Dairy Free

Name: Balsamic Vinegar Salmon Sheet Pan
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 4
Ingredients: 20 oz skinless salmon, cut into 4 pieces; 1 pound asparagus; 2 cups zucchini (sliced); 1/2 red bell pepper (sliced); 1/2 yellow pepper (sliced); 3 garlic cloves (chopped); 2 tbsp balsamic vinegar; 1 tbsp olive oil; 1 tsp rosemary (dried); 1 tsp parsley (chopped); 1 tsp McCormick's Grill Mates BBQ Seasoning; McCormick's Grill Mates Salmon Rub (or Chicken Seasoning, salt, and pepper (to taste); 1 tsp paprika

Sheet Pan Balsamic Vinegar Salmon

A balsamic vinegar salmon sheet pan is the perfect remedy for a busy lifestyle. This dish makes the perfect weeknight dinner because it takes less than 30 minutes to whip up. This recipe also works great for meal prep because it takes little to no effort to throw everything together, and then move onto prepping the next dish. I typically prep 2-3 recipes each weekend so that I have meals for lunch and dinner each day of the following week. If I am feeling really ambitious, I will prep breakfast for the week, too.

Calories: 225 Fat: 5G Net Carbs: 11G Protein: 30.5G

HandHeld Mandoline Slicer

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Mueller Austria V-Pro 5 Blade Adjustable Mandoline Slicer – White/Grey

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low carb balsamic salmon sheet pan

I am pretty obsessed with McCormick’s Grill Mate products. I use their seasonings in just about every dish. The salmon, chicken, and steak rubs have so much flavor! The BBQ seasoning is incredible. I use it often on dishes that are not grilled, as I did here.

low carb balsamic salmon sheet pan

VEGGIES, VEGGIES, and more VEGGIES. Summer is on the rise. Low-carb recipes definitely help support waist-line goals for summer. HOWEVER, I still encourage everyone to follow my motto! Make health and fitness a priority every day of the year instead of focusing on one season. When you STAY ready, you never have to GET ready. That is truly an incredible feeling.

low carb balsamic salmon sheet pan

balsamic salmon sheet pan

5 from 3 votes

Balsamic Vinegar Salmon Sheet Pan

Quick and easy healthy, balsamic sheet pan packed with lots of flavor and veggies

Course dinner, lunch

Prep Time 15 minutes

Cook Time 10 minutes

Total Time 25 minutes

Servings 4

Calories 225 kcal

Ingredients

20 oz skinless salmon, cut into 4 pieces
1 pound asparagus
2 cups zucchini sliced
1/2 red bell pepper sliced
1/2 yellow pepper sliced
3 garlic cloves chopped
2 tbsp balsamic vinegar
1 tbsp olive oil
1 tsp rosemary dried
1 tsp parsley chopped
1 tsp McCormick's Grill Mates BBQ Seasoning
McCormick's Grill Mates Salmon Rub (or Chicken Seasoning, salt, and pepper to taste
1 tsp paprika

Instructions

Preheat oven to 425 degrees.
Add the olive oil and 1 tablespoon of the balsamic vinegar to both sides of the salmon with a cooking brush.
Season the fish with the seasonings. Sprinkle paprika over the top.
Add the vegetables to a large bowl. Add the remaining 1 tablespoon of balsamic vinegar and salt and pepper (to taste) to the bowl. Toss to fully coat the veggies.
Line a baking sheet with parchment paper and add the salmon and veggies. Cover with another piece of parchment paper.
Bake for 10 minutes. Remove the parchment paper and bake for another 5 minutes.
Allow the salmon and veggies to cool. Serve!

Sweet Potato Fries

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I absolutely LOVE French fries, so it is time to tackle healthy sweet potato fries that are crispy and crunchy. I am a huge burger person, so naturally, I love fries as well. My favorites are the really thick, steak fries type. It can be hard to resist a craving for fries. Carbs are my weakness. Sweet potatoes are a great way to mildly reduce guilt. They have a lot less starch than regular potatoes and still taste great!

