This Easy Vanilla Chia Yogurt is basically a Chia Pudding (made with Greek yogurt instead of the usual milk base) is one of my favorite recipes to meal prep for easy breakfasts, snacks, and even dessert.
This recipe is a lot like a chia seed pudding but I bump up the protein with the added yogurt, milk, and protein powder!
I Love This Recipe…and So Does My Husband
This is my favorite meal prep recipe because it is ready in minutes and it just chills in the fridge. Not only is this amazing meal prep, but the recipe is super simple to memorize, it’s just four ingredients, each in an easy-to-remember amount. That’s it!
And you can reuse the yogurt container! Simply mix everything together and pour it back into the yogurt container for easy storage, with the extra going into an 8oz mason jar for a ready-to-grab snack. My husband love that this recipe is always in the fridge ready for a quick and easy healthy snack. He says this is better than dessert!
This Recipe is a Nutrition Win
This isn’t just a delicious and fast breakfast, it is actually really good for you! Each cup delivers around 30g of protein and 7g of fiber making it a super satisfying addition to your busy morning.
Chia seeds are doing wonderful things for this recipe. Just one tablespoons of has about 5g of fiber making this an excellent addition to your day supporting satiety, gut and heart health. The Greek yogurt and milk add protein and calcium. While the yogurt also provides beneficial bacteria for a healthy gut and immune system. Research even links increased yogurt consumption to improved longevity outcomes!
This recipe is also naturally gluten-free! making it a safe and healthy addition for anyone with Celiac Disease.
Ingredients For Easy Vanilla Chia Yogurt
Simple and with just 4 wholesome ingredients! This recipe is one that come together in minutes.
Chia Seeds
Vanilla Greek Yogurt
Whole Milk
Vanilla Protein Powder
Make It Your Own
This recipe is easy to adapt to your taste, dietary needs, or what you have on hand.
Consistency Adjustments: Add more milk for a thinner, pourable consistency or less for a thicker, spoonable texture, and adjust the sweetener up or down to suit your taste. More recommendation are below!
Yogurt Base: Plain Greek Yogurt is my go-to because I like to control the sweetness but you can start with vanilla Greek yogurt if you prefer. To make dairy-free or vegan and use your favorite dairy free yogurt. I like cocojune. Sweetener and Flavor: I use homemade vanilla simple syrup (a 1:1 sugar to water ratio, heated until dissolved, with two vanill beans added per cup). Option to use maple syrup or honey as a simple syrup swap. You can also add 1/2 tsp vanilla extract for more vanilla flavor or skip the sweetner all together.
Protein Powder: The addition of protein powder is the hack I use to make this recipe super filling. I like Earth Fed Muscle or Transparent labs protein powders. You have the option to omit or use a plant-protein powder.
Milk: I like to use whole milk leading to extra creamy delicious yogurt and don’t mind the extra fat but any milk works. Use plant-based if that is what you prefer like oat or even almond milk.
How To Serve This Recipe
Topping Ideas: top with fresh berries, granola, nuts, seeds, shredded coconut. You can also top with a dollop of jam or fruit preserves. For a dessert feel top with melted chocolate, chocolate granola, cookie crumbles, whipped cream, or candied nuts.
Make this an addition to a meal: I like to eat this for breakfast along side a bowl of fruit, toast, hard boiled eggs, or even a waffle or pancakes!
Storage Suggestions
This recipe was made for meal prep…litterally. I made this recipe with that exact thing in mind.
Once everything is mixed you can pour it right back into the yogurt container for wast, low waste storage. Pour any overflow into a small mason jar for a grab and go snack that is already portioned out. This recipe keeps in the fridge for about 5 days, making it easy to prep a batch on Sunday and enjoy all week!
A creamy, high-protein yogurt blend made with just four ingredients. Mix, chill, and portion out for an easy grab-and-go breakfast or snack all week long.
Simple Mache Salad Recipe For Cooler Weather Crops
I created this salad after planting some Mache in my garden last fall and it returned this spring. I was told the Mache was easy to grow and loves cooler weather. I was like yup, sold. And now I think I might plant Mache every fall!
Mache, also known as lambs lettuce or corn salad, is tender like spinach, pairs well with many cooler weather crops like arugula, kale, beets, carrots, and other root veggies.
Nutritionally, mache compares to spinach, arugula, and other leafy greens. Its star is that it is loaded with vitamin A, but is also an excellent source of vitamin C and folate with some iron in there too! For more on mache check out the wikipedia page!
But most importantly it is a delicious mild green that has a softer and nuttier taste when compared to spinach.
When its the season, and you have some Mâche, make a Mâche Greens Salad!
