🥘 Sweet & Savory Power Hash + Creamy Jalapeño Sauce (DF, GF, High-Protein)

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Comfort food that hits different — cleaned up, packed with protein, and layered with flavor. This dish is my go-to weeknight meal and favorite meal prep recipe, featuring roasted potatoes, veggies, chicken sausage, and runny eggs. The best part? It’s finished with a creamy, spicy jalapeño sauce — totally dairy-free and addictive.

Why You’ll Love It

✅ Gluten-Free & Dairy-Free
✅ High in Protein
✅ Lower Carb — More Veggies, Less Starch
✅ Meal Prep–Friendly
✅ Big Flavor, Simple Ingredients

I make this hash at least once a week — it’s colorful, comforting, and reheats like a dream. It’s exactly the kind of food I crave that also fuels my body. Great for breakfast, lunch, or dinner. Leftovers? Makes for the perfect quick reheat meal!

🍽️ The Hash Recipe

Serves 4

🛒 Ingredients (Serves 4)

  • 2 sweet potatoes, cubed
  • 2 Yukon gold potatoes, cubed
  • 1 yellow onion, dice or julienne
  • 3 bell peppers (red, yellow, or orange), dice or julienne
  • 1 pack chicken sausage (4-6 links), halved and sliced
  • 4 eggs
  • 2 tsp smoked paprika
  • 2 tsp garlic powder
  • 1 tsp chili powder
  • Salt & pepper to taste
  • Olive oil or avocado oil

🧑‍🍳 Directions

  1. Preheat oven to 425°F.
  2. Toss diced potatoes in olive oil, half of the paprika, garlic powder, chili powder, salt, and pepper.
  3. Spread on a parchment-lined baking sheet or lightly greased baking sheet and roast for 20 minutes.
  4. While potatoes cook, dice (into larger squares) or julienne (into medium thick strips) onions and peppers (they shrink while roasting), slice sausage, and toss in olive oil with a other half of seasoning.
  5. After 20 minutes, stir in sausage, onions, and peppers with the potatoes. Roast for another 10-15 minutes.
  6. While the hash finishes, heat a skillet with 1 tbsp oil or butter. Fry eggs to your liking (I go over-medium).
  7. Spoon hash into bowls, top with eggs and a drizzle of creamy jalapeño salsa (see recipe below).

🌶 Creamy Jalapeño Salsa

The Inspiration Behind the Sauce
Pictured, you’ll see my go-to inspiration: the creamy jalapeño salsa from Tio Fun in Nashville, TN. Anytime I stop in for lunch or dinner, I always order an extra side of their signature green salsa—especially for leftover hash. It’s tangy, spicy, and ridiculously good. I’ve recreated my own version at home many times, and the flavor pairs perfectly with this hash, every single time.

🛒 Ingredients (Serves 4)

  • 6–8 jalapeños
  • 3 garlic cloves
  • ½ cup avocado oil or neutral oil
  • Salt to taste
  • ¼ cup cilantro (optional for brightness)
  • 1–2 tbsp lime juice (optional for tang)
  • Slowly add tsps of water to thin if needed

🔪 Instructions

  1. Roast the peppers & garlic
    • Preheat oven to 425°F.
    • Toss whole jalapeños with a little oil and salt. Place on a parchment‑lined baking sheet.
    • Roast 10–12 minutes, flipping halfway, until blistered and softened.
    • Add garlic cloves to the sheet for the last 4–5 minutes until fragrant and lightly browned.
  2. Steam & peel (optional)
    • Place roasted peppers in a bowl and cover briefly to steam — this helps loosen the skin for easier peeling.
    • Remove skins and adjust seeds depending on your heat preference.
  3. Blend into creamy sauce
    • Add roasted peppers, garlic, cilantro (if using), lime juice (optional), and a generous pinch of salt blend with an immersion blender or in a blender.
    • Add the oil and blend until smooth and creamy.
    • If it’s too thick, add a tablespoon or two of water until you reach your desired pourable consistency.
  4. Taste & adjust
    • Add more salt, lime, or even a dash of smoked paprika for extra depth.

