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Will Creatine Make You Gain Weight?
Will creatine make you gain weight?
Let’s clear this up. If you have a regular bathroom scale, you might see your weight go up and panic. This is why I recommend tossing it and getting a body composition scale, which will give you more details. Creatine will not make you gain fat. The extra weight you might see may be from how creatine can help your muscles store more water, which is actually a good thing. This means better workouts, faster recovery, and more strength gains.
However, with creatine monohydrate, there is also the possibility of bloating. I share my dosage recommendations in the video if that’s what you’re using, but with creatine HCl (the superior form of creatine I use in my SHEatine formula) you don’t even have to worry about it. It’s a more powerful dose in a smaller amount, and you get all of the benefits without the bloat.
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Creamy Lemon Chicken with Asparagus (Easy One-Skillet Dinner)
This post may contain affiliate links. Read my disclosure policy.
Creamy Lemon Chicken with Asparagus is an easy one-skillet spring dinner with juicy chicken, tender asparagus, and a bright lemon cream sauce.
Creamy Lemon Chicken
I don’t know about you, but I’m always excited when spring produce starts showing up. This Creamy Lemon Chicken with Asparagus is an easy, high-protein dinner that feels elegant yet totally weeknight-friendly. Juicy chicken and tender asparagus simmer in a lemon cream sauce, all made in one skillet. Serve it as is, or pair it with orzo or roasted baby potatoes to soak up every bit of the sauce. If you love skillet chicken dinners, also try my Chicken Florentine, Marry Me Chicken, or my collection of healthy chicken breast recipes.
Why This Recipe Works
As the weather slowly warms, I begin craving lighter dishes that are still satisfying. My husband, Tommy, and I loved this creamy lemon chicken when I served it for dinner recently. Like many Skinnytaste recipes, this creamy chicken dish keeps things lighter while still delivering big flavor and plenty of protein.
- Juicy Chicken: Chicken breasts cook quickly and stay juicy when simmered in the sauce.
- One-pan convenience: Asparagus cooks right in the skillet for a true one-pan dinner.
- Highlights spring produce with fresh asparagus and lemon
- Quick: High protein and ready in about 30 minutes.
Ingredients You’ll Need
Keep reading for more on what you’ll need to make this easy creamy lemon chicken recipe. See the recipe card below for the exact measurements.
- Asparagus: Rinse the asparagus under running water and snap off the tough ends of the spears.
- Chicken Breasts: Cut the boneless, skinless chicken breasts in half lengthwise to make thin, wide pieces. Using sharp kitchen scissors is the easiest way to do this.
- Dijon Mustard for tanginess
- Seasoning: Garlic and onion powders, Italian seasoning, kosher salt, black pepper
- Flour: Coating the chicken in flour gives it a nice golden-brown crust when you sear it. You can use all-purpose flour or a gluten-free mix, like Cup4Cup.
- Butter: Cook the chicken in butter for added richness and flavor.
- Chicken Bone Broth adds protein and flavor to the sauce. For best results, use a high-quality broth, such as Kettle & Fire, Butcher’s by Roli Roti, or Epic. You could also use homemade chicken broth.
- Half-and-Half is a lighter option than heavy cream, yet it still makes the lemon sauce creamy.
- Lemon: Zest and juice a lemon for maximum citrus flavor.
How to Make Lemon Chicken
Before adding the half-and-half, make sure the stove is set to medium-low. If the heat’s too high, the sauce may curdle. See the recipe card at the bottom for printable directions.
- Prep the chicken: Place the halved chicken breasts between 2 sheets of plastic wrap or parchment paper, then pound them until about ¼ inch thick. Season with Dijon and all the spices on both sides, then coat in flour.
- Steam the asparagus in water in a large, covered skillet. After a couple of minutes, when they’re crisp-tender, remove them from the pan.
- Cook the chicken: Melt the butter in the same skillet, then cook the chicken for 4 to 5 minutes on each side. Transfer to a plate.
