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Home › Recipes › By Diet › Gluten-Free
80 Comments

Spicy Baked Southwest Trout with Herbs

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by Lindsay Cotter Posted: October 29, 2014

Gluten-FreeLow-Carb
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Spicy Baked Trout with Herbs! Healthy, Paleo, Easy to make!

southest sage trout - a great way to add flavor to a low calorie white fish. Great for tacos too! Take 10 minutes to make and serve! www.cottercrunch.com

Well folks, we’re officially in off-season. Last race was this weekend, but the kiwi actually didn’t end up racing. And it was probably for the best. But we did have a few other triathletes in town and this Sherpa wife was busy! But I like being busy making meals for the “crew.” They gobble it up like there’s not tomorrow! Haha.

Anyway, come time to cook the pre race meal, I had a few requests for fish. Fish is great for post workout recovery but not a lot of people choose it pre race in case it’s not cooked properly. But I would have to disagree there. If you cook fish at home with high quality fish or go somewhere where the fish is fresh, then it’s the perfect pre race. But it also depends on the type fish.

I like to choose a fish that is a little lower in fat but still high in omegas. Why is this? Well, if you have a sensitive stomach, the higher fat content (even good fat) might not settle well with pre race jitters, etc. Men usually don’t have this problem; women on the other hand tend to stress more in their gut. At least I do! Haha.

cotter.jpg

Trout is a great choice! Especially Spicy Baked Southwest Trout with Herbs!
It has approximately 6 grams of fat per 3oz and 981 milligrams of omega-3 fatty acids, almost double the amount recommended from World Health Organization They recommend of 300 to 500 milligrams of a combination of EPA and DHA (fatty acids) each day.

“A diet rich in omega-3 fatty acids is linked to a decreased risk of cardiovascular disease, hypertension, high blood cholesterol and certain types of cancer. “

Southwest Sage Trout (baked)

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Baked Southwest Trout with Herbs


★ 5 Stars ☆ ★ 4 Stars ☆ ★ 3 Stars ☆ ★ 2 Stars ☆ ★ 1 Star ☆

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  • Total Time: 15 min
  • Yield: 2 1x
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Description

Baked Southwest Trout with Sage {and Health Benefits}


Ingredients

Scale
  • Two 4 oz trout fillets (we use sizzlefish)
  • 1–2 teaspoon sweet chili pepper (or you can use chili powder)
  • ½ tsp mustard powder or cumin
  • 1 teaspoon dry onion or garlic powder
  • ½ teaspoon paprika, to taste
  • ½ teaspoon each sea salt and black pepper
  • 1–2 teaspoons olive oil
  • lemon
  • 1–2 sage leaves (fresh, chopped) (mainly for garnish)

Instructions

  1. First, mix your dry ingredients in a bowl. Transfer onto a plate. Next, coat each fillet in a little olive oil or melted butter then douse each fillet in your dry mix. Squeeze fresh lemon on top
  2. Next, heat your oven to 400F. Let each fillet skin side down on a foiled pan. Bake for 8-10 minutes (depending on thickness) until flaky and opaque.
  3. Once finished, garnish with chopped sage or add more garlic, pepper, etc!
  • Prep Time: 5 min
  • Cook Time: 10 min

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baked southwest sage trout (1 of 1)

This dish goes great with steamed rice or grilled veggies. Also great on salmon and other fish!

southwest-sage-trout

Fact -“Farmed trout, especially farmed rainbow trout, is a better choice than wild lake trout, since farmed trout is raised in freshwater ponds and raceways that are protected from environmental contaminants.”  ≈Source  Sizzlefish Trout are fed a healthy diet, they are raised in a contaminant-free environment and they are also a relatively young, small fish.

Ever tried trout?

What’s your favorite way to use sage? I feel like that’s a forgotten herb, ya know? Haha.

 

Cheers!

