Make PERFECT Hard Boiled and Soft Boiled Eggs in the Instant Pot

30 minutes or less, Breakfast & Brunch, Dairy Free, Dietary, Fall, Gluten Free, Instant Pot/Slow Cooker, MAIN DISHES, Make ahead, Nut Free, One pot/dish, PREP, Quick & Easy, Recipes, Seasonal, Snacks, Spring, Summer, Vegetarian, Winter
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Do you have an Instant Pot and don’t know where to start? I am still getting the hang of it, but I’ve mastered how to make PERFECT hard-boiled and soft-boiled eggs in the Instant Pot.

Disclosure: This post was sponsored by the American Egg Board and the Egg Nutrition Center. Thank you for supporting the brands that make this blog possible!

instant pot hard boiled eggs on a gray plate next to egg carton and shells

What Can the Instant Pot Do?

215,000+ Amazon customers purchased the Instant Pot on Prime Day alone. Now that it’s in everyone’s kitchen they are looking for new recipes to try.

The Instant Pot is a single appliance that does the job of seven (yes, seven!) different kitchen appliances. It can handle the tasks of a slow cooker, electric pressure cooker, rice cooker, steamer, yogurt maker, sauté/browning pan, and a warming pot. Think of all those appliances taking up space in your kitchen that can be replaced by one.

New to using the Instant Pot? Learn about these seven tips for efficiently using your Instant Pot.

While I am still learning all the functions of the Instant Pot, the first technique I mastered was preparing hard and soft-boiled eggs.

infographic for cooking eggs in the instant pot

How Are Eggs Healthy?

One large egg has 6 grams of high-quality protein and all 9 essential amino acids. Nearly half the protein is in the yolk so don’t ditch the yolk!

Eggs were once avoided and criticized for their cholesterol content. However, the totality of scientific research has shown no or little effect between dietary cholesterol and cardiac outcomes or markers of heart disease risk in healthy individuals.

Government and health organizations have revised their dietary cholesterol recommendations. The 2015-2020 Dietary Guidelines for Americans place no daily limit on dietary cholesterol intake. Foods like egg yolks and some shellfish are higher in dietary cholesterol but not saturated fats making them a healthful choice along with healthy eating patterns.

Hard-boiled eggs are something I pretty much meal prep every week for myself. One large egg has varying amounts of 13 essential vitamins and minerals, including choline plus the antioxidants lutein and zeaxanthin, all just for 70 calories.

three hard boiled instant pot eggs on a gray plate next to the shells

Why the Instant Pot method works:

Now, I know making hard-boiled eggs on the stovetop is not too challenging, but this Instant Pot method makes it even simpler and in just 5 minutes, they are ready. Plus, there is a science behind why cooking eggs in the Instant Pot make them easier to peel. The reason according to Alton Brown is:

“Eggs that are quickly heated are easier to peel than eggs that are slowly heated, say in cold water brought to a boil. Fast cooking prevents the white from bonding so epoxy-like to the outer membranes. Since pressure steamers can generate temperatures between 230 and 250 degrees F it is suspected that this is actually why folks think they’re magic egg machines.” Also, thorough cooling eases peeling by allowing the proteins in the albumen to fully set and harden, thus preventing tearing.

instant pot sitting next to gray striped towel

How to Make Soft Boiled Eggs in the Instant Pot

Pour the water in and place the rack (trivet) in the bottom. Then sit the eggs on the rack in the Instant Pot in a single layer.

Cook for 3 minutes on high pressure. Once the timer goes off, quickly release the pressure.

Transfer the eggs to a bowl with ice and cold water until they are cool enough to hold in your hand.

Peel right away.

The Best Pressure Cooker Hard Boiled Eggs

If you want to make hard boiled eggs in the Instant Pot, pour the water in. Set the rack in the bottom. Place the eggs on the rack. Cook for 5 minutes using high pressure. Let the pressure release naturally for 5 minutes, then transfer to an ice bath. Peel once they are cool enough for you to hold.

Tips for Making

  • Make sure the eggs are in a single layer, do not stack them.
  • There is an accessory you can buy that is specifically for making eggs in the Instant Pot that may allow you to cook more at a time.
  • When you release the pressure, place a towel over the top. Also make sure the pressure cooker is away from cabinets so the steam doesn’t ruin them.

How Long Do Cooked Eggs Last?

Hard-Boiled Eggs will keep up to a week in your refrigerator. Make a few perfect hard-boiled eggs to create delicious recipes throughout the week.

cobb salad topped with hard boiled eggs made in the pressure cooker

A few ways I use hard-boiled eggs are:

  • Pair hard-boiled eggs with avocado and tomato. I usually just add a little salt and pepper, but when I’m looking to add an extra pop of flavor, I add everything but the bagel, sesame seasoning blend.
  • For a filling snack, try my version of a “quick deviled egg”. Scoop out the yolk, mix with hummus and fill back in the egg white.

Ways to Use Instant Pot Eggs

(source)

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hard boiled eggs on a gray plate

Make PERFECT Hard Boiled and Soft Boiled Eggs in the Instant Pot

★★★★★ 5 from 4 reviews
  • Author: Chef Julie Harrington, RD
  • Prep Time: 3
  • Cook Time: 5
  • Total Time: 8 minutes
  • Yield: 5
  • Method: Instant Pot
Print Recipe

Description

Make PERFECT Hard Boiled and Soft Boiled Eggs in the Instant Pot EVERY. SINGLE. TIME.

Ingredients

Scale

Ingredients:
Eggs (up to as many that can fit in an even layer in your Instant Pot – do not stack)
1 cup water

Equipment:
Instant Pot with the rack

Instructions

Place the rack in the bottom of the pot. Pour the water in the pot. Place the eggs on the rack.

For soft-boiled:
Set Instant pot on high pressure on manual 3 minutes. Quick release placing a towel over the valve. Quickly add eggs to a bowl with cold water and ice until cool enough to hold. Peel right away.

For hard-boiled:
Set Instant Pot on high pressure on manual 5 minutes. Natural release 5 minutes then use quick release placing a towel over the valve. Quickly add eggs to a bowl with cold water and ice until cool enough to hold. Peel right away.

