3 delicious recipes rich in healthy fats

Satisfy your hunger! These filling meals are rich with healthy unsaturated fats. They also give you a ton of helpful vitamins without a bunch of extra sodium, carbs, or saturated fat.

Try out these easy recipes and see which one is your favorite!

Smoked salmon on rye

Sandwich with salted salmon and cream cheese on rustic background.

Makes 1 serving | Prep: 3 min | Cook: 0 min

Ingredients

  • 2 Tbsp ⅓-less-fat cream cheese
  • 1 slice rye bread
  • 1 oz Nova lox (lower-sodium smoked salmon)
  • 2 Tbsp chopped fresh chives

Preparation

  • Spread cream cheese on slice of rye bread. Top with smoked salmon and chives.

Nutrition

Per serving

Calories: 160 | total fat: 7 g | saturated fat: 3 g | sodium: 450 mg | cholesterol: 23 g | total carbohydrates: 15 g | fiber: 2 g | sugars: 3 g | protein: 10 g | potassium: 121 mg

Serve with 1-2 cups of your choice of vegetable or select a side to help complete a balanced meal.

Tuna, olive & feta salad with pita croutons

Cherry tomato and spinach salad with artichoke hearts, kalamata olives and feta cheese. Mediterranean cuisine. Flat lay

Makes 1 serving | Prep: 5 min | Cook: 0 min

Ingredients

  • 1 lemon, juiced
  • 2 tsp olive oil
  • 1 tsp oregano
  • 3 oz light, no-salt-added canned tuna, drained
  • 3 cups spinach
  • 1 small tomato, chopped
  • 2 Tbsp chopped black olives
  • 2 Tbsp reduced-fat feta cheese
  • 1 small whole grain pita, cut into 1-inch pieces

Preparation

  • Toss all ingredients (except pita). Top salad with pita pieces.

Nutrition 

Per serving

Calories: 345 | total fat: 15 g | saturated fat: 2 g | sodium: 580 mg | cholesterol: 40 mg | total carbohydrates: 28 g | fiber: 6 g | sugars: 5 g | protein: 31 g | potassium: 848 mg

Edamame stir-fry

Asian fried rice with egg and vegetables. Dark stone background. Top view.

Makes 1 serving | Prep: 10 min | Cook: 13 min

Ingredients

  • 1 tsp olive oil
  • 1 Tbsp fresh grated ginger
  • 2 cloves garlic, minced
  • ¼ cup pineapple (fresh or canned in own juice), finely chopped
  • ½ cup frozen edamame, shelled
  • 1 red bell pepper, chopped
  • 1 cup pea pods
  • ⅓ cup cooked brown rice
  • 2 Tbsp chopped almonds

Preparation

  • Sauté ginger, garlic, and pineapple in oil for 3 minutes. 
  • Add edamame, bell pepper, pea pods, and rice and sauté for an additional 10 minutes. 
  • Serve with almonds on top.

Nutrition 

Per serving

Calories: 356 | total fat: 14 g | saturated fat: 2 g | sodium: 14 mg | cholesterol: 0 mg | total carbohydrates: 38 g | fiber: 8 g | sugars: 14 g | protein: 13 g | potassium: 455 mg

This meal is naturally vegan, vegetarian, and gluten-free.

 

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This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.