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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

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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Heart of The Unfrazzled Life

Welcome to The Unfrazzled Life

Welcome to a space designed to help you breathe a little easier and live a little lighter. Life can leave us all feeling frazzled; whether you’re a mother juggling countless tasks, a spouse seeking balance, or someone navigating the complexities of relationships, stress, or health. Here, you’ll find an honest and uplifting corner of the internet that offers practical resources, heartfelt encouragement, and a dash of humor to brighten your day.

As a wife, mother, and businesswoman, I know firsthand the challenges of wearing many hats. Each role comes with unique responsibilities, and while I strive to manage them all, I’ve learned that perfection is an illusion. We often feel pressure to present a polished exterior, projecting the image that we have everything under control. But life is messy, unpredictable, and filled with moments of both joy and struggle and that’s okay.

This blog is dedicated to embracing life in its entirety, the beautiful highs, the painful lows, and everything in between. It’s a place for honest conversations, where facades are left behind, vulnerability is welcomed, and real connections are fostered. Whether you’re looking for nourishing recipes, tips for mental and physical well-being, or inspiration for your spiritual journey, you’re in the right place.

Life isn’t about achieving perfection, it’s about finding purpose and joy in the imperfect.

Together, let’s create a community where authenticity shines, hearts can heal, and resilience can be nurtured. I invite you to share your story, whether through a comment, message, or personal reflection.

-Love to you all, Nicki