Craving crispy, flavorful breakfast potatoes just like the ones at First Watch? Well, you’re in the right place! Make these First Watch Crispy Skillet Roasted Potatoes at home with this easy recipe. Crispy, flavorful, and perfect for breakfast or brunch!recipe is easy, quick, and brings that delicious, golden crisp to your breakfast table. Perfectly seasoned and skillet-roasted, these potatoes make a fantastic side dish for any breakfast, from your bacon, egg, and cheese sandwich (checkout my favorite low-carb, high-fiber bread here) to a simple eggs-and-toast combo. Ready to elevate your breakfast? Let’s get started!
Ingredients for First Watch Crispy Skillet Roasted Potatoes:
1 pound russet or red potatoes, diced into 1/2-inch pieces (I prefer to use red)
1/2 cup onions, thinly sliced
2 tablespoons avocado oil
1 tablespoon seasoning mix (see below)
Seasoning Mix (Homemade):
2 cups kosher salt
1/2 cup black pepper
1 tablespoon garlic powder
1/2 tablespoon onion salt
1 1/2 tablespoons paprika
Combine all seasoning ingredients thoroughly and store in an airtight container. This homemade seasoning mix is the key to making these potatoes taste just like your favorite restaurant-style breakfast potatoes!
How to Make First Watch Crispy Skillet Roasted Potatoes
1. Parboil the Potatoes: To achieve that perfect crispy texture, start by bringing 3 quarts of salted water to a boil. Add the diced russet potatoes and cook them for about 10 minutes, until they’re just tender but not falling apart.
2. Cool the Potatoes: Once your potatoes are tender, drain them and immediately submerge them in ice water to stop the cooking process. Let them cool for about 5 minutes, then drain again. This quick chill ensures they won’t overcook while being roasted, keeping them crispy!
3. Season the Potatoes: In a large bowl, toss the cooled potatoes and sliced onions with avocado oil and 1 tablespoon of your seasoning mix. This homemade seasoning is packed with flavor and will give your potatoes the perfect balance of salt, spice, and smokiness.
4. Cook the Potatoes: Heat a nonstick skillet or electric griddle over high heat. Add the seasoned potato mixture in a single layer—don’t overcrowd the pan. Let them cook for 4.5 minutes without stirring to achieve a golden, crispy texture. Flip the potatoes and cook for an additional 4.5 minutes until they’re crispy, golden, and absolutely irresistible.
What Makes These Breakfast Potatoes Nourishing? 🌿
Listen up- not only are these skillet-roasted First Watch dupe breakfast potatoes bursting with flavor, but they’re also nourishing for your body. Here’s how:
Red Potatoes: Red potatoes are a fantastic choice for this recipe! They’re rich in fiber, which promotes digestive health and helps you feel fuller for longer. The thin, nutrient-packed skins on these ‘taters are a great source of antioxidants, including vitamin C and potassium, both of which support heart health and help regulate blood pressure. Plus, red potatoes have a naturally creamy texture that makes them perfect for roasting without losing that satisfying bite. If you want to learn more about the amazing benefits found in red potatoes, read here!
Onions: Adding onions to the mix boosts your dish with extra fiber and antioxidants. Plus, onions contain natural compounds that may support heart health and reduce inflammation.
Avocado Oil: This healthy fat is loaded with monounsaturated fats, which support heart health and reduce inflammation. Avocado oil also has a high smoke point, which makes it perfect for achieving that golden, crispy texture in your breakfast potatoes.
Seasoning Mix: The paprika in the seasoning provides antioxidants, while garlic powder adds natural anti-inflammatory properties. Plus, black pepper helps improve digestion and supports nutrient absorption.
With every bite, you’re fueling your body with wholesome ingredients that support your health and well-being. These breakfast potatoes are not just tasty—they’re a nourishing addition to any breakfast or brunch!
Serving Suggestions for First Watch Crispy Skillet Roasted Potatoes:
These crispy skillet roasted potatoes are incredibly versatile and can be paired with so many delicious breakfast options:
Bacon, Egg, and Cheese Sandwich: Fry your egg sunny-side-up for a perfect breakfast sandwich with crispy bacon and melted cheese. The breakfast potatoes make the perfect side!
