Chocolate Cheesecake Protein Pudding

I have said before whole much I love pudding. And chocolate and cheese are the best food groups, obviously 😉 I have made a chocolate cheesecake, but now let’s do a chocolate cheesecake pudding. This is incredibly quick, and I know using a jello mix in here is total cheating, but this combo of ingredients makes for a very fast desert hat is low on sugar, high in protein, and oh so satisfying 🙂

You need:

-1 12 oz package extra form morinu silken tofu (shelves not refrig section at the grocery)

-Cheesecake flavor sugar free fat free jello pudding mix

-1 cup low fat kefir

-1/4 cup unsweetened almond milk

-1 scoop chocolate whey protein of choice 

-2 tbs cocoa powder 

Simply throw all ngredients into a blender, pour into simgle serving cups,  and refrigerate overnight.
Makes 5 servings at 112 cal, 2.4 fat, 11carb, .8 fiber, 13g protein each!


Yogurt Chicken Salad

I think maybe it’s a Southern thing, but I LOVE a creamy chicken salad. Especially on a sandwich 🙂 Grapes, walnuts, and celery, these comprise the magical triad for and ideal flavor/texture combo when it comes to chicken salad. I always prefer shredded chicken to chopped, and the creamiert he better! Fat free Greek yogurt allows ultra creamy texture without making this heavy!
You need:
Cooked shredded chicken 5 oz

Walnuts 1 oz

Grapes about 1 cup

1/4 Red onion chopped

Greek yogurt, about 4tbs

Black pepper to taste

Celery, about a cup chopped

Mix it all up and enjoy on bread, crackers, on a wrap, or on a bed of greens! So tasty and yet so nourishing!! 
Makes 3 servings at 205 cal, 9fat, 2 fiber, 18 protein each 🙂

Zesty Baked Falafel 

Yummy! I love Mediterranean food, and for me, I’d rather have a falafel than almost any meat I can think of!  I know a few of the spices here are a bit strange, but trust me, if you can find Za’atar and Aleppo Pepper, this flavor is amazing!  The fresh parsley is also a must. These were delicious and healthier than the usual fried fare when it comes to falafel! A homemade creamy tzatziki sauce keeps things from getting dry. I will be making this again soon!
You need:

2 cups mashed chick peas

-large handful of parsley, chopped well

-2 cloves garlic, minced

-2tsp tahini

-2 prunes or dates, minced

-2sp olive oil

-1 lemon rind zested/ minced 

-1/2 tsp black pepper

-1 tsp za’atar blend (try natural foods store)

-1/2 tsp aleppo dried chili pepper (subs crushed red pepper if hard to find)

Mix well in a bowl using your hands form into balls. Yields about 12. Place on parchment paper and bake at 400 for 13min.

Remove and cool.
To make tzatziki sauce combine:

-1/2 large cucumber grated

-1/2 cup plain non fat greek yogurt

-juice of 1/2 large lemon

-2 small cloves garlic minced
Serve with pita, greens or pea shoots as pictured, Hummus, and warm pita or flatbread.


Broccoli Tots

Another take on the tater tot gone cauliflower tot, now gone broccoli tot 🙂 Because everything that can be dipped in ketchup is delicious. Tastes like eating junk food, but really, nutrient packed. Win-win, if you ask me.

You need:

1 large stalk broccoli lightly steamed, removed immediately from heat and run under cold water to begin cooling, then chopped

1 large clove garlic minced

2 green onions chopped

1 yellow bell pepper chopped fine

Black and red pepper to taste

1 laughing cow light cheese wedge

1 egg

 Once your broccoli is well cooled, place it into a towel or cheesecloth. Then wring as much water out as you possibly can; this is the key to these sticking together.  Then place broccoli and all other ingredients in a large bowl and mix well. Form into little nugget/tots and place on parchment paper.
Bake at 400F x15 min, flip, and bake and additional 10min. Enjoy!