- Make the creamy sauce: Add the bone broth, half-and-half, and remaining seasoning to the pan. Cook over medium-low heat, reducing the sauce (i.e., cooking it down until it thickens and only about half remains. To check that it’s done, dip a spoon into it. If the sauce coats the back of the spoon, it’s ready. If it’s too thin, keep simmering; if it’s too thick, add another tablespoon or two of broth.
- Add the lemon: Zest the lemon before cutting it in half. Squeeze the juice into the sauce, then nestle the chicken into the sauce. Simmer for a few minutes, then add the zest. Serve the chicken with asparagus, and drizzle the sauce over it.
Variations
- Asparagus alternatives: Try it with broccoli, broccolini, or green beans.
- Chicken: Replace breasts with boneless, skinless thighs or pork chops.
- No Italian seasoning? Use a mix of any dried herbs you have, such as parsley, thyme, and oregano.
- Broth options: Use regular chicken broth or vegetable broth. Just make sure it’s a good one, since it’s the main ingredient in the sauce.
Storage
I don’t recommend freezing this dish because the cream sauce could separate after thawing.
- Refrigerate leftovers for up to 4 days.
- Reheat: You can microwave the chicken and asparagus or reheat them on the stove over medium heat. If the sauce is too thick, add a splash of broth or water to thin it.
More Chicken Breast Recipes You’ll Love
For more healthy dinner ideas, check out these five delicious chicken breast recipes to inspire your next meal!
Serving Size: 1 piece chicken with ¼ cup sauce + veg
-
Between two pieces of plastic wrap, pound the halved chicken breasts to an even thickness (about ¼ inch). Season all over with Dijon mustard, ½ teaspoon Italian seasoning, ½ teaspoon garlic powder, ½ teaspoon onion powder, ½ teaspoon salt, and black pepper, to taste. Make sure the chicken is fully coated on both sides.
-
Dredge each piece of chicken in flour and shake off any excess.
-
In a large skillet, add the asparagus with ¼ water, cover and cook over medium heat to steam 2 to 3 minutes, until crisp tender. Remove and set aside.
-
In the same skillet, heat the butter over medium-high heat. Add the chicken and cook for about 4 to 5 minutes per side, or until each piece is cooked through and has a golden-brown crust. Remove and set aside.
-
Add chicken bone broth, half-and-half, remaining Italian seasoning, ¼ teaspoon salt, garlic powder and onion powder to the pan. Reduce by half over medium-low heat, until it thickens, thick enough that it coats the back of a spoon.
-
Add the lemon juice and nestle the cooked chicken into the sauce and simmer for a few minutes, until heated through. Finish with lemon zest.
-
Serve with asparagus, drizzling the sauce over the chicken.
Last Step:
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*Half of the flour gets tossed after, subtracted from the full analysis.
Since the sauce is the main component of the dish, flavorful homemade broth or good quality chicken broth is suggested. Brands that sell chicken bone broth, like Kettle & Fire, Butchers by Roli or Epic are suggested.
Serving Suggestion: over pasta or rice, with cauliflower rice or cauliflower gnocchi, or roasted baby potatoes.
Variations: Instead of asparagus, serve with charred broccoli or green beans.
Since the sauce is the main component of the dish, flavorful homemade broth or good quality chicken broth is suggested. Brands that sell chicken bone broth, like Kettle & Fire, Butchers by Roli or Epic are suggested.
Serving Suggestion: over pasta or rice, with cauliflower rice or cauliflower gnocchi, or roasted baby potatoes.
Variations: Instead of asparagus, serve with charred broccoli or green beans.
Serving: 1 piece chicken with ¼ cup sauce + veg, Calories: 310 kcal, Carbohydrates: 15 g, Protein: 33 g, Fat: 13 g, Saturated Fat: 6.5 g, Cholesterol: 111 mg, Sodium: 265 mg, Fiber: 3 g, Sugar: 5 g
FAQ
Can I use frozen chicken?
