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? 

Most breakfast casserole recipes are packed with starchy carbs in the form of bread or potatoes, but not this version! Instead, we pack it full of nutritious veggies and bind everything together with calcium-rich dairy and plenty of eggs. 

All you have to do is sauté the vegetables, combine the ingredients, and bake. With minimal prep time and a total time of less than an hour, you can have a nutritious, high-protein recipe that makes enough to feed the whole family. 

Plus, leftovers store and reheat well, making this veggie breakfast casserole perfect for meal prep. Loaded with melty cheese, this recipe is so flavorful and delicious that picky eaters won’t even realize they’re eating their veggies! 

Is Veggie Breakfast Casserole Healthy? 

Let’s take a look at the main ingredients: 

• Spinach
• Zucchini
• Bell peppers
• Mushrooms
• Onion
• Eggs
• Heavy cream
• Cheddar cheese
• Parmesan cheese

Spinach, zucchini, bell peppers, mushrooms, 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 heavy cream? What about the cheddar and parmesan 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 veggie breakfast casserole knowing it supports your well-being. Learn more about eating less sugar here.

Veggie Breakfast Casserole Tips

1. Can I make this ahead of time? 

Yes! You can prepare the casserole the night before, and bake it in the morning. Alternatively, you can bake it in advance, store it in the fridge in an airtight container, and reheat individual slices in the microwave or oven.

2. Can I freeze leftovers?

Absolutely. Slice the casserole into portions, wrap them tightly in plastic wrap or foil, and freeze for up to 3 months. Reheat in the oven or microwave when ready to eat.

3. Can I swap out the veggies?

Definitely! You can swap or add in other veggies like broccoli, cauliflower, or kale. Just ensure they’re pre-cooked to avoid excess moisture.

4. How can I make this dairy-free?

To make it dairy-free, replace the cheese with a dairy-free cheese alternative, and use unsweetened almond or coconut milk in place of the heavy cream.

5. What’s the best way to reheat this?

For best results, reheat slices in the oven at 300°F for about 10 minutes. You can also use the microwave for a quicker option, heating for about 1-2 minutes per slice.

6. What can I serve with this veggie 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

Veggie Breakfast Casserole

Prep Time 15 minutes minutes

Cook Time 40 minutes minutes

Servings 6

Author Neutral Eating

Ingredients

• 1 Tbsp Olive Oil
• 1 cup Baby Spinach, chopped
• 1 cup Zucchini, diced
• 1 cup Bell Peppers, diced (any color)
• 1/2 cup Mushrooms, sliced
• 1/2 cup Onion, chopped
• 8 Large Eggs
• 1/2 cup Heavy Cream (or unsweetened almond milk for a lighter option)
• 1/2 tsp Dried Oregano
• 1/2 tsp Dried Thyme
• 1/4 tsp Crushed Red Pepper Flakes
• 1/2 cup Shredded Cheddar Cheese (or use your favorite cheese)
• 1/2 cup Parmesan Cheese, grated
• Salt & Pepper to taste
• Olive Oil or Non-Stick Cooking Spray for greasing

Instructions

• Preheat oven to 350°F (175°C) and heavily grease a 9×13-inch baking dish with olive oil or non-stick spray.
• Heat a tablespoon of olive oil in a large skillet over medium heat. Add the bell peppers, mushrooms, onion, and zucchini. Cook for about 5 minutes, until the vegetables are soft. Add spinach, and cook for another 2 minutes until the spinach wilts. Season with salt and pepper.
• In a large bowl, whisk together the eggs, heavy cream (or almond milk), oregano, thyme, red pepper flakes, and a pinch of salt and pepper.
• Spread cooked veggies evenly across greased baking dish. Sprinkle with shredded cheddar. Pour egg mixture evenly over top, making sure it covers all the ingredients. Sprinkle Parmesan cheese over top.
• Place dish in oven and bake for 35–40 minutes or until eggs are fully set and top is golden brown.
• Let casserole cool for 5 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/veggie-breakfast-casserole/

The post Veggie Breakfast Casserole appeared first on Neutral Eating.

What can I expect? 

Chicken breast pieces are pounded out until thin and even, which allows for quick cooking. Then, they’re coated in savory seasonings and are set aside to marinate in full-fat sour cream. As a result, the chicken becomes extra tender and is infused with a tangy flavor. 

After 30 minutes, the chicken sears on a cast iron skillet to lock in moisture. Then, it continues to cook and is basted with butter. In less than 30 minutes, you’ll have juicy chicken pieces that are far from bland or boring. 

