Shredhappens

PICKLE BREADWICH - would you?? This is a lowcarb bread option thats ACTUALLY pretty good. I shared a Zucchini version of this last week and so many of you were asking if its possible to make a lowcarb version with pickles. It took a few tweaks, but its pretty good! Instead of cheese in the sandwich, we are putting it around it and makes a great flatbread like vessel that you can use to make your favorite lowcarb, keto-friendly sandwich. Full recipe below, and don’t forget to checkout my NEW high protein lowcarb cookbook shredhappens: so easy so good. Here’s how to make it: 1.Preheat oven to 400F. 2.Thinly slice pickles of choice, I used sandwich slices since they were evenly sliced thin. This is probably your best move. Lay them out on parchment paper and pat them dry. 3.On a parchment-lined tray, sprinkle a thin layer of cheddar on one side, and another layer further down. We are going to make two “slices” here. Lay out 4-5 pickle slices, keeping them as close as possible to each other to form a rectangle, season if you’d like, then add another thin layer of cheese. You dont want a lot of cheese, a little goes a long way. 4.Bake for 19–20 mins until golden and crispy. Remove from the oven, let it cool just slightly, and gently peel. 5.Now, the fun part. Assemble with whatever sandwich toppings you like. I added a layer of mustard, some sriracha for heat, added lettuce, red onion, tomato, avocado, and some organic chicken. You can use any kind of protein you want, cut in half and enjoy! If you make this, be sure to let me know! ENJOY!! . . . . . #lowcarb #lowcarbrecipes #healthyrecipes #keto #ketorecipes #healthyfoodshare #goodmoodfood

ZUCCHINI BREADWICH This is a lowcarb bread option thats ACTUALLY good. If you want a low-carb sandwich that hits the spot—this one’s for you. The cheese is actually baked into the zucchini, making a great flatbread like vessel that you can use to make your favorite lowcarb, keto-friendly sandwich. Top it up with whatever you want. Full recipe below, and you can always find more high protein lowcarb recipes in my new SHREDHAPPENS COOKBOOK! Here’s how to make it: 1.Preheat your oven to 400F. Grab 1 large zucchini and thinly slice it using a mandoline or vegetable peeler. 2.Lay the slices on a paper towel and pat them dry. 3.Grab an oven-safe tray, line it with parchment paper, and sprinkle a thin layer of cheddar cheese directly on the paper. Lay out your zucchini slices slightly overlapping to form a rectangle. Sprinkle on some garlic powder (and smoked paprika if you’re feeling fancy), then add another thin layer of cheese on top. 4.Pop it in the oven for 14–15 minutes until the edges are golden and the cheese is crisp. Let it cool slightly, then cut it in half to make your “bread” slices. 5.I used avocado mayo and mustard as my spread, then layered on organic chicken (turkey or ham would work too), lettuce leaves, a few tomato slices, red onion, 1/3 of an avocado, and everything bagel seasoning. 6.Add the top piece, slice diagonally like a sandwich, and enjoy. If you try this, be sure to let me know on SHREDHAPPENS. ENJOY! . . . . . . #lowcarb #lowcarbrecipes #keto #ketorecipes #healthyrecipe #goodmoodfood #healthyfoodshare

🥬✨Protein Cabbage Pillows   If you think you don’t like cabbage, you’ve got to try these.   Inspired by the Korean Beef Bowl on page 188 of my new cookbook (make it if you haven’t already!), these dumpling cousins are perfect if you want something super flavorful & fun to eat without the carbs and more protein. Here is how I made it: 1. Start by finely dicing 8oz mushrooms…small is key. Sauté in 1 tbsp avocado oil over medium heat for 7-10 mins until browned and the liquid has been released. You want to remove as much excess liquid from these as possible. Set aside. 2. In a small bowl, whisk 1/4 cup soy sauce, 2 tbsp monk fruit sweetener (or sugar), 1 tbsp toasted sesame oil, 4 minced garlic cloves, 2 tsp grated ginger, & 1 tbsp gochujang or chili garlic sauce. This will be your sauce. Reserve 1/4 of it for dipping later. 3. In the same pan you cooked the mushrooms, add 1 tbsp avocado oil, 3-4 finely diced small shallots (or 1/2 red onion), then add 1 lb ground beef and break it up well. When no more pink, add in the mixture from step 2. Let everything simmer & reduce for 5-10 mins, then turn off the heat and add 2 thinly sliced scallions & sesame seeds. Set aside. 1. Bring a large pot of salted water to a boil. Add 12-15 cabbage leaves and boil for 2.5–3 mins, just until softened. Remove & pat dry with a kitchen towel. You want a cabbage with large surface area, so Savoy or Napa is best. 5. Once cooled, trim 1/4 inch of the base of each leaf. Place 1.5-2 tbsp of filling near the base, fold the bottom over, tuck in the sides, and roll tightly into a dumpling shape. 6. Warm a pan over medium heat 1 tbsp avocado oil. Cook the rolls for 2 mins per side . 7. Dip in the reserved marinade or whatever dipping sauce you like ENJOY! If you make it, be sure to let me know! #lowcarb #lowcarbrecipes #keto #ketorecipes #healthyrecipes #healthyfoodshare #goodmoodfood

