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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The Health Benefits of Low-Carb Snacking

Unlike carbohydrate-rich snacks (which can cause blood sugar spikes and crashes), low-carb snacks — especially those high in protein, healthy fats, and fiber — have a minimal impact on blood sugar levels. This makes them an ideal choice for individuals looking to reduce sugar cravings, manage blood sugar levels, increase satiety, and promote sustained energy levels. 

That said, not all low-carb snacks are created equal. To get the most health benefits, it’s important to reach for nutrient-dense options and opt for snacks that offer a balanced combination of macronutrients. And lucky for you, we’re providing you with the healthiest options ahead.

Full of nutrients and flavor, here are fifteen delicious and versatile low-carb snack options to enjoy.

The 15 Best Low-Carb Snack Ideas 

#1 Hard-Boiled Eggs 

Wondering why hard-boiled eggs are a great low-carb snack option? The answer is simple. They’re high in protein, low in carbs, easy to prepare, and delicious to enjoy. In fact, when it comes to low-carb snacking, they contain less than 1 gram of carbohydrates per egg, making them virtually carb-free. Not only that, but they’re also packed with essential nutrients such as vitamins A, B12, D, and E, and minerals like iron, zinc, and selenium.

Pack them in your bag or lunchbox for a quick and nutritious on-the-go snack!

RELATED: Here’s Why You Shouldn’t Avoid The Egg Yolk

#2 Vegetable Sticks and Hummus 

While it may sound plain and simple, there are so many reasons to opt for vegetable sticks and hummus as a low-carb snack. For starters, you can easily customize this snacking option with various veggies (such as bell peppers, jicama, and cucumber) and hummus flavors (like roasted red pepper or beet hummus). Plus, you’re getting a multitude of nutritional benefits, thanks to protein-packed chickpeas and nutrient-dense veggies.

Best of all, the combo of healthy fats, fiber, and protein helps keep you satisfied and may aid weight management and portion control.

#3 Cheese Cubes 

Full of protein and healthy fats, cheese cubes are a quick, convenient, and delicious low-carb snack option. They’re easy to prep in advance, and come in a variety of flavors and types. From mozzarella and cheddar to nut-based cheeses like cashew and almond, there are so many low-carb options to choose from.

Taste aside, the combo of protein and healthy fats can help curb cravings and prevent overeating. Plus, despite being calorie-dense, there’s research to suggest that consuming cheese in moderation may be associated with weight management and even weight loss!

#4 Avocado

From low-carb avocado pudding to homemade guac, avocados are a perfect choice for low-carb snacking. Thanks to their healthy monounsaturated fats, avocados have been shown to benefit heart health by regulating blood sugar and lowering LDL cholesterol. Plus, they’re a rich source of dietary fiber, which has been linked to improved digestion and enhanced satiety.

Use them in place of high-sugar fruits in your smoothie, add them to turkey roll-ups, stir them into tuna salad, or mix them in salads and lettuce wraps.

RELATED: 7 Reasons to Add Avocado to Your Diet

#5 Nuts and Seeds 

Naturally low in carbohydrates and full of healthy fats, protein, and fiber, nuts, and seeds are a highly nutritious snacking option. According to recent 2022 research, regular nut (and seed) consumption can improve metabolic markers, including improved blood sugar, increased HDL cholesterol, reduced LDL cholesterol, and reduced inflammation and oxidative stress, in both healthy individuals and those with metabolic disorders. In fact, 2023 research published in the Journal of Food & Nutrition links increased nut and seed consumption to a lowered risk of both cardiovascular disease and coronary heart disease.

Plus, nuts and seeds are particularly rich in nutrients like vitamin E, magnesium, selenium, and various B vitamins, which support energy production, immune function, and cognitive function.

RELATED: The 4 Healthiest Nuts to Eat According to Experts

#6 Greek Yogurt 

Rich in gut-healthy probiotics and satiating protein, Greek yogurt makes for a satisfying low-carb snack choice that can help curb hunger and promote weight management. Use it as a creamy base for smoothies, mix it with granola or nuts for added crunch, or enjoy it as a nutritious substitute for mayo and sour cream in recipes.

RELATED: The 5 Healthiest Probiotic-Rich Foods For Gut Health According to an RD

#7 Berries 

Despite their small size, berries are considered one of the top nutrient-dense food options. They’re full of essential vitamins, minerals, and phytochemicals, including fiber, vitamin C, and anthocyanins. Their low-calorie content and high concentration of dietary fiber make berries an excellent choice for optimizing nutritional intake while keeping carbs relatively low. Shown to reduce inflammation, protect the body against chronic disease, and improve overall health, you’ll surely want to add berries to your low-carb snacking list!

RELATED: The Healthiest Low-Sugar Fruits to Add to Your Diet

#8 Deli Meat Roll-Ups 

A convenient and versatile low-carb snack option when you’re looking for something quick and healthy on busy days! Despite containing little to no carbohydrates, deli meats, such as turkey and chicken breast, are excellent sources of protein. That said, not all deli meats are created equal. Opt for meats that are free from added sugars and artificial additives, and be mindful of sodium content. 

Roll them up and enjoy them with your favorite fillings such as avocado, veggies, hummus, or guac!

RELATED: 5 High Protein Snacks For All-Day Energy

#9 Olives 

Rich in monounsaturated fats, olives have been associated with various health benefits, including reduced inflammation, improved heart health, and better blood sugar control.

They also contain potent antioxidants, such as phenolic compounds and vitamin E, which have been shown to protect cells from oxidative damage caused by free radicals.

And because they come in a variety of types and flavors — such as green, black, or Kalamata olives — there’s something for everyone. 

Add them to salads, use them as a topping for pizza or sandwiches, or include them in your Bento Box or cheese platter. 

#10 Chia Seed Pudding 

It’s no real surprise to see chia seed pudding on our low-carb snack list. Chia seeds are full of omega-3 fatty acids, antioxidants, calcium, magnesium, and various other vitamins and minerals. And out of the 5 grams of carbohydrates found in one tablespoon of chia seeds, 4 grams are dietary fiber — a nutrient that helps regulate blood sugar, aid digestion, and increase satiety.

RELATED: How to Make Chia Pudding + 6 Delicious Flavor Variations

#11 Dark Chocolate 

High in healthy monounsaturated fats, packed with antioxidants, and full of mood-boosting properties, dark chocolate is the perfect low-carb choice when you’re looking to satisfy your sweet tooth in a healthy way. Linked to improved heart health and enhanced cognitive function, the flavonoids found in dark chocolate have been shown to improve blood flow, reduce blood pressure and cholesterol, and benefit focus, attention, and memory.

To get the full health benefits, opt for dark chocolate that is at least 70% or darker! Add cacao powder to your smoothie or chia pudding, sprinkle cacao nibs or dark chocolate chips over your oat or yogurt bowl, and melt your favorite healthy dark chocolate bar to use as a dipping sauce for your favorite fruit!

#12 Kale Chips 

Skip the processed chips — make kale chips instead! Abundant in antioxidants, vitamins, and minerals (such as flavonoids, carotenoids, calcium, potassium, and vitamins A, C, and K), kale chips serve as a nutritious and delicious snack alternative to store-bought snacks. Plus, by making kale chips at home, you can control the ingredients and avoid the processed carbs and refined oils found in most store-bought options. 

Enjoy them plain or customize them with spices, fresh herbs, or low-carb flavorings like nutritional yeast.

RELATED: The Healthiest Dark Leafy Greens You Should Add to Your Diet

#13 Cottage Cheese 

If you haven’t hopped on the cottage cheese trend, you’re missing out — the benefits of cottage cheese for low-carb snacking are plentiful. In addition to being low in carbs, cottage cheese is an excellent source of protein, meaning it can help curb hunger and reduce sugar cravings. Not to mention, it’s full of gut-healthy probiotics and essential nutrients like calcium, phosphorus, and B vitamins. 

Blend it into creamy high-protein ice cream, use it as a base for dips and dressings, or add it to your avocado toast.

RELATED: Cottage Cheese Recipes are Trending: Here are 9 Ways to Use This High-Protein Ingredient

#14 Edamame 

Providing all nine essential amino acids, edamame is a great source of plant-based protein. Considering it’s a complete protein source, this is especially beneficial for individuals following vegetarian or vegan diets, as it can help meet their protein needs. Edamame is also rich in vitamins, minerals, and fiber, such as vitamins C and K, folate, iron, and calcium.

Add it to salads and stir-fries, use it as a topping for grain bowls, or enjoy it plain as a snack with a sprinkle of sea salt.

