Category Archives: Low Carb

Beef Bone Broth Chili – Nourishing One-Pot Meal

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On fall and winter nights, there’s nothing like a warm bowl of Beef Bone Broth Chili to take the chill off – in fact, we’re making it for a quick and hearty Halloween super! Coming together in about 45 minutes with lean ground beef, beef bone broth, mushrooms, red wine, and a few pantry staples, you’ll love the ease and convenience.

Benefits of Lean Ground Beef for Health (and Budget): Lean ground beef is a fantastic choice for a quick chili because it delivers high-quality protein that’s low in saturated fat—just what you need to stay strong and energized as temperatures dip. It’s rich in essential nutrients like iron, B vitamins, and zinc, which are key to keeping your immune system robust through colder months. Plus, lean ground beef is still a budget-friendly option in the meat section, letting you enjoy a satisfying, nutrient-dense meal without straining your wallet. If you’re looking for a smart beef meal, this high-protein chili with bone broth is a winner.

Bone Broth Benefits in Chili: Using beef bone broth rather than regular beef stock brings a boost of flavor, nutrition, and protein. Bone broth is loaded with collagen and amino acids, which support joint health and aid digestion, making it a wonderful addition to a fall-inspired chili. Unlike standard stock, bone broth also packs a bit more protein, helping you stay fuller longer—especially helpful during busy fall days and nights. Here’s news you can use: A typical 8-ounce serving of beef broth has 1 – 3 grams of protein compared to 9 – 10 grams in bone broth

The Great Beans in Chili Debate: I’m not gonna debate — I like beans in my chili! This recipe calls for Kidney Beans (you could sub pinto or black beans). Adding beans adds a different texture that is pleasing to me and also adds fiber to my meal. But you do you, beans or not!

This cozy bowl of Beef Bone Broth Chili will warm you up with just the right amount of spice and nourishing ingredients – lean ground beef, kidney beans, mushrooms and more. A quick and easy meal packed full of protein to keep your energy up and hunger satiated during the cool weather months.

I made the cute skeleton cut out from a slice of provolone cheese and a mini cookie cutter! It would be fun to do with a snowflake or other winter season mini cookie cutter!

Let The Chili Cooking Begin! This Beef Bone Broth Chili is a wholesome, warming dish that’s easy on both prep time and the budget, letting you enjoy more of the season’s festivities. So, grab your ingredients, a Dutch Oven or big pot, and let this fuss-free meal simmer, and get ready to cozy up with a one-pot meal with beef that’ll keep you happy and the hunger away!

Since I forgot to take a non-seasonal shot of the chili, above is the AI version (if you really, really like jalapenos, lol!)

Beef Bone Broth Chili
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Bone Broth Beef Chili
Ingredients
  • 1.5 lbs. 90% or leaner ground beef
  • 1 Tablespoon olive oil
  • 1 cup chopped white or yellow onion
  • 8 oz. Cremini or White Button mushrooms finely chopped
  • 1 Tablespoon minced garlic
  • 1 to 2 Tablespoon all-purpose chili powder more or less depending on how spicy you like it
  • 2 teaspoons Chipotle chili powder for a smoky chili flavor (or can sub more all-purpose chili powder)
  • 2 teaspoon ground cumin
  • ½ cup red wine
  • 16 oz. beef bone broth 2 cups
  • 15- oz. can fire-roasted diced tomatoes including juice
  • 8- oz. can tomato sauce
  • 15- ounce can kidney beans drained
  • 2 Tablespoons Worcestershire sauce
Instructions
  1. Heat a large dutch oven (or approx. 3 qt pot) over medium heat. Add ground beef, cook 8-10 minutes, breaking beef in crumbles and stirring occasionally. Remove beef, pour crumbles in strainer to drain off excess liquids.
  2. In now emptied pot (no need to wash from beef browning step), add
  3. olive oil, onion, mushrooms & sauté until softened, approx 3-4 min. Add garlic, stir around for another minute.
  4. Next, add chili powder, chipotle chili powder & cumin, stirring around to “bloom” flavor.
  5. Bottom of pot may look like starting to brown/burn, don’t worry, these are beef & spice residues. Simply pour in red wine to deglaze the pan, stirring around quickly to pull off the bits.
  6. Add back in beef, tomatoes (incl.
  7. juices), tomato sauce, beans. Bring to boil, simmer then reduce heat to simmer 20-25 min.

