MM Kitchen — Eat well. Enjoy more. Support your metabolic health. Seasonal recipes and practical protein tips. Nutrition estimates vary by ingredients; recipes are drafts and images are illustrative.
Rotisserie Chicken Harvest Wraps
Ingredients400 g cooked rotisserie chicken breast meat, skin removed and shredded300 g peeled butternut squash, diced small1 tsp olive oil4 whole-wheat tortillas, approximately 60 g each1 medium avocado, about 150 g edible flesh, sliced (one-quarter per wrap)80 g baby spinach170 g plain unsweetened strained protein yogurt; use plain Oikos if available1 tbsp lemon juice, 1 tsp Dijon mustard, 1 tbsp chopped parsleyBlack pepper and pinch of salt
Serves 4 · About 30 minutesEstimated per serving: 490 calories · 40 g proteinMethod1. Heat oven to 425°F. Toss squash with oil and pepper; roast 20–25 minutes until tender.2. Mix plain yogurt with lemon, Dijon and parsley. Warm tortillas.3. Divide chicken, squash, spinach, avocado and sauce equally among four tortillas. Fold sides in and roll. Serve cold or warm; reheat leftover chicken to 165°F if heating.Protein tip: Rotisserie chicken skips the raw-chicken prep; roast extra squash for tomorrow.Easy swap: Use the greens herb dip as the sauce instead; nutrition changes.Allergens: Wheat, milk; check mustard and tortilla labels.Nutrition varies by brand and substitutions; recipe not kitchen-tested.
Smoky Turkey, Pumpkin & Bean Chili
Ingredients450 g raw 93% lean ground turkey425 g canned black beans, drained and rinsed; about 255 g drained400 g no-added-sugar crushed tomatoes250 g plain pumpkin purée150 g onion, diced170 g plain nonfat Greek yogurt1 tsp olive oil; 2 tsp smoked paprika, 2 tsp cumin, chili to taste
Serves 4 · About 35 minutesEstimated per serving: 379 calories · 36 g proteinMethod1. Heat oil in a pot. Soften onion 5 minutes, then add turkey and break it up until browned and cooked to 165°F.2. Stir in spices, beans, tomatoes and pumpkin with ½ cup water. Simmer gently 20 minutes, adding water to loosen if needed.3. Divide into four bowls and top each with one-quarter of the yogurt. Season with salt to taste.Protein tip: Greek yogurt makes a creamy topping with more protein than sour cream.Easy swap: Use unsalted beans and tomatoes to adjust seasoning yourself.Allergens: Milk.Nutrition varies by brand and substitutions; recipe not kitchen-tested.
Miso-Ginger Salmon & Broccoli Bowls
Ingredients600 g raw salmon fillet600 g broccoli florets2 cups cooked brown rice, about 390 g2 tbsp white miso1 tbsp olive oil1 tbsp grated ginger, juice of 1 lemon, 2 tbsp water1 large cucumber, about 300 g, thinly sliced2 tbsp unseasoned rice vinegar (no added sugar)2 tsp black sesame seeds, divided among four bowls
Serves 4 · About 30 minutesEstimated per serving: 542 calories · 39 g proteinMethod1. Heat oven to 425°F. Toss broccoli with oil and roast on a rimmed pan for 10 minutes.2. Whisk miso, ginger, lemon juice and water; spread on salmon. Add salmon to the pan and roast 10–15 minutes, until it reaches 145°F.3. While the salmon cooks, toss cucumber slices with unseasoned rice vinegar and a pinch of salt. Let stand 10 minutes, then divide into four side portions.4. Serve each quarter of the salmon and broccoli over ½ cup cooked rice, with the vinegared cucumbers alongside. Finish each bowl with ½ tsp black sesame seeds.Protein tip: Keep the satisfying rice portion and make salmon the centerpiece.Easy swap: Swap rice for a half-rice, half-cauliflower-rice mix.Allergens: Fish, soy, sesame; check miso for wheat.Nutrition varies by brand and substitutions; recipe not kitchen-tested.
