Thanksgiving dinner isn’t complete without a dish of green bean casserole (and Brussels sprouts and sweet potato casserole). But honestly canned soup and those tins of fried onions kind of weird me out. And don’t even get me started on the texture of canned green beans. 

I knew there had to be a better way to make it. And there is! 

This healthy green bean casserole recipe is made from-scratch with all fresh ingredients, from the green beans and mushrooms, to heavy cream, to caramelized onions and toasty bread crumbs that give it it’s classic crunchy, golden brown top. 

Shawn’s a huge fan of the traditional recipe, but he loved my fresh take on it — he even said it tasted better than usual! 

You can even use pork panko to make it low carb and keto friendly. 

How do you make homemade green bean casserole from scratch?

Traditionally, green bean casserole is made with canned or frozen green beans, condensed cream of mushroom soup, and French fried onions. 

For this healthy, from-scratch version, we’ll need to make a few swaps:

• Use fresh green beans instead of frozen or canned. You can use frozen if you really want, but fresh taste so much better!
• Two kinds of sauteed mushrooms, garlic, and heavy cream instead of the cream of mushroom soup. This gives your casserole base so much flavor! (You can also use homemade condensed cream of mushroom soup if you prefer.) 
• Lightly caramelized onions to give the recipe that classic oniony flavor.
• Panko bread crumbs to mimic that crispy topping that normally comes from French fried onions. With all the flavor and texture that’s happening here, I promise you won’t miss those friend onions one bit. 

Gluten-Free/Keto green bean casserole

To make this casserole low carb and gluten-free, you’ll need to make two adjustments. 

First, use coconut flour instead of wheat flour in your mushroom soup mixture. You can, of course, use your favorite low carb thicker such as xanthan gum or almond flour, but I like the texture that coconut flour lends to this recipe – it’s smooth and silky without being gummy or gritty. 

Second, you’ll need another option for those breadcrumbs on top. I LOVE how this recipe comes out with pork panko, which is essentially just crushed up pork rinds. It has a very subtle pork flavor that goes nicely with the green beans, and has that crunchy, crumbly texture that you’d expect atop a casserole. 

If you don’t want to use pork panko, you can also use almond meal on the top of your green beans. This will change the flavor of the recipe, so it won’t feel as true to the original we all know and love, but it will still be tasty. 

FAQs:

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Fresh Green Bean Casserole

Prep Time 20 minutes minutes

Cook Time 40 minutes minutes

Total Time 1 hour hour

Servings 4 servings

Calories 175kcal

Author Lauren Keating

Equipment

• Medium Baking Pan
• Pork Panko

Ingredients

• ¼ ounce dried porcini mushrooms
• 2 Tablespoons butter divided
• 1 Tablespoon olive oil
• 1 pint sliced crimini mushrooms
• 2 garlic cloves minced
• ¼ cup flour or coconut flour, for low carb/gluten-free
• 1 cup vegetable broth
• ¼ cup heavy cream
• 1 yellow onion sliced
• 1 pound fresh green beans trimmed
• ¼ cup panko bread crumbs or pork panko, for low carb/gluten-free

Instructions

• Heat your oven to 400F.
• Bring 1/2 cup of water to a boil. Add the porcini mushrooms and let sit for 20 minutes, until plump. Remove the mushrooms and finely chop them. 
• Melt 1 Tablespoon of butter and oil in a saucepan over medium heat. Add the porcini and cremini mushrooms and the garlic. Cook for 6-8 minutes, until softened. 
• Sprinkle the flour over the mushrooms, stirring to coat them. 
• Slowly whisk in the broth and heavy cream. Simmer for 10 minutes, until thick enough to coat the back of a spoon. 
• Add the green beans and simmer 4-5 minutes more. 
• Meanwhile, heat the remaining tablespoon of butter in a skillet over medium-high heat. Add the onion. Cover and cook 3-4 minutes, until the onion begins to soften. Remove the cover and continue to cook, stirring frequently, for 5-6 minutes or until a rich golden brown. If the onions start to stick to the pan, stir in a tablespoon or two of water. 
• Stir half of the onions into the green beans mixture, then transfer to a medium (roughly 8×6) baking dish. Scatter the remaining onions over the top, then cover with an even layer of panko. 
• Bake for 15-20 minutes, or until golden brown and bubbling. 
• Let stand 10 minutes before serving.

Notes

I bake this casserole at 400 because that’s the same temperature I roast chicken at and I usually make them together. If you’re making something that bakes at a lower temperature, that’s ok — just leave the casserole in for an extra 5-10 minutes until the top is golden. If you’re not using the oven for anything, you can also broil the casserole for 3-5 minutes to toast the top. 

To make vegetarian: Use traditional panko breadcrumbs

To make keto/gluten free: Use pork panko and coconut flour. 8 net carbs.

Nutrition

Serving: 1/6 recipe | Calories: 175kcal | Carbohydrates: 18g | Protein: 4g | Fat: 10g | Saturated Fat: 5g | Polyunsaturated Fat: 4g | Cholesterol: 21mg | Sodium: 226mg | Fiber: 3g | Sugar: 6g

Air Fryer Salmon

I adore salmon. 

