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Dance Nutrition

Nutrition for Dancers

The Healthy Dancer® Guides

Healthy Recipes for Dancers

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TTP Ambassadors embrace the journey of becoming The Healthy Dancer®— sharing experiences that empower their fellow dance peers. Enjoy these balanced, nourishing, and delicious favorites from past and current TTP Ambassadors. After a bite, click here to learn more about the TTP Ambassador program.

Breakfast

Overnight Oats

Recipe compiled by dancer and TTP Ambassador Ilona Halloran.

Ingredients:

  • ½ cup oats
  • ½ cup milk of choice
  • 1 tablespoon nut or seed butter
  • 1 tablespoon maple syrup
  • 1 teaspoon chia seeds
  • Splash of vanilla extract
  • Additional ideas: For cozy cinnamon oats, add a few shakes of cinnamon. For chocolate oats, add 1-3 teaspoons of cocoa powder

Directions:

  1. Combine all ingredients in an air-tight jar. Cover, and refrigerate overnight.
  2. In the morning, add your desired toppings.
  3. Enjoy!

Hi! I’m Ilona

As a Pre-Professional ballet dancer and a full-time high school student, I have a very busy schedule! In the mornings, I just don’t have time to make an elaborate breakfast so overnight oats have become my go-to breakfast. They only take 5 minutes of preparation the night before, and then you have yourself a delicious, filling breakfast the next morning! I also love that overnight oats are so versatile; you start with a base recipe and then you can customize the flavors and the toppings as you’d like!

dancer ilona halloran

Spanish-Style Tomato Toast 

Recipe compiled by dancer and TTP Ambassador Marian Vela

Ingredients:

  • 2 slices of bread (your bread of choice: whole wheat, with seeds, baguette, whatever you have on hand!)
  • 1 tomato, ripened
  • 1-2 tablespoons extra virgin olive oil
  • Salt
  • Optional: sliced ham, turkey, cheese, tuna, garlic.

Directions:

  1. Grate the tomato using a grater and toast the slices of bread.
  2. Top the bread with the tomato pulp, then drizzle with extra virgin olive oil
  3. Sprinkle salt as desired. 
  4. Additional ideas: add sliced ham, turkey, tuna, and/or cheese and grill! You can also rub a garlic clove on the toasted bread before adding the tomato.

Hi! I’m Marian

This is a very common breakfast/mid-morning snack choice in Spain. It’s simple and quick, you can have pre-grated tomato in the fridge ready to use. It’s also versatile because you can add so many different flavors that work beautifully!

Baked Oats

Recipe compiled by dancer and TTP Ambassador Emma Neilson.

  1. ½ cup oats
  2. ½ cup milk of choice
  3. ½ mashed banana 
  4. 1 scoop protein powder of choice (optional)
  5. ½ teaspoon baking powder
  6. 1 teaspoon vanilla
  7. Pinch of salt
  8. Chia jam (see below)
  9. Additional toppings: Chocolate, honey, maple syrup, banana, fruit, nuts, seeds, crunchy cereal

Homemade chia jam:

  • A handful of frozen berries + 2 tablespoons chia seeds
  • Directions: Microwave until a jam/paste forms.

Directions:

  1. Combine ingredients and blend (depending on how you like your oat texture).
  2. Mix in your chia jam.
  3. Bake at 375 F for 20-30 minutes.
  4. Top with additional recommended toppings (see above).

Hi! I’m Emma

I love baked oats on a weekend morning or whenever I have time to make it, and it feels like a special treat. I love how warm it is straight out of the oven and how the “center” gets gooey and delicious!

Apple crisp muffins

Recipe compiled by dancer and TTP Ambassador Andreanne Brosseau.

Ingredients: (makes 12 muffins)

  1. 1½ cups whole wheat flour (or regular flour)
  2. 1 cup rolled oats
  3. ½ tsp baking powder
  4. ¼ baking soda
  5. ¾ cup fresh apples (peeled and cut into small cubes), generally one medium-sized apple 
  6. 1 cup unsweetened apple sauce
  7. ⅓ brown sugar or coconut sugar
  8. 1 egg
  9. ¼ cup canola or sunflower oil
  10. Add-ons of choice: walnuts, hazelnuts, and/or dark chocolate chips!

Directions:

  1. Preheat the oven to 350 Fahrenheit.
  2. Combine all dry ingredients (flour, oats, baking powder, baking soda), and in a separate bowl all humid ingredients (apple sauce, sugar, egg, oil).
  3. Slowly incorporate the humid ingredients with the dry ingredients and mix well.
  4. Add in the apple pieces and any add-ons of your choice and mix well with a wooden spoon.
  5. Separate into muffin cups and cook in the oven for 20 minutes.

