21 Fall 400 Calories Meals Anyone Can Make

When you want a dependable set of recipes without searching through dozens of pages, this collection brings the ideas together in one place. The recipes are arranged in a new order, and each entry includes ingredients and step-by-step instructions so you can choose what fits your kitchen and schedule.

1. Chicken Meatballs Meal Prep (400 kcal)

Chicken Meatballs Meal Prep is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT22M · Total: PT42M · Yield: [‘4’, ‘4 meal prep bowls’]

These chicken meatball bowls are flavorful, slightly spiced and garlicky. Filling, yummy, low carb, high protein, gluten-free and low in calories with just 400 kcal per bowl.

Ingredients

• 1 lb ground chicken
• 1/2 cup cheddar cheese (shredded)
• 4 cloves garlic (minced)
• 1 tsp Italian seasoning
• 1 tsp paprika
• 1 tsp onion powder
• 1/2 tsp crushed red pepper flakes
• 1/2 cup fresh parsley (chopped)
• Salt and black pepper (to taste)
• 3 tbsp butter (divided)
• 1/2 fresh lemon (juiced)
• 1/2 cup chicken stock
• 1 tbsp Sriracha sauce
• 2 medium cauliflower heads (grated into rice)
• Chopped parsley
• Lemon slices

Instructions Cauliflower Rice

1. Make cauliflower rice by grating the cauliflower heads or pulsing cauliflower florets in a food processor.
2. Cover a large plate with the cauliflower rice, add 1 cup of water, and cook on the highest setting in the microwave for about 5-7 minutes. It’ll steam the cauliflower rice.
3. Alternatively, you can steam cauliflower florets and then pulse in a food processor to make the rice.

Chicken Meatballs

1. In a large bowl, combine ground chicken with cheddar cheese, minced garlic, Italian seasoning, paprika, onion powder, crushed red pepper flakes, salt and black pepper. Combine well with your hands.
2. Roll up 12 meatballs out of the mince and set aside.
3. Heat up a large skillet to medium-low heat. Add 2 tbsp of butter and cook the chicken meatballs for 8-10 minutes on all sides until they have browned and cooked through. While cooking, baste the meatballs with the butter juices so they thoroughly cook through.
4. Add the remaining 1 tbsp of butter to the skillet, squeeze in the lemon juice, and pour in the chicken stock and sriracha sauce. Cook for another 4-5 minutes, stirring regularly until some of the water evaporates.

Meal Prep Assembly

1. Divide cauliflower rice into 4 food containers. Top each container with 3 chicken meatballs, and pour the sauce over the meatballs and cauliflower rice. Garnish with chopped parsley and lemon slices.
2. Store in the fridge for up to 3-4 days and reheat in the microwave before eating.

2. Buffalo Chicken Sweet Potato Casserole (443 kcal)

Buffalo Chicken Sweet Potato Casserole is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT60M · Yield: [‘8’, ‘8 slices’]

Craving something hearty and healthy? This buffalo chicken sweet potato casserole is filling, satisfying, one-pan meal comforting to your heart and soul. It’s gluten-free and high-protein.

Ingredients

• 2 lbs chicken breasts (boneless and skinless, cut into cubes)
• 5 medium sweet potatoes (cut into small cubes)
• 2 broccoli heads (cut into small florets)
• 1 cup buffalo sauce
• 1/2 cup olive oil
• 2 tsp garlic powder
• 2 tsp onion powder
• 1/2 tsp salt
• 1 tsp black pepper
• 1 cup cheddar (shredded)
• Green onion (chopped)

Instructions

1. Preheat the oven 425F and spray a 9×13 casserole dish with oil.
2. In a small bowl, combine buffalo sauce, olive oil, garlic powder, onion powder, salt, and black pepper.
3. In a large bowl, combine sweet potatoes with half of the buffalo sauce mixture until all of the sweet potato is covered.
4. Add the sweet potato to the baking dish and roast in the oven for 30 minutes, flipping the potatoes halfway. It’s important to make sure the potatoes cook through.
5. Add the chicken and broccoli to the same large bowl, add the rest of the buffalo sauce, and combine well to coat the ingredients.
6. After 30 minutes have passed, add broccoli and chicken on top of sweet potatoes. Bake for another 20-25 minutes until the chicken has fully cooked.
7. Finally, sprinkle the casserole dish with cheddar cheese. Broil for 3-5 minutes until the cheese has melted.
8. Garnish with green onion.

