That Spicy Chick

42 Healthy Recipes for January

An all-star collection of healthy recipes to make this January. You will find delicious warming soups, wholesome breakfasts, meal prep lunches, nourishing dinners, high protein meals, lightened-up classics from global cuisines, and balanced desserts, snacks and treats!

Now that it’s January and the holiday season of indulgence is over, many of us are trying to eat healthier and more balanced and nutritious meals. I thought I’d share some of my favorite healthy and healthy-ish recipes from the blog with you.

Think cozy and warming soups and Thai curries, quick and flavorful meal prep lunches, and breakfasts that taste like decadent desserts but are packed with all things good for you. You’ll also find some lightened-up pasta and noodle dinners that are high in protein and fiber and a couple of fan favorite fun desserts, snacks and treats! 

What’s in season in January?

Depending on the climate and region, foods that are in season in January can vary. However, below is a general list of items that are in season during winter months.

  • Root vegetables: Carrots, sweet potatoes, potatoes, parsnips beets, and turnips.
  • Winter greens: Leafy greens such as spinach, kale, and chard are abundant in colder climates.
  • Winter squash: Butternut squash, acorn squash and spaghetti squash.
  • Brussel sprouts: These mini cabbage-like vegetables are often 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.

I hope you find some delicious cooking inspiration in this list and enjoy these healthy recipes as much as I do. 🤗

Without further ado, here’s what you should be cooking this January!


Banana bread baked protein oats in a ramekin with handles closeup.

Banana Bread Baked Oats

Easy to make, full of all things good-for-you, and they boast a delectable cake-like texture! These Banana Bread Baked Oats get a serious boost of protein from protein powder and are packed with fiber. You’ll be full and fuelled for hours!

Closeup of granola in a bowl with handles in baking tray with scattered granola.

High Protein Granola

Made with nuts, seeds, and 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!

Top view of Tortilla Española on a plate and a wedge on top of a cake cutter.

Spanish Omelette (Tortilla Española)

This Spanish Omelette (Tortilla Española) is quick and easy to make with everyday ingredients like eggs, potatoes, and onion. Meal prep it and enjoy for breakfast or in a whole wheat baguette sandwich for a protein-packed lunch!

Blueberry Banana Smoothie in a mason jar mug topped with fresh blueberries, and with a straw in the mug.

Blueberry Banana Smoothie

This Blueberry Banana Smoothie is refreshing in the morning and also fantastic as a filling mid-afternoon snack! It’s creamy, nutritious and boast 14.3 grams of protein!

Bowl with bites eat to show the layers of tiramisu overnight oats.

Tiramisu Overnight Oats (High Protein)

Creamy, thick and full of delicious coffee flavors, this high protein tiramisu overnight oats is easy to make and a decadent tasting healthy breakfast!

Closeup of peanut butter banana protein granola clusters in a bowl.

Peanut Butter Banana Protein Granola

This energy boosting granola tastes like you’re eating peanut butter banana bread! It’s high in protein, full of healthy fats and fiber and terrific for breakfast or a nutritious snack!

Closeup front view of raspberry white chocolate baked oats in a ramekin with handles.

Raspberry White Chocolate Baked Oats

This Raspberry White Chocolate Baked Oats recipe is an easy to make healthy high protein breakfast that has an incredible moist cake-like texture. They’re packed with juicy pops of raspberries, almonds and white chocolate chips!

Front view of baked pumpkin pie oatmeal in a ramekin.

Pumpkin Baked Oats (Single Serving + High Protein)

This Healthy Pumpkin Baked Oats for one is easy to make and full of all the warming fall flavors you love in pumpkin bread! This is a high protein scrumptious breakfast you’ll be making over and over again whether it’s fall or not!

Tahini granola on a spoon on a tray with granola clusters.

Maple Tahini Granola

Easy to make, and full of large crispy clusters and warming spices, this Maple Tahini Granola is downright delicious! It’s made with oats, nuts, seeds and coated in an irresistible tahini and maple syrup blend!

Closeup front view of carrot cake baked oats in a ramekin and carrots.

Carrot Cake Baked Oats

Fluffy, soft and incredibly moist, these Carrot Cake Baked Oats are full of all the flavors you love in carrot cake! They’re easy to make and perfect for a nutritious high protein breakfast anytime of the year!

