This Healthy Chicken Enchilada recipe is a family favorite made with wholesome, flavorful ingredients for the perfect weeknight meal! The homemade enchilada sauce tastes absolutely amazing!

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We love Mexican food in our home and these Healthy Chicken Enchiladas are a family favorite! Great for busy weeknights because I can easily prep everything beforehand and the homemade red enchilada sauce is the true star of this dish. Loaded with veggies, fiber and packed with 20 grams of protein per serving, these homemade healthy chicken enchiladas are a must for your weekly meal rotation!

Why You’ll Love This

• Wholesome – these enchiladas are the ultimate comfort food made healthier with real food ingredients that are lower in calories than a typical enchilada recipe.
• Customizable – whether you need to accommodate different dietary needs, want to add in more veggies or switch up the protein, make this dish all your own!
• Homemade Sauce – we are skipping store-bought enchilada sauce and making our own. This cuts down on excess sodium and preservatives while still tasting delicious.
• Family-Friendly – even picky eaters will devour these enchiladas with their cheesy topping and warm, cozy flavors. The whole family, including the kiddos, will love this easy weeknight meal!

Ingredients You’ll Need

• shredded chicken – I love making this with store-bought rotisserie chicken because it’s quick, easy and flavorful, but this is also a great way to use leftover chicken. You just need two cooked boneless, skinless chicken breasts or chicken thighs for this recipe.
• veggies – I used a combination of chopped yellow onion, corn, black beans (or pinto beans) and garlic for the delicious filling.
• tomato sauce + adobo sauce – the tomato sauce adds depth of flavor and acts as the base to the homemade enchilada sauce while the adobo sauce adds a smokiness to the dish.
• chicken broth – adds even more flavor and helps to thin the enchilada sauce. You could also use chicken stock.
• spices – a combination of chili powder, cumin, dried oregano, kosher salt and black pepper.
• cilantro – adds a pop of color and flavor to the filling as well as a topping to the finished dish. You could also sprinkle some chopped green onions (or scallions) for extra flavor.
• whole wheat flour tortillas – these hold the filling for enchiladas together and feel free to use corn tortillas or gluten-free tortillas, if needed.
• cheese – I used a Mexican cheese blend, but you could also use shredded cheddar cheese, Monterey jack cheese or pepper jack cheese.

How to Make Easy Chicken Enchiladas

1. Make the enchilada sauce. Heat olive oil in a medium saucepan over medium heat and sauté garlic for about 1 minute, until fragrant. Add the tomato sauce, chicken broth, adobo sauce, chili powder, cumin, oregano, salt and pepper, mixing well. Bring to a boil, then reduce the heat to a low simmer and heat about 5 to 10 minutes, until slightly thickened.
2. Make the chicken filling. Heat olive oil in a large skillet over medium heat. Sauté onions and garlic until softened, about 2 minutes. Add in the cooked chicken, corn, black beans, a half cup enchilada sauce you just made, chili powder, cumin, salt and cilantro, stirring well. Cook for an additional 5 minutes, until heated through.
3. Assemble enchiladas. Spread a little enchilada sauce in the bottom of a prepared 13×9-inch casserole dish sprayed with nonstick spray. Fill each tortilla with a heaping 1/3 cup of the chicken mixture, tightly roll it up and place seam-side up in the pan. Continue filling each tortilla, placing them side by side in the pan, until full.
4. Bake the enchiladas. Pour the remaining sauce over top of the rolled tortillas and sprinkle the top with cheese. Bake in the oven at 375 degrees F for 20-25 minutes, until cheese is melted and sauce is bubbling. Top with your favorite toppings, serve and enjoy!

How to Serve

• Toppings – some topping options include green onions, fresh cilantro, avocado slices, red onion, jalapeños, sour cream (or Greek yogurt), salsa, fresh pico de gallo, guacamole, chopped tomatoes or a squeeze of lime juice.
• Sides – these enchiladas pair really well with refried beans, this Mexican brown rice, 7 layer spicy taco dip, southwest chicken salad, or these loaded bell pepper nachos.

Variations

• Vegetarian – skip the chicken and double up on the black beans or add in some lentils for additional protein.
• Vegan – use dairy-free cheese and your favorite plant-based protein to make vegan enchiladas.
• Spicy – feel free to add in some jalapeños, chipotle peppers or a small can of green chiles to the enchilada sauce for extra heat.
• Low Carb – swap the tortillas with low-carb wraps or use thinly sliced zucchini as the base to keep this dish lower in carbs.
• Sauce – we are making our own homemade red sauce in this recipe, but feel free to use green enchilada sauce or store-bought enchilada sauce if you’re in a pinch.

Prepping and Storage

To Make Ahead – you can easily make the filling and enchilada sauce up to 2 days ahead of time, then assemble right before baking. I don’t really recommend coating the tortillas in the enchilada sauce ahead of time as it can make them soggy, but if this saves you time before dinner then go for it!

To Store – leftovers can be stored in a sealed, airtight container for up to 4 days in the refrigerator. Reheat in the oven for 15 to 20 minutes or in the microwave for 1 to 2 minutes per serving.

To Freeze – assemble the enchiladas (except for the cheese) in a freezer-safe baking dish. Cover tightly with plastic wrap, then a layer of aluminum foil to prevent freezer burn and freeze for up to 3 months. When ready to bake, thaw in the fridge overnight, remove the plastic wrap and let it sit at room temperature for about 30 minutes before baking as directed.

More Mexican Recipes

• Sheet Pan Chicken Fajitas
• Mexican Stuffed Bell Peppers
• Baked Chicken Fajita Roll-Ups
• Chicken Tortilla Soup
• Healthy Breakfast Enchiladas
• Enchilada Stuffed Zucchini Boats

Hope you all enjoy this Healthy Chicken Enchilada recipe! If you love this as much as we do, please leave a star rating below and don’t forget to tag me on Instagram using the hashtag #eatyourselfskinny! I love seeing all your delicious recreations!

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Healthy Chicken Enchiladas

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This Healthy Chicken Enchilada recipe is a family favorite made with wholesome, flavorful ingredients for the perfect weeknight meal! The homemade enchilada sauce tastes absolutely amazing!

