Hello, I'm Eliya! I like to create healthier recipes that don't taste healthy.

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Creamy Lemon Garlic Chicken Bowls – high protein, low calorie dinner
Beef & Creamy Gochujang Brothy Rice Bowls – high protein dinner idea
Sticky Date Protein Pancake Bowls (healthy + easy meal prep)
High Protein Cottage Pie Bowls – Single Serve Meal Prep
Honey Soy Chicken Bakes – high protein, meal prep dinner
Honey Sriracha Sausage & Egg Muffins – high protein meal prep breakfast
Tiramisu Protein Truffles – No-Bake, High Protein & Insanely Good
High Protein Cinnamon Roll Cheesecake Bars that actually taste like dessert
The Best High Protein Chicken Noodle Soup (Healthy, Cozy & Easy)
Lemon Poppy Seed Protein Pancake Bowls (healthy + easy meal prep)
Super Soft & Healthy Hot Cross Buns- low calorie, high protein
Healthy Chicken Caesar Crispy Pasta Salad (High Protein, Air Fryer Recipe)
The Best Fudgy Zucchini Protein Brownies
High Protein Cheesy Egg Bagels (Easy Meal Prep Breakfast & Lunch)
Blueberry White Chocolate Protein Pancake Bowls- great for meal prep and no banana needed!
5 Healthy Rice Paper Recipes You Need to Try (Easy & Airfryer-Friendly)
Apple Pie Protein Pancake Bowls with Gooey Custard Middle- meal prep & banana free recipe
Teriyaki Chicken Noodle Bowls- easy & high protein meal prep

Hello there and welcome to Eliya Eats! I'm Eliya, a certified nutritionist who likes to create healthy, high protein and low calorie recipes that actually taste good. If you are looking for tasty recipes to incorporate into your healthy lifestyle, you have come to the right place! At Eliya Eats you will find healthy recipes ranging from breakfast to dinner, but with a main focus on desserts and breakfast.

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Creamy Lemon Garlic Chicken Bowls – high protein, low calorie dinner
Beef & Creamy Gochujang Brothy Rice Bowls – high protein dinner idea
Sticky Date Protein Pancake Bowls (healthy + easy meal prep)
High Protein Cottage Pie Bowls – Single Serve Meal Prep
Honey Soy Chicken Bakes – high protein, meal prep dinner

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I'm Eliya, a.k.a Eliya Eats. I hope you enjoy my recipes and I hope to see you again soon. Thanks so much for stopping by!

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Healthier recipes that actually taste good ✨🫶💅
📍Syd, Australia 🇦🇺
💌[email protected]
Latest Recipe ⬇️

My super easy & flavourful chicken noodle soup is

My super easy & flavourful chicken noodle soup is one of my favourite and most remade recipes 🤍🤍🤍

Full recipe is in the link in my bio (click “latest recipes”) OR comment “recipe” and I’ll send the link to your dms 🫶

My Lemon Poppy Seed Protein Pancake Bowls 🍋🥞✨ 370

My Lemon Poppy Seed Protein Pancake Bowls 🍋🥞✨

370 Cals 33g protein per bowl!

Full recipe is up on my website, just click the link in my bio OR comment “recipe” and I’ll send the link straight to your DMS💛💛💛

#proteinpancakebowls #pancakebowls #lemonpoppyseed #eliyaeatsproteinpancakes

Dubai Choc Easter Eggs, literally the easiest dess

Dubai Choc Easter Eggs, literally the easiest dessert everrr >>>>

Recipe (makes 12 serves- double if you need more):
- 6 hollow Easter eggs (cut in half)
- 1 heaped tbsp butter
- 70g Kataifi pastry
- 2 tbsp tahini
- 4 heaped tbsp smooth pistachio paste- I use @pistachiopapiofficial papi
- 100g milk choc
- 1 tsp coconut oil
- crushed pistachios for topping

1. Make your Dubai choc filling by toasting the Katayfi pastry in some butter, add to a bowl and mix with tahini and pistachio paste
2. Evenly divide the mixture into the halved hollow eggs, set in the fridge
3. Melt your chocolate with coconut oil and pour over each egg, top with crushed pistachio & flaky sea salt, let it set in the fridge and enjoy x