🍽️ Serving Suggestions

  • Spoon over your Sweet & Savory Power Hash
  • Drizzle on tacos, salads, or grain bowls
  • Use as a vibrant dip for veggies
  • Mix into Greek or Southwest slaws

🧠 Storage

  • Keeps up to a week in a sealed container in the fridge.

🔄 Sausage Flavor Guide

Mix it up based on your mood:

  • 🌶 Savory Kick: Jalapeño or Garlic Chicken Sausage from Trader Joe’s
  • 🍳 Breakfast Vibes: Country-style breakfast chicken sausage (I find these at Aldi & Kroger)
  • 🍁 Slightly Sweet: Maple or Apple Chicken Sausage for a cozy twist

💡 Tips & Tricks

  • ⏱ Short on time? Use the air fryer for potatoes at 400°F for 12–15 minutes, while sausage, onions, and peppers roast in the oven. Everything’s done in about 20 minutes.
    • Make the creamy jalapeno sauce ahead of time for speed and conveneince!
  • Leftovers? Only make the eggs you’ll eat now. Reheat the hash in the air fryer at 360°F for 5–7 minutes, and top with freshly cooked eggs.
  • Meal prep it: This recipe doubles or triples beautifully. Store extra in an airtight container and reheat as needed.
  • Looking for more volume? Double up on the peppers and onions, add a cup or two of chopped Kale for the last 5 minutes of roasting.

🛒 My Kitchen Favorites

These are the tools I use every time I make this meal — affiliate links below help support my blog!

🧅 Mandoline Slicer – perfect for quick pepper and onion slicing, this one is SHARP but stainless steal, my prior model was gentler but required the food to touch the plastic

🔪 Non-toxic Cutting Boards – makes chopping veggies a breeze

🍳 Stainless Steel Pan Set – for crispy edges and perfect eggs

🥣 Mixing Bowl Set – keeps prep organized and stress-free

🍯 Immersion Blender – my go-to for creamy sauces and jalapeño salsa without the mess of a blender

Greek Inspired Chicken Bowls

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A healthy and fresh meal perfect for busy weeks! Once you have all the ingredients ready, great meal prep for lunch or quick assembly for dinner!

🥗 Ingredients (Serves 4)

For the Bowl Base:

  • 2 large boneless, skinless chicken breasts
  • 2 potatoes, chopped (about 2 medium-large potatoes) – idea to “Hold the Chips” (see below)
  • 2 bell peppers, sliced
  • 1 yellow onion, sliced
  • 4 cups shredded romaine or butter lettuce
  • 1 cup diced tomatoes
  • 1 cucumber, sliced
  • Olive Oil
  • Seasonings: Salt, Pepper, Garlic Powder, Paprika, Oregano

Toppings:

  • 1/4 cup crumbled feta cheese (per bowl)
  • 2 tbsp hummus of your choice (per bowl)
  • 2 – 3 tbsp homemade tzatziki (per bowl, see below)

Homemade Tzatziki Sauce

Ingredients:

  • 1 cup plain Greek yogurt
  • 1/2 cup cucumber, finely grated
  • 1 clove garlic, minced – can use 1/2 tsp jarred minced
  • 1 tbsp fresh lemon juice
  • 1 tbsp fresh dill, chopped – can use 2 tsp dried dill
  • 1/2 tbsp olive oil
  • 1/4 tsp salt

Instructions:

  1. Mix all ingredients in a bowl.
  2. Chill for at least 15 minutes before serving.

🍽️ Directions

  1. Cut and Prep
    To make assembly easy, prep all veggies first. Cube potatoes, slice peppers and onions (I like to use a mandoline to my slicing fast and slices even!), these can all go into one large bowl for step 2. Prep your veggies for your sauce and bowl toppings, dice tomato, slice cucumber, and shred cucumber. I like to use this mixing bowl with a shredder lid.
  2. Roast the Veggies & Potatoes
    Toss potatoes, peppers, and onions with olive oil, salt, pepper, paprika, and oregano.
    Roast at 425°F (220°C) for 25–30 minutes until golden and tender.
    • Option to Air Fry at 400°F for 15 – 20 minutes, flipping/stirring half way through, until golden and tender
  3. Cook the Chicken
    Cut chicken into 1 inch cubes.
    Season chicken with salt, pepper, garlic powder, paprika, and oregano.
    Grill or pan-sear over medium heat for 6–7 minutes per side.
  4. Assemble the Bowls
    In each bowl, add:
    • A cup of lettuce
    • A half cup roasted potatoes and veggies
    • 3-4 ounces of chicken
    • Fresh cucumbers and tomatoes
  5. Top it Off
    • Crumbled feta
    • Add a generous dollop of tzatziki
    • Spoon in hummus on the side

