But fear not — there’s a way to keep your goals in check without stress, food guilt, or restriction.  The secret to staying on track this holiday season? Calling on healthy holiday swaps! That’s right, with a few simple swaps, you can enjoy your favorite holiday treats and feel good doing so. 

Ahead, delicious substitutions for all your favorite festive foods and treats. Think: healthy alternatives for chocolate, mashed potatoes, pasta, and more! Get ready to indulge without that “I have to unbutton my pants” feeling. Trust us, these ten healthy holiday swaps will have everyone going back for seconds.

10 Registered Dietitian-Approved Healthy Holiday Swaps

#1 Dark Chocolate VS. Milk Chocolate

What do chocolate chip cookies, hot cocoa, and peanut butter blossoms all have in common (besides being ridiculously tasty)? Milk chocolate. While it may be yummy, the added milk and sugars make this an ingredient worthy of a swap. Don’t worry, you can still get your chocolate fix. “Dark Chocolate is a very healthy swap for milk chocolate,” says Lisa Mastela, Registered Dietitian and Founder of Bumpin Blends, a line of personalized superfood smoothie cube blends designed to help meet the nutritional needs of women.  

Studies show dark chocolate contains up to 2-3 times more flavanols (naturally occurring antioxidants found in cocoa) than milk chocolate. Before you grab any dark chocolate off the shelf, Mastela says it’s important to be mindful of branding and ingredients. While dark chocolate contains heart-healthy antioxidants and minerals like magnesium, “it can have just as much sugar,” says Mastela. To ensure you’re making healthy holiday swaps, beware of ingredients. For the most nutritional benefits, studies recommend choosing dark chocolate that is at least 70% to obtain the most flavanols.

When your chocolate cravings are calling, try these (dairy-free and low-sugar) healthier alternatives:

Chocolate Chips: 

• Enjoy Life Foods dairy-free chocolate chips
• Endangered Species Oat Milk Chocolate chips
• Lily’s Stevia-Sweetened Chocolate Chips  
• Hu Kitchen Vegan and Keto-friendly baking chips
• Navitas Organics Cacao nibs
• Beyond Good Pure Dark Chocolate Melts

Cocoa/Cacao Powder:

• Unsweetened Cocoa or Cacao Powder

Chocolate Bars:

• Hu Kitchen Paleo Dark Chocolate 
• Lily’s Stevia Sweetened Chocolate Bars
• Eating Evolved Chocolate Bars

Hot Cocoa:

• Lakanto Monkfruit-Sweetened Drinking Chocolate 
• Laird Superfoods Hot Chocolate
• Numi Drinking Chocolate

Here’s How to Incorporate it Into Your Holiday Treats:

• Use dairy or refined sugar-free chocolate chips in holiday cookies or baked goods
• Make chocolate-dipped fruit using melted paleo chocolate 
• Add a spoonful of antioxidant-rich cacao powder to smoothies, pudding, or brownies
• Make healthy holiday bark with unsweetened melted chocolate

#2 Greek Yogurt VS. Sour Cream

Want a thick and creamy texture without the additional fat calories? We’ve got the best healthy holiday swaps for even your creamiest of needs. “Opting for a non-fat Greek yogurt in place of sour cream is a great alternative, notably because of the probiotics in Greek yogurt (which can support a healthy digestion) and the lack of fat.” This healthy substitute offers a thick and creamy texture without adding additional fat calories. Instead, you’ll get a healthy dose of protein! “We add non-fat Greek yogurt to our non-vegan smoothies for a boost of protein and probiotics,” says Mastela. Unlike sour cream which has under 1g of protein per serving, Greek yogurt contains about 20g per cup.

Greek yogurt is a 1:1 replacement for sour cream, making it an easy switch in recipes. When shopping, Mastela suggests reading ingredient labels to keep it healthy— many brands have loads of sugar in them.

We love Siggi’s Plain Icelandic Yogurt, Maple Hill Grass-Fed Organic Greek Yogurt, or Unsweetened Chobani and Fage Greek Yogurt!

And if you’re looking for a dairy-free alternative, you’ve got plenty of options!

• Try dairy-free greek yogurt brands like Kite Hill almond-based yogurt
• Make your own cashew sour cream by blending 1 cup of cashews soaked cashews with ½ cup of water, 1 tbsp of lemon juice, and ½ tsp apple cider vinegar!
• Purchase a dairy-free store-bought sour cream like Kite Hill Sour Cream or Forager Sour Cream

#3 Cauliflower, Sweet Potatoes, Winter Squash VS. Potatoes

Mashed potatoes are a holiday favorite, but each serving is accompanied by a hefty calorie count (and let’s be honest, we never just have one serving). To reduce calories and increase nutritional value, try these healthy holiday swaps. 

To save carbs and calories, Mastela recommends swapping white potatoes for cauliflower. “It’s a very bland and basic veggie with no taste,” but it’s rich in water and fiber with a similar fluffy consistency to mashed potatoes. Thus, it’s a great choice to bulk up any meal! Not wanting to give up potatoes in their entirety? Try half potatoes and half cauliflower!

Sweet potatoes and winter squash also make great substitutions, containing more nutrients and fewer carbs than regular potatoes. 

Feeling inspired? Embrace seasonal eating and swap traditional potatoes for other nutritious root vegetables! Here are 8 nourishing ways to cook with root veggies this holiday season.  

#4 Medjool Dates VS. Sugar

Skip the refined sugar and opt for nature’s candy! If you’re indulging in something sweet, Medjool dates are a surprisingly healthy sugar substitute that will satisfy your sweet tooth. Thanks to their high fiber content, dates are low on the glycemic index providing your body with a slow release of energy (unlike the instant sugar rush from refined white sugar), making them a better option for your waistline.

“Dates are a phenomenal alternative to sugar in food prep. That’s why Bumpin Blends smoothies exclusively use dates to sweeten rather than sugar or other sugar alternatives! Dates are pure, natural, and full of fiber, minerals, vitamins, and sweetness!” says Mastela.

Maple Syrup, molasses, honey, and coconut sugar make for additional healthy holiday swaps when replacing sugar! Just be sure to read the ingredients to avoid added sugar!

RELATED: 4 Delicious Ways to Use Dates as a Sugar Replacement 

#5 Veggie Noodles VS. Pasta

Zoodles, spaghetti squash, or legume-based noodles all make for delicious healthy holiday swaps that will curb your pasta craving without the empty carbs and high calories. “Red lentil pasta, black bean pasta, and chickpea pasta are all fantastic high-fiber, high-protein alternatives,” says Mastela. If you’re not in the mood for veggies, 100% whole wheat pasta is a great alternative — just make sure it’s 100% whole wheat (not just wheat).

Try these nourishing recipe ideas:

• Swap zucchini noodles for traditional noodles in your chicken or veggie noodle soup
• Skip the refined grains and make a hearty spaghetti squash and meatball dish
• Serve up butternut squash or sweet potato noodles with a drizzle of oil and spices like rosemary, sage, and basil 
• Make a low-carb pesto noodle dish with zucchini noodles, avocado, and a boost of protein (we love chickpeas, shrimp, chicken, or salmon)

Looking for a quick-and-easy holiday side dish or starter? Try this Zucchini Veggie Lasagna! Make it dairy-free by using dairy-free cheese, swap the tofu for meat if preferred, or skip it altogether and layer on the veggies.  

Serves: 4

Ingredients:

• 5 zucchini
• 3 tbsp olive oil
• 1 cup firm tofu, crumbled
• 1 cup pasta sauce
• ½ cup mozzarella, shredded
• ½ cup parmesan cheese, grated
• sea salt & black pepper, to taste
• basil leaf, chopped, to serve

Directions:

Step #1: Start by preheating the oven to 350°F and line a baking dish with parchment paper.

Step #2: Wash the zucchini and peel into long strips to resemble lasagna noodles.

Step #3: Add a layer of the zucchini noodles to the baking dish and top with ⅓ of the crumbled tofu, cheese, and sauce. Continue layering until all ingredients are used. 

Step #4: Add an extra sprinkle of cheese to the top layer and bake in the oven for 20-25 minutes.

Step #5: Top with fresh basil and enjoy!

#6 Greek Yogurt or Hummus VS. Cream Cheese

Whether you’re smearing it on your bagel or spooning it into recipes, a serving of cream cheese turns into an empty tub… real fast. With these healthy holiday swaps, save on calories and fat without sacrificing flavor (even grandma will approve)! In addition to protein-rich Greek yogurt, hummus makes a delicious cream cheese alternative. While Greek yogurt offers a more comparable taste, hummus is a crowd-pleaser and comes with a host of health benefits.

“Hummus has its own strong flavor, but you could blend up chickpeas with some almond milk and tahini for a more bland but sweet plant-based, high-fiber cream cheese alternative! My motto: when in need of healthy, high fiber, plant-based thickener: blend chickpeas. You can add blended chickpeas to everything for a fiber boost! Chickpeas are the secret ingredient to our famous vegan Cookie Dough blend,” says Mastela.

Opt for an unsweetened plain Greek yogurt like Siggi’s or a nutritious hummus brand like Cava, or Ithaca Hummus.

Try these yummy ideas:

• Use Greek yogurt in place of cream cheese for a low-carb, lower-sugar frosting
• Make stuffed mushrooms, pasta, or peppers using Greek yogurt in place of cream cheese
• Use hummus or Greek yogurt as a dip for crackers, veggies, or holiday platters
• Make a raw “cheesecake” using chickpeas or sweet hummus in place of cream cheese (try Kite Hill’s season pumpkin pie cream cheese!)

And if you’re in a pinch, try these tasty and healthy store-bought cream cheese alternatives:

• Kite Hill Dairy-Free Cream Cheese
• Miyoko’s Creamery Vegan Cream Cheese
• Nancy’s Probiotic Cream Cheese

Stuffed with hummus instead of cream cheese, these Red Pepper Boats make a yummy app or holiday snack. 

Ingredients:

• 1 red bell pepper
• ¾ cup hummus
• Fresh parsley, chopped
• Chili flakes
• Sea salt & black pepper, to taste

Directions:

Step #1: Slice the bell pepper to make 4 boats. Discard the seeds.

Step #2: Divide the hummus between the 4 boats. Tops with parsley, and chili flakes, and season with sea salt and pepper.

#7 Cashew or Other Nut Milk VS. Heavy Cream

With heavy cream taking over holiday dishes — we’re talking eggnog, mashed potatoes, even spinach — it’s no wonder our pants feel a little tighter this time of year! If a recipe calls for a creamy base, try these healthy holiday swaps for heavy cream! Have you ever made cashew milk or cashew cream? These healthful nuts are a versatile substitute — they can be used in both sweet and savory recipes, made into a cream or a milk, and provide a low-calorie, high protein alternative to heavy cream!

“Cashew milk and other nut milks are great alternatives. They’re rich in healthy unsaturated fats, plant-based, and protein-rich! We use cashew butter for a mild, sweet thickener,” says Mastela. 

Here are yummy ways to use non-dairy milk this holiday season:

• Make a dairy-free eggnog with cashew or coconut milk and warming spices 
• Mix your favorite dairy-free milk into any baked goods holiday recipe as a 1:1 swap for dairy milk
• Use non-dairy milk such as coconut, cashew, or oat milk to thicken any recipe (think: gravy, mashed potatoes, or homemade caramel sauce)
• Add a splash to your morning coffee or holiday latte

The best part? It’s easy to blend up your own! From homemade almond to cashew to oat milk, here are the 7 Best Milk Alternatives worth blending up.

#8 Roasted Veggies VS. Bread

Between the dinner rolls, stuffing, breadcrumbs, and pastries, holidays are a gluten overload! Mastela has a less gluttonous resolution: incorporate roasted veggies in place of bread. “Roasted veggies are packed with fiber which can help fill you up (and your plate!) to mitigate bread cravings,” says Mastela. If you opt for bread, Mastela recommends sourdough or 100% whole wheat.

• Make your favorite toast sans the bread! For a savory option, try sweet potato avocado toast. Craving something sweet? Toast up a slice of sweet potato and top it with yogurt and nut butter 
• Use eggplant, mushrooms, or sweet potatoes as a bun replacement for burgers
• Use roasted veggies like carrots or sweet potato wedges as a dipping vehicle for your favorite sauces or spreads instead of bread
• Make a no-bread stuffing using hearty veggies like sweet potato, mushrooms, cauliflower, and carrots

#9 Delicious Dairy-Free Swaps 

Love dairy but hate the bloat and indigestion that often comes with it? Good news. Dairy-free alternatives are easy to come by and taste just as good (if not better) than their dairy-laden alternatives! If you can’t tolerate dairy, try these dairy-free healthy holiday swaps

• Instead of cream cheese, try nut butter or nut-based cream cheese! Kite Hill Almond-based Chive Cream Cheese tastes like the real deal
• Swap coconut oil in place of butter for all your cooking and baking needs
• Instead of mayo or yogurt, try avocado!
• Try oat milk in place of milk or cream  
• Instead of cheese, try nutritional yeast
• Try banana ice cream in place of ice cream

#10 Holiday Mocktails VS. Sugary Cocktails

Whether you’re celebrating a sober holiday or looking to cut back on carbs, calories, and sugar, swapping cocktails for mocktails is a yummy way to support your weight loss goals. From dairy and alcohol-free eggnog to low-sugar seasonal spritzers, there are so many ways to have your drink and enjoy it too. Simply skip the sugary mixers and syrups (like soda, simple syrup, and pre-made mixers) and opt for healthy alternatives like seltzer, kombucha, or muddled fruit. 

And if you are looking to enjoy a cocktail, we’ve got healthier holiday cocktails, too! Think: Mistletoe Margaritas, Peppermintini’s, and more.

The Nutritious and Delicious Ways to Enjoy The Holiday 

The holiday season is meant to be enjoyed! Gone are the days of restricting your diet or spending hours at the gym working off your holiday feast. With these 10 healthy holiday swaps, you can feel your best while enjoying your favorite meals. Transform any unhealthy ingredient into a mouth-watering dish that will leave your waistline feeling just as good as your tastebuds.

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How to Make Healthy Fourth of July Recipes 

Making healthy Fourth of July recipes can be as simple as finding good-for-you swaps for not-so-healthy ingredients. Instead of serving (or enjoying) processed foods or foods high in sugar or fat, consider making recipes that are more nutrient-dense and made with real ingredients. Here are some ideas:

• Swap white burger buns for lettuce wraps or whole grain buns to reduce refined carbs and increase fiber.
• Use lean protein options like turkey or chicken burgers instead of beef to lower saturated fat content.
• Opt for homemade marinades and dressings instead of store-bought versions to avoid added sugars and fillers
• Replace mayo-based dressings with lighter options like Greek yogurt or avocado
• Grill fresh summer fruits like peaches, pineapples, or plums for a sweet and healthier dessert option instead of sugary treats.
• Make homemade veggie burgers using ingredients like black beans, lentils, or quinoa for a nutrient-packed patty alternative.
• Swap sugary beverages or cocktails for unsweetened iced tea, sparkling water, or mocktails

No matter your diet plan, making healthy Fourth of July recipes can be simple and fun. Here are fourteen healthy red, white, and blue recipes with options for any type of eating plan!

