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Ka’Chava Review (2023) - is KaChava Worth it?

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What’s Ka’Chava? In this Ka’Chava review, we're looking at the unbiased science to compare this shake to its claims. As a registered dietitian, my goal is that this science-based Ka'Chava review empowers you to decide for yourself, is Ka’Chava worth it?

chocolate smoothie next to a scoop of chocolate powder with text "are ka'chava smoothies worth it?"

Note: this article was first published July 17, 2022, but was updated in April 2023 to reflect new information from Ka'Chava regarding product safety.

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What is Ka’Chava?

Ka’Chava is a powdered high protein, high fiber shake supplement. It's described as an all-in-one, plant-based, superfood “whole body meal.” 

Ka’Chava Ingredients

Ka’Chava ingredients include several proprietary blends, consisting in excess of 85 different plant-based ingredients.

The various proprietary blends include:

  • Plant Protein Blend: organic sacha inchi protein, yellow pea protein, organic whole grain brown rice protein, organic amaranth, organic quinoa
  • Adaptogen Blend: organic maca root, organic shiitake mushroom, organic maitake mushroom, organic reishi mushroom, organic ginger, organic cordyceps mushroom
  • Antioxidant/ Super-Fruit Blend: organic coconut flower nectar, acai berry, camu camu berry, organic blueberry, organic tart cherry, organic blackberry, organic strawberry, organic maqui berry, organic raspberry
  • Omega EFA/ Fiber Blend: chia seeds, flax seeds, organic pure whole grain oat, organic acacia gum
  • Super-Greens/ Vegetable Blend: organic beetroot, chlorella, organic moringa (matcha flavor only), organic kale, organic broccoli, organic green tea (matcha flavor only), organic parsley leaf, organic celery, organic cauliflower, organic spinach, organic brussel sprouts, organic asparagus, organic green pepper, organic garlic, organic carrot, organic cucumber, organic cabbage, organic green onion, organic tomato
  • Digestive Enzyme Blend: amylase, protease, cellulase, lactase, lipase
  • Probiotics/ Prebiotic Blend: inulin, lactobacillus rhamnosus, lactobacillus acidophilus
  • Vitamin Blend: vitamin A, vitamin C, vitamin D, vitamin E, vitamin B1, vitamin B2, vitamin B6, vitamin B12
  • Mineral Blend: folate, biotin, pantothenic acid, calcium, iron, phosphorus, iodine, magnesium, zinc, selenium, copper, manganese, chromium, molybdenum, chloride, sodium, potassium
  • Other Ingredients: cocoa (chocolate only), coconut milk, soluble vegetable fiber, natural vanilla flavors, xanthan gum, lo han fruit extract, guar gum, cinnamon (chocolate only)

Let’s chat a bit more about these proprietary blends.

a scoop of chocolate supplement powder spilled everywhere with text asking about ka'chava ingredients

What are Proprietary Blends?

Proprietary blends contain undisclosed quantities and ratios of ingredients – think of it as a secret recipe.

It's absolutely understandable for a company to want to keep their trade secrets confidential. I get it!

But from the consumer side, this can make it a little tricky to know exactly what -- and how much -- we're getting.

Let’s use the ingredient maca as an example:

There are limited studies that suggest maca root may enhance mood and reduce depression symptoms in some populations. Most of those studies use 3000-3500 mg of maca.

A supplement company may see those studies and share that their maca-containing supplement promotes those same evidence-based benefits.

And while that's not inherently wrong, the concern to be aware of is how much. How much maca is in that proprietary blend, and how does that amount compare to the amounts used in studies?

For the record, maca does appear in Ka'Chava's adaptogen blend. But given that the entire adaptogen blend has a volume of 1020 mg, the product clearly doesn't contain the 3000-3500 mg used in studies showing potential benefits of consuming maca.

This is not inherently problematic - it's just something to be aware of as a consumer.

Ka’Chava Nutrition

Ka’Chava nutrition information varies slightly between their five flavors. In general, each serving contains 240 calories, 7-8 grams fat, 21-25 grams total carbohydrate, 4-7 grams fiber, 5-6 grams added sugar, and 25 grams protein.

Added Sugar

To sweeten their shakes, Ka'Chava uses uses coconut flower nectar. Similar to sweeteners like coconut sugar and agave, coconut flower nectar is considered a source of added sugar.

Some folks like to claim that these "natural" sweeteners are healthier with more micronutrients. But any micronutrients (not found in regular cane sugar) are found in such trivial amounts, it’s insignificant.

Is the use of an added sugar in Ka'Chava shakes a deal-breaker? That's up to you! As a dietitian, I advocate for balance, awareness, and doing what works for you.

At 5-6 grams per serving, Ka’Chava falls well within the 25 grams (for women) and 36 grams (for men) of daily added sugar recommended by the American Heart Association. So I'd say that yes, a Ka'Chava shake can absolutely fit into your daily routine, if it works for you.

But if you consume other sources of added sugar or have health reasons that cause you to be particularly mindful of added sugar intake, this is something to be aware of/ you may prefer finding something unsweetened or sweetened with something like stevia or monk fruit instead.

woman drinking a green ka'chava shake

What Does Ka’Chava Taste Like?

Ka’Chava shakes come in five flavors (vanilla, chocolate, chai, coconut acai, and matcha), and generally tastes how it’s supposed to! If you’re not familiar with pea protein, you may find it tastes a little more earthy than you’re used to.

One tip to improve Ka’Chava’s taste is to use a blender to help create a smoother texture.

Remember that taste is highly subjective. So even if you read every all the Ka’Chava reviews on the Internet, you’ll see everything from love to hate. Some say it's too sweet, whereas others say it's not sweet enough. Keep your personal tastes in mind when reading reviews, too.

Ka’Chava Meal Replacement Shake 

Ka’Chava is marketed as a meal replacement shake, but is it really?

At 240 calories, a Ka’Chava shake is far under the energy needs most adults require at a meal. Yes we all have unique needs, but a calorie amount this low is a red flag.

Additionally, shakes alone aren’t usually a satisfying meal for most folks since there's minimal to no chewing. And there's even data that suggests that chewing can significantly increase meal satisfaction.

To make a true meal replacement out of a Ka’Chava shake, try adding nut butter, fruit, or rolled oats. You could also try blending with dairy or soy milk or kefir instead of water for more calories and protein.

Alternatively, try eating it as a smoothie bowl and top with nut butter, seeds, coconut, cacao nibs, fruit, or granola.

Or just have it as a snack or one component of a full meal.

smoothie bowl topped with peanut butter, almonds, cacao nibs

Ka’Chava Cost

Ka’Chava costs $69.95 per bag when buying through their website. ($59.95 if you enroll in the subscribe and save program with automated monthly deliveries.)

Each bag makes 15 servings/ shakes, making it $4.66 per shake (or $3.99 with the subscribe and save option).

Shipping is $7.95, or free if you buy two bags or more.

Where to Buy Ka’Chava 

You can buy Ka’Chava on the Tribal Nutrition website, Amazon, or Walmart online.

Is Ka’Chava Safe?

Please note that this section has been updated in April 2023 to reflect new information from Ka'Chava about their product's safety.

The FDA doesn't regulate dietary supplements, so it can be difficult to determine the true safety of a supplement. 

While Ka'Chava did not use to be independently tested by third parties, I'm SO happy to report that at some point they started more rigorous testing of their products.

As a dietitian, the most important testing I look for is third party testing.

Ka'Chava Third Party Tested

Ka'Chava states that, "In addition to the ISO17025 certified in-house testing laboratory, we also use third party testing laboratories that are certified and accredited." Some of the third-party labs they work with include Eurofins, Silliker Laboratories/ Bio Merieux, Alkemist Laboratories, MQL (Micro Quality Labs), and IEH Laboratories.

Ka'Chava Ingredient Testing

In addition to third party testing their product, Ka'Chava also reports that they screen and test every single ingredient extensively before, during, and after production, all with third party labs.

The ingredient testing they perform includes: ingredient ID, pesticides, allergens, organoleptic, heavy metals, potency, toxins, purity, aflatoxins, and microbial.

Finished product testing includes: supplement fact verification, microbial, allergens, heavy metals, and organoleptic.

Personal Safety Concerns

No matter the supplement, there are some individuals who should always be aware of their potential personal safety concerns with any type of dietary supplements.

Individuals who are pregnant, breastfeeding, or have any medical conditions or take any medications should always check with their physician before starting any new diets or supplements.

Ka’Chava Side Effects

Some individuals note Ka’Chava side effects including cramping, bloating, gas, nausea, and diarrhea. These side effects could possibly be related to the added fiber and how well (or not) some folks tolerate it.

Other potential allergy-related side effects have also been reported by some.

Claimed Ka’Chava Benefits

There are many claimed Ka’Chava benefits – improved immunity, weight loss, energy, sleep, digestion, mental health claims, and lots more.

I have to be honest - I try VERY hard to be as neutral and unbiased as I can when it comes to supplement reviews. But as a dietitian, it's always a bit of a red flag and sets off some alarm bells when a supplement seems to claim any and every potential health-related benefit as their own...especially when some of the benefits contradict each other. But let’s look at the science behind the claims.

green smoothie with glass straw with text: "how do ka'chava smoothie health claims compare to science?"

Immunity Benefits?

Ka’Chava claims to help produce immune cells and ward off infections. They state that it’s “packed with” nutrients that support the body’s immune system through physical barriers (skin and gut microbiome), cellular immunity, and antibody production. These nutrients include zinc, vitamin C, vitamin D, selenium, probiotics, vitamin A, and B-complex vitamins.

While these nutrients can support immune health, Ka’Chava contains less than 100% of the daily value of the nutrients mentioned.

If you're concerned about your intake of these vitamins and minerals, a general multivitamin that meets recommended intakes may be another avenue to explore. (And if you're able to, what I really recommend is working with your healthcare team to create a supplement regimen targeted to your individual needs)

Ka’Chava & Weight Loss?

Does Ka’Chava help with weight loss? It claims to support a healthy metabolism, boost satiety, and support a healthy weight. Ka’Chava’s website says it’s, “the ideal plant-based meal if you’re looking to get (or stay) svelte, minus the hunger pangs.”

Remember that 240 calories is not a full meal. Even if weight loss is a goal, you still need to eat enough. In fact, you may find that you have more success if you eat enough that yes, keeps you in a calorie deficit, but is enough to keep you satisfied, too.

Protein & Fiber May Help Weight Management

Ka’Chava is basically a glorified protein powder with added fiber. We know that both protein and fiber can be helpful with weight loss and management. Multiple small studies and a meta-analysis of randomized controlled trials support higher protein diets leading to greater fullness and satiety during weight loss. High protein diets may help prevent weight regain after loss, too. And fiber supports metabolic and overall health, including weight management. One randomized, controlled trial found that even something as simple as focusing on 30 grams of fiber a day may support weight loss.

But the accurate weight loss claims pretty much end there.

Faulty “Evidence” Behind Their Claims

Honestly, if Ka’Chava had just left it here, I would’ve been fine with it. But instead, they try to highlight a bunch of nutrients found in the supplement (like probiotics, omega-3 fatty acids, magnesium, and vitamin D) that actually aren’t going to impact weight or fat loss.

There are two systematic reviews and meta-analyses of randomized controlled trials that show the effects of probiotics on fat mass are insignificant and probiotics are not effective for reducing weight or BMI.

Omega-3s offer some health benefits - but none regarding weight loss/ fat mass in humans. 

Then to make things even more frustrating, Ka’Chava tries to cite studies and sources to back up their claims, but most studies linked to were limited, small, inconclusive studies, or actually refuted Ka’Chava’s claims.

Case in point: the article Ka’Chava linked to with its claim that vitamin D helps weight loss actually states, “vitamin D3 supplementation during weight loss did not increase weight loss or associated factors compared with placebo.” (Which tracks - a 2019 review of RCTs concluded there is no clear evidence that vitamin D affects weight loss.)

pouring a purple/red smoothie into a cup

Energy Benefits?

These inaccurate claims and fake evidence are found in many of the claims on their website.

Like, will Ka’Chava improve your energy? I mean, sure it provides literal energy (calories) to fuel your body, but Ka’Chava is making these claims regarding other nutrients, too. (Like B-complex vitamins, iron, vitamin C, phosphorus, magnesium, and vitamin D.)

And here’s the thing: most of these nutrients aren’t going to directly translate into feeling more energized - unless you’re deficient. And even then, you probably won’t feel an immediate energy surge after drinking a Ka’Chava shake. 

Case in point: if you’re anemic, eating a high-iron food won’t help you immediately feel energized. It will, however, slowly help over time as you replete your iron stores. (And Ka’Chava being plant-based means it contains non-heme iron, which is less bioavailable compared to heme iron from animal sources.)

Vitamin D & Energy?

Not to pick on vitamin D again, but studies on vitamin D’s improvements to energy and fatigue are done in populations that are vitamin D-deficient. If you are vitamin D deficient, you need higher supplementation - not Ka’Chava. Why?

Ka’Chava contains 5 mcg of vitamin D2 (ergocalciferol). In contrast, one study found benefits from vitamin D supplementation, but they used 2,500 mcg (converted from 100,000 IU) of vitamin D3 (cholecalciferol) – five hundred times the amount found in Ka’Chava! (Also note that vitamin D3 is typically more potent and effective at raising vitamin D levels compared to vitamin D2, found in Ka’Chava).

Sleep Benefits?

Ka'Chava claims to keep you "physically and mentally energized," -- but then also says their shakes, "help you drift off to dreamland."

So...which is it? This is anecdotal, but I personally don't find myself drifting off to dreamland very easily when I'm feeling physically and mentally energized.

Digestion Benefits?

Gut health is super trendy right now, so any and every supplement is making digestion claims - including Ka’Chava.

Ka’Chava does contain some ingredients, like fiber, probiotics, and vitamin D, that may help support digestion.

Fiber is well known for its benefits to overall health, including your gut health. (Check out some of my related articles, like Does Fiber Make You Poop? and benefits listed in this High Fiber Foods Chart).

Probiotics

Probiotics can support digestion, but probiotics aren’t as simple as they seem. There are many, many different strains of probiotics (like, hundreds) and they don’t all do the same thing. In fact, some strains of probiotics may help something (i.e. IBS), whereas others will make it worse. 

And while Ka’Chava does disclose the types of probiotics in their shake (lactobacillus rhamnosus and lactobacillus acidophilus), they don’t disclose how many CFUs (colony forming units) it contains - which is the medical standard (and another red flag about the lack of expertise involved in Ka’Chava). 

Honestly, if you feel like you need a probiotic supplement, I wouldn’t turn to Ka’Chava. Instead, find out which probiotic strains are best for your unique health and concerns and talk to your doctor about an appropriate dose.

hand holding up a green smoothie

Mental Health Claims

Ka’Chava says that, “a poor diet can drive stress, anxiety, and a range of mental health issues that mess with mood and productivity,” and claims to “help boost mood, improve focus, and calm anxiety,” “restore your mindset to its peak,” and “may help improve psychological and cognitive health.”

Yes, there is some evidence that suggests healthy eating patterns may help with prevention and treatment of depression and anxiety. However, we need a lot more quality research (double-blind RCTs) to get a better understanding of this area of nutrition.

Also, as a healthcare professional, it’s imperative that clinical mental health disease isn't diluted to “mindset.” Mindset work is a valid thing - but so is clinical mental health diagnoses, and they are not the same.

Even if you are trying to create a healthier mindset, as a dietitian who has worked with clients helping them with their mindsets...yeah, the answer is not a shake.

Other Health Benefit Claims

For brevity’s sake of this Ka'Chava review, I’ll stop analyzing individual claims here. But know that Ka’Chava markets many other claimed benefits (like improving muscular health, joints, bones, heart health, reducing stress, etc.) They even claim to improve your appearance by boosting your “glow factor from within.” Um...I'm not finding any clinical trials about that glow factor…

Let’s Recap

For the record, I appreciate that Ka’Chava does state, “there’s no magic bullet” when it comes to improving your health. But that doesn’t cancel out some potential concerns:

Additional Potential Concerns:

  • Simon Malone, Ka’Chava’s creator, has no medical or nutrition background. He comes from a corporate background, left to “get into nature,” saw a business opportunity and created Ka’Chava.
  • There is no mention anywhere of any medical, health, or nutrition experts as part of the Ka’Chava team. Or that any were consulted during the creation process, reviewing the supplement, etc.
  • I’m also not seeing any mention of a board, period, let alone medical or nutrition experts on a board.

To note, I personally wouldn't say any of these things individually are inherent deal-breakers. But if a company is going to make health claims, I think it would reflect more due diligence to see some health experts involved at some level.

Also of note:

Potential Ingredient Concerns

  • They include raw forms of some ingredients, like maca, likely because that's often perceived as “healthier” by many folks. But raw maca is hard to digest raw. Most traditional cultures that use maca use a treated or cooked version, and clinical studies often use gelatinized versions.
  • Ka’Chava has added a lot of vitamins and minerals to its shake, which is pretty unnecessary for most healthy folks.

Health Claims Potential Concerns

  • Calories are way too low for this to be a viable meal replacement. And given how heavily this is marketed as such, I find this very misleading.
  • Ka’Chava’s health claims are all over the place, even with some contradicting. They’re trying to be too much to too many people.
  • Ka’Chava grabs at lots of incredibly weak or flat-out nonexistent evidence to “support” their claims.
creamy colored smoothies with text overlay "Ka'chava smoothie dietitian review"

Does Ka’Chava Work?

This is highly subjective, will depend on who you ask, and what problem they were expecting Ka’Chava to solve.

Does Ka’Chava work as a fiber-enriched protein powder? Sure, if that’s what you’re looking for. I think there may be more affordable per serving options out there, but I would say it meets this purpose.

Does it work as a meal replacement shake? No.

Does Ka’Chava work for weight loss? It depends. In theory, if you swap one meal for a 240 calorie shake, it may lead to a calorie deficit. And a calorie deficit is required for weight loss. But as a dietitian, I see many folks who are trying to eat too low calorie and “clean” end up hungry and unsatisfied by the end of the day or week. This often leads to excessive snacking and/ or binging, which often usually negatively affects weight loss efforts.

At the end of the day, it's your overall eating pattern (and overall calorie deficit) that will lead to weight loss, not any one individual food.

