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.
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
In a food processor, blend the cottage cheese until smooth.
Add the chopped almonds, 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 almond cream cheese spread on bagels, toast, or as a dip for fruit.
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.
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.
More Healthy Recipes
Enjoy these other breakfast recipes that are vibrant, nutritious, and tasty.
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.
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.
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.
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!
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.
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!
Enjoy This Smoothie Recipe? Try These Smoothies Too!
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.
Southwest Grain Bowls are a superb option for a healthy breakfast on the go.
I love how this bowl is so pleasantly zesty and fresh that I had to recreate it at home.
With tomato season emerging, this is a great recipe to have in the queue for when you are swimming in tomatoes. This recipe is gluten-free, vegan, versatile, and best of all easy.
Why You Will Love This Recipe
Healthy
This Southwest Quinoa Bowl is protein and fiber-packed.
With yummy veggies and fresh flavors, this recipe is nutritious and delicious.
To make this recipe even more fulling and satisfying, add more protein! I like to add a plant-based protein like Baked or Air Fryer Tofu.
Quick and Easy
This recipe is easy to throw together and can be ready for lunch or dinner in under 30 minutes.
Perfect for Leftovers
I love to make a big batch of this recipe.
It is superb for leftovers, tasting, perhaps, even better the next day after the flavors have melded.
Versatile
I love this recipe because it is so versatile!
You can choose to use black beans or pinto beans, brown rice or quinoa, sweet potatoes, red bell peppers, green bell peppers, or poblanos. In the vinaigrette, you can use olive oil or avocado oil.
Moreover, you could add a bit of our sour cream to the top of your bowl, or finish the southwest bowl with lots and lots of fresh cilantro or lime juice.
Lastly, you can further top this southwest quinoa bowl with store-bought rotisserie chicken, grilled southwest chicken thighs or breasts, slow-cooker pulled pork, or baked tofu.
Ingredients For Southwest Bowl & Notes
Quinoa
You can’t have a quinoa bowl without quinoa. However, if you wanted to take this recipe and use a different grain for a Southwest Grain Bowl, Farro, Sorghum, and even rice would pair well with the ingredients.
Black Beans and Corn
These two ingredients are quintessential when making a southwest-style bowl or salad.
Don’t have black beans? I would recommend pinto, kidney, or red beans.
Cherry Tomatoes
You don’t have to limit this recipe to tomato season, but I encourage you to make this at least once with local, farm-fresh, tomatoes. Tomatoes season can range from May through October.
Jalapeno’s can add a lot of heat, so to keep this recipe milder remove the seeds and ribs from the jalapeno before dicing it.
If you love fresh herbs like me, you can add more cilantro to the top of the dish as a garnish.
Ingredients for Southwest Vinaigrette and Tips
This vinaigrette can be used with this recipe but it also works well in a different meal. It’s simple, easy, and ready in under 5 minutes.
Olive oil
I prefer to use olive oil in this vinaigrette but avocado oil works well too.
Apple Cider Vinegar
I like the slight sweetness of apple cider vinegar but white vinegar works as well.
Lime
I use lime zest and fresh lime juice.
Seasonings
Similar to taco seasoning, I use dried oregano, chili powder, cumin, garlic powder, salt, and pepper. For a bit more kick, the option to include red pepper flakes.
Interested in learning more about this dressing and marinade? I have a whole article dedicated to it called Southwest Chicken Marinade.
How to Make this Southwest Quinoa Bowl
Bowl Prep
Cook quinoa per package instructions. Add all the bowl ingredients to a large bowl and set aside.
Southwest Vinaigrette
In a jar, add all vinaigrette ingredients. Place the lid on the jar, and shake until combined.
Finish Off the Quinoa Bowl
Drizzle the southwest vinaigrette over the bowl ingredients. Using a rubber spatula mix the ingredients until combined.
Taste the recipe and add salt, pepper, herbs, and additional lime juice as needed per the cook’s preference.
Southwest-Quinoa-Bowl-and-vinaigrette
Great Pairings
This recipe is magical when paired with many varieties of foods.
Depending on your mood or how you are eating this Quinoa Bowl, you can eat it alone as a hearty and healthy snack.
Alternatively, you can pair this recipe with some cooked protein and veggies.
The last time I served this Southwest Quinoa Bowl, I made a big ole batch of it. We saved about half of the recipe to take for lunches during the week, and the other half we served alongside
This is a healthy Southwest Quinoa Bowl with a zesty and citrusy vinaigrette. This grain bowl is made with quinoa, corn, black beans, cherry tomatoes, and other fresh flavors.
