This baba ganoush recipe will be the star of your next get-together

Baba ganoush (also spelled baba ghanoush or baba ghanouj) is an eggplant based dip commonly enjoyed throughout the Mediterranean region. Its popularity has spread far beyond its origins and its become a staple in kitchens across the world.

It’s one of our all-time favorite dips, and a great addition to any appetizer spread, from a fancy holiday soiree to a casual backyard cookout.

Baba ganoush is traditionally made by roasting eggplant over an open flame, but we’ve found that a broiler or grill works just fine. Made with just a few simple ingredients and an irresistible blend of garlic, tahini and lemon juice, it has a smoky, earthy flavor that we can’t get enough of!

What you’ll love about this recipe:

• Naturally low carb – Baba ganoush is similar to hummus, but since the base is made from eggplant instead of beans, it’s naturally low carb.
• Vegetarian/Vegan – This is a vegetable based dip made with simple, whole food ingredients that you can find in any grocery store.
• Versatile – Enjoy this roasted eggplant dip with pita wedges or vegetable sticks, or use it as a spread on a sandwich or wrap or even as a unexpected way to top off a grain bowl.

Ingredients You’ll Need

One of my favorite things about baba ganoush is how simple and fresh the ingredients are! To make it, you’ll need:

• Eggplant. One large globe eggplant (about 1 1/2 pounds) will make about 2 cups of dip.
• Tahini. Tahini is a paste made from sesame seeds that give this baba ganoush its traditional nutty flavor. Look for it in the international aisle of your supermarket. Sometimes it’s also by the peanut butter!
• Garlic. I like the kick that raw garlic adds to this homemade baba ganoush, but you can roast the garlic cloves along with the eggplant for a roasted garlic variation.
• Parsley. For a pop of bright, fresh flavor.
• Lemon Juice.  For acidity.
• Salt. A generous pinch of kosher salt helps bring the flavors together and seasons this recipe perfectly.
• Olive Oil. For a little extra fat and a velvety texture.
• Smoked Paprika. To really highlight and enhance the smokey, charred flavor of the eggplant.

How to Make Baba Ganoush

Step 1: Char the eggplant. The first step to making baba ganoush is to char the eggplant under the broiler on on a hot grill. I used my countertop oven for this recipe, so I cut the eggplant in half lengthwise to make it fit better.

Step 2: Blend it up. Once the eggplant skin is charred, you’ll scoop out the tender flesh blend it with the rest of the ingredients. You have a few options here: Mix everything together by hand for a rustic dip with more texture, or blend it in a food processor until it’s perfectly smooth, like hummus. I also love using my minichop, which results in a texture somewhere between the two. Best of both worlds!

Step 3: Chill out. Let the dip chill for a bit. This gives the flavors some time to meld together.

Step 4: Top it off. Swirl some olive oil over the top and sprinkle on some smoked paprika or cumin for even more flavor.

Common Questions

More Mediterranean recipes you’ll love

• Cauliflower Tabbouleh Salad
• Roasted Red Pepper Hummus Pizzas
• Instant Pot Hummus
• Beet Hummus with Walnuts and Feta
• Cobb Salad with Hummus Vinaigrette
• Homemade Loukaniko Style Sausage
• Millet and Chicken Greek Salad
• Homemade Tzatziki Sauce

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Baba Ganoush (Eggplant Dip)

Baba Ganoush is a Middle Eastern appetizer of roasted eggplant, garlic and tahini. This recipe is the epitome of all things delicious! Try it with grilled meats, vegetables, or as part of an appetizer plate with hummus, pita, and olives.

Course Appetizer

Cuisine Mediterranean

Keyword baba ganoush, eggplant dip

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

ChillingTime 20 minutes minutes

Total Time 40 minutes minutes

Servings 8

Calories 88kcal

Author Lauren Keating

Ingredients

• 1 eggplant (about 1 ½ pounds)
• ⅓ cup tahini
• 2 cloves garlic minced
• 1 lemon juiced
• 1 teaspoon kosher salt
• ¼ cup fresh parsley finely chopped
• 1 tablespoon olive oil
• ¼ teaspoon smoked paprika

Instructions

• Grill or broil the eggplant for 15 minutes, until the skin is charred and the flesh is tender.
• Scoop out the flesh of the eggplant and discard the peels. Add the eggplant, tahini, garlic, lemon juice, and salt to a large bowl or the bowl of a food processor. Mix or process until thoroughly blended.
• Stir in the parsley.
• Transfer the baba ganoush to a serving dish. Cover and refrigerate for at least 30 minutes.
• Before serving, drizzle with olive oil and sprinkle with smoked paprika.

Nutrition

Serving: 0.25cup | Calories: 88kcal | Carbohydrates: 5g | Protein: 2g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 3g | Sodium: 296mg | Potassium: 144mg | Fiber: 2g | Sugar: 1g | Vitamin A: 205IU | Vitamin C: 11mg | Calcium: 24mg | Iron: 1mg

Pumpkin Pie Smoothies: The Fall Favorite You Never Knew You Needed

Summer will always be my favorite season, but I can’t help but get excited about Fall every year.

There’s just something about the changing leaves, crisp air, and back to school supply shopping that makes me so happy. Plus pumpkin spice lattes are back! 

But there’s always that window in September when I start to get in the mood for fall baking but it’s still hot out.

That’s where these pumpkin spice smoothies come in. 

They’re super easy to make and taste just like pumpkin pie! Plus they’re packed with protein and fiber to help you power through your morning. 

What you’ll love about this smoothie recipe:

• Made from real pumpkin
• Naturally gluten-free and easily adapted to be dairy-free. 
• Super thick and creamy — with no banana! 

What you’ll need to make healthy pumpkin smoothies

• Milk. Use your favorite dairy or non-dairy milk in this recipe. I personally like to use unsweetened almond milk but coconut milk, oat milk, and dairy milk are also great!
• Maple syrup. This pumpkin smoothie is naturally sweetened with maple syrup, which gives it a delicious rich flavor that other sweeteners don’t provide. 
• Vanilla yogurt. You can use traditional yogurt or Greek yogurt in this recipe. Nondiary yogurt also works if you want a dairy free smoothie!
• Pumpkin puree. Yup, we’re all about real pumpkin in this smoothie. Freezing the puree results in a thick, milkshake-like smoothie (without banana!)
• Pumpkin pie spice. For that classic fall flavor. 

