I’m all about an easy make-ahead breakfast. This is especially true when I’m trying to eat less carbs and increase my protein. I pretty much need a meal plan to stay on track, or I’ll end up eating donuts with my kids. If I have breakfasts ready like these Bacon, Egg, and Cheese Protein Squares, then I usually make a healthier choice.

This recipe makes a total of 8 servings, and each serving comes in at only 200 calories and 20 grams of protein!!! Where did all those eggs get all that extra protein? It’s in the cottage cheese, which even the cottage cheese haters can’t tell. It’s all blended up resulting in a creamy egg.

Top that egg mixture with some great toppings like bacon pieces, green onions, and cheese, and you have yourself a delicious high protein breakfast! These are basically like my Easy Ham Egg Bites, but they are easier to make when you just pour it all into a small casserole dish.

Five Benefits of a high protein breakfast:

1. Protein helps you feel fuller longer and reduces cravings.
2. Protein aids in muscle repair and growth.
3. Since the body uses more energy to digest protein compared to fats and carbs, this gives your metabolism a boost.
4. Protein helps to stabilize your blood sugar and prevents spikes and crashes.
5. Protein helps regulate dopamine and norepinephrine, which support concentration and mental performance.

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Bacon, Egg, and Cheese Protein Squares

Yield: 8 servings

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Ingredients

• 6 large eggs
• 16 oz low fat cottage cheese
• 1/3 cup non fat plain greek yogurt
• 1 tsp kosher salt
• 1/2 cup shredded Colby Jack cheese
• 4 tbsp bacon pieces *
• 1/4 cup chopped green onions

Instructions

1. Preheat oven to 400 degrees.
2. In a blender, add eggs, cottage cheese, yogurt, and salt and blend until smooth.
3. Pour into a greased 8 x 8 casserole dish.
4. Top with bacon pieces, shredded cheese, and green onions.
5. Bake 20-25 minutes or until golden brown. Let cool and slice into 8 servings. Store in refrigerator.

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  Anchor Hocking Glass Baking Dishes for Oven, 8 Inch Square Glass Cake Pan with TrueFit Cherry Lid

Nutrition Information:

Yield: 8 Serving Size: 1
Amount Per Serving: Calories: 200Total Fat: 11gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 163mgSodium: 368mgCarbohydrates: 3gFiber: 0gSugar: 4gProtein: 20g

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Other high Protein Breakfasts you might Like:

Quiche

• Easy Ham & Onion Egg Bites
• Easy Low Carb Quiche
• Cinnamon Sugar Protein Muffins

You can find more MAIN DISH RECIPES HERE. You can find ALL RECIPES HERE. For more ideas, follow me on FACEBOOK, PINTEREST, INSTAGRAM, AND TWITTER. Get FREE recipes delivered to you by email: SIGN UP HERE!

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I’m always looking for easy low-carb recipes I can meal prep for my week ahead. I find that when I try to watch my carb intake, I really see a difference in how I feel. This Low Carb Chicken Broccoli Alfredo is a perfect example of meal that leaves me feeling full without too much guilt.

From start to finish, this dish is done in under 30 minutes and it only uses a few ingredients! Here’s what you need:

• olive oil
• creole seasoning or salt and pepper
• boneless chicken breasts
• chopped onion
• frozen broccoli florets
• jarred basil alfredo sauce
• shredded part skim mozzarella cheese

I usually get about 3 servings from this recipe, and each serving comes in under 400 calories and over 40 grams of protein! And you won’t even miss the pasta!

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Low Carb Chicken and Broccoli Alfredo

This Low Carb Chicken Broccoli Alfredo is so delicious and a super easy macro-friendly meal prep idea!

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Ingredients

• 1 1/2 tbsp olive oil
• 1 1/2 tsp creole seasoning
• 2 boneless chicken breasts, cut into 1 inch pieces
• 1 medium onion, chopped
• 2 cups frozen broccoli florets
• 1 1/2 cups jarred basil alfredo sauce*
• 1 cup shredded part skim mozzarella cheese

Instructions

1. To a large saute pan, add olive oil and heat over medium high heat.
2. Season chicken pieces with creole seasoning and add to saute pan. Stir and cook chicken for about 5 minutes.
3. Add diced onion and cook for anothe 7 minutes.
4. Add frozen broccoli and stir. Cook for about 4- 5 minutes
5. Add alfredo sauce and stir to heat through about 2 minutes
6. Top with shredded mozzarella and let melt.

