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Healthy Spiced Pumpkin Muffins

There is something irresistible about moist spiced pumpkin muffins that make your house smell like your favorite fall scented candle- only these are edible!  Perfectly sweet and absolutely delicious, these healthy spiced pumpkin muffins are made with nourishing ingredients and are super easy to make!

healthy spiced pumpkin muffins recipe

Pumpkin muffins ‘sound’ healthy since we know that pumpkin is rich in vitamin A, potassium and fiber.  But don’t be deceived because most of them are not…

Several weeks ago I was looking for the perfect pumpkin muffin recipe to use as a ‘cupcake’ for my daughter’s 1 year ‘pumpkin’ birthday.  To my dismay, I had difficulty finding a recipe that fit my criteria so I decided to make up a recipe on the fly. Many of the recipes I viewed had 1.5-2 cups of added sugar (yikes!) and a measly 1 cup of pumpkin (what are you supposed to do with the rest in the can?).  

I believe that real, wholesome food can taste amazing and won’t give you crazy blood glucose spikes.  These are few ways I made these healthy spiced pumpkin muffins absolutely delicious and nutritious:

  • No refined sugar- these muffins have the perfect amount of sweetness from honey (or maple syrup) to make them taste amazing without needing to label them ‘dessert’
  • 100% whole grain- using 100% white whole wheat flour adds fiber and keeps them light and moist
  • Perfect pumpkin flavor- a whole can of pumpkin boosts the nutrition and pumpkin flavor and the spice blend enhances the flavor even more

These muffins are eggless, using a ‘flax egg’ instead of a real egg.  We buy whole flaxseeds and grind them in a spice grinder before use, but they can also be purchased pre-ground.  Keep the bag of flaxseed in your fridge to preserve them for several months. While the flax seed is not detectable, it is totally fine to use an egg.  We make muffins without eggs due to my girls’ egg allergy but you can modify based on your preferences and what you have in the house.  

Other modifications you could make might include topping the muffins with chopped walnuts or pecans, making a pumpkin bread instead of muffins, or topping with a cream cheese frosting for cupcakes (my original plan).  

A few tips on making moist muffins:

  • Avoid over-mixing the batter- a few small lumps are okay.  Overmixing makes muffins tough- this is true with any recipe.
  • Preheat the oven and don’t add the muffins until it reaches the proper temperature.
  • Set your timer!  I have learned this lesson the hard way way too many times!

A note on nutmeg… This pumpkin muffin recipe was created using fresh ground nutmeg.  Pre-ground nutmeg will work perfectly fine. But if you have ever wondered if there is a difference- there is!  The actual nut has a more potent flavor and scent that is intoxicating and adds amazing flavor to this recipe. The nutmeg ‘nuts’ can be found on Amazon and likely at your local spice store.  It may come in a hard shell, similar to a walnut.  Simply crack open the shell and use a microplane to grate the nutmeg.  Store the extra ‘nuts’ in a glass jar with a screw on lid in your pantry.

This recipe was tested many times to perfect the sweetness.  My goal is always to make delicious food and add as little added sugar as possible.  If you want to reduce the added sugar a bit, add ⅓ cup of honey along with 1 large very ripe banana (mashed) instead of the ½ cup of added honey.  There is a faint banana flavor but it is mostly overpowered by the warm blend of spices and pumpkin.  Both version were very popular in our house!

Our family values absolutely delicious food.  But as the mom, dietitian and primary cook, I value EASY recipes and nourishing ingredients. These muffins are perfect for a holiday brunch, a gift for a neighbor or simply a weekday breakfast (along with some protein, of course!).  

Yummy spreads to spear on your healthy spiced pumpkin muffins:

easy spiced pumpkin muffins recipe

Healthy Spiced Pumpkin Muffins

Jennifer Hunt, RDN, LD
Print Recipe
Servings 12

Ingredients
  

  • 1 ¼ cup white whole wheat flour
  • 1 ¼ tsp baking powder
  • 1 tsp baking soda
  • 1 tbsp ground cinnamon
  • 1 tsp ground ginger
  • 1 tsp nutmeg fresh ground preferred
  • ½ tsp kosher salt
  • 15 oz can pumpkin puree' not pumpkin pie filling
  • ½ cup honey or maple syrup
  • ⅓ cup coconut oil melted
  • 1 tsp vanilla extract
  • 1 tbsp flaxseed ground