Substitutions and Variations:

• No maple syrup? You can use honey instead. 
• If you only have plain yogurt, you can use that and add in 1/2 teaspoon vanilla extract. (I always have a big tub of Greek yogurt in my fridge, so I do this a lot!)
• Make your own homemade pumpkin pie spice by combining 1/2 teaspoon cinnamon, 1/4 teaspoon nutmeg, 1/4 teaspoon ginger, and 1/4 teaspoon ground cloves.
• Top your smoothie with whipped cream for extra pizzaz!
• Add a shot of espresso for a pumpkin spice latte smoothie. 
• For more protein and healthy fat, blend in a tablespoon of almond butter or cashew butter. 
• Add a nutrient boost: Blend in flax seeds, hemp hearts, chia seeds, or a scoop of collagen or protein powder for an extra nutrient boost. 

Frequently Asked Questions

More smoothie recipes

• Strawberry Banana Smoothies
• Creamy Mango Smoothies
• Super Thick Blueberry Banana Smoothies
• Pineapple Ginger Immunity Smoothies
• Easy Watermelon Smoothie
• Oatmeal Smoothie
• Tropical Green Smoothies
• Healthy Gingerbread Smoothies

If you’re craving more fall flavor that works on a hot day, you’ll also love this apple cider slush.

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Healthy Pumpkin Smoothie Recipe

This healthy smoothie recipe is perfect for early fall, when you're excited for fall flavor but it's still hot outside. It's great as a quick breakfast or an afternoon snack!

Course Smoothie Recipes

Cuisine American

Keyword pumpkin smoothie, pumpkin spice smoothie

Prep Time 6 minutes minutes

Freeze Time 6 hours hours

Total Time 6 hours hours 6 minutes minutes

Servings 2 servings

Calories 245kcal

Author Lauren Keating

Equipment

• high-power blender

Ingredients

• ¾ cup milk dairy or nondairy
• 2 Tablespoons pure maple syrup
• ¾ cup vanilla yogurt
• 1 cup frozen pumpkin puree see note above
• 2 teaspoons pumpkin pie spice

Instructions

• Remove the frozen pumpkin puree from the freezer, and break it into large pieces.
• In a high power blender, add the milk, maple syrup, vanilla yogurt, frozen pumpkin puree, and pumpkin pie spice in that order.
• Blend on high speed until the ingredients are smooth, about 2 minutes, using the tamper to press the ingredients into the blades as needed.

Nutrition

Serving: 1serving | Calories: 245kcal | Carbohydrates: 46g | Protein: 9g | Fat: 4g | Saturated Fat: 2g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Cholesterol: 13mg | Sodium: 97mg | Potassium: 626mg | Fiber: 4g | Sugar: 38g | Vitamin A: 19229IU | Vitamin C: 6mg | Calcium: 319mg | Iron: 2mg

What you’ll love about this dilly beans recipe:

• Crisp, snappy texture – These picked green beans stay crispy for months in the fridge and a great way to preserve the flavor of summer beans
• Affordable – Grab some beans at the farmers market (or from your garden!) and you can make a pint of dilly beans that are tastier and more affordable that store-bought
• Versatile – Add these tangy string bean pickles to all of your favorite summertime dishes
• Vegetarian, Gluten-Free, and Dairy Free – A great snack for so many different lifestyles!

Dilly Beans: Quick Pickled Green Beans

I’m a big fan of pickles, but I have to say that homemade dilly beans are one of my favorite. They’re perfectly tangy, with a snappy texture that’s so satisfying to bite into.

This dilly beans recipe is easy to make, and you can use them in so many different ways—I like to eat them by themselves as a snack or add them to salads. They’re also great as a simple side dish with burgers or barbecue. 

They’re the perfect thing to bring to your next picnic or potluck or to give as a hostess gift. 

Ingredients for quick pickled green beans

To make these refrigerator pickles, you’ll add fresh vegetables to a simple vinegar and salt brine. To make them, you’ll need:

• Green Beans. For the crispiest pickles, use the freshest string beans you can find. You can leave them whole, or trim them as needed to fit in your jar. 
• Vinegar. Use regular old white vinegar for this recipe, as others will affect the flavor of your pickles. 
• Garlic. Fresh is best, and you’ll need whole cloves for this recipe. I like to use local garlic from the farmer’s market or coop for the most pungent lavor. 
• Fresh Dill. What’s a dilly bean without the dill? 
• Salt. 
• Water. 
• Sugar (optional, if you like a slightly sweeter pickle)

You’ll also need a quart sized jar to hold your beans. I recommend a wide-mouth mason jar (the kind with straight sides, like you see here) to make it easy to get the beans in and out. 

How to make dilly beans at home

Start by making your brine. This is what preserves the beans. In a saucepan, combine water, vinegar, salt, and sugar if you’re using it. Bring it to a boil until the salt dissolves, then let it cool slightly so you don’t burn yourself. 

Next, add your green beans, garlic cloves, and fresh dill to a quart size mason jar. 

Carefully pour the brine into the jar, making sure the beans are fully submerged.

Cover and refrigerate for at least two days, or up to 6 months. They pickle flavor will continue to intensify for about a week before it levels out. 

Frequently Asked Questions about making dilly beans

More recipes for pantry staples:

• Hot Italian Giardiniera
• Homemade ketchup
• Blackberry ketchup
• Beer mustard
• Barbecue sauce
• Enchilada sauce
• Pickled Red Onions
• Beet Hummus

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Easy Dilly Beans Recipes

Dilly beans are a great way to bring the taste of summer into your kitchen all year long. These quick refrigerator pickles keep their crunchy texture and tangy flavor for months!