5 Easy Low-Carb Snack Recipes 

Overnight Protein-Packed Chia Pudding

Serves: 1

Ingredients:

• 3 tbsp chia seeds
• 1 cup oat milk
• 1 scoop protein powder
• ½ banana, mashed
• ½ tsp cinnamon
• 1 tsp vanilla extract
• 1 tbsp maple syrup
• 1 handful mixed berries
• Slivered almonds, to serve

Directions:

Step #1: Place the chia seeds in a bowl and cover with the oat milk. Add the protein powder, banana, cinnamon, vanilla, and pure maple syrup. Stir well.

Step #2: Place in the fridge overnight.

Step #3: Top with fresh berries and slivered almonds before enjoying.

Blood Sugar Balancing Almond Butter Smoothie

Serves: 1

Ingredients:

• 1 cup unsweetened almond milk
• 1 scoop protein powder
• 1 tbsp ground flaxseed
• 1 tbsp almond butter
• 1 tsp cinnamon
• 1 tsp vanilla extract
• 1 handful ice cubes

Directions:

Step #1: Add all of the ingredients into a high-speed blender and blend until smooth.

Step #2: Pour into a glass, sip and enjoy!

Hummus Pepper Boats

Serves: 4

Ingredients:

• 1 red bell pepper
• ¾ cup hummus
• Fresh parsley, chopped, to serve
• Chili flakes, to serve
• 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. Top with parsley, chili flakes, and season with sea salt and pepper.

Caprese Skewers

Ingredients:

• 1 pint cherry tomatoes
• 1 container mini mozzarella balls
• ¼ – ½ cup fresh basil leaves
• 2 tbsp olive oil
• 2 tbsp balsamic vinaigrette
• Sea salt and black pepper, to taste 

Directions:

Step #1: In a small bowl, combine the olive oil and balsamic vinaigrette. Stir until well combined and set aside.

Step #2: Next, make the skewers. Start by threading a mozzarella ball onto the stick, following with the cherry tomatoes and a fresh piece of basil. Repeat until the skewer is full. Once finished, drizzle with the balsamic olive oil mixture.

Step #3: Season with salt and pepper to taste, then serve and enjoy!

Peanut Butter Bliss Balls

Serves: 10

Ingredients:

• 1 cup almond flour
• 2 tbsp peanut butter
• 1 scoop protein powder
• ½ cup shredded coconut
• 2 tbsp honey
• 1 tsp vanilla extract
• 1 pinch sea salt

Directions:

Step #1: Add all ingredients to a food processor and pulse until the mixture comes together.

Step #2: Chill in the fridge for 10 minutes and then roll into bite-sized rounds. Set in the freezer for 20 minutes before enjoying.

Step #3: Store leftovers in an airtight container in the fridge.

The Takeaway

Whether you’re following a low-carb diet or simply looking to make healthier snack choices, embracing low-carb snacking can benefit your health and wellness goals. From chia seed pudding and cottage cheese froyo to kale chips and Caprese skewers, these low-carb snack ideas will satisfy all your cravings while keeping your carb intake in check. And, not only are they tasty, but they also aid weight management, support blood sugar regulation, and provide vital nutrients (such as protein, fiber, vitamins, and minerals). 

Follow these recipe ideas, or use them as inspiration for all your low-carb snacking needs! Want more recipes? Sign up for FitOn PRO and get access to personalized meal plans, including healthy foods you’ll love to eat! 

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All that said, we all should be looking for healthy, low-sugar snack options — whether we’re going ‘fully keto’ or not! So, regardless of your dietary preferences, incorporating low-carb and nutrient-dense snacks can do us all some good. It can help balance blood sugar levels, minimize sugar cravings, and give us the energy we need to get through the busy afternoon. 

And while the diet restricts carbohydrates, don’t fret — there are plenty of flavorful and nutrient-dense recipes and meal ideas to enjoy! Ahead are ten delicious keto-friendly snacks that will keep you nourished all day long. 

10 Keto-Friendly Snack Ideas & Recipes 

#1 Avocado Deviled Eggs

Let’s face it, avocados are one of the healthiest and most delicious foods out there. Aside from being incredibly creamy, tasty, and versatile, they’re also packed with nutrients and minerals. Avocados are a rich source of fiber and healthy monounsaturated fats. Plus, they’re full of vitamins C, E, K, and B6, and minerals such as potassium, magnesium, and folate. These nutrients can help to lower cholesterol levels, reduce inflammation in the body, support heart health, and boost immune function.

While there are countless ways to enjoy them, avocado deviled eggs are the perfect keto-friendly snack. They’re rich in protein and healthy fats and full of mouth-watering flavor in a low-carb package.

Serves: 6

Ingredients:

• 6 large hard-boiled eggs, peeled and halved
• 1 ripe avocado, peeled and seeded
• 1 tbsp freshly squeezed lime (or lemon) juice
• 1 tsp dijon mustard 
• ¼ tsp black pepper 
• ¼ tsp garlic powder (optional)
• 2 tbsp of finely chopped green onions or cilantro 
• Sprinkle of smoked paprika and sea salt (optional)

Directions:

Step #1: Prep your hard-boiled eggs to your liking (you can even prep in advance). Once cooked, let cool (or, refrigerate if prepping in advance). Next, peel your hard-boiled eggs and discard the shell.

Step #2: Cut the hard-boiled eggs in half lengthwise. Using a spoon, scoop the egg yolks into a large bowl. Set egg whites aside on a separate platter.

Step #3: Add the avocado, lime juice, dijon mustard, black pepper, garlic powder, and herbs into the bowl with the egg yolks. Mash together until incorporated.

Step #4: Scoop a spoonful of filling into the center of each egg white. Option to garnish with smoked paprika and a sprinkle of fresh herbs.

#2 No-Bake Peanut Butter Bliss Balls

Looking for something simple and delicious that’s easy to take on the go? Prep a batch of Keto No-Bake Peanut Butter Bliss Balls! Rich in protein, fiber, and omegas, these healthy keto energy balls are perfect for a quick and nutritious snack.

Ingredients:

• 1 cup peanut butter (or your favorite nut or seed butter of choice)
• 2 tbsp chia seeds
• ⅓ cup coconut flour
• ½ cup keto-friendly dark chocolate chips
• 1 tsp vanilla extract
• 3 tbsp sugar-free maple syrup

Directions:

Step #1: Spray a mixing bowl with cooking spray. Add the peanut butter, coconut flour, chia seeds, and sugar-free maple syrup. Stir until well combined. It will take some mixing to get everything combined. Fold in chocolate chips.

Step #2: Use a tablespoon to roll into balls. Store in an airtight container. These do not need to be stored in the fridge but can be. The bites are softer when stored outside of the fridge and more firm, like cold fudge, when stored in the fridge.

#3 Dairy-Free Turmeric Milk Latte

Love an afternoon latte? Try making a turmeric latte made with creamy coconut milk! Unlike coffee, it won’t give you the jitters or disturb your sleep. Instead, it will provide you with a steady stream of energy and help boost mental clarity while also helping to stabilize blood sugar and curb sugar cravings. Made with full-fat coconut milk and superfood spices like ginger and cinnamon, it’s the perfect low-carb recipe that’s full of anti-inflammatory and antioxidant properties!

Ingredients:

• 1 cup full-fat coconut milk, canned
• 1 tsp turmeric powder
• ½ tsp cinnamon
• ½ tsp ginger powder
• 1 tsp vanilla extract
• dash black pepper
• 1 tsp coconut oil
• 4 drops vanilla stevia (optional)

Directions:

Step #1: Heat the coconut milk in a small saucepan over medium heat.

Step #2: Once warm, add the remaining ingredients to the saucepan and whisk until well combined. Whisk the mixture until it’s warm and frothy.

Step #3: Pour into a mug and enjoy!

#4 Bone Broth With Coconut Oil or Ghee

No matter if you’re keto or not, bone broth is a superfood snack worth sipping on if you’re looking to boost your overall health! It packs in plenty of protein per cup, and it’s full of vitamins, minerals, and anti-inflammatory properties. Plus, it’s a rich source of collagen, a protein that supports healthy hair, skin, joints, and gut health.

The best part? It’s easy to customize! Load up your cup with your favorite veggies, or mix in some ghee or coconut oil for a tasty and satiating keto-friendly snack.

#5 Chocolate Avocado Smoothie

While many smoothies are loaded with sugary fruits (and aren’t always healthy or keto-friendly), whipping up a low-carb smoothie is easier than you think! With some keto-friendly swaps and a handful of ingredients, you can have a creamy and delicious blend that you’d never guess was low in carbs and sugar!

