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    Home » Recent Recipes

    Instant Pot Chicken Stew (Whole30, Paleo)

    White bowl of chicken stew with potatoes and veggies.

    Cozy up to this hearty Chicken Stew, made easily in the Instant Pot. This healthy version is perfectly seasoned with only 8 main ingredients and is Paleo and Whole30.

    You may JUMP to RECIPE but you'd miss out on helpful tips in this post to make this healthy Instant Pot Chicken Stew.

    Chicken stew in a bowl with Instant Pot in the background

    This thick and rich Chicken Stew will become a favorite at your dinner table. It's so flavorful and yet thanks to the protein and carbs (yes, carbs - but the healthy kind!) it keeps you fuller longer.

    This healthy Chicken Stew is conveniently made in the Instant Pot and is on repeat during cooler months.

    Instant Pot Chicken Stew

    This hearty stew is made in the Instant Pot with only 10 minutes of cooking time and under 10 ingredients.

    Stew is a combination of hearty ingredients that get cooked down in liquid resulting in a delicious soupy mixture. It's a perfect choice for cold nights because it's often just the meal needed to cozy up and warm up to. 

    This Instant Pot Chicken Stew is no exception.

    It's full of hearty veggies such as potatoes, carrots, celery, and onions and has just the right amount of protein from chicken and bone broth. This Chicken Stew is rich in flavor and texture and conveniently made in your favorite electric pressure cooker.

    What are the ingredients for Instant Pot Chicken Stew?

    Very simple: chicken, potatoes, onions, celery, carrots among liquids such as bone broth and tomato sauce. And of course seasonings like bay leaves and salt. 

    Chicken stew ingredients such as potatoes, celery, onions, carrots, bone broth, tomato sauce and spinach.

    Chicken Stew Recipe

    This Chicken Stew is a super easy dinner that will make your entire family happy.

    You start off with searing the chicken first, followed by some sweating of the veggies and eventually everything gets dumped into the pot, sealed and set to cook.

    Dinner doesn't get easier than that!

    I always love to add additional nutrition in the form of spinach or kale to the end result. That's why though traditionally this Chicken Stew doesn't call for spinach, I still often include it in ours and list it in the ingredient list.

    How to thicken stew without using flour

    The easiest and healthiest way to thicken any soup without using any flour is to simply blend a small portion of the soup. There are three ways to do that:

    1. Ladle about a cup of the stew into a mug, taking care to avoid chicken pieces if possible. Using an immersion blender, blend the stew until smooth and thick. Transfer back to pot and stir to combine.
    2. Alternatively, you may use this method directly in the Instant Pot. Carefully scoop out the chicken pieces from one section where you will be blending. And using an immersion blender, blend a small section (approximately one cup of stew) directly in the pot. Stir to combine.
    3. If you don't have an immersion blender, pour approximately one cup of stew into a blender, taking care to avoid chicken pieces if possible. Blend on medium until smooth. Transfer back to pot and stir to combine.

    Many stew recipes call for thickeners such as flours or starches. Even some paleo recipes will often have starches such as arrowroot and tapioca listed as ingredients.

    You may use that method to thicken this Chicken Stew, if so desired, just follow the instructions below.

    A bonus advantage to thickening stews using this method is the thickener will not separate if you choose to freeze the stew for later. If you freeze any leftover Chicken Stew (instructions on that below) without using any thickeners, you will still get a uniform texture rather than the floury mess separating from the rest of the stew. 

    How to thicken stew using flour:

    Simply, add a tablespoon of arrowroot flour and stir into 2 tablespoons of water and stir vigorously breaking up the clumps. Add to the stew and heat over medium heat. When thickening soups or stews, always start low and increase if desired thickness of stew is not achieved. 

    White bowl of chicken stew with potatoes and veggies.

    What kind of potatoes to use in stew

    When making any stew, I always prefer to use russet potatoes as they are starchier than other potatoes. Red, golden, and baby potatoes are superb at holding their shape so if you prefer your stew on the thinner side, use those.

    As mentioned above, the best way to thicken stews is to simply blend a small portion of the stew. Russet potatoes are a wonderful choice of potatoes for blending, which is mashed potatoes are commonly made with russets.

    When potatoes simmer together with other vegetables, they partially dissolve and gives a richer texture. Cooking russet potatoes naturally thickens the stew.

    Potatoes with a lower starch content will not thicken as easily. It will certainly still be delicious but just something to be aware of. 

    Ultimately for me personally, it comes down to what is currently available to me. I prefer practicality over formality so I tend to use whatever potatoes I have on hand. 

    Can you freeze leftover stew?

    Yes, you can and you should!

    If you have any leftover Chicken Stew and would like to reserve some for a later meal, you'd be happy to learn that this Chicken Stew can easily be frozen.

    No leftovers. No wasting food. Instead, you have an easy dinner on a busy night. 

    To freeze this Instant Pot Chicken Stew, simply transfer a meals-worth portion (more on that below) into a container. I love using quart size jars but always leave room for expansion - I leave an extra 2 inches from the top. Alternatively, you may transfer stew to freezer bags, seal and freeze and that way you don't have to worry about the liquid expanding. These silicone freezer bags are great for that job!

    Stew doesn't expand as much as broth and other liquids do, but I always err on the side of caution and give more space than needed to avoid broken jars.

    Chicken stew with potatoes, celery and carrots.

    More Healthy Instant Pot Dinners

    If you love your Instant Pot as much as I do, you know I have many healthy recipes involving this beloved kitchen appliance.

    Instant Pot Pumpkin Turkey Chili (Paleo, Keto, Whole30) 

    Crispy Carnitas Instant Pot (Paleo, Keto, Whole30)

    Instant Pot Loaded Mashed Potatoes with Bacon and Scallions

    White Chicken Chili in Instant Pot (Paleo, Keto, GAPS)

    Helpful tools to make this Chicken Stew

    6 quart Instant Pot Pressure Cooker - I find that the 6-quart size is plenty big for all my cooking needs, however, I do own 2 pressure cookers. If you need a larger size, this 8 quart Instant Pot is great!

    Can you double the recipe if using the larger size? Certainly! It's great as an instant freezer meal for busy nights.

    Instant Pot Liner - I have an extra one so I can literally swap them out without transferring the food. This is super convenient when making Chicken Stew if there are any leftovers, simply cover and transfer to the refrigerator.

    Tempered Glass Lid - I have two of these and use them frequently. You could use whatever lid will fit your Instant Pot.

    Immersion Blender - I use this regularly for variety of jobs. It's so convenient to blend foods without having to transfer them to a stand-up mixer. 

    Silicone Freezer Bags - These are great should you have any leftovers. Simply transfer portion-size amounts to these bags and lay them flat in your freezer for an easy lunch.

    How to make Chicken Stew in the Instant Pot

    Searing chicken in the Instant Pot followed by sauteeing celery and onions.

    Sear chicken pieces in avocado oil (I prefer avocado oil as it is safe for high heat). Remove from pot and add additional oil to sautee celery and onions.

    How to deglaze Instant Pot after sauteing vegetables to avoid BURN alert.

    You may notice that after some sauteeing, the bottom may start to burn. In order to avoid a "Burn" alert on your Instant Pot, you want to deglaze the pot and scrape off all the bits and pieces from the bottom.

    To deglaze your Instant Pot, add approximately ¼ cup of broth or water directly to the pot. This will not change the consistency of the Chicken Stew as most of it will evaporate during the deglazing.

    As soon as you add the liquid, carefully scrape the bottom with a wooden spoon. The burned pieces will soften and naturally release from the pot.

    Continue with the rest of the recipe as follows.

    Add potatoes to the inner pot of the Instant Pot and carrots and tomato sauce.

    Add washed, peeled and chopped potatoes, followed by carrots, bone broth and tomato sauce.

    Diagram showing how to make Instant Pot Chicken Stew and how to thicken it without using any flour.

    After adding all the ingredients for the Chicken Stew into the Instant Pot, carefully stir just enough to combine everything. Close the lid, set the valve to "sealing" and press the "manual" button. Set the time to 10 minutes.

    After cooking cycle has completed, allow to Naturally Pressure Release (NPR) for 10 minutes, followed by Quick Pressure Release (QPR) the remaining pressure. 

    Thicken the stew according to instructions above (immersion blender or regular blender). Add spinach if desired and stir to combine and just enough for the greens to wilt.

    Enjoy this Chicken Stew immediately. This healthy stew is great for leftovers and even can be frozen (see instructions on how to freeze above). 

    Printable Recipe

    Chicken stew in a bowl with Instant Pot in the background
    Print Recipe
    3.50 from 2 votes

    Instant Pot Chicken Stew (Whole30, Paleo)

    Cozy up to this hearty Chicken Stew, made easily in the Instant Pot. This healthy version is perfectly seasoned and is Paleo and Whole30.
    Prep Time20 minutes mins
    Cook Time10 minutes mins
    Natural Pressure Release10 minutes mins
    Total Time40 minutes mins
    Course: Main Course
    Cuisine: American
    Keyword: budget friendly, Dairy-free, kid friendly,, Nut-free, one-pot/pan, paleo, pressure cooker,, primal, quick & easy,, Whole 30
    Servings: 8 servings
    Calories: 226kcal
    Author: Anya @ Prepare & Nourish
    Cost: $8

    Ingredients

    • 3 tablespoons avocado oil divided
    • 1-½ pounds chicken thighs cut into 1" pieces
    • 1-½ teaspoons real salt
    • 1 cup yellow onion (1 large onion) diced
    • 1 cup celery (2 ribs) diced
    • 1-½ cups carrots (3 medium carrots) sliced
    • 3 garlic cloves minced
    • 2 pounds russet potatoes washed, peeled and cut into 1" pieces
    • 1 cup bone broth
    • 1 cup tomato sauce
    • 3 bay leaves
    • 3 cups spinach optional
    • salt & pepper to taste

    Instructions

    • Press "Saute" function on Instant Pot. When the inner pot is warm, add 1 tablespoon of avocado oil.
    • When oil starts to sizzle, add the meat and sear on both sides. Work in two batches if needed so as not to overcrowd the pot.
    • Remove meat from pot and set aside. 
    • Add remaining oil to the pot. Add chopped onions and celery and saute for 4 minutes. If the bottom starts burning, deglaze with a few tablespoons of broth and scrape the burned pieces with a wooden spatula.
    • Press the "Cancel" button. Transfer the meat back to the pot, add potatoes, tomato sauce, and broth. Season with salt and give a quick stir. Tuck bay leaves into the stew.
    • Close the lid, set the valve to "Sealing", and cook on "Manual" for 10 minutes.
    • Once the cooking cycle is complete, allow to naturally pressure release "NPR" for 10 minutes, then quick pressure release "QPR" the remainder of the time. 
    • Carefully open the lid and remove bay leaves.
    • To thicken the stew: transfer approximately a cup of stew (try to avoid chicken chunks) to a cup and blend using an immersion blender. Alternatively, you may blend directly in the pot.
    • If using spinach, press "Saute" and add spinach. Cook just until spinach is slightly wilted, gently stirring. Remove from heat immediately and serve.

    Notes

    Store leftovers in a closed container in the refrigerator for up to 1 week. Reheat in a small saucepan by adding a few tablespoons of water or broth and warming on medium-low heat.
    | Nutrition Disclaimer Information |

    Nutrition

    Calories: 226kcal | Carbohydrates: 26g | Protein: 9g | Fat: 10g | Saturated Fat: 2g | Cholesterol: 28mg | Sodium: 370mg | Potassium: 783mg | Fiber: 3g | Sugar: 4g | Vitamin A: 2603IU | Vitamin C: 14mg | Calcium: 44mg | Iron: 2mg

    If you liked the recipe above, please consider rating the recipe and leaving a comment below. Also, be sure to follow me on Facebook, Instagram, and Pinterest.

    Other Healthy Chicken Recipes:

    Instant Pot Tuscan Kale, Squash and Chicken Stew (Paleo, Low Carb, Whole30)

    Keto Chicken Cabbage Casserole (Keto, GAPS, Primal)

    Nourishing Gluten-Free Chicken Noodle Soup (Egg Free, Dairy Free)

    >>>Pin This<<<

    Chicken stew made in the Instant Pot

     

    Coconut Flour Brownies

    The coconut flour brownies are arranged on parchment paper.

    Enjoy these light and cake-like coconut flour brownies, naturally sweetened with honey and completely dairy-free! A deliciously wholesome treat with deep chocolate flavor and 5 simple ingredients.

