50 Healthy Recipes for January
50 seasonal, healthy recipes to cook in January! You will find make-ahead high protein breakfasts, meal prep lunches, easy dinners, lightened-up desserts, snacks and treats in this all-star collection! Cook your way through these healthy recipes using seasonal ingredients!
Now that it’s January and the holiday season is over, many of us are trying to eat healthier and more balanced, nutritious meals. I thought I’d share some of my favorite healthy and healthy-ish recipes from the blog with you, many of which make the best use of seasonal ingredients!
Think cozy and warming soups, quick and flavorful meal prep lunches, and breakfasts that taste like decadent desserts but are full of all things good for you. You’ll also find some easy dinners for busy weeknights, lightened-up pasta and noodle dishes that are high in protein and fiber to keep you full and fueled!
And of course, there’s always room for a couple of lighter desserts and some snacks and treats!
I hope these flavor-packed recipes that are full of nutrients will nourish you, help you feel more balanced, and fuel your health journey, whatever are your goals!
Table of contents
What’s in season in January?
Depending on the region and climate, foods that are in season in January can vary. However, below is a general list of foods that are in season during winter months.
- Root vegetables: Carrots, sweet potatoes, potatoes, parsnips, beets, and turnips.
- Winter greens: Leafy greens such as kale, spinach and chard are abundant in colder climates.
- Winter squash: Butternut squash, acorn squash and spaghetti squash.
- Brussel sprouts: These mini cabbage-like vegetables are usually in season throughout winter.
- Pears: You’ll find several varieties at the supermarket and farmers market as they are harvested in the fall and continue to be available in the winter months.
- Citrus fruits: Oranges, tangerines, grapefruit, limes and lemons are particularly abundant in January.
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Breakfast
Khorasan Wheat Puffs Granola
Khorasan Wheat Puffs Granola is easy to make, wonderfully crunchy, and naturally sweetened with maple syrup. It’s packed with hearty oats, puffed Khorasan wheat, nuts, seeds, toasty coconut flakes, warm spices and a colorful mix of dried fruit. It’s perfect for topping on yogurt, with milk, or as a snack on its own!
High Protein Granola
Made with nuts, seeds, and naturally sweetened with maple syrup, this easy to make High Protein Granola gets a boost of protein from vanilla protein powder. It’s the perfect breakfast with yogurt or milk and some fruit to kick off your morning!
Matcha Overnight Oats with Berries
This Matcha Overnight Oats recipe is an easy to make high protein breakfast with irresistible matcha and vanilla flavors and a hint of warm cinnamon. Topped with fresh berries, almonds, seeds and pecan butter, this is a delicious healthy breakfast that will keep you full and fueled for hours!
Golden Milk Granola
Cozy, crunchy, and golden-hued, this Golden Milk Granola is easy to make, naturally sweetened with maple syrup and as beautiful as it is nourishing. It’s infused with warming spices like turmeric and cardamom and has an irresistible floral flavor and aroma from saffron! Perfect for breakfast or a healthy snack!
Almond Croissant Baked Oats
These Almond Croissant Baked Oats are quick and easy to make and a high protein and high fiber breakfast! Full of irresistible almond flavors, fresh blueberries and topped with flaked almonds, this meal prep friendly baked oats will keep you full and energized for hours!
Cottage Cheese Baked Oats
This high protein Cottage Cheese Baked Oats recipe is easy to make and tastes like soft and tender cake! Packed with protein, fiber and healthy fats, this healthy breakfast is guaranteed to start off your morning right!
Tiramisu Overnight Oats
Creamy, thick and full of delicious coffee flavors, this high protein tiramisu overnight oats is easy to make and a decadent tasting healthy breakfast!
Cottage Cheese Overnight Oats – 4 Flavors!
High protein Cottage Cheese Overnight Oats are easy to prep in just minutes, meal prep friendly and a well-balanced nutritious breakfast! It also tastes like dessert and will keep you full and fueled all morning!