Ka’Chava Alternatives

The best way to find a Ka’Chava alternative is to look at what you’re specifically looking for. Do you want a plant-based protein powder? Greens powder? Fiber supplement? Are you really looking for a multi-vitamin? Probiotics?

Get specific with what you want and work with your healthcare team to create a targeted supplement plan for you.

And for the record, there are far more affordable and better quality pea protein supplements available over Ka’Chava. Fiber supplements, too. Not to mention that most folks would likely see a lot of similar benefits simply by focusing on adding more fruits and vegetables to their day, along with other basic forms of self-care.

Ka’Chava Review Final Thoughts - Is Ka’Chava Worth it?

It’s absolutely up to you to decide if Ka’Chava is worth it for you, your needs, and your budget. Will it cause harm? Not likely. for an average, healthy adult. Their nutrition stats are pretty good, and it does use pea protein (a complete plant-based protein).

And since revising this review for 2023, I do greatly appreciate that they now perform third party testing. But there are still some potential concerns that I unearthed in this Ka'Chava review.

Ultimately? There's no universal right or wrong answer here - you do what works for you!

Want More Reviews?

Check out more of my nutrition articles, including more science-based reviews on collagen peptides, butterfly pea tea, blue matcha, my Athletic Greens/ AG1 review, and my Liquid I.V. review.

Still reading this Ka'Chava review and deciding is Ka'Chava worth it? Save this article on Pinterest and come follow me on Instagram and let me know what other kind of reviews and articles you want to see!

Athletic Greens Reviews (2023): is Athletic Greens Worth it?

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Looking for Athletic Greens reviews? Wondering, "is Athletic Greens worth it?" This Athletic Greens review (or AG1 review) from a registered dietitian helps take a look at the science so you can decide for yourself if it's a fit for your needs.

Close up of two small glasses of green juice with text that says "Athletic Greens Review - is it worth it?"

This post was first published December 21, 2021, but was updated after reviewing the current product and research in 2023.

If you're like the majority of adult Americans, you might have a problem with eating your fruits and vegetables.

And truly, you're not alone. A 2019 CDC survey found that a whopping 90 percent of adult American don't consume the recommended two to four cups of vegetables per day.

So naturally, when you see and hear about greens powders, like Athletic Greens, in advertisements or all over your FYP or Instagram feed, you may be wondering if it could boost your own fruit/ vegetable/ nutrient intake.

With promises like, "the foundation of daily health," and "comprehensive nutrition and gut health support in one simple scoop," AG1 really does almost sound too good to be true. So is it?

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What is Athletic Greens?

Athletic Greens is a greens powder supplement that's a blend of dried and powdered vegetables and fruits, probiotics, digestive enzymes, vitamins, and minerals. It's sold as a powder with instructions to mix with water and drink daily.

Athletic Greens is also known as AG1 - they're one and the same product.

Athletic Greens Nutrition Facts

The nutrition facts for Athletic Greens indicate that one serving (one scoop) of AG1 contains 50 calories, 6 grams total carbohydrates, 2 grams dietary fiber, and 2 grams protein.

They also provide varying amounts of vitamins and minerals.

AG1 Vitamins

Athletic Greens says their greens powder consists of "75 vitamins, minerals, whole-food sourced superfoods, probiotics, and adaptogens in one convenient daily serving."

Here's a look at many of the vitamins and minerals added to AG1, as well as the percent of the recommended daily value (DV) of each micronutrient:

  • Vitamin A (62% DV)
  • Vitamin C (467% DV)
  • Vitamin E (553% DV)
  • Thiamin (250% DV)
  • Riboflavin (154% DV)
  • Niacin (125% DV)
  • Vitamin B6 (176% DV)
  • Folate (170% DV)
  • Vitamin B12 (917% DV)
  • Biotin (1100% DV)
  • Pantothenic acid (80% DV)
  • Calcium (9% DV)
  • Phosphorus (10% DV)
  • Magnesium (6% DV)
  • Zinc (136% DV)
  • Selenium (36% DV)
  • Copper (22% DV)
  • Manganese (17% DV)
  • Chromium (71% DV)
  • Sodium (2% DV)
  • Potassium (6% DV)

So is AG1 a multivitamin? Well, with all of those vitamins and minerals it contains, yeah, kind of!

I would note that whether or not it's the best multivitamin for you is going to be highly individual. There are some micronutrients (like magnesium, calcium, copper, chromium, selenium) that are well under the recommended daily value.

There's also other essential nutrients, like iron, that are completely absent.

Depending on what you're looking for, you can find other multivitamins that offer more micronutrients (for a fraction of the price, too).

And also, just a quick note on the topic of multivitamins - the jury is out as to how helpful a broadscale, general multivitamin actually is. There are actually some large scale, randomized trials that have shown minimal or no benefit to taking general multivitamins for the majority of the general population.

Athletic Greens Ingredients

Athletic Greens ingredients are listed under several different proprietary blend complexes:

  • Alkaline, Nutrient-Dense Raw Superfood Complex: organic spirulina, lecithin (65% phosphatides), organic apple powder, inulin (FOS prebiotics), organic wheat grass juice powder (leaf), organic alfalfa powder (leaf), organic chlorella powder, organic barley (Hordeum vulgare) leaf powder (leaf), acerola fruit juice powder extract (4:1), broccoli flower powder, papaya (Carica papaya) fruit powder, pineapple fruit concentrate (9:1), bilberry fruit extract (100:1), beet root powder, rose hip (Rosa canina) fruit powder (4:1), carrot root powder, spinach leaf powder, cocoa bean polyphenol extract, grape seed extract (120:1) (std. 95% OPC), green tea (Camellia sinensis) extract (leaf) (10:1), licorice root powder, lycium berry fruit extract (4:1), ginger rhizome powder, slippery elm (Ulmus rubra) bark powder, kelp whole plant powder.
  • Nutrient-Dense Extracts, Herbs & Antioxidants: alkaline pea protein isolate, citrus bioflavonoids extract, artichoke leaf extract (15:1), citric acid (anhydrous), rhodiola (Rhodiola rosea) root dry extract (15:1), eleuthero (Eleutherococcus senticosus) root extract (10:1), rosemark leaf extract (4:1), milk thistle seed extract (70:1), R,S alpha-lipoic acid, ashwagandha (Withania somnifera) root extract (5:1), dandelion whole plant dry concentrate (4:1), hawthorn berry extract (10:1), beta glucans, policosanol, coenzyme Q-10 (ubidecarenone), stevia (Stevia rebaundiana) leaf powder, Vitamin K2 (as menaquinone-7).
  • Digestive Enzymes & Super Mushroom Complex: Astragalus (Astragalus membranaceus) root powder extract (4:1), bromelain (dietary enzyme), burdock root powder (4:1), reishi mushroom powder, shiitake mushroom powder.
  • Dairy-Free Probiotics: lactobacillus acidophilus - UALa-01, Bifidobacterium bifidum - UABb-10
  • Other Ingredients: natural flavors

A Note on Proprietary Blends

Something to be aware of with proprietary blends is that we don't know exactly how much of each ingredient is used.

It's totally understandable that a company wants to keep their supplement formulas as their own trade secrets. I get that!

But the potential concern is that many supplement companies will market health benefits associated with specific ingredients, like spirulina or wheat grass.

You as the consumer may check the ingredients and feel good about seeing those ingredients on the label. But how much are you actually getting? Are you getting the amounts used in clinical studies that showed potential benefits? Or did the company include an insignificant amount? Like enough to include it on the label, but not enough to give any benefit?

Again - proprietary blends are part of the business, they're not inherently bad. But as a consumer, I think it's important to have an awareness and to think critically.

And just to note, since we're chatting AG1 here: with 75 ingredients in a 12 gram serving, there's likely not a clinically significant amount of any ingredient.

With that in mind, let's check out some of the health claims and purported benefits of Athletic Greens and other greens powder supplements.

A tall glass of green juice next to a small white bowl of a greens powder supplement.

Benefits of Athletic Greens

Claimed benefits of Athletic Greens are that it:

  • Boosts energy
  • Helps recovery
  • Aids digestion
  • Supports immunity
  • Promotes cognitive health

Many users of greens powders will also make general claims that they help with weight loss and detoxification.

Let's look into some of these potential benefits:

Is Athletic Greens energy boosting?

There are several ingredients in Athletic Greens that may contribute towards its energy boosting claims. It contains several B vitamins, which do help energy production at a cellular level. This doesn't necessarily mean that you'll feel a noticeable increase in energy - not unless you were deficient to begin with.

Athletic Greens also contains green tea extract and cocoa extract. These extracts technically contain caffeine, but because of the proprietary blends and unknown exact amounts, it's hard to say if they contribute any significant, or even noticeable amount of caffeine.

There is no caffeine amount listed on the nutrition label, so we can't know for certain. Making an educated guess here, I'm guessing there's a small/ insignificant amount of caffeine, but most of the "energizing" claims are likely related to the B vitamins.

Which - if that's something you need, it may be more economical to just supplement with the B vitamins you and your doctor think you need. There's no research that suggests there's anything about the greens powder itself that may contribute to energy.

Does Athletic Greens help with recovery and immune support?

Athletic Greens contains some nutrients that are helpful for recovery and immunity. For instance, vitamin C and zinc both have plenty of research establishing their immune system supportive roles.

But there are other supportive nutrients that Athletic Greens doesn't contain. Nutrients like protein for muscle recovery and vitamin D for immune support. (Note that AG1 does sell Vitamin D3+ K2 drops as an add option.)

So does Athletic Greens help promote muscle recovery and immune support? It may have some benefit, and it's likely not going to detract for most folks, but there are other foods and supplements that would be more beneficial (and more affordable, too).

Does Athletic Greens improve digestion?

Is it the greens in Athletic Greens that aids digestion? Or is it the added probiotics?

If you're noticing you have better digestion and less bloat, it could be related to the added probiotics. But there isn't a ton of probiotics in Athletic Greens. And just because some probiotics are there, doesn't mean they're helpful for everyone.

Probiotics are not one size fits all. There may be some health benefits, but there are potential side effects, too. Different probiotics can help different conditions - and some can worsen individual conditions, too.

What may be helping your digestion and bloat could be things not related to the greens powder itself. Like if you don't normally drink a lot of water first thing in the morning, hydrating with that cup of water you're mixing your greens in could be what's actually most helpful.

Basically, the greens powder itself is likely the lesser contributor to the benefits you're seeing.

Oh, and by the way - something that does help digestion? Fiber. AG1 does contain 2 grams of fiber per serving, but if gut health and fiber are concerns of yours, you're going to be better off increasing the fiber-containing foods in your diet, or even supplementing with a fiber supplement if needed.

Greens Powder Weight Loss

Will a greens powder lead to weight loss? Not really. It likely won't hinder weight loss, as most greens powders are relatively low in calories (Athletic Greens has just 50 calories a serving), but does it actually help you lose weight?

No. There is zero research that suggests any greens powder helps with weight loss. If you're losing weight taking greens powder, it's because you're in a caloric deficit. Maybe your overall eating habits have improved and you're eating less calorically dense foods. Or maybe you've swapped a higher calorie sugar and cream-laden coffee drink for Athletic Greens.

Bottom line: there's nothing magical about greens powder that will help with weight loss.

P.S. Remember how helpful fiber is for digestion? It can be helpful for weight management, too! And even with rising food costs, you're going to get more fiber bang for your buck if you spend $99 on fiber-rich foods (like seeds, whole grains, fruits, and vegetables) instead of a one month's supply of greens powder.

Athletic Greens Scientific Review

While no study explicitly mentions Athletic Greens, there are a few studies that suggest some benefits to greens powders.

One randomized, controlled trial found eight weeks of supplementing with an encapsulated fruit/ berry/ veggie powder reduced low-grade inflammation (note that the study had a small sample size of only 42 participants and it was funded by the makers of JuicePlus, the encapsulated powder used in the study).

Another very small study (only 10 participants) found slight reductions of oxidative stress when consuming high amounts (six teaspoons daily) of Greens+ (but negligible results associated with three teaspoons daily). The study was funded by Genuine Health, another maker of a greens powder.

However, another Greens+ study, this one a better quality 12 week double-blind, placebo-controlled, randomized, controlled trial of 105 participants, found no conclusive evidence that Greens+ improved vitality and energy.

Another study found a decrease in blood pressure associated with greens powder supplementation, but the study was small and not great quality (it was not a blind study and the study couldn't account for any other variables - i.e. a participant knowing they're taking a greens powder and deciding/ being influenced to also start eating more fruits and vegetables, hydrating appropriately, sleeping better, taking better care of themselves, etc.). Oh yeah, and this study's author was the founder of the greens supplement used in the study.

In a general, a scientific review shows no trials supporting Athletic Greens, and extremely limited research with greens powder supplementation, period.

But how do greens supplements stack up to whole fruits and veggies?!

There is no research here. I would love to see a trial examining how greens supplements stack up to good old fashioned fruits and veggies (and other basic cornerstones of health, like stress management, adequate sleep, hydration, movement, etc.). Most of these studies compared greens supplementation in sedentary and sometimes overweight/ obese populations to nothing - and I have a feeling you would see similar, or significantly better improvements by adding more whole fruits, vegetables, and general self care practices.

A glass water bottle full of green juice with text overlay that says "Is Athletic Greens Worth it? A dietitian's review"

Side Effects of Athletic Greens

Side effects of Athletic Greens and other greens powders may include nausea, bloating, and diarrhea. Some individuals also report allergy- and asthma-related side effects, too.

Digestive Side Effects

The most common side effect complaint is digestive issues. Concerns like nausea, diarrhea, bloating, and general upset stomach are frequently mentioned in consumer reviews. The cause? Potentially several, but very likely individually based on how your body responds to different ingredients.

Heavy Metal Contamination

The Food and Drug Administration does not regulate dietary supplements, including greens powders like Athletic Greens. One big concern for greens powders is the concern for potential heavy metal contaminants, like lead. In 2016 a ConsumerLabs.com independent study of greens and whole foods products found that four out of 13 products exceeded limits for lead. One of these four was also contaminated with arsenic and another contaminated with cadmium.

I want to note that AG1 was not one of the greens powders tested in that independent study. In fact, when it comes to greens powders, one big perk of Athletic Greens is that their products are independently third party tested by NSF International to make sure there are no unsafe levels of contaminants, including heavy metals. For my Australian friends, Athletic Greens is also made in a TGA-registered facility (TGA = Therapeutic Goods Administration, an Australian regulatory board).

Potential Medication Interactions

Greens are notoriously high in vitamin K, which is something anyone with blood clotting concerns or on blood thinner medications should be aware of (especially as Athletic Greens does not share the Vitamin K amount on the supplement nutrition facts label).

As important as vitamins and minerals are, they can still interact with certain medications. So, in general, if you're taking any medication, it's smart to check with your doctor. Especially because there are several nutrients in Athletic Greens that are well over the recommended daily value (like vitamin E and the B vitamins).

Potential Thyroid Lab Interactions

Athletic Greens is very high in biotin with one scoop providing 1,100% of the daily value. If you have thyroid disorders, biotin supplementation can cause false results with some thyroid labs.

Taking biotin supplements while getting thyroid lab work done can lead to falsely low levels of TSH and falsely high levels of T3 and T4. The American Thyroid Association recommends stopping biotin supplementation 2 days before lab work, but it's still a great idea to give your doctor a head's up.

Athletic Greens Alternatives

The best alternative to Athletic Greens is simply eating a balanced diet. A CDC analysis showed only 9% of American adults eat the recommended amount of vegetables and only 12% the recommended amount of fruits. For most adults, simply consuming more fruits and vegetables would likely lead to many of the same benefits Athletic Greens claims (for a fraction of the price).

If you're concerned about your nutrition and if you should take any supplements, I recommend discussing with your doctor and/ or dietitian. Dietary supplements should be supplemental, but they should also be personalized to your unique needs, health concerns, medications, and other considerations.

If you'd still like to take a greens powder supplement, my main piece of advice would be to look for one that is third party tested (like AG1).

Close up of a wooden spoon with a greens powder supplement on it.

Is Athletic Greens worth it?

Is Athletic Greens worth it? Well, you're the only one who can decide if it's worth it to you and how you want to spend your money.

There may be some benefits to Athletic Greens! But most benefits aren't even related to the greens powder at all, and are more related to the vitamins, minerals, and other nutrients added.

Some claims may be a bit exaggerated, or made based on cherry picked research. Like some of AG1's statements, such as it being, "a better approach to providing your body with everything it needs for optimal performance" -- no, it doesn't. Let's think critically here. Don't you think your body needs far more to operate at its peak than what you get in 12 grams of powder?

And let's be clear....Athletic Greens clearly has a large marketing budget and a marketing team that knows what it's doing. There's a reason you've seen countless influencers and content creators in many niches parrot the same talking points about AG1 (usually around the same time). They're paid to tell you that! And if there's any sort of affiliate marketing in place, that means they earn a commission when you buy using their link.

This isn't necessarily a bad thing - I use affiliate links, too! But it's just something to be aware of as a consumer.

Is it dangerous to consume a greens powder? Probably not, for most folks. But it's also likely unnecessary as a daily supplement for most. Maybe save it for those busy travel days when your diet is a little low on veggies.

Or if you feel like saving a few bucks, just hit up your produce section regularly.

Athletic Greens Reviews: TL; DR Version

Is there evidence to support the benefits of consuming greens powders? Not really.

Would you get more nutritional bang for your buck by investing that $99 a month in the produce aisle and potentially a multivitamin? Probably (yes, even with rising food costs)!

What should you do if you still want to take a daily greens powder? Prioritize buying one that is third-party tested for safety.

Oh, and please run it by your doctor and/ or dietitian to make sure it's appropriate for you personally, and not going to interfere with any medications or medical conditions.

Want More Wellness & Nutrition Articles?

Check out some of these trending nutrition & health articles:

Is Athletic Greens worth it? If you're still reading this Athletic Greens reviews and AG1 review, save it to Pinterest to reference later, and come follow me on Instagram and let me know what I should review next!

Creative Salad Toppings for Satisfying Salads

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Need some salad toppings inspiration? Look no further! If you've ever found yourself in a salad rut and in need of some new salad topping ideas, save this article! These creative salad toppers can help make your salads not just healthy and balanced, but more satisfying and delicious, too!

a wooden bowl of brightly colored salad

Not to be a walking cliché, but as a registered dietitian, I love a good salad. But it has to be good - no sad rabbit food salads here!