19 Healthy Red, White & Blue Recipes 

#1 Red, White, and Blue Fruit Skewers

This simple recipe can be enjoyed by kids and adults alike! Fruit skewers are fun, require little prep or clean-up, and are a healthy way to satisfy your sweet tooth! To make these festive fruit kabobs, simply thread your patriotic-colored fruit onto a wood skewer. Start with a red fruit (think: raspberries, strawberries, cherries, or watermelon), add sliced banana for a white fruit, and finish with blue (such as grapes, blueberries, or blackberries). 

#2 Raspberry Yogurt Bark

In need of a healthy dessert recipe? Try this low sugar, protein-packed FitOn PRO Raspberry Yogurt Bark! Thanks to the antioxidants, fiber, and low sugar, the berries make this dish equally as healthy as it is festive! 

Ingredients:

• 1½ cups Greek yogurt
• 2 tbsp tahini
• 2 tbsp maple syrup
• 2 tbsp tahini
• 1 tsp vanilla extract
• ¼ cup raspberries
• 2 tbsp slivered almonds
• 1 tbsp hemp seeds

Directions:

Step #1: Start by lining a small baking sheet with parchment paper.

Step #2: Add the yogurt, tahini, maple syrup, and vanilla to a mixing bowl and stir.

Step #3: Using a spatula, evenly spread the yogurt mixture onto the lined baking sheet.

Step #4: Add the raspberries, almonds, and hemp seeds on top.

Step #5: Place in the freezer and allow the yogurt bark to set for 4 hours.

Step #6: Once set, remove from the freezer and slice or break into individual servings.

Step #7: Store in an airtight contain in the freezer for up to 1-2 weeks for an easy grab and go guilt-free treat.

#3 Watermelon, Black Olive, Mint & Feta Salad

This cooling and flavorful salad is sure to be a crowd-pleaser! With hints of sweet, savory, and refreshing, these summer ingredients pair perfectly together to create a light and healthy Fourth of July recipe! Serving as the star ingredient, watermelon is hydrating and low cal! 

Want to make this dish dairy-free? Replace the feta cheese for a dairy-free cheese alternative, or swap it out with hard-boiled eggs!

Ingredients:

• 1 small red onion, diced 
• 8 cups watermelon, cubed and chilled
• ⅓  pound feta cheese (or dairy-free alternative), crumbled
• 1 cup black olives, pitted 
• 1 bunch fresh Italian parsley, chopped 
• 2-3 tbsp fresh mint, chopped 
• 3-4 limes, juiced 
• ¼ cup extra virgin olive oil
• ½ tsp black pepper

Directions:

Step #1: In a large bowl, add the watermelon, feta, olives, and onion. Toss until well combined.

Step #2: In a separate bowl, stir the olive oil, lime juice, and black pepper, then pour onto the salad until well coated. Toss gently. 

Step #3: Option to garnish with extra mint. Serve and enjoy! Best if enjoyed the same day 

#4 Red, White, & Blue Spinach Salad

This colorful summer salad can be whipped up in minutes, and easily customized to fit any dietary plan. Want an extra boost of protein? Toss in grilled salmon, tofu, or chicken. Looking to increase satiety? Add in healthy fats like avocado or a sprinkle of nuts and seeds to keep you feeling full! 

To maintain the theme of healthy Fourth of July recipes, we’re adding in strawberries, blueberries, and hard-boiled egg to this dish! 

To prepare the salad, mix fresh spinach, strawberries, blueberries, red onion, and pre-prepped hard-boiled eggs in a large bowl. Toss with a drizzle of olive oil and balsamic vinegar or any dressing of choice. Plate and serve!

#5 Berry Chia Pudding 

Chia seeds are packed with fiber, protein, and Omega-3 fatty acids, making them a nutrient-dense addition to any healthy Fourth of July recipe. Plus, these tiny seeds absorb up to 12 times their weight in water, keeping you feeling fuller for longer!  

Ingredients:

• 3 tbsp chia seeds
• 1 cup unsweetened almond, coconut, or oat milk
• 1 banana, mashed
• 1 tsp cinnamon
• ½  tsp vanilla extract

To serve: Blueberries, raspberries, and strawberries

Directions:

Step #1: Mix the chia seeds in a bowl with almond milk (or milk of choice)

Step #2: Stir in the mashed banana, cinnamon, and vanilla. Stir to combine

Step #3: Place in the fridge overnight to set, or at least 6 hours

Step #4: Serve with strawberries, raspberries, and blueberries, and any additional toppings of choice (such as coconut yogurt or almond butter). 

#6 Patriotic Yogurt Parfait 

Yogurt parfaits are one of the best snacks to munch on when you want something healthy that feels guilty. Enjoy this as your breakfast, dessert, or as a snack at your Fourth of July gathering! 

To make this patriotic yogurt parfait, layer your yogurt of choice (greek or dairy-free) into a cup, topping with layers of red and blue berries of choice. Customize it to your dietary needs by adding granola, cacao nibs, or even mixing protein powder into your yogurt!

Speaking of protein, for a high-protein version, choose a Greek-style yogurt base. If you want to keep it dairy-free, opt for a coconut or almond milk variety. Regardless of the yogurt you choose, keep it low-sugar by choosing an unsweetened version.

#7 Festive Protein Pancakes

Who says pancakes can’t find their way into healthy Fourth of July recipes? Kick your holiday weekend off with these deliciously festive protein pancakes. They are simple to make and customize to your own dietary needs. 

Ingredients:

• 1 cup oats
• 1 scoop protein powder (of choice)
• 1 ripe banana
• 2 eggs (or flax eggs)
• ¼ cup Greek yogurt
• ¼ cup unsweetened almond milk (or favorite dairy-free milk of choice)
• 1 tsp baking powder
• ½ tsp cinnamon
• 1 tsp vanilla extract
• Cooking spray or a small amount of oil for greasing the pan

Directions:

Step #1: In a blender or food processor, grind the oats until they become a fine powder.

Step #2: In a mixing bowl, combine the oat flour, protein powder, baking powder, and cinnamon. Mix well. In a separate bowl, mash the ripe banana until it reaches a smooth consistency. Add the mashed banana, eggs, Greek yogurt, almond milk, and vanilla extract to the dry ingredients. Stir until the batter is smooth and well-combined. If the batter appears too thick, add a splash of almond milk to thin.

Step #3: Next, heat a non-stick pan over medium heat. Lightly grease with cooking spray or coconut oil.

Step #4: Pour ¼ cup of the batter onto the heated pan for each pancake. Cook for 2-3 minutes on each side, until you see little bubbles starting to form. Flip and cook the other side for another 1-2 minutes, until the pancakes are golden and cooked through.

Step #5: Serve warm with your favorite toppings, such as fresh berries, sliced bananas, a drizzle of honey or maple syrup, or a serving of Greek yogurt. 

#8 Watermelon Pizza 

Typical store-bought pizzas are made with dairy-filled cheese, processed white flour, and excess oil and sodium. Why not skip the bellyache and opt for something more light and refreshing? We’re talking about watermelon pizza — the hydrating seasonal swap that will have you feeling healthier than ever with every bite. Bring this healthy Fourth of July recipe with you to your holiday party and watch how fast it disappears! 

To make Watermelon Pizza, simply cut a thick slice of watermelon (about 1-2 inches)  width-wise. Top with coconut or greek yogurt, fresh (red and blue) berries, and optional mint or raw honey drizzle. Slice into pizza slices, and serve! 

#9 Dairy-Free Mixed Berry Yogurt Popsicles 

If you want to make the easiest no-bake dessert *ever* you’re going to want to try these yummy dairy-free coconut yogurt popsicles! All you have to do is fill a popsicle mold with your favorite full-fat coconut yogurt and fresh or frozen berries. Truly, it’s that simple! No popsicle mold? Use an ice cube tray and transform these into mini frozen yogurt bites!

Ingredients:

• 2-3 containers of full-fat coconut yogurt of choice, we used Siggi’s vanilla coconut yogurt
• 1-2 cups mixed berries of choice, we used strawberries and blueberries
• 1-2 tsp honey or maple syrup, optional 

Directions:

Step #1: In a mixing bowl, combine the coconut yogurt and fresh berries. If needed, add additional sweetener such as honey or maple syrup. Stir well to combine. 

Step #2: Spoon the mixture into popsicle molds or an ice cube tray. If using popsicle molds, insert a popsicle stick once the mold is filled with the yogurt mixture. If using an ice cube tray, fill and cover with freezer-safe wrap or cover to prevent freezer burn. Freeze for 8 hours or until completely frozen. Serve frozen and enjoy immediately!  

#10 Patriotic Potato Salad 

This red, white, and blue side dish is a fun and festive BBQ necessity! Made without dairy and mayo, serve this yummy dish as a healthier alternative to traditional potato salad.

Ingredients:

• 1 ½ lb. Red, purple, and yellow baby potatoes, washed and loosely chopped 
• 4 hard-boiled eggs, peeled and finely chopped 
• 2-3 cloves garlic, smashed 
• ¼ cup extra-virgin olive oil 
• ¼ cup red onion, finely chopped 
• ¼ cup parsley, finely chopped
• ¼ cup scallions, finely chopped
• 1 tbsp fresh dill, chopped
• ¼ cup red wine vinegar
• 2 tsp dijon mustard 
• 1 tsp paprika (optional)
• ½ tsp turmeric (optional)
• Fresh ground pepper, to taste 
• Sea salt, to taste

Directions:

Step #1: Bring a large pot of water to a boil then add the potatoes and a dash of salt. Reduce heat and cook for 10-12 minutes or until potatoes are tender. Drain and set aside.

Step #2: While the potatoes are cooking, add eggs, garlic, onion, and fresh herbs into a large mixing bowl. Toss until combined. Then, add all of the remaining ingredients. Stir until well combined. 

Step #3: Once mixed, add the boiled potatoes to the bowl. Using a fork, slightly mash the potatoes and toss until well coated. Taste test and adjust ingredients as needed. Option to add an additional tbsp of olive oil if needed. Option to garnish with fresh spices. Chill for 1-2 hours before serving.

#11 Very Berry Spritzer 

Whether you’re celebrating sober or enjoying a cocktail or two, this easy-prep summer spritzer can be enjoyed by all! For a mocktail, simply replace the wine with kombucha or seltzer. Then, sip the holiday away, guilt-free!

Serves: 1 pitcher (6-8 servings)

Ingredients:

• 1 bottle white wine of choice, chilled (sub with kombucha for mocktail)
• 6-7 oz. sparkling water of choice 
• ½ cup strawberries, sliced (fresh or frozen)
• ½ cup blueberries, sliced (fresh or frozen)
• 1 lime, sliced or juiced
• 1 tsp honey (optional)

Directions:

Step #1: In a large pitcher, add all of the above ingredients, except seltzer. Stir well to combine. Taste test, and adjust ingredients as needed, adding additional fruit or any added sweetener. Chill in the fridge until ready to serve

Step #2: To serve, pour the mixture over ice. Add a splash of seltzer and any additional garnish such as fresh berries, lime, or rosemary. Enjoy!

#12 Red, White, & Blueberry Cupcakes

Looking to serve up a no-fuss dessert that’s both healthy and delicious? Grab a box of Simple Mills Vanilla Cupcake Mix and get baking! This easy-prep store-bought mix is paleo-friendly, gluten-free, and refined sugar-free. Top it off with their vanilla icing, then sprinkle some fresh berries on top!

Ingredients:

• 1 box Simple Mills Vanilla Muffin & Cake Mix (or your favorite store-bought cupcake mix)
• 3 eggs
• ⅓ cup coconut oil, slightly melted
• ⅓ cup water 
• 1 tbsp vanilla extract 
• 1 jar Simple Mills Vanilla Frosting (option to make homemade frosting or sub favorite healthy frosting of choice)

To serve:

• Fresh strawberries, roughly chopped
• Fresh blueberries

Directions:

Step #1: Preheat the oven to 325 degrees F and line cupcake pans with liners.

Step #2: Bake according to instructions, adding the mix to a large bowl along with eggs, oil, water, and vanilla. Mix until smooth.  

Step #3: Evenly spoon batter into cupcake liners and bake according to instructions. Once fully baked, remove from the oven and cool completely. 

Step #4: Once cooled, frost your cupcakes with Simple Mills Vanilla frosting. Then, top your muffins with fresh berries of choice (we used strawberries and blueberries). Serve and enjoy!

#13 Coconut Whipped Cream & Berries

This patriotic berries & (coco) cream recipe will have you and your party guests swooning. It’s packed with antioxidants, low in sugar, and made with less than 5 ingredients! To make this delicious dessert, simply follow the below recipe. Then, fill a cup with alternate layers of coco whip and fresh berries of choice! Simple, healthy, and satisfying!

Here’s how to make this Dairy-Free Coconut Whip:

Ingredients:

• 1 (14 oz.) can full-fat coconut milk, chilled overnight
• 2-3 tbsp pure maple syrup 
• 1 tsp vanilla extract 

Directions:

Step #1: Chill the canned coconut milk in the fridge overnight and any mixing materials (such as your mixing bowl and beater) for at least 30 minutes prior to making your whipped cream. This is crucial to getting your coconut cream to whip and form a peak. 

Step #2: Once you’re ready to start, remove your mixing materials and canned coconut milk from the fridge. Be mindful not to shake the canned coconut. 

Step #3: Remove the lid from the canned coconut and scoop out the thick white layer of coconut cream on top. Add the thick cream to your chilled mixing bowl. Option to discard or reserve the leftover canned coconut water.

Step #4: Whip the cream until a peak forms and continue until the whipped cream is fluffy.

Step #5: Add the vanilla and maple syrup, then whip again for 1 to 2 minutes.

Step #6: Serve immediately, or store in an airtight container in the fridge until ready to use.

#14 Low-Carb Eggplant, Red Pepper, & Mozzarella Stack

This festive savory stack makes the perfect healthy appetizer. The best part? You just need 3 main ingredients and any additional dressings or seasonings of choice! It’s low in carbs, paleo-friendly, and can easily be made plant-based by swapping traditional mozzarella for a dairy-free alternative. 

Ingredients:

• 2 eggplants, cut into  ½ – 1-inch slices
• 2 red bell peppers, cut into quarters
• 8 oz. fresh mozzarella, sliced
• Olive oil, to coat 

To serve:

• Pesto, balsamic vinegar, or dressing of choice
• Fresh herbs such as basil or parsley 

Directions:

Step #1: Preheat the grill to medium-high heat. While the grill is heating, brush the sliced eggplant and bell pepper with olive oil and a dash of salt.

Step #2: Place veggies directly on the grill. Cook peppers for 3-5 minutes on each side and eggplant for 6-8 minutes on each side, or until soft and charred. Once cooked, remove from heat and set aside.

Step #3: To build your stack, start with the roasted eggplant as your base. From there, layer with one slice of roasted red pepper topped with a slice of mozzarella cheese. Option to place back on the grill for 2-3 minutes to melt the cheese.

