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High Fiber Foods Chart (with FREE Printable List of High Fiber Foods!)

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Want to eat more fiber? Use this high fiber foods chart (with a FREE printable list of high fiber foods). Incorporating more fiber-rich plants in your diet can help you see some of the many health benefits of fiber in your own nutrition, health, and life, too!

pretty salad with avocados and blueberries and text overlay that reads, "high fiber foods chart & printable"

What is Fiber?

Fiber is an undigestible carbohydrate in plants associated with a variety of health benefits, like a decreased risk of:

It can play a role in weight loss and regulation because fiber can help with feelings of fullness and satiety.

Additionally, fiber is beneficial for gut health and gut bacteria - both of which impact your overall health.

Types of Fiber: Soluble & Insoluble

All fiber falls into one of two types: soluble or insoluble.

  • Soluble fiber attracts water*, creating a gel-like substance with food during digestion. This then slows digestion, leading to potential benefits like weight regulation (the fiber helps you feel full faster), lowered LDL cholesterol and heart disease risk, and improved blood sugar regulation. (*This is why you want to drink plenty of water when consuming a high fiber diet!)
  • Insoluble fiber, on the other hand, adds bulk to your stool and helps food pass more quickly through your stomach and intestines. This type of fiber may help prevent colon cancer and some gastrointestinal conditions (like diverticulitis).

And while this primarily happens with soluble fiber, both forms of fiber ferment by bacteria in your gut. This helps increase more bacteria in your gut, which also helps with digestion (and overall health).

Fiber Health Benefits

Fiber is pretty amazing and comes with a lot of health benefits. Studies have found that individuals with high dietary fiber intake are often at a significantly lower risk for:

Additionally, increased fiber intake:

And while weight is not the end-all, be-all defining measure of health, fiber supplementation in obese individuals can significantly enhance weight loss.

Increased fiber may also benefit several gastrointestinal disorders, such as:

Some research also suggests prebiotic fibers may enhance immune function.

Also, it's important to note that dietary fiber provides similar benefits to children as it does to adults, too.

How Much Fiber Do You Need a Day?

Fiber is essential to daily dietary needs, but the Dietary Guidelines for Americans 2020-2025 have identified fiber as a nutrient of public health concern - children and adults alike are not consuming enough.

The USDA Dietary Guidelines for Americans recommendation is about 14 grams of fiber for every 1000 calories consumed, but vary based on age:

AgeDaily Fiber Needs
Children (1-3 years)19 g
Children (4-8 years)25 g
Children (9-13 years)26 g (girls), 31 g (boys)
Adolescents (14-18 years)26 g (girls), 38 g (boys)
Adults (18-50 years)25 g (women), 38 g (men)
Adults (over 50 years)21 g (women), 30 g (men)

Also of note, there is not currently an upper limit for daily dietary fiber recommendations.

Side Effects of Too Much Fiber

So with all these benefits of dietary fiber and no defined upper limit, is there such a thing as too much fiber?

Yes, but it's typically more a matter of consuming too much fiber, too quickly -- which is why experts like myself recommend gradually increasing your fiber intake.

Side effects of too much fiber can include:

For more details, and to learn what to do about it, check out my article Too Much Fiber? Here's What to Do.

Printable List of High Fiber Foods

Below is a high fiber foods chart, but if you prefer to download a printable list of high fiber foods to save to your phone or stick to your fridge, click here:

>>Download Your Printable List of High Fiber Foods<<

a salad with text overlay, "high fiber foods chart & printable"

High Fiber Foods Chart

*All nutrition values are sourced from the USDA Dietary Guidelines Food Sources of Dietary Fiber and the USDA National Nutrient Database FoodData Central.

Fiber-Rich Fruits

FoodPortionFiber (g)
Avocado1 medium13.5
Guava1 cup9.0
Raspberries1 cup8.0
Blackberries1 cup7.6
Asian pear1 medium6.5
Wild blueberries1 cup6.2
Passionfruit¼ cup6.1
Persimmon1 fruit6.0
Pear1 medium5.5
Kiwi1 cup5.4
Grapefruit1 fruit5.0
Apple, with skin1 medium4.8
Starfruit1 cup3.7
Orange1 medium3.7
Dried figs¼ cup3.7
Blueberries1 cup3.6
Pomegranate seeds½ cup3.5
Mandarin orange1 cup3.5
Tangerine1 cup3.5
Banana1 medium3.2
Apricots1 cup3.1
Prune/ dried plums¼ cup3.1
Strawberries1 cup3.0
Dates¼ cup3.0
Cherries1 cup2.9
Mango1 cup2.6
Pineapple1 cup2.3

Fiber-Rich Vegetables

FoodPortionFiber (g)
Green peas1 cup8.8
Pumpkin, pureed1 cup7.0
Taro root, cooked1 cup6.8
Sweet potato, cooked1 cup6.4
Winter squash, cooked1 cup5.8
Jicama1 cup5.8
Yam, cooked1 cup5.4
Broccoli, cooked1 cup5.2
Cauliflower, cooked1 cup5.0
Turnip greens, boiled1 cup5.0
Carrots, cooked1 cup4.8
Snow peas1 cup4.6
Brussels sprouts, cooked1 cup4.0
Potato with skin, baked1 medium4.0
Carrots, raw1 cup3.6
Sweet corn, boiled1 cup3.5
Red bell pepper, raw1 cup3.2
Beets, cooked1 cup2.8
Tomato, raw1 medium1.0
Spinach, raw1 cup0.7

Fiber-Rich Grains

FoodPortionFiber (g)
Spaghetti, whole-wheat, cooked1 cup6.0
Barley, pearled, cooked1 cup6.0
Bran flakes¾ cup5.5
Quinoa, cooked1 cup5.0
Oat bran muffin1 medium5.0
Oatmeal, instant, cooked1 cup5.0
Popcorn, air-popped3 cups3.5
Brown rice, cooked1 cup3.5
Bread, whole-wheat1 slice2.0
Bread, rye1 slice2.0
White rice, cooked1 cup1.0

Fiber-Rich Legumes

FoodPortionFiber (g)
Navy beans, cooked½ cup9.6
Small white beans, cooked½ cup9.3
Split peas, cooked½ cup8.0
Lentils, cooked½ cup7.8
Black beans, cooked½ cup7.5
Chickpeas, cooked½ cup6.3
Grean northern beans, cooked½ cup6.2
White beans, cooked½ cup5.7
Edamame½ cup4.1

Fiber-Rich Fats

FoodPortionFiber (g)
Pumpkin seeds1 ounce5.2
Coconut1 ounce4.6
Chia seeds1 tbsp4.1
Almonds1 ounce3.5
Sunflower seeds1 ounce3.1
Hemp hearts, hulled1 ounce3.0
Pine nuts1 ounce3.0
Pistachios1 ounce2.9
Flax seeds1 tbsp2.8
Hazelnuts1 ounce2.8
Pecans1 ounce2.7
Peanut butter1 ounce2.1
Walnuts1 ounce2.0

Fiber-Rich Flavors

FoodPortionFiber (g)
Cocoa powder1 tbsp2.0
Cinnamon1 tsp1.4

Final Thoughts

Dietary fiber is something that can be highly beneficial to many aspects of your health, impacting the cardiovascular, gastrointestinal, and endocrine systems, and affecting weight management, too.

Try incorporating a variety of these fiber-rich foods into your daily eats (like in high fiber smoothies!)

Still reading? Come follow me on Instagram and let me know what you think about this High Fiber Foods Chart article!

Is Toast Healthy?

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Is toast healthy? If you've ever wondered, "is toasted bread healthy?" or, "is toast healthier than bread?" this article is for you. (Spoiler alert: the answer may surprise you!)

toast topped with banana slices and seeds with text overlay: "is toast healthy?"

Wait - is bread healthy?!

As a registered dietitian nutritionist, we need to touch first on carbs -- including bread.

There is a LOT of misinformation about carbs, thanks to the many multi-billion dollar diet industry. But here's the thing: carbs are good!

Carbohydrates are simply one of three macronutrients (along with fat and protein) that provides energy and other nutrients (like fiber!) essential to your body's daily functions. Including carbs in your diet is absolutely part of a healthy, balanced diet.

And this includes bread!

A truly healthy, balanced lifestyle is one where you can eat in a way that nourishes your body to feel your best physically, but mentally you have a great relationship with food and know you can eat all of your favorite foods - including bread (and toast).

Bonus? There are plenty of nutrient-dense bread options, too, like whole wheat and other whole grain beads.

Is Toast Healthy?

So, is toast healthy? Toast is just a type of carbohydrate that can be consumed as part of any balanced, healthy diet. Furthermore, toasting a type of bread that is higher in whole grains will make it more nutrient-dense, adding more fiber, protein, vitamins, and minerals.

That said, there's actually a small amount of research that has shown additional minor nutrition benefits to consuming toast over bread!

slices of toast with text overlay that reads "is toast healthy?"

Bread vs Toast

There has been some research into bread making technology, and how different preparations affect blood sugar.

One study looked at the glycemic response of bread with different preparations, including toasting from fresh bread and toasting from freezing and then defrosting. They found that in both preparations, toasting bread resulted in lower blood glucose values.

But at the same time, consuming toast (especially darker toast) can lead to higher exposure to acrylamide. Acrylamide is something that the International Agency for Research on Cancer (IARC) the US National Toxicology Program (NTP), and the US Environmental Protection Agency (EPA) all classify as a likely human carcinogen.

It's important to remember what the American Cancer Society says, and that's that most of the conclusions of the above agencies are based on rodent and animal studies - and humans are quite different. Additionally, you can remember the saying "the dose makes the poison." So while acrylamide may be carcinogenic, the amount of toast you'd have to consume for it to be an issue is likely significant.

Final Thoughts

All in all? Looking at the actual science of toast vs. bread, it's kind of a wash if toast is healthier or not. There are some aspects that may be insignificantly more and less healthful. All-in-all? It's kind of a wash.

If you like toast, there is nothing wrong with enjoying it as part of an overall healthy, balanced diet.

109 Toppings for Toast

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Toast is great, but the toppings for toast is the real fun! Not only are toast toppings a great way to add more flavors and textures, but it's a great way to add some nutrition to make your toast part of a more nutritionally balanced, healthy snack or meal.

slices of toast with all sorts of toppings with text overlay that reads, "109 toppings for your toast"

Toppings for Toast

There are so many potential toppings for toast! This list, while quite comprehensive, isn't even all encompassing, so I'd highly recommend getting creative and having fun with it!

Spreads

Proteins

  • Smoked salmon
  • Egg (fried, poached, scrambled)
  • Salmon spread
  • Tuna salad
  • Egg salad
  • Chicken salad
  • Smashed beans
  • Refried beans
  • Chickpea salad
  • Crispy tofu
  • Ham
  • Chicken
  • Deli meat
  • Bacon
  • Prosciutto (try crispy prosciutto!)
  • Buffalo chicken dip

Dairy

  • Ricotta
  • Cottage cheese
  • Greek yogurt
  • Cheddar cheese
  • Colby Jack cheese
  • Pepper Jack cheese
  • Shredded mozzarella
  • Fresh mozzarella
  • Pimento cheese
  • Blue cheese
  • Goat cheese
  • Feta cheese (try whipped feta!)
seedy toast topped with greek yogurt, blueberries, hemp hearts, and lemon zest

Fruits

  • Banana (mashed or slices)
  • Strawberries
  • Blueberries (like my blueberry toast!)
  • Blackberries
  • Raspberries
  • Gooseberries
  • Mulberries
  • Peaches
  • Fresh pear
  • Baked pears
  • Mango
  • Diced pineapple
  • Apple slices
  • Stewed apples
  • Dried cranberries
  • Freeze dried fruits
  • Raisins
  • Dried apricots
  • Figs
  • Chopped dates

Vegetables

  • Cucumber slices
  • Carrot ribbons
  • Thinly sliced red bell pepper
  • Pico de gallo
  • Sundried tomatoes
  • Roasted bell peppers
  • Sautéed mushrooms
  • Asparagus
  • Radish slices
  • Caramelized onions
  • Pickles
  • Finely chopped celery
  • Arugula
  • Kale chips
  • Spinach
  • Lettuce
  • Sliced tomatoes
  • Blistered tomatoes

Crunchy Texture

  • Crunchy nut butter
  • Chia seeds
  • Flax seeds
  • Hemp hearts
  • Chopped walnuts
  • Chopped pecans
  • Slivered almonds
  • Crushed peanuts
  • Chili crunch seasoning
  • Granola

Flavor Additions

  • Everything but the bagel seasoning
  • Lemon zest
  • Orange zest
  • Honey (or hot honey)
  • Maple syrup
  • Mini chocolate chips
  • Cinnamon sugar
  • Balsamic reduction or glaze
  • Basil
  • Cilantro
  • Parsley
  • Green onion
  • Chives
  • Rosemary
  • Oregano
  • Lavender
  • Squeeze of fresh citrus juice
  • Hot sauce
  • Siracha

Best Types of Bread for Toast

The best type of bread for toast is the type of bread you like to eat! Different types of bread lend better for different types of toasts and toppings, so some tips for choosing a quality bread toast are:

  • Choose a bread that is sturdy enough to hold up to the toppings you want to use.
  • Longer slices of toast make a great base for lots of toppings, but you may need to find other ways to toast it if it won't fit in your toaster (see below).
  • Don't go for thin-sliced bread, unless you're not going crazy with toppings. Some simple butter, peanut butter, or jam may work better for thin sliced!

In general, some popular breads to toast include:

  • Sourdough
  • Whole wheat
  • Whole grain
  • Homemade bread
  • No knead bread
  • Ciabatta bread
  • French bread
  • Italian bread
  • Rye bread
  • Pumpernickle bread
  • Gluten-free bread
  • English muffins
  • Bagels

Ways to Make Toast

Of course toasting bread in the toaster is the classic way to go. But if your toaster is on the fritz or your bread doesn't fit in the toaster, try these alternative methods:

avocado toast with eggs on a black plate with text overlay that reads, "healthy toast toppings"

Healthy Toast Toppings

As a registered dietitian, I'm obviously a huge fan and proponent of nutrition and the science of food and what nourishes our bodies.

So since I've gotten this question a few times, I've actually written an article that looks into the actual science and research - Is Toast Healthy?

But *spoiler alert* the short of it is, YES, toast itself can be healthy. And beyond that, I'm a huge proponent of balance. Absolutely any food you enjoy can be part of an overall healthy diet!

When it comes to toast, most folks are better off if they learn to incorporate toast as part of a balanced meal or snack - and toppings can be a great way to help with that.

I teach my clients that this means eating enough food period, making sure the food is satisfying for you, and to include a variety of protein, fat, and fiber-rich carbs and plants. Here are some of my favorite healthy toast topping combinations:

Classic Avocado Toast with Egg

Sourdough toast (carb) topped with avocado (fat) mashed with salt and lemon (flavor), poached eggs (protein), green onion and everything but the bagel seasoning (flavor)

Blueberry Toast

Whole grain toast (fiber-rich carb) topped with greek yogurt (protein), blueberries (fiber-rich carb/ plants), hemp hearts (fat, protein), lemon zest and honey (flavor).

Almond Butter & Jelly Toast

Whole wheat toast (fiber-rich carb) topped with almond butter (fat), raspberry chia jam (fiber-rich carbs/ plants, fat), cinnamon (flavor) with greek yogurt (protein) on the side.

Southwestern Toast

Whole grain toast (fiber-rich carb) topped with black beans (fiber-rich carb, protein) mashed with lime juice, sliced chicken (protein), melted pepper jack cheese (fat, protein), hot sauce (flavor) and pico de gallo (flavor, little veg).

Raspberry Chocolate Chip Toast

Sourdough toast (carb) topped with whipped cream cheese (fat), fresh raspberries (fiber-rich carb), mini chocolate chips and honey (flavor and fun). Serve with something like a chocolate protein shake on the side to take it more from a snack to a meal.

Still reading? Well go make some toast! Then come find me on Instagram and let me know how you got creative and enjoyed some of these 109 toppings for toast!

Toasting Bread in the Oven: Tips & Tricks

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Toasting bread in the oven is a hack you want to have. Because one day your toaster will break, or maybe you need to make a lot of toast for a lot of folks and your little four-slice toaster isn't going to cut it. Regardless, it's time to learn how to toast bread in the oven!

a plate of toast with text overlay saying "how to toast bread in the oven"

Advantages of Toasting Bread in the Oven

Why use an oven to make toast? Lots of reasons!

  • You don't have access to a working toaster
  • There's a need to make a lot of toast all at once
  • The oven is already on
  • It can help heat your kitchen and home a bit in colder months

What You Need:

From an ingredient standpoint, it's simple - you just need sliced bread! Read below to see tips on selecting your bread, along with some popular options.

You can get creative with additions like butter, olive oil, cinnamon sugar, garlic salt, and parmesan while the bread is toasting in the oven, but it's unnecessary for basic toast.

For equipment, you need your oven (obviously) and a sheet pan. You can certainly use a silicon baking mat or parchment paper, if you prefer, but truly the cleanup is pretty easy and I don't find them necessary.

How to Toast Bread in the Oven

To toast bread in the oven, start by preheating your oven to 350.

Place your desired number of slices of bread on a baking sheet, making sure there's no overlap and they're in a single layer.

Bake bread slices for 8-10 minutes, flipping them at the halfway mark and rotating the pans.

Everyone has a difference level for how done they prefer their toast, so check at the 8 minute mark and add more time as you need to achieve your preferences.

Oven Temperature for Toasting Bread

The best temperature for oven toasting bread is 350°F. That said, all ovens may vary a bit, so if you notice your oven runs hot, adjust temperature accordingly.

Read below for how to adjust oven temperature in a convection oven or toaster oven.

How to Broil Bread

Broiled bread can make great toast, but the number one thing to remember is to watch it like a hawk. Your bread can go from perfectly toasted to burnt in the blink of an eye.

Top tips for broiled bread:

  • Let your broiler fully preheat.
  • Move your oven rack to the top position, as close to the broiler as you can get.
  • Keep your bread in a single layer. Any overlap will result in less evenly toasted areas.
  • Many ovens will only take two minutes to broil bread - which means you need to check it (and flip your toast and rotate your pan) at the one minute mark.
  • Get to know your broiler and whether yours generally requires a little less or a little more time.
  • Watch it closely!

Seriously, the main piece of advice for toast via broiled bread is to watch it closely. The second you turn around to grab the jar of peanut butter (or pumpkin seed butter, or chia jam!), is when it'll burn.

Tips for a Convection Oven

If you have a convection oven, that's great! Convection ovens can help cook foods more evenly and crispy - which is great for toast!

But because of that, convection ovens tend to cook a bit hotter/ faster, so you'll want to do one of two things:

  1. Drop the cooking temp by 25°F (so cook at 325°F) OR
  2. Drop the cooking time by 25% (so if you need 10 minutes for your toast in a regular oven, you'll need 7-8 minutes in a convection oven).

Still make sure you flip the bread and rotate your pan halfway through cooking!

Experiment a little to see what works best for you with the type of oven you have and bread you prefer.

