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    Easy, healthy recipes for busy people who hate boring food!

    Hi and welcome to Healthfull Cravings—as a registered dietitian I love sharing lighter, high-protein comfort food that actually tastes good. These easy, meal-prep-friendly recipes are made to help you balance happy and healthy without giving up the foods you love!

    High Protein
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    One-Pot Meals

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    About Alyson, RD, CDCES

    I'm a Registered Dietitian and Certified Diabetes Educator that is passionate about GOOD food. I'm on a mission to show that eating healthier can actually be exciting and tasty!

    Learn more about me

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    The Latest On Instagram

    healthfullcravings

    🍎👩🏼‍🏫 RD helping you to:
    🍔🤸🏼‍♀️Find balance between happy & healthy
    🥗🌟 Create exciting healthy meals
    💪🏼🍴 Gain confidence in the kitchen

    So happy to be back in the @delmarvalife kitchen s So happy to be back in the @delmarvalife kitchen sharing low-carb, high protein waffles and ice cream 😱 check it out! 🧇🍦

Full segment here ⬇️
https://www.wboc.com/shows/delmarvalife/weve-got-chaffles-in-the-delmarvalife-kitchen-thanks-to-alyson-heenan-of-tidalhealth/video_4abac0a9-3b3d-5840-8ec5-039ee0c5b9b1.html
    🥊 I’m back baby! If you want to learn how to make 🥊 I’m back baby! If you want to learn how to make these EASY low-carb breads/desserts, tune into Delmarva Life tomorrow at 5PM!

Also if you like 3-ingredient high protein ice cream, you won’t be disappointed in tomorrows segment 🍦
    ✨🚨 Recipe Alert: Low-Carb Breakfast Bites 🍳 If yo ✨🚨 Recipe Alert: Low-Carb Breakfast Bites 🍳

If you want a super easy, filling meal prep to get you through a work week of breakfasts, I got you! Here’s what I made this week 😘

When I see patients, I notice that A LOT of breakfasts are lacking in protein. While there’s nothing wrong with things like oatmeal, toast, Belvita biscuits, and smoothies they’re not always the highest protein options. 🧐 This can leave you feeling hungry in just a few hours, and lead to increased cravings throughout the day. 

No matter what you have for breakfast, make sure you include plenty of protein (like these breakfast bites) to keep you full ALL morning long 🕒😌

🚧 As a reminder: www.healthfullcravings.com is under construction, so stay tuned soon for some exciting changes 😎

Servings: 12 (this recipe makes 12 egg bites, eat however many you need to stay full. For me that’s 2-3)
Nutrition per breakfast bite: 131 calories, 11g protein, 1g carbs, 9g fat

Ingredients:
½ lb Deli ham
12 eggs
1 cup shredded cheddar cheese
½ bell pepper
Salt and pepper to taste

Instructions
1. Preheat oven to 400 degrees. Spray muffin tin with nonstick spray.
2. Cut each slice deli ham in half to make 12 slices (if you’re using ham from the package, the slices are smaller, so no need to cut them in half) 
3. Line each muffin hole with ham and push down. Sprinkle with cheddar cheese, crack and egg into each, and top with veggies of choice (I used bell pepper) and sprinkle with salt and pepper.
4. Bake for 12-15 mins depending on how runny you want the yolks (you can test this by poking the top with your finger to see how jiggly it is) then remove and enjoy 😋

🌟 Also, don’t forget to subscribe to the email list to get early recipes, exclusive content, and more! 📩

#viral #fitrecipes #protein #yum #healthy #healthyrecipes #healthymeals #healthyfood #healthyliving #healthyeating #wlsjourney #wlsfood #wlsrecipes #wlssupport #foodisfuel #foodie #allfoodsfit #mealprep #mealprepideas #healthymealprep #mealpreprecipes #mealprepsunday #recipes #nutrition
    ✨🚨 Recipe Alert: 1-Dish Taco Chicken Dip 🌮🧀 I was ✨🚨 Recipe Alert: 1-Dish Taco Chicken Dip 🌮🧀

I was really low on inspo this week when I was thinking about meals to prep, so this taco chicken dip was made with ingredients I had at home 😅 the best part is: it’s all done in 1 dish (aka less dishes to clean later 🙌)

🚧 As a reminder: www.healthfullcravings.com is under construction, so stay tuned soon for some exciting changes 😎