Healthy Air Fryer Granola (Quick & Easy Recipe!)
This Healthy Air Fryer Granola is quick and easy to make in just 15 minutes, full of large crispy clusters and downright delicious!
Carrot Cake Granola
Easy to make, extra crispy and full of warm spices and classic carrot cake flavors, this Carrot Cake Granola is so tasty! Perfect for breakfast or as a healthy snack!
Chocolate Peanut Butter Banana Overnight Oats
Make your morning delicious with these Chocolate Peanut Butter Banana Overnight Oats! They’re quick and easy to make, packed with protein and fiber, and full of the BEST rich chocolate, sweet banana, and creamy and nutty peanut butter flavors!
Banana Bread Baked Oats
This one is for banana bread lovers! Easy to make and full of all things good-for-you, these Banana Bread Baked Oats get a serious boost of protein from protein powder!
Lunch & Dinner
Creamy Chicken Sausage Pasta
Italian chicken sausage, pasta, spinach, mushrooms get tossed in a lighter creamy tomato sauce in this quick and easy Creamy Chicken Sausage Pasta! It’s easy to make in 30 minutes and a delicious high protein dish that’s perfect for any night of the week!
Black Pepper Chicken and Tofu Protein Rice Bowl
This bold and savory Black Pepper Chicken and Tofu Protein Rice Bowl is a delicious meal with tender chicken, silken tofu, and a quick flavor-packed homemade black pepper sauce that brings everything together. Ready in under 30 minutes, it’s great easy dinners on busy weeknights!
Greek Yogurt Pizza Dough
This Greek Yogurt Pizza Dough is quick and easy to make with a few staple ingredients, doesn’t have yeast or a rise time, and produces tasty homemade pizzas! Customize these healthy pizzas with your favorite toppings and enjoy them for lunch, dinner or anytime a pizza craving hits!
Cottage Cheese Pasta with Tomato, Arugula and Chicken
This Cottage Cheese Pasta with Tomato, Arugula and Chicken is quick and easy to make and full of incredible flavors! Seared seasoned chicken pieces and pasta get tossed in a creamy cottage cheese pasta sauce that’s made with sweet cherry tomatoes, arugula, fresh basil and Parmigiano Reggiano cheese!
Easy Air Fryer Chicken Breast (Juicy and Tender!)
Learn how to cook tender, perfectly seasoned, juicy Air Fryer Chicken Breasts with a fuss-free easy method that works every time! You can serve them as a main with cooked veggies and potatoes. Or slice, cube, or shred them and use for meal prep!
Mexican Chicken, Sweet Potato and Black Bean Skillet
An easy one-pan meal that’s incredibly flavorful, this meal prep friendly dish is full of smoky and spicy flavors! It’s healthy, filling and perfect for easy lunches or dinners!
Baked Spicy Chicken Meatballs
These Baked Spicy Chicken Meatballs are easy to make, healthy and loaded with flavor! They’re also extremely juicy, great for meal prep! Eat them plain on their own or toss them in my sticky, sweet and spicy Thai Sweet Chili Peanut Sauce for a true party in your mouth!
Thai Red Curry Lentil Soup with Sweet Potatoes
Easy to make in one pot and full of aromatic Thai red curry flavors and warming spices, this hearty lentil soup with sweet potatoes and ground chicken is satisfying and SO delicious!
Creamy Cajun Sausage Pasta with Shrimp (with Cottage Cheese)
This Creamy Cajun Sausage Pasta with Shrimp is a quick 30-minute meal that’s bursting with bold, spicy and smoky flavors! Juicy sausage, succulent Cajun shrimp, al dente pasta, fresh cherry tomatoes, bell peppers and onion come together in a creamy, protein-packed cottage cheese pasta sauce!
