Stop what you’re doing. This is not your average tuna salad. Pickle lovers, this one’s for you.
This creamy, crunchy tuna salad is packed with tangy flavor from chopped pickles, lemon juice, and a mayo-yogurt dressing that hits all the right notes.
Want to take it even further? Add a sprinkle of Trader Joe’s Dill Pickle Seasoning recipe for an extra dill-icious twist. High in protein and perfect for meal prep, sandwiches, or scooping onto crackers—this is the tuna salad you’ll want to make on repeat.
Three Reasons Why I Love This Dill Pickle Tuna Salad
Canned tuna is a pantry staple in my house. Having cans of tuna on hand is one of the easiest ways to whip up a high-protein, nutritious meal. This easy recipe comes together in under 5 minutes, and there are endless ways to make it. Lately, I’ve been loving this dill pickle-inspired version with a creamy mayo-yogurt base and a sprinkle of Trader Joe’s Pickle Seasoning for extra tangy flavor.
High in Protein: This recipe makes it easy to hit your protein goals. Enjoy it in a sandwich, wrap, or with crackers for a quick and satisfying meal.
Quick and Customizable: Just chop, mix, and you’re done. It’s a 5-minute recipe that’s flexible and fun to tweak depending on your mood or what you have on hand.
Perfect for Meal Prep: I like to make a big batch and store it in the fridge for easy lunches. It keeps well and gets even more flavorful after a day or two.
Tools You’ll Need
Large bowl: For mixing everything together.
Small bowl: To quickly whisk up your sauce.
Measuring cups and spoons: For seasoning and sauce ingredients.
Rubber spatula: Makes mixing easy without breaking up the tuna too much.
Ingredients for Easy Dill Pickle Tuna Salad Recipe
Here are the ingredients in this creamy, crunchy salad—and what each one brings to the dish:
Canned Tuna (in water or olive oil): A convenient, high-protein base that’s affordable and packed with omega-3s.
Celery (diced): A classic tuna salad add-in for crunch and fresh, clean flavor.
Red Onion (finely chopped): Adds sharpness and color. Tip: Soak in water for 5–10 minutes to mellow out the bite if desired.
Pickles (diced): Crunchy, salty, and briny. They add texture and that signature dill pickle punch.
Sea Salt: Enhances flavor. Start with a pinch and adjust to taste, especially if your pickles are salty.
Dressing
Dill Pickle Juice: A splash brings the whole salad to life with a bold, zippy finish.
Lemon Juice: Brightens the salad and balances out the richness of the mayo.
Dijon Mustard: Adds a subtle kick and depth without overpowering the dill flavor.
Regular Mayo: Classic, creamy base that binds everything together.
Optional – Pickle Seasoning Blend (like Trader Joe’s): Adds even more tangy, herby dill flavor. The amount of pickle flavor is totally up to you.
How to Make This Dill Pickle Tuna Salad
Once you prep your ingredients, this recipe only has 2 steps!
Prep your ingredients: Chop the veggies and drain your tuna.
Mix the sauce: In a small bowl, stir together the dill pickle seasoning, lemon juice, pickle juice, and salt.
Combine and taste: Add everything to a large bowl and mix well. Taste and adjust with more lemon, salt, or pickles to make it your own.
More Ingredient Add-Ins & Swaps
Mix it up with these optional touches to make this tuna salad your own:
More Pickles: Can’t get enough? Add extra chopped pickles or a spoonful of dill pickle relish for even more tang and texture.
Trader Joe’s Dill Pickle Seasoning or make your own!
Red Bell Peppers: A pop of color and natural sweetness that pairs well with the briny flavors.
Drizzle of Olive Oil: Adds richness, healthy fats, and a silky finish—especially nice if you’re using tuna packed in water.
Garlic Powder: A quick way to boost savory depth without chopping anything extra.
Fresh Herbs (Dill, Parsley, Chives, or Green Onions): Add brightness, flavor, and a little visual flair.
Plain Greek Yogurt or More Mayo: Want it creamier? Stir in 1–2 tablespoons at a time until it’s just right.
Easy Meal Prep Tips
This is one of my go-to Sunday meal prep recipes. It takes just minutes to make and keeps well for 3–4 days in an airtight container in the fridge.
Tip: Easily double or triple the batch if you’re feeding a crowd or want lunches ready for the week.
How to Serve This Tasty Tuna Salad
With crackers: For a quick protein snack or light lunch.
On a bed of lettuce: Think tuna salad lettuce cups!
In a wrap, in pita bread, or a sandwich: Cold and crunchy between two slices of wheat bread, or…
Tuna melt style: Serve it open face on a slice of bread with melted American or cheddar cheese.
Over rice: My favorite way! Serve it warm or cold with chopped pickles and sauerkraut for a tangy twist.
Craving Something Heartier? Try My Protein Pasta Salad
If you love this Dill Pickle Tuna Salad but want something a little more filling, I’ve got you. My Protein Pasta Dill Pickle Tuna Salad combines everything you love about classic tuna salad! It has a creamy dressing, crunchy veggies, and bright pickle flavor, with the added bonus of high-protein pasta to make it a more complete meal.
Store it in an air-tight container and it’s perfect for meal prep and meal planning, potlucks, or whenever you want a satisfying lunch that doesn’t skimp on flavor or nutrition.
Recipe Coming SOON!
Optional but Delicious: A DIY Dill Pickle Seasoning Blend
Trader Joe’s makes a seasonal Dill Pickle Seasoning! But if it’s out of season or sold out, you’ll want to keep this recipe on repeat year-round.
Try making your own DIY dill pickle seasoning blend at home. It’s simple, customizable, and made with pantry staples.
DIY Dill Pickle Seasoning Blend: Mix together the following ingredients in a small jar or spice container:
1 tablespoon dried dill
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon dried parsley
1 teaspoon True Lemon –True Lemon is a non-GMO, shelf-stable powder made from real lemon juice and peel. One packet adds a clean, citrusy punch that works great in seasoning blends.
