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Kaileigh Gaffney | 30 Minute Healthy Recipes

@supermom.eats

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Quick, healthy recipes for busy moms (<30 mins)
High protein • No refined sugar
Better for you snacks, treats, breakfast & dinner
Fuel your family👇

POSTS STORIES REELS TAGGED

One-Pan Chicken Caprese Skillet 🍅 When you need dinner in under 30 minutes and you want it to be healthy, easy, and family-approved! SAVE the recipe below, but first, be sure you’re following @supermom.eats for more healthy 30 minute family-friendly recipes!

One-Pan Chicken Caprese Skillet
Ingredients
1 tablespoon olive oil
1-1.5 pounds chicken breasts
1 teaspoon salt (use 1/2 teaspoon if you want less salt)
1 teaspoon garlic powder
1 teaspoon Italian seasoning (or 1/2 teaspoon dried oregano and 1/2 teaspoon dried basil)
1 cup cherry tomatoes, halved
6 slices fresh mozzarella (2-3 slices per chicken breast)
1 small zucchini, sliced length ways into long strips
Fresh basil leaves, for topping
Optional: balsamic glaze for drizzling

Directions:
1. Heat 1 tablespoon olive oil in a large skillet over medium heat. Add chicken and season tops of the chicken breast with salt, pepper, garlic powder, and Italian seasoning. Nestle in cherry tomatoes and zucchini to the pan.

2. Cover with a lid and sear chicken 5–6 minutes on one side. Flip and cook for another 5-6 minutes on this side until cooked through (internal temperature of 165°F). Tomatoes should be softened and zucchini tender.

* Note: If zucchini doesn’t fit in the pan, you may need to cook it in a separate pan. If some of the chicken breast reaches 160 degrees before others, transfer the cooked through chicken onto a plate while the remaining chicken and veggies continue to cook.

3. Place mozzarella slices directly on top of the chicken breasts. Cover the skillet, turn down heat to low, and let cheese melt 2-3 minutes.

4. Plate chicken with tomatoes and zucchini. Top with fresh basil and optional balsamic glaze.

#30MinuteMeals#HealthyDinnerIdeas#FamilyFriendlyMeals#OnePanMeal by @supermom.eats

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2 months ago

Date Brownies 🤎 no added sugar, gluten free, + vegan….and somehow just the most delicious thing!! I believe it’s possible for nutritious foods to be sooo satisfying and that this helps make a healthy lifestyle actually sustainable!

We LOVE these brownies in our house. Comment RECIPE and I’ll send it to ya! Be sure you’re following me @supermom.eats for the message to go through!

What you’ll need:
1.5 cups medjool dates, pitted
1.5 cups 1:1 gluten free flour
½ teaspoon salt
1 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon vanilla extract
1/2 cup cocoa powder
1/2 cup coconut oil, melted
½ cup almond milk, plain and unsweetened
2 tablespoons maple syrup (optional)
⅓ cup chocolate chips (optional)

Comment RECIPE and I’ll send the full printable recipe to you!

#HealthyBrownies#Dates#VeganDessert#GlutenFreeDessert#HealthyDesserts by @supermom.eats

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2 months ago

FOLLOW for more quick, healthy family recipes and SAVE this Sheet-Pan Chicken Sausage + Peppers recipe 🫑⬇️ This is such an easy dinner that is a go-to for my family on weeknights! I deconstruct the dish for my kids to make it work for the whole family!

SAVE this recipe for an easy, weeknight dinner!
Ingredients:
2 bell peppers (any color), sliced
1/2 onion, sliced
4 chicken sausages (pre-cooked), sliced
Avocado oil spray
Pinch of salt
1 tablespoon olive oil
1 - 12 ounce bag frozen cauliflower rice (or use regular cooked rice)
1/2 cup - 1 cup frozen corn kernels (depending on how much you want to add)
1/2 cup buffalo sauce (I used @primalkitchenfoods)
1 tablespoon avocado oil mayo (I used @chosenfoods)
1 teaspoon honey

Directions:
1. Preheat oven to 425 degrees Fahrenheit. Line a baking sheet with parchment paper and set aside.
2. Add sliced bell peppers, onions, and chicken sausage to the baking sheet.
3. Spray with avocado oil spray, then sprinkle a little salt on top.
4. Bake in the oven for approximately 20-25 minutes, until peppers and onions are cooked through and soft.
5. Meanwhile, saute cauliflower rice and corn in a large skillet with olive oil, until cooked through.
6. Make buffalo honey sauce by whisking together buffalo sauce, mayo, and honey.
7. Assemble bowls - layer cauliflower and corn mixture, then sausage and peppers, and drizzle buffalo honey sauce on top. I deconstructed the dish for my kids (ages 5 + 8) and served with a safe food (ex: cheese roll up). Enjoy! by @supermom.eats

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a day ago

Pumpkin protein bread with 8g of protein and 4g of fiber per slice 🎃 This one is so good and so easy to make! Kids love! Comment RECIPE and I’ll send it to ya!

It’s gluten-free, made with simple ingredients, sweetened with maple syrup, and great for meal prep.

Comment RECIPE for the recipe to be sent to you, but first follow @supermom.eats for more quick, healthy recipes to help you feel like a Supermom! by @supermom.eats

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3 days ago

It’s not all cooking from scratch over here 😅 I like to think, how can I ADD nutrients to this convenience item to make a more well rounded meal. All these meals I easily customized for my kids as well, so I was not making multiple meals for each person of the family.

