Tag: quick

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Recipes

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
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Recipes

Delicious Keto Almond Flour High Protein Flatbread

Almond flour keto flatbread with eggs and mozzarella.

Bread is my downfall. Specifically, sourdough bread. In search of a decent substitute, this is what I’ve come up with. This is a simple yet satisfying keto recipe almond flour flatbread, enhanced with extra eggs and mozzarella to boost the protein content. This flatbread is perfect for those following a ketogenic diet, looking for low-carb options that don’t skimp on flavor or nutrition. It’s versatile enough for sandwiches, pizza bases, or just to enjoy with your favorite keto-friendly dips.

Ingredients:

  • 1 1/2 cups almond flour – For the base texture and to keep it keto-friendly.
  • 2 cups shredded mozzarella cheese – Provides stretch and protein.
  • 4 large eggs – Enhances protein content and acts as a binder.
  • 2 tsp baking powder – Helps the bread rise slightly.
  • 1/2 tsp salt – For flavor enhancement.
  • 1/4 cup olive oil or melted butter – Adds moisture and flavor.
  • 1 tsp apple cider vinegar – Reacts with baking powder for a better rise.
  • Optional herbs or spices – Such as garlic powder, Italian seasoning, or everything bagel seasoning for flavor.

Instructions:

  1. Preheat Oven: Preheat your oven to 350°F (175°C). Line a baking sheet with parchment paper.
  2. Melt Cheese:
    • On the stove, combine the mozzarella cheese and olive oil (or butter). Stir frequently until melted and combined.
  3. Mix Dry Ingredients:
    • In another bowl, whisk together the almond flour, baking powder, and salt.
  4. Combine Wet and Dry:
    • Once the cheese mixture has cooled slightly (you don’t want to cook the eggs), stir in the eggs and apple cider vinegar until well mixed.
    • Gradually incorporate the dry ingredients into this wet mixture. Mix until you have a thick, dough-like consistency. If the dough seems too wet, you can add a bit more almond flour.
  5. Form the Flatbread:
    • Divide the dough into 4-6 portions depending on how large you want your flatbreads to be.
    • On the prepared baking sheet, press each portion into a flatbread shape, about 1/4 inch thick. You might need to oil your hands or use parchment paper to prevent sticking.
  6. Bake:
    • Bake in the preheated oven for about 15-20 minutes or until the flatbreads are golden brown at the edges and firm to the touch.
  7. Cool and Serve:
    • Allow the flatbreads to cool for a few minutes on the baking sheet before transferring them to a wire rack to cool further. This helps them firm up.
  8. Optional Toppings or Uses:
    • Once cooled, you can use these flatbreads for sandwiches, as pizza bases, or simply enjoy them with a spread of butter or your favorite keto-friendly dip.

Nutritional Information:

This recipe increases protein due to the addition of extra eggs and mozzarella. Exact nutritional content can vary based on the specific brands of ingredients used, but each flatbread should be relatively low in carbs and high in protein, making it suitable for a keto diet. Nutritional Information (Per Flatbread, assuming 6 flatbreads):

  • Calories: ~280
  • Total Fat: 22g
  • Saturated Fat: 6g
  • Cholesterol: 120mg
  • Sodium: 450mg
  • Total Carbohydrates: 6g
  • Dietary Fiber: 3g
  • Net Carbs: 3g
  • Protein: 15g

Storage:

  • Store in an airtight container in the fridge for up to 3 days, or freeze for longer storage. Reheat in an oven or toaster oven to crisp up.

This almond flour flatbread not only caters to the keto diet low-carb requirements but also ensures you’re getting a good dose of protein, thanks to the extra eggs and mozzarella. Whether you’re making a quick lunch or looking for a delicious snack, these flatbreads are sure to satisfy your cravings while keeping your macros in check. Enjoy experimenting with different toppings or simply savoring them on their own!

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Recipes

Protein Rich Pumpkin Keto Cookies

Delicious Pumpkin Keto High Protein Chocolate Chip Pecan Cookie Recipe

These delicious keto-friendly pumpkin cookies are the perfect treat for anyone seeking a healthy, low-carb, and protein-packed snack. Made with wholesome ingredients like almond flour, coconut flour, and ground flaxseed, they’re high in fiber, which supports digestion and keeps you feeling satisfied longer. The addition of vanilla protein powder and almond butter ensures a good balance of protein and healthy fats, while the warm spices of cinnamon and pumpkin pie spice bring out the comforting flavors of fall. With no added sugars and a sweetener like stevia or monk fruit, these cookies are both guilt-free and satisfying, making them a perfect fit for a paleo or keto diet.

