This Spicy Hummus recipe is your new go-to for fresh veggies, pita chips, or adding a bold, spicy kick to sandwiches and wraps. It’s creamy, flavorful, and perfect as a party appetizer or a vibrant addition to a grain bowl.
This simple recipe takes just 5 minutes to make, so you’ll never feel the need to grab the grocery store version again. The secret? Harissa. Its smoky heat transforms this hummus into something truly special.
Since harissa pastes can range from mild to fiery, be sure to taste yours first. Start small, then adjust the spice level to match your taste buds. Once you try it, you’ll love how effortlessly it elevates any dish!
What is Harissa?
Harissa is a traditional chili paste that originates from North Africa, particularly Tunisia, where it’s a cornerstone of the cuisine. It’s also popular in other countries from Morocco, to Algeria, to Libya, with each region bringing its own spin to the recipe.
This flavorful paste is made with red chili peppers, garlic, olive oil, and spices like cumin, coriander, and caraway. Harissa is used in a variety of ways, from seasoning meats and vegetables to enhancing soups and stews. Its rich, smoky flavor has made it a beloved ingredient not only in North African kitchens but around the world.
In this Spicy Hummus recipe, harissa adds a touch of North African flair, transforming a simple dip into something unique and bold. You can find it in jars or tubes at many grocery stores, typically in the international aisle, or explore specialty markets for authentic options.
Why You Will Love This Delicious Hummus
Simple and Quick: This Easy Hummus Recipe comes together in just 5 minutes, making it perfect for busy days or last-minute gatherings.
Spicy Flavor: The addition of harissa gives it a smoky, bold kick that will make it one of your favorite dips.
Dietitian Approved Healthy Snack: Packed with plant-based protein and fiber, this hummus is as nutritious as it is delicious.
Versatile: Whether you’re scooping it up with fresh veggies, spreading it on a sandwich, or serving it with pita chips, this recipe works for every occasion.
Easy to Customize: Adjust the level of spice or add your favorite toppings like a drizzle of olive oil or a sprinkle of paprika for a personal touch.
This hummus is proof that healthy snacks can be simple, quick, and packed with bold, spicy flavor!
Tools
Food Processor or High-Speed Blender: Essential for achieving a smooth, creamy hummus.
Measuring Cups and Spoons: For accurate ingredient portions.
Citrus Juicer: Handy for extracting fresh lemon juice.
Rubber Spatula: Helps scrape down the sides of the food processor or blender for even blending.
Serving Bowl: For presenting your hummus beautifully.
Ingredients For This Spicy Hummus Recipe
Chickpeas (1 can, 15 oz): The base of any good hummus, chickpeas are high in fiber and plant-based protein, making this recipe as nourishing as it is delicious.
Harissa Paste (2 tbsp): The key ingredient that gives this recipe its signature smoky and spicy kick. Look for one with simple ingredients for the best flavor. I love Mina Harissa and all their varities.
Tahini (1/4 cup): Also known as sesame seed paste, this ingredient adds a creamy texture and heart-healthy fats to your hummus.
Olive Oil (2 tbsp + more for drizzling): A key ingredient for richness and smoothness, packed with monounsaturated fats.
Garlic Cloves (1-2): Whether you prefer raw for a bold punch or roasted for a sweeter, mellow flavor, garlic adds depth to your hummus.
Fresh Lemon Juice (2-3 tbsp): The perfect way to brighten flavors and balance the richness of tahini and olive oil.
Water (2-4 tbsp): Adjusts the texture of your hummus to make it as creamy or thick as you prefer.
Cumin (1/2 tsp, optional): Adds warmth and enhances the savory profile of your own hummus.
Smoked Paprika (1/2 tsp, optional): A sprinkle of smoky depth that complements the harissa beautifully.
Salt and Pepper (to taste): Enhances all the flavors without overpowering the key ingredients.
Creative Ingredient Swaps and Add-Ins for Your Hummus
Get creative with your hummus by swapping ingredients or adding extras to suit your taste! Here are some ideas to make this recipe even more versatile:
Swap Sesame Paste with Almond Butter: Out of tahini? Almond butter is a great option for a creamy texture and a subtle nutty flavor.
Use Canned or Dry Beans: If you prefer to cook your own, dry beans are a budget-friendly alternative to canned. Simply soak and cook them before using.
Add Fresh Jalapeño or Red Pepper Flakes: For extra heat, toss in a sliced fresh jalapeño or a pinch of red pepper flakes.
Try Lime Juice Instead of Lemon: Swap fresh lemon juice for lime juice to give your hummus a citrusy, tangy kick.
Incorporate Roasted Red Peppers: Blend in roasted red peppers for a smoky sweetness that pairs beautifully with harissa.
