A one-skillet dinner that’s healthy, easy AND flavorful?! That’s right, this cheesy chicken, sweet potato and kale skillet meal is nutritious and delicious, just the way a busy weeknight meal should be!

Easily one of my go-to meals lately, my savory chicken and sweet potato recipe is packed with kale, veggies and protein.

There’s a lot of talk about perimenopause lately, so I wanted to create a dish that is not only perfect for busy families, but also something to help support those feeling like they might be entering perimenopause in their 30s and 40s. Heck, it’s a great recipe for menopause too! I love how healthy and balanced this meal is!

Ingredients for Healthy Chicken and Sweet Potato Skillet

• Chicken Breasts: Main protein; provides heartiness, structure, and a mild flavor that carries the spices.
• Salt and Pepper: Core seasonings; salt enhances natural flavors, while pepper adds gentle heat and balance.
• Smoked Paprika: Adds smoky depth and warmth without spiciness, complementing the bacon and sweet potatoes.
• Red Pepper Flakes: Brings a touch of heat to brighten the dish and balance the sweetness of the potato.
• Bacon: Adds savory richness, smokiness, and a crisp texture that contrasts with tender chicken and vegetables.
• Olive Oil: Used for sautéing; carries flavors, prevents sticking, and adds a subtle fruitiness.
• Garlic: Infuses the skillet with aromatic depth, boosting the savory base of the dish.
• Sweet Potato: Adds natural sweetness, creaminess, and substance, balancing the spice and savory flavors.
• Chicken Broth: Keeps the skillet moist, helps cook the sweet potatoes, and builds a flavorful base.
• Kale: Provides a slightly bitter, earthy contrast, plus color, texture, and nutrients.
• Lemon: Adds brightness and acidity at the end, cutting through richness and making flavors pop.
• Parmesan: Adds a salty, nutty finish that melts into the skillet for extra umami and richness.

How to Make Chicken Kale Skillet

1. Prep the Chicken: Cut the chicken into bite sized pieces and season with all the seasonings.
2. Cook the Bacon: Cook the chopped bacon in a cast iron skillet over medium heat. Remove to a plate.

This healthy cottage cheese egg bake is a high protein breakfast recipe from both eggs and cottage cheese! Our fluffy and flavorful breakfast casserole is so easy to make with just a handful of ingredients (eggs, cottage cheese, tomatoes, basil cheese, and roasted red bell pepper) in less than 50 minutes!

I eat eggs multiple times a week in many different forms. While I’m not opposed to making scrambled eggs or a fried egg on a daily basis, I love prepping a batch of spinach, sausage and egg casserole or a cheesy monterey jack souffle  (one of our most popular breakfast casserole recipes) to have on hand during the week.

My favorite egg casserole with cottage cheese is the perfect meal prep recipe for the weekend! I love making a healthy breakfast casserole on the weekend that I can enjoy throughout the week. It’s such a great way to have easy breakfasts on hand for those busy weekday mornings and lunches when I need something quick, easy and good for me.

Cottage Cheese is a Great Source of Protein!

Um, cottage cheese is totally having a moment right now and I am here for it! I have vivid memories of my parents eating a bowl of peaches or pears with cottage cheese and now I see why.

It’s loaded with protein! I’ve been experimenting with ways to add more protein to meals, and cottage cheese is a major winner. Using low-fat cottage cheese is a great way to increase protein without feeling too full. Try my 7 Minute Savory Oatmeal, VIRAL High-Protein Cottage Cheese Beef & Sweet Potato Bowl, or these fluffy cottage cheese pancakes!

Sharing my thoughts on cardio during perimenopause the best cardio strategies. 

Hi friends! How are you? I hope that your morning is off to a great start! How was the weekend? We went to my brother’s wedding, which was gorgeous and wonderful (I’ll share pics in Friday Faves!), and just enjoyed a low-key weekend. I caught up on some spring cleaning and enjoying the beautiful weather outside.

For today’s post, I wanted to chat a little bit about cardio. I feel like there’s SO MUCH cardio *noise* right now.

“Stop doing all cardio! Just walk.”

“Cardio messes up your hormones!”

“HIIT is the devil!”

The reality is that cardio is good… it’s healthy for your heart, ya know… but you just have to be strategic about the type of cardio you’re doing, where you are in your health journey, and how often you’re doing it. A big factor is perimenopause and things changing over time.

A quick lil refresher: perimenopause is the 8-10 years before menopause (where you have no cycle for 12 consecutive months) and hormone levels start to change. I don’t think I’m quite there yet – I turned 40 in November – but I know it’s around the corner and that many of my reader friends are in this sweet spot.

During perimenopause, it’s common to notice changes in energy levels, recovery time, and how our bodies respond to different types of exercise. Strength training remains the most important form of exercise during this phase, because it helps to preserve lean muscle mass, support bone density, and keep metabolism revved up. However, cardio still plays an essential role – it just might need to look a little different than it did in our 20s and 30s.

I think we can all remember the time when hours of high-intensity cardio were our life. I’d take multiple aerobic classes in a row, or spend hours on a Starclimber with a text book propped up. My hormones were also a mess. THANK THE LORD these days are over.

During perimenopause, I think it’s important to be strategic, focusing on movement that supports hormonal balance, stress management, and longevity while keeping inflammation in check. I wanted to chat about the best cardio strategies to incorporate into your routine during this transitional phase. *As always, talk to a doctor before making any fitness changes.*

The Best Cardio Strategies for Perimenopause

1. Walking & Hiking: Gentle But Effective

Walking is one of the most underrated forms of cardio, and during perimenopause, it’s a gamechanger. It helps manage stress, supports cardiovascular health, and keeps cortisol (our stress hormone) from spiking too high.

Aim for 8,000-10,000 steps per day as a general goal. If that goal seems impossible, see where your baseline is