Simple Roasted Romanesco with Lemon, Garlic, and Parmesean

Simple Roasted Romanesco with Lemon, Garlic, and Parmesean

​Roasted Romanesco with Garlic, Lemon, and Parmesan

Roasting veggies is my go-to for a healthy, easy side. Simple recipes like this make eating well effortless!
Romanesco is a vibrant fall vegetable, similar to broccoli and cauliflower, with a fresh, crisp flavor.
roasted romanesco with lemon, garlic, and parmesan

“What does Romanesco broccoli taste like?”

Raw Romanesco is crisp and mildly sweet, with a flavor similar to cauliflower but a bit nuttier and more delicate. When cooked, it softens and becomes richer and slightly buttery, with roasted notes that bring out its natural sweetness.
head of romanesco in a white bowl

Why You’ll Keep Making This Romanesco Again and Again

Easy: This recipe comes together with simple ingredients and minimal cleanup.
Nutritious: Romanesco has vitamin C, fiber, and other nutrients. Plus, it’s a delicious way to amp up your daily intake of veggies.
Quick: This recipe is ready in under an hour. Prep time is 5-10 minutes, depending on how confident you feel trimming the romanesco. Roasting takes about 20-25 minutes, and finishing (adding toppings, tossing, and serving) takes about 5 minutes.
Seasonal: This is one of my favorite fall veggies. It’s unique, healthy, and delicious. You can find Romanesco at your local farmers’ market, but I found this head at my local grocery store. I was super excited to see one of my favorite veggies in the produce aisle.
Great for Meal prep: I love to make a big pan of this for ingredient prep and eat the roasted veggies in grain bowls or as a snack throughout the week.

Equipment

Ingredients For This Recipe

ingredients for roasted romanesco
One Head of Romanesco – trimmed into florets
Olive Oil – one that you would want to dip bread in
Garlic Cloves – minced
Lemon – both the zest and juice
Parmesan Cheese – as much or as little as you would like. Its nutty flavor enhances the veggie.
Red Pepper Flakes – for a touch of heat
Salt and Pepper – to taste. I use 1/2 tsp salt while roasting and finish it off with fresh cracked pepper.
Tip: The Parmesan adds its own salty kick, so I usually taste and only add a pinch more salt at the end if needed.

roasted romanesco in a cast iron skillet

Instructions

  1. Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
  2. In a large bowl, toss Romanesco florets with olive oil, garlic, and salt until evenly coated.
  3. Spread in a single layer on the large baking sheet or cast iron skillet.
  4. Roast in a hot oven for 20–25 minutes, stirring halfway through, until tender and lightly browned on the edges.
  5. Remove from oven and immediately top with lemon zest, lemon juice, Parmesan, chili flakes, and black pepper. Toss gently while warm so the cheese melts slightly.
  6. Taste and adjust salt if needed. Serve warm.

Recipe Tips & Variations

Make it vegan: Swap Parmesan for nutritional yeast or pine nuts.

Add freshness: Finish with fresh parsley for more herbaceousness.

Meal prep tip: Roasted Romanesco keeps well for up to 3 days in the fridge; reheat in a 375°F oven for 8–10 minutes to restore crispness.

Veggie Tip: Because Romanesco has a firmer texture than cauliflower, you’ll want to avoid over-cooking. Keep the veggie with a bit of crunch.

Serving Suggestion: This side pairs beautifully with pasta, grilled fish, roasted chicken, or alongside a garden-fresh green tomato salad. I love to make this with some homemade pizza or Cashew Alfredo Pasta to bump up my veggies!

roasted romanesco with lemon, garlic, and parmesan

Nutrition Highlights (per serving, serves 4)

Per serving, this side dish has ~160 kcal,  6-8 g protein, and 5-7 g dietary fiber!
Romanesco is rich in vitamin C, fiber, and plant compounds that support gut health and immunity. Plus, this dish easily adds a full 1 vegetable serving to your day! I love that this is a side dish that will fill you up with fiber and a touch of protein!

More Veggie Recipes You Will Love

What other cool-season veggies are you harvesting or purchasing this fall? Check out some of my favorite seasonal recipes.
roasted romanesco with lemon, garlic, and parmesan

Roasted Romanesco with Lemon, Garlic, and Parmesan

Sarah Harper MS, RD, LDN
This roasted Romanesco with garlic, Parmesan, and chili flakes is a simple, plant-forward side dish that’s nutty, slightly spicy, and perfectly golden on the edges.
Prep Time 15 minutes
Cook Time 25 minutes
Finishing 5 minutes
Total Time 45 minutes
Course Side Dish
Cuisine American
Servings 4 servings
Calories 145 kcal

Equipment

  • Sheet Pan or cast iron skillet
  • sharp knife and cutting board
  • measuring spoons
  • cheese grater

Ingredients
  

  • 400 g Romanesco 1 head
  • 2 tbsp olive oil
  • 2 cloves garlic
  • ½ tsp kosher salt
  • 1 tsp lemon zest
  • 2 tbsp lemon juice
  • 1 tsp red chili flakes optional
  • ½ cup Parmesan Cheese
  • Ground Black Pepper and Salt to taste

Instructions
 

Preheat Oven

  • Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.

Toss Romanesco

  • In a large bowl, toss Romanesco florets with olive oil, garlic, and salt until evenly coated.

Roast

  • Spread in a single layer on the baking sheet.
    Roast for 20–25 minutes, stirring halfway through, until tender and lightly browned on the edges.

Finish

  • Remove from oven and immediately top with lemon zest, lemon juice, Parmesan, chili flakes, and black pepper. Toss gently while warm so the cheese melts slightly.
    Taste and adjust salt if needed. Serve warm.