And maybe you are all about the greens, but for me? The toppings are what makes a salad interesting.

First of all, the right salad toppings are absolutely what makes a salad an actual meal. Greens are great, but adding in some protein, healthy fat, and high-fiber carbs is essential for a salad that fills me up and keeps me energized.

But on top of that more practical piece, toppings are what can make a salad so interesting and fun. (And I'd argue that truly enjoying your food is a huge component of healthy, satisfying meals.)

I definitely encourage you to think about what it is you want in a salad. Do you like different textures, like chewy dried fruit, juicy grape tomatoes, creamy feta cheese, or crunchy candied nuts? Maybe you like different temperatures, like cool greens and warm, freshly grilled chicken. Or maybe you like different flavors, like salty olives, sweet fruit, or savory dressings.

All these different components can help add interest and satisfaction to a salad.

What to Put in a Salad

Before we get to all these salad topping ideas, let's start with the basics - what to put in a salad.

While there are no hard and fast rules (do what works for you!), try this general salad meal template if you're looking for a place to start:

  • Salad base: 2-3 cups of leafy greens (note that you can get creative with your salad base, too - experiment with different types of lettuces and leafy greens, mix different greens, and add ingredients like broccoli slaw, shredded cabbage or coleslaw veggies, and shredded brussels sprouts).
  • Protein: 4-6 ounces (aim for at least 20-30 grams protein in a meal)
  • Vegetables & Fruits: 2-3 types, totaling at least ½-1 cup
  • Healthy Fats: 2 tablespoons to ¼ cup
  • Carbs: ¼-1/2 cup
  • Dressing: 2 tablespoons
  • Satisfaction Boosters: this is optional & varies, but check out the section below for ideas on how to get more satisfaction out of your salad.

Salad Toppings

Protein

If you want to turn a salad into a meal, one essential salad topping is protein. Protein helps keep you fuller longer and is associated with many other benefits, like reduced cravings and late night eating, decreased blood pressure and LDL (bad) cholesterol and triglycerides, and can support weight management. Check out my more detailed post of Proteins for Salads, but to get you started, some protein salad toppings include:

  • Chicken
  • Chicken sausage
  • Cottage cheese
  • Deli meat
  • Edamame
  • Eggs
  • Ground meat, like beef, turkey, chicken
  • Ham
  • Salmon
  • Shrimp
  • Steak
  • Tempeh
  • Tofu
  • Tuna
salad ingredients in a bowl

Vegetables

Adding vegetables to your salad is a great way to add more volume, more textures, more tastes and flavors, and can increase the fiber and variety of vitamins and minerals you're consuming, too. Some ideas include:

  • Asparagus
  • Beets
  • Bell pepper
  • Broccoli
  • Brussels sprouts
  • Butternut squash
  • Cabbage
  • Carrots
  • Cauliflower
  • Celery
  • Cucumber
  • Hearts of palm
  • Onion
  • Radish
  • Sugar snap or snow peas
  • Summer squash
  • Tomato
  • Zucchini

Fruits

If you like a little sweetness in your salad, fruits are a fantastic addition! Fresh fruit adds a juicy sweetness, whereas as dried fruit adds a nice chewy texture and freeze-dried adds a crunch. And fruit is another great way to add more fiber, vitamins, and minerals to your salad meal. Try fruit salad toppings like:

  • Apples
  • Apricots
  • Blueberries
  • Cherries
  • Dried cranberries
  • Grapes
  • Mandarin oranges
  • Mango
  • Pear
  • Pomegranate arils
  • Raspberries
  • Strawberries
peaches and pecans on a salad

Healthy Fats

Long gone are the days of fearing fat (or any food for that matter - all foods can fit any balanced diet!). Fat is an essential nutrient, needed for functions like for aiding absorption of fat-soluble vitamins (A, D, E, K), supporting cell function, and are critical for your hormonal health, too. Try adding healthy fats to your salad with toppings like:

  • Almonds
  • Avocado
  • Bleu cheese
  • Burrata
  • Cashews
  • Cheddar cheese
  • Feta cheese
  • Fresh mozzarella
  • Guacamole
  • Olives
  • Pistachios
  • Pumpkin seeds
  • Sunflower seeds
  • Walnuts

Carbs

Carbohydrates don't need to be feared! If you find yourself struggling to be satisfied from eating a salad for a meal, or you find yourself hungry again soon after eating a salad, play around with adding carbohydrates, such as:

  • Black beans
  • Chickpeas
  • Crunchy chickpeas
  • cooked pasta
  • Croutons
  • Fruit
  • Granola
  • Pita chips
  • Potatoes
  • Quinoa
  • Rice
  • Sweet potatoes
  • Tortilla chips

Dressing

If you recall diet trends like the 90s fat-free fad, or the advice to dip the prongs of your fork into the dressing to use less of it, there's something I need you to know:

Salad dressing is nothing to fear.

If you enjoy salad dressing, you can absolutely use it in a way that works for you and your health goals.

For example, it's fine to prefer lower sugar salad dressings, like if you're trying to stay within the American Heart Association's <25 grams daily added sugar recommendation (<36 grams for men).

Use your nutrition knowledge, the nutrition label, and your personal preferences to decide what works for you.

There are SO many options, but some of my personal favorite dressings include:

people eating salads

Satisfaction Boosters

Satisfaction boosters are what I like to call all the little things that can elevate the enjoyment of your eating experience. It may be simple ingredients that add a ton of flavor, like citrus zest or juice or fresh herbs. Or it could be playing around with the preparation of different ingredients - like fresh chickpeas versus crunchy, roasted chickpeas.

Get curious and play around with what brings you the most enjoyment and satisfaction from a meal. Some ideas include:

  • Crunchy chickpeas
  • Fresh fruit
  • Dried fruit
  • Cheese crisps
  • Roasted vegetables instead of raw
  • Different cuts of food, like grated carrots instead of chopped
  • Candied nuts
  • Roasted nuts
  • The juice from a lime or lemon wedge
  • Citrus zest
  • Fresh herbs
  • Dried herbs
  • Vinegars
  • Different oils (i.e. sesame oil)
  • Hot grilled chicken instead of cold
  • Freshly cracked pepper
  • Flaky sea salt
  • Everything but the bagel seasoning
  • Lemon pepper seasoning
  • Pickles
  • Pickled onions or other vegetables
  • Instead of eating a quesadilla on the side, try using a pizza cutter to cut it into small cubes to make quesadilla croutons
  • Adding a drizzle of honey, or hot honey
  • Try a drizzle of balsamic glaze
  • Instead of salad dressings, try getting creative with different dips and other satisfaction boosters (I love mixing romesco dip and balsamic glaze, or guacamole and lime juice).

Delicious Salad Recipes

Need some salad inspiration? Then try these recipes (some you'll need to add a protein to turn it into a full meal):

What are Your Favorite Salad Toppings?

I hope you found this helpful! I would love to know your favorite salad toppings or combination of salad toppings that make your dream salad! Share in the comments below for inspiration.

a wooden bowl of brightly colored salad
Print Recipe
5 from 4 votes

Salad Toppings

DIY your salads by learning what to put in a salad with this extensive list of salad toppings.
Prep Time5 mins
Total Time5 mins
Course: Salad
Cuisine: American
Servings: 1
Author: Lindsey Janeiro, RDN

Ingredients

Salad Base (2-3 cups)

  • leafy greens (any)
  • shredded cabbage or coleslaw
  • broccoli slaw
  • shredded brussels sprouts

Protein (4-6 oz or 20-30 grams total)

  • Chicken
  • Chicken sausage
  • Cottage cheese
  • Deli turkey
  • Edamame
  • Eggs
  • Ground beef
  • Ground turkey
  • Ham
  • Salmon
  • Shrimp
  • Steak
  • Tofu
  • Tuna

Vegetables (2-3 types, at least ½-1 cup total)

  • Asparagus
  • Beets
  • Bell pepper
  • Broccoli
  • Brussels sprouts
  • Butternut squash
  • Carrots
  • Cauliflower
  • Celery
  • Cucumber
  • Hearts of palm
  • Onion
  • Radish
  • Sugar snap or snow peas
  • Summer squash
  • Tomato
  • Zucchini

Fruit (can be part of the 2-3 vegetable toppings, or can be used as a carb)

  • Apple
  • Apricots
  • Blueberries
  • Cherries
  • Dried cranberries
  • Mandarin oranges
  • Mango
  • Pear
  • Pomegranate arils
  • Raspberries
  • Strawberries

Healthy Fats (2 tablespoons to ¼ cup)

  • Almonds
  • Avocado
  • Bleu cheese
  • Burrata
  • Cashews
  • Cheddar cheese
  • Feta cheese
  • Fresh mozzarella
  • Guacamole
  • Olives
  • Pistachios
  • Pumpkin seeds
  • Sunflower seeds
  • Walnuts

Carbohydrates (¼ - ½ cup)

  • Black beans
  • Chickpeas
  • Cooked pasta
  • Croutons
  • Fruit
  • Granola
  • Pita chips
  • Potatoes
  • Quinoa
  • Rice
  • Sweet potatoes
  • Tortilla chips

Dressing (2 tablespoons)

Satisfaction Boosters (anything that adds to the enjoyment of a meal, like varying tastes, textures, temperatures, etc.)

  • Crunchy chickpeas instead of fresh
  • Chewy dried cherries instead of fresh
  • Cheese crisps instead of shredded cheese
  • Candied nuts instead of dry roasted
  • Herbs
  • Citrus juice
  • Vinegars
  • Seasoning blends (i.e. everything but the bagel seasoning, freshly cracked black pepper)
  • Hot grilled chicken instead of cold
  • Pickled vegetables or pickles
  • Roasted veggies instead of raw
  • Grated or finely chopped vegetables instead of slicing or dicing
  • Balsamic glaze
  • Romesco dip, other dips

Instructions

  • Mix and match from the salad topping categories to create your dream satisfying, nourishing, balanced salad meal.

Did you found this article on Salad Toppings and what to put in a salad helpful? Don't forget to save it on Pinterest and share it on Facebook!

This article was originally published on July 10, 2022 but was updated and re-published on March 4, 2023.

Blue Matcha (Is it Really Matcha?)

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Blue matcha is a beautiful, trendy drink taking the wellness world by storm. But what is it? Is it really matcha? Why does blue matcha look so different from green matcha? Are there any health benefits? I'm a registered dietitian, and we're going to take a look at what the evidence has to say.

hands with blue nails holding a glass cup of blue tea with text overlay that says, "Blue Matcha (is it even really matcha!?)"

What is Blue Matcha?

Blue matcha is a tea that's made from dried and ground blue butterfly pea flowers. And while it shares a name with green matcha, they're actually nothing alike!

How Does Butterfly Pea Tea Compare to Green Matcha?

The biggest difference between blue matcha and green matcha is that they're not even made from the same plant. Blue matcha is made entirely from the butterfly pea flower plant, whereas green matcha is made from dried and ground tea leaves from the Camellia sinensis plant.

Green matcha has a vibrant green hue, a strong earthy flavor, has incredibly high amounts of antioxidants, is anti-inflammatory, and contains caffeine.

Blue matcha is (obviously) blue in color and has a more subdued flavor. Research suggests it contains some antioxidants and is anti-inflammatory. It is also not a stimulant, as it has zero caffeine.

Check out our article on Butterfly Pea Tea for a very comprehensive look into its research-backed benefits!

two glasses of creamy blue matcha lattes with text overlay, "health benefits of blue matcha"

Blue Matcha Benefits

Like many social media health trends and supplement fads (ahem, greens powders and detox waters), the benefits tend to be a bit over-dramatized. And the same goes for blue matcha. There's just not enough evidence to back up the claims that some influencers have made.

Even its nickname is a bit of a misnomer, as this blue butterfly pea flower tea is completely unrelated to matcha and all the health benefits of authentic green matcha.

But that said, the anthocyanins and phytochemicals from butterfly pea flower extracts may help promote various benefits, such as:

  • Antioxidants
  • Anti-inflammatory
  • Antimicrobial properties

For a deeper dive into the research and benefits of blue matcha, check out our article on butterfly pea tea!

How Do You Use Butterfly Pea Powder

Butterfly pea powder can be used in many ways! Traditionally, it was actually grown to naturally color food lovely blue shades. And you can still use it that same way, adding dried, ground butterfly pea flower powder to dishes like smoothies, overnight oats, and chia pudding to create pretty blue foods.

It can also be brewed with hot water to create a tea. You can also make an Instagram-worth blue latte, too! Check out the Blue Matcha Latte recipe on our sister site, Healthyish Eats!

a bowl of finely ground butterfly pea flower, or blue matcha, with text "blue matcha: what it is and how to use it"

Blue Matcha - Final Thoughts

So, blue matcha isn't really matcha at all, but in fact is derived from butterfly pea flowers. Early research suggests it may contain some antioxidant and anti-inflammatory benefits, but it truly pales in comparison to the long-established, heavily evidenced benefits of authentic matcha.

That said - blue matcha can be quite beautiful! And there's currently no evidence to suggest any harm. So if you're into beautiful blue-hued drinks and eats, go ahead and enjoy that pretty blue matcha latte.

21 High Protein Salad Ideas

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Need some high protein salad ideas? As a registered dietitian, adding protein to a salad is one of my top suggestions to make a salad a more filling meal. Check out this list of 21 easy salad protein ideas you can add to any salad.

a salad with chicken, bacon, and hard boiled egg with text that reads, "21 high protein salad ideas"

Salad Protein Benefits

Prioritizing protein in your salads is smart. One of three macronutrients (along with fat and carbohydrates), protein has a variety of benefits, including:

21 High Protein Salad Ideas:

Try mixing and matching these salad protein ideas to create the most satisfying high protein salads!

1. Chicken

Chicken can be enjoyed on a salad in many ways: grilled, pulled, roasted, barbecued, baked, in the air fryer, or even a scoop of a chicken salad or dip (like my healthy buffalo chicken dip). For busy weeknights, you can even grab a rotisserie chicken, or try the following salad recipes for inspiration: Southwest Chicken Avocado Salad, Honey Mustard Chicken Salad.

Chicken Nutrition: A 3.5-ounce (100-gram) serving of cooked chicken breast provides 165 calories, 31 grams of protein, and 3.6 grams of fat.

2. Steak or Beef

Red meat can sometimes get a bad reputation, but it’s actually a nutrient-dense protein! It's an excellent source of niacin, vitamin B6, vitamin B12, phosphorus, zinc, and iron, with a 100-gram serving providing over 25% of the recommended daily intake for these nutrients. You can top a salad with a lean cut of steak (try my cast iron sirloin steak), or even with ground beef, like taco-seasoned beef for a taco salad.

Beef Nutrition: A 3.5-ounce (100-gram) serving of cooked top loin, lean beef provides 155 calories, 23 grams of protein, and 6.4 grams of fat.

3. Turkey

Turkey is another versatile protein with options like deli turkey or ground turkey. Try repurposing leftovers like turkey meatballs or even Thanksgiving turkey (or this more everyday weeknight-friendly air fryer turkey breast).

Turkey Nutrition: A 3.5-ounce (100-gram) serving of 93% lean ground turkey provides 220 calories, 27 grams of protein, and 11.6 grams of fat.

4. Chicken Sausage

While not a traditional choice, chicken sausage is a delicious addition to a salad. It's usually higher in protein and lower in fat and calories that traditional pork sausage. Plus there are so many chicken sausage varieties and flavors now! Amp up the flavor by air frying, roasting, or searing chicken sausage slices first. You can also try a sheet pan dish (like my reader-favorite autumn chicken sausage sheet pan dinner) and serving it over a bed of leafy greens.

Chicken Sausage Nutrition: Nutrition will vary depending on the brand and flavor used, but one link of Aidell’s Chicken & Apple Smoked Sausage provides 180 calories, 13 grams of protein, and 12 grams of fat.

5. Tofu

Tofu is a fantastic plant-based protein source. If you’re new to tofu, it’s great at absorbing whatever flavors you cook with it, and can also be transformed into a deliciously crispy dish by roasting, pan frying, or air frying.

Tofu Nutrition: A 100-gram serving of extra firm tofu provides 98 calories, 10 grams of protein, and 5.2 grams of fat.

a bowl of leafy greens, vegetables, quinoa, seared salmon, red chili slices, and sesame seeds

6. Hard Boiled Eggs

Hard boiled eggs are super convenient for salads. They can easily be meal prepped (I love using the Instant Pot to make hard boiled eggs!), or can even be bought at grocery and convenience stores. And if you're confused if eggs are healthy, well - good news! They are - and not just the egg whites. Egg yolks also provide a little protein, but also contain a tremendous amount of nutrients, like fat-soluble vitamins and essential compounds like choline.

Egg Nutrition: One large egg provides 74 calories, 6 grams of protein, and 5 grams of fat.

7. Deli Meat

Channel a classic chef’s salad or deli cobb salad by adding deli meat to your salad. Deli meat comes in a variety of meats, like turkey, chicken, ham, and roast beef, and most are fairly lean protein options. You can also add more flavor by choosing options like peppery roast beef or buffalo deli chicken.

Concerned about nitrates/ nitrites or the high sodium content of deli meat? Here are a couple suggestions:

  • Choose a deli meat option with minimal ingredients - Trader Joe’s makes a delicious oven roasted deli turkey where the only ingredients are turkey and salt.
  • Select lower sodium varieties.

And of course, talk to your doctor if you have concerns if something like deli meat is a fit for your personal health history, medications, etc.

Deli Meat Nutrition: Nutrition will vary based on the type of meat, but a 100-gram serving of deli turkey breast provides 112 calories, 13.5 grams of protein, and 3 grams of fat.

8. Crab Meat

Crab meat and imitation crab meat alike both provide protein, but authentic crab meat contains more. Imitation crab meat is significantly more affordable, though, so if that’s your preference, that’s fine, too - remember, part of finding nutrition to fit your life and health includes your budget! You can use fresh crab, canned crab, crab cakes, or make a crab salad.

Crab Meat Nutrition: A 100-grab of steamed, hard-shell crab provides 82 calories, 18 grams of protein, and 0.7 grams of fat.

