Ingredients

1 shallot, minced
2 cloves garlic, chopped
¼ lb ground lean chicken or turkey
3 Tablespoons chicken broth
3 cups kale, chopped
8 egg whites
salt and black pepper to taste

Directions

Preheat broiler on low while you heat 1 tablespoon of the broth in a stainless-steel skillet. Sauté onion in the broth, over medium heat, stirring, until translucent. Add the chopped garlic and the ground meat, and cook for 3-4 minutes on medium heat, stirring and breaking up any clumps.

Add kale and the rest of the broth. Reduce heat to low, cover skillet, and continue to cook for 3-4 minutes longer. Season with salt and pepper, and stir well.

Beat egg whites, season with a bit of salt, and pour to cover the top of veggie/meat mixture evenly. Cook on low heat for 2 minutes without stirring.

Move skillet to the middle rack of the oven, about 7 inches from the broiler, so it has time to cook without the top burning. Eggs should be firm and cooked through in about 3 minutes.

Makes 2 servings

Nutritional Information per Serving

Calories: 207
Fat: .5 g
Carbs: 2.9 g
Protein: 30 g

Ingredients

1 Tablespoon gelatin
1/3 cup cream or coconut milk
1 scoop of vanilla protein powder
2 Tablespoons granular Splenda
1 teaspoon vanilla extract
1/2 teaspoon cinnamon
pinch of nutmeg
1 egg

Directions

Dissolve the gelatin in 1/3 cup boiling water, and allow to sit for 5 minutes while prepping other ingredients. Dissolve the protein powder in a cup of warm water.

Combine all ingredients, combine well, then whisk in the gelatin. Pour into ramekin and cook in a water bath. Allow to cool, then chill before serving.

Variations

Banana: Follow the recipe above, but add a few banana Capella drops.

Berry: Add 1/4 cup berries to bottom of ramekin before pouring in mixture.

Chocolate: Use chocolate protein powder instead of vanilla.

Nutritional Information

Calories: 294
Fat: 14.1g
Carbs: 3.8g
Protein: 34.6g

This is another one of Broadys delicious creations — low carb, fast and easy to make, and absolutely delicious. Enjoy!

Ingredients

3 large zucchini, sliced into 1/4″ rounds
1 teaspoon minced garlic
1/2 onion, chopped (or onion flakes for fewer carbs)
1 tablespoon extra virgin olive oil
2 cups vegetable stock
2 Tablespoons butter or cream

Directions

Coat your pan with the olive oil, and fry onion (or onion flakes) and garlic until brown. Add zucchini and fry for approximately three minutes longer, stirring.

Add the stock and simmer until zucchini is cooked through and soft. Put into a blender, add the butter or cream (may be left out if you’re watching your fat intake!), and puree to desired smoothness. If you like a little texture in your soup, only puree 3/4 of the mixture, then combine and stir well. Serve and enjoy!

Makes 3 servings.

Nutritional Information per Serving

(If using butter.)
Calories: 142
Fat: 12g
Carbs: 5.3g
Protein: 1.9g

Soup and salad -- the perfect snack.

Spicy Pumpkin Bread

If you’re craving bread, but watching your carbs, this recipe is perfect for you! Not only is it super low in carbs, but this bread’s also high in protein! It’s rich in flavor and may even be eaten as dessert — spread some sugar-free jelly on top for a real treat!

Ingredients

3/4 cup vanilla whey protein powder
1 egg white
1 Tablespoon baking powder
1 teaspoon cinnamon
1/2 teaspoon ground clove
1/2 teaspoon nutmeg
1/8 teaspoon mace
1/8 teaspoon ginger
2/3 cup granular Splenda or stevia
Pinch of salt
1 12-ounce can pumpkin puree
1/4 cup heavy cream
3 large eggs
1/8 cup water
3 Tablespoons almond oil, walnut oil, or coconut oil
Walnuts, chocolate chips, or raisins may be added for variety and if macros allow

Directions

Preheat oven to 375 F and spray a Pyrex loaf pan with cooking spray.

Combine all dry ingredients in one bowl, and all liquid ingredients (including pumpkin) in a large bowl.  Once the liquid ingredients are combined, gradually add the dry ingredients and mix with an electric mixer for one minute.

Pour into prepared loaf pan and bake for 1 hour and 20 minutes. Allow to cool well before slicing, then cut into 15 slices.

Nutritional Information per Slice

Calories: 56
Fat: 4.2g
Carbs: 2.5g
Protein: 5.3g

Prepare for a Surprise

You’re in for an “no way!” moment as you read the next few paragraphs, so I hope you’re ready to be excited!

