This Healthy Cauliflower Fried Rice Recipe is an easy and absolutely delicious weeknight meal. It’s one of my favorite gluten free recipes and it can be cooked in the Instant Pot, slow cooker, or right on the stove top!

I love making this Healthy Cauliflower Rice for my family because it is an easy way to get all the veggies into your diet. My family loves it because they love fried rice, and this healthier version tastes just as good as typical fried rice.

Chicken cauliflower rice is a low carb, keto, healthy meal, and is so easy to adapt to your preferences!

Where’s the recipe?

We have readers of all different cooking abilities that visit My Crazy Good Life. Whether you are new in the kitchen or have been cooking your whole life, we want our recipes to be easy for you to follow.

Because of that, we write our posts with a lot of information. Below you will find ingredient info, detailed cooking instructions, recipe tips, and healthy eating plan calculations. If you’d like to skip past all of that, you can simply scroll down to the bottom of the page where you will find the easy to print Healthy Cauliflower Fried Rice recipe card.

Ingredients in Cauliflower Fried Rice

• Olive oil: I use olive oil in this fried rice recipe but coconut or avocado oil would work well too.
• Garlic: fresh minced garlic is so delicious in this cauliflower fried rice.
• Onion: choose your favorite variety! I usually use red or yellow onion in this healthy fried rice.
• Chicken thighs: cooked chicken is a great source of protein. I used chicken thighs in this fried rice recipe, but you can use chicken breast, or even omit the chicken entirely and add cubed tofu if you’d like.
• Bell peppers: bell peppers are loaded with vitamins and minerals, and are especially high in vitamin C. Choose you favorite color variety of bells, they’re all healthy food.
• Zucchini: zucchini is a mild fruit (yes, fruit) that may offer several health benefits, ranging from improved digestion to a lower risk of heart disease.
• Cauliflower: for this cauliflower fried rice I use fresh cauliflower and cut it into florets. You can use frozen cauliflower or frozen cauliflower rice, but I would cook it separately and then add it at the end.
• Coconut aminos: coconut aminos are a great choice for replacing soy sauce if you have gluten, soy, sugar, or other food allergies found in soy sauce. If you can’t find coconut aminos you can use low sodium soy sauce, or tamari (which is another awesome soy sauce alternative) in this fried rice recipe.
• Lime juice: I love using lime juice in this recipe. It adds a fresh and bright taste that you’ll love!
• Eggs: not only do eggs add great taste and help hold fried rice together, they are also considered a complete source of high quality protein because they contain all nine essential amino acids.
• Green onions (optional): chopped green onions add a nice flavor and pop of color to your fried rice.

How to cook cauliflower rice in the Instant Pot

1. Add the olive oil to the Instant Pot and press the sauté button to heat the oil.
2. Sauté onions and garlic in the Instant Pot for about 1 minute until they start to soften.
3. Add the chicken and let brown for 2-3 minutes.
4. Once the chicken has browned dump in the peppers, zucchini, cauliflower, coconut aminos, and lime juice.
5. Close the lid and turn the pressure valve to sealing. Cook on high pressure using the “manual” or “pressure cook” button for 1 minute. Release the pressure by doing a quick release.
6. Open the lid. Use a fork and break apart the cauliflower into small pieces to make your riced cauliflower rice. If there is a lot of liquid from the cauliflower and zucchini drain some of the liquid. You’ll want to keep about 2 tbsp of liquid for added flavor.
7. Mix in the optional cheese until it is melted. Then push the cauliflower rice to the side and turn the Instant Pot back to sauté mode.
8. In a small bowl whisk the eggs then slowly pour the beaten eggs into the empty side of the Instant Pot to make your scrambled eggs. You can spray your pot with coconut or olive oil first if you need to.
9. Scramble the eggs and then mix together the eggs and cauliflower rice.
10. Serve cauliflower fried rice immediately and top with optional green onions, or store in an airtight container in the refrigerator.

How to cook cauliflower fried rice in the slow cooker

1. Add all the ingredients to your slow cooker except the cheese and eggs.
2. Cover with the lid and cook on high heat for 2-3 hours, low heat for 4-5 hours, or until the chicken is cooked and the cauliflower is tender.
3. Remove the lid and, using a fork, break the cauliflower into pieces to make your cauliflower rice.
4. Mix in the cheese and allow it to melt.
5. In a skillet, cook the scrambled eggs and then mix them with the cauliflower rice in the slow cooker.
6. Serve cauliflower fried rice immediately and top with optional green onions.

Make this cauliflower fried rice on the stove top

1. Heat the oil in high heat in a large skillet.
2. In your hot pan, sauté the garlic and onions for 1-2 minutes until they start to soften.
3. Add the chicken, zucchini, and bell peppers. Let them sauté for 1-2 minutes.
4. Turn the stove to medium heat. Add the cauliflower, lime juice, and aminos to the skillet.
5. Cover the skillet and allow the cauliflower to cook for 10 minutes or until it is tender and broken easily with a fork.
6. Use a fork to break up the cauliflower to make your cauliflower rice.
7. Mix in the cheese until it is melted. Then push the cauliflower rice to the side.
8. In a small bowl whisk the eggs then slowly pour the whisked eggs into the empty side of the skillet to cook.
9. Scramble the eggs and then mix together the eggs and cauliflower fried rice. Serve fried rice immediately and top with optional chopped green onions.

Recipe tips

• Cutting a head of raw cauliflower can be intimidating. If you’d like some pointers on how to get your cauliflower ready to make cauliflower fried rice, you can find tips here.
• I love making this cauliflower fried rice for meal prep. Just cook as directed above and store in an airtight container in the fridge for 3 – 5 days.
• I don’t recommend freezing this because you will end up with mushy fried rice. If you are cooking for one and really feel like you won’t be able to use this up before it would go bad, I’d recommend cutting the recipe in half.
• If you choose to cut the recipe in half, just take half the amount of ingredients and cook as described for your chosen method. It’s not necessary to alter the cooking times, everything will come out just fine.
• One of the reasons I love this cauliflower fried rice is because it is so versatile! Sub fresh broccoli for the zucchini, or add in frozen peas. Craving the nutty aroma of toasted sesame oil? Splash a tiny bit of toasted sesame oil to your cauliflower fried rice when it’s done cooking. If you like a little heat, sprinkle on some red pepper flakes at the end.
• Don’t forget to adjust your containers or points if you make any changes to this cauliflower fried rice recipe.

Healthy Eating Plans

21 Day Fix Healthy Cauliflower Fried Rice

Entire recipe: 8 green containers, 5 red containers, Optional 1 blue container if you add cheese.

Per serving: (makes 4 servings) 2 green containers, 1 1/4 red container, Negligible (optional) blue per serving

Weight Watchers

Each serving of this cauliflower fried rice is 4 2023 Plan Points | 4 Blue Plan Points | 5 Green Plan Points | 4 Purple Plan Points when using skinless chicken thighs.

This cauliflower rice is a better option than regular fried rice. It’s a low point recipe for lunch, dinner, and for meal prepping. I didn’t factor in any of the optional ingredients so be sure you add those in if you are adding cheese.

If you are looking for ways to reduce the points you can always make this with boneless skinless chicken breasts, which will remove most of the points. Personally I use the thighs because it makes this cauliflower rice more flavorful.

Trim Healthy Mama

This would be a crossover recipe on THM and you would need to make the following substitutions:

• Coconut Aminos: use “Liquid Aminos” instead
• Olive oil: use MCT or coconut oil
• Use chicken breasts instead of thighs to bring down the fat content in the cauliflower rice. If it’s under 5 grams you can count this as an E!

Looking for more healthy Asian recipes like this fried rice?

• Teriyaki Tofu Stir Fry Bowls with Coconut Rice These Teriyaki Tofu Stir Fry Bowls with Coconut Rice are a healthy and delicious meal that is perfect for a quick and easy weeknight dinner. This recipe is vegan and gluten free, and it is packed with protein and nutrients. 
• Instant Pot Orange Chicken Serve this healthy Orange Chicken with brown rice or cauliflower rice for a healthy complete meal. This Orange chicken has a sweet and savory sauce that you will love!
• Chicken Lo Mein This Healthy Chicken Lo Mein stir fry is an easy and healthy recipe to make in your Instant Pot or on the stove top.
• Bang Bang Shrimp Pasta I love making Chinese food at home, and this healthy Bang Bang Shrimp pasta is one of my favorite shrimp recipes to make.
• Healthy Drunken Noodles This Healthy Drunken Noodles recipe is an easy stir fry noodle dish that your entire family will love. It comes together fast and works great for a weeknight meal.

Print

Healthy Cauliflower Fried Rice

This Cauliflower Fried Recipe is an easy and delicious weeknight meal! Cauliflower Chicken Fried Rice is low carb and keto, healthy and so easy to adapt for your preferences!

Course Main Course

Cuisine Chinese

Keyword 21 Day Fix, cauliflower rice, healthy, Recipes, Weight Watchers

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 4 Servings

Calories 362kcal

Author Becca Ludlum

Equipment

• Instant Pot 6 qt
• Crockpot
• Enameled Cast Iron Pan

Ingredients

• 1 tsp olive oil
• 1 tsp garlic minced
• 1/2 cup onion diced
• 1 lb. chicken thighs chopped
• 1 cups bell pepper diced
• 1 1/2 cups zucchini diced
• 5 cups cauliflower cut into florets
• 3 tbsp coconut aminos or low sodium tamari or soy sauce
• 1 tbsp lime juice
• 2 eggs

Optional ingredients: Salt, Pepper, and Cheese

Instructions

Instant Pot:

• Add the olive oil to the Instant Pot and press the sauté button to heat the oil.1 tsp olive oil
• Saute the garlic and onions in the Instant Pot for about 1 minute until they start to soften. 1 tsp garlic, 1/2 cup onion
• Add the chicken and let brown for 2-3 minutes.1 lb. chicken thighs
• Once the chicken has browned dump in the bell peppers, zucchini, cauliflower, coconut aminos, and lime juice. 1 cups bell pepper, 1 1/2 cups zucchini, 5 cups cauliflower, 3 tbsp coconut aminos, 1 tbsp lime juice
• Close the lid and turn the pressure valve to sealing. Cook on high pressure using the “manual” or “pressure cook” button for 1 minute. Release the pressure by doing a quick release.
• Open the lid. Use a fork to break apart the cauliflower into small pieces to make your “rice”. If there is a lot of liquid from the cauliflower and zucchini drain some of the liquid. You’ll want to keep about 2 tbsp of liquid for added flavor.
• Mix in the optional cheese until it is melted. Then push the cauliflower rice to the side and turn the Instant Pot back to sauté mode.
• In a small bowl whisk the eggs then slowly pour the eggs into the empty side of the Instant Pot to cook.You can spray your pot with coconut or olive oil first if you need to. 2 eggs
• Scramble the eggs and then mix together the eggs and cauliflower fried “rice.” Serve or pack for meal prep.

Stove Top:

• Heat the oil in high heat in a skillet. 1 tsp olive oil
• Sauté the garlic and onions for 1-2 minutes until they start to soften. 1 tsp garlic, 1/2 cup onion
• Add the chicken, zucchini, and bell peppers. Let them sauté for 1-2 minutes. 1 lb. chicken thighs , 1 1/2 cups zucchini, 1 cups bell pepper
• Turn the stove to medium heat. Add the cauliflower, lime juice, and coconut aminos to the skillet. Cover the skillet and allow the cauliflower to cook for 10-15 minutes or until it is tender and broken easily with a fork. 5 cups cauliflower, 1 tbsp lime juice, 3 tbsp coconut aminos
• Use a fork to break up the cauliflower to form your “rice”.
• Mix in the cheese until it is melted. Then push the cauliflower rice to the side.
• In a small bowl whisk the eggs then slowly pour the eggs into the empty side of the skillet to cook. 2 eggs
• Scramble the eggs and then mix together the eggs and cauliflower fried “rice.” Serve or pack for meal prep.

Slow Cooker:

• Add all the ingredients to your slow cooker except the cheese and eggs. 1 tsp olive oil, 1 tsp garlic, 1/2 cup onion, 1 lb. chicken thighs , 1 cups bell pepper, 1 1/2 cups zucchini, 5 cups cauliflower
• Cover with the lid and cook on high heat for 2-3 hours, low heat for 4-5 hours, or until the chicken is cooked and the cauliflower is tender.
• Remove the lid and break the cauliflower into pieces with a fork.
• Mix in the cheese and allow it to melt.
• In a skillet scramble the eggs then mix them into with the fried rice in the slow cooker. 2 eggs
• Serve or pack for meal prep.

Video

Notes

21 Day Fix: Entire recipe: 8G 5R Optional 1B | Per serving: (4 servings) 2G 1 1/4 R Negligible (optional) blue per serving | 

Weight Watchers: 4 2023 Plan Points | 4 Blue Plan Points | 5 Green Plan Points | 4 Purple Plan Points

Nutrition

Calories: 362kcal | Carbohydrates: 15g | Protein: 25g | Fat: 23g | Saturated Fat: 6g | Cholesterol: 193mg | Sodium: 417mg | Potassium: 866mg | Fiber: 4g | Sugar: 6g | Vitamin A: 1467IU | Vitamin C: 119mg | Calcium: 64mg | Iron: 2mg

The post Healthy Cauliflower Fried Rice appeared first on My Crazy Good Life.

With just the right amount of sweet, spicy, and creamy, this Instant Pot Chinese food recipe will be a hit with the whole family. Plus, this great recipe uses a lower calorie Greek yogurt instead of mayo, cream cheese, or heavy cream, so you can keep the dish creamy while making it healthier.

My family requests that I make my Healthy Bang Bang Shrimp Pasta often, as it is one of their favorite pasta recipes. I especially love this shrimp pasta dish for busy weeknights because it’s quick and easy to make, whether you cook it in the Instant Pot, on the stove, or in a slow cooker.

Where’s the Recipe?

Readers with all levels of comfort and experience in the kitchen visit My Crazy Good Life for healthy and delicious recipes. To make sure you get great results, whether you just started cooking or have made this recipe before, I like to provide a ton of helpful information in my recipes.

However, if you’d like to skip over different variations for making this dish, as well as recipe tips and healthy eating plan information, please just scroll to the bottom of the post where you’ll find an easy-to-print version of this healthier Bang Bang Shrimp Pasta recipe!