½ teaspoon sugar
½ teaspoon kosher salt
¼ teaspoon mustard powder
Optional: pinch of celery seed or dill seed for extra flavor
Tip: Taste and adjust as you go, add more salt or citric acid if you want it tangier.
10 Ways to Use Your own DIY Pickle Seasoning or Trader Joe’s Pickle Seasoning
This tangy, dill-forward blend adds a punch of flavor to more than just tuna salad. Besides blended into a Tuna Salad, here are 10 easy and delicious ways to use it:
Popcorn: Sprinkle it over freshly popped popcorn to make dill pickle popcorn!
Chicken Salad: Stir into mayo or Greek yogurt-based chicken salad for extra zing.
Soup: Add to creamy soups like potato, cauliflower, or broccoli cheddar for a subtle tang.
Cottage Cheese Dip: Mix with cottage cheese and a splash of pickle juice for a protein-rich dip.
Freshly Scrambled Eggs: Add a pinch just before serving to brighten up your breakfast.
Cream Cheese Bagel Spread: Stir into softened cream cheese and spread on a toasted bagel.
French Fries Seasoning: Combine with vinegar powder and sprinkle over fries or roasted potatoes.
Greek Yogurt Dip: Mix with yogurt, lemon juice, pickle juice, dill, and parsley for a dill-licious dip!
Potato Salad: Use it as a flavor booster in classic or mustard-based potato salad recipes.
Impossible or Beef Burgers: Mix the seasoning into Impossible meat or ground beef to make impossible or ground beef patties. Grill and top with plenty of sliced pickles for the ultimate dill pickle burger experience.
This creamy, crunchy Dill Pickle Tuna Salad is packed with tangy flavor and high-protein ingredients, making it the perfect quick lunch or meal prep staple.
In a medium bowl, mix the tuna, pickles, celery, red onion, and dill.
In a small bowl, whisk together the Greek yogurt, mayo, pickle juice, Dijon, lemon juice, garlic powder, salt, and pepper.
Pour the dressing over the tuna mixture and stir to combine. Taste and adjust seasoning if needed.
Chill for 20 minutes before serving for the best flavor (optional but recommended).
Notes
Nutrition Disclaimer: Nutrition information is an estimate and may vary based on ingredients used and portion sizes. This information should not be considered a substitute for professional dietary advice. Always consult with a registered dietitian or healthcare provider for personalized guidance.
Ever spotted oyster mushrooms at the grocery store or farmers market and thought, “They look cool, but what do I do with them?” I’ve been there too.
My first experience with these fresh mushrooms was in the summer of 2021. I picked up a cluster of blue oyster mushrooms and had pan-fried oyster mushrooms, in butter with a pinch of salt. One bite and I was hooked. After that, I’ve been exploring different ways to cook with them. Still, I think my favorite way is simply sautéed in butter and salt.
If you’ve been curious about oyster mushrooms, how to clean them, how to cook them, or what kind of recipes they work in, this article is for you. You don’t need to feel intimidated by these fantastic fungi. I’ll walk you through everything you need to know to start cooking with confidence.
What are Oyster Mushrooms?
Oyster mushrooms are fast-growing fungi that grow in clusters on trees and resemble oysters, hence the name. They come in a variety of colors, including pink, yellow, blue, and gray.
Known for their tender, meaty texture and mild, earthy flavor with nutty and briny notes, they’re a favorite in plant-based cooking. Oyster mushrooms are rich in vitamin D, fiber, and antioxidants, making them both flavorful and nutritious.
Where To Find Oyster Mushrooms
Local mushroom growers are in just about every major city these days, when I lived in Alabama we had Midway Mushrooms and now that I am in the Pacific Northwest we have Columbia Mushroom Company and Bridgetown Mushrooms in Portland.
Check out your local farmer’s market or give it a quick google search for mushroom growers in your area. Many mushroom growers sell mushroom growing kits so you can grow your own oyster mushrooms at home. Many grocery stores also sell mushrooms from local growers.
How to Clean Oyster Mushrooms
Oyster Mushrooms don’t need much cleaning and prep once you bring them home from the store or farmers market.
Brush off debris with your fingers and a damp paper towel
You can quickly rinse the mushrooms under cool running water and pat dry but, do not submerge in water.Mushrooms can become waterlogged and lose some of their flavor if water is not used sparingly.
How to Store Oyster Mushrooms
Store fresh oyster mushrooms in a paper bag in the refrigerator. This helps prevent moisture buildup and keeps them from getting slimy. If you’ve already opened the package, transfer the mushrooms to a paper towel-lined container with the lid slightly ajar.
Avoid an airtight container, which trap moisture and cause faster spoilage. Use within 5 to 7 days for best quality.
How to Cook with Oyster Mushrooms
Oyster mushrooms are incredibly versatile and can be used in everything from quick weeknight meals to more complex, flavor-packed dishes. Below are three tiers of recipe ideas—starting with the easiest ways to enjoy them and moving up to more involved, restaurant-worthy creations.
Cooking Quick, Easy, & Simple Mushroom Recipes
These methods require minimal prep and highlight the mushroom’s natural flavor and tender texture:
Simply Sautéed in a hot pan with olive oil or butter, seasoned with salt and pepper. Optional: finish with a splash of white wine for brightness.
Tucked into a grilled cheese sandwich or stuffed into a warm wrap with greens and sauce.
Pan-fried with garlic in a large skillet until golden brown. Serve as a simple side dish sprinkled with fresh parsley or spooned over toast.
Cooking Moderately Easy Mushrooms Recipes
These recipes take a bit more time but are still approachable for a weeknight:
Soups, chowders, or chili: oyster mushrooms add meatiness and richness.
Stir-fries and pastas: they soak up sauces beautifully and pair well with creamy, savory, or spicy flavors, like my Vegan Yakisoba Recipe.