Perfect as a post-workout refuel or a post-dinner treat, this Chocolate Avocado Smoothie will keep you satiated and satisfy your sweet tooth.

Ingredients:

• ½ cup water
• ½ avocado
• 1½ tbsp vanilla protein powder
• Low-carb sweetened of choice 
• 2 tsp chia seeds
• 1 cup unsweetened almond milk
• 2 tbsp cocoa powder
• 1 tbsp almond butter

Directions:

Step #1: Add all ingredients to the blender. Blend until smooth.

Some other Keto-friendly smoothie ideas? Blend up some dark leafy greens, hemp seeds, raspberries, raw cacao nibs, and collagen protein with some full-fat unsweetened coconut milk. Sip, enjoy, and let the smoothie nourish your body with what it needs for better energy for the rest of the day. 

#6 Egg & Veggie Muffin Cups 

Easy to prep ahead of time and pack on the go, egg muffins are a convenient snack option for busy days. Whole eggs pack in a nice dose of protein and healthy fats, making them an ideal nutrient source for boosting energy and metabolism while curbing cravings. Plus, eggs are rich in choline, which is an important nutrient for brain health. Best of all, egg muffins can be customized with a variety of different fillings and toppings, making them a versatile keto snack option. Add your favorite veggies, proteins, herbs, and spices, and customize based on your cravings!

Made with pesto, parmesan, and veggies, these Breakfast Egg Muffins can be enjoyed any time of day! Don’t tolerate dairy well? Simply swap the parmesan cheese for a dairy-free alternative like cashew cheese! 

Ingredients:

• 12 eggs
• 2 cups baby spinach, chopped
• ½ cup cherry tomatoes, chopped
• ¼ cup parmesan cheese, grated
• ¼ cup pesto
• 1 tbsp olive oil
• sea salt & black pepper, to taste

Directions:

Step #1: Start by preheating the oven to 350°F and grease a muffin tin with oil.

Step #2: Add the eggs to a large mixing bowl and whisk well. Season with salt and pepper, and add the chopped spinach, cherry tomatoes, and parmesan cheese.

Step #3: Pour the egg mixture into the muffin tins, filling halfway.

Step #4: Add 1 teaspoon of pesto to each egg muffin.

Step #5: Bake for 20-25 minutes, until the muffins are set and cooked through. Enjoy!

#7 DIY Keto Trail Mix 

This simple and easy keto-friendly snack idea is the perfect low-carb option for busy days. Simply mix together your favorite nuts and seeds (such as almonds, walnuts, hazelnuts, pumpkin seeds, and chia seeds) with unsweetened coconut flakes and a sprinkle of cinnamon. You can add cacao nibs, freeze-dried berries, or any other add-ins of your choosing! 

Enjoy a portioned-out serving as a delicious and filling snack on the go! You can even sprinkle it on yogurt bowls or smoothie bowls as a low-carb topping. 

#8 Coconut Milk Chia Pudding

Coconut milk chia pudding is the ultimate keto-friendly snack. It’s creamy, nutritious, and tastes like dessert! Plus, every bite provides you with tons of fiber, plant-based protein, and healthy omega-3 fats.

To make it, simply mix together full-fat canned coconut milk, chia seeds, vanilla extract, and a keto-friendly sweetener of your choice (such as stevia or monk fruit). You could even swap the coconut milk for another creamy non-dairy base, such as homemade cashew milk or hemp milk. Once mixed, let it sit in the fridge until it thickens! Top with sliced almonds or berries for extra flavor and nutrients!

RELATED: How to Make Chia Pudding + 6 Delicious Flavor Variations

#9 Crispy Turnip Fries

If you’re a savory snack lover, you’ll love these Crispy Low-Carb Turnip Fries! Just like traditional fries, they crisp up to golden perfection. The difference? This keto-friendly fry alternative is low in calories and carbs, and comes with serious health benefits. Thanks to their high fiber content, adding turnips to your diet is a great way to help support digestion. Plus, they can help regulate blood sugar and are rich in nutrients like potassium and vitamins A and C.

Give this tasty recipe a try! 

Ingredients: 

• 3 turnips, peeled and cut into wedges
• 2 tbsp olive oil
• 1½ tsp paprika
• ¾ tsp garlic powder
• ¾ tsp onion powder
• Sea salt & black pepper, to taste 

Directions:

Step #1: Preheat the oven to 425 degrees. Cover a baking sheet with parchment paper or cooking spray.

Step #2: Toss the turnips with olive oil, paprika, garlic powder, onion powder, salt, and pepper.

Step #3: Place in one layer on the baking sheet. Bake for 18-20 minutes, flipping after 10 minutes until nice and crispy. If needed, you can broil them at the end to help crisp them up.

#10 Low-Carb Caprese Flatbread

This keto-friendly flatbread comes together in 5 minutes or less, and it’s the perfect healthy snack for all you pizza lovers looking to satisfy your comfort food cravings. Simply choose a grain-free tortilla crust option (like Siete) and load it up with your favorite toppings of choice. You can opt for this Caprese Flatbread recipe or customize your own with tomato sauce and veggies of choice!

Ingredients:

• ½ tsp Italian seasoning
• 2 tbsp basil leaves, chopped
• ½ tsp garlic powder
• ½ cup cherry tomatoes, halved
• 3 tbsp pasta sauce
• 1 low carb wrap
• 2 tsp balsamic vinegar glaze
• 3 oz mozzarella, sliced

Directions:

Step #1: Preheat the oven to 350 degrees. Place the flatbread on a baking sheet and cook for 2 minutes.

Step #2: Remove from oven. Add a thin layer of sauce. Then add the mozzarella cheese, cherry tomato halves, Italian seasoning, and garlic powder.

Step #3: Bake for 4-5 minutes until cheese is melted. Season with salt and pepper as needed. Top with basil and balsamic glaze

10 Delicious Reasons to Enjoy Keto-Friendly Snacks

Hungry yet? Here’s your invitation to go ahead and grab that afternoon snack. If you’ve been avoiding an afternoon bite, ditch the idea that snacking is bad for you. So long as you stick to nutrient-dense foods, you can actually do some good for your health! Munching on a healthy, balanced snack is a great way to help support sustained energy and better blood sugar balance until your next meal. 

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Just look at TB12! Whether you’re team Tom Brady or not, his dedication toward health and fitness is admirable. And ICYDK, he attributes his success to his anti-inflammatory diet (full of lean proteins, healthy fats, and mostly plant-based foods) and healthy lifestyle. Clearly, he’s doing something right. So, why not swap those unhealthy game day snacks for something more nutritious?

Ahead, we’re sharing a mouth-watering game day menu that will accommodate both your cravings and your fitness goals. From healthy dips and spreads to low-carb appetizers, to nutrient-dense sweet treats, these tasty game day recipes will give you something to cheer about all season.

Healthy Appetizers 

Oven-Baked Crispy Onion Rings

Yes, you can enjoy your favorite savory snacks in a healthy way! Baked to golden perfection, these oven-baked healthy onion rings are a healthy alternative to deep-fried onion rings and make for a healthy addition to your game-day menu. 

Ingredients:

• 2 sweet onion
• ¾ cup breadcrumbs
• 1 tsp sea salt
• ½ cup flour
• ⅛ tsp hot sauce
• Cooking spray
• 4 egg whites, whisked

Directions:

Step #1: Preheat the oven to 425 degrees. Cover 1-2 baking sheets with parchment paper or spray with cooking spray.

Step #2: Mix together the flour and seasoned salt in a shallow dish. In another shallow dish, place the whisked egg whites and hot sauce. Place the breadcrumbs in another shallow dish.

Step #3: Take the onion rings, dip in the flour, then the egg whites, then the breadcrumbs. Place on the baking sheet in a single layer.

Step #4: Spray the onion rings well with cooking spray. Bake for 10-12 minutes until beginning to get brown and crispy on the bottom. Flip over carefully and spray the tops with cooking spray. Cook an additional 7-10 minutes until golden brown.

Buffalo Cauliflower Wings 

These plant-based wings will save you major calories, plus you’ll avoid excess sugar and fat! Don’t worry, they’re just as flavorful (and addictive). In fact, we’re willing to bet your fellow football-foodies won’t even know this healthy game day snack is made with cauliflower.  

