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    Home ยป Recent Recipes

    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 Sweats๐Ÿ‘–

    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. 
    ๐Ÿ’ญMeal 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 itโ€™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 Jalapeรฑo 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 โญโญโญโญโญ recipe rating in the recipe card below and leave a review in the comments. Thank you!๐Ÿ’š

    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 ยฝ tablespoons ground cumin
    • 2 teaspoons garlic powder
    • 1 ยฝ teaspoons onion powder
    • 2 teaspoons smoked paprika
    • 1 teaspoon oregano
    • 1 teaspoon sea salt
    • ยผ teaspoon red pepper flakes

    Instructions

    • Combine all ingredients including 4 tablespoons chili powder, 1 ยฝ tablespoons ground cumin, 2 teaspoons garlic powder, 1 ยฝ teaspoons onion powder, 2 teaspoons smoked paprika, 1 teaspoon oregano, 1 teaspoon sea saltยผ 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 ยฝ 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.ย 
    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.ย 
    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.ย 
    3. Shake before using - Spices settle over time, so give the jar a quick shake before scooping some out before using.ย 
    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.ย 

    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 thatโ€™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]

    ๐Ÿ’กRecipe 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 itโ€™s as nourishing and hearty as this ground beef vegetable soup.

    Itโ€™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 โ€“ 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 โ€“ Yellow, white, or red onion all work.
    • Vegetables โ€“ Any mix of fresh vegetables like carrots, celery, bell pepper, green beans, or asparagus. Youโ€™ll need about 3โ€“4 cups total, and firmer veggies like carrots and celery should be chopped smaller so they cook evenly.
    • Leafy greens โ€“ 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 โ€“ Adds flavor and brightens the soup.
    • Crushed tomatoes โ€“ 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 โ€“ Beef bone broth is best for this soup, but chicken broth works if thatโ€™s what you have on hand.
    • Seasoning โ€“ 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. Sautรฉ 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.

    sautรฉing chopped onions in a pot.

    Step 1. Sautรฉ

    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 sautรฉed 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:
    • Soup of hearty vegetable soup with carrots, potatoes, mushrooms
      Healthy Vegetable Soup Recipe
    • 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 easilyย 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 โญโญโญโญโญ recipe rating in the recipe card below and leave a review in the comments. Thank you!๐Ÿ’š

    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 ยฝ 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 ยฝ cups green beans and/or asparagus cut into 1-ยฝ" pieces
    • 1 teaspoon sea salt
    • 2 cups baby spinach or another leafy green like baby kale, collards, chard
    • 2 tablespoons lemon juice approximately ยผ 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 ยฝ 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 ยฝ 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.ย 
    Helpful Tips:ย 
    • 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.ย 
    • 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.ย 
    • Add leafy greens last - Add this in last minute so they retain their bright green color.ย 
    • 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.ย 

    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 ยฝ" 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
    • ยฝ pound Italian sausage
    • 6 eggs
    • 1 cup milk of choice (cow's, almond, coconut, etc)
    • 1 teaspoon garlic powder
    • ยฝ teaspoon sea salt (more as needed)
    • ยฝ 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 ยฝ teaspoon of salt but be ready to increase as needed.
    | Nutrition Information Disclaimer |
    ย 

    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)

    >> Pin This <<<

    Easy One Pan Sausage and Broccoli Frittata on a plate

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

    Instant Pot Tuscan Kale, Squash and Chicken Stew (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. #lowcarb #instantpot #leftoverchicken #30minutemeal #whole30

    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 & Chicken Soup (Low Carb, Paleo, Whole30) - 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. #30minutemeal #whole30 #instantpot

    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 ยผ 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).

    Instant Pot Tuscan Kale, Squash & Chicken Soup (Low Carb, Paleo, Whole30) - 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. #30minutemeal #whole30 #instantpot

    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.

