Whipped Feta

Feta cheese is delicious, I love adding it to my salads, eggs, vegetables, and more. It is such a good cheese. I always have it in my fridge. But have you tried Whipped Feta? It is the BEST. Whipping feta in a food processor or blender, takes the chees…

Feta cheese is delicious, I love adding it to my salads, eggs, vegetables, and more. It is such a good cheese. I always have it in my fridge. But have you tried Whipped Feta? It is the BEST. Whipping feta in a food processor or blender, takes the cheese to a whole new level. In…

Cherry Cheesecake Tacos

Crispy fried taco shells stuffed with a creamy decadent cherry filling make these cherry cheesecake tacos the best way to end your meal.

Crispy fried taco shells stuffed with a creamy decadent cherry filling make these cherry cheesecake tacos the best way to end your meal.

Chicken Salad

Chicken Salad is a CLASSIC salad recipe that is always a crowd pleaser. The salad is easy to make and a great recipe to make when you have leftover chicken or rotisserie chicken. To make the salad, toss chopped cooked chicken in a creamy dressing with …

Chicken Salad is a CLASSIC salad recipe that is always a crowd pleaser. The salad is easy to make and a great recipe to make when you have leftover chicken or rotisserie chicken. To make the salad, toss chopped cooked chicken in a creamy dressing with celery, onion, pecans, and fresh herbs. This recipe is…

Chocolate Brownie Protein Balls

I love a sweet treat, especially after lunch or before bed. I like to keep my Peanut Butter Protein Balls, Monster Cookie Energy Balls, or these Chocolate Brownie Protein Balls. They are SO easy to make, you only need a few basic ingredients, and they …

I love a sweet treat, especially after lunch or before bed. I like to keep my Peanut Butter Protein Balls, Monster Cookie Energy Balls, or these Chocolate Brownie Protein Balls. They are SO easy to make, you only need a few basic ingredients, and they are SO rich and decadent. I keep them in my…

Lemon Blueberry Baked Oatmeal Cups

Baked oatmeal is one of my all-time favorite breakfasts. It is so hearty and comforting. I also love making baked oatmeal cups. The individual size cups are so fun and they make a great grab and go breakfast or snack. These Lemon Blueberry Baked Oatmea…

Baked oatmeal is one of my all-time favorite breakfasts. It is so hearty and comforting. I also love making baked oatmeal cups. The individual size cups are so fun and they make a great grab and go breakfast or snack. These Lemon Blueberry Baked Oatmeal Cups are bursting with lemon flavor and juicy blueberries. The…

Homemade Granola Bars

I try to always have homemade granola bars in the fridge for an easy grab and go breakfast or snack. These granola bars are easy to make and made with basic pantry ingredients. They are satisfying, sweet, and taste so much better than store bought gran…

I try to always have homemade granola bars in the fridge for an easy grab and go breakfast or snack. These granola bars are easy to make and made with basic pantry ingredients. They are satisfying, sweet, and taste so much better than store bought granola bars. These are our favorite granola bars because we…

Best Kale Smoothie

Want to sneak more greens into your diet? Here’s how to make a refreshing kale smoothie! We’ll show how to…

Want to sneak more greens into your diet? Here’s how to make a refreshing kale smoothie! We’ll show how to balance the flavor of kale with fruits and add-ins for a creamy and satisfying green drink you’ll actually crave.

Kale Smoothie in a glass with straw and kale leaf garnish.

Here’s a smoothie so good, you’ll want to make it every day. Meet our favorite kale smoothie! Yes, we know. “Kale smoothie” sounds like it would be intensely bitter. This one is anything but!

This kale smoothie is full of fruity flavor from green apple, pineapple and banana. It tastes heavenly, yet at the same time you’re getting a big dose of nutrients from leafy greens. True story: this is one of the only ways we get our son to eat kale—and he begs us for more kale smoothie. Here’s how to make it!

Why we love this kale smoothie recipe

This kale smoothie is lusciously creamy, a satisfying drink you’ll actually crave. This is saying something, because we’ve made lots of kale smoothies that are too bitter, too thick, or too icy. This one has all the right ingredients to make an irresistibly tasty green puree. Here’s why to make it:

  • It’s has a pure, sweet tart flavor and a silky smooth, frosty texture. It’s irresistibly tasty and just the right thickness for sipping!
  • It’s full of healthy ingredients. There are no added sugary juices to make it taste good.
  • It’s plant-based. There’s no need to use milk or yogurt here, it’s all fruit and leafy greens.
Kale Smoothie recipe in a glass with straw and kale leaf garnish.