Yes, just let it thaw before cooking.
Can I use chicken thighs instead?
Yes, boneless skinless thighs work great here and stay very juicy.
How do I keep chicken breast from drying out?
Searing the chicken first and finishing it in the sauce without overcooking helps keep it moist.
What Foods Trigger Inflammation?
Inflammatory markers can double within six hours of eating a pro-inflammatory meal. Which foods are the worst?
Excessive inflammation may play a role in a number of leading causes of death and disability, including type 2 diabetes, obesity, and heart disease. “But what are the stimuli that jumpstart the destructive inflammatory cascade?” You typically hear about the pro-inflammatory nature of a chronic high-fat diet, but the inflammatory effect “may not be limited to chronic intake but may be evident after the consumption of a single meal.”
Within hours after eating an unhealthy meal, inflammatory markers like interleukin-6 (IL-6) can skyrocket, doubling within six hours. The majority of studies show an increase in IL-6 after consuming a high-fat meal. But the meals they tested weren’t just filled with meat, eggs, dairy, and oil, but also junky refined carbohydrates like white flour and added sugar.
When people are given essentially straight butter fat and no carbs, they can still get a spike in inflammation within hours, proving the added fat itself is pro-inflammatory. But when people are given straight sugar water without any fat, the result is the same, proving the added sugar is pro-inflammatory, too, as you can see below and at 1:26 in my video Foods That Cause Inflammation.
Why should we be concerned with the inflammatory responses after unhealthy meal ingestion? Because extensive research points to the idea that “persistent low-grade inflammation is an underlying factor in several high-mortality chronic diseases and that diet can contribute to, or attenuate, that inflammation.”
You’ll note in the graph below that IL-6 levels jumped up to about 3 pg/mL after the meal. (You can also check it out at 1:55 in my video.)
When levels start regularly getting up to about 3 pg/mL, that’s associated with twice the risk of death. That increased risk was found across the board, compiling eight other similar studies, likely because it’s linked with increased risk of heart disease, the number one killer of men and women, even as strongly as some other major well-known risk factors like high cholesterol.
Now, not all high-fat foods cause inflammation. More than a dozen studies combined show that whole plant foods such as nuts do not increase inflammatory markers, even when eating up to handfuls of nuts a day. In fact, spread half an avocado on a beef burger, and you may be able to blunt some of the inflammation caused by the meat—even lean meat—as you can see below and at 2:35 in my video.
There are reviews purporting to show a drop in inflammatory markers after eating wild game, which is about as lean a meat as you can get, but that’s only compared to store-bought meat. Give people some really fatty meat and their IL-6 shoots up, as do their tumor-necrosis factor and C-reactive protein. Inflammatory, inflammatory, inflammatory—within hours of consumption. But what if you instead eat a kangaroo steak, which is extremely low in fat, similar to elk or moose? You’ll get the same strong inflammatory response within hours of eating it, as you can see below and at 3:15 in my video.
Now, certainly less inflammatory than conventional meat you might get at the store, but pro-inflammatory nonetheless, increasing markers of inflammation within mere hours.
Doctor’s Note
Stay tuned for Which Foods Are Anti-Inflammatory?, up next.
For more on diet and inflammation, see related posts below.
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Nutrition vs. Dietetics: The MAJOR Differences Explained
Nutrition vs. Dietetics: The MAJOR Differences Explained
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Disney Fantasy Cruise Nassau and Lookout Cay
Sharing a recap of Disney cruise #7! Disney Fantasy to Nassau and Lookout Cay. Check out all of my top Disney Cruise tips in this post.
Hi friends! Happy Monday! How are you? I hope you’re having a wonderful start to the week. The kids are off for spring break (bless it) and we’re looking forward to planting all the things – the weather has been gorgeous – in addition to pool time with friends. We wanted to take a big trip but P said she was, “traveled out” (does such a thing exist?!) but after giving her some days to chill, we’ll probably go to San Diego for a night or two.