Imitation Crab Meat Nutrition: a 100-gram serving provides 95 calories, 8 grams of protein, and 0.5 grams of fat.

9. Salmon

Salmon is a fantastic seafood option, packed with protein, as well as the heart healthy essential omega-3 fatty acids. Fresh and frozen salmon go great on a salad (like with my grilled orange herb salmon or foolproof instant pot salmon), or for an even more affordable option, try canned salmon - as is or use in my easy salmon patties.

Salmon Nutrition: A 3.5-ounce (100-gram) serving provides 156 calories, 27 grams of protein, and 5.6 grams of fat.

10. Shrimp

Shrimp is another popular seafood that makes an excellent protein for salads. It’s full of lean protein and a variety of micronutrients (like selenium, iron, vitamin B12). And again, you can use any kind of shrimp that fits your budget, needs, and preferences - fresh, frozen, canned, or already cooked from the store (super convenient for busy days!)

Shrimp Nutrition: 3.5-ounces (100-grams) of cooked shrimp provides 99 calories, 24 grams of protein, and 0.3 grams of fat.

11. Tempeh

Tempeh is another plant-based protein option. With Indonesian roots, it's typically made from fermented soybeans, although it can be made from other beans and whole grains, too. It’s chewy, firmer than tofu, and bears a nutty flavor. It can be prepared in lots of ways, like grilling, frying, pan-frying, air-frying, sauteing, or baking. Don’t forget to toss it in a marinade before you cook it to add more flavor and fun!

Tempeh Nutrition: A 3.5-ounce serving (100-grams) provides 195 calories, 20 grams of protein, and 11.4 grams of fat.

12. Beans

Beans are an incredibly versatile plant-based protein. Unlike tofu and tempeh, most beans and legumes are not complete proteins. Which is fine, just pair them with other foods throughout your meal/ day to ensure you’re consuming all essential amino acids. Try pairing beans with rice, breads, or crackers to create a complete protein. Beans are also a great source of carbohydrates and fiber, a resourceful food that does a lot for us nutritionally! Try my vegan bean burgers or roasted chickpeas for fun salad additions!

Bean Nutrition: 100-grams of cooked black beans (a little more than half a cup) provides 132 calories, 9 grams of protein and  0.5 grams of fat.

13. Lentils

Lentils are another plant-based protein packed with lots of nutrition. Similar to beans, they’re not a complete protein (again - not a dealbreaker, just something to be aware of!). They also pack in a lot of fiber and can help promote heart health, improved cholesterol, digestive health, and weight management. If you need a little salad inspo, try my Greek lentil salad (it's SO good!).

Lentil Nutrition: 100-grams of cooked lentils (a little more than half a cup) provides 116 calories, 9 grams of protein, and 0.4 grams of fat.

A small white plate with teal dots topped with cucumber chickpea salad with a fork with a bite of salad on it to the side.

14. Chickpeas

Chickpeas, or garbanzo beans, are a type of bean or legume, but I personally love them so much they get their own highlight. One reason I love them is because chickpeas are so versatile. You can air fry, roast, or pan-fry them to make them crispy and delicious, toss them in salads like my cucumber chickpea salad, marinate them, or transform them into dips (like this pizza dip). Or turn them into sweet healthy buckeyes for a treat alongside your salad.

Chickpea Nutrition: 100 grams of cooked chickpeas (a little over a half cup) provides 164 calories, 9 grams of protein, and 2.6 grams of fat. 

15. Edamame

Edamame, or soy beans, are similar in texture to many beans, but being soy-based like tofu and tempeh, they’re a complete protein. They make a delicious, and colorful, addition to salads that provide fiber, protein, and vitamins and minerals. You can find them fresh in some stores (like Trader Joe's) or find them both shelled and unshelled in the freezer section.

Edamame Nutrition: A 100-gram serving (a little over a half cup) provides 121 calories, 12 grams of protein, and 5.2 grams of fat.

16. Cheese

Cheese is a source of fat, but it also provides protein, too. As a dietitian, I don’t recommend cheese as a main protein source of a meal, but it can absolutely contribute to the overall protein content of a meal. Try add something super fun like my popular air fryer mozzarella sticks alongside your salad!

Cheese Nutrition: the nutrition will vary based on the type of cheese, but one slice (17 grams) of cheddar cheese provides 70 calories, 4 grams of protein, and 5.9 grams of fat.

a platter of raw protein foods: salmon, eggs, beef, chicken, milk, cheese, shrimp

17. Nuts & Seeds

Nuts and seeds are also primarily a fat source, but can provide a little protein, too. They can bring more satisfaction to a salad, and there are a lot of ways you can use them:

  • Walnuts in a waldorf salad
  • Pecans in a harvest salad with chopped apples and white cheddar
  • Pumpkin seeds in a kale salad with dried cranberries
  • Peanuts in a Thai-inspired salad
  • Almonds in a salad with fresh berries and goat cheese
  • Sunflower seeds in a house salad
  • Hemp hearts sprinkled on a Caesar salad
  • Pistachios in a baby arugula salad

Nutrition information will vary based on the nut or seed, but two tablespoons of dry roasted almonds provides 113 calories, 3.4 grams of protein, and 9.8 grams of fat.

18. Whole Grains

Whole grains are a carbohydrate (yes, your salad needs carbs, too!), but they contain some protein, too! Check out the protein content of several whole grains:

  • Whole wheat (i.e. turn a slice of whole wheat bread into whole wheat croutons, or use whole wheat pasta noodles): 1 slice of whole wheat bread provides 82 calories, 4 grams of protein, and 1 gram of fat.
  • Teff: ½ cup of cooked teff provides 128 calories, 5 grams of protein, and 0.8 grams of fat.
  • Kamut:½ cup of cooked kamut provides 114 calories, 5 grams of protein, 0.7 grams of fat
  • Quinoa: ½ cup of cooked quinoa provides 111 calories, 4 grams of protein, and 1.8 grams of fat.
  • Brown rice: ½ cup of cooked long grain brown rice provides 124 calories, 3 grams of protein, and 1 gram of fat.

None of these whole grains provide a significant amount of protein on their own, but I think it’s important to recognize the minor ways that protein can add up from ingredients like whole grains, nuts, seeds, and cheeses.

A salmon patty on a massaged kale salad with lemons on the side.

19. Burger Patties

A burger can make a fun salad addition! Or truly, any kind of “patty” type food. Think along the lines of beef burgers, turkey burgers, shrimp burgers, salmon patties, crab cakes, etc. These can be a really convenient option, too, with some stores selling frozen shrimp burgers, turkey burgers, beef burgers, and even high protein veggie burgers!

Remember that convenience is not synonymous for “bad” and if something like a convenient frozen turkey burgers helps bring some balance to your salad, that’s A-okay in my book!

20. Chickpea Pasta

If you’re a fan of pasta salads or love adding some noodles to your salad, I 10/10 recommend trying chickpea pasta (or other legume-based pastas). For most brands, the only ingredient is chickpeas. Some brands, like Banza, contain chickpeas, pea starch, tapioca, and xanthan gum.

Nutrition information may vary on the brand, but a 2 ounce (56 gram) dry serving of Banza chickpea pasta provides 190 calories, 11 grams of protein, and 3 grams of fat.

21. Leftovers

Repurposing leftovers over a salad can be a great way to reduce food waste, create more balanced meals with less effort, and change up your leftovers slightly, if you don’t like to eat the same thing all the time.

Some of my personal favorites to put on a salad: healthy chicken cordon bleu, taco stuffed peppers, Korean-inspired ground turkey, healthy buffalo chicken dip, and barbecue chicken and zucchini skewers.

Pair a Salad with Protein on the Side

Hopefully you can see by now that there are many proteins for salads. But if you’re still not feeling it, know, too, that you can always pair your salad with a protein on the side. Some of my favorite ideas include:

a salad with chicken, black beans, bacon, cheese, avocado, cucumber, and tomato

Salad Recipe Inspiration

TL;DR: Add Some Protein to Your Salad!

There are countless options, even vegetarian ones, that give you plenty of salad protein inspiration. Prioritizing proteins for salads will help turn your salad into a more well-balanced meal that will actually keep you nourished and satisfied.

Note: All nutrition information came from the USDA’s FoodData Central.

Article was first published 2/20/22 and was modified and republished 1/29/23.

Butterfly Pea Tea: The Benefits of Blue Tea

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You've seen this vibrant blue tea all over social media, but what is butterfly pea tea? And do butterfly pea flowers help with weight loss or have any other benefits? Side effects? I'm a registered dietitian and I'm going to see what the science says about butterfly pea flower tea, so you can decide for yourself if you want to include it in your diet.

pouring a glass mug of pale blue tea with text, "butterfly pea tea: the benefits of blue tea"
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What is Butterfly Pea Tea

Butterfly pea tea is an herbal tea made from dried, ground butterfly pea flowers. These flowers of the Clitoria ternatea plant(native to Asia) were traditionally grown for use as a natural dye. They're often still used to color foods, drinks, cosmetics, and textiles.

As an herbal tea, butterfly pea flowers have long been used in Ayurvedic medicine as a memory enhancer, antistressor, antidepressant and sedative agent.

And due to their beautiful hues, they've recently picked up popularity on social media.

The good news is that with this renewed interest in butterfly pea flowers, they've become the subject of some emerging studies, too.

Butterfly Flower Nutrients

Like most herbal teas, brewed butterfly pea tea (unsweetened) doesn't contain any protein, fat, carbohydrates, or calories. But macros aren't the only nutrients that matter!

Research is suggesting that the Clitoria ternatea plant is rich in antioxidants, like kaemphferol, p-coumaric acid, and delphinidin-3,5-glucoside.

Butterfly pea flowers also seem to be a good source of anthocyanins like ternatins. These ternatins not only give the flowers their beautiful, blue color, but some in vitro studies suggest that they also may be anti-inflammatory and inhibit the growth of cancer cells.

a steaming glass mug of steeping blue tea with text, "the benefits of butterfly pea flower tea"

Potential Butterfly Pea Tea Benefits

Before diving into potential benefits, let's be clear that most of these benefits are indirect. Specific butterfly pea flower research is limited -- in both quantity and quality. So the majority of benefits are associated with properties of C. ternatea plants, like the ternatins and antioxidants, or inferred from limited test tube or animal studies.

Knowing more research is necessary, let's check out some of these potential benefits:

Prevention of Age-Related Diseases

One study suggests that the antioxidants in butterfly pea flower extract may help protect against glycation and oxidative damage. This can help play a preventative role against age-related diseases (including diabetes) and their complications, including DNA oxidative damage.

Cancer-Fighting Antioxidants

We know that butterfly tea flower extracts can be a good source of antioxidants, like kaemphferol, p-coumaric acid, and delphinidin-3,5-glucoside. But there are some studies suggesting these antioxidants may fight or inhibit the growth of cancer cells.

Kaemphferol is an antioxidant that an in vitro study showed may kill cancer cells.

Delphinidin-3,5-glucoside is another antioxidant that showed it may specifically kill colorectal cancer cells.

Remember: these are not high quality studies and we need more research.

Improved Skin and Hair Health

a lady in blue overalls holding a blue latte with text, "does butterfly pea tea help beautify skin and hair?"

The beauty industry has latched on to butterfly pea flowers, touting beneficial effects for hair and skin health. And there may be a little merit in what they have to say.

Just as antioxidants can be powerful for our overall health (including the cancer-fighting properties mentioned above), they can also play a role in both hair health and dermatology.

Additionally, a couple of studies have shown that butterfly pea extract may increase skin hydration and promote hair growth.

One study even showed that C. ternatea leaf extract showed significant hyaluronidase inhibitory effects, which may make it potentially useful for wound management.

Again, we need more research, period, but particularly higher quality research to show just how butterfly pea flower extracts can be useful in skin and hair care.

Better Blood Sugar Control

There are some interesting, small studies indicating that butterfly pea flower may possibly reduce blood sugar and insulin levels, reducing the risk of diabetes. One rat study found that butterfly pea flower extract reduced blood sugar levels in rats with diabetes compared to the control group.

Another study showed that the high antioxidants found in butterfly pea flowers may protect against cell damage and other diabetes-related complications.

None of these are high quality studies, though. We need more research to see if butterfly pea flower extracts are helpful for blood sugar management.

Blue Tea for Weight Loss?

dried butterfly pea flowers with text, "do butterfly pea flowers help you lose weight?"

Will this pretty blue tea help you lose weight? Let's check some studies and the science.

Slowed Fat Cell Formation

Some older studies (most done in test tubes and mice) found that the ternatins found in butterfly pea tea may slow fat cell formation.

Decreased Post-Meal Blood Triglyceride Levels

High-fat meals can lead to postprandial lipemia, or an increase in circulating triglycerides after the meal. This effect tends to be greater in those with obesity or overweight.

One study found that C. ternatea extract decreased these post-meal higher circulating triglycerides and free fatty acids. They also noted improved plasma antioxidant status and glutathione peroxidase activity in overweight and obese study participants.

Hydration and Weight Loss

One reason some folks may anecdotally report weight loss with butterfly pea tea may actually simply be because it's helping them stay hydrated.

Butterfly pea tea is an herbal tea, brewed with water. And science has proven that water can bring some potential weight loss benefits:

  • Metabolism may increase after drinking water. Two studies showed a slight energy expenditure increase within one hour of drinking 500 ml of water. One study showed a 24% metabolic rate increase and another study showed a 30% increase. (The latter they determined to equate to about 24 calories expended per 500 ml consumed).
  • Multiple studies link drinking water before meals to weight loss, even when compared to just a calorie deficit alone without water before meals.
  • Some studies demonstrate that people who are losing weight who drink a lot of water have more weight loss, fat loss, and appetite suppression than those pursuing weight loss who don't drink as much water.

Bottom line? While drinking blue tea may not hinder your weight loss efforts, there's not enough evidence to say that butterfly pea flower extracts help, either.

Ultimately an energy deficit is what's needed for weight loss - with or without butterfly pea tea or any other supplements, like greens powders.

Butterfly Pea Side Effects

vibrant blue tea with blue butterfly pea flowers with text, "side effects from butterfly pea flower tea"

Generally, butterfly pea is considered safe (in moderation).

Some folks anecdotally report side effects like nausea, upset stomach, stomach pains, and diarrhea after consumption. But unfortunately, just as we have limited research show the benefits of consuming butterfly pea flowers, we're limited in our research showing side effects, too.

As with any dietary change or supplement, please consult with your doctor before starting anything new (including butterfly pea tea). Especially if you have any underlying health conditions or take any medications.

Color Changing Tea

Why does butterfly pea tea change color?

If you're unfamiliar, blue tea can change to show more purple and pink hues. But why?

Well, the anthocyanins (ternatins) in the butterfly pea flowers create the vivid blue. When you add something acidic, like lemon or lime juice, the pH changes, and that vivid blue transforms into a deep purple color.

And while this is fun to see (and a cool pH science lesson!), it has another perk. Adding citrus juices adds more flavor to the tea (which has a fairly subdued, slightly earthy, benign flavor).

a glass of blue tea and a glass of purple tea with text, "why is butterfly pea flower tea color-changing?"
You've seen this vibrant blue tea all over social media, but what is butterfly pea tea? Why does it change color? And do butterfly pea flowers help with weight loss or have any other benefits? Side effects? I'm a registered dietitian and I'm going to see what the science says about butterfly pea flower tea, so you can decide for yourself if you want to include it in your diet.

How Do You Use Butterfly Pea Flowers?

Most folks typically consume butterfly pea flower as an herbal tea. To make butterfly tea, add 1 to 2 teaspoons of dried, ground butterfly pea flowers to 1 cup of hot water and stir until dissolved. Check and follow the instructions on your package -- 1 teaspoon should do it, but if it's a weaker powder or mixed with something else, you may need 2 teaspoons.

Alternatively, you can steep dried, whole butterfly pea flowers (about 1 teaspoon) in 1 cup of hot water for 10-15 minutes. Then strain the flowers out and enjoy.

You can drink butterfly tea hot or iced. You can also add additional flavorings, like lemon, vanilla, ginger, or cinnamon, and sweeten to your personal preference, too.

Additionally, you may find butterfly pea flower in various cosmetics and toiletries, due to their possible skin and hair health benefits, too.

Butterfly Pea Tea Final Thoughts

Final thoughts on butterfly pea tea? Emerging research shows it's a good source of antioxidants and anthocyanins like terpatins, which give it its color. But in general, research is lacking. While butterfly pea flower extracts have nutrients that may associate with possible health benefits, we need more research.

Will it help with weight loss? Maybe...but it's definitely not going to be the magic pill you may have been hoping for.

Bottom line, it's generally safe, so if you enjoy herbal teas or want to drink a pretty blue latte or lemonade, have at it!

Maple Balsamic Brussels Sprouts

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These Maple Balsamic Brussels Sprouts with bacon are going to become one of your favorite vegetable side dishes! They're crispy, sweet, salty, flavorful, and have a little (optional) kick. Needing just 30 minutes, they're perfect for anything from the holidays to weeknight dinners!

Maple Balsamic Brussels Sprouts

Why You'll Love This Recipe

  • Low maintenance - Maple balsamic brussel sprouts only take 30 minutes and need just a few pretty basic ingredients.
  • Perfect for holidays - Need a flavorful Thanksgiving, Christmas, or Easter side dish? This flavorful dish uses a seasonal fall veggie favorite - brussels sprouts! (If making for Chanukah, omit the bacon.)
  • Full of flavor - They're sweet, a little tangy, salty, a little smoky from the bacon, and have an optional bit of heat if that's your jam.
  • The best texture - roasting brussels sprouts gets them caramelized and crispy and just SO dang good!
  • Flexible recipe for different dietary eating patterns - Maple balsamic brussels are naturally dairy-free, nut-free, gluten-free (if using gluten-free bacon), and can easily be made vegetarian or vegan by omitting the bacon.

