Healthier Recipes by Sage

Popular recipes, reimagined with fewer calories and more protein. Every swap is explained so you know exactly what changed and why.

The Best Homemade Chicken Noodle Soup

Mediterranean Chicken Noodle Soup (Low-Sodium)

302 cal270 cal

per serving

-11%

OriginalHealthified

Protein25g → 24g

Carbs29g → 24g

Fat9g → 9g

Key swap

1-3 tsp salt→0.5 tsp salt

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Mixed Berry Smoothie

High-Protein Mixed Berry Smoothie

270 cal317 cal

per serving

--17%

OriginalHealthified

Protein5g → 23g

Carbs57g → 53g

Fat5g → 4g

Key swap

plain yogurt (1/2 cup)→1 cup plain non-fat Greek yogurt

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Balsamic Roasted Mushrooms with Herby Kale Mashed Potatoes

Balsamic Roasted Mushrooms with Herby Kale Mashed Potatoes (Vegan & High-Protein)

379 cal344 cal

per serving

-9%

OriginalHealthified

Protein12g → 19g

Carbs55g → 57g

Fat15g → 7g

Key swap

1 Tbsp olive oil (for marinade)→1 tsp olive oil

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Sausage Breakfast Casserole

High-Protein Sausage Breakfast Casserole

741 cal587 cal

per serving

-21%

OriginalHealthified

Protein35g → 34g

Carbs37g → 24g

Fat50g → 39g

Key swap

country sausage→1 lb. lean turkey breakfast sausage

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Cajun Grilled Chicken With Alabama White Sauce Recipe by Tasty

Keto Cajun Grilled Chicken With Alabama White Sauce

870 cal678 cal

per serving

-22%

OriginalHealthified

Protein59g → 60g

Carbs5g → 9g

Fat67g → 44g

Key swap

mayonnaise→½ cup Full-fat sour cream

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Chinese Shrimp Fried Rice Recipe by Tasty

Chinese Shrimp Fried Rice (Lighter Version)

2169 cal1870 cal

per serving

-14%

OriginalHealthified

Protein85g → 68g

Carbs316g → 183g

Fat59g → 94g

Key swap

6.5 tablespoons vegetable oil, divided→2 tablespoons vegetable oil, divided

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Huevos Pericos With Arepas Recipe by Tasty

High-Protein Huevos Pericos With Arepas

848 cal688 cal

per serving

-19%

OriginalHealthified

Protein36g → 38g

Carbs70g → 71g

Fat46g → 27g

Key swap

shredded mozzarella cheese, divided→6 tablespoons reduced-fat shredded mozzarella cheese, divided

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Vietnamese Egg Coffee Recipe by Tasty

Keto Vietnamese Egg Coffee

344 cal301 cal

per serving

-13%

OriginalHealthified

Protein11g → 8g

Carbs44g → 11g

Fat14g → 25g

Key swap

sweetened condensed milk (3 tablespoons, divided)→3 tablespoons heavy whipping cream

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Espresso Zabaglione Recipe by Tasty

High-Protein Espresso Zabaglione

163 cal106 cal

per serving

-35%

OriginalHealthified

Protein5g → 7g

Carbs15g → 9g

Fat9g → 5g

Key swap

1 additional large egg yolk→2 tablespoons plain non-fat Greek yogurt

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Firecracker Chicken

Firecracker Chicken (High-Protein Optimized)

422 cal439 cal

per serving

--4%

OriginalHealthified

Protein31g → 51g

Carbs33g → 26g

Fat18g → 13g

Key swap

1.5 lbs chicken breasts→2 lbs boneless, skinless, cut into 1-inch pieces Chicken breasts

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Elote Lentil Dip Recipe by Tasty

Vegan Elote Lentil Dip

427 cal393 cal

per serving

-8%

OriginalHealthified

Protein20g → 24g

Carbs65g → 66g

Fat12g → 6g

Key swap

2 tablespoons extra-virgin olive oil→1 teaspoon extra-virgin olive oil

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Strawberry-Olive Oil Corn Cake Recipe by Tasty

Strawberry-Olive Oil Corn Cake (High-Protein, Lightened)

