Protein-Packed Blueberry Waffles

Protein-Packed Blueberry Waffles

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Protein-Packed Blueberry Waffles


5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy MS, RD, LDN
  • Total Time: 20 minutes
  • Yield: 4 Belgian Waffles 1x
  • Diet: Vegetarian

Description

Protein-Packed Waffles are bursting with fresh blueberry and lemon flavor, delivering 21g of protein per waffle to keep you full and energized. These freezer-friendly waffles are perfect for meal prep and made with wholesome ingredients.


Ingredients

Units Scale
  • 3 Eggs
  • 3/4 cup Greek Yogurt
  • 3 tbsp Maple Syrup
  • 12 tbsp Milk
  • 1 tsp Vanilla Extract
  • 1 tsp Lemon Zest (Zest of 1 Lemon)
  • 2 tbsp Lemon Juice
  • 1 1/2 cups Oat Flour
  • 1/4 cup Protein Powder (I like Polar Joe)
  • 2 tsp Baking Powder
  • Pinch Salt
  • 1 1/2 tsp Cinnamon
  • 1/2 tsp Cardamom
  • 1 cup Blueberries

Instructions

  1. Preheat waffle iron, then move on to mixing up the waffle batter.
  2. In a large bowl, add the eggs, Greek Yogurt, maple syrup, 1 tbsp milk, vanilla extract, lemon zest and lemon juice. Whisk together until combined and slightly frothy.
  3. Then add in the dry ingredients. Oat flour, protein powder, baking powder, salt, cinnamon and cardamom. Whisk together until just combined.
  4. Next, fold in the blueberries and add stir together with a spatula.
  5. Cook the waffles according to your waffle maker settings. This batter will make 4 large Belgian-style waffles. Enjoy!
  • Prep Time: 10 minutes
  • Cook Time: 10 minutes
  • Category: Breakfast
  • Method: Waffle Iron
  • Cuisine: American

Nutrition

  • Serving Size: 1 Waffle
  • Calories: 347
  • Sugar: 14g
  • Sodium: 347mg
  • Fat: 7g
  • Carbohydrates: 52g
  • Fiber: 4g
  • Protein: 21g
  • Cholesterol: 125mg
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Sesame Tofu Quinoa Bowl with Peanut Mango Sauce and Veggies

Sesame Tofu Quinoa Bowl with Peanut Mango Sauce and Veggies

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Sesame Tofu Quinoa Bowl with Peanut Mango Sauce and Veggies


5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy MS, RD, LDN
  • Total Time: 45 minutes
  • Yield: 4 Servings 1x
  • Diet: Vegan

Description

This bowl was inspired by one of my favorite things on the Modern Market menuβ€”and it’s even better homemade. Sesame Tofu Quinoa Bowl with Peanut Mango Sauce and Veggies is full of flavor and makes a perfect healthy lunch or easy meal prep for the week. You’ve got sesame-glazed tofu, quinoa, roasted broccoli with a little kick, shredded carrots, cabbage slaw, and that creamy peanut mango sauce that pulls it all together. It’s colorful, craveable, and super satisfying.


Ingredients

Units Scale

Tofu Glaze:

  • 14oz Extra Firm Tofu, sliced into 1/2 inch pieces
  • 4 tbsp Soy Sauce
  • 1 tbsp Rice Wine Vinegar
  • 2 tsp Sesame Oil
  • 1 tbsp Agave (or maple syrup)
  • 1 tsp Ginger, grated
  • 1 Clove Garlic. minced
  • 1 tsp Sriracha (optional, for heat)

Quinoa & Veggies:

  • 1 cup Cooked Quinoa
  • 2 Carrots, grated
  • 1 cup Broccoli florets
  • 1/2 tsp Crushed Red Pepper Flakes
  • 2 cups Red Cabbage, shredded
  • 1 tbsp Rice Wine Vinegar

Mango Peanut Dressing:

  • 1/2 cup Mango (fresh or thawed frozen)
  • 1/4 cup Creamy Peanut Butter
  • 2 tbsp Soy Sauce
  • 2 tbsp Rice Wine Vinegar
  • 1 tbsp Water
  • Optional, sriracha to taste

Instructions

1. Marinate the Tofu:

  • In a small bowl, whisk together soy sauce, rice vinegar, sesame oil, agave, ginger, garlic, and sriracha.
    Place tofu slices in a shallow dish and pour marinade over top. Cover and refrigerate for at least 30 minutes, ideally up to 4 hours.

2. Make the Mango Peanut Dressing

  • In a blender or food processor, combine mango, peanut butter, soy sauce, rice vinegar, and water. Blend until smooth and creamy.
    Taste and adjust seasoningβ€”add a splash of water to thin or a squirt of sriracha for a spicy kick.