Ingredients & Substitutions

Ingredients to Make Maple Balsamic Brussels Sprouts
  • Brussels Sprouts - the star of the show, no substitutes here! (Although truly, you could make this recipe with broccoli or asparagus, too!)
  • Bacon - a little goes a long way. As the bacon renders and gets crispy, it helps crisp the brussel sprouts, too. You can use regular bacon, turkey bacon, or skip if you're looking for a vegetarian or vegan side. (If skipping, add an extra tablespoon of oil to ensure the brussels get ultra crispy!)
  • Maple Syrup - adds the perfect sweetness and helps the brussels get caramelized. If needed, you can substitute with an equal amount of honey, brown sugar, or brown sugar substitute like Truvia Sweet Complete Brown Sugar Substitute.
  • Balsamic Vinegar - adds a bit of tang and tastes delicious with the brussels and maple!
  • Flavor - No one needs bland veggies, so we dial up the flavor even more with garlic powder, thyme, and a little crushed red chili pepper flakes. Feel free to customize to your preference (i.e. if you or your fam doesn't do heat, just leave it out).

Complete list of ingredients and amounts is located in the recipe card below.

ingredients for maple balsamic brussels sprouts tossed on a pan

How to Cut Brussels Sprouts

  1. Prep brussels sprouts by washing them in a colander. All you need is water, you just want to rinse out any dirt.
  2. Pluck off and discard any discolored leaves on the outside of each brussel.
  3. Use a paring knife to trim a very thin slice off the stem base (it's normally woody, dry, tough, and discolored brown-ish).
  4. Cut the brussels sprouts in half length-wise. If any of your brussels sprouts are particularly large, cut them in half again to quarter them. (Aim for all halves/ quarters to be roughly the same size for more even cooking.)

How to Make Maple Balsamic Brussels Sprouts

preparing to bake maple balsamic brussels sprouts with brussels cut-side down on the baking sheet
  1. Preheat oven to 425 degrees. You can bake directly on your baking sheet, but if you prefer less mess, line your baking sheet with foil for easier cleanup.
  2. On the baking sheet, add your trimmed brussels sprouts and bacon and top with maple syrup, balsamic vinegar, oil, and seasonings. Toss to combine.
  3. Spread all the brussels sprouts out on the sheet pan. Make sure they are not touching and that the cut sides are all facing down. Bacon slices can be spread in between brussels sprouts.
  4. Roast for 20-25 minutes, or until browned. Discard the thyme stems.
  5. Serve warm and enjoy. If desired, garnish with additional fresh thyme leaves, a drizzle of balsamic glaze, or a grating of fresh parmesan.
maple balsamic brussels sprouts crispy on the pan

Recipe Tips & Variations

  • Don't crowd the brussels. One large baking sheet pan should work, but just make sure there is a little space between every brussels sprout. This allows air to circulate around them for more even cooking and better browning and caramelizing.
  • Know your oven. Especially if you have an older oven, know how your oven cooks! For example, my older oven had a couple hot spots, so I had to rotate my pan a couple times for more even cooking, whereas I don't need to with my new oven.
  • Cut-side down. This helps get the perfect brown and crispy brussels sprout!
  • Use a hot pan. I personally like to keep things as low maintenance as possible in the kitchen, but if you like your brussels sprouts really crispy, try preheating your sheet pan. You can toss all the ingredients together in a bowl, then continue to carefully place cut-side down on the hot sheet pan.
  • Move your rack to the bottom third of your oven. Again - know your oven! But if you're struggling to get your brussels crispy enough, try placing a rack in the bottom third of the oven and baking your brussels there. But again - know your oven! If your oven is older or cooks unevenly, this could create some burning.
  • Finish with balsamic glaze or fresh parmesan. Looking to elevate your maple balsamic brussels sprouts even further? Finish them with a drizzle of balsamic glaze and/ or grate some fresh parmesan reggiano for even more flavor.
a bowl of crispy maple balsamic brussels sprouts with bacon

More Delicious Side Dishes

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!

Maple Balsamic Brussels Sprouts
Print Recipe
5 from 1 vote

Maple Balsamic Brussels Sprouts

These Maple Balsamic Brussels Sprouts with bacon are going to become one of your favorite vegetable side dishes! They're crispy, sweet, salty, flavorful, with a little (optional) heat.
Prep Time5 mins
Cook Time25 mins
Total Time30 mins
Course: Side Dish
Cuisine: American
Diet: Diabetic, Gluten Free
Servings: 4
Calories: 191kcal
Author: Lindsey Janeiro, RDN

Equipment

Ingredients

  • 1 pound Brussels sprouts trimmed and halved
  • 4 slices bacon thinly sliced
  • 1 tablespoon avocado oil
  • 1 tablespoon maple syrup
  • 1 tablespoon balsamic vinegar
  • 4 sprigs thyme
  • ½ teaspoon garlic powder
  • ¼ teaspoon crushed red pepper flakes optional
  • salt and pepper to preference

Instructions

  • Preheat oven to 425 degrees. You can bake directly on your baking sheet, but if you prefer less mess, line your baking sheet with foil for easier cleanup.
  • On the baking sheet, add your trimmed brussels sprouts and bacon and top with maple syrup, balsamic vinegar, oil, and seasonings. Toss to combine.
  • Spread all the brussels sprouts out on the sheet pan. Make sure they are not touching and that the cut sides are all facing down. Bacon slices can be spread in between brussels sprouts.
  • Roast for 20-25 minutes, or until browned. Remove sprigs of thyme and discard.
  • Serve warm and enjoy. If desired, garnish with additional fresh thyme leaves, a drizzle of balsamic glaze, or a grating of parmesan.

Nutrition

Calories: 191kcal | Carbohydrates: 15g | Protein: 7g | Fat: 13g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Trans Fat: 0.03g | Cholesterol: 15mg | Sodium: 178mg | Potassium: 513mg | Fiber: 5g | Sugar: 6g | Vitamin A: 948IU | Vitamin C: 98mg | Calcium: 60mg | Iron: 2mg

Pumpkin Crumble Bars

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These Pumpkin Crumble Bars are an easy, beloved fall dessert! A delicious oat crumble doubles as the crust and crumb topping, sandwiched around a sweet, creamy pumpkin filling. Nut-free and easily gluten-free, this makes a wonderful make-ahead dessert perfect for Thanksgiving!

a stack of pumpkin crumble bars

Why You'll Love These Pumpkin Crumb Bars

These Pumpkin Crumb Bars are delicious and a fantastic addition to your Thanksgiving dessert table!

  • Reminiscent of pumpkin pie - The creamy, sweet pumpkin filling is nearly identical to pumpkin pie filling! Perfect if you love pumpkin pie but are looking to change it up a bit.
  • The crust doubles as the crumble - Cut your prep time down by mixing one crumble that doubles as both crust and crumble topping.
  • Make ahead - These pumpkin crumb bars can easily be made ahead a day or two, helping you better manage your time for lower stress holiday meals.
  • 100% whole grains - as long as you make the recipe as written with oats and oat flour (or sub 100% whole wheat flour) this is a 100% whole grains dessert!
  • Gluten-free - Made with oats and oat flour, as long as you use certified gluten-free oats, this recipe is naturally gluten-free.
  • Flexible - You can easily customize this recipe based on your on-hand ingredients and preferences. Try oat flour, whole wheat flour, all purpose flour, or almond flour. And adjust the brown sugar amounts to your preference, or swap with a non-nutritive sugar-free brown sugar substitute.
  • Uses a full can of pumpkin - No leftover pumpkin odds and ends here! The filling uses the entire can.
  • Not overly sweet - If you're not a fan of desserts that are cloyingly sweet, this wholesome pumpkin crumble is for you. It's sweet, but not overly so!
  • Kid-friendly - If your kids are pumpkin fans, they'll love these pumpkin crumble bars that easily fit in their little hands!

Featured Ingredients

pumpkin crumble bars ingredients
  • Oats - I recommend old fashioned oats. Quick oats work, too, but the texture is finer. I do not recommend steel cut oats.
  • Oat flour - You can buy it at the store (or on Amazon), or grind your own in a food processor, some blenders, or a spice mill. Alternatively you can use whole wheat flour, all purpose flour, or almond flour.
  • Brown sugar - If you need an alternative, Truvia Sweet Complete Brown Sweetener is an excellent option.
  • Butter - Use your favorite dairy-free or plant-based butter substitute if you need it. I don't recommend coconut oil, I it affects the texture and taste too much.
  • Pumpkin - You need a full 15 ounce can of pumpkin puree (make sure it's 100% pumpkin puree - not pumpkin pie filling!).
  • Eggs - You'll need 3 eggs. Unfortunately I don't have any good substitute recommendations, as the egg is really important for the texture and stabilization of the bar filling.
  • Pumpkin pie spice - Streamline your spices by just using pumpkin pie spice instead of several different seasonings.
  • Vanilla - A little goes a long way! I love vanilla bean paste but you can use vanilla extract.

How to Make Pumpkin Crumble Bars

collage showing every step for how to make pumpkin crumble bars
  1. Preheat your oven to 350 degrees Fahrenheit.
  2. Combine crumble ingredients in a large mixing bowl. Use a pastry cutter or a fork to cut the butter into the crumble mixture until it's all roughly pea-sized pieces.
  3. Use the butter wrapper (or any kind of nonstick spray) to lightly grease an 8x8 or 9x9 baking dish.
  4. Create the bottom crust by placing half the crumble mixture in the baking dish and firmly pat it down into an even layer. Reserve the other half of the mixture for topping.
  5. Add the filling ingredients to a separate bowl and stir until combined.
  6. Pour the pumpkin filling over the bottom crust and spread it into an even layer.
  7. Generously sprinkle the remaining crumble over the pumpkin layer. Make an even layer, but don't press or pat it down.
  8. Place the crumble in the oven and bake for 40-45 minutes, or until crumble is lightly browned.
  9. Let cool at least 1-2 hours before slicing and serving.

Recipe Tips

  • Use the right pumpkin. You want 100% pure pumpkin puree, NOT canned pumpkin pie filling.
  • Let cool completely. The bars can be refrigerated and served chilled, or they can be served at room temperature. They're best not warm, as the flavor improves and the filling sets a bit as they cool.
  • Make ahead. These pumpkin crumble bars can easily be made they day before or morning of, to help space out holiday meal preparations.
  • Adjust cooking time with larger pans. If you're using an 9x9 pan, you'll likely remove your crumble from the oven on the earlier side of the cooking time range.
  • Freeze leftovers. Have any leftovers? Or just like to make a treat and keep enjoying it later? These pumpkin crumble bars freeze great!
a delicious bite of pumpkin crumble bars

More Gluten-Free Desserts

Try these Nutrition to Fit healthy dessert recipes for nourishing sweet treats!

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 stack of pumpkin crumble bars
Print Recipe
5 from 18 votes

Pumpkin Crumble Bars

These Pumpkin Crumble Bars are an easy, beloved fall dessert! A delicious oat crumble doubles as the crust and crumb topping, sandwiched around a sweet, creamy pumpkin filling.
Prep Time15 mins
Cook Time45 mins
Total Time1 hr
Course: Dessert
Cuisine: American
Servings: 16
Calories: 162kcal
Author: Lindsey Janeiro, RDN

Equipment

Ingredients

For the Crumble:

  • 1 cup old-fashioned oats
  • 1 cup oat flour (or whole whole or all purpose flour)
  • ½ cup cold butter cubed
  • ½ cup light brown sugar packed
  • 1 teaspoon pumpkin pie spice
  • ½ teaspoon salt

For the Pumpkin Filling:

  • 15 ounces pumpkin puree (1 can)
  • 3 large eggs
  • ¼ cup light brown sugar packed
  • 2 teaspoons pumpkin pie spice
  • ½ teaspoon vanilla bean paste or extract
US Customary - Metric

Instructions

  • Preheat oven to 350 degrees. Liberally grease a 9x9-inch baking pan with olive oil or butter (or line with parchment paper).
  • Combine crumble ingredients using a pastry cutter (or even a fork!) to cut the cold butter into the other ingredients until the mixture is even with pea-sized pieces of butter. Place half the crumble mixture in the bottom of the baking pan and press firmly down. Reserve the other half of the crumble mixture.
  • Combine filling ingredients. Pour pumpkin filling over the crumble mixture pressed down in the baking pan. Sprinkle (don't pan!) remaining crumble on top of the pumpkin filling.
  • Bake for 35-45 minutes. Allow to cool for one hour at room temperature, and when cool enough transfer to the fridge to cool another two hours. Leave bars refrigerated until serving. Enjoy!

Nutrition

Calories: 162kcal | Carbohydrates: 21g | Protein: 3g | Fat: 8g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.2g | Cholesterol: 46mg | Sodium: 136mg | Potassium: 131mg | Fiber: 2g | Sugar: 11g | Vitamin A: 4359IU | Vitamin C: 1mg | Calcium: 32mg | Iron: 1mg

This Pumpkin Crumble Bars recipe was originally published November 16, 2018 but the post was updated and republished November 2022.

Made with butter and brown sugar, these simple pumpkin pie crumble bars are a delicious nut-free, gluten-free pumpkin dessert! A perfect make ahead Thanksgiving dessert!

Turmeric Overnight Oats

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These Turmeric Overnight Oats are full of cozy, warm spices and is like a breakfast version of a golden milk latte. It combines powerful anti-inflammatory turmeric and nutrient-dense chia seeds for a nourishing grab-and-go breakfast.

turmeric overnight oats in a white bowl topped with banana, pumpkin seeds, and goji berries

Do you struggle to eat breakfast everyday? Does it often become an afterthought with the morning rush of getting everyone out the door and to work and school on time?

Um yeah...me too.😂

And if you haven't tried overnight oats yet - it's time! And these golden milk overnight oats are just the ticket.

These Spiced Turmeric Overnight Oats take less than five minutes (seriously!) to throw the ingredients in a jar, shake, and pop in the fridge. The magic happens overnight as the oats and chia seeds absorb the liquid. Then in the morning all you have to do is open the fridge, grab your jar of overnight oats, and get out the door!

Ingredients

  • Oats: Old-fashioned oats are ideal for overnight oats (use certified gluten-free if necessary).
  • Milk of Choice: Use whatever type of milk you prefer to drink
  • Chia Seeds: Chia seeds add nutrition (fiber, healthy fats, and a little protein) and function (help thicken the overnight oats)
  • Turmeric: the star of the show, turmeric adds anti-inflammatory health benefits and is what creates the beautiful yellow color of these turmeric overnight oats.
  • Black Pepper: it may seem like an odd ingredient, but the piperine in black pepper helps your body absorb more of the curcumin in turmeric.
  • Pumpkin Pie Spice: this is an easy one stop shop for adding a blend of warming, autumnal spices that pair so deliciously with this breakfast.
  • Sweetener: use a little maple syrup, honey, or your preferred sweetener.
  • Toppings: toppings can be half the fun of overnight oats! Pictured I've used banana slices, pumpkin seeds, and goji berries, but have fun and do what works for you!
Spiced Turmeric Overnight Oats is an easy recipe that makes for a delicious grab-and-go breakfast that is vegan and packed with plant-based protein and fiber. Bonus? It's free of the top 8 food allergens, so even if you're dairy-free, nut-free, gluten-free or whatever, you can still enjoy a delicious anti-inflammatory breakfast!

Top Tips to Make Overnight Oats

  1. Your oats need to sit at least four hours, if not overnight.
  2. Not sure how thick or thin you like your overnight oats? You can always start with a little less milk, then adjust/ add more in the morning if you desire.
  3. Do you struggle with your oats and seeds settling to the bottom of your oats overnight? Try giving them another stir or shake 5 minutes after you first mix them up, prior to refrigerating overnight. It helps tremendously!
  4. These turmeric overnight oats recipe is a bit light on protein and calories to be considered a full meal. Try pairing with a high protein food for a better balanced meal. Ideas include a protein shake, yogurt, or eggs, or try adding a little protein powder or collagen to the overnight oats.
  5. Don't skip the black pepper. I know it sounds weird, but the piperine in black pepper helps your body better absorb the potent antioxidant curcumin in turmeric.

Are Overnight Oats Healthy?

What's "healthy" can be subjective person to person, but generally speaking overnight oats can absolutely be a healthy breakfast.

Some folks express concern over the phytic acid in uncooked oats, and fear that it may inhibit absorption of nutrients like calcium, zinc, and iron.

Fortunately, research tells us that phytic acid is rarely a concern if you're eating an overall balanced diet.

Plus, soaking oats overnight (or at least 4 hours) is one way to reduce phytate content (study 1, study 2).

For more information on the nutrition and health benefits of overnight oats, check out my article: Are Overnight Oats Healthy?

Spiced Turmeric Overnight Oats is an easy recipe that makes for a delicious grab-and-go breakfast that is vegan and packed with plant-based protein and fiber. Bonus? It's free of the top 8 food allergens, so even if you're dairy-free, nut-free, gluten-free or whatever, you can still enjoy a delicious anti-inflammatory breakfast!

More Delicious, Healthy Overnight Oats Recipes

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!

Spiced Turmeric Overnight Oats is an easy recipe that makes for a delicious grab-and-go breakfast that is vegan and packed with plant-based protein and fiber. Bonus? It's dairy-free, nut-free, and gluten-free so you can still enjoy a delicious anti-inflammatory breakfast no matter how you eat!
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5 from 1 vote

Spiced Turmeric Overnight Oats

Powerful anti-inflammatory turmeric combines with other warm spices for easy, grab-and-go breakfast of Spiced Turmeric Overnight Oats.
free from: dairy, wheat, gluten, soy, tree nuts, peanuts, egg, fish, shellfish
Prep Time5 mins
Set Time4 hrs
Total Time4 hrs 5 mins
Course: Breakfast
Cuisine: American
Servings: 1
Calories: 206kcal
Author: Lindsey Janeiro, RDN, CLT

Ingredients

  • ⅔ cup unsweetened milk substitute i.e. soy, rice, oat, almond milk, etc.
  • ⅓ cup old-fashioned oats certified gluten-free if needed
  • 1 tablespoon chia seeds
  • 1 teaspoon real maple syrup
  • ½ teaspoon turmeric
  • ½ teaspoon pumpkin pie spice
  • pinch of finely ground black pepper
  • optional garnish/ toppings (i.e. banana slices, nuts or seeds, goji berries, cranberries, etc.)
US Customary - Metric

Instructions

  • Combine all the ingredients in an airtight jar or container and shake until combined. Refrigerate overnight (or until the oats and chia seeds have absorbed the excess liquid, at least 4 hours). Enjoy!