Hi! I’m Adrienne

I love this recipe because it’s very easy and quick to make and makes a healthy breakfast, snack, or dessert! I have a sweet tooth and love apple crumbles, so this is a snack version that satisfies my sweet cravings while giving me energy! I like having them as a breakfast with yogurt or some nut butter and some nuts to add a source of protein for a light but filling breakfast. 

Banana oat pancakes

Recipe compiled by dancer and TTP Ambassador Alysha Flynn.

Ingredients: 

  • 1 banana
  • 2 eggs
  • ½ cup oats
  • 1 teaspoon baking powder
  • Sprinkle of cinnamon
  • 1 scoop plain/vanilla protein powder( optional)

Recommended toppings: 

  •  ½ cup berries
  •  ¼ cup Greek yogurt
  •  Maple syrup

Directions: 

  1. Blend all your ingredients to form a nice thick batter.
  2. Prep a medium heat pan with your favorite cooking oil or butter.
  3. Cook pancakes for 1-2 minutes on each side or until golden. 
  4. Plate your pancakes, add your toppings
  5. Enjoy!

Hi! I’m Alysha

I love this recipe because it is a delicious blend of all the tools required to fuel a great class and it is easily customizable to suit the individual dancer! As a baseline, oats, and bananas provide plenty of great carbohydrates, fiber, and potassium(banana), and the eggs give a solid dose of protein and unsaturated fats. It’s simple, filling, satisfying, and always makes me feel ready to take on the day!

Lunch

Chipotle Chicken bowls

Recipe by dancer and TTP Ambassador Madelyn McKean.

Ingredients:

  • 1 chicken breast, cubed
  • 1 teaspoon smoked paprika
  • ½ teaspoon Chipotle chili powder
  • Olive oil
  • Salt (to taste)
  • Pepper (to taste)
  • 1/3 cup white quinoa
  • I bushel broccolini
  • 1 bushel Tuscan kale, shredded
  • Red pepper pesto or any red pepper sauce

Directions:

  1. Toss chicken cubes with smoked paprika, chipotle chili powder, salt, pepper, and olive oil.
  2. Air fry seasoned chicken @ 450 for 13 minutes.
  3. Cook quinoa according to the package
  4. In a separate pot, steam broccolini until wilted
  5. In a separate bowl, massage kale with olive oil and salt.
  6. Add quinoa and broccolini to the bowl.
  7. Top with your chicken and a drizzle of red pepper sauce.
  8. Enjoy!

Hi! I’m Madelyn

This recipe is easy and packed with a spectrum of nutrients to support your dancing. I love the spiced chicken paired with the red pesto, which makes your everyday chicken bowl fun and flavorful!

Buffalo Tofu/Cauliflower Wraps

Recipe compiled by dancer and TTP Ambassador Nikki Rooks. Makes 4 wraps

Part 1: Buffalo Tofu Ingredients

  • 1 container (14 oz) extra-firm tofu, pressed and cubed or 1 head of cauliflower chopped into florets
  • 1 tablespoon oil
  • ½ teaspoon paprika
  • 1⁄8 teaspoon cayenne pepper (or more to increase the heat level)
  • 1 teaspoon salt
  • ¼ teaspoon black pepper
  • ½ cup buffalo sauce

Part 2: Feta yogurt mock blue cheese dip

  • 1 cup plain Greek yogurt
  • ¼ cup feta cheese, crumbled
  • 1 tsp olive oil
  • 1 tsp garlic powder
  • ½ teaspoon onion powder
  • ½ teaspoon parsley
  • Salt and pepper, to taste

Part 3: Wraps

  • 4 tortillas
  • ½ cup shredded cheddar cheese
  • 1 carrot, sliced into thin strips
  • 1 tomato, sliced
  • ½ cucumber, sliced into thin strips
  • 1 bunch green onions, sliced
  • 1 bunch kale, spinach, collard greens, or lettuce
  • Feta yogurt dip, ranch, or blue cheese

Directions:

  1. Preheat the oven to 425℉
  2. Toss tofu/cauliflower in oil, paprika, cayenne pepper, salt, and pepper. Spread on a lined baking sheet and bake for 15 minutes.
  3. Toss the tofu/cauliflower in the buffalo sauce and bake for 10-15 minutes more
  4. Combine ingredients for the feta dip (if using) and store in the refrigerator until it’s time to assemble the wraps
  5. Assemble the wraps: spread feta yogurt dip, ranch, or blue cheese on a tortilla. Add buffalo tofu/cauliflower and your choice of toppings. Fold the sides of the tortilla in towards the middle and wrap the tortilla up from the bottom.
  6. Serve warm or chilled! 
  7. Note: keep wraps unassembled until ~12 hours before eating for best results if keeping leftovers or packing on-the-go

Hi! I’m Nikki

I love this recipe because it comes together so quickly and is packed full of flavor! It’s perfect to pack for on-the-go meals (no reheating required!) and is customizable to fit your personal preferences. My favorite part of this recipe is the mock “blue cheese” made with Greek yogurt and feta cheese. This dip adds just the right punch of flavor without being as pungent as blue cheese. These can be made with tofu or cauliflower (or a combo of both)

DIY Poke bowl

Recipe compiled by dancer and TTP Ambassador Nikki Rooks.