Ingredients:

  • 1/2 cup canned pumpkin (unsweetened)
  • 1/2 cup almond flour (for a grain-free base)
  • 1/4 cup coconut flour (for added fiber)
  • 1/4 cup vanilla protein powder (choose a low-carb, plant-based or whey option)
  • 1/4 cup ground flaxseed (boosts fiber and omega-3)
  • 1/4 cup unsweetened almond butter (adds healthy fats and protein)
  • 2 large eggs (for structure & extra protein)
  • 1 tsp cinnamon
  • 1/2 tsp pumpkin pie spice (optional)
  • 1/4 tsp baking soda
  • 1/4 tsp salt
  • Liquid stevia or monk fruit sweetener (to taste, as per keto needs)
  • 1/4 cup chopped walnuts or dark chocolate chips (optional, for texture)

Instructions:

  1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
  2. In a bowl, mix the pumpkin, almond butter, and egg.
  3. Add the almond flour, coconut flour, protein powder, flaxseed, cinnamon, pumpkin pie spice, baking soda, and salt. Stir until fully combined.
  4. Sweeten to taste using your preferred keto-friendly sweetener.
  5. Drop spoonfuls of dough onto the baking sheet and gently flatten them into cookie shapes.
  6. Bake for 10-12 minutes or until golden brown.
  7. Let the cookies cool before serving.

These cookies will provide you with a good balance of protein, fiber, and healthy fats while keeping carbs low for a keto-friendly treat.

Here is the approximate nutritional content for keto pumpkin cookies based on various recipes:

  • Calories: About 100-150 calories per cookie, depending on ingredients like almond butter or chocolate chips.
  • Fat: Around 8-12 grams of fat per cookie
  • Protein: Typically 3-5 grams of protein per cookie, from ingredients such as protein powder, almond flour, and eggs.
  • Carbohydrates: Roughly 2-4 grams of net carbs per cookie, mostly from pumpkin and almond flour.
  • Fiber: About 2-4 grams of fiber per cookie, mainly from flaxseed, coconut flour, and almond flour.
  • Sugar: Less than 1 gram of sugar.

For specific nutritional details, always check the ingredient labels and adjust based on serving size.

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Recipes

Simple Sugar-Free Cucumber Salad

Cucumber salad. Includes onions, dill, cucumbers, apple cider vinegar and spice. Refreshing, filling and guilt free side dish or pairing with a protein for a complete meal.

Cucumbers are not only refreshing and hydrating but also come with a range of health benefits due to their nutritional profile. Here are some of the key health benefits:

  1. Hydration: Cucumbers are made up of 95% water, making them one of the best foods for hydration. They help maintain body fluid balance without adding many calories.
  2. Rich in Nutrients: Despite being low in calories (about 16 calories per cup), cucumbers are rich in vitamins and minerals including:
    • Vitamin K: Essential for blood clotting and bone health.
    • Vitamin C: An antioxidant that supports immune health and skin integrity.
    • Potassium: Helps regulate blood pressure and supports heart health.
    • Magnesium: Important for muscle and nerve function, blood glucose control, and bone health.
  3. Antioxidant Properties: Cucumbers contain antioxidants like beta-carotene, flavonoids, and tannins that can help reduce oxidative stress and might lower the risk of chronic diseases.
  4. Supports Weight Loss: Due to their low calorie but high water content, cucumbers can be a great addition to weight loss diets, helping to fill you up without adding many calories.
  5. Digestive Health: Cucumbers contain fiber which aids in digestion and can help prevent constipation. Additionally, the water content can assist in maintaining regular bowel movements.
  6. Skin Health:
    • Hydration: Helps keep skin hydrated and plump.
    • Anti-inflammatory: Cucumbers have anti-inflammatory properties which can reduce swelling, puffiness, or soothe skin irritations when applied topically (like cucumber slices on the eyes).
    • Silica: Contributes to healthy connective tissues, which can benefit skin, hair, and nails.
  7. Anti-Cancer Potential: Some studies suggest that the cucurbitacin B in cucumbers might have anti-cancer effects by stopping cancer cell proliferation. However, more research is needed to confirm these benefits in humans.
  8. Heart Health: The potassium, magnesium, and fiber in cucumbers can contribute to improved heart health by helping to manage blood pressure, reduce cholesterol levels, and support overall cardiovascular function.
  9. Bone Health: Vitamin K in cucumbers plays a role in bone metabolism, potentially reducing the risk of osteoporosis.
  10. Diabetes Management: The low glycemic index of cucumbers makes them suitable for those managing diabetes, as they do not spike blood sugar levels significantly.
  11. Detoxification: Cucumbers are known for their diuretic properties, promoting the elimination of waste products from the body, which can be beneficial for kidney function.
  12. Oral Health: The phytochemicals in cucumbers might help freshen breath and kill harmful bacteria in the mouth, contributing to oral hygiene.

