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

Tuscan Kale, Squash and Chicken Soup is rich in nutrition from bone broth, low-carb vegetables, and leftover roast chicken. This Instant Pot meal is a soothing, light yet hearty soup and makes a great 30-minute meal.

Soups and stews are a great way to use up the last of the winter squashes.

And this Instant Pot Kale and Chicken Soup has a bonus vegetable: butternut squash!

Butternut squash, in particular, is an ideal candidate for an instant pot soup. It cooks down to perfect consistency and adds loads of flavor in a dish. It doesn't hurt that they are lower in carbs than other vegetables typically used in soups such as potatoes.

As a bonus, butternut squash is packed with nutrition. They are rich in antioxidants such as carotenoids and minerals. In addition, it is extremely high in Vitamin A and one serving size(200 grams) of this gourd will give you more than 50% of daily value of Vitamin C.

An important thing to remember about vitamins A, D, and K is that they are fat-soluble vitamins. That means they need healthy fat in order to be absorbed into the body. That's why it's important to consume dietary fat with these nutrient-packed foods.

Instant Pot Tuscan Kale, Squash and Chicken Soup

Even though butternut squash still contains carbs, the amount you would eat in a serving of this soup is still relatively small compared to other high carb vegetables.

A small butternut squash as used in this paleo chicken soup would make 2 cups of diced squash. That makes about ¼ cup of squash per serving or 5-6 grams of carbohydrates.

Frozen Chicken in Instant Pot

The easiest part about this recipe is 2 of the biggest protein-rich ingredients are already pre-cooked: chicken and bone broth.

Use whatever leftover chicken you have. I routinely roast 2 chicken fryers in the oven so it's common for me to have plenty roast chicken in the refrigerator or freezer for quick salads and easy soups.

In fact, you can easily throw in the frozen chicken directly into the soup and it will thaw and warm up during the cycle.

If you don't have leftover chicken, just make some shredded chicken in the Instant Pot in advance. Even grilled chicken would be great in this recipe.

Unless you're using frozen (but cooked) chicken, add it towards the very end and then just use the "saute" function to bring everything to warm temperature.

Bone broth can be either store-bought or made at home. Find out how to make bone broth easily using any of the three methods (stove top, slow cooker, or Instant Pot).

Helpful Tips for this Tuscan Kale, Squash and Chicken Stew

The versatility of this soup gives freedom to use whatever kale, squash and chicken you have. I used garden-fresh curly kale but I imagine lacinto kale would be just as delicious. Likewise, spinach would do in a pinch.
Diced tomatoes add more flavor and texture. I prefer to use tomato products in glass jars (versus BPA lined cans) and usually stock up on these Jovial Diced Tomatoes when they go on sale. I love that the only ingredients are tomatoes and tomato puree. Please note that the glass jars do run a little larger (18.3 oz) than the typical can size of 14.5 oz but that's a hardly noticeable difference. Feel free to use what you are most comfortable with and what you have in your pantry.
Italian Seasoning can either be store-bought or mixed at home. You can easily whip up your own Italian seasoning at home with spices you already have. If you don't have either, simply combine equal amounts of basil, oregano, thyme and rosemary to make a total of 2 tablespoons. This brand of Italian Seasoning works great.
It's best to do natural pressure release but if in a rush, feel free to do "QPR" (quick pressure release).
Be sure to add the chicken (if not frozen), kale, and lemon at the end and press "saute" for just a few minutes to bring everything to even temperature.
If you are using frozen (but previously cooked) chicken, throw that in along with the squash so it will thaw and come to temperature as needed.
Check for salt at the end. Depending on the salt content of the broth used, additional salt amount will vary.
To keep this Whole 30 and Paleo compliant, skip the cheese at the end as garnish.

Tools Used in this Instant Pot Kale, Squash & Chicken Soup

Instant Pot - 6qt - Greatest kitchen appliance ever! This stew is easily made in this electric pressure cooker and can be kept warm for later.
Diced Tomatoes in Glass Jars - I love Jovial brand of tomato products as they are not only organic but stored in glass jars.
Italian Seasoning - this brand is organic and contains no fillers or anti-caking agents.

Printable Recipe

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4.84 from 6 votes

Instant Pot Kale, Squash and Chicken Soup (Paleo, Whole30, Low-Carb)

Rich in nutrition from bone broth, low-carb vegetables, and leftover roast chicken. This pressure cooker meal is a soothing, light yet hearty stew and makes a great 30-minute meal.

Prep Time22

Cook Time8

Total Time30

Course: Soup

Cuisine: Italian

Keyword: budget friendly, Dairy-free, GAPS, kid friendly,, low-carb, Nut-free, one-pot/pan, paleo, pressure cooker,, primal, quick & easy,, Whole 30

Servings: servings

Calories: 147kcal

Author: Anya @ Prepare & Nourish

Cost: $8

Ingredients

2 tablespoons cooking fat such as avocado oil, lard, tallow, or butter
1 yellow onion diced
5 large garlic cloves minced
2 tablespoon Italian Seasoning
1 18 oz. jar diced tomatoes
1 small butternut squash peeled & diced
3 quarts chicken bone broth
3 cups shredded chicken
6 large kale leaves destemmed & roughly chopped
1 small lemon juiced
salt & pepper to taste
parmesan cheese to garnish optional

Instructions

Press "Saute" function on Instant Pot. Add cooking fat to melt.
Add diced onions and saute until translucent and soft. Add garlic and seasoning and saute for 1 more minute to release flavor.
Add diced tomatoes, diced squash, and broth. Close lid, set valve to "sealing" position. Press "Manual" and reduce time to 8 minutes.
When the cooking cycle has completed. allow to naturally release pressure. Carefully open lid when safety valve is down. (see note)
Add cooked chicken and prepared kale. Press "Saute" function again to bring everything to temperature. Check for salt and season as needed.
Stir to combine everything. Garnish with parmesan cheese, if desired.

Notes

*If in a rush, you can also do "QPR" (quick pressure release) and proceed as instructed.

| Nutrition Information Disclaimer |

Nutrition

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 Instant Pot Soup Recipes:

Instant Pot Whole30 White Chicken Chili (Paleo, GAPS, Low Carb)
Healthy Pumpkin Turkey Chili (Paleo, Keto, GAPS, Whole30)
Instant Pot Ground Beef and Kale Soup (Paleo, Whole30)

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Instant Pot Ribs Recipe (Paleo, Keto, Whole30)

These Instant Pot Ribs are so delicious, flavorful, tender and best of all easy to make with only 5 ingredients and 30 minutes cook time! Pair with your favorite roasted vegetable for an easy weeknight dinner!

Serving a nice platter of tender, juicy and delicious ribs never gets old. My entire family loves them and devours them in minutes. We never have leftovers and if on a rare occasion we do - they don't last long.

The Instant Pot makes fantastic ribs because it does the low and slow cooking in very little time compared to slow cooker and roasting in the oven.

We have ribs on regular rotation because I know that is one food all will eat with very little hands time on my part. Just season with dry rub and toss in the Instant Pot for some magic.

What I love the most is that I don't even remove the membrane (the connective tissue that runs along the backside of the ribs) and no one has complained. Ever!

The best price and quality for ribs is from ButcherBox. I get their custom small box delivered to our home on a monthly basis and I get to choose which cuts I want and need for the month.

This Instant Pot Ribs recipe is so wickedly simple that I don't even add anything to the liquid. Just water will suffice to build up that pressure. And the bonus is that I can then make delicious gravy from that liquid that is now rich in dry rub seasoning and sparerib flavor.

And trust me, that gravy is the most amazing gravy. Just add a bit of tapioca flour to thicken it and pour over mashed potatoes, rice or other favorite side.

What variety of cut are spareribs?

Spareribs or St. Louis Style ribs are cut from the lower portion of the pig, below the belly and breastbone. Spare ribs typically have more bone on them but they also have a higher fat content which makes them more flavorful if cooked properly.

A big advantage of using spareribs over baby back ribs is that they are much cheaper. Especially if getting meats from ButcherBox where quality and sustainability is a priority.

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

How to Make Ribs in the Instant Pot

Ribs require low and slow cooking time to become nice and tender. That's why the Instant pot is such an ideal cooking method for ribs.

The pressure cooker does what other low and slow methods (i.e. slow cooker, grilling, roasting, etc) does but in a fraction of the time.

The key is to allow the cooker to naturally release pressure for 15 minutes after cooking time so the ribs retain moisture.

You want to finish them off the oven under the broil setting to get that nice crispy skin.

Can you cook two racks of ribs in the Instant Pot?

Short answer is it depends on how big your Instant Pot is (6qt or 8qt) and how big the ribs are. The most important thing to remember is that you want your ribs coiled inside on the trivet inside the inner pot.

Don't overcrowd the pot and be sure the ribs are not above the max line. You want to have plenty of flow for the pressure between the ribs.

Is it necessary to remove the membrane from ribs?