  1. Start with a base: white rice, brown rice, sushi rice, or soba noodles
  2. Add some protein(s): seared ahi tuna, smoked salmon, tofu, imitation crab, shrimp, chicken
  3. Pick your toppings: seaweed salad, edamame, cucumber, pickled vegetables, mushrooms (raw or sauteed), radishes, avocado, spinach, lettuce, carrots, jalapenos, green onion, ginger, pineapple, sweet peas, sesame seeds, tempura flakes
  4. Finish with sauce(s): soy sauce, sriracha, wasabi, spicy mayo, ginger dressing

Sushi is one of my favorite foods, but can take a long time to prepare! Poke bowls offer the same flavors as my favorite sushi rolls but take much less time to make. I love how much flexibility you have with a Poke bowl! It’s a great opportunity to explore new food combinations and mix and match lots of textures. Use the simple guide below to help you build your own Poke bowl. Feel free to mix in anything else you can think of–get creative!

Artichoke Spinach Dip

Recipe by dancer and TTP Ambassador Ina Jane Quandt.

Ingredients:

  • 4 teaspoons olive oil
  • 2 cloves garlic
  • 16 oz can artichoke hearts
  • 3 cups fresh baby spinach (3 big handfuls)
  • 10 oz cream cheese
  • ¼ cup mayo
  • ½ teaspoon (pinch) garlic powder
  • ⅛ teaspoons (smaller pinch) onion powder

Directions:

  1. Roughly chop artichokes and spinach.
  2. In a large saucepan, sauté garlic in olive oil over medium heat for one minute.
  3. Add artichoke hearts and spinach. Stir to combine until spinach begins to wilt. 
  4. Add and fold in cream cheese, mayo, and spices.
  5. Heat through and serve alongside chips of your choice.

Hi! I’m Ina Jane

This dip is great for a small gathering. It originates from my aunt’s vegan kitchen, but I’ve modified it to my liking. My favorite way to enjoy this dip is with blue corn chips, but you can even use it as a delicious flatbread or pizza topping!

Dinner

Easy Pesto Sandwich

Recipe compiled by dancer and TTP Ambassador Leah Leiberman. Serves 1.

Ingredients:

  • Ciabatta bread or roll-style bread
  • Pesto (store or homemade)
  • Sun Dried Tomatoes
  • Salmi and/or Prosciutto
  • Baby Arugula

Directions:

  1. Spread the pesto on both bread slices
  2. Add salami and/or prosciutto 
  3. Add arugula 
  4. Top with sun-dried tomatoes
  5. Enjoy!

Curry “Take Out”

Recipe compiled by dancer and TTP Ambassador Caroline Jayne. Serves 3.

Ingredients:

  • 3 Celery Stalks
  • 1 Large Carrot
  • 4 Cocktail Tomatoes
  • 3 Small Red Potatoes
  • ½ cup of thickly sliced yellow or white onion
  • 2 tbsp Soy Sauce
  • 1 tsp Sesame Oil
  • 1 cup Shredded chicken (I like to use precooked rotisserie) 
  • 1 cup yellow curry
  • 1 cup red curry
  • ¼ cup bone broth (this can be subbed for stock or more water) 
  • ⅓ cup water
  • Optional: Cooked rice to add to the bottom of your bowl
  • Crushed peanuts, cilantro, and lime for garnish

Directions:

  1. Peel and chop the carrot into small rounds, about ¼ inches thick. Cube your potato. Add them to a pot with boiling water. 
  2. In a separate pot, add the water, broth, curry sauce, soy sauce and sesame oil.  
  3. Quarter the four tomatoes, thinly slice the celery and thickly slice the onion.  Add these to the pot with the curry.
  4. After about 20 minutes, the potatoes and carrots should be softened.  Drain the water, and add these to the pot with the chicken.  Once warmed through, add to a bowl.  Optional to add rice at the bottom.
  5. Garnish with crushed peanuts, lime, and cilantro.  Enjoy!

Hi! I’m Caroline

I love this recipe because it is quick, easy, packs in a ton of veggies and most importantly is delicious and fuels me for my day. 

BibimBap

Recipe by dancer and TTP Ambassador Ina Jane Quandt. Serves 1-2.