Toaster Oven Toast Tips

A toaster oven is basically a miniature convection oven, so keep those same considerations in mind.

  • Try an oven temperature of 325°F.
  • Cut cook time back by a couple minutes -- smaller ovens like a toaster oven heat faster and may require less time.
  • Remember you can always add more time, but you can't take away what's already been done!

One perk, though, is that because a toaster oven is smaller, it preheats faster! The main disadvantage is that if you're making toast for a crowd, you're not going to get as much done in one batch.

crispy toast topped with grape jam with text overlay "best way to make toast for a crowd"

Best Types of Bread for Oven Toast

Truly the best type of bread for oven toast is your favorite one to eat! Some favorites include:

  • Artisan
  • Seedy
  • Whole grain
  • Sourdough
  • French
  • Italian
  • High fiber
  • Gluten-free

Toasting Tips for Different Types of Bread

  • Room temperature bread works best.
  • Using frozen bread? Thaw it on the counter or in the microwave prior to toasting, or add another minute to the toasting time.
  • Thicker slices of bread require a little more time (especially if you like it super crispy).
  • Thin slices of bread need a little less time.
  • This goes for gluten-free bread, too -- most gluten free bread loaves are smaller, so they need less time, and some brands don't get quite the same browning affect as others.

How to Fix Burnt Toast

One draw back of making toast in the oven is some find it can be easier to burn. If you find yourself with burnt toast and need to salvage it, try using a butter knife to scrape the burnt part off over a trash can or the sink. You can also use a microplane grater or cheese grater.

Can You Make Toast in an Air Fryer?

You absolutely can make toast in the air fryer! In general you need a lot less time - it's kind of more like making toast in a toaster oven.

Check out my post all about making air fryer toast!

Ideas for Toast Toppings

The best part about toast is that it can become a vessel for so many great toppings! I like to think of toast toppings as a way to add more flavor and satisfaction, but also a way to add a little more nutritional balance to make the toast a more satiating and nutrient-dense meal or snack.

Some fun toast toppers include:

And so many more options! Check out my article on Toppings for Toast for a much more in-depth look at toast topping inspiration, including some delicious (and nutritious!) combinations!

Wait, is Toast Healthy?

Is toast healthy? Why is a dietitian talking about toast and bread and *gasp* carbs?!

Toast, bread, and carbohydrates in general can absolutely provide health benefits. Especially if choosing a bread like 100% whole grain bread, where you're going to get added fiber, protein, and vitamins and minerals.

There is a lot of unnecessary fearmongering surrounding carbs in the health and wellness world, and I want you to know that you can eat carbs!

Of course different amounts of different types of food may make us each individually feel our best (so yes - some folks need more carbs, and some may require less!) And while you don't have to lose weight, if weight loss is a goal there's even been a year long, randomly controlled clinical trial showing no significant difference in weight loss between a healthy low carb vs a healthy low fat diet.

The truth is, you don't need another diet. If you're ready to understand the science of nutrition and how to fuel your body, feel your best, and still eat your favorite foods, sign up for my waitlist for my upcoming course.

Still reading? Come follow me on Instagram and let me know what you thought about this article on toasting bread in the oven!

Too Much Fiber? Here's What to Do

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Too much fiber - is it a thing? While the majority of people don't consume enough fiber and its benefits, eating too much is possible. A registered dietitian explains how much fiber is too much, potential side effects of too much fiber, and how to relieve the discomforts of excess fiber.

a variety of fiber-rich foods with text overlay that reads "can you eat too much fiber?"

Fiber: What it Is & What it Does

Fiber is an undigestible carbohydrate found in plants. Because it is has some unique properties (it's fermentable!) and it cannot be digested, fiber offers a variety of health benefits, like a lessened risk of:

Fiber can play a role in weight loss and regulation because of fiber's effects on increasing feelings of satiety and fullness.

We also know fiber is good for our gut bacteria and gut health, which positively impacts our overall health, too.

How Much Fiber Do You Need?

Fiber is an essential part of daily dietary needs. The USDA Dietary Guidelines for Americans recommendation is about 14 grams of fiber for every 1000 calories consumed, but vary based on age:

Age Daily Fiber Needs
Children (1-3 years)19 g
Children (4-8 years)25 g
Children (9-13 years)26 g (girls), 31 g (boys)
Adolescents (14-18 years)26 g (girls), 38 g (boys)
Adults (18-50 years)25 g (women), 38 g (men)
Adults (over 50 years)21 g (women), 30 g (men)

How Much Fiber is Too Much?

No upper limit for fiber has been set. NAM, the National Academy of Medicine, (formerly the Institute of Medicine) has suggested there may be a need to establish a tolerable upper intake level in the future - particularly in foods with added fiber.

But one way to know if you're eating too much dietary fiber (or too much too quickly) is if you notice any potential side effects.

Side Effects of Too Much Fiber

While most people don't eat the recommended daily fiber intake, it is possible to eat too much.

Side effects of too much fiber may include:

  • Cramping & abdominal pain
  • Flatulence (particularly in those with IBS)
  • Diarrhea or loose stools
  • Constipation
  • Lowered blood sugar levels (which can be beneficial, but it's also important to know if you have diabetes)
  • Intestinal blockages in individuals with Crohn's disease
  • Feeling overly full
  • Decreased appetite

Additionally, while it is not currently thought excess fiber could create mineral deficiencies, very high fiber intake could lead to decreased absorption of some minerals.

Often it's not the fiber itself that's the issue, but rather suddenly increasing your fiber intake or heavy use of fiber supplementation that causes some of these side effects, so keep that in mind.

If you’re experiencing nausea, vomiting, a high fever, or a complete inability to pass gas or stool, please call your doctor right away.

woman holding her stomach with text overlay that says "side effects from eating too much fiber"

Can Excess Fiber Cause Constipation or Diarrhea?

Even though fiber is often recommended as a treatment for constipation, dramatically increasing the amount of fiber in your diet too quickly can lead to gastrointestinal issues - like constipation.

Additionally, despite the fact that fiber can help regulate bowel movements, diarrhea can be a side effect of consuming excess fiber too quickly, especially in folks with digestive disorders (like IBS).

In fact, one study found that particularly amongst those with existing gastrointestinal issues, fiber can sometimes worsen bloating, gassiness, constipation, and diarrhea.

For more information on fiber's role in digestion and how it affects bowel movements, read more in my article on Does Fiber Make You Poop?

What to Do if You're Experiencing Side Effects

If you're experiencing digestive discomfort and other side effects from excess fiber (or too much, too quickly), try this:

  • Scale back your current fiber intake and instead, gradually increase your dietary fiber over the course of a few weeks. (This allows the good bacteria that's naturally occurring in your gut to more easily adapt).
  • Drink plenty of water! (Fiber works best when it has adequate water to absorb, leading to soft, smooth stools.)
  • Pause fiber supplements, at least until you've improved your fiber tolerance (and it may not be a bad idea to run it by your doctor before resuming). But really? You can more than meet your dietary fiber recommendations through food alone (legumes, fruits, vegetables, and whole grains).
  • Check ingredient labels for inulin and chicory root extract, and consider avoiding those and other fiber additives until you've increased your fiber tolerance (or altogether, if they don't make you feel your best).
  • Go for a walk, or move your body in a way that makes you feel good. But walking counts! A simple walk can still contract your stomach muscles, which helps push out gas and bloating and can help keep you regular.
  • Track your fiber intake. You don't have to go crazy with logging every detail you consume in an app, but if you're concerned about your fiber intake you could temporarily try tracking the grams of fiber you're consuming over the course of a few days.

Once the side effects have abated, you can slowly start re-introduce fiber-rich foods into your diet. Gradually increase the daily amount of fiber over the course of a few weeks, and focus on meeting your fiber needs from a variety of sources. Many fruits, vegetables, legumes, whole grains, nuts, and seeds provide dietary fiber.

Final Thoughts

So, is it possible to consume too much fiber? Yes - but often the side effects from eating too much fiber are really more like side effects from suddenly eating too much too quickly (especially if there is any history of gastrointestinal disorders).

If you enjoy learning about fiber, be sure to check out more related fiber articles:

Also - if you're ready to actually get a better understanding of nutrition and the science of how your body wants to be fueled, while also learning how you can still eat all your favorite foods, sign up for my waitlist to be the first to hear about my upcoming course and any future coaching opportunities!

Still reading? Come follow me on Instagram and let me know what you thought about this article on Signs You're Eating Too Much Fiber and if it answered all your questions!

Air Fryer Tortilla Pizza

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This air fryer tortilla pizza is a quick, easy, personal pizza that you and your family will love! You just need 3 ingredients, 5 minutes, and an air fryer. And with a tortilla higher in fiber and protein? A tortilla pizza makes a pretty balanced snack or part of a meal!

overhead shot of crispy air fryer tortilla pizza slices topped with fresh parsley

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Air Fryer Tortilla Pizza - Why You'll Love it!

Clearly I love a good air fryer recipe - and this air fryer tortilla pizza is no exception! It has all the classic pizza flavors you love, but comes together in a fraction of the time.

My kids and I love making tortilla pizzas in the air fryer because they get crispy and delicious (like the ultimate thin crust pizza!). But, they're also fast enough that we can whip them up for a quick after school snack or part of an easy lunch or dinner (like pre-soccer nights).

As a registered dietitian, I also love that there's the opportunity to add a little nutrition here with the type of tortilla you choose. My favorites are higher in protein and fiber to add a little nutrient density and keep us fuller a little longer.

Ingredients

ingredients to make tortilla pizza air fryer
  • Tortilla: Make sure the tortilla you use can lay flat in your air fryer. I find an 8-inch tortilla works well. And use whatever tortilla you prefer or need - gluten free, whole wheat, etc. I love the Olé Xtreme Wellness® High Fiber Tortillas (that link is Amazon, but they're at many grocery stores - I find mind at Sam's Club!)
  • Sauce: I love a classic tomato sauce, but you can use whatever sauce you prefer - pesto and alfredo are tasty, too!
  • Cheese: shredded mozzarella is the traditional pizza cheese, but use what you like! See Variations below for more ideas.

How to Make Air Fryer Tortilla Pizza, Step-by-Step

step by step how to make air fryer tortilla pizza
  1. Place tortilla on the air fryer rack in the air fryer basket.
  2. Lightly spread on sauce.
  3. Top with shredded cheese and any desired toppings.
  4. Air fryer for 4-5 minutes, or until tortilla is crispy and the cheese is melted and golden brown.

Recipe Tips & Tricks

If your tortilla isn't getting crispy enough, try letting it sit for a couple minutes before cutting and eating. Alternatively, you can pre-crisp the tortilla by placing it under the rack (so it doesn't blow away), air frying for a couple minutes, and then making as usual. This works but it wasn't my favorite method, and definitely not something I felt was worth the additional step.

If you're using toppings, use pre-cooked meats and vegetables and cut them into smaller pieces. Also, I don't recommend piling on the toppings too high, because it prevents the crust from getting as crisp.

Substitutions

Have different dietary needs? Try some of these substitutions:

  • Gluten-free: an air fryer tortilla pizza can easily be made gluten-free by using your favorite gluten-free tortilla. You may need to change the cooking time by a couple minutes if your tortilla size is smaller and based on your personal preference.
  • Dairy-free: use a dairy-free cheese alternative that melts and gets creamier - Daiya is one that I've used and liked before.
  • Vegetarian or Vegan: make sure your tortilla contains no animal-derived ingredients, use a vegan "cheese," and of course use plant-based toppings.
the crispy edge and melty cheese of air fryer tortilla pizza

Variations

There are all sorts of variations you can make and different toppings you can add! Check out some tortilla pizza toppings ideas:

Cheeses

  • Shredded mozzarella
  • Fresh mozzarella
  • Colby
  • Gouda
  • Parmesan
  • Ricotta
  • Cheddar
  • Pepper Jack
  • Provolone

Sauces

  • Tomato sauce
  • Barbecue sauce
  • Alfredo sauce
  • Pesto
  • Taco sauce

Veggie Toppings

Use-pre cooked and small pieces since the air fryer cooking time is much shorter!

  • Spinach
  • Mushrooms
  • Broccoli
  • Black olives
  • Roasted red peppers
  • Banana peppers
  • Jalapenos
  • Red onions
  • Caramelized onions
  • Pineapple
  • Zucchini
  • Arugula
  • Tomato slices
  • Chopped or blistered cherry tomatoes
  • Sundried tomatoes
  • Eggplant

Meat Toppings

Use-pre cooked (i.e. with sausage) and small pieces since the air fryer cooking time is much shorter!

  • Pepperoni
  • Prosciutto (even crispy prosciutto!)
  • Italian sausage
  • Plant-based sausage
  • Chicken sausage
  • Salami
  • Shredded chicken
  • Taco meat
  • Ham

Herb & Flavorings Toppings

Any of the herbs can be sprinkled on dry, or you can use fresh herbs, too!

  • Oregano
  • Basil
  • Italian parsley
  • Thyme
  • Crushed red pepper
  • Italian seasoning
  • Roasted garlic
  • Crushed garlic
  • Hot honey (drizzle on after!)
  • Balsamic glaze

Let me know in the comments if you try any delicious flavor variations!

Equipment

Let's chat a second about air fryers! Because as amazing as air fryers are, there are a couple considerations:

  • The bigger your air fryer, the longer it will take to heat and cook.
  • Cooking times can vary slightly between different air fryer makes and models
  • Start on the low end of recommended cooking times - you can always add more (but you can't take away!).

Get to know your air fryer. Are your air fryer recipes coming out dry and overcooked? Drop your cook time and possibly temp. Not quite done? Add more time.

I have an Instant Vortext 6 quart air fryer and love it!

a crispy slice of air fryer tortilla pizza

Air Fryer Tortilla Pizza Nutrition

Turkey meatball nutrition will vary based on the size of the meatballs you make, as well as any substitutions you make (like a higher fat or different type of ground meat).

Based on a yield of 16 meatballs, each turkey meatball has 75 calories, 8.5 grams protein, 3.7 grams fat, 2 grams carbohydrates, 0 grams fiber, 0 grams sugar, and 59 mg sodium.

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More Recipes You'll Love

Want more air fryer recipes? (Who doesn't, I mean it's my favorite kitchen appliance for a reason!) Try air fryer hash browns, air fryer tortilla chips (4 ways!), air fryer BBQ chicken, air fryer chicken cordon bleu, and my ultra-popular air fryer mozzarella sticks (with options for gluten-free included!).

Did you make this recipe? Give it a 5★ rating below! For more healthy recipes and tips to create your own balanced relationship with food and health, be sure to follow Nutrition to Fit on Instagram!

the crispy edge and melty cheese of air fryer tortilla pizza
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Air Fryer Tortilla Pizza

Air fryer tortilla pizza is a quick, easy, personal pizza that you and your family will love. All you need is an air fryer and 3 ingredients!
Prep Time5 mins
Cook Time5 mins
Total Time10 mins
Course: Appetizer, Lunch, Main Course, Snack
Cuisine: American
Servings: 1
Calories: 148kcal
Author: Lindsey Janeiro, RDN

Equipment

Ingredients

  • 1 tortilla
  • 2 tablespoon tomato sauce
  • ¼ cup shredded mozzarella cheese
  • toppings of choice (optional)

Instructions

  • Place the tortilla on the rack inside the air fryer basket.
  • Spread tomato sauce on top of the tortilla in a thin layer.
  • Top with shredded cheese and any desired toppings.
  • Air fry for 4-5 minutes, until tortilla is crispy and cheese is melted and golden brown.
  • Use a spatula to remove tortilla pizza from the air fryer and let sit a couple minutes to become cool enough to cut and handle to eat.

Notes

Nutrition information shown is using the Ole Mexican Foods Extreme Wellness high fiber tortilla. Nutrition stats will vary based on exact ingredients used.

Nutrition

Calories: 148kcal | Carbohydrates: 19g | Protein: 13g | Fat: 8g | Saturated Fat: 3.5g | Monounsaturated Fat: 1.5g | Cholesterol: 15mg | Sodium: 597mg | Fiber: 12g | Sugar: 2g | Vitamin A: 200IU | Calcium: 270mg | Iron: 0.2mg

Still reading? Come follow me on Instagram and let me know what you thought of this air fryer tortilla pizza recipe!

Does Fiber Make You Poop?

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Does fiber make you poop? Or can too much fiber cause constipation? Fiber is fantastic for your health, including your gut health, and it relates a lot to your poop! There can be some potential digestive concerns, though, so as a registered dietitian I'm sharing everything you need to know about fiber and poop and my best tips below.

cupcakes with frosting that looks like the poop emoji with text overlay that reads "does fiber make you poop?"

Fiber: What it Is & Why You Need It

Fiber is a type of undigestible carbohydrate in plants. Because it is undigestible and has some unique properties (like it's fermentable!), fiber is associated with a variety of health benefits, like a decreased risk of:

Because fiber can help promote satiety and fullness, it can play a role in weight loss and regulation.

Additionally, while there is a lot we don't know about gut health, we know enough to feel confident that fiber is beneficial to our gut bacteria and gut health - which impacts your overall health.

For more information on the health benefits of fiber and foods that contain fiber, see my High Fiber Foods Chart article (with a free printable!)

Fiber for Digestion

Related to gut health is how fiber can aid digestion. The two different types of fiber, soluble and insoluble, aid digestion in different ways:

  • Soluble fiber attracts water*, creating a gel-like substance with food during digestion. This then slows digestion, leading to potential benefits like weight regulation (the fiber helps you feel full faster), lowered LDL cholesterol and heart disease risk, and improved blood sugar regulation. (*This is why you want to drink plenty of water when consuming a high fiber diet!)
  • Insoluble fiber, on the other hand, adds bulk to your stool and helps food pass more quickly through your stomach and intestines. This type of fiber may help prevent colon cancer and some gastrointestinal conditions (like diverticulitis).

And while this primarily happens with soluble fiber, both forms of fiber ferment by bacteria in your gut. This helps increase more bacteria in your gut, which also helps with digestion (and overall health).

Does Fiber Make You Poop?

Because of the ways both insoluble and soluble dietary fiber aid with digestion, fiber does indeed make you poop. Dietary fiber increases the size and weight of your stool, softens your stool, and adds bulk to your stool - all of which make it easier to pass.

In fact, fiber can be so helpful that it's often recommended as an intervention in patients struggling with constipation! One study found that dietary fiber noticeably increases stool frequency in constipated patients.

a bunch of toilet paper rolls with text overlay, "does fiber make you poop?"

Can Too Much Fiber Cause Diarrhea?

But can you have too much of a good thing?

Fiber is beneficial for your health, but one potential sign of too much fiber is diarrhea.

One study found that fiber can worsen bloating, gassiness, constipation, and diarrhea in individuals with functional gastrointestinal disorders.

Does Fiber Make You Gassy?

Fiber can make you gassy, especially if you've recently started consuming a lot more fiber, or if you have any gastrointestinal disorders.

For example, in individuals with irritable bowel syndrome (IBS), due to their nature of being slowly fermenting carbohydrates, fiber can lead to bloating and gas.

Can Too Much Fiber Cause Constipation?