Experiment with Chipotle Flavor: Replace harissa with chipotle paste or sauce for a smoky, spicy alternative.
Step By Step Instructions
Prepare the Ingredients
Start by draining and rinsing the chickpeas thoroughly to remove excess sodium and improve the flavor. For an ultra-smooth hummus, take the time to remove the skins from the chickpeas. Simply rub them gently between your fingers or in a clean kitchen towel. This step isn’t required but makes a noticeable difference in the final texture.
Blend the Base
Add the chickpeas, tahini (sesame seed paste), harissa paste, olive oil, garlic cloves, fresh lemon juice, cumin, smoked paprika (if using), salt, and pepper to a food processor or high-speed blender. Blend until the mixture begins to break down into a thick paste. Tip: Stop and scrape down the sides as needed to ensure all the ingredients are evenly incorporated.
Adjust Texture with Ice Cubes
Add 2-3 ice cubes to the mixture and blend again. The ice cubes help create a silky, creamy texture that’s difficult to achieve otherwise. If the hummus is still too thick, add water 1 tablespoon at a time while blending until it reaches your desired consistency. Tip: For a richer flavor, you can use aquafaba (the liquid from the chickpea can) instead of water.
How to Serve Your Homemade Hummus
This homemade recipe is as versatile as it is delicious, making it perfect for a variety of occasions. Serve it as part of a spread of delicious appetizers, or enjoy it as a snack or light meal.
Pair your hummus with fresh vegetables like carrots, cucumbers, and bell peppers for a healthy, satisfying option. For a heartier bite, serve it with warm, homemade pita bread or crispy tortilla chips. It also makes a flavorful addition to grain bowls, wraps, or sandwiches.
No matter how you enjoy it, this hummus will quickly become a staple in your kitchen for every occasion!
Storage Tips for Your Homemade Hummus
To keep your hummus fresh, transfer it to an airtight container and store it in the refrigerator. It will stay delicious for 4-5 days, making it perfect for meal prep or enjoying throughout the week.
For longer storage, you can freeze hummus. Place it in a freezer-safe container, leaving a little space at the top for expansion. It will keep well in the freezer for up to 3 months. To use, thaw the hummus in the refrigerator overnight and stir well before serving.
Tip: Adding a drizzle of olive oil on top before freezing can help preserve its texture.
2tbspharissa pasteadjust to taste for your preferred heat level
¼cuptahini
2tbspolive oil
2cloves garlic, minced
3tbsplemon juicefresh squeezed is best
½tspcumin
½tspsmoked paprika
sea salt and black pepper to taste
3-4ice cubes
Instructions
Prepare the Ingredients:
Drain and rinse the chickpeas thoroughly. For an extra smooth texture, remove the skins by gently rubbing them between your fingers or using a clean kitchen towel.
Blend the Base:
Add the chickpeas, tahini, harissa paste, olive oil, garlic, fresh lemon juice, cumin, smoked paprika (if using), salt, and pepper to a food processor or high-speed blender. Blend until the mixture begins to break down into a thick paste.
Adjust Texture with Ice Cubes:
Add 2-3 ice cubes and blend again until smooth and creamy. If the texture is still too thick, add water 1 tablespoon at a time while blending to reach your desired consistency.
Serve and Enjoy:
Transfer the hummus to a serving bowl, drizzle with olive oil, and garnish with a sprinkle of smoked paprika or your favorite toppings. Pair with fresh veggies, pita chips, or use as a flavorful sandwich spread.
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.
This Spinach and Artichoke Dip is one of my all-time favorite appetizers. It’s a crowd-pleaser that comes together quickly, no baking instructions required! While I do love a classic hot spinach artichoke dip, this cold variation is equally irresistible and perfect for last-minute gatherings.
This dip holds a special place in my culinary journey. It traces back to one of my earliest kitchen experiences: Spinach Pinwheels, a creamy spinach artichoke filling wrapped in tortillas and sliced into bite-sized rounds. The original recipe comes from a beloved Land O’Lakes cookbook that my mother has cherished for nearly three decades. It’s a dish steeped in family tradition, love, and the beginnings of my passion for cooking.
As I grew older and my interest in nutrition blossomed, I reimagined that same filling as a dip for fresh veggies. It was a simple yet profound shift, and you could say it sparked my love affair with all things veggie-based. To this day, it remains one of my go-to appetizers, easy to make, undeniably delicious, and a nostalgic nod to the start of my culinary adventures.
Whether you’re serving it at a party or enjoying it as an afternoon snack, this Spinach and Artichoke Dip is guaranteed to delight!
Why You Will Love This Easy Appetizer
With its creamy texture, bold flavor, and simple prep, this Spinach and Artichoke Dip is bound to become your go-to for game days, your next party, or snack cravings.
