Wings are a classic finger food to enjoy while kicking back with friends and family to enjoy game day. The crazy thing is that most wings are fried and then coated in a sauce that’s high in sugar and preservatives. ​So, while it tastes fantastic, you’re taking in way more calories than you need to.

This recipe for Boneless Chicken Wings is much healthier recipe all the while tasting JUST AS AMAZING!

1. We are going to either use an air fryer (preferred method) or an oven, instead of frying these wings.
2. Instead of breading these wings in grains and gluten, we are going to use a grain-free breading.
3. No more tossing these wings in a sauce that’s high in sugar and preservatives, we are going to make our sauce using wholesome ingredients and tons of flavor.

Below is the classic Buffalo sauce; however, there are five new sauce recipes to choose from on RealHealthyRecipes.com.

Courtesy of RealHealthyRecipes.com

What you need for 8 Servings

1½ pounds boneless, skinless chicken breast
celery and carrot sticks (optional for serving)

Flour Mixture
¼ cup almond flour
1 tablespoon arrowroot starch​
2 teaspoons sea salt
½ teaspoon sweet paprika​
¼ teaspoon black pepper​
¼ teaspoon cayenne pepper
¼ teaspoon garlic powder​

Wet Mixture
½ cup milk (any kind) I used almond milk
1 egg white
1 tablespoon grain-free vodka (or apple cider vinegar)

Crunchy Mixture
2 cups grain-free crackers ground to a powder (I used Almond Nut-Thins)

Buffalo Sauce
¾ cup hot sauce
6 tablespoons coconut oil

Instructions

1. Cut the chicken into 2-inch pieces. Arrange the three mixtures into three bowls and mix well.

2. If you are using an air fryer, place the basket near the three containers. If you are using the oven, then line a baking sheet with parchment paper and preheat the oven to 375 degrees F.

3. Take each piece of chicken and drag it through the flour mixture, dip it in the wet mix and roll it in the crunchy batter. Place each coated wing in the air fryer basket or on the prepared baking sheet.

4. Air Fryer: Fry at 380 degrees F for 24 minutes, shaking the basket halfway through the cooking time. Fry for another 6 minutes at 400 degrees F.

5. Oven: Bake at 375 degrees F for 20 minutes. Turn on the high broil for 1-2 minutes until the wings are golden.

6. Combine the hot sauce with the melted coconut oil. Mix until thoroughly combined. Toss the cooked wings with the sauce and serve immediately. Enjoy!

Nutrition
One serving equals 482 calories, 11g fat, 432mg sodium, 13g carbohydrate, 1g fiber, 0g sugar, and 26g protein.

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Here’s an EXCITING slow cooker chicken dinner recipe to spice up your life!

By wrapping our chicken breast with strips of turkey bacon, cooking over sweet potato and covering with BBQ-covered green apples we create a dish that is BURSTING with flavor, while staying healthy on fitness friendly.

Be sure to use a BBQ sauce that has no added sugars. I used Primal Kitchen’s Golden BBQ Sauce which has only 1 gram of sugar per 2 Tablespoons.

Courtesy of RealHealthyRecipes.com

What you need
Servings: 4

• 2 sweet potatoes
• 3 Green Apples
• ⅓ cup natural BBQ sauce (avoid ones with added sugars)
• 1 tablespoon lemon juice
• 1 tablespoon coconut sugar (optional)
• 4 skinless, boneless, chicken breasts
• 8 slices Turkey Bacon
• 1 tablespoon fresh parsley, for garnish

Instructions

1. Skin the sweet potatoes and slice into half-moons.
2. Lightly grease the bottom of a large slow cooker with coconut oil. Place the sweet potatoes in the slow cooker. Seed and dice the apples.
3. In a medium bowl combine the BBQ sauce, lemon juice and coconut sugar. Mix until fully incorporated and then stir in the apples.
4. Slice the turkey bacon strips in half, lengthwise to create 16 strips. Wrap each chicken breast with 4 strips and place in the slow cooker on top of the sweet potato.
5. Top the chicken with the BBQ-apple mixture. Cover and cook on low for 4 to 6 hours. Serve with a side of Roasted Broccoli and Cauliflower!

Nutrition
One serving equals: 432 calories, 3g fat, 687mg sodium, 59g carbohydrate, 9g fiber, 21g sugar and 41g protein.

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Here’s one seriously nutritious south-of-the-border skillet dinner that families can’t get enough of! Most Mexican dinners contain generous portions of grains and dairy, so I’ve lightened this one up by taking out traditional rice and replacing cheese topping with fresh avocado and pico de gallo. It’s mildly spicy and very satisfying!

