<< Back
6 Viral TikTok Recipes That Are Actually Healthy
January 13, 2025
When you’re scrolling through TikTok, it’s easy to lose track of time — and calories. But with so many viral pasta bakes and dessert hacks to choose from, how do you know which ones are really healthy?
We asked Alexis Murphy, RD, a registered dietitian with Hartford HealthCare Medical Group, to share her top picks for healthy, delicious TikTok recipes to kick off the new year.
Think like a dietitian as you scroll.
A delicious meal that supports your health goals? Totally doable.
“Look for recipes with protein — like cheese, lean meats, eggs, tofu or beans — and fiber from whole grains, nuts, seeds, veggies or berries,” says Murphy. “This combo keeps you satisfied for the day ahead.”
Ready to get cooking? These dietitian-approved recipes are the perfect place to start.
> Related: 5 Dietitian-Approved Girl Dinners You Should Try
1. Pesto eggs.
Grab a skillet, heat up some pesto, add eggs and cook them sunny side up.
The viral TikTok version serves these eggs over toast spread with goat cheese.
“This is a quick, easy breakfast packed with protein and healthy fats to keep you full through a busy morning,” says Murphy. “Pair it with whole grain bread for extra fiber and staying power.”
> Want more health news? Text StartHere to 85209 to sign up for text alerts
2. Grated egg avocado toast.
We all have our favorite ways to enjoy eggs – but grating them might just become your new go-to.
It’s easy – just grab a hard boiled eggs and grate them over some creamy avocado spread on your favorite toast.
“This is another easy breakfast loaded with protein and healthy fats to keep you full,” says Murphy. “Add some color and extra fiber with fresh tomatoes and onions or boost the protein with smoked salmon or turkey bacon.”
> Related: 4 Reasons to Eat More Avocado
3. Air fryer pizza.
Did we already have you at pizza?
This viral recipe layers two healthy tortillas with low-fat cheese in between, includes your favorite toppings and cooks to perfection in six minutes in an air fryer.
“This is a simple twist on a favorite meal,” says Murphy. “Add veggies or lean proteins like grilled chicken or turkey to make it even more nutritious.”
4. Green Goddess salad.
Tired of the same old salads? This changes things up.
“This mix of finely chopped green cabbage, cucumbers and scallions has so much crunch and flavor,” says Murphy. “It’s a fresh and satisfying way to enjoy salad any time of year.”
Finish it off with a homemade lemon vinaigrette dressing. Just blend some basil, spinach, garlic and shallots and combine with lemon juice, olive oil, vinegar and a little salt.
5. Watermelon pizza.
This one might sound unusual, but Murphy encourages you to give it a go.
Top a slice of watermelon with feta and fresh mint, then drizzle with a little olive oil and sea salt for a sweet and savory combo.
6. Baked oats.
Looking for something warm and sweet to eat for breakfast?
Blend oats with eggs, banana, chocolate chips and peanut butter, bake for 25-30 minutes and enjoy it warm with a drizzle of creamy peanut butter.
“This higher-carb breakfast really powers up your day,” says Murphy. “You can change the toppings or mix in protein powder or Greek yogurt to make it even more filling and balanced.”
> Related: Why Oatmeal Should Be Your Breakfast Staple
Make any recipe healthier with these simple swaps.
Not every TikTok recipe gets a dietitian’s seal of approval, but it’s Murphy suggests improvising. Here are a few ways to make any recipe a little healthier:
- Add protein by blending cottage cheese or Greek yogurt into dips or sauces.
- Swap frying for baking, broiling or air frying to cut back on fat.
- Use lower-fat dairy options like reduced-fat cheese and 1% or 2% milk.
And if you need more guidance, don’t hesitate to reach out to an expert.
“Healthy recipes can still be fun and delicious,” adds Murphy. “Just remember, not everything trending on TikTok is good for you! A dietitian can help you figure out what works best for your goals.”