The start of a new year is a great opportunity to reset your routine and refocus on what makes you feel your best.
To help you kick things off, we’ve put together some easy, healthy recipes.
These recipes are simple to make, full of flavor, and built to support your goals.
High Protein Chicken Quesadilla Bites
Ingredients (serves ~10–12 people):
- 4–5 high-protein tortillas (Mission Protein or Carb Balance work great)
- 1½ lbs cooked chicken breast, finely chopped or shredded
- 1½ cups reduced-fat shredded Mexican or mozzarella cheese
- ½ cup plain non-fat Greek yogurt
- 1 packet taco seasoning (or garlic + chili powder)
Optional add-ins (keep finely chopped):
- Bell peppers
- Green onions
- Jalapeños
- Spinach
Instructions:
Mix filling:
- In a bowl, combine chicken, Greek yogurt, seasoning, and add-ins.
Assemble:
- Spread mixture evenly on tortillas, sprinkle cheese on top, then fold.
- Cook
- Skillet: Cook on medium until crispy on both sides
Oven (best for parties):
- Bake at 400°F for 10–12 min, flipping once
- Slice
- Cut each quesadilla into small triangles or strips.
- Serve warm on a platter with toothpicks.
Macros Per Bite (approximate):
Calories: 55–65
Protein: 9–11 g
Carbs: 4–6 g
Fat: 1.5–2.5 g
Chocolate Peanut Butter Protein Truffles
Ingredients (18–20 truffles):
- 1 cup protein powder (chocolate or vanilla)
- ½ cup natural peanut butter (or powdered PB + water)
- ¼ cup maple syrup or sugar-free syrup
- 2–3 Tbsp unsweetened cocoa powder
- Splash of almond milk (as needed)
Optional coating:
- Sugar-free chocolate
- Cocoa powder
Instructions:
- Mix everything until a thick dough forms.
- Roll into bite-size balls.
- Chill 30 minutes to firm.
Optional: dip or drizzle with chocolate.
Approx Macros (per truffle):
Calories: 70–80
Protein: 6–8g
Carbs: 4–6g
Fat: 3–4g
Buffalo Ranch Protein Pizza
Ingredients:
Crust:
- ½ cup (120g) nonfat Greek yogurt
- ½ cup (60g) self-rising flour (or ½ cup all-purpose + 1 tsp baking powder + pinch of salt)
Toppings:
- 2 oz cooked chicken breast, shredded
- 1½ tbsp buffalo sauce (like Frank’s RedHot)
- 1 tbsp light ranch dressing (Bolthouse or Walden Farms are great low-cal options)
- ½ cup fat-free or part-skim mozzarella cheese
Optional:
- Thinly sliced red onion, diced green onion, or a few crumbles of reduced-fat feta/blue cheese for flavor punch
Garnish:
- Fresh parsley or drizzle of extra buffalo + ranch
Directions:
- Preheat oven to 425°F
Make the crust:
- Combine Greek yogurt and flour, knead until a dough forms, and roll into a small circle (about 7–8").
- Pre-bake crust on parchment for 8–10 min until slightly golden.
- Mix chicken with buffalo sauce in a small bowl.
Assemble:
- Spread light ranch on the crust as your base “sauce.”
- Add mozzarella, then buffalo chicken, and any veggies.
- Bake again for 8–10 minutes until cheese melts and edges crisp.
Finish:
- Drizzle a bit more buffalo or ranch on top if desired.
Macros for whole pizza:
Calories: 460
Protein: 48g
Carbs: 38g
Fat: 8g
Protein Cheesecake Dessert Cup (No-Bake)
Ingredients (12–15 mini cups):
- 1½ cups non-fat Greek yogurt
- 4 oz light cream cheese, softened
- 1 scoop vanilla protein powder
- 2–3 Tbsp sugar-free pudding mix (cheesecake or vanilla)
- 1–2 Tbsp honey or sugar-free sweetener
- Crust (optional but recommended):
- Crushed graham crackers or protein cookies
Toppings:
- Fresh berries
- Sugar-free chocolate drizzle
Instructions:
- Beat yogurt, cream cheese, protein powder, pudding mix, and sweetener until smooth.
- Add a thin layer of crumbs to mini cups.
- Pipe or spoon cheesecake mixture on top.
- Chill at least 1 hour before serving.
Approx Macros (per cup):
Calories: 90–110
Protein: 10–12g
Carbs: 6–9g
Fat: 2–3g