High Protein Chocolate Mousse CC ❤💜💪

 

High Protein Chocolate Mousse

4 Servings 

Chocolate, dessert and protein - sign me up!

Ingredients: 

• 1 cup low fat cottage cheese (blend for smoothness)
• 1 scoop chocolate whey protein powder
• 1 tbsp cocoa powder
• 1 tbsp pure honey, maple syrup or stevia/monk fruit
• 1/2 tsp vanilla extract
• 1 tsp cinnamon

Instructions: 

• Blend all ingredients in a small blender until smooth.
• Chill for 30 minutes and enjoy!

Notes:

• Double if not triple this recipe to keep in the refrigerator for snacking on. 

Macros:

• Calories: 200 cal | Net Carbs: 8g | Protein: 25g | Fat: 8g 

• Source: Ashleysmitheveryday IG

Simple Protein Pancakes CC ❤💜💪

 

Simple Protein Pancakes

2 Servings - 6 pancakes

This is such a great meal and a quick easy snack with the added bonus of protein! 

Ingredients: 

• 1/2 cup low fat cottage cheese (blend for smoothness)
• 2 large eggs
• 1/2 cup rolled oats
• 1 tsp baking powder
• 1 tsp vanilla extract
• 1 tsp cinnamon
• 1 tbsp maple syrup for batter (optional)
• coconut oil for cooking or cooking spray

Instructions: 

• Blend cottage cheese and all of the other ingredients in a small blender until smooth.
• Heat a skillet over medium heat.
• Spray the skillet and pour 1/6 of the batter into pan. Flip pancakes when bubbles on top form. 
• Serve with pure maple syrup, almond butter, fruit or yogurt.

Notes:

• Double if not triple this recipe to keep in the refrigerator for snacking on. 

Macros:

• Calories: 290 cal | Net Carbs: 32g | Protein: 22g | Fat: 8g 

• Source: Ashleysmitheveryday IG

Homemade Protein Chicken Salad CC ❤💜💪

  

Homemade Protein Chicken Salad

2 Servings 

This is such a great meal and a quick easy snack with the added bonus of protein! 

Ingredients: 

• 1/2 cup low fat cottage cheese (blend for smoothness)
• 1 cup shredded cooked chicken breast
• 1 stalk celery - finely chopped
• 1/4 cup red grapes halved
• 2 T chopped walnuts
• 1 tsp Dijon mustard
• 1 tsp lemon juice
• salt and pepper to taste.
• OPTIONAL: fresh dill and parsley
• butter lettuce leaves for serving, 

Instructions: 

• Blend cottage cheese in a small blender for creaminess.
• Place all ingredients in bowl with the blended cottage cheese. Season with salt and pepper to taste.
• Spoon on lettuce leaves to serve. 

Notes:

• Double if not triple this recipe to keep in the refrigerator for snacking on or lunches. 

Macros:

• Calories: 250 cal | Net Carbs: 8g | Protein: 28g | Fat: 9g 

• Source: Ashleysmitheveryday IG

Creamy Protein Ranch Dip - CC ❤💪💜

 

Creamy Protein Ranch Dip

4 Servings - 1/4 cup

This takes a dip to a whole new level. No more guilt ridden feelings every time you dip!  This will be a staple that you keep in your refrigerator. 

Ingredients: 

• 1 cup low fat cottage cheese
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1 tbsp ranch seasoning
• 1 tbsp lemon juice
• optional: 1 tbsp scallions
• optional: 1 tsp dill, parsley and cilantro or more.

Instructions: 

• Blend all ingredients until smooth.
• Serve with veggies or whole grain crackers. 

Notes:

• This is great on almost anything including dipping your chicken, on salads, and adding a can of tuna for more of a meal. 

Macros:

• Calories: 49 cal | Net Carbs: 3g | Protein: 5g | Fat: 2g 

• Source: Ashleysmitheveryday IG

Homemade Poultry Seasoning

Homemade Poultry Seasoning

This homemade poultry seasoning recipe is the perfect simple blend of dried herbs and spices for chicken, turkey, sauces, or even stuffing! Six common poultry seasoning ingredients combine to make a savory, herby mix that you’ll find yourself using all the time.

Add this to your arsenal of homemade spice mixes. You can use it to level up your classic Thanksgiving dishes, or make your own poultry seasoning substitute for any recipe calling for a pre-made version.