Course dinner, Main Course

Cuisine Mexican

Keyword Healthy Chicken Enchiladas

Prep Time 10 minutes minutes

Cook Time 45 minutes minutes

Total Time 55 minutes minutes

Servings 8

Calories 271kcal

Ingredients

For the Enchilada Sauce:

• 1 Tbsp olive oil
• 1 Tbsp garlic minced
• 2 cups tomato sauce
• 1 cup low sodium chicken broth
• 2 Tbsp adobo sauce (from canned chipotle peppers)
• 1 Tbsp chili powder
• 1/2 tsp cumin
• 1/4 tsp dried oregano
• 1/4 tsp salt
• 1/4 tsp black pepper

For the Chicken Filling:

• 1 Tbsp olive oil
• 1 small yellow onion chopped
• 2 cloves garlic minced
• 2 cups cooked shredded chicken (about 2 breasts)
• 1/2 cup corn (fresh or frozen)
• 1/2 cup black beans
• 1/2 cup enchilada sauce you just made
• 1/2 tsp chili powder
• 1/4 tsp cumin
• 1/4 tsp salt
• 1/4 cup chopped cilantro

For the Enchiladas:

• 8 (7-inch) whole wheat flour tortillas
• 1 cup shredded Mexican cheese
• Top with fresh cilantro and other favorite toppings

Instructions

• Preheat oven to 375 degrees F.
• To make the enchilada sauce, heat olive oil in a medium saucepan over medium heat and sauté garlic for about 1 minute, until fragrant. Add the tomato sauce, chicken broth, adobo sauce, chili powder, cumin, oregano, salt and pepper, mixing well. Bring to a boil, then reduce the heat to a low simmer and heat about 5 to 10 minutes, until slightly thickened.
• To make the filling, heat olive oil in a large skillet over medium heat. Sauté onions and garlic until softened, about 2 minutes. Add in the cooked chicken, corn, black beans, a half cup enchilada sauce you just made, chili powder, cumin, salt and cilantro, stirring well. Cook for an additional 5 minutes, until heated through.
• Spread a little enchilada sauce in the bottom of a prepared 13×9-inch casserole dish sprayed with nonstick spray. Fill each tortilla with a heaping 1/3 cup of the chicken mixture, tightly roll it up and place seam-side up in the pan. Continue filling each tortilla, placing them side by side in the pan, until full.
• Pour the remaining sauce over top of the rolled tortillas and sprinkle the top with cheese. Bake in the oven for 20 to 25 minutes, until cheese is melted and sauce is bubbling. Top with your favorite toppings, serve and enjoy!

Nutrition

Serving: 1enchilada | Calories: 271kcal | Carbohydrates: 26.3g | Protein: 19.4g | Fat: 13.9g | Saturated Fat: 4.7g | Cholesterol: 43.2mg | Sodium: 858mg | Fiber: 12.1g | Sugar: 4.8g

The post Healthy Chicken Enchilada Recipe appeared first on Eat Yourself Skinny.

These cozy Veggie and Cheese Stuffed Shells are a family favorite that are loaded with vegetables, easy to freeze and make the perfect weeknight meal! The ultimate comfort food with a healthy twist!

Your family is going to love this cozy, comforting stuffed pasta dish that is hearty yet packed with vegetables! These Veggie and Cheese Stuffed Shells are the ultimate comfort food that also sneaks in those veggies for picky eaters. I recommend doubling this recipe to freeze for later as it makes a great freezer meal when meal prepping!

Why You’ll Love This

• Wholesome – this veggie stuffed shells recipe is a comfort food classic with a healthy twist the whole family will love!
• Customizable – feel free to use whatever vegetables you like best along with your favorite marinara sauce.
• Freezer-friendly – these stuffed shells freeze really well making them great for meal prep or preparing freezer meals.
• Kid-approved – even the pickiest of eaters will love these cheesy pasta shells loaded with vegetables. Great way to sneak in that extra nutrition!

Ingredients You’ll Need

• pasta shells – you’ll need large pasta shells or jumbo shells for this recipe. Feel free to use gluten-free pasta shells as well.
• veggies – combination of chopped onions, carrots, zucchini and frozen cooked spinach, but you could also add in mushrooms, broccoli, sweet potatoes or other veggie options.
• olive oil – I like to use a good olive oil to sauté the veggies, just make sure it is cold-pressed and organic for the most flavor. 
• garlic – you can use fresh chopped garlic or minced garlic from the jar.
• cheese – you’ll need creamy ricotta cheese, shredded mozzarella cheese and grated parmesan cheese for this recipe. You can easily swap out the ricotta cheese for cottage cheese if you want some extra protein.
• marinara – you can use store-bought sauce or homemade marinara for this recipe. You could even throw in more veggies by using my loaded veggie tomato sauce!
• fresh basil – adds so much fresh flavor and pop of color to this dish. Feel free to add in other fresh herbs such as oregano or parsley.
• salt + pepper – needed to season the dish and add flavor.

How to Make Veggie Stuffed Shells

1. Boil the pasta shells. Bring a large pot of water to a rolling boil and cook the jumbo pasta shells according to the package directions. Drain and rinse the shells with cold water to stop the cooking process. Set aside.
2. Sauté the veggies. In a large skillet over medium-high heat, sauté the onion, garlic cloves, carrots and shredded zucchini until tender, about 5 minutes. Stir in the chopped spinach and sauté for an additional minute until everything is all combined. Transfer the veggie mixture into a large bowl.
3. Prepare the filling. Add in the ricotta cheese, 1 cup of mozzarella cheese, 1/4 cup of parmesan cheese, fresh basil, salt and pepper with the sautéed veggies, mixing well until completely combined.
4. Stuff the shells. Pour the pasta sauce into the bottom of the skillet (or large baking dish) and fill each pasta shell with 2 heaping tablespoons of the ricotta mixture. Arrange the shells in the pan and sprinkle with remaining mozzarella and parmesan cheese.
5. Bake in the oven. Cover the pan with aluminum foil and bake the shells in the oven at 375 degrees F for about 20 minutes, until cheese is melted and shells are heated through. Top with fresh basil leaves, serve and enjoy!

Helpful Tips and Tricks

• Don’t overcook the shells – I like to keep the pasta shells al dente so that they are easier to stuff and won’t fall apart.
• Cool shells before stuffing – make sure to rinse the cooked shells in cold water after draining to stop the cooking process and to help prevent them from sticking together. This also makes them easier to handle when stuffing.
• Cook extra shells – I always like to cook a couple of extra shells just in case any rip or tear during boiling.
• Use a piping bag – for easy, mess-free filling, scoop the cheesy veggie mixture into a piping bag or zip-top bag. Just snip the corner and pipe the filling into the shells instead of spooning.
• Make ahead – you can easily assemble the stuffed shells up to a day in advance, cover tightly, and refrigerate until ready to cook.

Variations

• Veggies – we are using shredded zucchini, carrots, yellow onion and spinach in this recipe, but other options include mushrooms, bell peppers, broccoli, cauliflower, butternut squash, sweet potato or kale.
• Protein – this is a vegetarian dish, but feel free to add in some ground beef, ground turkey, ground chicken or even cooked Italian sausage. You could also add in plant-based protein such as lentils or crumbled tofu.
• Sauce – this recipe calls for your favorite marinara, but you could also use alfredo sauce, vodka sauce, pesto or arrabbiata sauce for a spicy kick.
• Make it spicy – as I said above, you can use arrabbiata sauce for some extra spice or sprinkle in some red pepper flakes.
• Make it a casserole – instead of stuffing shells, layer cooked pasta, cheesy filling, vegetables and sauce lasagna-style. Not only does this save time, but it has all the same flavors just in baked form.
• Low carb option – swap out the pasta shells with hollowed-out zucchini boats or stuff mini bell peppers as the “shells.”

Can This Be Made Ahead of Time?

Yes you sure can, which is the great thing about these cheesy stuffed shells! Here are some tips for prepping this baked ziti ahead of time:

Make Ahead and Freeze: This is a great freezer meal! Simply assemble the stuffed shells as directed (without baking), cover tightly with foil and store in the freezer for up to 3 months. When ready to enjoy, let the shells thaw overnight in the fridge then bake in the oven, adding about 15-20 extra minutes of cooking time.

