Cauliflower Shepherd’s Pie

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Cauliflower Shepherd's Pie
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Calorie 300-350 kcal
Meal Type Anytime Meal
Preparation Style Casserole
Prep Time 10 minutes
Cook Time 30 minutes
Servings
servings
Ingredients
Calorie 300-350 kcal
Meal Type Anytime Meal
Preparation Style Casserole
Prep Time 10 minutes
Cook Time 30 minutes
Servings
servings
Ingredients
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Instructions
  1. Heat oven to 350 degrees.
  2. Brown ground beef in a frying pan, then drain fat.
  3. Bring 5-6 cups water to a boil in a large pot.
  4. Cut cauliflower into flowerettes and place in boiling water.
  5. Cook 5-10 minutes or until soft.
  6. Thoroughly rinse black beans in a strainer until water runs clear.
  7. Remove ground beef from frying pan.
  8. Add chopped mushroom and onion, cook until translucent.
  9. Add black beans and ground beef to vegetable mixture.
  10. Cook another 2 minutes, season with salt/pepper/chili seasoning if desired.
  11. Remove cauliflower and drain the water.
  12. Add cottage cheese and mash well.
  13. Spread meat mixture in a 9 x 9 pan, layer cauliflower mixture on top.
  14. Bake at 350 degrees for 25-30 minutes.
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Baked Protein Pancakes

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Baked Protein Pancakes
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Calorie 400-450 kcal
Preparation Style Baked Good
Prep Time 10 minutes
Cook Time 20 minutes
Passive Time 5 minutes
Servings
servings
Ingredients
Calorie 400-450 kcal
Preparation Style Baked Good
Prep Time 10 minutes
Cook Time 20 minutes
Passive Time 5 minutes
Servings
servings
Ingredients
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Instructions
  1. Heat oven to 350 degrees.
  2. Lightly grease a cooking sheet/jellyroll pan (12 x 17 in) with coconut oil.
  3. In a blender, grind oats, baking powder and flax seeds; transfer to mixing bowl.
  4. Put egg white and cottage cheese in blender, blend until well mixed; transfer to mixing bowl.
  5. Mix wet with dry ingredients until everything is mixed; pour into baking sheet.
  6. Bake for 15-20 minutes or until a toothpick inserted in middle comes out clean.
  7. Let cool 5-10 minutes.
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Egg Muffins

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Egg Muffins
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Calorie 100-150 kcal
Meal Type Snack
Preparation Style Baked Good, Grab and Go
Prep Time 10 minutes
Cook Time 20 minutes
Servings
Ingredients
Calorie 100-150 kcal
Meal Type Snack
Preparation Style Baked Good, Grab and Go
Prep Time 10 minutes
Cook Time 20 minutes
Servings
Ingredients
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Instructions
  1. Preheat oven to 350 degree F.
  2. Shred meat and brown in a frying pan.
  3. Rinse and drain spinach.
  4. Sautee mushrooms, spinach and onion in the frying pan.
  5. Whisk eggs and egg whites.
  6. Combine eggs, meat, vegetables and cheese.
  7. Lightly grease muffin pan (or use silicon pan)
  8. Fill each muffin pan 3/4 full
  9. Bake for 15-20 minutes or until muffins brown
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Protein pancakes

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Protein pancakes
A delicious breakfast option that's packed with protein and fibre. Guaranteed to keep hunger at bay.
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Calorie 350-400 kcal
Preparation Style Stovetop
Prep Time 2 minutes
Cook Time 10 minutes
Servings
serving
Ingredients
Calorie 350-400 kcal
Preparation Style Stovetop
Prep Time 2 minutes
Cook Time 10 minutes
Servings
serving
Ingredients
Votes: 0
Rating: 0
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Instructions
  1. For best results, grind oats in blender until powderlike.
  2. Add all ingredients into large bowl and stir until thoroughly mixed (alternatively, add all ingredients to a blender and mix)
  3. Cook like regular pancakes, using coconut oil or cooking spray.
  4. Top with E.D. Smith low-carb sugar (or the like).
  5. ** You can substitute Greek Yogourt for Cottage Cheese **
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