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Rice Paper Croque Monsieur

Teri-Ann Carty — Fri, 26 Jun 2026 08:00:37 +0000

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Rice Paper Croque Monsieur

Created by: Teri-Ann Carty

This crispy Rice Paper Croque Monsieur is a fun, gluten free twist on the classic French sandwich, made with rice paper, scrambled eggs, cottage cheese, turkey, cheddar, everything bagel seasoning, and miso chili crunch. It is golden brown, high in protein, light, crispy, and perfect for breakfast, lunch, or a quick snack when you want something satisfying without the heavy bread.

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Rice Paper Croque Monsieur

Ok, unless you have been hiding under a rock, you might be aware of the current rice paper recipes trend. Rice paper is having a full-fledged moment, and I am totally here for it. I test-drove this recipe and posted it straight to Instagram, and I was not surprised when the video caught on. Over 230,000 people viewed it, which tells me this trend is not going anywhere! I’m excited for you to try my take on a rice paper recipe because if you’re nervous about cooking with them, this method will totally take that feeling away – it’s easy and foolproof!

The rice paper viral movement started after Victoria started creating the most creative recipes with humble rice paper, and while I stalled for a minute because one never knows if a food trend is actually going to be worth it, I am here to report that this one absolutely is. Not only is it worth it, but it’s also a total game-changer that makes getting creative in the kitchen so much fun! This recipe is my way of having fun with rice paper and recreating a sandwich that I have loved for so very long!

What is a Croque Monsieur?

A croque monsieur is a classic French hot sandwich traditionally made with bread, ham, cheese, and often béchamel sauce. It is rich, golden, melty, and deeply comforting. It’s kinda like a grilled cheese sandwich but with ham and a little more French flair.

There is also a version called croque monsieur with egg, which is technically closer to a croque madame, and I think of this as a breakfast sandwich, but French and fancy. Either way, the general idea is crispy exterior, savoury filling, melted cheese, and something that feels like a meal and a snack all at once. This recipe is by no means trying to be an authentic French sandwich, but is a fun, crispy, protein-forward rice paper recipe inspired by the flavours.

What are Rice Paper Wraps?

I love rice paper wraps. A rice paper wrap (also known as a spring roll wrapper or bánh tráng) is a thin, edible, translucent sheet made from a mixture of rice flour, water, salt, and sometimes tapioca starch. Once hydrated (even just dipping it in water for a moment), it becomes soft, stretchy, and slightly chewy and very manipulative. They’re one of those ingredients that you’ve probably eaten without even knowing it because they can use a million ways.

I recently watched a reel of somebody microwaving one into a little crisp chip to hold a chopped salad. I’ve used them in recipes like this Vegan Cold Rolls with Peanut Sauce, about a trillion years ago, and they’re still a banger today. The peanut sauce is slap-you-upside-the-head delicious, and the rolls themselves are full of veggies and perfect for a light summer supper.

Why You’ll Love This Rice Paper Recipe!

You will love this recipe because it is crispy, easy, gluten free, and genuinely fun to make.

The outside becomes golden brown and crisp in the air fryer, while the inside stays warm, cheesy, and full of protein. The turkey, eggs, cottage cheese, and cheddar make it filling without feeling heavy, and the miso chili crunch gives it just enough heat and umami to keep every bite interesting. This is also one of those recipes where the air fryer does all the work! It keeps dinners light and helps you focus on the protein instead of the vessel it comes in. Meaning, who doesn’t love toasted bread and butter, but in the spirit of trying to keep the carbs low and the protein high, this really is the perfect solution.

Rice Paper Croque Monsieur Ingredients

The ingredients in this recipe are really easy to customize, so feel free to use this as a template to make something all your own. Here’s what you’ll need:

Rice Paper is the crispy outer layer that makes this recipe so fun. Once dipped in egg and air fried, it becomes golden brown, light, and crunchy. It’s also naturally gluten free!
Eggs play two roles in this recipe. Two are scrambled with cottage cheese for the filling, while one is whisked and used to coat the rice paper. The egg coating helps the rice paper crisp up and gives the outside a richer, more golden finish.
Cottage Cheese adds protein and creaminess to the scrambled egg filling. You could skip the cottage cheese if you’d like, but the added protein is really perfection!
Butter is used to scramble the eggs and adds flavour. It gives the eggs a softer, richer texture and helps them cook gently in the pan.
Turkey Breast brings that croque monsieur-inspired savoury filling. Traditionally, a croque monsieur uses ham, but turkey works beautifully here and keeps the recipe light and protein-rich.
Old Cheddar adds sharpness, saltiness, and melty goodness. It gives this rice paper recipe a cozy, cheesy centre that makes it feel comforting and satisfying.
Everything But the Bagel Seasoning adds crunch, salt, garlic, onion, and sesame flavour to the outside. It makes the crispy rice paper even more delicious and gives each bite a savoury finish.
Nonstick Spray helps prevent sticking in the air fryer and encourages even browning. Rice paper can be delicate once coated, so this step makes life easier.
Miso Chili Crunch is the finishing flavour bomb. It adds spice, umami, and texture.

How to Make This Rice Paper Croque Monsieur

Making this recipe is actually quite easy, even though it looks complex. Trust the process and know that your rice paper croque monsieur is going to be delish! Start by preheating the air fryer to 400°F. One tip is to make sure all the filling is ready to go before you start dipping your rice paper sheets. So if you need to grate your cheese, do it while your eggs are scrambling.

Scramble the Eggs

Crack two eggs into a bowl and add the cottage cheese. Use a fork to whisk everything together until the eggs look smooth and the cottage cheese is evenly mixed in. Add butter to a small nonstick pan over medium heat. Once the butter melts and starts to gently foam, pour in the egg mixture. Scramble the eggs to your liking, keeping them soft and tender. Set them aside while you prep the rice paper.

Prepare the Egg Wash

Crack the remaining egg onto a plate and whisk it well. This is what you will use to coat the rice paper. It may feel a little messy, but do not stress. Work quickly and wipe up as you go.

Coat the Rice Paper

Dip one sheet of rice paper at a time into the whisked egg, coating both sides. Place it on a flat surface and repeat with the remaining two sheets, overlapping them slightly as you go. The overlap helps create one larger base that can wrap around the filling.

Add the Filling & Roll

Working quickly, lay the turkey breast down the middle of the rice paper. Add the scrambled eggs on top, then sprinkle the grated cheddar over the eggs. Try to keep the filling centred so it is easier to roll. Roll the rice paper into a tight log, tucking the filling inside as you go. Then coil the log into a tight spiral. It does not have to be perfect. A little rustic is totally fine.

Season the Top

Sprinkle everything but the bagel seasoning over the top. This will help create a savoury, crunchy crust as it cooks.

Air Fry Until Crispy

Spray the bottom of your air fryer with nonstick spray, then carefully place the rice paper spiral inside. Air fry for 15 to 17 minutes, or until the exterior is brown and crispy. You are looking for the outside to be deeply golden, firm, and crisp to the touch.

Let It Rest & Serve

I know how tempted you’ll be to dig into this as soon as it’s out of the air fryer, because trust me, I did it and it wasn’t good. Nobody likes a burnt tongue, so let it rest for several minutes before slicing. The inside will be incredibly hot, and waiting helps everything settle so you can cut it cleanly. Use a sharp knife to slice it in half. Spoon a little miso chili crunch onto each half and serve while warm.

How to Serve This Rice Paper Croque Monsieur

This rice paper croque monsieur is best served warm, shortly after it comes out of the air fryer and has had a few minutes to rest. It makes a great breakfast, lunch, snack, or light dinner. Serve it on its own, or pair it with a simple salad.

Ways to Customize Your Rice Paper Croque Monsieur

The options for fillings are endless, which is why this technique is so exciting! If you want to lean into the spanakopita direction, try filling the rice paper with sautéed spinach, feta, dill, scallions, and egg. For a more classic croque monsieur-inspired version, use ham instead of turkey and add a little Dijon. If you want to go in a totally different direction, experiment with your favorite ingredients and see what happens!

Tips for Making This Rice Paper Recipe

Clean up as you go. It’s important to work quickly and wipe up the mess as soon as it’s in the air fryer. This will make things a lot easier.
Wait several minutes before digging in. I made the mistake of going for it too soon and forgot that the inside of this is MOLTEN LAVA HOT. Give it time to rest before enjoying.
Prep before you dip and roll. Make sure all your ingredients are ready to go before you start dipping the rice paper wraps. You don’t want the wraps to become too soggy and sticky to roll, so ensuring everything for the filling is ready will make life easier!

Rice Paper FAQ

Is rice paper gluten free? Yes, most rice paper is naturally gluten free, but always check the package if you have an allergy or sensitivity.

Why is my rice paper sticky? Rice paper becomes sticky when wet. Work quickly, use a flat surface, and do not panic if it gets a little messy. A little mess, no stress!

Can I make this without an air fryer? You can try baking it in the oven, but the texture may be slightly different. The air fryer gives the best crispy exterior.

Can I make this vegetarian? Yes. Skip the turkey and add spinach, mushrooms, roasted vegetables, or more cheese.

Did You Make This Recipe?

I would love to hear how you liked it! Leave a rating and review below. Try these recipes next:

Cold Rolls with Peanut Sauce

High Protein Pepperoni Date Pizza

High Protein Cottage Cheese Wrap and Tuna Salad

White Bean, Mint and Pea Falafels with Creamy White Bean Hummus

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Rice Paper Croque Monsieur

Course Main Course

Cuisine Canadian

Prep Time 15

Cook Time 15

Total Time 30

Servings serving

Calories 665kcal

Author Teri-Ann Carty

Equipment

air fryer

Ingredients

3 eggs
¼ cup cottage cheese
1 tbsp butter
4 slices turkey breast
½ cup old cheddar grated
1 tbsp everything but the bagel seasoning
nonstick spray
2 tsp miso chili crunch

US Customary - Metric

Instructions

Crack 2 eggs into a bowl and add cottage cheese. Use a fork to whisk together.
Add butter to a small nonstick pan over medium heat. Add eggs and scramble to your liking. Set aside.
Crack an egg onto a plate and whisk.
Dip 1 rice paper at a time, coating both sides. Place on a flat surface and repeat with the remaining 2 rice paper sheets, overlapping as you go.
Working quickly, add the turkey breast down the middle of the rice paper. Add scrambled eggs on top and finish by sprinkling cheese on top of the eggs.
Roll the rice paper into a tight log.
Coil the rice paper into a tight spiral.
Sprinkle EBTB seasoning on top.
Preheat the air fryer to 400.
Spray the bottom of the air fryer with nonstick spray.
Air fry for 15-17 minutes until brown and crispy.
WAIT a few minutes, as it will be too hot to eat.
Slice in half using a sharp knife. Spoon 1 tsp of chili crunch on each half.

Notes

The options for fillings are endless. Change up the cheese, meat and for fibre add baby spinach!

Nutrition

The post Rice Paper Croque Monsieur appeared first on Teri-Ann Carty.

Salmon Feta Bake

Teri-Ann Carty — Fri, 05 Jun 2026 08:00:36 +0000

Home » Mains

Salmon Feta Bake

Created by: Teri-Ann Carty

This Salmon Feta Bake is a quick, nourishing, high-protein dinner that tastes like something you'd order at a restaurant but is ready in 20 minutes max! It's made with tender baked salmon, creamy feta cheese, butter beans, cherry tomatoes, olives, arugula, and chili miso. It is naturally gluten free, lower in carbs, full of fibre, and ready in a jiffy, making it the perfect easy baked salmon recipe for busy weeknights.

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Quick and Easy Salmon Feta Bake!

This easy salmon feta bake is ready to devour in 20 minutes, and I am not exaggerating when I say it packs in so much flavour with very little effort.

I love salmon so much. I was vegan for 11 years, and the way I missed salmon and eggs still makes me laugh. I’m so happy to be eating all the things again, and for this recipe, I didn’t skimp on all the things I love. I use wild salmon when I can find it, Greek feta cheese, cherry tomatoes, kalamata olives, butter beans, and chili miso sauce smeared right over the salmon and feta. It is savoury, salty, creamy, spicy, and absolutely insane in the best way.

You know I love a recipe that feels abundant but does not require 47 steps, and this one is exactly that. It is high in protein, full of fibre, naturally gluten free, and lower in carbs because I am keeping the pasta out. Instead, I added a can of butter beans, which have become my current favourite bean, to bulk up the dish and make it feel incredibly satisfying.

Why healthy meals like this Fet Bake are important to me

To understand what truly inspires my cooking and recipe development, you have to understand where I come from. My dad is type 2 diabetic. He has led a sedentary lifestyle, and his diet is crap. I mean, really, it’s not good. To be fair, he was on the road most of his life, driving transport and ate 90% of his meals in truck stops, diners and other random places. His favourite thing is salt and steak. He literally salts every bite and has done so for years. He kept a salt shaker in his truck and would salt his hand while driving down the highway. It’s a wonder how the man hasn’t had a heart attack. As long as I’ve been alive, I’ve been told that “you are just like your father,” and in many ways, they’re right. No, I don’t salt every bite, but I do love salt! I feel that most people (homecooks, specifically my mother) under salt their food. We need salt, just not as much as my dad.

I lead an absolutely opposite lifestyle from my dad. I teach yoga, walk close to 15k steps a day, cycle and lift weights. I couldn’t be more active if I tried, and yet still I have to watch my blood sugar. It has ventured into pre-diabetic territory more than once, and to say that scares me is the biggest understatement. Which is why I’m doing everything I can to stay healthy. I have ventured into the land of peptides and GLP-1 (low dose) to keep my system feeling good. I want to live with vitality, and I want my brain to be sharp as well. This is WHY I eat low sugar, high protein + fibre and low carb.

And the other reason…

Which leads me to my other reason, navigating perimenopause isn’t a joke and eating in a way that complements this time of my life is exceptionally important to me. When I first started going through perimenopause, no one was talking about it; that was nearly 10 years ago. Nobody tells you that perimenopause is a lot longer than actual menopause. ANYWAYS, nowadays, there is so much more information (and doctors specializing in the field) because, surprise!! Women’s bodies matter and don’t operate the same as a man’s, THUS research is necessary.

I digress, sometimes, too much information can be overwhelming, so making sure your sources are good and trustworthy is key. Which is why I would love to suggest (if you’re navigating these times like me), I highly recommend checking out this doctor who actually knows her stuff. I’m not a doctor, nutritionist or naturopath, so I can’t offer health advice, but what I can be is a big sister and share with you my experience as I navigate this stage of my beautiful life! All of that to say, I will always create recipes that support a healthy lifestyle, and this salmon feta bake is no exception, so let’s get into it!

What is a Feta Bake?