Healthy Breakfast Bowls: Toss these roasted potatoes into a breakfast bowl with scrambled eggs, fresh veggies, and avocado for a filling, nourishing meal.
Brunch Spread: Serve these alongside your favorite brunch dishes like scrambled eggs, fruit salad, and toast for a complete breakfast spread that everyone will love!
Pro Tip for Perfect Skillet Roasted Potatoes:
Make extra seasoning mix! This recipe makes more than enough for your potatoes, and you can store the leftovers in an airtight container. It’s perfect for sprinkling on eggs, roasted vegetables, or grilled chicken. You’ll always have a quick, flavorful seasoning on hand for any meal.
Why You’ll Love This First Watch Crispy Skillet Roasted Potatoes Recipe:
Easy and Quick: Ready in less than 30 minutes, this recipe makes it easy to enjoy crispy, flavorful breakfast potatoes at home.
Nourishing Ingredients: Packed with whole-food ingredients like russet potatoes, onions, and healthy fats, these potatoes are as nourishing as they are tasty.
Customizable: You can easily tweak the seasoning to suit your tastes. Add more garlic powder, or adjust the paprika for extra smokiness.
Perfect for Meal Prep: Make a large batch and store leftovers in the fridge for up to 3 days. Reheat them in the skillet for a quick breakfast or lunch!
Final Thoughts:
This First Watch Crispy Skillet Roasted Potatoes recipe is perfect for anyone who loves crispy, flavorful breakfast potatoes but doesn’t want to leave the house. It’s a quick, easy, and nourishing recipe that brings comfort to your mornings. Whether you’re making them for a lazy weekend brunch or meal prepping for the week ahead, you’re going to love how easy it is to make this restaurant-style breakfast at home.
Let me know how your potatoes turn out! Share your creations with me on social media—use the hashtag #FlourishInTheKitchen for a chance to be featured. 🌿✨
First Watch Crispy Skillet Roasted Potatoes
Yield: 4 Servings
Prep Time: 10 minutes
Cook Time: 15 minutes
Additional Time: 15 minutes
Total Time: 40 minutes
First Watch Crispy Skillet Roasted Potatoes are the perfect homemade version of the beloved breakfast classic! Crispy on the outside, tender on the inside, and seasoned to perfection, these potatoes are a delicious and satisfying addition to any breakfast or brunch. With simple ingredients like red potatoes, onions, and a flavorful seasoning mix, this easy-to-make recipe will become your new go-to for a hearty and nutritious morning meal. Whether paired with eggs, bacon, or enjoyed on their own, these skillet-roasted potatoes are sure to impress!
Ingredients
- 1 pound russet or red potatoes, diced into 1/2-inch pieces
- 1/2 cup onions, thinly sliced
- 2 tablespoons avocado oil (or your preferred cooking oil)
- 1 tablespoon seasoning mix (see below)
Seasoning Mix:
- 2 cups kosher salt
- 1/2 cup black pepper
- 1 tablespoon garlic powder
- 1/2 tablespoon onion salt
- 1 1/2 tablespoons paprika
Instructions
Parboil the Potatoes:In a large pot, bring 3 quarts of salted water to a boil. Add the diced potatoes and cook for about 10 minutes, or until they are just tender but not fully cooked through. Drain the potatoes and immediately submerge them in ice water for about 5 minutes to stop the cooking process. Drain the potatoes again once they’re cooled.
Prepare the Potatoes:In a large bowl, toss the cooled potatoes and sliced onions with 2 tablespoons of avocado oil and 1 tablespoon of the seasoning mix. Ensure everything is evenly coated.
Cook the Potatoes:Heat a nonstick skillet or electric griddle over high heat. Add the potato mixture in a single layer, making sure not to overcrowd the pan. Let the potatoes cook for 4.5 minutes without stirring to allow them to get crispy and golden on the bottom. Flip the potatoes and cook for another 4.5 minutes until they’re evenly crisp and golden on both sides.
Serve:Once your potatoes are crispy and browned to perfection, remove them from the pan and serve immediately. Pair with your favorite breakfast dishes like eggs, bacon, or enjoy on their own with some extra seasoning or dipping sauce if desired.
Notes
Storage:
Refrigeration: Allow the potatoes to cool completely before storing them in an airtight container. They can be kept in the refrigerator for up to 3-4 days.