Egg-based dishes: fold sautéed mushrooms into an omelet, serve with scrambled eggs, or bake them into a mushroom quicheor frittata.
Rice bowls and tacos: use them solo or mixed with other mushrooms as a hearty filling.
Trying More Complex Mushroom Recipes
These dishes require a little more prep, but they’re worth it for the texture and flavor payoff:
Vegan Po’ Boy Bowls:season and sear oyster mushrooms for a flavorful, plant-based spin on the classic.
Homemade mushroom burgers: chopped into smaller pieces and mixed into the patty for moisture and umami.
Creamy mushroom risotto: stir them into arborio rice with broth, garlic, and Parmesan for a rich, savory main.
Recipe: Pink Oyster Mushroom Soup with White Beans
A great way to use oyster mushrooms is in this creamy, satisfying soup. It’s simple to make, filling, and totally plant-based. Not only is this recipe 100% plant-based but it is high in plant-based proteins with 25g of protein per serving.
Ingredients
Pink Oyster Mushrooms (16 oz): These mushrooms are rich in antioxidants and fiber. They add a meaty texture and earthy, nutty flavor to the soup, making it more satisfying without any actual meat.
Navy Beans (2 cans, rinsed and drained): A budget-friendly pantry staple packed with plant-based protein, fiber, and iron. Navy beans help create a creamy base and keep you fuller longer. For more on flexitarian pantry staples check out my article!
Vegetable Broth (2 cups): Gives depth and flavor to the soup. Use low-sodium broth to better control salt levels, or use homemade!
Coconut Milk (1 can, full-fat): Adds richness and creaminess while keeping the soup dairy-free. To cut the fat and calories in this recipe you can cut the coconut milk in half and replace it with water or more vegetable broth.
Coconut Oil:
For sautéing aromatics and spices. You could also use avocado or canola oil.
Aromatics: Onion, Garlic, and Celery: These form the flavor foundation.
Diced Green Chilis (1 can): Adds mild heat and acidity to balance the creaminess. Feel free to adjust based on spice preference.
Fresh Rosemary and Parsley: Rosemary infuses the broth with a woodsy, comforting aroma. Parsley adds a fresh pop of color and vitamin K.
Cumin, Oregano, Black Pepper, and Sea Salt: A warming spice blend that gives the soup a Southwestern vibe without overpowering the main ingredients.
Optional: Coconut Flour or All-Purpose Flour (2 tbsp): Used to thicken the soup. Coconut flour adds fiber and keeps it grain-free, but either works.
Topping Options (optional but recommended): Sliced avocado, jalapeños, Greek or coconut yogurt, or fresh herbs. These not only boost flavor and texture but can also add healthy fats or extra protein, depending on what you choose.
How To Make Creamy Pink Oysters with White Beans
Sauté the aromatics: Heat 1 tablespoon oil in a large soup pot over medium-high heat. Add garlic and onion. Cook for 3–5 minutes until soft and fragrant.
Add vegetables: Stir in celery and mushrooms. Sauté for 5 minutes, until mushrooms begin to soften and release liquid.
Simmer: Add navy beans, green chilis, coconut milk, vegetable broth, oregano, cumin, pepper, salt, parsley, and rosemary. Stir well. Bring to a simmer and reduce heat to low.
Thicken (optional): If you prefer a thicker chowder, mix 2 tablespoons coconut flour with ½ cup of hot soup broth in a small bowl. Stir this slurry into the pot. Simmer uncovered for 30 minutes, stirring occasionally.
Serve: Remove the rosemary sprig. Taste and adjust seasoning. Serve hot with your favorite toppings.
Recipe Tip: Mix and Match Your Mushrooms and Beans
No pink oyster mushrooms? No problem. This recipe also works well with blue oyster, king oyster, shiitake, or even cremini mushrooms. Just slice them to a similar size so they cook evenly.
You can also swap the navy beans for cannellini beans, great northern beans, or chickpeas if that’s what you have on hand. Each one adds a slightly different texture and flavor, but all work well with the creamy broth.
31oznavy beans2 cans or other white bean of choice
4oz green chilis1 can
6cupsvegetable broth
1cancoconut milk
1tspdried oregano
1tspcumin
¼tspblack pepper
1rosemary sprig
3tbspcoconut flour
Optional Toppings
Greek Yogurt, Coconut Yogurt, fresh herbs such as parsley, cilantro, chives, sliced avocado, pickled jalapenos, or a dash of your favorite hot sauce .
Instructions
Sauté the aromatics:
Heat 1 tablespoon oil in a large soup pot over medium-high heat. Add garlic and onion. Cook for 3–5 minutes until soft and fragrant.
Add vegetables:
Stir in celery and mushrooms. Sauté for 5 minutes, until mushrooms begin to soften and release liquid.
Simmer:
Add navy beans, green chilis, coconut milk, vegetable broth, oregano, cumin, pepper, salt, parsley, and rosemary. Stir well. Bring to a simmer and reduce heat to low.
Thicken:
For a thicker chowder, mix 2 tablespoons coconut flour with ½ cup of hot soup broth in a small bowl. Stir this slurry into the pot. Simmer uncovered for 30 minutes, stirring occasionally.
Serve:
Remove the rosemary sprig. Taste and adjust seasoning. Serve hot with your favorite toppings.
Notes
Oyster Mushrooms: Use Pink or Blue Oyster Mushrooms or another mushrooms of choice. Nutrition Disclaimer: The nutrition information provided is an estimate generated using online tools and is for informational purposes only. Actual values may vary based on specific ingredients, brands used, and portion sizes. For the most accurate results, please calculate using your preferred nutrition calculator.
You’re going to love these Chocolate Peanut Butter Crunch Bars. They’re crispy, chocolatey, and easy to make. This recipe is naturally gluten-free, dairy-free, and vegan, with just 8 grams of sugar per serving.
As a dietitian, I’m always looking for treats that feel indulgent but still support your overall wellness goals. These bars remind me of a favorite candy bar from childhood, only with more wholesome ingredients and no baking required.
