Friday, February 22, 2019

Whole30 Vegetarian Power Bowls

Let’s just get this out there: I’m not doing Whole30. I AM, however, an ultra enthusiastic supporter of anyone and everyone looking to make positive changes in their diet. I also adore flexible recipes that allow you to use the ingredients you have on hand, can be prepped in advance, and give you every food group in a single meal. And when you can make them with just ONE PAN like these Whole30 Vegetarian Power Bowls? You better believe I’ll be making them well beyond 30 days!


Easy and healthy Whole30 Vegetarian Power Bowl. Low carb, packed with roasted veggies, with a creamy and delicious Whole30 dressing. Top with a soft boiled egg for a filling, high protein vegetarian meal! Dairy free, gluten free, grain free, and Paleo compliant.Save

I’ve heard from a number of you who plan to do Whole30 this month and are looking for easy Whole30 lunch recipes and dinner recipes, as well as Whole30 vegetarian recipes.

This brinner/brunch-ish recipe is appropriate for all of the above.

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If you need a Whole30 breakfast recipe, thanks to the addition of the egg, it works nicely for that too.

I’ve also heard from those who, while you might not be adhering a specific diet (Whole30 or otherwise) want to eat more veggies and whole foods, get ahead on meal prep during the week, and rely less on takeout. <— Me too.

Or, maybe you haven’t made a specific resolution tied to eating at all but are looking for a healthy reset after the holidays. <— Also me.

OR, perhaps you like the idea of washing fewer dishes in 2018. <— AMEN. (If this is you, be sure to check out the section of one-pan recipes in my recipe index.)

For every scenario above, you are going to love these Whole30 Bowls.




Whole30 Vegetarian Power Bowls. Loaded with roasted veggies and topped with a creamy tahini dressing. Add an egg for protein and to make this a Whole30 vegetarian breakfast! Dairy free, gluten free, grain free, and Paleo.Save
For those of you wondering what I mean by “bowl”: think of it as a giant collection of goodness, all piled together in a single dish with a yummy sauce on top.

Part One: Roasted Vegetables.
You can use any kind you like. I did a mix of sweet potato, broccoli, cauliflower, and kale, plus a red onion for its sweet/savory factor (highly underrated and oh so tasty).

Roasting the vegetables makes them lightly crispy on the outside and caramelized and tender on the inside.

In the spice arena, we have the usual suspects salt and pepper, along with a good amount of chili powder for some smoky heat that’s heavenly with the sweet potatoes and red onion.

If you are a bit vegetable shy, roasting is the way to go. Roasted veggies have a completely different character than raw and will not make you think of salad.

Don’t be surprised when you catch yourself nibbling them right off the pan!

Whole30 Vegetarian Power Bowl. Roasted sweet potato, broccoli, cauliflower, kale, and red onion make this a veggie-packed meal! Easily adaptable Whole30 vegetable recipe that's low carb, filling, and Paleo!Save

Part Two: Creamy Tahini Dressing.
Bowls call for sauce, and this nutty, zippy lemon tahini dressing is the perfect complement to the smoky roasted vegetables.

Part Three: Egg.
Say hello to lean protein.

A complaint I’ve heard about Whole30 from friends who have done it is that by the end of 30 days, it feels like a total meat overload. Even if you aren’t vegetarian, it’s nice to go meatless once in a while.

Adding eggs makes these Whole30 Vegetarian Power Bowls filling, without the need for meat.

I made my eggs in the Instant Pot. If you haven’t yet experienced the miracle of Instant Pot hard- or soft-boiled eggs, please give them a try. They cook in three minutes and the peels slide right off.

Of course, you can always use hardboiled eggs made on the stove (I have directions for you for this method too) or swap a fried or poached egg.

I opted for hardboiled eggs because I wanted to prep the entire meal in advance.

If you are eating the Whole30 bowls right away and don’t have any hardboiled eggs on hand, a fried or poached egg is an excellent option and much quicker.

Alt: Easy Whole30 Vegetarian Power Bowl. This tasty bowl will fit right in to your Whole30 vegetarian meal plan! Great for dinner as well as breakfast. It's low carb, loaded with smoky roasted veggies, and extra filling with a hardboiled egg on top!Save

Other Optional Additions.
  • Avocado. Always a good choice. Always.
  • Bacon. OK, I realize that the recipe won’t be Whole30 vegetarian any more, but if keeping the recipe meatless isn’t a concern or you want to make this a more clear-cut Whole30 breakfast recipe, it’s a good option. (If you are doing Whole30, make sure your bacon is compliant and doesn’t have any added sugars.)
  • Fresh Herbs. Cilantro, parsley, or green onions lurking in your refrigerator? Add ‘em here!
  • Nuts. Try adding a handful of toasted almonds, pumpkin seeds, or walnuts for a pleasing crunch and healthy fats.
Healthy Whole30 Vegetarian Power Bowl. Roasted veggies topped with a delicious tahini dressing and topped with a protein-packed egg. (Omit the egg if you're looking for a Whole30 vegan breakfast!) A delicious dairy free, gluten free, and Paleo recipe!Save
More Easy Whole30 Vegetarian (and Non-Vegetarian) Recipes:
  • Whole30 Salmon
  • Harvest Chicken Skillet
  • Sheet Pan Chicken with Sweet Potatoes, Apples, and Brussels Sprouts
  • Instant Pot Chili (omit the beans)
  • Chicken and Tomatoes (omit the honey)
  • Lemon Basil Chicken (use coconut aminos in place of the soy sauce)
  • Kale Salad with Sautéed Apples
  • Curried Cauliflower Kale Soup
Watch How to Make this Vegetarian Whole30 Power Bowl Recipe


Whole30 Power Bowl Recipe

Easy and healthy Whole30 Vegetarian Power Bowl. Low carb, packed with roasted veggies, with a creamy and delicious Whole30 dressing. Top with a soft boiled egg for a filling, high protein vegetarian meal! Dairy free, gluten free, grain free, and Paleo compliant.