Mâche and Clover
For this recipe i forages some clover growing wild in my garden! It was growing right next to the mache bed and clover is my favorite edible weed! See below for substitutions.
Super Simple Roasted Beets
Feta Cheese
Hazelnuts
Green Onion
Parsley
Oil and Vinegar: I use olive oil and red wine vinegar
Salt and Pepper
Make This Salad Your Way
Make adjustments to this salad recipe! Use what you have on hand or adjust the recipe to your taste preferences! I list some suggestions in this section!
Greens
Add fresh butter lettuce or spianch. You can also swap in arugula or sprouts such as broccoli or pea shoots
More Veggies
Swap or add in golden beets or carrots
For onion swaps I recommend shallots, red onion or even pickled red onion
Cheese
Try goat cheese or blue cheese as a pairing
Nuts
Walnuts or almonds both work well in this recipe
Herbs
Chives or mint make an excellent addition
Dressing Variations
I would recommend a balsamic, cherry balsamic or even a white wine vinaigrette in this recipe
I also often pair a blue cheese dressing with beet salads like my Taragon Blue Cheese dressing recipe
Preheat oven to 400°F. Spread on a foil-lined baking sheet in a single layer, toss with 1 tbsp olive oil and a 1/4 tsp salt, and roast until tender and slightly caramelized at the edges, about 25–30 minutes, flipping halfway through.
Toast the hazelnuts:
If using raw hazelnuts, spread 1/3 cups hazelnuts, raw or roasted on a dry skillet over medium heat and toast, stirring frequently, until fragrant and lightly golden, about 4min. Let cool and roughly chop.
Make the dressing:
In a small bowl or jar, whisk together 3 tablespoons olive oil, 1 ½ tablespoons red wine vinegar, 1 teaspoons Dijon mustard, 1 teaspoons honey, ¼ teaspoons salt, and ⅛ teaspoons black pepper until emulsified. Taste and adjust seasoning.
Assemble the salad:
Arrange 3 cups mâche and 2 cups arugula on a large platter or in a wide salad bowl. Top with the roasted beet pieces, then scatter over 3 ounces feta, crumbled and the toasted 1/3 cups hazelnuts.
Dress and serve:
Drizzle the vinaigrette over the salad just before serving. Finish with a sprinkle of 2 tablespoons fresh parsley, chopped. Serve immediately.
Notes
Make-ahead: Beets can be roasted up to 3 days in advance and stored in the fridge. Dress the salad right before serving so the greens stay fresh.
This sweet potato bowl is a versatile way to use up sweet potatoes. Excellent at any time of year, this recipe combines a can of black beans, corn, and fresh herbs with a creamy southwestern sauce.
Option to add some lean ground beef, ground turkey, or shredded and seasoned tofu for an additional protein boost.
Why This Recipe Works for Meal Prep
I love this recipe for meal prep. You can keep all the ingredients the same or change them up to break up the monotony.
It doesn’t get soggy
The key is keeping avocado and the creamy Southwest sauce separate until you’re ready to eat.
It reheats like a champ
Roasted sweet potatoes + black beans + corn warm up perfectly without turning mushy. Reheat the base, then add the fresh stuff.
It’s filling
This bowl has key elements: fiber from sweet potatoes/beans + protein from beans and the sauce
Adjust to your tastes
The sauce is versatile make it a little smokier, spicier, or more lime-y depending on your mood.
Sweet potatoes, feta cheese, tomatoes, cucumbers, and parsley.
Sweet Potatoes, shredded cheddar cheese, peppers, onions, and cilantro.
Sweet potatoes, kale, dried cranberries, and candied pecans.
With a little prep time, you can have a variation of a sweet potato bowl all week long, ready in minutes.
Step-by-Step Instructions:
1. Roast the sweet potatoes: Preheat oven to 425°F. Toss diced sweet potatoes with olive oil and salt. Spread on a baking sheet and roast 25–30 minutes, flipping once, until tender.
2. Make the southwest sauce: Add cottage cheese, olive oil, chipotle peppers and adobo sauce, lime juice, chili powder, cumin, salt, and water to a blender. Blend until smooth and creamy, adding more water as needed for a drizzleable consistency. Taste and adjust as needed for heat, salt, and acidity.
3. Prep the bowl components
If desired, lightly massage the shredded kale with a pinch of salt and a squeeze of lime to soften.
Warm the black beans and corn briefly (optional).
4. Assemble Bowls: Divide roasted sweet potatoes, black beans, corn, tomatoes, kale, and red onion between bowls. Top with avocado and cilantro. Drizzle generously with the southwest cottage cheese sauce.