  8. Garnish as desired (cheese, sour cream, jalapenos, etc)

Protein Pumpkin Peanut Butter Cups – Healthy Halloween Candy

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Protein Pumpkin Peanut Butter Cups are proof that Halloween candy DOES NOT have to be full of sugar to satisfy your sweet tooth? Rich and delicious, you can enjoy a seasonal treat that not only tastes indulgent but also fuels your body with quality ingredients. These homemade peanut butter cups cups have everything you love about traditional peanut butter cups like Reese’s Cups —with a fall-inspired twist—and none of the tricks that can derail your healthy eating habits.

The filling combines your favorite protein powder, pumpkin puree, and a creamy nut butter (peanut, almond, or whatever you love), providing a perfect balance of flavor and nutrition. And the best part? Each bite is wrapped in a layer of rich, melted sugar-free chocolate that hardens in the freezer for an easy, no-fuss treat. They’re the perfect combination of creamy and crunchy, sweet and salty, and they deliver all the seasonal goodness of pumpkin without any added sugar.

Whether you’re looking for a healthier way to enjoy your favorite candy (Reese’s Peanut Butter Cups are one of America’s most beloved candies) or just need a high-protein snack to keep your cravings at bay, these cups have got you covered. Plus, at 139 calories, 12 grams of fat, 10 grams of net carbs, and 6 grams of protein per piece, you can feel good about indulging. Of course, those numbers might vary a little depending on which protein powder you use, but the end result is always a crave-worthy treat you won’t regret.

These nearly sugar free peanut butter cups are the ultimate Halloween treat or smart snack any time of the year, and the best part is, you can make them right at home—no need to wait for trick-or-treating season. Keep a stash in the freezer for when the cravings hit, and you’ll be ready with a healthier, protein-packed snack that tastes like a festive indulgence. It’s a healthy Halloween candy idea.

These easy protein pumpkin peanut butter cups are the perfect nearly sugar-free swap for Reese’s Cups, one of America’s favorite candies. Rich chocolate envelops a creamy center filled with protein and seasonal flavors. No bake, no guilt and a favorite homemade swap for Halloween candy.

Q & A FOR PROTEIN PEANUT BUTTER CUPS

What if I’m allergic to peanut butter? It is easy to swap the peanut butter for your favorite nut butter (almond butter works well), a seed butter, or even a nut-free spread like granola butter.

Do I have to use pumpkin? No, if you don’t care for pumpkin, you can just swap out for the same measurement of nut butter. However, note that this will add more calories and change the other macros.

Are there other options for the sugar-free chocolate chips? While I love sugar-free chocolate chips, and find they are very versatile for my protein treats, there are other options. So, yes, you can use traditional chocolate chips, dairy-free chocolate chips or carob chips. Note that the macros will change.

What are my protein powder options? You can use whey, plant-based, or whatever type of protein powder you love – really in any flavor (I have used both vanilla and pumpkin  flavors in whey). Or, you can substitute ¼ cup coconut flour for the 1/3 cup of protein powder. If you use an unflavored protein powder or coconut flour you will need to use a bit of sugar-free sweetener (to taste) in the filling mixture.

How do get cups out of muffin tins? If you don’t use liners, this is hard. You’ll need to freeze the cups almost completely, and then set out on counter for 5 minutes, and then shimmy out with a knife at the edges. The easiest way to prepare these chocolate peanut butter cups is to make this protein candy in reusable silicone cupcake liners or a silicone muffin pan for a no-fuss, no-mess outcome.

These easy protein pumpkin peanut butter cups are the perfect nearly sugar-free swap for Reese’s Cups, one of America’s favorite candies. Rich chocolate envelops a creamy center filled with protein and seasonal flavors. No bake, no guilt and a favorite homemade swap for Halloween candy.
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Homemade Protein Pumpkin Peanut Butter Cups
Prep Time
20 mins
chill
20 mins
Total Time
40 mins
 
