33 Recipes to Eat After a Workout

Read Time: 17 mins

33 Recipes to Eat After a Workout1/33 Tarragon Tuna Salad 9 Reviews Test Kitchen Approved Total Time 10 min Servings 4 servings Go to Recipe From the Recipe Creator: It’s surprising how a few herbs can brighten up tuna salad. Made with reduced-fat mayonnaise, this version gets its zip from mustard. It makes a terrific light lunch or Sunday brunch dish. —Billie Moss, Walnut Creek, California Nutrition Facts: 2/3 cup: 151 calories, 7g fat (1g saturated fat), 38mg cholesterol, 373mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 17g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 fat. 2/33 Ginger-Kale Smoothies 3

Diabetic Exchanges: 1-1/2 fruit, 1 vegetable

Reviews Test Kitchen Approved DAN ROBERTS FOR TASTE OF HOME Total Time 15 min Servings 2 servings Go to Recipe From the Recipe Creator: Since I started making this green smoothie recipe for breakfast every day, I honestly feel better! Substitute any fruit and juice you like to make this recipe your own healthy blend.—Linda Green, Kilauea, Kauai, Hawaii Nutrition Facts: 1 cup: 121 calories, 0 fat (0 saturated fat), 0 cholesterol, 22mg sodium, 29g carbohydrate (21g sugars, 2g fiber), 1g protein. Diabetic Exchanges: 1-1/2 fruit, 1 vegetable. Here’s why ginger is such a smart thing to eat after the

If I have extra berries, I just make a fruit salad for later

gym. 3/33 Fruit-Filled French Toast Wraps 11 Reviews Test Kitchen Approved Total Time 25 min Servings 2 servings Go to Recipe From the Recipe Creator: Here’s my go-to whenever we have brunch guests. If I have extra berries, I just make a fruit salad for later. —Dawn Jarvis, Breckenridge, Minnesota Nutrition Facts: 1 wrap: 399 calories, 10g fat (4g saturated fat), 72mg cholesterol, 256mg sodium, 68g carbohydrate (29g sugars, 9g fiber), 15g protein. 4/33 Peanut Butter Oatmeal 14 Reviews Contest Winner Test Kitchen Approved Peanut Butter Oatmeal Recipe photo by Leticia Almeida for Taste of Home Total Time 15 min

Servings 2 servings Go to Recipe From the Recipe Creator:

Servings 2 servings Go to Recipe From the Recipe Creator: My son and I eat this peanut butter oatmeal recipe every day for breakfast. It’s a hearty, healthy way to jump start our morning. — Elisabeth Reitenbach, Terryville, Connecticut Nutrition Facts: 3/4 cup: 323 calories, 12g fat (2g saturated fat), 0 cholesterol, 226mg sodium, 49g carbohydrate (19g sugars, 6g fiber), 11g protein. Find more recipes for a healthy breakfast on the go. 5/33 Stir-Fry Rice Bowl 15 Reviews Test Kitchen Approved Taste of Home Total Time 30 min Servings 4 servings Go to Recipe From the Recipe Creator: My meatless

Diabetic Exchanges: 2 starch, 1 vegetable, 1 medium-fat meat, 1 fat

version of Korean bibimbap is tasty, pretty and easy to tweak for different spice levels. —Devon Delaney, Westport, Connecticut Nutrition Facts: 1 serving: 305 calories, 11g fat (2g saturated fat), 186mg cholesterol, 364mg sodium, 40g carbohydrate (4g sugars, 4g fiber), 12g protein. Diabetic Exchanges: 2 starch, 1 vegetable, 1 medium-fat meat, 1 fat. 6/33 Cashew-Curry Chicken Salad 3 Reviews Contest Winner Test Kitchen Approved Total Time 20 min Servings 6 servings Go to Recipe From the Recipe Creator: My husband and I fell hard for the curried chicken salad from our grocery store deli, and I knew I could find

a way to make something similar

a way to make something similar. This greek yogurt chicken salad has become one of our favorites to take on trips to the beach. —Janine Cooper-Moren, Portland, Oregon Nutrition Facts: 1 cup: 287 calories, 10g fat (3g saturated fat), 60mg cholesterol, 267mg sodium, 27g carbohydrate (20g sugars, 2g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 vegetable, 1/2 fruit. 7/33 Peach Smoothie 10 Reviews Test Kitchen Approved Taste of Home Total Time 5 min Servings 2 servings Go to Recipe From the Recipe Creator: Whip up this creamy peach smoothie as a refreshing and nutritious snack or

a quick chilled breakfast

a quick chilled breakfast. Because you can use frozen fruit, you don’t have to wait until peaches are in season to enjoy this delicious smoothie. —Martha Polasek, Markham, Texas Nutrition Facts: 3/4 cup: 68 calories, 0 fat (0 saturated fat), 1mg cholesterol, 4mg sodium, 16g carbohydrate (14g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1 starch. You can create high-protein smoothies with whole foods—here’s how. 8/33 Black Bean Chip & Dip Burgers 8 Reviews Test Kitchen Approved Black Bean Chip & Dip Burgers Recipe photo by Taste of Home Total Time 40 min Servings 8 servings Go to Recipe From

