MEDITERRANEAN LEMON DILL CHICKEN SOUP. Which team are you? Lemony or creamy?? This soup is pure comfort. Light, lemony, herby, and absolutely perfect for cozy nights. It’s also SO easy and SO good—you’ll want to make it on repeat. 🍋✨ This recipe brings all the Mediterranean vibes to your table, with tender chicken, fresh dill, and a bright burst of lemon. It’s great for meal prep, too! I used my lowcarb kaizen rice here, but you can use regular rice, orzo, or even something like barley or farro! Here’s how I made it: 1. Finely dice 1 lb of chicken (cut of choice), drizzle 1 tbsp olive and season with 2 tsp garlic powder, 1 tbsp oregano, salt + pepper, and juice of 1/2 a lemon. Rub this over 1 lb raw chicken and set aside. 2. Next, lets sauté some veggies. Heat 1 tbsp olive oil in a pot over medium heat. Add 1 diced yellow onion, 3 minced garlic cloves, and 2 diced carrots. Cook until softened and fragrant, about 5 minutes. 3. Then add the seasoned chicken to the pot, followed by 6-8 cups chicken stock or broth. Bring to a boil, then reduce to a simmer. Let it cook for 25-30 minutes. 4. Finally, add rice, orzo, or barley. To keep this high protein and lowcarb, I added my @Kaizen Food Company lowcarb rice, but use whatever you like. Add to the pot until rice is softened, about 6 minutes. 5. Finish with lemon + dill. Stir in the zest and juice of 1 large lemon and 1/4 cup chopped fresh dill. Add a few generous pinches of salt and pepper, stir, and taste. Salt is super key here to bring all the flavors out, so adjust seasoning with salt + pepper as needed. 6. Ladle into bowls, garnish with more dill and fresh lemon if you like, and serve hot. 🌿 If you make it, be sure to let me know on SHREDHAPPENS! ENJOY! . . . #mediterraneanfood #lowcarb #lowcarbrecipes #healthyrecipes #proteinpasta #lowcarbpasta #keto #ketorecipes #goodmoodfood #healthyfoodshare

Spicy Lime Chicken Fusion Bowl
 These are the juiciest, tastiest chicken thighs with a tangy slaw, express pickled onions, and a creamy, zesty sauce that will bring everything together perfectly. Use regular rice or my high protein low carb @Kaizen Food Company rice! Here’s how I made it: 1️⃣ Start by marinating chicken. Add 2 lb chicken thighs to a bowl, drizzle with 1 tbsp avocado oil, 2 tbsp soy sauce and 1.5 tbsp rice vinegar. Season with 2 generous pinches salt, fresh cracked pepper, 1/2 tbsp each of five spice, garlic powder, onion powder, and chipotle powder, plus 1/2 tsp cayenne powder. Mix well & let it marinate for 30 mins. 2️⃣ For the express pickled onions, thinly slice 1 red onion & add it to a bowl with the juice of 2 limes, a pinch of salt, & 1 tbsp chile lime seasoning. Mix well & let it sit, stirring every few mins. 3️⃣ For the slaw, thinly shred 1/2 small purple cabbage & 3 carrots, thinly slice 3 Persian cucumbers, chop a large handful of fresh cilantro & 2 scallions. Add to a bowl. 4️⃣ For the sauce, mix 5 tbsp mayo, 1.5 tbsp sriracha, 1 tbsp soy sauce, 1 tbsp rice vinegar, 1 tsp honey or powdered monkfruit, 1 tsp minced garlic, & the juice of 1 lime. Toss most of the sauce into the slaw, save some for later. 5️⃣ Cook chicken by heating a pan to medium. Add chicken & cook for 3 mins on the first side, then flip, cover, & cook for 7 mins. Flip again, cover, and turn off the heat. Let it sit for a few mins to stay juicy. 6️⃣ Prepare your base. I used my @kaizenfoodco rice for a high-protein, low-carb option, but regular rice, quinoa, or cauli rice work! 7️⃣ When everything’s ready, assemble your bowl. Start with your base, add a layer of slaw, sliced chicken, pickled onions, drizzle with the reserved sauce, fresh cilantro, sesame seeds & avo. If you make it, be sure to let me know on SHREDHAPPENS! . . #lowcarb #lowcarbrecipes #keto #ketorecipes #healthyrecipes #proteinrecipes #chickenrecipes #goodmoodfood #healthyfoodshare