A feta bake is exactly what it sounds like: feta cheese baked until warm, creamy, and slightly softened, usually alongside vegetables, protein, and usually pasta. You may remember the viral baked feta pasta moment, where feta was roasted with tomatoes and then tossed with noodles. Delicious? Yes. But this version is a little more aligned with how I’m eating right now, as it keeps the creamy, salty goodness of a feta cheese bake, but swaps the pasta for salmon and butter beans!

The result is a healthy feta cheese bake that still feels hearty and comforting, aligns with my high protein, high fibre obsession and is truly deliciously satisfying without being heavy. The feta softens into the tomatoes and beans, the salmon cooks gently in the oven, and the chili miso brings everything together with a little heat and umami.

Why Bake Salmon?

Baking salmon is one of the easiest ways to cook it well. When you bake salmon, the oven does most of the work for you. There is no flipping, no splattering oil, and no standing over the stove worrying about whether it is sticking to the pan. You simply season it, place it in your dish, and let the oven and seasoning do everything else. I also love the fact that oven baked salmon stays tender when cooked properly, but can still have a little crispiness around the edges.

Salmon Feta Bake Ingredients

Salmon is the protein star of this recipe. It is rich, tender, and cooks quickly, which makes it perfect for a 20-minute meal. I used one 8-ounce piece with the salmon skin removed, but you can use individual salmon fillets if that is what you have.
Feta brings saltiness, creaminess, and tang. As it bakes, it softens and becomes rich enough to spoon into the tomatoes, beans, and salmon. Greek feta made from sheep or goat milk is my preference because it has such a beautiful flavour, but use what you love.
Cherry Tomatoes burst in the oven and release their juices into the dish. They add sweetness, acidity, and colour, helping to balance the salty feta and rich salmon.
Butter Beans add plant-based fibre, creaminess, and heartiness to this dish. They kinda take the place of pasta that is commonly put in a feta bake and makes this salmon dish feel like a complete meal. They also soak up all the flavour from the chili miso, tomatoes, feta, and olive oil, which is an absolute dream.
Kalamata Olives bring briny, salty depth to the dish and help amplify the Mediterranean vibe of this feta bake.
Chili Miso is the flavour bomb you didn’t know you needed! It adds heat, umami, and richness. Spreading it on top of both the salmon and feta gives every bite a little kick and makes this salmon feta recipe feel extra special. This is the chili miso oil that I’m obsessed with!
Oregano adds an earthy, herbaceous flavour and works beautifully with the tomatoes, feta, olives, and salmon.
Sea Salt and Cracked Pepper help season the entire dish and bring all the flavours into focus. Because feta and olives are naturally salty, taste before adding too much at the end.
Baby Arugula is added after baking, so it lightly wilts into the warm dish. It adds freshness, colour, and a peppery bite that balances the richness.

How to Make This Salmon Feta Bake

Making this quick salmon recipe is almost too easy to make; it requires minimal prep, just an oven and takes all of 20 minutes to make! Double it up, and you’ll have the perfect meal prep.

Preheat the Oven

Preheat your oven to 400°F. While the oven heats, pat the salmon dry on both sides. This helps the chili miso cling to the fish and allows the salmon to bake more evenly.

Arrange the Ingredients

In an oven-proof baking dish, arrange the salmon, cherry tomatoes, drained and rinsed butter beans, feta, and kalamata olives. Keep the arugula aside for after baking. You want everything nestled together so the tomatoes can release their juices into the beans and feta as they cook.

Add the Chili Miso

Spread the chili miso over the top of the salmon and feta. Use the back of a spoon to gently smear it across the surface. This is where the flavour really starts to build.

Season the Dish

Season everything with sea salt, cracked pepper, and oregano. Remember that feta and olives already bring salt, so you can always add more at the end once you taste it.

Bake Until the Salmon is Cooked

Place the dish in the oven and bake for about 20 minutes, or until the salmon is cooked through. You’ll know it is ready when the salmon flakes easily with a fork and the tomatoes look softened and juicy! Once you’re happy with your baked salmon, remove the dish from the oven and add the baby arugula while everything is still hot. Lightly mix it through so the greens soften without completely disappearing.

Finish and Serve

Taste for seasoning, adding more salt and pepper if needed. Drizzle with olive oil and serve in bowls. Make sure each bowl gets salmon, feta, beans, tomatoes, olives, and a little of that saucy goodness from the bottom of the dish.

Tips for Baking Salmon

Do not overcook the salmon. This is the biggest tip. Salmon can go from tender to dry quickly, so check it at the 18 to 20 minute mark depending on the thickness of your fillet.
Pat the salmon dry before baking. This helps the seasoning and chili miso stick better.
Use an oven-proof dish that fits the ingredients snugly. If the dish is too large, everything can spread out and dry slightly instead of becoming saucy.
Let the salmon rest for a minute or two before serving. This helps the juices settle and makes the texture even better.
Taste before adding extra salt. Feta, olives, and chili miso all bring saltiness, so season thoughtfully.

Why You’ll Love This Salmon Feta Bake

Who doesn’t love a recipe that comes together in 20 minutes, in one dish and requires little to no effort on your own part?! This salmon feta bake is such a quick and easy recipe, but it seriously delivers on all fronts. High protein, high fiber, gluten free, one pan, ready in 20 and honestly just as delicious the next day (hello leftovers!!).

I can even go as far as to say it’s low in carbs in comparison to a typical feta bake, because I skipped the pasta and swapped it out for beans! I didn’t even mention the fact that the salmon feta combination is a serious winner. This recipe is giving Mediterranean vibes in all the right ways. It’s easy to customize, so if you don’t like an ingredient, swap it out!

Feta Bake FAQ

Can I use salmon with the skin on? Yes, you can use salmon with the skin on and remove it after baking if you prefer. If you love crispy salmon skin, this recipe will not crisp it because everything is baked in a dish, but it will still cook beautifully.

Can I make this feta bake without chili miso? The chili miso adds incredible flavour, but you can use pesto, harissa, chili crisp, olive tapenade, or even a drizzle of olive oil with extra herbs.

How do I know when salmon is cooked in the oven? Salmon is cooked when it flakes easily with a fork and looks opaque throughout. The exact timing depends on the thickness of your fillet, but 20 minutes at 400°F works well for this recipe.

Can I meal prep this recipe? Totally, and it’s highly recommended because if you store leftovers in an airtight container in the fridge, they will be good for at least two days. Reheat gently so the salmon does not dry out.

Did You Make This Recipe?

Leave a rating and review below and let me know how you liked it!

Try These Other Salmon Recipes!

If you love baked salmon, there are so many ways to keep it exciting. Salmon is so versatile. Try one of these recipes next:

Air Fried Salmon with Mango Salsa

Easy Salmon Poke Bowl

Dill Pesto Salmon

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Salmon Feta Bake (High Fiber!)

Course Main Course

Cuisine Canadian

Prep Time 5

Cook Time 20

Total Time 25

Servings servings

Calories 1047kcal

Author Teri-Ann Carty

Equipment

oven proof dish
oven

Ingredients

8 ounce salmon skin removed
1 cup cherry tomatoes
398 ml canned butter beans drained and rinsed
400 g feta cheese
¼ cup kalamata olives
2 tbsp chili miso
1 tsp oregano
sea salt and cracked pepper to taste
2 handfuls baby arugula
1 tbsp olive oil

Instructions

Preheat oven to 400d. Pat salmon dry on both sides.
Arrange ingredients into an oven-proof dish, excluding arugula.
Spread chili miso on top of salmon and feta.
Season with sea salt and cracked pepper.
Bake for 20 minutes or until salmon is cooked through.
Remove from the oven, add arugula and lightly mix everything together.
Taste for seasoning and add more salt and pepper if desired.
Drizzle with olive oil and serve in bowls.

Notes

Add some cooked pasta or gnocchi if you want to bulk it up more to feed more people!
Leftovers are a dream for those of us cooking for 1

Nutrition

The post Salmon Feta Bake appeared first on Teri-Ann Carty.

Stuffed Purple Sweet Potatoes

Teri-Ann Carty — Thu, 07 May 2026 08:00:10 +0000

Home » Mains

Stuffed Purple Sweet Potatoes

Created by: Teri-Ann Carty

Make these Stuffed Purple Sweet Potatoes for a hearty, colourful, protein rich meal that is packed with nourishment and fiber! Made with roasted purple sweet potatoes, seasoned ground chicken, butter beans, cottage cheese, avocado, and chili crunch. This healthy stuffed sweet potato recipe is satisfying enough for dinner, easy enough for meal prep, and endlessly customizable for busy weeks when you want something delicious that still supports your protein goals.

This post may contain affiliate links

Stuffed Sweet Potatoes

Do people even eat food that isn’t high protein? Okay, in all seriousness, it feels like these days everything is high protein, and I understand why. Protein matters. It helps us stay strong, it gives us energy, it makes our brains function and most of the time it makes a meal feel complete. So, another day, another high protein recipe! Nothing is safe these days, and that means stuffed sweet potatoes are getting the high protein makeover they need!

This recipe is a dream for meal prep! I am often cooking for one, which means that I love recipes that can feed me more than once and will give me leftovers and meals for days to come. These stuffed baked sweet potatoes are perfect because you can change the toppings each time. Add a fried egg for breakfast, more avocado for lunch, or extra chili crunch for dinner. If leftovers are not your thing, freeze the chicken and butter bean mixture for a future meal and make life easier later. I’m constantly on the mission of making life easier, food more approachable and playing with ingredients out of the ordinary. If you are looking for a recipe for purple sweet potatoes that feels like a complete meal, this is a beautiful place to start.

What are Purple Sweet Potatoes?

Purple sweet potatoes have been flooding my social feed lately, and when I’m not seeing them in a post, I’m hearing about them on podcasts. I recently listened to Rich Roll’s podcast with the amazing Dr. Dawn, where she shared some incredible food advice, including the health benefits of purple sweet potatoes. These gorgeous root vegetables have deep purple flesh, an earthy, subtly sweet flavour, and are considered a superfood thanks to their high antioxidant content. Their vibrant colour comes from anthocyanins, the same plant compounds found in blueberries and purple cabbage. I’m not a nutritionist, but from what I’ve read and learned, these beautiful spuds may also support inflammation. They aren’t always easy to find, so if you come across purple sweet potatoes, grab them!

Purple Sweet Potatoes vs Regular Sweet Potatoes

Purple sweet potatoes and regular orange sweet potatoes are both delicious, nourishing, and incredibly versatile, but they do have a few differences. Orange sweet potatoes tend to be softer, sweeter, and more moist once baked. Purple sweet potatoes are usually denser, starchier, and slightly earthier. They still have natural sweetness, but it is a little more subtle.

From a cooking perspective, purple sweet potatoes often need enough time in the oven to fully soften. Because of their denser texture, you want to roast them until a fork slides easily into the center. If they are undercooked, they can feel firm and dry instead of creamy and tender. For this recipe, specifically, if you cannot find purple sweet potatoes, regular sweet potatoes or Japanese sweet potatoes will still work beautifully. The flavours will shift slightly, but the final result will still be satisfying!

Ingredients For The Best Stuffed Purple Sweet Potatoes

Now that you know a little more about purple sweet potatoes, it’s time to find out what other ingredients you’ll want for these high protein stuffed potatoes!

Purple Sweet Potatoes: Purple sweet potatoes are the base of this recipe. They become a little softer and tender once baked, but still maintain their shape, which is perfect for stuffing. Their earthy sweetness pairs beautifully with the savoury chicken, creamy cottage cheese, and spicy chili oil!
Red Onion & Garlic: This dynamic duo helps build the flavour base for the ground chicken mixture.
Ground Chicken: Here is where a good portion of this recipe’s protein comes from. In my last jacket potato recipe, I went with ground beef, and this time we are switching things up and cooking with lean, ground chicken. It’s easy to season, and it cooks quickly, making it perfect for a high protein dinner or lunch. Of course, you can omit the chicken if you’re making this vegetarian.
Paprika, Oregano, Cumin, and Chili Flakes: This spice blend gives the chicken mixture warmth, depth, and a little heat. Paprika adds colour and subtle smokiness, oregano brings herbiness, cumin adds earthiness, and chili flakes give the filling a gentle kick.
Tomato Paste: Adds concentrated flavour to the chicken mixture.
Crushed Tomatoes: Create a saucy base that brings everything together. They keep the chicken moist and help the butter beans settle into the filling.
Butter Beans: One of my favorite beans to cook with! Butter beans add creaminess, fibre, and extra plant-based protein. They make the filling more satisfying while adding a soft, tender bite.
Cottage Cheese: Added as a cool, creamy topping and another boost of protein. It balances the heat from the chili crunch and makes each bite feel rich without being heavy.
Avocado: Brings healthy fats and an additional buttery texture that complements the other ingredients.
Chili Crunch: It is the final drizzle that makes the whole dish feel exciting and a little spicy! Use as much or as little as you’d like.

How to Make Stuffed Sweet Potatoes

Making these stuffed sweet potatoes is not at all difficult. While the potatoes are baking, you’ll be sauteing it up over the stove, and then before you know it, everything comes together!

Prepare the Sweet Potatoes

Preheat your oven to 400°F. Wash and dry the purple sweet potatoes well, then generously prick them all over with a fork. This allows steam to escape as they bake and helps the insides cook evenly. Rub the potatoes with avocado oil and season with sea salt and cracked pepper. Place them on a baking sheet and roast for 50 to 60 minutes, or until they are soft in the middle. You’ll know they are ready when a fork slides into the center easily and the skins look slightly wrinkled.

Don’t Forget to Poke Holes in the Sweet Potatoes!

This step may seem small, but it matters. When sweet potatoes bake, steam builds inside. Poking holes with a fork allows that steam to escape and helps the potato cook evenly. It also reduces the chance of the potato bursting in the oven. A few generous pricks all around each potato is all you need.

Start the Chicken Filling

While the sweet potatoes roast, heat avocado oil in a large skillet over medium-high heat. Add the diced red onion and sauté for several minutes, stirring often, until it begins to soften and smell sweet. Add the minced garlic and cook for about one minute. You should smell the garlic almost immediately. Once it is fragrant, it is time to move on.

Cook the Ground Chicken

Add the ground chicken to the skillet and break it apart with a spatula. Cook until it is no longer pink, stirring as it browns. Season with paprika, oregano, cumin, chili flakes, salt, and cracked pepper. You want the chicken to absorb all those spices before adding the tomato ingredients.

Build the Sauce

Make a little space in the middle of the pan and add the tomato paste. Let it cook for one to two minutes, stirring it into the pan until it darkens slightly. This step builds a richer flavour. Add the crushed tomatoes and stir everything together. Let the mixture cook for several minutes so it thickens slightly and becomes saucy.

