33 Low-Calorie High Protein Meals

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 Salad Wrap

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

Recipe details: Prep: PT20M · Total: PT20M · Yield: [‘4’, ‘4 wraps’]

Chicken salad wrap is a creamy, refreshing, and yummy recipe. Super quick to assemble, high in protein and low calorie. A great meal for lunch.

Ingredients

• 4 Weight Watcher tortillas
• 3 pieces of romaine lettuce (chopped)
• 2 cherry tomatoes (thinly sliced)
• 1/2 avocado (thinly sliced)
• 8 oz cooked chicken breast (skinless (cubed))
• 1 stalk celery (thinly sliced)
• 4 tbsp plain greek yogurt
• 1 tsp honey
• 1 tsp Dijon mustard
• 1/2 tsp lemon juice (freshly squeezed)

Instructions

1. In a bowl, add in chopped chicken, sliced celery, greek yogurt, honey, Dijon mustard, squeeze in lemon juice and add salt with black pepper.
2. Combine all the ingredients together.
3. Spread the tortillas and place dry chopped romaine lettuce to the right of the center of the tortilla.
4. Top the lettuce with slices of tomatoes and avocados.
5. Finally, cover the ingredients with the chicken salad we’ve prepared. Roll the wrap-up and serve it immediately. You can have it sliced or in one piece.

2. Chipotle Turkey Stuffed Peppers

Chipotle Turkey Stuffed Peppers is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 4 large bell peppers, tops removed
• 1 lb ground turkey
• 1/2 cup cooked rice or cauliflower rice
• 1/2 cup black beans, rinsed
• 1/2 cup corn kernels
• 1/2 cup diced onion
• 1 can (8 oz) diced tomatoes
• 1–2 chipotle peppers in adobo sauce, finely chopped
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1/2 cup shredded cheddar cheese
• 1 tablespoon olive oil
• Salt and pepper to taste
• Fresh cilantro for garnish

Instructions

1. 1. Preheat oven to 375°F (190°C). Sauté onion in olive oil until soft; add turkey and cook until browned.
2. 2. Stir in tomatoes, beans, corn, rice, chipotle, cumin, and chili powder; season with salt and pepper.
3. 3. Stuff peppers with filling and place in a baking dish; cover with foil and bake 25–30 minutes.
4. 4. Remove foil, sprinkle cheese on top; bake uncovered 5–7 minutes until cheese melts.
5. 5. Garnish with cilantro and serve.

3. Creamy Chicken in Parmesan Sauce

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.

4. Garlic Parmesan Roasted Shrimp & Broccoli

Garlic Parmesan Roasted Shrimp and Broccoli is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT20M · Total: PT25M · Yield: 4

Garlic Parmesan Roasted Shrimp and Broccoli is an easy 25-minute sheet pan dinner with juicy shrimp, roasted broccoli, lemon, and plenty of Parmesan.

Ingredients

• 4 cups broccoli florets
• 3 tablespoons olive oil, divided
• 4 cloves minced garlic, divided
• 1/2 cup Parmesan, divided
• 1 tsp dried basil, divided
• 1/4 tsp red pepper flakes (optional)
• 1.33 lbs shrimp, peeled and deveined
• 1 lemon
• Salt and pepper

Instructions

1. Preheat the oven to 400 degrees. Toss the broccoli with half the olive oil, half the garlic, half the Parmesan, half the basil, and half the red pepper flakes.
2. Lay flat on a baking sheet, covered with foil, and sprayed with cooking spray for easier clean up. Place in the oven and cook for 10 minutes.
3. Meanwhile, toss the shrimp with the remaining oil, garlic, Parmesan, basil, and red pepper flakes. Season with salt and pepper.
4. After 10 minutes, remove the pan from the oven and shake. Carefully add the shrimp and return to the oven. Cook for 6-9 minutes until shrimp are cooked through and opaque.

Squeeze the lemon juice over top and serve.

5. Keto Sweet Chilli Chicken Rolls

Keto Sweet Chilli Chicken Rolls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT20M · Cook: PT25M · Total: PT55M · Yield: [‘4’, ‘4 chicken rolls’]

Make these ketogenic sweet chili chicken rolls and use them for low carb meal prep and lunch. These keto sweet chili chicken rolls are delicious, so even the kids will love them! They’re also high protein.

Ingredients

• 1.5 pounds chicken breast (700g, flattened)
• 4 tbsp olive oil
• 3 cloves of garlic (minced)
• 2 tsp paprika
• 2 tbsp sweet chili sauce (low carb)
• 1/2 red bell pepper (cut into thin strips)
• 1 1/2 cup green beans
• 1/3 cup white onion (cut into thin strips)

Instructions

1. Flatten chicken breasts with a meat hammer. Cut each breast into smaller pieces (3×4 inch (7×10 cm)). Mix olive oil with minced garlic, paprika, and sweet chili sauce.
2. Marinate chicken and store in a ziplock bag or a covered bowl for 30 minutes. Preheat the oven to 430F (220C).
3. Cut red bell pepper and white onions into thin strips. Take a few pieces of green beans, red bell pepper, and white onion. Wrap them up with chicken and secure with toothpicks.
4. Bake for 25 minutes in the oven.

6. Shrimp Buddha Bowls

Shrimp Buddha Bowls is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT30M · Cook: PT50M · Total: PT80M · Yield: [‘4’, ‘4 bowls’]

These Shrimp Buddha Bowls are so good! Garlickly, naturally sweet, filling and delicious. These bowls are low calorie, high protein, gluten-free and dairy-free.

