Rachael's Good Eats

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My name is Rachael, a Dietitian and personal trainer promoting whole foods and an active lifestyle :) I want to show that eating healthy and moving your body can be fun and something to look forward to!

01/14/2026

Honey Blackberry Overnight Oats 🤤😍 Has this been my morning mom hack for actually getting in a good chunk of protein to start the day even when I’m busy? Uh yes 🥄

Actually keeps me FULL til my next meal, I crave it, and I feel so good everytime I prep it because it gives me 4 breakfasts for the week!! This is one of my STAPLES in my new cookbook, The High-Protein Plate.

Comment ‘RECIPE’ below and I’ll DM you the link to pre-order my cookbook if you haven’t already, as well a link to submit your order information and claim your free downloadable ebook I made for you with 12 recipes straight from my book so you can start cooking immediately 😊

I organized the ebook into a 3-day High-Protein Meal Plan with 100g+ protein per day, but you can use the recipes however you’d like ❤️

You’ll love this one!!! xx

01/07/2026

PEANUT BUTTER PROTEIN BARS 🥜🍫 GF & DF

Like and Save this one—you’ll want it on repeat 🤎

I love a good grab-and-go bar, especially when I’m short on time (the New Year is already kicking my ass??!). Simple ingredients and quick to make! You neeeeed these in your fridge, I promise you

They’re filling, hit that sweet-salty craving, and work just as well post-workout as they do for an afternoon snack or after-dinner treat. Bonus: no baking required and they come together fast

Makes 12 bars

Ingredients
1½ cups almond flour
½ cup vanilla or unflavored protein powder
Pinch of sea salt
¾ cup unsweetened peanut butter
¼ cup + 1 tbsp honey, warmed (raw or local if possible)
3 tbsp unsweetened almond milk
⅓ cup nondairy dark chocolate chips (plus more for topping)

Directions
Line an 8 x 8-inch baking dish with parchment, leaving overhang on the sides.

In a large bowl, whisk together almond flour, protein powder, and salt. In a small bowl, whisk peanut butter, honey, and almond milk until smooth. Pour into the dry ingredients and stir until combined. Fold in chocolate chips.

Transfer to the baking dish and press down firmly with a spatula. Sprinkle with extra chocolate chips and freeze for 30 minutes.

Lift out using parchment, cut into 12 bars, and store in an airtight container in the fridge or freezer.
ENJOY 😊

2025, the best year of my life ♥️ it really does just keep getting better and better. And truly has been the MOST fulfil...
01/01/2026

2025, the best year of my life ♥️ it really does just keep getting better and better. And truly has been the MOST fulfilling job as Hayes’ mom. Better than I ever imagined 🙏🙏

Sad the holidays have passed (I could live in this Christmas bubble forever), but so excited for 2026!

12/31/2025

Easy 20-minute dinner because my tiny sous chef won’t leave my hip 😇 Follow for more healthy recipes like this

Prep your favorite pasta - I love gf brown rice pasta. Then sauté onions & peppers together and sear up sliced organic chicken sausage. I always make 2 for extra protein 🙌

Toss pasta with lots of extra virgin olive oil, grated Parmesan cheese, flaky salt, then add your sautéed veg & protein, top with red chili flakes 😍

I’m giving you 12 recipes from my new cookbook—FREE with pre-order 😍When you pre-order The High-Protein Plate, you’ll ge...
12/26/2025

I’m giving you 12 recipes from my new cookbook—FREE with pre-order 😍

When you pre-order The High-Protein Plate, you’ll get access to a free bonus e-book that includes:
👉 12 high-protein recipes pulled straight from the cookbook
👉 A simple 3-day high-protein meal plan totaling 100+ grams of protein per day, already mapped out 😇

This is the perfect way to start eating high-protein now while you wait for the cookbook to come out on March 3.

Comment “FREE” below ⬇️ and I’ll DM you the link to submit your proof of pre-order and get the download.
Yes—this applies to all past and future pre-orders of The High-Protein Plate ❤️

Thank you beyond for supporting this book. It truly means the most, and I think you’re going to love this little taste of what’s inside 🥳
Photos by

12/22/2025

Here’s what I’d make for Christmas breakfast 🧇🎄

Comment ‘XMAS’ below and I’ll DM you all the details of this spread 🎅🧇🍳 Check your unread folder if you don’t see anything right away

I’m 2 years strong with this GF quiche 😩🙌 You’ll be obsessed with this recipe. It’s included in my new cookbook, The High-Protein Plate. If you pre-order it now, I may have a little Christmas surprise for you later this week ❤️

For the waffles I used my High-Protein Pancake recipe (again, comment XMAS below and I’ll DM you the link to this recipe)

