ONE PAN STUFFED PEPPER BAKE CASSEROLE
4 Servings: 420 calories, 49g protein, and 15 net carbs a serving.
This is an easy weeknight or meal prep meal that tastes amazing! I used my high protein lowcarb @Kaizen Food Company rice here, but you can use regular rice, quinoa, brown rice, or your favorite rice alternative.
Feel free to add more veggies as you wish.
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Ingredients:
-3 bell peppers, diced
-1 lb ground beef
-1 8oz bag Kaizen lowcarb rice or any rice alternative, or 2 cups cooked regular rice
-1 small onion, finely diced
-3 garlic cloves, minced
-1 can tomato sauce (15oz)
-1 tbsp oregano
-1 tbsp smoked paprika
-1 tbsp garlic powder
-1/2 tsp cayenne pepper
-Salt and pepper, to taste
-1 cup shredded cheese (cheddar, mozzarella, or a mix)
Directions:
1. Preheat oven to 375°F.
2. In a skillet, brown the ground beef over medium heat with diced onion and garlic.
3. Add the spices, salt, pepper, and the tomato sauce.
4. Add your diced bell peppers, mix well, and cook for about 2-3 minutes.
5. Add your uncooked Kaizen rice (or rice alternative) and simmer for 3 mins. If using regular cooked rice, move forward to next step.
6. Top with 1/2 cup shredded cheese, and pop into the oven for 15-20 mins.
7. Let rest for 5 minutes before serving. Optional: garnish with parsley and yogurt or sour cream.
ENJOY!!
#lowcarb #lowcarbrecipes #keto #ketorecipes #healthyrecipes #proteinrecipes #healthyfoodshare #goodmoodfood #mealprep
original sound - Shredhappens
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·3h ago SMASHED BROCCOLI SALAD 🥦💥 If you love good salads, this smashed broccoli salad is going to be a new favorite - the warm broccoli goes so well with this dressing, the fresh herbs add bursts of flavor, and the toasted walnuts take everything to the top. Here is how I made it:
1️⃣ First, the broccoli: Boil 1.5lbs broccoli florets in salted water for 6.5 mins, then immediately transfer them to an ice bath to stop cooking, then pat dry with a paper towel. 2️⃣ Line a baking sheet with parchment paper. Add a thin layer of finely shredded Parmesan or pecorino cheese, place broccoli on top, and gently smash each one using the bottom of a cup or jar. 3️⃣ Mix 4 tbsp avocado oil, 1/2 tsp oregano, 1 tsp Chile lime seasoning, 1 tsp smoked paprika in a small bowl. Then brush this over the smashed broccoli. Roast at 425°F for 28 mins. 4️⃣ Toss into a bowl with 4 thinly sliced Persian cucumbers, 1/2 red onion finely diced, a large handful of fresh dill & parsley finely chopped, and 1/4 to 1/2 cup toasted walnuts
5️⃣ For the dressing, mix 2 tbsp greek yogurt, 2 to 3 tbsp mayo, 1/2 tbsp dijon mustard, the juice of a large lemon, a couple pinches salt, 1 tsp Aleppo pepper, 1/2 tsp sweet paprika, whisk well. Taste, adjust as needed, and pour it over the salad. Toss well, and enjoy! If you make it, be sure to let me know on SHREDHAPPENS #lowcarb #lowcarbrecipes #keto #ketorecipes #healthyrecipes #healthyfoodshare #goodmoodfood #mediterraneanfood #saladrecipe
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·1d ago High-Protein Big Mac Pasta Skillet 🍔 All the flavors of a Big Mac—but higher protein, lower carb, and straight-up DELISH. You can use any protein pasta, but I used my new @Kaizen Food Company Lumache shape (20g protein, 6 net carbs per serving!). Add that to seasoned beef, melty cheddar, and creamy Big Mac sauce = so good. 4 Servings - 460cals/50g protein/12 net carbs Pasta & Beef:
8oz Kaizen lowcarb protein pasta
1 lb lean ground beef 1/2 large onion, diced
Salt & pep 1 tsp onion powder & garlic powder
1/2 tsp smoked paprika1 1/2 cup shredded cheddar 1/2 cup Greek yogurt Big Mac Sauce:
¼ cup mayo
1 tbsp yellow mustard
2 tbsp sugarfree ketchup
2 tbsp diced pickles
1 tbsp white vinegar
1/2 tsp garlic powder & onion powder 1/4 tsp smoked paprika
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Here’s how I made it: 1️⃣ Season ground beef with salt, pepper, onion powder, garlic powder, and smoked paprika. Add diced onion and cook over medium-high heat, breaking it up.
