Serves 6 to 8

Ingredients

• 3 to 4 pound chuck roast
• 1 large onion, sliced
• 1 cup Ray's No Sugar Added BBQ sauce
• ½ cup beef broth
• 2 tablespoons Worcestershire sauce
• 2 tablespoons brown sugar
• 1 tablespoon apple cider vinegar
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• 1 teaspoon salt
• ½ teaspoon black pepper

Instructions

1. Place the sliced onion in the crockpot.
2. Season the roast with salt, pepper, garlic powder, and smoked paprika. Place it over the onion.
3. Mix the Ray's No Sugar Added BBQ sauce, beef broth, Worcestershire sauce, brown sugar, and vinegar. Pour it over the roast.
4. Cook on LOW for 8 to 10 hours or HIGH for 5 to 6 hours. The beef is ready when it pulls apart easily with a fork.
5. Remove the roast and shred it. Discard large pieces of fat.
6. Return the beef to the crockpot. Stir it into the sauce and cook for another 15 minutes.

Serve on toasted hamburger buns, baked potatoes, rice, or mashed potatoes. Add coleslaw and pickles for sandwiches.

Serves 8

Ingredients

• 3 lb beef chuck roast
• 1 cup Ray's No Sugar Added BBQ sauce
• 1/2 cup beef broth
• 1 tbsp brown sugar
• 1 tsp smoked paprika
• 1 tsp garlic powder
• 1 tsp onion powder
• Salt and pepper

Steps

1. Add everything to the crockpot.
2. Cover and cook.
3. Shred the beef, stir it back into the sauce and serve.

Cook Time

Low 8 hours or High 4 to 5 hours

Serves 8 to 10

Ingredients

• 3 lb pork shoulder
• 1 cup Ray's No Sugar Added BBQ sauce
• 1/2 cup apple cider vinegar

Steps

1. Place pork shoulder in the crockpot.
2. Pour the Ray's No Sugar Added BBQ sauce and apple cider vinegar over the top.
3. Cover and cook.
4. Shred with two forks and stir back into the juices.

Cook Time

Low 8 hours

Makes 6

Ingredients

• 2½ lb chicken breast
• ¾ cup Ray's No Sugar Added BBQ sauce
• ½ cup apple butter
• 1 Tbsp apple cider vinegar
• 1 Tbsp Worcestershire
• 1 tsp each smoked paprika + garlic powder
• ¾ cup reduced-fat cheddar

Steps

1. Add everything except the cheddar.
2. Cook LOW 5 to 6 hrs or HIGH 3 to 4 hrs, until the chicken reaches 165°F.
3. Shred and top with the cheddar.

Notes

Serve over potatoes, rice or on a toasted bun. Macros are before the rice, potatoes or bun.

Cook Time

Low 5 to 6 hours or High 3 to 4 hours

Makes 6 servings (1 serving = \~150 g chicken)

Ingredients

• 2 lb boneless, skinless chicken breast
• 1 cup Ray's No Sugar Added BBQ sauce
• 1 tbsp apple cider vinegar
• 1 tsp garlic powder

How to make it

1️⃣ Add everything to the crockpot

2️⃣ Cook on low 5–6 hours until chicken shreds

3️⃣ Shred + stir into the sauce

4️⃣ Serve in wraps, bowls, burritos, sliders, or over rice

Serves 6

Ingredients

• 12 chicken drumsticks
• 1 cup Ray's No Sugar Added BBQ sauce
• 1/2 cup ketchup
• 1 tbsp honey
• 1 tsp garlic powder

Steps

1. Coat the drumsticks with the Ray's No Sugar Added BBQ sauce, ketchup, honey and garlic powder.
2. Add to the crockpot.
3. Cover and cook.

Cook Time

Low 5 to 6 hours or High 3 hours

Here is a direct, reliable crockpot beef roast with potatoes and carrots.

Ingredients

• 3 to 4 lb beef chuck roast
• 1 lb baby potatoes or 4 large potatoes cut into chunks
• 4 to 5 carrots sliced thick
• 1 onion sliced
• 3 cloves garlic minced
• 1 cup beef broth
• 2 tbsp olive oil
• 2 tsp salt
• 1 tsp black pepper
• 1 tsp paprika
• 1 tsp dried thyme or rosemary

Optional

• 1 tbsp Worcestershire sauce
• 2 tbsp tomato paste

Steps

1. Heat a skillet over medium high heat. Add oil.
2. Season roast on all sides with salt pepper paprika.
3. Sear roast 2 to 3 minutes per side until browned.
4. Place potatoes, carrots and onion in a crockpot.
5. Set roast on top of vegetables.
6. Add garlic broth and optional Worcestershire or tomato paste.
7. Cover and cook.

Cook Time

• Low 8 hours for tender pull apart beef
• High 4 to 5 hours if needed faster

Finish

• Taste and adjust salt.
• Slice or shred beef.
• Serve with vegetables and broth as gravy.

If you want thicker gravy or added mushrooms or different seasoning profile, say so and I will adjust the recipe.

Serves 6

Ingredients

• 2 lb chuck roast, cubed
• Carrots, sliced
• Potatoes, cubed
• 1 onion, chopped
• 2 cups beef broth
• 2 tbsp tomato paste

Steps

1. Add cubed chuck roast, carrots, potatoes and onion to the crockpot.
2. Whisk tomato paste into the beef broth and pour over everything.
3. Cover and cook.
4. Stir before serving and adjust salt.

Cook Time

Low 8 hours

Serves 6 | Prep 15 minutes | Cook 6 hours | Slow Cooker LOW

Ingredients

• 2 lb beef stew meat
• 1 (8 oz) package mushrooms, sliced
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 cup beef broth
• 1 (10.5 oz) can cream of mushroom soup
• 1 tbsp Worcestershire sauce
• 1 tsp salt
• 1/2 tsp black pepper

Steps

1. Place the beef stew meat, mushrooms, onion, garlic, beef broth, cream of mushroom soup, Worcestershire sauce, salt and black pepper in the slow cooker. Stir until combined.
2. Cover and cook on LOW about 6 hours, until the beef pulls apart easily with a fork.
3. Make sure the beef reaches at least 145F (63C) internally before serving.

Cook Time

Low 6 hours

Serves 6 | Prep 10 minutes | Cook 6 hours | Slow Cooker LOW

Ingredients

• 2 lb sirloin steak, cut into bite-sized pieces
• 1 packet ranch seasoning mix
• 1 packet au jus gravy mix
• 1/2 cup unsalted butter
• 5 to 6 pepperoncini peppers
• 1/4 cup pepperoncini juice
• 1/2 tsp black pepper

Steps

1. Add the steak pieces to the slow cooker. Sprinkle the ranch seasoning, au jus gravy mix and black pepper evenly over the meat.
2. Place the butter and pepperoncini peppers on top, then pour in the pepperoncini juice.
3. Cover and cook on LOW about 6 hours, until the steak bites are very tender. The beef should reach at least 145F (63C) internally.

Cook Time

Low 6 hours

(Cook this one on LOW for 6 - 8 hours - it tastes better)

ingredients

• 2 lb chuck roast (907 g)
• ½ cup low-sodium beef broth
• ¼ cup low-sodium soy sauce
• ¼ cup honey
• 2 tbsp minced garlic
• 1 tsp ground ginger
• black pepper
• How to cook:
• Add everything to the crockpot (except dairy added at the end when noted).
• Cook low 6–8 hours or high 3–4 hours.
• Shred meat if needed, stir well, adjust seasoning, and portion for the week.

Serves 8

Ingredients

• 3 lb chuck roast
• 3 tbsp chipotle in adobo
• 1 tsp cumin
• 1 tsp oregano
• 1 cup broth

Steps

1. Place chuck roast in the crockpot.
2. Add chipotle in adobo, cumin, oregano and broth.
3. Cover and cook.
4. Shred the beef and stir it back into the cooking liquid. Serve with lime and cilantro.