Ingredients:

Batter:

• 1 head of cauliflower cut into florets
• ½ cup water
• ¼  cup plant milk
• 1 tsp onion powder
• 1 tsp garlic powder
• ½ tsp paprika
• ¾ cup oat flour (make your own by blending dry rolled oats into a fine powder)
• Pinch of sea salt & pepper to taste

Buffalo Sauce: 

• ¾ cup of your favorite hot sauce
• 1 tbsp honey
• 1 tbsp coconut oil

To serve: Serve with your favorite healthy Ranch Dip and veggie sticks for dipping! For a healthy option that tastes like the real deal, we love Primal Kitchen brand.

Directions: 

Step #1: Preheat the oven to 400 degrees F and line a baking sheet with parchment paper.

Step #2: Mix the water, plant milk, and spices to a large mixing bowl and whisk well to combine.

Step #3: Add the cauliflower florets to the bowl with the sauce and gently stir to coat the florets.

Step #4: Transfer the cauliflower to the parchment-lined baking sheet and bake for 10 minutes. Flip over and cook for another 10 minutes or until they start to get crispy.

Step #5: While the cauliflower is cooking, add your hot sauce of choice to a large mixing bowl with the honey, and melted coconut oil. Whisk well.

Step #6: Transfer the cooked cauliflower florets to the mixing bowl, and stir well to coat the florets with the hot sauce mixture.

Step #7: Add the cauliflower florets back to the baking sheet and bake for an additional 10 minutes.

Step #8: Serve with a side of ranch (or your favorite dip of choice) and a side of veggie sticks!

Creamy Roasted Red Pepper Dip

This Creamy Roasted Red Pepper Dip requires less than 10 ingredients and comes together in 10 minutes. Made with protein-packed Greek yogurt, roasted red pepper, and a handful of spices, it’s a healthy twist on a classic game-day staple! 

Ingredients:

• 8 oz roasted red peppers, drained
• 1 tsp dried basil
• ¼ tsp ground cumin
• 1 garlic clove
• ½ cup Greek yogurt
• ½ cup whipped cream cheese
• sea salt & black pepper, to taste
• 1 cup mixed vegetables of choice, to serve
• 20 low-carb crackers of choice, to serve

Directions:

Step #1: Add the roasted red peppers, yogurt, cream cheese, garlic, basil, cumin, salt, and pepper to a food processor. Pulse until smooth and creamy. Taste and season as needed.

Step #2: If possible, refrigerate for at least 2 hours for flavors to combine and deepen. Serve with your favorite veggies or crackers!

Greek Pita Nachos

Add these Greek Pita Nachos to your list of healthy game-day eats. For a protein-rich option, serve it up with shredded chicken, or top it off with a serving of chickpeas!

Ingredients: 

• 1 tbsp red onion, diced
• 2 tbsp feta cheese (or plant-based alternative)
• 2 tbsp black olives
• 2 tsp olive oil
• ½ cup cucumber
• 1 tsp lemon juice
• ½ cup tomato, diced
• sea salt & black pepper
• 2 tbsp Greek yogurt
• 1 cup baked whole wheat pita chips

To serve (optional)

• Shredded chicken
• Chickpeas 
• Artichokes

Directions:

Step #1: Place the pita chips on a plate. Scatter tomatoes, cucumbers, black olives, feta cheese, and red onion on top.

Step #2: Mix together the yogurt, olive oil, and lemon juice. Drizzle on top. Season everything with salt and pepper.

Plant-Based Game Day Snacks

Baked Parsnip Fries

These Oven-Baked Parsnip Fries are a healthy alternative to traditional fries, yet they’re equally as delicious! Option to swap the parsnips for sweet potatoes or customize with additional spices or seasonings. 

Ingredients:

• 1 lbs parsnip
• ½ tsp garlic powder
• ½ tsp paprika
• ¼ tsp black pepper
• 1 tbsp olive oil
• ½ tsp kosher salt

Directions:

Step #1: Preheat the oven to 400 degrees. Peel your parsnips and slice in half. Slice in half again, and then into quarters and eighths as needed to make thin fries or match sticks.

Step #2: Toss the parsnip fries with olive oil, salt, garlic powder, paprika, and pepper. Spread out in a single layer on a baking sheet sprayed with cooking spray.

Step #3: Bake for 20-25 minutes, flipping halfway. Make sure to watch the parsnips carefully so they don’t burn since it can happen quickly. They are ready when they are lightly browned and crispy. Serve and enjoy!

Sweet & Savory Roasted Pumpkin Seeds

Pumpkin lovers, this one’s for you! Serve up this healthy game day snack while soaking in your favorite seasonal flavors. 

To make this protein-packed healthy game day snack, lightly coat 1-2 cups of raw pumpkin seeds (rinsed and patted dry) with cinnamon and a dash of salt. Spread evenly on a baking sheet lined with parchment paper. Bake at 300 degrees F for 20-30 minutes, stirring them every 5-10 minutes or until golden brown!

DIY Trail Mix

A little sweet, a little savory, and a whole lot delicious! We guarantee you’ll love this DIY healthy trail mix. Best of all, this simple healthy snack can be easily customized for any diet or eating plan! Make an extra large batch and save half for your weekly meal prep!

Ingredients:

• 1 cup mixed nuts
• ½ cup pumpkin seeds (or seeds of choice)
• ¼ cup cacao nibs, dark chocolate chips, or chopped chocolate
• ¼ cup coconut flakes
• ¼ cup goji berries (optional) 
• ½ tsp cinnamon

Directions: 

Step #1: Mix the above ingredients in a small bowl until well combined 

Step #2: Store in an airtight container until ready to eat!

Low-Carb Game Day Recipes 

Healthy Guacamole Dip 

Because no gathering is complete without a side (or two) of guac! This low-carb dip is full of healthy fats to keep you feeling full for longer while giving you a game-day energy boost.

Ingredients:

• 2 large ripe avocados, pitted and halved
• 1 lime, juiced
• ½ cup tomatoes, diced
• ¼ cup red onions, diced
• ⅛ cup cilantro, diced (optional)
• 1 tsp paprika
• Pink sea salt and black pepper to taste 

Directions:

Step #1: Using a spoon, scoop the avocado flesh into a mixing bowl and mash with a fork or vegetable masher.

Step #2: Add the remaining ingredients, stirring the mixture until well combined.

Step #3: Serve and enjoy! Keeps in the fridge for 2-3 days, though best served fresh.

Turkey Avocado Roll Ups

Protein-packed, ready in minutes, and completely satisfying!! All you need is two ingredients (sliced turkey and avocado) for a healthy snack made in minutes! 

To make this protein-rich game day snack, mash ripe avocado in a bowl and add a tablespoon to the center of a turkey slice. Spread evenly, adding any additional toppings such as spinach, cottage cheese, or mustard. Roll the turkey into a rollup, and enjoy! It’s that simple. If you prefer, you can also use a tortilla wrap of your choice. 

Hummus Pepper Boats

Looking for a light yet satiating veggie-based option? Try these Low-Carb Hummus Pepper Boats. Stuff them with your favorite (homemade or store-bought) hummus or dip of choice!

Ingredients:

• 1 red bell pepper
• ¾ cup hummus
• fresh parsley, chopped
• chili flakes
• sea salt & black pepper, to taste
• Optional toppings, such as avocado, beans, cucumber, or veggies of choice

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, chili flakes and season with sea salt and pepper.

Cauliflower Pizza 

Every game day needs a pizza. Skip the excess carbs and calories for this lighted-up Cauliflower Pizza alternative! Guaranteed to satisfy your pizza cravings in a healthy way! 

Ingredients: 

• 1 head cauliflower, cut into florets
• 2 eggs, lightly beaten
• 1 cup almond flour
• 1½ tbsp coconut flour
• ½ tsp ground cumin
• 1½ tbsp olive oil
• 1 handful shredded mozzarella, optional (or plant-based alternative)
• 1½ tbsp fresh rosemary

Toppings: 

• 2 ½ tbsp ricotta (or plant-based alternative)
• 1 pint cherry tomatoes, chopped 
• ½ eggplant, sliced 
• 2 ½ tbsp favorite pesto 

Directions:

Step #1: Start by preheating the oven to 180°C or 350°F and line a pizza pan or large baking sheet with parchment paper.

Step #2: Next, add the cauliflower florets to a food processor and blend until it turns into cauliflower rice.

Step #3: Add the riced cauliflower to the center of a cheesecloth or a clean dish towel and squeeze out the moisture. Add to a large mixing bowl.

Step #4: Whisk the eggs and add to the bowl with the cauliflower along with the almond and coconut flour, seasoning, olive oil, shredded cheese, and salt. Mix well.