Freezing: While these potatoes are best enjoyed fresh, you can freeze them. Lay them out in a single layer on a baking sheet to freeze individually before transferring them to a freezer-safe container or bag. They’ll stay good for up to 3 months. Reheat in the oven or skillet to regain their crispiness.
Meal Prep:
Make Ahead: You can parboil the potatoes and slice the onions in advance (up to 1-2 days ahead) and store them in the refrigerator. When ready to cook, simply toss the prepared ingredients with oil and seasoning, then follow the skillet cooking instructions.
Reheating: To reheat leftover potatoes, spread them on a baking sheet and warm them in the oven at 375°F (190°C) for about 10-15 minutes to crisp them back up. Alternatively, you can reheat them in a skillet over medium heat with a little oil until they’re heated through and crispy.
Meal Prep Ideas:
Batch Cooking: Make a larger batch and portion the potatoes into individual servings for easy grab-and-go breakfasts throughout the week.
Pairings: These potatoes are versatile—pair them with eggs, sausage, or even use them in a breakfast burrito. You can add extra veggies or a protein for a complete meal prep option!
Nutrition Information:
Yield: 4Serving Size: 1/4 of recipe (approx. 1 cup of potatoes) Amount Per Serving:Calories: 210Total Fat: 10-12gSaturated Fat: 1-1.5gSodium: 250-35-mgmgCarbohydrates: 30-35gFiber: 3gProtein: 3g
Red potatoes and inflammation don’t belong in the same sentence. These nutrient-packed tubers offer impressive anti-inflammatory benefits and are a nourishing addition to any diet. In this post, we’ll explore how red potatoes, particularly their antioxidants and fiber, can help reduce inflammation and support your overall well-being
Breaking Free from the “Good vs. Bad” Mentality 🌿
As someone who has struggled with food addiction and binge eating, I can tell you firsthand how damaging the belief that certain foods are “good” or “bad” can be. For years, I fell into the trap of villainizing entire food groups, and it only made my relationship with food more complicated and harmful. I was stuck in the mindset that eating certain things was a reflection of my worth—like if I craved a potato, I was a “bad” person making “bad choices.” Can you relate?
But over time, I’ve come to realize a powerful truth: food has no moral value. There is no such thing as “good” or “bad” food—just food that nourishes us in different ways. Some foods are more nutrient-dense, while others may not provide the same level of nourishment, but all food has a role in fueling our bodies.
When we crave a potato (or any food for that matter), it’s not necessarily an act of “out-of-control” behavior or “bad habits.” What if, instead, our bodies are just trying to tell us something? Perhaps we are craving the potassium, the fiber, or the vitamin C that’s abundant in red potatoes. Maybe it’s not about being “weak” or needing to “retrain our taste buds,” but rather about honoring our bodies’ intuitive signals and recognizing that those cravings are part of a natural process that helps us thrive.
It’s about shifting the narrative from shame to self-compassion. Instead of seeing a potato craving as a “bad decision,” we can see it as an opportunity to listen to what our body truly needs.
And you know what? God really knew what He was doing when He made the potato, am I right? It’s packed with nutrients and is the perfect example of how food can be both nourishing and delicious, if we just give ourselves permission to enjoy it without guilt.
By embracing this approach, we can remove the toxic judgment that often surrounds food and learn to trust our bodies more deeply. Red potatoes, like many other whole foods, have an important place in our diets—they give us the nutrients we need to feel our best.
Let’s talk about delicious & nutritious red potatoes
For years, potatoes have been unfairly vilified as a “bad” food. They’ve been labeled as carb-heavy and unhealthy, often causing people to avoid them altogether, especially when trying to eat clean or lose weight. But the truth is—potatoes, particularly red potatoes, can actually be a nourishing addition to your diet. Let’s break down why red potatoes should be celebrated as part of a healthy, anti-inflammatory lifestyle.
If you’ve been told to avoid potatoes due to their carb content or the myth that they’re “fattening,” it’s time to set the record straight. Red potatoes are packed with health benefits, including natural anti-inflammatory properties, making them an excellent choice for a balanced diet.