Keywords: eggs, instant pot, meal prep

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Make PERFECT Hard Boiled and Soft Boiled Eggs in the Instant Pot #instantpot #protein #cookingtip #healthy #breakfast #snack #eggs
Make PERFECT Hard Boiled and Soft Boiled Eggs in the Instant Pot #instantpot #protein #cookingtip #healthy #breakfast #snack #eggs

Best Classic Beef Chili Recipe

30 minutes or less, Dairy Free, Egg Free, Fall, Freezer Friendly, Gluten Free, MAIN DISHES, Meat, One pot/dish, Recipes, Soups & Stews, Winter
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Are you ready to enjoy the best classic beef chili you have ever tasted? Made with hearty ingredients like ground beef and beans, and full of flavor from our chili seasonings. 

classic beef chili made with ground beef topped with avocado next to cheese and tortilla chips

This recipe was originally created for the Beef Throwdown with New York Beef Council

I love a good bowl of chili, but depending on where you live, chili can look a little different. So I decided to take it back to the good ole’ days and create a classic beef chili that has those traditional flavors, heartiness, and simple ingredients. 

In case you are wondering, this is actually a healthy beef chili recipe and is packed full of protein. Obviously ground beef plays a big part, but the black beans and pinto beans are a good source of plant-based protein too. 

Beef is a great source of iron and helps with muscle maintenance, growth, keeps you fuller because of the protein content, and is full of vitamins and minerals, including creatine.

One of my favorite things about this homemade chili is that it requires pantry staples. This means you probably already have most of the ingredients on hand so you may not even have to make a trip to the store!

Classic Beef Chili Ingredients

Protein: ground beef, black beans, pinto beans

Spices: salt, garlic (minced and powder), chili powder, cumin, oregano, salt

Veggies: carrots, onion, fire roasted crushed tomatoes, tomato paste, jalapeno

Liquids: olive oil, beef, or chicken broth

Toppings: sour cream, cheese, avocado, chives, tortilla chips

How to Make this Ground Beef Chili Recipe with Beans

Heat a large stock pot or Dutch oven over medium-high heat, then add the oil. Once the oil is hot, add the ground beef and salt. Brown the beef until it’s no longer pink. 

Drain off the grease, but keep 1 to 2 tablespoons in the pot. Set the cooked ground beef to the side for now. 

Add the diced onions and carrots, allow them to cook just until softened. 

Place the jalapeno and garlic in, continuing cooking for another 2 minutes. 

Sprinkle in the remaining spices, and stir to combine. Then add the tomato paste and stir until the veggies are coated and saute for 2 more minutes. 

Pour in the roasted tomatoes and broth. Be sure to scrap the bottom when stirring to remove any bits that are stuck. 

Stir in the beans and cooked beef, then bring the chili to a low simmer. 

Cover and let it cook on low heat for at least 45 minutes. Chili is really great and flavorful when it cooks for at least 2 hours, so if you have the time, let it go longer. 

Stir occasionally. If you find that it is becoming too thick, you can add a little water or broth. 

Serve with your favorite toppings! 

ground beef chili in a bowl topped with tortilla chips, avocado, cheese, chives, and sour cream

What Beef Can Be Used in Chili? 

Because I was going for a classic recipe I chose ground beef, but there are tons of varieties of beef chilis. Here are a few cuts that are more popular:

  • Brisket – if you like corned beef or pastrami you would like brisket chili
  • Beef Chuck – because this cut is a little tougher, this is best for slow cooker chili
  • Meat from boneless short ribs – these are cheaper than bone in ribs

How to Store Healthy Beef Chili

Allow the chili to cool completely before transferring it to an airtight container and refrigerate. It will stay fresh for up to 4 days. 

To freeze, place the chili in a freezer-friendly container and store for up to 2 months. You can also freeze in single-serving portions to make meal prep easier. If you want to reheat the full batch, store the chili flat in a plastic bag to save space in the freezer. 

classic ground beef chili and beans in a red bowl topped with garnishes

Hosting a Chili Bar Party 

If you want to let your guests do the work or allow them to customize their chili to their liking try a chili bar. 

Simply make the chili then set it out, along with all of the toppings. You could also transfer the chili to a slow cooker and place it on warm if you wanted to set up a table with all of the ingredients. 

Chili bars are great for parties and game days, plus you hardly have to worry about entertaining full time! 

Chili Bar Topping Ideas  

  • Sour cream 
  • Greek yogurt 
  • Cheddar cheese 
  • Sliced jalapenos 
  • Pico de gallo 
  • Tortilla crunchies 
  • Oyster crackers 
  • Chives 
  • Hot sauce
  • Diced onions
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ground beef chili in a bowl topped with tortilla chips, avocado, cheese, chives, and sour cream

Classic Chili with Ground Beef

  • Author: Chef Julie Harrington, RD
  • Yield: 6–8 servings 1x
Print Recipe

Description

Are you ready to enjoy the best classic beef chili you have ever tasted? Made with hearty ingredients like ground beef and beans, and full of flavor from our chili seasonings. 

Ingredients

Scale

1 teaspoon olive oil

1 ½ pounds ground beef

2 teaspoons salt

1 medium onion, diced

4 carrots, peeled and finely diced

1 jalapeno, finely minced (optional)

4 cloves garlic, minced

2 tablespoons chili powder

2 tablespoons cumin

1 tablespoon oregano

1 teaspoon garlic powder

4 tablespoons tomato paste

1 (28-ounce) can fire roasted crushed tomatoes

2 cups beef or chicken broth

1 (14-ounce) can black beans, drained and rinsed

1 (14-ounce) can pinto beans, drained and rinsed

Toppings: sour cream, cheese, avocado, chives, tortilla chips, etc.

