Carolina Gelen Shares Her Favorite Easy High-Protein Snack

With over one million followers on Instagram and the launch of her cookbook Pass the Plate, Carolina Gelen has made a name for herself since immigrating to the U.S. in 2021 to pursue cooking.

Originally from Romania, Gelen’s upbringing has shaped her approach to cooking as she aims to make the most out of her recipes while keeping them budget-friendly. Through her partnership with Pinterest and Primal Kitchen, EatingWell had the opportunity to chat with Gelen about her favorite snacks and ingredients she always has on hand—plus her tips for effective meal prep. Read on for the exclusive interview.

EatingWell: What is your favorite snack that you always have on hand?

Gelen: My seed crackers! It’s a super easy recipe. I usually make a large batch on a Sunday or Monday. All you need is seeds like hemp hearts, a little oil, salt and water. Sometimes I add spices or make them a little sweet by covering them with dark chocolate. Hemp hearts bring so much protein to each bite.

EatingWell: What are your top three kitchen staples?

Gelen: Definitely fermented foods. I always make sure to have some pickles or sauerkraut. Especially for dinners, it’s so easy to add sauerkraut to chicken, fish or a salad. It brings so much delicious brightness to whatever you’re eating. I also always make sure to have condiments on hand which is why Primal Kitchen is such an organic partnership for me. I’m stocked with their buffalo sauce which has the perfect balance of heat and tartness. I use it to make sheet pan buffalo cauliflower bowls. Another item I always have on hand is tinned fish. I think it’s such a great source of protein and something I grew up eating in Romania since we didn’t have a lot of money. I love that it’s affordable and approachable.

EatingWell: What are your tips for effective meal prep?

Gelen: Divide your tasks into different days. One day, chop five or six veggies and another day, prep some protein. I always have something marinating in the fridge even if it’s just putting salt on chicken. It’s one less thing for you to have to do. Also, having some sauces and dressings pre-made on hand will save you so much time. 

EatingWell: Do you have any anti-inflammatory meals or ingredients you like to use?

Gelen: I think tinned fish is number one on my list. All those omega-3s are so good for you and it’s a light protein. It’s approachable, not that expensive and something you can always have in your kitchen. 

Editor’s Note: This interview has been edited for clarity and length.