When purchasing red potatoes, it’s important to keep in mind that conventionally grown potatoes are often high in pesticides and may be genetically modified (GMO). To reduce your exposure to harmful chemicals, it’s best to opt for organic red potatoes. Organic varieties are grown without synthetic pesticides, offering a cleaner, healthier option. For more information on which foods tend to have the highest pesticide residues, check out the EWG’s Dirty Dozen list, which highlights the produce you should buy organic whenever possible.
Let’s dive in and uncover why red potatoes are not only delicious but also highly beneficial for your health!
The Truth About Potatoes: Not All Carbs Are Equal 🍽️
It’s crucial to understand that not all carbohydrates are created equal. Red potatoes provide complex carbohydrates that are essential for a balanced diet. Unlike refined carbs that spike blood sugar, red potatoes deliver sustained energy. They’re rich in fiber, potassium, and vitamin C, all of which make them much more than “empty calories.”
Here’s why red potatoes deserve a spot in your meals:
High in Fiber: Fiber is essential for digestive health, stabilizing blood sugar, and keeping you feeling full longer. Eating red potatoes with the skin on boosts your fiber intake, supporting gut health and enhancing digestion.
Packed with Nutrients: Red potatoes are loaded with vital nutrients like vitamin C, potassium, and carotenoids that help reduce oxidative stress and improve immune function.
Red Potatoes and Inflammation: The Anti-Inflammatory Power of Potatoes 🌿
One of the biggest misconceptions is that all starchy foods contribute to inflammation. However, red potatoes are full of antioxidants that can actually help reduce inflammation in the body.
Here’s how red potatoes work as anti-inflammatory foods:
Anthocyanins: The deep red color of these potatoes comes from anthocyanins, a powerful antioxidant known for its anti-inflammatory effects. Anthocyanins help combat oxidative stress, a key contributor to chronic inflammation in the body.
Vitamin C: Not only does vitamin C support your immune system, but it also neutralizes free radicals, helping to prevent cellular damage and reduce inflammation.
By incorporating red potatoes into your meals, you’re providing your body with the tools it needs to combat inflammation and support natural healing. Pairing them with other anti-inflammatory foods like avocado oil, leafy greens, and turmeric creates a well-rounded, nourishing meal that promotes long-term health.
Why the “Potatoes Are Bad” Myth Is Misguided ❌
So why do so many people still view potatoes as unhealthy? The main reason lies in the high-carb content, especially when potatoes are processed into fries or chips. But when prepared the right way, whole red potatoes are incredibly nutritious and satisfying. Here’s why we need to rethink the stigma:
Whole, Natural Foods: Unlike processed snacks, red potatoes are a whole, unprocessed food that offers a natural source of energy and essential nutrients. When you choose fresh, red potatoes, you’re opting for a food that’s free from artificial additives and preservatives.
Steady, Sustained Energy: The complex carbohydrates in red potatoes provide your body with a steady release of energy throughout the day, unlike simple sugars that lead to energy crashes. This makes red potatoes an excellent option for maintaining stable blood sugar levels.
Moderation Is Key: Like any food, portion control matters. When enjoyed in moderation and combined with lean proteins and healthy fats, red potatoes can fit seamlessly into a healthy, anti-inflammatory diet.
Red Potatoes: A Healthy, Anti-Inflammatory Option
When you choose red potatoes, you’re choosing a food that’s not only nutritious but also supports your body’s natural healing processes. Here’s why they should be a staple in your anti-inflammatory diet:
Rich in Antioxidants: The anthocyanins and vitamin C found in red potatoes help reduce inflammation and support your immune health.
High in Fiber: The fiber in red potatoes helps promote healthy digestion and keeps you feeling full longer, supporting healthy weight management.
Low in Fat: Naturally low in fat, red potatoes are a great choice for heart health, especially when prepared with healthy fats like avocado oil.
When enjoyed in their whole, unprocessed form, and paired with nutrient-dense oils and seasonings, red potatoes are a nourishing, anti-inflammatory food that can support your overall health.
Final Thoughts: Potatoes Are NOT the Enemy!
It’s time to break free from the myth that potatoes are inherently bad for you. Red potatoes are nutrient-dense, anti-inflammatory, and can be an important part of a balanced, nourishing diet. Whether roasted, baked, or mashed, red potatoes provide a satisfying, wholesome food that supports your body’s well-being.
