What can I expect? 

Most avocado toast recipes are made with white bread, which our bodies digest similarly to sugar. In addition, they’re served plain, with nothing but avocado on top. As a result, they lead to an energy spike and a hard crash, leaving you feeling worse after eating. 

But not this recipe! We swap white bread with low-carb bread that’s rich in fiber and healthy fats. Then, we add cottage cheese for extra flavor and lots of protein. This leaves you with a well-rounded meal with minimal effort. 

Just toast your bread, layer the ingredients, and add your favorite toppings. You’ll have a complete breakfast option ready to eat in no time, and you’ll feel full and energized throughout your day! 

Is Cottage Cheese Avocado Toast Healthy? 

Let’s take a look at the main ingredients: 

• Low-carb bread
• Avocado 
• Cottage cheese

Avocado is a nutritious food source, made with natural ingredients. Use it to add flavor, texture, and nutrients to a variety of recipes. 

But what about cottage cheese? Is dairy healthy?

Here’s what we know. Dairy is full of vitamins, minerals, protein, and natural fat energy. But if everyone consumed dairy all of the time, dairy farming would become abusive and unsustainable…

Let’s be mindful of our dairy intake. Buy dairy that comes from pasture-raised cows and limit consumption.

Sugar is what makes food unhealthy. 

Most avocado toast recipes are made with white flour (refined grains), which digest very similarly to sugar. 

In a single serving, you’re already up to 48g or more of sugar. Next, you’re looking at heartburn with an energy crash. (And you’ll be scouring the pantry for your next sugar snack within the hour.)

Swap the white bread with a low-carb alternative, and this recipe becomes nourishment. The ingredients provide vitamins, minerals, healthy fats, and quality, whole-food energy. 

Enjoy this cottage cheese avocado toast recipe knowing it supports your well-being. Learn more about eating less sugar here.

Cottage Cheese Avocado Toast Tips

1. Why use cottage cheese in avocado toast?

Cottage cheese adds a creamy texture and boosts protein, making the dish more filling and balanced.

2. What kind of cottage cheese works best?

Full-fat or low-fat cottage cheese works well for flavor and creaminess. Avoid fat-free versions, as they can taste bland.

3. Can I use a different bread?

Yes! Choose a low-carb bread that fits your dietary needs, such as almond flour bread, coconut flour bread, or flaxseed bread.

4. Can I prepare this ahead of time?

It’s best assembled fresh. To prep ahead, store the mashed avocado in an airtight container with a layer of lemon juice to prevent browning. Toast the bread and assemble right before serving.

5. Are there any other toppings I can add?

Absolutely! Try sliced cucumbers, radishes, smoked salmon, or even a poached egg for added flavor and variety.

6. What should I serve with this recipe? 

With fats, protein, fiber, and nutrients, this recipe is plenty filling enough to serve on its own. However, it’s also great with a side of fresh fruit, cooked turkey bacon, breakfast turkey sausage, or blueberry muffins. 

Print

Cottage Cheese Avocado Toast

Prep Time 10 minutes minutes

Cook Time 0 minutes minutes

Servings 2

Author Neutral Eating

Equipment

• Toaster

Ingredients

• 2 slices Low-carb Bread e.g., almond or coconut flour-based bread
• 1 Avocado, ripe
• ½ cup Cottage Cheese preferably full-fat
• Olive Oil just a drizzle
• Salt and pepper to taste
• Optional toppings: Cherry tomatoes halved/tomato slices, Fresh herbs (e.g., parsley, dill, or chives), Everything bagel seasoning, Lemon wedge (for drizzling)

Instructions

• Toast the low-carb bread slices in a toaster or under a broiler until golden and crisp.
• Cut the avocado in half, remove the pit, and scoop the flesh into a small bowl.
• Mash the avocado with a fork, leaving it as smooth or chunky as preferred.
• Season with salt and pepper to taste.
• Spread a layer of mashed avocado evenly over the toasted bread slices.
• Top each slice with 2-3 tablespoons of cottage cheese, spreading it gently to cover.
• Add any optional toppings like cherry tomatoes, fresh herbs, or a sprinkle of seasoning.

Notes

See Tips above recipe card for FAQ and substitutions.

DID YOU MAKE THIS RECIPE?

Please let us know how it turned out! Leave a comment and rating below!

Recipe from Neutral Eating: https://neutraleating.com/cottage-cheese-avocado-toast/

The post Cottage Cheese Avocado Toast appeared first on Neutral Eating.

What can I expect?

Most breakfast hashes are made with white potatoes, which our bodies digest very similarly to sugar. However, this sweet potato breakfast hash uses sweet potatoes, which have a lower glycemic index and prevent elevated blood sugar levels to keep your energy stable! 

Then, we mix in turkey sausage for high-quality protein to keep you satisfied for hours. We also provide the option to add eggs for even more protein and nutrients. 

Quick and easy to make, all you have to do is chop the ingredients, season, and roast until the vegetables are tender. Then, crack the eggs on top, and pop the dish back in the oven just until the whites are set. Finish with your favorite toppings, and you’ve got a foolproof breakfast or brunch in about half an hour! 

With minimal prep time and just a few dishes, this sweet potato breakfast hash is perfect for busy weekdays but is fancy enough to serve when hosting a brunch. Plus, unlike most frozen breakfast options, it’s guaranteed to keep you feeling great until your next meal. 

Is Sweet Potato Breakfast Hash healthy? 

Let’s take a look at the main ingredients: 

• Sweet potatoes
• Turkey sausage
• Onion
• Spinach
• Eggs

Turkey sausage, onion, spinach, and eggs are all nutritious food sources, made with natural ingredients. Use them to add protein, flavor, and nutrients to a variety of recipes. 

Sugar is what makes food unhealthy. 

Most breakfast hash recipes are made with white potatoes (refined grains), which digest very similarly to sugar. 

In a single serving, you’re already up to 56g or more of sugar. Next, you’re looking at heartburn with an energy crash. (And you’ll be scouring the pantry for your next sugar snack within the hour.)

