Recipes
99 recipes with the ingredients, the method, and what one serving actually comes to. They are public-domain recipes from USDA MyPlate Kitchen, and the nutrition is the source’s own measurement of the finished dish rather than a sum of its parts.
Breakfast
- Avocado Breakfast Bruschetta397 kcal · 17.4 g proteinStart your day with a breakfast twist on classic bruschetta: avocados, tomato, hard-boiled egg, and ricotta with basil atop toasted rustic whole-grain bread.
- Banana Walnut Oatmeal305 kcal · 10.4 g proteinIf your bananas are turning ripe before you're ready to eat them or use them in a recipe that calls for very ripe or mashed bananas, pop them in the freezer and thaw before using. The peel will turn very dark but the taste and texture of the bananas will be recipe-ready when you are.
- Basic Quiche130 kcal · 7.9 g proteinYou can vary this recipe by using whatever vegetables you have on hand (fresh, frozen, or canned)!
- Broccoli Omelet220 kcal · 22 g proteinThis omelet is lower in fat and cholesterol than a traditional omelet and stuffed with a vibrant mix of broccoli florets, red bell pepper, and mushrooms, and topped with melted reduced-fat cheese.
- French Toast123 kcal · 7.2 g proteinStart your day with this classic breakfast recipe and serve it with fresh or canned fruit.
- Garden Frittata183 kcal · 9.3 g proteinThis frittata with its blend of colorful vegetables and fresh eggs makes a deliciously nutritious single-dish meal for breakfast, brunch, or supper.
- Herbed Spinach Quiche Portabella Caps199 kcal · 18.6 g proteinHere's a savory, healthful, time-saving twist to breakfast quiche. Use portabella mushroom caps instead of high-fat pie pastry to make individual quiches.
- Overnight Oatmeal369 kcal · 8.5 g proteinOvernight soaking cuts down on prep time in the morning, so you can enjoy a healthy and hearty, cooked breakfast, even after hitting the snooze button.
- Pasta Frittata with Peas240 kcal · 14 g proteinPerfect for any meal of the day, this easy and flavorful frittata is quick and easy to prepare.
- Peanut Butter Banana Breakfast Shake302 kcal · 12.8 g proteinHurried in the morning? Need breakfast to be made at breakneck speed? Toss all of the ingredients in the blender and enjoy this shake on the go.
- Rice Bowl Breakfast with Fruit and Nuts229 kcal · 6 g proteinThe sweet and savory combination of ingredients in this rice bowl makes it a great start to your day. Rice, fruit, and nuts come together to create a nutritious, filling breakfast.
- Springtime Cereal348 kcal · 10.8 g proteinThis delicious cereal combines sunflower seeds, almonds, fruits and yogurt for a hearty breakfast. Try with fresh strawberries from your garden or the market when in season.
- Tomato and Garlic Omelet323 kcal · 29 g proteinToasted garlic bread and mozzarella cheese combine with tomatoes and basil to give this easy omelet delicious, fresh flavor. Add a piece of fruit on the side to for a meal with food from each food group.
- Tropical Overnight Oatmeal332 kcal · 17.6 g proteinBreakfast is a snap with a quick step the night before. Mix oats, milk, and yogurt and refrigerate overnight. Add bananas and pineapple chunks in the morning.
Main dish
- 2-Step Chicken149 kcal · 15.2 g proteinThe ultimate in simplicity, this recipe calls for chicken and cream of chicken soup. Pair it with a salad, or roasted mixed vegetables for a colorful dinner. Even better, 2-step around the kitchen while it is heating up, getting some physical activity while you cook!
- Apple Sandwiches178 kcal · 3.9 g proteinVary your apple “sandwich” using different nut butters and dried fruits.
- Apple Wedges with Pumpkin Almond Butter288 kcal · 5.1 g proteinBreakfast is a snap with this simple dip, which can be made ahead of time and refrigerated. Enjoy with Golden Delicious or Granny Smith apple slices.