HIGH PROTEIN SALMON ROLL This is one of those light meals that’ll keep you full satiated, and perfect for lunch, dinner, or even a snack. Its got a mix of crunchy, creamy, and the flavors come together really well. Here is how to make it: 1.Thinly slice a large English cucumber using a peeler. 2.Lay your cucumber slices out on parchment paper, slightly overlapping each other by about 1/3 inch. Gently pat down the excess moisture on with a paper or kitchen towel. 3.Next make the high protein base. I mixed together 2 tbsp whipped cream cheese with 3 tablespoons of a thick greek yogurt, a small pinch of salt, and a squeeze of lemon juice. 4.Spread the mixture across the entire base of the cucumber using a spoon. 5.Add smoked salmon slices on top, everything but the bagel seasoning, and top with 3-4 avocado slices, thinly sliced red onion, super finely chopped dill + chives, some capers, and anything else you like. 6.Roll it up tight—start from the bottom, fold over the toppings, and continue to roll carefully, pressing down gently to pack the contents nice and tight. 7.Slice the roll with a sharp knife, then top with everything bagel seasoning and eat as is, or dunk into some soy sauce, sriracha mayo, or any sauce you prefer. If you make it, be sure to let me know on SHREDHAPPENS ENJOY! . . . . . #lowcarbrecipes #lowcarbrecipes #keto #ketorecipes #healthyrecipes #goodmoodfood #whatsonmyplate

🥒 Chile Lime Cucumber Avocado Salad   This one smacks in all the right ways: crispy, creamy, herby, salty, crunchy—all the textures, all the flavor. Its so easy, and so good! If you’re tired of boring salads, this is my go-to when I want something refreshing but bold. Pairs well with grilled chicken, shrimp, steak, or just eaten straight from the bowl. Here’s how I made it: 1.Start by cutting 4–5 Persian cucumbers (or 3 Japanese cucumbers) into half moons, coins, or sticks. Whatever shape you like, just don’t make them too thick -you want them to soak up all the flavor. 2.Add the cucumbers to a bowl or jar. 3.Add 1 cubed avocado, 1 finely diced large shallot (or 1/3 red onion), a large handful of finely chopped cilantro. 4.Add 2 tablespoons of roasted pistachios for some crunch and flavor. 5.Finally, top it all off with 1 oz crumbled feta, the zest and juice of 1 large juicy lime, 1 tbsp olive oil, a generous pinch of salt, and ½ to 1 tbsp chile lime seasoning. 6.Close the lid and give it a good shake, or just toss it gently in the bowl. 7.Finish with more feta and finely chopped cilantro on top. Again, this would be great with a protein of your choice, or even as is. If you make this, be sure to let me know what you think! ENJOY! . . . #lowcarb #saladrecipe #cucumbersalad #chilelime #healthyrecipes #goodmoodfood #shredhappens #summerrecipes #avocadosalad