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Spicy Baked Southwest Trout with Herbs! This baked trout is easy to make, paleo, and great use of herbs (like sage) and other spices! @cottercrunch

Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Baked Southwest Trout with Herbs


★ 5 Stars ☆ ★ 4 Stars ☆ ★ 3 Stars ☆ ★ 2 Stars ☆ ★ 1 Star ☆

No reviews

  • Total Time: 15 min
  • Yield: 2 1x
Print Recipe
Pin Recipe

Description

Baked Southwest Trout with Sage {and Health Benefits}


Ingredients

Scale
  • Two 4 oz trout fillets (we use sizzlefish)
  • 1–2 teaspoon sweet chili pepper (or you can use chili powder)
  • ½ tsp mustard powder or cumin
  • 1 teaspoon dry onion or garlic powder
  • ½ teaspoon paprika, to taste
  • ½ teaspoon each sea salt and black pepper
  • 1–2 teaspoons olive oil
  • lemon
  • 1–2 sage leaves (fresh, chopped) (mainly for garnish)

Instructions

  1. First, mix your dry ingredients in a bowl. Transfer onto a plate. Next, coat each fillet in a little olive oil or melted butter then douse each fillet in your dry mix. Squeeze fresh lemon on top
  2. Next, heat your oven to 400F. Let each fillet skin side down on a foiled pan. Bake for 8-10 minutes (depending on thickness) until flaky and opaque.
  3. Once finished, garnish with chopped sage or add more garlic, pepper, etc!
  • Prep Time: 5 min
  • Cook Time: 10 min

We have a new cookbook!

Allergy Friendly Recipes for Everyone Around The Table! Pre-order here

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Categories: Gluten-Free, Low-Carb Tags: fish, omegas

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Lindsay Cotter of Cotter Crunch

About Lindsay

Hi, y’all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten-Free eating. I love creating delicious nourishing food that anyone can enjoy.

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  1. Mikey

    02/22/2018 at 9:33 AM

    Looks super tasty. SO good. It really sounds like something I would love and I can even make extra for my brother who I know would love it too!

    Reply
  2. Beth

    01/03/2016 at 6:30 PM

    What kind of white rice did you use? Is white healthier than brown? I love fish so much. Yummy. Now I want some Trout!

    Reply
    • Cotter Crunch

      01/03/2016 at 7:43 PM

      Hi Beth! I usually use jasmine rices. Or basmati. It’s the easiest to digest and if you eat it again cold after cooked, it can be a good resistant starch which help the gut flora. Brown rice is healthy too but for people with food sensitivities, it’s easier to use jasmine rice so that they can digest foods and nutrients. BRown rice has the bran still in it, so it can be harder on the gut to break down if your gut is already poorly functioning. does that make sense?

      Reply
  3. Diatta @ Femme Fitale Fit Club

    11/04/2014 at 11:59 AM

    Trying this recipe tonight.

    Reply
    • LCCotter

      11/04/2014 at 2:14 PM

      keep me posted! p.s. i saw you won more fish! hehe YAY!

      Reply
      • Diatta @ Femme Fitale Fit Club

        11/04/2014 at 3:49 PM

        Yes I did and I’m excited!!!!!! Feeling like a real winner.

        Reply
  4. Joanie @ ZagLeft

    11/01/2014 at 2:31 PM

    I love sage and I bet it tastes great with trout. Pinning and bookmarking this recipe to try later.

    Reply
  5. Diana

    11/01/2014 at 12:00 PM

    Looks delicious! #TXWomensBloggers

    Reply
  6. Meghan@CleanEatsFastFeets

    11/01/2014 at 7:30 AM

    You’re right. Sage is kind of a forgotten herb. I actually grow it year round on my window ledge and I like to use it with some butter and apples. The combination is wonderful.

    Reply
    • LCCotter

      11/01/2014 at 8:30 AM

      which is why i need to raid your house… so many herbs and veggies!

      Reply
  7. Kierston

    11/01/2014 at 5:58 AM

    One order, make that two please 🙂

    I’ll be having trout very soon thanks to this 😛

    Reply
    • LCCotter

      11/01/2014 at 7:50 AM

      please do!! i share!

      Reply
  8. Christine

    10/30/2014 at 12:06 PM

    I *love* trout but have never tried to cook it. I have salmon in the freezer and will try this recipe.

    Reply
    • LCCotter

      11/01/2014 at 8:12 AM

      let me know what you think friend

      Reply
  9. Mollie @Sprinkles of Life

    10/30/2014 at 9:43 AM

    Yummmm! I’m a huge fish lover. Just wish all my family was! Tilapia is about the extent of it. Although, sometimes Kaydin will eat salmon and LOVE it! but then next time I ask if she wants it she won’t eat it.

    Reply
  10. Krysten Siba Bishop (@darwinianfail)

    10/30/2014 at 6:22 AM

    Nom! Sounds like you had a busy triathlon weekend! And a delicious one too!