Make Ahead of Time: Follow the instructions and make everything as directed up until topping with mozzarella and parmesan cheese. Cover and store in the fridge until ready to bake. I don’t recommend adding the shredded cheese until right before putting the stuffed shells in the oven.

Reheating from Fridge: Remove the stuffed shells from the fridge and let them sit out at room temperature for about 30 minutes before baking or simply add 15 to 20 minutes of extra baking time. Leftovers will last 4 to 5 days stored in a sealed airtight container.

More Pasta Dishes You’ll Love

• Healthy Baked Ziti
• Creamy Chicken Sausage Orzo Skillet
• Easy Beef Stroganoff Casserole
• Sun Dried Tomato Chicken and Gnocchi
• Creamy Butternut Squash Mac and Cheese

Hope you all enjoy this Veggie and Cheese Stuffed Shell recipe! If you love this as much as we do, please leave a star rating below and don’t forget to tag me on Instagram using the hashtag #eatyourselfskinny! I love seeing all your delicious recreations!

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Veggie and Cheese Stuffed Shells

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These cozy Veggie and Cheese Stuffed Shells are a family favorite that are loaded with vegetables, easy to freeze and make the perfect weeknight meal! The ultimate comfort food with a healthy twist!

Course dinner, Main Course

Cuisine Italian

Keyword Veggie and Cheese Stuffed Shells

Prep Time 15 minutes minutes

Cook Time 25 minutes minutes

Total Time 40 minutes minutes

Servings 6

Calories 392kcal

Ingredients

• 18-20 jumbo pasta shells
• 1 Tbsp olive oil
• 1 onion chopped
• 2 cloves garlic minced
• 3 large carrots grated
• 1 medium zucchini grated
• 1 (10 oz) package frozen chopped spinach thawed and well-drained
• 1 cup ricotta cheese
• 2 cups shredded mozzarella cheese
• ½ cup grated Parmesan cheese divided
• 2 Tbsp chopped fresh basil plus more for topping
• 1 tsp salt
• 1/2 tsp black pepper
• 3 cups pasta sauce (about 24 oz)

Instructions

• Preheat oven to 375 degrees F.
• Bring a large pot of water to a rolling boil and cook the pasta shells according to the package directions. Drain and rinse the shells with cold water to stop the cooking process. Set aside.
• In a large skillet over medium-high heat, sauté the onion, garlic, carrots and shredded zucchini until tender, about 5 minutes. Stir in the chopped spinach and sauté for an additional minute until everything is all combined. Transfer the veggie mixture into a large bowl.
• Add in the ricotta cheese, 1 cup of mozzarella cheese, 1/4 cup of parmesan cheese, fresh basil, salt and pepper with the sautéed veggies, mixing well until completely combined.
• Pour the marinara into the bottom of the skillet (or baking dish) and fill each pasta shell with 2 heaping tablespoons of the veggie filling. Arrange the shells in the pan and sprinkle with remaining mozzarella and parmesan cheese.
• Cover the pan with foil and bake the shells in the oven for about 20 minutes, until cheese is melted and shells are heated through. Top with fresh basil, serve and enjoy!

Video

Nutrition

Serving: 3stuffed shells | Calories: 392kcal | Carbohydrates: 36.9g | Protein: 21.2g | Fat: 18.7g | Saturated Fat: 7.8g | Cholesterol: 43.4mg | Sodium: 1052.1mg | Fiber: 5g | Sugar: 7.9g

The post Veggie and Cheese Stuffed Shells appeared first on Eat Yourself Skinny.

This Sheet Pan Maple Glazed Chicken with Vegetables is healthy, delicious and easily made all on one pan in just 30 minutes! The most flavorful weeknight dinner that is perfect for your fall meal prep!

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You guys it really doesn’t get much easier than this! I have shared several sheet pan recipes before, but they really are my favorite way of cooking dinner. The perfect meal loaded with all your favorite fall flavors and baked all on one pan! Easy to clean up and super convenient for the whole family, especially for those busy nights. This maple glazed chicken with veggies is super flavorful and the crisp, tender veggies make you question if you’re even eating healthy, they are just THAT good. This sheet pan meal makes about 4 large servings or 6 smaller ones so plan to have some delicious leftovers the next day too!

Why You’ll Love This

• Easy to make – everything cooks all on one sheet pan in just 30 minutes making clean-up a breeze!
• Healthy and flavorful – you get lean protein, fiber-packed veggies and a flavorful glaze all in one meal.
• Customizable – use whatever vegetables you have on hand which is perfect for cleaning out the fridge.
• Great for meal prep – leftovers reheat really well making it perfect for meal prepping lunches for the week.

Ingredients You’ll Need

• chicken – this recipe calls for 2 pounds boneless chicken thighs (bone-in works too), but you could also use boneless skinless chicken breasts if you prefer.
• veggies – I used a combination of butternut squash, brussels sprouts and red onion
• olive oil – this helps infuse the flavors into the chicken and veggies while preventing everything from sticking to the pan. I like to use a good olive oil that doesn’t have to be expensive, just make sure it’s cold-pressed and organic for the most flavor.
• soy sauce – I always use low-sodium soy sauce as I find that regular soy sauce can make dishes too salty. You could also swap the soy sauce with tamari or coconut aminos to make this gluten-free.
• maple syrup – adds sweetness without using any refined sugar, but you could also use honey or other natural sweetener.
• sesame oil – brings all these delicious flavors together!
• ginger – fresh ginger is definitely best in this dish, but if all you have is ground ginger you can use.
• thyme – fresh thyme really adds such a fresh taste to this meal, but you could use dried thyme, dried rosemary or even dried oregano as well.
• red pepper flakes – this is optional, but adds a nice kick of spice to this meal.
• salt + pepper – needed to season the chicken and vegetables while adding flavor.

How to Make Maple Glazed Chicken and Veggies

1. Prepare veggies. Line a large baking sheet with parchment paper or spray with nonstick cooking spray. Add cubed butternut squash, brussel sprouts and red onion in a single layer and toss with olive oil, mixing well.
2. Add chicken. Place the chicken thighs on top of the vegetables skin-side up and season everything with salt and black pepper.
3. Make the sauce. In a small bowl, whisk together the soy sauce, pure maple syrup, sesame oil, grated ginger, red pepper flakes, fresh thyme, kosher salt and pepper. Brush the sauce generously over each chicken thigh, reserving the rest of the sauce for later.
4. Bake in the oven. Place the sheet pan in the preheated oven at 425 degrees F for 25 to 30 minutes, or until juices have run clear and the vegetables are nice and tender. Brush the reserved maple sauce over top of the chicken and veggies, sprinkle with extra thyme and enjoy!

Why I Love Sheet Pan Meals

Sheet pan dinners are also really convenient for meal prep! Not only are they a total timesaver (AND lifesaver I should add), but you can customize these meals any way you like. Minimal cleanup, less pans used and always delicious flavor! Ultimate comfort food that is healthy.

Sheet Pans I Love to Use

Also, I get a lot of questions about what pans I use for my sheet meals and I have found these pans to be fantastic! They are nice and big with extra thickness for durability as well as deep so they can hold a lot of stuff. I also think the price point is super reasonable as well for this quality!

