Zucchini Flower Fritters: A Healthy Squash Blossom Recipe

Zucchini Flower Fritters: A Healthy Squash Blossom Recipe

Zucchini Flower Fritters

Making Zucchini Flower Fritters aka squash blossoms, is a fun way to utilize pancake batter and transform it into something completely different, versatile, and veggie-packed! 

 

I have squash blossoms/zucchini flowers coming out of my garden this year and they are producing buckets of beautiful flowers. So of course, I’ve been cooking with squash blossoms frequently! 

 

This recipe is gluten-free and vegetarian. 

 

Why You Will Love This Healthy Recipe

 

As a flexitarian, I love all of my veggie-focused recipes. This recipe is a fun way to use up zucchini flowers or squash blossoms.  The first time I made these I wanted to create a recipe that was easier than making stuffed squash blossoms.

​You will love getting creative with this recipe, adding squash blossoms or any other veggie you want to make into a gluten-free fritter

You will also love that this is a simple and delicious recipe, made with whole foods, and excellent in late summer when zucchini flowers are abundant. 

 

What Are Squash Blossoms?

Squash Blossoms or Zucchini Flowers are edible delicate blossoms produced by a squash or zucchini plant. They taste like mild squash, are slightly sweet, and do not taste perfume-like, similar to your typical edible flower.

These blossoms and flowers can be found at the farmer’s markets and in your garden! They are delicate and highly perishable and thus are typically not found in a grocery store. The refrigerator shelf life is 2-3 days if you are lucky. 

If you are using zucchini flowers for items like stir-fry or these fritters, they can last a little longer because if it’s a little wilted, I don’t care. After all, I’m cooking them anyway!

Ingredients and Tips

 

Below, I list the ingredients and provide some tips for substitutions for this squash blossoms recipe.

Fresh Squash Blossoms If you are growing squash plants in your vegetable garden chances are you have lots of squash female blossoms! If not, sometimes you can find these at your local farmer’s market, or you could make this recipe with a different veggie like spinach, zucchini, or even spaghetti squash. 

Coconut Flour

Sea Salt, Black Pepper, Baking Powder, Sugar

Eggs

​Soy Milk

Avocado oil

Option to include fresh herbs, freshly squeezed lemon juice, goat cheese, and olive oil drizzle for garnish.

 

Step-By-Step Instructions

In a large bowl, add and mix all the dry ingredients, except squash blossoms. 

In a small bowl, add eggs, soy milk, and 4 tbsp avocado and mix to combine. 

Pour the wet mixture into the dry ingredients and mix, then fold in squash blossoms. 

On a large skillet, melt the remaining 4 tsp of butter on medium heat. Pour 1/4 cup of batter for each fritter into the hot oil.

​Cook for 3-5min then flip and cook for another 1-3min. 

​Once the fritter is golden brown on both sides remove from skillet and lay fritters on a paper towel. Serve with desired dipping sauce.

 

squash blossom fritter on a plate with creamy sauce

How To Use Squash Blossoms

Squash blossoms have a very mild flavor and taste excellent in a variety of dishes. 

Below are some of my favorite ways to use these edible flowers – Squash Blossoms. 

  • Pizza topping
  • Stir-fry
  • Omelet/frittata/Quiche
  • Soup
  • Salad topper
  • Garnish for a variety of dishes
  • Stuffed Blossoms – battered, and deep fried
  • Quesadillas
  • Fresh Pasta 

Am I the only one whose mouth is watering here? Interested in learning more? Check out this article by Food & Wine – 5 Ways to Cook with Squash Blossoms. 

squash blossom fritters on a stoneware plate garnished with garden herbs and a squash blossom

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squash blossom fritter on a plate with creamy sauce

Zucchini Flower Fritters

Sarah Harper MS, RD, LDN
For those gardeners with zucchini plants wondering, "What can I do with all of these zucchini flowers?", I have the perfect, easy, and delicious recipe. My Zucchini Flower Fritter recipe takes an easy coconut flour pancake batter and transforms it into a yummy side dish or appetizer the whole family will enjoy.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Appetizer, Breakfast, Side Dish
Cuisine American
Servings 4 servings
Calories 490 kcal

Equipment

  • 1 Skillet
  • 1 Large Mixing Bowl
  • 1 Small Mixing Bowl
  • 1 rubber spatula
  • 1 Pancake spatula
  • 1 Mason Jar
  • 1 Set Measuring cups
  • 1 Set measuring spoons

Ingredients
  

Dry ingredients

  • 20 Chopped Squash Blossoms (Or 2 cups, chopped)
  • 6 tbsp Coconut Flour
  • ¼ tsp Kosher Salt
  • ¼ tsp Baking Powder
  • 1 tbsp Sugar or date sugar, coconut sugar

Wet Ingredients

  • 4 Eggs
  • 1/4 cup Soy Milk
  • 8 tbsp Avocado Oil, divided

Dill Yogurt Sauce

  • ½ cup Whole Milk Greek Yogurt
  • ¼ cup Mayonnaise
  • ¼ cup Champagne Vinegar (option for white wine vinegar, rice wine vinegar or apple cider vinegar)
  • 1 tbsp Lemon Juice
  • ¼ cup Chopped Dill
  • ¼ tsp Kosher salt
  • ¼ tsp Cracker Black Pepper