    Instant Pot Tuscan Kale, Squash & Chicken Soup (Low Carb, Paleo, Whole30) - 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. #30minutemeal #whole30 #instantpot

    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

    Print Recipe
    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.ย 
    Prep Time22 minutes mins
    Cook Time8 minutes mins
    Total Time30 minutes mins
    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: 12 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.ย  Press "Saute" function again to bring everything to temperature. Check for salt and season as needed.ย 
    • Stir to combine everything. Garnish with parmesan cheese, if desired.ย 

    Notes

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

    Nutrition

    Calories: 147kcal | Carbohydrates: 14g | Protein: 12g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 26mg | Sodium: 955mg | Potassium: 723mg | Fiber: 2g | Sugar: 3g | Vitamin A: 9564IU | Vitamin C: 68mg | Calcium: 119mg | 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 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 Tuscan Kale, Squash & Chicken Soup (Low Carb, Paleo, Whole30) - 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. #30minutemeal #whole30 #instantpot

    Instant Pot Ribs Recipe (Paleo, Keto, Whole30)

    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

    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!

    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

    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.

    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

    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! 

    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

    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.

    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

    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. 

    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

    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. 

    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

    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. 

    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

    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
    Print Recipe
    4.67 from 3 votes

    Instant Pot Ribs (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!
    Prep Time7 minutes mins
    Cook Time30 minutes mins
    Natural Pressure Release15 minutes mins
    Total Time50 minutes mins
    Course: Main Course
    Cuisine: American
    Keyword: 5 ingredients, instant pot, low-carb, ribs recipe
    Servings: 6 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.ย 

    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)
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    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

     

    Chicken Cabbage Casserole

    Cabbage and Chicken casserole in a baking dish

    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.

    [feast_advanced_jump_to]

    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.

    image of Prepare and Nourish owner

    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

    1. 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.
    2. 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.
    3. 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.
    4. 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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    chicken cabbage bake on a white plate.

    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:
    • spinach artichoke and chicken in a black baking dish with a wooden spoon.
      Healthy Spinach Chicken Artichoke Casserole Recipe
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    Did you make this Baked Chicken and Cabbage? Please leave a โญโญโญโญโญ recipe rating in the recipe card below and leave a review in the comments. Thank you!๐Ÿ’š

    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.ย #lowcarb #onepan
    Print Recipe
    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 minutes mins
    Cook Time35 minutes mins
    Resting time5 minutes mins
    Total Time45 minutes mins
    Course: Main Course
    Cuisine: American
    Keyword: baked chicken and cabbage, cabbage chicken casserole, chicken and cabbage casserole, chicken cabbage casserole
    Servings: 6 servings
    Calories: 265kcal
    Author: Anya @ Prepare & Nourish

    Ingredients

    • ยฝ head green cabbage, shredded approximately 4 cups
    • 1 ยฝ teaspoon onion powder
    • 1 ยฝ 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
    • ยฝ cup sour cream
    • 1 cup bacon crumbles
    • 2 tablespoons fresh parsley, chopped divided

    Instructions

    • Prep: Preheat oven to 375ยฐF.
    • 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.ย 
    • Layer: Add the shredded or diced chicken evenly across the cabbage.ย 
    • 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.ย 
    • Bake: Pour the cheese mixture over the cabbage and chicken, spreading evenly across the pan.ย 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

    Calories: 265kcal | Carbohydrates: 8g | Protein: 21g | Fat: 17g | Saturated Fat: 9g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.01g | Cholesterol: 143mg | Sodium: 1148mg | Potassium: 253mg | Fiber: 2g | Sugar: 4g | Vitamin A: 623IU | Vitamin C: 30mg | Calcium: 256mg | Iron: 1mg

    Greek Tomato and Cucumber Salad

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

    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.

    large bowl of Greek salad being tossed with a herb vinaigrette, with the dressing visible coating the cucumbers and tomatoes.
    Looking for more fresh salads? 
    Check out cucumber dill salad, romaine salad, and cucumber tomato onion salad.
    [feast_advanced_jump_to]

    ๐Ÿ’กRecipe Overview

    • Prep and Cook Time: 10 minutes to prep
    • Cooking Method: No-cook
    • Dietary Info: Low-Carb, Primal, Ancestral diet
    • 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.