3. Roast the Broccoli:

  • Preheat oven to 400Β°F.
  • Spread broccoli on a baking sheet, sprinkle with red pepper flakes, and roast for 15–20 minutes until tender and slightly charred.

4. Quick-Pickle the Cabbage

  • Place shredded cabbage in a bowl and toss with rice vinegar. Set aside to lightly pickle while everything else cooks.

5. Grill the Tofu

  • Heat a grill pan or nonstick skillet over medium-high heat. Lightly grease with oil.
  • Add tofu slices and cook 4–5 minutes per side, brushing with any leftover marinade as they cook. You want a nice golden crust.

6: Assemble the Bowls

  • Divide quinoa between bowls. Top with roasted broccoli, shredded carrots, pickled cabbage, and grilled tofu.
    Drizzle generously with mango peanut dressing and dig in!
  • Prep Time: 20 Minutes
  • Cook Time: 25 Minutes
  • Category: Dinner, Lunch
  • Method: Grilling, Roasting, Blending
  • Cuisine: Asian-Inspired

Nutrition

  • Serving Size: 1
  • Calories: 364
  • Sugar: 12g
  • Sodium: 754mg
  • Fat: 16g
  • Carbohydrates: 35g
  • Fiber: 7g
  • Protein: 22g
  • Cholesterol: 0mg
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Homemade Fajita Seasoning

Homemade Fajita Seasoning

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Homemade Fajita Seasoning


5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy MS, RD, LDN

Description

This homemade fajita seasoning is a flavorful blend of spices like chili powder, cumin, paprika, and garlicβ€”perfect for chicken, beef, or veggies. It’s quick to mix up, budget-friendly, and way better than store-bought!


Ingredients

Scale
  • 1 tbsp Chili Powder
  • 1 1/2 tsp Cumin
  • 1 tsp Paprika
  • 1 tsp Garlic Powder
  • 1 tsp Onion Powder
  • 1 tsp Kosher Salt
  • 1/2 tsp Ground Black Pepper
  • 1/2 tsp Dried Oregano
  • 1/4 tsp Crushed Red Pepper Flakes

Instructions

  1. Combine all spices into a small bowl and stir together to combine.
  2. Store in an airtight container. Enjoy on your favorite fajitas or tacos!
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Easy Sheet Pan Fajitas – Chicken or Veggie (Flexitarian & Meal Prep Friendly)

Easy Sheet Pan Fajitas – Chicken or Veggie (Flexitarian & Meal Prep Friendly)

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Easy Sheet Pan Fajitas – Chicken or Veggie (Flexitarian & Meal Prep Friendly)


5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy MS, RD, LDN
  • Total Time: 35 minutes
  • Yield: 8 Servings 1x

Description

These easy sheet pan fajitas are loaded with colorful bell peppers, onions, chickpeas, and cauliflowerβ€”with an optional chicken add-on for a flexitarian twist. Perfect for busy weeknights or meal prep, this veggie-packed dinner is healthy, customizable, and full of bold fajita flavor.


Ingredients

Units Scale
  • 2 lbs Chicken Breasts, diced into 1-inch dice
  • 1 Small Head Cauliflower, cut into florets
  • 1 Can, 15oz Chickpeas, drained and rinsed
  • 2 Bell Peppers, Sliced
  • 1 Red Onion, Sliced
  • 2 tbsp Olive Oil
  • 4 tsp Homemade Fajita Seasoning

Instructions

  1. Start by prepping your veggies and chicken! Dice chicken into 1-inch pieces. Slice the bell pepper and onion into strips.
  2. For meal prep, place the veggies into one container and the chicken into a separate container. Pop lids on and label, then place containers into the fridge until you are ready to cook your fajitas.
  3. When you are ready to cook, add the diced chicken and half of the bell peppers and onion to one sheet tray.
  4. To the other sheet tray add the cauliflower, chickpeas and other half of the bell peppers and onion.
  5. Season with 1 tbsp olive oil per tray and 3 tsp fajita seasoning. Stir each tray using separate spatulas.
  6. Place into the oven and roast for 20-25 minutes until the chicken is fully cooked, the chickpeas are crisp and the veggies are slightly charred.
  7. Serve with tortillas, salsa, Greek Yogurt, guacamole, enjoy!
  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Category: Dinner, Meal Prep
  • Method: Roast
  • Cuisine: Mexican

Nutrition

  • Serving Size: 1
  • Calories: 269
  • Sugar: 5g
  • Sodium: 282mg
  • Fat: 8g
  • Carbohydrates: 18g
  • Fiber: 6g
  • Protein: 31g
  • Cholesterol: 82mg
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Golden Turmeric & Apple Baked Oatmeal

Golden Turmeric & Apple Baked Oatmeal

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Golden Turmeric & Apple Baked Oatmeal


5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy MS, RD, LDN
  • Total Time: 40-50 minutes
  • Yield: 8 Servings 1x
  • Diet: Vegetarian

Description

This Golden Turmeric & Apple Baked Oatmeal is packed with anti-inflammatory ingredients like turmeric and walnuts, making it a nourishing, healthy breakfast. With its naturally sweet apple flavor and heart-healthy walnuts, this easy recipe is perfect for meal prep and fueling your day.