Ingredients: 

• 3 tbsp Ground sage
• 2 tbsp Dried thyme
• 1 1/2 tbsp Dried marjoram
• 1 tbsp Dried rosemary
• 1 tsp Black pepper
• 1/2 tsp Nutmeg

Instructions: 

• Stir all ingredients together.
• Store in an airtight jar.

Notes:

• These cookies are great just as is - but instead of chocolate chips you can add blueberries or apple chunks. 

Macros:

• Calories: 9cal | Net Carbs: 1g | Protein: .4g | Fat: .4g 
• Source: Wholesum Yum

Nikki's Banana Bread Cookies ❤

Cookies without any add-ins. 

Cookies made with blueberries and glaze. 

Nikki's Banana Bread Cookies 

Soft, gluten-free banana-bread comfort—now in cookie form.

I am known for my streusel-topped banana bread. I make it for friends, family, holidays — pretty much a crowd favorite.

When I began eating mostly gluten-free and sugar-free-ish, I wanted that same cozy banana-bread energy in a healthy treat that worked better for the way I eat now. After many, many variations, I finally nailed it.

Daughter approved. Mama Bear happy.

These cookies are soft, moist, and unapologetically banana-bread-like — not crisp little hockey pucks pretending to be dessert. Give me a cup of coffee and two of these, and I am sitting pretty.

Then I saw someone make a glaze from protein powder and almond milk. Excuse me — whaaaaaat?

Naturally, I had to try it immediately. On these. It works.

Blueberries make them even better, cinnamon in the glaze is a very good decision, and diced apples are waiting in the wings for anyone feeling adventurous.

Banana bread cookies made with glaze, blueberries and peaches. 

Makes 18 cookies

About 18 standard cookies — or roughly 11 Nikki-sized cookies, because making them larger saves me a return trip to the kitchen. Efficiency.

Ingredients: 

• 1 1/2 cups fine almond flour
• 1/2 cup certified gluten free oats
• 1 scoop vanilla protein powder
• 1/4 teaspoon baking soda
• 1/4 teaspoon sea salt
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon ground ginger or pumpkin pie spice 
• 2 teaspoons ground flax seeds (optional)
• 1 large egg
• 1 tablespoon maple syrup, honey, or monk fruit sugar
• 1 teaspoon vanilla extract
• 1 1/4 cup mashed banana

Optional Add-ins:

• 2/3 cup coarsely chopped walnuts
• 2/3 cup chocolate chips (sugar-free, if preferred)
• ½ cup frozen blueberries
• ½ cup finely diced red apple

Optional Protein Glaze:

• 2 tablespoons vanilla protein powder
• 1–2 teaspoons unsweetened almond milk or water
• Dash of cinnamon (optional, but highly encouraged)

Instructions: 

1. Place a rack in the upper third of the oven and preheat to 350°F. Line a baking sheet with parchment paper and coat it very lightly with nonstick spray.
2. In a medium bowl, whisk together the almond flour, oats, protein powder, baking soda, salt, cinnamon, ginger or pumpkin pie spice, and ground flax seed, if using.
3. In a separate bowl or large liquid measuring cup, whisk together the egg, sweetener, vanilla, and mashed banana.
4. Add the wet mixture to the dry ingredients and stir until thoroughly combined.
5. Fold in any chosen walnuts, chocolate chips, or diced apple. If using frozen blueberries, save them for the tops so the dough does not turn purple — unless purple cookies are the goal. No judgment.
6. Scoop the dough onto the prepared baking sheet in approximately 2-tablespoon portions. If using blueberries, press 3–5 gently into the top of each cookie.
7. Bake for 16–20 minutes, until the cookies are lightly puffed, set, and golden at the edges. Begin checking at 16 minutes; larger cookies may need the full 20.
8. Let the cookies rest on the baking sheet for 5 minutes, then transfer them to a wire rack to cool completely. Repeat with any remaining dough.
9. For the glaze, stir the protein powder with 1 teaspoon almond milk or water. Add more liquid a few drops at a time until it reaches drizzling consistency. Add cinnamon if desired, then drizzle over fully cooled cookies.
   