Today, I wanted to share a recap of our latest Disney Cruise. It was lucky #7 and it was an amaaaazing one. I never thought I’d be a *cruise person* but here we are. I LOVE IT. It’s a great opportunity to see parts of the world with your kiddos without having to schlep your stuff to multiple hotels. You have the same hub each night, with entertainment, food, and lovely acommodations on board. Disney cruises are a huge part of the reason why we’ve taken our kids to such amazing places since they were little, including Italy, France, Greece, Bahamas a few times, Mexico, and Alaska, in addition to Disney’s islands at Castaway Cay and Lookout Cay.
This cruise was a short one, and it was the perfect length to sneak in on their Rodeo Break.
Disney Fantasy Cruise Nassau and Lookout Cay
Embarkation day:
We traveled out of Port Canaveral, which was a pretty easy flight. We had a pretty early port arrival time, so we got on the ship and immediately went up to the pool for buffet lunch and swimming. The pool isn’t busy during this time, so the kids can ride the water slide a bunch of times while we enjoy a drink of the day. 😉
We did the muster drill, the Sail a Wave party, and then enjoyed exploring the ship until dinner.
TBH dinner the first night… was bad. Usually the meals are pretty good but this one was borderline inedible. I had the duck which is already kind of a weird choice, and it’s like the duck was boiled in water. It made me a bit worried for the rest of the cruise, but the meals the remainder of the time were up to the usual standard. (Also thankfully they have room service and quick bite options on the pool deck. We had some late-night fries and burgers that night.)
The first night’s show was Aladdin, which the Pilot and P ditched in favor of playing the detective game. Liv and I enjoyed the show. The genie was hilarious.
Nassau:
Day 2 was in Nassau and we planned an excursion to Atlantis. We went to Atlantis last time we were in the Bahamas, and the kids loved it. It’s a gorgeous property with so much to do: tons of slides, the best lazy river, pools, beach, bay, etc. It was very easy to spend the entire day there.
Also worth mentioning that Atlantis has majorly stepped up their food game! I was able to get an awesome gf bowl with rice, jerk salmon, and some yucca chips.
I also got a pineaple with rum on the beach that was magically refilled a few times. 😉
This night’s show was Frozen and it was the best cast I’ve seen. I think all parents internally groan a little when they have to hear, “Let it Go” for the billionth time, but this Elsa’s version gave me full-body chills. I almost cried. It was that good.
The girls loved the show so much that they went again to the late show. The Pilot and I had dinner by ourselves, which was weird but nice.
Lookout Cay:
It was our first time visint Disney’s newest island: Lookout Cay. They have a large bridge to get to the island in order to preserve the coral reef. It’s a bit of a walk (about 7-10 min) with a gorgeous view.
The water was PRISTINE: crystal clear and bright blue, and the beach had soft, pink sand. They have quite a few offerings on the island, including kids club, character interactions, show, etc, but we just spent the day in the water, ate our buffet lunch, and snorkeled.
(I forgot my Rx snorkle mask but brought these Rx goggles which allow me to be a fun mom but still see)
Sea Day:
Our last day was at sea, and I adore a sea day. We usually sleep in, enjoy breakfast,
go to the gym, bingo, the kids might hang out at the pool or go to kids club, and it’s just so very lovely and low-key. They have cruises that are like 13 nights of sea days and we need to do one! Everything you need is really on the ship.
This night was also pirate night, with a fun pirate show on the pool deck and fireworks.
Liv and the Pilot skipped this one, but P and I had a blast.
Eating gluten-free on a Disney Cruise:
Disney is incredible when it comes to food allergies. I’m always clear that P and I aren’t allergic, but they treat sensitivities as allergies (very seriously). Everything for food allergies is prepared in a separate kitchen and the key is that if you know you want something particular, you order it the night before with your server in the main dining room.
Almost anything can be made gluten-free including the famous Mickey churro waffles.