Add the Butter Beans

Stir in the drained and rinsed butter beans. Let them cook for another two to three minutes, just until warmed through. Taste and adjust the seasoning as needed. At this point, the filling should be savoury, hearty, and spoonable.

Open and Fill the Sweet Potatoes

Once the sweet potatoes are cool enough to handle, slice them down the middle. Be careful because the insides will still be very hot. Use a fork to gently press the potato down and create space for the filling. Scoop the chicken and butter bean mixture generously over the potatoes. This is very much a “with your heart” moment.

Add the Toppings

Finish each potato with a scoop of cottage cheese, sliced avocado, chili crunch, flaky salt, and cracked pepper. Serve warm and enjoy every creamy, savoury, spicy bite.

How to Meal Prep Stuffed Sweet Potatoes

These stuffed sweet potatoes are a meal prep dream! It’s really easy to prepare all of these ingredients and store each of them in its own container, so all you have to do is reheat and stuff whenever you’re ready to eat. You can roast the sweet potatoes ahead of time and store them in the fridge for several days. The ground chicken and butter bean mixture can also be made in advance and kept in an airtight container. Add the cottage cheese, avocado, chili crunch, and flaky salt just before serving so everything tastes fresh. If you want to freeze part of the recipe, freeze the chicken and butter bean mixture on its own. It reheats beautifully and can be spooned over fresh roasted sweet potatoes, regular potatoes, rice, or greens.

How To Customize Your Stuffed Purple Sweet Potatoes

One of the reasons why I love this recipe so much is that it’s super easy to customize and make all your own.

If you cannot find purple sweet potatoes, use regular sweet potatoes, Japanese sweet potatoes, or even classic potatoes.
Swap the chicken for ground turkey, beef, or lentils for a plant based alternative.
For toppings, swap cottage cheese for Greek yogurt, sour cream, or a dairy-free alternative. Add pickled onions, fresh herbs, shredded cheese, hot sauce, or a fried egg if you want to enjoy this baked potato for breakfast!

What to Serve With Stuffed Purple Sweet Potatoes

These stuffed baked sweet potatoes are hearty enough to serve as a complete meal, but you can also add them to your plate amongst other things like air fryer salmon, a quick and easy nicoise salad or meal prep this amazing air fryer chicken, and you’ve got everything sorted for days to come!

Why You’ll Love These Stuffed Baked Sweet Potatoes

There are so many reasons to love stuffed and baked sweet potatoes! They are total comfort food and super easy to prepare. It’s one of those meals that makes itself and really doesn’t need any special skills in the kitchen (beginner cook friendly!). The meal is nourishing, satisfying, and full of texture thanks to all the optional toppings. They’re packed with protein from the ground chicken, butter beans, and cottage cheese, making them a great option for meal time.

Stuffed Sweet Potatoes FAQ

Is sweet potato high in protein? Sweet potatoes themselves are not especially high in protein, but they are a nourishing source of complex carbohydrates, fibre, and vitamins. In this recipe, the protein comes from the ground chicken, butter beans, and cottage cheese.

Do you need to parboil sweet potatoes before roasting? No, you do not need to parboil sweet potatoes before roasting them whole. Just prick them with a fork, coat with oil, season, and roast until tender.

Can I use regular sweet potatoes instead of purple sweet potatoes? Absolutely any potato will work with this recipe! You can try my orange sweet potato recipe here, or you can use regular potatoes or even Caribbean yams.

Can I make these dairy-free? Yes. Skip the cottage cheese or replace it with a dairy-free yogurt, cashew cream, or avocado-based sauce.

Can I make these ahead of time? I love making this recipe ahead of time! Simply roast the potatoes and prepare the filling in advance, then assemble when ready to eat.

Are these like twice baked potatoes? They have a similar comfort-food feel, but they are easier. Instead of scooping out and rebaking the centers like twice baked potatoes, these are roasted, sliced open, and filled.

Did You Make This Recipe?

If you made these stuffed purple sweet potatoes, I would love to hear how you liked them! Leave a comment and review below

Other Sweet Potato Recipes You Might Like

Fan of sweet potatoes like me? Here are some other sweet potato recipes to try next!

High Protein Stuffed Sweet Potatoes

Sweet Potato Chicken Soup

Sweet Potato Mac and Cheese

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Stuffed Purple Sweet Potatoes

Course Main Course

Cuisine Canadian

Prep Time 15

Cook Time 1

Total Time 1 15

Servings servings

Calories 428kcal

Author Teri-Ann Carty

Equipment

baking sheet
large pan
chefs knife, cutting board, oven

Ingredients

Baked Purple Sweet Potato Ingredients

2 medium sized purple sweet potatoes washed and dried
1-2 tsp avocado oil
sea salt and cracked pepper

Ground Chicken Ingredients

2 tbsp avocado oil
½ red onion diced
2 cloves garlic minced
1 pound ground chicken
1 tsp paprika
1 tsp oregano
½ tsp cumin
½ tsp chili flakes
1 tbsp tomato paste
1 cup crushed tomatoes
398 ml canned butter beans drained and rinsed
½ tsp salt
cracked pepper to taste

Add-ons Ingredients

cottage cheese
sliced avocado
chili crunch
flaky salt
cracked pepper

US Customary - Metric

Instructions

Preheat oven to 400.
Generously prick the potatoes all over with a fork.
Coat potatoes with oil and season with salt and pepper.
Place potatoes on a baking sheet and bake for 50-60 minutes or until soft in the middle.
Once soft, set aside to cool slightly to make it safer/easier to handle.
In a large skillet heat oil over medium high heat. Add onion and saute for several minutes. Add garlic and cook for 1 minute.
Add ground chicken. Break the chicken up with a spatula and cook until it is no longer pink. Season with spices and a pinch of salt.
Make a hole in the middle for the tomato paste. Cook off the paste for 1-2 minutes before adding crushed tomatoes. Allow the mixture to cook for several minutes before adding butter beans. Cook for 2-3 more minutes, taste for seasoning and remove from heat. Cover if your pan has a lid.
Once potatoes have cooled enough to work with (be careful, the insides will still be piping hot!), slice down the middle of the potato. Use a fork to press the potato down.
Scoop (with your heart)chicken/butterbean mixture onto the potatoes.
Add a scoop of cottage cheese and sliced avocado on top. Spoon some chili oil on top and season with flaky salt.

Notes

Can't find purple sweet potatoes? Use regular or sweet potatoes instead.

*macros do not include optional add on ingredients

Nutrition

The post Stuffed Purple Sweet Potatoes appeared first on Teri-Ann Carty.

Shrimp Pesto & Pea Pasta

Teri-Ann Carty — Fri, 03 Apr 2026 08:00:18 +0000

Home » Mains

Shrimp Pesto & Pea Pasta

Created by: Teri-Ann Carty

Make this Shrimp and Pesto Pasta and welcome Spring with a creamy, vibrant, and refreshing bowl of pasta! Ready in 30 minutes, this dish is made with tender shrimp, sweet peas, and a rich homemade dill pesto cream sauce. Share this with someone you love, meal prep it for the week or enjoy it with the family for a hearty but fresh pasta night!

This post may contain affiliate links

The Best Shrimp Pesto & Pea Pasta!

Spring is finally here, and I couldn’t be happier. It feels like it took ages to get here, where the robins and redwing blackbirds are out in full force, tiny buds are appearing on the sleepy magnolia trees, and the air is smelling like fresh earth and sweet rain. We had a doozy of a winter, so I know I am not alone in welcoming Spring! With the new weather comes new recipes and new flavour palettes, and this 30-minute pasta is about to become a spring fave! It’s easy to make, with just a handful of ingredients, and like all my recipes, easily customizable to fit your personal preferences.

I made this pasta on a whim, and when I shared it with you all on Instagram, there was a 94% yes please to me sharing the recipe! Out of the 6% that didn’t want this recipe, a few people mentioned it was because they cannot eat shrimp or hate peas, and to this I say, keep reading because I’ve shared a couple of easy substitutions for a few key ingredients that should help you out!

Shrimp Pesto & Pea Pasta Ingredients

Orecchiette Pasta: I went with this shell-shaped pasta because it holds the creamy pesto sauce like a dream. You could use whatever noodles you’d like, but anything with grooves and texture will be the perfect shape for this creamy pasta.
Shrimp: They cook quickly and add a delicate, slightly sweet flavour to this dish. They’re also a great source of protein, making this satiating; however, they can easily be swapped out for chicken, tofu or any other protein you prefer.
Olive Oil: Used for searing the shrimp and building the base of the sauce, olive oil adds richness and helps carry the flavours throughout the dish.
Shallot & Garlic: This combination creates a deeply aromatic base.
White Wine: Adds acidity and depth, helping to deglaze the pan and enhance the overall flavour of this pesto shrimp pasta. It brings balance to the richness of the cream. This is the de-alcoholized white wine that I used for this recipe!!
Peas: Sweet and tender, peas add freshness and a pop of colour. A great green alternative for this pasta would be asparagus, zucchini, broccoli or edamame! The options are endless.
Pesto: I made pesto pasta with my homemade dill pesto. It is the absolute perfect, fresh twist for this dish. Regular basil pesto would also work wonderfully if you don’t make mine!
Cream: takes the sauce for this pasta to a whole new level. The cream transforms the pesto into a creamy and silky sauce that deliciously coats every piece of pasta.
Lemon Juice: A squeeze of lemon brightens the entire dish, cutting through the richness and enhancing the pesto.
Parmigiano: Freshly grated Parmigiano adds saltiness, depth, and that classic finishing touch.
Fresh Dill: Dill adds a fresh, slightly tangy note that pairs beautifully with both shrimp and pesto.

How to Make This Shrimp Pesto Pasta

Making this pesto pasta is quick, easy and downright perfect for a weeknight dinner. The steps are simple, and with endless options for customization, this is a recipe you will come back to over and over again!

Cook the Pasta

Bring a pot of salted water to a boil and cook your pasta until al dente. You’re looking for tender pasta with a slight bite. Drain, but do not rinse—this helps the sauce cling beautifully.

Prepare and Sear the Shrimp

Pat the shrimp dry and season with salt, pepper, and a drizzle of olive oil. Heat your pan over medium-high heat and add olive oil and chili flakes. Place the shrimp into the hot pan and let them sear undisturbed. You’ll see the edges start to turn pink and slightly golden.

Flip the shrimp and cook for about a minute before adding the white wine. You’ll hear it sizzle as it hits the pan. Let the shrimp cook gently in the wine for a couple of minutes until fully opaque, then remove and set aside.

Build the Flavour Base

In the same pan, add more olive oil, followed by the shallots and garlic. As they cook, you’ll smell that rich, savoury aroma develop. Stir until the shallots soften and the garlic becomes fragrant.

Add the Peas and Pesto

Add the peas and cook until they are tender and vibrant green. Stir in the pesto, allowing it to coat the peas evenly. This is where the dish starts to come alive with colour and aroma.

Create the Creamy Sauce

Pour in the cream and stir to combine, and let the sauce simmer gently. As it simmers, you’ll see it start to thicken slightly. Add the lemon juice and taste for balance.

Bring Everything Together

Add the drained pasta directly into the pan, tossing gently so every piece is coated in the sauce. Return the shrimp to the pan and fold everything together.

Finish and Serve

Grate Parmigiano generously over the pasta and measure with your heart! Season with salt and pepper, then finish with fresh dill. Serve immediately while everything is warm and silky.

How to Store Leftover Pasta

Store any leftover shrimp pesto pasta in an airtight container in the fridge for up to two days. When you’re ready to enjoy this meal again, add a splash of cream or water to loosen the sauce, as it warms up over low heat on the stove. You want to make sure you heat slowly so you prevent the shrimp from overcooking.

Why You’ll Love This Shrimp Pesto & Pea Pasta

It’s quick enough for a weeknight but elegant enough to serve to guests. The combination of shrimp, pesto, and cream creates a dish that feels indulgent while still being fresh, balanced and nutritious. One of the things I love the most about this recipe is that you can switch it up so easily with the swap of a few ingredients. Use what you have on hand, and you’ll still have a pesto pasta recipe that is a winner! Whether you swap the shrimp for chicken or the peas for seasonal vegetables, this meal will always satisfy.

Pesto Pasta FAQs

Can I use store-bought pesto? Of course, if you don’t make my homemade dill pesto, this recipe can still be enjoyed with a store bought basil pesto.

What can I use instead of shrimp? Chicken is a great alternative and pairs beautifully with the pesto and cream sauce.

Can I make this dairy-free? Yes, you can substitute the cream with a dairy-free alternative and omit the cheese or use a plant-based option.

Did You Make This Recipe?

If you made this recipe, I would love to hear from you below in the comments! Let me know how you liked it, and don’t forget to try one of these recipes next:

Creamy Vegan Tomato Pasta

Single Serve Chicken Pasta

Burrata Turkey Bolognese Pasta

Gluten Free Green Goddess Pesto Pasta

Marry Me Chicken Pasta

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Shrimp Pesto & Pea Pasta

Course Main Course, Pasta

Cuisine Italian

Prep Time 10

Cook Time 25

Total Time 35

Servings servings

Calories 904kcal

Author Teri-Ann Carty

Equipment

deep sides pan, tongs, slotted spoon

Ingredients

200 grams Orecchiette shell pasta
3 tbsp olive oil
pinch chili flakes
1 shallot sliced
2 garlic cloves minced
15 frozen shrimp
½ cup white wine
1 cup frozen peas
½ cup pesto
1 cup cream
½ lemon juiced
parmigiano
sea salt
cracked pepper
fresh dill

US Customary - Metric

Instructions

Cook pasta. This short noodle takes approximately 15 minutes to cook.
De-thaw shrimp and pat them dry with a paper towel. Season with salt, pepper and a drizzle of olive oil.
Heat pan over medium-high heat. Add 2 tbsp oil and chili flakes.
Sear shrimp on one side, turn and cook for 1 minute before adding wine. Cook the shrimp in the wine for 2 minutes before removing shrimp and set aside on a clean plate.
Add 1 tbsp oil and add shallots and minced garlic. Sauté until shallots start to soften and garlic is fragrant.
Stir in peas and cook for 2-3 minutes.
Add pesto and stir it into the peas.
Add cream, stirring to coat evenly. Bring to a simmer for 2-3 minutes before adding lemon juice.
Drain pasta and add directly into the pan (do not rinse!), gently stirring everything together.
Add shrimp to the pasta, tossing to coat.
Grate Parmigiano cheese (with your heart) and season to taste.
Garnish with fresh dill fronds if desired.
Serve immediately!

Notes

Any short noodle will suffice. I love the whole line of Artisan Italpasta. Any brand of pasta works too!!
My dill pesto is next level. If you haven't tried it, now is the time. If you don't have time, no worries, use store-bought.