Instructions
 

Fritters

  • In a large bowl, add and mix all the dry ingredients, except squash blossoms.
  • In a small bowl, add eggs, soy milk, and 4 tbsp avocado and mix to combine.
  • ​Pour the wet mixture into the dry ingredients and mix, then fold in squash blossoms. 
  • ​On a large skillet, melt the remaining 4 tsp of butter on medium heat. Pour 1/4 cup of batter for each fritter into the hot oil.
  • ​Cook for 3-5min then flip and cook for another 1-3min. 
  • Once the fritter is golden brown on both sides remove from skillet and lay fritters on a paper towel. Serve with desired dipping sauce.

Dill Yogurt Sauce

  • Add all sauce ingredients together in a mason jar and shake till combined.

Notes

You can swap the squash blossoms for left over vegetables!

Nutrition

Calories: 490kcalCarbohydrates: 12gProtein: 10gFat: 45gSaturated Fat: 8gPolyunsaturated Fat: 11gMonounsaturated Fat: 24gTrans Fat: 0.04gCholesterol: 171mgSodium: 511mgPotassium: 170mgFiber: 4gSugar: 5gVitamin A: 728IUVitamin C: 8mgCalcium: 101mgIron: 2mg
Keyword healthy
Tried this recipe?Let us know how it was!
How To Make A Flexitarian Breakfast

How To Make A Flexitarian Breakfast

How To Make A Flexitarian Breakfast

 

A balanced breakfast has a mix of nutrients to provide energy and keep you feeling full throughout the morning. Opt for a combination of carbohydrates, fiber, protein, vitamins, and minerals to ensure a well-rounded and nutritious diet. 

Find these nutrients in many foods, including plant-based foods. If you are looking for a nutritious Flexitarian morning meal continue reading this Flexitarian Breakfast guide.

As a bonus, I also provide a variety of Flexitarian breakfast recipes!

Please note that this article contains affiliate links. These links incur no additional cost to you but may provide a small commission to support the upkeep of our site. Thank you for your support and understanding.

McDonalds Pancakes Recipe sliced down the middle with a peanut butter syrup

Pancakes fortified with protein powder and drizzled with a peanut butter maple glaze

Importance of a Balanced Breakfast

 

Breakfast is often called “the most important meal of the day” by many health professionals. 

Numerous studies have found eating a balanced breakfast regularly is associated with a range of health benefits. Some of these include reduced risk of obesity, and type II diabetes, as well as better academic performance in children and adolescents.

Flexitarian breakfasts are similar to my recommendations for a non-flexitarian healthy breakfast with one difference – moderate/limit the intake of animal-derived products. 

The Key To A Flexitarian Breakfast: Limit Animal Products 

 

To adopt a Flexitarian lifestyle, you moderate/limit your intake of meat and potentially other animal-derived products.

Limiting animal products at breakfast is a great way to kick off your day of Flexitarian Eating. 

Some Flexitarian Styles of eating, like Marc Bittman’s “Vegan Before 6”, eating plant-based during the first two-third’s of the day, and for dinner, they have the option of eating a meat-based meal. 

This daily routine can make eating more plant-based more feasible for many people. 

 

Health Benefits of The Flexitarian Breakfast

 

Additionally, embracing a plant-based breakfast offers numerous health benefits worth considering.

Opting for plant-based alternatives at breakfast can help reduce the intake of saturated fats, promoting heart health. Additionally, plant-based breakfasts rich in fruits, vegetables, and whole grains provide essential nutrients and diverse flavors, which may contribute to improved digestive health. 

So, you might ask yourself, how do I make a Flexitarian Breakfast? 

I’ll tell you!

 

A hand holding a ceramic spoon with thick and creamy Vanilla Cinnamon Peanut butter on the spoon.

Nut Butters for a Healthy Balanced Flexitarian Breakfast

5 Tips For Creating A Balanced Flexitarian Breakfast

 

Here are my easy-to-follow five tips for creating a balanced Flexitarian breakfast.

Pick more Protein

Incorporating about 25-30g of protein into your breakfast can significantly extend your feeling of fullness throughout the morning. Protein also provides essential amino acids vital for muscle repair and growth.

 

Some Flexitarian Breakfast Protein Sources include:

Eggs, yogurt, cottage cheese, nuts, seeds, nuts and seed butter, beans, tofu, protein powders, and protein-fortified breakfast products such as bagels, pancakes, and waffles.

Here is a list of excellent protein-packed flexitarian Breakfast Smoothie Recipes. I add protein powder to a smoothie for a quick, easy, and protein-packed breakfast. These Flexitarian breakfast recipes keep me full for hours!

Peanut Butter 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.

 

Focus on Fiber

Fiber aids in digestion and helps to regulate blood glucose levels. Additionally, fiber promotes satiety, which keeps you feeling full.

