Easy Spicy Hummus Recipe with Harissa

Easy Spicy Hummus Recipe with Harissa

Easy Spicy Hummus Recipe with Harissa

This Spicy Hummus recipe is your new go-to for fresh veggies, pita chips, or adding a bold, spicy kick to sandwiches and wraps. It’s creamy, flavorful, and perfect as a party appetizer or a vibrant addition to a grain bowl.

This simple recipe takes just 5 minutes to make, so you’ll never feel the need to grab the grocery store version again. The secret? Harissa. Its smoky heat transforms this hummus into something truly special.

Since harissa pastes can range from mild to fiery, be sure to taste yours first. Start small, then adjust the spice level to match your taste buds. Once you try it, you’ll love how effortlessly it elevates any dish!

What is Harissa?

Harissa is a traditional chili paste that originates from North Africa, particularly Tunisia, where it’s a cornerstone of the cuisine. It’s also popular in other countries from Morocco, to Algeria, to Libya, with each region bringing its own spin to the recipe.

This flavorful paste is made with red chili peppers, garlic, olive oil, and spices like cumin, coriander, and caraway. Harissa is used in a variety of ways, from seasoning meats and vegetables to enhancing soups and stews. Its rich, smoky flavor has made it a beloved ingredient not only in North African kitchens but around the world.

In this Spicy Hummus recipe, harissa adds a touch of North African flair, transforming a simple dip into something unique and bold. You can find it in jars or tubes at many grocery stores, typically in the international aisle, or explore specialty markets for authentic options.

countries where Harissa originates

Why You Will Love This Delicious Hummus

  • Simple and Quick: This Easy Hummus Recipe comes together in just 5 minutes, making it perfect for busy days or last-minute gatherings.
  • Spicy Flavor: The addition of harissa gives it a smoky, bold kick that will make it one of your favorite dips.
  • Dietitian Approved Healthy Snack: Packed with plant-based protein and fiber, this hummus is as nutritious as it is delicious.
  • Versatile: Whether you’re scooping it up with fresh veggies, spreading it on a sandwich, or serving it with pita chips, this recipe works for every occasion.
  • Easy to Customize: Adjust the level of spice or add your favorite toppings like a drizzle of olive oil or a sprinkle of paprika for a personal touch.

This hummus is proof that healthy snacks can be simple, quick, and packed with bold, spicy flavor!

Tools

  • Food Processor or High-Speed Blender: Essential for achieving a smooth, creamy hummus.
  • Measuring Cups and Spoons: For accurate ingredient portions.
  • Citrus Juicer: Handy for extracting fresh lemon juice.
  • Rubber Spatula: Helps scrape down the sides of the food processor or blender for even blending.
  • Serving Bowl: For presenting your hummus beautifully.

spicy hummus recipe on a blue platter with fresh cut colorful veggies

Ingredients For This Spicy Hummus Recipe

  • Chickpeas (1 can, 15 oz): The base of any good hummus, chickpeas are high in fiber and plant-based protein, making this recipe as nourishing as it is delicious.
  • Harissa Paste (2 tbsp): The key ingredient that gives this recipe its signature smoky and spicy kick. Look for one with simple ingredients for the best flavor. I love Mina Harissa and all their varities.
  • Tahini (1/4 cup): Also known as sesame seed paste, this ingredient adds a creamy texture and heart-healthy fats to your hummus.
  • Olive Oil (2 tbsp + more for drizzling): A key ingredient for richness and smoothness, packed with monounsaturated fats.
  • Garlic Cloves (1-2): Whether you prefer raw for a bold punch or roasted for a sweeter, mellow flavor, garlic adds depth to your hummus.
  • Fresh Lemon Juice (2-3 tbsp): The perfect way to brighten flavors and balance the richness of tahini and olive oil.
  • Water (2-4 tbsp): Adjusts the texture of your hummus to make it as creamy or thick as you prefer.
  • Cumin (1/2 tsp, optional): Adds warmth and enhances the savory profile of your own hummus.
  • Smoked Paprika (1/2 tsp, optional): A sprinkle of smoky depth that complements the harissa beautifully.
  • Salt and Pepper (to taste): Enhances all the flavors without overpowering the key ingredients.

Creative Ingredient Swaps and Add-Ins for Your Hummus

Get creative with your hummus by swapping ingredients or adding extras to suit your taste! Here are some ideas to make this recipe even more versatile:

  • Swap Sesame Paste with Almond Butter: Out of tahini? Almond butter is a great option for a creamy texture and a subtle nutty flavor.
  • Use Canned or Dry Beans: If you prefer to cook your own, dry beans are a budget-friendly alternative to canned. Simply soak and cook them before using.
  • Add Fresh Jalapeño or Red Pepper Flakes: For extra heat, toss in a sliced fresh jalapeño or a pinch of red pepper flakes.
  • Try Lime Juice Instead of Lemon: Swap fresh lemon juice for lime juice to give your hummus a citrusy, tangy kick.
  • Incorporate Roasted Red Peppers: Blend in roasted red peppers for a smoky sweetness that pairs beautifully with harissa.
  • Experiment with Chipotle Flavor: Replace harissa with chipotle paste or sauce for a smoky, spicy alternative.

Step By Step Instructions

Prepare the Ingredients

Start by draining and rinsing the chickpeas thoroughly to remove excess sodium and improve the flavor. For an ultra-smooth hummus, take the time to remove the skins from the chickpeas. Simply rub them gently between your fingers or in a clean kitchen towel. This step isn’t required but makes a noticeable difference in the final texture.

Blend the Base

Add the chickpeas, tahini (sesame seed paste), harissa paste, olive oil, garlic cloves, fresh lemon juice, cumin, smoked paprika (if using), salt, and pepper to a food processor or high-speed blender. Blend until the mixture begins to break down into a thick paste. Tip: Stop and scrape down the sides as needed to ensure all the ingredients are evenly incorporated.

Adjust Texture with Ice Cubes

Add 2-3 ice cubes to the mixture and blend again. The ice cubes help create a silky, creamy texture that’s difficult to achieve otherwise. If the hummus is still too thick, add water 1 tablespoon at a time while blending until it reaches your desired consistency. Tip: For a richer flavor, you can use aquafaba (the liquid from the chickpea can) instead of water.

dippers for spicy hummus recipe including radishes, carrots, and tomatoes

How to Serve Your Homemade Hummus

This homemade recipe is as versatile as it is delicious, making it perfect for a variety of occasions. Serve it as part of a spread of delicious appetizers, or enjoy it as a snack or light meal.

Pair your hummus with fresh vegetables like carrots, cucumbers, and bell peppers for a healthy, satisfying option. For a heartier bite, serve it with warm, homemade pita bread or crispy tortilla chips. It also makes a flavorful addition to grain bowls, wraps, or sandwiches.

No matter how you enjoy it, this hummus will quickly become a staple in your kitchen for every occasion!

Storage Tips for Your Homemade Hummus

To keep your hummus fresh, transfer it to an airtight container and store it in the refrigerator. It will stay delicious for 4-5 days, making it perfect for meal prep or enjoying throughout the week.

For longer storage, you can freeze hummus. Place it in a freezer-safe container, leaving a little space at the top for expansion. It will keep well in the freezer for up to 3 months. To use, thaw the hummus in the refrigerator overnight and stir well before serving.

Tip: Adding a drizzle of olive oil on top before freezing can help preserve its texture.