Ingredients

• 1 lb shrimp (precooked)
• 1 tsp olive oil
• 1 tsp garlic powder
• 1 tsp paprika
• 1 large sweet potato (peeled and cubed)
• 1 tbps olive oil
• 1 tsp garlic powder
• ½ lb asparagus (trimmed)
• ½ tbsp olive oil
• 1 tsp garlic powder
• 4 cups kale (chopped)
• 1 tsp olive oil
• 1 tsp wholegrain mustard
• ½ cup dry quinoa (cooked according to instructions)
• salt and black pepper (to taste)
• 1 tbsp wholegrain mustard
• 1 tbsp apple cider vinegar
• 1 tbsp olive oil
• 1 tbsp honey

Instructions Vegetables

1. Preheat the oven to 400F. In a large bowl, combine sweet potato with 1 tbsp olive oil and 1 tsp garlic powder. Spread them on a baking sheet, leaving some space for asparagus for later, and pop into the oven for 20 minutes.
2. Combine asparagus with ½ tbsp olive oil and 1 tsp garlic powder. Put aside.
3. Heat up your frying pan. Add in the kale, 1 tsp olive oil, and 1 tsp wholegrain mustard. Sauté for about 3-5 minutes, mixing throughout. Remove from heat and transfer to a bowl.
4. After the sweet potatoes have cooked for 20 minutes, take out the baking sheet and add in the asparagus. Pop into the oven for another 15 minutes.

Quinoa

1. While cooking vegetables, make quinoa according to instructions with a pinch of salt and black pepper. Takes about 10 minutes to cook in total.

Shrimp

1. Heat up the frying pan that had kale in it. Add 1 tsp olive oil, then shrimp, cover with garlic powder and paprika. Let it cook for 4-6 minutes, flipping them midway so they cook throughout.
2. Remove from heat.

Dressing

1. Combine all the ingredients for the dressing in a small bowl. Give it a good mix.

Meal prep assembly

1. Assemble 4 meal prep bowls, starting with quinoa, then kale, sweet potatoes, and asparagus. Top up with shrimp and drizzle with the dressing.
2. Store in the fridge for up to 3-4 days. Enjoy cold or reheated.

7. Air Fryer Salmon

Air Fryer Salmon is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT7M · Total: PT17M · Yield: [‘2’, ‘2 salmon fillets’]

Elevate your dinner with our healthy air fryer salmon recipe. Enjoy a guilt-free meal that’s rich in omega-3 fatty acids and low in calories! This high protein, low calorie, and low carb dinner is the easiest family dinner you’ll make.

Ingredients

• 2 x salmon fillets (fresh or slightly smoked)
• 2 tbsp soy sauce (low sodium)
• ½ tsp apple cider vinegar
• 1 tbsp honey
• 1 tsp onion powder
• 1 tsp garlic powder
• 1 tsp sesame seeds

Instructions

1. Mix together the sauce. Pour it over the salmon fillets and let them sit with the skin facing upwards for 5-10 minutes.
2. Preheat the air fryer for 5 minutes.
3. Spray the air fryer with 2 pumps of olive oil to prevent sticking and place the salmon fillets skin down. Pour over the sauce, making sure it covers the fillets beautifully.
4. Air fry for 7 minutes at 400F (200C).
5. Let them cool down for a few minutes before serving.

8. Teriyaki Chicken Lettuce Wraps

Teriyaki Chicken Lettuce Wraps (Low Calorie) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT13M · Total: PT28M · Yield: [‘5’, ‘5 lettuce wraps’]

These teriyaki chicken lettuce wraps are crunchy, umami, and sweet. They’re low calorie, great for meal prep, high protein and dairy-free.

Ingredients

• 1 lb boneless skinless chicken breasts (diced)
• 1 tsp olive oil
• 1/4 cup soy sauce (preferably low sodium)
• 1/4 cup water
• 1 tbsp honey
• 1 tbsp rice vinegar
• 1 tbsp cornstarch
• 1 tsp sesame oil
• 2 tsp fresh ginger (grated)
• 2 cloves of garlic (minced)
• Sweet gem lettuce
• 1 tsp sesame seeds
• green onion (sliced)

Instructions

1. Start by combining soy sauce, water, honey, rice vinegar, sesame oil, cornstarch, ginger, and garlic in a bowl.
2. Now, heat the olive oil in a skillet over medium-high heat. Add in chicken and cook it for 5 minutes on one side. After, flip the chicken with a spatula and cook for additional 3 minutes. The chicken should be slightly brown.
3. Pour the sauce into the skillet and cover all the chicken. Lower the heat and cook for another 3-5 minutes until the sauce thickens up.
4. Layout your sweet gem lettuce leaves and fill them up with teriyaki chicken.
5. Top with sesame seeds and green onion.

9. Keto Chicken Salad

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

Recipe details: Prep: PT15M · Cook: PT40M · Total: PT55M · Yield: [’12’, ’12 salad leaves’]

With just 1g net carbs, this chicken salad is super delicious, nutritious, and most important keto-friendly. It’s a lovely lunch or dinner meal that could be easily meal prepped. While it’s ketogenic, the salad is refreshing and filling.

Ingredients

• 3 chicken breasts
• 1 tbsp olive oil
• salt and black pepper (to taste)
• 2 boiled eggs (peeled and chopped)
• 1/2 cup greek yogurt
• 1 tsp dijon mustard
• 1 tsp fresh lemon juice
• 1 stalk celery (diced)
• 1 tbsp fresh dill (chopped)
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• pinch salt and black pepper
• Sweet gem lettuce (for serving)

Instructions

1. Chicken
2. Preheat the oven to 350F (180C). Place your chicken on a baking tray and season it with salt and pepper. Then, cover it in olive oil.
3. Bake the breasts in the oven for 30 minutes until the chicken is fully cooked.
4. Once the chicken cools down, shred it with a fork.
5. Salad
6. Add the rest of the ingredients except for sweet gem lettuce leaves into a bowl. Mix in the chicken and combine all the ingredients.
7. Fill the lettuce leaves with the chicken salad and enjoy it!

10. Broccoli Bacon Cheddar Chicken

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

Recipe details: Prep: PT10M · Cook: PT25M · Total: PT35M · Yield: [‘4’, ‘4 chicken breasts’]

Savor a tasty, comforting meal with this delicious and easy to make Broccoli Bacon Cheddar Chicken. The perfect high protein meal for your keto meal plan.