It’s truly one of the most versatile and delicious protein options and one that’s frequently overlooked or forgotten. 

A ton of people have told me that they’re afraid to cook salmon at home. This makes me so sad! It’s really easy, promise!  Especially when you use your air fryer to cook it.

There is no reason to avoid making this healthy salmon recipe. 

Salmon is one of the first proteins I tried cooking in my air fryer, and I still can’t get over how perfect it comes out. It’s crispy on the edges, but moist and flaky inside. 

If this is your first experience with either air fryer salmon, you won’t be disappointed.  This is the ultimate recipe that’s simple, packed with flavor, and easy to prepare. 

If you didn’t have time to defrost your fish, you can also use my method for air fryer salmon from frozen!

I plan to try all of my salmon recipes in the air fryer now.  This jerk salmon avocado rice bowl is a favorite, and I just know it would do great in the air fryer. My one pan orange salmon is another recipe that I think will cook beautifully in the air fryer. 

Tips for Cooking Fish in The Air Fryer

For some meats, you need to do specific things for best results. Salmon is one protein cooks beautifully cooked in the air fryer with minimal fuss. Season your salmon fillets, lay them inside your air fryer basket with room around each piece, and cook as directed below. That is it! 

My only tip is that it is best cooked skin side down and sprayed with olive oil spray before placing into the air fryer.  Your air fryer truly will make your meal planning much easier to manage.

Tip:  When cooking in your air fryer, spray the basket with oil before use to prevent sticking.  If you don’t have oil spray, you can brush on a bit of olive oil instead. Don’t be too heavy handed here – a little oil goes a long way!

How Long Do I Cook Salmon in the Air Fryer?

For an average salmon filet, you will cook at 390 degrees for 7-10 minutes.  If you prefer a rare cut of salmon, you can cook for less time.  

Food safety guidelines recommend cooking salmons to an internal temperature of 145 degrees. Personally,  I prefer salmon medium, or around 130 degrees. I actually didn’t think I liked salmon at all until a restaurant suggested I try it this way! I had only ever had it well-done previously, which gives it a dryer texture and fishier flavor. Cooked medium though, its succulent and delicious, with a delicate and sweet flavor. 

It’s up to you what you do, but if you’re like me and prefer your salmon less cooked be sure to buy the highest quality fish you can get your hands on.

The best way to determine the time you like is to start with the lower end of the time scale and add additional time if needed. 

What to Serve With Salmon Fillets

You can get really creative with side dishes to go with air fryer salmon!

It absorbs so much of the flavors around it that you can serve it easily with many options. I typically default to Asian flavors like my miso salmon with green tea broth but it’s also great with Caribbean flavors, barbecue sauce, or butter and basil.

I usually serve salmon with rice and vegetables. Broccoli is a favorite and also comes out amazing in the air fryer (here’s a great recipe for air fryer broccoli).   It is also delicious on a salad or in a wrap alongside other vegetables and sauce. 

This crunchy salmon salad with sriracha dressing is another great option that is delicious and shows just how versatile this salmon recipe could be with other ingredients.

More delicious salmon recipes

• Salmon and Sweet Potato Sheet Pan Dinner
• Easy Lemon-Glazed Salmon
• Miso Salmon Salad
• Gluten-Free Salmon Skewers
• Smoked Salmon Fritatta
• Sriracha Salmon Salad
• Jerk Salmon Rice Bowls
• Baked Salmon Patties
• Creamy Salmon Pasta

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Perfect Air Fryer Salmon

Perfect salmon filets are easy to make – just pull out your air fryer! Simply seasoned with great garlic and lemon flavor, this is a light and healthy option that takes no time to prepare. Give it a try and you’ll never want to cook salmon in a pan again!

Course Healthy Weeknight Dinner Recipes

Cuisine American

Keyword air fryer salmon, healthy salmon recipe, lemon salmon

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Total Time 15 minutes minutes

Servings 2 servings

Calories 289kcal

Author Lauren Keating

Equipment

• Crux 2.6 Qt. Touchscreen Air Convection Fryer

Ingredients

• ½ pound salmon fillets 1 ½ inch, bones removed
• 2 teaspoons olive oil
• ½ teaspoon garlic powder
• Salt and pepper
• 1 lemon cut into rounds

Instructions

• Lightly coat each fillet with olive oil and season with garlic powder, salt and pepper.
• Place fillets skin-side down in the basket of the air fryer. Cover the salmon with lemon slices Set air fryer to 390 degrees for 7-10 minutes. 
• When the air fryer is done check fillets with a fork to make sure they are cooked through to your liking.
• Once finished remove from the fryer and serve with a fresh lemon wedge, if desired.