Tips and Tricks
When making the sauce, taste as you go. Add more heat, salt, and lime juice per your flavor preferences.
Soften the kale as needed. I like my kale slightly massaged with some lime and salt. This step makes the kale less tough.
Roast the potatoes, prep your ingredients, and make your sauce ahead of time for easy meal planning.
Storage Recommendations
Store components separately or together.
Refrigerate for up to 4 days. This is not a freezer-friendly meal due to its salad-like nature. Enjoy this meal warmed or cold.
A hearty, plant-forward sweet potato bowl with black beans, fresh veggies, and a creamy chipotle cottage cheese sauce that adds protein and smoky flavor.
2-5 tbsp water as neededto thin out sauce as desired
Instructions
Roast the Sweet Potatoes:
Preheat the oven to 400°F. Toss sweet potatoes with oil and salt. Spread on a baking sheet and roast for 25–30 minutes, flipping halfway, until golden and tender.
Make the Dressing:
Blend all dressing ingredients until creamy. Add water or milk to reach desired consistency. Taste and adjust seasonings.
Assemble the Bowls:
Add roasted sweet potatoes, black beans, red onion, tomatoes, and avocado. Drizzle with southwest dressing.
Garnish and Serve:
Finish with optional toppings like fresh herbs, jalapeños, and a squeeze of lime.
Notes
Nutrition information is an estimate and may vary based on specific ingredients used, brands, and portion sizes.
Inspired by a NYT recipe by Mark Bittman called Spaghetti with Fried Eggs, this protein pasta with fried eggs is my latest favorite quick-and-easy meal. I kid you not, I made it three times this week.
Here’s my new fave girl dinner: Leftover Brami protein spaghetti (I get mine from Costco!), two fried eggs cooked in olive oil, lots of garlic, and then I finish it one of many ways.
Here are two of my favorites:
1. One or two heaping spoonful of freshly grated parmesan + lots of black pepper
2. Two heaping spoonfuls of sauerkraut for that tangy, salty finish.
Both versions are comforting. Both take basically no effort. And both feel like a real meal!
The one thing that makes this actually fast
The original NYT recipe calls for freshly cooked pasta, but for this recipe I almost always use leftover spaghetti I’ve meal prepped earlier in the week. That’s why this comes together in about 10 minutes!
My best tip: If your pasta is cold and clumpy, microwave it with a tiny splash of water (like 1–2 tablespoons) to perk it back up before it hits the skillet.
A delicious 10-minute meal
With pasta that is already cooked, here’s the whole plan:
Fry your eggs in olive oil (crisp edges encouraged)
Reheat pasta with a splash of water
Turn off the heat and toss pasta with garlic in the same pan
Plate it up and finish with salt and pepper to taste as well as parm or sauerkraut!
p.s. If you have some chives or parsley laying around you can add a bit of that right overtop! Done. Cozy. Nourishing
Why I keep coming back to this recipe
Minimal cleanup: sautee pan, spatula
It’s forgiving. You can adjust it according to your needs and what you have
Runny yolks and oil = built-in sauce
It’s a perfect single serving. The ultimate “meal for one” that doesn’t feel sad!!
It’s nutritious! For most meals I cook for myself, this is a non-negotiable.
This is the kind of dinner I love eating with a cup of tea (or a glass of wine), a good book, or a comfort show on in the background. I’m eating this and listening to Ina Garten’s memoir while caring for my newborn, and I honestly feel like Ina would approve of this exact situation.
Equipment
One of those one pan dinners! All you need is a sauté pan and a spatula!
More Variations
Riced cauliflower add-in (extra veg, still cozy): I mixed in ¼ cup frozen riced cauliflower one day. If you do this, add it to the pan a couple of minutes before the pasta, let it warm through, then add the pasta and finish everything off-heat.
Greens at the end: A handful of spinach stirred in right at the end, so it gets just a little wilty is such an easy upgrade.
Peas for a freezer win: Frozen peas are a great addition for extra protein, fiber, and nutrients and best of all, no chopping required!
“Clean-out-the-fridge” protein boost: I threw in some leftover chicken kofta I made the other night for dinner, and it was perfect for that evening.
Dietitian Recipe Tips
This serving comes out to about ~500 calories, with roughly ~27g protein and ~5g fiber (it’ll vary depending on the pasta and add-ins).
If you want to bump up the nutritional value I have some Dietitian approved suggestions!
