Chick-fil-A Dup Sandwich (high protein) with Special Sauce (KETO)

Healthy Chick-fil-A Dup Sandwich with 

Special Sauce

Craving a Chick-fil-A but it's Sunday or you just want a healthier version?  This is will satisfy your cravings and feel a heck of a lot better about eating this delicious healthy version without the guilt feeling of having to do cardio after you eat it. 

Ingredients: 

• 1/2 Cup Pickle juice for marinade
• 1 chicken breast, sliced in half and pounded thin
• 1/4 cup nonfat 0% Greek yogurt
• 1 cup crushed cornflakes or rice krispies
• 1 tsp each: Salt, Pepper, Garlic powder, Onion powder, Paprika
• Olive oil spray
• High Protein or low-calorie buns (2 buns) 
• Dill pickle slices 
  
• Optional: lettuce for sandwich

High-Protein Chick-fil-A Sauce: Triple this recipe for a party or just to have on hand!

• 2 tbsp nonfat 0% Greek yogurt
• 1 tbsp sugar-free BBQ sauce 
• 1 tbsp sugar-free ketchup
• 1 tsp yellow mustard
• 1 tsp honey (optional)
• salt, pepper, garlic powder, onion powder, smoked paprika

Instructions: 

• Flatten your chicken with a mallet or rolling pin between 2 pieces of Saran wrap or parchment paper, 
• Cut the breast into 2 pieces for the sandwich. 
• Marinate the chicken breast by putting the pickle juice into a shallow dish or zip lokc bag. Marinate for about 1-2 hours.

• Mix the Greek yogurt and spices into a bowl. 
• In a separate bowl, crush the cereal to a breading like texture - not as small as panko. 
• Dip the breast piece into the yogurt mixture and coat all sides evenly. 
• Press your coated chicken into the crushed cereal until fully covered. 
• Place in the air fryer, lightly spray with olive oil, and cook at 400°F for 12 minutes, flipping halfway through.
• For the oven, preheat to 425 degrees. Bake for 12 minutes and flip half way through. 
• Spread half of the sauce onto the bottom bun, add pickle slices and the crispy chicken, then top with the remaining sauce and the top bun. Enjoy

Storage:

• Best if made and eaten right away. Leftovers will get mushy with the breading.

Macros:

• Calories:  270 cal | Net Carbs: g | Protein: 42g | Fat: g 

Source: IG: _proteinprincesss

Keto Pumpkin Breakfast Bars Recipe (Carolyn) ❤ ⭐⭐⭐⭐⭐

Keto Pumpkin Breakfast Bars Recipe

16 Bars 

These tender keto pumpkin bars have an oatmeal-like texture for a satisfying breakfast treat. Full of healthy fats and 10g of protein, they are perfect for busy weekday mornings.

Ingredients: 

• 1 cup raw shelled pumpkin seeds
• 3/4 cup flaked coconut
• 1/2 cup sliced almonds
• 1 cup almond flour
• 1/2 cup Swerve Sweetener
• 1/3 cup collagen protein powder, (plain or flavored)
• 2 tsp baking powder
• 2 tsp pumpkin pie spice
• 1/4 tsp salt
• 1/2 cup pumpkin puree
• 2 large eggs
• 6 tbsp butter, melted (or coconut oil for dairy free)
• 1 tsp vanilla extract
• 1/2 cup dark chocolate chips, sugar-free, divided cocoa), coarsely chopped 

Instructions: 

• Preheat the oven to 350ºF and grease a 9×9 inch metal baking pan.

• Place the pumpkin seeds, coconut, and sliced almonds in a food processor. Pulse until the mixture resembles oat flakes. You want them fairly well ground up, but some larger pieces are okay.

• Transfer to a large bowl. Add the almond flour, sweetener, collagen, baking powder, pie spice, and salt and mix well.

• Stir in the pumpkin puree, eggs, butter, and vanilla extract until well combined. Stir in 6 tablespoons of the chocolate chips.

• Spread the batter in the prepared baking pan and top with the remaining chocolate chips. Bake 25 to 30 minutes, until the edges are golden brown and the top is firm to the touch. Remove and let cool completely before cutting into bars.

Storage:

• You can store leftover bars on the counter at room temperature for a couple of days or in the refrigerator in a covered container for up to 5 days. You can also freeze them for several months. Bring the bars to room temperature before serving.

Macros:

• Calories: 232 cal | Net Carbs: 2.9g | Protein: 10.8g | Fat: 18.4g 

• Source: Ambitious Kitchen

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

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

- 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 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/

Protein Chicken Parmesan - KETO (CC)

 

Protein Chicken Parm

This KETO dish got rave reviews on IG. By substituting mozzarella cheese with cottage cheese, it increases the protein grams considerably and makes the macros insanely good. Bon Appetite! 