Cook Time

Low 8 hours

Serves 8

Ingredients

• 3 lb chuck roast
• 1/2 cup soy sauce
• 1/4 cup brown sugar
• 1 tbsp ginger
• 1 tbsp garlic
• Sesame seeds for topping

Steps

1. Place chuck roast in the crockpot.
2. Mix soy sauce, brown sugar, ginger and garlic and pour over the beef.
3. Cover and cook.
4. Shred the beef, stir into the sauce and top with sesame seeds.

Cook Time

Low 8 hours

🧂 Ingredients

• 4 lb Top Round Beef — thinly sliced against the grain
• 2 Tbsp Corn Starch (added in the last hour)
• 1 cup Beef Bone Broth
• 1 cup Premium Light Soy Sauce
• 2 Tbsp Hoisin Sauce
• 2 Tbsp Sriracha Sauce
• 4 Tbsp Rice Vinegar
• 3 Cloves Garlic, minced
• 1 Red Bell Pepper, sliced
• 2 Whole Jalapeños, sliced (optional for heat)
• 2 Stevia Packets (or 1 Tbsp brown sugar equivalent)
• 400 g Minute White Rice (measure dry and prepare separately per package directions)
• Green Onions & Sesame Seeds for garnish

👨🍳 Directions

Prep & Sear (Optional): Lightly spray a pan and sear sliced beef 2–3 minutes per side to lock in flavor. This step is optional but adds a deeper, richer taste.

Combine: Add beef, soy sauce, hoisin, sriracha, bone broth, vinegar, garlic, peppers, jalapeños, and stevia to the slow cooker. Stir to coat evenly.

Cook: Cover and slow cook on LOW for 6 hours.

Thicken Sauce: In the final hour, whisk 2 Tbsp corn starch with a few spoonfuls of broth, stir into the pot, and switch to HIGH for 1 hour until sauce thickens and beef is tender.

Serve: Spoon over prepared rice.

Garnish: Top with chopped green onions and a sprinkle of sesame seeds.

• cook meat prior and drain grease- cook this one on low for 2-3 hours!
• 2 lb 93/7 ground beef
• 1 cup tomato sauce
• 1 packet taco seasoning
• ½ cup water

Servings: 6

How to make:

Add everything to the crockpot → cook LOW 6–7 hrs or HIGH 3–4 hrs → shred → stir in any Greek yogurt or cream cheese after cooking → portion for the week.

Serves 8

Ingredients

• 3 lb ground beef
• 1 onion, chopped
• 1/2 cup ketchup
• 1/2 cup brown sugar
• 1/3 cup mustard
• 1 tbsp soy sauce
• 1/2 tsp garlic powder

Steps

1. Brown the ground beef and onion in a skillet and drain.
2. Add everything to the crockpot.
3. Cover and cook.
4. Serve on buns.

Cook Time

Low 3 to 4 hours

A comforting and creamy crockpot soup filled with tender potatoes, seasoned ground beef, and flavorful vegetables. Perfect for a warm, hearty meal with minimal effort.

Ingredients

• 1 lb ground beef
• 1 medium onion, diced
• 3 cloves garlic, minced
• 5 cups potatoes, peeled and diced
• 3 cups chicken broth
• 2 cups milk
• 1 cup heavy cream
• 1 cup shredded cheddar cheese
• 2 medium carrots, diced
• 2 celery stalks, diced
• 1 tsp salt
• ½ tsp black pepper
• ½ tsp smoked paprika
• 2 tbsp fresh parsley, chopped (optional, for garnish)

Directions

In a skillet over medium heat, cook the ground beef until browned. Drain excess fat.

Add the diced onion and garlic to the skillet. Cook for 2-3 minutes until fragrant. Transfer the mixture to the crockpot.

Add potatoes, chicken broth, carrots, celery, salt, black pepper, and smoked paprika to the crockpot. Stir to combine.

Cover and cook on low for 6-7 hours or high for 3-4 hours, until potatoes are tender.

About 30 minutes before serving, stir in milk, heavy cream, and shredded cheddar cheese. Let cook until the cheese melts and the soup is creamy.

Ladle soup into bowls, garnish with chopped parsley if desired, and serve hot.

Prep Time: 20 minutes | Cooking Time: 6 hours (low) or 3 hours (high) | Total Time: 6 hours 20 minutes (low) or 3 hours 20 minutes (high)

Stella Drivas

You got to make this beef cabbage soup because it's low in calories, high in fiber and crazy delicious!

• Servings:* 6 *Prep Time:* 15 minutes

mins*Cook Time:* 25 minutes

mins*Total Time:* 40 minutes

Equipment

• ▢large pot
• ▢cutting board
• ▢wooden spoon

Ingredients

• ▢3 tbs olive oil, divided
• ▢2 lb ground beef
• ▢1 tsp salt
• ▢1 tsp each paprika, garlic powder, onion powder + Italian herb blend
• ▢1 medium onion, diced
• ▢2 medium carrots, diced
• ▢3 large portabello caps
• ▢3 cloves garlic, minced
• ▢2 tbs tomato paste
• ▢1 tbs low sodium soy sauce
• ▢1 tbs Worcestershire sauce
• ▢2 tbs brown sugar
• ▢5 cups (0.35 kg) cabbage, chopped
• ▢28 oz (0.80 kg) crushed tomatoes
• ▢4 cups (1 l) low sodium beef broth
• ▢Top with: sour cream, olive oil, fresh parsley + freshly grated parmesan, (optional)

Instructions

Heat 1 tbsp of olive oil in a large pot over medium-high heat. Once hot, add in the meat and let it stand and sear for at least 1 minute. Season with salt, paprika, garlic powder, onion powder, Italian herb blend. Use a wooden spoon to break up the meat until it is no longer pink.

Next, add in the onion, carrots, mushrooms and remaining 2 tbs oil and sauté for 4-5 minutes. Stir in the garlic for 30 seconds. Add in the tomato paste and stir to coat all for 1 minute. Mix in soy sauce, Worcestershire and brown sugar. Lastly, add in the cabbage, tomatoes, beef broth, stir and bring to a boil. Cover the pot with the lid and simmer on low heat - cook for 25 minutes. Taste and adjust salt and sugar, if needed.

RECOMMENDED: Serve with sour cream. fresh parsley, drizzle of olive oil, freshly grated parmesan, chili pepper flakes and squeeze of lemon if desired!

Notes

1. If you don't have ground beef, you can use ground pork, lamb, turkey or chicken.
2. Store leftovers in an airtight container in your fridge for up to 4 days.
3. You can also add 1/2 cup uncooked rice to this soup and add in extra 1 cup water (or broth). Add it in with the cabbage.
4. I used 1 small head of cabbage for the diced 5 cups of cabbage. Leave out the stem.
5. If you're on a Gluten Free diet, make sure you use Tamari instead of Soy Sauce.
6. If you are Dairy Free, leave out the sour cream and grated parmesan OPTIONAL toppings.

Serves 4

5g fiber

Ingredients

• 1 lb lean ground turkey
• 1 bag coleslaw mix
• 1 cup shredded carrots
• ½ cup diced onion
• 2–3 cloves garlic
• 2 tbsp soy sauce
• 1 tbsp rice vinegar
• 1 tsp sesame oil
• ½–1 tsp ginger
• Salt & pepper
• Optional: sriracha, green onion, sesame seeds

Directions

Brown turkey, add onion & garlic, add slaw & carrots. Cook till soft, then add sauces & done.