Leftovers from this recipe are simply wonderful as a packed meal the next day. Chop one of the leftover chicken breasts and enjoy it with a handful of fresh arugula and a spoonful of the bean mixture.

When healthy eating tastes THIS good it’s hard to stop. And why would you want to?!

Courtesy of RealHealthyRecipes.com

What you need
Servings: 8

For the Spice Blend

1 teaspoon ground cumin
1 tablespoon garlic powder
½ teaspoon smoked paprika
½ teaspoon black pepper
1 lime, juiced
¼ teaspoon liquid stevia
1 tablespoon fresh cilantro, minced
1 teaspoon fresh jalapeño, seeded and minced

For the Skillet
6 boneless, skinless chicken breast halves
1 teaspoon olive oil
1 yellow onion, chopped
2 Roma tomatoes, chopped
1 tablespoon garlic, minced
2 teaspoons kosher salt
½ teaspoon ground cumin
¼ teaspoon ground cinnamon
¼ teaspoon ground cayenne pepper
1 (15oz) can black beans, rinsed
1 (15 oz) can pinto beans, rinsed
1 (15 oz) can white beans, rinsed
1 avocado
½ cup pico de gallo
¼ cup fresh cilantro, minced

Instructions

1. Combine the spice blend in a small bowl. Rub the spice blend over all of the chicken pieces. Place in a ziplock bag in the fridge to marinate for an hour, up to overnight.

2. Preheat the oven to 425 degrees F. Place the olive oil in a large, oven-safe, skillet over medium-high heat. Add the onions, cooking until soft, about 5 minutes.

3. Stir in the tomatoes, garlic, salt, cumin, cinnamon, and cayenne. Sauté for 3 minutes. Add the rinsed beans and bring to a simmer, about 4 minutes.

4. Arrange the marinated chicken breasts over the top of the bean mixture. Bake, uncovered, for 20-25 minutes. Top with sliced avocado, pico de gallo and fresh cilantro. Enjoy!

Nutrition
One serving equals 322 calories, 14g fat, 829mg sodium, 14g carbohydrate, 6g fiber, 3g sugar, and 35g protein.

​​​​Who knew you could make a high protein pizza crust that tastes this good?!

We all love pizza, but we also want to be fit and healthy. The traditional pizza crust is loaded with processed ingredients and simple carbs that promote weight gain, BUT THIS PIZZA CRUST is different!

This pizza crust is made with CHICKEN, QUINOA, and EGG!

It’s incredible that ingredients that are this full of protein and wholesome nutrition can come together to create a legit pizza crust! You’ve got to try this recipe if pizza and protein are two things that you love.

Courtesy of RealHealthyRecipes.com​

What you need
Servings: 4

For the Pizza Crust

• 1 pound boneless, skinless chicken thighs
• 2 eggs
• ½ cup uncooked quinoa (Soaked for 8 hours)
• 1 teaspoon of sea salt
• 1 teaspoon minced garlic

Optional Toppings

• ½ cup pesto
• ½ cup baked, sliced chicken breast
• ½ cup Fresh mozzarella in water, grated

Instructions

1. Combine all of the ingredients in the food processor until the chicken is fully ground and the ingredients are fully combined.
2. Preheat the oven to 400 degrees F and line a baking sheet with parchment paper.
3. Place the chicken dough in the center of your pan and spread into your desired pizza crust shape. Bake for 20 minutes in the preheated oven. Increase the oven temperature to 500 degrees F.
4. Load up your crust with your favorite sauce and toppings. Place back in the oven for 5-8 minutes, until your cheese has melted and toppings are warmed. Serve immediately and enjoy!

In the spirit of the holidays, here is a wholesome cookie recipe that is packed with the flavors of the season.

These cookies are made with grain-free flours and coconut sugar to make it more fitness-friendly so that you can stay on track while enjoying a treat.

Keep in mind that the dough expands while baking, which is why you’ll need to space the cookies at least 3 inches apart on the baking sheet. Don’t flatten out the balls when you put them on the pan, either. Let them expand naturally in the cooking process and enjoy the pretty cracks that come as a result.