Whole30 Vegetarian Power Bowls

yield: 4 SERVINGS  prep time:  10 MINS  cook time:  40 MINS  total time:  50 MINS
Easy and healthy Whole30 Vegetarian Power Bowl. Low carb, packed with roasted veggies, with a creamy and delicious Whole30 dressing. Top with a soft boiled egg for a filling, high protein vegetarian meal!
Ingredients

FOR THE VEGETABLES:
  •  2 tablespoons extra-virgin olive oil — or melted coconut oil, divided
  •  1 small red onion — cut into 1-inch wedges
  •  2 large sweet potatoes — scrubbed with skins on, halved lengthwise
  •  2 teaspoons chili powder — divided
  •  3/4 teaspoon salt — divided
  •  3/4 teaspoon black pepper — divided
  •  1 small head broccoli — or cauliflower
  •  1 small bunch kale — large stems removed
FOR THE DRESSING:
  •  3 tablespoons lemon juice — about 1 small lemon
  •  3 tablespoons tahini — or swap natural almond butter
  •  1 clove garlic — minced
  •  1/2-1 teaspoon ground cumin
  •  1/4 teaspoon kosher salt
  •  4 hard-boiled eggs — or soft-boiled, see recipe notes
Instructions
  1. Place a rack in the center of your oven and preheat the oven to 400 degrees F. Liberally coat a rimmed baking sheet with nonstick spray and set aside.
  2. Place the onions and sweet potatoes on the baking sheet, turning the sweet potatoes cut sides up. Drizzle with 2 teaspoons olive oil, making sure the flesh of the sweet potatoes is well coated. Sprinkle with 1 teaspoon chili powder, 1/4 teaspoon salt, and 1/4 teaspoon pepper. Rub and toss to coat, and then arrange on the baking sheet. Bake for 10 minutes.
  3. While the sweet potatoes cook, chop the broccoli or cauliflower into florets (you should have about 5 cups total). Remove the baking sheet from the oven and flip the sweet potatoes so that they are cut sides down. Push the sweet potatoes and onions to one side and add the cauliflower or broccoli to the open side of the pan. Drizzle with 2 teaspoons olive oil and sprinkle with 1/4 teaspoon salt, 1/4 teaspoon pepper, and the remaining 1 teaspoon chili powder. Carefully toss to coat, and then return the baking sheet to the oven. The pan will be very crowded, and the veggies will overlap somewhat. Return to the oven and bake for an additional 20 to 25 minutes, until the sweet potatoes are soft and the other vegetables are crisp-tender.
  4. Remove the sheet pan from the oven and place the kale on top of the vegetables. Drizzle the kale with the remaining 2 teaspoons olive oil and sprinkle with remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Lightly rub the kale to coat, and then arrange the kale in a single layer over the whole pan. Return the pan to oven and bake for 5 additional minutes, until the kale is very lightly crisp and softened. Remove the whole pan from the oven and set it aside to cool.
  5. While vegetables finish roasting, prepare the dressing: Add the lemon juice, tahini, garlic, cumin, and salt in a small mixing bowl. Add 2 tablespoons hot water. Whisk to combine. Taste and add additional salt and up to 1/2 teaspoon additional cumin as desired.
  6. To serve: Once the vegetables are cool enough to handle, cut the sweet potatoes into bite-size pieces. Roughly chop the kale. Divide the vegetables among serving bowls. Slice the hardboiled eggs in half and place 2 halves on top of each bowl. Drizzle with tahini dressing and enjoy immediately.

Recipe Notes

  • To cook hardboiled eggs: you can make these in your Instant Pot (this is a great tutorial) or on your stove by following the directions in step 3 of this post.
  • Leftovers: Store roasted vegetables in an airtight container in the refrigerator for up to 4 days. Store dressing in a jar in the refrigerator and eggs in the refrigerator for up to 1 week. Reheat the vegetables gently in the microwave, and then top with the egg and dressing just before serving.
  • This recipe is ultra flexible. Feel free to swap out any of the roasted veggies for others you like. Brussels sprouts are another of my favorite additions.
course: MAIN COURSE cuisine: AMERICAN
keyword: EASY WHOLE 30 RECIPE, VEGETARIAN DINNER, WHOLE30 VEGETARIAN POWER BOWLS
All text and images © ERIN / WELL PLATED.