Step #5: Add the cauliflower pizza dough to the pizza pan or baking tray and flatten to create a circle. Top with the pizza sauce, ricotta cheese, pesto, and tomatoes.

Step #6: Bake for 30-40 minutes.

Step #7: Serve with fresh basil and allow the pizza to cool for a few minutes before slicing. Enjoy!

Hearty Comfort Recipes

Easy Butternut Squash Chili 

Who said chili had to include meat? This Plant-Based Butternut Squash Chili will be loved by meat and plant-based eaters alike! That said, it’s easy to customize for any dietary or food preference. Easily swap the plant-based crumbles for beans or meat of choice, or use a protein-rich bone broth in place of veggie broth. 

Ingredients:

• 3 cups butternut squash, diced
• 1 red bell pepper, chopped
• 1 bay leaf
• 15 oz canned pinto beans, drained and rinsed
• ½ tbsp olive oil
• 14 oz canned fire roasted diced tomatoes
• 1 onion, chopped
• 1 lbs vegetarian meat crumbles
• 1 tsp oregano
• ½ cup celery stalk
• 3 cups vegetable broth
• 2 tbsp ground chili powder
• 1 jalapeno pepper, seeds removed and diced (optional)
• 2 garlic, chopped
• 1 tsp ground cumin
• sea salt & black pepper, to taste 

Directions:

Step #1: Heat the olive oil over medium-high heat. Add the onion, garlic, red pepper, celery, and jalapeno. Cook for 5-8 minutes until onions are beginning to become translucent.

Step #2: Add the vegetarian ground meat, chili powder, oregano, cumin, and bay leaf. Cook for 6-8 minutes, breaking up the vegetarian meat until it is browned.

Step #3: Add the tomatoes, pinto beans, broth, and squash. Bring to a simmer and cook for 20 minutes or until squash is tender but not mushy.

Step #4: Serve with fresh lime juice, baked tortilla chips, sour cream/Greek yogurt, avocado, cilantro, cheese, or any of your favorite chili toppings.

Stuffed Sweet Potatoes

We’re giving potato skins an upgrade with this nourishing fall recipe. These stuffed sweet potatoes are protein-rich, full of good-for-you nutrients like avocado and beans, and simple to whip up even on the busiest of days. 

Find the full recipe with step-by-step instructions here!

Healthy Sweet Treats 

Chocolate Avocado Mousse

Made with a few simple ingredients like avocado, almond milk, and cocoa powder, this dessert is a touchdown! 

Serves: 4

Ingredients: 

• ⅛ tsp salt
• 1 tsp vanilla extract
• 3 tbsp cocoa powder
• 1 tbsp maple syrup
• 2 avocados
• ¼ cup unsweetened almond milk
• 4 oz dark chocolate chips

Directions:

Step #1: Melt the chocolate: Place the chocolate chips in a microwave-safe bowl. Microwave for 30 seconds on high power. Remove and stir. Repeat and stir. If still not melted, continue 10 second increments to make sure it doesn’t burn.

Step #2: In a bowl, combine all the ingredients with the melted chocolate. Use a hand blender (or whisk or high-powered blender) to blend until smooth. Taste, and if possible for better consistency, refrigerate for 1-2 hours before serving.

Almond Butter Stuffed Dates 

Think caramel candies, but healthy! Enjoy plain, or add your favorite additions like chopped pistachios, unsweetened coconut flakes, or dairy-free chocolate chips! Serve room temperature for a gooey caramel texture or slightly frozen for a thick texture.

Here’s how to make this tasty treat:

Step #1: Simply slice raw Medjool dates lengthwise and remove the pits.

Step #2: Stuff them with almond butter (or nut or seed butter of choice), then add your favorite toppings (such as nuts, seeds, or fruit!). Serve and enjoy!

Healthy Chocolate Bark 

Who knew making chocolate could be this easy!? This simple treat can be customized for any flavor preferences, feel free to customize it to your liking!

Ingredients:

• ½ cup coconut oil
• ⅓ cup cacao powder
• 3 tbsp maple syrup
• ¼ cup pumpkin seeds 
• 2 tbsp coconut flakes, unsweetened
• 2 tbsp freeze-dried berries, unsweetened
• 2-3 tbsp chopped nuts of choice 

Directions:

Step #1: Melt the coconut oil in a saucepan over medium heat. Lower the heat and whisk in the raw cacao powder and maple syrup.

Step #2: Line a small baking tray with parchment paper and pour the chocolate mixture onto the lined tray. Evenly spread the raw chocolate.

Step #3: Top with remaining ingredients.

Step #4: Cover and freeze until the chocolate is set (about one hour).

Step #5: Remove from the freezer and break into bite-sized bark.

Step #6: Store in an airtight container in the freezer until ready to serve!

Fall-Flavored PB Maple Bliss Balls 

When healthy sweet treats taste like decadent fall-flavored dessert, what’s not to love? These Maple-Flavored Bliss Balls are naturally sweetened and made with whole food ingredients.

Ingredients:

• 1 cup oats, rolled
• ¼ cup shredded coconut
• ½ cup peanut butter
• 2 tbsp maple syrup
• 1 tsp vanilla extract
• ¼ tsp sea salt
• 1 tsp cinnamon
• 1 tbsp coconut oil
• 1 tbsp cacao nibs

Directions:

Step #1: Add all ingredients minus the cacao nibs to a food processor or high-speed blender and blend until the mixture comes together.

Step #2: Add the cacao nibs and pulse again until combined.

Step #3: Add the mixture to a bowl and set in the fridge for 15 minutes.

Step #4: Once chilled, roll into bite-sized rounds.

Step #5: Store in an airtight container in the fridge for up to 3 days.

Want to double the recipe with a second flavor? Try these Carrot Cake Energy Balls! They taste like mini pie fillings, yet they’re made with nutritious ingredients like oats, almond butter, pecans, and flaxseeds.

FitOn Time-Saving Tip: Save any leftovers (though highly unlikely) for tasty snacks throughout the week!

A Tasty Reason To Celebrate Football Sundays

With this list of healthy game day eats, fuel your fall with the most delicious foods. No matter if you’re watching the game, we guarantee these recipes will have you savoring every football Sunday! Happy snacking. 

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Starbucks 

Rolled & Steel-Cut Oatmeal with Blueberries

Made with whole-grain oatmeal, mixed nuts, and antioxidant-rich blueberries, this breakfast bowl is a healthy option that’s rich in fiber and protein yet low in sugar. Want to make it even healthier? Skip the naturally sweetened agave and stick with the natural sugar from fruit. You can even top it off with a sprinkle of cinnamon for an extra kick!

Protein Bistro Box

Packed with protein-rich foods like hard-boiled eggs, cheddar cheese, peanut butter, and chicken breast, a Protein Bistro Box from Starbucks is definitely the way to go if you’re looking for the healthiest menu option! With light or hearty options, have your pick at a grab-and-go snack or meal!

Grilled Chicken and Hummus Protein Box: Chicken breast, Red Pepper Hummus, Nann, Fresh Peas & Carrots. 300 calories, 22 grams of protein, 6 grams of sugar

Eggs & Cheddar Protein Box: Hard-boiled Eggs, Fresh Apples, and Grapes, Muesli Bread, Cheddar Cheese, Peanut Butter 470 calories, 23 grams of protein, 21 grams of sugar

Chickpea Bites & Avocado Protein Box: Chickpea bites, Avocado Dip, Dried Fruit and Nuts Mix, Fresh Carrots & Snap Peas 560 calories, 15 grams of protein, 7 grams of sugar

Quinoa & Chicken Protein Bowl with Black Beans and Greens

This healthy and hearty salad bowl contains just over 400 calories, 27 grams of filling protein, an impressive 8 grams of fiber, and a mix of clean carbs. With ingredients like black beans, quinoa, and chicken breast, stay satisfied, satiated, and energized!

Grab & Go Snacks

Looking for a quick snack that won’t derail your goals? Good news — there are plenty of healthy takeout menu items to choose from! 

• That’s It Bars
• Rhythm Superfoods Kale Chips
• Squirrel Brand Classic Almonds
• Hippeas White Cheddar
• Avocado Spread
• String Cheese
• Fresh fruit

RELATED: The Healthiest Things You Can Order at Starbucks

Panera 

Avocado, Egg White & Spinach Sandwich 

Made on a flat bagel, this menu option has 20 fewer carbs than Panera’s traditional bagels. The best part? It’s made with sprouted grains! Therefore, it’s easier to digest and contains more bioavailable nutrients. With 21 grams of protein and 7 grams of fiber, feel good indulging in this creamy avocado-filled Egg and Spinach Sandwich.