3. Cheesy Broccoli Chicken Bake (354 kcal)

Chicken Broccoli Bake is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT7M · Cook: PT23M · Total: PT30M · Yield: [‘4’, ‘4 plates’]

This chicken broccoli bake is cheesy, filling and so yummy. A flavorful meal that’s low carb, high protein and gluten-free.

Ingredients

• 1 1/2 cups diced chicken breast
• 4 cups broccoli florets
• 1/2 cup cream cheese
• 2 tbsp mayonnaise
• ¾ cup cheddar (grated)
• 1/2 tsp garlic powder
• ½ tsp onion powder
• 1/4 tsp salt
• 1/4 tsp black pepper

Instructions

1. Preheat the oven to 375F. Spray a baking dish with oil.
2. Boil up a large pot of water. When the water is boiling, add in the diced chicken and broccoli florets. Boil them for around 5 minutes until the broccoli is tender and the chicken has cooked.
3. Drain the water and set the broccoli with chicken aside.
4. In a large bowl, combine cream cheese with mayonnaise, ½ cup grated cheddar, garlic powder, onion powder, salt, and black pepper.
5. Mix cooked chicken and steamed broccoli with the cheese mixture inside the baking dish. Level it out.
6. Sprinkle with the remaining ¼ cup of cheddar cheese.
7. Bake for 15 minutes and then broil for 2-3 minutes until the cheese goldens up.

4. Keto Lasagna Soup (426 kcal)

Keto Lasagna Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT6M · Cook: PT29M · Total: PT35M · Yield: [‘8’, ‘8 bowls’]

Filled wth satisfying flavors of lasagna but without the carbs. This soup is a gluten-free, high-protein and keto-friendly meal.

Ingredients

• 1 tbsp vegetable oil
• 1 lb Italian sausage (ground)
• ½ lb lean ground beef
• 1 medium white onion (chopped)
• 6 cloves garlic (minced)
• 2 tbsp tomato paste
• 1 14 oz can crushed tomatoes
• 2 cups tomato passata
• 2 1/2 cups chicken broth (low sodium)
• 1 tsp fennel seeds
• 2 tsp Italian seasoning
• 2 tsp onion powder
• 1.5 tsp sea salt
• 1/2 tsp black pepper
• 8 oz mozzarella (shredded)
• ½ cup parmesan (grated)
• 1/2 cup fresh parsley (chopped)
• Parmesan (grated)
• Parsley (chopped)

Instructions

1. Heat up a large pot over medium-high heat and add in vegetable oil.
2. Add in the Italian sausage, ground beef, and white onion and break the meat apart, stirring throughout until the meat browns up. It will take 7-8 minutes.
3. Add in garlic and sauté for 1 minute or so.
4. Add in tomato paste, crushed tomatoes, tomato passata, chicken broth, fennel seeds, Italian seasoning, onion powder, salt and black pepper.
5. Stir all the ingredients together, bring the soup to a boil, lower the heat, and simmer for 20 minutes or so.
6. Remove from the heat and stir in mozzarella, parmesan, and chopped parsley.
7. Garnish with parmesan and parsley before serving.

5. Creamy Taco Soup (382 kcal)

Creamy Taco Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT35M · Total: PT50M · Yield: [‘6’, ‘6 bowls’]

Have all of the taco flavors in a warming, satisfying bowl of soup. It’s keto-friendly, high protein and gluten-free.

Ingredients

• 1 tbsp olive oil
• 1 small onion (finely chopped)
• 2-3 cloves garlic (minced)
• 1 lb ground beef *
• 1 red bell pepper (diced)
• 1 large tomato (chopped)
• 1/2 jalapeno (chopped **)
• 1 cup heavy cream
• 2 tbsp taco seasoning
• Salt and black pepper (to taste)
• 1 1/2 cups beef broth
• Fresh cilantro (chopped)
• Avocado (sliced)
• Mozzarella (shredded)
• Jalapeno (sliced)
• Lime (juiced and sliced)

Instructions

1. Heat up a large pot or Dutch oven to medium-high heat. Add in the olive oil and onion. Cook until translucent for about 3-5 minutes.
2. Add in the garlic and ground beef. Brown the beef up for about 7-8 minutes, stirring throughout until it’s cooked.
3. Now, add bell pepper, tomato, jalapeno, heavy cream, taco seasoning, salt, and black pepper. Stir and let it cook for 4-5 minutes until the tomatoes have softened and everything has been mixed through thoroughly.
4. Pour in the beef broth and mix it in well. Lower the heat and let it simmer for 15-20 minutes. The soup will thicken up.
5. Serve in a bowl. Top up with cilantro, sliced avocado, shredded mozzarella cheese, slices of jalapeno, drizzle with fresh lime juice, and top up with lime slices.

