Bryn Arata Nutrition

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02/08/2026

It’s the biggest snack day of the year 🏈✨ Let’s upgrade your Super Bowl spread with options that win on taste AND nutrition.

What’s your favorite Super Bowl snack? Let me know in the comments!

02/06/2026

Cottage cheese in bagels sounds wild until you try them. Easy, high-protein, and perfect for busy mornings!

Protein Cottage Cheese Bagels

Servings: 4 | Prep Time: 10 min | Cook Time: 25 min

Ingredients:

1 cup unbleached all-purpose flour
1 ½ tsp baking powder
¾ tsp kosher salt
1 cup full-fat cottage cheese
1 egg, beaten (for egg wash)
Optional toppings: Everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, or dried onion flakes.

Instructions:
1. Preheat oven to 375°F and line a baking sheet with parchment paper.
2. Mix dry ingredients in a large bowl.
3. Blend cottage cheese until smooth, then fold into the dry mixture.
4. Knead dough for about 2 minutes until smooth, adding flour if sticky.
5. Shape bagels: Divide dough into 4 balls, roll into ¾-inch thick ropes, and connect ends to form bagels.
6. Brush with egg wash, sprinkle with toppings, and bake on the top rack for 25 minutes.
7. Cool for 15 minutes before slicing.

Nutrition (per bagel): 164 cal | 11g protein | 28.5g carbs

02/04/2026

What are you making for the game this weekend? 🏈 If you’re still planning the menu, I’ve got you covered with some Super Bowl snack ideas to keep everyone happy from kickoff to halftime.

Tell me in the comments… who are you rooting for Seahawks or Patriots?!

01/30/2026

An easy sheet-pan dinner that makes weeknights feel effortless. Garlic parmesan chicken, roasted potatoes, and asparagus all in one pan!

Sheet Pan Garlic Parmesan Chicken with Potatoes & Asparagus

Serves 4 | Prep 15 min | Cook 45 min

Ingredients
• 1 lb red potatoes, cubed
• 4 tbsp olive oil, divided
• 5 tbsp minced garlic, divided
• 1⅓ cups shredded Parmesan, divided
• Salt & pepper
• ⅓ cup Italian Panko
• 1½ lbs thin-sliced chicken breast
• 1 lb asparagus, trimmed

Instructions
1. Preheat oven to 425°F.
2. Toss potatoes with 2 tbsp olive oil, 2 tbsp garlic, 2 tbsp Parmesan, salt, and pepper. Spread on a sheet pan and bake 15 minutes.
3. Meanwhile, mix remaining 2 tbsp olive oil, 2 tbsp garlic, ⅓ cup Parmesan, salt, pepper, and Panko. Coat chicken.
4. Remove pan, push potatoes to one side. Add chicken to center and asparagus to the other side. Drizzle asparagus with remaining 1 tbsp olive oil; season.
5. Bake 25 minutes more, then broil 5 minutes until chicken is golden and reaches 165°F. Serve hot.

01/29/2026

When it’s this cold out, nothing feels better than a warm bowl of soup. It’s one of my favorite ways to stay nourished during the winter- easy to digest, hydrating, and packed with protein, fiber, and micronutrients.

With how cold it’s been, I wanted to share a few simple, healthy soup combinations that are comforting and supportive of your nutrition goals.

Which one will you try? Let me know!

01/26/2026

Dinner doesn’t have to be complicated to be balanced!

These dinner options show what a well-rounded meal can look like- each one includes carbohydrates, healthy fats, and a good amount of protein to support energy, fullness, and blood sugar balance.

No matter your nutrition goal, whether you’re simply trying to eat healthier or working toward weight loss….balanced meals matter.

This is the third post in a series where I am sharing similar ideas for breakfast, lunch, and dinner to help make everyday nutrition feel more doable.

Which one would you choose? 👇

01/20/2026

Lunch doesn’t have to be complicated to be balanced!

These lunch options show what a well-rounded meal can look like- each one includes carbohydrates, healthy fats, and a good amount of protein to support energy, fullness, and blood sugar balance.

No matter your nutrition goal, whether you’re simply trying to eat healthier or working toward weight loss….balanced meals matter.

This is the second post in a series where I am sharing similar ideas for breakfast, lunch, and dinner to help make everyday nutrition feel more doable.

Which one would you choose? 👇

01/15/2026

I’ve been getting lots of questions about the new food guide pyramid, so here are my thoughts.

Food guides can offer general direction, but they’re not meant to fit everyone perfectly.

Nutrition should always be personalized, based on your body, your health history, your lifestyle, and your goals. There’s no single “best” way to eat for everyone, and that’s why individualized recommendations matter!

01/13/2026

Breakfast doesn’t have to be complicated to be balanced.

These breakfast options show what a well-rounded meal can look like- each one includes carbohydrates, healthy fats, and a good amount of protein to support energy, fullness, and blood sugar balance.

No matter your nutrition goal, whether you’re simply trying to eat healthier or working toward weight loss….balanced meals matter.

This is the first post in a series where I’ll be sharing similar ideas for breakfast, lunch, and dinner to help make everyday nutrition feel more doable.

Which one would you choose? 👇

Address

Philadelphia, PA

Website

http://Www.BrynArataNutrition.com/

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