Hey, y’all!

I am so excited to be here sharing this recipe with you. Before we dive in, I’ll start with an introduction.

My name is Nick Mazzaroni, but my friends call me Mazz. This is my first blog post EVER. Thanks LC for featuring me on the Sol Fit Project! I’m a self proclaimed foodie, fitness junkie, and above all else, I LOVE TO EAT! I have spent the past year exploring my diet. I’ve tried everything out there from cutting calories, eating only salads, and avoiding carbs like the plague. I have explored Paleo diets, Keto diets, and the Whole30 program (highly recommended).

What I took away from all of this was a basic diet inspired by a passion and appreciation for FRESH, WHOLE FOODS. I have learned that it is not about dieting, but providing your body quality, whole foods. Your body knows what it needs and what it wants. Quality proteins, fresh vegetables, and minimally processed complex carbohydrate. With help from some other health food bloggers out there, like @TheWholeSisters, I was able to get tie this recipe together to share with y’all!

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LETS GET STARTED! 

First, the protein. When meal prepping, I like to have protein readily available. When you have a busy schedule and need to grab food on-the-go; It’s nice to have protein on hand. A staple in my meal prep is shredded chicken.

This is what you need to do:

  • place 4 pounds of chicken breast in a crockpot.
  • Add house seasoning.
  • Cook on low for 6.5-7 hours.

SHRED. DONE. BOOM.

Protein ready to roll for the next few days. Now you have chicken to throw in breakfast, lunch, dinner, or even a snack. The possibilities are endless. Salads, omelettes, stir fry and of course stuff it inside other food! I used about a cup of my chicken for this recipe.

When you’re trying to eat better or meal prep the process is so much easier if you can find new ways to eat the same food.

Let’s talk about the sweet potato. Such a delicious and nutritious source for carbs. I eat them all the time whether it’s a mash, hash, or sweet potato toast. Sweet potatoes are most definitely my number one source of carbohydrate. So I need to get creative and think outside of the box when it comes to cooking them. It’s mundane to eat the same meals all the time. When you’re trying to eat better or meal prep the process is so much easier if you can find new ways to eat the same food. This recipe takes the sweet potato in a new direction.

I was on my lunch break and trying to think how I could do something different to my sweet potato. I didn’t want mash, no time for oven-baked sweet potato fries or toast. So I thought about stuffing it; knowing that I had chicken and vegetables I could put inside. ~see what I did there? GoTo protein!~

Veggietales- I used broccoli with my buffalo chicken mix. It’s my favorite vegetable. I always have it at the house. Feel free to experiment with your favorite veggies! Parents, listen up here. If your kids are timid with veggies. Be sneaky. Hide them inside this dish. Chop them up super fine. they will never know…….

Vegetables are so important. They are loaded with nutrients and they are filling without the wasted calories.

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Now the fun stuff!

My journey with food over the past year has presented me with a lot of helpful sources. Instagram has been a big help. My sister-in-law was super helpful and inspirational as well.

I mentioned TheWholeSisters above. They have this super great stuff called Dump Ranch. Weird name aside, this stuff is phenomenal. Fat is great, healthy fat that is. I add avocado or guac to a lot of my dishes but the Dump Ranch is a great source of fat as well. It’s a delicious alternative dressing to your traditional ranch. You can use it on anything, and it’s better than any other Ranch out there, you can quote me on that. It’s homemade. Sugar free. Dairy free. Delicious. Just make sure you get the full fat coconut milk. I use the Thai brand.


I divide it up into about four servings. Freeze the extras. Whenever I want to make it I thaw out a pre measured container and I’m good-to-go. The recipe calls for an immersion blender, or stick blender. You can get one at Walmart for about $10. I make all my dressings with it and use it to mash my potatoes. If you don’t have one, or don’t want to get one, you can make it in a regular blender or even a NutriBullet would work. Make some, save it, and thank me later.


Photo Source: http://www.whole-sisters.com/dump-ranch/

The buffalo sauce is another condiment I like to keep around. It’s easy, delicious, and you can make it and save some to use throughout the week. Three ingredients, ten minutes on the stove on low, let everything marry together…you’re good.

The Buff needs hot sauce (I prefer Franks), ghee, and garlic powder. Ghee. It’s not scary. It’s clarified butter. Butter with the milk solids removed. I like it because it is lactose free and has a delicious, familiar, buttery flavor.


This is what you do:

  • Put 1/2 a cup of hot sauce in a pot on low.
  • Add 2TBLS of ghee.
  • Add 1/2TBLS of garlic powder.
  • Stir occasionally until it’s well blended and warm.

You can keep this in a jar in the fridge so you have buff sauce at your disposal.

Y’all, what could be better than having homemade ranch and homemade buffalo sauce in the fridge at all times? Healthier, delicious versions of two traditional condiments. It will make your meal prep or you Monday night family dinner that much better!

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If you’re actually meal prepping and you have the chicken, a vegetable, and these sauces readily available you’re set for a relatively quick meal. So let’s throw all this together and I’ll let y’all get to making your own!

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What you need. 

  • Buffalo Sauce (recipe above) 1/4 of a cup
  • 1 cup of your GoTo protein (shredded chicken)
  • 1/2 cup chopped broccoli, steamed (or any vegetable preferred)
  • 1 sweet potato (try and use a long thinner one)
  • Coconut oil
  • Dump Ranch
  • Optional: Guac

What to do. 

Preheat toaster oven, or oven to 450 degrees fahrenheit. 

1) Put your buffalo sauce in a pot on low heat. Add the cup of chicken and the 1/2 cup of vegetables to the sauce. Stir until everything is well blended. Let it heat up while you prep your seeet potato, stirring occasionally.

2) Leave the skin on your potato. Cut the ends off to become the stand for the potato. Then, cut the potato in half. Now, you want to hollow out your potato halves. WARNING: BE EXTEMELY CAREFUL WHILE WORKING WITH YOUR KNIFE. With a pairing knife, cut an outline around the top, the side from being cut in half. Like you’re carving a pumpkin, start scooping out the potato with a spoon. This is the most effort you will have to go through the remainder of the process. ~I actually made a mash with the scooped out potato and ate that while I continued cooking~

3) Coat your sweet potato with a little bit of coconut oil. Place in your preheated toaster oven and cook for 15-20 minutes. Until it is tender. If you have more time available leave the potato longer for a crispier potato.  Watch as it cooks. The sugars in a sweet potato can caralamize and burn.

4) Once your sweet potato is cooked. Carefully remove it from the oven and let it cool down. Take your buffalo chicken broccoli mixture and divide it evenly between your potato vessels. Pile on the goodness!

5) Top your stuffed potatoes with a drizzle of Dump Ranch. For added flavor and fat I topped mine with some guac. I am a huge fan of the single serving guac cups. Quick and easy way to spice up any meal.



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There you have it, folks. An amazing, healthy, nutrient packed meal. It’s got everything you need. Protein. Carbs. Fat. You’re sneaking in a serving of vegetables and you’re not sacrificing any flavor. I hope y’all enjoy this recipe and I can’t wait to bring you more!

From my kitchen to yours. Eat on, fam.

Nick Mazzaroni

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