    Reply
  11. Arman @ thebigmansworld

    10/30/2014 at 2:57 AM

    Um….and you complain about bad photos? Dude those are epic. So epic, I bumped my head wanting to eat my screen.

    Reply
    • LCCotter

      10/30/2014 at 8:35 AM

      aww well thanks, working on it. Maybe you’re my inspiration.

      Reply
  12. GiGi Eats

    10/30/2014 at 12:37 AM

    Sage + Turkey = GiGi’s Fave…. However, that doesn’t mean I wouldn’t be opposed to RUBBING DOWN my TROUT with some sage………………………

    Yes, that is what “he” said…. Because I mean, I would NEVER say such a thing!

    Reply
  13. Kim

    10/29/2014 at 8:46 PM

    I’m not sure I’ve ever had trout – I will have to try it because this sounds awesome!

    Reply
  14. She Rocks Fitness

    10/29/2014 at 8:40 PM

    Oh does this mean we can plan a weekend to see each other? HAHA! I honestly don’t think I have ever cooked with sage…XOXO

    Reply
  15. ellie @ fit for the soul

    10/29/2014 at 7:44 PM

    Fish is my faaaaavorite~I have many favorite foods, but I love fish so much that when I received a WF gift card I kind of went crazy with it. :DDDDD Ahhaaha! And sage has to be one of my favorite herbs~I love it in stew, soups, and certain pasta–like the kind that’s stuffed.

    Reply
  16. purelytwins

    10/29/2014 at 7:42 PM

    love trout!! This recipe sounds perfect!

    Reply
  17. Lauren @ Fun, Fit and Fabulous!

    10/29/2014 at 7:03 PM

    I must admit I have never cooked trout! It looks delicious though. One of my favorite dishes is a balsalmic and sage pork. I cook it in the crockpot and it is absolutely delicious!

    Reply
  18. Morganne @ Nut Butter Runner

    10/29/2014 at 6:00 PM

    Yes!! This looks amazing, Lindsay!

    Reply
  19. Michelle @ Vitamin Sunshine

    10/29/2014 at 5:57 PM

    That combo of spices looks delicious. I absolutely love sage, but have never put it on fish.

    Trout reminds me of home! My uncle is a fisherman, and my aunt doesn’t like fish, so in the summer, my uncle will come to my mom’s house and pour 20+ trout in her sink (he does clean them first), and let her freeze them. So when I’m at my parents house in the summer, we have trout on the bbq several times a week.

    Reply
  20. Megan @ Skinny Fitalicious

    10/29/2014 at 4:43 PM

    I need to make something with sage. I haven’t in a really long time.i never knew that about fat and trout or how men get with too much fat. Learned all kinds of random stuff today.

    Reply
  21. Heather @ FITaspire

    10/29/2014 at 2:04 PM

    I absolutely LOVE trout – and sage is on speeddial in our house right now. 🙂 Sounds absolutely delicious!!

    Reply
  22. Christine @ Love, Life, Surf

    10/29/2014 at 12:14 PM

    I love trout but don’t eat it nearly as much as I’d like to. And sage too. So so good. My favorite way to use sage? Fried. So freaking good. And then with butternut squash. YUM.

    Reply
    • LCCotter

      10/29/2014 at 12:52 PM

      fried? oh i must try!!! just in butter?

      Reply
      • Christine @ Love, Life, Surf

        10/29/2014 at 12:54 PM

        Just in olive oil 🙂

        Reply
  23. jobo

    10/29/2014 at 11:45 AM

    YUM, this looks fantastic. I don’t think I’ve had trout, maybe once? How wrong is that 😉 must try this!! and I agree with you about sage, it IS forgotten. Now I need to start using it again. Love your info on the lower fat fish pre-race and how much omega-3 this fish has and is still lower in fat. yum yum! (not that fat is bad! just to your point about pre-race jitters!).

    Reply
  24. Jen @ Chase the Red Grape

    10/29/2014 at 11:32 AM

    This recipe looks delish! I have wanted to cook with trout for so long but was looking for a good recipe – found it!
    Sage is such a fantastic herb and so underused – I love it with sprouts and bacon, so good!

    Reply
    • LCCotter

      10/29/2014 at 12:54 PM

      come visit, i share!

      Reply
  25. Dietitian Jess

    10/29/2014 at 11:12 AM

    I didn’t know that about farmed trout, very interesting fact, thanks for sharing!