Nutrition

Serving: 1g | Calories: 289kcal | Carbohydrates: 5g | Protein: 26g | Fat: 19g | Saturated Fat: 3g | Polyunsaturated Fat: 14g | Cholesterol: 71mg | Sodium: 218mg | Fiber: 1g | Sugar: 1g

Leftover Turkey Casserole: The Most Delicious Way to Use Up Your Leftovers

I’m not usually a big casserole person, but I recently made a few classic casseroles for one of my freelance clients and I finally understand the appeal.

They’re cozy as can be, super easy to make, reheats well (perfect to prep for lunches!), and can even be made ahead and frozen for later.

I’m officially a casserole convert. 

This leftover turkey casserole is seriously so good.

Have you ever finished a really good dinner and immediately started looking forward to having leftovers for lunch the next day? This recipe gives you that feeling. 

Leftover turkey casserole is a classic after Thanksgiving for obvious reasons. But, unfortunately, most turkey casserole recipes are pretty bland and have a muddy flavor from things like canned cream of mushroom soup. 

This low carb turkey casserole doesn’t have any of that. Instead, I spiced things up with cajun seasoning and jalapeno pepper.

I also added red bell pepper and green beans to keep things tasting fresh and vibrant. Casserole not your thing? Try using up your leftover turkey with this turkey rice soup.

What you’ll love about this recipe:

• Low Carb – Made with cauliflower rice!
• Made with fresh ingredients – Step away from the can of “cream of soup.” We’re using fresh, wholesome ingredients in this turkey casserole!
• Reheats well – Perfect for meal prep! If you’re tired of turkey, you can even freeze it for later.

Ingredients in Cajun Turkey Casserole

• Cooked turkey. Leftover Thanksgiving turkey is ideal, but I grabbed a package of roast turkey breast from Trader Joes that was perfect in this recipe. Just be sure not to use deli meat turkey. You could also use a rotisserie chicken or sautee turkey tenderloin. 
• Green Beans. I prefer to use fresh green beans in this recipe, but frozen beans are also ok. If you use fresh beans, be sure to trim the ends! 
• Red Bell Pepper. I know red peppers cost a little more than green peppers, but they have a sweeter flavor than green peppers. They also add a pop of color that this leftover turkey casserole really needs. 
• Jalapeno Pepper. Jalapeno pepper adds a little extra spice to this casserole. Add more or less, depending on how spicy you want your casserole to be. 1 small jalapeno is a good starting place. 
• Cajun seasoning. Cajun seasoning is what gives this casserole it’s flavor, so you don’t want to skimp here. Store-bought cajun seasoning can be hard to find, so here’s my cajun seasoning recipe. 
• Cauliflower Rice. Cauliflower rice keeps this casserole low carb, and means it’s easier to make since you don’t have to mess with boiling rice! I love cauliflower rice, but in this recipe, you can barely notice the cauliflower flavor with all of the other ingredients. 
• Sharp White Cheddar. I strongly prefer to grate my own cheese. It melts better than pre-shredded cheese and has better flavor.
• Eggs. Eggs help bind everything together. Be sure to take the pan off the stove before you add the eggs – you don’t want them to scramble!

More leftover turkey ideas

A big pot of soup and a leftover turkey casserole or two should easily take care of any leftover Thanksgiving turkey you have. But if you have more, or if you’re looking for some other ideas, I also suggest:

• Baked turkey sliders with cranberry mustard
• Turkey Panini Sandwiches with Apple Butter
• Grilled turkey and kimchi melts
• Turkey apple cheddar rolls
• Turkey cassoulet
• Turkey gumbo
• Turkey pot pie

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Cajun Turkey Casserole

Low carb turkey casserole, made with cauliflower rice, green beans, and cheddar cheese can be on the table in under 45 minutes. It’s the PERFECT way to use up your leftover turkey from Thanksgiving, but you can easily make it any time of year. 

Course Low Carb

Cuisine American

Keyword cajun turkey casserole, leftover turkey casserole, low carb turkey casserole, turkey casserole

Prep Time 10 minutes minutes

Cook Time 40 minutes minutes

Total Time 50 minutes minutes

Servings 6

Calories 332kcal

Author Lauren Keating

Ingredients

• 1 Tablespoon olive oil
• 1 onion diced
• 1 red bell pepper diced
• 2 garlic cloves minced
• 1 jalapeno minced
• 12 ounces green beans trimmed
• ½ to 1 Tablespoon Cajun seasoning
• 2 ounces cream cheese
• 16 ounces cauliflower rice
• 2 cups cooked turkey diced (can also use cooked chicken)
• 6 ounces shredded white cheddar divided
• 2 eggs beaten
• Parsley for garnish

Instructions

• Heat your oven to 350F. Spray a 9×11-inch casserole pan with cooking spray.
• Heat the oil in a large pan over medium heat. Add the bell pepper, onion, garlic, and jalapeno; cook 3-4 minutes, until beginning to soften.
• Stir in the green beans and Cajun seasoning; cook 1-2 minutes.  Stir in the cream cheese until melted.
• Remove from heat and stir in the cauliflower rice, turkey, and all but ½ cup cheese. Stir in the eggs.
• Pour into the prepared casserole pan. Top with remaining cheese.
• Bake for 30 minutes, until the cheese is bubbly and light golden brown. Remove from the oven and let rest 10 minutes. Sprinkle with parsley.

