Low Carb + High Protein Bagels

These cottage cheese Bagels are light and fluffy, & packed with 11 grams of protein per serving (with only 26g of carbs!!). With just five simple ingredients, they're quick and easy to make, even for first-time bakers!

SERVINGS: 4 bagels

PREP TIME: 10 minutes

RESTING TIME: 25 minutes

COOK TIME: 25 minutes

TOTAL TIME: 1 hour

Equipment:

- Baking sheet

- Parchment paper

Ingredients:

• 1 cup + 1 tablespoon all-purpose flour (or gluten-free flour, plus extra for dusting)

• 1 1/2 teaspoons baking powder

• 2 tsp salt

• 1 cup cottage cheese

• 1 egg

• Toppings (Optional): Coarse sea salt, Everything Bagel Seasoning, Poppy Seed, Cinnamon-Sugar, etc.

Instructions:

1. Preheat the Oven:

Preheat your oven to 350°F.

2. Sift Dry Ingredients:

Sift the flour, salt and baking powder into a large mixing bowl to ensure an even distribution.

3. Prepare the Dough:

Mix in the cottage cheese and stir using a spatula. Mix the dough by hand (or with Kitchen Aid) until it forms a ball, then knead it about 20 times. The dough should feel smooth—not sticky but not dry. Add a tiny bit of flour if too sticky. Cover it with a towel and let it rest for 25 minutes.

4. Shape the Bagels:

Transfer the dough to a floured surface.Cut in half if doubling the recipe. Roll into a log and divide it into 4 equal pieces. Roll each piece into a rope and form a bagel shape by pinching the ends together. Place each shaped bagel onto a parchment-lined baking sheet. MAKE SURE THERE IS A HOLE AT LEAST 2in IN DIAMETER! (otherwise you get a dinner roll hehe)

5. Apply Egg Wash & Salt:

Whisk the egg in a small bowl, then brush (or finger paint) each bagel with the egg wash. Sprinkle coarse sea salt or other topping generously over the top of each bagel.

6. Bake:

Bake the bagels in the preheated oven for 25 minutes, or until they are golden and puffed up.

7. Broil for Extra Crispiness:

For a golden, crispy finish, switch the oven to broil and broil the bagels for 3-4 minutes. Keep a close eye on them to ensure they don't burn.

8. Rest & Serve:

Remove the bagels from the oven and allow them to rest for 15 minutes. Slice them, add your favorite toppings, and enjoy!

Notes:

- Storage: Store bagels in an airtight container at room temperature for up to 3-4 days.

- Freezing: Freeze the bagels in a resealable bag for up to 3 months. To reheat, thaw them on the counter or in the microwave or toaster.

- Air Fryer Option: Air fry at 280°F for 15-20 minutes, depending on your air fryer model.

Nutritional Information (Per Serving):

- Calories: 168 kcal

- Carbohydrates: 28g

- Protein: 11g

- Fat: 2g

high protein White Chicken Chili

This creamy white chicken chili is made super easy in your crockpot. Packed with nutrients & a perfect way to warm up in the winter.

SERVINGS: 6

PREP TIME: 10 minutes

COOK TIME: 3-8 hours (depending on low or high heat setting)

Ingredients:

• 1 lb boneless skinless chicken breasts,

• 1/2 yellow onion, diced

• 2 cloves garlic, minced

• 24 oz chicken bone broth

• 2 (15 oz) cans great Northern or Navy beans, drained and rinsed

• 2 (4 oz) cans diced green chiles (optional)

• 1 (15 oz) can whole kernel corn, drained & rinsed

• 1 tsp salt

• 1/2 tsp black pepper

• 3/4 tsp oregano

• 1/2 tsp chili powder

• 1/4 tsp cayenne pepper

• Small handful fresh cilantro, chopped (optional)

• 4 oz light cream cheese, softened

• 1/4 cup half and half

Toppings (Optional):

• Sliced jalapeños

• Dollop of sour cream or greek yogurt

• Minced fresh cilantro

• Shredded Mexican cheese

Instructions:

1. Prepare the Slow Cooker:
   Add the chicken breasts to the bottom of the slow cooker. Top with salt, pepper, cumin, oregano, chili powder, and cayenne pepper.