 

Spicy Hummus with a swirl of Harissa paste and fresh cut veggies on a platter

Other Delicious Healthy Recipes

The Best Quick Spinach Artichoke Dip Recipe

Easy Chunky Blue Cheese Dip Recipe with Tarragon

The Ultimate Franks Red Hot Buffalo Chicken Dip

Spicy Hummus with a swirl of Harissa paste and fresh cut veggies on a platter

5 Minute Spicy Hummus with Harissa

Sarah Harper MS, RD, LDN
This Spicy Hummus is the perfect addition to any vegetable platter, sandwich, platter, or with some baked pita chips!
Prep Time 5 minutes
Total Time 5 minutes
Course Appetizer, Main Course
Cuisine American, Middle Eastern, Tunisian
Servings 6 servings
Calories 226 kcal

Equipment

  • 1 Food Processor
  • 1 measuring cups and spoons
  • 1 citrus juicer
  • 1 rubber spatula

Ingredients
  

  • 15 oz canned chickpeas, drained and rinsed or 1 can
  • 2 tbsp harissa paste adjust to taste for your preferred heat level
  • ¼ cup tahini
  • 2 tbsp olive oil
  • 2 cloves garlic, minced
  • 3 tbsp lemon juice fresh squeezed is best
  • ½ tsp cumin
  • ½ tsp smoked paprika
  • sea salt and black pepper to taste
  • 3-4 ice cubes

Instructions
 

Prepare the Ingredients:

  • Drain and rinse the chickpeas thoroughly. For an extra smooth texture, remove the skins by gently rubbing them between your fingers or using a clean kitchen towel.

Blend the Base:

  • Add the chickpeas, tahini, harissa paste, olive oil, garlic, fresh lemon juice, cumin, smoked paprika (if using), salt, and pepper to a food processor or high-speed blender. Blend until the mixture begins to break down into a thick paste.

Adjust Texture with Ice Cubes:

  • Add 2-3 ice cubes and blend again until smooth and creamy. If the texture is still too thick, add water 1 tablespoon at a time while blending to reach your desired consistency.

Serve and Enjoy:

  • Transfer the hummus to a serving bowl, drizzle with olive oil, and garnish with a sprinkle of smoked paprika or your favorite toppings. Pair with fresh veggies, pita chips, or use as a flavorful sandwich spread.

Notes

Yeild: About 2 cups

Nutrition

Calories: 226kcalCarbohydrates: 24gProtein: 8gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 6gSodium: 77mgPotassium: 289mgFiber: 6gSugar: 4gVitamin A: 145IUVitamin C: 5mgCalcium: 54mgIron: 3mg
Keyword 30 minutes or less, easy
Tried this recipe?Let us know how it was!
Quick and Easy Creamy Rotisserie Chicken and Sweet Potato Soup

Quick and Easy Creamy Rotisserie Chicken and Sweet Potato Soup

Rotisserie Chicken Soup with Coconut, Lime, and Sweet Potatoes

This Creamy Rotisserie Chicken Soup is a quick, protein-packed recipe that your whole family will love. Whether you’re making it from scratch or using leftover chicken or turkey, this easy recipe is a flavorful twist on homemade chicken soup.

Perfect for potlucks or weeknight dinners, this versatile chowder accommodates a variety of dietary needs—dairy-free, gluten-free, and AIP-compliant—without compromising on taste.

With over 30g of protein per serving, this comforting soup is the ideal way to refuel after a winter hike or a day on the slopes. If you’re a fan of creamy soups with a citrusy kick, this dish is sure to become a new favorite in your recipe rotation! 

 

 

Why I Love This Creamy Rotisserie Chicken Soup

This recipe has everything I adore in a homemade meal. It’s the perfect mix of comforting flavors, wholesome ingredients, and convenience:

  • Comfort Food: There’s nothing like a warm, hearty bowl of soup to soothe the soul in the depths of winter! The creamy texture and rich flavors make this a go-to when I’m craving something cozy.
  • Whole Rotisserie Chicken: Using a rotisserie chicken not only saves time but also adds depth and richness to the soup. It’s the perfect way to transform this store-bought staple into something special.
  • Homemade Soup with a Shortcut: While this soup tastes like it simmered all day, the store-bought shortcut of pre-cooked chicken helps keep it quick and easy without sacrificing flavor.
  • Versatile and Nourishing: Packed with vegetables, protein, and creamy coconut milk, it’s a wholesome meal that can be adapted to fit any lifestyle.

close up coconut lime chicken chowder with lime, minced herbs, and a green hot sauce drizzle

Essential Tools You’ll Need

To make this soup with ease, gather these essential tools:

  • Large Dutch Oven: The ideal pot for sautéing, simmering, and cooking the soup in one place. Its even heat distribution ensures perfectly cooked ingredients.
  • Rubber Spatula: Perfect for stirring without scratching your pot and for scraping down the sides to get every last drop of flavor.
  • Measuring Utensils: Essential for precise measurements, ensuring the right balance of ingredients and flavors.
  • Ladle: A must-have for serving the soup neatly into bowls without spills.
  • Cutting Board and Chef’s Knife: Necessary for chopping vegetables, sweet potatoes, and other ingredients efficiently.
  • Potato Masher (Optional): Useful if you want to mash some sweet potatoes in the pot to naturally thicken the soup.

coconut lime chicken chowder in bowl with a lime wedge, a cream sauce, and minced herbs

 

Ingredients For This Creamy Rotisserie Chicken Soup

Main Ingredients

  • 1 lb rotisserie chicken, cooked and shredded or diced (about 2 cups, including a mix of white and dark meat for richer flavor; save extra for topping if desired). Substitute with baked tofu, chickpeas, or shredded jackfruit for a plant-based option.
  • 1 tbsp unsalted butter (or olive oil or coconut oil) for sautéing.
  • 1 medium onion, diced into bite-sized pieces.
  • 2 celery stalks, diced into bite-sized pieces.
  • 3 garlic cloves, minced.
  • 1 large sweet potato (or 2 medium), peeled and cut into bite-sized cubes.
  • 4 cups low-sodium chicken broth (or vegetable broth for a vegetarian version).
  • 1 can (13.5 oz) unsweetened coconut milk for a creamy, dairy-free base.
  • 1 lime, zested and juiced, for brightness and a pop of flavor.

Seasonings

  • 1 tsp salt (adjust to your taste).
  • 1/2 tsp black pepper for subtle spice.
  • 1/2 tsp smoked paprika (optional, for smoky depth).

Optional Thickener (Gluten-Free/AIP Option)

  • 2 tbsp cassava flour, cornstarch, arrowroot powder, or all-purpose flour, mixed with 1/4 cup cold water to create a slurry (for a thicker soup).

Topping Suggestions

  • Extra shredded rotisserie chicken for added protein.
  • Fresh cilantro, chopped, for a herbal finish.
  • Lime wedges for an extra burst of citrus.
  • A dollop of unsweetened coconut yogurt for creaminess.
  • Your favorite hot sauce for a spicy kick.

Ingredient Swaps and Substitutions

This soup embodies the beauty of flexitarian cooking, allowing you to tailor it to your dietary needs, pantry staples, and taste preferences. Whether you’re looking to add more plant-based ingredients or stick with traditional flavors, here are some creative swaps and substitutions:

Protein

  • Pre-Cooked Chicken: Use store-bought or leftover cooked chicken to save time. Shredded turkey or rotisserie chicken thighs add rich flavor.
  • Plant-Based Proteins: Swap the chicken for baked tofu, chickpeas, or shredded jackfruit to create a hearty, protein-packed vegan or vegetarian version.

