HIGH PROTEIN CREAMY TOMATO PASTA (without any cream 😅) A serving has just 260 calories, 27g of protein, and only 13 net carbs—but the best part? This pasta is creamy, savory, and perfectly balanced with roasted tomatoes, garlic, and fresh basil. It’s proof you can have bold, comforting dishes without compromising on your goals. To keep things lowcarb, I used my @Kaizen Food Company pasta, but you can use any pasta you prefer. You can use regular pasta, chickpea pasta, or whatever pasta you prefer, but this was amazing with my Kaizen pasta. Here is how I made it: 1. Roast your tomatoes and garlic: Preheat your oven to 350°F. On a sheet pan, add 2 pints of cherry tomatoes and 5 garlic cloves. Drizzle with 1 tbsp olive oil and sprinkle with a couple of generous pinches of salt. Roast for 45-60 mins. Once you roast tomatoes like this, there’s no going back. 2. Blend your sauce: Remove roasted tomatoes and garlic from the oven, and process them with 3/4 cup Greek yogurt, a large handful of fresh basil, 1/4 cup freshly grated parmesan or pecorino cheese, 1/2 to 1 tbsp chili flakes for heat, and 1/4 cup water. Blend until smooth and creamy. Taste and adjust (you can add more salt or pepper). 3. Cook your pasta: I used my Kaizen lowcarb pasta for this (it has 20g protein, 6 net carbs per serving) to keep it high-protein and low-carb, but use whatever pasta you love. Bring water to a boil, add a generous pinch of salt, and boil the pasta for 1 to 2 minutes less than packaging requires. Rinse and drain. 4. Bring it all together: Add the blended tomato sauce to a pan over medium heat, toss in the pasta, and mix until every piece is coated in that creamy, roasted goodness. Top with more shredded parmesan or pecorino, and enjoy! If you make it, let me know on @ketorecipes! . . . . #lowcarb #lowcarbrecipes #keto #ketorecipes #healthyrecipes #ketopasta #lowcarbpasta #proteinrecipes #goodmoodfood

CHICKEN BACON RANCH WRAP 🥬🥓 
Everything tastes better wrapped in lettuce. For a fun twist, I added a layer of thin rice paper on the outside (think giant spring roll). If you’re super lowcarb or not feeling it, you can keep it simple with just lettuce. Here is how I made it: 1.Add 2 lbs chicken thighs to a bowl. Drizzle with 1 tbsp oil, a couple generous pinches salt, 1 tbsp smoked paprika, 1/2 tbsp garlic powder, 1/2 tbsp onion powder, 1/2 tbsp thyme, 1/4 tsp cayenne, 1/4 tsp cumin, & 1/2 tsp coriander. Mix well &let it sit for 30 mins so it comes to room temp. This gets you a bunch of chicken to use all week. 2.Grill, air fry, or pan-sear. I added the chicken to a pan on medium heat for 3 mins on one side. Flip, cover with a lid, and cook for another 6 mins. Then turn off heat but keep the lid on for 5 mins. 3.Wash iceberg lettuce leaves, thinly shred Persian cucumber, slice tomato & avocado, & finely chop chives. 4.Lay 8 oz bacon on a baking sheet & bake at 400°F for 20 mins or air fry. Cool on a paper towel-lined plate to absorb any excess fat. I use 2 strips per wrap. 5.Make the ranch by mixing 3 tbsp mayo, 3 tbsp sour cream, 1/3 cup buttermilk, 2 tbsp apple cider vinegar, juice of 1/2 a small lemon, 1/2 tbsp dried dill, 1/2 tbsp dried oregano, 1/2 tbsp onion powder, 1/4 tbsp garlic powder, and a pinch of salt and pepper. Taste & adjust. 6.Quickly dip 3 thin rice paper sheets in warm water, one at a time (just a quick dunk). Lay them out on a cutting board in a Venn diagram style: place two sheets overlapping slightly on the sides and one at the top so they form a sturdy base. Add iceberg lettuce leaves as a base layer over the rice paper. Add 2 slices cooked bacon, some cooked chicken, and veggies of choice. 7.Fold the lettuce over the fillings tightly, pulling it taut as you fold. Then fold the top rice paper sheet down over the lettuce-wrapped filling. Tuck in the sides of the rice paper, and roll everything up tightly, burrito-style. 8.Enjoy with some ranch. If you make it, let me know what you think on SHREDHAPPENS . . . . #lowcarb #lowcarbrecipes #healthyrecipes #goodmoodfood #healthyfoodshare #whatsonmyplate

