Creamy Garlic Chicken & Veggie Lentil Skillet

Creamy Garlic Chicken & Veggie Lentil Skillet

One pan. High protein. Naturally creamy, no dairy, no thickeners.

WHY YOU’LL LOVE THIS:  A fast, one-pan dinner that’s loaded with protein, colorful vegetables, and a naturally creamy sauce made from red lentils and chicken broth.

No cream. No flour. Just real food that transforms into comfort.

This Creamy Garlic Chicken & Veggie Lentil Skillet is one of those simple, satisfying meals that proves comfort food doesn’t need heavy ingredients to feel rich.

Red lentils are the secret. When simmered in chicken broth, they naturally break down into a silky, velvety base that coats the chicken and vegetables, creating a creamy sauce entirely from whole foods.

It’s nourishing, high-protein, and made in one pan for easy cleanup and busy nights.

INGREDIENTS:

1 tbsp olive oil

1 yellow onion, diced

3–4 cloves garlic, minced

3 large carrots, sliced

8 oz mushrooms, sliced

1 yellow squash, sliced

1 zucchini, sliced

1 red bell pepper, diced

Salt and pepper, to taste

Dash of cayenne (optional)

2 lbs chicken breast, diced

1 cup dry red lentils (simmered in chicken broth → ~3–4 cups cooked)

Low-sodium chicken broth (for cooking lentils + adjusting texture)

Coconut aminos, to taste

Green onions, for garnish

INSTRUCTIONS:

1. Cook the lentils

Simmer rinsed red lentils in chicken broth until very soft and partially broken down. They should be thick and creamy. Set aside.

2. Sauté the vegetables

Heat olive oil in a large skillet over medium heat. Add onion, garlic, carrots, mushrooms, squash, zucchini, and bell pepper. Season with salt, pepper, and cayenne. Cook 10–12 minutes until softened and lightly golden.

3. Cook the chicken

Add diced chicken and cook until fully cooked through (165°F).

4. Build the creamy sauce

Reduce heat to low. Stir in cooked lentils. Add a splash of broth if needed until everything is coated in a creamy consistency.

5. Finish

Stir in coconut aminos. Adjust seasoning. Top with green onions and serve warm.

WHY THIS WORKS:

1)Red lentils naturally break down as they cook, forming a smooth, velvety base that replaces the need for cream or thickeners.

2)Cooking them in chicken broth builds depth of flavor from the start, turning a simple ingredient into a savory, protein-rich sauce that brings the entire skillet together.

This dish is a reminder that real food can be both simple and deeply satisfying.

With just one pan and a handful of whole ingredients, you get a balanced meal that’s rich in protein, full of vegetables, and finished in a naturally creamy sauce that feels like comfort food,without the heaviness.

Perfect for busy nights when you want something easy, nourishing, and genuinely good.

High Protein Banana Breakfast Bake

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High Protein Banana Breakfast Bake (30g Protein, No Refined Sugar)

Looking for a healthy breakfast that tastes like dessert? This High Protein Banana Breakfast Bake is naturally sweetened with ripe bananas and strawberries, with a creamy cheesecake-like texture and nearly 30 grams of protein per serving. Made with eggs, egg whites, and Fage 0% Greek yogurt, it’s a simple meal prep recipe that keeps you full, energized, and satisfied without refined sugar.

Perfect for breakfast, a snack, or a healthy dessert, this is real food comfort at its best.

High Protein Banana Breakfast Bake

Prep Time: 10 minutes

Bake Time: 30–35 minutes

Chill Time: At least 1 hour (overnight recommended)

Servings: 4

Ingredients:

2 ripe bananas, mashed

3 large eggs

1 (16-ounce) carton liquid egg whites

1½ cups Fage 0% Greek yogurt

1½ teaspoons pure vanilla extract

1–2 teaspoons ground cinnamon

Pinch of sea salt

1 cup fresh blueberries (reserve a couple for garnish if desired)

Instructions:

Preheat oven to 350°F (175°C). Lightly grease or line an 9X9-inch baking dish (square or round).

