Grilled Chicken Sandwich

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*Serves 1

Per Serving: Calories 196, Protein 33g, Total Fat 6g, Carbs 17g, Fiber 12.5g

Ingredients: 

Instructions: 

  • Grill chicken breast on George Foreman grill or BBQ.

  • Stack all ingredients onto Smartbun® and top with any of our Walden Farms condiments for additional flavor.

Tuna Melt Salad Sandwich

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*Serves 1

Per Serving: Calories 225, Protein 35g, Total Fat 6g, Carbs 22g, Fiber 13.5g

Ingredients: 

  • 3 oz Tuna, in water

  • 1 slice Sharp Cheddar Cheese, Fat Free

  • 1 Smartbun®

  • 2 slices of Tomato

  • 1/2 Celery Stalk, chopped

  • 1/2 Green Onion, chopped

  • 3 tbsp Walden Farms Honey Mustard Mayo

  • 1/4 tsp Lemon Juice

  • Salt & pepper to taste

Instructions: 

  • Preheat oven to 400°F.

  • Combine tuna salad ingredients (tuna, celery, onion, mayo, lemon juice, salt & pepper) in a small bowl and mix well.

  • Place the Smartbun® halves on a baking sheet and broil 2-3 minutes or until they start to brown. Remove from the oven.

  • Divide the tuna mixture over the buns.Top with tomato slices and cheddar cheese.

  • Bake 10-15 minutes or until cheese is melted. Broil 1 minute if desired.

BBQ Pulled Chicken Sandwich

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*Serves 2

Per Serving: Calories 200, Protein 33g, Total Fat 6g, Carbs 16g, Fiber 12g

Ingredients: 

Instructions: 

  • Place chicken breast and 1/2 bottle of Walden Farms BBQ sauce into a small crockpot.

  • Cook on low for 4 hours or high for 7, until the chicken can be shredded with a fork.

  • Dish out 1/2 the shredded chicken onto each bun and top off with additional bbq sauce as desired.

Smartbun® Breakfast Sandwich

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*Serves 1

Per Serving: Calories 221, Protein 28g, Total Fat 8.5g, Carbs 19g, Fiber 12g

Ingredients: 

  • 2 slices Jennie-O Bacon Turkey Extra Lean 95% Fat Free

  • 1 Jimmy Dean Fully Cooked Turkey Sausage Patty

  • 1 Smartbun®

  • 2 large egg whites

  • 1 slice American Cheese, Fat Free

Instructions: 

  • Cook turkey sausage patty and bacon as directed on packaging.

  • Cook egg whites over medium high eat on stove.

  • Stack it up on your Smartbun® and put back on the stovetop and heat until cheese has melted.

Smartbun® Burger

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*Serves 1

Per Serving: Calories 249, Protein 28.5g, Total Fat 9.5g, Carbs 20g, Fiber 12g

Ingredients: 

  • 2 slices Jennie-O Bacon Turkey Extra Lean 95% Fat Free

  • 3oz Ground Beef Sirloin Burger, 90% Lean

  • 1 Smartbun®

  • 2 slices Red Onion

  • 1 lettuce leaf

  • 2 slices Sharp Cheddar Cheese, Fat Free

  • Walden Farms Ketchup

Instructions: 

  • Using the BBQ, Stovetop or George Foreman grill, cook your burger to your preferred "degree of doneness" and seasonings.

  • Meanwhile, slice lettuce, tomato and onion.

  • Add cheese slices to burger patties a few minutes before your burger is complete.

  • Assemble your burger within your Smartbun® and don't forget to add our Walden Farms ketchup for additional flavor.