2. Add Vegetables & Broth:
   Top the chicken with diced onion, minced garlic, great Northern beans, green chiles, corn, chicken bone broth, and cilantro (if using). Stir well to combine.

3. Cook:
   Cover and cook on LOW for 8 hours or on HIGH for 3-4 hours.

4. Shred Chicken:
   Remove the chicken from the slow cooker and place it in a large mixing bowl. Shred the chicken with two forks, then return it to the slow cooker.

5. Add Cream Cheese & Half and Half:
   Add the softened light cream cheese and half and half to the slow cooker. Stir well, then cover and cook on HIGHfor an additional 15 minutes, or until the chili is creamy and slightly thickened.

6. Blend the Cream Cheese (Optional):
   For a smoother texture, transfer the softened cream cheese to a small mixing bowl. Add a few ladles of chili from the slow cooker and whisk until smooth. Stir this mixture back into the slow cooker along with the half and half, and cook on HIGH for 15 minutes.

7. Thicken the Chili (Optional):
   If you prefer a thicker chili, mix 1 tablespoon of cornstarch with 2-3 tablespoons of milk, half and half, chicken broth, or water. Stir until the cornstarch dissolves, then add to the chili and cook until thickened to your liking.

8. Serve:
   Stir the chili well and serve with your desired toppings.

Notes:

• Adding Extra Nutrients: Add protein pasta or rice to a bowl and pour the chili over top.

• To Store: This chili can be stored in the refrigerator for 4-5 days.

• To Freeze: Freeze the chili in an airtight container for up to 3 months.

• To Reheat: Reheat on the stovetop or in the microwave until warm.

Nutritional Information (Per Serving):

(Estimated based on 6 servings)

• Calories: 319 kcal

• Protein: 32g

• Fat: 12g

• Carbohydrates: 19g

Tasty Protein Pancakes

These thick and fluffy protein pancakes make a healthy and wholesome breakfast. No flour, high fiber, and ready in minutes!

SERVINGS: 8 single pancakes

PREP TIME: 1 minute

COOK TIME: 5 minutes

TOTAL TIME: 6 minutes

Ingredients:

• 1 cup rolled oats

• 2 1/4 teaspoons baking powder

• 1/2 cup protein powder

• 3 small eggs

• 1/3 cup Greek yogurt

• 1/3 cup milk or milk beverage

• 1/4 teaspoon vanilla extract

• 1 tablespoon maple syrup

• 1 tablespoon coconut oil

Instructions:

1. Blend Oats: Blend the oats in a blender or food processor until they reach a flour-like texture.

2. Mix Ingredients: Add the remaining ingredients to the blender and blend until smooth, it will be a little thick.

3. Cook Pancakes: Heat a non-stick skillet over medium-high heat and add a small amount of oil. Drop ¼ cup portions of the batter onto the skillet.

4. Flip and Cook: Cook the pancakes until bubbles appear on the surface, then flip and cook for another minute.

5. Repeat: Continue until all the pancakes are cooked.

Notes:

• To Store: These pancakes keep well in the refrigerator for 4-5 days.

• To Freeze: Freeze pancakes separately, keeping wax paper in between, or wrap them individually and freeze for up to 1 month.

• To Reheat: Heat the pancakes in the microwave for 10-20 seconds and enjoy warm.

Nutritional Information (Per Pancake):

• Calories: 159 kcal

• Carbohydrates: 22g

• Protein: 10g

• Fat: 4g

High Protein Tomato Soup with Grilled Cheese

Warm up with this delicious High Protein Tomato Soup paired with a gooey High Protein Grilled Cheese sandwich. Perfect for lunch or a cozy dinner, this combination is not only comforting but also packed with nutrients!

Total time: 45 minutes

Difficulty: Medium

Servings: 4

Protein per serving: 30g (see bottom for full nutrition facts)

Cookware needed: Soup pot, griddle pan, blender or inversion blender, cutting board, knives, cheese cutting knife.