Some Flexitarian Breakfast Fiber Sources include: 

Nuts, seeds, nuts and seeds butter, whole grain breads and bagels, oats, quinoa, beans, whole fruits, and veggies.

Check out my article about How To Make The Best Creamy Oatmeal. A single cup of quick-cooking oats has 300 calories, 10g of protein, and 4g of fiber. 

Creamy Oatmeal in a skillet with 3 butter pats

 

Choose Healthy Fats

Healthy fats are essential for brain health, hormone production, and micronutrient absorption.

Some Flexitarian Breakfast Healthy Fats Sources include: 

Avocado, salmon, olive oil, peanut butter, nut butter, nuts, and seeds.

Check out my Avocado Toast Recipe! This recipe has fiber, healthy fats, and protein

Soft Boiled Eggs on Toast with Sliced Turnips on a blue plate

 

Limit Added Sugar

Added sugar at breakfast can lead to energy crashes later in the day.

To help prevent blood sugar spikes, avoid foods such as muffins, scones, donuts, sugary cereals, and sugary yogurts.

However, note that I said “limit added sugar” not omit! 

In moderation, breakfast foods that contain added sugar can fit into a healthy Flexitarian diet and lifestyle. 

For example, I love this Croffles recipe for entertaining guests for a special occasion like a Mother’s Day Bruch or Christmas Day Breakfast. 

A bite shot of a croffle with a dusting of powdered sugar. You can see the outline of the croffle where the bite was taken due to the powdered sugar dusting.

 

Don’t forget those Vitamins and Minerals

A balanced breakfast needs vitamins and minerals. To incorporate a variety of these nutrients, incorporate lots of colorful fruits and veggies into your diet.

You can also opt for fortified foods such as cereals, dairy products, plant-based milks, and grains.

My Smoothie Bowl recipe is another Flexitarian recipe that includes a variety of vitamins and minerals.

Strawberry Smoothie Bowl with toppings such as granola , sliced strawberries, coconut flakes, and cocoa nibs. Placed on a plain eggshell white back drop.

 

 

 

 

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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.

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How To Make The Best Creamy Oatmeal Recipe

How To Make The Best Creamy Oatmeal Recipe

How To Make The Best Creamy Oatmeal Recipe

Oatmeal, arguably one of the most nutritious of the cereal grasses, has been a staple in continental breakfast bars for decades. 

I enjoy oatmeal as an addition to my morning routine, serving both as a nutritious and balanced breakfast to kickstart my day. But, I also enjoy eating oatmeal as a yummy afternoon snack to keep me energized

My personal favorite time to eat oatmeal is when I am camping and backpacking! 

While camping, I prefer to keep things simple and easy. I love this hot oatmeal to go alongside my hot coffee. It’s a comforting breakfast with simple ingredients and is ready in less than 30 minutes (especially, if you use old-fashioned oats!)

Creamy Oatmeal with blueberries, strawberries, and a de leche drizzle

Ingredients – Base Oatmeal Recipe

This Creamy Oatmeal recipe is so easy anyone can make it.  

Steel-Cut Oats: I prefer to use steel-cut or Irish oats when making oatmeal. If you prefer to use any other type such as old-fashioned rolled oats, you can do so but the cooking time with change. I prefer McCann’s Steel Cut Oats for its chewy texture and delicious flavor. 

Oatmilk: Homemade or store-bought oatmilk will do. This can be used as a non-dairy milk alternative. Alternatively, you can use other plant milk such as soy milk for a little more protein. 

Whole Milk: I like to use whole milk, but for even creamier oatmeal I’ll use heavy cream. To keep this recipe vegan, use coconut milk instead. 

Butter: Finally, I love to add a bit of butter at the end of cooking. Add the butter to your big ol’ pot of oats or a bit in your bowl after serving. This adds to the creaminess. 

Salt: I add a pinch of salt (kosher) to bring out the flavors and natural sweetness of the oats. 

I have a whole list of oatmeal toppings below, but I love to add some healthy fats with some nut butter and more protein with added protein powder. I prefer to add Vital Proteins Collagen powder to my oatmeal because its taste and texture does not interfere with the flavors of the oatmeal and toppings. 

 

Step-By-Step Instructions For Creamy Oatmeal

  1. Add oats and oat milk to a medium pot and turn the stove to medium heat. 
  2. Cover the pot with its lid and let the oatmeal sit on low for 15 minutes. Consider a heat diffuser to keep the heat very, very low.
  3. Mix in the butter and then let sit, off the heat, for 5 min.
  4. Top oatmeal with your favorite toppings and dig in! 

 

Creamy Oatmeal in a skillet with 3 butter pats

The Best Oatmeal Toppings

Now, for the best part, let’s top the creamy oatmeal!

I’ve compiled a list of possible add-ins and toppings that are great options to add to this Creamy Oatmeal Recipe. This list is not all-encompassing – please get creative with the toppings and listen to your taste buds! This is the best way to make an oatmeal bowl you will love to make and enjoy again and again!

