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Creamy Instant Pot Chicken Wild Rice Soup

Warm up to this Creamy Instant Pot Chicken Wild Rice Soup. This comforting soup is rich, hearty, and satisfying. It’s packed with tender chicken, flavorful rice, and fresh vegetables and cooked in a creamy broth - all in one pot for a complete and healthy meal.

creamy chicken wild rice soup in white bowl

You will love the rich texture, unique flavors, and creamy goodness of this delicious soup. It’s one of those comfort foods perfect for chilly days. 

And the best part is it’s done in one pot, which means minimal cleanup. This easy Instant Pot chicken soup starts with sauteeing fresh veggies directly in the pot and finishes off with a simple slurry to thicken the soup.

It calls for simple ingredients, yet those with bold flavors. Ready to make this healthy chicken rice soup? Let’s get started.

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What you need to know

Quick notes: This soup does require a few steps and comes with a slightly longer ingredient list, but it’s totally worth it. 

Cook time: From start to finish, this soup will take about an hour to make. But…

Yields: The good news is that this recipe makes a generous amount. Enough to feed a small crowd or have plenty of leftovers the following day.

Makes great leftovers:  And reheats beautifully.

chicken wild rice soup on spoon.

Why you'll love this recipe

Taste: Major comfort food; packed with different flavors and textures.

Filling: This is a hearty soup (thank you, broth, chicken, and rice!), which means it will keep you fuller longer.

Versatile: Enjoy as is with a piece of crusty bread or pair it with a side salad for a complete meal.

💭Make it Nutrient-Dense: There are several things you can do to make this soup nourishing. First, soak your rice to release the phytic acid. Second, ensure you’re using the best quality chicken broth. And lastly, source good quality pastured butter and organic produce as budget allows.

Ingredients

Although the ingredient list to this soup recipe can seem a little lengthy - stick with me. I promise, it’s easier than you think, and the result is a delicious, hearty, welcoming gift in a pot.

ingredient photo with listed ingredients for chicken wild rice soup.
  • Wild rice blend - I prefer a Lundberg blend of wild rice, black rice, red rice, long-grain brown rice, and sweet brown rice. It gives an amazing texture to the soup. You can soak the rice blend for up to 12 hours for better digestibility but if you skip soaking, just add a few extra minutes to the cooking time.
  • Chicken - boneless skinless chicken thighs are best, but you can use chicken breasts if that's your preference
  • Vegetables - yellow onion, celery, carrots, and white mushrooms
  • Aromatics - fresh garlic, dried thyme, marjoram, rosemary
  • Bone broth - I make a big batch of chicken broth and always have some on hand in the refrigerator
  • Whole milk and half and half
  • Flour -  or arrowroot starch for gluten-free to create a slurry to thicken the soup
  • Unsalted butter - or another healthy cooking fat like olive oil or tallow

See the recipe card for exact quantities.

💭Pro tip: Out of half and half? You can make it at home yourself. Using a one-to-one ratio, combine milk and cream together to make half-and-half.

What is the best rice?

Chicken wild rice soup is traditionally made with wild rice, long and slender grains with a dark brown and black outer layer. They have a slightly chewy texture and nutty flavor when cooked.

However, I prefer a wild rice blend, which includes other rice grains like brown rice and red rice. As a result, this gives a variety of textures and complements the other flavors in the soup well.

Before starting the recipe, decide if you will be soaking the rice. This step is optional but produces rice that is better for digestibility. 

Here’s how to do it: First, cover wild rice fully and generously with water in a medium bowl. Next, add a tablespoon of apple cider vinegar to help release the phytic acid in the rice and stir to combine.

Afterward, place in a warm place for a few hours or overnight for best results. Then drain in a fine mesh sieve and rinse before adding it to the recipe.

Step-by-Step Instructions

The complete printable recipe with detailed instructions is in the recipe card below for your convenience.

This Instant Pot Wild Rice Soup recipe calls for wild rice, chicken, butter, yellow onion, celery, carrots, white mushrooms, garlic cloves, dried thyme, dried marjoram, dried rosemary, chicken bone broth, chicken thighs, flour or gluten-free starch, whole milk, and half and half. You’ll also need a pressure cooker like Instant Pot.

carrots, celery, and onions sauteing in the instant pot.

Step 1. Saute vegetables

First, press the “Saute” function on the Instant Pot and give it a few minutes to warm up. While it’s preheating, dice carrots, celery, and onions.

Add butter to the Instant Pot inner pot. Next, add the diced vegetables and cook until tender and the onions are translucent, approximately 5 minutes.

adding garlic and spices to instant pot veggies.

Step 2. Add aromatics

Push the cooked vegetables towards the edge of the pot, creating a well in the center. Then, add sliced mushrooms to the center and cook for 5 minutes until juices release.

Finally, add minced garlic and herbs and stir to combine. Turn off the saute function.

💭Pro tip: If food gets stuck during the saute function, add a little bit of chicken stock or broth to deglaze the bottom of the pot and scrape off the bits with a spatula.
wild rice added to veggies in instant pot.

Step 3. Cook

Add wild rice and bone broth and give it a quick stir. Next, place chicken thighs on top of the rice. Secure the lid, and set the safety valve to the sealing position. Finally, press “Manual” and adjust the cook time to 10 minutes.

Instant Pot millet set to cook.

Step 4. Release pressure

Once the cooking cycle has been completed, do a natural pressure release of 10 minutes followed by quick pressure release by turning the safety valve to the venting position to do a quick release of the remaining pressure.

💭Pro tip: Even though the cooking time is only 10 minutes, give your Instant Pot time to come to pressure. Generally, a recipe with a lot of liquid will take another 12-16 minutes to come to pressure
cooked chicken removed from instant pot.

Step 5. Remove chicken

When the pressure has fully released, and it is safe to do so, open the lid and remove the chicken with a pair of tongs or a slotted spoon. Transfer to a cutting board or a shallow dish, then shred into bite-size pieces. Set aside.

adding creamy slurry to instant pot with spoon.

Step 6. Make slurry

Press the “Saute” function on the Instant Pot again. Meanwhile, make a slurry in a small bowl or ramekin by combining the flour with ½ cup of milk. Add this mixture to the pot, stirring often. Lastly, add half and half and shredded chicken back to the pot. Stir well and turn off the heat. 

chicken wild rice soup with fresh herbs and crusty bread.

Finish off with a light seasoning of salt and freshly ground black pepper. Garnish with fresh herbs and serve hot with crusty bread.

Helpful Tips

  • Avoid the burn warning: ensure the inner pot is clear of any stuck bits before adding the rice and broth. If there are some stuck parts after sauteing vegetables, add a little bit of broth to deglaze and remove the bits with a spatula.
  • Use leftover chicken: No raw chicken? Add leftover roasted chicken towards the end when you add the slurry to heat it through. 

Below are some affiliate links that may be helpful to you as you make this recipe. However, you can find some of these items cheaper at your local store but it helps to have a link so you know what you're looking for.

Serving Suggestions

This Creamy Chicken Wild Rice Soup is amazing on its own. The perfect blend of textured rice, protein-rich broth and chicken, and vibrant vegetables makes this soup a satiating and hearty meal.

Enjoy with a sprig of thyme, Parmesan cheese, and freshly cracked black pepper, and dig in with sourdough bread for a total comfort food feel.

Chicken Wild Rice Soup pairing suggestions

Storage and Reheating Instructions

To store: Leftover chicken wild rice soup can be stored in an airtight container in the refrigerator for up to 5 days.

Storage containers: Try these glass snap containers for storing leftovers.

To reheat: Transfer wild rice soup to a small saucepan with a lid and reheat over medium-low heat until warmed through, stirring often. However, if the soup is too thick, add a few tablespoons of liquid like bone broth, milk, or water to thin it out. 

Chicken wild rice soup in ladle over instant pot.

FAQs

Do you have to soak wild rice before cooking?

Soaking rice is better for digestion and nutrient bioavailability. Furthermore, soaking allows enzymes and other helpful organisms to break down and neutralize phytic acid. Soak wild rice blend for 4-12 hours in plenty of room temperature water with a tablespoon of apple cider vinegar or another acid. Then, strain the rice and rinse it under running water.

Do you cook rice before adding it to soup?

Cooking rice before adding it to the soup is not necessary. Moreover, it’s best to use uncooked rice, so it soaks up all the flavor of the broth, spices, and vegetables.

How can I thin out my chicken wild rice soup?

Depending on the gelatin content of your broth, it’s possible that your soup may become too thick. You can thin it out by adding a little bit of liquid, like additional broth, milk, or water until you reach the desired consistency.

Looking for more Instant Pot soup recipes? Here are some ideas:
Did you make this? Please leave a ⭐ recipe rating in the recipe card below and leave a review in the comments. Thank you!💚

Printable Recipe

Creamy chicken wild rice soup in white bowl with crusty bread.
Print Recipe
5 from 66 votes

Creamy Instant Pot Chicken Wild Rice Soup

Warm up to this Creamy Instant Pot Chicken Wild Rice Soup. This comforting soup is rich, hearty, and satisfying. It’s packed with tender chicken, flavorful rice, and fresh vegetables and cooked in a creamy broth - all in one pot for a complete and healthy meal.
Prep Time10 minutes
Cook Time20 minutes
Building and Releasing of Pressure20 minutes
Total Time50 minutes
Course: Soup
Cuisine: American
Keyword: chicken wild rice soup, Instant Pot Chicken Wild Rice Soup, Instant Pot soup
Servings: 8 servings
Calories: 295kcal
Author: Anya @ Prepare & Nourish

Equipment

Ingredients

  • 1 cup wild rice blend rinsed well; see notes
  • 4 tablespoons unsalted butter avocado oil or olive oil can be used
  • 1 cup yellow onion, diced approximately 1 small-medium onion
  • 1 cup celery, diced approximately 3 celery ribs
  • 1 cup carrots, diced approximately 2 medium carrots
  • 8 ounces white button mushrooms, sliced
  • 1 tablespoon garlic cloves, minced approximately 2 large garlic cloves
  • ½ teaspoon dried thyme
  • ½ teaspoon dried marjoram
  • ¼ teaspoon dried rosemary
  • 2 quarts chicken broth, bone broth, or chicken stock
  • 1 pound boneless, skinless chicken thighs
  • ⅓ cup all-purpose flour or arrowroot flour for gluten-free
  • ½ cup whole milk
  • 1 cup half and half

Instructions

  • Saute veggies: Press the “Saute” function on the Instant Pot and give it a few minutes to warm up. While it’s preheating, dice carrots, celery, and onions. Add butter to the Instant Pot inner pot. Add the diced vegetables and cook until tender and the onions are translucent approximately 5 minutes.
  • Add aromatics: Push the sauteed vegetables towards the edge of the pot, creating a well in the center. Add sliced mushrooms to the center and cook for 5 minutes, just until juices start to release. Add minced garlic and herbs and stir to combine. Turn off the saute function.
    adding mushrooms and garlic and herbs to veggies.
  • Cook: Add wild rice and bone broth and give it a quick stir. Place chicken thighs on top of the rice. Secure the lid, and set the safety valve to the sealing position. Press “Manual” and adjust the cook time to 10 minutes.
  • Release pressure: Once the cooking cycle has been completed, do a natural pressure release of 10 minutes followed by quick pressure release by turning the safety valve to the venting position to release the remaining pressure quickly.
    instant pot with on display.
  • Remove chicken: When the pressure has fully released, and it is safe to do so, open the lid and remove the chicken with tongs or a slotted spoon. Transfer to a cutting board or a shallow dish, then shred into bite-size pieces. Set aside.
  • Thicken soup: Press the “Saute” function on the Instant Pot again. Make a slurry in a small bowl or ramekin by combining the flour with ½ cup of milk. Add this mixture to the pot, stirring often. Add half and half and shredded chicken back to the pot. Stir well and turn off the heat. 
  • Garnish and serve: Season with salt and freshly ground black pepper to taste. Garnish with fresh herbs and serve hot with crusty bread.

