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Cod Liver Salad with Eggs

If you love ancestral and nutrient-dense foods, you will love this easy and nutritious cod liver salad with eggs made with real-food canned cod livers. It's a 4-ingredient nourishing appetizer, breakfast, or snack. If you've heard of the health benefits of cod liver oil, you must try this recipe made with cod liver in cans!

cod liver salad with eggs on a white plate with green onion sprigs on top.

If you like me, prefer to eat real food instead of chugging cod liver oil (ewww!), this recipe is for you. My thought is simple: why take a supplement if I can eat the whole food and enjoy it too? It's also why I prefer to eat beef liver pate instead of taking liver capsules. (But no judgment if you can't stomach beef liver - in that case, thank goodness for companies like Perfect Supplements who make excellent quality liver pills).

But back to cod liver.

If you've spent any time in the health and wellness space, then you've likely heard about the benefits of cod liver oil. But instead of just taking it by the spoonful, why not enjoy those same health benefits in a delicious recipe? This cod liver salad with eggs offers a nutritious, tasty way to incorporate whole cod liver into your diet.

So what does cod liver taste like? Nothing like it's health supplement sister, I'll tell you that! You won't have to chase this with orange juice, I promise! Cod liver in can is mild, slightly fishy, and has a smooth buttery consistency. It's not heavy or gritty and not overly fishy, as you would expect in a tinned fish product. It almost has a touch of sweetness to it, and the taste and texture are so irresistibly delicious.

It's definitely worth trying and if you have an affinity for delicatessen real food, you will absolutely love canned cod livers.

Looking for more tasty ways to eat liver?
Check out cod liver pate, chicken liver and onions, and creamy chicken livers.
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Recipe Overview

  • Prep and Cook Time: 15 minutes to prep if you have hard-boiled eggs ready
  • Cooking Method: No-cook
  • Dietary Info: GAPS, Low-Carb, Keto, Primal, Paleo, Whole30, Ancestral diet
  • Tools Needed: sharp knife, cutting board, and 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 Canned Cod Liver Recipe

I was inspired to re-create this recipe after first trying it at an Armenian restaurant in Sochi, Russia back in 2014. Interestingly, though not surprising, is that most of the food in that part of Russia was brought in from local farms, so the nutritional value was exceptional. Sheep graze on lush grass in many parts of Southern Russia, and the area is a lucrative farming community. Milk came from pastured cows from a local dairy farm.  And it was clear that the eggs were just as nutritious.

Still, this menu item with canned cod livers caught my eye.

Why? Because years prior, I stumbled across the works of Dr. Weston A. Price, a dentist who traveled the world studying the diets of indigenous people. He discovered that nutrient-dense, traditional foods, like cod liver, were key to their health and strong teeth, and he advocated for their inclusion in modern diets.

The Weston A. Price Foundation takes it a step further, and advocates for fermented cod liver oil for its higher nutrient content, including vitamins A and D, and improved bioavailability.

But this salad still wins me over time and time again.

image of Prepare and Nourish owner

Ingredients for Russian Cod Liver Salad

ingredients for cod liver salad including eggs, canned cod livers, dill, and green onions.
  • Canned cod livers: the key ingredient in this salad, cod livers packed in their own oil, has a mild, buttery taste that pairs well with other ingredients.
  • Eggs: hard-boiled eggs add creaminess, texture, and extra protein, balancing out the richness of the cod livers.
  • Fresh dill & green onions: Both of these herbs after fresh and bright flavor that enhances the overall taste without overpowering the other ingredients.

Substitutions and Variations

  • Spicy - add a splash of hot sauce to bring up the heat
  • Deluxe - throw in some bacon crumbles for more savory flavor
  • Herbs - if you don't have fresh chopped dill, swap it with parsley or basil
graphic of fork and spoon connected in a plant.

Make it Nutrient-Dense

When buying cod liver in cans, look for wild caught on the front of the tin. Additionally, make sure the cod liver is packed in its own oil and without deodorizers, sauces, or other rancid oils. That way, you'll know you get the best quality product.

cod liver salad with eggs and green onions on a white plate.

How to Make Cod Liver 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.

shredded eggs on parchment paper with a box grater to the side.

Step 1. Shred

Peel the hard-boiled eggs and shred on a fine grater, reserving one yolk for the top. Transfer the shredded eggs to a medium-sized bowl.

diced canned cod livers on top of shredded eggs.

Step 2. Dice

Remove the cod livers from the tins onto a cutting board, avoiding as much of the oil as possible. Dice as finely as you can and transfer to bowl.

all prepped ingredients for cod liver salad in a glass bowl.

Step 3. Chop

Finely chop dill and green onions and add to the bowl with eggs and livers.

cod liver salad recipe mixed in a clear bowl.

Step 4. Combine

With a large spoon, stir to combine all the ingredients. Do a taste test for salt and moisture. Adjust salt and the cod liver oil if necessary to add moisture to the salad.

Helpful Tips

  1. Drain excess oil - I like to remove as much excess cod liver oil as possible by blotting the livers with paper towels. You can save the oil for another recipe like healthy Caesar dressing.
  2. Chill eggs before peeling - After boiling, chill the eggs very well before peeling and shredding them. In fact, I like to do this as part of my weekly meal prep when I make a large batch of hard-boiled eggs. Avoid using warm eggs.
  3. Finely shred eggs - To maintain the delicate texture of the cod livers and the eggs, I prefer to finely shred the eggs. You can finely dice them but it's better shredded, especially if served with crackers or toast.
  4. Presentation is key - For a stunning presentation, I like to carefully spoon the salad onto a flat plate and smooth it out using the back of a spoon. Then top with finely grated egg yolk and fresh herbs.

Troubleshooting

  • Too oily? If your salad turns out too greasy, try draining more oil from the cod livers or blotting them extra well. But to fix an already made salad, add more eggs to balance the extra moisture.
  • Too dry? Add a touch of the cod liver oil from the can or a teaspoon of mayonnaise.
  • Too fishy? Cod liver has a natural fishy aroma, albeit not too strong but it's still there. Try adding a squeeze of lemon juice or extra fresh herbs to cut through the richness. If it's very overpowering, you can chill the salad longer before serving, which helps mellow out the smell.

Product Highlight!

Icelandic Canned Cod Liver

Not sure which cod liver to buy? I have tried multiple brands of tinned cod liver over the years, and this one is my favorite! It's smooth and consistent every time and most importantly, it's wild-caught!

Grab yours →
tins of icelandic cod liver.
a bite of cod liver salad with eggs and green onions on a fork with plate in background.

Serving Suggestions

There's an endless amount of ways to serve up this canned cod livers salad. I prefer to dig in with my fork for breakfast but if you're looking for classier options, consider these:

  • As an appetizer dip: Serve with crusty bread, toast, or your favorite crackers for a simple appetizer or snack.
  • Sandwich: Use it as a filling for sandwiches. Like a tuna salad sandwich but only better.
  • On a bed of greens: Turn it into a light meal by serving the salad over a bed of mixed greens or arugula (my personal favorite) and drizzle with olive oil and a touch of lemon juice.
  • Lettuce wraps: Serve this in crisp lettuce leaves like butter lettuce for a fresh, crunchy wrap. 
More cod liver salad for breakfast pairing suggestions:
cod liver and egg salad with two sprigs of green onions on top of white plate.

Frequently Asked Questions

How long does cod liver salad last in the refrigerator?

This salad can last in the refrigerator for up to 3 days when stored in an airtight container. For best results, stir the salad before serving again to refresh flavors. These glass snap containers are perfect for leftovers.

Can I freeze cod liver salad?

No, I don't recommend freezing this salad as it will affect the texture of both the cod liver and the eggs, making them watery and rubbery once thawed.

What can I do to make this ahead of time?

You can finely dice and chop everything up to 3 days ahead of time and keep it unstirred in the refrigerator in an airtight container. When ready to serve, just combine everything and plate it to serve.

Can I use another canned fish instead of cod liver?

While cod liver is the key ingredient, you can experiment with other canned fish like sardines, mackerel, or tuna. Keep in mind though, the flavor and texture will be different. 

Looking for more related recipes? Here are some ideas:
Have you thought how to eat cod liver? Would you make this Canned Cod Liver Saald? Did you already make this?  If so, please leave a ⭐⭐⭐⭐⭐ recipe rating in the recipe card below and leave a review in the comments. Thank you!💚

Printable Recipe

cod liver salad with eggs on a white plate with two forks in the bottom left corner.
Print Recipe
5 from 7 votes

Cod Liver Salad with Eggs

Easy and nutritious egg and cod liver salad made with real-food canned cod livers. It's a 4-ingredient nutrient-dense appetizer, breakfast, or snack.
Prep Time15 minutes
Total Time15 minutes
Course: Appetizer, Breakfast, Lunch, Seafood
Cuisine: Central Asia, European
Keyword: cod liver salad, cod liver salad with eggs, how to eat cod liver, Russian cod liver salad
Servings: 4 servings
Calories: 341kcal
Author: Anya @ Prepare & Nourish

Ingredients

Instructions

  • Shred: Peel the hard-boiled eggs and shred on a fine shredded, reserving one yolk for the top. Transfer the shredded eggs to a medium-sized bowl.
  • Chop: Remove the cod livers from the tins onto a cutting board, avoiding as much of the oil as possible. Finely chop the livers, green onions, and dill and transfer to the eggs.
  • Stir: With a large spoon, stir to combine all the ingredients. Do a taste test for salt and moisture. Adjust salt and the cod liver oil if necessary to add moisture to the salad.
  • Serve: Transfer the salad to a serving bowl and shred the egg yolk over the top. Garnish with fresh herbs and serve.

Notes

Storage: Transfer the salad to an airtight container and store in the refrigerator for up to 3 days. Stir before serving to incorporate all ingredients. 
Helpful tips: 
  1. Drain excess oil - Remove as much excess cod liver oil as possible by blotting the livers with paper towels. 
  2. Chill eggs before peeling - After boiling, chill the eggs very well before peeling and shredding them. 
  3. Finely shred eggs - To maintain the delicate texture of the cod livers and the eggs, finely shred the eggs. You can finely dice them but it's better shredded, especially if served with crackers or toast.
  4. Presentation is key - For a stunning presentation, I like to carefully spoon the salad onto a flat plate and smooth it out using the back of a spoon. Then top with finely grated egg yolk and fresh herbs.

Nutrition

Calories: 341kcal | Carbohydrates: 2g | Protein: 11g | Fat: 31g | Saturated Fat: 11g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Cholesterol: 337mg | Sodium: 675mg | Potassium: 93mg | Fiber: 0.3g | Sugar: 1g | Vitamin A: 408IU | Vitamin C: 2mg | Calcium: 33mg | Iron: 1mg

Simple Raw Sauerkraut Recipe

Making traditionally fermented sauerkraut at home isn't time consuming and doesn't require special supplies. This Simple Raw Sauerkraut Recipe is foolproof and will ensure you get perfectly crunchy probiotic-rich fermented food every time.

sauerkraut in wooden bowl with fork.

An important tenant of a nourished kitchen is the regular practice of lacto-fermenting foods. And we have a growing plethora of those foods with fermented jalapenos, salsa, and cherry tomatoes.

Cultures around the world have their traditional and favorite ferments. Sauerkraut is one of the most ancient ferments, with recipes differing wildly amongst various Eastern European and Asian regions.

Some recipes include caraway seeds like in this red cabbage sauerkraut; others add shredded carrots or apples for additional flavor. Hello, spicy sauerkraut with ginger and garlic!

This, on the other hand, is a very basic 2-ingredient recipe that can be used as a framework to create your own sauerkraut.

But buckle up. This post is long but packed with very important information. For your convenience, you can jump to recipe above or click through any of the table of contents links below. But there is valuable information in the body of the post, so grab yourself a warm cup of tea and get comfortable.

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What is raw sauerkraut?

Raw sauerkraut implements a wild fermentation process instead of the use of heat.

Preserved sauerkraut in jars is not a live food. That sauerkraut has been processed at high heat, destroying all friendly bacteria. Sure, it may still come with health benefits but it will be absent of live probiotics and enzymes.

Raw sauerkraut uses lacto-fermentation, a process where sugars and starches in the cabbage is converted to lactic acid by various species of the good bacteria.

Lactic acid works as a natural preservative because it inhibits the growth of bad bacteria.

Our ancestors understood how important fermentation was to health as the proliferation of these lacto-bacilli in fermented vegetables aids in digestion and provides many enzymes and key minerals.

That is what raw sauerkraut does.

raw sauerkraut in mason jar with grey background.

Why you'll love this recipe

  • Taste & texture: briny and crunchy because no one likes mushy sauerkraut
  • Money saver: cabbage is a super inexpensive vegetable, even organic cabbage is reasonably priced; great money saver for the nutrition powerhouse that sauerkraut is.
  • Foolproof: there's a very simple method that you need to be aware of for consistent reliable results (i.e. no mold & crunchy sauerkraut). No water or whey is needed to achieve these great results.
💭Good to Know: Prior to refrigeration, fruits and vegetables harvested during prolific seasons was preserved using the process of lacto-fermentation.

History of Sauerkraut

Fermented foods have a long history in many cultures, with sauerkraut being one of the most common foods to wildly culture.

Contrary to many speculations, sauerkraut did not originate in Germany. Some claim that the art of fermenting cabbage was practiced during the building of the Great Wall of China. And this process was then shared from China to Europe by the Tartars.

Others argue that Romans pickled various forms of cabbage and were more likely to be the pioneers of modern-day sauerkraut.

One thing is certain: prior to refrigeration as we know it, our ancestors preserved many foods through wild fermentation or culturing. They learned that this would provide a source of nutrients during the non-growing months.

Captain James Cook always brought a large batch of sauerkraut with him on his long sea voyages because he quickly learned it prevented scurvy, a disease resulting from vitamin C deficiency.

No matter where sauerkraut originated, we're glad it made a comeback because there are many reasons to love this raw kraut.

Raw Sauerkraut Benefits

Raw sauerkraut is a lacto-fermented food with health benefits far beyond fresh cabbage.

As is true with all fermented foods, sauerkraut is rich in beneficial gut-healthy probiotics. One of the benefits of consuming foods rich in probiotics and live enzymes is that it makes the nutrients more bio-available, making it easier to digest.

Sauerkraut is rich in fiber, vitamins C, K1, and B6. It's also a great source of iron, manganese, folate, and copper. These nutrients contribute to a healthy immune system.

In addition to improving digestion, sauerkraut probiotics help the body absorb these nutrients more easily, making it more nutritious.

sauerkraut up close in wooden bowl.

Sauerkraut Salt Calculator

Using weight measurements (grams) instead of volume (cups) produces most reliable results. That's because cabbage weight varies by season, freshness, and storage.