6. Creamy Chicken in Parmesan Sauce (409 kcal)

Creamy Chicken in Parmesan Sauce is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT25M · Total: PT30M · Yield: [‘4’, ‘4 halves of chicken breasts’]

Cream and cheese, packed with flavor and deliciousness, and made just in one pan. This meal is creamy, high-protein, low-carb, and gluten-free.

Ingredients

• 2 chicken breasts
• 1/2 tsp salt
• 1/2 tsp black pepper
• 2 tsp oregano (divided)
• 3 tbsp butter (divided)
• 1 medium onion (finely chopped)
• 4 cloves garlic (minced)
• 1 cup sun-dried tomatoes (drained and chopped)
• 1/2 cup chicken broth (low sodium)
• 1/2 cup heavy cream
• 1/3 cup Parmesan (grated)
• 1 cup spinach
• Parsley (chopped)

Instructions

1. Season chicken breasts with salt, black pepper, and 1 tsp oregano.
2. Place a large skillet over high heat and add 2 tbsp of butter to it with some of the oil left after draining the sun-dried tomatoes.
3. Add in the chicken breasts and cook for 4 minutes on each side until browned. Once the chicken breasts have fully cooked and are no longer white, remove them from the pan and set them aside.
4. To make the sauce, lower the heat and add the remaining 1 tbsp of butter into the same pan. Add in the onion, garlic, the remaining 1 tsp of oregano, and sun-dried tomatoes. Cook for 2-3 minutes until onion softens.
5. Pour in the chicken broth, heavy cream, and Parmesan cheese. Mix to combine until the sauce is smooth. Let it simmer for 2-3 minutes, and add some salt and black pepper to taste.
6. Add in the spinach, stir, and cook until it wilts. It will take around 2-3 minutes.
7. Add chicken breasts back into the pan, cover them with the sauce, and let them cook until they heat up for 3-5 minutes.
8. Garnish with chopped parsley before serving.

7. Keto Chicken Tortilla Soup (407 kcal)

Keto Chicken Tortilla Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT7M · Cook: PT28M · Total: PT35M · Yield: [‘6’, ‘6 bowls’]

This soup bowl is comforting, delicious and full of nutrition. High in protein, keto-friendly and gluten-free.

Ingredients

• 2 tbsp vegetable or avocado oil
• 1/2 large white onion (chopped)
• 4 cloves garlic (minced)
• 2 jalapeños (finely diced)
• 6 cups chicken broth (low-sodium)
• 1 tsp cumin
• 1 tbsp Italian seasoning
• 1 14.5 oz can fire-roasted diced tomatoes
• 1 lb chicken breasts (boneless, skinless)
• 8 oz full-fat cream cheese (softened)
• 2 limes (freshly squeezed)
• 2 tsp sea salt
• 1/2 tsp black pepper
• 1 lime (cut into wedges)
• 1 jalapeno (sliced)
• 1 cup cilantro (roughly chopped)
• 1 large avocado (sliced)
• Mozzarella cheese (shredded)

Instructions

1. Place a large pot over medium-high heat and add in the vegetable oil.
2. Add in onion and cook for 2 minutes until they soften. Then, add in garlic and jalapenos. Cook them for 1 minute or so.
3. Pour in chicken broth, add cumin, Italian seasoning, and fire-roasted diced tomatoes. Stir all the ingredients together and bring the mixture to a boil. Then, reduce the heat and add in the chicken breasts. Simmer for 20-25 minutes until the chicken cooks through.
4. Remove the pot from the heat and shred the chicken with forks.
5. In a bowl, mix cream cheese with some of the liquid from the soup. Once the mixture is smooth, pour it back into the pot and stir to combine.
6. Squeeze in limes, add salt and black pepper, and give it a stir.
7. Serve with lime wedges, jalapeno slices, chopped cilantro, avocado slices, and mozzarella cheese on top.

8. Sheet Pan Chicken with Sweet Potatoes, Apples and Brussels Sprouts (471 kcal)

Sheet Pan Chicken with Sweet Potatoes, Apples and Brussels Sprouts is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT37M · Total: PT172M · Yield: [‘4’, ‘4 plates’]

This sheet pan chicken dinner is yummy, nutritious, and easy to make. A perfect Whole30, dairy-free, and gluten-free meal for the whole family.