Fiber is often used to help relieve constipation, but consuming too much fiber too quickly may lead to some temporary constipation.

One study also found certain fibers may be constipating for some (wheat dextrin and fine/ smooth insoluble wheat bran particles) - but a lot more research needs to be done.

Check out another article to learn more about other symptoms of too much fiber!

Tips to Help Your Digestive System Adapt to More Fiber

If you find yourself experiencing any uncomfortable symptoms of too much fiber (gassiness, bloating, constipation, diarrhea), you may need to take a step back.

Try helping your digestive system more easily adapt to more fiber by trying to:

  • Gradually increase your fiber intake over a few weeks.
  • Drink plenty of water.
  • Pause use of fiber supplements (and talk to your doctor before resuming).
  • Check foods for fiber additives (i.e. inulin, chicory root extract) and consider holding off until you increase your fiber tolerance.
  • Move your body (walking counts!).

For more information, head over to my article on Too Much Fiber? (and What to Do About it).

And of course, it may be warranted to work with a gastroenterologist if your gastrointestinal symptoms are not improving.

Final Thoughts

So, does fiber make you poop? It sure does! Fiber has a lot of unique properties that provide a lot of health benefits, including aiding with digestion.

That said, there can be too much of a good thing. Particularly in folks with gastrointestinal disorders or in those trying to increase their fiber intake too quickly, you make experience uncomfortable symptoms such as gassiness, bloating, constipation, and diarrhea.

If you enjoyed this article, check out some other fiber-related articles, like Does Blending Destroy Nutrients & Fiber? and High Fiber Smoothies: the Ultimate Guide.

And be sure to sign up for my email list below for occasional updates with new articles and to be the first to hear about my upcoming new course that will help you never need another diet again.

Still reading? Come follow me on Instagram and let me know if this article helped answer your questions like, "does fiber make you poop?" and "can too much fiber cause constipation?"

High Fiber Smoothies: the Ultimate Guide

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High fiber smoothies are an easy, convenient, and efficient way to add fiber to your day. In this article I'm sharing why we want fiber, ways to add fiber to smoothies, and a round-up of my favorite high fiber smoothie recipes.

5 brightly colored bottled smoothies with text overlay: "the ultimate guide to high fiber smoothies"

High Fiber Smoothies

So what are high fiber smoothies?

The FDA's Nutrition Labeling and Education ACT (NLEA) specifies that a food or food product can be labeled as "high," "rich in," or "an excellent source of" fiber if it contains at least 20% of the Daily Value of fiber.

This is generally accepted as at least 5 grams of fiber per adult serving.

Why We Want Fiber

Fiber's pretty awesome, and here's why:

Fiber is found in plants - it's an undigestible carbohydrate. Because of its unique properties, fiber has a variety of health benefits it's associated with, like a lower risk of:

Because fiber can help promote satiety and fullness, it can play a role in weight loss and regulation.

Additionally, while there is a lot we don't know about gut health, we know enough to feel confident that fiber is beneficial to our gut bacteria and gut health - which impacts your overall health.

How Much Fiber Do You Need, Anyway?

The USDA Dietary Guidelines for Americans recommendation is about 14 grams of fiber for every 1000 calories consumed.

Generally, for adult women and men under 50, this is around 25 grams and 38 grams of fiber, respectively. After 50, men and women need 30 and 21 grams of fiber, respectively.

There is currently no upper limit for fiber, but there are some signs and symptoms you may be consuming too much fiber.

Wait, Does Blending Fruit Destroy Fiber?

Blending fruit does not destroy its fiber! You can check out the whole article at Does Blending Destroy Nutrients and Fiber?

But there have been several studies that have shown fiber remains intact during smoothie blending and digesting.

brightly colored smoothie bowls with text overlay "best foods to add fiber to smoothies"

High Fiber Smoothie Ingredients

There are SO many different ingredients you can add to make high fiber smoothies! Check out some high fiber foods to add to a smoothie:

*All nutrition values are sourced from the USDA Dietary Guidelines Food Sources of Dietary Fiber and the USDA FoodData Central.

High Fiber Fruits

  • Guava (1 cup, 9.0 grams)
  • Raspberries (1, 8.0 grams)
  • Blackberries (1 cup, 7.6 grams)
  • Asian pear (1 medium, 6.5 grams)
  • Wild blueberries (1 cup, 6.2 grams)
  • Passionfruit (¼ cup, 6.1 grams)
  • Wild blueberries (1 cup, 6.2 grams)
  • Persimmon (1 fruit, 6.0 grams)
  • Pear (1 medium, 5.5 grams)
  • Kiwi (1 cup, 5.4 grams)
  • Avocado (½ cup, 5 grams)
  • Grapefruit (1 fruit, 5.0 grams)
  • Apple, with skin (1 medium, 4.8 grams)
  • Starfruit (1 cup, 3.7 grams)
  • Orange (1 medium, 3.7 grams)
  • Dried figs (¼ cup, 3.7 grams)
  • Blueberries (1 cup, 3.6 grams)
  • Pomegranate seeds (½ cup, 3.5 grams)
  • Mandarin orange (1 cup, 3.5 grams)
  • Tangerine (1 cup, 3.5 grams)
  • Banana (1 medium, 3.2 grams)
  • Apricots (1 cup, 3.1 grams)
  • Prunes/ dried plums (¼ cup, 3.1 grams)
  • Strawberries (1 cup, 3.0 grams)
  • Dates (¼ cup, 3.0 grams)
  • Cherries (1 cup, 2.9 grams)
  • Mango (1 cup, 2.6 grams)
  • Pineapple (1 cup, 2.3 grams)

High Fiber Vegetables

  • Green Peas (½ cup, 4.4 grams)
  • Pumpkin (½ cup canned puree, 3.5 grams)
  • Jicama (½ cup, 2.9 grams)
  • Broccoli, cooked (½ cup, 2.6 grams)
  • Cauliflower, cooked (½ cup, 2.5 grams)
  • Carrots, cooked (½ cup, 2.4 grams)
  • Snow peas (½ cup, 2.3 grams)
  • Carrots, raw (½ cup, 1.8 grams)
  • Red bell pepper, raw (½ cup, 1.6 grams)
  • Beets, cooked (½ cup, 1.4 grams)
  • Spinach, raw (1 cup, 0.7 grams)

High Fiber Grains & Starchy Carbs

  • Oats, raw (¼ cup, 4.1 grams)
  • Taro root, cooked (½ cup, 3.4 grams)
  • Sweet potato, cooked (½ cup, 3.2 grams)
  • Winter squash, cooked - like butternut (½ cup, 2.9 grams)
  • Yam, cooked (½ cup, 2.7 grams)

High Fiber Legumes

  • Navy beans, cooked (½ cup, 9.6 grams)
  • Small white beans, cooked (½ cup, 9.3 grams)
  • Lentils, cooked (½ cup, 7.8 grams)
  • Black beans, cooked (½ cup, 7.5 grams)
  • Chickpeas, cooked (½ cup, 6.3 grams)
  • Great northern beans, cooked (½ cup, 6.2 grams)
  • White beans, cooked (½ cup, 5.7 grams)
  • Edamame (½ cup, 4.1 grams)

High Fiber Fats

  • Pumpkin seeds (1 oz, 5.2 grams)
  • Coconut (1 oz, 4.6 grams)
  • Chia seeds (1 tbsp, 4.1 grams)
  • Almonds (1 oz, 3.5 grams)
  • Sunflower seeds (1 oz, 3.1 grams)
  • Hemp hearts, hulled (1 oz, 3.0 grams)
  • Pine nuts (1 oz, 3.0 grams)
  • Pistachios (1 oz, 2.9 grams)
  • Flax seeds (1 tbsp, 2.8 grams)
  • Hazelnuts (1 oz, 2.8 grams)
  • Pecans (1 oz, 2.7 grams)
  • Peanut butter (1 oz, 2.1 grams)
  • Walnuts (1 oz, 2.0 grams)

High Fiber Flavorings

  • Cocoa powder (1 tbsp, 2.0 grams)
  • Cinnamon (1 tsp, 1.4 grams)

High Fiber Cereals

You can also top your smoothies with some high fiber cereals, like:

  • General Mills Fiber One (½ cup, 13 grams fiber)
  • Kellogg's Bran Buds (⅓ cup, 13 grams fiber)
  • All Bran (½ cup, 10 grams fiber)
  • Kellogg's Raisin Bran (¾ cup, 8.2 grams fiber)
peach colored smoothie on orange background with text overlay: "high fiber smoothie recipes"

High Fiber Smoothie Recipes

Some of my favorite smoothie recipes are full of fiber! Try:

And if you need a little more smoothie inspiration, here are a few more high fiber smoothie recipes for you - all you have to do is blend the following ingredients for a minute each!

Chocolate Pecan Pie Smoothie

  • 1 oz pecans
  • 1 banana
  • ¼ cup dates
  • 1 tablespoon cocoa powder
  • 1 tablespoon chia seeds
  • Liquid of choice

Contains 15.0 grams fiber

Green Goddess Smoothie

  • ½ cup avocado
  • 2 cups spinach
  • 1 medium pear
  • ½ cup kiwi
  • Liquid of choice

Contains 14.6 grams fiber

Pina Colada Smoothie

  • 1 cup pineapple chunks
  • 1 ounce coconut (shredded, unsweetened)
  • ¼ cup dates
  • ½ cup cauliflower
  • Milk or liquid of choice

Contains 12.4 grams fiber

High Fiber Smoothie Recipes & Weight Loss

Because weight loss is a huge focus of the health and wellness industry and our society (hello, $72 billion diet industry), inevitably the question of, "will this help me lose weight?" comes up.

So will high fiber smoothie recipes help weight loss?

They may!

First, remember that your weight is not everything. It's not the end all, be all definition of health.

Second, remember that your weight is more of a side effect of your OVERALL food and lifestyle habits. Sure, consistently eating enough fiber can absolutely help promote weight maintenance. And if you like smoothies, that can help!

But one food, even a nutrient dense, high fiber smoothie, won't dictate a silly number on the scale alone!

If you liked this article, you may be interested in a couple other trending nutrition articles, like Ways to Add Protein to Smoothies (without protein powder) and Ways to Add Protein to Salads.

And to stay up to date, including to be the first to hear about my upcoming nutrition course that ensures you NEVER need another diet again (and is backed by science AND you can still eat all your favorite foods!) be sure to sign up for my email list below!

Still reading? Come give me a follow on Instagram and let me know what you thought about this article on High Fiber Smoothies!

Does Blending Destroy Nutrients & Fiber?

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Does blending destroy nutrients? Some folks claim blending blending fruits and veggies (like in a smoothie or blended soup) lowers fiber and other nutrients. But is it true? Honestly no, but you don't have to take my word for it. As a registered dietitian, I'm going to share studies and scientific sources below, so if you like smoothies you can feel confident that they're an asset to your health.

green smoothie in a white blender with text overlay saying, "does blending destroy nutrients?"

What are Nutrients?

So we're all on the same page, lets chat nutrients real quick.

What are nutrients?

Nutrients are essential to the growth and maintenance of life. There are six nutrient categories:

  • Carbohydrates
  • Protein
  • Fat
  • Vitamins
  • Minerals
  • Water

You may hear folks talk about macronutrients (or "macros") -- these provide energy (calories) to our bodies and consist of carbohydrates, protein, and fat.

On the other hand, micronutrients (vitamins and minerals) do not provide energy directly, but are essential in every bodily process (include metabolizing).

Also important to this conversation is fiber. Fiber is a type of carbohydrate, but unlike carbs that are broken down into digestible sugar molecules, fiber is unable to be digested. Because of this, it passes through your GI system intact (yes, this is why you may have seen corn kernels in your poop before).

Does Blending Destroy Nutrients?

So, does blending destroy nutrients? In short, maybe a small amount, but nothing to be concerned over.

Typically when someone is saying that blending destroys nutrients, they're usually trying to tell you that blending causes increased oxidation of fruits and veggies, which causes nutrient loss (think of cutting an apple and how the cut surface browns - this is enzymatic browning, a type of oxidation reaction).

While technically this is true, the nutrient loss is not dramatic. Let's unpack it.

First of all, not all nutrients are antioxidants. So nutrient loss through oxidation is a non-issue with nutrients that aren't antioxidants, like B vitamins and fiber (more on fiber later).

And for nutrients that are antioxidants, like vitamin C, vitamin E, copper, zinc, and selenium, nutrient loss through oxidation takes time (according to the Produce for Better Health Foundation).

Nutrient loss is inevitable with food. Per the University of California, Davis, the moment a fruit or vegetable is picked, nutrient loss starts. Add in the time it takes for the food to get from plant/ tree to your plate, and you've added a little more nutrient loss. Any sort of preparation, like cooking, peeling, chopping for a salad - it will all involve nutrient loss.

BUT!!! It's all on a minor scale.

The net nutritional effect of drinking a smoothie is still positive.

In fact, one study found that consuming a 250-gram smoothie serving played a key role in helping different population groups achieve recommended daily nutrient intakes for vitamin C, minerals, and dietary fiber, minerals.

But let's talk a bit more about fiber.

blueberry smoothies with text overlay, "does blending fruit destroy fiber?!"

Does Blending Fruit Destroy Fiber?

Like mentioned above, fiber passes through your GI system intact. Which means it stands up to your teeth, molars, saliva, digestive enzymes, stomach acid, etc. And it remains unchanged.

So is a minute spin in a blender is going to destroy it?

Nope.

Again, you don't have to take my word for it because we do have some research that backs up fiber remaining in smoothies.

Do Smoothies Have Fiber?

Smoothies absolutely have fiber!

One study found cell walls are preserved during smoothie processing and retained during digestion (14).

Another study found fiber material was still present in the smoothies after processing.

Some of my favorite high fiber smoothies include my strawberry blackberry banana smoothie, orange strawberry squash smoothie, and chocolate veggie smoothie.

How to Add Fiber to Smoothies

Because fiber does remain intact during making and digesting smoothies, a smoothie can be a convenient way to help you meet your daily recommended fiber intake.

If you want to add fiber to your smoothies, try including high fiber foods, such as:

  • Fruits
  • Vegetables
  • Legumes
  • Whole Grains
  • Nuts
  • Seeds

For a more comprehensive list and high fiber smoothie recipe inspiration, check out my article on High Fiber Smoothies - the Ultimate Guide.

Blending Benefits

So we've established that there really isn't any legitimate concern to the claim that blending destroys nutrients, but are there benefits to blending?

Absolutely.

One study found that when offering smoothies, the fraction of students eating a full serving of fruit increased from 4.3% to 45.1%. They even concluded that it'd be beneficial for school districts to consider offering fruit smoothies to increase fruit consumption at schools.

And there was that other study we already mentioned that found smoothie intake helped different population groups achieve various recommended daily nutrient intakes.

Plus, to blanket say "blending is bad" or "blending destroys nutrients" is truly a bit of an elitist statement with roots in healthism and ableism. Many folks for many reasons may prefer or have to rely on blended foods like smoothies and pureed soups to help meet their nutrient needs - and that's perfectly acceptable.

With the CDC finding that 87.7% and 90% of American adults don't meet fruit and vegetable intake recommendations (respectively), there is zero reason to be discouraging fruit and vegetable intake in any form - including smoothies/ blended.

pink smoothie with text overlay that says, "true or false: nutrients and fiber are destroyed when blending smoothies"

Final Thoughts

Small amounts of nutrient loss are inevitable with literally any food and any way of eating.

Does blending destroy nutrients? A very insignificant amount. There is still an overall net beneficial nutrient and health advantage to consuming smoothies.

Does blending fruit destroy fiber? No, and we have studies to prove that fiber content remains intact from the time you make the smoothie to it's fully digested.

TL;DR: If making smoothies or blending fruits and vegetables in any other form feels good to you, keep it up. There is no significant nutrient loss, and in fact you truly may be positively impacting your overall nutrition and health.

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Chocolate Blackberries

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Chocolate blackberries are an easy, healthy dessert. Deliciously sweet and simple, they're perfect for spring and summer. Bonus? These high fiber berries make chocolate covered blackberries better for your blood sugar!

chocolate covered blackberries in a white bowl

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Waiiiit, wait, wait a minute. Chocolate and blackberries? Do chocolate and blackberries even go together?

They sure do! Chocolate pairs well with pretty much all berries, although strawberries are the first chocolate covered berry that comes to most folks' minds.

But ripe blackberries are juicy and sweet, with a slight tartness that complements the sweetness and depth of flavor of chocolate, too.

And for even more fun, play with the type of chocolate you use - milk chocolate, dark chocolate, and even white chocolate all highlight different notes of blackberry flavor!

Ingredients

ingredients to make chocolate blackberries

This sweet treat has only three ingredients:

  • Blackberries - the star of the show! Select blackberries that feel firm and full and that are a very deep purplish black color. Blackberries that are red or purple aren't yet ripe enough.
  • Coconut oil - a little goes a long way here, but I don't recommend skipping it, as the coconut oil helps thin the chocolate to give a perfect dipping consistency.
  • Chocolate - feel free to use whatever type of chocolate you prefer! I used a classic semi-sweet chocolate chip for the photos here, but we've also made with white chocolate, bittersweet or dark chocolate bars, milk chocolate, and even stevia-sweetened chocolate for a no added sugar treat (I love Lily's no sugar added chocolate chips!)

How to Make Chocolate Covered Blackberries, Step-by-Step

steps depicting how to make chocolate covered blackberreis
  1. Melt chocolate and coconut oil together until it's an even, smooth consistency.
  2. Insert a toothpick into the base of the blackberry (the side that was attached to the stem), and then carefully dip it into the melted chocolate.
  3. Carefully slide the chocolate covered blackberry on to a baking sheet lined with a silicone baking mat or parchment paper.
  4. Refrigerate for 30 minutes, or until chocolate has set.

Chocolate Blackberries Recipe Tips & Tricks

Feel like the chocolate is too thick and clumpy?

TIP 1: I know I said it in the ingredients section, but it bears repeating: don't skip the coconut oil! Coconut oil helps thin the chocolate for easy, smooth dipping.

Find your berries are sitting in a pool of chocolate and want them to look neater?

TIP 2: Gently shake the excess chocolate off over the chocolate bowl for a few seconds. Sometimes it can be helpful to tap the toothpick gently against the side of the bowl.

Struggling to get the blackberries off the toothpick?

TIP 3: Use a second toothpick, positioned against the first, to help slide the blackberry off onto a cookie sheet lined with parchment paper or a silicone baking mat.

Did your chocolate get too thick and almost chalky/ dry in parts and you can't get it to melt smoothly?

TIP 4: Don't burn your chocolate! I prefer using a microwave for ease, but it's imperative to start slow and add more time slowly. Typically I start at 30 seconds, then give it a stir, then keep adding another 10-15 seconds at a time, stirring after each time.

How do you melt chocolate?

There are two main ways you can melt your chocolate for this recipe:

1. Melting Chocolate in the Microwave

Melting chocolate in the microwave is my preference for this recipe. It's a small amount of chocolate and using the microwave is convenient and faster than a double boiler.

