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Indulgent and nostalgic recipes, made healthier. Check reels tab for my high protein recipe videos!

11/11/2026

Queso Chicken & Rice

Tender taco-seasoned chicken over fluffy basmati rice, smothered in a creamy, cheesy queso sauce with green chiles and cilantro. All the comfort of your favorite Tex-Mex night in a freezer-friendly meal prep. Makes 5 servings at 515 calories and 48g of protein each!

Per serving (makes 5)
515 Calories
48g Protein
51g Carbs
13g Fat

Ingredients:
24oz chicken breast
1.5 tsp avocado oil
1.5 Taco seasoning packets (or enough taco seasoning to cover each side)

300g basmati rice

HIGH PROTEIN QUESO SAUCE:
250g 2% Plain Greek yogurt (or blended cottage cheese)
85g red enchilada sauce
85g pico de gallo
85g cheddar cheese
100g 1/3 fat cream cheese
65g diced green chiles
20g nutritional yeast (optional)
10g brown sugar (optional)
1/2 tsp garlic powder
1/2 tsp onion powder
Pinch of salt
Chopped Cilantro

I post hundreds of free recipes here, but if you want an easier way to follow along, check out our 3 cookbooks in hardcover and ebook at the link in bio. Want a free recipe in your inbox every Saturday? Join our newsletter and come hang out with us in the Stealth Health Kitchen Community on Facebook!

11/10/2026

BBQ Chicken Loaded Baked Potato Casserole

BIG BATCH Bakes, Episode 1

Per serving (Makes 10)
580 calories
55g protein
48g carbs
19g fat

Entire casserole:
5800 calories
550g protein
480g carbs
190g fat

—

BBQ Chicken
1800g (64oz) boneless, skinless chicken thighs
180g (3/4 cup) BBQ sauce
45g (3 Tbsp) tomato paste
15g (1 Tbsp) olive oil
2 Tbsp Morton kosher salt
1 Tbsp black pepper
1 Tbsp smoked paprika

Blended Cream Sauce:
450g (2 cups) 2% cottage cheese
Rendered BBQ chicken juices

Potatoes
2250g (5lb) Yukon gold potatoes, unpeeled and cut into chunks
85g (3oz) bacon bits

Loaded Toppings
1 large red onion, diced
1 bunch green onions, diced
227g (2 cups) full-fat sharp cheddar, shredded

Equipment needed:
2 foil loaf pans
1 medium foil roaster pan (15” x 11” x 3”)

—

Instructions

1.) Mix chicken thighs with BBQ sauce, tomato paste, olive oil, salt, black pepper and smoked paprika until coated. Pack tightly into 2 foil loaf pans. Cover and refrigerate at least 1 hour, longer is better

2.) Preheat oven to 400°F. Uncover loaf pans, place on a sheet pan and bake 55-60 minutes. Rest chicken in the pans for 15-20 minutes.

3.) Remove rendered juices, and blend with cottage cheese

4.) Meanwhile, add potatoes to a 7qt+ pot and cover with cold water. Bring to a boil over high heat, boil 20-25 minutes until fork-tender. Drain, return to pot and mash. Mix blended cream sauce into mashed potatoes along with bacon bits, mix until desired consistency

5.) Spread potatoes into a 15” x 11” x 3” foil roaster pan on top of a sheet pan. Sprinkle with 1/2 of the red onion and green onions.

6.) Finely chop chicken and spread over potatoes. Add remaining onions, then shredded cheddar, bake for 20 minutes, then rest 10 minutes. Divide into 10 servings.

After reheating, top with Greek yogurt or sour cream if desired!

To reheat, just microwave from frozen for ~6 mins, let sit covered for a few minutes, then enjoy!

11/09/2026

Peanut Miso Chicken

Peanut butter and white miso bring a rich, savory-sweet depth to slow-cooked chicken thighs, with a little chili heat to keep every bite interesting. Toss it in the slow cooker, walk away, and come back to seven rice bowls that taste like your favorite takeout order. Makes 7 rice bowls at 610 calories and 50g of protein each!