Swap the white potatoes for sweet potatoes, which have a lower glycemic index, and this recipe becomes nourishment. The ingredients provide vitamins, minerals, healthy fats, and quality, whole-food energy. 

Enjoy this sweet potato breakfast hash knowing it supports your well-being. Learn more about eating less sugar here.

Sweet Potato Breakfast Hash Tips

1. Can I use uncooked sausage?

Yes! Just chop it into small pieces, and mix it in with the sweet potatoes and onions before roasting.

2. Can I make this recipe vegan?

Absolutely! Use plant-based sausage or omit the sausage entirely, and skip the eggs or use a plant-based egg substitute.

3. Can I freeze leftovers?

Yes! Freeze the cooked hash in an airtight container for up to 3 months. Reheat in the oven or a skillet for best results.

4. Can I use a different vegetable instead of spinach?

Kale or Swiss chard work well, or you can skip the greens altogether if preferred.

5. Can I use frozen sweet potatoes?

Yes, you can use frozen sweet potatoes, but make sure to thaw and drain any excess moisture before roasting.

6. Can I add other vegetables?

Absolutely! Feel free to add bell peppers, zucchini, or mushrooms for extra flavor and nutrition.

7. How can I store leftovers?

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave before serving.

8. What should I serve with this sweet potato breakfast hash? 

You can easily enjoy this recipe on its own as a filling meal. Or, pair it with a side of fresh fruit, cottage cheese waffles, or blueberry muffins.

Print

Sweet Potato Breakfast Hash

Prep Time 15 minutes minutes

Cook Time 30 minutes minutes

Servings 4

Author Neutral Eating

Equipment

• Large Baking Sheet
• Large Mixing Bowl

Ingredients

• 2 Medium Sweet Potatoes peeled and diced into small cubes (about 3 cups)
• 2 Tbsp Olive Oil
• 1/2 lb Pre-Cooked Turkey Breakfast Sausage chop or crumbled
• 1 Small Yellow Onion finely chopped
• 2 cups Fresh Spinach roughly chopped
• 1/2 tsp Paprika
• 1/4 tsp Ground Cumin
• 1/4 tsp Crushed Red Pepper Flakes optional
• Salt & Pepper to taste
• ½ Tbsp Sugar Free Maple Syrup optional
• 4 Large Eggs optional, for serving

Instructions

• Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper or lightly grease it.
• In a large mixing bowl, combine the diced sweet potatoes, olive oil, onion, paprika, cumin, crushed red pepper flakes (if using), and a pinch of salt and pepper. Toss until evenly coated. Spread the sweet potatoes out in a single layer on the baking sheet. Sprinkle in sausage.
• Roast in the oven for 25 minutes, stirring halfway through, until the sweet potatoes are tender and the sausage is browned and fully cooked.
• Remove the baking sheet from the oven and the spinach over the roasted mixture. Toss gently to combine. (If not using eggs, cook an additional 5 minutes,) If you want to add eggs, create small wells in the hash after adding the spinach. Crack eggs into the wells and return to the oven for 6–8 minutes, or until the egg whites are set but the yolks are still runny.
• Serve the roasted hash hot, garnished with fresh parsley, if desired.

Notes

 See Tips above recipe card for FAQ and substitutions.

 DID YOU MAKE THIS RECIPE?

Please let us know how it turned out! Leave a comment and rating below!

Recipe from Neutral Eating: https://neutraleating.com/sweet-potato-breakfast-hash

The post Sweet Potato Breakfast Hash appeared first on Neutral Eating.

What can I expect? 

Traditional avocado toast recipes are made with white bread, which our bodies digest similarly to sugar. As a result, they lead to an energy spike and a hard crash, leaving you feeling worse after eating. 

However, you won’t find any starchy carbs in this recipe! Instead, we use low-carb bread, made with fiber and healthy fats. Pair that with the avocado and eggs in this recipe, and you’ve got a nutrient-packed, meal that will fill you up and leave you energized until your next meal! 

Even better, this recipe comes together in minutes and can easily be adjusted to suit your flavor preferences. Mix and match different toppings, switch up the seasonings, or add your favorite protein. The options are endless, meaning you’ll never get bored! 

Is Low-Carb Avocado Toast with Egg Healthy? 

Let’s take a look at the main ingredients: 

• Low-carb bread
• Avocado
• Eggs

Avocado and eggs are nutritious food sources, made with natural ingredients. Use them to add protein, flavor, and nutrients to a variety of recipes. 

Sugar is what makes food unhealthy. 

Most avocado toast recipes are made with white bread (refined grains), which digest very similarly to sugar. 

In a single serving, you’re already up to 22g or more of sugar. Next, you’re looking at heartburn with an energy crash. (And you’ll be scouring the pantry for your next sugar snack within the hour.)

Omit the bread, and this recipe becomes nourishment. The ingredients provide vitamins, minerals, healthy fats, and quality, whole-food energy. 

Enjoy this low-carb avocado toast with egg recipe knowing it supports your well-being. Learn more about eating less sugar here.

Low-Carb Avocado Toast with Egg Tips

1. Can I make this recipe dairy-free?

Yes! Use olive oil instead of butter for cooking the eggs.

2. What are some low-carb bread options?

You can find almond flour, coconut flour, or flaxseed-based breads at specialty grocery stores or make your own at home.

3. Can I use a different protein instead of eggs?

Absolutely! Smoked salmon, turkey bacon, or grilled chicken slices are great low-carb alternatives.

4. How can I store leftovers?

If you want to prepare in advance, keep the mashed avocado in an airtight container with a layer of lemon juice to prevent browning. Assemble the toast and eggs fresh for the best results.

5. Is there a way to add more vegetables?

Yes! Add sautéed spinach, sliced cucumbers, or roasted bell peppers as additional toppings.

6. What should I serve with this recipe? 

You can easily serve this recipe on its own as a complete meal. Or, try adding a side of fresh fruit, cooked bacon, sausage, or blueberry muffins. 

