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Korean Carrot Salad (Morkovcha Recipe)

This Korean carrot salad (morkovcha recipe) is anything but boring - made with caramelized onions, naturally sweet, and tossed in apple cider vinegar for a gut-friendly, flavor-packed twist. It's bold, tangy, and totally irresistible - the ultimate make-ahead party salad.

korean carrot salad in white bowl.
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💡Recipe Overview

  • Prep and Cook Time: 20 minutes to prep and 10 minutes to cook
  • Cooking Method: Stove-top (just for the caramelized onions)
  • Dietary Info: Whole30, Paleo, GAPS, Ancestral diet
  • Tools Needed: mandoline slicer or julienne peeler
  • Skill Level: Easy

What is an ancestral diet? Read my post on what nourishing foods are based on the traditional dietary principles of the Weston A. Price Foundation.

Carrot Salad that Works Overtime

Okay, let's talk about this carrot salad - aka the Russian Morkovcha salad of my childhood. First of all, it's ridiculously easy: raw carrots, a splash of apple cider vinegar, that leftover avo oil from caramelized onions, and a pinch of spices. That's it. And somehow, it tastes absolutely amazing.

But here's the kicker - this isn't just tasty, it's secretly a health powerhouse. Raw carrots have these special fibers that grab onto toxins and help your body flush them out, fight off bacterial overgrowth, and calm inflammation. And according to endocrine guru Dr. Ray Peat, eating raw carrots regularly can even help lower estrogen, which in turn is great for your thyroid, liver, and overall inflammation levels.

So there you have it...it's a simple salad, but it's doing all the heavy lifting for your health while looking cute on your plate. I don’t know about you, but I’m all about recipes that taste amazing and sneak in a bonus health boost without trying. Oh and also, it's excellent for meal prep.

image of Prepare and Nourish owner

Ingredients for Korean Carrot Salad

korean carrot salad ingredients in glass dishes.
  • Carrots - Choose firm, smooth, deep-orange carrots for the sweetest flavor and best crunch. I like to peel them but that's not necessary if you can scrub them well.
  • Yellow onion - Adds a mellow, sweet flavor once caramelized, the onion-infused oil becomes part of the dressing.
  • Garlic - Sharp, aromatic kick balances the sweet carrots; make sure to use fresh garlic and mince them yourself.
  • Dressing - Apple cider vinegar, ground coriander, cumin, cayenne pepper, and salt add a nice taste and balance the overall flavor.
  • Optional - you can add a little fresh cilantro or fresh dill for an extra someting special.
graphic of fork and spoon connected in a plant.

Fun Fact About Garlic

Garlic's health power comes from alliinase, an enzyme released when it's chopped or crushed, which then forms allicin - a natural antibacterial and antiviral compound that supports gut health by killing harmful bacteria and encouraging good ones. For maximum benefit, let chopped or minced garlic sit for at least 10 minutes before cooking in recipes.

korean carrot salad with cilantro in a white bowl.

How to Make Morkovcha Recipe

The complete printable recipe is below in the recipe card for your convenience. Follow these simple step-by-step instructions for the best results.

onions in metal pan.

Step 1. Saute

Heat the avocado oil in a large stainless steel pan over medium heat. Add the yellow onion and saute until soft and translucent, about 10-12 minutes.

shredded carrots in a glass bowl.

Step 2. Shred

Thinly slice the carrots or use a julienne peeler to shred them into fine, uniform strips. Transfer to a large bowl.

korean carrot salad with seasoning in glass bowl.

Step 3. Add

Add garlic, apple cider vinegar, unrefined salt, ground coriander, ground cumin, and cayenne pepper to carrots.

korean carrot salad mixture in glass bowl.

Step 4. Combine

Add the cooked and cooled onions, along with the olive oil from the pan, to the shredded carrots. Toss everything together until well combined, then let it sit for at least 1 hour in the refrigerator to allow the flavors to develop.

Helpful Tips

  1. Use a julienne peeler or mandoline to get even, thin strips of carrots without too much effort. It makes a big difference in texture, appearance, and taste!
  2. Let the onions cool fully before adding them to the carrots. If they're too hot, they'll cook the carrots slightly and throw off the crisp, refreshing crunch. 
  3. Taste before serving - you might want to adjust the salt or vinegar after it's had time to sit, depending on your preference. 

Troubleshooting

  • Carrots seem too tough? Let the salad sit longer. The salt and vinegar will naturally soften the carrots as they marinate. But also, make sure they are thinly sliced. 
  • Too much oil leftover in the bowl? Just give it another toss before serving. The carrots will continue to absorb the dressing they longer they sit. 

Product Highlight!

Mandoline Slicer

This handy tool makes quick work of cutting carrots into thin, even strips for a perfectly textured salad.

Grab yours →
💭Meal Prep Suggestion!
This Korean carrot salad is perfect for meal prep because the flavors actually improve as it sits. The vinegar, salt, and spices slowly soften the carrots and deepen the taste, making it even more delicious after a day or two. It keeps well in the fridge for nearly a week, so you can enjoy it alongside different meals without extra prep.
korean carrot salad in a white bowl.

Serving Suggestions

We love serving making this Morkovcha recipe when I want to serve something bright, fresh, and tangy to contrast any meal.

Main dish: It pairs great with hearty proteisn like whole roasted chicken, slow cooker duck, or lamb loin chops.

Side dish: It also complements other fresh or cooked vegetables for a balanced meal. Serve with Yukon gold mashed potatoes or roasted broccolini. 

More Korean carrot salad pairing suggestions:
korean carrot salad in a white bowl.

Frequently Asked Questions

How do I store Korean carrot salad?

Store leftover carrot salad in an airtight container for up to 6 days. These glass snap containers are perfect for leftovers. Just give a quick toss before serving to redistribute the dressing.

Do I have to use a julienne peeler for the carrots?

Nope - not necessary but thin, even strips give the best texture. A mandoline ro sharp knife and sturdy board does the job too.

The onions cooked the carrots slightly - how do I prevent that?

Always let the caramelized onions cool completely before adding them to the raw carrots to maintain salad's crisp texture. 

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

Printable Recipe

carrot salad with cilantro garlic
Print Recipe
4 from 1 vote

Korean Carrot Salad

Shredded raw carrots, caramelized onions, and refreshing cilantro tossed with pungent spices and apple cider vinegar makes a great addition to any meal.
Prep Time20 minutes
Cook Time10 minutes
Chilling Time1 hour
Total Time1 hour 30 minutes
Course: Salad
Cuisine: Russian
Keyword: korean carrot salad, morkovcha recipe
Servings: 4 servings
Calories: 191kcal
Author: Anya @ Prepare & Nourish

Ingredients

Instructions

  • Heat ¼ cup avocado oil in a large stainless steel pan over medium heat. Add the 1 yellow onion and saute until soft and translucent, about 10-12 minutes. Remove from heat and let it cool completely.
  • Thinly slice 8 medium carrots or use a julienne peeler to shred them into fine, uniform strips. Transfer to a large bowl.
  • Add 4 garlic cloves, ¼ cup apple cider vinegar, 2 teaspoons unrefined salt, 1 teaspoon ground coriander, ¼ teaspoon ground cumin, and ¼ teaspoon cayenne pepper to carrots and toss to combine well.
  • Add the cooked and cooled onions, along with the olive oil from the pan, to the shredded carrots. Toss everything together until well combined, then let it sit for at least 1 hour in the refrigerator to allow the flavors to develop.

Notes

Storage: Store the morkovcha salad in an airtight container in the refrigerator for up to 6 days. It tastes better with time. Just give it a quick toss before serving to redistribute the dressing. 
Helpful Tips: 
  1. Use a julienne peeler or mandoline to get even, thin strips of carrots without too much effort. If makes a big different in texture, appearance, and taste!
  2. Let the onions cool fully before adding them to the carrots. If they're too hot, they'll cook the carrots slightly and throw off the crisp, refreshing crunch. 
  3. Taste before serving - you might want to adjust the salt or vinegar after it's had time to sit, depending on your preference. 
Troubleshooting Tips
Carrots seem too tough? Let the salad sit longer. The salt and vinegar will naturally soften the carrots as they marinate. But also, make sure they are thinly sliced. 
Too much oil leftover in the bowl? Just give it another toss before serving. The carrots will continue to absorb the dressing they longer they sit. 

Nutrition

Calories: 191kcal | Carbohydrates: 16g | Protein: 2g | Fat: 14g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Sodium: 1250mg | Potassium: 462mg | Fiber: 4g | Sugar: 7g | Vitamin A: 20384IU | Vitamin C: 10mg | Calcium: 58mg | Iron: 1mg

Strawberry and Cream Gelatin Cups

This healthy jello-like sweet treat is made with real strawberries, lightly sweetened with honey, and uses grass-fed gelatin and yogurt for an all around gut-healthy dessert.

Strawberry gelatin dessert layered with cream gelatin and a spoon diggin in.

Every year around this time, I'm always itching to make more summer deserts. The kind where generous amount of fresh berries is involved and the oven has been temporarily retired.

Strawberries and Cream Gelatin Cups

This is a no-guilt dessert that can also serve as a light snack. What?

That's right. It is a complete package with a serving of fruit, protein, and healthy probiotic-rich yogurt. Gelatin can be a great addition to a nutrient-dense snack or dessert. It tastes great, super easy to make and comes with copious health benefits.

Homemade strawberry jello and cream-yogurt gelatin in the middle layer in a wine glass.

No-Bake Strawberry Dessert

I love no-bake treats, especially if they also happen to be gut-healing and nourishing like these Strawberries and Cream gelatin cups.

These jello-like treats are full of health benefits. We start with real fresh strawberries (frozen can be used with slight modifications) sweetened with honey and combined with grass-fed gelatin to make homemade jello. The middle layer is a luscious probiotic-rich yogurt mixture that adds subtle tang and rich texture.

These Strawberry and Cream gelatin cups come with a pleasant ruby color with matte undertones. None of that sharp and bright artificial dyes that come from boxed Jello.

If you're looking for a heartier strawberry dessert, you will love these almond flour strawberry muffins.

Homemade Jello

Making homemade jello with real unflavored gelatin is just as easy as the boxed version but without the artificial flavorings and food dyes.

What is in homemade jello? Homemade jello requires only 2-3 natural ingredients:

  • fruit juice (or real fruit)
  • unflavored gelatin
  • sweetener (totally optional!)

When looking for juice to use in homemade jello, look at the ingredient list to be sure it is 100% fruit juice with no added sugars.

However, this Strawberries and Cream jello recipe calls for real strawberries. Using real fruit instead of juice adds density and texture. If you want to make these cups lighter (jello would be more jiggly) you're welcome to use fruit juice instead.

Unflavored gelatin is an essential ingredient to making healthy homemade jello snacks. It is what makes makes the whole concoction thicken and stick together. In all of my gummy and jello-like recipes, I only use grass-fed gelatin from Perfect Supplements. It is sourced from pastured cows and is free from hormones and pesticides. Gelatin is rich in amino acids, minerals, and is 98% protein, making it a bit of a superfood.

Helpful Tip: Use quality gelatin for all your jello needs. Grass-fed gelatin is rich in amino acids, minerals and is 98% protein.

You may need to add a sweetener to your homemade jello but this is entirely based on preference. Some juices are sweeter than others.

Homemade strawberry jello in wine glasses with fresh strawberrie peeking on the side

Using Gelatin for Jello Snacks

It's important to note that we are using powered gelatin for this recipe. This is vastly different from gelatin-based protein powders. This is also different from collagen. Collagen and Gelatin are both great sources of protein and contain the same amino acid profile but they each behave differently.

Collagen is great to add to coffee or smoothies and will not gel.

Gelatin, on the other hand, will gel and only dissolves in hot liquids.

Both collagen and gelatin are commonly used in gut-healing protocols like Auto-Immune Paleo (AIP), Gut and Psychology Syndrome (GAPS), and Specific Carbohydrate Diet (SCD) as it can help with healing and restoring the gut.

Frequently Asked Questions and Helpful Tips

What is the best gelatin for this recipe?

