Nourished by Nicole

Nourished by Nicole 🥑 Dietitian uncomplicating healthy eating
🍎Follow for easy recipes & nutrition tips
💭Inquires: [email protected]
FIND MY RECIPES ⬇️

02/18/2026

SPINACH FETA EGG WHITE WRAP ⬇️✨ The easiest high-protein breakfast!! Batch prep this recipe so you have a balanced, grab-and-go option ready for every day of the week!! Perfect for busy mornings when you want something quick but still SO good!! All you need is: 2 cups liquid egg whites 1x 500ml carton 1 cup 1% cottage cheese 4 teaspoon garlic powder 4 teaspoon Italian seasoning Salt to taste Black pepper to taste 2 teaspoon sundried tomato oil from the jar 5 oz frozen spinach thawed and drained (about ¾ cup post draining) ½ cup julienned sun dried tomatoes jarred in oil ½ cup mozzarella cheese shredded ¾ cup feta cheese 4 large whole wheat wraps or thin flatbreads Bake eggs at 400F for 15-17 mins - - - -

02/18/2026

BUFFALO CHICKEN TAQUITOS ⬇️✨ Meal prep these for the easiest weekday lunches!! They’re freezer-friendly, high in protein, and loaded with hidden veggies, making them a dietitian-approved option for busy weeks that still deliver big on flavour!! All you need is: ¾ cup plain 0% Greek yogurt ⅓ cup buffalo sauce Juice of 1 lime (about 1.5 tbsp) 1 teaspoon garlic powder ½ teaspoon onion powder ½ teaspoon ground cumin ½ teaspoon paprika salt and pepper, to taste 1 lb cooked and shredded chicken breast (about 2 cups)- rotisserie chicken will also work 1 cup mashed white beans (optional) 1 cup cheddar cheese, shredded 1 bunch green onions, sliced finely 2 cups vegetables of choice: (ie. shredded carrots, chopped spinach, diced bell peppers) 18 small (4 inch) corn tortillas or 9x8 inch tortillas, (microwave 4 at a time in a damp paper towel to prevent ripping!) *bake at 425F for 15-18 minutes until golden brown* - - - -

02/18/2026

QUICK PICKLED RED ONIONS 🧅✨ The ultimate flavour hack you need in your fridge!! You can make the tastiest pickled red onions at home with only 4 simple ingredients, and they add the perfect pop of tang and crunch to salads, bowls, sandwiches, and more!! All you need is ⬇️ 1 large red onion, thinly sliced (⅛th inch thick) (or enough to fit into your jar of choice) 1 ½ cups white vinegar 1 cup distilled water 1 tablespoon salt *The onions are ready to eat after 30 minutes, however the longer they sit in the brine the more pickled they will be!* - - - -

02/14/2026

3 EASY meal prep ideas for a healthier week!! ⬇️

As an RD I know how helpful meal prepping can be to make eating healthier easier throughout the week BUT I get bored of eating the same thing every day (& spending 6 hours prepping food)!

SO instead of meal prepping I like to do a mix of “ingredient prep” & “meal prep” and this one I kept SUPER simple!!

MAKE:
- 1 x easy breakfast (cottage cheese egg bites)
- 1-2 x grab and go balanced snack (chocolate protein balls)
- 1x versatile protein for lunches (buffalo chicken salad)

02/14/2026

MARRY ME SALMON 💍✨

All you need is simple ingredients and about 30 minutes to make this easy weeknight dinner!! It has all the flavours of the viral “marry me” dishes, but in a lighter version you’ll love!! Perfect for date night or any night!!

All you need is ⬇️
4 salmon filets (skinless)
1 tbsp Trader Joe's salmon rub (or ½ tbsp brown sugar, 1 tsp paprika, ½ tsp salt, ⅛ tsp black pepper, ⅛ tsp dried thyme)
2 tbsp olive oil
4 cloves garlic
½ cup julienned sun-dried tomatoes (stored in oil)

02/14/2026

CHOCOLATE GREEK YOGURT FRUIT DIP 🍓🍫

As a dietitian with a sweet tooth, I’m always looking for balanced treats like this!! This one comes together with just a few simple ingredients, is rich and chocolatey, and packs 10g of protein per serving!! It pairs perfectly with your favourite fruit or just eaten with a spoon!

All you need is:
1 cup plain Greek yogurt I recommend 2%
2 tablespoon cocoa powder
1 tbsp chocolate protein powder (optional)
1.5 tablespoon maple syrup
2 teaspoon vanilla extract

02/14/2026

ONE PAN MARRY ME CHICKEN PASTA 💍💘

This one-pan pasta is packed with 42g of protein and is a lighter take on the viral pasta and is the perfect weeknight dinner!!

2 tablespoon olive oil divided
1 Ib lean ground chicken
½ teaspoon salt
½ teaspoon black pepper
4 cloves garlic pressed
½ yellow onion diced (about 1 cup)
½ cup chopped sundried tomatoes
1 tablespoon Italian seasoning
1 teaspoon red pepper flakes

02/14/2026

SPINACH FETA EGG WHITE WRAP ⬇️✨

The easiest high-protein breakfast!! Batch prep this recipe so you have a balanced, grab-and-go option ready for every day of the week!! Perfect for busy mornings when you want something quick but still SO good!!

All you need is:
2 cups liquid egg whites 1x 500ml carton
1 cup 1% cottage cheese
4 teaspoon garlic powder
4 teaspoon Italian seasoning
Salt to taste
Black pepper to taste

01/25/2026

Pancakes.. but WAY better😎 These sheet pan pancakes are my go to EASY recipe to feed a lot of people All we need is: • 1 16 oz box pancake mix about 4.5 cups • 1 cup water or milk • 1 cup plain Greek yogurt • 2 eggs

01/25/2026

The ultimate EASY dinner using CAMPBELL’S® new Rich & Thick Stock!

01/23/2026

MEAL PREP BREAKFAST BOWLS 🍳✨ You have to try this recipe if you're looking for a new savoury meal prep breakfast!! These can be made on repeat because they're SO easy to customize with whatever you have in your fridge!! With 39g of protein per serving they're the best way to start your morning!! All you need is ⬇️ For the base recipe: ½ lb ground meat of choice, ie. ground beef, turkey, chicken, crumbled sausage 8 eggs (or 1.25 egg whites) 1 cup cottage cheese (0 or 2% work great) 1 teaspoon salt ¼ teaspoon black pepper 1 teaspoon garlic powder 1 teaspoon onion powder 1 cup cheese (or feta) ½-3/4 cup toppings of choice Toppings: *measurements are provided per 1 bowl* Mexican-inspired ¼ cup bell peppers, diced ¼ cup white onion, diced ¼ cup shredded sweet potato ¼ cup black beans (optional) ¼ teaspoon cumin ¼ teaspoon chili powder Pizza inspired ¼ cup bell peppers ¼ cup red onion, diced ¼ teaspoon oregano ¼ teaspoon basil Mediterranean inspired ¼ cup tomatoes, diced ¼ cup feta cheese ¼ cup bell peppers, diced ¼ cup shredded zucchini (excess water squeezed out) ¼ teaspoon oregano Classic breakfast ¼ cup shredded frozen hashbrowns ¼ cup red bell peppers (optional) *bake at 375F for 30 minutes or until the center is no longer jiggly* - - - -

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