NUTRITION INFORMATION
Amount per serving (1 (of 4)) — Calories: 361, Fat: 19g, Saturated Fat: 3g, Cholesterol: 185mg, Sodium: 741mg, Carbohydrates: 35g, Fiber: 8g, Sugar: 6g, Protein: 16g






source:www.wellplated.com

NO BAKE PEANUT BUTTER PROTEIN BARS (KETO, SUGAR FREE, VEGAN)

These homemade peanut butter protein bars are cheaper than storebought and take minutes to whip up! Made with just 4 Ingredients (YES!), these no bake bars are keto, sugar free, vegan and a paleo option. Gluten Free, Dairy Free.

When your homemade peanut butter protein bars taste like Reese’s peanut butter cup, you know you’ve hit the jackpot.


4-Ingredient No Bake Peanut Butter Protein Bars (Paleo, Vegan, Keto, Sugar Free, Gluten Free)- Easy, healthy and low carb bars using just 4 ingredients and needing 5 minutes- They taste like Reese's peanut butter cups and better than store bought! #keto #peanutbutter #chocolate #healthy #nobake | Recipe on thebigmansworld.com

Homemade Peanut Butter Protein Bar Recipe

We are living in a day and age where you no longer need to go to a health food store or online supplement shop to get your protein bar fix. Every day mainstream grocery stores, supermarkets, and all gas stations will have a range of protein bars.

 MY OTHER RECIPES
This is great…until you check out the price tag.

With packaged protein bars ranging between $3-$6, they certainly aren’t cheap. Convenient? Sure. Cost-effective? Not really.

Not to mention their ingredient list which is often similar to an actual candy bar.

Not mine though.


4-Ingredient No Bake Peanut Butter Protein Bars (Paleo, Vegan, Keto, Sugar Free, Gluten Free)- Easy, healthy and low carb bars using just 4 ingredients and needing 5 minutes- They taste like Reese's peanut butter cups and better than store bought! #keto #peanutbutter #chocolate #healthy #nobake | Recipe on thebigmansworld.com

Easy Keto Protein Bar Recipe

My homemade peanut butter protein bars literally taste like a peanut butter cup, minus all the unhealthy and processed ingredients. Unlike many storebought protein bars, these don’t taste artificial.

A fudgy protein-rich peanut butter center covered in a healthy chocolate coating- It’s like eating dessert, minus the guilt!

These homemade peanut butter protein bars literally take 10 minutes to whip up and need just four ingredients- Peanut butter (or almond butter), coconut flour, protein powder and a sticky sweetener.

The chocolate coating is optional, but we want to make it taste like a peanut butter cup, so not really optional.

4-Ingredient No Bake Peanut Butter Protein Bars (Paleo, Vegan, Keto, Sugar Free, Gluten Free)- Easy, healthy and low carb bars using just 4 ingredients and needing 5 minutes- They taste like Reese's peanut butter cups and better than store bought! #keto #peanutbutter #chocolate #healthy #nobake | Recipe on thebigmansworld.com

Healthy Protein Bar Ingredients

To keep these protein bars 100% sugar free and keto friendly, I opted to use these stevia sweetened chocolate chips (keto approved and sugar-free) and this sticky sweetener (monk fruit sweetened).

If you can tolerate refined sugar, these dairy free chocolate chips are my favorite (and also paleo and vegan-friendly!). My favorite refined sugar free sweeteners are pure maple syrup, agave or brown rice syrup (not paleo).

You can definitely leave out the protein powder, but obviously, the protein content won’t be as high.

Are protein bars really healthy?

They can be!

I shared over 20 of my homemade protein bar recipes which are all full of healthy, whole food ingredients.

With that said, many protein bars can be full of added sugars or even have a very minimal amount of protein. Be wary if you do opt to buy a packaged one that it is high in protein, fiber, and has no added sugars.

Are protein bars good for you to lose or maintain weight?

I don’t share protein bar recipes with this in mind (although commercial ones do tend to lean towards this). I believe protein bars can be a good snack between meals, or even a quick small breakfast.

Personally, I eat these after a workout, as I’m not a huge fan of protein shakes and my protein intake can be a little low during the day.

Is it bad to eat too many protein bars?

Eating too many of any foods is bad for you. As mentioned above, these bars are perfect as part of an everyday balanced diet- A wholesome snack which tastes like dessert and keeps your energy levels up!

Satisfy your sweet tooth with these homemade peanut butter protein bars. Cheaper than store bought, quick, easy and satisfying and actually taste delicious!


4-Ingredient No Bake Peanut Butter Protein Bars (Paleo, Vegan, Keto, Sugar Free, Gluten Free)- Easy, healthy and low carb bars using just 4 ingredients and needing 5 minutes- They taste like Reese's peanut butter cups and better than store bought! #keto #peanutbutter #chocolate #healthy #nobake | Recipe on thebigmansworld.com

More delicious homemade protein bar recipes? Gotcha covered!

  • No Bake White Chocolate Raspberry Protein Bars

  • Cookies and Cream Protein Bars

  • White Chocolate Macadamia Protein Bars

  • Low Carb Chocolate Peanut Butter No Bake Bars

  • Paleo Protein Bars



NO BAKE PEANUT BUTTER PROTEIN BARS (KETO, VEGAN, PALEO)

These homemade peanut butter protein bars are cheaper than storebought and take minutes to whip up! Made with just 4 Ingredients (YES!), these no bake bars are keto, sugar free, vegan and a paleo option. Gluten Free, Dairy Free. 