Step #4: Finally, drizzle with balsamic vinegar, pesto, or a drizzle of olive oil. Add any additional toppings such as fresh basil. Serve and enjoy!

#15 Patriotic Veggie Skewers

The savory and protein-packed version of our fruit skewers! This recipe is festive, easy to prep, and requires a short grill time. Use chicken, red onion, red bell peppers, and cherry tomatoes to keep it patriotic, or customize with any veggie or lean protein of choice!

Ingredients:

• 2 boneless, skinless chicken breasts, cut into bite-sized squares
• 1 red bell pepper, cut into chunks
• 1 red onion, cut into chunks
• 1 pint cherry tomatoes
• 2 tbsp olive oil
• 1 tsp dried oregano
• 1 tsp dried thyme
• Sea salt and black pepper, to taste
• Any additional vegetables of choice, such as zucchini, squash, or mushrooms

Directions:

Step #1: Cut all the ingredients into bite-sized pieces aside from the cherry tomatoes. Set the veggies aside, then prep the marinade. 

Step #2: For the marinade, combine the olive oil, dried oregano, dried thyme, salt, and pepper. Add the chicken pieces and toss to coat evenly. Marinate for at least 15 minutes, or up to several hours in the fridge.

Step #3: Assemble the skewers by threading the chicken, red bell pepper, red onion, and cherry tomatoes onto skewers, alternating ingredients for a colorful and festive look.

Step #4: When ready to grill, preheat the grill to medium-high heat. Grill and cook for about 10-15 minutes, turning occasionally, until the chicken is fully cooked and the vegetables are slightly charred and tender. Serve with any dipping sauce or garnish of choice!

#16 Loaded Mediterranean Quinoa Salad

This healthy appetizer or side dish features quinoa, a staple among many longevity diets, including the Blue Zones and Mediterranean diets. Fill it with your favorite mix-ins, such as olives, cucumber, or even blueberries!

Ingredients:

• 2 cups water or low-sodium vegetable broth
• 1 cup quinoa
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• ½ cup kalamata olives, pitted and sliced
• ½ cup red onion, finely chopped
• ¼ cup fresh parsley, chopped
• ¼ cup fresh mint, chopped
• ½ cup crumbled feta, optional 
• 3-4 tbsp extra-virgin olive oil
• 2 tbsp lemon juice
• 1 tbsp red wine vinegar
• 1 garlic clove, minced
• Sea salt and black pepper, to taste

Directions:

Step #1: Cook the quinoa according to packaged directions. Meanwhile, wash and chop the cherry tomatoes, cucumber, olives, red onion, parsley, and mint. Set aside.

Step #2: Next, prepare the dressing. In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, minced garlic, salt, and pepper.

Step #3: Assemble the salad by combining all the ingredients in a large mixing bowl, including the cooled quinoa, prepped veggies, and optional feta. Pour the dressing over the top, and toss until well mixed. Serve and enjoy!

#17 Red Pepper Hummus with Veggie Dippers

Another Mediterranean-inspired meal full of fiber, plant-based protein, and colorful veggies! Customize as desired, swapping red pepper hummus for your favorite flavor of choice, and add any veggies (or other dipping vehicles, such as grain-free crackers) to the plate to serve!

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1 roasted red bell pepper (jarred or homemade)
• 2 tbsp tahini
• 1 garlic clove, minced
• 2 tbsp olive oil
• Juice of 1 lemon
• Sea salt and black pepper, to taste

To serve: 

• Fresh vegetables for dipping (such as cucumber slices, carrot sticks, celery sticks, bell pepper strips, cherry tomatoes)
• Grain-free crackers or whole-grain pita chips

Directions:

Step #1: In a food processor, combine the chickpeas, roasted red bell pepper, tahini, garlic, olive oil, and lemon juice. Blend until smooth, adding water a tablespoon at a time if needed to reach the desired consistency. Transfer to a serving bowl and set aside.

Step #2: Next, chop fresh vegetables of choice into sticks or slices for dipping.

Step #3: Assemble the platter by adding the hummus to the center of a tray or platter. Then, arrange the fresh veggie dippers and crackers of choice around the hummus bowl. Serve and enjoy!

#18 Chocolate & Yogurt-Dipped Frozen Banana Pops

Makes: 12 frozen banana pops

Ingredients:

• 6 ripe bananas
• 1 cup plain full-fat Greek yogurt of choice
• 1 cup dairy-free chocolate chips of choice
• 1-2 tsp coconut oil
• 12 wooden popsicle sticks 
• 1 tsp vanilla extract, optional 
• Raw honey or maple syrup as desired, optional

Toppings:

• Crushed freeze-dried strawberries or blueberries 
• Finely chopped nuts of choice 
• Natural sprinkles of choice 
• Mini dairy-free chocolate chips
• Shaved coconut flakes, unsweetened 

Directions:

Step #1: Line a plate or baking sheet with parchment paper and set aside. Next, peel the bananas then cut them in half, dividing the banana into two equal parts. Insert a popsicle stick into the sliced banana base, until it is about halfway. Add to the baking sheet and freeze for 1-2 hours or until frozen.

Step #2: Once the bananas are almost frozen, prep the toppings. First, melt the chocolate by adding the chocolate chips and coconut oil to a microwave-safe dish. Microwave in 30-second increments until melted, stopping between each to stir the chocolate. Once melted, remove from the microwave and set aside.

Step #3: Next, add the yogurt to a bowl. Option to add vanilla and sweetener of choice, if desired. Then, pour toppings of choice into individual bowls and set aside.

Step #4: Remove the bananas from the freezer. Dip half of the bananas (six) into the melted chocolate mixture, one by one, and then into the desired toppings. To keep it festive, opt for freeze-dried crushed strawberries and blueberries and shredded coconut as a topping. Then, place back onto the lined baking sheet. 

Step #5: Next, dip the remaining six frozen banana halves in the yogurt mixture until well coated. You may need to spread the yogurt mixture onto the banana with a spoon, depending how thick your yogurt is. Next, coat each yogurt banana with toppings of choice such as freeze-dried berries, crushed nuts, or festive sprinkles. Place the yogurt dipped bananas on the tray with the chocolate bananas.

Step #6: Place the tray back in the freezer for 1-3 more hours, or until frozen and firm. Store in the freezer until ready to serve. Enjoy!

#19 Dairy-Free Berries & Coconut Ice Cream Float

Ingredients:

• 2 cans kombucha, seltzer, or sparkling water of choice (Olipop would work well here — ideally Cherry Vanilla or Strawberry Vanilla) or Spindrift)
• 4 scoops dairy-free coconut milk ice cream of choice (Cosmic Bliss, Coconut Bliss, etc)
• Fresh berries, such as blueberries and raspberries 
• Ice, to serve 

Directions:

Step #1: Add a generous scoop of ice cream to a large glass. Top with a handful of fresh berries or any toppings of choice. 

Step #2: Pour the Olipop or sparkling beverage over the top. Add ice if desired, or serve as is. Repeat to assemble the remaining floats. Serve immediately and enjoy!

Enjoy Your Healthiest Summer Yet! 

With these 19 healthy Fourth of July recipes, head into the holiday feeling confident in your summer skin. Maintain your health and fitness goals by staying on track with your healthy eating plan! With simple swaps for any dish, you’ll never feel deprived of your favorite foods. These healthy Fourth of July recipes may be festive, but they can be made and enjoyed all season long.  

Sign up for FitOn PRO to gain access to even more recipes that make healthy eating easy and delicious! 

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Between newly-released seasonal flavors to limited-edition fall favorites, there are endless products to suit all your needs. So, make space in your kitchen — our list of fall-flavored store-bought snacks is growing at a rapid rate! Trust us — whether you’re a fall fanatic or not, you’ll want in on this list. 

Fall Flavored Breakfast Foods 

Egglife Sweet Cinnamon Egg White Wraps

Made with egg whites, cinnamon, vanilla, and a hint of monk fruit sweetener, these egg white wraps are the perfect vehicle for all your favorite breakfast foods. Load them up with cottage cheese or Greek or coconut yogurt, fill them with scrambled eggs, or enjoy them stuffed with your favorite fresh fruits and a drizzle of honey or maple syrup. Each wrap contains 5 grams of protein, 0 grams of sugar, and just 30 calories!

Kodiak Cakes Single-Serve Oatmeal Cups

Made with whole rolled oats and packed with 14 grams of protein per serving, these single-serve oat cups are the perfect busy day breakfast. Simply heat it up with water or dairy-free milk and top with fresh fruit for an easy-prep breakfast that can be enjoyed on the go! The best part? There are several fall flavors to choose from, including Cinnamon, Maple & Brown Sugar, Cinnamon & Maple, and Cinnamon Roll. 

Siggi’s Pumpkin & Spice Icelandic Style Cream Skyr

Inside this creamy cup of pumpkin spice yogurt, you’ll experience a spoonful of seasonal goodness with ingredients like pumpkin puree, cinnamon, vanilla extract, and nutmeg. With more protein than sugar (a whopping 15 grams of protein per cup) and only 140 calories, feel satiated and satisfied while still feeling healthy.

MUSH Pumpkin Pie Overnight Oats

Made with just seven all-natural ingredients (Pumpkin, oats, dates, cinnamon, nutmeg, almonds, and sea salt), it’s hard to believe this healthy pumpkin snack tastes so sweet. Did we mention it’s dairy-free, gluten-free, and full of fiber and protein? 

The goodness doesn’t stop there! Look out for their other fall flavors, including limited-edition Snickerdoodle and year-round Apple Cinnamon.

Nature’s Path Organic Golden Turmeric Superfood Oatmeal Cup

Made with whole grain oats, coconut, chia seeds, and superfood spices like cinnamon, turmeric, and ginger, this grab-and-go cozy breakfast cup makes the perfect morning meal. Slightly sweetened with coconut sugar and boosted with gut-healthy probiotics, this fall flavored Oatmeal Cup has all the ingredients for a healthy and tasty start to the day.  

One Degree Organic Foods, Oatmeal Sprouted Instant Apple Cinnamon Bag

Another instant oat option? One Degree Organics warming bowl of Cinnamon Apple Sprouted Oats. Made with just six (gluten-free and plant-based) ingredients like sprouted oats, apple, cinnamon, flax, and a sprinkle of coconut sugar. Serve this up on chilly fall mornings with a drizzle of nut butter or a handful of fresh fruit for a tasty meal that’s easy to digest and delicious to enjoy.

Simple Mills Pumpkin Muffin Mix

Add this to your weekly meal prep for a healthy snack that tastes like dessert! Bake this seasonal pumpkin muffin mix into pumpkin muffins, pumpkin bread, or even pumpkin donuts. With just eight simple ingredients (almond flour, organic coconut sugar, cinnamon, nutmeg, cloves, and pumpkin), give healthy fall snacking (and baking) a new meaning! 

Birch Benders Paleo Pumpkin Spice Pancake and Waffle Mix

Pancakes are a breakfast staple, especially when they’re full of cozy fall flavors and nutritious ingredients. Made with cassava, coconut, and almond flour, and slightly sweetened with monk fruit, this grain-free blend is perfect for paleo-dieters or anyone looking to lower their carb and sugar intake. Grab a bag of this Birch Benders Pumpkin Spice Pancake and Waffle Mix when you want something healthy and hearty!

Paleonola Pumpkin Pie Grain-Free Granola

These clusters of Paleo pumpkin pie granola taste like, you guessed it, pumpkin pie! Specifically, that crumbly pumpkin pie topping we just can’t get enough of — yum! Feel good knowing this snack is gluten-free, grain-free, and made with a mix of seeds, nuts, and spices like pecans, walnuts, and pumpkin seeds to keep you nourished and fueled. 

Purely Elizabeth Pumpkin Cinnamon Granola

Speaking of granola, this blend is made with ancient grains and combines foods like pumpkin seeds, cinnamon, and oats into little bites of fall flavored heaven. Sweetened with a little coconut sugar and filled with superfoods like quinoa and chia seeds, this Pumpkin Cinnamon Granola is one of those healthy fall snacks that tastes as good as it makes you feel.

Purely Elizabeth Apple Cinnamon Pecan Superfood Oat Cup

Available in two sizes (single serve to-go cups or multi-serve bags) this fall-flavored oatmeal breakfast is a winner. It’s gluten-free, organic, and packed with superfood ingredients like organic dried apples, pecans, flax, chia, and cinnamon.

Fall Flavored Dips & Spreads 

Chosen Foods Limited-Edition Pumpkin Spice Avocado Oil Caviar

Plant-based caviar!? You heard right. Not only is this limited-edition product plant-based, but it’s also fall flavored with pumpkin spice. While it’s not quite a dip or spread, this one-of-a-kind plant-based product is made with just avocado oil and fall spices and can be enjoyed on toast or baked goods, over frozen desserts, or even blended into your coffee!

Kite Hill Dairy-Free Pumpkin Pie Cream Cheese

The seasonal fall snack we never knew we needed. Enter: Kite Hill’s dairy-free pumpkin pie cream cheese. The fall-flavored twist on the brand’s almond-based cream cheese, made with a handful of wholesome ingredients like almond milk, pumpkin, and spices. Spread it on a sandwich, dip it with fruit or veggies, or even use it as a creamy dressing alternative for salads.

Abby’s Better Pumpkin Spice Pecan Butter

Pecans are one of those underrated fall flavors that scream holiday season, so why not turn it into a protein-packed seasonal snack? This pumpkin spice pecan butter is not only deliciously tasty, but it’s vegan, gluten-free, paleo, and free from peanuts (a top allergen). 

Oat Haus Pumpkin-Spice Granola Butter

Meet Granola Butter: the adult version of Teddy Grahams, but healthy and transformed into a sweet, creamy spread. Free from nuts (aside from coconut), gluten, and additives (and reminiscent of ground graham crackers… yum) this limited-edition granola butter is bound to be your new favorite find. Spread it on everything and thank us later!

88 Acres Organic Pumpkin Seed Butter

Ok… so this protein-rich pumpkin seed butter is available year-round, but we’re keeping it on our healthy fall snacks menu! Give your on-the-go snack a fall-flavored boost with this creamy pumpkin seed butter — spread it on rice cakes or use it as a dip for apples with cinnamon!

Pumpkin Spice Powdered PB

When you want all the fall flavor in a low-fat, protein-rich snack, turn to this Pumpkin Spice Powdered PB. With ⅓ the calories and 90% less fat than traditional peanut butter, this healthy fall snack (filled with 7 grams of protein) is a feel-good solution for all your PB cravings. Just mix it with a little water, and snack away!  

Fix and Fogg Pumpkin Pie Butter

Spread it on toast, drizzle it on pancakes and waffles, add it to smoothies, or enjoy it by the spoonful. Trust us, you’ll want to drizzle this decadent and delicious pumpkin pie nut butter blend on everything. It’s full of healthy fats, and satiating protein, and made with a creamy blend of peanuts, cashews, pecans, and real pumpkin.

Culina Pumpkin Spice Coconut Yogurt 

Craving a fall-flavored yogurt bowl? You’re in for a treat. Not only is this Culina Yogurt infused with real fall flavors (like organic pumpkin, pure maple, and natural pumpkin spice), but it’s also made with a coconut milk base, meaning it’s perfect for plant-based eaters and dairy-free dieters. Available for a limited time, get this seasonal flavor while you can!