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.
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.
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
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.
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
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.
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.
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.
I love Oreos. I love Oreo desserts. And, I have a sweet tooth. Moreover, I love a cold beverage after a long and intense workout on a hot summer day.
This is how I landed on this easy Oreo Milkshake without Ice Cream recipe as a hot day, post-workout snack, no vanilla ice cream or heavy cream needed.
Just simple ingredients and no added sugar for the most delicious milkshake perfect for chocolate lovers. The best part, this is healthier and less expensive than a creamy milkshake you might purchase from your local ice cream shop!
Let’s dive into why you will love this protein Oreo shake.
Why You Will Love This Protein Oreo Shake
Not only are these delicious oreo milkshakes great after an intense workout due to its ratio of carbohydrates to protein, but it also helps with hydration. This shake is the perfect combination of post-workout snack fuel and sweets-craving satisfaction.
Taste: Oreo Shakes like this Oreo Milkshake without Ice Cream are rich, sweet, and full of creamy texture. It tastes like the nostalgic Oreo many of us have enjoyed since our childhood!
Comfort/Indulgence: Oreos are a popular and beloved cookie. They are one of my favorite go-to comfort foods. Enjoying familiar and beloved flavors can enhance your protein shake drinking experience! Additionally, and maybe the best part about this recipe, you might have positive feelings associated with drinking this protein Oreo shake!
Protein/satiety: Protein is the key here. Protein promotes feelings of fullness, especially in the morning. This shake will keep you feeling satisfied for a long time. Moreover, protein is essential for muscle repair and growth!
For the parents and caregivers!
Do kids that are picky eaters? This shake is a great way to add some fruit and protein to your little one’s diet making this a terrific recipe for the whole family.
In this article, I review the Oreo Protein Shake Ingredients, some nutritional information about why I choose to drink this after a strenuous workout, and most importantly how to make this easy oreo milkshake recipe no vanilla or chocolate ice cream required.
Oreo Protein Shake: Ingredients
Banana: Frozen Banana is the base for this shake. It replaces the ice cream and provides a smooth, velvety sweetness. No ice cubes needed if you use frozen bananas!
Soy Milk: Option to use any other milk of choice such as another non-dairy milk like almond milk, oat milk, or coconut milk. Note, that the nutritional content will change in the homemade shakes because not all dairy-free milk alternatives have the same nutritional elements.
MCT powder: MCT powder is a terrific dairy-free powder that adds creaminess to smoothies, coffee, and teas.
Cookies and Cream protein powder: This is the protein element of this smoothie. It also contributes to the cookies and cream flavor.
Old-fashioned oats: This ingredient bulks up the shake while also adding fiber and protein.
Cocoa nibs: I enjoy adding these at the end of my shake-making process. I love the bite and texture added by the nibs.
Oreo Cookies: I add one broken-up Oreo to each shake and one over the top to garnish. Feel free to add an extra cookie if you desire. You could even dunk an Oreo in your Oreo Milkshake without Ice Cream!
Optional: Add a little vanilla extract or additional sugar/honey/dates to taste.
Garnishes are also optional, consider whipped cream, chunks of cookies, or a drizzle of chocolate syrup, chocolate sauce or other melted chocolate.
How to make Oreo Protein Shake
This simple Oreo Milkshake recipe can be completed in 2 steps.
Add the bananas, almond milk, MCT powder, protein powder, and oatmeal to a blender. Blend until smooth.
Add cacao nibs and a broken Oreo cookie. Pulse until the cookie is broken up and nibs are incorporated throughout.
That’s it!
Why I Love This Shake After A Strenuous Workout
Last year I trained for the Willamette Valley Marathon. This shake was one of my go-to post-intense workout fuel options.
As a dietitian, I am looking for 2 big things for my post-workout fuel.
Hydration
A 3:1 ratio of carbohydrates to protein
Below I will dive a little deeper into the importance of hydration and fueling after long endurance training.
A Tiny Introduction: The importance of hydration and proper nutrition with endurance exercise
Hydration
Endurance athletes should hydrate throughout the day to replace fluids lost during exercise but also it’s important to consume fluids immediately after exercise. Not only does proper hydration replace lost fluids, but it also:
Supports recovery
Helps to regulate body temperature
Can aid in improving the athlete’s overall cognitive function
Functional beverages, like chocolate milk and this Oreo Milkshake without Ice cream, provide hydration while also reintegrating electrolytes, carbohydrates, and other nutrients that are lost during long endurance activities (such as running, cycling, or a strenuous hike).