Turkey Meatball & Ravioli Casserole

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*Serves 4

Per Serving: Calories 256, Protein 20g, Total Fat 6.5g, Carbs 24g, Fiber 3g

Ingredients: 

  • 1 jar (12 oz.) BERTOLLI Tomato and Basil Pasta Sauce

  • 10 oz. frozen spinach & ricotta ravioli, uncooked

  • 12 frozen lean turkey meatballs

  • 3/4 cups fat free mozzarella cheese, shredded

  • 1/8 cup parmesan cheese, shredded

  • 1/8 cup chopped fresh basil

  • salt & pepper to taste

Instructions: 

  • Spoon 1/2 cup pasta sauce into slow cooker sprayed with cooking spray; top with layers of half each of the ravioli, meatballs, mozzarella and remaining sauce.

  • Repeat layers.

  • Cover with lid. Cook on HIGH 2-1/2 to 3 hours (or on LOW 4-1/2 to 5 hours).

  • Sprinkle with Parmesan. Let stand 10 min. Top with basil.

Chicken & Black Bean Salad

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*Serves 4

Per Serving: Calories 280, Protein 32g, Total Fat 9g, Carbs 18g, Fiber 8g

Ingredients: 

  • 2 16 oz skinless, boneless chicken breasts

    1 tbsp taco seasoning

    1/2 tsp cumin

    1 cup canned black beans, rinsed

    1 cup chunky salsa

    6 cups chopped romaine

    1/4 cup reduced fat Mexican cheese blend

    4 tbsp avocado & cilantro dressing*

Instructions: 

  • Place the chicken in the slow cooker and season with taco seasoning and cumin.

  • Pour the beans over the chicken and top with salsa.

  • Cover and cook on LOW for 4 hours, or until the chicken is tender and easily shreds with 2 forks. Shred the chicken and combine with the beans and sauce, keep warm until ready to eat.

  • To make the salad, place 1 1/2 cups lettuce on each plate, top 3/4 cup chicken and bean mixture, 1 tbsp cheese and 4 tbsp creamy avocado dressing.

*Avocado & Cilantro Dressing:

  • Scoop 1 avocado into a blender. Add 1/2 cup almond milk, 1/4 cup cilantro leaves, 1/2 tsp. garlic powder, salt, and pepper.

  • Blend/process until smooth. Add additional almond milk, 1 tablespoon at a time, to thin the dressing until it reaches desired consistency. Taste and adjust seasonings.

Pork Tenderloin w/ Honey Balsamic Glaze

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*Serves 4

Per Serving: Calories 187, Protein 27g, Total Fat 2g, Carbs 12g

Ingredients: 

  • 1 pork tenderloin about 1 lb

    1 teaspoon garlic powder

    1 teaspoon dried parsley

    1/2 teaspoon salt

    1/4 teaspoon black pepper

    1/4 teaspoon onion powder

    1/4 teaspoon paprika

    1/3 cup low sodium chicken broth

    2 tablespoons honey

    3 tablespoons balsamic vinegar

    1 tablespoon ketchup

    2 teaspoons corn starch

Instructions: 

  • If your pork tenderloin is longer than your slow cooker, cut it in half crosswise.

  • In a medium bowl, whisk together the broth, honey, balsamic vinegar, ketchup and corn starch and pour into the slow cooker.

  • In a small bowl, combine garlic, parsley, salt, pepper, onion powder and paprika. Rub over all sides of the pork tenderloin and place in the slow cooker.

  • Cover and cook on high for 1.5-2 hours, or low for 4 hours.

  • Move tenderloin from the slow cooker to a cutting board and let rest for 5 minutes before slicing. If desired, add additional corn starch and water to the juices to thicken further.

Loaded Taco Lettuce Wraps

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*Serves 2

Per Serving (1 wrap): Calories 150, Protein 17.5g, Total Fat 5g, Carbs 9g, Fiber 3g

Ingredients: 

  • chicken breast tenders, cut into cubes (6oz)

  • 1 bag Quest Loaded Taco Tortilla Style Protein Chips

  • 1 large egg

  • 1 tsp paprika

  • 1/4 tsp garlic powder

  • 1/4 tsp salt

  • 4 leaves romaine lettuce, rinsed

  • 1/2 avocado, diced

  • 1 roma tomato, diced

  • 1/4 cup red cabbage, thinly sliced

  • 1/4 cup onion, diced

  • handful of cilantro

Instructions: 

  • Preheat oven to 400 degrees F and prepare a baking sheet with parchment paper OR an air fryer with non-stick spray.