Per Rice Bowl (Makes 7):
610 Calories
50g Protein
67g Carbs
16g Fat

Per 4oz serving (meat only, makes 12):
210 Calories
26g Protein
7g Carbs
9g Fat

Ingredients:
48oz boneless skinless chicken thighs

Peanut Miso Sauce:
120g (8 Tbsp) peanut butter
60g (4 Tbsp) white miso paste
60g (4 Tbsp) soy sauce
40g (2.5 Tbsp) maple syrup
30g (2 Tbsp) rice vinegar
20g (4 tsp) grated ginger
20g (4 tsp) grated garlic
Red chili flakes, black pepper & sesame seeds to taste

Add half of Peanut Miso sauce before cooking, half after cooking

Splash of chicken bone broth or water

High: 3-4 hours
OR
Low: 4-5 hours

For Rice Bowls:
480g short grain rice (dry weight)
Garnish with green onions and sesame seeds

Evenly distribute peanut miso chicken, steamed rice, and green onions to 7 meal prep containers. Store frozen, microwave to reheat, and enjoy!

I post hundreds of free recipes here, but if you want an easier way to follow along, check out our 3 cookbooks in hardcover and ebook at the link in bio. Want a free recipe in your inbox every Saturday? Join our newsletter and come hang out with us in the Stealth Health Kitchen Community on Facebook!

11/08/2026

welcome to BIG BATCH Bakes

The third and final chapter of my BIG BATCH meal prep series

This one, is all about comfort food

From breakfast bakes & casseroles, to cheesy pastas & lasagna

I’ve reimagined the most indulgent category of food, to be high-protein and lower calorie

So you can make these meals when you have a crowd to impress, or when you’re meal prepping for yourself and taking steps towards your goals

I have 36 (!!) of these recipes going in my next cookbook, but over the next few weeks, I’ll be sharing some of my favorites

Stay tuned for recipes that’ll keep you eating good over the holidays, while staying on track with your fitness goals 💪

- Tom

11/06/2026

Creamy Southwestern Style Chicken & Rice

Seasoned chicken thighs over southwestern-style rice with a cool, smoky chipotle cream drizzle - all the flavor of your favorite Tex-Mex spot in an easy, freezer-friendly meal prep. Makes 5 servings at 505 calories and 41g of protein each!

Per serving (makes 5)
505 Calories
41g Protein
58g Carbs
13g Fat

Ingredients:
28oz boneless skinless chicken thighs
Seasoned with salt, garlic, onion, smoked paprika, chili powder

280g basmati rice
2 cans Amy’s southwestern vegetable soup (or any veggie soup of choice)
240ml chicken bone broth
1 tablespoon soy sauce
Garlic + onion powder and any other seasonings of choice

Chipotle sauce:
80ml Mexican crema
60g Greek yogurt
35g 1% milk
5g honey
Pinch of salt
2 tspns diced chipotle peppers in adobo
1/4 tspn lime juice

Garnish with cilantro

This is a featured recipe in my meal prep cookbook (available in my bio!) - which includes 100+ of my best, most indulgent, high protein meal prep recipes including: Chicken Fried Rice, Chipotle Burrito Bowls, 15+ variations of my famous Meal Prep Protein Burritos… and many more! Your support enables me to continue posting recipes here for free 🙏

11/04/2026

The Best High Protein Chicken Tikka Masala

All the flavors of your favorite chicken tikka masala, made at home with tender marinated chicken and a rich, spiced tomato cream sauce. Paired with rice, it makes a filling, high-protein meal that’s ready whenever you need it. Makes 8 servings.

Per serving (makes 8, includes rice)
520 Calories
48g Protein
55g Carbs
12g Fat

Per serving (makes 8, tikka masala only)
300 Calories
40g Protein
11g Carbs
12g Fat

——

CHICKEN
1350g (48oz) chicken breast
160g (2/3 cup) 5% greek yogurt
15g (1 Tbsp) garlic paste
15g (1 Tbsp) ginger paste
1 lemon’s juice
1.5 Tbsp tikka masala seasoning*
2 Tbsp salt

MASALA SAUCE
25g (1.5 Tbsp) oil or ghee
2 onions, chopped
30g (2 Tbsp) garlic paste
30g (2 Tbsp) ginger paste
60g (4 Tbsp) tomato paste
2 tsp tikka masala seasoning*
2 tsp garam masala
400g (14.5oz) can of diced tomatoes
1 cup of water