Notes

  • Notes on wild rice blend: you can soak the rice up to 12 hours. Cover rice fully with water in a medium bowl. Place in a warm place for a few hours or overnight. Drain in a fine mesh sieve and rinse well before adding it to the recipe. Reduce cooking time by 3 minutes.
  • Avoid burn notice: If food gets stuck during the saute function, add a little bit of chicken stock or broth to deglaze the bottom of the pot and scrape off the bits with a spatula. 
  • No half and half: You can make it at home yourself. Using a one-to-one ratio, combine milk and cream together to make half-and-half.
  • Use leftover chicken: If you don't want to use raw chicken, feel free to use leftover roasted chicken. Add it towards the end when you add the slurry to heat it through.
  • Leftovers: Wild rice soup can be stored in an airtight container in the refrigerator for up to 5 days.
  • Reheating: Transfer wild rice soup to a small saucepan with a lid and reheat over medium-low heat until warmed through, stirring often. If the soup is too thick, add a few tablespoons of liquid like bone broth, milk, or water to thin it out. 

Nutrition

Calories: 295kcal | Carbohydrates: 27g | Protein: 19g | Fat: 13g | Saturated Fat: 7g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.2g | Cholesterol: 86mg | Sodium: 978mg | Potassium: 545mg | Fiber: 3g | Sugar: 6g | Vitamin A: 3062IU | Vitamin C: 4mg | Calcium: 91mg | Iron: 2mg

Instant Pot Buckwheat

Instant Pot Buckwheat is perfectly fluffy, tender, and always delicious. This ancient grain is joined with modern convenience for a hearty and nutritious side dish that’s great with most meats, fish, and vegetables.

Buckwheat in white bowl with wooden spoon and Instant Pot in background

Have you added buckwheat to your diet? It’s a great choice for numerous reasons, one of which is its nutrient profile. I talk more about the nutritional benefits of buckwheat in my post on How to Roast Buckwheat. But let’s just say adding this to your regular grain rotation is a good idea.

Contrary to its name, it has no relation to wheat and is naturally gluten-free. Technically, buckwheat isn’t even a grain but rather a seed from an herb related to rhubarb. It boasts a nutty flavor and can be enjoyed in sweet and savory dishes. 

And now you can use your pressure cooker to make the perfect buckwheat for all your meals. It’s a great stand-in for quinoa, rice, or millet, and Instant Pot is the ideal way to cook it because it comes out perfect every time. Check out more healthy side dishes to accompany your favorite protein.

In fact, the Instant Pot method is the easiest way to cook this gluten-free grain because you do not have to watch the stove. If you love cooking grains in your pressure cooker, check out Perfect White Rice in Instant Pot and How to Cook Millet in Instant Pot. Perfect, fluffy grains every time. 

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Why you'll love this recipe

  • Taste: a lovely side dish that pairs wonderfully with beef, chicken, fish, or your favorite veggies
  • Ease: with just 2 ingredients and a pressure cooker, this easy recipe comes together quickly - delicious buckwheat kasha in under 30 minutes with very little hands-on time
  • Versatile: make a batch to enjoy in various dishes: sweet as a hot cereal on busy weekday mornings or savory paired with meat and veggies
💭Make it Nutrient Dense: Consider swapping out water for bone broth to boost essential nutrients.

Ingredients

Cooking buckwheat in your pressure cooker is similar to cooking it on the stovetop, except easier. You need two simple ingredients.

ingredients buckwheat, sea salt, and water
  • Buckwheat kasha - also known as toasted or roasted buckwheat; not to be confused with buckwheat groats, which are raw buckwheat kernels.
  • Sea salt - fine sea salt like Redmond’s real salt is great
  • Water

You can also add a tablespoon of butter directly to the pot, but I prefer to add that before serving.

See the recipe card for exact quantities.

💭Pro tip: If you happen to grab buckwheat groats (raw buckwheat) at the grocery store, no problem. Learn how to roast them easily in your oven.

Helpful Tips

Cooked buckwheat in white bowl with white towel.

Variations

  • Start the day right: swap out half of the amount of water and use milk for a breakfast hot cereal; add some nut butter and sliced ripe bananas to give it an extra creamy texture.
  • Add fat: add a generous amount of butter or extra virgin olive oil for healthy fats to help assimilate fat-soluble vitamins.
  • Savory grain: cook this gluten-free grain in broth like chicken broth or beef bone broth; this is a great way to sneak in more nutrients effortlessly.

How to Cook Buckwheat

The complete printable recipe with detailed instructions is in the recipe card below for your convenience.

This Instant Pot recipe calls for buckwheat kasha, sea salt, and water. You’ll also need a pressure cooker like Instant Pot.

Instant Pot Buckwheat is perfectly fluffy, tender, and always delicious. This ancient grain is joined with modern convenience for a hearty and nutritious side dish that’s great with most meats, fish, and vegetables.

Step 1. Rinse

If you use storebought buckwheat kasha, rinse in a fine mesh sieve under cold water for best results. This will get rid of dirt and dust often found in grains. If you toasted buckwheat groats at home, that is not necessary.

buckwheat in instant pot inner pot with water

Step 2. Pressure cook

Directly into the inner pot of the Instant Pot, add a cup of buckwheat, water, and salt. Close the lid and set the pressure release safety valve to the sealing position.
Press “Manual” and adjust the cook time to 2 minutes. It will take a few minutes to come to pressure.

💭Pro tip: Even though the cooking time is only 2 minutes, give your Instant Pot time to come to pressure. Generally, this recipe will take another 6-8 minutes to come to pressure.
Instant Pot millet set to cook.

Step 3. Release pressure

After cooking time, allow the Instant Pot to naturally release pressure (NPR) for 12-16 minutes, followed by a quick pressure release (QPR) of the remaining pressure.

buckwheat fluffed with a fork.

Step 4. Fluff

When the pressure has fully released, and it is safe to do so, open the lid and fluff the buckwheat with a fork. Finally, add a bit of butter if desired.

💭Pro tip: The texture of the buckwheat will depend on how long the pressure will naturally release. For fluffier, softer buckwheat, do natural pressure release for 18 minutes. For more bite, stop the pressure release at 12 minutes.
cooked buckwheat in white bowl with wooden spoon

Below are some affiliate links that may be helpful to you as you make this recipe. You can find some of these items cheaper at your local store, but it helps to have a link, so you know what you're looking for.

Serving Suggestions

Buckwheat is a common staple in Ukrainian and Russian dishes and in other parts of eastern Europe. Enjoy this with meat gravy, kotleti (meatballs), or roast chicken and paired with a classic cucumber tomato salad. 

It’s a hearty pseudo-grain that is versatile and delicious. Serve it with your favorite protein source and a salad for a well-balanced meal.

Try serving this ancient grain as buckwheat porridge with raw milk and a generous amount of butter. Sprinkle a little sugar or drizzle with maple syrup for a lovely touch. Beats conventional cereal any day!

Instant Pot Buckwheat pairing suggestions

Storage and Reheating Instructions

To store: Store leftover cooked buckwheat in an airtight container in the refrigerator for up to 8 days.

Storage containers: These glass snap containers are perfect for leftovers.

To reheat: Transfer buckwheat kasha to a small saucepan with a lid and add a tablespoon of water. Close the lid and reheat over medium-low heat until warmed through. The steam will help warm it faster. Add a teaspoon or two of butter and stir to combine.

cooked buckwheat in white bowl with instant pot in background.

FAQs

Is buckwheat gluten free?

Buckwheat is an excellent option for those who have gluten sensitivity. It’s a pseudo-grain (cross between grain and seed) and is a fantastic replacement for steel-cut oats in the morning or rice and quinoa for dinner. It’s a good source of fiber and packed with protein, making it a great choice for anyone following a gluten-free diet.

What is the ratio of water to buckwheat?

Cooking buckwheat in the pressure cooker will require a different ratio of water to buckwheat than cooking on the stovetop. When using a pressure cooker, you want to use 1 ½ part water to 1 part buckwheat.

Does buckwheat need to be rinsed before cooking?

Much like rice, millet, and quinoa, it’s always best to rinse buckwheat kasha before cooking it. This will remove any debris and dust present in the packaging. It will give an overall softer flavor.

Looking for more related recipes? Here are some ideas:
Did you make this? Please leave a ⭐ recipe rating in the recipe card below and leave a review in the comments. Thank you!💚

Printable Recipe

cooked buckwheat in a white bowl with Instant Pot in background
Print Recipe
5 from 1 vote

Instant Pot Buckwheat

Instant Pot Buckwheat is perfectly fluffy, tender, and always delicious. This ancient grain is joined with modern convenience for a hearty and nutritious side dish that’s great with most meats, fish, and vegetables.
Prep Time5 minutes
Cook Time2 minutes
Building and Releasing of Pressure20 minutes
Total Time27 minutes
Course: Sides
Cuisine: European, Russian, Ukrainian
Keyword: ancient grains, buckwheat instant pot, instant pot buckwheat
Servings: 2 sevings
Calories: 292kcal
Author: Anya @ Prepare & Nourish

Equipment

Ingredients

  • 1 cup buckwheat kasha not groats or toasted buckwheat
  • 1 ½ cup water use broth for extra minerals and vitamins
  • ¼ teaspoon sea salt

Instructions

  • Pressure cook: Add buckwheat, water, and salt directly into the inner pot of the Instant Pot. Close the lid and set the pressure release safety valve to the sealing position. Press "Manual" and adjust the cooking time to 2 minutes.
  • Release pressure: After cooking time, allow the Instant Pot to naturally release pressure for 12-16 minutes (see notes), followed by a quick pressure release of the remaining pressure.
    instant pot with on display.
  • Fluff: When the pressure has been fully released, and it is safe to do so, open the lid and fluff the buckwheat with a fork. Add butter, if desired, and serve.

Notes

  • Rinsing buckwheat: If using storebought buckwheat kasha, rinse in a fine mesh sieve under cold water for best results. Feel free to skip this step if you roasted buckwheat yourself.
  • Cooking time: Even though the cook time is only 2 minutes, give the Instant Pot time to come to pressure. This recipe will take about another 6-8 minutes to come to pressure.
  • Buckwheat texture: The texture of the buckwheat will depend on how long you let the Instant Pot release pressure. For fluffier buckwheat, do natural pressure release for 18 minutes. For more bite, stop the pressure release at 12 minutes and then quickly release pressure for the remainder pressure.

Nutrition

Calories: 292kcal | Carbohydrates: 61g | Protein: 11g | Fat: 3g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 300mg | Potassium: 391mg | Fiber: 9g | Calcium: 21mg | Iron: 2mg

Instant Pot Millet (Quick and Fluffy!)

Instant Pot Millet can be served as porridge, cold in salads, or paired as a healthy gluten-free grain with protein. Learn how to cook this mildly flavored ancient grain for quick and fluffy results that's perfect for sweet and savory dishes.

cooked millet in casserole dish and instant pot.

If you haven't had millet, you're missing out. This ancient grain is hearty and filling and the small grains perfectly plump up into tiny pearls, resembling couscous.

It's slightly nutty but still has a mild flavor compared to other traditional grains like quinoa and farro.

Using a pressure cooker is my preferred method as it gives the most perfect fluffy millet with very little effort.

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💭Pro tip: Next time you need a side grain for a meal, consider millet. It's important to vary grains in your diet as they all come with different nutrient profiles.

What is millet?

Millet is an ancient grain from the grass family commonly found in countries throughout Africa and Asia. The nutritional profile of millet is similar to that of sorghum and it comes with great health benefits.

In recent years, millet has gained popularity in the west because they are gluten-free and high in protein, fiber, and antioxidants. There are many different types of millet but most millet you'll find in stores are a hulled millet seeds.

Millet can be served as a breakfast porridge but it's also a great alternative to other grains like white rice and buckwheat.

In short, here's a bullet list of reasons to include millet as part of a healthy diet:

  • As a gluten-free grain, it's an exceptional choice for people with celiac disease or those following a gluten-free diet.
  • Rich in essential amino acids which are the building blocks of protein.
  • High in protein with one cup of cooked millet grains packs in 6 grams of protein.
  • Has a low glycemic index keeping blood sugar steady.
  • Versatile cereal grain and can be added cold to salads enjoyed as a breakfast porridge or served as a hot side with a healthy protein.
💭Pro tip: For millet porridge, increase the water using a 3 parts water to 1 part millet and allow to naturally pressure release the entire time.
bowl of uncooked millet.

Does millet have to be soaked before cooking?

Ancient cultures hold to the tradition of soaking whole grains like millet before cooking to increase digestibility and improve nutritional benefits.