EGG + HALLOUMI BREAKFAST WRAP I always feel like breakfast doesn’t get the appreciation it deserves, and there are so many fun ways to use eggs to have a high protein, lowcarb meal that keeps you fueled throughout the day. This is a simple one that takes all of your breakfast favorites (eggs, warm halloumi cheese, avocado, and some other toppings), wraps it in lettuce, and it comes out SO GOOD. Here is how I made it: 1.Start by cracking 2 or 3 eggs in a bowl. Give it a really good whisk. 2.Get a pan on low heat and add 1tsp of butter and add the eggs. 3.Make sure the heat is on low, and gently bring the eggs back and forth with a spatula. This will take more time to cook, but I promise, results in the most silky eggs. 4.Once the eggs look almost done but still a little undone, hit it with a pinch or two of salt and turn off the heat. The eggs will continue to cook with their own heat somewhat. 5.Add them on top of a few iceberg lettuce leaves. 6.Make your halloumi cheese by slicing about an ounce of cheese and grilling on medium heat till nice and golden brown on both sides. Add it on top of the eggs. 7.Top with some avocado slices, thinly sliced red onion, some fresh chives, everything but the bagel seasoning, some hot sauce, and any other toppings you like! 8.Fold the lettuce over the fillings tightly and roll everything up tightly, burrito-style. ENJOY. . . . . #lowcarb #lowcarbrecipes #keto #ketorecipes #goodmoodfood #healthyfoodshare #healthyrecipes #eggs

GREEK CHICKEN WRAP 🥬 
Sure, a regular tortilla would have been great here, but this is a great lighter option using super thin rice paper (35 calories a sheet) and lettuce. If you’re super lowcarb or not feeling it, you can keep it simple with just lettuce, but the rice paper made it fun. You can also go bigger by making a bigger wrap with 2 rice paper, or make multiple mini ones. These have about 200 calories each. Here is how I made it: 1.You can use leftover chicken or rotisserie chicken, or make your own. One of my go-to recipes to have chicken on hand is to 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 lettuce leaves, some mint leaves thinly cut half a Persian cucumber, slice half a tomato, and thinly cut some red onion. You can use whatever veggies you like, but these worked well for me. 4.Make a garlicky lemony yogurt sauce by mixing 1/2 cup plain yogurt, a pinch of salt 1/2 tsp garlic powder, 1/2 tsp dry mint, the juice of a lemon. Mix, taste & Adjust. 5.Quickly dip a thin rice paper sheet in warm water (just a quick dunk). Lay it out on a cutting board, add some sliced chicken, the thinly sliced cucumber, tomato, and red onion, top with some feta cheese, a few black olives, and I love adding some fresh mint leaves for a burst of flavor. 6.Fold the lettuce over the fillings tightly and roll everything up tightly, burrito-style. 7.Eat it as is, or dip it in the yogurt sauce and enjoy. If you make it, let me know what you think on SHREDHAPPENS . . . . #lowcarb #lowcarbrecipes #healthyrecipes #goodmoodfood #healthyfoodshare #whatsonmyplate

Minced Lettuce Cups (from my new cookbook👇) 
If you want amazingly delicious, but simple meals, you’ve got to try these. They hit ever note—savory, tangy, creamy, and fresh. I used a combination of lamb and beef for maximum flavor, (you can use just beef if you want!), cooked them with Moroccan-inspired spices, then loaded onto crisp butter lettuce cups with a homemade garlic shallot yogurt dip and sumac pickled onions that honestly make the whole thing taste restaurant-level. Easy. High-protein. Perfect for meal prep or date night. 📖 This is one of 100 recipes in my cookbook—so excited for you to grab a copy! Here’s how to make it: 1.For the pickled onions: Toss 1 thinly sliced red onion with 1 tbsp sumac, 5 tbsp lemon juice, 3 tbsp chopped parsley, salt, and pepper. Let it sit. And move to the rest. 2.For the Garlic Shallot Yogurt Dip: Mix 1 cup plain yogurt, 1/4 minced shallot, 2 minced garlic cloves, salt, and pepper. Set aside to let the flavors meld. 3,For the Meat: heat ½ tbsp olive oil in a pan, sauté ½ minced onion, 4 crushed garlic cloves, 1 tbsp sumac, and 4 tsp Moroccan spice blend (recipe in my cookbook for your own spice blend, or use premade) until golden, add ½ lb ground lamb + ½ lb ground beef. Cook until browned and all moisture is gone (12-15 min). Season with salt + pepper. 4.Finally, Assemble: Break 1 head butter lettuce into cups, spread 2 tbsp yogurt dip in each cup, add 2-3 tbsp of the cooked meat, top with a handful of pickled onions and fresh chopped parsley. Enjoy immediately or prep everything ahead separately and assemble when ready. If you make it, be sure to let me know on SHREDHAPPENS. ENJOY! #highproteinmeals #lowcarbrecipes #middleeasternfood #lowcarbrecipes #ketorecipes #goodmoodfood #mediterraneanfood