VIRAL TURKISH PASTA but high protein, and lowcarb! I made @Anna Paul viral Turkish pasta—but gave it a high-protein, low-carb twist using my @Kaizen Food Company pasta! you can totally use any pasta you love—regular, chickpea, or brown rice pasta works, but I wanted to keep things higher protein and lower carb (Kaizen pasta has 20g protein and just 6 net carbs per serving!). This comes together in about 15 minutes and its so incredibly good. Here is how I made it: 1️⃣ Beef mixture: Sauté 1 lb ground beef in a pan over medium heat with 1 tbsp each of curry powder, sweet paprika, and garlic powder, plus a couple generous pinches of salt and pepper. As it browns, mince it with a spatula since I dont like large beef crumbles. Add 1 diced yellow onion and keep cooking until browned and crispy. 2️⃣ Cook pasta: Boil 8 oz pasta of choice in generously salted water. I used my Kaizen fusilli to keep it low-carb + high protein, but any pasta works. 3️⃣ Butter sauce: To make the butter sauce, melt 2 tbsp butter in a pan, stir in 1 tsp sweet paprika, and mix. You won’t use this all, you’ll just use about 1 tsp of it when plating up the dish. 4️⃣ Yogurt sauce: Mix 2 cups strained or Greek yogurt with 2 minced garlic cloves, juice of half a lemon, and a pinch of salt. And finally, assemble it all. Layer a quarter of the pasta, yogurt sauce, beef, and butter sauce. Top with slice cherry tomatoes and lots of finely chopped fresh parsley. This was so easy and SO good. 🤤 If you try it, be sure to let me know on SHREDHAPPENS —I’d love to see your version! ENJOY . . . . #lowcarb #lowcarbrecipes #healthyrecipes #proteinpasta #lowcarbpasta #keto #ketorecipes #goodmoodfood #healthyfoodshare #mediterraneanfood

CHOPPED EGG SALAD WRAP Egg salads don’t always get the love they deserve, but they’re seriously one of my favorite go-to meals. They’re protein-packed, easy to make, and so versatile. With just a few simple ingredients, you can level up the flavor in no time! This recipe is perfect for when you need something quick, delicious, and healthy. I wrapped mine in crisp iceberg lettuce for a low-carb option, but it’s just as good scooped over sourdough, your favorite bread, or even stuffed into a bell pepper. Here’s how to make it: 1️⃣ Boil your eggs: I prefer softer yolks for creaminess. Carefully drop 4 eggs straight from the fridge into boiling water for for 7.5 minutes (go 1 minute longer if you want a firmer yolk), then cool in an ice bath for 30 seconds before peeling. Slice in half.
2️⃣ Add all your ingredients to a cutting board (or bowl): Add your eggs, 1 small avocado, a quarter small red onion (or 1 shallot), 3 baby dill pickles, 2-3 sliced cherry peppers, 2 tbsp each of fresh dill and fresh mint, 1 tbsp mayo, 1/2 tbsp mustard, a pinch of salt, and cracked pepper.
3️⃣ Chop everything together: For a creamier texture, keep chopping; for chunkier, chop lightly. Taste and adjust as you like!
4️⃣ Assemble: Serve on your favorite base and top with chili lime seasoning for a little more of the good stuff. I wrapped mine in iceberg lettuce with extra cherry peppers, but its an egg salad, you can do so much with it. If you try it, be sure to let me know on SHREDHAPPENS - I love seeing your creations! ENJOY . . .#lowcarb #lowcarbrecipes #lettucewrap #keto #ketorecipes #healthyrecipes

Firecracker Salmon with Avocado Salsa 📌If youre looking to upgrade your cookware, now is a great time. Use the my link in bio and get great savings on my favorite cookware from @Made In Cookware Let me show you how easy it is to use the stainless steel pan to make the most amazing salmon dish. Made in’s cookware is used by thousands of professional chefs and multiple Michelin star restaurants, but they make professional quality products for the home cook like you & I. Here is how I made it: 1.Grab 1lb salmon filets. Pat dry. Season both with salt, pepper, 1 tsp garlic powder, 1 tsp smoked paprika, 1 tsp chili lime seasoning, & 1/2 tsp chili powder for a kick. 2.Heat your stainless steel pan over medium heat for 2-3 mins, then do the water test: drop a few drops of water into the pan—if it dances like beads, your pan is ready. Add 1 tbsp oil (never add oil to a cold pan), swirl to coat, & carefully lay the salmon fillets in, skin-side down. 3.Let salmon cook undisturbed for 3-4 mins to develop a golden, crispy skin. Once the edges start to turn opaque and it naturally releases from the pan, gently flip it over and cook for another 3-4 mins, or until cooked through. 4. In a small bowl, mix 4 tbsp mayo, 1 tbsp sriracha, 1 tbsp soy sauce, 1 tbsp rice vinegar, 1 tsp honey or powdered monkfruit, and 1 tsp minced garlic. 5.For the avocado salsa, cube up 1.5 avocado, finely dice half a small red onion, add 4 tbsp super finely chopped cilantro, 1 tablespoon finely chopped mint (optional), the juice of 1 juicy lime, a couple generous pinches salt. 6.Plate up the salmon - as is, or with rice, quinoa, or my kaizen lowcarb rice, top it with the sauce, as much salsa as you want, and sesame seeds. If you make it, be sure to let me know on SHREDHAPPENS. And for the pans, checkout the link in my profile. . . . #madeinpartner #nontoxic #healthylifestyle #lowcarb #lowcarbrecipes #keto #ketorecipes #salmonrecipes #healthyrecipes #whatsonmyplate #ConSantanderConecto

