healthy recipes

Protein-Packed Fall Recipes

It's that time of year for cozy sweaters, changing leaves, and Pumpkin everything. Fall has arrived, and how do we know? People are rushing to the nearest Starbucks for their seasonal Pumpkin Spice Latte. Reality check: for all of those who are rushing to wait in line at Starbucks for your favorite drink, the standard Grande (made with 2% milk and topped with whipped cream) has 380 calories and 14g fat! Starbucks isn't the only one on the long list of offenders. There are healthier alternatives for your favorite fall drink and at the convenience of your own home! Try this CLICK Pumpkin Spice Latte recipe with 15g of protein!

Pumpkin Spice Latte

Yields: 1 Servings 



  • Pour 4 oz. of milk into a shaker cup. Add 1/2 teaspoon of pumpkin pie spice and 1/4 teaspoon of vanilla. Shake to blend spice with milk.

  • Add 8 oz. of water to shaker cup, top with 2 scoops of CLICK, seal and shake.

  • To make CLICK hot, pour into large microwave cup. Heat in microwave for one minute. Remove from microwave and stir with spoon.

  • Reheat for 30-45 seconds to desired temperature. Top with a squirt of sugar free whipped cream

  • Enjoy!

Nutrition (Per Serving):

  • Calories: 150  |  Protein: 15g  |  Carbs: 10.5g  |  Fat: 8g  |  Fiber: 7g


The smell of apples and pumpkin spice might be in the air, but it's fall recipes we're craving. We have four protein-packed, pumpkin-filled recipes to suppress your sweet tooth and ease you into fall while keeping your nutrition on track.

Pumpkin Pie Pancakes

Yields: 4 Servings 





  • Preheat oven to 400°F
  • Break Quest Bar into small pieces and place on a nonstick baking sheet.
  • Bake for 4 to 5 minutes, or until golden brown. Remove and let cool.
  • In a mixing bowl, combine Quest Protein Powder, almond milk, egg whites, coconut flour, oat flour, pumpkin, sweetener, cinnamon, baking powder, and salt.
  • Scoop pancake batter by the heaping tablespoon onto the griddle four times. Cook pancakes on each side for 2 to 3 minutes or until lightly golden brown.
  • In a mini-blender, combine cottage cheese, pumpkin, sweetener, syrup, and cinnamon. Blend until smooth.
  • Place one pancake on each plate. Drizzle syrup over pancakes, top with Quest Bar pieces, and serve.
  • Enjoy!

Nutrition (Per Serving):

  • Calories: 220|  Protein: 27g  |  Net Carbs: 12g  |  Fat: 4g  |  Fiber: 8g

Mini Pumpkin Cheese Muffins

Yields: 20 Servings 



  • 1/2 cup Quest Vanilla Milkshake Protein Powder
  • 1/2 cup almond flour
  • 1/4 cup zero-calorie sweetener
  • 2 tbsp pumpkin-pie spice
  • 1 teaspoon baking soda
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1/2 cup pumpkin puree
  • 1/4 cup unsweetened applesauce
  • 1 egg 
  • 1 egg white
  • 1/2 teaspoon vanilla extract
  • Nonstick cooking spray



  • 20 pumpkin seeds



  • In a medium bowl, mix Quest Protein Powder, almond four, sweetener, pumpkin-pie spice, baking soda, baking powder, cinnamon, and salt.
  • In a second medium bowl, mix pumpkin puree, applesauce, egg, egg white, and vanilla extract.
  • Add dry ingredients to wet ingredients, and whisk until completely combined.


  • In a medium bowl, add Quest Protein Powder, cream cheese, sour cream, sweetener, and vanilla extract.
  • With a hand mixer, mix on medium speed until thick and fluffy.


  • Preheat oven to 350°F
  • Line a mini muffin tray with 20 parchment liners. Lightly spray with cooking spray.
  • Fill liners with batter 3/4 full.
  • In a sealable plastic bag, add frosting, and cut corner for piping. 
  • Insert tip of piping bag halfway into center of each muffin and pip cream cheese filling until it reaches the top of muffin.
  • Place muffin tray in oven and bake for 12-15 minutes, or until an inserted toothpick comes out clean. Remove from oven and cool muffins for 15 minutes.
  • Once muffins have cooled, pipe remaining frosting on top. Finish with one pumpkin seed, and serve.
  • Enjoy!