Course Snack

Cuisine American

Keyword dilly beans, pickled green beans, quick pickled green beans

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Refrigeration Time 2 days days

Total Time 2 days days 15 minutes minutes

Servings 10 servings

Calories 18kcal

Author Lauren Keating

Equipment

• 1 quart-sized mason jar

Ingredients

• 1 pound green beans
• 1 cup white vinegar
• 1 cup water
• 1 Tablespoon kosher salt
• 2 Tablespoon sugar optional
• 3 cloves garlic cut in half
• ⅛ cup fresh dill

Instructions

• Wash your green beans and trim to fit in your jar.
• Place the beans, garlic, and dill in your jar.
• In a saucepan, bring the water, vinegar, salt, and sugar (if using) to a boil, about 5 minutes. Remove from the heat and let sit for a minute or two to cool slightly.
• Carefully pour the brine into your jar, making sure all of the vegetables are fully covered.
• Cover the jar and place it in the fridge for at least 2 days before eating your pickled beans.
• Store in the refrigerator for up to 6 months.

Notes

For a stronger garlic flavor, thinly slice one clove of garlic (keep the other two halved). 

Nutrition

Serving: 4beans | Calories: 18kcal | Carbohydrates: 3g | Protein: 1g | Fat: 0.1g | Saturated Fat: 0.02g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.01g | Sodium: 469mg | Potassium: 100mg | Fiber: 1g | Sugar: 1g | Vitamin A: 313IU | Vitamin C: 6mg | Calcium: 20mg | Iron: 0.5mg

What you’ll love about this easy tzatziki sauce recipe:

• Prep ahead. This tasty dip will keep in the refrigerator for about 5 days.
• Versatile. Enjoy this cucumber-yogurt sauce as a dip, as a snack, in a Greek-inspired grain bowl with grilled gyro meat or with my favorite zucchini fritters.
• Healthy. Greek yogurt makes this a protein-packed snack.
• Special diet friendly. Tzatziki sauce is naturally gluten-free, low carb, and vegetarian. And it’s easy to adapt for vegan or low fat diets!

Mediterranean Magic: A Step-by-Step Guide to Making Tzatziki at Home

Tzatziki sauce is the best.

It’s a creamy, delicious Greek condiment that’s a staple of Mediterranean cuisine and a popular condiment for dishes like lamb gyros, pita sandwiches, and grilled chicken. This refreshing sauce also pairs perfectly with fresh veggies or pita chips as a snack or pre-dinner dip.

Unfortunately, store-bought versions can be expensive and contain unnecessary preservatives or flavorings.

Luckily, making tzatziki at home is quick, easy, and affordable!

It’s also a healthy option since it’s made with Greek yogurt, a great source of protein and probiotics.

Not only will making your own tzatziki taste better than anything you can buy at the store, but it’s also surprisingly easy. It’s ready in about 30 minutes and is made from simple, fresh ingredients.

Whether you’re looking to elevate your gyro game or just want to add some flavor to your veggies, you definitely need to learn how to make tzatziki sauce in your own kitchen!

What is Tzatziki sauce?

Tzatziki sauce (or gyro sauce) is a traditional Greek sauce made from yogurt, cucumber, garlic, and fresh herbs.

It’s typically served as a dip or condiment and goes well with grilled meats or vegetables. Tzatziki can also be used as a salad dressing or as a delicious topping for baked potatoes.

The yogurt in the sauce helps cool and balance the spiciness of the garlic, while the cucumber adds a refreshing flavor. In addition to being delicious, this cucumber-yogurt sauce is also healthy, with lots of protein but low in calories and fat.

Ingredients

It only takes a few simple ingredient to make homemade tzatziki.

You can eat it right away — and I often do — but it’s even better if you refrigerate it for a few hours so all the ingredients have time to meld together.

To make it, you’ll need:

• Seedless cucumber. Seedless cucumber has a great texture when grated and is less watery than regular cucumber.
• Plain Greek yogurt. You can use either full-fat Greek yogurt or low-fat Greek yogurt for this recipe.
• Garlic. A little garlic goes a long way in this recipe, since you’ll be adding it raw.
• Lemon juice. Fresh lemon juice things the sauce a little bit and adds a pop of acidity.
• Fresh dill. Fresh dill is the star of this tzatziki sauce and gives it it’s classic flavor.
• Salt. A pinch of salt helps bring the flavors into balance.

How to Make Homemade Tzatziki Sauce

Step 1. Choose your cucumber wisely.

The best cucumbers for this sauce are seedless cucumbers, sometimes sold as English cucumber or Persian cucumber.

They have fewer seeds and less water content than standard garden variety cucumbers, which means that when you grate them, you end up with a more concentrated flavor.

Step 2. Get shredding.

Some cooks chop their cucumber, but I like to shred mine. It practically disappears into the sauce, and the texture is fantastic. Use a microplane grater or a food processor fitted with a shredding plate.

Shredding the cucumber also means you can easily drain the excess liquid, so your cucumber sauce isn’t too watery. You can shred it into a strainer and let it sit for a bit to drain, or use your hands to squeeze out the extra moisture. You’ll be surprised how much cucumber juice is left over! Go ahead and throw it away or use it to make a green juice.

When grating the cucumber, you can leave the skin on for some color variation, but if the skin has been waxed, be sure to wash it well or peel it off first. Grate the cucumber into a bowl and set aside until needed.

Step 3. Add Garlic.

Mince your garlic garlic as finely as you can to avoid bitterness—you want it to be almost a paste. A mortar and pestle or microplane is helpful here.

Add the garlic to a medium sized mixing bowl and add 1 cup of Greek yogurt, 1 tablespoon of extra virgin olive oil, 1/2 teaspoon of salt, and the juice of one lemon. Stir well to combine.

Step 4. Bring it all together!

Mix together the grated cucumber, garlic, yogurt, lemon juice, and dill. Enjoy immediately or chill before serving!

Common Questions

More Recipes for Pantry Staples

• Homemade pita bread
• How to make hummus
• Baba Ganoush
• Herby Greek yogurt dip
• Spiced Chickpeas with Feta and Preserved Lemon
• Cauliflower tabbouleh salad
• Kale and quinoa tabbouli
• Instant Pot apple sauce
• Tomato cream sauce
• Homemade enchilada sauce
• Air fryer tortilla chips

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How To Make Tzatziki Sauce (Gyro Sauce)

Learn how to make delicious homemade tzatziki sauce from scratch! This tangy cucumber yogurt is a great dip or condiment for grilled meats or vegetables, and can also be used as a salad dressing.