In order to really maximize all the health benefits of this Strawberries and Cream Gelatin Cups, I recommend sourcing the best quality gelatin out on the market. I personally love Perfect Supplements as they are grass-fed, glyphosate residue free, and do regular third party testing for heavy metals.

Another good brand is Great Lakes. You may have seen Vital Proteins at Sprouts and Whole Foods but take note they recently been bought by a large company and may have changed their formulations. Knox is a popular brand and is readily available but it is not grass-fed. 

Helpful Tip: For truly grass-fed, glyphosate-residue free gelatin, use PREPARE10 for 10% discount on quality product at Perfect Supplements.

Does gelatin add flavor to this jello recipe?

Gelatin is flavorless but I will say it does have a distinct smell. Once bloomed and dissolved in warm strawberry jam/juice, the smell dissipates. Gelatin does not add flavor to the finished product but rather pulls all the flavors of the other ingredients together.

Can these Strawberries and Cream Gelatin Cups be made without added sweetener?

The additional sweetener (whether using honey, maple syrup, or plain organic sugar) is entirely up to your preference. Sometimes, the natural sweetness of strawberries is sufficient while other times, a tablespoon of honey or organic sugar is necessary.

Layered homemade strawberry and cream dessert in wine glasses with fresh strawberries as garnish.

How to Make Strawberries and Cream Gelatin Cups

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

Let's look at the simple ingredient list for this Strawberries and Cream Gelatin Cups:

  • strawberries: fresh is best but frozen will work in a pinch
  • lemon juice: to bring out strawberry flavor
  • honey or another healthy sweetener: see my post on other healthy sweeteners
  • gelatin: my favorite bovine (beef) gelatin is linked here
  • water: to bloom gelatin in
  • yogurt: this is the middle layer and the "cream" part of the title

Step 1. Making strawberry jam: cook strawberries and lemon juice over medium heat until all berries are softened and cooked through. Add honey and blend well using an immersion blender.

Step 2. "Bloom" gelatin: In a small bowl, bloom gelatin by adding it to ½ cup of water and quickly whisking it. Set aside.

Step 3: Making the strawberry jello: Though optional, straining the strawberry puree through a sieve will get rid of the unwanted seeds and produce a more smooth product. Return the strained puree back to pot and bring to a gentle simmer on low heat. Add bloomed gelatin and stir well to dissolve the gelatin and combine well. Take off heat.

Step 4. Simple math: Divide roughly ⅔ of the strawberry gelatin mixture between 4 serving cups, reserving the remaining (⅓) mixture for the middle "cream" layer and the top strawberry layer. Transfer the cups to the refrigerator to begin setting.

Step 5. Make the cream layer: Transfer half of the remaining ⅓ of the strawberry mixture into a small bowl. Add yogurt and combine well until smooth. Spoon prepared yogurt gelatin mixture evenly into cups on top of the strawberry layer. Transfer back to the refrigerator.

Step 6. Make the top strawberry layer: Pour the remaining strawberry gelatin mixture on top of the yogurt mixture creating three distinct layers. If this reserved strawberry gelatin mixture inadvertently sets in the pot, gently warm on low heat until it becomes pour-able. Transfer the cups to the refrigerator for 30 minutes to set well.

Helpful Tools for Strawberries and Cream Gelatin Cups

  • Small stainless steel pot: to make the strawberry jam
  • Mixing bowls: I love this set but use whatever small and medium bowls you have to divide the various layers
  • Sieve: to catch the strawberry seeds after the jam
  • Serving cups: use fancy wine glasses or small mason jars
  • Gelatin: use good quality gelatin to maximize nutrition in these snack cups

Want more healthy gelatin recipes?

In an effort to make healthy snacks and treats, I have more recipes that call for grass-fed gelatin. Check these out:

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

Strawberry gelatin dessert layered with cream gelatin and a spoon diggin in.
Print Recipe
5 from 2 votes

Strawberries and Cream Gelatin Cups

This healthy jello-like sweet treat is made with real strawberries, lightly sweetened with honey, and uses grass-fed gelatin and yogurt for an all around gut-healthy dessert.
Prep Time15 minutes
Cook Time10 minutes
Setting Time15 minutes
Total Time40 minutes
Course: Dessert
Cuisine: American
Keyword: gelatin, gelatin treats, gut healthy, homemade jello, natural jello, strawberries and cream
Servings: 4 servings
Calories: 139kcal
Author: Anya @ Prepare & Nourish

Ingredients

  • 1 pound fresh strawberries, sliced may use frozen (see notes)
  • ¼ cup honey may use sugar (see notes)
  • 1 lemon, small juiced
  • 2 tablespoons gelatin
  • ½ cup water
  • ½ cup yogurt

Instructions

  • In a small saucepan, cook strawberries and lemon juice over medium heat until all berries are softened and cooked through. Add honey and blend well using an immersion blender.
  • In a small bowl, bloom gelatin by adding it to ½ cup of water and quickly whisking it. Set aside.
  • Strain the strawberry puree through a sieve to catch all the seeds. Return strained puree back to pot and bring to a gentle simmer on low heat. Add bloomed gelatin and stir well to combine. Take off heat.
  • Divide roughly ⅔ of the strawberry gelatin mixture between 4 cups, reserving the remaining (⅓) mixture for the other layers. Transfer the cups to the refrigerator to begin setting.
  • Transfer half of the remaining ⅓ of the strawberry mixture into a small bowl. Add yogurt and combine well (this will be the middle layer). Spoon prepared yogurt gelatin mixture evenly into cups on top of the strawberry layer. Transfer back to the refrigerator.
  • Pour the remaining strawberry gelatin mixture on top of the yogurt mixture creating three distinct layers. Transfer the cups to the refrigerator for 30 minutes to set well.
    Layered strawberries and yogurt gelatin treat in a small cup with a spoon sticking out.

Notes

  • If using frozen strawberries, allow more cooking time to reduce water content.
  • To sub sugar for honey, use ½ cup of sugar in place of ¼ cup of honey.
  • If the reserved strawberry puree sets before finishing the layers, gently re-heat in the small saucepan on medium-low heat.

Nutrition

Calories: 139kcal | Carbohydrates: 30g | Protein: 5g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 0.3g | Cholesterol: 4mg | Sodium: 25mg | Potassium: 270mg | Fiber: 3g | Sugar: 25g | Vitamin A: 50IU | Vitamin C: 81mg | Calcium: 66mg | Iron: 1mg

This post was originally published April 2016 but has since been updated to include helpful information. 

Easy Coconut Flour Banana Muffins Recipe

Easy Coconut Flour Banana Muffins recipe is one of the easiest you'll ever make. The muffins are whipped in one bowl using over ripe bananas and subtly sweetened with honey or maple syrup. They are made with coconut flour and are dairy free, nut free, and grain free.

Paleo Coconut Flour Banana Bread Muffins -Made with coconut flour and are dairy free, nut free, gluten and grain free. They make a delicious, perfectly moist Paleo treat or breakfast on the go. #nutfree #bananabread

You can find a plethora of banana bread recipes floating on the internet so why another one? This Easy Coconut Flour Banana Muffins recipe is paleo and free from common allergens such as dairy, nuts and gluten. But if you're looking for a traditional option, this olive oil banana bread is amazing!

It's subtly sweetened with maple syrup or honey. Its' perfectly moist (yet not soggy) texture makes a favorite baked treat in the afternoon for our family.

This recipe is free from common allergens such as dairy, nuts and gluten. It's subtly sweetened with maple syrup or honey. Its' perfectly moist (yet not soggy) texture makes a favorite baked treat in the afternoon for our family.

Why you need this easy coconut flour banana muffin recipe!

I love the simplicity and versatility of this recipe.

1) This recipe is super easy.

First, it's made with overripe bananas that we all dread seeing on our counters. This recipe is so simple that making these muffins is almost as easy as tossing the brown bananas. Mash bananas, whisk in eggs, add dry ingredients and bake. There is no need to mix the dry ingredients separately. Just throw it all together.

2) This recipe is super versatile.

You can use honey or maple syrup as the sweetener adding a nutritional boost. Additionally, you can add various fun ingredients like nuts, chocolate, and dried fruit. Keep reading for an extensive list.

This Easy Coconut Flour Banana Muffins Recipe (Paleo) is...

  • Free from common allergens such as gluten, grain, dairy and nuts
  • One-bowl friendly - whisk everything in the same bowl before popping the muffins in the oven
  • Quick to whip up - the batter can be ready in 10 minutes
  • Naturally sweetened with maple syrup or honey (which is suitable for GAPS diet)
  • Makes a great use for those brown bananas attracting fruit flies
Coconut Flour banana bread muffins in a pile

Muffin Recipe with Coconut Flour

A lot of paleo and grain-free baked goods call for nut butters to create that smooth consistency. Almond butter is what gives this Flourless Chocolate Chip Pumpkin Bars that velvety texture and what gives these Healthy Chocolate Muffins extra richness.

But it doesn't work for everyone.

These paleo banana muffins have no nut butters, making them entirely nut and seed free. So if nuts are a no-go for you, you'll want to be sure to make these coconut flour banana muffins soon.

Take note that coconut flour is extremely absorbent. That's why the recipe calls for only half a cup of this naturally gluten and grain-free flour. Anything more and the muffins will become too dense and too dry.

Admittedly, my family is not a big fan of coconut but these muffins pass the coconut taste test by my kids.

If you don't care for coconut, below are a few tips to help hide that distinct flavor.

Tip #1: Use refined expeller pressed coconut oil. It has a very neutral taste and aroma and can fool all the coconut haters.

Tip #2: Use maple syrup instead of honey. I find that honey brings out more coconut in coconut flour. So if you're wanting to reduce the coconut flavor, use maple syrup as your sweetener.

Tip #3: Use vanilla bean powder instead of vanilla extract. Vanilla bean powder is simply vanilla beans ground up. It is exceptionally more concentrated than vanilla extract and does a splendid job of hiding coconut flavor. You can find vanilla bean powder here.

Helpful Tip: Coconut flour is incredibly absorbent. A little goes a long way. Give a few minutes for the batter to rest and thicken as the flour absorbs the liquid.
Alternative Natural Sweeteners - Ditch the refined sugars and go for the mineral-rich sweeteners. Find out what they are!

Paleo Banana Muffins

Additionally, these banana muffins have no added sugar. Maple syrup and honey are not only paleo but in some regards are considered healthy as they contain important nutrients and minerals.

As always in all baking, start low and add more sweetener if desired. Honey is generally sweeter than maple syrup so go easy.

If you prefer, it's completely fine to omit the maple syrup or honey entirely and use bananas only.

Likewise, to boost the sweetness factor, you may also add raisins or other dried fruit - but watch those labels to make sure they don't have added sugars.

Lastly, the use of coconut oil versus butter makes these paleo. However, if tolerated and desired, butter can be used instead.

Dairy Free Banana Muffins

To keep these Banana Muffins dairy free, use refined expeller pressed coconut oil. It acts the same way butter would during baking but it's dairy free.

Also, by using refined coconut oil (as opposed to unrefined), you will avoid that extra coconutty smell and flavor that is often overpowering in baked goods featuring other ingredients.

Paleo Banana Bread Muffins

What can I add to my healthy banana bread?

The batter itself is nut free and dairy free but should you desire, there are various add-ins you can throw in to upgrade your paleo banana bread.

Try these:

  • Chopped nuts such as walnuts, pecans, or almonds are all great.
  • Seeds such as sunflower seeds or pepitas are great as toppings.
  • Dried fruit such as raisins or dried berries (blueberries, cherries, cranberries) would also make a great addition but be sure to check those labels to avoid unwanted added sugars.
  • And of course good quality chocolate chips are a wonderful addition. We love these for regular diets and these are great for those following a low-carb diet.
Helpful Tip: If you don't have chocolate chips on hand, roughly chop up a good quality chocolate bar into small bits and add to the batter.

How to Convert Muffins to a Loaf

Are you wanting to make a healthy banana bread instead of muffins? No problem. This recipe easily converts to a Paleo Banana Bread with just a few tweaks.

