Rotisserie Chicken Soup with Coconut, Lime, and Sweet Potatoes
This Creamy Rotisserie Chicken Soup is a quick, protein-packed recipe that your whole family will love. Whether you’re making it from scratch or using leftover chicken or turkey, this easy recipe is a flavorful twist on homemade chicken soup.
Perfect for potlucks or weeknight dinners, this versatile chowder accommodates a variety of dietary needs—dairy-free, gluten-free, and AIP-compliant—without compromising on taste.
With over 30g of protein per serving, this comforting soup is the ideal way to refuel after a winter hike or a day on the slopes. If you’re a fan of creamy soups with a citrusy kick, this dish is sure to become a new favorite in your recipe rotation!
Why I Love This Creamy Rotisserie Chicken Soup
This recipe has everything I adore in a homemade meal. It’s the perfect mix of comforting flavors, wholesome ingredients, and convenience:
Comfort Food: There’s nothing like a warm, hearty bowl of soup to soothe the soul in the depths of winter! The creamy texture and rich flavors make this a go-to when I’m craving something cozy.
Whole Rotisserie Chicken: Using a rotisserie chicken not only saves time but also adds depth and richness to the soup. It’s the perfect way to transform this store-bought staple into something special.
Homemade Soup with a Shortcut: While this soup tastes like it simmered all day, the store-bought shortcut of pre-cooked chicken helps keep it quick and easy without sacrificing flavor.
Versatile and Nourishing: Packed with vegetables, protein, and creamy coconut milk, it’s a wholesome meal that can be adapted to fit any lifestyle.
Essential Tools You’ll Need
To make this soup with ease, gather these essential tools:
Large Dutch Oven: The ideal pot for sautéing, simmering, and cooking the soup in one place. Its even heat distribution ensures perfectly cooked ingredients.
Rubber Spatula: Perfect for stirring without scratching your pot and for scraping down the sides to get every last drop of flavor.
Measuring Utensils: Essential for precise measurements, ensuring the right balance of ingredients and flavors.
Ladle: A must-have for serving the soup neatly into bowls without spills.
Cutting Board and Chef’s Knife: Necessary for chopping vegetables, sweet potatoes, and other ingredients efficiently.
Potato Masher (Optional): Useful if you want to mash some sweet potatoes in the pot to naturally thicken the soup.
Ingredients For This Creamy Rotisserie Chicken Soup
Main Ingredients
1 lb rotisserie chicken, cooked and shredded or diced (about 2 cups, including a mix of white and dark meat for richer flavor; save extra for topping if desired). Substitute with baked tofu, chickpeas, or shredded jackfruit for a plant-based option.
1 tbsp unsalted butter (or olive oil or coconut oil) for sautéing.
1 medium onion, diced into bite-sized pieces.
2 celery stalks, diced into bite-sized pieces.
3 garlic cloves, minced.
1 large sweet potato (or 2 medium), peeled and cut into bite-sized cubes.
4 cups low-sodium chicken broth (or vegetable broth for a vegetarian version).
1 can (13.5 oz) unsweetened coconut milk for a creamy, dairy-free base.
1 lime, zested and juiced, for brightness and a pop of flavor.
Seasonings
1 tsp salt (adjust to your taste).
1/2 tsp black pepper for subtle spice.
1/2 tsp smoked paprika (optional, for smoky depth).
Optional Thickener (Gluten-Free/AIP Option)
2 tbsp cassava flour, cornstarch, arrowroot powder, or all-purpose flour, mixed with 1/4 cup cold water to create a slurry (for a thicker soup).
Topping Suggestions
Extra shredded rotisserie chicken for added protein.
Fresh cilantro, chopped, for a herbal finish.
Lime wedges for an extra burst of citrus.
A dollop of unsweetened coconut yogurt for creaminess.
Your favorite hot sauce for a spicy kick.
Ingredient Swaps and Substitutions
This soup embodies the beauty of flexitarian cooking, allowing you to tailor it to your dietary needs, pantry staples, and taste preferences. Whether you’re looking to add more plant-based ingredients or stick with traditional flavors, here are some creative swaps and substitutions:
Protein
Pre-Cooked Chicken: Use store-bought or leftover cooked chicken to save time. Shredded turkey or rotisserie chicken thighs add rich flavor.
Plant-Based Proteins: Swap the chicken for baked tofu, chickpeas, or shredded jackfruit to create a hearty, protein-packed vegan or vegetarian version.
Grains and Noodles
Hearty Noodles: Replace sweet potatoes with egg noodles, hearty pasta, or even soba noodles for a satisfying, traditional soup texture.
Wild Rice: Add cooked wild rice for a nutty, earthy twist that pairs well with the coconut and lime flavors.
Herbs and Citrus
Fresh Parsley: Swap cilantro for chopped fresh parsley for a milder, more versatile herbal note.
Lemon Juice: If limes aren’t available, use fresh lemon juice for a different but equally vibrant acidity.
Vegetables
Large Onion: Use one large onion instead of a medium one to enhance the savory depth of the soup.
Medium Carrots: Add diced carrots for a touch of natural sweetness and additional texture.
Corn: Incorporate fresh, frozen, or canned corn for a pop of sweetness and vibrant color.
Winter Squash: Replace or pair sweet potatoes with cubed winter squash like butternut, acorn, or kabocha for a creamy texture and earthy flavor.
Flavor Boosters
White Wine: Replace 1/2 cup of broth with dry white wine for a sophisticated flavor enhancement.
Spices: Add turmeric or curry powder for a warm, aromatic twist.
Creamy Options
Coconut Milk: Stick with coconut milk for a dairy-free option that enhances the tropical flavors.
