Chef Mia

Chicken Bell Pepper Ranch Burritos | 30g Protein Meal Prep

Get ready to enjoy a delicious twist on dinner with these Chicken Bell Pepper Ranch Burritos! Packed with juicy chicken, colorful bell peppers, and creamy ranch, they’re quick to whip up and perfect for busy nights or meal prep. Customize them to your liking and savor the flavors wrapped in a warm tortilla. Perfect for family dinners or lunchboxes! 🌯✨

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Chicken Bell Pepper Ranch Burritos

  • Author: Chef Mia
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Description

Tender seasoned chicken strips, colorful bell peppers, creamy ranch dressing, and melted cheddar cheese wrapped in a soft flour tortilla. A hearty, flavorful high-protein meal ready in about 30 minutes.

Ingredients

Scale
  • 2 tbsp olive oil
  • 1 lb boneless skinless chicken breast thinly sliced
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp smoked paprika
  • 0.5 tsp chili powder
  • salt and pepper to taste
  • 1 red bell pepper thinly sliced
  • 1 green bell pepper thinly sliced
  • 0.5 cup ranch dressing
  • 1 cup shredded cheddar cheese
  • 1 cup cooked rice
  • 4 large flour tortillas
  • 0.25 cup fresh cilantro chopped, optional

Instructions

  1. Heat olive oil in a large skillet over medium-high heat until shimmering.
  2. Add sliced chicken and season with garlic powder, onion powder, smoked paprika, chili powder, salt, and pepper.
  3. Cook chicken for 5 to 7 minutes, stirring occasionally, until golden brown and cooked through. Internal temperature should reach 165 degrees F.
  4. Add sliced red and green bell peppers to the skillet. Saute for 3 to 4 minutes until just tender but still slightly crisp.
  5. Warm tortillas in a dry skillet for 30 seconds per side or microwave wrapped in a damp paper towel for 20 seconds.
  6. Lay each tortilla flat and layer with rice, chicken and bell pepper mixture, ranch dressing, and shredded cheddar cheese.
  7. Fold in the sides and roll each burrito tightly from the bottom.
  8. Optional: toast burritos seam-side down in the skillet over medium heat for 1 to 2 minutes per side until golden and crispy.
  9. Garnish with chopped fresh cilantro if using. Serve immediately.

Notes

Swap whole wheat tortillas and light ranch for a lighter version. Use pepper jack or mozzarella for a different flavor profile. Substitute black beans or mushrooms for a vegetarian option. Freeze individually wrapped burritos for up to 2 months. Store ranch and rice separately when meal prepping to prevent sogginess.

Teriyaki Chicken Wraps | 30g Protein in 20 Minutes

Get ready for a flavor-packed meal with these Teriyaki Chicken Wraps! Whip them up in just 20 minutes for a high-protein, satisfying lunch or dinner. Customize with your favorite veggies for a deliciously healthy twist. Perfect for busy nights or lunchboxes! 🌯✨

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Teriyaki Chicken Wrap

  • Author: Chef Mia
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Description

Tender chicken strips glazed in a quick homemade teriyaki sauce, wrapped in a soft whole wheat tortilla with fresh vegetables. A high-protein, family-friendly meal perfect for lunch, dinner, or meal prep.

Ingredients

Scale
  • 0.25 cup soy sauce or tamari for gluten-free; low-sodium recommended
  • 0.25 cup honey
  • 2 tbsp rice vinegar
  • 1 tbsp toasted sesame oil
  • 2 garlic cloves minced
  • 1 tsp fresh ginger grated; can use frozen ginger
  • 1 tbsp cornstarch
  • 2 tbsp water
  • 1 lb boneless skinless chicken breasts cut into thin strips, patted dry
  • 2 tbsp olive oil
  • 4 large whole wheat tortillas
  • 1 cup shredded carrots
  • 1 cup cucumber julienned
  • 0.5 cup red bell pepper thinly sliced
  • 0.25 cup green onions sliced
  • 2 tbsp sesame seeds
  • 0.25 cup fresh cilantro optional, for garnish