HIGH PROTEIN CHEESECAKE SQUARES 130 calories a piece, makes 8 servings! I made these lower calorie and carb so they dont have a crust, but you can always add a crust at the bottom, too with some crushed up lowcarb crackers or cereal. Here is how I made it: 1.Process 1 tub of cottage cheese (16oz), 1/2 cup of thick greek yogurt, 2 eggs, 4 tbsp powdered monk fruit, 1 tsp vanilla extract, and 1 scoop vanilla protein powder of your choice. 2.Grab an oven safe dish. Layout a piece of parchment paper. Pour the cheesecake mixture in the pan. 3. Toss a large handful of blueberries over the top 4.Pop into the oven for about 47-50 mins at 350F. 5.Remove, let it cool COMPLETELY, then refrigerate for at least 5-6hrs, or ideally overnight. This will NOT be good if you eat it right away, so let it cool completely & refrigerate, this is critical!! 6.Then cut into squares, top with a tablespoon of thick greek yogurt and fresh blueberries, and enjoy. For the topping, you can mix the thick yogurt with your favorite sweetener and vanilla extract if you’d like, or eat it plain. ENJOY . . . . #lowcarbrecipes #ketorecipes #lowcarb #keto #highprotein #healthyrecipes #healthyfoodshare #goodmoodfood

MEDITERRANEAN 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

🔥🍋 One-Pan Lemony Chicken Bake 
This is what I like to call one of the confidence-builder meals in my cookbook. Like… make this once and you’ll feel like a total superstar in the kitchen (I even wrote that in the book, page 119!). 
The flavor combo is next level: lemony, garlicky and it makes your whole house smell like you did that thing. Serve it with salad, veggies, mashed potatoes, rice, or if you’re watching carbs, I had mine with my Kaizen high protein, low carb rice. 📕 checkoit my new shredhappens cookbook with 100 high-protein, low-carb, Mediterranean-inspired recipes just like this!! It’s called shredhappens so easy, so good. Here’s what you need: 
2 pounds bone-in, skin-on chicken thighs
3 tbsp olive oil
Salt & pep
1 shallot, minced
3 tbsp fresh dill, finely chopped
5 garlic cloves, minced
1 tsp lemon zest
2 tbsp Dijon mustard
1/4cup grated pecorino
2 lemons 2 tbsp parsley, chopped (for garnish)
4 lemon wedges (for garnish) Here’s how I made it: 1.Preheat oven to 425°F. 2.Pat the chicken dry and place in a baking dish. 3.Massage with 2 tbsp olive oil, season with salt + pepper. 4.Add shallot, dill, garlic, lemon zest, mustard, pecorino, and 4 tbsp lemon juice. 5.Rub everything into the chicken. Let sit for 30 mins to 2 hrs if possible. 6.Pour the remaining 2 tbsp lemon juice over the top + drizzle with the last tbsp of olive oil. 7.Bake for 30-35 mins. Baste with pan juices, then bake 10-15 more until golden and cooked through. 8.Spoon the drippings over the top, garnish with parsley + lemon wedges, and serve! ENJOY! . . . . . #lowcarb #lowcarbrecipes #keto #ketorecipes #healthyrecipes #goodmoodfood #healthyfoodshare #chickenrecipes

Mediterranean Chicken & Rice Skillet 
This makes 4 servings: 480 calories and packed with 40g of protein each. And as always, its so easy and SO good. I’ve lost 100lbs and one of the biggest things that helped me was making high-protein meals that actually taste amazing. I use lots of spices, fresh herbs, and lemon which does wonders, and here I used my @kaizenfoodco high protein, lowcarb rice which adds 20g of protein per serving, but cauliflower rice, brown rice, or regular rice works too! Here’s how to make it: 1.Place 4 bone-in, skin-on chicken thighs in a bowl. (Skinless works too—I keep the skin on while cooking for max juiciness, then remove before eating.) 2.Drizzle with 1 tsp olive oil, season with a couple generous pinches of salt and fresh cracked pepper. 3.In a food processor, blend 1 big handful of fresh basil, 5 garlic cloves, juice of 1 lemon, 2 tbsp tomato paste, 1 tbsp Dijon mustard, and a couple pinches of salt & pepper. 4.Toss the chicken in this marinade and let sit for 1–6 hours. Or skip to the next step if you're in a hurry. 5.Preheat oven to 425°F. Let chicken come to room temp for 30 mins. Spray a cast iron pan with avocado oil, add chicken & diced red onion. 6.Roast for 35–39 mins (depending on your oven and chicken thickness). 7.Meanwhile, make a quick salad with: 1/2 finely diced red onion, 2–3 Persian cucumbers, 1 green pepper, 3–4 tbsp chopped parsley, 1 oz feta, 1 tbsp olive oil, juice of 1/2 lemon, 1.5 tsp sumac, salt & pepper. Mix, taste, adjust. 8.Cook your favorite rice. I used Kaizen rice to keep it low carb and high protein—remember, code SHREDHAPPENS always gets you the best deal. 9.Plate it up: add a serving of rice, roasted chicken, salad, a couple tbsp thick yogurt, sprinkle with sumac. ENJOY! . . . #lowcarb #lowcarbrecipes #keto #ketorecipes #mediterraneanfood #healthyrecipes #goodmoodfood #lowcarbrice #proteinrecipes

