Healthy Living

Dinner time will be a breeze, thanks to these winter-ready recipes. From cozy soups to crisp salads and hearty wraps, these dishes are satisfying in every way. And the best part? They can be prepped ahead, making them perfect for low-effort weeknight meals that still deliver on flavor. You'll love adding cool-weather favorites like our Marry Me White Bean Soup with Kale and our Chickpea Caesar Salad to your winter weeknight rotation.

01 of 20

Marry Me White Bean Soup with Kale

This creamy, flavor-packed white bean and kale soup, inspired by Marry Me Chicken, comes together quickly for a cozy weeknight meal. Sun-dried tomatoes plus the oil from the jar infuse the base with rich, savory depth, while fresh basil and Parmesan cheese add a bright and satisfying finish.

View Recipe

02 of 20

Chickpea Caesar Salad

This Caesar salad swaps traditional croutons for crispy roasted chickpeas. A creamy yogurt-based dressing adds a tangy twist to the classic flavor. Make the dressing and chickpeas in advance for a quick and delicious dinner.

View Recipe

03 of 20

High-Protein Butternut Squash & Lentil Soup

This hearty, plant-based soup is packed with protein from lentils and gets cozy flavors from warming spices like cinnamon, cumin and coriander. A swirl of tangy strained (Greek-style) yogurt and a sprinkle of fresh parsley finish each bowl with brightness and creaminess. Serve with lemon wedges for an extra pop of flavor.

View Recipe

04 of 20

Chickpea-Tuna Salad Lettuce Wraps

These lettuce wraps give classic tuna salad a fresh, flavorful upgrade. Mashed chickpeas add creamy texture and extra protein, while strained (Greek-style) yogurt gives the salad a light, creamy base. Everything bagel seasoning ties it all together with savory crunch.

View Recipe

05 of 20

One-Pot High-Protein Chicken, Cabbage & White Bean Soup

This one-pot soup is the kind of meal you’ll want on repeat. A splash of lemon keeps the broth bright, and a dollop of basil pesto stirred in at the end adds rich, herby flavor that makes the soup taste special. Easy enough for weeknights and even better as leftovers, this soup proves that simple ingredients can still be delicious.

View Recipe

06 of 20

Black Bean Fajita Casserole

This one-pan fajita-inspired dish is perfect for busy evenings. Strips of corn tortillas soak up the sauce as they bake under a sprinkle of cotija cheese. The dish freezes beautifully for up to 3 months, so you can make it ahead of time. Just thaw it overnight and bake when you’re ready to eat.

View Recipe

07 of 20

Chickpea Noodle Soup

This cozy noodle soup is the kind of simple meal that’s worth keeping in your weeknight rotation. It starts with an aromatic base of carrots, celery and onion simmered in vegetable broth and gets heartiness (plus fiber) from the chickpeas and whole-wheat rotini.

View Recipe

08 of 20

Sheet-Pan Ham & Spinach Quiche

This sheet-pan quiche delivers all the comforting flavors of a classic quiche in a format that’s perfect for meal prep or feeding a crowd. Slice it into neat squares and pair it with a simple green salad for a tasty make-ahead dinner.

View Recipe

09 of 20

Garlicky White Bean & Kale Stew

This lemony kale and white bean stew offers bright, hearty,and comforting flavors. Tender carrots, onion and lacinato kale simmer with creamy cannellini beans. A sprinkle of Parmesan and parsley adds a fresh zesty finish. Freeze it for up to 2 months and reheat with a splash of broth when it’s time for dinner.

View Recipe

10 of 20

Turmeric Chicken & Avocado Wraps

Turmeric, with its bright golden hue, is well-known for its anti-inflammatory and antioxidant effects, while chickpeas add fiber and plant-based protein to these wraps. Mix up the chicken salad at the beginning of the week to enjoy in a wrap or serve it over greens if you prefer.

View Recipe

11 of 20

Chicken Fajita Rice Bake

Juicy chicken thighs mingle with a pantry-friendly mix of beans, tomatoes with green chiles and quick-cooking brown rice. A generous layer of melty cheese ties it all together. Store portioned leftovers for 4 days, or freeze for up to three months.