Healthy Seasonal Energy Bars & On-the-Go Protein-Rich Snacks

CORE Foods Pumpkin Spice Refrigerated Plant-Based Bar

When protein bars are refrigerated, it’s usually a great sign. Oftentimes it means that the product is free from preservatives and is made with wholesome ingredients – like this Core Foods Pumpkin Spice Protein Bar! Made with ingredients like gluten-free oats, dates, pumpkin seeds, cashews, and dried pumpkin. Plus, it’s gut healthy with the addition of prebiotic fiber and probiotics!

Aloha Pumpkin Spice Protein Bar

This limited-edition flavor will provide you with 14 grams of plant-based protein, 10 grams of fiber, and just 2 grams of added sugars. Plus, it’s organic, climate neutral and B-corp certified, and free of gluten, dairy, soy, stevia, and sugar alcohol. They taste like chewy pumpkin spice cookies without the guilt!

MadeGood Soft-Baked Cinnamon Bun Bar

Satisfy your cinnamon bun cravings with this organic and gluten-free soft-baked fall-spiced bar. Free from the most common allergens and full of nutrients from fruits and veggie extracts like banana, papaya, and mushroom. A single serving will provide you with more than 20% of your daily requirements for Vitamins B1, D, A, and E for just 120 calories.

Cascadian Farm Cinnamon Apple Granola Bars

Sweetened naturally with fruit and free from added sugars, these apple cinnamon granola bars are a chewy, tasty, and nutritious fall-flavored snack. If you prefer a crunch, try their cinnamon apple granola! Either way, you’ll get 23 grams of whole grains with zero added sugar — a sweet (and nutritious) deal. 

LaraBar Pumpkin Pie Fruit & Nut Bar

These nutritious fall-flavored energy bars are filled with, quite literally, all our favorite fall ingredients. Think: dates, almonds, cashews, pumpkin, cinnamon, ginger, nutmeg, and allspice. That’s it! Nothing more — no sneaky additives or hidden sugars!

Looking for other fall flavors? Try their Pecan Pie, Apple Pie, Snickerdoodle & Gingerbread bars!

Pumpkin Pie Perfect Bar

We already love this nutritious protein bar thanks to its wholesome ingredients you can taste and pronounce. No fillers or additives (hence its need for refrigeration), just a blend of over 18 superfood ingredients. Try their pumpkin pie flavor that literally tastes like an on-the-go protein-rich slice of pie. 

Can’t get enough Pumpkin Pie? Be sure to check out their other limited-edition fall flavors, including Salted Caramel, Candy Cane, and Chocolate Mint!

Pumpkin Spice RX Bar

Grab this healthy fall snack when you need quick protein, without the additives. Each pumpkin spice protein bar contains 12 grams of protein thanks to ingredients like dates, egg whites, cashews, almonds, and of course, pumpkin. 

P.S. There’s another RXBar product to keep on your radar — protein-packed nut butter! Enjoy their yummy fall flavors like Maple Almond Butter and Honey Cinnamon Peanut Butter — yum.

The Gluten Free Bar High Protein Apple Cinnamon Oatmeal Bowl

Speaking of protein-packed oatmeal cups, we’ve got another fall menu item to add to the list! Made with whole food ingredients like gluten-free oats, dates, apples, and cinnamon and enriched with a plant-based protein blend of hemp hearts, sunflower seeds, and golden flaxseed, this easy-prep oat bowl is perfect for busy fall days when you want something easy and healthy. Perfect as a protein-rich snack, healthy breakfast, or nourishing post-workout meal. 

Kettle & Fire Butternut Squash Bone Broth Soup

Nothing screams fall like a comforting bowl of fall-flavored soup. And thanks to Kettle & Fire, you can enjoy all the benefits in a protein-packed way. When you want something quick, easy, and protein-packed, grab a container of their Butternut Squash Soup. It’s organic, made with free-range chicken bone broth, and full of nutrient-rich flavor thanks to ingredients like butternut squash, turmeric, coconut milk, and wholesome spices. 

Fall Flavored Sweet Snacks & Desserts

Partake Foods Soft Baked Pumpkin Spice Cookies

These limited-edition pumpkin spice soft-baked cookies are free from the top 8 allergens, making them the perfect healthy fall snack (and dessert) for everything from school lunches to holiday treats.

Pumpkin Spice Cocomels Coconut Milk Caramels

Dairy-free caramels made with creamy coconut milk, real pumpkin spices, and zero dairy. Need we say more? And, they’re 100% plant-based with just 2 grams of sugar per piece. Plus, they released a new seasonal flavor this year: Maple Cocomels, made with real maple syrup!

Emmy’s Pumpkin Spice Coconut Cookies

Do you love pumpkin pie? Do you love cookies? If you said yes, (which we’re guessing you did) hurry and add these limited-edition coconut cookies to your shopping list! Choose from limited-edition fall flavors like Pumpkin Spice, Double Chocolate Mint, and Gingerbread. When fall-flavored treats are made with ingredients this clean, they can be totally guilt-free

Dandies All Natural Pumpkin Flavored Marshmallows

Vegan marshmallows made with ingredients you can feel good about. With no artificial colors, no gelatin, and no corn syrup, we’ll be mixing this sweet pumpkin-flavored snack into baked goods, cozy fall lattes, and homemade trail mix blends! 

And they have a seasonal Peppermint flavor, too! Hello, peppermint mochas. 

Honey Mama’s Pumpkin Spice Cocoa Truffle Bar

We said it — this Honey Mama’s Pumpkin Spice Truffle Bar is better than Mom’s holiday fudge. Made with ingredients like organic raw honey, sprouted pumpkin seeds, coconut oil, and cocoa powder, it’s hard to believe something so delicious could be so healthy. The best part? Each melt-in-your-mouth bite tastes like an infusion of fall (thanks to warming spices like cinnamon, vanilla, ginger, cloves, and orange). Add it to baked goods, melt it on oat or yogurt bowls, or simply enjoy it plain, straight from the wrapper.

Nuts, Chips, & All Sweet + Savory Snacks

Purely Elizabeth Apple Walnut Keto Granola

Packed with 5 grams of protein per serving and made with wholesome ingredients like organic pumpkin seeds, sunflower seeds, cashews, apples, organic coconut, MCT oil, and walnuts. Oh, and it’s vegan, organic, gluten-free, and paleo and keto-friendly — what more could you ask for? Enjoy as a healthy snack, sprinkled over a smoothie or breakfast bowl, or mixed into your favorite baked goods recipe for a healthy hint of fall. 

Go Raw Sprouted Apple Cinnamon Granola

This newly released fall-flavored product is organic, sprouted, nut-free, and made with 0 grams of added sugar. Crunchy, satiating, and filled with wholesome ingredients like dates, sprouted buckwheat, sprouted sunflower and sesame seeds, apples, and hemp seeds.

Lesser Evil Pumpkin Spice Popcorn

This addictive healthy snack just got… dare we say, more addictive, thanks to their seasonal pumpkin spice flavor! This high-quality snacking popcorn is made with coconut oil and just a handful of good-for-you ingredients that are healthy and organic.

From The Ground Up Purple Carrot Crackers 

Purple carrot crackers?! You heard right! These seasonal root veggies have been transformed into a healthy fall-flavored store-bought snack thanks to a few wholesome ingredients such as cauliflower, orange and purple carrots, and cassava root. Just 100 calories per serving and 2 grams of sugar! 

Try their range of crackers, chips, pretzels, and more, all made with nutritious veggies like butternut squash and cauliflower, in a variety of tasty flavors.

​​Karma Cinnamon Cashews 

A little sweet, a little savory, and a whole lot addicting! These healthy fall-flavored nuts are air-roasted without oil to avoid sneaky salts, sugars, and additives. Plus, the skin is left on to  enhance nutrition (a tasty boost of antioxidants and minerals!)

Healthy Fall Flavored Drinks 

La Colombe Oat Milk Pumpkin Spice Latte

Forget sugary holiday drinks and reach for this tasty Oat Milk PSL when you’re craving fall goodness on the go. Compared to the 50 grams of sugar and 380 calories in the average Starbucks PSL, this healthy fall snack contains only 13 grams of sugar and less than 150 calories. It’s foamy, dairy-free, and utterly delicious.

Laird Pumpkin Spice Superfood Creamer

This pumpkin spice superfood creamer is dairy-free and made from just four ingredients: coconut milk, coconut sugar, pumpkin, and pumpkin pie spices. It will add the perfect amount of flavor without the sugar or added calories. Plus, it has many uses beyond coffee! Add it to oat bowls, stir it into desserts, or blend it into smoothies.

Elmhurst Holiday Oat Nog

Oat milk lovers, this one’s for you! This limited-edition Oat Nog made with just six ingredients, including oats, cashews, and pumpkin spices, is deliciously sweet without the added sugar. With an indulgent taste reminiscent of traditional eggnog, you won’t miss the dairy or excess sugar!  

Best of all, Elmhurst has other limited edition Oat Milk-based holiday flavors such as Pumpkin Spice, Chai Spice, Pistachio Creme, and Caramel Macchiato.

And don’t miss their newly-released Apple Pie Spice Seasonal Fall Blend! It’s made with an oat and almond base, contains minimal ingredients, and free from artificial flavors and sugars.

NutPods Dairy-Free Fall Creamers

No matter your fall craving, NutPods has a dairy-free creamer to satisfy your needs. With flavors like Pumpkin Spice, Coffee Cake, Toasted Marshmallow, Cinnamon Swirl, Cinnamon Dolce, and Peppermint Mocha, you can have your seasonal latte and enjoy it too — guilt-free. Choose between unsweetened or sweetened flavors, barista blends, and non-dairy bases made from oat, almond, or coconut. Whipping up a homemade latte has never been easier!

Spindrift Apple Crisp Seltzer

Back as their seasonal flavor, this Spiced Apple Cider Spindrift Seltzer certainly does not disappoint! Made with real squeezed apple and fresh cinnamon spice, enjoy plain as a refreshing fall beverage or mixed into a healthy mocktail. P.S. If you’re craving a cocktail with a healthy twist, Spindrift offers a seasonal Spiked Spiced Apple Cider. It’s less than 100 cals, made with real fruit, and free from all things artificial. Be on the lookout for its seasonal release!

Olipop Crisp Apple Soda

IYKYK, Olipop is the MVP of healthy boosted bubbly beverages. And good news — they just released a new limited-edition seasonal fall flavor, Crisp Apple. That said, you’re going to want to stock up your fridge — if you’re lucky enough to find it, that is! It’s made with a gut-healthy blend of prebiotics, fiber, and botanicals like Calendula, Kudzu, Marshmallow Root, and Slippery Elm Bark. Plus, it tastes like a freshly picked crisp fall apple in beverage form. Yum!

A Healthy Way to Snack This Fall Season

Thanks to our list of healthy fall flavored store-bought snacks, you can feel good snacking your way through the season. With back-to-school and work season underway, not to mention the start of holiday mayhem, time is of the essence! When your schedule is full, utilize these healthy grab-and-go options that are sure to satisfy your pumpkin-craving taste buds. 

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So in an effort to make your gluten-free journey simple, seamless, and of course, delicious, we’re breaking down the best gluten-free bread options on the market. And trust me, as a true bread-lover, I’m no easy grader. In order to get the green light, these healthy gluten-free bread alternatives had to score high in three categories: taste, texture, and nutrition. 

Ahead, the best gluten-free bread on the market. Because your bread-loving heart deserves the very best.

RELATED: 5 Delicious Treat Recipes You Would Never Know Were Gluten-Free

What Is Gluten?

Gluten is a protein found in wheat, rye, and barley. It gives bread its chewy, spongy texture; essentially, it’s the protein that holds bread together. If you’ve ever kneaded dough (or watched the dough kneading process), you know it’s a heavy-handed process that involves stretching and rolling the dough. What you’re really doing is strengthening the gluten strands to create a light, airy, elastic-like texture. But if the dough is not thoroughly kneaded (or made with the proper gluten-free replacements), you’ll end up with a thick, dense block of bread. Remember that cardboard-like bread I mentioned earlier? Yeah, that. 

The good news is that you can achieve that chewy, airy bread texture we all know and love, sans gluten. Gluten isn’t a must-have ingredient, but if you’re leaving it out, you must replace it with the proper ingredients.

How to Choose a Gluten-Free Bread

First, you’ll want to verify the bread is gluten-free! The best way to confirm this is with an FDA-certified gluten-free label. When looking at the ingredient list, you’ll want to avoid ingredients such as: wheat, barley, rye, malt, and brewer’s yeast. 

And aside from gluten, there are some other not-so-healthy ingredients you’ll want to avoid. Steer clear of refined, processed, and artificial ingredients, as well as excess sugar or sodium. The healthiest breads have a short, simple ingredient list with whole food ingredients. Ideally, you’ll want to choose gluten-free breads that use natural sweeteners (like honey), and healthy grain alternatives (like coconut flour or almond flour).

RELATED: What You Really Need to Know About Baking With Gluten-Free Flour

The 10 Best Gluten-Free Breads

Ahead, the must-have gluten-free breads and our favorite ways to enjoy them! Note: For optimal freshness, we recommend storing these breads in the freezer. Because they are free of preservatives and made with whole food ingredients (win-win), they may spoil easily if stored outside of the fridge or freezer!

#1 Canyon Bakehouse 7-Grain Bread

This 7-grain bread is free from nuts, dairy, gluten, and soy and is made with nutrient-dense (gluten-free) grains such as whole-grain sorghum, brown rice, and whole-grain millet. It toasts and freezes well and has a similar texture and size to regular bread. With just 2 grams of sugar, it’s a healthy option for any gluten-free dieter! With that said, it does contain eggs. While it may not be best suited for vegans or plant-based eaters, it’s a great whole-grain, gluten-free option for vegetarians and consumers who enjoy eggs.

Per 1 slice serving: 90 calories, 1.5g fat (0 g saturated), 17g carbs, 110mg sodium, 2g sugar, 1g fiber, 2g protein

#2 Food For Life Sprouted Gluten-Free Flax Bread

This tasty choice is not only gluten-free, but it’s also loaded with plant-based nutrients such as organic and sprouted quinoa, millet, chia, and flax seeds! Sprouted nuts, grains, and seeds are easier to digest and have more bioavailable nutrients. Therefore, this gluten-free bread is a great option for anyone with a sensitive digestive system. It is 100% plant-based, rich in fiber and Omega-3 fatty acids, and contains just one gram of sugar (coming from natural sources like applesauce).

Per 1 slice serving: 110 calories, 2.5g fat (0 g saturated), 21g carbs, 115mg sodium, 1g sugar, 4g fiber, 2 g protein

#3 Outer Aisle Cauliflower Sandwich Thins

Looking for a low-carb, gluten-free bread alternative that’s healthy and wholesome? Look no further. This Cauliflower Bread is a deliciously nutritious alternative to processed bread (and all grain-based breads, in general)! It’s made from four simple ingredients: Cauliflower, Eggs, Cheese, and Nutritional Yeast. Keep in mind the dairy and egg ingredients make it an unsuitable choice for vegan bread-eaters. With that said, this healthy variety is Keto and Paleo-friendly and free from flour, gums, soy, and nuts. And thanks to the cauliflower, it has one serving of veggies in every 2 pieces! Plus, it’s packed with protein while remaining low in carbs, calories, sugar, and fat. 