Grains and Noodles

  • Hearty Noodles: Replace sweet potatoes with egg noodles, hearty pasta, or even soba noodles for a satisfying, traditional soup texture.
  • Wild Rice: Add cooked wild rice for a nutty, earthy twist that pairs well with the coconut and lime flavors.

Herbs and Citrus

  • Fresh Parsley: Swap cilantro for chopped fresh parsley for a milder, more versatile herbal note.
  • Lemon Juice: If limes aren’t available, use fresh lemon juice for a different but equally vibrant acidity.

halved acorn squash with seeds on a off white backdrop

Vegetables

  • Large Onion: Use one large onion instead of a medium one to enhance the savory depth of the soup.
  • Medium Carrots: Add diced carrots for a touch of natural sweetness and additional texture.
  • Corn: Incorporate fresh, frozen, or canned corn for a pop of sweetness and vibrant color.
  • Winter Squash: Replace or pair sweet potatoes with cubed winter squash like butternut, acorn, or kabocha for a creamy texture and earthy flavor.

Flavor Boosters

  • White Wine: Replace 1/2 cup of broth with dry white wine for a sophisticated flavor enhancement.
  • Spices: Add turmeric or curry powder for a warm, aromatic twist.

Creamy Options

  • Coconut Milk: Stick with coconut milk for a dairy-free option that enhances the tropical flavors.
  • Heavy Cream or Whole Milk: For a classic creamy soup, substitute coconut milk with heavy cream or whole milk.
  • Cream Cheese: Stir in 2–3 tablespoons of softened cream cheese for an ultra-rich and velvety texture.

 

coconut lime chicken chowder dutch oven no garnish

Step-By-Step Instructions

Sauté the Aromatics and Vegetables:

  • In a large pot, warm 1 tablespoon of olive oil or coconut oil over medium heat.
  • Add diced onion and celery, sautéing for 3–4 minutes until softened and translucent.
  • Stir in minced garlic and cook for 30 seconds, just until it releases its aroma.

Incorporate Sweet Potatoes and Broth:

  • Add diced sweet potatoes and low-sodium chicken broth to the pot. Bring the mixture to a gentle boil.
  • Reduce the heat to low, cover, and let simmer for 15–20 minutes, or until the sweet potatoes are fork-tender and easy to mash.

Thicken for a Creamy Texture (Optional):

  • To naturally thicken the soup, mash some of the sweet potatoes in the pot with the back of a spoon or potato masher.
  • For added thickness, whisk 2 tablespoons of cassava flour, all-purpose flour, or cornstarch with 1/4 cup of cold water to make a slurry. Stir the slurry into the soup, simmering for 2–3 minutes.
  • Want it ultra-creamy? Combine both methods for a rich, hearty consistency.

Boost with Protein:

  • Stir in shredded or diced rotisserie chicken, ensuring it’s warmed through, about 5 minutes.

Enhance Flavor with Coconut and Lime:

  • Pour in coconut milk, lime juice, and a sprinkle of lime zest for a refreshing, creamy finish.

Season to Your Preference:

  • Add a pinch of salt and freshly ground black pepper. For a smoky depth, include smoked paprika or a dash of chili powder. Adjust to taste.

Serve with Balanced Toppings:

  • Ladle the soup into bowls and add nutrient-dense toppings like a dollop of coconut yogurt, fresh lime wedges, or a drizzle of chili oil for heat. For added crunch, sprinkle on roasted pepitas or sunflower seeds.

Enjoy:

  • Serve warm and savor this hearty, protein-packed, and nutrient-rich soup, perfect for busy weeknights or meal prep!

coconut lime chicken chowder in bowl with a lime wedge, a cream sauce, and minced herbs

Storage Suggestions

To keep your soup fresh and flavorful, store leftovers properly:

  • Refrigerator: Allow the soup to cool completely before transferring it to an airtight container. Store in the refrigerator for up to 3–4 days.
  • Freezer: For longer storage, pour the cooled soup into a freezer-safe airtight container or resealable bag, leaving a little space for expansion. Freeze for up to 3 months.
  • Reheating: Thaw frozen soup overnight in the refrigerator. Reheat gently on the stovetop over low heat, stirring occasionally, or microwave in 1-minute intervals until heated through.

Secret Ingredient: Citrus Zest

Check out this video on How to Zest A Lemon (or another citrus) by Everyday Food.

Did you know, fruit zest is used during cooking in a multitude of ways? Are you planning on using fresh citrus for the juice but not the zest? Zest it anyway and freeze that zest. It is an easy way to give recipes a pop of flavor. Furthermore, freezing the zest in advance makes for easier cooking at a later date.

Freeze in ice cubes filled with water or oil or freeze on a baking sheet and add to a bag or freezer container.

How to use citrus zest

  • Stirred into soups
  • Tossed into stir-fries
  • When making rice or grains
  • Zested over cauliflower rice
  • Mixed into salad dressing
  • As a pop of flavor in baked goods and dessert

Like This Recipe For Creamy Rotisserie Chicken Soup?

Check out these other recipes on my blog!

Cilantro Cashew Dressing (or Dip!)

Panera Thai Chicken Soup Recipe: Easy Vegan Copycat

Warm Brussels Sprout Salad with Acorn Squash 

coconut lime chicken chowder with lime wedge in bowl with a soup pot in the top left corner

Creamy Rotisserie Chicken Soup with Sweet Potatoes

Sarah Harper MS, RD, LDN
This Creamy Rotisserie Chicken Soup with Sweet Potatoes is the perfect one pot meal for a week night meal or a weekend gathering. It will soon become a household favorite.
Prep Time 30 minutes
Cook Time 30 minutes
Total Time 1 hour
Course dinner, lunch
Cuisine soup
Servings 4 serving
Calories 565 kcal

Equipment

  • 1 dutch oven or soup pot with lid
  • 1 set of meat shredders or forks
  • 1 spoon or rubber spatula for stirring soup
  • 1 Whisk
  • 1 Small bowl
  • 1 set of tongs
  • 1 Set of measuring spoons
  • ladle
  • Cutting board
  • Chef's Knife

Ingredients
  

  • 1 lbs cooked, shredded or diced rotisserie chicken  (about 2 cups, plus extra for topping if desired)
  • 1 tbsp olive oil
  • 1 yellow onion, diced (1 to 2 cups)
  • 2 celery stalks, diced
  • 2 sweet potatoes, diced (2 to 3 cups)
  • 3 garlic cloves, minced
  • 1 tsp kosher salt
  • 32 oz chicken broth
  • 13.5 oz coconut milk 1 can
  • 1 lime, juiced and zested (2 tbsp juice divided)
  • ½ tsp black pepper
  • ½ tsp smoked paprika

Cassava Flour Slurry

  • 2 tbsp cassava flour
  • 2 tbsp water

Toppings

  • rotisserie chicken
  • lime, quartered
  • cilantro or parlsey
  • coconut yogurt or Greek Yogurt
  • hot sauce

Instructions
 

Sauté the Vegetables:

  • Heat olive oil or coconut oil in a large pot over medium heat.
  • Add diced onion and celery, and sauté for 3-4 minutes until softened.
  • Stir in minced garlic and cook for an additional 30 seconds until fragrant.

Add the Broth and Sweet Potatoes:

  • Add sweet potatoes and chicken broth to the pot. Bring to a boil, then reduce the heat to a simmer.
  • Cover and cook for 15-20 minutes, or until the sweet potatoes are tender enough to easily mash with the back of a spoon or a potato masher.