To melt chocolate in the microwave, place the chocolate and coconut in a microwave-safe container (I like to use a small glass bowl) and start melting for 30 seconds. After 30 seconds, give it a stir with a small silicone spatula, then return to the microwave for another 10-15 seconds. Stir again.

Repeat this process a couple times until chocolate is smooth and melted.

Make sure you stir for a good 10-20 seconds though, and don't overheat it/ put it on for too long, or the chocolate will burn.

2. Melting Chocolate in a Double Boiler

If you're unfamiliar with a double boiler, it's essentially a small heat-safe bowl set inside a small pot on the stove top.

You place your chocolate and coconut oil in the top bowl, and water inside the bottom pot. Turn the burner on, and as the water heats and comes to a simmer, it gradually heats and melts the chocolate as you stir it occasionally.

As there is no direct heat applied to the chocolate, this may be a safer method for you if you have a tendency to burn chocolate in the microwave.

You can find a double boiler that comes with the pot, bowl, and even a small spatula, or you can find just an insert bowl, too.

Substitutions

With such a simple recipe, there are minimal substitutions here.

If you're allergic to coconut or all out of coconut oil, try using an oil like avocado or canola oil to help thin the chocolate out.

Feel free to get creative with the type of chocolate you use. Some of my favorites are:

  • Dark Chocolate - I love dark chocolate regardless, but the depth of flavor really highlights the flavors of the blackberries.
  • Milk Chocolate - while I will say the milk chocolate is not my personal favorite (I'm a dark lover!), it definitely doesn't taste bad, and you may even prefer it if milk chocolate is your preference! It does add extra creamy notes.
  • Semi-Sweet Chocolate - right in between milk and dark, this is a classic choice for a reason. Plus, most chocolate chips are semi-sweet, so if you have any chocolate chips in your pantry, you're set!
  • White Chocolate - there's something special about the flavors of white chocolate and blackberries together! If you like white chocolate, I highly recommend trying this combo out.

Variations

There isn't much room to play with a single blackberry, but you could get more creative with variations if you cluster 2 or 3 blackberries together to make one bigger chocolate blackberry cluster.

Then you can also sprinkle some toppings before the chocolate sets. Some ideas:

  • Crushed pistachios
  • Toasted shredded coconut
  • Toasted sesame seeds
  • Crushed freeze-dried strawberries
  • A drizzle of alternating chocolate (i.e. drizzle white chocolate on top of a semi-sweet or dark chocolate covered blackberry cluster)
  • Hemp or chia seeds for some added crunch (and nutrition!)

The other neat thing about getting creative with variations, is not only does it allow for more creativity, fun, and satisfaction, but it's actually another way to boost the nutrition of this little treat!

Blackberries are already high in fiber, which can help prevent dramatic blood sugar swings that leave you feeling yuck. But pairing with something with a little extra fat and protein, like nuts and seeds, can be an additional step in promoting better balanced blood sugar.

Equipment

While this is a fairly simple recipe, there are a few pieces of equipment that would be helpful to have:

  • Baking Sheet - any kind of baking sheet will do (I'm partial to rimmed ones, just in case any blackberries try to roll away!)
  • Silicon Baking Mat - while even parchment paper would work, I find a silicon baking mat is the best surface liner when you're placing chocolate dipped items on top of it. It peels away so easily once the chocolate has set.
  • Glass Bowl - a small glass bowl, or any microwave-safe vessel, is needed to melt the chocolate and coconut in the microwave.
  • Small Silicon Spatula - useful for stirring the chocolate as it melts!
  • Double Boiler - if you don't have a microwave or microwaves aren't your thing, try using a double boiler to melt your chocolate. (Here's an option without a pot if you have your own at home!)
  • Toothpicks - you could probably find a way to make these without toothpicks, but they sure make dipping these blackberries into melted chocolate a LOT easier.

How to Store

If you have leftovers of these, once they're chilled and the chocolate has set, transfer them to a container with an airtight lid. Store in the refrigerator for up to a few days, but warning - they may create a little condensation after the first day or two!

chocolate blackberries in a white bowl

Are These Healthy?

Based on a yield of 24 chocolate covered blackberries, each berry has 14 calories, 2.0g carbs, 0.8g fat, and 0.2g protein, and 0.4g fiber.

So are they healthy? They certainly are a lighter sweet treat, and can even be made without added sugar if you use a no sugar added chocolate, like Lily's Chocolate (stevia sweetened - they're even available in white chocolate, too!)

"Healthy" is Subjective - You Do You

Know, too, that “healthy” is subjective. The foods that help one maintain their health may or may not work for you - and that’s okay! Honor the body you have. As a registered dietitian nutritionist, I suggest eating a variety of nourishing foods that help you feel good and achieve or maintain your health, balanced with the foods you love. Remember - an election isn’t won with every vote, but the majority. Your health is the same way - the overall dietary pattern is what matters most.

More Healthy Dessert Recipes You'll Love

If you love desserts with fruit, check out my banana bread cookies and blueberry avocado "nice" cream.

And if chocolate is more your jam, you'll love my amazingly fudgy chocolate avocado brownies, healthy chocolate chip banana bread, chocolate yogurt, and my almond flour oatmeal chocolate chunk cookies.

Did you make this recipe? Give it a 5★ rating below! For more healthy recipes and tips to create your own balanced relationship with food and health, be sure to follow Nutrition to Fit on Instagram!

chocolate covered blackberries in a white bowl
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5 from 1 vote

Chocolate Blackberries

Chocolate blackberries are an easy, healthy dessert. Deliciously sweet and simple, they're perfect for spring and summer. Bonus? These high fiber berries make chocolate covered blackberries better for your blood sugar!
Prep Time30 mins
Chill Time30 mins
Total Time1 hr
Course: Dessert, Snack
Cuisine: American
Servings: 4
Calories: 83kcal
Author: Lindsey Janeiro, RDN

Ingredients

  • 24 blackberries
  • ¼ cup chocolate chips (use no sugar added or dairy-free/ vegan if you'd like!)
  • 1 teaspoon coconut oil

Instructions

  • Combine chocolate chips and coconut oil in a small glass bowl and microwave for 30 seconds. Stir. Continue to microwave for 10-15 seconds at a time, then stirring, until chocolate is melted and smooth.
  • Line a baking sheet with silicon baking mats or parchment paper.
  • To dip the blackberries, insert a toothpick into the end of a blackberry. Gently dip the blackberry into the melted chocolate - use a small spatula to help coat the sides of the blackberry if needed. Allow excess chocolate to drip off into the chocolate bowl.
  • Slide the chocolate covered blackberry onto the silicon mat lined baking sheet. If it needs a little extra help, you can use a second toothpick against the first toothpick to help slide the berry off.
  • Once all berries are dipped, transfer baking sheet to the refrigerator and let set at least 30 minutes.
  • Carefully peel berries off the silicon mat and enjoy immediately! Extras can be stored in an airtight container in the fridge.

Notes

Each serving has 6 blackberries and uses traditional chocolate.
If making with Lily's sugar free semi-sweet chocolate chips instead, a serving of 6 blackberries contains: 48 calories, 6.9g carbs, 3.6g fiber, 0.9g protein, 3.5g fat, 1.7g sugar, 0.0g added sugars.

Nutrition

Serving: 6berries | Calories: 83kcal | Carbohydrates: 11.9g | Protein: 1.4g | Fat: 4.8g | Saturated Fat: 2.9g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.1g | Sodium: 0.3mg | Potassium: 91.6mg | Fiber: 2.6g | Sugar: 9.5g | Vitamin A: 65.5IU | Vitamin C: 6.4mg | Calcium: 13.9mg | Iron: 1.2mg

Air Fryer Hash Browns

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Air fryer hash browns are the tastiest, crispiest way to enjoy this breakfast side dish - without the extra grease from deep frying. Plus, frozen hash browns in the air fryer couldn't get easier. You just need frozen hash brown patties and an air fryer!

a white plate with two crispy hash brown patties next to a small dipping cup of ketchup

This post may contain affiliate links. As an Amazon Associate, I may earn from qualifying purchases. Click here to learn more.

There's something about a golden, crispy hash brown that is just sooooo delicious and satisfying. And the crispier the better!

Per usual with my air fryer obsession, I think hash browns taste even better in the air fryer. They can get super crispy, but you don't have any extra greasiness that comes from the deep fryer. And if you're like me with a sensitive tummy, that means no stomach aches from the excessive deep fried greasiness!

What You Need to Make Air Fryer Hash Browns

trader joe's frozen hashbrowns

All you need are frozen hash brown patties and an air fryer.

Since hash brown patties are the only ingredient, choose one that you love! I find different brands taste different with various seasonings used, so if you have strong preferences for different flavors, be sure to check the ingredient list.

My personal favorite are Trader Joe's Frozen Hash Brown Patties.

How to Make Hash Browns in the Air Fryer

golden, crispy hash brown patties in the air fryer

Start by placing frozen hash brown patties in your air fryer basket on top of the air fryer rack. Be sure to not cram them in there - you don't want the hash browns to touch or overlap. Keeping more space in between them allows air to flow more evenly around the whole hash brown, giving that extra crispy exterior you know and love.

Then air fry at 400 degrees Fahrenheit for 10-12 minutes. Flip them over after the first five minutes.

If you like yours really crispy, you can add an extra 1-2 minutes, too!

Air Fryer Notes

If you want more than one or two hash browns at a time, you want an air fryer that has a large enough basket to space out your hash browns. I recommend at least a 4 quart air fryer, but I personally prefer a 6 or 8 quart (especially as I have a family of four).

One more note on air fryer cooking: air fryers are amazing appliances, but they can all differ a little! Get to know your air fryer - some I find require a little less time or a little more time (like much bigger air fryers).

I have an Instant Vortext 6 quart air fryer and love it!

Can You Make Shredded Hash Browns in the Air Fryer?

You can, but to be honest, it's not my personal favorite. I love the extra crispy exterior of the patties, and I find shredded never get quite the same consistent crispy texture.

If you want to make air fryer shredded hash browns, spray them with a little olive or avocado oil spray and sprinkle with whatever seasonings you prefer (try salt, pepper, onion powder, garlic powder, and paprika!). Spread them out over the rack in your air fryer basket (don't overcrowd them), and air fry at 370 degrees Fahrenheit for 7-10 minutes.

What to do with Leftover Hash Browns?

Truthfully, one of the great things about the air fryer is it's typically smaller batch cooking, so you often won't have a ton of leftovers.

That said, you can store leftover hash brown patties in the fridge in an airtight container, and then pop back in the air fryer to reheat for another 2-3 minutes when you're ready.

Alternatively, you can use the hash browns in other recipes! Try chopping them up and adding to dishes like casseroles, quiches, frittatas, and egg muffins!

a crispy air fryer hash brown with a bite taken out of it

Nutrition Info

When it comes to frozen hash brown calories and nutrition stats, it's going to vary based on the brand and type of hash brown you buy. My favorite are the Trader Joe's Frozen Hashbrown Patties, which come in at 120 calories.

How to Enjoy Air Fried Hash Browns as Part of a Balanced Meal

No one's pretending that hash browns are the most nutrient-dense option, even when you choose air fried hash browns instead of deep fried (they're not).

But that doesn't mean you can't enjoy them.

One of the greatest shifts you can make with your health and your relationship with food is embracing that you can eat all of your favorite foods as part of a healthy balance that works for you.

And balance includes your favorite foods that may not be as nutrient-dense, AND understanding the science of how to fuel your body and what makes you feel good. Like - enjoy a hash brown WITH some plants and protein, like with some eggs and berries. Easy!

More Air Fryer Recipes You'll Love

Love these air fryer hash browns? Try other trending air fryer recipes like:

Did you make this recipe? Give it a 5★ rating below! For more healthy recipes and tips to create your own balanced relationship with food and health, be sure to follow Nutrition to Fit on Instagram!

a white plate with two crispy hash brown patties next to a small dipping cup of ketchup
Print Recipe
5 from 1 vote

Air Fryer Hash Browns

Air fryer hash browns are the tastiest and crispiest way to enjoy this breakfast side dish - without deep frying. Plus, frozen hash browns in the air fryer are so easy. All you need are frozen hash brown patties and an air fryer!
Prep Time1 min
Cook Time12 mins
Total Time13 mins
Course: Breakfast
Cuisine: American
Servings: 4
Calories: 120kcal
Author: Lindsey Janeiro, RDN

Equipment

Ingredients

  • 4 frozen hash brown patties

Instructions

  • Place hash brown patties in the air fryer basket, on top of the rack or tray. Be sure not to overlap, stack, or touch the hash brown patties.
  • Air fry at 400°F for 10-12 minutes. Flip halfway, after the first five minutes.
  • If you like yours extra crispy, add an extra 1-2 minutes.

Nutrition

Calories: 120kcal | Carbohydrates: 15g | Protein: 1g | Fat: 6g | Saturated Fat: 1g | Sodium: 250mg | Potassium: 210mg | Fiber: 1g | Iron: 0.4mg

Strawberry Banana Blackberry Smoothie

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This strawberry banana blackberry smoothie features the bright, fresh flavors of fiber-rich berries with the creamy sweetness of the banana. It pairs with cinnamon and hemp hearts to make it more balanced and a blood sugar-friendly snack or healthy dessert that the whole family loves!

a glass of bright purple pink-colored strawberry banana blackberry smoothie

This post may contain affiliate links. As an Amazon Associate, I may earn from qualifying purchases. Click here to learn more.

Do you ever feel like the first few warm days of spring have you ready to fully jump back to cool, fresh smoothies and salads? Because I sure do! Especially as I'm getting seeds started to plant in our garden as soon as the danger of frost is over. Not to mention the tiny flowers already peeking out from our strawberry bushes!

This blackberry strawberry banana smoothie is one of our current favorites. My kids are already obsessed with strawberries and bananas, and it's been a fun way to get them more excited about another berry my husband and I love - blackberries.

Why You'll Love This Smoothie

This strawberry blackberry banana smoothie is delicious. It's naturally sweet and creamy from the berries and banana, with a little extra sweetness and flavor coming from cinnamon.

I've also added hemp hearts for a dose of heart healthy fats and protein, to help make this smoothie more balanced and blood sugar-friendly (along with the high fiber berries). (Plus you can always add more protein, too - check out these 40 ways to add protein to a smoothie that aren't protein powder!)

Plus, it's a smoothie! It doesn't get much easier than throwing a few ingredients in a blender, letting it blend a minute, and then pouring out a delicious snack or part of a meal.

Ingredients

ingredients to make a strawberry blackberry banana smoothie
  • Strawberries: Nutritionally there are very insignificant differences between fresh and frozen, so use whichever you have or prefer. Note that frozen fruit makes for thicker and creamier smoothies.
  • Banana: I typically use a fresh banana, but you can certainly use frozen, too.
  • Blackberries: Same thing - fresh or frozen!
  • Almond milk: I prefer an unsweetened vanilla almond milk in this smoothie, but there are so many milk options - use whatever you drink!
  • Hemp hearts: Hemp seeds are a great source of heart healthy fats (including omega-3s), protein, and iron, making them an excellent addition to help balance a smoothie. Plus they don't change the taste of the smoothie.
  • Cinnamon: Adds the slightest bit of additional flavor and sweetness. Plus there's some research that suggests cinnamon can help support balanced blood sugars.

How to Make a Strawberry Banana Blackberry Smoothie

pouring a blackberry strawberry banana smoothie into a glass

Smoothies can't get simpler. Add all the ingredients to your blender, blend, serve, and enjoy!

I typically recommend blending at least a minute. It may seem like longer than you need, but I promise that's how you get the smoothest, creamiest smoothies.

Variations

I love to view recipes like smoothies and salads as more of a starting point or inspiration. Get creative with it! Here are some of my favorite additions:

  • Spinach - spinach is my classic vegetable addition when I want to add some greens but not change the flavor. Note this will change the color of the smoothie!
  • Frozen riced cauliflower - an easy and convenient vegetable option! You can add ¼ to ½ cup for a veggie boost. Cauliflower (in these smaller amounts) won't change the taste or the color.
  • Frozen summer squash or zucchini - another easy veggie addition! It's also very undetectable to the taste of the smoothie.
  • Ginger - add a little zesty flavor!
  • Citrus juice or zest - a splash of citrus goes such a long way with adding more brightness to the flavor!
  • Vanilla extract - vanilla gives a homey, cozy, but delicious vibe to this smoothie.
  • Coconut water - this makes a great addition if you're looking to add some natural electrolytes and more sweetness. You can sub half or all of the water for it.
  • Collagen peptides - while far from the magical superfood they're often marketed as (check out my very popular dietitian review of collagen), I do personally like adding collagen peptides sometimes for an unflavored boost of protein.

Let me know in the comments if you try any delicious flavor variations!

Equipment

Let's chat a second about blenders! Number one - use what you've got! But if you use your blender frequently and you're looking to invest in a new or high-powered blender, try some of my these blenders:

  • The Vitamix and the KitchenAid 400 are both an investment, but are excellent high-powered blenders that will serve you well for many years. I've had both for years!
  • I know many folks who have the Ninja blender and love it. I haven't personally used one, but I have friends and family who do and they swear it works just as well as a more expensive blender for a fraction of the price.
  • A Nutribullet is a classic, more affordable blender option.

How to Store Leftover Smoothie

Have leftover smoothie? I love and recommend these methods for saving and storing leftover smoothie:

  1. Ice Cube Tray: Pour leftover smoothie into an ice cube tray and freeze. Once frozen, you can take frozen smoothie cubes and put them in a mason jar in the fridge for about an hour. Then just give it a good shake and you're ready to drink! Not enough leftover for a full smoothie? Pop a cube or two into the next smoothie you make. (These silicone ice cube trays make for easy ice cube removal and come with lids!)
  2. Mason Jars: If you're going to come back within the next 12-24 hours to finish your smoothie, simply pour it into a mason jar, seal the lid, and leave in the fridge. Need to save it longer? Pop the whole mason jar in your freezer for up to three months. Then let it thaw a few hours on the counter or in the fridge before consuming.
  3. Popsicle Molds: Popsicle molds are undoubtedly my kids' favorite way to enjoy leftover smoothies! Just pour into a popsicle mold, add sticks, and freeze. Sometimes I find it helpful to run the mold under warm water for 10-15 seconds to help loosen the popsicle from the mold, but then just remove and enjoy! (I love these silicone popsicle molds that come with a lid and a little funnel, as well as these collapsible silicone popsicle molds with reusable sticks.)
a strawberry banana blackberry smoothie garnished with fresh berries

Nutrition Info

Is this blackberry strawberry banana smoothie healthy? Well let's check out the nutrition stats:

Based on a yield of 2 smoothies, each smoothie has 180 calories, 28 g carbs, 6 g protein, 7 g fat, 8 g fiber, and 15 g sugar (note that it's all natural sugar, there is no added sugar in this recipe). It also contains potassium, vitamin C, vitamin A, and iron.

I would say that this smoothie can absolutely fit into an overall balanced diet! (Also note that I would consider it on the low side to be a meal in and of itself, but you could absolutely pair it with other foods to create a more balanced breakfast or lunch.)