Soaking grains in warm water with an acid like apple cider vinegar allows enzymes, lactobacilli to break down phytic acid, an anti-nutrient that may lead to nutrient deficiencies. (source) Phytic acid interferes with potassium, calcium, iron, magnesium, and zinc uptake.

However, millet does not contain any gluten which are already more easily digested. Furthermore, it contains even less phytates than other grains so it is not absolutely necessary to soak millets.

Lastly, a person with a balanced diet consisting of mostly traditionally prepared foods isn't likely to experience any adverse effects from occasionally eating millet without soaking.

Soak if you must. As little as 6 hours of soaking time is enough to neutralize a large portion of phytic acid in millet. But know that you if you skip soaking, you can still enjoy nutritious millet as part of a healthy diet.

Ingredients

Learn how to cook millet in Instant Pot with just 2 basic ingredients plus sea salt and water. This is a very simple recipe that anyone can do at the last minute.

ingredients uncooked millet with water and butter.
  • millet: organic whole grain raw millet (my favorite brand is Eden organic but Bob's Red Mill is great too)
  • sea salt: absolutely necessary when cooking grains
  • water: or bone broth for added nutrients
  • unsalted butter: optional but lends a nice creaminess (and grains are better absorbed with a healthy fat).

See recipe card for exact quantities. You'll also need a 6-quart Instant Pot and a fine mesh sieve to rinse the millets well.

💭Make it Nutrient-Dense: Cook millet in bone broth for an easy nutrient-dense side. Use this simple Instant Pot Chicken Bone Broth recipe or go with a bold flavored Slow Cooker Beef Bone Broth.
millet in instant pot.

Step-by-Step Instructions

The complete printable recipe is below in the recipe card for your convenience.

This Instant Pot Millet calls for these ingredients: uncooked whole grain millet, water, sea salt, and unsalted butter.

millet cooked in istant pot.

Step 1. Add to Instant Pot

Rinse millet in a fine mesh sieve until water comes out clear. In the Instant Pot liner pot, combine millet, sea salt, water, and butter if using.

Instant Pot millet set to cook.

Step 2. Set to cook

Secure the lid and set the safety valve to sealed position. Cook on high pressure for 10 minutes, followed by 5 minutes of natural pressure release (NPR). Then quick release (QPR) remaining pressure. Carefully open the lid when safe to do so and fluff millet with a fork.

💭Pro tip: For perfect millet, don't overcook! Do a quick pressure release and remove the inner pot from the Instant Pot as soon as it's safe to do so.

Below are some affiliate links that may be helpful to you as you make this Instant Pot millet recipe. You can find some of these items cheaper at your local store but it helps to have a link so you know what you're looking for.

Serving Suggestions

Consider this basic recipe as a blank slate. You can serve it in grain bowls, drizzled with extra virgin olive oil, fresh lemon juice and topped with Baked Salmon with Mayonnaise or Citrus-Herb Basque Chicken.

You can also add a cup of chilled millet to salads like this Autumn Harvest Kale Salad.

To serve millet as porridge, just drizzle a little bit of coconut milk or regular milk, maple syrup, and sprinkle with ground cinnamon for a tasty breakfast. 

Instant Pot Millet pairing suggestions

Storage and Reheating Instructions

To store: Cooked millet can be stored in an airtight container for up to 7 days in the refrigerator.

Storage containers: These glass snap containers are perfect for leftovers

To reheat: Transfer millet into a small saucepan. Add two tablespoons of water and cover with lid. Warm on low heat until warmed through.

instant pot millet in black dish.

FAQs

Can millet be cooked in a pressure cooker?

Cooking millet in a pressure cooker like an Instant Pot is the easiest way to prepare this gluten-free grain. It's nearly hands off with very little active time. Millet in Instant Pot always comes out fluffy, tender yet not mushy, and makes an easy side dish that goes with just about anything.

What is the ratio of water to millet?

To cook millet in Instant Pot use a 1.75:1 ratio of water to millet for a fluffy grain. For instant Pot millet porridge, increase the water to a ratio of 3:1 of water to millet.

Where can I buy whole grain millet?

Even though millet is gaining popularity in the United States, it's not readily available at most grocery stores yet. Your local health food store is your best option. It can also be purchased online. 

Looking for more related recipes? Here are some ideas:
Did you make this? Please leave a ⭐ recipe rating in the recipe card below and leave a review in the comments. Thank you!💚

Printable Recipe

millet cooked in instant pot.
Print Recipe
5 from 1 vote

Instant Pot Millet

Instant Pot Millet can be served as porridge, cold in salads, or paired as a healthy gluten-free grain with protein. This mildly flavored ancient grain is used in a variety of sweet and savory millet recipes.
Prep Time5 minutes
Cook Time10 minutes
Coming to Pressure/Resting Time20 minutes
Total Time35 minutes
Course: Breakfast, Healthy Basics, Side Dish
Cuisine: American, European, Russian
Keyword: how to cook millet, instant pot millet
Servings: 4 servings
Calories: 214kcal
Author: Anya @ Prepare & Nourish

Equipment

Ingredients

  • 1 cup whole grain millet
  • 1 ¾ cups filtered water or bone broth
  • 1 teaspoon sea salt
  • 1 tablespoon butter optional

Instructions

  • Rinse millet in a fine mesh sieve until water comes out clear. In the Instant Pot liner pot, combine millet, sea salt, water, and butter if using.
    millet, water and butter in instant pot.
  • Secure the lid and set the safety valve to sealed position. Cook on high pressure for 10 minutes, followed by 5 minutes of natural pressure release (NPR). Then quick release (QPR) remaining pressure.
    instant pot with on display.
  • Carefully open the lid when safe to do so and fluff millet with a fork.
    fluffy millet in dish.

Notes

This recipe makes 4 servings approximately 1 cup each.
Millet porridge: Increase water to 3 cups of water per 1 cup of millet and allow to naturally release all pressure. Serve warm with milk, maple syrup, and a dash of cinnamon powder.
Storage instructions: Store leftover millet in an airtight container in the refrigerator for up to 1 week.
Serving suggestions: Serve in grain bowls with a healthy protein or cold in salads.

Nutrition

Calories: 214kcal | Carbohydrates: 36g | Protein: 6g | Fat: 5g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.1g | Cholesterol: 8mg | Sodium: 612mg | Potassium: 98mg | Fiber: 4g | Sugar: 0.003g | Vitamin A: 87IU | Calcium: 8mg | Iron: 2mg

Easy Air Fryer Duck

Air Fryer Duck is an easy main dish that can elevate any meal. The air fryer makes cooking this intimidating game meat easy giving you crispy skin and juicy meat with minimal effort.

roasted duck in air fryer with parsley and lemon slices

A perfectly prepared duck is a delicious and hearty protein but not appreciated nearly enough. This game meat is often overlooked because it's an expensive choice of meat, intimidating to cook, and can have a very robust flavor.

But I'm here to tell you that it doesn't have to be hard to get delicious crispy golden skin and flavorful meat from this game bird. And your air fryer can help with that!

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Why you'll love this recipe

  • Meat variety: It's important to get a variety of proteins in your diet to expand taste palette and ensure a balanced nutrient intake for health benefits.
  • Versatile: Consider this recipe as a blank slate for whatever seasonings you desire. The process will be the same no matter what you choose to dress your duck with.
  • Level of difficulty: This recipe is incredibly easy with only 2 simple ingredients.
💭Make it nutrient dense: Get the most out of this exceptionally nutritious bird and use the duck carcass, bones, neck, and gizzards to make a delicious bone broth using this Instant Pot Bone Broth recipe. And the rendered duck fat can then be used to make wonderful roast potatoes.

What does duck taste like

Being that duck is a bird, most people expect it to taste much like chicken or turkey or other poultry meat. But you'll be surprised to learn that duck tastes more like a nice roast than poultry.

Duck has a gamier flavor than chicken but not as fibrous as turkey. Because of its higher fat content and strong meaty flavor, duck is much more tender. And when cooked properly with scored duck skin, that fat is released into the bird making the meat so very tender and flavorful.

Duck meat doesn't have marbled fat throughout the muscle meat like beef. However, the visible fat layer is enough to give the duck the reputation for being high in fat.

air fryer duck with skin in crosshatch patter.

Is duck fat healthy

Speaking of fat content, that skin is thick! Ducks are waterfowl, which means their meat is covered with a thick layer of fat that keeps them buoyant on water. The extra fat makes the bird heavier but with less meat. As a result, a 5-pound duck will yield fewer servings than a chicken weighing the same weight.

Admittedly, this is likely the reason that duck is not favored over other types of poultry in the United States. Over recent decades, we have become so fat-phobic even though duck fat is one of the most nutritious and delicious fats to cook with.

In fact, duck fat is a supremely healthy cooking fat with oleic and linoleic acid which is extremely beneficial for repairing and strengthening cells. And the profile of fatty acids is similar to those of olive oil and avocados. (source)

So, meat lovers everywhere - enjoy your duck and its skin, and then make french fries in duck fat.

Ingredients

This most delicious air fryer duck is made with 2 basic ingredients and an air fryer.

raw duck with salt
  • whole duck: I purchased a duck from a local farm. Go for a smaller duck since you need to make sure it will fit in your air fryer. Mine was 4.5 pounds but anything under 5 pounds will work.
  • sea salt: Use the best quality sea salt. My favorite is Redmond's Real Salt.

See recipe card for exact quantities.

Substitutions and Variations

This is a basic 2-ingredient recipe where we take a beautiful fresh whole duck and transform it into a deliciously crispy skin and juicy duck meat.

You can jazz this up by adding your favorite seasonings. Check out these suggestions:

  • Citrusy - duck pairs well with citrus flavors like orange and lemon. Make a spicy orange sauce or baste it with orange juice during cooking.
  • Spicy - add a little black pepper and garlic powder for a great way to add traditional roast seasonings
  • Sweet - a fruity sauce like plum sauce or apricot jam is a nice addition or season the duck with a little bit of brown sugar-salt rub.
  • Asian - you can also brush hoisin sauce over the entire duck during the last 10 minutes of cooking time for an Asian-inspired duck.
💭Pro tip: This simple recipe, seasoned with only salt, makes the rendered fat optimal for other uses. Once you use other seasonings in your fat, you may be limited to what you can use the duck fat for.

Nutrition

As already mentioned, we're big on having a nice variety of different meats. That's because they all serve different purposes when it comes to providing nutritional value.

For example, the duck has more iron than other poultry options like turkey, chicken, or Cornish game hens. In fact, depending on the type of duck, because of its dark color and rich flavor, it more closely resembles steak.

Duck meat is prized for its strong flavor and unique taste. But it's also high in most vitamins and nutrients compared to chicken meat. It has almost three times more vitamin B1 and twice the amount of vitamin K. It's also rich in other B vitamins, vitamin A, vitamin E, and folate. Additionally, it also contains vitamin D, which is completely nonexistent in chicken. (source)

roasted air fryer duck.

Helpful Tips

  • Crispy skin: make sure the duck is completely dry to get the best crispy skin and tender meat.
  • Healthy fat: Don't let the high fat content go to waste. To render the duck fat, just strain the fat from the roasting pan into dish using a strainer to collect all bits. Chill to solidify the fat, then store in the refrigerator for up to 6 months.
  • Make broth: Save the carcass! Best way to use it is to make broth with this Instant Pot recipe using wings, carcass, neck, and other bones from the duck.
  • Meat safety: the USDA recommends cooking all poultry to an internal temperature of 165 degrees Fahrenheit as measured with a meat thermometer. We prefer to pull it at 160 degrees Fahrenheit as it tends to rise 5 more degrees with residual heat.
Related posts that may be helpful as you make this Air Fryer Duck:

Step-by-Step Instructions

The complete printable recipe is below in the recipe card for your convenience.

This air fryer duck recipe calls for these ingredients: whole duck and sea salt. You'll also need a sharp paring knife and an air fryer convection oven.

scored raw duck on white platter.

Step 1. Score duck

Pat dry the duck with paper towels. With the breast side up, score the skin of the duck with a sharp knife in a crosshatch pattern. Flip the bird, and do the same on the other side.

raw duck with salt

Step 2. Season duck

Season the duck generously with sea salt, making sure to cover the wings, legs, tail, and even the inside of the bird. Salt will pull moisture and help get that crispy skin.