Try it in various flavors such as: Jalapeno, Italian, Original, and Everything.

Per 2 piece serving: 100 calories, 5g fat (3g saturated), 3g carbs, 240mg sodium, 1g sugar, 1g fiber, 9g protein

#4 Zukkee Kitchen Sourdough Bread

(Image Source: Zukkee’s) 

This organic, gluten-free bread is truly *chefs kiss* and worth the extra penny. Not only is it vegan, gluten-free, and sugar-free, but this Zukkee’s Sourdough bread is also made with the highest quality ingredients, such as organic sorghum and brown rice flour. Even the water used to make it is as pure as ever (it’s made with 7.4 pH pure spring water that’s gone through advanced filtration). While it’s harder to find, you’ll be supporting a small business in California with an inspiring mission. Plus, all loaves are handcrafted, and based on taste and quality! 

Per 1 serving slice of plain: 78 calories, 2.6g fat (0 g saturated), 16.9g carbs, 182 mg sodium, 0.1 g sugar, 0.9 g fiber, 1.4 g protein

#5 Bread SRSLY Gluten-Free Sourdough

If you’ve been searching for the best gluten-free sourdough bread on the market… you’re going to want to give this delicious brand a try! Bread SRSLY uses a traditional sourdough fermentation that’s free of gluten and made with wholesome ingredients like organic rice, millet, and sorghum. It’s completely plant-based, free from refined ingredients, and has a taste to die for! It’s soft, fluffy, and everything you’d want a slice of sourdough to be. Did we mention it’s free from the top 8 allergens and comes in a variety of flavors? 

You can find their Gluten-Free Sourdough varieties in the following flavors: Cinnamon Raisin Classic and Seeded.

Per 1 slice serving of Classic Sourdough serving: 110 calories, 1g fat (0 g saturated), 23g carbs, 200mg sodium, 0g sugar, 1g fiber, 2g protein

#6 Base Culture Original Keto Bread

This grain-free, gluten-free, dairy-free bread is not only tasty, but it’s incredibly nutritious! The Original Keto Flavor is made with simple whole food ingredients such as almond flour, eggs, almond butter, flax, apple cider vinegar, and psyllium husk. It’s keto-friendly with a bland, nutty taste and consistency similar to regular bread. It’s higher in fat and protein, making it a more satiating option. Try it toasted with avocado or nut butter or topped with your favorite sandwich fixings! 

P.S. It comes in different gluten-free flavors and varieties, including non-keto options. Flavors include Cinnamon Raisin, 7 Nut & Seed, Sourdough, Simple White, Soft Sandwich, and Cheese Bread.

Per 1 slice serving: 110 calories, 6 g fat (0.5g saturated), 8g carbs, 180mg sodium, 0g sugar, 4g fiber, 4g protein

#7 Simple Kneads Gluten-Free Bread

Simple Kneads Gluten-Free Bread comes in three delicious flavors: Quinoa Power Grains, Pumpkinickel, and Sourdough. If the tasty names aren’t enough to convince you, the nutrition facts of this healthy gluten-free bread will surely do the trick! All three varieties are free from refined and artificial ingredients. Instead, they’re made with whole food sources such as quinoa, sorghum, buckwheat, flax, and sunflower seeds. With just 90 calories per slice and natural sweetness coming solely from raisins, what’s not to love?!

Per 1 slice serving of Sourdough: 90 calories, 2g fat (0g saturated), 16g carbs, 160mg sodium, 0g sugar, 3g fiber, 3g protein

#8 Unbun Bread

The best gluten-free bread is made with real, whole-food ingredients. So naturally, this nutrient-dense Unbun Bread gets a spot on our list. It’s made with a mix of almond flour, eggs, flax, coconut flour, extra virgin olive oil, apple cider vinegar, and psyllium husk. Although it’s not vegan, it’s grain-free and keto-friendly, making it a suitable (and nutritious) choice for a wide range of dietary plans. It has a light, spongy texture and is one of the top-rated gluten-free bread choices among consumers. Best of all, it’s rich in protein, fiber, and healthy fats, helping to keep you satiated and energized. It has more of a multi-grain flavor and has a similar texture to plain bread. Try it toasted on top of a burger or as a healthy alternative to refined white bread!

Per 1 slice serving: 90 calories, 6.5 g fat (1g saturated), 6g carbs, 225mg sodium, 1g sugar, 4g fiber, 3.5g protein

#9 Julian Bakery Almond Bread

This Paleo almond-based bread is one of the best gluten-free breads on the market, based on ingredients and taste! It’s made with wholesome ingredients like almond flour, coconut flour, egg whites, and psyllium husk and is free from any artificial ingredients or preservatives. Plus, it comes in at just 60 calories per slice, with 7 grams of protein and 5 grams of fiber per one slice serving! This is a great option for anyone looking to maximize their nutrients without overindulging on calories, carbs, and fat. Store this bread in the fridge to preserve freshness, and enjoy it whenever you’re looking to satisfy your bread cravings!

It comes in other yummy flavors, too such as: Coconut, Keto, and Seed Medley Bread!

Per 1 slice serving: 60 calories, 3g fat (1g saturated), 6g carbs, 115mg sodium, 1g sugar, 5g fiber, 7g protein

#10 Simple Mills Artisan Bread

Enjoying this Simple Mills Gluten-Free Bread requires a little extra effort (you have to bake it!) but trust us, it’s well worth it. And honestly, what’s better than fresh-out-of-the-oven bread!? Especially when it’s gluten-free, grain-free, and paleo-friendly. This Simple Mills bread mix is made with a handful of simple ingredients, including almond flour, arrowroot, and flax. To bake it, all you need is vinegar, eggs, and a dash of oil! You can even bake it into flatbread or dinner rolls — yum. While the bread mix is plant-based, the batter calls for the addition of eggs. But good news, plant-based bread-lovers — you can swap flax eggs in this recipe to keep it vegan! 

Searching for other nutritious gluten-free baked goods? Simple Mills makes yummy Pancake and Waffle Mixes, Almond Flour Baking Mixes, and store-bought Crackers and Cookies. 

Per 1 slice serving: 120 calories, 7g fat (0.5g saturated), 12g carbs, 200mg sodium, 1g sugar, 2g fiber, 3g protein

14 Tasty Ways to Enjoy Gluten-Free Bread

• Serve it up with an omelet or egg scramble and a side of avocado
• Make an avocado toast topped with a hard-boiled egg
• Bake it into a healthy french toast
• Use it as the base for a healthy bruschetta 
• Turn it into DIY croutons and use it as a salad topper
• Toast it up and serve it with a bowl of soup or chili
• Slather it with a serving of nut butter and sliced banana for a tasty post-workout snack
• Top it with greek yogurt, avocado, and tuna for an open-faced sandwich 
• Fill it with hummus and roasted veggies for a loaded veggie lunch
• Use it as a bun alternative for grilled salmon, beef, or portabella mushrooms
• Make a healthy PB&J with unsweetened nut butter and homemade chia jam
• Transform your bread into a DIY pizza by toasting it and topping it with tomato sauce, shredded cheese, and your favorite pizza toppings of choice
• Serve it with whipped coconut or ricotta, fresh berries, and a drizzle of honey
• Make homemade breadcrumbs and use it as a topping in pasta dishes or as a coating for grilled protein or veggies

My Top 3 Gluten-Free Bread Picks (& My Favorite Ways to Enjoy Them!)

#1 Classic Avocado Toast On Unbun Bread

Of course, I had to test the best gluten-free bread for avocado toast because… I wouldn’t be a true bread lover if I didn’t. And let me tell you, this didn’t disappoint! Unbun bread is reminiscent of whole-grain toast. It is light and airy out of the bag, and with a quick toast, it yields the perfect crunchy texture. Load it up with avocado and your favorite toppings — like smoked salmon, fresh tomato, and cucumber, or sprinkled with nutritional yeast — and feast away!

#2 Coconut Cinnamon Yogurt Toast Made With Base Culture Paleo Bread 

99% of the time, I’m Team Sweet > Savory. So, as you can imagine, Cinnamon Raisin toast is my jam. If I’m not topping my cinnamon-flavored toast with sliced banana and nut butter, I’m loading it up with coconut yogurt and all the toppings. I tried Base Culture’s Gluten-Free Cinnamon Raisin toast and… yum. It has a subtle sweetness thanks to the raisins and the soft, spongy texture of bread. Plus, it toasted up perfectly. What more could you ask for?

This would also taste delicious as the base for french toast, or paired with over-easy eggs for a sweet and savory breakfast!

#3 Loaded Hummus & Veggie Cauliflower Sandwich

I used the Outer Aisle Cauliflower sandwich for this recipe, and — you heard it here first — I’m officially swapping my coconut tortillas and toasted bread for this veggie-based alternative. It’s light yet filling, not to mention, packed with protein (9 grams per serving). Plus it’s incredibly flavorful (as a note, I used the “everything but the bagel” flavor). And unlike most gluten-free alternatives, this cauliflower-based sandwich thin actually passed the loaded sandwich test — yep, it holds all of your toppings without falling apart or crumbling. It’s a winner, for sure!

Bonus Recipe: 2-Ingredient Single-Serve Gluten-Free Flatbread (Simple & Homemade!)

Ingredients:

• ½ cup gluten-free or paleo flour of choice (we used Bob’s Red Mill GF Paleo baking flour)
• ½ cup plain coconut yogurt, unsweetened (such as harmless harvest or cocojune)
• Optional add-ins: Freshly squeezed lemon juice, or your favorite seasonings such as rosemary, sea salt, or black pepper
• Cooking oil, to coat the pan

Directions:

Step #1: In a small bowl, combine the gluten-free flour, plain coconut yogurt, and any additional add-ins of choice, such as a squeeze of fresh lemon juice or sprinkle of seasoning. Mix into a dough, and then form into one large ball. 

Step #2: Flat the ball into an oval or circle to form a single-serve flatbread shape. 

Step #3: Heat a non-stick frying pan with oil, then add the flatbread to the pan. Cook for several minutes on each side, until golden brown. Serve warm with your favorite dip or spread (such as guac or hummus), or use as a base for sandwiches or as a toast alternative!

The Takeaway

If you’re giving gluten-free eating a go, there’s no need to give up your favorite foods or sacrifice taste for nutrition. You can have the best of both worlds! And the best part? There’s something for everyone. No matter if you follow a plant-based, paleo, or keto diet, there’s a gluten-free bread ready to satisfy all your needs. So go ahead, indulge in these tried-and-true healthy gluten-free breads — you might even enjoy them more than the real deal! 

Looking for more gluten-free recipes? Sign up for FitOn PRO to gain access to our recipe box full of healthy meals!

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RELATED: What You Really Need to Know About Baking With Gluten-Free Flour

5 Deliciously Gluten-Free Treats

The Ultimate Healthy Chocolate Chip Cookie

Chocolate chip cookies are an all-time favorite dessert. Enjoy a lightened-up version for a tasty, healthier treat.

Ingredients:

• 1½ cups almond flour
• ½ tsp baking powder
• 1 tsp cinnamon
• ¼ tsp sea salt
• 2 tbsp coconut oil, melted
• 3 tbsp honey
• 1 tbsp peanut butter
• 1 tsp vanilla extract
• 1 egg
• ¼ cup dark chocolate chips

Directions:

Step #1: Preheat the oven to 320°F and line a baking sheet with parchment paper.

Step #2: Add the almond flour, baking powder, cinnamon, and salt to a mixing bowl and stir.

Step #3: In a separate bowl, add the coconut oil, honey, peanut butter, and vanilla and whisk to combine.

Step #4: Add the egg to the wet mixture and whisk.

Step #5: Fold the dry ingredients into the wet mixture, and add the chocolate chips.

Step #6: Drop the dough by the rounded tablespoon onto the lined baking sheet and flatten slightly. Bake for 10-15 minutes or until the edges are golden.

Step #7: Cool and enjoy with your favorite dairy-free milk!

Step #8: Store leftovers in an airtight container for up to 3 days.

Chocolate Chip Cookie Dough Froyo

This homemade frozen yogurt is easy to make and full of cookie dough flavor without the added sugar!

Ingredients:

• 1 cup Greek yogurt
• 1 tbsp almond butter
• 1 tbsp cacao nibs
• 1 tsp vanilla extract
• 1 pinch cinnamon
• 1 tsp maple syrup
• 1 tbsp slivered almonds, for topping
• almond butter, to drizzle
• cacao nibs, to serve
• Banana, sliced, to serve

Directions:

Step #1: Place all of the ingredients in a small bowl minus the toppings and stir to combine.

Step #2:  Place in the freezer for 30 minutes.

Step #3: Serve with desired toppings.

Step #4: Enjoy!

Raspberry Yogurt Bark

Prepare this tasty treat on meal prep day to have in the freezer for when you’re craving something sweet!

Ingredients:

• 1½ cups Greek yogurt
• 2 tbsp tahini
• 2 tbsp maple syrup
• 2 tbsp tahini
• 1 tsp vanilla extract
• ¼ cup raspberries
• 2 tbsp slivered almonds
• 1 tbsp hemp seeds

Directions:

Step #1: Start by lining a small baking sheet with parchment paper.

Step #2: Add the yogurt, tahini, maple syrup, and vanilla to a mixing bowl and stir.

Step #3: Using a spatula, evenly spread the yogurt mixture onto the lined baking sheet.

Step #4: Add the raspberries, almonds, and hemp seeds on top.

Step #5: Place in the freezer and allow the yogurt bark to set for 4 hours.

Step #6: Once set, remove from the freezer and slice or break into individual servings.

Step #7: Store in an airtight container in the freezer for up to 1-2 weeks for an easy grab and go guilt-free treat.

Fudgy Chocolate Brownies

These gluten-free brownies are chocolatey, gooey, and made with healthier ingredients! Make a batch when you’re craving something sweet and enjoy guilt-free. 

Ingredients:

• 1 cup all-purpose gluten-free flour 
• 1/2 cup unsweetened cocoa powder
• 1/2 teaspoon xanthan gum (if not included in your gluten-free flour blend)
• 1/2 teaspoon baking powder
• 1/2 teaspoon salt
• 1/2 cup unsalted butter, melted (or coconut oil for a dairy-free option) 
• 1 cup coconut sugar 
• 2 large eggs
• 1 teaspoon pure vanilla extract
• 1/2 cup semisweet chocolate chips

Directions:

Step #1: Preheat your oven to 350°F. Line an 8×8-inch baking pan with parchment paper, leaving some overhang for easy removal.

Step #2: In a medium-sized bowl, whisk together the gluten-free flour, cocoa powder, xanthan gum (if using), baking powder, and salt.

Step #3: In a separate bowl, mix the melted butter and sugar until well combined. Add the eggs and vanilla extract, mixing until smooth.