Notes

Romanesco is a great source of fiber and vitamin C. According to USDA FoodData Central and independent nutrient analyses, 100 g of raw Romanesco provides about 5.5 g of dietary fiber (SNAP Calorie, n.d.). 
Source: USDA FoodData Central / SNAP Calorie – Romanesco Broccoli Nutrition

Nutrition

Calories: 145kcalCarbohydrates: 7gProtein: 7gFat: 11gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 6gCholesterol: 9mgSodium: 521mgPotassium: 313mgFiber: 3gSugar: 3gVitamin A: 249IUVitamin C: 139mgCalcium: 156mgIron: 4mg
Keyword 5-ingredient
Tried this recipe?Let us know how it was!
Easy High-Protein Whipped Herb Cottage Cheese Sauce

Easy High-Protein Whipped Herb Cottage Cheese Sauce

Easy High-Protein Whipped Herb Cottage Cheese Sauce

This recipe comes together in about 5 minutes! It uses simple ingredients and is delicious on so many foods! From roasted veggies to wraps to grain bowls, this recipe will be your new go-to for dipping, drizzling, and slathering.
I took this recipe and used it as a finisher for my Zucchini Casserole! It’s a great way to bump up the protein and flavor!

Equipment

  • Blender or food processor – you could also use a mini food processor.
  • Measuring cups and spoons
  • Rubber spatula – To scrape down the sides of the blender for an even texture.
  • Sharp knife and cutting board

 

ingredients for whipped herb cottage cheese sauce

Ingredients for This Recipe

This creamy whipped sauce is a delicious way to enjoy cottage cheese in a fresh, flavorful way.

  • Full-fat cottage cheese: For the best flavor and a rich, creamy texture. I chose a local cottage cheese to Washington, Eberhard’s, but use whichever brand you prefer!

  • Rice wine vinegar (or white wine vinegar): Adds a subtle tang and brightness.

  • Olive oil: Brings healthy fats and a smooth, silky finish.

  • Fresh herbs: Chives, basil, parsley, and (optional) tarragon. Use whatever herbs you have on hand or growing in your garden! If I were choosing just two, I’d go with basil or parsley plus chives.

  • Salt and freshly ground black pepper: always to round out flavors!

making whipped herb cottage cheese sauce with ingredients and then mixed in the blender

How to Make the Sauce in 5 minutes or less!

This Whipped Cottage Cheese Herb Sauce comes together in minutes, just blend, stir, and serve.

Blend the base: Add cottage cheese, rice wine vinegar, olive oil, salt, and pepper to a blender or food processor. Blend until completely smooth and creamy.

    • Tip: Scrape down the sides once or twice to ensure a silky texture, no lumps!

Add herbs: Stir in (or pulse briefly) the chives, basil, parsley, and tarragon.

Taste and adjust: Add an extra splash of vinegar for more tang or another pinch of salt to brighten the flavor.

Serve and store: Spoon over warm casseroles, roasted vegetables, or grain bowls. Store leftovers in a sealed jar for up to 3 days and stir before serving.

    • Tip: For an extra-smooth finish, chill the sauce for 30 minutes before serving; it thickens slightly and the flavors meld beautifully.

Garlic close up on stalk

Optional Swaps and Add-Ins

Try some of these easy (and delicious) ways to make this sauce your own:

  • Cottage cheese: For a more luxurious dip, swap part of the cottage cheese for sour cream. You can also use plain Greek yogurt for extra tang and creaminess.

  • Garlic: Add a clove of fresh garlic or a pinch of garlic powder for more flavor, it instantly turns this into a garlic-herb cottage cheese dip or sauce.

  • Acid: Swap the vinegar for fresh lemon juice for a brighter, citrusy twist.

plate of zucchini casserole

Healthy Ways to Use Cottage Cheese Sauce

Make this recipe and use it for meal prep during the week! I like to whip up a batch on Sunday and use it with meals throughout the week.
  • As a high-protein dip: This makes for a great high-protein snack or the perfect appetizer. Use it as a dip for pita chips, pretzels, fresh veggies such as bell peppers, carrots, celery, or snap peas, or even roasted veggies and potatoes.
  • In a wrap or sandwich: this makes a great spread for a midday meal.
  • Drizzled on a bowl: Think a grain base with veggies, a protein, something extra for flavor, and this sauce. Try Quinoa, chopped kale, shredded carrot, and sliced radishes, with baked tofu, green onion, olives, and this sauce.
  • As a finisher: I use this recipe to add more flavor to my Healthy Zucchini Casserole Recipe!
blended cottage cheese herb sauce

Protein and Nutrition Benefits

This sauce is a great alternative to many mayo-based sauces or store-bought sauces that may be loaded with sugar and other unpronounceable ingredients.
With about 15g of protein per cup, cottage cheese is a terrific vegetarian option for increasing protein in the diet. Cottage cheese is also calcium rich, important for bone and muscle health. Herbs have antioxidants and micronutrients.

How Long Does It Last in the Fridge?

In an airtight container, this sauce will last 3-5 days in the fridge. Great for meal prepping for the week! Use it as a sauce for a zucchini casserole, then as a spread on sandwiches and wraps for lunches later in the week.

More Easy Recipes for Healthy Sauces and Dressings

Creamy Cashew Caesar Dressing Recipe

Spicy Cashew Dressing Recipe: Better Than Trader Joes

Creamy Apple Walnut Dressing (Vegan & Easy Blender Recipe)

You’ll Want to Pour This 5-Minute Balsamic Basil Vinaigrette on Everything

blended cottage cheese herb sauce

Whipped Herb Cottage Cheese Sauce

Sarah Harper MS, RD, LDN
Creamy, herby, and high in protein, this whipped cottage cheese sauce adds a fresh, flavorful boost to veggies, grain bowls, and everything in between.
Prep Time 5 minutes
Total Time 5 minutes
Course sauce
Cuisine American
Servings 4 servings
Calories 85 kcal

Equipment

  • Blender food processor
  • silicon spatula
  • measuring cups and spoons
  • knife and cutting board

Ingredients
  

  • 1 cup full fat cottage cheese
  • 1 tbsp rice wine vinegar
  • 1 tbsp olive oil
  • 2 tbsp fresh chives
  • 2 tbsp fresh parsley
  • 1 tbsp fresh basil
  • ¼ tsp fresh tarragon
  • 1/4 tsp kosher salt
  • tsp black pepper

Instructions
 

Blend

  • Add cottage cheese, vinegar, olive oil, salt, and pepper to a blender or food processor.

