Low Carb Slow Cooker Chicken



2 Pounds Frozen (Boneless and Skinless)

 2 Jars of your favorite salsa

 1 TSP Cilantro

 1 Packet low sodium taco seasoning

 1 Lime

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1. Pour Both jars of salsa into crockpot/slow cooker.

2. Cut the lime in half or quarters. 

3. Add Cilantro, Taco Seasoning and lime juice to the salsa and stir. 

4. Carefully Stand each chicken breast up in the crockpot (Vertically) *The salsa will help from chicken falling over *

5. Set Crockpot on low/medium for 6-8 hours (I use a spoon or tongs to periodically move the chicken around every hour or so)

6. After 6 or 8 hours set your crockpot to warm. Using tongs or forks, you can break up the chicken (It should shred apart very easily) *There will be extra liquid left.. just toss it! 

   This is really good served over white or brown rice. It can also be topped with diced avocado and a dollop of Greek yogurt! This can also be used as chicken tacos *topped with the typical taco toppings! 

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   If you've ever dieted before, chances are you've done the chicken and (Insert veggie Here) meal preps or dinners for yourself and/or your family. Chicken is a staple in the fitness community because it offers a very high amount of protein. Its also a very lean meat, and quite affordable. We're not talking about chicken wings or chicken parmesan, wouldn't that be nice thought? We can only dream.

   If you are wanting to continue to eat chicken while on your fitness path and are sick of the same grilled, tasteless variety, this recipe is one for the books. It's very easy to make, and using a slow cooker, all you need to do is add ingredients, set it and forget it! 

Hope you enjoy!


Low Carb Protein Pancakes


4 tbsp pumpkin puree
1/4 tsp cinnamon
2 scoop vanilla protein
2 egg
1/8  tsp nutmeg
2 tsp baking powder

(We added sprinkles for a special occasion!)

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Fat Free Whipped Cream

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1. Turn skillet on medium and let it heat up while mixing pancake mixture!

2. Separate egg white and yolk, place the yolk in a medium mixing bowl and the egg white into a separate plastic or glass mixing bowl.

3. Using a mixer, beat egg white until it forms stiff peaks. Set aside.

4. Add all other ingredients to the mixing bowl with the egg yolk. Blend well using a fork or mixer.

5. Using a spatula, fold in the egg white mixture gently so the air isn't knocked out.

6. Add butter to the warmed skillet and let it melt.

7. Using a 1/4 cup, scoop out mixture and add it to the skillet. *If you have a large skillet, more than one pancake can be cooked at a time.

8. Once all the pancakes are cooked, top with fat free whipped cream and WALDEN FARMS CALORIE FREE SYRUP!

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Nutritional Facts

Yields 3 servings

Serving Size- 2 Pancakes  

21 g Protein
63.5 Calories
3.5 g Fat
45 mg Sodium
  4 g Carbs

Healthier Deviled Eggs


12 boiled eggs
1/2 cup Greek yogurt
2 tbsp. yellow mustard
2 tbsp. sweet relish

(dill can used, but the sweet relish adds the

sweetness that the mayo would normally add)

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1. Place one dozen eggs in a pot, fill with water until it covers the eggs. Turn on high, let boil for 10 minutes.

2.Cut boiled eggs in half and remove yolk and place in a bowl.

3. Finely chop up the egg yolk (I use a potato masher).

4. Add Greek Yogurt, mustard, and relish. Salt and pepper to taste. More or less can be added to your liking!

5. Once you're happy with the flavor and texture, scoop into a large Ziploc bag. Squeeze out all the air before closing. Snip one corner off the bottom, use it as a nozzle to add the mixture to the egg white halves!

6. Sprinkle paprika on top and serve!


Nutritional Facts

Protein-7 g
Carbs-3 g carbs
Sodium-87 mg

Baked Spaghetti Squash


2 small spaghetti squash or 1 large

1 lb lean ground turkey

1 jar low sodium spaghetti sauce of choice

16 oz low fat cottage cheese

1/4 cup shredded parmesan



1. Pre-heat oven to 350 degrees.

2. Puncture holes around the spaghetti squash with a knife or fork to allow the steam out.

2. Microwave for 5 minutes, rotate/flip and microwave for another 5 minutes or until soft. Sit aside and let it cool.

3. While the squash is cooking, start browning your ground meat. 

4. Once your squash is cooled, cut in half and remove the membrane and seeds and discard. 

5.Take a fork and shredding the squash until each half is "spaghetti". 

6.Using a medium baking dish, layer the bottom (ungreased) with half the squash. 

7.Add an even layer of sauce.

8. Add about 1/4 container of cottage cheese as your next layer, evenly distributed (around 4 oz) 

9.Once meat is cooked thoroughly, crumble and use half to create another layer in the pan.