Course Healthy Snack Recipes

Cuisine Mediterranean

Keyword cucumber sauce, cucumber yogurt sauce, tzatziki, tzatziki sauce

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 6

Calories 28kcal

Author Lauren Keating

Ingredients

• ¼ seedless cucumber
• 6 ounces plain Greek yogurt
• 2 cloves garlic
• 2 teaspoons chopped fresh dill
• ½ lemon juiced
• ⅕ teaspoon sea salt or to taste

Instructions

• Use a microplane or box grater to grate the cucumber. Strain or use your hands to squeeze out as much water as possible. Discard the water.
• Peel the garlic and mash it into a paste with the side of your knife.
• In a bowl, stir together the yogurt, cucumber, garlic, lemon juice, and dill. Mix well to combine. Season with salt to taste.
• Serve immediately or refrigerate for up to 5 days.

Video

Nutrition

Serving: 1serving | Calories: 28kcal | Carbohydrates: 3g | Protein: 3g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 2mg | Sodium: 90mg | Potassium: 35mg | Fiber: 1g | Sugar: 2g | Vitamin A: 34IU | Vitamin C: 5mg | Calcium: 39mg | Iron: 1mg

This recipe was originally posted in March 2014 and was updated with an improved recipe and new photos in September 2021.

Vegetarian poutine

I’ve been post (and eating!) so many delicious Mexican-inspired recipes lately that I figured I’d switch things up and feature our neighbors to the north for a change.

OK, that’s a total lie, but it makes a good story, right?

The truth is that I saw poutine on a menu a few weeks and got an instant craving that hasn’t gone away. That happens a lot – there’s just something irresistible about the combination of salty fries, squeaky cheese curds, and warm gravy that I can’t turn down.

The thing is, I rarely order it because I’m really picky about my gravy.

To satisfy my poutine craving, I came up with this mushroom gravy that’s rich, delicious, and just about perfect poured over oven fries.

This mushroom gravy is SO GOOD! It’s also great over mashed potatoes, stuffing, or any of your other gravy needs.

If you’re looking for a meatier gravy, you can also try my homemade chicken gravy without drippings.

Ingredients for mushroom gravy:

This vegetarian gravy comes together really easily with simple ingredients. The vegetables and spices get strained out to make a traditional, smooth gravy but I like to add a few of them back onto my fries for good measure.

You could also serve the cooked mushrooms on a burger or stuffed into a grilled cheese sandwich. Whatever you do, just don’t let them go to waste – they have a ton of flavor!

To make the gravy, you’ll need:

• Cremini mushrooms. These have a more robust flavor than their white and I love the earthy flavor they give this gravy
• Unsalted vegetable stock. Since the stock will reduce as the gravy thickens, I like to use an unsalted version. Otherwise, your gravy can wind up way too salty. You can always add mroe salt to taste at the end!
• White Wine. I use white wine to deglaze the pan before adding the broth. It gives the gravy a nice flavor, and adds a touch of acid to brighten it up. If you don’t have any or if you avoid alcohol, you can use water instead.
• Sage. Sage is an herb that tastes peppery and slightly sweet. It’s commonly used in sausage, sauces, stuffing, and many other types of food and I love the way it seasons this gravy!
• Peppercorns. I add whole peppercorns right into my gravy as it simmers. This gives it a beautiful peppery flavor! You’ll strain them out at the end but don’t worry if a few remain; they’ll soften up and become less intense in flavor as they cook.

Tips for making the best vegetarian gravy

If your gravy is too thick, add more vegetable stock to thin it out.

If your gravy is too thin, whisk together 1 Tablespoon of cornstarch with a little warm water. Whisk it into the gravy and bring it to a boil to thicken things up.

To prevent lumpy gravy, whisk it constantly while you pour in the stock. This will prevent the flour from clumping. You can also strain through a sieve or colander to get rid of any lumps.

Are all cheese curds vegetarian-friendly?

Not all cheese is vegetarian, since some is processed with enzymes derived from animals. If you’re making this poutine for a vegetarian friend, here are some tips on choosing vegetarian cheese. I’m a big fan of Yancy’s Fancy cheese curds, which are made with vegetarian rennet.

You can also use your favorite American or mozzarella fries for a fresh take on cheese and gravy fries or disco fries!

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Poutine with Mushroom Gravy

Course Vegetarian Recipes

Cuisine American

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Total Time 40 minutes minutes

Servings 8

Calories 370kcal

Author Lauren Keating

Ingredients

• 24 ‌ ‌ounces‌ ‌frozen‌ ‌shoestring‌ ‌fries‌ ‌
• 1 ‌ ‌Tablespoon‌ ‌olive‌ ‌oil‌ ‌
• 1 ‌ ‌small‌ ‌onion ‌ ‌chopped‌ ‌
• 8 ‌ ‌ounces‌ ‌sliced‌ ‌crimini‌ ‌mushrooms‌ ‌
• 1 ‌ ‌garlic‌ ‌clove ‌ ‌minced‌ ‌
• 1 ‌ ‌teaspoon‌ ‌whole‌ ‌black‌ ‌peppercorns‌ ‌
• ¼ ‌ ‌cup‌ ‌all‌ ‌purpose‌ ‌flour‌ ‌
• ¼ ‌ ‌cup‌ ‌white‌ ‌wine‌ ‌or‌ ‌water‌ ‌
• 2 ‌ ‌cups‌ ‌vegetable‌ ‌stock‌ ‌
• 10 ‌ ‌fresh‌ ‌sage‌ ‌leaves‌ ‌ ‌
• 8 ounces vegetarian cheese curds such as Yancy’s Fancy

Instructions

• Bake or air fry the fries according to the directions on the package.
• While the fries cook, prepare the gravy: Heat the oil in a large, deep-sided saute pan. Add the onions and cook 5 minutes, or until they begin to soften. Add the mushrooms and cook for 3 minutes, or until they soften and the color deepens. Add the garlic and peppercorns; cook 1 minute.
• Stir in the flour; cook, stirring constantly, 1 minute, until no white remains.
• Deglaze the pan with white wine (or water), scraping up any browned bits that are stuck to the bottom of the pan. Add the vegetable stock and sage. Simmer over low heat for 10 minutes, until thickened.
• Strain the gravy through a mesh strainer to separate out the solids.
• Add the fries to a bowl or serving dish. Toss with cheese curds. Pour gravy over top. If desired, top with some of the mushrooms and onions that were strained from the gravy.

