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Tag: gluten free recipes

Chicken Meatball, Kale & Sweet Potato Bowl

Chicken Meatball, Kale & Sweet Potato Bowl

Chicken Meatball, Kale & Sweet Potato Bowls

Chicken Meatball, Kale & Sweet Potato Bowls

Tender feta-herb chicken meatballs served over steamed kale and roasted sweet potatoes, with fresh heirloom tomatoes, tangy pickled onions, crispy shallots and a creamy Yum Yum drizzle.
Serves: 4 • Makes: 16 meatballs • Total time: About 45 minutes
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Servings: 4
Course: Main Course
Cuisine: Mediterranean
Ingredients Method Notes

Ingredients
  

  • – 1 pound ground chicken approximately 92% lean
  • – ¼ cup gluten-free breadcrumbs about 30 g
  • – 2 tablespoons ground flaxseed about 14 g
  • – 3 tablespoons water
  • – 1 large egg
  • – ⅓ cup crumbled feta about 2 ounces
  • – 2 garlic cloves minced
  • – 2 tablespoons chopped fresh parsley
  • – 1 teaspoon dried oregano
  • – ¼ teaspoon salt
  • – ¼ teaspoon black pepper
  • – 2 medium sweet potato cubed with skins on
  • – 1 tablespoon olive oil
  • – ½ teaspoon smoked paprika
  • – ¼ teaspoon salt
  • – 12 ounces kale tough stems removed and leaves chopped
  • – 2 medium heirloom tomatoes about 300 g total, diced
  • – 2 scallions thinly sliced
  • – ½ cup drained pickled red onion
  • – ¼ cup Trader Joe’s Fried Shallots
  • – ¼ cup Primal Kitchen Yum Yum Sauce
  • – 1–2 tablespoons water optional, to thin the sauce

Method
 

  1. Roast the sweet potatoes. Preheat the oven to 425°F. Toss the sweet potatoes with olive oil, smoked paprika and ¼ teaspoon salt. Spread on a parchment-lined sheet pan. Roast for 25–35 minutes, tossing halfway through.
  2. Hydrate the flax. Mix the ground flaxseed with 3 tablespoons water. Let stand for 5 minutes to thicken.
  3. Prepare the meatballs. Combine the hydrated flax, breadcrumbs, egg, feta, garlic, parsley, oregano, salt and pepper. Add the ground chicken and mix gently until just combined.
  4. Shape and bake. Form into 16 meatballs and arrange on a separate parchment-lined sheet pan. Bake for 15–20 minutes, until the centers reach 165°F on a food thermometer.
  5. Steam the kale. Steam over simmering water for 4–6 minutes, until tender. Drain well.
  6. Assemble the bowls. Divide the kale and roasted sweet potatoes among four bowls. Add four meatballs per bowl, then the tomatoes, scallions and pickled red onions.
  7. Finish with sauce and crunch. Thin the Yum Yum Sauce with water if desired. Drizzle each bowl with 1 tablespoon sauce and sprinkle with 1 tablespoon crispy shallots just before serving.

Notes

Estimated nutrition per serving

Includes four meatballs, one-quarter of the vegetables and toppings, and 1 tablespoon Yum Yum Sauce.
Nutrient Per bowl
Calories 595
Protein 31 g
Total carbohydrate 52 g
Dietary fiber 10.5 g
Total sugars 13 g
Total fat 28 g
Saturated fat 7 g
Sodium Approximately 800 mg
Carbohydrate : fiber ratio Approximately 5:1
Rainbow Kale Bowl

Rainbow Kale Bowl

Rainbow Kale Bowl

This vibrant Rainbow Kale Bowl is packed with colorful vegetables, lean protein, fiber, and healthy fats. Featuring roasted purple cauliflower and sweet yam, sautéed kale, juicy grilled chicken, tangy pickled red onions, and fresh cilantro, it's finished with a creamy tahini olive oil drizzle. A nutrient-dense, naturally gluten-free meal that supports gut health, balanced blood sugar, and lasting satisfaction.
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Servings: 2
Course: Main Course
Cuisine: Mediterranean
Ingredients Method Notes

Ingredients
  

  • 1 medium purple cauliflower cut into florets (about 4 cups)
  • 1 large yam or sweet potato diced (about 2 cups)
  • 1 large bunch kale stems removed and chopped (about 6 cups raw)
  • 1 lb boneless skinless chicken breast
  • 2 tbsp extra virgin olive oil divided
  • ½ cup pickled red onion
  • ¼ cup fresh cilantro chopped
  • ½ tsp garlic powder
  • ½ tsp smoked paprika
  • Salt and black pepper to taste
  • 3 tbsp tahini
  • 1 tbsp extra virgin olive oil
  • 2 tbsp fresh lemon juice
  • 1 tsp maple syrup optional
  • 1 small garlic clove minced
  • 2 –4 tbsp warm water to thin
  • Pinch of sea salt