These easy protein pumpkin peanut butter cups are the perfect sugar-free swap for Reece’s Cups, one of America’s favorite candies. Rich chocolate envelops a creamy center filled with protein and seasonal flavors.
Course: Dessert, party, Snack, workout
Keyword: candy, chocolate, peanut butter, protein powder, sugar-free
Servings: 12 servings
Calories: 139 kcal
Ingredients
  • 1/4 cup natural peanut butter
  • 1/3 cup pumpkin puree
  • 1/3 cup vanilla pumpkin or cake batter protein powder can use whey, plant-based, etc
  • 2 cups sugar free chocolate chips
  • 2 teaspoons coconut oil
  • ¼ – ½ tsp coarse sea salt for topping
Instructions
  1. In a large mixing bowl combine peanut butter, pumpkin and protein powder until combined and it is sticky. Set in fridge.
  2. In microwave-safe bowl, melt chocolate chips and coconut oil together. Microwave on high for 30 second increments, stirring well in between. Repeat until chocolate is fully melted, smooth and glossy 2-2.5 minutes total, typically.
  3. Place 1 tablespoon of melted chocolate into each cavity of a lined muffin tin. Use a spoon to gently press chocolate onto the sides of each liner, if it does not ooze over on its own. Place muffin tin in the freezer for 10 minutes to allow the chocolate to harden.
  4. Once the chocolate has set, remove peanut butter pumpkin mixture from fridge and approximately divide into 12 pieces (I just kinda “score” mine on top with the spatula).
  5. Add one section of the filling onto the top of the hardened chocolate, slightly pressing down with spatula to flatten some. Make that the filling does NOT reach the edges of the muffin cup, there should be a small bord.
  6. Next, top the filling with an even portion of the remaining chocolate. If needed, reheat it in the microwave for 10-15 seconds. Sprinkle with sea salt and place in freezer to set for 10 more minutes.
  7. Store leftovers in the fridge!
Recipe Notes

Pumpkin Protein Mug Cake: Quick & Easy Fall Treat for One

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Pumpkin season is here, and what better way to indulge than with a cozy, protein-packed treat that’s ready in minutes?

This single-serve pumpkin protein mug cake is the ultimate quick-fix for when you’re craving a sweet fall snack or a post-workout refuel. This pumpkin mug cake with simple, wholesome ingredients, this recipe comes together with just a mug and your microwave.

Why You’ll Love Pumpkin Protein Cake

  • Pumpkin Perfection: Canned pumpkin brings a rich, creamy texture and all the autumn vibes with a dose of fiber and vitamins.
  • Protein Powerhouse: Your favorite protein powder turns this pumpkin cake for one into a functional snack or even a breakfast on the go. Choose a flavor that complements pumpkin, like vanilla, cinnamon, or even pumpkin spice. . . . I used this plant-based protein powder.
  • Coconut Flour Magic: Coconut flour absorbs moisture beautifully, creating a soft, tender crumb without gluten. Plus, it adds a hint of natural sweetness and is a low-carb alternative to regular flour.
  • Microwave Convenience: No need to heat up the oven for this treat. In just a few minutes, you’ll have a warm, fluffy pumpkin protein dessert that satisfies your craving and keeps you on track with your fitness goals. Use a microwave-safe 8 to 12-ounce mug, bowl or ramekin – these ramekins are perfect.
  • Easy to Customize: Add in extras like a sprinkle of cinnamon, a dash of vanilla extract, or a handful of chocolate chips to make this treat truly your own. You could even top it with a dollop of Greek yogurt or whipped cream for extra indulgence.

So, next time you need a healthy pumpkin dessert, grab your mug, mix up a few ingredients, and dig into this warm, protein-packed pumpkin delight. It’s fall in a cup—quick, healthy, and oh-so-satisfying!

Whip up a single serve Pumpkin Protein Cake with some canned pumpkin, vanilla protein powder, and few other simple, nourishing ingredients. This fall-season healthy desert will warm your heart and nourish your bod with macros so dialed in, you can even eat it for breakfast (I have). 259 cal, 11g fat, 18g net carb, 18g protein per 1 cake
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PUMPKIN PROTEIN MUG CAKE
Prep Time
2 mins
Cook Time
2 mins
Total Time
5 mins
 

Whippedup a single serve Pumpkin Protein Cake with some canned pumpkin, vanilla protein powder, and few other simple, nourishing ingredients. This fall-season healthy desert will warm your heart and nourish your bod with macros so dialed in, you can even eat it for breakfast (I have). 259 cal, 11g fat, 18g net carb, 18gprotein per 1 cake

Course: Breakfast, Dessert, workout
Keyword: cooking for one, protein powder, pumpkin, single serve
Servings: 1 serving
Ingredients
  • 1 large egg
  • 2 tbsp milk of choice
  • 1/3 cup pumpkin puree from can unsweetened
  • 1/3 cup vanilla protein powder
  • 1 tbsp coconut flour
  • ¼ tsp baking soda
  • ¼ tsp pumpkin pie spice
Instructions
  1. In small bowl, whisk together egg, milk and pumpkin. Next stir in protein powder, coconut flour, baking soda and pumpkin pie spice.
  2. Next, spray 10-12oz microwave-safe mug or bowl with cooking spray. Add batter to mug and microwave, on high, for a total of approximately 2 minutes (in 30-second increments to keep the batter from going too crazy as it rises from the mug like a souffle – it will settle back down when cooling).
Recipe Notes