Print

Avocado Toast with Egg

Prep Time 10 minutes minutes

Cook Time 5 minutes minutes

Servings 2

Author Neutral Eating

Equipment

• Toaster
• Non-stick skillet

Ingredients

• 2 slices low-carb bread e.g., almond or coconut flour-based bread
• 1 ripe avocado
• Pinch of salt and pepper
• Squeeze of lemon
• 1 tablespoon olive oil or butter for frying eggs
• 2 large eggs
• Optional toppings: Red pepper flakes, Cherry tomatoes, halved, Microgreens or arugula, Everything bagel seasoning

Instructions

• Toast the low-carb bread slices in a toaster or under a broiler until golden and crisp.
• Heat olive oil or butter in a non-stick skillet over medium heat.
• Crack the eggs into the pan and cook sunny-side up, or flip them gently for an over-easy style. Cook to your preferred level of doneness.
• While the egg is cooking, cut the avocado in half, remove the pit, and scoop the flesh into a small bowl.
• Mash the avocado with a fork until smooth (or leave it slightly chunky, as preferred).
• Season with a pinch of salt and pepper to taste. Add a squeeze of lemon juice for extra flavor and to prevent browning.
• Spread the mashed avocado evenly onto the toasted bread slices.
• Top each slice with a cooked egg.
• Sprinkle with a pinch of salt and pepper or everything bagel seasoning.
• Garnish with optional toppings like red pepper flakes, microgreens, or a sprinkle of everything bagel seasoning. (I used everything bagel seasoning)

Notes

See Tips above recipe card for FAQ and substitutions.

DID YOU MAKE THIS RECIPE?

Please let us know how it turned out! Leave a comment and rating below!

Recipe from Neutral Eating: https://neutraleating.com/avocado-toast-with-egg/

The post Avocado Toast with Egg appeared first on Neutral Eating.

What can I expect? 

Most egg bakes and egg casseroles are made with bread, potatoes, or some other form of starchy carbs. As a result, they’re loaded with sugar and leave you feeling tired and sluggish after eating. However, for this low-carb egg bake, we omit the starches entirely, instead opting for nutrient-rich ingredients and healthy fats. 

As a result, you’re left feeling full and satisfied until your next meal. Even better, all the ingredients come together with minimal prep time and bake in about 30 minutes. So, you can have a complete meal on the table in less than an hour! 

Plus, leftovers store and reheat well, making this egg bake perfect for meal prep. Fluffy, golden, and full of melty cheese, it’s so delicious you’ll forget that it’s healthy, and you’ll never be tempted to go back to frozen breakfast options again! 

Is Broccoli Cheddar Egg Bake Healthy?

Let’s take a look at the main ingredients: 

• Broccoli
• Eggs
• Shredded cheese
• Heavy cream 
• Spices

Broccoli, eggs, and spices are all nutritious food sources, made with natural ingredients. Use them to add protein, flavor, and nutrients to a variety of recipes. 

But what about heavy cream? What about the shredded cheese? Is dairy healthy?

Here’s what we know. Dairy is full of vitamins, minerals, protein, and natural fat energy. But if everyone consumed dairy all of the time, dairy farming would become abusive and unsustainable…

Let’s be mindful of our dairy intake. Buy dairy that comes from pasture-raised cows and limit consumption.

Sugar is what makes food unhealthy. 

Most egg bake recipes are made with white flour, bread, or potatoes (refined grains), which digest very similarly to sugar. 

In a single serving, you’re already up to 15g or more of sugar. Next, you’re looking at heartburn with an energy crash. (And you’ll be scouring the pantry for your next sugar snack within the hour.)

Omit the starchy carbs, and this recipe becomes nourishment. The ingredients provide vitamins, minerals, healthy fats, and quality, whole-food energy. 

Enjoy this broccoli cheddar egg bake knowing it supports your well-being. Learn more about eating less sugar here.

Broccoli Cheddar Egg Bake Tips

1. Can I make this casserole ahead of time?

Yes! You can assemble the casserole the night before, and store it in the fridge. In the morning, bake it fresh. You may need to add a few extra minutes to the baking time if it’s cold from the fridge.

2. Can I use frozen broccoli?

Absolutely! Thaw the broccoli completely, and drain excess moisture before adding it to the casserole.

3. How do I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat individual portions in the microwave for 1-2 minutes or in the oven at 350°F (175°C) for about 10 minutes.

4. Can I add meat to this casserole?

Yes! Cooked bacon, sausage crumbles, or diced ham make great additions. Layer them with the broccoli and cheese before pouring in the egg mixture.

5. Is this recipe keto-friendly?

Yes! This casserole is low in carbs and fits well within a ketogenic diet. Substitute the heavy cream with full-fat coconut milk for a dairy-free keto version.

6. What should I serve with this broccoli cheddar egg bake? 

You can easily enjoy this egg bake on its own as a complete meal. Or, try pairing it with breakfast options like fresh fruit, blueberry muffins, 4-ingredient pancakes, protein waffles, peanut butter overnight “oats,” or cottage cheese waffles. 

Print

Broccoli Cheddar Egg Bake

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Servings 6

Ingredients

• 1 medium head of broccoli chopped into small florets (about 2 cups)
• 8 large eggs
• 1 cup shredded cheddar cheese
• 1/2 cup heavy cream or milk of choice
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon ground black pepper
• 1/4 teaspoon salt
• Non-stick cooking spray or butter for greasing the pan
• ½ cup shredded cheddar cheese

Instructions

• Preheat the oven to 375°F (190°C).
• Steam the broccoli florets for 3-4 minutes, or until they’re just tender but still bright green. Let them cool slightly.
• Lightly grease an 8×8-inch baking dish with non-stick spray or butter.
• In a large bowl, whisk together the eggs, heavy cream, garlic powder, onion powder, salt, and pepper until well combined.
• Spread the steamed broccoli evenly across the bottom of the baking dish. Sprinkle the shredded cheese over the broccoli.
• Gently pour the egg mixture over the broccoli and cheese, ensuring it spreads evenly.
• Place the casserole in the preheated oven and bake for 20-25 minutes, or until the top is golden and the center is set (a knife inserted should come out clean).
• Sprinkle ½ cup of cheese on top and bake for 2 more minutes or until the cheese is melted.
• Let the casserole rest for 5 minutes before slicing. Serve warm.

