Junk Made Healthy
Your favorite junk food made Healthy
LOW CALORIE HASHBROWNS
High Protein Oreo Skillet
50 Calorie Protein Air Fryer Donuts
McDonalds McGriddle
Oreo Cheesecake Protein Frosting
Low Calorie Protein Birthday
LOW CALORIE HASHBROWNS
Ingredients (makes 8 Hashbrowns):
- 2 Medium Russet Potatoes (about 300g each)
- 2 Large Eggs 56g 2% Mexican Cheese Salt & Pepper Directions:
Method:
- Peel the skin off your potatoes and then add to a bowl of cool water to sit for about 10 minutes.
- Next, grate your potatoes and add grated potatoes to a bowl.
- Add your eggs, cheese, salt & pepper to your potatoes and mix all together.
- Cover your mini cheesecake pans with aluminum foil and spray with non stick cooking spray.
- Evenly add your hashbrown mixture to each and then spray the tops with non stick cooking spray.
- Air fry for 12 minutes on 360 degrees F. Then take out and carefully remove from aluminum foil and add back to air fryer. Air fry for another 12 minutes with the bottom side facing up.
- Once 12 minutes is done, you are good to go!
High Protein Oreo Skillet
Ingredients:
- 30g Whey/Casein Blend Vanilla Protein Powder
- 15g All Purpose Flour
- 10g Almond Flour
- 5g Black Cocoa Powder
- 3g Zero Cal Sweetener of your choice
- 2g Baking Powder
- 15g Mini White Chocolate Chips
- 50g Plain Non Fat Greek Yogurt
- 30g Sugar Free Maple Syrup
- 1 Large Egg
Directions:
- Add all your dry ingredients (except mini chocolate chips) into a bowl and mix. Get rid of any clumps.
- Add wet ingredients and mix till you have a thick cookie dough like consistency. Add in your mini chocolate chips.
- Spray a 6.5in Cast Iron Pan with non stick cooking spray and add your cookie dough to it.
- Air Fry on 360 Degrees F for 6 Minutes! Then enjoy! If using oven, bake on 350 degrees F for 8-10 minutes!
50 Calorie Protein Air Fryer Donuts
Ingredients (makes 27 Mini Cake Donuts):
- 75g Whey/Casein Blend Vanilla Protein Powder
- 75g All Purpose Flour
- 30g Coconut Flour
- 15g Zero Cal Sweetener of your choice
- 15g Baking Powder
- 412g Plain Nonfat Greek Yogurt
- 412g Egg Whites
- 150g Unsweetened Apple Sauce Ingredients for Protein Frosting (you will only use about 40% of the frosting this will make in the recipe!)
- 220g Fat Free Cream Cheese
- 227g Plain NonFat Greek Yogurt
- 60g Whey/Casein Blend Vanilla Protein Powder
- 8g Zero Cal Sweetener of your choice
Directions:
- Add all your dry ingredients (except sprinkles) into a bowl and mix to avoid clumping. Then add your wet ingredients and mix till combined.
- Add 9 of your mini donut silicone molds to your air fryer and spray with non stick cooking spray. It will take 3 batches to do all 27 donuts. Add your batter to each leaving a little bit from the top because these will rise.
- Air fryer on 250 degrees F for 15 minutes. Then carefully take your donuts out of the molds and add them back into the air fryer with the bottoms facing up. Air fry for 5 more minutes on the same temperature.
- Now to make your frosting! Add all your frosting ingredients into your food processor and process till you have a thick, smooth frosting. Add to fridge to cool.
- Then once all is ready, decorate your donuts with your frosting and whatever other toppings you’d like and enjoy!
McDonalds McGriddle
Ingredients for Protein Griddle Cakes (makes 12 Cakes):
- 120g All Purpose Flour
- 60g Whey/Casein Blend Vanilla Protein Powder
- 24g Coconut Flour
- 8g Zero Cal Sweetener of your choice
- 8g Baking Powder
- 150g Egg Whites
- 300ml Unsweetened Vanilla Almond Milk
- 60g Sugar Free Pancake Syrup Rest of Ingredients (makes 2 Sausage, Egg & Cheese and 2 Bacon, Egg & Cheese McGriddles):
- 4 Large Eggs
- 3 Slices Center Cut Bacon
- 6oz Reduced Fat Sausage
- 2 Slices 2% Sharp Cheddar Cheese
Directions:
- Add all your dry griddle cakes ingredients into a bowl and mix to avoid clumping. Then add your wet ingredients and mix till all is combined.