Notes

Add more or less jalapeno and Cajun seasoning depending on how spicy you want your casserole. I use one medium jalapeno and a full Tablespoon of seasoning for a casserole with a pretty good kick to it.

Nutrition

Serving: 1g | Calories: 332kcal | Carbohydrates: 14g | Protein: 25g | Fat: 20g | Saturated Fat: 9g | Polyunsaturated Fat: 9g | Cholesterol: 149mg | Fiber: 4g | Sugar: 6g

Do you ever make a huge meal, eat it for dinner one day and heat up leftovers for lunch all week and then immediately make it again because you’re so sad that the leftovers are gone? 

That’s what happened when I made this zucchini and sausage in tomato cream sauce.

It’s just so good! And that’s coming from someone who usually gets burned out on leftovers after a day or two. 

I served this creamy tomato sauce over broiled sausage and zucchini for a delicious and easy weeknight dinner.

Instead of spiralizing the zucchini like I usually would, I cut it into big chunks. It held up to the hearty tomato cream sauce better that way.

The bigger pieces of zucchini also mean that you can broil them right on the same pan as your sausages. Everything gets toasty and charred and has an extra layer of flavor. 

This dinner is so warm and cozy. I’m definitely looking forward to eating it all fall and winter long!

What is pink sauce? 

Pink sauce, also known as tomato cream sauce or rosario sauce, is basically a combination of marinara sauce and alfredo sauce. It’s similar to vodka sauce, except even richer and creamier.

It’s pretty much the best sauce ever. 

You can eat it on pasta or tortellini, use it on a pizza, or ditch the carbs like I did here and serve it over broiled vegetables. It’s delicious paired with sausage, chicken, or even shrimp.

If you love creamy tomato sauce, you’ll also love penne al baffo or tomato and mascarpone sauce.

Ingredients and Substitutions

Butter. I use unsalted butter when I cook so I have more control over the seasoning.

Heavy Cream or Whipping Cream. In a pinch you can also use half and half.

Fresh Garlic. Lots of it!

Freshly Grated Parmesan Cheese.

Crushed Tomatoes. For even more flavor, use fire-roasted tomatoes! If you’re really dedicated, you can crush your own fresh tomatoes. I use canned tomatoes here. They’re just as tasty and the flavor is more consistent, especially when tomatoes aren’t in season. 

Fresh Basil. There’s nothing else quite like it; dried basil just won’t do in this recipe.

Red Pepper Flakes. If you like a little bit of spice.

How do you make it? 

The first time I had tomato cream sauce was way back in college when one of my roommates mixed together a jar of marinara sauce and a jar of alfredo sauce. We were instantly hooked at ate it pretty regularly. 

Of course, that’s not how I make it anymore.

These days I make this pink sauce recipe entirely from scratch – and it barely takes any more time than opening those two jars did. Of course, this homemade version tastes a million times better!

Saute the garlic in butter. Cook until the garlic is fragrant, but don’t let it brown or it will get bitter. Low heat is key here. 

Whisk in some heavy cream and bring it to a simmer. Stir in some parmesan cheese to form a thick, creamy Alfredo sauce. 

Add the ingredients for classic marinara: crushed tomatoes and fresh basil.

Add a little water to thin the sauce if it’s too thick, season to taste with a little sea salt and some crushed red pepper, and there you have it! My absolute favorite thing to eat right now. 

Just look how luscious that tomato cream sauce is! It’s definitely rich, but a little goes a long way.

You can make a big batch and freeze it if you want, but it’s so quick to make that I usually just make it as I need it.  

Commonly Asked Questions

Here are some more low carb Italian comfort food recipes you’ll love!

• Lightened-Up Stuffed Pepper Soup
• Mussels with Saffron Tomato Sauce
• Roasted Tomato Soup with Goat Cheese
• Chicken Parmesan Stuffed Zucchini Boats
• Air Fryer Chicken Meatballs

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Tomato Cream Sauce with Broiled Zucchini and Sausage

Tomato Cream sauce is packed with classic Italian flavor and take just 15 minutes to make. Swap classic pasta in favor of roast sausages and zucchini for a low carb, keto, and gluten-free dinner.

Course Healthy Weeknight Dinner Recipes

Cuisine Italian

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 4 servings

Calories 467kcal

Author Lauren Keating

Ingredients

For the Sauce

• 2 Tablespoons butter
• ½ cup heavy cream
• 6 garlic cloves crushed
• ¾ cup grated parmesan
• 14 ounces crushed tomatoes about 1.5 cups
• 2 Tablespoons chopped fresh basil
• ¼ teaspoon crushed red pepper flakes

For the Broiled Zucchini and Sausage

• 3 medium zucchini
• 2 teaspoons olive oil
• 6 Italian sausages

Instructions

For the Sauce

• Melt the butter in a saucepan set over medium-low heat. Add the garlic and cook 1-2 minutes, until fragrant but not browned.
• Whisk in the cream. Increase heat and bring to a simmer. Let simmer for 5 minutes, whisking constantly, until reduced by about half.
• Stir in the parmesan cheese until smooth. Add the tomatoes and basil and simmer for 5 minutes.
• If desired, whisk in 1/4 cup of water to thin the sauce. Season to taste with salt and red pepper.