  • Place the crushed chips, paprika, garlic powder and salt into a bowl and stir until combined.

  • Scramble egg in a separate bowl.

  • Coat the chicken cubes with egg and toss each piece in the chip mixture until completely coated.

  • Transfer to the baking sheet or air fryer basket.

  • Cook in the oven for 14-17 minutes or the air fryer for 12-14 minutes.

  • Assembled tacos with chicken, avocado, diced tomato, onion, cabbage and cilantro.

  • Top with your favorite hot sauce and enjoy!

Lean Turkey Sloppy Joes

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*Serves 4

Per Serving: Calories 148, Protein 18g, Total Fat 2.5g, Carbs 14.5g

Ingredients: 

  • 1 teaspoons olive oil

  • 1 small onion, diced

  • 2 garlic cloves, chopped

  • 1 red pepper, diced

  • 1 pound extra lean ground turkey

  • Salt, pepper & red pepper flakes

  • 1 cup (8 oz) tomato sauce

  • 1/2 cup bbq sauce of choice

  • 1 teaspoon Worcestershire sauce

  • 1 teaspoon chili powder

  • 3 tablespoons tomato paste

  • 1 teaspoon Frank's Hot Sauce or Tabasco

  • 1 tablespoon brown sugar, if desired

  • 3 whole wheat hamburger buns

Instructions: 

  • Heat olive oil in large skillet over medium heat.

  • Once oil is shimmering, add red bell pepper, onion and garlic and cook until the onion is tender and garlic is fragrant, about 4 minutes.

  • Transfer the vegetables to a bowl and set aside.

  • Keep heat on and use the same skillet to cook your turkey. Next add ground turkey to the skillet. Break up the meat and spread it around the pan. Season generously with salt and pepper and cook 8-10 minutes or until the turkey is cooked and no longer pink.

  • Next stir in tomato sauce, a pinch of red pepper flakes, bbq sauce, Worcestershire, chili powder, tomato paste, and hot sauce to the skillet with the meat.

  • Add in the vegetables and stir to combine. Reduce heat to medium low and simmer 15-20 minutes. Taste and adjust seasonings as necessary.

  • Serve on 1/2 of one whole wheat hamburger bun.

Homemade Chicken Nuggets

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*Serves 4

Per Serving: Calories 192, Protein 22g, Total Fat 10g, Carbs 3g

Ingredients: 

  • 2 chicken breasts, boneless and skinless (8oz)

  • ½ cup almond flour

  • 1 tbsp. Italian seasoning

  • 1/2 tbsp. extra virgin olive oil

  • ½ tsp. salt

  • ½ tsp. pepper

Instructions: 

  • Preheat oven to 400 F.

  • Prepare a large baking sheet with parchment paper.

  • In a bowl, stir together the almond flour, Italian seasoning, salt, and pepper.

  • Cut any remaining fat off the chicken breasts. Then slice into 1-inch thick pieces.

  • In a bowl whisk the egg. Place each piece into the egg bowl and then the bowl with the flour and cover completely. Then transfer to the prepared baking sheet.

  • Bake for 20 minutes, then turn the broiler on and place under the broiler 3-4 minutes to make the outside crispy.

  • Serve immediately with mustard or hot sauce.