💭Pro tip: In addition to making a crosshatch pattern on top and bottom of duck, it may also help to cut slits just below the duck legs to help release fat during cooking.
air fryer duck on roasting sheet.

Step 3. Air fry

Place duck, breast side down, on a rack over a small roasting pan. Roast in the air fryer for 30 minutes. If using a basket-type air fryer, squeeze the duck diagonally to make sure it all fits.

air fryer duck on roasting pan.

Step 4. Flip the duck

Using a pair of tongs, flip the bird breast side up. Tilt duck to drain the juices from the cavity into the pan. Baste the duck with the juices and return back to air frying for additional 20 minutes. 

💭Pro tip: To check for doneness, insert an instant-read meat thermometer into the thickest part of the bird and if it registers 165 degrees Fahrenheit, the duck is ready.
rendering fat from air fryer duck.

Step 5. Render duck fat

Remove duck from oven and let duck rest for 15 minutes. Meanwhile, strain the fat into a small dish for other uses using a strainer to catch any bits.

Air fryer duck gravy in a stainless pan.

Step 6. Make gravy

Heat 3 tablespoons of duck fat in a stainless steel pan over medium-high heat. Add ¼ cup of flour (tapioca flour for gluten-free) and cook, whisking vigorously. Add 1 cup of broth and gently simmer on low heat.

easy air fryer duck with lemon and parsley.

Below are some affiliate links that may be helpful to you as you make this recipe. You can find some of these items cheaper at your local store but it helps to have a link so you know what you're looking for.

Serving Suggestions

This whole duck recipe is great for special occasions, most notably during the holiday season. It pairs well with salads like Harvest Kale Salad and Caesar Salad.

You can use the same process for carving a duck as this spatchcock turkey.

Because of the dark meat and unique flavor, this duck recipe is also great for any time of the year. The best part is it's simple enough to be served on a busy weeknight with a simple side dish like Crispy Oven Roasted Garlic Potatoes or Roasted Red Cabbage Steaks.

Storage and Reheating Instructions

To store: If you have any leftover duck, store it in an airtight container in the refrigerator for up to 5 days.

Storage containers: These glass snap containers are perfect for leftovers as they can go from the fridge to the toaster oven for reheating.

To reheat: Place the leftover duck in an unpreheated toaster oven at 375 degrees Fahrenheit for 5 minutes.

air fryer duck on platter with garnish.

FAQs

Where can I buy the best duck?

The best nutrient-dense duck is a wild duck. It's one that has been raised as nature intended: pastured, grass-fed, out in the open, and not confined to small spaces. It will most likely also have the strongest duck flavor with gamey taste. Check your local farms but stores like Whole Foods and Sprouts have them seasonally as well. Lastly, Asian markets are a good source for conventionally grown farmed duck.

Do you have to flip duck when cooking?

To ensure even browning and thorough cooking, it's important to flip the duck halfway during the cooking process. Using a pair of tongs, tilt the duck to drain the juices from the cavity. Flip the bird and pop it back in the air fryer oven for additional time.

What is the best air fryer for roasting duck?

The best air fryer is one with only stainless steel interior and an extra large size like this Convection Oven Air Fryer. The basket-type air fryers may work but they are considerably smaller than the convection-type air fryers and are typically coated with non-stick chemicals. The convection oven air fryer also yields the most crispy duck.

Looking for more air fryer recipes? Here are some ideas:
Did you make this? Please leave a ⭐ recipe rating in the recipe card below and leave a review in the comments. Thank you!💚

Printable Recipe

Air Fryer Duck on platter with radicchio and oranges.
Print Recipe
5 from 42 votes

Air Fryer Duck

Air Fryer Duck is an easy main dish that can elevate any meal. The air fryer makes cooking this intimidating game meat easy, giving you crispy skin and juicy meat with minimal effort.
Prep Time10 minutes
Cook Time50 minutes
Resting Time15 minutes
Total Time1 hour 15 minutes
Course: Main Course
Cuisine: American
Keyword: air fryer duck, roasted duck
Servings: 6 servings
Calories: 514kcal
Author: Anya @ Prepare & Nourish

Equipment

Ingredients

  • 1 whole duck approximately 4-5 pounds
  • 2 tablespoons sea salt

Instructions

  • Preheat air fryer convection oven to 425 degrees Fahrenheit. Set a rack in a pan. Pat dry the duck with paper towels.
  • With the breast side up, score the skin of the duck with a sharp paring knife in a crosshatch pattern. Be careful not to cut all the way through the fat layer into the top meat. Flip the bird and do the same on the other side. Make a slit just below the duck legs.
    scoring skin of air fryer duck.
  • Season generously with salt making sure to cover the wings, legs, tail, and even the inside of the bird.
    seasoning air fryer duck with sea salt.
  • Place duck, breast side down, on a rack over a small roasting sheet. Roast for 30 minutes.
    air fryer duck on roasting pan
  • Using a pair of tongs, flip the bird breast side up. Tilt duck to drain the juices from the cavity into roasting pan. Baste the duck with the juices and return back to the air fryer for additional 20 minutes or until cooked through. To check for doneness, insert an instant-read thermometer into the thickest part of the bird and if it registers 160-165 degrees Fahrenheit, the duck is ready.
    air fryer duck on roasting sheet.
  • Let duck rest at room temperature before carving. Meanwhile, strain the fat into a small dish for other uses. You can also make duck gravy by cooking ¼ cup of flour in 3 tablespoons of duck fat. Add broth to thin it out. Serve carved duck meat with duck gravy.
    duck gravy for air fryer duck.

Nutrition

Calories: 514kcal | Protein: 15g | Fat: 50g | Saturated Fat: 17g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 24g | Cholesterol: 97mg | Sodium: 2406mg | Potassium: 267mg | Vitamin A: 214IU | Vitamin C: 4mg | Calcium: 15mg | Iron: 3mg

Fall Fruit Salad with Yogurt Dressing

This Fall Fruit Salad with Yogurt Dressing has your favorite fall and winter fruits like crisp apples, pears, persimmons, and seasonal citrus - tossed in a delicious maple Greek yogurt dressing with chia seeds for a nutritional boost.

fall fruit salad in white bowl with lemon, pears and persimons on the side

The best way to enjoy a variety of seasonal fruits is in a bowl. This salad is packed with vitamins - all the stuff you need just in time to greet cooler months and the seasonal nasties they may bring.

The dressing recipe for this fall fruit salad is hardly a recipe. It's a loose combination of Greek yogurt, real maple syrup, and chia seeds. The Greek yogurt adds delicate creaminess and hefty protein to the fruit salad.

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Why you'll love this recipe

  • Seasonal - We're all about enjoying produce at peak season and this recipe is no different. Use the best local fall and winter fruits for the freshest flavor.
  • Versatile - Don't have D'Anjou pears? Swap it with Bartlett pears. This recipe is incredibly versatile without much sacrifice in flavor.
  • Not soggy - Ever come across a very watery, sloppy fruit salad? Most fruit has high water content but there's a simple trick to avoid watery fruit salad.
  • Nourishing - The protein from the Greek yogurt dressing keeps the fruit sugars balanced.

This recipe along with many more is part of a collection of 50 Healthy Holiday Recipes. You can find that entire round up at this link. 

💭Helpful tip: Poppy seeds are a popular addition to fruit salads but chia seeds takes it up a notch as it absorbs moisture making this salad crunchy for days.

Ingredients

This autumn fruit salad recipe has your favorite ingredients in one bowl. Start with approximately 2 ½ pounds of fall fruits, chop them up, and toss with a creamy dressing.

ingredients for fall fruit salad recipe like apples, persimmons, and pears.
  • apples: Any crunchy apples would work. My favorite to use in this recipe is Granny Smiths since they are a little tart but Pink Lady apples and Honey Crisps are also great choices.
  • persimmon: Fuyu persimmons are the best variety as they are the most non-astringent and can be eaten raw.
  • oranges: Use your favorite variety of oranges: navel, cara cara, or valencia oranges are great as are blood oranges but even clementine oranges would work.
  • pears: I love using red Anjou pears but you can use traditional bartlett pears or green D'Anjou pears. Bosc or Asian pears would be add a fun twist of flavor to this fruit salad.
  • lemon: Just a squeeze of a small Meyer lemon to halt the browning of apples and pears is all that's needed (fresh lime juice would work too).
  • Greek yogurt: This will make that protein-rich creamy dressing.
  • maple syrup: You need just a little bit of sweetener. Raw honey may be used instead.
  • chia seeds: This nutritional powerhouse serves two important purposes so try not to skip.

See recipe card for exact quantities.

💭Make it Nutrient-Dense: Use fall-fat, pastured Greek yogurt and Grade A maple syrup for nutritious fruit salad.

Variations

As mentioned already, you can totally change up the main ingredients to suit your needs. Use whatever fruits you have on hand. This Fall Fruit Salad with Yogurt Dressing recipe is pretty versatile.

This delicious fruit salad has a wonderful flavor the way it is written. But you can totally level it up with these suggestions:

  • Vanilla Greek Yogurt - use vanilla yogurt and skip the maple syrup for a touch of vanilla flavor.
  • Heighten citrus flavor - add some lemon zest or orange zest to bump up the citrus game.
  • Pumpkin spice - add a teaspoon of pumpkin pie spice to the dressing for a little hint of cinnamon spice and everything nice.
  • Perfect for winter - toss in some pomegranate seeds (also known as pomegranate arils) and diced red grapes to make a winter fruit salad.
  • Add color - add some fresh kiwi and blackberries for vibrant colors.
  • Crunchy - this salad is very crunchy on its own but pecans, walnuts, and pumpkin seeds would make a lovely addition.

Dietary Substitutions

Fall Fruit Salad with Yogurt dressing is a nourishing fruit salad with lots of great benefits.

To make this paleo and dairy free, you may substitute coconut yogurt or your other favorite dairy-free version for Greek yogurt.

The maple syrup adds just a touch of sweetness but is not too overpowering. If you find that the fruits in your salad are overly sweet - just omit the maple syrup. Likewise, honey would be a great way to add a subtle sweetness and it would also be GAPS-compliant.

Chia Seeds in Fruit Salad

When you add chia seeds to a liquid such as juice, they become very gelatinous and thicken the liquid. In this case, the liquid is the juices from the fruit. The chia seeds absorb these naturally released fruit juices which give a very smooth, creamy fruit salad without all the sogginess.

Chia seeds are also a nutritional powerhouse. They are an excellent source of fiber, protein, calcium, and other vitamins and minerals. Chia seeds are naturally gluten-free and low in calories.

fall fruit salad in white bowl with mint sprig

Helpful Tips for Meal Prep

This salad is great to make ahead, especially around the holidays. But there are some things you have to keep in mind when doing so.

Exposed fruits undergo oxidation the longer they sit, turning brown and soggy. They are still safe to eat but their appearance is less than desirable. There are a number of ways to avoid this natural process but I would only recommend this if making this well in advance of more than 2 days.

If you know the salad will be consumed within 24 hours, just prepare as is, without the need for these additional steps. But if you would still like to meal prep for a longer shelf life, consider these tips:

  • Persimmons and citrus fruits do well during oxidation and will not turn brown but the citrus will release juice if the orange segments have been cut.
  • Consider adding apples and pears just before serving. If not possible, toss them with lemon juice or something acidic. Adding pineapple juice, though not fall or winter fruit, will also help with preserving the bright appearance.
  • Keep cut fruit in separate containers and toss them together just before serving.
  • Adding chia seeds will help absorb the moisture from the fruits.
  • Transfer the fruit salad to an airtight container and refrigerate immediately.

Step-by-Step Instructions

The complete printable recipe is below in the recipe card for your convenience.

This fall fruit salad recipe calls for a handful of ingredients: Granny Smith apples, red and green Anjou pears, persimmons, oranges, Greek yogurt, maple syrup, chia seeds, and lemon juice.

diced fruit in glass bowl.

Step 1. Prepare fruits

Wash and dry fruit. Peel oranges. Dice all fruit into ½" pieces and add to a large bowl. Drizzle lemon juice over apples and pears to keep them from browning.

yogurt dressing with chia seeds for fall fruit salad.

Step 2. Yogurt dressing

Whisk yogurt, maple syrup, and chia seeds in a small bowl until combined. The chia seeds will start plumping up immediately - that is totally normal. 