Servings: 6
Nutrition per serving: 288 calories, 28g protein, 12g carbs, 13g fat

Ingredients:
1 lb shredded chicken breast 
2 heaping tablespoon mayonnaise 
2 heaping tablespoon nonfat plain Greek yogurt
2 heaping tablespoon cheese dip
½ cup cherry tomatoes (halved)
1 can Mexican corn
1 tablespoon taco seasoning
Salt and pepper to taste
½ cup reduced fat cheddar

Instructions
1. Preheat oven to 400 degrees. Grease pan and add chicken breast, sprinkle with salt & pepper, and bake for 15-20 mins until chicken is done
2. Shred chicken, then add mayo, Greek yogurt, cheese dip, spices, tomatoes, and corn and mix well. Top with cheddar cheese and return to oven for another 15-20 mins until cheese is melted. 
3. Enjoy with tortilla chips or on a tortilla as a wrap! If you’re low carb, you can also throw this on top a bed of lettuce for a yummy salad 😋
🌟 Also, don’t forget to subscribe to the email list to get early recipes, exclusive content, and more! 📩

#viral #fitrecipes #protein #yum #healthy #healthyrecipes #healthymeals #healthyfood #healthyliving #healthyeating #wlsjourney #wlsfood #wlsrecipes #wlssupport #foodisfuel #foodie #allfoodsfit #mealprep #mealprepideas #healthymealprep #mealpreprecipes #mealprepsunday #recipes #nutrition
    ✨🚨 Recipe Alert: Roasted Butternut Squash Soup 🥣 ✨🚨 Recipe Alert: Roasted Butternut Squash Soup 🥣

I’ve been seeing so many recipes for homemade butternut squash soup lately, so I had to give it a try! This soup is BEYOND delicious and is the perfect meal as the weather gets cooler 🍂 It’s a little sweet, a little creamy, a little savory… perfection 🤌🏼

🚧 Also a heads up: www.healthfullcravings.com is under construction, so stay tuned soon for some exciting changes 😎

Servings: 4
Nutrition per serving: 328 calories, 11g protein, 28g carbs, 15g fat

Ingredients:
1 butternut squash
1 onion
1 tablespoon olive oil
2 cloves garlic (minced)
⅔ cup cream cheese
½ cup apple juice (or apple cider)
½ cup light cream
2 cups chicken bone broth
1 teaspoon vegetable bouillon
1 teaspoon cinnamon
Salt and pepper to taste 

Instructions
1. Preheat oven to 400 degrees. Peel and cut butternut squash into 1 inch cubes. Finely chop onion. Add both to a baking sheet and drizzle with olive oil, and bake for about 45 mins - 1 hour
2. Once the squash and onion are done roasting, add them to a blender with all the other ingredients and blend until smooth (or add to a pot and blend with an immersion blender) and enjoy! 😋 

🌟 Also, don’t forget to subscribe to the email list to get early recipes, exclusive content, and more! 📩

#viral #fitrecipes #protein #yum #healthy #healthyrecipes #healthymeals #healthyfood #healthyliving #healthyeating #wlsjourney #wlsfood #wlsrecipes #wlssupport #foodisfuel #foodie #allfoodsfit #mealprep #mealprepideas #healthymealprep #mealpreprecipes #mealprepsunday #recipes #nutrition
    ✨🚨 Recipe Alert: Viral Chopped Salad 🥗🔪 FULL RECI ✨🚨 Recipe Alert: Viral Chopped Salad 🥗🔪

FULL RECIPE 📲 www.healthfullcravings.com/viral-chopped-salad

I’ve been seeing this viral chopped salad all over TikTok, and couldn’t wait to try it myself! It made a HUGE batch, so we’ll be eating this all week 😅 which is fine by me because it tastes amazing!

I recommend storing your dressing in a separate container and adding it when you’re ready to eat so it doesn’t get soggy 🫠

🎥 Also make sure to check out this recipe video on TikTok!

Servings: 6
Nutrition per serving: 335 calories, 14g protein, 13g carbs

#salad #viral #fitrecipes #protein #yum #healthy #healthyrecipes #healthymeals #healthyfood #healthyliving #healthyeating #wlsjourney #wlsfood #wlsrecipes #wlssupport #foodisfuel #foodie #allfoodsfit #mealprep #mealprepideas #healthymealprep #mealpreprecipes #mealprepsunday #recipes #nutrition
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