They’re perfect for serving with all your favorite sides, salads, and pasta. Even better, leftovers store well, making this juicy chicken recipe great for meal prep. You’ll never have to eat dry chicken again! 

Is Juicy Chicken Healthy? 

Let’s take a look at the main ingredients: 

• Chicken breast
• Seasonings
• Sour cream

Chicken breast and seasonings are natural, nutritious ingredients. Use them to create flavorful, high-protein meals. 

But what about sour cream? 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 try to eat less. 

 Learn more about the Neutral Eating Food Philosophy here.

Juicy Chicken Tips

1. Make it a meal

Make your chicken extra filling when you serve it over one pot tomato and garlic pasta, hidden veggie pasta, or a lemon parmesan salad. Or, pair it with sides like healthy pumpkin mac and cheese or crispy zucchini chips! 

2. Have leftover chicken? 

Keep it on hand for salads, sandwiches, and wraps. You can also use it to make spinach & cheese stuffed chicken breasts, buffalo chicken dip, or sticky sesame chicken! 

3. Eat now and later

This recipe makes enough to feed up to four people and can easily be doubled for a great meal prep option throughout the week. Once cooled, leftovers can be transferred to an airtight container and stored in the fridge for up to three to four days or in the freezer for up to four months.

Print

Juicy Chicken

Prep Time 10 minutes minutes

Cook Time 14 minutes minutes

Author Neutral Eating

Ingredients

• 4 Chicken breast
• ½ tsp Italian seasoning
• ½ tsp Onion powder
• ½ tsp Garlic powder
• ½ tsp Paprika
• ½ tsp Sea salt
• ¼ tsp Fresh ground black pepper
• 16 oz Sour cream

Instructions

• Pat chicken breast dry.
• If the breast is unevenly thick, pound it out until mostly even.
• Season chicken with seasonings.
• Cover both sides with a layer of full fat sour cream. I do about 3 tablespoons on both sides.
• Let marinate for 30 minutes.
• In a cast iron: sear on high heat with avocado oil for 2-4 minutes or until it is golden.
• Flip and add 1 tablespoon butter. Start basting the chicken with butter (spooning it over).
• After you’ve covered the chicken, reduce heat to low and put a lid on the pan for 8-10 minutes, until internal temp is 165 F.
• Let rest for 5 minutes before cutting into it.

Notes

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/juicy-chicken

The post Juicy Chicken Breast appeared first on Neutral Eating.

What can I expect?

All the ingredients are cooked in a single pan, and the dish is ready in less than 30 minutes. This easy chicken recipe is fancy enough for date nights and yet simple enough for a weeknight dinner. You can even prepare it a day in advance! 

Bone-in, skin-on chicken thighs marinate with artichoke hearts, absorbing their zesty flavor. Then, the mixture is seasoned and broiled in the oven until crisp on the outside and juicy in the center. Feta cheese is the finishing touch, adding a creamy consistency and a salty, tangy taste. 

Every bite is loaded with protein, fiber, and nutrients. More importantly, the bold, savory flavor is unbelievably delicious and sure to satisfy even the pickiest eaters.  

Is Feta Artichoke Chicken Healthy? 

Let’s take a look at the main ingredients:

• Chicken thighs
• Marinated artichoke hearts
• Garlic cloves
• Feta cheese

Marinated artichoke hearts and garlic cloves are natural, nutritious ingredients. Use them to add flavor and nutrients to a variety of recipes. 

But what about chicken thighs? And the chicken skin? Aren’t they both fatty and unhealthy?  

Neutral Eating has a practical stance on dark meat and chicken skin: 

If you’re going to eat meat, make full use of the animal. Eating the whole animal is sustainable, nutritious, and humane.

Both dark meat and chicken skin are rich sources of vitamins, minerals, protein, and natural fat energy. And the stuff is delicious. Doing right by the animal means you get to eat it all. Enjoy the dark meat. Enjoy the skin! Learn more about the Neutral Eating Food Philosophy here.

But what about feta 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 try to eat less. 

Feta Artichoke Chicken Tips

1. Add sides

Thanks to the abundance of protein and fiber, this dish is already incredibly filling. However, if you want to make it even more satisfying, feel free to pair it with sides like cauliflower rice, crispy zucchini chips, or a lemon parmesan salad. 