Make sure your oven rack is in the middle position and decrease the oven temperature to 325 degrees Fahrenheit.

Grease a loaf pan with coconut oil and add the batter and any desired toppings. Bake until a toothpick inserted in the center of the loaf comes out clean or with a few moist crumbs attached.

Baking the Paleo Banana Bread will take about 50-65 minutes.

Healthy Banana Muffins batter

Easy coconut flour Paleo banana Muffins

These healthy paleo Banana Muffins are one of the most easiest and tastiest treats you'll ever make. With only 7 ingredients and one bowl, these muffins come together in no time. I love one-bowl baking because clean up is so easy.

Making these banana muffins with coconut flour and maple syrup is one of the best combinations in baking because they pair so well together. It gives these banana muffins no added sugar and a healthy label we can all approve of.

Let's look at the ingredient list. It's likely you have many of these on hand.

  • overly ripe bananas
  • large eggs, at room temperature
  • softened coconut oil or butter
  • cup maple syrup or honey
  • coconut flour
  • baking soda - acts as the leavening agent
  • vanilla bean powder or extract (I prefer the powder for it's rich scent)
  • cinnamon
  • sea salt
  • extras like nuts, chocolate, dried fruit as desired

How to make coconut flour banana muffins

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

Coconut Flour Banana Bread Muffins

Step 1. In a large bowl, mash bananas into a smooth consistency. Whisk in the eggs. 

Step 2. Add coconut oil and sweetener. Whisk again.

Easy Coconut Flour Banana Muffin recipe is one of the easiest you'll ever make. The muffins are whipped in one bowl using over ripe bananas and subtly sweetened with honey or maple syrup. They are made with coconut flour and are dairy free, nut free, and grain free.

Step 3. Add the dry ingredients in that order. Combine well and allow to sit for 5 minutes to give coconut flour time to absorb the liquid.

Step 4. Pour into muffin tin pan and bake in a preheated oven until toothpick comes out clean when inserted.

Frequently Asked Questions and Helpful Tips

Is it necessary to combine dry ingredients separately before adding them to wet ingredients?

No. This paleo muffin recipe is quite forgiving that I've it not necessary to separate the wet and dry ingredients.

As long as the batter is well mixed, and coconut flour has had time to absorb some moisture, you should be good to avoid the extra dishes.

Can I use almond flour instead of coconut flour in this recipe?

No. Coconut flour acts differently from any other flour, including those ground from nuts like almond flour.

Coconut flour is extremely absorbent and takes up a lot of liquid. You cannot use any other flour in this recipe with the same liquid measurements.

Can I freeze these Coconut Flour Banana Muffins?

Muffins in general freeze beautifully and these Coconut Flour Banana Bread muffins are no exception. They can be stored in the freezer for up to 3 months.

Freeze them separately on a sheet pan, then toss into a ziplock bag. Or just transfer them to a freezer safe container and freeze.

They can also be refrigerated for the first 3 days. If you don't consume them in 3 days, they're better off in the freezer.

How can I reheat these Coconut Flour Banana Muffins?

If frozen, these are best reheated in an oven at 350 degrees Fahrenheit for 10-15 minutes or until warmed through. I use my small airfryer convection oven, and place them directly on a rack and set the timer to 10 minutes.

Don't wait for the oven to preheat as that thaws out the muffins. You can also cut it in half to warm it quickly.

If you so desire to reheat in microwave, just warm them up for 1 minute from frozen or 30 seconds if refrigerated.

Coconut Flour Banana Muffins

Helpful Tools for this easy Coconut Flour Banana Bread Muffins recipe (paleo):

  • Mixing Bowls - I love this set and I use the medium size for these muffins.
  • Ice Cream Scoop with Trigger - these are so convenient to spoon batter into the muffin pan.
  • Stainless Steel Muffin Pan - I do my best to avoid aluminum as much as I can and instead opt for stainless steel.
  • Unbleached Paper Baking Cups - Convenient to use as they slip out of the pan once baked. Avoid using silicone muffin cups as they have not been thoroughly tested when used in high temperatures.
  • Loaf Pan - If converting these paleo banana muffins into sweet bread, these glass loaf pans will do the trick.

What is the best drink to enjoy with muffins?

Add any of these drinks for a nice, satiating afternoon snack:

Herbal Coffee - try this decadent and delicious coffee substitute with added health benefits.

2-Minute Keto Pumpkin Spice Latte - rich in flavor and healthy fats, this can be a great addition to the muffins for a nourishing afternoon treat

Nourishing Hot Cocoa - with nutrient-dense ingredients such as coconut sugar and grass fed collagen, this and the coconut flours make a great pair 

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

Print Recipe
4.47 from 155 votes

Coconut Flour Banana Muffins

Made with coconut flour and are dairy free, nut free, gluten and grain free. They make a delicious, perfectly moist Paleo treat or breakfast on the go.
Prep Time10 minutes
Cook Time18 minutes
Total Time28 minutes
Course: Dessert
Cuisine: American
Keyword: 5 ingredients, budget friendly, freezer friendly,, GAPS, kid friendly,, paleo, primal, quick & easy,
Servings: 12 servings
Calories: 121kcal
Author: Anya @ Prepare & Nourish
Cost: $4.25

Ingredients

Instructions

  • Preheat oven to 350 degrees Fahrenheit. Line muffin pan with baking cups. Set aside. 
    Step 1 - having all ingredients ready to go
  • In a large bowl, mash bananas with a whisk until smooth. Add eggs and whisk well until smooth. 
    Bowl with coconut flour banana muffins batter with mashed bananas and eggs
  • Add coconut oil and maple syrup and whisk again to make sure all is combined. 
    Added sweetener and coconut oil to banana bread batter.
  • Add coconut flour, baking soda, cinnamon, vanilla powder, and salt. Whisk until evenly combined. 
    Added dried ingredients to wet ingredients in a banana bread batter
  • Spoon batter evenly into the prepared muffin liners. Top with chopped nuts or seeds if desired. Bake for 18 minutes for mini muffins or 25 minutes for regular muffins or until toothpick comes out clean.
    Coconut flour banana bread batter is spooned into muffin tin
  • Remove muffins from the pan to avoid sweating. Enjoy warm or transfer for storage.
    Paleo Coconut Flour Banana Bread Muffins -Made with coconut flour and are dairy free, nut free, gluten and grain free. They make a delicious, perfectly moist Paleo treat or breakfast on the go. #nutfreesweets #healthybananabread

Video

Notes

Makes 24 mini muffins or 12 regular muffins.
To reduce coconut flavor: use refined expeller pressed coconut oil.
To convert muffins to loaf: reduce oven temperature to 325 degrees Fahrenheit and bake for 50-65 minutes or until toothpick comes out clean.
To store: keep them uncovered for the first day, then transfer to container and then refrigerator for up to 3 days. These muffins freeze beautifully.
To reheat: reheat in an un-preheated oven at 350 degrees Fahrenheit for 10 minutes.

Nutrition

Calories: 121kcal | Carbohydrates: 14g | Protein: 2g | Fat: 6g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 41mg | Sodium: 167mg | Potassium: 136mg | Fiber: 3g | Sugar: 8g | Vitamin A: 79IU | Vitamin C: 3mg | Calcium: 16mg | Iron: 1mg

This post was originally published April 2019 but has since been updated to include helpful information.

Cabbage Cucumber Salad

This Cabbage and Cucumber Salad is a refreshing, healthy, and delicious addition to your meal. Made with just a handful of ingredients, it's naturally paleo, low carb, and Whole 30. 

Shredded cabbage with cucumbers in a white bowl.

With only 5 ingredients, this Cabbage Cucumber Salad graces our kitchen table regularly. It goes well with most meals, but our favorites are the Instant Pot Ribs and Sheet Pan Sausage and Peppers.

Cabbage and Cucumber Salad

Cabbage is a prominent part of many European cuisines and can be prepared in a variety of ways. It can be pickled, fermented, steamed, stewed, braised, and even eaten raw, as in this salad.

This salad is naturally paleo, low-carb, and Whole 30. It's light with a refreshing crunch.

It makes a great salad for parties as it does not wilt easily and is a sure crowd-pleaser!

Cucumber and Cabbage Salad - great for parties!

This salad is a great choice for big parties as it holds up really well when prepared in large amounts.

Because it does not contain any cream-based ingredients like sour cream or mayonnaise, it's also great during summer months. Therefore, it's a great option for BBQs, graduation celebrations, and pool parties.

You can even prepare all the ingredients together, except for the seasonings and wet ingredients and store it in the refrigerator for 2 days leading up to the party. Then add salt and pepper, lemon juice and oil just before serving.

Bowl full of ingredients for cabbage cucumber salad.

Salad Made of Cabbage

Salad made of cabbage is called coleslaw. Slaw (without the cole) can feature any crunchy vegetable in lieu of cabbage, including broccoli, carrots, and jicama.

Using those distinctions, it's appropriate to say that this is Cabbage and Cucumber Slaw (not coleslaw) because we are primarily using two main vegetables. So call it slaw or salad, it's essentially the same thing in this particular case.

It's a shredded cabbage recipe that all will enjoy!

Cabbage and Cucumber Salad benefits

If you don't regularly prepare cabbage, this may win you over. Cabbage has so many benefits that it would be wrong to not use it on a regular basis. Check out all the positives that this humble brassica vegetable offers:

Versatility of cabbage. It is the main ingredient in lacto-fermented sauerkraut and the finishing touch to Russian beet borsch. It can be stuffed with meat and rice to make Healthy Classic Stuffed Cabbage Leaves and also baked in a one-pan dish in this Keto Chicken Cabbage Casserole.

Cabbage is cheap. It's a very cost efficient vegetable and happens to be on the Clean 15 list so no need to stress over affordable organic cabbage. A head of cabbage will cost you a few dollars and can be stretched for several recipes.

What's even better is that cabbage has an extended shelf life and can last weeks in the refrigerator without spoiling. Unlike romaine or other lettuces which generally has to be consumed within days of purchase, cabbages last much longer. Just peel back any outer leaves that have wilted or browned and use the rest of the cabbage as desired.

Cabbage is delicious. This is subjective but depending on how it's prepared and seasoned, cabbage is quite delicious. When cooked, cabbage has a very mild flavor and can be used as a "filler" vegetable. We can add more veggies to a dish without drastically changing the flavor when we add cabbage.

Cabbage has health benefits as well but that deserves it's own recognition below.

Given all of those claims, it's safe to say cabbage is a unicorn of vegetables.

Cucumber, cabbage, dill, and green onion salad in white bowl

Is raw cabbage healthy?

Cabbage has the fewest calories and fat than any other vegetable. It is a great source of vitamins C, K, dietary fiber and other nutrients. The carbs in cabbage is quite low making it naturally low-carb with only 4 grams of carbohydrates in one cup of shredded cabbage.

No wonder this brassica vegetable has become a regular staple in low carb and keto diets recently.

However it's also worth mentioning that because cabbage is a cruciferous vegetable, when in raw form, it contains goitrogens.

Goitrogens are substances in certain foods that suppress the thyroid gland by interfering with the thyroid hormone production, thus resulting in enlargement of the thyroid known as goiter.

In the ancestral and pro-metabolical wellness circles, it's generally advised to cook or ferment cruciferous vegetables like in sauerkraut to support the health of the gut and thyroid gland.

Unless you're consuming all your cabbage in raw form, I find no problem having this salad as part of a meal with a good source of protein and healthy fats. As with everything else, moderation and good balance is key and I personally don't lean on extremes on either end of the spectrum.

A collage of photos that show shred cabbage and slice cucumbers.

How to Make Cabbage Cucumber Salad

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

This salad (or slaw) consists of 5 simple ingredients and 4 super easy steps.

  • Cabbage: half of cabbage head, shredded or thinly sliced
  • Cucumbers: either 2 Persian cucumbers sliced in discs or one English cucumber, sliced in half moons
  • Fresh dill: fresh is always best for it's pungent and refreshing scent
  • Green onions: this is best fresh too!
  • Seasonings and dressing: salt and pepper and your choice of oil and a squeeze of lemon (or apple cider vinegar will do) is all that is needed to complete this salad
A collage of green onions and dill and tossed cabbage cucumber salad

Combine these simple ingredients together for a refreshing and healthy salad. This salad is so simple that I find it's unnecessary combine the dressing separately. You can add the lemon juice, oil, and salt and pepper directly into the salad and combine to mix well.