Nutrition

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Turkey Gnocchi Soup

Teri-Ann Carty — Mon, 16 Feb 2026 09:00:52 +0000

Home » Mains

Turkey Gnocchi Soup

Created by: Teri-Ann Carty

This creamy Turkey Gnocchi Soup is comforting, protein-rich, and filled with pillowy potato gnocchi for that perfect bite. It will fuel you from the inside and have you feeling all types of cozy with each spoonful. The recipe is quick, easy enough to make on a busy weeknight, but also soothing enough to enjoy on a slow weekend.

This post may contain affiliate links

Turkey Gnocchi Soup (Creamy & Comforting)

I just got home from a trip to the Dominican Republic, and while I love the sand and the ocean, this girl wanted nothing more than to be back at home with a bowl of nourishing soup. I got sick while I was away and ended up in the hospital for 2 solid days on an Iv drip, complete with several rounds of blood tests. To say that wasn’t on my vacation bingo card is a major understatement. Several days later, I’m still not feeling my best, but as girls gotta eat, so this recipe was born out of desire and hunger!

Soup is one of the most comforting meals on the planet. It offers solace on a cold day, or when you’re feeling sicky and icky. Adding gnocchi to the mix will always take things to a whole other level. I was going to add potatoes to this soup, but decided to go for the fun twist and add gnocchi instead and let’s just say, it was no disappointment. I used store-bought gnocchi this time around (because I’m ill remember?!), but you could absolutely make your own gnocchi. You could also just wait for my homemade gnocchi recipe, which is coming SOON. Take this as your sign to subscribe to my newsletter if you’re not already!

There is something deeply comforting about a pot of creamy gnocchi soup simmering on the stove. It feels generous. It feels grounding. It feels like the kind of meal that gathers people into the kitchen without even trying. So if you’re looking for the best gnocchi soup, the kind that feels homemade and nourishing and deeply satisfying, this is it! Let’s get simmering.

Turkey Gnocchi Soup Ingredients

The ingredients in this gnocchi soup are comforting, familiar and easy to get your hands on! They all come together in one pot to make a dish you will fall in love with!

Ground turkey: Lean and protein-rich, ground turkey makes this a hearty, satisfying turkey soup with gnocchi while keeping it lighter than traditional cream-based soups. You could also use leftover turkey if you’re making this around the holidays!
Zucchini: Softens into the broth and adds freshness while also adding fibre and vitamins.
Kale: I used Cavolo Nero (black kale) for this recipe, but you could always swap it out for your favourite green. Kale adds texture, nutrients, and a slight bitterness that balances the cream and beans. I like going for a heartier green that will hold up in a soup, and kale is always a winner for me.
Butter beans: I love butter beans, and adding a can into the soup makes this healthy meal also fibre rich, and fibre is important, so don’t skip the beans!
Gnocchi: Soft, pillowy potato gnocchi cook directly in the broth, absorbing flavour and creating that signature creamy gnocchi texture.
Chili flakes: Just a pinch gives subtle warmth and depth without making the soup spicy. It wakes everything up.
Onion & Garlic: These two mighty aromatics create the sweetness and body in this creamy turkey soup recipe.
Carrot & Celery: Two parts of the holy trinity, carrots and celery both add dimension to the flavour and texture of this soup, a little spice, a little sweetness and the essential pop of colour.
Dried thyme: Adds a gentle herbal note that pairs beautifully with turkey and vegetables.
Chicken stock: This forms the backbone of the soup. A good-quality stock creates depth and makes this the best turkey soup recipe from scratch.
Lemon juice: A squeeze of lemon brightens everything at the end and prevents the soup from feeling too heavy.
Cream: Just enough to create that luscious creamy finish without overpowering the broth.
Parmigiano cheese: Freshly grated Parmigiano melts into the soup and adds salty, nutty depth.
Fresh parsley (optional): Adds brightness and a fresh finish to the final bowl.

How to Make Turkey Gnocchi Soup

Build the Flavour Base

Heat your Dutch oven over medium-high heat. Add olive oil and chilli flakes, followed by onion, carrot, and celery. Season with salt and pepper, cover, and cook until softened. Stir in garlic and cook just until fragrant.

Brown the Turkey

Add ground turkey and break it apart with a wooden spoon. Cook until no pink remains. Stir in dried thyme and season again to build layers of flavour.

Simmer the Soup

Add zucchini and cook briefly before stirring in kale. Pour in stock and water and bring to a boil. Reduce the heat and partially cover. Let simmer to allow the flavours to come together. This is when you’ll start to really smell the flavours of the soup and will be itching for it to be ready!

Add Gnocchi & Finish

Stir in butter beans and gnocchi. Cook until the gnocchi are tender and float. Finish with lemon juice, cream, and freshly grated Parmigiano. Taste and adjust seasoning. Serve warm with a sprinkle of fresh parsley.

What to Serve with Creamy Gnocchi Soup

This soup is so satiating, comforting and nourishing on its own, you could enjoy it all by itself. However, who doesn’t love adding a little something next to a soup? Go for something like a crisp green salad with lemon vinaigrette, rustic sourdough bread or some roasted vegetables. It’s hearty enough to stand alone, but sometimes a little something crunchy on the side makes it feel complete!

How to Store Gnocchi Soup

Store leftover turkey gnocchi soup in an airtight container in the fridge for up to 3 days or freeze in separate portions for a meal prep sent from the gods! Keep in mind that gnocchi will continue to absorb liquid. When reheating, add a splash of water or stock to loosen the broth and gently warm over medium-low heat.

Why You’ll Love This Creamy Turkey Gnocchi Soup

There are so many reasons to love this recipe; it’s reliable, nourishing, easy to make, and so delicious. It’s also packed with protein, viatmins and all comes together in one pot, making it almost too easy for how good it tastes. The recipe is incredibly forgiving, so if you’re missing one ingredient, don’t fret! It’s easy enough to swap some things out and make it your own. This is truly a simple turkey gnocchi soup that delivers every single time.

Turkey Gnocchi Soup FAQ

What gnocchi should I use? Use shelf-stable or refrigerated potato gnocchi. If gluten-free, brands like Rummo make excellent gluten-free gnocchi. https://www.pastarummo.it/en/products/gluten-free/gnocchi-3/

Can I use leftover turkey? Absolutely. Shredded leftover turkey works beautifully. Simply skip the browning step and add it when you would add the stock.

Can you freeze this turkey gnocchi soup? You can freeze it, but gnocchi may soften after thawing. For the best texture, freeze the soup base and add fresh gnocchi when reheating.

Is gnocchi soup healthy? Yes, especially when made with lean turkey, vegetables, and beans. This version balances protein, fibre, and healthy fats.

Can I make this vegetarian? Yes. Omit the turkey and use vegetable stock for a vegetarian gnocchi soup recipe.

Can I make this dairy-free? You can omit cream and cheese or use dairy-free alternatives for a lighter version.

Did you make this recipe?

Don’t forget to leave a rating and review below! I can’t wait to hear how you enjoyed this soup. Try these recipes next:

Red Lentil Tomato Sausage Soup

Beef Tortellini Soup

Spicy Sweet Potato Curry Tomato Soup

Kale and White Bean Soup

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Turkey Gnocchi Soup

Course Main Course

Cuisine Canadian

Prep Time 15

Cook Time 35

Total Time 50

Servings servings

Calories 730kcal

Author Teri-Ann Carty

Equipment

dutch oven or large pot
microplane
stove

Ingredients

¼ cup olive oil
pinch chili flakes
1 medium onion sliced
3 garlic cloves minced
1 large carrot sliced in rounds
1 celery diced
1 pound ground turkey
1 tsp dried thyme
4 cups chicken stock
2-3 cups water more if needed
1 medium zucchini sliced in rounds
4 cups black kale chopped
398 ml butter beans
400 grams gnocchi
½ lemon squeezed
½ cup 10% cream
parmigiano cheese
sea salt and pepper to taste
2 tbsp fresh parsley optional

US Customary - Metric

Instructions

Heat large Dutch oven over medium high heat.
Add olive oil and chili flakes. Add onion, carrot and celery, season with salt and pepper.
Cover and cook for 5ish minutes, and then stir in garlic. Cook until vegetables are softened.
Add in ground turkey, breaking apart with a wooden spoon and cook until no colour remains.
Scatter in dried thyme and stir to coat. Season with salt and pepper.
Add sliced zucchini and cook for 1-2 minutes before adding kale.
Pour in stock and water and bring to a boil. Reduce heat to medium and partially cover to cook for 15 minutes, stirring occasionally. Add in butter beans and gnocchi and cook until gnocchi is tender. Stir in fresh lemon juice.
Stir in cream and grate Parmigiano until your heart’s content.
Taste for seasoning and serve.

Notes

If you and your family are gluten free, there are plenty of wonderful gluten-free gnocchi brands on the market. I love these gnocchi from Rummo

Nutrition

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High Protein Stuffed Sweet Potatoes

Teri-Ann Carty — Fri, 16 Jan 2026 09:00:46 +0000

Home » Mains

High Protein Stuffed Sweet Potatoes

Created by: Teri-Ann Carty

These High Protein Stuffed Sweet Potatoes are a cozy, satisfying meal made with baked sweet potatoes filled with a savoury beef, bean, and kale mixture, finished with melted mozzarella. Hearty, nourishing, and perfect for lunch or dinner.

This post may contain affiliate links

High Protein Stuffed Sweet Potatoes

Happy 2026 everyone! I hope everyone had a great holiday and is settled back into the hum of work, play and all things life has to offer. Does life EVER KNOW HOW TO HIT! Here’s one thing I know: everyone is going through something. For me, I am working through a divorce. It hasn’t been easy, smooth or kind, but one thing that keeps me going is that millions of you have navigated these waters before me, and some are trudging through it now. We all have a story to tell, and while I will likely keep mine to myself, what I can say for sure is it SUCKS. I’m tired, and from where I sit, I still don’t see a finishing line. Nevertheless, here we are, a new recipe for the books and the will to continue moving forward!

Do you remember last year when I promised you all that you’d see more high protein savoury recipes? Well, I’m making good on that promise, and it starts right here! I love a lazy dinner, and this is exactly that. The potato bakes itself, and the filling is drop in a pan easily. I put a poll on my Instagram story asking everyone to vote for either beef or turkey. The beef won, but not by much! So many of you voted turkey, so if that’s your preference, feel free to make the swap!

Have you been seeing on the internet everyone talking about 2016? It’s been ten years, and so many people are observing their transformation over the decade. Wild, because 2016 doesn’t feel that long ago, but what I can tell you is this year is going to be transformative. I can feel it, and I am ready for it. I feel like major changes, new opportunities and abundance are heading my way. I already feel abundant and grateful for the amazing opportunities I have. I will be fuelling us (you and me) with clean, high protein and easy recipes. I really am so stoked for what 2026 has in store. If you are new here, HI and if you are coming back, HI. I love you all so much. Let’s get into these jacket potatoes (as they say on the other side of the pond!)

Ingredients For The Best High Protein Stuffed Potatoes

Each ingredient in these high protein stuffed potato recipes has a purpose, but feel free to swap things out for what you have on hand!

Sweet potatoes: the base of the dish, naturally sweet, fibre-rich, and perfect for stuffing. Use regular yukon potatoes if you want; the result will be just as delicious!
Olive oil: helps the potatoes roast beautifully and adds richness to the filling.
Onion and garlic: always essential in creating a savoury foundation and deepening the overall flavour.
Extra-lean ground beef: provides protein and heartiness, making this a complete meal. As mentioned previously, swap this out for turkey or any other ground meat of choice.
Chili powder, cumin, and smoked paprika: add warmth and subtle spice without overpowering.
Tomato paste and crushed tomatoes: bring depth, richness, and balance to the filling.
Kidney beans: add extra protein, fibre, and texture. You could also use black beans if you prefer.
Stock: loosens the mixture and helps everything come together.
Kale: adds colour, nutrients, and a slight bitterness that balances the sweetness of the potatoes.
Mozzarella cheese: melts beautifully and brings everything together.
Salt, pepper, and chili flakes: finish the dish and allow you to adjust the seasoning to taste.

How to Make Stuffed Sweet Potatoes

Start by preheating your oven and preparing the sweet potatoes. Wash them well and poke holes all over using a fork. Don’t skip the hole poking! This is essential to allow steam to escape while they bake. Brush with olive oil and roast until fork tender, turning once during cooking.

Prepare the Filling

While the potatoes bake, prepare the filling. Sauté onion in olive oil until softened, then add garlic and cook until fragrant. Add the ground beef and cook until no longer pink, breaking it up as it cooks. Season with salt and spices. Stir in tomato paste and cook briefly to deepen its flavour, then add crushed tomatoes and kidney beans. Once bubbling, stir in stock and kale and let the mixture simmer gently until thick and cohesive.

Stuff the Potato & Bake Twice

Slice the baked sweet potatoes in half, lightly mash the flesh, season, and generously spoon the filling on top. Finish with mozzarella. The best part is putting this baby back in the oven (this time on broil) and watching closely for your cheese to get melted and bubbly. Pull it out once you’ve achieved your desired melt, wait a second or two (it’s gonna be HOT) and then serve!

How To Customize Your Stuffed Sweet Potatoes

One of the best things about stuffed sweet potatoes is how adaptable they are. You can swap the ground beef for ground turkey, chicken, or a plant-based alternative. Change up the beans, add corn or bell peppers, or experiment with different cheeses. These sweet potato boats are endlessly customizable depending on what you have on hand. You don’t have to make them exactly as I did, this is all about making the stuffed potato exactly as you want it!

What To Serve With Stuffed Baked Potatoes

This dish is pretty hearty and filling on its own. You really don’t need anything else alongside it, BUT if you’re looking to make this a statement while hosting or just want to add a little something something, you could plate it with a simple green salad, roasted vegetables, or even a dollop of Greek yogurt or sour cream on top. They also make a great meal prep option, satisfying, reheatable, and just as delicious the next day!

Why You’ll Love These Stuffed Baked Sweet Potatoes

There are few things more satisfying than a perfectly baked sweet potato. It’s soft on the inside, slightly caramelized on the outside and just the right amount of sweet. Once you load it up with all the filling, you’ve got yourself a meal that’s also high protein, nourishing, easy to make and meal prep friendly. The recipe is warm, comforting, filling, and packed with protein, fibre, and flavour. They’re also practical; let’s be real, who doesn’t want a meal that is just easy to make and pretty customizable to what you have on hand?

Don’t forget to poke holes in the sweet potatoes!

This step is non-negotiable. Poking holes allows steam to escape while the potatoes bake, preventing them from bursting in the oven and ensuring even cooking. It’s a small step that makes a big difference!