Chicken Taco Bowls

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*Serves 4

Per Serving: Calories 260, Protein 33.5g, Total Fat 7g, Carbs 29g, Fiber 18.5g

Ingredients: 

  • 8 6-inch low carb flour tortillas

  • Olive Oil cooking spray

  • 8 oz boneless, skinless chicken breast, cut into ½-inch pieces

  • 1 teaspoon garlic powder

  • 1 tablespoon olive oil

  • 1 cup prepared salsa

  • ½ cup shredded sharp non-fat cheddar cheese

  • ½ cup reduced-fat sour cream

  • 1 cup thinly sliced lettuce

  • 1 medium tomato, chopped

  • 2 tablespoons sliced black olives

Instructions: 

  • Preheat oven to 375°F.

  • Cover with a damp paper towel & heat tortillas in microwave 20 sec.

  • Coat each side of 4 tortillas with cooking spray. (Keep the remaining 4 tortillas covered.)

  • Turn a 12-cup muffin tin upside down. Nestle a tortilla in the space between 4 cups to form a "bowl”. Repeat, making 4 bowls total. Bake until firm and beginning to brown, about 15 minutes. Repeat with the remaining 4 tortillas.

  • Meanwhile, toss chicken with garlic powder & salt in a bowl. Heat oil in a large skillet over medium-high heat. Add the chicken & cook, stirring, until it is no longer pink on the outside, about 3 minutes.

  • Add salsa and cook, stirring, until the chicken is no longer pink in the middle, about 3 minutes more. Cover and remove from the heat.

  • Fill each tortilla bowl with about ¼ cup of the chicken mixture. Top with 1 tbsp each cheese and sour cream, 2 tbps each lettuce and tomato & a few olives.

Chipotle Corn Pizza

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*Serves 8

Per Serving: Calories 164, Protein 12g, Total Fat 4g, Carbs 15g, Fiber 6g

Ingredients: 

  • 1 chicken breast

  • 2 tsp taco seasoning or chili powder

  • pinch of salt

  • 1/2 tbsp olive oil

  • 1 mama Mary’s Thin & Crispy 12” Crust

  • 1 can chipotles in adobe sauce

  • 1 cup shredded cheddar cheese

  • 1 small can pizza sauce

  • 3/4 cup mini bocconcini balls, sliced

  • 1/2 red pepper, diced

  • 1 small red onion, diced

  • 1/2 cup corn

  • 1/3 cup cilantro, chopped

  • red chili flakes, for garnish

Instructions: 

  • Preheat BBQ to high heat (500 F).

  • Cut raw chicken breasts in half, then coat each piece in taco seasoning, olive oil and a bit of salt, rubbing all over chicken well.

  • Grill for 10–15 min, flipping once. Remove from heat once cooked and slice up once cooled.

  • Turn BBQ to med-low heat (400 F).

  • Meanwhile, prepare pizza toppings. Mix 1 tbsp adobe sauce with pizza sauce and spread over pizza crust.

  • Top with cheddar cheese and spread re pepper, red onion and corn all over pizza.

  • Add a bit of salt to season, and then add chicken and top with bocconcini cheese slices.

  • Place pizza on the grill (making sure heat is much lower) and cook for 10 minutes, or until cheese is melted. Remove from heat and top with cilantro and red chili flakes.

  • Cut with a pizza cutter & enjoy!

BBQ Salmon & Avocado Salsa

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*Serves 8

Per Serving: Calories 187, Protein 22g, Total Fat 8g, Carbs 5g, Fiber 2g

Ingredients: 

  • 4 frozen or fresh salmon filets

  • olive oil

  • brown sugar

  • salt & pepper to taste

    Avocado Salsa

  • 2 avocados, diced

  • 2 red peppers, diced

  • 2 yellow peppers, diced

  • 2 small red onions, diced

  • juice of 2 limes

  • 3/4 cup cilantro, chopped

  • 1 tsp salt

  • 3/4 tsp red chili flakes

Instructions: 

  • Preheat BBQ to med-high heat.

  • Brush salmon with a little bit of olive oil, then brown sugar. Season with salt & pepper then put on the grill skin-side down for 10–12 min, watching carefully.

  • Meanwhile, mix together the salsa.

