High Protein Chocolate Overnight Oats with Almond Milk

If you’re looking for a healthy breakfast or snack, you’ll love this High Protein Chocolate Overnight

Oats with Almond Milk recipe. It has 20g protein!

Course Breakfast, Snack

Cuisine American

Keyword breakfast, overnight oats

Prep Time 5 minutes

Total Time 5 minutes

Servings 1

Calories 183 kcal

Author Christel Oerum

Ingredients

• 2 oz. low-fat Greek yogurt
• 0.7 oz. oats
• ½ scoop vanilla protein powder
• 1 tsp. unsweetened cocoa powder
• ½ cup almond milk
• Almonds & berries (optional but recommended)
• 1 tsp. Stevia

Instructions

1. Blend Greek yogurt, protein powder, cocoa powder, Stevia, and almond milk thoroughly (I use a Nutribullet).
2. Place in a glass or bowl and fold in the oats. Cover and place in the fridge overnight.
3. 3. Take out of the fridge and stir with a spoon to an even consistency.
4. 4. Sprinkle almonds and berries on top before enjoying (optional).

 

 

Nutrition Facts

High Protein Chocolate Overnight Oats with Almond Milk

Amount Per Serving

Calories 183 Calories from Fat 29

% Daily Value*

Total Fat 3.2g 5%

Saturated Fat 0.4g 2%

Trans Fat 0g

Polyunsaturated Fat 0.5g

Monounsaturated Fat 0.5g

Cholesterol 8.1mg 3%

Sodium 210.2mg 9%

Potassium 214.5mg 6%

Total Carbohydrates 20g 7%

Dietary Fiber 3.5g 14%

Sugars 3.9g

Protein 21.2g 42%

Vitamin A 5%

Vitamin C 0%

Calcium 55.2%

Iron 17%

* Percent Daily Values are based on a 2000 calorie diet.

Cherry Tomato Caprese Salad

rep Time 10 minutes

Cook Time 5 minutes

Additional Time 30 minutes

Total Time 45 minutes

Ingredients

• 2 pints cherry or grape tomatoes, quartered
• 1/2 teaspoon sugar
• Salt and pepper
• 1 tablespoon balsamic vinegar
• 1 garlic clove, minced
• 2 tablespoons extra-virgin olive oil
• 8 ounces fresh mozzarella cheese, cut into 1/2-inch cubes and patted dry
• 1 cup chopped fresh basil

Instructions

1. In a large bowl, toss the tomatoes, sugar and 1/4 teaspoon salt together. Let the mixture stand for 30 minutes so that the tomatoes give up some of their juices. Transfer the tomatoes and any accumulated liquid to a salad spinner and spin to remove the seeds and the liquid. Then pour the accumulated seeds and liquid into a fine-mesh strainer to remove the seeds, reserving the liquid. (I don’t have a salad spinner, so I dumped the all of the tomatoes and juices into a fine mesh strainer set over a liquid measuring cup and pressed on the tomatoes lightly to give up more of their juices. I picked out a few of the seeds but didn’t worry so much about eliminating all of them.) Return the tomatoes to the original bowl and pour the tomato liquid into a small saucepan (you should have between 1/3 and 1/2 cup of liquid).
2. To the small saucepan, add the vinegar and garlic. Simmer over medium heat until the mixture is reduced to about 3 tablespoons. This will take about 5 minutes. Cool to room temperature and then whisk in the olive oil.
3. Add the mozzarella cheese, basil and cooled dressing to the bowl with the tomatoes and toss to combine. Season with salt and pepper. Serve.

Low Carb Pesto & Turkey Cucumber Roll Ups

Easy to make low-carb cucumber rolls with turkey, cheese, pesto, spinach and veggies! Can easily be made vegetarian. Fun for kids to put in their own fillings!