Notes

Nutrition information will vary based on exact ingredients used. Information was calculated using unsweetened vanilla almond milk and does not include any toppings.

Nutrition

Calories: 206kcal | Carbohydrates: 30g | Protein: 6g | Fat: 7g | Sodium: 5mg | Potassium: 146mg | Fiber: 6g | Sugar: 4g | Calcium: 90mg | Iron: 2.5mg
Spiced Turmeric Overnight Oats is an easy recipe that makes for a delicious grab-and-go breakfast that is vegan and packed with plant-based protein and fiber. Bonus? It's free of the top 8 food allergens, so even if you're dairy-free, nut-free, gluten-free or whatever, you can still enjoy a delicious anti-inflammatory breakfast!

Does Food Combining Work?

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What is food combining - and does food combining work?! This diet has ancient roots, but modern proponents still claim many benefits. But does it do what it's claimed to do? I'm a registered dietitian and I'm going to share the science behind food combining so you can decide for yourself if it's healthy for you.

a variety of healthy foods with text overlay that says "food combining: fact or fiction"

What is Food Combining?

Food combining is a diet based on the idea that certain foods are more beneficial when paired together.

Not only that, but proponents claim that combining the "wrong" foods together (i.e. chicken and rice) is problematic for your health, especially your digestion.

Food Combining Roots

Food combining has roots going back as far as ancient Indian Ayurvedic medicine.

Then in the 1800s it trended as "trophology," then was revived again in the 1920s as the Hay diet.

Currently, food combining is a practice that still has many proponents amongst wellness enthusiasts.

Food Combining Principles

Food combining rules can vary based on the particular diet. For example, some food combining diets assign food pairs based on how acidic or alkaline they are. But the majority of food combining diets pair foods based on whether they're a carbohydrate or starch, fruit, protein, fat, vegetable, or dairy.

Common food combining rules include:

  • Fruit should always be eaten on an empty stomach - especially melons.
  • Dairy products always need to be eaten on an empty stomach - especially milk.
  • Sugar should only be eaten alone on an empty stomach.
  • Protein and starch should not be eaten together.
  • Protein and fat should not be eaten together.
  • Starchy foods and acidic foods should not be eaten together.
  • Different types of protein shouldn't be combined.
  • Fruits and vegetables shouldn't be eaten together.

Food Combining Claims & Beliefs

So what exactly are all these food rules supposed to accomplish? The primary claimed benefit is improved digestion. Other claimed benefits include:

  • Decreased bloating
  • Feeling better
  • Weight loss
  • Reduced toxins
  • Eliminating nutritional deficiencies
  • Better nutrient absorption

Proponents of food combining believe this is because of two things:

  1. Different foods require different pH environments to digest. (Example: They claim protein foods require an acidic environment to digest, whereas carbohydrate foods need an alkaline environment.)
  2. Foods require different digestion rates. There's a common analogy I've seen shared is to think of your stomach and digestion as a one way street. Because they claim different foods digest at different rates, this supposedly creates a food traffic jam. This leads to longer digestion, bloat, and is claimed to create rot and toxins building up in your digestion system.

But despite nutrition being a relatively young science, modern science and nutrition has come a long way since food combining's ancient roots. And basic anatomy and physiology tells us none of this is how human digestion actually works.

How Digestion Really Works

Food combining acts like when you eat, the foods separate into nice even layers in your stomach, with each type of food waiting for its turn to be digested and pass into the small intestine. Something like this, where it's easy for food to "pile up" like a "traffic jam":

a black circle with a picture of a stomach with different colored layers to represent different foods

But in reality, even when food first hits your stomach, it’s more like this:

a black circle with a picture of a stomach made up of multi-colored pixelated squares to represent how food mixes during digestion

All incorporated and being digested together.

Digestion Starts in the Mouth

One reason for this is because digestion actually starts in the mouth. Your teeth and tongue work together to start mechanically breaking down the food.

As this is happening, the food mixes with saliva, which contains some digestive enzymes (salivary amylase, lysozyme, and lingual lipase).

With these digestive enzymes at work, digestion is already well underway before the food has even left your mouth.

When Food Hits the Stomach

Once in the stomach, stomach muscles work to break food down further.

To help this mechanical processing, stomach acid is released, along with additional digestive enzymes.

This creates chyme - a pulpy, acidic fluid made up of all the stomach juices and partially digested food.

Then Food Heads to the Intestines

Up next is this chyme heading to the duodenum (the first part of the small intestine). Chyme is slowly released into the duodenum, along with digestive enzymes and bicarbonate from the pancreas to help break down fat, carbs, and protein, and bile. (Bile is produced in the liver, stored and secreted from the gallbladder, and helps to digest fat.)

After the duodenum, digestion continues in the jejunum (the next part of the small intestine). Here, the digestive process creates even smaller molecules, allowing for some individual nutrients to be absorbed.

Then it heads to the ileum - the longest part of your small intestine, and where nearly all nutrients are absorbed through the intestinal wall.

At this point, all that’s left is pretty much water and waste (i.e. plant fiber, dead cells shed from your digestive tract). This is pushed through the large intestine, where water is absorbed and the waste eventually exits as a bowel movement.

Bottom Line: You Don't Need Food Combining for Digestion

Your body can handle mixed meals (meaning meals that contain fat, protein, and carbohydrates). Everything we've learned about human anatomy, physiology, digestion, and nutrition tell us mixed meals are meant to be consumed.

In fact, we now also know that food rarely exists as an isolated macronutrient. Even just looking at protein: most plant proteins also contain carbohydrates (like lentils and beans). Most animal proteins also contain fat (like salmon, beef, chicken, eggs, and more). Some contain all three (like milk and yogurts).

Your body is more than equipped to digest food, without having to micromanage food combining principles. Embrace the knowledge we've gained over the past several centuries and don't stress yourself out with food combining for digestion.

Food Combining & pH Balance

So is pH important? Yes.

Do digestive enzymes need to be at a specific pH to function correctly? Yes.

Is your body capable of maintaining the necessary pH in its digestive tract on its own? Yes.

Is food combining necessary or helpful at all? No.

Let's take a deeper look:

pH is measured on a scale of how acidic or alkaline (basic) a solution is, ranging from 0-14. 0 is the most acidic and 14 is the most alkaline, with 7 being neutral.

Your body regulates the necessary pH of each part of your digestive tract, no matter how alkaline or acidic the foods you eat are.

Here's an example:

  • Stomach: Typically is very acidic (pH 1-2.5), but pH rises when you eat, no matter what you eat. So your body self-regulates by quickly releasing more gastric acid until the pH is back where it needs to be. By maintaining this low pH, the digestive enzymes in the stomach are activated, proteins begin to be digested, and it helps kill any bacteria in food.
  • Small Intestine: It cannot handle the extremely acidic environment of your stomach. No matter what is eaten, the stomach is an extremely acidic environment and your small intestine requires a more alkaline environment (pH around 6-7). So as soon as the contents from your stomach enter the small intestine, your body self-regulates by releasing bicarbonate. This allows the small intestine enzymes to activate and function at their best.

No matter what you eat, your body will self-regulate to get each part of your digestive tract at the pH it needs to be.

And if your body is struggling to self-regulate? It's more of a you-need-to-be-in-the-ICU type problem, not a you-ate-a-bun-with-your-burger problem.

A blue plate with nuts, leaves, salmon, avocado, and oil

Food Combining and Weight Loss

There is nothing magical about food combining that holds the secret to weight loss.

There is one published research article that investigated food combining's effects on weight loss. Calories and macronutrient composition were kept the same between the control and experimental groups. The study found no difference in weight loss results with food combining.

So Why Do People Say They Lose Weight?

If you're wondering how that study could be, given the many stories of food combining diet weight loss online, there are a lot of potential reasons:

  • Increased awareness of what you're eating (which typically leads to more nutrient-dense and less ultra-processed foods).
  • Eating more non-starchy vegetables.
  • Food combining promotes waiting a few hours between switching food types, so this leads to less snacking and grazing.
  • Typically there's less sweet beverages consumed.
  • More cooking at home and less restaurant and processed foods.

Intentional or not, all of these factors may contribute to a reduced calorie intake. And while there are a lot of influences on weight loss, a calorie deficit is the most important.

Food Combining & Blood Sugar

I also want to take a moment and touch on blood sugar, because the principles of the food combining diet can actually work against evidence-based best practices for blood sugar management.

Eating foods high in sugar or starch alone on an empty stomach leads to more dramatic blood sugar spikes and fluctuations.

In fact, consuming fat, fiber, and protein with carbohydrates actually helps slow the digestion of carbs and delays their absorption into blood.

For a healthy individual, this won't be a big deal every once in a while - you just may feel a slump or "blood sugar crash" fairly soon after eating that high starch or sugar meal.

But for those with insulin resistance, pre-diabetes, and diabetes, this can be a much bigger, and even dangerous problem.

As a dietitian, I strongly discourage the use of the food combining diet in these populations.

Food Combining & Disordered Eating

The principles of food combining aren't just highly unnecessary (and not research-based), but they have a lot of rules and restrictions.

This can promote an unhealthy fixation with food and for some can even lead towards disordered eating and eating disorders.

Caring about nutrition, eating for health, and even losing weight don't have to mean having an unhealthy relationship with food.

But any diet that has a significant number of rules and restrictions is a red flag. Keeping your mental health at mind and food-related stress at bay is key for a healthy relationship with food and sustainable changes to your healthy eating habits. (Check out more about the diet cycle here!)

Evidence-Based Food Combining Practices

While this specific food combining diet is not something that is rooted in current science (or necessary at all), there actually are some food combinations that come with evidence-based benefits! Here are a few:

  • Iron & Vitamin C: Foods rich in vitamin C actually help your body absorb more iron.
  • Pairing High Carb Foods with Protein, Fat, and Fiber: Carbs need friends! Pairing high-starch and sugar foods with protein, fat, and/ or fiber can help slow the absorption of glucose to your bloodstream, reducing blood sugar spikes.
  • Combining Incomplete Proteins to Obtain All Essential Amino Acids: Some protein foods are incomplete, meaning they don't provide all of the essential amino acids. Pairing certain incomplete protein foods can help provide all essential amino acids in your diet (like bread and peanut butter, pita and hummus, and rice and beans).

Final Thoughts - Does Food Combining Work?

It's safe to say that food combining is not a science-based diet by any stretch. We have centuries of science about the human body, anatomy, physiology, digestion, and nutrition to know that the rules and claims of the food combining diet have no basis in science and aren't necessary.

If you're looking to change your diet to more healthy eating habits, I highly recommend focusing on creating realistic habits for you - not arbitrary, baseless restrictions.

Check out this article on 7 Healthy Eating Habits for one more evidence-based place to start!

Note: This article was originally published July 22, 2019 but was updated to reflect current science and re-published on September 21, 2022.

Cherry Popsicles

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These Cherry Popsicles are inspired by the beloved dessert classic - cherry cheesecake. They're full of rich, sweet cherry flavor but are indulgently creamy, too! And one secret ingredient adds some protein, making it a more balanced, blood sugar-friendly treat!

a chocolate drizzled creamy cherry popsicle

Why You'll Love These Creamy Cherry Popsicles

  • Inspired by the beloved cherry cheesecake dessert, these popsicles are cool, creamy, sweet, and delicious!
  • It has a secret ingredient that makes them extra creamy and adds some protein!
  • These Cherry Cheesecake Protein Pops are very kid-friendly!
  • Don't need all of them at once? They can easily be frozen and stored for more sweet treats later.
  • They're pretty low maintenance. All you need is a few simple ingredients, a blender, and a popsicle mold.
cherry popsicles in a popsicle mold

Featured Ingredients

  • Cherries: you can use frozen dark sweet cherries or fresh cherries that have been pitted.
  • Cottage Cheese: I know this ingredient may sound a little weird in a frozen treat recipe, but it adds a smooth creaminess (without the tang of Greek yogurt). Nutritionally it also boosts the calcium and protein, making this treat a little more balanced and blood sugar-friendly. I used 1% in the recipe, but you can use whatever you prefer (not that nonfat may make them ever so slightly icier and less creamy).
  • Neufchatel Cheese or Cream Cheese: A necessary ingredient with any cheesecake inspired treat! I personally use the ⅓ less fat neufchatel cheese, but you can use either it or regular cream cheese (I don't recommend fat free).
  • Sweetener: A little sweetener makes these popsicles a little more indulgent. You can use honey, agave, or even your favorite non-nutritive sweetener like allulose, stevia, or monk fruit.
  • Chocolate Drizzle: While you could skip the chocolate drizzle, I mean...why? A little chocolate melted with a touch of coconut oil then drizzled over the frozen popsicles takes this dessert to the next level! It makes it so much more satisfying, but taste-wise and visually!
chocolate drizzled cherry popsicles on a blue platter with ice

Cherry Popsicle Recipe Tips

  • Do NOT be scared of this recipe if you don't like cottage cheese! The texture becomes completely smooth and it adds a more neutral, subtle creaminess compared to the tangy creaminess of Greek yogurt. I promise it's worth giving a try!
  • Want some chocolate flavor but don't want to do the chocolate drizzle? Try adding a couple tablespoons of cocoa powder or mini chocolate chips before freezing.
  • If you're having a hard time removing the popsicles from the popsicle mold, try running them under hot water for 10-20 seconds, until they're loose enough to pull right out.
  • Have the melted chocolate ready to drizzle over the popsicles as soon as you remove them from molds. If it's a really hot day, you can transfer the un-molded popsicles to a silicone baking mat-lined tray, drizzle with chocolate, then immediately place back in the freeze before they can get too melty.
  • Extra leftover popsicles can be stored in an airtight container in the freezer up to three months.

More Healthy Sweet Treats

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 chocolate drizzled creamy cherry popsicle
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5 from 1 vote

Cherry Popsicles

These Cherry Popsicles are inspired by the classic dessert cherry cheesecake. They're sweet, indulgently creamy, and have some protein, too.
Prep Time5 mins
Freeze Time3 hrs
Total Time3 hrs 5 mins
Course: Dessert, Snack
Cuisine: American
Servings: 4 popsicles
Calories: 119kcal
Author: Lindsey Janeiro, RDN

Equipment

Ingredients

Cherry Cheesecake Popsicles

  • 1 cup frozen dark sweet cherries
  • 1 cup 1% cottage cheese
  • 1 ounce neufchatel cream cheese
  • 1 tablespoon honey

Chocolate Drizzle

  • 1 tablespoon chocolate chips
  • ½ teaspoon coconut oil

Instructions

  • In a blender, puree the frozen cherries, cottage cheese, neufchatel cheese, and honey.
  • Divide mixture into popsicle molds and insert popsicle sticks. (Mine created 4 popsicles, but yours may create more if the molds are smaller.)
  • Freezer 3-4 hours, or until solid.
  • To remove from popsicle mold, run the mold under running hot water until the popsicles have loosened slightly and can be removed.
  • To make the chocolate drizzle, melt the chocolate chips and coconut oil in a microwave-safe container for 30 seconds at a time and stir until smooth. Pour the melted chocolate into a small bag, cut off a tiny piece in the corner, and drizzle over protein pops.
  • Store any leftovers in an airtight container in the freezer for up to a one month.

Nutrition

Calories: 119kcal | Carbohydrates: 14g | Protein: 8g | Fat: 4g | Saturated Fat: 2g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 8mg | Sodium: 256mg | Potassium: 139mg | Fiber: 1g | Sugar: 13g | Vitamin A: 113IU | Vitamin C: 2mg | Calcium: 52mg | Iron: 0.3mg

Are Overnight Oats Healthy?

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Overnight oats are a popular breakfast in the health and wellness community, but are overnight oats actually good for you? Well, if you've ever wondered, "are overnight oats healthy?" this article is for you! Written by a dietitian, it shares all the science and everything you need to know to decide if overnight oats are healthy for you. (Plus I share the answers to the most commonly asked overnight oats questions I get!)

a bowl of overnight oats with text, "are overnight oats healthy?"

What Are Overnight Oats?

Overnight oats are basically a no-cook way to enjoy oats. They're made by soaking oats with liquid, and often other ingredients like yogurt, chia seeds, and flax seeds.

Are Overnight Oats Healthy?

Overnight oats offer a variety of health benefits, primarily related to their high fiber content.

They also provide vitamins and minerals like manganese, phosphorus, magnesium, copper, iron, and zinc.

And depending on the specific recipe and ingredients used, overnight oats may also be a good source of protein and healthy fats.

jar of overnight oats with jam with text overlay "health benefits of overnight oats"

Health Benefits of Overnight Oats

As a dietitian, I don't like to put too much health emphasis on singular foods. Why? Because our health and nutrition is not determined by a singular food, but our overall eating pattern.

That said, because overnight oats are typically an excellent source of fiber, they may help promote fiber-related health benefits.

Fiber benefits are related to 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.

Calories in Overnight Oats

The amount of calories in overnight oats varies greatly depending on the recipe or brand you're buying. Many basic recipes contain around 215 calories (which, PSA, would not be enough for a full meal for most adults).

My go-to Protein Overnight Oats contain 340 calories, but are a more balanced meal with 37 grams of protein, 11 grams of healthy fats, 28 grams of carbohydrates, and 10 grams of fiber.

Can Overnight Oats Help You Lose Weight?

Overnight oats can be an incredibly nutrient-dense, nourishing meal, but do they help with weight loss? Well -- it depends.

I know "it depends" is a frustrating answer, but it's true.

Ultimately weight loss comes down to being in a calorie deficit. But if you find overnight oats satisfying, especially if you're eating higher protein and fiber ones, they can absolutely be part of a successful weight loss journey for you.

bowls of chocolate and vanilla overnight oats with text overlay, "do overnight oats help with weight loss?"

Downsides of Overnight Oats

As a dietitian, one disadvantage I see in many overnight oats (both recipes and ready made) is that they're too low in protein for a balanced meal. I typically recommend most clients aim between 20-30 grams of protein at a meal, and many overnight oat recipes fall well below that benchmark.

Additionally, many folks are eating 200-ish calorie overnight oats for a meal, and then wondering whey they're still hungry and grazing/ snacking/ binging later. And it's because that's not enough food for a meal. You can still eat the 200 calorie oats, but add additional toppings (like fresh fruit and nut butter) or pair them with something else (like a protein smoothie or egg scramble).