Instructions
 

  • Preheat oven to 350 degrees. Line muffin tin with muffin wrappers and lightly spray with oil spray (I use a Misto).
  • Combine ground flax seed with 3 tablespoons water in a small bowl; set aside to thicken for 5-10 minutes (this becomes a flax 'egg'). 
  • In a medium bowl combine flour, baking powder, baking soda, salt, cinnamon, nutmeg and ginger; whisk together to combine.
  • In a separate medium bowl combine pumpkin, melted coconut oil, vanilla, honey, and flax 'egg.'  Gradually mix dry ingredients into the wet until most of the lumps are gone. 
  • Fill muffin tin and bake for 25-30 minutes or until a toothpick comes out clean.  Enjoy with a smear of almond butter, pumpkin butter, apple butter or goat cheese! Of course, they are yummy warm with a dab of salted butter too!

Notes

  • An egg can be used in place of the ‘flax egg’ if preferred
  • Top with chopped walnuts or pecans for a bit of crunch
  • Pour batter into a greased loaf pan or mini loaf pans for pumpkin ‘bread’
Nutrition
Calories 164; Total Fat 7g (Saturated Fat 5g); Cholesterol 0mg; Sodium 206mg; Potassium 20mg; Carbohydrate 24g; Fiber 3g; Sugar 13g (Added Sugar 10g; Naturally Occuring Sugar 3g); Protein 3g.

no refined sugar spiced pumpkin muffins recipe

whole grain spiced pumpkin muffins

 

DISCLOSURE: This post contains affiliate links.  If you purchase a product through this link, your cost will be the same but Healthy Inspiration will receive a small commission to help with the operating costs of this blog.  Thank you for your support!

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Recipes
Easy Citrus Vinaigrette Dressing

Fresh and flavorful, this zippy salad dressing has the perfect combination of sweet and tang. It will liven up any salad greens, but is especially good on spinach, butter leaf lettuce or arugula.

citrus vinaigrette dressing recipe

Salads are a great way to eat up a variety of veggies, but there is 1 thing that makes all the flavors meld together- a really good salad dressing.  Making your own salad dressing at home might sound a little intimidating but they are actually very simple. No fancy ingredients or complicated cooking techniques are required.  You probably already have all the ingredients for this Easy Citrus Vinaigrette Dressing.

Every single week as part of my weekend meal prep (usually on Sunday), I make a quick vinaigrette salad dressing.  It is ready to go for the week and can be drizzled on top of a salad or cooked vegetables or even a grain like quinoa or brown rice.  Sometimes veggies need a little boost of flavor and a vinaigrette is definitely one way to do that!

While my all-time favorite dressing is my Sweet & Tangy Balsamic Vinaigrette, I absolutely love this Citrus Vinaigrette Dressing because it is light and fresh and perky.  Truly, it will add huge flavor to your favorite salad greens.

This recipe was originally created to top my Quinoa Edamame Salad, which is a flavorful and filling vegetarian lunch or a perfect dish to bring to a gathering.  But the dressing can be made and used with a variety of veggies and greens.

A few tips for making a perfect vinaigrette dressing:

  • Whenever possible, use fresh orange and lime for the vinaigrette but if you don’t have them available, you can use bottled.  
  • A good quality oil is necessary for flavor.  It also helps you absorb fat-soluble vitamins in the veggies (like Vitamins A & K).
  • While you can leave out the sweetener, it truly helps balance out the acid so it doesn’t taste too harsh.

easy citrus vinaigrette dressing

Easy Citrus Vinaigrette Dressing

Jennifer Hunt, RDN, LD
Print Recipe
Servings 3

Ingredients
  

  • ½ large orange juice and zest
  • 1 tbsp rice vinegar
  • 1 tbsp extra virgin olive oil
  • 1 tbsp lime juice fresh or bottled
  • 1 tbsp country dijon mustard like Grey Poupon brand
  • ½ tbsp honey or maple syrup
  • ⅛ tsp kosher salt
  • ⅛ tsp ground black pepper

Instructions
 

  • Add all ingredients to a mason jar with a tight fitting lid. Shake up until it is well combined. Serve over your favorite greens.
  • Store vinaigrette dressing in the refrigerator for up to 5 days.