 

Ingredients

• 3 medium cucumbers (each will yield about 6 slices)
• ¼ cup store-bought basil pesto
• 6 slices GO Veggie Lactose & Soy Free Mozzarella Slices, cut into ½ inch strips
• 6 oz deli smoked turkey breast, shredded
• 1 bell pepper, thinly sliced into matchsticks
• 1/2 cup spinach, shredded
• salt and pepper, for seasoning

Instructions

1. Slice the cucumbers lengthwise on a mandoline at about a 2mm setting. If you don’t have a mandoline, you can always use a vegetable peeler. Place the cucumber slices on parchment paper and pat dry with a paper towel.
2. Spread about 1 teaspoon of pesto on each cucumber, then evenly distribute cheese, turkey, bell pepper and spinach on each. Sprinkle with a little salt and black pepper. Roll up and place seam down. If you want an even nicer presentation, you can stick a toothpick in the middle for easy appetizers! Serve with extra pesto or sauce of choice. Makes about 18 rolls.

Notes

Can be make a day ahead. Just store in an airtight container in the fridge.

Chipotle Lime Edamame

 

Flavorful and healthy side dish idea!

Prep Time5 mins

Cook Time5 mins

Total Time10 mins

Course: Side Dish

Cuisine: American

Servings: 4

Calories: 117kcal

Author: Kristin

Ingredients

• 10 ounces frozen shelled edamame (1 package)
• 1 tablespoon lime juice
• 1/4 teaspoon chipotle powder
• 1/4 teaspoon salt
• 1/8 teaspoon pepper
• 2 tablespoons sunflower seeds

Instructions

• Cook the edamame according to the package instructions.
• In a small bowl, combine the lime juice, chipotle powder, salt, and pepper.
• Add the lime juice mixture to the edamame and toss to coat.
• Mix in the sunflower seeds right before serving.

Nutrition

Calories: 117kcal | Carbohydrates: 8g | Protein: 8g | Fat: 6g | Sodium: 152mg | Potassium: 341mg | Fiber: 4g | Sugar: 1g | Vitamin A: 0.7% | Vitamin C: 6.6% | Calcium: 4.9% | Iron: 10.4%

Homemade High Protein Sweet & Salty Trail Mix

Author: Tiffany

Serves: 1

Ingredients

• 10 almonds
• 10 cashews
• 10 peanuts
• 1 Tbsp dried coconut, chopped
• 1 Tbsp sunflower seeds
• 1 Tbsp pepitas (pumpkin seeds)
• 1 Tbsp dried cranberries
• 1 Tbsp chocolate chips (optional)

Instructions

1. Combine all ingredients in a reusable container. Store sealed in the pantry.

Notes

Total Protein = approximately 15.5g

Vegan Chickpea Almond Protein Bars

Ingredients

1 (400g) can chickpeas, drained and rinsed. Or you can use 240g cooked chickpeas
1/4 cup protein powder – I used a vegan vanilla protein powder
1/4 cup almond butter
1/4 cup maple syrup
1/2 tsp vanilla paste or 1 tsp vanilla extract

Method

Blend all the ingredients together in the food processor until smooth.
Press the mixture into a loaf tin (I used a 22×12 cm loaf tin).
Refrigerate for 2 hours, then slice into 6-8 bars.
Optional – drizzle with some melted dark chocolate to make them extra yummy!
Store in an air tight container for up to 4 days.
Enjoy!

Chocolate Banana Bread

Ingredients

340g (about 3) ripe bananas
110g (1 cup) oat flour – plain rolled oats blended into a flour in the food processor. Use gluten-free oats if allergic/intolerant.
50g (1/2 cup) ground almonds
55g (1/2 cup) cocoa
75g (1/2 cup) brown sugar*
2 tsp baking powder
1/2 tsp salt
6 tbsp oil
4 tbsp milk of choice (I used oat milk)
1 chia egg – 1 tbsp milled chia seeds + 3 tbsp water
To decorate – 1 ripe banana + a few dark chocolate/dairy-free chocolate chips 

Method

Preheat your oven to 180C/160C fan assisted/350F.
Add the milled chia seeds to a small bowl along with 3 tbsp water. Leave to set for 10 minutes.
Add the oat flour, ground almonds, cocoa, sugar, baking powder and salt to a bowl and mix to combine.
Mash the bananas well with a fork, then add to the bowl along with the oil, milk and chia egg.
Transfer the cake batter into a loaf tin (I used a 22×12 cm loaf tin).
Sprinkle some chocolate chips on top. Slice a banana in half and press into the batter cut-sides up.
Bake in for 60-65 minutes. Leave to cool completely before slicing.
Enjoy!