Ingredients in Healthy Bang Bang Shrimp Pasta

• Dry whole wheat spaghetti noodles: Whole wheat noodles are packed with 3x the fiber and also contain protein, iron, and zinc. You can use angel hair pasta instead of spaghetti if you like. Just note that angel hair pasta doesn’t boil as long as cooked spaghetti noodles.
• Raw FROZEN jumbo, peeled and deveined shrimp: You’ll want to make sure you use raw frozen shrimp because using raw unfrozen or pre-cooked shrimp will affect your cooking times. Definitely make sure to use deveined and peeled shrimp, too. Do not let the frozen shrimp thaw before cooking.
• Minced garlic: Use fresh minced garlic if you can, as it will give a great punch of flavor to this dish. If you’re out of fresh minced garlic, though, garlic powder will do in a pinch.
• Coconut oil: Coconut oil will add a fresh, tropical flavor to this creamy pasta dish. If you don’t have coconut oil, you can swap it for olive oil (but remember that this will change the nutritional counts).
• Honey: A little honey adds just a touch of sweetness to this delicious dish!
• Fresno Pepper: A Fresno pepper is a lot like a jalapeño, but is slightly spicier with smokey undertones. It can add wonderfully complex flavor to a dish. If you prefer, though, a jalapeño will work well in this dish, too! If you don’t want your pasta too spicy or don’t have any peppers on hand, chili powder or red pepper flakes will do, but they will slightly change the flavor of the meal.
• Lime juice: Fresh lime juice will perfectly complement the coconut oil in adding a tropical zing to your pasta.
• Black Pepper: Fresh ground black pepper contrasts so well with the sweetness of the honey.
• Rice vinegar: Look for unsweetened or unflavored rice vinegar to add a bit of tang to this dish.
• Plain 2% Greek yogurt: Instead of using mayo or cream cheese, this healthy version of Bang Bang Shrimp pasta substitutes plain Greek yogurt. Be sure to purchase the 2%.
• Sriracha sauce or other hot sauce: Sriracha sauce is easy to get at most grocery stores, but other hot sauces such as Thai sweet chili sauce will work well, too.
• Green onion: I like using green onions to bring a bit of color and crunch to this pasta dish.

How to Make Healthy Bang Bang Shrimp Pasta in the Instant Pot

When calculating your total cooking time, don’t forget to allow a few minutes for your pressure cooker to come to pressure!

1. Turn the Instant Pot to sauté. Add the coconut oil and allow it to melt and heat up.
2. Next, add the garlic and Fresno peppers. Sauté for about 30 seconds until fragrant.
3. Break the spaghetti noodles in half and arrange in the Instant Pot. Pour the water over the noodles.
4. Toss in the frozen shrimp, salt, pepper, rice vinegar, honey, and lime on top of the noodles.
5. Close the lid and turn the pressure valve to sealing.
6. Cook on high pressure using the manual setting for 3 minutes.
7. Release the pressure using a controlled quick release method. To do this use a utensil to open and close the pressure valve so that only a little pressure releases at a time. This will prevent liquid from sputtering out the top.
8. Slowly mix in the Greek yogurt, sriracha, and green onions. If you like your pasta less creamy, use less yogurt.
9. Serve while still hot.

How to Make Healthy Bang Bang Shrimp Pasta in a Slow Cooker

1. In the slow cooker, combine all the ingredients except the Greek yogurt and green onions.
2. Add the lid to the slow cooker.
3. Cook on low heat for 2 1/2 hours or high heat for 1 1/2 hours.
4. Remove the lid and stir in the Greek yogurt and green onions.
5. Serve.

How to Make Healthy Bang Bang Shrimp Pasta on the Stove Top

1. Cook pasta until al dente in a large pot according to the directions on the box. Drain the cooked pasta and rinse in cool water.
2. In a large skillet, heat the coconut oil (or olive oil) on medium-high heat.
3. Sauté the garlic and Fresno peppers. Add the shrimp, lime juice, salt and pepper to the skillet.
4. Mix it up and allow the spices to coat the shrimp, and then cover and let cook for 2-3 minutes until the shrimp is defrosted.
5. Remove the lid. Mix the honey, rice vinegar, and Sriracha or other hot sauce in a small mixing bowl, and then add to the shrimp.
6. Cook for another 2-3 minutes until the shrimp are pink and opaque.
7. Turn off the heat. Add the hot pasta noodles to the pan with the shrimp. Mix in the Greek yogurt and green onions.
8. Garnish and serve immediately.

Recipe Tips

• This delicious recipe has shrimp. We love to eat shrimp, however cooking shrimp can be a little tricky the first time, but you’ll quickly get the hang of it. You’ll be looking for the shrimp to turn pink and a little bit white instead of gray and translucent or “clear.” Uncooked shrimp is usually gray and translucent, so if you are still seeing that color they are not cooked enough. If your shrimp are bright white, you may have overcooked them.
• The internal temperature of shrimp when fully cooked is 120º, as measured by a meat thermometer. You’re looking for the shrimp to form a C shape when they’re finished cooking. If you see an O shape, they’re overcooked.
• The Fresno peppers make this a spicy dish! You can use peppers with less spice or omit the peppers entirely if you’d rather not have spice in this dish, and it won’t affect the cooking time or quality of the dish.
• If, on the other hand, you’d rather this pasta be a bit spicier, I’d recommend using a spicer pepper like serrano instead of Fresno peppers, and adding a teaspoon or two more of red pepper flakes for some serious spice. Do note that using red pepper flakes will modify the overall flavors of the original sauce ingredients.
• This pasta can be made gluten free by using brown rice noodles or zucchini noodles. Both have a much shorter cook time, as do zucchini noodles, so keep that in mind while you’re making this recipe. The sauce recipe will stay the same as it is gluten free already.
• This dish is not dairy free because of the Greek yogurt. You can substitute plain greek yogurt with a dairy free yogurt if you have one that you like, or add an extra bit of olive oil for a dairy free Bang Bang Shrimp Pasta that isn’t dry.

Healthy Eating Plans

Portion Fix & 21 Day Fix

Entire recipe: 6 yellow containers | 4 red containers | 1/2 green containers | 1 tsp | 12 sweetener teaspoons

Per serving: 1 yellow container | Just over 1/2 red container | negligible green container | negligible teaspoon | 2 sweetener teaspoons

2B Mindset

This makes a great lunch, you’ll need to add some extra veggies to make sure you hit your percentages for those.

Weight Watchers

9 2023 Points | 9 Blue Plan Points | 10 Green plan Points | 3 Purple Plan Points per serving using sugar free syrup instead of honey, and fat free Greek yogurt.

More Healthy Recipes

• Spring Roll Salad
• Healthy Drunken Noodles
• Healthy Orange Chicken Instant Pot
• Instant Pot Chicken Lo Mein
• Instant Pot Tofu Pad Thai

Print

Bang Bang Shrimp Pasta

This Healthy Bang Bang Shrimp Pasta will satisfy your restaurant cravings without all of the calories you might find in Chinese takeout.

Course Main Course

Cuisine American

Keyword Bang Bang Shrimp Pasta

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 6 Servings

Calories 405kcal

Author Becca Ludlum

Equipment

• Instant Pot 6 qt
• Kitchen Knife
• Cutting Board

Ingredients

• 1 tsp coconut oil
• 3 tsp garlic minced
• 1/4 cup Fresno peppers diced
• 13 oz whole wheat pasta spaghetti noodles, dry
• 4 cups water
• 1 lb shrimp jumbo, raw and FROZEN, peeled & deveined
• 1/4 tsp pepper
• 1 tbsp vinegar rice
• 1/4 cup honey
• 1 lime juiced
• 1 1/2 cups Greek yogurt plain, 2%
• 1 tbsp sriracha or other hot sauce
• 1/2 cup green onions

US Customary – Metric

Instructions

• Turn the Instant Pot to saute. Add the coconut oil and allow it to melt and heat up. 1 tsp coconut oil
• Next add the garlic and Fresno peppers. Saute for about 30 seconds until fragrant. 3 tsp garlic, 1/4 cup Fresno peppers
• Break the spaghetti noodles in half and arrange in the Instant Pot. Pour the water over the noodles. 13 oz whole wheat pasta, 4 cups water
• Toss in the frozen shrimp, pepper, rice vinegar, honey, and lime on top of the noodles. Close the lid and turn the pressure valve to sealing. 1 lb shrimp, 1/4 tsp pepper, 1 tbsp vinegar, 1/4 cup honey, 1 lime
• Cook on high pressure using the manual setting for 3 minutes. Release the pressure using a controlled quick release method. To do this use a utensil to open and close the pressure valve so that only a little pressure releases at a time. This will prevent liquid from sputtering out the top.
• Mix in the Greek yogurt, sriracha, and green onions. Serve while still hot. 1 1/2 cups Greek yogurt, 1 tbsp sriracha , 1/2 cup green onions

Stove top:

• Cook the spaghetti noodles according to the directions on the box. Drain and rinse in cool water. 13 oz whole wheat pasta
• In a skillet heat to coconut oil on medium high heat. Saute the garlic and Fresno peppers. Add the shrimp, lime juice, and pepper to the skillet. Mix it up and then cover and let cook for 2-3 minutes until the shrimp is defrosted. 1 tsp coconut oil, 3 tsp garlic, 1/4 cup Fresno peppers, 1 lb shrimp, 1 lime, 1/4 tsp pepper
• Remove the lid. Mix in the honey, rice vinegar, and sriracha. Cook for another 2-3 minutes until the shrimp is pink and opaque. 1/4 cup honey, 1 tbsp vinegar, 1 tbsp sriracha
• Turn off the heat. Add the noodles to the pan with the shrimp. Mix in the Greek yogurt and green onions. Garnish and serve warm. 1 1/2 cups Greek yogurt, 1/2 cup green onions

Slow cooker:

• In the slow cooker insert combine all the ingredients except the Greek yogurt and green onions. 1 tsp coconut oil, 3 tsp garlic, 1/4 cup Fresno peppers, 13 oz whole wheat pasta, 4 cups water, 1 lb shrimp, 1/4 tsp pepper, 1 tbsp vinegar, 1/4 cup honey, 1 lime, 1 tbsp sriracha
• Add the lid to the slow cooker. Cook on low heat for 2 1/2 hours or high heat for 1 1/2 hours.
• Remove the lid and stir in the Greek yogurt and green onions. Serve. 1 1/2 cups Greek yogurt, 1/2 cup green onions

Video

Notes

Serves 6

21 Day Fix counts for the entire recipe: 6 yellow containers, 4 red containers, 1 tsp, 12 sweetener teaspoons, 1/2G  green container.

Per serving: 1 yellow container, Just over 1/2 red container, negligible teaspoon, 2 sweetener teaspoons, negligible green container.

Weight Watchers: 9 2023 Points | 9 Blue Plan Points | 10 Green plan Points | 3 Purple Plan Points per serving using sugar free syrup instead of honey, and fat free Greek yogurt.

 

 

Nutrition

Calories: 405kcal | Carbohydrates: 62g | Protein: 29g | Fat: 4g | Saturated Fat: 2g | Cholesterol: 194mg | Sodium: 682mg | Potassium: 239mg | Fiber: 2g | Sugar: 16g | Vitamin A: 116IU | Vitamin C: 11mg | Calcium: 206mg | Iron: 3mg

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The post Bang Bang Shrimp Pasta appeared first on My Crazy Good Life.

Stuffed pepper soup is an easy meal to get on the table–just a few healthy ingredients in the slow cooker or pressure cooker and it pretty much makes itself. This is a great recipe for meal prep and is one that your entire family will love it!

This soup is one of the oldest recipes on My Crazy Good Life, and like all good things it needed a small update. I’ve changed some ingredients around and I love this recipe even more now. You can still find the original recipe below, but the new printable recipe will reflect the new and improved version. 

Where’s the recipe?

We want to make sure that everyone can easily make this recipe–whether this is the first time you’ve cooked in the kitchen or you’ve been doing it for years.

This recipe can be cooked in the Instant Pot or electric pressure cooker, in the Crock Pot, or right on the stove. In this post you will find detailed instructions in all three cooking methods, as well as ingredient information, recipe tips, healthy eating plan calculations, and similar recipes for you to try down the road.

If you are comfortable in the kitchen and just need the basic recipe, scroll right down to the bottom of this post where you will find the easy to print recipe for this Delicious and Healthy Stuffed Pepper Soup!

Ingredients in Easy Stuffed Pepper Soup

The ingredients in this recipe are simple and nutritious. Using them for a soup instead of making stuffed peppers is an easy way to get healthy food into your daily diet.

• Ground meat: I prefer to use turkey because it is lower in saturated fat than ground beef of the same fat percentage. Any ground meat, like ground beef or even ground chicken will work for this stuffed bell pepper soup.
• Broth or water: I suggest using beef broth if you’re using ground beef and chicken broth if you’re using poultry. You can use vegetable broth or water if you don’t have the others on hand.
• Diced tomatoes: I always buy low sodium canned tomatoes.
• Tomato sauce: Also low sodium, when available.
• Brown rice: use dry and uncooked rice, not instant rice.
• Bell peppers: I typically buy red bell pepper and green bell peppers when I make stuffed pepper soup, but you can choose your favorite variety of bell pepper for this recipe. No matter the color, all bell peppers are packed with vitamins and minerals.
• Onions: Any type of onion works great for this stuffed pepper soup.
• Salt & pepper: salt and black pepper to taste.
• Garlic: fresh minced garlic cloves are preferred, but you can use garlic powder if that’s all you have.
• Oregano: dried oregano is a key ingredients in Italian seasoning, and tastes wonderful in this stuffed pepper soup.

How to make Stuffed Peppers Soup in the Instant Pot

1. First, dice your bell peppers and onions and then set them aside.
2. Next, spray your pot with nonstick cooking spray and press the sauté button. (You can use olive oil if you don’t have cooking spray.)
3. Then add the ground meat to the pot and stir it occasionally until it is no longer pink. Drain the liquid, if necessary (this is probably necessary only if you use ground beef). Read this if you’re using frozen ground turkey.
4. Now add your other ingredients to the Pressure Cooker: broth or water, tomatoes (including the juice), tomato sauce, the uncooked rice, diced bell peppers and onions, black pepper, garlic, oregano, and salt.
5. Close the lid and turn your valve to from Venting to Sealing. Cook on high pressure for 15 minutes.
6. When the soup is finished cooking, immediately release the pressure quickly by moving the valve to “vent.” This is called a Quick Release and will make the steam come out of the pot fast, so keep your hands clear.
7. If by chance your rice isn’t cooked through, you have two options:
   1. Press the Sauté button and allow soup to cook for 5 more minutes, then turn the pot off and allow it to rest for 5 minutes.
   2. Place the lid back on the pot, set the valve to Sealing again, and set the time for 2 minutes. The soup will continue cooking as it comes back to pressure. Quick pressure release when cook time is finished.
8. Season with salt and pepper to taste.

How to make Stuffed Bell Pepper Soup in the Crock Pot

This is a really easy slow cooker stuffed pepper soup recipe…in just a few steps you’ll have a delicious and family friendly meal ready and on the table. Our entire family loves stuffed pepper soup!

1. First, dice your bell peppers and onions and then set them aside.
2. Now brown the ground turkey in a skillet over medium heat.
3. Add the cooked ground turkey, broth or water, tomatoes (including the juice), can tomato sauce, chopped bell peppers and onions, black pepper, garlic, oregano, and salt to the slow cooker.
4. Cover and cook on low for 6-8 hours.
5. Your rice should be added 1 hour before end of cooking. With this method of cooking, you can also cook rice separately in a rice cooker. Just stir cooked rice to the soup right at the end of your cooking time – I prefer to add cooked rice when I make stuffed pepper soup in the slow cooker. 
6. Season with salt and pepper to taste.