    The coconut flour brownies are arranged on parchment paper.
    Looking for more gluten-free sweets? 
    Check out gluten-free rice krispie treat recipe, crepe roll with sweetened cottage cheese, and healthy chocolate muffins.
    [feast_advanced_jump_to]

    Recipe Overview

    • Prep and Cook Time: 10 minutes to prep and 30 minutes to bake
    • Cooking Method: Oven-baked
    • Dietary Info: Paleo, GAPS, Ancestral diet, Gluten-free, Nut-free (minus the nut toppings)
    • Tools Needed: 9x9 baking pan
    • 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 these Coconut Flour Brownies

    These coconut flour brownies were a total lifesaver when we were deep into our GAPS journey many years ago. For those who don't know, GAPS is an extended healing diet that does not allow any sweeteners besides honey.

    Let me tell you, when you're cutting out all the processed sugar, finding a dessert that doesn’t make you want to cry is a game-changer. Not only are these brownies naturally sweetened with honey (no refined sugars allowed!), but they’re also dairy-free, which was a must for us at the time.

    They became our go-to treat to get through the toughest days of nothing but bone marrow, ferments, bone broth, and “can I just eat something normal yet?” moments. And trust me, after all that, biting into one of these soft, chocolatey squares felt like winning the dessert lottery.

    Btw, if you're ready for a truly indulgent treat - you will love this healthy chocolate cake made with honey (or coconut sugar) and whole wheat flour. I bet it would be absolutely divine with fresh milled flour!

    image of Prepare and Nourish owner

    Ingredients for Coconut Flour Brownies

    Ingredients for coconut flour brownies.
    • Wet ingredients: Room temperature eggs, honey (or maple syrup), and melted coconut oil combine to provide the necessary moisture, sweetness, and binding for the brownies. A touch of vanilla extract gives it sweet scent to subtly mask the coconut.
    • Dry ingredients: Coconut flour, cacao powder, baking soda, and sea salt make up the dry ingredients that will be folded into the wet. A little coconut flour goes a long way - it's incredibly absorbent. Baking soda will help with the rise and salt enhances all the flavors.
    • Nuts or other add-ins: I just like some chopped roasted hazelnuts. Totally optional but it adds a great crunch.

    Substitutions and Variations

    • Use butter - If you're not going for dairy-free, you can easily swap the coconut oil for butter. It will give the brownies a slightly richer flavor and a more traditional texture that many people love and will reduce the coconut taste. Just make sure the butter is melted, just like the coconut oil, before adding it to the batter.
    • Other toppings - Other topping ideas include spreading chocolate frosting or ganache for an indulgent addition to the coconut flour brownies, then sprinkling with flaky sea salt. You can also experiment with different nuts like walnuts, peanuts (though not GAPS compliant), or even chocolate chips for extra chocolatey goodness.
    graphic of fork and spoon connected in a plant.

    Make it Ancestral

    Cacao powder, unlike cocoa powder, is less processed, retaining more of the natural antioxidants, minerals, and nutrients from the cacao bean. This makes it a better choice for those following an ancestral diet, which emphasizes whole, unrefined ingredients that support overall health and wellness.

    The coconut flour brownies are arranged on parchment paper.

    How to Make Coconut Flour Brownies

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

    Whisking the egg with a mixer in a white bowl.

    Step 1. Beat

    In a large bowl, beat eggs, honey, and vanilla on medium-high speed for 4 minutes or until light and airy. Add melted coconut oil and mix for 30 more seconds.

    Mix the cocoa powder in a clear bowl.

    Step 2. Whisk

    In a small bowl, whisk together coconut flour, cacao powder, baking soda, and salt making sure to smooth out any clumps.

    Mixed coconut flour in a white bowl with a spatula in it.

    Step 3. Stir

    Fold the dry ingredients into the wet ingredients and stir with a large spatula until well combined. Set aside for a few minutes.

    Arrange the mixed coconut flour in the container.

    Step 4. Bake

    Pour the batter into the pan, top with nuts if desired, and bake for 30 minutes or until a toothpick comes out clean.

    Helpful Tips

    1. Line & grease your pan - Lining your pan with parchment paper makes removal soooo much easier. I also like to spray it lightly with avocado oil spray.
    2. Let the batter sit - After mixing the dry and wet ingredients together, let the batter sit for about 5 minutes to allow the coconut flour to absorb moisture. You'll notice the batter will thicken slightly during this time, which is perfectly normal.
    3. Check for moisture - Coconut flour varies by brand, so if your batter seems too dry, add an extra tablespoon of liquid like milk or applesauce to loosen it up. The batter should be thick but spreadable.
    4. Cool before cutting - Carefully lift the brownies out of the pan using the parchment paper and transfer them to a cooling rack. Allow the brownies to cool for at least 15 minutes before cutting to help them set and make it easier to cut into clean squares.

    Troubleshooting

    • Not fully set in the middle? If the center of your brownies isn't fully set, try baking for an extra 5 minutes. Coconut flour can sometimes bake unevenly, so a bit more time may be needed. Always do the toothpick test to ensure they're done.
    • Brownies too dense? Coconut flour doesn’t like to be overworked. Stir just until the ingredients are combined to avoid dense or tough brownies. It’s okay if the batter is a bit lumpy. Also, beating the eggs until they are light and fluffy will also add more air to the batter and help avoid tough brownies.
    The coconut flour brownies are arranged on parchment paper.

    Frequently Asked Questions

    How do I store coconut flour brownies?

    Store coconut flour brownies in an airtight container at room temperature for up to 5 days. These glass snap containers are perfect for leftovers. For longer storage, refrigerate them for up to a week or freeze for up to a month, placing parchment paper between the brownie squares.

    What do these coconut flour brownies taste like?

    If you're looking for a fudgy brownie recipe - this ain't it. The reason is the coconut flour makes these brownies a little more cake-like and less fudgy. They are also more richer because of the cacao powder. But nevertheless, it's super chocolatey and satisfies the sweet tooth and many people seem to agree!

    Can I substitute coconut flour with another type of flour?

    No, coconut flour behaves very differently from other flours. It absorbs a lot of moisture, so it’s important to follow the recipe exactly when using coconut flour. If you want to substitute it, you may need to adjust the liquid content and try using a different flour like almond flour, but the results may differ.

    Looking for more related recipes? Here are some ideas:
    • Layered strawberries and yogurt gelatin treat in a small cup with a spoon sticking out.
      Strawberry and Cream Gelatin Cups
    • 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
      Easy Coconut Flour Banana Muffins Recipe
    • peach cobbler with vanilla ice cream on white plate.
      Easy Peach Cobbler in Skillet
    • homemade marshmallows cut into bite-size pieces on a circular wooden cutting board.
      Easy Homemade Healthy Marshmallows (no corn syrup!)
    Did you make these coconut flour brownies? Please leave a ⭐⭐⭐⭐⭐ recipe rating in the recipe card below and leave a review in the comments. Thank you!💚

    Printable Recipe

    The coconut flour brownies are arranged on parchment paper.
    Print Recipe
    4.80 from 10 votes

    Coconut Flour Brownies

    Light and cake-like coconut flour brownies, honey-sweetened and entirely dairy-free! A rich chocolate treat made with just 5 simple ingredients.
    Prep Time10 minutes mins
    Cook Time30 minutes mins
    Course: Dessert
    Cuisine: American
    Keyword: coconut flour brownies, paleo coconut flour brownies
    Servings: 9 servings
    Calories: 226kcal
    Author: Anya @ Prepare & Nourish
    Cost: $8

    Ingredients

    • 4 eggs at room temperature
    • ½ cup honey or maple syrup
    • ½ cup coconut oil melted
    • ½ cup coconut flour
    • ½ cup raw cacao powder
    • 1 teaspoon baking soda
    • ¼ teaspoon sea salt
    • 1 teaspoon vanilla extract

    Instructions

    • Preheat oven to 350°F. Line a 9X9 pan with parchment paper and spray with coconut or avocado oil.
    • In a large bowl, beat 4 eggs, ½ cup honey or maple syrup, and 1 teaspoon vanilla extract on medium-high speed for 4 minutes or until light and airy. Add melted ½ cup coconut oil and mix for 30 more seconds.
    • In a small bowl, whisk together ½ cup coconut flour, ½ cup raw cacao powder, 1 teaspoon baking soda, and ¼ teaspoon sea salt together.
    • Fold the dry ingredients into the wet ingredients and stir with a large spatula until well combined. Set aside for a few minutes.
    • Pour the batter into the pan, top with nuts if desired, and bake for 30 minutes or until a toothpick comes out clean. Remove from oven and allow to cool for 15 minutes before cutting into it.

    Notes

    Storage: Store coconut flour brownies in an airtight container at room temperature for up to 5 days. For longer storage, refrigerate them for up to a week or freeze for up to a month, placing parchment paper between the brownie squares.
    Helpful Tips:
    1. Line & grease your pan - Lining your pan with parchment paper makes removal soooo much easier. I also like to spray it lightly with avocado oil spray.
    2. Let the batter sit - After mixing the dry and wet ingredients together, let the batter sit for about 5 minutes to allow the coconut flour to absorb moisture. You'll notice the batter will thicken slightly during this time, which is perfectly normal.
    3. Check for moisture - Coconut flour varies by brand, so if your batter seems too dry, add an extra tablespoon of liquid like milk or applesauce to loosen it up. The batter should be thick but spreadable.
    4. Cool before cutting - Carefully lift the brownies out of the pan using the parchment paper and transfer them to a cooling rack. Allow the brownies to cool for at least 15 minutes before cutting to help them set and make it easier to cut into clean squares.
    Troubleshooting Tips:
    • Not fully set in the middle? If the center of your brownies isn't fully set, try baking for an extra 5 minutes. Coconut flour can sometimes bake unevenly, so a bit more time may be needed. Always do the toothpick test to ensure they're done.
    • Brownies too dense? Coconut flour doesn’t like to be overworked. Stir just until the ingredients are combined to avoid dense or tough brownies. It’s okay if the batter is a bit lumpy. Also, beating the eggs until they are light and fluffy will also add more air to the batter and help avoid tough brownies.
     

    Nutrition

    Calories: 226kcal | Carbohydrates: 22g | Protein: 4g | Fat: 15g | Saturated Fat: 12g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Cholesterol: 73mg | Sodium: 230mg | Potassium: 110mg | Fiber: 4g | Sugar: 16g | Vitamin A: 106IU | Vitamin C: 0.1mg | Calcium: 18mg | Iron: 1mg

    Salmon Poke Bowl (Paleo, Whole30, Low Carb)

    Salmon poke in a white bowl on a bed of white rice with avocado, cilantro and green onions topped.

    This Salmon Poke Bowl is rich in diced salmon in creamy sriracha mayo on top of a bed of rice (or cauli-rice) and topped with avocado, jalapeno and green onions.

    Salmon poke in a creamy sauce with jalapenos, cilantro and green onions.

    I recently polled my Instagram followers if they would love a Poke recipe and not surprisingly the reply was an overwhelming YES!

    Turns out you all love poke as much as we do!

    What does Poke taste like?

    I always like to say that Poke is the equivalent of lazy sushi.

    I once spent an obscene amount of money and a whole day's worth making a myriad of sushi rolls for my family. Biggest mistake in my cooking life!  I'd rather go out (with a bottle of my own Coconut Aminos) and splurge on some chef made sushi than spend an entire day preparing all the ingredients, cooking, and rolling those sushi rolls.

    That's where Poke bowls come in.

    Poke is the ultimate solution to your sushi craving.

    It has all the umami flavors of sushi but without the hassle and exorbitant cost of this Japanese dish.

    Poke is Cheap Sushi

    In short, poke is much more cost-efficient than making your own sushi rolls. That's because you're using very limited variety of fish and toppings.

    I prefer to keep Poke simple and enjoy it over a bed of rice with a few simple toppings such as sliced avocado, scallions, and fresh jalapenos. Top with sesame seeds and dig in!

    Creamy salmon poke with sliced avocado, greens and topped with sesame seeds.

    Consuming Raw Fish Safely

    Because Poke is very similar to sushi, it, therefore, calls for raw fish. But there are some things you need to keep in mind when consuming raw fish.

    How do you consume raw fish safely?

    When buying raw fish for sushi or to consume raw, look for sushi-grade fish that has been flash-frozen, thereby reducing the ice crystals typically formed in regularly frozen fish.

    The problem with the term "sushi-grade" is that it doesn't really have a standard and the biggest potential hazard with consuming raw fish is the risk of parasites.  Farmed salmon, supposedly is not likely to have this issue but there are other problems with farmed salmon that is beyond the scope of this post.

    Your best option is to find a fish-monger that specializes in flash-freezing fish for sashimi or sushi specifically.

    Commercially frozen fish is frozen quickly at -4 degrees Celsius, much lower than typical home freezers. That means you're better off purchasing fish that has been commercially frozen rather than freezing fresh fish yourself.

    Home freezer is not cold enough for "sushi-grade" fish

    The reality is a standard home freezer is not cold enough nor quick enough to flash freeze fish to make it suitable for raw consumption.