MANGO SHRIMP CUCUMBER ROLL If you’re looking for a ridiculously good high protein lunch, you’ve got to try this mango shrimp cucumber roll - its a a little sweet, a little salty, creamy, crunchy, and so good. I started by making a delicious shrimp salad with the most amazing sauce. I used @Chosen Foods Classic Mayo made with 100% pure avocado oil (my fav mayo!) and added sriracha, onion powder, garlic powder, & chipotle powder, some fresh lime juice, and it was the most perfect pairing with the shrimp + mango. Here is how to make the shrimp salad: 1.Grab a large bowl. Add 3 tbsp Chosen Foods Classic Mayo, 1 tbsp sriracha, juice of half a small lime, a pinch of salt, ¼ tsp garlic powder, ¼ tsp onion powder, & ¼ tsp chipotle powder. Add a generous pinch of salt, mix well, taste, & adjust. Save 1 tbsp of sauce for later. 2. Grab ½ lb cooked, peeled and deveined shrimp. Roughly chop into ¼ inch pieces. Add it to the bowl. 3. Add 2 tbsp super finely diced shallot or red onion, 2 tbsp finely diced chives, Mix well. 4. You can eat this on its own, in bread, a lettuce wrap—or roll it up in cucumbers like I did. Here is how to roll it up: 1. Thinly slice a large English cucumber using a peeler. 2. Lay slices on parchment paper, slightly overlapping by about 1/3. Pat the cucumber dry with a paper towel. 3. Add 3-4oz of the shrimp salad about 2 inches from the bottom, leaving space on all sides. Top with fresh mango slices, super thinly shredded cabbage, & chive. Spread reserved sauce at the top. 4.Roll it up tight—start from the bottom, fold over the toppings, and continue to roll carefully, pressing down to pack it nice and tight. 5. Slice the roll with a sharp knife, then top with everything bagel seasoning and serve with more sauce if you like. If you make it, be sure to let me know what you think on SHREDHAPPENS . . . #chosenpartner #highprotein #lowcarb #healthyrecipes #healthyfoodshare #cucumberroll #whatsonmyplate #lowcarbrecipes

SRIRACHA LIME CHICKEN If you love easy, incredible chicken, this one has an amazing marinate and sauce that’s so easy and so good. I used bone-in skin-on chicken thighs as they add lots of flavor and keep it juicy throughout the cooking process, and you can always remove this after its done cooking or use skinless if you prefer. The chicken is amazing on its own, with your side/base of choice (regular rice, quinoa, or if you’re lowcarb/high protein my kaizen lowcarb rice or cauliflower rice). I had it with some lettuce, avocado, and it hit the spot. Here is how I made it (double if you want more): 1. Add 4 skin-on bone-in chicken thighs to a bowl. Dab dry with a paper towel. 2. Grab a medium mixing bowl to make the marinade. Add 3 tbsp olive oil, 3 tbsp sriracha, 1 tbsp tomato paste, 4-5 minced garlic cloves, the juice of 2 small limes, 1/2 tbsp smoked paprika, two very generous pinches salt, pepper. Mix very well. 3. Add marinade to the chicken and massage into the chicken, covering all sides. Let this soak up the flavors for 2-6hrs, but ideally overnight. 4. When you’re ready to eat, remove chicken from your fridge and let it come up to room temp before putting in the oven. 5. Place chicken on a wire rack pop into the oven at 410F for 37-42 mins. Or 400F for 40-45 mins. I prefer the higher heat option. 6. While thats going, make your sauce. I mixed together 2 tbsp mayo, 2 tbsp sriracha, 1 tsp paprika, a generous pinch of salt, and the juice of 2 limes. Process/mix well, taste, and adjust as you wish. 7. Plate up your chicken, top with the sauce, and serve however way you wish. It goes amazing with regular rice, quinoa, or if you’re lowcarb/keto my high protein kaizen rice along with a simple cucumber salad and lots of sauce. ENJOY! #lowcarb #lowcarbrecipes #ketorecipes #keto #healthyrecipes #goodmoodfood #healthyfoodshare #whatsonmyplate #chickenrecipes