The membrane (the scientific term is peritoneum) is a thin tissue that is attached to the underside of pork ribs. Unlike most tissue between and around the ribs, this membrane does not soften when cooked.

Some cooks and chefs alike claim that leaving the membrane attached to your ribs will produce less-flavorful ribs and tough texture.

I, however, have not found it necessary to remove the membrane. Especially, if cooked in the Instant Pot since it makes it so incredibly tender.

And when using top-quality meats, I always prefer to utilize all the healthy fats.

The membrane attached to the ribs produce the most succulent results as it makes the ribs juicier and tender.

What to serve with ribs?

Your favorite side dishes! Ours are:

Cajun Sweet Potato Fries
Healthy Gluten-Free Pasta Salad
Simple Garden Salad with homemade Ranch dressing
Roasted Spaghetti Squash
Easy Roasted Broccolini

Helpful Tips for These Instant Pot Ribs Recipe

It's not necessary to remove the membrane from the rack of ribs. You can if that is your preference but the result will be more flavorful and tender with the membrane attached.
Dry rub can be doubled or tripled for easy ribs in the future. You can use any dry rub recipe or the general one in the recipe card that is naturally paleo, keto and Whole30.
These ribs are so full of flavor that it's not necessary to add anything to the water. No need for liquid smoke, apple cider vinegar or broth! Tons of flavor from the ribs and dry rub!
Don't chuck all that succulent liquid from the Instant Pot! Strain it and transfer it to a mason jar for easy gravies, soups, or even added to stir-frys for extra flavor.
To keep this sugar free and paleo, skip the barbecue sauce or go with one that is compliant. We serve BBQ sauce on the side since not everyone is a fan. Between the dry rub, tenderness from Instant Pot and broiled to perfection - I promise you won't miss the BBQ sauce.

Printable Recipe

Instant Pot Ribs (Keto, Paleo, Whole30) -These Instant Pot Ribs are so delicious, flavorful, tender and best of all easy to make with only 5 ingredients and 30 minutes cook time! Pair with your favorite roasted vegetable for an easy weeknight dinner! #instantpot #spareribs

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4.67 from 3 votes

Instant Pot Ribs (Paleo, Keto, Whole30)

Prep Time7

Cook Time30

Natural Pressure Release15

Total Time50

Course: Main Course

Cuisine: American

Keyword: 5 ingredients, instant pot, low-carb, ribs recipe

Servings: servings

Author: Anya @ Prepare & Nourish

Cost: $14

Equipment

Instant Pot Pressure Cooker

Ingredients

3 pounds sustainably raised spareribs
1 cup water

Dry Rub

1 tablespoon garlic powder
1 tablespoon dried parsley
1 tablespoon sea salt
2 teaspoons paprika
1 teaspoon red pepper flakes

Instructions

Mix all seasonings for the dry rub.
Pat dry all sides of rib racks. Removing the membrane is not necessary but feel free to do so. Season generously with dry rub.
Place wire trivet in the bottom of the inner pot of the pressure cooker and add water to the pot.
Place the ribs upright in the pot, coiling them inside if needed.
Secure lid and close the vent. Press Manual and press +/- to select 30 minutes of cooking time.
When the cooking cycle has completed, allow to Natural Pressure Release (NPR) for 15 minutes, followed by Quick Pressure Release (QPR) by turning the valve to release pressure.
OPTIONAL: Remove the ribs with a pair of tongs and transfer to a parchment paper-lined baking sheet. Broil on high for 4 minutes for that crispy skin.

Notes

If using BBQ sauce, slather it on the ribs just before popping under the broiler.

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 Instant Pot Meats You Might Like

Instant Pot Crispy Carnitas (Paleo, Whole30, Low Carb, Ket0)
Instant Pot Buffalo Chicken Wings with Blue Cheese Dip (Primal, GAPS, Low Carb)
Instant Pot Citrus-Herb Basque Chicken (Paleo, Whole30, GAPS)

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Chicken Cabbage Casserole

Cabbage chicken casserole is an easy, healthy, and delicious bake you didn't know you needed in your life. It's naturally low-carb, satisfying, and incredibly flavorful. Thanks to chicken, cottage cheese, and eggs, this baked chicken and cabbage dish is packed with protein. It's a perfect solution for busy weeknight dinners. Make it super easy and use leftover shredded chicken from another recipe and bagged coleslaw for cabbage.

chicken cabbage bake on a white plate with green pan in the background.

Say hello to your new favorite dinner. This cabbage chicken casserole is an easy, healthy, and flavorful bake, that's naturally low-carb and high in protein. And the best part? It takes leftover chicken and transforms it into a culinary masterpiece that will satisfy and nourish you. Sign.me.up.

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Recipe Overview

Prep and Cook Time: 10 minutes to prep and 35 minutes to bake
Cooking Method: Oven-baked
Dietary Info: GAPS, Low-Carb, Keto, Primal, Ancestral diet
Tools Needed: sharp knife, cutting board, square casserole dish, and mixing bowl
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 Chicken Cabbage Casserole

The beauty of this recipe is that it uses leftover roast chicken meat. Be it rotisserie chicken or grilled chicken - any poultry meat will work here. Even your sad flattened turkey leftovers will work because the flavor is in the cabbage layer and the cheese mixture.

But let's be real: leftover chicken is often the equivalent of a soggy handshake. Unappealing and dare I say it, unpalatable to eat. Sure, it's mouthwatering and delicious and perfectly juicy the day of cooking but beyond day two, I'm scrambling for ways to salvage it. (Side note: it's also why you won't see it "meal prepping" chicken.) Whether it's in white chicken chili or okroshka, giving cooked chicken a makeover is my superpower.

Now, let's talk about the cabbage. This cruciferous vegetable is a great low-carb staple. It's versatile, delicious, and easy on the wallet. And if you haven't noticed by now, we are big cabbage fans. We have everything from good ol' raw sauerkraut to buttered cabbage to borsch and zesty cucumber cabbage salad.

This casserole brings everything together. Layered seasoned cabbage and leftover chicken are smothered with a cheesy mixture that gives these two humble kitchen staples new life.

It's a fantastic one-pan meal that's quick to prepare, delicious to eat, and helps you make sure that no tasty morsel of yesterday's chicken goes to waste.

Ingredients for Baked Chicken and Cabbage

ingredients for cabbage chicken casserole.

Chicken: Use whatever cooked chicken you have on hand. Leftover rotisserie chicken, roast chicken, grilled chicken, shredded chicken - anything will work here.
Cabbage: Shredded green cabbage, also referred to as white cabbage, has a hashbrown-like texture that makes this casserole total comfort food. It's a delicious low-carb option that pairs excellently with chicken.
Cheese mixture: A whisked mixture of cottage cheese, sour cream, eggs, and Swiss cheese cumulatively binds this casserole together and adds flavor and moisture. The addition of cottage cheese makes this more filling (yay for protein!), delicious, and nutritious. I prefer large curds but use whatever is available to you.
Seasonings: I like to keep it simple with onion powder, garlic powder, and sea salt. And we're only seasoning the cabbage since the other ingredients are plenty flavorful.
Finishing touches: Everything is better with bacon, am I right? I like to incorporate half of bacon bits into the cheesy mixture and top the casserole with the remaining bacon crumbles. Fresh parsley is also a good touch. It adds a pop of bright green and herby note. In a pinch, you can use fresh parsley substitute.

graphic of fork and spoon connected in a plant.

Make it Nutrient-Dense!

Use pastured chicken from your local farmer. If you don't have access to farmer's markets, I recommend giving Wild Pastures a shot. We've been loving their meats and are a great source for chicken and bacon for this recipe. Also, make sure your dairy is equally good. I love Good Culture cottage cheese and sour cream and use grass-fed cheeses.

chicken cabbage casserole in a green casserole dish with spatula.

How to Make Chicken Cabbage Bake

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

shredded cabbage in a white baking dish with seasonings on top.

Step 1. Toss

In a casserole dish, place shredded cabbage. Season with onion powder, garlic powder, and salt. Toss to combine and spread evenly across the dish.

shredded cabbage and shredded chicken in a white baking pan.

Step 2. Instructions

Add shredded or cubed chicken over the cabbage, spreading evenly across.

eggs and cottage cheese mixture with a whisk in a clear bowl.

Step 3. Whisk

In a medium bowl, whisk eggs. Add cottage cheese, sour cream, cheddar cheese, and most of the parsley. Add bacon bits, if desired. Stir to combine.

cabbage bake with bacon bits and shredded cheese on top.

Step 4. Bake

Pour the cheese mixture evenly over the cabbage and chicken. Use the back of the spoon to evenly distribute. Top with additional cheese and bacon. Bake until set.

Helpful Tips for Baked Chicken & Cabbage

Keep it uncovered - Because cabbage releases lots of natural juices during cooking, don't be tempted to cover the baking dish. You want all the liquid to evaporate.
Use a coleslaw mix - Here's an easy time-saving tip: use a coleslaw mix instead of fresh cabbage. But be forewarned: the texture won't be the same. When you slice or shred your own cabbage you can get nice and fine.
Shred your own cheese - Storebought shredded cheeses have anti-caking agents that can affect the melting quality (and they're just plain gross). It's worthwhile shredding your own cheese.
Broil last few minutes - To get that browned top, turn the oven to broil but watch it carefully so it doesn't burn.