"Healthy" is Subjective - You Do You

Know, too, that “healthy” is subjective. The foods that help one maintain their health may or may not work for you - and that’s okay! Honor the body you have. As a registered dietitian nutritionist, I suggest eating a variety of nourishing foods that help you feel good and achieve or maintain your health, balanced with the foods you love. Remember - an election isn’t won with every vote, but the majority. Your health is the same way - the overall dietary pattern is what matters most.

More Smoothie Recipes You'll Love

If you loved this strawberry banana blackberry smoothie, check out my NTF 5-a-Day Smoothie, banana peach smoothie, and orange strawberry squash smoothie.

Oh, and if you're a blackberry fan? You've GOT to try my chocolate covered blackberries! They're so good, and can easily be made as a no sugar added sweet treat!

Did you make this recipe? Give it a 5★ rating below! For more healthy recipes and tips to create your own balanced relationship with food and health, be sure to follow Nutrition to Fit on Instagram!

a glass of bright purple pink-colored strawberry banana blackberry smoothie
Print Recipe
5 from 1 vote

Strawberry Banana Blackberry Smoothie

This strawberry banana blackberry smoothie features the bright, fresh flavors of fiber-rich berries with the creamy sweetness of the banana. It pairs with cinnamon and hemp hearts to make it more balanced and a blood sugar-friendly snack or healthy dessert that the whole family loves!
Prep Time1 min
Blend Time1 min
Total Time2 mins
Course: Breakfast, Dessert, Drinks, Smoothie, Snack
Cuisine: American
Servings: 2
Calories: 180kcal
Author: Lindsey Janeiro, RDN

Equipment

  • Blender

Ingredients

  • 1 cup strawberries (fresh or frozen)
  • 1 banana (fresh or frozen)
  • 1 cup blackberries (fresh or frozen)
  • 1 cup unsweetened almond milk (or milk of choice)
  • 2 tablespoon hemp seeds
  • ½ teaspoon cinnamon

Instructions

  • Add all ingredients to your blender and blend on high for at least one minute, or until smooth and creamy.
  • Pour into two glasses, serve, and enjoy!

Nutrition

Calories: 180kcal | Carbohydrates: 28g | Protein: 6g | Fat: 7g | Saturated Fat: 0.5g | Polyunsaturated Fat: 4.2g | Monounsaturated Fat: 1.6g | Sodium: 98mg | Potassium: 584mg | Fiber: 8g | Sugar: 15g | Vitamin A: 354IU | Vitamin C: 65mg | Calcium: 245mg | Iron: 2mg

Liquid IV Review

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Liquid I.V. is all the rage, but does it stand up to science? As a registered dietitian, I’m sharing my Liquid IV review. Per usual, my goal is not to tell you what I think you should do. Instead, I’ll share some of the science to help you confidently decide if Liquid IV is a fit for you and your needs.

packets of liquid IV with text overlay that reads "a dietitian reviews liquid iv"

What is Liquid IV?

Liquid IV Hydration Multiplier is a powdered electrolyte supplement. They use the “breakthrough science of Cellular Transport Technology (CTT)” to deliver water, electrolytes, and essential nutrients into your bloodstream faster and more efficiently than water alone.

Liquid IV Ingredients

Liquid IV ingredients include dextrose, pure cane sugar, natural flavors, stevia leaf extract, mined salt, sodium citrate, potassium citrate, ascorbic acid (vitamin C), B vitamins (B3, B5, B6, B12), citric acid, dipotassium phosphate, silicon dioxide.

The main functional ingredients here are sugar and sodium, which is an electrolyte, along with potassium.

There are also additional ingredients in other Liquid IV varieties:

  • Liquid IV Energy Multiplier: contains guayasa and matcha, both caffeinated teas.
  • Sleep Multiplier: contains valerian root, L-theanine, and melatonin.
  • Immune Support: contains additional vitamin C, zinc, and Wellmune - Liquid IV’s “proprietary, naturally sourced beta glucan.”

Liquid IV Nutrition Facts

Depending on the flavor, most Liquid IV sticks contain 40-50 calories. Most contain 11 grams added sugar and 380 mg sodium (or 17% daily value for sodium, based on a 2,000 calorie daily diet).

an open box of Liquid IV with text overlay that says "Liquid IV Review - Does it Work?"

How Does Liquid IV Work?

All you need is one stick of Liquid IV Hydration Multiplier and 16 ounces of water. Pour the electrolyte powder into the water and shake or stir. 

Liquid IV works as an oral rehydration solution, modeled after the World Health Organization’s Oral Rehydration Solution, utilizing Liquid IV’s cellular transport technology.

WHO’s Oral Rehydration Solution

The World Health Organization’s Oral Rehydration Therapy (ORT) was created to reverse potentially fatal dehydration from diarrhea. In cases of severe or infectious diarrhea, normal sodium absorption can be impaired, so adding glucose (sugar) becomes incredibly helpful to improve absorption and thus rehydration.

Traditional ORT contains specific amounts of glucose, sodium chloride, and potassium, designed to create a liquid with a specific osmolarity, which is what helps faster absorption. This helps increase hydration and replenish electrolytes.

In developing countries, ORT has been very helpful in reducing deaths and helping many children recover from diseases like cholera or dysentery. 

Also note that there is some research that has suggested a solution with lower osmolarity (compared to the WHO ORT solution) may be more advantageous for severe non-cholera diarrhea.)

Cellular Transport Technology - What is it?

Cellular Transport Technology (CTT) is a delivery system that helps water and other key nutrients absorb into the bloodstream faster and more efficiently than drinking water alone.

Basically, Liquid IV’s CTT is their specific combination of sodium, potassium, glucose, and water, modeled off of WHO’s Oral Rehydration Solution.

Is it Science-Based?

The good news is that Liquid IV is science-based.

Sodium/ glucose cotransporter protein 1 (SGLT1) is the mechanism responsible for glucose reabsorption in the small intestine. With sodium-dependent glucose transporters (SGLTs), sodium and glucose are co-transported by an electromagnetic gradient across the intestinal membrane. Aiding in rehydration, water essentially follows sodium and glucose through SGLT1.

Benefits of Liquid IV

Liquid IV claims multiple health benefits, such as improved performance, optimized travel, burning more calories, enhanced mental clarity, and reduced signs of aging.

But is this true?

Well - yes and no.

These claims are benefits of proper hydration - not explicitly with Liquid IV itself.

Yes, Liquid IV can support adequate hydration, which may support mentioned health benefits. But these benefits are the same even if you hydrate with plain water.

It’s important to note that with most of these individual benefits, adequate hydration alone is always just one small piece of the puzzle. Yes, adequate hydration may support burning more calories - but not a significant amount. And sure, staying hydrated may help reduce signs of aging in your skin, but will also be part of a bigger picture, with rest, stress management, nutrition, genetics, and more.

Does it actually hydrate faster than water alone?

Examining the science of how Liquid IV works, yes, Liquid IV hydrates faster than water alone. Because it’s based off of the World Health Organization’s Oral Rehydration Solution, it’s literally designed to rehydrate faster and more efficiently.

(Note that this doesn’t mean everyone needs faster rehydrating, just that it can help accomplish that when truly needed.)

boxes of liquid iv with text overlay that reads "liquid iv review side effects and benefits"

Liquid IV Side Effects

Most individuals likely will not experience negative side effects from consuming Liquid IV occasionally.

That said, side effect risks increase especially with regular, frequent consumption. Liquid IV is a high sodium supplement, and it is possible to have too much sodium in your body.

Possible side effects may include:

  • Convulsions (seizures)
  • Dizziness
  • Fast heartbeat
  • High blood pressure
  • Irritability
  • Muscle twitching
  • Restlessness
  • Swelling of feet or lower legs
  • Weakness
  • Vomiting

Before starting any new dietary supplement, including Liquid IV, it’s always a good idea to discuss with your doctor.

I especially recommend doing so if you have any medical conditions where you may be sensitive to sodium, potassium, or blood sugar concerns, such as blood pressure concerns, kidney disorders, diabetes, gestational diabetes, and insulin resistance, among others.

How Does it Stack Up to Its Competition?

Liquid IV claims to have 3x the electrolytes of sports drinks - but does it really? While this will depend on the sports drink or electrolyte beverage you’re comparing it to, Liquid IV does have more electrolytes than some major sports drinks brands.

Check out how they stack up against their competition:

Liquid IV vs Gatorade

Compared to Gatorade, Liquid IV has less calories and sugar, but higher amounts of the electrolytes sodium and potassium. Liquid IV also contains B vitamins, too.

Liquid IV vs Pedialyte

Pedialyte and Liquid IV are both based on the World Health Organization’s oral rehydration solution, so they’re nearly identical in terms of electrolytes, minerals, salts, and sugars. Liquid IV additionally contains B vitamins, vitamin A, and vitamin C that Pedialyte does not have.

Drip Drop vs Liquid IV

Looking at each stick (to mix with 16 ounces of water), Drip Drop contains more sodium, potassium, and sugar than Liquid IV.

Waterboy vs Liquid IV

Compared to Liquid IV, Waterboy has more electrolytes, more vitamin B12 and vitamin C, but less calories and no sugar.

LMNT vs Liquid IV

LMNT contains more sodium, but less potassium than Liquid IV. Additionally, LMNT contains no sugar or any sort of flavoring.

What Does Liquid IV Taste Like?

Liquid IV tastes sweet, but noticeably salty, due to the high sodium (an electrolyte) content. It also comes in a variety of flavors, like lemon lime, acai berry, passion fruit, strawberry, concord grape, and (my personal favorites!) golden cherry and the tangerine immune support.

How Many Liquid IVs Can You Drink in a Day?

Liquid IV says on their website that it’s a “daily” beverage, but as a registered dietitian I have to say that's not likely necessary.

One packet of Liquid IV Hydration Multiplier provides 510 mg of sodium, or 22% of the daily value. Most folks are already not lacking sodium in their diets, so this can really add up. And if you’re someone who is sensitive to sodium or has health concerns with sodium, this is something to be especially aware of.

The sugar content is something else that can also quickly add up from one packet of Liquid IV. One packet has 11 grams of sugar. The American Heart Association recommends limiting daily added sugar to 36 grams daily for men and 25 grams daily for women. For an adult woman, one packet of Liquid IV already contains 44% of the recommended daily limit for sugar. This is something that can also really add up to be aware of.

Speak with your doctor and/ or dietitian if you need further help deciding if and how much Liquid IV is appropriate for you.

Where to Buy Liquid IV

You can buy Liquid IV through their store, on Amazon, or at many retailers, such as Walmart, Target, Costco, Sam’s Club, and other various grocery and nutrition stores.

How Much Does it Cost?

On the Liquid IV website, a 16-pack bundle starts at $24.47 ($1.53 per stick). Pricing varies at other retailers, but at the type of publishing this post, Amazon starts at $23.95 for a 16-pack ($1.50 per stick) and Walmart is at $8.98 for a 6-pack ($1.50 per stick).

Note that you can find additional deals - on the Liquid IV website you can sign up for their email list and get 20% off your first order. And on Amazon, sometimes the price can vary, and there may also be additional coupons to clip and you can do the subscribe and save option if you use it regularly.

Can You Drink Liquid IV While Pregnant?

On their Facebook page, Liquid IV did respond to a question stating that, “Our Hydration Multiplier is safe for mommies and moms-to-be! If you have any medical concerns, we recommend that you reach out to your doctor.”

Potential medical concerns I would absolutely address with your doctor before consuming include insulin resistance, gestational diabetes, and pre-eclampsia, among others.

Liquid IV for Hangovers

One popular reason some love Liquid IV is because anecdotally they swear it helps hangovers. 

While we don’t have clinical studies looking at Liquid IV as a hangover cure, we can look at the science of hangovers and the science of Liquid IV and compare the two.

Obviously drinking alcohol in excess can lead to a hangover, but why exactly? Well, we know there are a lot of effects that could lead to hangover symptoms:

  • Dehydration (alcohol is a diuretic, which means you pee more and you may dehydrate easier while drinking alcohol)
  • Electrolyte imbalances (alcohol consumption can lead to electrolyte imbalances)
  • Low blood sugar (the production of glucose - or sugar - is limited while you’re drinking alcohol)

Looking at the science, Liquid IV can help with all three of these effects.

Is Liquid IV Safe?

Generally speaking, Liquid IV is safe for most healthy individuals to consume in moderation. As with any dietary supplement, it’s a good idea to discuss with your doctor before using (especially if you have any health conditions).

Does Liquid IV Really Work?

The science doesn’t lie - Liquid IV does work to aid in faster hydration! As it’s based on the World Health Organization’s oral health solution, it’s designed to reverse severe dehydration (when normal sodium absorption is impaired). Adding sugar to the electrolyte beverage leads to faster absorption and rehydration.

That said - is it necessary?

Not really, unless you're severely dehydrated.

the back of a woman working out drinking from a pink shaker cup

Is Liquid IV Worth it?

You need to decide for yourself if Liquid IV is worth it to you - but after this Liquid IV review, I hope you feel more confident in doing so! It does work! But it's marketed to health-conscious wellness enthusiasts looking to optimize performance. And while it likely won't hinder or harm, most significant benefits are really observed in cases of severe dehydration.

Final Thoughts: Liquid IV Review Recap

As a registered dietitian who's reviewed the evidence, my final thoughts on Liquid IV are these:

  • It's science-based.
  • It's based on the World Health Organization's oral rehydration solution.
  • Liquid IV can aid in faster rehydration
  • They have an excellent marketing team that markets it heavily in the wellness world.
  • It is not not necessary for the vast majority of people.
  • Plain water hydrates fine for even the average active individual.
  • If you're sweat heavily when active, nursing a hangover, or in another particularly dehydrated situation, Liquid IV likely won’t hurt, and may even help.

Enjoy this Liquid IV review? Check out a couple of my other popular reviews: Athletic Greens Review and All About Collagen.

Self Love Affirmations

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Self love affirmations can positively impact your self-confidence, self-esteem, personal growth, and wellbeing.

See, as a dietitian, I've worked with many individuals who feel that if they just lost weight, their self-esteem and self-confidence would improve and they would love themselves more. But time and time again I've seen how this is rarely the case.

Cultivating neutrality, appreciation, respect, and yes, even love, for your body and self needs to come first. Use these self love affirmations as you learn to love yourself and respect your body at every step of your journey. (Don't forget your set of 12 FREE affirmations wallpaper that you can download at the end!)

a happy woman with her hands in the shape of a heart

The number one thing that I want you to take away from this article is that you deserve love. You deserve to love yourself as much as you love others. And if the idea of self-love sounds a little out of reach, start small (like with these affirmations) and work towards becoming more neutral and respectful of yourself and your body.

What is Self-Love?

Self-love means that you fully accept yourself. You care for yourself and your growth and wellbeing, and you treat yourself with kindness and respect

Some say that self love can be a bit selfish, but I often see it as more of an equalizer - learning to treat yourself with the same kindness and love that you give to others.

What are Affirmations?

Affirmations are positive statements that help you overcome negative, limiting, and self-sabotaging thoughts.

a shadow on the background with text "oh yes I can"

Are Affirmations Research-Based?

As a science-based, evidence-loving health professional, let me be the first to admit I was a little skeptical about the legitimacy of affirmations.

But when I started looking at some research, there actually is some scientific evidence supporting the effectiveness of using positive, self-affirming language. Especially when your affirmations are aligned with your personal values!

There are a few studies that share a bit more about this (1, 2, 3, 4, 5), but for more information on the science, the benefits, and how affirmations actually work, I HIGHLY recommend reading my popular post on 101 Affirmations About Health.

How to Use Affirmations

Affirmations work by practicing them daily. They can be a mantra you repeat to yourself, or part of a daily journaling habit.

Some tips for using affirmations more effectively include:

  • Keep the affirmation positive with words like positivity, excited, worthy, and strong.
  • Use present tense (i.e. "I am...").
  • Make affirmations short and sweet.
  • State affirmations as if you've already succeeded, like it's part of your identity (i.e. instead of "I want to appreciate my body," try, "I appreciate my body").
  • Surround yourself with affirmations, like in your journal, a vision board, post-its on a mirror or computer, on your phone lock screen, and set as alerts and reminders on your phone or digital calendar.
text over colored blocks that reads "i am free to be me"

Align Your Affirmations to Your Values

Align your affirmations not only to your goals, but also to your values. (In fact, I'd argue that getting clear on your values can be even more helpful when starting a health journey than even setting goals.)

For example, you may have a weight loss goal, but one of your values is acceptance. So try framing your affirmations around accepting yourself.

An Important Reminder About Affirmations

Self-love affirmations can be powerful, but it's important to remember that they're just one small piece of the big picture. Affirmations alone are more effective when practiced daily.

But additionally, what's really effective is consistently practicing taking action that aligns with your affirmations.

Take actions that align with respecting yourself, caring for your body (at any and every size), and nurturing yourself and your physical and mental health.

sketched pinkish abstract mountains and an abstract sun with text that says "I am wildly capable"

Self Love Affirmations

There are many different aspects of self love, but I'm sharing affirmations in few areas: self esteem, confidence, self acceptance. body positivity, peace & happiness, and self-compassion and kindness.

Self Esteem Affirmations

  1. I am worthy.
  2. I am beautiful inside and out.
  3. My personality is amazing.
  4. I deserve love.
  5. I love my life.
  6. Today I choose me.
  7. I love myself for who I am.
  8. I am valuable just as I am.
  9. My opinion of me matters most.
  10. I stay true to myself.
  11. I'm excited about my future.
  12. Being my true self never requires an apology.
  13. I have space to grow.
  14. The relationship with myself is the most important relationship I'll ever have.
  15. I approve of myself.
  16. I deserve my wildest dreams.

Self Confidence Affirmations

  1. I am strong.
  2. My confidence is strong.
  3. I am confident.
  4. I trust my intuition.
  5. My dreams are within my reach.
  6. I am courageous.
  7. My mind is safe.
  8. I am wildly capable.
  9. I am confident I will achieve my dreams and goals.
  10. Creativity flows through me.
  11. I have the power to change my life.
  12. I have everything I need to succeed.
  13. My fears don't hold me back.

Self Acceptance Affirmations

  1. Today I choose me.
  2. I am happy with who I'm becoming.
  3. I am proud of who I am.
  4. My mistakes do not define me.
  5. I forgive my past mistakes.
  6. I accept every part of me, imperfections and all.
  7. What I am doing is enough.
  8. I do not need to be fixed.
  9. What I can do is enough.
  10. My best for today is good enough, even if it's not the same as my best yesterday.
pink floral background with text that says,

Positive Body Affirmations

  1. I trust my body.
  2. My body is good.
  3. I am grateful for my body.
  4. My body is my friend.
  5. I choose to care for my body.
  6. My body is relaxed.
  7. I respect my body.
  8. My body is safe.
  9. I respect all that my body has been through.
  10. I choose to nourish my body.
  11. My body deserves care and respect.
  12. I take care of my body so I can feel my best.
  13. My body is beautiful.
  14. I'm grateful for [specific body part].
  15. I respect all that my body has been through.
  16. My worth is not based on my appearance.
  17. I respect my body.
  18. My body is beautiful.
  19. I respect my body's limitations and know they don't define me.
  20. Rest is necessary.

