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4 Viral TikTok Recipes Dietitians Say Are Actually Healthy

These meals aren’t just trendy, they’re healthy too! 
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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.

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

RELATED: 20+ Healthy Mug Recipes You Can Make in Under 5 Minutes

Baked oats

Christina Iaboni, RD says she loves TikTok baked oats. "They are easy to prepare and are a filling and tasty breakfast. The combination of oats and eggs provide some carbohydrates, protein, and fiber for a satiating breakfast that will fuel your morning. You can add berries, bananas, or any 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 staying power to your baked oats.

Here's what you'll need to make baked oats:

  • Oats
  • Banana (or other fruit)
  • Honey
  • Eggs
  • Baking powder
  • Salt

Green goddess salad

Madeline Alfiero, LDN explains her take on the viral salad. "I personally love Baked By Melissa's viral green goddess salad because it not only incorporates simple ingredients, but it's nutritious and easy to make," she says.

This salad recipe wins bonus points for being healthy and delicious. We love how much nutrition is packed into this super yummy vegetable dish. With all the greens, this recipe contains fiber for gut health and is rich in heart-healthy fats from the olive oil.

Here's what you'll need to make the green goddess salad:

  • Cabbage
  • Cucumber
  • Chives
  • Green onions
  • Lemons
  • Olive oil
  • Rice vinegar
  • Basil leaves
  • Baby spinach
  • Garlic
  • Shallots
  • Nutritional yeast
  • Salt

If you're curious about these viral but healthy TikTok recipes, head to your local grocery store and grab the ingredients to give one of them a try today.

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Caroline Thomason, RDN
Caroline is a women's health Registered Dietitian and diabetes educator based in Northern Virginia. Read more about Caroline