Healthy Mama Kris

Healthy Mama Kris Take the stress out of weekday meals! Meal Planning, Meal Prep & Grocery Budget Hacks for Busy Moms

Kris Dovbniak is a certified culinary nutritionist, trained chef, podcast host and mom of two on a mission to help moms stress less about meals through flexible meal planning, realistic meal prep, confident cooking (and sharing deliciously balanced meals, along the way!). ​

05/17/2026

1-HOUR MEAL PREP | Comment RECIPES for today’s recipes 🔪💛

This season has been extra busy and meal prep SAVES me during these busier seasons- even if I only have an hour! This week’s prep:
🍗 Zesty Ranch Chicken Salad
🍋 Lemon Poppy Protein Overnight Oats
🥦 Veggie prep for dinners
🍍 Fruit prep for lunches

Follow for more do-able meal prep inspo & healthy family recipes!

05/04/2026

Chicken Caesar Smashburger Tacos 🌮 ✨

Chicken Caesar Patties:
1 lb ground chicken
1 egg
1/4 cup panko breadcrumbs
1 lemon (zested)
1 tsp kosher salt
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp italian seasoning
1/4 cup parmesan cheese (more for topping)
8 taco-sized tortillas (we like flour; corn works, too)

To top:
3 cup romaine lettuce
Homemade Caesar dressing >>

Breadcrumbs:
2 tsp olive oil
1/2 cup panko breadcrumbs
kosher salt (as needed)
garlic powder (as needed)

1) Prepare caesar dressing and set aside until ready to toss salad.

2) To prepare breadcrumbs, heat olive oil to medium in a small pan. Add breadcrumbs and season lightly with kosher salt and garlic powder. Cook, stirring often, until crispy and golden. Set aside.

3)?To prepare patties, gently mix all ingredients in a medium bowl. Separate into 8 balls (I use gloves for this as they can be sticky).

4) Heat a grill pan or cast iron pan to medium-high and spray with cooking spray or drizzle with oil.

5) Press each ball into a tortilla, spreading evenly over one side of tortilla.

6) In batches, place tortillas in hot pan, chicken side down and cook for 3-4 minutes until almost cooked through. Flip and cook another 2-3 minutes until tortilla is crispy and chicken is cooked through.

7) When ready to serve, toss romaine with caesar dressing. Top each smashburger with caesar salad, crispy breadcrumbs and a sprinkle of parmesan cheese. Serve with lemon wedges if desired.

PART 2! Looking for some easy Trader Joe’s meal ideas for busy nights? I’ve got you! Swipe through for five ideas and co...
04/25/2026

PART 2! Looking for some easy Trader Joe’s meal ideas for busy nights? I’ve got you! Swipe through for five ideas and comment RECIPES & I’ll send you the (barely even) recipes! Happy Cooking 🫶

04/23/2026

TERIYAKI SALMON BOWLS - tap save to try this one!

Teriyaki Marinade:
1/4 cup Tamari (or soy sauce)
1 tbsp Rice vinegar
3 tbsp Brown sugar (or coconut sugar)
2 Whole garlic cloves (minced)
1 tsp Fresh ginger (minced)
1 tsp Honey

Marinate for 15-20 minutes.
To cook, remove from marinade and cook:

Air-Fryer: Preheat air fryer at 400F for 2 minutes. Spray with cooking spray. Place salmon in 1 layer (this might take 2 rounds if your air fryer is small) and cook for 6-9 minutes (do not flip).

Oven: Preheat oven to 400. Place salmon on a parchment lined baking sheet. Bake for 10-12 minutes, until cooked to desired doneness.

Miso Maple Tahini:
1/3 cup Tahini
1 tbsp White miso paste
1 tbsp Maple syrup (up to 2 tbsp)
1 tbsp Tamari (or soy sauce or coconut aminos)
1 tbsp Rice vinegar
1/2 tsp Fresh ginger (minced)
Sea salt (pinch, to taste)
Red pepper flakes (optional as desired)
Hot water (as needed to thin)

Serve with rice, roasted broccoli, shredded carrots, steamed edamame and a hefty drizzle of miso maple tahini.