Tips for Success

• Cut veggies evenly – this ensures that all the vegetables roast at the same speed and cook evenly.
• For juicy chicken – I recommend using chicken thighs instead of chicken breast for juicy chicken.
• Line with parchment paper – for easy clean-up I highly recommend lining your rimmed baking sheet with parchment paper or foil.
• Don’t overcrowd the pan – spread everything out on the single sheet pan for better caramelization. Feel free to use two sheet pans, if necessary.
• Flip veggies halfway through – this ensures even cooking and caramelization of the vegetables.
• Double the glaze – if you like a little extra sauce to drizzle over the veggies or want to marinate the chicken for even more flavor.
• To thicken the sauce – if you like the glaze a bit thicker, feel free to mix in a teaspoon of cornstarch or arrowroot powder to the sauce mixture.
• Check for doneness – you’ll know the chicken is cooked through when the internal temperature of the chicken reads 165 degrees F on a meat thermometer.
• Make it seasonal – swap in zucchini, asparagus or bell peppers in the summer or root vegetables like parsnips and turnips in the winter.

Other Variations

• Protein – we are using boneless chicken thighs in this recipe, but feel free to use boneless chicken breasts or bone-in chicken thighs if you prefer. You could also swap out the chicken for salmon, shrimp, chicken sauce or other protein choice. Just make sure to adjust the cooking time as-needed.
• Vegetables – you can easily swap out the butternut squash and brussels sprouts for other veggies such as green beans, sweet potatoes, broccoli florets, cauliflower, carrots, shallots or bell peppers.
• Other additions – since this is a seasonal recipe, feel free to add in chopped apples or pears for a sweet and savory combo. You could also throw in some toasted pecans, walnuts, crumbled bacon or dried cranberries.
• Sauce – feel free to adjust the sauce to your liking such as adding fresh garlic (or garlic powder), a little dijon mustard for a different taste and switching up the fresh thyme with some rosemary or even fresh basil.
• Make it a stir fry – you could easily make this recipe into a simple stir fry using chopped chicken breasts instead of thighs along with a variety of veggies.

Prepping and Storage

To Store: Leftovers will last for 3 to 4 days stored in a sealed, airtight container in the refrigerator. You can easily reheat leftovers on a sheet pan in the oven at 350 degrees for 10 to 12 minutes or right in the microwave.

To Meal Prep: Portion the chicken and veggies into several containers with brown rice or quinoa for ready-to-go lunches or dinners. We love this with a side salad as well for a complete meal!

More Sheet Pan Meals

• Sheet Pan Sesame Chicken and Veggies
• Sheet Pan Honey Balsamic Chicken & Veggies
• Sheet Pan Ginger Soy Glazed Salmon
• Sheet Pan Lemon Rosemary Chicken & Potatoes
• Sheet Pan Chicken Fajitas

More Chicken Recipes

• mmm

Hope you all enjoy this Ginger Maple Chicken and Veggies! If you love this as much as we do, please leave a star rating below and don’t forget to tag me on Instagram using the hashtag #eatyourselfskinny! I love seeing all your delicious recreations!

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Sheet Pan Maple Glazed Chicken with Vegetables

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This Sheet Pan Maple Glazed Chicken with Vegetables is healthy, delicious and easily made all on one pan in just 30 minutes! The most flavorful weeknight dinner that is perfect for your fall meal prep!

Course dinner, Main Course

Cuisine American

Keyword Ginger Maple Chicken with Brussels Sprouts

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Total Time 35 minutes minutes

Servings 4 to 6

Calories 255kcal

Ingredients

• 6 boneless skinless chicken thighs
• 2 cups butternut squash cubed
• 2 cups brussels sprouts trimmed and halved lengthwise
• 1/2 large red onion sliced
• 1 Tbsp olive oil
• Salt and pepper to taste

For the sauce:

• 3 Tbsp lower-sodium soy sauce or tamari if gluten-free
• 1/3 cup pure maple syrup
• 1 tsp sesame oil
• 2 Tbsp grated ginger
• 1/4 tsp red pepper flakes
• 1 tsp fresh thyme

Instructions

• Preheat oven to 425 degrees F.
• Add the squash, brussels sprouts and onion to a large sheet pan and toss with olive oil, mixing well.
• Then place the chicken thighs on top of the veggies and season chicken and veggies with salt and pepper.
• To make the sauce, whisk together all ingredients and brush sauce generously over each chicken thigh, reserving the rest for later.
• Bake chicken and veggies for 25 to 30 minutes, or until the juices have run clear and veggies are nice and tender. Feel free to turn the broiler on for a few minutes if you like your veggies crispier!
• Brush reserved marinade over top of the chicken and veggies, serve and enjoy!

Nutrition

Serving: 1chicken thigh + 2/3 cup veggies | Calories: 255kcal | Carbohydrates: 22.4g | Protein: 24g | Fat: 7.3g | Saturated Fat: 0.3g | Sodium: 504.7mg | Fiber: 2.3g | Sugar: 12.9g

The post Sheet Pan Maple Glazed Chicken with Vegetables appeared first on Eat Yourself Skinny.

Sweet and Crispy Air Fryer Coconut Shrimp easily made in under 20 minutes and served with the most delicious chili dipping sauce! This appetizer is always a crowd-pleaser, but also makes a filling main dish served with a salad, veggies or in a wrap.

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You are going to love this easy coconut shrimp recipe! Juicy shrimp coated in a crunchy blend of shredded coconut and panko breadcrumbs, served with the most delicious dipping sauce! The best part? No deep frying involved with this recipe. These shrimp are made healthier with zero oil right in your air fryer. A crowd-pleasing appetizer that is sweet, savory and perfectly crunchy!

Why You’ll Love This

• Flavor-packed – you’ll love the salty and sweet flavors of this shrimp and the sweet chili dipping sauce adds even more flavor!
• Quick and easy – these crispy air fryer coconut shrimp easily come together in under 20 minutes!
• Healthy – no fried shrimp here! These shrimp are made golden and crispy right in the air fryer with zero oil making them a healthier option.
• Versatile – these homemade coconut shrimp make a great appetizer or a delicious meal served with veggies, on a salad or in a wrap.

Ingredients You’ll Need

• shrimp – you can use fresh or frozen large shrimp that is thawed. Just make sure you peel and devein shrimp first, leaving the tails on. Only use raw shrimp, not use pre-cooked shrimp.
• flour – I used whole wheat flour, but feel free to use all purpose flour, gluten free flour or even cornstarch to coat the shrimp before cooking.
• panko bread crumbs – I used whole wheat panko breadcrumbs, but feel free to use regular panko bread crumbs or gluten-free bread crumbs to give the shrimp that crispy coating.
• shredded coconut – I used unsweetened shredded coconut to make these lower in sugar, but feel free to use sweetened shredded coconut if you want sweeter coconut shrimp.
• eggs – this coats the shrimp and acts as a binder to hold the breading on. Egg whites will work as well.
• seasonings – a combination of garlic powder, paprika, kosher salt and black pepper.