Notes

If you can't find basil alfredo sauce, just use regular jarred alfredo and add 1 tsp dried basil.

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Nutrition Information:

Yield: 3 Serving Size: 1
Amount Per Serving: Calories: 387Total Fat: 18gSaturated Fat: 7gTrans Fat: 0gUnsaturated Fat: 10gCholesterol: 100mgSodium: 1095mgCarbohydrates: 13gFiber: 5gSugar: 4gProtein: 44g

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Here are some more low carb recipes you might like:

• Low-Carb Tuscan Chicken
• Skinny Taco Stuffed Peppers
• Skinny Turkey Lasagna

You can find more MAIN DISH RECIPES HERE. You can find ALL RECIPES HERE. For more ideas, follow me on FACEBOOK, PINTEREST, INSTAGRAM, AND TWITTER. Get FREE recipes delivered to you by email: SIGN UP HERE!

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This Easy Low Carb Quiche recipe has truly become one of my favorite breakfasts!! I make it on the weekend and divide it up for my breakfast all week. I love that it is quick, easy, and delicious too!

So we all know eating eggs for breakfast provides us with protein, but when you combine them with cottage cheese and turkey sausage, it really helps this breakfast pack a protein punch! It’s a breakfast you can feel good about eating for sure.

It comes in at about 150 calories per serving with 13 grams of protein. So it packs a lot of protein with few calories. This is always my goal for my meals and snacks throughout the day, as I try to save a little more calories for my dinner.

What ingredients do you need for this Easy Low Carb Quiche?

• low carb tortilla
• eggs
• low-fat cottage cheese
• salt and pepper
• spinach
• chopped tomatoes
• shredded mozerella cheese
• SEE THE FULL RECIPE BELOW.

What kind of dish should I use for this recipe?

Sometimes I use a 9 inch pie plate, which works fine. But if I want a little more crust from the tortilla, I will divide my recipe into two oven safe soup/souffle bowls. This allows me to get those crispier edges. It’s really all about what you prefer! I change it up all the time, and you can even change up your veggies!

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Easy Low Carb Quiche

This Easy Low Carb Quiche recipe is a delicious high protein and low calorie breakfast idea! It is a perfect way to help hit your protein goals for the day.

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Ingredients

• 1 low carb tortilla - soft taco size
• 3 large eggs
• 1/3 cup low fat cottage cheese
• 1 tsp kosher salt
• 1/2 cup fresh spinach
• 2 links turkey breakfast sausage, cut up into 1/2-1 in pieces
• 1/2 cherry tomatoes, halved
• 1/2 cup shredded part skim mozzarella cheese

Instructions

1. Preheat oven to 350 degrees.
2. Grease a pie plate with cooking oil spray. Lay tortilla in plate. Sides should come up edges slightly. This is going to hold your filling.
3. Add cottage cheese and eggs and salt. Stir with fork to combine. Add spinach, turkey sausage, tomatoes and shredded cheese.
4. Bake for 20-25 minutes or until center is cooked.
5. Slice into fourths.

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Check out these other low-carb breakfast ideas:

• Cinnamon Sugar Protein Muffins
• Easy Ham and Onion Egg Bites
• Best Protein Pancakes

You can find more MAIN DISH RECIPES HERE. You can find ALL RECIPES HERE. For more ideas, follow me on FACEBOOK, PINTEREST, INSTAGRAM, AND TWITTER. Get FREE recipes delivered to you by email: SIGN UP HERE!

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If you’re looking for a delicious, nutritious breakfast that fuels your body and keeps you satisfied until lunchtime, then look no further than these Cinnamon Sugar Protein Muffins! Packed with protein, flavor, and just the right touch of sweetness, these muffins are a perfect way to start your day off right. Whether you’re meal prepping for the week or treating yourself to a cozy breakfast, these muffins will hit the spot.