2. Store leftovers

Once cooled, you can transfer leftovers to an airtight container. Store them in the fridge for 2-3 days. Then, warm them in the microwave, a skillet over medium heat, or the oven when you’re ready to eat! 

3. Include more veggies

Feel free to incorporate more vegetables when broiling the chicken. It’s a great way to use up any leftovers you have on hand! For instance, asparagus, zucchini, mushrooms, or bell peppers would all taste great.

Print

Feta Artichoke Chicken

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Servings 4

Author Neutral Eating

Ingredients

• 4 bone-in skin-on chicken thighs
• 6 oz jar marinated artichoke hearts zero sugar added
• 8 cloves garlic minced
• 2 teaspoons oregano
• Salt and pepper to taste
• ¼ cup feta cheese

Instructions

• Combine artichoke hearts along with liquid and chicken in a glass baking dish. Let it marinate in the fridge for at least 20 minutes or overnight.
• After marinating, drain all liquid.
• Add garlic, oregano, salt and pepper. Push down artichoke hearts so they lay flat with the chicken (to prevent burning).
• Broil about 6 inches from the top of the oven for 10 minutes. Flip chicken and cook for an additional 10 minutes.
• Top with feta and insert a meat thermometer. Continue to bake until the internal temperature hits 165 F.
• Remove from oven and enjoy!

Notes

DID YOU MAKE THIS RECIPE?

Please let us know how it turned out! Leave a comment below and share a picture on Instagram with the hashtag #neutraleating

 

 

 

 

 

 

 

 

Recipe from Neutral Eating: https://neutraleating.com/feta-artichoke-chicken

The post Feta Artichoke Chicken appeared first on Neutral Eating.

What can I expect? 

This meal is a gamechanger on busy nights! Combined on a single pan and ready in under 30 minutes, it tastes gourmet but will have you in and out of the kitchen fast. 

Fresh salmon is coated with a rich, herbaceous butter sauce. Arranged around lots of veggies, it’s baked until flakey. As a result, every mouthwatering bite is loaded with protein, healthy fats, vitamins, nutrients, and fiber. Most importantly, the flavor is out of this world and guaranteed to leave you coming back for more. 

Is Lemon Garlic Butter Salmon Healthy? 

Let’s take a look at the main ingredients: 

• Salmon
• Butter
• Garlic 
• Vegetables

Salmon, garlic, and vegetables are all natural, nutritious food sources. Each have their own list of health benefits. Pair them together, and you’ve got a powerhouse of a meal. 

But what about butter? 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 try to eat less. 

Enjoy this sheet pan salmon knowing it supports your wellbeing. Learn more about the Neutral Eating Food Philosophy here.

Sheet Pan Lemon Garlic Butter Salmon Tips

1. Add sides

Thanks to the inclusion of veggies, this recipe can be served as a complete meal on its own. However, it also pairs well with sides like hidden veggie pasta, healthier mac and cheese, and low carb dinner rolls. 

2. Store leftovers

Go ahead and make an extra batch! This recipe stores well, meaning it’s great for meal prep. Once cooked and cooled, leftovers can be transferred to an airtight container and stored in the fridge for up to 5 days. 

3. Switch up the veggies

Feel free to mix and match any veggies you have on hand and like best! For the best results, we recommend using ingredients with similar baking times to prevent them from being over or undercooked. 

4. Have leftover salmon? 

Store it in the freezer for another day. Or, use it to make cucumber sweet pepper salad with air fried salmon or healthy salmon sushi waffles, and enjoy the health benefits of this nutritious fish all week.

Print

Lemon Garlic Butter Salmon Sheet Pan

Prep Time 10 minutes minutes

Cook Time 15 minutes minutes

Servings 4

Author Neutral Eating

Ingredients

• 4 salmon filets about 6 ounces each
• 4 Tbsp unsalted butter melted
• 4 cloves garlic minced
• 1 lemon
• 1 tsp fresh/dried dill
• Salt and black pepper to taste
• 2 cups veggie of choice
• 2 cups asparagus spears trimmed
• Fresh parsley chopped (for garnish)

Instructions

• Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
• Zest 1 tsp of the lemon and then slice into rounds.
• In a small bowl, combine the melted butter, minced garlic, lemon zest, and dill. Stir well to combine.
• Place the salmon filets on the prepared baking sheet and season them with salt and black pepper to taste.
• Brush the garlic butter mixture generously over the salmon filets, making sure to coat them evenly.
• Arrange the lemon slices on top of the salmon filets and scatter the veggies around the salmon on the baking sheet.
• Drizzle some of the remaining garlic butter mixture over the asparagus and radishes. Season them with a pinch of salt and black pepper.
• Place the baking sheet in the preheated oven and bake for about 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.