HIGH PROTEIN MARRY ME CHICKEN SOUP If you love incredible, high protein soups that are so good, you’ve got to try my marry me chicken soup. I used my Kaizen pasta to keep this lowcarb, but you can use any pasta you prefer. Right now code BF24 saves you 25% on my @Kaizen Food Company pasta if you order on the site. Its also available right here on tiktok shop! This is a simple one pot dish and comes out SO good and is INSANELY easy to make. Here is how I made it: 1.Finely dice a large yellow onion. 2.Bring a large pot to low-medium heat, add 2tbsp olive oil, add the diced onion and sauté until translucent (a couple mins). Add a few pinches salt, fresh cracked pepper, 1.5 tbsp oregano, and mix using a spatula. 3.Bring the pot to medium heat and add 1 lb diced seasoned chicken. To season the chicken, grab 1lb diced chicken and season with a couple pinches salt & pepper, 1 tbsp paprika, 1 tbsp oregano, 1 tbsp garlic powder. Mix well. 4.Add 3-4 minced garlic cloves, mix well, and let the chicken brown up, mixing regularly for about 8 minutes. 5.Add 1/2 cup of diced marinated sundried tomatos (the one I use is marinated in olive oil), 3 tbsp tomato paste, 1 tbsp paprika, and mix well for about 1-2 mins. 6.Add 1 cup of cream, 32-40oz bone broth, cover, and bring to a simmer, this should take about 6-10 mins. 7.Finally, add your pasta of choice and cook for the time according to it’s packaging instructions. I used my kaizen radiatori lowcarb pasta (its keto pasta and high protein with 20g protein a serving), and cooked the pasta for 5 mins total. 8.2 minutes before the pasta is done, add 2 large handfuls of spinach (about 3-4 oz) and a small handful fresh basil. 9.Mix well, taste, and adjust. This is best served right away. Serve in bowls and optionally top with shredded parmesan cheese, more fresh basil, and chili flakes. If prepping this in advance, its best to leave the pasta out and add when reheating. ENJOY. . . . . #lowcarb #lowcarbrecipes #keto #ketorecipes #healthyfoodshare #healthyrecipes #ketopasta #souprecipe

Moroccan Chicken Sheet Pan Dinner . Full recipe below! And if you want to preorder my upcoming cookbook with 100+ recipes, check out my site - link is in my bio! . For now, if you want an INCREDIBLE Moroccan-inspired Chicken dinner idea, you’ve got to try this. Topped with the creamy greek yogurt sauce this is so easy and so good! I used butternut squash instead of potatos to keep this lower carb, but you can use regular or sweet potato. . Here is how I made it: .
1.Prep the Chicken – Add 2lbs chicken to a bowl. Drizzle with 1 tbsp olive oil, a couple pinches of salt and season with 1 tbsp ground cinnamon, 1 tsp turmeric, 2 tsp ground cumin, fresh cracked black pepper, ½ tsp grated ginger. Mix well, then add to a sheet pan lined with parchment paper. . 2.Next, prep your veggies. I peeled and cut 2 medium carrots in half moon, quartered 1 red onion, and cubed up 1 small butternut squash. Add these to the sheet pan along with the chicken, drizzle with olive oil. . 3.Pop this into the oven at 410F for 35-40 minutes. . 4.While that’s going, make the sauce. In a jar, combine 4 tbsp olive oil, the zest and juice of 1 lemon, ¼ cup Greek yogurt, ¼ tsp cumin, a pinch of salt, 2 tsp apple cider vinegar, and 1 tsp honey. Shake or blend, then add 2 tbsp chopped cilantro and ¼ cup chopped mint. Taste and adjust. . 5.Remove sheet pan from the oven, add spoonfuls of the yogurt sauce, some finely diced persian cucumber, some crushed walnuts or pistachios, some fresh chopped mint, and enjoy. You can also serve this with regular rice, quinoa, or if you’re lowcarb, my high protein kaizen rice. If you make it, be sure to let me know on SHREDHAPPENS. . ENJOY . . . #lowcarb #lowcarbrecipes #healthyrecipes #ketorecipes #keto #goodmoodfood #healthyfoodshare #chickenrecipes #mediterraneanfood