*I preferred it when I used 55g (1/3 cup) brown sugar, but taste testers said it wasn’t sweet enough for their liking, so you have the option of adding less sugar if you prefer less sweet desserts.

Almond Protein Breakfast Pudding

Ingredients 

1/2 cup (85g) buckwheat groats
2 scoops vanilla protein powder (I used this brand)
1 ripe banana
2 tbsp almond butter
2 tsp cinnamon
1/2 cup (120ml) milk of choice (I used oatly milk)

Methoda

Add the buckwheat groats to a bowl and cover with water. Leave to soak overnight, then strain and rinse under the tap.
Add the groats to a blender/food processor along with the rest of the ingredients and blend until smooth.
Serve with nuts and/or berries.
Enjoy! 

3-Ingredient Chocolate Crunch Doughnuts (Vegan)

Ingredients

200g dairy-free dark chocolate
2 tbsp almond butter – any nut butter will work, or you can use a seed butter/coconut oil for a nut-free version
1 cup protein crispies, rice crispies or quinoa pops

Method

Break up the chocolate into a heatproof bowl, then add in the almond butter. You can either melt it in the microwave, stirring every minute or so, or you can place it on top of a small pan of simmering water until it has completely melted.
Add the crispies into the bowl and fold to combine.
Divide the mixture between 6 doughnut rings. Place in the fridge for 1-2 hours or until the chocolate has set.
Enjoy!
Store in an air-tight container in the fridge. You can freeze any leftovers.

Healthy Double Chocolate Banana Brownies

Ingredients

1. 1 C rolled oats, ground in food processor (gluten free if necessary)
2. 1/2 C unsweetened coco powder
3. 1/2 t baking powder
4. 1/2 t baking soda
5. 1/2 t salt
6. 1 egg
7. 2 mashed bananas
8. 1/2 C apple sauce
9. 1 t vanilla
10. 1/4 C honey
11. 2 T greek yogurt
12. 1/4 C mini chocolate chips (gluten free if necessary)
13. powdered sugar for topping (optional)

Instructions

1. Preheat oven to 350
2. Grind oats in food processor. Add oats, coco powder, baking soda and powder, and salt to a bowl and mix well.
3. Add the remaining ingredients except chocolate chips to you mixer and mix on medium and 1-2 minutes. Add in dry ingredients and mix just until combined. Add in chocolate chips and mix to incorporate.
4. Grease an 8x8 pan and pour in batter. Bake about 45 minutes until toothpick comes out clean.
5. Let cool and sprinkle powdered sugar on top if you want.

Notes

1. Macros: Calories 142; Fat 3; Carb 27; Protein 3
2. Serving size 1/9 of pan

Roasted Sweet Potato Cubes

Baked Parmesan Sweet Potatoes- soft sweet potatoes coated with parmesan cheese and all kinds of spices!! It's a new favorite side dish that is quick and delicious.

 

Course Side Dish

Cuisine American

Prep Time 7 minutes

Cook Time 18 minutes

Total Time 25 minutes

Servings 6

Calories 647 kcal

Author Lil' Luna

Ingredients

• 2 sweet potatoes peeled and cubed
• 2 tsp minced garlic
• 1 tbsp olive oil
• 2 tbsp butter melted
• 4 tbsp grated Parmesan cheese
• 1/2 tsp garlic salt
• 1/2 tsp Italian Seasoning
• dried parsley

Instructions

1. Preheat oven to 400 degrees.
2. Peel and cube sweet potatoes into 1 inch cubes.
3. Place garlic, oil, butter, salt, Parmesan cheese and Italian seasoning in a ziploc bag and mix well.
4. Throw in sweet potatoes and shake until well coated.
5. Place aluminum foil on cookie sheet and lightly spray.
6. Place coated sweet potatoes onto cookie sheet and spread out evenly.
7. Bake for 18-22 minutes.
8. Serve warm and sprinkle with dried parsley if desired.