Course
Snack
Prep Time
5 minutes
Cook Time
5 minutes
Total Time
10 minutes
Servings
24 Squares
Calories
139kcal
Author
Arman

INGREDIENTS
  • 1/2 cup coconut flour
  • 2 scoops protein powder of choice * See notes
  • 2 cups peanut butter Can sub for any nut or seed butter
  • 1/2 cup sticky sweetener of choice ** See notes
  • 2 cups chocolate chips of choice Optional
INSTRUCTIONS
  • Line a deep pan with parchment paper and set aside. For thicker bars, use an 8 x 8-inch pan. For thinner bars, use any size bigger.
  • In a large mixing bowl, add your dry ingredients and mix well.
  • In a small mixing bowl, melt your peanut butter with sticky sweetener until combined. Add to dry ingredients and mix until fully combined.
  • Transfer peanut butter protein bar batter into the lined baking dish and press firmly in place. Refrigerate or freeze until firm. Once firm, cut into squares or bars and cover in optional chocolate and enjoy!
NOTES
  • * I prefer using casein, brown rice, or paleo protein powder. I never recommend whey as the texture is incredibly sticky and doesn't form well.
  • ** To keep it keto and sugar-free, use a monk fruit maple syrup. For all other options, maple syrup, agave nectar, brown rice syrup or honey work well.
  • Please note- If the batter is too thick/crumbly, add water/milk until a firm batter remains.
  • 4-Ingredient No Bake Peanut Butter Protein Bars should be kept refrigerated and are freezer friendly. If coated in chocolate, they are stable at room temperature.

NUTRITION
Serving: 1Bar | Calories: 139kcal | Carbohydrates: 6g | Protein: 8g | Fat: 10g | Fiber: 4g | Vitamin C: 3% | Iron: 5%







source:thebigmansworld.com

Thursday, February 21, 2019

PAN ROASTED CORN AND BLACK BEAN BURRITO BOWLS WITH CILANTRO LIME CAULIFLOWER RICE AND CRISPY CARNITAS


Pan Roasted Corn and Black Bean Burrito Bowls with Cilantro Lime Cauliflower Rice and Crispy Carnitas

I didn’t record the exact weight of one of these burrito bowls, but you could safely say it’s over 1.5 pounds of food. And with only 556 calories per burrito bowl, that qualifies as a bonafide high volume meal in my book. A high volume meal, if you’re unfamiliar, is a meal that’s low in calories relative to its size or the amount of food. High volume meals like these burrito bowls keep you full and allow you to simply eat more food while staying in a caloric deficit.

Enough about that, let’s talk about what really matters—the deliciousness.

I’ll be the first to admit, I’m a texture eater. Meaning, I love a bit of crunch in almost every dish. With most burrito bowls, I really love eating it with or on chips. And while it’s nearly impossible to supplant chips, the crispness of the ingredients in these burrito bowls do a standup job. The perfectly pan-fried cilantro lime cauliflower rice gives a slight crunch while the roasted corn and black beans lend a savory, salty-sweet flavor. And I’d be remiss to not mention the crispy carnitas and their beautifully smoky taste and crispy exterior.

Are you hungry yet?


INGREDIENTS FOR BURRITO BOWLS

This recipe is super simple and really could be cooked in a single pan as long as you’re okay with losing some aesthetic value. I won’t spend a ton of time in the ingredients section simply because the recipe is straightforward and covers everything.

If you’re planning on using my Crispy Carnitas, and I highly recommend you do, you can grab that recipe here. It’s perfect for cooking high quality protein in bulk and creating burrito bowls like these or even a cheesy breakfast bake like this one. No worries if you don’t like pork or want to go with another meat, though. You could use shredded chicken, ground beef or turkey, or even tofu Sofritos-style like Chipotle.

Here’s an easy chicken fajitas recipe.




easy meal prep ideas crock pot chicken fajitas

For the pan roasted corn and beans, we’ll be keeping it simple as always with canned versions of both. You can get as fancy as you’d like with fresh corn off the cob and soaking beans overnight, but it’s not a requirement. The same goes for the cilantro lime cauliflower rice, where the recipe calls for frozen cauliflower rice as usual. I find this saves time in prep and cleaning, and avoids food waste. Not to mention, my recipes always turn out better using frozen over fresh for some reason.


Super simple recipes for pan roasted corn and black beans as well as cilantro lime cauliflower rice to pair with crispy carnitas for delicious high protein, low calorie burrito bowls.

The only real ingredient note pertains to seasoning your meal. The recipe mentions the bare minimum amounts of cilantro, lime juice, and other seasonings. Taste test your dish as you go and add as you see fit. If you’d like more salt or a stronger lime flavor, there ain’t nothin’ to it but to do it.

And finally, you can top your burrito bowls with anything you’d like. The recipe calls for guacamole and pico de gallo, but you could leave that off or add other ingredients like shredded cheese, a low calorie dressing, hot sauce, or all of it. Not to mention, there’s always the option to stuff everything in a tortilla for an actual burrito, taco, or grilled quesadilla (see below). Get creative!


burrito bowls grilled quesadilla

HOW TO MAKE LOW CALORIE TORTILLA CHIPS

Okay, one last update (for now). Since making these burrito bowls, I’ve been eating it nearly every day for lunch. One final tip I’ll leave you with is eating it with homemade low calorie tortilla chips. The video below goes through the recipe I use. I initially used these to make my high protein sloppy joe nachos, so you may want to check that recipe out as well if you like them. You’ll get the salty, crunchy texture of tortilla chips and a ton of volume for only 120 calories!