Ingredients for this kale smoothie

This short ingredient list of a kale smoothie is all you need to make this beautiful, bright green puree! Here’s what you need:

  • Kale: Use either baby kale or Tuscan kale. We prefer baby kale since the flavor is sweeter and milder, but you can use Tuscan kale roughly chopped and loosely packed. Curly kale has a spicier flavor, so we’d recommend starting with less than the specified amount in the recipe.
  • Green apple: Apple is the key to a great kale smoothie; it brings in a bright, sweet tart flavor.
  • Banana: Banana features in many of our smoothie recipes to make a creamy texture and add natural sweetness.
  • Frozen pineapple or mango: Frozen pineapple seals the deal with its icy texture and beautiful fruity flavor.
  • Lemon juice, water and ice: Lemon juice accentuates the fruity flavors, and ice helps add texture and body. A little water is all you need to get it to blend.
Tuscan kale leaves.

Types of kale

There are several types of kale that you can use in this smoothie. Here’s a breakdown of each type:

  • Baby kale: Baby kale works well in a smoothie because it has a sweeter, mild flavor. It’s a young version of kale, harvested before it matures. You can find it sold in boxes at the grocery or bags at your local farmers market.
  • Tuscan kale: Tuscan kale is the next best option: it’s got a mild flavor and flat, dark green leaves. It’s also labeled as dinosaur kale or Lacinato kale.
  • Curly kale: Curly kale works, but it has a spicy flavor that’s more bitter than the other two. If you use this variety, you may want to start with less and add it to taste.

The trick to blending

Here’s a trick to blending this kale smoothie. First, blend the softer room temperature fruits and liquid. In this case, it’s the banana, apple, kale and water. Then add in the frozen ingredients: the frozen pineapple and ice. This helps it to blend easier: so you won’t need to endlessly stop, scrape, and start again!

Two kale smoothies.

Add-ins & variations

This kale smoothie is delicious as is, but you can always mix it up with tasty additions! Here are a few options:

  • Ginger: Add ½ teaspoon grated ginger to the mix for a spicy finish.
  • Mint or basil. Add a few fresh mint or basil leaves for an herbaceous spin.
  • Chia seeds. Chia seeds add fiber and some protein; add 1 to 2 tablespoons to your taste.
  • Coconut. A handful of shredded coconut adds a tropical flair.

Smoothie storage

Smoothies are best eaten immediately. But this kale smoothie actually lasts 1 to 2 days refrigerated, stored in a sealed container or a mason jar with the lid on. It may separate, which is perfectly natural. Just shake it up and you’re good to go!

A few favorite smoothies

We’ve got lots more where this came from! Here more smoothie recipes to try:

Dietary notes

This kale smoothie recipe is vegetarian, vegan, plant-based, dairy-free, and gluten-free.

Frequently asked questions

Won’t my kale smoothie taste bitter?

Not necessarily! This post offers tips on choosing the right kale variety (baby kale is less bitter) and using masking ingredients like bananas, mangoes, or pineapples to balance the flavor.

What kind of milk is best for a kale smoothie?

This kale smoothie recipe uses water, but you can also use milk. Any milk you enjoy works! Popular choices include dairy milk, almond milk, oat milk, or coconut milk. Consider dietary restrictions and the desired texture when choosing your milk.

Do I need a fancy blender for a kale smoothie?

A high-powered blender is ideal for achieving a smooth and creamy consistency. However, many regular blenders can handle kale smoothies with the addition of some extra liquid.

Can I make kale smoothies ahead of time?

Yes, but be aware that the color may darken slightly, and the texture might thicken a bit and separate over time. This smoothie is best eaten within 1 day, but it does store up to 2 days.

How can I make my kale smoothie more filling?

Adding protein powder, nut butters, chia seeds, or even rolled oats can make your smoothie more filling and keep you satisfied for longer.

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Kale smoothie

The Best Kale Smoothie


  • Author: Sonja Overhiser
  • Prep Time: 5 minutes
  • Cook Time: 0 minutes
  • Total Time: 5 minutes
  • Yield: 2 smoothies

Description

Want to sneak more greens into your diet? Here’s how to make a refreshing kale smoothie, a creamy and satisfying green drink you’ll actually crave.