💭Helpful tip: To save time and easy clean-up: make the dressing directly in the large mixing bowl then toss the the fruits to it.
fall fruits with yogurt dressing drizzled on top.

Step 3. Toss fruit with dressing

Pour yogurt dressing over the chopped fruit and toss to combine well.

fruit salad tossed in creamy dressing for fall fruit salad

Step 4. Instructions

Enjoy immediately or refrigerate for up to 3 days.

💭Helpful Tip: Garnish with fresh sprigs of mint or pomegranate seeds for a festive aesthetic.

Below are some affiliate links that may be helpful to you as you make this recipe. You can find some of these items cheaper at your local store but it helps to have a link so you know what you're looking for.

Serving Suggestions

We love having this salad as a healthy dessert after a holiday meal. It has natural sugars but not overly sweet.

It can also be enjoyed as a side salad with any meal.

For best result, enjoy this salad the next morning after making it. The flavors will have mixed together making a very delicious fruit salad. 

Fall Fruit Salad with Yogurt Pairing Suggestions

Storage Instructions

To store: Leftover fresh fruit salad can be stored in an airtight container for up to 3 days in the refrigerator. This salad is actually tastier the next day after all the flavors have melded together.

Storage containers: these glass snap containers are perfect for leftovers

fall fruit salad with persimmons apples and oranges in white bowl.

FAQs

What fruits go well with yogurt?

Eating fruits with protein-rich Greek yogurt is an easy way to keep your blood sugars stable. Any fruits will go well with yogurt. To keep with the autumn and winter theme, fall fruits like Granny Smith apples, D'Anjou pears, persimmons and citrus fruits pair well. The addition of pomegranate arils would give this salad a festive flare.

How to keep fruit salad from getting soggy?

Fruit is naturally high in water and will release liquid as soon as it's mixed with citrus. To avoid the fruit salad from getting soggy, use chia seeds in the dressing. Chia seeds will absorb excess moisture and add nutrition to the salad.

How long will this fruit salad last?

When properly stored in the refrigerator in an air-tight container, this fruit salad will last up to 3 days. Thanks to the chia seeds, it will not be runny or soggy and the apples will still retain their crunch.

Looking for more fall recipes? Here are some ideas:
Did you make this? Please leave a ⭐ recipe rating in the recipe card below and leave a review in the comments. Thank you!💚

Printable Recipe

fall fruit salad in white bowl and serving spoon.
Print Recipe
5 from 51 votes

Fall Fruit Salad with Yogurt

This Fall Fruit Salad with Yogurt Dressing has your favorite fall and winter fruits like crisp apples, pears, persimmons, and seasonal citrus - tossed in a delicious maple Greek yogurt dressing with chia seeds for a nutritional boost.
Prep Time30 minutes
Total Time30 minutes
Course: Dessert, Salad
Cuisine: American
Keyword: autumn fruit salad, fall fruit salad, fruit salad with yogurt, winter fruit salad
Servings: 10 servings
Calories: 123kcal
Author: Anya @ Prepare & Nourish

Ingredients

  • 2 Granny Smith apples approximately 2 cups
  • 2 Anjou pears approximately 2 cups
  • 2 Fuyu persimmons approximately 2 cups
  • 2 oranges approximately 2 cups
  • ½ cup Greek yogurt
  • 3 tablespoons maple syrup
  • 1 tablespoon chia seeds
  • 1 tablespoon lemon juice optional

Instructions

  • In a large mixing bowl, add diced apples, pears, persimmons, and oranges. Drizzle lemon juice to keep them from browning.
  • In a small bowl, whisk yogurt, maple syrup, and chia seeds until combined.
  • Pour yogurt dressing over the chopped fruit and toss to combine well.
  • Enjoy immediately or refrigerate for up to 3 days. The chia seeds will expand over time and absorb the excess moisture released from the fruit.

Notes

Storage: Store leftovers in an airtight container in the fridge for up to 3 days to keep the fruit crisp. 
Helpful Tips: 
  1. Prevent browning - Don't forget to drizzle some lemon juice over the apples and pears, especially to slow oxidation. If browning occurs later, gently toss the salad to redistribute the dressing. 
  2. Dressing too thick? Chia seeds absorb liquid over time, thickening the yogurt dressing naturally. If it becomes too stiff, stir in a small spoonful of yogurt to loosen it before serving. 
  3. Drain the juices. If the salad releases excess liquid, drain a little before tossing with the yogurt dressing to keep it from becoming too watery. 

Nutrition

Calories: 123kcal | Carbohydrates: 30g | Protein: 2g | Fat: 1g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 0.1g | Trans Fat: 0.003g | Cholesterol: 1mg | Sodium: 5mg | Potassium: 266mg | Fiber: 3g | Sugar: 14g | Vitamin A: 89IU | Vitamin C: 40mg | Calcium: 50mg | Iron: 1mg

This post was originally published December 2015 but has since been updated to include helpful information.

Gluten-Free Pumpkin Bars Recipe

These easy Gluten Free Pumpkin Bars require only 6 ingredients and can be whipped in one bowl. They're delicious and moist with chocolate chips in every bite. The best part is they are totally flourless, paleo, and keto. 

pumpkin bars stacked

If you’re a pumpkin lover, this easy pumpkin bars recipe is for you!

Rich in pumpkin flavor, these bars are gluten-free with chocolate morsels in every bite. They’re so good with coffee in the morning or as an afternoon treat. 

These chocolate chip pumpkin bars are a perfect treat to satisfy the sweet tooth. Give these a try - you won’t even miss the cream cheese frosting!

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Why you'll love this recipe

  • Taste: These delicious pumpkin bars are subtly sweet and perfectly moist with a smooth texture.
  • Ease: These bars come together so quickly, perfect for the busy pumpkin season. Done in one bowl with just a handful of ingredients. It’s a great recipe for little hands to explore cooking with.
  • Totally flourless: This easy fall recipe doesn’t call for any kind of flour like almond flour. It is truly flourless and is great to enjoy this time of year and beyond.
  • Versatile: Modify pumpkin bars to fit your dietary needs and lifestyle. They’re naturally gluten-free and paleo but can be modified for keto.

Ingredients

This recipe has very basic ingredients. You probably have most of these ingredients in your real food pantry.

  • Eggs - Organic, grass-fed and pastured eggs are best for all nourishing meals.
  • Coconut sugar - I love using this sweetener for healthy baked goods as it’s rich in minerals and nutrients but organic sugar will work too. 
  • Almond butter - Make sure almond butter doesn’t contain any additives, just almonds.
  • Pumpkin puree - Be sure your pumpkin puree does not contain any sweeteners or additives. If using store-bought, make sure it's canned pumpkin or pumpkin puree and not pumpkin pie filling.
  • Protein collagen peptides - Optional but we love for extra protein and amino acids. It does add a bit more sustenance and I love the collagen boost. Please see more notes on how to make these pumpkin protein bars with collage peptides below.
  • Vanilla extract
  • Pumpkin spice - Any warm spices like ground cinnamon, nutmeg, or ground cloves are lovely in all fall recipes but you can also use pumpkin pie spice (which may have additional ingredients than regular pumpkin spice.)
  • Sea salt
  • Baking soda
  • Chocolate chips - For keto and paleo, we love these sugar-free organic chocolate chips. 

See recipe card for exact quantities.

💭Make it Nutrient-Dense: Use sprouted almond butter for better digestion. Nuts and seeds contain phytic acid that hinders the absorption of nutrients. By sprouting, the nuts are pre-digested and easier on the gut.

Aside from the ingredients, all you need is a large mixing bowl and a sheet pan to bake the pumpkin bars in.

flourless pumpkin bars

Substitutions and Variations

These healthy pumpkin bars are already naturally gluten-free and dairy free. You can use coconut oil to grease the sheet pan or a simple avocado oil spray.

But check out these simple variations to suit your lifestyle. 

Keto Pumpkin Bars - Use monkfruit sweetener to cut down on carbs. All other ingredients are generally low in carbs already. And always check the ingredients to any packaged food like pumpkin puree, almond butter, and especially chocolate chips.

Other sweetener options - Sub honey for coconut sugar to make these GAPS pumpkin bars. Although coconut sugar is rich in minerals, honey and maple syrup are other sweeteners that can be used in this recipe, using a 1:1 ratio. See my post on healthy sugar substitutes (natural sweeteners).

Pumpkin Protein Bars -  Up the protein! We love and use Perfect Supplements Collagen Peptides for extra protein and amino acids. It is sourced exclusively from grass-fed cows and is one of the highest in quality on the market.

Their Hydrolyzed Collagen is free from GMOs, contaminants, and fillers and they take great care to ensure that their products are lab tested for purity.  Their price point is also unbeatable - be sure to use PREPARE10 at checkout for an additional 10% off for Prepare & Nourish readers. See my favorites from Perfect Supplements!

💭Pro tip: Consider adding a good source of protein for extra sustenance in all your healthy baked goods. The protein keeps your blood sugar balanced and keeps you fuller longer.

Helpful Tips

  • Time Saving Tip: Line the baking sheet with unbleached parchment paper for easy cleanup.
  • Make extras: Double the batch to make sure that extra cup of pumpkin puree in the can doesn't go to waste. These bars freeze beautifully.
  • Special treat: Top these pumpkin bars with some whipped cream for a special treat.
Love these pumpkin bars? Check out more fall favorites!

Step-by-Step Instructions

The complete printable recipe is below in the recipe card for your convenience.

This easy gluten-free pumpkin bars recipe call for these ingredients: eggs, coconut sugar or monk fruit sweetener, almond butter, pumpkin puree, vanilla extract, pumpkin spice, sea salt, collagen peptides (optional), baking soda, and chocolate chips.

There are only 15 minutes of prep time required to whisk everything together in one bowl. Pop it in the oven for the easiest pumpkin bars you ever did taste.

Less time. Fewer dishes. And a healthy treat the whole family will love.

Step 1. Combine wet ingredients

In a medium bowl, whisk eggs and sweetener until well combined or use a hand mixer to make it easier. Add pumpkin puree, almond butter, vanilla extract, pumpkin spice, and salt and stir together to combine well.

💭Pro tip: When combining eggs with the sweetener, whisk until the eggs turn pale yellow and the sweetener has almost dissolved.

Step 2. Add dry ingredients

Add baking soda to the pumpkin mixture and fold it in gently. Stir in chocolate chips. 

Step 3. Bake

Pour batter onto a lined and greased 6”x9” rimmed baking sheet. Bake in a preheated oven at 350 degrees Fahrenheit for 25-30 minutes or until toothpick comes out clean.

Step 4. Rest

Remove the baking pan from the oven when fully baked and rest for 5 minutes. 

pumpkin bars flourless and gluten free

Below are some affiliate links that may be helpful to you as you make this recipe. You can find some of these items cheaper at your local store but it helps to have a link so you know what you're looking for.

Serving Suggestions

The good news is that these gluten free pumpkin bars are great as a perfect fall treat on their own. They are lovely as an afternoon snack or a healthy dessert for large gatherings.

Although these are not your classic pumpkin bars with that rich cream cheese frosting, it doesn’t mean they lack flavor.

It just means you don’t need a fork to enjoy them. Eat them like cookie bars - they have that perfect pumpkin spice flavor with luscious melty chocolatey goodness in every bite.

Enjoy with a glass of milk, coffee, or another healthy choice of beverage. How about this herbal coffee? Or pair these delicious pumpkin bars with keto pumpkin spice latte. 

Storage and Reheating Instructions

To store: Leftover pumpkin bars can be stored in an airtight container in the refrigerator for up to 5 days. 

Storage containers: These glass snap containers are perfect for leftovers.

To reheat: These pumpkin bars are delicious slightly warmed with a pat of butter. Toast them in a regular toaster or pop them in an unpreheated convection oven for 2 minutes.

stacked pumpkin bars

FAQs

Is pumpkin puree gluten-free?

Yes, pumpkin puree is naturally gluten free and any can containing something other than pumpkin, should not be used in this recipe. Be sure that you are not using pumpkin pie filling as that will have sugar and other ingredients.

How can I make pumpkin bars flourless?

You can make these pumpkin bars flourless by using almond butter instead of almond flour. You also need to make sure you mix the eggs with the sweetener well first.

How to tell when pumpkin bars are done?