Calories: 94 Fat: 4G Net Carbs: 13G Protein: 1G

Healthy, Crispy Crunchy Sweet Potato Fries

I paired my Garlic Avocado Aioli with the fries. The combination was great! A paired dipping sauce really brings out the amazing quality of these fries.

Before placing the fries in the oven, I lightly brushed them with oil to help produce the perfect crunch.

The color of the spices becomes really bold while baking.

Healthy, Crispy Crunchy Sweet Potato Fries

Freshware 15-Pack 3 Compartment Bento Lunch Boxes with Lids - Stackable, Reusable, Microwave, Dishwasher & Freezer Safe - Meal Prep, Portion Control, 21 Day Fix & Food Storage Containers (32oz)

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Tools and Ingredients to help with this recipe:

Bellemain Heavy Duty Aluminum Half Sheet Pan, 18″ x 13″ x 1″

Bertolli Extra Virgin Olive Oil

SWEET POTATOES FRESH PRODUCE FRUIT VEGETABLES PER POUND

Avocados, 6 Lbs California Hass

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5 from 3 votes

Healthy Sweet Potato Fries

healthy, crispy, crunchy sweet potato fries

Course Appetizer, dinner, Side Dish

Prep Time 10 minutes

Cook Time 30 minutes

Total Time 40 minutes

Servings 6

Calories 94 kcal

Ingredients

2 large sweet potatoes peeled and cut lengthwise
1 1/2 tbsp corn starch
1 tbsp canola oil
1 tbsp olive oil
2 tsp paprika
2 tsp garlic powder
salt and pepper to taste

Instructions

Place the sliced sweet potatoes in a large bowl with cold water.
Allow the sweet potatoes to soak in the water for an hour.
Preheat oven 450 degrees.
As the oven preheats place a baking pan in the oven for 6-8 minutes so that it becomes warm.
Drain the water from the bowl with the sweet potatoes. Dry the sweet potatoes with paper towels.
Place the sweet potatoes in a Ziploc bag with the corn starch.
Seal the bag and shake to evenly coat the fries.
Remove the heated pan from the oven. Line the pan with parchment paper and lightly spray with cooking oil spray.
Spread the fries onto the pan and coat them with the oil and seasonings. Make sure the fries do not touch.
Bake for 15-20 minutes.
Test the fries with a fork. If they are tender, flip them using a spatula.
Bake for another 5-10 minutes, or until they are tender-crisp.
Turn the oven off and leave the oven door open.
Keep the fries in the oven for about 5 additional minutes.
Serve!

Sweet Potato Protein Muffins (Dairy Free)

These moist sweet potato protein muffins are great for meal prep! I made this batch on a Sunday afternoon. Using 6 small Ziploc bags, I stored 2 muffins in each. I placed them all in my refrigerator, making it easy to grab a couple for work each morning.

If you want a dairy-free option be sure to use plant-based protein vs whey protein.

Macros:

Calories: 137 Fat: 7G Net Carbs: 6G Protein: 10G

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323

322

Sweet Potato Protein Muffins (Dairy Free)

delicious, moist sweet potato muffins, packed with protein and dairy-free

Prep Time 15 minutes

Cook Time 25 minutes

Total Time 40 minutes

Servings 12

Ingredients

2 sweet potatoes sliced and mashed
1/2 cup coconut flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon all-spice seasoning
1 teaspoon vanilla extract
2 scoops vanilla protein powder
6 egg whites
1 teaspoon cinnamon ground
1/3 cup coconut oil
pinch of salt

Instructions

Preheat oven to 350 degrees.
Using a knife poke a few small holes in the sweet potatoes.
Place in microwave for 7-8 minutes.
Combine the dry ingredients in a bowl.
Add the sweet potatoes to a mixing bowl. Using a potato masher, mash for a few seconds. Use a power mixer on low speed to complete mash the sweet potatoes.
Add remaining wet ingredients and stir until mixed.
Combine the wet and dry ingredients and place the mixture in muffin tins and bake for 20 minutes.

Dairy Gluten Free Protein Donuts with Sprinkles

The push for protein, protein, and more protein calls for dairy gluten free protein donuts. Everyone is always on a journey to incorporate more protein into their diets. I’m always looking for a quick, yet tasty way to meet my protein goals. These protein donuts are just the trick! These also make a great dessert option.