Creamy White Bean, Chicken & Kale Soup
Ingredients400 g cooked rotisserie chicken breast meat, skin removed and shredded (about 3 cups loosely packed)510 g drained canned white beans200 g kale, stems removed and chopped200 g carrots, diced150 g onion, diced1 tbsp olive oil1 litre low-sodium chicken broth; 2 garlic cloves and 1 tsp rosemary
Serves 4 · About 30 minutesEstimated per serving: 408 calories · 44 g proteinMethod1. Warm oil in a pot and sauté onion and carrots 7 minutes. Add minced garlic and rosemary for 30 seconds.2. Add broth and beans; simmer 12 minutes. Mash some beans against the pot to thicken the soup.3. Add chicken and kale; simmer until kale softens and chicken is reheated to 165°F. Divide equally among four bowls.Protein tip: Store-bought rotisserie chicken makes this a quick meal; mash some beans for creaminess without cream.Easy swap: Use cooked turkey instead of chicken.Allergens: Check broth labels for allergens.Nutrition varies by brand and substitutions; recipe not kitchen-tested.
Roasted Squash & Lentil Bowls with Lemon-Herb Yogurt
Ingredients600 g peeled butternut squash, cubed3 cups cooked lentils, about 594 g680 g plain unsweetened nonfat strained protein yogurt; plain Oikos if available100 g baby spinach1 tbsp olive oil30 g pumpkin seedsJuice and zest of 1 lemon, 15 g parsley, 1 tsp smoked paprika
Serves 4 · About 40 minutesEstimated per serving: 405 calories · 35 g proteinMethod1. Heat oven to 425°F. Toss squash with oil and paprika; roast 25–30 minutes.2. Blend yogurt, parsley, lemon juice and zest into a smooth sauce. Thin with water if needed.3. Warm lentils; divide lentils, spinach and squash into four bowls. Top with equal amounts of sauce and seeds.Protein tip: A smooth yogurt sauce adds protein without cottage-cheese texture.Easy swap: Use rotisserie chicken in place of half the lentils for less bean volume; recalculate macros.Allergens: Milk, pumpkin seeds.Nutrition varies by brand and substitutions; recipe not kitchen-tested.
Crispy Sweet-Potato Breakfast Tacos
Ingredients200 g sweet potato, finely diced1 tsp olive oil4 small corn tortillas, about 100 g total2 large eggs150 g liquid egg whites60 g baby spinach100 g plain unsweetened strained protein yogurt, for the crema½ tsp smoked paprika, ½ tsp cumin, juice of ½ lime½ medium avocado, about 75 g edible flesh, sliced (one-quarter avocado per serving)1–2 tsp water to thin the crema; optional 1 tbsp finely chopped cilantro
Serves 2 · About 30 minutesEstimated per serving: 455 calories · 28 g proteinMethod1. Heat oven to 425°F. Toss potato with oil, paprika and cumin; roast 20–25 minutes, turning once.2. Whisk yogurt with lime juice, a pinch of salt and enough water for a drizzleable crema; stir in cilantro if using. Scramble eggs and whites with spinach in a nonstick skillet until set and reaching 160°F.3. Warm tortillas in a dry skillet. Fill each with eggs, crisp sweet potato and sliced avocado. Drizzle with lime-yogurt crema; serve two tacos per portion.Protein tip: Egg whites and a tangy protein-yogurt crema add protein while whole eggs and avocado bring richness.Easy swap: Use cooked leftover roasted squash to shorten prep.Allergens: Egg, milk; check corn tortillas for wheat.Nutrition varies by brand and substitutions; recipe not kitchen-tested.
Pumpkin-Pecan Baked Oatmeal Squares
Ingredients160 g rolled oats200 g plain pumpkin purée340 g plain unsweetened strained protein yogurt2 large eggs1 ripe banana, about 118 g peeled, mashed30 g pecans, chopped1 tsp baking powder, 1 tsp cinnamon, ½ tsp vanilla
Serves 4 · About 40 minutesEstimated per serving: 340 calories · 18 g proteinMethod1. Heat oven to 350°F. Line an 8-inch square pan with parchment.2. Mix pumpkin, yogurt, eggs, banana and vanilla. Stir in oats, baking powder, cinnamon and pecans.3. Bake 30–35 minutes until the center is set and reaches 160°F. Cool 15 minutes, then cut into four squares. Refrigerate leftovers and use within 3 days.Protein tip: Protein yogurt and eggs add protein to a breakfast you can batch once.Easy swap: Serve half a square with yogurt for a smaller portion; calculate that portion separately.Allergens: Egg, milk, pecans; use certified gluten-free oats if needed.Nutrition varies by brand and substitutions; recipe not kitchen-tested.