Weighing your ingredients is extremely helpful, especially if this is your first time making fermented sauerkraut. I hope that over time, you will be confident to make this without using a kitchen scale. I have included volume measurements in the recipe card for your convenience.

But let's talk about that sauerkraut salt calculator.

This recipe uses a 2.5% salt concentration. That means for every 100 grams of cabbage (plus other add-ins should you choose), you will need 2.5 grams of sea salt. This recipe calls for 650 grams of cabbage (which is approximately ½ cabbage head).

Based on this equation, 2.5% of 650 grams is 16.25 grams. I rounded it down to 16 grams of sea salt needed. You can use a 2% salt concentration but I wouldn't go any lower to avoid mold.

You can use this sauerkraut salt calculator to make any batch of sauerkraut, however small or large.

This is a very simple raw sauerkraut recipe. But you can adapt it to include other fun additions like shredded carrots. Just take 2.5% of total weight of the volume of your cabbage plus other veggies if using and that will be your salt amount in grams.

For more information on unrefined salt, see my post on Unrefined Salt Guide and the importance of mineral-rich salts.

Helpful Tips

  • Fermentation Tip: During the fermentation process, keep your sauerkraut at room temperature and out of direct sunlight. And burp your jar daily for the first two weeks or during the bubbly stage.
  • Money Saving Tip: Use the leftover brine as "gut shots" for their prolific beneficial bacteria or use it as a starter culture in other ferments.
  • Make-Ahead Tip: Double the recipe and use the entire head of cabbage since you already have everything out.
  • Food Safety: Never eat anything with mold on it. Toss the food immediately if you see any kind of mold growth that looks fuzzy, pink, blue, or green.
💭Make it Nutrient-Dense: For optimal gut health, practice including fermented foods with every meal. It's an easy way to consume naturally grown Lactobacillus bacteria.

Ingredients

Ready to make your own sauerkraut? All you need are these two ingredients:

cabbage and sea salt in bowl
  • green cabbage: As with most fermented foods, organic is best but if not feasible conventional cabbage will work. Cabbage is on the EWG's Clean 15 list and we're removing outer cabbage leaves anyways, so don't fret if non-organic is all that you have.
  • unrefined sea salt: kosher grains or fine salt is best but avoid coarse salt. And for the love of all good and fermented things, please don't use iodized salt. Our favorite is Redmond's Kosher Sea Salt. Use code NOURISH for 10% off.

A digital kitchen scale is helpful for making fermented sauerkraut for the first time. In lacto-fermentation, it's a good idea to use high salt concentration to avoid bad bacteria overgrowth as the bad yeasts do not tolerate salt.

We will use a 2.5% salt concentration in this recipe. If you use this basic sauerkraut recipe on a regular basis, using the kitchen scale will eventually become unnecessary.

Step-by-Step Instructions

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

This homemade sauerkraut recipe calls for these two basic ingredients: green cabbage and unrefined salt.

shredded sauerkraut in bowl.

Step 1. Shred cabbage

Shred half of a head of fresh cabbage. Add to large mixing bowl. Weigh the cabbage to have the appropriate amount of sliced cabbage.

cabbage with salt in glass bowl.

Step 2. Add salt

Add unrefined sea salt. This too should be weighed using a kitchen digital scale.

💭Pro tip:  There are various methods to shred cabbage. The easiest is using a food processor because it's fast, convenient, and you get thinly shredded cabbage. Using a mandoline comes a close second and lastly, you can cut the cabbage with a chef's knife.
cabbage with salt in bowl.

Step 3. Massage cabbage

Using hands or a wooden pounder, massage the cabbage and salt until it starts to release liquid.

cabbage in quart size jar.

Step 4. Transfer to jar

Transfer the cabbage and all juices to a quart size jar or a fermenting crock (I used a mason jar), packing it in very well. 

💭Pro Tip: For softer sauerkraut, massage the cabbage vigorously. For crunchier results, massage just enough to release some liquid and combine the salt.
fermentation glass weight on cabbage.

Step 5. Add weight

Place your fermentation glass weight on top of the sauerkraut. Feel free to push the weight down to make sure it all fits. If you don't have glass weights, use a cabbage leaf instead.

fermentation weight on sauerkraut.

Step 6. Set aside to ferment

Over the next few days, cabbage will release more liquid making it easy to keep all cabbage fully submerged in brine. Burp the jar daily to release carbon dioxide.

Fermentation Timeline

During the bubbly phase of fermentation, open the jar to release carbon dioxide daily. Keep the raw kraut loosely covered.

You'll notice that the amount of brine (salty water) will increase each day. It will be noticeably cloudy. The cabbage will also lose its luster of green hue and become more muted.

Check out this picture of the fermentation process. Notice the color of the cabbage as well as the amount of juices released on Day 6.

fermentation timeline of sauerkraut.

I find it so fascinating how much water is in the cabbage. That's why I love this recipe - no additional water is added yet it yields consistent results every time. Instead, we're drawing water out of the cabbage that naturally occurs during fermentation.

This homemade version of sauerkraut can take up to 3 weeks to ferment at room temperature. Keep in mind there are so many variables that can speed up or delay this fermenting process.

So as with any other fermented food, the best way to gauge fermentation is by doing a taste test. I typically start tasting around day 5. But it may need the full 21 days of fermentation at room temperature.

Continue burping the jar daily and checking on it to ensure all cabbage is submerged in the brine.

Transfer to the refrigerator when it has cultured to your liking. It can be kept in a cool place like the refrigerator for up to 6 months.

raw sauerkraut in mason jar.

FAQs

Is raw sauerkraut good for you?

Sauerkraut is incredibly nutritious. Raw sauerkraut retains all the healthy live enzymes and probiotics. Sauerkraut is rich in vitamins, minerals, and fiber. The probiotics helps the body absorb these nutrients, increasing the nutrient content even further.

How to accurately weigh ingredients using a kitchen scale?

Weighing your ingredients will give you consistent results. Follow these instructions: Turn on your kitchen scale and set the unit to grams. Place your prep bowl on scale and press tare (this will subtract the weight of the bowl, giving you a 0.0 weight).

Add cabbage until you reach 650 grams. Zero out the scale again (press tare) and add 16 grams of sea salt. Remove the bowl from the kitchen scale and proceed with the rest of the recipe.

How do I cut cabbage for sauerkraut?

A kitchen food processor is the easiest way to shred cabbage for sauerkraut. Discard the outer leaves of the cabbage and rinse the cabbage head under running water. Cut the cabbage in half, then in quarters, and remove the core.

Cut the quartered wedges in half, lengthwise, creating eight wedges. Run these wedges through a food processor using a thin grater attachment. If using a knife, place the wedges on a large cutting board and press down to secure them. Run a sharp knife across the wedges cutting into thin ribbon-like strips.

Below are some affiliate links that may be helpful to you as you make this recipe. You probably have most of these on hand. The best thing about this recipe is that you don't need any specialty items (besides the kitchen scale).

You can find most of these items cheaper at your local store, but having a link helps you know what you're looking for.

sauerkraut in wooden bowl with fork.

Serving Suggestions

In Slavic cultures, sauerkraut was considered a salad. After all its nutritious characteristics, it makes sense that it would be served as a salad. It was often enjoyed with a little red onion, and fresh dill and tossed with a flavorful oil.

My favorite way is to gently toss it with a blend of roasted walnut oil (for it's robust flavor) and MCT oil (for its' many health benefits). The fats in the oil make the nutrients more bio-available.

Just 3 tablespoons of raw sauerkraut is a lovely addition to any meal. It adds wonderful nutrients and probiotics.

In addition, sauerkraut is a timeless topping to hot dogs, polish sausages, and specialty soups.

How will you be enjoying homemade raw sauerkraut? Share in the comments below.

Looking for ways to use up the other half of cabbage? Here are some ideas:
Did you make this? Please leave a ⭐ recipe rating in the recipe card below and leave a review in the comments. Thank you!💚

Printable Recipe

raw sauerkraut in wooden bowl.
Print Recipe
4.34 from 3 votes

Raw Sauerkraut

Making traditionally fermented sauerkraut at home isn't time consuming and doesn't require special supplies. This Raw Sauerkraut recipe is foolproof and will ensure you get perfectly crunchy probiotic-rich fermented food every time.
Prep Time20 minutes
Fermenting Time21 days
Total Time21 days 20 minutes
Course: Ferment
Cuisine: American, European, Russian, Ukrainian
Keyword: raw sauerkraut, sauerkraut
Servings: 16 servings
Calories: 10kcal
Author: Anya @ Prepare & Nourish

Equipment

Ingredients

  • 650 grams green cabbage approximately ½ medium-large cabbage head or 9 cups of shredded cabbage
  • 16 grams sea salt approximately 2-½ teaspoons

Instructions

  • Discard outer leaves of the cabbage and rinse the cabbage under running water. Cut the cabbage in half, then in quarters and remove the core. Cut the quartered wedges in half, lengthwise creating 8 wedges. Cut thin ribbon-like strips across these wedges. Or run the wedges through a food processor using the grater attachment.
    cabbage in a food processor.
  • Add 650 grams of shredded cabbage to your bowl. This will be approximately ½ medium-large cabbage head or 9-½ cups. (See notes how to accurately weigh your ingredients).
    shredded cabbage in clear bowl.
  • Add 16 grams of unrefined sea salt.
    salt added to shredded cabbage
  • Massage cabbage with your hands until it starts releasing liquid. For softer sauerkraut, massage cabbage vigorously. For crunchier result, massage just enough to combine the salt.
    shredded cabbage in bowl.
  • Transfer the cabbage and all the released juices to a quart-size jar, packing it in very well.
    cabbage with salt in quart size jar.
  • Place your fermentation weight on top, making sure all shredded cabbage and the weight is fully submerged in the liquid. Feel free to push the weight down. Over the next day, as cabbage releases more liquid, the fermentation weight will easily be submerged in the brine.
    sauerkraut in mason jar.
  • Set aside at room temperature away from direct sunlight for 21 days or until fermented to your liking. Afterwards, transfer to refrigerator. Burp the jar daily during the fermentation phase.
    Cabbage with brine in jar.

Notes

  • It's always best practice to sterilize your fermentation jar and weight before proceeding with recipe. Make sure it's washed well first. To sterilize: fill the jar with boiling hot water and allow to sit for 5 minutes before pouring the water out.
  • Using weight measurements instead of volume will give you consistent results. Cabbage weight will vary by seasons, freshness, and storage, so using a kitchen scale will garner best results.
  • To accurately weigh: Turn on your kitchen scale and set it to weight in grams. Place your prep bowl on scale and zero/tare it out (this will subtract the weight of the bowl, giving you a 0.0 weight). Add cabbage until you reach 650 grams. Zero/tare out the scale again and add 16 grams of sea salt. Remove the bowl from the kitchen scale and proceed with the rest of the recipe.
  • Recipe makes 1 quart or 16 servings. Serving size is ¼ cup.

Nutrition

Calories: 10kcal | Carbohydrates: 2g | Protein: 1g | Fat: 0.04g | Saturated Fat: 0.01g | Polyunsaturated Fat: 0.01g | Monounsaturated Fat: 0.01g | Sodium: 395mg | Potassium: 69mg | Fiber: 1g | Sugar: 1g | Vitamin A: 40IU | Vitamin C: 15mg | Calcium: 16mg | Iron: 0.2mg

Easy Porcupine Soup with Chicken Meatballs

This Easy Porcupine Soup with Chicken Meatballs is a perfect quick and nourishing meal to serve on busy weeknights. Featuring flavorful meatballs with rice, chicken, and seasonings, sauteed onions and carrots, and hearty potatoes; this comforting Chicken Meatball Soup checks off all the boxes. Plus, it's easy to make, light yet satisfying, and perfect to serve all year.

chicken meatball soup with potatoes in white bowl with spoon to the side.

If you love the Uzbek lamb soup with vegetables or my gluten free chicken noodle soup, you will love this tasty number.

The combination of the light broth, hearty meat, and a variety of vegetables creates a soup that is both satisfying and wholesome. This easy meatball soup recipe will become a regular on your dinner table and for good reason. It's full of so many excellent benefits.

The broth provides a nourishing base, while the meatballs and veggies add flavor, texture, and nutritional value.

Each spoonful offers a delicious blend of tender meatballs and vibrant vegetables, all infused with the rich flavors of the broth.

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Why you'll love this recipe

Quick and easy - When you have most of the elements already done and ready to go, this recipe comes together very quickly. The soup itself requires minimal hands-on cooking and the step-by-step instructions are so simple and straightforward.

Light yet nourishing - This chicken meatball soup strikes a perfect balance between being light (hello chicken!) and yet deeply nourishing. It's an excellent option for those seeking a lighter meal without sacrificing on taste or nourishment.

Versatile to fit your dietary needs - This simple meatball soup recipe can easily be adapted to comply with Whole30, Paleo, or GAPS. In fact, this recipe was originally written as paleo meatball soup and made without rice. 

💭Fun Fact: Porcupine soup is not actually made from porcupines! Despite its name, porcupine soup is a traditional dish that typically includes rice that resembles quills when cooked in meatballs.

Ingredients

Learn how to make meatball soup recipe with 8 basic ingredients plus seasonings and comes together in under 50 mins total time.

labeled ingredients to porcupine soup recipe including ground chicken, white rice, vegetables, broth, and seasonings.
  • Ground chicken: Serves as the base for the meatballs and provides a source of protein while adding flavor to the dish.
  • Cooked white rice: Meatballs with rice is what gives this porcupine soup that feature. But is also adds texture and a hearty element to the soup. Learn how to cook rice in Instant Pot for that perfect texture.
  • Veggies: A simple trio of yellow onion, carrots, and potatoes gives aromatic flavor, natural sweetness, and amazing texture to this simple meatball soup.
  • Broth: Bone broth serves as the base of the soup, providing a hearty and flavorful foundation as well as nutrients. A few cups chicken stock will work too.
  • Seasonings: The meatballs for the soup are seasoned with a simple blend of Worcestershire sauce, onion powder, garlic powder, and salt and pepper.

See the recipe card for exact quantities.

Substitutions and Variations

  • Paleo and Whole30 - Omit the rice in the meatballs to make this strict Whole30 meatball soup. Use soy-free Worcestershire sauce and follow suggestions to make it compliant. Or use tomato paste or coconut aminos for flavor.
  • Potatoes - I love using Yukon gold potatoes in soups for it's slightly sweet flavor yet tender texture. It also cooks incredibly fast. But you can use russet potatoes or red potatoes.
  • Italian wedding soup flare - Consider using orzo instead of rice and add a few teaspoons of Italian seasoning to give this chicken soup a different flavor profile.
  • Protein options - While ground chicken makes delicious and healthy meatball soup, you can also use ground turkey, ground pork, or even ground beef to make beef ball soup.
  • Meatball flavorings - Traditionally, I have made this meatball potato soup with tomato paste and mayonnaise. Over the years, I have simplified this recipe by incorporating other flavors. Feel free to sub Worcestershire sauce with equal amounts of tomato paste and mayonnaise to stick to the original version.
meatball soup in broth in white bowl and spoons to the right and large soup pot in the upper right corner.