Thicken the Soup (Optional):

  • For a naturally thicker soup, mash some of the tender sweet potatoes directly in the pot using a potato masher or the back of a spoon.
  • Alternatively, mix 2 tablespoons of all-purpose flour, cassava flour, or cornstarch with 1/4 cup cold water to create a slurry. Stir the slurry into the simmering soup and cook for 2-3 minutes until thickened.
  • For an extra creamy texture, you can combine both methods by mashing some sweet potatoes and adding the slurry.

Add Rotisserie Chicken:

  • Add the shredded or diced rotisserie chicken to the pot. Stir well to combine and heat through, about 5 minutes.

Stir in Coconut Milk and Lime:

  • Pour in the coconut milk, lime juice, and lime zest. Stir well to combine.

Season to Taste:

  • Add salt, black pepper, and smoked paprika (if using). Adjust seasoning as needed.

Serve and Add Toppings:

  • Ladle the chowder into bowls and add your favorite toppings, such as shredded chicken, coconut yogurt, a squeeze of lime, or a dash of hot sauce. Serve warm and enjoy!

Notes

Garnish options include but are not limited to 
Scallions, chives, herbs, avocado slices, croutons, and quinoa crisps, 

Nutrition

Calories: 565kcalCarbohydrates: 37gProtein: 35gFat: 33gSaturated Fat: 20gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gTrans Fat: 0.02gCholesterol: 108mgSodium: 1010mgPotassium: 1008mgFiber: 5gSugar: 8gVitamin A: 16229IUVitamin C: 17mgCalcium: 115mgIron: 5mg
Keyword one-pot-meal, soup
Tried this recipe?Let us know how it was!
Greens and Ancient Grain Bowl

Greens and Ancient Grain Bowl

Greens and Ancient Grains Salad Bowl


You will love the variety of flavors in this Greens and Ancient Grain Bowl. This recipe features nutrient-rich kale, crisp cucumber, and a zesty green cashew dressing served over your favorite ancient grain, such as quinoa or farro, and topped with your protein of choice, like Easy Baked Tofu, beans, or baked tempeh. This recipe is vegan, gluten-free, and totally delicious.

What is an Ancient Grain Bowl?


An ancient grain bowl is a versatile dish that combines ancient grains like quinoa, kamut, or farro with fresh veggies, a protein source, and a flavorful dressing. It’s a nutrient-packed, customizable meal perfect for any diet.

 

Easy-Bake-Tofu-Grain-Bowl

 

Why You’ll Love This Recipe

This Greens and Ancient Grain Bowl is a wholesome, customizable dish that’s packed with vibrant flavors, nourishing ingredients, and endless possibilities to suit your taste and lifestyle.

  • Dietitian-Approved Balance: Packed with ancient grains, fresh greens, and plant-forward ingredients, this bowl delivers the perfect mix of fiber, protein, and flavor for a satisfying, nutrient-rich meal.
  • Flexitarian Versatility: Whether you add poached eggs, roasted chickpeas, grilled shrimp or salmon, this recipe adapts seamlessly to your dietary preferences.
  • Batch Cooking Made Easy: Prep grains like farro, kamut, or quinoa in advance for quick and delicious meals throughout the week.

 

labeled ingredients for greens and ancient grains bowl

Ingredients For This Ancient Grains Bowl Recipe

The ingredients for this Greens and Ancient Grain Bowl are a perfect blend of fresh greens, hearty grains, crunchy veggies, and a zesty dressing, making it a balanced and flavorful meal that’s easy to customize.

  • Leafy Greens: A nutrient-packed base with arugula and baby spinach. Swap in kale, Swiss chard, or other greens for variety.
  • Grains: Cooked quinoa and rice, or experiment with farro, sorghum, or kamut for added texture and nutrition.
  • Fresh Veggies: Crisp cucumber, radish, and green pepper add crunch and vibrant color. Swap in seasonal produce for variety.
  • Herbs and Green Onion: Fresh parsley, cilantro, and green onion bring brightness and a boost of antioxidants.
  • Cilantro Cashew Dressing: A creamy, zesty dressing rich in healthy fats—perfect for this bowl or as a dip or marinade.
  • Easy Baked Tofu: A plant-based protein source with all nine essential amino acids.

How to Make This Dietitian-Approved Bowl

  1. Cook the Grains: Prepare grains according to package instructions. Cook extras for easy meal prep.
  2. Make the Dressing: Whisk together dressing ingredients, adjusting seasoning as needed.
  3. Assemble the Bowl: Combine greens, grains, veggies, herbs, and protein in a large bowl.
  4. Dress It Up: Drizzle with the cilantro cashew dressing and gently toss to coat.
  5. Garnish and Serve: Add toasted nuts, seeds, crunchy lentils, fresh herbs, or citrus juice for extra flair.

uncooked farro in a wooden bowl

Customizations and Variations

This Greens and Ancient Grain Bowl is endlessly customizable, making it easy to tailor to your taste, dietary preferences, and seasonal ingredients.

  • Grains: Mix and match hearty whole grains options like brown rice, farro, red quinoa, kamut, or wheat berries for variety and texture.
  • Veggies: Add roasted sweet potatoes, shaved Brussels sprouts, snow peas, red onion, or sweet red bell peppers for extra crunch and flavor.
  • Protein: Keep it plant-based with black beans, chickpeas, tempeh, or Easy Baked Tofu. For flexitarian options, try poached eggs or grilled salmon.
  • Dressings: Swap the cilantro cashew dressing for Creamy Cashew Caesar, a creamy avocado sauce, or a cilantro olive oil pesto.
  • Toppings: Finish with avocado pieces, sun-dried tomatoes, toasted nuts, seeds, crispy lentils, or pumpkin seeds for a satisfying crunch.
  • Flavor Boosts: Brighten the dish with a squeeze of fresh lemon or lime juice or add sautéed portobello mushrooms for an earthy twist.

Easy-Bake-Tofu-Grain-Bowl

Why This Recipe is Dietitian-Approved

This Greens and Ancient Grain Bowl is RD-approved because it combines nutrient-dense ancient grains, fresh greens, and plant-based proteins to provide a balanced meal rich in fiber, vitamins, minerals, and healthy fats. The colorful mix of fresh veggies and toppings makes this a truly beautiful bowl that is as nourishing as it is visually appealing.

  • Nutrient-Packed: Ancient grains like quinoa, farro, and kamut provide fiber, vitamins, and minerals for overall health.
  • Balanced Protein: Plant-based proteins like quinoa or chickpeas pair with lean animal proteins for a complete meal.
  • Customizable: Easily adaptable to vegetarian, vegan, or flexitarian diets without sacrificing flavor.
  • Greens Galore: A mix of fresh greens boosts antioxidants and essential nutrients.
  • Satisfying: Fiber, protein, and healthy fats keep you full and energized.

This Greens and Ancient Grain Bowl is a blank canvas for balanced, nutritious, and delicious meals. Whether you’re vegan, flexitarian, or just looking for a wholesome recipe, this bowl is perfect for meal prep or a satisfying weeknight dinner.

Other Recipes You’ll Love

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Glass-Noodle-Salad

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Southwest-Quinoa-Bowl-and-vinaigrette

 

 

 

Easy Baked Tofu

Baked Tofu on a fish spatula hovering above a baking sheet with more Crispy Baked Tofu

 

 

 

Cilantro Cashew Dressing

A glass of Cilantro Cashew Dressing with a bit of the dressing spilled off the side.