Heavy Cream or Whole Milk: For a classic creamy soup, substitute coconut milk with heavy cream or whole milk.
Cream Cheese: Stir in 2–3 tablespoons of softened cream cheese for an ultra-rich and velvety texture.
Step-By-Step Instructions
Sauté the Aromatics and Vegetables:
In a large pot, warm 1 tablespoon of olive oil or coconut oil over medium heat.
Add diced onion and celery, sautéing for 3–4 minutes until softened and translucent.
Stir in minced garlic and cook for 30 seconds, just until it releases its aroma.
Incorporate Sweet Potatoes and Broth:
Add diced sweet potatoes and low-sodium chicken broth to the pot. Bring the mixture to a gentle boil.
Reduce the heat to low, cover, and let simmer for 15–20 minutes, or until the sweet potatoes are fork-tender and easy to mash.
Thicken for a Creamy Texture (Optional):
To naturally thicken the soup, mash some of the sweet potatoes in the pot with the back of a spoon or potato masher.
For added thickness, whisk 2 tablespoons of cassava flour, all-purpose flour, or cornstarch with 1/4 cup of cold water to make a slurry. Stir the slurry into the soup, simmering for 2–3 minutes.
Want it ultra-creamy? Combine both methods for a rich, hearty consistency.
Boost with Protein:
Stir in shredded or diced rotisserie chicken, ensuring it’s warmed through, about 5 minutes.
Enhance Flavor with Coconut and Lime:
Pour in coconut milk, lime juice, and a sprinkle of lime zest for a refreshing, creamy finish.
Season to Your Preference:
Add a pinch of salt and freshly ground black pepper. For a smoky depth, include smoked paprika or a dash of chili powder. Adjust to taste.
Serve with Balanced Toppings:
Ladle the soup into bowls and add nutrient-dense toppings like a dollop of coconut yogurt, fresh lime wedges, or a drizzle of chili oil for heat. For added crunch, sprinkle on roasted pepitas or sunflower seeds.
Enjoy:
Serve warm and savor this hearty, protein-packed, and nutrient-rich soup, perfect for busy weeknights or meal prep!
Storage Suggestions
To keep your soup fresh and flavorful, store leftovers properly:
Refrigerator: Allow the soup to cool completely before transferring it to an airtight container. Store in the refrigerator for up to 3–4 days.
Freezer: For longer storage, pour the cooled soup into a freezer-safe airtight container or resealable bag, leaving a little space for expansion. Freeze for up to 3 months.
Reheating: Thaw frozen soup overnight in the refrigerator. Reheat gently on the stovetop over low heat, stirring occasionally, or microwave in 1-minute intervals until heated through.
Secret Ingredient: Citrus Zest
Check out this video on How to Zest A Lemon (or another citrus) by Everyday Food.
Did you know, fruit zest is used during cooking in a multitude of ways? Are you planning on using fresh citrus for the juice but not the zest? Zest it anyway and freeze that zest. It is an easy way to give recipes a pop of flavor. Furthermore, freezing the zest in advance makes for easier cooking at a later date.
Freeze in ice cubes filled with water or oil or freeze on a baking sheet and add to a bag or freezer container.
How to use citrus zest
Stirred into soups
Tossed into stir-fries
When making rice or grains
Zested over cauliflower rice
Mixed into salad dressing
As a pop of flavor in baked goods and dessert
Like This Recipe For Creamy Rotisserie Chicken Soup?
Creamy Rotisserie Chicken Soup with Sweet Potatoes
Sarah Harper MS, RD, LDN
This Creamy Rotisserie Chicken Soup with Sweet Potatoes is the perfect one pot meal for a week night meal or a weekend gathering. It will soon become a household favorite.
1lbscooked, shredded or diced rotisserie chicken (about 2 cups, plus extra for topping if desired)
1tbspolive oil
1yellow onion, diced(1 to 2 cups)
2celery stalks, diced
2sweet potatoes, diced(2 to 3 cups)
3garlic cloves, minced
1tspkosher salt
32ozchicken broth
13.5ozcoconut milk1 can
1lime, juiced and zested (2 tbsp juice divided)
½tspblack pepper
½tspsmoked paprika
Cassava Flour Slurry
2tbspcassava flour
2tbspwater
Toppings
rotisserie chicken
lime, quartered
cilantroor parlsey
coconut yogurtor Greek Yogurt
hot sauce
Instructions
Sauté the Vegetables:
Heat olive oil or coconut oil in a large pot over medium heat.
Add diced onion and celery, and sauté for 3-4 minutes until softened.
Stir in minced garlic and cook for an additional 30 seconds until fragrant.
Add the Broth and Sweet Potatoes:
Add sweet potatoes and chicken broth to the pot. Bring to a boil, then reduce the heat to a simmer.
Cover and cook for 15-20 minutes, or until the sweet potatoes are tender enough to easily mash with the back of a spoon or a potato masher.
Thicken the Soup (Optional):
For a naturally thicker soup, mash some of the tender sweet potatoes directly in the pot using a potato masher or the back of a spoon.
Alternatively, mix 2 tablespoons of all-purpose flour, cassava flour, or cornstarch with 1/4 cup cold water to create a slurry. Stir the slurry into the simmering soup and cook for 2-3 minutes until thickened.
For an extra creamy texture, you can combine both methods by mashing some sweet potatoes and adding the slurry.
Add Rotisserie Chicken:
Add the shredded or diced rotisserie chicken to the pot. Stir well to combine and heat through, about 5 minutes.
Stir in Coconut Milk and Lime:
Pour in the coconut milk, lime juice, and lime zest. Stir well to combine.