Ten Vegetable Soup

Healthy comfort food that’s delicious and nutritious. This 10 Veggie Soup at Panera is only 100 calories per 1 ½ cups making it a light and comforting choice. It’s full of fiber and loaded with nutritious veggies like tomatoes, peppers, onion, carrots, celery, and spinach. Pair it with a half sandwich for a heartier lunch option!

Half Turkey Sandwich 

A classic that never disappoints. A half turkey Panera sandwich contains 18 grams of protein and less than 300 calories. Made with oven-roasted turkey, tomatoes, lettuce greens, red onions, mayo, and spicy mustard for a nourishing combo. To make it even healthier, opt for sprouted bread and swap the mayo for sliced avocado! 

Green Goddess Chicken Cobb Salad

21 grams of protein, less than 300 calories, and loaded with protein and veggies. This filling and flavorful salad is made with mixed greens, avocado, chicken, hard-boiled egg, and fresh veggies like tomatoes and red onion. Swap the dressing for creamy avocado or a balsamic drizzle to save on calories without skimping on taste! 

Chipotle

Burrito Bowl

All the flavor of your favorite burrito with a fraction of the calories! This protein-packed bowl skips the tortilla, saving you both carbs and calories. It’s low in sugar, high in fiber and protein, and, of course, tasty as ever. With healthy fats, complex carbs, and lean protein, it’s a balanced and nutritious menu option!

Here’s the healthiest way to order it: chicken, one serving of black beans, one serving of fajita vegetables, lettuce, a serving of salsa, and half a serving of guac.

Lifestyle Bowl

Good news — Chipotle has pre-designed menu items to accommodate a variety of meal plans with options for Keto, Paleo, High Protein, Whole 30, Vegetarian, and Vegan diets! Packed with nutrients and made with feel-good food, these Lifestyle Bowls are designed to fit your lifestyle and make ordering a breeze. 

Keto Lifestyle Bowl: This low-carb bowl contains just 17 grams of carbs and is full of ingredients like super greens, lean chicken or steak, tomatillo-red chili salsa, freshly shredded cheese, and guac. 

Paleo Lifestyle Bowl: 36 grams of protein, 100% of your daily Vitamin C needs, and whole foods. This Paleo bowl is made with fresh lettuce, chicken, fajita veggies, tomatillo-green salsa, and guac.

Whole 30 Lifestyle Bowl: Created with Melissa Urban, Whole 30 co-founder, this bowl focuses on wholesome foods like lettuce, chicken and fajita veggies, fresh tomato salsa, and guac. Have your pick at protein with options for chicken, carnitas, or Plant-Based Chorizo.

Vegetarian Lifestyle Bowl: With 30 grams of plant-powered protein and 90% of your daily Vitamin C needs, this bowl is bursting with nutrients. Made with a super greens lettuce blend, pinto beans, Plant-Based Chorizo, fresh tomato salsa, fajita veggies, and cheese. Sub guac for the chorizo or keep it totally plant-based by leaving out the cheese!

Vegan Lifestyle Bowl: Made with 100% plant-powered nutrients and an impressive 31 grams of plant-based protein. This vegan bowl is filled with Plant-Based Chorizo, cilantro-lime brown rice, black beans, tomato and corn salsa, and shredded romaine. To keep it lighter, skip the corn salsa and ask for a lighter serving of rice!

High Protein Lifestyle Bowl: A whopping 71 grams of protein per bowl! Made with cilantro-lime rice, black beans, chicken and steak, tomatillo-red salsa, shredded cheese, and lettuce. While it’s full of nutrients, be mindful that this bowl packs a punch in carbs and calories, too. Modify it by skipping the cheese and swapping the white rice for brown rice. Or, enjoy half and save the rest for an easy dinner or no-fuss lunch! 

Build-Your-Own Salad

The best way to keep it healthy? Build your own salad! This allows you to build a balanced meal and customize your order with ease. Ahead, our top tips on how to order the healthiest menu items. P.S. The same principles apply for building a burrito bowl, too!

Start with the greens: Start with a base of superfood lettuce greens. If you’re adding rice, opt for brown over white and ask for a lighter portion!

Focus on the veggies: Fill your plate with fajitas veggies. They’re rich in nutrients and only 20 calories per serving!

Make it protein-packed: Add a serving of lean protein such as grilled chicken or steak. If you’re plant-based, you can choose the Plant-Based Chorizo.

Go light on sides and sauces: Skip the calorie-heavy sides and sauces like sour cream, queso blanco, corn salsa, honey vinaigrette, and shredded cheese. Instead, choose lighter options like fresh tomato salsa and tomatillo-green or red salsa. Guac is a nutritious choice too, but try asking for a half-serving!

Jersey Mikes 

Natural Turkey Wrap

Order the Natural Turkey Sub on a whole wheat wrap. Want to make it even healthier? Simply skipping the cheese will save you an added 125 calories. As for their olive oil blend? It may sound healthy but, beware — according to their menu, it’s actually a blend of canola and olive oil. Plus, it comes with 250 calories. Swap it out for a side of avocado — you’ll avoid the refined oils and save on calories! Plus avocado is extra creamy and just as flavorful!

Sub-In-A-Tub

While not a specific menu item, all of the subs at Jersey Mike’s can be ordered as a “sub-in-a-tub” meaning they come in a bowl, bread-free. Opting for this option will save you a hefty 290 calories! This is great for Keto or Paleo dieters. And, with the amount of lettuce added to your bowl, you can think of this healthy menu item as the Jersey Mike’s version of a salad! But, beware of dressing and sides. Stick to a vinaigrette over their olive oil or cream-based dressings, and keep it light on the cheese.

California Dreamin’ Cold Sub

This yummy California blend is made with lean turkey, guacamole, and fresh veggies like lettuce, tomatoes, and onions. Swap the roll for a whole wheat wrap or opt for a “mini-sized” order on a whole wheat roll. P.S. you can order a mini-sized sub for any menu item, too! And since this tasty blend is already made with a blend of creamy guacamole, you can skip the oil blend and save 250 calories. Consider going cheese-free to keep it lighter! If you’re looking for a lower-carb meal, order this classic in the aforementioned sub-in-a-tub — without bread, it contains 22 grams of protein and just 5 net carbs! 

Chick-Fil-A

Grilled Chicken Nuggets

Grilled to perfection with a simple seasoning of lemon, garlic, salt, and herbs, the eight-count Grilled Chicken Nuggets at Chick-fil-A boasts an impressive 25 grams of protein with less than 150 calories. It’s full of flavor, low in fat, and makes a delicious healthy lunch option! Pair it with a side salad for a balanced meal.

Grilled Market Salad

The Grilled Market Salad is full of fresh flavor and good-for-you nutrients like mixed greens, roasted nuts, and antioxidant-rich strawberries, blueberries, and apples. The best part? It’s easy to customize based on your preferences and dietary needs. Top it with grilled chicken for lean protein or skip the blue cheese and make it vegan! To save on calories, opt out of the granola topping and choose a light balsamic dressing.

Chargrilled Chicken Sandwich 

Made with boneless skinless chicken breast marinated in a zesty lemon-herb dressing. Including the bun, this juicy grilled sandwich is less than 400 calories and is packed with 29 grams of protein. If you’re trying to keep it low-carb, simply skip the bun and fill up on lean protein and fresh veggies like tomatoes, lettuce, and onion! 

Give Your Favorite Takeout Menu a Healthy Twist

With a little know-how, you can enjoy the occasional takeout without sacrificing your goals. As you can see, there are ways to find healthy menu items at popular food chains — even at restaurants that aren’t traditionally thought of as healthy! Remember: you can always modify ingredients or customize a menu option. The big takeaways? Be mindful of ingredients, skip sauces and condiments that are heavy in calories, fat, or sugar, call on healthy food swaps, and keep it light on the sides. If you’re unsure of what to order, refer back to this healthy takeout menu guide. Many of the options we provided can be applied to various restaurants. Don’t be afraid to ask questions! Your health is in your hands! 

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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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Whether you’re searching for healthy airport food, looking for healthier fast fuel, or simply trying to keep your morning coffee order in check, here are the healthiest Starbucks menu items to order.

Best Low Sugar Drinks at Starbucks

Iced Caffe Latte with Almond Milk 

Cut the calories in half by transforming a traditional 100-calorie Starbucks Iced latte (made with dairy milk) into an Almond Milk alternative! Made with just 50 calories and 3 grams of sugar, this is one of the easiest and healthiest Starbucks menu items to order up.