What started as a holiday dessert idea quickly became a go-to sweet snack n my kitchen. The peanut butter crunch layer is packed with crispy rice cereal and almond flour for that perfect texture. A rich dark chocolate topping brings it all together. Whether you’re prepping a sweet treat for the week or sharing with friends and family, this one’s always a crowd-pleaser.
Three Reasons I Love This Recipe As a Flexitarian Dietitian
1. Protein and Fiber, Built Right In: Between the nut butter and almond flour, these bars offer a little boost of protein and fiber—making them more satisfying than your average sweet treat.
2. Perfect for Meal (or Dessert) Prep: These are the kind of bars you’ll want to keep in your fridge all week. They’re quick to make, easy to slice, and store well in an airtight container—ideal for grab-and-go treats or a little something after dinner.
3. Chocolate Craving Approved: When that sweet tooth hits, these bars totally hit the spot. They’re rich and chocolatey, but made with simple ingredients and less sugar than most store-bought options.
Tools You’ll Need
Mixing Bowl: For stirring together the peanut butter crunch layer.
Spatula or Spoon: To mix ingredients and spread the layers evenly.
9×9-Inch Baking Pan or 9-Inch Cake Pan: Either works for forming the bars.
Parchment Paper: Helps the bars lift easily out of the pan once chilled, don’t skip this!
Small Saucepan or Double Boiler: For gently melting the chocolate mixture.
Cutting Board & Sharp Knife: To slice the bars cleanly once they’re set.
Food Processor (Optional): Great if you want a finer, more uniform crunch layer.
Ingredients in Chocolate Peanut Butter Crunch Bars
The Peanut Butter Crunch Layer
Peanut Butter: Go with your favorite variety that doesn’t have added sugar. Both creamy and crunchy work, but I love crunchy peanut butter with a touch of salt for extra texture and flavor.
Crispy Puffed Rice: Look for toasted puffed rice cereal, something like classic Rice Krispies gives the best crunch.
Almond Flour: This helps bind everything together and adds a subtle nutty flavor without overpowering the other ingredients.
Maple Syrup: A splash adds natural sweetness with hints of vanilla and caramel.
Vanilla Extract: Brings everything together and enhances the flavors of peanut butter, maple syrup, and chocolate.
The Chocolate Layer
Dark Chocolate Chips: I like something 70% or darker—Ghirardelli’s 86% bar is a go-to for me.
Peanut Butter: A little extra in the chocolate keeps the peanut butter flavor going strong.
Coconut Oil: Optional, but it helps thin the chocolate and adds a subtle coconut flavor. You can skip it if you prefer and just use more peanut butter.
Instructions
1. Make the Peanut Butter Crunch Layer
In a large bowl, mix together peanut butter, crispy rice, almond flour, maple syrup, and vanilla extract until well combined.
Line a 9×9-inch baking pan (or 9-inch cake pan) with parchment paper.
Firmly press the mixture into the pan to form an even layer.
2. Make the Chocolate Layer
In a double boiler (or microwave-safe bowl), melt chocolate chips, peanut butter, and coconut oil. Stir until smooth and fully melted.
Pour the melted chocolate over the peanut butter base and spread it evenly.
3. Chill, Slice, and Serve
Place the pan in the fridge for 30 minutes to 1 hour.
If you’d like to add toppings (coconut flakes, sprinkles, flaky sea salt, etc.), wait until the chocolate is mostly set but still slightly tacky so they stick without sinking.
Chill for another 30 minutes, then slice into bars and enjoy!
My Best Tips For This Recipe
Storage: Keep the bars in an airtight container in the fridge for up to a week. For longer storage, pop them in the freezer, just let them sit at room temp for a few minutes before eating.
Ingredient Swaps & Add-Ins:
Use sunflower seed butter for a nut-free option or almond butter for a milder flavor.
Swap the puffed rice with crushed corn flakes for extra crunch.
Stir in peanut butter chips for a fun twist.
Variations: Add a tablespoon of chia seeds or ground flax to boost nutrition, or use oat flour instead of almond flour if that’s what you have on hand.
Ways to Enjoy These Chocolate Peanut Butter Crunch Bars
I’m all about desserts that don’t just taste good but do a little good for the body too. These Chocolate Peanut Butter Crunch Bars are rich and satisfying, with a bonus boost of fiber and protein. They’re sweet enough to feel like a treat, but balanced enough to keep you feeling good after you eat them.
Here are a few favorite ways I like to enjoy them:
As a snack: I’ll grab one after a long hike or in the afternoon when I want something chocolatey but still nourishing. Each bar has 7 grams of protein and some fiber to help keep you full and energized.
On a holiday dessert board: These bars are great alongside homemade cookies during the holidays. I like to add orange slices, roasted nuts, and dark chocolate to round things out.
A little extra indulgent: Warm a bar in the microwave for 15 to 20 seconds, then top it with a scoop of vanilla ice cream. It turns into a melty, peanut butter-chocolate moment to cherish.
Dietitian’s Spotlight: Peanuts
Peanuts might be known for their crunch, but they also pack a serious nutritional punch. Though often grouped with tree nuts, peanuts are actually legumes, related to beans and lentils. They were likely first cultivated by the Incas in South America and later spread across the globe through Spanish and Portuguese traders, reaching places like China, India, and West Africa.
Today, peanuts thrive in warm climates with plenty of moisture. In the U.S., Georgia and Florida lead in peanut production, while globally, China, India, and Nigeria are among the top producers.
From a nutrition standpoint, peanuts are rich in heart-healthy fats, plant-based protein, and fiber, making them a smart choice for balanced snacking or recipe add-ins. They also provide essential nutrients like magnesium, potassium, folate, and Vitamin E, along with smaller amounts of iron and calcium.
Peanut butter, first promoted as a health food in the early 1900s, is still a dietitian-approved pantry staple when you go for options with minimal added sugars or oils.