  • Remove salmon from the grill and toss with salsa.

Grilled Chicken & Ranch BLT Salad

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*Serves 8

Per Serving: Calories 315, Protein 32g, Total Fat 10g, Carbs 15g, Fiber 7g

Ingredients: 

  • 4 chicken breasts

  • 2 packages baby kale

  • 2 heads Romaine lettuce

  • 2 red onions, sliced

  • 1 avocado, sliced

  • 16 slices low fat turkey bacon

  • 2 cups bocconcini cheese, sliced in half

  • 2 cups heirloom cherry tomatoes, sliced in half

  • 1 cup Walden Farms Balsamic Vinaigrette

  • Walden Farms Ranch

Instructions: 

  • Preheat BBQ to med-high heat.

  • Slice chicken breasts in half lengthwise. Place in a large plastic bag with Balsamic Vinaigrette, mix well, letting sit for 10 min or so.

  • Meanwhile, add romaine and baby kale to a large bowl, then add cherry tomatoes, bocconcini, red onions and sliced avocado.

  • BBQ chicken for 4–5 min per side. Remove from BBQ and set aside, then slice when cooled slightly.

  • Meanwhile, cook turkey bacon (5–7 min on med-high heat, flipping occasionally). Add chicken, toss with ranch dressing and serve!

Pumpkin Spice Doughnuts

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*Serves 6

Per Serving (2 doughnuts): Calories 108, Protein 10g, Total Fat 2.5g, Carbs 15g, Fiber 3g

Ingredients: 

Instructions: 

  • Preheat oven to 350° F.

  • Combine the FlapJacked mix, pumpkin pie spice, baking powder and truvia into a small bowl.

  • In another (medium) bowl, combine almond milk, egg and pumpkin puree.

  • Use a spoon to dollop batter into a greased doughnut pan(s). Batter should fill doughnut pan to the center, but don't cover the center. (You should have enough batter for 12 doughnuts.)

  • Bake for 12-14 minutes. Allow to cool for just a moment while you mix the truvia and cinnamon and place in a large resealable bag. Shake each doughnut in the sugar, tap off excess.

  • You will not use all of the sugar mixture- but extra helps coat the doughnuts easier. ENJOY!



Shrimp & Bacon Fettuccine

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*Serves 2

Per Serving: Calories 211, Protein 25g, Total Fat 8g, Carbs 8.5g, Fiber 2.5g

Ingredients: 

  • 1/2 lb Asparagus

  • 5oz Shrimp

  • 1 package Fettuccine Miracle Noodles

  • 1 1/2 tbsp I Can’t Believe It’s Not Butter, Light

  • 1 Garlic Clove, minced

  • 1 tbsp shallot, chopped

  • 2 slices Turkey Bacon, crumbled

  • 1 tbsp Parmesan Cheese

  • 1/4 cup Nonfat Plain Greek Yogurt

  • 1/4 Whole Milk

Instructions: 

  • Cook noodles according to package directions.

  • Steam the asparagus until tender but firm. Set aside to cool, then cut into 2 inch pieces.

  • In a skillet, melt butter. Add shallot and garlic and stir until softened. Add turkey bacon and shrimp. Stir to combine.

  • Mix yogurt and milk together to get cream like constancy. Add cream to skillet, bring to a simmer and cook for several minutes until the sauce thickens slightly. Season with salt and pepper.

  • Add asparagus and noodles. Sprinkle parmesan cheese on top. Enjoy!

Grilled Chicken Wrap

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*Serves 1 

Per Serving: Calories 202, Protein 28.5g, Total Fat 5g, Carbs 17.5g, Fiber 10g

Ingredients: 

  • 1 La Factory Low Carb Tortilla

  • 3oz boneless, skinless chicken breast, grilled & chopped

  • 1 cup romaine Lettuce, shredded

  • 1 tbsp Walden Farms Amazin’ Mayo

  • 1/2 medium Tomato

  • Salt & Pepper to taste

Instructions: 

  • Grill chicken on bbq or George Forman grill (approx. 20-25 minutes), flip halfway through.