Instructions

  1. In a small bowl, whisk together soy sauce, honey, rice vinegar, sesame oil, minced garlic, grated ginger, cornstarch, and water until fully smooth and lump-free. Set the teriyaki sauce aside near the stove.
  2. Pat chicken strips dry with paper towels. Heat olive oil in a large skillet over medium-high heat. Add chicken strips in a single layer without crowding the pan cook in two batches if needed. Cook for 5-7 minutes, turning occasionally, until golden and cooked through to an internal temperature of 165°F.
  3. Pour the teriyaki sauce over the cooked chicken. Stir and cook for 2-3 minutes until the sauce thickens, turns glossy, and coats every piece. Stir continuously as the sauce thickens quickly. Remove from heat.
  4. Warm the tortillas in a dry skillet over medium heat for 30 seconds per side, or microwave for 20-30 seconds until soft and pliable. Do not skip this step cold tortillas will crack when rolling.
  5. Lay each warmed tortilla flat. Place a quarter of the teriyaki chicken in the center, leaving about 2 inches of space on each side. Top with shredded carrots, cucumber, red bell pepper, and green onions. Sprinkle with sesame seeds and cilantro if using.
  6. Fold the left and right sides of the tortilla inward over the filling. Starting from the bottom edge, roll tightly upward, keeping the sides tucked in as you go. Cut diagonally in half and serve immediately.

Notes

For meal prep, store chicken, vegetables, and tortillas separately and assemble just before eating. Homemade teriyaki sauce keeps in the refrigerator for 7-10 days. For a spicier version, add red pepper flakes or sriracha to the sauce. For a vegetarian version, substitute chicken with firm tofu or tempeh. Assembled wraps stored whole and uncut keep in the refrigerator for up to 1 day.

Cottage Cheese Bread | High Protein & Low Carb Delight

Looking for a quick and versatile bread option? This cottage cheese bread is not only high in protein but also low in carbs — perfect for wraps or as a pizza base! With just two simple ingredients, you can whip up a delicious, fluffy treat that’s ready in no time. Perfect for busy nights or lunchboxes!

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Easy 2-Ingredient Cottage Cheese Bread

  • Author: Chef Mia
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Description

A flourless, high-protein, low-carb bread made with just cottage cheese and eggs. Soft, tender, and incredibly versatile for wraps, pizza bases, or snacks.

Ingredients

Scale
  • 2 large whole eggs
  • 1 cup cottage cheese full-fat, reduced-fat, or fat-free; low-sodium preferred
  • 0.75 tsp garlic powder optional
  • 1 tsp Italian seasoning optional
  • 1 pinch dried oregano optional, for topping

Instructions

  1. Preheat your oven to 350°F (175°C).
  2. Add the cottage cheese and eggs to a blender or food processor. If using, add garlic powder and Italian seasoning. Blend until completely smooth with no lumps remaining, about 30 to 60 seconds.
  3. Line a baking sheet with parchment paper and coat it lightly with cooking spray.
  4. Pour the blended mixture onto the prepared baking sheet and use the back of a spoon or spatula to spread it evenly into your desired shape. For a thicker loaf-style result, pour the batter into a small parchment-lined loaf pan instead.
  5. Sprinkle oregano or additional seasoning on top if desired. Bake for 30 to 35 minutes for thin flatbread, or up to 50 minutes for a thicker loaf, until golden brown and edges look fully set.
  6. Remove from the oven and transfer to a wire rack. Let cool completely before peeling off parchment or cutting.

Notes

For crispier bread, extend baking time by 5 to 10 minutes. Always use parchment paper coated with cooking spray to prevent sticking. To freeze, place parchment between individual portions and store in an airtight bag for up to one month. Reheat in a toaster oven at 350°F for best texture.

High Protein Creamy Chicken Noodle Casserole | Meal Prep Ready

Cozy up with this creamy chicken noodle casserole that’s loaded with flavor and protein! With shredded chicken and a rich, cheesy sauce, it’s perfect for meal prep or family dinners. Make it ahead, enjoy the leftovers, and savor the comfort! Perfect for busy nights! 🍽️

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High Protein Creamy Chicken Noodle Casserole

  • Author: Chef Mia
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Description

A hearty, creamy chicken noodle casserole made with shredded chicken breast, Greek yogurt, high protein milk, and reduced fat cheddar. Comfort food that delivers 38 grams of protein per serving and is perfect for family dinners and meal prep.