See my web story on how to make this Cabbage Cucumber Salad.

Frequently Asked Questions and Tips

What is the best way to shred cabbage?

This shredded cabbage salad is so simple. It's best to thinly slice cabbage to create lots of surface area of the cabbage strips.

You can easily "shred" cabbage with a mandolin slicer or food processor and the fine ribbons of cabbage give a more delicate texture to this salad. Or skip the kitchen helps and just chop as finely as you can.

Can you use prepackaged coleslaw mix?

In short, yes. It will not, however, produce the best results. It's not ideal because the flavor and texture wont the same, but it does work in a pinch.

For best results, use a fresh head of cabbage and shred/slice yourself. You won't regret the extra effort! If prepacked coleslaw is all you got the energy or time for - use that with no regrets!

Can I make this for a large party?

Yes, this salad is great for a large gathering. Feel free to double or triple the recipe.

You can prep all the fresh ingredients up to 2 days in advance of the big day and store in a sealed container. Toss with seasonings and dressing just before the party.

How to best store Cabbage Salad leftovers?

Simply transfer whatever leftovers you have to an airtight container and store in the refrigerator for up to 3 days.

Unlike many lettuce salads (like Caesar Salad), this cabbage salad has a long shelf life when properly stored in the refrigerator.  In fact, some prefer making this ahead of time to allow the flavors to meld together and cabbage to soften a bit.

Sliced cucumbers, shredded cabbage in a white bowl

Entrees and Salad Recipes with Cabbage

Looking for more recipes with cabbage? Check these out:

Did you make this? Please leave a ⭐ recipe rating in the recipe card below and leave a review in the comments. Thank you!💚

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Shredded cabbage with cucumbers in a white bowl.
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Cabbage Cucumber Salad (Low Carb)

This Cabbage and Cucumber Salad is a refreshing, healthy, and delicious addition to your meal. Made with just a handful of ingredients, it's naturally paleo, low carb, and Whole 30.
Prep Time20 minutes
Total Time20 minutes
Course: Salad
Cuisine: European
Keyword: cabbage, low-carb, paleo, whole30
Servings: 8
Calories: 71kcal
Author: Anya @ Prepare & Nourish

Ingredients

  • 4 cups raw green cabbage shredded or sliced
  • 2 cups cucumbers (2 Persian cucumbers or 1 English cucumber) sliced into discs
  • 2 tablespoons fresh dill chopped
  • 2 tablespoons green onions chopped
  • 1 ½ teaspoons sea salt
  • 2 tablespoons lemon juice
  • 3 tablespoons extra virgin olive oil or avocado oil

Instructions

  • Shred or thinly slice cabbage (see notes for whole cabbage handling). Transfer shredded cabbage into a medium mixing bowl.
    Shredding cabbage on a board
  • Cut the cucumbers in discs. If large cucumbers, cut them in half lengthwise and then across, making half moons.
    Slicing cucumber into small discs.
  • Chop finely fresh dill and green onions. Transfer to bowl.
    Finely chopped green onions and dill.
  • Add salt, lemon juice, and oil of choice directly to salad and mix to combine well.
    Salad being tossed in a bowl with cabbage and cucumbers

Video

Notes

To shred cabbage: If using whole head of cabbage, discard soft outer leaves of the cabbage. Cut through the cabbage in half and cut again in half, making quarters. On the diagonal, cut the cabbage core and discard. Proceed with recipe.
To make in advance: prepare all ingredients except for seasonings and dressing. Store in an airtight container in the refrigerator for up to 3 days. Toss with salt, pepper, lemon juice, and oil just before serving.
To store leftovers: transfer leftovers in an airtight container and store in the refrigerator for up to 2 days.

Nutrition

Calories: 71kcal | Carbohydrates: 5g | Protein: 1g | Fat: 5g | Saturated Fat: 1g | Sodium: 593mg | Potassium: 207mg | Fiber: 2g | Sugar: 3g | Vitamin A: 133IU | Vitamin C: 25mg | Calcium: 35mg | Iron: 1mg

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

Honey Citrus Mint Tea

Make honey citrus mint tea at home with this Starbucks Medicine Ball tea copycat. Using real honey, fresh lemon, and clean filler-free teas, it's an easy, flavorful drink ready in just 10 minutes.

closeup of honey citrus mint tea with peppermint garnish and lemon slice.
Looking for more healthy drinks? 
Check out yogurt drink, pumpkin spice latte, and cranberry juice recipe.
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💡Recipe Overview

  • Prep and Cook Time: Ready in under 10 minutes
  • Dietary Info: Paleo and GAPS
  • Skill Level: Easy

What is an ancestral diet? Read my post on what nourishing foods are based on the traditional dietary principles of the Weston A. Price Foundation.

Why I love my Honey Citrus Mint Tea

Starbucks' Honey Citrus Mint Tea, aka the Medicine Ball, aka Cold Buster tea, is delicious, but making it at home is way better for my wallet (and my health). I can skip the drive-thru, steep some teas, add fresh lemon juice and real honey, and voila - major flavor with a fraction of the price.

Plus, this version is refined sugar-free, paleo, and GAPS compliant, so it actually feels like I'm doing my body a favor instead of sipping a cocktail of mystery ingredients.

Speaking of ingredients, let's talk about the real reason I love this copycat recipe: it's simple.

Green mint tea, peach tea, honey, and lemon - that’s it. No artificial “natural flavors” (a.k.a. chemical nonsense hiding in Teavana teas) and no sugar-laden lemonade to sabotage my immune system when I’m trying to beat a cold.

The teas? Clean and vibrant. The honey? Raw, unfiltered, and single-ingredient perfection. The lemon? Fresh, tangy, and none of that bottled nonsense.

And the best part? This drink is versatile.

Hot to soothe a scratchy throat? Check.

Iced for a summer refresh? Absolutely. Sweet, tangy, and just minty enough to wake up your taste buds? You bet.

With every sip, I get that perfect peach-mint-green-tea-honey-lemon harmony, and honestly…once you make it yourself, you’ll never go back to the Starbucks line again.

image of Prepare and Nourish owner

Ingredients for Honey Citrus Mint Tea

stack of three different tea boxes, fresh lemon, lemon juice in bottle and local and raw honey bottle.

Substitutions and Variations

  • Teavana teas - You know how I feel about these, but if you insiste, you could use Teavana Jade Citrus Mint and Peach Tranquility instead of the three separate tea bags.
  • Extra minty - Some choose to add a pump or two of peppermint flavor to their Honey Citrus Mint Tea at Starbucks. If you wanted more of that minty flavor, you can do so in two ways: steep an extra peppermint tea bag along with the other teas or add a drop or two of peppermint extract.
  • Give it a berry twist - Muddle some fresh berries (raspberries are amazing!) in the bottom of the mug before adding tea and water.
  • Iced Honey Citrus Mint Tea - Pour the hot, steeped tea over ice to make an iced version of this favorite. 
💭Make a Large Batch!
You can scale this recipe by tripling the ingredients in a large pot, then stir in lemon and honey once slightly cooled. Store covered in a pitcher in the fridge for up to a week and enjoy hot or iced. Or steep a big batch of the teas and store in a quart-size mason jar as a tea concentrate. When ready to enjoy, dilute the concentrate with honey lemonade using a 1:1 ratio and reheat gently on the stovetop if you want it warm.
graphic of fork and spoon connected in a plant.

Make it Ancestral

I've really been loving loose-leaf teas. They offer cleaner flavor, fewer additives, and a more traditional brewing method. A simple mix of loose green tea and peppermint works beautifully, and you can easily adjust the strength by adding a little extra mint or a touch of dried peach for more fruity flavor.

Finish with raw, unfiltered honey, stirred in only after the tea has cooled slightly so its natural enzymes stay intact.

two clear glasses with herbal tea, tea boxes, lemon juice, and raw honey bottle.

How to Make Honey Citrus Mint Tea

The complete printable recipe is below in the recipe card for your convenience. Follow these simple step-by-step instructions for the best results.

three tea bags steeped in hot water in a mason jar with wooden spoon to the side.

Step 1. Steep

In a large jar or mug, pour boiling water over tea and allow to steep for a few minutes.

honey juice is added to brewed herbal tea in a mason jar.

Step 2. Add

Remove tea bags and stir in lemon juice. Notice how the acidity of the lemon juice will make the tea cloudy - this is normal.

honey added to herbal tea that is muted with lemon juice.

Step 3. Sweeten

Drizzle in honey and stir until honey is completely dissolved.

clear cups with honey citrus mint tea and lemon slices and edges and fresh mint as garnish.

Step 4. Serve

Pour into your favorite mug and garnish with a lemon slice and a fresh sprig of mint.

Helpful Tips

  1. Use real honey - Skip the honey-flavored syrup that Starbucks medicine ball tea uses and use real, raw honey for maximum health benefits.
  2. Dissolve honey properly - Add honey to the tea once it's slightly warm, not boiling. Boiling temps can destroy its enzymes but the warmth will help it dissolve well.
  3. Avoid boiling lemon - High heat can make the lemon taste bitter and the acidity of the lemon may cause the tea to change to a muted color. Add fresh lemon juice or lemonade at the end or mix it into gently warmed tea for the brightest flavor and color.

Product Highlight!

Stainless Steel Tea Kettle

If there's one appliance that really gets used in our house, it's this tea kettle. We drink lots of tea and I love that it's all solid stainless steel inside - no plastic touching hot water. And the price point is great. I've purchased 5 of these as gifts - it's that good!

Grab yours →
clear cups with honey citrus mint tea and lemon slices and edges and fresh mint as garnish.

Frequently Asked Questions

How do I store and reheat honey citrus mint tea?

Store leftover Starbucks medicine ball tea copycat in an airtight container for up to 5 days. I like keeping it in mason jars or Weck juice jars with lids. To reheat, gently reheat in a small saucepan on the stovetop over medium-high heat until warmed through. Do your best to avoid overheating as that may kill any beneficial enzymes in the raw honey and make the lemon bitter.

What's the best way to preserve the health benefits of this tea?

Use raw, unfiltered honey and add it once the tea is warm, not hot. Avoid boiling lemon or over-steeping delicate teas to retain antioxidants. Heat is not your friend in this recipe.

What is in the medicine ball tea at Starbucks?

Starbucks' 'Medicine Ball" aka Honey Citrus Mint Tea is made with a blend of Jade citrus mint green tea and peach tranquility herbal tea, combined with half hot water and half steamed lemonade for at tart-sweet base, and sweetened with a honey-flavored blend. According to Starbucks, this honey blend is made of honey, water, natural flavors, potassium sorbate, xantham gum, and citric acid. 

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

Printable Recipe

Two mugs of Honey Citrus Mint Tea with lemon slices, wedges and fresh mint.
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4.92 from 48 votes

Honey Citrus Mint Tea Recipe (Starbucks Copycat Medicine Ball Tea)

Make Honey Citrus Mint Tea at home with this Starbucks Medicine Ball tea copycat. Using real honey, fresh lemon, and clean filler-free teas, it's an easy, flavorful drink ready in just 10 minutes.
Prep Time10 minutes
Total Time10 minutes
Course: Drinks
Cuisine: American
Keyword: cold buster, honey citrus mint tea, medicine ball tea, Starbucks copycat
Servings: 2 servings
Calories: 133kcal
Author: Anya @ Prepare & Nourish

Ingredients

  • 1 tea bag green tea
  • 1 tea bag peppermint tea
  • 1 tea bag peach detox (or other fruity or citrus flavor)
  • 2 cups boiling water
  • 3 tablespoons pure lemon juice (approx. 1 small lemon)
  • 4 tablespoons raw honey

Instructions

  • In a large jar or mug, pour 2 cups boiling water over tea bags. Allow to steep for 5-7 minutes.
  • Remove tea bags, add 3 tablespoons pure lemon juice (approx. 1 small lemon) and honey and stir until 4 tablespoons raw honey is dissolved. (Note: the tea will change color with the added acidity from lemon - that is normal)
  • Pour into 2 mugs. Add slice of lemon, mint leaves as garnish, or additional peppermint extract for extra flavor. Enjoy warm.