How to make Stuffed Peppers Soup on the Stovetop

1. First, dice your bell peppers and onions and then set them aside.
2. Next, add ground beef or turkey to a large pot or dutch oven and sauté over medium high heat until the meat is no longer pink.
3. Then add the broth or water, tomatoes (including the juice), tomato sauce, chopped bell peppers and onions, rice, garlic, oregano, and salt and pepper. Cook for 5 minutes on medium-high, then cover the pot, reduce heat to medium-low, and simmer for 20-25 minutes, stirring occasionally.
4. Test the peppers and rice to make sure they are cooked enough for you before removing the soup from the stove top.
5. Season with salt and pepper to taste.

Recipe Tips

• If you choose to use white rice in this stuffed peppers soup recipe instead of brown, you can reduce the pressure cooker cook time to 4 minutes.
• If you are using long grain rice, like jasmine rice, you might have to add a few minutes to the cooking time.
• Test your cooked rice to make sure it is done before eating. If the rice is old or stale, it will not cook as fast and might need some more time.
• If you would like a bit of spice in this recipe, try adding a diced jalapeño or red pepper flakes.
• This recipe is easy to freeze and reheats well in the microwave. It is one of my favorite meal prep recipes! Store the cooked and cooled stuffed pepper soup in an airtight container until you’re ready to eat. This hearty soup keeps well in the refrigerator for up to a week, or in the freezer for 2 months. If you freeze this, thaw in the fridge overnight and then heat in the microwave for a quick meal.
• If you’re looking for a low carb version of this soup, you can substitute cauliflower rice (just warm it separately and add it to the soup right before eating) or you can leave out the rice completely.
• This stuffed pepper soup is not only easy to make, but it’s super versatile! Add your favorite vegetables and herbs, like diced carrots, chopped fresh parsley or even fresh cilantro. You can also top it with shredded cheddar cheese or mozzarella cheese.

Healthy Eating Plans

I love this stuffed peppers soup when I’m watching my weight because it is filling and contains a good mix of healthy slow burning carbs and vegetables. It’s compatible with many diet plans!

If you end up making any changes to the recipe, like adding shredded cheese or sour cream, be sure to recalculate your points, containers, or nutrition calories to reflect the additions you’ve made.

21 Day Fix Easy Stuffed Pepper Soup

If you’re on the 21 Day Fix, make this recipe with ground turkey. Your serving size will be about 2 cups (1/4 recipe) and will count as 1 Red container, 1 1/4 Green container, and 1 yellow container per serving.

Trim Healthy Mama

For THM, use ground extra lean turkey and drain the fat after browning. This is a THM-E recipe.

Weight Watchers

Looking for the Weight Watchers Stuffed Pepper Soup? You can find the WW version right here, including all the point calculations.

Looking for the “old” recipe?

As I mentioned above, the original recipe has been improved! If you are a fan of the previous recipe, you can find it right here–you will just be switching the seasonings. Instead of using the black pepper, garlic, oregano, and salt above you’ll use these measurements:

• 1/2 teaspoon basil
• 1 clove of garlic
• 1 tablespoon chili powder
• 2 teaspoons oregano
• 1/4 teaspoon black pepper

Looking for more soup recipes?

• Healthy Cream of Chicken Soup This healthy Cream of Chicken Soup can be made both dairy free and gluten free. I love using this creamy soup recipe as a canned cream of chicken substitute for the condensed soup you’d normally buy in grocery stores.
• Healthy Cream of Mushroom Soup Whether you’re looking for a comforting soup to eat on cold nights or something healthy for a casserole base, this delicious creamy mushroom soup recipe will hit the spot.
• Vegan Minestrone Soup Recipe This easy Vegan Minestrone Soup recipe is packed full of fresh veggies, cooked pasta, and savory vegetable broth. It’s a great winter soup that you can eat year round!
• Butternut Squash Soup Recipe This Dairy free butternut squash soup recipe is a creamy soup made with simple ingredients. It can be easily made on the stove top for a quick weeknight dinner and, the best part is, it tastes even better the next day – making it perfect for meal prep!
• Rotisserie Chicken Soup Recipe Making this rotisserie chicken soup with salsa is quick and easy. It’s the perfect weeknight meal that the whole family will love. This is my favorite soup to make on cold winter days.
• Healthy Gazpacho Soup Recipe This Gazpacho Soup is the perfect meal for a hot summer day. Traditionally served as a cold soup, Gazpacho has a tomato base and focuses on the fresh flavor of ripe vegetables and a variety of spices

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Easy Stuffed Pepper Soup

This healthy Stuffed Pepper Soup recipe is an easy weeknight meal! Instant Pot Stuffed Pepper soup with rice is a kid-friendly dinner that you can make in the Crockpot or right on the stove.

Course Soup

Cuisine American

Keyword Stuffed Pepper Soup

Prep Time 10 minutes minutes

Cook Time 8 minutes minutes

Saute time 5 minutes minutes

Total Time 22 minutes minutes

Servings 4 servings

Calories 371kcal

Author Becca Ludlum

Equipment

• Instant Pot 6 qt
• Sealing Rings
• Kitchen Knife

Ingredients

• 1 lb ground turkey you can use beef or chicken if you'd like
• 1 medium onion chopped (any type will do!)
• 3 medium bell peppers chopped (I've added up to four peppers, and it's yummy!)
• 14.5 oz can diced tomatoes including the liquid
• 15 oz can tomato sauce
• 1/2 cup dry brown rice short grain
• 2 cups chicken broth or water

Seasonings:

• 1 clove garlic minced
• 2 tsp oregano
• ¼ tsp pepper
• ⅛ tsp salt

Instructions

Pressure Cooker:

• Sauté the ground turkey until no longer pink. Drain liquid, if necessary. 1 lb ground turkey
• Add all of the other ingredients to the pressure cooker. Close the lid and seal your vent. 1 medium onion, 3 medium bell peppers, 14.5 oz can diced tomatoes , 15 oz can tomato sauce, 1/2 cup dry brown rice, 2 cups chicken broth, 1 clove garlic, 2 tsp oregano, ¼ tsp pepper, ⅛ tsp salt
• Cook on high pressure for 15 minutes.
• Quick pressure release. If you'd like to let the pressure release naturally for a few minutes, it'll be fine sitting there.

Crockpot:

• Brown the ground turkey in a skillet over medium heat. 1 lb ground turkey
• Add the ground turkey, broth, tomatoes, tomato sauce, chopped peppers and onion, black pepper, garlic, oregano, and salt to the Crock Pot. 2 cups chicken broth, 14.5 oz can diced tomatoes 15 oz can tomato sauce, 3 medium bell peppers, 1 medium onion, ¼ tsp pepper, 1 clove garlic, 2 tsp oregano, ⅛ tsp salt
• Cover and cook on low for 6-8 hours.
• Add your uncooked rice about 1 hour before cook time is finished. You can also cook rice separately and add it right before serving. 1/2 cup dry brown rice

Stovetop:

• Sauté the ground turkey in a large pot until no longer pink. 1 lb ground turkey
• Add broth, tomatoes, tomato sauce, chopped peppers and onions, rice, garlic, oregano, and salt and pepper. Cook for 5 minutes on medium-high, then reduce the heat to medium-low and simmer for 20-25 minutes. 2 cups chicken broth, 14.5 oz can diced tomatoes , 15 oz can tomato sauce, 3 medium bell peppers, 1/2 cup dry brown rice, 1 clove garlic, 2 tsp oregano, ⅛ tsp salt, ¼ tsp pepper
• Test the peppers to make sure they’re cooked enough for you before removing the soup from the stovetop.

Video

Notes

The previous recipe was the same except for the seasonings–if you prefer that recipe, omit the spices in the above recipe and add these instead: 

• 1/2 teaspoon basil
• 1 clove of garlic
• 1 tablespoon chili powder
• 2 teaspoons oregano
• 1/4 teaspoon black pepper

21 Day Fix Stuffed Pepper Soup: If you’re on the 21 Day Fix, make this recipe with ground turkey. Your serving size will be about 2 cups (1/4 recipe) and will count as 1 Red container, 1 1/4 Green container, and 1 yellow container per serving.

Trim Healthy Mama: For THM, use ground extra lean turkey and drain the fat after browning. This is a THM-E recipe.

Nutrition

Calories: 371kcal | Carbohydrates: 40g | Protein: 29g | Fat: 12g | Saturated Fat: 3g | Cholesterol: 84mg | Sodium: 161mg | Potassium: 1234mg | Fiber: 7g | Sugar: 14g | Vitamin A: 4162IU | Vitamin C: 163mg | Calcium: 105mg | Iron: 5mg

The post Easy Stuffed Pepper Soup appeared first on My Crazy Good Life.

This Healthy Dill Pickle Chicken Salad is a delicious low carb chicken salad recipe and perfect for my dill pickle lovers. A similar and healthy Chick-Fil-A chicken salad alternative, you can enjoy the salty and creamy recipe as a dip, as a healthy chicken salad sandwich, or as a salad topping.

Where’s the Recipe?

My readers come from all levels of experience in the kitchen, and I receive a ton of questions about my recipes from new cooks.

To better serve all of my readers, I add a lot of helpful information in all of my posts. This includes: recipe tips, detailed cooking instructions, and diet information. Some of these may be useful to you and others may be some that you already know. 

If you’d like to skip over all of the extra information, please scroll to the bottom of the page, where you will find the easy to print recipe for this dill pickle version of the classic chicken salad recipe.

Ingredients in this Healthy Dill Pickle Chicken Salad

• Chicken breast: chicken breast is low in calories, high in protein, and is rich in an array of important nutrients. I typically make my chicken for this recipe in the Instant Pot, but you can also use leftover grilled chicken or rotisserie chicken. You’ll want to read this post about homemade rotisserie chicken vs store bought, but using rotisserie chicken allows you to skip cooking the chicken and just make the sauce and chop the pickles.
• Vinegar: white vinegar is what I use and adds a nice tart flavor to chicken salad recipes.
• Chopped dill pickles: I like to use 1/2 pickles and 1/2 cucumbers to cut the sodium down. I mix them together and allow them to sit in the pickle jar for a bit while I make the rest of the recipe. The dill pickle juice makes the cucumbers taste more like pickles.
• Plain Greek yogurt: Greek yogurt is loaded with probiotics, and can promote gut health.  It is a wonderful replacement for mayonnaise or miracle whip in healthy recipes.
• Cottage cheese: Blended cottage cheese is taking over the healthy eating world. It’s a great substitute to clean up recipes, and the best part is that cottage cheese is high in protein, packed with nutrients, and low in calories. My method of blending cottage cheese and greek yogurt together gives you a creamy base but makes it so you truly cannot tell that you are eating either ingredient. 
• Parsley: using fresh parsley is a delicious way to brighten up this easy chicken salad recipe.
• Dill: I love using fresh dill for this recipe. 
• Chives: chives or green onions add tons of flavor to this recipe.
• Garlic: I love to use fresh garlic cloves, but garlic powder will work too.
• Black pepper

Instant Pot Directions

1. Add the chicken and vinegar to the Instant Pot insert.
2. Close the lid and turn the pressure valve to sealing. Cook the chicken on high pressure using the manual or pressure cook setting for 10-12 minutes. Let the pressure release naturally for at least 10 minutes before doing a quick release.
3. In a food processor or blender, mix together the Greek yogurt, cottage cheese, garlic, and pepper until smooth. 
4. Remove the lid from the food processor or blender then add the chicken to the food processor. You may need to break the chicken breasts in half so that they fit.
5. Use the food processor or blender to shred the chicken and mix it with the sauce. It will only take about 5-15 seconds to shred the chicken.
6. Take off the lid and remove the blade. Fold the chives, dill, parsley, and dill pickles (with cucumbers if you’ve chosen to use them) into the dip. Garnish and serve with sliced veggies to dip.

How to make Healthy Dill Pickle Chicken Salad on the Stove Top

1. Add the chicken and vinegar to a sauce pan.
2. Cover the sauce pan with a lid and cook the chicken on medium high heat for 15-20 minutes or until the chicken is cooked through.
3. In a food processor or blender, mix together the Greek yogurt, cottage cheese, garlic, and pepper until smooth.
4. Remove the lid from the food processor or blender then add the chicken to the food processor. You may need to break the chicken breasts in half so that they fit.
5. Use the food processor or blender to shred the chicken and mix it with the sauce. It will only take about 5-15 seconds to shred the chicken.
6. Take off the lid and remove the blade. Fold the chives, dill, parsley, and dill pickles into the dip. Garnish and serve with sliced veggies to dip.

How to make Healthy Dill Pickle Chicken Salad in the Crock Pot

1. Add the chicken and vinegar to your slow cooker.
2. Cover the slow cooker with the lid and cook the chicken on high heat for 2-3 hour, low heat for 4-5 hours, or until the chicken is cooked through.
3. In a food processor or blend mix together the Greek yogurt, cottage cheese, garlic, and pepper until smooth.
4. Remove the lid from the food processor or blender then add the chicken to the food processor. You may need to break the chicken breasts in half so that they fit.
5. Use the food processor or blender to shred the chicken and mix it with the sauce. It will only take about 5-15 seconds to shred the chicken.
6. Take off the lid and remove the blade. Fold the chives, dill, parsley, and dill pickles into the dip. Garnish and serve with sliced veggies to dip.

Recipe Tips

• This very tasty pickle chicken salad recipe can be eaten in so many ways. It’s delicious as a dip, stuffed into mini bell peppers, topped on a salad, or made into lettuce wraps or sandwiches. 
• If you have a small food processor or blender, don’t make yourself crazy by trying to fit the entire recipe in it. Mix it in small batches and transfer to a mixing bowl to get it all blended and chopped up.
• If you don’t have a food processor or blender to cut this recipe up, no worries! You can shred the chicken and mix the sauce in. It’ll be longer strands of chicken, but absolutely edible in any form (as a dip, etc) and still delicious.
• This is a great recipe for meal prep and can be stored in an airtight container in the fridge for 5-6 days.

Healthy Eating Plans

21 Day Fix

For the entire recipe: 6 red containers, 1 green container. Per serving: 1 red container, 1/6 green container.  

Pickle fans rejoice! Pickles were added to the Ultimate Portion Fix in 2019. I know a lot of you love pickles and were bummed that they weren’t on the approved food list before.

I do (personally) caution you against using your green container for pickles. There is a huge difference between fresh cucumbers and cucumbers that have been brined in salt and vinegar and often sugar. As pickles are considered a green container on the 21 Day Fix now, I will still not use them more than once every few weeks at the most. Not sure what the Beachbody team is thinking about adding pickles to the list as a green, but they must have a good reason.

For this recipe, I like to use half dill pickles and half cucumbers. They sit together in a bowl together while I’m preparing the rest of the recipe. The taste is not compromised at all this way. It cuts the sodium of the pickles in half, too!

Weight Watchers

One serving of this recipe (about 3/4 cup) is 0 2023 Points, 1 Blue Plan Point, 2 Green Plan Points, and 1 Purple Plan Point when you use fat free Greek yogurt and lowfat cottage cheese.

Pickles are very high in sodium and though they are 0 points on Weight Watchers, they can easily stall your weight loss or even cause weight gain while you’re trying to lose weight.