If I told you that there’s a lactose-free, easily digestible protein that contains high levels of all the essential amino acids you need, including important sulfur-containing amino acids which are essential to various hormonal pathways in the body (and are actually missing in most other protein sources)…

All in a completely tasteless, water-like liquid that you can drink just as you would water, straight out of the bottle, or use in various shakes as you please — you’d be pretty excited about it, wouldn’t you?

What if I also told you that this liquid contains absolutely NO carbohydrates or fats, NO hormones or antibiotics, and may be flavored to taste like anything from a thick chocolate shake simply with the addition of some sugar-free cocoa powder, or even orange juice with the addition of a bit of Crystal Light.

How’s that excitement level now?

Now, what if I told you that…

This Incredible Liquid Exists!

Surprised? Many people are!

Most of even the most intensely serious trainees and fitness addicts are completely unaware of the incredible product known as “liquid egg whites.”

This source of protein has been around for years, it’s nothing new — and thousands of physique athletes consider it a staple in their diets. Yet it still remains somewhat unknown by many, simply due to the fact that isn’t as readily advertised (or available) as other sources of protein (such as over-processed protein powders we’ve all come to know and love).

Let’s take a look at just a few of the many reasons why it’s worth incorporating into your diet:

• Eat egg-white omelets? Stop wasting money on buying whole eggs and throwing out the yolks!

I personally never have the time to separate the eggs anyway. Liquid egg whites cook up into light, perfect omelets — and all you have to do is measure and pour. No waste — of time or money!

• Like the convenience of shakes, but not putting over-processed powders into your body?

Or maybe it’s not the fact that they’re over-processed, but just that protein shakes make you sick or bloated due to a whole range of reasons. Well, liquid egg whites solve that problem with ease — just make a shake by flavoring this pasteurized, filling liquid in any way you like.

• Like protein shakes, but lactose intolerant?

Unlike 99% of protein shakes, not only are liquid egg whites completely free of artificial ingredients and all sweeteners, they’re also completely free of all sugars and carbs — including lactose! They’re also fat-free, completely safe to be consumed uncooked, and fully bio-available.

• Realize that *real food* is superior to shakes, but have no time to eat multiple meals each day?

Problem solved: A shake made with liquid egg whites is just as quick and easy to make as any other shake, yet it’s actually real food! They aren’t a protein powder that flies through your system with lightening speed, they’re actual solid food — but in liquid form. They’ll stay in your system much longer than a whey shake would, making them a perfect night-time snack.

• Tired of the same protein shake flavor, time after time, until you’re all out of that powder?

This miracle food is a true chameleon! Make a limitless number of shakes, flavor it in as many ways as you can think of, add juice to it for a carb meal, toss in some frozen berries for a thicker consistency, add some flax seeds and flavorings for a thick, delicious shake brimming with protein and healthy fats… or simply flavor it with some Crystal Light for a carb-free, fat-free, yummy shake — make a different flavor each time, and never get bored again!

You're only limited by your imagination.

Sample Recipe

There are hundreds of recipes on this site, and the majority of them make use of egg whites. Liquid egg whites may  be used in any of these recipes. Below is just an extra idea for a delicious shake you can make using this wonderful alternative to powders and eggs, at once!

“Chocolate-Covered Strawberries” Protein Shake

Ingredients:
1 cup liquid egg whites
30 frozen strawberries
2 packets stevia
1 Tbsp sugar-free baking cocoa powder

Directions:
Combine well in a blender, and enjoy!]

Nutritional Information:
Calories: 240
Protein: 26 g
Carbs: 30 g
Fat: 0 g

Get your supply of liquid egg whites from my personal favorite source, EggWhitesInt.com, and start experimenting with your own ideas!

Ingredients:

8 eggs
2 tablespoons chives
1/2 cup spinach
3 tablespoons onion flakes
3/4 cup bacon pieces (may be substituted with ham)
1 cup mozzarella
1 cup cooked pumpkin
1 tablespoon Parmesan cheese
dash of salt and pepper

Directions:

Preheat oven to 350 F.

Beat eggs until frothy, then add all ingredients except the pumpkin and Parmesan. Stir until combined, then gently add the cooked pumpkin. Pour mixture into a greased pie dish and sprinkle with Parmesan cheese.

Bake for 20-30 mins or until top browns. May be eaten hot or cold, makes 8 servings.

Nutritional Information per Serving:

Calories: 147
Fat: 9.2
Carbs: 3.4
Protein: 15.2

The first one she’s sharing with us is a recipe for low carb apple-cinnamon flax seed pancakes that smell and look as amazing as they taste — and still manage to be great for your health, and your waistline!