Blend in Herbs

  • Stir in or briefly pulse the chives, basil, parsley, and tarragon. (Per desired consistancy).

Taste and Adjust

  • Taste the sauce and adjust as needed, such as add a pinch more salt, a drizzle of vinegar or lemon juice for brightness, or extra herbs for a stronger flavor.

Serve

  • Spoon or drizzle over casseroles, roasted vegetables, or grain bowls.

Nutrition

Calories: 85kcalCarbohydrates: 2gProtein: 6gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 3gCholesterol: 9mgSodium: 312mgPotassium: 76mgFiber: 0.1gSugar: 1gVitamin A: 339IUVitamin C: 4mgCalcium: 51mgIron: 0.3mg
Keyword 30 minutes or less
Tried this recipe?Let us know how it was!
Healthy Cheesy Zucchini Casserole Recipe

Healthy Cheesy Zucchini Casserole Recipe

Easy And Healthy Cheesy Zucchini Casserole with Mushrooms and Cottage Cheese

Hello Zucchini Lovers! Whether you grabbed some zucchini from the farmers’ market, have some in your fridge that you want to use up, or have a bunch growing in your garden, this recipe is for you!

This recipe is perfect for when you have an abundance of zucchini. You can even prep your summer zucchini for winter casseroles by freezing it when it is ripe and ready for eating. Anyway you slice it, this is one of my favorite casserole recipes featuring tender zucchini.

I make this casserole extra special with a homemade walnut breadcrumb topping made with leftover crusty bakery bread and I serve it all with a whipped herbed cottage cheese sauce for extra creaminess and freshness. This recipe is soon to be your favorite zucchini recipe.

plate of zucchini casserole

Why You Will Love This Recipe

Vegetarian: This is 100% vegetarian

High Protein: This recipe has high-protein ingredients like cottage cheese and eggs.

Veggie Packed: This recipe is loaded with zucchini and mushrooms

Cheesy: This recipe has creamy cottage cheese and sharp and creamy parmesean cheese, adding to the decant flavors of the dish.

Whole Foods: You know all the foods in this recipe.

Easy Recipe: This Easy zucchini casserole  recipe is perfect as an easy side dish to compliment a main protein like grilled chicken thighs, baked fish, or air fryer tofu.

Versatile: keep this 100% vegetarian or add some ground chicken or turkey to the mushroom sauté before the bake for even more of a protein punch.

Special Touches
Meal Prep Friendly- this is there perfect side dish to make in advance for busy weeknights.

Equipment

  • mixing bowl
  • measuring cups
  • mandolin or sharp knife
  • casserole dish
  • serving spoon
labeled ingredients for zucchini casserole recipe

Ingredients

Zucchini Slices: Sliced thin with a mandolin, but you could use a sharp knife
Sautéed Mushrooms: Sliced and sauteed in a good-quality olive oil
Cream sauce base: With ingredients such as cottage cheese, milk, eggs, parmesan cheese, and olive oil, this cream sauce is truly luxurious while adding bulk to the recipe.
Bread Crumb Topping: This sends this recipe over the top. Making your own homemade breadcrumb walnut topping makes this casserole extra special.
Whipped Herb Cottage Cheese Sauce to Finish: This adds a boost of freshness that visually looks amazing, but also tastes fantastic paired with the zucchini and mushrooms.

Step-by-Step Instructions

Prep the pan & zucchini

    • Heat oven to 375°F (190°C). Lightly oil a 9×9 baking dish.

    • Slice 2 medium zucchini into thin rounds.

    • Tip (avoid watery bakes): Skip extra-large zucchini, they hold more water and taste blander. Using frozen zucchini noodles? Thaw, squeeze dry, and chop into 1–2″ lengths so they layer neatly.

sautéing mushrooms

Sauté the veggies

    • In a large skillet, heat 1 Tbsp olive oil.

    • Cook 1 sliced onion until golden (about 8 min). Add 3 cloves minced garlic and 8 oz sliced mushrooms; cook until the mushrooms release liquid and it evaporates and they brown (6–8 min). Season with salt/pepper.

    • Tip Moisture control: Cook until the pan looks nearly dry, this keeps the casserole from becoming too watery. 

Make the cream base

    • Whisk ¼ cup milk, ¼ cup cottage cheese, 2 eggs, ¼ cup grated Parmesan, a pinch of red pepper flakes(optional), salt, and black pepper until smooth.

Assembling zucchini casserole

Assemble

    • Layer all the zucchini in the dish.

    • Spoon the mushroom-onion mixture over top.

    • Pour the cream base evenly over the vegetables.

    • Sprinkle the remaining ¼ cup Parmesan over everything.

    • Top with ½ cup walnut breadcrumbs (your mix of fresh breadcrumbs + chopped walnuts).

    • Finish with a generous drizzle of olive oil over the crumbs.

Bake

    • Cover the dish loosely with foil and bake 20 minutes.
    • Remove foil and bake 15–20 minutes more, until the top is golden and the center is set.

    • Oven variance tip: Cooking times vary by oven, check early on in the bake. If the top browns too fast, re-cover with foil.

top down of healthy zucchini casserole

Rest & Finish

  • Let sit 10 minutes to set.
  • Shower with fresh herbs (basil, parsley, chives, thyme, or oregano).
  • Serve with the Whipped Cottage Cheese Herb Sauce on the side or spooned over each portion.

Variations

Cheese: Add mozzarella cheese or sharp cheddar cheese for even more cheesiness.
Veggie addition: I use sautéed mushrooms, but you could also include bell peppers, beans, tomatoes, or corn.
Use fresh zucchini (sliced or grated), frozen zucchini (diced, spiraled).
Casserole Cream Sauce: For this sauce, I blended cottage cheese with the milk and eggs. You could use sour cream, yogurt, or heavy cream.
Breadcrumbs: You can omit the nuts in the breadcrumb recipe or could use store-bought breadcrumbs if you prefer.
Whipped Cottage Cheese Herb Sauce: For MORE flavor and protein

How To Serve

As a side dish: Pair with roasted chicken, grilled fish, or a simple green salad.