Essential Cabbage Casserole Tools

Here's what you'll need to make this chicken cabbage casserole:

Mandolin Slicer: For slicing your cabbage or simply use a sharp chef's knife.
Mixing Bowls: I've been using this glass set for years and love it!
Square Casserole Dish: This one comes with a lid and is handy for after-cooking.
Covered Cast Iron Skillet: Great to reheat for next day's lunch.

chicken casserole on a white plate with fork on the side.

Serving Suggestions

We love serving this baked chicken and cabbage as the main course. It comfortably serves 4-6 people and has the perfect ratio of veggies, protein, and healthy fats, especially if you top with toaster oven bacon. However, it also makes an excellent side dish. Here are some delicious suggestions to serve it with:

Side dish: Serve this with roasted carrots and garlic, Instant Pot buckwheat, or creamed mushrooms.

Fresh salads: Since there's lots of cabbage in this recipe, I like to stick to simple salads like cucumber dill salad or cucumber tomato and onion salad where the flavors won't compete with the casserole.

Condiments: Don't forget to include a small serving of ferments like fermented jalapenos for a spicy kick or fermented cherry tomatoes for some tang.

Make it a complete meal!
This was our dinner few weeks ago, featuring the Chicken Cabbage Casserole. Make it yours this week!

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Frequently Asked Questions

Can I use red cabbage in this recipe?

You can use red or purple cabbage if that's all you have. But similarly to making red cabbage sauerkraut, it will change the color of your finished dish to purple. The flavor and texture should be very similar, however.

How long does this last in the refrigerator?

This casserole can be stored in the fridge in an airtight container for up to 4 days. These glass snap containers are perfect for leftovers. My favorite way to reheat it is in a toaster oven, convection oven, or air fryer because it creates nice crispy edges. You can also reheat in a covered cast iron skillet on medium-high heat for 4-6 minutes.

Can I freeze this cabbage chicken casserole?

You can freeze this for up to 3 months, but keep in mind that the texture may be more watery when thawed. I recommend reheating it from frozen instead of thawing it first.

Looking for more related recipes? Here are some ideas:

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

Printable Recipe

Keto Chicken Cabbage Casserole (Low Carb, Primal, GAPS) - An easy and healthy one-pan meal on a busy weeknight or a delicious side dish for a group. Chicken & Cabbage smothered in cheesy garlic flavors for a nourishing meal. #lowcarb #onepan

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4.10 from 62 votes

One-Pan Chicken Cabbage Casserole

Cabbage chicken casserole is an easy, healthy, and flavorful bake, that's naturally low-carb and high in protein.

Prep Time10

Cook Time35

Resting time5

Total Time45

Course: Main Course

Cuisine: American

Keyword: baked chicken and cabbage, cabbage chicken casserole, chicken and cabbage casserole, chicken cabbage casserole

Servings: servings

Calories: 265kcal

Author: Anya @ Prepare & Nourish

Ingredients

½ head green cabbage, shredded approximately 4 cups
1 ½ teaspoon onion powder
1 ½ teaspoon garlic powder
1 teaspoon sea salt
2 cups cooked chicken shredded or diced
3 large eggs
1 cup cottage cheese
1 cup Swiss cheese grated
½ cup sour cream
1 cup bacon crumbles
2 tablespoons fresh parsley, chopped divided

Instructions

Prep: Preheat oven to 375°F.
Season: In a square casserole dish, place shredded cabbage. Season with onion powder, garlic powder, and salt toss to combine well. Spread evenly across the bottom of the dish.
Layer: Add the shredded or diced chicken evenly across the cabbage.
Whisk: In a medium bowl, combine eggs, sour cream, cottage cheese, half of Swiss cheese, and most of the parsley (save some for garnish). Whisk to blend well.
Bake: Pour the cheese mixture over the cabbage and chicken, spreading evenly across the pan. Top with remaining cheese and bacon crumbles. Bake uncovered for 35 minutes or until cooked through.
Rest: Remove from oven and give a few minutes to rest to allow the juices to settle.

Video

Nutrition

Greek Tomato and Cucumber Salad (Primal, Low Carb, GAPS) +VIDEO

This Greek Tomato and Cucumber Salad with or without feta cheese has all the robust Mediterranean flavors. With a simple 4-ingredient salad dressing, this salad can be made in 15 minutes.

Greek Tomato & Cucumber Salad (Primal, Low Carb, GAPS)

When garden fresh tomatoes and cucumbers are plenty, fresh salads become a regular on the dinner table.

There are so many different ways to enjoy fresh tomatoes and cucumbers. Even just slicing them and arranging them on a platter goes a long way.

Growing up, we would eat tomatoes like apples, straight off the vine, still warm from the heat of the sun. Now, I enjoy my heirloom tomatoes in delicious salads with other amazing flavors.

Greek Salad with Cucumbers and Tomatoes

I love using heirloom tomatoes directly from my garden or the Farmer's Market. Red zebra and Cherokee purple are bursting with sweet flavor and delicious texture. They are undoubtedly the stars of this salad.

Spiralizing the cucumbers not only makes the cucumbers more wow-worthy, but it also eliminates the seeds. But they can just as easily be diced, chopped, sliced, or cut however you wish.

If the cucumbers are large and too seedy, I recommend removing the seeds for better flavor. English cucumbers or Persian cucumbers are best for this salad as their seeds are tiny.

Greek Salad Dressing

My favorite part about this salad is that the salad dressing can be made in large quantities. It comes together with 4 simple ingredients - just toss everything in a mason jar and you're set.

Hold off on the garlic for a longer shelf life. But the dry herbs, salt, olive oil and lemon juice can be combined and even doubled for an easy salad dressing later.

Note: I always add garlic directly to salad and not to salad dressing as it has an off-taste if it sits too long. Because I usually make salad dressings in big batches, I leave garlic out until ready to use in a salad.

Greek Cucumber Salad with Feta Cheese

This salad is naturally GAPS compliant, low carb, and primal. Feta cheese is typically made from the milk of sheep or goat. Most people tolerate sheep dairy better than cow dairy.

However, if you are strict Paleo or Whole30, simply omit the feta cheese and enjoy the salad. There's loads of flavor without the feta.

Printable Recipe

large bowl of Greek salad being tossed with a herb vinaigrette, with the dressing visible coating the cucumbers and tomatoes.

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5 from 1 vote

Greek Tomato and Cucumber Salad with Lemon Vinaigrette

Greek tomato and cucumber salad combines fresh cucumbers, tomatoes, red onion, feta, and Kalamata olives with a light lemon-olive oil dressing. This easy salad is fresh, crisp, and goes great with any of the Mediterranean-inspired dishes.

Prep Time15

Total Time15

Course: Salad

Cuisine: Mediterranean

Keyword: cucumber and tomato greek salad, greek cucumber and tomato salad, greek tomato and cucumber salad

Servings: servings

Calories: 255kcal

Author: Anya @ Prepare & Nourish

Ingredients

4 Persian cucumbers diced
4 medium tomatoes diced
1 small red onion diced
½ cup fresh feta cheese
¼ cup Kalamata olives cut into quarters
2 sprigs fresh parsley chopped finely

Greek Salad Dressing

¼ cup extra virgin olive oil
2 tablespoons lemon juice
2 teaspoons sea salt
½ teaspoon dried basil
½ teaspoon dried oregano
2 garlic cloves minced

Instructions

In a small bowl, combine ¼ cup extra virgin olive oil, 2 tablespoons lemon juice, 2 teaspoons sea salt, ½ teaspoon dried basil, ½ teaspoon dried oregano, and 2 garlic cloves. Whisk to combine and set aside.
In a large bowl, add the diced 4 Persian cucumbers, 4 medium tomatoes, 1 small red onion, ½ cup fresh feta cheese, and ¼ cup Kalamata olives.
Pour the dressing over the salad and stir to combine.

Notes

Storage: This salad is best enjoyed fresh as the tomatoes and cucumbers will start to release juices immediately. But if needed, store in the container in the refrigerator for up to 2 days.

Helpful Tips:

Dice into uniform pieces. You want a good balance of cucumber, tomato, onion, feta, and olive in each bite.
Whisk the dressing thoroughly before pouring it over the salad to make sure the garlic and herbs are evenly distributed.
Consider cutting vegetables into larger pieces to help prevent a watery salad. In the video, the cucumber is spiralized, and the tomatoes are cut into wedges.

Nutrition

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 Salads You Might Enjoy:

Simple House Salad Dressing (Paleo, Whole30, Low Carb)
Asian Cucumber Salad (Paleo, Whole30, Low Carb)
Healthy Gluten-Free Pasta Salad (Low Carb & Paleo options)
Buffalo Chicken Salad with Blue Cheese Dressing (Low Carb, GAPS, Primal)

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This recipe was originally published August 17, 1017 and has been updated.