💡 Hold the Chips Tip

Swap roasted potatoes for roasted cauliflower or sub one cup of potatoes for one cup of cauliflower, roasted together with the same seasonings for delicious flavor and lower carbs!

Roasted Pepper, Spinach, and Goat Cheese Protein Breakfast Biscuits

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Craving a biscuit for breakfast, but wanting to skip the higher carb option or find a gluten free way to enjoy your savory breakfast biscuit? This recipe is perfect for a quick grab and go breakfast in the morning. Easy to prepare in advance for weekly meal prep.

Makes: 12 biscuits

Nutrition Facts (per biscuit): 15.2 grams of Protein, 9.4 grams of carbs, and 13.8 grams of fat (you can decrease fat by using less goat cheese and/or skim mozzarella)

Ingredients

  • 6 large eggs
  • 1 ½ cups almond flour
  • ½ cup cassava flour or coconut flour
  • 3 roasted red peppers, diced
  • 1 lb ground chicken
  • 1 medium yellow onion, diced
  • 2 tsp salt (divided)
  • ½ tsp black pepper (divided)
  • 1 tsp smoked paprika (divided)
  • 2 tsp baking powder
  • 1 container goat cheese (about 4–6 oz), crumbled
  • 1 cup chopped fresh spinach
  • ½ cup shredded mozzarella (divided)

Instructions

  1. Cook Chicken & Onions
    • Dice one yellow onion.
    • Heat a skillet over medium heat with one tablespoon of cooking oil, add diced onions. Sauté until translucent, then add ground chicken to the skillet.
    • Season with ½ tsp salt, ¼ tsp pepper, and ½ tsp smoked paprika.
    • Cook until chicken is fully done and onions are softened.
    • Transfer to a shallow dish and refrigerate to cool while prepping the rest.
  2. Preheat Oven
    Preheat to 400°F (200°C). Line a baking sheet with parchment paper.
  3. Mix Dry Ingredients
    In a large bowl, whisk together almond flour, cassava (or coconut) flour, baking powder, remaining salt, pepper, and smoked paprika.
  4. Mix Egg & Veggie Base
    • In another bowl, whisk eggs until blended.
    • Stir in roasted red peppers, crumbled goat cheese (leave in chunks), chopped spinach, and half the shredded mozzarella (¼ cup). Fold gently so goat cheese pieces stay intact.
  5. Combine All Ingredients
    • Add cooled chicken-onion mixture to the egg-veggie-cheese base. Stir to combine.
    • Add dry mixture and gently fold until just incorporated — batter will be thick.
  6. Shape & Top with Cheese
    • Scoop mixture evenly into 12 biscuit-sized mounds on the lined baking sheet
    • Sprinkle the remaining ¼ cup mozzarella evenly over the tops.
  7. Bake
    Bake for 12–14 minutes, until tops are golden and centers are set.
  8. Cool & Serve
    Let rest for 5 minutes before serving. Store in the fridge for up to 5 days, or freeze for up to 3 months.

Helpful Tips

  • You can use goat cheese or feta in this recipe, the flour will change slightly, but the recipe will remain unchanged.
  • You can use fresh or frozen chopped spinach. If using frozen spinach, be sure to thaw, and drain excess water.
  • These reheat super well in the air fryer. I throw one in the air fryer on 360 degrees for 5 minutes while I make my coffee in the morning and take it with me on my way out the door.
  • I love to serve this with an aioli or dipping sauce on the side, I have done sundried tomato most recently!