For the Dipping Sauce

• Thai sweet chili sauce – a delicious sweet and spicy condiment with red pepper flakes that tastes amazing with the coconut shrimp! You could also use apricot preserves or orange marmalade for a sweeter sauce.
• mayonnaise – I like to use this avocado oil based mayo any time a recipe calls for mayo. It’s unsweetened with better-for-you ingredients, but any type of mayo or homemade mayo will work.
• ginger – freshly grated ginger tastes amazing in this dipping sauce!
• cilantro – adds even more flavor and I like to use extra chopped cilantro as a garnish.

How to Air Fry Coconut Shrimp

1. Prepare ingredients. Using 3 shallow bowls, whisk together the flour and seasonings in one bowl, beat the eggs in a separate bowl, and combine the bread crumbs and shredded coconut in the third bowl.
2. Coat the shrimp. First dip the deveined shrimp into the flour mixture, shaking off any excess. Next dredge shrimp into the egg mixture and lastly into the breadcrumb coconut mixture, pressing firmly making sure to coat all sides. Repeat this until all the shrimp are coated in breading.
3. Air fry shrimp. Preheat the air fryer to 375 degrees F and spray the basket with cooking spray. Once heated, place the shrimp in the air fryer basket in a single layer making sure they are not overlapping (this may need to be done in batches depending on the size of your air fryer). Spray the tops with a little olive oil. Cook the shrimp for 10 minutes, flipping halfway through, until shrimp are golden and crispy.
4. Make the dipping sauce. In a small bowl, whisk together the Thai sweet chili sauce, mayo, grated ginger and chopped cilantro until all combined. Serve with shrimp, a squeeze of fresh lime juice (or lime zest) and enjoy!

How to Bake Coconut Shrimp

If you don’t have an air fryer, you can easily bake the coconut shrimp in the oven. Evenly spread the shrimp on a prepared baking sheet, making sure not to overcrowd the shrimp. Spray the tops with a little oil and bake the shrimp at 425 degrees F for 10-15 minutes, turning halfway through, until golden brown.

How to Thaw Frozen Shrimp

• Quick thaw – place frozen shrimp in a colander or large bowl and run cold water over them for about 10-15 minutes, tossing occasionally to make sure they thaw evenly. Pat dry with paper towels before cooking.
• Overnight thaw – transfer the frozen shrimp (still in the bag or in a covered bowl) to the refrigerator. Let the shrimp thaw slowly in the fridge for about 12-24 hours. Drain any excess liquid and pay dry before cooking.

Tips and Variations

• Pat shrimp dry – using paper towels, pat the shrimp dry before you dredge in the flour as this will help get the shrimp as crispy as possible.
• Don’t overcrowd shrimp – depending on the size of your air fryer, you may need to cook the shrimp in small batches to keep the shrimp crispy.
• Use panko breadcrumbs – regular breadcrumbs will work, but panko adds that extra crunch! You can also gluten-free panko breadcrumbs, if needed.
• Sweet vs unsweetened coconut – I used unsweetened coconut flakes in this recipe which gives the shrimp a more savory flavor and keeps them lower in sugar, but sweetened coconut flakes gives a more tropical flavor.
• Make it spicy – to add extra heat, sprinkle in a little cayenne pepper with the breadcrumb mixture or you can add sriracha sauce into the dipping sauce.
• Toast the coconut flakes – for extra flavor, toast the dried coconut flakes in a large nonstick skillet over medium heat for about 5 to 7 minutes until lightly golden.

How to Serve

• As an appetizer with your favorite dipping sauce.
• Over a fresh green salad with this ginger sesame vinaigrette.
• As a main dish served with coconut rice, coconut quinoa, rice noodles or cilantro cauliflower rice with fresh veggies for a tropical meal.
• In a wrap with soft tortillas or lettuce leaves drizzled with this sweet chili ginger sauce.

Prepping and Storage

To Store: Leftover coconut shrimp can be stored in a sealed, airtight container in the refrigerator for up to 3 days.

To Freeze: If you defrosted frozen shrimp for this recipe, do not freeze again. Only freeze if you started with raw shrimp. Store in a freezer-safe container for up to 3 months in the freezer.

To Reheat: You can reheat leftovers in the air fryer at 350 degrees F for 3 to 4 minutes to bring back that crunch or warm them up in a large skillet. I don’t recommend using the microwave as that could make them soggy.

More Shrimp Recipes

• 20-Minute Honey Garlic Shrimp Stir Fry
• Sheet Pan Shrimp Fajitas
• Lemon Garlic Shrimp with Chickpeas
• Easy Firecracker Shrimp Stir Fry
• Margarita Shrimp Skewers
• Sheet Pan Lemon Garlic Shrimp and Asparagus

Hope you all enjoy this Air Fryer Coconut Shrimp recipe! If you love these as much as we do, please leave me below and don’t forget to tag me on Instagram using the hashtag #eatyourselfskinny! I love seeing all your delicious recreations!

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Crispy Air Fryer Coconut Shrimp

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Sweet and Crispy Air Fryer Coconut Shrimp easily made in under 20 minutes and served with the most delicious chili dipping sauce! This appetizer is always a crowd-pleaser, but also makes a filling main dish served with a salad, veggies or in a wrap.

Course Appetizer

Cuisine Hawaiian

Keyword Crispy Air Fryer Coconut Shrimp

Prep Time 10 minutes minutes

Cook Time 10 minutes minutes

Total Time 20 minutes minutes

Servings 4

Calories 313kcal

Ingredients

• 1/2 cup whole wheat flour
• 1/2 tsp garlic powder
• 1/2 tsp paprika
• 1/2 tsp salt
• 1/4 tsp black pepper
• 2 eggs beaten
• 3/4 cup whole wheat Panko breadcrumbs
• 1 cup unsweetened shredded coconut
• 1 lb large shrimp peeled and deveined with tails attached
• Fresh cilantro as garnish

For the Dipping Sauce:

• 1/3 cup Thai sweet chili sauce
• 2 Tbsp mayonnaise
• 1/2 tsp grated ginger
• 1 Tbsp finely chopped cilantro

Instructions

• Using 3 shallow bowls, whisk together the flour and seasonings in one bowl, beat the eggs in another bowl, and combine the breadcrumbs and shredded coconut in the third bowl.
• First dip the shrimp into the flour mixture, shaking off any excess. Next dredge the shrimp into the egg mixture and lastly into the breadcrumb mixture, pressing firmly making sure to coat all sides. Repeat this until all the shrimp are coated in breading.
• Preheat the air fryer to 375 degrees F and spray the basket with cooking spray. Once heated, place the shrimp in the air fryer basket in a single layer making sure they are not overlapping (this may need to be done in batches depending on the size of your air fryer).
• Spray the tops with a little olive oil. Cook the shrimp for 10 minutes, flipping halfway through, until shrimp are golden and crispy.
• To make the dipping sauce, whisk together the Thai sweet chili sauce, mayo, grated ginger and chopped cilantro in a small bowl until all combined. Serve with shrimp and enjoy!