Pan Roasted Corn and Black Bean Burrito Bowls with Cilantro Lime Cauliflower Rice and Crispy Carnitas

A delicious, high protein burrito bowl with crunchy pan roasted corn and beans, cilantro lime cauliflower rice, and crispy carnitas.

  •  Course Main Course
  •  Cuisine American, Mexican
  •  Keyword burrito bowls
  •  Prep Time 5 minutes
  •  Cook Time 10 minutes
  •  Total Time 15 minutes
  •  Servings 1 bowl
  •  Calories 509 kcal
  •  Author Mason Woodruff
Ingredients
Pan Roasted Corn and Black Beans
  • 1/2 C (125g) Canned Corn drained and rinsed
  • 1/2 C (130g) Canned Black Beans drained and rinsed
  • 1/2 tsp Paprika, Cayenne Pepper, or Chili Powder based on preference
Cilantro Lime Cauliflower Rice
  • 1 bag (12oz) Frozen Cauliflower Rice thawed (or 300g fresh riced cauliflower)
  • 1-2 Tbsp (15-30mL) Lime Juice I used the bottled lime juice
  • 1-2 Tbsp Cilantro chopped
  • 1 tsp Salt sea salt for texture bonus
Toppings
1/3 recipe (6oz) Crispy Carnitas or 6oz (cooked) meat of your choice
2 Tbsp Pico de Gallo optional
2 Tbsp Guacamole optional 

Instructions
  1. Heat two large skillets over medium-high heat and spray with nonstick cooking spray.
  2. Drain and rinse black beans and corn, removing as much water as possible before adding to one skillet.
  3. In the other skillet, add thawed cauliflower rice. If you're going straight from the freezer, pop it in the microwave for 3-4 minutes first.
  4. Leave both skillets untouched for 4-5 minutes. 
  5. Add lime juice and salt to rice and stir. At this point, begin stirring the corn and beans, which should be slightly browning. (You can add any spices you'd like to the corn and beans like a bit of chili powder and paprika. Or if you like spice, a bit of cayenne pepper.)
  6. Both skillets should be finished around the same time. (Maybe 8-10 minutes.) Don't sweat precision here. If you'd like your rice a bit crispier, keep it in the pan longer. Same for the corn and beans.
  7. If you're reheating leftover carnitas, you can add them to one of the skillets during the last few minutes of cook time.
  8. You can get fancy with your plating or just add everything to one big bowl and top with pico and guac before diving in. I didn't include it in this recipe, but you could add a bit of fat-free shredded mozzarella for even more protein and flavor!

Recipe Notes
  • Macros with 1/4 C guacamole (Wholly Guacamole macros): 629 Calories, 65g protein, 56g carbs, 17g fat
  • Macros with guacamole and 1 oz cotija cheese or queso fresco: 719 Calories, 71g protein, 56g carbs, 24g fat
Nutrition Facts




I mentioned it above but if you decide to make the crispy carnitas for these burrito bowls, you could use a portion of the recipe to make my Carnitas Breakfast Bake (pictured above).

As always, if you make this for a post-workout snack or sweets fix, tag me in your creation on Instagram. I hope you enjoy!

And one last thing before you go. I have a free cookbook that I always like to mention. It has nearly 30 of my most popular high protein chocolate recipes inside. If you’d like a copy, just enter your email in the form below and you’ll get on straight in your inbox. I’ll also send you an email every week or two with a roundup of all the new recipes I’ve published on this blog, my second food blog, Mugs for Muscles, and as Stronger U’s Chief Deliciousness Officer.


Super simple recipes for pan roasted corn and black beans as well as cilantro lime cauliflower rice to pair with crispy carnitas for delicious high protein, low calorie burrito bowls.
Author: Mason Woodruff





source:masonfit.com

Tuesday, February 19, 2019

COCONUT CREAM PIE CHIA OVERNIGHT OATS

Coconut Cream Pie Chia Overnight Oats are a high protein make-ahead breakfast that’s reminiscent of coconut cream pie! {GF}



Coconut Cream Pie Chia Overnight Oats are high protein overnight oats with chia seeds, Greek yogurt, and plenty of coconut. This is the healthy, delicious way to kickstart your morning! @FlavortheMomentSave


Happy New Year!  I hope you enjoyed your holidays…I certainly did.  I’m more than ready to get back on track by eating healthier and getting back to my exercise routine.

Since my overnight oats recipes have been in the top 10 every year since I started making them, I thought it was appropriate to kick off the new year with these Coconut Cream Pie Chia Overnight Oats.

Because pie in overnight oat form is just a fun way to start the day.

And there’s coconut!




Coconut Cream Pie Chia Overnight Oats are high protein overnight oats with chia seeds, Greek yogurt, and plenty of coconut. This is the healthy, delicious way to kickstart your morning! @FlavortheMomentSave

 

COCONUT CREAM PIE CHIA OVERNIGHT OATS

I realize these might look like they’re topped with whipped cream, but you and I know these wouldn’t be healthy if that were the case.

The “cream” factor here is none other than high protein plain Greek yogurt to give us the fuel we need to start the day.

I placed a dollop on top for effect because it has to look like cream pie, right?