High Protein Pizza

I’ll admit, I prefer the doughy goodness of regular pizza crust any day, but you simply cannot argue with these macros! And my guy ate half the pizza in one sitting, so that is one taste teste approval! You don’t taste the turkey in this, and it holds together really well, no falling apart crust here! One little slice packs a whopping 15g of protein for a mere 100 calories. If you are trying to watch your calories or simply build muscle, this is the pizza for you!! Would you believe that all that bubbly cheese is nothing but low fat cottage cheese? It bakes up well, not just a cold side dish with fruit!

1 lb extra lean ground turkey

1/4 tsp each onion/garlic powder

1/4 tsp crushed red pepper

1/2 tsp each oregano and basil
Mix well and press onto parchement paper in pizza shape of choice

Bake 375×15 min. Remove from oven and blot off extra moisture that accumulates in cooking.
Top with :

2/3 cup marinara sauce

1 large minced garlic clove

1/2 cup fresh spinach

1 small zuccini sliced, steamed, patted dry

1/2 can sliced black olives

1/2 can quartered artichoke hearts

About 1/2 cup low fat cottage cheese
Bake at 375 x 12 min then broil on high for 2-3 min.
Parchement paper burned a little on broil, but the pizza was perfect!
2 filling pieces are only 202 cal, 4.5 fat, 3.5 fiber, 9 carb, 31 protein!

Chocolate Chia Protein Cookies

A cookie nutritious enough that you can eat it for breakfast? Sign me up! I used to eat Oreos and milk for breakfast as a kid. Not the best start to the day, but try these out instead with some protein and brain food, and you can feel good about chocolate cookies for breakfast. Really it is just like eating oatmeal 🙂 These are nice and chewy and soft.
You need:

1 egg (or flax egg)

 3tbs coconut flour

1 cup gf rolled oats

1/2 tsp baking powder

1/2 tsp baking soda

1/2 tsp almond extract

1 tsp vanilla extract

1/4 tsp cinnamon

1tbs carob powder

6 tsp chia seeds

1 small ripe banana

2/3 cup almond milk

1/4 cup kefir

3 tsp chocolate pb2

1/2 scoop chocolate whey protein
Simply blend together all wet ingredients (including banana) and then combine with all dry ingredients in a bowl. Scoop onto parchment paper or greased foil.

Bake at 350F x 10 min, and enjoy!
Makes 17 cookies

Each cookie:

48 cal

1.5 fat

6.3 carb

1.7 fiber

2.3 protein

Kabocha Kale Salad

This is one hearty salad that is extra easy to make, great for prepping ahead. Filling, tasty, and full of protein and fiber, this is simplicity in dining at its finest. Other than roasting the Kabocha squash (bake cut in half at 375 for about 20min), there is nothing to do but combine ingredients. Sure, I used canned ingredients, but hey, this is still very healthy and nutritious, but with real life ease of preparation 🙂

You need:

1/2 can black olives

1/2 can artichoke hearts

1 can garbanzos

Black pepper to taste

1/4 lemon juiced

1tsp olive oil

Kale 3-4 cups washed, dried, and broken into small pieces

1/2  medium roasted kabocha, chopped
Combine all ingredients in a large bowl and serve! Pair with some grains for  a main course or makes a filling side salad.
Keeps really well in the fridge pre mixed, ready all week to pack for lunches!
Makes approx 8 servings at 132 cal, 3.8g fat, 21g carb, 7 g fiber, and 6.2 G protein per serving. 

Breaded Tofu Nuggets

Yum, these were good. True story, I like these better than their chicken counterparts, hands down. The texture of a very firm tofu is just so good, and with some great seasoning and a nice crispy finish, this tastes like junk food, but it so isn’t. Suggested serving as pictured below was with some steamed okra and roasted kabocha squash for a meal of champions. Seriously, doesn’t get any better in my book 😀

You need:

-16 oz extra firm tofu (I use the trader joes organic high protein kind in the vacuum pack, refrigerated section), cut into 1 oz cubes, pressed to remove any excess water, and patted dry

-1 egg, beaten to dip it in

-1/2 tsp each Garlic/onion powder, beaten in with the egg


-Nutritional yeast

-Red pepper

-Black pepper



-Dried parsley

Simply dip pieces into the beaten egg, and tap on the bowl to shake off excess, roll into your spices mixture. I did not measure amounts of the spices/nutritional yeast/cornmeal, because honestly it is just to taste. I did about equal parts cornmeal:nutritional yeast:spices blend. Mix it all together and the press dipped tofu firmly into this breading, turning to coat all sides well. I found that really pressing the tofu into the breading helped it really adhere and create a perfect crisp edge to the tofu nuggets. 