As a brunch recipe: Serve warm with eggs and fresh fruit.

Healthy snack: Cut into squares and enjoy warm or cold.

Meal prep: Portion into containers for easy grab-and-go lunches or dinners.

plate of zucchini casserole

Storage Suggestions

Refrigerator: Let the casserole cool completely. Store leftovers in an airtight container or cover the baking dish tightly with foil. Keep in the fridge for up to 5 days.

Freezer: Slice into portions and wrap tightly in foil or place in freezer-safe containers. Freeze for up to 3 months. For best results, thaw overnight in the fridge before reheating.

Reheating Instructions

Oven (best for texture): Preheat to 350°F (175°C). Cover the casserole with foil to prevent the topping from burning and heat for 20–25 minutes, or until warmed through. For a crispier topping, remove foil for the last 5 minutes.

Microwave (quick option): Place a portion on a microwave-safe plate, cover lightly, and heat for 1–2 minutes, checking halfway through. Note: the topping will soften in the microwave.

From frozen: Bake covered at 350°F for 40–45 minutes, then uncover and bake another 10 minutes until hot in the center and the topping is crisp.

This recipe might be even better the next day as leftover zucchini casserole! It might sound weird but, I love to eat a slice of this at breakfast with a cup of coffee and a side of fresh fruit.

More Holiday Recipes

Easy Cheesy Corn Casserole: A Healthy Recipe without Jiffy

Holiday Sugar Plum Baked Oatmeal (Cozy Christmas Breakfast Recipe)

Air Fried Brussels Sprouts with Horseradish Aioli

Pear Cardamom Bread with a Cardamom Crumble

top down of healthy zucchini casserole

Healthy Zucchini Casserole with Walnut Breadcrumb Topping

Sarah Harper MS, RD, LDN
This Healthy Zucchini Casserole incorporates zucchini, mushrooms, and cottage cheese to create a delicious and creamy casserole. Ready in just 45min this recipe is easy to make and quick to bring together.
Prep Time 25 minutes
Cook Time 20 minutes
Total Time 45 minutes
Course Side Dish
Cuisine American
Servings 8 servings
Calories 104 kcal

Equipment

  • 9x9 baking dish or similar
  • large skillet
  • mixing bowls
  • Whisk
  • cutting board and knife
  • measuring cups and spoons

Ingredients
  

  • 2 medium zucchini, sliced into thin rounds
  • 8 oz mushrooms, sliced
  • 1 medium onion, chopped
  • 3 garlic cloves, minced
  • 2 tbsp olive oil
  • ¼ cup milk 2% or whole
  • ¼ cup cottage cheese
  • ½ cup parmesan cheese divided, 1/4 cup for cream base, 1/4 cup for layering
  • 2 eggs
  • 3 tbsp fresh herbs

Walnut Breadcrumb Topping

  • 2 cups bread cubes stale or day old works best
  • 2 tbsp olive oil
  • cup walnuts
  • ¼ tsp kosher salt
  • ¼ tsp black pepper
  • ½ cup Whipped Herb Cottage Cheese Sauce optional

Instructions
 

Preheat oven:

  • Heat to 375°F (190°C). Lightly oil a 9x9 or similar baking dish.

Cook aromatics:

  • Heat olive oil in a skillet. Add onion and cook until golden, about 8 minutes. Add garlic and mushrooms with a pinch of salt. Cook until mushrooms release liquid and start to brown, ~6–7 minutes.

Make cream base:

  • In a bowl, whisk together milk, cottage cheese, ¼ cup Parmesan, and eggs. Season with salt and pepper.

Walnut Breadcrumbs

  • Tear or cube the bread, then pulse in the food processor until you reach coarse crumbs.
    Spread the fresh crumbs on a baking sheet. Bake at 300°F (150°C) for 8–12 minutes, stirring once or twice, until dry and golden.
    You can pulse the walnuts separately in the food processor, then toast them together with the breadcrumbs in the oven ortoss both in a skillet with olive oil until fragrant.
    Season with salt, pepper, and Parmesan (if using).

Assemble casserole

  • Spread zucchini slices in the baking dish.
    Add the mushroom-onion mixture.
    Pour the cream base evenly over the vegetables.
    Sprinkle the remaining ¼ cup Parmesan over the top.
    Add an even layer of walnut breadcrumbs.

Bake:

  • Drizzle the top generously with olive oil. Cover loosely with foil and bake 20 minutes. Remove foil and bake another 15–20 minutes until golden and set in the center.

Finish with herbs:

  • Sprinkle fresh herbs over the top before serving.

Nutrition

Calories: 104kcalCarbohydrates: 5gProtein: 6gFat: 7gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 0.004gCholesterol: 47mgSodium: 147mgPotassium: 327mgFiber: 1gSugar: 3gVitamin A: 354IUVitamin C: 12mgCalcium: 115mgIron: 1mg
Keyword casserole, zucchini
Tried this recipe?Let us know how it was!

 

How To Make Your Own Starbucks Protein Cold Foam Recipe

How To Make Your Own Starbucks Protein Cold Foam Recipe

Make Your Own Starbucks Protein Cold Foam Recipe at Home! (A Dietitian’s Protein Coffee Hack!)

I have been adding protein to my coffee for YEARS. Many dietitians and health professionals including Stacy Sims an international exercise physiologist and nutrition scientist ​with an MSc and PhD and author of FEAR, also enjoys a cup of protein boost in her coffee in the morning.

For me, starting the morning off with added protein in my coffee is a great start to the day and helps me meet my protein goals with lifting and endurance running.

To be honest, this Starbucks copycats cold foam recipe might be the easiest one to DIY! Really, all you need is milk. So, I’ll walk you through how to make two variations of a vanilla cold foam that you’ll want to make again and again.

two coffees with protein cold foam

Two Methods of Making Your Homemade version of Starbucks Vanilla Cold Foam 

1st Method: Milk + Vanilla Protein Powder
Whey protein froths in milk extremely well, sometimes too well! It’s the same reason I now add my protein powder last when blending smoothies to prevent them from getting overly frothy.