Makes 8 Pockets 🔥

Calories & Macros 📊

Beef filling

• 500g lean ground beef (5% fat or less)
• 1 medium diced white onion
• 10g diced chilli (optional for heat - sub with 1/2 tsp cayenne)
• 1 tsp garlic powder
• 1 tsp smoked paprika
• 1 tsp salt
• 1 tsp black pepper
• 1 tsp mixed herbs
• Cooking spray

Potato Pocket Dough

• 900g peeled potatoes (chop and boil in salted water starting from cold for an even cook)
• 125g (1 cup flour)
• 1 egg
• Salt to taste
• let the potatoes fully cool before making the dough
• lightly grease your hands to help with handling

Pocket assembly

• 1/8 potato pocket dough
• 1/8 meat filling (weigh out total mixture and divide by 8 for gram amount)
• 20g low fat grated cheese

Place in a pan with cooking spray on medium-low heat, cover with a lid and cook for 1-2 minutes on each side till golden brown 🔥

Storage & Heating ♨️

• Once cooled wrap in foil and store in the fridge or freezer
• To reheat from the fridge, unwrap from the foil and air fry for 8-10 minutes at 220°C to get them crispy again.
• to reheat from the freezer, unwrap from the foil, air fry at 220 for 13-15 minutes to get crispy..

🛒 Ingredients (Serves 4–6)

For the beef layer

1 lb ground beef

1 small onion, finely diced

2 cloves garlic, minced

1 tsp salt

½ tsp black pepper

1 tsp paprika

For the potato layers

2½ lbs russet or Yukon gold potatoes, thinly sliced

1½ cups shredded cheddar cheese

½ cup shredded mozzarella (optional, for extra melt)

For the creamy sauce

1½ cups heavy cream or half-and-half

½ cup beef broth

1 tbsp butter

1 tsp dried thyme

½ tsp onion powder

For garnish

Chopped fresh parsley

👩🍳 Instructions

Brown ground beef in a skillet over medium heat with onion and garlic until fully cooked. Season with salt, pepper, and paprika. Drain excess grease.

Lightly grease the slow cooker insert.

Layer half of the sliced potatoes evenly in the bottom.

Add half of the cooked beef on top, then sprinkle with half of the cheese.

Repeat layers with remaining potatoes, beef, and cheese.

In a bowl, whisk cream, broth, melted butter, thyme, and onion powder.

Pour sauce evenly over the layers.

Cover and cook on LOW for 6–7 hours or HIGH for 3–4 hours, until potatoes are tender.

Sprinkle with parsley before serving.

🍽️ Serving Suggestions

Serve with a simple green salad

Add steamed broccoli or green beans

✅ One-pan, cozy, cheesy, and packed with protein — the perfect comfort food but made macro-friendly 👏🏻

(8 servings)

Ingredients

• 2 lbs (908g) 96/4 lean ground beef
• 2 large onions (500g), thinly sliced
• 2 tsp olive oil (10ml)
• 2 tsp balsamic vinegar
• 1 tsp Worcestershire sauce
• 1 tbsp (12g) minced garlic
• 1 ½ cups (285g) uncooked jasmine rice, rinsed
• 3 cups (720ml) low-sodium beef broth
• 1 cup (240ml) Fairlife fat-free milk
• ½ cup (113g) fat-free Greek yogurt
• 1 tbsp beef bouillon + more garlic & onion powder
• 1 cup reduced fat cheddar cheese
• 1/2 cup reduced-fat mozzarella
• ½ cup (56g) parmesan cheese
• ¼ cup (15g) fresh parsley, chopped
• Salt & pepper to taste

🚨Bake with foil in the oven @ 375 for 35-45 min (if the liquid doesn't absorb then bake with out the foil for an additional 10-15 min) top it off with cheese then toss is back in until the cheese is golden and melted

• Optional Topping
• Crispy onions (light sprinkle)
• Extra provolone for that golden cheesy top
• ⸻

If you love cheesy, cozy, comfort meals, this Philly Cheesesteak Casserole is exactly what you need. Juicy ground beef, sautéed bell peppers and onions, melty provolone, and a creamy egg mixture bake together into the perfect low-carb, weeknight-friendly dish. Fast prep, hearty flavor, and always a crowd-pleaser.

Prep Time: 15 min

Cook Time: 45 min

Total Time: 1 hour

Servings: 4–6

Ingredients

• 1½ lb ground beef
• 2 bell peppers, chopped
• 1½ onions, chopped
• 8 oz provolone cheese, shredded or sliced
• 6 large eggs
• ½ cup heavy cream
• 2 tsp Worcestershire sauce
• 2 tsp olive oil or butter for sautéing
• Salt and pepper, to taste
• Optional: 1 cup mushrooms, sliced
• Optional: 1–2 jalapeños, diced

Instructions

1️⃣ Preheat the oven to 375°F (190°C) and lightly grease a 9x13-inch baking dish.

2️⃣ Cook the beef: In a large skillet over medium heat, sauté ground beef until browned. Drain excess fat for a perfect casserole set. Season with salt and pepper.

3️⃣ Sauté veggies: In the same skillet, sauté bell peppers, onions, and optional mushrooms or jalapeños in olive oil until tender.

4️⃣ Combine beef and veggies: Add sautéed veggies to the cooked ground beef and stir to combine. Spread evenly in the prepared baking dish.

5️⃣ Add cheese: Layer provolone cheese evenly over the beef and veggie mixture.

6️⃣ Mix egg base: In a medium bowl, whisk together eggs, heavy cream, and Worcestershire sauce. Pour the mixture over the casserole evenly.

7️⃣ Bake: Place in the preheated oven and bake for 35–40 minutes, until the eggs are set and the top is lightly golden.

8️⃣ Rest before serving: Let the casserole rest for 5 minutes before slicing. This ensures it sets perfectly.

Tips & Variations:

Add mushrooms or jalapeños for extra flavor and spice.

Use cheddar or mozzarella instead of provolone for a different cheesy twist.

Perfect as a low-carb dinner, meal prep, or family-friendly weeknight meal.

Why You'll Love This Recipe:

Easy prep: Ready in under an hour

Low-carb friendly: Keto-approved option

Crowd-pleaser: Perfect for family dinners or potlucks

Comfort food classic: All the flavor of a Philly Cheesesteak in a convenient

Ingredients

• 2 lb chicken breast
• 1/2 cup low sodium chicken broth
• 1 green bell pepper, sliced
• 1 onion, sliced
• 4 oz light mozzarella
• 1 tsp garlic powder
• Salt + pepper
• How:
• Dump → LOW 6 hrs → shred → stir in cheese

Serves 6

Ingredients

• 1 lb ground beef
• 2 cups marinara sauce
• 2 cups cooked protein ziti (Banza or similar)
• 1 cup ricotta
• 1 cup mozzarella
• 1 tsp Italian seasoning

Steps

1. Brown the ground beef and drain.
2. Layer beef, marinara, cooked protein ziti and cheese in the crockpot. Sprinkle with Italian seasoning.
3. Cover and cook.

Cook Time

Low 2 to 3 hours

Makes 6

Ingredients

• 1½ lb 90/10 ground beef
• 8 oz protein elbow macaroni (Banza or similar)
• 1 (14.5 oz) can diced tomatoes
• 1½ cups beef broth
• 1 Tbsp Worcestershire
• 1 tsp each garlic + onion powder
• 4 oz reduced-fat cream cheese
• 1 cup reduced-fat cheddar
• 4 slices center-cut bacon

Steps

1. Brown the beef.
2. Add the beef, tomatoes, broth, Worcestershire and seasonings to the slow cooker.
3. Cook LOW 3 to 4 hours.
4. Stir in the cheeses.
5. Cook the pasta separately and fold it in with the bacon.