Cucumbers offer numerous health benefits Their versatility in salads, smoothies, or even as a snack makes them an easy choice for boosting health in multiple ways. Additional benefits with the added ACV, cayenne and lemon juice too! This particular recipe is a great snack, side-dish, or even pairing it with a protein to make it a complete meal.

Sugar-Free Cucumber Salad Recipe

Ingredients:

  • 2 English cucumbers (or 4 cups of sliced cucumbers if using another variety)
  • 1 small red onion, thinly sliced
  • 1/4 cup apple cider vinegar or white wine vinegar
  • 1 tablespoon olive oil (optional for a richer flavor)
  • 1 teaspoon stevia or monk fruit sweetener (to taste, if you prefer a slightly sweet balance)
  • 1-2 tablespoons chopped fresh dill or 1 teaspoon dried dill
  • Salt and freshly ground black pepper to taste
  • Lemon juice from half a lemon (optional for extra zest)
  • 1/4 teaspoon cayenne or chili flakes (optional for extra spice)

Instructions:

  1. Prepare the Cucumbers: If using English cucumbers, you don’t need to peel them. For other types, you might want to peel if the skin is thick or waxy. Slice the cucumbers into thin rounds or half-moons. Place in a large bowl.
  2. Slice the Onion: Thinly slice the red onion and add it to the cucumbers.
  3. Make the Dressing: In a small bowl or jar, whisk together the vinegar, stevia or monk fruit sweetener, olive oil (if using), salt, and pepper. If you’re using lemon juice, add it now.
  4. Combine: Pour the dressing over the cucumbers and onions. Add the dill and toss everything together until well coated.
  5. Marinate: Allow the salad to sit for at least 10-15 minutes before serving. This helps the flavors to meld and the cucumbers to absorb some of the dressing. You can also refrigerate it for a couple of hours for a more marinated flavor.
  6. Serve: Serve chilled or at room temperature as a refreshing side dish.

Nutritional Information (Approximate per serving, assuming 4 servings):

  • Calories: 45 kcal
  • Carbohydrates: 6 g (Net Carbs: 4 g; Fiber: 2 g)
  • Protein: 1 g
  • Fat: 2 g (if olive oil is used)
  • Sodium: 147 mg (varies with salt added)
  • Potassium: 119 mg
  • Vitamin A: 160 IU
  • Vitamin C: 6.1 mg
  • Calcium: 12 mg
  • Iron: 0.2 mg

Notes:

  • This salad supports a low-calorie, low-carb diet, making it suitable for those following sugar-free, keto, or low-carb diets.

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.

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Recipes

Warm Winter Pear Crumble

Warm Winter Pear Crumble Recipe. This is delicious easy to make recipe with pears or apples with oats, protein and fiber.

Winter just makes me want to bake and eat yummy things all season. This recipe is super easy, budget friendly and will sure to warm your tummy & soul.

This warm pear crumble is a delightful winter dessert that combines the natural sweetness of ripe pears with the hearty crunch of oats and nuts, making it both wholesome and comforting. This dish is easy to prepare and perfect for cold nights, offering a healthier alternative to traditional desserts. The crumble’s warm, spiced flavors make it an excellent choice for indulging without guilt, especially when paired with nourishing ingredients like almond flour and honey.