I calculated the points for this recipe online using the calculator provided on the Weight Watchers website.

Trim Healthy Mama

This is a THM-S recipe – if using full fat cottage cheese and Greek yogurt, dill pickles (not bread and butter type), and make sure that sugar hasn’t been added to the pickles. You’d be surprised where you find sugar!

More Healthy Dip Recipes

• Healthy Buffalo Chicken Dip I have to admit that this one is my favorite. I always have some made in the freezer, and I love having it for lunch and an easy snack.
• Healthy Crack Chicken Recipe Again, a super versatile recipe that can be made multiple ways. It can also be cooked in the Instant Pot, on the stove, or in a Crock Pot.
• Healthy Spinach Artichoke Dip This dip (actually, all of the ones in this list) uses cottage cheese and Greek yogurt to get the creaminess without the calories. This is another favorite!
• This easy and Healthy Elote Dip Recipe is a crowd pleasing side dish. If you love the flavors of Mexican Street Corn, you’ve got to give this Mexican Corn Dip recipe a try!
• Spicy Mexican Corn Dip I’d say that this hot Corn Dip is good, or easy, or popular–but seriously, it’s amazing. And it’s gotten a healthy makeover!

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Healthy Dill Pickle Chicken Salad

This healthy Dill Pickle Chicken Salad is a delicious low carb chicken salad recipe. A similar and healthy Chick-Fil-A chicken salad alternative, you can enjoy the salty and creamy recipe as a dip, on a sandwich, or as a salad topping.

Course Appetizer, Main Course

Cuisine American

Keyword Dill pickle chicken salad, healthy snack

Prep Time 10 minutes minutes

Cook Time 12 minutes minutes

Total Time 22 minutes minutes

Servings 6

Calories 135kcal

Author Becca Ludlum

Equipment

• Instant Pot 6 qt
• Kitchen Knife
• Cutting Board

Ingredients

• 1 pound chicken breast about 2 breasts
• 1/3 cup vinegar I use white
• 3/4 cup plain Greek yogurt I prefer 2%
• 3/4 cup cottage cheese
• 1 tsp garlic
• 1 tsp black pepper
• 1 tbsp fresh chives chopped (or 1 tsp dried)
• 1/2 tbsp fresh dill chopped (or 1/2 tsp dried)
• 1 tbsp fresh parsley chopped (or 1 tsp dried)
• 1 cup dill pickles chopped, please see note in post about using 1/2 pickles and 1/2 cucumbers

US Customary – Metric

Instructions

Instant Pot Directions:

• Add the chicken and vinegar to the Instant Pot insert. 1 pound chicken breast, 1/3 cup vinegar
• Close the lid and turn the pressure valve to sealing. Cook the chicken on high pressure using the manual or pressure cook setting for 10-12 minutes. Let the pressure release naturally for at least 10 minutes before doing a quick release.
• In a food processor or blender, mix together the Greek yogurt, cottage cheese, garlic, and pepper until smooth. 3/4 cup plain Greek yogurt, 3/4 cup cottage cheese, 1 tsp garlic, 1 tsp black pepper
• Remove the lid from the food processor or blender, then add the chicken to the food processor. You may need to break the chicken breasts in half so that they fit.
• Use the food processor or blender to shred the chicken and mix it with the sauce. It will only take about 5-15 seconds to shred the chicken.
• Take off the lid and remove the blade. Fold the chives, dill, parsley, and dill pickles into the dip. Garnish and serve with sliced veggies to dip. 1 tbsp fresh chives, 1/2 tbsp fresh dill, 1 tbsp fresh parsley, 1 cup dill pickles

Stove Top Directions:

• Add the chicken and vinegar to a sauce pan. 1 pound chicken breast, 1/3 cup vinegar
• Cover the sauce pan with a lid and cook the chicken on medium high temperature for 15-20 minutes until the chicken is cooked through.
• In a food processor or blender, mix together the Greek yogurt, cottage cheese, garlic, and pepper until smooth. 3/4 cup plain Greek yogurt, 3/4 cup cottage cheese, 1 tsp garlic, 1 tsp black pepper
• Remove the lid from the food processor or blender, then add the chicken to the food processor. You may need to break the chicken breasts in half so that they fit.
• Use the food processor or blender to shred the chicken and mix it with the sauce. It will only take about 5-15 seconds to shred the chicken.
• Take off the lid and remove the blade. Fold the chives, dill, parsley, and dill pickles into the dip. Garnish and serve with sliced veggies to dip. 1 tbsp fresh chives, 1/2 tbsp fresh dill, 1 tbsp fresh parsley, 1 cup dill pickles

Slow Cooker Directions:

• Add the chicken and vinegar to your slow cooker. 1 pound chicken breast, 1/3 cup vinegar
• Cover the slow cooker with the lid and cook the chicken on high heat for 2-3 hour, low heat for 4-5 hours, or until the chicken is cooked through.
• In a food processor or blender, mix together the Greek yogurt, cottage cheese, garlic, and pepper until smooth. 3/4 cup plain Greek yogurt, 3/4 cup cottage cheese, 1 tsp garlic, 1 tsp black pepper
• Remove the lid from the food processor or blender then add the chicken to the food processor. You may need to break the chicken breasts in half so that they fit.
• Use the food processor or blender to shred the chicken and mix it with the sauce. It will only take about 5-15 seconds to shred the chicken.
• Take off the lid and remove the blade. Fold the chives, dill, parsley, and dill pickles into the dip. Garnish and serve with sliced veggies to dip. 1 tbsp fresh chives, 1/2 tbsp fresh dill, 1 tbsp fresh parsley, 1 cup dill pickles

Video

Notes

21 Day Fix container counts for the entire recipe: 6 red containers, 1 green container. Per serving: 1 red container, 1/6 green container.

Weight Watchers: One serving of this recipe (about 3/4 cup) is 0 2023 Points, 1 Blue Plan Point, 2 Green Plan Points, and 1 Purple Plan Point when you use fat free Greek yogurt and fat free cottage cheese.

Nutrition

Calories: 135kcal | Carbohydrates: 3g | Protein: 23g | Fat: 3g | Saturated Fat: 1g | Cholesterol: 51mg | Sodium: 423mg | Potassium: 326mg | Fiber: 1g | Sugar: 2g | Vitamin A: 169IU | Vitamin C: 2mg | Calcium: 64mg | Iron: 1mg

The post Healthy Dill Pickle Chicken Salad appeared first on My Crazy Good Life.

This easy recipe has all the same flavors as the traditional Cheesy Crack Chicken Casserole, but lightened up so you can enjoy it without the guilt. This version is packed with protein and uses turkey bacon instead of regular bacon to reduce some of the fat and calories. 

You’ll be satisfied with this comfort food recipe, but enjoy the benefits of simple ingredients and less calories. 

Where’s the recipe?

My readers come from all levels of experience in the kitchen, and I receive a ton of questions about my recipes from new cooks.

To better serve all of my readers, I add a lot of helpful information in all of my posts. This includes: recipe tips, detailed cooking instructions, and diet information. Some of these may be useful to you and others may be some that you already know. 

If you’d like to skip over all of the extra information, please scroll to the bottom of the page, where you will find this easy to print recipe for this Healthy Crack Chicken Casserole Recipe.

Ingredients in Crack Chicken Casserole with Rice

Recipe Tips

• For Pressure Cooker: Only use frozen chicken and dry, uncooked rice. This recipe will not work if you substitute with thawed chicken or minute rice because the ingredients won’t have enough cooking time. 
• You can use boneless skinless chicken thighs for this recipe. 
• This is a great meal prep recipe! It can be frozen in single servings and reheated in the microwave.
• Serve this recipe as is in a bowl, inside lettuce wraps, on a bed of cauliflower rice, or inside bell peppers.
• Store leftovers or meal prep meals in an airtight container or freezer bag in the fridge for up to 5 days or in the freezer for up to 2 months. 

How to make this Casserole in the Instant Pot:

1. Lightly spray your pot insert with cooking spray olive oil and set to sauté. 
2. Place your bacon in a single layer. Fry on one side for 3-5 minutes. Flip your bacon and fry 3-5 more minutes, or until fully cooked and the edges have begun to curl. Transfer your bacon to a plate lined with paper towels to drain excess grease. Once your bacon is cool enough to handle, chop into small pieces.
3. Clean pot out, if desired, and place your frozen chicken in the bottom of your pot.
4. Sprinkle the ingredients for the ranch seasoning mix on top of your chicken: garlic, onion powder, dried dill, parsley, and black pepper.
5. Push the frozen chicken breast to one side of your pot, and then add your brown rice to the other side.
6. Add the chicken broth (or 1 cup of water) on top of the brown rice. 
7. Close the lid and turn the pressure valve handle to Sealing. Set your cook time to 25 minutes on high pressure.
8. When the cook time is done, turn off your “keep warm” button if it’s on.
9. Allow the pressure to naturally release in the pot. This means don’t move the valve to Venting, just allow the pot to sit for 10-15 minutes and it will do the work itself. For this recipe, naturally releasing pressure allows the chicken to retain it’s tender texture and also allows the rice to “unstick” itself from the bottom of the pot. 
10. When the pressure valve drops, or after 15 minutes, remove the lid of your Instant pot.
11. Remove the chicken from the pot and shred using two forks (or shred chicken with a stand mixer). 
12. Add the shredded chicken back to the pot and stir to combine chicken and rice.
13. Allow a few minutes for the contents of the pot to cool and add Greek yogurt, cheese, and cooked turkey bacon.
14. Stir well to combine all of the ingredients. Top with green onions and additional cheddar cheese, as desired. Serve warm.

How to make this Casserole on the Stovetop

1. You will need to defrost your chicken first to make this on the stovetop.
2. Heat a large skillet on medium-high heat on the stove. Add diced chicken, garlic, onion powder, dill, parsley, and black pepper.
3. Add in 2 cups of chicken broth. Bring the broth to a boil and stir in your brown rice.
4. Cover the skillet and reduce the heat to low. Let the chicken and rice simmer for 40-50 minutes, stirring occasionally to avoid burning.
5. When the chicken is cooked (internal temperature reaches 165°F), shred with two forks or using a stand mixer.
6. Remove the skillet from the heat. While the chicken and rice are still hot, mix in the cheese, bacon, and Greek yogurt. Let it rest for about 5 minutes before serving.
7. If you’d like to brown the top of your casserole, preheat the oven to 400º and let it brown in a casserole dish for 5-10 minutes before serving. 

How to make this Creamy Chicken Casserole in the Crock Pot

1. You will need to thaw your chicken first to make this in a slow cooker.
2. Add the chicken, garlic, onion powder, pepper, dill, and parsley to your slow cooker insert.
3. Pour the brown rice next to the chicken, and then cover with 1 1/2 cup chicken broth.
4. Cover your slow cooker and cook on high heat for 2-3 hours until your rice and chicken are cooked.
5. Remove the lid, break apart the chicken using two forks or a stand mixer. Then, mix in the cheese, bacon, and Greek yogurt.
6. Let your casserole rest for about 10 minutes before serving. 

Healthy Eating Plans

Weight Watchers: Each 1 ¼ cup serving (using fat free yogurt and fat free cheddar cheese) of this Weight Watchers recipe has 8 Blue Plan Points | 11 Green Plan Points | 3 Purple Plan Points | 8 Points on the 2023 Plan.

21 Day Fix: For this 21 Day Fix casserole, the entire recipe is counted as: 9 Red Containers, 4 Yellow Containers, and 2 Blue Containers. Per 1 ¼ cup serving, count 2 ¼ Red Containers, 1 Yellow Container, and ½ Blue Container.

2B Mindset: This recipe counts as a protein and FFC. Fill your plate with 50% vegetables for a perfect lunch.

Love this Crack Chicken Recipe? Here’s more like it:  

• Crack Chicken Pasta Salad
• Healthy Crack Chicken 
• Crack Chicken Soup
• Dairy Free Crack Chicken
• Instant Pot Crack Chicken

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Healthy Crack Chicken Casserole with Rice

This Healthy Crack Chicken Casserole with Rice can be made in the Instant Pot, slow cooker, or on the stove. This simple recipe is a cheesy gluten free dinner recipe.

Course Main Course

Cuisine American

Keyword 21 Day Fix Casserole, Crack Chicken and Rice Casserole

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Total Time 35 minutes minutes

Servings 4 Servings

Calories 552kcal

Author Becca Ludlum

Equipment

• Instant Pot 6 qt
• Sealing Rings
• Kitchen Knife

Ingredients

• 8 slices turkey bacon cooked and chopped
• 1.5 lbs frozen chicken breast (frozen for Instant Pot method because it takes extra time to cook the dry rice)
• 2 cloves garlic minced
• 1 tsp onion powder
• 1 tsp dill dried
• 1 tsp parsley dried
• 1/2 tsp pepper
• 1 cup brown rice dry
• 1 cup chicken broth low sodium, 2 cups if cooking on the stove top
• 3/4 cup Greek yogurt plain, 2%
• 2/3 cup cheddar cheese shredded

Instructions

Instant Pot:

• Lightly spray your pot insert with cooking spray olive oil and set to sauté. 
• Place your bacon in a single layer. Fry on one side for 3-5 minutes. Flip your bacon and fry 3-5 more minutes, or until fully cooked and the edges have begun to curl. Transfer your bacon to a plate lined with paper towels to drain excess grease. Once your bacon is cool enough to handle, chop into small pieces.8 slices turkey bacon
• Clean pot out, if desired, and place your frozen chicken in the bottom of your pot. 1.5 lbs frozen chicken breast
• Sprinkle the ingredients for the ranch seasoning mix on top of your chicken: garlic, onion powder, dried dill, parsley, and black pepper. 2 cloves garlic, 1 tsp onion powder, 1 tsp dill, 1 tsp parsley, 1/2 tsp pepper
• Push the frozen chicken breast to one side of your pot, and then add your brown rice to the other side. 1 cup brown rice
• Add the chicken broth (or 1 cup of water) on top of the brown rice. 1 cup chicken broth
• Close the lid and turn the pressure valve handle to Sealing. Set your cook time to 25 minutes on high pressure.
• When the cook time is done, turn off your "keep warm" button if it's on.
• Allow the pressure to naturally release in the pot.
• When the pressure valve drops, or after 15 minutes, remove the lid of your Instant pot.
• Remove the chicken from the pot and shred using two forks (or shred chicken with a stand mixer). 
• Add the shredded chicken back to the pot and stir to combine chicken and rice.
• Allow a few minutes for the contents of the pot to cool and add Greek yogurt, cheese, and cooked turkey bacon. 3/4 cup Greek yogurt, 2/3 cup cheddar cheese
• Stir well to combine all of the ingredients. Top with green onions and additional cheddar cheese, as desired. Serve warm.