Instructions

  1. Heat a large Dutch oven or pot over medium high heat. Add oil and let heat to medium high heat. Add the ground beef, breaking into small crumbles with a wooden spoon. Add salt and continue to cook until beef have browned and fully cooked.
  2. Drain beef draining off most of the fat, but reserve 1-2 tablespoons in the pot. Add the onions and carrots. Sauté until soft. Add the jalapeno and garlic. Continue to sauté for another 1-2 minutes or until fragrant.
  3. Add the chili powder, cumin, oregano, and garlic powder. Stir to combine. Add the tomato paste and stir to coat the vegetables. Sauté for about 2 minutes.
  4. Pour in the fire roasted tomatoes and broth, scraping the bottom of the pan to lift anything that started to stick.
  5. Stir in the beef, black beans, and pinto beans.
  6. Bring chili to a low simmer. Cover the pot and allow to simmer on low heat for at least 45 minutes (ideally up to 2 hours to really develop the flavors!) Keep checking and stirring the chili every so often. If the chili becomes too thick, thin with additional broth or water.
  7. Top with your favorite topping and enjoy!
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More Soups, Stews, and Chilis to Try:

Turkey Pumpkin Chili

Beef and Barley Soup

Chicken Zoodle Soup

Beef and Barley Soup

Beans & Grains, Dairy Free, Dietary, Egg Free, Fall, Freezer Friendly, MAIN DISHES, Make ahead, Meat, Nut Free, One pot/dish, PREP, Recipes, Seasonal, Soups & Stews, Winter
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Cozy up to a bowl of Beef and Barley Soup. Not only can you add layers and layers of flavors, but they also can be balanced nutritionally.

Beef & Barley Soup in a white bowl garnished with parsley

I am on a total soup and stew kick lately. Mainly because I can cook once and eat all week.

I am teaching three cooking classes this week, so cooking all day at work, the last thing I want to do when I get home it to cook again and wash more dishes!

What is Hulled Barley?

Aim to add more whole grains in soups and stews when you can. Barley is a fantastic whole grain. I chose to use hull-less barley. This type of barley has an outer hull that’s so loosely attached to the kernel that it generally falls off during harvesting. This cuts down on processing and ensures that all of the bran and germ are retained.

Ingredients for Beef and Barley Soup 

all-purpose flour

Veggies: celery, carrots, garlic, kale, onion

Spices: salt, pepper, oregano, parsley

beef chuck roast – trim the fat if needed and dice into bite size pieces

olive oil

red wine

tomato paste

beef broth

water

hulless barley

kale

fresh parsley

top shot of hulled barley soup in a white bowl with a garnish next to dishtowel

How to Make Hulled Barley Soup 

Once you have trimmed and diced the beef, add the flour, salt, and pepper to a shallow bowl or dish and dredge each piece. Shake off the excess flour if needed. 

Add the olive oil to a large pot and heat over medium-high heat. 

Brown the beef, turning as needed. You will need to do this step in batches because you don’t want to overload the pot. Once the meat has finished browning, remove and set aside. 

Add the carrots, celery, diced onions, garlic, and oregano. Stirring occasionally, cook the veggies until they are soft. 

Pour in the red wine to deglaze the bottom of the pot, scraping the brown bits. Simmer and reduce the red wine by half. Add in the tomato paste and stir. 

Place the beef back in the pot, and add the water and broth. 

Bring it to a boil then add the hulled barley. 

Turn the heat down low, and simmer for 45 minutes. The meat should be tender and the barley should be cooked all the way through. 

Be sure to stir it occasionally; this will keep the barley from sticking together. 

Once the soup is done, remove the pot from the heat and the kale. Season with salt and pepper! 

My Barley Soup is Too Thick, What Do I Do? 

If you find that the soup is too thick for your liking after it is done simmering, add some more water until it reaches a consistency you are happy with. 

Tips for Making and Storing 

  • Be sure to add the kale while the soup is still hot so it will wilt. 
  • Store in an airtight container in the refrigerator up to 5 days. 
  • This barley soup is great for freezing. Let it cool completely before placing it in the freezer. To serve again, reheat on the stovetop over low heat until it is warm all the way through. 

Soups are great! Not only can you add layers and layers of flavors, but they also can be balanced nutritionally. Any good soup starts with mirepoix. I like to use dry herbs and spices in my soup recipes because you are able to add them during the cooking process, as they can stand up to the heat. 

Beef & Barley Soup in bowls with a white and blue striped napkin

This beef and barley soup may take a little longer to prepare, but it’s worth the wait.

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beef and barley soup in a white bowl

Beef and Barley Soup

  • Author: Chef Julie Harrington, RD
  • Prep Time: 20
  • Cook Time: 50
  • Total Time: 1 hour 10 minutes
  • Category: Soup
  • Method: Stove Top
Print Recipe

Ingredients

Scale
  • 1/2 cup all-purpose flour
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 1 lb boneless beef chuck roast, fat trimmed off and cubed
  • 2 tablespoon olive oil
  • 1 large onion, chopped
  • 1 large carrot, peeled and chopped
  • 2 stalks celery, chopped
  • 3 cloves garlic, minced
  • 2 teaspoons dried oregano
  • 1/2 cup red wine
  • 3 tablespoon tomato paste
  • 4 cups low-sodium beef broth
  • 4 cups water
  • 3/4 cup hulless barley
  • 4 cups kale, spines removed and roughly chopped
  • 1 tablespoon fresh parsley, chopped

Instructions

In a shallow dish combine flour, salt, and pepper. Dredge the beef cubes with flour, shaking off excess flour. 

Heat the olive oil in a Dutch oven (or large pot) over medium-high heat. Add the beef to the pot and cook just until the meat starts to brown, turning as needed. Do this in 2 or 3 batches, to not crowd the pot. Remove the meat from the pot and set aside.

In the same pot, add the chopped onion, carrots, celery, garlic, and oregano. Cook the vegetables until soft, about 5 minutes, stirring occasionally. 

Deglaze the pan with red wine scraping the fond (the brown bits) from the bottom of the pan. Let simmer and reduce red wine by half. Add tomato paste and stir to coat the vegetables.

Add beef back to the pot with water and beef broth. Stir to combine.

Bring to a boil, add barley and turn down to a simmer for 45-50 minutes, until meat is tender and barley is cooked through. Stir occasionally so the barley won’t stick together. If you find that too much liquid has evaporated or the soup is too thick add more water as necessary until you get the desired consistency.

Remove soup from heat and stir in the kale while the soup is still hot to wilt. Season with salt and pepper, as needed. 

Garnish with parsley, if using.

Notes

If you do not want to use wine, deglaze with additional beef broth.