Step #4: Gradually fold the dry ingredients into the wet ingredients. Stir in the chocolate chips.

Step #5: Pour the brownie batter into the prepared pan and spread it evenly. Bake for 25-30 minutes or until a toothpick inserted in the center comes out mostly clean.

Step #6: Allow the brownies to cool completely in the pan before lifting them out using the parchment paper overhang. Cut into squares and enjoy!

Flourless Almond and Coconut Macaroons

Have a cookie craving? Look no further than these gluten-free macaroons! Made with only a handful of ingredients, these are easy to make and will satisfy that sweet tooth craving without the gluten or refined sugar. 

Ingredients:

• 2 cups unsweetened shredded coconut
• 1 cup almond flour
• 1/4 cup honey or pure maple syrup
• 1/4 cup coconut oil, melted
• 1 teaspoon pure vanilla extract
• 1/4 teaspoon salt

Directions:

Step #1: Preheat your oven to 325°F and line a baking sheet with parchment paper.

Step #2: In a large bowl, mix together the shredded coconut, almond flour, honey or maple syrup, melted coconut oil, vanilla extract, and salt until well combined.

Step #3: Using your hands or a small cookie scoop, form the mixture into small balls and place them onto the prepared baking sheet.

Step #4: Bake for 12-15 minutes, or until the macaroons are golden brown on the edges.

Step #5: Remove the macaroons from the oven and allow them to cool on the baking sheet for 10 minutes before transferring them to a wire rack to cool completely.

Gluten-Free Indulgence Made Easy

Living a gluten-free lifestyle doesn’t mean you have to compromise on taste! These five delicious treat recipes prove that gluten-free treats can be just as delicious and indulgent as any other dessert. Whether you’re baking for yourself, your family, or a special event, these mouth-watering goodies are sure to impress! 

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Ahead, the healthiest taco hacks. Plus, six flavor-loaded taco recipes to get you inspired and salivating! Taco Tuesday, we’re coming for you!

Here’s How to Make Healthy Tacos 

First, we’re breaking down how to create healthy tacos that still taste amazing and that you’ll actually look forward to enjoying. 

#1 Make it Protein-Packed

Make protein the star taco ingredient, and build the rest of your recipe around that! Protein is satiating, meaning it will keep you fuller for longer and reduce cravings for sugar and other hyper-palatable foods. Opt for leaner protein options that are lower in calories and saturated fat. 

Shredded chicken, salmon, ground turkey, shrimp, beans, and chickpeas are all great options!

#2 Load It Up With Veggies

Next, fill your taco with all the veggies! Shredded lettuce, fresh tomato, cilantro, sauteed veggies like sweet onion, bell pepper, and mushrooms… there are so many flavorful and nutritious options to choose from.  

#3 Choose Your Toppings Wisely

As for the other toppings (and sauces)… choose wisely! Go easy on toppings rich in calories, fat, and dairy, such as shredded cheese, queso, sour cream, or crema sauces.

#4 Modify To Meet Your Dietary Needs

Don’t be afraid to make your taco:

• Gluten-free
• Dairy-free
• Refined sugar-free
• Free of refined or unhealthy fats 

There are so many ways to modify your ingredient list without skimping on flavor.  

Pro Tip: Call on Healthy Swaps

Already have a favorite taco recipe? Whether you’re ordering out or cooking at home, you can always modify the recipe or menu item with healthy swaps to add an even healthier spin!

Here are some of our go-to ways to swap out unhealthy taco ingredients for something equally as delicious but much more nourishing. 

• Mashed avocado or homemade guac vs. sour cream
• DIY taco seasoning vs. store-bought seasoning
• Grilled or sauteed veggies (like bell pepper and onion) vs. cheese or fried veggies
• Lettuce leaves or stuffed sweet potatoes vs. regular taco shells 
• Zucchini chips vs. tortilla chips
• Dairy-free cashew cream sauce vs. sour cream or crema

Love Tacos? You Need These Six Healthy Taco Recipes in Your Life

#1 Loaded Fish Taco Bowl with Avocado & Lime Slaw

Made with lean cod and flavored with a honey lime dressing, these avocado fish taco bowls will be your new favorite dish.

Serves: 4

Ingredients:

Ingredients:

• 1 ½ lbs (~ 6 oz) wild-caught cod filets

Chili Lime Fish Seasoning

• 1 lime, juiced
• 2-3 tsp chili powder
• ½ tsp ground cumin
• 1-2 tbsp lime juice
• ½ tsp garlic powder
• ½ tsp smoked paprika
• Avocado oil, to heat

Avocado Lime Slaw

• 3 ½ cups shredded cabbage or coleslaw mix
• ¼ cup cilantro
• 1 lime, juiced (~ ¼ cup)
• ½ – 1 tbsp honey
• 3 tbsp Greek yogurt
• 3 tbsp mashed avocado 
• ½ tsp garlic powder
• 4 green onions, sliced
• Sea salt & black pepper, to taste 

To serve

• Avocado
• Fresh cilantro
• Grain-free tortillas, optional

Directions:

Step #1: Squeeze the lime juice onto the fish. Then, in a small bowl, combine the fish seasoning ingredients and mix until well combined. Sprinkle on the fish, then let marinate for 10-15 minutes.

Step #2: Meanwhile, stir together the Greek yogurt, avocado, honey, lime juice, and seasonings to create the dressing for the slaw. Toss with the cilantro, cabbage, and green onions. Season with salt and pepper. Set aside.

Step #3: Preheat the grill or broiler to medium-high heat.

Step #4: Place the marinated fish on a piece of foil and place on the grill/broiler. Grill/broil for 6-8 minutes or until flaky.

Step #5: Top fish with slaw and add-ons of choice, such as avocado and cilantro.

#2 Black Bean Zucchini Tacos with Greek Yogurt Avocado Sauce

When you want to bulk up your meal without the calories or sugar, turn to zucchini. It’s packed with fiber and water and makes the perfect complement to avocado and black beans!

Serves: 4

Ingredients:

• 14 oz canned black beans, drained and rinsed
• 1 tbsp olive or avocado oil
• 8 grain or gluten-free tortillas

Zucchini Taco Filling

• 2 zucchinis (or summer squash), chopped
• 1 tsp ground cumin
• 1 tsp chili powder
• ½ tsp smoked paprika
• ¼ tsp ground coriander
• Sea salt & black pepper, to taste 

Greek Yogurt Avocado Sauce

• 1 cup unsweetened plain Greek yogurt
• flesh from 1 ripe avocado
• 1-2 tbsp lime juice
• 2-3 tbsp cilantro, chopped 
• Sea salt and black pepper, to taste
• 1 jalapeno pepper, diced (optional)
• Drizzle avocado oil, optional

Directions:

Step #1: In a medium bowl, mix the zucchini, cumin, chili powder, smoked paprika, coriander, salt, and pepper. Set aside.

Step #2: In another bowl, prepare the Greek yogurt sauce. Combine all ingredients together, and mix until well combined.

Step #3: Next, heat the olive or avocado oil over medium high heat. Add the zucchini and cook on one side for 3-4 minutes until slightly charred. Flip and cook on the other side. Remove and set aside. Add the black beans and cook 2-3 minutes until warm.

Step #4: Heat tortillas of choice on the grill or stove top. Stuff with zucchini, black beans, and Greek yogurt avocado dressing, and any additional toppings of choice.

#3 Vegetarian Black Bean & Sweet Potato Tacos

These healthy and hearty vegetarian black bean tacos — made with sweet potato and black beans — are the perfect nourishing meal. Bursting with flavor from cinnamon and cumin, for comfort food made healthy!

Ingredients:

• 1 sweet potato, cubed (option to sub with butternut or winter squash)
• 1 tbsp avocado or coconut oil
• 1 tsp cumin powder
• ½ tsp cinnamon
• ½ tsp chili powder
• ¼ tsp ground coriander
• sea salt and black pepper, to taste 
• 14 oz canned black beans, drained and rinsed
• 8 gluten-free or grain-free tortillas
• Fresh chopped cilantro, to serve
• Avocado or guacamole, to serve
• Queso fresco, to serve

Directions:

Step #1: Wash and peel the sweet potato, then cube into 1-inch pieces. Toss in a bowl with cinnamon, cumin, coriander, chili, salt, and pepper. Coat with a drizzle of avocado or coconut oil, and stir until well-combined.

Step #2: Add the remaining oil to a large saute pan and saute the sweet potatoes for 10-12 minutes, stirring frequently, until cooked through. Once cooked, add the black beans to the saucepan and stir until warm and well-combined.

Step #3: Warm the tortillas, then add the black bean and sweet potato mix. Serve with favorite toppings, such as avocado or guacamole, queso fresco, and fresh cilantro. Enjoy!

#4 Sweet Potato & Cauliflower Tacos with Cilantro Lime Yogurt Sauce

Skip the sour cream — enjoy these sweet potato and cauliflower tacos drizzled in a protein-packed Greek yogurt sauce!

Servings: 4

Ingredients:

• 8 grain-free tortillas (such as Siete, or favorite tortillas of choice)
• 3 cups cauliflower florets, chopped
• 2 cups sweet potatoes, cubed
• 2 tbsp avocado oil
• 2 tbsp taco seasoning
• ¼ cup cilantro
• Sea salt & black pepper, to taste
• ¼ cup diced red onion, to serve (optional)
• Avocado, to serve

Cilantro Lime Yogurt Sauce

• 1 cup unsweetened plain Greek yogurt
• 1 lime (~ ¼ cup), juiced
• 2-3 tbsp cilantro, chopped 
• Salt and pepper, to taste
• Jalapeno pepper, diced (optional)
• Lime zest (optional)

Directions:

Step #1: Preheat the oven to 425 degrees and line a baking sheet with parchment paper. 

Step #2: In a large bowl, add the sweet potatoes and cauliflower florets. Toss with avocado or olive oil until well coated, then coat with taco seasoning. Add mixture to baking sheet, spreading evenly. Bake for 25-35 minutes, stirring halfway through. Cook until golden and crispy.

Step #3: While the vegetables cook, add the yogurt sauce ingredients to a medium-sized bowl. Mix until well combined.

Step #4: When ready to assemble, warm the tortillas. Then, fill each taco with a serving of the veggie mixture and a drizzle of Cilantro Lime Sauce. Serve with any additional toppings, such as avocado and fresh cilantro.

#5 Vegetarian Burrito Bowls

Low in carbs, rich in protein, heavy on flavor! Skip the taco shell and enjoy it right out of the bowl.

Ingredients:

• 1 cup cauliflower rice
• 1 tbsp coconut oil
• 1 yellow onion, chopped
• 2 cloves garlic, chopped
• 1 tbsp taco seasoning
• 14 oz tofu, extra firm, crumbled
• 14 oz kidney beans, drained and rinsed
• 2 tbsp tomato paste
• Guacamole, to serve
• Cilantro, to serve

Directions: 

Step #1: Start by heating the coconut oil in a skillet over medium heat. Add the onion and garlic and saute for 2 minutes.

Step #2: Next, add the crumbled tofu, kidney beans, tomato paste, and taco seasoning and stir well to combine.

Step #3: Cook for 2 minutes, and then add a tablespoon of water to the pan. Cover and cook for 4 more minutes.

Step #4: Add the cauliflower rice to the bottom of a serving bowl and top with the tofu taco mix.

Step #5: Serve with guacamole and cilantro. Enjoy!

#6 Spinach & Egg White Breakfast Tacos

Breakfast for dinner? Yes, please! Made with protein-packed egg whites and fiber-filled veggies, these savory breakfast tacos are loaded with good-for-you nutrients and can be enjoyed any time of the day. Serve them on your favorite tortilla (option to go grain-free!) and if desired, swap the mozzarella for a dairy-free choice. 

Serves: 1

Ingredients:

• 2 tsp avocado oil
• 2 grain-free tortillas (we love Siete almond or Cassava flour tortillas) 
• ½ cup egg whites
• 1 cup spinach
• ½ cup pre-cooked mixed veggies (such as sweet potato) 
• 2 tbsp low-sodium salsa, to serve 
• Mozzarella (or dairy-free alternative), to serve
• Sliced avocado, to serve 
• Sea salt & black pepper, to taste

Directions:

Step #1: In a medium skillet, heat avocado oil over medium-high heat. Then, add the spinach and veggies of choice and cook until softened.

Step #2: Add the egg whites to the pan, and scramble with the vegetables until cooked to your liking. Sprinkle with optional mozzarella until melted, and season with salt and pepper.

Step #3: In a separate pan, warm the tortillas. Then, add the egg and veggie scramble. Top with salsa, avocado, and any fresh herbs of choice. Serve with any additional toppings. Enjoy!

Enjoying Healthy Tacos Has Never Been Easier 

Healthy eating doesn’t mean we have to give up all of our favorite foods and these six recipes prove that taco night can be healthy and still taste delicious. 

So go ahead and make taco Tuesday a regular part of your healthy eating plan — with these healthy taco recipes, healthy eating couldn’t be more delicious!  

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What Makes a Burger Healthy? 

Before diving into the juicy recipes,  let’s break down how we’re actually classifying a healthy burger. 

Ideally, your burger should be free of:

• Trans & hydrogenated fats: Including any ingredients cooked or marinated in hydrogenated and highly refined oils.  
• Unhealthy fats: Such as margarine, traditional mayonnaise, and vegetable oils. 
• Added sugars: Especially refined and artificial sugars. 

Some things we’re mindful of:

• Gluten: While some people can tolerate gluten, gluten-filled burger products — like white burger buns — are often in their least nutritious, most processed state. Consider spicing things up with some healthy swaps, such as in these healthy burger recipes below! 
• Toppings: Oftentimes, the burger itself is quite healthy, it’s the toppings that are the culprit! From sugar-filled ketchup to mayo made with refined fats, be mindful to read ingredients and opt for whole food toppings whenever possible. 

6 Tips For Making a Healthy Burger

#1 Add Lots of Fresh Produce

With so many seasonal fruits, veggies, and herbs, it’s easy to flavor your burger in a healthy and natural way. Topping your burger with plenty of extra produce picks will not only increase the flavor, but also the nutrient content! You’ll get more fiber, less sugar, and added nutrients — the more color, the better!

In addition to the classics (pickles, sauerkraut, onion, tomatoes, and lettuce), some of our favorites include: 

• Arugula 
• Mushrooms 
• Jalapenos 
• Beets 
• Pineapple 
• Sauteed (or grilled) veggies like zucchini and eggplant 

#2 Top With a Healthy Fat

Adding some healthy fats to your burger not only adds flavor but also helps balance your plate. Rich in fiber and omega-3s, ingredients like avocado help to keep you feeling fuller for longer, support healthy digestion and gut health, and even provide you with a steady stream of energy! Plus, it’s the perfect creamy swap for not-so-nutritious condiments like mayo. Add some healthy fat to complement the protein and complex carbs in your burger.

RELATED: The Healthiest Fats You Can Eat Every Day

#3 Get Smart About Condiments 

If you love layering up your burger with added sauces and flavors, this healthy burger tip is for you! Store-bought condiments are often filled with sneaky ingredients like added sugars and oils. So, be sure to check the ingredients! 