Cook Time

Low 3 to 4 hours

Serves 8 | Bake at 375F, 55 to 65 minutes total

Ingredients

• 1 jar marinara sauce (24 to 25 oz) - Rao's
• 1 1/4 cups water
• 8 to 10 oven-ready protein lasagna noodles (Banza or similar), broken into pieces - gluten free works just the same
• 1 cup Greek yogurt (subs for the ricotta and cuts about 430 calories from the dish)
• 2 cups shredded whole milk mozzarella, divided
• 20 to 25 frozen fully cooked meatballs (1/2 oz each)
• 1 cup frozen chopped spinach
• 1 tsp Italian seasoning
• 1/2 tsp garlic powder
• Pinch of salt

Steps

1. Preheat the oven to 375F.
2. In a 9x13 dish, mix together the marinara, water, Greek yogurt, Italian seasoning, garlic powder and salt.
3. Add the broken noodles, frozen meatballs, spinach and half of the mozzarella.
4. Stir everything together and press the noodles down into the sauce.
5. Top with the remaining mozzarella and cover tightly with foil.
6. Bake covered 45 to 50 minutes.
7. Remove the foil and bake another 10 to 15 minutes, until the top is bubbly and browned. Let it rest 10 minutes before cutting.

Notes

Mom hack: if you have picky eaters, blend the spinach with a little water and stir it into the sauce so it disappears.

Cook Time

375F - 45 to 50 minutes covered, then 10 to 15 uncovered

Serves 8 | Slow Cooker HIGH 2 hours or LOW 3 hours, plus 20 minutes to melt

Ingredients

• 1 jar marinara sauce (32 oz)
• 3/4 cup water
• 8 oz dried protein lasagna noodles (Banza or similar), broken into pieces - not oven-ready
• 1 cup whole milk ricotta
• 1 3/4 cups shredded mozzarella, divided
• About 30 frozen bite size meatballs
• 1/3 cup grated Parmesan
• 1 tsp Italian seasoning
• 1/2 tsp garlic powder

Steps

1. Spray the crockpot or use a liner.
2. Stir the marinara, water, ricotta and seasonings right in the crock.
3. Break the noodles in, then add the frozen meatballs and 1/2 cup of the mozzarella.
4. Stir everything together and press the noodles down under the sauce.
5. Cook on HIGH, checking at 2 hours, or LOW, checking at 3.
6. Top with the rest of the mozzarella and the Parmesan, then cover 20 minutes to melt.
7. Rest 10 minutes with the lid off before scooping.

Cook Time

High 2 hours or Low 3 hours, plus 20 minutes to melt the cheese

Serves 9 | Prep 45 minutes | Bake 40 minutes at 375F

Ingredients

• 1/2 lb high-protein bow tie pasta (chickpea, lentil or Barilla Protein+)
• 1 lb mild pork sausage
• 2 (26 oz) jars spaghetti sauce
• 1 large onion, diced
• 1 lb cooked ham, cubed
• 1 (8 oz) package sliced pepperoni
• 2 (8 oz) bags shredded mozzarella cheese
• 16 oz low-fat cottage cheese, blended smooth
• 6 tbsp grated Parmesan cheese
• 2 tbsp minced garlic
• 1 tsp dried oregano

Steps

1. Cook the protein pasta according to package directions until al dente. Drain, rinse under cold water and set aside. Protein pastas go soft fast, so pull it a minute early since it keeps cooking in the bake.
2. Blend the cottage cheese until completely smooth. This is what replaces the third bag of mozzarella.
3. In a large skillet, cook the pork sausage, diced onion, minced garlic and dried oregano over medium heat until the sausage is cooked through and the onions are translucent. Drain any excess fat and set aside.
4. Preheat the oven to 375F (190C). Lightly grease a 9x13 inch baking dish and spread just enough spaghetti sauce to coat the bottom.
5. First layer: spread 1/3 of the cooked pasta over the sauce. Cover with 1/3 of the remaining spaghetti sauce. Spread half the blended cottage cheese over the sauce, followed by 2 tablespoons of Parmesan. Spread the cooked sausage mixture evenly over the top.
6. Second layer: spread half of the remaining pasta into the dish. Cover with half of the remaining spaghetti sauce. Spread the rest of the cottage cheese, sprinkle one 8 oz bag of mozzarella and 2 tablespoons of Parmesan. Scatter the cubed ham evenly over the cheese.
7. Final layer: add all the remaining pasta. Pour the rest of the spaghetti sauce over the pasta. Sprinkle the last 8 oz bag of mozzarella and the remaining 2 tablespoons of Parmesan. Arrange the sliced pepperoni over the top.
8. Bake 40 minutes, until the casserole is bubbly and the cheese is golden brown.
9. Let it sit 5 minutes before serving so it sets.

Serves 10

Ingredients

• 2 lb chicken thighs
• 4 cups spinach
• 3 cups low-fat cottage cheese (680g / 24 oz)
• 3 cups Prego tomato basil garlic (24 oz)
• 1 box Banza protein penne (8 oz)
• 2 tbsp olive oil
• 2 tsp each: cayenne, garlic salt, onion powder
• How:
• Dump everything except pasta → LOW 6–7 hrs → shred → blend sauce → stir in cooked pasta

Serves 6 | Slow Cooker LOW 3 to 4 hours

Ingredients

• 8 oz low carb pasta (Care Free Kitchen keto pasta, 20g protein per 2 oz)
• 2 to 3 large chicken breasts
• 1 bottle Italian dressing
• 1 block cream cheese (8 oz)
• 1/2 white onion, diced
• 1/2 cup shredded Parmesan

Steps

1. In a slow cooker, cook the Italian dressing, chicken, cream cheese and onion on LOW 3 to 4 hours. Shred the chicken.
2. Boil and drain the pasta. Mix it in with the Parmesan and serve.

Notes

Pro tip: whisk 1 tbsp cornstarch into cold water and stir it in before adding the pasta to make the sauce extra thick and creamy.

Carbs shown are net. The keto pasta runs 28g total carbs and 2g net per 2 oz serving.

Cook Time

Low 3 to 4 hours

• 2 lb chicken breasts
• 2 cups marinara sauce
• 1 tsp Italian seasoning
• ½ tsp garlic powder

Servings: 6

How to make:

Add everything to the crockpot → cook LOW 6–7 hrs or HIGH 3–4 hrs → shred → stir in any Greek yogurt or cream cheese after cooking → portion for the week.

This serves 4 - 6

Bowl size is 3 litres

250g rice (any)

1kg chicken breast (diced)

100g of green Pesto (Leggos brand in 5l or aim for 120 calories per 47g of pesto)

320g low fat greek yoghurt

140g of chopped spinach

1 large red onion (finely diced)

500ml of chicken stock

150g of sundried tomatoes

Cook for 75 - 90 minutes @ 180 celcius / 360 farenheit

Cover with alfoil for the first hour or so

(Save this! You'll want it again)

Ingredients

• 2 lbs chicken breasts or thighs
• 1 (7oz.) jar sun-dried tomatoes (use 1tbsp. Of the oil too)
• 4 cloves garlic, minced
• 2 cups chicken broth
• 1 tsp Italian seasoning
• Salt + pepper
• 1 cup dry protein orzo (Banza or similar chickpea orzo)
• 1 cup milk or half-and-half
• 3 big handfuls spinach
• ½–¾ cup freshly grated parmesan

How to make it

1️⃣ Add chicken, sun-dried tomatoes (with 1 Tbsp. of oil), garlic, broth, Italian seasoning, salt & pepper to the crockpot.

2️⃣ Cook on low for 4–5 hours (or 3hrs on high), then shred the chicken in the crockpot.

3️⃣ Stir in orzo + milk. Cook 20–30 minutes on HIGH until the orzo is tender (this is for al dente). Cook 30-35 min if you prefer a softer bite. If you cook longer, add a little more broth.

4️⃣ Fold in spinach and parmesan until creamy and silky.

ingredients

• 2 lb chicken breast (907 g)
• 1 cup low-sodium chicken broth
• ½ cup nonfat Greek yogurt (stir in at end)
• ½ cup sun-dried tomatoes
• 3 cloves garlic
• Italian seasoning, salt, pepper
• How to cook:
• Add everything to the crockpot (except dairy added at the end when noted).
• Cook low 6–8 hours or high 3–4 hours.
• Shred meat if needed, stir well, adjust seasoning, and portion for the week.