2️⃣ When beef is almost done, stir in cheddar, Greek yogurt & mix well.
3️⃣ Boil your protein pasta. I used my Kaizen Lumache lowcarb pasta. Boil it generously salted water for 5 mins. Drain & mix with beef.
4️⃣ Make Big Mac sauce by mixing mayo, mustard, sugar-free ketchup, pickles, vinegar, garlic & onion powder, paprika, and salt. Add a spoon or two on top, and crown with lettuce, tomato, onion, pickles, & sesame seeds. This hits EVERY craving—warm, cheesy, crunchy, and packed with protein. If you make it, tag me on SHREDHAPPENS! ENJOY! #lowcarb #lowcarbrecipes #keto #ketorecipes #lowcarbpasta #proteinrecipes #healthyrecipes #goodmoodfood #healthyfoodshare
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·2d ago Crispy Cheesy Carne Asada Tacos Im sure I broke some traditional rules here, but these ribeye bites came out amazing and were perfect inside lowcarb tortilla with some cheese and guac. I added some shredded cheese on the outside base of the lowcarb tortillas and they came out amazing. The bites are amazing and can be used for all kinds of meals throughout the week, so feel free to make more to have easy protein. Here is how to make them: . Ingredients: * 2 lbs ribeye, skirt, or fav cut of beef * 3 minced garlic cloves * 2 limes juiced * 1 orange juiced * 1/4 cup Soy or Tamari sauce * 2 tbsp olive oil * 1 tbsp vinegar * 1/2 tbsp cumin * 1tbsp chili powder * 1 tsp smoked paprika * 2 tsp dried oregano * 1/4 tsp cayenne pepper * Salt & pepper * 1/4 cup chopped fresh cilantro * 2 tbsp powdered monk fruit, brown sugar, or honey Instructions: 1.Cut 2lb ribeye or fav cut of beef in 1-1.5 inch cubes & add to a large bowl. . 2.Prepare the marinate by mixing the juice of an orange, juice from 2 limes, 1/4 cup soy sauce, 2 tbsp olive oil, 1 tbsp white vinegar, 3 minced garlic cloves, the spices above, and 1/4 cup finely chopped cilantro. I recommend adding 1-2 tbsp sugar, honey, or powdered monk fruit. Pour over steak, mix well, cover,& marinate in the fridge for at least 1 hr, but preferably overnight. 3.You can grill these (highly recommend!) or make them over a cast iron pan. Sine they are cut into small pieces, they only need 2-3 mins per side on a very hot pan. 4.Once cooked, remove the steak cubes from the grill and let them rest for 1 min then serve. 5.I added 1 tsp of shredded cheese to the bottom of a pan on medium heat, added a lowcarb tortilla, added more cheese, a couple ounces steak until cheese was melted, then added a tablespoon of guac, some fresh cilantro, and squeezed some lime juice. You can use whatever toppings you like! ENJOY! . . . #lowcarb #lowcarbrecipes #keto #ketorecipes #healthyrecipes #goodmoodfood #healthyfoodshare
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·6d ago CILANTRO LIME CHICKEN This is one of the BEST healthy dinners you’ll ever make at home. Eat as is, or with your favorite base (tortillas, rice, quinoa, or if you’re lowcarb, my high protein kaizen rice). Here is how I made it: 1.Marinate 2 pounds chicken thighs with a couple pinches salt, pepper, 2 tbsp olive oil, zest of 1 lime, juice of 1 lime, 1 tbsp sweet paprika, 1 tbsp oregano, 1 tsp kumin, 4-5 cloves crushed garlic, & 1/2 cup cilantro. 2.Mix really well, cover and ideally marinate for 2 hrs, but you can also make it right away. 3.Grill these, airfry them, or pop them into the oven. I placed them on an oven-safe tray at put in the oven at 400F for 33-35 mins. 4.While chicken is in the oven, make your express pickled shallots, avocado salsa & the cilantro green onion sauce. 5.For the express picked shallots, super thinly slice a shallot, add it to a small bowl with a few generous pinches salt, juice of a lime, & 2 tbsp apple cider vinegar. Mix well then let it sit for 20 mins, stirring a few times while waiting. 6.For the avocado salsa, cube up 1 large avocado, added it to a bowl with 3-4 tbsp roughly chopped fresh cilantro, the juice of half a lime, 1/2 tsp onion powder, & a generous pinch of salt & pepper. Give it a mix, taste, & adjust. 7.For a large batch of the cilantro green onion sauce, add 1/2 cup thick greek yogurt to a food processor with 2 tbsp mayo, a large handful cilantro, 2 green onions/scallions (white+green), 1/2 tsp cayenne powder, juice of 1 lime. Process well. 8.Top cooked chicken with the avocado salsa & shallots, the cilantro green onion sauce, some chipotle hot sauce & sesame seeds. 9.I used my high protein lowcarb Kaizen Spanish rice here (19g protein and just 6 net carbs!) but use any rice base you prefer. It’s available right here on TikTok shop! ENJOY!! . . . . #lowcarb #lowcarbrecipes #keto #ketorecipes #chickenrecipes #healthyrecipes #goodmoodfood #whatsonmyplate