Creamy Zucchini Pasta Sauce with Ricotta, Basil and Spinach
Creamy Zucchini Pasta Sauce is quick and easy to make and full of bright and refreshing flavors! Caramelized zucchini, fresh basil, and baby spinach get blended with ricotta, lemon and Parmigiano Reggiano cheese to make the most incredible flavor-packed pasta sauce that’s full of green goodness! (This recipe also works well with other winter squashes like Delicata squash, Kabocha, and acorn squash for a sweeter flavor profile)!
Cottage Cheese Egg Salad (No Mayo, High Protein, Easy)
This healthy Cottage Cheese Egg Salad is made with blended cottage cheese instead of mayonnaise and great for a high protein lunch and meal prep! It’s easy to make, customizable with your favorite herbs and seasonings, and so delicious!
Healthy Buffalo Chicken Salad
This Healthy Buffalo Chicken Salad recipe is creamy, spicy, and packed with protein thanks to cottage cheese! Use in lettuce wraps, sandwiches, loaded baked potatoes. A great option for meal prep, high-protein lunches, or using up leftover rotisserie chicken!
Air Fryer Salmon Fillets
Learn how to make crisp on the outside and perfectly tender, moist, and flaky salmon fillets in your air fryer. This Air Fryer Salmon Fillets recipe is quick and easy, fuss-free, and a great way to add protein and healthy fats to a meal! Ready in under 15 minutes!
Air Fryer Potato Wedges
Crispy on the outside, fluffy on the inside, and seasoned to perfection with everyday seasonings, these Air Fryer Potato Wedges are a comforting yet healthy side dish or snack and incredibly easy to make in your air fryer.
Air Fryer Sweet Potato Wedges
These Air Fryer Sweet Potato Wedges are easy to make in 20 minutes and are crispy on the outside and tender on the inside. All you need is 4 ingredients and your favorite dipping sauce to enjoy them as a delicious and healthy side dish or snack!
Easy Skillet Lasagna with Cottage Cheese (40 Minute Recipe!)
This Easy Skillet Lasagna has all the traditional flavors in a classic lasagna dish but is a healthier and high protein one-pan meal made with ground chicken and cottage cheese! It’s ready in just 40 minutes and perfect for any night of the week!
Chili Garlic Chicken and Broccoli Stir-fry
Tender chicken pieces, broccoli and fragrant aromatics get tossed in a lip-smacking and addictive spicy garlicky sauce in this 30-minute Chili Garlic Chicken and Broccoli Stir-fry. Perfect for busy weeknights and SO good with steamed rice!
Juicy Baked Chicken Breasts
Learn how to make tender, perfectly seasoned, juicy baked chicken breasts in the oven with an easy method that works every time! Dice, shred or slice them, then use in sandwiches, salads, pastas, soups, etc!
Creamy Spicy Chicken Pasta with Spinach
This Creamy Spicy Chicken Pasta has deliciously seasoned and seared chicken, a creamy and spicy tomato cream cheese sauce (no heavy cream!), baby spinach, basil and perfect al-dente pasta. Ready in just 35 minutes, this easy high protein pasta dish is great for weeknight dinners, meal prep and even entertaining!
Spicy Indian Pan-fried Salmon
This Spicy Indian Pan-fried Salmon is quick and easy to make, spicy and ridiculously tasty! It’s loaded with flavor and great for weeknight dinners and meal prep!
Shirataki Drunken Noodles
Ready in under 30 minutes, these Shirataki Drunken Noodles with chicken is full of all the BEST spicy, savory and sweet flavors that you know and love in Thai pad kee mao!
Korean Cauliflower Fried Rice
Korean Cauliflower Fried Rice is quick and easy to make and full of BIG and BOLD flavors! Ground chicken, cauliflower rice, fragrant aromatics, scrambled eggs and veggies are tossed with spicy-smoky gochujang and other Korean-style seasonings! It’s ready in 30 minutes, high in protein, filling and DELICIOUS!
Spicy Chicken Fried Rice
Tender chicken pieces, fragrant aromatics, carrots, peas, corn and brown rice get tossed in a savory-sweet sauce with toasted sesame aromas in this Chinese-takeout style fried rice!