Make it Nutrient Dense

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 healthy meatball soup recipe. Even though it's an incredibly simple recipe, you can take purposeful steps to turn this into a nutrient-dense meal.

Start with healthy cooking fat. Avocado oil has a high smoke point but you can also use beef tallow, pork lard, or chicken schmaltz. All of these are traditional healthy fats wtih a high smoke point and come with amazing health benefits. I would avoid using olive oil.

Use the best bone broth. Since we're using chicken meatballs, it makes sense to use nourishing homemade chicken broth. But beef bone broth would work just as well but impart a stronger flavor. Similarly, consider cooking the rice in bone broth for added nutrition.

Bump up the fiber. While the recipe uses onions, carrots, and potatoes, feel free to add other vegetables like celery, bell peppers, zucchini, or spinach. Add hardy veggies along with the potatoes while softer vegetables or leafy greens should be added towards the end to avoid overcooking them.

chicken meatball soup with potatoes and carrots in white bowl and white towel on the side.

Helpful Tips

Mix the meatball mixture gently - If you want to know the secret to how to make meatballs for soup that are tender and juicy - make sure not to overmix them. Consider even mixing all the other meatball ingredients first, then stirring that into the meat.

Use a scooper when shaping meatballs - Try using a cookie scoop or wet your hands slightly to prevent the meatball mixture from sticking to your hands. It makes uniform mini meatballs that quick in just a few mins cook time.

Preheat the stockpot - Before adding onions and carrots, preheat the pot with your cooking fat to help them sauté more evenly and develop flavors.

Adjust cooking time - The cooking time for the meatballs may vary depending on their size and the type of meat used. Make sure they are cooked through and no longer pink in the center. You can test the doneness by cutting one meatball open to check. 

💭Meal Prep Suggestion: Consider doubling the meatballs for soup and freezing half for a quick and easy meatball soup next time. 

To save extra meatballs for future meatball soup, form them and flash freeze on a baking sheet until solid. Then transfer to large freezer bag.

When you're ready to make this porcupine soup recipe again, it will take you half the time because the meatballs will be ready to go. No need to thaw them. Just add directly to boiling broth.

Step-by-Step Instructions

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

The recipe for easy meatball soup is very straightforward. It starts with making meatballs for soup and ends with a fresh garnish of dill or parsley.

a large white bowl with ground meat, cooked rice, and seasonings on granite surface.

Step 1. Mix

In a bowl, combine ground chicken, cooked rice, Worcestershire sauce, and seasonings. Mix until combined. Set aside in the fridge to firm up slightly.

carrots and onions added to a large soup pot to be sauteed.

Step 2. Saute

Heat oil over medium heat in a large stockpot. Add diced onions and carrots and cook until softened, stirring regularly. 

💭Pro tip: Avoid overmixing the meatball mixture as that will create very tough meatballs.
carrots and onions sauteed in a large stock pot and broth being poured over them.

Step 3. Pour

Add broth to the sauteed vegetables, cover the pot and bring to a rolling boil on high heat.

24 meatballs evenly spaced out on a small sheet lined with parchment paper.

Step 4. Form

Meanwhile, spoon and form 1" meatballs and set them aside on a flat surface such as sheet pan, platter, or cutting board.

meatballs being added to a hot broth with veggies.

Step 5. Add

When broth comes to a boil, reduce heat to medium and gently add the meatballs taking care that they do not touch each other.

adding diced potatoes to the broth with chicken meatballs for meatball soup with potatoes.

Step 6. Simmer

Add diced potatoes and gently stir. Continue to cook for 7-10 minutes or until the meatballs are cooked through and the potatoes are tender. 

💭Pro tip: Do a taste test at the end and add salt if needed. Garnish with chopped fresh parsley or dill and serve with crusty bread.
meatball soup in a large pot with a ladle scooping out soup contents.

Below are some affiliate links that may be helpful to you as you make this porcupine soup 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.

Serving Suggestions

Like most fresh soups, I go heavy on the fresh herb garnish. There's nothing better than hot soup with fragrant chopped dill. No fresh herbs? No problem. Use dried parsley instead.

We enjoy this easy meatball soup with crusty bread and a dollop of sour cream or freshly grated Parmesan cheese for extra flavor and a touch of creaminess.

Because it's a light soup, you might want to consider serving this with a heartier protein and healthy carb. This meatball soup is without pasta but you may consider adding some to bulk it up. 

Simple Meatball Soup pairing suggestions

Storage and Reheating Instructions

To store: Store leftover porcupine meatball soup in an airtight container for up to 5 days.

Can you freeze meatball soup with potatoes? I don't recommend it because the freezing and thawing process will alter the flavor and texture of the potatoes.

Storage containers: These glass snap containers are perfect for leftovers or a wide-mouth mason jar for soups.

To reheat: When ready to enjoy again, reheat meatball and potato soup in a small saucepan over medium heat until warmed through.

porcupine soup with chicken, potatoes, and carrots in white bowl.

FAQs

Can I use store-bought broth instead of homemade bone broth?

Yes, you can use store-bought broth as a substitute. Look for high-quality options with no added sugars or artificial ingredients for the best flavor. Kettle & Fire is a great brand. In a pinch, you can mix chicken bone broth powder with water to make instant broth. It's not as nutrient dense as homemade bone broth but in many cases, better than store-bought versions.

How can I prevent meatballs from falling apart?

Sometimes this can happen when there are not enough binding ingredients. Ground chicken or ground turkey is great because they are lean and hold up well. Another easy to prevent meatballs from falling apart is by adding a raw egg to the meat mixture.

Can I use frozen meatballs to meatball soup?

You can make the meatball soup with frozen meatballs per recipe instructions but allow for more time to cook. Add the frozen meatballs directly into the boiling broth. Simmer for additional 8-10 minutes until they are cooked through.

How long does it take to cook meatballs in soup?

Uncooked meatballs cook incredibly fast in hot broth. Depending on the size of meatballs and meat used, it should take approximately 7-10 minutes to thoroughly cook meatballs. Frozen meatballs should have a total cooking time of up to 20 minutes. 

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

Printable Recipe

meatball soup with potatoes and carrots in a very clear broth in white bowl.
Print Recipe
4.50 from 6 votes

Easy Chicken Meatball Soup

This Meatball Soup Recipe is an easy 30-minute meal for a busy weeknight. Well-seasoned meatballs, root vegetables, and nutritious broth makes this soup a hearty and delicious meal. 
Prep Time30 minutes
Cook Time20 minutes
Total Time50 minutes
Course: Soup
Cuisine: American, European
Keyword: chicken meatball soup, light meatball soup, meatball soup without pasta, porcupine soup
Servings: 12 people
Calories: 167kcal
Author: Anya @ Prepare & Nourish

Equipment

Ingredients

For meatballs:

For soup:

  • 2 tablespoons avocado oil, butter, or ghee
  • 1 yellow onion diced
  • 1 carrot diced
  • 3 quarts chicken bone broth
  • 3 Yukon gold potatoes peeled and diced

Instructions

  • Mix: In a bowl, combine ground chicken, cooked rice, Worcestershire sauce, and seasonings together. Mix just enough to combine well but avoid overmixing.
  • Sauté: Add oil to a large stock pot over medium-high heat. Once the fat is heated, add onions and carrots and sauté until softened, about 4-6 minutes, stirring regularly so the vegetables don't burn.
  • Add: Add broth to the sauteed vegetables, cover the pot and bring to a rolling boil.
  • Form: Meanwhile, spoon and form ½-1" meatballs and set them aside on a flat surface like a sheet pan, platter, or cutting board.
  • Add: When broth comes to a boil, reduce heat to medium. Gently, add meatballs one at a time to the boiling broth, taking care that they do not touch each other.
  • Simmer: Add diced potatoes and gently stir and continue to cook for 7-10 minutes or until the meatballs are cooked through and the potatoes are tender.
  • Season: Season with salt and pepper if needed and garnish with fresh parsley or dill. Serve warm.

Notes

Storage: Leftover chicken meatball soup should be stored in airtight container in the refrigerator for up to 5 days. To reheat, gently warm on stovetop in small saucepan.
Tips: 
  • One pound of ground meat will make approximately 24 meatballs.
  • Consider doubling the meatballs and freezing for easy soup. If using frozen meatballs, adjust time to thoroughly cook through.
  • Add variety of vegetables to the soup. Hardy veggies such as celeriac should be added along with potatoes while softer ones like zucchini should be added towards the end. 
  • Swap Worcestershire sauce with tomato paste, mayonnaise, or coconut aminos. This allows to bind the ingredients and creates flavor. 

Nutrition

Calories: 167kcal | Carbohydrates: 18g | Protein: 10g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.02g | Cholesterol: 37mg | Sodium: 1138mg | Potassium: 490mg | Fiber: 1g | Sugar: 2g | Vitamin A: 858IU | Vitamin C: 10mg | Calcium: 29mg | Iron: 1mg

Healthy Baked Steel Cut Oatmeal Breakfast Bars Recipe

Start the day right with this healthy baked steel-cut oatmeal breakfast bars recipe. Made with just 6 main ingredients plus pantry staples, you can have healthy and hearty steel-cut oat bars that are an easy breakfast on the go on busy mornings or a satisfying snack mid-day. This baked steel-cut oatmeal recipe has the right amount of sweetness from bananas and can be easily customized with your favorite oatmeal toppings.

four oatmeal bars stacked on each other with parchment paper in-between all of them

Soaked steel-cut oats lightly sweetened with overripe bananas make a simple breakfast or snack win. This wholesome and satisfying treat effortlessly combines the simplicity of oats and bananas and packs in a nutritional punch to boot!

Looking for more healthy sweet treats? 
Check out rollup crepes with cottage cheese, coconut flour banana muffins, and cottage cheese with fruit bowls.
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Recipe Overview

  • Prep and Cook Time: 15 minutes to prep and 45 minutes to bake
  • Cooking Method: Oven-baked
  • Dietary Info: Gluten-free, with WAPF suggestions for soaking; see my post on nourishing food pillars for reasons why we should soak our grains.
  • Tools Needed: Large bowl, baking dish
  • Skill Level: Easy

Key Features & Benefits

Great for busy families - Have oatmeal on the go with these bars! This is a good way to enjoy a warm bowl of oatmeal when you're short on time.

Mild Flavor Profile: Use this recipe as a blank canvas to make these bars your own. Feel free to throw in your favorite add-ins to make them uniquely yours.

Versatile serving: Enjoy these bars as a subtle sweet treat after a heartier breakfast or grab an individual portion as you're heading out the door! You can serve these warmed with maple syrup or cold like homemade granola bars.

Mildly sweetened - You will not find additional sweeteners in this recipe. The only ingredients to sweeten these bars are bananas and dried cranberries or raisins.

Meal prep friendly - This recipe makes a lot, but you can make a double batch and freeze to enjoy an easy baked oatmeal later.

Ingredients for Steel Cut Oat Bars

Learn how to make steel cut oatmeal bars recipe with 6 simple ingredients. This easy recipe can come together in under one hour.

Overhead shot of all the ingredients needed to make oatmeal bars
  • Steel-cut oats: Oats are heavily sprayed, so I recommend you buy organic oats to avoid potential glyphosate residue. If you are sensitive to gluten, make sure you use certified gluten-free oats. Even though oats are naturally gluten-free, they can be cross-contaminated with wheat during processing.
  • Bananas: Go with overripe bananas with a few brown spots. Bananas are the only sweetener in these breakfast bars, so the riper they are, the sweeter the bars will be.
  • Eggs: Used as a binder and a protein boost to hold all the ingredients together.
  • Coconut flour: This gluten-free alternative adds texture and a satiety to the bars.
  • Milk: Helps create a smooth batter and gives the bars a slightly creamy texture.
  • Butter: Adds richness and moisture to the bars.
  • Dried Cranberries or raisins: Provides sweetness, chewiness, and a burst of fruity flavor to complement the oats.
  • Salt, baking powder, and vanilla: These baking essentials enhance the overall flavor and combine the finished taste.

See the recipe card for exact quantities.

Substitutions and Variations

  • Add a crunch - Incorporate a crunchy element by adding chopped nuts such as walnuts, almonds, or pecans. It adds nutty flavor and fun texture.
  • Increase sweetness - Add a natural sweetener like honey, brown sugar, or real maple syrup. Check out this post on other natural unrefined sweeteners.
  • Fresh fruit - Fold in diced apples, pears, banana slices, or fresh blueberries into the batter.
  • Make it chocolatey - Add a handful of chocolate chips.
  • Deluxe breakfast bars - Make these steel cut oat bars extra satisfying by folding in a few tablespoons of chia seeds and a handful of coconut flakes for healthy fats and fiber.
💭Make it Nutrient-Dense: This recipe was originally published January 2016 and titled Soaked Oatmeal Breakfast Bars. It included instructions on how to soak oatmeal with buckwheat groats and an acidic medium for better digestion. You can still do that for maximum nutrient absorption but if you're in a pinch, just rinse them well under cold running water.
four oatmeal bars stacked on each other with parchment paper in-between all of them

How to Make Steel Cut Oatmeal Bars Recipe

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

oats and other ingredients in a metal strainer on a white counter

Step 1. Prep

Preheat oven to 350°F. Line a 9x13 baking pan with parchment paper and grease with coconut oil or butter. Set aside. Optional: Rinse the steel-cut oats in a fine mesh sieve under cold running water until the water runs clear. Leave them in the strainer over a bowl to drain well.

butter and other ingredients to make oatmeal bars in glass bowl

Step 2. Whisk

In a large bowl, whisk eggs using a hand mixer until foamy (approximately 4-5 minutes). Add bananas and mix until combined. Stir in milk, melted butter, and vanilla extract if using the liquid kind.

ingredients to make oatmeal bars in a glass bowl on a white counter

Step 3. Mix

In a small bowl, whisk all the dry ingredients (minus the cranberries) including coconut flour, salt, and baking powder together.

metal whisk in a bowl of butter and other ingredients to make oatmeal bars

Step 4. Combine

Whisk in the dry ingredients into the wet eggs and banana mixture until thoroughly combined.

plastic spatula in a bowl with oats and other ingredients on white counter

Step 5. Stir

Fold in the steel-cut oats and the dried cranberries or raisins if using. Add vanilla extract if you haven't already.

uncooked protein oats in a metal baking pan on parchment paper

Step 6. Bake

Pour the entire mixture of steel cut oats into the prepared pan and bake until baked through and the toothpick inserted comes out clear.

