Heather Mangieri Nutrition

02/08/2026

Still looking for a delicious but healthier game day snack? It’s not too late to whip up this higher protein, lower-fat version of traditional Buffalo Chicken Dip! It’s always a big hit! Get the Recipe —

This healthy buffalo chicken dip is the perfect protein-packed appetizer for your next party of tailgate. Eat w/veggies for a quick nutrient-packed snack

01/26/2026

Snowed in? ❄️ We got hit with 11+ inches here in Pittsburgh today and there’s more to come! A storm like this calls for a big pot of something warm, hearty, and seriously satisfying. 🍲

My latest blog post shares 5 hearty soups & stews that are packed with fiber & protein—perfect for cold nights and lazy snow days.🥣 If you need some warm, filling and comforting meals to get you through the week, this one’s for you ❄️

Get the Recipes —

These hearty high fiber high protein soups and stews are sure to keep you full, cozy, and coming back for seconds

01/23/2026

Cold, snowy weather is headed our way, which makes it a perfect weekend to make a big pot of warming soup or hearty stew!

Below is the link to one of my favorites — HEARTY LENTIL SOUP! It’s filled with flavor, fiber, plant-based protein, iron and loades of other nutrients to support your health this cold and flu season.

If lentil soup isn’t your thing, you can check out one of my other hearty soup recipes, like my creamy, white bean chicken chili or my cream of chicken and mushroom soup. 🥣

Stay warm!

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This nutritious, hearty lentil soup is filled with flavor, 10 grams of fiber, 18 grams of plant-based protein & 40% of the DV for iron.

02/02/2025

🏈 Who will be watching the Big Game? If you’re still deciding on your game day appetizers & snacks, I finally got one of my favorites on my blog — Healthier Spinach Artichoke Dip.

If you love creamy dips like this, but are also health-conscious, this is a great one for you. It’s higher in protein, lower in fat and has a wide variety of nutrients you need like fiber, calcium & iron while being just as flavorful and delicious as traditional recipes. It’s always a big hit at gatherings and if you make it at home and have any left, it’s great leftover, too! Give it a try and let me know what you think.

Read more & get the Recipe —

This healthier spinach artichoke dip is higher in protein & lower in fat while still being creamy & flavorful like traditional recipes

09/22/2024

Do you focus on getting enough daily in your diet? Fiber supports health in many ways, and you CAN meet your needs. If you don’t eat the daily recommended intake for fruit & veggies, focus on fiber! My colleagues and I share more in this post!
https://www.aol.com/dietitians-doctors-want-know-fiber-172900061.html

08/03/2023

If you’re looking for some great pre-workout snack ideas that you can prep in advance, this article by Natalie Rizzo in Womens Health Magazine is for you! 🍌 It shares 15 Pre-Workout Snacks You Can Prep Ahead of Time, including my recipe for homemade fig bars!

Get the ideas and recipes—

Prep these easy pre-workout snacks ahead of time so you feel energized for every workout

03/26/2023

👆🏼Tired of the same boring boneless chicken breast as your main protein source? If so, check out this post by Toby Amidor on Eatthisnotthat! It shares 2️⃣5️⃣ healthy, high-quality, protein-packed dinners, including my healthier chicken pot pie recipe!

Get some dinner inspiration here —

You'll feel more satisfied, pack on muscle, and watch your fat melt away when you whip up these high-protein recipes for dinner.