Simple House Salad Dressing

This simple and delicious house salad dressing is made with just 3 main ingredients plus seasonings. Perfect for any salad, this house dressing is a sugar-free, Whole30, and paleo salad dressing that’s a copycat of Olive Garden’s famous house dressing.

House salad dressing inside a clear jar.

Looking for more condiments? 
Check out Greek yogurt ranch dressing, healthy Caesar salad dressing, and ladolemono.

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Recipe Overview

Prep and Cook Time: 10 minutes to prep
Cooking Method: No-cook
Dietary Info: Keto, Whole30, Paleo, GAPS, Ancestral diet
Tools Needed: Pint size 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.

Reasons to Love this House Salad Dressing

This house dressing is the GOAT - creamy, tangy, herby perfection that makes even a pile of lettuce exciting. It's like the best part of an Olive Garden salad, but without the mystery ingredients and the endless breadstick temptation (okay, maybe keep the breadsticks coming...).

Made from scratch, this dressing lets you enjoy all the flavor you love, minus the bottled weirdness. It’s rich, fresh, and oh-so-satisfying—perfect for drizzling over greens, dipping veggies, or even adding a kick to your sandwiches. Once you taste it, you’ll never want to go back to store-bought again.

And what better pairing for this Olive Garden copycat salad dressing than its equally essential partner—the salad itself? Make sure to have this house salad lined up to showcase all the flavors of the dressing.

Ingredients for House Dressing

Avocado oil: This is a mild, neutral tasting oil that is full of heart-healthy fats. I will sometimes cut it with roasted walnut oil using a 1:1 ratio because it has a deep, nutty flavor that adds complexity to the dressing. You can use extra virgin olive oil but it will be very robust and rich in flavor.
Mayonnaise: I love using my homemade avocado oil mayonnaise for best quality and flavor. It adds creaminess and helps to emulsify everything.
Apple cider vinegar: This is the acid in the dressing and balances the fats well. I like using raw apple cider vinegar for it natural probiotics and enzymes. Feel free to swap it out with red wine or white wine vinegar. You can also use lemon juice to give it some fresh and bright flavors.
Seasonings: A blend of garlic powder, onion powder, and dried herbs like thyme, oregano, and basil gives lots of flavor without overpowering. You can also use 3 teaspoons of DIY ranch seasoning to make it easy.
Sea salt: I like the Baja Gold fine grind salt in this dressing but any unrefined salt will work here.

How to Make House Salad Dressing

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

Step 1. Combine

Add all ingredients including avocado oil, apple cider vinegar, mayonnaise, sea salt, and seasonings to a pint jar.

Step 2. Mix

Seal the jar and shake well until fully combined. Or whisk vigorously with a whisk until smooth and creamy.

Helpful Tips

Use a wide-mouth mason jar with a tight seal. Shaking the dressing vigorously ensures everything mixes thoroughly, but you can also use an immersion blender for a smooth, creamy consistency.
Start with room temperature ingredients. If possible, bring the mayonnaise and oil to room temperature before making the dressing for more effortless blending.
Use a seasoning blend. Simplify the recipe by swapping the individual herbs and spices for an Italian seasoning mix or Herbes de Provence. It makes this recipe super easy.
Give it time. Let the dressing sit for at least 30 minutes in the fridge before serving to allow the flavors to meld together.

Troubleshooting

Dressing not emulsifying? If the oil and vinegar don't mix well, try using an immersion blender to break the oil particles and ensure it fully combines with the vinegar.
Lumpy texture? This could be due to cold mayo or improperly mixed ingredients. Whisk or shake it more vigorously to smooth it out.

Product Highlight!

Roasted Walnut Oil

If you really want your house salad dressing to stand out, use this roasted walnut oil. It's so aromatic, flavorful, and has a rich nutty depth that takes this to the next level. It gives sunflower oil vibes but without the added fragrance.

Grab yours →

💭Meal Prep Suggestion!
This house salad dressing is basically your meal prep BFF. Whip up a batch at the start of the week, stash it in a mason jar, and boom—you’ve got a ready-to-go dressing for effortless salads, grain bowls, or even a sneaky veggie dip. It actually gets better as the flavors meld, so by midweek, it’s basically gourmet. If it firms up in the fridge (because, science), just let it hang out at room temp for a few minutes and give it a good shake—like you're waking it up for work. No sad, dry salads on your watch!

A fresh green salad with tomatoes, onions, olives, and croutons is served on a white plate, accompanied by two gold forks on the side.

Serving Suggestions

The most obvious way to serve this house dressing is drizzling it over crisp, fresh house salad. It's a classic pairing that lets the dressing shine. For the ultimate Olive Garden experience - real food style - serve it alongside a comforting bowl of homemade Zuppa Toscana.

And you've got a complete meal that's both satisfying and wholesome, without ever needing to leave your kitchen.

A salad is on a white plate, with two forks beside it.

Frequently Asked Questions

How do I store house dressing?

Store leftover dressing in an airtight container like a mason jar for up to 14 days. These Weck preserving jars are excellent. Be sure to give it a good shake before using, as it may separate over time.

Can I freeze the house dressing?

While it’s best fresh, you can freeze the dressing for up to a month. Just be aware that the texture may change slightly once thawed, so it might need a good shake or stir before using again.

My house dressing solidified in the fridge! What can I do?

If your dressing solidified in the fridge, simply let it sit at room temperature for about 15-20 minutes to loosen up. Once it’s softer, give it a good shake or whisk to mix everything back together. If it’s still too thick, add a small amount of water, vinegar, or lemon juice to reach your desired consistency. You can also stir in a bit of extra olive oil for a richer, smoother texture.

Looking for more healthy condiments? Here are some ideas:

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

Printable Recipe

Print Recipe

3.50 from 6 votes

Simple House Salad Dressing - Paleo, Low Carb, Whole30

Tangy, creamy, full of flavor, this house dressing is a staple in our real food kitchen. Easily whip this up in 2 minutes with only 4 healthy ingredients.

Prep Time10

Total Time10

Course: Condiment, Salad

Cuisine: American

Keyword: house dressing, house salad dressing

Servings: servings

Calories: 29kcal

Author: Anya @ Prepare & Nourish

Ingredients

House Dressing:

½ cup avocado oil or roasted walnut oil
5 tablespoons apple cider vinegar
3 tablespoon mayonnaise
1 ½ teaspoon sea salt
1 teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon thyme
½ teaspoon oregano
½ teaspoon basil

Instructions

Add all ingredients including ½ cup avocado oil or roasted walnut oil, 5 tablespoons apple cider vinegar, 3 tablespoon mayonnaise, 1 ½ teaspoon sea salt, 1 teaspoon garlic powder, ½ teaspoon onion powder, ½ teaspoon thyme, ½ teaspoon oregano, and ½ teaspoon basil to a pint jar.
Seal the jar and shake well until fully combined. Or whisk vigorously with a whisk until smooth and creamy.

Notes

Storage: Store the salad dressing in an airtight container like a mason jar in the refrigerator for up to 2 weeks. If it solidifies, simply take it out and let it sit at room temperature for a few minutes. Then, give it a good shake or stir to re-emulsify the ingredients.

Helpful Tips:

Use a wide-mouth mason jar with a tight seal. Shaking the dressing vigorously ensures everything mixes thoroughly, but you can also use an immersion blender for a smooth, creamy consistency.
Start with room temperature ingredients. If possible, bring the mayonnaise and oil to room temperature before making the dressing for more effortless blending.
Use a seasoning blend. Simplify the recipe by swapping the individual herbs and spices for an Italian seasoning mix or Herbes de Provence. It makes this recipe super easy.
Give it time. Let the dressing sit for at least 30 minutes in the fridge before serving to allow the flavors to meld together.

Troubleshooting

Dressing not emulsifying? If the oil and vinegar don't mix well, try using an immersion blender to break the oil particles and ensure it fully combines with the vinegar.

Lumpy texture? This could be due to cold mayo or improperly mixed ingredients. Whisk or shake it more vigorously to smooth it out.

Nutrition

Avocado Cabbage Slaw (Low-Carb, Paleo, Whole30) +VIDEO

This Avocado Cabbage Slaw can be enjoyed as a salad next to a healthy protein or in your favorite tacos. It's rich in healthy fat, yummy crunch and loads of flavor.

Cabbage is an incredibly versatile cruciferous vegetable. They are typically grown in the cooler months and have been mainstay vegetable in many traditional cuisines.

It is an excellent source of vitamin C and K as well as various B vitamins and is rich in phosphorus, magnesium, calcium and selenium. Part of what makes cabbage a staple in many kitchens is the economical factor.

Inexpensive Meals Made Simple

According to a report by the Economic Research Service at the U.S Department of Agriculture (USDA), cabbage is the second most economical vegetable in terms of price per cup. (source) This relatively low economic cost of cabbage makes this vegetable a nutritional bargain. Just in case you're curious what beat cabbage on the frugal totem pole - it's the humble potatoes! No wonder cabbage and potatoes are my two favorite foods.