Notes

There are various ways to make the tea combination but in keeping with the Starbucks copycat recipe, try these:
  • Traditional Medicinals Green Tea with Peppermint, Yogi Peach Detox, Traditional Medicinals Spearmint OR Peppermint, and/or Pukka Three Mint tea
  • You want to have a blend of good green tea, some variation of mint, and a fruity flavor like peach.
  • To make this decaf, use decaf green tea or use an extra tea bag of mint.
To skip extra sugar in lemonade, the recipe above calls for pure lemon juice and honey. If using lemonade instead, reduce hot water to 1 cup, honey to 1-2 tablespoons depending on sweetness of lemonade, and add 1 cup of lemonade.
You may drink Honey Citrus Mint Tea chilled, although effects will be different.
Leftovers can be kept in the refrigerator for up to a week.
When adding honey, make sure to tea has been slightly cooled to retain the beneficial enzymes.

Nutrition

Calories: 133kcal | Carbohydrates: 36g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Sodium: 14mg | Potassium: 45mg | Fiber: 1g | Sugar: 35g | Vitamin A: 1IU | Vitamin C: 9mg | Calcium: 11mg | Iron: 1mg

Crispy Roasted Brussels Sprouts with Bacon

These roasted Brussels sprouts with crispy bacon tossed in Parmesan cheese makes an easy side dish that requires only 20 minutes and 4 ingredients.

Roasted Brussels sprouts with bacon in a white bowl

I get it. Brussels sprouts haven't exactly been on the good list of vegetables. But toss them with flavorful ranch seasoning, Parmesan, and crispy bacon - they'll win over the harshest of sceptics.

Why make this recipe?

  • These crispy roasted Brussels sprouts goes great with any main dish. Pair them with Easy Shepherd's Pie or this Tuna Casserole for a complete meal.
  • It's such an incredibly easy side dish to make. Toss them in seasonings, pop them in the oven, and come back in 20ish minutes.
  • It's highly versatile with whatever seasonings you prefer and have on hand. The best part of this easy side dish is making it work for you. Use Italian seasoning, taco seasoning, or just the standard salt and pepper to season those sprouts.
roasted Brussels sprouts with bacon on sheet pan

Roasted Brussels Sprouts with Bacon

The beauty of this recipe is that the bacon is cooked to crispy perfection along with the Brussels sprouts. However, there are variations to this part of the recipe too.

Want to leave bacon out? No problem. Just add two more tablespoons of cooking oil when tossing Brussels sprouts to accomodate for that extra bacon fat.

Want to use bacon bits instead? You can do that too. See instructions how to make real bacon crumbles in this post or make a small batch of bacon in toaster oven. Just add them towards the end when you add Parmesan cheese and toss gently to combine well.

Ingredients for Roasted Brussels Sprouts

  • Brussels sprouts - these little cabbages are rich in fiber, Vitamin C, Vitamin K, and are antioxidant powerhouses. These sprouts has been popular in Brussels, Belgium since the 5th century and has since made it's way to the Americas starting in 1920s. Brussels sprouts actually grow on hardy stalks and most production is in California.
  • Bacon - this savory and fatty addition does two things: it provides an easy and delicious flavor punch and additional fat to the Brussels sprouts. As bacon cooks, it renders flavorful fat that is then absorbed into the Brussels sprouts.
  • Avocado oil or olive oil - you still need some fat to start the cooking process. Two tablespoons should be enough to coat and season Brussels sprouts. Make sure you use high heat oil like avocado or olive oil.
  • Seasonings - I love adding a touch of dried ranch seasoning but feel free to omit if so desired. Regular stand in like salt and pepper will work just as well. Other options are Italian dried herbs, fajita seasonings, simple garlic salt.
  • Parmesan cheese - finely grated Parmesan cheese for that finished touch or omit to keep this dairy free.

Roasted Brussels sprouts with bacon and parmesan cheese

FAQs to Crispy Roasted Brussels Sprouts with Bacon

Should I blanch Brussels sprouts before roasting?

Blanching is a method in which you cook vegetables in boiling water for quick duration. It is usually used to achieve crispy and tender vegetables.

I've found that when roasting Brussels sprouts at high temperature in oven, followed by quick broil, we can ensure the same crispy outcome. So, no, it is not necessary to blanch the Brussels sprouts before roasting.

How can I avoid soggy Brussels sprouts?

The most effective way to avoid Brussels sprouts that are soggy, limp, and unappealing is to make sure you don't overcook them. Always err on lesser time in oven.

Can I make Roasted Brussels Sprouts with Bacon with frozen Brussels sprouts?

While fresh sprouts gives you the best flavor and texture, you can make this recipe using frozen Brussels sprouts with a few extra steps.

First, make sure to fully thaw Brussels sprouts. Second, pat them dry completely. Lastly, pop them in the oven for a few minutes (start with 2-3 minutes) without adding any oil to fully dry them.

Helpful Tips for Roasted Brussels Sprouts with Bacon

  • Using kitchen shears to cut the bacon saves an extra cutting board and knife.
  • Keeping bacon pieces small will ensure crispy bacon. If using thick cut bacon, cutting it into smaller pieces will ensure proper cooking and crispy bacon.
  • I recommend trimming Brussels sprouts lengthwise to give more surface area and overall better texture.
  • For crispiest Brussels sprouts, roast the sprouts cut-side down and don't overcrowd your sheet pan. Avoid stirring the sprouts during roasting and keep the oven door closed to retain heat.
  • To store leftovers, transfer to an airtight container and store in the refrigerator for up to 3 days.
  • To reheat leftovers, heat cast iron skillet over medium heat. Warm Brussels sprouts in skillet for few minutes until warmed through.
Brussels sprouts with parmesan cheese sprinkled on top

How to make Crispy Roasted Brussels Sprouts with Bacon

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

Step 1. Start with clean, fresh whole Brussels sprouts. Trim them, discarding any yellowing or spotted leaves. Cut them in half lengthwise.

Step 2. Using sharp kitchen shears, cut bacon strips into 1" pieces. If using thick-cut bacon, reduce the size to ½" for proper cooking and crispying.

Step 3. Toss gently to combine with your choice of oil and seasonings (I used avocado oil and dried ranch seasoning). Spread evenly in single layer on the sheet pan and roast in pre-heated oven for 20 minutes at 400 degrees Fahrenheit.

Step 4. Remove from oven, add Parmesan cheese and toss to combine. Return back to oven and set to low broil for 2 minutes.

Serve right away while they are hot, fresh and bacon is crispy.

More Delicious Veggie Side Dish Recipes

Hey there! If you make this recipe, I'd love for you to give me a quick review & star rating below. It's the best way to support food bloggers like myself.

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Roasted Brussels sprouts with bacon in a white bowl
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5 from 1 vote

Crispy Roasted Brussel Sprouts with Bacon

Tender Brussels Sprouts roasted with crispy bacon and tossed in parmesan makes a delicious versatile side dish everyone will love.
Prep Time15 minutes
Cook Time22 minutes
Total Time37 minutes
Course: Side Dish
Cuisine: American
Keyword: Brussels sprouts, healthy side, sheet-pan, side dish
Servings: 4 servings
Calories: 260kcal
Author: Anya @ Prepare & Nourish

Ingredients

  • 1 pound Brussels sprouts
  • 2 tablespoons avocado oil
  • 5 bacon strips
  • 1 teaspoon sea salt
  • 1 tablespoon dried ranch seasoning optional
  • ¼ cup Parmesan cheese

Instructions

  • Preheat oven to 400 degrees Fahrenheit. Trim ends of Brussels sprouts and cut in half, lengthwise. Discard any leaves that are discolored or limp. Cut bacon into 1" pieces.
    washed and trimmed Brussels sprouts
  • Directly on a sheet pan, gently toss Brussels sprouts with bacon, avocado oil, salt and pepper and dried ranch seasoning (if using).
    Toss Brussels sprouts with seasoning and oil
  • Roast until sprouts are desired tenderness, approximately 20 minutes. Bacon should be well cooked and crispy.
    Roast Brussels sprouts until tender
  • Remove from oven, add parmesan cheese and toss to combine. Return back to oven and broil on 2 minutes on low.
    Roast Brussels sprouts and add Parmesan cheese
  • Serve immediately.
    Brussel Sprouts roasted with bacon on white platter

Nutrition

Calories: 260kcal | Carbohydrates: 13g | Protein: 10g | Fat: 20g | Saturated Fat: 6g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 10g | Trans Fat: 1g | Cholesterol: 22mg | Sodium: 1173mg | Potassium: 501mg | Fiber: 4g | Sugar: 3g | Vitamin A: 914IU | Vitamin C: 96mg | Calcium: 123mg | Iron: 2mg

Easy Deviled Eggs

This classic appetizer comes with only 4 ingredients but big flavors. Easy Deviled Eggs are great for all kinds of gatherings or even a simple snack.

Deviled eggs on a platter and wooden cutting board.

Easy Deviled Eggs

Deviled Eggs are a prominent appetizer at holidays and is the ultimate party food. They're packed with healthy fats and protein, making them great bite-size snacks.

They are incredibly versatile and can be dressed up or down depending on the occasion or the meal. Deviled eggs are also fabulously quick and easy to make (especially if you follow the Instant Pot instructions below).

What are Deviled Eggs?

Deviled Eggs are hard-boiled eggs that have been peeled, cut in half (usually lengthwise), then stuffed with a creamy, luscious, perfectly seasoned yolk filling.

Traditionally, that filling is made with egg yolks, mayonnaise, relish, mustard, vinegar and salt and pepper. Deviled Eggs are often sprinkled with spices like paprika and cayenne for that finishing touch.

Hard boiled eggs on a cutting board with knife and colander, with one egg peeled and cut in half.

Why are they called Deviled Eggs?

There's nothing devilish about these perfectly delightful appetizers.

They're called Deviled Eggs because they are traditionally made with spicy and zesty ingredients like paprika, cayenne, or Tabasco (or any combination of those).

In culinary, the term "devil" means to describe a highly seasoned dish, particularly with various hot or spicy seasonings.

The term likely comes from the connection between the spice factor and the supposedly hot temperatures in hell.

As is appropriate, this recipe for Easy Deviled Eggs calls for garlic to give it that kick. The garlic adds great flavor, nutrition, and texture.

Deviled egg on a wooden cutting board with platter in the background.

Are Deviled Eggs healthy?

Eggs are a great source of protein. I always try to get the best quality eggs that fits our budget. The best eggs are those from free-range chickens who are free to roam the pasture.

The quality of the eggs is highly dependent on the nutrition of the chickens. Hens that have a diet rich in antioxidants and nutrients are feeding on lots of naturally pigmented foods, fatty acids, and meat (bugs and worms). As a result, a hen feasting on such diet will produce very deep orange yolks.

Conversely, caged chickens don't have access to fresh and brightly colored foods and are therefore producing eggs with very pale or light colored yolks. As a result, these eggs naturally lack in nutrition.

A quality mayonnaise is equally important to making healthy deviled eggs. Thankfully, there are many good options on the market right now for cleaner version of this common kitchen staple. But if you're so interested, you may try a hand at making your own with this recipe.

Finally, the addition of zesty garlic makes these Easy Deviled Eggs a healthy snack, appetizer, or any other addition to the table.

Deviled eggs on a white platter and a board with dill garnish.

Deviled Eggs Without Vinegar

Many recipes for deviled eggs call for vinegar or mustard. This has neither and for a good reason.

One of the best things I love about this appetizer is the ease and simplicity of them. Being that mayonnaise already contains vinegar and mustard, there really is no need to add more.

It simplifies the recipe yet still achieves that smooth consistency with just a touch of tang.

Can you make Deviled Eggs in advance?