The Carbohydrate to Protein Ratio
A 3:1 or 4:1 ratio of carbohydrates to protein consumed as a post-exercise meal or snack can be effective in:
Promoting glycogen resynthesis
Aiding muscle repair and growth
Reducing muscle soreness and damage
Helps to aid the body’s immune function
Bottom Line
I enjoy replenishing your hydration and nutrients all in one swoop with this Oreo Milkshake without Ice Cream.
I have found (with experimentation) that consuming a shake like this makes my life a little simpler. This method of replenishing fluids and nutrients is also easier on my belly.
For example, I find it is easier for me to gulp down a cold beverage after a 2+ hour long run rather than eat a sandwich and drink water. However, everyone is unique. Every single person has their own nutrient needs and physical and physiological differences. Experiment with what works best for you!
This Oreo Milkshake without Ice Cream is also a delicious protein shake! I use frozen ripe bananas to sweeten and thicken the shake combined with a cookies and cream protein powder for a protein boost.
optional: extra Oreos, Greek yogurt, chocolate drizzle, or whipped cream
Instructions
Preparation
Gather all the ingredients and equipment needed.
Add Ingredients
In a blender, add the banana, soy milk, protein powder, old fashioned oats, cocoa nibs (optional), and oreo cookies.
Blend Until Smooth
Blend the ingredients on high speed until the mixture is smooth and creamy.
If needed, scrape down the sides of the blender with a spatula to ensure all ingredients are well incorporated.
Adjust Consistency
Depending on your preference, you can adjust the consistency of the milkshake by adding more milk for a thinner texture or more frozen bananas, greek yogurt, or ice for a thicker texture.
Serve & Enjoy
Pour the Oreo milkshake into glasses.
Optionally, top each milkshake with whipped cream, chocolate syrup drizzle, or additional crushed cookies.
Serve immediately and enjoy your delicious Oreo milkshake without ice cream!
Notes
An approx. 1:3 or 1:4 ratio of protein to carbohydrates, this protein shake is a great fuel option after long endurance exercise. You can customize your Oreo milkshake by adding ingredients like peanut butter, caramel sauce, or mint extract for different flavors.
Inspired By Elotes – Copycat Panera Mexican Street Corn Chowder
The Autumn Equinox officially marks the beginning of flavorful soup season in my house. This Copycat Panera Mexican Street Corn Chowder is the perfect meal to warm up a chilly night. Just grab a thick slice of crusty bread or pair this soup with a salad for the best hearty soup and salad combo. Another idea, sprinkle in some black beans for added fiber and protein to make this a super vegetable soup that please the taste buds. Moreover. not only does this make a delicious cold weather soup, but it is fantastic as a summer corn chowder.
This copycat recipe is a Copycat Panera Mexican Street Corn Soup and its even better than panera’s corn chowder. My variation of this Panera bread soup is healthy, delicious, and easy to make. Not to mention, way less expensive to make it yourself!
So lets make a gluten-free and optionally vegan Panera Mexican Street Corn Soup that can be enjoyed as the leaves turn and the crunchy sounds of autumn emerge.
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Why I Made This Recipe
Versatile: I love making this recipe because it is so versatile. It is a wonderful summer sweet corn chowder but also works as a cozy autumn or winter corn chowder recipe.
I love making soup: I love Panera’s soups, especially Panera corn soup recipes!
For the love of elote: But maybe the most important of all, I love Mexican street corn, also known as elote! This soup is inspired by the flavors of elote.
Do you also love elote?! Check out this recipe Elote (Mexican Street Corn) recipe by Isabel Eats! Isabel is a first generation Mexican American who loves to cook and make authentic Mexican recipes with a twist!
Corn – I refer to grilled or fire-roasted corn but frozen or canned corn works well too. This recipe tastes best with sweet summer corn or sweet corn kernels but is truly delicious as a comfort food year round.
Potatoes – I use Yukon gold but you can also use russet potatoes or red potatoes
Onion – yellow, sweet, or white onions. In a pinch you can use dehydrated onion as well.
Garlic – or garlic powder
Red Bell Pepper – I like to use red peppers but any other colored bell pepper works. I love the pop of red from the red bell peppers.
Poblano Peppers – you could also use jalapenos or both!
Vegetable broth – homemade or store-bought vegetable broth or vegetable stock also works in this recipe
Coconut Milk – not vegan? Heavy cream taste great too!
Seasonings – Cumin, Chili, Pepper
Avocado oil – you could also use avocado oil or butter.
Option: For a super creamy broth option to stir in some neufchatel cheese or cream cheese.