  • Fruit – Fresh fruit such as raspberries and bananas, dried fruits such as cranberries and apples, freeze-dried fruit such as strawberries and blueberries.  
  • Jam – marionberry, raspberry, apple butter
  • Nut butter – cashew, sunflower seed, almond butter 
  • Something sweet – maple syrup, date syrup,  honey, brown sugar, chocolate shavings, chocolate hazelnut spread
  • Creamy – sweetened condensed milk, butter, milk
  • Nuts/seeds – sunflower seeds, chia seeds, walnuts, slivered almonds
  • Seasoning – nutmeg, cinnamon, cinnamon sugar, flakey sea salt
  • Other – cookies (e.g. Quest Peanut butter protein cookies), date bars (e.g. Lara bars), granola bars (e.g. Kind bars), extracts (e.g. almond extract, vanilla extract)

 

The Best Creamy Oatmeal Toppings Infographic with image of toppings

Some Creamy Oatmeal Topping Combinations

Berry Dolche De Leche: Fresh berries with a drizzle of dolche de leche.

Blueberry Banana Bread: Mix in ½ tsp cashew butter along with fresh or freeze-dried blueberries and banana chips or fresh bananas. Top with walnuts and some more of your fruit toppings. 

Dark Chocolate Cherry: Mix in 1 tsp cherry jam. Top with fresh cherries and/or dark chocolate chunks. Option to top with slivered or sliced almonds. 

Strawberries and cream: Mix the strawberry jam, freeze-dried, or fresh strawberries directly into your oatmeal. Then mix in a little sweetened condensed milk or half and half. Top the oatmeal with more sweetened condensed milk, sliced strawberries, or freeze-dried strawberry crumbles. 

Easy PB&J: Mix in 1 tsp peanut butter or PB2 powder. Top with dried cranberries or raisins. Drizzle with a bit more peanut butter. You have the option to top with chopped peanuts, too. 

Apple Cinnamon: Mix in ½ tsp butter and ¼ tsp cinnamon. Top with bite-sized apple chunks or dried apples. Option to dust with brown sugar, date sugar, cinnamon, and sunflower seeds or pecans. 

 

Creamy Oatmeal with blueberries, strawberries, and a de leche drizzle

FAQ (Ask A Dietitian!)

What Is Oatmeal?

Oat groats, Steel-cut, and Rolled oats are all oatmeal! 

Below are the differences between these many oats.

Oat groats: Oat groats are cleaned, toasted, hulled, and cleaned again whole oats. These cook similarly to rice.  

Steel-cut oats: These are oat groats cut into 2 to 3 pieces. These take longer to cook than old-fashioned or quick quick-cooking cooking oats. Steel-cut or Irish oats have a chewier texture old-fashioned when compared to old-fashioned. 

Rolled oats: Also known as Old-fashioned oats, rolled oats are groats that have been steamed and flattened with large rollers. Rolled oats take about 15min to cook.

Quick-cooking rolled oats: Finally, we have quick-cooking oats which are oat groats that have been cut into several pieces and then steamed and rolled into thinner flakes. Quick oats are the fastest-cooking oats, taking only about 5min. 

 

How To Make Oatmeal Creamy without Milk?

To make oatmeal creamy without milk, use a plant-based alternative such as oat, cashew, soy, coconut, or almond milk

Is Oatmeal Better With Milk or Water?

The answer to “Is oatmeal better with milk or water” depends on your personal preference. 

Do you prefer the taste of oatmeal made with milk or water? For me, I prefer the taste of oatmeal when it is made with milk. Milk has additional health benefits such as protein, vitamins, and minerals that aid in a balanced breakfast. 

​The Bottom line is, make a breakfast you will enjoy. Healthy food should taste great! 

 

Creamy Oatmeal in a skillet with 3 butter pats

 

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How To Make A Flexitarian Breakfast

Copycat Glazed Bojangles Bo-Berry Biscuits Recipe

How To Make This Easy McDonalds Pancake Recipe

Creamy Steel Cut Oatmeal

This Steel Cut Oatmeal recipe is an amazing base oatmeal recipe for any oatmeal bar or to be eaten all by it's delicious self.
Prep Time 5 minutes
Cook Time 20 minutes
5 minutes
Total Time 30 minutes
Servings 4 servings
Calories 387 kcal

Equipment

  • 1 Pot
  • 1 rubber spatula

Ingredients
  

  • 3 cups Oatmilk unsweetened
  • 1/4 cup Whole milk
  • 1.5 cups Steel cut oats
  • 2 tbsp Unsalted butter
  • 1/4 tsp Kosher salt

Instructions
 

  • Add oatmilk, milk, and oats to a pot. Bring to a gentle boil.
  • Turn the heat to low and cover. Cook for 15min.
  • After 15min. Turn the heat off and add 3 tbsp of butter over top your oats. Mix in and let rest for 5min.
  • Enjoy with your favorite oatmeal toppings like blueberries, strawberries, nuts, seeds, and cinnamon!