 

 

 

Easy-Bake-Tofu-Grain-Bowl

Greens and Ancient Grains Bowl

Sarah Harper MS, RD, LDN
In this Greens and Ancient Grains Bowl you will get greens, grains, nutritious vegetables, a zesty dressing, and a plant-based protein.
Prep Time 15 minutes
Total Time 15 minutes
Course Main Course
Cuisine American
Servings 4 servings
Calories 439 kcal

Ingredients
  

  • 2 cups arugula
  • 2 cups baby spinach
  • 2 cups cooked quinoa or one or more combination of other grains rice, sorgum, farro, quinoa etc
  • 1 cup cucumbers, sliced into half moons
  • 1 watermelon radish, cut into matchstick sized bites or 4 small-medium sized radishes sliced
  • 1 green pepper, diced
  • 1/4 cup chopped cilantro
  • 1/4 cup chopped flat leaf parsley
  • 4 green onions, chopped
  • 1 cup Cilantro Cashew Dressing divided (1/4 cup per serving or more to taste)
  • 1 recipe Easy Baked Tofu

Instructions
 

  • Prepare the grain per package instructions.
  • Prepare the dressing. In a small bowl, whisk together the ingredients. Adjust seasoning to taste.
  • Assemble the greens and ancient grains bowl. In a large bowl combine the mixed greens and grains. Add in the remaining ingredients.
  • Dress the grain bowl. Drizzle the dressing over the grain bowl. Toss until the ingredients are gently coated.
  • Serve and Enjoy! You can garnish the bowls with toasted nuts, seeds, crunchy lentils, herbs, or fresh squeezed citrus!

Nutrition

Calories: 439kcalCarbohydrates: 39gProtein: 19gFat: 25gSaturated Fat: 4gPolyunsaturated Fat: 6gMonounsaturated Fat: 14gSodium: 257mgPotassium: 928mgFiber: 6gSugar: 6gVitamin A: 2469IUVitamin C: 51mgCalcium: 125mgIron: 6mg
Keyword easy
Tried this recipe?Let us know how it was!
Easy Falafel in Air Fryer: The Best Meal Prep Recipe

Easy Falafel in Air Fryer: The Best Meal Prep Recipe

Easy Fresh or Frozen Falafel in Air Fryer: The Best Meal Prep Recipe

Enjoy homemade falafel the healthier way, crispy, golden, and perfectly cooked in the air fryer!

Made with wholesome ingredients, these falafel patties are a great way to enjoy a healthy falafel recipe at home. Skip the mess of oil and achieve the same delicious crunch with this simple, no-fuss method.

Looking for something even easier? Frozen falafel offers a quick, convenient option without sacrificing flavor or texture, perfect for those extra busy days.

In this article, I’ll cover everything you need to know, from homemade vs. store-bought falafel and why frozen falafel is a smart choice, to tools, ingredients, step-by-step instructions, storage tips, serving sauces, and the health benefits of falafel!

Make Your Own or Use Store-Bought Falafel

When it comes to falafel, you have two great options: make it from scratch or use store-bought frozen falafel. Both options have their perks, so you can choose what works best for your time and needs.

  • Homemade Falafel: Freshly made falafel has unbeatable flavor and texture. You control every ingredient, customize flavors, and avoid any preservatives or additives. Plus, it’s fun and rewarding to make!
  • Store-Bought Frozen Falafel: Short on time? Store-bought frozen falafel is a convenient option for busy weeknights. It’s pre-cooked and ready to air fry, bake, or microwave in minutes. Look for clean ingredient lists and opt for gluten-free or low-sodium varieties, if needed.

Both options work perfectly in falafel bowls, wraps, and sandwiches. If you want a full DIY experience, follow the step-by-step instructions below.

Prefer quick and easy? Skip to the cooking section to see how to cook store-bought falafel to crispy perfection.

 

falafel salad in a white bowl with creamy yogurt dressing

Why Choose Frozen Falafel?

  • Convenience: Ready-to-cook, no soaking or blending required.
  • Versatility: Works in many meals, from salads to wraps.
  • Flexitarian Appeal: Plant-based, protein-rich, and aligns with a diet that balances plant and animal-based foods.
  • Time-Saving: Whip up golden, crunchy falafel in minutes, just what you need for a stress-free dinner solution.

 

Tools Needed

Having the right tools makes preparing falafel easier and more efficient. Here’s what you’ll need:

  • Food Processor: Essential for blending chickpeas, garlic, herbs, and spices into a coarse, flavorful falafel mixture.
  • Mixing Bowl: For combining and chilling the falafel mixture before shaping.
  • 2-inch Ice Cream Scoop: Helps portion the mixture evenly, ensuring uniform-sized falafel balls for even cooking.
  • Air Fryer (or Alternative Cooking Method): Cook falafel to crispy perfection using an air fryer, pan, or oven.
  • Baking Sheet (if baking): If you’re baking instead of frying, a lined baking sheet is key for even cooking.
  • Spatula or Tongs: For flipping falafel during cooking to ensure even crispness.

With these simple tools, you’ll have everything you need to prepare crispy, flavorful falafel with ease.

 

Garlic Scape Falafel ingredients labled in a food processor before processing

Ingredients for Dietitian-Approved Garlic Scape Falafels

  • Chickpeas (1 ½ cups cooked or 1 can, drained and rinsed): A plant-based protein powerhouse, chickpeas provide fiber, iron, and essential nutrients while forming the hearty base of this recipe.
  • Onion (½ medium, chopped): Adds moisture and natural sweetness, while contributing small amounts of vitamin C and antioxidants.
  • Garlic (2 cloves, minced): Classic garlic flavor with antimicrobial benefits, or swap in garlic scapes for a fresh, nutrient-packed twist.
  • Garlic Scapes (2-3, chopped): These mild, garlicky greens add a fresh crunch and boost the falafel’s phytonutrient content.
  • Ground Cumin (1 tsp): Earthy and aromatic, cumin brings warmth and flavor while delivering antioxidants and digestive support.
  • Salt (½ tsp, adjust to taste): A little salt enhances the flavors, but keep it moderate to support heart health.
  • Black Pepper (1/4 tsp): Adds a subtle kick while enhancing nutrient absorption, particularly from chickpeas’ iron content.
  • Fresh Lemon Juice (2 tbsp): Brightens the flavor and provides vitamin C, helping with iron absorption.
  • Chickpea Flour (2-3 tbsp, optional): A gluten-free binder that keeps falafels together while boosting protein and fiber.
  • Fresh Herbs (1-2 tbsp, parsley or cilantro, optional): Parsley or cilantro add a pop of flavor, antioxidants, and anti-inflammatory benefits to round out the dish.

These thoughtfully chosen ingredients not only make a delicious falafel but also contribute to a nutrient-dense, balanced meal perfect for flexitarians and plant-based eaters alike.

 

Ingredient Substitutions

Looking for an easy way to customize your falafel? Here are some simple swaps to keep your falafel flavorful and delicious:

  • Garbanzo Beans ➡ Fava Beans: Swap chickpeas for fava beans to create a more traditional, Egyptian-style falafel with a soft, creamy texture.
  • Fresh Parlsey ➡ Cilantro or Dill: If you’re out of fresh parsley, cilantro or dill can provide a fresh, herbaceous flavor. You can also omit it if preferred.
  • Flour/Breadcrumbs ➡ Almond Flour or Oats: Need a gluten-free option? Almond flour or ground oats work as great binding agents.
  • Garlic Scapes ➡ Green Onions or Leeks: If garlic scapes aren’t available, green onions or leeks offer a mild, onion-garlic flavor.