    Reply
    • LCCotter

      10/29/2014 at 12:56 PM

      always good to know about where your food comes from and why, yes?!

      Reply
  26. The Food Hunter

    10/29/2014 at 10:52 AM

    I love the sage in this recipe

    Reply
    • LCCotter

      10/29/2014 at 12:56 PM

      you and me both! smells heavenly

      Reply
  27. Taylor @ LiftingRevolution

    10/29/2014 at 9:44 AM

    Congrats on making it through another season! Hopefully on a positive note! I am sure you two are looking forward to some recovery time!

    Trout is one of my favs! In fact here’s an idea… you two should take a mini vacation to Charleston as a celebration from the season and we can go trout fishing! Can’t get any more fresh than that! ha.

    Reply
  28. Hayley@healthyregardshayley

    10/29/2014 at 9:31 AM

    I LOVE sage with any fresh pumpkin savory dishes (: I have made pumpkin lasagna and a pumpkin bruschetta with fresh sage and mmm mmm mmmmm!

    Reply
  29. Katie

    10/29/2014 at 9:11 AM

    I grew up eating (and fishing for!) trout. Rainbow trout, smoked? DELICIOUS.

    Reply
  30. Chris

    10/29/2014 at 9:07 AM

    I eat salmon every week. SOmetimes I do get a little tired of it. Never tried trout, and I didn’t know it ranked up there in Omega 3s. (yes, I just fact checked you, because I’m an untrusting dude haha) While it can’t compare with salmon, there are plenty of essential fatty acids in trout and I’m absolutely putting it on my menu in the upcoming weeks!

    Reply
    • LCCotter

      11/01/2014 at 8:31 AM

      haha well i hop you trust me now. 😉

      Reply
  31. Lisa @ RunWiki

    10/29/2014 at 8:32 AM

    I love trout and haven’t had it in years. Sizzlefish sounds great for trying things you don’t commonly find in the grocery. This recipe sounds delicious– you are such an talented cook!

    Reply
  32. misszippy

    10/29/2014 at 8:28 AM

    I agree–sage doesn’t seem to be in many recipes. So this is a great excuse to use it. Sounds delish!

    Reply
  33. Laura @ Mommy Run Fast

    10/29/2014 at 8:27 AM

    That looks so delicious!! As for sage, I totally agree that it’s the forgotten herb. I can’t tell you the last time I used it!

    Reply
    • LCCotter

      11/01/2014 at 2:00 PM

      i know, it’s so versatile too!

      Reply
  34. aimee fauci

    10/29/2014 at 8:21 AM

    Goodness gracious this looks over the top amazing! This is the kind of healthy food I like!

    Reply
    • LCCotter

      11/01/2014 at 8:31 AM

      you and me both!

      Reply
  35. Katie @ Talk Less, Say More

    10/29/2014 at 8:00 AM

    YUM!! I don’t often think to use sage but I know I’ve had it in pumpkin dishes before and just loved it! I can imagine it’d be great with fish though, too!

    Reply
    • LCCotter

      11/01/2014 at 8:30 AM

      i think i need to keep using it.. so many options, yes?

      Reply
  36. Rebecca @ Strength and Sunshine

    10/29/2014 at 8:00 AM

    Trout may just beat my love of salmon 😛
    I love roasting Butternut with sage! It makes the house smell like Thanksgiving!

    Reply
  37. Jody - Fit at 56

    10/29/2014 at 7:36 AM

    Ummmmmmmmmmmmmmmm, I don’t think I have ever used it unless it was in my general season mix —– 🙂 I am not the cook! 🙂

    Reply
  38. Jennifer FIsher

    10/29/2014 at 7:25 AM

    Sage reminds me of Italian sausage . . . . must break this stereotype out of my mind. I personally aspire to be SAGE — ya know, wise and all that! ha

    Reply
  39. Kirtley @ The Gist of Fit

    10/29/2014 at 7:08 AM

    HUGE fan of sage here!!!

    Just made it in a butternut apple soup! I’d say though, fish is my favorite to use it on!!

    Reply
    • LCCotter

      11/01/2014 at 8:08 AM

      oh my gosh,i need that recipe!

      Reply
  40. Laura @ Sprint 2 the Table

    10/29/2014 at 6:57 AM

    I love this! Sage is my fall herb. I just brewed an apple-cinnamon flavored kombucha with it.

