Recipes
These amazing enchiladas are made with cauliflower and low carb sauce and only provide around 3 grams of net carbohydrates per piece.
Servings: 6 portions of 2 enchiladas each
Preparation time: 45 min
Enchiladas ingredients:
- 500 grams / 3 cups thawed frozen cauliflower chopped into small pieces
- 3 eggs
- 3 cups of grated mozzarella
Enchilada sauce ingredients:
- ½ cup chopped onions
- 2 cloves of garlic chopped or crushed
- 1 tablespoon chili powder
- 4 tablespoons olive oil
- 1 teaspoon oregano
- 2 teaspoons cumin
- 1 teaspoon salt
- ¼ teaspoon pepper
- 1 cup low carb pizza or tomato sauce
- 2 cups cheddar cheese
- 2 cups mozzarella cheese
Preparation:
- Preheat the oven to 220 degrees.
- Mix cauliflower, eggs and cheese.
- Form 12 15 cm round enchiladas on 2 greased baking trays.
- Bake the enchiladas for 12 to 14 minutes or until the edges are lightly browned.
- Once cool, carefully remove the enchiladas from the baking tray.
- Preheat the oven to 180 degrees.
- Place the onions, garlic, chili powder and oil in a frying pan and heat the mixture over a medium heat for 5 minutes until the onions are soft.
- Add the oregano, cumin, salt, pepper and sauce and stir until hot.
- Mix the cheese.
- Dip each enchilada into the heated sauce and place golden side up in an ungreased casserole. Spoon some of the cheese mixture onto each enchilada.
- Roll the enchiladas and place them on a baking sheet. Pour the remaining sauce and cheese over the enchiladas.
- Bake the enchiladas for 20 minutes until the cheese is golden.
- Optional: add small pieces of lettuce, olives and fresh, chopped tomatoes to the enchiladas.
Nutritional values:
- Calories: 376 kcal
- Carbohydrates: 8 g
- Of which net carbohydrates: 6 g
- Protein: 25 g
- Fat: 32 g
- Dietary fiber: 2 g
Flan is one of those often overlooked desserts that isn't made at home often enough. Not only is flan one of the creamiest desserts in caramel heaven you can imagine, but it's also very easy to make. Of course, your guests will be amazed by your cooking skills - and you don't have to tell them that the preparation only involves a few simple steps.
Preparation time: 125 min
Servings: 4
Ingredients:
- 1 packet of Flan Caramel Pudding Mix
- 2 cups of 1.5% fat milk
- 1 measuring spoon of Snickerdoodle whey protein powder
Preparation:
- Divide the caramel sauce contained in the Flan ready mix evenly between 4 small cups or 1 larger bowl.
- Stir the flan pudding mix with milk in a small saucepan and bring the mixture to the boil over a medium heat, stirring continuously.
- Remove the pan from the heat and stir in the protein powder.
- Slowly pour the mixture over the caramel sauce.
- Chill the cups or bowl in the fridge for 1 hour (2 hours if using a bowl).
- Before turning out, loosen the flan with a small metal spatula, turn the plate over and gently shake the cup/bowl to loosen the flan.
Nutritional values:
- Calories: 175 kcal
- Carbohydrates: 27 g
- Protein: 10 g
- Fat: 3 g
Source: https://www.bodybuilding.com/recipes/snickerdoodle-protein-flan
Don't do without minced meat. Choose a lean variant and start experimenting
Preparation time: 25 min
Servings: 6
Ingredients:
- 500 grams of lean minced meat
- 1 diced onion
- 1 cup of water
- 1 head of Romaine lettuce
- 2 sliced tomatoes
- 1 cup low-fat grated cheese
- ½ cup low-fat cottage cheese or Greek yogurt
- ½ cup salsa
- 2 wholemeal tortillas (25 cm)
Preparation:
- Brown the ground beef and onions in a skillet. Stir in the spice mix with water and bring to the boil. Cover the pan with a lid and let the mixture simmer for 3 minutes on a medium heat.
- Bake the tortillas for 3 to 5 minutes or until golden brown.
- In a large bowl, mix the lettuce and tomatoes. Add the meat to the salad and top with cheese and small pieces of the baked tortillas.
- Top the salad with Catalina dressing and serve with low-fat cottage cheese (or Greek yogurt or sour cream or cottage cheese) and salsa.
Nutritional values:
- Calories: 267 kcal
- Carbohydrates: 21 g
- Protein: 25 g
- Fat: 9 g
It's juicy, delicious and packed with protein. You'll want more after the first bite of this cake.
Preparation time: 35 min
Servings: 12
Ingredients for the cake:
- 1 cup of rolled oats
- 4 eggs
- 4 tablespoons of raisins
- ½ cup vanilla flavored whey protein
- 4 grated carrots
- ¾ cup coconut sugar
- 1 tablespoon vanilla extract
- 1 tablespoon cinnamon
- 1 handful of chopped walnuts.
Ingredients for the icing:
- 700 grams fat-free cream cheese
- 4 tablespoons of vanilla-flavored whey protein
- 1 teaspoon liquid stevia
- 1 tablespoon vanilla extract
Preparation
- Preheat the oven to 160 degrees.
- Mix all the cake ingredients in a bowl with a spoon.
- Pour the batter into a cake tin
- Bake the cake for 15 to 20 minutes or until the cake feels almost done. This is important as whey protein tends to dry out cakes. So take the cake out of the oven before it is completely done, otherwise it could become too hard and dry,
- Leave the cake to cool overnight.
- To prepare the frosting, simply mix all the ingredients for the frosting together and pour this mixture onto the cake
Nutritional values:
- Calories: 196 kcal
- Carbohydrates: 16 g
- Protein: 18 g
- Fat: 7 g
https://www.bodybuilding.com/recipes/healthy-protein-packed-carrot-cake
This quick potato and egg dish fits perfectly into any Paleo diet plan
Preparation time: 10 min
Servings: 1
Ingredients:
- 2 whole eggs
- ½ slivered sweet potato
- ¼ teaspoon of onion powder
- ¼ teaspoon garlic powder
- ¼ teaspoon cayenne pepper
- Salt and pepper to taste
Preparation:
- Spray a frying pan with coconut oil spray and heat over a medium heat.
- Add the sliced sweet potato to the pan and cook for 1 minute.
- Add the spices and cook the mixture for another minute
- Add the eggs and cover the pan as soon as the sweet potato pieces start to turn golden around the edges.
- Cook the eggs for 3 minutes.
Nutritional values:
- Calories: 184 kcal
- Carbohydrates: 16 g
- Protein: 10 g
- Fat: 8 g