Family-Favorite Flavor: This dip is a household favorite, beloved by my entire family. It’s rich, creamy, and packed with classic spinach-artichoke goodness.
No Mayo, More Protein: Made with protein-packed Greek yogurt instead of mayo, it’s a more nutritious option without sacrificing taste.
Quick & Easy: No baking, no crockpot, and ready in under 15 minutes. It’s perfect easy recipe for busy days or last-minute entertaining.
Game Day Essential: A healthier spin on a game-day classic, this dip pairs perfectly with crunchy veggies, chips, or pita. It’s sure to be a hit with your crowd!
Versatile & Make-Ahead: Serve it as a dip, spread it on wraps, or use it as a filling for pinwheels. Make it ahead of time for easy prep before parties or events.
Ingredients for this Spinach Artichoke Dip Recipe
Every ingredient in this Spinach Artichoke Dip was chosen with balance and flavor in mind. Here’s why they make the cut and how they align with a flexitarian lifestyle:
Mayonnaise: Provides a rich, creamy texture with a hint of tang. Use a high-quality mayo or even an avocado-oil-based version for heart-healthy fats.
Greek Yogurt: My favorite protein-packed alternative to sour cream! It adds creaminess without excess saturated fat and gives the dip a slight tang.
Red Onion: Fresh, sharp, and slightly sweet, red onion adds depth and a satisfying crunch. Its bright purple gives the dip a pop of color too.
Frozen Spinach: A convenient way to pack in fiber, iron, and antioxidants. Thawing and draining removes excess water, ensuring the dip stays thick and creamy.
Water Chestnuts: The secret ingredient in this dip, water chestnuts! They provide a refreshing crunch while keeping the dish light. They’re low in calories but high in texture.
Artichokes: A fiber-rich superstar that adds a unique, earthy flavor. Artichokes are also a source of prebiotics, promoting gut health.
Garlic Powder, Salt, and Pepper: The simple, classic seasonings enhance the dip’s savory notes. Garlic powder vs fresh garlic adds flavor without overpowering the delicate balance of the other ingredients.
Blended Cashews: Blend soaked cashews with water or plant milk for a creamy mayo alternative.
Greek Yogurt
Vegan Yogurt: Use unsweetened, plain coconut, almond, or soy yogurt. I like CocoJune
Silken Tofu: Blend for a creamy, protein-packed option.
Vegan Sour Cream
Step By Step Instructions for Spinach and Artichoke Dip
Prepare Spinach
Thaw: Place frozen spinach in a microwave-safe bowl and microwave on high for 2-3 minutes, stirring halfway through. Continue in 30-second increments if needed until fully thawed.
For an alternative, run the frozen spinach under lukewarm water in a colander, breaking it apart with your hands as it softens.
Drain: Transfer spinach to a clean dish towel inside a colander. Gather the towel ends, twist, and squeeze out excess water. Be careful, as the spinach may be warm.
Chop (Optional): If you prefer smaller pieces, place the drained spinach on a cutting board and chop it finely with a knife.
Spinach is rich in iron and vitamin K, and finely chopping it can help picky eaters or kids enjoy its benefits without noticing large chunks.
Prepare Other Veggies
Red Onion: Finely chop the red onion into small, uniform pieces for even distribution throughout the dip.
Artichoke Hearts: Drain and chop canned or thawed frozen artichoke hearts into bite-sized pieces.
Water Chestnuts: Drain and finely chop water chestnuts into small pieces to ensure a satisfying crunch in every bite.
This thoughtful preparation brings out the best in each vegetable while keeping the dip flavorful, nutrient-dense, and perfect for flexitarian living.
Combine Ingredients
Make the Base: In alarge bowl, mix Greek yogurt, mayo, garlic powder, salt, pepper, and red pepper flakes (if using) until smooth.
Add Veggies: Stir in spinach, red onion, artichoke hearts, and water chestnuts.
Mix & Adjust: Mix until fully combined. Taste and fine-tune by adding a little extra salt, pepper, or spice. A dash of lemon juice can brighten the flavors and balance the richness, if desired.
Season and Serve
Serve immediately or chilled with tortilla chips, crackers, or bread for dipping.
For the best flavor, let the dip chill in the fridge for at least 30 minutes to 1 hour before serving. This allows the flavors to meld and the texture to firm up.
Refrigerate: Store the dip in an airtight container in the refrigerator for up to 3-4 days. The flavors deepen as it sits, so it may taste even better the next day!
Avoid Freezing: This dip isn’t ideal for freezing since the texture can become watery as the spinach and yogurt release moisture after thawing.
How to Refresh It: If the dip becomes a bit watery after being stored, simply give it a good stir before serving. If needed, add a small spoonful of Greek yogurt to restore its creamy texture.
Serving After Storage: Serve the dip cold straight from the fridge, or let it sit at room temperature for about 10-15 minutes to take the chill off for a creamier consistency.