Season to Taste:
Add salt, black pepper, and smoked paprika (if using). Adjust seasoning as needed.
Serve and Add Toppings:
Ladle the chowder into bowls and add your favorite toppings, such as shredded chicken, coconut yogurt, a squeeze of lime, or a dash of hot sauce. Serve warm and enjoy!
Notes
Garnish options include but are not limited to Scallions, chives, herbs, avocado slices, croutons, and quinoa crisps,
You will love the variety of flavors in this Greens and Ancient Grain Bowl. This recipe features nutrient-rich kale, crisp cucumber, and a zesty green cashew dressing served over your favorite ancient grain, such as quinoa or farro, and topped with your protein of choice, like Easy Baked Tofu, beans, or baked tempeh. This recipe is vegan, gluten-free, and totally delicious.
What is an Ancient Grain Bowl?
An ancient grain bowl is a versatile dish that combines ancient grains like quinoa, kamut, or farro with fresh veggies, a protein source, and a flavorful dressing. It’s a nutrient-packed, customizable meal perfect for any diet.
Why You’ll Love This Recipe
This Greens and Ancient Grain Bowl is a wholesome, customizable dish that’s packed with vibrant flavors, nourishing ingredients, and endless possibilities to suit your taste and lifestyle.
Dietitian-Approved Balance: Packed with ancient grains, fresh greens, and plant-forward ingredients, this bowl delivers the perfect mix of fiber, protein, and flavor for a satisfying, nutrient-rich meal.
Flexitarian Versatility: Whether you add soft boiled eggs, roasted chickpeas, grilled shrimp or salmon, this recipe adapts seamlessly to your dietary preferences.
Batch Cooking Made Easy: Prep grains like farro, kamut, or quinoa in advance for quick and delicious meals throughout the week.
Ingredients For This Ancient Grains Bowl Recipe
The ingredients for this Greens and Ancient Grain Bowl are a perfect blend of fresh greens, hearty grains, crunchy veggies, and a zesty dressing, making it a balanced and flavorful meal that’s easy to customize.
Leafy Greens: A nutrient-packed base with arugula and baby spinach. Swap in kale, Swiss chard, or other greens for variety.
Grains: Cooked quinoa and rice, or experiment with farro, sorghum, or kamut for added texture and nutrition.
Fresh Veggies: Crisp cucumber, radish, and green pepper add crunch and vibrant color. Swap in seasonal produce for variety.
Herbs and Green Onion: Fresh parsley, cilantro, and green onion bring brightness and a boost of antioxidants.
Green Goddess Inspired Cashew Dressing Ingredients
Raw Cashews (½ cup, soaked) – A dairy-free way to achieve a rich and creamy dressing. Cashews bring healthy fats, protein, and a velvety texture.
Water (¼ cup, adjust as needed) – Helps blend everything smoothly while keeping the consistency just right.
Lemon Juice (2 tablespoons) – Brightens up the dressing while providing vitamin C and balancing the flavors.
Rice Wine Vinegar (1 tablespoon) – Adds a mild tanginess and balances the dressing’s flavors.
Olive Oil (1 tablespoon) – A source of heart-healthy monounsaturated fats that enhances the dressing’s silkiness.
Garlic (1 clove) – Brings depth of flavor
Fresh Parsley (½ cup) – Earthy and fresh with antioxidants that support detoxification.
Fresh Cilantro or Basil (¼ cup) – Adds a burst of herbal goodness that complements the greens.
Chives (2 tablespoons) – Subtly oniony with a delicate texture that blends perfectly into the dressing.
Tarragon (1 tablespoon, optional) – A traditional Green Goddess ingredient that brings a very slight licorice-like flavor.
Dijon Mustard (1 teaspoon) – Helps emulsify the dressing while adding a tangy bite.
Maple Syrup or Honey (½ teaspoon, optional) – A touch of natural sweetness to balance the acidity.
Other Optional Additions
Easy Baked Tofu: A plant-based protein source with all nine essential amino acids.
Cook the Grains: Prepare grains according to package instructions. Cook extras for easy meal prep.
Make the Dressing: Whisk together dressing ingredients, adjusting seasoning as needed.
Assemble the Bowl: Combine greens, grains, veggies, herbs, and protein in a large bowl.
Dress It Up: Drizzle with the cilantro cashew dressing and gently toss to coat.
Garnish and Serve: Add toasted nuts, seeds, crunchy lentils, fresh herbs, or citrus juice for extra flair.
Customizations and Variations
This Greens and Ancient Grain Bowl is endlessly customizable, making it easy to tailor to your taste, dietary preferences, and seasonal ingredients.
Grains: Mix and match hearty whole grains options like brown rice, farro, red quinoa, kamut, or wheat berries for variety and texture.
Veggies: Add roasted sweet potatoes, shaved Brussels sprouts, snow peas, red onion, or sweet red bell peppers for extra crunch and flavor.
Protein: Keep it plant-based with black beans, chickpeas, tempeh, or Easy Baked Tofu. For flexitarian options, try poached eggs or grilled salmon.
Dressings: Swap the cashew dressing for Creamy Cashew Caesar, Spicy Cashew Dressing, a creamy avocado dressing, tahini-based dressing. or a cilantro olive oil pesto.
Toppings: Finish with avocado pieces, sun-dried tomatoes, toasted nuts, seeds, crispy lentils, or pumpkin seeds for a satisfying crunch.
Flavor Boosts: Brighten the dish with a squeeze of fresh lemon or lime juice or add sautéed portobello mushrooms for an earthy twist.