- Now preheat your pan to a 5/10 heat. Spray the inside rings of your silicone egg circles and your pan with non stick cooking spray. Add your circles to your pan and add 1/12th of your batter to each. Add a cover on top to help them cook evenly.
- Once your see the bubbles coming out of the top of your cakes, carefully take off the silicone circles and then flip the cakes. Cook on that side for a few minutes. Repeat this process for all your cakes.
- Once your cakes are down, spray your pan with non stick cooking spray and add your bacon and your 3oz sausage patties (you will form these on your own). Add to same preheated pan and cook till bacon is crispy. Sausage should be down right around the as well. Flip every few minutes till done. Add bacon to paper towel to help crisp up.
- Now take those same silicone circles and do the same process you did with the cakes. Spray with non stick cooking spray and add to your pan. Let them sit on the pan for about a minute to let the bottom of them warm up. This is important because this will make sure the eggs you are about to add to them do not come out the bottom.
- Now take your 4 large eggs and whisk. Add 1/4th of the eggs to each silicone circle and add a cover on top of the pan to help them cook evenly. Cook till the tops are only wet to the touch but not super runny aka your can take the silicone circle off and the top egg whites won’t go falling off the side.
- Once all is ready to go, add one of your cakes to you pan now on a 2/10 heat. Build your sandwiches with the pro tip being to brush some pancake syrup on the bottom half of the top cake to take it to the next level! Add cover on top of pan and let them heat back up for a few minutes. Then enjoy!
Oreo Cheesecake Protein Frosting
Ingredients (Makes about 16 Servings):
- 220g Fat Free Cream Cheese
- 227g Plain NonFat Greek Yogurt
- 60g Whey/Casein Blend Vanilla Protein Powder
- 8g Zero Cal Sweetener of your choice
- 4 Oreo Thins
Directions:
- Add all ingredients to your food processor (except your oreos) and blend on low until all ingredients are combined and you get a smooth frosting-like consistency. This might take stopping from time to time to scrape the frosting off the sides.
- Now, crush up your oreo thins and mix those in. I add these to mason jars to stay fresh in the fridge for 7-10 days! This recipe makes enough for 4 of these small mason jars.
Low Calorie Protein Birthday
Ingredients (makes 3 8in Cakes made into Triple Layer Cake):
- 75g Whey/Casein Blend Vanilla Protein Powder
- 75g All Purpose Flour
- 36g Birthday Cake Batter Protein Cookie Butter Powder
- 30g Coconut Flour
- 15g Zero Cal Sweetener of your choice
- 15g Baking Powder
- 412g Plain Nonfat Greek Yogurt
- 412g Egg Whites
- 150g Unsweetened Apple Sauce
- 30g Sprinkles
Ingredients for Protein Frosting:
- 220g Fat Free Cream Cheese
- 27g Plain NonFat Greek Yogurt
- 60g Whey/Casein Blend Vanilla Protein Powder
- 8g Zero Cal Sweetener of your choice
Directions:
- Add all your dry ingredients (except sprinkles) into a bowl and mix to avoid clumping. Then add your wet ingredients and mix till combined. Lastly, mix in your sprinkles.
- Now spray your 8in cake pans with non stick cooking spray and add your batter evenly to each. Add to the oven and bake at 350 degrees F for 20-25 minutes until there are cracks in the top of the cakes.
- While cakes are baking, add all your frosting ingredients into your food processor and process till you have a thick, smooth frosting. Add to fridge to cool.
- Carefully take out the cakes from the cake pans and add to a cooling rack to cool.
- Once the cakes are cool, add your frosting on top as well as your sprinkles and enjoy!
Heavy But Healthy
These are big meals which are very filling, filled with protein and very tasty
Air Fryer Potato Chip Chicken Tenders!
