Low Carb Mashed Potatoes

low carb mashed potatoes

*Serves 6

Per Serving(1 cup): Calories 98, Carbs 15g, Protein 7.5g, Total Fat 1.5g, Fiber 2.5g


  • 2 cups red potatoes, diced

  • 4 large cloves garlic, peeled and quartered

  • 1 large head cauliflower, separated into florets (about 4 cups)

  • 1 1/2 tablespoons I Can’t Believe It’s Not Butter Lite

  • 1 pkt or 1 scoop Unjury Protein Powder Chicken Soup Flavor

  • 1/3 cup nonfat Greek yogurt

  • Salt and pepper, to taste

  • For the garnish: Fresh chives, chopped


  • Add diced potatoes and garlic to a large pot of boiling water, cook for about 10 minutes.

  • Then add cauliflower; cook for an additional 7-10 minutes, or until both the potatoes and cauliflower are tender.

  • Remove from heat, drain the contents of the pot, and transfer mixture to a large bowl.

  • Put Unjury Protein Powder into 8oz of warm water, stir. (Don’t use very hot water or texture will be affected.)

  • Add butter, Unjury, yogurt, salt, and pepper to the large bowl mixture.

  • Using a hand mixer, whip to desired consistency.

  • Garnish with fresh chives and serve.

Turkey Cranberry Meatballs

turkey meatballs .jpg

*Serves 7 

Serving size 4 Meatballs: Calories 214, Protein 16g, Total Fat 6g, Carbs 20g, Fiber: 1g


  • 1 cup of barbecue sauce

  • 1 egg white

  • 1 (20 ounce) package extra lean ground turkey

  • 3 green onions, chopped small

  • 1 Tablespoon of reduced sodium soy sauce

  • 1/2 cup of dried cranberries (craisins)

  • salt and pepper to taste

  • nonstick cooking spray


  • In a medium bowl place the egg white and beat lightly.

  • Add uncooked ground turkey, green onion, craisins, soy sauce, salt and pepper.

  • Mix well with a large spoon or your hands until well blended.

  • Shape into 28 balls.

  • Spray large nonstick skillet with nonstick cooking spray.

  • Add your meatballs to the skillet; cook over medium high heat for 10 to 12 minutes or until meatballs are no longer pink in center, carefully turning occasionally to brown evenly.

  • Pour your BBQ sauce over your meatballs and stir them around until they are all completely covered. Place the lid on and let them simmer on low heat for about 3 minutes.

  • Serve with toothpicks.




Per Serving (1/2 cup): Calories 163, Protein 11g, Total Fat 10g, Carbs 11g


  • 3 Perfect 10 Healthy Grain Bagels, cubed

  • 3 tablespoons olive oil

  • 1 cup chopped onion

  • 6 large garlic cloves, roughly chopped

  • 1/2 pound lowfat turkey sausage

  • 3/4 cup chopped celery

  • 2 ½ teaspoons dried sage,

  • 1 ½ teaspoons dried rosemary

  • ½ teaspoon dried thyme leaves

  • 1/3 cup fresh parsley

  • 1 red apple, cored and chopped

  • 3/4 cup dried cranberries

  • 1 cup Sharp Light Cheddar, cut into 1-inch chunks

  • 3/4 cup turkey stock


  • Preheat oven to 350°F.

  • Spread bagel cubes in single layer on large baking sheet. Bake for about 7 minutes or until nicely toasted.

  • Transfer to large bowl and set aside.

  • Heat large skillet over medium-high heat. Add oil, onions and garlic cook, stirring, for several minutes until onions are golden. Add sausage, breaking up with spoon, and cook until evenly browned. Add celery, sage, rosemary and thyme; cook, stirring, for 2 minutes to blend flavors.

  • Pour sausage mixture over bread cubes.

  • Mix in apple, cranberries, parsley and cheese.

  • Drizzle with turkey stock and toss together lightly.

  • Let cool. Spoon stuffing into turkey, loosely filling cavity.

Mashed Potatoes


*Yields 2 cups

Per Serving (2 cups): Calories 96, Protein 6.5g, Total Fat 2g, Net Carbs 9g


  • 4 cups cauliower (340g)

  • 1/2 cup unsweetened almond milk

  • 1 garlic clove

  • 1/2 tsp pepper

  • salt to taste


  • Cut cauliower into small pieces and place into a microwavable bowel.

  • Microwave cauliower covered for 5 minutes, then blend all ingredients together.