⸻

✅ Ingredients (Measured)

Protein & Base

• 4 lbs raw, skinless chicken breast
• 400g Minute White Rice (about 2 ½ cups dry)

Sauce & Flavor

• 550g fat-free cottage cheese (≈ 2 cups)
• 150g 1/3-fat cream cheese (≈ ¾ cup)
• 60g sun-dried tomatoes, chopped (≈ ¼ cup packed)
• 100g shredded parmesan (≈ 1 cup)
• 150g reduced-fat cheddar (≈ 1 ½ cups)
• 150g reduced-fat mozzarella (≈ 1 ½ cups)
• 3–4 cups fresh spinach
• ½ cup fresh basil, chopped
• ½ cup total chicken bone broth (¼ cup for the chicken + ¼ cup for the sauce)
• 1 tbsp fresh lemon juice

Seasonings

• 1–2 tsp garlic powder
• 1 tsp onion powder
• 1 tsp Italian seasoning (plus 1 tsp for the sauce)
• Salt & black pepper to taste
• Optional: pinch paprika + red pepper flakes

⸻

👨🍳 Slow Cooker Directions (Tasty Shreds Method)

1. Load the Crockpot (Chicken First)

Add to the slow cooker:

• 4 lbs chicken breast
• Garlic powder, onion powder, Italian seasoning, salt & pepper
• ¼ cup bone broth poured over the top

Cook on HIGH for 4 hours.

1. Make the Creamy Tuscan Sauce (Blend It Smooth)

In a blender, combine:

• 550g cottage cheese
• 150g 1/3-fat cream cheese
• ¼ cup bone broth
• 1 tsp Italian seasoning
• Squeeze of lemon juice

Blend until completely smooth and creamy.

(This prevents curdling + gives that restaurant-style silky sauce)

1. Add Veggies Before the Finish

When 1 hour remains, add:

• Chopped sun-dried tomatoes
• Spinach (it will wilt down)

1. Shred & Sauce It Up

At the 4-hour mark, shred the chicken directly in the crockpot.

Pour in the blended Tuscan sauce, then add:

• Fresh basil
• Parmesan + cheddar + mozzarella on top

Cover and cook for 20 minutes to melt and thicken.

1. Add the Rice + Finish

Cook rice separately according to package directions.

Add the cooked rice directly into the crockpot and fold everything together until creamy and fully coated.

1. Portion into 10 containers. Top with a little extra basil or parmesan if desired.

Serves 6

Ingredients

• 2 lb chicken breast
• ½ cup sun-dried tomatoes
• 3 cups chicken broth
• ½ cup nonfat Greek yogurt
• 2 tsp Italian seasoning
• 2 cups spinach
• How:
• Dump everything except yogurt + spinach → LOW 6–7 hrs → shred → stir in yogurt + spinach

Serves 6

Ingredients

• 2 lb chicken thighs
• 1 packet ranch seasoning
• 8 oz cream cheese

Steps

1. Place chicken thighs in the crockpot and sprinkle with ranch seasoning.
2. Set the cream cheese on top.
3. Cover and cook.
4. Stir at the end until the sauce comes together, then shred the chicken.

Cook Time

Low 6 hours

• 2 lb chicken breasts
• ½ packet ranch seasoning
• ½ packet au jus mix
• ½ cup chicken broth
• Pepperoncini peppers (to taste)

Servings: 6

How to make:

Add everything to the crockpot → cook LOW 6–7 hrs or HIGH 3–4 hrs → shred → stir in any Greek yogurt or cream cheese after cooking → portion for the week.

Ingredients

• 2½ pounds boneless skinless chicken breasts about 4 large breasts
• 1 0.7-ounce packet Italian dressing seasoning mix
• 1 10.5-ounce can golden mushroom soup
• ¾ cup low-sodium chicken broth
• 8 ounces cream cheese softened and cubed
• 4 tablespoons unsalted butter cut into pieces
• ½ teaspoon black pepper
• 2 teaspoons minced garlic optional
• 12 ounces protein angel hair pasta (Banza or similar)
• ¼ cup grated Parmesan cheese optional
• chopped parsley for garnish optional

Instructions

Lightly spray the inside of a 6-quart slow cooker with nonstick cooking spray.

Place the chicken in the bottom of the crockpot.

In a bowl, whisk together the golden mushroom soup, chicken broth, Italian seasoning packet, black pepper, and garlic (if using).

Pour the sauce mixture over the chicken.

Scatter the butter pieces on top.

Cover and cook on LOW for 4½ to 5½ hours, until the chicken is cooked through and tender.

About 20–30 minutes before serving, add the cubed cream cheese. Cover again and let it soften.

ingredients

• 2 lb boneless skinless chicken breast (907 g)
• 1 cup low-sodium chicken broth
• juice + zest of 1 lemon
• 1 tsp garlic powder
• 1 tsp dried oregano
• 1 tsp dried thyme
• salt + pepper
• ½ cup nonfat Greek yogurt (stir in at end)
• How to cook:
• Add everything to the crockpot (except dairy added at the end when noted).
• Cook low 6–8 hours or high 3–4 hours.
• Shred meat if needed, stir well, adjust seasoning, and portion for the week.

ingredients

• 2 lb chicken breast (907 g)
• 1 can black beans (15 oz), drained
• 1 can white beans (15 oz), drained
• 1 can diced tomatoes (14.5 oz)
• ½ cup buffalo sauce
• 1 cup chicken broth
• chili powder, garlic powder
• How to cook:
• Add everything to the crockpot (except dairy added at the end when noted).
• Cook low 6–8 hours or high 3–4 hours.
• Shred meat if needed, stir well, adjust seasoning, and portion for the week.

• 2 lb chicken breasts
• ½ cup buffalo sauce
• 1 tbsp ranch seasoning
• ½ cup chicken broth

Servings: 6

How to make:

Add everything to the crockpot → cook LOW 6–7 hrs or HIGH 3–4 hrs → shred → stir in any Greek yogurt or cream cheese after cooking → portion for the week.

What you need:

12 oz ground chicken

1 large egg

1/2 cup grated Parmesan

2 tbsp ranch seasoning

How to make them:

1. Combine all ingredients and form into nuggets.
2. Air fry @ 400F for 10-12 mins until crispy.
3. Toss in buffalo sauce and enjoy!

Serves 6

Ingredients

• 3 lb chicken wings
• 1/2 cup buffalo sauce
• 1/4 cup honey
• 1 tsp garlic powder
• 1 tsp onion powder
• Salt and pepper

Steps

1. Toss the wings with the buffalo sauce, honey, garlic powder, onion powder, salt and pepper.
2. Add to the crockpot, cover and cook.
3. Broil briefly at the end for crispy edges.

Cook Time

High 2 to 3 hours

Serves 6

Ingredients

• 2 lb chicken breasts
• 1 jar salsa
• 1 tsp cumin
• 1 tsp chili powder

Steps

1. Place chicken breasts in the crockpot.
2. Pour salsa over the chicken and sprinkle with cumin and chili powder.
3. Cover and cook.
4. Shred the chicken in the juices and let it sit 5 minutes before serving.

Cook Time

Low 6 hours

• 2 lb boneless skinless chicken breasts
• 1 cup salsa verde
• 4 oz low-fat cream cheese
• 1 tsp cumin
• 1 tsp garlic powder

Servings: 6

How to make:

Add everything to the crockpot → cook LOW 6–7 hrs or HIGH 3–4 hrs → shred → stir in any Greek yogurt or cream cheese after cooking → portion for the week.