Last time we were on the Dream, they were just ok, but this time, they were GOOD. Hot, soft, fresh, amazing. They also have warm gluten-free rolls waiting for you at dinner each night.
Disney cruise outfits:
For cruises, I usually bring something comfy during the day, especially since I might work out. So I’ll wear lululemon and a Disney hoodie or pullover on the ship. At night, I’ll change for dinner into a dress and either a lightweight jacket, or a dress that has sleeves because it’s always a little bit chilly at night.
Farm Rio dress / Flabelus flats
Farm Rio romper from RTR / same flats
Farm Rio dress / same flats
My FAVE suit / button up
I also brought this suit and wore it on Atlantis day with jean shorts. It’s my favorite “mom suit” – comfortable, flattering, and covers my booty while I’m doing slides and making sand castles with the crew.
For excursions, I’ll change it up depending on where we’re going, but if it’s a beach day, I’ll just wear my suit with jean shorts and a coverup, or if it’s not swimming or beach-related, I’ll wear a dress or a set with sneakers (like Vejas or Sambas).
Are Disney cruises worth it??
This post isn’t sponsored or gifted in any way (I wish haha) but if you’re considering a Disney cruise with your family, I highly recommend it. Even if you’re not a *Disney person* they truly go above and beyond with entertainment, hospitality, ports of call, and cleanliness. I will say that I think the food quality for the main dining rooms has gone down over the past couple of years. It’s definitely not as good as it was our first few cruises.
We haven’t tried any other cruise lines because we’ve been happy with Disney. Since the kids are getting older, we might explore some other options – I’ve heard great things about Royal – but we will definitely stick Disney, too.
They released this commercial this past week which got me all in my feels, but it’s a good one:
So tell me, friends: have you done a Disney cruise? What did you think?
Are there any cruise lines you’d recommend with older kids?
xoxo
Gina
More:
Disney Wonder Baja cruise
Disney Magic Bahamas and Castaway Cay
Disney Wonder Alaska cruise
Disney Dream Italy and Greece Mediterranean cruise
Disney Wish Castaway Cay and Bahamas cruise
Disney Fantasy Spain, Italy and France recap
Retry later
10 Packaged Protein Snacks That Actually Taste Good (And Keep You Full)
Reaching for a packaged snack? Checking the protein content is a smart first move. But a few other factors can make the difference between a snack that holds you over and one that leaves you hungry an hour later.
A protein-rich snack should actually help you stay full, support steady energy, and fit into your overall nutrition goals.
We asked MyFitnessPal’s registered dietitians to share the packaged protein snacks they personally buy—and how they make them work in real life.
Why Protein Snacks Can Help
Protein plays an important role in appetite regulation. Research shows that higher-protein foods can increase feelings of fullness compared to lower-protein options (1).
That doesn’t mean every snack needs 30 grams of protein. But it does mean choosing options that contain a meaningful amount of protein can make a real difference in how satisfied you feel between meals.
Several of our dietitians also emphasized pairing protein with fiber when possible. Fiber slows digestion and supports fullness (2).
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What Does Protein Do For Your Body?
Dietitian-Recommended Protein Snacks
1. Bada Bean Bada Boom (Roasted Broad Beans)
Melissa Jaeger, RD, LD, MyFitnessPal Head of Nutrition, recommends this legume-based snack.
“Crunchy, perfectly seasoned, and packed with protein and fiber—sign me up! Bada Bean Bada Boom is actually broad beans (fava beans)—perfect for satisfying your salty snack cravings while serving up some awesome nutrition benefits.”
Her favorite flavor – Mesquite BBQ – provides 6g of protein and 4g of fiber per serving (3). Jaeger suggests enjoying them alone or pairing them with fruit or vegetables for additional fiber.
2. Wilde Protein Chips
If you love chips but want something more filling, Jaeger suggests Wilde Protein Chips.
“I love a crunchy chip but I am always on the lookout for better-for-you options to satisfy my craving while still adding key nutrients to my day—and Wilde Protein Chips check all the boxes.”