Ingredients

• 1 tbsp olive oil
• 2 large chicken breasts
• salt and black pepper (to taste)
• 1 tbsp Italian seasoning
• 2 cups broccoli florets (blanched, chopped)
• 6 strips bacon (cooked, chopped)
• ⅓ cup mozzarella cheese (shredded)
• 1 cup cheddar cheese (shredded)

Instructions

1. Preheat the oven to 400F. Grease a casserole dish with olive oil.
2. Take the chicken breasts and slice them in half horizontally. That will leave you with 4 thin chicken breasts to work with.
3. Place chicken breasts on the bottom of the casserole, season with salt and black pepper, and sprinkle with Italian seasoning.
4. Cover with chopped broccoli, bacon, mozzarella cheese and cheddar cheese.
5. Bake in the oven, uncovered, for 20-25 minutes until the chicken has cooked through completely.

11. Easy Healthy Lasagna

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

Recipe details: Prep: PT15M · Cook: PT30M · Total: PT45M · Yield: [‘6’, ‘6 servings’]

This Easy Healthy Lasagna recipe is the perfect family-friendly dish. It has all of the goodness of classic lasagna, but lightened up and packed with protein for a skinny version of the traditional recipe!

Ingredients

• 1 pound Italian seasoned ground turkey or regular ground turkey, chicken, or lean beef ((I used the 93% lean ground turkey))
• 16 ounces (2 cups) marinara sauce
• 1-1/2 cups fat-free cottage cheese (can use full fat or fat free)
• 1/4 cup shredded Parmesan cheese
• 1 teaspoon Italian seasoning
• 6 oven-ready lasagna noodles (can use gluten free)
• 4 ounces (1 heaping cup) light mozzarella, shredded (can use full fat or fat free)
• Finely chopped fresh parsley, optional for garnish

Instructions

1. In a large skillet cook ground turkey. Once cooked, stir in marinara sauce, set aside.
2. Meanwhile, in a medium mixing bowl, combine cottage cheese, Parmesan cheese and Italian seasoning.
3. Preheat oven to 350ºF and in an 8 x 8 to 8 x 11″ baking dish that has been sprayed with nonstick cooking spray, layer 1/3 meat sauce (more sauce than meat), 2-3 noodles, and 1/2 cottage cheese mixture.
4. Repeat layering process with meat sauce, noodles and then cottage cheese mixture.
5. One more layer of meat sauce and then top with mozzarella.
6. Cover with tin foil. Bake for 20 minutes at 350ºF. Remove tin foil and bake for another 10 minutes.
7. Let rest for 10 minutes before serving. Enjoy a large serving! Makes 6 HUGE servings!

12. Chicken Zucchini Pasta

Chicken Zucchini Pasta (Low Calorie, High Protein) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT15M · Total: PT30M · Yield: [‘3’, ‘3 plates’]

Bring in Asian flavors with this low-calorie, high protein chicken zucchini pasta. It’s sweet, umami, and spiced.

Ingredients

• 1 chicken breast (cubed)
• 2 tbsp olive oil
• 2 white onions (spiralized)
• 4 small zucchini (spiralized)
• 4 tbsp soy sauce (low sodium)
• 2 tbsp honey
• 3 garlic cloves (minced)
• 2 tsp fresh ginger (grated)
• 1 tsp cornstarch
• 1 tbsp sesame oil

Instructions

1. First, pat dry spiralized zucchini with a paper towel.
2. Heat olive oil in a wok over medium heat and add in the chicken. Cook for 3 minutes.
3. Add onions and cook for 4-5 minutes until they’re tender. Make sure you’re stirring throughout the whole time.
4. Stir spiralized zucchini and continue cooking for another 2 minutes or so.
5. While cooking, combine together the sauce ingredients in a separate bowl.
6. Add in the sauce, stir and continue cooking for another 5 minutes until zucchini is tender and chicken is cooked, and the sauce has thickened a little bit.
7. If there is still too much liquid, just add in more cornstarch.

13. Low Carb Butter Chicken Meatballs

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

Recipe details: Prep: PT20M · Cook: PT30M · Yield: [’24’, ’24 Meatballs’]

These Butter Chicken Meatballs combine juicy and tender, spiced meatballs with a rich and creamy tomato-based sauce, delivering all the bold flavors of classic butter chicken in an easy, comforting dish. Perfect for serving over rice or with naan, this homemade recipe is a flavorful, restaurant-quality meal that’s simple enough for a weeknight dinner.

Ingredients

• 1 lb. Ground Chicken
• 1/4 cup Plain Bread Crumbs (sub with gluten free bread crumbs or almond flour )
• 1 Egg
• 2 Garlic Cloves (minced)
• 1 tsp. Lemon Zest
• 1/2 tsp. Salt
• 1/4 tsp. Dried Ginger
• 1 tsp Cumin Powder
• 1 tsp. Curry Powder
• 1 tsp. Garam Masala
• 3 tbsp. Butter or Ghee
• 1/4 cup Onion (finely minced)
• 1/4 tsp. Ginger (fresh works best but you can sub with dried)
• 2 Garlic Cloves (minced)
• 2 Tbsp. Tomato Paste
• 2 cups Coconut Milk (full fat works best )
• 1 tsp Salt
• 1 tsp. Cumin
• 1/2 tsp. Garam Masala
• 1/2 tsp Coriander powder

Instructions Butter Chicken Meatball Prepartion

1. Preheat your oven to 375 F. and line a baking sheet with foil.
2. In a large mixing bowl, combine all the meatball ingredients. Mix well to combine by using your hands.
3. Use a cookie scoop or tablespoon sized measuring spoon to make even sized meatballs. This will make approxiamtely 24 meatballs.
4. Place each meatball onto the prepared baking sheet, slightly spaced out. on the Bake for 12 minutes. Broil the meatballs for 2-3 minutes or until slightly browned on the tops. Remove from the oven and set them aside.

Butter Chicken Sauce Preparation

1. While the meatballs are baking, melt the butter or ghee in a large saucepan on medium-low heat. Once melted add in the small diced onion. Sauté until translucent, about 4-5 minutes.
2. Add the garlic and all the remaining spices (salt, cumin, garam masala, and coriander). Allow this to cook on low until it smells fragrant.
3. Whisk in the tomato paste, then slowly whisk in the full fat coconut milk. If your heat is too high the sauce can separate, so watch your temperature and whisk often.
4. Add the chicken meatballs into the sauce to fully coat and combine. Let them simmer for 2-3 minutes before serving over basmati rice or with naan.