Serves 6

Ingredients

• 2 lb chicken breast
• 1 cup salsa verde
• 4 oz low-fat cream cheese
• 1 tsp cumin
• 1 tsp garlic powder
• How:
• Dump → LOW 6 hrs → shred & stir
• (Great for bowls, wraps, or over rice)

• 2 lb chicken breasts
• 1 packet taco seasoning
• 1 cup nonfat Greek yogurt (stir in after cooking)
• 1 cup chicken broth

Servings: 6

How to make:

Add everything to the crockpot → cook LOW 6–7 hrs or HIGH 3–4 hrs → shred → stir in any Greek yogurt or cream cheese after cooking → portion for the week.

Serves 6

Ingredients

• 2 lb chicken breast
• 1 packet taco seasoning
• 1 cup salsa
• How:
• Cook LOW 6 hrs → shred
• (Tacos, bowls, nachos, salads — all week)

Serves 6

Ingredients

• 3 chicken breasts
• 1 cup salsa
• 1 packet taco seasoning
• 1/2 cup chicken broth
• Juice of 1 lime

Steps

1. Add everything to the crockpot.
2. Cover and cook.
3. Shred the chicken and serve in tortillas with toppings.

Cook Time

Low 6 hours or High 3 hours

Serves 6

Ingredients

• 3 chicken breasts
• 1 can black beans, drained
• 1 can corn, drained
• 1 can diced tomatoes
• 1 tsp cumin
• 1 tsp chili powder
• Salt and pepper

Steps

1. Add everything to the crockpot.
2. Cover and cook.
3. Shred the chicken and stir everything together.

Cook Time

Low 6 hours

Serves 6

Ingredients

• 2 lb chicken breast
• 1 can white beans, drained
• 1 can green chiles
• 3 cups chicken broth
• ½ cup nonfat Greek yogurt
• 1 tsp cumin
• How: Cook LOW 6–7 hrs → shred → stir in yogurt

Makes 6

Ingredients

• 2 lb chicken breast
• 2 cans Great Northern beans, drained
• 1 cup pumpkin purée
• 1 (4 oz) can green chiles
• 1 cup corn
• 3 cups chicken broth
• 4 oz reduced-fat cream cheese
• 1 tsp each cumin, chili powder + garlic powder
• ½ tsp smoked paprika
• Salt and pepper

Steps

1. Add everything except the cream cheese.
2. Cook LOW 5 to 6 hrs or HIGH 3 to 4 hrs, until the chicken reaches 165°F.
3. Shred and stir in the cream cheese.

Cook Time

Low 5 to 6 hours or High 3 to 4 hours

Serves 6 to 8

Ingredients

• 2 chicken breasts (about 1 to 1 1/4 lb)
• 2 cans black beans, drained
• 2 cans corn, undrained, or 2 cups frozen corn
• 2 cans Rotel, undrained
• 1 packet ranch seasoning
• 1 packet taco seasoning
• 1 tsp cumin
• 1 tsp onion powder
• 1 tbsp chili powder
• 8 oz cream cheese

Steps

1. Add everything except the cream cheese to the crockpot.
2. Place the cream cheese on top.
3. Cover and cook until the chicken is cooked through.
4. Shred the chicken and stir everything together.

Cook Time

Low 3 to 4 hours

ingredients

• 2 lb chicken thighs (907 g)
• ½ cup chicken broth
• ¼ cup low-sodium soy sauce
• 2 tbsp honey
• 1 tbsp sesame oil
• 2 tbsp rice vinegar
• 1 tbsp grated ginger (or 1 tsp ground)
• 3 cloves garlic, minced
• optional: 1 tbsp cornstarch + 2 tbsp water (stir in at end)
• How to cook:
• Add everything to the crockpot (except dairy added at the end when noted).
• Cook low 6–8 hours or high 3–4 hours.
• Shred meat if needed, stir well, adjust seasoning, and portion for the week.

• 2 lb chicken breasts
• ⅓ cup low-sodium soy sauce or coconut aminos
• ¼ cup rice vinegar
• 1 tbsp honey or maple syrup
• 2 tsp fresh grated ginger
• 3 cloves garlic, minced
• Optional: sliced green onions after cooking

Servings: 6

How to make:

Add everything to the crockpot → cook LOW 6–7 hrs or HIGH 3–4 hrs → shred → stir in any Greek yogurt or cream cheese after cooking → portion for the week.

Per Serving (Makes 8)

—

Ingredients

• 1360g (48oz) boneless skinless chicken thighs
• 75g (5 Tbsp) soy sauce
• 30g (2 Tbsp) dark soy sauce
• 80g (4 Tbsp) honey
• 60g (4 Tbsp) mirin
• 30g (2 Tbsp) ginger paste
• 15g (1 Tbsp) garlic paste
• High: 4-5 hours OR Low: 5+ on low
• Corn Starch Slurry* (to thicken sauce):
• 3 Tbsp cornstarch
• 4 Tbsp cold water
• 480g (2.5 cups) short grain or sushi rice, dry weight
• Low-Cal Yum Yum Sauce:
• 100g (½ cup) low-fat mayo
• 100g (½ cup) 0% greek yogurt
• 75g (5 Tbsp) sriracha
• Salt, pepper, garlic powder to taste
• Milk (as needed for desired consistency)
• 2 stalks green onions, chopped
• —
• Mix in a small bowl, add after chicken is done and let sit uncovered for 15-20 mins. Note: I added this in before cooking in the video, which you can do, but I recommend adding it at the end so you can better assess the need for thickening post-cooking (aka you can add more or less, depending on the amount of liquid present after slow cooking)

Serves 6

Ingredients

• 2 lb chicken thighs
• 1/2 cup honey
• 1/4 cup soy sauce
• 1 tbsp garlic
• 1 tsp ginger

Steps

1. Place chicken thighs in the crockpot.
2. Whisk honey, soy sauce, garlic and ginger together and pour over the chicken.
3. Cover and cook.
4. Spoon the sauce over the chicken and top with green onion.

Cook Time

Low 5 hours

Healthy & Easy Meal Prep! 💪🏼

Ingredients

• 960g Diced Boneless & Skinless Chicken Breast (raw weight)
• 30ml Salt Reduced Soy Sauce (Kikkomans Salt Reduced Soy Sauce)
• 1 Tsp Garlic Powder
• 1/2 Tsp White Pepper
• 1/2 Tsp Black Pepper
• 2 Whisked Eggs
• 120g Potato Starch (not all of this gets used - approximately 45g sticks to the chicken in total)
• 960g Cooked White Rice (160g per serving)
• White Sesame Seeds
• Ingredients: (Honey Sesame Sauce)
• 120ml Salt Reduced Soy Sauce
• 120ml Water
• 5 Diced Garlic Cloves
• 10g Minced Ginger
• 30ml Hoisin Sauce
• 50ml Reduced Sugar Ketchup (Heinz)
• 80g Honey
• 1 Tsp Cornstarch/Cornflour Mixed With Cold Water

Ingredients

• 🍗 2.5 lbs chicken tenders
• 🥜 120g (8 tbsp) peanut butter
• 🥄 60g (4 tbsp) white miso paste
• 🥢 60g (4 tbsp) soy sauce
• 🍯 40g (2.5 tbsp) maple syrup
• 🍶 30g (2 tbsp) rice vinegar
• 🌱 20g (4 tsp) grated ginger
• 🧄 20g (4 tsp) grated garlic
• 🌶️ Red chili flakes, black pepper & sesame seeds to taste

Instructions

1️⃣ Whisk together peanut butter, miso, soy sauce, maple syrup, rice vinegar, ginger & garlic until smooth.

2️⃣ Toss chicken tenders in half the sauce to coat evenly.

3️⃣ Add to your slow cooker with a splash of chicken bone broth (or water).

4️⃣ Cook on:

🔥 High: 4-6 hrs

🌙 Low: 8 hrs

5️⃣ Stir in the remaining sauce once cooked.

6️⃣ Garnish with sesame seeds, chili flakes & black pepper.

