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sophias.clean.eats

Registered Dietitian
living in boston
simply made balanced meals & wellness lifestyle

06/11/2026

Chocolate Chip Pumpkin Muffins 🎃🍫🍂 A cozy fall baking recipe that deserves a spot in your weekly rotation! Made with oats, bananas, Greek yogurt, pumpkin, and a little extra protein, these blender muffins are SO easy to make and perfect for a quick breakfast or afternoon snack!

🎃 CHOCOLATE CHIP PUMPKIN MUFFINS
* 2 ripe bananas
* 2 cups rolled oats
* 2 eggs
* 3/4 cup Greek yogurt
* 1/4 cup maple pecan granola butter (or your favorite nut butter!)
* 1/4 cup maple syrup
* 1 tsp vanilla extract
* 2 scoops vanilla protein powder
* 2 tbsp pumpkin puree
* 1 tsp cinnamon
* 1 tsp pumpkin pie spice
* 2 tsp baking soda
* Pinch of salt
* Chocolate chips, as desired

Instructions: Blend all ingredients (except chocolate chips) until smooth. Fold in chocolate chips, pour into a muffin tin, and bake at 350°F for 10–15 minutes. Finish with a sprinkle of flaky sea salt & enjoy!

Save this recipe for your next cozy fall baking day! 🍁
xx, SD the RD 🤎

28/10/2026

Chili & Dancing With The Stars Tuesday’s!!!🪩👻

This is one of my favorite easy, fiber-packed dinners once the temperatures start to drop. Loaded with beans, colorful veggies & protein, it’s hearty, nourishing & makes the BEST leftovers. And my little secret ingredient? A splash of coffee! ☕️

My Cozy, Fiber-Packed Chili Recipe 🫘🥣
Ingredients:
* 3 bell peppers, diced
* 1 onion, diced
* Extra virgin olive oil
* 1 tbsp minced garlic
* 2 cans black beans, drained & rinsed
* 2 cans chili beans
* 5 small cans tomato sauce (or 3-4 medium cans)
* 1 small can tomato paste
* 1/4 cup brewed coffee OR 1 shot espresso (optional)
* Ground beef
* Cinnamon, cumin, salt & pepper, to taste
* Optional: crushed red pepper for a little heat

How to make it:
Sauté the peppers, onion & garlic in a little olive oil until softened. Stir in the beans, tomato sauce, tomato paste, coffee & seasonings. Meanwhile, brown the ground beef in a separate pan with salt & pepper, then add it to the chili. Let everything simmer together so all those flavors can come together!

A little reminder that getting more fiber into your day can be as simple as adding more beans to meals you already love!🤎

SAVE this one for your next cozy fall dinner night! 🍁
xx, SD the RD

19/10/2026

Sometimes I need a little breakfast inspo myself!! 🤎

One of my favorite things to do when I’m in a breakfast rut is scroll through my own “breakfast” highlight for ideas from meals I’ve made in the past. So I thought I’d round up a few favorites to share with you, too!

A little mix of cozy fall breakfasts, everyday staples, and simple, balanced meals to start the day. 🍂
You know I love a breakfast with a good balance of protein, fiber-rich carbs, and healthy fats to help keep me feeling satisfied and energized throughout the morning.

SAVE this for the next time you need a little breakfast inspiration! 🥣🤎

15/10/2026

A little peek into one of my favorite details from my bridal shower… Menniti’s Market! 🍋🌿🤍

If you know me, you know how much I love bringing people together through food. So when we started planning my bridal shower, I knew I wanted our favors to be something guests could take home, make, and enjoy in their own kitchens.

And that’s how Menniti’s Market came to life!

We created our own little market where everyone could fill a bag with everything they needed to make my homemade pesto pasta. Fresh basil, garlic, lemons, olive oil, pine nuts, a bag of pasta, a loaf of bread, and even a bottle of w**e! Each bag also had a recipe card for “Sophia’s Homemade Pesto” so everyone could recreate it at home.

I designed all the little stickers and recipe cards myself, and it was so special seeing these little projects I’d worked on for months finally come together.
And truly the best part was getting pictures from my friends & family making the recipe in their own kitchens afterward & enjoying it!!