Calories: 87 Fat: 3G Net Carbs: 3G Protein: 10G

Wilton Nonstick 6-Cavity Donut Pan

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dairy gluten free protein donuts

This recipe was inspired by a close friend of mine. She recently learned that her body does not process dairy products. She has had to give up dairy completely. There has been a lot of trial and error throughout this process. Luckily, we currently live in a time in which dairy-free, gluten-free, vegan, etc. have become large trends in terms of lifestyle choice. This has resulted in a push for more brands to provide products that meet these criteria.

At this point in my life, it is not my choice to give up dairy completely. However, it is important to me I understand any risks associated with excess dairy consumption. I personally consume almond milk the majority of the time, but I love cheese and yogurt. Most of the cows used in farming are actually pregnant cows. According to WebMD, the hormones, such as progesterone and insulin growth factors, make their way into the milk. When the milk is consumed, it leads to increased levels of inflammation, skin breakdown, aging, and acne in many people. Cutting out dairy could help prevent these items. I hear this story all of the time from my esthetician friends. I am trying to do better!
dairy gluten free protein donuts

dairy gluten free protein donuts

Items that will assist with this recipe:

Vega Protein & Greens Plant Based Protein Powder, Vanilla, 1.68 lb (25 Servings)

Viva Naturals Organic Non-GMO and Gluten-Free Coconut Flour, 4 Pound

Wilton Nonstick 6-Cavity Donut Pan

5 from 4 votes

Protein Donuts (Dairy Free)

protein rich donuts made with coconut flour and applesauce topped with frosting and sprinkles

Course Breakfast, Dessert, Snack

Prep Time 10 minutes

Cook Time 25 minutes

Total Time 35 minutes

Servings 6

Calories 87 kcal

Ingredients

1/3 cup coconut flour
1 scoop protein powder plant based for dairy-free
½ cup unsweetened almond milk
2 tablespoons Stevia or low calorie sweetener
2 egg whites
1 medium egg
2 tablespoons unsweetened applesauce
1 teaspoon vanilla extract
2 teaspoon baking powder gluten-free
Pinch of salt

Icing

¾ scoop protein powder
1/3 cup unsweetened almond milk
sprinkles

Instructions

Preheat oven to 325 degrees.
Spray a donut pan with cooking spray.
Whisk the egg and egg whites together. Add the almond milk, apple sauce, vanilla extract, and stir.
In a separate bowl, mix the dry ingredients, then add to the wet ingredients.
Spoon the batter into the donut molds. Bake for 23-25 minutes.

Icing

Mix the protein powder and almond milk and stir until the mixture becomes thick. Add more powder or almond milk if needed.
Spread the icing over the donuts and top with sprinkles.

Italian Almond Crusted Salmon

I’m always on the hunt for low-carb recipes. Healthy Italian almond crusted salmon works perfectly. I love salmon because it is high in protein. Salmon can get boring fast! This recipe creates flaky salmon with a crunch. The Italian seasoning is the perfect compliment. It adds a lot of flavor. At the last minute, I decided to sprinkle a little bit of Parmesan cheese on top. If you prefer a dairy-free or paleo option, omit the cheese.

Calories: 249 Fat: 17G Net Carbs: 1G Protein: 20G

Healthy Italian Almond Crusted Salmon

I typically meal prep on Sundays, sometimes Saturdays. I set up a mini-workstation here while catching afternoon football.

Healthy Italian Almond Crusted Salmon

Italian Almond Crusted Salmon

low-carb Italian Almond Crusted salmon packed with protein

Prep Time 5 minutes

Cook Time 15 minutes

Total Time 20 minutes

Servings 4

Ingredients

1 pound Atlantic salmon sliced into portions
2 egg whites whisked
1/2 cup Trader Joe's Just Almond Meal
1 tablespoon Parmesan cheese shredded
Italian Seasoning paprika, salt, and pepper to taste

Instructions

Preheat oven to 425 degrees.
Add the egg whites to a bowl.
In a separate bowl add the almond meal and seasonings.
Coat the salmon with the egg whites. Then coat the salmon with the seasoned almond meal mixture.
Sprinkle Parmesan cheese over each portion.
Line a baking sheet with parchment paper and add the salmon. Cover with another piece of parchment paper.
Bake for 10 minutes. Remove the parchment paper and bake for another 5 minutes.
Allow the salmon to cool and serve.