Why This Recipe is Dietitian-Approved
This Greens and Ancient Grain Bowl is RD-approved because it combines nutrient-dense ancient grains, fresh greens, and plant-based proteins to provide a balanced meal rich in fiber, vitamins, minerals, and healthy fats. The colorful mix of fresh veggies and toppings makes this a truly beautiful bowl that is as nourishing as it is visually appealing.
Nutrient-Packed: Ancient grains like quinoa, farro, and kamut provide fiber, vitamins, and minerals for overall health.
Balanced Protein: Plant-based proteins like quinoa or chickpeas pair with lean animal proteins for a complete meal.
Customizable: Easily adaptable to vegetarian, vegan, or flexitarian diets without sacrificing flavor.
Greens Galore: A mix of fresh greens boosts antioxidants and essential nutrients.
Satisfying: Fiber, protein, and healthy fats keep you full and energized.
This Greens and Ancient Grain Bowl is a blank canvas for balanced, nutritious, and delicious meals. Whether you’re vegan, flexitarian, or just looking for a wholesome recipe, this bowl is perfect for meal prep or a satisfying weeknight dinner.
Green Goddess Grain Bowl with Winter Greens & Cashew Dressing
Sarah Harper MS, RD, LDN
In this Green Goddess Grain Bowl with Winter Greens & Cashew Dressing recipe you will get greens, grains, nutritious vegetables, a zesty dressing, and a plant-based protein.
1tbsptarragonoptional but gives the classic green goddess flavor
Instructions
Prepare Cashew Dressing
Add all ingredients to a high-speed blender or food processor. Blend until smooth and creamy.
Add more water for a thinner dressing or extra cashews for a thicker consistency. Adjust seasoning if needed. Store in an airtight container in the fridge for up to 5 days.
Assemble The Bowls
Divide cooked grains among four bowls. Top with greens, fresh herbs, green onions, bell pepper, and watermelon radish.
Pour the creamy cashew dressing over each bowl, toss lightly, and enjoy immediately.
Notes
This salad is perfect for meal prep, just keep the dressing separate until ready to eat!Baked or Air Fried Tofu
Easy Fresh or Frozen Falafel in Air Fryer: The Best Meal Prep Recipe
Enjoy homemade falafel the healthier way, crispy, golden, and perfectly cooked in the air fryer!
Made with wholesome ingredients, these falafel patties are a great way to enjoy a healthy falafel recipe at home. Skip the mess of oil and achieve the same delicious crunch with this simple, no-fuss method.
Looking for something even easier? Frozen falafel offers a quick, convenient option without sacrificing flavor or texture, perfect for those extra busy days.
In this article, I’ll cover everything you need to know, from homemade vs. store-bought falafel and why frozen falafel is a smart choice, to tools, ingredients, step-by-step instructions, storage tips, serving sauces, and the health benefits of falafel!
Make Your Own or Use Store-Bought Falafel
When it comes to falafel, you have two great options: make it from scratch or use store-bought frozen falafel. Both options have their perks, so you can choose what works best for your time and needs.
Homemade Falafel: Freshly made falafel has unbeatable flavor and texture. You control every ingredient, customize flavors, and avoid any preservatives or additives. Plus, it’s fun and rewarding to make!
Store-Bought Frozen Falafel: Short on time? Store-bought frozen falafel is a convenient option for busy weeknights. It’s pre-cooked and ready to air fry, bake, or microwave in minutes. Look for clean ingredient lists and opt for gluten-free or low-sodium varieties, if needed.
Both options work perfectly in falafel bowls, wraps, and sandwiches. If you want a full DIY experience, follow the step-by-step instructions below.
Prefer quick and easy? Skip to the cooking section to see how to cook store-bought falafel to crispy perfection.
Why Choose Frozen Falafel?
Convenience: Ready-to-cook, no soaking or blending required.
Versatility: Works in many meals, from salads to wraps.
Flexitarian Appeal: Plant-based, protein-rich, and aligns with a diet that balances plant and animal-based foods.
Time-Saving: Whip up golden, crunchy falafel in minutes, just what you need for a stress-free dinner solution.
Tools Needed
Having the right tools makes preparing falafel easier and more efficient. Here’s what you’ll need:
Food Processor: Essential for blending chickpeas, garlic, herbs, and spices into a coarse, flavorful falafel mixture.
Mixing Bowl: For combining and chilling the falafel mixture before shaping.
2-inch Ice Cream Scoop: Helps portion the mixture evenly, ensuring uniform-sized falafel balls for even cooking.
Air Fryer (or Alternative Cooking Method): Cook falafel to crispy perfection using an air fryer, pan, or oven.
Baking Sheet (if baking): If you’re baking instead of frying, a lined baking sheet is key for even cooking.
Spatula or Tongs: For flipping falafel during cooking to ensure even crispness.
With these simple tools, you’ll have everything you need to prepare crispy, flavorful falafel with ease.
Ingredients for Dietitian-Approved Garlic Scape Falafels
Chickpeas (1 ½ cups cooked or 1 can, drained and rinsed): A plant-based protein powerhouse, chickpeas provide fiber, iron, and essential nutrients while forming the hearty base of this recipe.
Onion (½ medium, chopped): Adds moisture and natural sweetness, while contributing small amounts of vitamin C and antioxidants.
Garlic (2 cloves, minced): Classic garlic flavor with antimicrobial benefits, or swap in garlic scapes for a fresh, nutrient-packed twist.
Garlic Scapes (2-3, chopped): These mild, garlicky greens add a fresh crunch and boost the falafel’s phytonutrient content.
Ground Cumin (1 tsp): Earthy and aromatic, cumin brings warmth and flavor while delivering antioxidants and digestive support.
Salt (½ tsp, adjust to taste): A little salt enhances the flavors, but keep it moderate to support heart health.