Stove Top:

• You will need to defrost your chicken first to make this on the stovetop. 1.5 lbs frozen chicken breast
• Cook bacon according to package directions and chop into small pieces after it's cooled. 8 slices turkey bacon
• Heat a large skillet on high heat on the stove. Add the chicken, garlic, onion powder, dill, parsley, and black pepper. 1.5 lbs frozen chicken breast, 1 tsp onion powder, 1 tsp dill, 1 tsp parsley, 1/2 tsp pepper
• Add in 2 cups of chicken broth. Bring the broth to a boil and stir in your brown rice.
• Cover the skillet and reduce the heat to low. Let the chicken and rice simmer for 40-50 minutes, stirring occasionally to avoid burning.
• When the chicken is cooked (internal temperature reaches 165°F), shred with two forks or using a stand mixer.
• Remove the skillet from the heat. While the chicken and rice are still hot, mix in the cheese, bacon, and Greek yogurt. Let it rest for about 5 minutes before serving. 2/3 cup cheddar cheese, 8 slices turkey bacon, 3/4 cup Greek yogurt

Slow cooker:

• You will need to thaw your chicken first to make this in a slow cooker.
• Cook bacon according to package directions and chop into small pieces after it's cooled. 8 slices turkey bacon
• Add the chicken, garlic, onion powder, pepper, dill, and parsley to your slow cooker insert. 1.5 lbs frozen chicken breast, 2 cloves garlic, 1 tsp onion powder, 1/2 tsp pepper, 1 tsp dill, 1 tsp parsley
• Pour the brown rice next to the chicken, and then cover with 1 1/2 cup chicken broth. 1 cup brown rice, 1 cup chicken broth
• Cover your slow cooker and cook on high heat for 2-3 hours until your rice and chicken are cooked.
• Remove the lid, break apart the chicken using two forks or a stand mixer. Then, mix in the cheese, bacon, and Greek yogurt. 2/3 cup cheddar cheese, 8 slices turkey bacon, 3/4 cup Greek yogurt
• Let your casserole rest for about 10 minutes before serving.

Notes

Serves 4 | Serving Size: 1 1/4 cup (3/4 cup meat and 1/2 cup rice)

Healthy Eating Plans 

Weight Watchers Points: Each 1 ¼ cup serving (using fat free yogurt and fat free cheddar cheese) this recipe has 8 Blue Plan Points 11 Green Plan Points | 3 Purple Plan Points | 2023 Points: 8

21 Day Fix: For the entire recipe of 21 Day Fix chicken and rice casserole: 9 Red Containers, 4 Yellow Containers, and 2 Blue Containers. (Per 1 ¼ cup serving) 2 ¼ Red Container, 1 Yellow Container, and ½ Blue Container. 

2B Mindset: This recipe counts as a protein and FFC. Fill your plate with 50% vegetables for a perfect lunch.

Recipe Tips 

• For Instant Pot cooking – Only use frozen chicken and dry, uncooked rice. This recipe will not work in the Instant Pot if you substitute with thawed chicken or minute rice.

Nutrition

Calories: 552kcal | Carbohydrates: 41g | Protein: 58g | Fat: 16g | Saturated Fat: 5g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Trans Fat: 0.02g | Cholesterol: 143mg | Sodium: 990mg | Potassium: 945mg | Fiber: 2g | Sugar: 2g | Vitamin A: 120IU | Vitamin C: 3mg | Calcium: 163mg | Iron: 2mg

The post Healthy Crack Chicken Casserole with Rice appeared first on My Crazy Good Life.

Jambalaya is a classic Creole dish that is typically made with rice, sausage, chicken, shrimp, and a variety of spices. It can be a bit time-consuming to make, but this healthy crockpot version makes it easy to enjoy this delicious dish at home.

This recipe uses quinoa instead of rice, plus poultry sausage, lean chicken and shrimp for protein. It has less fat and calories than traditional Jambalaya but the spices still give it its signature cajun flavor. This crockpot jambalaya is a great option for busy weeknights. It’s easy to make, and is packed with flavor. 

Where’s the Recipe?

I have readers from all levels of comfort and experience in the kitchen and I receive a lot of questions about recipes. To better serve all of my readers, I’ve made a commitment to put a ton of helpful information in all of my recipes.

In this article you will find ingredient information, detailed cooking instructions, recipe tips, and healthy eating plan calculations. If you’d like to skip over all of that, please simply scroll to the bottom of the page, where you will find the nutritional information and easy to print healthy Crockpot Jambalaya recipe box.

Ingredients in Healthy Crockpot Jambalaya with Quinoa

I love learning about food, and I’m sharing some fun facts about the ingredients in this easy crockpot shrimp Jambalaya below. To learn more about the food you eat, head over to my YouTube channel.

• Celery: Did you know celery is a member of the carrot family? The plant and its seeds provide an abundant source of vitamins, minerals, and antioxidants.
• Garlic: I use fresh garlic clove but you can also purchase pre-minced garlic to save time. 
• Chicken: I use boneless skinless chicken breasts for this jambalaya. Chicken breasts are a great way to get extra protein into your diet.  One chicken breast has a whopping 54 grams of protein!
• Poultry Sausage: For this Jambalaya recipe I prefer chicken andouille sausage. I really love the simple ingredients in the Open Nature brand.
• Diced tomatoes: Canned diced tomatoes are a staple in every pantry, be sure to opt for the low-sodium variety.
• Thyme: A relative of oregano, thyme has a gentle flavor that blends well with almost everything.
• Oregano: Oregano is a versatile herb spawning from the mint family and is popular in Italian, Mexican, and Mediterranean cooking.
• Red pepper flakes: If you prefer more spice you can add even more red pepper flakes. I love the heat it brings.
• Tabasco sauce: I love a little kick of heat in my jambalaya, so I typically use tabasco sauce, but any hot sauce will do. 
• Shrimp: I’m not a fan of overcooked shrimp, so I pre-cook my peeled, deveined, tails-off shrimp and then add it to the end for just a long enough time that they heat through.
• Basil: Basil adds a bright finish to this recipe. I love to use dried while cooking, and stir in some fresh when I add my shrimp.
• Quinoa: I love using quinoa in place of white rice or brown rice because it is considered a complete protein source, which means that it provides all nine essential amino acids. It’s also a good source of antioxidants and minerals. I typically use white quinoa, but you can choose your favorite variety. If you’re a jambalaya purist cooked regular rice works perfectly.
• Green onion: Green onions are completely optional in this recipe, but give a nice bite at the end that I really enjoy.

How to Make Healthy Crockpot Jambalaya with Quinoa

Click here if you’re looking for an Instant Pot Jambalaya recipe.

Time needed: 7 hours and 15 minutes.

This recipe is about 2 1/4 cups per serving.

1. Prepare your vegetables: First chop your onions, celery, and garlic.
2. Prepare the chicken and sausage: Next cut the chicken breasts into one-inch squares and then slice your sausage into half inch-thick slices.
3. Combine: Now add the diced onions, celery, garlic, chicken, sausage, diced tomatoes, thyme, oregano, crushed red pepper, and Tabasco sauce to your crockpot, and stir well.
4. Slow Cook: Cook on low for 6-7 hours, or until the chicken is cooked to an internal temperature of 165°F.
5. Cook quinoa: When the cook time is almost complete on your crockpot, cook your quinoa. To start, rinse your quinoa and then add it to a pot of water. Over high heat, bring the water to a boil, and then cover the pot. Reduce the heat to low, and simmer for 15-20 minutes. 
   The basic ratio is 1 cup quinoa to 2 cups liquid. You will want to have 3 cups of cooked quinoa for this quinoa jambalaya.
6. Add shrimp: Now is time to stir in the shrimp, basil, and cooked quinoa. Cover, and continue cooking until the shrimp and quinoa are heated through.
7. Garnish and serve (or portion individual servings for meal prep): Stir well, and serve topped with freshly chopped green onions.

Recipe Tips

• This Crock Pot recipe is a great meal prep recipe. Just portion out in a single serving airtight container and freeze or refrigerate until ready to eat. Microwave thawed Jambalaya for 1:30-2 minutes.
• Buy frozen chopped onions to save time.
• A small hand grater will mince the garlic in less time than dicing it with a knife.
• If you’d rather use your favorite Cajun Seasoning in this recipe, replace all spices with 4 teaspoons of it.
• Bay leaves can be added to this recipe, just remember to remove them from the pot before serving!
• I don’t add much, if any, salt to my recipes because everyone has different tastes, dietary restrictions, and preferences. Add salt and black pepper to taste before cooking.

Healthy Eating Plans

This Crock Pot Jambalaya is a delicious and healthy alternative to traditional Jambalaya. It fits perfectly into several healthy eating plans.

Weight Watchers Healthy Crockpot Jambalaya with Quinoa

6 Blue Plan Points | 8 Green Plan Points | 3 Purple Plan Points | 5 Points on the 2023 Plan

21 Day Fix Healthy Crockpot Jambalaya with Quinoa

Entire recipe: 12 Red Containers, 6 Yellow Containers, 6 Green Containers, and 6 Teaspoons

Per serving: 2 Red Containers, 1 Yellow Container, 1 Green Container, and 1 teaspoon

My take on Jambalaya is perfect for those busy weeknights when you want something healthy, and comforting, but you don’t want the work. This Healthy Crock Pot Jambalaya recipe couldn’t be easier.

2B Mindset

This would be a great 2B lunch with additional vegetables as a side.

Looking for more healthy slow cooker recipes?

• Slow Cooker Stuffed Peppers
• Crock Pot Egg Drop Soup
• Dairy Free Slow Cooker Crack Chicken
• Tuscan Chicken Pasta
• Homemade Crockpot Chicken Stock
• Healthy Stuffed Bell Peppers Soup 

Print

Healthy Crockpot Jambalaya with Quinoa

This easy Crockpot Jambalaya recipe is full of flavor! Crock Pot Jambalaya is a healthy crockpot dinner recipe. This recipe uses quinoa instead of rice, poultry sausage, and has less fat and calories than traditional Jambalaya.

Course Main Course

Cuisine American, Cajun

Keyword 21 Day Fix, 2B Mindset, healthy, jambalaya

Prep Time 15 minutes minutes

Cook Time 7 hours hours

Total Time 7 hours hours 15 minutes minutes

Servings 6

Calories 490kcal

Author Becca Ludlum

Equipment

• Crockpot
• Kitchen Knife
• Strainer

Ingredients

• 1½ cups onion chopped
• 1½ cups celery chopped
• 4 cloves garlic minced
• 1 lb chicken breast
• 1 lb chicken sausage Low sodium
• 30 oz diced tomatoes
• 1 tsp thyme
• 1 tsp oregano
• 1 tsp red pepper crushed
• 1 tsp tabasco sauce
• 3 cups quinoa
• 1 lb cooked shrimp peeled, deveined, tails removed
• 1 tsp basil

Optional topping: diced green onions

Instructions

• Chop your onions, celery, and garlic. 1½ cups onion, 1½ cups celery, 4 cloves garlic
• Cut chicken breasts into one-inch squares and slice your sausage into half inch-thick slices. 1 lb chicken breast, 1 lb chicken sausage
• Add onions, celery garlic, chicken, sausage, diced tomatoes, thyme, oregano, crushed red pepper, and Tabasco sauce to your crockpot, and stir well. 30 oz diced tomatoes, 1 tsp thyme, 1 tsp oregano, 1 tsp red pepper, 1 tsp tabasco sauce
• Cook on low for 6-7 hours, or until chicken is cooked to an internal temperature of 165°F.
• When the cook time is almost complete on your crockpot, cook your quinoa. To start, rinse your quinoa and then add it to a pot of water. Over high heat, bring the water to a boil, and then cover the pot. Reduce the heat to low, and simmer for 15-20 minutes. The basic ratio is 1 cup quinoa to 2 cups liquid. You will want to have 3 cups of cooked quinoa for this quinoa jambalaya. 3 cups quinoa
• Now is time to stir in the shrimp, basil, and cooked quinoa. Cover, and continue cooking until the shrimp and quinoa are heated through. 1 lb cooked shrimp, 1 tsp basil
• Stir well, and serve topped with freshly chopped green onions.

Notes

Healthy Eating Plans

• Weight Watchers:
  • Blue Plan Points – For every 2 ¼ cup serving or 1/6 of the pot is 6 Blue Plan Points
  • Purple Plan Points – For every 2 ¼ cup serving or 1/6 of the pot is 3 Purple Plan Points
  • Green Plan Points – For every 2 ¼ cup serving or 1/6 of the pot is 8 Green Plan Points
  • 2023 Plan – 5 Points per Serving
• 21 Day Fix: For the entire recipe of 21 Day Fix Jambalaya you have 12 Red Containers, 6 Yellow Containers, 6 Green Containers, and 6 Teaspoons.
  • Per 2 ¼ cup serving: 2 Red Containers, 1 Yellow Container, 1 Green Container, and 1 teaspoon.
• 2B Mindset– This would be a great 2B lunch with additional vegetables as a side.

Recipe Tips

• This recipe is great for meal prep, just freeze in individual serving containers and reheat when ready to eat. 
• Buy frozen chopped onions to save time.
• A small hand grater works wonderfully to “mince” cloves of garlic.
• Add salt and black pepper to your tastes before pressure cooking.

 

Nutrition

Calories: 490kcal | Carbohydrates: 33g | Protein: 49g | Fat: 21g | Saturated Fat: 5g | Cholesterol: 292mg | Sodium: 1189mg | Potassium: 784mg | Fiber: 5g | Sugar: 7g | Vitamin A: 668IU | Vitamin C: 24mg | Calcium: 206mg | Iron: 6mg

The post Healthy Crockpot Jambalaya with Quinoa appeared first on My Crazy Good Life.

Buffalo chicken dip is a classic appetizer that is always a hit at parties and gatherings. However, traditional buffalo chicken dip can be high in calories and fat. This healthy buffalo dip uses cottage cheese and Greek yogurt to lighten things up without sacrificing flavor.

Healthy buffalo chicken dip is a reader favorite and a great way to enjoy your favorite appetizer without all the guilt. It’s perfect for parties, potlucks, game day, or even just a night in with friends. So next time you’re looking for a delicious and satisfying snack, give this easy buffalo chicken dip recipe a try!

Where’s the Recipe?

My community has readers from all levels of experience in the kitchen, and I receive a lot of questions about recipes. To better serve all of my readers here at My Crazy Good Life, I am committed to giving you a ton of helpful information in all of my posts.

If you’d like to skip over the information about freezing, swapping ingredients, and healthy eating plans, please simply scroll to the bottom of the page where you will find this easy to print healthy Buffalo Chicken Dip recipe.

Ingredients in Healthy Buffalo Chicken Dip with Cottage Cheese

• Chicken: Chicken is a good source of protein. You can use breasts, thighs, or even rotisserie chicken in this recipe. If using rotisserie or leftover chicken, start at step three with making your sauce.  
• Cottage Cheese: Look for 2% small curd cottage cheese. It saves you calories without being heavily processed. If you’re concerned about sodium, read here for how to lower the sodium in cottage cheese.
• Greek Yogurt: Just like the cottage cheese you’ll want to look for the 2% variety of Greek yogurt. Make sure you get plain Greek yogurt–you don’t want any vanilla in your buffalo chicken.  
• Hot Sauce: This is important, make sure and get Frank’s Red Hot Sauce, not Buffalo or Wing sauce. The buffalo sauce has a lot of extra ingredients that you just don’t need. 
• Cheese: This is optional. If you want to add extra cheese you can use your favorite variety. Some good choices are cheddar, pepper jack, colby jack, or mozzarella cheese. 
• Homemade Ranch Dressing: garlic powder, onion powder, dried dill weed, dried parsley, and black pepper– measurements for the ranch seasoning are in the printable recipe below.