Spicy Ground Chicken Chili
Made with ground chicken, beans, onion, corn, fire roasted tomatoes and chilies, this Spicy Ground Chicken Chili is EXTRA flavorful with smoky and fiery notes! It’s a meal prep and freezer meal winner and so cozy and nutritious!
Shirataki Thai Fried Rice
Ready in under 30 minutes, this Shirataki Thai Fried Rice with chicken is full of the BEST spicy, savory and sweet flavors that you know and love in Thai khao pad!
Peri Peri Chicken and Rice
Juicy seared peri peri chicken gets served on a bed of fluffy and smoky spiced rice with veggies in this one pan Peri Peri Chicken and Rice dish! Easy to make, spicy and DELICIOUS!
One Pot Chicken Fajita Pasta
Juicy chicken fajita pieces, onion, peppers, garlic and pasta get tossed in a lightened-up creamy sauce! Ready in under 30 minutes and perfect for busy weeknights!
Thai Glass Noodle Soup
Made with chicken and prawn meatballs, fragrant aromatics, herbs and glass noodles in a homemade broth that’s exploding with flavor! This soup is guaranteed to warm up your bones and make you feel good!
Chicken Japchae (Korean Glass Noodles Stir-fry)
An easy weeknight noodles dish that’s incredibly flavorful and lip-smacking tasty! Tender and chewy sweet potato noodles, savory seared chicken, and plenty of veggies are tossed in a savory-sweet soy sauce dressing with garlic and fragrant toasted sesame aromas!
Creamy Chicken Curry Pasta
Tender savory chicken pieces, penne pasta, aromatics and veggies get tossed in a delectable coconut milk Thai curry sauce in this easy Thai-Italian fusion pasta dish!
Vietnamese Grilled Pork Steaks
These Vietnamese Grilled Pork Steaks are easy to make, incredibly juicy and flavorful! Pork steaks are marinated briefly, then grilled to charry outside and juicy inside perfection!
Mexican Fried Rice with Chicken
A nutritious Mexican Fried Rice with Chicken that will make your tastebuds sing! Chicken, onion, black beans, corn, sweet potatoes and rice are tossed in a warm taco sauce in this easy 30-minute meal!
Desserts & Snacks
Cottage Cheese Chocolate Mousse
This 3-ingredient healthy Cottage Cheese Chocolate Mousse is easy to make and a high protein treat with 20 grams protein! Satisfy your chocolate cravings with this creamy, rich and decadent tasting healthy dessert!
Healthy Apple Spice Muffins
These easy to make Healthy Apple Spice Muffins are moist, tender, and packed with cozy fall flavors. Made with whole wheat flour, fresh apples, and warm spices, they’re a wholesome treat you can enjoy for breakfast, snack time, or as a lightly sweet dessert.
Single Serve Chocolate Protein Banana Bread
This healthy Single Serve Chocolate Protein Banana Bread is easy to make and has 20 grams of protein and just 274 calories! It’s gluten-free, refined sugar-free, and has a moist and fluffy texture like a scrumptious chocolate banana cake!
Chocolate Cottage Cheese Muffins
These easy to make Chocolate Cottage Cheese Muffins are healthy, gluten-free and high in protein. They’re soft and moist, full of delicious chocolate flavors and perfect for a quick snack, dessert or grab and go breakfast!
Apricot Almond Oat Slice (Oat Bars)
Quick and easy to make, lower in sugar than store-bought oat slices, and the perfect healthy snack to have around for kids and adults! It’s made with heart-healthy oats, whole wheat flour, coconut, crunchy almonds, dried apricots, brown sugar and honey for some sweetness! They’re chewy, crunchy, sweet…and SO TASTY!
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I wish you all an amazing January ahead full of delicious food that makes YOU feel good and balanced. 🤗
As always, feel free to check out the healthy, high protein, and meal prep recipe collections here on That Spicy Chick. Or you can find more ideas and some new favorites by browsing the entire Recipes collection!
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