Ingredients: 

• 2 Chicken Breasts
• 1 tsp Olive Oil
• 1/2 cup Marinara Sauce
• 1/2 cup Cottage Cheese
• 2 T Parmigiano Reggiano
• Dash Salt, Pepper & Garlic Powder
• 2 tsp Oregano/Italian Seasoning
• Dash Red Chili Flakes (optional)

Instructions: 

• Preheat oven to 425 degrees.
• Butterfly the chicken breast and flatten to an even thickness. Tenderize with a rolling pin. 
• Season generously with salt, pepper and garlic powder.
• Bake in the oven at 220°C (425°F) for 15 minutes.
• Top with marinara sauce, cottage cheese, parmesan, oregano and chilli flakes.
• Transfer to the oven and bake until the cheese is golden (about 5 minutes).

Macros:

• Makes  large 2 servings
• Calories: 443 cal | Net Carbs: 4 g | Protein: 74 g | Fat: 16 g 
• Source: @stealth_health_life

Protein Chicken Protein Calzone (CC)

 

Chicken Protein Calzone

This is a protein powerhouse of goodness.  The technique is so versatile to change up the ingredients to your liking. This will be on my weekly rotation. Watch the credit video below for a visual of instructions. 

Ingredients: 

The Chicken:

• 1/2 pound or 200g ground chicken breast
• 1 tsp onion Powder
• 1 tsp garlic powder
• dash salt & pepper
• dash Italian seasoning
• 1/2 cup parmigiano reggiano, for grated on top

The Filling:

• 1/4 tsp cooking oil of choice
• 2 cloves garlic
• 2 cups spinach
• 1 wedge + Lemon Juice
• dash salt
• .70 cups low fat cottage cheese - blended 

Instructions: 

•  Preheat the oven to 400 Fahrenheit.
• Cook the filling ingredients. In a saucepan, add garlic and onions if using and saute 1-2 minutes. Add spinach and let cook down. Add lemon juice and blended cottage cheese and take off the heat. 
•  Line a pan with parchment paper. Spread out the chicken mixture into an oval shape, using a fork and not too thin to break when rolling. 
• Put the filling on 1/2 of the chicken. Take the parchment paper and lift up the other side without the filling over the other half - like a calzone.
• Pinch around the edges to seal the filling so it doesn't cook out. Top with grated parmesan liberally. 
• Bake for 20 minutes and serve with marinara sauce or whatever sauce to dip it in. 

Notes:

• Change up the filling.  I added artichoke hearts and some mozzarella cheese and a little cream cheese and it was amazing. Or you can add fillings like a pizza calzone with cooked sausage, pepperoni and some vegs - bottom line this is a great vessel for whatever you are craving.  The portion is HUGE. I ate 1/2 and the left overs are so good!  I didn't freeze them but I am sure it would be great too. 

Macros:

• Makes 1 very large calzone
• Calories: 490 cal | Net Carbs: 22 g | Protein: 75.5 g | Fat: 12.5 g 
• Source: https://www.instagram.com/p/DWE2lfTD0vG/

Protein Cottage Cheese Brownies (CC)

  

Cottage Cheese Brownies

These brownies got a Super F*uck rating.  The ingredients are spot on and there is nothing to feel guilty about snarfing one of these down when your sweet tooth is screaming at you. 

Ingredients: 

Dry ingredients 

• 1/2 cups
• 1.5 T cocoa powder
• 6 T chocolate protein powder, 2.3oz
• 1 T sweetener of choice
• Pinch of Himalayan salt

Wet ingredients

• .60 Cups or 10 T egg whites, 5.1fl oz
• 2 large eggs
• 7 T cottage cheese, 3.5oz
• 1.5 T unsweetened Apple Sauce, 0.67oz
• 1.5 T maple syrup, 0.67fl oz
• 1.3 tsp  vanilla extract, 0.17fl oz 

Instructions: 

•  Preheat the oven to 350 Fahrenheit.
•  Mix all dry ingredients in a bowl until smooth.
•  Blend all wet ingredients (only for 10 seconds)
•  Combine wet into dry and fold into a thick brownie batter.
•  Pour into a lined baking tray.
•  Bake for 12-15 minutes depending on how fudgy you want them.
•  Let cool completely so they set (best out of the fridge), then cut and demolish.

Notes:

• optional - add chocolate chips or nuts too if you'd like!

Macros:

• Makes 9 large brownies: 
• Calories: 99 cal | Net Carbohydrates: 8 g | Protein: 11 g | Fat: 2 g |
• Source: https://www.facebook.com/reel/2237172053355223

Greek Chicken KETO (Maya)

 

Greek Chicken

This juicy Greek chicken recipe has a simple marinade with Greek yogurt, olive oil, lemon, and Mediterranean herbs. So easy and flavorful!