For the Zucchini and Sausage

• Heat your broiler to high.
• Cut each zucchini crosswise into 4 pieces. Cut eat of those pieces lengthwise into four wedges. Drizzle with oil.
• Arrange the zucchini wedges and sausages on a baking sheet. Broil for 10 minutes, until the sausages are cooked through and the zucchini is lightly charred.
• Slice the sausages into rounds. Stir the sausage and zucchini into the sauce.

Nutrition

Serving: 1serving | Calories: 467kcal | Carbohydrates: 14g | Protein: 21g | Fat: 37g | Saturated Fat: 17g | Polyunsaturated Fat: 21g | Trans Fat: 1g | Cholesterol: 86mg | Fiber: 3g | Sugar: 7g

OK, I know what you’re thinking.

What on earth is a chaffle?

No, that’s not a typo. A chaffle is a grain-free, low carb waffle that’s great for people following a keto diet. At their simplest, chaffles are a mixture of eggs and cheese that’s baked in a waffle iron until it’s light and fluffy inside and crisp on the edges. Just like the perfect homemade waffle. 

These low carb waffles have taken the internet by storm over the last few weeks – and for good reason! They’re an amazing low carb substitute for bread, and people have been stuffing them with all sorts of fun fillings and also using them to make sandwiches and pizzas. 

I’ll be honest. At first, I thought they sounded weird. But the more I thought about it, the more appealing a savory chaffle sounded. I eat carbs but Shawn doesn’t, so I made these chaffles with ham, jalapeno peppers, and scallions as a treat for him.

Of course, I couldn’t stop nibbling at them myself! It really is impressive how fluffy and bread-like they are! They definitely taste cheesy, but they aren’t eggy at all. 

If traditional waffles are more your style and you aren’t counting carbs, try my sweet corn waffles with blueberry sauce or this buttermilk waffle recipe. 

If you love jalapenos and cheese, you might also want to ry these low carb smoked jalapeno poppers.

How do you make a savory low carb waffle? 

These savory ham and cheese chaffles are so easy to make! Start by grating 2 ounces of cheddar cheese. You can use pre-shredded cheese, but I really liked how they came out when I shredded a fresh block with my finest grater. 

Next, mix in 2 eggs along with two teaspoons of coconut flour, diced ham steak, grated jalapeno pepper, and chopped scallions. 

Cook the batter in a hot waffle iron coated with coconut oil or ghee spray for 2-3 minutes, or until it’s golden brown and puffed. It should pull off of the waffle iron really easily. It will be soft and bready and first, but the edges will crisp up as the cheese cools. 

A lot of people like to use a mini waffle maker for this, but I use my full-size version. Just spoon the batter in the middle and know that you’re waffle won’t be as big as the waffle iron is. 

When the cheese is grated really finely, it practically melts into the egg and creates a thick batter before it even hits the hot waffle iron. I use the same grater to grate my jalapeno. That way it blends evenly into the batter and you don’t have to worry about accidentally getting too much in one bite. It might give the batter a slightly green tinge, but that will go away once they’re cooked. 

Are chaffles healthy? 

My first reaction to the thought of a cheese and egg waffle was that there was no way that it’s healthy. But when you break it down into its individual ingredients, it’s really not much different than an omelet. Plus they use less cheese than most omelets do, with just ¼ ounce of cheese each. They are a little high in fat and cholesterol, but low in carbs and moderate in calories, so it all depends on what you prioritize for your personal diet. 

Sharp cheddar is naturally low in lactose, but you can also make these chaffles with non-dairy cheese shreds.

Can you make sweet chaffles? 

Yes! Sweet keto waffles are totally a thing. Most are made with mozzarella cheese instead of cheddar for a milder flavor. I love the look of these pumpkin chaffles and can’t wait to make them myself.  If you’re weirded out by the thought of cheese for breakfast, I’m a big fan of Swerve’s low carb pancake and waffle mix.

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Savory Chaffles with Ham and Jalapenos

Low carb ham and cheddar waffles have jalapeno and scallions for extra flavor. These "chaffles" are perfect for people on a low carb or keto diet!

Course Healthy Breakfast Recipes

Cuisine American

Keyword chaffle, ham and cheese waffle, keto recipe, low carb recipe, low carb waffle

Prep Time 5 minutes minutes

Cook Time 12 minutes minutes

Total Time 17 minutes minutes

Servings 4 servings

Calories 119kcal

Author Lauren Keating

Equipment

• Coconut Flour
• Ghee Oil Spray
• Mini Waffle Iron

Ingredients

• 2 ounces sharp cheddar cheese
• ½ jalapeno pepper
• 2 large eggs
• 2 ounces ham steak
• 1 scallion
• 2 teaspoons coconut flour

Instructions

• Shred the cheese using the finest grater you have. Remove the seeds from the jalapeno and grate it on the same grater. Finely chop the ham and scallion.
• Combine all ingredients in a bowl. Mix well.
• Pour 1/4 of the batter into a hot waffle iron sprayed with cooking spray (I like using coconut oil or ghee spray for the best flavor). Cook 2-3 minutes, until golden brown and crispy around the edges.
• Remove the waffle from the waffle iron – it will continue to crisp as it cools.
• Repeat with the remaining batter.
• Enjoy these chaffles warm or at room temperature.