- Asian Mango Chicken Wraps411 kcal · 27.8 g proteinSweet and juicy ripe mangos are the perfect balance for the savory ingredients in this Asian wrap. Dinner's ready in 30 minutes, or make ahead for a tasty portable lunch.
- BBQ Chicken Pizza153 kcal · 9.5 g proteinBBQ sauce, chicken, and bell peppers jazz up these English muffin pizzas.
- Baked Chicken Nuggets234 kcal · 28.8 g proteinMake chicken nuggets at home using cereal crumbs, spices, and herbs. You can cook them in the microwave or the oven.
- Baked Chicken with Vegetables296 kcal · 27.2 g proteinCarrots, potatoes, and onions are roasted along with chicken for a complete oven-baked meal.
- Baked Eggs & Cheese173 kcal · 15 g proteinAdd your favorite veggies to dress up this cheese and egg dish, or serve with fresh salsa.
- Baked Fish138 kcal · 21.2 g proteinThis dish can be served with vegetables and rice, pastas, or potatoes.
- Baked Lemon Chicken377 kcal · 51.4 g proteinLemon, onions, and thyme decorate this oven-baked chicken.
- Baked Parmesan Fish168 kcal · 26.4 g proteinThis parmesan-crusted fish is topped with mushrooms, onions, green onions, and garlic. It's the perfect heart-healthy meal to cook for a loved one.
- Baked Trout192 kcal · 25.6 g proteinTangy lime, sweet tomatoes, and savory onions make this trout colorful and tasty.
- Beef & Noodles235 kcal · 19.1 g proteinThis protein-filled dinner makes it easy to put food on the table even when you're short on ingredients. Serve it with cooked vegetables from the freezer for a complete meal. Use the Eating Smart Seasoning Mix in this recipe.
- Beef & Potatoes493 kcal · 31.5 g proteinThe Eating Smart Seasoning Mix helps make this a quick and flavorful dinner of beef and potatoes. Try sweet potatoes or other types for increased variety.
- Beef & Vegetable Six-Layer Dinner222 kcal · 16.3 g proteinSavor this delicious casserole that will satisfy your comfort food cravings. This is a great weeknight dinner that's perfect to serve your family or your guests.
- Beef and Vegetables411 kcal · 21.6 g proteinThis dish can be prepared in about 35 minutes and may be served for lunch or dinner.
- Beefy Macaroni and Cheese317 kcal · 26 g proteinThe tomatoes in this dish provide extra vitamin C and B vitamins, while the Eating Smart Seasoning Mix gives you the option of adding flavor without adding additional salt.
- Bread Bake with Chicken, Cheese, and Vegetables259 kcal · 24.3 g proteinYou'll want to tell everyone about this bread bake that features broccoli, chicken, cheese, onion, eggs, and milk.
- Brown Rice with Sizzling Chicken and Vegetables436 kcal · 30.3 g proteinThis rice bowl with vegetables and chicken is simple to prepare and appealing to children and adults alike!
- Chicken Mole238 kcal · 26.4 g proteinChili powder, cocoa, garlic powder, and peanut butter make a traditional Mexican chicken dish. Serve it with brown rice for a mid-week dinner.
- Chicken and Broccoli Bake227 kcal · 20 g proteinUse fresh-cooked chicken or leftovers that have been properly handled to save time in this baked casserole.
- Chicken and Rice379 kcal · 30.1 g proteinThis one skillet meal makes a quick, tasty, and healthy weeknight dinner.
- Dirty Rice284 kcal · 10.3 g proteinDirty rice is a flavorful way to spice up your main dishes. It is also a good way to serve leftovers; cooked chicken or ham can be used in place of ground beef.
- Enchilada Rice296 kcal · 19 g proteinAdd your favorite vegetables and any lean ground meat to create this easy dish.
- Fish Tacos205 kcal · 24 g proteinFish tacos are a fun way to add fish to your meal. Green cabbage gives some crunch and extra nutrients.
- Full of Beans Hot Dish343 kcal · 23.8 g proteinBeans are unique foods that can be counted as either a vegetable or protein. This dish comes together quickly with canned beans but can also be made with dried beans.