These chips provide 10 or more grams of protein per serving from chicken breast, egg whites, and bone broth which helps make them more substantial (4).
Pairing them with vegetables or fruit adds fiber and makes the snack more balanced. Try her favorite Buffalo Chicken flavor, or opt for classic options like Sea Salt & Vinegar.
3. Chomps Beef Jerky Sticks
Brookell White, RD, MyFitnessPal Dietitian values convenience and simple ingredients.
“I love a grab-and-go snack. Especially when it’s high in protein which helps me to feel full longer.”
Her go-to option provides 10-12g of protein for about 100 calories (5). She also appreciates brands that offer recognizable ingredients and no added sugar.
High-protein snacks like jerky can be especially helpful on busy days when refrigeration isn’t available.
4. Wonderful No Shells Pistachios
White also recommends pistachios as an easy, shelf-stable option.
“Need an easy and filling snack to satisfy your salty cravings? Wonderful Salted Pistachios may be the snack for you!”
A single-serving bag provides about 5g of protein along with fiber and unsaturated fats. Pistachios also provide important vitamins and minerals, including thiamin and vitamin B6 (6).
“Have a handful of protein snacks stocked in your home so that you always have easy options. These along with nut butters, seeds, cheese sticks and hard boiled eggs are all great to keep on hand,” White adds.
5. The Only Bean Crunchy Roasted Edamame
If you’re looking for a plant-based snack, roasted edamame is a strong option.
Emily Sullivan, RD, MyFitnessPal Dietitian recommends this snack when you’re looking for something crunchy and satisfying.
“They deliver 11g of plant-based protein per serving in a crunchy, savory bite, helping keep you full and energized between meals or after workouts.”
With 4g of fiber per serving and all essential amino acids as a complete plant protein, edamame offers a well-rounded plant-based option (7,8).
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Can You Get Enough Protein on a Vegan Diet?
6. Fairlife Nutrition Plan Shake
Sullivan also appreciates high-protein shakes for convenience.
“As a busy working mom, sometimes I need a snack that I know will give me long lasting energy that I can easily consume.”
This shake delivers 30g of complete protein with only 2g sugar (9) making it a solid choice for a high protein snack when you’re short on time or on the go.
7. RxBar Protein Energy Bites
Joanna Gregg, RD, MyFitnessPal Dietitian likes these for their simple ingredient list.
“They taste like a little burst of peanut butter and jelly… but are made from simply peanut butter, apples, dates and egg whites.”
Each serving provides 8g of protein (10). Gregg recommends paying attention to ingredient lists and added sugar when evaluating protein bars or any packaged snacks.
8. Kodiak Cakes Muffin Power Cup
Gregg says she uses these as a “sweeter/dessert option” and loves that there are several flavors to choose from—from blueberry to double dark chocolate.
“I love to grab one of these when I am craving something sweet for a quick protein rich option. These cups do have up to 15g added sugar per serving though so definitely use it as a healthier sub for a traditional dessert as opposed to a staple of your day.”
It has 12g of protein and 4g of fiber per serving (11).
To boost the nutrition even more, she recommends adding fresh blueberries or diced strawberries before microwaving. That little addition adds natural sweetness, a pop of tart flavor, and extra fiber.
Gregg also offers a broader tip when shopping for packaged snacks: look for fewer ingredients, especially ones you recognize, and pay attention to added sugar. Higher protein and fiber with lower added sugar is what you want.
9. TRUBAR Cocoa for Coconuts Protein Bar
Katherine Basbaum, RD, MyFitnessPal Dietitian, doesn’t hide her excitement about this one.
She admits she’s “a sucker for anything chocolate and coconut,” so when she discovered this bar, she says she was “in heaven.” What surprised her most was that something so dense, chewy, and rich clocks in at just 190 calories while delivering 12 grams of protein and an impressive 14 grams of fiber per bar (12)
She also points out that the brand offers several other flavors with similarly strong nutrition profiles, making it easier to rotate options and avoid getting into a snack rut.