Black Pepper (1/4 tsp): Adds a subtle kick while enhancing nutrient absorption, particularly from chickpeas’ iron content.
Fresh Lemon Juice (2 tbsp): Brightens the flavor and provides vitamin C, helping with iron absorption.
Chickpea Flour (2-3 tbsp, optional): A gluten-free binder that keeps falafels together while boosting protein and fiber.
Fresh Herbs (1-2 tbsp, parsley or cilantro, optional): Parsley or cilantro add a pop of flavor, antioxidants, and anti-inflammatory benefits to round out the dish.
These thoughtfully chosen ingredients not only make a delicious falafel but also contribute to a nutrient-dense, balanced meal perfect for flexitarians and plant-based eaters alike.
Ingredient Substitutions
Looking for an easy way to customize your falafel? Here are some simple swaps to keep your falafel flavorful and delicious:
Garbanzo Beans ➡ Fava Beans: Swap chickpeas for fava beans to create a more traditional, Egyptian-style falafel with a soft, creamy texture.
Fresh Parlsey ➡ Cilantro or Dill: If you’re out of fresh parsley, cilantro or dill can provide a fresh, herbaceous flavor. You can also omit it if preferred.
Flour/Breadcrumbs ➡ Almond Flour or Oats: Need a gluten-free option? Almond flour or ground oats work as great binding agents.
Garlic Scapes ➡ Green Onions or Leeks: If garlic scapes aren’t available, green onions or leeks offer a mild, onion-garlic flavor.
These substitutions allow you to create a flavorful falafel no matter what ingredients you have on hand
Ingredient Add Ins
Want to elevate your falafel balls with more flavor and texture? Here are some tasty add-ins to try:
Fresh Herbs: Boost the freshness with extra fresh cilantro, parsley, dill, or mint.
Spices: Add fresh jalapeno, turmeric, paprika, or red chili flakes for a flavor boost and a pop of color.
Nuts & Seeds: For extra texture, mix in chopped pistachios, sunflower seeds, or sesame seeds.
Veggies: Grated carrot, zucchini, or spinach can add moisture and nutrition.
Zest: Lemon or lime zest brightens up the flavor for a fresh twist.
These add-ins bring new life to your falafel balls, letting you customize each batch to suit your taste.
Step-by-Step Instructions for Easy, Dietitian-Approved Falafel
This recipe yields 8-9 falafels, each perfectly portioned at 1/4 cup.
1. Prepare the Mixture
Combine chickpeas, onion, garlic scapes, cumin, salt, black pepper, and lemon juice in a food processor. Pulse until the mixture is coarse but sticks together—don’t over-process! If the mixture feels too wet, add 1-2 tablespoons of flour or breadcrumbs for binding.
2. Chill the Mixture
Transfer to a bowl, cover, and refrigerate for 30-60 minutes. This step is key to firming up the mixture, making shaping easier.
3. Shape the Falafel
Use a 2-inch ice cream scoop (holds about 1.4 oz) to evenly portion the mixture. Form into balls or slightly flatten for patties, depending on your preference.
4. Cook the Falafel
Air Fryer: Preheat to 375°F (190°C). Arrange falafel in a single layer and cook for 10-12 minutes, flipping halfway for even crisping.
5. Freeze Falafel
Freeze cooked falafel on a baking sheet until firm, then transfer them to an airtight container or freezer-safe bag. They’ll stay fresh for up to 3 months.
6. Reheat from Frozen
To reheat frozen falafel, preheat the air fryer to 375°F and cook for 10-12 minutes, flipping halfway for even crisping.
Other Storage Tips for Leftover Falafel
Not ready to freeze your falafel? You can refrigerate them instead! Simply place leftover falafel in an airtight container and store them in the refrigerator for up to 4-5 days. When you’re ready to enjoy, reheat them in the oven or air fryer to bring back their crispy texture.
Serving Suggestions
Falafel is a versatile, plant-based protein that can be enjoyed in countless ways. Serve it in warm pita bread as a falafel sandwich, on top of a fresh salad, in a hearty falafel bowl, or paired with fries and your favorite dipping sauce.
For more creative serving ideas, check out our 10 Delicious Ways to Serve Air-Fried Falafel article for bowls, wraps, salads, tacos, and more!
Best Sauces to Serve with Falafel
Take your falafel to the next level with these five flavorful sauces:
Tzatziki Sauce: A creamy blend of yogurt, cucumber, garlic, and fresh dill—perfect for falafel sandwiches or wraps.
Tahini Sauce: Smooth and nutty, this classic sesame-based sauce adds richness to falafel bowls and grain bowls.
Garlic Yogurt Sauce: A quick, tangy option made with Greek yogurt, garlic, and lemon juice for a fresh, zesty drizzle.
Spicy Harissa Sauce: Add a fiery kick with this bold North African chili paste—perfect for heat lovers.
Cashew Dressings (Spicy or Caesar): Go creamy and dairy-free with spicy cashew dressing for bold heat or cashew Caesar dressing for a rich, tangy twist. Both add velvety texture to falafel bowls, wraps, or fresh salads.
Health Benefits of Falafel
Falafel isn’t just delicious, it’s a nutrient-packed addition to a balanced flexitarian diet.
Rich in plant-based protein, it supports muscle repair and energy. Falafel are made primarily from beans! Beans are high in fiber content and aids in digestion and promotes fullness. Air-fried falafel is low in saturated fat and a great option for gluten-free and dairy-free diets.
Enjoy this Vegan Air Fryer Garlic Scape Falafel Recipe this spring. Use up some fresh garlic scapes from your garden or from your local farmer's market.