303 cal268 cal

per serving

-12%

OriginalHealthified

Protein5g → 8g

Carbs37g → 34g

Fat16g → 11g

Key swap

all-purpose flour (second half)→0.5 cup oat flour

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Homemade Meatballs Recipe

High-Protein Homemade Meatballs

467 cal301 cal

per serving

-36%

OriginalHealthified

Protein26g → 25g

Carbs17g → 7g

Fat33g → 19g

Key swap

remaining ¼ cup plain breadcrumbs→¼ cup (25g) oat flour

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The Best Veggie Sandwich

The Best Veggie Sandwich (High-Protein Optimized)

424 cal339 cal

per serving

-20%

OriginalHealthified

Protein12g → 19g

Carbs46g → 48g

Fat23g → 10g

Key swap

cream cheese→2 oz Low-fat cottage cheese, whipped

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Vegan Creamy Mushroom Ramen

Vegan Creamy Mushroom Ramen (Optimized)

694 cal782 cal

per serving

--13%

OriginalHealthified

Protein15g → 32g

Carbs60g → 65g

Fat47g → 48g

Key swap

1/2 Tbsp cooking oil→1 spray (about 1g) cooking oil spray

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Jamaican Pepperpot Soup Recipe by Tasty

High-Protein Jamaican Pepperpot Soup

290 cal—

per serving

OriginalHealthified

Protein29g → —

Carbs27g → —

Fat8g → —

Key swap

1½ lb beef chuck→2 lb beef chuck, cut into 1½-inch pieces

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Johnsonville Dr Pepper® Sausage Pineapple Fried Rice Recipe by Tasty

High-Protein Dr Pepper Sausage Pineapple Fried Rice

766 cal—

per serving

OriginalHealthified

Protein13g → —

Carbs139g → —

Fat17g → —

Key swap

4 Johnsonville Dr Pepper® Sausages→6 sausages Johnsonville Dr Pepper® Sausages, sliced ¼-inch pieces

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Shrimp and Asparagus Pasta

Shrimp and Asparagus Pasta (Light & Lean)

660 cal455 cal

per serving

-31%

OriginalHealthified

Protein36g → 36g

Carbs73g → 62g

Fat23g → 7g

Key swap

12 ounces spaghetti→10 ounces whole-wheat spaghetti

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Homemade Chili Recipe

High-Protein Homemade Chili

410 cal394 cal

per serving

-4%

OriginalHealthified

Protein23g → 35g

Carbs34g → 46g

Fat21g → 8g

Key swap

1 lb. ground beef (80/20)→1.25 lb extra-lean ground beef (93/7)

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Oven Baked Chicken Drumsticks

High-Protein Oven Baked Chicken Drumsticks

257 cal222 cal

per serving

-14%

OriginalHealthified

Protein24g → 24g

Carbs1g → 1g

Fat17g → 13g

Key swap

chicken drumsticks (skin-on, 6 pieces)→1.75 lbs skinless chicken drumsticks (6 pieces, ~1.75 lbs)

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Neiman Marcus Carrot Cake

Whole30 Dairy-Free Neiman Marcus Carrot Cake

555 cal—

per serving

OriginalHealthified

Protein7g → —

Carbs79g → —

Fat24g → —

Key swap

1 box (15.25 oz) carrot cake mix→2 cups Almond flour

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Chickpea Curry

Chickpea Curry (Low-Fat, Low-Sodium Optimized)

588 cal144 cal

per serving

-76%

OriginalHealthified

Protein19g → 3g

Carbs59g → 14g

Fat34g → 8g

Key swap

full-fat coconut milk (canned)→13.5 oz light coconut milk (canned)

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Queso Fundido With Chorizo And Poblano Peppers Recipe by Tasty

Paleo Queso Fundido With Chorizo And Poblano Peppers (Dairy-Free & Gluten-Free)

575 cal581 cal

per serving

--1%

OriginalHealthified

Protein35g → 26g

Carbs11g → 26g

Fat41g → 43g

Key swap

2½ cups shredded Oaxaca cheese→1½ cups raw cashews, soaked in water for 4+ hours, then drained