Notes

DID YOU MAKE THIS RECIPE?

Please let us know how it turned out! Leave a comment below and share a picture on Instagram with the hashtag #neutraleating

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Recipe from Neutral Eating: https://neutraleating.com/lemon-garlic-butter-salmon-sheet-pan

The post Lemon Garlic Butter Salmon Sheet Pan appeared first on Neutral Eating.

What can I expect?

This recipe tastes just like your favorite takeout order. However, unlike most sesame chicken recipes, you won’t find any added sugar in this dish. Instead, of using honey, brown sugar, and ketchup, we create a simple sesame sauce with natural ingredients and a sugar substitute to create the same great flavor with natural ingredients you can feel good about. 

Then, we combine everything in a single skillet so you can have a complete meal on the table in just 20 minutes. Faster than takeout and tastier, too, this sesame chicken is a high-protein, low-carb, nutrient-rich dinner that will satisfy even the pickiest eaters in your home! 

Is This One Pan Sesame Chicken Healthy? 

Let’s take a look at the main ingredients: 

• Sesame oil
• Chicken breasts
• Spices
• Broccoli

Sesame oil, chicken breast, spices, and broccoli are all natural, nutritious food sources. Use them to create a variety of easy, flavorful meals. 

Sugar is what makes food unhealthy.

Traditional sesame chicken recipes are made with brown sugar, ketchup, and honey, which digest very similarly to sugar. 

Add 2 to 3 tablespoons of each, for a total of 49 to 74g of sugar, and you’re looking at heartburn with an energy crash. (And you’ll be scouring the pantry for your next sugar snack within the hour.)

Substitute the brown sugar, ketchup, and honey with a natural brown sugar alternative, and this recipe becomes nourishment. The ingredients provide vitamins, minerals, protein, and quality, whole-food energy. 

Enjoy this sesame chicken knowing it supports your well-being. Learn more about eating less sugar here.

Sesame Chicken Tips

1. Bulk up your meal 

This recipe can easily be served on its own as a complete meal. Or, you can make it even more filling by serving it over a bed of cauliflower rice or low-carb noodles. This is a great way to soak up all the sauce, too! 

2. Store leftovers

Once cooled, leftovers can be transferred to an airtight container and stored in the fridge for up to 3-4 days. Then, just warm in the microwave or a skillet over medium heat when you’re ready to eat. 

3. Have leftover chicken?

Use it to make baked caprese chicken, spinach & cheese stuffed chicken breasts, or marry me chicken. You’ll have different healthy options to choose from throughout the week so you never get bored! 

4. Add extra veggies

We keep things simple with the addition of fresh broccoli florets. However, you could include any veggies you have on hand for extra nutrients and fiber. For example, bell peppers, onions, and snap peas would all taste great.

Print

Sesame Chicken (One Pan)

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Servings 4

Author Neutral Eating

Ingredients

• 1 tsp avocado oil
• 1 tsp sesame oil
• 3 chicken breasts
• 1/4 tsp xanthan gum
• 1 ½ tsp water
• ¼ cup light alternative brown sugar swerve
• ¼ cup coconut aminos
• 2 tsp sugar free barbecue sauce
• 2 tsp ground ginger
• ¼ tsp Chinese 5 Spice
• Squeeze half lime tablespoon
• 5 cups of broccoli
• Garnish with sesame seeds

Instructions

• Cut chicken up into 1 inch cubes and cook in sesame oil and avocado oil. Cook on medium to high heat for about 5 minutes until nearly cooked through. Set aside on a cool burner.
• While the chicken cooks, mix in a bowl: xanthan gum and water- stir and set slurry to the side.
• In another small saucepan add the brown sugar, coconut aminos, barbecue sauce, Chinese 5 spice, ginger and lime juice and combine on low to medium heat on a gentle simmer for 2 minutes.
• Add the slurry to the small saucepan and mix together with a whisk for 3 – 4 minutes or until thickened.
• Add broccoli to the pan with the chicken and pour your sauce over and cook for 5-8 more minutes on medium heat.
• Garnish with sesame seeds and serve.

Notes

DID YOU MAKE THIS RECIPE?