Join the Flexi-Foodie Club
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These no-bake, holiday decorated Crunchy Peanut Butter Bars and so good, you forget they have some pretty healthy ingredients. Moreover, this bar is 100% plant-based!
1/4cupmaple syrupor honey (this sub is not plant-based)
1tspvanilla extract
1 1/2cuppuffed rice
Chocolate Topping
3.5ozdark chocolatesee recipe notes
1tbsppeanut butter
1tspcoconut oil
Other Toppings
2tbspunsweetened coconut flakesoptional
Instructions
For the Peanut Butter Layer
Place all peanut butter bar ingredients in a bowl and mix until combined.
Line a 9x9 inch baking pan with parchment paper. If you skip this step the bars will not pop out of the baking pan when cooled.
Press the peanut butter mixture into a 9x9-inch baking pan.
Chocolate Layer
Melt chocolate, peanut butter, and coconut oil over a double boiler. Once all of the chocolate is almost melted remove and stir until the chocolate is completely melted and the ingredients incorporated.
Pour chocolate mixture over Peanut butter bars. Spread it evenly with your chocolate mixing spoon.
Chill & Serve
Place the dessert in the refrigerator for 30min to 1 hour. Before the chocolate has almost set but not completely, add desired toppings (coconut flakes, sprinkles). If the chocolate is too runny, the toppings will sink into the chocolate.
Place bars back in the fridge for another 30min. Serve once the chocolate is set.
Three Bean High Protein Chili: Healthy Plant-Based Recipe
Chili is an American classic that’s hearty, comforting, and endlessly versatile. You can serve this Three Bean Vegetable Chili in so many ways, think chili cheese dogs (plant-based or traditional), loaded nachos, chili with cornbread, or my favorite, spooned over a big bowl of noodles.
But here’s something that sets this chili apart from many other comfort foods: it’s packed with vegetables. Unlike fried wings, pizza, or chips, a bowl of homemade chili brings serious flavor and nutrients to the table. Of course, there’s no rule saying you can’t have wings or nachos too, make both and enjoy the best of both worlds.
Ready to see what makes this version extra special? Let’s dig into the recipe and talk about the secret ingredient that takes it to the next level.
Three Reasons Why I Love This Recipe As A Flexitarian Dietitian
1. It’s a Meal Prep Master: This chili is perfect for busy weeknights. Just make a big batch, store it in an airtight container, and enjoy ready-to-go meals throughout the week. It reheats beautifully and tastes even better the next day.
2. It’s High in Fiber and Packed with Veggies: Getting kids (and even adults) to eat their veggies can be a challenge, but not with this recipe. Loaded with beans and colorful vegetables, it’s a feel-good meal that’s both nourishing and satisfying.
3. Easy Meal For Stressful days: This is a one-pot, dump-it-and-forget-it kind of meal. Plus, the bold, cozy flavors and customizable toppings make it a family favorite.
This Recipe Has a Secret!
There’s a secret ingredient in this Vegetable Chili, can you guess what it is? Here’s a hint: it’s made of tiny florets and looks a bit like ground beef when this chili is done cooking.
It’s riced cauliflower! Riced cauliflower blends right in with the beans and veggies, mimicking the texture of ground meat while adding even more veggie goodness to every bite. It’s a simple way to boost the nutrition without changing the cozy, hearty feel of a classic chili.
Tools & Ingredients for Vegan Vegetable Chili
Tools You’ll Need
To make this recipe, you’ll need just a few basic kitchen tools:
A Dutch oven or large pot (for stovetop cooking) OR a slow cooker (if you prefer a hands-off method)
A cutting board and sharp knife
A can opener
A wooden spoon or spatula for stirring
Ingredients You’ll Need
Veggies:
Riced cauliflower – The secret ingredient gives this chili its meaty texture without using any animal products.
Jalapeños – For heat and flavor. Dice with seeds and ribs for extra spice, or leave them out for a milder chili.
Bell peppers – Red, green, yellow, or orange, any color works. They add a pop of color and natural sweetness.
Crushed canned tomatoes – Choose a high-quality brand like Cento or Tuttorosso. This is the heart of the chili, so make it count. I love Bianco DiNapoli, SAN MERICAN, and Cento.
Beans:
1 can pinto beans
1 can Great Northern beans
2 cans black beans
This mix provides contrast in color, texture, and flavor, making each bite satisfying and unique.
Spices & Flavor Boosters:
Chili powder: Add as much or as little as you like. I keep it light, but you can double or triple it if you love bold chili flavor.
Ground cumin
Garlic powder
Oregano
Thyme
Bay leaves
Celery seed
Paprika
Cayenne pepper
Cracked black pepper
Salt, to taste
Optional Sweetener:
Honey (or maple syrup for vegan) – Just a touch helps balanance
Toppings for High-Protein Chili
My favorite part about chili are all the toppings! Here are some of my favorites:
Shredded cheddar cheese (or plant-based cheese)
Jalapeños
Greek yogurt or sour cream (plant-based or dairy)
Chopped onions
And if you want to get creative, try:
Fritos or tortilla strips
A squeeze of lime
Hot sauce
Cilantro or chives
Green onions
For a fun twist, surprise your guests with unexpected toppings like:
A drizzle of honey or maple syrup
A splash of whiskey
Hemp hearts
Diced mango
Tater Tots
The options are endless! Have fun with it!
How to Make Vegan Vegetable Chili
This recipe couldn’t be easier and it all comes together in one pot!
Sauté the aromatics. Start by heating a bit of oil in a Dutch oven or large pot. Add your chopped onions, bell peppers, and jalapeños. Cook until softened and fragrant, about 5–7 minutes.
Add the rest. Stir in the riced cauliflower, canned beans (drained and rinsed), crushed tomatoes, spices, and a splash of water or broth if needed. Give everything a good stir, then cover with a lid.