This is another perk of this classic appetizer. You can make them ahead of time, however, they are best if enjoyed within a day.

If you would like to create more margin of time during the holidays, you can boil your eggs in advance and store in the refrigerator unpeeled for up to 7 days.

Then when you're ready, you can proceed with the recipe.

If stored properly in the refrigerator, Deviled Eggs can be eaten for 3-4 days after preparing them, but I wouldn't keep them much longer after that.

Egg yolks, mayonnaise, fresh garlic, and dill in a small ramekin.

Spicy Deviled Eggs

As mentioned above, the name Deviled Eggs comes from the spice factor of this lovely appetizer. I believe garlic adds plenty spice to these delicious appetizers but if you're looking for an extra kick, feel free to add cayenne, paprika, or Tabasco to taste.

Recommended Kitchen Tools

Before getting started with this easy hors d'ouvres recipe, here are my favorite kitchen tool recommendations to make your cooking seamless.

Instant Pot: This is my favorite tool to make hard-boiled eggs (read below to see why). And I love using this steamer basket to transfer the cooked eggs right into ice water.

Sharp Knife: This is my kitchen's greatest and most often used tool. Invest in a good knife - it's worth it!

Immersion Blender: For a very smooth consistency, I would often use this to blend the filling together. Though not necessary, it's good to use when you want a smooth texture.

Piping/Pastry Bag: Again, not very necessary but if you want a design or a certain look for your deviled eggs, a piping bag from the baking department can help. Most times, I just use a spoon to fill the eggs.

Platter/Trays: I go into detail how to serve this appetizer below but this beauty is on my wishlist. There's a variety of trays specifically marketed for Deviled Eggs and that can also be easily transported, making this a great idea for all your holiday parties.

Six eggs in a steamer basket in an instant Pot liner.

How to Make Easy-to-Peel Eggs

You want your Deviled Eggs to have a very smooth and neat surface. After all, they are often the star appetizer at holidays and other gatherings so you want them to be in stellar shape!

Certainly, no one wants sloppily-peeled eggs but sometimes those shells can be really stubborn. This is especially true of farm fresh eggs.

I found the best way to make easy-to-peel hard-boiled eggs are to steam them rather than boil them. This can easily be done in your Instant Pot using the 5-5-5 method or even in a regular saucepan, the same one you would use to boil (just add a few more minutes to the cooking time if using a pan).

Steaming the eggs creates just enough separation between the shells and the eggs that the shells literally glide off the cooked eggs. In addition, try to remove the shells when the eggs are still slightly warm.

This is the only way I make hard-boiled eggs these days. Try it! You won't go back to anything else!

To cook eggs in the Instant Pot:

  1. Add cold eggs to a trivet in the Instant Pot liner with one cup of water.
  2. Lock the lid into place and set the valve to sealed. Cook on "Manual" for 5 minutes.
  3. Naturally Pressure Release for 5 minutes, followed by Quick Pressure Release the rest of the pressure.
  4. Carefully, open the lid, and transfer the eggs into ice water for 5 minutes.
  5. Remove eggs from ice water and allow to completely cool.
Deviled egg with a sprig of dill as garnish on a cutting board.

How to Serve Deviled Eggs

There are so many beautiful platters marketed specifically for this appetizer. I have one just like this. But I am totally eyeing this reversible Wood Deviled Egg Tray/Charcuterie Board. I love a good multi-purpose kitchen tool.

If you do have a plate with a large center space like one above, you can fill that area with a variety foods. You can add additional stuffed eggs but other options are olives, dill pickles, or even prosciutto-wrapped cheese for an elegant touch.

But remember this: you don't need a special plate in order to serve Deviled Eggs. In fact, any large dinner plate will work. To add stability to a plate so the eggs don't slide around, I recommend lining the plate with some lettuce leaves, then arranging the eggs. You can also serve Deviled Eggs directly on a cutting board.

Cooked egg white separated on a white platter and egg yolks in a ramekin.

How to Make Deviled Eggs

To make Deviled Eggs, we start with a fairly short ingredient list and rather simple instructions.

Deviled Eggs Ingredients:

  • Eggs
  • Mayonnaise
  • Fresh Garlic
  • Dill
  • Salt & Pepper

Deviled Eggs Instructions:

  1. Hard-boil eggs: use your favorite method to cook the eggs. My favorite fail-proof way is steaming them in the Instant Pot. Cool eggs completely, best to chill in the refrigerator for 2 hours or overnight for best results.
  2. Cut the eggs lengthwise and remove the yolk. Place the yolks into a small-size bowl. Set the whites on a platter.
  3. To the yolks, add mayonnaise, freshly minced garlic, dried dill, and salt and pepper to taste. Mix well with a hand blender using one beater or an immersion blender. Alternatively, use a fork to mix well. We love to have this yolk stuffing creamy and smooth texture but if you prefer chunky deviled eggs, you don't have to mix to smooth consistency.
  4. Fill each egg white with the yolk mixture. I just use a small spoon but if you really want to impress your guests, you can use a pastry bag to fill the egg whites. Garnish with curly parsley and enjoy!

Loved Easy Deviled Eggs? Check out these other appetizers:

Printable Recipe

Deviled eggs on a platter and wooden cutting board.
Print Recipe
5 from 2 votes

Easy Deviled Eggs

This classic appetizer comes with only 4 ingredients but big flavors. It's great for all kinds of gatherings or even a simple snack.
Prep Time15 minutes
Cook Time10 minutes
Total Time25 minutes
Course: Appetizer
Cuisine: American
Keyword: healthy appetizer, low-carb, paleo, whole30
Servings: 12 deviled eggs
Calories: 65kcal
Author: Anya @ Prepare & Nourish

Ingredients

  • 6 eggs
  • 4 tablespoons mayonnaise
  • 4 garlic cloves
  • 1 teaspoon dill weed
  • fresh dill or parsley

Instructions

  • Instant Pot:
    Pour 1 cup of water into the Instant Pot's inner pot and add metal trivet. Add cold eggs to the trivet. Lock the lid into place and set valve to "sealed". Set Instant Pot to Manual and cook for 5 minutes.
    Eggs in a steamer basket in Instant Pot liner
  • Once the cook time has completed, allow Instant Pot to naturally release pressure for 5 minutes, then switch the valve to "venting" to release remaining pressure.
    Instant Pot screen set to 5 minutes cooking time
  • Carefully transfer cooked eggs to ice cold water and allow to thoroughly cool for 5 minutes.
    Hard boiled eggs given an ice bath to stop cooking
  • Remove eggs from ice bath and peel. Slice each egg in half lengthwise.
    Peeled eggs are cut lengthwise
  • Remove egg yolks directly into a small bowl. Set the egg white shells on a platter.
    Small bowl with egg yolks and platter with egg whites separated.
  • Add mayonnaise, minced garlic, and dill weed to the yolks and mix well until smooth and creamy. You may also use an immersion blender (stick blender) for smoother texture.
    Small bowl with cooked egg yolks, mayonnaise, garlic, and dill.
  • Using a small spoon, scoop the filling into the sliced egg whites, making subtle mounds in the center. Alternatively, you may also use a piping bag for fancier look.
    Platter with Easy Deviled Eggs
  • Add a sprig of fresh dill or parsley for garnish and chill until ready to enjoy.

Nutrition

Calories: 65kcal | Carbohydrates: 1g | Protein: 3g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 2g | Trans Fat: 1g | Cholesterol: 84mg | Sodium: 61mg | Potassium: 35mg | Fiber: 1g | Sugar: 1g | Vitamin A: 123IU | Vitamin C: 1mg | Calcium: 15mg | Iron: 1mg

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Easy Deviled Eggs text overlay over a photo of deviled eggs

Traditional Shepherd's Pie Recipe with Lamb

This traditional Shepherd's Pie with lamb is the ultimate comfort food—packed with vegetables, ground lamb in rich gravy, and topped with creamy mashed potatoes. It's made even easier with frozen vegetables and pantry staples, making it easy but still nourishing. Then, it's baked until golden and crispy - a cozy, one-pan meal you’ll want to make again and again!

A pan of Shepherd's Pie

Shepherd's pie is a meat pie that originated in the late 1700s as a way for European housewives to use leftovers. While recipes vary, the core idea is simmered meat and veggie gravy topped with mashed potatoes, traditionally layered at the bottom and top.

Don't miss the part about using leftovers!

So, is Shepherd's Pie the same as Cottage Pie?

These two are often used interchangeably but they have a big difference between them - the meat! Shepherd's Pie uses ground lamb, while Cottage Pie uses ground beef. Other than that, the ingredients and instructions are the same. 

Looking for more lamb-inspired dishes?
Check out lamb loin chops, Instant Pot lamb curry, and shurpa (lamb soup).
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Recipe Overview

  • Prep and Cook Time: 10 minutes to prep and 45 minutes to cook
  • Cooking Method: Stove-top and Oven-baked
  • Dietary Info: Gluten-free, Paleo, Ancestral
  • Tools Needed: sharp knife, cutting board, and large cast-iron skillet
  • Skill Level: Easy

What is an ancestral diet? Read my post on what nourishing foods are based on the traditional dietary principles of the Weston A. Price Foundation.

Reasons to Love this Traditional Shepherd's Pie

Unlike many other Shepherd's Pie recipes, this version uses frozen vegetables and leftover mashed potatoes (because that's what European housewives would've used, no?)

I love how the meat simmers in a rich gravy with onions, carrots, peas, corn, green beans, or a combination of any of these (whatever you have on hand will do). It’s then enhanced with that umami-flavored Worcestershire sauce, homemade bone broth, tomato paste, and aromatic seasonings. Absolutely delicious!

But the best part? This easy recipe for Shepherd's pie doesn’t require any flour or thickener. Just simple, wholesome ingredients that you probably already have in your kitchen. It's a favorite when I'm short on time (and fresh veggies!).

image of Prepare and Nourish owner

Ingredients for Lamb Shepherd's Pie

  • Ground lamb: Classic Shepherd's pie recipe always has ground lamb.
  • Vegetables: Fresh yellow onion and a bag of frozen veggies (peas, corn, carrots, green beans) is all that's needed here. Fresh vegetables work, too.
  • Bone broth: Provides moisture, creating a rich, flavorful gravy. For a deeper flavor, try using beef bone broth, though Instant Pot chicken bone broth works just as well. Meat stock is another great option.
  • Worcestershire sauce: This adds great flavor to the dish. For a Whole30 or Paleo Shepherd's Pie, you'll need to skip store-bought Worcestershire sauce. Instead, you can make your own using my homemade Worcestershire sauce recipe or use coconut aminos as a substitute in a pinch.
  • Tomato paste: Adds richness to the gravy in skillet Shepherd's pie. It also helps to thicken the sauce so I don't recommend swapping that with tomato sauce.
  • Seasonings: Dried thyme and dried rosemary will give flavor, while a little bit of salt and pepper will bring everything together. And everything is better with fresh garlic.
  • Mashed Potatoes: I like to repurpose leftover mashed potatoes in recipes like this—it's a simple way to use them.

Substitutions and Variations

  • Use ground beef. Although ground lamb is traditionally used in classic Shepherd's Pie, you can swap that with ground beef and make Cottage Pie instead.
  • Use fresh veggies. This recipe specifically calls for frozen veggies and I find it makes the best Shepherd's Pie. It's super easy and convenient, and there is no need to thaw beforehand. However, you can use a combination of diced carrots, celery, and peas for a total of 4 cups.
  • Cheesy topping. Mix grated cheese into the mashed potatoes or sprinkle on top before baking for a cheesy crust. You can also use cottage cheese mashed potatoes for an extra boost of protein in this lamb Shepherd's Pie recipe.
  • Mashed cauliflower topping. For a lower-carb option, substitute the mashed potatoes with mashed cauliflower but make sure the cauliflower is cooked through before adding it on top of the meat and veggies, otherwise, the whole dish may become watery.
graphic of fork and spoon connected in a plant.

Make it Nutrient-Dense

I think it's fair to say, that ground lamb Shepherd's pie is naturally nutrient-dense. There's meat (possibly add some organ cuts, if you wish), broth, veggies, and plenty of healthy fats.