How to Make Healthy Buffalo Chicken Dip with Cottage Cheese in the Instant Pot

1. Cook your chicken: First, place your chicken breasts into the bottom of your Instant Pot. To ensure they cook fully, be careful not to stack them. Cover with 1 cup of water.
2. Pressure cook: Close and lock the lid of your Instant Pot and then turn the pressure valve to sealing. Select Pressure Cook (high) and set the cook time for 12 minutes.
3. Prepare your sauce: While the chicken is cooking, blend together the cottage cheese, Greek yogurt, hot sauce, garlic powder, onion powder, dried dill weed, dried parsley, and pepper together until smooth and creamy.
4. Natural release: When the cook time is complete, allow your Instant Pot to naturally release for 10 minutes, then quick release the remaining pressure and remove the lid. Drain the liquid from your pot and use two forks or a mixer to shred your chicken.
5. Mix in your sauce: Turn your Instant Pot to Sauté, then add the yogurt and hot sauce mixture to your shredded chicken. Stir well and cook until the liquid begins to bubble. If you’re using any cheese, add it in now.
6. Broil: This step is optional, but I love to slightly crisp the top of the creamy buffalo chicken dip. To do that, transfer your dip to an oven safe dish and broil for 4-6 minutes until lightly browned. Watch the oven carefully, the broiler can start to burn things very quickly.
7. Optional Garnish: Add any additional garnishes at this point. These ingredients aren’t included in the nutrition or special diet info below. 

How to Make Healthy Buffalo Chicken Dip with Cottage Cheese in the Crock Pot

1. Place chicken breasts in a Crockpot and cook on high heat for 4 hours. 
2. Once your chicken is fully cooked shred it with two forks or a hand mixer.
3. Blend cottage cheese, Greek yogurt, Franks hot sauce, garlic powder, onion powder, dried dill weed, dried parsley, and pepper together until smooth and creamy. 
4. Stir yogurt mixture, and cheese into your chicken, and cook on low heat for 1.5 hours.
5. Optional: Place your slow cooker insert under your broiler for 4-6 minutes until lightly browned.

How to Make Healthy Buffalo Chicken Dip with Cottage Cheese on the Stove top

1. Boil your chicken for 15-20 until internal temperature reaches 165°F.
2. Drain all liquid from your pan and shred your chicken using two forks or a hand or standing mixer. 
3. Blend cottage cheese, Greek yogurt, Franks hot sauce, garlic powder, onion powder, dried dill weed, dried parsley, and pepper together until smooth and creamy. 
4. Mix blended sauce into your chicken, and add cheddar cheese. Stir well and transfer to an oven safe baking dish.
5. Optional: Broil 4-6 minutes until lightly browned. Remove dip from the oven and let it rest for 10 or 15 minutes before serving.

Recipe Tips

• Frozen or thawed chicken in the Instant Pot cook for the same amount of time, the frozen chicken will just take longer to come to pressure.  
• This is a great recipe for meal prep because it freezes and reheats well. This recipe keeps in the fridge for up to 6 days. Freeze in individual servings for quick, easy lunches or snacks on the go.
• Like I mentioned, you can leave the cheddar cheese out of the recipe. Goat cheese, blue cheese crumbles or feta are other optional toppings.
• Even if you hate cottage cheese or Greek yogurt, trust me–you cannot taste them individually and mixing the two gives a wonderful creamy texture to this cheesy dip. 
• My favorite things to dip into this creamy dip are baby carrots, red bell peppers, pita chips, celery sticks and tortilla chips.
• Using a hand mixer or stand mixer is the easiest way to shred chicken. Here are some tips so you get the best results:
  • Make sure all liquid is drained from your bowl.
  • Starting on low, turn on your mixer and apply slight pressure to chicken breasts.
  • Increase to medium speed and move in circular motion around your pot until all of your chicken is shredded. This only takes about 30 seconds.

Healthy Eating Plans

21 Day Fix

21 Day Fix Healthy Buffalo Chicken Dip with Cottage Cheese 

Entire recipe: 10 Red Containers and 2 Blue Containers.

Per serving: Makes 8 – ½ cup servings, each is 1 ¼ Red Containers. If you add cheddar cheese, add ¼ Blue Containers.  

2B Mindset

This recipe counts as a protein. Fill 25% of your plate with an FFC, and 50% vegetables for a perfect lunch. Serve with 50% vegetables for dinner. 

Trim Healthy Mama

This recipe is an S with no substitutions required. 

Looking for More Delicious Recipes?

• Instant Pot Crack Chicken
• Dill Pickle Chicken Salad
• Instant Pot Buffalo Chicken Bites
• Healthy Mac and Cheese
• Healthy Spinach Artichoke Dip

Print

Healthy Buffalo Chicken Dip with Cottage Cheese

This healthy Buffalo Chicken Dip is high protein and low carb! Directions for Instant Pot or Ninja Foodi, Slow Cooker, or stove top. You'll love this easy low carb meal prep recipe.

Course Appetizer

Cuisine American

Keyword 21 Day Fix, Buffalo Chicken Dip, healthy

Prep Time 5 minutes minutes

Cook Time 20 minutes minutes

Total Time 25 minutes minutes

Servings 8

Calories 200kcal

Author Becca Ludlum

Equipment

• Instant Pot 6 qt
• Food processor
• Mixing Bowls

Ingredients

• 2 lbs chicken breasts frozen
• 1 cup water
• 3/4 cup cottage cheese 2%
• 3/4 cup Greek yogurt plain, 2%
• 3/4 cup Hot Sauce Frank’s Hot Sauce, NOT Buffalo sauce :)
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp dried dill
• 1/2 tsp dried parsley
• 1/4 tsp black pepper
• 2/3 cup cheddar cheese shredded (optional)

US Customary – Metric

Instructions

Instant Pot Instructions:

• Place your frozen chicken breasts into your Instant Pot. Be careful not to stack them to ensure they cook fully and cover with 1 cup of water. 2 lbs chicken breasts, 1 cup water
• Close and lock the lid and turn the pressure valve to sealing. Select Pressure Cook (high) and set cook time for 12 minutes.
• Blend cottage cheese, Greek yogurt, Franks hot sauce, garlic powder, onion powder, dried dill weed, dried parsley, and pepper together until smooth and creamy. 3/4 cup cottage cheese, 3/4 cup Greek yogurt, 3/4 cup Hot Sauce, 1/2 tsp garlic powder, 1/2 tsp onion powder, 1/2 tsp dried dill, 1/2 tsp dried parsley, 1/4 tsp black pepper
• When the cook time is complete, allow your Instant Pot to naturally release for 10 minutes, then quick release the remaining pressure and remove the lid. Drain the liquid from your pot and use two forks or a hand mixer to shred your chicken.
• Turn your Instant Pot to Sauté and stir in your yogurt and hot sauce mixture. Stir well and cook until the liquid begins to bubble. Then mix in your cheese (if using). 2/3 cup cheddar cheese
• This step is optional, but I love to slightly crispen the top of the dip. Transfer your dip to an oven safe dish and broil for 4-6 minutes until lightly browned. Watch the oven carefully, the broiler can start to burn things very quickly. Remove dip from the oven and let it rest for 10-15 minutes. Serve with carrots, celery, cucumbers, stuffed inside a jalapeño or bell pepper, eat on a tortilla or in a pita. The possibilities are endless.

Crock Pot Instructions:

• Place chicken breasts in a Crockpot and cook on high heat for 4 hours.2 lbs chicken breasts
• Once your chicken is fully cooked shred it with two forks or a hand mixer.
• Next, blend cottage cheese, Greek yogurt, Franks hot sauce, garlic powder, onion powder, dried dill weed, dried parsley, and pepper together until smooth and creamy. 3/4 cup cottage cheese, 3/4 cup Greek yogurt, 3/4 cup Hot Sauce, 1/2 tsp garlic powder, 1/2 tsp onion powder, 1/2 tsp dried dill, 1/2 tsp dried parsley, 1/4 tsp black pepper
• Stir yogurt mixture, and cheese into your chicken, and cook on low heat for 1.5 hours. 2/3 cup cheddar cheese
• Optional: Place your Crockpot insert under your broiler for 4-6 minutes until lightly browned.

Stove/Oven Instructions:

• Boil your chicken for 15-20 until internal temperature reaches 165°F. Drain all liquid from your pan and shred your chicken using two forks or a hand mixer. 2 lbs chicken breasts
• Blend cottage cheese, Greek yogurt, Franks hot sauce, garlic powder, onion powder, dried dill weed, dried parsley, and pepper together until smooth and creamy. 3/4 cup cottage cheese, 3/4 cup Greek yogurt, 3/4 cup Hot Sauce, 1/2 tsp garlic powder, 1/2 tsp onion powder, 1/2 tsp dried dill, 1/2 tsp dried parsley, 1/4 tsp black pepper
• Mix blended sauce into your chicken, and add cheddar cheese. Stir well and transfer to an oven safe dish. 2/3 cup cheddar cheese
• Optional: Broil 4-6 minutes until lightly browned. Remove dip from the oven and let it rest for 10-15 minutes before serving.

Video

Notes

Healthy Eating Plans: 

• For the Weight Watchers version, please see this post for the recipe and point information.
• 21 Day Fix: For this entire 21 Day Fix Buffalo Chicken dip recipe: 10 Red Containers and 2 Blue Containers  
• Per serving: Makes 8 – ½ cup servings. 1 ¼ Red Containers, and ¼ Blue Containers.  
• 2B Mindset: This recipe counts as a protein. Fill 25% of your plate with an FFC, and 50% vegetables for a perfect lunch.  Serve with 50% vegetables for dinner. 
• Trim Healthy Mama: This recipe is an S with no substitutions required. 
• Keto: You’ll want to calculate the carbs in the cottage cheese and Greek yogurt and see if this is acceptable for your personal goals.

Recipe Tips 

• Frozen and thawed chicken in the Instant Pot cook for the same amount of time, the frozen chicken will just take longer to come to pressure.  
• This is a great recipe for meal prep because it freezes and reheats well. This recipe keeps in the fridge for up to 6 days. Freeze in individual servings for quick, easy lunches or snacks on the go.
• Like I mentioned, you can leave the cheddar cheese out of the recipe. Goat cheese, blue cheese crumbles or feta are other optional toppings.
• Even if you hate cottage cheese or Greek yogurt, trust me–you cannot taste them individually and mixing the two gives a wonderful creamy texture to this cheesy dip. 
• My favorite things to dip into this creamy dip are baby carrots, red bell peppers, pita chips, celery sticks and tortilla chips.
• Using a hand mixer or stand mixer is the easiest way to shred chicken. Here are some tips so you get the best results:
  • Make sure all liquid is drained from your bowl.
  • Starting on low, turn on your mixer and apply slight pressure to chicken breasts.
  • Increase to medium speed and move in circular motion around your pot until all of your chicken is shredded. This only takes about 30 seconds.

Nutrition

Calories: 200kcal | Carbohydrates: 2g | Protein: 31g | Fat: 7g | Saturated Fat: 3g | Cholesterol: 85mg | Sodium: 210mg | Potassium: 447mg | Sugar: 1g | Vitamin A: 149IU | Vitamin C: 1mg | Calcium: 111mg | Iron: 1mg

The post Healthy Buffalo Chicken Dip with Cottage Cheese appeared first on My Crazy Good Life.

This cauliflower buffalo dip can be served hot or at room temperature. When I make this creamy dip I like to lay out a lot of dipping options like carrot sticks, broccoli and cauliflower florets, or tortilla and pita chips.

Where’s the recipe?

Here at My Crazy Good Life we make healthy recipes for everyone to enjoy. We want cooks of all experience levels to be able to recreate our recipes. To do that, we like to provide our readers with lots of information about the ingredients that are used, different cooking techniques, and little tricks and tips to be successful in the kitchen.

You’ll also find nutrition facts and healthy eating plan calculations. If you’d like to skip past all of that, you can scroll to the bottom of the page where you’ll find the full recipe card for this healthy buffalo cauliflower dip!

Ingredients in this Buffalo Cauliflower Dip with Chicken

• Olive oil: you’ll just need a little bit of oil – 1 teaspoon, to be exact.
• Chicken breast: you’ll want to cut this into bite sized pieces unless you’re cooking in the Crockpot.
• Garlic powder: I like to use plain garlic powder and not garlic salt to keep sodium levels down.
• Onion powder: onion powder is a simple ingredient that adds nice flavor.
• Black pepper: to taste
• Dill: I use dried dill for this recipe.
• Parsley: dried parsley works well here.
• Cauliflower: get a whole head of cauliflower and cut it into bite sized pieces.
• Hot sauce: Frank’s ORIGINAL hot sauce, not the buffalo sauce. The buffalo sauce has more processed ingredients and oil added to it. Don’t worry, you can still get that classic buffalo wing flavor from the original Frank’s red hot sauce.
• Cottage cheese: hold on, hear me out- when you blend cottage cheese and Greek yogurt you get a creamy, protein packed sauce that’s healthier than the heavy cream or cream cheese that you might typically find in a classic buffalo dip.
• Greek yogurt: I usually use 2% plain Greek yogurt to combine with the cottage cheese.
• Cheddar cheese: I like using shredded cheddar cheese, but Monterey Jack or mozzarella cheese would also be great options.
• Brown rice flour: this is used as a thickener, and can be substituted with other thickeners like whole wheat or all purpose flour, that you may have in your pantry.

Instant Pot Directions

1. Turn the Instant Pot to Sauté. Add the oil and allow it to heat up. When the oil is hot, add the chicken and sauté until the chicken is browned.
2. Add garlic powder, onion powder, black pepper, dill, and parsley to the pot. Mix up the chicken so that the seasoning is evenly distributed.
3. Add the cauliflower to the Instant Pot and cover with the hot sauce. The hot sauce acts as your liquid for this recipe. Close the lid and turn the pressure valve to sealing.
4. Cook the chicken and cauliflower on high pressure using the manual setting for 2 minutes. Let the pressure release naturally for 6-10 minutes before manually releasing it. This means that after the pot is done cooking, allow it to sit without touching it for 6-10 minutes. The contents will still be cooking. After that time, move the Sealing valve to the Vent position and allow the steam to come out. 
5. In a high speed blender or food processor, mix together the contents of your pot, cottage cheese, and Greek yogurt to create a creamy hot sauce base. 
6. Blend the sauce until smooth- you don’t want any large chunks, then add the cheese and brown rice flour. Blend until mixed and all of the cheese is melted together, serve with raw veggies or pita chips.