Stuffed Sweet Potatoes FAQ

Can I make these ahead of time? Yes. You can bake the sweet potatoes and prepare the filling in advance, then assemble and reheat when ready to serve.

Can I use regular potatoes instead of sweet potatoes? Absolutely. Yukon Gold or russet potatoes work beautifully for a classic stuffed baked potatoes recipe.

Can I air fry the sweet potatoes? Yes. Air fry at 370°F for 35–40 minutes until fork tender.

Are these good for meal prep? They’re excellent for meal prep and reheat well in the oven or microwave.

Did you make this recipe?

Don’t forget to leave a rating and review below, and let me know how you liked it! Try these delicious meals next:

Pan Seared Ribeye Steak

One Pan Creamy Dijon Chicken and Potatoes

Air Fried Salmon with Mango Salsa

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

High Protein Stuffed Sweet Potatoes

Course Main Course

Cuisine Canadian

Prep Time 20

Cook Time 1 30

Total Time 1 50

Servings servings

Calories 425kcal

Author Teri-Ann Carty

Equipment

oven, stovetop

Ingredients

2 medium sized sweet potatoes
2-3 tsp olive oil
1 small onion small diced
2 cloves garlic finely minced
1 pound extra lean ground beef
1 tsp chili powder
1 tsp cumin
½ tsp smoked paprika
1 tsp salt
1 tbsp tomato paste
14.5 oz can crushed tomatoes
1 can kidney beans drained and rinsed
½-¾ cup stock of choice
2 handfuls kale torn and de-stemmed
mozzarella cheese measure with your heart
sea salt and cracked pepper to taste
pinch chili flakes optional

US Customary - Metric

Instructions

Preheat oven to 375.
Wash sweet potatoes and prick with a fork ALL OVER.
Brush potatoes with olive oil and place in preheated oven to bake until fork tender, turning at least once. Approximately 75 minutes.
Heat a large skillet over medium high heat. Add olive oil and onion. Sauté onion for 2-3 minutes before adding minced garlic. Cook until garlic is fragrant.
Add in ground beef. Use a spatula to break beef apart and cook until it is no longer pink. Mix in salt and spices.
Add tomato paste. Cook for about 1 minute and then add tomatoes and kidney beans. Mix everything together and cook until mixture is bubbling.
Stir in stock and kale, and cook for several minutes to allow mixture to come together. Reduce heat to low, stirring often until sweet potatoes are ready to stuff.
Once sweet potatoes are fork tender, carefully slice the potatoes in half. Use a fork to lightly mash the potatoes. Season the flesh of the potatoes with salt and pepper before scooping beef mixture on top.
Spread beef mixture on top of the potatoes. I reserved some beef for a different meal.
Top the beef with grated mozzarella and place back in the oven on broil for 3-5 minutes.
Serve with a salad or on its own!

Video

Notes

You can use any type of ground meat or veggie ground you wish. I have made these with ground turkey and ground chicken and all of them were delicious.
You can use your air fryer to cook sweet potatoes at 370°F for 35-40 minutes if you prefer!
Don't love sweet potatoes? Use Yukon gold or russet potatoes instead!

Nutrition

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Pan Seared Ribeye Steak

Teri-Ann Carty — Mon, 29 Dec 2025 09:00:54 +0000

Home » Mains

Pan Seared Ribeye Steak

Created by: Teri-Ann Carty

This pan-seared ribeye steak is simple, flavourful, and perfectly cooked using just a cast iron skillet, butter, and fresh herbs! Follow this straightforward recipe to cook ribeye at home with steakhouse-level results that you'll love!

This post may contain affiliate links

How to Make The Perfect Pan Seared Steak

I was vegan for 11 years. Strictly. I created a whole brand on it. I had amassed a rather large following, and then one day I woke up and said I can’t be vegan anymore; not that I don’t want to, but I can’t. As most of you know, I am a recovered alcoholic. I got sober in 2012. What does that, and veganism, have to do with this here rib steak recipe? Almost everything. The day I woke up, and my body rejected the plant-based way of life, wasn’t an easy day. I knew that I was going to have to come clean on Instagram and tell my almost entire vegan platform I was going to start eating animals. I thought ok, get ready to lose half of your following. I had braced myself for the onslaught of hate, and while some spewed venom, most said “good for you” because I listened to my body.

Getting sober wasn’t a choice, and neither was going back to eating meat. For years before getting sober, I rejected what my body was screaming at me every day, and in the last year or so of eating a fully plant-based diet, the same quiet rumblings were mostly ignored. Going through menopause has been a very intense experience for me, and giving my body the nutrients it was deprived of for so long was just no longer an option. WHEN THE BODY IS SCREAMING, you finally have to wake up and listen. So the connection you see is everything. I now listen to my body and give it what it needs to thrive, whether that is an 8-ounce rib steak or a nap. I work diligently on staying in tune, and when I step out of alignment, my body always pays the price.

Let 2026 be the year you finally heed the whispers your beautiful body is trying to communicate to you. I’ll be rooting for you! PS, this recipe here is what I’ll be eating to welcome in my next year of life! Alongside the most incredible cheesy mashed potatoes. Make these together, and you’ll be thanking yourself!

Why Make Steak at Home When You Could Go Out?

Learning how to cook a ribeye at home is one of those kitchen skills that feels quietly powerful and very liberating! A well-seared ribeye doesn’t need much, mostly a good cut of meat, a hot and reliable pan, patience, and trust in the process. When done right, pan-seared ribeye steak honestly tastes better than what you’d order at a steakhouse. With a deeply caramelized crust and a tender, juicy interior, my mouth is watering just thinking about it!

This method is simple, unfussy, and repeatable. No marinades, no complicated steps, no guesswork. Just a cast iron skillet, a properly prepared steak, and a few minutes of focused attention. If you’ve ever wondered how to pan sear a steak and get it just right, this is the method I return to every time.

What Is Ribeye Steak?

Ribeye steak comes from the rib section of the cow and is prized for its marbling. Those fine streaks of fat running through the meat melt as the steak cooks, creating flavour, juiciness, and tenderness. The natural fat content makes a ribeye one of the most forgiving cuts to cook at home.

Should You Buy Bone-In or Boneless Ribeye?

Both are excellent, and preference will be the only reason you choose one cut over the other. Boneless ribeye cooks more evenly and is easier to manage in a pan, especially if you’re learning how to cook a ribeye steak on the stove. Bone-in ribeye offers slightly deeper flavour but can cook less evenly near the bone.

Ribeye Steak Ingredients

With only a handful of ingredients, know that you’ll make yourself the juiciest and tastiest steak you’ve ever had if you just trust the process! Here’s what you’ll need:

Ribeye steak: Well-marbled beef ribeye steak delivers flavour and tenderness.
Sea salt: Enhances flavour and helps create a crisp crust.
Fresh rosemary: Adds aroma and subtle herbal depth.
Butter: Used for basting and extra flavour toward the end of cooking.

Choosing the Right Ribeye Steak

Look for a steak that is at least 1 to 1½ inches thick. Thicker steaks allow you to develop a good sear without overcooking the inside. Fat marbling matters more than colour. Fine, even fat throughout the steak will give you the best results when pan frying ribeye steak.

Understanding the Ribeye Cut

Ribeye is a naturally tender cut, but its real strength lies in fat distribution. That fat renders as the steak cooks, adding moisture and flavour. This is why ribeye shines when cooked quickly over high heat. Overcooking your ribeye will go against you; medium is what we are looking for!

Why Cast Iron Is the Best for Cooking Ribeye

First of all, cast iron is ideal for many applications. Especially when you need high, consistent heat. Cast iron skillets retain heat better than any other pan, which is exactly what you need for a proper sear. High, steady heat allows the steak to form a golden-brown crust without sticking to the pan. Here is the cast iron pan that I use and love!

Preparing Your Cast Iron Ribeye for Cooking

Before you begin, make sure your pan is completely dry and preheated. A hot pan is essential, so take the time to preheat your pan, as it will prevent the steak from sticking.

How to Pan Sear Ribeye Steak

This method works for both medium-rare and medium doneness and can be adjusted slightly based on thickness.

Set Your Steak Out

Remove the steak from the fridge about two hours before cooking. Allowing it to come to room temperature helps it cook evenly and prevents a cold centre.

Pat Your Steak Dry and Season

You can use a paper towel to blot the steak thoroughly. You typically do not want any moisture in the cooking process. Season generously with sea salt on all sides. Let the steak rest uncovered at room temperature. Just before cooking, blot again and add another light seasoning of salt.

Sear, Flip, and Baste

Heat your cast iron skillet over high heat until very hot. Place the steak in the centre of the pan and immediately start timing. Sear for 3 to 4 minutes per side, depending on thickness. Do not move the steak while it sears; this is how you get that irresistible crust! Flip the steak, add butter and rosemary, and spoon the melted butter over the steak continuously. This adds extra flavour and encourages even cooking. Remove from the pan and let the steak rest for five minutes before slicing.

How to Ensure That Your Steak Is Cooked Perfectly

The most reliable way to check doneness is with a meat thermometer.

Medium-rare: 130–135°F internal temperature
Medium: 140–145°F internal temperature

Remember that the steak will continue cooking slightly while resting.

What to Serve with Steaks

Letting your steak be the main attraction is definitely what it’s all about; HOWEVER, your pan-seared ribeye with some cheesy mashed potatoes and you’ve got a flavour bomb of a plate. Roasted vegetables, a crisp green salad, mashed potatoes, or sautéed greens would also be totally acceptable side dishes!

FAQs About Pan-Seared Steak

How long to pan sear a steak? Most ribeye steaks take 3 or 4 minutes per side over high heat, depending on thickness.

Can I cook ribeye without cast iron? You can, but cast iron gives the best sear and most consistent results. Here is the cast iron pan that I use.

Should I use oil in the pan? With ribeye, the natural fat is usually enough, and the butter will also help. If needed, add a small amount of high-smoke-point oil.

How do I know when to flip the steak? When it releases easily from the pan and has formed a crust.

Do I need to finish the steak in the oven? Only if the steak is very thick and hasn’t reached the desired internal temperature after searing.

Did You Make This Recipe?

Let me know how this method worked for you by leaving a rating and review below. Here are some delicious sides to pair with your ribeye!

Roasted Carrots

Parsnip Mashed Potatoes

Cheesy Mashed Potatoes

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Pan Seared Ribeye Steak (med-rare/medium)

Course Main Course

Cuisine Canadian

Prep Time 15

Cook Time 10

Total Time 25

Servings people

Calories 572kcal

Author Teri-Ann Carty

Equipment

cast-iron pan
stove

Ingredients

1 pound ribeye steak
sea salt
1 rosemary sprig
2 tbsp butter

US Customary - Metric

Instructions

About 2 hours before cooking the steak, remove it from the fridge.
Pat the steak dry with paper towels.
Salt the steak generously on all sides. Allow the steak to rest at room temperature.
Before searing blot any moisture off of steak and season it again.
Heat a cast iron pan over high heat.
Place the steak in the middle of the pan and set a timer for 3-4 minutes (if the steak is thicker, go for 4 minutes). Do not disturb the steak during the 3 minutes.
Turn steak and set timer for 3 more minutes. Add butter and rosemary to the pan. Once the butter has melted, use a spoon to baste the steak.
Remove steak and allow it to rest for 5 minutes. No need to tent it.
Slice steak, season with flaky salt and enjoy.

Notes

If you prefer medium-well, cook for 5 minutes per side. The thickness of your steak will also determine how long you cook it for. If it is a large piece and super thick, you may have to finish it in the oven. Here is the cast iron pan I love and use!

Nutrition

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Arugula Pear Salad with Balsamic Date Vinaigrette

Teri-Ann Carty — Fri, 19 Dec 2025 09:00:57 +0000

Home » Mains

Arugula Pear Salad with Balsamic Date Vinaigrette

Created by: Teri-Ann Carty

This Arugula Pear Salad is fresh, elegant, and visually stunning. Think peppery arugula, sweet pear, truffled almonds, and shaved Parmigiano come together with a silky, unforgettable homemade Vomfass Balsamic Date Vinaigrette that you will want to drink! This salad feels elevated, yet simple and is perfect as a starter, side, or light meal.

This post may contain affiliate links

Arugula Pear Salad (with Truffled Almonds!)

As I was writing this, I realized I don’t have nearly enough salads and salad dressings on this website. So consider this my promise to you that in 2026 you will have waaay more savoury dishes, healthy homemade salad dressings and *perhaps* just a few less sweets. I love preparing savoury, and if that sounds good to you, make sure you are subscribed so you never miss a recipe! This salad is beyond amazing, and many of you may be thinking, “salad in the winter!?” and to that I say, absolutely! Salad is a year-round dish in my house; you always need your greens, and light meals should happen at least once a day. Here’s the thing: when a salad is tossed in a dressing that tastes GOOD, somehow it doesn’t feel like you’re eating something that was thrown together just because; a good dressing makes it feel intentional.

This salad is so simple, yet you’d never know. It reminds me of a salad that used to be on my old restaurant’s menu. A simple arugula salad with good quality almonds, pear and especially parmigiano is a must. The Vom Fass Date Balsamic Star is the star of this dressing (and maybe the whole salad). It makes such a wonderful vinaigrette, so if you’ve never made your own vinaigrette before, this is a good place to start. I love the quality of Vom Fass. It is by far one of the best-tasting ingredients in its category. They do vinegars, oils and a whole lot more. Check out their website and parous, I am sure you will fall in love with at least seven items. This homemade balsamic vinaigrette might be my new favourite. Alright y’all, let’s get into it!

Why Are Arugula Pear Salads So Popular?

There’s a reason the combination of arugula and pear shows up again and again on menus. Peppery arugula brings brightness and bite, while pears offer natural sweetness and juiciness that soften the greens beautifully. Together, they create contrast without conflict. Arugula pear salads are also incredibly versatile, and no two are the same. They can be light and refreshing or layered and indulgent, depending on the cheese, nuts, and dressing you choose. Add a well-balanced balsamic vinaigrette, and you have a salad that feels complete, not like an afterthought, but like the star of the plate!

Arugula Pear Salad Ingredients

This arugula and pear salad relies on a handful of thoughtfully chosen ingredients, each playing a role in balance and texture. Here is what you’ll need:

Fresh arugula: Peppery, bright, and slightly bitter, arugula forms the foundation of this salad and pairs beautifully with sweet fruit and rich cheese. Can you use spinach instead? You can use whatever leafy green you like.
Bosc pear: Firm yet juicy, Bosc pears hold their shape when cubed and offer a subtle sweetness without being watery.
Vom Fass Truffled almonds: These are addictive. Let me just start there. They’re crunchy, rich, and quite literally taste like luxury. If you can’t find them, roasted almonds or walnuts work beautifully as well, but trust me when I say, look for these.
Parmigiano cheese: Thinly shaved Parmigiano adds saltiness that grounds the salad and balances the fruit. You could play around with goat’s cheese or blue cheese, but the balance will differ.
Sea salt and cracked pepper: Essential for bringing all the flavours into focus.