Notes

  • Can use lemon juice in place of lime juice- either works great!
  • Agave or maple syrup can be used in place of honey.
  • Recipe can easily be doubled or tripled, just make sure to use a large enough mason jar.
Nutrition
Calories 61; Total Fat 4.7g (Saturated fat 0.7g); Cholesterol 0mg; Sodium 200mg; Total Carbs 4g; Fiber 0.1g; Sugar 4g (Added Sugar 3g; Naturally Occuring Sugar 1g); Protein 0.1g

fresh citrus vinaigrette recipe

Whether you are celebrating at home with a ‘fancy’ meal, having guests over for dinner or simply looking to liven up some boring greens on the family dinner table, try shaking up this Easy Citrus Vinaigrette Dressing this week.

healthy and easy citrus vinaigrette dressing

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Recipes
Slow Cooker Chicken, White Bean & Pumpkin Chili

Packed with protein and fiber, this flavorful chili will fill you up with good-for-you ingredients!

slow cooker chicken and white bean chili

Pumpkin may have a treasured spot on the dessert table and in your favorite muffin recipe or coffee beverage, but it also has a place on the dinner table.  This vibrant orange squash adds rich creaminess to this chili and a punch of nutrition.

Years ago, my family would rent a timeshare every year in the North Carolina mountains and all of my cousins, aunts, uncles and grandma would vacation together for a week of hiking, a little skiing, good food, movies, and board games… some good ole’ family fun!  Each family would take turns cooking dinner for the huge group. Although I was only a tween, I loved helping cook and prepare the big meal when it was my family’s turn. One year, we made a white chicken chili recipe that we got from a friend and everyone raved about it!  

About 2 decades later, I don’t have that family friend’s recipe, but I decided to create my own and load it up with flavor!  This chili cooks in the slow cooker which also makes it very easy to put together and allows you to forget about it until it’s dinner time.

This Slow Cooker Chicken, White Bean & Pumpkin Chili is gluten-free and could be made vegan by replacing the chicken with an additional can of beans and the chicken broth with vegetable broth.  There are several ways to make this chili fit your dietary and taste preferences. If you love the flavor of diced green chilis, grab the 7oz can (instead of 4oz) at the grocery store.

slow cooker chicken, white bean and pumpkin chili

If you want to lower the carbs a bit, you can eliminate 1 can of beans and replace it with more chicken.  Of course, the toppings you serve can amp up the flavor and nutrition even more.  And let’s face it, adding a variety of toppings is just plain fun!

This recipe works great if you want to double it, but don’t triple it like I did or you might find all of the ingredients won’t fit in your slow cooker.  And then you will have to cook some of it on the stove top and the rest in your slow cooker- Ugh! I learned this lesson the hard way so you don’t have to!

(The rest of the ingredients wouldn’t fit when I tried to triple the recipe- lesson learned.)

While my 3 year-old isn’t always fond of soup or stew recipes that have lots of ingredients all mixed together, this is 1 recipe she really enjoys!  Of course, she especially likes it when she gets to crumble a few tortilla chips in her chili and place a big dollop of greek yogurt on top! My 11-month old devoured it too!

And, if you want more kid-friendly recipes, this Creamy Pumpkin Pie Dip is great for after school snack or a bedtime treat.  It is low in sugar and is so easy that your kids can whip it up.  I know this first hand because we have made it at my Mommy & Me Preschool Cooking Classes.

Whether you are looking for a new slow cooker recipe OR some time-saving recipes OR a freezable recipe, this Slow Cooker Chicken, White Bean & Pumpkin Chili hits all the marks!  I like to serve it with a quick green salad or some veggie sticks and dip- nice and simple!

easy pumpkin chicken chili

Slow Cooker Chicken, White Bean & Pumpkin Chili

Jennifer Hunt, RDN, LD
Print Recipe
Servings 6

Ingredients
  

  • 2 chicken breasts about 1-1 ¼ pounds
  • ½ large sweet onion chopped (or 1 whole small onion, chopped)
  • 3 garlic cloves minced
  • 1 tsp olive oil
  • 3 cups low sodium chicken broth
  • 15 oz can pumpkin puree’
  • 1/2 tsp kosher salt
  • 2 tsp oregano
  • 4 tsp cumin
  • 2 ½ tsp chili powder
  • ¼ tsp ground black pepper
  • 4 oz can diced green chilis
  • 2 15oz cans great northern beans drained/rinsed
  • 1 15oz can black beans drained/rinsed