Notes

Nutrition information is based on Alexia fries with sea salt.

Nutrition

Calories: 370kcal | Protein: 10.2g | Fat: 18.1g | Fiber: 3.9g

Below are the original photos that appeared in this post!

Make this Cowboy Caviar recipe for your next get-together and watch how quickly it disappears from the table!

Lime vinaigrette adds a tangy flavor that pairs perfectly with this vegetarian-friendly dish. You can serve it on its own as a salad or dip, or incorporate it into a full meal.

If you’re looking for a way to spice up your summer potlucks or fall tailgates, you need to try this cowboy caviar recipe!

It’s packed with protein and fiber from black-eyed peas, beans, and vegetables, so it’s perfect if you’re looking for a light but filling snack that will leave you feeling satisfied.

I love serving it with air fryer tortilla chips as a fresh take on salsa, but you can also spoon it over salad greens, add it to tacos, or even serve it as a side dish with grilled chicken.

Go ahead and make extra because leftovers keep well in the fridge for days and there are plenty of ways to enjoy this tasty treat throughout the week.

Jump To:

1. Ingredients
2. Method
3. Substitutions and Variations
4. Recipe Card

What is it called Cowboy Caviar?

Cowboy caviar, also known as Texas caviar, is a bean and corn dish that’s a cross between a salad and a salsa.

Many people think the name “cowboy caviar” comes from the idea that this salad was traditionally made by cowboys as tasty and convenient way to supplement their diet while working hard outdoors. While that’s a fun image, it was actually created in the 1940s by a New Yorker living in Texas and was dubbed cowboy caviar as a tongue-in-cheek nod to expensive salted fish caviar.

Ingredients

The ingredients for this cowboy caviar recipe are inexpensive and easy to find at any grocery store, which is one of the reasons I love it so much!

To make it, you’ll need:

• Fresh Tomatoes. I like using roma or plum tomatoes for this recipe, since they’re nice and meaty. For the best results, remove the seeds and dice the tomato. You could also use halved cherry or grape tomatoes!
• Black Eyed Peas and Black Beans. You’ll use one can of each type of bean for this recipe. I buy low sodium versions and always make sure to rinse the beans well!
• Frozen Corn.
• Bell Peppers.
• Jalapeno Pepper.
• Cilantro.

You’ll also need some pantry staples to make the delicious lime vinaigrette that brings everything together and adds so much flavor:

• Fresh Lime Juice.
• White Wine Vinegar.
• Maple Syrup.
• Chili Powder.
• Garlic Powder.
• Dried Oregano.
• Dried Basil.

Tip for making cowboy caviar

Start by mixing up the vinaigrette in a large mixing bowl. One well mixed, you can add the beans and vegetables right into the same bowl. This way, you only end up with one dirty dish!

Once the vegetables are coated with vinaigrette, you can serve the salsa immediately. For the best flavor though, I like to refrigerate it for about 20 minutes. This gives the flavors time to mingle and the vegetables to take on a lightly pickled flavor.

You can also make Texas caviar in advance. It stores well in the refrigerator for about 5 days, but the vegetables will soften as it sits. If I’m serving it to guests or bringing it to a party, I don’t like to make it more than one day ahead of time. I do not recommend freezing this recipe.

Pro Tip: Finely diced cilantro has a tendency to clump up in a way that makes it difficult to blend well when added along with other ingredients. Adding it by itself at the end helps it distribute more evenly throughout the recipe.

Substitutions and Variations

As written, this dish has medium heat. You can adjust the spiciness by reducing or eliminating the jalapeno — or adding more! You can also use jarred pickled jalapenos instead of fresh ones.

Here are some other easy swaps that you might want to consider based on what you have in your kitchen:

Try sweet onions instead of red onions.

Hate cilantro? You can use parsley instead.

You can use honey instead of maple syrup. Just keep in mind that the recipe will no longer be vegan.

Add salty crumbled cheese, like cotija or feta.

More healthy dips and salads for tailgating

• Low Carb Buffalo Chicken Dip
• Spicy Bacon and Scallion Dip
• Pumpkin Beer Cheese Dip
• Beet Hummus with Walnuts and Feta
• Cauliflower Tabbouleh

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Cowboy Caviar

Course Healthy Snack Recipes

Cuisine Southwest

Prep Time 15 minutes minutes

Total Time 15 minutes minutes

Servings 15 servings

Calories 93kcal

Author Lauren Keating

Ingredients

For the dressing:

• ¼ cup fresh lime juice
• 2 Tablespoons white wine vinegar
• 2 Tablespoons olive oil
• 1 Tablespoon pure maple syrup
• 1 teaspoon kosher salt
• ½ teaspoon black pepper
• ¼ teaspoon chili powder
• ¼ teaspoon garlic powder
• ¼ teaspoon oregano
• ¼ teaspoon basil

For the salad:

• 4 Roma or plum tomatoes seeded and diced
• 1 can 15 ounces blackeyed peas, rinsed and drained
• 1 can 15 ounced black beans, rinsed and drained
• 20 ounces frozen corn thawed
• 1 red onion diced
• 1 green bell pepper seeded and diced
• 1 red bell pepper seeded and diced
• 1 jalapeno pepper seeded and minced
• 2 Tablespoons finely chopped cilantro

Instructions

• In a large mixing bowl, make the vinaigrette by whisking together the lime juice, vinegar, oil, maple syrup, and spices.
• Add the black-eyed peas, black beans, tomatoes, corn, peppers, onion, and jalapeno. Mix gently until coated.
• Stir in the chopped cilantro.