Pumpkin Spice Latte Protein Cheesecake: No-Bake Treat for Fall

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Fall is officially here, which means it’s time to indulge in all things pumpkin spice! But what if you could enjoy that iconic fall flavor in a healthy, protein-packed treat? Well, say hello to my Pumpkin Spice Latte Protein Cheesecakes—a no-bake dessert that you can whip up in minutes and is perfectly portioned in single servings! Makes two; each with 284 cal, 15g fat, 17g net carb, 26g protein

Pumpkin Spice Latte Protein Cheesecakes—a fall-flavored no-bake dessert that you can whip up in minutes and is perfectly portioned in single servings! Makes two; each with 284 cal, 15g fat, 17g net carb, 26g protein

These cheesecakes are perfect for when you’re craving something sweet but want to keep it light and nourishing. Made with smooth blended cottage cheese and a whey-protein coffee mix, each cheesecake offers a serious protein boost while keeping things creamy and delicious. Plus, you’ll get a little caffeine kick, about the same as half a cup of coffee, to keep you energized throughout the day.

BENEFITS OF PUMPKIN SPICE LATTE PROTEIN CHEESECAKES

Healthy Ingredients: Cottage cheese and whey protein coffee mix create a nutrient-dense base that’s high in protein and low in sugar.

Energy and Focus Boost: Thanks to the whey protein coffee mix, you get a modest kick of caffeine in each serving (equivalent of about ½ cup coffee) to help you smash goals through they day.

Fall Flavors: With canned pumpkin and pumpkin pie spice, you’ll get that cozy autumn vibe in every bite.

Easy to Make: These cheesecakes are no-bake, single-serving, and can be prepped in just a few minutes. They’re ideal for busy mornings, a post-workout snack, or a guilt-free dessert.

Chocolate Shell Topping: Sugar-free chocolate chips melted with a touch of coconut oil create a rich, crunchy shell that hardens in the fridge. It’s the perfect contrast to the creamy filling!

Pumpkin Spice Latte Protein Cheesecakes—a fall-flavored no-bake dessert that you can whip up in minutes and is perfectly portioned in single servings! Makes two; each with 284 cal, 15g fat, 17g net carb, 26g protein

WHEN TO ENJOY PUMPKIN SPICE CHEESECAKE WITH PROTEIN

Post-Workout: High in protein, these cheesecakes will help refuel, support muscle management, and satisfy hunger after a workout.

Dessert: Indulge in a sweet treat and satisfy cravings that won’t derail your health goals.

Breakfast: Yes, these pumpkin coffee cheesecakes are healthy enough to start your day with! No sugar crash, just lots of sustained energy here! Plus, the caffeine from the coffee mix adds a nice little morning boost.

TIPS FOR MAKING PSL PROTEIN CHEESECAKES

Blending: This recipe calls for blending cottage cheese for a smooth and creamy texture. For the small amount required, I find that using a personal-sized blender works best – or blending the entire container and using what you need, and saving the rest for another use.

Leftover Pumpkin: You will have leftover canned pumpkin from this recipe. If you don’t have another use for it in the next couple days, freeze in portions (I like ¼ cup in muffin tins) to thaw out and use later in smoothies, oatmeal, baked pumpkin protein recipes and more!

No-Caffeine Version: Swap out the protein coffee mix for an equal amount of vanilla, cake batter, or pumpkin-flavored whey protein. Continue with the rest of the recipe as directed.

Containers: I like to use 6-8 oz. container with air-tight lid, like a canning jar — like these wreck jars in photos.

Pumpkin Spice Latte Protein Cheesecakes—a fall-flavored no-bake dessert that you can whip up in minutes and is perfectly portioned in single servings! Makes two; each with 284 cal, 15g fat, 17g net carb, 26g protein
Pumpkin Spice Latte Protein Cheesecakes, psl protein cheesecake, pumpkin protein recipes, pumpkin spice latte cheesecake with protein, pumpkin coffee cheesecake
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Pumpkin Spice Latte Protein Cheesecakes
Prep Time
5 mins
chill
5 mins
Total Time
10 mins
 

Pumpkin Spice Latte Protein Cheesecakes—a fall-flavored no-bake dessert that you can whip up in minutes and is perfectly portioned in single servings! Makes two. each with 284 cal, 15g fat, 17g net carb, 26g protein