Keto Avocado Coleslaw

The avocados make this slaw so creamy and rich in texture - you'll forget you're eating a crunchy vegetable. The grape tomatoes add a nice change of flavor and texture to this slaw. And the parsley dressing in your favorite oil and apple cider vinegar is simply divine.

We love this slaw as a side salad next to some roast chicken or wild salmon but I bet it would be amazing in tacos too. The only modification I would make if you're adding it to tacos or sandwiches is dice the tomatoes and the avocados smaller.

Avocado Cabbage Slaw - Low Carb, Paleo & Whole 30

Helpful Tips for this Avocado Cabbage Slaw:

You will need ½ small cabbage head to make 4 cups of shredded cabbage. I prefer to run the cabbage through my food processor for uniform thin strips but it can also be finely chopped with a sharp knife.
For the most amazing results, please refrain from using bagged cabbage slaw. Fresh is always best!
We love this as a salad to healthy protein such as roast chicken and grilled salmon. If you're using this as slaw in tacos or sandwiches, cut the avocados and tomatoes smaller.
Feel free to swap cilantro for parsley if using this slaw in tacos.

Tools Used in This Recipe:

Food Processor - makes shredding of the cabbage so easy and convenient and the thin, uniform strips of cabbage are perfect!
Sharp knife - for those tomatoes and if you're opting to cut the cabbage by hand.
Avocado Slicer - I love using a good ol' knife but this tool has great reviews. You'll need to make cuts across though for diced avocado.

Printable Recipe

Avocado Cabbage Slaw - Enjoy this as a side salad next to a healthy protein or add some to your favorite tacos. It's rich in healthy fats, yummy crunch and loads of flavor. #lowcarb #paleo #whole30

Print Recipe

4.28 from 11 votes

Avocado Cabbage Slaw - Low Carb, Paleo, Whole30

This Avocado Cabbage Slaw can be enjoyed as a salad next to a healthy protein or in your favorite tacos. It’s rich in healthy fat, yummy crunch and loads of flavor. This keto cabbage slaw is naturally paleo and whole30.

Prep Time20

Total Time20

Course: Salad

Cuisine: American

Keyword: 5 ingredients, budget friendly, budget meals, Dairy-free, GAPS, keto, low-carb, Nut-free, paleo, primal, quick & easy,, whole30

Servings: servings

Calories: 156kcal

Author: Anya @ Prepare & Nourish

Cost: $4.50

Equipment

Ingredients

4 cups shredded green cabbage
1 cup grape tomatoes, halved
2 small avocados, diced
4 tablespoons avocado oil
2 tablespoons Apple Cider Vinegar
3 tablespoons chopped fresh parsley
1 ½ teaspoon sea salt
½ teaspoon black pepper

Instructions

Add freshly shredded cabbage to a medium bowl. Add halved tomatoes and diced avocados.
In a small bowl, whisk oil, vinegar, parsley, salt and pepper.
Pour dressing over vegetables and combine well.
Enjoy immediately or allow for flavors to infuse together by transferring to refrigerator for 1 hour prior to eating.

Video

Notes

| Nutrition Information Disclaimer |

Nutrition

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.

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More Healthy Cabbage Recipes:

Lazy Cabbage Rolls (Paleo, Low Carb, Whole30, Keto) +VIDEO
Keto Chicken Cabbage Casserole (Low Carb, Primal, GAPS)
Low Carb Cabbage Cucumber Salad (Paleo, Keto, GAPS) +VIDEO
Oven Roasted Garlic Parmesan Cabbage Steaks (Keto, GAPS, Low-Carb)

Homemade Tortilla Chips - Easy Oven Baked Recipe

Homemade tortilla chips can be made with just 3 simple ingredients and a few minutes of prep time. You'll love the ease and simplicity of this oven-baked tortilla chips recipe that will take your snacking game to the next level. They're savory, salty, and perfectly crunchy! Learn how to make tortilla chips to go with salsa, pico de Gallo, guacamole, and more!

crispy tortilla chips surrounding a pile of guacamole.

This simple recipe was born out of sheer necessity to not leave the house when pressed for tortilla chips. I had a stack of sprouted corn tortillas that I knew would make terrific tortilla chips.

If you've ever had freshly made tortilla chips, you know how deliciously addicting they are. They are distinctly different and incredibly tasty than store-bought chips. There is a unique, satisfying crunch that can only come from homemade tortilla chips.

But when you think of freshly made tortilla chips from your local taqueria, you're probably referring to chips fried in rancid vegetable oil.

These homemade tortilla chips have a healthy take on them without sacrificing that crunch and they go perfectly with pico de Gallo, chunky guacamole, and even work great in sheet pan nachos.

Looking for more healthy swaps? 
Check out avocado oil mayonnaise, air fryer croutons, and condensed milk recipe.

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Recipe Overview

Prep and Cook Time: 5 minutes to prep and 10-15 minutes to bake
Cooking Method: Oven-baked
Dietary Info: Gluten-free with Grain-free, Paleo, and Whole30 options
Tools Needed: sharp knife, cutting board, and sheet pan
Skill Level: Easy

Why you'll love Homemade Tortilla Chips

No waste recipe - If you have a few leftover tortillas from Cajun fish tacos laying in the back of the fridge, this is a great recipe to put them to work.

Can be made with any tortillas - Use corn tortillas for that traditional corn chip flavor but this tortilla chips recipe will also work with any tortillas. Try flour, corn, even cassava flour tortillas.

Fresh and addicting - Homemade tortilla chips straight out of the oven are the perfect snack with their incredibly fresh and addicting crunch.

Budget-friendly option - Homemade tortilla chips are so much more cost-efficient than good quality chips from the store.

Bold Flavor Profile: Keep it simple with avocado oil and salt or dress them up with lime and a pinch of cayenne pepper.

💭Fun Fact: The tortilla chip trend started in 1940 by a tortilla factory owner to salvage discarded tortillas. Rebecca Webb Carranza cut the unused tortillas into triangles, fried them, and sold them for $0.10 per bag at the El Zarape Tortilla Factory. She went on receive the Golden Tortilla award in 1994 for her contribution to the Mexican food industry. And our Taco Tuesdays, Cinco de Mayo, and Superbowl parties have never been the same since!

Ingredients for Oven Baked Tortilla Chips

Learn how to make tortilla chips with 3 simple ingredients. This homemade tortilla chips recipe can be ready in under 15 minutes.

Ingredients to make tortilla chips on a counter top including avocado oil, salt, and tortillas.

Corn tortillas: Use your favorite brand of yellow corn tortillas for that authentic taste. I used the smaller taco 8" tortillas made with sprouted corn. White corn tortillas will work too.
Cooking spray: You'll need a healthy fat with a high smoke point to help crisp up the tortillas. The best way to ensure all tortilla triangles are coated with fat is to use a cooking spray like Chosen Foods Avocado Oil spray or olive oil spray.
Sea salt: Use good quality coarse salt on the chips. See my guide on unrefined salt and the importance of using high quality salt in your cooking.

See the recipe card for exact quantities.

Substitutions and Variations

Lime & Cumin - In addition to the oil, add a bit of lime juice, zest, cumin, and coriander and sprinkle evenly on the chips.
Ranch seasoning - This gives that Doritos Ranch flavor but without all the junk ingredients. Sprinkle with lemon juice and dried ranch seasoning on the tortilla chips.
Hot and Spicy - Add hot sauce like Tabasco or brine from the pickled jalapenos and garlic powder.
Taco seasoning - Add a dash of taco seasoning to give these chips that Mexican-inspired flavor.

tortilla chips laying on a brow platter next to guacamole, in the back a baking sheet has freshly made chips.

Make it using Ancestral Wisdom

Staying true to the heart of what Prepare and Nourish is all about, there are ways to ensure you get the maximum nutrition in this recipe by following ancestral and traditional dietary philosophy. Check out these simple tips to make this recipe nutrient-dense.

Use healthy fat. There's no problem frying foods when using proper heat-stable fat. In fact, traditionally, tortilla chips were often fried in lard or beef tallow. But as with all foods that have become highly commercialized and industrialized, healthy fats were soon replaced with rancid vegetable oils like canola oil and corn oil.

Making tortilla chips in the oven requires very little fat. In fact, the best way to make sure all tortilla triangles are coated with fat is to use an oil spray. My favorite is Chosen Foods Avocado Oil Spray as it is 100% avocado oil with no propellents, emulsifiers, or additives.

For a fun twist, you can also use a duck fat cooking oil spray, but check the ingredients that it only has duck fat. By using a cooking spray, you avoid tortilla chips sitting in a pool of oil and ensure that all tortilla triangles are covered in fat.

Use sprouted tortillas. Essentially any tortillas will work for homemade tortilla chips. Flour, corn, even cassava or almond flour should work.