    Having said all that, I usually purchase frozen Kirkland Wild Salmon from Costco that are individually wrapped and be sure to keep it in my deep freezer that is set to 0 degrees for 10 days before thawing it for consumption (raw or cooked!)

    Perhaps, I'm not following my own advice to go out of your way to source "sushi-grade" fish but this has worked for us for years without any ill effects so I trust this method.

    Please do what you feel is safe for your family and what you are most comfortable with. Our kids don't usually eat sashimi or poke so it's mostly my husband and myself. If you're still hesitant about eating raw fish, perhaps you'd consider smoked salmon poke bowl or my salmon sushi bake recipe (both of which do not use raw fish).

    Piece of salmon in creamy sriracha mayo poke sauce with chopsticks.

    Creamy Poke Sauce Recipe

    Now that we have the fish covered, let's move on to the sriracha mayo that makes up this Creamy Poke Sauce.

    This Salmon Poke is drenched in gloriously delicious sriracha mayonnaise sauce that is out of this world.

    I recognize that many poke bowls are very minimalistic in their sauces. Soy sauce, lemon juice, done and done. But you know that drizzle that tops beautiful sushi rolls. Yep - it's the sriracha mayo (among other flavors).

    This creamy poke sauce recipe has only 5 simple ingredients with bold flavors but not too overpowering.

    • Real Food Mayonnaise - I love Chosen Foods Traditional Mayo for storebought or make my own using this recipe.
    • Sriracha - I use Trader Joe's sriracha - I don't mind the small amounts of "natural flavor" and xantham gum since I'm using very little of it but if you're very Paleo and Whole30 strict, this is a great recipe!
    • Fish Sauce - I get a clean version from my local Asian store but anchovy paste (Crown Prince brand) works great in a pinch.
    • Rice Vinegar - this is allowed on Paleo and Whole30 but be sure to read the labels to avoid any colorings or sulfites.
    • Sesame Oil - this is a staple in Asian dishes and I love the Chosen Foods Spicy Sesame Oil. for an extra kick or use regular Sesame Oil.

    This amount of ingredients for the sauce makes a generous amount for the fish and also the drizzle over the entire bowl. The flavor is absolutely amazing for this Salmon Poke Bowl. It has the perfect amount of kick, umami, and tartness from the vinegar.

    Masago in Poke Bowls

    If you are thinking masago is missing from this list - you are correct!

    Masago, is in short, fish eggs, also known as roe, that come from small fish called capelin. The capelin fish exist in the Atlantic and Pacific oceans.

    Masago is bright orange in color and is often used to coat the outside of the sushi rolls. It adds wonderful taste and texture to poke bowls and I so wish I'd have that in the ingredient list.

    The problem was when it came time to purchase masago, I had an unusually difficult time to find some. I was finally successful in finding it - at a whopping $24 per pound for 2 pounds. The reality is no one really has the need for 2 pounds of masago in their freezer. So I skipped it entirely. And honestly, I can't really say I miss it.

    But if you can source a small amount (2 ounces vs 2 lbs?!) of masago, by all means, go ahead and purchase some. I would add about two teaspoons of masago to the creamy poke sauce and top the entire bowl with some additional roe for good measure.

    Great Standby Poke Meal

    The benefit of this super easy sushi imposter is that the entire dish can come together in 20 minutes. Starting with frozen fish and uncooked rice!

    If you forgot to defrost the fish, simply place the fillets (provided they are individually vacuum-sealed) in a bowl and cover with water. The fillets defrost amazingly well in under 10 minutes. Note: do not use this defrosting method for unsealed fillets. 

    You can make this Poke Bowl as satiating as you'd like. My husband enjoys this Poke over some sushi and topped with avocado slices, and other greens.

    Some additional toppings for Poke Bowl:

    • Thinly sliced kale
    • Cucumbers
    • Sweet onion
    • Radishes
    • Green onions
    • Pineapple
    • Edamame (organic in small amounts is fine!)
    • Corn (organic is fine)
    • Jalapeno
    • Cilantro
    • Basil
    • Mung Beans
    • Sprouts
    • Sesame Seeds
    • Shrimp

    Note: I don't bother with sushi rice and always have Lundberg Long Grain White Rice on hand. I use this pressure cooker recipe to have amazing rice cooked in no time in the Instant Pot. 

    Related: How to Cook Perfect Rice in Instant Pot (Instructions for Soaked and Regular Rice)

    Salmon poke in a white bowl on a bed of white rice with avocado, cilantro and green onions topped.

    Poke Meal that is Paleo, Whole 30 and Low Carb

    The best thing is that the Poke itself is naturally Paleo, Whole 30, and Low Carb provided that you use compliant mayonnaise. Simply use riced cauliflower instead of white rice and you're covered!

    How to Make Poke Bowl

    1. Cook rice.
    2. Combine cubed salmon and creamy poke sauce together.
    3. Assemble - spoon creamy poke salmon over a bed of rice. Top with avocado slices, green scallions, fresh jalapenos and generously sprinkle sesame seeds.

    Creamy poke sauce with mayo, sriracha, sesame oil and fish sauce.

    Creamy poke sauce poured over cubed salmon for poke.

    A collage of two bowls: one with plain cooked white rice and next to it a fully loaded poke bowl with rice, salmon, and toppings.

    Simple yet incredibly delicious!

    Printable Recipe

    Salmon poke in a white bowl on a bed of white rice with avocado, cilantro and green onions topped.
    Print Recipe
    5 from 2 votes

    Salmon Poke Bowl (Paleo, Whole 30, Low Carb)

    This Salmon Poke Bowl is rich in wild salmon in creamy sriracha mayo on top of a bed of rice (or cauli-rice) and topped with avocado and greens.
    Prep Time20 minutes mins
    Course: Main Course, Seafood
    Cuisine: Hawaiian
    Keyword: GAPS, low-carb, paleo, primal, whole30
    Servings: 2 servings
    Calories: 949kcal
    Author: Anya @ Prepare & Nourish
    Cost: 14.00

    Ingredients

    • ⅓ cup mayonnaise
    • 1-½ tablespoons sriracha
    • 1 tablespoon sesame oil
    • 2 teaspoons fish sauce or anchovy paste
    • 2 teaspoons rice vinegar
    • 1 pound wild salmon
    • 3 cups cooked white rice or 3 cups of riced cauliflower
    • toppings: avocado, jalapeno, green onions, sesame seeds

    Instructions

    • Cook white rice per instructions and set aside to cool. Alternatively, you may use riced cauliflower to keep this Paleo, Whole30 and Low Carb compliant.
    • In a small bowl, combine all ingredients for creamy poke sauce: mayonnaise, sriracha, fish sauce, sesame oil, and rice vinegar.
    • Dice salmon fillet into ¼ - ½" cubes. Toss salmon cubes with creamy poke sauce and combine well.
    • Spoon creamy poke over bowled rice.
    • Top with avocado, jalapeno, green onions, and sprinkle with sesame seeds.
    • Enjoy immediately.

    Notes

    Nutritional Facts based on cooked white rice and no toppings. Carb count will be significanly lower if using riced cauliflower.
    | Nutrition Information Disclaimer | 

    Nutrition

    Calories: 949kcal | Carbohydrates: 67g | Protein: 52g | Fat: 50g | Saturated Fat: 8g | Cholesterol: 140mg | Sodium: 896mg | Potassium: 1194mg | Fiber: 1g | Sugar: 1g | Vitamin A: 91IU | Vitamin C: 2mg | Calcium: 51mg | Iron: 2mg

    If you liked the recipe above, please consider rating the recipe and leaving a comment below. Also, be sure to follow me on Facebook, Instagram, and Pinterest.

    Other Bowl Recipes You Might Like:

    Oven-Baked Mahi Mahi Sprouted Grains Bowl 
    Paleo Vietnamese Shaking Beef Bowl (Paleo, Whole30)

    >>>Pin This<<<

    The Best Salmon Poke Bowl

    Instant Pot Loaded Mashed Potatoes

    Mashed potatoes in a bowl with bacon bits and scallions.

    These Instant Pot Loaded Mashed Potatoes are so creamy and delicious, rich with butter, cheddar cheese and topped with bacon and scallions. 

    Mashed potatoes in a bowl with bacon bits and scallions.

    Mashed potatoes are the ultimate comfort food for my family. Nothing beats a hefty serving of luscious mashed potatoes.

    This version takes mashed potatoes to another level. Cheesy, buttery, and generously topped with bacon and scallions, you'll be coming back for seconds. 

    This creamy and rich side dish would be perfect for a game night (because cheese and bacon!) as well as a fancy version for Thanksgiving potatoes. Either way, you can be sure that everyone will be raving about these delicious mashed potatoes.

    Made in the Instant Pot, they come together in no time ready to be enjoyed by all.

    The Big Book of Instant Pot Recipes

    The Big Book of Instant Pot Recipes

    This Instant Pot Mashed Potatoes recipe is courtesy of The Big Book of Instant Pot Recipes cookbook that can be found on Amazon and many retail bookstores nationwide.

    My dear friend, Emily from Recipes to Nourish has recently released her fourth (that crazy girl!!!) cookbook and it is wildly amazing. It's called The Big Book of Instant Pot Recipes and she has been working in collaboration with 3 other real food bloggers, Amy Rains of Wholesomelicious, Kristy Bernardo of The Wicked Noodle, and Stefanie Bundalo of Sarcastic Cooking. 

    Between these four bestselling authors and popular bloggers, they were able to create 240 must-try recipes for your pressure cooker!

    If there is one cookbook on Instant Pot, let this be it. It is packed with so many incredible recipes that the entire family will enjoy. Most have ingredients that are readily available in all grocery stores (no obscure items!) and so many comfort foods such as Cajun Chicken Bowls, Stuffed Pepper Soup and Sweet Honey Corn Bread. 

    What I love the most about this cookbook is that all of the 240 recipes are real food and many of them are gluten-free. There are also plenty dairy-free and grain-free options and labeled as such for your convenience. There are also suggestions for making a recipe to suit your dietary requirements.

    Overall, this cookbook is a great option for those seeking to eat healthier with a diet rich in vegetables and nourishing foods. And I love that all recipes are conveniently made in the pressure cooker. 

    Mashed potatoes loaded with bacon and scallions and lots of cheese.

    Instant Pot Loaded Mashed Potatoes

    Now, back to the recipe. This glorious Loaded Mashed Potatoes recipe with crispy bacon and zesty scallions.

    I don't know about you, but I appreciate the ease of keeping cooked bacon in my refrigerator that has already been chopped up for future recipes.

    I cook bacon in large batches in the oven, then chop it up and keep it in mason jars on my refrigerator door. It's a great topping for egg omelets, salads and of course these Loaded Mashed Potatoes.

    If you don't have these homemade bacon bits, just cook 6-8 slices of bacon using your favorite method, allow to cool, then chop away. Set aside while preparing everything else.

    How to Make Mashed Potatoes in Instant Pot

    These pressure cooker mashed potatoes are so easy to make and make an amazingly delicious side dish. A good mashed potato recipe always starts with the best potatoes. In this recipe, we will be using russet potatoes.

    Peeled and cut russet potatoes in Instant Pot liner.

    Peel and cut them into 2" pieces and transfer them onto a steamer basket (I have a collapsable one like this and LOVE it) in the Instant Pot liner. Be sure to add 1 cup of water before setting the Instant Pot otherwise it will not come to pressure.

    Set the potatoes on Manual for 10 minutes, followed by Quick Pressure Release. 

    Mashed potatoes with butter, sour cream, salt and milk.

    Remove potatoes from the steamer basket and either transfer them to a large bowl or back in the liner after discarding the water.

    Add butter, sour cream, milk or cream, and salt and mash until there are no more lumps remaining. Do not overmix otherwise it will become too gummy.

    Mashed potatoes with cheese.

    Add the cheeses and watch it stretch as you fold them in with a spoon. 

    Add half of the bacon if desired (I left it just for the topping) and stir again. Set back in the Instant Pot to keep warm. A lid such as this one is helpful to keep the heat inside. 

    Top with bacon bits and scallions and serve immediately.

    Loaded Mashed potatoes on a fork with bacon and scallions.

    Best Pressure Cooker Mashed Potatoes Supplies

    6 quart Instant Pot Pressure Cooker - I find that the 6 quart size is plenty big for all my cooking needs, however, I do own 2 pressure cookers. If you need a larger size, this 8 quart Instant Pot is great!

    Instant Pot Liner - I have an extra one so I can literally swap them out without transferring the food.

    Steamer Basket - I love this collapsable one that is stored so compactly in one of my kitchen drawers. 

    Tempered Glass Lid - I have two of these and use them frequently. You could use whatever lid will fit your Instant Pot but I didn't have anything close to that size and I love the uniformity. 