  • You can add any other spices you like.



*Yields 2 Cups( 1 serving)   

Per Serving: Calories 216, Protein 9g, Total Fat 11g, Carbs 6g


  • 3 cups unsweetened almond milk

  • 2 large eggs

  • 1/3 cup splenda

  • 1 tsp cornstarch

  • 1 tbsp vanilla extract

  • 3 oz spiced rum

  • 1 tbsp ground nutmeg, for garnish


  • Heat 2-1/2 cups almond milk in a medium saucepan. Add the vanilla extract to the saucepan and simmer over medium heat.

  • In a large bowl, whisk the eggs, splenda and cornstarch until it turns light yellow. Temper the eggs by gradually pouring the hot milk mixture, about 1 cup at a time, into the egg mixture, whisking constantly (this is important, otherwise you’ll make scrambled eggs).

  • Pour the mixture back into the pan. Place over medium heat and stir constantly with a wooden spoon until it begins to thicken, about 6-7 minutes.

  • Remove from heat and immediately stir in the remaining 1/2 cup milk to stop the cooking.

  • Let it cool and transfer to a pitcher, add rum and chill until ready to serve.

Pumpkin Pie Tarts

pumpkin pie.jpeg

*Serves 1 

Per Serving: Calories 142, Protein 11g, Total Fat 7g, Carbs 11g



  • 1 Oh Yeah! One Pumpkin Pie Bar

  • 1/4 scoop Quest Vanilla Protein Powder

  • 6 tablespoons unsweetened almond milk

  • 1/2 cup pumpkin purée

  • 1/4 cup zero-calorie sweetner

Tart Shell:

  • 1/2 scoop Quest Vanilla Protein Powder

  • 1 tablespoon cold butter

  • 2 tablespoons oat flour

  • 1 tablespoon almond flour

  • 1 tablespoon cold water

  • 1/2 teaspoon zero-calorie sweetener

  • 4 (3-inch) tart molds


  • Filling: In a microwave-safe bowl, add unwrapped Quest Bar® and almond milk. Microwave for 1 minute. In a blender, add melted mixture, Quest Protein Powder, pumpkin purée and sweetener. Blend for 10 seconds, or until smooth.

  • Place in refrigerator for 10 minutes.

  • Tart Shell: Preheat oven to 350°F. Cut butter into tiny cubes. In a medium bowl, add Quest Protein Powder®, butter, oat our, almond our, water, sweetener and salt. Knead until a ball of dough is formed.

  • Wrap dough ball in plastic wrap and refrigerate for 30 minutes.

  • Remove dough and cut into 4 equal parts. Press dough into each mold. Bake for 8 minutes.

  • Let cool for 2 minutes. Remove shells from molds and invert onto a nonstick baking sheet. Bake for 6 minutes.

  • Assembly: Divide lling into tart shells. Bake for 6 minutes. Let cool for 5 minutes.

  • Refrigerate for at least 20 minutes before serving

Cinnamon Cream Cheese Dip


One serving is 2 tablespoons.  

Calories 30, Protein 2g, Total Fat 2g, Net Carbs 1g.



  • In a medium bowl, add Quest Protein Powder, cream cheese, almond milk, sweetener, and cinnamon.

  • Mix ingredients until smooth.

Jalapeno Poppers


Recipe makes 16 poppers, one serving is 2 poppers.  

Calories 60, Protein 7g, Total Fat 2g, Net Carbs 3g.


  • 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 Teaspoon Garlic Powder

  • Pinch of Salt & Pepper

  • 1 Egg White, Lightly Whisked

  • Nonstick Cooking Spray


  • Preheat oven to 350°F. Slice each jalapeno 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 jalapeno half.

  • Place egg white in a bowl that's big enough to fit one of the jalapeno halves.

  • Dip each jalapeno 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.



Recipe makes 6 servings. 1 serving is . cup. 

Calories 140, Calories from Protein 44 (32%), Protein 11g, Total Fat 1g, Carbohydrates 20g, Sugars 3g.


  • 2 Scoops or 2 Packets UNJURY® Unflavored

  • 1 Box KRAFT® Stove Top Stuffing Mix

  • 1 3/4 Cup Warm Water


  • Mix 2 scoops or 2 packets of UNJURY® with 1 3/4 cup of warm water.

  • Shake or stir until dissolved.

  • Empty the box of stuffing into a microwave safe bowl.