Notes

See Tips above recipe card for FAQ and substitutions.

DID YOU MAKE THIS RECIPE?

Please let us know how it turned out! Leave a comment and rating below!

Recipe from Neutral Eating: https://neutraleating.com/broccoli-cheddar-egg-bake

The post Broccoli Cheddar Egg Bake appeared first on Neutral Eating.

What can I expect? 

Classic pancake recipes are made with a base of all-purpose flour and sugar, but not this version! Instead, we use protein powder and almond flour, replacing the starchy carbs with nutrient-dense ingredients. 

As a result, these protein pancakes are completely sugar-free and are full of protein, fiber, and healthy fats to keep you satisfied all morning long. In addition, all the ingredients combine in a single bowl and cook in minutes to make your mornings easy. Plus, you can prepare extras to store in the fridge or freezer for later. 

Serve them warm with your toppings of choice, and you’ll never go back to boxed or frozen pancakes again! 

Are Protein Pancakes Healthy? 

Let’s take a look at the main ingredients: 

• Protein powder
• Almond flour
• Eggs
• Unsweetened almond milk

Protein powder, almond flour, eggs, and almond milk are all natural, nutritious food sources, made with minimal ingredients. Use them as staple ingredients in a wide variety of recipes. 

Sugar is what makes food unhealthy. 

Most pancake recipes are made with white flour (refined grains), which digest very similarly to sugar. 

In a single serving, you’re already up to 22g or more of sugar. Next, you’re looking at heartburn with an energy crash. (And you’ll be scouring the pantry for your next sugar snack within the hour.)

Omit the flour, and omit the added sugar (or swap it for a sugar substitute), and this recipe becomes nourishment. The ingredients provide vitamins, minerals, healthy fats, and quality, whole-food energy. 

Enjoy this protein pancakes recipe knowing it supports your well-being. Learn more about eating less sugar here.

Protein Pancakes Tips

1. Can I make these pancakes ahead of time and store them?

Yes! You can make these pancakes in advance, and refrigerate them for up to 3 days. Reheat in a microwave or on the stovetop. They also freeze well; store them in an airtight container and freeze for up to a month.

2. Can I substitute almond flour with coconut flour?

Yes, but keep in mind that coconut flour is much more absorbent. If you use coconut flour, reduce the amount to 2 tablespoons and possibly add an extra tablespoon or two of almond milk to adjust the consistency.

3. What kind of protein powder works best?

Any plain protein powder will work, but whey, casein, or a protein blend will give the pancakes a fluffier texture. Plant-based powders may result in slightly denser pancakes but still work well.

4. Can I make this recipe vegan?

Yes! Substitute the eggs with a flax egg (1 tbsp ground flaxseed mixed with 3 tbsp water, let sit for a few minutes) and use a plant-based protein powder for a vegan-friendly version. Adjust almond milk as needed if the batter is too thick.

5. Can I use a sugar substitute in this recipe?

Yes, you can use a sugar substitute like stevia or erythritol if you prefer to sweeten the pancakes without adding extra carbs. Adjust the amount to your taste preference.

6. How can I make sure these low-carb protein pancakes are fluffy?

To ensure fluffy pancakes, make sure not to overmix the batter, and allow it to rest for a few minutes before cooking. This allows the baking powder to activate and create air pockets for fluffier pancakes.

6. What toppings go well with protein pancakes? 

Feel free to include any toppings you like best such as sugar-free pancake syrup, peanut butter, chocolate chips, chopped nuts, butter, fresh fruit, or whipped cream. 

7. What should I serve with protein pancakes? 

You can easily enjoy these pancakes on their own as a complete meal. Or, pair them with options like fresh fruit, high protein breakfast casserole, veggie breakfast casserole, or egg muffins to make them even more filling. 

The post Protein Pancakes appeared first on Neutral Eating.

What can I expect? 

Traditional waffles are made with a base of all-purpose flour and sugar, both of which are digested as starchy carbs in the body. This and the lack of protein leads to elevated blood sugar levels and a big energy crash right after eating. 

However, these protein waffles are completely sugar-free and feature a handful of simple, nutritious ingredients. As a result, they’re packed with protein, fiber, and healthy fats for a low-carb option that will keep you satisfied until lunch! 

Plus, they come together in minutes and are great for meal prep. You can even customize the flavor by adding different mix-ins and toppings to suit everyone’s preferences. Keep a batch on hand in the freezer, and you’ll never have to go back to store-bought options again! 

Are Protein Waffles Healthy?

Let’s take a look at the main ingredients: 

• Almond flour
• Eggs
• Unsweetened almond milk 

Almond flour, eggs, almond milk are all natural, nutritious food sources, made with minimal ingredients. Use them as staple ingredients in a wide variety of recipes. 

Sugar is what makes food unhealthy. 

Most waffle recipes are made with white flour (refined grains), which digest very similarly to sugar. 

In a single serving, you’re already up to 48g or more of sugar. Next, you’re looking at heartburn with an energy crash. (And you’ll be scouring the pantry for your next sugar snack within the hour.)

Omit the flour, and swap added sugar for a sugar substitute (or omit it completely), and this recipe becomes nourishment. The ingredients provide vitamins, minerals, healthy fats, and quality, whole-food energy. 

Enjoy this protein waffles recipe knowing it supports your well-being. Learn more about eating less sugar here.

Protein Waffles Tips

1. Can I add different flavors to these low-carb protein waffles?

Yes, you can customize the flavor of your waffles by adding ingredients like cinnamon, cocoa powder, or extracts like almond or coconut for a variety of flavors.

2. How can I make sure these low-carb protein waffles are crispy?

To achieve crispy waffles, make sure your waffle iron is properly preheated, and cook the waffles until they are golden brown. Avoid opening the waffle iron too soon to allow the waffles to crisp up.