    Potato Masher - Be careful not to overmix the potatoes - so toss the mixer aside and use this stainless steel potato masher and mash just enough for a smooth (but not gummy!) consistency.

    Instant Pot Loaded Mashed Potatoes Recipe

    Printable Recipe

    Mashed potatoes in a bowl with bacon bits and scallions.
    Print Recipe
    5 from 1 vote

    Instant Pot Loaded Mashed Potatoes

    These Instant Pot Loaded Mashed Potatoes are so creamy and delicious, rich with butter, cheddar cheese and topped with bacon and scallions. 

    Prep Time5 minutes mins
    Cook Time10 minutes mins
    Pressure Time20 minutes mins
    Total Time40 minutes mins
    Course: Side Dish
    Cuisine: American
    Keyword: 5 ingredients, instant pot, kid friendly,, pressure cooker,, primal, quick & easy,
    Servings: 6
    Calories: 513kcal
    Author: Anya @ Prepare & Nourish
    Cost: $6.50

    Ingredients

    • 1 cup water
    • 5 russet potatoes, medium peeled & cut into 2" cubes
    • 4 tablespoons butter
    • 1 cup sour cream
    • ½ cup milk or heavy cream
    • 1 teaspoon sea salt
    • 1 cup shredded cheddar cheese
    • ¾ cup shredded Italian cheese blend
    • 6 ounces bacon, cooked
    • 1 scallion, sliced

    Instructions

    • Pour the water into the Instant Pot and insert steamer basket. Layer the potatoes into the steamer basket.
    • Secure the lid with steam vent in the sealed position. Press "manual" and set on high pressure for 10 minutes.
    • Once the timer sounds, press "keep warm/cancel." Using an oven mitt, do a quick release. When the steam venting stops and the safety dial drops, carefully open the lid.
    • Remove the potatoes from steamer basket. Discard water, then return potatoes back to the pot. Alternatively, transfer the potatoes to a large bowl.
    • Add the butter, allowing it to melt over the potatoes.
    • Add sour cream, milk or heavy cream, and salt and using a potato masher, combine everything together being careful not to overmix. Mash just enough until there are no more lumps.
    • Gently fold in the cheese and 4 ounces of the crumbled bacon until all of the cheese has melted into the hot potatoes and everything is incorporated.
    • Garnish with remaining bacon and scallions. Serve immediately.

    Notes

    Note: Recipe reprinted with permission from The Big Book of Instant Pot Recipes by Kristy Bernardo, Emily Sunwell-Vidaurri, Amy Rains and Stefanie Bundalo, Page Street Publishing Co. 2019. Photo credit: Prepare & Nourish.
    | Nutritional Information Disclaimer |

    Nutrition

    Calories: 513kcal | Carbohydrates: 35g | Protein: 17g | Fat: 34g | Saturated Fat: 18g | Cholesterol: 83mg | Sodium: 896mg | Potassium: 905mg | Fiber: 2g | Sugar: 3g | Vitamin A: 753IU | Vitamin C: 11mg | Calcium: 285mg | Iron: 2mg

    If you liked the recipe above, please consider rating the recipe and leaving a comment below. Also, be sure to follow me on Facebook, Instagram, and Pinterest.

    Make these Mashed Potatoes to go with:

    Instant Pot Ribs (Paleo, Keto, Whole30)
    Buffalo Chicken Wings with Blue Cheese Dip (Primal, GAPS, Low Carb)
    Instant Pot Citrus-Herb Basque Chicken (Paleo, GAPS, Whole30)

    >>> Pin This<<<

    Loaded Mashed Potatoes in the Instant Pot

     

    Easy Vanilla Bean Extract

    How to Make Vanilla Bean extract - in two bottles

    Vanilla bean extract is often used for baking. Find out how to make your own batch with just two ingredients! This super easy recipe is all you'll need for all your baking needs.

    Vanilla bean extract on a spoon with a bottle next to it.

    Baking season will soon be upon us and with that comes many baking sessions.

    Making your own vanilla extract isn't difficult and it doesn't require a lot of ingredients or time, but it does take some planning ahead.  The months of August and September is the perfect time to make a batch of vanilla extract for the fall and winter baking season.

    How to Make Vanilla Bean Extract

    As with any extract, the purpose of the alcohol is to 'extract' or 'pull away' fragrant compounds from the vanilla beans. The result is a rich and pure, sweet-smelling homemade vanilla extract.

    This process can take anywhere from one month to 6 months.  But the actual hands-on time making vanilla extract is actually quite simple.

    Be sure you're using good quality vanilla beans and drown it with good quality (gluten-free!) alcohol and set aside in a dark place for a few months.

    That's it. That's the entire recipe.

    Gluten free vodka poured over vanilla beans.

    Is removing beans necessary after making vanilla extract?

    I don't remove the beans when it's ready to be used.

    In fact, I will often scrape off the vanilla seeds from a used vanilla bean to add to my homemade 3-Ingredient Paleo Vanilla Ice Cream. 

    To get more use out of the vanill beans, I add more vodka to that jar or bottle and set it aside for a few more months.

    That way, I can typically get more mileage out of a package of vanilla beans.  However, if you prefer the extremely rich, dark vanilla extract, then I wouldn't advice double-dipping like that but I personally haven't noticed a difference in the quality of the vanilla extract.  You can re-purpose the used vanilla beans in other recipes.

    True Madagascar vanilla beans and gluten free vodka.

    How to find the Best Quality Vanilla Bean

    Vanilla bean quality is determined by moisture content.

    Gourmet (Grade A) vanilla beans are extremely moist, so much so that the beans will leave oily residue on your fingers after touching.

    Vanilla beans with high moisture content are soft to the touch and flexible when bent.  All vanilla beans should be vacuum sealed to prevent exposure to air.  This is essential to a high-quality vanilla bean.

    Prices for vanilla extract have increased significantly in recent years. That's because vanilla beans have gone up in price.

    Madagascar Vanilla Bean is top quality and priced reasonably, considering prices overall.  It is a splurge nonetheless, so keep that in mind when opting to make your own.

    How to Make Vanilla Bean extract - in two bottles

    Above is a picture of two batches of vanilla extract.  On the left is the new, fresh bottle of vanilla extract and the right contains a bottle of previously made vanilla extract, after 3 months of infusion.  Though it may not be as dark as you would find on the store shelves, it is just as potent.  But if you so desire, you can up the vanilla beans and use more for a richer, darker hue.

    What alcohol to use to make Vanilla Extract

    The most popular spirit used to make vanilla extract is vodka.

    Unfortunately, it is now often made with plants derived from genetically modified organisms.

    Because of this, I prefer organic vodka by Phillips Distillery, made from organic corn and distilled and bottled using organic standards.

    My local Costco used to carry 1.75L bottles of organic vodka but have since stopped. However, they are readily available at specialty stores like BevMo. Absolut Vodka and SKYY are also great options as they strive to use non-GMO ingredients in their products.

    Vodka is poured over vanilla beans to make vanilla bean extract.

    Vanilla Bean Extract Recipe

    To impart those vanilla flavors into the alcohol medium faster, I always split the vanilla beans.  This step is optional and if you're short on time, you can just toss the beans and vodka together and you're good to go.

    But I do find that this way the vanilla pods are more exposed and are quicker to infuse the vodka.

    Vanilla bean with a knife slicing down the middle

    Transfer the split beans to a 16-ounce jar or glass bottle.

    Pour vodka over the vanilla beans making sure they are all covered.

    Cover tightly, give it a shake and let sit in a dark area for at least a month.  The longer, the more flavor the vanilla beans have imparted. Use it just like you would your store-bought vanilla extract.

    Vanilla beans in tall bottle with vodka poured over.

    Use it just like you would your store-bought vanilla extract.

    Vanilla bean extract in a pretty bottle as gift with label

    Vanilla Bean Extract as Gifts

    This vanilla bean extract makes a great gift if poured in a pretty bottle with a dainty label. These corked bottles would make an awesome vessel to this homemade concoction. Use a regular chalkboard sticker label such as THIS one or use something  like THIS craft label.

    Printable Recipe

    Vanilla bean extract on a spoon with a bottle next to it.
    Print Recipe
    5 from 1 vote

    Vanilla Bean Extract

    Make this easy batch of Vanilla Bean Extract with just two ingredients! This super easy recipe is all you'll need for all your baking needs.
    Prep Time5 minutes mins
    Infusion Time81 days d
    Course: Dessert
    Cuisine: American
    Keyword: #howto, GAPS, Kitchen Hack, low-carb, paleo, primal, Whole 30
    Servings: 16 ounces
    Calories: 65kcal
    Author: Anya @ Prepare & Nourish
    Cost: 25.00

    Ingredients

    • 10 Madagascar Vanilla Beans
    • 14 ounces gluten-free nonGMO vodka

    Instructions

    • Score vanilla beans down the center to expose vanilla seeds.
    • Transfer vanilla beans to a glass 16-ounce jar or bottle.
    • Pour vodka over vanilla beans, making sure to cover up all beans.
    • Place bottle or jar to a dark spot in kitchen and regularly give the bottle a shake to stir things up.
    • Vanilla bean extract will be ready in 3-4 months. Store in dark, cool place.

    Notes

    | Nutrition Information Disclaimer |

    Nutrition

    Calories: 65kcal | Carbohydrates: 1g | Fat: 1g | Sodium: 1mg

    If you liked the recipe above, please consider rating the recipe and leaving a comment below. Also, be sure to follow me on Facebook, Instagram, and Pinterest.

    How to Use Vanilla Bean Extract

    Paleo Vanilla Ice Cream
    Paleo Baked Apples with Pecan Crumble
    Paleo Coconut Flour Banan Bread Muffins

    >>> Pin This <<<

    Easy vanilla bean extract in a two bottles at different stages of infusion.

    This post was originally published on August 21, 2015 and has been updated since. 

    Loaded Sheet Pan Nachos Without Beans

    Sheet pan nachos with ground pork and vegetables on a tray.

    These 30-minute Sheet Pan Nachos with ground beef and no beans are a quick, customizable recipe perfect for a crowd-pleasing appetizer or easy weeknight dinners. The taco meat is the best part (it's soooo good!), but then top it with all your favorite nacho fixings, and the whole thing comes together in minutes for a satisfying meal that's family friendly and drool worthy.

    Nachos with ground pork and vegetables on a tray.
    [feast_advanced_jump_to]

    Recipe Overview

    • Prep and Cook Time: 10 minutes to prep and 15-20 minutes to cook
    • Cooking Method: Stove-top and Oven-baked
    • Dietary Info: Primal, Gluten-free and grain-free options (depending on chips)
    • Tools Needed: sheet pan
    • 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 these Easy Sheet Pan Nachos

    Would you believe me if I said that these sheet pan nachos are my go-to when dinner isn't planned? They're so customizable, and I love how quickly they come together—perfect for those days when I need something fast!

    I skip the beans for a lighter version, but you can stretch the meat with extra veggies or ingredients. Add all your favorite toppings—creamy guacamole, spicy jalapeños, or extra cheese—and you’ve got a crowd-pleasing, family-friendly meal ready in no time!

    image of Prepare and Nourish owner

    Ingredients for Sheet Pan Nachos Recipe

    Nachos, mixed vegetables, avocado, cheese in a bowl; ground meat, tomato paste, and seasonings in separate bowls.
    • Taco meat: You can make this recipe using leftover ground beef taco meat from earlier in the week. But if you're making this from scratch, you'll need ground beef (or ground turkey/chicken), taco seasoning, salt, and a little bit of salsa or fire roasted crushed tomatoes.
    • Tortilla chips: Use tortilla chips that will withstand all the hearty toppings. I like Late July's chips made with ancient grains like millet, amaranth, and quinoa. But Siete is also a great brand. You can also make homemade baked tortilla chips out of sprouted corn tortillas.
    • Cheese: Go with grated hard cheese like Mexican blend or Monterrey Jack cheese. My personal favorite is raw medium cheddar for its beneficial enzymes. And because we're only baking the nachos for 5 minutes, the cheese should still retain its' health benefits.
    • Toppings: I usually just go with the favorites like finely chopped lettuce, diced red onion, tomatoes, cilantro, avocado, and dollops of homemade sour cream.
    graphic of fork and spoon connected in a plant.

    Make it Ancestral

    I skip the beans in my sheet pan nachos since they’re already loaded with toppings. Instead, I focus on making the meat more nutrient-dense. Ground meats are a great way to sneak in a bit of ground organ meats like liver for an extra boost. Force of Nature makes this step easy by creating "ancestral blend" of grinds that already includes beef heart and liver from regeneratively pastured beef. Check out how to make homemade ancestral beef blend for a fraction of the cost!

    Picking up nachos with ground pork and mixed vegetables on a tray.

    How to Make Sheet Pan Nachos

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

    Raw ground pork in a pan.