    My go-to Greek Salad

    I love this salad because it's fresh, crisp, and almost effortless. Iโ€™ve been making it for years, and itโ€™s become my go-to side for any Greek or Mediterranean-inspired meal.

    Whether Iโ€™m serving grilled meats or roasted vegetables, this salad just pairs perfectly and brings everything together.

    If you love my Mediterranean chopped salad, you'll notice a lot of the same bright, vibrant flavors here - just with a simpler, classic twist that's great for everyday meals.

    Over time, Iโ€™ve come to rely on it as a staple - itโ€™s one of those recipes that never fails, and no matter the occasion, it adds brightness, crunch, and a little bit of Mediterranean flavor to the table.

    image of Prepare and Nourish owner

    Ingredients for Cucumber and Tomato Greek Salad

    ingredients for Greek Tomato and Cucumber salad.

    A fresh Greek salad has minimal ingredients. We start with crisp, seedless cucumbers like Persian cucumbers, but English cucumber works too. Ripe tomatoes, a red onion, and some fresh parsley. Crumbled feta cheese and Kalamata olives add that signature briny flavor. Tossed in a simple dressing of olive oil, lemon juice, garlic, and dried basil and oregano to bring everything together.

    Substitutions and Variations

    • Large cuts โ€“ If you want to make this salad ahead or you're short on time, cut the vegetables into larger pieces instead of a fine dice. Bigger cuts keep the cucumbers and tomatoes from releasing too much liquid, so the salad stays crisp longer.
    large bowl of Greek salad being tossed with a herb vinaigrette, with the dressing visible coating the cucumbers and tomatoes.

    How to Make Greek Tomato and Cucumber 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.

    small peach-colored glass pitcher containing a dark green mixture of herbs, olive oil, and lemon juice with a silver spoon resting inside.

    Step 1. Mix

    In a small bowl, whisk together the olive oil, lemon juice, salt, dried basil, dried oregano, and minced garlic.

    large bowl filled with diced cucumbers, tomatoes, red onions, feta cheese, and olives, ready to be tossed.

    Step 2. Combine

    Add the cucumbers, tomatoes, red onions, feta, and olives to a large bowl, then pour the dressing over and stir until everything is coated.

    Helpful Tips

    1. Cut everything the same size so each bite has a good mix of cucumber, tomato, onion, feta, and olives.
    2. Whisk the dressing well so the garlic and herbs are evenly mixed before pouring it over the salad.
    3. Keep the pieces a little larger to help prevent the salad from getting watery. In the video, the cucumber is spiralized and the tomatoes are cut into wedges.
    ๐Ÿ’ญMeal Prep Suggestion!
    Dice all your vegetables ahead of time, but hold off on adding the dressing or mixing in the salt. Once salt hits the tomatoes and cucumbers, it draws out their juice, which can make the salad watery and dilute the flavors. Keep everything separate until just before serving, then toss with the dressing for a crisp, fresh, and perfectly balanced salad.
    large bowl of Greek salad being tossed with a herb vinaigrette, with the dressing visible coating the cucumbers and tomatoes.

    Serving Suggestions

    Greek tomato and cucumber salad is a light, refreshing side that brightens any meal. This salad is great to serve with Greek or Mediterranean-inspired main courses like roasted rack of lamb, souvlaki, or lemon chicken and potatoes.

    I've also served it with chimichurri chicken or roast whole chicken. It's an easy weeknight salad that goes with most main courses.

    More Greek tomato and cucumber salad pairing suggestions:
    • seasoned mashed potatoes in baking dish.
      Chunky Mashed Potatoes with Red Skin
      Cook Time30 Minutes
    • pork tenderloin medallions on a white plate.
      Air Fryer Pork Tenderloin
      Cook Time42 Minutes
    • garlic butter pasta in a pan with a fork.
      Garlic Butter Pasta
      Cook Time15 Minutes
    • three golden-brown chicken kotleti served on a white plate with a side of mashed potatoes topped with gravy.
      Chicken Kotleti (Minced Chicken Cutlets)
      Cook Time50 Minutes
    large bowl of Greek salad being tossed with a herb vinaigrette, with the dressing visible coating the cucumbers and tomatoes.