Notes:

• For celiac-safe cookies, use certified gluten-free oats and verify that the protein powder, baking spray, chocolate chips, and all other packaged ingredients are certified gluten-free or prepared to your required cross-contact standard.
• If oats feel like too much fiber for you, leave them out. The cookies will be softer but still delicious.
• Frozen blueberries tend to bleed less than fresh berries when pressed into the tops. If a purple-blue cookie sounds delightful, mix them directly into the batter and live your truth.
• These are intentionally soft and moist, like banana bread. Let them cool fully before stacking.

Storage:

• Store the cooled cookies in an airtight container in the refrigerator for up to one week. Because they are deliciously moist, separate the layers with parchment paper so they do not merge into one enormous banana cookie — tempting, but inconvenient.

• To freeze, place parchment between the cookies and store them in a freezer-safe container. Take out one or two at a time; they thaw quickly. If patience is not currently available, microwave one for 10–12 seconds.
  

Macros:

• Per 1 of 18 cookies: approximately 84 calories | 7 g carbohydrate | 2 g fiber | 4 g protein | 5 g fat

• Source: Nikki M. Schemmel

- Homemade Jerk Seasoning

 

Homemade Jerk Seasoning

This 5-minute Jamaican jerk seasoning recipe blends Caribbean-style herbs and spices together for a zesty addition to meats and vegetables.

Ingredients: 

• 1 tbsp Onion powder
• 1 tbsp Garlic powder
• 8 tsp Sea salt
• 2 tsp Smoked paprika
• 2 tsp Cayenne pepper
• 2 tsp Black pepper
• 1 tsp Dried thyme
• 1 tsp Dried parsley
• 1 tsp Crushed red pepper flakes
• 1 tsp Cumin
• 1 tsp Nutmeg
• 1 tsp Allspice
• 1 tsp Ground cinnamon

Instructions: 

• Stir all ingredients together.
• Store in an airtight jar.
• Use 1 tablespoon of seasoning per pound of meat, or 3/4 tablespoon per pound of seafood. (Serving size is 1/4 tablespoon because this is the amount of seasoning for 1/4 pound of meat, which is a typical serving.)

Notes:

• Serving size: 1/4 tablespoon
• Makes ½ cup.

Macros:

• Calories: 9cal | Net Carbs: 1g | Protein: .4g | Fat: .4g 
• Source: Wholesum Yum

- Homemade Taco Seasoning

 

Homemade Taco Seasoning

Why buy the packets that have icky ingredients when you can make your own and know exactly what is in it! 

Ingredients: 

• 2 tbsp Chili powder
• 1 tbsp Cumin
• 1 tbsp Sea salt
• 1/2 tbsp Black pepper
• 1/2 tbsp Smoked paprika (or regular paprika if you don’t have smoked)
• 1 tsp Dried oregano (or dried cilantro)
• 1 tsp Garlic powder
• 1/2 tsp Onion powder
• 1/8 tsp Cayenne pepper (or 1/4 tsp if you like spicy)

Instructions: 

• Combine all the spices in a small bowl. Stir together, until uniform.
• Store in an airtight container or small glass jar.

Notes:

• Serving size: 1/2 tablespoon
• How to use it: I recommend 2 tablespoons of taco seasoning per pound of meat. See ways to use it above for more details and recipe ideas.
• Recipe yield and serving size: This recipe makes about 6 tablespoons, or enough for 3 pounds of meat. That’s usually 3 meals at my house, at 1 pound of meat each. If you have a larger family, or if you want to make this seasoning blend even less often, feel free to double, triple, or even quadruple it. The serving size (1/2 tablespoon) is enough seasoning for 1/4 pound, which is usually how much meat you’d have for one serving.
• Storage: Store this mix in a cool, dry place in an airtight container, such as spice jars with lids or a small multi purpose jar. It will last 1-2 years, but is best used within a year for the best flavor. You can also freeze it if you like.

Macros:

• Calories: 9cal | Net Carbs: 1g | Protein: .4g | Fat: .4g 
• Source: Wholesum Yum

Nikki's Homemade Cajun Seasoning ❤⭐⭐⭐⭐⭐

  

Nikki's Homemade Cajun Seasoning

This is really good on chicken!  I literally use this on anything.  I usually butterfly my chicken breasts, lightly spray a hit of olive oil, then slather up the breasts with this spice and gently rub it into the breast. Throw it back into the refrigerator and let it get happy for several hours before baking or grilling. 

Super good with shrimp too. Hell, put it on your eggs and live dangerously. Zero judgement.  