Keywords: barley, beef, soup, batch cooking, meal prep

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Pineapple Beef Stir Fry

Balsamic Marinated Skirt Steak

Vegetable Lentil Soup

Roasted Maple-Mustard Glazed Brussels Sprouts

Dairy Free, Dietary, Egg Free, Fall, Gluten Free, MAIN DISHES, Nut Free, PREP, Quick & Easy, Recipes, Seasonal, Side Dishes, Vegan, Vegetarian, Vegetarian, Winter
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Roasted Maple Mustard Brussels Sprouts have just enough tang and the right amount of sweetness! The perfect side dish that pairs well with just about any meal! 

close up of maple mustard glazed brussels sprouts in a white bowl

Some people may turn their nose up at the thought of Brussels sprouts, but honestly, they just need to try cooking them a different way! The maple mustard glaze brings in so much flavor, adding a twist to just regular roasted sprouts. 

With the holiday season just around the corner, these become a staple around our house. Once you try them I promise you will be eating this delicious side dish all year long! 

Because this is a sheet pan recipe, it’s easy to make and almost hands off! So while these are great during the week, you can easily double or triple the recipe to feed a larger crowd without much more prep work.

Why I Love Brussels Sprouts

For starters, brussels sprouts are packed full of nutrients and rich in Vitamin K and Vitamin C. They also contain an antioxidant called kaempferol, that may help to reduce inflammation and promote a healthy heart. 

If you aren’t a seafood lover, double up on your Brussels because they are one of the best plant-based sources of omega-3s! 

So besides all of the amazing health benefits, Brussels sprouts can be cooked in so many ways which makes them really versatile in the kitchen.  Simply changing out the sauce, glaze, or seasoning offers a whole new side dish. Let’s not forget they are great in salads when they are shredded too! 

top shot of roasted maple mustard brussels sprouts in a white bowl

Ingredients for Maple Mustard Brussels Sprouts 

lemon juice

Dijon mustard

maple syrup

olive oil

salt and pepper

Brussels sprouts

How to Make Roasted Maple Mustard Brussels Sprouts 

Prep your baking sheet by spraying it with non-stick spray or using parchment paper and preheat your oven to 400 degrees. 

Whisk together the lemon juice, mustard, maple syrup, oil, salt, and pepper in a large bowl. 

Once you have halved and trimmed the Brussels sprouts, mix those in and stir until they are fully coated. 

brussels sprouts roasted with a maple mustard glaze in a white bowl

Pour the mixture in an even layer onto the baking sheets. You can drizzle the remaining glaze over if there’s any left in the bowl. 

Roast for about 30 minutes or until the brussels are tender and caramelized. Stir them occasionally or flip with a spatula half way through. 

Can You Use Frozen Brussels Sprouts? 

You can if that’s all you have. Allow them to thaw completely before roasting.

More Tasty Side Dishes to Try

Green Bean Potato Salad

Roasted Garlic Cauliflower Mashed Potatoes

Broccoli Cauliflower Salad

Everything Bagel Hasselback Potatoes

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roasted brussels sprouts in a white dish

Roasted Maple-Mustard Glazed Brussels Sprouts

  • Author: Chef Julie Harrington, RD
  • Prep Time: 5 mins
  • Cook Time: 30 mins
  • Total Time: 35 mins
  • Yield: 4
  • Category: side dish
  • Method: roasting
Print Recipe

Ingredients

Scale
  • 1 1/2 tablespoons lemon juice
  • 2 1/2 tablespoons Dijon mustard
  • 1 1/2 tablespoons maple syrup
  • 3 tablespoons olive oil
  • salt and pepper, to taste
  • 2 lbs. Brussels sprouts, halved and trimmed

Instructions

  1. Preheat oven to 400 degrees F. Prepare a large baking sheet with cooking spray and set aside.
  2. In a large bowl, whisk together the lemon juice, Dijon mustard, maple syrup, olive oil, and salt and pepper.
  3. Mix in the Brussels sprouts until they are fully coated. Pour the Brussels sprouts on an even layer on the baking sheet, drizzling any remaining glaze on top.
  4. Roast for 25-30 minutes, stirring occasionally. Brussels sprouts should be tender and caramelized to your desired doneness.

Keywords: Brussels sprouts, roasting, vegetable side dish

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Chef Julie Harrington, RD - Culinary Nutrition Consultant of chefjulierd.com
close up of roasted brussels sprouts with a maple mustard glaze with text overlay

Roasted Sweet Potato Kale Salad

Dairy Free, Dietary, Fall, Gluten Free, Recipes, Salads, Vegan, Vegetarian, Vegetarian, Winter
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Salads don’t have to be boring! By adding cooked and raw elements like in this Roasted Sweet Potato Kale Salad can elevate any salad experience.

Roasted Sweet Potato Kale Salad in wooden bowl with wooden serving spoons

There is nothing worse when trying to enjoy a kale salad and your jaw becomes numb with all the chewing. It’s most likely that the kale wasn’t treated properly. Kale is very fibrous, but the simple technique of massaging kale can change your whole kale salad experience. I’ve talked all about this already here.

Salads don’t have to be boring! Mix and match with various food groups, flavors, and textures. I like to add both raw and cooked elements to add different depths of flavor.

Roasted Sweet Potato Kale Salad in a white bowl

Perfectly roasted sweet potatoes provide additional sweetness from their caramelization.

Tips to perfectly roast vegetables:

  • Cut vegetables approximately the same size. This will prevent smaller pieces from overcooking and larger pieces not being cooked through.
  • Don’t overdo it on the oil. One tablespoon of olive oil is enough for a full tray of vegetables. Instead of drizzling the oil when the vegetables are already on the sheet pan, toss in a large bowl then place vegetables on the sheet pan. This will ensure all vegetables are evenly coated.
  • Don’t crowd the pan. Vegetables should be an even layer on the sheet pan. Overcrowding can result in the vegetables steaming rather than roasting.
  • Stop stirring. Simply flip vegetables halfway through the cooking process. Constant stirring won’t allow the vegetables to caramelize evenly on each side.
  • Looking for easy cleanup. Line your baking sheet with parchment paper.
Roasted Sweet Potato Kale Salad in a wooden bowl with wooden serving utensils

With a little meal prep, this salad can come together in minutes. Roast sweet potatoes in advance, wash and chop kale, batch cook quinoa, and make the dressing. By getting the prep process started earlier on can help put meals together in minutes. With kale being very fibrous, it lasts longer in the refrigerator. I wash and chop kale for the week and store it in a breathable produce bag. Then, I can easily prepare a salad; add it to a smoothie, or sauté for a quick side dish.