When evaluating protein bars, Basbaum recommends looking at the full picture: high protein, high fiber, and low in added sugars.
10. Harvest Snaps Green Pea Snack Crisps
Katherine Basbaum, RD, reaches for these when she wants something crunchy and savory without defaulting to traditional chips.
She says they’re her go-to chip alternative and loves that they’re made with just a handful of simple ingredients.
“I don’t know how they do it, but Harvest Snaps are so tasty, satisfying, and nutritious.”
One serving, about 22 crisps, provides 5 grams of protein, 4 grams of fiber, and just 75mg of sodium (3), making them a balanced option for a salty snack break (13).
Basbaum typically sticks with the original flavor but notes that they also come in fun varieties like Caesar and White Cheddar, giving you options depending on your mood.
How to Choose Better Protein Snacks
Across all dietitians, the advice was consistent:
- Choose snacks where protein is a meaningful part of the nutrition profile.
- Pair protein with fiber when possible
- Check for added sugars and aim for the lowest number possible.
- Choose recognizable ingredients
Katherine Basbaum, RD, MyFitnessPal Dietitian also reminds readers that packaged snacks aren’t the only solution:
There’s definitely a place for pre-made high-protein snacks when you’re short on time and need something convenient or portable. But don’t forget about simple options already in your fridge or pantry.
Leftover grilled chicken from last night’s dinner? Slice it up and pair it with a few whole-grain crackers and some fruit. A scoop of cottage cheese topped with sliced tomatoes and cracked pepper can work just as well.
As long as your base is some form of lean protein, the possibilities are endless for building a satisfying, high-protein snack.
And remember:
“Just because something is marketed as high protein doesn’t mean that it is automatically ‘healthy.’” — Emily Sullivan, RD, MyFitnessPal Dietitian.
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5 Signs You May Not Be Getting Enough Protein, According to a Dietitian
Frequently Asked Questions
- Where is edamame in the grocery store?
Traditional edamame pods are usually found in the frozen vegetable section. Roasted edamame snacks are typically stocked in the snack aisle near nuts or other high-protein packaged options. - Are low sugar protein bars a healthy choice?
They can be. Look beyond the “low sugar” claim and check protein and fiber content as well. A balanced option will contain meaningful protein, some fiber, and limited added sugars. - Is protein popcorn a good snack?
Protein popcorn can be a good snack if it delivers meaningful protein without too much added sugar, sodium, or saturated fat. Unlike regular popcorn, some protein-fortified popcorn brands, such as Khloud, include added milk protein isolate or other protein ingredients to increase protein content. (14). So, as with any packaged snack, check the nutrition label.
The Bottom Line
Snacks don’t have to be an afterthought, and they definitely don’t have to leave you hungry an hour later.
When you choose options that contain real protein, and ideally some fiber, they can help you feel satisfied, steady your energy, and make it easier to show up to your next meal without feeling overly hungry.
You don’t need to get it perfect. You just need a few better options ready when hunger hits.
And if you’re curious how your snacks are actually adding up, logging them in the MyFitnessPal app can help you see how your protein, fiber, and added sugar intake adds up throughout the day.
Small upgrades. Real impact.
The post 10 Packaged Protein Snacks That Actually Taste Good (And Keep You Full) appeared first on MyFitnessPal Blog.
Bell Pepper and Potato Frittata
This post may contain affiliate links. Read my disclosure policy.
Bell Pepper and Potato Frittata. Egg frittatas are my answer to an easy, inexpensive meal solution whether I’m having it for breakfast, lunch or dinner. I served these with a side of berries or fruit. For dinner, I serve with a salad on the side and call it a meal!