Let’s Talk Dippers!
Need some veggie dipper ideas for this easy spinach artichoke dip, I got you. The right dippers can take your Spinach Artichoke Dip from good to unforgettable. These colorful, nutrient-rich veggies are perfect for scooping up creamy goodness while keeping the snack fresh and light.
Here’s how to prepare them for maximum appeal:
Bell Peppers: Slice into flat strips for sturdy scooping. Opt for a mix of red, yellow, and orange peppers to add a vibrant, sweet crunch that complements the creamy dip.
Radishes (Watermelon and Salad Varieties): Use small salad radishes whole for an easy-to-grab dipper with a crisp, peppery bite. For watermelon radishes, thinly slice into half-moons or full rounds to highlight their striking pink interiors. Their distinct flavors and textures add visual interest and a subtle spiciness to every bite.
Cherry Tomatoes: Serve whole for a juicy, one-bite dipper. Their natural sweetness pairs perfectly with the savory flavors of the spinach and artichoke.
Carrots: Slice into classic sticks or cut them into diagonal coins for a unique twist. This shape provides a larger surface area for scooping while maintaining their satisfying crunch.
Cucumber: Cut them into thick, oblong chips. The fresh, hydrating crunch of cucumber is a refreshing contrast to the dip.
Parsnips: Slice parsnips into thin sticks or rounds and serve raw for an unexpected nutty-sweet flavor. Alternatively, roast them lightly for a softer, caramelized texture that still holds up as a dipper.
Flexitarian-Friendly Tips
This Spinach Artichoke Dip is already a fantastic option for flexitarian lifestyles, but here are some easy ways to adapt it further to suit different dietary needs or preferences:
Boost the Protein: Swap some or all of the mayonnaise for additional Greek yogurt to increase the protein content while keeping the dip creamy.
Make It Vegan: Replace the mayo and Greek yogurt with plant-based alternatives like vegan mayonnaise and coconut yogurt for a dairy-free version.
Add Fresh Herbs: Enhance the flavor with chopped parsley, dill, or chives to bring a fresh, herbaceous note.
Experiment with Veggies: Consider blending in roasted red peppers or sun-dried tomatoes for added color and flavor.
Serve with Variety: Pair the dip with an array of fresh-cut vegetables, like carrots, cucumbers, bell peppers, and radishes, or opt for whole-grain crackers or pita for a hearty flexitarian snack.
These simple tweaks allow you to customize the dip while staying true to the flexitarian ethos of balance and variety!
FAQs (Ask a Dietitian!)
Can You Freeze Spinach Artichoke Dip?
Yes, you can freeze this recipe. However, the texture might change slightly upon thawing due to the dairy ingredients in this recipe.
If the dip separates, give it a good mix to recombine the ingredients.
Thaw: Place frozen spinach in a microwave-safe bowl and microwave on high for 2-3 minutes, stirring halfway through. Continue in 30-second increments if needed until fully thawed.Drain: Transfer spinach to a clean dish towel inside a colander. Gather the towel ends, twist, and squeeze out excess water. Be careful, as the spinach may be warm.Chop (Optional): If you prefer smaller pieces, place the drained spinach on a cutting board and chop it finely with a knife.
Prepare Other Veggies
Red Onion: Finely chop the red onion into small, uniform pieces for even distribution throughout the dip.Artichoke Hearts: Drain and chop canned or thawed frozen artichoke hearts into bite-sized pieces.Water Chestnuts: Drain and finely chop water chestnuts into small pieces to ensure a satisfying crunch in every bite.
Combine Ingredients
Make the Base: In alarge bowl, mix Greek yogurt, mayo, garlic powder, salt, pepper, and red pepper flakes (if using) until smooth.Add Veggies: Stir in spinach, red onion, artichoke hearts, and water chestnuts.Mix & Adjust: Mix until fully combined. Taste and adjust salt, pepper, or spice as needed.
Serve
Serve immediately or chilled with tortilla chips, crackers, or bread for dipping.For the best flavor, let the dip chill in the fridge for at least 30 minutes to 1 hour before serving. This allows the flavors to meld and the texture to firm up.
Notes
To make Vegan: Use Vegan Mayo and dairy-free, vegan Yogurt.Spinach: Note, if you forget to drain this dish it will be super liquidy! Trust me, I've done it a couple times! To thaw and drain, put in the microwave for ~4 minutes or until spinach is no longer frozen. Allow spinach to cool, then plop into an old, clean dish rage to rinse out the water. You could also use cheese cloth.Dippers: I've used many dippers with this recipe, tortilla chips (store bought or homemade, pita chips, vegetables, fresh cut or ripped bread, and crackers! My favorite, vegetables. I usually have some sort of vegetable available for dipping!
