Keto recipes

05/28/2026

✅SAVORY Breakfast Waffles These come out to 290 calories, 15g protein, and so good. You can load them up with more protein with more eggs, or swap out the avocado for something else. The fiber from the sweet potato and the healthy fats from the avocado do serious work in keeping me full They’re good enough to prep in advance, so if you want a healthy meal prep, they’re a great candidate so you have healthy breakfasts ready to go. Ingredients 2-3 tbsp mashed sweet potato 1 serving shredded cheddar cheese 1/2 small avocado, mashed 1 egg Salt, pepper Optional: everything bagel seasoning, chile lime seasoning, or any seasoning you like. Here is how I made it: 1.I used my mini waffle maker here. Preheat it. You want it hot. 2.Add half a serving cheese at the base, 2-3 tbsp mashed sweet potato, and top with another half serving of cheese to the waffle maker. I used cheddar, but use whatever cheese you prefer. 3.If you dont have leftover sweet potatoes and prepping the sweet potatoes from the beginning, just place 4 medium sweet potatoes (about 125g each) in the oven at 350°F for 70 to 80 minutes. Let them cool slightly, open them, and mash the insides with a fork. 4.Close the waffle maker and press down gently - let it do its thing until it becomes crispy on both sides. 5.While the waffle cooks, mash half an avocado with a little salt and pepper and a touch of lime juice or use guacamole. 6.Top the waffle with an egg, some everything bagel seasoning and chile lime seasoning. If you make it, be sure to let me know on SHREDHAPPENS. ENJOY . . . .

05/25/2026

HEALTHY GREEK CHICKEN & RICE BOWL 52G protein and under 500 calories a serving if you use my Food Company high protein rice, or just about 40g protein and 500 calories if you use regular or brown rice! I’ve lost over 130lbs eating healthy food like this thats high-protein, low-carb and most importantly, tastes INCREDIBLE. Here’s how I made it: 1️⃣ First, the chicken. I placed 2 lb boneless chicken thighs to a bowl. Mix with 2 tbsp Greek yogurt, 1 tbsp olive oil, juice and zest of 1 lemon, 3 minced garlic cloves, 1 tbsp oregano, 1 tsp sweet paprika, 1 tsp garlic powder, salt & pepper. Marinate at least 2 hrs, but preferably overnight. 2️⃣ You can grill, airfare, or make this on your stovetop. Just heat a pan over medium heat. Drizzle 1/2 tbsp olive oil, and cook your chicken about 4-5 mins per side with the lid on. Flip, then cook for 1 minute on each side again or until cooked through. 3️⃣ Make your simple Greek salad… Just finely dice 2 Persian cucumbers, 1 bell pepper, & 1/2 small red onion. Add 1/2 cup sliced cherry tomatoes, 2 tbsp diced black olives & 1oz crumbled feta. Drizzle with olive oil, a splash of red wine vinegar (or lemon), a small pinch oregano, salt, pepper, and a handful of chopped flat-leaf parsley. 4️⃣ For the tzatziki sauce, grate 1 cucumber and squeeze out excess liquid. Mix with 1 cup Greek yogurt, 1 tbsp olive oil, juice of 1/2 lemon, 1 grated garlic clove, 2 tbsp fresh dill, salt and pepper until creamy. 5️⃣ Cook or prep your base. I cooked up my Kaizen lowcarb rice here, it has just 6 net carbs but packs 20g protein. You can use regular rice, brown rice, or quinoa, too. 6️⃣ Assemble the bowl: rice on the bottom, 4-5oz chicken, a big scoop of the Greek salad, and a generous dollop of tzatziki. Sprinkle extra parsley or dill to finish. If you make it, be sure to let me know what you think!! ENJOY! 🙌

05/23/2026

🔥 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 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 to

05/20/2026

🧇🥑Breakfast Sweet Potato Waffles 290 calories, 15g protein, and so good. Some mornings you want something cozy, savory, and a little unexpected. These sweet potato waffles come in clutch and a perfect way to use up leftover sweet potato, and good enough excuse to meal prep some for easy healthy breakfasts and lunches like this. These come out crispy on the outside, cheesy on the inside, super satisfying, and a great way to use leftovers from meal prep. Pair with avocado and an egg and you’ve got a breakfast that hits every time. Ingredients 2 tbsp mashed sweet potato 1 serving shredded cheddar cheese 1/2 avocado, mashed 1 egg Salt, pepper, everything bagel seasoning, chile lime seasoning Here is how I made it: 1.Grab a waffle maker and preheat it. I use a mini one. 2.Add half a serving cheese, 2-3 tbsp mashed sweet potato, and top with another half serving of cheese to the waffle maker. 3.If you are prepping the sweet potatoes from scratch, place 4 medium sweet potatoes (about 125g each) in the oven at 350°