Helpful Tips for Steel Cut Oat Bars

Soak for better digestion - Soak the oats in 4 cups of water, adding a ¼-cup of raw buckwheat groats, and 2 tablespoons of kefir, lemon juice, yogurt, or apple cider vinegar. Soak overnight to break down the phytic acid in the oats. Then rinse and drain very well before adding to the recipe.

Rinse well - While rinsing the steel-cut oats is optional, it can help remove excess starch, yielding a better texture. It also subtly softens the oats, kick starting the cooking process.

Use very ripe bananas - Since bananas are the only sweetener in these bars, make sure they are very ripe with brown spots on them. The riper they are, the sweeter the bars will be. 

💭Meal Prep Suggestion: This recipe makes a big batch! Cut the steel cut oat breakfast bars into small individual servings and wrap tightly in parchment paper and plastic wrap. Freeze them and thaw as needed.

Serving Suggestions

Though these oatmeal bars with steel cut oats are great for breakfast, we use them as a satisfying and nutritious snack when we are on the go or mid-day. 

I am forever team eggs-and-steak in the morning like this pulled pork breakfast and the sheet pan breakfast. These oat bars are a good option to finish your heartier breakfast with. 

They don't offer a lot of sweetness but I find that's actually better if you're enjoying them with a sweet drink like pumpkin spice latte or hot chocolate. 
More baked steel cut oats pairing suggestions:

Storage and Reheating Instructions

How long do steel-cut oat bars last?

To store: Store the bars in an airtight container at room temperature for up to 2 days. Then, transfer them to the fridge for up to a week.

Storage containers: These glass snap containers are perfect for baked steel-cut oats.

To freeze: Wrap individual bars tightly in plastic wrap and place them in a sealed freezer bag to avoid freezer burn. Freeze for up to 3 months. Remove a bar and reheat when you want to enjoy a quick breakfast or treat on the go.

To reheat: These bars are just as delicious cold but if you want to enjoy warm steel cut oatmeal bars, reheat them in a small toaster oven at 350°F for about 5-7 minutes or until they are warmed to your liking.

four oatmeal bars stacked on each other with parchment paper in-between all of them

Frequently Asked Questions

What is the difference between steel cut oats and rolled oats?

Steel-cut oats are whole oat groats chopped into pieces, resulting in a chewy texture when cooked. Rolled oats are steamed and then flattened with large rollers, creating a flatter and quicker-cooking oat. The main difference lies in their processing, with steel-cut oats being less processed and having a heartier texture, while rolled oats are more processed and cook faster, offering a smoother consistency. Both variations retain the nutritional benefits of whole oats but differ in their cooking times and textures.

Can I use quick cooking oats in this recipe?

Technically yes, but I advise against it. Regular oats or quick oats have a finer texture, resulting in a softer and less chewy consistency compared to regular steel cut oats. This will significantly change the texture of the bars and the intended consistency. I recommend sticking to steel-cut oats for the best texture and flavor.

Is it necessary to soak steel-cut oats for this recipe?

While soaking the oats is entirely optional it does help with better nutritient absorption and digestibility. The soaking process initiates enzymatic activity, breaking down anti-nutrients like phytic acid and making the nutrients more accessible to your body. Additionally, soaking can contribute to a creamier texture in the final product. So, if you have the time, consider giving your oats a soak for a more nutrient-dense and digestible steel cut oatmeal bars.

Looking for more hearty breakfast treats? Here are some ideas:
Did you make this healthy baked steel cut oatmeal recipe? Please leave a ⭐ recipe rating in the recipe card below and leave a review in the comments. Thank you!💚

Printable Recipe

four oatmeal bars stacked on each other with parchment paper in-between all of them
Print Recipe
4.70 from 70 votes

Steel Cut Oat Bars Recipe

Start the day right with this healthy baked steel-cut oatmeal breakfast bars recipe. You're only 6 ingredients away from satisfying and delicious steel cut oat bars.
Prep Time15 minutes
Cook Time45 minutes
Total Time1 hour
Course: Breakfast, Snack
Cuisine: American
Keyword: baked steel cut oats, oatmeal bars, steel cut oat bars
Servings: 12 bars
Calories: 221kcal
Author: Anya @ Prepare & Nourish

Ingredients

Instructions

  • Prep: Preheat oven to 350°F. Line a 9x13 baking pan with parchment paper and grease with coconut oil or butter. Set aside. Optional: Rinse the steel-cut oats in a fine mesh sieve under cold running water until the water runs clear. Leave them in the strainer over a bowl to drain well.
  • Whisk: In a large bowl, whisk eggs using a hand mixer until foamy (approximately 4-5 minutes). Add bananas and mix until combined. Stir in milk and melted butter.
  • Mix: In a small bowl, whisk all the dry ingredients (minus the cranberries) including coconut flour, salt, and baking powder together.
  • Combine: Whisk in the dry ingredients into the wet eggs and banana mixture until thoroughly combined.
  • Stir: Fold in the steel-cut oats and the dried cranberries or raisins.
  • Bake: Pour the oatmeal batter into the prepared pan and bake for 45-55 minutes or until baked through and the toothpick insterted comes out clear. Allow to cool, then cut into bars.

Notes

Storage: Store oat bars in an airtight container in the refrigerator for up to 10 days in the fridge. 
Helpful Tips: 
  • Soak for better digestion - Soak the oats in 4 cups of water, adding a ¼-cup of raw buckwheat groats, and 2 tablespoons of kefir, lemon juice, yogurt, or apple cider vinegar. Soak overnight to break down the phytic acid in the oats. Then rinse and drain very well before adding to the recipe.
  • Rinse well - While rinsing the steel-cut oats is optional, it can help remove excess starch, yielding a better texture. It also subtly softens the oats, kick starting the cooking process.
  • Use very ripe bananas - Since bananas are the only sweetener in these bars, make sure they are very ripe with brown spots on them. The riper they are, the sweeter the bars will be. 
  • Meal Prep Suggestion: Cut the steel cut oat breakfast bars into small individual servings and wrap tightly in parchment paper and plastic wrap. Freeze them for up to 3 months and thaw as needed. 
 

Nutrition

Calories: 221kcal | Carbohydrates: 29g | Protein: 6g | Fat: 9g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.2g | Cholesterol: 71mg | Sodium: 174mg | Potassium: 162mg | Fiber: 4g | Sugar: 11g | Vitamin A: 282IU | Vitamin C: 2mg | Calcium: 61mg | Iron: 1mg

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.

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.

 I may receive a commission if you purchase with links in this post. Full disclosure. 

I realized early in my real food journey that most everything that comes in a package can be recreated with wholesome ingredients at home.  For me, it started with mayonnaise and eventually transitioned to other packaged goods like homemade gummies, crackers and even cereal.  It was a slow change.  But I was making progress and for that I was thankful.

This Homemade French Onion Dip is so easy to recreate at home with clean ingredients. In fact, it only requires 7 dried seasonings and a tub of quality sour cream. The caramelized onions on top is totally optional but adds a nice touch, especially if you're serving this to adults who'll appreciate the extra effort.  Ravenous kids just want food - leave the caramelized onions out and save yourself a half hour.

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

Most store-bought seasoning blends contain anti-caking agents (essentially wood pulp!) that we do our best to avoid. And because this dip comes together so quickly and easily, it's an easy way to avoid unnecessary fillers.

You probably have most of the ingredients on hand already.  These are pretty standard spices that are common in every kitchen, with the exception of maybe the celery seed.  And I would not advise leaving that out as it adds a lot of rich flavor to the dip.

I tried scouring the most budget friendly options for you on Amazon, but this pays off in the long term when you invest in larger quantities.  The smaller bottles of spices just does not make financial sense in the long term.  And it was pretty surprising to find the smaller packages priced higher than the 1-lb bags of the same brand, same spice.  Regardless, you can find the following ingredients here: minced onion, powdered onion, powdered garlic, fine sea salt, dried parsley, celery seed, and turmeric.  And as always, you can buy much smaller quantities in the bulk dried goods section of your local natural-food store.  Do what works best for you and your family.

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.

Helpful Tips for this Homemade French Onion Dip

  • If you use dried seasonings a lot in your recipes, try to purchase them in 1-lb packages. Otherwise, smaller quantities are better priced in the bulk dried goods section of your local natural grocer.
  • Feeling ambitious? Double the dried seasoning mix for a quick snack for next time. I would not do more than double though because the ingredients may clump together over extended time.
  • The caramelized onion on top is totally optional. It looks fancy with it but is more practical to skip it for a quick snack.
  • This dip is best when all the flavors are combined and absorbed - wait 30 minutes before digging in but we've been known to enjoy it immediately.
  • This dip is also delicious on chicken. Slather any poultry pieces with French Onion Dip generously and cook/roast/bake as you normally would. Because of the turmeric, the chicken will have a slightly orange tint.
  • Enjoy this dip low-carb style with some veggies (celery and endive are my favorite) or with gluten-free crackers.
  • If you're caramelizing onions, get that started first since that requires a bit of time.

Tools Used in this Homemade French Onion Dip


Printable 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.
Print Recipe
4.58 from 7 votes

Homemade French Onion Mix and 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.
Prep Time5 minutes
Course: Appetizer
Cuisine: American
Servings: 12 servings
Author: Anya @ Prepare & Nourish

Ingredients

  • 2 tablespoon minced onion
  • 1 tablespoon powdered onion
  • 1 ½ teaspoon powdered garlic
  • ¾ teaspoon fine sea salt
  • ¼ teaspoon dried parsley
  • ¼ teaspoon celery seed
  • ¼ teaspoon turmeric powder
  • 16 oz quality sour cream

For caramelized onions (optional)

  • 2 tablespoon butter
  • ½ sweet onion, thinly sliced

Instructions

  • Combine all dried spices and herbs.
  • To make the dip, combine the dried mix with sour cream well. Let stand for 30 minutes for all the flavors to infuse together. Top with caramelized onions, if using.

Caramelized Onions (optional)

  • If you're doing this, start on this first as it takes time to caramelize onions. Melt butter on medium-high heat in a skillet and toss sliced onions. 
  • Slowly cook for the sugars to caramelize for approximately 20-30 minutes, stirring occasionally.
  • Prepared dip can be stored in the refrigerator for up to one week. Mix can be stored in airtight container for up to 2 months (but may clump - see notes).

Notes

Dried Mix makes 4 tablespoons. You can double that batch and reserve it for later use. Note that it may clump together but when combined with sour cream, it should be easier to break apart and mix.

Save this French Onion Dip on Pinterest.

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Other Condiment Recipes You Might Like

Chunky Guacamole is full of delicious flavors and textures. It's naturally gluten free and is a great dip for Paleo, GAPS or Whole30. Or enjoy with super easy homemade baked tortilla chips.Chunky Guacamole

Fresh & Fermented Tomato Salsa - Made with garden-fresh tomatoes and perfectly flavored with hot peppers, garlic and cilantro - this Pico de Gallo comes together seamlessly and tastefully.Lacto-Fermented Tomato Salsa

Homemade Ranch Dressing (dried & fresh herbs)

More Low Carb Favorites:

Lazy Cabbage Rolls
Crustless Skillet Pizza
Instant Pot Squash & Lamb Curry
Parmesan & Garlic Cabbage Steaks

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Easy Gluten-Free French Crêpes Recipe

This Easy Gluten Free French Crepes recipe is simple yet delivers crepes with a perfectly delicate texture just like from la creperie. With only 5 ingredients and whipped quickly in a blender, these gluten-free crepes is the only crepe recipe you need. The best part? You don’t need a special crepe pan to cook them. Find all the tips and tricks you need to ensure flawlessly thin crepes that won’t break or fall apart while flipping.

stack of gluten free crepes with top one swirled.

Growing up, my mom made crepes all the time. It wasn't just reserved for special occasions; it was a very common food on our kitchen table.

Crepes in a Slavic home are like pancakes to an American family. And in France, crepes are often sold as street food at creperies or food markets.

One of the best things about French crepes are their thin and delicate texture. Unlike pancakes, which are thick and fluffy, French crepes are paper-thin, making them perfect for wrapping around sweet or savory fillings.

And if you're gluten free, you don't have to let gluten hold you back from experiencing the joy of this culinary delight. Crepes made with cassava flour instead of wheat flour ensure that you can still stick to gluten-free while maintaining that wonderful texture and taste enjoyed worldwide.

What are you waiting for? Make this French crepes recipe and follow my tips and tricks for the ultimate la creperie experience.

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Why you'll love this recipe

One gluten free flour - Most gluten-free crepe recipes call for numerous gluten-free flours or a gluten free flour blend containing xanthan gum. This recipe has just one, making it an easy option.

Convenient blender crepe recipe - The batter is quickly and effortlessly whisked in a blender until it's perfectly smooth. No straining through a sieve is necessary for a uniform and rich batter.

Perfect crepe texture - Thanks to a combination of 5 simple but wholesome ingredients, these crepes feature that beloved thin French pancake texture and rich flavor. You'll be surprised how similar they taste to wheat crepes. 

💭Fun Fact: French crepes, originating in Brittany, France, have become an iconic dish and a symbol of French culinary artistry. Crepes are thin French pancakes that are now enjoyed worldwide as a street food, in creperies, and homes.

Ingredients

Learn how to make gluten free crepes with 5 basic ingredients. If you've been part of the gluten-free world, you likely have all the ingredients for this blender crepe recipe.

labeled ingredients for gluten free crepes: cassava flour, salt, milk, honey, eggs, and butter.
  • Cassava flour: This is a gluten-free flour made from cassava root. It is used as a substitute for wheat flour in this recipe, making it suitable for those following a gluten-free diet.
  • Milk: Thins the crepe batter and adds richness and creaminess to the recipe. Use whole milk for tastier crepes. Use your favorite dairy-free milk to keep this compliant with your dietary needs.
  • Eggs: Act as a binding agent and provide structure to the crepes. Use room temperature eggs to incorporate effortlessly into the batter.
  • Honey: Adds subtle sweetness, balancing the other delicate texture of the crepes and the richness of the milk.
  • Butter: A few tablespoons unsalted butter is all you need to add major flavor to the batter and help create a tender texture. You'll also need extra butter for greasing the pan between each crepe. Coconut oil or ghee is an excellent dairy-free alternative.

See the recipe card for exact quantities.

What is Cassava Flour?

Cassava flour and tapioca are often used interchangeably, but they are different.  Tapioca is the starch derived from cassava root through a process of washing and pulping, and what's left following that process is the tapioca flour.

Cassava flour, on the other hand, is the whole root, peeled, dried, and ground.

For this reason, cassava flour naturally has more dietary fiber than tapioca flour. An important caveat to cassava flour is that it also happens to be high in carbohydrates.  So even though these cassava flour crepes are gluten-free, they are far from keto or low-carb.