    Step 1. Brown

    Heat a large skillet over medium-high heat. Add ground beef and break it up as it cooks.

    Ground pork in a pan.

    Step 2. Season

    Add taco seasoning, tomato salsa (or crushed tomatoes), and salt. Stir to combine and gently simmer until slightly thickened.

    Nachos with ground pork and cheese on a tray.

    Step 3. Bake

    Spread the tortilla chips evenly on a large baking sheet. Sprinkle with 2 cups of cheese, then spoon the taco meat over the top. Add the remaining cheese and bake until the cheese is melted and the chips are warm and crisp.

    Nachos with ground pork and vegetables on a tray.

    Step 4. Load

    Top the nachos with lettuce, diced tomatoes, onions, and avocado. Finish with dollops of sour cream and a spoonful of salsa, if desired.

    Helpful Tips

    1. Layer strategically - I like to start with the cheese as it helps prevent the chips from getting soggy from the meat. Then spoon the meat, followed by all the toppings.
    2. Shred your own cheese - Pre-shredded cheese has anti-caking agents that can prevent it from melting smoothly.
    3. Broil for extra crisp - Broil the nachos for 1–2 minutes until the cheese is bubbly and slightly golden. The chips' edges will crisp up, adding extra flavor.
    4. Make single-servings - Instead of a large sheet pan, divide nachos onto extra-small stainless steel baking sheets for individual servings and let everyone pile on their own toppings.

    Troubleshooting

    • Soggy chips? Too much moisture from toppings can make the chips soggy. To prevent this, layer cheese directly on the chips before adding meat, and drain any excess liquid from toppings like tomatoes or salsa.
    • Nachos sticking to the pan? If cheesy chips stick to the baking sheet, use parchment paper to prevent this and make cleanup easier.
    💭Make Ahead Suggestion!
    These nachos are so great to have in your back pocket for busy Saturday mornings of doing yard chores or especially great after running around kids' sports practice.

    While this meal isn't ideal for leftovers, you can cut your time in the kitchen by knocking these things out:

    • make taco meat up to 4 days prior to assembling nachos
    • make tortilla chips up to 6 days if necessary
    • shred cheese and make raw sour cream
    • dice everything and store in airtight container in the refrigerator: onions, tomatoes, lettuce, (except skip the avocado - that is best fresh to avoid oxidation)
    Nachos with ground pork and vegetables on a tray.

    Serving Suggestions

    We love serving loaded sheet pan nachos as a complete meal (it's pretty balanced, after all, right?!). Just grab a large, wide spatula and scoop from the bottom of the nachos and hold the top with your hand (to keep those toppings from spilling over).

    Serve them with these tasty sheet pan nacho toppings:

    • Chunky Guacamole
    • Blender Salsa
    • Fermented Jalapenos
    • Pico de Gallo
    • Homemade Sour Cream
    • Roasted Jalapeno Peppers
    Make it a meal! Serve the sheet pan nachos with these ideas:
    • hibiscus tea in glasses with raspberries and lemon wedges.
      How to Make Hibiscus Tea Recipe
      Cook Time9 Minutes
    • Instant Pot Crispy Carnitas (Paleo, Whole 30, GAPS, Low Carb) -Crispy Pork Carnitas (made in the pressure cooker) makes an easy weeknight meal or healthy party food. It's generously seasoned and broiled to crispy perfection. #whole30 #paleofood
      Instant Pot Crispy Carnitas (Paleo, Whole30, GAPS, Low Carb)
      Cook Time55 Minutes
    • Perfect Rice in the Instant Pot -Easily prepare perfect rice for maximum absorption and nutrition in your electric pressure cooker. Instructions for both soaked rice and regular rice.
      How to Cook Perfect Rice in Instant Pot (instructions for soaked Rice and Regular)
      Cook Time15 Minutes
    • Layered strawberries and yogurt gelatin treat in a small cup with a spoon sticking out.
      Strawberry and Cream Gelatin Cups
      Cook Time40 Minutes
    Nachos with ground pork and vegetables on a tray.

    Frequently Asked Questions

    How do I store and reheat sheet pan nachos?

    Sheet pan nachos are best when fresh, as the chips can get soggy when stored and reheated. For the ultimate crispiness and flavor, it's best to enjoy them right after they're made! If you're making them for a group or want to prep in advance, you could always prepare the taco meat, toppings, and chips separately and assemble right before serving to ensure the nachos stay crisp.

    How can I keep the toppings from sliding of the nachos?

    Short answer is you can't. These are loaded nachos, after all. But if your toppings are sliding off, try using a bit of melted cheese as a "glue" to help keep the taco meat in place. The fresh toppings will likely be sliding off and that's just the nature of the dish.

    Why did my nachos end up unevenly heated?

    Make sure the chips, taco meat, and cheese are spread evenly on the baking sheet before adding toppings. You may want to rotate the baking sheet halfway through baking for a more consistent temperature.

    Looking for more sheet pan recipes? Here are some ideas:
    • a square of baked quesadilla on a white plate with parsley flakes on top.
      Sheet-Pan Breakfast Quesadilla Recipe
    • Sausage and peppers on a baking sheet, with two white plates and utensils on the side.
      Oven-Baked Sausage and Peppers
    • Sheet Pan Garlic Butter Salmon, Asparagus & Potatoes Sheet Pan - A complete meal on one pan - full of flavor and easy to put together. Can be customizable to fit your dietary needs for Whole30, Paleo, or Low Carb. #sheetpan #onepan #salmon
      Sheet Pan Garlic Butter Salmon, Asparagus and Potatoes
    • golden brown balsamic chicken roasted on sheet pan with asparagus, tomatoes, and onions.
      Easy One Pan Balsamic Chicken and Asparagus
    Did you make this sheet pan nachos recipe? Please leave a ⭐⭐⭐⭐⭐ recipe rating in the recipe card below and leave a review in the comments. Thank you!💚

    Printable Recipe

    Sheet pan nachos with ground pork and vegetables on a tray.
    Print Recipe
    5 from 2 votes

    Sheet Pan Nachos

    Quick and flavorful Sheet Pan Nachos are perfect for any occasion! This easy recipe is customizable, making it ideal for appetizers or a fun weeknight dinner.
    Prep Time10 minutes mins
    Cook Time15 minutes mins
    Baking5 minutes mins
    Total Time30 minutes mins
    Course: Main Course
    Cuisine: Mexican
    Keyword: easy sheet pan nachos, sheet pan nachos, sheet pan nachos recipe
    Servings: 6 servings
    Calories: 749kcal
    Author: Anya @ Prepare & Nourish

    Ingredients

    Ground Beef Taco Meat

    • 1 pound ground beef
    • 1 cup tomato salsa or fire roasted crushed tomatoes
    • 2 tablespoons taco seasoning
    • 1 teaspoon sea salt

    Sheet Pan Nachos

    • 10 ounces tortilla chips
    • 3 cups raw cheddar or another semi-hard cheese
    • ½ cup sour cream
    • 1 cup lettuce thinly cut
    • ½ cup red onion diced
    • 1 cup tomatoes diced
    • 1 cup avocado diced

    Instructions

    To Make Ground Beef Taco Meat

    • Heat a large skillet over medium-high heat. Add ground beef and break it up as it cooks.
      1 pound ground beef
    • Add taco seasoning, tomato salsa (or crushed tomatoes), and salt. Stir to combine and gently simmer until slightly thickened.
      1 cup tomato salsa or fire roasted crushed tomatoes, 2 tablespoons taco seasoning, 1 teaspoon sea salt

    Sheet Pan Nachos

    • Preheat oven to 425°F. Spread the tortilla chips evenly on a large baking sheet. Sprinkle with 2 cups of cheese, then spoon the taco meat over the top. Add the remaining cheese and bake until the cheese is melted and the chips are warm and crisp.
      10 ounces tortilla chips, 3 cups raw cheddar
    • Remove from oven. Top the nachos with lettuce, diced tomatoes, onions, and avocado. Finish with dollops of sour cream and a spoonful of salsa, if desired.
      ½ cup sour cream, 1 cup lettuce, ½ cup red onion, 1 cup tomatoes, 1 cup avocado

    Video

    Notes

    To serve: Use a large, wide spatula and scoop from the bottom of the nachos and hold the top with your hand to keep the toppings from spilling over. 
    Storage: These sheet pan nachos are best enjoyed fresh and do not stand well to leftovers. 
    Helpful Tips: 
    1. Layer strategically - I like to start with the cheese as it helps prevent the chips from getting soggy from the meat. Then spoon the meat, followed by all the toppings.
    2. Shred your own cheese - Pre-shredded cheese has anti-caking agents that can prevent it from melting smoothly.
    3. Broil for extra crisp - Broil the nachos for 1–2 minutes until the cheese is bubbly and slightly golden. The chips' edges will crisp up, adding extra flavor.
    4. Make single-servings - Instead of a large sheet pan, divide nachos onto extra-small stainless steel baking sheets for individual servings and let everyone pile on their own toppings.

    Nutrition

    Calories: 749kcal | Carbohydrates: 42g | Protein: 32g | Fat: 52g | Saturated Fat: 20g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 17g | Trans Fat: 1g | Cholesterol: 121mg | Sodium: 1325mg | Potassium: 686mg | Fiber: 6g | Sugar: 5g | Vitamin A: 1277IU | Vitamin C: 9mg | Calcium: 506mg | Iron: 3mg

    Easy Ground Beef Taco Meat Recipe

    ground beef for tacos in a cast iron skillet with a wooden spoon.

    Learn how to make taco meat that is juicy and flavorful and comes together in 30 minutes. This easy, no-fuss recipe starts with cooking ground beef on the stove, then flavored with taco seasoning and tomato sauce for the most mouthwatering taco meat. Plus, you can batch-cook this ground beef taco meat recipe at the beginning of the week to make all sorts of delicious meals throughout the week.

    taco meat in a cast iron skillet with a wooden spoon.

    I know the struggle of figuring out what to make for dinner when time is tight and hunger is looming.

    But worry not, my friends. This ground beef taco meat recipe is the perfect solution and it will become your go-to protein on repeat.

    The juicy and flavorful taco meat comes together quickly, making it ideal for busy weeknights when you need a quick and delicious meal.

    Looking for more Taco Tuesday ideas? 
    Check out beef tongue tacos, Cajun fish tacos, and white chicken chili.  
    [feast_advanced_jump_to]

    Recipe Overview

    • Prep and Cook Time: 5 minutes to prep and 25 minutes to cook
    • Cooking Method: Stove-top
    • Dietary Info: GAPS, Low-Carb, Keto, Paleo, Whole30, Ancestral diet
    • Tools Needed: Large skillet like stainless steel or 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 Taco Meat Recipe

    • Easy weeknight dinner - Homemade taco meat calls for 3 simple ingredients and takes only 20-25 minutes to prepare, and most of it is hands-off anyway, freeing you to prep the toppings.
    • Fits any budget: All you need is a pound of meat, but from there, the spectrum on quality and price point varies. You can start with the cheapest lean meat from your grocery store or go with an ancestral blend of regeneratively grown grass-fed beef from a local rancher. Do what works best for your family.
    • Suitable for dietary needs - As long as you use homemade taco seasoning or a sugar-free variety from the grocery store, this taco meat recipe fits most healing diet protocols.
    • Versatile serving options - There are so many ways to serve this taco meat: taco salad, ground beef tacos, or loaded sheet pan nachos, giving you endless possibilities to satisfy your cravings.
    • Meal prep friendly - Scale the recipe to make a double batch as an easy protein to add to tortillas or salads throughout the week.

    Ingredients

    Learn how to make ground beef for tacos, nachos, or burritos with 3 basic ingredients. This easy recipe takes only 30 minutes. See the recipe card for exact quantities.

    taco seasoning on a white plate.
    • Ground beef: This forms the base of the taco filling. You'll need a pound of ground beef with moderate fat content, typically labeled as 80/20 or 85/15 for best flavor and texture. Recently, I started using Waguy ground beef and let me tell you - I didn't know I could love ground beef taco meat so much.
    • Tomato sauce: Adds a tangy and slightly sweet element to the taco meat and enhances its overall taste and consistency. It also helps the spices adhere to the meat and adds that red hue associated with good taco meat.
    • Broth: You want to add a little liquid to thin out the taco meat mixture and make it more saucy. My favorite here is beef broth but chicken feet broth or meat stock will work. In a pinch, you can always use water if you don't have broth on hand but I think using broth not only adds rich flavor but also extra nutrition.
    • Taco seasoning: A mouthwatering blend of spices, including chili powder, minced garlic, ground cumin, minced onion, oregano, and red pepper flakes, adds the perfect balance of heat and zest to the meat. If you love Mexican food as much as we do, make a double batch of taco seasoning to always have on hand.