If you’re a big mayo fan, try avocado oil mayonnaise, use unsweetened ketchup (double-check to be sure it’s free of high fructose corn syrup), and use an unsweetened Dijon mustard in place of the sweetened varieties. 

Some other yummy condiment ideas? Hummus, guac, pesto, tzatziki, coleslaw… there are so many healthy options out there! Don’t be afraid to get creative.

#4 Ditch The Refined White Bun 

Did you know that veggies can make a delicious, low-carb swap for traditional burger buns? 

Try these healthy swaps: 

• Avocado
• Bell peppers
• Roasted sweet potato
• Lettuce-wrapped burgers (made with romaine or butter leaf lettuce)
• Collard green-wrapped burgers

Or, check out your local health food store for gluten and grain-free bun alternatives! Just be sure to read the ingredients. 

#5 Add Fiber Where You Can 

When making your healthy burger, think about how you can add some fiber. Fiber is important for digestion, helps support blood sugar levels, and helps keep us full. Adding some fiber to healthy burgers is an easy way to add an additional health boost. 

Psst… our plant-based burger recipe is bursting with fiber and may just satisfy those summertime burger cravings the healthy way. 

RELATED: 11 Fiber-Rich Foods For a Healthy Gut

#6 Stick to Whole Foods Ingredients 

Foods in their least processed, most nutrient-dense form (i.e., foods like fresh veggies and lean proteins that haven’t been refined and processed) are best! 

And being mindful of your ingredients — in general — is a good idea too. If you’re using meat, stick to leaner beef. If you’re opting for veggies, keep the dirty dozen in mind! These simple but easy-to-implement tips make a difference!

RELATED: What You Need to Know About The Clean 15 & Dirty Dozen

5 Healthy Burger Recipes That Prove Just How Delicious Healthy Eating Can Be 

#1 Plant-Based Superfood Burger

Makes: 6

Ingredients:

• 1 cooked beet, peeled and chopped
• 1 small yellow onion, chopped
• 1 clove of garlic, chopped
• 1.5 cups canned black beans drained and rinsed
• 2 cups cooked brown rice
• 1 tsp cumin
• 1 tsp oregano 
• 1 tsp sea salt
• For serving: lettuce leaves for the bun, sliced avocado, tomato, onion 

Directions:

Step #1: Start by preheating the oven to 375 degrees F and line a baking sheet with parchment paper. 

Step #2: Add all the ingredients to a high-speed blender or food processor and blend until thoroughly combined. Place in the fridge for 15 minutes to make the dough easier to form into patties. 

Step #3: Remove from the fridge and form into 6 patties. Place on the lined baking sheet. 

Step #4: Bake for 20 minutes, flipping halfway through. 

Step #5: Top with desired toppings and enjoy! 

#2 Lemon & Dill Salmon Burger 

Makes: 4

Ingredients:

• 1 (14 ounce) can of wild-caught salmon
• ½ cup almond flour 
• 1 clove of garlic, chopped
• 1 tbsp fresh dill, chopped
• 1 tbsp freshly squeezed lemon juice
• For serving: your favorite gluten-free bun or lettuce leaves, sliced avocado, dijon mustard 
• Coconut or avocado oil for cooking 

Directions:

Step #1: Start by adding all the ingredients, minus the toppings to a high-speed blender or food processor, and blend until combined. 

Step #2: Form into four burger patties and cook in a skillet with coconut or avocado oil for about 5 minutes on each side or until cooked through.  

Step #3: Serve with desired toppings and enjoy. 

#3 Avocado & Lime Turkey Burger 

Makes: 4

Ingredients:

• 1 lb ground turkey (or cooked turkey breast, sliced) 
• 1 tbsp freshly squeezed lime juice
• 1 clove of garlic, chopped
• 1 tbsp fresh cilantro, chopped 
• 1 tsp sea salt 
• For serving: your favorite gluten-free bun or lettuce leaves, sliced avocado, onion 
• Coconut or avocado oil for cooking

Directions: 

Step #1: Start by adding all the ingredients, minus the oil, to a large mixing bowl and mix well. 

Step #2: Form into four burger patties and cook on a skillet with the coconut or avocado oil for about 7 minutes on each side or until completely cooked through. 

Step #3: Serve with desired toppings and enjoy!

#4 Chicken Pesto Burger 

Makes: 4

Ingredients:

• 1 lb ground chicken 
• 1 clove of garlic, chopped
• 1 tsp Italian seasoning
• 1 tsp sea salt 
• For serving: your favorite gluten-free bun or lettuce leaves, pesto 
• Coconut or avocado oil for cooking

Directions:

Step #1: Start by adding all the ingredients, minus the oil to a large mixing bowl, and mix well. 

Step #2: Form into four burger patties and cook on a skillet with the coconut or avocado oil for about 7-8 minutes on each side or until completely cooked through. 

Step #3: Serve with desired toppings and enjoy!

#5 BLT Chicken Lettuce Burgers

This is the ultimate healthy BLT! Paired with a delicious, creamy dressing, this is sure to be a crowd-pleaser.

Makes: 2

Ingredients:

• 2 chicken breast
• 1 turkey bacon strip, cooked
• 4 leaves iceberg lettuce
• 1 red onion, sliced
• 1 tomato, sliced
• 1 avocado, sliced
• 2 tbsp fresh parsley, chopped
• 1 tbsp garlic, chopped
• 2 lemons, juiced
• ¼ cup olive oil
• 1 tbsp tahini
• 1 tbsp dijon mustard

Directions: 

Step #1: Start by preheating the oven to 200°C or 400°F and line a large baking dish with parchment paper.

Step #2: Next, make the marinade by adding the chopped parsley, garlic, ¾ of the lemon juice, and the olive oil to a bowl and whisk well.

Step #3: Add the chicken to the parchment-lined baking dish and pour over the marinade, completely coating the chicken breasts.

Step #4: Bake for 20-25 minutes, or until completely cooked, flipping the chicken halfway through.

Step #5: While the chicken is cooking, make the dressing by adding the rest of the lemon juice, tahini, and dijon mustard to a bowl and whisk well.

Step #6: Add two of the lettuce leaves to a serving plate and add the cooked chicken breast, onion, tomato, avocado, and cooked, crumbled bacon. Drizzle with dressing and top with another lettuce leaf.

Step #7: Enjoy!

You’re Now a Healthy Burger Making Pro

So, there you have it — the hacks you need to make healthy burgers taste delicious! Make some healthy swaps, add some veggies, and get side dish and condiment savvy and you’re on your way to satisfying burger craving the healthy way. 

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We are going to break down what you need to know to get started with gluten-free flours and which flours pair best with what. Because let’s face it, gluten-free flours can be tricky and can make your recipes taste kinda funky if you are unsure of how to use them.

But, fear not, with a few tips and tricks, you will be a pro at using gluten-free flour in no time.

RELATED: The Top 10 Gluten-Free Breads That Actually Taste Delicious 

What You Need to Know About The Most Popular Gluten-Free Flours

#1 Almond Flour

One of the most commonly used gluten-free flour options is almond flour. It’s made from blanched ground almonds and comes with a mild flavor that is generally pretty easy to bake with. With just over 5 grams of carbs per ounce, it’s a nutritious lower-carb alternative to processed white flours. Plus, it’s full of heart-healthy fats, prebiotic fiber, and nutrients like magnesium and vitamin E. Try making almond flour for any of your gluten-free baking needs, from cookies to cakes and muffins.

How to sub almond flour for regular flour: 1:1 substitute for white flour. If baking with almond flour, you may want to add 1 extra egg for additional moistness 

#2 Coconut Flour

Another popular gluten-free flour option is coconut flour. It’s made from dried coconut and yields a mild flavor. With a mere 3 grams of sugar and less than 10 grams of carbs per serving, this one-ingredient flour alternative is a popular option for paleo and keto dieters. The tricky thing about coconut flour is that it is super (like really) absorbent. So, you really don’t need much, or you run the risk of a really dry and crumbly recipe. 

How to sub coconut flour for regular flour: As a general rule of thumb, use about a 1:4 ratio of coconut flour to regular wheat flour. And if you are adding eggs to your recipe, every ¼ cup of coconut flour typically requires one egg! Because coconut flour is so absorbent, you’ll need a 1:1 ratio of coconut flour to liquid. So, if you’re using ¼ cup coconut flour, you’ll need ¼ cup liquid.

#3 Cassava Flour

Cassava flour came on the health and wellness scene a few years ago when the paleo diet surged in popularity. Never heard of cassava? You’re about to be pleasantly surprised! Unlike most flours, cassava flour comes from a root vegetable — it’s made from ground cassava root, a starchy fiber-rich veggie also known as yuca. Cassava flour is a great gluten and grain-free alternative to wheat-based flour and can make super delicious cakes, muffins, and even cassava flour donuts (yes, please!)

How to sub cassava flour for regular flour: Since cassava flour is more absorbent than white flour, it may not always be a 1:1 flour substitute. You will likely use a little less cassava flour than you would white flour. 

#4 All-Purpose Gluten-Free Baking Flour

It’s always a good idea to have a good all-purpose gluten-free baking flour handy as it can serve as a go-to flour choice when you don’t want to have to mess around with figuring out the gluten-free flour to regular flour ratio. The best part? You can use these flours interchangeably, and they work really well for things like gluten-free pancakes, muffins, and bread. We like Bob’s Red Mills Gluten Free 1:1 Baking Flour for all of your gluten-free baking needs.

How to sub gluten-free all-purpose flour for regular flour: Use it as a 1:1 replacement for traditional all-purpose flour!

#5 Arrowroot Powder

Arrowroot powder is commonly used to help thicken up gluten-free recipes and is a must-have in the gluten-free baker’s pantry. It’s not typically used on its own, but it can be a game-changer for traditionally dry gluten-free recipes and makes a great cornstarch alternative. So, keep this gluten-free staple handy to add to your recipes that need a little extra thickness or a smoother texture.

How to sub arrowroot powder for regular flour: Arrowroot is best used in combination with other gluten-free flours as a thickener in place of cornstarch, potato starch, and tapioca starch

#6 Gluten-Free Oat Flour

Between oat milk and oat flour, oats are a fan favorite — let’s face it, they seem to make just about any gluten-free or vegan recipe taste better. But, the trick with oats and gluten-free baking is to make sure you are getting a certified gluten-free brand! While gluten-containing oats won’t change the texture or flavor, not all oats are guaranteed to be gluten-free due to cross-contamination. This is especially crucial for anyone with Celiac disease or a serious gluten sensitivity. But, gluten-free oat flour can be an excellent gluten-free flour choice for cookies and muffins or just about any recipe where you’d use regular white or wheat flour! It has a mild taste and a pretty fine consistency keeping it pretty close to tasting like the real thing.

The best part? You can make it at home in minutes. All you need to do is add gluten-free rolled oats to a high-speed blender or food processor and blend it up into a finely ground flour. 

How to sub oat flour for regular flour: Enjoy it as a 1:1 substitute for white or wheat flour.

#7 Chickpea Flour 

Just as it sounds, this gluten-free flour is made from protein-packed chickpeas! It’s gluten-free, grain-free, nut-free, and a great option for plant-based eaters looking to boost their protein intake. Because it has a grainy taste, this flour is best combined with another gluten-free flour alternative like almond flour when baking. But, it makes a delicious stand-alone alternative in savory Mediterranean-style recipes like falafels and flatbread!

How to sub chickpea flour for regular flour: While it can be used as a 1:1 replacement for traditional white flour, we recommend subbing ½ the amount of traditional flour with chickpea flour and ½ with another gluten-free alternative like almond flour.

#8 Buckwheat Flour

Don’t let the word “wheat” fool you — this flour alternative is free from both wheat and gluten! Buckwheat flour is rich in vitamins and minerals such as B vitamins, iron, magnesium, and folate. While it offers a nutrient-dense boost to many recipes, it’s best enjoyed in combination with other gluten-free flours like almond flour or gluten-free all-purpose flour as it can be dry on its own and doesn’t rise. Enjoy it in pancakes, cookies, or other baked goods that do not need to rise! 

How to sub buckwheat flour for regular flour: Sub buckwheat flour for 15% of the wheat flour required in recipes while subbing the remaining amount with other gluten-free flours like gluten-free all-purpose flour or oat flour.

#9 All-Purpose Paleo Flour

Whether you’re following a paleo diet or just limiting the carbs and refined foods, this gluten-free baking flour is the perfect alternative to suit your needs. Made with a blend of paleo-approved gluten-free flours like cassava, almond, and coconut flour, it’s an easy-to-use blend that works as a 1:1 substitute for traditional white or wheat flour. 

While there are many options on the market, we love Bob’s Red Mill Paleo mix! 

How to sub all-purpose Paleo flour for regular flour: Enjoy it as a 1:1 substitute for traditional white or wheat flour.

Gluten-Free Flour Baking Tips 

Let’s face it, gluten-free baking recipes have a history of tasting super dry and even chalky. But, with a little know-how, it’s easy to make gluten-free recipes taste equally delicious and nutritious! In fact, we’re willing to bet your gluten-loving eaters won’t even taste the difference. So, we put together a list of some tips to keep in mind when making gluten-free recipes with any of the flours listed above. Follow these simple steps for yummy recipes that will satisfy all your gluten needs!

Watch Your Wet to Dry Ratio: Some gluten-free flours (coconut flour in particular) are going to require additional liquid to prevent the recipe from becoming dry. This will really vary based on your recipe, but just remember that you will want to make some alterations to the regular recipe if you are swapping out wheat-based flour for a gluten-free option. If the batter seems too dry, chances are it is. You’ll probably want to add more milk or an extra egg but try following our aforementioned tips!

Your best bet when trialing gluten-free flours is to follow a specific gluten-free recipe until you get the hang of the correct ratios.

Let Your Recipe Cool: If you check your gluten-free cookies after they have been baking for a while, and they just don’t seem quite done yet, then you may just have to let them cool off for a bit. There’s a fine balance between overcooking and undercooking when it comes to gluten-free baking, and you don’t want your recipes to turn out completely dry and crumbly. This is especially true with vegan recipes! Because they’re egg-free, there’s no health risks associated with underbaking. Sometimes your recipe comes together during the cooling process! 

The Bottom Line

From almond flour and oat flour to chickpea flour and cassava flour, the gluten-free options are endless. If you’re new to gluten-free baking, or just aren’t sure how to use gluten-free flours without making your recipes super dry, give these tips a try, and experiment with which flour options you like the best! You would be surprised at how delicious a cassava flour pancake or almond flour muffin tastes. Plus, these gluten-free flours make baking just a little bit healthier, so you can feel good about the recipes you whip up!

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All that said, I’m also a health and wellness reporter, so the idea of testing pasta brands that are created with specific health needs in mind was right up my alley. 

So if you’re a pasta lover like myself, you’ve come to the right place! Ahead, we’re sharing the best gluten-free pasta brands that are guilt-free and totally satisfying.

How to Choose a Healthy Gluten-Free Pasta Brand

With gluten-free and grain-free foods coming such a long way, I needed to figure out some metrics when testing and grading the pasta — how would I be evaluating each of them? Here’s how I weeded through all the options and whittled down the list.