Are Overnight Oats Safe? Overnight Oats & Phytic Acid

Overnight oats are perfectly safe to consume. Some folks get concerned about phytic acid in oats, dubbing it an "anti-nutrient" as phytic acid can slightly inhibit some nutrient absorption (iron, zinc, and calcium) at the time you're eating that current meal.

Research shows us that phytic acid is rarely a concern if you're eating an overall balanced diet.

But, if you're concerned about the phytic acid content of oats, rest assured that soaking foods higher in phytic acid, especially overnight, is one way to reduce phytate content (study 1, study 2).

Overnight Oats vs Cooked Oats

Are there any differences between overnight oats and cooked oats? Nutritionally speaking, not really! Overnight oats and cooked oats are fairly nutritionally equivalent - although of course there are nutrient differences depending on how they're prepared and other ingredients added.

The main difference between overnight and cooked oats is a textural difference. Cooked oats are typically a little softer and more liquid whereas overnight oats retain a tiny bit more of the oat structure.

The Best Overnight Oats Recipe

Generally, overnight oats recipes use a 1 part oats to 1.5 parts liquid ratio. There's a lot of wiggle room and things that can impact this, though - adding Greek yogurt, chia seeds, flax seeds, protein powders, and more.

My BY FAR favorite overnight oats recipe are these Overnight Oats with Protein Powder. They make a much more balanced breakfast, with 37 grams protein, 11 grams healthy fat, and 10 grams fiber!

a picture of apple pie overnight oats with text overlay "healthy overnight oats recipes"

Overnight Oats Q&A

I've written several overnight oats recipes and have gotten a lot of questions about overnight oats over the years, so in the spirit of keeping everything in one place/ having one resource, here are the answers to a few more common questions I get:

What's the best jar for overnight oats?

You can use whatever container you have for overnight oats. I'm partial to a 16-ounce wide mouthed mason jars, but many folks love Weck jars, too.

Do you eat overnight oats cold?

Overnight oats can be eaten hot or cold, but most often are consumed cold.

Can you freeze overnight oats?

You can freeze overnight oats! I suggest freezing overnight oats in individual portions. Place them in an airtight container (even a zip top plastic bag can work) and freeze up to 3 months.

Thaw them overnight in the fridge.

Can you heat up overnight oats?

You can heat overnight oats, either on the stove top or in a microwave. You may need to add an extra tablespoon or two of your preferred milk, as sometimes heating can lose some moisture and affect the texture.

jars of banana almond overnight oats with text overlay, "are overnight oats safe?"

Can you microwave overnight oats?

Yes, microwave overnight oats (without toppings) for one minute, then give a stir and heat an additional 30 seconds if needed until it's the temperature you want.

Stir again and add a splash or two of milk if needed (something they get thicker when microwaved). Add any desired toppings and enjoy!

Are overnight oats gluten-free?

Overnight oats are gluten-free as long as you use certified gluten-free oats.

Are overnight oats dairy-free?

Overnight oats can be dairy-free so long as you're using a plant-based milk alternative. Additionally, many overnight oats recipes call for yogurt, so use either dairy-free yogurt or a yogurt-free recipe. And of course be sure any toppings are dairy-free, too.

Are overnight oats heart healthy?

Generally speaking, yes, overnight oats are heart healthy due to their high fiber (especially soluble fiber) content.

Learn a bit more about fiber and other high fiber foods here!

How long do overnight oats last?

Overnight oats will last 3-5 days when refrigerated in an airtight container.

What type of oats should you use in overnight oats?

Old-fashioned oats are the most common oat used in overnight oats recipes. You can use quick oats or steel cut oats, but you need to use a recipe specifically for them. Quick and steel cut oats require different amounts of liquids and impact the absorption time.

Overnight Oats Recipes

If you're looking for some more overnight oats recipes to try, here are some of my favorites:

Cookie Dough Overnight Oats

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These Chocolate Chip Cookie Dough Overnight Oats are indulgently creamy and studded with mini chocolate chips. Full on chocolate chip cookie dough vibes! Except as a healthy, balanced breakfast high in protein, fiber, and healthy fats that you can take on the go!

blue and white kitchen towel behind a small glass jar of chocolate chip cookie dough overnight oats

Why You'll Love These Chocolate Chip Overnight Oats

  • These chocolate chip overnight oats are sweet, creamy, and will remind you of the flavors of chocolate chip cookie dough.
  • Overnight oats are incredibly easy to make, with less than 10 minutes of hands on prep time required! The rest of the time your fridge will do the work for you - literally as you sleep!
  • Even though they taste dessert-like, they're actually a super balanced breakfast.
  • These cookie dough overnight oats have
  • If you find yourself short on time in the mornings, these overnight oats are perfect to take from the fridge and pop in your work or gym back to take on-the-go.
  • What's more loved by kids than cookie dough and chocolate chips?! My kids love this breakfast - I just leave out the protein powder when I make it for them!

Featured Ingredients

mise en place of ingredients to make chocolate chip cookie dough overnight oats
  • Old-Fashioned Oats: I recommend using old-fashioned oats for a classic overnight oats texture. If you do choose steel cut or quick cut oats, know those will impact the absorption amount and time.
  • Flax & Chia Seeds: I like to use a mix of both flax and chia seeds for both nutrition (adds more healthy fats, fiber, and a little protein) and function (helps absorb liquid and creates an ideal creamy overnight oats texture).
  • Greek Yogurt: Greek yogurt adds the best creaminess, plus nutritional benefits, too, like more protein and calcium.
  • Milk of Choice: I use unsweetened almond milk in this recipe and in the nutrition calculations, but use whatever milk you prefer to drink.
  • Chocolate Chips: obviously you need chocolate chips in a chocolate chip cookie dough inspired overnight oats! We love mini chocolate chips for the best ratio of chocolate to overnight oats in each bite, but use what works for you! (I'm also a fan of Lily's chocolate chips for a no added sugar/ stevia-sweetened variety!)
  • Vanilla Extract: a little bit adds some wholesome vanilla cookie dough vibes!
  • Protein Powder: again, if I'm making this for the kids, I leave the protein powder out (there's plenty in here for them without it). But my husband and I prefer a little more protein in our breakfasts, so we add a scoop of vanilla protein powder. Collagen peptides work, too. Use (or don't use) what works for you!

Best Tips to Make Cookie Dough Overnight Oats

a jar of ingredients waiting to be mixed up to make cookie dough protein overnight oats
  • Use old-fashioned oats - they work best for overnight oats. Using steel cut oats will require more liquid and a longer absorption time, whereas using quick oats may require less liquid and/ or less absorption time.
  • After you stir the overnight oats, let them set on the counter for a few minutes while you put everything away and tidy up. Then, before you refrigerate your oats overnight, give them a second stir. This second stir is KEY for preventing the oats and seeds from settling at the bottom.
  • Always give your oats a stir in the morning before eating to see if you need to add a splash or two of milk to create your desired consistency.
  • Have fun with toppings! We usually keep these cookie dough oats simple with a sprinkle of chocolate chips, but other yummy additions include chopped nuts, sunflower seeds, a drizzle of nut butter, and banana slices.
  • If you're leaving out the protein powder, start with ⅓ cup milk. I like my overnight oats a little thicker, and the protein powder helps add to that texture. Starting with less milk can help make sure it's not too loose. You can always add more later!

Recipe Q&A

Are these cookie dough overnight oats gluten-free?

Overnight oats are gluten-free as long as you're using certified gluten-free oats.

Do you eat these chocolate chip overnight oats hot or cold?

Either! Overnight oats are often consumed cold, but they can easily be warmed.

To warm up your overnight oats, heat them in a microwave-safe container in the microwave for 30 seconds at a time, stirring between each set.

Alternatively, you can reheat in a pot on the stove over medium heat, but you'll likely need to add a little more liquid here as some liquid is cooked out while reheating.

a spoonful of chocolate chip overnight oats

Are overnight oats healthy?

Overnight oats can absolutely be a part of a healthy, balanced diet. (But remember - it's not really about individual foods, but more so about your overall eating pattern.)

But overnight oats, like these, are typically a great source of fiber (especially soluble fiber) and often contain protein from certain types of yogurts, milks, and protein powders.

How long do overnight oats last?

Overnight oats last about 3 days in the fridge.

If you need to prepare overnight oats for beyond 3 days, I would suggest prepping the dry ingredients in a mason jar, then sealing it and storing it in your pantry. The night before you need them, simply add the coconut milk and yogurt.

a close up of chocolate chip overnight oats

Why are my overnight oats too thick/ thin?

There could be several reasons for absorption issues with your overnight oats. Different protein powders, types of milk, yogurts, and types of oats (i.e. old-fashioned vs. quick) can all alter how much liquid is absorbed.

Plus we all have personal preferences, too, so some (like me!) may prefer overnight oats a little thicker and creamier, and some may prefer them thinner.

Play around with your specific ingredients to see if you need to adjust liquid levels to suit your preferences.

More Delicious Overnight Oats Recipes

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!

blue and white kitchen towel behind a small glass jar of chocolate chip cookie dough overnight oats
Print Recipe
5 from 1 vote

Cookie Dough Overnight Oats

These Chocolate Chip Cookie Dough Overnight Oats are indulgently creamy and studded with mini chocolate chips. Full on chocolate chip cookie dough vibes! Except as a healthy, balanced breakfast high in protein, fiber, and healthy fats that you can take on the go!
Prep Time10 mins
Set Time4 hrs
Total Time4 hrs 10 mins
Course: Breakfast
Cuisine: American
Servings: 1
Calories: 414kcal
Author: Lindsey Janeiro, RDN

Equipment

Ingredients

  • ¼ cup old-fashioned oats
  • 1 tablespoon chia seeds
  • 1 tablespoon ground flax seeds
  • 1 scoop protein powder vanilla, unflavored, or your preferred type
  • ½ cup unsweetened almond milk or milk of choice
  • ¼ cup nonfat plain Greek yogurt
  • ½ teaspoon vanilla extract
  • 1 tablespoon mini chocolate chips

Instructions

  • Combine all ingredients except chocolate chips in a small bowl or mason jar. Stir until evenly incorporated.
  • Let mixture sit for 5 minutes. Then add mini chocolate chips and stir again. (This second stir allows the overnight oats to start thickening and prevents the oats, seeds, and chocolate chips from settling on the bottom.)
  • Cover container and refrigerate overnight, or at least 4 hours.
  • When you're ready to enjoy, give your overnight oats a quick stir to see if you need to add any additional milk to create your preferred consistency.
  • Add any desired toppings and enjoy!

Notes

Nutrition information is calculated with unsweetened almond milk and 1 scoop Optimum Nutrition Vanilla Whey Protein Powder.

Nutrition

Calories: 414kcal | Carbohydrates: 35g | Protein: 37g | Fat: 15g | Saturated Fat: 4g | Polyunsaturated Fat: 4.8g | Monounsaturated Fat: 2.2g | Cholesterol: 33mg | Sodium: 177mg | Potassium: 405mg | Fiber: 9g | Sugar: 11g | Vitamin C: 0.2mg | Calcium: 498mg | Iron: 4.2mg

Still here? Save this Apple Pie Overnight Oats recipe to Pinterest -- or go make them now and share a pic to Instagram (tag me!) when you're done!

Apple Pie Overnight Oats

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These Apple Pie Overnight Oats are deliciously creamy and full of the flavors of apple pie! They're also full nourishing ingredients like oats, chia seeds, flax seeds, applesauce, Greek yogurt, cinnamon, and more. Loaded with protein and fiber, they make a fantastic healthy, balanced breakfast you can grab-and-go.

A spoon getting a bite of apple pie overnight oats out of a white bowl

Why You'll Love These Apple Pie Overnight Oats

  • These apple overnight oats pair sweet flavors of autumn with creamy, delicious overnight oats.
  • They're relatively low maintenance - you don't need to cook the apples like in some other recipes. (I've tested multiple ways and this was the favorite version of every person in my family!)
  • Despite how sweet and dessert-like they taste, they're actually an incredibly balanced breakfast! They've got protein, fiber, and healthy fats.
  • You need less than 10 minutes of hands on time to create a satisfying grab-and-go breakfast.

Featured Ingredients

ingredients laid out to make apple pie overnight oats
  • Old-Fashioned Oats: I recommend using old-fashioned oats for a classic overnight oats texture. If you do choose steel cut or quick cut oats, know those will impact the absorption amount and time.
  • Applesauce: Adding a little unsweetened applesauce to the oats mixture carries some apple pie flavor throughout the oats. It adds some natural sweetness, too!
  • Apple: Some other recipes cook their apples first, and I'll be honest - I totally thought that was going to be more apple pie-like, too! But after testing it multiple ways, my family loves the juicy crispness and fresh, bright apple flavor of the raw diced apple stirred in!
  • Cinnamon: This adds the best flavor to the oats and the apple topping. And really helps create more apple pie vibes!
  • Maple Syrup: You can use maple syrup or whatever your preferred sweetener is. I find maple syrup really makes a huge impact in the caramelized apple topping, personally, so I use maple syrup there. But inside the oats, I personally use allulose to sweeten to reduce the total added sugar. You do what works for you!
  • Flax & Chia Seeds: I like to use a mix of both flax and chia seeds for both nutrition (adds more healthy fats, fiber, and a little protein) and function (helps absorb liquid and creates an ideal creamy overnight oats texture).
  • Greek Yogurt: Greek yogurt adds the best creaminess, plus nutritional benefits, too, like more protein and calcium.
  • Milk of Choice: I use unsweetened almond milk in this recipe and in the nutrition calculations, but use whatever milk you prefer to drink.
  • Almond Butter: This makes these apple overnight oats taste even creamier and more decadent. Plus it's a nutrient-dense ingredient, adding more healthy fats, protein, fiber, vitamins, and minerals.

Best Tips for This Recipe

apple pie overnight oats after absorbing all night
  • Use old-fashioned oats - they work best for overnight oats. Using steel cut oats will require more liquid and a longer absorption time, whereas using quick oats may require less liquid and/ or less absorption time.
  • After you stir the overnight oats, let them set on the counter for a few minutes while you put everything away and tidy up. Then, before you refrigerate your oats overnight, give them a second stir. This second stir is KEY for preventing the oats and seeds from settling at the bottom.
  • Add additional protein if you want. We all have different needs and I know many folks find they feel better consuming 20-30 grams (or more!) protein in the morning. If that's you, feel free to add a vanilla or unflavored protein powder of your choice. (I love adding a scoop of collagen peptides - it's an easy, flavorless way to boost the protein that doesn't impact the texture, either!)
  • Always give your oats a stir in the morning before eating to see if you need to add a splash or two of milk to create your desired consistency.
  • Half the fun of overnight oats is in the toppings. I love adding some extra diced apples and cinnamon on top, but you do you! Try raisins, craisins, pumpkin seeds, chopped walnuts, sliced almonds, a drizzle of almond butter, toasted coconut flakes - have fun!

Recipe Q&A

Are these applesauce overnight oats gluten-free?

Overnight oats are gluten-free as long as you're using certified gluten-free oats.

Do you eat these apple pie overnight oats hot or cold?

Either! Overnight oats are often consumed cold, but they can easily be warmed.

To warm up your overnight oats, heat them in a microwave-safe container in the microwave for 30 seconds at a time, stirring between each set.

Alternatively, you can reheat in a pot on the stove over medium heat, but you'll likely need to add a little more liquid here as some liquid is cooked out while reheating.

a white bowl with gold specks full of applesauce overnight oats with cinnamon and diced apples on top

Are overnight oats healthy?

Overnight oats can absolutely be a part of a healthy, balanced diet. (But remember - it's not really about individual foods, but more so about your overall eating pattern.)

But overnight oats, like these, are typically a great source of fiber (especially soluble fiber) and often contain protein from certain types of yogurts, milks, and protein powders.

How long do overnight oats last?

Overnight oats last about 3 days in the fridge.

If you need to prepare overnight oats for beyond 3 days, I would suggest prepping the dry ingredients in a mason jar, then sealing it and storing it in your pantry. The night before you need them, simply add the coconut milk and yogurt.

Why are my overnight oats too thick/ thin?

There could be several reasons for absorption issues with your overnight oats. Different protein powders, types of milk, yogurts, and types of oats (i.e. old-fashioned vs. quick) can all alter how much liquid is absorbed.

Plus we all have personal preferences, too, so some (like me!) may prefer overnight oats a little thicker and creamier, and some may prefer them thinner.

Play around with your specific ingredients to see if you need to adjust liquid levels to suit your preferences.

Apple Pie Overnight Oats dusted with cinnamon in a white and gold bowl

More Delicious Overnight Oats Recipes

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 spoon getting a bite of apple pie overnight oats out of a white bowl
Print Recipe
5 from 1 vote

Apple Pie Overnight Oats

Apple Pie Overnight Oats are deliciously creamy and full of the flavors of apple pie! They make a healthy, grab-and-go breakfast, too!
Prep Time10 mins
Set Time4 hrs
Total Time4 hrs 10 mins
Course: Breakfast
Cuisine: American
Servings: 1
Calories: 395kcal
Author: Lindsey Janeiro, RDN

Equipment

Ingredients

  • ¼ cup old-fashioned oats
  • 1 tablespoon ground flax seeds
  • 1 tablespoon chia seeds
  • ½ teaspoon cinnamon
  • ⅓ cup unsweetened almond milk or milk of choice
  • ¼ cup nonfat Greek yogurt
  • ¼ cup unsweetened applesauce
  • 1 tablespoon almond butter
  • ½ teaspoon vanilla extract
  • 1-2 teaspoons maple syrup
  • ¼ cup diced apple

Instructions

  • Combine all overnight oats ingredients (oats, flax, chia, cinnamon, milk, Greek yogurt, applesauce, vanilla, almond butter, and sweetener) in a jar. Stir until evenly incorporated.
  • Add diced apples and stir again.
  • Cover and refrigerate oats overnight, or at least 4 hours.
  • When you're ready to enjoy your oats, give them a stir to see if you like the consistency or if you need to adjust with another splash or milk or two.
  • Add any desired toppings and enjoy!

Notes

Note: I often add a scoop of collagen peptides or half a scoop of protein powder to these overnight oats. Collagen peptides don't typically affect absorption, but most protein powders will require a little extra milk - adjust accordingly!