2nd Method: Milk + Coconut Sugar + Vanilla Extract
This is my preferred topper for hot coffee most mornings. It’s not too sweet and adds just the right amount of vanilla flavor.

Why You Will Love This Recipe

Easy: This might be the easiest recipe I have on this blog!

Customizable: Make this for your favorite morning beverage weather its an iced coffee or a hot americano. Everyone has their own special morning routine! I shared a bit about mine further in this article. What’s yours? Would these protein cold foam hacks elevate your morning?

Protein Goals (check!): From weightlifting to the endurance athlete to someone just trying to get enough protein in your day to help meet your health goals, this recipe meets you where you are at. Plus, I love a good protein or fiber hack!

Equipment Needed

  • Hand Frother or Milk Frother
  • jar or cup
  • measuring cups and spoons (or eye ball it)

 

Ingredients and Instructions

These recipes couldn’t be simpler. The ingredients include:

Milk: Use a high-protein milk also labeled as ultra-filtered milk. Some brands that carry high-protein milk include Fairlife, Horizon, Darigold, and Lactaid. I use Dairgold, they are a company local to the PNW!

two milks ready to be frothed for protein cold foam

Vanilla Addition: Either 1 tbsp vanilla protein powder or 1 tsp sweetener of choice (coconut sugar, brown sugar, honey, maple syrup, date syrup, agave), ¼ tsp vanilla extract. Alternatively, if you have a vanilla syrup you love a couple tsps of that would also work well.

Step By Step Instructions

First, choose your version:

  • Protein-Boosted: Use 4 oz milk + 1 tbsp protein powder.
  • Vanilla-Sweetened: Use 4 oz milk + 1 tsp coconut sugar + ¼ tsp vanilla extract.

 

frothing milk

Add your selected ingredients to a hand frother and froth for 10–15 seconds, or until thick, creamy, and foamy.

frothed milks

Other ways to froth:

  • Blend on low speed in a small blender for about 10 seconds.
  • Shake vigorously in a mason jar for 30–45 seconds.

Last, spoon or pour the cold foam over coffee of choice (cold brew, iced latte, americano, etc.)

Nutrition (per variation)

As a Registered Dietitian and Certified Nutritionist, adding a protein boosted coffee to your day is the perfect addition to get a head start on meeting your daily goals for protein. The below nutrition information is based on the recipe, see below for more details.

Vanilla Protein Powder-Boosted: 125 calories | 12 g protein | 7 g carbs | 4.5 g fat | 0 g fiber

Vanilla-Sweetened: 100 calories | 7 g protein | 10 g carbs | 4 g fat | 0 g fiber

Flavor Variations to Try!

Below are some Protein Cold Foam Flavors Starucks does not carry. Try these flavor combinations for even more variety of fun drinks at home.

  • Cinnamon Maple Cold Foam

Add 1 tsp pure maple syrup and ¼ tsp ground cinnamon.

  • French Vanilla Cold Foam

Add sweetener of choice with ⅛ tsp vanilla extract and ⅛ tsp almond extract.

  • Fall Spice Cold Foam

Mix in ½ tsp pumpkin pie spice (or cinnamon + nutmeg + cloves)

  • Pumpkin Spice Cold Foam

Mix in ½ tsp pumpkin pie spice (or cinnamon + nutmeg + cloves) and 1 tbsp canned pumpkin.

  • Salted Caramel Cold Foam

Add 1 tsp caramel sauce and a tiny pinch of sea salt before frothing.

  • Peppermint Mocha Cold Foam (holiday-ready)

Blend in 1 tsp cocoa powder and ⅛ tsp peppermint extract.

I like to get creative with combinations at home. Sometimes the cold foam doesn’t quite foam up as good as it does for this vanilla cold foam recipe but that is okay with me! I still enjoy it topped over my morning beverage. Don’t be afraid to get wild with your favorite flavors!

Why Make Cold Foam at Home

For me, in addition to its nutritional benefits, I love to make cold foam at home due to its cost savings!

An Iced Vanilla Protein Latte from Starbucks is reported to cost $8.95. That’s nearly $10 for a cup of coffee. Depending on how you make your coffee at home, it can cost less than $1 to make.

Let’s look at the savings

Let’s say the starbucks drink is $8.95 a drink, and making it from home is approx $1.50 per day.

If you buy one coffee every weekday (5 days/week × 52 weeks = 260 days):

  • $8.95 × 260 = $2,327 Starbucks
  • $1.50 × 260 = $390 Homemade

Savings: $1,937 per year

Don’t get me wrong, I still love an occasional coffee and pastry from my local coffee shop, but I save it for more for those special occasions.

Sarah drinking coffee with protein cold foam

More Than Just Coffee: My Morning Ritual

If you love starting your day with a good cup of coffee, you’ll love this too. I’ve turned my daily brew into a mindful morning ritual that helps me slow down and savor the moment. From my “no recipe” protein coffee routine to the little sweet treats I enjoy it with, it’s a simple reminder that nourishment is about more than just food.

Check out my article: My Morning Ritual: How I Turn Coffee into a Mindful Moment

Tips For The Best Protein Cold Foam

  • The more cold foam you add, the more the protein and calories increase in your beverage.
  • Plant-based protein powders do not work as well as whey protein powders. In general, I just haven’t found a plant-based protein powder that tastes as good as the whey.

If anyone has one they love, send me a message! I want to hear about it!

Best Milk for Cold Foam

A higher protein milk like Dairgold or fairlife adds even more protein to your drink; however, you can use a regular milk if you find the added protein powder to be enough.

You can use 2%, whole milk, or half and half. I’ve even mixed heavy cream in with 2% and whole milk. The higher the fat, the more richness in your cold foam.

Dairy-Free Options: If you are a coffee fanatic and don’t drink milk, you probably already know Barista Oat milk is the go to for foaming for cold foams and lattes. Its natural starches help it foam more like dairy.