    Frequently Asked Questions

    How do I store Greek tomato and cucumber salad?

    This salad is best enjoyed fresh and not stored for too long but if you do have leftovers, store Greek tomato and cucumber salad in an airtight container for up to 2 days. These glass snap containers are great for leftovers.

    Can I add other vegetables without altering the classic flavor?

    You can add other vegetables, but stick to mild, fresh options so they donโ€™t overpower the classic flavors. Bell peppers, radishes, or thinly sliced zucchini can work nicely. Avoid strong or cooked vegetables, which can mask the bright cucumber, tomato, and feta combination. Keep the pieces small and toss them in lightly with the dressing to maintain balance.

    Can I use a regular cucumber? I don't have a Persian or English cucumber.

    Yes, you can use a regular cucumber, but keep in mind it will likely have more seeds and water than a Persian or English cucumber. To prevent your salad from getting soggy, slice the cucumber and scoop out the seeds before adding it to the salad. This keeps the texture crisp and avoids excess liquid.

    Looking for more salad recipes? Here are some ideas:
    • chopped Mediterranean salad in a white bowl with salad dressing on the bottom left corner.
      Chopped Mediterranean Salad with White Wine Vinaigrette
    • Romaine salad in a white bowl with a fork in it.
      Lemon Parmesan Romaine Salad
    • A fresh green salad on a white plate with tomatoes, onions, olives, and croutons, plus two gold forks beside it.
      Classic House Salad
    • Shredded cabbage with cucumbers in a white bowl.
      Cabbage Cucumber Salad
    Did you make this Greek tomato and cucumber salad ? Please leave a โญโญโญโญโญ recipe rating in the recipe card below and leave a review in the comments. Thank you!๐Ÿ’š

    Printable Recipe

    large bowl of Greek salad being tossed with a herb vinaigrette, with the dressing visible coating the cucumbers and tomatoes.
    Print Recipe
    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 minutes mins
    Total Time15 minutes mins
    Course: Salad
    Cuisine: Mediterranean
    Keyword: cucumber and tomato greek salad, greek cucumber and tomato salad, greek tomato and cucumber salad
    Servings: 4 servings
    Calories: 255kcal
    Author: Anya @ Prepare & Nourish

    Ingredients

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

    Greek Salad Dressing

    • ยผ cup extra virgin olive oil
    • 2 tablespoons lemon juice
    • 2 teaspoons sea salt
    • ยฝ teaspoon dried basil
    • ยฝ teaspoon dried oregano
    • 2 garlic cloves minced

    Instructions

    • In a small bowl, combine ยผ cup extra virgin olive oil, 2 tablespoons lemon juice, 2 teaspoons sea salt, ยฝ teaspoon dried basil, ยฝ 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, ยฝ cup fresh feta cheese, and ยผ 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.ย 
    Helpful Tips:ย 
    1. Dice into uniform pieces. You want a good balance of cucumber, tomato, onion, feta, and olive in each bite.ย 
    2. Whisk the dressing thoroughly before pouring it over the salad to make sure the garlic and herbs are evenly distributed.ย 
    3. 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

    Calories: 255kcal | Carbohydrates: 16g | Protein: 6g | Fat: 20g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 12g | Cholesterol: 17mg | Sodium: 1522mg | Potassium: 778mg | Fiber: 5g | Sugar: 9g | Vitamin A: 1401IU | Vitamin C: 33mg | Calcium: 169mg | Iron: 2mg

    Simple House Salad Dressing

    House salad dressing inside a clear jar.

    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 thatโ€™s a copycat of Olive Gardenโ€™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.
    [feast_advanced_jump_to]

    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. Itโ€™s rich, fresh, and oh-so-satisfyingโ€”perfect for drizzling over greens, dipping veggies, or even adding a kick to your sandwiches. Once you taste it, youโ€™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 partnerโ€”the salad itself? Make sure to have this house salad lined up to showcase all the flavors of the dressing.

    image of Prepare and Nourish owner

    Ingredients for House Dressing

    Ingredients for house salad 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.
    Dripping dressing over the salad.

    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.

    Combining the salad dressing seasoning.