    Substitutions and Variations

    • Meat - Swap the beef with another ground meat such as ground turkey, ground chicken, or even ground pork. If you use lean ground beef, turkey, or chicken, I recommend adding healthy fat like tallow or butter to the taco meat for flavor and rich texture.
    • Tomatoes - if you don't have tomato sauce, use tomato paste and thin it out slightly with a liquid like beef broth, chicken broth, meat stock, or water. You can also use tomato juice to give it acidity and moisture.
    • Seasoning - If you don't have any taco seasoning on hand and you're short on time, do this: add 2 teaspoons of chili powder, followed by 1 teaspoon ground cumin, garlic powder, oregano, and onion powder.
    • Use minced garlic and onion - When re-hydrated from the tomato sauce and ground beef, these small flakes of alliums create amazing flavor and texture. I would not suggest subbing them with powdered garlic and onions.
    💭Tips to Make it Nutrient-Dense
    Add ground organ meats. Increase the nutrient profile of this taco meat by using ancestral blend grinds, which include grass-fed beef and organ meats like liver and heart.
    
    Organ meats like beef liver, kidneys, and heart are a great source of bio-available vitamins and minerals that can't be readily found in plant foods. Including them regularly is essential to supporting health. And adding small amounts of organ meats to grinds is an easy way to boost nutrition. Force of Nature makes this part easy with their pre-packaged ancestral blends that already include organ meats.
    taco meat in a cast iron skillet with a wooden spoon.

    How to Make Ground Beef Taco Meat

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

    ground beef in a cast iron skillet not cooked yet.

    Step 1. Heat

    Heat a large skillet over medium-high heat. Add ground beef to the skillet, breaking up the meat and stirring occasionally.

    cooking ground beef in a cast iron skillet with a wooden spatula on the side.

    Step 2. Brown

    Break up the meat with a large paddle spatula and brown the meat. You'll notice it will start to release liquid/fat almost immediately.

    ground beef releasing liquid and fat and a wooden spatula.

    Step 3. Cook

    Continue to cook the meat on medium-high heat for most of the juices to evaporate.

    ground beef in a skillet with taco seasoning and tomato sauce added to it.

    Step 4. Season

    Add taco seasoning, sea salt, tomato sauce, and broth and cook for a few minutes or until the ground beef taco meat has thickened.

    Helpful Tips

    1. Start with a hot pan - Heat your cast iron skillet or stainless steel pan for a few minutes first before adding the meat. This will help it cook and brown properly.
    2. Use room-temperature beef - Pull the meat from the fridge and let it come to room temperature for 30 minutes.
    3. Brown properly - Don't disturb the meat as it cooks and browns, only occasionally when necessary. Stir and give time to brown again.
    4. Season last - Salt pulls moisture and creates steam and will produce rubbery, dry taco meat. Instead, wait until the ground beef has been browned to add seasonings and tomato sauce.

    Troubleshooting

    • Too dry? That's likely from overcooking the meat. If using lean ground meat like turkey, add a tablespoon or two of butter and a little more tomato sauce to bring some moisture back.
    • Not browning? The best taco meat is with browned bits. Make sure you let it brown over medium-high heat to create that Maillard reaction. Cook it undisturbed to give enough time for the meat to be exposed to heat.
    • Too runny? If the taco meat is a little too runny after adding the seasonings, keep the skillet uncovered over medium heat to allow the moisture to evaporate and the fat to be reabsorbed back into the meat.
    💭Meal Prep Suggestion: Make taco seasoning ahead of time and store it in the spice cabinet until ready to use. You can also make a big batch of the taco meat and have enough to last you all week for tacos, nachos, burritos, salads, and more. 
    sheet pan nachos with hand pulling a chip.

    Serving Suggestions

    Main dish: Our most favorite way to serve this taco meat is in sheet pan nachos recipe, along with all the favorite toppings. But you can also tuck the taco meat into sourdough tortillas or glute-free Siete tortillas. Or add on top of chopped romaine lettuce to make a quick taco salad. 
    
    Side dish: Taco meat is traditionally served with other Tex-Mex foods like refried beans, black beans, and white rice. 
    
    Toppings: Top your salad, tacos, or nachos with chunky guacamole, roasted jalapeno peppers, sour cream, raw cheddar, and blender salsa.
    
    Fermented Condiments: Adding a serving of ferments keeps the gut happy. Consider topping with fermented peppers and pico de gallo that can be turned into probiotic-rich  fermented salsa. 

    Storage and Reheating Instructions

    To store: Store leftover taco meat in an airtight container in the fridge for up to 6 days. If you anticipate not consuming the leftovers within that time, it's best to freeze it to extend shelf life.

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

    To freeze: Transfer completely cooled ground beef taco meat to a freezer bag and remove excess air to avoid freezer burn. Freeze for up to 3 months. Thaw overnight in the refrigerator.

    To reheat: To reheat taco meat while preserving its flavor and texture, transfer the refrigerated meat to a small saucepan with a lid. Add a few tablespoons of water or broth. Cover and heat on low-medium. Stir and break up the meat until warmed through, then remove from heat promptly.

    taco seasoning upclose with a wooden spoon.

    Frequently Asked Questions

    How much taco seasoning to use per pound of meat?

    To season the ground beef well, use 2 tablespoons for one pound of meat. If that seems too much to you, start with 1-½ tablespoons and work your way up.

    I don't include salt in my taco seasoning to give me more control over the salt content. However, if you're using store-bought seasoning, check the ingredients. Additionally, tomato sauce may also have salt, so you want to watch how much you are adding. Always start low and work your way up.

    Do I need to drain the fat from ground meat?

    No, I don't recommend it! The fat enhances the overall flavor of your taco meat. Besides, one of the greatest benefits of using grass-fed beef (and most notably grass-finished beef) is that it naturally results in a leaner grind. Grass-fed cattle are not fed conventional grain that fattens them up.

    How do you keep ground beef moist for tacos?

    Use meat with higher fat content as it adds flavor and moisture to the meat. And hold off on seasoning until after the meat has been browned first as salt pulls moisture and creates steam. Lastly, watch the heat. High heat tends to dry out the meat, so try to turn it down and gently cook the meat.

    What to make with leftover taco meat?

    The great thing about ground beef is that it's a versatile protein that can be transformed into many delicious dishes. Reheat the meat mixture and add it to taco bowls, hearty quesadillas, or burrito bowls. You can also make an easy taco salad in just a few minutes.

    Looking for more quick dinner ideas? Check these out:
    • Sausage and peppers on a baking sheet, with two white plates and utensils on the side.
      Oven-Baked Sausage and Peppers
    • salmon fillet with mayo sauce on top and fresh slice of lemon.
      Quick 15-Minute Baked Salmon with Mayo and Fresh Dill
    • golden brown balsamic chicken roasted on sheet pan with asparagus, tomatoes, and onions.
      Easy One Pan Balsamic Chicken and Asparagus
    • chicken wings on black dish with green herb.
      Crispy Baked Salt and Pepper Chicken Wings Recipe
    Did you make this Ground Beef Taco Meat? Please leave a ⭐ recipe rating in the recipe card below and leave a review in the comments. Thank you!💚

    Printable Recipe

    ground beef for tacos in a cast iron skillet with a wooden spoon.
    Print Recipe
    5 from 1 vote

    Best Taco Meat Recipe

    Learn how to make taco meat in under 30 minutes. It's super flavorful and juicy and perfect for all your tacos, burritos, or nachos.
    Prep Time5 minutes mins
    Cook Time20 minutes mins
    Total Time25 minutes mins
    Course: Main Course
    Cuisine: Mexican
    Keyword: best taco meat recipe, ground beef taco meat, how to make taco meat, taco meat recipe
    Servings: 6 people
    Calories: 210kcal
    Author: Anya @ Prepare & Nourish

    Equipment

    • 12 inch cast iron skillet
    • stainless steel frying pan

    Ingredients

    • 1 pound ground beef
    • 1 cup tomato sauce or canned diced tomatoes
    • ⅓ cup beef or chicken broth
    • 2 tablespoons taco seasoning
    • 1 teaspoon sea salt

    Taco Seasoning

    • 2 teaspoons chili powder
    • 1 teaspoon minced garlic
    • 1 teaspoon ground cumin
    • 1 teaspoon minced onion
    • ½ teaspoon oregano
    • ½ teaspoon red pepper flakes

    Instructions

    Taco Seasoning (if needed)

    • Mix: If you don't already have taco seasoning prepared, combine chili powder, minced garlic, ground cumin, minced onion, oregano and red pepper flakes together in a small bowl.

    Taco Meat

    • Heat: Heat a large cast-iron skillet or stainless steel pan over medium heat. If using stainless steel, add a tablespoon of avocado or extra virgin olive oil.
    • Brown: Add ground beef and break it and cooking until thoroughly cooked and browned, approximately 6-8 minutes.
    • Season: Add taco seasoning, salt and tomato sauce over the meat, broth, and reduce heat to medium or medium-low. Stir to combine, breaking up the diced tomatoes if using.
    • Simmer: Bring to a gentle simmer and cook until slightly thickened and moisture absorbs into the meat, approximately 3-4 minutes. Adjust salt if needed. Serve.

    Notes

    Storage: Store leftover taco meat in an airtight container in the fridge for up to 6 days. If you anticipate not consuming the leftovers within that time, it's best to freeze it for up to 3 months to extend shelf life.
    To reheat: Transfer the refrigerated meat to a small saucepan with a lid. Add a few tablespoons of water or broth, cover, and heat on low-medium. Stir and break up the meat until warmed through, then remove from heat promptly.
    Helpful tips:
    • Use room-temperature beef - Pull the meat from the fridge and let it come to room temperature for 30 minutes.
    • Start with a hot pan - Heat your cast iron skillet or stainless steel pan for a few minutes first before adding the meat. This will help it cook and brown properly.
    • Brown properly - Don't disturb the meat as it cooks and browns, only occasionally when necessary. Stir and give time to brown again.
    • Season last - Salt pulls moisture and creates steam and will produce rubbery, dry taco meat. Instead, wait until the ground beef has been browned to add seasonings and tomato sauce.
    • Use minced garlic and onion - When re-hydrated from the tomato sauce and ground beef, these small flakes of alliums create amazing flavor and texture. I would not suggest subbing them with powdered garlic and onions.

    Nutrition

    Calories: 210kcal | Carbohydrates: 4g | Protein: 14g | Fat: 15g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Trans Fat: 1g | Cholesterol: 54mg | Sodium: 714mg | Potassium: 359mg | Fiber: 1g | Sugar: 2g | Vitamin A: 509IU | Vitamin C: 3mg | Calcium: 30mg | Iron: 2mg

    Mild Taco Seasoning Recipe

    Taco seasoning in a clear glass and on a spoon on a white plate.

    This mild taco seasoning recipe is a flavorful blend of spices that adds a subtle kick without overwhelming the taste buds. Perfect for tacos, burritos, or any dish that needs a good taco seasoning boost.

    Taco seasoning in a clear glass with a spoon in it.
    Looking for more homemade condiments? 
    Check out sour cream, sriracha mayo recipe, and avocado oil mayo.
    [feast_advanced_jump_to]

    Recipe Overview

    • Prep and Cook Time: 5 minutes to prep
    • Cooking Method: No cook
    • Dietary Info: Keto, Whole30, Paleo, GAPS, Ancestral diet
    • Tools Needed: pint jar
    • 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.

    Ingredients for Mild Taco Seasoning

    Taco seasoning ingredients.
    • Seasonings: The bulk of this mild taco seasoning is chili powder, which gives it that classic taco flavor without the heat (since we're really keeping this mild). It's mellow, earthy, and kid-friendly - perfect for family meals. Ground cumin, garlic powder, onion powder, smoked paprika, and dried oregano to give it a gentle herbal note. For some heat, we'll add a small amount of crushed red pepper flakes but you can omit it for a completely mild taco seasoning.
    • Sea salt: Use your favorite fine grain unrefined sea salt to enhance all the flavors without making the blend overly salty.

    Taco Seasoning Done in Sweats👖

    My toxic trait is avoiding a trip to the store at all costs - especially for something like taco seasoning.

    Why go out when I can whip it up at home in half the time, in my sweats, with zero small talk?

    Bonus: it tastes better, and I get full control over what goes in (looking at you, mystery "natural flavors").

    And once you start? It's a slippery slope to making Italian seasoning, French onion seasoning, ranch seasoning for dips, and even Cajun seasoning for that random Tuesday jambalaya craving. Or just me?

    image of Prepare and Nourish owner

    How to Make Taco Seasoning

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

    Mixing taco seasoning on a white plate with a spoon.

    Step 1. Mix

    Combine all ingredients in a pint jar. Mix well until thoroughly combined.

    Taco seasoning in a clear glass with a spoon in it.