As always, I’ve also included chia seeds in this recipe because they’re a nice thickening agent if you will.  They’re also packed with nutrients like fiber, magnesium, potassium, and protein to name a few, which makes me want to add them to everything.



Coconut Cream Pie Chia Overnight Oats are high protein overnight oats with chia seeds, Greek yogurt, and plenty of coconut. This is the healthy, delicious way to kickstart your morning! @FlavortheMomentSave
It takes all of 5 minutes to prep these the night before, then in the morning you can stir the Greek yogurt and coconut and just enjoy.

You can prep these ahead by making these on the weekend and placing them in jars, making them the perfect grab and go breakfast.

Top them with toasted coconut flakes, your favorite fruit, sliced almonds — anything goes!

These Coconut Cream Pie Chia Overnight Oats will definitely give you your coconut cream pie fix without weighing you down.

There’s no blowing your workout here — we’re starting things off right. 🙂


Coconut Cream Pie Chia Overnight Oats are high protein overnight oats with chia seeds, Greek yogurt, and plenty of coconut. This is the healthy, delicious way to kickstart your morning! @FlavortheMomentSave

MORE OVERNIGHT OAT RECIPES!

Banana Cream Pie Chia Overnight Steel Cut Oats

Chai Spiced Chia Overnight Oats

Peanut Butter Banana Chocolate Chip Chia Overnight Oats

Pumpkin Chia Overnight Oats

 

COCONUT CREAM PIE CHIA OVERNIGHT OATS


yield:  4 SERVINGS
prep time:  10 MINUTES
additional time:  3 HOURS
total time:  3 HOURS 10 MINUTES
Coconut Cream Pie Chia Overnight Oats are high protein overnight oats with chia seeds, Greek yogurt, and plenty of coconut.  This is the healthy, delicious way to kickstart your morning!
Coconut Cream Pie Chia Overnight Oats


Did you make this?

INGREDIENTS
  •  2 cups old fashioned rolled oats
  •  2 tablespoons chia seeds
  •  2 1/2 cups refrigerated coconut milk (such as So Delicious), or your favorite milk
  •  4 tablespoons maple syrup or your favorite sweetener
  •  1 cup plain Greek yogurt*
  •  1/3 cup sweetened shredded coconut
  •  Toasted coconut flakes, sliced almonds, or fruit, for topping (optional and not included in nutritional information)

INSTRUCTIONS
  • Place the oats, chia seeds, coconut milk, and maple syrup in a large bowl and stir to combine. Cover with plastic wrap and chill for a minimum of 3 hours or overnight.
  • Stir in the Greek yogurt and shredded coconut.
  • Serve with toppings of your choice and enjoy!
  • NOTES
  • Nutrition information was calculated using My Fitness Pal with the exact ingredients listed here.  This information is an estimate only and will change based on different quantities and ingredients used.
  • *I prefer to use plain yogurt to control the sweetness, but if you'd rather use sweetened Greek yogurt, simply omit the maple syrup.
  • Prep your oats ahead and store in jars or containers in the fridge for the perfect grab 'n go breakfast!

NUTRITION INFORMATION: YIELD: 4 SERVING SIZE: 1/4
Amount Per Serving: Calories: 339 Saturated Fat: 7g Cholesterol: 4mg Sodium: 23mg Carbohydrates: 48g Fiber: 8g Sugar: 14g Protein: 13g


source:flavorthemoments.com

EASY LOW CARB GLUTEN FREE BLUEBERRY COBBLER DESSERT

Want a delicious berry cobbler? Here’s a simple low carb gluten free blueberry cobbler dessert recipe with a topping that tastes just like the real thing.










 

*Low carb gluten free blueberry cobbler dessert recipe

My husband and kids picked nine pounds of blueberries while I was at work last week. I really like blueberries and wish that the growing season was longer.

A friend has a large area of blueberry bushes made up of different varieties and was having trouble keeping the birds out of the nets. So, he invited my family over to pick as many berries as possible.

Although I froze a bunch, I still had a lot of fresh blueberries to use up. This is a an easy low carb gluten free blueberry cobbler dessert recipe that doesn’t take much time or effort.

This is my favorite low carb cobbler recipe of all that I’ve tried. It tastes great and I doubt others who try it would guess it was gluten free with no sugar added.


*How to make an easy low carb gluten free blueberry cobbler dessert recipe

You could use any fruit you like in this low carb cobbler, even frozen fruit would be fine if you don’t have fresh. Berries are the lowest in carbs, but fruit in general should be used with caution during low carb induction and weight lose phases.

If you are trying to lose weight, you may want to consume fruit in moderation because it can cause a stall in your weight loss. Since this low carb gluten free blueberry cobbler dessert is primarily fruit, the net carbs could be a bit high for those on stricter carb diets.

Fruit does tend to kick people out of ketosis so be aware of this. When I’m in a weight loss stage, I try not to eat more than a couple berries at a time.

Blueberries do tend to be higher carb than other berries. For a comparison of carbs in fruit, you can check out this low carb fruit list.


*Simple low carb gluten free blueberry cobbler dessert

This is a wonderful keto friendly low carb gluten free blueberry cobbler dessert. It’s perfect to take along to those get togethers where you want to make sure you have a suitable dessert that you can enjoy.