Finishing ingredients:
150g (1/2 cup) 5% Greek yogurt
90g (1/3 cup) heavy cream
Salt to taste
15g Sugar + 15g zero cal sweetener
Handful chopped cilantro

RICE
440g rice (dry weight)
880ml chicken bone broth
Salt to taste

——

*I order the Tikka seasoning from Amazon, “Rani Tikka Masala Seasoning” for convenience. You can also use tandoori masala seasoning (more common in stores), or use the simplified mix below:

2 tablespoons paprika
2 tablespoons coriander
1 tablespoon garam masala
1 tsp cayenne

——

Separate rice and tikka masala into 8 even servings. Store frozen and it will last for months - simply microwave for 4-5 minutes to reheat and enjoy!

If you want more indulgent meal prep recipes like this one, check out my cookbooks in my bio (300+ total recipes) 🫡

11/02/2026

Slow Cooker Birria

Set it, forget it, and come back to tender, deeply flavored birria that’s ready for whatever you’re craving. Quesabirria tacos, loaded fries, burrito bowls, or ramen, all from one slow cooker batch. Makes 16 servings at 175 calories and 28g of protein per 4oz serving!

Per serving (~4oz servings, makes 16)
175 Calories
28g Protein
1g Carbs
6g Fat

Ingredients:
2 onions, roughly chopped
10 cloves garlic, minced or crushed
20g avocado oil (~1.5 tablespoons)

10 guajillo chiles
3 ancho chiles
De-stemmed & de-seeded

32oz beef bone broth (896ml)
~1 cup of water

1 tablespoon coarse salt
1 tablespoon ground cumin
1 tablespoon dried oregano
1 tablespoon black pepper
1 teaspoon paprika

90ml apple c***r vinegar (6 tblspns)
240ml red enchilada sauce (~1 cup)
Handful of cilantro stems

64oz top sirloin, trimmed of all exterior fat (can also use London broil, flank steak, or any other lean cut of steak)

3 bay leaves

Cook on Low:
7-8 hours

Additional notes:
- Steak Nutrition Facts: I use the USDA FoodData Central database for macros - this source was specifically “Beef, Top Sirloin, Separable Lean Only, Trimmed to 1/8” Fat, all grades, raw” - macros for this source (per 4oz): 150 Cals, 25g Protein, 4.6g Fat. If you buy packaged sirloin it’s very likely going to show much higher fat - just trim all exterior fat and any large chunks of fat within the meat (normal marbling is fine)

- While I do recommend searing the steak for best flavor, this still came out as one of the best tasting birria’s I’ve ever had without searing in the video. If you have time/energy, sear, if not, don’t worry about it

- I recommend storing each serving frozen - to reheat, simply add 1/4 cup of water and microwave for ~4 minutes

Recipe ideas:
- Quesabirria Tacos
- Birria Burrito Bowls
- Birria Burritos
- Birria Loaded Fries
- Birria Ramen

Pair w fresh diced onions, lime juice and cilantro for best flavors 🤌

I post hundreds of free recipes here, and I also link my cookbook website if you want to support me or are looking for a convenient way to follow my recipes!

10/31/2026

Another look into my next meal prep cookbook 📚

I don’t think I’ve ever enjoyed creating something as much as I’ve enjoyed creating this book

I’ve done everything I can to fully focus on what matters: making a book that I love, and that feels real

The photos are all taken in the moment the recipe was created. Most photos in the book came when I tested a recipe on a random afternoon, tasted it, went “woah that’s good”, and proceeded to run to my closet, grab my light and tripod, and took a photo of the food with my iPhone

For better or worse, the food presented in the book is exactly how it looked when I cooked it as written. I like to believe this means the odds of yours looking at least as good (or better) than mine, is pretty high

My goal is to bring a new level of joy to the process of meal prepping and eating healthier - and I think the only way to ensure other people will feel that while making my recipes, is to make sure I’m feeling it while making them myself

These are without a doubt the best recipes I’ve ever made

A major positive about self publishing, is that the turnaround time from book completion -> release date is much quicker than the traditional routes

So it’ll be here sooner than you think 🤝

- Tom

10/30/2026

Creamy Sausage & Bacon Breakfast Burritos

44g of protein before you even leave the house - chicken sausage, bacon, and cheesy steamed eggs wrapped up and ready to go. Breakfast meal prep that actually holds up in the freezer. Makes 6 burritos at 435 calories and 44g of protein each!