Why is protein so important for breakfast?

Many of us are used to traditional carb-heavy breakfasts like cereals or pastries. While tasty, these options can leave you feeling hungry soon after eating, which might tempt you to snack before lunch. On the other hand, a breakfast that is rich in protein can help curb your hunger and stabilize your blood sugar levels, helping you stay fuller longer.

Typically, when we think of high protein breakfasts, we usually lean more towards eggs. While I love a good egg breakfast like this one, I do crave a muffin or two every now and then. Changing up my meals also helps prevent boredom from eating the same things, which in turn, helps me stay on track.

So how are the muffins considered high protein?

The secret to increasing the protein in muffins is to add high protein ingredients like cottage cheese and greek yogurt. Don’t get scared by these ingredients if you don’t typically like them! They are the wet ingredients that mix with the dry ingredients to make a perfectly delicious high protein muffin!

Studies show that consuming a high-protein breakfast like these Cinnamon Sugar Protein Muffins can increase thermogenesis (the process of calorie burning) and boost your metabolism. This makes it easier to burn fat throughout the day. I’m all about that! So what are you waiting for? Whip up a batch of these for your mornings ahead!

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Cinnamon Sugar Protein Muffins

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Ingredients

• 1 3/4 cup (245 g) kamut flour *see note
• 2 scoops vanilla protein powder
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/2 tsp kosher salt
• 1 tsp cinnamon
• 1 cup low fat cottage cheese
• 1/4 cup honey
• 1/2 cup almond milk
• 2 large eggs
• Sugar-free syrup for dipping

Instructions

1. Preheat oven to 350 degrees.
2. In a large mixing bowl, add flour, protein powder, baking powder, baking soda, salt, and cinnamon. Whisk to combine.
3. In a blender, add cottage cheese, honey, almond milk, and eggs. Blend until smooth.
4. Pour mixture into dry ingredients and stir to combine.
5. Grease muffin tin and scoop mixture into 12 muffin cups. Bake for about 20 minutes or until muffins or golden brown. Let cool a few minutes before removing from pan. These can be served with sugar free syrup, and they can be individually wrapped and frozen in a freezer bag for up to 3 months.

Notes

I love to use Kamut flour which is an organic high protein flour. You can also use a higher protein flour such as King Arthur bread flour. If you use all purpose flour, you may need to increase amount by 1/4 cup.

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  Walfos Silicone Muffin Pan - 12 Cups Regular Silicone Cupcake Pan, Non-stick Silicone Great for Making Muffin Cakes, Tart, Bread - BPA Free and Dishwasher Safe

Nutrition Information:

Yield: 12 Serving Size: 1
Amount Per Serving: Calories: 146Total Fat: 2gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 33mgSodium: 254mgCarbohydrates: 22gFiber: 1gSugar: 7gProtein: 10g

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Whether you are counting macros, watching your calories and carbs, or just trying to eat healthy in general, I’ve got some great ideas for you! These are all easy healthy meals for the new year, and all of these are easy to meal prep for lunches and dinners. Let’s get started!

Low-Carb Tuscan Chicken

Skinny Pepper Nachos

Skinny Stuffed Peppers

Skinny Turkey Lasagna

Skinny Turkey Meatball Soup

Skinny Meatza Pizza

Best Protein Pancakes

Zucchini Pizza Dish

Egg Roll Soup

Skinny Chicken Vegetable Soup

You can find more MAIN DISH RECIPES HERE. You can find ALL RECIPES HERE. For more ideas, follow me on FACEBOOK, PINTEREST, INSTAGRAM, AND TWITTER. Get FREE recipes delivered to you by email: SIGN UP HERE!

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In the midst of all the upcoming holiday eats, I’m still trying to watch my carbs. This Low-Carb Tuscan Chicken recipe is perfect for that! It’s full of flavor and easy to make all in one pan!

I make a batch of this and divide it up to eat all week. I may have for lunch or dinner and rotate it with some other low-carb meals. This helps me stay on track!