Stovetop Directions

1. Heat a large skillet on the stove over medium heat and add the olive oil. When the oil is hot, sauté the chicken until it is browned.
2. Add the seasonings, hot sauce, and cauliflower to the skillet. Mix it up so the cauliflower is covered in hot sauce. Cover the skillet and reduce heat to medium low heat.
3. Allow the cauliflower and chicken to cook for 10-15 minutes, stirring occasionally until the cauliflower is fork tender.
4. Blend together the contents of the pan, cottage cheese, and Greek yogurt to make the sauce. 
5. Add the cheddar cheese and brown rice flour into the blender until it all melts together. Serve with raw veggies or pita and tortilla chips. 

Slow Cooker Directions

1. Add the whole chicken breast, cauliflower, seasoning, and hot sauce to the slower cooker.
2. Cover and cook the entire thing for 2 1/2 to 4 hours on low heat or until the chicken is done and cauliflower is soft.
3. Blend together the contents of the slow cooker, cottage cheese, and Greek yogurt until smooth. Add the cheddar cheese and brown rice flour and blend until the cheese is melted. Serve with raw veggies or pita chips. 

Recipe Tips

• This buffalo cauliflower dip recipe is perfect for happy hour or a Super Bowl party, and the best part is that you can make it ahead of time! Just place the dip in an airtight container, store in the fridge, then right before the big game is about to start, pop the leftover dip in the microwave until warm.
• This recipe for buffalo cauliflower dip with chicken also freezes well. Just thaw in the fridge and heat in the microwave for an easy hot dip! Here’s a little trick: freeze the dip in a thin single layer for quicker thawing.
• Some optional toppings that are not included in the nutrition calculations are blue cheese crumbles, green onions, breadcrumbs, or a drizzle of frank’s red hot to really take that classic buffalo flavor over the top.
• If you do add breadcrumbs, I’d recommend adding the whole dip to an oven-safe baking dish and putting it under the broiler for a few minutes to crisp it all up.

Healthy Eating Plans

21 Day Fix

Entire recipe: 6 Red Containers, 4 Green Containers, 1 teaspoon, 4 Blue Containers, 1/2 Yellow Container.

Per serving: 3/4 Red Container, 1/2 Green Container, 1/2 Blue Container, negligible teaspoons and yellow containers.

Weight Watchers

1 2023 Point using 1% cottage cheese, fat free yogurt, and fat free shredded cheddar cheese | 3 Blue Plan Points | 4 Green Plan Points | 3 Purple Plan Points

2B Mindset

This is a good option for the 2B Mindset nutrition plan because it’s got lean protein and veggies. If you’re eating this for lunch, pair it with an FFC.

Trim Healthy Mama

This is an S recipe when you use one of the following instead of the brown rice flour: Xanthum Gum, Glucomannan Powder, or oat fiber.

Looking for more healthy game day recipes?

• Easy Cauliflower Crust Pizza
• Air Fryer Buffalo Cauliflower Bites
• Instant Pot Honey Garlic Chicken Bowls
• Spicy Mexican Corn Dip
• Healthy Crack Chicken Stuffed Mini Peppers
• Boneless Buffalo Chicken Bites
• Easy and Delicious Game Day Appetizers

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Buffalo Cauliflower Dip with Chicken

This Buffalo Cauliflower Dip with Chicken is perfect for game day with a side of tortilla chips or celery sticks!

Course Appetizer

Cuisine American

Keyword buffalo cauliflower, buffalo chicken, party dip

Prep Time 5 minutes minutes

Cook Time 20 minutes minutes

Total Time 25 minutes minutes

Servings 8 people

Calories 290kcal

Author Becca Ludlum

Equipment

• Instant Pot 6 qt
• Vitamix Blender
• Kitchen Knife

Ingredients

• 1 tsp olive oil
• 1 lb chicken breast cut into bite sized pieces
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/4 tsp black pepper
• 1/2 tsp dill dried
• 1/2 tsp parsley dried
• 1 head cauliflower cut into small bite sized pieces
• 3/4 cup Frank's Original Hot Sauce *not buffalo sauce
• 3/4 cup cottage cheese
• 3/4 cup plain Greek yogurt 2%
• 1 cup cheddar cheese shredded
• 2 tbsp brown rice flour

Instructions

Instant Pot Directions

• Turn the Instant Pot to Sauté. Add the oil and allow it to heat up. When the oil is hot, add the chicken and sauté until the chicken is browned. 1 tsp olive oil 1 lb chicken breast
• Add garlic powder, onion powder, black pepper, dill, and parsley to the pot. Mix up the chicken so that the seasoning is evenly distributed. 1/2 tsp garlic powder 1/2 tsp onion powder 1/4 tsp black pepper 1/2 tsp dill 1/2 tsp parsley
• Add the cauliflower to the Instant Pot and cover with the hot sauce. The hot sauce acts as your liquid for this recipe. Close the lid and turn the pressure valve to sealing. 1 head cauliflower 3/4 cup Frank's Original Hot Sauce
• Cook the chicken and cauliflower on high pressure using the manual setting for 2 minutes. Let the pressure release naturally for 6-10 minutes before manually releasing it.
• In a high speed blender, mix together the contents of your pot, cottage cheese, and Greek yogurt to create a creamy sauce. 3/4 cup cottage cheese 3/4 cup plain Greek yogurt
• Blend the sauce until smooth, then add the cheese and brown rice flour. Blend until all mixed together and the cheese has melted. Serve with raw veggies or pita chips. 1 cup cheddar cheese 2 tbsp brown rice flour

Stovetop Directions

• Heat a large skillet on the stove and add the olive oil. When the oil is hot, sauté the chicken until it is browned.
• Add the seasonings, hot sauce, and cauliflower to the skillet. Mix it up so the cauliflower is covered in hot sauce. Cover the skillet and reduce heat to medium low heat.
• Allow the cauliflower and chicken to cook for 10-15 minutes, stirring occasionally until the cauliflower is very tender.
• Blend together the contents of the pan, cottage cheese, and Greek yogurt to make the sauce. 
• Add the cheddar cheese and brown rice flour into the blender until it all melts together. Serve with raw veggies or pita chips. 

Slow Cooker Directions

• Add the whole chicken breast, cauliflower, seasoning, and hot sauce to the slower cooker.
• Cover and let cook for 2 1/2 to 4 hours on low heat or until the chicken is done and cauliflower is soft.
• Blend together the contents of the slow cooker, cottage cheese, and Greek yogurt until smooth. Add the cheddar cheese and brown rice flour and blend until the cheese is melted. Serve with raw veggies or pita chips. 

Notes

Recipe Tips:

• This buffalo cauliflower dip recipe is perfect for happy hour or a Super Bowl party, and the best part is that you can make it ahead of time! Just place the dip in an airtight container, store in the fridge, then right before the big game is about to start, pop the leftover dip in the microwave until warm.
• This recipe for buffalo cauliflower dip with chicken also freezes well. Just thaw in the fridge and heat in the microwave for an easy hot dip! Here’s a little trick: freeze the dip in a thin single layer for quicker thawing.
• Some optional toppings that are not included in the nutrition calculations are blue cheese crumbles, green onions, breadcrumbs, or a drizzle of frank’s red hot to really take that classic buffalo flavor over the top.
• If you do add breadcrumbs, I’d recommend adding the whole dip to an oven-safe baking dish and putting it under the broiler for a few minutes to crisp it all up.

 

Healthy Eating Plans

21 Day Fix

Entire recipe: 6 Red Containers, 4 Green Containers, 1 teaspoon, 4 Blue Containers, 1/2 Yellow Container.

Per serving: 3/4 Red Container, 1/2 Green Container, 1/2 Blue Container, negligible teaspoons and yellow containers.

Weight Watchers

1 2023 Point using 1% cottage cheese, fat free yogurt, and fat free shredded cheddar cheese | 3 Blue Plan Points | 4 Green Plan Points | 3 Purple Plan Points

2B Mindset

This is a good option for the 2B Mindset nutrition plan because it’s got lean protein and veggies. If you’re eating this for lunch, pair it with an FFC.

Trim Healthy Mama

This is an S recipe when you use one of the following instead of the brown rice flour: Xanthum Gum, Glucomannan Powder, or oat fiber.

Nutrition

Calories: 290kcal | Carbohydrates: 11.7g | Protein: 36.6g | Fat: 9.9g | Saturated Fat: 4.8g | Cholesterol: 68mg | Sodium: 1098mg | Potassium: 507mg | Fiber: 1g | Sugar: 6.3g | Calcium: 316mg | Iron: 1mg

The post Buffalo Cauliflower Dip with Chicken appeared first on My Crazy Good Life.

You know I’m all about making healthy eating as easy as possible, right? You know I’m also all about not skimping on flavor. My family loves this dish. Even your most skeptical “healthy” eater will think this recipe is the classic beef stroganoff recipe straight from grandma’s kitchen.

Our homemade stroganoff sauce is the perfect creamy sauce. Mixed with tender beef and mushrooms, this twist on the classic recipe is bound to be one of your new favorites, every single time you eat it. 

Where’s the Recipe?

I have readers from all levels of comfort and experience in the kitchen on my site, and I receive a lot of questions about recipes. To better serve all of my readers here at My Crazy Good Life, I’ve made a commitment to put a ton of helpful information in all of my posts. 

If you’d like to skip over the information about how to prepare this meal, tips for cooking this recipe, and diet information, please simply scroll to the bottom of the page, where you will find the easy to print Beef Stroganoff Recipe!

Ingredients in Healthy Beef Stroganoff Recipe

• Mushrooms: We like to use brown button bella mushrooms, but crimini mushrooms will also work. Mushrooms are a great source of B vitamins. Who needs a can of cream of mushroom soup when you can have fresh mushrooms sliced and ready to go. 
• Onion: High in vitamin C, onions are a good source of dietary fiber, and folic acid. They also contain calcium, iron, and have a high protein quality.
• Beef Stew Meat: Stew meat is cubes of chuck roast that the butcher has cut for beef stew.  You can buy a full chuck roast and cube yourself. Some recipes use flank steak, however we prefer to stick with chuck roast because it is a tender cut of beef. 
• Italian Seasoning: A very popular spice blend made from; oregano, marjoram, thyme, basil, rosemary, and sage.
• Brown Rice Flour: Flour is used to dredge your beef in before cooking to get a nice amount of browning, and thicken what will become an amazing gravy. You can use whole wheat flour here as well.
• Garlic: No recipe is complete without this delicious superfood!
• Low Sodium Soy Sauce: I use coconut aminos – Coconut Aminos are a lower sodium, gluten free substitute for soy sauce. Read here about soy sauce substitutes and why you’d use them.
• Worcestershire Sauce: I add Worcestershire Sauce to just about every beef dish.  It adds a whole level of flavor that I adore. 
• Beef Broth: We prefer to use low sodium beef broth instead of beef stock. It’s lower in sodium and still has all the same flavor benefits. 
• Whole Wheat Egg Noodles: Whole Wheat pasta is much less processed than its bleached counterpart, and taste the same!
• Greek Yogurt: My favorite substitute for sour cream, because no one knows the difference.  Greek yogurt is high in protein, and is loaded with healthy probiotics!
• Salt and Pepper: To taste. Feel free to use kosher salt or table salt. 

How to cook Healthy Beef Stroganoff Recipe in the Instant Pot

1. Slice the onion and mushrooms: Try to keep the slices the same size so that they cook evenly. Place sliced onion and mushrooms in a small bowl. 
2. Turn the Instant Pot on to sauté: Lightly spray the inside of the pot with oil.
3. Cut the stew meat: Cut your stew meat in half, and then in half again. Top with Italian seasoning and flour. Toss to evenly coat the beef.
4. Sauté the garlic, onions, mushrooms, and beef: When the pot is hot add these ingredients and sauté for 3-5 minutes.
5. Mix in coconut aminos, Worcestershire sauce, and broth: Close the lid and turn the pressure valve to sealing. Cook on high pressure for 10 minutes.
6. Add Noodles: When cook time is up quick release the pressure, remove the lid, and stir in your noodles. Close the lid and turn the pressure valve to sealing again and cook on high pressure for 3 minutes.
7. When time is up quick release the pressure
8. Stir in Greek yogurt: If desire, add salt and pepper. Serve warm.

How to make Healthy Beef Stroganoff Recipe in the Crockpot

1. Slice your onions and mushrooms.  Try to keep slices the same size so that they all cook the same.
2. Cut your stew meat in half, and then in half again.  Top with Italian seasoning, and 1 tablespoon of flour.  Toss to evenly coat the beef.
3. Lightly spray your large skillet and sauté garlic, onions, mushrooms, and beef for 3-5 minutes.
4. Transfer contents to slow cooker.  Add in coconut aminos, Worcestershire sauce, and beef broth.
5. Cook on low 4-6 hours or high 2-3 hours.
6. Mix in Greek yogurt.
7. Serve with cooked egg noodles.

How to make Healthy Beef Stroganoff Recipe on the Stovetop

1. Slice your onion and mushrooms.  Try to keep slices the same size so that they all cook the same.
2. Cut your stew meat in half, and then in half again.  Top with Italian seasoning, and 1 tablespoon of flour.  Toss to evenly coat the beef.
3. Lightly spray your large skillet and sauté garlic, onions, mushrooms, and beef for 3-5 minutes.
4. Add in coconut aminos, Worcestershire sauce, and beef broth and noodles.
5. Cook on medium – low heat for 15-20 minutes until noodles are soft.
6. Turn off heat and mix in Greek yogurt and serve warm.

Recipe Tips

• You can find already chopped onions in your grocer’s freezer section.  They are a great time saver for this already easy recipe.
• Another time saver is to buy your mushrooms pre-sliced.  They are available right next to the whole ones.
• Stew meat is usually very large chunks.  I prefer to cut into bite-size pieces so they cook evenly and more quickly.
• Slice all vegetables at the same thickness to promote even cooking. 
• For a thicker sauce: After the cook time is complete, take ½ c of the liquid from the pot and mix in 1 tablespoon of corn starch to make a slurry.  Set the Instant Pot to sauté mode, when the liquid comes to a boil add in your slurry.  Stir until it thickens (about 3 minutes).  Remove from heat. The gravy will thicken as it cools.
• Add salt and black pepper to your taste.
• This recipe can easily be made dairy free by omitting the Greek yogurt at the end.
• Store any leftovers in an airtight container inside the refrigerator. Be sure to let the stroganoff cool down to almost room temperature before storing in the refrigerator. Our Healthy Beef Stroganoff Recipe should be fresh and ready to reheat for up to five days. 

Healthy Eating Plans

21 Day Fix Beef Stroganoff

Entire Recipe: 5 Red Containers, 4 Green Containers, 4 ¼ Yellow Containers. 

Per 1 ¾ c serving: 1 Red Container, 1 Green Container, 1 Yellow Container.

Note: 1 tablespoon if brown rice flour is ¼ of a yellow container.  It is a trace amount per serving, but if you add more flour to thicken be conscious of your container counts.

2B Mindset

This fits well into your lunch portions of 25% FFC and 25% Protein. Add vegetables to equal 50% of your plate.

Weight Watchers 

See this post for Weight Watchers counts and ingredients.