My favorite tortillas are sprouted corn tortillas. Not only are they naturally gluten-free, they are sprouted. Soaking or sprouting grains is essential for better nutrient bio-availability and digestion. You can learn more about this concept from this Weston A. Price article on grains.

Food for Life makes delicious sprouted corn tortillas, but in a pinch, La Tortilla Factory makes good corn tortillas as well. I recommend using organic and non-GMO tortillas because corn is one of the biggest GMO crops.

How to Make Tortilla Chips

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

corn tortillas that are cut into 8ths on top of a cutting board.

Step 1. Cut tortillas

Stack all tortillas and cut them into wedges or triangles - I cut them into eights.

Step 2. Bake tortilla chips

Spread them evenly on a baking sheet and spray both sides with cooking oil. Season with salt and bake.

💭Pro tip: Flip the tortilla chips halfway and pop them back in the oven to continue to bake until golden brown.

Helpful Tips for Tortilla Chips Recipe

Don't overcrowd - Arrange the tortilla wedges in a single layer on the baking sheet to allow for even baking.

Coat evenly - When spraying the tortilla wedges with avocado oil, ensure even distribution to achieve that perfect crispness.

Use bottled oil - If using liquid flavoring like lime juice and hot sauce, it's best to combine it with the oil first and use a pastry brush to coat the tortilla triangles evenly.

Watch carefully while baking - Keep a close eye on them while they are in the oven and bake until golden brown. Ovens vary, and overcooking may result in burnt chips but you also want them baked well, or they will be chewy.

Make clean-up a breeze - Line the baking sheet with parchment paper for easy clean-up.

Season with salt immediately - For an extra touch of saltiness, season with a little bit flaky sea salt as soon as they come out of the oven.

💭Meal Prep Suggestion: If you made a big batch of homemade baked tortilla chips and they have gone stale, pop them in a preheated oven for 5-10 minutes to restore and revive their crispiness.

Tortilla chips with salt on the right side of a guacamole mountain.

Recommended Tools & Links

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

Tools: solid cutting board, chef's knife, pizza cutter, sheet pan, parchment paper

Ingredients: sprouted corn tortillas, avocado oil spray, sea salt

Serving Suggestions

These homemade chips are sturdy enough to scoop up even the thickest and heartiest guacamole, buffalo chicken dip, homemade salsa like pico de Gallo, or other favorite dips. And the chips will not break.

Make these delicious crunchy chips for your next taco night. They are even great to be used in sheet pan nachos. Use these homemade tortilla chips like you would store-bought bagged variety. Try breaking them up to top pumpkin chili or white chicken chili for that salty crunch.

Tortilla chips recipe pairing suggestions

Storage and Reheating Instructions

To store: Homemade tortilla chips are best eaten fresh while they're still slightly warm and crunchy. But if you have any leftovers, store them in an airtight container or a ziplock bag for up to a week at room temperature.

Storage containers: These glass snap containers are perfect for any leftover chips.

To reheat: To refresh tortilla chips, pop them in a 350°F preheated oven or air fryer for a few minutes until crispy again.

Tortilla chip sticking out of a pile of colorful guacamole.

Frequently Asked Questions

Are tortilla chips healthy?

The topic of healthy is highly subjective, but as with all recipes here at Prepare and Nourish, we put emphasis on the source of the food. If you are using real, wholesome ingredients and a healthy choice of fat, yes, these are healthier chips compared to others. Plus, you have the flexibility to make homemade tortilla chips using sprouted corn tortillas for gluten-free tortilla chips, sprouted grain tortillas for better digestibility, organic corn tortillas, and grain-free tortillas.

How do you make crispy tortilla chips?

The key is spraying every tortilla triangle with oil so they don't dry out during baking. Also, it helps to season the chips immediately after pulling them out of the oven. Stale chips can be revived in a preheated 400°F oven for 5 to 10 minutes.

Can I make these tortilla chips in the air fryer?

Yes, you can make air fryer tortilla chips in half the time. Follow the recipe as written and air fry at 350°F for about 5-8 minutes, flipping halfway until they're golden and crisp. It's a quick and efficient way to achieve a satisfying crunch without deep frying or heating up the big oven.

Looking for more related recipes? Here are some ideas:

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

Printable Recipe

tortilla chips with salt flakes and guacamole to the left.

Print Recipe

5 from 47 votes

Homemade Baked Tortilla Chips

This homemade tortilla chips recipe is made with only 2 ingredients plus salt and are perfectly salty and crunchy - ready to dip into salsa, guac or queso!

Prep Time5

Cook Time14

Total Time19

Course: Appetizer

Cuisine: Mexican

Keyword: homemade tortilla chips, how to make tortilla chips, oven-baked tortilla chips, tortilla chips recipe

Servings: servings

Calories: 57kcal

Author: Anya @ Prepare & Nourish

Equipment

Ingredients

8 8" gluten free tortillas
avocado oil spray
sea salt

Instructions

Prep: Pre-heat oven to 350°F. Stack all tortillas together and cut tortillas into wedges.
Arrange: Spread the tortilla wedges on a baking sheet in a single layer. Spray with oil and season with salt.
Bake: Bake in oven for 7 minutes, watching carefully. Flip the tortilla chips, season the other side with oil and salt and pop back in the oven for 6 more minutes or until golden brown.
Season: Remove from oven, season again with salt if desired and enjoy immediately.

Notes

Storage: Store leftover tortilla chips in an airtight container or ziplock bag for up to one week at room temperature.

Helpful tips:

Don't overcrowd - Arrange the tortilla wedges in a single layer on the baking sheet to allow for even baking.
Coat evenly - When spraying the tortilla wedges with avocado oil, ensure even distribution to achieve that perfect crispness.
Use bottled oil - If using liquid flavoring like lime juice and hot sauce, it's best to combine it with the oil first and use a pastry brush to coat the tortilla triangles evenly.
Watch carefully while baking - Keep a close eye on them while they are in the oven and bake until golden brown. Ovens vary, and overcooking may result in burnt chips but you also want them baked well, or they will be chewy.
Make clean-up a breeze - Line the baking sheet with parchment paper for easy clean-up.
Season with salt immediately - For an extra touch of saltiness, season with a little bit more salt as soon as they come out of the oven.
Revive stale tortilla chips - Pop them in a 350°F preheated oven for 5-10 minutes to refresh the chips and make them crispy again.

Nutrition

Mango and Cream Gummy Recipe - Trader Joe's Copy Cat (Paleo, GAPS, Low Carb)

Mango and Cream Gummies are a gut-healing, refined sugar-free, and an overall healthy treat that your whole family will love. It's a simple Paleo and GAPS candy that takes 20 minutes to make.

Do your kids enjoy gummy candies but you cringe at the long list of added sugars and preservatives?

If so, you must try these Mango and Cream Gummy Candies. They taste just like the Mango Mango candies from Trader Joe's but with only a handful of clean ingredients.

Mango and Cream Gummy Recipe - Trader Joe's CopyCat

The best part about recreating your favorites at home is that I have total control over the ingredients used and that allows me to use the best quality on the market. So, let's take a look at the short ingredient list, starting with the order in which they are used:

Mango Nectar vs. Mango Juice:

This is the star of the recipe and what gives the subtle sweetness to the gummies. Mango nectar is essentially mango juice but because mango generally contains so much fruit pulp that it cannot be sold as 100% fruit juice.

Most nectars have added water and sugar -- so be on the lookout for one without the added sugar or other preservatives. My first choice is Organic Mango Nectar at Costco, followed closely by Trader Joe's canned Mango Juice (they come in 4-pack and have zero added sugars!

Gummies Using Unflavored Grass-Fed Gelatin:

Gelatin is having it's time in the spotlight these days and for good reason.

This superfood is rich in minerals, amino acids and is 98% protein. Not to be confused with collagen (which is added to my morning drink daily and is just as superfoodish!), gelatin is naturally gluten-free and has zero fat. Note that gelatin is what "gels" and gives these gummies that traditional gummy texture where as collagen would not change the consistency or texture of your drink.

We use Perfect Supplements for all our collagen and gelatin needs. It is exclusively sourced from pastured cows, is non-GMO and is free from hormones and pesticides. Truly a product you’ll feel good about.

Perfect Supplements has kindly given P+N readers a 10% discount. Enter PREPARE10 at checkout and get your grass-fed, non-GMO gelatin today!

Homemade Gummies with Raw Honey

I like to preserve the nutritional benefits of using raw honey whenever I can so I avoid heating it as much as possible. Use a light colored honey such as this one so it doesn't darken the gummies.

When adding honey, make sure the gelatin mixture has cooled down enough to not destroy the live enzymes in the honey but you also want it to be warm enough to dissolve the sweetener easily. You want to keep it under 98F degrees to avoid denaturing the honey.

Dairy Free Mango and Cream Gummies

Coconut Yogurt is used to create that creamy part of the gummies. It has a perfectly thick texture and adds a subtle tartness to these sweet gems. It balances out the mango flavor so well. Lightly seasoned with honey and stevia if desired, this yogurt addition makes these Mango and Cream Gummies just like the real Trader Joe's Mango Mango candies.