Nutrition

Serving: 1/4th recipe with dipping sauce | Calories: 313kcal | Carbohydrates: 25.8g | Protein: 22.4g | Fat: 14.1g | Saturated Fat: 7.2g | Cholesterol: 131.8mg | Sodium: 550.2mg | Fiber: 3.2g | Sugar: 12.8g

The post Crispy Air Fryer Coconut Shrimp appeared first on Eat Yourself Skinny.

Mouthwatering Baked Chicken Pesto Meatballs made with tender ground chicken, garlicky basil pesto, fresh veggies and parmesan cheese. Juicy, flavorful and make the perfect weeknight meal served over pasta or with rice!

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If you are looking for the perfect weeknight dinner, look no further. These juicy chicken pesto meatballs are easy, wholesome and loaded with hidden veggies so they make a great meal for kids too! These meatballs are baked in the oven, not fried, and easily come together in under 30 minutes. Serve over pasta, tucked in a sub or add to a salad for a light, protein-packed meal. I promise you’ll come back to this recipe again and again!

Why You’ll Love These

• Flavor-packed – the homemade basil pesto and parmesan add an herby, cheesy punch to every bite.
• Healthy – we are using lean ground chicken which stays juicy thanks to the pesto along with the addition of shredded carrots and zucchini! These meatballs are also baked, not fried.
• Versatile – can be served with pasta, zoodles, rice or all on their own with your favorite dipping sauce.
• Meal prep – these delicious chicken meatballs are freezer-friendly so you can easily make them ahead of time for quick meals any time.

Ingredients You’ll Need

• ground chicken – I used ground chicken for these meatballs because I personally prefer the flavor of chicken with these ingredients, but any ground meat will work. You could also make these using ground turkey, lean ground beef, ground pork or ground lamb.
• veggies – we are sneaking in both grated zucchini and grated carrots into these meatballs which not only gives a boost of nutrition, but adds extra moisture. You could also add in some chopped green onions for even more flavor.
• basil pesto – adds so much flavor to these meatballs! I recommend using my homemade pesto recipe, but you could also use store-bought pesto from the store.
• egg – helps to bind all of the ingredients together.
• bread crumbs – I used whole wheat Panko breadcrumbs to help the meatballs to keep their round shape, but feel free use gluten-free panko breadcrumbs or even almond flour, if needed.
• parmesan cheese – nutty parmesan cheese gives these meatballs even more flavor! Feel free to use dairy-free parmesan cheese, if needed.
• seasonings – a combination of garlic powder (or use fresh garlic), red pepper flakes, kosher salt and black pepper.

How to Make Chicken Pesto Meatballs

1. Prepare the veggies. Grate the zucchini and carrots using a box grater. Gently pat the zucchini dry with a paper towel to soak up some of the liquid.
2. Mix together the ingredients. In a large bowl, combine ground chicken, egg, grated carrots and zucchini, basil pesto, breadcrumbs, parmesan cheese, and seasonings. Stir the meatball ingredients together using a spatula or your hands until all combined.
3. Make the meatballs. Using a small to medium cookie scoop (I used this 1.2 tablespoon size scoop), make the balls 2-inches in diameter (golf ball size) and place on a prepared baking sheet lined with parchment paper (or sprayed with non-stick spray) in a single layer. You should get about 22 meatballs.
4. Bake. Pop the sheet pan in the oven at 375 degrees F and bake for about 12 to 14 minutes, until the tops are golden brown and cooked through. Meatballs should have an internal temp of 165 degrees F when inserting a meat thermometer.
5. Serve. Serve the pesto meatballs immediately as is or toss them with some leftover pesto or simple tomato sauce with pasta noodles.

Can I Make these Meatballs in a Skillet?

Yes of course! I find that baking meatballs is just easier with less cooking required, but pan frying these meatballs would taste amazing! All you’ll need is a little olive oil to coat the pan or a large skillet then add the meatballs. Cook the meatballs on medium heat to medium-high heat, and turn them continuously so that they get browned on all sides. Meatballs should be cooked through in about 12 minutes.

Can I Make these Meatballs in the Air Fryer?

Absolutely and the air fryer is another way I love to make these! To air fry these meatballs, cook at 400 degrees for about 10 to 12 minutes, shaking the air fryer basket halfway through to make sure they evenly cook. Just make sure the internal temperature of the meatballs is 165 degrees F.

How to Serve Chicken Pesto Meatballs

• Serve as a main dish all on its own over brown rice or orzo and a variety of fresh vegetables. I like to drizzle extra pesto over everything right before serving.
• Add to a salad such as this summer corn salad, this pesto pasta salad or this lemon basil pasta salad.
• Serve over pasta or zucchini noodles tossed with fresh basil pesto, tomato sauce or this loaded veggie tomato sauce over spaghetti.
• Make a meatball sub by piling these meatballs into a toasted hoagie roll, top with mozzarella cheese and broil until bubbly.
• As an appetizer with your favorite dipping sauce or pesto sauce. Just make sure to make a double batch because they will go quick!

Prepping and Storage

To Make Ahead: These flavorful meatballs can easily be prepped ahead of time and stored in the refrigerator tightly covered for 2 to 3 days before baking. When you are ready to bake, simply pop them in the oven and follow recipe instructions.

To Store: These meatballs can be stored in a sealed, airtight container in the fridge for 3 to 4 days. Leftovers taste even better the next day making them great for meal prep! To reheat, either pop them in the oven at 350 until heated through or you can warm them up in the microwave or air fryer.

To Freeze: These meatballs are also freezer-friendly! To freeze, let them cool completely and store in a sealed Ziplock freezer bag for up to 3 months. Let them thaw completely before re-heating.

Favorite Meatball Recipes

• Asian Glazed Turkey Meatballs
• Honey Sriracha Glazed Meatballs
• Mediterranean Chicken Meatballs
• Buffalo Chicken Meatballs
• Cheesy Keto Meatball Casserole

More Recipes Using Pesto

• Summer Pesto Pasta Salad
• Pea and Arugula Pesto Pasta Salad
• Garlicky Pesto Flatbread Pizza
• Sun Dried Tomato Pesto Chicken Rolls
• Zucchini Noodles with Creamy Avocado Pesto

Hope you all enjoy these Baked Pesto Chicken Meatballs. The pesto flavor is amazing! If you love this as much as we do, please leave a rating below and don’t forget to tag me on Instagram using the hashtag #eatyourselfskinny!

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Baked Chicken Pesto Meatballs

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Mouthwatering Baked Chicken Pesto Meatballs made with tender ground chicken, garlicky basil pesto, fresh veggies and parmesan cheese. Juicy, flavorful and make the perfect weeknight meal served over pasta or with rice!