So the next time someone tells you to avoid potatoes, you can confidently say: Red potatoes are NOT bad for you! They are a healthy, anti-inflammatory food that can support your body, improve digestion, and help reduce inflammation. Enjoy them in moderation as part of a wholesome, anti-inflammatory diet.
Hey there, fellow food lovers! Ever find yourself in a culinary conundrum, torn between sticking to your health goals and indulging in something absolutely mouthwatering? Well, worry no more! I’ve got the perfect solution that marries both worlds in a delicious harmony—my healthy, delicious, and juicy high-protein Bourbon Chicken recipe. Yes, you heard that right: bourbon chicken and healthy in the same sentence. Let’s dive into this flavor fiesta!
Let’s Talk Chicken
First off, let’s talk about the star of the show—chicken. Chicken breast is the go-to protein powerhouse, packing a whopping 31 grams of protein per serving. But wait, it gets better. We’re marinating this lean, mean protein machine in a deliciously-infused elixir that’s so good, you’ll be tempted to sip it straight from the bowl (please don’t, though; we need it for the chicken). This marinade is a delightful blend of bourbon (or you can sub Apple Cider Vinegar), coconut aminos, garlic, and a bit of coconut sugar for that perfect balance of sweet and savory. It’s like a spa day for your taste buds!
Bourbon vs. Apple Cider Vinegar
Now, I know what you’re thinking: “Bourbon? Isn’t that the stuff that makes me dance on tables at weddings?” Yes, the very same! But here, a little bourbon goes a long way in adding a depth of flavor that will make your taste buds do a happy jig. And don’t worry about the alcohol content—most of it cooks off, leaving behind a rich, caramel-like essence that makes this dish truly unforgettable. Plus, it’s a great way to impress your friends and family with your culinary prowess. Just imagine their faces when you casually drop, “Oh, it’s a bourbon marinade” into conversation. Instant chef cred!
Coconut Sugar? I barely know her!
Coconut sugar is the undercover superhero of sweeteners! Picture this: while regular sugar is busy plotting cavities and sugar crashes, coconut sugar is blending in, offering a caramel-like flavor with a lower glycemic index. It’s like the Clark Kent of sugars, keeping your energy levels steady and your sweet tooth satisfied without the post-dessert drama. Plus, it’s packed with nutrients like iron, zinc, and antioxidants, making it the James Bond of pantry staples — suave, multifunctional, and always leaving you wanting more. So next time you’re baking cookies or sweetening your coffee, let coconut sugar be your secret agent for a healthier, tastier mission.
In all seriousness, coconut sugar, (which is derived from the sap of the coconut palm tree), has gained popularity as a natural sweetener with several notable benefits. One of its primary advantages is its low glycemic index, which means it causes a slower rise in blood sugar levels compared to regular table sugar. This makes it a favorable option for those managing diabetes or aiming to maintain steady energy levels. Additionally, coconut sugar retains some of the nutrients found in the coconut palm, including iron, zinc, calcium, and potassium, offering a small nutritional boost. The presence of inulin, a type of dietary fiber, further aids in digestive health by promoting beneficial gut bacteria. As a minimally processed and eco-friendly alternative to conventional sugars, coconut sugar supports both personal health and sustainable agriculture practices.
Saute, Sauce, & Serve It Up!
The process couldn’t be easier. Are you ready for this?
First, you’re going to combine all of your sauce ingredients into a small sauce pan. Bring to a boil and let it continue to boil for about 16 minutes (until a nice, sticky glaze forms).
While your sauce in heating and boiling, dice your chicken and add it to a large skillet with a little bit of avocado or extra virgin olive oil. Season with salt and pepper and cook until the internal temperature reaches 165 degrees F.
Once your chicken is cooked through and your glaze is made, simply combine the two and serve your delicious chicken over rice (or cauliflower rice, if you’re going lower carb!)
Pro Tip: Double your glaze recipe and use it as a stir fry sauce. I love to get Trader Joe’s stir fry veggie blend and sauté that in a wok with some EVOO and then add my sauce at the end! It makes for a delicious (and totally nutritious) meal!
Conclusion
So, whether you’re meal prepping for the week or looking for a show-stopping dish for your next dinner party, this healthy, high-protein bourbon chicken recipe has got you covered. It’s quick, it’s easy, and most importantly, it’s ridiculously delicious. Give it a try and let me know how it goes—preferably with photos of your own bourbon-infused dance moves. Happy cooking!