- Garlic Ginger Ramen with Beef193 kcal · 10.8 g proteinAdding garlic and ginger to ramen is a game changer! This recipe has vegetables, lean protein, and lots of flavor!
- Hearty Salmon Skewers over Brown Rice345 kcal · 24.5 g proteinCreated for junior chefs, this simple and delicious recipe skewers just three ingredients -- omega-3-rich salmon, cherry tomatoes, and pineapple -- for a quick dinner served over whole grain brown rice.
- Herb Broiled Beef193 kcal · 21.1 g proteinPrepare this marinated beef the night before, and have dinner on the table in less than half an hour!
- Hoppin' John (Sausage, Black-Eyed Peas, and Rice)234 kcal · 11.5 g proteinSpicy and satisfying, this recipe can be easily doubled for leftovers the next day! Yum!
- Huevos Motuleños389 kcal · 23.6 g proteinA special breakfast when you have a little extra time.
- Lemon Pepper Salmon Patties178 kcal · 10.9 g proteinWith a mix of flaked salmon, breadcrumbs, mayonnaise, and egg, a simple fillet transforms into a tasty pan-seared patty!
- Microwave Denver Scramble Slider185 kcal · 13.6 g proteinThis quick egg scramble sandwich is made fast in the microwave for a great on-the-go breakfast, lunch, or snack.
- Migas "Crumbs"412 kcal · 14.2 g proteinEggs, tortillas, pepper, onion, and cheese are a tasty combination in this quick and easy recipe.
- Mozzarella Chicken with Garlic Spinach294 kcal · 37.3 g proteinChicken, mozzarella, and spinach seasoned with garlic make this an easy and delicious dinner.
- Mushroom Steak Fajitas451 kcal · 29.2 g proteinBring another serving of vegetables and important nutrients to your plate with this veggie-filled twist on classic fajitas. We've upped the vegetables ante by sautéing savory mushrooms and mixing them with steak for an umami-rich, flavorful punch. And we've sped up the preparation time for this Tex-Mex favorite, foregoing marinating the steak by using a tender cut.
- Neopolitan Tuna Fettuccine345 kcal · 17.7 g proteinDid you know that canned tomatoes have more lycopene and B vitamins than fresh tomatoes? That’s because the canning process seals in food’s natural goodness! So when you add canned tomatoes to this delicious dish, you’re adding nutrition, freshness and flavor.
- One-Dish Roasted Potatoes and Apples with Chicken Sausage360 kcal · 17.7 g proteinA scrumptious and easy one-dish baked meal that's perfect for chilly fall and winter evenings.
- Orange Pork Chops317 kcal · 42.5 g proteinSweet potatoes and oranges are a wonderful pairing to pork chops. Enjoy this flavorful dish with a side of brown rice.
- Party Mix238 kcal · 6.8 g proteinServe this mix of cereal, raisins, peanuts, and coconut at your next get-together.
- Party-Time Pasta322 kcal · 18.2 g proteinA tasty and colorful dish that the whole family will enjoy. Use whatever frozen veggies you have on hand.
- Pasta Bolognese509 kcal · 30.9 g proteinThis rich red sauce combines ground beef, carrots, celery, onion, and tomatoes with a touch of milk for added creaminess. This sauce is slow simmered and delicious served over any favorite pasta.
- Peachy Peanut Butter Pita Pockets197 kcal · 7.3 g proteinPacked with fresh fruit, this pita pocket makes a wonderful breakfast, lunch, or snack. If you don't have peaches, try with plums or nectarines.
- Peanut, Peach, N Pineapple Wrap465 kcal · 13.2 g proteinInspired by an all-time favorite, peanut butter and jelly sandwiches, this wrap is easy and fun for kids to make. With the sweet flavor of fruit and the crisp texture of green pepper and lettuce, it's a great way to fit one cup of fruit and veggies into a "wrap 'n go" meal.
- Pear PB&J Bouquet148 kcal · 5.7 g proteinBeautiful, nutritious, and delicious, this open-faced sandwich is worth the extra effort.