Courtesy of RealHealthyRecipes.com

What you need
Servings: 50 Cookies

• 2 cups Raw Pecans
• ¼ cup coconut flour
• ½ cup blanched almond flour
• ½ cup arrowroot starch
• 2 teaspoons baking soda
• ½ teaspoon of sea salt
• 1 tablespoon ground ginger
• ½ teaspoon ground cardamom
• ½ teaspoon black pepper
• ⅓ cup coconut oil
• ¼ cup coconut cream
• 1 cup coconut palm sugar
• ⅓ cup molasses
• 1 egg

Instructions

1. Preheat the oven to 350°F. Line a large rimmed baking sheet with parchment paper and set aside.
2. Toast the pecans in a dry skillet over medium heat, often stirring, for 5 minutes, until fragrant and golden. Set aside to cool.
3. Pulse the pecans in a food processor until finely ground. Add the coconut flour, almond flour, arrowroot, baking soda, salt, ginger, cardamom, pepper, oil, cream, 3/4 cup of the sugar, molasses, and egg. Pulse until thoroughly combined.
4. Gather the dough into a ball, wrap it with plastic wrap, and place it in the freezer for 20 minutes.
5. Place the remaining 1/4 cup coconut sugar in a bowl. Form the dough into 1-tablespoon-size balls and roll them in the sugar. Arrange the dough balls on the prepared baking sheet about 3 inches apart and do not press the dough down. Bake for 8–12 minutes, until golden.

Nutrition
Four Meatballs equals: One cookie equals: 84 calories, 5g fat, 88mg sodium, 9g carbohydrate, 1g fiber, 6g sugar, and 1g protein.

A bowl of this homemade soup is a wonderful meal to enjoy during the holidays. It’s low carb and filled with protein and veggies to power your day and curb your cravings. Best of all it’s made in the slow cooker, so preparation is quick and easy.

Most tortilla soup recipes contain ingredients that are high in carbs, like tortilla strips and rice. In this recipe, I’ve removed these ingredients and filled in the gaps with high fiber cauliflower rice. What’s great is that you get all of the tortilla soup flavors that you love without the extra calories.

Courtesy of RealHealthyRecipes.com

What you need
Serves 8

• 2 organic, free-range chicken breasts
• 1 (28oz) can dice, fire-roasted tomatoes
• 1 (4oz) can green chiles, chopped
• 1 yellow onion, chopped
• 2 cloves garlic, minced
• 1 head cauliflower, shredded
• 32 oz organic, free-range chicken broth
• 2 teaspoons ground cumin
• dash of sea salt and pepper
• ¼ cup fresh cilantro, chopped
• 2 avocados
• Tajin seasoning for garnish

Instructions

1. Combine all of the ingredients, except the cilantro, avocado, and tajin, in a slow cooker. Cover and cook on high for 3 hours.
2. Remove the chicken breasts from the slow cooker. Shred with a fork and then return to the slow cooker.
3. Garnish each bowl with a sprinkle of cilantro, a few slices of avocado and a dash of tajin. Enjoy!

Nutrition
One serving equals 153 calories, 6g fat, 321mg sodium, 14g carbohydrate, 7g fiber, and 10g protein.

​​​​When it comes to appetizers, our healthy diets can often fly out the window, which is why I really like these stuffed dates. While this is certainly a treat and not something to include in your daily diet, each date contains protein, fat and complex carbs. Additionally, these ingredients are wholesome and simple, not deep-fried, and not containing a laundry list of additives and fillers.

A word of advice: make a double batch! These disappear quickly…

Courtesy of RealHealthyRecipes.com​

What you need
Serves 24

• 12 bacon strips, uncured pork
• 24 Dates (get the kind with pits, these are softer)
• ½ cup Goat Cheese
• 24 walnut halves
• 24 toothpicks

Instructions

1. Preheat the oven to 350 degrees F. Line a rimmed baking sheet with parchment paper. Cut the bacon strips in half, width-wise.
2. Remove the seed from each date and stuff with a teaspoon of goat cheese and a walnut. Squish it together.
3. Wrap each stuffed date with a piece of bacon. Secure with a toothpick and place on the prepared baking sheet. (You can store in the fridge up to a day once wrapped. It’s nice to make the day before your party!)
4. Bake in the preheated oven for 20-25 minutes until the bacon is cooked through and crispy. Enjoy immediately!

Nutrition
One serving equals 96 calories, 6g fat, 237mg sodium, 6g carbohydrate, 1g fiber, 5g sugar, and 5g protein.

Move over mashed potatoes….your services are no longer needed here.

There is literally NO REASON to ever make mashed potatoes again now that CAULIFLOWER SMASH is in town!

The smashed garlic adds such phenomenal flavor that it’s hard to stop eating it. This creamy, delightful dish is perfect for your holiday repertoire this year! Yum!