Insert a toothpick into the pumpkin bars and when comes out clean (no batter stuck to the toothpick) then you know the bars are fully baked.

Looking for more delicious pumpkin recipes? Here are some ideas:
Did you make this? Please leave a ⭐ recipe rating in the recipe card below and leave a review in the comments. Thank you!💚

Printable Recipe

pumpkin bars stacked on top
Print Recipe
5 from 43 votes

Gluten Free Pumpkin Bars

These easy Gluten Free Pumpkin Bars require only 6 ingredients and can be whipped in one bowl. They're delicious and moist with chocolate chips in every bite. The best part is they are totally flourless, paleo, and keto.
Prep Time5 minutes
Cook Time25 minutes
resting time15 minutes
Total Time30 minutes
Course: Dessert
Cuisine: American
Keyword: gluten free pumpkin bars, pumpkin bars, pumpkin bars recipe
Servings: 12 bars
Calories: 150kcal
Author: Anya @ Prepare & Nourish

Ingredients

Instructions

  • Preheat oven to 350 degrees Fahrenheit. Line a 6x9 baking sheet with parchment paper and grease with coconut oil. 
  • In a bowl, whisk eggs and sweetener until well combined. Add pumpkin puree, almond butter, vanilla extract, pumpkin spice, and salt and stir together to combine well.
  • Add baking soda and fold it in gently. Stir in chocolate chips.
  • Pour batter into prepared pan. Bake for 25-30 minutes or until toothpick comes out clean. 
  • Remove from oven and rest for 5 minutes.

Notes

  • Recipe makes approximately 12 bars (2"x 2" squares).
  • Nutrient-dense: Use sprouted almond butter for better digestion.
  • Pump up the protein: Add a scoop or 2 of grass-fed collagen peptides for extra protein and amino acids.
  • Sweetener substitutions: Coconut sugar is a great mineral-rich sweetener. To make these bars keto, use monkfruit sweetener. Alternatively, you can use honey to make these GAPS compliant.
  • Leftovers can be stored in an airtight container for up to 5 days. They are best stored in the refrigerator.

Nutrition

Calories: 150kcal | Carbohydrates: 13g | Protein: 4g | Fat: 10g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 0.003g | Cholesterol: 27mg | Sodium: 161mg | Potassium: 131mg | Fiber: 2g | Sugar: 3g | Vitamin A: 3217IU | Vitamin C: 1mg | Calcium: 46mg | Iron: 1mg

This post was originally published October 2018 but has since been updated to include helpful information.

Roasted Carrots with Garlic

Oven-roasted whole carrots with garlic and herbs make an easy and delicious side dish that can go with just about any meal. This savory Paleo and Whole30 side comes together in 20 minutes.

roasted carrots with parsley

Roasted carrots are excellent any time of year but especially during the holidays and special occasions.

Somehow this ordinary root vegetable can be jazzed up and become the accompanying star on the kitchen table.

The sweetness of carrots paired with herby-garlic chunks makes an incredibly delicious combination. This is one of those simple yet delicate side dishes that could grace your Thanksgiving table or be served regularly on a weeknight.

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Why you'll love this recipe

  • These carrots are oven-roasted so the stove top can be used for other foods.
  • Requires only a handful of simple ingredients.
  • Easy recipe - toss everything together directly on the sheet pan.
  • This recipe is versatile - you can keep the carrots whole for ease and convenience or cut them however you desire (cooking time should be altered).
  • Everyone loves a good roasted carrots recipe. These have a warm savory flavor with a touch of garlic.
💭Make it Nutrient-Dense: Cooked carrots are higher in beta carotene from vitamin A, and also higher in vitamin K and C than raw carrots so making these roasted carrots part of your regular meals is an easy way to increase nutrition.

Ingredients

These garlic roasted carrots have very basic ingredients.

carrots, parsley, herbs, and oil
  • carrots: small-medium size carrots are best for this recipe and a pound of carrots is all you need
  • dried basil
  • fresh garlic
  • extra-virgin olive oil
  • sea salt and fresh parsley for garnish

See recipe card for exact quantities.

💭Pro tip: These carrots are naturally Paleo, Whole30 and GAPS compliant. Use good quality extra virgin olive oil that is not cut with rancid vegetable oils.

Substitutions and Variations

You'll find this oven-roasted carrot recipe to be pretty basic yet with big results. These carrots are perfectly tender, but not too mushy boasting a nice balance of sweet and savory notes.

But there are so many other ways to jazz this easy side dish recipe. Check out these ideas:

  • Honey Mustard - add a touch of honey and mustard for a little tang
  • Balsamic - drizzle some balsamic glaze over the carrots before popping them in the oven
  • Tone down the garlic - if the garlic chunks are a bit too much, mash some of the olive oil roasted garlic (from this garlic confit recipe) along with its oil.

Alternatively, you can also use multi-colored heirloom carrots (most commonly known as rainbow carrots) like in this Healthy Carrot Salad with Caramelized Onions. Or make it super easy and use baby carrots to cut down on prep time.

Step-by-Step Instructions

The complete printable recipe is below in the recipe card for your convenience.

This easy garlic and herb roasted carrots recipe call for these ingredients: carrots, extra-virgin olive oil, dried basil, sea salt, and fresh chopped parsley for garnish.

trimmed carrots on sheet with oil.

Step 1. Clean carrots

Preheat oven to 375 degrees Fahrenheit. If using garden carrots, trim the greens and scrub or peel the carrots. If using thicker carrots, cut them in half lengthwise.

garli herb oil in small dish

Step 2. Make garlic oil

Pat dry your carrots to make sure they are completely dry. Meanwhile, in a small bowl, combine extra virgin olive oil, dried basil, sea salt, and minced garlic. Stir to combine. 

💭Pro tip: To save time, you can skip the small dish and season your carrots with oil and seasonings directly in the sheet pan.
carrots spread out on sheet.

Step 3. Roast carrots

Toss carrots with herby-garlic oil and spread them evenly on the baking sheet, giving them plenty of space for airflow. Roast in the center of the oven for 25-35 minutes depending on the size of the carrots.

roasted carrots with salt and garlic.

Step 4. Garnish

Remove carrots from the sheet pan and garnish with fresh parsley and coarse salt flakes. Serve warm.

💭Pro tip: To avoid burnt garlic on the sheet pan, make sure your carrots are not too big. The smaller garden carrots need about 25 minutes of roasting time which is the perfect cooking time for garlic.

How long to roast carrots?

This answer will depend entirely on the size of carrots.

  • For small diagonally sliced carrots, roast for 10 minutes.
  • Baby carrots can be done in 15-20 minutes.
  • Thin garden carrots will be tenderly roasted in 25 minutes.
  • Store-bought large carrots are much thicker and can take up to 35 minutes to roast to tender perfection.

A good way to test for doneness is to use a fork. Gently pierce the carrot at the thickest part. If you can pierce the fork all the way through, the carrots are overcooked. Still tasty but not crisp-tender.

Generally, there should be just enough softness to tell it's tender. You want to pull the carrots out of the oven as soon as they are cooked to your liking.

Most importantly, remember that the thinner parts of the carrot (the root end) may be slightly more cooked and possibly charred. Those are actually my favorite part of the carrots.

upclose roasted carrots with herbs.

Below are some affiliate links that may be helpful to you as you make this recipe. You can find some of these items cheaper at your local store but it helps to have a link so you know what you're looking for.

Serving Suggestions

Roasted carrots are the unicorn of side dishes. They are so versatile and loved by all. It's a good thing they can come together in 5 minutes of prep time and 25 cooking time.

Enjoy these whole roasted carrots with any healthy protein like Spatchcock Turkey, Air Fryer Pork Tenderloin or these Instant Pot Ribs.

My favorite way to eat this perfect side dish is with a hefty side of mashed potatoes and baked salmon.

Storage and Reheating Instructions

To store: Leftover roast carrots can be stored in an airtight container in the refrigerator for up to 4 days.

Storage containers: These glass snap containers are perfect for leftovers.

To reheat: Transfer the carrots to the air fryer toaster oven and reheat in an un-preheated oven at 350 degrees Fahrenheit for 2 minutes (they will start warming up during the preheating).

carrots roasted on white platter.

FAQs

Can you roast carrots in the air fryer?

These crispy roasted carrots can be made in a convection-type air fryer like this one. It can also be made in basket air fryers but you have to make sure they are not lined with toxic non-stick coatings. Preheat the air fryer at 400 degrees Fahrenheit and roast for 20-25 minutes or until tender.

What carrots are best for roasting

The best carrots are from the farmer's market - go for the small-medium size as they will roast quicker without burning the garlic. Garden carrots are also great in that peeling is not necessary. Just clean them well with a vegetable brush.

However, store-bought regular carrots work too. Peel if you prefer and cut them in half lengthwise to cut on cooking time. You can also slice them diagonally and roast for 10 minutes or until tender. In a pinch, you can use baby carrots. 

Looking for more healthy recipes? Here are some ideas:
Did you make this? Please leave a ⭐ recipe rating in the recipe card below and leave a review in the comments. Thank you!💚

Printable Recipe

roasted carrots on white platter.
Print Recipe
4.88 from 54 votes

Roasted Carrots with Garlic

Oven-roasted whole carrots with garlic and herbs make an easy and delicious side dish that can go with just about any meal. This savory Paleo and Whole30 side come together in 20 minutes.
Prep Time5 minutes
Cook Time25 minutes
Total Time30 minutes
Course: Side Dish
Cuisine: American
Keyword: garlic roasted carrots, oven roasted carrots, roasted carrots
Servings: 6
Calories: 75kcal
Author: Anya @ Prepare & Nourish
Cost: $4

Ingredients

  • 1 pound carrots, trimmed and cleaned approximately 14 small garden carrots
  • 2 tablespoons extra virgin olive oil
  • 2 teaspoons dried basil
  • 1 tablespoon garlic, minced approximately 3 small cloves
  • 1 teaspoon sea salt
  • 1 tablespoon fresh parsley, chopped for garnish

Instructions

  • Preheat oven to 375 degrees Fahrenheit. Scrub carrots clean and pat dry with paper towel.
    trimmed carrots on sheet pan.
  • Combine oil, basil, garlic and salt. Pour over dried carrots and gently stir to combine (you can do this step in a small dish or directly on sheet pan).
    seasoning ingredients for roasted carrots.
  • Spread the carrots out in a single layer and roast for 25-35 minutes or until tender. You may broil the last 3-4 minutes of cooking time.
    seasoned carrots on baking sheet.
  • Garnish with fresh parsley and serve warm.
    carrots garlic on white platter.

Notes

  • To avoid burnt garlic on the sheet pan, make sure your carrots are not too big. The smaller garden carrots need about 25 minutes of roasting time which is the perfect cooking time for garlic.
  • General carrot roasting times:
    • For small diagonally sliced carrots, roast for 10 minutes.
    • Baby carrots can be done in 15-20 minutes.
    • Thin garden carrots will be tenderly roasted in 25 minutes.
    • Store-bought regular-sized carrots are much thicker and can take up to 35 minutes to roast to tender perfection.
  • Leftover roast carrots can be stored in an airtight container for up to 4 days in the refrigerator.
  • To reheat: transfer carrots to a toaster oven or small baking sheet and reheat in an unpreheated oven at 350 degrees Fahrenheit for 2 minutes (they will start warming up during the preheating).

Nutrition

Calories: 75kcal | Carbohydrates: 8g | Protein: 1g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 441mg | Potassium: 260mg | Fiber: 2g | Sugar: 4g | Vitamin A: 12688IU | Vitamin C: 6mg | Calcium: 36mg | Iron: 1mg

This post was originally published January 2017 but has since been updated to include helpful information.

Buttery Green Beans with Garlic and Lemon

Grace your table with these delicious Buttery Green Beans. It starts with blanching the green beans and then sauteeing everything together in butter, garlic, and lemon zest.

green beans with morsels of browned garlic and lemon wedges.

Green beans are a fantastically versatile vegetable.

This hearty vegetable is great in soups and as a lovely side dish. It's easy enough to prepare on a busy weeknight and can be dressed up for a special occasion.

It's no wonder the internet is vast with great recipes for this popular year-round vegetable. Everything from classic green bean casserole, to vegetable soups featuring string beans, to this super easy delicious side dish.

