Made By Meg
@meghanmerrigan • 146,100 subscribers
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High-protein chicken Alfredo bake 🤍 This is SO creamy and decadent you’d never guess it’s a lighter swap… and it comes together in no time! . High-Protein Chicken Alfredo Bake Ingredients (Serves ~6) * 2-3 cups steamed broccoli (bite-size, cooked until al dente) * ~20 oz cooked rotisserie chicken breast, shredded or chopped * 160g Trader Joe’s Lite Shredded Mozzarella (about 1 ⅓ cups), divided * 2.5 oz grated Parmesan cheese, divided Sauce: * 1 (15 oz) jar Rao’s Alfredo Sauce * 1 cup Fairlife Reduced Fat Milk * 1 cup (8 oz) Good Culture Low-Fat Cottage Cheese * garlic powder, to taste * onion powder, to taste * salt, to taste * black pepper, to taste ⸻ Instructions 1. Preheat oven to 375°F. 2. Add steamed broccoli to the bottom of a 10x7 casserole dish. 3. Sprinkle half of the mozzarella and Parmesan over the broccoli. 4. Layer the cooked chicken evenly on top. 5. In a bowl, mix together the Alfredo sauce, milk, cottage cheese, and seasonings until smooth and well combined. 6. Pour the sauce evenly over the casserole, gently poking around so it settles throughout (no need to fully mix). 7. Top with the remaining mozzarella and Parmesan. 8. Bake uncovered for 35 minutes, or until hot and bubbly. 9. Broil for 2–3 minutes until the top is golden and slightly crispy. ⸻ Calories & Macros (per serving, ~6 servings) * Calories: ~385 * Protein: ~47g * Carbs: ~8–10g * Fat: ~18g (Will vary slightly depending on exact chicken + cheese brands) #highproteinrecipes #lowcarbmeals #easyweeknightdinner #healthycomfortfood #mealprepideas
Made By Meg2,700,000 views • 6 months ago
I’ve lost 60 pounds eating in a calorie deficit, and you KNOW I had to give the viral onion boil a HIGH-PROTEIN makeover! 🧅🔥 I stuffed sweet Vidalia onions with extra-lean ground beef, roasted them in a buttery Cajun-spiced bone broth, and finished them with two kinds of melty cheese. 🤤 Tender, savory, a little sweet, and SO ridiculously comforting. We’re talking approximately 52g of protein per stuffed onion! Normal food, just higher protein! ❤️ Full recipe below! 👇 🧅 HIGH-PROTEIN STUFFED ONION BOIL Servings: 4 | 400°F | Cook: ~85 min INGREDIENTS Stuffed Onions: • 4 medium-large Vidalia onions • 20 oz 96/4 lean ground beef • 2 tbsp cold butter, divided • 4 oz lite mozzarella • 4 oz fat-free cheddar Cajun Butter Sauce: • 2 tbsp salted butter • 2 cups beef bone broth • 1 tsp Cajun seasoning • 1 tsp Old Bay • 2 tsp garlic powder • 1 tsp onion powder • 1 tsp smoked paprika • ½ tsp black pepper • ½ tsp dried parsley • ¼ tsp crushed red pepper or cayenne • 1 tbsp brown sugar INSTRUCTIONS 1. Preheat oven to 400°F. Melt 2 tbsp butter in a pan over medium-low heat. Add seasonings and stir 30–60 seconds to bloom. Add brown sugar and bone broth. Simmer a few minutes to reduce slightly. 2. Trim both ends of the onions, peel, and scoop out the centers with a spoon, leaving enough onion intact to hold the filling. 3. Place each onion on two layers of foil. Add a spoonful of sauce inside, then stuff each with 5 oz ground beef. Press ½ tbsp cold butter into each beef filling. 4. Divide remaining sauce among the onions. Gather foil around each to create a bowl that holds the liquid, leaving the tops partially open for caramelization. 5. Arrange in a deep baking dish with room between them. Bake approximately 1 hour 20 minutes, until onions are tender and beef reaches 160°F. 6. Top each with 1 oz mozzarella and 1 oz fat-free cheddar. Return to oven a few minutes until melted. Spoon sauce over top and enjoy! ESTIMATED MACROS PER ONION: ~490 calories | 52g protein | 24g carbs | 21g fat NOTES: Cajun seasoning and Old Bay are salty, so no additional salt is needed. Save the scooped-out onion centers for another recipe! Macros assume all sauce is consumed; leaving some buttery broth behind reduces calories and fat. #HighProteinRecipes #OnionBoil #WeightLossRecipes #CalorieDeficitMeals #MadeByMegRecipes
Made By Meg18,500 views • 12 days ago
I made this chicken congee when I was SO sick and needed something that required almost no effort but still felt like the ultimate comfort food. 🥹🍲 Rotisserie chicken keeps it incredibly easy, while bone broth sneaks in a ton of extra protein — and somehow the whole thing tastes like you spent hours standing over the stove. @Kettle and Fire Warm, savory, cozy and SO freaking good. And the leftovers? Absolutely perfect for a savory breakfast. 🤌 Approx. 330 calories + 38g protein per serving before toppings! High-Protein Chicken Congee Makes 6 servings Ingredients * 1 cup uncooked white rice * 2 (32-oz) cartons Kettle & Fire Chicken Bone Broth * 1 large rotisserie chicken, meat removed and shredded (mine yielded about 16 oz meat total — 10 oz breast + 6 oz thigh) * Reserved juices from the bottom of the rotisserie chicken container * 2 knobs fresh ginger, sliced into rounds * 1 1/2 tbsp chicken bouillon powder * A few splashes fish sauce, optional * White pepper, to taste For serving, optional: * Fried egg * Scallions * Chili crisp * Sesame oil * Additional white pepper Instructions 1. Pour the chicken bone broth into a large pot and begin heating it over medium-high heat. 2. While the broth heats, add the rice to a fine-mesh strainer and rinse thoroughly under cold water. Continue rinsing and draining until the water runs clear. 