Nutrition (Per Serving):

  • Calories: 80|  Protein: 7g  |  Net Carbs: 4g  |  Fat: 3g  |  Fiber: 1g

Pumpkin Pudding Parfait

Yields: 1 Servings 


Pudding Layer

Pumpkin Creme Layer

  • 1/2 cup vanilla yogurt
  • 2 tbsp canned pumpkin
  • 1 teaspoon pumpkin-pie spice


  • Cashews, chopped


  • Follow directions on Healthyweight Pudding/Shake Meal Replacement box for pudding layer.
  • In a separate bowl, combine yogurt, canned pumpkin, and pumpkin-pie spice.
  • Layer pudding and yogurt in a bowl, top with cashews.
  • Enjoy!

Nutrition (Per Serving):

  • Calories: 248  |  Protein: 27g  |  Carbs: 24g  |  Fat: 5g 

Pumpkin Spiced Oatmeal

Yields: 1 Servings 



  • In a small saucepan, bring water to a boil, stir in oats, and reduce to a simmer for 5-7 minutes. This may vary if you are using long cook steel cut oats, or you can use regular oatmeal if that’s what you have on hand. Just follow the directions on the box.
  • In the last minute of simmering, gradually stir in liquid egg whites. Don't dump them all in at once, or you'll wind up with scrambled eggs!
  • Once combined, remove from heat.
  • Stir in pumpkin, pumpkin pie spice, and sweetener, if desired. Drizzled about 1/2 teaspoon of syrup.
  • Top with pecans.
  • Enjoy!

Nutrition (Per Serving):

  • Calories: 161|  Protein: 15.5g  |  Carbs: 13g  |  Fat: 5.5g 

Fourth of July

The 4th of July is one of our favorite family holidays. We have many childhood memories of July 4th, and we have to admit...the food is half the fun! We know how tempting the all-American BBQ staples can be so, plan your Fourth of July cookout with some of our favorite Sneals and healthier alternatives. Pull out that checkered tablecloth, fire up the grill, and look no further for the perfect recipe that the whole family is sure to love! 

Bourbon Chicken Skewers

Cal. 225 | Prot. 23g | Carbs 18g | Fat 5g



1/3 cup Walden Farms Calorie Free BBQ Sauce
2 tbsp. Brown Sugar
2 tbsp. Bourbon
1/8 tsp. Salt
1 tsp. Apple Cider Vinegar
1 tbsp. Reduced Sodium Soy Sauce
1 lb. Skinless, Boneless Chicken Thighs, cut into 1 in. chunks
1 Medium Zucchini, cut into 1 in. thick pieces
4 Green Onions, cut into 2 in. long pieces
Let's Cook


-In a small saucepan, combine barbecue sauce, brown sugar, bourbon, soy sauce, vinegar, and 1/8 tsp. salt.

-Bring to a boil; reduce heat and simmer 3-5 mins or until thickened; remove from heat.

-On eight 8-10 in skewers, alternately thread chicken zucchini, and green onions, leaving 1/4 in. between the pieces.

-Brush with Bourbon Sauce.

-For a charcoal or gas grill, grill skewer on the rack of a covered grill directly over medium heat for 5 mins. Turn and brush with remaining bourbon sauce. Grill 5-7 mins more or until chicken is no longer pink, turning occasionally.



National Sloppy Joe Day

One of America's all-time favorite hot sandwiches, an American classic. A big bun topped with saucy meat. Sloppy Joe's aren't the most dainty meal you can eat, but they sure are delicious. But most of the time your classic Sloppy Joe can be loaded with extra fat and calories. So we want to share some recipes with you that put a bit of a twist on this classic favorite, making it much healthier and easier on your waistline. 

Sloppy Joe Stuffed Peppers

Serving Size: 1 whole stuffed pepper

Calories 239|  Protein 29g  |  Carbs 30g  |  Fat 3.5g    



  1. Preheat the oven to 350°F. Slice the bell peppers in half from top to bottom. Scoop out the membrane and seeds with a spoon. ( Leave the stem on the peppers for two reasons - They look pretty and it keeps the filling from running out of the end. Just don't eat the stem.)
  2. Boil peppers until skin has softened or to desired texture. Then set aside.
  3. While the peppers are cooking, combine the contents of one packet of CarbEssentials Vegetarian Sloppy Joe and 5 ounces of HOT water in a saucepan. Stir thoroughly. 
  4. Bring to a boil over medium heat. Reduce heat and simmer uncovered 6 to 8 minutes or until thickened, stirring frequently.
  5. Lightly spray a backing dish with non-stick cooking spray. 
  6. Spoon sloppy joe mixture into the peppers. Top with a sprinkle of cheese and return to the oven for 3 to 5 minutes to until the cheese has melted.