  • Pour the UNJURY® mixture over the stuffing.

  • Microwave the stuffing mix in 45 second increments, stirring after each one.

  • Continue until the stuffing is heated through.

  • Fluff with a fork, and enjoy!

Protein Gravy


Recipe makes 4 servings. 1 serving is 1/3 cup. 

Calories 45, Calories from Protein 24 (53%), Protein 6g, Total Fat 1g, Carbohydrates 3g, Sugars 0g.


  • 1 Cup HEINZ® Homestyle Gravy - Roasted Turkey

  • 1 Scoop or 1 Packet UNJURY® Unflavored

  • 1/4 Cup Water


  • Put the gravy in a microwave-safe container.

  • Microwave until the temperature of the gravy is below 140 degrees.

  • While the gravy is warming, mix the UNJURY® with the water until dissolved.

  • Once the gravy has cooled to below 140 degrees, stir in the UNJURY® and water mixture.

  • Enjoy!

Sweet Potato Mash


Recipe makes 1 serving; 1 serving is . cup. 

Calories 190, Calories from Protein 52 (38%), Protein 18g, Total Fat 0g, Carbohydrates 29g, Sugars 8g.


  • 1/2 Scoop or 1/2 Packet

  • UNJURY Vanilla

  • I small-sized Sweet potato

  • A dash of Cinnamon


  • Scrub the outside of the potato gently to prepare for cooking.

  • Using a fork, poke holes randomly through the potato skin.

  • Place potato in a microwave-safe container and microwave on high for 4-5 minutes.

  • Remove cooked potato and split down the middle with a knife.

  • Mash the cooked potato with a fork, moving the skin to the side for removal.

  • Discard skin and let mash potato cool to 140 degrees or below.

  • Add 1/2 scoop of UNJURY Vanilla to mashed potato and stir to combine.

  • Sprinkle with ground cinnamon and serve!

Chicken Mashed Potatoes


Recipe makes 2 servings; 1 serving is ½ cup.

Calories 110, Calories from Protein 52 (47%), Total Fat 0g, Cholesterol < 5mg, Sodium 420mg, Carbohydrates 12g, Sugars 4g,

Protein 13g.


  • 1/3 Cup Instant mashed potatoes

  • 1/3 Cup Water

  • 1/2 Cup Skim Milk

  • 1 Scoop or 1 Packet UNJURY Chicken Soup


  • Combine water and potato flakes in microwave safe bowl.

  • Heat on high until almost boiling according to microwave chart.

  • Add ½ cup of milk.

  • Stir with fork until potatoes are smooth and cool until temperature is 140 degrees or below.

  • Mix in 1 scoop of UNJURY Chicken Soup

  • Stir until combined and smooth, enjoy!

Green Bean Casserole


Recipe makes 12 servings; 1 serving is 1 mini casserole (1/2 cup)

Calories 110, Calories from Protein 28 (25%), Protein 7g, Total Fat 4.5g, Sodium 390mg, Carbohydrates 10g, Sugars 1g.


  • 3 Scoops or 3 Packets UNJURY® Unflavored

  • 2 Cans Green Beans, drained, no salt added

  • 1 Can Campbells 98% Fat Free Cream of Mushroom Soup

  • 3/4 Cup Skim Milk

  • 1 1/2 Cups French's Original Fried Onions


  • Preheat your oven to 350 degrees.

  • Mix 3 scoops of UNJURY® Unflavored with 3/4 cup of skim milk. Add one scoop at a time while stirring constantly.

  • Empty the Cream of Mushroom soup, green beans, onions and UNJURY®/milk mixture into a bowl. Stir until well incorporated.

  • Line a muffin pan (enough for 12 servings) with cupcake paper.

  • Divide the green bean mixture evenly between the "muffins."

  • Bake for 30 minutes, let cool for 10.


Vegetable Dip


Recipe makes 5 servings; 1 serving is approximately 2 Tablespoons.

Calories 35, Protein 5g, Total Fat 0g, Carbohydrates 4g, Sugars 0g.


  • 1 Packet or 1 Scoop UNJURY Chicken Soup

  • 1/2 Cup Sour cream, fat free


  • Measure ½ cup fat free sour cream.

  • Stir in 1 scoop or packet Chicken Soup Flavor UNJURY until well combined

  • Use as dip for fresh vegetables (cucumbers, carrots, etc), crackers or pretzels, or on top of a baked potato.