Ingredients

• 4 chicken breasts (skinless, boneless)
• 3 tbsp olive oil
• 6 cloves garlic (minced)
• 1 tsp cinnamon
• 1 tsp sea salt
• ½ tsp black pepper
• 4 cups Brussels sprouts (halved)
• 1 large sweet potato (peeled and cut into ½-inch cubes)
• 2 red onions (cut into chunks)
• 2 medium apples (sliced into 1-inch pieces)
• fresh parsley (chopped)

Instructions

1. Preheat the oven to 425F.
2. In a bowl, mix 2 tbsp olive oil with garlic, cinnamon, 1/2 tsp sea salt, and 1/4 tsp black pepper.
3. Add in chicken breasts and cover them with the rub we’ve just mixed up. Set aside for at least 2 hours.
4. Chop the veggies as suggested and place Brussels sprouts, sweet potato, red onion, and apple slices on a large baking sheet.
5. Drizzle the veggies with another 1 tbsp of olive oil, 1/2 tsp salt, and 1/4 tsp black pepper. Toss to coat them and spread them evenly on the baking sheet.
6. Bake vegetables in the oven for 15 minutes.
7. Remove from the oven, toss the veggies, and place chicken on top of them.
8. Cook for another 20-22 minutes until the chicken is fully cooked and veggies caramelized.
9. Sprinkle with chopped parsley before serving.

9. Buffalo Chicken Cauliflower Casserole (419 kcal)

Buffalo Chicken Cauliflower Casserole is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT35M · Total: PT45M · Yield: [‘8’, ‘8 bowls’]

This Buffalo chicken cauliflower casserole features the bold spice of buffalo sauce, creamy melted cheese, and tender chicken over riced cauliflower – a perfect low carb, high protein and gluten-free meal.

Ingredients

• 1.5 lbs cooked chicken (shredded)
• 5 cups riced cauliflower (raw)
• 1/2 cup buffalo sauce
• 8 oz cream cheese (room temperature)
• 2 cups cheddar cheese (shredded, divided)
• 1/4 cup buffalo sauce
• Parsley (chopped)

Instructions

1. Preheat the oven to 375F. Prepare a 9×13” casserole dish.
2. In a large bowl, combine cooked shredded chicken, riced cauliflower, buffalo sauce, cream cheese and 1 cup cheddar cheese. It will form a very thick mixture.
3. Add the mixture into the casserole dish and level it out.
4. Cover with the remaining 1 cup of cheddar cheese.
5. Cover the casserole dish with foil and bake in the oven for 25 minutes. Then, remove the foil and bake for another 10 minutes until the cheese completely melts and bubbles.
6. Garnish with extra buffalo sauce and chopped parsley. Serve immediately.

10. Keto Tuscan Soup (376 kcal)

Keto Tuscan Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT31M · Total: PT36M · Yield: [‘8’, ‘8 bowls’]

Bring Tuscany into your kitchen! This quick and easy soup combines rich, creamy flavors with keto-friendly ingredients like sausage, kale, and a velvety broth.

Ingredients

• 1 tbsp olive oil
• 1 lb Italian sausage (sliced)
• 1 large yellow onion (chopped)
• 3 cloves garlic (minced)
• 1 tsp dried oregano
• 1/2 cup sun-dried tomatoes (drained and chopped)
• 6 cups chicken broth (low-sodium)
• 1/4 tsp salt
• 1/4 tsp black pepper
• 1 bunch kale (chopped)
• 1 cup heavy cream
• 1/4 cup parmesan (grated)
• Parsley (chopped)

Instructions

1. Heat up the Dutch oven to medium-high heat, add in the olive oil, and cook sausage slices until they’re slightly browned. It will take around 3-5 minutes.
2. Add in onion, garlic and oregano. Cook, stirring throughout, until the onion becomes translucent. It will take around 2-3 minutes.
3. Add in the sun-dried tomatoes, chicken broth, salt, and black pepper. Stir everything together and let it simmer for 15-20 minutes.
4. Now, add in the kale until it’s wilted. It will take around 1-2 minutes.
5. Stir in the heavy cream until it’s heated through. It will take around 1 minute.
6. Garnish with grated parmesan and parsley before serving.

11. Sausage and Spinach Breakfast Casserole (407 kcal)

Sausage and Spinach Breakfast Casserole is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT57M · Yield: [‘6’, ‘6 slices’]

This sausage and spinach breakfast casserole is hearty, filling, nutritious and full of flavors. Keto, high protein and gluten-free.