Nutrition

Serving: 1cup | Calories: 93kcal | Carbohydrates: 18g | Protein: 3g | Fat: 2g | Polyunsaturated Fat: 2g | Sodium: 147mg | Fiber: 3g | Sugar: 6g

These air fryer tortilla chips are super easy to make and have all the crunchy goodness of store-bought chips without the fat or calories.

Fresh lime juice gives these homemade chips a flavor boost. You’ll love them for dipping in salsa or guacamole or eating on their own as a snack. Go ahead and eat a few (or more!) — your taste buds will thank you for this delicious treat!

Whether you’re looking for a healthier alternative to store-bought chips or want to make your own to control sodium levels, these air fryer tortilla chips are perfect for any occasion.

These simple and delicious homemade tortilla chips can be made in less than 10 minutes and are sure to become your new favorite snack.

The best part about them is that they have loads of flavor options! You can use almost anything from taco seasoning mix, garlic powder, chili powder, or even homemade Ranch seasoning to make the homemade tortilla chips of your dreams.

Jump To:

1. Ingredients
2. Method
3. Substitutions and Variations
4. Recipe Card

Ingredients for Air Fryer Tortilla Chips

To make delicious tortilla chips in an air fryer, all you really need are tortillas. But a few other additions turn these into chips that will rival any restaurant you’ve been to — and you won’t want to eat store-bought chips again.

• Tortillas. For the best flavor, I like to use white corn tortillas to make these chips. Yellow corn tortillas are also great. Steer clear of flour tortillas, which have a different flavor and, in my opinion, don’t lend themselves to tasty chips. If you have access to fresh tortillas, your chips will really be next-level!
• Lime Juice. A splash of fresh lime juice takes these chips over the top. You’re guests will wonder what is it that makes them so special!
• Coarse salt. Using coarse salt helps give these air fried tortilla chips that classic salty flavor and texture you know and love. I love using sea salt, but flaky kosher salt also works well here.
• Oil. You don’t have to coat the chips with oil, but a light coating does help make them crispier and gives them a great golden brown color and toasty edges. Spray oil makes it easy to get a light, even coating of oil on each chip. You can also use a silicone basting brush to lightly coat each tortilla with olive oil.

Tips for making the best air fried tortilla chips

Air fryer temperature and time settings will vary based on the brand/model. You may need to consult the product manual if you find your air fryer does not have the same settings required in the recipe.

Some air fryers require preheating and some do not. If you’re not sure, check your manual! This recipe was cooked using an air fryer that requires preheating.

Try not to overlap your chips in the air fryer. If they are too cramped and overlap, they will cook unevenly.

More Seasoning Ideas

I love keeping these chips simple, with just a little lime juice and salt. But the options are limitless!

If you really want to ramp up the flavor of your chips, try:

• Tajin (chili-lime seasoning)
• Taco seasoning
• Trader Joe’s Everything But the Elote Seasoning
• Homemade Ranch seasoning: Equal amounts of dry parsley, dill, chives, onion powder, and garlic powder
• Homemade doritos seasoning: Equal amounts of garlic powder, onion powder, cumin, chili powder, and paprika
• Cajun seasoning
• Cinnamon and sugar (omit the lime juice and salt)

How to store homemade tortilla chips

Let the chips cool completely; they’ll continue to crisp as they cool. Then store them in an airtight container (a ziplock bag works well!) Your chips will stay crisp for 5-7 days.

Delicious Dips for your Tortilla Chips

These chips are great on their own, but most people will probably want something to dip them into. Store-bought salsa is great, but here are some delicious homemade dips to try:

• Fresh Cantalope Salsa
• Pineapple Salsa
• Crab and Blackberry Guacamole
• Keto Buffalo Chicken Dip
• Spicy Bacon and Scallion Dip

These crispy air fryer tortilla chips also make a great base for nachos topped with my Instant Pot chicken carnitas, as a base for my favorite tortilla soup recipe, or in taco casserole.

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Air Fryer Tortilla Chips

Course Gluten-Free

Cuisine South American

Servings 4 servings

Calories 164kcal

Author Lauren Keating

Equipment

• Silicone Basting & Pastry Brush
• Cosori Air Fryer
• Misto Brushed Aluminum Oil Sprayer

Ingredients

• 10 gluten-free white corn tortillas
• 2-3 Tablespoons fresh lime juice
• Cooking spray or olive oil
• Flaky Sea Salt

Instructions

• Preheat your air fryer to 375°F.
• Stack 5 tortillas, Use a sharp knife of a pizza cutter to cut into quarters. Repeat with remaining tortillas.
• Spread the tortilla wedges on a flat surface. Use a silicone basting brush to brush each chip with lime juice, then spray with cooking spray. Flip the chips over and repeat on the other side. Sprinkle with salt.
• Place the tortilla chips in the air fryer in a single layer. For best results, you will need to work in batches.
• Cook chips for 2 minutes and then flip and cook for another 2 minutes 30 seconds or until crisp and golden. Note that the cooking time can vary slightly depending on the model of air fryer you have, as well as on the thickness of the tortillas you started with.
• Remove the chips from the air fryer and repeat until all chips are cooked.

Nutrition

Serving: 10chips | Calories: 164kcal | Carbohydrates: 28g | Protein: 3g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Sodium: 173mg | Fiber: 4g | Sugar: 1g

Unbelievably easy Instant Pot applesauce tastes just like the inside of an apple pie! This recipe is unsweetened and has a touch of cinnamon for the ultimate fall flavor. Enjoy this applesauce warm straight from the pot or refrigerate it for later!

Growing up in Upstate New York, it never truly felt like fall until we spent a day at the apple orchard. We’d always come home and make a giant pot of applesauce.

My favorite version is thick and chunky with a hint of cinnamon that makes it taste like pie filling!

Making applesauce on the stove like we used to do takes hours, but thanks to the Instant Pot this easy recipe is ready in just a few minutes! This is just one of the 80 amazing recipes you’ll find in my new Clean Eating Instant Pot Cookbook!

It’s great as a snack (I love it warm!) but you can also use it to replace oil in your favorite baked goods or add a natural sweetness to homemade barbecue sauce.