Method
 

  1. Roast the vegetables. Preheat oven to 425°F. Toss purple cauliflower and diced yam with 1 tbsp olive oil, smoked paprika, salt, and pepper. Spread evenly on a parchment-lined baking sheet. Roast for 25–30 minutes, flipping halfway through, until tender and lightly caramelized.
  2. Grill the chicken. Season chicken breasts with garlic powder, salt, and pepper. Grill over medium-high heat for approximately 5–7 minutes per side, depending on thickness, until the internal temperature reaches 165°F. Rest for 5 minutes before slicing.
  3. Sauté the kale. Heat remaining 1 tbsp olive oil in a large skillet over medium heat. Add chopped kale and sauté for 4–5 minutes until tender but still vibrant green. Add a splash of water if needed.
  4. Prepare the tahini drizzle. In a small bowl, whisk together tahini, olive oil, lemon juice, maple syrup (if using), garlic, and salt. Gradually add warm water until smooth and pourable.
  5. Assemble the bowls. Divide sautéed kale among four bowls. Arrange roasted purple cauliflower, yam, and sliced grilled chicken on top. Add pickled red onion and fresh cilantro.
  6. Finish and serve. Drizzle each bowl with tahini dressing and serve warm.

Notes

Nutrition Facts

Per serving · ¼ of recipe
Estimated
 
Calories

425 kcal

 
Protein

33 g

Carbs

30 g

Fat

20 g

Fiber

7 g

Sugar

8 g

Sat. Fat

3 g

 
Additional Nutrients (approximate)
Cholesterol 85 mg
Sodium 400 mg
Potassium 1,000 mg
Calcium 160 mg
Iron 3 mg
Vitamin C 100 mg
Approximate values using unsweetened tahini dressing without optional maple syrup. Actual nutrition varies with vegetable sizes, chicken yield, oil absorption, and pickled onion ingredients. Confirm with a nutrient database before publishing as verified nutrition facts.
Easy Mediterranean Shakshuka with Feta

Easy Mediterranean Shakshuka with Feta

Easy Mediterranean Shakshuka with Feta

If you’re looking for ways to incorporate more heart-healthy foods into your morning—and add a little more spice and interest beyond the same old scrambled eggs—I highly recommend adding shakshuka to your breakfast rotation.
This saucy, savory and satisfying dish features eggs gently poached in a rich tomato sauce with onions, garlic, extra-virgin olive oil, cumin and paprika, then finished with creamy feta and fresh parsley.
It’s a delicious example of how Mediterranean-style eating can be both incredibly flavorful and nutrient-dense. Tomatoes provide lycopene and other antioxidants, extra-virgin olive oil contributes heart-healthy unsaturated fats, and eggs add high-quality protein along with nutrients including choline.
And while I love it for breakfast, shakshuka is just as good for brunch, lunch or a quick weeknight dinner.
Scoop it up with crusty whole-grain or gluten-free bread, or serve it alongside sautéed greens for an extra serving of vegetables.
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Servings: 2
Course: Breakfast, Main Course
Ingredients Method Notes

Ingredients
  

  • 1 tablespoon extra-virgin olive oil
  • 1 small onion diced
  • 2 cloves garlic minced
  • 1 teaspoon paprika
  • ½ teaspoon ground cumin
  • ½ teaspoon sea salt or to taste
  • ¼ teaspoon freshly ground black pepper
  • 2 cups canned diced tomatoes
  • 3 large eggs
  • ¼ cup crumbled feta cheese
  • 2 tablespoons chopped fresh parsley

Method
 

  1. Sauté the aromatics. Heat the extra-virgin olive oil in a medium skillet over medium heat. Add the diced onion and cook for about 5 minutes, stirring occasionally, until softened.
  2. Add the spices. Stir in the garlic, paprika, cumin, salt and black pepper. Cook for about 30 seconds, just until fragrant.
  3. Build the sauce. Add the diced tomatoes and their juices. Bring to a gentle simmer and cook uncovered for 8–10 minutes, stirring occasionally, until the tomatoes break down and the sauce thickens slightly.
  4. Add the eggs. Use the back of a spoon to make three small wells in the tomato mixture. Crack one egg into each well.
  5. Cover and cook. Cover the skillet and cook for approximately 5–7 minutes, or until the egg whites are set and the yolks have reached your preferred doneness.
  6. Finish with feta. Remove the skillet from the heat and sprinkle the crumbled feta over the shakshuka.
  7. Garnish and serve. Finish with plenty of fresh parsley and additional black pepper. Serve immediately.