14. High Protein Spicy Chicken & Chickpeas

High Protein Spicy Chicken & Chickpeas is a practical addition to this collection, with a straightforward method and adaptable serving options.

Ingredients

• 1 lb chicken breast, cut into bite-sized pieces
• 1 tablespoon olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 can (15 oz) chickpeas, drained and rinsed
• 1 can (14.5 oz) diced tomatoes
• 1 teaspoon paprika
• 1/2 teaspoon cayenne pepper (adjust to taste)
• 1 teaspoon ground cumin
• Salt and pepper to taste
• 1 cup fresh spinach or kale (optional)
• Lemon wedges for serving

Instructions

1. 1. Sauté onion and garlic in oil until translucent.
2. 2. Add chicken; cook until browned.
3. 3. Stir in chickpeas, tomatoes, and spices; simmer 10–15 minutes.
4. 4. If using greens, stir in and cook 1–2 minutes.
5. 5. Squeeze lemon over top; adjust seasoning; serve.

15. Vegan Lentil Loaf

Vegan Lentil Loaf is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT25M · Cook: PT60M · Total: PT95M · Yield: [‘8’]

A gluten-free vegan “meatloaf” made from cooked lentils and rice. Perfect for a main course and delicious served with gravy or vegan cheese sauce.

Ingredients

• 1 tablespoon flax meal
• 2 1/2 tablespoons water (to mix with the flax)
• 2 cups dry lentils ((about 3 cups cooked lentils))
• 2 cups cooked rice
• 3 tablespoons olive oil
• 2 medium onions (peeled and diced)
• 2 cloves garlic (minced)
• 1 teaspoons salt ((divided))
• 1/4 teaspoon pepper
• 1 tablespoon Bragg’s Liquid Aminos ((Tamari or soy sauce))
• 2 teaspoons poultry seasoning (or sage, Italian seasoning, or other herbs of choice.)
• 2 tablespoons nutritional yeast
• 1/4 cup Ketchup (or other sauce of choice.)

Instructions

1. Cook rice according to package directions.
2. Make a flax egg by mixing 1 tbsp of flax meal with 2 1/2 tbsp of water and set aside for at least 5 minutes.
3. Boil lentils in 2 quarts of water for 18 minutes, then drain.
4. While the lentils are cooking, dice 2 onions, and saute them in olive oil over low heat.
5. Sprinkle the onions with 1/2 tsp salt, 2 tsp poultry seasoning, and 2 cloves minced garlic. Continue to saute over low heat for 10-12 minutes until translucent.
6. Add 2 cups cooked rice, cooked lentils, cooked onions (and/or other cooked veggies), 2 tbsp nutritional yeast, 1 tablespoon Bragg’s Liquid Aminos, 1/2 tsp salt, and flax egg to a food processor and pulse a few times until everything is combined and partially mashed together.
7. Fill an oiled bread loaf pan with the mixture and pack it down tightly and top with ketchup or other sauce of your choice.
8. Bake at 350°F (177°C) for 1 hour. Top with another layer of ketchup. Allow cooling for about 15 minutes before slicing.

16. Turkey Taco Skillet

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

Ingredients

• 1 lb ground turkey
• 1 tablespoon olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 bell pepper, diced
• 1 cup corn kernels
• 1 can (15 oz) black beans, rinsed
• 1 can (14.5 oz) diced tomatoes
• 2 tablespoons taco seasoning
• 1 teaspoon chili powder
• 1 cup shredded cheddar cheese
• Optional toppings: avocado, sour cream, cilantro

Instructions

1. 1. Sauté onion and garlic in oil until softened.
2. 2. Add turkey; cook until browned.
3. 3. Add pepper, corn, beans, tomatoes, and spices; simmer 8–12 minutes.
4. 4. Top with cheese; cover until melted.
5. 5. Serve with toppings of choice.

17. Balsamic Tofu

Balsamic Tofu is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT10M · Total: PT20M · Yield: [‘4’]

Balsamic Tofu is a vegan and gluten free dish that comes together in just 20 minutes. Perfect for weeknight dinner or meal prep lunch!

Ingredients

• 1 14-oz. block extra-firm or super-firm tofu
• 4 Tbsp. extra-virgin olive oil, divided
• 1/2 tsp. kosher salt, divided
• 1/2 cup high quality balsamic vinegar
• 1 Tbsp. lower-sodium soy sauce
• 1 Tbsp. pure maple syrup
• 2 garlic cloves, minced
• 2 tsp. Dijon mustard
• 2 tsp. fresh chopped rosemary
• 2 tsp. fresh thyme leaves
• 1 tsp. freshly ground black pepper
• 1 12-oz. jar roasted red peppers, drained and thinly sliced
• Jasmine rice for serving

Instructions

1. Wrap the block of tofu in a kitchen towel and firmly press on all sides to remove moisture. Slice into equal size cubes, and season with 1/4 tsp. salt.
2. Combine balsamic, soy sauce, maple syrup, garlic, Dijon, rosemary, thyme, black pepper, 2 Tbsp. olive oil and remaining 1/4 tsp. salt in a glass measuring cup or bowl; stir with a whisk. Set aside.
3. Heat remaining 2 Tbsp. oil in a large nonstick skillet over medium-high. Once hot, add tofu and cook 7 to 8 minutes, turning to brown all sides, until golden and crisp. Reduce heat to medium-low, pour in balsamic marinade, and cook 1 minute, stirring often until marinade begins to reduce and coat the cubes of tofu. Stir in roasted red pepper; remove from heat.
4. Serve Balsamic Tofu over rice or grain of choice.