3. Add the sliced ginger, chicken bouillon, reserved rotisserie chicken juices, a few splashes of fish sauce, if using, and white pepper to the broth. Stir to combine. 4. Add the rinsed rice and give it just one stir. Bring the mixture to a boil. 5. Once boiling, reduce the heat to medium. Cover the pot, leaving the lid slightly cracked so steam can escape. I like to place two cooking chopsticks underneath the lid to keep it slightly open. 6. Cook for 20 minutes without stirring. 7. Add the shredded chicken. Cover again, leaving room for steam to escape, and continue cooking for another 20 minutes. 8. Once the rice is completely tender, use a whisk to vigorously stir the congee. This breaks down the rice and helps it become thick, creamy and porridge-like instead of looking like individual grains of overcooked rice floating in broth. 9. Remove the ginger pieces if desired and adjust the white pepper or seasoning to taste. 10. Spoon into bowls and finish however you like. I topped mine with a fried egg, scallions, chili crisp, a drizzle of sesame oil and a little extra white pepper. Macros Per serving, based on 6 servings: Approximately 330 calories | 38g protein | 25–27g carbs | 7–9g fat Macros are estimates and are for the congee only. Optional toppings are not included. Note: I used rotisserie chicken because I made this while I was sick and needed to keep things EASY. Bone-in chicken, especially chicken leg quarters cooked right in the congee, is also absolutely delicious and a great option if you have a little more time. #ChickenCongee #HighProteinRecipes #ComfortFood #EasyRecipes #MadeByMegRecipes
Made By Meg73,800 views • 2 months ago
High protein chicken & cheese waffles that might change your life 🤯🧇🔥 Crispy outside, cheesy inside, and perfect for meal prep. I’ve been eating them plain, with hot sauce + ranch, or using them as a bread swap for literally everything. Recipe below ⬇️ 🧇 Chicken & Cheese Protein Waffles Ingredients (Makes ~6 mini waffles) • 2 cups cooked chicken breast, finely chopped • 2 cups shredded part-skim mozzarella cheese • ⅓ cup liquid egg whites • Seasonings to taste (I used garlic powder, onion powder, black pepper, and adobo) Optional add-ins: • Extra cheese for more gooey texture • Cottage cheese for added moisture • Herbs, veggies, or pepperoni for flavor variations 💡 Batch Tip: I actually made a much larger batch for freezer meal prep — you can easily double or triple this recipe depending on how many you want. ⸻ Instructions 1. Preheat mini waffle maker (mine is a Dash ~4-inch). 2. Finely chop chicken and add to a bowl. 3. Mix in cheese, egg whites, and seasonings until combined. 4. Lightly spray waffle maker with oil. 5. Scoop about ⅓ cup mixture into waffle maker. 6. Lightly spray the top with oil and close. 7. Cook 5–7 minutes, or until steaming stops and waffle is golden. 8. Repeat with remaining mixture. ⸻ Nutrition (Per Waffle — approx) 112 calories 20g protein 2.8g fat 1g carbs #hig#highproteinw#lowcarbrecipess#easymealprepa#healthyrecipesoteinmeals
Made By Meg135,000 views • 8 months ago
70g protein sandwich with PICKLE & CHEESE “bread” 🤯 I made the “bread” out of just mozzarella and pickles in the air fryer and filled it with my high-protein chicken salad, turkey bacon, lettuce, tomato, and banana peppers. Between the crunchy cheese, juicy pickles, creamy chicken salad, and crispy turkey bacon, this sandwich has so many different textures and flavors going on. It’s incredibly filling and a great quick meal that helps keep me full and on track. Recipe below 👇 Pickle Cheese Bread Sandwich Approx macros (whole sandwich): 545 calories | 70g protein | 9g carbs | 21g fat Pickle Cheese “Bread” • ¾ cup low-fat mozzarella (3 servings) (I used Trader Joe’s Light Mozzarella) • 3 sandwich-sliced pickles Chicken Salad • 4 oz cooked chicken breast • 77g Good Culture low-fat cottage cheese • 1 egg white • celery • onion powder • garlic powder • black pepper • tiny squeeze yellow mustard • tiny squeeze light mayo Additional Sandwich Fillings • 2 slices turkey bacon • lettuce • tomato • banana peppers ⸻ Instructions 1. Make the pickle cheese bread Line an air fryer basket or tray with parchment paper. Spread half of the mozzarella into a rectangle shape. Place 3 pickle slices on top. Sprinkle the remaining mozzarella over the pickles. Air fry at 400°F for about 5–7 minutes until the cheese melts and begins to crisp. Carefully flip the cheese bread and air fry another 2–3 minutes to help cook off moisture from the pickles and crisp the other side. Air fryers vary, so if the cheese is browning too quickly you can lower the temperature slightly. Let cool so it firms up. ⸻ 2. Make the chicken salad Mix together: • chopped chicken breast • cottage cheese • egg white • celery • onion powder • garlic powder • black pepper • mustard • light mayo Stir until well combined. ⸻ 3. Build the sandwich Cut the pickle cheese bread in half. Add: • lettuce • chicken salad • turkey bacon • tomato • banana peppers Top with the second half of the cheese bread and enjoy. ⸻ Optional: This sandwich is very filling! If you prefer a smaller portion, you can easily divide the chicken salad and make two sandwiches or save half for another meal. #highproteinrecipes #proteinpacked #lowcarbrecipes #proteinmeals #healthymealideas
Made By Meg120,800 views • 8 months ago
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