Please let us know how it turned out! Leave a comment below and share a picture on Instagram with the hashtag #neutraleating

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Recipe from Neutral Eating: https://neutraleating.com/sesame-chicken-one-pan

The post Sticky Sesame Chicken appeared first on Neutral Eating.

What can I expect? 

This dish has the bold flavors you expect from balsamic chicken. However, instead of using brown sugar like most recipes, we use sugar-free maple syrup or a sugar substitute. As a result, you get sweet notes to balance out the acidity of the balsamic without any sugar. 

Free from heavy carbs or sugar, the finished result is a high-protein meal full of nutritious ingredients to fill you up and keep you energized. With minimal prep time and a quick cooking time, you’ll be in and out of the kitchen with a restaurant-worthy meal in hand in under an hour! 

Is This Balsamic Chicken Skillet Healthy? 

Let’s take a look at the main ingredients: 

• Chicken breasts
• Olive oil
• Onions
• Sugar-free maple syrup
• Tomatoes
• Mozzarella

Chicken, olive oil, onions, and tomatoes are all natural, nutritious food sources. Include them in a variety of recipes for protein, nutrients, and flavor. 

But what about mozzarella 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 try to eat less. 

Sugar is what makes food unhealthy.

Traditional balsamic chicken recipes are made with brown sugar, which is digested the same as white sugar. 

Add 2 to 3 tablespoons of brown sugar to this recipe, for a total of 25g to 28g of sugar, and you’re looking at heartburn with an energy crash. (And you’ll be scouring the pantry for your next sugar snack within the hour.)

Substitute the brown sugar with a sugar-free alternative, and this recipe becomes nourishment. The ingredients provide vitamins, minerals, protein, and quality, whole-food energy. 

Enjoy this balsamic chicken skillet knowing it supports your well-being. Learn more about eating less sugar here.

Balsamic Chicken Skillet Tips

1. Add sides

Feel free to serve this recipe on its own or over a bed of low-carb noodles or cauliflower rice. Then, if you want to make it even more filling, add a side dish such as a lemon parmesan salad, spiraled cucumber salad, or low carb dinner rolls. 

2. Use a meat thermometer

Insert a meat thermometer into the thickest part of the chicken to ensure it reaches an internal temperature of 165 °F and is safe to eat. 

3. Meal prep

Double or triple the recipe, and store leftovers in an airtight container in the fridge for up to four days. Then, all you have to do is reheat them in the microwave or in a skillet over medium heat, and you’ll have a tasty meal in minutes! 

4. Have leftover chicken? 

Use it to make spinach & cheese stuffed chicken breasts, creamy garlic chicken, or chicken marsala for delicious, nutrient-rich meals to enjoy throughout the week.  

5. Grate the cheese

For the best results, use a block of mozzarella cheese, and grate it yourself. It will have a bolder flavor and melt more easily, creating the gooey consistency we want. Also, know that pasture-raised cheeses always taste better (happy cows make for tasty cheese).

Print

Balsamic Chicken Skillet

Prep Time 10 minutes minutes

Cook Time 40 minutes minutes

Servings 4

Author Neutral Eating

Ingredients

• 4 boneless skinless chicken breasts
• Salt and pepper to taste
• 2 Tbsp olive oil or avocado oil
• 1 onion thinly sliced
• 3 cloves garlic crushed
• 1 tsp dried thyme
• 1 tsp dried rosemary
• 1/2 cup balsamic vinegar
• 1/4 cup chicken broth
• 2 Tbsp sugar-free maple syrup or a low-carb sweetener of your choice optional
• 1 cup cherry tomatoes halved
• 8 oz fresh mozzarella cheese balls
• Fresh basil or parsley for garnish

Instructions

• Season the chicken breasts with salt and pepper on both sides.
• Heat olive oil in a large skillet over medium-high heat. Add the chicken breasts and cook for 4 minutes per side or until they are browned. Remove the chicken from the skillet and set aside.
• In the same skillet, add a bit more olive oil if needed. Add the sliced onions and cook until they become soft and translucent (about 5-6 mins.)
• Add minced garlic, dried thyme, and dried rosemary to the onions. Sauté for an additional 30-60 seconds until the garlic becomes fragrant.
• Pour in the balsamic vinegar and chicken broth, stirring to combine. Add sugar-free maple syrup or a low-carb sweetener if using. Bring the mixture to a boil and reduce to a simmer.
• Return the cooked chicken breasts to the skillet, spooning some of the balsamic mixture over them. Add the halved cherry tomatoes and cover.
• Cover with a lid and let chicken simmer for 20-30 minutes or cook through.
• Drop in the mozzarella cheese balls, cover for about 2-3 minutes or until the cheese balls have become melted.
• Garnish with fresh basil or parsley before serving.