Notes

Estimated Nutrition Facts

Per serving, based on 2 servings and excluding bread:
  • Calories: ~330
  • Protein: ~17 g
  • Carbohydrates: ~18 g
  • Dietary Fiber: ~4 g
  • Total Fat: ~22 g
  • Saturated Fat: ~7 g
  • Total Sugars: ~10 g
  • Sodium: ~900 mg
No-Bake Oatmeal Energy Balls

No-Bake Oatmeal Energy Balls

No-Bake Oatmeal Energy Balls

I can’t make these energy balls fast enough when I’m on campus visiting the students at MIT! Nutrient-dense, high in fiber and packed with plant-based ingredients, they’re the perfect grab-and-go snack for powering through a busy afternoon or study session—no baking required.
Made with rolled oats, flax and chia seeds, coconut, nut butter and dark chocolate, these little bites provide a satisfying combination of carbohydrates, fiber, protein and healthy fats.
Just mix, roll and snack.
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Servings: 24
Course: Snack
Ingredients Method Notes

Ingredients
  

  • 2 cups rolled oats
  • 1 cup ground flaxseed
  • 2 tablespoons chia seeds
  • 1⅓ cups unsweetened shredded coconut
  • 1 cup natural peanut butter or nut butter of choice
  • ⅔ cup honey
  • 1 cup dark chocolate chips
  • 2 teaspoons vanilla extract
  • Pinch of sea salt optional

Method
 

  1. Add the rolled oats, ground flaxseed, chia seeds and shredded coconut to a large mixing bowl. Stir to combine.
  2. Add the nut butter, honey and vanilla. Mix thoroughly until all of the dry ingredients are evenly coated.
  3. Fold in the dark chocolate chips.
  4. Refrigerate the mixture for about 30–60 minutes. Chilling makes it easier to roll.
  5. Using a small cookie scoop or your hands, portion the mixture and roll into approximately 1-inch balls.
  6. Store in an airtight container in the refrigerator for up to 1 week or freeze for longer storage.

Notes

Estimated Nutrition Facts

Per energy ball, based on 24 balls:
  • Calories: ~160
  • Protein: ~5 g
  • Carbohydrates: ~16 g
  • Dietary Fiber: ~3 g
  • Total Fat: ~9 g
  • Saturated Fat: ~2–3 g
  • Total Sugars: ~8 g
Nutrition information is an estimate and will vary depending on the nut butter, coconut and dark chocolate used.
Parmesan Basil Spaghetti Squash

Parmesan Basil Spaghetti Squash

Parmesan Basil Spaghetti Squash

Spaghetti squash is one of those vegetables that can be incredibly simple—and incredibly good—with just a few quality ingredients.
In this easy recipe, roasted spaghetti squash is tossed with extra-virgin olive oil, freshly grated Parmesan, fresh basil and plenty of black pepper. The olive oil and Parmesan give the squash richness, while fresh basil keeps everything bright.
It makes an easy vegetable side dish for chicken, fish or meatballs, or you can add a protein and turn it into a light meal. And when you don't have time to roast the squash, I've included an Instant Pot shortcut that can get it cooked in a fraction of the time.
If you're serving this as a meal rather than a side dish, add a meaningful source of protein such as white beans, chicken, shrimp, salmon or turkey meatballs to make it more satisfying.
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Servings: 4
Course: Appetizer, Side Dish
Cuisine: Mediterranean
Ingredients Method Notes

Ingredients
  

  • 1 medium spaghetti squash about 2½–3 pounds
  • 2 tablespoons extra-virgin olive oil divided
  • ½ teaspoon sea salt divided
  • Freshly ground black pepper
  • ½ cup freshly grated Parmesan cheese
  • ¼ cup loosely packed fresh basil leaves thinly sliced
  • Optional: pinch of red pepper flakes

Method
 

  1. Preheat the oven to 400°F. Line a baking sheet with parchment paper.
  2. Prepare the squash. Carefully cut the spaghetti squash in half lengthwise and scoop out the seeds and stringy center with a spoon.
  3. Season. Brush the cut sides with 1 tablespoon of the extra-virgin olive oil and season with about half of the salt and several grinds of black pepper.
  4. Roast. Place the squash halves cut-side down on the baking sheet. Roast for approximately 30–40 minutes, depending on the size of your squash. It’s ready when the flesh is tender enough to separate easily into strands with a fork but isn’t mushy.
  5. Create the “spaghetti.” Let the squash cool just enough to handle. Turn the halves over and use a fork to gently pull the flesh into spaghetti-like strands.
  6. Finish. Drizzle the squash with the remaining tablespoon of EVOO. Add the Parmesan, remaining salt and freshly ground pepper and gently toss everything together.
  7. Add the basil. Finish generously with fresh basil and, if you like a little heat, a pinch of red pepper flakes.
  8. Serve directly in the squash halves for a simple but beautiful presentation.

Notes

  • Calories: ~175
  • Protein: ~6 g
  • Carbohydrates: ~17 g
  • Dietary Fiber: ~4 g
  • Total Fat: ~11 g
  • Saturated Fat: ~3 g
  • Total Sugars: ~6 g
  • Sodium: ~350 mg
Nutrition information is an estimate and will vary based on the size of the squash and brands of ingredients used.