Parmesan Roasted Carrots

You will fall in love with these Parmesan Roasted Carrots.  They are a sure fire way to get the kids and grown-ups to eat their vegetables!

Course: Side Dish

Cuisine: American

Keyword: carrots, parmesan roasted carrots, roasted carrots, vegetables

Servings: servings

Calories: 61 kcal

Author: Leigh Anne Wilkes

 

Ingredients

• 8-10 carrots peeled
• 2 Tbsp butter melted
• 2 tsp garlic minced
• 4 Tbsp Parmesan Cheese
• 1 tsp chopped parsley

Instructions

1. Preheat oven to 400 degrees F.
2. Mix melted butter and garlic together.
3. Place carrots on a parchment paper lined baking sheet.
4. Drizzle with butter/garlic mixture.
5. Roast in oven for 15 minutes.
6. Shake pan ocassionally to rotate carrots.
7. Top with cheese and roast for another 10 minutes or until carrots reach desired doneness.
8. Top with parsley and serve immediately

Crispy Buffalo Cauliflower Poppers

Nutritional Info

WWP+ (per serving)	5
SmartPoints™	7
Freestyle Points	7

Servings

4

Calories per Serving

210

Fat

9 g

Saturated Fat

0 g

Carbohydrates

27 g

Fiber

6 g

Sugar

8 g

Protein

7 g

Ingredients

• 1 head Cauliflower, cut into bite-sized pieces (about 4 cups)
• 3/4 cup Water
• 3/4 cup Oat flour [1]
• 1/2 tsp Garlic powder
• 1/2 tsp Salt
• 1/4 tsp Pepper
• 1 cup Buffalo sauce
• 1 tbs Honey

Method

The estimated total time to make this recipe is 25-30 Minutes.

1. Preheat oven to 450 degrees. Line a baking sheet pan with foil and spray with cooking spray.
2. Prepare the batter for the cauliflower by combining the water, oat flour, and seasonings in a medium bowl. Mix until batter is combined, (it will look like pancake mix).
3. Dip the cauliflower in the batter, (you can do this in batches), shaking off the excess batter before placing the cauliflower on the baking sheet. Lay the cauliflower in a single layer on the baking sheet.
4. Bake in the preheated oven for 25-30 minutes until golden brown.
5. While the cauliflower is baking, combine the hot sauce and honey in a medium bowl. When the cauliflower is ready, remove it from the baking pan and toss it in the hot sauce mixture.
6. Serve with dip/dressing of choice.

 

Sea trout with ruby chard and clams

Ingredients

Seared sea trout

• 600g of sea trout, 4 fillets
• 50ml of extra virgin olive oil
• 50g of butter
• 1 dash of lemon juice
• salt to season

Baby spinach

• 500g of baby spinach leaves
• 30g of butter
• salt to season

Chard

• 250g of butter
• 500ml of water
• salt to taste
• 1 handful of rainbow chard, de-stemmed and roughly chopped

Clams

• 300g of clams, soaked in cold salted water
• 20g of butter
• 100ml of dry white wine
• 1 garlic clove, crushed

Garnish

• 100g of samphire

Method

1

Start with the clams, by straining off the salted water. Add the butter to a medium sized saucepan on a medium to high heat. Once the butter has melted, add the garlic and cook for 1 minute

• 20g of butter
• 1 garlic clove

2

Add the clams and adjust to a high heat, stirring for a further minute. Add the wine and place a lid on or 2-3 minutes. Strain the clams and keep the residual liquid from the pan

• 100ml of dry white wine
• 300g of clams

3

Next, cook the baby spinach by melting the butter in a saucepan on a medium high heat. Add the spinach to the hot pan and salt to season. Once the spinach has wilted remove from the pan and strain of any excess liquid. Leave aside to reheat for serving

• 500g of baby spinach leaves
• 30g of butter
• salt to season

4

For the sea trout, heat a non stick pan on a medium to high heat. Season the skin of the fish and add the olive oil to the pan. Add the fish to the pan skin side down, gently pressing the flesh to ensure an even cooking of the skin. Season the flesh with salt and leave in the pan until the skin is golden brown