Notes

Chaffles reheat best on a baking sheet in the oven, or in a toaster oven (not a pop up style toaster)

Nutrition

Serving: 1g | Calories: 119kcal | Carbohydrates: 2g | Protein: 10g | Fat: 8g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Cholesterol: 113mg | Sodium: 308mg | Sugar: 1g

If you’re like me (and I know you are!) you love a healthy breakfast – whether it’s eaten in the morning or at dinnertime. There’s just something about breakfast food that’s so good! 

This vegetarian omelet with spinach is as tasty as it is healthy. During the week I’m all about make-ahead breakfasts that I can eat on the run, but on the weekend I love taking a few extra minutes to make fresh eggs. This omelet recipe is very simple and only takes about ten minutes to cook. With my tips on how to make the perfect omelet, you’ll be a pro in no time!

When looking for the perfect breakfast, what do you look for? I look for something that’s going to fuel my day. without making me feel bogged down or lazy. This omelet with spinach recipe ticks off every box of my good breakfast checklist. I especially love that it’s chock full of farm fresh vegetables like tomatoes, peppers, and mushrooms, to help start the day off on a nutritious foot. 

How to make an omelet

Eggs cook quickly, so you’ll want to be sure to have all of your ingredients prepped and ready to go before you start cooking. For this vegetarian omelet, that means shredding the cheese and sauteeing the vegetables. Then, heat up your smallest pan and coat it in butter. When both the mix and the pan are ready, pour your egg mixture into the pan. Using a small pan will result in a thicker, fluffier omelet. The smaller omelet is also much easier to handle when it’s time to flip it!

You will see that the eggs fill the pan, settling in at the sides. From there it is just a simple matter of making sure the omelet cooks evenly. You do this by pushing the cooked parts of the egg ever so gently towards the center, making sure not to break the omelet. You’ll know your eggs are done when the liquid look is gone and the omelet has a slight sheen to it.

Once the omelet is cooked, you will need to add your ingredients. I recommend spinach, cheese, and tomatoes, but you can add whatever your heart desires. Place your ingredients on one side of the omelet.  From there you just fold the omelet over, cover it, it cook it for another minute or two so the cheese gets nice and melty. Flip it out of the pan and onto a plate and enjoy!

Tips for the best omelet

Always cook an omelet on medium-low heat. That way you’ll have plenty of time to move the egg around and get each part cooked evenly. Otherwise, some parts can start to brown and stick to the pan while other parts are still raw. I also recommend that you use a rubber spatula so you can properly move the eggs around. 

Another tool that will make your life way easier is an omelet pan. These pans have sloping sides that help with moving the egg mixture around and getting the omelet out. If you don’t have one of these, a regular pan with sloped sides should do just as well. 

What can I put in an omelet? 

I love going to the farmers market and grabbing whatever looks good or going through the fridge seeking out any bits and bobs that are left from the week.  This vegetable omelet with spinach is a classic, but you can also try a spinach-artichoke omelet or a chorizo omelet. I also love making omelets with smoked salmon and feta or leftover steak with sauteed peppers and onions. The only limit here is your imagination! Just make sure your fillings are cooked before you add them to the eggs. 

With these tips, you’re ready to become an omelet master!

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Vegetarian Omelet with Spinach

This vegetarian omelet with spinach and fresh farmers market product is a great, nutritious meal any time of the day. It's ready in about 10 minutes, so a healthy breakfast is never far away!

Course Healthy Breakfast Recipes

Cuisine American

Keyword Omelet with spinach Spinach omelet Omelet with spinach recipe

Prep Time 5 minutes minutes

Cook Time 8 minutes minutes

Total Time 13 minutes minutes

Servings 1

Calories 421kcal

Author Lauren Keating

Ingredients

• 2 large eggs
• 2 tablespoons milk
• 1 tablespoon butter
• ⅛ teaspoon salt
• ⅛ teaspoon black pepper
• ½ cup spinach chopped coarsely
• 1 small tomato finely diced (about 1/4 cup)
• ¼ red bell pepper finely diced (about 1/4 cup)
• 2 mushrooms cleaned and sliced thinly
• 1 ounce Swiss cheese shredded

Instructions

• In a small bowl, whisk eggs and milk until well blended
• Spray a small non-stick omelet pan or skillet with cooking spray. Saute mushrooms and peppers until soft, about 3 minutes. Remove from pan and set aside.
• Melt the butter in the pan. Pour in the egg mixture, tilting the pan to coat the bottom. Lift up the cooked edges of eggs to allow uncooked eggs to be cooked. When the top of eggs are thickened and no liquid eggs remain, season with salt and pepper. 
• Add spinach, tomatoes, mushrooms, peppers, and cheese to one side of the omelet
• Fold omelet in half. Cover and cook 1-2 minutes, or until cheese is melted. Serve immediately.