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Why you'll love this recipe

These buttery green beans are jazzed up with garlic and lemon. It's an easy way to take a humble vegetable and give it big flavors.

  • Taste: rich butter melded with pan-fried garlic and a little lemon zest for bright flavors
  • Texture: green beans are tender with just the right amount of crunch
  • Level of difficulty: easy! this great side dish comes together relatively fast and you can even blanch the green beans days ahead of time
  • Less is more: with only 4 basic ingredients but maximum flavor, this is a perfect side dish for busy kitchens.
green beans with roasted garlic morsels and lemon wedges

Ingredients

  • green beans: look for bright green beans - farmer's markets will have the best quality but grocery stores are a good option. You can use round string beans or thinner varieties like Haricots Verts. Just remember, the thinner the are, the less cooking time is needed.
  • unsalted butter
  • fresh garlic
  • lemon: we'll be using both lemon zest and lemon juice so fresh lemon is always best

See recipe card for exact quantities.

Substitutions and Variations

These buttery green beans with garlic and lemon are good on their own. But if you wanted to change up flavor, consider these easy additions:

  • Spicy - add chili pepper flakes into the garlic butter for some extra heat
  • Herb - add fresh thyme or sage leaves into the butter to influse some of that herbal flavor
  • Parmesan - toss with shredded Parmesan cheese for the ultimate flavor
  • Mellow garlic - if the fresh garlic is too pungent for your liking, consider using garlic confit (roasted garlic) instead of the fresh variety.

And if you haven't seen these yet - check out these Oven-Roasted Green Beans with Bacon on my site!

Dietary Substitutions

These sauteed green beans are very delicious with butter but for a dairy-free version, ghee will work. Ghee also has that rich, velvety texture that mimics the butter flavor in this green bean recipe.

green beans with garlic morsels and lemon.

Helpful Tips

  • 🕐Time Saving Tip: purchase already trimmed green beans if you have access to them. This will cut time on green bean preparation.
  • 🗓Make-Ahead Tip: blanch green beans up to 5 days ahead of time (great time saver!) and store in an airtight container in the refrigerator until ready to use.
  • Crunchy green beans: to avoid mushy green beans, make sure to dry them after blanching before adding to the pan with garlic butter
💭Pro tip: For green beans to retain that bright green color and crist-tender texture, it's important to halt the cooking process by plunging the beans into an ice bath as soon as they are al dente.

Step-by-Step Instructions

The complete printable recipe is below in the recipe card for your convenience.

This lemon garlic green beans recipe calls for these ingredients: green beans, unsalted butter, garlic, lemon and sea salt.

green beans in pot of water.

Step 1. Blanch green beans

Bring a medium size pot of water to a boil. Generously season with salt (like pasta water). Add clean and trimmed green beans and cook for 2-4 minutes, depending on size of green beans.

blanching green beans in ice water.

Step 2. Ice bath

While the beans are cooking, prepare a bowl of ice water. Immediately after the cooking time, transfer the green beans to an ice bath to stop the cooking. Using a spider strainer like this may help. 

💭Pro tip: Boil small and/or thin green beans for 2 minutes, medium size beans for 3 minutes, and large green beans need to be boiled for 4 minutes.
cooking garlic in butter.

Step 3. Brown garlic

Meanwhile, heat a large frying pan over medium heat. Add butter and melt. Add minced garlic and cook for 3-4 minutes or until slightly golden. Grate a little lemon zest and stir to combine.

green beans and garlic to frying pan.

Step 4. Add green beans

Add the green beans to the skillet and turn up the heat to high. Cook for 1 minute just to warm everything through. Squeeze a little lemon juice and season with salt. Take off the heat immediately.

💭Pro tip: While garlic is cooking, strain the green beans and pat dry with a paper towel.

Below are some affiliate links that may be helpful to you as you make this buttery green beans recipe. You can find some of these items cheaper at your local store but it helps to have a link so you know what you're looking for.

Serving Suggestions

These easy sauteed green beans makes an easy side dish. Enjoy with roasted potatoes or butternut squash.

And make sure you include a nice hearty protein source like these Air Fryer Pork Tenderloin or this Baked Salmon with Mayonnaise.

These are also great as leftovers with breakfast eggs.

Storage and Reheating Instructions

To store: Leftover green beans can be stored in an airtight container in the refrigerator for up to 2 days. After that, the garlic will have an off flavor and lemon will turn bitter.

Storage containers: these glass snap containers are perfect for leftovers

To reheat: Heat stainless steel pan over medium-high heat. Add the leftover green beans to the pan and cover with lid. Cook for 1-2 minutes or until warmed through, remove lid and cook on high for pan fried green beans. 

💭Pro tip: With green beans, less is more. Blanching in hot water will require less time than you think you need. Likewise, reheating green beans in a pan will also need less time than you may think.
lemon wedges and garli green beans in white bowl.

FAQs

How long should you blanch green beans?

Blanching means to par-boil something. In the case of green beans, we want to blanch them for 2 minutes if using small, thin variety of beans. For medium beans, blanch for 3 minutes and for large beans, blanch for 4 minutes.

How long does this recipe last?

Blanched green beans without the buttery garlic and lemon mixture will last in the refrigerator for up to 5 days. Sauteed green beans with the lemon garlic should be consumed within 1-2 days. The lemon will give a bitter aftertaste after that time. It will still be safe to eat just not as tasty.

Looking for more related recipes? Here are some ideas:
Did you make this? Please leave a ⭐ recipe rating in the recipe card below and leave a review in the comments. Thank you!💚

Printable Recipe

green beans with sauteed garlic and lemon wedges.
Print Recipe
5 from 2 votes

Buttery Green Beans with Garlic and Lemon

Grace your table with these delicious Buttery Green Beans. It starts with blanching the green beans and then sauteeing everything together ain butter, garlic, and lemon zest.
Prep Time10 minutes
Cook Time10 minutes
Total Time20 minutes
Course: Sides
Cuisine: American
Keyword: lemon garlic green beans, pan fried green beans, sauteed green bean recipe
Servings: 6 servings
Calories: 67kcal
Author: Anya @ Prepare & Nourish

Ingredients

  • 1 pound green beans washed and trimmed
  • 2 tablespoons unsalted butter
  • 2 tablespoons minced garlic approximately 6 medium garlic cloves
  • 2 teaspoons lemon zest
  • 2 tablespoons lemon juice approximately ½ small lemon squeezed
  • ½ teaspoon sea salt

Instructions

  • Bring a medium size pot of water to a boil and season generously with salt. Add green beans and cook for 2-4 minutes depending on size. Immediately after cooking time, transfer the green beans to an ice bath to halt the cooking process. Remove from ice bath once chilled and pat dry with paper towel.
    green beans in ice water.
  • Meahwhile, melt butter in a large frying pan over medium heat. Add minced garlic and cook for 3-4 minutes or until slightly golden. Grate lemon zest and stir to combine.
    minced garlic cooked in butter.
  • Add the green beans to the pan and turn up the heat to high. Cook for 1 minute or until warmed through. Squeeze lemon juice and season with salt. Toss to combine and take off heat.
    green beans with garlic morsels and lemon.

Notes

  • Blanched green beans without the butter, garlic, and lemon can be made up to 5 days ahead of time and stored in the refrigerator.
  • For green beans to retain bright green color and crisp-tender texture, it's important to stop the cooking process by plunging into ice water.
  • To avoid mushy green beans, dry them after ice bath before adding them to garlic lemon butter.
  • Leftovers can be stored in the refrigerator in a sealed container for up to 1-2 days.
  • To reheat: heat a pan over medium-high heat. Add leftover green beans to the pan and cover with lid. Cook for 1-2 minutes or until warmed through, remove lid and cook on high for pan fried green beans.

Nutrition

Calories: 67kcal | Carbohydrates: 8g | Protein: 2g | Fat: 4g | Saturated Fat: 2g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Trans Fat: 0.2g | Cholesterol: 10mg | Sodium: 201mg | Potassium: 199mg | Fiber: 2g | Sugar: 3g | Vitamin A: 639IU | Vitamin C: 12mg | Calcium: 33mg | Iron: 1mg

Easy Garlic Confit Recipe

This easy Garlic Confit recipe is a wonderful way to add flavor to your meals. And it's as easy as roasting the garlic in olive oil in the oven.

garlic in olive oil in jar.

If you're looking for ways to elevate your meals, garlic confit may be your answer. It's also a great way to use up and preserve garlic should you have an oversupply.

Garlic confit starts with slowly cooking the garlic cloves in oil transforming them into subtly sweet and soft spreadable cloves.

This easy garlic confit recipe is made in the oven with 2 simple ingredients. There's very little hands-on time needed and you don't have to babysit a pot of hot oil on the stovetop.

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What is garlic confit?

Garlic confit is a fancy term for garlic roasted in oil.

Confit is most commonly known as the process of very slowly cooking something in its own fat. For example, duck confit starts with seasoning the duck and then cooking at a low temperature for an extended period of time. This helps destroy any harmful microorganisms and preserves the meat when submerged in that cooking fat.

In the same way, confit can be made from vegetables. However, most vegetables don't produce enough of their own fat to be cooked in. So in the case of garlic confit, for example, we would have to use other fat like extra virgin olive oil.

raw garlic cloves in olive oil.

Why you'll love this recipe

  • Always appetizer-ready: There are so many ways garlic confit can become the star of your appetizer spread.
  • Versatile uses: Puree or mash into vegetables like mashed potatoes; blend into soups; spoon over roasted meats and fish; add to salad dressings, the options are endless!
  • Level of difficulty: EASY! It's as easy as literally throwing everything into a baking dish and setting it to bake low and slow in oven.
  • Unites all levels of garlic lovers: Roasting garlic significantly mellows out the pungency, making this a nice way to consume garlic without the sharp flavor.
💭Pro tip: Here's an easy appetizer using garlic confit: spoon some garlic cloves along with the olive oil to a ramekin, mash the garlic gently with the back of a fork, add fresh thyme leaves and season with coarse salt and pepper. Drizzle with balsamic vinegar and enjoy dipping toasted sourdough slices or crackers.

Ingredients

Making garlic confit uses very simple ingredients. You'll also need a small oven-safe dish and a jar to store the garlic oil.

garlic, thyme, and extra virgin olive oil
  • whole garlic cloves: you'll need about 2 heads of garlic cloves
  • extra-virgin olive oil

See recipe card for exact quantities.

💭Make it Nutrient-Dense: Skip the rancid vegetable oils like canola oil and corn oil. And use good quality extra-virgin olive oil or avocado oil for a milder flavor.

Substitutions and Variations

This roasted garlic recipe is good with just the two main ingredients: fresh garlic and good quality olive oil. But there are different ways to add more flavor.

Add a sprig or two of fresh thyme or sage leaves or other fresh herbs of your choosing. Some dried bay leaves and peppercorns would add a nice touch of peppery flavor.

Or spice things up with dried chili pepper for some heat.

There are so many ways to flavor it beyond the basic garlic and oil flavor.

garlic roasted in oil in black ramekin

Garlic Confit Food Safety

Is garlic confit safe to eat? As with most foods, this homemade garlic confit is safe as long as it's handled and stored properly.

The main concern with garlic confit is botulism, a food-borne illness that you most certainly want to stay clear from. And fresh garlic in oil particularly is at risk of botulism development due to its low acid, low oxygen environment.

However, garlic confit requires roasting garlic, thereby significantly reducing the risk of botulism, and a temperature of 185 degrees Fahrenheit is enough to destroy the toxin.

In light of this, consider these tips when making this roasted garlic recipe:

  • Chill immediately: Chill the confit quickly (setting it into an ice bath helps speed this step up) and transfer to the refrigerator as soon as it's chilled.
  • Consume within reason: When properly stored in the refrigerator, garlic confit is good for up to 2 weeks.
  • Never store garlic confit at room temperature.

Garlic confit can be a wonderful addition to your meals or appetizer spread, but as is the case with most foods, there are certain rules you have to respect to safely enjoy it.

Step-by-Step Instructions

The complete printable recipe is below in the recipe card for your convenience.

This garlic confit recipe calls for these ingredients: 2 whole heads of garlic and extra-virgin olive oil.

adding olive oil to garlic cloves and thyme.

Step 1. Add all ingredients

Preheat oven to 275 degrees Fahrenheit. To a small baking dish, add whole cloves of garlic, thyme (or any other flavorings) and olive oil.

galirc cloves in oil on sheet.