An example of what my kids’ plates looked like: chicken meatballs, ketchup, rice, tiny bit of salad to try if they wanted to, carrots - I keep everything separate (or it’s a big problem 😂)

Follow along for more simple, healthy recipes all ready in 30 min or less! by @supermom.eats

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4 days ago

I’m a huge sucker for peanut butter cups, so you know I had to make a healthier version!! 😋 Comment RECIPE for these Dark Chocolate Peanut Butter Date Cups! You won’t go back to regular ones after these 🥰 by @supermom.eats

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8 days ago

I got my first farm box from @talleyfarmsbox yesterday, which has locally grown organic produce sourced from farms in the area, and I was so excited to create with it! I made this delicious Spaghetti Squash Florentine (adapted from a recipe they included in the box!) with ground beef. The kids had chickpea pasta and tried mixing a little spaghetti squash in their pasta 🙌 sooo good!

Spaghetti Squash Florentine:
1 spaghetti squash, cut in half and deseeded
Drizzle of olive oil
Salt + pepper

Sauce:
2 tablespoons grass-fed butter
1/4 onion, diced
2 cloves garlic, minced
1 cup cherry tomatoes, diced
2 cups spinach, chopped
1/4 cup black olives, sliced
1 cup chicken bone broth
1/2 cup full-fat coconut milk
1/4 cup Parmesan cheese

1. Drizzle olive oil over halved spaghetti squash and season with salt and pepper. Flip facing down on a baking sheet lined with parchment paper. Roast at 400 degrees Fahrenheit for about 50 minutes.
2. In a large saucepan over medium low heat, heat butter with onion and garlic and sauté until translucent.
3. Add cherry tomatoes, spinach, and olives and sauté for a few minutes.
4. Add chicken broth and coconut milk. Cover and bring to a boil, then reduce heat and simmer for about 5 minutes. Turn off heat.
5. Add Parmesan cheese.
6. Once spaghetti squash is cooked, use a fork to shred it so it looks like spaghetti noodles. Top with Florentine sauce, ground beef, and Parmesan cheese. by @supermom.eats

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10 days ago

As a busy mom, I need quick recipes that are quick to clean up! This 25-Minute One Pot Pumpkin Lentil Curry is loved by my kids (I was surprised!!) and by me and my husband. Comment RECIPE and I’ll send it right to ya!

Be sure to follow along with me @supermom.eats for more 30 minute healthy recipes to help you feel like a Supermom! 🧡 by @supermom.eats

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10 days ago

Meal prep these sheet-pan protein pancakes for an easy breakfast all week long! When I discovered that you can bake pancakes my mind was 🤯 Follow along with @supermom.eats for more quick, healthy recipes and comment RECIPE for this easy gluten free pancake recipe!

#GlutenFreePancakes#ProteinBreakfast#EasyBreakfast by @supermom.eats

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13 days ago

We make LOTS of healthy deserts around here 🥰 Follow along with me @supermom.eats for more quick and healthy recipes to help you feel like a Supermom! Comment RECIPE and I’ll send you this fudgy peanut butter chickpea brownie recipe! 🍫

#Brownies#HealthyBrownies#HealthyDesserts by @supermom.eats

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22 days ago

Keeping the sugar low and your body tight this season?? 😅🔥These GF Pumpkin Chocolate Chip Cookies are a delicious treat that you can enjoy while still hitting your health goals. Comment RECIPE and I’ll send this one bowl recipe straight to ya!

Be sure you’re following @supermom.eats for more healthy dessert recipes!

#HealthyDessert#PumpkinCookies by @supermom.eats

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19 days ago

September is Organic Month, so I’m celebrating with one of my favorite things: fresh, organic produce! 🍅

These Organic Heirloom Tomatoes from @wholesumharvest bring such beautiful color to fresh dishes! You can find them at @wholefoods. They’re the perfect addition to this light and fresh salad, with a little Fall twist!

SAVE this recipe! ⬇️

Heirloom Tomato, Burrata, + Arugula Salad
Ingredients:
1 can chickpeas, drained and rinsed (you’ll only use about ½ cup roasted chickpeas - save the rest to snack on or top dinner bowls with!)
Avocado oil spray
½ teaspoon salt
2 big handfuls arugula
Handful of raw pumpkin seeds
3 @wholesumharvest Organic Heirloom Tomatoes, sliced
½ pear, sliced
~ 2 ounces fresh burrata cheese, cut in chunks (add more if desired!)
3-4 basil leaves, chopped
Drizzle of balsamic glaze

Directions:
1. Preheat oven to 425 degrees Fahrenheit. Line a small baking sheet with parchment paper and pour drained and rinsed chickpeas on it.
2. Use a paper towel to pat the chickpeas dry. Spray with avocado oil spray and sprinkle with salt. Bake in the oven for about 20-25 minutes until the chickpeas are crispy.
3. While chickpeas are roasting, add two big handfuls of arugula to a large serving dish.
4. Sprinkle pumpkin seeds evenly over the arugula.
5. Arrange tomato slices and pear slices on the bed of arugula to create a circle that lines the plate. I like to lay one slice of tomato, then pear, then tomato, then pear, etc.
6. Top tomatoes with chunks of burrata cheese.
7. Sprinkle about ½ cup roasted chickpeas over salad once they’ve cooled slightly.
8. Add some torn or chopped basil leaves to the salad.
9. Drizzle balsamic glaze over the salad and enjoy!

#Ad#HeirloomTomatoes#FallSalad#RoastedChickpeas by @supermom.eats

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23 days ago