Nutrition

Calories: 387kcalCarbohydrates: 58gProtein: 13gFat: 12gSaturated Fat: 4gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 2gTrans Fat: 0.2gCholesterol: 17mgSodium: 237mgPotassium: 113mgFiber: 8gSugar: 15gVitamin A: 569IUCalcium: 309mgIron: 4mg
Tried this recipe?Let us know how it was!
Honey Almond Cottage Cheese Spread

Honey Almond Cottage Cheese Spread

Healthy Honey Almond Cream Cheese

Bagels can be a satisfying and delicious addition to your healthy lunches and breakfasts. 

 

I try to keep my bagel breakfast balanced with the addition of fruit, veggies, and protein.

 

Light cream cheese is great, but one of my favorite combinations is a bagel topped with my homemade Healthy Honey Almond Cream Cheese, which includes cottage cheese as a secret ingredient. It is terrific on English muffins, spooned over Croffles (one of my favorite Korean Recipes), or spread over top of a plain bagel from your local bagel shop. 

 

My favorite is this spread on a blueberry bagel, especially Dave’s Killer Bread cinnamon raisin Bagels. 

Healthy-Panera-Honey-Walnut-Cream-Cheese-Breakfast

Ingredients and Tips

Cottage Cheese – I prefer a full-fat cottage cheese for the most flavor.

Honey – In a pinch, you can swap for maple syrup.

Almonds – I prefer to use toasted almonds. It will give the spread more flavor. If you have food allergies to almonds, you can use sunflower seeds.

Vanilla Extract – You could swap for almond extract

Salt – I use flakey sea salt or kosher salt

Step-By-Step Instructions

  1. In a food processor, blend the cottage cheese until smooth.
  2. Add the chopped almonds, honey, vanilla, and salt to the food processor. Blend well.
  3. Taste the mixture and adjust the honey to your liking.
  4. Serve immediately or store in an airtight container in the refrigerator for up to a week.
  5. Enjoy your homemade honey almond cream cheese spread on bagels, toast, or as a dip for fruit.

 

Healthy-Panera-Honey-Walnut-Cream-Cheese

Creating a Balanced Breakfast

You may have heard breakfast is “the most important meal of the day” for many, and this is true. Numerous studies have found eating a balanced breakfast regularly is associated with a range of health benefits including reducing the risk of obesity, type II diabetes, and better school performance in children and adolescents.

 A balanced breakfast includes a variety of nutrients in appropriate proportions to provide energy while promoting satiety.

I like to start my day with a balanced breakfast because it kickstarts my healthy eating for the rest of the day. You might be thinking, but Sarah, bagels are NOT healthy. Au contraire, my friend.

Bagels have carbohydrates, fiber, and protein. But most of all, I love the taste! I especially love bagels because I engage in regular exercise. Bagels are a convenient and tasty way to fuel my workouts. 

 

Tips On Creating a Balanced Breakfast

Here are some tips for creating a balanced breakfast.

  • Pick more Protein
  • Focus on Fiber
  • Choose Healthy Fats
  • Limit Added Sugar
  • Don’t forget those Vitamins and Minerals

 

Healthy-Panera-Honey-Walnut-Cream-Cheese-cinnamon-raisin

Ingredient Spotlight: Dave’s Killer Bread Organic Bagels

The Cinnamon Raisin Remix and Boomin’ Berry Bagels pair oh so well with this recipe. It’s important not to get too hung up on the numbers but here are a couple of reasons why I love to include Dave’s Killer Bread Organic Bagels in my diet.

  • With 11 to 12g of protein and 12 to 14g of whole grains, these bagels are baked to keep you fuller longer. Pair The Cinnamon Raisin Remix Bagel with a heaping 1/4 cup of my Honey Almond Cream Cheese and you are eating 18g of protein.
  • Pair that combo with a piece of fruit and you’ve got yourself a balanced breakfast or healthy lunch any dietitian would be proud of! Fruit adds additional fiber, vitamins, and minerals making it a smart addition to a balanced breakfast.

Healthy-Panera-Honey-Walnut-Cream-Cheese-Bagel-togo

More Healthy Recipes

Enjoy these other breakfast recipes that are vibrant, nutritious, and tasty.

Healthy-Panera-Honey-Walnut-Cream-Cheese-Breakfast

Healthy Honey Almond Cream Cheese

Sarah Harper MS, RD, LDN
This Honey Almond Cream Cheese is sweet, creamy, and delicious. Compared to Panera's Honey Walnut Cream Cheese, this recipe is a awesome alternative because it contains higher levels of protein and lower amounts of both fat and sugar. Enjoy your homemade "cream" cheese on bagels, toast, or as a dip for fruit.
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Course Breakfast
Cuisine American
Servings 6 servings
Calories 124 kcal

Equipment

  • 1 Food Processor or blender
  • 1 set of measuring cups

Ingredients
  

  • 8 oz cottage cheese I prefer 4% milk fat
  • 1/2 cup toasted and chopped almonds
  • 2 tbsp honey
  • 1 tsp vanilla extract
  • 1/8 tsp kosher salt

Instructions
 

  • In a food processor, blend the cottage cheese until smooth.
  • Add the chopped walnuts, honey, vanilla, and salt to the food processor. Blend well.
  • Taste the mixture and adjust the honey to your liking.
  • Serve immediately or store in an airtight container in the refrigerator for up to a week.
  • Enjoy your homemade honey walnut "cream" cheese on bagels, toast, or as a dip for fruit.