Ingredients:

1/4 cup ground flax seeds
2 Tablespoons grated apple
1/2 teaspoon cinnamon
1/8 tsp baking powder
1 egg
1.5 packet Splenda or stevia

Directions:

Combine all ingredients well, and pour onto a hot griddle. Cook until the edges start to brown, then flip over, and cook the other side. Once cooked, top with sugar-free maple syrup, some berries, and a few walnuts, if desired. Enjoy!

Nutritional Information:

Calories: 281
Fat: 18.4 (healthy fats)
Carbs: 15.2 (12 of which is fiber!)
Protein: 13

How would you like to have a nice, tall glass of milk with some cookies for breakfast? Sound too good to be true? What if I told you it isn’t?

That’s right, you can have a delicious breakfast that feels just like a cheat, satisfy your sweet tooth and all cravings for comfort food, all while sticking to healthy eating and fulfilling your protein and fiber requirements! Enjoy!

Ingredients

The Milk:

1 cup of water, 1 scoop of vanilla protein powder.

The Cookies:

1/2 cup wheat bran
1 Tablespoon ground flax seeds
1/2 teaspoon cinnamon
1/2 cap-full flavoring extract of choice
1.5 packets Splenda
Just enough water to cover the bran

Directions

Preheat oven to 350 F.

Cook the wheat bran and ground flax seeds together in water, the same way you’d make oats, until the mixture reaches a dough-like consistency. Allow mixture to cool slightly, add the cinnamon, sweetener, and whatever flavoring you’re using.

Combine well, roll into 6 uniform balls, and bake until the edges start to brown (about 10 minutes).
Enjoy your breakfast cookies and milk, and don’t forget to let me know how you like ‘em!

Don’t miss the rest of our low carb dessert recipes!

As sinful as it may sound, this delicious treat is as innocent as they come! Full of protein, low in carbs, and nearly fat free, this recipe can be worked into even the strictest of diets.

Ingredients

2 cups dry curd low-fat cottage (or “farmer’s”) cheese
4 egg whites
1 whole egg
1/2 cup low-fat Greek yogurt
1/2 cup granular Splenda or Stevia
2 scoops chocolate protein powder
3 Tsp. plain, unsweetened cocoa powder
1/2 cap vanilla extract

Directions

Preheat oven to 350 F.

Blend all ingredients together in a blender or with an electric mixer. Pour into a deep baking pan and bake 20-30 minutes (depending on your oven and your pan), or until edges are starting to brown.

Turn off the oven and leave to cool on rack. Once cooled, refrigerate for at least 3 hours.

Top with a bit of Cool Whip and a sprinkle of cocoa powder, and enjoy! The recipe serves 8.

Nutrition Facts

Per serving:

Calories: 120
Protein: 19.5
Carbs: 6.3
Fat: 1.7

Ingredients:

• 1/2 cup almond flour
• 2 packets Stevia
• 2 eggs — beaten
• 1/3 cup seltzer water
• 1 Tablespoon heavy cream
• 1/4 teaspoon salt
• dash of cinnamon

Directions:

Combine all ingredients, blend well, and cook on a hot griddle or skillet sprayed with Pam.

Serve with sugar free syrup, some berries, and/or a bit of Cool Whip on top.

Nutritional Info per Serving (recipe makes 2 servings):

Calories: 258
Fat: 22g
Carb: 7g
Fiber: 4g
Protein: 12g

Thanks for the idea, Broadys!

Ingredients:

Cooked Veggies (whatever you have in your fridge)
6 Eggs or 12 Egg Whites
Bacon Bits to taste
Onion Flakes (fewer carbs than raw onions)
Salt, Pepper, Garlic Powder to taste
Fresh Chives

Directions:

Preheat oven to 375 degrees. Coat 8 6-oz. ramekins or oven-proof custard cups with nonstick cooking spray. Set ramekins onto a deep baking sheet.

Puree left-over roasted (or otherwise cooked) veggies. Whatever you have will work, but some good choices are pumpkin, cauliflower, broccoli, carrots, peppers, and Brussels sprouts. Whisk the eggs (you may use whole eggs or egg whites, depending on your macro requirements).

Add the spices and combine together with a whisk. Once combined, pour into ramekins. Place the baking sheet on over rack and poor hot water carefully onto the sheet, without getting any into your ramekins. Baking the frittata in a water bath will give it a lighter texture, so it’s more like a souffle.

Bake 30 to 35 minutes, or until frittatas are set, golden brown and puffy. Let sit 5 minutes, and serve.

Take a photo of how yours turns out and share it with us in the comments beneath this post!

It’s not just men. Women love a good bacon recipe too!