The viral recipe videos we see on TikTok are captivating, but how can we know if these meals are healthy? We’ve rounded up nutrition experts to give us the scoop on exactly which TikTok trends they approve.
A balanced meal typically has enough protein to stay full, some carbohydrates for energy, fiber for gut health, and healthy fat for satisfaction. These four TikTok meals were hand selected by dietitians who explain exactly why they love them and anything they would add to make them even more nutritious.
Without further ado, let’s dive into the top picks! And if you’re wondering what Tik Tok trends experts disapprove of, read about The Most Dangerous TikTik Food Trends You Should Never Try.
Salmon rice bowls
Emily Mariko made TikTok history when she introduced her salmon rice bowl. With heart-healthy salmon, high-energy carbohydrates like rice, and high-fiber toppings like seaweed, this is certainly a dietitian-approved meal.
Patricia Kolesa MS, RDN told us why she approves of the viral salmon rice meal. “Salmon rice bowls are a savory meal that can be made conveniently. The bowl has a balance of protein, fat, and carbohydrates and can be customized to add vegetables like edamame, seaweed, or any of your other favorites.”
Emily Mariko famously uses Kewpie mayo, which is a Japanese mayonnaise that offers a robust umami flavor compared to more traditional mayo options. When portioning out your plate for this meal, you might want to be conscious of your total mayonnaise measurements, especially if you are including other sources of fat in this dish.
Here’s what you’ll need to make a salmon rice bowl:
- White rice
- Salmon filet
- Soy sauce
- Sriracha
- Kewpie mayo
- Roasted seaweed
- Optional: avocado, edamame, kimchi, added vegetables
If you’re looking for other ways to eat salmon, we’ve got you covered with 21 Healthy Salmon Recipes.6254a4d1642c605c54bf1cab17d50f1e
Feta pasta
This one-pot dinner has made its rounds on the internet, and for good reason! It is as easy as throwing all your ingredients into a dish and turning on the oven. While the original recipe uses pasta, feta, and cherry tomatoes, it’s super easy to change it up by adding new vegetable or protein options.
“Feta pasta is another one of my favorites,” says Kolesa. “Add vegetables like tomatoes, spinach, and onions for added vitamins and minerals, or try it with chickpea pasta for a spin on the original recipe.”
We love the idea of veggie pastas for more fiber and protein. For an even more balanced meal, add some sliced chicken sausage to make this meal higher in protein and more filling.
Here’s what you’ll need to make this viral feta pasta:
- Pasta
- Feta cheese
- Olive oil
- Cherry tomatoes
- Garlic
- Basil
- Salt and pepper