Additionally, cassava flour is high in resistant starch, which may have powerful health benefits. Resistant starch improves insulin sensitivity, lowers blood sugar levels, reduces appetite, and has various benefits for digestion. (source) 

My favorite brand of cassava flour is Ottos's 100% Natural Cassava Flour. They take great care to ensure their product is free from mold, a widespread occurrence in cassava flours. They are also autoimmune protocol (AIP) friendly and Certified Paleo by The Paleo Foundation.

But what makes cassava flour stand out is that it has the ability to transform any recipe gluten free with a 1:1 switch.

If you're looking for paleo crepes with cassava flour, you will love these dairy free crepes. And this gluten free crepe cake is a wonderful holiday addition to any table.

stack of cassava flour crepes on a plate for frozen blackberries.

Make it Nutrient Dense

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. And like in my gluten free rice crispy treats, you can take purposeful steps to turn this into a nutrient-dense snack or light breakfast.

Use quality ingredients. Use non-homogenized milk or even raw milk, as it would still retain nutrients and benefits. Opt for grass-fed butter and pastured eggs.

Serve with powerhouse foods. One of my favorite ways to enjoy crepes growing up was with salmon roe. Slather loads of pastured butter on the crepe and top with incredibly nourishing roe or canned cod liver for a nutrient-dense snack.

Step-by-Step Instructions

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

The recipe for gluten free crepes can seem intimidating. Follow this step-by-step tutorial along with all the tips and tricks, and you can't go wrong!

all ingredients in a high-speed blender for gluten free crepes.

Step 1. Blend

Add all ingredients to a high-speed blender and blend until frothy and thoroughly combined.

gluten free crepes batter in a measuring cup.

Step 2. Rest

Set the crepe batter aside for a few minutes to rest and let the bubbles settle. 

💭Pro tip: To help faciliate proper blending, add the ingredients in this order: milk, eggs, butter, honey, flour, and salt.
collage of images of gluten free crepes cooked in stainless steel: added butter, batter poured in, cooked until bubbles form, then more yellow crepe.

Step 3. Cook

While the batter is resting, heat a few teaspoons of butter in a stainless steel pan over medium heat. Swirl to cover the entire bottom of the pan with the butter.

Pour about a quarter cup batter onto the pan. Lift the pan off the heat and swirl it so the batter coats the bottom evenly.

Return the pan to the heat and cook on medium-low heat until the bottom is golden brown.

💭How do I know when to flip the crepe? You will start seeing bubbles form on the top surface of the crepe and see the edges lifting from the pan. Using a thin spatula, carefully lift one edge about ¼ way and see if it's golden brown. If it's cooked, it will release from the pan easily. If not, continue to cook for a few more seconds.
gluten free crepes cooked on stainless steel with bubbles forming on the edges.

Step 4. Flip

Carefully flip the crepe and cook the other side until golden brown.

crepe in a stainless steel pan

Step 5. Remove

Slide the crepe over to a plate or use a a wide spatula to transfer the crepe from the pan to a plate or platter. 

💭Pro tip: Add butter to the hot pan between cooking the crepes to prevent sticking. Fat also helps to develop a delicate and rich crepe texture.

Helpful Tips

Practice makes perfect - Don't be discouraged if the first few crepes don't turn out perfectly. In fact, it is customary and totally appropriate for the cook to eat the first few.

Preheat the pan - A properly heated pan ensures that the crepes cook evenly and quickly. Preheat the pan first on medium heat then melt the butter.

Measure with a measuring cup - Use a ¼-cup measuring to deliver just the right amount of batter.

Use a crepe spreader - Though not necessary, this tool will help you easily distribute the batter in the pan to achieve thin and uniform crepes.

Watch the crepes closely - Be attentive while cooking the crepes as they cook quickly. Avoid leaving the pan unattended to prevent burning.

Stir the batter often - Be sure to stir often as flour settles on the bottom, changing the consistency of it. You may need to add a few tablespoons of milk to thin it out as you get low on the batter.

stack of gluten free French crepes.

Tools for this Recipe

Below are some affiliate links that may be helpful to you as you make this gluten free crepe 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.

Serving Suggestions

When it comes to serving crepes, the possibilities are endless. Start the day with a fancy gluten free breakfast featuring these crepes made with cassava flour.

We love serving them with homemade sour cream or creme fraiche. Or, if you want to be fancy and take them to a new level, serve crepes with butter and salmon roe.

For sweet options, you can fill them with cream cheese and fruit and a dollop of whipped cream. Or make this cottage cheese dessert with crepe rolls. Or drizzle some sweetened condensed milk or chocolate syrup. I prefer making savory crepes and filling them with creamed spinach or browned ground beef with onions. You can also pair them with beef liver pate.

Get creative and serve with your favorite fillings for a flavorful treat fit for any occasion. 

Gluten Free Crepes pairing suggestions

Storage and Reheating Instructions

How long do crepes last in the refrigerator?

To store: Transfer crepes to an airtight container and store in the refrigerator for up to 6 days.

Storage containers: These glass snap containers are perfect for leftover gluten free crepes.

Can you freeze crepes?

Yes, crepes freeze well for a future treat.

To freeze: Stack crepes with parchment paper between each layer and store them in an airtight container or freezer bag for up to 3 months. Thaw overnight at room temperature or in the fridge.

To reheat: Gently reheat in a toaster oven at 250°F until warmed through. You can also reheat on the stovetop in a dry skillet.

stacked crepes in background with folded crepes on a plate to the front.

FAQs

Are crepes gluten free?

Most crepes are not gluten free but this recipe is! If you use the right kind of flour, like cassava flour, you're good to go. By making this simple switch, you can enjoy delicious and safe-to-eat gluten free crepes.

How do I flip a crepe without breaking it?

Learn how to flip a crepe in 3 easy steps: First, ensure the bottom of the crepe is cooked before attempting to flip. Use a thin, flat spatula, like a fish or crepe spatula, to gently slide it under the crepe. Lastly, lift and flip the crepe swiftly but carefully to avoid tearing, and cook the other side briefly until done.

What is the best crepe pan?

You might think the key to making the best crepes is in the pan itself. But I'm happy to say you can make the best crepes in a regular stainless steel pan. There is no need to go out to buy a pan that serves only one purpose! You can use an 8-inch, 10-inch, or 12-inch tri-ply stainless steel pan. Just remember, the larger the pan, the bigger your crepe will be, which may make it harder to flip.

Save your cast iron skillet for another recipe - they won't work here.

What's the best way to fold a crepe?

Wondering how to fold a crepe? Well, there is no wrong way to do it but here are some ideas. Lay the crepe flat on a clean surface and fold the crepe in half for half-moon folds. Or do a triangle fold and fold the half-moon crepe one more time in half. Lastly, you can simply roll the crepe up tightly, creating a cylinder shape. 

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

Printable Recipe

stack of cassava flour crepes on a plate for frozen blackberries.
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4.38 from 144 votes

Easy Gluten Free French Crepes Recipe

Simple yet delicious gluten-free French crepes recipe that delivers the same delicate texture. This blender crepe recipe is made with only 5 ingredients and no special pan required!
Prep Time15 minutes
Cook Time45 minutes
Total Time1 hour
Course: Appetizer, Breakfast, Healthy Basics
Cuisine: European, Russian, Slavic
Keyword: French crepes recipe, gluten free crepe recipe, gluten free crepes
Servings: 12 crepes
Calories: 102kcal
Author: Anya @ Prepare & Nourish

Equipment

Ingredients

  • 2 cups whole milk or dairy-free milk
  • 3 medium eggs room temperature
  • 4 tablespoons unsalted butter, softened or coconut oil
  • 1 teaspoon raw honey
  • ¾ cup cassava flour
  • ½ teaspoon fine sea salt
  • additional butter for frying

Instructions

  • Blend: Add all ingredients in the order listed: milk, eggs, butter, honey, flour and salt. Blend for a few seconds until frothy and thoroughly combined.
  • Rest: Set the crepe batter aside a few minutes to rest and the bubbles to settle.
  • Melt: Meanwhile, heat a stainless steel over medium heat. Add 1-2 teaspoons of butter and melt, swirling to cover the entire bottom of the pan.
  • Cook: Pour ¼ cup of the batter onto the pan, lift the pan off the heat and tilt it with a circular motion so that the batter coats the bottom evenly. Return the pan to the heat and cook on medium-low heat until you start seeing the bubbles on the surface of teh crepe form. You'll also see the edges lifting from the pan.
  • Flip: Once the bottom is lightly golden, carefully flip the crepe with a thin metal spatula and cook the other side for about 20-30 seconds. Slide it over to a plate or platter or use a wide spatula to remove the crepe from the pan.
  • Repeat: Do this with the remaining batter adding butter between the crepes as needed to avoid sticking.

Notes

Storage: Leftover crepes can be stored in an airtight container for up to 6 days in the fridge. To freeze, stack crepes with parchment paper separating each crepe and keep in a freezer-safe container or bag. Freeze for up to 3 months. Thaw overnight at room temperature.
To reheat: Gently warm in a toaster oven at 250°F until warmed through. Or reheat on the stovetop in a dry skillet. 
Helpful tips:
  • Practice makes perfect - Don't be discouraged if the first few crepes don't turn out perfectly. In fact, it is customary and totally appropriate for the cook to eat the first few.
  • Preheat the pan - A properly heated pan ensures that the crepes cook evenly and quickly. Preheat the pan first on medium heat then melt the butter.
  • Measure with a measuring cup - Use a ¼-cup measuring to deliver just the right amount of batter.
  • Use a crepe spreader - Though not necessary, this tool will help you easily distribute the batter in the pan to achieve thin and uniform crepes.
  • Watch the crepes closely - Be attentive while cooking the crepes as they cook quickly. Avoid leaving the pan unattended to prevent burning.
  • Stir the batter often - Be sure to stir often as flour settles on the bottom, changing the consistency of it. You may need to add a few tablespoons of milk to thin it out as you get low on the batter.

Nutrition

Calories: 102kcal | Carbohydrates: 9g | Protein: 3g | Fat: 6g | Saturated Fat: 3g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 2g | Trans Fat: 0.2g | Cholesterol: 56mg | Sodium: 129mg | Potassium: 79mg | Fiber: 0.2g | Sugar: 3g | Vitamin A: 242IU | Vitamin C: 0.4mg | Calcium: 69mg | Iron: 1mg

How to Make Aspic (Meat Jelly)

Aspic, or meat jelly, is a cold dish made by simmering collagen-rich meats and bones into a flavorful, gelatinous broth, then chilling it to set with meat and vegetables. Packed with nutrients, it's like a refined, glorified bone broth. This slow cooker aspic recipe makes enjoying this classic dish simple and convenient.

A plate of aspic with a slice of rye bread and forks.

Aspic, or meat jello (known as holodets in Russian), dates back to 1375, with the first detailed recipe appearing in Le Viandier, a medieval cookbook. Rich in amino acids and nutrients, aspic was once considered a luxurious dish and served at grand feasts as a symbol of wealth and sophistication.

Its popularity spread across Europe, with regional variations in French and Eastern European kitchens. Aspic's versatility in encasing meats, vegetables, and even seafood made it not only a savory treat but also a decorative centerpiece at festive occasions.

Looking for more traditional nutrient-dense recipes? 
Check out creamy chicken liver, roasted buckwheat, and cod liver salad with eggs.
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Recipe Overview

  • Prep and Cook Time: 9 hours to cook and 12 hours to chill
  • Cooking Method: Slow-cooker
  • Dietary Info: GAPS, Low-Carb, Keto, Paleo, Whole30, Ancestral diet
  • Tools Needed: sharp knife, cutting board, and slow cooker
  • Skill Level: Moderate

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 Aspic Recipe

Traditional aspic is a labor of love but it’s the process that yields a nourishing superfood. So, if you're having to rely on boxed gelatin for aspic to set instead of naturally derived gelatin from the meats and bones, you're doing it wrong. (sorry, not sorry!)

Thankfully, my trusty slow cooker does most of the work in this meat jelly. Which is why I love this aspic recipe. While it's a process, it's one that is mainly hands-off. The slow cooker controls the heat (you don't want the aspic broth to simmer!) and cooks everything just right.

Just remember - no store-bought cheats allowed! Save that gelatin for homemade marshmallows.

image of Prepare and Nourish owner

Ingredients for Aspic

Ingredients of Aspic.
  • Collagen-rich bones: I used chicken feet in this recipe to keep it simple and more accessible for most people. (I get good quality chicken feet from Whole Foods). But chicken backs and necks are also excellent. Pork trotters are a great option, but I always have difficulty finding heritage-breed pork trotters. If you're going for beef aspic, beef shanks, knuckle bones, or oxtail are all great.
  • Meaty bones: I went with drumsticks, because they're rich in gelatin, but wings or turkey wings work well. Pork neck bones, lamb shanks, and beef short ribs are great options too. Basically, any bone with meat still attached will do!
  • Vegetables: Celery and onions will add flavor to the broth while the carrot and parsley will serve as a decorative garnish at the end.
  • Seasonings: Whole garlic cloves will give aspic broth flavor, while some fresh minced garlic is added at the end for an extra kick. Bay leaves, black peppercorns, and salt add depth, and fresh thyme has become a favorite addition recently, adding an herby undertone.

Additions and Variations

  • Beef aspic - Use 6-7 pounds of meaty bones like oxtails, short ribs, or beef shanks.
  • Pork aspic - Use 3 pounds of pork trotters and 3-4 pounds of meaty bones like neck bones or ribs.
  • Leftover meats - You can use just the chicken feet and/or pork trotters and use any leftover meat you have on hand. Just make sure to follow the water-to-meat ratio so it sets properly.
  • Other add-ins - Some vintage aspic recipes add hard-boiled eggs, seafood, pickles, and cooked vegetables like peas or green beans. Feel free to get creative and add ingredients based on your preferences. I prefer to keep it simple, just like it was in my childhood.
graphic of fork and spoon connected in a plant.

Health Benefits of Aspic

Aspic is a nutrient powerhouse, thanks to the collagen and protein found in bones, marrow, cartilage, and tendons. When simmered over time, these components break down into gelatin, which is beneficial for protein absorption and soothing the gut lining, much like the healing properties of Chicken Noodle Soup when you're fighting a virus.

A close-up of aspic meat jello featuring tender meat, vegetables, and parsley, all suspended in clear gelatin.

How to Make Aspic

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

A mix of chicken feet, onion, fresh parsley, and seasoning in a slow cooker.

Step 1. Add

Place the chicken feet, drumsticks, onions, celery, garlic cloves, thyme, salt, and peppercorns into the slow cooker.

A slow cooker set to cook for 9 hours.

Step 2. Cook

Pour enough water to cover all ingredients (about 10-12 cups). Set the slow cooker on low setting for 9-12 hours.