Fun Fact:

Have you ever notices kale that has been sitting in the refrigerator for a longer period of time, the edges start to turn an orange/yellow color. Yes, the kale is aging, but it’s not going bad. As kale ages, the deep green chlorophyll color begins to fade and the vitamin A & C colors shine through. Kale is an excellent source of Vitamins A & C.

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Roasted Sweet Potato Kale Salad in a wooden bowl with wooden utensils

Roasted Sweet Potato Kale Salad

  • Author: Chef Julie Harrington, RD
  • Prep Time: 20
  • Cook Time: 30 minutes
  • Total Time: 50 minutes
  • Yield: 8
  • Category: Salad
  • Cuisine: American
Print Recipe

Description

Salads don’t have to be boring! By adding cooked and raw elements like in this Roasted Sweet Potato Kale Salad can elevate any salad experience.

Ingredients

For the salad:
1 tablespoon olive oil
2 sweet potatoes, chopped, cut into cubes
8 cups kales, stems removed and chopped
1 cup quinoa, cooked
½ cup chopped walnuts
½ cup dried cranberries

For the dressing:
1/3 cup golden balsamic vinegar
¼ cup olive oil
2 cloves garlic, minced
1 tablespoon maple syrup
salt, to taste

Instructions

  1. Preheat the oven to 425°F and line a baking sheet with cooking spray or parchment paper.
  2. In a large bowl, toss sweet potatoes with olive oil and season with salt and pepper. Add to the baking sheet in an even layer. Roast for 30-40 minutes, flipping halfway through until sweet potatoes have caramelized and are fork tender. Remove from oven and let cool completely. 
  3. In a large bowl, add the kale and massage to become tender. Add the sweet potatoes, quinoa, walnuts, and dried cranberries. Toss to combine.
  4. In a mason jar, combine the balsamic vinegar, olive oil, garlic, and maple syrup. Secure lid and shake to combine. Season with salt and pepper to taste.
  5. Drizzle dressing over salad and toss to combine. 

Notes

The addition of feta cheese to this salad is great if desired. 

Keywords: salad, quinoa, sweet potato, kale, walnuts, cranberries, healthy

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Play around with this salad combination. For a more filling meal add protein, like beans, grilled chicken, shrimp, etc. Switch up the dressing. Add fresh fruit, like pears, apples, or pomegranate seeds too.

Other recipes you may enjoy

Warm Kale Salad with Delicata Squash and Pomegranate

Fall Harvest Nourish Bowl

Roasted Root Vegetable Power Bowl

One-Pan Chicken Sausage & Gnocchi Sauté

30 minutes or less, Beans & Grains, Dietary, Fall, Gluten Free, MAIN DISHES, Meat, Nut Free, One pot/dish, Recipes, Winter
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This one-pan chicken sausage & gnocchi saute utilizes simple ingredients to create a delicious meal in minutes.

kale with chicken sausage and gnocchi

I never understood the mad rush to the grocery store when there is an inkling of news about the possibility of snow. Previously, working as a retail dietitian, the madness was unreal. The aisles with the bread and milk would be completely wiped out. I guess everyone’s instinct is to survive on bread and milk if they get snowed in? I’ll never understand.

Sausage, gnocchi, and kale in a white bowl

My kitchen isn’t always completely stocked and with news of snow, I’m the last person you will see heading to the grocery store. I don’t want to deal with the craziness!

I think it’s fun to poke around the kitchen utilizing what I have on hand to create new meal ideas. I always say that makes me feel like I am on an episode of “Chopped“. (minus the crazy ingredients like cow’s tongue the contestants get in their mystery baskets)

One Pan Chicken Sausage & Gnocchi Sauté in a white bowl on a marble slab

Each kitchen no matter how big or small has four kitchen zones: the refrigerator, freezer, pantry, and countertops. Don’t just open the fridge and just decide “there’s nothing to eat, let’s grab take out.” Utilize the ingredients in each zone to create a meal. This recipe uses all four kitchen zones to create a delicious and balanced meal.

What Kind of Gnocchi Should I Use? 

You can use the kind you find that are shelf-stable, frozen, and can even use cauliflower gnocchi instead of potato. 

The gnocchi is cooked separately to start with, which is why you can use multiple brands of varieties. 

If you haven’t tried Trader Joe’s gnocchi, you are truly missing out!

Ingredients for Chicken Sausage Gnocchi

Gnocchi – as I mentioned earlier you can choose your favorite 

Olive oil

Chicken sausage – these are the link kind

Garlic cloves

White beans – any variety will work 

Kale 

Chicken broth – try to get low sodium if you can

How to Make Chicken Sausage Gnocchi in Less Than 30 Minutes

Before we get started, go ahead and cook the gnocchi according to the instructions on the packaging. 

While that’s cooking, prep your kale by removing the ribs and chopping it coarsely. 

Then add a tablespoon of oil over medium heat and cook the chicken sausages, just until they are browned. Take them out of the pan and set aside. 

Using the same pan, heat the rest of the oil and add the minced garlic, drained white beans, and cooked gnocchi. 

Cook until the gnocchi and beans are warmed. Be sure to keep a close watch on the garlic, you do not want it to burn. You can turn down the heat if needed. 

Add the sausage links back to the pan followed by the kale and chicken broth. Stir and cover until the kale wilts. 

Take the lid off and continue cooking just to allow the excess liquid to evaporate. 

Top with some parm and serve! 

chicken sausage and gnocchi in a white bowl next to a dish towel

No need to rush to the grocery store when there is snow in the forecast. Just utilize what you have in each kitchen zone! And with simply one pan, chicken sausage & gnocchi saute came together in minutes.