Ingredients: 

• 2 tbsp Smoked Paprika
• 2 tbsp Garlic Powder
• 1 tsp Sea Salt
• 2 tbsp Dried Oregano
• 2 tsp Dried Thyme
• 2 tbsp Onion Powder
• 2 tsp Cayenne Pepper
• 1 tsp Red Pepper Flakes
• 2 tsp Ground Black Pepper
• 2 tsp Mustard Powder
• 1 tsp Dried Thyme
• 1 tbsp Celery Seeds
• Optional: 1 tsp Coriander
• Optional: 1 tsp Lemon Rind

Instructions: 

• Stir all ingredients together. Store in a small airtight jar.

Notes:

• Serving size: 1 teaspoon (amount of seasoning per 1/4 lb of meat)
• Makes about 24 teaspoons or enough seasoning for 5-6 pounds of protein, depending on if it’s chicken, beef, or shrimp.

Macros:

• Calories: 6.3cal | Net Carbs: .8g | Protein: .3g | Fat: .1 g 
• Source: Nikki M. Schemmel

- Homemade Fajita Seasoning

 

Homemade Fajita Seasoning

I use this seasoning for my sheet pan fajitas. The Bromelain powder really helps with skirt steaks that can be very tough regardless of the tenderizing. 

Ingredients: 

• 1/4 cup Chili powder
• 5 tsp Sea salt
• 4 tsp Garlic powder
• 2 tsp Onion powder
• 2 tsp Paprika
• 2 tsp Cumin
• 2 tsp Dried oregano
• 1 tsp Sweetener of choice (optional; I use Stevia)
• 1/2 tsp Cayenne pepper
• 1/2 tsp Bromelain powder (optional)

Bromelain Powder (optional) – This is the secret ingredient in most store-bought fajita seasonings! It’s a meat tenderizer that makes your fajita meat super tender. My small jar has lasted me what seems like forever, and I highly recommend it, but you can skip it if you like. DO NOT let your meat sit in this spice mix for too long, it will turn your meat to mush - especially chicken. Really good for skirt steak. 

Instructions: 

• Stir all ingredients together. Store in an airtight jar.
• Use 2 tablespoons of seasoning per pound of chicken or beef, or 1-1.5 tablespoons per pound of shrimp.

Notes:

• Serving size: 1 1/2 teaspoons (amount of seasoning per 1/4 lb of meat)
• Makes about 10 tablespoons, or enough seasoning for 5-6 pounds of protein, depending on if it’s chicken, beef, or shrimp.

Macros:

• Calories: 13cal | Net Carbs: 2.4g | Protein: .6g | Fat: .5 g 
• Source: Wholesum Yum

- Protein Pizza - KETO

 

Protein Chicken Crust  Pizza

This is the kind of pizza that you need with real macros behind it. Crunchy crust and can be customized to your liking. Bon Appetite! 🍕🍕🍕

Serving: 1 pizza

Ingredients: 

• 1 pound ground chicken 
• 2 eggs
• 1/2 cup parmesan cheese
• 1 tsp garlic powder
• 1 tsp Italian seasoning
• 1/2 tsp Himalayan sea salt 
• 1/2 tsp black pepper

Toppings: 

• 1/2 cup pizza sauce
• 1 cup shredded mozzarella cheese
• 20 turkey pepperoni slices
• optional: vegetables: green pepper, onion, mushrooms, olives
• optional meats: Canadian bacon or Italian sausage

Instructions: 

• Preheat the oven to 400 degrees
• Line parchment paper onto a baking sheet
• Mix all crust ingredients in a bowl and press into a thick layer on the parchment paper on the baking sheet
• Bake 25 minutes until golden brown and firm, let rest 5 minutes
• Increase oven temp to 425 degrees.
• Bake 10 ore minutes until bubbly.
• Let cool slightly and dig in! I top mine with red pepper flakes and Frank's hot sauce. Because I can!

Notes:

• This would be awesome with other choices like vegetarian, Hawaiian, meat supreme or just cheese.

Macros:

• Makes 1 pizza and 9 pizza squares 
• Calories: 722cal | Net Carbs: 11g | Protein: 75g | Fat: 43g 
• Source: Instagram

Protein Coleslaw - Jalapeno Pineapple Chicken (CC) KETO

 

Protein Coleslaw - Jalapeno Pineapple Chicken

Creamy, sweet, spicy and honestly addicting. 