- Pineapple Chicken301 kcal · 46.8 g proteinServe this tangy chicken dish with brown rice. Add brightly colored vegetables for a tasty and simple meal!
- Pineapple Rice Bake258 kcal · 7.8 g proteinA cozy and creamy dessert that your whole family will enjoy.
- Pizza Eggburger232 kcal · 13.1 g proteinTeach your teenagers how to make this tasty and easy recipe as an afterschool snack.
- Pizza Meat Loaf258 kcal · 22.5 g proteinThere are microwave and oven directions for this recipe, so that you can make this meal in a way that is quick and convenient for you and your family. Enjoy with a fresh green salad or steamed spinach on the side.
- Pupusas Revueltas225 kcal · 14.2 g proteinThis recipe is lower in saturated fat than traditional pupusas, but are still loaded with flavor! Enjoy these pupusas with curtido (cabbage salad).
- Quesadilla con Huevos231 kcal · 10.1 g proteinTortillas, eggs, cheese, and salsa can be enjoyed at any meal. Enjoy this main dish with a salad and a piece of fruit for a well balanced lunch.
- Rice with Chicken | Arroz con Pollo415 kcal · 30.5 g proteinThis stewed chicken and rice dish comes together with tomatoes and traditional seasonings. This one-pan meal is an all-time favorite.
- Sautéed Walleye with Tarragon190 kcal · 16.9 g proteinThis pan-seared walleye recipe uses fresh herbs and lemon to bring out the mild flavor and flaky texture of this omega-3-rich white fish.
- Skillet Pasta Dinner296 kcal · 15.3 g proteinA quick and delicious one-pot meal that is sure to please the whole family. Add your favorite frozen or fresh veggies to this dish.
- Slow Cooker Cheesy Swiss Steak191 kcal · 26.6 g proteinThis crock-pot recipe can be cooked for 8-10 hours on the low setting, or for 4-5 hours on the high setting.
- Stove Top Potato and Cabbage Casserole314 kcal · 12.9 g proteinAn easy, meatless meal made with potatoes, cabbage, nuts of your choice, and cheese.
- Stuffed Bell Peppers283 kcal · 19.8 g proteinPeppers stuffed with a combination of ground beef, brown rice, veggies, and spices create a filling dish. Try using red, green, yellow, and orange bell peppers for a colorful meal. Enjoy with a side of low-fat cottage cheese and canned pineapple.
- Tuna Melt Burger261 kcal · 14.3 g proteinDelicious and easy, this tuna melt makes a yummy lunch or dinner. Each sandwich bakes in it's own foil package, so there's an added bonus of easy cleanup.
- Vegetable and Turkey Stir Fry301 kcal · 37.9 g proteinCooked turkey combined with your favorite frozen veggies means you can throw this stir fry together quickly for a healthy weekday dinner.
- Very Berry Muesli215 kcal · 6.6 g proteinBerry delicious! This is the perfect breakfast to prep the night before then grab and go on a busy morning.
Salad
- Apple Banana Salad with Peanuts359 kcal · 9.8 g proteinEnjoy a fresh, flavorful change of pace with a surprising mix of lettuce, apples, and bananas, topped with a paprika dressing. This is a quick, easy meal for a busy day.
- Apple Cranberry Salad Toss206 kcal · 2.2 g proteinEnjoy the best of fall flavors with this sweet and tart green salad. Light yet crisp, it’s a perfect dish for the autumnal change of weather.
- Apple, Fennel & Chicken Salad with Couscous435 kcal · 23.7 g proteinA refreshing, crunchy, sweet-savory salad featuring a play of fresh chopped apples, fennel and chicken breast blended with whole wheat couscous and spinach, then topped with lemon balsamic vinaigrette.
- Chicken Salad151 kcal · 17.4 g proteinOnion and pickle relish spice up a traditional chicken salad.
- Chicken and Cranberry Salad395 kcal · 28.2 g proteinA simple and delicious salad topped with almonds and dried cranberries for bursts of flavor.