Dairy-free Espresso Macchiato

Craving something more creamy and indulgent than a basic coffee without the heaviness of a latte? Try a dairy-free espresso macchiato — one of the healthiest drinks from Starbucks! An espresso macchiato contains 2 shots of espresso with a whipped dollop of (dairy-free) foam —  light on calories, yet flavorful! Yum.

Evolution Fresh Organic Green Devotion

You can find organic, cold-pressed green (and fruit) juices at most Starbucks locations, thanks to Evolution Fresh! Grab a Green Devotion Juice from Starbucks and get a hydrating boost of nutrients with this low-sugar blend. 

With just 35 calories and 5 grams of sugar, every refreshing sip — made with ingredients like organic celery, spinach, lemon, and kale — will have you feeling healthier than ever. 

Plain Coffee with Heavy Cream 

Keep it simple with a cup that feels like a splurge. Order an unsweetened black hot or iced coffee with heavy cream — sugar-free yet satiating. 

Best Calorie-Free Drinks

Here are the healthiest Starbucks drinks with just 5 calories or less!  

Unsweetened Coffee 

Healthy Starbucks menu items don’t have to be complicated! Get back to basics with a classic unsweetened hot or iced coffee. With 5 calories and 0 grams of sugar (when ordered black), you can feel good sipping on this caffeine-boosted beverage while staying on track with your goals. 

Teavana Sparkling Unsweetened Peach Nectarine Green Tea

This sparkling unsweetened Starbucks beverage is like happiness in a bottle! Naturally sweet, nourishing, and refreshing with every sip. Try this healthy Starbucks menu item when you want a slight energy boost without the coffee buzz. 

Thanks to wholesome ingredients like sparkling water, green teas, rose hips, licorice root, and hibiscus, there’s no need to sweeten this yummy beverage. While this healthy Starbucks drink may be a no on added sugar and calories, it’s a definite yes on nourishment and flavor!

No-Sugar Iced Tea 

All black, green, and iced Starbucks teas are now made with zero added sugar! That’s right, no need to ask for an unsweetened version — if you’re ordering a classic base, it’s easy to stay low-carb. 

But, beware of seasonal drinks or specials that may have sneaky sugars, like the Starbucks Pink Drink or Iced Tea Lemonade. When in doubt, ask for your order unsweetened.

Cold Brew 

Speaking of simple, cold brew is one of the healthiest beverages on the Starbucks menu. Different from traditionally brewed coffee, Cold brew is significantly less acidic while still containing all of the metabolism-boosting, antioxidant-rich properties of traditional coffee.

Thanks to its smooth, bold, slightly sweet flavor, there’s no need to sweeten this sugar-free and (nearly) calorie-free beverage! Keep it black, or add a dash of heavy cream or monk fruit to keep it low-carb and keto-friendly. 

Iced Passion Tango

This vibrant hand-shaken iced tea is the perfect blend of flavorful and refreshing. Made with ingredients such as hibiscus, lemongrass, cinnamon, and apple, this naturally sweet beverage will satisfy your cravings without the added sugar! Since the base is made unsweetened, this yummy and healthy Starbucks drink is calorie-free. 

Most Filling Options

Classic Oatmeal

Keep it simple with this healthy breakfast classic. Starbucks Classic Oatmeal is made with just whole grain oats and of course, toppings of choice. This fiber-rich meal will keep you feeling full without packing on the calories — one serving is just over 150 calories and contains 5 grams of plant-based protein. 

Want to keep this low-sugar Starbucks breakfast healthy? Try swapping out not-so-healthy menu items for more wholesome ingredients. Skip the brown sugar and dried fruit — swap it for the nut medley and fresh blueberries. 

Chicken & Quinoa Protein Bowl with Black Beans and Greens

Did you know healthy Starbucks menu items contain yummy options like nutrient-rich salads? When you’re short on time, try this Starbucks Chicken & Quinoa Protein Bowl with Black Beans and Greens. 

Starbucks has made an effort to provide consciously-sourced meat choices like this antibiotic-free grilled chicken. Plus, you’ll be getting an extra plant-based protein boost from quinoa — no wonder this bowl contains 28 grams of protein!

Hearty Low Carb Menu Items

Bacon & Gruyère Sous Vide Egg Bites 

This low-carb meal will make you feel like you’re dining in, even when you’re on the go. Full of flavor and just 300 calories, every protein-rich (19 grams!) bite will fill you up while satisfying all your savory breakfast needs. With just 9 grams of carbs and a mere 2 grams of sugar, this healthy Starbucks menu item is a great option if you’re looking for something filling to take on the go. 

Spinach, Feta, and Egg White Wrap

With 20 grams of protein and less than 300 calories, the infamous Spinach, Feta, and Egg White Wrap is one of the healthiest foods from Starbucks that never disappoints. Pair this with an unsweetened iced coffee splashed with non-dairy milk, and you’ve got yourself a balanced, healthy breakfast! 

Avocado Spread

Avocado lovers, rejoice! A low-carb, keto-friendly healthy Starbucks menu item has recently hit stores. Trust us — you’re going to want to add this to your next order. The mouthwatering menu addition is none other than a 6-ingredient avocado spread, and it’s just as delicious as it sounds.

Made with just avocado, sea salt, onion, garlic, jalapeno pepper, and lime juice, this yummy (and satiating) grab-and-go item is sugar-free and only contains 5 grams of carbs. 

Best Grab & Go Options

Grilled Chicken and Hummus Protein Box

For just 300 calories, enjoy this balanced snack box filled with grilled chicken, raw veggies, and roasted red pepper hummus. If you’re keeping it low carb, skip the side of Naan and stick with the carrots and celery. Either way, you’ll get a whopping 22 grams of protein from this grab-and-go box.

Eggs & Cheddar Protein Box 

In need of a balanced meal to fuel your day? Look no further. This Starbucks Protein Bistro Box has got it all — a wholesome protein source from hard-boiled eggs, clean carbs from fresh fruit, and healthy fats from Justin’s Nut Butter. 

Skip the cheese to keep it dairy-free, or try muesli bread to keep it low-carb! Snacking smart, made easy.

Dairy-Free Milk Options at Starbucks 

Almond Milk

The healthiest dairy-free Starbucks beverage with the lowest amount of sugar and calories! An unsweetened Cafe Latte made with Almond milk is just 80 calories with 4 grams of sugar. 

Coconut Milk

Coffee and coconut go hand and hand when it comes to flavoring delicious beverages! Sip on this option with just 9 grams of sugar and 110 calories in a tall, unsweetened Cafe Latte. 

Soy Milk

The more indulgent dairy-free alternative of the choices. A traditional tall, unsweetened Cafe Latte made with soy milk contains 14 grams of sugar with 150 calories, matching the nutrient profile of 2% Milk (but fewer calories than whole milk.)  

Oat Milk

If this trendy plant-based milk isn’t on your local Starbucks menu, expect to see it soon. Oatly Oatmilk is now offered at select Starbucks locations, giving dairy-free customers one more creamy beverage option to choose from. A tall, unsweetened Cafe Latte made with Oat Milk comes in at 150 calories with 7 grams of naturally occurring sugar from oats! 

RELATED: We Tried 5 Different Ways to Drink Oat Milk & One Was Our Favorite  

Tips to Make a Starbucks Drink Order Healthier 

Order A Short Size 

Feel like splurging beyond a cup of coffee or healthy substitutions? Keep the sugar and calories to a minimum by ordering a short or tall size. Ordering a smaller sized portion will help satisfy your cravings without overdoing it on the Starbucks splurge.

Make it Dairy-free

Swap the dairy in any Starbucks drink for a dairy-free alternative like oat, almond, coconut, or soy milk. When it comes to calories, carbs, and sugar, almond milk is the healthiest milk alternative on the Starbucks menu. Try subbing your traditional latte for an almond milk latte!

And, don’t forget about (forgoing) the whipped cream. Yes, going dairy-free may mean skipping that luxurious whipped cream topping — but you’ll also be saving an extra 82 calories.

Swap the Sugar

Simple sugar swaps can make all the difference when it comes to creating healthy Starbucks menu items (versus not-so-healthy indulgences). 

Be mindful of how much sugar your beverage of choice contains! One pump of syrup may not sound like a lot, but did you know a single pump contains 20 calories and 5 grams of sugar? Imagine that times 3 or 4!