Dubai Choc Easter Eggs, literally the easiest dess

Dubai Choc Easter Eggs, literally the easiest dessert everrr >>>>

Recipe (makes 12 serves- double if you need more):
- 6 hollow Easter eggs (cut in half)
- 1 heaped tbsp butter
- 70g Kataifi pastry
- 2 tbsp tahini
- 4 heaped tbsp smooth pistachio paste- I use @pistachiopapiofficial papi
- 100g milk choc
- 1 tsp coconut oil
- crushed pistachios for topping

1. Make your Dubai choc filling by toasting the Katayfi pastry in some butter, add to a bowl and mix with tahini and pistachio paste
2. Evenly divide the mixture into the halved hollow eggs, set in the fridge
3. Melt your chocolate with coconut oil and pour over each egg, top with crushed pistachio & flaky sea salt, let it set in the fridge and enjoy x

My higher protein, lower cal Chocolate Hot Cross B

My higher protein, lower cal Chocolate Hot Cross Buns 🍫🐣

Makes 9 buns at 190 calories each with 10g protein 🤍✨

Full recipe is in the link in my bio (click all my latest recipes) or comment RECIPE and I’ll send the link to your DMs 🔗

Chicken Caesar Crispy Pasta Salad (Serves 4-5): C

Chicken Caesar Crispy Pasta Salad (Serves 4-5):

Chicken:
- 500g chicken breast, I like to cut into smaller fillets
- 50g plain yogurt
- 1 tsp dijon mustard
- seasonings: paprika, chilli powder, garlic salt, salt & pepper, onion powder
- 1/2 lemon, juiced

1. Mix until well seasoned and let marinate for 30 mins
2. Airfry at 180c for 20-25 mins (depending on thickness) flipping halfway

Crispy Pasta:
- 250g pasta of choice, I like to use bowtie
- 1 tsp olive oil
- paprika, garlic salt, pepper
- 10g parmesan

1. Cook pasta until el dente, let it steam dry then mix with the olive oil, seasonings and parmesan
2. airfry at 190c for about 10-15 mins OR BAKE at 200c for about 20 mins, make sure to give it a good shake or flip throughout the baking process

Caesar Salad:
- 2 cos lettuce heads- chopped, washed & dried
- 100g bacon, airfried or panfried and chopped
- 150g plain yogurt
- 50g light mayo
- 1 tsp dijon mustard
- 1 tsp minced garlic
- 1 tsp worcesterchire sauce
- 1 tbsp apple cider vinegar (or white vinegar)
- 1/2 lemon, juiced
- 30g parmesan
- 1/2 tsp sweetener- I use natvia
- Salt & pepper to taste
- Extra 10g parmesan for topping

Macros per serve (5):
Calories: 435
Carbohydrates: 42g
Protein: 39g
Fat: 12g

High Protein Chicken Caesar Crispy Pasta Salad (se

High Protein Chicken Caesar Crispy Pasta Salad (serves 5)

Full recipe is two videos down or is in the link in my bio 🫶✨

#crispypasta #caesarpastasalad #caesarsalad #healthycaesarsalad

Baked protein pancake bowls changed my breakfast g

Baked protein pancake bowls changed my breakfast game >>> 🥞✨

All my recipes are up on my website or feed, click the link in my bio!

OR comment “recipes” and I’ll send you the links to them 🔗🫶

#bakedpancakebowls #pancakebowls #proteinpancakes #proteinpancakebowls

Chicken Caesar Crispy Pasta Salad (Serves 4-5): C

Chicken Caesar Crispy Pasta Salad (Serves 4-5):

Chicken:
- 500g chicken breast, I like to cut into smaller fillets
- 50g plain yogurt
- 1 tsp dijon mustard
- seasonings: paprika, chilli powder, garlic salt, salt & pepper, onion powder
- 1/2 lemon, juiced

1. Mix until well seasoned and let marinate for 30 mins
2. Airfry at 180c for 20-25 mins (depending on thickness) flipping halfway

Crispy Pasta:
- 250g pasta of choice, I like to use bowtie
- 1 tsp olive oil
- paprika, garlic salt, pepper
- 10g parmesan

1. Cook pasta until el dente, let it steam dry then mix with the olive oil, seasonings and parmesan
2. airfry at 190c for about 10-15 mins OR BAKE at 200c for about 20 mins, make sure to give it a good shake or flip throughout the baking process

Caesar Salad:
- 2 cos lettuce heads- chopped, washed & dried
- 100g bacon, airfried or panfried and chopped
- 150g plain yogurt
- 50g light mayo
- 1 tsp dijon mustard
- 1 tsp minced garlic
- 1 tsp worcesterchire sauce
- 1 tbsp apple cider vinegar (or white vinegar)
- 1/2 lemon, juiced
- 30g parmesan
- 1/2 tsp sweetener- I use natvia
- Salt & pepper to taste
- Extra 10g parmesan for topping

Macros per serve (5):
Calories: 435
Carbohydrates: 42g
Protein: 39g
Fat: 12g

Crispy Bang Bang Dumpling Skewers (serves 4) using

Crispy Bang Bang Dumpling Skewers (serves 4) using @mingleseasoning 🤍🤍🤍

Comment “Mingle” for the recipe!!