Optional Toppings

  • cilantro chopped
  • low-fat plain yogurt or sour cream
  • avocado diced
  • cheddar cheese shredded

Instructions
 

  • In a large non-stick pan, saute onion in oil until translucent and slightly brown on edges. Add garlic, cumin, and chili powder to the onion and cook for 1-2 minutes.  
  • Add onion and garlic mixture to slow cooker along with chicken breasts, chicken broth, salt, pepper, oregano, green chilis, pumpkin, and beans. 
  • Cook on low for 6-8 hours or high for 4 hours. Before serving, remove the chicken and chop into bite-size pieces and return to the chili OR roughly shred with 2 forks in the slow cooker. Serve warm with your favorite toppings!

Notes

  • Add a 7oz can of diced green chilis if you love the flavor
  • Reduce the carbs by eliminating 1 can of beans; replace with chicken, if desired.
Nutrition
Calories 313; Total Fat 5g; Saturated Fat 1g; Cholesterol 43mg; Sodium 689mg; Carbohydrate 41g; Dietary Fiber 13g; Sugar 4g (Added Sugar 0g; Naturally Occuring Sugar 4g); Protein 29g
 

Having some go-to slow cooker recipes is 1 of the tricks I use to make weeknight meals less stressful. Whether it is this Slow Cooker Chicken, White Beans & Pumpkin Chili, OR Hearty Beef & Bean Pumpkin Chili OR Thai Chicken with Almond Butter Sauce, our family relies on this machine to make life a little easier and very tasty!

Cheers to easy meals and yummy comfort food!

healthy slow cooker chicken white bean and pumpkin chili

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Health
Meal Prep Made Easy- Save Time, Energy & Money

meal prep made easy

What if you could up your game and get 1 more healthy dinner on the table each week?  Well, research shows that 3 family dinners each week increases fruit and vegetable consumption by 24%, reduces risky behaviors in kids (like drugs, early smoking) and helps kids improve grades and academic performance.  Just 3 meals?! What if you aimed for 4 or even 5?! September is National Family Meals month, an opportunity to get focussed on feeding and loving our families well while we sit around the dinner table.

Because weeknights tend to be so busy and schedules are tight, spending a little time on a weekend or day off to meal prep can be life-saving.  First begin by creating a quick and simple meal plan (use this 5-Minute Meal Plan Guide).  Once you have that, you are ready to go. 

No one has a lot of time, but these are 10 tips to help you boost your kitchen confidence and make it easier to get a healthy meal on the family dinner table.  And, even if you try only a few of these easy meal prep strategies, it will save you time, energy and money.  So, let’s get to it…

BBQ Chicken & Black Bean Lettuce Wraps

 

Double or Triple a Recipe

This is 1 no-brainer tip that is completely underutilized!  Cook once, eat twice OR free for another week. If you don’t like leftovers, that’s okay- just label and freeze for another night when time isn’t on your side.

 

Buy Pre-Chopped/Prepped Ingredients

About 90% of individuals don’t eat enough veggies each day!  This strategy could dramatically help you change that statistic in your home.  And, research shows that most often, frozen is just as nutrient dense as fresh.  Many companies have noticed that we are asking for more variety in the freezer case and they are showing up with creative and tasty options.  Now you can find a variety of riced veggies, spiralized veggies, lightly flavored veggies and so much more. Of course, don’t neglect the refrigerated case in the produce department because it is filled with chopped produce like butternut squash that is ready to be seasoned and roasted.

 

Cut Smaller for Shorter Cooking Time

Want your chicken to cook faster?  Cut the chicken breast in half or butterfly or cube up.  Want those veggies to roast faster? Cut them a bit smaller.  Don’t have time to bake potatoes? Chop into bite size pieces and season with olive oil, salt, pepper and garlic powder for an easy and tasty side.  Smaller means faster.

easy meal prep strategies

 

Learn Good Knife Skills

Chopping and prepping ingredients can speed up or slow down meal prep.  Everyone should learn how to use a good chef’s knife because it can save a lot of time!  Improve your skills by watching a Youtube video or taking a local cooking class that teaches knife skills.  Knowing how to choose (and use) the right knife for the kitchen task will improve your confidence and efficiency.