Creamy Red Curry Chicken Soup

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Gluten Free, Dairy Free, High Protein, and FULL of flavor!

Ingredients:
– Cooked and Shredded Chicken (about 1.5 pounds before cooking)
– Green Onions (the greens of 5 – 6) Thinly Sliced
– 3 Cloves of Garlic (using minced garlic here)
– 2 TSP of Ginger (can grate fresh ginger or use frozen cubes)
– 1 Yellow Onion Diced
– 2 Bell Peppers Thinly Sliced
– 1 Container of Mushrooms (white or baby bellas) Thinly Sliced
– ¼ Cup of Chopped Cilantro (can use dried flakes in a pinch!)
– 3 TBSP Red Curry Paste
– About ½ TSP Black Pepper
– About ⅓ TSP Red Pepper Flakes (I subbed diced dried Arbol chiles and loved the extra heat!)
– Chicken Stock or Chicken Bone Broth (4 – 6 cups, 4 cups for soup, 6 cups if making rice)
– ⅓ Cup Coconut Aminos (can use soy sauce, not gluten free)
– 3 TBSP Arrowroot Flour (or other thickening flour)
– ½ Can of Coconut Milk
– 1 cup of rice (optional, will need less broth if not making rice)

Directions:
1. Cook and shred chicken, slice and dice all vegetables.
2. Add one cup of rice and two cups of liquid (water, chicken broth, or chicken bone broth for extra protein and flavor) to a pot or rice cooker until cooked. This is optional!
3. In a large pot, saute cooking oil, garlic, yellow onion, and ginger until fragrant (about 5 to 10 minutes).
4. Add red curry paste, black pepper, and red pepper, saute for 2 to 3 minutes.
5. Add mushrooms and bell peppers, sauteing for about 5 minutes for more al dente vegetables, longer if you like them softer (up to 10 minutes).
6. Add 4 cups of chicken broth or chicken bone broth (for extra protein and flavor), I liked to do two cups of each, bring to a simmer and reduce heat to low, allow to cook for about 15 minutes.
7. Mix 3 TBSP of arrowroot flour and enough water to bring fill line to ½ cup in a liquid measuring cup to create a thickener for your soup.
8. Add in coconut milk and arrowroot mixture to thicken. Stir until combined, about 3 – 5 minutes.
9. Stir in chicken, two-thirds of sliced green onions, and lime juice.
Scoop between one-third and one-half cup of rice into a mound in the middle of a bowl, add soup around the rice mound, then top with sliced green onions and chopped cilantro.

Slow Cooker White Chicken Chili

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This is one of those goto, easy recipes, you will come back to over and over again. Especially in the colder months.

Ingredients:
– Frozen Chicken Breasts (I buy the 3 pound bag from Kroger)
– 2 cans of corn
– 1 can of black beans ( I prefer no salt added)
– 1 can of light kidney beans
– 2 cans rotel
– 1 cup chicken stock
– 2 containers (8 oz) cream cheese
– Chili Powder
– Paprika
– Cumin
– Salt
– Garlic

Directions:

  1. In a large crockpot/slow cooker, combine chicken, beans, corn, rotel, and chicken broth.
  2. Cover the top with 1 tbsp garlic, 2 tbsp chili powder, 2 tbsp paprika, 2 tbsp cum, 1 tbsp salt.
  3. Cook on low for 8 hours or high for 4 hours.
  4. Add two containers of cream cheese and continue to heat for 30 minutes to an hour, stir two to three times, before serving.

Serve with chips or over rice or as is.

Creamy Salsa Chicken, & Corn, Beans Skillet

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This one pot meal is both delicious and efficient! Also, if Mexican food is one of your faves, this will feel like winter comfort food. My husband and I could eat Mexican food 6 or 7 days a week, so it is definitely a new staple in our house.