Macros per serve (4):
Calories: 515
Carbohydrates: 55g
Protein: 37g
Fat: 15g

#AD #mingle #mingleseasoning

Chicken Caesar Crispy Pasta Salad (Serves 4-5): C

Chicken Caesar Crispy Pasta Salad (Serves 4-5):

Chicken:
- 500g chicken breast, I like to cut into smaller fillets
- 50g plain yogurt
- 1 tsp dijon mustard
- seasonings: paprika, chilli powder, garlic salt, salt & pepper, onion powder
- 1/2 lemon, juiced

1. Mix until well seasoned and let marinate for 30 mins
2. Airfry at 180c for 20-25 mins (depending on thickness) flipping halfway

Crispy Pasta:
- 250g pasta of choice, I like to use bowtie
- 1 tsp olive oil
- paprika, garlic salt, pepper
- 10g parmesan

1. Cook pasta until el dente, let it steam dry then mix with the olive oil, seasonings and parmesan
2. airfry at 190c for about 10-15 mins OR BAKE at 200c for about 20 mins, make sure to give it a good shake or flip throughout the baking process

Caesar Salad:
- 2 cos lettuce heads- chopped, washed & dried
- 100g bacon, airfried or panfried and chopped
- 150g plain yogurt
- 50g light mayo
- 1 tsp dijon mustard
- 1 tsp minced garlic
- 1 tsp worcesterchire sauce
- 1 tbsp apple cider vinegar (or white vinegar)
- 1/2 lemon, juiced
- 30g parmesan
- 1/2 tsp sweetener- I use natvia
- Salt & pepper to taste
- Extra 10g parmesan for topping

Macros per serve (5):
Calories: 435
Carbohydrates: 42g
Protein: 39g
Fat: 12g

High Protein Chilli Chicken Crispy Rice Salad (ser

High Protein Chilli Chicken Crispy Rice Salad (serves 4):

Crispy Rice:
- 250g cooked rice - I use 2x 125g cup rice
- chilli paste
- 1-2 tsp low sodium soy sauce
- heaped tsp sesame oil

1. mix rice with chilli paste, soy sauce and sesame oil, then add to a baking tray
2. Bake rice at 180c for about 35-40 minutes, making sure to mix it a few times to ensure even crispiness.

Salad:
- 2x Lebanese cucumbers, thinly sliced
- 200g edamame
- 1x avocado, cubed
- green onion
- 300g chicken tenders (cooked per packet instructions) - I use @froproaus and cooked in the airfryer at 190c for 12 mins
- sesame seeds for serving
- crispy rice

Dressing:
- 100g greek yogurt
- 65g perinaise (or mayo)
- 20g sirracha (about a heaped tbsp)
- 50g sweet chilli sauce (about 2-3 tbsp)
- 1 tbsp rice wine vinegar or white vinegar

Macros per serve (4):
Calories: 480
Protein: 33g
Carbs: 41g
Fat: 17g

Ferrero Rocher Crunch Protein Balls ✨ 145 cals & 7

Ferrero Rocher Crunch Protein Balls ✨ 145 cals & 7g protein per ball

Recipe (makes 16 protein balls):
250g pitted Medjool dates soaked in hot water for 5-10 mins (reserve 2 tbsp)
70g chocolate protein powder- I use @macr0mike deluxe chocolate protein (amb-eliyaeats to save $$$)
2 tbsp cocoa powder (around 20g)
50g Hazelnut Butter (I use a peanut butter mixed with hazelnut butter bc that’s all I could find lol)
30g soy protein crisps (optional)- sub for extra 15g protein powder
1/2 tbsp date water (add more as you go if too dry)
Salt
16 hazelnuts

Chocolate Coating
125g sugar free milk chocolate- I use @lindt_au
1-tsp coconut oil
30 g soy protein crispies (optional but recommended!!)

