Tag: high protein

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Hearty Winter Soup

This hearty keto-friendly chicken and vegetable soup is the perfect balance of flavor, nutrition, and comfort. Packed with diced chicken for a high-protein boost, it’s ideal for those on a ketogenic or low-carb lifestyle. The combination of cabbage, zucchini, and celery provides essential vitamins and minerals while keeping the carb count low. A warming blend of turmeric, cumin, and smoked paprika not only enhances the soup’s depth of flavor but also adds anti-inflammatory and antioxidant properties. With the rich broth and fresh garnish of parsley and lemon, this soup is both nourishing and satisfying—perfect for a cozy meal that supports your health goals without compromising on taste.

2 tablespoons ghee, butter, or tallow
1 medium yellow onion, chopped (use sparingly if you want to further lower carbs)
3 garlic cloves, minced
1 medium head of green cabbage, cored and chopped
2 celery sticks, chopped
1 medium zucchini, chopped
2 cups cooked, diced chicken breast or thigh (use thighs for higher fat content)
Kosher salt, to taste
Black pepper, to taste
½ teaspoon ground turmeric
1 teaspoon ground cumin
1 teaspoon smoked paprika (adds depth of flavor without sugar)
½ teaspoon Aleppo pepper or red pepper flakes
1 (28-ounce) can diced tomatoes (opt for no-sugar-added, or replace with 1 cup tomato passata for fewer carbs)
3 cups low-sodium beef bone broth
1 cup chopped parsley leaves (optional, reduce if strict keto)
3 green onions, trimmed and thinly sliced
1-inch piece fresh ginger, peeled and finely grated
1 large lemon, zested and juiced

Instructions:

  1. Heat ghee, butter, or tallow in a large pot over medium heat.
  2. Sauté onion, garlic, celery, and zucchini until softened, about 5–7 minutes.
  3. Add cabbage, cooked diced chicken, turmeric, cumin, smoked paprika, and Aleppo pepper. Stir to combine.
  4. Pour in diced tomatoes and bone broth. Stir well and bring to a boil. Reduce heat and simmer for 20–30 minutes.
  5. Add parsley, green onions, grated ginger, and lemon juice. Stir to combine and simmer for an additional 5 minutes.
  6. Adjust seasoning with salt and pepper to taste.
  7. Serve hot and enjoy!

Nutritional Facts (Entire Recipe with Chicken):

  • Calories: 826 kcal
  • Protein: 115.9 g
  • Carbohydrates: 59.3 g
  • Fat: 23.0 g

This breakdown is for the entire recipe. For individual servings, divide the values by the number of portions.

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Recipes

Carnivore Mozzarella Cheese Sticks

This tasty appetizer or snack is perfect for those following a keto or carnivore lifestyle. It’s a satisfying weekend treat that feels indulgent but comes with zero guilt! With ingredients that won’t spike your blood sugar, it’s a win-win. Packed with protein, extremely low in carbs, and guaranteed to impress even the pickiest eaters, these cheese sticks are a hit. Serve them with homemade marinara, a low-carb dipping sauce, ranch dressing, mustard, or whatever your heart desires!

Ingredients

  • 6 Mozzarella sticks (cut in half crosswise for 12 smaller pieces)
  • 1/2 cup finely grated Parmesan cheese (avoid pre-grated varieties with additives)
  • 1 1/2 cups crushed pork rinds (adjust for texture)
  • 1/2 tsp garlic powder (optional, if strict carnivore omit)
  • 1 egg
  • 2 tsp water (optional, or omit for thicker egg wash)

Instructions

  1. Prepare the Coating:
    • Crush pork rinds using a rolling pin or blender until they resemble fine crumbs.
    • Combine Parmesan cheese, crushed pork rinds, and optional garlic powder in a shallow dish.
  2. Make the Egg Wash:
    • In a separate shallow dish, whisk together the egg and water (if using).
  3. Coat the Mozzarella Sticks:
    • Dip each Mozzarella stick in the egg wash, ensuring it’s fully coated.
    • Roll it in the pork rind mixture, pressing gently to adhere.
    • Repeat the process for a double coating (egg wash, then pork rind mix again).
  4. Freeze:
    • Place coated sticks on a dish or tray lined with parchment paper and freeze for at least 2 hours.
  5. Bake:
    • Preheat oven to 500°F.
    • Line a baking pan with parchment paper or lightly grease it.
    • Place frozen Mozzarella sticks on the pan and optionally spray with a light coating of olive oil.
    • Bake for 6–8 minutes or until the coating is golden brown and the cheese is just softened.
  6. Serve:
    • Serve immediately, optionally with warm marinara sauce or a dollop of sour cream if desired.