CHIPOTLE GARLIC STEAK BITES . These steak bites are an absolute dream -super easy to make, ridiculously good, and great on top of salad or regular rice (or if you’re high protein / lowcarb my Kaizen lowcarb rice), cauliflower rice, or as is. . Here is how I made it: . 1.Grab 1lb of your favorite cut of steak - ribeye, strip, filet, hangar, or skirt would be great here. Dab down with a paper towel and cut into bite size pieces. . 2.Add 1 tsp dijon mustard, a couple generous pinches salt, fresh cracked pepper, 1 tsp chipotle powder, 1/2 tbsp Chile lime seasoning. Give it a really good mix and ideally let this sit for at least 30 minutes to 2 hours so soak up those flavors. . 3.While thats going, thinly slice 3 large cloves of garlic and bring 1 to 2 tbsp butter to room temp. . 4.Bring a stainless steel or cast iron pan to medium heat, add 1 tbsp avocado oil, and let the oil get nice and hot. . 5.Carefully add the steak bites in, allowing some space in between them. These cook up really fast, about 1.5-2 minutes max on each side. and since the oil is hot, they’re going to get nice and crusty on the outside but super soft on the inside. . 6.Remove the steak from the pan, saving all the drippings at the bottom, these are important for the next step! . 7.Bring pan to medium heat, add the 3 thinly sliced garlic cloves and 1/2 tsp chili flakes and let brown for about 60 seconds, then add 1-2 tbsp butter, and mix around, scraping the bottom of the pan while it melts - this is where all the flavor is! Lastly, add 1 tbsp worstershire sauce and mix for 15-20 seconds, then pour over the steak bites and serve! You can top with fresh parsley, sesame seeds, and a small dash of chili lime seasoning, too. . Again, you can have these as is, with any kind of rice (white rice, cauliflower rice, or my kaizen lowcarb rice), or with some veggies or over a salad. . If you make it, be sure to let me know on SHREDHAPPENS . ENJOY . . . . . #lowcarb #lowcarbrecipes #keto #ketorecipes #steakdinner #healthyrecipes #goodmoodfood #healthyrecipes #whatsonmyplate

HIGH PROTEIN TACO DIP . Cottage cheese is having its moment and in my view, it is so well deserved. This dip is such a great way to use it to make something thats so easy, so good, and packed with protein. . Here is how I made it: . 1.In a small food processor, process 1 16-oz tub of of your favorite cottage cheese with 1 small shallot, 2 tbsp taco seasoning, 1/2 tbsp onion powder, and fresh cracked pepper. Process really well until silky smooth. Set aside . 2.Bring a pan to medium heat, drizzle 1 tbsp avocado oil, add 1/2lb ground beef, 1 tbsp taco seasoning, a small pinch of salt. Mince it well while cooking all the way through, about 10 mins. Again, the key here is to mince this really well. . 3.Grab an oven safe dish or small remains . Add 3-4 tablespoons of the processed cottage cheese mixture at the base, top with 1 2 tbsp of shredded cheese, add 3-4 tbsp of the minced ground beef, then top with sliced jalapeños and a little more cheese. . 4.Pop into the oven or air fryer at 400F for about 8-10 mins. . 5.Remove, then top with anything else you want (guac, sour cream, pico, you name it!), use your favorite vessel as a dipper, and enjoy. Lowcarb chips or @realphatfoods lowcarb crackers would be a great vessel. . If you try it, be sure to let me know on SHREDHAPPENS what you think! . . ENJOY. . . . #lowcarb #lowcarbrecipes #ketorecipes #keto #cottagecheese #healthyrecipes #goodmoodfood #healthyfoodshare