Course Main Course

Cuisine Italian

Keyword Baked Chicken Pesto Meatballs

Prep Time 10 minutes minutes

Cook Time 15 minutes minutes

Total Time 25 minutes minutes

Servings 6

Calories 208kcal

Ingredients

• 1 lb ground chicken
• 1 cup grated zucchini
• 1 medium carrot grated
• 1/4 cup basil pesto
• 1 large egg
• 1/3 cup breadcrumbs
• 2 Tbsp grated parmesan cheese
• 1 tsp salt
• 1/2 tsp black pepper
• 1/2 tsp garlic powder
• 1/4 tsp red pepper flakes

Instructions

• Prepare the veggies. Grate the zucchini and carrots using a box grater. Gently pat the zucchini dry with a paper towel to soak up some of the liquid.
• Mix together the ingredients. In a large mixing bowl, combine ground chicken, egg, grated carrots and zucchini, basil pesto, breadcrumbs, parmesan cheese, and seasonings. Mix the meatball ingredients together using a spatula or your hands until all combined.
• Make the meatballs. Using a small to medium cookie scoop (I used this 1.2 tablespoon size scoop), make 2-inch sized balls (golf ball size) from the meatball mixture and place on a prepared baking sheet lined with parchment paper (or sprayed with non-stick spray) in a single layer. You should get about 22 meatballs.
• Bake. Pop the sheet pan in the oven at 375 degrees F and bake for about 12 to 14 minutes, until the tops are golden brown and cooked through. Meatballs should have an internal temp of 165 degrees F when inserting a meat thermometer.
• Serve. Serve the pesto meatballs immediately as is or toss them with some leftover pesto or simple tomato sauce with pasta noodles.

Nutrition

Serving: 4meatballs | Calories: 208kcal | Carbohydrates: 9.5g | Protein: 23.7g | Fat: 7.3g | Saturated Fat: 2.8g | Cholesterol: 127mg | Sodium: 524.1mg | Fiber: 1g | Sugar: 0.8g

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Start your morning with this perfect Mixed Berry Smoothie that is not only refreshing, but packed with antioxidants, fiber and vitamins! So colorful and nutritious!

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There is nothing better on a hot summer day than a fresh fruit smoothie and this is the perfect mixed berry smoothie to kick-start your morning! Packed with antioxidants, fiber and protein, this smoothie is the perfect blend of flavor and nutrition. Whether you are rushing out the door first thing in the morning or just wanting a mid-day snack, this vibrant smoothie won’t disappoint. I like to keep a big bag of frozen berries on hand in my freezer so I can throw this together whenever I have a craving for something sweet!

Why You’ll Love This

• Healthy – this berry smoothie is packed with nutrients and is rich in antioxidants, vitamin C, fiber and healthy fats.
• Quick and easy – you can easily make this berry smoothie recipe in just 5 minutes using a few simple ingredients. Perfect healthy breakfast for those busy mornings.
• Customizable – you can easily make this smoothie all your own by making it dairy-free, using your favorite protein, or tossing in some greens for an extra boost of nutrition.
• Kid-friendly – this smoothie is naturally sweet and oh so colorful making it the perfect drink kids will love. Sneak in some leafy greens for extra nutrients!

Ingredients You’ll Need

• berries – you’ll need a mixture of frozen strawberries, raspberries and blueberries, but feel free to use whatever variety of berries you’d like. Blackberries make a great addition as well.
• banana – I like to use one frozen banana because it really gives this smoothie that creamy milkshake texture, just make sure the banana is nice and ripe for the most natural sweetness.
• greek yogurt – I used plain yogurt for a boost of protein and creaminess, but feel free to to use flavored yogurt such as vanilla Greek yogurt for even more flavor or dairy-free yogurt.
• almond milk – this thins out the consistency to make this smoothie deliciously drinkable. Any type of non-dairy milk or regular milk will work in this. You could also substitute the unsweetened almond milk with apple juice, orange juice or other fruit juice for a sweeter smoothie!

How to Make Mixed Berry Smoothie

1. Add to blender. Add the frozen or fresh berries, ripe banana, Greek yogurt and almond milk to a high-powered blender or food processor. You could also add a little bit of honey or maple syrup for a sweeter smoothie.
2. Blend ingredients. Blend everything until you get a creamy, smooth consistency. Feel free to add more milk if you prefer a thinner smoothie. Taste and adjust any ingredients as-needed for more flavor.
3. Serve and enjoy. Pour into glasses or mason jars, top with extra berries or chia seeds. Enjoy this healthy smoothie right away or store in the fridge for later!

Tips and Variations

• For a thicker smoothie: Use a frozen banana instead of a fresh banana for a thicker smoothie or you could even add in a handful of ice cubes to thicken. Frozen cauliflower also makes a great addition for an extra boost of nutrition and hidden vegetables!
• Add protein powder: Boost the protein content even more by adding a scoop of your favorite protein powder such as whey protein powder or plant-based protein powder. A tablespoon of peanut butter, almond butter, sunflower seed butter or other nut butter also make delicious options.
• Sweeten naturally: The banana and trio of berries act as a natural sweetener, but if you prefer a sweeter smoothie, feel free to add in a little honey or maple syrup.
• Vegan option: Make a vegan smoothie by using plant-based yogurt and plant-based milk or soy milk for a dairy-free version. I love this smoothie with coconut milk or coconut water!
• Boost with greens: Throw in a handful of spinach or kale for a boost of nutrition. The sweetness of the berries masks the taste and this is a great way to get those healthy greens in for your kids!
• Make it creamy: Instead of a banana, you could use half of an avocado or extra frozen berries for a thicker, creamy texture. The plain Greek yogurt helps make this smoothie nice and creamy as well.
• Optional mix-ins: Try adding in some chia seeds, hemp seeds or a teaspoon of ground flaxseed for added nutrition. A sprig of mint is also a pretty addition!

Prepping and Storage

This simple mixed berry smoothie is best enjoyed fresh, but you can store leftovers in a sealed, airtight container or mason jar with a lid for up to 24 hours. After that the smoothie will start to breakdown and you’ll notice the changes in taste and texture.

More Smoothie Recipes

• Banana Oat Breakfast Smoothie
• Healthy Pumpkin Spice Smoothie
• Ginger Peach Detox Smoothie
• Mango Avocado Smoothie
• Kiwi and Pineapple Tropical Smoothie

Hope you all enjoy my favorite berry smoothie recipe! If you love this as much as we do, please leave a star rating below and don’t forget to tag me on Instagram using the hashtag #eatyourselfskinny! Follow for more healthy recipes!

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The Perfect Mixed Berry Smoothie

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Start your morning with this perfect Mixed Berry Smoothie that is not only refreshing, but packed with antioxidants, fiber and vitamins! So colorful and nutritious!

Course Breakfast, Drinks

Cuisine American

Keyword Mixed Berry Smoothie

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 2 Smoothies

Calories 153kcal

Ingredients

• 1 ripe banana fresh or frozen
• 1/2 cup frozen strawberries
• 1/2 cup frozen blueberries
• 1/2 cup frozen raspberries
• 1 1/2 cups unsweetened almond milk
• 1/4 cup plain Greek Yogurt

Instructions

• Add to blender. Add the frozen berries, ripe banana, Greek yogurt and almond milk to a high-powered blender or food processor.
• Blend ingredients. Blend everything until you get a creamy, smooth consistency. Feel free to add more milk if you prefer a thinner smoothie. Taste and adjust any ingredients as-needed for more flavor.
• Serve. Pour into glasses or mason jars, top with extra berries or chia seeds. Enjoy right away or store in the fridge for later!

Nutrition

Serving: 1smoothie | Calories: 153kcal | Carbohydrates: 28.2g | Protein: 5.1g | Fat: 2.4g | Saturated Fat: 0.1g | Sodium: 139.3mg | Fiber: 6g | Sugar: 15.2g

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This Black Bean and Corn Salad is loaded with crisp veggies, delicious spices and fresh cilantro, all tossed together in a zesty lime dressing making it the perfect summer side dish or dip!