Ingredients

  • 3 to 4 large chicken breasts
  • 1 can black beans
  • 1 bag of frozen corn (12 oz)
  • 2 jars of salsa (I like to do one jar medium, one jar fire roasted)
  • 1 bunch fresh cilantro (you won’t use all of it, but that’s the cheapest way to buy)
  • 1/2 Cup Chicken broth
  • 2/3 Cup Sour cream or substitute (I have made this with cashew milk before, when we are avoiding dairy)
  • Queso Fresco or Cotija Cheese
  • Cumin (2 tsp)
  • Chili Powder (1 tsp)
  • Paprika (1 tsp)
  • Salt (1/2 tsp)

The Chicken

Take 3 to 4 large raw chicken breasts with rib meat, butterfly or filet them in half so the slices are thin. If you like your chicken really thin, you can use a mallet and a piece of plastic wrap to flatten it out. Pat the chicken dry with a paper towel, mix seasonings together, then sprinkle on both sides of the chicken breast. In a large cast iron (any skillet will do, but this will work best) heat 2 tbs high heat oil (I swear by grape-seed) on medium-high heat. Once the pan is hot, place chicken pieces face down for about 5 minutes then flip and cook on the other side fo 5 minutes. While the chicken is cooking chop a handful of cilantro stems and crumbled 1/4 cup or more of the cheese. Depending on the size of your chicken breast you may need to adjust time, make sure it is cooked through, then remove from heat and place on a cutting board to rest.

The Skillet

Into the same cast iron skillet pour both jars of salsa. Scrap any chicken bits off the bottom of the pan into the salsa. Continue to stir until warmed. Add 1 can of rinsed black beans and bag of frozen corn to skillet and stir. Add 1/2 cup chicken broth and stir. Once corn and black beans are heated through, put 2/3 cup sour cream in a bowl, to avoid the cream curdling take one spoonful of the salsa mixture at a time and add it to the sour cream then stir. This will help bring the cream up to temperature, I normally do 3 – 5 spoonfuls before adding the sour cream mixture into the skillet. Turn the skillet off and add the sour cream mixture, stirring until thoroughly combined. Slice chicken and top over skillet. Sprinkle crumbled cheese and chopped cilantro over the skillet.

Serving

This is delicious in a bowl by itself. For my husband who needs more substance than me, I set my rice cooker up right before I start cooking and then serve his over about 2/3 cup rice.

Spicy Shrimp Tacos

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The Shrimp

I always buy the medium sized raw shell-on shrimp, but if you’re not an expert shrimp sheller or in a rush consider buying the peeled raw shrimp. I would not recommend using pre-cooked shrimp, they won’t soak up the flavor of the seasonings as well.

I peel my shrimp, toss them in 1 – 2 tbsp of grapeseed oil (you can use any high heat cooking oil, I never use oil olive oil in anything  I cook in medium to high heat because it has such a low smoking point). I sprinkle (each sprinkle is between 1/2 – 1 tsp of seasoning to state) the shrimp was garlic powder, salt, pepper, chipotle chili powder, and paprika. I swirl the seasoning and oil around with the shrimp to make sure all shrimp are coated. Cook until pink, directions differ based upon size of shrimp and frozen vs raw.

The Slaw

This reminds me of Taco Mamacita, which if you live in Nashville or Chattanooga is probably one of your favorite taco spots.

In a large bowl or Tupperware place one bag of Cole Slaw mix, I buy the Kroger brand slaw, chopped fresh jalapenos, and cilantro. Then sprinkle with salt and pepper, mix all fresh ingredients together. In a measuring cup or bowl combine agave or honey, apple cider vinegar, and lime juice. Once the liquid ingredients combined pour over the slaw, then shake or stir. I love to put it in a container with a lid and shake until all of the slaw is coated.

Spicy Sauce

This is the most simple and easy part of the recipe, which is saying something, because the whole recipe is pretty painless. Don’t knock the sauce based on the ingredients, I used to avoid any recipe that used ranch, but once I found a ranch that didn’t remind me of bacon my mind was changed.

1/4 cup of ranch and 1 tbsp of sriracha (to taste)

That’s all, just mix these two things together. I will say I typically use Tessemae’s Creamy Ranch or Avocado Ranch, because I try to avoid dairy when possible. It is just as good with regular ranch or the Bolthouse Greek Yogurt Ranch if you are trying to eat a bit healthier. I also go a little heavy handed on the sriracha, because we like it spicy. If you aren’t big on spicy, I would do half a tbsp and taste it before pouring it on your taco.