(My number 1!) Add more veg
* Stir in frozen spinach, peas, lentils, white beans, or riced cauliflower
* Or serve alongside a simple side salad or roasted veggies
Bump up the protein
* Add leftover chicken, tofu, tempeh bacon, prosciutto
* Or even add an extra egg
I love the sauerkraut in this recipe for the flavor. It’s tangy and salty and makes everything pop, but I also like it for ease.
I was on an antibiotic recently, so I’ve been making sure I eat at least one serving of fermented foods a day when I can, such as sauerkraut, fermented pickles, kombucha, or a serving of Greek yogurt, probiotic cottage cheese, or kefir. This pasta with the addition of sauerkraut is an easy way for me to do that!
This recipe is a great way to use up the end of the season tomato harvest! Pick um before the first frost!
Unripe green tomatoes pickles really well due to their firm texture and tart flavor, making them an excellent addition to my quick pickle recipe repertoire.
These pickled green tomatoes are tangy, crisp, and the perfect way to savor the last of your summer garden. They’re a little tart, a little salty, and totally addictive, perfect for sandwiches, eggs, grain bowls, or cheese boards.
Equipment For Quick Pickles
You can use this equipment to make so many different quick pickle recipes! From eggs, to lemon cucumbers to jalapenos, you name it!
1 mason jar or other glass jar with lid. I used 1 24-oz mason jar.
Small saucepan
Measuring cups and spoons
Knife and cutting board
Ingredients In This Refrigerator Pickles Recipe
With just a few basic ingredients, you can pretty much pickle anything.
Green Tomatoes: sliced thin
Pickle Brine: White vinegar, water, salt
Other Veg: Onions, Garlic cloves
Other Add-ins to try:
Honey, Peppercorns, mustard seeds, dill, celery seed, bay leaves, cumin seeds, lemon rind, more sugar
Directions To Make Green Tomato Pickles
Here is my foolproof method for easy pickling! No canning equipment needed.
Prepare the jar: Wash and dry your jar and lid thoroughly.
Slice the tomatoes: Cut green tomatoes into wedges or ¼-inch rounds. Pack them tightly into the jar with garlic and dill.
Make the brine: In a small saucepan, combine vinegar, water, salt, sugar, peppercorns, mustard seeds, and red pepper flakes. Bring to a boil, stirring to dissolve salt and sugar.
Pour the brine: Carefully pour the hot brine over the tomatoes, covering them completely.
Seal and cool: Seal the jar and let it cool to room temperature.
Refrigerate: Store in the refrigerator for at least 24 hours before eating (for best flavor, wait 3 days).
How to Serve
You can get creative with how you enjoy your tomatoes. Below are my favorites.
Add to sandwiches, burgers, hot dogs, or breakfast toast
One of my favorites is layered overtop a toasted everything bagel with homemade salmon cream cheese spread!
Chop and mix into eggs or grain bowls
Serve on charcuterie boards or alongside roasted veggies
Dice finely and use as a tart relish for grilled chicken or fish
Tips & Variations For Pickled Tomatoes
Adjust the spice: Use more or less red pepper flakes depending on your heat preference.
Swap the vinegar: White wine vinegar or rice vinegar both work well for a milder flavor.
Get creative: Try your picked tomatoes in a variety of dishes! I love to serve the tomatoes on the side of many dishes as an extra pickly punch of veggies, especially with a savory breakfast plate!
Green Tomatoes Are Nutritious!
Green tomatoes are low in calories but rich in vitamin C, potassium, and fiber to support immune health, hydration, and digestion!
Their fresh, tart flavor comes with natural antioxidants that help protect your cells and support daily health.
These tangy, crunchy quick-pickled green tomatoes come together in minutes and add a bright bite to sandwiches, salads, and bowls. No canning required, just simple, zippy flavor ready by tomorrow.
Prepare the jar: Wash and dry your jar and lid thoroughly.
Slice the tomatoes: Cut green tomatoes into wedges or ¼-inch rounds. Pack them tightly into the jar with garlic and dill.
Make the brine: In a small saucepan, combine vinegar, water, salt, sugar, peppercorns, mustard seeds, and red pepper flakes. Bring to a boil, stirring to dissolve salt and sugar.
Pour the brine: Carefully pour the hot brine over the tomatoes, covering them completely.
Seal and cool: Seal the jar and let it cool to room temperature.
Refrigerate: Store in the refrigerator for at least 24 hours before eating (for best flavor, wait 3 days).
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.
“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.
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.
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.
Instructions
Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
In a large bowl, toss Romanesco florets with olive oil, garlic, and salt until evenly coated.
Spread in a single layer on the large baking sheet or cast iron skillet.
Roast in a hot oven for 20–25 minutes, stirring halfway through, until tender and lightly browned on the edges.
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.
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!
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
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.
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
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