Crustless Quiche

Crustless Quiche

Crustless Quiche

Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Course Breakfast
Servings 12 servings
Calories 54 kcal

Ingredients
  

  • 1.5 cups liquid egg whites
  • 12 TBSP ham, diced
  • 12 tsp shredded cheese

Instructions
 

  • Preheat oven to 350 degrees
  • Spray muffin pan with non-stick spray. (I use the brownie pan from Pampered Chef for my meal prep).
  • Fill each compartment 3/4 full with egg whites.
  • Next, add 1 TBSP diced ham and 1 tsp shredded cheese to each compartment.
  • Bake for about 15 minutes or until done.
  • Be creative with the recipe to add a variety of meats and vegetables.

Nutrition

Sodium: 265mgCalcium: 40mgVitamin A: 50IUSugar: 1gPotassium: 48mgCholesterol: 13mgCalories: 54kcalSaturated Fat: 1gFat: 2gProtein: 7gCarbohydrates: 1gIron: 0.2mg
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Rocky Road Protein Pudding

Rocky Road Protein Pudding

Rocky Road Protein Pudding

Prep Time 5 mins
Total Time 1 hr 5 mins
Course Dessert
Servings 4 1/2 cup servings
Calories 265 kcal

Ingredients
  

  • 1 box Sugar Free Chocolate Pudding
  • 16 ounces chocolate premier protein
  • 4 ounces peanuts
  • 4 ounces mini marshmallows

Instructions
 

  • In bowl, beat chocolate pudding mix and protein with whisk for 2 minutes.
  • Pudding will be soft set in 5 minutes.
  • Once set, portion out into 4 (1/2 cup) servings.
  • Once set, top with 1 ounce peanuts and 1 ounce mini marshmallows and serve.

Notes

Nutrition

Sodium: 467mgCalcium: 200mgVitamin C: 7.4mgVitamin A: 450IUSugar: 1gFiber: 4gPotassium: 366mgCholesterol: 7mgCalories: 265kcalMonounsaturated Fat: 7gPolyunsaturated Fat: 5gSaturated Fat: 2gFat: 15gProtein: 19gCarbohydrates: 15gIron: 3.8mg
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Protein Chocolate Cheesecake Mousse

Protein Chocolate Cheesecake Mousse

This definitely satisfies a chocolate craving without the guilt!

Protein Cheesecake Mousse

Prep Time 5 mins
Total Time 5 mins
Course Dessert
Servings 1 serving
Calories 170 kcal

Ingredients
  

  • 1/2 cup 2% cottage cheese
  • 1/2 scoop chocolate protein powder
  • 1 tbsp unsweetened cocoa powder
  • 2-4 packets splenda or sweetener of choice

Instructions
 

  • Place everything in a food processor and blend/mix for about 2-3 minutes, or until cottage cheese reaches an airy-mousse like consistency. Serve immediately, or chill in the fridge in a covered container!

Notes

Nutrition

Sodium: 430mgCalcium: 150mgVitamin A: 200IUSugar: 5gFiber: 2gPotassium: 90mgCholesterol: 15mgCalories: 170kcalSaturated Fat: 2gFat: 3gProtein: 27gCarbohydrates: 8gIron: 0.2mg
Keyword chocolate, cottage cheese, low carb, protein
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Protein Pumpkin Mousse

Protein Pumpkin Mousse

Protein Pumpkin Mousse

Prep Time 5 mins
Total Time 5 mins
Course Dessert
Servings 2 1/2 servings
Calories 69 kcal

Ingredients
  

  • 1 cup 2% cottage cheese
  • 1/2 cup libbys pumpkin puree
  • 1/2 tsp pumkin spice
  • 3-5 packets splenda or sweetener of choice

Instructions
 

  • Place everything in a food processor and blend/mix for about 2-3 minutes, or until cottage cheese reaches an airy-mousse like consistency. Serve immediately, or chill in the fridge in a covered container!

Notes

Nutrition

Sodium: 177mgCalcium: 60mgVitamin C: 1.7mgVitamin A: 4950IUSugar: 4gFiber: 1gCholesterol: 5mgCalories: 69kcalSaturated Fat: 1gFat: 1gProtein: 7gCarbohydrates: 7gIron: 0.4mg
Keyword cottage cheese, creamy, dessert, low carb, protein
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Sweet Potato Protein Brownies

Sweet Potato Protein Brownies

Sweet Potato Protein Brownies

Prep Time 30 mins
Cook Time 15 mins
Total Time 45 mins
Course Dessert
Servings 12 servings
Calories 133 kcal

Ingredients
  

  • 1.5 cup mashed sweet potatoes cool before mashing
  • 5 Tbsp hershey's special dark cocoa 100% cocoa
  • 3 scoops protein powder vanilla or chocolate
  • 1 large egg
  • 1/4 cup walden farms maple or chocolate syrup sugar free maple syrup can be substitutued
  • 1 tsp vanilla
  • 1 tsp baking soda
  • 1/2 cup Peanut Butter
  • 1/2 cup pb2

Instructions
 

  • Preheat over to 350 degrees.
  • Mix all ingredient together and portion out in 1/4 cup serving sizes into a greased muffin pan. I used Wilton or Pampered chef brownie pan.
  • Cook approx 15-17 minutes at 350 degrees or until toothpick comes out clean. Do not overcook or they will turn rock hard from the protein powder.
  • Refrigerate!

Notes

Nutrition

Sodium: 210mgVitamin A: 40IUSugar: 2.9gFiber: 2.9gPotassium: 64.6mgCholesterol: 23.5mgCalories: 133kcalSaturated Fat: 1.1gFat: 5.5gProtein: 10.1gCarbohydrates: 14g
Keyword chocolate, protein, sweet potatoes
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Cinnamon Roasted Sweet Potatoes

Cinnamon Roasted Sweet Potatoes

Cinnamon Roasted Sweet Potatoes

Course Side Dish
Servings 1 serving
Calories 86 kcal

Ingredients
  

  • 1 small sweet potato
  • 1 tsp cinnamon

Instructions
 

  • Preheat over to 375 degrees
  • Dice sweet potato into cubes.
  • In a large bowl, combine sweet potatoes and toss to coat.
  • Dump potatoes onto a oil coated cooking sheet and roast for 25-30 minutes stirring haft though cooking.

Notes

Nutrition

Sodium: 55mgCalcium: 30mgVitamin C: 3.3mgVitamin A: 14200IUSugar: 4gFiber: 3gPotassium: 337mgCalories: 86kcalMonounsaturated Fat: 0.001gPolyunsaturated Fat: 0.01gSaturated Fat: 0.02gFat: 0.1gProtein: 2gCarbohydrates: 20gIron: 0.5mg
Keyword vegetable
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