Mango Gummies from Trader Joe's

The Mango Mango gummy candies from Trader Joe's is my weakness. I realize it doesn't have the cleanest ingredients (I'm looking at you cane sugar!) but every now and then I would purchase them as a treat for my family.

That's why I was itching to recreate a Paleo version at home - one that I would feel good about consuming. I'm very pleased with this recipe and how crazy similar it tastes to the Trader Joe's version.

Mango Gummy Recipe

Printable Recipe

Mango & Cream Gummy Candies - Trader Joe's Copycat!! Mango and Cream Gummies are a gut-healing, refined sugar-free, and an overall healthy treat that your whole family will love. It's a simple Paleo and GAPS candy that takes 20 minutes to make. #paleotreats #copycat

Print Recipe

5 from 2 votes

Mango and Cream Gummy Recipe - Trader Joe's Copy Cat (Paleo, GAPS, Low Carb)

Mango and Cream Gummies are a gut-healing, refined sugar-free, and an overall healthy treat that your whole family will love. It's a simple Paleo and GAPS candy that takes 20 minutes to make.

Prep Time10

Cook Time10

Resting time1

Total Time20

Course: Dessert

Cuisine: 5 ingredients, Budget Friendly, Dairy Free, GAPS, Kid Friendly, Low Carb, Nut Free, Paleo, Primal

Servings: gummies

Calories: 28kcal

Author: Anya @ Prepare & Nourish

Ingredients

For Mango Mixture

¾ cup mango nectar divided
2 tablespoons unflavored grass fed gelatin

For Yogurt Mixture

2 tablespoons room temperature water
1 tablespoon unflavored grass fed gelatin
1 tablespoon boiling water
1 tablespoon raw honey light colored
½ cup full fat coconut yogurt
6-10 stevia extract optional

Instructions

Mango Mixture

Bloom gelatin in ½ cup of mango juice and set aside in a small saucepan.
Once gelatin and mango nectar has thickened, add remaining mango nectar (¼ cup) and set on medium-low heat. Whisk gently to dissolve the gelatin. Set aside to chill.

Yogurt Mixture

In another small saucepan, bloom gelatin with room temperature water.
Once thickened, add boiling water and dissolve over medium-low heat until consistency is smooth (approximately 3 minutes)
Remove from heat, add honey and yogurt and stevia if desired. Whisk well to combine. Set aside to slightly chill to room temperature.

Bringing it Together

In silicone molds or mini muffin pan, fill ⅔ of the cavity with mango mixture. Carefully pour about a teaspoon of the yogurt mixture and quickly make swirls using a toothpick.
Set aside at room temperature for two hours to completely set.
Store in closed container at room temperature for up to a week.

Video

Notes

| Nutrition Information Disclaimer |

Please note: Mango is not considered low carb due to its high sugar content. However, with the gelatin and coconut yogurt in this recipe, each gummy comes to 2 net grams of carbs. As always, enjoy these as a treat and you won't sabotage your health goals.

Nutrition

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 Healthy Treats You Must Check Out:

3 Ingredient Bedtime Gummies (Paleo, GAPS)
Raspberry Cheesecake Fat Bombs (Primal, GAPS, Low Carb)
Keto Hazelnut Butter Cookies (Gluten Free, Low Carb)
Paleo Coconut Flour Banana Bread Muffins (Nut Free, Dairy Free)

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Chicken and Potato Salad

This chicken potato salad is a twist on the favorite Russian "Olivier" salad but better - it's made with real, wholesome ingredients like chicken (instead of bologna meat), potatoes, fermented pickles, and tossed in mayonnaise. Perfect for all your holidays or even meal prep for the week!

Olivier Salad originated in the 1860s at the Hermitage, a famous Moscow restaurant, where Belgian chef Lucien Olivier created the dish with fancy ingredients like grouse, caviar, and crayfish tails.

Over time, the recipe evolved into a more affordable, everyday dish with potatoes, pickles, eggs, and, traditionally, bologna (you know - the mystery meat!). But in an effort to bring back real food into the kitchens, we're ditching the bologna and using leftover meat made from whole chicken broth.

Looking for more Russian recipes made with wholesome ingredients? 
Check out aspic, stuffed cabbage rolls, and cod liver salad.

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Recipe Overview

Prep and Cook Time: 20 minutes to prep and 20 minutes to cook, but need at least 30 minutes to chill and rest
Cooking Method: Stove-top (but ingredients can be cooked ahead)
Dietary Info: Whole30, Paleo, Ancestral diet
Tools Needed: vegetable chopper (or sharp chef knife)
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 Olivier Salad

One of the best things about this childhood favorite of mine is that it ditches the processed bologna and goes all in on real, wholesome ingredients.

I'd even argue that it can be a nutrient-dense salad. You've got the resistant starch (prebiotic for your probiotics) from the cooked and cooled potatoes, probiotics from the pickles, and homemade mayo for healthy fats. And of course, the eggs and chicken for that healthy source of protein.

I make this chicken potato salad regularly for our lunches as well as milestone celebrations and I think you'll love it too!

Ingredients for Chicken and Potato Salad

Potatoes and carrots on a table, chicken and cucumber on a white plate, eggs in a white bowl, and mayonnaise in a glass bowl.

Potatoes: Yukon gold potatoes are my favorite for Olivier salad because the texture holds up well.
Carrots: I like to peel the carrots first before adding them to water (makes dicing super fast later).
Eggs: Hard-boiled eggs not only add creaminess but bring in a protein punch too.
Chicken: You can use any kind of cooked chicken—whether it's leftover meat from a whole chicken broth, roasted chicken, or even grilled chicken. Just keep in mind that the cooking method will bring its own unique flavors to the salad.
Pickles: Only the best kind in this olivier salad recipe: lacto-fermented dill pickles, complete with probiotics and lots of gut-friendly enzymes. Add a splash of the brine into the salad for an extra kick.
Mayonnaise: Like pickles, homemade mayonnaise is far superior to store-bought versions. You will love my avocado oil mayonnaise and it makes this salad so creamy and delicious.

Substitutions and Variations

Spicy - add a splash of brine from fermented jalapenos.
Peas - I generally don't add peas (my family isn't the biggest fan) but some traditional recipes call for a can of peas.
Instant Pot - Steam the potatoes, carrots, and eggs in the Instant Pot in one go, followed by quick pressure release. Use the smallest potatoes (or cut them in half) and the largest carrots so they cook to fork tender in that 5-minute mark.

How to Make Olivier Salad

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

Step 1. Cook

Cover the scrubbed potatoes and carrots fully with water. Cover and bring to a boil on high heat. Remove the lid and reduce the heat to medium, and continue to simmer until the carrots are slightly fork-tender.

A carrot on a white plate and potatoes in a pan.

Step 2. Remove

Pull out the carrots with a pair of tongs and set aside to cool. Continue to cook the potatoes until they are fully fork-tender. Carrots will cook for about 10-15 minutes, while potatoes need 15-20 minutes, depending on the size.

Mix sliced vegetables and shredded chicken in a bowl.

Step 3. Chop

Dice the leftover chicken, eggs, and pickles. Once the potatoes and carrots are fully cooled, finely chop them as well. Then, combine everything in a large bowl.

Mix the sliced vegetables, and chiken in a bowl

Step 4. Mix

Add mayonnaise and stir well to coat everything evenly. Adjust salt and pepper if needed. Cover and refrigerate for at least 30 minutes before serving.

Helpful Tips

Cook carrots al dente - I like to cook my carrots just before they reach fork-tender, so they maintain a slight firmness and sweetness in the salad.
Chill the veggies - Let your potatoes, carrots, and eggs cool completely before dicing. In fact, I often do this the night before and keep them chilled in the fridge. It helps prevent the salad from becoming too mushy.
Finely chop - To get that classic Olivier salad texture, dice everything into small, uniform pieces.
Make ahead - This salad tastes even better after it’s had time to chill, so consider making it a few hours or even the day before serving.

Troubleshooting

Too dry? Add another tablespoon of mayonnaise or a splash of pickle brine to add a touch of moisture.
Mushy potatoes? If your potatoes become too soft while cooking, avoid over-mashing them when dicing and stirring. You want to retain some structure. If this happens, the salad may become too mushy, so make sure to cook potatoes just until fork-tender.

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💭Meal Prep Suggestion!
Traditionally, this recipe is made for holidays but it's super meal-prep friendly. Make a big batch of this salad, portion it into containers, and voilà—lunches for the week are sorted! Just don’t forget to hide one in the back of the fridge for yourself, because trust me, someone will definitely try to steal it. It has the perfect balance of protein, carbs, and healthy fats so it's excellent for on-the-go days!

Serving Suggestions

We love serving this chicken and potato salad with all the usual holiday and celebratory dishes. Here's a few ideas for you to make it easier to put your menu together:

Main dish: Pair real food olivier salad with slow cooker duck, spatchcock turkey recipe, or air fryer lamb chops.