Notes

Pair this with a Dave's Killer Bread Organic Bagel and a piece of fruit for a balanced breakfast!

Nutrition

Calories: 124kcalCarbohydrates: 8gProtein: 6gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 5gMonounsaturated Fat: 1gCholesterol: 6mgSodium: 168mgPotassium: 87mgFiber: 1gSugar: 7gVitamin A: 55IUVitamin C: 0.2mgCalcium: 41mgIron: 0.3mg
Keyword breakfast, cheese, vegetarian
Tried this recipe?Let us know how it was!
Healthy Peanut Paradise Tropical Smoothie Café Copycat

Healthy Peanut Paradise Tropical Smoothie Café Copycat

My Healthier Version of a Peanut Paradise Smoothie

Enjoy this Peanut Paradise Tropical Smoothie Copycat recipe anytime! I love this popular smoothie recipe because it is:

  • Simple to make
  • Contains easy ingredients
  • Super nutritious
  • A quick breakfast
  • Pleases my taste buds

This smoothie is a delicious and less expensive version of Tropical Smoothie Cafe’s Peanut Paradise Smoothie. It is just as good, if not better.

 

Top down of two peanut butter smoothies with a date caramel rim and a garnish of a sliced banana

Why You Will LOVE This Recipe

I drink a lot of protein-fortified smoothies while training for marathons and half marathons. These protein shakes ensure I am achieving my protein goals week by week.

Smoothies are a quick and easy way for me to get the essential nutrients I need to ensure adequate nutrition while I train.

Ingredients and Tips

Milk: Chose the type of milk based on your preferences. I enjoy soy milk. However, dairy-free options include coconut milk, almond milk, or option to use cow’s milk..

Ripe Bananas: I prefer to use frozen banana chunks for creamy texture smoothies.

Creamy Peanut butter: Option to use chunky or smooth. This is an essential flavor in this smoothie and provides a dose of healthy fats. If you don’t have peanut butter you can create another easy recipe variation with nut butters.

Non-fat Greek Yogurt: I usually have unflavored, Greek Yogurt in my fridge. I like to add this for boost of extra protein and thickness If keeping this smoothie vegan, the option to omit the yogurt and swap for plant-based milk or yogurt.

Vanilla: Vanilla Extract for extra flavor

Optional: Vanilla protein powder ( chocolate protein powder will work too for a chocolate peanut butter smoothie) Also, check out this smoothie if you love peanut butter and chocolate.

Dates: Feel free to use more or less dates based on your sweetness preference. I like to limit the added sweetness to my smoothies and adding dates allows me to eliminate added sugar in my smoothie recipes. If you want an even sweeter smoothie or don’t have dates on hand, maple syrup works well.

Optional – Ice cubes: I say ice cubes are optional because I don’t usually use them. The frozen bananas and yogurt keep this smoothie thick and flavorful.

 

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.

 

How to Make This Smoothie

Add Ingredients

Starting with the Milk, add all ingredients to a blender.

Blend

In a high-speed blender, blend the ingredients on high speed until you achieve a smooth and creamy consistency. Taste the smoothie and adjust the flavors to taste. I.e. add more peanut butter 1 tsp at a time, vanilla, or dates for sweetness. This ensures you have a tasty smoothie suited to your preferences.

Serve and Garnish

Once you are satisfied with the taste and consistency, pour your smoothie into a glass. Garnish with date caramel, crushed peanuts, whipped cream, a sprinkle of turbinado sugar, or warmed peanut butter drizzle. Enjoy!

Note: Other Add-ins include flax meal, collagen powder, or chia seeds. This smoothie is best consumed day of but if you do have leftover smoothie, you can freeze it in ice cube trays to add to your next peanut butter smoothie creation! This smoothie is very similar to my variation of Peanut Butter Cup Smoothie recipe, another delicious drink with cocoa powder and chocolate protein powder for chocolatey goodness!

 

Close up image of the date caramel rim and sliced banana garnish on the peanut paradise tropical smoothie cafe copy cat smoothie

 

FAQ (Ask a Dietitian!)

What is in a peanut paradise at Tropical Smoothie?

Typically this smoothie has Peanut butter, bananas, yogurt, milk, and ice. My version of this recipe incorporates dates, vanilla extract, and protein powder too!

Is Peanut Paradise Tropical Smoothie healthy?

Yes, A peanut paradise tropical smoothie is healthy! It is always important to consider portion sizes, added sugars, and ingredients customized based on an individual’s nutrition needs, allergies, and intolerances.

Check out this article about How To Make A Healthy Flexitarian Breakfast to learning more about Healthy Eating!

How many calories are in the Peanut Paradise Smoothie from Tropical Smoothie Café?

Supposedly, the Peanut Paradise smoothie from Tropical Smoothie Café has 600 to 700 calories in a 24-ounce smoothie.

My variation of this smoothie includes 366 calories per serving and 21g of protein. The beauty about making your copycat smoothies from home is you can customize the ingredients to exactly what you want. Not only is the smoothie super delicious but it is also way less expensive to make the smoothie from home!