Ingredients: 

Chicken:

• 4 8-oz Boneless skinless chicken breasts (or 6 boneless skinless chicken thighs; 2 lb total)

Marinade:

• 1/2 cup Greek yogurt
• 4 tbsp Olive oil (divided)
• 2 tbsp Lemon juice
• 2 tsp Dried oregano
• 1 tsp Dried thyme
• 2 cloves Garlic (minced)
• 2 tsp Sea salt
• 1/2 tsp Black pepper

Instructions: 

• In a small bowl, combine the Greek yogurt, 2 tablespoons of olive oil, lemon juice, dried oregano, dried thyme, garlic, sea salt and black pepper. Stir or whisk until smooth.

• Add the chicken breasts to a large zip lock bag, along with the Greek chicken marinade. Marinate in the refrigerator for at least 1 hour, or up to 24 hours. (Alternatively, you can mix the marinade in a large bowl instead and marinate the chicken right in the bowl, covered in plastic wrap.)

• Heat the remaining 2 tablespoons of olive oil in a large cast iron skillet over medium-high heat, or if grilling outside, preheat the grill to medium-high heat.

• Add the chicken breasts and sear for 7-8 minutes per side, until the outside is golden brown and the internal temperature reaches 165 degrees F (74 degrees C). If they brown too much before the inside is done, reduce heat to medium and continue cooking.

• Transfer the Greek chicken to a plate or cutting board, and let it rest for 5 minutes to let the juices settle before serving.

Baking Instructions:

• Preheat the oven to 450 degrees F (232 degrees C).
• Bake for 18-22 minutes, until firm and no longer pink, and internal temperature reaches 160-165 F.  (Internal temperature will rise another 5 degrees when resting.) A probe thermometer like this is the best set-it-and-forget-it method because it will beep when ready, but an instant-read thermometer also works.
• Cover with foil and rest for 5 minutes before serving or slicing.

Notes:

• Store: Keep leftovers in an airtight container in the fridge for up to 3-4 days. You can warm it up later, or serve it in one of my healthy salad recipes.
• Meal prep: Make the marinade ahead and let the chicken marinate for up to 24 hours. You can also cook it in advance for easy lunches all week.
• Reheat: Warm in the microwave for a quick fix, or in a covered baking dish in the oven at 350 degrees F. Be careful not to heat too long to avoid drying it out.
• Freeze: After cooling, store in the freezer for up to 3 months. I recommend freezing it whole rather than slicing.

Macros:

• Calories 359 | Fat 16.1g | Protein 49.6g | Total Carbs 1.5g | Net Carbs 1.2g | Fiber 0.3g
• Source:  Wholesome Yum 

Golden Citrus Chicken & Marinade

 

Golden Citrus Chicken & Marinade

Are you ready to amp up your weeknight dinner? Golden Citrus Chicken Marinade is sure to impress at your next backyard bbq! Featuring an easy chicken marinade combining freshly squeezed orange juice, lemon, vanilla, garlic and ginger.

Ingredients: 

Chicken:

• 4 chicken breasts, cut horizontally to make 8 thinner pieces
• salt
• pepper
• garlic powder
• onion powder
• dried sage
• dried thyme
• dried parsley

Marinade:

• 3 tbsp olive oil, extra virgin
• 1/4 cup orange juice, freshly squeezed
• 2 tbsp lemon juice, freshly squeezed
• 1/2 tsp vanilla, I am using Simply Organic
• 2 garlic cloves, minced
• 1 tbsp fresh ginger root, minced
• 1/4 tsp salt, or more to taste

Instructions: 

Prepare the chicken: 

• using a paper towel, blot the chicken on both sides to remove any excess moisture.

• Carefully slice through the chicken breast horizontally from one side to the other until sliced all the way through creating two thinner pieces.

• Repeat until you are left with 8 pieces of chicken.

• Season: generously season both sides of your chicken with salt, pepper, garlic powder, onion powder, dried sage, dried thyme, and dried parsley.

• Add the prepared chicken to a large bowl or resealable bag.

Prepare the marinade: 

• To a small mixing bowl, add all of the marinade ingredients and mix well.

• Marinade: pour the marinade directly over the chicken ensuring every piece is well-coated. 

• Rest: allow the chicken to rest for at least 1 hour in the fridge, or up to 4 hours. (see notes below)

Cook: 

• Bake, fry or grill as desired.

• Once your chicken reaches an internal temperature of 165 °F it's ready.

• Allow to rest for 5 minutes before slicing.

Notes:

• Marinade time: up to 4 hours is generally what I recommend. Since citrus marinades work quickly to tenderize the chicken, marinating for more than 4 hours can cause the acids to break down the chicken quicker which can result in a mushy/stringy consistency. 

Macros:

• Serving: 8  | Calories: 182kcal | Carbohydrates: 2g | Protein: 24g | Fat: 8g | Saturated Fat: 1g |
• Source:  https://sammymontgoms.com/golden-citrus-chicken-marinade/#wprm-recipe-container-13053