Ingredients

  • 1 large green apple
  • 1 banana
  • 2 cups baby kale leaves, loosely packed (or Tuscan or curly kale*, roughly chopped)
  • ½ cup water (or milk of choice)
  • 10 ice cubes
  • 2 cups frozen pineapple or mango
  • 1 tablespoon fresh squeezed lemon juice

Instructions

  1. Chop the apple, leaving the skin on. Break the banana into pieces and place them both in the blender. Add the water and baby kale leaves. Blend until smooth.
  2. Add the ice, frozen pineapple or mango, and lemon juice. Blend again until smooth.

Notes

*Our preference for the type of kale to use in a smoothie is baby kale. Tuscan kale is a second choice. Curly kale can work, but it has a spicy flavor and is more bitter than the other two. If you use this variety, you may want to start with less and add it to taste. 

  • Category: Drink
  • Method: Blended
  • Cuisine: American
  • Diet: Vegan

Keywords: Kale smoothie, kale smoothie recipe

The 4 Best Food Processors for Hummus of 2024

Hummus is one of my all-time favorite snacks to munch on, especially with some toasted pita bread or roasted veggies — YUM! It’s also a delicious appetizer to serve up any time I have guests over. But rather than grab a container at the gro…

Hummus is one of my all-time favorite snacks to munch on, especially with some toasted pita bread or roasted veggies — YUM! It’s also a delicious appetizer to serve up any time I have guests over. But rather than grab a container at the grocery store, I make my own at home, and with one…

25 Mediterranean Diet Snacks

Beat hunger the Mediterranean way! Here’s a guide to delicious and nutritious Mediterranean diet snacks packed with protein, healthy fats,…

Beat hunger the Mediterranean way! Here’s a guide to delicious and nutritious Mediterranean diet snacks packed with protein, healthy fats, and fiber to keep you satisfied between meals.

Mediterranean Diet snacks: hummus dip in bowl with veggie toppings and pita chips.

The Mediterranean diet has been called one of the healthiest in the world, focusing on whole grains, olive oil, and lots of fruits and vegetables. Luckily, it’s also a deliciously satisfying way to eat: we know from experience! We’re married cookbook authors and experts in the Mediterranean diet style of eating and living. What to reach for in between meals when hunger strikes? Here are some of our top ideas for snacking that fit into this philosophy.

What’s the Mediterranean diet?

The Mediterranean diet has been called one of the best diets in the world according to US News and World Report. This way of eating and living derives from the countries that border the Mediterranean Sea, like Italy and Greece. It’s not a strict diet, but more a set of guidelines. We’ve been eating this way for over a decade and can confirm: we’ve never felt better! Here’s how the Mayo Clinic defines the Mediterranean diet:

  • Daily consumption of vegetables, fruits, whole grains and healthy fats (like olive oil)
  • Weekly consumption of fish, poultry, legumes (beans & lentils), and eggs
  • Moderate portions of dairy products
  • Limited intake of red meat and added sugar

Why eat this way? According to a study by The American Journal of Medicine, “the Mediterranean diet is arguably the best-studied and most evidence-based diet to prevent not only cardiovascular disease, but also other chronic diseases, as it has become the standard for healthy eating.” If that’s not a reason to give it a try, we’re not sure what is!

Let’s see what Mediterranean diet snacks look like

American-style snacks often center around packaged granola bars, crackers, and chips: processed foods with refined sugars and flours. Instead, Mediterranean diet snacks prioritize whole grains, fruits and vegetables, and nuts and seeds. Per the Cleveland Clinic, here is what snack foods for the Mediterranean diet should look like:

  • Whole grains like oats, quinoa, barley, and so forth. Prioritize whole wheat or whole grain bread.
  • Fruits and vegetables
  • Nuts and seeds
  • Yogurt in moderation
  • Milk and natural or light cheeses in moderation, like cottage cheese, ricotta and goat cheese (per the Cleveland Clinic and Mayo Clinic)
  • Eggs in moderation (1 egg per day)
  • Olive oil (instead of butter)

Per the New York Times, dark chocolate eaten in moderation works on the Mediterranean diet! Notice that eggs and dairy should be eaten at a minimum, as well as added sugars. Make sure to balance them with what you eat in the rest of the day.

It’s all about the lifestyle

The Mediterranean diet is all about eating these types of snacks in combination with an active, connected lifestyle. The philosophy originated based on the longevity of people in the Mediterranean, and researchers observed more than just eating habits. Here’s what’s important in addition to food:

  • Stay active and exercise regularly.
  • Avoid smoking.
  • Reduce the amount of stress in your lifestyle.
  • Actively participate in community: be invested and engaged in the people around you.

Integrate community, physical activity, and these healthy snack ingredients into your life, and it’s a formula for Mediterranean diet living. And now, let’s get to the recipes!