Balsamic Vinaigrette Ingredients

This homemade balsamic vinaigrette is simple, elegant, and far more vibrant than anything store bought!

Vom Fass Date balsamic vinegar: Obsessed, this naturally sweet and mellow vinegar has dates infused and is the perfect base for the vinaigrette. This vinegar creates a beautifully rounded dressing without sharpness. If you can’t find this, don’t fret! Regular balsamic vinegar will work just as well; you may just want to tweak the maple syrup slightly.
Dijon mustard: Adds body and helps emulsify the dressing while contributing subtle heat.
Maple syrup: Enhances the sweetness of the date balsamic and balances acidity.
Garlic: Adds depth and savoury warmth.
Sea salt and cracked pepper: Essential for balance.
Vom Fass extra virgin olive oil: Smooth, fruity, and rich, olive oil gives the dressing its luxurious mouthfeel.

How to Make Balsamic Vinaigrette

Making your own balsamic vinaigrette recipe is one of the simplest ways to elevate everyday meals. Simply, add the balsamic vinegar, Dijon mustard, maple syrup, garlic, salt, and pepper to a small mason jar. Pour in the olive oil, seal with a lid, and shake vigorously until emulsified. Taste and adjust seasoning as needed. The dressing should be balanced, sweet, tangy, and smooth.

How to Make Arugula Pear Salad

This arugula pear salad recipe comes together quickly and is best assembled just before serving. Start by placing the arugula in a large mixing bowl. Top with cubed (or sliced) pear, chopped truffled almonds, and thin shavings of Parmigiano. Drizzle the vinaigrette lightly over the salad and gently toss to combine. Finish with sea salt and cracked pepper to taste. The goal is to coat, not drown. You want every leaf lightly dressed so the flavours remain distinct and fresh.

How to Toss a Salad Easily

The key to a good salad is gentle handling. Always toss in a large bowl, so ingredients have space to move without bruising. Add dressing gradually and toss with clean hands or salad servers. This allows you to feel when the leaves are coated just enough. Over-tossing or overdressing can flatten flavours and ultimately can weigh down your ingredients and ruin the texture of your salad. Most often, consider “less is more” when tossing your salad.

How to Customize Your Arugula Pear Salad

This easy arugula salad is wonderfully adaptable. You can swap the cheese for goat cheese or blue cheese if you prefer something creamier. Add grilled chicken, roasted squash, or prosciutto to turn it into a heartier meal. Walnuts, pecans, or hazelnuts work beautifully in place of almonds. A squeeze of lemon zest can brighten the dressing even more if desired. This salad welcomes personalization, so let it evolve with the season and whatever you have on hand.

What to Serve with Arugula Pear Salad

I love pairing pizza with salad, and this combination of flavours is so incredible, you’ll be making it at least once a week. Ok, maybe once a month, but it will be one of your go-to recipes for Friday pizza night, girls’ night or dinner for 1 (that’s me!). I ate the entire salad last evening and had 3 small pieces of the pizza (and if you’re wondering what pizza I paired it with, it was this High Protein Pepperoni Pizza!!!) You can also pair this pear arugula salad with roasted chicken, seared salmon, or a simple pasta alla norma. It also works well alongside soups, grain bowls, or as part of a holiday spread.

How to Use Leftover Balsamic Vinaigrette

This balsamic vinaigrette is far too good to use just once, and to be fair, the recipe definitely makes more than you will need for this salad alone (that was done intentionally, because damn, it’s gooood). Drizzle your vinaigrette over roasted vegetables, spoon it onto grilled meats, or use it as a marinade. It also makes a beautiful dressing for grain salads, lentils, or even sliced tomatoes with fresh herbs.

Storing Balsamic Vinaigrette

Store the dressing in a sealed mason jar in the fridge for up to one month. Olive oil may solidify when cold; simply let it sit at room temperature for a few minutes and shake well before using.

Why You’ll Love This Arugula Pear Salad

This is one of those delicious salads that feels effortless yet intentional. It’s quick to make, elegant on the plate, and balanced in flavour. The combination of peppery greens, sweet pear, crunchy nuts, and rich cheese makes every bite interesting. It’s a salad you’ll come back to again and again, reliable, beautiful, and endlessly adaptable. It’s also just beautiful, endlessly customizable and something that everyone can enjoy. I guarantee that if you put this salad together and add it to your holiday spread, it will disappear!

Arugula Pear Salad FAQ

How can I tell if the pear is ripe enough? A ripe pear will give slightly when pressed near the stem but still feel firm overall.

What kinds of pears are best for salad? Bosc and Anjou pears work best because they hold their shape and aren’t overly juicy.

Do I need to peel the pears? No. The skin adds texture and colour and softens beautifully when ripe.

How to cut pears for salad? Slice in half, remove the core, and cut into small cubes or thin slices depending on preference.

Can I use a different nut? Absolutely. Walnuts, pecans, or hazelnuts are all excellent alternatives.

Can I use any other greens in this salad? Yes. Baby spinach or mixed greens work well, though arugula offers the most contrast.

Did You Make This Recipe?

Don’t forget to leave a rating and review below, and let me know how you liked it! Try these delicious recipes next:

Bruschetta Pasta Salad

French Onion Soup Pasta Bake

One Pan Creamy Orzo Chicken

Healthy Cottage Pie

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Arugula Pear Salad (with truffled almonds!)

Course Main Course, Salad, Side Dish

Cuisine Canadian

Prep Time 10

Total Time 10

Servings servings

Calories 570kcal

Author Teri-Ann Carty

Equipment

small mason jar, chefs knife, cutting board, vegetable peeler

Ingredients

Vomfass Balsamic Date Vinaigrette

½ cup Vom Fass date balsamic vinegar
1 tbsp dijon mustard
1 tbsp maple syrup
1 garlic clove finely minced
sea salt and cracked pepper
½-¾ cup Vom Fass olive oil

Arugula Pear Salad with Vom Fass Truffled Almonds

6 cups arugula
½ Bosc pear cubed
½ cup Vom Fass Truffled Almonds roughly chopped
Parmigiano cheese thinly shaved
2-3 tbsp Vom Fass date balsamic vinaigrette
sea salt and cracked pepper

US Customary - Metric

Instructions

For the Dressing

To a small mason jar, add ingredients as they are listed. Seal with a lid and shake vigorously to emulsify.
Store in the fridge up to a month.

For the Salad

Place arugula in a large bowl. Top with pear, almonds and Parmigiano.
Drizzle vinaigrette on top and toss to combine.
Season with salt and pepper to taste.

Notes

If you can't find Vom Fass date balsamic vinegar, use whatever kind of balsamic you can find!
Same with the truffled almonds; these are SO GOOD, but a roasted almond or walnut would be lovely.

Nutrition

The post Arugula Pear Salad with Balsamic Date Vinaigrette appeared first on Teri-Ann Carty.

High Protein Pepperoni Date Pizza

Teri-Ann Carty — Fri, 19 Dec 2025 09:00:45 +0000

Home » Mains

High Protein Pepperoni Date Pizza

Created by: Teri-Ann Carty

This High Protein Pepperoni Date Pizza features a tender homemade cottage cheese crust topped with pepperoni, sweet dates, melty mozzarella, and Vomfass chilli oil. It’s a nourishing, satisfying twist on pizza night that delivers bold flavour, protein and additional nutrition value you often don't get from pizza! Make this for a cozy night in, lunch on the weekend or hosting your besties.

This post may contain affiliate links

High Protein Pepperoni Date Pizza (with Cottage Cheese Crust)

Are you ready for the sweet, salty and spicy combination of your dreams? Well, get ready because this High Protein Pepperoni Date Pizza is about to become your new favourite date night or bestie hangout meal ever! I love me some pizza, but thanks to higher blood sugar (no really, I am actually thanking it), I was forced to come up with a high protein, low carb version that doesn’t make me feel like I’m missing out. Many of you have already tried my pesto and ground beef pizza, but this one has to be my fave so far. I’m obsessed with sweet and salty, and with that little spicy kick, thanks to the Vomfass Chili Oil. My goodness, I just can’t get enough, it’s way too good!

I don’t know who needs to tell you this, but pizza night can be both comforting and nourishing. All you have to do is get a little creative and make it at home! This high protein pizza is the perfect example of how the two can coexist beautifully. This recipe takes everything we love about homemade pizza and reimagines it with a protein-forward crust made from cottage cheese, eggs, and Parmigiano. The result is a tender, savoury base that feels indulgent but supports balanced eating.

Have you ever eaten pizza with a side of salad? It might just be my favourite combo, it goes hand in hand really. I recently made a very simple but elegant Arugula Pear Salad to pair with this pizza, and they were truly a match made in heaven. You do not need to do like me, but seriously, why wouldn’t you?! Modify if you can’t get your hands on products, but if you can, I cannot recommend them enough!

All the Vom Fass products are of the highest quality, and because I see and taste the difference, it is so difficult for me when I run out. As it stands right now, Vom Fass isn’t available to order in Canada, but all of my American friends can and should be ordering from their site. Everything to stock your pantry and the best gift ideas for your foodie friends and family. Whether you top this pizza with Vom Fass Chili Oil or you create your own (or you skip altogether; the heat isn’t for everyone), you’re going to love this homemade pepperoni pizza recipe!! Let’s get into it.

What Makes This Pizza High Protein?

The high protein starts with the crust! Instead of traditional yeast-based dough, this version uses cottage cheese, eggs, and Parmigiano to create a protein-rich foundation that’s both sturdy and tender. Cottage cheese alone contributes a significant amount of protein while keeping the crust moist and light. The toppings you choose can also play a role in additional protein. In this case, pepperoni adds additional protein and richness, while cheese contributes both protein and fat for satiety. Altogether, this pizza delivers more balanced macronutrients than traditional versions, which makes it a great option for anyone looking for healthy homemade pizza that still feels indulgent!

High Protein Pepperoni Date Pizza Ingredients

Each ingredient in this cottage cheese pizza works together to create flavour, structure, and balance. Here’s what you’ll need:

Cottage cheese: The base of the crust, adding protein, moisture, and tenderness. Full fat cottage cheese will provide the best texture, but low fat works too.
Parmigiano cheese: Adds structure and a salty, savoury depth that strengthens the crust.
Eggs: Bind everything together and help the crust set while baking.
All-purpose flour: Just enough to give the crust stability without weighing it down. I have not tested this recipe gluten free, let me know if you try it!
Oregano: Adds classic pizza flavour and warmth.
Salt and pepper: Essential for seasoning the crust properly.
Pepperoni: Savoury, salty, and rich, the perfect contrast to the sweet dates. You could also go with Prosciutto or a plant based alternative.
Dates: Bring a natural sweetness that balances the saltiness of the pepperoni and cheese.
Mozzarella: Melts beautifully and gives that classic pizza pull.
Baby arugula: Adds freshness and a peppery finish once the pizza is baked. This complements the Arugula Pear Salad I made to pair with this pizza!
Vom Fass Chilli Oil: A final drizzle that ties everything together with gentle heat.

How to Make High Protein Pizza

You may be surprised to know that this easy, healthy pizza comes together quickly and doesn’t require any special equipment! Here’s how to make it:

How to Make Homemade Cottage Cheese Pizza Crust

This cottage cheese pizza crust is surprisingly simple and incredibly forgiving. Preheat your oven to 350°F and line a baking sheet with parchment paper, lightly oiling it to prevent sticking. In a bowl, combine the cottage cheese, Parmigiano, eggs, oregano, salt, and pepper. Mix until fully combined, then spread the mixture evenly onto the parchment, shaping it into your desired pizza size.

Bake for 25–30 minutes until the crust is golden and set. Allow it to rest briefly so it firms up before topping. That short pause is more important than you might think, as it allows the proteins to set, making the crust easier to top and slice. The result is a tender, slightly crisp base that holds together beautifully.

Add the Toppings

Top the baked crust with pepperoni, scatter over the chopped dates, and finish with freshly grated mozzarella. Return the pizza to the oven and bake for another 8 minutes, allowing the cheese to melt and bubble.

Broil and Finish

Switch the oven to broil for the final 1–2 minutes to lightly brown the cheese. Remove from the oven and let the pizza rest for two minutes before slicing. Finish with a drizzle of the Vom Fass chilli oil and a handful of fresh arugula, then serve and enjoy.

Optional High Protein Pizza Toppings

One of the best parts about making your own pizza is being able to totally customize it. You can also swap pepperoni for grilled chicken, prosciutto, or turkey sausage if you don’t like pepperoni. While this recipe cannot be made vegan, it totally can be made vegetarian by skipping the pepperoni and topping with roasted vegetables like mushrooms, zucchini, or red onion. Olives or sun-dried tomatoes would also be a great option that adds a little saltiness. A spoonful of ricotta or cottage cheese on top can add even more protein.

How to Serve High Protein Pepperoni Date Pizza

Serve this pizza hot, sliced, and finished with arugula and Vom Fass chilli oil. It pairs beautifully with a simple salad like the Arugula Pear Salad that I just recently made to go along with this pizza! The pizza is completely satisfying enough to eat all on its own, and leftovers will reheat beautifully in the oven or air fryer!

Why You’ll Love This Easy High Protein Pizza Recipe

First of all, what is there NOT to love about pizza?! This high protein pizza delivers everything you crave from fast food, but it’s made at home with whole, nourishing ingredients. It’s comforting, packed with flavour, high protein and low carb! Basically, the pizza sent from the gods! It’s a healthy pizza recipe that doesn’t feel restrictive, heavy, or overly complicated. The crust is tender, the toppings are bold, and the sweet-salty combination of pepperoni and dates is genuinely addictive. It’s proof that eating well can still feel joyful, indulgent, and deeply satisfying.

Tips for Making Perfect Cottage Cheese Pizza Crust

Use full-fat cottage cheese for the best texture.
Spread the crust evenly so it bakes consistently.
Allow the crust to rest briefly before topping.
Don’t overload with toppings, balance is key.
Finish with Vom Fass chilli oil!

Frequently Asked Questions About This Pizza

Is this pizza gluten free? This recipe includes a small amount of flour, but a gluten-free flour blend would likely still work as a substitute.

Can I make this pizza ahead of time? Yes. You can bake the crust in advance, refrigerate it, and add toppings just before serving.

Does cottage cheese taste noticeable in the crust? No. Once baked, the cottage cheese melts into the crust and simply adds richness and tenderness.