3. Can I freeze these low-carb protein waffles for later?

Yes, you can freeze these waffles for later. Allow them to cool completely. Then, place them in a single layer on a baking sheet, and freeze. Once frozen, transfer them to a freezer-safe bag or container. Reheat in a toaster or oven when ready to eat.

4. Can I make these waffles dairy-free?

Yes, you can make these waffles dairy-free by using a plant-based protein powder and a plant-based milk alternative like almond milk, coconut milk, or soy milk in place of regular milk.

5. How long do these protein waffles last? 

Stored in an airtight container, leftover waffles will stay fresh in the fridge for up to 4-5 days. 

6. What toppings go well with this recipe? 

Feel free to include any toppings you like best such as maple syrup, peanut butter, chocolate chips, chopped nuts, butter, fresh fruit, or whipped cream. 

7. What should I serve with protein waffles? 

Thanks to the extra protein, you can easily enjoy these waffles on their own as a complete meal. Or, pair them with breakfast options like fresh fruit, bacon, sausage, high protein breakfast casserole, veggie breakfast casserole, or egg muffins for an even more filling meal. 

Print

Protein Waffles

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Servings 5

Author Neutral Eating

Equipment

• Waffle Iron

Ingredients

• 1/2 c Plain Protein Powder (whey, casein, plant-based
• 1/4 c Almond Flour
• 2 Eggs, whisked
• 1/2 tsp Salt
• 1 1/2 tsp Baking Powder
• 1/3 c Unsweetened Almond Milk
• 1 Tbsp Sweetener of Choice (optional)
• 1 tsp Vanilla Extract

Instructions

• Preheat your waffle iron according to the manufacturer’s instructions.
• In a mixing bowl, combine the protein powder, almond flour, eggs, baking powder, almond milk, optional vanilla extract, and optional sweetener. Mix well until you have a smooth batter.
• Lightly grease the waffle iron with cooking spray or a small amount of oil.
• Pour ¼ cup of batter onto the preheated waffle iron, spreading it evenly.
• Close the waffle iron and cook according to the manufacturer’s instructions until the waffles are golden brown and crispy.
• Repeat with the remaining batter. (Should make 5 small waffles)
• Serve the low-carb protein waffles warm with your favorite toppings.

Notes

See Tips above recipe card for FAQ and substitutions.

DID YOU MAKE THIS RECIPE?

Please let us know how it turned out! Leave a comment and rating below!

Recipe from Neutral Eating: https://neutraleating.com/protein-waffles

The post Protein Waffles appeared first on Neutral Eating.

What can I expect? 

Most pancakes feature a white flour and sugar-based batter, but not this recipe! Instead, we use a combination of almond flour and coconut flour to create the classic fluffy texture you know and love while keeping the carbohydrates low and adding fiber and healthy fats. 

Then, we add cottage cheese for extra moisture and protein. The result is a sweet flavor and soft texture that tastes just like the pancakes you grew up eating. 

Plus, there’s no mixing required. Just combine the ingredients in a blender, pulse, and cook. In 15 minutes, you’ll have a complete breakfast that’s perfect for cozy weekend mornings yet quick and easy enough for busy weekdays. 

Served warm with a variety of toppings, these cottage cheese pancakes are so delicious no one will even notice that they’re a low-carb, refined sugar-free recipe! 

Are Cottage Cheese Pancakes Healthy? 

Let’s take a look at the main ingredients: 

• Cottage cheese
• Eggs
• Almond flour
• Coconut flour

Eggs, almond flour, and coconut flour are all nutritious food sources, made with natural ingredients. Use them to add protein, structure, flavor, and nutrients to a variety of recipes. 

But what about cottage cheese? Is dairy healthy?

Here’s what we know. Dairy is full of vitamins, minerals, protein, and natural fat energy. But if everyone consumed dairy all of the time, dairy farming would become abusive and unsustainable…

Let’s be mindful of our dairy intake. Buy dairy that comes from pasture-raised cows and limit consumption.

Sugar is what makes food unhealthy. 

Most pancakes are made with white flour, which digests very similarly to sugar. 

In a single serving, you’re already up to 22g or more of sugar. Next, you’re looking at heartburn with an energy crash. (And you’ll be scouring the pantry for your next sugar snack within the hour.)

Omit the flour and additional sugar, and this recipe becomes nourishment. The ingredients provide vitamins, minerals, healthy fats, and quality, whole-food energy. 

Enjoy these low-carb cottage cheese pancakes knowing they support your well-being. Learn more about eating less sugar here.

Cottage Cheese Pancakes Tips

1. Can I use just almond flour or coconut flour?

Yes, but not 1:1. You can substitute almond or coconut flour, but using only coconut flour may make the pancakes drier. So, reduce the amount to 2 tbsp. You may also need a little more liquid (milk or eggs).

2. Are these pancakes gluten-free?

Yes, they are naturally gluten-free.

3. Can I make them ahead?

Yes! You can store leftovers in an airtight container in the fridge for up to 3 days, or freeze them for longer.

4. What toppings are good for low-carb diets?

Try sugar-free syrup, berries, sugar-free whip topping, or a dollop of Greek yogurt.

5. What if I don’t have cottage cheese?

You can substitute cottage cheese with ricotta cheese or Greek yogurt, but the texture and flavor will be slightly different. Cottage cheese adds a nice creaminess and extra protein to the pancakes.

6. Can I make the batter ahead of time?

Yes, you can prepare the batter, and store it in the fridge for up to 24 hours. Stir the batter before cooking, as the ingredients may separate slightly during storage.

7. Are these pancakes freezer-friendly?

Absolutely! Cook the pancakes, let them cool, and store them in an airtight container or freezer bag. Reheat them in a toaster or microwave when ready to eat.

8. Can I add any mix-ins to the batter?

Yes! Feel free to fold in some low-carb chocolate chips, blueberries, or nuts into the batter. Just be mindful that mix-ins might slightly increase the carb count.

9. How should I serve these pancakes? 

These pancakes are plenty flavorful on their own! However, you can also add toppings like pancake syrup, peanut butter drizzle, chocolate chips, chopped nuts, butter, fresh fruit, or whipped cream. 