Serves 2

Ingredients: 

• 13 oz cooked grilled chicken (hot or cold)
• 2 cups Cole slaw mix
• 1 cup fresh pineapple chunks
• pickled jalapenos (optional)
• juice of 1-2 fresh lime wedges for topping 
• 1/2 cup dressing (below)

Jalapeno Ranch Dressing:

• 1 cup cottage cheese
• 4 Tbsp cilantro, chopped
• 1 jalapeno, Seeded and chopped (2 Tbsp)
• 2 tsp lime juice, freshly squeezed
• 1 tsp salt
• 1 tsp onion powder
• 1 tsp garlic powder

Instructions: 

• Add all dressing ingredients to a blender and mix until smooth. 
• Add cooked chicken (hot or cold) to the slaw mix. Mix in the 1/2 cup dressing to coat. 
• Fresh squeeze of lime juice on top and enjoy!

Notes:

• This would be awesome with other proteins too - like shrimp or steak. 
• Could even add sauteed onions and peppers too for a fajita vibe. YUM!

Macros:

• Makes 2 cups - 2 servings. Macros are PER serving.
• Calories: 435 cal | Net Carbs: 6g | Protein: 68 g | Fat: 13 g 
• Source: IG: 
  https://www.instagram.com/p/DYSf11lRDdj/

Protein Jalapeno Ranch Dressing / Dip (CC)

 

Protein Jalapeno  Ranch Dressing

Jalapeño ranch has a simple list of ingredients with amazing fresh flavor with a perfectly creamy (non gritty) consistency. It is seasoned to perfection and better than any store-bought dressing. It also keeps really well in the refrigerator for up to a week and only gets better with time as the flavors meld.

Serves 4

Ingredients: 

Jalapeno Ranch Dressing:

• 1 cup cottage cheese
• 4 Tbsp cilantro, chopped
• 1 jalapeno, Seeded and chopped (2 Tbsp)
• 2 tsp lime juice, freshly squeezed
• 1 tsp salt
• 1 tsp onion powder
• 1 tsp garlic powder

Instructions: 

• Add all dressing ingredients to a blender and mix until smooth. 

Serve Jalapeño Ranch Dip with or on:

• Mexican salad
• Burrito bowls
• Caesar Salad – for a twist on classic Caesar

• Fresh vegetables
• Tortilla Chips
• Potato Wedges
• Quesadillas or taquitos
• Drizzle as a Sauce over:
• Shrimp Fajitas or Chicken Fajitas
• Fish Tacos
• Nachos
• Grilled Shrimp

Macros:

• Makes 1 cups - 4 servings. Macros are PER serving.
• Calories: 57 cal | Net Carbs: 4g | Protein: 6 g | Fat: 2 g 
• Source:  
  https://natashaskitchen.com/jalapeno-ranch-recipe/

Protein Coleslaw Salad - Buffalo Chicken (CC)

 

Protein Coleslaw Buffalo Ranch

Creamy, tangy, and bursting high protein, super filling, ridiculously easy and perfect for summer lunches 👏🏼

Serves 2

Ingredients: 

• 13 oz cooked grilled chicken (hot or cold)
• 1 cup cottage cheese
• 1/4 cup buffalo wing sauce
• 1/2 tsp garlic powder, onion powder, black pepper
• 2 cups Cole slaw mix
• juice of 1-2 fresh limes
• Optional - 1/3 cup chopped scallions and cilantro.
• Optional - side of Bleu cheese dressing to drizzle on top (not included in macros)
• Optional - crush GF tortillas on top right before eating for additional crunch. (not included in macros)

Instructions: 

• Add cottage cheese, buffalo sauce, garlic powder, onion powder, black pepper into a blender and Mix until smooth. 
• Add cooked chicken (hot or cold) to the slaw mix. Mix in the sauce to coat. 
• Drizzle Bleu cheese dressing and top with crushed GF tortillas chips if using. 
• Fresh squeeze of lime juice on top and enjoy!

Macros:

• Makes 2 cups - 2 servings. Macros are PER serving.
• Calories: 435 cal | Net Carbs: 6g | Protein: 68 g | Fat: 13 g 
• Source: IG: 
  https://www.instagram.com/p/DYSf11lRDdj/