These substitutions allow you to create a flavorful falafel no matter what ingredients you have on hand

Ingredient Add Ins

Want to elevate your falafel balls with more flavor and texture? Here are some tasty add-ins to try:

  • Fresh Herbs: Boost the freshness with extra fresh cilantro, parsley, dill, or mint.
  • Spices: Add fresh jalapeno, turmeric, paprika, or red chili flakes for a flavor boost and a pop of color.
  • Nuts & Seeds: For extra texture, mix in chopped pistachios, sunflower seeds, or sesame seeds.
  • Veggies: Grated carrot, zucchini, or spinach can add moisture and nutrition.
  • Zest: Lemon or lime zest brightens up the flavor for a fresh twist.

These add-ins bring new life to your falafel balls, letting you customize each batch to suit your taste.

Step-by-Step Instructions for Easy, Dietitian-Approved Falafel

This recipe yields 8-9 falafels, each perfectly portioned at 1/4 cup.

1. Prepare the Mixture

Combine chickpeas, onion, garlic scapes, cumin, salt, black pepper, and lemon juice in a food processor. Pulse until the mixture is coarse but sticks together—don’t over-process! If the mixture feels too wet, add 1-2 tablespoons of flour or breadcrumbs for binding.

 

prepared mixture of falafel in a food processor with scoop

 

2. Chill the Mixture

Transfer to a bowl, cover, and refrigerate for 30-60 minutes. This step is key to firming up the mixture, making shaping easier.

3. Shape the Falafel

Use a 2-inch ice cream scoop (holds about 1.4 oz) to evenly portion the mixture. Form into balls or slightly flatten for patties, depending on your preference.

 

shaped falafel about to be cooked in the air fryer

 

4. Cook the Falafel

Air Fryer: Preheat to 375°F (190°C). Arrange falafel in a single layer and cook for 10-12 minutes, flipping halfway for even crisping.

5. Freeze Falafel

Freeze cooked falafel on a baking sheet until firm, then transfer them to an airtight container or freezer-safe bag. They’ll stay fresh for up to 3 months.

6. Reheat from Frozen

To reheat frozen falafel, preheat the air fryer to 375°F and cook for 10-12 minutes, flipping halfway for even crisping.

 

Other Storage Tips for Leftover Falafel

Not ready to freeze your falafel? You can refrigerate them instead! Simply place leftover falafel in an airtight container and store them in the refrigerator for up to 4-5 days. When you’re ready to enjoy, reheat them in the oven or air fryer to bring back their crispy texture.

falafel salad in a white bowl with creamy yogurt dressing

Serving Suggestions

Falafel is a versatile, plant-based protein that can be enjoyed in countless ways. Serve it in warm pita bread as a falafel sandwich, on top of a fresh salad, in a hearty falafel bowl, or paired with fries and your favorite dipping sauce.

For more creative serving ideas, check out our 10 Delicious Ways to Serve Air-Fried Falafel article for bowls, wraps, salads, tacos, and more!

Best Sauces to Serve with Falafel

Take your falafel to the next level with these five flavorful sauces:

  • Tzatziki Sauce: A creamy blend of yogurt, cucumber, garlic, and fresh dill—perfect for falafel sandwiches or wraps.
  • Tahini Sauce: Smooth and nutty, this classic sesame-based sauce adds richness to falafel bowls and grain bowls.
  • Garlic Yogurt Sauce: A quick, tangy option made with Greek yogurt, garlic, and lemon juice for a fresh, zesty drizzle.
  • Spicy Harissa Sauce: Add a fiery kick with this bold North African chili paste—perfect for heat lovers.
  • Cashew Dressings (Spicy or Caesar): Go creamy and dairy-free with spicy cashew dressing for bold heat or cashew Caesar dressing for a rich, tangy twist. Both add velvety texture to falafel bowls, wraps, or fresh salads.

 

air fryer falafels on a plate - golden brown in color

Health Benefits of Falafel

Falafel isn’t just delicious, it’s a nutrient-packed addition to a balanced flexitarian diet.

Rich in plant-based protein, it supports muscle repair and energy. Falafel are made primarily from beans! Beans are high in fiber content and aids in digestion and promotes fullness. Air-fried falafel is low in saturated fat and a great option for gluten-free and dairy-free diets.

Want to learn more? Check out our full article on Myths About Plant-Based Proteins: What You Need to Know

air fryer falafels on a plate - golden brown in color

Garlic Scape Falafels

Enjoy this Vegan Air Fryer Garlic Scape Falafel Recipe this spring. Use up some fresh garlic scapes from your garden or from your local farmer's market.
Prep Time 10 minutes
Cook Time 20 minutes
Resting time 2 hours
Total Time 2 hours 30 minutes
Course Breakfast, dinner, lunch, Snack
Servings 4 servings
Calories 241 kcal

Equipment

  • 1 Food Processor
  • 1 Air Fryer
  • 1 2" inch ice cream scoop
  • 1 freezer safe container

Ingredients
  

  • 4 cups dried chickpeas soaked 12-48hours
  • 1 cup onion diced
  • 1 cup garlic scapes diced
  • 2 cloves garlic chopped
  • 3 tbsp lemon juice roughly 1/2 a lemon
  • 1 tsp cumin or more to taste
  • 1 tsp salt or more to taste
  • 1/4 tsp pepper
  • bowl or water olive oil see recipe notes
Makes: 2inch round

Instructions
 

Prepare The Falafel Mixture

  •  In a food processor, combine the chickpeas, onion, garlic scapes, cumin, salt, black pepper, and lemon juice. Pulse until a coarse, paste-like mixture forms. Avoid over-blending to maintain some texture. If the mixture is too wet, add 1-2 tablespoons of flour or breadcrumbs to help bind it.

Chill The Mixture

  • Transfer the mixture to a bowl, cover, and refrigerate for 30-60 minutes. This helps it firm up, making it easier to shape into falafel.

Shape The Falafels

  • Use a 2-inch ice cream scoop (which holds about 1.4 oz) to portion out the mixture evenly. Form the mixture into small balls or flatten slightly to create patties, depending on your preference. (see recipe note)

Cook

  • Air Fryer: Preheat the air fryer to 375°F (190°C). Place falafel in a single layer and cook for 10-12 minutes, flipping halfway, until crispy and golden.

Serve

  • Serve warm falafel in pita bread, with hummus, tahini sauce, fresh veggies (like cucumber, tomato, and lettuce), or over a fresh salad for a healthy, delicious meal.

Freeze Falafel

  • Freeze cooked falafel on a baking sheet until firm, then transfer them to an airtight container or freezer-safe bag. They’ll stay fresh for up to 3 months.

Reheat from Frozen

  • To reheat frozen falafel, preheat the air fryer to 375°F and cook for 10-12 minutes, flipping halfway for even crisping.

Notes

Troubleshooting Tips
  • Sticky Mixture: If the falafel mix sticks to your hands, coat your palms with water or olive oil while shaping the falafel balls.
  • Falling Apart: If the mixture is falling apart, try adding 1-2 eggs to help it bind. Another possible issue is under-processing the mixture. Run it through the food processor again until it holds together better. See the step-by-step photos in the "How to Make Falafels" section for guidance.
  • Cooking Method: For a classic approach, you can always deep-fry these falafels instead of air frying, pan-frying, or baking.