 

Meal Prep Ingredients Instead of Meals

The idea of making all your meals in advance can feel overwhelming.  But, cooking a pot of quinoa, cooking and shredding extra chicken, or chopping an extra onion since you are already at it, doesn’t feel as intimidating.  

If the idea of meal prep sounds exhausting, try picking out a few items you can prep in advance that will make the weeknight meal come together quicker.  This also allows you flexibility if you want to change your meal plan. For example, if you cook extra chicken, you could shred and season it for a quick taco OR slice it to place on top of a salad OR cube it up for an easy pasta dish.

maple roasted sweet potatoes with pecans

Maple Roasted Sweet Potatoes with Pecans

 

Use a Meat Thermometer

Overcooking leads to rubbery, dry, and tough meats and poultry- not very tasty.  A meat thermometer will help you cook meats and protein to safe temperatures without overcooking.  This will save you some time too!

Look for an instant read thermometer (we have this one) that will tell you the temperature in a matter of a couple seconds.  Place the probe into the thickest part of the meat, avoiding fat, gristle and bone, for an accurate temperature. Don’t forget to let the meat or poultry rest for a few minutes after cooking to allow juices to redistribute back into the meat!  This list on cooking temperatures will guide you on cooking to safe temperatures.

 

Transform Leftovers

Avoid food waste and save money by transforming your leftovers.  

  • Add roasted vegetables to a wrap with some chicken and goat cheese.  
  • Shred extra chicken and mix with your favorite BBQ sauce (we like this low sugar one) for an easy ‘pulled chicken’ that you can eat with some quick sides or put on a whole grain bun (or lettuce bun).
  • Toss cooked broccoli into a quick dinner frittata with feta and serve with fruit.
  • Mix leftover brown rice with a can of black beans, some salsa and some chili powder and cumin for a tex-mex black beans and rice side.

You don’t have to eat leftovers ‘as is.’ Instead find a creative and yummy way to eat them up!

grilled broccoli and cheese sandwich

Grilled Broccoli & Cheese Sandwich

 

Use a Slow Cooker

Slow cooker meals tend to be recipes that make a large quantity or several meals.  But, they can also be used for less traditional recipes. You can ‘roast’ a whole chicken, bake sweet potatoes, cook an egg casserole, and ‘bake’ winter squash whole.  And if you forget, no worries! Just turn it on before you go to bed and let it cook while you sleep. This tool is quite versatile and allows you to meal prep without have to tend it or even give any thought for 6-8 hours!

 

Sub in Beans for Half or All of the Meat

Budget friendly beans can help you expand your meal and give you a fiber boost while still supplying you with protein and iron.  If you didn’t know, most Americans consume an average of 15 grams fiber/day, falling short of the 25-38 grams/day goal.  Simply reduce the meat or poultry by half (or more) and sub in a can or 2 of beans. Peas, edamame, and lentils would also work.  This is our favorite Tex-Mex Chicken and Black Beans.

healthy tex-mex chicken and black beans recipe

Tex-Mex Chicken & Black Beans

 

Make Meal Prep Fun

Eliminate the dread by making meal prep a little more enjoyable.  It’s possible to make this a ritual you look forward to. Here are a few ideas:

  • Grab a favorite beverage like some bubbly Kombucha, a hot cup of herbal tea or a sparkling water mocktail.  
  • Turn on a favorite podcast or playlist or audio book.  
  • Invite a friend or spouse to help you out or even meal prep alongside you so that you have some company for chatting and laughter.

 

Kitchen confidence is possible.  Choose 1 or 2 ideas to try out this week.  Let’s not get stuck in this idealistic image of what meal prepping looks like and instead, let’s be powerful women that live intentionally and move towards our goals!

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Recipes
Easy Oatmeal Raisin Cookies (No Sugar Added)

Chewy and lightly sweet, these oatmeal raisin cookies are delightful smeared with almond butter for breakfast or paired with a glass of milk for an afternoon snack.  