Ingredients:

  • 1-2 cups uncooked white rice.
  • ¼ cup of shredded carrots
  • ½ cup of snap peas
  • ½ cucumber, sliced
  • ½ cup of broccoli
  • ¼ cup of onions
  • 8 oz sliced water chestnuts
  • 1 egg
  • ¼ teaspoon gochujang sauce or paste
  • 1 tablespoon olive oil
  • Salt
  • Pepper

Directions:

  1. In a medium saucepan boil water for about 5-10 minutes, then add rice.
  2. While rice cooks, sauté carrots, snap peas, cucumber, broccoli, onions, and water chestnuts until soft.
  3. Once the rice and vegetables are complete, combine in the saucepan and add gochujang sauce.
  4. Poor olive oil into a small pan and cook egg over easy.
  5. Serve rice and vegetables first with egg on top. Mix thoroughly using the egg yolk as a sauce coating. 
  6. Add salt and pepper to taste.
  7. Enjoy!
  8. Optional: add another protein like beef, chicken, or tofu

Hi! I’m Ina Jane

BibimBap is a Korean dish with white rice, vegetables, and meat. My family enjoys it regularly as an easy, quick, and adaptable option. It packs in tons of flavor in a short amount of time. On a personal note, BibimBap brings me nostalgic joy when I’m dancing away from home.

Sweets and Snacks

Red Lentil Rice Cakes

Recipe compiled by dancer and TTP Ambassador Sage Gendreau-Distler (adapted from Feed Zone Portables, by Biju Thomas & Allen Lim). Serves 15.

Ingredients:

  • 1 cup uncooked red lentils
  • 2 cups uncooked sticky rice
  • 4 ½ cups water
  • 1 tablespoon minced onion
  • 1 ½ teaspoons minced jalapeno pepper 
  • 1 teaspoon sweet paprika 
  • 1 ½ teaspoons tomato paste
  • ¼ cup plain Greek yogurt (or non-dairy alternative)
  • Coarse salt and pepper to taste

Directions:

  1. Rinse lentils in cold water, then drain. Combine lentils, rice, water, and a dash of salt in the rice cooker and let cook.
  2. While rice and lentils cook, bring a sauté pan to medium-high heat with enough oil to coat the bottom of the pan, and lightly cook the onions and peppers. Sprinkle in paprika while continuing to stir the mixture. If needed, add more oil to keep the mixture from sticking.
  3. Stir in tomato paste while scraping the pan, then turn the heat to low and add yogurt. Mix thoroughly and remove from heat.
  4. When the rice and lentils are finished cooking (the lentils will be a pale yellow), add to the sautéed vegetables and yogurt mixture. Adjust salt to taste. Evenly spread mixture into a 9”x 12” baking pan.
  5. Let set up for a few minutes, then cut into squares.

Hi! I’m Sage


This is a recipe is easy, delicious, and portable. They are amazing to take on the go, and have become a staple for long training, rehearsal, and performance days— a favorite component of my pre-show ritual, and I always love having them on hand.

Oatmeal Cookies

Recipe compiled by dancer and TTP Ambassador Alana Nguyen. Serves 6-8 cookies.

Ingredients:

  • Cooking spray
  • 1 cup oats
  • 2 large bananas, ripened
  • 3/4 cup of chocolate chips (optional)

Directions:

1. Preheat the oven to 350 degrees.
2. Spray a baking sheet with cooking spray.
3. Mix one cup of oats and two large bananas. Mash the fruit with the fork.
4. Toss in whatever extras you like. I like to put in 3/4 cup of chocolate chips.
5. Spoon the mixture by heaping tablespoons onto the prepared baking sheet.
6. Bake for fifteen minutes.
7. Remove the pan from the oven, and flip the cookies over. Then put them in for ten more minutes or until golden brown.

Hi! I’m Alana

This recipe is a personal favorite snack after dance!

Peanut Butter Protein Bites

Recipe compiled by dancer and TTP Ambassador Campbell Bastos. Makes about 22-24, 1-inch bites.

Ingredients:

  •  1 ½ cups of creamy peanut butter
  • ½ cup of honey
  • 1 ⅓ cups of rolled oats
  • ½ cup of vanilla protein powder (or chocolate if you want a peanut butter cup vibe!)
  • 1⁄8 teaspoon of salt
  • Chocolate chips (optional)

Directions:

  1. Mix all ingredients in a mixing bowl
  2. Roll out the mix into about 1-inch balls (using your hands is best)
  3. Put on a plate or cookie sheet and refrigerate for 1 hour or until the balls are firm.
  4. Store in a bag in the freezer!

Hi! I’m Campbell

These are super helpful between rehearsals!

Rachel Fine is a Registered Dietitian Nutritionist, Certified Specialist in Sports Nutrition, and Certified Counselor of Intuitive Eating. Rachel works with dancers and fitness enthusiasts to optimize performance and rebuild their relationships with food and body.
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