Notes

DID YOU MAKE THIS RECIPE?

Please let us know how it turned out! Leave a comment below and share a picture on Instagram with the hashtag #neutraleating

 

 

 

 

 

 

 

Recipe from Neutral Eating: https://neutraleating.com/balsamic-chicken-skillet

The post Balsamic Chicken Skillet (one pan dinner) appeared first on Neutral Eating.

What can I expect? 

This cheesy low carb chicken and broccoli casserole has all the rich taste and chunky texture of traditional recipes. However, you won’t find any starchy carbs in this dish! Instead, we use simple, nutritious ingredients and savory spices to create a flavorful filling. Then, we thicken it up with almond flour to hold all the ingredients together and add a boost of healthy fats. 

The result is a comfort food casserole that tastes even better than the original and leaves you feeling full and energized! With minimal prep time and a quick cooking time, you’ll be in and out of the kitchen in 30 minutes or less. Even better, with protein, veggies, and healthy fats, this casserole can be served as a complete meal, eliminating the need to make additional side dishes! 

Is Low Carb Chicken and Broccoli Casserole Healthy?  

Let’s take a look at the main ingredients: 

• Chicken
• Broccoli
• Almond flour
• Cheddar cheese
• Parmesan cheese

Chicken breasts, broccoli, and almond flour are all natural, nutritious food sources. Use them to create a wide variety of nutritious, delicious recipes. 

But what about cheddar cheese and parmesan? 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 try to eat less. 

Sugar is what makes food unhealthy.

Traditional chicken and broccoli casserole recipes are made with white rice (starchy carbs), which digests very similarly to sugar. 

Add 1 cup of white rice to this recipe, for a total of 45g of sugar, and 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 rice, and this recipe becomes nourishment. The ingredients provide vitamins, minerals, protein, and quality, whole-food energy. 

Enjoy this low carb chicken and broccoli casserole knowing it supports your well-being. Learn more about eating less sugar here.

Low Carb Chicken and Broccoli Casserole Tips

1. Store leftovers

Once cooled, leftovers can be transferred to an airtight container and stored in the fridge for up to 3 days. When you’re ready to eat, warm individual portions in the microwave. Or, place the entire dish back in the oven at 350 degrees Fahrenheit until heated through. 

2. Add sides

This recipe can easily be served on its own as a complete meal. However, if you’re feeding a crowd or want to make it last, try pairing it with sides like lemon parmesan salad or low carb dinner rolls. 

3. Have leftover chicken? 

Freeze it for later, or use it to make creamy garlic chicken, chicken marsala, or marry me chicken, and you’ll have meal prep done for the week! 

4. Include more veggies

If you want to add even more nutrients to this dish, feel free to include extra veggies like spinach, mushrooms, onions, or cauliflower rice! 

5. Grate the cheese

For the best results, use blocks of cheddar and Parmesan, and grate them yourself. They will have a bolder flavor and melt more easily, creating the gooey consistency we want. Also, know that pasture-raised cheeses always taste better (happy cows make for tasty cheese). 

Print

Low Carb Chicken and Broccoli Casserole

Prep Time 10 minutes minutes

Cook Time 30 minutes minutes

Author Neutral Eating

Ingredients

• 2 cups cooked chicken shredded or diced
• 4 cups broccoli florets
• 1 Tbsp olive oil
• 2 cloves garlic minced
• 1 cup unsweetened almond milk coconut milk, heavy cream
• 1/2 cup chicken broth
• 2 cloves garlic minced
• 1 tsp Dijon mustard
• 1 tsp onion powder
• 1/2 tsp dried thyme
• 1/4 cup almond flour optional, for extra thickness
• 2 cup shredded cheddar cheese divided ½ cup and 1.5 cups
• 1/2 cup grated Parmesan cheese divided ¼ cup x2
• Cooking spray

Instructions

• Preheat your oven to 375°F.
• Cook broccoli in the microwave for 3 minutes.
• Spread the chicken and broccoli evenly in a greased casserole dish.
• In a saucepan over medium heat, add olive oil and minced garlic. Sauté until fragrant.
• Add almond milk (or heavy cream), chicken broth, Dijon mustard, onion powder, dried thyme, salt, and pepper to the saucepan. Stir to combine.
• Mix in almond flour until well combined.
• Bring the sauce to a simmer and cook for a few minutes until it starts to thicken.
• Remove the sauce from heat and stir in a half cup of the cheddar cheese and half of the Parmesan cheese until melted.
• Pour the sauce evenly over the chicken and broccoli in the casserole dish.
• Sprinkle the remaining cheddar and Parmesan cheese on top.
• Bake in the preheated oven for about 18-20 minutes or until the cheese is melted and bubbly, and the casserole is heated through.
• Allow the casserole to cool for a few minutes before serving.