25 Mediterranean diet snacks

Want more ideas?

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Mediterranean Diet Snacks

25 Mediterranean Diet Snacks


  • Author: Sonja Overhiser
  • Prep Time: 15 minutes
  • Cook Time: 0 minutes
  • Total Time: 15 minutes
  • Yield: 4 to 6

Description

Hummus dip is a quick and easy Mediterranean diet snack! Top a platter with cucumber, tomatoes, olives and feta cheese, then dip with pita chips.


Ingredients

  • 1 to 1 1/2 cups hummus (10 to 15 ounces)
  • ½ cup chopped English cucumber
  • ¼ cup finely chopped red onion
  • ½ cup cherry tomatoes, quartered
  • ½ cup canned artichoke hearts, chopped
  • ¼ cup Kalamata olives, chopped
  • ⅓ cup crumbled feta cheese
  • 1 handful fresh parsley or dill, chopped
  • Olive oil, for drizzling
  • Pita chips made with whole wheat pitas, for serving

Instructions

  1. Prepare the vegetables as noted above.
  2. Spread the hummus on a large plate, bowl or platter. Top with the cucumber, onion, tomatoes, artichokes, olives, feta cheese, and chopped herbs. Drizzle with olive oil, if desired. Serve with pita chips. Store leftovers covered in the refrigerator for 3 days.
  • Category: Snack
  • Method: No Cook
  • Cuisine: Mediterranean Diet
  • Diet: Vegetarian

Keywords: Mediterranean Diet snacks, snacks on Mediterranean diet

Avocado Egg Salad

This creamy avocado egg salad is packed with healthy fats and fresh flavor! It’s the perfect lunch idea or protein-packed…

A Couple Cooks – Recipes worth repeating.

This creamy avocado egg salad is packed with healthy fats and fresh flavor! It’s the perfect lunch idea or protein-packed snack that’s ready in minutes.

Avocado egg salad in a bowl with spoon.

The other day I came across the idea of avocado egg salad, where avocado stands in for mayonnaise in the traditional version of the popular lunch recipe. Often I’m wary of this kind of swap that promises to be “even better than the real thing.” But turns out, avocado egg salad really does taste even better than the real thing, in this cookbook author‘s opinion! (In fact, maybe I’ll put it in a future book.)

The avocado makes a creamy green sauce for the chopped eggs. Mix it with fresh chives and the zing of Dijon mustard, and it’s an absolute delight of a lunch idea or easy snack. Even our kiddos love it, which is a big win over here!

Jump to the recipe—now.

Why make avocado egg salad?

This vibrant twist on the classic ditches the mayo in favor of the heart-healthy fats of avocado, creating a spread that’s full of both flavor and nutrition. Now, Alex and I are not anti mayonnaise (in fact, it’s one of our favorite ingredients for adding flavor to dishes). But it’s always nice to have a whole fruit or vegetable stand in when you can, plus you get all those benefits of avocados like healthy fats and anti-oxidants (per Healthline).

The whole thing comes together in just minutes, making it a great protein-packed option for busy weekdays, post-workout snacks, or a light weekend lunch! This avocado egg salad is a great option for you if you’re in one of three scenarios:

  • you have an avocado ripening on the counter
  • you have hard boiled eggs on hand
  • you’re simply looking for a fun protein packed snack or lunch idea.

Tip: You can also use this same substitution concept to make avocado tuna salad.

Avocado cut open alongside a bowl of mashed avocado.

The 5 ingredients you need for this easy lunch!

This spin I created on avocado egg salad uses only 5 ingredients, plus salt. You can customize the flavor with other add-ins, and varying up the fresh herbs is especially nice! Here’s what you’ll need for the base recipe:

  • Avocado: Use a very ripe avocado for this recipe for the perfect flavor and texture. An underripe avocado can add a bitter flavor to the salad.
  • Hard boiled eggs: Boil the eggs using this hard boiled eggs master method, or make them in a steamer or Instant Pot.
  • Shallot: Minced shallot adds a delicate savory oniony flavor that’s essential to this recipe. As a substitute, you could use minced red onion. Just make sure to soak the onion in cold water for 5 to 10 minutes, then drain it in order to mellow its sharp flavor.
  • Chives: Chives add another hit of freshness and oniony flavor. As a substitute, you could try minced fresh parsley or basil.
  • Dijon mustard: Dijon mustard is key to adding a bright, tangy flavor without needing to buy a fresh lemon. It’s a flavor secret in many of our recipes!