I serve this delicious fruit cobbler to my family and they never question the fact that it is low carb and gluten free. Be sure to bake it until the top is brown and crunchy. That’s the way we like it.

The thing I love about this recipe is that it’s so quick and easy to put together. In the summer, it’s even better with a scoop of low carb ice cream on top.

I keep the leftovers in the refrigerator. So, when I want a little snack, I put some in a bowl and microwave it to heat it up.  It’s best to enjoy this treat warm.

*Serving low carb gluten free blueberry cobbler dessert

Since this is such a popular recipe for me and my family, I decided to put together a recipe video. As you can see in the clips, it won’t take long to prepare this yummy low carb blueberry cobbler.

I did use frozen blueberries in the video. It’s best to bake the low carb cobbler a little longer if the berries are frozen. But, in the summer, we usually have a ton of fresh berries so that’s what I normally use.

You could also top this cobbler with a crisp or crumble. If you want some recipes for that, check out my rhubarb crumble and my rhubarb crisp. I also have a healthy blueberry crisp recipe.



Low Carb Gluten Free Blueberry Cobbler Dessert Recipe

Low Carb Gluten Free Blueberry Cobbler
Blueberry season has arrived. This is a really simple low carb cobbler recipe with a gluten free topping that tastes just like the real thing.
  •  Course Dessert
  •  Cuisine American
  •  Keyword low carb cobbler
  •  Cook Time 25 minutes
  •  Total Time 25 minutes
  •  Servings 9 servings
  •  Calories 103kcal
  •  Author Lisa | Low Carb Yum 
 
Ingredients
  • 3 cups blueberries fresh or frozen
  • 1 tablespoon lemon juice
  • 1/4 teaspoon xanthan gum
  • 2/3 cup almond flour
  • 1/3 cup coconut flour
  • 1/4 cup low carb sweetener add more if needed
  • 1 egg beaten
  • 6 tablespoons butter melted
US Customary - Metric

Instructions
  1. Pour berries into greased 9?x9? pan.
  2. Sprinkle with lemon juice and xanthan gum.
  3. Stir almond flour, coconut flour, sweetener and egg until mixture resembles coarse meal.
  4. Sprinkle dry mixture over berries.
  5. Drizzle melted butter over topping.
  6. Bake at 350 degrees for 25 minutes or until top is browned.


Notes
The sweetener in the recipe was cut way back to 1/4 cup. If you like it on the sweeter side you can more.
Makes 9 servings
Nutrition per serving: 103 calories, 8.3g fat, 62mg sodium, 7.1g carbs, 1.2g fiber, 5.9g net carbs, 1.1g protein

Nutrition
Nutrition Facts
Low Carb Gluten Free Blueberry Cobbler
Amount Per Serving (64 g)
Calories 103 Calories from Fat 75
% Daily Value*
Total Fat 8.3g 13%
Saturated Fat 5g 25%
Cholesterol 39mg 13%
Sodium 62mg 3%
Potassium 48mg 1%
Total Carbohydrates 7.1g 2%
Dietary Fiber 1.2g 5%
Sugars 4.9g
Protein 1.1g 2%
Vitamin A 5%
Vitamin C 14%
Calcium 1%
Iron 4%
* Percent Daily Values are based on a 2000 calorie diet.
Note on Nutritional Information
Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.



source:lowcarbyum.com

30 BEST HIGH PROTEIN SNACKS FOR WEIGHT LOSS

I consider myself a healthy eater, but I do admit, snacking is my kryptonite. I love to snack, and although sometimes I reach for chips or chocolate (shhh!), I try to fill myself up with high protein snacks that keep me satisfied for longer.

When you snack on things like chips and cookies, you’re getting instant gratification with nothing in the long run. Have you ever noticed that shortly after you snack on those types of foods, you’re hungry ten minutes later? And then you end up eating even more of the bad-for-you snacks. It’s a vicious cycle.

And if you’re trying to lose weight, staying away from unsatisfying snacking foods is even more important. Making the switch to high protein snacks will ensure you stay full for longer, and in turn, eat less over all.

1. Easy No-Bake Energy Bites | Gimme Some Oven
With healthy ingredients such as peanut butter, old fashioned oats, and chia seeds, these no-bake energy bites will satisfy your hunger in the most delicious way!

2. Lightly Salted Roasted Almonds
Almonds are an amazing source of protein and if you’re craving a savory snack, roast them lightly with some coconut oil and salt, and pop them into the oven for about 15 minutes.

3. Hard Boiled Egg and Avocado Bowl | Eating Bird Food
When I think of high protein foods, my mind immediately goes to eggs. And you don’t have to be a foodie to know how good avocado is for you. Mix them together with some red onion and pepper for a healthy, yummy snack!

4. Tuna Salad on Crackers
This high protein snack is so easy to make and I love it because you can make it at the beginning of the week and have a healthy snack all week long. Mix up some canned tuna with mustard or mayo and some green onions and store it in the fridge. When you’re feeling hungry, just whip out some multigrain crackers and spread the tuna on. Voila.

5. Peanut Butter Banana Overnight Oats | Two Green Peas
If you need an on-the-go snack, overnight oats are perfect for you. With 12.5 grams of protein in just one jar, you can be sure that this is a healthy snack that will keep you satisfied.