View Recipe

12 of 20

Garlic-Miso Chicken Soup

This chicken-miso soup is a nourishing bowl that’s fresh and comforting. Sweet carrots, tender chicken and plenty of spinach simmer in a light broth, then get a savory boost from umami-rich white miso stirred in at the end. Ready in under an hour, it’s the kind of recipe that feels good on a chilly evening or anytime you’re craving something warm and satisfying.

View Recipe

13 of 20

White Bean Skillet

Sweet onion, tomatoes and garlic form a rich, savory base for creamy white beans. A handful of spinach adds freshness and color, and a sprinkle of Parmesan ties everything together along with toasted whole-wheat baguette slices for dipping. Make a batch for 4 days of meals or freeze for longer term dining.

View Recipe

14 of 20

Sheet-Pan Spinach, Broccoli & Parmesan Quiche

This sheet-pan quiche is a veggie-packed dish that’s perfect for feeding a crowd or meal-prepping breakfasts for the week. Packed with broccoli, spinach and Parmesan, the quiche slices neatly into squares for easy serving. Serve for breakfast, brunch or dinner for a versatile, protein-packed option any time of day.

View Recipe

15 of 20

Lemon-Turmeric Cabbage & White Bean Soup

This cozy soup combines tender cabbage and creamy cannellini beans with aromatic spices, plus a splash of lemon juice to brighten every spoonful. It’s light yet satisfying and easy enough for a weeknight dinner.

View Recipe

16 of 20

White Bean Skillet

Sweet onion, tomatoes and garlic form a rich, savory base for creamy white beans. A handful of spinach adds freshness and color, and a sprinkle of Parmesan ties everything together with salty richness. Served alongside toasted whole-wheat baguette slices for dipping, it’s a fast, satisfying dinner that’s perfect for busy weeknights or a simple weekend supper.

View Recipe

17 of 20

Loaded Cabbage Soup

This cozy soup tastes like a hug on a chilly evening and reheats beautifully for meals all week long. Crispy bacon and sharp Cheddar bring classic baked potato vibes, while tender cabbage and creamy potatoes make it hearty yet wholesome. Each serving gets topped with the works, so every spoonful hits all the right notes.

View Recipe

18 of 20

Chickpea Casserole with Spinach & Feta

This cozy casserole combines tender spinach, chickpeas and brown rice with a touch of cream cheese and tangy feta. Fresh dill, nutmeg and lemon juice brighten the flavors, while a hint of red pepper adds gentle heat. Baked until bubbling and topped with lemon zest, it’s a comforting and vibrant dish.

View Recipe

19 of 20

Chicken Fajita Soup

The vibrant, smoky flavors of traditional fajitas are just as delicious when turned into a comforting soup. To kick up the heat, add a chopped jalapeño to the veggie mixture. You can swap out the rotisserie chicken for another protein or make it vegetarian by using no-chicken broth and subbing tofu.

View Recipe

20 of 20

Anti-Inflammatory Beet & Avocado Wrap

Packed with fiber and monounsaturated fats, avocados are one of the best foods to eat to fight inflammation. Combined with beets, which contain their own inflammation-fighting phytochemicals, you'll get a lunch that packs a healthy punch. The tahini-lemon mixture adds brightness and a nutty flavor to the wrap.

View Recipe

The pièce de resistance of any tasty salad is the dressing that adds flavor and moisture to every bite. After all, a Caesar salad is only as good as its creamy dressing, and there's nothing like a tried-and-true vinaigrette to add an extra pop of freshness to any simple salad. That's why we pulled together this mix of four- and five-star salad dressing recipes that have kept our readers coming back for more. You know you can depend on recipes like our Chipotle Ranch Dressing or our Lemon-Garlic Vinaigrette to take your salad to the next level. 

01 of 12

Julia Child’s Timeless Vinaigrette

When making her simple Sauce Vinaigrette recipe, Julia Child suggests using high-quality vinegar and oil, as their flavors will really shine through.