Lamb from New Zealand and Australia is usually sustainably raised and will be the best quality. So look for those country of origin on the labels, unless you have a super local source (which is always ideal!).

A pan of shepherd's pie and a slice of it on a white plate.

How to Make Classic Shepherd's Pie Recipe

The complete printable recipe is below in the recipe card for your convenience. Follow these simple step-by-step instructions for the best results.

Sautéing onions in butter.

Step 1. Cook onion

Heat oil in a large cast iron skillet over high heat. Add onion and saute until softened and translucent.

Frozen vegetables cooking on medium-low heat.

Step 2. Add frozen vegetables

Reduce heat to medium-low and add frozen vegetables. Cook until the vegetables are slightly thawed.

Vegetables on the side of the pan, with ground lamb in the center.

Step 3. Add meat

Move the vegetables to the side of the pan to clear the center. Add ground lamb and gently break apart the meat. Cook the meat and slowly incorporate it into the vegetables.

Veggies in a cast iron skillet.

Step 4. Season

Add broth, Worcestershire sauce, tomato paste, minced garlic, herbs, and salt. Stir to combine and gently simmer on low heat until thickened. You may need to add more broth to keep the meat from drying out.

Vegetables and meat are evenly spread across the pan.

Step 5. Spread evenly

Turn off the heat and spread the meat and vegetable gravy evenly across the pan or transfer to an oven-safe 9X13 casserole dish.

Spread the mashed potatoes in the pan.

Step 6.  Add potatoes

Scoop the leftover mashed potatoes over the meat and vegetable mixture. Spread evenly. Score with a fork to create peaks. Bake in preheated oven until warmed through and golden.

Helpful Tips

  1. Season generously: Lamb can handle bold flavors, so don't shy away from fragrant herbs like rosemary, thyme, and Worcestershire sauce.
  2. Simmer on medium heat: A gentle simmer will thicken the veggie and meat gravy and add richness.
  3. Use leftovers: Sticking true to European housewives' vision for traditional Shepherd's pie, I'm all about using leftover mashed potatoes and leftover veggies (even the ones with the freezer burn - waste not!).
  4. Rest before serving: This skillet Shepherd's pie benefits from sitting for a few minutes after baking. It will also be easier to serve once it's set a bit.

Troubleshooting

  • Watery filling? If the filling is too thin, it might be due to excess liquid from the frozen vegetables. Just cook the filling longer to reduce the liquid.
  • Soggy mashed potatoes? If the mashed potato topping isn't crisping up in the oven, try broiling it the last few minutes of baking. Watch carefully to avoid burning.

Product Highlight!

Braiser Pan with Lid

I love using a large cast iron skillet or a braiser for a dish that can go straight from stove-top to oven. The heavy-duty construction also helps distribute heat evenly and cooks food more efficiently.

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💭Meal Prep Suggestion!
This is one of my favorite meals to meal prep. One caveat is that it won't be one-pan meal but the prep will still be so worth it!

Here's how to meal prep this:
Step 1. Transfer the mixture to an oven-safe 9X13 dish and assemble the casserole.
Step 2. Cover and refrigerate until ready to bake per instructions.

Alternatively, you can freeze the meat mixture for up to a month. This is especially helpful when you know you'll have mashed potatoes on the menu soon and you can double that.
A slice of pie on a plate.

Serving Suggestions

Think of this ground lamb Shepherd's pie as a complete meal - it has protein (lamb), fiber (veggies), carbs (taters), and lots of healthy fats. Just a loaf of good sourdough bread to mop up all those juices from the pan is missing.

But if you wanted to amp up this meal, try these dishes:

Fresh salads: Balance the rich flavors with something light and refreshing, like a simple cucumber dill salad. Bonus: it’s quick to make if you already have chopped fresh dill on hand.

Condiments: Ferments add a zesty kick and support gut health. Try spicy sauerkraut, red cabbage sauerkraut, or tangy fermented green tomatoes on the side.

More lamb Shepherd's pie pairing suggestions:
A pan of skillet shepherd's pie.

Frequently Asked Questions

How to store and reheat ground lamb Shepherd's pie?

It can be stored in an airtight container in the refrigerator for up to 4 days. These glass snap containers are perfect for Shepherd's pie leftovers.

To reheat, transfer to a small pan, add two tablespoons of water or broth, and gently heat on medium-low heat covered for 5-10 minutes or until warmed through.

Can I freeze traditional shepherd's pie?

Yes, Shepherd's Pie freezes well. Assemble the dish in a freezer-safe container, but don’t bake it. Cover it tightly and freeze for up to 3 months. When ready to enjoy, thaw it in the refrigerator overnight and bake as directed, adding a little extra time if needed.

Can I use instant mashed potatoes for easy Shepherd's pie?

The problem with instant mashed potatoes is that they are highly processed and adulterated. However, in recent years we've seen manufacturers step up to the plate to create clean products with maximum nutrition. My favorite brand that makes instant mashed potatoes are Bob's Red Mill (which is literally just dehydrated potatoes).

Shiloh Farms and Edward & Sons also have organic potato flakes but as always, check ingredients.  When looking for clean instant mashed potatoes, check the ingredient label to ensure it doesn't have corn syrup solids, hydrogenated oils, or other junk ingredients.

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

Printable Recipe

shepherd's pie in a cast iron skillet with a spoon.
Print Recipe
4.41 from 5 votes

Traditional Shepherd's Pie Recipe with Lamb

This traditional Shepherd's pie recipe is made with ground lamb and vegetables in a rich gravy, topped with creamy mashed potatoes and baked to golden perfection.
Prep Time10 minutes
Cook Time15 minutes
Baking Time30 minutes
Total Time55 minutes
Course: Main Course
Cuisine: European
Keyword: classic shepherd's pie, easy recipe for shepherd's pie, shepherds pie lamb, skillet shepherds pie, traditional shepherd's pie
Servings: 6 servings
Calories: 493kcal
Author: Anya @ Prepare & Nourish

Ingredients

  • 2 tablespoons beef tallow, butter, or avocado oil
  • 1 yellow onion diced
  • 1 pound ground lamb
  • 16 ounces frozen vegetables
  • ½ cup bone broth
  • 1 tablespoon Worcestershire sauce
  • 3 tablespoons tomato paste
  • 2 garlic cloves
  • 1 ½ teaspoon sea salt
  • 1 teaspoon thyme
  • ½ teaspoon rosemary
  • 5 cups mashed potatoes

Instructions

  • Preheat oven to 400°F. Heat cooking fat in a large cast iron skillet or braiser pan over high heat. Add onion and cook until soft and translucent (approximately 5-7 minutes).
  • Add frozen vegetables and reduce heat to medium. Cook until the vegetables are slightly thawed but they don't have to be fully thawed and cooked through.
  • Move vegetables to the side of the pan to clear the center. Add the ground lamb and gently break apart the meat with a flat spatula. Cook the lamb in the center and slowly incorporate it into the vegetables.
  • Add broth, Worcestershire sauce, tomato paste, garlic, herbs and sea salt. Stir to combine. Bring to a boil and simmer on low heat for 5 minutes or until slightly thickened. Add more broth if necessary to keep the meat from drying out. Spread mixture evenly across the skillet.
  • Turn off heat. Spoon leftover mashed potatoes and spread evenly over the vegetable and meat mixture. Using a fork, score the mashed potatoes to create peaks.
  • Bake for 30 minutes or until browned and bubbling. If necessary, broil for 2-3 minutes to brown the surface of the mashed potatoes.

Notes

Storage: Shepherd's pie leftovers can be stored in an airtight container in the fridge for up to 4 days.
To freeze: Assemble the dish in a freezer-safe container, but don’t bake it. Cover it tightly and freeze for up to 3 months. When ready to enjoy, thaw it in the refrigerator overnight and bake as directed, adding a little extra time if needed.
To reheat: Transfer to a small pan, add two tablespoons of water or broth, and gently heat on medium-low heat covered for 5-10 minutes or until warmed through.
Helpful Tips: 
  • Simmer on medium heat: A gentle simmer will thicken the veggie and meat gravy and add richness.
  • Rest before serving: This skillet Shepherd's pie benefits from sitting for a few minutes after baking. It will also be easier to serve once it's set a bit.
  • Watery filling? If the filling is too thin, it might be due to excess liquid from the frozen vegetables. Just cook the filling longer to reduce the liquid.
  • Soggy mashed potatoes? If the mashed potato topping isn't crisping up in the oven, try broiling it the last few minutes of baking. Watch carefully to avoid burning.
Substitutions: 
  • Swap ground lamb with equal amounts of ground beef. 
  • Use 4 cups of fresh veggies (diced carrots, celery, peas) to replace the frozen 16 oz bag. 
 

Nutrition

Calories: 493kcal | Carbohydrates: 55g | Protein: 21g | Fat: 22g | Saturated Fat: 10g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Trans Fat: 0.2g | Cholesterol: 65mg | Sodium: 852mg | Potassium: 1015mg | Fiber: 7g | Sugar: 4g | Vitamin A: 4102IU | Vitamin C: 53mg | Calcium: 59mg | Iron: 3mg

Buffalo Chicken Salad Recipe

This Buffalo Chicken Salad Recipe is a healthy and simple alternative to the classic appetizer. Tender buffalo chicken bites on a bed of veggies and lettuces, tossed with homemade 4-ingredient Blue Cheese Dressing.

Healthy Buffalo Chicken Salad with Blue Cheese Dressing

Buffalo Chicken Salad Recipe

This Buffalo Chicken Salad is loaded with flavor and will become one of your favorite recipes.

A bed of leafy greens starts off as the base for this meal. Next, seasonal vegetables add great color, texture, and flavor and compliment the chicken perfectly. Baked chicken bites smothered in buffalo sauce are then added to the salad.

Finally, complete the salad with a truly nourishing homemade blue cheese dressing and you have an easy and healthy meal.

Is Buffalo Chicken Salad healthy?

Originally, buffalo chicken was made using chicken wings which is the fattiest cut. Over the years, that has evolved to include other parts of the chicken like breast and thighs.

The cut of chicken is really a matter of personal preference. If you want the traditional chicken wing experience, go with drumette or flats. If you are looking for a cleaner experience, which is especially appreciated in a salad, go with a cut like breast or thigh.

Adding your favorite buffalo chicken to a bed of vegetables is a healthier way to enjoy this hot and spicy appetizer.

And there is nothing comparable to homemade Buffalo Wing Sauce and Blue Cheese Dressing. That in itself already makes it healthier because it gives you total control over the ingredients used.

Most buffalo wing sauces on the market are made using thickeners, fillers, and rancid oils. Homemade Buffalo Wing Sauce, on the other hand, calls for only 4 simple ingredients. Check out this easy Buffalo Wing Sauce recipe here.

Buffalo Chicken Salad with Blue Cheese Dressing

What are the ingredients in Buffalo Chicken Salad?

  • Lettuces: The bulk of the salad are the lettuces. I used romaine and butter lettuces but feel free to use whatever you have on hand.
  • Vegetables: carrots, celery, tomatoes, bell peppers, crispy tomatoes, and the green onions all add nice crunch and flavor
  • Buffalo Wing Sauce: my favorite is the one that is free from thickeners, additives, and rancid oils. Here's an easy 4-ingredient, 5 minute recipe.
  • Chicken: my favorite cut of chicken are the chicken thighs but breasts are also a great option.
  • Blue Cheese Dressing: as with Buffalo Wing Sauce, homemade is ideal and takes very little effort and time to make

How to Make Buffalo Chicken Salad

Step 1. Chicken - it's best to marinade the chicken in the Buffalo Wing Sauce for 2 hours or overnight. If short on time, you can skip the marinading part and cook in a skillet over medium-high heat instead. If baking in the oven, after marinading the chicken, spread it out on a baking sheet and bake until cooked through.

Making buffalo chicken bites for healthy salad

Step 2. Dressing - combine all ingredients together in mason jar and blend with an immersion blender. If skipping parsley, just stirring everything together with a spoon is sufficient but fresh parsley adds so much flavor.