These fit the bill—even my grandkids prefer them over hamburgers

the Recipe Creator: I finally invented a healthy quinoa burger that wasn’t dry and crumbly or really boring. These fit the bill—even my grandkids prefer them over hamburgers. They taste like chips and dip in a burger! —KT Rehrig, Allentown, Pennsylvania Nutrition Facts: 1 burger: 247 calories, 3g fat (1g saturated fat), 0 cholesterol, 700mg sodium, 47g carbohydrate (8g sugars, 7g fiber), 8g protein. 9/33 Quinoa Salad 5 Reviews Test Kitchen Approved TASTE OF HOME Total Time 30 min Servings 6 cups Go to Recipe From the Recipe Creator: Toasting the grain before it simmers isn’t essential, but it does

add a pleasant nuttiness to the flavor of this vegan quinoa salad

add a pleasant nuttiness to the flavor of this vegan quinoa salad. Mix and match whatever fresh herbs and veggies you have on hand. —Taste of Home Test Kitchen, Milwaukee, Wisconsin Nutrition Facts: 3/4 cup: 227 calories, 12g fat (2g saturated fat), 0 cholesterol, 449mg sodium, 25g carbohydrate (3g sugars, 3g fiber), 5g protein. Diabetic Exchanges: 2 fat, 1-1/2 starch. 10/33 Sweet Potato and Egg Skillet 6 Reviews Test Kitchen Approved Sweet Potato and Egg Skillet Recipe photo by Taste of Home Total Time 25 min Servings 4 servings Go to Recipe From the Recipe Creator: I try to incorporate

Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat, 1 medium-fat meat

nutritious sweet potatoes in meals as often as possible, especially with breakfast. I came up with this recipe to feed my family a healthy, hearty breakfast—and it worked! —Jeanne Larson, Rancho Santa Margarita, California Nutrition Facts: 1 serving: 224 calories, 11g fat (5g saturated fat), 201mg cholesterol, 433mg sodium, 24g carbohydrate (10g sugars, 3g fiber), 8g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat, 1 medium-fat meat. 11/33 Summer Salad 4 Reviews Contest Winner Test Kitchen Approved Summer Salad by the Lake Recipe photo by Taste of Home Total Time 50 min Servings 10 servings Go to Recipe From the Recipe

I think this salad did the trick!

Creator: I came up with this recipe to show appreciation to all the teachers at my son’s school. The dish had to be as special as the teachers, who always go the extra mile for their students. I think this salad did the trick! It’s hearty, earthy, sweet and loaded with nothing but good stuff. —Ramya Ramamurthy, Fremont, California Nutrition Facts: 3/4 cup: 269 calories, 15g fat (2g saturated fat), 3mg cholesterol, 700mg sodium, 29g carbohydrate (7g sugars, 3g fiber), 7g protein. Diabetic Exchanges: 2 starch, 2 fat. 12/33 Coconut-Ginger Chickpeas & Tomatoes 3 Reviews Test Kitchen Approved TASTE OF

HOME Total Time 30 min Servings 6 servings Go to Recipe From the Recipe Creator: This is my go-to quick dish. When you add tomatoes, you can also toss in some chopped green peppers (jalapenos, if you like heat) to make it even more colorful. —Mala Udayamurthy, San Jose, California Nutrition Facts: 2/3 cup chickpea mixture with 3/4 cup rice: 402 calories, 12g fat (3g saturated fat), 0 cholesterol, 590mg sodium, 65g carbohydrate (10g sugars, 10g fiber), 11g protein. 13/33 Banana Oatmeal Pancakes 9 Reviews Test Kitchen Approved Banana Oatmeal Pancakes Recipe photo by Taste of Home Total Time 15

min Servings 8 servings Go to Recipe From the Recipe Creator:

min Servings 8 servings Go to Recipe From the Recipe Creator: In our house, we sprinkle these whole wheat pancakes with a little confectioners’ sugar because the banana is so sweet that you don’t need syrup. —Patricia Swart, Galloway, New Jersey Nutrition Facts: 2 pancakes: 155 calories, 4g fat (0 saturated fat), 0 cholesterol, 293mg sodium, 28g carbohydrate (4g sugars, 4g fiber), 7g protein. Diabetic Exchanges: 2 starch, 1/2 fat. Did you know banana packs all sorts of health benefits? 14/33 Avocado & Garbanzo Bean Quinoa Salad 2 Reviews Avocado & Garbanzo Bean Quinoa Salad Recipe photo by Taste of

If you make it ahead, add avocados and tomatoes right before serving

Home Total Time 40 min Servings 6 servings Go to Recipe From the Recipe Creator: This delicious quinoa avocado salad is high in protein and holds well in the fridge for a few days. If you make it ahead, add avocados and tomatoes right before serving. —Elizabeth Bennett, Seattle, Washington Nutrition Facts: 1-1/3 cups: 328 calories, 17g fat (4g saturated fat), 10mg cholesterol, 378mg sodium, 34g carbohydrate (3g sugars, 7g fiber), 11g protein. Diabetic Exchanges: 3 fat, 2 starch, 1 lean meat. 15/33 Chewy Honey Granola Bars 12 Reviews Chewy Honey Granola Bars Recipe photo by Taste of Home Total

Diabetic Exchanges: 2 starch, 1/2

Time 25 min Servings 20 servings Go to Recipe From the Recipe Creator: There’s sweetness from the honey, chewiness from the raisins, hints of chocolate and cinnamon, and a bit of crunch. To save a few for later, wrap individual bars and place in a resealable freezer container. When you want a satisfying treat on short notice, just grab one and let it thaw for a few minutes. —Tasha Lehman, Williston, Vermont Nutrition Facts: 1 bar: 178 calories, 5g fat (2g saturated fat), 6mg cholesterol, 81mg sodium, 32g carbohydrate (17g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 2 starch, 1/2

💡 Frequently Asked Questions

⭐ Expert Tips

• Include seasonal or trendy variations to keep your meals exciting.

• Highlight prep shortcuts or time-saving techniques for busy cooks.

• Consider dietary restrictions and include substitution suggestions.

✅ Key Takeaways

• These dinner ideas are perfect for impressing guests or enjoying special occasions.

• Choose recipes that match your skill level and available kitchen tools.

• Presentation and taste both contribute to a memorable dining experience.

📣 Join Our Community