View Recipe

02 of 12

Chipotle Ranch Dressing

This classic ranch dressing gets a kick of heat and smokiness from canned chipotle peppers and adobo sauce. Got extra peppers? Don’t let them go to waste! Freeze them in an ice cube tray or small container to use later. Serve this zesty chipotle ranch dressing with crispy tater tots, french fries or drizzled on a chicken sandwich, or use it as a dipping sauce for fresh veggies.

View Recipe

03 of 12

Lemon-Tahini Dressing

Spoon this tangy dressing over cooked broccoli, green beans, salad or poached fish.

View Recipe

04 of 12

Lemon-Garlic Vinaigrette

While a 1-to-2 acid-to-oil ratio is common for vinaigrettes, shifting it to 1-to-1½ yields a dressing with a brighter flavor and fewer calories. That means for every ½ cup of acid, such as vinegar or lemon juice, use ¾ cup of oil in this salad dressing recipe.

View Recipe

05 of 12

Lemon-Shallot Dressing

This quick dressing features lemon juice and shallots for a simple, bright flavor. A touch of honey balances the acidity and tartness of the lemon. Use in a pasta salad or over leafy greens.

View Recipe

06 of 12

Honey-Mustard Vinaigrette

Here is a great, all-purpose salad dressing. The pleasing pungency of Dijon mustard makes it a good match for slightly bitter greens, such as escarole, chicory, radicchio or Belgian endive. It also makes an irresistible dipping sauce for crunchy vegetables (especially fennel) and crusty whole-wheat bread.

View Recipe

07 of 12

Creamy Cilantro-Avocado Dressing

Use this tangy, creamy cilantro-avocado dressing on a salad of romaine lettuce, grape tomatoes and black beans, with crumbled tortilla chips or toasted pine nuts on top.

View Recipe

08 of 12

Sesame Tamari Vinaigrette

The roasted-nut and citrus flavors of this easy dressing go well with Asian-style salads or meals; try drizzling it on grilled shrimp or chicken breast, too.

View Recipe

09 of 12

Italian Dressing

This easy homemade Italian dressing is a snap to pull together and lasts for up to a week in the fridge.

View Recipe

10 of 12

Raspberry-Shallot Vinaigrette

Sweet-tart raspberries pair with shallots and tangy champagne vinegar in this bright raspberry vinaigrette recipe. A touch of honey balances the acidity, making this dressing the perfect addition to salads, grain bowls or grilled vegetables.

View Recipe

11 of 12

Caesar Salad Dressing

Double this Caesar salad dressing recipe to have extra on hand for tomorrow night’s salad.

View Recipe

12 of 12

Lemon-Tahini Dressing

Spoon this tangy dressing over cooked broccoli, green beans, salad or poached fish.

View Recipe

Key Points

• Dietitians say the 1-ingredient update to add more fiber to your tuna salad is avocado.
• Mash avocado up and use it in place of mayo or serve your tuna salad in avocado halves.
• In addition to fiber, avocados also provide healthy fats, folate, vitamin E and potassium.

When it comes to affordable and high-quality proteins, it doesn’t get much better than canned tuna. In just a few minutes you can transform it into tuna salad that goes well in sandwiches, salads and snacks alike. That said, tuna salad typically lacks fiber—a type of carb that promotes metabolic, digestive and cardiovascular health. Fiber is a nutrient that over 90% of Americans struggle to eat enough of.

“Because animal products like meat, fish and dairy don’t have any fiber, I recommend adding a source to tuna salad in order to balance it out,” says Kaytee Hadley, MS, RDN, IFMCP. Take your tuna salad up a notch by adding fiber-rich avocado. Just a single avocado adds over 9 grams of fiber—32% of the daily value (DV), the amount that's recommended to eat per day. We interviewed dietitians to share more on the benefits of adding avocado to your tuna salad and creative ways to do so.