Here are the approximate nutrition facts for the Carnivore Mozzarella Cheese Sticks:

For the entire recipe (6 sticks):

  • Calories: 1,040 kcal
  • Protein: 86 g
  • Fat: 70 g
  • Carbohydrates: 8 g

Per stick:

  • Calories: 87 kcal
  • Protein: 7.2 g
  • Fat: 5.8 g
  • Carbohydrates: 0.7 g
Categories
Recipes

Good Morning Sausage & Veggie Bake

Good morning sausage and vegetable bake. Includes eggs, sausage, cheese, broccoli, peppers and tomatoes. Healthy and high protein recipe. Easy to make and budget friendly.

This high-protein, veggie-packed breakfast is a crowd-pleaser, effortlessly easy to prepare, and bursting with the comforting flavors of winter. One of my favorite aspects of this recipe is its versatility—it’s simple to customize with different proteins or vegetables to suit your preferences or dietary needs. Every time I make it, the results are consistently delicious, with a perfect balance of flavors and textures. Packed with nutritional goodness and irresistible taste, it’s a dish that even the pickiest eaters will enjoy—and often come back for seconds!

Egg and veggie bakes have become my go-to option for feeding large groups, whether it’s for holiday gatherings or casual weekend brunches. They’re not only budget-friendly but also a convenient way to prepare a hearty, satisfying meal that everyone can enjoy.

Ingredients:

  • Protein and Base:
    • 12 large eggs
    • 2 cups egg whites (optional for extra protein)
    • 1 cup milk (or non-dairy alternative)
    • 1.5 lbs breakfast sausage (or turkey sausage for leaner protein)
    • 2 cups shredded cheddar cheese (shred your own)
    • 1 bag (24 oz) frozen hash browns (or diced potatoes)
  • Veggie Boost:
    • 1 large onion, diced
    • 2 bell peppers (red and yellow), diced
    • 2 cups baby spinach, roughly chopped
    • 1 cup broccoli florets, finely chopped
    • 1 cup cherry tomatoes, halved
    • ½ cup shredded carrots
  • Spices:
    • Salt, pepper, paprika, garlic powder, and a pinch of cayenne

Instructions:

  1. Preheat and Prep: Preheat oven to 375°F. Grease a large baking dish.
  2. Cook Sausage: In a skillet, cook sausage until browned. Remove and set aside.
  3. Sauté Vegetables: In the same skillet, sauté onion, bell peppers, broccoli, and carrots until slightly softened. Stir in spinach and cook until wilted.
  4. Mix Base: In a large bowl, whisk together eggs, milk, and spices.
  5. Layer Ingredients: Spread hash browns evenly in the dish. Top with sausage, sautéed veggies, cheese, and cherry tomatoes. Pour egg mixture over everything.
  6. Bake: Bake for 40-50 minutes, or until eggs are set and the top is golden.
  7. Serve: Let cool slightly before slicing.

Tips:

  • Serve with avocado slices, salsa, or fresh herbs for extra flavor.
  • Swap sausage with plant-based crumbles or diced ham for variety.

Nutritional Breakdown (Per Serving):

  • Calories: ~200 kcal
  • Protein: 15g
  • Carbohydrates: 12g
  • Fiber: 3g
  • Fat: 10g
  • Vitamins & Minerals:
    • Rich in Vitamin A (from carrots, spinach)
    • High in Vitamin C (from bell peppers, tomatoes)
    • Good source of calcium (from cheese and milk)

This nutrient-rich breakfast supports energy and fullness while adding important vitamins and fiber to your morning! It is low carb, low sugar and won’t cause a huge insulin spike. Keeping me full longer and less likely to get hangry after eating this. This is all a plus in my book.