Nutrition

Serving: 1g | Calories: 421kcal | Carbohydrates: 14g | Protein: 26g | Fat: 30g | Saturated Fat: 16g | Polyunsaturated Fat: 12g | Trans Fat: 1g | Cholesterol: 431mg | Sodium: 591mg | Fiber: 4g | Sugar: 5g

A Cubano, but make it low carb!

I was craving a Cuban sandwich the other day, but Shawn has been following a low carb diet so we haven’t been eating a lot of bread. Enter, Cubano stuffed pork loin!

That’s right, I rolled ham, Swiss cheese, dill pickles, and mustard into a pork tenderloin marinated in garlicky mojo. Then I threw it on the grill until it was charred on the outside and gooey on the inside.

It was the best damn pork loin I’ve ever eaten. It was so juicy and flavorful! I’ll be making this keto pork tenderloin all summer long. It would be perfect for the 4th of July!

To keep our meal low carb, I served this stuffed pork tenderloin loin with grilled asparagus and mashed cauliflower. If you aren’t watching carbs, slide a slice right onto a burger bun for a super awesome Cuban style sandwich. Leftovers – if you have any – are delicious straight from the fridge.

If you love Cuban flavors, you’ll also love these Cuban-Style Beef Lettuce Wraps with Pickled Onions (Paleo, Whole 30, Dairy Free) or Cuban Bean Patties with Pineapple Rice.

How to stuff and tie pork loin:

Stuffed pork tenderloin so much easier to make than it looks! First, you’ll want to butterfly your pork and pound it really thin. Hold a sharp knife parallel to your cutting board and split to pork nearly in half, length-wise. It should open like a book.

Next, cover the pork with plastic wrap and pound it with a meat mallet until it’s about ½ inch thick. Layer on your stuffing ingredients – mustard, pickles, ham, and Swiss cheese for this recipe – then, starting at the long side, tightly roll the pork around the filling.

To keep the fillings secure, you’ll need to tie the pork tenderloin with kitchen twine. You can use short pieces of twine and knot each one at the top, or use one long piece and twist it around itself to secure it every time it comes around the top.

Here’s a video that shows you how to cut and tie the pork tenderloin:

If you don’t have twine, you can use toothpicks to keep everything closed up tightly. In a pinch, unwaxed and unflavored dental floss with also does the job.

How to grill a stuffed pork Tenderloin:

To grill the stuffed pork tenderloin, heat your grill to high heat. Place the pork on the grill, seam-side down, then grill for 4 minutes on each side, or until deeply browned and charred. Next, turn the heat down to medium-low and cook the pork over indirect heat for 20 minutes, or until a meat thermometer shows that it’s reached an internal temperature of 155 degrees.

Remove the pork from the grill and let it rest for at least 5 minutes before removing the twine and slicing it.

How to bake a stuffed pork Tenderloin:

If you don’t have a grill or the weather isn’t cooperating, you can also bake this Cubano pork loin in the oven.

Preheat your oven to 450 degrees and place the pork seam-side down in a roasting pan. Bake 10 minutes, or until the pork begins to brown. Then reduce the heat to 350 degrees and bake 45-55 minutes, or until the pork reaches an internal temperature of 155 degrees. As with the grilled tenderloin, you’ll want to be sure to let the pork rest for at least 5 minutes before slicing.

looking for more ways to cook pork loin? Try this German-inspired pork loin slow cooker recipe .

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Cubano Stuffed Pork Loin

A Cubano, but make it low carb! This pork tenderloin is marinated in garlicky mojo, then stuffed with ham, Swiss cheese, pickles, and mustard. Yum!

Cuisine South American

Keyword cubano pork loin, cubano stuffed pork loin, stuffed pork loin

Prep Time 15 minutes minutes

Cook Time 40 minutes minutes

Additional Time 1 hour hour

Total Time 1 hour hour 55 minutes minutes

Servings 4 servings

Calories 424kcal

Author Lauren Keating

Equipment

• Kitchen Twine in Holder
• Instant Read Meat Thermometer

Ingredients

• 1 pound pork tenderloin loin
• ¼ cup olive oil
• 1 orange juiced
• 1 lime juiced
• 3 garlic cloves minced
• 1 Tablespoon Dijon mustard
• ¼ pound sliced ham
• ¼ pound sliced Swiss cheese
• ½ cup dill pickles sliced

Instructions

• Butterfly the pork tenderloin and pound it to a 1/2-inch thickness. Place the pork in a shallow dish. Cover with the olive oil, orange juice, lime juice, and garlic; turn to coat. Cover and refrigerate at least 1 hour.
• Remove the pork from the marinade and place it on a cutting board. Spread the pork with mustard, then layer it with ham and Swiss. Scatter the pickles over the cheese. Starting at the long end, tightly roll the pork around the filling; secure with kitchen twine or toothpicks.
• Heat your grill to high. Place the pork onto the grill, seam-side down. Cook for 4 minutes on each side, until browned. Reduce heat to medium low; cook the pork loin over indirect heat for 20 minutes, or until it reaches an internal temperature of 150-155 degrees. (You can also make this stuffed pork loin in the oven: Bake it for 10 minutes at 450 degrees, then cook at 350 degrees for 45-55 minutes or until it's cooked through.)
• Remove the pork tenderloin from the grill and tent it with foil. Let it rest for at least 5 minutes, then remove the twin and slice into rounds.