Printable recipe in the 🔗 in my bio to try it for a week free 🥘🥗🍝

04/19/2026

My current goal = lift heavy s$!t & become my strongest self 💪

(Also I’m doing a HYROX in October)

This means LOTS of protein, and lots of real, whole foods that make me feel great and fill me up (but also taste 🔥).

Well, I’m a working mom of two kids in travel sports with a husband who travels half the month - making eating well happen DOESN’T happen without planning and prepping.

But my meal prep doesn’t take all day- it takes less than two hours to make meals all week easier.

Learn my meal prep methods for free —> comment PREP & I’ll send you my meal prep email series ⚡️

04/07/2026

Chicken Broccoli Rice Meal Prep Bowsls 👇🏼

2 cup broccoli (frozen or fresh)
2 cup chicken broth
1 can cream of chicken soup (10.5 oz- good quality; I like pacific foods)
1/2 tsp italian seasoning
1/4 tsp garlic powder
1/4 tsp onion powder
1/4 tsp kosher salt
dash black pepper
1 cup jasmine rice
8 oz cooked chicken breast (cubed)
1 cup block cheddar cheese (shredded)
2 green onions (sliced, to top)

1. Preheat oven to 350. Spray 4 oven-safe 2-cup meal prep containers with oil.


2. If broccoli has not been steamed, steam or blanch for 3 minutes until bright green. Set aside to cool.


3. Whisk together broth, chicken soup and all spices. Place ¼ cup rice in each meal prep container. Divide broth mixture between all four (about ¾ cup each). Add ⅓ cup broccoli and 2 oz (about ⅓ cubed) chicken to each. Stir well.


4. Place bowls on a sheet pan and place in center of oven. Bake for 45 minutes uncovered.


5. Stir bowls and add cheese on top. Continue to bake 10-15 minutes until rice is cooked and cheese is melted. Top with green onions just before serving. Reheat in the microwave, oven or toaster oven before serving.

Be sure to hit save & follow Kris Dovbniak | Healthy Family Recipes for more 💛

p.s. find all my meal prep recipes Healthy Mama Meals 🍋

03/29/2026

Chocolate Banana Baked Oatmeal 🍌🍫👇🏼

Wet:
2 banana (1 ½ mashed to make ½ cup, ½ sliced)
1/2 cup greek yogurt (I use 2%)
1 1/2 cup milk (of choice)
2 eggs
2 tbsp coconut oil (melted)
2 tbsp maple syrup
1/2 tsp vanilla extract

Dry:
2 1/2 cup rolled oats
2 scoop chocolate protein powder (see notes)
1 tsp baking powder
1/4 tsp sea salt
1 tbsp cocoa powder (optional- to make it more chocolatey)

1. Preheat oven to 375. Grease a 9x13” baking dish.

2. In a large bowl, whisk eggs and combine with all wet ingredients (including mashed banana).

3. Add dry ingredients to wet and mix well. Mixture will be liquidy- this is what you’re going for!

4. Pour into baking dish and top with sliced banana.

5. Bake in preheated oven 30-33 minutes, or until oats are just set and lightly golden on the top (don’t over-cook!).

03/13/2026

EASY Sheet Pan Pesto Chicken & Veggies | Reply 🌿below for the recipe 💛

This easy sheet pan pesto chicken & veggies is high protein, high fiber and comes together in less than 40 minutes and on ONE pan- our kind of family friendly easy weeknight dinner, especially for late practice nights.

Looking for some easy Trader Joe’s meal ideas for busy nights? I’ve got you! Swipe through for five ideas and comment RE...
02/27/2026

Looking for some easy Trader Joe’s meal ideas for busy nights? I’ve got you! Swipe through for five ideas and comment RECIPES & I’ll send you the (barely even) recipes! Happy Cooking 🫶

02/18/2026

CRUNCHY SHRIMP BOWLS | Reply 🍤 belo for the recipe 💛

These easy shrimp & edamame bowls come together in less than 25 minutes- my kind of easy dinner for busy mom weeknights!

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