- Chicken, Rice, and Fruit Salad227 kcal · 19.7 g proteinLeftover rice? Use it in this fruit and chicken salad for a new spin on chicken salad. Serve the dish on lettuce leaves.
- Fruit Salad with Yogurt187 kcal · 8.5 g proteinThis colorful salad combines sliced strawberries, pineapple chunks, and blueberries coated in pineapple juice. Serve topped with low-fat yogurt and slivered almonds for a treat that looks as good as it tastes.
- Grape and Cashew Salad Sandwich415 kcal · 19.4 g proteinThe creamy and tangy goodness of low-fat cottage cheese is the perfect balance to sweet grapes and cashews. Enjoy this salad as a sandwich filling or on a bed of lettuce.
- Pineapple Avocado Chicken Salad363 kcal · 28.6 g proteinDelicious sandwich, wrap, or pita filling featuring chunks of avocado, pineapple, and chicken. Avocado helps make a creamy, luscious dressing.
- Sanchico Tuna Salad115 kcal · 6.9 g proteinThis tuna salad gets its creamy flavor from the avocado and a slight punch from the crushed red pepper.
- Spinach Salad with Apples and Eggs349 kcal · 10.3 g proteinEnjoy a simply delicious spinach salad with hard-boiled eggs, apples, and dried figs.
- Sweet Potato Harvest Salad197 kcal · 4.9 g proteinThis salad has all of the warmth, sweetness, and crunch in a salad to keep you wanting more! This dish goes well in a lunchbox with a sandwich or pairs perfectly with a grilled chicken breast. This salad is kid-tested and mom-approved!
- Tofu Salad99 kcal · 9 g proteinSearching for a good vegetarian lunch option? Enjoy this tofu and vegetable salad on whole grain bread, with a piece of fruit for a satisfying and tasty meal.
Soup
- Apple Carrot Soup151 kcal · 13.1 g proteinGinger and orange peel are the secret ingredients to this pork, apple, and carrot soup.
- Chicken Noodle Soup329 kcal · 36.1 g proteinChicken, vegetables, and egg noodles combine for a hearty soup.
- Chicken Soup with Chiles345 kcal · 51.6 g proteinFlavorful and filling, this soup is packed with protein making it a full meal. Add extra chiles or a dash of red pepper flakes if you like a spicier soup.
- Chicken Stew211 kcal · 29.6 g proteinThis classic stew can be made on the stove top and cooked in less than an hour. The vegetables and chicken make it a filling meal by itself.
- Chicken Vegetable Soup with Kale175 kcal · 15.9 g proteinKale and carrots add lots of vitamin A to this hearty soup. It is a great recipe for using the beautiful kale from the farmers market.
- Chicken and Rice Soup176 kcal · 11.9 g proteinAdd your favorite veggies and brown rice to this yummy chicken soup for a warm meal on a cold night.
- Chili Tomato Macaroni321 kcal · 26.2 g proteinYou don’t have to use salt in this macaroni, tomato, and beef dish seasoned with the Eating Smart Seasoning Mix .
- Ground Beef Stew253 kcal · 14.6 g proteinGround beef and canned tomato soup make a tasty base for the vegetables in this delicious and hearty stew.
- Meatball Soup247 kcal · 16.4 g proteinMixed vegetables, meatballs, and brown rice make a delicious and hearty soup that will warm you up on a cold winter night.
- Quick Chili195 kcal · 16.8 g protein
- Slow Cooker Pork Stew over Brown Rice412 kcal · 29.8 g proteinApple juice and dried fruit add a touch of sweetness to this stew. This dish can be put together in minutes and then left to simmer in your slow cooker. Served over brown rice, it’s a great comfort food to have waiting at the end of a long day. The crushed cereal acts as a thickener and adds a nutty flavor to the stew. Try substituting dried apricots or cranberries for the cherries as desired.
- Two Bean Chili219 kcal · 17.6 g proteinThis no-fuss chili is a great way to use ground beef and beans to make a tasty main dish. Chili can be served by itself, with crackers, cooked rice, or baked potato.