 

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

 

Enjoy This Smoothie Recipe? Try These Smoothies Too!

Berry Bliss Smoothie

Oreo Milkshake (without ice cream)

Strawberry Smoothie Bowl [Vegan and High Protein]

Close up image of the date caramel rim and sliced banana garnish on the peanut paradise tropical smoothie cafe copy cat smoothie

Peanut Paradise Tropical Smoothie (Copycat)

Sarah Harper MS, RD, LDN
This Peanut Paradise Tropical Smoothie Café copycat is creamy, nutty, healthy, and delicious.
Prep Time 5 minutes
Total Time 5 minutes
Course Breakfast, Snack
Cuisine American
Servings 2 serving
Calories 366 kcal

Equipment

  • 1 Blender

Ingredients
  

  • 1/2 cup unflavored soymilk or other milk of choice
  • 1 frozen banana
  • 1/4 cup creamy peanut butter
  • 1/4 cup Greek yogurt
  • 2 tbsp vanilla protein powder
  • 1 tsp vanilla extract
  • 2 dates

Instructions
 

Add Ingredients

  • Starting with the Milk, add all ingredients to a blender.

Blend

  • Blend the ingredients on high until you achieve a smooth and creamy consistency. Taste the smoothie and adjust the flavors to taste. I.e. add more peanut butter 1 tsp at a time, vanilla, or dates for sweetness.

Serve and Garnish

  • Once you are satisfied with the taste and consistency, pour your smoothie into a glass. Garnish with date caramel, crushed peanuts, whipped cream, or warmed peanut butter drizzle. Enjoy!

Notes

Other Add-ins include flax meal, collagen powder, or chia seeds. 

Nutrition

Calories: 366kcalCarbohydrates: 32gProtein: 21gFat: 19gSaturated Fat: 4gPolyunsaturated Fat: 5gMonounsaturated Fat: 8gCholesterol: 30mgSodium: 214mgPotassium: 618mgFiber: 4gSugar: 18gVitamin A: 271IUVitamin C: 9mgCalcium: 204mgIron: 1mg
Keyword smoothie
Tried this recipe?Let us know how it was!
Bojangles Blueberry Biscuits Recipe: Easy Copycat

Bojangles Blueberry Biscuits Recipe: Easy Copycat

Better Than Bojangles Blueberry Biscuits Recipe

Today, I am unveiling a homemade marvel, an irresistible blueberry drop biscuit. These better-than-Bojangles blueberry biscuits are bursting with the natural sweetness of blueberries and buttery flakey love. Furthermore, they are so much better than a copycat recipe.

 

Blueberry Biscuits on a white plate with a sweet lemon glaze

 

Why I Made This Recipe

There is a special place in my heart for biscuits. In fact, during my undergraduate years, I dedicated my experimental foods project to exploring dairy milk alternatives in drop biscuit recipes. You could say I’m a true “biscuit enthusiast.”

However, my reasons for creating this recipe go beyond my love for biscuits.

Blueberry Season: Blueberries are in season! What a great way to use up some of your latest summer blueberry hauls. However, when blueberries are not in season, I always have a bag of frozen blueberries in the freezer (it’s Jacob’s absolute favorite food). And, frozen blueberries work just as well in this recipe.

Easy: Perhaps it’s the countless times I made drop biscuits during that undergraduate experimental foods class, but making biscuits is a breeze. They are ready in under an hour with zero proofing time, chilling time, or any lengthy waiting time.

Even after devouring a multitude of biscuits that year, my love for them remains unwavering.

Comfort food Perfect for Sharing: Few things can rival the comfort of a warm biscuit slathered with butter.

Sure you could share a plate of box brownies, or break and bake cookie dough, but sharing a batch of made-from-scratch, freshly baked biscuits takes sharing to a whole new level of “caring”. Trust me, this recipe is a crowd-pleaser. I would know, I’ve shared these biscuits on numerous occasions.

 

Blueberry Biscuits sered on a plate with the sweet lemon glaze of to the side in a white bowl

 

Ingredients For Bo Berry Biscuits with Lemon Glaze

Biscuits

  • Bread Flour or all purpose flour
  • Baking Powder
  • Kosher Salt
  • Sugar
  • Cold Butter
  • Fresh or Frozen blueberries
  • 2% milk or buttermilk
  • Lemon Zest
  • Vanilla extract

Sweet Lemon Glaze

  • Lemon juice
  • Powdered sugar

 

 

Three Blueberry Biscuits Stacked

 

How to Make Bojangles Blueberry Biscuits Recipe with Lemon Glaze

Blueberry Biscuits

  • Preheat the oven to 425 degrees F. Line a baking sheet with parchment paper.
  • Mix the dry ingredients in a large mixing bowl. Add the cold cubed butter to the dry ingredients using a pastry cutter or your fingers. Cut the butter into the dry ingredients until the mixture resembles coarse crumbs the size of peas.
  • In a separate bowl, combine the wet ingredients into the bowl. Gradually pour the wet ingredients with the dry and gently mix with a rubber spatula or wooden spoon just until the dough starts to come together. The dough will be sticky and lumpy.
  • Gently fold in the blueberries.
  • Using a large spoon, or a 2” ice cream scoop, drop mounds of the dough onto the prepared baking sheet. Leave 2 inches of space between each biscuit.
  • Bake for 12-15 minutes or until the biscuits are lightly golden on the tops.