Note: Almond milk and other nut milks do not froth quite as nicely.

Storage Suggestions

Cold Foam looses its foam when stored in the refrigerator. However, if you store leftovers in an airtight container, you can just take it out and re froth as needed. Your flavorings are already in there ready to be added to your hot or cold coffee.

two coffees with protein cold foam

 

More Copycat-Style Recipes You Will Love

Panera Mexican Street Corn Chowder: Easy Copycat

Healthy Peanut Butter Cup Tropical Smoothie Cafe Copycat

Southwest Sauce Recipe (High-Protein Copycat)

two coffees with protein cold foam

Protein Cold Foam

Skip the drive-thru and make your own creamy, protein-packed coffee at home! This Vanilla Protein Cold Foam is a Starbucks-inspired twist featuring ultra filtered milk.
Prep Time 3 minutes
Total Time 3 minutes
Course Breakfast
Cuisine American
Servings 1 servings

Equipment

  • milk frother
  • jar or cup

Ingredients
  

  • 4 oz ultra filtered milk

Choose either A or B

A

  • 1 tbsp vanilla protein powder

B

  • 1 tsp coconut sugar
  • ¼ tsp vanilla extract

Instructions
 

Choose Your Version

  • Protein-Boosted: Use 4 oz milk + 1 tbsp protein powder.
    Vanilla-Sweetened: Use 4 oz milk + 1 tsp coconut sugar + ¼ tsp vanilla extract.

Add Ingredients

  • Add your selected ingredients to a milk frother and froth for 10–15 seconds, or until thick, creamy, and foamy.

Spoon and Serve

  • Spoon or pour the cold foam over cold brew, iced coffee, or americano.

Notes

Vanilla Protein Powder-Boosted: 125 calories | 12 g protein | 7 g carbs | 4.5 g fat | 0 g fiber
Vanilla-Sweetened: 100 calories | 7 g protein | 10 g carbs | 4 g fat | 0 g fiber
Keyword 5-ingredient
Tried this recipe?Let us know how it was!
Creamy Apple Walnut Dressing (Vegan & Easy Blender Recipe)

Creamy Apple Walnut Dressing (Vegan & Easy Blender Recipe)

A Creamy & Vegan Dressing or Dip!

This Creamy and Vegan Apple Walnut Dressing can be used as a salad dressing for salad recipes, a protein marinade, or even as a dip for crackers and veggies. Recently, I paired it with my Kale Apple Walnut Salad.

The inspiration for this dressing came from my desire to pair apples in a salad for Thanksgiving and a continuing education event from fall, 2022 through the Culinary Nutrition Collaborative. Kristy Del Coro’s Apple Cider Walnut Vinaigrette was so good, that it inspired me to create a similar dressing to pair with my Kale Apple Walnut Salad.

Below you will find more information about the ingredients, how I make this dressing, how to use this dressing beyond just salads, and some nutrition information about Apple Cider Vinegar, a key ingredient in this dressing.

 

A light brown creamy dressing with a beige spoon dipped. The white bowl with dressing is surrounded by walnuts.

Equipment Needed

  • High Speed Blender – I love my VitaMix
  • Measuring Cups and Spoons
  • Silicone Spatula
  • Mason Jar – For Storage

The Ingredients in This Recipe

Walnuts: This is how I keep this dressing creamy yet mayo-free! Blending nuts into a salad dressing is a delightful way to create a creamy and 100% plant-based dressing.

Don’t have Walnuts or a blender to turn freshly roasted Walnuts into a creamy dressing? No problem, you can use tahini or creamy almond butter instead. You will love either of these alternatives for your massaged kale recipes.

Walnut oil: Walnut oil has a distinctively nutty flavor. Walnut oil is extracted from walnut meats and can be rather pricey. Therefore, you can use a neutral-tasting oil instead, such as avocado or canola.

However, Walnut oil is a great way to keep that Walnut flavor and keep the “healthy Walnut fat” theme for this dressing.

Apple Cider: You could use apple juice or apple cider in this dressing. This apple addition gives the dressing a lovely flavor and some subtle sweetness.

Apple Cider Vinegar (ACV): ACV This pairs so well with the apple cider and gives the dressing a lovely tang. Plus, ACV has health benefits. Two health benefits include improved cholesterol levels and blood sugar management.

My favorite ACV brand is Bragg’s Raw Unfiltered Organic Apple Cider Vinegar

Maple Syrup: You can omit this ingredient or swap it for some local honey (note, honey is not vegan). I like to use it to add a touch more sweetness and flavor complexity to the dressing.

Other Seasonings: Other flavors I include are red pepper flakes, cracked black pepper, and kosher salt.

 

ingredients for creamy apple walnut dressing

 

How to Make this Creamy and Vegan Apple Walnut Dressing

Most salad dressings are super simple to make. This dressing is no exception all you need is a blender.

  • First, add all your ingredients to your blender.

 

ingredients added to a blender for apple walnut dressing

  • Next, blend the ingredients until everything is evenly incorporated.
  • Last, give your dressing a taste and adjust flavors as needed. (i.e. add more sweetness, salt, pepper, etc.)

blended creamy apple walnut dressing in blender

How to use this Creamy Vegan Apple Walnut Dressing

This dressing is so good that I do not want you to limit it to the suggestions I have listed below. If you have other uses for this dressing I would love to hear about them in the comments!

My Personal Favorite – Salad Dressing: This dressing is featured in another recipe in my Kale Apple Walnut Salad.

Some other salad ideas include my Apple, Carrot, Walnut Coleslaw, recipe image below, new article coming soon! You could also use it in a butternut squash salad with spinach, butternut squash, walnuts, hard-boiled eggs, and red onion, not vegan but flexitarian friendly!

 

apple carrot walnut coleslaw in a bowl with a spoon

Dip: This creamy dressing is so thick that it makes for a great dip. Try creating a board with roasted walnuts, sliced apples, celery, carrots, and some crackers, then feature this dip as an accompaniment. Some non-vegan options for your board include prosciutto and cheese.