Ingredients

• 12 oz sausage (chicken, pork or beef, sliced)
• 2 tsp olive oil
• ½ medium yellow onion (diced)
• 2 cloves garlic (minced)
• 3 cups fresh spinach
• 1 green bell pepper (diced)
• 1 red bell pepper (diced)
• 12 large eggs
• ½ cup milk
• ½ cup cheddar (grated)
• 2 tsp paprika powder
• 1 tsp garlic powder
• 1 tsp onion powder
• ½ tsp dried dill
• ½ tsp dried rosemary
• ½ tsp red pepper flakes
• Salt and black pepper (to taste)

Instructions

1. Spray a 9×13 baking dish with oil.
2. Heat up your pan to medium-high heat and brown the sausage just a little bit. Do that even if the sausage is already fully cooked.
3. Cover the baking dish with the sausage.
4. Add olive oil to the same pan, add in the onion, garlic, spinach, and bell peppers. Cook until the spinach is wilted and vegetables have become tender. It will take around 6-7 minutes in total. Season with salt and black pepper to taste.
5. Cover the sausage inside the baking dish with the cooked vegetables.
6. In a large bowl, crack in the eggs, add in milk, ½ cup of grated cheddar, all of the spices, and salt with black pepper. Whisk all of those ingredients together.
7. Pour the egg mixture over the vegetables inside the baking dish. Top up with the remaining ¼ cup of grated cheddar cheese.
8. Cover the baking dish with plastic wrap and keep it in the fridge for about 2 hours to let it set.
9. Preheat the oven to 375F.
10. Bake the casserole for 45 minutes until the edges are golden brown. Let it cool down before serving.
11. Store in the fridge and reheat in the microwave before eating.

12. Broccoli Cheese Soup (435 kcal)

Keto Broccoli Cheese Soup is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT15M · Total: PT25M · Yield: [‘6’, ‘6 bowls’]

A cheesy, comforting bowl packed with broccoli and flavor. It’s low-carb and gluten-free.

Ingredients

• 1 tbsp butter
• 1/2 large white onion (chopped)
• 3 cloves garlic (minced)
• 3 cups broccoli florets
• 4 cups chicken broth
• 1 cup heavy cream
• 1 tsp garlic powder
• Salt and black pepper (to taste)
• 3 cups cheddar (shredded)
• 1/2 tsp xanthan gum (optional)
• Cheddar (shredded)
• Parsley (chopped)

Instructions

1. Place a large pot over medium-high heat. Add in the butter and chopped onion and saute for 3-5 minutes until they soften.
2. Add in minced garlic for 30s and then broccoli florets. Pour in the chicken broth and heavy cream.
3. Sprinkle in garlic powder, salt and black pepper. Stir well.
4. Bring everything to a boil, reduce the heat, and simmer for 10 minutes or so.
5. Remove the pot from the heat, add in shredded cheddar cup by cup, and keep on stirring the soup to avoid clumping.
6. Optionally, add in xantham gum to thicken the soup.
7. Serve in small bowls with a sprinkle of cheddar cheese and chopped parsley.

13. Creamy Pesto Chicken (425 kcal)

Creamy Pesto Chicken is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT6M · Cook: PT24M · Total: PT30M · Yield: [‘4’, ‘4 plates’]

Meditarennean flavors all packed in one skillet but without the carbs (13g carbs in total). Creamy, flavorful but also high in protein and gluten free.

Ingredients

• 2 tbsp olive oil (divided)
• 1 lb chicken breasts (skinless and boneless, cut into strips)
• 1 tsp Italian seasoning
• 1 tsp paprika
• 1 tsp garlic powder
• Salt (to taste)
• Black pepper (to taste)
• 1/2 large white onion (finely chopped)
• 4 cloves garlic (minced)
• ½ cup sun-dried tomatoes (drained and chopped)
• 2 bell peppers (cut into thin strips)
• ½ cup heavy cream
• ½ cup chicken broth (low-sodium)
• 3 tbsp pesto
• Fresh basil (chopped)
• Parmesan (grated)

Instructions

1. Place a skillet over medium-high heat. Add 1 tbsp of olive oil to it.
2. Season chicken with Italian seasoning, paprika, garlic powder, salt and black pepper.
3. Add the chicken into the skillet and cook for 7-8 minutes until the chicken has cooked through. Remove the chicken and set it aside.
4. Add the rest of the olive oil, then chopped onion and cook for 2 minutes until translucent. Then, add in the garlic and sun-dried tomatoes. Cook for 2 minutes or so.
5. Add in bell peppers and continue cooking for 4-5 minutes until tender.
6. While the bells are being cooked, combine heavy cream, chicken broth, and pesto in a small bowl. Mix well.
7. Pour the mixture into the skillet and bring to a simmer. It will take about 3-4 minutes.
8. Now, return the chicken back into the skillet and cook for 2-3 minutes until the chicken has heated up and the sauce has thickened.
9. Season with salt and black pepper. Garnish with basil and parmesan before serving.

