Tag Archives: gluten free

Low-Carb Cauliflower Latkes Bites, 6.3 grams protein, 110 calories

You want the taste of greasy potato latkes, but you don’t want the fat or the carbs. You want the high protein but you also want that deep onion flavor.  So here you have it; the best of both worlds.  Conveniently packed into mini muffin sized bites for portable nutrition. Store three pieces in a ziplock bags and freeze. Reheat as needed. Pairs well with Creamy Protein Dipping Sauce for an added 3 grams protein per meal. Ingredients 4 ounces cauliflower, fresh or frozen (1.9g,25c)…

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Chunky Cream of Chicken Noodle Soup, 7 grams protein, 93 calories

Easy to cook, and hearty to eat. Gluten-free spaghetti squash noodles with non-dairy cream base. Ingredients 3 Fresh Boneless Skinless Chicken Thigh Cutlets (60g, 330c) 3 ½ cups homemade chicken stock (21g, 516c) 6 Tablespoons (3 ounces) Cashew Cream (15.4g,444) 1 ½ cups Spaghetti Squash, cooked (.9g, 46.5c) 1 bunch fresh dill 2 zucchini (4.8g, 66c) 2 cups water ½ teaspoon salt ¼ teaspoon white pepper Directions:  Peel and chop zucchini and dill into tiny pieces.  Chop chicken into tiny cubes. Add to large pot…

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Cornmeal Oven-Baked Fish-Fry with Tzatziki Cucumber Salad, 21 grams protein, 190 calories

Sometimes, you just want to have those yummy hearty meals that hit the spot. This gluten-free recipe allows you to coat the fish with the spices and crumbs and bake in the oven for a low-fat dish.  Serve half of the fish with 2 ounces Tzatziki Cucumber Salad (recipe on the bottom of the page).  The salad is wet and spicy, perfect for helping the fish chewing process. Ingredients: 4 ounces cod fish fillet  (18g, 82c) ⅛ cup cornmeal (2g, 88c) ⅛ cup soymilk (1g,…

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Mint Chocolate Sandwich Cakes, 17.7 grams protein, 326 calories

Looking for ideas for incorporating protein powder into your recipes?  Here’s a fabulous fool-proof and gluten-free recipe that will leave you drooling.  It’s time to party like you mean it! Ingredients: 1 Banana (1.3g,105c) 3 Eggs     (19g, 210c) 1 scoop unjury protein powder, unflavored or your favorite flavor (21g, 100c) 2 tablespoons olive oil (240c) 4 ounces unsweetened applesauce (50c) 4 ounces fine cornmeal (8g,355c) 2 ounces Torani Coffee Syrups, Sugar Free French Vanilla 3 Tablespoons Chia Seeds  (9g, 180c) ½ cup soymilk (5g, 70c)…

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Instant Chia Chocolate Pudding, 17 grams protein, 174 calories

Chia seeds are loaded with nutrients with very few calories. All the carbs are actually from fiber, and most of the fats are Omega-3s.  Chia is a true superfood all in a tiny seed, packed with antioxidants: Fiber, Protein, Omega-3’s, Calcium, Manganese, Magnesium, Phosphorus, Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2. Look for brands that have even more protein, such as Tresomega Organic @ 3 grams per tablespoon (used in this recipe). Chia seeds can be added to your baking for added protein, or sprinkled into yogurt as…

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Juicy Ginger Teriyaki Steamed Salmon Recipe, 21 grams protein, 151 calories – Pictured with Kale Salad

If you are lactose intolerant, and don’t want to drown your fish with yogurt or other dairy dressing, then consider steaming the fish to preserve all the juices. The fish was like butter, and my house did not smell, because of the ginger. Pictured with yummy kale salad – recipe below.  Note: Kale salad is not cooked, and is therefore not suitable for those right after  weight loss surgery and in the early stages of bariatric chewing issues. Directions: Rinse a fresh salmon filet slice…

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Egg and Meat Muffin Cups, 14 grams protein, 129 calories

If you are having a productive day and want to cook meals for the week, this gluten-free and flourless muffin recipe will be your perfect investment of your time. I love to prepare these in little containers and then eat them throughout the week for breakfast, lunch, or even dinner; whatever catches my fancy.  It tastes like a meat stew in a cup, or maybe even a breakfast corned beef hash in a muffin.  Enjoy it fresh and warm, cold, or room temperature at work.…

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Dreamy Creamy Pancakes, 9.5 grams protein per 4 ounce meal (soft enough for bariatric puree)

There are no words.   I will stop talking now. Ingredients: 1 ripe banana, mashed 2 eggs 1/8 teaspoon baking powder 1/8 teaspoon ground cinnamon (optional) 2 ounces Greek yogurt 2 tablespoons lite pancake syrup Directions: chop first four ingredients in food processor poor mixture into a cup Use the cup to pour six equal amounts onto griddle or frying pan (medium setting). Flip pancakes when mixture begins to form tiny bubbles Remove when golden. Drain fat on paper towel Mix pancake syrup with Greek yogurt…

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