18. Mexican Soup With Chicken

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

Recipe details: Prep: PT5M · Cook: PT15M · Total: PT20M · Yield: [‘5’]

This Mexican soup is fresh, flavourful and perfect for lunch or dinner! Shredded chicken, corn, black beans and vegetables are simmered in a rich tomato base that is loaded with Mexican flavours. Top it with some crunchy tortilla chips, avocado and lime for the perfect meal.

Ingredients

• 2 chicken breasts (500 grams. Or, add some leftover chicken at the end.)
• 5 cups liquid chicken stock (or use vegetable stock if preferred)
• 1 brown onion (chopped)
• 2 small carrots (finely diced)
• 2 celery stalks (diced)
• 1-2 potatoes (finely diced)
• 1 cup corn kernels (frozen)
• 4 garlic cloves (chopped)
• 1/2 tablespoon dried oregano
• 1 1/2 cups black beans (canned)
• 1 1/2 cups diced canned tomatoes (or passata)
• 2 tablespoons tomato paste (heaped)
• 1/2 teaspoon dried chilli (or, to taste)
• 1/2 tablespoon sweet paprika
• 1/2 tablespoon cumin (ground)
• juice of 1/2 a lime (juice of half a lime)
• sour cream
• chopped avocado
• fresh coriander ((cilantro))
• Mexican cheese blend (grated)
• tortilla strips (tortilla chips, crumbled)
• lime wedges
• guacamole
• jalapenos
• crumbled tortilla chips (plain, salted)

Instructions For stove top

1. Slice the chicken breasts into 2-3 pieces each and place all of the ingredients into a large pot.
2. Bring the soup to a boil and then simmer over medium heat for around 15 minutes, or until the vegetables are tender and the chicken is cooked through.
3. Once cooked, carefully remove the chicken from the soup and place onto a board. Using two forks, shred the chicken into small pieces and stir back through the soup.
4. Serve immediately in bowls and add your favourite toppings (sour cream, Mexican cheese, chopped avocado, guacamole, fresh coriander, lime wedges, jalapenos or crumbled tortilla chips). Enjoy!

For slow or pressure cooker

1. Place all of the soup ingredients together in the slow or pressure cooker pot.
2. For slow cooker, select either ‘LOW’ setting for 6-8 hours or ‘HIGH’ setting for 3-4 hours. For pressure cooker, select the ‘SOUP’ setting, or ‘manual’ setting and cook for 15 minutes (allow time for pressure to build as well).
3. Once cooked, remove the chicken and shred with two forks. Return the chicken to the soup and stir through.
4. Serve immediately in bowls and add your favourite toppings (sour cream, grated cheese, chopped avocado, guacamole, fresh coriander, lime wedges, jalapenos and crumbled tortilla strips). Enjoy!

19. Keto Egg Salad

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

Recipe details: Prep: PT10M · Cook: PT10M · Total: PT20M · Yield: [‘2’, ‘2 bowls’]

Prepare this keto egg salad in just minutes and have it ready for lunch or dinner. It’s flavorful and yummy. On top of that, vegetarian, gluten-free, and keto-friendly.

Ingredients

• 6 large eggs (hard-boiled, chopped)
• 5 tbsp greek yogurt
• 1 tsp fresh lemon juice
• 1 tsp yellow mustard
• ½ tsp garlic powder
• ½ tsp onion powder
• ¼ tsp salt
• ¼ tsp black pepper
• 4 tbsp fresh parsley (chopped)

Instructions

1. Stir together eggs, greek yogurt, lemon juice, mustard, garlic powder, onion powder, salt, black pepper, and 1 tablespoon of fresh parsley.
2. Sprinkle the remaining parsley on the salad before serving.

20. Sheet Pan Bruschetta Chicken

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

Recipe details: Prep: PT10M · Cook: PT35M · Total: PT45M · Yield: [‘4’, ‘4 servings’]

This Sheet Pan Bruschetta Chicken is a healthy low-carb dinner idea made with fresh veggies – plus, the entire recipe only uses one pan!

Ingredients

• 1 tbsp olive oil
• 3 Yukon gold potatoes (chopped into 1-inch pieces)
• 4 chicken cutlets
• 1 tbsp Italian seasoning, divided
• Salt & pepper (to taste)
• 4 oz fresh mozzarella
• 1 tbsp olive oil
• 5 plum tomatoes (diced)
• 4 cloves garlic (minced)
• 1/4 cup fresh basil (finely chopped)
• 1/2 tsp salt
• 1/4 tsp pepper

Instructions

1. Preheat oven to 425F. Toss potatoes with a bit of olive oil, then season with salt and pepper. Bake for 20 minutes.
2. Meanwhile, add a bit of olive oil to the chicken, then rub with Italian seasoning and season with salt and pepper. Bake in oven alongside the potatoes for another 15 minutes.
3. Meanwhile, combine all ingredients for bruschetta and slice up fresh mozzarella to top chicken with.
4. In the last 2 minutes of cook time, add mozzarella to the chicken and bake until melted.
5. Remove chicken and potatoes from oven and top chicken with bruschetta. Serve and enjoy!

21. Beef Stew

Slimming World Beef Stew is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT1H45M · Cook: PT10M · Total: PT1H55M · Yield: 4

Come and make this rich and delicious slimming world beef stew. It’s very nutritious and healthy. Learn how to cook food with low amounts of syns. Enjoy!

Ingredients

• 15ml (1 tbsp) corn flour/corn starch
• 500g (1 lb) braising beef, trimmed and cut into small cubes
• 1 medium onion, peeled and sliced
• 1 orange, grated rind and juice
• 15ml (1 tbsp) tamari
• few sprigs of fresh thyme leaves

Instructions

1. Put the corn flour into a paper bag. Season with salt and pepper, then add the meat cubes and toss to coat.
2. Spray a flameproof casserole with low calorie cooking oil and gently fry the onion in the oil until softened.
3. Add the meat and fry while turning to seal, until evenly browned.
4. Stir in the orange rind, thyme, orange juice and tamari.
5. Top up with water or stock, bring to the boil and top with the lid.
6. Bake in a preheated oven at 170°C/fan150°C/325°F/gas mark 3 for about 1½ hours.