Bourbon Chicken
Yield: 8 Servings
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Discover the ultimate guilt-free comfort food with my mouthwatering Bourbon Chicken recipe! 🍗✨ This dish is not only delicious but also packed with protein to keep you energized throughout the day. Juicy chicken breast, chopped and marinated in a sweet and savory bourbon sauce, then perfectly seared and simmered to tender perfection. Ideal for a weeknight dinner or meal prep, this recipe is sure to become a family favorite. Serve it over fluffy white rice or alongside steamed veggies for a complete and satisfying meal.
Ingredients
For the Sauce
1/2 cup Coconut Sugar
1/2 cup Bourbon (or sub Apple Cider Vinegar)
1/2 cup Coconut Aminos (can sub Soy Sauce, but Coconut Aminos add a sweeter flavor and elevate the sauce).
In medium sauce pan, combine all sauce ingredients. Whisk well and bring to a boil.
Once boiling, keep heat on high and allow to boil until a sticky glaze forms, whisking often. Tip: This usually takes about 10-15 minutes for me.
While your glaze is forming, place chicken into skillet and generously season with salt and pepper.
Cook chicken until internal temperature reaches 165 degrees F.
Once finished, pour glaze over chicken and combine well. Serve over white rice with yum yum sauce.
If adding sautéed veggies, simply sautée them until tender (about 5-7 mins) in a wok or skillet with 2 tbsp of EVOO or Avocado oil, season with salt and pepper.
That's it!
Notes
Note: This recipe makes enough chicken and sauce to serve 8 people. If you would rather serve four and add sauteed and sauced veggies, simply half the chicken in the recipe, but keep the sauce measurements the same. Use half of the sauce for your chicken and the other half for your veggies!
You could also just add the sauteed veggies to the pan of cooked chicken and sauce it all together, but this will result in a less saucy dish overall.
Welcome, foodies and flavor enthusiasts, to my Bang Bang Chicken Wontons Recipe post!
Today, we’re embarking on a culinary adventure that promises to be both tasty and nutritious. If you’ve been searching for a dish that combines mouth-watering flavors with a protein punch, look no further than my delicious Bang Bang Chicken Wontons! Not only are these little pockets of joy incredibly satisfying, but they’re also the perfect snack or appetizer to impress your friends and family. So, let’s dive into the magic of these delectable bites!
These Bang Bang Chicken Wontons are Bang Bang-in
First things first: what exactly makes Bang Bang Chicken Wontons so delectable? It’s the perfect marriage of crispy wonton wrappers and a savory, protein-packed chicken filling, all drizzled with a tantalizing sauce that boasts the perfect blend of spicy and sweet. Think of it as a flavor explosion that leaves you craving more with each bite. The filling is made with tender ground chicken, mixed with a blend of garlic chili sauce, 0% greek yogurt (for a protein punch), sriracha, honey, and a sprinkle of sesame seeds. High in protein and rich in flavor, this filling is a game-changer for anyone looking to up their snack game, or for my Bari-besties out there looking to maximize every bite.
Sauce Goals: Spicy & Savory
Now, let’s talk about the sauce—because what’s a Bang Bang dish without its signature sauce? The Bang Bang sauce is where the magic truly happens. A creamy concoction of greek yogurt (you can use mayo if you prefer), garlic chili sauce, and a hint of sriracha, this sauce delivers a kick that’s just spicy enough to keep things interesting. It’s the perfect complement to the crunchy wonton exterior and the savory chicken filling. Garnish your wontons with some sesame seeds and chopped cilantro or green onion, and voilà! You’ve got yourself a dish that’s not only protein-packed and delicious but also Instagram-worthy.
Bang Bang Chicken Wontons: A Conclusion
In conclusion, Bang Bang Chicken Wontons are more than just a snack—they’re an experience. They’re the kind of dish that makes you want to dance a little happy dance in your kitchen because you’ve discovered something truly special. They’re easy to make, packed with protein, and bursting with flavor. So, the next time you’re looking to impress or simply indulge in something delightful, whip up a batch of these wontons. Your taste buds—and your protein intake—will thank you! Happy cooking, and may your Bang Bang Chicken Wontons bring you all the joy and deliciousness you deserve.