    Step 1. Combine

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

    Whisking house salad dressing.

    Step 2. Mix

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

    Helpful Tips

    1. 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.
    2. Start with room temperature ingredients. If possible, bring the mayonnaise and oil to room temperature before making the dressing for more effortless blending. 
    3. 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. 
    4. 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 โ†’
    walnut oil
    ๐Ÿ’ญMeal 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 boomโ€”youโ€™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, itโ€™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 shakeโ€”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 itโ€™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 itโ€™s softer, give it a good shake or whisk to mix everything back together. If itโ€™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:
    • Sour cream in a glass jar with a spoon in it
      Homemade Sour Cream
    • sliced onions in a white bowl with sumac seasoning and parsley.
      Easy Sumac Onions (Marinated Turkish Onion Salad Recipe)
    • garlic sauce with specks of black pepper and minced garlic with fresh parsley leaf.
      Easy 5-minute Spicy Garlic Yogurt Sauce
    • garlic in olive oil in baking dish.
      Easy Garlic Confit Recipe
    Did you make this house dressing? Please leave a โญโญโญโญโญ recipe rating in the recipe card below and leave a review in the comments. Thank you!๐Ÿ’š

    Printable Recipe

    House salad dressing inside a clear jar.
    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 minutes mins
    Total Time10 minutes mins
    Course: Condiment, Salad
    Cuisine: American
    Keyword: house dressing, house salad dressing
    Servings: 12 servings
    Calories: 29kcal
    Author: Anya @ Prepare & Nourish

    Ingredients

    House Dressing:

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

    Instructions

    • Add all ingredients including ยฝ cup avocado oil or roasted walnut oil, 5 tablespoons apple cider vinegar, 3 tablespoon mayonnaise, 1 ยฝ teaspoon sea salt, 1 teaspoon garlic powder, ยฝ teaspoon onion powder, ยฝ teaspoon thyme, ยฝ teaspoon oregano, and ยฝ 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.ย 
    Helpful Tips:ย 
    1. 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.
    2. Start with room temperature ingredients. If possible, bring the mayonnaise and oil to room temperature before making the dressing for more effortless blending.ย 
    3. 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.ย 
    4. Give it time. Let the dressing sit for at least 30 minutes in the fridge before serving to allow the flavors to meld together.ย 
    Troubleshootingย 
    Dressing not emulsifying?ย 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.ย 
    Lumpy texture? This could be due to cold mayo or improperly mixed ingredients. Whisk or shake it more vigorously to smooth it out.ย 

    Nutrition

    Calories: 29kcal | Carbohydrates: 1g | Protein: 1g | Fat: 3g | Saturated Fat: 1g | Cholesterol: 1mg | Sodium: 295mg | Potassium: 4mg | Sugar: 1g

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

    The BEST Avocado Cabbage Slaw - crunchy raw cabbage, seasonal tomatoes and creamy avocados make the best slaw. It's paleo, whole30 and keto too! #lowcarb #rawcabbage

    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.

    The BEST Avocado Cabbage Slaw - crunchy raw cabbage, seasonal tomatoes and creamy avocados make the best slaw. It's paleo, whole30 and keto too! #lowcarb #rawcabbage

    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.

    The BEST Avocado Cabbage Slaw - crunchy raw cabbage, seasonal tomatoes and creamy avocados make the best slaw. It's paleo, whole30 and keto too! #lowcarb #rawcabbage

    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.

    The BEST Avocado Cabbage Slaw - crunchy raw cabbage, seasonal tomatoes and creamy avocados make the best slaw. It's paleo, whole30 and keto too! #lowcarb #rawcabbage

    Avocado Cabbage Slaw - Low Carb, Paleo & Whole 30

    Helpful Tips for this Avocado Cabbage Slaw:

    • You will need ยฝ 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. Itโ€™s rich in healthy fat, yummy crunch and loads of flavor. This keto cabbage slaw is naturally paleo and whole30.
    Prep Time20 minutes mins
    Total Time20 minutes mins
    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: 8 servings
    Calories: 156kcal
    Author: Anya @ Prepare & Nourish
    Cost: $4.50

    Equipment

    • Food Processor
    • Chef's Knife
    • Avocado Slicer

    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 ยฝ teaspoon sea salt
    • ยฝ 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

    Calories: 156kcal | Carbohydrates: 7g | Protein: 2g | Fat: 14g | Saturated Fat: 2g | Sodium: 448mg | Potassium: 356mg | Fiber: 5g | Sugar: 2g | Vitamin A: 390IU | Vitamin C: 22.4mg | Calcium: 24mg | Iron: 0.6mg

    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. 