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One Pan Chicken Sausage & Gnocchi Sauté in a white bowl

One Pan Chicken Sausage & Gnocchi Sauté

  • Author: Chef Julie Harrington, RD
  • Prep Time: 10
  • Cook Time: 25
  • Total Time: 35 minutes
  • Yield: 4
  • Category: dinner
  • Method: one pan
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Description

One Pan Chicken Sausage & Gnocchi Sauté making meal time a breeze

Ingredients

Scale

10 oz. gnocchi*, cooked according to package directions
2 tablespoons olive oil, divided
4 links chicken sausage*, sliced on a bias
4 cloves garlic, minced
1 (15.5 oz.) can white beans, drained and rinsed
6 cups kale, ribs removed and roughly chopped
1/4 cup low-sodium chicken broth

Instructions

Cook gnocchi according to package directions. 

Heat 1 tablespoon of olive oil over medium-high heat. Cook chicken sausages until browned. Remove from pan and set aside.

Heat remaining 1 tablespoon of olive oil in the same pan. Add garlic, white beans and gnocchi. Saute until beans and gnocchi are warmed through. (Keep an eye on the garlic. Do not let it burn. Turn down heat if needed.)

Add chicken sausage back into the pan. Then, add kale and chicken broth. Stir to thoroughly combine ingredients. Cover until kale wilts. Remove lid and allow excess moisture to evaporate. 

Serve. Top with parmesan cheese, if desired. 

Notes

  • *Can use cauliflower gnocchi in this recipe, if desired.
    *I used Alfresco chicken sausage.

Keywords: kale, chicken, chicken sausage, one pan, gnocchi, white beans, beans, dinner

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other recipes you may enjoy

Chicken Pesto Kabobs

Sheet Pan Bruschetta Chicken

Balsamic Kale and Vegetable Saute

Butternut Squash Apple Cheddar Soup

Fall, Gluten Free, MAIN DISHES, Recipes, Seasonal, Soups & Stews, Vegetarian, Vegetarian, Winter
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Butternut Squash Apple Cheddar Soup via Chef Julie Harrington, RD @ChefJulie_RD

There is nothing better then cozying up to a warm bowl of soup on a chilly evening. Soups can pack in a ton of flavor utilizing various food groups creating a balanced meal.

A couple of weeks ago I had a cooking class called “Hearty Soups & Salads” and in the class, we discussed when making soup, the ingredients and steps are well thought out to build and develop depths of flavors.

Butternut Squash Apple Cheddar Soup via Chef Julie Harrington, RD @ChefJulie_RD

You might think, pairing butternut squash and Honeycrisp apples would yield a soup too sweet, but with the addition of sharp cheddar and plain yogurt, adds a balance of salty, with a hint of tart and tangy.

Soup recipes are created to build flavors. @ChefJulie_RD specifically chose certain ingredients to develop a delicious Butternut Squash Apple Cheddar Soup #rdchat
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When blended, this creates a silky smooth soup. Batch cook and freeze some for later.

Butternut Squash Apple Cheddar Soup via Chef Julie Harrington, RD @ChefJulie_RD

Properly cool, freeze, and reheat soup:

  1. Refrigerators and freezers cannot cool soups quickly enough for food safety protocols. Speed up the cooling process by placing the pot of soup in a bath of ice water in the sink. Stir soup to help release the heat.
  2. Label and date large ziplock plastic bags. To help pour soup in the bag, place bag in the bowl and cuff the bag over the edges. Ladle soup into each bag, let out excess air and seal.
  3. Lay bags flat in a single layer in the freezer. When completely frozen, stack bags to save space in the freezer.
  4. Thaw overnight in the refrigerator. Reheat over medium-low heat, stirring occasionally.
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Butternut Squash Apple Cheddar Soup in a white bowl

Butternut Squash Apple Cheddar Soup

  • Author: Chef Julie Harrington, RD
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Ingredients

Scale

1 tablespoon butter
½ sweet onion, diced
2 pounds butternut squash, peeled and cut into chunks
2 Honeycrisp apples, peeled and cut into chunks
4 cups low-sodium chicken broth
1 cup plain Greek yogurt
4 ounces sharp cheddar, grated (about 1/2 cup) [I used Cabot’s sharp cheddar]
¼ teaspoon ground red pepper (cayenne)
Salt and ground pepper to taste
 Chopped fresh chives, for garnish

Instructions

Saute onions with butter over low medium heat in a large stockpot until translucent.
Add squash, apples, and stock or broth in a large pan; bring to boil over high heat. Reduce heat to medium, cover pan and simmer squash for 20 minutes or until very tender.
Uncover and let cool. Puree in blender or food processor, in batches, if necessary.
Return puree to saucepan and place over medium-low heat. Stir in yogurt, cheese, and ground red pepper. Add salt and ground pepper to taste.
Whisk soup just until heated through (do not allow to boil). Serve sprinkled with chives.

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Turkey Pumpkin Chili

Beans & Grains, Dairy Free, Egg Free, Fall, Freezer Friendly, MAIN DISHES, One pot/dish, Poultry, Recipes, Soups & Stews, Winter
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Pumpkin isn’t only for sweet recipes. Try switching things up and use pumpkin in a savory cooking application. Start with this Turkey Pumpkin Chili! 

Turkey Pumpkin Chili with a piece of cornbread in a white bowl

How is October already coming to an end? Fall is a busy time for me with conferences and a lot of work travel. Also during this time of year, I’m sure your Pinterest boards are being saturated with pumpkin everything! I am would say I am a self-proclaimed pumpkin lover, but my RD friend Maggie I would nominate as the president of the pumpkin lover’s club. She just came out with a pumpkin cookbook featuring 50 creative pumpkin flavored, shaped, & spiced recipes.

Turkey Pumpkin Chili with piece of cornbread in a white bowl

Did You Know?

A few years back I was at a conference and an RD from Nestle was there speaking about Libby’s canned pumpkin. That brand is a staple across supermarkets nationally. I’m sure many of you, like myself, stock up on Libby’s canned pumpkin this time of year. I was fascinated to learn they exclusively use Dickinson pumpkins, which are a special strain of pumpkins.

Why Dickinson Pumpkins?

Libby’s acquired the rights to the “Libby’s Select Dickinson” pumpkin in 1929 from the Dickinson family who brought it in the early 1800s from Kentucky. If you ever Google “Dickinson pumpkin” images that appear look like a pale, slightly misshapen butternut squash, not the jack-o-lantern pumpkin you may be thinking of. When Dickinson pumpkins are grown and cultivated just right, they yield a sweet, bright orange flesh that’s amazing in dishes from pies to pasta, and a healthier ingredient to swap into some of your favorite recipes.

