Healthy Twist: Classic Comfort Foods Made Lighter

As a fellow home cook, I know the struggle is real when it comes to balancing our love for comfort food with our desire for a healthier lifestyle.  But let’s be honest, they often come with a hefty dose of calories and guilt. And during the week, who has the time to whip up elaborate meals from scratch every night? That’s where meal prep comes in.

The beauty of meal prepping is that it allows us to enjoy those delicious comfort food flavors without the last-minute cooking frenzy or the unhealthy overload. I’m excited to share five of my favorite lightened-up comfort food recipes that are perfect for meal prep. These dishes will satisfy your cravings and fuel your body with wholesome ingredients throughout the week.  

Let’s get into it!

1. Cheesy Spinach and Artichoke Stuffed Chicken Breast

This recipe is a lighter take on the classic spinach and artichoke dip, nestled inside a juicy chicken breast. It’s packed with flavor, protein, and nutrients, making it a perfect meal prep option.

Ingredients

• 4 boneless, skinless chicken breasts
• 4 oz reduced-fat cream cheese, softened
• 1/2 cup plain Greek yogurt
• 1 cup frozen chopped spinach, thawed and squeezed dry
• 1/2 cup canned artichoke hearts, chopped
• 1/4 cup grated Parmesan cheese
• 1/4 teaspoon garlic powder
• Salt and pepper to taste

Instructions

1. Preheat oven to 375°F.
2. Butterfly each chicken breast by slicing it horizontally almost all the way through.
3. In a bowl, combine cream cheese, Greek yogurt, spinach, artichoke hearts, Parmesan, garlic powder, salt, and pepper.
4. Spread the filling evenly over the chicken breasts.
5. Roll up each chicken breast and secure with toothpicks.
6. Place the chicken rolls in a baking dish and bake for 25-30 minutes, or until cooked through.
7. Let rest for 5 minutes before slicing and serving.

Meal Prep Tips

Cook a batch of these chicken breasts on Sunday and portion them into containers with a side of brown rice or quinoa. Store in the fridge for a grab-and-go lunch or dinner throughout the week. You can even swap the filling for variety! Try mushroom and leek or sun-dried tomato and pesto for an exciting change.

2. Loaded Veggie Shepherd’s Pie

This vegetarian version of shepherd’s pie is hearty, flavorful, and packed with nutrient-rich vegetables. It’s a great way to sneak in extra veggies and protein while enjoying a comforting classic.

Ingredients

• 2 large sweet potatoes, peeled and cubed
• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 cup chopped carrots
• 1 cup chopped celery
• 1 cup green lentils, cooked
• 1 cup vegetable broth
• 1 teaspoon dried thyme
• 1/2 teaspoon dried rosemary
• Salt and pepper to taste

Instructions

1. Preheat oven to 375°F.
2. Boil or steam the sweet potatoes until tender. Mash with a fork or potato masher.
3. Heat olive oil in a large skillet over medium heat. Add onion and garlic, and cook until softened.
4. Add carrots and celery, and cook until tender.
5. Stir in lentils, broth, thyme, rosemary, salt, and pepper. Bring to a simmer and cook for 10 minutes.
6. Spread the lentil mixture in a baking dish. Top with mashed sweet potatoes.
7. Bake for 20-25 minutes, or until heated through and golden brown.

Meal Prep Tips

Prepare the mashed sweet potatoes and veggie filling ahead of time. Layer them in individual containers and bake as needed throughout the week. It’s a delicious and convenient meal that can be easily reheated.

3. Lighter Chicken Pot Pie Soup

This soup is the epitome of comfort food in a bowl. It’s creamy, flavorful, and packed with hearty vegetables and tender chicken. But unlike traditional pot pie, this version is lighter and healthier, making it a guilt-free indulgence.

Ingredients

• 1 tablespoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 carrots, chopped
• 2 celery stalks, chopped
• 4 cups chicken broth
• 2 cups cubed cooked chicken
• 1 cup frozen peas
• 1 cup frozen corn
• 1/2 cup chopped fresh parsley
• 1/4 cup all-purpose flour
• 1 cup milk
• Salt and pepper to taste
• Optional: Whole wheat pie crust cutouts for topping

Instructions

1. Heat olive oil in a large pot over medium heat. Add onion and garlic, and cook until softened.
2. Add carrots and celery, and cook until tender.
3. Stir in chicken broth, chicken, peas, corn, parsley, salt, and pepper. Bring to a simmer.
4. In a separate bowl, whisk together flour and milk until smooth.
5. Slowly stir the flour mixture into the soup. Bring to a simmer and cook until thickened, stirring occasionally.
6. If desired, top with pie crust cutouts and bake in a preheated oven at 375°F for 10-15 minutes, or until golden brown.

Meal Prep Tips

Make a big batch of this soup and freeze individual portions. Thaw overnight in the fridge and reheat for a quick and satisfying meal on busy days. For added convenience, you can freeze the soup without the pie crust and add it when reheating.

4. Zesty Shrimp Scampi with Zucchini Noodles

This light and refreshing dish is a delicious alternative to traditional pasta. It’s packed with flavor, protein, and healthy vegetables, making it a perfect meal prep option for warmer days.

Ingredients

• 1 pound large shrimp, peeled and deveined
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1/4 cup dry white wine
• 1/4 cup lemon juice
• 2 tablespoons chopped fresh parsley
• 1 tablespoon butter
• Salt and pepper to taste
• 2 medium zucchini, spiralized into noodles

Instructions

1. Heat olive oil in a large skillet over medium heat. Add shrimp and cook until pink and opaque. Remove from skillet and set aside.
2. Add garlic to the skillet and cook until fragrant.
3. Stir in white wine and lemon juice. Bring to a simmer and cook until reduced by half.
4. Stir in parsley and butter. Season with salt and pepper.
5. Add zucchini noodles to the skillet and toss to coat. Cook for 2-3 minutes, or until tender-crisp.
6. Return shrimp to the skillet and toss to combine.

Meal Prep Tips

Cook the shrimp and sauce ahead of time. Spiralize the zucchini noodles just before serving to keep them fresh and crisp. Combine all ingredients in containers and refrigerate for a quick and easy meal.

5. Deconstructed Lasagna Bowls

This fun and creative twist on lasagna is perfect for meal prep. It’s customizable, flavorful, and easy to assemble, making it a great option for busy weeks.

Ingredients

• 12 whole wheat lasagna noodles, cooked and cut into squares
• 1 jar marinara sauce
• 1 container part-skim ricotta cheese
• 1/2 cup shredded mozzarella cheese
• 1/4 cup grated Parmesan cheese
• 1 pound lean ground beef or turkey, cooked and seasoned
• Optional toppings: chopped spinach, sliced mushrooms, fresh basil

Instructions

1. Layer lasagna noodles, marinara sauce, ricotta cheese, mozzarella cheese, Parmesan cheese, and meat sauce in individual bowls or mason jars.
2. Repeat layers until all ingredients are used.
3. Top with desired toppings.
4. Cover and store in the fridge for 3-4 days.

Meal Prep Tips

Prepare all components separately and layer them in individual bowls or mason jars. This allows for easy customization and prevents the lasagna noodles from getting soggy.

Final Thoughts

There you have it! Five lighter comfort food recipes that are perfect for meal prep. With a little planning and preparation, you can enjoy delicious and nutritious meals all week long without sacrificing flavor or convenience. So go ahead, give these recipes a try! Happy meal prepping!