Let it simmer. Reduce the heat and let the chili simmer gently for 30–40 minutes. Use this time to read a chapter of your book, hop on the bike for a spin, or take the dog for a walk. The longer it simmers, the deeper the flavor gets.
Taste and adjust. Before serving, give it a taste and adjust the seasoning if needed—more salt, spice, or a little extra honey or lime juice to balance the flavors.
Serve and garnish. Ladle into bowls and pile on your favorite toppings. Think Greek yogurt or plant-based sour cream, shredded cheese, jalapeños, avocado, fresh herbs, tortilla chips, or cornbread croutons.
Other Additions & Customizations
One of the best things about this chili is how flexible it is. You can easily adjust it based on what you have on hand or what you’re craving.
Add Extra Veggies Got extra produce in the fridge? Toss it in! Green chiles, red or green bell peppers, sweet potatoes, or even corn all work beautifully here. It’s a great way to reduce food waste and bulk up the nutrition.
Switch Up the Beans To keep the protein around 25–30 grams per serving, I recommend using 4 cans of beans for 6 servings. But feel free to mix and match, use more Great Northern beans, fewer black beans, or add lentils for a slightly different texture and flavor.
Craving More Heat? Add a smoky kick with 1–2 dried chili peppers or stir in red pepper flakes or cayenne. Start with 1–2 teaspoons and adjust to your spice tolerance.
Want a Richer Base? Instead of water, use vegetable broth, homemade or store-bought. It adds depth and rounds out the flavor of the tomatoes and spices.
Ways to Enjoy This Chili
I talked a little about this earlier in the article but there’s no wrong way to eat chili.
Here are a few of my favorite ideas:
Chili Mac: Stir into your favorite cooked pasta for a cozy, protein-packed twist on mac and cheese.
With Tortilla Chips: Scoop it like a chunky dip or enjoy it nacho-style.
In a Bowl with Cornbread: Classic and comforting. Bonus points for cornbread croutons.
Hearty, flavorful, and packed with plant-based protein, this High-Protein Vegetable Chili is a satisfying one-pot meal perfect for busy weeknights or meal prep. Made with three types of beans, colorful veggies, and warming spices, it’s both nourishing and comforting.
1 tbspmaple syrupor other sweetener of choice - i.e. honey, brown sugar
Toppings
6tbspvegan cheddar cheesesee recipe note for further topping suggestions
Instructions
Saute Aromatics
Heat the olive oil in a large pot or Dutch oven over medium heat. Add the red bell pepper, jalapeno, onion and cook until softened, about 5 minutes.
Add the minced garlic to the pot and cook for an additional 1-2 minutes until fragrant.
Add the chili powder, cayenne pepper, and cumin to the pepper, onion, and garlic and mixture. Continue to saute for 1-2 minutes to toast the spices.
Add the Cauliflower, Beans, and Tomatoes
Add the riced cauliflower, beans, tomatoes, and vegetable broth to the pot and stir.
Add the Remaining Seasonings
Add the oregano, celery seed, thyme, bay leaves, kosher salt, black pepper, and maple syrup to the chili and stir.
Simmer
Cover the pot with a lid and let the chili simmer for 30-60 minutes, stirring occasionally, until the vegetables are tender and the flavors are well combined.
Taste and Serve
Remove the bay leaf and taste the chili and adjust the seasoning if needed, adding more salt and pepper as desired.
Once the chili is ready, serve hot with your favorite toppings.
Notes
Top your vegan or vegetarian chili with favorites like Greek yogurt or plant-based sour cream, shredded cheese, fresh herbs (like cilantro), chopped onion, avocado, jalapeño, tortilla chips, or even cornbread croutons for extra crunch.Nutrition Disclaimer: The nutrition information provided is an estimate generated using a nutrition calculator. Values may vary depending on specific ingredients used, portion sizes, and preparation methods. For the most accurate results, please calculate using your preferred nutrition calculator or consult with a registered dietitian.
This is one of my favorite recipes to make during asparagus season. I usually whip up a big batch of homemade asparagus pesto and use it in all kinds of ways, tossed with this orzo salad, served alongside roasted potato wedges, or spread on toast with eggs. It’s a fresh, healthy way to enjoy farm-fresh asparagus and a delicious way to celebrate the start of spring.
I used my go-to asparagus pesto for this recipe. It’s simple to make and full of bright, herby flavor, check out the recipe here if you’d like to make your own.
Three Reasons Why I Love to Make This Recipe
1. Perfect for Meal Prep This salad holds up in the fridge, making it ideal for meal prepping. I love having a ready-to-eat lunch or quick snack waiting for me during busy weeks.
2. Easy Weeknight Meal With just a few ingredients and minimal cooking, this recipe comes together fast, especially if you use store-bought pesto or have some of my asparagus pesto already prepped.
3. Healthy & Flexitarian-Friendly It’s packed with fiber, healthy fats, and plant-forward ingredients. Whether you keep it vegetarian or add your favorite protein like roasted chicken or fish, it fits beautifully into a flexitarian lifestyle.
Tools You’ll Need
You don’t need much to bring this recipe together, but here are a few kitchen basics that make it easier:
Large pot or salted water: for boiling the orzo
Colander: to drain and rinse the pasta
Large mixing bowl and spoon: to toss everything together
Cutting board + knife: for prepping the veggies
Measuring cups and spoons: to portion out ingredients accurately
Ingredients You’ll Need
Once you’ve made the pesto, this orzo pesto salad comes together with just a handful of fresh, simple ingredients:
For the Salad:
8 oz orzo pasta: cooked and cooled. I often use Barilla Chickpea Orzo because it has 21g plant-based protein per serving! But for the nutrition facts list I used regular orzo pasta.
1 cup cherry tomatoes: the pop one color is perfect
1–2 tablespoons lemon juice: to brighten everything up
1–2 tablespoons olive oil: for extra richness and to help everything come together. I love Graza olive oil.