- Add soaked dates, protein powder, cocoa powder, hazelnut butter, soy protein crisps, salt and 1/2 tbsp date water into a food processor or blender and blend until a thick sticky mixture forms.
- Roll into 16 balls and add a hazelnut in the centre of each, freeze for 20 mins
- Melt your choc with 1 tsp coconut oil, add the protein crispies and mix well.
- Dip each protein ball into the chocolate mixture, sprinkle with some sea salt and freeze for 1 hour or until fully set. Store in the fridge for a softer texture or in the freezer for a firmer texture & enjoyyyy

Macros per ball (16):
Calories: 145
Carbohydrate: 17g
Protein: 7g
Fat: 6g

#HealthyDessert #GuiltFreeTreats #HighProteinDessert #HealthyBaking #macromike

Kept seeing these “3 ingredient cookies” all over

Kept seeing these “3 ingredient cookies” all over my feed so I had to try!!

Banana bread protein cookies (makes 9):

100 cals per “cookie” & 6g protein

- 1 banana
- 60g nut butter of choice
- 1/2 tsp vanilla (optional)
- 60g protein powder- I use @macr0mike caramelised white chocolate protein, discount code amb-eliyaeats 🫶
- 1/4 tsp baking soda (optional)
- 50g choc chips- I use noshu

- Mash the wet ingredients, add the dry & mix until a sticky cookie dough forms
- Chill dough in the freezer for about 10 mins to firm up
- Preheat oven to 180c & bake cookies for 10 mins
- Let it rest for 10-15 mins before enjoying xx

#flourlesscookies #healthycookies #testkitchen

Crispy Buffalo Chicken Smash Tacos 🌮 Serves 2, 3

Crispy Buffalo Chicken Smash Tacos 🌮

Serves 2, 3 tacos per serve (so 6 tacos in total!):

Recipe:
- 6 mini flour tortillas
- 300g Chicken Mince - seasoned with 1/4 tsp chilli powder, garlic salt, 1/2 tsp paprika and pepper + dash of hot sauce, I use franks red hot sauce
- 30g panko bread crumbs
- Olive oil for cooking

Red Hot Slaw:
- 1/2 bag of coleslaw mix
- 30g @franksredhot_aus Dip’n Secret Chicken sauce OR spicy mayo sauce
- 30g greek yogurt
- 1/2 lemon, juiced
- hot sauce (optional)
- salt & pepper

1. Prep the chicken mince by seasoning well and mixing
2. Prep the slaw and set aside.
3. Add a light layer of chicken mince onto each tortilla, flatten and spread evenly. Top with a sprinkle of panko breadcrumbs and pat down to ensure they stick to the chicken.
4. Cook 1-2 smash tortillas at a time in a large pan (medium-high heat) for 3 mins chicken side down (make sure to press down) and flip and cook for another 1-2 min to crisp up the outside.
5. Build the tacos, add a drizzle of the Secret Chicken sauce and the slaw mix & enjoy

Macros per serve (2- 3 tacos per serve):
Calories: 560
Carbohydrates: 55g
Protein: 37g
Fat: 22g

#crispysmashedtacos #smashtacos #buffalochicken

Viral Dumpling Lasagna (33g protein per serve!) R

Viral Dumpling Lasagna (33g protein per serve!)

Recipe (serves 4):
- 36-40x dumpling wrappers
- 500g chicken mince
- 2x carrots, grated
- 1/2 cup green onion finely chopped
- 1 tsp minced garlic
- 1 tsp minced ginger
- Fresh chilli, finely chopped (to taste)
- 1.5 tbsp soy sauce
- 1 tsp fish sauce
- 1 tsp rice wine vinegar
- 20g bone broth paste (optional)- I use @bestofthebone bone
- 1 tsp chicken stock paste (or 1/4 cup chicken stock)
- 2-4 tbsp water (if using chicken stock paste)
- 1/2 tsp sweetener- I use @natvialiving
- 1/2 tbsp sesame oil
- 1/4 cup chicken stock (poured on top of assembled “lasagna”