10. What should I serve with cottage cheese pancakes? 

You can easily enjoy these pancakes on their own as a complete meal. Or, pair them with breakfast options like fresh fruit, bacon, sausage, high protein breakfast casserole, veggie breakfast casserole, or egg muffins for an even more filling meal. 

Print

Cottage Cheese Pancakes

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Servings 4

Author Neutral Eating

Equipment

• Blender
• Non-Stick Pan

Ingredients

• 1 cup Cottage Cheese
• 3 Eggs, large
• 3/4 cup Almond Flour
• 2 Tbsp Coconut Flour
• 1/2 tsp Baking Powder
• 1/4 tsp Vanilla Extract optional
• Pinch of Salt
• Butter or Oil, for cooking

Instructions

• In a blender, combine cottage cheese, eggs, almond flour, coconut flour, baking powder, vanilla extract, and salt. Blend until smooth.
• Heat a non-stick pan over medium heat and lightly grease with butter or oil.
• Pour 2-3 tbsp of batter for each pancake. Cook 2-3 minutes per side or until golden brown.
• Serve warm with your choice of toppings. (See Q&A for ideas.)

Notes

See Tips above recipe card for FAQ and substitutions.

DID YOU MAKE THIS RECIPE?

Please let us know how it turned out! Leave a comment and rating below!

Recipe from Neutral Eating: https://neutraleating.com/cottage-cheese-pancakes/

The post Cottage Cheese Pancakes appeared first on Neutral Eating.

What can I expect? 

Traditional blueberry muffins are made with white flour and granulated sugar, meaning they’re loaded with simple carbs that lead to a sugar rush and energy crash later. But you won’t find that with this recipe! 

Instead, we use almond flour to create the fluffy batter while adding fiber and healthy fats. Then, we swap granulated sugar with a sugar substitute. As a result, you get the soft texture and sweet flavor you love and none of the sugar you don’t. 

Plus, these muffins come together with minimal prep time and a quick cooking time, meaning you can be in and out of the kitchen in 30 minutes! Great to make in bulk and keep on hand, these healthy blueberry muffins are far better than store-bought options and are the perfect meal prep option for busy weeks. 

Are Low-Carb Blueberry Muffins Healthy? 

Let’s take a look at the main ingredients: 

• Blanched almond flour
• Sweetener
• Eggs
• Unsweetened almond milk
• Blueberries

Almond flour, eggs, almond milk, and blueberries are all nutritious food sources, made with natural ingredients. Use them to add protein, structure, flavor, and nutrients to a variety of recipes. 

Sugar is what makes food unhealthy. 

Most blueberry muffin recipes are made with sugar white flour (refined grains), which digest very similarly to sugar. 

In a single serving, you’re already up to 60g or more of sugar. Next, you’re looking at heartburn with an energy crash. (And you’ll be scouring the pantry for your next sugar snack within the hour.)

Swap the flour with nutrient-rich almond flour, and use a sugar substitute. Then, this recipe becomes nourishment. The ingredients provide vitamins, minerals, healthy fats, and quality, whole-food energy. 

Enjoy these low-carb blueberry muffins knowing they support your well-being. Learn more about eating less sugar here.

Low-Carb Blueberry Muffins Tips

1. What is the texture of these muffins like?

Since almond flour is more dense than traditional flour, the muffins will have a moist, tender crumb with a slight nuttiness. They won’t be as fluffy as regular flour muffins but are deliciously soft and rich.

2. Can I replace almond flour with another flour in this recipe?

If you need a substitute for almond flour, coconut flour would be the closest low-carb alternative, but you’ll need to adjust the quantities (use much less coconut flour and more liquid/eggs). However, to keep the recipe almond flour-based, substitutions aren’t recommended.

3. Can I add other flavors or ingredients to the muffins?

Yes! You can add lemon zest, vanilla extract, or almond extract to enhance the flavor. You can also include sugar-free chocolate chips, chopped nuts, or seeds if desired.

4. How do I prevent the muffins from being too dense?

Make sure not to overmix the batter. Stir just until the ingredients are combined. Also, make sure your baking powder and baking soda are fresh, as this will help give the muffins some rise and a lighter texture.

5. Can I use frozen blueberries?

Yes, frozen blueberries can be used. Just make sure to gently fold them into the batter to avoid overmixing and color bleeding. You can also toss them in a bit of almond flour to help prevent them from sinking to the bottom.

6. How do I store these muffins?

Store these muffins in an airtight container at room temperature for up to 3 days, or refrigerate for up to a week. You can also freeze them for up to 2 months; thaw at room temperature or gently warm in the microwave.

7. What should I serve with blueberry muffins? 

These muffins can easily be enjoyed on their own as a breakfast or snack. Some people like to top them with butter or jelly. However, if you want to serve them as part of a complete meal, try pairing them with protein-rich options such as Starbucks egg bites copycat, air fryer egg frittata, or egg muffins. 

Print

Blueberry Muffins (low carb)

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Servings 12 muffins

Author Neutral Eating

Equipment

• Muffin Tin

Ingredients

• 2 1/2 cups Blanched Almond Flour
• 1 1/2 tsp Baking Powder
• 1/4 tsp Salt
• 1/2 cup Granulated Erythritol (or monk fruit sweetner)
• 3 Eggs, large
• 1/3 cup Unsweetened Almond Milk
• 1/3 cup Coconut Oil or Butter, melted
• 1 tsp Vanilla Extract
• 1 cup Blueberries, fresh or frozen
• 1 Lemon Zest (optional)

Instructions

• Preheat your oven to 350°F (175°C) and line a 12-cup muffin tin with paper liners or grease the muffin cups well.
• In a large mixing bowl, whisk together the almond flour, baking powder, salt, and erythritol.
• In a separate bowl, whisk the eggs, melted coconut oil (or butter), almond milk, and vanilla extract until fully combined.
• Slowly pour the wet ingredients into the dry ingredients, stirring until a thick batter forms. Do not over mix.
• Gently fold in the blueberries. If using frozen blueberries, you can coat them lightly with almond flour before adding to the batter to prevent them from sinking to the bottom.
• Divide the batter evenly among the 12 muffin cups.
• Bake for 20-25 minutes, or until the tops of the muffins are golden brown and a toothpick inserted into the center comes out clean.
• Allow the muffins to cool in the pan for 5 minutes before transferring them to a wire rack to cool completely.