Try these Starbucks sugar swaps:

• Swap Starbuck’s traditional syrup for a pump (or two) of their sugar-free syrup.
• Order your drink unsweetened, and ask for a side of honey, stevia, or monk fruit!
• Skip the sugar and add in cream (to keep it low-carb) or dairy-free milk. 
• Stir a sprinkle of cinnamon into a hot or iced black coffee for a hint of all-natural sweetness.

My Healthier Starbucks Experience 

With so many healthy Starbucks menu items to choose from, I headed straight for the nearest cafe to experience this healthy menu myself! After all, I am a self-proclaimed coffee connoisseur.  

I decided to test healthy beverages, and this SoCal summer heat had me set on something iced. But I couldn’t decide between iced tea or coffee, so I thought, why not try them both?

To keep it healthy, I decided to swap the sugar and ask for both of my drinks unsweetened. To start, I ordered an Unsweetened Black Iced Coffee and Unsweetened Iced Green Tea. Then it was time to customize! Following the healthy ordering tips above, curating my healthy Starbucks order was a breeze.

For my Iced Green Tea, I followed the healthy ordering tips by asking for a side of sweetener — raw honey! This allowed me to control how much sugar was in my drink. Plus, sweetening my beverage with a natural alternative (instead of something artificial) was not only healthier but also tastier (in my opinion). 

Tip: ask your Barista to shake your honey-infused iced tea! It helps mix the sweetener while turning your beverage into a slightly foamy, subtly sweet refreshment. 

For my coffee, I was especially excited to customize my order when I discovered my local Starbucks had my favorite non-dairy beverage —  Oat Milk! I decided to go with an Unsweetened Iced Caffe Latte with Oat Milk, and it was delicious. Oat Milk is slightly sweet as it is, so it makes a perfect replacement for both sugar and dairy! Plus, it is deliciously creamy and indulgent while still being a healthy addition to any beverage.

Make Your Next Starbucks Run Flavorful & Guilt-Free 

Staying healthy doesn’t mean sacrificing flavor or fun! While some prefer a basic black coffee, others may crave more indulgent menu items — and both can be part of a healthy eating plan. 

Now that you know the healthiest Starbucks food and drink items (and simple healthy swaps), enjoy a guilt-free trip to Starbucks that satisfies all your cravings with foods and drinks you can feel great about enjoying. 

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While you may be familiar with the mainstream ways to include cauli in your diet — think as rice or in a pizza crust — there are also some out-of-the-box ways to enjoy this veggie that are totally delicious. You may wonder how to use cauliflower or whether there are some healthy cauliflower recipes that actually taste good. And the answer to both of those questions is a resounding YES!

Read on to learn about some unique ways to include cauliflower into your healthy lifestyle that will appease both cauli lovers are those who may not be the biggest fan.

The Health Benefits of Cauliflower 

Before we dig into how to use cauliflower, we need to cover why people are going cauli-crazy. 

The health benefits of cauliflower are vast and versatile. The shining star of cauliflower’s resume is that it’s a low-calorie and fat-free food. Including it into dishes can cut calories while offering up some fiber — a nutrient that helps promote satiety. 

Along with the low-cal benefit, eating cauliflower is linked to many health benefits. Cauliflower supports immune health by being an excellent source of vitamin C, helps support the body’s ability to clot blood by being a good source of vitamin K, and keeps bowel movements regular by providing fiber. It’s also rich in antioxidants and choline, an important nutrient for brain health. 

And, since most Americans do not eat the recommended amount of vegetables every day, including this veggie in your diet is an easy way to up your intake. 

RELATED: Here’s What 5 Servings of Fruits & Vegetables Per Day Actually Looks Like

Why Cauliflower Makes a Great Low Carb Swap

If you are trying to limit the carbs you are eating (especially refined carbs like white rice), then meet your new best friend, cauliflower. What makes this veggie such a good low-carb swap is that, between the consistency and the flavor (or lack of flavor), this veggie is an excellent stand-in for so many of your favorite foods. 

When considering carbs, let’s compare cauliflower to rice, the most obvious swap. One cup of chopped cauliflower contains a measly 5 grams of carbs. Compare that to the 45 grams of carbs that one cup of rice contains, and it is clear why people lean on cauliflower to curb their carb intake. 

5 Ways to Use Cauliflower You Probably Haven’t Tried Yet 

At this point, most of us have tried cauliflower rice and pizza. But there are tons of other ways to sneak this nutritional powerhouse into your life that you may not have tried yet. Check out these five delicious ways to use cauliflower. 

#1 Add Cauliflower to Smoothies

Similar to spinach, adding some frozen cauliflower to smoothies goes undetected! It’s a great way to up the veggie and fiber content without compromising on taste. 

#2 Use Cauliflower as a Filling for Tacos

Skip the heavy beef and pork and cook up some cauliflower with taco seasoning for a satisfying and low-calorie filling for taco Tuesday. 

#3 Mix Riced Cauliflower With Classic Rice

If you aren’t quite ready to jump on the cauliflower rice bandwagon, go for a half-and-half combo of riced cauliflower mixed with your favorite rice. You’ll be cutting the calories and carbs that you are taking in while still enjoying that classic taste. 

#4 Grill a Cauliflower “Steak” Instead of Meat

If you are firing up the grill, consider cooking up some cauliflower “steaks” instead of the beef version. Simply cut cauliflower to resemble steaks and drizzle with olive oil, garlic, salt, and pepper, and cook up!

#5 Whip Up Cauliflower Oatmeal In The Morning

Instead of eating your ho-hum oatmeal in the morning, make equal parts rolled oats and riced cauliflower to start your day with a boost of veggies. Top with your usual cinnamon, berries, and nuts, and notice how satisfied you feel after you enjoy your brekkie. 

Healthy Cauliflower Recipes 

Mushroom, Kale & Cauliflower Rice

This cauliflower dish is grain-free, nutritious, and utterly delicious. Add a serving of your protein of choice for a main meal or serve as a nourishing side dish.

Serves: 2

Ingredients:

• 3 tbsp olive oil
• ½ leek, finely chopped
• 2 cups cauliflower rice
• 9 oz button mushrooms, sliced
• ½ bunch kale, chopped
• 1 pinch sea salt
• 1 tsp curry powder
• Chili flakes to serve (optional)

Directions:

Step #1: Heat 1 tbsp olive oil in a medium-sized frying pan heat over medium heat. Add the chopped leek and sauté until they turn translucent and golden.

Step #2: Add cauliflower rice and sauté for 2-3 minutes, or until it starts to brown. Next, add the mushrooms and kale to the pan. Continue to sauté for another 4-5 minutes, or until the vegetables are cooked through.

Step #3: Season with salt, curry powder, the remaining olive oil, and chili flakes if using.

Step #4: Plate up and garnish with fresh herbs, to serve.

Healthy Fish Tacos

These tacos are full of flavor and pair well with cauliflower rice! 

Serves: 2

Ingredients:

• ¾ lbs white fish fillet, skin and bones removed
• ½ cup mixed herbs, chopped
• 1 tbsp olive oil
• 1 head iceberg lettuce, stems removed
• ½ red onion, diced
• 1 tomato, chopped
• ½ avocado, chopped into chunks
• 1 lime, cut into wedges
• Salt, pepper, and chili flakes to taste

For the dressing

• 1 tbsp dijon mustard
• 1 lemon, juiced

Directions:

Step #1: Preheat the oven to 200°C or 400°F. Line a baking tray with baking paper.

Step #2: Place the fish fillets on the prepared tray and top with the chopped mixed herbs, salt, pepper, chili, and olive oil.

Step #3: Bake the fish for 12-15 minutes or until cooked through. Allow to cool.

Step #4: Meanwhile, fill each lettuce cup with the onion, tomato, and avocado. Prepare 2-3 lettuce cups per person.

Step #5: Flake the fish into strips and place on top of the lettuce cups.

Step #6: In a small bowl, whisk the mustard and lemon juice.

Step #7: To serve, drizzle the dressing over the tacos and finish with a squeeze of lime juice.

Cauliflower: The Healthy Solution We Have All Been Craving

If you are looking for a way to bump up your fiber intake and supply your body with a slew of vitamins, minerals, and antioxidants, cauliflower makes an easy addition to a healthy diet. If you aren’t a fan of plain steamed, bland and boring cauli, try some of these fun and trendy ways to enjoy this veggie — even if you aren’t a typical cauliflower lover, you may find that these hacks add some satisfaction to your healthy lifestyle. 

Want more healthy eating recipes? Sign up for FitOn PRO and get access to delicious recipes and personalized meal plans.

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