Per burrito (makes 6)
435 Calories
44g Protein
30g Carbs
17g Fat

Ingredients:
6 chicken sausages (these were from Target)
6 slices center cut bacon

3 tspn corn starch*
360g egg whites
90g low fat cheddar
Salt pepper
*the corn starch is specifically added here so that these can be frozen/reheated. It helps hold in moisture & prevent significant water purge on the reheat.

MICROWAVE STEAM COOK:
Microwave in 45 second increments. After each microwave - scrape the edges, mix thoroughly, then add back to microwave. The eggs are done cooking when they’re *mostly* firmed up - they’ll continue cooking after removing. If they’re slightly runny but seem close to done, let them sit for a few minutes and they will likely finish cooking with the residual heat.

This method cooks the eggs without direct heat - helping them retain more moisture, keeps them from sticking to pans/over cooking, and removes the need for any added oil. Also requires less dishes 👌

6 burrito tortillas
I used the high protein/low carb tortillas - but any burrito tortilla works. For reference - they’re 170 calories each, so adjust macros as needed based on the tortilla you use.

Finish with:
Spoonful of fat free Greek yogurt
Hot sauce of choice

If you want more indulgent meal prep recipes like this one, check out my cookbooks in my bio (300+ total recipes) 🫡

10/28/2026

Beef Bulgogi Burrito

Sliced sirloin marinated in a sweet and savory bulgogi sauce, wrapped up with creamy sriracha rice and a gochujang spicy mayo - Korean BBQ meets frozen burrito, and it works better than it has any right to. Makes 11 burritos at 515 calories and 40g of protein each!

Per Burrito (makes 11)
515 Calories
40g Protein
61g Carbs
11g Fat

Ingredients:
48oz Top Sirloin
Freeze 40-60 mins
Slice thin

Tenderizer:
4 tablespoons water
2 teaspoons baking soda
Soak with meat for 15 mins

Bulgogi Marinade:
6 tbsp soy sauce
4 tbsp honey
3 tbsp gochujang
2 tbsp dark soy sauce
3 tbsp zero cal sweetener*
2 tbsp garlic purée
2 tbsp ginger purée
1 tbsp toasted Sesame oil
1 tbsp rice vinegar
1/2 yellow onion
Salt & black pepper, to taste
*optional

Creamy Sriracha Rice:
240g sushi rice (dry weight)
400g plain skyr or Greek yogurt
50g sriracha
Handful of cilantro or green onions
Salt & garlic to taste

11 burrito tortillas

Garnish with green onions and sesame seeds

Low Cal Spicy Mayo:
150g low fat skyr or Greek yogurt
75g light mayo
15g gochujang
20g milk (or until desired consistency)
Pinch of salt
Sriracha to taste (optional)

REHEAT INSTRUCTIONS: remove from freezer, wrap in a paper towel, microwave for 2-3 mins, then air fry at 375 for 6-8 minutes to crisp up your tortilla, or pan fry

Notes:
- The baking soda + water step is a common stir fry technique, “velveting”, which alters the pH of the exterior of thin sliced meat keeping it tender as it cooks. This can work with any cheap/typically tougher cut of meat and makes it super tender. If you find it creates an off taste (it shouldn’t) - you can also rinse the meat after soaking in baking soda
- You can store the spicy mayo for 10-14 days refrigerated - or, equally distribute it on the interior of the burrito before rolling
- Macros for Top Sirloin, Lean Only, Trimmed (referencing the USDA food database), per 4oz: 150 cals, 25g Protein, 4.5g Fat

I post hundreds of free recipes here, and I also link my cookbook website if you want to support me or are looking for a convenient way to follow my recipes!

Address

2054 Forest Lane
Garland, TX
75042

Website

http://stealthhealthcookbook.com/, https://www.facebook.com/share/g/1JG7Z1netz/

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