6. High Protein Black Bean Lime Dip | Hurry the Food Up
Beans are not only an amazing source of protein, they also have an ideal protein-fibre ratio, which helps with things such as muscle fatigue and regeneration, as well as blood sugar levels. Black beans are also packed with magnesium which is key to keeping up your energy levels. This dip is where it’s at.

7. Roasted Chickpeas
If you’re craving chips, reach for some roasted chickpeas instead. They’re crunchy, savory, and just one cup contains 39 grams of protein.

8. Hummus and Veggies
Hummus is made from chickpeas, which we already know is loaded with protein. Dip your favorite veggies, whether it’s carrots, celery or cucumber for a satisfying midday snack.

9. Customizable Protein-Packed Oatmeal Cups | The Healthy Maven
Muffins are a great snack to lean on because you can batch bake them, throw them in the freezer and take a couple out to bring with you each day. These ones are customizable and chockfull of protein due to both the protein powder and rolled oats.

10. Banana with Peanut Butter
One of my go-to breakfasts and snacks, banana with peanut butter is one of the best if you want to lose weight with high protein goodies. While peanut butter gives you the protein you need, bananas are a key source of fibre, natural sugars and vitamin C and B-6 for a boost of energy!

11. Smoked Salmon and Avocado Toast | A Zesty Bite
One of my absolute favoruite things to eat is smoked salmon with avocado on toast. The whole concoction is tasty, healthy, and completely satisfying. I think I’ll make one right now.

12. Sea Salt and Garlic Kale Chips | The Busy Baker
Kale is one of the world’s healthiest super foods, and when you bake it with sea salt and garlic you get a healthy chip alternative that will help with your weight loss goals.

13. Greek Yogurt with Fruits
One of the simplest and most effective high protein snacks is Greek yogurt with fruits. The healthy yogurt is filled with nutrients, just top it with your favorite berry!

14. Apple and Cheese
Cheddar cheese is a great source of protein and is so tasty when sliced up with an apple!

15. Coconut Chia Seed Pudding | Diet Taste
Chia seeds may be small, but they are mighty. There is so much healthy goodness stuffed into these little packages, and chia seeds are an amazing source of protein. Mix them with coconut milk and a touch of honey, and you have one delicious snack!

16. Chipotle Lime Edamame | Dizzy, Busy and Hungry
I love the taste of edamame and they are packed with protein! I stumbled upon this recipe and I can’t wait to make it. It takes edamame to the next level with lime juice, chipotle powder and sunflower seeds (another amazing source of protein!).

17. Almond Butter
Spread it on toast, multigrain crackers, apples, pears, or bananas, almond butter is a killer source of protein, and it tastes delicious too!

18. Tuna and White Bean Salad | Budget Bytes
Both tuna and white beans are an excellent source of protein, which makes this salad a no-brainer.

19. Zucchini Bread Protein Muffins | Amy’s Healthy Baking
There are so many delicious and healthy aspects of these protein muffins, from coconut flour to ground cinnamon to pure maple syrup and of course fresh zucchini and vanilla protein powder. Whip them up to munch on throughout the day.

20. Blueberry Yogurt Protein Bites | Capturing Joy with Kristen Duke
With just four simple ingredients, these protein bites are sure to be your new go-to. They’re a healthy snack made with real ingredients, and it doesn’t get much better than that.

21. Cottage Cheese with Honey and Berries
Cottage cheese is one of the best ways to pack in your protein. Laced with casein protein, it digests slowly, supplying your muscles with amino acids. Top it with berries for a tasty midday pick-me-up.

22. Guacamole Deviled Eggs | Simply Recipes
A yummy and filling duo, deviled eggs and guacamole offer a high protein snack sure to become a house hold favorite.

23. Gluten-Free Black Bean Brownies | Minimalist Baker
Healthy brownies? Yep, that’s right! These black bean brownies are scrumptious, crispy and insanely simple to make. With a hefty dose of high protein black beans, these will fill you up with a doubt!

24. Trail mix
Make it yourself or buy it from the grocery store, trail mix with a high nut content makes for an awesome high protein snack!

25. Kale, Berry and Acai Power Smoothie | Deliciously Ella
A smoothie always makes a great snack, especially when it’s high in protein. This nutrient-packed smoothie blends healthy ingredients, but tastes like heaven.

26. Lentils
Lentils are easy to make and packed with protein to keep you full for longer!

27. Veggie Quinoa Chickpea Salad | Exploring Healthy Foods
Every component of this salad is healthy and most of them are packed with protein. Make a batch to split up in snack-size containers for the week ahead.

28. Lettuce Wraps with Chicken and Avocado | Dear Crissy
Chicken is one of the richest sources of protein. Mix it up with tasty avocado in a lettuce wrap and you’re good to go!

29. Apple Chai Energy Balls | Fit Foodie Finds
With ingredients like rolled oats, almond butter, cinnamon and honey, you are getting a high protein, high energy snack in a tiny little ball!

30. Peanut Butter Oatmeal Smoothie | Chef Savvy
Peanut butter and oatmeal is a match made in heaven when it comes to both health and taste. Blend up this smoothie when you start to feel hungry midday.

Instead of munching on unhealthy snacks, reach for one of these high protein snacks to fuel you instead!



If you enjoyed this collection of high protein snacks, please share it on Pinterest!





source:https://www.merakilane.com/30-high-protein-snacks-for-weight-loss/