    >>> Pin This <<<

    The BEST Avocado Cabbage Slaw - crunchy raw cabbage, seasonal tomatoes and creamy avocados make the best slaw. It's paleo, whole30 and keto too! #lowcarb #rawcabbage

    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

    tortilla chips with salt flakes and guacamole to the left.

    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.  
    [feast_advanced_jump_to]

    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.

    ๐Ÿ’ญFun 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.

    Cut up tortillas on a baking sheet.

    Step 2. Bake tortilla chips

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

    ๐Ÿ’ญPro 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.

    ๐Ÿ’ญMeal 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 heartiestย guacamole, buffalo chicken dip, homemade salsa like pico de Gallo,ย 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 inย 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
    • bowl full of tomato salsa with tortilla chip
      Lacto-Fermented Salsa
    • Chunky guacamole in a white bowl, with tortilla chips beside it on a white plate.
      Chunky Guacamole Recipe
    • Sheet pan nachos with ground pork and vegetables on a tray.
      Loaded Sheet Pan Nachos Without Beans
    • Blender salsa in a weck jar with wooden spoon
      Blender Salsa (5 minutes!)

    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 350ยฐF 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 400ยฐF 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 350ยฐF 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:
    • garlic sauce with specks of black pepper and minced garlic with fresh parsley leaf.
      Easy 5-minute Spicy Garlic Yogurt Sauce
    • roasted and peeled peppers in a jar.
      Roasted Jalapeรฑo Peppers
    • garlic in olive oil in baking dish.
      Easy Garlic Confit Recipe
    • Homemade French Onion Dip -This Homemade French Onion Dip calls for only 8 ingredients (7 are pantry items) and can be whipped up in 5 minutes. It's a naturally low-carb appetizer - just dig in with your favorite veggies and enjoy a healthy snack. #lowcarb #healthydip #frenchonion
      Homemade French Onion Dip
    Did you make this tortilla chip recipe? Please leave a โญ recipe rating in the recipe card below and leave a review in the comments. Thank you!๐Ÿ’š

    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 minutes mins
    Cook Time14 minutes mins
    Total Time19 minutes mins
    Course: Appetizer
    Cuisine: Mexican
    Keyword: homemade tortilla chips, how to make tortilla chips, oven-baked tortilla chips, tortilla chips recipe
    Servings: 8 servings
    Calories: 57kcal
    Author: Anya @ Prepare & Nourish

    Equipment

    • stainless steel baking sheet
    • parchment paper

    Ingredients

    • 8 8" gluten free tortillas
    • avocado oil spray
    • sea salt

    Instructions

    • Prep: Pre-heat oven to 350ยฐF. Stack all tortillas together and cut tortillas into wedges.
      Cutting tortillas into triangles for tortilla chips
    • Arrange: Spread the tortilla wedges on a baking sheet in a single layer. Spray with oil and season with salt.
      tortilla wedges spread on sheet pan for baking
    • 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.
      baked homemade tortilla chips and guacamole on a plate
    • Season: Remove from oven, season again with salt if desired and enjoy immediately.
      plate of tortilla chips with guacamole

    Notes

    Storage:ย 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 350ยฐF preheated oven for 5-10 minutes to refresh the chips and make them crispy again.

    Nutrition

    Calories: 57kcal | Carbohydrates: 12g | Protein: 1g | Fat: 1g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 0.2g | Sodium: 12mg | Potassium: 48mg | Fiber: 2g | Sugar: 0.2g | Vitamin A: 1IU | Calcium: 21mg | Iron: 0.3mg
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