HIGH PROTEIN CUCUMBER CHICKEN AVOCADO SALAD Next time you’re craving a light but filling high protein lunch, try this salad. There is a little bit of everything in each bite and its so good. I used grilled chicken + greek yogurt as the main base for the dressing and this delivers 37g of protein a serving. Makes 2 servings. Here is how I made it: 1. Thinly slice or dice 3-4 Persian cucumbers. Add them to a mason jar or salad bowl. 2. Finely dice 1.5 cups of broccoli florets into small broccoli snowflakes - the texture is perfect, trust me. 3. Finely chop a large handful of fresh herbs (parsley, cilantro, or mint would work best here) … you’ll want about 3 tablespoons of finely chopped herbs here, and finely dice small shallot or 1/4 red onion (optional). 4. Cube up 1 small avocado into chunks and add to the rest. 5. Lastly, for the protein, I cubed up some leftover grilled chicken (about 7oz), but you can use rotisserie chicken or shrimp here, too. 6. For the dressing, add 2 tablespoons greek yogurt, 1 tablespoon dijon mustard, 2 tsp good olive oil, the zest and juice of a large lemon, pinch of salt and pepper, 1/2 tsp dried oregano, 1/2 tsp garlic powder, and 1/2 tsp Aleppo pepper or chili flakes. Mix well and add it to the salad bowl. Put the lid on and give it a shakey shake (or toss if in a bow!) and enjoy. If you try it, let me know on SHREDHAPPENS. ENJOY. . . . . #lowcarb #lowcarbrecipes #keto #ketorecipes #cucumbersalad #salads #healthyrecipes #goodmoodfood #mediterraneanfood

🍕High protein meatza Have you ever made a lowcarb high protein crust with chicken? This comes out pretty good, and because of the protein, super filling! As always, the toppings make or break it, so its your call. Mine has some marinara sauce, green peppers & onions, black olives, pepperoni, and then crowned with burrata cheese and fresh basil. It was SO good. . Here’s how to make it: 1.Preheat oven to 425F. Grab 1 lb raw boneless & skinless chicken thighs optionally, trim off excess fat as you wish. 2.Place the chicken thighs into a food processor with 3 garlic cloves, 1 large egg, a couple pinches of salt & pepper, 2 tsp paprika, 1 tbsp Italian seasoning or dried oregano. Process really well until it becomes a finely ground chicken consistently. Then add 1/2 cup asiago or parmesan cheese, and process again for a few more seconds. 3.Grab a sheet pan or oven safe pizza pan & spray the base with avocado oil. Add your processed pizza “dough” and press down to make a very thin layer of crust. Depending on the size of your pan, you can get 2 pizzas out of the mixture. Make it into a square, rectangle, circle or whatever shape you like. 4.Pop it into the oven and bake for 28-30 mins at 425F, or until golden crispy. Keep an eye on the oven starting the 20 min mark as oven temps do vary. Remove from the oven when it looks nice and crispy, then add the toppings. 5.I added my tomato sauce + toppings, then put back in the oven for another 6-8 mins till nice and bubbly. If you make it, be sure to let me know on SHREDHAPPENS ENJOY!! . . . #lowcarb #lowcarbrecipes #keto #ketorecipes #healthyrecipes #goodmoodfood #healthyfoodshare