Availability: Can anyone get it, or is it only available in niche markets in NY and LA?

Affordability: How expensive is it compared to other kinds of pasta, including run-of-the-mill wheat pasta?

Options: Does this brand make one type of pasta, or are there multiple options and varieties?

Nutritional profile: How does it stack up with calories, macros, and micronutrients? What are the ingredients?

Taste and texture: Does it taste good? What’s the texture?

Cooking experience: Is it easy to cook? Are the instructions straightforward and intuitive? 

Ability to hold sauce: The marker of a good pasta — does it ‘grip’ the sauce? 

My Top Gluten-Free Pasta Picks

With those metrics in mind, here are the brands I tested (we’ll get into specific reviews shortly) and why I selected them:

Whole Foods 365. I was drawn to this label for accessibility and affordability. Thanks to Amazon buying Whole Foods, you can access this brand almost anywhere in the US.

Cappello’s. I was drawn to this label because of the fresh pasta offering and high-end packaging, as well as the almond-flour Paleo approach.

Jovial. This one has the health world abuzz! I was drawn to Jovial’s unique assortment and excellent reputation, particularly the cassava flour varieties.

Banza. I’ve loved Banza’s wide geographic availability, expansive offering, and reliable consistency for years. It was exciting to test it against some fresh competition.

Chickapea. I had heard great things about this brand’s nutritional profile — it’s made from high-fiber superstars, including chickpea (obviously), and different lentils, with no additives. 

5 Gluten-Free Pasta Brands You’ll Actually Love

I decided to get some family and friends in on this test (after all, this was a lot of pasta for one person) and used my gluten-free, organic Oatmot pasta sauce to stay in the theme of ‘healthified pasta night.’ We tried the noodles plain, with a little butter (we know so many kids like butter noodles, so this was an essential test for those with little ones!), and finally with the sauce for ‘the real deal.’ 

Best Overall: Whole Foods 365 Gluten-Free Spaghetti, Made with Corn and Rice

Ingredients: Brown rice flour, yellow corn flour, white corn flour, rice flour, mono and diglycerides of fatty acid (emulsifier)

Calories: 200 per 2oz serving

Macros: 1.5g fat, 4g protein, 44g carbohydrates per 2oz serving

Pros: Closest taste to pasta, least expensive option, made in Italy

Cons: Not organic, contains whole grain brown rice and corn (could be a dietary restriction for some)

Cook time: 8-12 minutes 

Review: This was the best overall, thanks to it tasting virtually identical to a classic DeCecco or Barilla spaghetti. I got it for under $2 at my local Whole Foods. Easy to cook, tastes just like the real deal, and the most affordable of the bunch — a clear winner!

Best Fresh: Cappello’s Almond Flour Spaghetti

Ingredients: Almond flour, cage-free eggs, tapioca flour, xanthan gum, sea salt

Calories: 140 per ¾ cup serving

Macros: 7g fat, 4g protein, 15g carbohydrate per ¾ cup serving

Pros: Fresh pasta texture, great sauce grip, nutritionally dense

Cons: More expensive, not vegan, higher-calorie

Cook time: It cooked in just over a minute (75 seconds in boiling water will do the trick), making this exceptionally fast compared to the others 

Review: Fresh pasta that’s gluten-free? And it’s delish? It’s not a fever dream — Cappello’s is real, and it’s (probably) in a store near you. This brand is much more accessible than I anticipated. While you may not be able to order it on Amazon (depending on your region), this brand is not exclusive to Whole Foods, and you can find it at different retailers across the country (or simply order online). I even checked rural zip codes in Wyoming and North Dakota, and there were several grocery locations where Cappello’s was available.

Keep in mind, like Italian fresh pasta, there are eggs on the ingredient list. This helps with the silky texture, but it also means it’s not vegan. And while a glance at the nutrition facts makes this look like a lighter calorie option, I didn’t realize that this package of pasta was supposed to yield six servings — to me, it looked like two servings max. So if it’s 140 calories per serving and I ate half the package, that makes it 420 calories per serving. At $11 a box (on sale for $8 at my local Whole Foods), this is the most expensive option — then again, fresh pasta always is pricier compared to its dried siblings. 

Best Dried: Jovial Cassava Pasta

Ingredients: Organic cassava flour, water

Calories: 200 per 2oz serving

Macros: 0g fat, 1g protein, 49g carbohydrates per 2 oz serving

Pros: Delicious flavor and texture, allergen-friendly, organic, simplest ingredient list, made in Italy, the only fat-free option of the five

Cons: Penne was a bit chewier than the other options

Cook Time: 9-11 minutes

Review: This one is definitely worth the hype! I tried the penne and the spaghetti made from cassava flour, and both were delightful. 

With only two ingredients — water and cassava flour — and a type of flour that isn’t super popular or available in the market just yet, Jovial really stands out. And it’s allergen-friendly, produced in a dedicated gluten-free facility, free of milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, and soy. If allergies and food sensitivities are an issue for you, this is an absolute must.

Cassava flour isn’t their only option (they have tons of brown rice pasta if you’re not allergic or avoiding grains!), but it certainly is worth trying whether you’re gluten-free or not.

Best For Pasta Recipes: Banza Chickpea Shells

Ingredients: Chickpeas, pea starch, tapioca, xanthan gum

Calories: 190 per 2oz serving

Macros: 3g fat, 11g protein, 35g carbohydrates per 2 oz serving

Pros: Widely available, affordable, incredible offering (variety), great structure, simple ingredients, high protein content

Cons: None

Cook time: 9-11 minutes

Review: Overall, Banza provides an excellent substitute for grain-based pasta and has for years. They offer mac and cheese, a variety of pasta shapes (from rotelle to rotini to ziti), pasta alphabet letters, and even chickpea rice and pizza! As such, I see Banza is a ‘for the whole family’ kind of brand, with a lot of opportunities for creative recipes. Because of its sturdy (but not tough!) structure, these shells would be excellent in a pasta bake, but they’re great on their own with some sauce, too. Chickpea pasta, in general, creates a bit of foam — don’t be alarmed by that! (it reminds me of aquafaba, actually) but once you drain the water, you’ll be good to sauce it up. I grabbed a box for under $4 at my local Whole Foods, but you can order online (Amazon or direct from Banza) or find it in retailers such as Target. 

Best Nutrition: Chickapea Chickpea and Lentil Linguine

Ingredients: Organic chickpea flour, organic yellow lentil flour, organic red lentil flour

Calories: 210 per 2oz serving

Macros: 2g fat, 13g protein, 34g carbohydrates per 2oz serving

Pros: Great sauce grip, nutritionally dense, organic, no additives, quick cook time, highest protein content

Cons: Not the best flavor

Cook time: 6-8 minutes 

Review: To be perfectly honest, this option tasted the least like ‘traditional’ pasta to me (and the other reviewers) — the others on this list were closer in taste and textural experience to the classic. That said, it is hands down the best nutrition-wise, grips sauce well, and has enough structure to not turn to mush (a big feat with grain-free pasta). Like Banza, Chickapea’s chickpea-based pasta creates some foam in the water — nothing to worry about, just a heads up! The brand also makes vegan mac and cheese options and can be found online, including on Amazon.

Make Your Next Pasta Night Gluten-Free

Craving comfort food in the form of pasta? With countless gluten-free and healthy options, no need to skip Italian night in order to meet your health goals or nutritional needs. Zucchini noodles and spaghetti squash are great veggie-based alternatives, but sometimes we just want the real deal. So when those cravings strike, give these gluten-free pasta brands a try! 

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Here’s what a healthy Thanksgiving plate could look like for the following diet plans: Keto, Paleo, Pescatarian, Vegan, Whole30, Gluten-free.

A Sample Healthy Thanksgiving Plate For 6 Popular Diets

A Healthy Keto Thanksgiving Plate 

Keto diets have boomed in popularity over the last couple of years. If you’re unfamiliar with this eating trend, the Keto Diet is a very low-carb, high-fat, moderate-protein diet. In addition to avoiding processed and artificial foods, grains, certain fruit, natural sugars, and even beans should be limited or avoided. Needless to say, making a keto-friendly plate can be tricky. If you follow a keto diet yourself or you have some dinner guests that would appreciate some keto-friendly Thanksgiving dish options, here’s a sample healthy thanksgiving plate for the low-carb eaters. 

Protein: Turkey, ham, or fatty fish such as salmon. 

Sides: Mashed cauliflower (made with ghee), asparagus wrapped in bacon, brussels sprouts, green beans, charcuterie board made with keto-friendly options (such as nuts, deli meat, cheese, guac, and pesto), garlicky green broccoli sauteed in oil with slivered almonds, low-carb cauliflower stuffing made with onions and mushrooms. 

Dessert: Enjoy this Dairy-free Pumpkin Pie Parfait but without the granola and swap out the maple syrup for your favorite low-carb sweetener of choice (like monk fruit). To top it off, make an unsweetened (or monk fruit-sweetened) coconut whipped cream using full-fat canned coconut milk and finish with a sprinkle of crushed nuts or seeds. 

A Healthy Paleo Thanksgiving Plate 

A Paleo Thanksgiving dinner plate is super easy to put together. The key here is to steer clear of added dairy, sweeteners, gluten, and grains. That may sound like a lot of off-the-table items, but you’d be surprised at how many Thanksgiving staples can be made paleo-approved. When in doubt, focus on whole foods! 

Protein: Turkey, Ham, or Salmon 

Sides: Mashed cauliflower (made with ghee or coconut cream), Brussel sprouts with crumbled bacon, mashed sweet potatoes (made with coconut oil, coconut cream, or ghee), homemade cranberry sauce, homemade gravy (use bone broth & arrowroot starch vs. flour to thicken), cranberry bacon stuffing made with paleo breadcrumbs, candied sweet potatoes or acorn squash made with pecans and maple syrup. 

Dessert: Paleo-friendly pumpkin pie (using grain-free pie crust and made with coconut cream and pure maple syrup), baked apples or pears with cinnamon, and a drizzle of pure maple syrup.

A Healthy Pescatarian Thanksgiving Plate

Aside from missing out on the quintessential dish of the holiday (Thanksgiving Turkey), enjoying a pescatarian Thanksgiving plate is quite simple! A pescatarian diet is defined as someone who follows a vegetarian diet but includes seafood, though many choose to eliminate all other animal-based products as well, including eggs and dairy. This means all plant-based whole foods such as fruits, veggies, nuts, and legumes (in addition to fish and sometimes eggs and dairy), are fair game at the holiday dinner table, making pescatarian recipes easy to make and delicious to enjoy.

Protein: Lean fish such as salmon, scallops, lobster, or sea bass.

Sides: Roasted or mashed sweet potatoes made with coconut or avocado oil, maple butternut squash roasted with pecans and cranberries, warm beet and ricotta kale salad (made with nut-based ricotta for a dairy-free option), roasted carrots with pesto, crispy balsamic Brussel sprouts, wild rice, and sweet potato stuffing. 

Dessert: Dairy-free pecan or apple pie sweetened with dates and maple syrup with an almond flour crust (which can be made without eggs).

A Healthy Vegan Thanksgiving Plate 

While eating vegan may sound difficult this time of year, there are so many delicious plant-based options available. You can easily make a yummy tofurkey dish in place of the traditional turkey and load your plate up with delicious and nourishing veggies. And, if tofu isn’t your thing, you can still make a nourishing plate by combining various plant foods like beans and rice to make a complete protein! Complete your dish with some roasted sweet potatoes or dairy-free mash potatoes for that comfort we all crave in our Thanksgiving meal. 

Protein: Vegan Tofurkey or baked tofu. 

Sides: Mashed potatoes or mashed sweet potatoes (use coconut cream), roasted sweet potatoes with olive oil, garlic, and onion, vegan stuffing, Brussel sprouts or asparagus, green beans, homemade cranberry sauce, vegan gravy. 

Dessert: Dairy-free pumpkin or apple pie, raw vegan pumpkin pie made with a date and nut crust and cashew-based filling, baked apples or pears with cinnamon, and a drizzle of pure maple syrup.

A Healthy Whole30 Thanksgiving Plate 

When it comes to putting together your Whole30 Thanksgiving plate, it will look pretty similar to what a Paleo dieter would eat. The focus here is going to be on selecting the highest quality food options possible and steering clear of all sweeteners. Focusing on fresh, whole foods is the easiest way to navigate this menu! 

The trickiest thing about eating Whole30 during Thanksgiving is dessert! We got a little creative and are sharing a real food, sugar-free dessert idea below.

Protein: Organic turkey. 

Sides: Mashed cauliflower made with ghee and garlic, roasted sweet potato cubes with cranberries, Brussel sprouts, asparagus, homemade cranberry sauce (swap out the honey for a splash of freshly squeezed orange juice), homemade gravy (use bone broth & arrowroot starch vs. flour to thicken), bacon-wrapped dates, deviled eggs made with avocado, carrots roasted with garlic and parsley.  

Dessert: Baked apples, pears, or grapefruit with a sprinkle of cinnamon, a baked sweet potato with a dollop of ghee, and a sprinkle of ground cinnamon, nutmeg, and clove, topped with crushed pecans or walnuts, or dates stuffed with almonds, pecans, or walnuts.

A Healthy Gluten-Free Thanksgiving Plate 

Eating gluten-free is so much easier than it was even just a few years ago. With so many people adopting this dietary style, it’s easy to find gluten-free alternatives for virtually any food or recipe (think: gluten-free pie crusts, bread for stuffing, dinner rolls, and baking flours) at almost any grocery store. Or better yet, stick to real, whole foods that are naturally gluten-free for your Thanksgiving feast. 

Here are some ideas of what you can add to your gluten-free Thanksgiving plate. 

Protein: Turkey, fish, or tofu 

Sides: Mashed cauliflower made with ghee and garlic, roasted sweet potato cubes with cranberries, Brussel sprouts, or asparagus, homemade cranberry sauce, homemade gravy (use arrowroot starch vs. flour to thicken), stuffing made with cranberries, sweet potatoes, and gluten-free bread, green beans sauteed with mushrooms, onions, and almonds, cauliflower.   

Dessert  Pumpkin, pecan, or apple pie made with a gluten-free almond flour pie crust, Dairy-Free Pumpkin Pie Parfait, Mini Sticky Date Pudding.

Have a Healthy & Happy Thanksgiving No Matter What Your Eating Style 

Whether you’re hosting Thanksgiving dinner or just trying to stay on track with a healthy eating plan, use these healthy sample menus to guide you through the holiday with ease. While we often think about comfort foods and heavy carbs when it comes to Thanksgiving, there are so many yummy ways to enjoy this holiday, no matter what your dietary preference or your dietary restrictions may be. 

A lot of this also comes down to mindset — it’s about thinking about all the foods we can have and not so much about the foods we can’t. This mindset shift is huge and can be a total game-changer when it comes to helping you create your healthy Thanksgiving plate and enjoying every bite of it! 

If you splurge a little, that’s ok too! Do your best to stay on track, but enjoy yourself without the guilt or stress. And, if you overdo it, tomorrow’s a new day. 

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