14. Chicken Cauliflower Casserole (342 kcal)

Keto Chicken Cauliflower Casserole is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: [‘6’, ‘6 bowls’]

This is a comforting, delicious, flavorful and cheesy casserole made just in one pan. It’s low carb, high protein, gluten-free and soo yummy.

Ingredients

• 2 cups cooked chicken (shredded)
• 1 cup riced cauliflower (uncooked)
• 6 strips bacon (cooked and chopped)
• 1 tbsp garlic powder
• 1 tsp onion powder
• 1 tsp Italian seasoning
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/2 cup cream cheese
• 1/4 cup heavy cream
• 1 cup cheddar cheese (shredded)
• Parsley (chopped)

Instructions

1. Preheat the oven to 350F and spray the casserole dish with oil.
2. In a large bowl, mix together all of the ingredients except for the cheddar cheese and parsley. Then, mix in 1/2 cup of cheddar cheese.
3. Add the mixture to the casserole dish and level it out. Then, cover with the remaining 1/2 cup of cheddar cheese.
4. Bake in the oven until the cheese gets bubbly. It will take about 20 minutes.
5. Garnish with chopped parsley before serving.

15. Broccoli Cauliflower Casserole (388 kcal)

Broccoli Cauliflower Casserole is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT7M · Cook: PT28M · Total: PT35M · Yield: [‘8’, ‘8 bowls’]

This casserole is cheesy, delightful, subtly sweet and packed with good veggies. Perfect when you have some leftover sausage to cook with. It’s low-carb and gluten-free.

Ingredients

• 1 lb broccoli florets
• 1/2 lb cauliflower florets
• 1 tbsp olive oil
• 1/2 large yellow onion (finely chopped)
• 5 cloves garlic (minced)
• 12 oz smoked Polish sausage (sliced into thick pieces)
• 8 oz cream cheese
• ½ cup sour cream
• 2 tbsp Dijon mustard
• 2 cups cheddar cheese (shredded, divided)
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions

1. Preheat the oven to 400F, spray 9×13” baking dish with olive oil.
2. Fill up a large pot with water, place it over high heat and bring it to boil. Add broccoli and cauliflower florets. Boil them for 3-5 minutes until they’ve softened. Remove from the pot and drain well.
3. In a medium bowl, combine cream cheese, sour cream, Dijon mustard, 1 cup cheddar cheese, salt and black pepper.
4. Place a skillet over medium high heat. Add in olive oil and onion. Cook for 3 minutes until translucent. Then, add in the garlic and cook for around 30s.
5. Add in the smoked sausage and cook for 3-5 minutes until the sausage browns up. Make sure you’re stirring throughout, so the sausages brown up equally.
6. Now, transfer broccoli, cauliflower and browned sausage to a baking dish. Add in the cream cheese mixture.
7. Stir to combine all of the ingredients inside the baking dish, level them out and cover with the remaining 1 cup of cheddar cheese.
8. Bake in the oven for 15 minutes until the cheese has melted and the top is slightly golden brown. Serve right out of the oven.

16. Crockpot Tuscan Chicken (446 kcal)

Crockpot Tuscan Chicken is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT240M · Total: PT255M · Yield: [‘6’, ‘6 plates’]

This Crockpot Tuscan Chicken features tender chicken thighs in a creamy Parmesan garlic sauce with spinach and sun-dried tomatoes. It’s low carb, high protein, and soy-free.

Ingredients

• 1 tbsp olive oil
• 6 cloves garlic (minced)
• 1 cup heavy cream
• 1/3 cup chicken broth
• 3/4 cup parmesan cheese (grated)
• 6 – 8 chicken thighs (skinless, bone-in)
• 1 tbsp Italian seasoning
• 1/2 tsp crushed red chili pepper flakes
• Salt and black pepper (to taste)
• 1/2 cup sun-dried tomatoes (chopped)
• 2 cups spinach (chopped)

Instructions Sauce

1. Place a saucepan over medium-high heat. Add in olive oil and garlic. Saute for 1 minute.
2. Now, add in the heavy cream and chicken broth, give it a mix, lower the heat, and simmer for 10 minutes until the sauce thickens up.
3. When the cream sauce is ready, lower the heat even more and add in parmesan cheese. Whisk to mix it in well.