10.Add the rest of the squash. 

11.Repeat steps 7-9.

12.Add all the parmesan to the top of the dish and place in the oven. 

13.Bake for 10-15 minutes or until crispy golden brown on top! 


8 servings/dish  Serving size 1 cup


FAT: 10g


PROTEIN: 15.5g

Zucchini Au Gratin


4 cups sliced raw zucchini

2 tbsp. butter

1/2 tsp garlic powder

1/2 cup plain Greek yogurt

1/2 cup whole milk1 1/2 cup pepper jack cheese

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1.Preheat oven to 375 degrees

2. In a 2-4 inch baking dish, overlay 1/3 of the zucchini slices in the pan, then season with salt and pepper and sprinkle with 1/2 cup or shredded cheese. 

3.Repeat 2 more times until you have 3 layers and have used up all the zucchini and cheese.

4. Combine Greek yogurt and milk in a bowl and mix well. 

5. Combine butter and garlic in microwave safe container. Heat for 1 minute or until the butter is melted. Add to the Greek yogurt and milk mixture. 

6. Gently pour the mixture over the zucchini layers.

7. Bake at 375 degrees for about 45 minutes, or until the liquid has thickened and the top is golden brown.

8. Serve  warm, and enjoy! 

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   This Zucchini Au Gratin is a great substitution for regular Au Gratin potatoes. They provide more protein and less carbs thanks to the zucchini! My wife made these a couple months ago for dinner one night and they have been a staple ever since! They are a great side to pair with any dish, and will definitely make an impression on everyone at family gatherings!


8 Servings/dish. Serving Size-1/2 cup


Sodium-167 mg

Carbs-7 g

Protein-7 g

Low Carb Peanut Butter Bites


2 tbsp. Coconut Oil

2/3 cup Peanut Powder

1 cup Shredded Coconut (unsweetened)

1 tbsp. Honey

1 tsp Cocoa

(omit cocoa if you want Peanut Butter Bites)

*the cocoa can also be omitted if you choose to use the Chocolate Peanut Powder instead of the original! 

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1. Make your peanut butter mixture by measuring out 2/3 cup peanut powder and adding 1/3 cup water

(it should be the same consistency of creamy peanut butter)

*I used a large spatula for all the mixing, it helps ensure there aren't any clumps!

2. Add 1 tbsp. of Honey to the peanut butter mixture and mix well!

3.  Measure out your 2 tbsp. of coconut oil and melt in microwave safe bowl!

4.  Add 1 tsp of cocoa to melted coconut oil and mix well, then add to the peanut mixture!

5. Add your 1 cup of shredded coconut and mix well!

6. Line a cookie sheet with parchment paper, scoop out 1/2 tbsp. of the mixture and roll into a ball with your palms. Place on parchment paper. (should yield 26 balls) 

        *If your mixture is too runny to roll into a ball, spoon the 1/2 tbsp. of mixture onto the parchment paper, it will look like a no bake cookie. I tried both ways and its all in what you prefer! 

7. Place in freeze for 10-15 minutes.

8. Take the sweet bites out and Enjoy!!

    *Store them in a Tupperware/Ziploc in the freezer or the fridge!

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Nutritional Facts

These Peanut Butter Bites come in at roughly 3g carbs, 2g fat, and 1.5g protein! If you look at any "sweet treat" food label, you know that this is a steal!! A guilt free way to curb your sweet tooth without derailing you from that diet you've been working so hard at.
*Stay tuned for other diet friendly recipes!



10 oz. canned chicken

1/4 cup parmesan (grated or shredded)

1 egg

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2 tbsp pizza sauce (less or more for your liking)

1/4 cup Mozzerella

Turkey Pepperoni (we use 9 slices)

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1. Preheat oven to 500 degrees.

2. Open canned chicken and place it on a baking pan, bake it for 5 minutes to dry it out.

3. While the chicken is drying out, combine parmesan and egg in a bowl.

4. Once the chicken has dried out, take it out of the oven and mix it into the parmesan and egg mixture.

5. Form the chicken mixture into a round crust on the silicone baking mat (click HERE for the one I use)

6. Put the crust into the oven for 5 minutes to dry out.

7. Once the crust is finished, bring it out and top with the sauce, mozzarella and turkey pepperoni! (you can add your own toppings, but it will alter the nutritional facts) 

8.  Place the topped pizza back in the oven for 10 minutes, let cool for 2 minutes and enjoy!  

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This amazing pizza comes in at a whopping 40g protein, 13g fat, and 6g of carbs! The guilt free option to that pizza you've been craving on your 'diet' that you can finally feel good about! It makes it easy to reach your protein goals instead of choking down that shake. 

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