Another idea for dippers includes, chicken nuggies, roasted potatoes and root vegetables.

Spread: This Apple Walnut Dressing is marvelous as a spread for sandwiches and wraps. Try the combination of deli-sliced tofurkey, thinly sliced apples, spinach, and red onion. For a non-vegan alternative, try swapping the tofurkey for roast turkey.

Additionally, this spread wrapped up in a tortilla complimented with massaged kale, beans, and whatever veggies you have lying around the house makes for a delightful veggie wrap.

Marinade/Sauce: I have used this dressing in marinade for tempeh. Other non-vegan marinade options include an apple walnut marinade for roasted chicken or a sauce slathered over some salmon before baking. 

 

Image of Kale Apple Walnut Salad in a white bowl with a silver serving utensil

 

Why Apple Cider Vinegar Makes This Dressing So Good for You

ACV is made from fermented apple cider and has a sweet apple flavor.

ACV Nutrition: As mentioned earlier, research has shown ACV aids in improving cholesterol levels and in blood sugar management. ACV also contains some Vitamin B complex and Vitamin C. Unpasteurized AVC with a loving mother in the bottle includes thriving probiotics that can aid in gut health. 

How to Use: ACV can be incorporated in salad dressings, marinades, sauces, pickling, and even beverages! 

ACV in beverages?! Yes, ever heard of drinking vinegar? Drinking vinegar is also known as a shrub and we have been drinking shrubs for centuries. You can add a few tablespoons to water or sparkling water.

bowl of apples

Like this Recipe? Try these!

Kale Apple Walnut Salad – the perfect pairing for this dressing

Cilantro Cashew Dressing – another fantastic creamy vegan dressing or dip

Roasted Veggies – Sweet Potatoes, Apples, and Brussel Sprouts – another great apple recipe

Simple Layered Arugula and Spinach Salad with Smoked Trout

 

Image of Creamy Vegan Apple Walnut Dressing

Creamy Vegan Apple Walnut Dressing

Sarah Harper MS, RD, LDN
This Creamy Vegan Apple Walnut Dressing has apple cider, apple cider vinegar, walnut oil, and walnuts to a sweet and creamy dressing that is perfect for those autumn and winter time salads.
Prep Time 5 minutes
Total Time 5 minutes
Course Salad
Cuisine American
Servings 8 servings
Calories 169 kcal

Equipment

  • high powered blender

Ingredients
  

  • 1 cup toasted walnuts
  • 1/4 cup walnut oil or other oil such as olive or avocado
  • 1/3 cup apple cider
  • 1/4 cup apple cider vinegar
  • 1 tbsp maple syrup optional
  • 1/2 tsp red pepper flakes optional
  • 1/4 tsp kosher salt
  • 1/8 tsp pepper

Instructions
 

  • Add all ingredients to a blender. Blend until combined and creamy.

Notes

Try this with my Kale Apple Walnut Salad!
For a thinner dressing, add apple cider or water, 1 tbsp at a time, until desired consistency. 

Nutrition

Calories: 169kcalCarbohydrates: 5gProtein: 2gFat: 16gSaturated Fat: 2gPolyunsaturated Fat: 11gMonounsaturated Fat: 3gSodium: 76mgPotassium: 88mgFiber: 1gSugar: 3gVitamin A: 40IUVitamin C: 0.3mgCalcium: 19mgIron: 0.5mg
Keyword winter
Tried this recipe?Let us know how it was!
Kale Apple Walnut Salad With Creamy Walnut Dressing

Kale Apple Walnut Salad With Creamy Walnut Dressing

Kale Apple Walnut Salad with Creamy Walnut Dressing: A Perfect Kale Salad for The Cooler Months

This Kale Apple Walnut Salad is one of many great easy salad recipes. I pull it out as one of my fall salads or a healthy dose of green in the winter months. This hearty kale salad also makes a great addition to any Thanksgiving menu.

I love Massaged Kale Salads. They are easy, healthy, and a great way to eat more veggies.

Kale Apple Walnut Salads are not new to the internet. However, I love them because you can take that base salad concept and make it your own with additional ingredient add-ins and different salad dressings.

Image of Kale Apple Walnut Salad

The Ingredients in This Kale Salad Recipe

Massaged Kale: Massaging the kale leaves allows for a more palatable salad. Each bite is more manageable and chewable. Check out my article all about How to Create the Perfect Kale Salad. Lacinato kale works well in this salad but you could also use a curly kale or baby kale. 

Walnuts: I use freshly toasted crunchy walnuts in the salad dressing and as a salad topper. Walnuts, like many other nuts, are heart-healthy! I love the nutty and earthy flavor.

Fresh Apples: In this recipe, I use two different types of “all-purpose” apples. I use sweet Honeycrisp apples, Granny Smith, or Pink Lady. These tangy apples are crisp with sweet-tart harmonies and hints of berry flavors.

If you want to substitute the apple, I recommend pears. I recommend a crispier pear variety like a Bosc pear. You could also sub in celery for a crunchy addition or even fennel with a licorice-like flavor.

I prefer to cut the apples into thin matchsticks but diced apples work well too. 

Crispy Quinoa: This is a fun way to incorporate whole grains into your salad. You could use cooked quinoa that is not crispy to make this more of a grain bowl, but I love the crispy quinoa over-top the salad for a crispy, crunchy, and nutty finish. The little black specs in my photos are crispy quinoa. 

Image of ingredients in Kale Apple Walnut Salad

The Creamy Walnut Dressing 

I keep this dressing creamy yet mayo-free by using toasted walnuts. Blending nuts into a salad dressing is a delightful way to create a creamy dressing that is 100% plant-based.

Don’t have Walnuts or a blender to turn freshly roasted Walnuts into a creamy dressing? No problem, you can use tahini or creamy almond butter instead.

Don’t have walnut oil? Olive oil will also work in this recipe. 

For the full details on this recipe, check out my post on this Creamy Vegan Apple Walnut Dressing.

A light brown creamy dressing with a beige spoon dipped. The white bowl with dressing is surrounded by walnuts.