What ingredients do you need to make Low-Carb Tuscan Chicken?

• chicken breasts
• fresh broccoli
• grape tomatoes
• creole seasoning, onion powder, garlic powder
• extra virgin olive oil
• sun-dried tomatoes
• crushed red pepper flakes
• dried oregano
• half and half
• shredded parmesan cheese
• shredded mozzarella cheese
• FOR FULL RECIPE INSTRUCTIONS, SEE BELOW.

Other reasons to love this Low-Carb Tuscan Chicken recipe:

• It’s QUICK and EASY! It’s done in about 35 minutes.
• If high protein and low carb is a goal for your meals, then this is right for you.
• You won’t even miss the pasta!

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Low-Carb Tuscan Chicken

Yield: 5 servings

Prep Time: 15 minutes

Cook Time: 25 minutes

Total Time: 40 minutes

5.0 Stars (1 Review)

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Ingredients

• 1 1/2 pounds boneless chicken breasts, chopped into 1 inch pieces
• 1 1/2tsp creole seasoning
• 1/2 tsp onion powder
• 3/4 tsp garlic powder
• 1 1/2 tbsp extra virgin olive oil
• 2 broccoli crowns, chopped
• 1 cup grape tomatoes
• 1/4 cup sun-dried tomatoes
• a pinch of crushed red pepper flakes
• 1/2 tsp dried oregano
• 1/2 cup half and half
• 1/4 cup shredded parmesan cheese
• 1 cup shredded mozzarella cheese

Instructions

1. To a large skillet, add olive oil and heat over medium high heat.
2. Season chicken with creole seasoning, onion powder, and garlic powder. Add to pan and saute for about 10 minutes, stirring occassionally.
3. Add in broccoli and grape tomatoes and stir. Add in crushed red pepper flakes, oregano, and sun-dried tomatoes. Cook, stirring occassionally, for about 10 minutes.
4. Stir in half and half. Top with shredded parmesan and mozzarella. Allow cheese to melt on top and remove from heat and serve.

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• 
  Calphalon® Hard-Anodized Nonstick 12-Inch Frying Pan

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Other Low-Carb Dinner Ideas:

• Skinny Pepper Nachos
• Skinny Stuffed Peppers
• Skinny Turkey Lasagna

You can find more MAIN DISH RECIPES HERE. You can find ALL RECIPES HERE. For more ideas, follow me on FACEBOOK, PINTEREST, INSTAGRAM, AND TWITTER. Get FREE recipes delivered to you by email: SIGN UP HERE!

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I’m always trying to change up my meal prep recipes. I don’t want to get tired of what I’m eating. Often times, on Sunday, I will make a couple different low carb, high protein recipes like these Skinny Taco Stuffed Peppers. That way I have a few quick meals to choose from to stay on track with my eating.

I eat 2 of these stuffed peppers per serving. That gives me a low carb meal with at least 40 grams of protein and under 500 calories. If you are looking for more recipes like this, be sure to check out my skinny recipes here.

What ingredients are needed to make these Skinny Taco Stuffed Peppers?

• lean ground chicken (99% lean)
• Seasonings: creole seasoning, onion powder, cumin, dried oregano
• red bell peppers
• frozen riced cauliflower
• canned diced tomatoes with green chiles
• sour cream
• shredded Colby Jack cheese
• tomato
• red onion
• chopped cilantro

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Skinny Taco Stuffed Peppers

Yield: 4 servings

Skinny Taco Stuffed Peppers make a great high-protein, low carb meal prep idea! They are filled with taco flavor and topped with tomatoes, red onion, cilantro, and shredded cheese.

