If you’re craving takeaway this long weekend, Sarah Di Lorenzo has a healthier way to satisfy those comfort food favourites without sacrificing flavour.
The Weekend Sunrise nutritionist shared homemade versions of popular fast-food staples, including high-protein breakfast muffins, cauliflower-base pizza and a lighter honey-garlic chicken.
Packed with protein, fibre and vegetables, the recipes offer simple swaps designed to make takeaway classics a little more nutritious while still delivering on taste.
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High‑Protein Breakfast Muffin + Sweet Potato Hash Brown
Ingredients (serves 2)
2 wholemeal or wholegrain English muffins (or 4 thin slices wholegrain sourdough)
2 large eggs
150 g chicken mince formed into 2 patties
2 slice of cheese
2 slices tomato
Handful baby spinach or rocket
1 tsp olive oil or a light spray
Pinch salt and pepper
1 medium sweet potato, coarsely grated (skin on if clean)
1 small egg
1 tbsp oat flour
1 tbsp grated parmesan (optional, for crispness)
Pinch salt, pepper, ½ tsp smoked paprika or garlic powder
Method
1. Preheat oven to 200°C (fan). Line a tray with baking paper.
2. Squeeze excess moisture from grated sweet potato in a clean tea towel.
3. Mix sweet potato, egg, flour, parmesan and seasonings.
4. Shape into 4 flat patties, place on tray, spray lightly with olive oil.
5. Bake 15–20 minutes, flipping once, until golden and crisp at edges.
6. Heat a non‑stick pan with 1 tsp olive oil or spray. Cook patties 3–4 minutes each side until cooked through and browned.
7. For eggs: either fry or poach in the same pan with a lid (to set the tops) or crack into lightly oiled egg rings for the McMuffin look. Season.
8. Toast muffins. Layer: spinach/rocket, sausage patty, egg, tomato slice, cheese if using.
9. Serve each muffin with 1–2 sweet potato hash browns on the side.
Loaded Veggie Cauliflower‑Base Pizza
Ingredients (serves 2–3)
Cauliflower base
1 small cauliflower (about 500 g florets), riced (processor or grated)
1 egg
¼ cup grated parmesan or cheddar
2 tbsp of oat flour
½ tsp dried oregano, ½ tsp garlic powder
Pinch salt and pepper
⅓–½ cup passata or no‑added‑sugar tomato sauce
½ cup grated mozzarella (or mix of mozzarella + parmesan)
1 small red capsicum, thinly sliced
1 small zucchini, thin ribbons or half‑moons
½ small red onion, thinly sliced
A few mushrooms, sliced
Handful baby spinach or rocket (added after baking)
Optional: ½ cup cooked shredded chicken or rinsed cannellini beans for a meat free option
Dried oregano or chilli flakes to finish
Method
1. Prep the cauliflower base
2. Preheat oven to 220°C (fan). Line a pizza tray or baking tray with baking paper.
3. Steam or microwave cauliflower rice 5–6 minutes until just tender. Cool slightly, then squeeze out as much moisture as possible in a clean tea towel.
4. Mix cauliflower with egg, cheese, oat flour, herbs, salt and pepper.
5. Press into a thin round (about 25–28 cm) on the lined tray.
6. Bake 15–20 minutes until set, golden and starting to brown at the edges.
7. Spread with a thin layer of tomato sauce.
8. Sprinkle half the cheese, add veggies and optional chicken/beans, then the remaining cheese.
9. Return to oven for 8–10 minutes until cheese melts and edges are crisp.
10. Finish with rocket/spinach and a sprinkle of oregano or chilli.
Lighter Honey‑Garlic Chicken
Ingredients (serves 4)
Chicken
600 g chicken breast or thigh, cut into bite‑size pieces
2 tbsp arrowroot flour
1 tbsp of tamari
1 tbsp olive oil
3 tbsp honey
2 tbsp tamari
2 tbsp rice vinegar or apple cider vinegar
3 garlic cloves, minced
2 tsp grated fresh ginger
¼–½ cup water (to thin as needed)
1 head broccoli, cut into florets
1 red capsicum, sliced
2–3 spring onions, sliced
1 tbsp sesame seeds (optional)
Steamed brown rice or cauliflower rice
Method
1. Toss chicken pieces with tamari and arrowroot flour so they’re lightly coated.
2. Heat oil in a large non‑stick pan. Cook chicken in a single layer (in batches if needed) until golden and just cooked through. Remove to a plate.
3. In the same pan, gently cook garlic and ginger for 30–60 seconds.
4. Add honey, tamari, vinegar and water. Stir and simmer 2–3 minutes until slightly thickened.
5. Steam or stir‑fry broccoli and capsicum until just tender‑crisp.
6. Return chicken to the pan with the sauce, toss to coat, and simmer 1–2 minutes to glaze. If too thick, add a splash of water; if too thin, simmer a little longer.
7. Serve over brown rice or cauliflower rice. Top with broccoli and capsicum, spring onions and sesame seeds.