A mix of chicken, carrots, onion, parsley, and more in a slow cooker with water.

Step 3. Add carrot

Peel the carrot and add it to the slow cooker about 30 minutes before the cooking time is complete.

Broth in a slow cooker and chicken in the silver strainer.

Step 4. Separate

Remove the solid ingredients from the broth, discarding the chicken feet and vegetables, except for the carrot.

A pitcher of broth and a measuring cup on a white saucer.

Step 5. Strain

Strain the broth twice (to remove all impurities) into a large bowl, then stir in the minced garlic. Check for salt and adjust if necessary.

Shredded meat in two glass containers and a bowl of shredded meat.

Step 6. Remove

Pick off the meat from the drumsticks and evenly distribute it among the serving dishes or jelly molds. I like to use multiple dishes with varying capacities.

Pouring broth into two glass containers filled with shredded meat to prepare aspic.

Step 7. Pour

Carefully pour the broth into the dishes, filling them just over halfway.

Two glass containers of aspic garnished with carrot flowers and parsley, alongside a cutting board with garnish ingredients.

Step 8. Garnish

Thinly slice the carrots and add them to the aspic along with parsley leaves. Cover and chill well before serving.

Helpful Tips

  1. Cook low and slow - To achieve clear and golden aspic broth, cook it on low heat for a long time. That's why I love the slow cooker (it should never boil!). This also helps to break down the collagen and extract all the goodness from the bones.
  2. Strain well - Double-straining your broth will remove any impurities or marrow bits and ensure a clear aspic. You can use a fine mesh strainer or a piece of cheesecloth.
  3. Taste and adjust - When chilled, aspic tends to taste less salty than when it's warm. Be sure to taste it before pouring into the dishes and adjust the seasoning if necessary.
  4. Set at room temperature - After filling the aspic dishes, let them sit at room temperature for 45 minutes to solidify a bit. Then cover and chill at least overnight.
  5. Note the amounts - When strained, you should have approximately 10 cups of broth. This will fill half-way several containers with a cumulative volume capacity of 7 quarts.
  6. Time it wisely - If I make this for a dinner party, I set my slow cooker overnight for up to 12 hours. The next day, I assemble the aspic dishes and transfer them to the refrigerator for a 24-hour chill.

Troubleshooting

  • Aspic didn't set? Make sure you use the correct ratio of water and collagen-rich meats. I would use this batch as meat stock in other recipes and try again (make sure to use lots of chicken feet or pork trotters!).
  • Layer of fat on top? That may be because the broth was boiled too vigorously. Aspic should be simmered gently, not boiled.

Essential Aspic Tools

Here's what you'll need to make meat jelly:

  • 8-qt Slow Cooker: I love this inexpensive Hamilton Beach slow cooker with low setting.
  • Fine mesh sieve: This 3-piece skimmer spoon set would be so great for this purpose. Place the largest one over a pot to catch the broth.
  • Cheesecloth: Reusable cheesecloth is a great kitchen staple and this one is unbleached with a tight weave.
  • Aspic Dishes - I have these food storage containers and use them when making aspic. They stack well in the fridge and are the perfect 2-serving size.
A bowl of aspic with containers beside it.

Serving Suggestions

Meat jello is is often reserved for the holidays because it requires significant time and effort to prepare. We typically serve it with rye bread and a spicy mustard, the European variety with a kick similar to horseradish.

Just cut it like you would a pan of brownies and dig in! You can go for the edges or the center - it's good both ways.

When I prepare it for our family, I use small single-serving ramekins, making it perfect for a quick, grab-and-go meal. Aspic is a nutrient-rich superfood, and starting the day with a serving is always a great choice.

A plate of meat jelly with rye bread and meat jelly on the side.

Frequently Asked Questions

How long does aspic last in the refrigerator?

Meat jelly should be stored in an airtight container in the fridge for up to 5 days. It has a shorter life span than bone broth because it contains meat so you want to consume it quicker. These glass snap containers are perfect for aspic.

Can I freeze aspic?

Theoretically, yes, however, I have never tried personally because we always finished it up before I could. I would imagine that freezing aspic may slightly alter the texture upon thawing, potentially making it less firm. For best results, enjoy aspic fresh.

How can I make my aspic clearer?

To achieve a super clear aspic, strain the broth through a fine mesh sieve or cheesecloth to remove any impurities. You can also clarify the broth by adding egg whites during simmering, which will trap particles and give you clarified broth. I don't bother with this step though - just double-straining is enough. 

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

Printable Recipe

A plate of aspic with a slice of rye bread and forks.
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3.92 from 36 votes

How to Make Aspic (Meat Jello)

Aspic or meat jelly is a nutrient-rich, gelatinous dish made from simmered collagen-rich meats and bone and this slow cooker aspic recipe makes it easy to enjoy.
Prep Time30 minutes
Cook Time9 hours
Chill Time12 hours
Total Time21 hours 30 minutes
Course: Main Course
Cuisine: American, Russian
Keyword: aspic, aspic recipe, meat jello, meat jelly
Servings: 16 servings
Calories: 224kcal
Author: Anya @ Prepare & Nourish

Ingredients

  • 2 pounds chicken feet or pork trotters
  • 3 pounds chicken drumsticks about 10 drumsticks
  • 2 celery stalks
  • 2 large onion
  • 10-12 garlic cloves
  • 4 sprigs fresh thyme or rosemary
  • 2 bay leaves
  • 1 ½ tablespoons sea salt
  • 2 teaspoons whole peppercorns
  • ½ gallon water
  • 1 large carrot, peeled and trimmed
  • 1 tablespoon fresh parsley

Instructions

  • Place the chicken feet, drumsticks, onions, celery, garlic cloves, thyme, salt, and peppercorns into the slow cooker.
  • Pour enough water to cover all ingredients (about 10-12 cups). Set the slow cooker on low setting for 9-12 hours (ideally 12 hours!)
  • Peel the carrot and add it to the slow cooker about 30 minutes before the cooking time is complete.
  • Remove the solid ingredients from the broth, discarding the chicken feet and vegetables, except for the carrot.
  • Strain the broth twice (to remove all impurities) into a large bowl, then stir in the minced garlic. Check for salt and adjust if necessary.
  • Pick off the meat from the drumsticks and evenly distribute it among the serving dishes or jelly molds. I like to use multiple dishes with varying capacities.
  • Carefully pour the broth into the dishes, filling them just over halfway.
  • Thinly slice the carrots and add them to the aspic along with parsley leaves. Cover and chill well before serving.

Notes

To serve: Cut it directly in the serving dish and serve chilled with rye bread and spicy mustard. 
Storage: Store aspic covered in airtight containers in the refrigerator for up to 5 days. 
Helpful Tips:  
  • Cook low and slow - To achieve clear and golden aspic broth, cook it on low heat for a long time. That's why I love the slow cooker (it should never boil!). This also helps to break down the collagen and extract all the goodness from the bones.
  • Strain well - Double-straining your broth will remove any impurities or marrow bits and ensure a clear aspic. You can use a fine mesh strainer or a piece of cheesecloth.
  • Taste and adjust - When chilled, aspic tends to taste less salty than when it's warm. Be sure to taste it before pouring into the dishes and adjust the seasoning if necessary.
  • Set at room temperature - After filling the aspic dishes, let them sit at room temperature for 45 minutes to solidify a bit. Then cover and chill at least overnight.
  • Note the amounts - When strained, you should have approximately 10 cups of broth. This will fill half-way several containers with a cumulative volume capacity of 7 quarts.

Nutrition

Calories: 224kcal | Carbohydrates: 3g | Protein: 21g | Fat: 14g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Trans Fat: 0.03g | Cholesterol: 100mg | Sodium: 761mg | Potassium: 196mg | Fiber: 1g | Sugar: 1g | Vitamin A: 759IU | Vitamin C: 3mg | Calcium: 71mg | Iron: 1mg

Easy Blackened Fish Tacos

Make these easy blackened fish tacos at home with a simple oven-baked method. The cod is seasoned with Cajun spices and served on charred tortillas with fresh sriracha mayo slaw and toppings for a flavorful and satisfying meal.

blackened fish tacos on a piece of parchment paper.
Looking for more healthy seafood dinners? 
Check out salmon sushi bake, fish head soup, and tuna casserole recipe without soup.
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Recipe Overview

  • Prep and Cook Time: 20 minutes to prep and 15 minutes to bake
  • Cooking Method: Oven-baked
  • Dietary Info: Paleo, Gluten-free and Grain-free options with swaps
  • Tools Needed: sharp knife, cutting board, and sheet pan
  • Skill Level: Easy

Are these blackened fish tacos part of an ancestral diet? Not necessarily, however, check out the section on how to make them nutrient-dense (spoiler: it's sooo easy!). Read my post on what nourishing foods are based on the traditional dietary principles of the Weston A. Price Foundation.

Reasons to Love this Blackened Cod Recipe

"Blackened" is a cooking technique that's all about flavor - seasoned fish with a crispy, charred exterior and tender, flaky interior, all thanks to those bold Cajun spices. What's not to love here?

I started making these fish tacos 15 years ago (totally on a whim), and they’ve been a huge hit ever since. My favorite part is that there's no need for a skillet with this oven method and the whole thing comes together in less time than you can argue over who's doing the dishes.

Quick and easy meal the whole family will love? Sign. me. up.

image of Prepare and Nourish owner

Ingredients for Cod Fish Tacos

Cabbage, pita, parsley, avocado, red bell pepper, fish, and all seasonings, including mayonnaise.
  • Cod fish: Cod is a firm white fish that works great for fish tacos. You want to use skinless cod fish fillets.
  • Cajun seasoning: A blend of southern spices like smoked paprika, onion powder, oregano, and cumin gives that Cajun flavor and blackened fish appearance. You can scale the recipe for my homemade Cajun seasoning and use it for other recipes.
  • Cabbage: Green or red cabbage will both work. You can save time by buying packaged shredded cabbage, but fresh is always best.
  • Green onions & cilantro: Added directly to the cabbage slaw, the onions add a mild bite, while cilantro brings freshness.
  • Slaw dressing: A creamy blend of mayonnaise (use my avocado oil mayonnaise!) with a kick of sriracha, balanced with fresh lime juice. For an easy swap, use sriracha mayo instead and just squeeze some lime juice.
  • Corn tortillas: I love Food for Life sprouted corn tortillas but they break so easily so double up! Feel free to use your favorites here. Flour tortillas work too!

Substitutions and Variations

  • Add some sweetness - top with mango salsa or chopped pineapple (but keep it minimal).
  • Swap the mayo - I think mayonnaise adds that delicious creaminess but you can swap it for Greek yogurt for a lighter option.
graphic of fork and spoon connected in a plant.

Make it Nutrient-Dense

Take your blackened fish tacos up a notch by adding some fermented flair! Top them with fermented jalapenos or red cabbage sauerkraut for a tangy crunch and healthy probiotic boost. It's a simple addition that makes these just a tad more nutritious.

fish tacos on a platter with parchment paper.

How to Make Blackened Fish Tacos

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

Seasoned fish in a pan.

Step 1. Season

Combine all the Cajun seasoning ingredients. Drizzle the fish with avocado oil, then coat it with the seasoning blend. Bake for 15 minutes or until cooked through.

Mix of vegetables and mayo in a white bowl.

Step 2. Mix

In a large bowl, toss the shredded cabbage, green onions, cilantro, mayonnaise, sriracha, and the juice of half a lime until well combined.

Shredded fish on a pan.

Step 3. Flake

Once the fish is cooked through, take it out of the oven and gently flake it with two forks.

A plate of fish tacos.

Step 4. Assemble

Heat tortillas on medium heat on an open flame. Add coleslaw on the bottom, followed by flaked fish, and slices of avocado and tomatoes.

Helpful Tips

  1. Start with dry fish - Pat the fish dry before seasoning to help the spices stick better and promote browning instead of steaming.
  2. Shred your own cabbage - Pre-shredded bagged coleslaw cabbage is convenient in a pinch, but I promise, shredding cabbage at home will give you the freshest, crunchiest slaw.
  3. Warm tortillas - To make them pliable, heat them up before assembling your tacos. I like to char mine directly over a gas burner using tongs, flipping to get a nice toast on both sides. If you don’t have a gas stove, simply warm them in a dry skillet until soft and slightly golden.

Troubleshooting

  • Fish too dry? Don't overcook the fish. The cod should be opaque and flake easily with a fork. You can use an instant-read meat thermometer and cook until the internal temperature of the fish reaches just shy of 145°F (63°C).
  • Tortillas breaking? Use two tortillas per taco if using thin corn tortillas to prevent breakage.

Product Highlight!

Air Fryer Toaster Oven

Skip the oven and use a counter toaster oven to "blacken" those cod fish fillets. I love this workhorse in my kitchen and it's the perfect size for these tacos.

Grab yours →
air fryer toaster oven.
fish taco with avocado and tomato slices.

Serving Suggestions

We love serving this cod fish tacos as a complete meal - it already has healthy protein, fats, and carbs all rolled into one delicious corn tortilla.

But you can add simple roasted vegetables like cajun sweet potato fries or air fryer zucchini.

You can also top these cajun fish tacos with your favorite taco Tuesday classics like pico de Gallo or roasted jalapenos or avocado crema. If you want to bulk it up, consider making a pot of Instant Pot white rice cooked in bone broth.

More cod fish tacos topping suggestions:
A plate of cabbage and four fish tacos with avocado and lime on the side.

Frequently Asked Questions

How do I store and reheat blackened fish tacos?

Store leftover cod fish tacos in an airtight container for up to 3 days. It's best to keep the fish separate from the other ingredients. These glass snap containers are perfect for leftovers. Reheat the fish in an air fryer for a few minutes or until heated through.

Can I use a different type of fish for these tacos?

Yes, you can swap the cod for other mild, flaky fish like haddock or mahi-mahi. Just adjust the cooking time based on the thickness of the fish. I would avoid tilapia as they are almost always farm-raised.

Can I make these cod fish tacos ahead of time?

Yes, you can make these blackened cod tacos ahead of time. However, it's best to prepare the fish and the toppings separately and assemble them before serving to prevent the tacos from becoming soggy. You can also store any leftover fish and toppings separately in the fridge for up to 3 days.