Notes

See Tips above recipe card for FAQ and substitutions.

DID YOU MAKE THIS RECIPE?

Please let us know how it turned out! Leave a comment and rating below!

Recipe from Neutral Eating: https://neutraleating.com/blueberry-muffins/

The post Blueberry Muffins appeared first on Neutral Eating.

What can I expect? 

The standard breakfast casserole uses starchy carbs like potatoes or bread as a binder to hold all the ingredients together, but not this recipe! Instead, we use a blend of eggs, cottage cheese, and shredded cheese to bind the dish. As a result, it’s high-protein, low-carb, and full of nutrients. 

All you have to do is sauté the vegetables, brown the sausage, whisk, and bake. In just an hour you’ll have a filling, family-friendly meal ready to eat! Plus, dishes are minimal and prep time is quick, allowing you to get in and out of the kitchen fast. 

Even better, this dish makes enough to feed a crowd, and leftovers store well. So, you can cook once, and enjoy quick, nutritious meals for several days. Savory, cheesy, and soft in the center with a golden exterior, this recipe is far better than any frozen breakfast option and is so delicious it’s guaranteed to be devoured by everyone in your family! 

Is High Protein Breakfast Casserole Healthy? 

Let’s take a look at the main ingredients:

• Chicken sausage
• Bell peppers
• Onion
• Eggs
• Cottage cheese
• Shredded cheese

Chicken sausage, bell peppers, onion, and eggs are all nutritious food sources, made with natural ingredients. Use them to add protein, flavor, and nutrients to a variety of recipes. 

But what about cottage cheese? What about the shredded cheese? Is dairy healthy?

Here’s what we know. Dairy is full of vitamins, minerals, protein, and natural fat energy. But if everyone consumed dairy all of the time, dairy farming would become abusive and unsustainable…

Let’s be mindful of our dairy intake. Buy dairy that comes from pasture-raised cows and limit consumption.

Sugar is what makes food unhealthy. 

Most breakfast casserole recipes are made with white potatoes or bread (refined grains), which digest very similarly to sugar. 

In a single serving, you’re already up to 11g or more of sugar. Next, you’re looking at heartburn with an energy crash. (And you’ll be scouring the pantry for your next sugar snack within the hour.)

Omit the potatoes and bread, and this recipe becomes nourishment. The ingredients provide vitamins, minerals, healthy fats, and quality, whole-food energy. 

Enjoy this high protein breakfast casserole knowing it supports your well-being. Learn more about eating less sugar here.

High Protein Breakfast Casserole Tips

1. Can I use a different type of cheese in this recipe? 

Yes, you can substitute cheddar cheese with other types of cheese like mozzarella, feta, or Swiss cheese based on your preference.

2. Can I add other vegetables to this casserole?

Absolutely! Feel free to customize the casserole by adding spinach, mushrooms, tomatoes, or any other vegetables you enjoy.

3. How long can I store the leftovers?

You can store the leftovers in an airtight container in the refrigerator for up to 3-4 days. Simply reheat in the microwave or oven before serving.

4. Is this recipe suitable for meal prep?

Yes, this casserole is great for meal prep. You can make it ahead of time, cut it into portions, and store them for quick and easy breakfasts throughout the week.

5. Can I make this casserole ahead of time?

Yes! You can assemble the casserole the night before, and refrigerate it. In the morning, simply bake it as directed. You can also bake it fully ahead of time, and store it in the fridge for up to 4 days. Or, freeze the casserole for up to 3 months. Reheat slices in the microwave or oven.

6. Can I use another type of sausage?

Absolutely! Turkey sausage, pork sausage, or even plant-based sausages are great alternatives. Just ensure the sausage is pre-cooked if it’s not raw.

7. Can I use egg whites instead of whole eggs?

Yes, you can substitute the whole eggs with egg whites if you prefer. Use about 2 1/4 cups of egg whites (or around 14 egg whites) to replace the 12 whole eggs.

8. What can I serve with this high protein breakfast casserole? 

Made with protein, healthy fats, and fiber, this recipe is plenty filling enough to serve on its own. However, if you want to prepare a breakfast spread, try pairing it with fresh fruit, 4-ingredient pancakes, peanut butter overnight “oats”, bacon, or sausage links. 

Print

High Protein Breakfast Casserole

Prep Time 15 minutes minutes

Cook Time 45 minutes minutes

Servings 12

Author Neutral Eating

Equipment

• 1 13×9 Baking Dish
• 1 Skillet

Ingredients

• 1 Tbsp Olive Oil
• 1 lb Chicken Sausage, ground/remove casing (precooked or frozen)
• 2 Bell Peppers, diced
• 1/2 Onion, diced
• 12 Eggs, large
• 2 c Cottage Cheese, low or full fat (low or full fat)
• 1 1/2 Shredded Cheese (cheddar, mozzarella, colby jack, blend)
• 1/2 tsp Salt
• 1/4 tsp Pepper

Instructions

• Preheat the oven to 375°F (190°C) and lightly spray a 3×13 baking dish.
• Heat a skillet over medium heat, add olive oil, pinch of salt, and sauté the diced onion and bell peppers for 3–4 minutes until softened.
• Add the sausage and cook until browned and fully cooked through. If using pre-cooked sausage, sauté just to warm them up with the vegetables. Set aside.
• In a bowl, whisk the eggs and then stir in the cottage cheese, cheddar cheese, sausage, bell peppers, onions, salt, and pepper.
• Pour the egg mixture in the baking dish.
• Bake in the preheated oven for about 30-35 minutes or until the casserole is set and lightly browned on top.
• Once done, remove from the oven and let it cool for a few minutes before slicing and serving.