One Pot Protein Mac & Cheese
High Protein Pepperoni Pizza Hot Pockets!
450 Calorie Spicy Chicken Sandwich
Grilled Spicy Chicken Sandwich Wrap
Air Fryer Chicken Nuggets
Air Fryer Potato Chip Chicken Tenders!
Ingredients (makes 20 Chicken Tenders):
- 40oz Chicken Breast 100g All-Purpose Flour
- 150g Chips of your choice (these will affect the macros!)
- 1 Large Egg
- 50g Egg Whites
Directions:
- Take your chicken breast and slice it into chicken tenders. Try your best to cut them evenly so they will cook evenly.
- You will need 3 shallow size bowls to be able to coat the tenders in. Add your all-purpose flour to a bowl. Then add your large egg and 50g egg whites to another bowl and whisk. Lastly, add 150g of your chips to your food processor and process to you have the consistency of like a panko bread crumb.
- So now it’s time to dredge the chicken tenders. You will have one hand designated as the dry ingredients hand and the other as the wet ingredients hand. Try your best to keep with this because it’ll make this process soo much easier.
- I used my left hand as dry and right as wet. So line your dishes in the order of all-purpose flour, egg/egg whites, chip crumbs. Now take a chicken tender, dip it into the flour covering all sides. Then dip it into the egg/buffalo sauce covering it like you did in the flour. Then dip in the chips doing the same process. Add to a pan to hold till you add to your air fryer. Repeat this process for all 20 chicken tenders.
- I had to do this in 3 batches because my air fryer could hold 8-9 chicken tenders each time. So spray you air fryer tray with non-stick cooking spray and add your chicken tenders. Spray the tops of the chicken tenders with you cooking spray and then cook at 360 degrees F for 10 minutes total. At the 5 minutes mark, you will flip the chicken tenders so they cook evenly. And that’s it! Repeat and enjoy!
One Pot Protein Mac & Cheese
Ingredients:
- 224g Macaroni
- 400g Water
- 240ml Unsweetened Almond Milk or Skim Milk
- 112g 2% Mexican Cheese
- 68g Part Skim Mozzarella
- 40g All Purpose Flour
- 10g Nutritional Yeast
- 40g Yellow Mustard (if you don’t like mustard, you can scale this down or omit it)
Directions:
- Add all ingredients into a stove top pot and mix together.
- Turn burner on a 5/10 heat and bring to light boil.
- Mix around for the next 8-10 minutes till your Mac & Cheese is thick!
- Then enjoy!
High Protein Pepperoni Pizza Hot Pockets!
Ingredients:
- 10 Slices Bread of your choice (I used Butterbread)
- 105g Light Shredded Mozzarella
- 50 Turkey Pepperonis
Directions:
- Preheat oven to 450 degrees F. Line an oven safe pan with aluminum foil and spray with nonstick cooking spray.
- Lay one slice of bread down and brush egg whites along the edges. Add 14g Light Shredded Mozzarella then 10 Turkey Pepperonis and then 7g more of Light Shredded Mozzarella to the middle. Leave about half an inch along the edges. Brush your egg white wash to the bottom of the top piece of bread and then add it on top and press it down the best you can. Brush the egg whites on the edges of the top piece. Press the edges down with your fingers, then use a fork to crimp the edges shut.
- Take a pizza cutter and slice off the crusts, then brush more egg whites on the top of the hot pocket. Repeat this process for all 5 hot pockets.
- Add your hot pockets to the oven for 8 minutes (the time will vary based on your oven so keep an eye on them). Once they’re done, add a dipping station of pizza sauce on the side and enjoy!
450 Calorie Spicy Chicken Sandwich
Ingredients (makes 8 Chicken Breasts for Sandwiches)
- 48oz Chicken Breast
- 100g All Purpose Flour (check bottom of recipe for notes on this)
- 120g Panko Bread Crumbs
- 2 Large Eggs
- 40 Taps Cholula Hot Sauce
Seasonings: A dash of all of the following- Sea Salt, Garlic Powder, Black Pepper, Onion Powder, Cayenne Pepper, Paprika, Cumin, Oregano.