Chicken

1. While the sauce is simmering, place the chicken thighs in a crockpot. Season with Italian seasoning, red chili pepper flakes, salt, and black pepper.
2. Top it all up with sun-dried tomatoes.
3. Pour the sauce over the chicken, covering as much of the chicken as possible. Cook for 3-4 hours on a high or 6-8 hours on a low setting.
4. Once chicken is cooked, remove the chicken thighs from the crockpot, very gently as it’ll be very soft. Turn the crockpot on a high setting and add in the chopped spinach. Cook for a few minutes until the spinach wilts.
5. Return the chicken back into the crockpot, spoon the sauce with sun-dried tomatoes and spinach all over the chicken. Now it’s ready to serve.

17. Pineapple BBQ Chicken with Bacon (465 kcal)

Pineapple BBQ Chicken with Bacon is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT35M · Total: PT40M · Yield: [‘4’, ‘4 chicken breasts’]

This Pineapple BBQ Chicken with Bacon recipe is the perfect balance of sweet and savory. It’s a lazy dinner anyone can make, filled with flavors of barbecue and pineapples. It’s high protein and requires very little prep time.

Ingredients

• 4 chicken breasts (skinless and boneless, pick thinner ones)
• Salt and black pepper (to taste)
• 1 cup BBQ sauce (low sugar)
• 1 cup pineapple (diced)
• 6 strips bacon (cooked and diced)
• ¼ red onion (sliced)
• 1 cup Mozzarella cheese (shredded)
• Pineapple (diced)
• Green onion (diced)

Instructions

1. Preheat the oven to 400F. Prepare a baking dish and spray it with oil.
2. Place the chicken breasts (use thinner ones) on a baking dish. Sprinkle with salt and black pepper.
3. Cover the chicken breasts with BBQ sauce, using a spoon. Then top with pineapple chunks.
4. Cover with diced bacon and slices of red onion.
5. Finally, top up with mozzarella cheese. Bake in the oven for 25-30 minutes until the chicken is fully cooked.
6. Broil for 3-4 minutes to crispen up the cheese. Top up with diced pineapple and green onions before serving.

18. Sausage and Cabbage Skillet (356 kcal)

Sausage and Cabbage Skillet is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT9M · Cook: PT21M · Total: PT30M · Yield: [‘4’, ‘4 plates’]

An easy one-pan dinner you can make in just 30 minutes. Smoky, flavorful, filling. Low in calories, keto-friendly and gluten-free.

Ingredients

• 13 oz smoked sausage (sliced)
• 1 tsp olive oil
• 1 tbsp butter
• 1/2 medium yellow onion (finely chopped)
• 2 cloves garlic (minced)
• 4 cups white cabbage (chopped into small pieces)
• 1 tsp onion powder
• 1 tsp garlic powder
• 1 tsp paprika
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions

1. Heat up a large skillet over medium-high heat and add 1 tsp olive oil.
2. Brown up smoked sausage until it’s lightly crispy. It will take about 5-7 minutes. Remove the sausage from the skillet and put aside.
3. Add butter and chopped onion. Sauté for 4 minutes until the onion is translucent.
4. Then, add in garlic, cabbage, onion powder, garlic powder and paprika into the skillet. Stir well and cook the cabbage. It will take 4-10 minutes depending on how crispy or soft you like the cabbage, so keep on testing while cooking.
5. Once the cabbage has cooked through, add the sausage back into the skillet. Add salt and black pepper. Stir to combine well and cook until it heats up.

19. Lemon Chicken Piccata (433 kcal)

Lemon Chicken Piccata is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT20M · Total: PT30M · Yield: [‘4’, ‘4 chicken breasts’]

This creamy coated lemon chicken piccata is tangy, refreshing and flavorful. Made in just one pan in 30 minutes, it makes for a perfect keto, high protein and gluten-free dinner.

Ingredients

• 2 chicken breasts (boneless and skinless)
• 1/4 cup almond flour
• 2 tbsp olive oil
• 4 tbsp salted butter (divided)
• 1/2 cup heavy cream
• 1/4 cup capers (drained)
• 2 lemons
• Fresh parsley (chopped)
• Salt and black pepper (to taste)

Instructions

1. Wash your chicken breasts, cut them in half horizontally lengthwise to make sure the breasts are extra thin, and pat dry with paper towels. Season your chicken with salt and black pepper.
2. Prepare a shallow plate and cover with almond flour. Place the chicken breasts on the almond flour to coat them on both sides and shake off the excess.
3. Heat up a non-stick pan over medium-high heat. Add olive oil and 2 tbsp butter. Once the pan is hot, add in the chicken breasts and cook for 5 minutes on each side until golden brown. When the chicken has fully cooked, set aside.
4. Reduce the heat to low. Add the heavy cream and capers to the pan. Squeeze the juice out of the lemons. Stir everything together. Increase the heat to bring to a simmer, and add in the rest of the butter, salt, and pepper to the taste.
5. Bring the chicken breasts back into the pan and simmer for 5 minutes. Remove from heat, top up with chopped parsley, and grate the zest of the squeezed-out lemons onto the pan.