Course: Breakfast, Dessert, Snack
Keyword: coffee, cottage cheese, latte, protein powder, pumpkin
Servings: 2 servings
Calories: 284 kcal
Ingredients
  • 1 cup 2% cottage cheese, blended
  • 0.33 cup mashed, pumpkin puree
  • 0.25 tsp ground cinnamon
  • .25 tsp pumpkin pie spice
  • 2 scoops coffee whey protein (equals 32 grams) (I used Chike)
  • optional a few drops of liquid stevia or monk fruit if not sweet enough for you.
  • 3 Tbsp sugar-free chocolate chips
  • 1 tsp coconut oil
  • 1 tsp pumpkin seeds
Instructions
  1. Add blended cottage cheese, pumpkin, spices, and coffee whey protein mix
  2. together and stir until smooth.
  3. Taste, and if not sweet enough for your liking, add 5-10 drops of liquid stevia or monk fruit.
  4. Divide mixture among two small bowls, approx. 6-8 oz.
  5. In small microwave safe dish, melt chocolate chips and coconut oil together for 45 to 90 seconds (stirring up every 20 seconds or so, until smooth and glossy). Pour evenly in a layer between the two cheesecakes.
  6. Sprinkle with a few pumpkin seeds, let set in the fridge 15 minutes to s
Recipe Notes

This post contains Amazon affiliate links.

Southwest Cottage Cheese Egg Salad: Protein-Packed!

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When life gets hectic and you’re wondering what to eat for lunch, it’s tempting to reach (or drive-thru) for something quick and not-so-healthy. But instead try my Southwest Cottage Cheese Egg Salad, a delicious, nutritious option that’s just as fast. This busy-day lunch idea is simple, economical, low-carb, and packed with protein to keep you fueled up to going. Macros: 270 cal, 15g fat, 5g net carb, 23g protein

 The simple, wholesome ingredients include chopped eggs mixed with pico de gallo, cottage cheese, fresh lime juice (try this lime squeezer), and avocado. This combination makes for a satisfying, flavorful meal that you can enjoy in so many ways! Pile it into a low-carb wrap for a convenient handheld lunch or spread it on a slice of whole-grain bread. But, it’s not just for sandwich and wrap fillings — try tossing it over a fresh salad, stuffing it into a scooped-out tomato or cucumber, or even serving it as an appetizer with crackers.

One of the best parts of this egg salad variation is the use of low-fat cottage cheese instead of mayonnaise. Blending the cottage cheese until smooth gives you a creamy texture without the extra fat, while boosting the protein content. This swap makes the dish not only lighter but also more satisfying, perfect for those looking to stay full throughout the day.

This southwest egg salad is a true lifesaver when you’re on the go or need a quick meal idea. You may have tried other eggs salad recipes that have been mediocre – but this one is a winner! Give it a try, you’ll be amazed at how simple and flavorful healthy eating can be! In the video, I’m eating in one of my favorite ways – a low-carb tortilla wrap! BTW, love to store my boiled eggs in a cute ceramic egg holder so I don’t get them confused in the fridge with raw eggs!

Spice up lunch with these flavorful Southwest Cottage Cheese Egg Salad. Thanks to cottage cheese, it offers more protein with less fat than a traditional recipe. With a zesty lime kick and great nutrition, this quick meal - use in a tortilla wrap, fix up a sandwich, pile on a salad, or stuff into a scooped-out tomato or cucumber.
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Southwestern Cottage Cheese Egg Salad
Prep Time
5 mins
Cook Time
0 mins
Total Time
5 mins
 

Spice up lunch with these flavorful Southwest Cottage Cheese Egg Salad. Thanks to cottage cheese, it offers more protein with less fat than a traditional recipe. With a zesty lime kick and great nutrition, this quick meal – use in a tortilla wrap, fix up a sandwich, pile on a salad, or stuff into a scooped-out tomato or cucumber.

Course: entree salad, lunch
Cuisine: Southwestern
Keyword: avocado, cottage cheese, egg
Servings: 2 servings
Calories: 270 kcal
Ingredients
  • 4 large hard-boiled eggs peeled and roughly chopped
  • 4 ounces Pico de Gallo
  • 2/3 cup cottage cheese* *blended if you prefer a more creamy texture
  • ½ medium avocado chopped
  • 2 tsp lime juice
Instructions

  1. In medium bowl, mix together chopped eggs, cottage cheese, chopped avocado, pico de gallo and lime juice.

  2. Serve in wrap, sandwiched between bread, on a green salad or stuffed into a tomato — so many options!

Recipe Notes

Note: This post contains Amazon affiliate links.