In a food processor, combine the chickpeas, onion, garlic scapes, cumin, salt, black pepper, and lemon juice. Pulse until a coarse, paste-like mixture forms. Avoid over-blending to maintain some texture. If the mixture is too wet, add 1-2 tablespoons of flour or breadcrumbs to help bind it.
Chill The Mixture
Transfer the mixture to a bowl, cover, and refrigerate for 30-60 minutes. This helps it firm up, making it easier to shape into falafel.
Shape The Falafels
Use a 2-inch ice cream scoop (which holds about 1.4 oz) to portion out the mixture evenly. Form the mixture into small balls or flatten slightly to create patties, depending on your preference. (see recipe note)
Cook
Air Fryer: Preheat the air fryer to 375°F (190°C). Place falafel in a single layer and cook for 10-12 minutes, flipping halfway, until crispy and golden.
Serve
Serve warm falafel in pita bread, with hummus, tahini sauce, fresh veggies (like cucumber, tomato, and lettuce), or over a fresh salad for a healthy, delicious meal.
Freeze Falafel
Freeze cooked falafel on a baking sheet until firm, then transfer them to an airtight container or freezer-safe bag. They’ll stay fresh for up to 3 months.
Reheat from Frozen
To reheat frozen falafel, preheat the air fryer to 375°F and cook for 10-12 minutes, flipping halfway for even crisping.
Notes
Troubleshooting Tips
Sticky Mixture: If the falafel mix sticks to your hands, coat your palms with water or olive oil while shaping the falafel balls.
Falling Apart: If the mixture is falling apart, try adding 1-2 eggs to help it bind. Another possible issue is under-processing the mixture. Run it through the food processor again until it holds together better. See the step-by-step photos in the "How to Make Falafels" section for guidance.
Cooking Method: For a classic approach, you can always deep-fry these falafels instead of air frying, pan-frying, or baking.
Date Caramel with Almond Butter is a sweet, rich, and decadent alternative to traditional caramel, offering all the flavor without the guilt. Made from naturally sweet dates, this creamy caramel is gluten-free and dairy-free. It contains no butter, no cream, just wholesome ingredients like dates, vanilla, and a touch of almond butter. It’s the perfect treat for anyone looking to enjoy indulgence the flexitarian way!
Why I Made This Sauce
I’ve always loved smoothies with a touch of date caramel as a garnish, so I decided to create my own! Here’s why I love this recipe:
Simple and Quick: Easy to make with just a few ingredients.
Versatile Uses: Perfect for smoothies, apple slices, oatmeal, yogurt, cookies, brownies, or ice cream.
Natural Sweetness: A spoonful in my smoothies adds just the right amount of sweetness.
This date caramel has become a go-to in my kitchen for elevating everyday treats!
Ingredients for Flexitarian-Friendly Date Caramel Sauce
Pitted dates: Naturally sweet and full of fiber, these form the base of the caramel.
Almond butter: Adds a creamy, nutty richness while keeping it dairy-free.
Hot water or almond milk: Choose almond milk for extra creaminess or hot water for a lighter option.
Vanilla extract: Enhances the caramel flavor with warm, aromatic notes.
Kosher salt: Balances the sweetness and elevates the flavor.
How to Make Date Caramel Sauce
1. Prepare the Dates
Remove any pits if the dates aren’t already pitted.
2. Soften the Dates
Place the pitted dates in a heatproof bowl.
Pour hot water (boiling works best) over the dates to cover them.
Let the dates soak for 15–20 minutes to soften, making them easier to blend.
3. Blend the Ingredients
Transfer the soaked dates and their water to a high-speed blender or food processor.
Add almond butter, vanilla extract, and kosher salt.
Start blending at a low speed, gradually increasing to high speed.
Scrape down the sides as needed and blend until smooth and creamy.
4. Adjust the Consistency
If the caramel is too thick, add more hot water or almond milk, one tablespoon at a time, until it reaches your desired consistency.
Date Caramel Versatility
This recipe is endlessly adaptable to fit your tastes and needs:
Adjust the Consistency: Thin the caramel with water, almond milk, oat milk, coconut milk, or coconut cream.
Add Extra Flavor: Mix in almond butter, peanut butter, or a drizzle of maple syrup.
Sweeten it Up: Enhance the richness with a touch of chocolate or extra vanilla.
FAQ (Ask A Dietitian!)
Which type of dates tastes like caramel?
Medjool dates taste like caramel. They are sweet, rich, soft, and chewy.
Are dates good for health?
Dates are a good source of essential nutrients like potassium, magnesium, vitamin B6, and fiber. They are naturally sweet making them an excellent substitute for refined sugar in recipes and snacks. Dates are used in smoothies, baked goods, and other dishes.
Place the pitted dates in a heatproof bowl.Pour the hot water over the dates to soften them.Let the dates soak in the hot water for 15-20 minutes. This will make them easier to blend into a smooth caramel.
Blend the ingredients
After soaking the dates, transfer them along with the soaking water to a high-speed blender, then add the remaining ingredients to the high-speed blender. Blend at a low speed and gradually increase to high. Blend until the mixture becomes smooth and creamy, scraping down the sides of the blender.
Adjust the Consistency
If the date caramel is too thick, you can add more hot water 1 tbsp at a time.
One of my favorite evening rituals is indulging in a cozy cup of healthy collagen hot chocolate to wind down the day. It’s a satisfying way to curb chocolate cravings while supporting muscle recovery, as collagen supplementation provides protein that aids muscle repair.
Plus, this version contains no white sugar, making it perfect for those with a sweet tooth who are also mindful of their weight loss goals.