Do you use pumpkin in savory recipes? Try this Turkey Pumpkin Chili recipe
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Confession: One year I was a little too pumpkin obsessed. I ate it in my oats for breakfast, stirred it in my yogurt, made smoothies, breads, soups every. single. day. I had a tad too much beta-carotene and my palms started turning orange. Lesson learned.

While pumpkin is used in sweet applications the majority of the time, pumpkin works well with savory applications. This chili is perfect for someone who isn’t too crazy about super spicy chili. It’s a mellow flavor with a hint of sweet. I feel like chili isn’t complete without a slice of cornbread. I always crumble up the cornbread right into the chili.

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white bowl with turkey pumpkin chili with a piece of cornbread

Turkey Pumpkin Chili

  • Author: Chef Julie Harrington, RD
  • Prep Time: 10
  • Cook Time: 20
  • Total Time: 30 minutes
  • Yield: 6
  • Category: chili
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Ingredients

Scale
  • 2 tablespoons olive oil
  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 1 lb. ground turkey breast
  • 1 1/2 tablespoons chili powder
  • 1 teaspoon cumin
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon cayenne pepper
  • 1 (28 oz) can no salt added diced tomatoes
  • 1 (15 oz) can pumpkin puree (not pie filling)
  • 2 cups low sodium chicken stock
  • 1 (15 oz) can black beans, drained & rinsed
  • 1 (15 oz) can red kidney beans, drained & rinsed
  • pinch of salt and pepper

Instructions

  1. Heat oil in a large pot over medium heat. Add the onion and garlic. Cook until tender, about 5 minutes. Add the turkey, and cook until browned, stirring occasionally.
  2. Stir in the chili powder, cumin, oregano, cinnamon, and cayenne pepper, and cook for 1-2 minutes.
  3. Add in the diced tomatoes, pumpkin, chicken stock and beans, and stir to combine.
  4. Bring the chili to a boil, then reduce the heat and simmer, uncovered, for 20 minutes.
  5. Serve with cornbread.

Notes

This chili freezes well. Make a large batch and freeze half for another time.

Keywords: chili, pumpkin, turkey,

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Confetti Turkey Burgers

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Sweet Potato Flax Waffles

Breakfast & Brunch, Dietary, Fall, Freezer Friendly, Gluten Free, Make ahead, Recipes, Spring, Summer, Vegetarian, Winter
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Make these Sweet Potato Flax Waffles for a delicious weekend breakfast, and freeze for later to enjoy during a busy week.  

several sweet potato waffles on a plate with sliced bananas

I go through phases where my waffle iron is always being used daily but then sits there collecting dust. I think it’s because sometimes I get sick of cleaning it. You have to get into all the nooks and crannies to make sure you don’t miss anything.

Are you team #waffle or team #pancake? Either way, this delicious Sweet Potato Flax batter will work for both using @manitobamilling flax for a filling breakfast#manitobaflax
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I used to get SO excited when we would stay at a hotel that had a continental breakfast and we could make Belgium waffles for breakfast. It was always an extra little treat!

two sweet potato flax waffles with sliced bananas and walnuts on a small white plate

Are Potato Waffles Healthy?

Yes! These waffles are packed with nutrition. These sweet potatoes are filled with vitamins, minerals, and antioxidants. Using the ground flax takes place of having to add flour. Flax seeds are a great source of fiber and are high in omega 3 fatty acids. Oats are another good source of fiber and have some protein as well.

This waffle recipe is balanced to help with blood sugar spikes and will keep you fuller for longer, especially when compared to other conventional breakfast foods.

sweet potato waffles on a fork resting on a plate

Sweet Potato Waffle Ingredients

  • sweet potato puree
  • old-fashioned oats
  • ground flax (I used Manitoba Milling Co.)
  • milk
  • eggs
  • cinnamon
  • baking powder
  • salt
  • cooking spray
  • toppings: sliced banana, walnuts, maple syrup (optional)

How to Make Waffles Using Sweet Potatoes

To make the sweet potato waffle base, you need to bake the sweet potatoes first. Once they are done, scoop out the flesh and add it to a blender or food processor.

Add the remaining ingredients to the blender and pulse until it’s smooth. Allow the waffle batter to sit for about 10 minutes.

Spray your waffle iron with cooking spray and heat to medium-high.

Pour 1/3 of the batter at a time to make each sweet potato waffle. Cook 3-4 minutes or until the desired consistency is reached.

Serve with your favorite toppings for a healthy and nutritious breakfast.

three sweet potato waffles on a plate with bananas and walnuts

Waffle Topping Ideas

  • Fresh fruit – bananas, apples, berries, melon
  • Greek yogurt
  • Nut Butter – peanut butter, almond butter
  • Seeds
  • Honey or maple syrup

Can You Make Sweet Potato Waffles Vegan?

I haven’t tested this version, but if you experiment you could swap the poultry eggs for flax eggs. Then cut down on the amount of additional flax. You would also want to use a plant-based milk as well.

Are These Waffles Gluten Free?

They are as long as you choose a gluten free brand of oats, like Quaker or Bob’s Red Mill.

Tips for Making

  • I used Manitoba Milling Co. finely milled flaxseed, which is almost like the consistency of flour. If using coarse ground flax, more liquid may be needed. 
  • To store you can reheat them in a toaster. They also freeze really well too which is great for meal prepping.
  • Make sure you cook the sweet potatoes until they are tender before adding them to the blender.
  • Preheating the waffle iron first helps to give a crispy outside.
  • This batter can easily be used for pancakes as well.

Team Waffle or Team Pancake?

I’ve mentioned before that I used to be a waffle person over pancake person, only because I used to be terrible at flipping them. I think my skills have improved though.
Waffle pros: They freeze and reheat better than pancakes (in my opinion).
Waffle cons: You only can really make one at a time, whereas with a large enough pan, you can easily make a few pancakes at a time.