Is this a low fat pizza? It’s lower in fat than many traditional pizzas, especially if using low-fat cottage cheese, but still balanced and satisfying.

Did you make this recipe?

Don’t forget to leave a comment and rating below, and let me know how you liked it! Try these recipes next:

High Protein Cottage Cheese Pizza

Creamy Butternut Squash Mac And Cheese

Pomegranate Lamb And Rice

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

High Protein Pepperoni Date Pizza

Course Dinner, Main Course

Cuisine Canadian

Prep Time 15

Total Time 50

Servings pizza

Calories 706kcal

Author Teri-Ann Carty

Equipment

baking sheet oven

Ingredients

1 cup full fat cottage cheese low fat will work as well
½ cup parmigiano cheese
2 eggs
¼ cup all purpose flour
1 tsp oregano
½ tsp salt
pepperoni
3-5 dates roughly chopped
1 cup mozzarella freshly grated
baby arugula for topping
Vomfass Chilli Oil

US Customary - Metric

Instructions

Preheat oven to 350°f and line a baking sheet with parchment paper. Add 1 tsp of oil to prevent the dough from sticking.
To a bowl, add cottage cheese, Parmigiano, eggs, flour and spices and mix until fully combined.
Spread into the desired shape onto parchment paper.
Bake for 25-30 minutes until golden brown. Let the dough rest for 2 minutes before adding pepperoni. Scatter dates on top of the pepperoni and finish with the mozzarella cheese.
Bake for another 8 minutes.
Finally, turn the oven to broil and for the final 1-2 minutes to slightly brown your cheese.
Let the pizza rest for 2 minutes, top with chilli oil, slice and enjoy!!

Notes

The pepperoni and date combo is insanely delicious, especially with the chilli oil, but my ingredients are just a guide. You can add whatever you like to the pizza crust.

Nutrition

The post High Protein Pepperoni Date Pizza appeared first on Teri-Ann Carty.

Single Serve Chicken Pasta

Teri-Ann Carty — Mon, 15 Dec 2025 09:00:02 +0000

Home » Mains

Single Serve Chicken Pasta

Created by: Teri-Ann Carty

This Single Serve Chicken Pasta is creamy, comforting, and perfect for busy nights. Made with sautéed vegetables, shredded chicken, Parmigiano, and hot pasta water, it comes together in under 30 minutes and makes the ideal quick, satisfying meal for one. Cozy, nourishing, and beautifully simple.

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Single Serve Chicken Pasta (Creamy, Cozy & Perfect for One)

I have been cooking for 1 now for just over a year now, and it’s taken me some time to adjust; however, I think I’ve cracked the ratio for single serving pasta and felt compelled to share! I know cooking for 1 can be boring. More often than not, after a long day of recipe developing and then teaching, the last thing I want to do is cook, but pasta always rescues me. A hot, delicious, fast and easy meal in no time sounds like a win to me.

This wildly easy chicken pasta comes together in around 25 minutes and is the perfect dinner for one. While the pasta is cooking, you prepare the veggies and the “sauce”. I put that in quotations because there really isn’t a sauce per se. The sauce for this comes together with a little butter, pasta water and cheese. Trust me, it will all make sense once you start cooking. Of course, you can add a touch of cream if you want the sauce dinner richer. Also, go with any medley of veggies you have withering away in your crisper!

And while I say this is a single serve pasta, this recipe actually fed me twice. A larger dinner portion and a smaller lunch the next day. I roasted a chicken on Sunday and have been slowly eating my way through it, and it was perfect for this pasta. I measured out 4 ounces of pasta for this (I use a kitchen scale-highly recommend this one) and 4 ounces of shredded chicken. The recommendation of pasta per person is 2 ounces, but I knew I was going to want leftovers, so I went with 4.

Ingredients for Single Serve Chicken Pasta

With a handful of ingredients, each one contributes essential flavour and texture. They come together quickly, creating a balanced and satisfying meal. All you need is a medium-sized pot with a lid and deep-sided pan. Check out my favourite cookware if you’re in the market for some new goodies!

Short pasta: Cavatelli, fusilli, or penne work beautifully. Short shapes hold the sauce well and make this feel hearty and comforting. This is the pasta I used, it’s pretty much my go to!
Olive oil: Adds richness and helps bloom the chilli flakes for gentle heat.
Chilli flakes: A small pinch brightens the dish and adds warmth without overpowering.
Shallot or onion: Brings sweetness and depth as it softens in the oil.
Garlic: Adds that savoury, aromatic base so important in simple pasta recipes.
Cremini mushrooms: Their earthy flavour adds body and umami, helping create a well-rounded sauce.
Zucchini: Lightens the dish and adds delicate sweetness as it softens. Add any other vegetables you’d like here if zucchini isn’t your thing.
Cooked shredded chicken: Makes this a protein-rich, satisfying meal while keeping the cooking time short. I used leftover roasted chicken.
Parmigiano: The heart of the sauce, melts into the pasta water and creates a creamy, glossy coating.
Butter: Adds silkiness to the sauce and rounds out the flavours beautifully.
Hot pasta water: The true magic ingredient. It helps emulsify the starch, cheese, and butter into a proper sauce.
Sea salt + cracked pepper: Essential for seasoning, always. Season according to your own personal preference!

How to Make Chicken Pasta

Making this single serving chicken pasta is incredibly simple and takes less than 30 minutes from start to finish. Let’s get into it!

Cook the Pasta

Boil a pot of well-salted water and cook your pasta according to the package directions. Reserve at least ⅓ cup of hot pasta water before draining.

Build the Base

In a deep-sided pan over medium-high heat, warm the olive oil and chilli flakes. Add the shallot and cook until softened and fragrant. Add the mushrooms, and toss to coat them in the oil. They will soften and release liquid. Add the zucchini next and season everything with sea salt and cracked pepper. Add the shredded chicken and Parmigiano. At this stage, the mixture may look dry; that’s exactly right because the sauce comes next!

Make the Sauce

Pour in the reserved hot pasta water and the cheese, and stir until your cheese is melted and emulsifies into a silky sauce. Add the butter and stir once more.

Add the Pasta

Fold the cooked pasta into the sauce. If the dish looks dry, simply add a splash more pasta water until you reach a glossy, creamy consistency. Drizzle with a touch of olive oil, sprinkle with extra Parmigiano, and adjust seasoning.

How to Customize Your Chicken Pasta

This is one of those recipes that you can swap the ingredients with whatever you have on hand, and it will always turn out deliciously! Consider swapping chicken for chickpeas or sautéed shrimp. Add spinach, kale, or cherry tomatoes for extra vegetables. Want a different flavour for your sauce? Stir in a spoonful of pesto or sun-dried tomatoes for extra depth. When I tell you it’s endlessly customizable, I truly mean it.

Why You’ll Love This Chicken Pasta Recipe

Who doesn’t love a quick and easy pasta recipe perfect for busy weeknights? This is the kind of meal that feels both elegant and effortless, because you deserve it! Yes, this is a single serve recipe, but leftovers are completely possible and if you really want to, double or triple the ingredients, and you can feed more people.

The flavour is balanced, comforting, and deeply satisfying without requiring a long ingredient list or complicated steps. It’s a beautiful option for a lazy dinner for one, a nourishing work-from-home lunch, or a simple recipe for those evenings when you want something delicious that doesn’t demand much of you.

Why I Love Single Serve Recipes

Cooking for one can feel wonderfully grounding. It gives you permission to slow down, connect with yourself, and create something just for you. Single serving recipes also eliminate waste, save time, and give you the freedom to customize every flavour to your exact preference. Who doesn’t love a meal that cleans out the fridge of leftovers but feels like it was made especially for you.

Whether you call it a healthy single serving recipe, an easy dinner for 1, or simply a cozy night in, these meals remind us that feeding ourselves well is a form of care. Even if you live with others, taking time to make a meal that is just for you, really is special.

Chicken Pasta FAQ

How much salt to put in pasta water? The water should taste like the sea. Properly salted water deeply seasons the pasta from within.

Can I make this chicken pasta dairy-free? Yes you can. Replace the butter with olive oil and use a dairy-free parmesan-style cheese or nutritional yeast. The sauce will still come together beautifully with the pasta water.

What’s the best pasta shape for single-serve chicken pasta? Short pasta shapes like cavatelli, penne, fusilli, or rigatoni work best. It keeps the whole pasta dish bite size!

Can I make this recipe without leftover chicken? Of course. If you don’t have leftover chicken, simply pan-sear a small chicken breast or use rotisserie chicken.

Did you make this recipe?

Don’t forget to leave a comment and rating below! I would love to hear how you enjoyed this simple chicken pasta for one! Try these recipes next:

Burrata Turkey Bolognese Pasta

Vegan Creamy Tomato Pasta

Marry Me Chicken Pasta

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Single Serve Chicken Pasta

Course Main Course, Pasta

Cuisine Canadian, Italian

Prep Time 15

Cook Time 20

Total Time 35

Servings serving

Calories 1100kcal

Author Teri-Ann Carty

Equipment

medium-sized pot with lid
deep sided pan
stove

Ingredients

4 oz short pasta I used cavatelli
2 tbsp olive oil
1 pinch chilli flakes
½ shallot or onion, sliced
1 clove garlic minced
3 cremini mushrooms sliced
½ zucchini sliced into rounds
4 oz shredded and cooked chicken
¼-½ cup grated Parmigiano
1 tbsp butter
⅓ cup hot pasta water
sea salt and cracked pepper to taste

US Customary - Metric

Instructions

Salt the boiled water and cook the pasta according to the package. Mine took 14 minutes.
To a pan over medium/high heat, add olive oil and chilli flakes.
Add shallot and cook until it starts to soften.
Add mushrooms, tossing to coat. Mushrooms should start to soften after a couple of minutes. Add zucchini rounds. Season with salt and cracked pepper.
Add cooked chicken and Parmigiano. Stir everything together. The mixture will look dry. Add 1/4 cup of pasta water and stir until cheese starts to melt into the water, creating a "sauce". Add butter and pasta.
If pasta looks a little dry, add a bit more water. Drizzle with olive oil, add a tbsp more cheese and toss one last time. Check for seasoning and serve.

Notes

Use whatever pasta you have on hand. Gluten-free works amazingly too.

Nutrition

The post Single Serve Chicken Pasta appeared first on Teri-Ann Carty.

Red Lentil Tomato & Sausage Soup

Teri-Ann Carty — Mon, 22 Sep 2025 08:00:34 +0000

Home » Mains

Red Lentil Tomato & Sausage Soup

Created by: Teri-Ann Carty

This Red Lentil Tomato & Sausage Soup is the definition of cozy comfort! Savoury, satisfying, and layered with flavour, this soup is made with simple ingredients and simmered in a Dutch oven to perfection. All it takes is one pot and a little time to make the ideal chilly night, meal prep, freezer friendly soup that you'll be craving on repeat.

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Red Lentil Tomato & Sausage Soup

If you ask me, soup season is pretty much here, but you’d never know based on the looks outside as I write this blog! It’s sunny and as warm as it could be for a mid-September day, and as much as I live for weather like this, I know that fall is creeping in. The dip in temperatures at night is undeniably colder than it was just a few weeks ago. In about a week, it will be the fall solstice, and honestly, I’m not mad about it. Our bodies start moving differently as the cold comes in, our cravings change, and I love that feeling.

I love a good soup, and I promise to deliver on creating more delicious one pot meals to make life a little easier as we head into colder days. Soups are a wonderfully delicious and relatively inexpensive meal to make. I love that you can clear out your fridge and freezer and have a nutrient dense, protein rich meal (or meals if you live alone) on the table in approximately 30-45 minutes. As most of us know, the longer a soup sits, the tastier it gets, so double batch, triple batch, throw some in the freezer, and definitely have a bowl the next day!

What Does Tomato Lentil Soup Taste Like?

Lentil tomato soup is earthy, subtly sweet, and deeply savoury, especially when paired with sausage and warming spices. The lentils break down slightly, giving the soup a creamy, rich consistency without needing cream. The combination of crushed tomatoes, fresh heirlooms, and a touch of tomato paste gives it a sweet, tangy backbone that ties everything together. And let’s not forget the sausage, it adds a peppery, spiced depth that transforms this into the best tomato and lentil soup recipe you’ll try all season!

Red Lentil Tomato & Sausage Soup Ingredients

This recipe makes use of fridge staples, pantry heroes, and a few fresh favourites:

Olive oil: Provides a rich base for sautéing the aromatics and adds a smooth, silky texture to the soup.
Chilli flakes: Add subtle heat and depth to the overall flavour without overpowering the dish.
Onion: Brings sweet, savoury flavour and forms part of the essential soup base.
Carrots: Add natural sweetness and contribute to the hearty texture of the broth.
Celery: Balances the sweetness of the carrots and onion while adding aromatic depth.
Garlic: Offers a warm, pungent aroma that deepens the savoury base of the soup.
Sausage: Use your sausage of choice, Italian, vegan, whatever you desire! Each sausage will deliver a rich, meaty flavour with a touch of spice that enhances the body of the soup.
Tomato paste: Concentrates tomato flavour and adds a slight tang that sharpens the broth.
Heirloom tomatoes: Provide freshness and acidity, helping to build a well-rounded tomato profile. These babies are all over the farmers’ markets right now. Get them fresh!
Crushed tomatoes: Create the bulk of the soup’s tomato base, adding body and richness.
Dried thyme: Offers earthy, slightly minty notes that balance the acidity of the tomatoes.
Dried oregano: Brings a familiar Mediterranean flavour that complements both the tomato and sausage.
Red lentils: Cook quickly and melt into the broth, providing protein, fibre, and a creamy texture without the need for dairy.
Vegetable or chicken stock: Forms the flavorful liquid backbone of the soup and carries all the ingredients together.
Parmigiano rind (optional): Infuses the soup with a salty, nutty complexity as it simmers.
Kale: Adds a vibrant pop of green and an earthy bite, plus a boost of nutrients just before serving.

How to Make Red Lentil Tomato Soup

Making this soup is quick and easy. Packed with pantry staples, this soup comes together in under an hour and serves 6. Let’s get into it!

Sauté the Aromatics

Start by heating a generous drizzle of olive oil in your large Dutch oven over medium heat. Add the onion, carrots, celery, and a pinch of chilli flakes. Stir frequently, cover the pot with a lid, and let the vegetables soften and sweat. This step helps develop the base flavour of your soup.

Build the Flavour

Once the veggies are tender, stir in the garlic until fragrant. Add the sausage to the pot, breaking it apart with a spatula as it browns. Stir in the tomato paste and toast it for about a minute, then mix in the chopped fresh tomatoes and the can of crushed tomatoes.