This recipe aligns beautifully with a flexitarian lifestyle. While you can use plant-based milk to suit your preferences, keep in mind that collagen, as a dietary supplement, is only sourced from animals such as bovine, marine, or poultry, and is not available in a plant-based form.
Ingredients For This Healthy Collagen Hot Chocolate
Option to use your favorite store bought hot chocolate mix.
Collagen Powder
Chocolate collagen powder adds flavor and 11g of protein per serving (Earth Fed Muscle is my favorite).
For unflavored options, try Vital Proteins Bovine or Marine Collagen varieties. If opting for unflavored collagen add more hot chocolate mix to taste. I use 1 heaping tbsp of my Homemade Hot Cocoa Mix per 8oz.
Milk Options
Use your favorite milk or milk alternative:
Dairy options: 2% milk or whole milk.
Plant-based favorites: almond milk, oat milk, or soy milk.
Need more sweet? Sweeten naturally with a drizzle of maple syrup.
How To Make Collagen Hot Chocolate in 5 easy Steps
Heat the Milk in the Microwave:
Pour 6–8 oz of milk into a large, microwave-safe mug (big enough to prevent sloshing during step 3).
Heat on high for 1–1.5 minutes, or until hot but not boiling. Add water at this stage if desired.
Add Powders on Top:
Sprinkle the hot chocolate mix and chocolate collagen powder directly onto the hot milk.
Blend with a Milk Frother:
Use a milk frother to mix everything until smooth and creamy. Tip: Use a gentle motion to avoid splashing if your mug isn’t large enough.
Optional: Add Sea Salt:
Stir or froth in 1/4 tsp sea salt for a sweet-salty twist.
Top with Whipped Cream or Cold Foam:
For whipped cream: Add a dollop on top of the hot chocolate.
For cold foam: Froth 1–2 tbsp milk or heavy cream in a frother, then gently spoon it over the drink.
Serve and Enjoy: Sip your frothy, luxurious collagen hot chocolate, perfect for a cozy treat! This method ensures a mess-free experience with an indulgent finish from the toppings.
Customization and Tips
Flexitarian Customization Ideas
Plant-Based Adjustments: Swap in oat, almond, or soy milk for a plant milk version. Oat milk is a great option for its creaminess, while almond milk adds subtle sweet flavors.
Natural Sweetness: Opt for maple syrup, honey, or stevia as alternatives to refined sugar. These provide natural sweetness without compromising on flavor.
Allergy-Friendly Notes: Avoid adverse reactions by using nut-free milks like oat or rice milk, and choose certified gluten-free ingredients for those with sensitivities. Soy-free options like coconut milk are another great option.
Tips for Adding Collagen to Hot Beverages:
Stir Well: To avoid clumping, stir collagen powder thoroughly into your drink. Using a frother or blender can help it dissolve completely.
Avoid Boiling: While collagen is heat-stable, it’s best to add it after the liquid has been heated to your desired drinking temperature, rather than boiling it, to preserve its quality.
Flavor Consideration: Most collagen powders are flavorless, but some come with added flavors or sweeteners i.e. Earth Fed Muscles Chocolate Collagen. Some other flavors I’ve seen include strawberry lemonade, lemon, and vanilla. Choose one that complements your beverage.
Collagen Tips For The Perfect Hot Drink
Blending Tips: Use a frother or whisk to mix thoroughly for a creamy and smooth hot drink. Proper blending ensures all the flavors meld beautifully.
Flavor Boosters: Enhance your hot chocolate with a pinch of cinnamon, a splash of vanilla extract, or a sprinkle of sea salt to balance the level of sweetness.
Topping Ideas: Take your hot drink to the next level with fun toppings like marshmallows, grated chocolate, fresh cinnamon or nutmeg, or even a sprinkle of cacao nibs for extra flavor and texture.
Collagen Protein in Hot Beverages: Key Facts
Health Benefits: Supports muscle recovery, improves skin health, strengthens hair, promotes joint, connective tissue, and bone health.
Heat Stability: Collagen peptides (hydrolyzed collagen) remain stable at typical beverage temperatures (<300°F/150°C). Research shows they can even withstand up to 572°F (300°C) for short periods.
Misconceptions: While prolonged high heat (e.g., baking) may reduce some functional properties, collagen stays stable and bioavailable in hot drinks like hot chocolate, coffee, or tea.
Not a Complete Protein: Collagen is rich in glycine, proline, and hydroxyproline, which are essential for supporting skin, joint, bone, and connective tissue health. However, it lacks tryptophan, one of the nine essential amino acids, and does not provide the full spectrum needed for optimal muscle protein synthesis (MPS). To ensure a complete amino acid profile, pair collagen with other protein sources like dairy milk, soy milk, or nuts. While collagen alone cannot fulfill your daily protein needs for MPS, it serves a complementary role in overall health and recovery.
Takeaway: Collagen is safe and effective in hot beverages, offering unique benefits for skin, joints, and connective tissue. While not a complete protein, pairing it with complementary sources like dairy or soy ensures balanced nutrition. Trust science, not myths!
This healthy hot chocolate is the perfect evening treat to satisfy your chocolate cravings while supporting muscle recovery and aligning with your weight loss goals. Made with natural ingredients and customizable to suit a flexitarian lifestyle, it’s a comforting way to enjoy a warm, protein-packed drink.
whipped cream, marshamallows, or cold foamoptional
Instructions
Heat the Milk in the Microwave:
Pour 6–8 oz of milk into a large, microwave-safe mug (big enough to prevent sloshing). Heat on high for 1–1.5 minutes, or until hot but not boiling. Add water at this stage if desired.