Side dish: Don't forget the classic side dishes like crispy roasted potatoes or buttered cabbage.

Fresh salads: And to round out your special meal, try garlic dill cucumbers, cucumber, tomato, and onion salad, or a classic house salad.

Condiments: I always like to include a ferment or two at all my meals. Pickled green tomatoes and raw sauerkraut always make an appearance on my table.

More festive Olivier salad pairing suggestions:

Quick 15-Minute Baked Salmon with Mayo and Fresh Dill
15 Minutes
Easy Cast Iron Pan-Fried Pork Chops (No Flour)
25 Minutes
Easy Air Fryer Duck
1 Hours 15 Minutes
Stuffed Cabbage Rolls
2 Hours 30 Minutes

Frequently Asked Questions

How do I store chicken and potato salad?

Store the leftover salad in an airtight container in the refrigerator for up to 4 days. These glass snap containers are perfect for leftovers. Without mayonnaise, it will last longer, but if you want to extend the fridge shelf life even more, store the chopped pickles separately from the other ingredients. Then, toss everything to combine when ready to serve.

Can I freeze Olivier salad?

I don't recommend it. The mayonnaise will not have the same texture upon thawing and the veggies will become mushy and watery. It's best enjoyed fresh and stored in the fridge for a few days.

How can I make this salad ahead for a party?

To make this salad ahead for a party, prepare it up to 48 hours in advance by cooking and chopping all the ingredients, then mixing them together, except for the pickles and mayo. Store in an airtight container in the refrigerator, and add the pickles and mix with mayonnaise just before serving to keep the pickles crisp.

Looking for more nutrient-dense holiday dishes? Here are some ideas:

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

Printable Recipe

Print Recipe

5 from 2 votes

Chicken and Potato Salad

This chicken potato salad is a wholesome twist on Russian Olivier salad, made with real ingredients and perfect for holidays or meal prep!

Prep Time20

Cook Time20

Resting Time30

Total Time1 10

Course: Salad

Cuisine: American, Russian

Keyword: chicken and potato salad, chicken potato salad, olivier salad, olivier salad recipe

Servings:

Calories: 238kcal

Author: Anya @ Prepare & Nourish

Equipment

vegetable chopper

Ingredients

2 Yukon gold potatoes (approximately 1 ¼ pounds)
4 carrots
6 hard-boiled eggs
6 pickles
2 cups cooked chicken
1 cup mayonnaise
salt and pepper to taste

Instructions

Cook the veggies but covering scrubbed potatoes and carrots fully with water. Bring to a boil, then reduce heat to medium and continue to simmer until the carrots are slightly fork-tender.
2 Yukon gold potatoes, 4 carrots
Pull out the carrots with a pair of tongs and set aside to cool. Continue to cook the potatoes until they are fully fork-tender.
Dice the leftover chicken, eggs, and pickles. Once the potatoes and carrots are fully cooled, finely chop them as well. Then, combine everything in a large bowl.
6 hard-boiled eggs, 2 cups cooked chicken, 6 pickles
Add mayonnaise and stir well to coat everything evenly. Adjust salt and pepper if needed. Cover and refrigerate for at least 30 minutes before serving.
1 cup mayonnaise, salt and pepper to taste

Notes

As a make-ahead dish, leave out the mayonnaise until the day of serving.
You can prolong the shelf-life (in the refrigerator) by storing the chopped pickles separately from the other ingredients so to avoid spoilage.
Fully combined Healthy Potato Salad keeps in the refrigerator up to 2 days. Without mayonnaise: 3-4 days. Without mayonnaise and pickles: up to 5 days.

Nutrition

Everything Bagel Cucumber Bites with Smoked Salmon (Low Carb, GAPS, Primal)

Healthy smoked salmon on top of cream cheese topped cucumber slices and finished off with Everything Bagel Seasoning. A delicious, super easy, 15 minute, low-carb appetizer.

These are what healthy appetizer dreams are made off.

Everything Bagel Cucumber Bites with Smoked Salmon (Low Carb, GAPS, Primal)

Crunchy cucumber slices with luscious cream cheese and smoked wild salmon is enough to make you swoon over this nutrient-dense appetizer. Top that with tart lemon slices, delicious capers, fresh and zesty dill and the ever so popular Everything Bagel Seasoning.

Delicious. Easy. Nutritious. The best of the best and yet the most simplest of appetizers the internet has to offer. It works great for holidays such as Easter, Thanksgiving Day, and Christmas as well as just a fun snack any time of the week.

Smoked Salmon Appetizers with Cream Cheese

Smoked salmon and cream cheese go together so well. Wouldn't you agree? There are so many appetizers you can make in a pinch if you just have these two ingredients on hand.

It's such a classic pair but gives you a plethora of options to work with. Add dill. Parsley. Lemon or lime. All of that is all so delicious as long as salmon and cream cheese are there.

The best thing is that these two main ingredients are naturally low carb and GAPS diet compliant. That means it's great for those watching their carbs and on a Simple Carbohydrate healing diet (SCD). Just be sure to read the ingredient label to avoid any food coloring, unnecessary gums and other additives.

How to Make Cucumber Smoked Salmon Appetizers Nutrient Dense?

The best and easiest way to make anything nutrient dense is to source sustainable, wholesome ingredients. That means no refined sugar, no additives, no food coloring.

In these Everything Bagel Cucumber Bites that means using Wild smoked salmon with NO food coloring.

That also means using full-fat grass-fed cream cheese. We love Nancy's Yogurt Organic Cream Cheese - the texture, fat content, and flavor is absolutely unbeatable! And they don't add any fillers or gums to their cream cheese. The best part is that their cream cheese is cultured with live probiotics making it a fermented food. This is nutrient-dense at it's finest!

The toppings are just that - make them as nutrient as you can but ultimately the best is in the fats (salmon + cream cheese). I would suggest using organic lemons especially since the rinds are used.

Tips for Everything Bagel Cucumber Bites with Smoked Salmon

English cucumber works best for this recipe but if you don't have it local, use two regular cucumbers. Just remember they will most likely release more juice as soon as they are cut.
To release the cream cheese off the knife, just tip it at 45 degrees and press into the cucumber slice to help push the cream cheese off. Use your fingers lightly if needed to keep it even on the cucumber slice.
If you don't have Everything Bagel Seasoning from Trader Joe's - use equal parts sesame seeds, garlic powder and granulated onion. You may also use Costco No-Salt Seasoning that works amazingly great as a topping for this easy appetizer.
Lemon slices: the rind doesn't bother most adults but may be a nuisance to some (especially children). If so, just peel the lemon before slicing them into thin triangles. If it still bothers you, just omit the lemon triangles but I would recommend to still squeeze the lemon juice over the cucumber bites for that extra tang.
For easier chopping and topping, be sure the dill is dry. Rinse the dill under cold water then wrap in towel to absorb all the water. Allow to air dry completely before chopping, otherwise it will stick to the knife and your hands as you work with it.

Printable Recipe

Everything Bagel Cucumber Bites with Smoked Salmon (Low Carb, GAPS, Primal) - Healthy smoked salmon on top of cream cheese topped cucumber slices and finished off with Everything Bagel Seasoning. A delicious, super easy, 15 minute, low-carb appetizer. #lowcarb #appetizers #smokedsalmon

Print Recipe

4.75 from 8 votes

Everything Bagel Cucumber Bites with Smoked Salmon (Low Carb, GAPS, Primal)

Healthy smoked salmon on top of cream cheese topped cucumber slices and finished off with lemon, fresh dill, capers, and Everything Bagel Seasoning. A delicious naturally low-carb, GAPS diet, and primal appetizer.

Prep Time15

Total Time15

Course: Appetizer

Cuisine: American

Keyword: appetizer, low-carb

Servings: servings of 2 slices each

Calories: 53kcal

Author: Anya @ Prepare & Nourish

Ingredients

1 English cucumber
4 ounces full fat cream cheese
4 ounces smoked salmon
1 lemon
2 sprigs fresh dill
1 tablespoons capers
1 tablespoon Everything Bagel Seasoning

Instructions

Slice the English cucumber into ¼" slices.
Spread about a teaspoon of cream cheese on the cucumber slice.
Top the cucumber slice with a small piece of smoked salmon. Twist the salmon to give it more dimension.
Slice one half of the lemon into thin slices then quarter them to make small triangles. Cut the other lemon half into wedges and set aside.
Top the cucumber appetizers with lemon triangles, fresh dill, capers, and sprinkle Everything Bagel seasoning on top.
Squeeze the lemon wedges directly over the cucumber appetizers. Enjoy immediately but can be refrigerated for up to one day if needed.

Nutrition

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Need More Healthy Appetizers:

Three Cheese Stuffed Mushrooms (Low Carb, Keto, GAPS, Primal)
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Caprese Stuffed Avocados (Low Carb, Keto, GAPS, Primal)
Easy Beef Liver Pate Recipe (Paleo, Low Carb, GAPS)