Who doesn’t love a sweet treat?  But learning how to satisfy your sweet tooth with nourishing foods that won’t give you a sugar rush can require a bit of trial and error.  Cookies are popular in our home and especially enjoyed by a certain 3-year old.

Whether you are looking for some easy ideas for afternoon snack time, a sweet treat to pack in your lunch or even a breakfast on the run, these Easy Oatmeal Raisin Cookies just may become your new go-to recipe.  And, after you have made them a time or 2, you won’t even need a recipe- they are that simple!

Because we are all looking for easy ways to reduce added sugar in our diet, forgoing the boxed cookies for some healthy homemade ones is one simple step.  These cookies rely upon overripe bananas and raisins for sweetness- no added sugar or low calorie sweeteners needed. Of course, should you need to satisfy your chocolate fix, the raisins can be swapped for mini chocolate chips (as seen in photos), which is quite delicious too!

Bananas have extraordinary sweetness and versatility that makes them a great sweetener for cookies, muffins, pancakes and more.  In fact these are 13 recipes that use up overripe bananas and this is my easy Strawberry Banana Greek Yogurt that highlights the actual sweetness and flavor of the fruit.  

One of the keys to making these Easy Oatmeal Raisin Cookies is to pulse some of the oats in a food processor (or blender) before mixing in. This gives the cookies a better texture. If you like a strong cinnamon flavor, feel free to double the amount you add. A dash of vanilla wouldn’t be bad either.

Recently, I hosted a preschool mommy and me cooking class.  We made 3 different recipes including ‘Rainbow Pizzas’ and ‘Apple Nachos’ but these Oatmeal Raisin Cookies were the favorite.  If you haven’t found any nourishing snacks that satisfy, keep looking. I hope you will consider giving these cookies a try!

easy oatmeal raisin cookies no added sugar

Easy Oatmeal Raisin Cookies (No Sugar Added)

Jennifer Hunt, RDN, LD
Print Recipe
Servings 16

Ingredients
  

  • 1 ½ cups rolled oats
  • 2 medium bananas overripe
  • ½ cup raisins or chocolate chips
  • 1 tbsp melted coconut oil or creamy almond butter
  • ¼ tsp ground cinnamon
  • ¼ tsp salt
  • 1 tsp baking powder

Instructions
 

  • Preheat oven to 350 degrees. In a food processor, add 1 cup of the oatmeal. Pulse oats 3-4 times until most of the oats are broken up into a combination of small pieces and coarse flour (do not completely grind into flour).
  • In a medium bowl, mash bananas until mostly smooth. Stir in coconut butter (or almond butter), pulsed oats, ½ cup rolled oats, cinnamon, baking powder and salt. Then, stir in raisins until combined. Scoop out 16 balls about 1 ½ tbsp (we use this #40 scoop). Use your fingers to slightly flatten cookies into cookie shape (they will not spread). 
  • Bake for 12-15 minutes or until set in middle and tips are slightly brown. Avoid overcooking or they will dry out.

Notes

  • Swap the ½ cup of raisins for ⅓ cup of mini chocolate chips
  • Smear cookies with almond butter or peanut butter for a satisfying meal on the run.
Nutrition
Calories 61; Total Fat 1.2g; Saturated Fat 0.2g; Cholesterol 0mg; Sodium 3mg; Potassium 87mg; Carbohydrate 12g; Fiber 1g; Sugar 5g; Protein 1g

easy oatmeal cookies with banana

easy oatmeal raisin cookies

These cookies are best right out of the oven but extras can be stored in an airtight container.  

Happy baking!

 

 

no added sugar oatmeal raisin cookies

DISCLOSURE: This post contains affiliate links.  If you purchase a product through this link, your cost will be the same but Healthy Inspiration will receive a small commission to help with the operating costs of this blog.  Thank you for your support!

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Recipes
Hearty Lentil Marinara Sauce

Perfect for ‘meatless Monday’ or any day when you don’t have time to cook, this lentil marinara sauce is delicious and hearty. Choose your preferred noodle and have dinner ready in less than 25 minutes!

easy lentil marinara sauce recipe

Spoken or not, there are 2 stipulations that almost everyone has when it comes to trying new recipes: budget friendly and easy.  Of course, we also want our entire family to want to eat it too!