Bang Bang Chicken Wontons
Yield: 12 Wontons
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Looking for a spicy, delicious, and protein-packed dish? Try my Bang Bang Chicken Wontons! Perfectly portioned and bariatric-friendly, these wontons are filled with tender chicken and a zesty, creamy sauce that will tantalize your taste buds. Ideal for post-surgery meals or anyone seeking a healthier yet indulgent option. Get ready to savor every bite of this guilt-free delight! #BariatricFriendly #HealthyEating #SpicyChicken #ProteinPacked #BangBangWontons
Ingredients
For the Wontons
24 Wonton Wrappers
1 tsp Avocado Oil
1 lb Ground Chicken, browned
Salt & Pepper, to taste
Sesame Seeds for garnish, optional
For the Sauce
1/2 cup 0% Greek Yogurt or Light Mayonaisse
1/4 cup Chili Garlic Sauce
1 tsp of Rice Vinegar or Lemon Juice
1 tbsp Sriracha
1 tbsp Honey
Instructions
1. Start by preheating your oven to 350 degrees F.
Next, take all 24 wonton wraps and place them into a greased muffin tin (Tip: put two wraps together turning them so the corners are staggered).
Bake for 8-10mins, or until slightly brown and crispy.
Remove wonton wraps from oven, set aside to cool.
Next, in a large skillet, warm your avocado oil.
Brown 1 lb ground chicken (season with salt and pepper).
Once the chicken is thoroughly cooked, add sauce to chicken and toss well.
Drop approximately 2 tsp of the sauced ground chicken mixture into each wonton cup.
Lightly garnish with sesame seeds
Enjoy!
Nutrition Information:
Yield: 12Serving Size: 1 Wonton Cup Amount Per Serving:Calories: 110Total Fat: 3.8ggNet Carbohydrates: 10.8gProtein: 9.1gg
So, you’ve just braved the wild world of weight loss surgery and emerged victorious. Your protein goal seems pretty high, but you’ve got the power and you’re shedding pounds, trusting the process, and gaining a new lease on life. Congratulations! This is just the beginning of the journey.
As our surgeons and dietitians have said over and over again, It’s crucial to ensure your body gets the nutrients it needs to stay strong, healthy, and vibrant. Enter the superhero of post-surgery nutrition: protein. It’s the muscle-mending, energy-boosting, hunger-curbing nutrient you didn’t know you needed, but now can’t live without. And boy, do I have some tasty tips to share on maximizing your protein intake!
Protein Powerhouse #1: Cottage Cheese
First on the list: Cottage Cheese. This lumpy delight isn’t just for your grandma’s breakfast. Packed with protein, it’s a versatile snack or meal addition. But here’s a pro tip—read those labels! When choosing low-fat options, watch out for added sugars sneaking in as flavor enhancers. Cottage cheese is like the chameleon of dairy; you can mix it with fruits, veggies, or even a spoonful of peanut butter for a protein-packed punch.
Protein Powerhouse #2: 0% Greek Yogurt
Next up, let’s talk about 0% Greek Yogurt. Fage (pronounced fa-yay), anyone? This creamy delight is like the Swiss Army knife of the protein world. It’s low in fat but high in satisfaction. Toss in some berries or a drizzle of honey and you’ve got yourself a snack that feels indulgent but is actually good for you. Greek Yogurt is also incredibly versatile. Try substituting it in any recipe that calls for sour cream or mayonnaise (like my incredibly delicious Bang Bang Chicken Wontons). Pre-surgery, I hated greek yogurt. It was too sour tasting and I could not do the texture. Post surgery, I go through several tubs every month! The Fage brand is my favorite. I find it excellent because it isn’t too intense. It tastes just like sour cream, honestly.
Protein Powerhouse #3: Beef Jerky
Oh, and did I mention Zero Sugar Beef Jerky? Perfect for those on-the-go moments when you need a quick protein fix but don’t want to compromise on health. It’s like having a personal protein-packed bodyguard in your pocket.