Peace & Happiness Affirmations

  1. I am calm.
  2. Peace surrounds me.
  3. I deserve love.
  4. I choose happiness.
  5. Stress is leaving my body and mind.
  6. I deserve joy.
  7. Calmness is my choice.
  8. I deserve peace.
  9. This situation is temporary.
  10. My reaction is my choice.
  11. I let go of what I cannot control.
yellow smiley face over text "I choose kindness"

Self-Compassion & Kindness Affirmations

  1. Kindness always makes a difference.
  2. I forgive.
  3. I am kind.
  4. Kindness is my choice.
  5. I act with kindness.
  6. Just because I have a thought doesn't mean it's true.
  7. I think kind thoughts.
  8. I forgive myself.
  9. Negativity does not serve me.
  10. I am enough.
  11. Imperfections are not flaws.
  12. My imperfections make me who I am.
  13. I am free to be myself.
  14. My life doesn't need to be perfect to be perfect for me.
  15. I speak kindness over myself.
  16. I deserve to be prioritized.
  17. Setting boundaries is essential.
  18. I surround myself with people who love me for me.
  19. I deserve to be cared for the same way I care for others.

Self Love Affirmations Wallpaper

Having frequent reminders of affirmations, like every time you look at your phone, can help make affirmations even more powerful! Sign up below to get an email with 12 free affirmations wallpapers you can download and use as your phone's wallpaper.

Korean Ground Turkey

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Korean ground turkey is inspired by the flavors of traditional Korean bulgogi, but made with ground turkey for a flavorful, 15 minute, easy weeknight dinner. Use it in a Korean turkey bowl paired with fluffy white rice and cucumber carrot salad, and the whole family will love it!

a bowl of white rice topped with saucy ground turkey, dotted with red chili flakes, green onions, and sesame seeds

This post may contain affiliate links. As an Amazon Associate, I may earn from qualifying purchases. Click here to learn more.

This Korean ground turkey is my family's current favorite dinner in our weekly rotation. It's SO good, inspired by all the flavors of Korean bulgogi, but made with ground turkey. Why?

Well as delicious as steak and ground beef are, lately they've been quite a bit more expensive at the grocery store! So for an easy weeknight meal, using ground meat helps make it cook faster, and turkey simply for a more affordable option.

But as I'll share below, you can easily adapt the same recipe to your personal protein preferences! And no matter what, you've GOT to make my Asian-inspired carrot and cucumber salad to pair with this dinner!

Ingredients

ingredients to make Korean ground turkey
  • Ground Turkey: I use a 93% lean ground turkey (the label will likely say 93/7), but feel free to use whichever type of ground turkey you prefer or have access to.
  • Brown Sugar: I love how brown sugar tastes in this sauce, and the sweetness is necessary to help create the traditional Korean bulgogi flavors.
  • Soy Sauce: If using soy sauce, I always recommend a reduced or low sodium option. Coconut aminos work beautifully, too, if you need a gluten-free and soy-free option.
  • Sesame Oil: If you're new to Asian-inspired cooking, this ingredient may not be in your pantry, but it should be! Sesame oil is a delicious oil that packs a ton of toasty, nutty flavor -- a little goes a long way!
  • Seasonings: fresh garlic, crushed red pepper flakes, sesame seeds, and ground ginger round out the seasonings to create this beautiful dish.
  • Garnish: I love using sliced green onions as a garnish that happens to add some lovely complementary flavors! Don't have green onions? Chopped fresh cilantro is another lovely choice.

How to Make Korean Ground Turkey, Step-by-Step

process shots to make Korean-inspired ground turkey
  1. Brown turkey and garlic in a large skillet.
  2. Whisk remaining ingredients for the sauce.
  3. Pour sauce over turkey.
  4. Stir and simmer turkey with sauce.

Substitutions

While it's impossible to test all substitutions, here are some substitutions that I know work:

  • Ground turkey - you can substitute any ground protein you have on hand or prefer, like ground chicken, pork, beef, or venison.
  • Ginger - if you have it you can use grated fresh ginger instead of ground ginger. Use 1 tablespoon grated fresh ginger root for every ¼ teaspoon ground ginger.
  • Soy sauce - I always use a reduced or low sodium soy sauce, but you can substitute coconut aminos for a gluten-free option.
  • Brown sugar - I prefer the flavor of brown sugar in this recipe. You can decrease the amount if you prefer, or use cane sugar, coconut sugar, honey, or a non-nutritive brown sugar alternative, like Swerve's Brown Sugar Replacement or Truvia Sweet Complete Brown Sweetener with Stevia.

Variations

This is a pretty straightforward recipe, but you can always change up the spice level:

  • Less Spicy - add chili pepper flakes and even a little buffalo sauce to make spicy turkey meatballs
  • More Spicy - double the chili pepper flakes and top with sriracha.
a stone bowl full of fluffy white rice, korean ground turkey, cucumber carrot salad, and garnished with sesame seeds and green onion

How to Make Korean Turkey Bowls

Hands down, if you're going to make this recipe, you need to make the full Korean turkey bowl.

To make Korean turkey bowls, serve Korean ground turkey over a bed of fluffy white rice, and alongside cucumber carrot salad. Garnish with more sesame seeds and sliced green onion.

Ways to Serve Korean Turkey

Again 10/10 recommend pairing with my carrot and cucumber salad and serving over rice. So delicious!

Alternatively, try serving the following ways:

  • As tacos (serve in a tortilla with cucumber carrot salad and garnish with cilantro)
  • On a salad for your protein
  • Over any type of grain (wild or brown rice, quinoa)
  • As a veggie bowl on top of cauliflower rice

Have fun with it!

Meal Prep, Storage, & Reheating

If you like to meal prep, Korean turkey is a perfect meal. Follow the recipe as is and you have an easy protein for a few days!

Store in an airtight container and refrigerate for up to three days. It can also be frozen up to three months.

To thaw, defrost in the microwave, or in a skillet on the stove top -- you may need to add a little water to keep the turkey juicy.

You can reheat the turkey in a skillet on the stove or in the microwave for one minute, or until desired temperature is reached. With either option, if you find your ground turkey looking a little dry, try adding a couple teaspoons to tablespoon of water to help retain mositure.

Korean Turkey Nutrition

One serving (a quarter of this recipe) of Korean ground turkey has 235 calories, 22 grams protein, 12 grams fat, 11 grams carbohydrates, 1 gram fiber, 9 grams sugar, 614 mg sodium, 2mg iron.

So is this Korean ground turkey healthy? It absolutely can fit into a balanced diet!

"Healthy" is Subjective - You Do You

Know, too, that “healthy” is subjective. The foods that help one maintain their health may or may not work for you - and that’s okay! Honor the body you have. As a registered dietitian nutritionist, I suggest eating a variety of nourishing foods that help you feel good and achieve or maintain your health, balanced with the foods you love. Remember - an election isn’t won with every vote, but the majority. Your health is the same way - the overall dietary pattern is what matters most.

Food Safety

  • Cook to a minimum temperature of 165 °F (74 °C).
  • Do not use the same utensils on cooked food, that previously touched raw meat.
  • Wash hands after touching raw meat.
  • Don't leave food sitting out at room temperature for extended periods.
  • Never leave cooking food unattended (especially if you have young children!).

See more guidelines at USDA.gov.

More Recipes You'll Love

If you're a fan of ground turkey and looking for more recipes, I highly recommend my gluten-free turkey chili and taco stuffed peppers.

Did you make this recipe? Give it a 5★ rating below! For more healthy recipes and tips to create your own balanced relationship with food and health, be sure to follow Nutrition to Fit on Instagram!

a bowl of white rice topped with saucy ground turkey, dotted with red chili flakes, green onions, and sesame seeds
Print Recipe
5 from 1 vote

Korean Ground Turkey

Korean ground turkey is inspired by the flavors of traditional Korean bulgogi, but made with ground turkey for a flavorful, easy weeknight dinner. Use it in a Korean turkey bowl paired with fluffy white rice and cucumber carrot salad, and the whole family will love it!
Prep Time5 mins
Cook Time10 mins
Total Time15 mins
Course: Main Course
Cuisine: Asian
Servings: 4
Calories: 235kcal
Author: Lindsey Janeiro, RDN

Ingredients

  • 1 pound 93% lean ground turkey
  • 3 garlic cloves, minced
  • ¼ cup low sodium soy sauce
  • 3 tablespoon packed light brown sugar
  • 2 teaspoon sesame oil
  • ¼ teaspoon ground ginger
  • ¼ teaspoon crushed red pepper flakes

Garnishes

  • sesame seeds
  • green onion

Instructions

  • Heat a large skillet over medium high heat. Add ground turkey and minced garlic and cook 5-6 minutes, until turkey has browned and is no longer pink. Be sure to crumble the turkey as it cooks.
  • While turkey is cooking, whisk together the soy sauce, brown sugar, sesame oil, ground ginger, and crushed red pepper flakes.
  • Pour sauce over turkey into the pan and stir. Let simmer for 2-3 minutes, stirring occasionally.
  • When done, serve and garnish with sesame seeds and thinly sliced green onion.

Nutrition

Calories: 235kcal | Carbohydrates: 11g | Protein: 22g | Fat: 12g | Saturated Fat: 3g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 84mg | Sodium: 614mg | Potassium: 295mg | Fiber: 1g | Sugar: 9g | Vitamin A: 120IU | Vitamin C: 1mg | Calcium: 39mg | Iron: 2mg

Carrot and Cucumber Salad

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This carrot and cucumber salad is a simple and delicious side salad, full of Asian-inspired flavors. It's light and crisp - a great use for fresh summer produce!

a bowl of carrot and cucumber salad, next to korean ground turkey over rice

This post may contain affiliate links. As an Amazon Associate, I may earn from qualifying purchases. Click here to learn more.

This Asian-inspired cucumber and carrot salad is one of my favorite simple side dishes. It's packed with flavor and elevates a basic meal to a delicious one. And best part? It's easy to make and tastes even better if you make it ahead! (You've GOT to pair it with Korean ground turkey!)

Ingredients

ingredients to make cucumber carrot salad
  • Cucumbers: obviously an essential ingredient! I love using long seedless cucumbers (that's how the recipe is written), but you can truly use any type of cucumber you have or grow - aim for 2-3 cups of cucumber slices. Slicing is fairly low maintenance, but you can also spiralize or shave into thin ribbons to change the look of the salad.
  • Carrots: the other essential ingredient! I love julienned carrots, but you can thinly chop carrots, baby carrots, or also spiralize or shave into thin ribbons.
  • The dressing base: you need a neutral oil (like avocado oil), rice vinegar, sesame oil, and soy sauce (or coconut aminos for a naturally gluten and soy-free option).
  • Seasonings: fresh cilantro, ginger, toasted sesame seeds, sugar, and crushed chili flakes. It seems like a lot of ingredients but these are all pretty basic and accessible (I can buy all of them at even Walmart and/ or ALDI). And all of these seasonings is what allows this salad to be packed with flavor and so delicious.

How to Make Carrot and Cucumber Salad, Step-by-Step

step-by-step process shots for how to make simple cucumber carrot salad
  1. Slice your carrots and cucumber and place in a bowl.
  2. Whisk all remaining ingredients in a small bowl.
  3. Pour dressing over the vegetables.
  4. Toss to combine! You can enjoy it immediately, but for best flavor you really need to let it chill at least 20 minutes (overnight works, too!).

Recipe Tips & Tricks

TIP 1: Make sure to toast your sesame seeds! Toasting really enhances the flavor.

TIP 2: omit the crushed red pepper flakes if spice/ heat isn't your thing.

TIP 3: I prefer sliced cucumbers and julienned carrots, but feel free to use a vegetable peeler to shave vegetables into ribbons, or a spiralizer to make vegetable spirals.

Substitutions

If you substitute too much, this recipe changes quite a bit. Here are a few substitutions that work:

  • Avocado oil - feel free to use another neutral oil, like grapeseed oil or canola oil.
  • Rice vinegar - apple cider vinegar also has a similar sweet/ sour profile, so you if you need to you can substitute with apple cider vinegar, or white wine vinegar.
  • Soy sauce - I generally use a reduced or low sodium soy sauce. If you need the salad to be gluten-free or soy-free you can use coconut aminos, an excellent soy sauce substitute. You can also try substituting tamari, Worcestershire sauce, or fish sauce.

That said, I always want to encourage you to do what works for you. Make this salad, and any recipe, your own!

What to Pair it With:

My absolute favorite thing to pair this with is my Korean Ground Turkey. Enjoy both with some rice and topped with some fresh cilantro, green onion, and sesame seeds? Perfection!

It's also a delicious side for other entrees, like air fryer turkey burgers, BBQ chicken and zucchini skewers, and cast iron skillet steak.

How to Toast Sesame Seeds

Toast sesame seeds by placing them in a small skillet over medium-low heat (no oil!). Shaking the skillet and stirring with a wooden spoon continuously, your sesame seeds are toasted when they turn a golden brown color and smell fragrant (about 3 minutes).

Don't go anywhere during this process! Stay at the stove. They can go from toasted to burned very quickly!

a glass bowl of crispy, fresh Asian-inspired carrot and cucumber salad

Cucumber Carrot Salad Nutrition

With a serving of ¼ of the recipe, each serving contains 79 calories, 8 grams carbohydrates, 1 g protein, 5 g fat, 2 g fiber, 5g sugar, and 112 mg sodium.

This cucumber carrot salad is absolutely a nutrient-dense, easy, healthy side dish. It can totally fit into a balanced diet if you choose!

"Healthy" is Subjective - You Do You

Know, too, that “healthy” is subjective. The foods that help one maintain their health may or may not work for you - and that’s okay! Honor the body you have. As a registered dietitian nutritionist, I suggest eating a variety of nourishing foods that help you feel good and achieve or maintain your health, balanced with the foods you love. Remember - an election isn’t won with every vote, but the majority. Your health is the same way - the overall dietary pattern is what matters most.

More Recipes You'll Love

If you're a fan of salad side dishes, I highly recommend my cucumber chickpea salad, fresh beetroot salad, and Greek lentil salad.

Did you make this recipe? Give it a 5★ rating below! For more healthy recipes and tips to create your own balanced relationship with food and health, be sure to follow Nutrition to Fit on Instagram!

a bowl of carrot and cucumber salad, next to korean ground turkey over rice
Print Recipe
No ratings yet

Carrot and Cucumber Salad

This carrot and cucumber salad is a simple and delicious side salad, full of Asian-inspired flavors. It's light and crisp - a great use for fresh summer produce!
Prep Time10 mins
Chill Time20 mins
Total Time30 mins
Course: Side Dish
Cuisine: American, Asian
Servings: 4
Calories: 79kcal
Author: Lindsey Janeiro, RDN

Ingredients

  • 1 large seedless cucumber
  • 1 cup julienned carrot slices
  • 1 tablespoon avocado oil
  • 2 tbsp rice vinegar
  • 1 teaspoon sesame oil
  • 2 teaspoon sugar
  • 2 teaspoon low sodium soy sauce
  • 2 tablespoon minced fresh cilantro
  • 2 teaspoon toasted sesame seeds
  • ¼ teaspoon ground ginger
  • ¼ teaspoon crushed red chili flakes (optional)

Instructions

  • Wash cucumber and slice into thin slices. Wash and peel carrot and julienne into thin strips.
  • Whisk all remaining ingredients to form the dressing.
  • Pour dressing over carrots and cucumbers and toss to combine.
  • Cover and let chill at least 20 minutes, up until overnight, to maximize flavors. Enjoy!

Nutrition

Calories: 79kcal | Carbohydrates: 8g | Protein: 1g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 112mg | Potassium: 201mg | Fiber: 2g | Sugar: 5g | Vitamin A: 4542IU | Vitamin C: 3mg | Calcium: 34mg | Iron: 1mg

Healthy Chocolate Chip Banana Bread

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This one bowl healthy chocolate chip banana bread is moist, delicious, and a total-crowd pleaser. With ingredients like whole wheat flour, Greek yogurt, and less added sugar, this healthy banana bread is satisfying and tastes just as indulgent as traditional banana bread, but made much lighter. It's my family's go-to banana bread recipe!

slices of chocolate chip healthy banana bread

This post may contain affiliate links. As an Amazon Associate, I may earn from qualifying purchases. Click here to learn more.

There are a lot of ways we love to use overripe bananas in my house (like my kids' favorite spinach banana muffins and banana bread cookies) but this healthy chocolate chip banana bread takes the cake!

Reasons You'll Love This Recipe:

  • It's EASY! It's a simple one bowl banana bread recipe with simple ingredients you probably already have on hand. And one bowl = easier clean up!🙌
  • The ingredients are semi-flexible. Of course if you go crazy, it'll change the recipe quite a bit, but I often sub out a 1:1 gluten free flour or regular all purpose flour and it works fine. We use other sweeteners sometimes, too (check the substitutions section below to see everything we've tested).
  • This banana bread is not overly sweet. There's plenty of natural sweetness from the bananas, and the added sugar has been cut back significantly from many more traditional recipes.
  • It's delicious. Everyone in my family loves it, and everywhere I've brought it I return with an empty platter and loads of compliments!

Ingredients

The ingredients are pretty straightforward, and likely already in your kitchen!

ingredients to make healthy chocolate chip banana bread
  • Bananas: You need three very ripe to overripe bananas for this recipe.
  • Light brown sugar: my preferred sweetener as it helps add a little extra moisture. Plus the flavor pairs beautifully with bananas!
  • Greek yogurt: I use nonfat, plain Greek yogurt, but you can use whatever fat percentage you prefer. This ingredient is my favorite oil swap, and adds a little more protein to the recipe, too.
  • Extra virgin olive oil: while I love a good oil swap, like Greek yogurt, I've made this recipe so many times and have tested it so many ways that I beg you not to omit oil altogether. It's a small amount in the recipe, but a little goes a long way in terms of the texture of the finished loaf of bread! Don't skip this!
  • An egg: any ol' large egg will do (and yes, eggs can absolutely be part of a healthy diet!)
  • Whole wheat flour: while you can use other flours (see the substitutions list below) whole wheat flour is personal favorite in this recipe. It adds a little more depth of flavor, the denser flour holds up well with all the moisture-adding ingredients like bananas, olive oil, and Greek yogurt, and nutritionally it adds more fiber and protein.
  • Chocolate chips: if you ask my kids, chocolate chips are a necessary ingredient in any banana bread or muffin recipe (and I get why - this bread is delicious with chocolate chips!)
  • Baking soda: it may seem like a small amount, but after testing this recipe dozens of times, a little goes a long way. Don't skip it!
  • Flavor enhancers: good ol' vanilla and cinnamon. Measure with your heart! (Okay, don't use like a half cup of vanilla, but my daughter poured a verrrrrry generous "teaspoon" of vanilla once and the banana bread still turned out fine!)