A huge thank you to my mom for bringing this little vision to life. 🤍

For anyone planning a shower, wedding, or special event, my mom is now making this market cart (and some of the other beautiful pieces from my shower!) available to rent! She is TRULY the most amazing host and has such a gift for bringing creative ideas to life. The best part is that the cart can be rented just as you see it here, or completely customized to fit your own theme, from baby showers to flower-inspired setups and everything in between.

If you have an event coming up & are looking for some rentals, head to familystonerentals.com 🤍

06/10/2026

Save this for your next cozy fall breakfast 🍐🤎 This Salted Maple Greek Yogurt Bowl with Warm Cinnamon Pears is creamy, crunchy, perfectly cozy & SO simple to make.

The combination of cold Greek yogurt + warm sautéed cinnamon pears might be one of my favorite fall breakfasts yet. Add some crunchy granola, walnuts and a little maple drizzle and you have the easiest breakfast that feels a little extra special this time of year.

Salted Maple Greek Yogurt Bowl with Warm Cinnamon Pears 🍁

For the salted maple yogurt:
• ¾–1 cup plain Greek yogurt
• 1–2 tsp pure maple syrup
• Tiny pinch flaky sea salt
• ¼ tsp vanilla extract, optional

For the warm cinnamon pears:
• 1 ripe but firm pear, thinly sliced
• 1 tsp butter
• ½ tsp cinnamon
• 1 tsp pure maple syrup
• Tiny pinch sea salt

For topping:
• ¼ cup granola
• 1–2 tbsp chopped walnuts
• Cinnamon
• Maple syrup
• Flaky sea salt, optional

To make:

Stir together the Greek yogurt, maple syrup, sea salt and vanilla. Spoon into a bowl and set aside.

Melt butter in a small skillet over medium heat. Add the sliced pear and cinnamon and sauté for 3–4 minutes, gently tossing occasionally.

Add the maple syrup and a tiny pinch of salt. Cook for another 1–2 minutes, until the pears are warm, tender and lightly caramelized but still hold their shape.

Spoon the warm cinnamon pears over the salted maple Greek yogurt. Top with granola, chopped walnuts, an extra sprinkle of cinnamon and a little maple drizzle.

The coziest little fall breakfast in under 10 minutes 🍐🍁 Save this one for a crisp fall morning!

xx, SD the RD

01/10/2026

Still thinking about this night 🐄♥️

Thank you ButcherBox for such a beautiful, intimate & incredibly thoughtful night. I loved getting to learn more about ButcherBox, experience the brand IRL, and share such an amazing meal around the table with the best company♥️!
So grateful to have been a part of Bite Club in Boston!

And a very important side note… I may never stop thinking about those meatballs. Truly one of the best things I’ve ever eaten🤭♥️

29/09/2026

Scrolling through my own website this week for some fall recipe inspo because sometimes I need inspo myself!🍂🍎🤎🧺🍯

So many good ones I can’t wait to make this season. You can find all recipes at sophscleaneats.com 🤍

xx, SD the RD

23/09/2026

My favorite homemade latte flavor inspiring my new favorite muffins!🧺🍂🍯🧂
So amazing for fall baking and cozy mornings!

Salted Honey Shaken Espresso Muffins

Makes: 12 muffins Bake: 425°F for 5 minutes, then 350°F for 12–15 minutes

Ingredients
For the muffins
2 cups all-purpose flour
2 tsp baking powder
½ tsp baking soda
½ tsp fine sea salt
2½ tsp instant espresso powder
½ cup packed light brown sugar
2 large eggs
½ cup plain Greek yogurt
⅓ cup avocado oil
¼ cup honey
⅓ cup milk
1½ tsp vanilla extract

For the espresso streusel
⅓ cup all-purpose flour
¼ cup packed light brown sugar
½ tsp instant espresso powder
Pinch of fine sea salt
2½ tbsp unsalted butter, melted

For finishing
Flaky sea salt
Honey, for a very light drizzle

SAVE for a fall baking night!! 🍂🧺🤎🍯
xx, SD the RD

21/09/2026

THE ONLY roasted sweet potato recipe you need this fall 🍂🧺🤎🍠

One of my favorite foods to add to fall harvest bowls, nourish bowls & breakfast bowls!!

SAVE to make these at home! happy fall🍂
xx, SD the RD

16/09/2026

My everyday chia seed pudding recipe.
Fats, fiber, ~20 grams of protein from whole foods 🤍🤍

Topped with blackberries, pomegranate seeds & cashews🫶🏻

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