Simmer the Soup

Add in the dried thyme, oregano, and rinsed red lentils. Pour in the stock (or water), toss in the Parmigiano rind, and season everything with salt and pepper. Cover and simmer the soup for 15 to 20 minutes until the lentils are soft and the flavours are well developed.

Finish with Greens and Serve

Once the lentils are tender, stir in the chopped kale and let it wilt down into the soup. Taste and adjust the seasoning if needed. Ladle the soup into bowls and top with freshly shaved Parmigiano or Pecorino for a cozy, hearty finish.

How to Customize This Homemade Tomato Soup

This easy sausage soup recipe is incredibly flexible and can be adjusted to suit your pantry or dietary needs. It’s super vegan friendly, all you need to do is skip the parmigiano rind and use your choice of sausage. Try adding chickpeas or a veggie ground to beef up the soup. Craving more heat? Add a spoonful of harissa or an extra pinch of chilli flakes to turn up the spice. And if you desire more texture and staying power, stir in cooked grains like quinoa or farro near the end of cooking. This soup is truly adaptable to what you have on hand and your personal preferences!

Want to Make This Tomato Soup Creamy?

This soup is already creamy thanks to the lentils, but if you’re craving even more creaminess, try blending half the soup with an immersion blender and stirring it back in. You can also add a splash of coconut milk or cream at the end for a luxurious twist.

How to Store and Reheat This Homemade Lentil Tomato Soup

Leftovers are your best friend with this recipe.

Storage: Transfer cooled soup to an airtight container and refrigerate for up to 5 days.
Freezing: It freezes beautifully—just leave out the Parmigiano rind if you’re freezing the whole batch.
Reheating: Warm gently on the stove over medium-low heat or microwave in 1–2 minute intervals, stirring in between.

Why You’ll Love This Quick and Easy Red Lentil Soup

This red lentil soup is everything you want in a weeknight meal: wholesome, filling, and budget-friendly. It’s built with accessible ingredients that deliver big flavour without a lot of fuss. Red lentils are quick-cooking and require no soaking, which means you can get a cozy, nourishing dinner on the table in under an hour. Thanks to the combination of lentils, sausage, and kale, this soup is also packed with plant-based protein, fibre, and iron. It’s perfect for meal prep and holds up beautifully in the freezer for easy reheat-and-eat lunches. Even better? This recipe is naturally gluten-free and can be made dairy-free with a few simple swaps. If you’ve been craving a hearty sausage soup that’s equal parts comforting and nutritious, this one will not disappoint. It’s satisfying, flavourful, and leaves you feeling grounded and well-fed.

Red Lentil Tomato & Sausage Soup FAQ

What kind of sausage should I use? Any sausage you prefer; you can never go wrong with a classic Italian sausage. If you want to keep it plant based, switch it up to something that fits your needs.

Can I make this vegetarian? Yes, just omit the sausage!

Do red lentils need to be soaked? No soaking necessary! Red lentils cook quickly and break down beautifully in soups.

What’s the best pot for soup? A heavy-bottomed Dutch oven like this Staub Cocotte is ideal for heat retention and even cooking.

Try These Other Cozy Recipes

Love a warming bowl? These Teri-Ann favourites might be right up your alley:

Sweet Potato Chicken Soup

Hearty Mushroom Soup

Roasted Garlic Carrot Squash Soup

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Tomato Red Lentil & Sausage Soup

Course Main Course, Soup

Cuisine Canadian

Prep Time 15

Cook Time 30

Total Time 45

Servings servings

Calories 387kcal

Author Teri-Ann Carty

Equipment

Stove top, sharp knife, fine mesh sieve
Large Dutch Oven

Ingredients

4 tbsp olive oil
pinch chilli flakes
½ onion diced
1 large clove garlic finely minced
2 carrots diced
2 celery stalks diced
2 sausages casing removed
1 tbsp tomato paste
1 tsp dried thyme
1 tsp dried oregano
2 large heirloom tomatoes chopped
1 796 ml can crushed tomatoes
1½ cups red lentils rinsed
4 cups chicken broth veggie stock or water
4 cups kale chopped
1 parmigiano rind
pinch sea salt
pinch cracked pepper

US Customary - Metric

Instructions

Heat a Dutch oven over medium-high heat. Drizzle oil into pan and add chilli flakes, onion, chopped carrot and celery. Cover pot with a lid and cook for 10 minutes, stirring frequently.
Add garlic and stir until fragrant.
Add sausage, breaking it up with a spatula.
Stir in tomato paste and cook for approximately 1 minute.
Add fresh and canned tomatoes into the pot, stirring to combine.
Sprinkle dried herbs over the mixture,
Add rinsed lentils into the pot, stirring to combine.
Pour in stock and water. Drop in Parmigiano rind and season generously. Cover the pot with the lid and cook until the lentils are done. Approximately 15-20 minutes (depending on the freshness of your lentils).
Once the lentils are cooked, toss in kale. Use your spatula to submerge the kale. Once kale has softened, your soup is ready. Check for seasoning and add more salt and pepper if desired.
Serve into bowls and shave either Parmigiano or Pecorino on top.

Notes

I love using dried red lentils for this recipe, but if you prefer to use canned chickpeas or beans, please feel free.

Nutrition

The post Red Lentil Tomato & Sausage Soup appeared first on Teri-Ann Carty.

The Best Vegan Creamy Tomato Pasta

Teri-Ann Carty — Wed, 16 Jul 2025 08:00:36 +0000

Home » Mains

The Best Vegan Creamy Tomato Pasta

Created by: Teri-Ann Carty

Enjoy this rich and comforting Creamy Tomato Pasta that’s entirely dairy-free and bursting with flavour! Made with cashews, cherry tomatoes, gochujang, and lemon for a bright, tangy twist on the classic creamy sauce. This one-pot vegan pasta is ready in under an hour and perfect for cozy nights in.

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The Best Vegan Creamy Tomato Pasta

Once upon a time, there was a yogi who lived a fully plant-based lifestyle. She gave up alcohol and decided to become vegan and gluten-free also. She changed her life so radically that her friends and family barely recognized the human she was quickly transforming into. That was me back in 2012. It started with getting sober; everything changed after that. I lived a vegan life until 2021. I was knee deep in perimenopause and knew that something needed to change. My body told me I was ready to incorporate animal products, and while the choice was difficult, I made it unabashedly.

In the time I was vegan, I created a ton of recipes. It’s how my website came to exist. I crowned myself the pasta queen long before the Granola title came along, and my goodness, did I ever make a lot of pasta recipes. This recipe has been in the vault forever, one of those go to recipes that you don’t share because it’s just so familiar that you don’t even consider that others might fall madly in love with it. It came to my mind recently when I was deciding what I wanted to make for dinner, and I thought this is a good one – people deserve to enjoy it!!

I have always enjoyed my creamy vegan sauces. I think I do a damn good job at combining just the right ingredients to make something super savoury and falvorful. This sauce is the bees’ knees! The texture is creamy, tangy and oh so divine. I used to love serving it to my meat eating friends. They “put up” with my vegan cooking because they love me, but mainly because it TASTES GREAT. I wouldn’t dream of serving mediocre, lacklustre food to anyone, vegan or not. Since not being vegan anymore, I’ve still made this recipe countless times and recently tried serving it with seared salmon, chicken and shrimp (not at the same time), and it was delicious. I highly recommend playing around with this recipe to make it all your own!

Creamy Tomato Pasta Ingredients

This creamy vegan pasta uses wholesome ingredients to create a luscious, rich sauce without any dairy:

Rigatoni: A sturdy, short pasta shape that holds onto the creamy tomato sauce and gives the dish its satisfying bite. I love Pasta Rummo’s gluten free pasta. Use whatever pasta you’d like!
Cashews: Soaked and blended, these provide the base for the dairy-free cream sauce, adding richness and body. If you don’t soak them, make sure you boil them for a few minutes to soften.
Navy beans: Help to thicken the sauce while adding plant-based protein and fibre for a more filling meal.
Dijon mustard: Adds a subtle tang and sharpness that brightens up the entire sauce.
Lemon juice: Cuts through the richness and balances the deep tomato and umami flavours with acidity.
Olive oil: Used to sauté the aromatics and deepen the flavour of the base.
Chili flakes: Offer gentle heat that enhances the savoury and sweet elements of the dish.
Onion: Creates a fragrant, sweet foundation for the tomato sauce.
Garlic: Builds flavour and gives the sauce a classic, comforting base note.
Cherry tomatoes: Juicy, sweet, and full of fresh tomato flavour that softens beautifully when cooked.
Vegetable broth: Helps blend the sauce while enhancing the umami and tomato depth.
Tomato paste: Intensifies the tomato flavour and adds a rich, slightly sweet note.
Gochujang paste: Offers a subtle fermented heat that deepens the savoury complexity without overpowering. This is the gochujang that I use (please note it’s not vegan), but many varieties are!
Vegan parmesan or Parmigiano: Adds the final savoury finish with nutty, salty depth, elevating the creamy texture.

How to Make Vegan Creamy Tomato Pasta

This pasta is quick, easy and delicious! Make it anytime you’re craving a bowl of comfort or serving a crowd.

Cook the pasta and make the sauce

Bring a large pot of salted water to a boil and cook the pasta until al dente. Reserve 2 cups of pasta water before draining. While the pasta cooks, blend soaked cashews, navy beans, Dijon mustard, lemon juice, salt, pepper, and 1 cup of pasta water until silky smooth. The sauce should be pourable—add more pasta water as needed.

Sauté the aromatics and build the sauce base

In a deep-sided pan or Dutch oven, heat olive oil and chili flakes over medium heat. Add the diced onion and sauté until translucent. Stir in the garlic, then add cherry tomatoes, salt, pepper, and a splash of vegetable broth. Add tomato paste and cook briefly before stirring in the gochujang. Cook until tomatoes begin to burst, pressing them gently with the back of a spoon.

Combine, adjust, and serve

Pour the creamy cashew sauce into the pan and stir to combine. Add the cooked pasta and stir, using additional pasta water or broth to reach a creamy consistency. Finish with vegan parmesan, adjust seasoning, and serve warm.

Why Starchy Pasta Water is Your Best Friend!

That cloudy, salty liquid left in the pot after cooking your pasta? It’s liquid gold my friends! Starchy pasta water helps emulsify and thicken the sauce while ensuring everything clings beautifully to the pasta. It’s the key to turning this into a creamy tomato pasta sauce without cream into the creamiest, dreamiest sauce you’ll ever have. Reserve more than you think you’ll need. You can always add extra as you stir in the pasta.

How to Customize This Easy and Delicious Creamy Tomato Pasta Sauce

This creamy tomato pasta has endless possibilities and you can make it all your own. Take a look around your kitchen and see what you could add.

Pasta Swap: If you don’t have rigatoni, you can easily swap it with other short pasta shapes like penne, fusilli, or shells.
Adding Texture: Consider adding roasted red pepper or sun-dried tomatoes for a deeper, more complex flavour.
Nutrition Boost: For an extra boost of plant-based nutrients, stir in spinach or kale just before serving. You can also bulk up the texture and protein with chickpeas or sautéed mushrooms.
Heat things up: Add extra chili flakes or even a spoonful of chili oil to dial up the spice.

What to Serve With Creamy Tomato Pasta

This creamy tomato pasta recipe is comforting and satisfying all on its own, but a few simple sides can round out the meal beautifully. Try pairing it with garlicky sautéed greens like broccolini, kale, or chard. The bitterness and texture of leafy greens complement the rich, creamy sauce perfectly. A crisp green salad is always a nice side to any pasta. Want to go the classic route? Garlic bread!

Why This is the Best Creamy Tomato Pasta

This isn’t just another creamy tomato pasta recipe—this is a pantry-friendly, flavour-packed, and truly satisfying dish that checks every box. First, it’s a one pot wonder, which means minimal cleanup. The sauce is made entirely from scratch and is completely dairy-free, yet still incredibly creamy and indulgent.

You’ve also got a whole lot of protein and fiber in this dish, making it not only delicious but also nutritious! The recipe is totally adaptable to many dietary restrictions being that its naturally gluten free (depending on your pasta), dairy free, and could easily be made oil free.

Creamy Tomato Pasta FAQ

What if I forget to soak my cashews? Quick soak them in boiling water for 15–20 minutes, then drain and use as directed.

What pasta shape should I use? Any short shape works—rigatoni, penne, shells, fusilli. You want something that holds onto sauce.

Can I make this without gochujang? Yes! Try a touch of smoked paprika or miso paste for a similar umami effect.

How long will leftovers keep? Up to 4 days in the fridge. Reheat with a splash of water or broth to loosen.

Did you make this recipe?

Don’t forget to leave a rating and review below!

Other Must-Try Vegan Pasta Recipes

If you love this vegan creamy tomato pasta, you’ll want to try these next:

Eggplant Involtini

Spicy Braised Jackfruit and Mushrooms

Vegan Cacio E Pepe Pasta

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

The Best Vegan Creamy Tomato Pasta

Course Main Course, Pasta

Cuisine Canadian, Italian

Prep Time 20

Cook Time 25

Total Time 45

Servings servings

Calories 632kcal

Author Teri-Ann Carty

Equipment

blender
large pasta pot, deep sided pan or dutch oven

Ingredients

400 g rigatoni
½ cup cashews soaked for 4 hours
½ cup navy beans cooked
1 tsp Dijon mustard
¼ cup lemon juice
3 tbsp olive oil
½ tsp chili flakes
½ onion diced
3 garlic cloves minced
3 cups cherry tomatoes
½ cup vegetable broth
1 tbsp tomato paste
2 tbsp gochujang paste
Parmigiano to taste
sea salt to taste
cracked pepper to taste

US Customary - Metric

Instructions

Bring a large pot of water to a boil. Add a generous amount of salt to the water—reserve 2 cups of pasta water before draining.
Drain cashews and add to a blender with beans, dijon, lemon juice, sea salt, cracked pepper and 1 cup of pasta water. Blend until creamy. The mixture should be pourable, so add more water to thin it out if needed.
Heat olive oil and chilli flakes in a deep-sided pan, add onion and saute until translucent.
Add in garlic and saute for 30 seconds more.
Add cherry tomatoes and season with salt and cracked pepper. Add a splash of vegetable broth and stir to combine.
Add in tomato paste and cook for 30 seconds.
Add in the gochujang paste and toss to coat the tomatoes. Cook tomatoes until they soften. Press them with the back of the spoon to break them down. Pour in creamy sauce and stir to combine.
Add in cooked pasta, more pasta water or veggie broth until you reach a creamy consistency.
Grate in cheese, season once more and enjoy.

Nutrition

The post The Best Vegan Creamy Tomato Pasta appeared first on Teri-Ann Carty.