High Protein Tomato Soup

Serves 4

Ingredients:

• 2 tablespoons beef tallow or your choice of oil

• 1 onion, finely chopped

• 4 cloves garlic, finely chopped

• 1 (28-ounce) can whole peeled tomatoes

• 3 cups vegetable broth (or bone broth for extra protein)

• Pinch of salt

• Pinch of black pepper

• ½ teaspoon oregano

• ½ teaspoon thyme

• ½ cup finely chopped fresh basil

• 2 tablespoons tomato paste

• ¾ cup cottage cheese

Instructions:

1. In a soup pot, heat the oil over medium heat. Add the chopped onion and sauté for about 5 minutes until translucent. Stir in the garlic and cook for an additional 3 minutes.

2. Add the canned tomatoes, vegetable broth, salt, pepper, oregano, thyme, basil, and tomato paste to the pot. Bring the mixture to a simmer and cook for 15-20 minutes. (Longer cooking time enhances the flavor!)

3. While the soup is simmering, prepare the grilled cheese sandwiches (see below).

4. Once the soup is ready, blend it until smooth using a blender or immersion blender, then stir in the cottage cheese.

5. Serve warm alongside your grilled cheese sandwiches!

High Protein Grilled Cheese

(Makes 2 full sandwiches; 1 serving = ½ sandwich)

Ingredients:

• 4 slices sourdough bread

• 1/2 tbs Mayonnaise or butter for spreading

• 2oz Sharp white cheddar cheese

• 2oz Low-skim mozzarella cheese

• 1oz Fresh parmesan cheese

• 4oz Deli-sliced turkey meat (or your choice of meat)

Instructions:

1. Preheat a skillet or frying pan over medium heat.

2. Spread a thin layer of mayonnaise or butter on one side of each slice of sourdough bread.

3. Place one slice of bread (buttered side down) in the skillet. Layer with:

   • 1oz sharp white cheddar cheese

   • 1oz low-skim mozzarella cheese

   • 2oz deli-sliced turkey meat

   • 0.5oz fresh parmesan cheese

4. Top with the remaining slice of bread, ensuring the buttered side is facing out. Repeat for the second sandwich.

5. Cook for about 3-4 minutes, or until the bread is golden brown and the cheese begins to melt. Flip the sandwiches gently and cook for another 3-4 minutes, until the other side is golden brown and the cheese is fully melted. (If the bread is browning too fast, you can microwave it for 10 seconds to help the cheese melt.)

6. Remove the sandwiches from the skillet and let them cool slightly. Cut each sandwich in half to create four halves and serve warm.

Nutritional Information:

Tomato Soup (per serving):

• Calories: 164 kcal

• Protein: 17g

• Fat: 6g

• Carbohydrates: 16g

Grilled Cheese (per serving):

• Calories: 216 kcal

• Protein: 14.5g

• Fat: 11.75g

• Carbohydrates: 13g

Combined Total (per serving):

• Calories: 380 kcal

• Protein: 31.5g

• Fat: 17.75g

• Carbohydrates: 29g

Recipe Alterations:

1. Vegetarian/Vegan Option:

   • Tomato Soup: Substitute the beef tallow with olive oil or coconut oil. Replace the cottage cheese with a plant-based alternative, such as silken tofu or cashew cream, for a creamy texture.

   • Grilled Cheese: Use dairy-free cheese alternatives (such as cashew or almond-based cheese) and vegan butter or oil on the bread. Replace deli-sliced turkey with grilled vegetables or avocado slices.

2. Spicy Kick:

   • Tomato Soup: Add a pinch of red pepper flakes when cooking the onions and garlic for a spicy flavor. You can also stir in a dash of hot sauce at the end for extra heat.

   • Grilled Cheese: Include some green chile inside the sandwich for a kick.

3. Herb & Flavor Boost:

   • Tomato Soup: Enhance the flavor profile by adding additional herbs like a bay leaf during cooking, or fresh herbs like parsley or chives just before serving. You can also add a splash of balsamic vinegar for depth.

   • Grilled Cheese: Mix fresh herbs like basil or rosemary into the cheese filling or sprinkle dried Italian herbs onto the buttered side of the bread for extra flavor.