Ingredients

Scale
  • 3 cups shredded chicken breast cooked and hand-pulled, rotisserie works great
  • 8 oz wide egg noodles cooked just shy of al dente, pulled 1-2 minutes early
  • 2 cans cream of chicken soup 10.5 oz each
  • 3/4 cup plain full-fat Greek yogurt 4% milk fat, do not substitute non-fat
  • 1/2 cup high protein milk Fairlife recommended
  • 1.5 cups reduced fat shredded cheddar cheese divided 1 cup mixed in, 1/2 cup for topping
  • 1 cup frozen peas
  • 1 cup frozen diced carrots thawed before adding
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • salt and black pepper to taste
  • 1 cup French fried onions topping only, added right before serving to preserve crispiness

Instructions

  1. Preheat your oven to 375°F and lightly grease a 9×13 inch baking dish with cooking spray. Set aside.
  2. In a large mixing bowl, whisk together the cream of chicken soup, Greek yogurt, high protein milk, garlic powder, onion powder, salt, and pepper until smooth. Whisking helps eliminate lumps and creates an even sauce.
  3. Add the shredded chicken breast, cooked egg noodles, peas, thawed carrots, and 1 cup of the shredded cheddar to the bowl. Fold gently with a spatula until everything is coated in the sauce. Do not overmix.
  4. Pour the mixture into your prepared baking dish and spread into an even layer. Sprinkle the remaining 1/2 cup of shredded cheddar across the top.
  5. Cover tightly with aluminum foil and bake for 20 minutes. Remove the foil and bake for another 10 minutes until the cheese is fully melted, edges are bubbling, and the top has a light golden color.
  6. Remove from the oven and let the casserole rest for 5 minutes. Scatter the French fried onions over the top right before serving so they stay crispy.

Notes

Thaw carrots before mixing to avoid a watery sauce. For extra protein, swap egg noodles for Barilla Protein+ pasta or chickpea noodles. Hold off on the fried onion topping when freezing add after reheating to keep them crispy. Add a splash of milk before reheating to restore creaminess. Casserole stores in the refrigerator for up to 4-5 days and in the freezer for up to 3 months.

Smothered Chicken and Rice | Hearty One-Pan Meal

Cozy up with this smothered chicken and rice dish that’s all about comfort and flavor! This hearty one-pan meal brings together tender chicken and a creamy sauce, making it perfect for family dinners or meal prep. Plus, it packs a protein punch! Dive in and enjoy a plate of warmth and satisfaction. Perfect for busy nights or lunchboxes! 🍽️

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Smothered Chicken and Rice

  • Author: Chef Mia
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Description

Tender chicken breasts cooked in a rich, creamy gravy and served over fluffy rice. A comforting, hearty one-pan meal perfect for family dinners.

Ingredients

Scale
  • 4 boneless skinless chicken breasts pounded to even thickness
  • 2 tbsp olive oil
  • 1 large onion diced
  • 2 cloves garlic minced
  • 2 cups low-sodium chicken broth
  • 1 cup heavy cream
  • 2 tbsp all-purpose flour
  • 1 tsp paprika
  • 0.5 tsp dried thyme
  • salt and pepper to taste
  • 2 cups cooked white rice prepared separately, day-old preferred
  • 2 tbsp fresh parsley chopped, for garnish

Instructions

  1. Season chicken breasts on both sides with salt, pepper, paprika, and thyme. Let rest 5 minutes to absorb seasoning.
  2. Heat olive oil in a large skillet over medium-high heat. Add chicken and cook 5 to 7 minutes per side until deep golden brown. Remove and set aside.
  3. In the same skillet, add diced onion and cook 3 to 4 minutes until softened. Add garlic and stir 1 minute until fragrant.
  4. Sprinkle flour over the onions and garlic. Stir constantly for 1 minute to form a roux and cook out the raw flour taste.
  5. Gradually whisk in chicken broth, scraping up any browned bits from the bottom. Bring to a simmer and cook 3 to 4 minutes until slightly thickened.
  6. Stir in heavy cream and return chicken to the skillet. Reduce heat to medium-low and simmer 15 to 20 minutes until chicken reaches an internal temperature of 165 degrees F and sauce has thickened. Add a splash of broth if sauce becomes too thick.
  7. Serve chicken and gravy over cooked rice. Garnish with fresh parsley and serve immediately.

Notes

For extra flavor, add a splash of white wine after cooking the onions. If sauce becomes too thick, thin with additional chicken broth. For a spicier version, add a pinch of cayenne to the seasoning mix. Rice should be cooked separately before starting the chicken.

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