Step 2. Bake

Set the baking dish on a small baking sheet. This will hugely help with transferring the dish from the hot oven. Roast in the oven until garlic cloves are golden and soft.

💭Pro tip: Be sure to use peeled garlic cloves with root ends trimmed.
garlic cloves roasted in oil.

Step 3. Transfer to jar

Remove the garlic confit and pull out any thyme leaves or other herbs. As soon as safe to do so, transfer the garlic and olive oil into a glass jar.

garlic confit in jar.

Step 4. Chill

Chill garlic confit either in an ice bath or setting it outside during cooler temperatures. Transfer to the fridge as soon as it's chilled.

roasted garlic in oil.

Below are some affiliate links that may be helpful to you as you make this recipe. You can find some of these items cheaper at your local store but it helps to have a link so you know what you're looking for.

Serving Suggestions

As mentioned already, use confit garlic to take your meals to the next level. We do everything here with lots of garlic so if the pungency is a little off-putting to you, roasting this strongly flavored vegetable brings down some of that

It's a great way to add more flavor to side dishes like roasted potatoes or butternut squash.

You can also mash the roasted garlic cloves atop meats like pork tenderloin or sausage and peppers. It would be a lovely addition with Air Fryer Duck or Spatchcock Turkey.

My favorite way to enjoy garlic confit is to mash the garlic cloves over crusty bread and top with flaky salt and black pepper. Instant amazing appetizer idea here!

And don't forget to use the infused oil in salad dressings.

💭Easy Recipe: Make instant garlic bread by mashing garlic to form a paste. Spread the garlic paste over warm bread. Top with parmesan cheese and parsley and broil for 4 minutes.

Storage Instructions

To store: Roasted garlic should be stored in an airtight container in the refrigerator for up to 2 weeks.

Storage containers: wide-mouth mason jars, Weck preserving jars,

garlic cloves roasted in oil.

FAQs

How to store garlic confit?

Garlic confit can safely be stored in an airtight container like a mason jar in the refrigerator for up to 2 week.

Does garlic confit need to be refrigerated?

Yes! To prevent the risk of botulism, a rare but fatal food-borne illness, never keep garlic confit at room temperature.

How to know when garlic confit is done?

You will know that garlic confit is done when the roasted garlic cloves are golden and soft making them easy to mash and spread.

Looking for more garlic recipes? Here are some ideas:
Did you make this? Please leave a ⭐ recipe rating in the recipe card below and leave a review in the comments. Thank you!💚

Printable Recipe

garlic in olive oil in baking dish.
Print Recipe
5 from 3 votes

Easy Garlic Confit Recipe

This easy Garlic Confit recipe is a wonderful way to add flavor to your meals. And it's as easy as roasting the garlic in olive oil in the oven.
Prep Time15 minutes
Cook Time1 hour 30 minutes
Total Time1 hour 45 minutes
Course: Condiment, Healthy Basics
Cuisine: American
Keyword: garlic confit, roasted garlic
Servings: 24 servings
Calories: 88kcal
Author: Anya @ Prepare & Nourish

Ingredients

  • 1 cup whole garlic cloves, peeled with root ends trimmed approximately 2 whole garlic heads
  • 1 cup extra-virgin olive oil

Instructions

  • Preheat oven to 275 degrees Fahrenheit. In a small baking dish, add garlic cloves and extra virgin olive oil.
    garlic and olive oil in baking dish.
  • Bake in the oven for 90 minutes or until the garlic cloves are golden and soft and easy to spread with the back of a fork.
    garlic cloves in baking dish in olive oil.
  • Transfer the garlic and olive oil into a glass jar. Chill garlic confit in an ice bath or another cool area. Transfer to refrigerator.
    roasted garlic in jar in olive oi.

Notes

  • Recipe makes approximately 2 cups.
  • Flavor variations: add a sprig or two of fresh thyme, sage leaves, or other herbs; bay leaves and peppercorns; or dried chili pepper for some heat.
  • Never store garlic confit at room temperature. Transfer to the refrigerator as soon as it's chilled and store in the fridge for up to 2 weeks.
  • Serving suggestions: great mashed in vegetables or over meats or as an easy instant garlic bread.

Nutrition

Calories: 88kcal | Carbohydrates: 2g | Protein: 0.4g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Sodium: 1mg | Potassium: 23mg | Fiber: 0.1g | Sugar: 0.1g | Vitamin A: 1IU | Vitamin C: 2mg | Calcium: 10mg | Iron: 0.1mg

What to do with Turkey Leftovers - 4 Simple Ideas

Wondering what to do with the leftover turkey and the carcass? Check out these 4 simple ideas that you can do today with your turkey leftovers.

turkey meat with skin on cutting board

This time of the year is very common for our refrigerators to be bursting at the seams with leftover food.

With several back to back major holidays where food is an integral part, leftovers are bound to happen.

And if you like me detest food waste, it's all the more important that you have a game plan to give those leftovers a second chance.

One common area of leftover food is turkey due to its sheer size. It is often three times larger than a typical chicken. Saving your leftover turkey from the trash is even more important if you are sourcing a pastured turkey as those come with a hefty price tag.

Check out these 4 simple ideas you can do today to save your turkey leftovers from the dump.

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Why you'll love this post

  • In an effort to avoid food waste, you need to have a plan for what to do with leftover turkey.
  • Easy and effortless: This post talks about 4 simple things you can do today to salvage your roast turkey and a list of wholesome recipes to include this poultry meat.
  • Healthy and lean protein for weeks: If stored properly, you will have access to quality lean protein for weeks.
  • Incorporate into recipes: Check out the recipes that can include leftover roast turkey and give this meat another chance.
💭Pro tip: Do your best to breakdown the turkey shortly after your big meal. Cooked turkey meat should not be kept at room temperature for extended period of time.

Ingredients

The only ingredient for this is leftover roast turkey. My personal preference for cooking this classic Thanksgiving protein is my Spatchcock turkey because it's easy and quick with deliciously crispy skin and juicy meat.

carved turkey on cutting board.

Helpful Tips

Consider these essential tips as they apply to all 4 simple ideas for your turkey leftovers.

  • Break down turkey asap: Work through the turkey as soon as possible, separating the meat, bones, and skin and other fatty tissues.
  • Easier while it's still warm: Much like chicken, the turkey meat will separate from the bones easier while it's still warm to touch or at least at room temperature.
  • Consume quickly: Even with proper storage, cooked turkey should be consumed quickly for best flavor and texture. Technically, frozen food can be kept indefinitely but will start losing taste quality past one month.
  • Food Safety: According to food safety experts, cooked turkey should not be kept at room temperature for long periods of time to avoid pathogenic bacteria growth.

How to properly refrigerate roast turkey

Leftover cooked turkey, including turkey breast, can be safely stored in the refrigerator (at 40 degrees Fahrenheit or below) for up to 3-4 days, according to US Department of Health. (source)

Refrigeration slows the harmful bacterial growth but doesn't stop it entirely so it's important to consume or freeze the turkey meat within 3-4 days.

To store cooked turkey in the fridge, follow these simple steps:

Step 1. Break down the turkey, separating the bones, skin and other fatty tissues, and meat. You may separate the meat further into dark meat and white meat, depending on how you will be using it.

Step 2. Transfer the meat into a sealed container and store in the refrigerator for up to 3-4 days.

If you find that you will not be able to consume the turkey before that timeframe, follow the next step.

💭Pro tip: It's easier to break down the turkey when it's still slightly warm or at room temperature. Separate the meat from the bones as soon as you are able.
turkey breast sliced with cranberries.

How to freeze cooked turkey

What if even after giving some away and planning for turkey leftover meals in the coming days, you still have plenty of turkey to devour?

The next step would be to halt any spoilage by using a very simple freezing process.

Cooked poultry like leftover Thanksgiving turkey can be stored in the freezer for 2-6 months. It's important to note, that it will start losing flavor after about a month and will be unappealing if frozen close to 6 months.

This storage of leftovers is totally safe.

But just because it's considered safe, according to the United States Department of Agriculture, to freeze cooked turkey breast and other poultry cuts for long storage time, doesn't mean you should.

The sad truth is that the less time your turkey spends in the freezer, the tastier it will remain. Past one month, it will be tasteless and unpalatable.

To preserve cooked turkey in the freezer, follow these steps:

Step 1. If you have a vacuum seal, this is the optimal way to safely freeze meats. Seal your turkey breast and other meaty cuts into a small similar size vacuum-sealed bag.

This is the best way to keep frozen turkey for long-term storage.

Step 2. If no vacuum seal is available, store turkey meat in freezer ziplock bags, making sure to draw as much air as you can to avoid freezer burn and unappetizing ice crystals from forming.

For cooked turkey breast slices, it's a good idea to separate them with a small piece of parchment paper or another freezer paper.

Seal the freezer bag and transfer to the freezer for up to 6 months. Again, for best flavor, consume within 1 month. 

💭Pro tip: When packaging your roasted turkey for freezer, consider making various sizes for ease and convenience for later use. Smaller packages like 4 or 6 ounces are great for single servings while 10 or 12-ounce packages are great for use in soups and casseroles.
broth in a mason jar with fresh parsley.

How to make turkey bone broth

Now that you have your boneless turkey meat put away, you're still left with the carcass and other bones.

Don't toss them! The good news is that you can still make much of this carcass.

The bones and skin along with any unused pan drippings in the roasting pan add amazing flavor and healthy fats to turkey bone broth. Use this Instant Pot Chicken Broth recipe to make the most delicious, nutrient-dense turkey bone broth. Instead of the chicken backs, feet, and bones, consider using:

  • complete turkey carcass
  • turkey neck (if it came with the turkey and you saved it before roasting)
  • turkey wings (there's hardly any meat on them anyways and would make a great addition to the broth)
  • any other turkey bones leftover from picking off the meat like turkey legs
  • turkey skin can also be included in the broth as it will give great flavor and healthy fats
  • any remaining turkey pieces that have no other use

Making turkey bone broth recipe is very similar to chicken broth. No roasting is necessary and you can have delicious and nourishing broth in under 2 hours.

💭Make it Nutrient-Dense: Making bone broth is one of the most healing foods you can make for yourself and your family. That's why it's important to use pastured turkey for maximum health benefits.
sliced turkey breast on cutting board.

Recipes to use leftover turkey

Lastly, it's important to mention that the internet has no shortage of leftover turkey recipes. This is the final of the 4 simple ideas for your turkey leftovers.

There are more obvious ways to enjoy turkey leftovers like as a sandwich meat or a healthy protein source in salads.

But you can also add the cooked turkey to any recipe where cooked chicken is called for. Since it's also poultry, there is a very minor difference in taste and texture.

Check out these recipes that would be awesome with leftover roast turkey: (just sub where it says chicken for turkey)

Below are some affiliate links that may be helpful to you as you make as you consider the best option to store your turkey for a longer period. You can find some of these items cheaper at your local store but it helps to have a link so you know what you're looking for.

sliced turkey breast on cutting board

💬FAQs

How long does cooked turkey breast last in the fridge?

Roasted and cooked sliced turkey breast, much like the rest of the turkey meat, will last in the fridge for up to 3-4 days when properly stored in an airtight container. As a general rule, it's best to not keep the leftover turkey breast at room temperature for longer than necessary as that may encourage harmful bacteria growth.

How long does sliced turkey breast last in the fridge?

Luncheon sliced turkey breast that has been unsealed and opened will keep in the refrigerator for 3-5 days at most. The most important thing to remember is to check your turkey lunch meat (or any luncheon meat and cold cuts for that matter) for slimy texture and foul odor as these are signs of spoilage. Also, keep an eye out for the expiration date as this will give a good idea of shelf life of deli turkey. This is good practice for any meat to avoid foodborne illness, including the turkey parts from your Thanksgiving dinner.

How long can you freeze a turkey breast?

A turkey breast can technically be frozen indefinitely but will start to lose flavor and proper texture after one month of freezer storage. USDA does not recommend freezing poultry past 6 months. The best storage method for freezing perishable foods like turkey breast is the use of vacuum-sealed packages for long term and best quality.

Looking for recipes to use leftover turkey? Here are some ideas:
Did you make this? Please leave a ⭐ recipe rating in the recipe card below and leave a review in the comments. Thank you!💚