To serve:
- chilli oil
- rice wine vinegar
- soy sauce
- extra green onion

1. In a large bowl, mix the chicken mince with all the seasonings and veggies
2. Let wrappers come to room temp for 10-15 mins (whilst prepping the filling)
3. In a baking dish or oven safe bowl, spread a thin of stock on the base to prevent sticking. Add a layer of dumpling wrappers, slightly overlapping like lasagna sheets.
4. Spoon over a layer of the chicken mixture (make sure it’s not too thick!), then repeat layers until everything is used, finishing with wrappers on top. I did around 4 layers.
5. Pour over a small amount of stock or water to keep it moist.
6. Place the dish into a preheated steamer over gently boiling water.- I used a deep pan big enough to fit my baking dish.
7. Cover and steam for 30 minutes, or until the chicken is fully cooked through.
8. Carefully remove from the steamer and rest for 5 minutes before slicing.
9. Serve with chilli oil, rice wine vinegar, soy sauce and spring onions & enjoyyyyy

Macros per serve (4):
Calories: 434
Protein: 33g
Carbohydrates: 48g
Fat: 11g

High Protein Chilli Chicken Crispy Rice Salad (ser

High Protein Chilli Chicken Crispy Rice Salad (serves 4):
*Recipe from @noaawilliams

Crispy Rice:
- 250g cooked rice - I use 2x 125g cup rice
- chilli paste
- 1-2 tsp low sodium soy sauce
- heaped tsp sesame oil

1. mix rice with chilli paste, soy sauce and sesame oil, then add to a baking tray
2. Bake rice at 180c for about 35-40 minutes, making sure to mix it a few times to ensure even crispiness.

Salad:
- 2x Lebanese cucumbers, thinly sliced
- 200g edamame
- 1x avocado, cubed
- green onion
- 300g chicken tenders (cooked per packet instructions) - I use @froproaus and cooked in the airfryer at 190c for 12 mins
- sesame seeds for serving
- crispy rice

Dressing:
- 100g greek yogurt
- 65g perinaise (or mayo)
- 20g sirracha (about a heaped tbsp)
- 50g sweet chilli sauce (about 2-3 tbsp)
- 1 tbsp rice wine vinegar or white vinegar

Macros per serve (4):
Calories: 480
Protein: 33g
Carbs: 41g
Fat: 17g

High Protein Cheesy Egg Bagels Save this for you

High Protein Cheesy Egg Bagels

Save this for your next meal prep 🥯✨

Makes 4 bagels:

Ingredients:
• 4 Abe’s Protein Bagels- @abesbagels
• 6 eggs
• 60ml high protein low fat milk (or milk of choice)
• 100g cherry tomatoes, chopped
• ½ red capsicum, diced
• Fresh or semi-dried parsley, chopped - I use @gourmetgarden_aus
• 40g feta (high protein or low fat)
• Salt & pepper
• 4 slices Bega Protein Tasty cheese @begacheese
• 40g Perinaise or spicy mayo (10g per bagel)

Method:
1. Preheat oven to 180°C.
2. Whisk together eggs, milk, salt and pepper.
3. Stir through cherry tomatoes, capsicum, parsley and crumbled feta.
4. Pour mixture into a lined baking dish (large enough so it isn’t too thick).
5. Bake 18–25 minutes or until set in the centre.
6. Cool slightly, slice into 4 pieces and place one slice of cheese on each piece so it melts slightly.

Assemble:
1. Slice and lightly toast the bagels (optional but recommended).
2. Add the slice of frittata with cheese.
3. Spread 10g Perinaise or spicy mayo on the top bagel and close.

Reheat:
Air fryer: 180°C for 4–6 minutes
Microwave: 1–2 minutes

Macros (per bagel):
420 calories
31g protein
30g carbs
17g fat
18g fibre

#highproteinrecipes
#proteinbreakfast
#healthymealprep
#easymealprep
#lowcaloriemeals

Baked protein pancake bowls changed my breakfast g

Baked protein pancake bowls changed my breakfast game >>> 🥞✨

All my recipes are up on my website or feed, click the link in my bio!

OR comment “recipes” and I’ll send you the links to them 🔗🫶

#bakedpancakebowls #pancakebowls #proteinpancakes #proteinpancakebowls

High Protein Meal Prep for the Week 🥥🦐🥯✨ Raffaell

High Protein Meal Prep for the Week 🥥🦐🥯✨

Raffaello Chia Seed Pudding
310 calories 20g protein

3 Cheese Egg Bagels
455 calories 33g protein

Single Serve Prawn & Chive Dumpling Lasagnas
305 cals 24g protein

Fudgy Zucchini Protein Brownies
75 calories 5g protein

Recipes have all been posted either on my feed & the brownies are up on my website (link in my bio)!!

Comment “Recipes” and I’ll send you the link to all 4 recipes! xx

#mealprep #highproteinmealprep #healthymeals #mealplan #healthyrecipes

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