20. Hawaiian Chicken Bowl (399 kcal)

Hawaiian Chicken Sheet Pan is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT35M · Total: PT50M · Yield: [‘4’, ‘4 bowls’]

This low-calorie, gluten-free, and dairy-free Hawaiian chicken sheet pan meal is naturally sweet, smoky, tangy, and tropical! Loaded with juicy chicken, bell peppers, and sweet pineapple.

Ingredients

• 1.5 lb chicken breasts (cut into 1-inch cubes)
• 1 tbsp olive oil
• 1 tbsp garlic powder
• 2 tsp coriander powder
• 2 tsp ginger powder
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 red bell pepper (diced)
• 1 yellow bell pepper (diced)
• 1 green bell pepper (diced)
• 1 red onion (cut into chunks)
• ½ cup Hawaiian-style BBQ Sauce (use Primal Kitchen for dairy-free option)
• 1 cup pineapple chunks (drained if canned)
• 1 fresh lime (juiced)
• Sesame seeds
• Cilantro (chopped)

Instructions

1. Preheat the oven to 350F. Spray a large baking sheet with oil.
2. In a large mixing bowl, combine olive oil, garlic, coriander, ginger powder, salt and black pepper. Give them a mix. Now, add the chicken and toss until the chicken is fully covered with the spices.
3. Now, add in the bell peppers, red onion, and BBQ sauce. Coat all of the ingredients with the sauce. Use your hands for the best effect.
4. Spread the mixture onto the baking sheet as evenly as possible. Bake in the oven for 20 minutes, then remove and top up with pineapple chunks throughout the whole baking sheet. Pop back into the oven for 10-15 minutes until the chicken is fully cooked.
5. Remove from the oven; garnish with fresh lime juice, sesame seeds, and cilantro before serving.

21. Sweet Potato Black Bean Bowls (308 kcal)

Sweet Potato Black Bean Rice Bowl is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT35M · Total: PT55M · Yield: [‘4’, ‘4 bowls’]

Enjoy a zesty Sweet Potato Black Bean Rice Bowl! This creamy dish is loaded with fiber and plant-based protein. It’s vegan, gluten-free, dairy-free, soy-free, nut-free, and low-calorie.

Ingredients

• 2 medium size sweet potatoes (cut into 1″ cubes)
• 1 tbsp + 1 tsp olive oil (divided)
• 15 oz can black beans (drained and rinsed)
• 1 tbsp olive oil
• 1 cup white basmati rice (uncooked)
• 2 cloves garlic (minced)
• 1 1/2 cups vegetable broth
• 1 lime (freshly squeezed)
• 1 tsp salt
• 1 lime zest (from the juiced lime)
• 1 tsp paprika
• 1/2 tsp chili powder
• 1/2 tsp ground cumin
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• Salt and black pepper (to taste)
• Avocado (cubed)
• Red onion (sliced)
• Cilantro (chopped)
• Lime (sliced into wedges)

Instructions Sweet Potato

1. Preheat the oven to 400F and prepare a large baking sheet.
2. In a bowl, drizzle cubed potatoes with 1 tsp of olive oil and toss to coat.
3. Place them on the baking sheet and spread them out so they evenly cook. Roast for 12-15 minutes until they’re soft.

Rice

1. Place a saucepan over medium-high heat. Add 1 tbsp of olive oil. Once it’s hot, add in the white basmati rice and garlic. Stir and cook for 1 minute or so.
2. Pour in the vegetable broth, squeeze out the lime juice, and add salt. Reduce the heat, cover and let the rice simmer for 20 minutes until the rice is tender.
3. Stir in the lime zest once the rice has fully cooked.

Final Assembly

1. Place a large skillet over medium-high heat. Add 1 tbsp of olive oil. Add in the roasted sweet potatoes and black beans. Cover with the seasonings. Mix to coat the vegetables.
2. Cook for about 5 minutes, stirring frequently.
3. Add in the cooked rice, stir well, and continue cooking for 1-2 minutes until everything has heated up.
4. Serve in a bowl with the toppings.

Save this collection for the next time you need practical meal inspiration. Start with the recipe that best matches your ingredients, then return to try the others throughout the week.