Optional Toppings:
Freshly grated parmesan cheese: adds a salty, savory finish
Chopped almonds: for crunch and a little nutty contrast (or use pine nuts if you prefer). I like to toast my almonds before chopping and topping.
Fresh basil leaves: roughly torn or sliced into ribbons. When I have fresh basil and herbs growing in my garden I top everything with them.
Red Pepper Flakes: For a touch of heat
Step-by-Step Instructions
Cook the Orzo Bring a large pot of water to a boil. Add the orzo and cook according to the package instructions until al dente. Drain and rinse under cold water to stop the cooking process, then set aside.
Make the Homemade Pesto If you haven’t already, prepare your pesto using a food processor. You can use my homemade recipe (linked here) or your favorite store-bought version.
Prep the Veggies While the orzo cooks, chop the cherry tomatoes and basil.
Toss Everything Together In a large bowl, combine the cooked orzo, cherry tomatoes, and fresh basil. Add the pesto, lemon juice, and olive oil. Gently toss until everything is well coated.
Finish and Serve Taste and adjust with more lemon juice, salt, or olive oil if needed. Sprinkle with parmesan cheese, more basil, and chopped almonds before serving.
Recipe Add-Ins and Variations
This orzo pesto salad is super flexible, feel free to make it your own with whatever you have on hand. Here are some delicious ways to switch it up:
Swap the pasta: Try another small shape like farfalle, ditalini, or quinoa if orzo isn’t your thing.
Use store-bought pesto: Short on time? Store-bought pesto is a great shortcut. To keep that fresh, springy feel, try adding chopped, blanched asparagus to the salad—it helps maintain those asparagus pesto vibes even if you’re not making it from scratch.
Make it vegan: Use a vegan pesto and skip the parmesan (or sub in a vegan cheese alternative such as nutritional yeast).
Add protein: Toss in a can of white beans, mozzarella pearls, feta cheese, or some grilled chicken for a heartier meal.
Add more veggies: Mix in extra color and crunch with ingredients like thinly sliced red onion, sun-dried tomatoes, fresh spinach, chopped red bell pepper, or blanched green beans. They’re an easy way to boost nutrition and texture.
This salad is not only easy to customize but also easy to serve in a variety of ways, here are a few of my favorites:
Serving Suggestions For Asparagus Pesto Orzo Recipe
Enjoy this easy pasta salad as a complete meal or follow some of my favorite suggestions!
Meal prep friendly: Make a big batch and enjoy it for lunch throughout the week. It holds up well in the fridge for 3–4 days.
Serve as a side dish: This salad pairs perfectly with grilled meats, roasted vegetables, or a cozy bowl of soup. Keep a little extra pesto on hand to drizzle over the meat or veggies, or swirl it into a creamy white bean or potato soup for an extra flavor boost.
Add protein: Turn it into a full meal by adding sliced grilled chicken breast, tofu, or white beans.
Great addition to potlucks or picnics: This dish is just as tasty served cold or at room temperature, making it easy to bring and share.
The Best Recipe Tips
Use fresh ingredients: Fresh basil, lemon juice, and, I must emphasize, a good-quality olive oil make a big difference in flavor.
Cook the orzo al dente: Slightly firm pasta holds up better in salads and won’t get mushy.
Serve at room temperature: Let the salad sit out for 10–15 minutes before serving to bring out the best flavor and texture.
Keep extra pesto on hand: A spoonful stirred in just before serving adds a burst of flavor and brings the salad back to life, especially if it’s been in the fridge for a couple of days and is starting to feel a little dry.
Brighten it up: A quick squeeze of fresh lemon juice can wake up the flavors and help loosen up dry pasta, making the salad taste freshly made again.
Recipe Storage Tips
Store any leftover orzo pesto pasta salad in an airtight container in the refrigerator. It stays fresh for 3–4 days, making it perfect for meal prep or quick lunches.
Give it a quick stir before serving, add a splash of olive oil or a spoonful of extra pesto if it seems a little dry after chilling.
Flexitarian-Friendly and Dietitian-Approved Ingredients
This orzo pesto salad fits beautifully into a flexitarian diet, a mostly plant-based way of eating that allows room for animal-based foods in moderation. It’s easy to customize with whatever protein works best for you, whether that’s tofu, grilled chicken, or mozzarella.
To boost the plant-based protein even more, I like using Barilla Chickpea Orzo. Made from chickpeas, it’s naturally gluten-free and higher in both protein and fiber than traditional orzo, making it a great option for flexitarians who want more plant-based nutrition without giving up satisfaction.
That said, chickpea pasta can be a little delicate, larger shapes and long noodles sometimes break apart or lose their texture after cooking. That’s why smaller shapes like orzo work especially well for chickpea-based pastas. For longer noodles, I prefer Barilla Protein+, which blends bean flour with wheat flour. It holds its shape better while still giving you that protein boost.
As a dietitian, I love how this salad brings together fiber-rich carbs, healthy fats, and protein in one simple, flavorful dish. It’s a nourishing and flexible meal that supports a balanced, realistic approach to healthy eating.
This bright and flavorful orzo salad is made with asparagus pesto, fresh veggies, and your favorite protein add-ins. It’s perfect for meal prep, spring gatherings, or an easy weeknight dinner. Flexitarian-friendly, quick to prepare, and packed with nutrients.
Cook orzo in salted water until al dente. Drain, rinse with cool water, and set aside. (Follow packaging instructions.)
Combine:
In a large bowl, toss orzo with pesto, lemon juice, olive oil, cherry tomatoes, parmesan.
Finish:
Top with more parmesan and almonds if using. Taste and adjust lemon juice or salt as needed.
Notes
Asparagus Pesto RecipeThis recipe makes approximately 4–5 cups of orzo pesto salad, enough for 3-4 servings as a side dish or light meal.For an extra boost of plant-based protein, try Barilla Chickpea Orzo. It’s naturally gluten-free and higher in protein and fiber, though it can be more delicate, smaller pasta shapes like orzo hold up best. Nutrition facts may vary depending on the brand of pesto, pasta, and optional toppings used.