Notes

See Tips above recipe card for FAQ and substitutions.

DID YOU MAKE THIS RECIPE?

Please let us know how it turned out! Leave a comment and rating below!

Recipe from Neutral Eating: https://neutraleating.com/high-protein-breakfast-casserole/

The post High Protein Breakfast Casserole appeared first on Neutral Eating.

What can I expect? 

Standard waffles are made with a base of all-purpose flour and sugar, both of which are digested as starchy carbs, leading to elevated blood sugar levels, a sugar crash, and hunger soon after eating. Not this recipe, though! Instead, we use just a handful of nutritious ingredients and a sugar substitute to create the sweet flavor and crisp exterior you love. 

Even better, all the ingredients combine in a food processor or blender, making prep unbelievably easy. Then, the waffles cook in minutes, and they store well. So, you can make a large batch to keep on hand for quick breakfasts throughout the week. You’ll never go back to frozen store-bought waffles again! 

Enjoy them on their own, or load them up with your favorite toppings. Either way, you’ll have a tasty option that’s guaranteed to keep you satisfied until lunch. 

Are Cottage Cheese Waffles Healthy? 

Let’s take a look at the main ingredients: 

• Cottage Cheese
• Eggs
• Oat Flour

Eggs and oat flour are all natural, nutritious food sources, made with minimal ingredients. Use them as staple ingredients in a wide variety of recipes. 

But what about cottage cheese? Is dairy healthy?

Here’s what we know. Dairy is full of vitamins, minerals, protein, and natural fat energy. But if everyone consumed dairy all of the time, dairy farming would become abusive and unsustainable…

Let’s be mindful of our dairy intake. Buy dairy that comes from pasture-raised cows and limit consumption.

Sugar is what makes food unhealthy. 

Most waffle recipes are made with white flour (refined grains), which digest very similarly to sugar. 

In a single serving, you’re already up to 48g or more of sugar. Next, you’re looking at heartburn with an energy crash. (And you’ll be scouring the pantry for your next sugar snack within the hour.)

Omit the flour, swap added sugar for a sugar substitute (or omit it completely), and this recipe becomes nourishment. The ingredients provide vitamins, minerals, healthy fats, and quality, whole-food energy. 

Enjoy this cottage cheese waffles recipe knowing it supports your well-being. Learn more about eating less sugar here.

Cottage Cheese Waffles Tips

1. Can I substitute almond or coconut flour?

Yes, you can substitute other low-carb flour options. However, keep in mind that texture and flavor might vary slightly.

2. Will the waffles taste like cottage cheese?

No, the cottage cheese flavor is very mild and mostly undetectable once blended. It adds protein and a fluffy texture without overpowering the taste.

3. Can I make these waffles ahead of time?

Absolutely! You can make a batch, and store them in an airtight container in the fridge for up to 3 days. Reheat them in a toaster or oven to maintain their crispness.

4. Can I freeze the waffles?

Yes, these waffles freeze well. Let them cool completely. Then, stack them with parchment paper in between each waffle, and place them in a freezer-safe bag. They can be frozen for up to 3 months. Reheat directly from frozen in a toaster or oven.

5. Are these waffles keto-friendly?

Yes, these waffles are low-carb and keto-friendly, thanks to the oat flour, which is low in carbs compared to traditional wheat flour.

6. Can I make these waffles dairy-free?

You can substitute the cottage cheese with dairy-free cottage cheese alternatives or silken tofu. However, the texture may differ slightly.

7. How do I make the waffles crispier?

To achieve extra crispy waffles, cook them for a bit longer in the waffle iron, or place the finished waffles in a preheated oven at 200°F for a few minutes to dry them out further.

8. What size waffle maker?

A standard-size waffle iron, which typically makes waffles around 7-8 inches in diameter or 4 square waffles. If you have a mini waffle maker (about 4 inches), you can adjust by pouring less batter and cooking more waffles. For a 4-inch waffle maker, you should pour about 2-3 tablespoons of batter per waffle. This will help avoid overfilling and ensure that the waffles cook evenly without spilling over the edges.

9. What toppings should I add? 

These waffles are tasty enough to serve all on their own. However, they’re also great with toppings like sugar-free syrup, peanut butter, almond butter, sugar-free chocolate chips, fresh fruit, or even whipped cream! 

10. What should I serve with cottage cheese waffles?

Thanks to their high protein content, these waffles are plenty filling enough on their own. That said, if you’re feeling extra hungry or feeding a crowd, they pair well with other breakfast options like fresh fruit, Starbucks egg bites, or veggie breakfast casserole.

Print

Cottage Cheese Waffles

Prep Time 10 minutes minutes

Cook Time 15 minutes minutes

Servings 4

Equipment

• Waffle Iron

Ingredients

• 1 cup Cottage Cheese
• 3 Eggs large
• 1 cup Oat Flour
• 1 tsp Baking Powder
• 1 tsp Vanilla Extract
• 1 Tbsp Sweetener optional
• 1/4 tsp Salt
• Cooking Spray or Butter for greasing waffle iron

Instructions

• Preheat waffle iron.
• In a blender or food processor, combine the cottage cheese, eggs, flour, baking powder, vanilla extract, sweetener (if using), and salt. Blend until smooth and fully combined.
• Lightly spray the waffle iron with cooking spray or brush it with melted butter to prevent sticking.
• Pour about ¼ cup of the batter into the preheated waffle iron and close the lid. Cook for 3-5 minutes or until the waffles are golden brown and crispy on the edges. Adjust the time based on your waffle iron’s settings.
• Carefully remove the waffles and serve them warm with your choice of toppings, such as fresh berries, sugar-free syrup, or a dollop of whipped cream

Notes

See Tips above recipe card for FAQ and substitutions.

DID YOU MAKE THIS RECIPE?

Please let us know how it turned out! Leave a comment and rating below!

Recipe from Neutral Eating: https://neutraleating.com/cottage-cheese-waffles/

The post Cottage Cheese Waffles appeared first on Neutral Eating.