Four-Leaf Clover Frittata
This Bell Pepper and Potato Frittata feels extra lucky this time of year. When you slice the bell peppers, they look just like little four-leaf clovers—perfect for a St. Patrick’s Day brunch! Tender potatoes and sweet peppers cook together in a skillet, then get finished with eggs for a simple, cozy dish that’s great for breakfast or brinner. This one’s vegetarian, naturally gluten-free and dairy-free and it’s great for meal prep!Enjoy it with a Shamrock Shake and Rainbow Fruit Skewers for a fun festive meal.
Why This Works
This is such a fun St Patricks day frittata, but you can also dice the peppers and enjoy it any time of the year!
- Perfect for a lucky St. Patrick’s Day brunch
- Great for breakfast or brinner
- Naturally gluten-free, dairy-free and vegetarian
- Great for meal prep and reheats well
My Go-To St Patricks Day Breakfast
I start by preheating the oven to 400°F. In a large bowl, I whisk together the eggs and egg whites with salt and freshly cracked black pepper until well combined. You can also use all whole eggs if you wish.
Next, I heat a 10-inch nonstick oven-safe skillet over medium heat and add the oil and potatoes. Season them with salt, garlic powder, paprika, and black pepper, then cover and cook over medium-low heat, stirring occasionally, until the potatoes are tender and lightly crisp, about 12 to 15 minutes. During the last 2 to 3 minutes, I add the shallots so they soften and become fragrant. You can also save time by using leftover potatoes.
Once the potatoes are ready, pour the egg mixture into the skillet. Then arrange the sliced bell peppers on top—when you slice them crosswise they look like little four-leaf clovers, which makes this frittata feel extra lucky, especially around St. Patrick’s Day. Reduce the heat to low and cook until the edges begin to set, about 6 to 8 minutes.
Finally, transfer the skillet to the oven and bake until the frittata is completely set and cooked through, about 8 to 10 minutes. Let it cool slightly, then slide it onto a large plate, cut it into wedges, and serve.
Leftovers
Leftover frittata keeps really well, which makes this great for meal prep. Store slices in an airtight container in the refrigerator for up to 4 days. It’s perfect for quick breakfasts or even a simple lunch.
Reheating
To reheat, warm a slice in the microwave for about 30 to 60 seconds, or heat it in a skillet over low heat until warmed through. You can also enjoy it cold or at room temperature, which makes it great for brunch spreads or packed lunches.
Variations
You can easily change this frittata based on what you have on hand. Add spinach, mushrooms, or zucchini for extra vegetables, or sprinkle a little shredded cheese on top before baking. If you want to boost the protein, diced ham or turkey sausage would also work well.
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Yield: servings
Serving Size: 1 /4th
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Preheat the oven to 400°F.
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Crack the eggs and egg whites into a large bowl. Add 1/4 teaspoon salt and fresh cracked pepper and beat until blended.
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Heat a 10-inch nonstick oven safe skillet over medium heat.
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Add the oil and the potatoes, season with 1/4 teaspoon salt, garlic powder, paprika and black pepper. Cover and cook the potatoes over medium-low heat, stirring occasionally, until crisp and tender, about 12 to 15 minutes adding the shallots to the pan the last 2 to 3 minutes.
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Pour the egg mixture into the skillet. Carefully arrange the bell peppers on top to create a shamrock pattern if desired. Reduce the heat to low and cook until the edges are set, 6 to 8 minutes.
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Transfer the skillet to the oven and bake until the frittata is completely set and cooked through, 8 to 10 minutes.
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Remove from the oven and transfer onto a large plate. Cut into 4 wedges and serve.
Last Step:
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Serving: 1 /4th, Calories: 147 kcal, Carbohydrates: 12 g, Protein: 11 g, Fat: 6 g, Saturated Fat: 2 g, Polyunsaturated Fat: 1 g, Monounsaturated Fat: 3 g, Trans Fat: 0.02 g, Cholesterol: 186 mg, Sodium: 421 mg, Potassium: 388 mg, Fiber: 2 g, Sugar: 2 g, Vitamin A: 336 IU, Vitamin C: 12 mg, Calcium: 42 mg, Iron: 2 mg