    Step 2. Use

    Use approximately 2 tablespoons per pound of meat in your favorite taco recipes.

    Helpful Tips

    1. Always adjust to taste - For even milder seasoning, reduce the chili powder and omit the red pepper flakes. If you like a little kick, add a pinch more. Similarly with the salt. This is a low sodium taco seasoning to allow room to be used in other recipes. Always adjust to taste. 
    2. Use a spice grinder - If you want a super-fine, even blend, pulse the mix in a spice grinder or mortar and pestle to ensure the flavors meld evenly. 
    3. Shake before using - Spices settle over time, so give the jar a quick shake before scooping some out before using. 
    4. Make a big batch - Double or triple the recipe and store it in a jar for quick seasoning anytime. It's excellent for many recipes. 
    💭Meal Prep Suggestion!
    Double or 4x this taco seasoning recipe to make a big batch and always have homemade blend ready to go! For a double batch, just scale the original recipe 2x and for a quadruple batch, multiply by 4. Store it in a large airtight jar and give it a shake before use. This way, you'll be set for taco night (or taco every night) without the need for last-minute store runs. Easy, convenient, and way more flavorful!
    Taco seasoning in a clear glass and on a spoon on a white plate.

    Serving Suggestions

    Use this mild taco seasoning in any recipe where you want that taco flavor to pop without a lot of heat. It's a great option to flavor ground beef taco meat, chicken, or beans for tacos, taco bowls, fajitas, quesadillas, sheet pan nachos, or even scrambled eggs and soups like pumpkin chili with turkey.

    The taco seasoning is also the main key flavor in the meat from this taco dip with ground beef.

    It's a versatile blend that brings a taco-inspired twist to many dishes.

    Taco seasoning in a clear glass and on a spoon on a white plate.

    Frequently Asked Questions

    How do I store mild taco seasoning?

    Store taco seasoning blend in an airtight container like a spice jar in a cool, dry place, away from heat and direct sunlight, like your pantry or spice cabinet. Properly stored, your taco seasoning should stay fresh for up to 6 months.

    Can I freeze this seasoning blend?

    Yes, you can freeze taco seasoning! To keep it fresh for an extended period, transfer it to an airtight container and freeze it for up to a year. Let it thaw at room temperature to avoid any clumping. This option is great when you want to make big batches at home.

    Why did my homemade taco seasoning clump up?

    Any homemade seasoning can clump due to moisture or humidity. To prevent this, store it in a dry, cool place with a sealed container. If freezing, make sure it’s dry and let it come to room temperature before opening. If clumps form, shake the jar or use a spice grinder to break them up.

    Looking for more related recipes? Here are some ideas:
    • herby seasoning in a small glass dish with gold spoon.
      Homemade Ranch Seasoning (Dairy-Free)
    • fermented jalapeno slices in mason jar | how to lacto-ferment jalapeno peppers
      How to Make Lacto-Fermented Jalapeño Peppers
    • Cajun seasoning in a small weck jar on a white plate with a spoon on the side.
      Homemade Cajun Seasoning
    • worcestershire sauce in jar.
      Worcestershire Sauce Recipe
    Did you make this mild taco seasoning recipe? Please leave a ⭐⭐⭐⭐⭐ recipe rating in the recipe card below and leave a review in the comments. Thank you!💚

    Printable Recipe

    Taco seasoning in a clear glass and on a spoon on a white plate.
    Print Recipe
    5 from 1 vote

    Mild Taco Seasoning

    This mild taco seasoning brings a flavorful, subtle kick to tacos, burritos, and more, adding the perfect balance of spice!
    Prep Time5 minutes mins
    Total Time5 minutes mins
    Course: Condiment
    Cuisine: Mexican
    Keyword: homemade taco seasoning mild, mild taco seasoning, taco seasoning
    Servings: 24 servings
    Calories: 9kcal
    Author: Anya @ Prepare & Nourish

    Ingredients

    • 4 tablespoons chili powder
    • 1 ½ tablespoons ground cumin
    • 2 teaspoons garlic powder
    • 1 ½ teaspoons onion powder
    • 2 teaspoons smoked paprika
    • 1 teaspoon oregano
    • 1 teaspoon sea salt
    • ¼ teaspoon red pepper flakes

    Instructions

    • Combine all ingredients including 4 tablespoons chili powder, 1 ½ tablespoons ground cumin, 2 teaspoons garlic powder, 1 ½ teaspoons onion powder, 2 teaspoons smoked paprika, 1 teaspoon oregano, 1 teaspoon sea salt¼ teaspoon red pepper flakes in a pint jar. Mix well until thoroughly combined.
    • Use approximately 2 tablespoons per pound of meat in your favorite taco recipes.

    Notes

    This recipe makes just a little over ½ cup (10 tablespoons). It's easier to combine all the seasonings in a pint jar and later transfer to half-pint if desired.
    Storage: Store taco seasoning in an airtight container in a dry, cool place away from direct sunlight and heat. A pantry or spice cabinet works best. Properly stored, mild taco seasoning will stay fresh for up to 6 months. For longer storage, you can freeze the seasoning blend for up to a year. Then let it come to room temperature before using to prevent clumping. 
    Helpful Tips:
    1. Always adjust to taste - For even milder seasoning, reduce the chili powder and omit the red pepper flakes. If you like a little kick, add a pinch more. Similarly with the salt. This is a low sodium taco seasoning to allow room to be used in other recipes. Always adjust to taste. 
    2. Use a spice grinder - If you want a super-fine, even blend, pulse the mix in a spice grinder or mortar and pestle to ensure the flavors meld evenly. 
    3. Shake before using - Spices settle over time, so give the jar a quick shake before scooping some out before using. 
    4. Make a big batch - Double or triple the recipe and store it in a jar for quick seasoning anytime. It's great for many recipes. 

    Nutrition

    Calories: 9kcal | Carbohydrates: 2g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 21mg | Potassium: 46mg | Fiber: 1g | Sugar: 1g | Vitamin A: 354IU | Vitamin C: 1mg | Calcium: 13mg | Iron: 1mg

    Ground Beef Vegetable Soup

    ground beef and vegetable soup served in a bowl with a spoon.

    Ground Beef Vegetable Soup made with ground beef, rich bone broth, and a variety of seasonal vegetables. A simple, versatile, and nourishing one-pot meal that’s easy to adapt to whatever vegetables you have on hand.

    ground beef and vegetable soup in a pot and served in a bowl.
    Looking for more soup recipes? 
    Check out ground beef and kale soup, healthy vegetable soup, and pumpkin chili.
    [feast_advanced_jump_to]

    💡Recipe Overview

    • Prep and Cook Time: 15 minutes to prep and 35-40 minutes to cook
    • Cooking Method: Stove-top
    • Dietary Info: Paleo, Primal, GAPS, Ancestral diet, Gluten-free, Grain-free
    • Tools Needed: Large Dutch oven or soup pot
    • 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 Ground Beef Vegetable Soup

    If there's one thing I love, it's a dinner that basically cooks itself - especially when it’s as nourishing and hearty as this ground beef vegetable soup.

    It’s ready in 35 minutes with hardly any prep (as long as you use my nutrient-dense beef bone broth recipe), flexes to whatever veggies you happen to have in the back of your fridge, adapts to all kinds of dietary needs, and can easily be boosted with even more nutrition (see my note in Make it Ancestral).

    Easy, cozy, and good for everyone at the table.

    image of Prepare and Nourish owner

    Ingredients for Ground Beef Vegetable Soup

    ingredients for ground beef and vegetable soup.
    • Ground beef – I don't believe in lean ground meat and I also don't strain the grease after cooking. Fat is flavor and when you use quality ground beef like the ones from US farms, it's such a superfood. I love using Wild Pastures ground beef.
    • Onion – Yellow, white, or red onion all work.
    • Vegetables – Any mix of fresh vegetables like carrots, celery, bell pepper, green beans, or asparagus. You’ll need about 3–4 cups total, and firmer veggies like carrots and celery should be chopped smaller so they cook evenly.
    • Leafy greens – Any leafy greens will work here like baby spinach, kale, or dinosaur kale. Add at the very end so they stay bright and fresh.
    • Garlic and lemon juice – Adds flavor and brightens the soup.
    • Crushed tomatoes – I love the Jovial crushed tomatoes (they are fine) and come in jars to avoid can liners. Fire-roasted tomatoes will give more flavor.
    • Bone broth – Beef bone broth is best for this soup, but chicken broth works if that’s what you have on hand.
    • Seasoning – Sea salt and black pepper to taste

    Substitutions and Variations

    Soups are forgiving and build flavor as you cook, even if you make swaps or modifications.

    • Low-Carb and Keto Beef & Veggie Soup: Be sure to use vegetables with low carb count like broccoli, asparagus, mushrooms, zucchini, spinach, cauliflower, and bell peppers.
    • Whole30 and Paleo Friendly: Use dairy-free cooking fat like avocado oil, lard, or ghee. Also, make sure tomatoes don't have any sweeteners or additives.
    graphic of fork and spoon connected in a plant.

    Make it Ancestral

    Soups are a powerhouse of nutrition. Use pasture-raised ground beef (or better yet, make my ancestral beef blend that comes with a small percentage of organ meats) and homemade bone broth to maximize nutrient-density here. Sauté onions, carrots, celery, and garlic in ghee, lard, or tallow to add traditional, nutrient-dense fats.

    ground beef and vegetable soup in a pot and served in a bowl.

    How to Make Ground Beef Vegetable Soup

    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 chopped onions in a pot.

    Step 1. Sauté

    Heat avocado oil, ghee, or tallow in a large Dutch oven over medium heat. Add diced onion and cook until translucent.

    ground beef added to sautéed onions in a pot.

    Step 2. Brown

    Push the onions to the sides and add ground beef to the center. Break it up as it cooks and stir occasionally until mostly cooked through.

    cooked ground beef with sliced carrots and tomato sauce in a pot.

    Step 3. Stir

    Stir in carrots, celery, garlic, and crushed canned tomatoes.

    ground beef and vegetable soup simmering in a pot.

    Step 4. Simmer

    Pour in beef bone broth and cook until carrots are tender.

    ground beef and vegetable soup with spinach simmering in a pot.

    Step 5. Add

    Add bell pepper and green beans or asparagus. Cook until slightly tender. Stir in leafy greens.

    ground beef and vegetable soup served in a bowl with a spoon.

    Step 6. Serve

    Add lemon juice, season with salt and pepper, and serve with Parmesan if desired.

    Helpful Tips

    1. Same size veggies: Make sure all veggies are cut into bite-size pieces that can fit on a soup spoon.
    2. Cut prep time: Don't care for chopping? Use frozen vegetables that are already cut into bite-size pieces
    3. Celery haters: Don't like celery? Use celery seed instead - it adds so much flavor without the texture that some kids don't like.
    4. Nourishing soup: Use properly prepared bone broth and add a little ground liver for extra nutrition. See my beef bone broth recipe here.
    ground beef and vegetable soup served in a bowl.

    Serving Suggestions

    This ground beef and vegetable soup is a complete meal on its own, but you can serve it with gluten-free flatbread, crusty bread, or buttery rolls or even over a scoop of bone broth rice to make it extra filling.

    I like to shave some Parmesan cheese over the soup for that savory finish. And dinner is done.

    ground beef and vegetable soup in a pot and served in a bowl.

    Frequently Asked Questions

    How do I store and reheat ground beef vegetable soup?

    Store leftover ground beef and vegetable soup in an airtight container for up to 4 days. These glass snap containers are perfect for leftovers. To reheat, transfer the soup to a small saucepan and warm over medium heat, stirring occasionally until heated through. Add a splash of broth or water if it thickens too much.

    Can I use frozen ground beef for this beef and vegetable soup?

    Yes, this soup can be made with frozen ground beef. Follow these steps:
    1) As the onions are cooking, place sealed package of ground beef in a bowl of room temperature water (this will help the sides to start thawing immediately).
    2) When onions are translucent, add partially thawed ground beef and start chipping away at it as it's slowly cooking.
    3) Flip it and scrape the cooked bits and continue to gently cook until semi-cooked through. Close the lid and allow the steam to speed the thawing.
    4) Continue to cook, flipping and scraping off the cooked meat until it's almost fully cooked.