Dairy-Free Lemon Blueberry Protein Muffins

Dairy-free lemon blueberry protein muffins are a quick and easy approach to increasing protein consumption. For this recipe, I opted to use a plant-based protein vs. using whey protein. All of the other ingredients exclude dairy, so using plant-based protein helped to keep the entire recipe dairy free.

I’ve made blueberry protein muffins in the past. They were ok, but not great. Adding lemon extract to the recipe gave it a lot of zest! These muffins are incredible. They are very easy for meal prep use. I packed a couple in a Ziplock bag and stored them in my refrigerator for the week. Each morning I would grab a bag and go.

Calories: 260 Fat: 10G Net Carbs: 4G Protein: 12G

Dairy Free Lemon Blueberry Protein Muffins

dairy free blueberry protein muffins

5 from 4 votes

Dairy Free Lemon Blueberry Protein Muffins

moist, dairy free protein muffins with fresh blueberries

Course Breakfast, Snack

Prep Time 10 minutes

Cook Time 20 minutes

Total Time 30 minutes

Servings 6

Calories 260 kcal

Ingredients

1 scoop vanilla protein powder
1 teaspoon aluminum free baking powder
½ teaspoon kosher salt
1 teaspoon lemon extract
1 cup almond flour
1/8 cup coconut flour
3 large eggs
1/3 cup blueberries
¼ cup coconut oil
3 teaspoons zero calorie sweetener Stevia

Instructions

Preheat oven to 375 degrees.
Combine all of the dry ingredients (protein powder, baking powder, salt, almond flour, coconut flour, and Stevia) in a medium bowl. Mix well.
Combine the eggs, coconut oil and lemon extract in a small bowl. Wisk well.
Add the egg mixture to the flour mixture and mix thoroughly.
Slowly add in the blueberries, reserving a few blueberries to top each muffin.
Spray a muffin pan with cooking spray.
Fill each muffin cup ¾ full and top with 1-2 blueberries in each.
Bake muffins for 15-17 minutes or until golden brown.
Allow the muffins to cook for 5-10 minutes before removing.

Almond Butter Toast

I eat toast with natural peanut butter and honey quite often. I love to mix up all of my meals so I don’t get burned out on eating the same thing. I ate peanut butter and banana sandwiches often as a kid. I decided to bring that concept to toast. Thanks to Trader Joe’s I swapped out the peanut butter for almond butter. I also added chia seeds. Chia seeds are great because they are high in fiber and Omega 3s, which have many proven health benefits.

Calories: 246 Fat: 10G Net Carbs: 27G Protein: 9.5G

almond butter 2

almond butter 1

5 from 1 vote

Almond Butter Toast with Banana and Chia Seeds

creamy almond butter spread over crunchy toast with banana

Prep Time 5 minutes

Total Time 5 minutes

Servings 1

Ingredients

One slice whole wheat bread toasted
1 tablespoon almond butter
1/3 medium banana sliced
1 teaspoon chia seeds

Instructions

Spread almond butter over toast. Top with banana slices. Sprinkle chia seeds on top.

almond butter 3

Peanut Butter Protein Balls

Over the years I’ve tried a lot of protein bars, cookies, etc. I have a few favorites, but I still believe prepping my own is the best way to go. It allows me to have control over the ingredients and the macros. I’m a huge fan of the Quest Peanut Butter Protein Powder. It works great for cooking. These balls are perfect for meal prep. I pack them in small Ziploc bags and grab a couple for a work each day. This is also a no-bake recipe which is a major win for me. This helps cut down on prep time and perfect for summer. I usually hate when I have to use my oven in the summer.

Note: Use plant-based protein vs whey if you would like a dairy-free alternative.

Calories: 159 Fat: 5G Net Carbs: 7G Protein: 22G