Protein Powerhouse #4: Pre-made Protein Shakes
For the shake enthusiasts, Premier Protein Shakes are a delicious option if you don’t mind artificial sweeteners. If you’re more of a clean eater or vegan, OWYN brand shakes have your back. And here’s a fun tip—if you’re a coffee lover, why not make a ‘proffee’? Add your protein shake to 6-8 oz of coffee, throw in some ice, and you’ve got a refreshing, protein-boosted beverage. Elevate it with Jordan’s Skinny Sauces and Syrups; my faves are Dark Chocolate Espresso and Salted Caramel—yum!
Protein Powerhouse #5: Protein Chips
Quest Protein Chips are my ride-or-die (especially the Spicy Sweet Chili flavor). I know they are expensive, but have you tasted them?! They are so delicious and feel so “normal” and “non-diety” that I will continue to pay the astronomical price of $2.98 per 1.1 ounce bag. Fun fact about me- I love Mexican food. Probably (a lot) more than the average person. My favorite dish is Arroz con Pollo and I can never get enough. Since surgery, I have found that taking a small baggie in my purse with two street taco-sized mission tortillas and a bag of quest chips (in Loaded Taco, Spicy Sweet Chili, or Ranch) makes me feel like I am not missing out on anything from my former stomach-days.
Protein Powerhouse #6: Lean Meats
Lean meats like chicken breast, ground chicken, ground turkey, and/or turkey burgers are also excellent choices. Try whipping up a flavor-filled protein recipe like my Clean and Delicious Bourbon Chicken, these Maple Turkey Burgers, or my absolutely decadent and guilt-free Protein Cheesecake (with a whopping 25g per slice!) Recipes like these can make your meals both nutritious and delicious.
Protein Powerhouse #7: Cheese Sticks
My surgeon recommends low-fat/light dairy options as they are lower in fat and calories, so I typically opt for light cheese sticks. I find them to be a quick and convenient snack on the go. Typically, I pair my cheese sticks with some grapes or a handful of pistachios as this is a simple and easily portable way to get in some solid nutrition, but if you’re really feeling something more gooey, cheesy, and fried, try wrapping your cheese stick(s) in a wonton wrapper and placing in the air fryer!
Protein Powerhouse #8: Collagen Peptides
Next up: collagen peptides. While not a complete protein source, collagen peptides are fantastic for joint and bone health, hair, skin, and nails. My go-to peptides are made by Vital Proteins. I usually get the unflavored one because it sits the best for my stomach, but if you’re looking for another yummy option, try making some collagen hot chocolate with Vital Proteins Chocolate Collagen Powder Supplement.
Protein Powerhouse #9: Protein Powders
For the culinary adventurers out there, Isopure’s unflavored protein powder is a dream for adding to recipes—mix it into soups, salad dressings, or even brownie batter. Some people can get away with adding some to their gatorade, coffee, and even water- but I find it to have a distinct taste personally and I just can’t do that. Baking into recipes or flavorful dishes works like a charm though!
The Whole Foods 365 Grass Fed Whey protein powder is probably my holy grail. Blend it into smoothies or bake it into your favorite treats. This stuff is a key ingredient in my delicious high-protein cheesecake recipe, but it tastes great in just about anything you put it in!
Let’s not forget about Seeq Protein Powder, which tastes like melted Jolly Ranchers—seriously! It’s sweet, so best to dilute it, but it’s a fun way to meet your protein goals. For those moments when a chocolate or milky shake just won’t cut it, Seeq will save the day (and your macros).
Protein Powerhouse #10: Fairlife Non-Fat Skim Milk
Last, but certainly not least- Fairlife Non-Fat Skim Milk is a lactose-free, protein-packed marvel. With 13g of protein per 8 oz serving, it’s the perfect base for a protein coffee that’ll have you starting your day with a bang.
So, GET IT, FRIEND! Embrace these protein-packed options and continue your journey with strength, vitality, and, most importantly, deliciously good health. Your post-surgery body will thank you!
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Welcome, friend! 🌿✨
Hi, I’m Molly! 🌿✨ I’m passionate about helping others flourish—mind, body, and spirit. After a life-changing health transformation, including bariatric surgery and overcoming challenges with faith, I’m learning to thrive, even in the messiness of life. As a future Clinical Mental Health Counselor and Holistic Health Practitioner, I share tips on health, wellness, and personal growth to inspire you to bloom into the best version of yourself.
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