Nutrition

Serving: 2falafelsCalories: 241kcalCarbohydrates: 44gProtein: 12gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 402mgPotassium: 376mgFiber: 10gSugar: 7gVitamin A: 35IUVitamin C: 16mgCalcium: 122mgIron: 4mg
Keyword black bean, chickpea pasta, falafel, garbanzo bean, garlic scape, legume, vegan, vegetarian
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Healthy and Delicious Date Caramel with Almond Butter

Healthy and Delicious Date Caramel with Almond Butter

Date Caramel with Almond Butter

Date Caramel with Almond Butter is a sweet, rich, and decadent alternative to traditional caramel, offering all the flavor without the guilt. Made from naturally sweet dates, this creamy caramel is gluten-free and dairy-free. It contains no butter, no cream, just wholesome ingredients like dates, vanilla, and a touch of almond butter. It’s the perfect treat for anyone looking to enjoy indulgence the flexitarian way!

Two Peanut Paradise Tropical Smoothie Cafe copycats with a banana garnish and date caramel. A bowl of date caramel is in the foreground.

Why I Made This Sauce

I’ve always loved smoothies with a touch of date caramel as a garnish, so I decided to create my own! Here’s why I love this recipe:

  • Simple and Quick: Easy to make with just a few ingredients.
  • Versatile Uses: Perfect for smoothies, apple slices, oatmeal, yogurt, cookies, brownies, or ice cream.
  • Natural Sweetness: A spoonful in my smoothies adds just the right amount of sweetness.

This date caramel has become a go-to in my kitchen for elevating everyday treats!

 

A white bowl filled with swirled light brown date caramel

 

Ingredients for Flexitarian-Friendly Date Caramel Sauce

  • Pitted dates: Naturally sweet and full of fiber, these form the base of the caramel.
  • Almond butter: Adds a creamy, nutty richness while keeping it dairy-free.
  • Hot water or almond milk: Choose almond milk for extra creaminess or hot water for a lighter option.
  • Vanilla extract: Enhances the caramel flavor with warm, aromatic notes.
  • Kosher salt: Balances the sweetness and elevates the flavor.

 

Top down of date caramel in a high powered blender

 

How to Make Date Caramel Sauce

1. Prepare the Dates

  • Remove any pits if the dates aren’t already pitted.

2. Soften the Dates

  • Place the pitted dates in a heatproof bowl.
  • Pour hot water (boiling works best) over the dates to cover them.
  • Let the dates soak for 15–20 minutes to soften, making them easier to blend.

3. Blend the Ingredients

  • Transfer the soaked dates and their water to a high-speed blender or food processor.
  • Add almond butter, vanilla extract, and kosher salt.
  • Start blending at a low speed, gradually increasing to high speed.
  • Scrape down the sides as needed and blend until smooth and creamy.

4. Adjust the Consistency

  • If the caramel is too thick, add more hot water or almond milk, one tablespoon at a time, until it reaches your desired consistency.

 

Straight on shot of two peanut paradise tropical smoothie cafe copycat smoothies with a blue backdrop.

 

Date Caramel Versatility

This recipe is endlessly adaptable to fit your tastes and needs:

  • Adjust the Consistency: Thin the caramel with water, almond milk, oat milk, coconut milk, or coconut cream.
  • Add Extra Flavor: Mix in almond butter, peanut butter, or a drizzle of maple syrup.
  • Sweeten it Up: Enhance the richness with a touch of chocolate or extra vanilla.

FAQ (Ask A Dietitian!)

Which type of dates tastes like caramel?

Medjool dates taste like caramel. They are sweet, rich, soft, and chewy. 

Are dates good for health?

Dates are a good source of essential nutrients like potassium, magnesium, vitamin B6, and fiber. They are naturally sweet making them an excellent substitute for refined sugar in recipes and snacks. Dates are used in smoothies, baked goods, and other dishes. 

 

A white bowl filled with swirled light brown date caramel

 

Like This Recipe? Try These Smoothie Recipes

Peanut Paradise Smoothie

Peanut Paradise Tropical Smoothie Cafe Copycat, one smoothie in focus, one smoothie in the background and sitting overtop 2 blue coasters, peanut butter and date caramel on spoons in the foreground with fresh sliced bananas.

Peanut Butter Cup Tropical Smoothie Cafe Copycat

Peanut Butter Cup Tropical Smoothie Cafe Copy Cat straight on shot of the smoothie in a glass with a banana garnish and a peanut butter cocoa powder rim

Peach Cobbler Shake

Peach Cobbler shake with three shakes. Blue and white straws sticking out from the shakes.

A white bowl filled with swirled light brown date caramel

Date Caramel with Almond Butter

Sarah Harper MS, RD, LDN
Date Caramel with Almond Butter is sweet, rich, and delicious. Enjoy this caramel with smoothies, apples, or oatmeal.
Prep Time 5 minutes
Soak Time 20 minutes
Total Time 25 minutes
Course Dessert, Drinks, Snack
Cuisine American
Servings 8 servings
Calories 100 kcal

Equipment

  • 1 high powered blender

Ingredients
  

  • 1 cup pitted medjool dates
  • 1/4 cup almond butter
  • 1/4 cup hot water
  • 1 tsp vanilla extract
  • 1/4 tsp kosher salt

Instructions
 

Prepare the Dates

  • Remove any pits from dates if not already pitted.

Soak The Dates

  • Place the pitted dates in a heatproof bowl.
    Pour the hot water over the dates to soften them.
    Let the dates soak in the hot water for 15-20 minutes. This will make them easier to blend into a smooth caramel.

Blend the ingredients

  • After soaking the dates, transfer them along with the soaking water to a high-speed blender, then add the remaining ingredients to the high-speed blender.
    Blend at a low speed and gradually increase to high.
    Blend until the mixture becomes smooth and creamy, scraping down the sides of the blender.

Adjust the Consistency

  • If the date caramel is too thick, you can add more hot water 1 tbsp at a time.

Nutrition

Calories: 100kcalCarbohydrates: 15gProtein: 2gFat: 4gSaturated Fat: 0.3gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 74mgPotassium: 187mgFiber: 2gSugar: 13gVitamin A: 27IUCalcium: 39mgIron: 0.4mg
Keyword 5-ingredient
Tried this recipe?Let us know how it was!
The Best Collagen Hot Chocolate Recipe

The Best Collagen Hot Chocolate Recipe

The Best Collagen Hot Chocolate Recipe

One of my favorite evening rituals is indulging in a cozy cup of healthy collagen hot chocolate to wind down the day. It’s a satisfying way to curb chocolate cravings while supporting muscle recovery, as collagen supplementation provides protein that aids muscle repair.

Plus, this version contains no white sugar, making it perfect for those with a sweet tooth who are also mindful of their weight loss goals.

This recipe aligns beautifully with a flexitarian lifestyle. While you can use plant-based milk to suit your preferences, keep in mind that collagen, as a dietary supplement, is only sourced from animals such as bovine, marine, or poultry, and is not available in a plant-based form.

collagen hot chocolate with marshmallows in a white and grey mug

Ingredients For This Healthy Collagen Hot Chocolate

Hot Chocolate Mix

Collagen Powder

  • Chocolate collagen powder adds flavor and 11g of protein per serving (Earth Fed Muscle is my favorite).
  • For unflavored options, try Vital Proteins Bovine or Marine Collagen varieties. If opting for unflavored collagen add more hot chocolate mix to taste. I use 1 heaping tbsp of my Homemade Hot Cocoa Mix per 8oz.