Serves 6

Ingredients

• 2 lb chicken thighs
• 1 can crushed tomatoes
• 2 tbsp garam masala
• 1 tbsp ginger garlic paste
• 1/2 cup cream

Steps

1. Place chicken thighs in the crockpot.
2. Add crushed tomatoes, garam masala and ginger garlic paste.
3. Cover and cook.
4. Stir in the cream at the end and serve over rice.

Cook Time

Low 6 hours

Serves 6

Ingredients

• 2 lb chicken breasts
• 4 potatoes, diced
• 2 carrots, chopped
• 1 onion, chopped
• 2 garlic cloves, minced
• 1 tsp Italian seasoning
• Salt and pepper
• 1/2 cup chicken broth

Steps

1. Add everything to the crockpot including the chicken broth.
2. Cover and cook.
3. Slice or shred the chicken and serve with the vegetables.

Cook Time

Low 6 to 7 hours or High 3 to 4 hours

Makes 6

Ingredients

• 2 lb chicken breast
• 1½ lb baby potatoes
• ½ cup chicken broth
• ⅓ cup hot honey
• 1 Tbsp minced garlic
• 1 tsp smoked paprika
• ½ tsp onion powder
• 4 oz reduced-fat cream cheese
• ½ cup Parmesan

Steps

1. Add everything except the cream cheese, Parmesan and hot honey.
2. Cook LOW 5 to 6 hrs or HIGH 3 to 4 hrs, until the chicken reaches 165°F.
3. Stir in the remaining ingredients.

Cook Time

Low 5 to 6 hours or High 3 to 4 hours

Ingredients (makes about 4 cutlets):

2 boneless chicken breasts

1 cup cottage cheese

1 cup breadcrumbs

1 teaspoon garlic powder

1 teaspoon paprika

1/2 teaspoon salt

1/2 teaspoon black pepper

1 tablespoon olive oil

Directions

Step 1: Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.

Step 2: In a bowl, mix cottage cheese, garlic powder, paprika, salt, and black pepper until well combined.

Step 3: Dip each chicken breast in the cottage cheese mixture, then coat with breadcrumbs evenly.

Step 4: Place the coated chicken cutlets on the baking sheet, drizzle with olive oil, and bake for 25-30 minutes until golden and cooked through.

8 oz ground chicken

1/2 cup grated parmesan

1 egg

3-4 Mozzarella sticks

2 tbsp Melted butter

1 tsp Minced garlic

1 tsp chopped Parsley

How to make it

1. Mix your chicken, parmesan, and egg.
2. Form around the cheese sticks.
3. Mix your butter, garlic, and parsley and brush on each one.
4. Air fry at 400F for 10 minutes, flipping halfway. Enjoy!

Serves 6 as a side | Slow Cooker HIGH 2 to 3 hours, plus 30 to 45 minutes for the noodles

Ingredients

• 12 oz protein ribbon noodles or wide egg noodles (use a high-protein version - chickpea, lentil or protein-enriched)
• 4 cups chicken or beef broth
• 2 tbsp butter
• 1 tsp garlic powder
• 1/2 tsp onion powder
• Salt and pepper to taste
• 2 tbsp chopped parsley, optional

Steps

1. Add the broth, butter, garlic powder, onion powder, salt and pepper to the slow cooker.
2. Cook on HIGH 2 to 3 hours.
3. Stir in the noodles and cook another 30 to 45 minutes, until tender.
4. Stir well, garnish with parsley and serve warm.

Cook Time

High 2 to 3 hours, plus 30 to 45 minutes after the noodles go in

2 can of safe catch tuna

100g of Greek yogurt

Dill relish

Broccoli slaw

Mustard

Mix

Zero carb tortilla

Wrap it up

Then cook it on both sides

Makes 2 burritos

How to make it

Blend 1/2 cup cottage cheese, 1 egg and 1 cup parmesan.

Bake @ 400F for 20 mins on a parchment lined sheet.

Take it out, add your favorite pizza toppings and put back in for 10-15 mins. Once the cheese is bubbly, take it out and enjoy!

If you are the whole thing you get all your protein for the day (even more for a lot of people)

"INGREDIENTS -

• CHICKEN CRUST
• 450g ground chicken
• 2 large eggs
• 1/2 cup grated parmesan cheese
• 1 tsp garlic powder
• 1 tsp italian seasoning
• 1/2 tsp salt
• 1/2 tsp black pepper

TOPPINGS

• 1/2 cup pizza sauce
• 1 cup grated mozzarella cheese (I used low fat)
• 20 turkey pepperoni slices ( I used normal but 9 slices)

DIRECTIONS -

1. Set your oven to 400°F and line a baking sheet with parchment paper.
2. In a large bowl, mix together ground chicken, eggs, parmesan, garlic powder, Italian seasoning, salt, and black pepper until fully combined.
3. Transfer the chicken mixture onto the prepared baking sheet and press it into a thin, even circle or rectangle. You want it thin or else it will have a hard time getting crispy.
4. Pop it in the oven for 25 minutes, or until golden and firm. Let it rest for 5 minutes to set.
5. Crank the oven up to 425°F. Spread on your favorite pizza sauce, cheese, and toppings.
6. Bake for another 10 minutes, until the cheese is melty and bubbly.
7. Let it cool slightly, then dig in and enjoy every crispy, cheesy bite!"

Solid 9 out of 10 for taste and convenience definitely worth your time

Ingredients

• 1 large tortilla wrap
• 4 eggs
• 100 g ham
• 25 g feta
• 100 g cottage cheese
• 62.5 g mozzarella
• 50 g broccoli chopped
• 100 g peppers chopped
• 100 g tomatoes chopped
• Salt pepper paprika garlic powder

Steps

Place the tortilla wrap into a pan or oven dish

Whisk together the eggs and cottage cheese then mix in the ham and chopped veg season with salt pepper paprika and garlic powder

Pour the mixture into the tortilla base top with feta and mozzarella

Bake in a preheated fan oven at 180 degrees for 20 to 22 minutes until golden

Ingredients (makes 1 loaf):

1 cup cottage cheese

1 cup almond flour

Directions

Step 1: Preheat the oven to 350°F (175°C) and grease a loaf pan.

Step 2: In a bowl, mix together cottage cheese and almond flour until well combined.

Step 3: Pour the mixture into the prepared loaf pan and smooth the top.

Step 4: Bake for 25-30 minutes or until golden brown and a toothpick comes out clean.

Ingredients (makes 4 naans):

1 cup cottage cheese (240 ml | 220 g)

1 cup all-purpose flour (240 ml | 125 g)

1 tsp baking powder (5 ml | 4 g)

1 tsp garlic powder (5 ml | 3 g)

½ tsp salt (2.5 ml | 3 g)

2 tbsp olive oil (30 ml)

¼ cup warm water (60 ml)

Fresh parsley, finely chopped, optional (for garnish)

Directions

Step 1: Prepare the dough

In a bowl, combine cottage cheese, flour, baking powder, garlic powder, and salt. Mix until a soft dough forms. Add warm water gradually if needed to bring the dough together.

Step 2: Knead

Transfer dough to a lightly floured surface and knead for about 1 minute until smooth and pliable.

Step 3: Shape and cook

Divide dough into 4 equal portions. Roll each into a round naan shape. Heat a skillet over medium heat with a little olive oil and cook each naan for 2–3 minutes per side until golden and cooked through.

Step 4: Serve

Brush with remaining olive oil, sprinkle with fresh parsley if desired, and serve warm.

Creamy, custard-like, and naturally sweetened with cinnamon — this high-protein, low-carb loaf is the kind of breakfast that keeps you full, balanced, and energized all morning. It's a keto-friendly, sugar-free staple that tastes like French toast but nourishes like a meal prep dream.

Enjoy it plain, with a drizzle of sugar-free syrup, or even sliced and toasted for a gluten-free French toast twist.