Sloppy Joe Salad


Calories 286|  Protein 32g  |  Carbs 29g  |  Fat 5.8g    



  1. Combine the contents of one packet of CarbEssentials Vegetarian Sloppy Joe and 5 ounces of HOT water in a saucepan. Stir thoroughly. 
  2. Bring to a boil over medium heat. Reduce heat and simmer uncovered 6 to 8 minutes or until thickened, stirring frequently.
  3. Toss together all ingredients topped with sloppy joe mixture.
  4. Add Walden Farms dressing as desired. 

Skinny Sloppy Joe

Serving Size: 1 Sandwich

Calories 215|  Protein 19g  |  Carbs 29g  |  Fat 3.8g    



  1. Combine the contents of one packet of CarbEssentials Vegetarian Sloppy Joe and 5 ounces of HOT water in a saucepan. Stir thoroughly. 
  2. Bring to a boil over medium heat. Reduce heat and simmer uncovered 6 to 8 minutes or until thickened, stirring frequently.
  3. Spoon onto bun and enjoy!

Healthy Holiday Hors d'oeuvres

Get the party started with these two must have healthy holiday party hors d'oeuvres! Your friends and family will be forever grateful if you serve or bring healthy appetizers at your next holiday party. Sure, we all like the usual eggnog and spinach artichoke dips, but the holidays are indulgent enough without the extra contribution. Offering healthy appetizer recipes will be a breath of fresh air during the holiday season. 

Protein on protein on protein! Deviled eggs are easy to forget about, but always a welcomed addition. Drop the bacon and spice up this old favorite with a little Krave jerky – that is sure to surprise and delight whoever is lucky enough to give them a try!

Deviled Eggs & Jerky

Serves: 6


12 large eggs
1 3.25oz Bag of you favorite KRAVE Jerky Flavor
1/3 cup Walden Farms Calorie Free Mayo
2 teaspoons Dijon mustard
1 tablespoon chopped chives for garnish
Salt and freshly ground black pepper

Lets Cook

Place eggs in a large saucepan; add water to cover by 1". Bring to a boil, cover, and remove from heat. Let sit for 10 minutes. Drain. Transfer eggs to a bowl of ice water and let cool completely, about 10 minutes; peel. Halve lengthwise and remove yolks.

Slice jerky in small or large pieces – whatever you desire and set aside.

Finely mash reserved yolks, mayo and mustard in a medium bowl; season with salt and freshly ground black pepper.

Transfer to a large re-sealable freezer bag, then cut 1/2" off 1 corner. Pipe into whites; garnish with thinly sliced scallions and reserved jerky.

Nutrition (2 deviled eggs)

Cal. 203  |  Prot. 14g  |  Carbs. 7g  |  Fat 9.5g

Can you say crowd-pleaser? Impress your friends and family with these lightened up baked Jalapeno Poppers. They will make the perfect holiday party appetizer. 

Jalapeno Poppers

 Serves: 8


1 bag Quest Cheddar & Sour Cream Protein Chips
8 jalapeno peppers
6 tablespoons low-fat cream cheese
2 1/2 ounces sharp light cheddar cheese, shredded
1/2 teaspoons garlic powder
Pinch of salt & pepper
1 egg white, lightly whisked
Nonstick cooking spray

Lets Cook 

 Preheat oven to 350°F. Slice each jalapeño in half and remove seeds and membranes. 

In a medium mixing bowl, stir together cream cheese, cheese, garlic powder, salt, and pepper.

Hand crush Quest Protein Chips into crumbs and place into a small bowl. Set aside.

Spoon cheese mixture into each jalapeño half. Place egg white in a bowl that’s big enough to fit one of the jalapeño halves. Dip each jalapeño half in egg white and coat with chips.

Spray a large baking dish with cooking spray. Add poppers to dish and bake for 25 to 30 minutes. Remove from oven, and serve.

Nutrition (2 poppers)

Cal. 60|  Prot. 7g  |  Net Carbs. 3g|  Fat 2g