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Here’s a bright and refreshing salad perfect for the summer that only takes about 10 minutes to throw together!  This black bean and corn salad is made with a delicious combination of crisp corn, black beans, chopped bell peppers, red onion, avocado, fresh cilantro all tossed together with a zesty lime vinaigrette.  Not only is this salad perfect for a crowd, but it also doubles as a dip so feel free to serve with some salty tortilla chips for the ultimate summer appetizer!

Why You’ll Love This

• Fresh and flavorful – you are going to love the mix of sweet, zesty and savory flavors in this black bean and corn salad!
• Quick and easy – this salad easily comes together in just 10 minutes with simple pantry ingredients.
• Versatile – this salad is great for meal prep, picnics or a quick lunch and can be served as a side dish, added to tacos or burrito bowls and tastes great served as a dip with chips.
• Healthy – packed with plant-based protein, fiber and tons of veggies for a healthy vegan side dish the whole family will love!

Ingredients You’ll Need

• corn – fresh, frozen, or canned corn will work great in this recipe, whatever is easiest for you! You could even grill or roast the fresh corn kernels right on the cob to get that delicious charred flavor.
• black beans – not only do canned black beans make this salad hearty and more filling, but they are a great source of fiber and potassium.
• bell pepper – I used a colorful red bell pepper in this salad, but feel free to use any color you’d like.  Mini sweet peppers would work great in this recipe too.
• red onion – adds a nice color and crunch to the salad!  You could also use white onion or green onions in this recipe if you don’t have a red onion.
• avocado – this adds some creaminess to the salad along with some nice health benefits! Try to use a semi-firm avocado as TOO ripe may become mushy in this salad.
• cilantro – I LOVE the taste of cilantro so I’m pretty heavy-handed, however if you’re not a fan of this herb, feel free to use chopped parsley or even basil.
• limes – these add a nice fresh and tangy flavor that really brighten up this whole salad.  Make sure to use fresh lime juice as bottled lime juice can have a bitter taste. If you don’t have any limes, lemon juice would work as well as apple cider vinegar.
• garlic – I mean, who doesn’t love garlic?! If you don’t have fresh garlic on hand, you can substitute a 1/2 teaspoon of garlic powder.
• olive oil – I like to use a good olive oil that doesn’t have to be expensive, just make sure it’s cold-pressed and organic for the most flavor.
• spices – I used a combination of cumin, chili powder, onion powder, and a pinch of red pepper flakes for a little spice.

How to Make Black Bean and Corn Salad

Here’s the thing, this summer salad is SO easy to make and you’ll have it ready in just 10 minutes! You only need 3 simple steps:

1. Prepare veggies.  Simply chop your bell pepper, jalapeño, onion and avocado, drain and rinse the black beans, and toss everything together in a large bowl with the corn.  You’ll also want to give a handful of cilantro a good chop and mix that in as well.
2. Make lime dressing.  In a small bowl, whisk together lime juice, lime zest, olive oil, garlic, and seasonings (I used a mixture of cumin, chili powder, onion powder, red pepper flakes, and kosher salt).
3. Mix, mix, MIX!  Drizzle the lime dressing over the black beans and chopped vegetables, stir well and that’s it!  Sprinkle additional cilantro over top of the salad before serving as a garnish. This salad definitely tastes best chilled, so cover and keep in the fridge for at least an hour, or until ready to serve.

Variations

• Make it creamy – the addition of avocado in this salad helps with the creaminess, but you could make it even creamier by mixing in a little Greek yogurt or mayo.
• Add cheese – crumble in some cotija cheese or feta cheese for a tangy kick.
• Make it spicy – adding in some chopped jalapeno is completely optional, but it does kick up the spice! You could also add in a little cayenne pepper or your favorite hot sauce into the dressing.
• Add some sweetness – I really love the tangy, zesty flavors in this salad, but you could also add in a tablespoon of honey, maple syrup or other natural sweetener to the dressing for a touch of sweetness.

How to Serve Black Bean Corn Salad

• Side dish – this salad makes the perfect side dish with grilled chicken, steak, salmon or burgers. We also love serving this alongside tacos or fajitas.
• Salad – enjoy this all on its own as a light and satisfying main dish for lunch! Feel free to add in some extra protein to make this more filling.
• Topping – spoon this salad on tacos, burritos or rice bowls for extra flavor, texture and color. I actually really love this over eggs too!
• Dip – serve this with your favorite tortilla chips as a crowd-pleasing appetizer or snack similar to a corn salsa.

Prepping and Storage

This black bean salad tastes best served cold, so I recommend covering this and chilling in the refrigerator for at least an hour before serving. Unfortunately since this salad has avocado in it, the avocado will start to turn brown and mushy so leftovers will only last about 3 days in the fridge in a sealed airtight container.  Feel free to omit the avocado altogether if you want this salad to keep longer!

More Summer Salads

• Summer Quinoa Salad
• Marinated Summer Caprese Salad
• Summer Pesto Pasta Salad
• Chili Rubbed Salmon with Summer Corn Salad
• Tomato, Cucumber and Chickpea Salad

Hope you all enjoy this Black Bean and Corn Salad and if you love this as much as we do, please leave me below and don’t forget to tag me on Instagram using the hashtag #eatyourselfskinny! I love seeing all your delicious recreations!

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Black Bean and Corn Salad

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This Black Bean and Corn Salad is loaded with crisp veggies, delicious spices and fresh cilantro, all tossed together in a zesty lime dressing making it the perfect summer side dish or dip!

Course Salad, Side Dish

Cuisine Mexican

Keyword Black Bean and Corn Salad

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 6 Servings

Calories 230kcal

Ingredients

• 1 (15 oz) can black beans drained and rinsed
• 1 1/2 cups corn fresh or frozen
• 1 red bell pepper chopped
• 1 jalapeno seeded and diced
• 1/2 cup red onion diced
• 1 medium avocado pitted and diced
• 1/2 cup cilantro chopped

For the dressing:

• 1/4 cup fresh lime juice
• 1 tsp lime zest
• 3 Tbsp olive oil
• 2 cloves garlic minced
• 1/2 tsp cumin
• 1/4 tsp chili powder
• 1/4 tsp onion powder
• 1/2 tsp kosher salt
• Pinch of red pepper flakes

Instructions

• In a large bowl, mix together black beans, corn, red bell pepper, jalapeno, red onion, avocado and cilantro; set aside.
• To make the dressing, whisk together lime juice, lime zest, olive oil, garlic, and seasonings.  Drizzle over black beans and corn mixture and toss well to combine.
• Cover and chill salad in the fridge for at least one hour before serving.

Notes

*This salad will last in the fridge in a sealed airtight container for 3 days.

Nutrition

Serving: 1/6th of recipe | Calories: 230kcal | Carbohydrates: 26.3g | Protein: 6.8g | Fat: 12.4g | Saturated Fat: 1.9g | Sodium: 205.9mg | Fiber: 8.9g | Sugar: 5.1g

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