Looking for a last minute Thanksgiving side or appetizer?? Check out this high protein butternut squash soup. This whole thing has 75g protein. You can easily divide this into 3, 4, or 5 servings. For 4 super filling servings, it has 200 calories and 19g protein per serving. Instead of using cream, I went with cottage cheese to pack in that creamy texture and a protein boost, and added bone broth for another 20g protein. Besides protein, you can sneak in a ton of veggies. I promise, you don’t taste the cottage cheese. Here is how I made it: 1️⃣ Preheat your oven to 410°F.
2️⃣ Cut 1 large butternut squash (or 2 honey nut squash like I did) in half and scoop out the seeds. Carefully score the flesh with a knife to help it cook evenly and soak up all those spices. Place it on a large baking tray.
3️⃣ Add 1 large red onion, cut into eighths, to the tray.
4️⃣ Grab 12-14 mini red peppers (or 2 red bell peppers), slice in half, remove seeds, and add to the tray.
5️⃣ Drizzle or spray 1 tbsp oil, 1 tbsp onion powder, 1 tbsp thyme, and 1 tbsp smoked paprika over the veggies.
6️⃣ Slice the top off an onion bulb, drizzle with 1 tbsp olive oil, wrap in foil or parchment, and add to the tray. Roast everything at 410°F for 45-50 minutes.
7️⃣ Once roasted, scoop the squash away from the skin, then toss it in a blender with the roasted onion and peppers. Squeeze out the garlic from the bulb and add that in too.
8️⃣ Pour in 17 oz bone broth (chicken, veggie, or beef—your choice) and 3.5 servings of cottage cheese (around 3/4 of a tub).
9️⃣ Blend until it’s super creamy and smooth.
🔟 Serve it up hot or save for later! For that extra touch, I like to top mine with 1/2 tbsp cream, a drizzle of chipotle hot sauce, red pepper flakes, and some fresh herbs like cilantro or parsley. 🌿 If you make it, let me know what you think on @ketorecipes. ENJOY! 🙌 . . . #lowcarb #lowcarbrecipes #soupseason #souprecipe #healthyrecipes #goodmoodfood #healthyfoodshare #whatsonmyplate #proteinrecipes

STRAWBERRY PISTACHIO BAKED BRIE The ultimate holiday appetizer that’s ready in less than 15 minutes! If you’re into minimal effort and max flavor, this one’s calling your name. Ingredients: -1 wheel of Brie cheese -1.5 cups strawberries, quartered -2.5 tbsp maple syrup (I used 0 sugar allulose maple syrup) -1 tsp balsamic glaze -3-4 tbsp crushed roasted pistachios -Fresh basil, super thinly shredded -Crackers of choice (I used @realphatfoods rosemary crackers to keep it low carb) Here’s how it’s done: 1️⃣ Grab a wheel of Brie and score the top in a criss-cross pattern. 2️⃣ Place it into an oven-safe dish and bake at 375°F for 10-12 mins. 3️⃣ Quarter up 1.5 cups of strawberries. 4️⃣ In a pan on low-medium heat, add 2.5 tbsp maple syrup (I used a low-carb allulose version). Toss in the strawberries and cook until soft and jammy. You want it reduced down. Right before it’s done, mix in a splash (1 tsp) of balsamic glaze. 5️⃣ Pull the Brie from the oven and top it with 3-4 tbsp crushed pistachios and fresh basil 6️⃣ Serve with your favorite crackers and enjoy! If you make it, be sure to let me know on SHREDHAPPENS! . . . #thanksgivingsides #appetizers #lowcarb #lowcarbrecipes #keto #ketorecipes #healthyrecipes

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