• 600g of sea trout
• 50ml of extra virgin olive oil
• salt to season

5

Flip the fish over and turn down to a low heat. Add the lemon juice and butter and cook for a further 2 minutes

• 50g of butter
• 1 dash of lemon juice

6

While the fish is searing, combine the butter, salt and water in a large saucepan. As the butter starts to melt, whisk vigorously to emulsify the liquid. As soon as it reaches boiling point, add in the prepared chard and boil for one minute. Strain and serve immediately to avoid over cooking

• 250g of butter
• 500ml of water
• salt to taste
• 1 handful of rainbow chard

7

Add the cooked baby spinach and clams into a small saucepan, with a small amount of the clam juice and reheat. Use the chard as a bed for the spinach and clams, followed by the samphire, the sea trout and a generous drizzling of olive oil

• 100g of samphire

 

Miso Glazed Halibut with Baby Bok Choy and a Sake Butter Sauce

 

Miso Glazed Halibut with Baby Bok Choy and a Sake Butter Sauce - sounds like one of those fancy-pants meals, huh? But it's so easy to make and pretty quick too!

Author: Kathleen | Hapa Nom Nom

Recipe type: Entree

Serves: 4

 

Ingredients

• Miso Glazed Halibut
• 3 tablespoons shiro (white) miso
• ¼ cup mirin
• 2 tablespoon low sodium soy sauce
• 2 teaspoons sesame oil
• 1 tablespoon rice vinegar
• 1 tablespoon fresh ginger, minced
• 4 (6 ounce) halibut fillets
• Sake Butter Sauce
• 9 tablespoons unsalted butter
• 2 tablespoons peeled julienned ginger
• 1 tablespoon minced shallots
• ½ cup + I teaspoon sake
• 1 tablespoon heavy cream
• 1 teaspoon fresh lime juice
• Kosher salt
• Baby Bok Choy
• 2 heads baby bok choy, quartered lengthwise
• 1 tablespoon vegetable oil
• 2 clove garlic, crushed
• Kosher salt
• Toppings
• dry roasted peanuts, roughly chopped
• scallions, thinly sliced

Instructions

1. Add the first 6 ingredients of the miso glaze to a small sauce pan and bring to a simmer over medium-high heat (do not let it boil). Remove from heat and let it cool to room temperature.
2. Place the halibut fillets on a plate (skin side down). Brush the miso glaze onto the fish and refrigerate for 30 minutes to marinate.
3. While the halibut fillets are marinating, work on the sake butter sauce. Heat 1 tablespoon of butter in a small saucepan over medium-high heat. Add the ginger and shallots and cook for 2 -3 minutes, stirring frequently. Add ½ cup of sake, bring to a boil, and allow to reduce for about 3minutes. Add the heavy cream and then allow to reduce again for about 2 minutes. Begin to add the butter a tablespoon at a time, allow the butter to melt before before adding another tablespoon. Whisk constantly. Once thick and creamy, remove from heat. Whisk in the remaining tablespoon of sake, lime juice, and ¼ teaspoon Kosher salt. Taste and season with more salt, if needed. Set aside until ready to use.
4. Position the oven rack about 4- 6 inches away from the heat source and preheat the broiler for 3 minutes. Place the marinated halibut, skin side down, on a sheet pan lined with foil, and cook until the exterior is caramelized and slightly opaque in the center, about 7 -10 minutes, depending on thickness and distance from the broiler.
5. While the fish is cooking, prepare the bok choy. In a large frying pan, heat a tablespoon of oil over medium high heat. Once the oil is hot and shimmering, add the garlic and cook until fragrant, stirring frequently. Add the bok choy, cut side down, and sprinkle with a pinch of salt. Cook on each side, about a minute per side or until slightly charred. Remove from heat.
6. Warm the sake butter sauce and whisk over medium heat until it's nice a fluid again. Ladle the sake butter sauce onto the plate. Add the bok choy, halibut, and top with peanuts and scallions. Serve immediately and enjoy!

Notes

* Sake Butter adapted from Martha Stewart via Chef Tom Douglas