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sweet potato waffles on a white plate with bananas and walnuts

Sweet Potato Flax Waffles

  • Author: Julie Harrington, RD
  • Prep Time: 15
  • Cook Time: 20
  • Total Time: 35 minutes
  • Yield: makes 8 waffles 1x
  • Category: breakfast, waffles
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Description

Make these Sweet Potato Flax Waffles for a delicious weekend breakfast, and freeze for later to enjoy during a busy week.

Ingredients

Scale
  • 3/4 cup sweet potato puree (about 1 medium sweet potato – baked and flesh scooped out)
  • 1/2 cup old-fashioned oats
  • 1/2 cup ground flax (I used Manitoba Milling Co.)
  • 1 cup milk
  • 2 eggs
  • 1 tablespoon cinnamon
  • 1/4 teaspoon baking powder
  • pinch of salt
  • cooking spray
  • toppings: sliced banana, walnuts, maple syrup (optional)

Instructions

  1. Add all ingredients to a blender and blend until smooth. Let batter sit for 10 minutes.
  2. Preheat waffle iron to medium-high heat. Spray with cooking spray.
  3. Pour 1/3 cup of batter into waffle iron. Cook until desired consistency (about 3-4 minutes per side).
  4. Top waffles with sliced bananas, walnuts, and syrup, if desired.

Notes

To make sweet potato puree: Score a sweet potato with a paring knife. Wrap in tin foil and bake until soft. When cool enough to handle, scoop out the flesh and puree.

Meal Prep: Make a batch of these waffles ahead of time. They freeze well. Just pop them in the toaster to warm up.

I used Manitoba Milling Co. finely milled flax seed, which is almost like the consistency of flour. If using coarse ground flax, more liquid may be needed. 

Keywords: waffles, breakfast, sweet potato, grain free, gluten free

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Chocolate Chip Zucchini Bread

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Disclosure: This recipe was submitted to for a recipe contest and eligible to win prizes. I was not compensated for my time.  

Chef Julie Harrington, RD - Culinary Nutrition Consultant of chefjulierd.com

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Sweet Potato Flax Waffles via Chef Julie Harrington, RD @ChefJulie_RD Make these Sweet Potato Flax Waffles for a delicious weekend breakfast, and freeze for later to enjoy during a busy week. #sweetpotato #waffles #breakfast #brunch #flax #flaxseed #freezerfriendly

Oat Flour Pancakes

30 minutes or less, Breakfast & Brunch, Dietary, Fall, Freezer Friendly, Gluten Free, Make ahead, Nut Free, PREP, Quick & Easy, Recipes, Seasonal, Spring, Summer, Vegetarian, Winter
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These pancakes are whole grain and gluten-free, making them a perfect fit for any pancake enthusiast!

oat flour pancakes stacked on a white plate

Why I love Oat Flour Pancakes

I used to be “anti pancake” because I am the worst at flipping them. Really, it was that I was impatient and tried to flip them too early before they set.

When my sisters and I were little, my dad was the only one who was allowed to cut our pancakes. He would keep them perfectly stacked and cut them into perfect triangles. I was more of a syrup dunker than a drizzler. I would take each triangle and dunk it into the “good syrup”. My aunt lives in Vermont and she would send us delicious locally made maple syrup.

gluten free pancakes on a white plate topped with wild blueberries

Using whole grains for pancakes

The problem with pancakes is that I never felt satisfied after eating them. Adding whole grains as the base of pancakes can help solve that solution.

I used oat flour as the base. You could just buy oat flour, but it’s pretty easy to make. Just take rolled oats or instant oats and pulse them in a food processor until they resemble a light fluffy flour. Oat flour still contains all part of the whole grain, but not as dense as whole wheat flour, yielding a fluffier pancake.

oat flour pancakes with blueberries

The secret to creating fluffy pancakes

Vinegar in pancakes? Yes! It’s the secret to help activate the baking powder and helps the pancakes puff and become fluffy.

I’ve tried some other methods like adding seltzer to the batter or whipping the egg whites separately from the egg yolks before combining them. Both methods do work, but I don’t always have seltzer on hand, and mixing egg whites separately makes more messy bowls. I don’t know about you, but the fewer dishes to clean, the better!

Oat flour pancakes cut with wild blueberries

Syrup dunker or drizzler?

Are you a syrup dunker or drizzler? Most of the time I ditch the syrup and use frozen fruit like wild blueberries. When frozen berries defrost they become all gooey and syrupy. Other times, I’ll spread peanut butter or yogurt between the layers. I really just go with what I’m craving at the time.
How do you top your pancakes?

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stack of oat flour pancakes on a white plate with blueberries

Oat Flour Pancakes

  • Author: Chef Julie Harrington, RD
  • Prep Time: 10
  • Cook Time: 10
  • Total Time: 20 minutes
  • Yield: 2-3 1x
  • Category: pancakes, breakfast
Print Recipe

Description

These oat flour pancakes are whole grain and gluten-free, making them a perfect fit for any pancake enthusiast!

Ingredients

Scale
  • 1 3/4 cup oat flour (see notes)
  • 1 tablespoon sugar
  • 2 teaspoons baking powder
  • 2 teaspoons cinnamon
  • ¼ teaspoon salt
  • 1 cup milk (or non-dairy milk of choice)
  • 1 teaspoon vanilla extract
  • 2 teaspoons apple cider vinegar (or white vinegar)
  • 1 tbsp canola oil
  • 2 eggs

Instructions

  1. In a large mixing bowl, combine oat flour, sugar, baking powder, cinnamon, and salt. Stir to combine.
  2. In a medium mixing bowl, add milk, vanilla, apple cider vinegar, canola oil, and eggs; whisk together.
  3. Slowly add wet ingredients into dry ingredients and mix until it just comes together. (do not overmix)
  4. Let batter sit for 5-7 minutes. It will thicken.
  5. Lightly spray a hot griddle with cooking spray.
  6. Use a 1/2 measuring cup to scoop the pancake batter onto the griddle.
  7. Let the pancakes bubble before flipping. Cook until golden brown on both sides.

Notes

Make your own oat flour:
Place either rolled oats or instant oats in a food processor at high speed. Process until it turns into fine oat flour.

Batter makes 6 medium-sized pancakes.

Keywords: pancakes, breakfast, whole grain, brunch

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*This recipe was originally posted in 2014. A new picture has been updated in 2018.