Looking for recipes to use up that head of cabbage? Here are some ideas:
Did you make this blackened fish tacos? Please leave a ⭐⭐⭐⭐⭐ recipe rating in the recipe card below and leave a review in the comments. Thank you!💚

Printable Recipe

fish tacos in a corn tortilla on parchment paper.
Print Recipe
5 from 5 votes

Blackened Cod Fish Tacos

These blackened fish tacos are seasoned with Cajun and served in charred tortillas with sriracha mayo slaw and fresh toppings.
Prep Time20 minutes
Cook Time15 minutes
Total Time35 minutes
Course: Main Course
Cuisine: American
Keyword: blackened cod recipe, blackened fish tacos, cod fish tacos
Servings: 4 servings
Calories: 643kcal
Author: Anya @ Prepare & Nourish

Ingredients

Cajun Fish

Slaw

  • 5 cups shredded cabbage
  • ½ cup cilantro finely chopped
  • ½ cup green onions finely sliced
  • ½ cup mayonnaise
  • 1 tablespoon sriracha
  • 1 lime

Fish Tacos

  • 1 tomato sliced to half-moons
  • 1 avocado sliced to half-moons
  • 8 corn tortilas

Instructions

  • Preheat oven to 425°F.
  • In a small bowl, mix all the Cajun seasoning ingredients. Pat the fish dry with paper towels. Drizzle the fish with avocado oil, then coat it generously with the seasoning blend. Bake for 15 minutes until cooked through and the fish flakes easily.
    2 lbs cod fish fillets, 1 tablespoon avocado oil, 1 teaspoon sea salt, 2 teaspoons smoked paprika, ½ teaspoon onion powder, ½ teaspoon oregano leaf, ¼ teaspoon ground cumin
  • In a large bowl, toss shredded cabbage, green onions, cilantro, mayonnaise, sriracha, and the juice of half of a lime until well combined.
    5 cups shredded cabbage, ½ cup cilantro, ½ cup green onions, ½ cup mayonnaise, 1 tablespoon sriracha, 1 lime
  • Once the fish is cooked through, take it out of the oven and gently flake it with two forks.
  • To assemble the tacos, heat tortillas on medium heat on an open flame or in a cast iron skillet. Add coleslaw to the bottom of the tortilla, followed by flaked fish, and slices of avocado and tomatoes. Serve immediately.
    1 tomato, 8 corn tortilas, 1 avocado

Video

Notes

Storage: Store leftover cod fish tacos in an airtight container for up to 3 days. It's best to keep the fish separate from the other ingredients.
Helpful Tips:
  • Start with dry fish - Pat the fish dry before seasoning to help the spices stick better and promote browning instead of steaming.
  • Shred your own cabbage - Pre-shredded bagged coleslaw cabbage is convenient in a pinch, but I promise, shredding cabbage at home will give you the freshest, crunchiest slaw.
  • Warm tortillas - To make them pliable, heat them up before assembling your tacos. I like to char mine directly over a gas burner using tongs, flipping to get a nice toast on both sides. If you don’t have a gas stove, simply warm them in a dry skillet until soft and slightly golden.

Nutrition

Calories: 643kcal | Carbohydrates: 38g | Protein: 47g | Fat: 35g | Saturated Fat: 5g | Polyunsaturated Fat: 15g | Monounsaturated Fat: 13g | Trans Fat: 0.1g | Cholesterol: 109mg | Sodium: 1016mg | Potassium: 1602mg | Fiber: 11g | Sugar: 5g | Vitamin A: 1297IU | Vitamin C: 54mg | Calcium: 150mg | Iron: 3mg

How to Cook Beef Tongue

Learn how to cook cow tongue in the pressure cooker to get tender meat every time! This easy Instant Pot beef tongue recipe will show you how to achieve the perfect texture, effortlessly peel the skin, and clean the beef tongue quickly. Hint: It's much easier than you think!

beef tongue sliced on cutting board.

The beef tongue is a global delicacy, featured in Mexican tacos de lengua and European salads or sandwiches. And if you're curious about the nutritional benefits of beef tongue (and other organ meats for that matter) but not sure where to start, this pressure cooker beef tongue recipe is a great starting place.

It's incredibly tender, and the mild taste is perfect for those new to organ meats. Plus, I love cooking beef tongue in my Instant Pot because the skin peels off so effortlessly. 

Looking for more nutrient-dense organ recipes? 
Check out beef liver pâté, dirty rice with chicken liver, and how to make tacos de lengua.
[feast_advanced_jump_to]

Recipe Overview

  • Prep and Cook Time: 10 minutes to prep, 1 hour and 30 minutes cooking time, and 1 hour pressure rising and release.
  • Cooking Method: Instant Pot
  • Dietary Info: Paleo, GAPS, Keto, Ancestral diet
  • Tools Needed: Instant Pot, chef knife, cutting board
  • 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 Cooking Beef Tongue

Serving beef tongue regularly is a total game-changer. Not only is it packed with essential nutrients like iron, zinc, and B vitamins, making it a powerhouse for your health, but it's also ridiculously tender and easy to cook thanks to the Instant Pot.

Seriously, the texture is melt-in-your-mouth perfect every time, and you don't have to be a pro to pull it off.

Plus, it's super versatile - swap out ground beef in tacos, pile it on sandwiches, or throw in a hearty soup, the options are endless. It's flavorful but not in a game-y organ meat kind of way, you know? It actually tastes much like roast beef, so even if you're new to organ meats, you'll feel right at home with this cut.

image of Prepare and Nourish owner

Ingredients for Cooking Beef Tongue

cooking tongue ingredients of beef tongue, onion, sea salt, bay leaves, and black peppercorns.
  • Beef tongue: When buying beef tongue, look for one with rich red color at the base of the tongue. While beef tongues vary in size, they should still feel relatively heavy for their size. A heavier beef tongue indicates good muscle development. If it's packaged, inspect the package for any signs of damage, leakage, or excessive ice crystals.
  • Onion: Yellow, white, or red onion will work as we're just adding it for flavor.
  • Seasonings: A simple blend of seasonings, including sea salt, black peppercorns, and bay leaves, will add amazing flavor yet still keep it mild so it won't overpower other flavors in cooked tongue dishes.

Substitutions and Variations

  • Vegetables: Enhance the beef tongue flavor by adding carrots, celery, leeks, or parsnips during cooking.
  • Stovetop Instructions: To cook beef tongue on the stovetop, simmer it in a pot with water and all seasonings for 3-4 hours, or until tender (pierce with a fork and if it slides without resistance, it's tender) . Once cooked, remove the tongue and peel off the skin.
  • Slow Cooker Instructions: Add all ingredients, cover with water, and cook on low for 8-10 hours until fork-tender and the skin easily separates from the muscle tissue. Adjust cooking time based on the size of the tongue.
graphic of fork and spoon connected in a plant.

Make it Nutrient-Dense

If we consume organ meats for their nutrition, it's best to source them from grass-fed cows. My favorite sources for grass-fed beef are your local farmer's markets. But when that's not accessible, Wild Pastures and US Wellness Meats both regularly carry good quality cow tongue.

How to Clean Beef Tongue

raw beef tongue on paper towel and cutting board.

Here's the great thing about cooking beef tongue in the Instant Pot. There's not much cleaning to do. The easiest way to clean beef tongue is to rinse it under running cold water to remove any residue and pat it dry with paper towels.

Then, after it cooks, the skin easily separates from the underlying muscle tissue.

You'll be amazed how incredibly easy it is to clean beef tongue after it has been sufficiently cooked. Don't attempt to remove the skin before that, as it will be frustrating and difficult.

Cooking causes a change in the texture of the beef tongue, allowing the skin and muscle fibers to break down. As a result, this makes the skin more tender and less resistant.

If you find that the skin is still a little stubborn in some parts, it's possible it wasn't cooked long enough, particularly if your beef tongue is on the larger side. If that's the case, you can either use a knife to carefully remove it or pop the tongue back in the pressure cooker and cook for an additional 10-15 minutes.

How to Cook Cow Tongue

The complete printable recipe is below in the recipe card for your convenience. Follow these simple step-by-step instructions for how to cook beef tongue in the pressure cooker for the best results.

beef tongue with onions and bay leaves in instant pot inner pot.

Step 1. Add to pot

Add onion, bay leaves, peppercorns, salt, and beef tongue to the Instant Pot, then cover with water.

beef tongue filled with water and onions and seasonings.

Step 2. Cook on manual

Place the inner pot in the Instant Pot, seal it, and cook manually for 90 minutes, followed by natural pressure release (NPR).

cooked beef tongue on a small baking sheet.

Step 3. Transfer the tongue

When the safety pin is down, carefully open the lid. Remove the beef tongue using a pair of tongs and transfer to a rimmed quarter baking sheet. Let the cow tongue rest for a few minutes.

cooked beef tongue on a stainless steel sheet with skin peeled off.

Step 4. Remove the skin

Starting at the base of the tongue, carefully peel away the skin using the tongs and work your way toward the tip of the tongue until the tongue is completely peeled and clean. Rinse and pat dry.

cooked and peeled cow tongue on a wooden cutting board.

Helpful Tips

  1. Naturally release pressure: Depending on the size of your beef tongue and how much liquid you added, your natural pressure release (NPR) time can be up to 45 minutes. Don't try to rush the process by using quick pressure release (QPR).
  2. Cooking time: This will depend on the size of the beef tongue. But generally, you want to cook it in the pressure cooker for 30 minutes per pound of beef tongue. I usually cook it for at least 60-90 minutes to ensure it comes out fork-tender and easy to peel.
  3. Excess fat: Trim visible fat or gristle with a knife or kitchen shears, or incorporate them into your recipe as desired.

Troubleshooting

  • Skin doesn’t peel off? When cooked sufficiently, the skin on the beef tongue should easily be released from the meat. Some parts may require the use of a paring knife, but there should be little to no resistance.
  • Tough texture? If the beef tongue isn't tender after the suggested cooking time, it may need an additional 15-30 minutes, especially for larger tongues. Ensure you're cooking at the correct pressure and for the right duration.

How to Cut Boiled Tongue

Once you have cooked the beef tongue, consider how you want to use it. Do you want to shred it like roast beef or cut it into cubes or strips for easy browning?

How to shred beef tongue:

For shredded beef, using your fingers or two forks, gently separate the cooked muscle fibers starting at one end of the tongue and work your way across the meat.

Shredding beef tongue is easier when it's still warm.

How to cut beef tongue:

For precise cutting, chill the cooked beef tongue in the refrigerator, then slice it against the grain to your desired thickness. Cut crosswise for diced pieces or leave as strips.

beef tongue sliced on cutting board.

Product Highlight!

Instant Pot 7-in-1 Pressure Cooker

I've had this one since it first came out and it's such a workhorse in my kitchen. It cooks beef tongue perfectly!

Grab yours →
instant pot 7 in 1.
💭Meal Prep Suggestion!
Cook beef tongue in an Instant Pot with onion, bay leaves, salt, and pepper. Peel the skin, trim fat, and shred or slice it. Store in the fridge for up to 4 days or freeze for up to 3 months. Use in tacos, hash, salads, or soups, and reheat in a skillet with butter or add to soups for a quick meal.

Serving Suggestions

How you serve beef tongue is only limited to your imagination. Serve boiled tongue how you would another cut of beef. Add it to burritos, as a protein to salads, or to sheet pan hash browns.

As an appetizer: We love serving this boiled tongue by crispying it up in butter over medium heat. You can see the complete beef tongue recipe here with tips and tricks on how to jazz up this organ meat and take it from good to great.

In tacos: Another favorite way to enjoy beef tongue is in lengua tacos or beef tongue tacos. You can also use it in place of ground beef taco meat in sheet pan nachos. 

More cooking beef tongue pairing suggestions:
crispy and fried beef tongue with coarse salt and lemon.

Frequently Asked Questions

How to store boiled beef tongue?

When the cooked tongue has completely cooled down, transfer it to an airtight container and store it in the fridge for up to 5 days. These glass snap containers are perfect for cooked beef tongue. To reheat, melt a little butter or another cooking fat in a stainless steel skillet over medium-high heat and brown until crispy to your liking.

Can I freeze the boiled cow tongue?

Beef tongue freezes incredibly well. I recommend cutting it into thin tongue slices and layering them in a freezer-safe container with parchment paper separating the layers. When ready to enjoy again, remove one layer of sliced thin tongue by pulling the parchment sheet and thaw in the refrigerator overnight.

How long to cook beef tongue in pressure cooker?

This will depend on the size of the beef tongue. But generally, you want to cook it in the pressure cooker for 30 minutes per pound of beef tongue. I usually cook it for at least 60-90 minutes to ensure it comes out fork tender and easy to peel.

What can I do with the cooking liquid?

You can strain the beef tongue broth and use it as a flavorful base for soups, sauces, or gravies. You can also use it as stock in other recipes, much like Instant Pot chicken bone broth or beef bone broth.

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

Printable Recipe

beef tongue with onions and bay leaves in instant pot inner pot.
Print Recipe
5 from 4 votes

How to Cook Beef Tongue in Instant Pot

Learn how to cook cow tongue for tender meat, perfect texture, easy skin peeling, and quick cleanup.
Prep Time10 minutes
Cook Time1 hour 30 minutes
Pressure Rising and Release1 hour
Total Time2 hours 40 minutes
Course: Appetizer, Breakfast, Healthy Basics
Cuisine: American, Russian, Slavic, Ukrainian
Keyword: how to cook beef tongue, how to cook cow tongue, Instant Pot beef tongue
Servings: 12 servings
Calories: 261kcal
Author: Anya @ Prepare & Nourish

Equipment

Ingredients

Instructions

  • Peel the onion and cut it into quarters. Add beef tongue, quartered onions, bay leaves, peppercorns, and salt to the Instant Pot inner pot. Pour enough water to cover the beef tongue and the rest of the ingredients.
  • Place the inner pot in the Instant Pot, cover, and set the safety valve to sealing position. Cook on manual for 90 minutes. Then allow natural pressure release until the safety pin is down.
  • When safe to open the Instant Pot, carefully remove beef tongue and transfer to a rimmed baking sheet or platter. Let the cow tongue rest for a 5-10 minutes.
  • Using a pair of tongs, carefully pull away the skin, starting with the base of the tongue and working your way towards the tip. The skin should release easily from the meat but it may help to use a paring knife if you come across some parts that are difficult.
  • Discard the skin from the cleaned beef tongue. You can discard the liquid the tongue was cooked in or use it in recipes to replace broth. When completely cooled, transfer beef tongue to an airtight container.

Notes

Storage: Store cooked beef tongue in an airtight container in the fridge for up to 5 days. You can also freeze it in a freezer-safe container for up to 3 months. Thaw overnight in the fridge and reheat in an oiled skillet. 
Helpful Tips: 
  • Cooking time: This will depend on the size of the beef tongue. But generally, you want to cook it in the pressure cooker for 30 minutes per pound of beef tongue. I usually cook it for at least 60-90 minutes to ensure it comes out fork-tender and easy to peel.
  • Excess fat: Trim visible fat or gristle with a knife or kitchen shears, or incorporate them into your recipe as desired.
  • Skin doesn’t peel off? When cooked sufficiently, the skin on the beef tongue should easily be released from the meat. Some parts may require the use of a paring knife, but there should be little to no resistance.