Bake at 475F on a sprayed foil or cookie sheet for 10min, flip over and bake an additional 10 on the other side.

Enjoy!! Recommended Sir Kensignton’s spiced ketchup. Healthy, low sugar, and so tasty! 

Simple Protein Powder Waffles

These turn out beautifully, and the nutrition facts are truly unbeatable! This recipe serves 1 and makes 2 waffles and has 3 ingredients (plus water and toppings)!  I love waffles, the way liquids pocket into those square crevices, the crunch that pancakes simply don’t have. I have a cheap waffle maker, the only trick with these since the ingredients are so simple, is to only cook them for about a minute. The protein powder makes them cook quickly, and if overlooked they will dry out.  

Simply preheat your waffle maker and spray well with non-stick cooking spray.

1 egg

1 scoop whey protein powder (I used PEScience)

1tsp baking powder

About 1/2 cup water ( add the water very slowly until you get a nice, just pourable consistency)

Once combined, pour half your batter into the waffle maker, checking on it at about 1 minute to see if it is the consistency you like. You can always close it and leave it in a little more, but don’t want to overcook. Repeat for second waffle.
Top wth cinnamon, fresh fruit, and other choice toppings! 

In lieu of syrup or honey, I mixed 1.5 tbs of vanilla flavored powders peanut butter (like PB2) and drizzled it on top! With some fresh strawberries, I got a real PB and J thing going without any added sugars 😀
So good, so high in protein but low in sugars! Easy to feel like you are having a treat while really nourishing your body 🙂

For the whole waffle recipe it is about 210 cal, 8f, 29 protein, only 5 carbs.With a cup of strawberries and the pb drizzle, the whole shebang was only 290 cal, 9 fat, 34 protein! 


Chocolate Protein Cheesecake !

Last week my coworker brought a chocolate cheesecake from Cheesecake Factory. Now that was worth every unhealthy calorie!! It made me remember how awesome chocolate and cheesecake flavors are together (duh since chocolate and cheese are the best foods), and I had been wanting to make a healthier protein packed cheesecake for some time now. So using that decadent one for inspiration, this is my much less rich, but more nutrient dense version, more suitable for daily consumption 🙂 By using fat free cream cheese it greatly reduces the calorie and cholesterol impact in this, and protein powder gives this a boost of blood sugar stabilization. Shout out to Travis S’s fitness YouTube channel for the basic recipe!! This is my new favorite!!!


1/4cup cocoa

1/4 cup almond milk

1/2 cup oats

1/8cup truvia

Mix well in a bowl and press into a greased pie tin and put in 10 min into 250 degree F oven, remove to cool.

1 container fat free cream cheese

2 scoops whey protein powder (I used PEScience cookies and cream!)

Plain nonfat Greek yogurt, 1 cup

2 eggs

1/4 cup almond milk

10 drops stevia

1tsp vanilla

Throw ingredients into a blender until smooth and creamy, then pour into your pie crust.
Chocolate drizzle:

1/16 cup truvia

1/8 cup cocoa

1/8 cup almond milk

1tsp vanilla

Mix well in a bowl and then drizzle on top of your cheesecake. Then bake at:

-250 for 20min, then raise temp and bake at

-300 for 20min

Let cool and then refrigerate overnight fr the best texture and taste results. Trust me, the real cheesecake flavor and texture takes hold overnight!

Makes 8 slices at 140 cal, 2.7fat, 14carbs (1.9fiber, 3.7 sugar), 16 g protein each!

Omg guys, this is SO GOOOOD 😀 Enjoy!