Why Upgrade Your Tuna Salad with Fiber

There are loads of reasons to add fiber to your tuna salad—everything from better gut health to stabler blood sugars. Lauren Manaker MS, RDN, LD weighs in on the benefits, saying,“fiber not only supports healthy digestion but also helps you feel fuller for longer, which is perfect for keeping those midday cravings at bay.” Studies show that eating more fiber is also linked with a lower risk of cardiovascular disease, some cancers, type 2 diabetes and overall mortality.

A classic tuna salad lacks fiber-rich ingredients, so you may be missing out on this nutrient if you aren’t intentional about adding it in. Hadley shares why an avocado is the way to do so: “Not only is it delicious, but adding avocado to tuna salad gives it more fiber and heart healthy fats which are great for gut health, blood sugar and satiety,” says Hadley.

The Benefits of Adding Avocado

It Significantly Increases the Fiber Content

On its own, tuna has no fiber. If you eat it with whole wheat crackers or whole wheat bread, then you’ll get some fiber from the whole grains. But there’s no doubt about it—adding avocado significantly increases the fiber content of your tuna salad. “Many people think they need to eat green leafy vegetables to get fiber, but all plants have it, and avocado is no exception!” says Hadley. One avocado has about ⅓ of the daily value for fiber—an impressive amount for a single veggie. For reference, a whole cup of celery only has about 1.5 grams of fiber, or 5% of the DV. Adding avocado is an easy way to make a big dent in your daily fiber needs.

It Supports Heart Health

Tuna is a lean protein, making it a great protein choice for cardiovascular health. Pairing it with avocado adds even more heart health benefits. “Avocado is packed with heart-healthy monounsaturated fats, which can help lower bad cholesterol,” says Manaker. These fats also help fill you up while protecting your heart. In fact, research shows that people who eat at least two servings of avocado per week have a 16% lower risk of cardiovascular disease.

It Adds More Vitamins and Minerals

Avocado doesn’t just add fat and fiber to your tuna—it also adds a whole bunch of vitamins and minerals. A single avocado has 690 milligrams of potassium, or 15% of the DV. This mineral lowers the effects of sodium to help prevent or manage high blood pressure. Avocados are also an excellent source of folate, vitamin E, magnesium, vitamin C and niacin. These micronutrients help with many aspects of health including fetal development, immune function, blood glucose control and energy production.,,,

It Adds a Creamy Texture

There’s more to avocado than just nutrients—it also has an unbeatably creamy texture sure to enhance your tuna salad. “Mashed avocado can be used as a heart healthy replacement for mayo in tuna salad because it has less saturated fat and still adds creaminess,” says Hadley. Whether you choose to use it instead of mayo or add a few slices to your tuna sandwich, it’s sure to take your tuna salad up a notch when it comes to taste and texture, too.

Ways to Incorporate Avocado

Lost as to how to incorporate avocado into your tuna salad? Dietitians share a few creative ideas:

• Use it instead of mayo. “Avocado adds a creamy texture, so you can cut back on mayo if you’re looking for a lighter option,” says Manaker. You could do part mayo and part mashed avocado, or swap out mayo entirely for avocado.
• Mix in diced chunks. Alternatively, try cutting your avocado into chunks to incorporate in your tuna salad. “Dice it and mix it in for little bursts of buttery goodness,” recommends Manaker.
• Make tuna-stuffed avocado. Instead of mixing avocado into your tuna salad, try eating your tuna salad inside an avocado. “Scoop your tuna salad into avocado halves for a fun, edible bowl,” recommends Manaker. 
• Add sliced avocado to a tuna sandwich. If tuna sandwiches are your thing, take yours to the next level with sliced avocado. For even more fiber, use whole grain bread!
  

Our Expert Take

In search of a low-lift way to add fiber to your tuna salad? Try avocado! You’ll get one-third of the recommended amount of fiber you should eat each day from a single avocado, along with micronutrients like folate, vitamin E and potassium. Mash avocado up and use it in place of mayo or serve your tuna salad in avocado halves. It won’t only up the nutrition benefits; it’ll also add a delightful creaminess that’ll enhance the eating experience, too!