Tag Archives: protein

Crustless Turkey and Spinach Quiche

IMG_8417

 

One of my favorite go-to recipes to make, freeze and use when needed is a Turkey spinach crustless quiche.  It’s quick, it’s easy, it’s delicious!! One thing I also like about this recipe is it can be scaled up for multiple people or paired down for the solo eaters, like me 🙂  You can really use any veggies you like, but I like spinach and onions (sometimes I throw mushrooms in there also)!

IMG_8400

Ingredients:

  • Cooking spray
  • 3/4 cup (4 ounces) ground turkey
  • 1/2 cup chopped onion
  • 1/8 teaspoon freshly ground black pepper
  • 3/4 cup (3 ounces) shredded light Swiss cheese, divided
  • 1 cup fresh baby spinach leaves
  • 1 cup fat-free cottage cheese
  • 1/2 cup fat-free milk or fat free half and half
  • 1/4 cup (1 ounce) shredded reduced-fat cheddar cheese
  • 2 large eggs
  • 2 large egg whites
  • 1/2 cup all-purpose flour, coconut or almond flour (about 2 1/4 ounce

Directions:

Step 1. Preheat oven to 350°.
Step 2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add cooked ground turkey, onion, and pepper to pan; sauté 4 minutes or until turkey is lightly browned.
Step 3. Sprinkle 1/4 cup shredded Swiss cheese in a 9-inch pie plate coated with cooking spray. Top with turkey mixture.
Step 4. Combine remaining 1/2 cup Swiss cheese, spinach, and next 5 ingredients (through egg whites) in a large bowl; stir with a whisk.
Step 5. Lightly spoon flour into a dry measuring cup; level with a knife and add to egg mixture, stirring with a whisk until blended.
Step 6. Pour the egg mixture over  turkey mixture. Bake at 350° for 45 minutes or until a knife inserted in center of quiche comes out clean.

IMG_8414

Tips: I like to cook this on parchment paper.  I find it’s easier to cut and portion out.  *Let it cool before cutting though!* Either enjoy right away or freeze to use at a later date – regardless it’s a tasty one for your meal prep bag!

Protein Pancakes

IMG_6736Who doesn’t love pancakes?!!? I was recently driving past a local diner and saw a sign that said, “Say No to Hate – Say Yes to Pancakes”.  If you ask me, those are words to live by! When done right, they’re fluffy delicious little bites of clouds in your mouth… You really can’t be in a bad mood when eating homemade pancakes!

I knew when I was starting my bariatric journey that I’d have to learn new versions of the recipes I love.  The whole idea of eating smaller portions of the foods I became overweight on just never sat right with me.  I want to learn how to alter and edit my longtime favs so I can still enjoy what I’m eating while not breaking the caloric bank.

 

Last weekend I discovered these simple to make, 3 ingredient, protein pancakes! Um…. can we say game changer?!?  They really hit the spot, have over 20 grams of protein and are less than 200 cals per serving (yes, you read that right… insert googly eyed heart emoji here!).

3 Simple Ingredients

IMG_6737
Dry Ingredients
1/2 scoop vanilla protein powder (or flavor of your choice)
1oz light cream cheese
1 egg

Optional “Fold Ins”
PB2, Fresh Fruit or Almond Butter

Directions:
1) Weigh out the light cream cheese into a small bowl and let soften (the softer it is, the easier to mix).
2) Crack your egg into the bowl w/ cream cheese and beat together. Then mix in the protein powder until you get a “regular” pancake mix texture (try to beat out the clumping – sometimes I add a little water if its to thick).
3) Heat up a pan or skillet with some oil spray or a little butter (I use coconut oil spray).
4) Spoon pancake mix into the pan (I like to make them silver dollar sized).
5) Let the pancake cook until you see bubbles forming on the top. If the bubbles pop right away and are filled with surrounding batter, it’s too early to flip the pancake. Wait until the bubbles pop and the holes remain.
6) Flip with a spatula in one swift motion and let the pancake cook on its second side for about a minute. Don’t overcook – they cook fast!

You can add some almond butter, honey or sugar ontop if you’d like.  I usually eat them plain but go wild! You could even use put some fruit and light cool whip ontop if you want to get real fancy.

IMG_6738 (1)