Add Powders on Top:
Sprinkle the hot chocolate mix and chocolate collagen powder directly onto the hot milk.
Blend with a Milk Frother:
Use a milk frother to mix everything until smooth and creamy. Tip: Use a gentle motion to avoid splashing if your mug isn’t large enough.
Optional: Add Sea Salt:
Stir or froth in 1/4 tsp sea salt for a sweet-salty twist.
Optional Top with Whipped Cream, Marshmallows, or Cold Foam:
For whipped cream: Add a dollop on top of the hot chocolate. For cold foam: Froth 1–2 tbsp milk or heavy cream in a frother, then gently spoon it over the drink.
Notes
Nutrition facts for this recipe may vary slightly depending on the specific ingredients and brands you use, such as your choice of milk, collagen powder, or sweeteners. For the most accurate information, calculate nutrition facts based on the exact products you select.
Cheng, F., et al. (2022). Thermal Stability of Collagen in Food and Health Products. International Journal of Molecular Sciences, 23(4), 2040. https://www.mdpi.com/1422-0067/23/4/2040
This Berry Bliss Tropical Smoothie is inspired by the Blueberry Bliss Smoothie from Tropical Smoothie Café but made healthier, simpler, and more affordable. With its creamy texture and simple ingredients, it’s perfect as a pre-workout snack or a refreshing treat any time of year.
In summer, I love using fresh berries from U-Pick farms or farmers’ markets. In winter, frozen fruit brings vibrant flavor and nutrition to this easy recipe.
What is in the Blueberry Bliss Smoothie from Tropical Smoothie Café
Tropical Smoothie Cafe’s Blueberry Bliss Smoothie contains Strawberries, Blueberries, Banana, Ice, and Turbinado Sugar (natural brown sugar).
In my variation of this recipe, I bump up the protein and replace the turbinado sugar with the caramel-like flavor of dates.
Dates are not only delicious but also offer many nutritional benefits. Dates are a good source of dietary fiber and contain essential vitamins and minerals. Because Dates are relatively high in calories from natural sugar they make a wonderful addition to smoothies, baked goods, energy bars, and desserts.
Why You’ll Love This Smoothie
Quick and Easy: Whip it up in just 5 minutes with ingredients that fit a flexitarian lifestyle, easy to find locally or online.
Natural Sweetness: A creamy, refreshing blend with a hint of vanilla and no added sugars.
Perfectly Versatile: Enjoy it as a pre-workout snack, breakfast smoothie, or quick breakfast option.
Plant-Powered Nutrition: Includes a scoop of protein powder, 22g of protein, and 7g of fiber to keep you energized and satisfied.
Hassle-Free Clean-Up: A quick rinse is all it takes, saving you time on busy mornings.
Tools
Measuring cups
High-speed blender
My Ingredients
Frozen Blueberries and Strawberries: These vibrant, nutrient-packed fruits add natural sweetness and a thick texture to your smoothie. Using frozen fruit eliminates the need for ice, keeping flavors bold and undiluted.
Sliced Frozen Bananas: A creamy base that’s perfect for smoothies. Opt for frozen bananas for thickness, but fresh ones work in a pinch. Add ice if needed to reach your desired texture.
Soy Milk: A plant-based milk that’s rich in protein, offering 8g per cup. It’s an excellent option for flexitarians looking to reduce dairy while maintaining a creamy consistency and balanced nutrition.
Dates: A wholesome sweetener that blends seamlessly into smoothies. Dates provide natural sugars along with fiber, making them a great choice for sustained energy.
Vanilla Protein Powder: Adds a smooth vanilla flavor while boosting the protein content of your smoothie—perfect for a balanced flexitarian meal or snack.
Collagen Powder (Optional): For those incorporating collagen into their diet, this supplement enhances your smoothie with additional protein.
This smoothie combines plant-powered ingredients with flexible add-ins, offering an adaptable recipe for a variety of dietary preferences and needs.
Optional Recipe Substitutions and Add-Ins
This smoothie is versatile, allowing you to swap ingredients or enhance it with your favorite add-ins:
Swaps
Milk: Use almond milk instead of soy milk.
Dates: Replace with coconut sugar for sweetness.
Berries: Substitute frozen berries with fresh blueberries or try blackberries or raspberries for variety.
Banana: Swap for Greek yogurt for a creamy, tangy twist.
Add-Ins
Chia seeds, hemp seeds, or flaxseed meal for fiber and protein.
Almond butter or peanut butter for healthy fats and rich flavor.
Vanilla extract for a subtle sweetness.
A pinch of cinnamon for warmth and spice.
Mix and match to create your perfect blend!
Step By Step Instructions
Pour your liquid of choice into the blender first for easier blending.
Add the remaining ingredients on top.
Blend until smooth and creamy. Adjust with extra liquid if needed.
Storage suggestions
Freezer Storage
Pour your smoothie into an airtight container and freeze for up to 3 months. Thaw overnight in the fridge, then stir or re-blend before drinking. Bonus Tip: Use leftover smoothie to make smoothie pops by pouring it into popsicle molds—perfect for a healthy, on-the-go treat!
Refrigerator Storage
Store your smoothie in a sealed jar in the fridge for up to 1–2 days. Before drinking, give it a stir to restore its creamy texture.
FAQ (Ask A Dietitian!)
In the following section, I answer frequently asked questions about smoothies and the Blueberry Bliss Smoothie.
Is the Tropical Smoothie Café Blueberry Bliss smoothie healthy?
While Tropical Smoothie Café’s Blueberry Bliss Smoothie provides a fruit boost, it’s loaded with sugar and offers minimal protein. My version includes protein powder for a more filling and balanced drink, along with extra fiber and less sugar.
