Side Dishes

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.




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.

Crispy Baked Spring Rolls


Recipe makes 3 servings, 2 rolls is one serving.  

Calories 184, Protein 18g, Total Fat 3.5g, Carbohydrates 25g.


  • 1/2 Tablespoon Minced Garlic

  • 1 Tablespoon Olive Oil

  • 1 Scallion, Chopped

  • 1 Teaspoon Minced Fresh Ginger

  • 1/2 Pound Ground Chicken

  • 1/2 Cup Shiitake Mushrooms, Sliced

  • 6 Nasoya Egg Roll Wrappers

  • 1/2 Teaspoon Sesame Oil

  • 1/2 Cup Green Cabbage, Finely Shredded

  • 1 Tablespoon Hoisin Sauce

  • 1/4 Cup Walden Farms Sesame Ginger Dressing


  • Preheat oven to 400ºF.

  • Saute the garlic, ginger, sesame and olive oils in large saute pan, set over medium-low heat. Add the chicken to the pan, breaking it apart into small pieces, and saute until fully cooked. Add the mushrooms to the pan and saute just until wilted. Remove the pan from the heat and drain out any liquid.

  • Stir in the green cabbage, scallions, and hoisin sauce until thoroughly combined. Transfer mixture to a large bowl and let it cool for 10 minutes.

  • Arrange the spring roll wrappers on a dry work surface then place 3 to 4 tablespoons of the chicken mixture in the center of each of the spring roll wrappers. Roll the wrappers around the mixture, folding the edges inward. Before your final fold, dip your fingers in water and then moisten the outer edge of the wrapper to seal the spring roll shut.

  • Arrange the spring rolls in a single layer on a baking sheet lined with parchment paper or a nonstick baking mat. Brush the tops of the rolls with olive oil then bake them for 10 to 12 minutes, rotating after 6 minutes, until they're golden brown and crispy.

  • Remove the spring rolls from the oven and serve them immediately with our Walden Farms Sesame Ginger Dressing.



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!

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.