Step By Step Instructions

Make the Dressing:

  • In a blender or food processor, combine the walnut oil, toasted walnuts, apple juice, apple cider vinegar, water, maple syrup, garlic, Dijon mustard, salt, and pepper.
  • Blend until smooth. If the dressing is too thick, add more water, a tablespoon at a time, until the desired consistency is reached.
  • Taste and adjust seasoning if necessary.

Prepare the Kale:

  • In a large salad bowl, add the chopped kale. ( I like to chop the kale into thin strips)
  • Add 1/4 cup of the salad dressing over the kale. Massage the dressing into the kale with your hands for a few minutes until it becomes tender.

Prepare the Salad:

  • Add the sliced crunchy apples and toasted walnuts to the large bowl. 

Assemble the Salad:

  • Pour more dressing (to your liking) over the salad and toss to combine.
  • Sprinkle the crispy quinoa on top just before serving for added crunch.
  • Serve immediately or let it sit for a bit to allow the flavors to meld together.
  • Store any leftovers in an airtight container. 

This is Kale Apple Walnut Salad

Substitutions & Additions

Substitutions

  • Walnuts: Option to substitute the crunchy walnuts for other crunchy nuts or seeds such as pumpkin seeds, sunflower seeds, or almonds. 
  • Apples: Option to substitute the apples with another fruit such as pomegranate seeds, dried cherries, or dried cranberries.

Additions

Do you want to bulk up this Kale Apple Walnut Salad? You can add roasted butternut squash, roasted chicken, or leftover Thanksgiving turkey. 

Feeling like you want some cheese? You can add some vegan feta or, if not trying to keep this a plant-based salad, feel free to incorporate some cheese! Feta cheese, blue cheese, or goat cheese would taste great in this recipe.

I love to encourage creativity in the kitchen. Let this recipe bring on the inspiration!

Vibrant green kale that has been chopped, gathered between two hands over a cutting board

Tips and Tricks

Washing Kale

Tip: Use a Salad Spinner

One of my favorite ways to wash lettuce and greens for salads is with a large bowl of cold water and a salad spinner. 

Washing lettuce and kale for salads is so much easier with a salad spinner. I like to submerge the kale leaves in a large bowl of clean cold water and swish them around. This will loosen any dirt or debris and it will sink to the bottom of the bowl. 

Then, rinse the kale with cool running water and add it to your salad spinner to remove excess water from formthe leaves

Dealing with Leftovers

​Dressing Tip: 

This dressing is simple, and a great recipe to make in bulk and in advance. You can freeze or save it for another recipe for later in the week, like Apple Walnut Marinated Tofu, tempeh, chicken, or salmon.

Salad Tip: If eating this salad for leftovers the next day (so good), don’t add all the crispy quinoa at once to the salad. Despite the name, crispy quinoa that is added to the salad and stored in the fridge will not retain its crispiness overnight. For best results, top each salad before serving. 

Enjoy This Recipe? Check Out These Delicious Salad Recipes

Black Bean Mango Salad Recipe: Ready In Minutes!

Quick Chopped Greek Salad: A Trader Joes Harvest Blend Recipe

Arugula Cottage Cheese Salad with Balsamic Dressing

Easy Italian Grinder Salad (Viral Tik Tok Recipe)

Easy Spinach Strawberry Goat Cheese Salad

Image of Kale Apple Walnut Salad

Kale Apple Walnut Salad

Sarah Harper MS, RD, LDN
This Kale Apple Walnut Salad has massaged kale, cut apples, toasted walnuts, and crispy quinoa. So healthy and so delicious.
Prep Time 20 minutes
Total Time 20 minutes
Course Salad
Cuisine American
Servings 8 servings
Calories 483 kcal

Equipment

  • 1 Blender
  • 1 salad bowl
  • 1 spoon

Ingredients
  

  • 3 lbs kale about 3 bunches
  • 2 apple, sliced See recipe note.
  • 2 cup walnuts toasted
  • 1/2 cup crispy quinoa

Creamy Walnut Dressing

  • 1 cup walnuts toasted
  • 1/4 cup walnut oil
  • 1/3 cup apple cider or apple juice
  • 1/4 cup apple cider vinegar
  • 1 tbsp maple syrup or honey (optional)
  • 1/2 tsp red pepper flakes (optional)
  • 1/4 tsp kosher salt
  • 1/8 tsp black pepper

Instructions
 

Make the Dressing

  • In a blender or food processor, combine the walnut oil, toasted walnuts, apple cider, apple cider vinegar, maple syrup, red pepper flakes, salt, and pepper.
  • Blend until smooth. If the dressing is too thick, add more water, a tablespoon at a time, until the desired.
  • Taste and adjust seasoning if necessary.

Prepare the Kale

  • In a large salad bowl, add the chopped kale. ( I like to chop the kale into thin strips).
  • Add 1/4 cup of the salad dressing over the kale. Massage the dressing into the kale with your hands for a few minutes until it becomes tender.

Prepare the Salad

  • Add the sliced crunchy apples and toasted walnuts to the large bowl.
  • Assemble the Salad
  • Pour more dressing (to your liking) over the salad and toss to combine.
  • Sprinkle the crispy quinoa on top just before serving for added crunch.
  • Serve immediately or let it sit for a bit to allow the flavors to meld together.
  • Store any leftovers in an airtight container. 

Notes

If you halve this recipe, make the full amount of dressing and save it for future salads or marinades. I've used this slathered over salmon and as a chicken marinade and it is perfection. 
Apples: I like to cut the apple into thick matchstick like slices but but diced works too. I used one honey crispy apple and one Green Newtown Pippin apple.  

Nutrition

Calories: 483kcalCarbohydrates: 30gProtein: 13gFat: 39gSaturated Fat: 4gPolyunsaturated Fat: 27gMonounsaturated Fat: 6gSodium: 168mgPotassium: 918mgFiber: 12gSugar: 10gVitamin A: 17065IUVitamin C: 162mgCalcium: 487mgIron: 5mg
Keyword appetizer, kale, salad
Tried this recipe?Let us know how it was!