Rest of Sandwich Ingredients (makes 2 Sandwiches):
- 2 Brioche Buns
- 2 Slices 2% Colby Jack Cheese
- Fresh Sliced Tomato
- Hamburger Pickle Slices
- Green Leaf Lettuce
Directions:
- The first step will be taking your chicken breast and flattening them out. To be honest, I do this with my fist just punching down on the chicken breast with my knuckles flattening it out. Trust me it’s not violent and take much less punching power than you think!
- Now once you have your chicken breasts all flattened out, you will need to grab 3 shallow bowls to serve as coating stations for the chicken breasts. Add your flour and seasonings to one bowl. Then add your panko to another bowl. Lastly, add your eggs and franks red hot sauce to the last bowl and whisk.
- So now it’s time to dredge the chicken breasts. In my chicken nuggets recipe, you see me using the dry hand/wet hand technique. But here we must use two hands at all times because these are big chicken breasts! So take one of your chicken breasts and dip it into the flour covering all sides. Then dip it into the egg/hot sauce bowl covering it like you did in the flour. Then dip in the panko doing the same process. Add to a cutter board/plate to hold till you add to your air fryer. Repeat this process for all 4 chicken breasts.
- I had to do this in 2 batches because my air fryer could hold 2 of the chicken breasts each time. So spray your air fryer tray with non-stick cooking spray and add 2 of your chicken breasts. Spray the tops of them with your cooking spray and then cook at 360 degrees F for 9 minutes total. At the 5 minutes mark, you will flip the chicken breasts so they cook evenly.
- Once done, now it’s time to make your sandwich! Slice each chicken breast in half and top each with a slice of your colby jack cheese. Add back to the air fryer for 3 minutes on 360 degrees F to melt the cheese! If you have a tooth pick, add it to the cheese to make sure it does fly around in the air fryer!
- Once done, take out and put together your sandwich and enjoy! *You will want to use 100g of All Purpose Flour but you will have a good bit left over. When I did this recipe, I had 80g left in the bowl. But to be safe, I added another 20g to the total. And throwing these spicy chicken breasts inside a crunch wrap is a fire way to use them as well!
Grilled Spicy Chicken Sandwich Wrap
Ingredients:
- 40oz Chicken Breast
Seasonings: A dash of all of the following- Sea Salt, Garlic Powder, Black Pepper, Onion Powder, Cayenne, Pepper, Paprika, Cumin, Oregano.
Rest of Wrap Ingredients (makes 1 Wrap):
- 1 Josephs Lavash Bread (https://shop.josephsbakery.com/)
- 1 Slice 2% Colby Jack Cheese
- Fresh Sliced Tomato
- Hamburger Pickle Slices
- Green Leaf Lettuce
Directions:
- The first step will be taking your chicken breast and flattening them out. To be honest, I do this with my fist just punching down on the chicken breast with my knuckles flattening it out. Trust me it’s not violent and take much less punching power than you think!
- Now once you have your chicken breasts all flattened out, you will need to add your spices to small bowl and mix together.
- Now lightly coat each side of your chicken breasts with the spicy seasoning mix.
- Spray your air fryer tray with non-stick cooking spray and add 2 of your chicken breasts. Then cook at 360 degrees F for 8 minutes total.
- Once done, now it’s time to make your sandwich Wrap! Slice one chicken breast into strips. Lay your lavash flat and then add about 3/4 of the strips to once side of the lavash. Then add your cheese, pickles, tomato and the lettuce. Tighly wrap and then slice in half! You can enjoy cold!
- But if you want to enjoy toasted, add to air fryer and spray with non stick cooking spray. Then sprinkle come seasoning seeds on top and Air Fry for 3 minutes on 400 degrees F. Once done, enjoy!
Air Fryer Chicken Nuggets
Ingredients:
- 64oz Chicken Breast
- 100g All Purpose Flour
- 21 Seasoning Salute
- 120g Panko Bread Crumbs
- 2 Large Eggs
Directions:
- Slice your chicken breasts into about 1oz nuggets. Now add your flour and 21 seasoning salute to a bowl and mix. Then add your panko to another bowl. Lastly, add your eggs to another bowl and whisk.