Jump To:

1. Ingredients
2. Method
3. Substitutions and Variations
4. Recipe Card

Ingredients

You’ll never believe how simple it is to make this homemade applesauce. To make it, you’ll need only need 2 ingredients:

• Apples. You’ll need about a pound and a half of apples for this recipe, which is about 4-6 apples depending on their size. The type of apples you choose will affect the final texture and flavor of your applesauce. I love using gala apples, which are naturally sweet and juicy. Other great options are Golden Delicious, Fuji, and Cortland apples. You can also use a mix of types to create your own custom flavor.
• Ground Cinnamon. Cinnamon helps balance out the sweetness of the apples and gives the sauce it’s apple pie flavor.

How to make applesauce in the Instant Pot

Start by peeling the apples coring the apples. Then, cut each apple into about eight large chunks. Keeping the apple pieces on the larger side will keep them from turning to mush and will help add texture to the final product. If you prefer smoother applesauce, you can cut the apples into small pieces.

Add the apple pieces to your Instant Pot along with the cinnamon and 1/2 cup of water. The apples will release a lot of juice as they cook, so you don’t need to add a lot of water to the recipe — just enough to create steam so the pot can come to pressure.

Lock the lid in place and cook on high pressure for 8 minutes, then let the pressure release naturally for 10 minutes.

Finally, remove the lid and use a potato masher or a heavy wooden spoon to mash the apples into a thick sauce. If you prefer a smoother sauce, similar to store-bought sauce, you can use an immersion blender for this step.

Pro Tip: The apples will continue to cook during the pressure release stage, so it’s important not to rush this step. Otherwise, they might not be soft enough.

Substitutions and Variations

For pear sauce: Swap the apples in this recipe for pears for a delicious twist!

Turn it into apple butter: If you’re a fan of thick, sweet apple butter you’ll need to reduce the applesauce. Pressure cookers don’t allow the necessary evaporation to occur for this, but you can use the Instant Pot’s slow cooker function! Once your applesauce is fnished, switch the pot to slow cook and prop the lid open so steam can escape. Cook for about 2 hours, or until the sauce is thick and smooth.

Add more flavorings to create your own variations. Stir in a little vanilla extract, freshly grated ginger, or a drizzle of honey. Let me know youre favorite add-ins!

More apple recipes that are perfect for fall

• Grain free Apple Crisp foil pakcets
• Apple baklava bites
• Turkey, Apple, and Cheddar Rolls
• Breakfast Risotto with Apples and Raisins
• Harvest Kale Salad with Pomegranate + Apples
• Sheet Pan Roast Sausages with Apples and Parsnips

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Instant Pot Apple Sauce

Course Healthy Snack Recipes

Cuisine American

Prep Time 5 minutes minutes

Cook Time 8 minutes minutes

Additional Time 17 minutes minutes

Total Time 30 minutes minutes

Servings 2 cups

Calories 95kcal

Author Lauren Keating

Ingredients

• 6 apples about 1 1/2 pounds
• ¼ cup water
• ¼ teaspoon cinnamon

Instructions

• Peel and core the apples. Cut each apple into roughly eight large chunks.
• In the Instant Pot, combine the apples, water, and cinnamon. Lock the lid in place.
• Select Manual or Pressure Cook and set the cooker to High Pressure for 8 minutes.
• When the cook time is complete, let the pressure release naturally for 10 minutes, then quick release any remaining pressure.
• Carefully remove the lid and use a potato masher or heavy wooden spoon to gently mash the apples into applesauce.
• Serve warm or refrigerate for up to 10 days.

Notes

Reprinted from my Clean Eating Instant Pot Cookbook

Nutrition

Serving: 1/3 cup | Calories: 95kcal | Carbohydrates: 25g | Sodium: 2mg | Fiber: 4g | Sugar: 19g

Did you know that you can make crispy, crunchy homemade granola right in your slow cooker? 

That’s right, your crock pot isn’t just for soups and stews! In fact, making crispy slow cooked recipes is one of my favorite tricks. I share a bunch of them in my new Healthy Meal Prep Slow Cooker Cookbook, from an awesome veggie pot pie topped with crispy crust to cranberry-orange scones that are perfect for breakfast on the go. 

The naturally sweetened cherry-almond granola is one of my favorite recipes in the book both because it’s so tasty and because it’s so impressive. It doesn’t matter how many times I make it, it still amazes me every time I give it a final stir and hear it shaking around. 

(If you love granola as much as I do, you’ll also want to be sure to check out my carrot cake granola and these chewy earl grey granola bars.)

Homemade Granola Ingredients:

To make this crock pot granola you’ll need a few pantry staples:

• Rolled Oats: Because granola wouldn’t be granola without them!
• Shredded Coconut: This adds great flavor and texture and gets nice and toasty
• Honey: For the perfect touch of sweetness
• Cinnamon: So tasty and it smells so good! 
• Egg Whites: These help the granola form crispy clumps
• Mix-Ins: I went with dried cherries and slivered almonds for this granola recipe, but you can use any combination of dried fruit or nuts that you like

Slow Cooker Granola Method:

To make slow cooker granola, start by spraying your slow cooker insert with cooking spray, then mixing the oats, coconut, honey, and cinnamon together.

Next, stir in the egg whites, making sure the oats are evenly moistened. 

Put the lid on, but leave it slightly ajar. I stick a wooden spoon into the crock to prop it open a little. This lets the steam escape and helps the oats crisp up instead of getting soggy. 

Stir in your favorite mix-ins, then spread the cooked granola out onto  a baking sheet to help it cool faster. It will continue to crisp as it cools.

I love eating this healthy granola recipe in a bowl with milk or sprinkled over yogurt with a drizzle of honey or maple syrup. It’s also great on top of ice cream, or as the base to trail mix with pretzels and M&Ms or chocolate chips. 

Store the granola in an airtight container at room temperature for up to two weeks or freeze for up to 3 months.

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Cherry-Almond Granola

If you thought slow cookers are only good for cooking soups and stews, you’ll be surprised to learn that you can also use them to make granola! Leaving the lid slightly ajar lets steam escape, helping the granola crisp up. Egg white helps the oats form crunchy clusters and honey adds just a touch of sweetness. Once you get the hang of this recipe, it’s easy to swap out the fruit and nuts to make it your own.  