How to Make Healthy Chocolate Chip Banana Bread, Step-by-Step

It's a very simple, one bowl recipe. Perfectly low maintenance enough that small kids can help and you won't spend a ton of time cleaning up afterwards.

process shots to make healthy banana bread - first combine wet ingredients, then add dry ingredients, then stir in chocolate chips, then place in a baking dish and bake.
  1. Combine all of the wet ingredients.
  2. Add the dry ingredients.
  3. Gently stir in the chocolate chips.
  4. Pour into a prepared loaf pan, add a few reserved chocolate chips on top, and cook until an inserted toothpick comes out clean!

One Bowl Chocolate Chip Banana Bread Recipe Tips & Tricks

TIP 1: Don't overmix your batter to help keep it nice and tender.

TIP 2: Did your banana bread come out excessively browned on the sides? Try using a glass or lighter colored metal pan. Darker metal pans can sometimes lead to uneven and darker browning. (I like using a Pyrex glass loaf pan, a white stoneware pan, or this aluminized steel loaf pan.)

TIP 3: You'll know your banana bread is done when you insert a toothpick or butter knife into the center, thickest part of the banana bread and it comes out clean (as opposed to having sticky, wet batter remnants on it).

Substitutions

While it's impossible to test all substitutions, here are some substitutions that I know work:

  • Flour- I've made this countless times with regular all purpose flour and with gluten free 1:1 measure for measure flour, both with great results. I have not tested with other types of flours, like almond flour, oat flour, coconut flour, etc. and cannot recommend them with the recipe as written, as the measurements would have to be different with these other alternative flours.
  • Flax egg - you can absolutely use a flax egg instead of a regular egg in this recipe. Combine 1 tablespoon ground flax seed with 3 tablespoons warm water and let it sit 5 minutes. It'll thicken up and become an excellent egg substitute.
  • Different oils - again, don't skip on the oil. 2 tablespoons isn't much, but there's a distinct difference in the texture of the finished loaf of bread if you try to use all Greek yogurt instead of keeping this small amount of oil present. That said, you can use other oils or fats - melted butter or avocado oil work fine, too.
  • Sweetener - while I do personally prefer light brown sugar in this recipe, you can also use regular sugar, dark brown sugar, coconut sugar, or granulated allulose or other non-nutritive sweetener. I do not recommend using honey or maple syrup, as the added liquid will throw off the texture of the recipe.
  • Chocolate Chips - want less added sugar? Opt for one of the variations listed below, or try Lily's Chocolates stevia-sweetened chocolate chips (they're so good!).

Variations

Take a basic recipe like this and add some variety with different add-ins!

  • Fruity - add raisins or other dried fruit in lieu of chocolate chips.
  • Nutty - add some chopped nuts of choice in addition to or instead of chocolate chips.
  • Seedy - mix in some of your favorite seeds! I love pumpkin seeds, sunflower seeds, and even adding some hemp hearts for some extra nutrition.

Let me know in the comments if you try any delicious flavor variations!

a cross section look at moist and tender chocolate chip banana bread

Equipment

Like I mentioned above, darker metal pans can sometimes lead to uneven and darker browning. My preferred loaf pans are:

If you're making this banana bread recipe into muffins, the same applies - just avoid very dark metal pans. Speaking of...

How long to cook banana bread muffins?

I prefer to bake these as muffins at 350 degrees Fahrenheit for 20-25 minutes.

Storage

Banana bread can remain in an airtight container or bag at room temperature for 3 days. You can also freeze banana bread, too!

How to Freeze Banana Bread

Once your loaf of banana bread has finished baking and completely cooled, slice it. Place slices of banana bread untouching on a baking sheet covered in freezer paper, parchment paper, or a silicon baking mat, and then freeze for 1-2 hours. Transfer the frozen slices of banana bread into a bag and store in the freezer up to three months.

Freezing the banana bread into separate slices is important because then you can only thaw what you need in the moment. If you were to freeze fresh/ un-frozen banana bread slices without freezing them separately first, they would all stick together.

Alternatively, if you know you'll need a whole loaf thawed at once, you can wrap your loaf of bread tightly in saran wrap to preserve freshness, then place in an airtight bag and freeze for up to 3 months.

Banana Bread Nutrition

Banana bread nutrition and banana bread calories will vary based on the exact recipe you use, and how thick you cut your slices.

For this recipe, I've calculated nutrition information based on a yield of 12 slices from one loaf.

Each banana bread slice has 143 calories, 27 grams carbohydrates, 3.4 grams protein, 3 grams fat, 2.5 grams fiber, 12.8 grams sugar, and 62.7 mg sodium.

"Healthy" is Subjective - You Do You

Know, too, that “healthy” is subjective. The foods that help one maintain their health may or may not work for you - and that’s okay! Honor the body you have. As a registered dietitian nutritionist, I suggest eating a variety of nourishing foods that help you feel good and achieve or maintain your health, balanced with the foods you love. Remember - an election isn’t won with every vote, but the majority. Your health is the same way - the overall dietary pattern is what matters most.

a stack of banana bread slices with chocolate chips

More Recipes You'll Love

If you frequently find yourself with overripe bananas, I also highly recommend my kids' favorite spinach banana muffins, chocolate chip banana bread cookies, and double chocolate banana muffins. More banana treats we love are this healthy, high protein banana peach smoothie and yummy frozen banana bites.

Did you make this recipe? Give it a 5★ rating below! For more healthy recipes and tips to create your own balanced relationship with food and health, be sure to follow Nutrition to Fit on Instagram!

slices of chocolate chip healthy banana bread
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5 from 1 vote

Healthy Chocolate Chip Banana Bread

This no-fail healthy chocolate chip banana bread is moist, delicious, and a total-crowd pleaser. With ingredients like whole wheat flour, Greek yogurt, and less added sugar, this healthy banana bread is satisfying and tastes just as indulgent as traditional banana bread, but made much lighter.
Prep Time10 mins
Cook Time1 hr
Total Time1 hr 10 mins
Course: Dessert, Snack
Cuisine: American
Servings: 12 slices
Calories: 177kcal
Author: Lindsey Janeiro, RDN

Ingredients

  • 3 medium, very ripe bananas
  • ½ cup packed light brown sugar
  • ¼ cup nonfat, plain Greek yogurt
  • 2 tablespoon extra virgin olive oil
  • 1 large egg
  • 1 teaspoon vanilla extract
  • 1.5 cups whole wheat flour
  • 1 teaspoon cinnamon
  • ½ teaspoon baking soda
  • ½ cup chocolate chips

Instructions

  • Preheat oven to 350°F. Prepare a 7x11" loaf pan with nonstick spray (or gently wipe sides with softened butter or olive oil).
  • In a large bowl, mash bananas well. Add brown sugar, Greek yogurt, olive oil, a large egg, and vanilla extract and stir until smooth.
  • Add dry ingredients (whole wheat flour, baking soda, and cinnamon) and gently, briefly stir until just combined. Gently stir in chocolate chips (reserve a few to garnish the top of the loaf, if desired).
  • Pour banana bread into the prepared loaf pan and top with reserved chocolate chips.
  • Bake for one hour, or until a toothpick or butter knife inserted in the center comes out clean.
  • Cool in the loaf pan for 5-10 minutes, or until it can easily be handled, then transfer to a wire rack to finish cooling. Enjoy!

Nutrition

Calories: 177kcal | Carbohydrates: 31g | Protein: 4g | Fat: 5g | Saturated Fat: 2g | Polyunsaturated Fat: 0.6g | Monounsaturated Fat: 2.6g | Cholesterol: 15.8mg | Sodium: 64mg | Potassium: 212mg | Fiber: 3g | Sugar: 17g | Vitamin A: 43IU | Vitamin C: 3mg | Calcium: 26mg | Iron: 1mg

Air Fryer Turkey Meatballs

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These delicious air fryer turkey meatballs are crispy on the outside and juicy inside. Plus they come together in less than 20 minutes for an easy, healthy weeknight dinner.

This post may contain affiliate links. As an Amazon Associate, I may earn from qualifying purchases. Click here to learn more.

Let me introduce you to my five year old's favorite meal: spaghetti and these air fryer turkey meatballs.

When I'm menu and grocery planning, I often ask my husband and kids for a meal they would like to have over the next week. Nine times out of ten, my daughter asks for these meatballs. But what's even better is that this recipe is simple enough that she can easily help make them. Mom win!

We love to serve them with pasta (we love high fiber chickpea-based Banza noodles, but don't discriminate against whole wheat or regular pasta, either!). And of course, a vegetable or two! They're delicious with blistered tomatoes, healthy sauteed mushrooms, or air fryer broccoli. Or even a simple side salad with my favorite 3-ingredient honey mustard dressing!

Side bar: if you want more recipes that are easy for your kids to make, too, our favorites are spinach banana muffins, overnight chia oats, and smoothies of any kind!

Ingredients

ingredients to make turkey meatballs
  • Ground Turkey: I use a 93% lean ground turkey (the label will likely say 93/7), but feel free to use whichever type of ground turkey you prefer or have access to.
  • Egg: helps bind the meatballs, and also adds moisture.
  • Breadcrumbs: another binding agent for the turkey meatballs. Any kind of breadcrumb will work (i.e. plain, Italian seasoning, whole wheat, gluten free)
  • Milk: I used nonfat milk, but use whichever you drink. This adds a little moisture to the recipe, as it helps moisten the breadcrumbs required for binding.
  • Soy Sauce: helps season the meatballs and is yet another ingredient designed to help keep the turkey nice and juicy. I use reduced sodium soy sauce to keep the sodium content lower.
  • Seasoning: Italian seasoning, garlic powder, onion powder, salt, and pepper. But of course, if there are other seasonings you prefer, season with your heart!

How to Make Turkey Meatballs in the Air Fryer, Step-by-Step

4 process shots depicting how to make turkey meatballs in the air fryer
  1. Add milk to breadcrumbs and toss gently to evenly combine.
  2. Add milk-soaked breadcrumbs, a beaten egg, soy sauce, and seasonings and stir until evenly incorporated.
  3. Roll meat into small balls (cook time and nutrition is based on a recipe yield of 16 meatballs).
    1. TIP: If your mixture is too warm, it may be a bit sticky and hard to shape. If that's the case, pop it in the freezer for 5-10 minutes to chill and become easier to work with.
  4. Place meatballs in the air fryer and air fryer for a total of 8 minutes, turning them over halfway through at the 4 minute mark.

Recipe Tips & Tricks

TIP 1: Beat the egg before adding to the meat mixture, to help create a more even meatball without having to overmix.

TIP 2: Use a small scooper to make meatballs more uniform in size and shape to help them cook more evenly. (I like this set of cookie dough scoops - they work perfect for meatballs, too!)

TIP 3: Keep the meat mixture cold before cooking so they will form meatballs much easier. If needed, you can pop the meat mixture in the freezer for 10-20 minutes to help cool it.

TIP 4: Cook meatballs until their inside temperature reaches 165 degrees (I love this meat thermometer!). Cooking by temperature can be very helpful for both food safety (you don't want to eat undercooked ground turkey!) and to ensure the meatballs aren't overcooked. Especially with how easy it is to have variations in meatball shapes and how much some air fryers can differ, cooking to 165 degrees will help you achieve the perfect turkey meatball in the air fryer!

TIP 5: The meatball mixture is supposed to feel wet! It's what helps keeps these turkey meatballs moist, juicy, and flavorful. If you're having trouble forming into meatballs, see tip 3.

Substitutions

While it's impossible to test all substitutions, here are some substitutions that I know work:

  • Ground Turkey - you can use this meatball recipe with whichever ground protein you prefer, like ground chicken, ground beef, ground pork, ground lamb, or ground venison.
  • Breadcrumbs - any type of breadcrumb works well here, like plain, seasoned, whole wheat, or gluten-free. If you're using a seasoned bread crumb, adjust the overall seasonings as needed.
  • Soy Sauce - you can use a reduced sodium soy sauce (my preference), a gluten-free soy sauce or gluten-free tamari, or you can also use coconut aminos for a gluten, wheat, and soy-free alternative.
  • Milk - you can use whatever milk you drink
  • Egg - you can substitute a flax egg, made by mixing 1 tablespoon ground flax seed with 3 tablespoons warm water. Give it a stir and let it sit for 5 minutes and you've got a flax egg!
  • Seasoning - get creative here! Season and measure with your heart. I kept the seasonings basic here, as these are things I always have on hand. But I also love adding finely chopped fresh parsley and basil when I have it. And you can season to create other variations, too (see below!).

Variations

Take a basic recipe like this and add some variety with seasonings!

  • Spicy - add chili pepper flakes and even a little buffalo sauce to make spicy turkey meatballs
  • Rosemary Parmesan - add finely chopped fresh rosemary (1-2 tablespoons) and grated parmesan (2-4 tablespoons)
  • Curry - omit the Italian seasoning and instead use a teaspoon of curry powder

Let me know in the comments if you try any delicious flavor variations!

Equipment

Let's chat a second about air fryers! Because as amazing as air fryers are, they're not immune to imperfection!

A couple things to be aware of when cooking with an air fryer:

  • The bigger your air fryer, the longer it will take to heat. I strongly recommend preheating your air fryer if yours is larger.
  • Cooking times can vary based on the air fryer. Smaller air fryers may sometimes require a little less time, whereas larger air fryers with more space to heat may require a couple extra minutes of cook time.
  • Always be sure to start on the low end of the cook time. You can always add more time, but you can't cook less once something is already overcooked.

The best thing to do is really get to know your air fryer. If you find most air fryer recipes typically are resulting in dryer, slightly overcooked food? Drop your cook time. Not quite done? Plan that recipes will take a little longer for you.

I have an Instant Vortext 6 quart air fryer and love it!

Turkey Meatball Meal Prep, Storage, & Reheating

Air fryer turkey meatballs are fantastic to meal prep.

Store in an airtight container in the refrigerator for up to three days. Alternatively, you can also freeze these meatballs up to 6 months.

Thaw overnight in the refrigerator, or on the defrost setting in your microwave.

Turkey meatballs can be reheated in the air fryer at 350 degrees for 3-4 minutes, in the microwave for 1-2 minutes, or can be warmed through in a pot of sauce on the stove.

crispy turkey meatballs in the air fryer basket

Turkey Meatball Nutrition

Turkey meatball nutrition will vary based on the size of the meatballs you make, as well as any substitutions you make (like a higher fat or different type of ground meat).

Based on a yield of 16 meatballs, each turkey meatball has 75 calories, 8.5 grams protein, 3.7 grams fat, 2 grams carbohydrates, 0 grams fiber, 0 grams sugar, and 59 mg sodium.

"Healthy" is Subjective - You Do You

Know, too, that “healthy” is subjective. The foods that help one maintain their health may or may not work for you - and that’s okay! Honor the body you have. As a registered dietitian nutritionist, I suggest eating a variety of nourishing foods that help you feel good and achieve or maintain your health, balanced with the foods you love. Remember - an election isn’t won with every vote, but the majority. Your health is the same way - the overall dietary pattern is what matters most.

Food Safety

  • Cook to a minimum temperature of 165 °F (74 °C).
  • Do not use the same utensils on cooked food, that previously touched raw meat.
  • Wash hands after touching raw meat.
  • Don't leave food sitting out at room temperature for extended periods.
  • Never leave cooking food unattended (especially if you have young children!).

See more guidelines at USDA.gov.

More Recipes You'll Love

If you're a fan of ground turkey and looking for more recipes, I highly recommend my gluten-free turkey chili and taco stuffed peppers.

Want more air fryer recipes? (Who doesn't, I mean it's my favorite kitchen appliance for a reason!) Try air fryer BBQ chicken, air fryer chicken cordon bleu, and my ultra-popular air fryer mozzarella sticks (with options for gluten-free included!).

Did you make this recipe? Give it a 5★ rating below! For more healthy recipes and tips to create your own balanced relationship with food and health, be sure to follow Nutrition to Fit on Instagram!

a plate of crispy meatballs garnished with fresh parsley, with one meatball cut open to exhibit juicy interior
Print Recipe
5 from 1 vote

Air Fryer Turkey Meatballs

These delicious air fryer turkey meatballs are crispy on the outside and juicy inside. Plus they come together in less than 20 minutes for an easy, healthy weeknight dinner.
Prep Time10 mins
Cook Time8 mins
Total Time18 mins
Course: Main Course
Cuisine: American
Servings: 16 meatballs
Calories: 75kcal
Author: Lindsey Janeiro, RDN

Equipment

Ingredients

  • ⅓ cup bread crumbs
  • 2 tablespoon nonfat milk
  • 1 lb 93% lean ground turkey
  • 1 egg, beaten
  • 1 teaspoon low sodium soy sauce
  • 1 teaspoon Italian seasoning
  • ½ teaspoon garlic powder
  • ½ teaspoon onion powder
  • salt and pepper to taste

Instructions

  • Combine milk and bread crumbs to slightly moisten bread crumbs.
  • Add moistened bread crumbs to a large bowl with ground turkey, a beaten egg, soy sauce, and seasonings. Mix until evenly incorporated (be careful to not overmix!).
  • Roll meat mixture into 16 balls. The mixture best forms when it is cold, so if you're finding it too wet and difficult to shape, try freezing the meatball mixture for 10-20 minutes.
  • Place meatballs in the air fryer. Air fry for 4 minutes, flip meatballs, and air fry for another 4 minutes (8 minutes of cook time total).

Notes

Recipe yields 16 meatballs. Nutrition information is listed per meatball.

Nutrition

Calories: 75kcal | Carbohydrates: 2g | Protein: 9g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 42mg | Sodium: 59mg | Potassium: 98mg | Vitamin A: 66IU | Calcium: 18mg | Iron: 0.7mg

Banana Peach Smoothie

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This banana peach smoothie recipe is thick, creamy, and delicious. Naturally sweet with no added sugar, this smoothie also has twenty grams of protein - with no protein powder necessary!

a glass bottle of creamy slightly peachy colored banana peach smoothie with frozen peach slices and a blue cloth behind it.

If y'all follow my Instagram stories, you may have seen that we personally ushered in August with our AC breaking not one, not two, but THREE TIMES in five days. That was fun (especially in Florida)! Fortunately we were able to bring the babies to my parents house with working AC for a couple days, but we also focused on all the hydrating and cooling foods. Just like this banana peach smoothie!

Why You'll Love This Banana Peach Smoothie:

This banana peach smoothie is cool, creamy, and naturally sweet. It contains healthy fat, plenty of protein, and fiber. All of these help make this smoothie more satiating, keeping you fuller, longer.

Plus, pairing carbs with healthy fats, fiber, and protein help promote more balanced blood sugar levels! In fact, I've got a whole post sharing 40 ways to add protein to smoothies for more balanced smoothie inspiration.

And nutrition aside? It's delicious. Everyone in my family loves this smoothie, even the toddlers! (And since there's no protein powder in it, I don't have any problem with them regularly enjoying it!)

overhead shot of a peach garnish and banana peach smoothie in a glass jar with a blue cloth next to it.

Ingredients

This smoothie packs some ingredients that are delicious and incredibly nourishing!