Easy & Healthy Weeknight Meals

Do you love versatile recipes that you can prepare quickly and easily during the week? I do! If you are looking for more great, healthy meals that the whole family will love, check these out:

• Meatza Pizza 
• WW Jambalaya Recipe
• Rotisserie Chicken Soup
• 21 Day Fix Chicken Enchiladas 
• Quinoa Tacos | Vegan Tacos Recipe

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Healthy Beef Stroganoff Recipe

Beef Stroganoff is a pasta dish with sautéed beef in a creamy mushroom and onion sauce. Originally from Russia, stroganoff has become a popular comfort food worldwide.

Course Main Course

Cuisine American, Russian

Keyword 21 Day Fix, healthy, stroganoff

Prep Time 20 minutes minutes

Cook Time 18 minutes minutes

Total Time 38 minutes minutes

Servings 4 Servings

Calories 567kcal

Author Becca Ludlum

Equipment

• Instant Pot 6 qt
• Crockpot
• Le Creuset Cast Iron Pot

Ingredients

• 1 onion sliced
• 3 cups mushrooms sliced
• 2 lbs chuck roast stew meat cut in half, or cut into cubes
• 2 tsp Italian seasoning
• 1 tbsp brown rice flour or whole wheat flour
• 2 tsp garlic minced
• 1 tbsp coconut aminos or low sodium Tamari or soy sauce
• 1 tbsp Worcestershire sauce
• 2 cups whole wheat pasta egg noodles
• 2 cups beef broth low sodium
• 2 cups water For Instant Pot only
• 3/4 cup Greek yogurt plain, 2%

Salt and Pepper to taste

Instructions

Instant Pot:

• Slice your onion and mushrooms. Keep slices the same size so that they all cook the same. 1 onion, 3 cups mushrooms
• Turn the Instant Pot to sauté and lightly spray the pot with oil.
• Cut your stew meat in half, and then in half again.  Top with 2 tsp. of Italian seasoning, and 1 tbsp of rice flour. Toss to evenly coat the beef. 2 lbs chuck roast , 2 tsp Italian seasoning, 1 tbsp brown rice flour
• When the pot is hot add the 2 tsp. of garlic, onions, mushrooms, and beef. Sauté for 3-5 minutes. 2 tsp garlic
• Mix in 1 tbsp. of coconut aminos, 1 tbsp. of Worcestershire sauce, 2 cups of beef broth and 2 cups of water. Close the lid and turn the pressure valve to sealing. Cook on high pressure for 10 minutes. 1 tbsp coconut aminos, 1 tbsp Worcestershire sauce, 2 cups beef broth , 2 cups water
• When the cook time is up quick release the pressure, remove the lid, and stir in your noodles.  Close the lid and turn the pressure valve to sealing. Cook on high pressure for 3 minutes. 2 cups whole wheat pasta
• When the time is up, quick release the pressure.
• Stir in Greek yogurt and serve warm. 3/4 cup Greek yogurt

Crockpot:

• Slice your onion and mushrooms. Keep slices the same size so that they all cook the same. 1 onion, 3 cups mushrooms
• Cut your stew meat in half, and then in half again.  Top with 2 tsp. of Italian seasoning, and 1 tbsp of rice flour. Toss to evenly coat the beef. 2 lbs chuck roast , 2 tsp Italian seasoning, 1 tbsp brown rice flour
• Lightly spray your skillet with oil and sauté 2 tsp. of garlic, onions, mushrooms, and beef for 3-5 minutes. 2 tsp garlic
• Transfer contents to your slow cooker.  Add in 1 tbsp. of coconut aminos, 1 tbsp. of Worcestershire sauce, and 2 cups of beef broth. 1 tbsp coconut aminos, 1 tbsp Worcestershire sauce, 2 cups beef broth
• Cook on low for 4-6 hours or high for 2-3 hours.
• Stir in Greek yogurt. 3/4 cup Greek yogurt
• Serve warm with cooked egg noodles. 2 cups whole wheat pasta

Stove Top:

• Slice your onion and mushrooms. Keep slices the same size so that they all cook the same. 1 onion, 3 cups mushrooms
• Cut your stew meat in half, and then in half again.  Top with 2 tsp. of Italian seasoning, and 1 tbsp of rice flour. Toss to evenly coat the beef. 2 lbs chuck roast , 2 tsp Italian seasoning, 1 tbsp brown rice flour
• Lightly spray your skillet with oil and sauté 2 tsp. of garlic, onions, mushrooms, and beef for 3-5 minutes. 2 tsp garlic
• Mix in 1 tbsp. of coconut aminos, 1 tbsp. of Worcestershire sauce, 2 cups of beef broth, and egg noodles. 1 tbsp coconut aminos, 1 tbsp Worcestershire sauce, 2 cups beef broth , 2 cups water, 2 cups whole wheat pasta
• Cook on medium – low for 15-20 minutes until noodles are soft.
• Turn off heat. mix in Greek yogurt, and serve warm. 3/4 cup Greek yogurt

Video

Notes

• You can find already chopped onions in your grocer’s freezer section.  They are a great time saver for this already easy recipe!
• Another time saver is to buy your mushrooms pre-sliced.  They are available right next to the whole ones.
• Stew meat is usually very large chunks.  I prefer to cut into bite-size pieces so they cook evenly, and quickly.
• Slice all vegetables at the same thickness to promote even cooking. 
• For a thicker sauce: After the cook time is complete, take ½ c of the liquid from the pot and mix in 1 tablespoon of corn starch to make a slurry.  Set the Instant Pot to sauté mode, when the liquid comes to a boil add in your slurry.  Stir until it thickens (about 3 minutes).  Remove from heat. The gravy will thicken as it cools.
• Add salt and black pepper to your taste.

Serves 4: serving size: 1.75 cups

21 Day Fix – (Entire Recipe) 5 Red Containers, 4 Green Containers, 4 ¼ Yellow Containers. (Per 1 ¾ c serving) 1 Red Container, 1 Green Container, 1 Yellow Container. Note: 1 tablespoon if brown rice flour is ¼ of a yellow container.  It is a trace amount per serving, but if you add more flour to thicken be conscious of your container counts. 

2B Mindset – This fits well into your lunch portions of 25% FFC and 25% Protein. Add vegetables to equal 50% of your plate

Weight Watchers – See this post for Weight Watchers counts and ingredients.

Nutrition

Serving: 1.75c | Calories: 567kcal | Carbohydrates: 24g | Protein: 55g | Fat: 28g | Saturated Fat: 12g | Cholesterol: 175mg | Sodium: 388mg | Potassium: 1355mg | Fiber: 2g | Sugar: 5g | Vitamin A: 71IU | Vitamin C: 5mg | Calcium: 128mg | Iron: 6mg

The post Healthy Beef Stroganoff Recipe appeared first on My Crazy Good Life.

With our new healthy egg salad recipe, you’ll have the delicious flavors of egg salad, made with simple ingredients, without all the hassle. It’s quick and easy. Perfect for meal prep and healthy lunches throughout the week or you can whip up a batch on those busy weeknights when everyone seems to be running in different directions.

This is our new favorite way to make egg salad. It will also be the easiest way to make egg salad, and will leave you enjoying the best egg salad ever.

Where’s the recipe?

Here at My Crazy Good Life, we want everyone to feel empowered and successful in the kitchen. We also understand that our readers have varying degrees of confidence in the kitchen, and we want to be mindful of your time. If this is your first time in the kitchen, or you are new here, we are confident that you’ll be able to cook this recipe with ease.

Our recipes are written to include ingredient information, detailed cooking instructions, helpful recipe tips, and healthy eating plans and nutrition calculations. However, if you are ready to cook without our tips and tricks, simply scroll to the bottom of the page where you’ll find our easy to print Healthy Egg Salad recipe.

Ingredients in Healthy Egg Salad Recipe

• Eggs: The main ingredient – fresh eggs are the best. You’ll use the whole egg in this recipe, including both the egg whites and egg yolk.
• Plain yogurt: Plain greek yogurt also works, but you’ll need to recalculate your healthy eating plans since they were originally calculated with fat-free yogurt. This is a healthier option than using sour cream, and will yield a more creamy egg salad.
• Mustard: A classic in the traditional egg salad recipe – both regular or dijon mustard are perfect in the recipe, I just prefer a spicy brown mustard.
• Paprika: Paprika is a great way to add a little unique flavor and color to your healthy egg salad.
• Parsley: Fresh or dried parsley are delicious in this easy recipe.
• Chopped celery: Look for crisp celery sticks, the more crisp the better. Celery gives the egg salad a boost of nutrients and a nice crunch.
• Salt & Pepper: to taste

How to this make Healthy Egg Salad Recipe

Instant Pot:

1. Crack the eggs into an oven safe bowl that fits in the Instant Pot insert. Add 1 cup of hot water to the Instant Pot insert, then carefully lower the bowl of eggs to rest of the trivet. You can also hard-boil the eggs first, but this way is faster with no peeling.
2. Close the lid and turn the pressure valve to sealing. Cook on high pressure for 6 minutes, then let the pressure release naturally.
3. Remove the lid and carefully lift the bowl from the Instant Pot. The bowl will be hot. Let the eggs cool to room temperature then slice the eggs into small pieces or cubes.
4. Gently mix in the yogurt, brown mustard, celery, paprika, parsley, and salt. Chill in the refrigerator until ready to serve.
5. Serve over a few lettuce leaves and tomatoes to make a wrap.

Oven:

1. Preheat oven to 350 degrees F. Crack the eggs into an oven safe bowl or pan. Bake the eggs for 20-25 minutes, until the yolks are cooked all the way through.
2. Remove the pan from the oven and let it cool.
3. Slice the eggs into cubes. Mix in the remaining ingredients. Chill the egg salad. Serve over leaves of lettuce and sliced tomatoes when ready.

Crockpot/Slow Cooker:

1. Crack the eggs into an oven safe bowl that fits inside your slow cooker. Add 2 cups water to the slow cooker and place the bowl of eggs into the slow cooker.
2. Cover the slow cooker with the lid. Cook the eggs on high heat for 1 1/2 – 2 hours. When the yolks are set remove the bowl and let the eggs cool.
3. Slice the eggs into cubes. Mix in the remaining ingredients. Chill the egg salad until ready to serve. Serve over leave of lettuce and slices of tomatoes.

Recipe Tips

• Don’t scramble your eggs after cracking them. For the true feel of egg salad, you’ll want to keep the egg yolk and egg whites distributed as they come from the egg.
• Feel free to add fresh dill or green onions to your egg salad if you aren’t a fan of the flavor of parsley.
• If your Instant Pot didn’t come to pressurize, you didn’t use enough water.
• If you need to chill the egg mixture faster, feel free to add cold water into an ice bath in a separate large bowl. Nest your small or medium bowl of eggs on top of the other bowl to chill quickly.
• You can also serve this over a bed of greens, whole grain bread, or slices of whole wheat bread. Be sure to recalculate your healthy eating amounts if you make these changes.
• Store any remaining egg salad in an airtight container.

Healthy Eating Plans

21 Day Fix

Servings: 4

Portion Size: 3/4 cups (about 2 eggs)

Container Counts Full Recipe:

5 Red

1/2 Green

Container Counts Per Serving:

1 1/4 Red, negligible green

Weight Watchers Points

0 Blue Plan Points | 5 Green Plan Points | 0 Purple Plan Points | 2023 points: 0

Trim Healthy Mama

You can enjoy this egg salad recipe as an S recipe but you’ll need to use greek yogurt.

Healthy Recipes for your Lunch Meal Plan

• Ground Turkey Lettuce Wraps
• Lunch Charcuterie Board
• Instant Pot Lentil Tacos
• Vegan Chili Recipe

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Healthy Egg Salad Recipe

We're going to blow your mind with our twist on the classic egg salad recipe. The days of spending all of your time meticulously peeling your hard-boiled eggs are a thing of the past.

Course Main Course

Cuisine American

Keyword Egg Salad

Prep Time 4 minutes minutes

Cook Time 6 minutes minutes

Total Time 10 minutes minutes

Servings 4 Servings

Calories 158kcal

Author Becca Ludlum

Equipment

• Instant Pot 6 qt
• Kitchen Knife
• Cutting Board

Ingredients

• 8 eggs hard boiled , chopped
• ¾ cup yogurt plain
• 2 tsp mustard spicy brown
• ½ cup celery chopped
• ½ tsp paprika
• 1 tsp parsley

optional: Salt and pepper to taste

Instructions

Instant Pot:

• Crack the eggs into an oven safe bowl that fits in the Instant Pot insert. Add 1 cup of water to the Instant Pot insert, then carefully lower the bowl of eggs to rest on the trivet. You can also hard-boil the eggs first, but this way is faster. 8 eggs
• Close the lid and turn the pressure valve to sealing. Cook on high pressure for 6 minutes, then let the pressure release naturally.
• Remove the lid and carefully lift the bowl from the Instant Pot. The bowl will be hot. Let the
  eggs cool to room temperature then slice the eggs into cubes.
• Gently mix in the yogurt, brown mustard, celery, paprika, parsley, and salt. Chill in therefrigerator until ready to serve. ¾ cup yogurt, 2 tsp mustard, ½ cup celery, ½ tsp paprika, 1 tsp parsley
• Serve over a few leaves of lettuce and tomatoes to make a wrap.

Oven:

• Preheat oven to 350 degrees F. Crack the eggs into an oven safe bowl or pan. Bake the eggs for 20-25 minutes, until the yolks are cooked all the way through. 8 eggs
• Remove the pan from the oven and let it cool.
• Slice the eggs into cubes. Mix in the remaining ingredients. Chill the egg salad. Serve over leaves of lettuce and sliced of tomatoes when ready. ¾ cup yogurt, 2 tsp mustard, ½ cup celery, ½ tsp paprika, 1 tsp parsley

Slow cooker:

• Crack the eggs into an oven safe bowl that fits inside your slow cooker. Add 2 cups water to the slow cooker and place the bowl of eggs into the slow cooker. 8 eggs
• Cover the slow cooker with the lid. Cook the eggs on high heat for 1 1/2 – 2 hours. When the yolks are set remove the bowl and let the eggs cool.
• Slice the eggs into cubes. Mix in the remaining ingredients. Chill the egg salad until ready to serve. Serve over leave of lettuce and slices of tomatoes. ¾ cup yogurt, 2 tsp mustard, ½ cup celery, ½ tsp paprika, 1 tsp parsley

Video

Notes

Serving: 4 Portion size: 3/4 cups (about 2 eggs) 5 R 1/2 G 1 serving: 1 1/4 R, negligible green

Weight Watchers: 0 Blue Plan Points | 5 Green Plan Points | 0 Purple Plan Points | 2023 Points: 0

Nutritional info and Freestyle Points calculated using plain, fat-free yogurt. 

Nutrition

Calories: 158kcal | Carbohydrates: 3g | Protein: 13g | Fat: 10g | Saturated Fat: 4g | Cholesterol: 333mg | Sodium: 185mg | Potassium: 225mg | Fiber: 1g | Sugar: 3g | Vitamin A: 719IU | Vitamin C: 1mg | Calcium: 110mg | Iron: 2mg

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The post Healthy Egg Salad Recipe appeared first on My Crazy Good Life.