    Reply
  41. Shashi @ runninsrilankan

    10/29/2014 at 6:48 AM

    I so love me some cumin, paprika, and lemon – such a wonderful combo! But you took it up a notch with that sage – so yum! You are right – sage is a forgotten herb indeed – I’ve used it with sweet potatoes and blk beans – gotta try it on fish next time!

    Reply
    • LCCotter

      11/01/2014 at 8:09 AM

      oh beans?! love that! will try

      Reply
  42. CARLA

    10/29/2014 at 6:41 AM

    OOOH
    Ive never ever ever eaten trout!!!!!

    Reply
    • LCCotter

      10/29/2014 at 6:59 AM

      i share all my fish with you when you come to austin, okie dokie?

      Reply
  43. Erin @ The Almond Eater

    10/29/2014 at 6:39 AM

    I never use sage but I do love trout… combining the two=brilliant!

    Reply
  44. Cara's Healthy Cravings

    10/29/2014 at 6:31 AM

    Trout is one of my favs. I did not know that fact about farmed trout, most often I would assume that wild lake trout would always be better, so thanks for sharing that tidbit.

    I love sage paired with roasted pumpkin.

    Reply
  45. Livi @ Eat, Pray, Work It Out

    10/29/2014 at 6:27 AM

    Wow, this looks amazing!!!

    Reply
    • LCCotter

      10/30/2014 at 8:41 AM

      let me know if you try it Livi!

      Reply
  46. Brittany @ Delights and Delectables

    10/29/2014 at 6:15 AM

    I love me some trout! Can’t wait to try this one!

    Reply
  47. SuzLyfe (@suzlyfe)

    10/29/2014 at 5:44 AM

    I love trout (I’m from GA, after all), and especially smoked trout. I would agree that sage is underutilized. I think because all we ever hear about it is connected with Thanksgiving turkey and stuffing, and because it can be quite overpowering if too much is used. But it is a great herb!

    Reply
    • LCCotter

      10/30/2014 at 8:40 AM

      ohhh i need to come to your house next! yum

      Reply
  48. Tina Muir

    10/29/2014 at 5:43 AM

    Yum! We used our trout last week, was great! I agree that people are often scared of fish before, but its definitely a great light option for pre racing fuel. Glad you and the crew are having fun!

    As for sage, with butternut squash in my lasagna, allll the way!

    Reply
  49. Michele @ paleorunningmomma

    10/29/2014 at 5:37 AM

    I love sage and it totally reminds me of holiday season! Looks delicious!

    Reply
  50. Michele @ paleorunningmomma

    10/29/2014 at 5:37 AM

    I love save and it totally reminds me of holiday season! Looks delicious!

    Reply
    • LCCotter

      11/01/2014 at 8:07 AM

      i bet it would be great with your sausage bakes!

      Reply
  51. Cat Neligan

    10/29/2014 at 5:24 AM

    I love trout so much – I normally get it smoked and eat it pretty much straight up – but I have a fresh fillet in the freezer that needs special treatment! This is exactly what I need to do with it 😉

    Reply
    • LCCotter

      11/01/2014 at 8:04 AM

      smoked it great too! let me know if you try this cat!

      Reply
  52. Maryea {happy healthy mama}

    10/29/2014 at 5:15 AM

    I like sage, especially fresh sage, this time of year because it goes so well with pumpkin and squash. You always inspire me to eat more fish! 🙂

    Reply
    • LCCotter

      11/01/2014 at 8:29 AM

      you inspire me to eat more veggies! hehe

      Reply
  53. Tara Newman

    10/29/2014 at 5:15 AM

    I have trout left since I ate all the salmon first! Definitely going to put this on the meal plan this week. I don’t think I have ever eaten this type of fish.

    Reply
    • LCCotter

      11/01/2014 at 8:01 AM

      let me know what you think!

      Reply
      • Sharon

        02/20/2017 at 2:06 PM

        How mush sage? And at what point in the recipe is is used?

        Reply
        • Cotter Crunch

          02/20/2017 at 5:30 PM

          Thanks for pointing this out. It’s an older recipe. So the sage is just a garnish but you can mix it in the dry seasoning if desired. If not, just chop 1-2 sage leaves and sprinkle on top of fish/rice after cooked. Does that make sense.

          Reply

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About Lindsay

Hi, y’all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten-Free eating. I love creating delicious nourishing food that anyone can enjoy.

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