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Easy Homemade Crepes

Keto Homemade Crepes

217 cal243 cal

per serving

--12%

OriginalHealthified

Protein6g → 8g

Carbs18g → 4g

Fat14g → 23g

Key swap

1 cup all-purpose flour→1 cup Almond Flour (finely blanched)

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One Pot Creamy Cajun Chicken Pasta

Whole30 One Pot Cajun Chicken Pasta (Gluten-Free & Dairy-Free)

535 cal367 cal

per serving

-31%

OriginalHealthified

Protein39g → 32g

Carbs56g → 19g

Fat17g → 19g

Key swap

1 Tbsp olive oil + 1 Tbsp butter→2 Tbsp olive oil

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Easy lentil curry

Easy Lentil Curry (Low-Calorie Optimized)

620 cal385 cal

per serving

-38%

OriginalHealthified

Protein18g → 16g

Carbs112g → 62g

Fat12g → 4g

Key swap

2 tbsp sunflower oil→4 sprays cooking spray (e.g. rapeseed or olive oil spray)

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Healthy meatloaf with spaghetti sauce

Low-Calorie Meatloaf with Spaghetti Sauce

867 cal398 cal

per serving

-54%

OriginalHealthified

Protein41.5g → 38.2g

Carbs96g → 42g

Fat35.8g → 11.2g

Key swap

lean 5% fat pork mince→500 g extra-lean turkey mince (1–2% fat)

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Sizzling Cheeseburger Recipe by Tasty

Sizzling Cheeseburger Recipe by Tasty (Low-Calorie Optimized)

2150 cal390 cal

per serving

-82%

OriginalHealthified

Protein95g → 42g

Carbs95g → 30g

Fat155g → 14g

Key swap

mayonnaise→2 tablespoons Fat-free plain Greek yogurt

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Milky Way Cookies Recipe by Tasty

Low-Calorie Milky Way Cookies

139.15 cal101 cal

per serving

-27%

OriginalHealthified

Protein1.5g → 1.8g

Carbs18.93g → 13.5g

Fat6.91g → 4.2g

Key swap

salted butter, softened→½ cup salted butter, softened

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Hearty Zuppa Toscana Recipe by Tasty

Hearty Zuppa Toscana (Light Version)

552.71 cal368 cal

per serving

-33%

OriginalHealthified

Protein29.53g → 27.5g

Carbs54.21g → 48g

Fat25.04g → 11.5g

Key swap

3 tablespoons olive oil, divided→1.5 tablespoons olive oil, divided

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Ube Matcha Latte Recipe by Tasty

Ube Matcha Latte (Low-Calorie Optimized)

358.14 cal198 cal

per serving

-45%

OriginalHealthified

Protein8.47g → 7.2g

Carbs29.61g → 16.5g

Fat23.54g → 8.5g

Key swap

whole milk→½ cup unsweetened oat milk

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Chicken Parmesan

Chicken Parmesan (Low-Calorie Optimized)

886.5 cal390 cal

per serving

-56%

OriginalHealthified

Protein82.5g → 54g

Carbs17.6g → 14g

Fat52.3g → 11g

Key swap

2 large eggs→2 large egg whites

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Banana Banana Bread

Low-Calorie Banana Banana Bread

227 cal168 cal

per serving

-26%

OriginalHealthified

Protein3.6g → 4.2g

Carbs34.8g → 28.5g

Fat8.7g → 3.1g

Key swap

All-Purpose Flour→2 cups Whole Wheat Flour

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Smash Burger Taco

Vegetarian Smash Burger Taco

520 cal427 cal

per serving

-18%

OriginalHealthified

Protein28g → 15g

Carbs28g → 53g

Fat32g → 18g

Key swap

1 lb. ground round→1 15oz can black beans, drained, rinsed, and patted dry

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One-Pot Garlic Parmesan Pasta Recipe by Tasty

One-Pot Garlic Parmesan Pasta (Mediterranean Style)

385 cal369 cal

per serving

-4%

OriginalHealthified

Protein16g → 18g

Carbs51g → 49g

Fat12g → 11g

Key swap

unsalted butter→2 tablespoons extra-virgin olive oil

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