Ingredients

• 8 large eggs
• 8 tablespoons (1 stick) grass-fed butter
• 8 ounces cottage cheese (or cream cheese for a richer texture)
• 1 tablespoon ground cinnamon (optional but recommended)

Instructions

1. Preheat your oven to 350°F (180°C).
2. Prepare a loaf pan: grease it lightly and line with parchment paper for easy removal.
3. Blend together the eggs, melted butter, cottage (or cream) cheese, and cinnamon until completely smooth and creamy.
4. Pour into the prepared loaf pan and bake for 30–40 minutes, or until it's puffed, golden, and a toothpick comes out clean.

The texture will be soft and custard-like — similar to flan.

1. Cool in the pan for 10 minutes, then transfer to a rack to cool completely.
2. Slice and serve warm or chilled, topped with extra cinnamon or sugar-free maple syrup.

(Makes 6 Servings: Each Serving is 1 Bowl)

Ingredients

• 12 Eggs
• 3 Cups Egg Whites (720g)
• 3 Cups Cottage Cheese (660g)
• 2: 12oz Bags of Frozen 3 Peppers and Onions (340g per bag)
• 6 Chicken Sausage Links (85g each)
• 2 Cups Reduced Fat Cheddar Cheese (226g)
• 2 Tsp Salt and Pepper

Instructions

1.) Crack 2 eggs into each container. Followed by ½ cup of egg whites (120g), ½ cup cottage cheese (110g), 4 oz pepper and onions (113g), 1 chicken sausage (85g), and 0.33 cups Cheddar cheese (38g). Top each with salt and pepper then mix well.

2.) Bake in the oven at 400°F for 40-45 minutes.

Fridge reheat 1:30

Freezer 1:30 flip 30 done

ingredients list

turkey sausage 1 pound

4 eggs

32 ounces egg whites

300g cottage cheese

7 servings fat free cheese

20 ounce bag of hash browns

10 extreme wellness wraps

Salt, pepper

Oven 400 degrees for 30 min

Make filling then stuff wraps with it.

Ingredients (1 serving makes 3 big pancakes):

• ½ cup egg whites
• 1 large egg
• ½ cup quick oats (dry)
• ½ cup low-fat cottage cheese (2%)

Instructions

1. Add all ingredients to a blender and blend until smooth.
2. Heat a non-stick skillet over medium heat and lightly spray if needed.
3. Pour batter into pancakes and cook 2–3 minutes per side, until set and golden.
4. Serve as-is or top with fruit, sugar-free syrup, or a drizzle of honey.

Ingredients (makes about 6 pancakes):

1 cup cottage cheese

2 large eggs

1/2 cup all-purpose flour

Ingredients (makes 1 biscuit, serves 1):

1/4 cup cottage cheese / 55 g

1 large egg

3 tbsp almond flour / 18 g

1/2 tsp baking powder / 2 g

Pinch of salt / 0.5 g

Directions

Step 1: Mix Batter

In a small bowl, whisk cottage cheese, egg, almond flour, baking powder, and salt until smooth.

Step 2: Cook

Microwave option: Pour into a greased ramekin and microwave 2–3 minutes until set.

Oven option: Bake at 350°F (175°C) for 12–15 minutes until lightly golden.

Step 3: Cool Slightly

Let rest 2–3 minutes so the biscuit firms up.

Step 4: Slice

Carefully slice in half horizontally.

Step 5: Serve

Enjoy warm with butter, jam, or use for a breakfast sandwich.

Tips

Add garlic powder, herbs, or shredded cheese for a savory version.

Do not overcook in the microwave to keep it fluffy.

You can double the recipe and store biscuits in the fridge for up to 3 days.

Ingredients

• 3 bananas (ripe ones, not green bricks)
• 3 eggs
• 240g Greek yoghurt (about a cup)
• A handful of blueberries

Steps

1. Mash the bananas, crack in your eggs, and mix.
2. Add Greek yoghurt and give it a proper mixy mixy.
3. Pour into a small oven-safe dish (or three if you're feeling fancy).
4. Toss in the blueberries and spread them about a bit.
5. Bake at 180°C for 25–30 mins until golden and set.

Recipe:

• 190g low fat cottage cheese
• half a lemon zest
• 1.5 tbsp lemon juice (or a whole lemon ish!)
• 1/2 tsp vanilla extract
• pinch salt
• natural sweetener to taste (Maple Syrup)
• 30g graham crackers

Ingredients

• – 3/4 cup greek yogurt (100 cal)
• – 1 egg (70 cal)
• optional topping 1 tsp of [coconut sugar](https://amzn.to/3Y0FwdT) (13 cal + 3g sugar)

Method

Mix yogurt and egg until no clumps are present and pour into a small ramekin dish. Top with coconut sugar (if using) and bake in a preheated oven at 350 F for about 15 – 20 minutes. Remove from the oven (it will still be a bit jiggly in the center) and place in the fridge to chill, then enjoy!

Sweeteners

– If you want to incorporate sweetness throughout the entire cake (not just the top), I suggest adding 2 tsp of coconut sugar or another granulated sweetener of choice. I don't recommend adding a liquid sweetener such as honey or maple syrup as this will make the cake less firm. I also love making this (or any dessert) without any sugar and then after it's baked, you can drizzle raw honey on top for your preferred sweetness – that way you aren't stuck with one sweetness because sometimes you want more and sometimes you want less depending on how you're feeling.

A solid 9/10 on the slap scale this is 100% worth a go

Ingredients

• 4 room temperature or cold boiled eggs (not hot)
• 3 to 3.5 tbsp. cocoa powder
• 1/2 cup milk
• 1/4 cup honey
• 2 tsp. vanilla extract

1. Blend together all of the ingredients in a blender. Start with 3 tablespoons cocoa powder first then taste it. If you can smell or taste the egg a bit add another 1/2 tbsp. cocoa powder.
2. Refrigerate for two hours and enjoy!

• Or
• Recipe 🍊🍫
• 180g low fat cottage cheese
• 10-20g cocoa (depends on how rich you like it)
• dash vanilla
• dash salt
• dash natural sweetener of choice
• zest from 1/2 orange (go organic here if you can)
• 30g dark chocolate/semi sweet choc chips (I rotate with Lily's and reg. 70% dark choc)

• low fat cottage cheese 1 cup
• vanilla extract
• sweeten however you like (Maple Syrup) 1 tbsp
• salt
• top w/ berries
• semi-sweet or dark choc chips just a few

1️⃣ 100g yogurt

2️⃣ 1 egg

3️⃣ 1½ scoops protein powder

4️⃣ Mix well

5️⃣ Microwave 1–2 min (🚨 DO NOT overcook or it's ruined)

6️⃣ Top with berries + whipped cream

My protein cookie dough recipe needs just 3 main ingredients to make, and it tastes like actual cookie dough! Ready in minutes, each serving packs in over 30 grams of protein. Watch the video below to see how I make it in my kitchen!

6 Servings

Ingredients

• 1 cup vanilla protein powder
• 1/2 cup peanut butter or any nut or seed butter
• 1/4 cup maple syrup or honey/sugar free maple syrup
• 1/4 cup water * See notes

Instructions

In a small bowl, whisk together the peanut butter and maple syrup until combined. Slowly add in the protein powder until a thick and crumbly texture remains.

Using a tablespoon, add enough water until a thick consistency remains. Fold through the chocolate chips or mix-ins of choice.

Enjoy immediately or chill for 30 minutes for a more firm edible cookie dough.

Notes

• Only add enough to achieve the desired texture of cookie dough.

Serving size: 1/3 of a cup

TO STORE: Cookie dough can be stored in the refrigerator, covered, for up to 1 week. Let the cookie dough sit at room temperature for 30 minutes before enjoying, or add a few tablespoons of water/milk to loosen it up.

TO FREEZE: Place portions of the cookie dough in airtight containers and store them in the freezer for up to 6 months.