Tons of fresh fruit & festive infused water

Can’t believe Christmas is in 3 days 😩

12/16/2025

GINGERBREAD PROTEIN BALLS ☃️ the perfect treat to have in the fridge or freezer right now 😌 I’ll be making another batch tonight

Find more healthy high-protein recipes like this in my new cookbook, The High-Protein Plate 📒 comment ‘LINK’ below and I’ll DM you the link to pre-order now ❤️

Makes about 12-15 balls
Ingredients:
1 cup almond flour
½ cup vanilla or unflavored protein powder
2 tbsp ground flaxseed or h**p seeds
1 tsp ground ginger
1 tsp cinnamon
¼ tsp nutmeg
¼ tsp allspice
¼ tsp sea salt
5 tbsp almond butter, (or cashew butter for a milder flavor)
For a Classic Gingerbread Version: 1 tablespoon molasses + 1 tablespoon maple syrup
For a Maple-Spice Version: 2 tablespoons maple syrup + ¼ teaspoon extra ginger + ¼ teaspoon extra cinnamon
1 tsp vanilla extract
¼ cup almond milk, plus more as needed
1-2 tbsp mini chocolate chips or crushed gingersnap cookies for texture (optional, I didn’t use here)

COCONUT BUTTER DRIZZLE:
3 tbsp coconut butter, melted
1-2 tsp maple syrup, (optional)
Pinch of cinnamon or ginger, for sprinkling

Instructions:
In a large mixing bowl, combine almond flour, protein powder, flaxseed/h**pseeds, spices, and salt.
Add almond butter, molasses/maple syrup (depending on version), and vanilla. Mix until crumbly.
Add almond milk 1 tablespoon at a time until a dough forms that sticks together when pressed (I used about 4)
Prepare a small baking sheet or plate with parchment paper. Roll into 12-15 balls (about 1 large tbsp each) and place on the parchment paper.
Chill in the freezer for 15 minutes.
Melt coconut butter until smooth (30-second intervals in the microwave), then add your maple syrup and stir until fully combined. Drizzle over the chilled balls using a spoon.
If using, immediately sprinkle with a pinch of cinnamon or ginger before the drizzle hardens.
Store in an airtight container in the fridge for up to 2 weeks or freezer for up to 3 months.

Santa Barbara 📍 a new favorite place unlocked !! I got so many recs while we were there I want to put up a travel guide ...
12/16/2025

Santa Barbara 📍 a new favorite place unlocked !! I got so many recs while we were there I want to put up a travel guide — comment all your best spots below and I’ll write the blog this week! ❤️

Needed to escape the rain for a bit back home, this trip was so needed 🥲🌴 3 nights in Los Olivos and 2 in Santa Barbara right by the water. Traveling with a toddler is wiiiiild, but my goodness it’s so much fun

Comment ‘LINK’ and I’ll DM you all these new recipes on rachaelsgoodeats.com ❤️❤️ if you don’t see my message, check you...
12/10/2025

Comment ‘LINK’ and I’ll DM you all these new recipes on rachaelsgoodeats.com ❤️❤️ if you don’t see my message, check your unreads

Pumpkin Spice Chocolate Loaf (GF, DF) 🍫
Maple Sage Chicken & Veggie Egg Bake 🍳
Greek Turkey Meatball Bowls w/ Tzatziki & Cucumber 🥒
Protein Brownie Bites (GF, DF, no bake) 🍫
Easy Prosciutto-wrapped Stuffed Dates w/ Goat Cheese & Hot Honey 🍯
Baked Apple Oatmeal w/ Caramel 🍎 (I cannot get enough of this one!!)
Healthy Pumpkin Protein Balls 🎃
Ultimate Harvest Salad 🥗

Hope you enjoy 😇 New healthy recipes are added every single week! Make sure you’re subscribed to my newsletter (link in my bio)

12/04/2025

CARAMEL APPLE PIE OATMEAL BAKE 🍎🤤 making this for the 5th time because I just can’t get enough. Perfect for days I need something super quick in the mornings, something warm, and something that has substantial protein 💪 the best meal prep oats

Comment ‘BAKE’ below and I’ll message you the link to this full recipe. Check your unread’s if you don’t see it right away 🤎

You will LOVE the caramel sauce 😏 so easy to make. I also added my immersion blender to the recipe because it’s on sale and I use it all the time in the kitchen (including this caramel sauce)

12/01/2025

Sharing my 4 top kitchen favorites from ’s BFCM sale. Comment ‘link’ below and I’ll DM you my folder with all my black friday sale picks 👩‍🍳

Address

Santa Barbara, CA
93101–93103, 93105–93111, 93116–93118, 93120–93121, 93130, 93140, 93150,

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