The Lemon Glaze

  • While the biscuits are baking, mix lemon juice and powdered sugar together.
  • Once the biscuits are finished baking, allow them to cool slightly, perhaps on a wire rack or a separate plate.
  • Using a spoon drizzle the glaze over the biscuits before serving you homemade biscuits.

A top down shot of a lemon glaze with a blue linen background

 

Serving Suggestions

In this recipe, I change things up by adding a mouth-puckering lemony icing glaze. Here are some other easy ways to serve up these .

  • Served simply, unglazed, with butter and honey
  • Paired with blueberry preserves
  • Alongside fresh blueberries or berries
  • Served with a plain or sweet cream cheese
  • Crumbled over a yogurt parfait
  • The biscuit for a breakfast sandwich
  • Unglazed alongside some golden brown fried chicken
  • My favorite – Alone with coffee or tea!

 

Want to have this along side a healthy breakfast? Check out my article on How To Make A Healthy Balanced Breakfast!

 

A plate of seven blueberry biscuits

 

How to Store This Recipe

Before storing these biscuits, allow them to cool completely.

  • At room temperature, you can store the biscuits in an airtight container for 1-2 days.
  • For refrigeration, keep them in the fridge for 4-5 days, maintaining their delightful taste and texture.
  • Freezing is the best bet for extended storage. These biscuits can be frozen for up to 6 months.
    • When you are ready to enjoy, take as many biscuits out as you would like and let them thaw at room temperature for 20 to 30 minutes. If desired you may reheat in the oven at 350degrees F for 5-7 minutes until warmed through.

 

 

A bite taken out of a blueberry biscuit with the lemon glaze

 

Enjoy This Recipe? Try These Wonderful Sweet Recipes

From their buttery and flaky texture to the burst of blueberries in every bite to the mouth-puckering sweet glaze, these biscuits effortlessly blend comfort and indulgence in one bite.

Below are some other breakfast recipes you will love.

Berry Bliss Smoothie

How to Make Korean Croffles Recipe (Croissant Waffles)

Easy Chocolate Chip and Marshmallow Cookies

Blueberry Biscuits on a white plate with a sweet lemon glaze

Blueberry Drop Biscuits with a Lemon Glaze

Sarah Harper MS, RD, LDN
These Blueberry Drop Biscuits with a Lemon Glaze are bursting with sweet tart flavors.
Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Course Breakfast
Cuisine American
Servings 12 serving
Calories 203 kcal

Equipment

  • large bowl
  • Small bowl
  • rubber spatula
  • wire cooling rack
  • Baking Pan

Ingredients
  

  • 2 cups bread flour or all purpose flour
  • 1 tbsp baking powder
  • 1 tsp kosher salt
  • 1/3 cup sugar
  • 1/2 cup cold, cubed salted butter

Wet Ingredients

  • 1 tbsp lemon zest
  • 3/4 cup 2% milk or buttermilk
  • 1 tbsp vanilla extract

Add-ins

  • 1 cup frozen blueberries or fresh blueberries

Lemon Glaze

  • 2 tbsp lemon juice
  • 1/2 cup powdered sugar

Instructions
 

Blueberry Biscuits

  • Preheat the oven to 425 degrees F. Line a baking sheet with parchment paper. 
  • Mix the dry ingredients in a large mixing bowl. Add the cold cubed butter to the dry ingredients using a pastry cutter or your fingers. Cut the butter into the dry ingredients until the mixture resembles coarse crumbs the size of peas. 
  • In a small bowl, combine the wet ingredients into the bowl. Gradually pour the wet ingredients with the dry and gently mix with a rubber spatula or wooden spoon just until the dough starts to come together. The dough will be sticky and lumpy. 
  • Gently fold in the blueberries. 
  • Using a large spoon, or a 2” ice cream scoop, drop mounds of the dough onto the prepared baking sheet. Leave 2 inches of space between each biscuit. 
  • Bake for 12-15 minutes or until the biscuits are lightly golden on the tops. 

Lemon Glaze

  • While the biscuits are baking, mix lemon juice and powdered sugar together. 
  • Once the biscuits are finished baking, allow them to cool slightly, perhaps on a wire rack or a separate plate. 
  • Using a spoon drizzle the glaze over the biscuits before serving. 

Nutrition

Calories: 203kcalCarbohydrates: 29gProtein: 3gFat: 8gSaturated Fat: 5gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 2gTrans Fat: 0.3gCholesterol: 22mgSodium: 368mgPotassium: 59mgFiber: 1gSugar: 13gVitamin A: 259IUVitamin C: 3mgCalcium: 84mgIron: 0.4mg
Keyword berry
Tried this recipe?Let us know how it was!