Notes

DID YOU MAKE THIS RECIPE?

Please let us know how it turned out! Leave a comment below and share a picture on Instagram with the hashtag #neutraleating

Recipe from Neutral Eating: https://neutraleating.com/chicken-and-broccoli-casserole

The post Chicken and Broccoli Casserole appeared first on Neutral Eating.

What can I expect? 

This recipe has all the rich flavors of traditional baked caprese chicken recipes. However, instead of being made with brown sugar, the dish features honey and other natural, whole food ingredients to create the sweet and savory flavor we want.

In addition, we omit the carb-heavy pasta you’ll find in other recipes. The end result is a baked, low-carb recipe featuring tender chicken breasts and caramelized veggies topped with gooey, savory cheese. It’s easy to prepare, quick to cook, and sure to leave you feeling full! 

Is Caprese Chicken Healthy? 

Let’s take a look at the main ingredients: 

• Chicken breasts
• Avocado oil
• Honey
• Vegetables
• Mozzarella cheese

Chicken, avocado oil, and fresh vegetables are all natural, nutritious food sources. Include them in a variety of recipes for flavor, protein, and nutrients. 

But what about mozzarella 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 try to eat less. 

Sugar is what makes food unhealthy.

Traditional caprese chicken recipes are made with brown sugar and served over wheat pasta (starchy carbs), which digest very similarly to sugar. 

Add 2 to 3 tablespoons of brown sugar and a serving of pasta to this recipe, for a total of 45 to 50g of sugar, and 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 brown sugar and pasta, and this recipe becomes nourishment. The ingredients provide vitamins, minerals, protein, and quality, whole-food energy. 

Enjoy this caprese chicken knowing it supports your well-being. Learn more about eating less sugar here.

Caprese Chicken Tips

1. Add sides

Feel free to enjoy this recipe on its own. Or, bulk up your meal by serving it with low-carb noodles, cauliflower rice, low carb zuppa toscana soup, or a lemon parmesan salad. 

2. Meal prep

Make a big batch of caprese chicken at once, and store leftovers in an airtight container in the fridge for up to four days. Then, just warm them up in a skillet over medium heat for quick meals throughout the week! 

3. Have leftover chicken? 

Freeze it for later. Or, use it to make chicken marsala, marry me chicken, or chicken pot pie soup!   

4. Grate the cheese

For the best results, use a block of mozzarella cheese, and grate it yourself. It will have a bolder flavor and melt more easily, creating the gooey consistency we want. Also, know that pasture-raised cheeses always taste better (happy cows make for tasty cheese). 

5. Use a meat thermometer

Insert a meat thermometer into the thickest part of the chicken to ensure it reaches an internal temperature of 165 degrees Fahrenheit and is safe to eat.

Print

Caprese Chicken

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Servings 4

Author Neutral Eating

Ingredients

• 4 chicken breasts
• 2 Tbsp of avocado oil
• ¾ tsp oregano
• ½ tsp salt
• Pinch pepper
• ¼ cup balsamic vinegar
• 1 Tbsp honey
• 1 tsp minced garlic 2 cloves
• 2 cups cherry tomatoes halved
• ⅓ cup sweet onion
• 2 cups shredded mozzarella cheese
• Garnish with fresh basil

Instructions

• Preheat the oven to 425.
• Place chicken breasts in a baking dish – drizzle with oil and season with oregano and salt and pepper.
• Place tomatoes and onion around the chicken.
• Place in the oven and bake uncovered for 20-25 minutes.
• Mix vinegar, honey and garlic in a small bowl.
• Remove the baking dish and pour vinegar mixture over the chicken and add cheese on top and return to the oven on broil on low for 5 minutes or until melted and toasted slightly. 7. Sprinkle with basil.

Notes

DID YOU MAKE THIS RECIPE?

Please let us know how it turned out! Leave a comment below and share a picture on Instagram with the hashtag #neutraleating

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Recipe from Neutral Eating: https://neutraleating.com/caprese-chicken

The post Baked Caprese Chicken appeared first on Neutral Eating.