22. Buttered Cod

Buttered Cod is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT6M · Total: PT16M · Yield: [‘4’, ‘4 plates’]

All you need is a pan to make this wonderful buttery cod. It’s garlicky and lemony, and ready in just 16 minutes! Gluten-free, keto, low-carb and high-protein.

Ingredients

• 1 1/2 lbs cod fillets (cut into smaller pieces)
• 6 tbsp unsalted butter
• ¼ tsp garlic powder
• 1/4 tsp onion powder
• ¾ tsp paprika
• ½ tsp salt
• ¼ tsp ground black pepper
• 1/2 lemon (juiced)
• Fresh parsley (chopped)
• Lemon slices

Instructions

1. In a small bowl, combine garlic powder, onion powder, paprika, salt and black pepper
2. Season the cod pieces with the mixture of seasoning.
3. Heat up a large skillet over medium-high heat with 2 tbsp of butter. Add in the cod and cook for 2 minutes.
4. Lower the head and gently flip the cod. Add the remaining butter and cook for another 3-4 minutes.
5. Let the butter completely melt and fish cook. Don’t overcook so the cod doesn’t completely fall apart.
6. Drizzle the skillet with freshly squeezed lemon juice garnish with parsley and lemon slices.

23. Skinny Chicken Alfredo Stuffed Spaghetti Squash

Skinny Chicken Alfredo Stuffed Spaghetti Squash is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT55M · Total: PT65M · Yield: [‘4’]

Skinny Chicken Alfredo Stuffed Spaghetti Squash is a delicious spin on the beloved Italian staple! This easy recipe is low in calories and high in fiber and protein. Your family will love it!

Ingredients

• 1 medium-sized spaghetti squash
• 2 Tbsp. extra-virgin olive oil
• 1/2 cup chopped shallots
• 3 garlic cloves, minced
• 2 Tbsp. all-purpose flour
• 2 cups 2% reduced-fat milk
• 2 Tbsp. fresh lemon juice
• 1/4 cup grated Parmesan cheese
• 1/2 tsp. kosher salt
• 1/2 tsp. freshly ground black pepper
• 2 cups shredded rotisserie chicken
• 1/2 cup shredded mozzarella cheese
• Finely chopped parsley for garnish

Instructions

1. Preheat oven to 400°F.
2. Use a large knife to cut the spaghetti squash lengthwise from stem to tail. Lightly coat the flesh with cooking spray, and place cut-side down on a baking sheet. Bake for 30 to 40 minutes, under tender. Let sit until cool enough to handle.
3. Meanwhile, heat oil in a large skillet over medium heat. Add shallots and garlic; cook 3 minutes, until soft. Whisk in flour, and cook 2 minutes. Gradually stream in milk, and whisk until smooth. Gently simmer until thickened, about 3 to 4 minutes. Whisk in lemon juice, Parmesan cheese, salt, and pepper. Remove from heat and stir in shredded chicken.
4. Scrape out and discard the seeds of the spaghetti squash. Use a fork to scrape out all of the spaghetti-like strands, and stir them into the chicken Alfredo mixture.
5. Fill empty squash boats evenly with chicken Alfredo mixture, and sprinkle mozzarella cheese overtop. Return to oven and bake for 10 minutes. Set broil to HIGH and broil for 2 minutes, or until cheese is golden in some spots. Remove from oven and garnish with fresh parsley.

24. Healthy Turkey Skillet Burrito

Healthy Turkey Skillet Burrito is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Cook: PT18M · Total: PT28M · Yield: [‘4’, ‘4 servings’]

Healthy Turkey Skillet Burrito is a low calorie dinner recipe that is high protein and high fiber. The perfect weight loss meal!

Ingredients

• 1 green bell pepper (diced)
• 1 red bell pepper (diced)
• 1 yellow bell pepper (diced)
• 1/2 cup red onion (diced)
• 2 tablespoons garlic (minced)
• 2 tablespoons extra virgin olive oil
• 1 lb ground turkey (99% lean)
• 15 oz black beans (canned)
• 1 1/2 cup salsa
• 1 teaspoon cumin
• 1/2 teaspoon smoked paprika
• 1/4 teaspoon coriander
• Salt and pepper to taste
• Optional Greek yogurt and salsa mixed together for topping

Instructions

1. Add extra virgin olive oil to a large skillet and bring to medium heat. Add the red onion, bell peppers, garlic, salt and pepper. Stir and cook 5-7 minutes until the veggies are almost soft.
2. Add the ground turkey to the skillet with the cumin, smoked paprika and coriander then use a spatula to break up the meat as it cooks. Cook another 5-7 minutes until the meat is browned.
3. Drain the black beans and rinse in a colander. Add the beans and salsa to the skillet. Stir and cook another 2-3 minutes to heat the beans.
4. Serve immediately with optional toppings recommended in the blog post. Store leftovers in the refrigerator up to 5 days.

25. Mexican Zucchini & Ground Beef Skillet

Mexican Zucchini and Ground Beef Skillet is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT25M · Total: PT30M · Yield: [‘6’, ‘6 servings’]

This easy Mexican zucchini and ground beef skillet is a flavorful and low-carb meal that combines the hearty texture of ground beef with the mild sweetness of zucchini. This recipe brings together the warmth of Mexican spices and the wholesome goodness of fresh ingredients, making it an excellent choice for a quick, keto dinner. Plus, it’s all cooked in one skillet, making cleanup a breeze!

Ingredients

• 2 medium zucchini (sliced and quartered)
• 1 1/2 pounds ground beef
• 2 cloves garlic (minced)
• 10 ounces Mexican style diced tomatoes with green chilis ((salsa or diced tomatoes could be used), canned)
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1 teaspoon salt
• 1/2 teaspoon black ground pepper
• 1/2 teaspoon onion powder
• 1/4 teaspoon crushed red pepper flakes

Instructions

1. Brown ground beef with minced garlic, salt, and pepper. Cook over medium heat until meat is browned.
2. Add tomatoes and remaining spices. Cover and simmer on low heat for another 10 minutes.
3. Add the zucchini. Cover and cook for about 10 more minutes until zucchini is cooked, but still firm.