Creamy blue cheese dressing made from scratch

Step 3. Salad - roughly chop the lettuces (I love a combination of romaine, butter, and sometimes red or green leaf lettuce), add the rest of the veggies. You can either toss everything together with the salad dressing or drizzle on top in a zig-zag motion.

Creamy blue cheese dressing drizzled over buffalo chicken dressing

Common Questions for this Buffalo Chicken Salad

Q. Can I use store bought Buffalo Wing Sauce and salad dressing?
A. Homemade is always ideal but the second best option is Noble Made Mild Buffalo wing sauce.  Finding a clean Blue Cheese Dressing is a little more trickier because even organic versions contain soybean oil and canola oil. All the more reason to whip up some yourself with only 4 ingredients! You'll have better luck finding good quality ranch dressing but the finished flavor won't be the same.

Q. Can I meal prep this Buffalo Chicken Salad?
A. This salad is great option to include in meal prep. You can make the chicken well in advance and store in the refrigerator for up to a week. Same with the salad dressing and Buffalo Wing Sauce if not used for chicken. The vegetables (except for tomatoes) can be prepped and stored in airtight container in the refrigerator for up to 48 hours.

Q. What is the best chicken for Buffalo Chicken Salad?
A. The best cut of chicken is the chicken thighs but breasts work great too. Avoid chicken wings since they are not exactly salad-friendly.

Q. Is it necessary to marinade chicken?
A. Marinading the chicken in Buffalo Wing Sauce will produce the best flavor. If you are short on time, just toss the chicken with the wing sauce and cook in a stainless steel pan over medium-high heat until cooked through, approximately 12-14 minutes.

Q. What can be served with this Buffalo Chicken Salad?
A. We love this salad on it's own. It has just the right amount of protein, fats, and carbs to make a complete meal. However, if you are looking for more carb-heavy sides to compliment this salad, consider these Cajun Sweet Potato Fries or these Bacon and Cheese Baked Potato. You can also double the chicken to make sure you get enough protein.

Printable Recipe

Healthy Buffalo Chicken Salad with Blue Cheese Dressing
Print Recipe
5 from 2 votes

Buffalo Chicken Salad with Blue Cheese Dressing

Buffalo Chicken tossed with lettuce and garden vegetables and combined with Blue Cheese dressing. 
Prep Time20 minutes
Cook Time20 minutes
Resting Time20 minutes
Total Time1 hour
Course: Salad
Cuisine: American
Keyword: buffalo chicken, healthy salad
Servings: 8 servings
Calories: 430kcal
Author: Anya @ Prepare & Nourish

Ingredients

  • 2 pounds chicken thighs cut into 1" pieces
  • 1 cup buffalo wing sauce divided

Salad

  • 1 head romaine lettuce chopped
  • 1 head butter lettuce chopped
  • 2 large carrots cut into matchsticks
  • 3 celery stalks sliced
  • 6 green onions cut
  • 1 ½ cup grape tomatoes halved
  • 1 English cucumber cut into strips or half moons
  • 1 red bell pepper cut into strips

Blue Cheese Dressing

  • ½ cup mayonnaise
  • ¼ cup sour cream or plain Greek yogurt
  • ½ cup blue cheese crumbles
  • 1 teaspoon lemon juice
  • 1 teaspoon real salt
  • 6 fresh parsley sprigs optional
  • 2 garlic cloves optional

Instructions

Buffalo Chicken

  • Marinade chicken in ⅔ cup of Buffalo Wing sauce for 2 hours or overnight.
  • Remove chicken from the refrigerator and allow to come to room temperature (approximately 20 minutes). Preheat oven to 425 degrees Fahrenheit.
  • Spread chicken on a sheet in single layer and bake for 12-15 minutes or until chicken is cooked through. 
    Making buffalo chicken bites for healthy salad

Blue Cheese Dressing

  • Add all ingredients in jar and blend with immersion blender if using parsley. Alternatively, you can finely mince parsley or omit it entirely.
    Making blue cheese dressing in a mason jar and immersion blender

Salad

  • Combine all the vegetables together or arrange as shown in picture. Toss with salad dressing or drizzle on top.
    Healthy Buffalo chicken salad with lots of vegetables
  • Top with chicken and additional blue cheese crumbles.
    Blue cheese crumbles on top of Buffalo Chicken Salad

Notes

  • Marinading chicken will produce best flavor. However, if short on time, toss chicken with buffalo wing sauce and cook in a pan over medium-high heat until cooked through.
  • Salad makes very generous portions as a meal for 5 people or a side for 8. Nutrition facts reflect 8 servings.

Nutrition

Calories: 430kcal | Carbohydrates: 10g | Protein: 23g | Fat: 34g | Saturated Fat: 9g | Polyunsaturated Fat: 11g | Monounsaturated Fat: 11g | Trans Fat: 1g | Cholesterol: 127mg | Sodium: 1535mg | Potassium: 752mg | Fiber: 3g | Sugar: 5g | Vitamin A: 11539IU | Vitamin C: 31mg | Calcium: 120mg | Iron: 2mg

If you liked this Buffalo Chicken Salad, please consider rating the recipe and leaving a comment below. ⇓

Healthy Buffalo Chicken Salad

Homemade Buffalo Sauce

Homemade Buffalo Sauce is a fiery, zesty, and a delicious sauce that can easily be whipped together with 4 ingredients and 5 minutes.

Homemade Buffalo Wing sauce in a small jar with a spoon

This easy and healthy Homemade Buffalo Sauce will become a new favorite condiment! Made with hot sauce, butter (or ghee for dairy free), Worcestershire sauce, and a touch of honey, it comes together in 5 minutes with the best flavor and texture! It's perfect for wings, dips, salads, and veggies.

Homemade Buffalo Sauce

Before we get into what exactly is buffalo wing sauce, let's first establish that homemade sauces are lightyears better than what you'd find in stores.

Making your own condiments like mayonnaise, salad dressings, and sauces is the best way to avoid nasty fillers, thickeners, and preservatives in your food.

The good thing is that most condiments actually take very little effort to make them at home. A bonus perk is that the taste is supremely better than any store bought version can offer. Once you get a taste of Homemade Buffalo Sauce, there is no turning back to stuff pulled off the store shelves.

Check out other homemade dressings and sauces:

Homemade Mayonnaise
Soy-Free Worcestershire Sauce
Sriracha Spicy Mayo
Simple House Dressing

Pouring buffalo wing sauce into a smal jar for refrigeration

What is buffalo wing sauce?

Buffalo wing sauce is a tangy sauce consisting mostly of cayenne pepper hot sauce and melted butter. Some add other ingredients to emphasize a certain spin on buffalo sauce but the main key players are very simple kitchen staples.

Buffalo wing sauce has varying levels of spiciness. It can be mild, medium, or hot depending on your preference.

According to some reports, buffalo sauce originated in Buffalo, New York. There are several different claims as to who the original owner of this magic sauce is but one thing remains: the growth and popularity of buffalo sauce is enjoyed by all.

Buffalo wing sauce was typically only used on chicken wings. In the 1960s, chicken wings were considered an undesirable cut of meat, primarily reserved for stock and broth. To give them a chance at life, chefs and cooks smothered them in buffalo sauce and the idea took off!

During the 1970s and 1980s, buffalo wings gained in popularity as an appetizer across the United States and Canada. Which brings us to today, where we have buffalo chicken galore, complete with pizzas, burgers, and salads all showcasing that tangy buffalo flavor.

Ingredients for Buffalo Wing Sauce

What are the ingredients in Homemade Buffalo Sauce?

This Homemade Buffalo sauce recipe could not be easier. It calls for 4 simple ingredients:

  • Hot Sauce - use your favorite vinegar-based hot sauce. Rumor has it that the original Buffalo Wing Sauce recipe was made with Frank's RedHot original flavor hot sauce. The good news is that Frank's RedHot has simple and clean ingredients making it a great option to use for paleo and Whole30 Homemade Buffalo Sauce.
  • Butter - a very necessary ingredient in Buffalo Wing Sauce recipe as it adds richness and depth to this yummy sauce
  • Worcestershire Sauce - this kitchen staple adds that perfect umami flavor. If you want to skip Worcestershire sauce, add a dash of smoked paprika, garlic and onion powder to give that similar taste.
  • Honey - not so much for adding sweetness, a tablespoon of this healthy sweetener will balance the hot sauce

Whisked butter, hot sauce and honey to make Buffalo Wing Sauce

Healthy Buffalo Sauce Recipe

This Homemade Buffalo Sauce is a much healthier version that what you'd find in stores. Even organic versions often have thickeners, fillers, and rancid oils that aren't welcome in a healthy diet.

If you are on a healing diet like Whole30, GAPS, or Paleo, check out these variations:

  • For GAPS - skip the Worcestershire sauce and use ½ teaspoon smoked paprika, ½ teaspoon garlic powder and ½ teaspoon onion powder.
  • For Whole30/Paleo - use ghee in place of butter and watch for that Worcestershire sauce ingredients. If you are looking for a Paleo/Whole30-compliant Worcestershire sauce, you can find that recipe here.

How to Make Homemade Buffalo Sauce

How to Make Homemade Buffalo Wing Sauce from Scratch in 3 easy steps

Step 1. Melt butter in a small saucepan over medium-low heat.

Step 2. Add hot sauce, Worcestershire sauce, and honey. Whisk gently over low heat for approximately 3 minutes.

Step 3. Remove from heat, season with salt and pepper to taste and enjoy!

Homemade Buffalo Sauce will keep refrigerated in a sealed container for up to 2 weeks. It may solidify because of the butter, if so, gently warm it up in a small saucepan over low heat.

Common Questions about this Homemade Buffalo Sauce Recipe

Q. Can I use hot sauce other than Frank's RedHot Sauce?

A. Yes. If you have a different hot sauce that you absolutely love - use that! My only suggestion here would be to use one that is vinegar-based and free from bad ingredients.

Q. Can I adjust the level of heat?

A. If using Frank's RedHot sauce, this Homemade Buffalo Wing Sauce will not produce necessarily a very spicy sauce. This could be a good thing, depending on the subject matter. Everyone has different tolerance for heat. If you want to add some heat, I would recommend adding a touch of cayenne pepper to your preference.

Q. Can this sauce be used in other recipes besides chicken?

A. Buffalo sauce may have started out as a chicken wing sauce but it is so much more than that. Try it to top eggs, casseroles, hash browns, sandwiches, and salads. It really is a great alternative to straight up hot sauce thanks in part to it's luscious texture and milder flavor.

Printable Recipe

Homemade Buffalo Wing sauce in a small jar with a spoon
Print Recipe
5 from 2 votes

Homemade Buffalo Sauce

Homemade Buffalo Sauce is a fiery, zesty, and a delicious sauce that can easily be whipped together with 4 ingredients and 5 minutes.
Prep Time5 minutes
Cook Time5 minutes
Total Time10 minutes
Course: Condiment
Cuisine: American
Keyword: buffalo sauce, healthy condiment
Servings: 16 servings
Calories: 57kcal
Author: Anya @ Prepare & Nourish

Ingredients

Instructions

  • Melt butter in a small saucepan over medium-low heat.
  • Add remaining ingredients and whisk gently to combine. Cook until warmed through and combined well, approximately 3 minutes.
    Simmering butter with hot sauce for Buffalo Wing Sauce recipe
  • Use immediately in other recipes or refrigerate in an airtight container for up to 2 weeks.
    pouring buffalo wing sauce into small container

Notes

  • Buffalo wing sauce will solidify slightly when refrigerated. To warm, transfer to a small sauce pan and reheat on low heat until melted.
  • Recipe makes 1 cup or 16 tablespoon servings.

Nutrition

Calories: 57kcal | Carbohydrates: 1g | Protein: 1g | Fat: 6g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 15mg | Sodium: 209mg | Potassium: 22mg | Fiber: 1g | Sugar: 1g | Vitamin A: 190IU | Vitamin C: 6mg | Calcium: 4mg | Iron: 1mg


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4 ingredient Buffalo Wing sauce recipe text overlay over a photo of said sauce