Frozen Chocolate-Peanut Butter Protein-Yogurt Bark
Ingredients500 g plain or vanilla protein yogurt, such as Oikos; nutrition depends on product30 g natural peanut butter, peanuts only30 g 85% dark chocolate, finely chopped20 g roasted unsalted peanuts, chopped½ tsp vanilla if using plain yogurt
Serves 6 · About 15 minutesEstimated per serving: 140 calories · 11 g proteinMethod1. Line a small rimmed tray with parchment. Spread yogurt into an even layer about ¼ inch thick.2. Loosen peanut butter with 1–2 tsp warm water and swirl into yogurt. Scatter chocolate and peanuts evenly.3. Freeze 3–4 hours until solid. Break into six equal portions. Let stand 3–5 minutes before eating; store frozen in a sealed container for up to 2 weeks.Protein tip: Protein yogurt gives the frozen treat its base—no powders needed.Easy swap: Use sunflower seed butter and seeds for a peanut-free version, checking labels.Allergens: Milk, peanuts; chocolate may contain soy.Nutrition varies by brand and substitutions; recipe not kitchen-tested.
Soft Pumpkin-Oat Peanut Butter Cookies
Ingredients80 g rolled oats80 g oat flour150 g plain pumpkin purée1 ripe banana, about 118 g peeled, mashed60 g natural peanut butter, peanuts only1 large egg1 tsp cinnamon, ½ tsp baking powder, ½ tsp vanilla, pinch salt
Serves 6 · About 30 minutesEstimated per serving: 190 calories · 7 g proteinMethod1. Heat oven to 350°F and line a tray with parchment. Mix pumpkin, banana, peanut butter, egg and vanilla.2. Stir in oats, flour, cinnamon, baking powder and salt. Rest 5 minutes. Scoop into 12 mounds and flatten slightly.3. Bake 15–18 minutes until set and centers reach 160°F. Cool completely. These are soft breakfast-style cookies, not crisp cookies. Each serving is two cookies. Refrigerate and use within 3 days.Protein tip: Oats, egg and peanut butter add some protein; these are a sweet snack rather than a protein meal.Easy swap: For a smaller sweet, have one cookie; halve the listed nutrition.Allergens: Egg, peanuts; use certified gluten-free oats/flour if needed.Nutrition varies by brand and substitutions; recipe not kitchen-tested.
Pumpkin Pie Yogurt Cups
Ingredients340 g plain or vanilla protein yogurt, such as Oikos; choose the specific variety before finalizing nutrition200 g plain pumpkin purée1 ripe medium banana, about 118 g peeled20 g pumpkin seeds1 tsp cinnamon, pinch nutmeg, ½ tsp vanilla
Serves 2 · About 10 minutesEstimated per serving: 246 calories · 22 g proteinMethod1. Mash banana until smooth or blend it with pumpkin, cinnamon, nutmeg and vanilla.2. Fold into yogurt and divide into two cups. Chill at least 20 minutes.3. Top with pumpkin seeds immediately before serving. Refrigerate covered and use within 2 days.Protein tip: Use your preferred Oikos protein yogurt for the base; check sweetness before adding all the banana.Easy swap: Use pumpkin purée, not sweetened pumpkin-pie filling.Allergens: Milk, pumpkin seeds.Nutrition varies by brand and substitutions; recipe not kitchen-tested.
Greens & Garden Herb Protein-Yogurt Dip
Ingredients340 g plain unsweetened strained Greek or protein yogurt (about 1½ cups; choose an unflavored product)60 g baby spinach, washed and dried15 g fresh parsley, tender stems included10 g fresh dill10 g fresh chives1 tbsp lemon juice plus ½ tsp lemon zest1 small garlic clove, peeled¼ tsp salt, plus black pepper to taste1–3 tbsp cold water, only as needed
Serves 4 · About 10 minutesEstimated per serving: 60 calories · 10 g proteinMethod1. Blend yogurt, spinach, parsley, dill, chives, lemon juice and zest, garlic, salt and pepper until smooth. Scrape the sides once or twice; add cold water only if needed.2. Taste and adjust lemon or herbs. For a milder garlic flavor, use half a clove.3. Chill 20 minutes if time allows. Divide into four equal portions; yield is approximately 2 cups, so each portion is about ½ cup. Serve as a dip or spoon over rotisserie chicken.4. Keep covered in the refrigerator and use within 3 days. Nutrition below is for the dip alone, not chicken or vegetables.Protein tip: Use plain strained protein yogurt as the creamy base. Thin a portion with lemon and water to turn it into a chicken sauce.Easy swap: For a gentler option, omit garlic and use cooked, cooled spinach. Choose a lactose-free plain strained yogurt if needed; recalculate nutrition from its label.Allergens: Milk; check the yogurt label.Nutrition varies by brand and substitutions; recipe not kitchen-tested.