The viral recipe videos we see on ICT Tac are captivating, but how do you know if these meals are healthy? We’ve rounded up nutrition experts to give us the inside scoop on which TikTok trends they endorse.
A balanced meal typically contains enough protein to stay full, carbohydrates for energy, fiber for gut health, and healthy fats for satisfaction. These four TikTok meals have been hand-picked by dietitians who explain exactly why they love them and everything 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’s trending experts disapprove of, read on. The Most Dangerous TikTik Food Trends You Should Never Try.
Salmon rice bowls
Emilie Mariko made TikTok history when she featured her salmon rice bowl. With heart-healthy salmon, energy-dense carbs like rice, and fiber-rich toppings like seaweed, this is definitely a dietitian-approved meal.
Patricia Kolesa MS, RDN told us why she endorses the Viral Salmon Rice Flour. “Salmon Rice Bowls are a flavorful meal that can be made easily. The bowl has a balance of protein, fat, and carbs and can be customized to add vegetables like edamame, seaweed, or any of your other favourites.”
Emily Mariko uses Kewpie Mayo, which is a Japanese mayonnaise that offers a robust umami flavor compared to more traditional mayo options. When you are dividing your plate for this meal, you may want to be mindful 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
- Soya sauce
- Mayo Kewpie
- Grilled seaweed
- Optional: avocado, edamame, kimchi, added vegetables
If you’re looking for more ways to eat salmon, we’ve got you covered. 21 Healthy Salmon Recipes.
This one pot dinner has made its rounds on the internet, and for good reason! It’s as simple 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 very easy to change it up by adding new vegetable or protein options.
“Feta pasta is another favorite of mine,” says Kolesa. “Add veggies like tomatoes, spinach, and onions to add vitamins and minerals, or try it with chickpea pasta for a twist on the original recipe.”
We like the idea of vegetarian pasta for more fiber and protein. For an even more balanced meal, add a few slices chicken sausage to make this meal richer in protein and more filling.
Here’s what you’ll need to make this viral feta pasta:
- Feta cheese
- Olive oil
- Cherry tomatoes
- Salt and pepper
Oats in the oven
Christina Iaboni, Dt.P. says she loves TikTok baked oats. “They’re easy to make and make a hearty, flavorful breakfast. The combination of oats and eggs provide carbohydrates, protein and fiber for a filling breakfast that will fuel your morning. You can add berries , bananas or any other fruit of your choice for natural sweetness as well,” she says.
Baked oats can also be made with protein powder to further increase their protein content. Choose a neutral flavor like vanilla or chocolate to add more strength to your cooked oats.
Here’s what you’ll need to make rolled oats:
- Banana (or other fruit)
- baking powder
Green Goddess Salad
Madeline Alfiero, LDN explains his vision of the viral salad. “Personally, I like Cooked by Melissa‘s green goddess salad goes viral because it not only incorporates simple ingredients, but it’s nutritious and easy to prepare,” she says.
This salad recipe earns bonus points for being healthy and delicious. We love the amount of nutrition in this super delicious vegetable dish. With all the greens, this recipe packs fiber for gut health and is high in heart-healthy fats from olive oil.
Here’s what you’ll need to make the Green Goddess Salad:
- Green onions
- Olive oil
- rice vinegar
- Basil leaves
- baby spinach
- nutritional yeast
If you’re curious about these viral yet healthy TikTok recipes, head to your local grocery store and grab the ingredients to try one today.