Serve It

I don’t normally eat processed carbs and I don’t like corn tortillas, so I eat my “taco” in a bowl. I serve these up to my husband,  family, and friends all the time and all you need to know is that people ask for me to make them again when we make plans to have dinner. I use the small taco shells, depending on the brand they are called street taco size or fajita size. On each taco I load 7 shrimp (if using medium size), place about 1/4 cup of slaw, and drizzle the spicy sauce on top.

Ingredients/Shopping List

  • 16 oz medium sized shrimp (I buy kroger raw shell-on  medium shrimp frozen and thaw before seasoning)
  • 1 bag of cole slaw mix
  • 1 jalapeno
  • 1 bunch of cilantro (you will use about a quarter cup chopped cilantro, definitely needs to be fresh, the dried cilantro in the seasoning aisle is not as flavorful)
  • 1 lime (the juice from one lime)
  • 1/4 cup agave
  • 1/4 cup apple cider vinegar
  • 1 bottle of  your favorite ranch (you’ll only need 1/4 cup, unless enlarging the recipe)
  • 1 bottle of sriracha (you’ll only need 1 – 2 tbsp, but those who don’t like spicy may not keep it on  hand)

Directions

  1. Chop and remove seeds from one jalapeno and chop enough cilantro to fill a quarter cup.
  2. Mix together in a small container (I prefer one with a lid since I normally save the extra sauce) the 1/4 cup ranch and 1 – 2 tbsp sriracha.
  3. Thaw and Peel shrimp if necessary. Toss peeled raw shrimp in 1 – 2 tbsp cooking oil. Then sprinkle garlic powder, salt, pepper, chipolte chili pepper, and paprika. Mix until all shrimp have seasoning on them.
  4. Cook shrimp in a pan on medium heat until cooked through (should be pink, check the size of your shrimp to determine cooking time)
  5. While the  shrimp are cooking, mix together 1/4 cup of agave (or honey), 1/4 cup of apple cider vinegar, and the juice for one lime. In a large bowl stir slaw, jalapenos, and cilantro together, then sprinkle with salt and pepper. Pour liquid mixture over slaw and stir or toss until coated.
  6. Remove shrimp  from heat when finished cooking.
  7. Serve on flour tortillas, corn tortillas, or in a bowl.

InstaPot Chipotle Chicken Tinga

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This is my favorite way to make chicken at home, but then again I could eat Mexican food every day of the week.

If you do not have an InstaPot I will provide a crockpot alternative, just as easy,  but you need a little more time.

Ingredients

  • 1 lbs chicken breast (I use frozen)
  • 1 can rotel (your choice, I love the chipotle and the original)
  • 1 can chipotle peppers in adobo sauce
  • 1 tsbp cumin
  • 1 tbsp paprika
  • 1 tbsp chili power (for a little extra flavor, I use chipotle chili powder)
  • Sprinkle of Salt
  • Optional: 1 tsp Cayenne pepper

Directions:

  1. In instapot place chicken, rotel, and spices, keep chipotle peppers in adobo for later.
  2. Set instapot to chicken (if yours has this setting) for 20 minutes.
  3. Once instapot opens, take chicken and place it in a mixing bowl. Pour liquid from instapot and the chipotle peppers in a sauce pot and heat to a simmer.
  4. While sauce is simmering, shred chicken using handheld or stand mixer on low.
  5. Once sauce is simmered use a blender or handheld blender to puree sauce.
  6. OPTIONAL: Take shredded chicken and sear in a pan with oil to get a little crispiness on the shredded chicken.
  7. Pour sauce over chicken, I normally pour all of the sauce, but if you like less sauce pour half and stir to see how covered the chicken is.

I love this chicken because it works in so many different ways. I use it to make taco salad (lettuce, black beans, chicken tinga, shredded cheese, jalapenos, and guac), quesadillas, and burritos. My fiance and I eat this at least once a week!

*************************************************************************************If making in the crockpot:

  • Place all ingredients except for chipotle peppers in adobo sauce into crockpot.
  • Cook for 4 hours on high.
  • Repeat the reset of recipe the same.