🥒HIGH PROTEIN CHICKEN SALAD CUCUMBER ROLLS. . If you are tight on time but still want to eat a ridiculously good high protein meal, checkout this chicken salad. I ate it as cucumber rolls and these were amazing. . Here is how to make it: 1. Start with 1lb of cooked, shredded chicken (I just shredded 4 cooked chicken breasts, but rotisserie works too). Shred with two forks or thinly dice it up. 2. Finely dice 1/2 a red onion and soak it in 2 cups of water for 10 minutes to mellow the flavor, then drain and add to a bowl. 3. Chop a handful of fresh cilantro, cube 1 avocado, and toss both into the bowl. 4. For the dressing, blend together: 5 tbsp cottage cheese, 3 tbsp mayo, 1 tbsp onion powder, juice of 3 limes, a handful of cilantro, a generous couple pinches salt, and pepper. Taste and adjust seasoning. 5. You can eat this on its own, in bread, a lettuce wrap—or roll it up in cucumbers like I did. Here is how to roll it up: 6. Thinly slice a large English cucumber using a peeler. 7. Lay the slices on parchment paper, slightly overlapping by about 1/3. 8. Pat the cucumber dry with a paper towel. 9. Spread 2 tbsp of whipped cream cheese over the cucumbers. 10. Add 4oz of the chicken mix at the bottom, leaving space on all sides. Top with some onion and avocado slices. 11. Roll it up tight—start from the bottom, fold over the toppings, and continue to roll carefully, pressing down to pack it nice and tight. 12. Slice the roll with a sharp knife, then top with everything bagel seasoning and chipotle hot sauce. If you make it, be sure to let me know what you think on SHREDHAPPENS . . . . . #lowcarb #lowcarbrecipes #chickensalad #keto #ketorecipes #healthyrecipes #goodmoodfood #healthyfoodshare #whatsonmyplate

HIGH PROTEIN CHICKEN CAESAR SALAD PASTA Today we are making a HIGH PROTEIN, LOWCARB chicken Caesar pasta salad that is unbelievably good and packs 42g protein a serving. I used my @Kaizen Food Company high protein, low carb pasta for this, but you can use any high protein pasta you prefer. Kaizen pasta has 20g protein a serving with just 6 net carbs - thats 85% fewer carbs & 3x the protein of regular pasta! Here is how I made it: 1.Let’s start with the chicken: Add 1lb chicken thighs to a bowl. Drizzle with 1tbsp avocado oil & the juice of 1 lemon. Season with 1 tbsp smoked paprika, 1 tsp oregano, 1 tsp onion powder, and 1/2 tsp chili flakes. Mix well, then place the onto a baking sheet lined with parchment paper. Roast for 35-38mins at 425F. Remove, then dice up into cubes. . 2.While that’s going, the Caesar dressing. Grab a mixing bowl. Add 3 tbsp avocado oil mayo, 3 tbsp thick plain greek yogurt, 1 tbsp dijon mustard, 1.5 tbsp apple cider vinegar, juice of 1 large lemon, 1 finely minced garlic clove, 3 finely diced anchovy filets (optional but so good), a couple pinches salt, lots of fresh cracked pepper, and 1/4 cup shredded parmesan cheese. Mix really well, taste & adjust. If the dressing is too thick, you can always thin it out with more lemon juice or a tbsp or so of water, as I do. . 3.Next, finely chop up 2 romaine lettuce. . 4.And finally, cook your protein pasta. To keep this high protein and lowcarb, I used 8oz of my Kaizen high protein lowcarb pasta, but feel free to use whatever pasta you prefer. . 5.Finally, assemble. I placed the cooked diced chicken at the base of a large jar, added the chopped lettuce, topped with the Kaizen pasta, and flipped it onto a serving dish. . 6.Top the pasta with the dressing and more finely shredded parmesan cheese to your liking! . You can find Kaizen right here on tiktok shop. . ENJOY! . . . #lowcarb #lowcarbrecipes #ketorecipes #keto #lowcarbpasta #healthyrecipes #proteinrecipes #goodmoodfood #salads