  • Peaches: Peaches contain fiber and are rich in vitamin A, vitamin C, and other micronutrients including vitamins E and K, niacin, folate, iron, choline, potassium, magnesium, phosphorus, manganese, zinc, and copper.
  • Banana: Bananas get a bad reputation for being a "high sugar" fruit, but they're actually quite nourishing with many antioxidants! Micronutrients include vitamin B6, manganese, vitamin C, potassium, magnesium, and folate.
  • Cottage Cheese: If you've never tried cottage cheese in a smoothie before, it may sound a little odd, but give it a go! It makes your smoothie incredibly creamy and adds significant protein - 14 grams per half cup (may vary slightly based on brand used).
  • Hemp Seeds: Hemp seeds are a powerful little seed, full of healthy fats, protein, and micronutrients like calcium, iron, magnesium, and phosphorus.
  • Milk: Alternatives "milks" like almond, cashew, and coconut milks are popular in health and smoothie recipes, but if you can tolerate dairy milk, it actually is loaded with some nutritional benefits! Dairy milk helps boost the natural protein content of this banana peach smoothie, and it's also a source of calcium, potassium, phosphorus, riboflavin, niacin, vitamin A, and vitamin D.

How to Make It:

It couldn't be simpler!

Add milk and cottage cheese to the blender first, then add remaining ingredients.

Blend at least 60 seconds, or until smooth and creamy. And yes - don't skimp on time! Even if it looks blended, blend a little longer to help your homemade smoothies turn out more like smoothie shop smoothies.

A small child's hand reaching for a glass of creamy banana peach smoothie.

Ingredient Substitutions:

Don't have cottage cheese? You can use Greek yogurt, too, but head's up that it will change the taste, texture, and nutrition stats slightly! I know cottage cheese can sound a little weird in a smoothie, but I promise it doesn't have a noticeable taste. Plus it helps create that delicious smooth and creamy texture!

Out of milk? Use whatever milk you drink or have on hand. But substitutions will change the nutrition. Something like almond milk has significantly less protein than dairy milk.

No hemp seeds? Again, the nutrition profile of the smoothie will change if you omit or substitute them. But you can add a tablespoon of nut or seed butter or other nuts/ seeds, like ground flax seeds or chia seeds.

Bananas and peaches are essential to a banana peach smoothie, but you can use fresh, frozen, or even canned. In fact, I actually prefer frozen fruit in smoothies! Frozen fruit helps give the smoothie an even creamier and more decadent texture!

Frozen Fruit is Just as Healthy as Fresh

Plus, did you know frozen fruit is just as healthy as fresh? And actually, sometimes even more nutritious?

When fruit is frozen, it's first picked at peak ripeness - when the fruit is most nutrient-dense. After harvest, it's typically flash frozen within hours, locking in all those nutrients.

Frozen fruit can also be a more affordable and accessible option. Plus it can help reduce spoilage and food waste, too!

Have Fun with Flavor Infusions:

Want to change up this smoothie and add a bit more flavor? Experiment - have fun with it! Here are a few ideas:

  • Add cinnamon & vanilla: cinnamon and vanilla both naturally enhance the sweetness of the smoothie, and add a sweet and homey vibe.
  • Get spicy! If you're a spice lover, try adding spices like turmeric, black pepper, and ginger. Even a pinch of cayenne can play well with the creamy, cool sweetness of the smoothie.
  • Use citrus zest! Adding the zest of limes, lemons, or oranges is one of my favorite ways to majorly dial up flavor! The citrusy zest adds some lovely bright contrast to this smoothie, too.

How Does This Smoothie Have So Much Protein?

If there's no protein powder, how can it be a high protein smoothie? Right?

Well, there are lots of ways you can add protein! In this peach banana smoothie, ingredients like cottage cheese, hemp seeds, and milk all add up to 22 grams of protein in one nutrient-dense serving.

That said, there's nothing wrong with protein powder if you like it. (Just be sure it's a quality source, as protein powder falls under the dietary supplement category, which aren't regulated by the FDA.)

As a registered dietitian, I'm a big advocate of "you do you" when it comes to diet and lifestyles. For some people, protein powder can be a beneficial addition. Others may want a high protein smoothie, but don't want to spend the money on protein powders or enjoy the taste. So you do you - there are always options to ensure adequate protein in your diet, including high protein smoothies if that's your preference.

More Healthy Smoothie Recipes You'll Love:

Like bananas or have overripe bananas lying around? You've got to check out my healthy chocolate chip banana bread or my kids' favorite spinach banana muffins!

And if you loved this banana peach smoothie, don't forget to check out my go-to guide for creating a nutrient-packed smoothie: the Nutrition to Fit 5-a-Day Green Smoothie Guide!

Did you make this recipe? Give it a 5★ rating below! For more healthy recipes and tips to create your own balanced relationship with food and health, be sure to follow Nutrition to Fit on Instagram!

A small child's hand reaching for a glass of creamy banana peach smoothie.
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5 from 1 vote

Banana Peach Smoothie

This banana peach smoothie recipe is a nourishing, healthy smoothie recipe with no added sugar and over twenty grams protein - and no protein powder!
free from: wheat/ gluten, soy, egg, fish, shellfish, tree nuts, peanuts
Prep Time5 mins
Total Time5 mins
Course: Smoothie
Cuisine: American
Servings: 1
Calories: 270kcal
Author: Lindsey Janeiro, RDN, LDN

Equipment

  • Blender

Ingredients

  • ½ cup frozen peaches
  • ½ banana
  • ½ cup 1% milk
  • ½ cup 1% cottage cheese
  • 1 tablespoon hemp seeds

Instructions

  • Add milk and cottage cheese to the blender first, then remaining ingredients. Blend for 30-60 seconds, or until smooth and creamy.

Notes

Nutrition information calculated using the Cronometer app. Exact information may vary based on specific ingredients/ brands used.

Nutrition

Calories: 270kcal | Carbohydrates: 31g | Protein: 23g | Fat: 8g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 1.3g | Cholesterol: 10mg | Sodium: 517mg | Potassium: 735mg | Fiber: 4g | Sugar: 23g | Vitamin A: 989IU | Vitamin C: 123mg | Calcium: 234mg | Iron: 2mg

This post was originally published August 6, 2019, but has been updated and republished on February 25, 2022.

How to Make Agua Frescas

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Learn how to make agua frescas, a simple, refreshing, non-alcoholic blended drink of fruit, lime, and water. They're great for Cinco de Mayo and warm summertime fun!

What are aguas frescas?

Aguas frescas, or "fresh waters" in Spanish, are light, refreshing, blended beverages that are typically popular in Mexico, Central America, and the United States.

They're a hydrating, non-alcoholic drink that are typically made from blending fruit, grains, flowers, or seeds with sugar and lime juice. 

Aguas frescas may make a fantastic way to stay cool and hydrated all summer long, but did you know they actually offer some health benefits, too?

How to Make Agua Frescas:

Agua frescas are very easy to make. All you you need is the following:

Agua Fresca Ingredients:

  • Fruit
  • Water
  • Lime juice
  • Sweetener to taste (optional)

Agua Fresca Recipe:

It couldn't be simpler! To make agua fresca, combine fruit, water, and lime juice in a blender and blend for a minute, or until ingredients are smoothly combined. If desired, add a sweetener to your preferred level of sweetness.

Does it Matter What Kind of Blender?

Any blender can be used to make agua frescas, as long as it's high-powered enough to smoothly blend and puree the fruit/ grains you're using. Blenders I recommend include:

Is Agua Fresca Healthy?

It depends, but they absolutely can be!

Unlike juice, agua fresca blends the whole fruit (or grain) with water and the beverage is enjoyed as is. No filtering or straining, which means the agua fresca retains all the fiber found in the fruit or grain you use.

Depending on the type of fruit or grain, any fiber may help create a lower overall glycemic index of the beverage and a lesser impact on your blood sugar levels.

Agua fresca is also incredibly hydrating, not just from the water, but from the water content found in various fruits (and even vegetables, like cucumber), as well.

You also get some health benefits with the specific types of fruit, seeds, grains, herbs, and more that you choose to use.

Of course it will vary based on what you use, but many fruits contain Vitamin C, Vitamin A, folate, potassium, and various antioxidants and phytochemicals.

If you have any medical conditions that require you to be cautious in your consumption of certain vitamins and nutrients, be sure to choose your fruits to meet your needs!

Is There Sugar in Agua Fresca?

Many traditional agua fresca recipes do include sugar in the recipe. If you choose to add sugar, that is totally up to you. Personally, I find not much is needed when combined with the natural sweetness of a fruit-based agua fresca.

But, I did want to try make agua fresca without sugar, so I tested a couple variations.

Agua Frescas with Dates

I first tried blending a soaked medjool date as I blended the rest of the ingredients, to add some natural sweetness from another fresh fruit. Pros: you get a sweeter beverage just with a little more fruit. Cons: it's less pretty when made with dates (they're a little less vibrant and slightly "murky"), and the consistency becomes a touch thicker.

Coconut Water Aguas Frescas

Coconut water is very hydrating. It's 94% water, provides a source of electrolytes, and offers a subtle sweetness from its naturally occurring sugars (6 grams per 1 cup).

If you want your agua fresca a little sweeter and you don't want to add sugar or dates, try adding coconut water.

My whole family and I really enjoyed the coconut water agua fresca variations. Coconut water agua frescas are incredibly refreshing, particularly with fruit flavors that lend well to a subtle coconut flavor!

More Sugar Alternatives

Now, despite all the wellness world marketing about "natural sweeteners," the truth is, our bodies are going to metabolize sugar the same, whether it's cane sugar or something like honey.

But if you prefer to use sweeteners like honey or agave, they work well in agua frescas. Same with coconut sugar! I don't recommend maple syrup, as it changes the flavor too much.

Additionally, you can use other non-nutritive sweeteners if you prefer. My current favorite is allulose, but you can also try monk fruit or stevia.

Agua Frescas Flavors

The options are truly limitless! Choosing fruit (fresh or even frozen!) that you like or based on what's in season. Get creative by pairing different fruits together, or by adding other fresh, flavorful additions like herbs and ginger. Have fun with it!

Want some agua fresca recipes inspiration? Try some of my recipes shared below:

Cucumber Mint Agua Fresca

Stemless wine glass of cucumber mint agua fresca with cucumber and mint garnish.

There's something so soothing and spa-like about pairing cucumbers with mint in this Cucumber Mint Agua Fresca! Be sure to peel your cucumber for a prettier color. Also? Coconut water works fantasically in this agua fresca recipe!

Mango Agua Fresca

Overhead view of mango agua fresca with fresh sliced mango on the side.

Keep it simple with this mango agua fresca! Lime and mango are a match made in heaven, and no sugar is required with a fresh mango bursting with sweetness! Pro tip: you can thaw frozen mango, too (they're frozen at the peak of freshness and taste amazing).

Strawberry Ginger Agua Fresca

Strawberry ginger agua fresca surrouned by fresh strawberries, lime, and ginger.

Strawberries are a great lower glycemic index choice, as they're full of fiber and natural sweetness. Pair with a bit of fresh ginger for a little zing that will keep each sip of this Strawberry Ginger Agua Fresca bright and refreshing!

Cantaloupe Basil Agua Fresca

Overhead picture of a glass of cantaloupe basil agua fresca with a pretty soft orange froth and basil garnish.

Cantaloupe is beautifully sweet on its own, and its flavors pair well with the herby sweetness of basil in this light and simple Cantaloupe Basil Agua Fresca!

Grape Agua Fresca

tall glass of vibrant dark purple grape agua fresca

This seems a little untraditional, but I'm not sure why because it WORKS! One sip of this Grape Agua Fresca beauty will have you realizing grapes were made for agua frescas!

Watermelon Agua Fresca

Tall glass of watermelon agua fresca with watermelon and limes in the background.

And of course, one of the more common fruits used in agua frescas: watermelon! Full of hydration and sweetness, a watermelon agua fresca is the perfect refresher on a hot summer day.

More Healthy Beverages You'll Love:

Did you make this recipe? Give it a 5★ rating below! For more healthy recipes and tips to create your own balanced relationship with food and health, be sure to follow Nutrition to Fit on Instagram!

overhead shots of various brightly colored agua frescas
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5 from 1 vote

How to Make Agua Fresca

Learn how to make agua fresca, a simple, refreshing, non-alcoholic blended drink of fruit, lime, and water. They're great for Cinco de Mayo and warm summertime fun!
free from: gluten, dairy, soy, egg, fish, shellfish, treenuts, peanuts
Prep Time5 mins
Total Time5 mins
Course: Drinks
Cuisine: American, Mexican
Servings: 2
Calories: 69kcal
Author: Lindsey Janeiro, RDN, CLT

Ingredients

  • 1 cup fruit watermelon, strawberries, and cantaloupe work well
  • 1 cup water
  • 1 tablespoon lime juice juice from ½ a lime
US Customary - Metric

Instructions

  • Combine all ingredients in a high-powered blender. Blend on high for 60 seconds, or until all ingredients are fully pureed.

Notes

Agua Fresca can be served immediately over ice, or can be chilled in the refrigerator up to 72 hours. If you're making in advance, be sure to give it a good stir or shake before serving (there are no additives, so separation will occur!)
You can also choose to substitute coconut water for all or half of the water in the recipe to add additional subtle sweetness, flavor, and electrolytes. (Nutritional information may vary.)
Nutritional information will vary based on type of fruit used (this was calculated using a fresh fruit blend).

Nutrition

Calories: 69kcal | Carbohydrates: 17g | Sodium: 12mg | Potassium: 105mg | Fiber: 1g | Sugar: 13g | Vitamin A: 360IU | Vitamin C: 4.9mg | Calcium: 6mg | Iron: 0.4mg

This post was originally published on May 3, 2018 but was edited and re-published on February 25, 2022.

Learn how to make agua fresca, a simple, refreshing, non-alcoholic blended drink of fruit, lime, and water. They're great for Cinco de Mayo and warm summertime fun!

Air Fryer Turkey Bacon

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Air fryer turkey bacon is quick, easy, and results in deliciously crisp turkey bacon every time. Bonus? It makes for quick and easy cleanup, too! Make turkey bacon in the air fryer for your next brunch!

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Turkey bacon is a family-favorite in our house - crisp, crunchy, and always delicious! When we do make it, the air fryer is always our go-to method. Turkey bacon in the air fryer ALWAYS outranks skillet, oven, and microwave turkey bacon!

And if you're just obsessed with your air fryer as I am, try these other air fryer breakfast recipes: air fryer hash browns, air fryer cinnamon rolls, air fryer toast.

Is Turkey Bacon Healthy?

I'm going to share my favorite response as a registered dietitian and balanced nutritionist: it depends!

If you were to compare turkey bacon to regular bacon, gram for gram, turkey bacon is lower in fat and calories.

That said, turkey bacon still does contain a high amount of sodium. And as a processed meat, the International Agency for Research on Cancer concluded in 2015 that processed meats may likely be carcinogenic.

So is turkey bacon healthy? Again - it depends. Some brands may be less processed than others, which may help.

Overall, it's all relative. You decide what's a fit for you. Any and all foods can fit into health and even weight loss goals as part of an overall balanced diet. But is turkey bacon (or anything, really) something I'd recommend frequent, routine consumption of? Not really.

Now, that said! If you're going to make turkey bacon, let's check out how to make it in the air fryer!

Ingredients

All you need is turkey bacon! There are many varieties out there, but I personally prefer ones with less ingredients/ a little less processing. A couple brands I've bought include:

  • Godshall's Uncured Turkey Bacon. I get it from Sam's Club and love the taste and simple ingredients: turkey, water, vinegar, sea salt, raw sugar, and celery powder.
  • Applegate Uncured Turkey Bacon. I live in a rural area and have a harder time finding this, but this used to be my go-to turkey bacon. Less processing and ingredients are simple: turkey, water, sea salt, celery powder, onion powder, spices.
  • Sam's Choice Uncured Turkey Bacon. This is the uncured turkey bacon available at most Walmart's, and like the others, has less processing and simple ingredients: turkey, water, sugar, salt, vinegar, and celery powder.

How to Make Turkey Bacon in Air Fryer, Step-by-Step:

  1. Place turkey bacon slices on the rack of your air fryer, being careful to avoid any overlap.
  2. Air fry turkey bacon at 360 degrees for 10 minutes, flipping half way through.

Recipe FAQ/ Tips & Tricks

Avoid Overlap and Overcrowding

Be sure to avoid overcrowding your air fryer with turkey bacon. Overlapping and overcrowding the turkey bacon will prevent the turkey bacon from getting as evenly crisp, and can prolong cooking times.

I use an Instant Vortex Air Fryer and can fit 5 slices at a time without overlap.

Turkey Bacon Flying Around?

Having trouble with turkey bacon flying around? Often it's just an end that flips over, and that can easily be righted when you flip the turkey bacon at the halfway point.

But if your air fryer is really powerful, you could always try putting another rack on top, or inserting toothpicks through the turkey bacon and the rack grates to keep the bacon in one spot.

Make Adjustments for Your Air Fryer

Air fryers are fantastic, but you have to understand that they're all made a little different. They have different power levels, different sizes, etc., and this can impact your total cook time (and sometimes even temperature).

For example: a large 12 quart air fryer has more space inside of it, so it's going to take longer to heat to 360 degrees compared to a 4 or 6 quart air fryer.

Know your air fryer and make adjustments as needed.

How to Serve Air Fryer Turkey Bacon:

Of course you can serve it and eat it as is! When enjoying turkey bacon for breakfast, I like to enjoy it alongside some other foods as part of a more balanced breakfast. Some of my favorite pairings include:

Of course it can be delicious in other dishes or at other meals, too. Try adding it to:

Storage & Reheating:

If you're making turkey bacon to use at a later date, or if you simply have leftovers, they can be kept in an airtight bag or container and kept refrigerated up to 3 days. Reheat in the microwave for 30 seconds or in the air fryer for a minute or two.

Other Air Fryer Recipes You'll Love:

Did you make this recipe? Give it a 5★ rating below! For more healthy recipes and tips to create your own balanced relationship with food and health, be sure to follow Nutrition to Fit on Instagram!

a slice of crisp turkey bacon being held up over a plate of eggs and berries
Print Recipe
5 from 1 vote

Easy Turkey Bacon in Air Fryer

Air fryer turkey bacon is quick, easy, and results in deliciously crisp turkey bacon every time. Bonus? It makes for quick and easy cleanup, too!
Prep Time1 min
Cook Time10 mins
Total Time11 mins
Course: Breakfast
Cuisine: American
Diet: Gluten Free
Servings: 4
Calories: 45kcal
Author: Lindsey Janeiro, RDN

Equipment

Ingredients

  • 4 slices turkey bacon

Instructions

  • Place turkey bacon slices on the rack in the air fryer, being careful to avoid any overlap or overcrowding.
  • Air fry turkey bacon at 360 degrees for 10 minutes, flipping half way through.
    crispy slices of turkey bacon in the air fryer

Notes

Nutrition information will vary based on brand of turkey bacon used.

Nutrition

Calories: 45kcal | Protein: 6g | Fat: 2g | Saturated Fat: 0.5g | Cholesterol: 20mg | Sodium: 200mg