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Ingredients

• 1 lb lean ground chicken
• 1 tsp creole seasoning
• 4 red bell peppers
• 1 tsp cumin
• 1 tsp oregano
• 1/2 tsp onion powder
• 1 1/2 cups riced cauliflower
• 1 can diced tomatoes with green chiles
• 1/3 cup sour cream
• 1 1/2 cup shredded Colby Jack cheese
• 1 roma tomato, diced
• 1/2 cup diced red onion
• 1 tbsp fresh chopped cilantro

Instructions

1. In a skillet, brown ground chicken until cooked through. While browning, season with creole seasoning, cumin, oregano, and onion powder.
2. Once chicken is browned, add riced cauliflower and cook for about 3 minutes over medium high heat.
3. Add in canned diced tomatoes with green chiles and cook for about 3 more minutes.
4. Stir in sour cream and 1/2 cup shredded cheese. Stir until well combined and cook over medium heat for about 5 minutes.
5. Slice each pepper in half vertically. Remove ribs and seeds. Lay each pepper in casserole dish. Fill each pepper with meat mixture.
6. Add about 3/4 cup of water into the bottom of the casserole dish under the peppers to help them steam. Cover with foil.
7. Bake at 350 degrees for 30 minutes making sure peppers have softened. Remove foil, top with remaining shredded cheese, and bake for 5 to 10 more minutes.
8. Top peppers with diced tomatoes, red onion, and cilantro.

Notes

You can also top peppers with store-bought pico de gallo.

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Nutrition Information:

Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 491Total Fat: 30gSaturated Fat: 14gTrans Fat: 0gUnsaturated Fat: 13gCholesterol: 172mgSodium: 1044mgCarbohydrates: 19gFiber: 3gSugar: 8gProtein: 40g

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If you want to know my Sunday plans, they usually involve making some sort of meal-prep recipe for our lunches throughout the week. Sometimes I make this one, or this one, but we love a good soup! They are always healthy and very filling.

I also love a good egg roll in a bowl for dinner, so I knew turning it into a soup would be a welcome addition to my weekly lunches. If you make a double batch, you can even freeze extras. I’m often grabbing a frozen soup out of my freezer before heading to school. This is also a major money saver too!

Important Notes about this Egg Roll Soup:

• Sometimes, I add more veggies. This soup is totally customizable. You can even try water chestnuts for extra crunch. These can be found on the Asian foods isle.
• I love ground chicken, but you can use ground turkey or lean ground beef.
• I buy coleslaw mix because it is convenient, but you can chop your own cabbage as well.
• If you are watching your sodium intake, I would use low-sodium soy sauce and chicken broth.
• Recipe can be doubled and freezes well in individual containers.

What do you need to make Egg Roll Soup?

• ground chicken, turkey, or lean ground beef
• creole seasoning
• chopped yellow onion
• chopped carrots
• minced garlic
• shredded coleslaw mix
• soy sauce
• chicken broth
• green onions

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Egg Roll Soup

Yield: 4 servings

Egg Roll Soup is a delicious low-carb recipe with all the good filling of an egg roll but made healthy with ground chicken. Plus, it is done in about 30 minutes and great for meal-prep!

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Ingredients

• 1 lb. ground chicken
• 1 tsp creole seasoning, plus more to taste
• 1 cup chopped onion
• 1/2 cup chopped celery
• 1/4 cup chopped carrots
• 1 tsp minced garlic
• 8 oz shredded coleslaw mix
• 1/4 cup soy sauce
• 32 oz chicken broth
• 2 tbsp chopped green onions

Instructions

1. IN a large sauce pan, brown ground chicken with creole seaoning. Once browned, add onions, celery, garlic, and carrots and saute for about 5-7 minutes. If mixture sticks, add a little chicken broth to deglaze the pan a little. Cook over medium heat.
2. Add coleslaw mix and soy sauce. Cook for about 3 minutes.
3. Add chicken broth and bring to a boil. Cook for about 10 minutes.
4. Serve in a bowl and top with green onions.

Notes

• Recipe can be doubled and freezes well in individual containers.

• Sometimes, I add more veggies. This soup is totally customizable. You can even try water chestnuts for extra crunch. These can be found on the Asian foods isle.
• I love ground chicken, but you can use ground turkey or lean ground beef.
• I buy coleslaw mix because it is convenient, but you can chop your own cabbage as well.
• If you are watching your sodium intake, I would use low-sodium soy sauce and chicken broth.