Nutrition

Calories: 261kcal | Carbohydrates: 5g | Protein: 17g | Fat: 18g | Saturated Fat: 8g | Polyunsaturated Fat: 0.01g | Monounsaturated Fat: 0.003g | Cholesterol: 100mg | Sodium: 662mg | Potassium: 374mg | Fiber: 0.3g | Sugar: 0.4g | Vitamin A: 3IU | Vitamin C: 4mg | Calcium: 12mg | Iron: 3mg

How to Make Kimchi (Easy Fermented Kimchi Recipe)

Learn How to Make Kimchi at home with this simple step-by-step guide. This Easy Fermented Kimchi recipe is loaded with spicy and tangy flavors and crunchy textures. Plus, this napa cabbage kimchi recipe truly has the most simplest and wholesome ingredients, including excellent gochujang substitutes!

Easy kimchi recipe in a white bowl with jar in the far distance.

Unleash the probiotic goodness and flavorful wonders of this approachable and easy kimchi recipe.

This easy-to-follow guide will walk you through all the steps of creating your very own, deeply-flavored kimchi right in your kitchen. From gathering kimchi ingredients to burping kimchi - this has it all!

And if you're new to fermented cabbage recipes, be sure to check out raw sauerkraut recipe, red cabbage recipe, and spicy kraut with ginger and garlic.

Let's jump in, have some fun, and discover the world of tasty fermentation as we make homemade kimchi together!

[feast_advanced_jump_to]

What is Kimchi?

Kimchi is a traditional Korean dish made from fermented vegetables, most commonly napa cabbage. It is considered a staple in Korean cuisine and is enjoyed as a side dish or as an ingredient in another recipe. It is often found in Asian markets.

While kimchi is commonly known as a Korean dish, variations of fermented napa cabbage exist among other Asian countries such as China, Japan, and Taiwan.

The main ingredient in kimchi is napa cabbage, which features pale green leaves and white stems and bulb.

Napa cabbage in kimchi is typically cultured in a brine made with salt, ginger, garlic, and chili pepper flakes. Other vegetables, such as radishes, carrots, and scallions or spring onions may also be added to enhance the flavor and texture.

prepped kimchi ingredients in separate bowls.

Why Learn How to Make Kimchi

Live probiotic goodness - Discover the health benefits of live probiotics and enzymes formed during the lacto-fermention process. It's an easy way to get healthy bacteria to your gut.

Easy to make - Making kimchi can be intimidating because it has so many components, and fermenting vegetables can be tricky. That's why I share tips and tricks and a fermentation timeline so you will know success on your first try at making this easy kimchi recipe.

Wholesome - This Korean kimchi recipe takes a healthy spin by using unprocessed ingredients. No soybean oil. Just pure and healthy ingredients. If you declined gochujang kimchi because of the filler ingredients, this kimchi recipe is for you!

Customizable - Kimchi ingredients can appear daunting. That's why I'm including plenty of substitutes that are readily available and accessible so anyone can make this recipe, beginners and fermentation buffs alike. 

💭Fun Fact: In Japanese, napa cabbage is called "hakusai" which literally translates to white vegetable.

Ingredients for Homemade Kimchi

Learn how to make kimchi with a handful of simple ingredients. And be sure to check out the substitutions for how you can tweak this to use ingredients you have on hand.

kimchi ingredients with labels in post on how to make kimchi.
  • Napa cabbage: Also known as hakusai, napa cabbage, is the main vegetable used in kimchi. Look for crispy, pale green leaves and a white stalk and bulb.
  • Daikon radish: Adds extra crunch and a peppery taste.
  • Carrots: Adds a touch of natural sweetness that balances the spiciness and saltiness of kimchi.
  • Green onions: Also known as scallions, green onions contribute a fresh and mild onion flavor, adding an aromatic element to the napa cabbage kimchi.
  • Aromatics: Fresh ginger and garlic adds warmth and slightly spicy flavor to kimchi. Fish sauce is also great at contributing umami flavor and helps to enhance the overall saltiness of kimchi. It also kick-starts the fermentation process, thanks to the natural bacteria that it contains.
  • Gochugaru: Most commonly known as Korean red pepper, gochugaru is just that - red pepper flakes and they are the key ingredient in giving kimchi its signature spicy and vibrant flavor. Gochugaru varies in heat levels, so you can adjust the amount based on your preference for spiciness.

See the recipe card for exact quantities.

Substitutions and Variations

  • Fish sauce - Use anchovy paste or anchovies instead of fish sauce to still give that complex flavor and umami taste. In a pinch, you can use the same amount of coconut aminos or soy sauce.
  • Daikon radish - This root vegetable can be hard to find in grocery stores sometimes. Use turnips or radishes instead, or omit them entirely.
  • Gochugaru - This is an excellent gochujang substitute, but you can use the paste if you desire a more robust flavor to make spicy kimchi. Or use dried red pepper flakes and paprika instead of gochugaru.
Cutting napa cabbage to prepare kimchi on cutting board.

Make it Nutrient Dense

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 traditional napa cabbage kimchi recipe.

Use high-quality produce. Select fresh and crisp napa cabbage and vegetables from your local farmer's market.

Ditch additives and use gochugaru. Many kimchi recipes call for gochujang paste, which typically contains tapioca syrup, brown rice, yeast extract, and some alcohol by-product to preserve freshness. Gochugaru is an excellent gochujang substitute because you can skip all those unnecessary ingredients.

Use unrefined sea salt. Skip the blue cans of iodized salt and use unrefined, mineral-rich sea salt. For more information on unrefined salt, see my post on Unrefined Salt Guide and the importance of using good quality salt in your cooking.

Kimchi in white bowl with white towel to the side.

How to Make Kimchi

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

Follow these step-by-step instructions to make your own kimchi at home. Start with clean hands and prep all your ingredients so the process moves quickly.

massaging napa cabbage in a large bowl for kimchi recipe.

Step 1. Massage

In a large bowl, add chopped cabbage cut into bite-size pieces and sprinkle salt over it. Gently massage cabbage for a few minutes until it starts to release juices.

carrots, radish, and green onions added to napa cabbage in kimchi recipe.

Step 2. Add

Add shredded carrots, daikon radish, and green onions cut into one-inch pieces to the napa cabbage. 

💭Pro tip: Don't be afraid to get your hands in there and give the cabbage a good massage before fermenting! If you need to - wear gloves.
adding fish sauce to kimchi recipe in large bowl.

Step 3. Season

Add minced garlic, ginger and gochugaru to the vegetables. Pour fish sauce.

Combine all vegetables in large bowl in how to make kimchi.

Step 4. Combine

Mix the vegetables, ensuring that every piece is well coated with the seasonings. 

💭Pro tip: You can combine garlic, ginger, gochugaru, and fish sauce in a small bowl first then add to the vegetables so it's equally dispersed.
Kimchi transferred to a mason jar.

Step 5. Transfer

Transfer the kimchi mixture into clean glass jars, pushing it down firmly to remove any air pockets and ensuring all vegetables are submerged in the brine. Place a fermentation weight on top of the kimchi.

fermentation weight in a mason jar with kimchi in.

Step 6. Ferment

Leave some headspace for pressure to buildup. Seal the jar tightly and place it over a small plate or bowl to catch any overflow. Let it sit at room temperature for the first few days to initiate fermentation.

fermentation weight releasing liquid in kimchi.

Helpful Tips for Homemade Kimchi

Start with clean cabbage - Napa cabbage hides dirt and bugs between the leaves, much like bok choy. After rinsing and cutting the cabbage into chunks, rinse it well under running cold water to remove dirt and impurities. Then run it through a salad spinner to remove excess water.

Use coarse salt - The large salt granules will break down the cabbage leaves quicker, which will aid in the fermentation.

Catch overflow of brine - As the vegetables soften and release more natural juices, the pressure will start pushing the contents higher, and as a result, the brine may seep out. Leaving headspace and placing the jar over a small sheet pan or shallow bowl is helpful to catch any overflow.

Weigh ingredients for best results - Use weight measurements instead of volume for consistent results. Weight measurements are included in the recipe card for your convenience. You can read more about the importance of using a salt calculator in this sauerkraut recipe post.

💭Meal Prep Suggestion: A small batch of Korean traditional kimchi will last you a long while. It makes an excellent side dish or condiment at every meal to keep up with good digestive health.

Kimchi Fermentation Timeline

During the initial fermentation period (first 2-5 days, depending on the temperature of your house), burp kimchi daily to release carbon dioxide buildup.

How to burp kimchi? Simply open the jar regularly to release carbon dioxide buildup.

Let the kimchi ferment at room temperature away from direct sunlight for up to 8 days. Taste daily until it reaches the desired flavor.

Once the kimchi is ready, it can be enjoyed immediately but will continue to ferment slowly in the refrigerator, developing more flavor over time.

Check out the transformation of napa cabbage kimchi over a period of 6 days. You can see the vegetables become a more muted color

kimchi fermentation timeline with 4 different images of kimchi transforming into a fermented food.

Below are some affiliate links that may be helpful to you as you make this kimchi 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.

Serving Suggestions

Kimchi is an excellent accompaniment to fried eggs in the morning. Or go all out and serve it with sheet pan breakfast or hash browns. Somehow, breakfast potatoes and kimchi really hits the spot.

But more importantly, kimchi, like most fermented foods, are best served as a condiment to a meal for flavor and probiotic effects. 

Kimchi pairing suggestions

Storage Instructions

To store: After the initial 8-10 days of active fermentation at room temperature, transfer the kimchi to the fridge for up to 12 months! That's right - it will likely go well past that but we usually finish it by then.

Storage containers: I love keeping all my ferments in an airtight container or a glass jar like wide mouth mason jars. Use quart size mason jars for smaller quantities and half-gallon mason jars for larger batches. Jars are convenient because they already come with a tight fitting lid.

Kimchi in a tall mason jar.

FAQs

How long do I need to ferment kimchi?

The fermentation time for kimchi can vary depending on several factors, including the desired level of sourness and the temperature at which it is fermented.

Generally, kimchi, like all wildly fermented vegetables are left to ferment for a few days to a several weeks. I prefer fermenting kimchi at room temperature for up to 8 days, followed by retarded (slow) fermentation in the refrigerator for months.

Is it important to seal the jar during fermentation?

Sealing the jar or fermentation crock is recommended as it helps create an anaerobic (oxygen-free) environment, which is favorable for the fermentation process and the growth of beneficial bacteria. It also helps prevent contamination from outside microorganisms.

How often do I need to burp the kimchi fermentation jar?

During the initial days of fermentation, burp the kimchi jar once or twice a day to release buildup gas. If the fermentation is active or the room temperature is warm, burp the jar every 8-12 hours. Once the kimchi is in the refrigerator, there is no need to burp it.

How can I prevent the pressure from breaking the fermentation jar?

However, it's important to note that during the initial stages of fermentation, gases may be produced as a byproduct, causing pressure to build up inside the jar.

To avoid any potential explosion or leakage, you can use a fermentation lid or leave some headspace in the jar to accommodate the gas buildup. Additionally, it's a good practice to "burp" the jar occasionally by slightly loosening the lid to release excess gas.

Looking for more fermented recipes? Here are some ideas:
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Printable Recipe

kimchi in half-gallon mason jar with lid on the side in how to make kimchi tutorial.
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4.75 from 4 votes

Easy Fermented Kimchi Recipe

Learn how to make kimchi at home with this simple step-by-step guide. This Easy Fermented Kimchi recipe is loaded with spicy and tangy flavors and crunchy texture.
Prep Time45 minutes
Fermenting Time8 days
Total Time8 days 45 minutes
Course: Condiment
Cuisine: Asian
Keyword: easy kimchi recipe, how to make kimchi, napa cabbage kimchi
Servings: 16 servings
Calories: 22kcal
Author: Anya @ Prepare & Nourish

Equipment

Ingredients

  • 1 napa cabbage (hakusai), medium-large approximately 700 grams
  • 2 carrots, large approximately 200 grams
  • 1 daikon radish, medium-large approximately 130 grams
  • 1 green onion bunch approximately 100 grams
  • 1 ½ tablespoons unrefined salt approximately 28 grams
  • 2 tablespoons fish sauce
  • 3 tablespoons gochujang paste
  • 2 tablespoons gochugaru (Korean red pepper)
  • 4 garlic cloves
  • 2 tablespoons grated ginger

Instructions

  • Prep cabbage: Rinse the napa cabbage, ensuring to get between the leaves. Run it through a salad spinner to dry it well. Cut it into quarters, lengthwise, removing the core. Then cut crosswise into 1" pieces.
  • Massage: Add the cabbage to a large bowl and sprinkle salt over it. Gently massage until juices start to release, about 3-5 minutes. Set aside.
  • Prep vegetables: Meanwhile, shred or julienne the carrots and daikon radish. Cut the green onions into 1" pieces. Mince ginger and garlic.
  • Combine: Add carrots, radish, green onion, ginger and garlic, gochijang, gochugaru, and fish sauce to the cabbage and toss to combine well.
  • Transfer: Pack kimchi mixture into clean wide-mouth jars, pushing it down firmly to remove any air pockets and ensuring all vegetables are submerged in the brine.
  • Ferment: Place a fermentation weight over the kimchi, leaving headspace for pressure buildup. Seal the jar tightly and place it over a small plate to catch any overflow. Let it sit at room temperature for a few days to initiate fermentation.
  • Burp kimchi: Open the jar daily to release carbon dioxide. Ferment at room temperature away from direct sunlight for up to 8 days. Then transfer to the refrigerator.

Notes

  • Recipe makes 2 quarts or 16 servings. Serving size is ½ cup.
  • Storage: Allow the kimchi to ferment at room temperature away from direct sunlight to your liking, up to 8 days. Afterwards, transfer to the refrigerator. Kimchi will be good in the fridge for up to 12 months. 
  • Use weight measurements instead of volume for more consistent results. Weight measurements are included in the ingredient notes for your convenience.
  • To accurately weigh kimchi ingredients: Turn on your kitchen scale and set it to weight in grams. Place your prep bowl on scale and zero/tare it out. Add chopped cabbage, and other ingredients until you reach the approximate weight.
  • Substitutions:
    • Daikon radish - use turnip or radishes instead.
    • Fish sauce - anchovy paste, mashed anchovies, or coconut aminos will work.
    • Gochugaru - this is an excellent gochujang substitute but you can use the paste if you desire a more robust flavor. Or use dried red pepper flakes and paprika in lieu of gochugaru.

Nutrition

Calories: 22kcal | Carbohydrates: 4g | Protein: 1g | Fat: 0.3g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.1g | Sodium: 862mg | Potassium: 241mg | Fiber: 2g | Sugar: 2g | Vitamin A: 1757IU | Vitamin C: 21mg | Calcium: 58mg | Iron: 1mg