Ingredients:

  • 4 ripe pears (peeled, cored, and sliced)
  • 1 cup old-fashioned oats
  • 1/2 cup almond flour
  • 1/4 cup chopped almonds (optional)
  • 1/4 cup honey (or maple syrup)
  • 2 tbsp melted butter or coconut oil
  • 1 tsp ground cinnamon
  • 1/2 tsp vanilla extract
  • Pinch of salt

Instructions:

  1. Preheat Oven: Preheat your oven to 375°F (190°C).
  2. Prepare Filling: Toss the sliced pears with 1 tbsp honey and a pinch of cinnamon in a baking dish.
  3. Make Crumble Topping: In a medium bowl, combine oats, almond flour, chopped almonds, cinnamon, and salt. Add melted butter, honey, and vanilla extract. Stir until crumbly.
  4. Assemble: Sprinkle the crumble mixture evenly over the pears.
  5. Bake: Cover loosely with foil and bake for 20 minutes. Remove foil and bake for another 20 minutes, or until the top is golden and pears are bubbling.
  6. Serve Warm: Enjoy plain or with a dollop of Greek yogurt.

This dessert is wholesome, naturally sweetened, and comforting, perfect for winter nights!

For the recipe divided into 4 servings, here are the approximate nutrition values per serving:

  • Calories: 301.25 kcal
  • Carbohydrates: 32.5 g
  • Protein: 6.5 g
  • Fat: 18.12 g
  • Fiber: 6.75 g
Categories
Recipes

Healthy Carrot Ginger Chicken Soup Recipe

During these chilly months, finding the perfect recipe to warm the spirit can do wonders. This is one of my favorites; it’s healthy, filling, great for your immunity, budget-friendly, and simple to make.

It reminds me of cozy family dinners, where we’d gather around the table after a long day, savoring every spoonful. The blend of ginger and carrots not only warms you from the inside out but also brings a subtle sweetness and spice that feels like a hug in a bowl. I love how versatile it is—whether you’re serving it as a main dish or pairing it with crusty bread for a hearty meal, it’s always a crowd-pleaser. Plus, knowing it’s packed with nutrients makes it even more satisfying to share with loved ones.

Carrot Ginger Chicken Soup Recipe

Ingredients:

  • 1.5 lb carrots, peeled and chopped
  • 1 medium onion, diced
  • 3 garlic cloves, minced
  • 2 tbsp fresh ginger, grated
  • 2 tbsp olive oil or butter
  • 4 cups chicken broth
  • 1.5 cup shredded or diced cooked chicken
  • 1 tsp turmeric (optional, for added warmth and anti-inflammatory benefits)
  • 1/2 tsp cumin
  • 1/2 tsp coriander
  • 1/2 cup coconut milk or heavy cream (optional, for creaminess). You can add more depending on taste and how creamy you’d like it.
  • Salt and pepper to taste
  • Fresh parsley, cilantro or chives for garnish

Instructions:

  1. Sauté the aromatics: Heat olive oil in a large pot over medium heat. Add the onion, garlic, and ginger. Sauté until fragrant and translucent (about 3–4 minutes).
  2. Add the carrots: Stir in the chopped carrots and spices. Cook for another 2 minutes.
  3. Simmer the soup: Pour in the chicken broth and bring to a boil. Reduce heat, cover, and let it simmer for 20–25 minutes, or until the carrots are tender.
  4. Blend: Use an immersion blender to puree the soup until smooth. Alternatively, blend in batches in a blender.
  5. Add the chicken: Stir in the shredded chicken and coconut milk (if using). Simmer for 5 minutes to heat through.
  6. Season: Add salt and pepper to taste.
  7. Serve: Ladle into bowls and garnish with parsley, cilantro or chives. Serve warm with crusty bread or rice.

Enjoy a warm, comforting, and nourishing bowl of carrot ginger chicken soup!

For the recipe divided into 4 servings, here are the approximate nutrition values per serving:

  • Calories: 200-250 kcal
  • Protein: 12-15 g
  • Total Fat: 10-15 g
  • Carbohydrates: 16-20 g
  • Fiber: 4-6 g
  • Sugar: 7-9 g (natural sugars from carrots and onion)
  • Sodium: 700-900 mg (depends on broth and added salt)