What can I expect? 

Traditional stuffed chicken breast recipes are made with thick, carb-heavy breading, but not this recipe! We omit the breading completely, focusing all on the stuffing. The gooey cheese and spinach filling pairs with juicy tomatoes, creating an explosion of tastes and textures that are so tantalizing you won’t even miss the breading. 

Plus, without the need to dredge and coat chicken, this stuffed chicken recipe comes together unbelievably quickly. Just whisk the filling together, spread it evenly in the center of the chicken, wrap it up, and bake it in the oven. You’ll be in and out of the kitchen with dinner on the table for the whole family in just over 30 minutes! 

Are Spinach & Cheese Stuffed Chicken Breasts Healthy? 

Let’s take a look at the main ingredients: 

• Chicken breasts
• Spinach
• Mozzarella cheese
• Parmesan cheese
• Roma tomato

Chicken breasts, spinach, and tomatoes are all natural, nutritious food sources. Use them to create a wide variety of nutritious, flavor-filled recipes. 

But what about mozzarella and Parmesan 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 try to eat less. 

Sugar is what makes food unhealthy.

Traditional stuffed chicken breast recipes are made with all-purpose flour and breadcrumbs (starchy carbs), which digests very similarly to sugar. 

Add 1 cup of flour and 2 cups of breadcrumbs to this recipe, for a total of 173g sugar, and 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 breadcrumbs, and this recipe becomes nourishment. The ingredients provide vitamins, minerals, protein, and quality, whole-food energy. 

Enjoy these spinach & cheese stuffed chicken breasts knowing they support your well-being. Learn more about eating less sugar here.

Spinach & Cheese Stuffed Chicken Breasts Tips

1. Add sides

This recipe can easily be served as a complete meal on its own. However, it also tastes great with sides like crispy zucchini chips, hidden veggie pasta, or healthy pumpkin mac and cheese. 

2. Store leftovers 

Once cooled, leftovers can be transferred to an airtight container and stored in the fridge for up to 2-3 days. When you’re ready to eat, warm them covered in the oven, in a skillet over medium heat, or pop them in the microwave. 

3. Have leftover chicken? 

Store it in the freezer for another day. Or, use it to make marry me chicken, air fryer chicken fajitas, salsa chicken, or braised chicken and mushrooms. 

4. Grate the cheese

For the best results, use blocks of mozzarella and Parmesan, and grate them yourself. They will have a bolder flavor and melt more easily, creating the gooey consistency we want. Also, know that pasture-raised cheeses always taste better (happy cows make for tasty cheese). 

Print

Spinach & Cheese Stuffed Chicken Breasts

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Servings 4

Author Neutral Eating

Ingredients

• 4 boneless skinless chicken breasts
• Salt and pepper
• 1.5 cups fresh spinach chopped
• ¾ cup shredded mozzarella cheese divided ½ cup and ¼ cup
• ¼ cup grated Parmesan cheese
• 1 medium roma tomato sliced into 8 slices
• Toothpicks or kitchen twine optional for securing the chicken

Instructions

• Preheat the oven to 375°F (190°C) and line a cookie sheet with parchment paper.
• Steam the Spinach in the microwave for 2-3 minutes.
• In a mixing bowl, combine the steamed spinach, ½ cup of shredded mozzarella cheese, and grated Parmesan cheese. Mix well to create the stuffing.
• Using a sharp knife, make a horizontal slit along the side of each chicken breast to create a pocket for the stuffing. Be careful not to cut all the way through.
• Stuff each chicken breast with the spinach and cheese mixture, pressing gently to ensure the filling is evenly distributed.
• Add two slices of the tomato to each chicken breast and top with remaining mozzarella cheese.
• If using toothpicks, secure the tomatoes and open sides of the chicken breasts with toothpicks to keep the stuffing from falling out during cooking. Alternatively, you can use kitchen twine to tie the chicken breasts closed.
• Transfer the pan to the prepared dish and bake for about 20-25 minutes or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C).

Notes

DID YOU MAKE THIS RECIPE?

Please let us know how it turned out! Leave a comment below and share a picture on Instagram with the hashtag #neutraleating

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Recipe from Neutral Eating: https://neutraleating.com/spinach-and-cheese-stuffed-chicken-breasts

The post Spinach & Cheese Stuffed Chicken Breasts appeared first on Neutral Eating.