Bowl with Biscoff overnight oats topped with a crumbled Biscoff cookie.

Biscoff Overnight Oats

These Biscoff Overnight Oats are full of BEST caramel notes with warming spices and juicy sweet strawberries! They’re ultra-thick and creamy, packed with protein and fiber and make a nutritious breakfast that will keep you full and satisfied for hours!

Bowl with overnight oats, rainbow sprinkles, strawberries and raspberries.

Birthday Cake Overnight Oats

Quick and easy to make and high in protein and fiber, these Birthday Cake Overnight Oats are a healthy and fun breakfast that will start off your morning right!


A freshly baked whole pepperoni pizza on a parchment paper lined baking tray.

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!

Mexican ground chicken, sweet potato, black beans, corn garnished with coriander in meal prep containers.

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 dinners any night of the week!

Black plate with shirataki drunken chicken noodles.

Shirataki Drunken Noodles

Ready in under 30 minutes, these Shirataki Drunken Noodles with chicken is full of the BEST spicy, savory and sweet flavors that you know and love in pad kee mao!

Spicy Peanut Soba Noodles with Chicken

Perfectly seasoned chicken pieces, soba noodles, fragrant aromatics and veggies get tossed in a delightful and light creamy peanut sauce in this Spicy Peanut Soba Noodles with Chicken! It’s easy to make and lip-smacking tasty!

Closeup top view of plate and pan with lemon chicken orzo.

Creamy Lemon Chicken Orzo

Made with tender chicken, a lightened-up lemon cream sauce, orzo and green peas, this Creamy Lemon Chicken Orzo is a delicious and satisfying meal that’s ready in just 30 minutes!

Close-up top view of a spoon in a bowl with meatball noodle soup and a Dutch oven with soup behind.

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!

Closeup of plate with chicken tikka fried rice garnished with coriander and a halved hard-boiled egg.

Chicken Tikka Fried Rice

Tender beautifully spiced chicken tikka pieces are tossed with veggies, spices and aromatic basmati rice in this easy to make Chicken Tikka Fried Rice. Ready in 35 minutes, full of BIG AND BOLD flavors and guaranteed to please your tastebuds! 

Closeup overhead shot of shirataki Thai fried rice on a plate with cucumber and spring onion.

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 khao pad!

Top view of plate with chicken pasta, bell peppers, onion and cilantro.

One Pot Chicken Fajita Pasta

Juicy chicken fajita pieces, onion, peppers, garlic and pasta get tossed in a lightened-up creamy sauce in this tasty One Pot Chicken Fajita Pasta dish! Ready in under 30 minutes and perfect for busy weeknights!

Closeup overhead view of Thai green curry shrimp with vegetables in a blue bowl.

Thai Green Curry Shrimp – Lightened Up

Juicy shrimp, veggies, fragrant aromatics and herbs and spicy green curry paste are simmered in a lightened-up coconut milk curry! Ready in 35 minutes, customizable with your fave veggies and so YUM!

Closeup of Thai red curry lentil soup in a bowl with a spoon.

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!

Closeup of spicy chicken fried rice in a bowl.

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!

Closeup front view of plate with Tomato Ricotta Pesto Pasta garnished with basil.

Tomato Ricotta Pesto Pasta

Tender chicken pieces, a creamy tomato ricotta pesto sauce, orzo and fresh basil come together in this delicious 30-minute Tomato Ricotta Pesto Pasta dish!

A fork with a bite of spicy Indian salmon and fillet garnished with coriander in a bowl of rice with cucumber slices, red onion, and a lemon wedge.

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!

Thai green curry lentil soup and a spoon in a bowl.

Thai Green Curry Lentil Soup

Made with feel-good veggies, ground chicken and aromatic green curry paste, this one-pot Thai Green Curry Lentil Soup is a tasty and wholesome meal!

Top view of plate with Indian-style grilled pork with cilantro mint sauce in bowl and garnishes.

Grilled Indian Pork Cutlets

These Grilled Indian Pork Cutlets are easy to make in a grill pan on the stovetop or on an outdoor BBQ grill. They are incredibly juicy and incredibly flavorful. Pork cutlets are marinated in a tasty Indian-style marinade, then grilled to charred outside and juicy inside perfection!