Meat, while high in protein, is also one of the most expensive foods in the grocery store.  In the last decade, the cost of lean ground beef has increased 66%. The cost is even more for grass fed or organic beef.  One of the easiest ways to cut the grocery budget is to swap out meat with high protein plant foods like lentils. These protein rich pulses (edible seeds) are also rich in iron, folate, and fiber.

Since we know that spaghetti is one of the most common and easy to make family meals, why not make a quick swap to amp up the nutrition and reduce the cost, without adding anymore work or effort?

When you live with individuals that enjoy having poultry or meat on the dinner table, it can seem like a losing battle to bring up the idea of meatless meals.  As I talked about in Meat-LESS Meal Planning for Carnivores, sometimes it takes a little trial and error to find a strategy that works for your family.  Maybe it means adding more veggies to a favorite meal OR reducing the amount of meat you are cooking OR simply providing a vegetarian version for those at the dinner table that might be interested.

Here are a few things that are important to remember… First, know that if you have ever had conflict over what’s for dinner, know that you are not alone!    Second, it’s not hopeless.

Not sure your spouse or kids will embrace your transformed spaghetti sauce?

This recipe has a hearty texture and just might win over your meat-loving family members.  But, if you don’t think it will fly, here is an idea…

Follow the recipe but also add in ¼ pound of lean ground beef, turkey or chicken to the recipe.  This ensures it still has the meaty texture they are expecting but just a little less than usual.  Sometimes just the presence of a tiny bit of meat is all it takes to make it feel more substantial.  There are no hard and fast rules for meat-LESS meals. You find the strategy that works for you.

This sauce uses brown lentils that maintain their texture well and also means that it freezes well if you make a double or triple batch. However, red lentils could be subbed as these will ‘melt’ into the sauce making them less noticeable.

Want to amp up the nutrition even more?  Try out this trick and add in 2-3 cups of fresh chopped baby spinach.  It wilts in no time once it is stirred into the hot marinara sauce.

Sauteing the garlic clove in oil for a minute before adding the sauce adds so much flavor.  You really want to take the extra minute to do this step as it amps up the flavor of a jarred tomato sauce and makes it taste like it has been cooking for hours.

Go grab your favorite jar of tomato sauce and choose your preferred noodles (find out my recommendations here).  This recipe is fast AND flavorful!

hearty lentil marinara sauce recipe

Hearty Lentil Marinara Sauce

Jennifer Hunt, RDN, LD
Print Recipe
Servings 4

Ingredients
  

  • 24 oz jarred marinara sauce like Classico Organic Tomato & Basil
  • ½ cup brown lentils dried
  • 2 cups water
  • 1 clove garlic
  • 1 tsp olive oil

Instructions
 

  • Rinse and sort lentils to remove any debris. In a medium pot, add in the water and lentils. Bring to boil and then turn down to medium low to simmer for 15-20 minutes or until lentils are tender. 
  • Drain water and beans in a fine mesh strainer. Return pot to stove top and heat oil on medium heat, until it shimmers. Add in garlic and cook for 1-2 minutes or until slightly golden. 
  • Add lentils back to pot and carefully pour in marinara sauce, stirring to combine. Warm through for 2-3 minutes. Serve over your preferred noodle or zoodles.

Notes

  • Amp up the nutrition even more by stirring 2-3 cups of chopped baby spinach into the hot marinara sauce.
  • Nutrition will vary slightly due to the brand and type of tomato sauce you use. Make sure to check the ingredient list for added sugars and avoid those when possible.
  • Lentils can be cooked in advance during meal prep, refrigerated and added to warm marinara the night you want to serve.
Nutrition
Calories 166; Total Fat 1g (Saturated Fat 0.2g); Cholesterol 0mg; Sodium 693mg; Carbohydrate 29g; Fiber 10g; Sugar 9g (Added Sugar 0g); Protein 9g.

lentil marinara sauce recipe

The research is undeniable that we can all benefit from eating more plants.  Finding yummy and satisfying ways to do that is the only way to move from ‘good idea’ to ‘eating pattern.’  Try this Hearty Lentil Marinara Sauce on your next spaghetti night!

hearty lentil marinara sauce

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