- So now it’s time to dredge the nuggets. You will have one hand designated as the dry ingredients hand and the other as the wet ingredients hand. Try your best to keep with this because it’ll make this process soo much easier.
- I used my left hand as dry and right as wet. So line your dishes in the order of all-purpose flour, eggs and panko bread crumbs. Now take a chicken nugget, dip it into the flour covering all sides. Then dip it into the egg covering it like you did in the flour. Then dip in the panko doing the same process. Add to a pan to hold till you add to your air fryer. Repeat this process for all 64 nuggets.
- I had to do this in 5 batches because my air fryer could hold 12 nuggets each time. So spray you air fryer tray with non-stick cooking spray and add your nuggets. Spray the tops of the nuggets with your cooking spray and then cook at 360 degrees F for 9 minutes total. At the 5 minutes mark, you will flip the nuggets so they cook evenly. And that’s it! Repeat and enjoy!
Smoothiesss
Time for some liquids!
Tropical Green Protein Smoothie
Strawberry Ginger Beet Smoothie
Orange Mango Carrot Smoothie
Mixed Berry Smoothie Meal Prep
Vanilla Berry Protein Smoothie
Dark Chocolate Peanut Butter Banana Protein Smoothie
Tropical Green Protein Smoothie
Ingredients for 2 servings:
- 1 ½ cups coconut milk (360 mL)
- 1 cup fresh spinach (50 g)
- 1 scoop vanilla protein powder
- 1 ½ cups mango (250 g), diced and frozen
- 1 ½ cups pineapple (130 g), diced and frozen
Preparation: Put milk and spinach into a blender and blend until spinach is fully incorporated into the milk. Add in remaining ingredients and blend until smooth. Enjoy!
Strawberry Ginger Beet Smoothie
Ingredients for 2 servings:
- 1 cup strawberry (150 g)
- 1 ½ cups romaine lettuce (115 g)
- ½ red beet, peeled, diced
- 1 piece ginger
- 1-inch (2 1/2 cm), peeled
- 1 ½ cups ice (210 g)
Preparation: Place the strawberries, lettuce, beet, and ginger in a blender or food processor and blend until just combined. Add in the ice and continue to blend until the mixture is smooth. Serve immediately. Enjoy!
Orange Mango Carrot Smoothie
Ingredients for 2 servings:
- ¼ cup orange juice (60 mL)
- 1 orange, peeled, sliced
- 1 mango, peeled, sliced
- 3 large carrots, peeled, shredded
- 1 ½ cups ice (225 g)
Preparation: Place the orange juice, orange, mango, and carrots in a blender or food processor and blend until just combined. Add in the ice and continue to blend until the mixture is smooth. Serve immediately. Enjoy!
Mixed Berry Smoothie Meal Prep
Ingredients for 2 servings:
- 1 cup blueberry (100 g)
- 1 cup strawberry (150 g), sliced
- ½ cup blackberry (75 g)
- ½ cup raspberry (65 g)
- 1 ½ cups milk (350 mL), of choice
- 1 cup plain greek yogurt (285 g)
Preparation: Put fruit in a freezer bag. Seal and store in freezer for up to 8-12 months. When ready to use, put milk, Greek yogurt, and frozen fruit into a blender and mix until consistency is smooth. Enjoy!
Vanilla Berry Protein Smoothie
Ingredients for 2 servings:
- 1 ½ cups water (360 mL), or yogurt or milk of choice
- 1 scoop vanilla protein powder
- 1 cup strawberry (150 g), frozen
- 1 cup blueberry (100 g), frozen
- ½ cup raspberry (60 g), frozen
- ½ cup blackberry (75 g), frozen
Preparation: Put all ingredients into a blender and mix until smooth. Enjoy!
Dark Chocolate Peanut Butter Banana Protein Smoothie
Ingredients for 2 servings:
- 1 ½ cups water (360 mL), or yogurt or milk of choice
- ¼ cup peanut butter (60 g)
- 1 scoop chocolate protein powder
- 1 tablespoon dark chocolate cocoa powder
- 2 bananas, frozen
Preparation: Put all ingredients into a blender and mix until smooth. Enjoy!