The nostalgic flavors of a classic root beer float are hard to beat. There’s just something about creamy vanilla ice cream swirling into bold, earthy-sweet root beer that brings you right back. But what if you could enjoy that same classic treat with a boost of protein, and even fiber, while still keeping it fun?
This protein root beer float has all the flavor you love, with extra nutrition to keep you satisfied. Each sip delivers that frothy, creamy goodness while helping you hit your protein goals. And if you’re in the mood for a grown-up twist, I’ll also share how to turn this into an adult root beer float for the perfect summer night treat.
Three reasons why I Love This Recipe
High in Protein, Still Feels Like a Treat This float takes a nostalgic classic and gives it a nutritious upgrade. It’s creamy, satisfying, and delivers a solid protein boost—without sacrificing that indulgent soda-fountain feel.
Perfect for Post-Workout or Sweet Snack Cravings It’s a fun way to rehydrate and refuel after a workout, or to enjoy a sweet treat that actually supports your goals. Light, refreshing, and balanced.
Totally Customizable You can switch things up with different ice cream flavors or soda varieties. Try chocolate ice cream with cola, or add toppings like cinnamon, whipped cream, or a drizzle of protein sauce.
2 tablespoons half-and-half (added after freezing)
Optional: For more vanilla flavor add 1/2 tsp vanilla bean paste for vanilla bean ice cream.
For the Float (Single Serving)
1 cup root beer (Olipop or your favorite brand of root beer)
1 scoop protein ice cream
Optional toppings: whipped cream, cinnamon, protein drizzle
Instructions
Make the Protein Ice Cream
Blend the Base In a Creami pint container, combine Fairlife milk and vanilla pudding mix. Use a milk frother to blend until smooth and well combined.
Freeze Freeze the container for at least 24 hours until solid.
Spin the Ice Cream Remove from freezer and let sit for a few minutes if too hard. Place in the Ninja Creami and use the Lite Ice Cream function.
Add Half-and-Half After the first spin, add 2 tablespoons of half-and-half to the pint and re-spin. Repeat once if needed for a creamier texture.
Assemble the Root Beer Float
Prep the Glass Slowly pour 1 cup of root beer into a tall glass, leaving room for the ice cream. Go slow to prevent overflow.
Add the Ice Cream Add 2-3 scoops of vanilla ice cream from your freshly spun protein ice cream to the bottom of the glass. Then pour 1 cup of root beer. Let it foam naturally.
Serve & Enjoy Enjoy as-is for a classic float feel, or give it a gentle stir if you prefer it blended. To the top of the glass add whipped cream, a single maraschino cherry, or a drizzle of chocolate sauce if desired.
Make It an Adult Root Beer Float
Want to turn your float into a fun, grown-up treat? You’ve got two great options:
Add a splash of vanilla vodka for a spiked soda-shop feel. It’s simple, smooth, and keeps the root beer vibe going strong.
Or swap the soda for stout beer, my personal favorite is Guinness. Back when I was waitressing, my shift drink was always a Guinness float. There’s something about the way that rich, malty beer blends with creamy vanilla ice cream that’s just unbeatable. It’s basically dessert and happy hour in one glass.
Either way, the protein ice cream still holds its own, giving you a treat that feels indulgent and satisfying. Perfect for backyard BBQs, warm summer nights, or anytime you want something nostalgic with a grown-up twist.
More Variations and Customizations
This float is easy to make your own. Try using different root beer brands for subtle flavor shifts, or swap in a flavored soda like orange or cherry for something totally new. Fiber Coke is a great alternative if you’re looking to add a little extra fiber and support gut health. You can also change up the ice cream, vanilla, caramel, or chocolate protein ice cream all bring their own unique spin and pair deliciously with fizzy soda.
When to Enjoy This Recipe
This protein root beer float is perfect on a hot summer day when you want something cold, creamy, and refreshing. It’s a fun twist on a classic drink that’s great for summer parties, serve it in tall glasses and let everyone customize their own with toppings or different sodas.
Want to take it up a notch? Turn it into a hard root beer float by swapping the soda for a chilled stout or hard root beer. It makes for a rich, grown-up version that’s great for backyard hangouts or casual get-togethers.
Best Tips for the Best Protein Root Beer Float
Want to make your float even better? Try these hacks.
Pour the soda slowly at an angle to keep it from foaming over.
For extra bubbles, add the ice cream first and pour the soda on top.
Use a chilled glass to keep everything cold and refreshing.
A straw and spoon combo makes it easier (and more fun) to enjoy. I love scooping up chunks of ice cream along with that fizzy root beer float.
Important: If your protein ice cream is crumbly after the first spin, don’t worry! Just add a splash of liquid (half and Half, cream, or whole milk) and run a re-spin, sometimes twice, for a smooth, creamy texture.
Blend Base: Add protein milk + pudding mix to a Creami pint. Froth until smooth.Freeze: Freeze flat for 24 hrs.Spin: Use Lite Ice Cream setting.Add Cream: Pour in half-and-half, re-spin. Repeat if needed for creaminess.
Root Beer Float Instructions
Pour root beer into a tall glass.Add 2-3 scoops of ice cream. Let it foam naturally.Add optional toppings and enjoy!
Notes
Make It Adult
Add a splash of vanilla vodka or
Swap soda for stout beer (like Guinness)
-Yield: 1 pint (4 scoops)Servings: 2 root beer floatsNutrition (per serving with 2 scoops of protein ice cream + 1 cup Olipop Root Beer):
Calories: 160
Protein: 14g
Carbohydrates: 18g
Fiber: 2g
Added Sugar: 2g
Fat: 4.5g
Nutrition may vary slightly depending on your root beer brand and portion size. Calculated using Fairlife Vanilla Protein Milk, instant vanilla pudding mix, half-and-half, and Olipop Root Beer.