Nutrition

Calories: 395kcal | Carbohydrates: 47g | Protein: 16g | Fat: 17g | Saturated Fat: 1.6g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 6.9g | Cholesterol: 3.1mg | Sodium: 89mg | Potassium: 503mg | Fiber: 11g | Sugar: 21g | Vitamin C: 2mg | Calcium: 361mg | Iron: 3.9mg

Still here? Save this Apple Pie Overnight Oats recipe to Pinterest -- or go make them now and share a pic to Instagram (tag me!) when you're done!

Black Forest Overnight Oats

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Black Forest Overnight Oats are creamy, rich, and fudge, studded with sweet cherries. And while these Chocolate Cherry Overnight Oats taste indulgent, they're a balanced way to start the day. They've got over 30 grams protein and 12 grams fiber.

a cherry on top of a jar of chocolate cherry black forest overnight oats

Why You'll Love These Chocolate Cherry Overnight Oats

  • These black forest overnight oats pair sweet, indulgent cherries with rich, creamy fudgy chocolate protein overnight oats - so delicious!
  • Despite how decadent they taste, they're actually an incredibly balanced breakfast! They've got over 30 grams protein, 12 grams fiber, and no added sugar.
  • Chocolate cherry overnight oats only need 7 ingredients and less than 10 minutes of hands-on time. Then just go to bed and you'll wake up to a satisfying grab-and-go breakfast!

Featured Ingredients

ingredients to make chocolate cherry overnight oats
  • Old-Fashioned Oats: I recommend using old-fashioned oats for a classic overnight oats texture. If you do choose steel cut or quick cut oats, know those will impact the absorption amount and time.
  • Cherries: Cherries (along with chocolate) are a staple in black forest dishes. You can use fresh cherries, or frozen that have been thawed. Be sure to remove all pits from fresh cherries!
  • Chocolate Protein Powder: Chocolate protein powder adds sweetness, chocolaty flavor, and packs in protein. It helps make these overnight oats a more balanced breakfast. I personally use Optimum Nutrition Double Rich Chocolate Whey Protein. They're third party tested, more accessible, and taste good -- but use what works for you! (I always recommend purchasing supplements that are third party tested, though.)
  • Cocoa Powder: A tablespoon helps create a rich and fudgy chocolate flavor. Nutritionally, it also adds some fiber, iron, and additional antioxidants.
  • Flax & Chia Seeds: I like to use a mix of both flax and chia seeds for both nutrition (adds more healthy fats, fiber, and a little protein) and function (helps absorb liquid and creates an ideal creamy overnight oats texture).
  • Greek Yogurt: Greek yogurt adds the best creaminess, plus nutritional benefits, too, like more protein and calcium.
  • Milk of Choice: I use unsweetened almond milk in this recipe and in the nutrition calculations, but use whatever milk you prefer to drink.

Best Tips to Make Black Forest Overnight Oats

ingredients in a jar to make black forest overnight oats
  • Use old-fashioned oats - this recipe has been tested most successfully with old-fashioned oats. Using steel cut oats will require more liquid and a longer absorption time, whereas using quick oats may require less liquid and/ or less absorption time.
  • After you stir the overnight oats, let them set on the counter for a few minutes while you put everything away and tidy up. Then, before you refrigerate your oats overnight, give them a second stir. This second stir is KEY for preventing the oats and seeds from settling at the bottom.
  • Sweeten to your preferences - I personally don't like things overly sweet, and find the sweetener included in my protein powder along with the natural sweetness of cherries is plenty sweet. But if you like things very sweet and/ or are using an unsweetened protein powder, you may prefer to add a little of your prefer sweetener.
  • Always give your oats a stir in the morning before eating to see if you need to add a splash or two of milk to create your desired consistency.
  • Don't forget to add some fun toppings! A dollop of whipped cream, mini chocolate chips, and a cherry on top are fun, dessert-inspired toppings, but fresh cherries and almonds are crazy delicious here, too!

Recipe Q&A

Are these chocolate cherry overnight oats dairy-free?

They can be made dairy-free by using a plant-based protein powder, plant-based milk alternative, and a dairy-free yogurt (such as a coconut milk-based yogurt).

Note that those adjustments will change nutrition information listed, and using a thinner yogurt will affect the texture of the oats (I'd start with ⅓ cup milk instead of ½ cup in that case - you can always add more later!).

Are overnight oats gluten-free?

Overnight oats are gluten-free as long as you're using certified gluten-free oats.

Do you eat overnight oats hot or cold?

Either! Overnight oats are often consumed cold, but they can easily be warmed.

To warm up your overnight oats, heat them in a microwave-safe container in the microwave for 30 seconds at a time, stirring between each set.

Alternatively, you can reheat in a pot on the stove over medium heat, but you'll likely need to add a little more liquid here as some liquid is cooked out while reheating.

Are overnight oats healthy?

Overnight oats can absolutely be a part of a healthy, balanced diet. (But remember - it's not really about individual foods, but more so about your overall eating pattern.)

But overnight oats, like these, are typically a great source of fiber (especially soluble fiber) and often contain protein from certain types of yogurts, milks, and protein powders.

a spoonful of fudgy black forest overnight oats

How long do overnight oats last?

Overnight oats last about 3 days in the fridge.

If you need to prepare overnight oats for beyond 3 days, I would suggest prepping the dry ingredients in a mason jar, then sealing it and storing it in your pantry. The night before you need them, simply add the coconut milk and yogurt.

Why are my overnight oats too thick/ thin?

There could be several reasons for absorption issues with your overnight oats. Different protein powders, types of milk, yogurts, and types of oats (i.e. old-fashioned vs. quick) can all alter how much liquid is absorbed.

Plus we all have personal preferences, too, so some (like me!) may prefer overnight oats a little thicker and creamier, and some may prefer them thinner.

Play around with your specific ingredients to see if you need to adjust liquid levels to suit your preferences.

More Delicious Overnight Oats Recipes

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 cherry on top of a jar of chocolate cherry black forest overnight oats
Print Recipe
5 from 1 vote

Black Forest Overnight Oats

Black Forest Overnight Oats are creamy, rich, and fudge, studded with sweet cherries. And while these Chocolate Cherry Overnight Oats taste indulgent, they're a balanced way to start the day with over 30 grams protein and 10 grams fiber.
Prep Time10 mins
Set Time4 hrs
Total Time4 hrs 10 mins
Course: Breakfast
Cuisine: American
Servings: 1
Calories: 388kcal
Author: Lindsey Janeiro, RDN

Equipment

Ingredients

  • ¼ cup old-fashioned oats
  • 1 scoop chocolate protein powder
  • 1 tablespoon cocoa powder
  • 1 tablespoon ground flax seeds
  • 1 tablespoon chia seeds
  • ½ cup unsweetened almond milk
  • ¼ cup nonfat plain Greek yogurt
  • ½ cup chopped cherries fresh or frozen, thawed
  • optional garnishes: whipped cream, mini chocolate chips

Instructions

  • Combine all the ingredients except the cherries into a small bowl or mason jar. Stir until evenly combined.
  • Let mixture set for 5 minutes then stir again. This step helps prevent the oats and seeds from settling at the bottom of the jar. If you want to mix your cherries in, stir in now.
  • Cover the container and refrigerate overnight oats for overnight, or at least 4 hours.
  • When ready to eat, stir and see if you need to add an extra splash or two of milk to create your ideal consistency.
  • Stir in or layer overnight oats with cherries. If desired, garnish with a small dollop of whipped cream and a few mini chocolate chips and enjoy.

Notes

Nutrition information uses Optimum Nutrition Double Rich Chocolate Whey Protein, unsweetened almond milk, and does not include whipped cream or mini chocolate chips.

Nutrition

Calories: 388kcal | Carbohydrates: 41g | Protein: 37g | Fat: 11g | Saturated Fat: 1.8g | Polyunsaturated Fat: 4.9g | Monounsaturated Fat: 2.4g | Cholesterol: 38mg | Sodium: 168mg | Potassium: 714mg | Fiber: 12g | Sugar: 13g | Vitamin C: 5.6mg | Calcium: 484mg | Iron: 4.8mg

Coconut Cream Pie Overnight Oats

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Overnight Oats with Coconut Milk are creamy, indulgent, and give off strong Coconut Cream Pie Overnight Oats vibes. These Coconut Overnight Oats are easily gluten- and dairy-free, and are a low-maintenance recipe requiring less than 10 minutes of hands on prep time.

A jar of coconut cream pie overnight oats layered with whipped cream

Why You'll Love These Coconut Overnight Oats

  • These coconut overnight oats are ultra creamy, rich, and decadent - tasting like a coconut cream pie!
  • They're very simple to make, with less than 10 ingredients requiring less than 10 minutes of hands-on preparation time. The rest of the time your fridge does your work for you, so you're ready to grab-and-go this easy, delicious breakfast in the morning!
  • You can easily customize these overnight oats to your preferences. Want a little more protein? Use Greek yogurt. Need them dairy-free? Use coconut-based yogurt.

Featured Ingredients

ingredients to make overnight oats with coconut milk
  • Old-Fashioned Oats: I recommend using old-fashioned oats for the best overnight oats texture. That said, you can use steel cut or quick cut oats, it will just impact the absorption amount and time.
  • Coconut Milk: I recommend using canned coconut milk in this recipe, as it's thicker, creamier, and helps give more coconut cream pie vibes. I personally prefer to use lite canned coconut milk. Note that if you use the thinner coconut milk in a carton, like in the refrigerated section of the store, it will affect the texture of your oats and make them thinner.
  • Shredded Coconut: Let it get nice and toasted and this goes a long with with adding texture and flavor to these oats.
  • Yogurt: Use a yogurt that fits your needs. Coconut milk yogurt makes a delicious, dairy-free option. I personally live in a very rural area and can't always find coconut milk yogurt, so plain Greek yogurt works well, too.
  • Flax & Chia Seeds: I like to use a mix of both flax and chia seeds for both nutrition (adds more healthy fats, fiber, and a little protein) and function (helps absorb liquid and creates an ideal creamy overnight oats texture).
  • Vanilla Extract: Just a little helps elevate the dessert and "coconut cream pie" type vibes of these overnight oats.
  • Sweetener: Use a sweetener that makes sense for you. The above image features a non-nutritive natural sweetener called allulose, but you can use stevia, monk fruit, erythritol, coconut sugar, sugar, or even honey or date syrup.

Best Tips to Make Overnight Oats with Coconut Milk

Coconut Overnight Oats
  • Use old-fashioned oats - this recipe has been tested most successfully with old-fashioned oats. Using steel cut oats will require more liquid and a longer absorption time, whereas using quick oats may require less liquid and/ or less absorption time.
  • After you stir the overnight oats, let them set on the counter for a few minutes while you put everything away and tidy up. Then, before you refrigerate your oats overnight, give them a second stir. This second stir is KEY for preventing the oats and seeds from settling at the bottom.
  • Sweeten to your preferences - that includes the level of sweetness and with the type of sweetener.
  • Always give your oats a stir in the morning before eating to see if you need to add a splash or two of milk to create your desired consistency.
  • Don't forget to add some fun toppings! You can go for more dessert-like, with whipped cream, toasted coconut, and chocolate chips, or you can add more nutrient-dense toppings like fresh fruit, nuts, and seeds.

Recipe Q&A

Are these coconut milk overnight oats dairy-free?

These coconut milk overnight oats can be made dairy-free by using a dairy-free yogurt (such as a coconut milk-based yogurt).

Are overnight oats gluten-free?

Overnight oats are gluten-free as long as you're using certified gluten-free oats.

Do you eat overnight oats hot or cold?

Either! Overnight oats are often consumed cold, straight out of the fridge, but they can easily be warmed.

To enjoy hot oats, simple heat overnight oats in a microwave-safe container in the microwave for 30 seconds at a time, stirring between each set. Alternatively, you can reheat in a pot on the stove over medium heat, but you'll likely need to add a little more liquid here as some liquid is cooked out while reheating.

Are overnight oats healthy?

Overnight oats can absolutely be a part of a healthy, balanced diet. (But remember - it's not really about individual foods, but more so about your overall eating pattern.)

But overnight oats, like these, are typically a great source of fiber (especially soluble fiber) and often contain protein from certain types of yogurts, milks, and protein powders.

a white bowl of coconut milk overnight oats

How long do overnight oats last?

Overnight oats last about 3 days in the fridge.

If you need to prepare overnight oats for beyond 3 days, I would suggest prepping the dry ingredients in a mason jar, then sealing it and storing it in your pantry. The night before you need them, simply add the coconut milk and yogurt.

Why are my overnight oats too thick/ thin?

Often absorption issues are due to using different types of milk (for example, coconut milk in the refrigerated, drinkable section is thinner than canned coconut milk like this recipe calls for). It may also be due to using different types of yogurt and oats (quick oats absorb faster and steel cut oats absorb slower than old-fashioned oats).

Additionally, if you're adding any protein powder, that can also play a role in the texture.

Ultimately we all have different preferences, too, so play around with your specific ingredients and see if you need to add more or less liquid to suit your preferences.

More Delicious Overnight Oats Recipes

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 jar of coconut cream pie overnight oats layered with whipped cream
Print Recipe
5 from 1 vote

Overnight Oats with Coconut Milk

Overnight Oats with Coconut Milk are creamy, indulgent, and give off strong coconut cream pie vibes -- plus they're so simple to make!
Prep Time10 mins
Cook Time4 hrs
Total Time4 hrs 10 mins
Course: Breakfast, Dessert
Cuisine: American
Servings: 1
Calories: 301kcal
Author: Lindsey Janeiro, RDN

Equipment

Ingredients

  • ⅓ cup old-fashioned oats
  • 1 tablespoon chia seeds
  • 1 tablespoon ground flax seeds
  • ⅓ cup canned lite coconut milk
  • ¼ cup Greek yogurt use coconut milk yogurt for dairy-free
  • 2 teaspoons sweetener like allulose, stevia, monk fruit, or sugar
  • ½ teaspoon vanilla extract
  • 1 teaspoon shredded coconut toasted

Instructions

  • Combine all ingredients except shredded coconut in a jar or container and stir. Let sit for 5 minutes.
  • Stir one more time, to prevent oats and seeds from settling to the bottom. If you want shredded coconut inside the oats, add before stirring this second time. If not, save it to top your overnight oats with at the end.
  • Let overnight oats sit and absorb in the fridge overnight, or at least 4 hours.
  • Stir and adjust consistency with an additional splash or two of milk if desired. Add any desired toppings and enjoy!

Notes

Nutrition facts are calculated with lite coconut milk, allulose, and with unsweetened shredded coconut - does not include the whipped cream garnish in pictures (though I highly recommend it as a fun and delicious addition!).

Nutrition

Calories: 301kcal | Carbohydrates: 37g | Protein: 13g | Fat: 14g | Saturated Fat: 6.5g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 1.4g | Cholesterol: 3.1mg | Sodium: 43mg | Potassium: 363mg | Fiber: 8g | Sugar: 3g | Vitamin C: 0.2mg | Calcium: 162.9mg | Iron: 3.6mg

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!

Overnight Oats with Protein Powder

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These Overnight Oats with Protein Powder are rich, creamy, and deeply chocolate (with a vanilla option in the recipe notes). Packed with protein and fiber, these chocolate protein overnight oats can be meal prepped for a grab-and-go balanced breakfast that's delicious and filling.

creamy, richly chocolate protein overnight oats

Why You'll Love These Overnight Oats with Protein Powder

  • They're creamy, flavorful, and so delicious. Plus, did you know overnight oats can be enjoyed hot or cold?
  • They're SO easy. Low maintenance is the name of the game here. Literally toss a few ingredients in jar, shake, refrigerate, and breakfast is ready in the AM.
  • Protein powder overnight oats make a nutritionally balanced, satisfying breakfast. They've got over 30 grams of protein, 10 grams of fiber, healthy fats, and are a good and excellent source of many vitamins and minerals.
  • They're crazy convenient, whether you want to meal prep them for breakfasts at home or to grab-and-go to eat at work or school.

Featured Ingredients

Ingredients to Make Overnight oats with Protein Powder
  • Oats: Old-fashioned rolled oats work best in this recipe (instant, quick, and steel cut oats require different amounts of liquid and setting time). Use certified gluten free oats if you have a medical need.
  • Chia Seeds: These add fiber, healthy fat, a little protein, and help thicken the overnight oats.
  • Flax Seeds: They also add nutrition (fiber and healthy fats) and function (help thicken).
  • Protein Powder: This provides most of the protein and adds flavor and sweetness. You can use any flavor or type of protein powder you prefer, just always choose a third party tested option!
  • Cocoa Powder: Gives a really rich and fudgy chocolate flavor. And did you know cocoa powder actually adds a nutritional boost of fiber, protein, and iron?
  • Milk: I personally enjoy unsweetened almond milk in this recipe, but use whatever kind of milk you prefer to drink.
  • Greek Yogurt: A little bit of plain, nonfat Greek yogurt adds a little flavor and creaminess, as well as protein and vitamins and minerals like calcium.

What Type of Protein Powder Should You Use?

It depends! When it comes to food and nutrition, there's never just one right answer. The best protein powder for you is one that best fits your needs! Consider your taste preferences, if you tolerate artificial sweeteners, any food allergies, whether you're a vegetarian or vegan, etc.

That said, as a dietitian I HIGHLY recommend you choose a protein powder that is third party tested to ensure product safety.

Whey Protein Powder

My current personal favorite is Optimum Nutrition Gold Standard 100% Whey Protein in Double Rich Chocolate. It's delicious and safe, as it's third party tested, they do daily quality assurance audits, and every ingredient has a Certificate of Analysis.

Plant-Based Protein Powder

If you're looking for a plant-based alternative, there is a Plant-Based Optimum Nutrition Protein Powder (lol I promise this is not sponsored, Optimum Nutrition has never heard of me).

Orgain makes a plant-based protein powder that's quite popular with some of my clients and among some of my dietitian colleagues. They do use facilities with a third party Food Safety and GMP certification from either NSF, or other Global Food Safety Initiative (also known as GFSI) benchmarked certifications such as SQF, BRC, or FSSC, but they do not third party test their actual supplements themselves.

How to Make Protein Overnight Oats

Ingredients in a Jar to Stir to Make Protein Overnight Oats