Ingredients

Units Scale

Dry Ingredients:

  • 2 1/2 cups Old Fashioned Oats
  • 1/3 cup Unsweetened Shredded Coconut
  • 2 tbsp Ground Flaxseed
  • 2 tsp Ground Turmeric
  • 3/4 tsp Ground Cinnamon
  • 1/2 tsp Ground Cardamom
  • 1/4 tsp Ground Ginger
  • 1/4 tsp Ground Black Pepper
  • 1/4 tsp Baking Powder
  • Pinch Salt
  • 1/2 cup Walnuts, chopped

Wet Ingredients:

  • 1 1/2 cups Soy Milk
  • 1 Egg
  • 1/3 cup Maple Syrup
  • 1 tsp Vanilla Extract
  • 1 Apple, diced

Instructions

  1. Preheat oven to 375 F. Spray an 9×9 pan with nonstick spray, set aside.
  2. In a large mixing bowl add the dry ingredients. Stir together with a spatula to combine.
  3. In a separate medium mixing bowl add the liquid ingredients, whisk together to combine.
  4. Next, pour the liquid ingredients into the dry ingredients. Stir together with a spatula to combine. Then add the diced apple.
  5. Bake for 30-40 minutes until the center of the oatmeal is set.
  6. Allow to cool for 10 minutes before digging in. Enjoy!
  7. For meal prep, portion the oatmeal out into 8 servings, place into containers, label and place into the refrigerator until you are ready to enjoy. To reheat, place 1 serving on a microwave safe dish, microwave for 30-60 seconds and top with a drizzle of maple syrup.
  • Prep Time: 10 minutes
  • Cook Time: 30-40 minutes
  • Category: Breakfast, Meal Prep
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 231
  • Sugar: 10g
  • Sodium: 131mg
  • Fat: 13g
  • Saturated Fat: 4g
  • Trans Fat: 0g
  • Carbohydrates: 24g
  • Fiber: 4g
  • Protein: 8g
  • Cholesterol: 126mg
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Salmon Quinoa Crunch Salad

Salmon Quinoa Crunch Salad

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Salmon Quinoa Crunch Salad


5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy MS, RD, LDN
  • Total Time: 10 minutes
  • Yield: 2 Salads 1x
  • Diet: Vegetarian

Description

This Salmon Quinoa Crunch Salad in a mason jar is a perfect make-ahead meal, layered with cabbage, carrots, spinach, quinoa, and roasted salmon, then topped with cashews and a creamy miso peanut dressing. Packed with flavor, protein, and crunch, it’s an easy and nutritious grab-and-go lunch for busy weeks.


Ingredients

Scale

Miso Peanut Dressing:

  • 2 tsp White Miso Paste
  • 1 Garlic Clove, minced
  • 1/4 cup Peanut Butter
  • 1/4 cup Soy Sauce
  • 1 tsp Sesame Oil
  • 2 tbsp Rice Wine Vinegar
  • 1 tbsp Honey
  • 1 tbsp Water
  • 1 tsp Sriracha

Salad:

  • 1/2 cup Cooked Quinoa
  • 10 oz, Canned Salmon
  • 2 Cup Red Cabbage
  • 2 tbsp Rice Wine Vinegar
  • 2 Carrots, Grated
  • 4 Scallions, minced
  • 1/2 cup Baby Spinach
  • 4 tbsp Cashews


Instructions

  1. In a medium-sized bow, add all the dressing ingredients, whisk together until smooth. Set aside.
  2. Prep all the veggies for the salads. Chop and grate!
  3. Next up is assembly!
  4. Start with cabbage. Add 2 tbsp rice wine vinegar to the 2 cups shredded cabbage, mix together. Then, place 1 cup of cabbage mixture into the bottom of each mason jar.
  5. Top the cabbage in each jar with 1/2 cup quinoa. Then 2 tbsp of miso peanut dressing.
  6. Next top each jar with 5oz of salmon (1 can), then 1/2 cup grated carrot, 2 tbsp scallions.
  7. Finally, add to each jar, 2 tbsp cashews then 1/2 cup of baby spinach.
  8. Place a lid on mason jars and pop into the fridge until you are ready to eat! Enjoy!
  • Prep Time: 10 Minutes
  • Category: Salad, Lunch
  • Method: No Cook

Nutrition

  • Serving Size: 1 Salad
  • Calories: 449
  • Sugar: 6g
  • Sodium: 450mg
  • Fat: 18g
  • Carbohydrates: 32g
  • Fiber: 5g
  • Protein: 43g
  • Cholesterol: 83mg
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