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