🔥 ZUCCHINI BREADWICH with Mediterranean Chicken Salad If you haven’t made my zucchini breadwich yet… it’s so good—especially loaded with this chopped Mediterranean chicken salad I made with @Chosen Foods classic mayo. Their mayo is made with 100% pure avocado oil and it’s my go-to for chicken, tuna, or egg salads. If you want a low-carb sandwich that actually hits the spot, this is it. The “bread” is thinly sliced zucchini with a thin layer of cheese baked into a flatbread-style crust that’s perfect for your favorite low-carb sandwich. Here’s how I made it: 1.Preheat oven to 400°F. Thinly slice 1 large zucchini with a mandoline or veggie peeler. 2.Pat dry, then line parchment paper on a tray. Sprinkle a thin layer of cheddar, then overlap the zucchini into a rectangle. Add garlic powder, paprika (if you’re feelin’ fancy), and another thin cheese layer. Optional: spray with Chosen Foods Avocado Oil spray. 3.Bake 15 mins until golden + crisp. Let it cool slightly. 4.Chop 8oz cooked chicken, 1/3 cup sun-dried tomatoes, 1/2 cup marinated artichokes, handful fresh basil, 2 scallions, 3 tbsp avocado mayo, salt, pepper, and chili flakes. 5.Scoop as much of the chicken salad as you want onto the bread. Add a layer of Calabrian chili pepper paste + arugula. 6.Add the top, cut in half, and enjoy. Let me know if you try this on SHREDHAPPENS! ENJOY!. . . . . . #chosenpartner #highprotein #lowcarbrecipes #lowcarb #lowcarbrecipes #keto #ketorecipes #chickensalad #mediterraneanfood

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

HIGH PROTEIN CHICKEN SALAD ROLL If you want a ridiculously good high protein meal, checkout this chicken salad. I ate it with cucumber rolls and these were AMAZING! >> And, if you love lowcarb high protein recipes, order my new shredhappens cookbook with 100 high protein lowcarb recipes that are SO good. I used cottage cheese and chicken here for lots of protein. Here is how to make it: 1. Add 1lb cooked, shredded chicken to a bowl. You can also use rotisserie chicken if you like. 2. Finely dice 1/2 red onion and optional, soak it in 2 cups of water for 10 mins to mellow the flavor, then drain and add to a bowl. 3. Chop a handful of fresh cilantro, cube 1 avocado, & toss into the bowl. 4. For the dressing, process: 5 tbsp cottage cheese, 3 tbsp mayo, 1 tbsp onion powder, juice of 3 large limes, a handful of cilantro, a generous couple pinches salt & pepper. Taste and adjust as you like. 5. Eat this on its own, on some sourdough, 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. 7. Lay them out on parchment paper, slightly overlapping by about 1/3. 8. Pat the cucumber dry with a paper towel. This is important. 9. Spread 2 tbsp of whipped cream cheese over the slices. 10. Add 4oz of the chicken salad at the bottom, leaving space on all sides. Top with onion & avocado. 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 with a sharp knife, then top with EBTB and chipotle hot sauce. If you make it, be sure to let me know what you think on SHREDHAPPENS . . . . . #lowcarb #lowcarbrecipes #cucumbersalad #chickensalad #healthyrecipes #goodmoodfood #healthyfoodshare #keto #ketorecipes

YUM 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

VIRAL 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.
 3️⃣ Add 1 lb ground beef & cook until browned (about 8-10 mins).
 4️⃣ Stir in 1 (15oz) can tomato sauce and 32oz bone broth, cover, and simmer for 6-10 mins.
 5️⃣ Add your pasta of choice and cook per package instructions. I used 6oz of my @Kaizen Food Company low-carb pasta - the radiatori shape and boiled for 5 mins total. You can use lasagna sheets or any pasta you like.
 6️⃣ 2 minutes before pasta is done, stir in 1/3 cup to 1/2 cup cream, 1/3 cup shredded parm, 1/3 cup shredded mozzarella, & 2 tbsp ricotta.
 7️⃣ Mix well, taste, and adjust.
 8️⃣ Serve immediately! Top with extra cheese, fresh basil, and more Calabrian chili flakes. If making in advance, leave the pasta out until you’re ready to serve and just boil for the recommended time at that time! . Enjoy! . . . #lowcarb #highprotein #ketorecipes #lasagnasoup #EasyRecipes #souprecipe #proteinpasta #lowcarbrecipes #keto

High 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