05/19/2026

05/18/2026

Would you try this PEPPERONI BREADWHICH?? Here’s another lowcarb sandwich trick that actually works. Instead of putting the cheese into the sandwich, we’re baking it into a lowcarb bread. I’ve made these with zucchini, pickles, jalapeños, and a few other ingredients and they always come out so good! Here’s how to make it: 1.Preheat your oven to 400F. 2.Grab an oven-safe tray, line it with parchment paper, and sprinkle a thin layer of shredded cheese, between 1-1.5 servings. Lay out a few slices of pepperoni (1 serving). Without overlapping. You can pop this into the oven as is, or sprinkle on some garlic powder (and smoked paprika if you’re feeling fancy), then add a small thin layer (half a serving) of shredded cheese on top. 3.Pop it in the oven for 12–15 minutes until cheese is crispy and bubbly. Time varies by oven, so reference the video for what this should look like. Let it cool slightly, then cut it in half to make your “bread” slices. 5.I filled this with a simple greek yogurt ranch sauce. Mix 1 cu

05/16/2026

✅CINNAMON TOAST CRUNCH PROTEIN SNACK I think this might be my favorite version yet.This is inspired by the viral Japanese cheesecake yogurt trend earlier this year, but made into a higher protein, lower calorie snack that lets you keep things healthy. The texture gets soft and cake-like overnight, almost like a cinnamon cheesecake meets bread pudding situation. And the best part? The whole thing makes 4 BIG servings for 205 calories and 19.5g protein each. Here is how to make it: 1.Grab 1 large container (24oz) of plain skyr or thick nonfat Greek yogurt. I used skyr because it’s super high protein and thick. 2.Add in 3-4 tbsp powdered monk fruit, 2–3 splashes vanilla extract, and 2-3 tablespoons cinnamon. Mix really well. Taste and adjust sweetness if needed. 3. I used the Simple Mills Sweet Mmms cinnamon crackers, but any sweet cinnamon cracker works. If you’re lower carb, the Real Phat sweet cinnamon crackers are just 2 net carbs and AMAZING here. Remove a few spoonfuls of yogurt, and place 2 servings of cinnamon crackers directly into the yogurt. 4. Add a few spoonfuls of yogurt over the first layer of crackers to the top of the container, and add 1 more serving of cinnamon crackers. 5.Put the lid on and refrigerate overnight, or at least 10-12 hours for best consistency. 6.Open it up and enjoy. You can top it with extra cinnamon, crushed crackers, or even a little drizzle of nut butter but keep calories in mind! This totals 820 calories and 78g protein for the whole thing. Divide into 4 servings and you have a delicious filling snack for 205 cals and 19.5g protein If you make it, let me know what you think on SHREDHAPPENS. And if you want more high protein, low carb recipes that still taste amazing, follow along. ENJOY! . . . . .

05/16/2026

WARM MULTI-LAYER ENCHILADA DIP If you want an easy, high protein, incredible dip for game day, or really any kind of day, this is such a great healthy high protein recipe. Its got all sorts of layers of goodness, and I topped it all off with my everyday sauce that you will want to put on EVERYTHING. It’s got a little mayo & sour cream, cilantro, jalapeños, lime, and garlic. This is without a doubt one of my favorite sauces. Here is how I made it: 1.Preheat your oven to 400F. 2.Bring a pan to medium heat, spray a little oil, add 1lb ground beef, 1.5 tbsp taco seasoning, and break it down continuously until it’s browned and finely minced. This takes about 15 minutes. Remember, you dont want big chunks. Remove from heat & set aside. 3. Grab an oven safe dish, spread 1 can of mashed refried beans at the base. If you are lowcarb, you can skip the beans altogether or use mashed cauliflower - they both work great! 4.After the layer of mashed beans, add the layer of ground beef and top with 8oz enchilada sauce or s