  • Microwave the tortilla until slightly warm (approx. 5–10 seconds); lay tortilla flat and spread Walden Farms Amazin’ Mayo down the center, lay chicken, tomato and lettuce on top.

  • Fold tortilla like a burrito.

Easy Savory Crepes

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Recipe makes 4 servings, 2 crepes per serving.

Calories 161, Total Fat 5.5g, Protein 14g, Carbohydrates 14g, Fiber 3.5g.

Ingredients: 

  • 1/2 cup FlapJacked Buttermilk Protein Pancake & Baking Mix*

  • 1/2 cup FlapJacked Buttermilk Pancake & Baking Mix*

  • 1/2 tsp honey

  • 1/8 tsp salt

  • 1 cup almond milk

  • 1 egg + 1 egg white

  • 1 tbsp green onion

  • 1/2 cup grape tomatoes

  • 1/2 sliced avocado

  • 2oz smoked honey turkey breast

  • 1/4 cup non-fat greek yogurt

  • Instructions: 

  • Place Baking Mix, honey, salt, eggs, and almond milk in blender and puree mixture until smooth and bubbles form on the top (about 30 seconds).

  • Add green onions and let mixture sit for 15 minutes. Prior to cooking, give a little stir.

  • Heat a 8" non-stick skillet over medium-low heat. Lightly spray pan with non-stick spray.

  • Add 1/4 cup batter and swirl in pan to cover bottom of skillet. Cover and cook until bottom of the crepe is golden brown and looks dry on top (2-3 minutes).

  • Loosen the edge of the crepe with a rubber spatula then with your fingers, quickly flip. Cook for an additional 1 minute and remove from pan.

  • Place cooked crepe in a covered dish and repeat until batter is gone.

  • Fill with desired fillings and ENJOY!

Spinach & Mushroom Quiche Cups

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Recipe makes 6 servings, 2 quiche cups per serving.

Calories 224, Total Fat 10.5g, Protein 18g, Carbohydrates 11g, Fiber 2.5g.

Ingredients: 

  • 1–1/4 cup FlapJacked Buttermilk Protein Pancake & Baking Mix*

  • 1/2 cup water

  • 1 tbsp olive oil

  • 1/2 cup white mushrooms (chopped)

  • 1/4 cup diced red onion

  • 2 cups (fresh) baby spinach leaves

  • 4 eggs +4 egg whites

  • 1/4 cup almond milk

  • 6 pieces turkey bacon, cooked & chopped

  • 1/3 cup shredded Swiss cheese

  • salt & pepper to taste

  • Instructions: 

  • Put FlapJacked mix and seasoning in a bowl and whisk together. Add in water and stir until you have a thick, sticky dough. Place in the refrigerator.

  • Place a large skillet over medium heat.

  • Add the oil, mushrooms, onion, and season to taste with salt and pepper. Cook until onion are soft and the mushrooms are dry and lightly browned (10 minutes.)

  • Add in spinach, stir and remove from heat (until slightly wilted). Set aside to cool slightly.

  • Remove the dough from the refrigerator and cut into 12 equal pieces.

  • Lightly coat a 12-cup nonstick muffin pan with nonstick cooking spray.

  • Heat oven to 375˚F. Press and flatten each piece of dough against the rim of the cups of the muffin tin (the dough should fill out about half of the cup) and set aside.

  • Whisk the eggs, egg whites, milk, and a pinch of salt and pepper until well combined. Stir in the cheese and chopped bacon, followed by the mushroom, onion and spinach mixture.

  • Pour the egg mixture evenly between the muffin tins, filling each about halfway.

  • Place in the oven and bake for about 20 minutes (until quiches are golden brown on top and set in the middle).

  • Remove from the oven and let the pan cool for 10 minutes. Serve and ENJOY!