Pro tip: Avocados can be tricky to pit safely. Here’s a video and step-by-step tutorial on how to cut an avocado.

Avocado Egg Salad in a bowl with hard boiled eggs

Our top 3 tips for hard boiled eggs

You’re probably a pro when it comes to hard boiled eggs, but they can be finicky! We’ve picked up a few tricks along the way when it comes to boiling eggs. Or use purchased hard boiled eggs in a pinch! These days, it’s easy to find hard boiled eggs in the refrigerated section at your local grocery. Here are a few tips for boiling eggs:

  • Older eggs peel easier than fresh eggs. A dozen that’s been in the refrigerator for about 1 week are the best to use for hard boiling.
  • As soon as the water comes to a boil, turn off the heat! The eggs sit in the hot water for 15 minutes to let them cook fully through. 
  • To peel, gently tap the larger end of the egg so that the shell crushes. The bottom end of the egg has an air bubble, which makes it easier to crush the shell. Then start to peel off the shell.
  • Store hard boiled eggs in the refrigerator for up to 1 week in a sealed container. Keeping the eggs in their shell keeps them the freshest, so do this if you’re storing them for making into salad later.

Fresh herbs or lemon make a fun variation

There are loads of flavors that you can add to avocado egg salad to punch it up. Fresh basil or dill is perfect in an egg salad; we’re partial to dill in just about anything! Or use cilantro for another herby spin.

You can also add a spritz of lemon juice to this recipe, which helps keep the flavors green over time. Or, mix in a little of your favorite seasoning blend, from Old Bay to Everything Bagel seasoning.

Avocado Egg Salad Sandwich

How to serve avocado egg salad

This avocado egg salad is tasty right out of the bowl (we usually can’t stop sneaking bites!). Don’t think it has to be served just as a sandwich: there are many creative ideas to make this into a delicious lunch, weeknight dinner, or simple snack. Try it:

  • On a sandwich
  • On toast
  • Served over greens
  • In lettuce wraps (see the tips here for types of lettuce that work as wraps)
  • In a wrap
  • With crackers (wheat-based or gluten-free)

Storing leftovers and make ahead tips

This salad tastes best when it is freshly made, which is why we customized the recipe below to make 2 servings (double it for more using the 2x button).

You can refrigerate for up to 3 days. If storing, you may want to add a squeeze of lemon juice to preserve the green color of the avocado. Without it, the green color of the avocado does dull: it still tastes great, it just doesn’t look as appetizing!

Dietary notes

This avocado egg salad recipe is vegetarian, gluten-free, and dairy-free.

A few more of our favorite avocado recipes

Avocado toast, fries, dip: you name it! There are so many things we love to make with this healthy fruit. Here are a few of our top ideas:

01

Amazing Avocado Dip

This creamy avocado dip recipe is a tasty alternative to guacamole! It’s quick to whip up and magically stays green…

02

Baked Avocado Fries

These baked avocado fries are irresistible! They’re crispy, crunchy, and a healthy way to mix up the standard French fries.…

03

Avocado Tuna Salad

This fresh and healthy avocado tuna salad swaps the classic mayo for nutrient-rich avocado! It will become your new go-to…

Print
Avocado egg salad

Avocado Egg Salad


  • Author: Sonja Overhiser
  • Prep Time: 5 minutes
  • Cook Time: 0 minutes
  • Total Time: 5 minutes
  • Yield: 2

Description

This creamy avocado egg salad is packed with healthy fats and fresh flavor! It’s the perfect lunch idea or protein-packed snack that’s ready in minutes.


Ingredients

  • 1 ripe avocado
  • 4 hardboiled eggs, chopped
  • 2 tablespoon minced shallot 
  • 1 tablespoon chopped chives
  • ½ tablespoon Dijon mustard
  • ½ teaspoon kosher salt

Instructions

  1. Pit the avocado, then remove it from the peel. Place it in a medium bowl and mash it. 
  2. Chop the hardboiled eggs, shallot, and chives and add them to the bowl.
  3. Add the Dijon mustard and salt and stir to combine. Taste and adjust seasonings as desired. Enjoy on toast, a sandwich, or in lettuce wraps. This salad tastes best freshly made, or refrigerate for up to 3 days; if storing, you may want to add a squeeze of lemon juice to preserve the green color of the avocado.
  • Category: Lunch
  • Method: No Cook
  • Cuisine: Lunch
  • Diet: Vegetarian

Keywords: Avocado egg salad, avocado egg salad recipe

A Couple Cooks - Recipes worth repeating.