Panera Mexican Street Corn Soup Toppings
Some of my favorite toppings for this recipe include:
Cilantro
Fresh squeezed lime juice
A sprinkle of Tajin or hot sauce
Cotija cheese or sour cream (if vegan omit this topper)
Black beans for a bit more fiber and protein
How To Make This Recipe
Roast corn
Roast corn in the oven at 400 degrees F for 30min. You can do this many ways, below are 2 ways to roast corn on the cob.
Husks intact: Peel back the corn husk and remove the corn silks. Then, tie the husks back with kitchen twine.
Foil Wrap: Wrap each husked ear of corn with foil.
Then, remove the husk or foil and broil in the oven for 2 to 5 minutes until slightly charred.
Allow the corn to cook and remove the kernels from the cob. See this video for guidance if needed.
If using frozen or already cooked corn skip this step.
Sauté vegetables
In a large Dutch oven or soup pot, heat the avocado over medium heat. Add the chopped onion, garlic, red pepper, and poblano pepper. Saute for about 5 minutes or until the vegetables have softened.
Add Seasonings
Stir in the cumin and chili powder. Cook for another minute to toast the spices.
Blend corn
Transfer half the roasted corn kernels to a blender or food processor along with 1 cup of vegetable broth. Blend until smooth for a creamy texture
Combine ingredients
Add the remaining corn kernels, blended corn mixture, diced potatoes, and remaining vegetable broth to the pot.
Simmer and add Cream
Bring the mixture to a simmer and cook for 15 to 20 minutes. Then, pour in the heavy cream and continue to simmer for 5 minutes.
Season and serve
Season the soup with salt and pepper to taste. Adjust the seasonings and spice level to taste.
Ladle the corn soup into bowls. Add toppings to suit your preferences.
Serve this soup in an airtight container for 5 to 7 days in the refrigerator. Enjoy!
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FAQs (Ask a Dietitian!)
What does Mexican street corn taste like?
Mexican Street corn tastes sweet, creamy, savory, tangy, refreshing, and at times, spicy!
What does elote mean?
Elote translates to “corn” in English, but specifically the mature ear of corn, the kind of corn on the cob that one would cook and eat. Maiz is the general term for corn, encompassing all stages of corn’s growth.
Why is it called Mexican street corn?
Elote or Mexican Street Corn is a popular and iconic street food in Mexico often sold by street vendors, especially in urban areas and festivals.
Mexican Street Corn consists of grilled or boiled corn on the cob. It is served with various seasonings and toppings.
Typically, these toppings include Mayonnaise or Mexican Crema, lime, cilantro, seasonings like chili powder and cayenne pepper, and cheese like cotija.
Health Benefits of Corn!
Explore the health benefits of corn! Perfect for a flexitarian lifestyle, corn is a great source of fiber, protein, vitamins, and minerals!
1yellow onion, dicedwhite or sweet onion works too
2clovesgarlic, minced
1red pepper, diced
1poblano pepper, diced
1tspcumin
1tspchili powder
4cupsvegetable brothhomemade or store bought
1cancoconut milkor 1 cup heavy cream
1/2tspkosher saltto taste
1/4tsp black pepper
Toppings
minced cilantro, lime juice or zest, cotija cheeseper preference
Instructions
Roast Corn
*Roast corn in the oven at 400 degrees F for 30min. You can do this many ways, below are 2 ways to roast corn on the cob.
Husks intact: Trim the end of the corn husk. Pop it in the oven. The silks will peel back easily after roasting. Foil Wrap: Wrap each husked ear of corn with foil. Pop it in the oven.
Allow the corn to cook and remove the kernels from the cob. See this video for guidance if needed.
*If using frozen or already cooked corn skip this step.
Sauté vegetables
In a large Dutch oven or soup pot, heat the avocado over medium heat. Add the chopped onion, garlic, red pepper, and poblano pepper. Saute for about 5 minutes or until the vegetables have softened.
Toast Spices
Stir in the cumin and chili powder. Cook for another minute to toast the spices.
Blend corn
Transfer half the roasted corn kernels to a blender or food processor along with 1 cup of vegetable broth. Blend until smooth.
Combine ingredients
Add the remaining corn kernels, blended corn mixture, diced potatoes, and remaining vegetable broth to the pot.
Simmer
Bring the mixture to a simmer and cook for 15 to 20 minutes. Then, pour in the coconut milk and continue to simmer for 5 minutes.
Season and serve
Season the soup with salt and pepper to taste. Adjust the seasonings and spice level to taste.
Ladle the corn soup into bowls. Add toppings to suit your preferences. Enjoy!