26. 3-Ingredient Breakfast Skillet

3-Ingredient Breakfast Skillet is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT2M · Cook: PT17M · Total: PT19M · Yield: [‘6’, ‘6 small plates’]

This extra easy breakfast skillet requires only 3 ingredients. It’s yummy, nutritious, full of flavors and, on top of it all, keto, Whole30, gluten-free and dairy-free.

Ingredients

• 1 tsp olive oil
• 1 lb ground beef
• 1 cup salsa sauce
• 6 medium eggs

Instructions

1. Take out a large skillet, add olive oil, and heat it to medium-high heat.
2. Add in the beef and cook occasionally, stirring until it’s no longer pink.
3. Add in salsa sauce and let it cook for another 2-3 minutes.
4. Break in the eggs, cover the skillet, and let them cook for around 6-7 minutes until the eggs have cooked through.
5. Garnish with chopped green onion if you fancy.

27. Mediterranean Stuffed Salmon

Mediterranean Stuffed Salmon is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT25M · Total: PT40M · Yield: [‘4’, ‘4 salmon fillets’]

This flavorful salmon is filled with a delicious mix of spinach, feta, and sun-dried tomatoes. A healthy, high protein dinner that’s low-carb and gluten-free.

Ingredients

• 1/2 cup sun-dried tomatoes (drained and roughly chopped)
• 3 cups baby spinach
• 1/2 cup feta cheese (crumbled)
• 2 tsp Italian seasoning
• 1/2 tsp sea salt
• 1 1 lb sockeye salmon fillet
• Cooking spray
• Sea salt (to taste)

Instructions

1. Preheat the oven to 350F. Line a baking sheet with parchment paper.
2. Heat up a small saucepan over medium-high heat. Add in the sun-dried tomatoes and bring them to a sizzle. Add in the baby spinach and cook until wilted. Don’t be afraid to move it around with a spatula.
3. Remove the saucepan from the heat and add in feta cheese, Italian seasoning, and salt. Give it all a very good stir.
4. Take the sockeye salmon fillet, pat it dry with paper towels, and cut it into 4 equal-sized fillets. Now, cut each fillet lengthwise without fully cutting through and leaving 1/2 inch of the fillet still attached.
5. Spray the salmon fillets with cooking spray lightly. Sprinkle with the sea salt and place on the baking sheet with parchment paper.
6. Stuff each salmon fillet with the stuffing mixture.
7. Pop into the oven and bake in for 25-30 minutes until the salmon has cooked through. Serve warm.

28. General Tso’s Tofu

General Tso’s Tofu is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT40M · Cook: PT15M · Total: PT55M · Yield: [‘4’]

This General Tso’s tofu is salty, sweet, spicy and so flavorful it will go straight onto your regular dinner rotation. Better than take-out.

Ingredients

• 16 ounces Extra Firm Tofu ((450g))
• 1 Tbsp Sesame Oil
• 1 Tbsp Maple Syrup
• 1/8 tsp Cayenne Pepper
• 4 Tbsp Cornstarch
• 1 Tbsp Sesame Oil (for frying)
• 1 Tbsp Sesame Oil
• 1 Tbsp Minced Ginger
• 1 tsp Crushed Garlic
• 1/4 tsp Red Chili Flakes
• 1 Tbsp Rice Vinegar
• 1 Tbsp Sesame Oil
• 2 Tbsp Soy Sauce*
• 1 Tbsp Hoisin Sauce*
• 1 tsp Onion Powder
• 2 Tbsp Coconut Sugar
• 1 Tbsp Cornstarch
• 1/4 cup Vegetable Stock ((60ml))

Instructions

1. Press the tofu for 30 minutes either using a tofu press or by placing the tofu onto a plate with another plate on top of it and then putting something heavy on top like a heavy pot.
2. While the tofu is pressing, you can prepare your sauce by just mixing all the ingredients up in a measuring jug. Set aside.
3. When the tofu is pressed, cut it into cubes and place it into a container with a lid. Add sesame oil, maple syrup and cayenne pepper and then seal the container and gently rotate it so that the tofu is evenly coated.
4. Then add in the cornstarch to the container, 1 tablespoon at a time and gently toss until the tofu is well coated.
5. Add the sesame oil to a frying pan and when hot add in the battered tofu and gently fry until golden brown. Remove the tofu from the pan.
6. Add the sesame oil, minced ginger, crushed garlic and red chili flakes to the frying pan and fry until toasted and then add the tofu back in.
7. Pour over the sauce and flash fry for 1 minute to coat the tofu with the sauce. Don’t fry it for too long or the batter will start coming off the tofu.
8. Serve with basmati rice and chopped chives.

29. Burger in a Bowl

Healthy Burger in a Bowl is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT13M · Cook: PT7M · Total: PT20M · Yield: [‘4’, ‘4 bowls’]

This burger in a bowl is a healthier, low carb version of your regular burgers. Just as packed with flavor but without the carbs. Makes for a perfect high protein, low carb, low calorie, gluten-free lunch.

Ingredients

• 1 large head romaine lettuce (chopped)
• 1 lb lean ground beef
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tsp Italian seasoning
• Salt and black pepper (to taste)
• 4 tbsp sour cream
• 4 tbsp ketchup
• 2 tbsp soy sauce
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp maple syrup
• Salt and black pepper (to taste)
• 1 avocado (sliced)
• 1/2 red onion (sliced)
• 2 large pickles (sliced)
• 1 cup cherry tomatoes (halved)

Instructions

1. Heat up your skillet and add in beef mince. Add garlic powder, onion powder, Italian seasoning, salt and black pepper. Cook until browned for about 5-7 minutes.
2. Remove excess liquid and remove from the heat.
3. Combine all the sauce ingredients to make burger sauce.
4. Assemble your bowls. Add in a layer of lettuce, ground beef, cover with avocado, red onion, pickles and cherry tomatoes.
5. Drizzle the bowls with burger sauce and add a sprinkle of salt and black pepper.