    Looking for more hearty soup recipes? Here are some ideas:
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    • white chicken chili served in a bowl.
      White Chicken Chili Recipe
    • Nourishing Chicken Noodle Soup (Gluten Free, Paleo suggestions!) - Nourishing and full of detoxifying properties, this Gluten-Free Chicken Noodle Soup is made easily with just 8 ingredients. Make this grain-free (paleo, keto, low-carb) and use vegetable noodles. #glutenfree #chickennoodlesoup
      Nourishing Gluten-Free Chicken Noodle Soup (Egg Free, Dairy Free)
    • fish soup in white bowl next to spoon
      Easy Fish Soup Recipe (Simple Ukha Recipe)
    Did you make this ground beef vegetable soup? Please leave a ⭐⭐⭐⭐⭐ recipe rating in the recipe card below and leave a review in the comments. Thank you!💚

    Printable Recipe

    ground beef and vegetable soup served in a bowl with a spoon.
    Print Recipe
    4.65 from 56 votes

    Ground Beef Vegetable Soup

    Ground Beef Vegetable Soup with hearty beef, nourishing bone broth, and versatile seasonal vegetables - a simple, flavorful, one-pot meal.
    Prep Time10 minutes mins
    Cook Time30 minutes mins
    Total Time40 minutes mins
    Course: Soup
    Cuisine: American
    Keyword: beef soup with hamburger meat, ground beef and vegetable soup, ground beef vegetable soup, hamburger soup
    Servings: 8 servings
    Calories: 308kcal
    Author: Anya @ Prepare & Nourish

    Ingredients

    • 2 tablespoons avocado oil or lard, tallow, ghee
    • 1 ½ pounds ground beef
    • 1 yellow onion diced
    • 2 carrots sliced
    • 2 celery ribs
    • 2 garlic cloves minced
    • 1 28oz can diced tomatoes
    • 2 quarts beef bone broth
    • 1 green bell pepper diced or chopped
    • 1 ½ cups green beans and/or asparagus cut into 1-½" pieces
    • 1 teaspoon sea salt
    • 2 cups baby spinach or another leafy green like baby kale, collards, chard
    • 2 tablespoons lemon juice approximately ¼ of medium lemon
    • salt and pepper to taste as needed
    • 1 tablespoon shaved parmesan cheese for serving

    Instructions

    • Heat 2 tablespoons avocado oil in a large dutch oven over medium-high heat. Add 1 yellow onion and cook until translucent.
    • Push the onions to the sides of the pot and add 1 ½ pounds ground beef to the center. Try to keep the ground beef contained to the center but then it will get mixed with the onions as you stir and break it up. Cook for approximately 10 minutes, until there is almost no more pink in the meat.
    • Add sliced 2 carrots, 2 celery ribs, 2 garlic cloves, and crushed 1 28oz can diced tomatoes and stir to combine.
    • Pour in 2 quarts beef bone broth and bring to a gentle boil. Reduce heat to medium and continue to cook for 10 minutes or until carrots are tender.
    • Add 1 green bell pepper and 1 ½ cups green beans and/or asparagus, and cook for another 5 minutes on medium-low heat.
    • Turn off heat, add 2 cups baby spinach or another leafy green and squeeze 2 tablespoons lemon juice. Stir to combine and check for salt and pepper. Serve with 1 tablespoon shaved parmesan cheese.

    Notes

    Storage: Let the soup cool completely, then store it in an airtight glass container for up to 4 days in the fridge. To freeze, transfer to souper cubes or wide-mouth containers, leaving enough headspace for expansion and freeze for up to 3 months. Thaw overnight in the refrigerator. To reheat, warm gently on the stovetop over medium heat until warmed through. Add a splash of broth or water if it thickens overtime. 
    Helpful Tips: 
    • Brown the beef - Don't rush this step. I like to really brown my ground beef because it adds deep flavor and those crispy browned parts add texture. 
    • Use-up veggies - Use a total of 3-4 cups of any seasonal vegetables - mix colors and textures for maximum flavor and nutrition. Firmer veggies like carrots and celery should be cut smaller for even cooking. Consider adding softer veggies like bell pepper and green beans towards the end to keep them crispy. 
    • Add leafy greens last - Add this in last minute so they retain their bright green color. 
    • Use salt sparingly - Start with 1 teaspoon of salt and adjust to taste. Broth and canned tomatoes vary in saltiness, so season gradually and taste before serving. 

    Nutrition

    Calories: 308kcal | Carbohydrates: 6g | Protein: 24g | Fat: 21g | Saturated Fat: 7g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 10g | Trans Fat: 1g | Cholesterol: 60mg | Sodium: 457mg | Potassium: 428mg | Fiber: 2g | Sugar: 3g | Vitamin A: 3449IU | Vitamin C: 21mg | Calcium: 45mg | Iron: 2mg

    Healthy Keto Sausage and Vegetable Frittata Recipe (Paleo, Whole30)

    Easy broccoli and sausage frittata in cast iron pan.

    Caramelized onions and mushrooms, broccoli, and flavorful sausage are enveloped in velvety egg mixture for a Healthy Keto Sausage and Vegetable Frittata. This easy keto and paleo breakfast dish is done in one pan. 

    Easy broccoli and sausage frittata in cast iron pan.

    Healthy Keto Sausage and Vegetable Frittata Recipe

    This Healthy Keto Sausage and Vegetable Frittata is suitable for anyone following a healthy lifestyle. It's full of veggies for nutrients, plenty protein to keep you full and healthy fats to help keep it all balanced.

    The vegetables at play are onions, mushrooms and broccoli but read on for other veggie substitutions.

    The protein used is, of course, the eggs (be sure they come from pastured chickens!) and good quality sausage. I love ButcherBox monthly meal delivery because they take great care to source only the best proteins. 

    Be sure to add some Italian sausage to your delivery at ButcherBox and get $20 OFF and FREE bacon! 

    I love adding cheese to casseroles and egg dishes but feel free to omit it if you're on Paleo or Whole30. It will not alter the taste or texture at all. Also, be sure to use your favorite dairy-free milk (coconut or almond) to whisk in with the eggs.

    However, if you're good with dairy, feel free to follow the recipe as listed below. 

    Sausage Frittata with broccoli and mushrooms on a white plate garnished with fresh herbs.

    Easy Breakfast Casserole

    Do you love one-pan meals? Even though "casseroles" are typically baked in a casserole dish, often requiring the use of several bowls and pans, this easy breakfast casserole is done all in ONE.

    One-pan meals are my favorite to make (read: easy!)  and serve and even easier to clean up since it's all in one pan.

    But in order to make this easy breakfast casserole all in one pan - you actually need a pan that can go on the stovetop and in the oven. The perfect choice for that method of cooking is undoubtedly cast iron skillet. I used my 9" well-seasoned and well-loved cast iron and it served 4 comfortably. 

    A slice of egg and sausage frittata on a white plate with cast iron pan in the background.

    How to Make Easy Frittata in One Pan

    The key is to saute everything in the same pan without removing the previous food. The easiest way to do that is to saute the onions first since they take the longest and need as little moisture as possible to soften and brown.

    Scoop the sauteed onions to the outer sides of the pan, creating space for the mushrooms. Add sliced mushrooms and continue to cook over medium-high heat, stirring the mushrooms without disturbing the onions on the side too much.

    Sauteed onions with mushrooms on a cast iron skillet.

    Once the mushrooms have cooked down, combine them with the onions and scoop them to the outer sides of the pan to create room for the sausage. Cook the sausage in the center of the pan, without disturbing the onions and mushrooms too much. It may get a little cramped in there, but it's still doable.

    Mushrooms and onions sauteed and sausage in center of cast iron skillet.

    Once the sausage is cooked through, combine it with the mushrooms and onions and spread evenly across the entire pan. 

    In a medium bowl, whisk eggs, milk and seasonings together. Add your favorite hard cheese. I used swiss cheese that I had in slices and diced it up into small pieces. You may use grated cheddar or even completely omit the cheese if so desired.

    Add broccoli florets - be sure to remove the stalk and cut them down to ½" pieces or smaller.

    Egg and milk omelette mixture for frittata recipe with cheese in front. Broccoli added to egg mixture.

    Pour this mixture over the sausage and mushrooms and gently spread all the cheese and broccoli evenly. Transfer to oven to bake for 30 minutes. You can garnish this sausage and vegetable frittata with fresh herbs such as parsley and green onions. Top with sour cream or salsa or enjoy as is. 

    Sausage and Broccoli frittata and omelette mixture in cast iron pan ready to go in the oven.

    Vegetable Frittata

    The beauty about this breakfast frittata recipe is that the vegetables can be varied based on what is currently in season. Just be mindful about using vegetables that are rich in moisture such as mushrooms.

    Mushrooms should be cooked prior to adding them to the frittata. That's why I love sauteing them after softening onions. Not only does it reduce a lot of moisture that would otherwise end up in the frittata, but it most importantly releases a lot of flavor. 

    Some other vegetable ideas to add to this easy vegetable frittata:

    • bell peppers
    • asparagus
    • cauliflower
    • spinach
    • kale
    • green beans
    • zucchini
    • sweet potatoes
    • slices of tomatoes on top
    • fresh herbs such as parsley, basil, green onions, dill, etc..

    As you can see, the options are limitless what vegetables to add to a frittata.

    The only thing I would note is that some veggies such as zucchini (as do mushrooms!) have high water content. For that reason, I would season the zucchini with salt first, let it sit, then drain the excess liquid as much as possible. Tomatoes are best to be used as garnish only just on the top of the frittata.

    Slice of broccoli frittata on small plate with cast iron pan in the background.

    This sausage and egg casserole is great for rush mornings. Simply mix everything the night ahead and set in the refrigerator. When it's time to bake, just pull it out 30 minutes prior to give time to come to room temperature. Easy breakfast!

    Printable Recipe

    Easy broccoli and sausage frittata in cast iron pan.
    Print Recipe
    4.50 from 2 votes

    Healthy Keto Sausage and Vegetable Frittata (Paleo, Whole30)

    Caramelized onions and mushrooms, broccoli, and flavorful sausage are enveloped in velvety egg mixture for a healthy Sausage and Vegetable Frittata. This easy keto and paleo breakfast dish is done in one pan.
    Prep Time12 minutes mins
    Cook Time30 minutes mins
    Total Time42 minutes mins
    Course: Breakfast
    Cuisine: American
    Keyword: Dairy-free, GAPS, kid friendly,, low-carb, Nut-free, one-pot/pan, paleo, primal, quick & easy,, Whole 30
    Servings: 6 servings
    Calories: 357kcal
    Author: Anya @ Prepare & Nourish
    Cost: $8

    Ingredients

    • 2 tablespoons avocado oil
    • 1 cup yellow onion diced
    • 3 cups white mushrooms sliced
    • ½ pound Italian sausage
    • 6 eggs
    • 1 cup milk of choice (cow's, almond, coconut, etc)
    • 1 teaspoon garlic powder
    • ½ teaspoon sea salt (more as needed)
    • ½ teaspoon paprika
    • 1 cup hard cheese (swiss, cheddar, etc.)
    • 1 cup broccoli florets

    Instructions

    • Preheat oven to 375 degrees Fahrenheit.
    • Heat avocado oil or other healthy fat in a 9" cast iron skillet over medium-high heat. Add diced onions and sautee until translucent and slightly golden.
    • Move onions towards the outer side of the pan and add mushrooms to the center. Cook the mushrooms for about 4 minutes, gently stirring them to not disturb the onions on the side.
    • Combine mushrooms and onions together and scoop them to the outer side of the pan to make room for sausage in the center. Add sausage and cook for approximately 6 minutes, breaking up the meat and gently stirring to not disturb the onions and mushrooms on the side.
    • Combine sausage along with mushrooms and onions and spread evenly across the pan. Take off heat and set aside.
    • In a medium-sized bowl, whisk eggs and milk together for approximately 2 minutes. Add seasonings.
    • Add cheese and broccoli florets. Mix to combine. Pour over the sausage and gently spread the cheese and broccoli evenly across the pan.
    • Bake for 30 minutes. Remove from oven and allow to settle for about 5 minutes before serving.
    • Top with sour cream or salsa. Garnish with fresh herbs such as parsley, green onion, and dill.

    Notes

    • Depending on the salt content of the sausage and cheese used, start with ½ teaspoon of salt but be ready to increase as needed.
    | Nutrition Information Disclaimer |
     

    Nutrition

    Calories: 357kcal | Carbohydrates: 9g | Protein: 19g | Fat: 27g | Saturated Fat: 10g | Cholesterol: 213mg | Sodium: 594mg | Potassium: 469mg | Fiber: 1g | Sugar: 5g | Vitamin A: 629IU | Vitamin C: 17mg | Calcium: 233mg | Iron: 2mg

    If you liked the recipe above, please consider rating the recipe and leaving a comment below. Also, be sure to follow me on Facebook, Instagram, and Pinterest.

    More Breakfast Dishes:

    Sheet Pan Breakfast with Kale, Bacon and Hash Browns (Whole30, Paleo, Primal)
    Low Carb Breakfast Kale Egg Cups (Keto, Paleo, Whole30)
    Soaked Oatmeal Breakfast Bars (Gluten Free, Dairy Free)

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    Easy One Pan Sausage and Broccoli Frittata on a plate

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