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Other Healthy Meal Prep Recipes:

• White Bean Chicken Soup
• Skinny Turkey Lasagna
• Skinny Stuffed Peppers

You can find more MAIN DISH RECIPES HERE. You can find ALL RECIPES HERE. For more ideas, follow me on FACEBOOK, PINTEREST, INSTAGRAM, AND TWITTER. Get FREE recipes delivered to you by email: SIGN UP HERE!

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Guys, I searched high and low for a protein pancake recipe that I liked. I wasn’t satisfied with any of the recipes out there I tried from either the taste or the texture. Then I remembered sour cream pancakes which are delicious and thought why not make a Greek yogurt almond flour version which would be high protein and low carb! And that’s when these Best Protein Pancakes recipe were born!

The recipe makes a batch of 10 pancakes, and ideally 2 pancakes are a serving. I put some in the fridge to eat for a few days and then I freeze the rest in sets of two.

I just love how they came out! They almost taste buttery without the butter! The greek yogurt helps them to not be dry as often times high protein recipes can be.

What ingredients are needed for these Protein Pancakes?

• almond flour
  I use Bob’s Red Mill Super-Fine.
• baking powder
• vanilla protein powder
  I use Premier Protein powder.
• egg
• salt
• vanilla greek yogurt
  I use Oikos Triple Zero. This yogurt is low in carbs and really high in protein.
• almond milk
  I use unsweetened vanilla almond milk.

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Best Protein Pancakes

Yield: 10 pancakes

Best Protein Pancakes - These pancakes are the best I've tried! They are high in protein, low in carbs, and low in calories! Plus they are gluten-free!

4.0 Stars (1 Review)

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Ingredients

• 2 cups almond flour (super-fine)
• 4 tsp baking powder
• 2 scoops vanilla protein powder
• 1/2 tsp salt
• 1 egg
• 1/2 cup vanilla greek yogurt
• 3/4 cup unsweetened vanilla almond milk

Instructions

1. Add ingredients to a bowl and combine together with a whisk. Let batter rest for a few minutes.
2. Cook pancakes on a non-stick pan or griddle. Carefully flip making sure pancakes are cooked on the first side before flipping to prevent breaking.
3. Serve with sugar free syrup.

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  Cuisinart 12-Inch Skillet, Nonstick-Hard-Anodized with Glass Cover, 622-30G

Nutrition Information:

Yield: 10 Serving Size: 2
Amount Per Serving: Calories: 131Total Fat: 7gSaturated Fat: 1gTrans Fat: 0gCarbohydrates: 5gFiber: 1.4gSugar: 1.5gProtein: 12g

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Other High Protein Recipes You Might Like:

• Protein Chocolate Mousse
• Protein Chocolate Pudding Snack

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I’ve jumped on the cottage cheese bandwagon and made you guys a yummy high protein dessert! Even if you are not a cottage cheese fan, I promise this Protein Chocolate Mousse is so good! It’s also very filling and feels like you’re totally indulging!

What do you need to make Protein Chocolate Mousse?

• low-fat cottage cheese
• sugar-free chocolate pudding mix
• unsweetened cocoa powder
• sugar substitute – (I use Lakanto)
• vanilla extract
• salt
• sugar-free whipped topping
• sugar-free chocolate chips

What substitutes can I make in this recipe?

• sugar substitute
  I use Lakanto. You can also use Swerve or another sugar replacement.
• sugar-free chocolate chips
  You can use dark chocolate chips.

Other notes about this recipe:

• This recipe is meant to make one bowl and serve one, but it’s pretty filling and can be made for two!
• The whole recipe totals 314 calories and 24 grams of protein!
• Omit the whipped topping and/or chocolate chips to save even more calories!

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Other Recipes You Might Like:

• Protein Chocolate Pudding Snack
• Skinny Pepper Nachos
• Skinny Turkey Lasagna

You can find more MAIN DISH RECIPES HERE. You can find ALL RECIPES HERE. For more ideas, follow me on FACEBOOK, PINTEREST, INSTAGRAM, AND TWITTER. Get FREE recipes delivered to you by email: SIGN UP HERE!

The post Protein Chocolate Mousse appeared first on Diary of A Recipe Collector.