30. Lemon Basil Chicken

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

Recipe details: Prep: PT10M · Cook: PT10M · Total: PT80M · Yield: [‘4’]

This lemon basil chicken is made with chicken breasts marinaded in lemon juice, fresh basil, honey and garlic for a juicy and flavourful meat. The perfect healthy dinner! Paleo and naturally gluten free.  

Ingredients

• 2 large chicken breasts (about 1.5 lbs / 680 grams total)
• 8 tbsp lemon juice (from about 3 large lemons)
• 1 1/2 tbsp honey
• 2 tbsp water
• 3 cloves garlic (minced)
• 12 fresh basil leaves (roughly chopped)
• salt (to taste)
• freshly cracked pepper (to taste)
• 1/2 tbsp olive oil
• fresh parsley (chopped, to serve – optional )

Instructions

1. Cut chicken breasts in half lengthwise to make 4 pieces (try to make them equal sized for an even cooking). Set aside.
2. Prepare the marinade. In a large glass bowl combine lemon juice, honey, water, garlic and basil. (You can also use a large ziplock bag: add all the ingredients, seal and shake to combine).
3. Place chicken in the marinade bowl (or ziplock bag) and toss so that all the breasts are covered with marinade. Cover bowl with plastic wrap, refrigerate and marinate for one hour (or at least 30 minutes). 
4. When chicken has marinated, heat olive oil in a non stick skillet, on high heat. Remove chicken from marinade, paying attention to remove all the garlic and basil leaves that may have sticked to the breasts (they would burn while cooking).
5. When skillet is very hot, brown chicken breasts 2 minutes per side (4 minutes total). Pour the marinade in the skillet and mix well to get all the meat juices. Bring to a boil (this will happen very quickly) and cook for one minute. 
6. Reduce to a rapid simmer (medium heat) and cook for 5 more minutes, basting the sauce over the chicken breasts regularly. Chicken is ready when no longer pink inside (don’t over cook to make sure chicken isn’t dry).
7. To serve, place chicken on a plate, and spoon sauce on top. Scatter fresh basil or parsley, if using, and serve.
8. Sides suggestion: mashed potatoes or mashed cauliflower to soak up all the sauce, with a green salad on the side. 

31. Crustless Quiche Recipe

Easy Crustless Quiche Recipe is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT15M · Cook: PT45M · Total: PT60M · Yield: [‘8’, ‘8 pieces’]

This delicious crustless quiche is a casserole-style quiche made without crust. Customize it with spinach, bacon, broccoli, or other cheeses for special occasions or easy breakfast on the go.

Ingredients

• 2 tablespoons Olive Oil (or preferred oil)
• 1/2 medium Onion (diced (1 cup))
• 1/2 large Bell Pepper (diced (1/2 cup))
• 8 ounces Mushrooms (sliced (2 cups))
• 3 cloves Garlic (minced)
• 1/4 pound Kale (finely chopped (4 cups))
• 8-12 Eggs
• 1 cup Milk (any variety)
• 1/2 teaspoon Salt
• 1/4 teaspoon Black Pepper
• 1 teaspoon Fresh Thyme (or 1/4 teaspoon dried thyme)
• 1 cup Shredded Asiago Cheese (or preferred cheese)

Instructions

1. Preheat oven to 350°F. Coat a 9 x 9 baking dish with cooking spray or oil. Set aside.Note: For air fryer ovens, preheat to 325°F on the “Bake” setting.
2. Heat OLIVE OIL in a large skillet over medium-high heat.
3. Add ONION and BELL PEPPERS. Sauté a few minutes to sweat off some moisture.
4. Add MUSHROOMS and GARLIC. Sauté until the mushrooms become tender.
5. Transfer this vegetable mixture to the baking dish.
6. Distribute the KALE and CHEESE over this mixture and set aside.
7. In a mixing bowl, whisk together EGGS, MILK, SALT, PEPPER, and THYME.
8. Pour egg mixture into the baking dish. Press kale under the surface as needed.
9. Bake uncovered 45-55 minutes (30 minutes for air fryer ovens) until the eggs are set.
10. Transfer quiche out of the oven. Allow to rest for 10 minutes before serving.
11. To store, cool completely and store in an airtight container for up to 5 days.

32. Bacon Egg Cups

Bacon Egg Cups is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT5M · Cook: PT20M · Total: PT25M · Yield: [‘6’, ‘6 egg cups’]

These keto bacon egg cups are a great low-carb breakfast or snack you can meal prep ahead. These egg muffins are flavorful, filling, and savory! They’re keto, high protein, and gluten-free.

Ingredients

• 6 bacon slices
• 6 eggs
• salt and black pepper
• 1/4 cup mature cheddar cheese (shredded)
• dried oregano

Instructions

1. Preheat the oven to 400F (200C). Wrap the inside of the muffin tin with bacon.
2. Bake the bacon for 10 minutes and take it out of the oven. Pour out the excess grease. Afterward, crack eggs into each muffin cup.
3. Sprinkle with salt, pepper, and mature cheddar cheese. Finish with a pinch of dried oregano.
4. Bake for another 10 minutes and removed the muffins with a spoon or a knife.

33. Meal Prep High Protein Chicken Salad

Healthy Chicken Salad (High Protein) is a practical addition to this collection, with a straightforward method and adaptable serving options.

Recipe details: Prep: PT10M · Total: PT10M · Yield: [‘4’, ‘4 servings’]

This Healthy Chicken Salad made with Greek yogurt, grapes, and bell peppers high-protein, mayo-free, and egg-free. It’s easy to make, perfect for meal prep, and a great quick meal, light lunch or appetizer. Even better, it’s Low-Carb + Gluten-Free + Low-Calorie

Ingredients

• 12 ounces Chicken Breast (canned in water)
• ½ cup Greek Yogurt
• ½ cup Green Bell Pepper (diced)
• 1/2 cup Red Grapes (sliced in half)
• ½ teaspoon Sage
• 1 teaspoon Thyme
• 1 tablespoon Lemon Juice

Instructions

1. Drain the water from the chicken then add all the ingredients to a bowl to combine.
2. Divide the mixture into four servings. Serve cold as a sandwich or as a salad.

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.