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·2-12YUM YUM SHRIMP & Rice BOWL . This makes 4 servings at just 350 calories, 42g protein, & 10 net carbs a serving. You can use regular rice, or quinoa, but to keep this high protein & lowcarb I used my @Kaizen Food Company rice for the base. It’s available right here on TikTok shop! Also, this sauce is great with steak, chicken, or any kind of white fish, so feel free to double it and use it for other meals throughout the week! Here is how to make it: 1. Grab 1lb wild, peeled, and deveined shrimp. Carefully butterfly down the middle, toss into a bowl, and season with 1 tbsp avocado oil, a couple pinches salt & pepper, 2 tsp paprika, 1 tsp garlic powder, 1/2 tsp Korean or Aleppo pepper flakes, and mix well. 2.These would be exceptional grilled, but I made them indoors. Get a cast iron pan on medium-high heat. Spray with avocado oil then cook the shrimp for about 90 secs on one side, flip and 60-90 secs on the other. Dont overcook or overcrowd shrimp as it becomes rubbery. 3.For the yum yum sauce, mix together 4 tbsp mayo, 1 tsp sesame oil, 1 tbsp tomato paste, 2 tbsp rice vinegar, 1 tbsp soy sauce or Tamari, the juice of 1/2 large lemon, 1/2 tsp smoked paprika, 2 minced garlic cloves, and 1 tsp powdered monk fruit (or sweetener of choice, but make sure its powdered). Add a small pinch of salt, mix really well, then taste and adjust it however way you wish. 4.For the base, I boiled an 8oz bag of my Kaizen lowcarb rice in generously salted water for 6 mins, but you can use regular rice or quinoa, too. This would just affect the calories/carbs/protein count a bit. When the shrimp is done, top it up however way you want or eat it as is. I added super thinly sliced red onion, finely chopped cilantro for freshness, topped with toasted white sesame seeds, and drizzled on a little bit of the yum yum sauce. . Serving sizes for the macros: 6oz shrimp, 1 serving Kaizen protein rice, 1/4 of the sauce. Top with as many veggies as you desire. ENJOY! . . . . #lowcarb #lowcarbrecipes #keto #ketorecipes #healthyrecipes #proteinrecipes
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·2-11MEDITERRANEAN SALAD This is one of the most perfect Mediterranean salad combinations - the flavors and textures are amazing, plus the dressing and feta just take it to the top! Here is how I made it: . 1. For the base I used 1/2 head of small cauliflower that I turned into snowflakes in the food processor. This is key to make it super fine (you want it to be like snowflakes) so dont use bagged cauli. Add it to a bowl. . 2.To the bowl add 1/2 small purple cabbage, super finely diced. The goal is to get this super small. . 3. Finely dice 3 Persian cucumbers and add it to the bowl with a bunch of fresh flat parsley super finely chopped, 1 large avocado cubed. . 4.To take this to the top, I added 1/3 cup toasted walnuts (pistachios or pine nuts are ok too), and topped it with 2-ish ounces crumbled feta. . 5. To make the dressing, grab a mason jar and add 1/4 cup of GOOD olive, the zest + juice of 1 large lemon (or 2 small lemons), 1 tbsp dijon mustard, 1 tsp aleppo pepper or chili flakes of choice, 1 tsp oregano or thyme, 1 tsp garlic powder, a couple pinches sea salt, fresh ground pepper. Close the lid and give it a good shakey shake. Give it a taste test and adjust to your liking. . 6.Pour dressing over salad, toss well, taste, and modify however way you want. . 7.This salad is best enjoyed served immediately. If prepping in advance, keep dressing separate. . If you make it, be sure to let me know what you think! . . . ENJOY! . . #lowcarb #lowcarbrecipes #ketorecipes #keto #salad #saladrecipes #mediterraneanfood #mediterraneanrecipes #healthyrecipes #goodmoodfood