Overhead shot of plate with Thai chicken meatballs and bowl with Thai sweet chili sauce.

Baked Thai Chicken Meatballs

These Baked Thai Chicken Meatballs are easy to make, super juicy and full of the BEST Thai flavors! They’re delicious as a party appetizer or main dish with steamed rice and terrific for meal prep too!

Top view of plate with two grilled pork steaks and bowl with nuoc cham sauce.

Vietnamese Grilled Pork Steaks

These Vietnamese Grilled Pork Steaks are easy to make, and incredibly juicy and flavorful! Pork steaks are marinated briefly, then grilled to charry outside and juicy inside perfection! 

Chicken meatballs on a white round plate coated in sweet chili peanut sauce.

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!

Herby Egg Salad Tartines

These lemony Herby Egg Salad Tartines are quick and easy to make and fantastic for a light lunch. Use your favorite crusty bread!

Top view of a mango chicken salad bagel sandwich with spinach leaves and cucumber slices on a white plate.

Mango Chicken Salad Sandwich

This Mango Chicken Salad Sandwich is quick and easy to make and loaded with sweet, spicy and slightly tangy flavors! Load up this tasty chicken salad in a sandwich with your favorite toppings for an easy light lunch. It’s naturally gluten-free, dairy-free and perfect for meal prep!

Closeup top view of plate with Mexican fried rice with sweet potatoes and black beans.

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!

Closeup of Korean Cauliflower Fried Rice on a black plate garnished with spring onion.

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!

Closeup of yellow curry fried rice on a black plate with sliced cucumber and lime wedge.

Thai Yellow Curry Fried Rice

Quick and easy to make in under 30 minutes and incredibly flavorful, this Thai Yellow Curry Fried Rice is full of tender chicken, garlic, chilies, veggies, fluffy rice grains that are kissed by Thai yellow curry paste! It’s a showstopping one wok wonder!!

Closeup of bowl with ground chicken chili garnished with grated cheese, spring onion and coriander.

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!

Desserts & Snacks

Spoon in pint of oreo ice cream topped with oreos made in a Ninja Creami.

Ninja Creami Cookies and Cream Protein Ice Cream

This Ninja Creami Cookies and Cream Protein Ice Cream is easy to make and the prefect low calorie treat for when an ice cream craving hits! It’s has 30 grams of protein for the entire pint and tastes just like REAL ice cream!

Pumpkin pie protein ice cream in ninja creami pint container with caramel drizzle and Biscoff cookie.

Ninja Creami Pumpkin Pie Protein Ice Cream

Ninja Creami Pumpkin Pie Protein Ice Cream is easy to make and the prefect treat for fall or when you just love eating all things pumpkin anytime of the year! This is a low-calorie dessert with over 30 grams of protein!

White bowl of Nutella & Peanut Butter Energy Balls stacked high with two balls in front of the bowl on a white backdrop. Jar of Nutella on the back right side of the bowl.

Nutella & Peanut Butter Energy Balls

These easy no bake Nutella & Peanut Butter Energy Balls are mouthwatering, nutritious, and super fragrant thanks to almond extract! These little balls of joy are great for a quick midday snack or dessert!

Almond Meal Banana Cake with honey pecan glaze on a large round plate with a slice cut out to show the inside texture.

Almond Meal Banana Cake

This Almond Meal Banana Cake is delectably moist, sweet, and the perfect cozy dessert for date night or any night in! It’s made mostly with finely ground almonds and just a little bit of flour, and less sugar than most cakes. It’s also full of lovely almond, honey, and banana-y flavors, topped with a delightful honey pecan glaze and is simply SO GOOD!

Apricot almond square shaped oat slices on parchment paper. Oat slice on bottom left corner is sticking out.

Apricot Almond Oat Slice (Oat Bars)

This Apricot Almond Oat Slice is 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, flour, coconut, crunchy almonds, dried apricots, brown sugar and honey for some sweetness! They’re chewy, crunchy, sweet…and SO TASTY!

MADE THIS RECIPE? If you make this recipe, leave a comment below and let me know how you liked it! Take a photo and tag it with @thatspicychick on Instagram and hashtag it #thatspicychick and I’ll be sure to share your masterpiece!

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 our entire Recipes collection!

xx Lavina

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