Course Healthy Breakfast Recipes

Cuisine American

Keyword crock pot granola, granola recipe, homemade granola, slow cooker granola

Prep Time 5 minutes minutes

Cook Time 2 hours hours

Total Time 2 hours hours 5 minutes minutes

Servings 10 servings

Calories 223kcal

Author Lauren Keating

Ingredients

• 4 cups old-fashioned rolled oats
• 3 large egg whites
• ⅓ cup honey
• ¼ cup unsweetened shredded coconut
• ½ teaspoon ground cinnamon
• ½ cup sliced almonds
• ½ cup unsweetened dried cherries

Instructions

• Generously coat your slow cooker with cook-
  ing spray and add the oats, egg whites, honey, coconut, and cinnamon. Mix well to moisten
  the oats thoroughly.
• Cover the slow cooker, leaving the lid slightly
  ajar. Cook on High heat for 1 hour. Stir the
  granola to help prevent it from sticking to
  the bottom of the slow cooker. Re-cover the
  cooker and cook for 1 hour more.
• Stir in the almonds and cherries. Turn off
  the slow cooker and let the granola cool
  completely.
• Store individual portions in airtight containers
  in a cool, dry place for up to 2 weeks, or freeze
  for up to 3 months.

Notes

Meal Prep Tip: This granola is great sprinkled over Greek yogurt, eaten as cereal with your favorite milk or nut milk, or on its own as a crunchy treat. 

Cooking Tip: This granola will continue to crisp up as it cools. You can let it cool in right in the slow cooker or speed up the process by spreading it out onto a baking sheet.

Nutrition

Serving: 1/10 recipe | Calories: 223kcal | Carbohydrates: 39g | Fat: 6g | Sodium: 19mg | Fiber: 4g

I’m back again with another spicy Buffalo-inspired snack recipe. Can’t stop, won’t stop. What more can I say? I hope you all like Buffalo sauce as much as I do!

This time, we’re making crispy roast chickpeas that are supercharged with bold, spicy flavor. If you know me, you know I’m a huge fan of roasted chickpeas. They’re a great healthy snack packed with protein and tons of crunch. 

If you love Buffalo wings, you’ll definitely love these!

Buffalo Roast Chickpeas

Since chickpeas have a pretty neutral flavor on their own, you can get really creative with seasonings. I’ve flavored them with everything from salt and vinegar to turmeric to lemon and za’atar. 

For this recipe, I spice things up with big Buffalo flavor. 

Start with your favorite hot sauce. For me, that’s Frank’s Red Hot. Maybe you have some leftover from making my low carb buffalo chicken dip or buffalo chicken lettuce wraps. Or maybe you’re like me and always have a bottle (or two!) in your fridge. 

Then, bump up the flavor even more by adding smoked paprika, garlic powder, and cayenne pepper. Did I mention these baked chickpeas are spicy? If you like spicy food, ½ teaspoon of cayenne is a good place to start, but if you can’t handle heat ¼ teaspoon of cayenne will be more your speed. 

Tips for Making Crispy Chickpeas

Drain and rinse your chickpeas, then dry them thoroughly with a paper towel. The drier you can get them the better! This will help the seasonings stick and will also help them get super crunchy. Any water that clings to the beans will steam in the oven, which can make the chickpeas soft. 

Spreading the chickpeas into a single layer will also help ensure they crisp up rather than steam. Use two baking sheets if yours are small. More space is definitely better!

Keep a close eye on the chickpeas as they bake – especially during the last few minutes. They can go from a delicious, crispy snack to a burnt mess pretty quickly if you’re not paying attention. 

Can I Air Fry these Crispy Chickpeas?

Yes, totally! Air fry them at 370 degrees, shaking the basket halfway through.

I love making these in my air fryer, but the one downside is that you can’t fit as many in there as you can on a baking sheet. If you decided to air fry your beans, I recommend scaling the recipe down by half or working in batches. 

How to Eat Roast Chickpeas

This chickpea snack is great on its own. I eat them like popcorn! They’re also great on a salad. A bed of romaine hearts or iceberg lettuce topped with these shredded carrots, cucumber, Buffalo chickpeas, and blue cheese crumbles would make a great vegetarian alternative to Buffalo chicken salad! They’re also great sprinkled onto soup. These spicy chickpeas are especially great when used to cut through rich soups, like potato soup or creamy chowder. 

How to Store Crispy Chickpeas

Buffalo chickpeas will stay crispy for about a week when stored in an airtight container at room temperature.

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Spicy Buffalo Roasted Chickpeas

Spicy Buffalo roasted chickpeas are a great healthy snack! You'll love their bold, spicy flavor.

Course Gluten-Free

Cuisine American

Keyword chickpea snack, crispy chickpeas, roasted chickpeas, spicy chickpeas

Prep Time 5 minutes minutes

Cook Time 40 minutes minutes

Total Time 45 minutes minutes

Servings 12

Calories 66kcal

Author Lauren Keating

Ingredients

• 2 15 ounce cans chickpeas beans (garbanzo beans), drained and rinsed
• 3 Tablespoons hot sauce
• 2 Tablespoons olive oil
• 1 Tablespoon smoked paprika
• 2 teaspoons garlic powder
• ¼ -1/2 teaspoon cayenne pepper

Instructions

• Heat your oven to 425. Line a baking sheet with parchment.
• Pat the chickpeas dry with paper towels. Add them to a large bowl, then stir in the hot sauce, oil, and spices. Stir well so the chickpeas are evenly coated.
• Arrange the chickpeas in a single layer on the baking sheet. Sprinkle generously with sea salt and pepper.
• Bake 40 minutes, stirring halfway through, or until crisp. 
• Remove from the oven and let cool completely – the chickpeas will continue to crisp as they cool.

Nutrition

Serving: 1/4 cup | Calories: 66kcal | Carbohydrates: 9g | Protein: 2g | Fat: 3g | Polyunsaturated Fat: 2g | Sodium: 169mg | Fiber: 2g | Sugar: 2g