In a large bowl, mash bananas until mostly smooth.

Whisk in eggs, egg whites, Greek yogurt, vanilla, cinnamon, and sea salt until fully combined and creamy.

Gently fold in blueberries.

Pour mixture into prepared baking dish and smooth evenly.

Bake for 45 minutes, or until edges are lightly golden and center is just set with a slight jiggle.

Cool completely, then refrigerate for at least 1 hour. For best texture, chill overnight.

Slice into 4 equal servings.

For Serving (Recommended)

Serve each slice with:

¼ cup Fage 0% Greek yogurt

½ cup sliced fresh strawberries

Light sprinkle of ground cinnamon

Nutrition (Per Serving, including topping)

Calories: ~300

Protein: ~33g

Carbohydrates: ~29g

Fiber: ~5–6g

Fat: ~4g

Nutrition is an estimate and may vary based on banana size and specific brands used.

Storage:  Store covered in the refrigerator for up to 5 days. Best enjoyed chilled for a creamy, cheesecake-like texture. Can also be gently warmed for 20–30 seconds if preferred.

Why You’ll Love This Recipe:

Naturally sweetened with fruit

No refined sugar

Nearly 30g protein per serving

Tastes like banana cheesecake

Perfect for meal prep

Simple, whole-food ingredients

Great for breakfast or dessert

Final Thoughts:

Healthy eating doesn’t have to feel restrictive or complicated. When you build recipes with real, nourishing ingredients that actually satisfy you, consistency becomes easy.

This High Protein Banana Breakfast Bake is proof that you can enjoy something creamy, sweet, and comforting—while still supporting your health goals. It’s simple, satisfying, and something you’ll want to keep in your weekly rotation.

At Real Food Recovery, we believe food should fuel your body and still bring joy to the table. This recipe does exactly that.

High Protein Peach Bowl to Stop Cravings

 

High Protein Peach Bowl to Stop Cravings

A creamy naturally sweet bowl with 35 grams of protein per serving to help you stay satisfied and quiet cravings with real food.

If you constantly find yourself wanting something sweet after dinner, the answer is not more willpower, it may be more protein. One of the simplest ways to quiet cravings is by giving your body the nourishment it has been asking for all along. This high protein peach bowl combines creamy Greek yogurt, cottage cheese, fresh peaches, blueberries, and cinnamon into a bowl that tastes like dessert while delivering about 35 grams of protein. It is proof that real food can be both deeply satisfying and incredibly nourishing.

Ingredients 2 Servings:

1 1/2 cups Fage 0% Greek yogurt

1 1/2 cups Daisy cottage cheese

1 whole fresh peach sliced

1/2 cup blueberries

Dash of cinnamon

Directions:

Stir together the Greek yogurt and cottage cheese until smooth and creamy.

Divide evenly into two bowls or meal prep containers.

Top each serving with half of the sliced peach and blueberries.

Finish with a dash of cinnamon and enjoy immediately.

Recovery Tip: Prepare two servings at once. Today’s deliberate decision becomes tomorrow’s easy decision. Store the yogurt and cottage cheese mixture separately from the fruit for best texture, then add fruit just before serving.

Nutrition Per Serving (Approximate)~

Calories 300

Protein 35 g

Carbohydrates 21 g

Fat 8 g

Fiber 3 to 4 g

Net Carbs 17 g

Why This Works

Protein is one of the most powerful tools for reducing cravings because it helps you feel full, steady, and satisfied. When you pair high quality protein with naturally sweet fruit, you get lasting nourishment without the blood sugar spike that often leads to more cravings later.

This is not about restriction. It is about giving your body enough of what it needs so it stops asking for more. When you build meals like this consistently, your cravings begin to quiet naturally and your sense of control around food strengthens over time.

Recovery is not built on perfection. It is built on deliberate choices repeated day after day. Every nourishing meal is a vote for the person you are becoming. One bowl will not change your life, but the deliberate choices you make every day can. Choose real food. Choose recovery. Choose yourself.