Nutrition

Serving: 1g | Calories: 424kcal | Carbohydrates: 7g | Protein: 45g | Fat: 24g | Saturated Fat: 9g | Polyunsaturated Fat: 11g | Cholesterol: 135mg | Sodium: 635mg | Fiber: 1g | Sugar: 4g

I can’t believe it’s almost June already! The other morning I got to work and opened my planner to March. It took a few minutes of me being very confused before I finally realize that I needed to flip ahead a few months. Now that the weather has finally caught up with the calendar, maybe it will finally sink in that summer is almost here. 

My weekends are already filling up with plans for backyard barbecues and picnics in the park, and you know what that means – snacks! There’s just something about hanging out in the sun that makes me want to eat. I have a feeling that this summer will be all about veggie trays and tangy Greek yogurt dips. 

This month, Progressive Eats is sharing a spring dinner party menu. I contributed this veggie tray with an Indian-inspired Greek yogurt dip. Be sure to scroll to the bottom of this post to get the full menu and recipes – it has everything from asparagus soup to a delicious looking cheesecake ice cream with strawberries. 

What to put on a veggie platter?

Veggie platters have come a lot way since the old-school broccoli, celery, bell pepper and ranch dip standards that we grew up with. Get creative! Anything crunchy that can hold up under the weight of a creamy dip is worth considering.

For this platter, I added some of my favorite spring vegetables, like radishes, snow peas, and seedless cucumber. I scrubbed some carrots and kept them whole – crunching on them like Bugs Bunny is so much more fun than nibbling on baby carrots.

I kept this veggie tray relatively simple since there were just a few of us, but you can also add cherry tomatoes broccoli or cauliflower florets, or even mushrooms. You can stick to just vegetables, or add bread or crackers. I’m a huge fan of Triscuits, but for this platter, I added wedges of naan to go along with the curry that I added to my yogurt dip. 

How to make Greek yogurt dip

Don’t forget the dip! You can go with something simple and classic like hummus or ranch, or get creative with a yogurt-based dip like this Herby Greek Yogurt Dip. I love that using Greek yogurt as a base means you can have a creamy, tangy dip without mayonnaise. 

To make a Greek yogurt dip, start by stirring together plain Greek yogurt, olive oil, an acidic element like lime juice or buttermilk, and plenty of salt and pepper. Things should already taste pretty good at this point, but we’re just getting started. You can add whatever flavors you like to make your own custom dip! 

For this Indian-inspired herby yogurt dip, I swirled in a mixture of cilantro, mint, jalapeno peppers, and curry powder.  You could also make a Mediterranean version with chopped roasted red peppers, garlic, and oregano, or keep things classic with spinach and artichoke hearts. 

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Herby Greek Yogurt Dip

Course Healthy Snack Recipes

Keyword curry yogurt dip, dip for veggie platter, dip for veggie tray, greek yogurt dip

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 8 servings

Calories 52kcal

Author Lauren Keating

Ingredients

• 1 cup plain nonfat Greek yogurt
• 1 lime juiced
• ½ teaspoon curry powder
• Salt and pepper
• ½ jalapeno pepper seeded and minced
• ½ cup cilantro
• 5 mint leaves
• 2 Tablespoons extra virgin olive oil

Instructions

• In a serving bowl, mix together the yogurt, lime juice, and curry powder. Season with salt and pepper.
• Add the jalapeno, cilantro, mint, and 1 tablespoon olive oil to a small blender or food processor. Pulse several times until combined into a chunky pesto. Season to taste with salt.
• Swirl the pesto into the yogurt; drizzle with remaining olive oil.

Nutrition

Serving: 1g | Calories: 52kcal | Carbohydrates: 2g | Protein: 3g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Cholesterol: 1mg | Sodium: 50mg | Fiber: 1g | Sugar: 1g

Welcome to Progressive Eats, our virtual version of a Progressive Dinner Party. This month’s theme is Spring Has Sprung – Dishes that highlight ingredients and flavors associated with spring, and our host is Laura who blogs at Mother Would Know

A progressive dinner involves going from house to house, enjoying a different course at each location. With Progressive Eats it’s a virtual party. A theme is chosen each month, members share recipes suitable for a delicious meal or party, and you can hop from blog to blog to check them out. Come along and see all of the delicious spring-inspired dishes!