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·2-10High Protein Pizza Dip + Hot Honey Sauce Let’s make an incredible appetizer or game day dip that’s high in protein and ridiculously good. 🍕🔥 With almost 20g protein per serving, this one is perfect as a dip, an appetizer, or honestly even a meal if you’re feeling it. I used @Good Culture cottage cheese here—the undisputed MVP of cottage cheese options and my go-to for adding a ton of protein to any meal. One serving of it has just 80 calories and 14g protein, it’s a game-changer. Here’s how to make it: 1️⃣ Process 1 tub @good_culture cottage cheese (16oz), 2 garlic cloves, 1 tsp onion powder, 1 tsp Aleppo chili flakes, 1 tsp Italian seasoning in a small food processor or blender. 2️⃣ Grab an oven-safe dish. Add half of the cottage cheese mixture at the base and spread evenly. Add 1/2 cup marinara sauce as the next layer, then top with 1 cup shredded mozzarella or Colby jack cheese. Spread the remaining cottage cheese mixture, then add another 1/2 cup of marinara sauce. Finish with another cup of shredded cheese. 3️⃣ Top with thinly sliced peppers, olives, or any other pizza toppings you like. Of course I add lots of pepperoni, but you can use any protein you prefer. 4️⃣ Bake at 400°F for 20-25 minutes till nice and bubbly then top with fresh basil and hot honey. To make a homemade version, I just mixed 1/4 cup honey and 2 tbsp sriracha on low heat and poured it over the dish. 5️⃣ Serve hot with your favorite vessel—chips, crackers, or veggies. If you try it, let me know on SHREDHAPPENS! . . . . #goodculturepartner #lowcarb #lowcarbrecipes #keto #ketorecipes #diprecipes #healthyrecipes #goodmoodfood #whatsonmyplate
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·2-6CHICKEN SHAWARMA, DIPIFIED! If you love chicken shawarma and want to eat it in the most scoopable way possible, this Chicken Shawarma Dip is unreal. Loaded with flavor, garlicky, tangy, and packed with fresh crunch—this is a must-try. I used @Simple Mills as the vessel for this, and they were perfect—better-for-you ingredients, lower carb, and so good. #simplemillspartner Here’s how to make it: Marinate the chicken – Mix 2 tbsp olive oil, 2 tbsp Greek yogurt, 2 tbsp tomato paste, juice of 1 lemon, 4 minced garlic cloves, 1 tbsp thyme or oregano, 1 tbsp sweet paprika, ⅓ tsp cinnamon, 1 tsp cumin, salt, and pepper. Toss with 1.5-2 lb boneless, skinless chicken thighs. Cover and refrigerate for 2-6 hours (or overnight). Roast the chicken – Let marinated chicken sit at room temp for 30 minutes. Preheat oven to 400°F. Spread chicken on a parchment-lined sheet pan without overcrowding. Toss 2 sliced red onions around it, drizzle with olive oil, and sprinkle with ½ tbsp sumac. Roast for 37-40 minutes until golden and crisp at the edges. Make quick pickled onions – Thinly slice 1 large red onion, mix with juice of 1 lemon, 1 tbsp sumac, and a pinch of salt. Set aside. Prepare the base – Mix 1 cup Greek yogurt, 2.5 tbsp tahini, 2 tbsp lemon juice, 1 grated garlic clove, ½ tsp salt, and 1 tbsp olive oil until smooth. Spread onto a serving plate. Assemble the dip – Dice the roasted chicken and scatter over the yogurt base. Top with pickled onions, ⅓ cup diced Persian cucumber, ⅓ cup diced tomato, 2 tbsp chopped parsley, 1 tbsp chopped mint (optional), and 2 tbsp crumbled feta. Make garlic sauce – Blend ½ cup Greek yogurt, ¼ cup mayo, 2-3 garlic cloves, juice of 1 lemon, 1 tbsp olive oil, ½ tsp salt, and ½ tsp sumac in a food processor. Thin with 1 tbsp cold water if needed. Finish & serve – Drizzle garlic sauce over the dip and sprinkle with sumac and Aleppo pepper. Scoop it up with Simple Mills Almond Flour Crackers, warm pita, or fresh lettuce cups. . . #lowcarb #lowcarbrecipes #keto #ketorecipes #goodmoodfood #healthyrecipes #middleeasternfood #mediterraneanfood
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·2-5VIRAL LASAGNA SOUP – but make it high protein & low carb If you’ve been wondering, this one-pot lasagna soup is def worth the hype! I used my Kaizen pasta to keep it low-carb, but you can use any pasta you like. You can find kaizen right here on TikTok shop. Here’s how to make it: 1️⃣ Dice 1 large yellow onion and 3-5 garlic cloves. Lots of garlic here!
2️⃣ Heat a large pot over medium, add 2 tbsp olive oil and sauté until translucent. Season with a couple pinches salt & pepper, 2 tbsp oregano, 2 tbsp thyme, and 1 to 2 tbsp Calabrian chili flakes or Aleppo pepper.
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