2024 was the year of many silly food trends. There was the sleepy girl mocktail, which may or may not help you sleep. There was Logan Moffitt, the guy who said, “sometimes you need to eat an entire cucumber,” (which, debatable) and inspired millions to make a shaken salad. And there were people mixing protein shakes with Diet Coke, which is something I think we should definitely leave behind.

The point is: Food trends spread like wildfire thanks to social media platforms, and 2025 will no doubt bring its fair share of ideas that range from creative to silly to downright questionable. Often, they’re based on a single viral video that hits at just the right moment, as opposed to being genuinely good suggestions. They’re impossible to predict, and not always advisable to follow.

Instead of waiting for the next batch of viral food trends to hit in 2025, we asked registered dietitians for their input on which foods they think we should eat more of next year. If you’re looking for some fun ingredients, meals or snacks to add to your repertoire, stop scrolling TikTok and read on.

Purple Sticky Rice

“Purple sticky rice, also known as black rice, contains nearly six times more antioxidants than other rice varieties,” says Kay Lee, RDN, CDCES, a Fresno, California-based dietitian and the owner of SpiSEA Nutrition. “It’s with anthocyanins, the same compounds found in blueberries and açai berries, which helps protect cells from damage while reducing inflammation throughout the body.”

Another benefit is that purple sticky rice is naturally more resistant to pests and insects than other types of rice, which means it requires fewer pesticides, Lee says. She recommends eating it in the same dishes you would use white rice for, but notes that it does have a longer cooking time, so plan accordingly.

Frozen Fruits and Vegetables

“Contrary to common misperception, frozen fruits and vegetables can contain comparable or higher amounts of many vitamins, minerals and antioxidants than their fresh counterparts,” says Qianzhi Jiang, PhD, RDN, a Massachusetts-based dietitian. “I love to use frozen fruits in desserts, since they are available year-round. I always keep some frozen vegetables in my freezer to throw into soups, stews, stir-fries and my daughter’s lunchbox.”

Tempeh

Plant-based meat substitutes abound, but don’t forget about old-school plant-based protein options like tempeh. “Many people view the new year as a way to kick start their health journey. and incorporating more plant-based foods is a good place to start,” says Alyssa Smolen, MS, RDN, a dietitian based in the New York area. Tempeh is a complete protein, she says, meaning that it has all of the amino acids the body needs that it can’t produce on its own. Plus, eating more plant-based foods might improve health markers like blood pressure, cholesterol and blood sugar.

“Prepare tempeh like any meat by marinating it with a sauce of choice,” Smolen says, adding that it tastes great when cooked in an air fryer because it gets crispy on the outside.

Yogurt and Kefir

“Gut health” is all the rage on TikTok, but many of the recommendations for how to support or improve it aren’t exactly evidence-based. Instead of buying some $50 supplement or putting yourself on a high-maintenance diet, try adding budget-friendly fermented foods like yogurt and kefir, both of which are well-researched and widely available. In addition to supporting digestion and a diverse microbiome, research shows that regular yogurt consumption may also lead to a reduced risk of type 2 diabetes — which is extra incentive to add it to your day.

“Fermented dairy like yogurt and kefir can be used in variety of ways like in smoothies, oatmeal and in your baking,” says Amanda Sauceda, MS, RD, a dietitian in Long Beach, California who specializes in digestive health.

Cottage Cheese

Yes, it’s a viral TikTok food, and no, we’re not saying you need to turn it into ice cream. But that doesn’t mean it doesn’t deserve a permanent place in your fridge.

“I believe cottage cheese will continue to have a spotlight in 2025,” says Jessie Carpenter, MA, MS, RD, a dietitian and the owner of Nutrition Prescription in Warner Robins, Georgia, explaining that it’s a high-protein dairy item and a good source of calcium, phosphorus and vitamin B12. “I’ve seen cottage cheese in numerous recipes — pureed as a base for cheese sauce, put in smoothies and soups, and added to omelets,” Carpenter says. “It’s very versatile and delicious, and should be included in your 2025 recipes.”

Mushrooms

They’ve been popular for decades and trending for years, but experts say that mushrooms live up to their hype. “Mushrooms are on-trend, and I believe this will continue in 2025 and beyond,” says Sheri Gaw, RDN, CDCES, a dietitian and diabetes educator in the San Francisco Bay Area. “Mushrooms are a delicious, umami-rich, adaptable ingredient that can easily replace meat with texture and flavor.” These days, it’s easy to find mushroom-based products as well, like coffees, protein powders and meat replacements.

Walnuts

“Walnuts are such a hidden gem,” says Anna Smith, MS, RDN, a Nashville-based dietitian for LoseIt! “They’re the only nut that contains significant amounts of ALAs, a plant-based version of omega 3 fatty acids. No matter your heath goals, they’ll likely fit into your plan and can bring some healthy advantages. You can toss them into salads, eat them raw, roast them with cinnamon, use in place of croutons, ground up to use in energy balls, use them as breading for chicken or fish and the list goes on. Be sure to store them in the fridge or freezer to extend the shelf life.”

Beans and Lentils

“Beans and lentils are the OG plant-based protein,” says Lisa Andrews, MEd, RD, a dietitian based in Cincinnati. They’re super affordable and versatile, and in addition to being a good protein source they also contain a good amount of fiber and iron.

There’s truly no limit on the number of things you can do with beans, and buying high-quality dried ones will elevate almost any soup, stew or weekday lunch bowl.

Related Content:

New Research Says the ‘Secret’ to the Mediterranean Diet Is Good Company

51 Tofu Recipes Everyone Will Devour

6 Best Blenders of 2024, Tested and Reviewed