Courtesy of RealHealthyRecipes.com

What you need
Serves 4

• 1 head cauliflower florets
• 3 tablespoons Coconut Oil OR Butter
• 6 garlic cloves, smashed
• 3 tablespoons Plain Greek Yogurt
• ¼ cup parmesan cheese (or 2 Tbsp of nutritional yeast)
• sea salt and black pepper
• 1 Tbsp fresh chives, minced *optional garnish

Instructions

1. Place the cauliflower florets in a pot of water and bring to a boil for 10 minutes, until tender. Drain the pot and transfer the cauliflower to a food processor.
2. Return the pot to medium heat. Add the oil (or butter) and the smashed garlic cloves. Sauté until fragrant, for about a minute.
3. Transfer the garlic to the food processor along with the remaining ingredients. Blend until a smooth consistency is reached. Garnish with minced chives. Enjoy!

Nutrition
One serving equals 194 calories, 13g fat, 240mg sodium, 9g carbohydrate, 2g fiber, 4g sugar, and 13g protein.

This frozen version of the classic pumpkin pie is light, airy and satisfying. Swap the butter in the gingersnap crust with better-for-you canola oil, then fill the pie with a pumpkin-and-frozen-yogurt mixture.

Ingredients

• 8 ounces gingersnap cookies, broken (about 2 1/2 cups)
• 2 tablespoons vegetable oil
• 1/3 cup plus 2 tablespoons light-brown sugar
• 1 cup canned pumpkin puree
• 1 teaspoon pure vanilla extract
• 3/4 teaspoon pumpkin pie spice
• 1 quart low-fat vanilla frozen yogurt, softened

Maple Whipped Cream, recipe follows, optional

Maple Whipped Cream:

• 1 3/4 teaspoons unflavored powdered gelatin
• 2 tablespoons water
• 1 cup 2 percent reduced-fat milk
• 1/4 cup maple syrup
• 1/2 teaspoon pure vanilla extract

Directions

1. Preheat oven to 350 degrees F.
2. Combine the gingersnaps, oil, and 2 tablespoons brown sugar in the bowl of a food processor; pulse to form fine crumbs. Press the crumbs into the bottom and up the sides of a 9-inch pie plate. Bake until the crust is set and golden brown, 10 to 15 minutes. Let cool completely on a wire rack.
3. In a large bowl, stir together the pumpkin puree, vanilla, pumpkin pie spice and remaining 1/3 cup brown sugar until blended; stir in the frozen yogurt. Spread into the cooled pie crust and freeze until firm, about 3 hours. Wrap tightly in plastic to freeze up to 1 week.
4. When ready to serve, transfer the pie to the refrigerator to soften slightly, about 30 minutes. Top with Maple Whipped Cream, if desired.

Maple Whipped Cream:

1. Sprinkle the gelatin over the water in a medium bowl; let stand until absorbed, about 5 minutes. In a small saucepan, heat the milk until steaming. Whisk the hot milk into the gelatin to dissolve. Stir in the maple syrup and vanilla.
2. Place the bowl in a bowl of ice water and stir occasionally until just beginning to set around the edges, about 15 minutes. Using a hand-held mixer, beat the cold milk mixture on high until thick and fluffy, about 8 minutes. Spread on top of the frozen mousse pie; swirl like a meringue topping. Serve.

Level: Intermediate

Yield: 12 servings

Total time: 4 hours, 45 minutes (30 minutes prep, 4 hours inactive, 15 minutes cook)

Nutritional Information:

Calories, 279, Fat, 8.5g, Sodium 158mg, Carbohydrates, 44g & Protein, 7g

From the Food Network

Avocado is a superfood that’s filled with incredible, healthy fats and nutrients to power your fitness results. This recipe is an easy way to turn avocado into tasty guacamole to add to your next fitness meal.

Have fun playing around with the amount of salsa, salt, and lemon that you add to suit your taste. There is really NO WAY to mess this recipe up, it’s delicious, simple and sure-fire.

Serve this guac up with virtually ANY dinner to spice it up and make it more interesting. It would be AWESOME served over Perfectly Seasoned Oven Baked Chicken Breast.​ Yummmmm!

Courtesy of RealHealthyRecipes.com

What you need
Serves 2

1 avocado
⅓ cup fresh salsa
1 teaspoon lemon juice
1 sprinkle sea salt

Instructions

1. Cube and seed the avocado.

2. Place all of the ingredients in a medium bowl and mash together. Enjoy immediately!

Nutrition
One serving equals 217 calories, 15g fat, 325mg sodium, 11g carbohydrate, 7g fiber, 2g sugar, and 3g protein