Milk Options

  • Use your favorite milk or milk alternative:
    • Dairy options: 2% milk or whole milk.
    • Plant-based favorites: almond milk, oat milk, or soy milk.

Optional Additions

  • Flavor boosters: sea salt, cinnamon, fresh nutmeg.
  • Need more sweet? Sweeten naturally with a drizzle of maple syrup.

image of my 2 favorite collagen powders. A chocolate earth fed muscl e and an unflavored vital proteinsv

How To Make Collagen Hot Chocolate in 5 easy Steps

  1. Heat the Milk in the Microwave:
    • Pour 6–8 oz of milk into a large, microwave-safe mug (big enough to prevent sloshing during step 3).
    • Heat on high for 1–1.5 minutes, or until hot but not boiling. Add water at this stage if desired.
  2. Add Powders on Top:
    • Sprinkle the hot chocolate mix and chocolate collagen powder directly onto the hot milk.
  3. Blend with a Milk Frother:
    • Use a milk frother to mix everything until smooth and creamy. Tip: Use a gentle motion to avoid splashing if your mug isn’t large enough.
  4. Optional: Add Sea Salt:
    • Stir or froth in 1/4 tsp sea salt for a sweet-salty twist.
  5. Top with Whipped Cream or Cold Foam:
    • For whipped cream: Add a dollop on top of the hot chocolate.
    • For cold foam: Froth 1–2 tbsp milk or heavy cream in a frother, then gently spoon it over the drink.

Serve and Enjoy: Sip your frothy, luxurious collagen hot chocolate, perfect for a cozy treat! This method ensures a mess-free experience with an indulgent finish from the toppings.

Customization and Tips

Flexitarian Customization Ideas

  • Plant-Based Adjustments: Swap in oat, almond, or soy milk for a plant milk version. Oat milk is a great option for its creaminess, while almond milk adds subtle sweet flavors.
  • Natural Sweetness: Opt for maple syrup, honey, or stevia as alternatives to refined sugar. These provide natural sweetness without compromising on flavor.
  • Allergy-Friendly Notes: Avoid adverse reactions by using nut-free milks like oat or rice milk, and choose certified gluten-free ingredients for those with sensitivities. Soy-free options like coconut milk are another great option.

Tips for Adding Collagen to Hot Beverages:

  1. Stir Well: To avoid clumping, stir collagen powder thoroughly into your drink. Using a frother or blender can help it dissolve completely.
  2. Avoid Boiling: While collagen is heat-stable, it’s best to add it after the liquid has been heated to your desired drinking temperature, rather than boiling it, to preserve its quality.
  3. Flavor Consideration: Most collagen powders are flavorless, but some come with added flavors or sweeteners i.e. Earth Fed Muscles Chocolate Collagen. Some other flavors I’ve seen include strawberry lemonade, lemon, and vanilla. Choose one that complements your beverage.

Collagen Tips For The Perfect Hot Drink

  • Blending Tips: Use a frother or whisk to mix thoroughly for a creamy and smooth hot drink. Proper blending ensures all the flavors meld beautifully.
  • Flavor Boosters: Enhance your hot chocolate with a pinch of cinnamon, a splash of vanilla extract, or a sprinkle of sea salt to balance the level of sweetness.
  • Topping Ideas: Take your hot drink to the next level with fun toppings like marshmallows, grated chocolate, fresh cinnamon or nutmeg, or even a sprinkle of cacao nibs for extra flavor and texture.

collagen hot chocolate with marshmallows in a white and grey mug

Collagen Protein in Hot Beverages: Key Facts

  • Health Benefits: Supports muscle recovery, improves skin health, strengthens hair, promotes joint, connective tissue, and bone health.
  • Heat Stability: Collagen peptides (hydrolyzed collagen) remain stable at typical beverage temperatures (<300°F/150°C). Research shows they can even withstand up to 572°F (300°C) for short periods.
  • Misconceptions: While prolonged high heat (e.g., baking) may reduce some functional properties, collagen stays stable and bioavailable in hot drinks like hot chocolate, coffee, or tea.
  • Not a Complete Protein: Collagen is rich in glycine, proline, and hydroxyproline, which are essential for supporting skin, joint, bone, and connective tissue health. However, it lacks tryptophan, one of the nine essential amino acids, and does not provide the full spectrum needed for optimal muscle protein synthesis (MPS). To ensure a complete amino acid profile, pair collagen with other protein sources like dairy milk, soy milk, or nuts. While collagen alone cannot fulfill your daily protein needs for MPS, it serves a complementary role in overall health and recovery.

Takeaway: Collagen is safe and effective in hot beverages, offering unique benefits for skin, joints, and connective tissue. While not a complete protein, pairing it with complementary sources like dairy or soy ensures balanced nutrition. Trust science, not myths!

More Delicious Drink Recipes

Healthy Berry Bliss Tropical Smoothie Copycat Recipe

How To Make An Easy Kombucha Mocktail

The Best Pumpkin Pie Smoothie: Easy and Healthy Recipe

collagen hot chocolate with marshmallows in a white and grey mug

The Best Collagen Hot Chocolate

Sarah Harper MS, RD, LDN
This healthy hot chocolate is the perfect evening treat to satisfy your chocolate cravings while supporting muscle recovery and aligning with your weight loss goals. Made with natural ingredients and customizable to suit a flexitarian lifestyle, it’s a comforting way to enjoy a warm, protein-packed drink.
Prep Time 5 minutes
Cook Time 2 minutes
Total Time 7 minutes
Course Drinks
Cuisine American
Servings 1
Calories 184 kcal

Equipment

  • milk frother or whisk
  • large microwave safe mug
  • measuring spoons
  • spoon
  • microwave
  • grater optional

Ingredients
  

  • 2 tsp hot chocolate mix
  • 2 tbsp chocolate collagen powder
  • 6 oz 2% milk
  • 4 oz water
  • ¼ tsp sea salt
  • whipped cream, marshamallows, or cold foam optional

Instructions
 

Heat the Milk in the Microwave:

  • Pour 6–8 oz of milk into a large, microwave-safe mug (big enough to prevent sloshing). Heat on high for 1–1.5 minutes, or until hot but not boiling. Add water at this stage if desired.

Add Powders on Top:

  • Sprinkle the hot chocolate mix and chocolate collagen powder directly onto the hot milk.

Blend with a Milk Frother:

  • Use a milk frother to mix everything until smooth and creamy. Tip: Use a gentle motion to avoid splashing if your mug isn’t large enough.

Optional: Add Sea Salt:

  • Stir or froth in 1/4 tsp sea salt for a sweet-salty twist.

Optional Top with Whipped Cream, Marshmallows, or Cold Foam:

  • For whipped cream: Add a dollop on top of the hot chocolate. For cold foam: Froth 1–2 tbsp milk or heavy cream in a frother, then gently spoon it over the drink.

Notes

Nutrition facts for this recipe may vary slightly depending on the specific ingredients and brands you use, such as your choice of milk, collagen powder, or sweeteners. For the most accurate information, calculate nutrition facts based on the exact products you select.

Nutrition

Calories: 184kcalCarbohydrates: 19gProtein: 17gFat: 5gSaturated Fat: 4gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 1gTrans Fat: 0.2gCholesterol: 14mgSodium: 822mgPotassium: 238mgFiber: 1gSugar: 17gVitamin A: 175IUVitamin C: 0.3mgCalcium: 222mgIron: 0.3mg
Keyword 5-ingredient
Tried this recipe?Let us know how it was!

Sources: