Dairy-Free

Protein Cinnamon Rolls

By nourished / March 28, 2023 / 0 Comments

Believe it or not, one of the most delicious desserts known as cinnamon rolls can actually be made with simple, healthy ingredients, and contain high amounts of protein! Enjoy! (Makes 6 servings) Ingredients Dough ½ cup self rising flour ⅓ cup nonfat greek yogurt 2 tsp vanilla extract 1 scoop vanilla whey protein powder Filling […]

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Chocolate Avocado Cookies

By nourished / March 21, 2023 / 0 Comments

These chocolate avocado cookies are filled with healthy fats, making them a great snack or dessert. Try crumbling one on top of greek yogurt for a protein filled, chocolatey snack! (Makes 12 servings) Ingredients Instructions Calories: 123 Total Fat: 5.2g Saturated Fat: 2.2g Cholesterol: 15mg Sodium: 118mg Total Carbohydrate: 18.6g Dietary Fiber: 2.6g Total Sugars: […]

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Berry Energy Balls

By nourished / March 17, 2023 / 0 Comments

These berry energy balls are a great breakfast or snack to meal prep for the week. Not only are they filled with nutritious ingredients, they are a great source of energy to boost your day!  (Makes 6 energy balls) Ingredients 3 tbsp almond butter 2 dates ¼ cup oats ⅔ cup of coconut ¼ cup […]

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Blueberry Almond Runner’s Smoothie

By nourished / March 14, 2023 / 0 Comments

This smoothie combines some of our favorite ingredients to optimize your health as a pre or post-workout snack! (Makes 1 smoothie) Ingredients 1 frozen banana 0.25 cup frozen blueberries  0.5 Tbsp almond butter About a 0.5 cup of milk (add more if you want it o be thinner) 0.5 Tbsp flaxseed meal 0.5 Tbsp chia seed 1 Tbsp protein powder (to use after a […]

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Lemon Apple Cider Vinaigrette

By nourished / March 3, 2023 / 0 Comments

Our go-to salad dressing that uses simple ingredients and tastes delicious! (Makes about a cup of salad dressing) Ingredients ¼ cup apple cider vinegar 2 Tablespoons fresh lemon juice 2 Tablespoons water 1 Tablespoon dijon mustard 2 teaspoons honey or maple syrup 2 clove garlic, minced ½ teaspoon salt ¼ teaspoon black pepper ½ cup olive oil Instructions Combine all the ingredients in a jar or tupperware and whisk together. Enjoy! Keep […]

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Simple Sloppy Joes

By nourished / February 8, 2023 / 0 Comments

A simplified sloppy joe recipe that uses ground turkey instead of beef! We love this recipe because it uses ingredients that most people already have on hand in their fridge or pantry! (Makes 6 servings) Ingredients 1 lb ground turkey 1 tbsp brown sugar 2 tbsp dijon mustard ½ cup ketchup ½ cup chopped yellow […]

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4 Ingredient High Protein Lentil Soup

By nourished / February 8, 2023 / 0 Comments

Not only is this lunch/dinner meal extremely easy and quick to make, it is highly nutritious and tasty! A singular cup of red lentils is over 17 grams of protein, which is greatly beneficial to any individual who struggles with protein intake. (Makes 2 servings) Ingredients 1 cup red lentils 3 cups vegetable broth ½ […]

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Carrot Cake Baked Oats with Protein Frosting

By nourished / January 28, 2023 / 0 Comments

We love how easy these carrot cake baked oats are! Just blend the ingredients and bake to enjoy a sweet breakfast or high protein dessert. (Makes 1 serving) Ingredients ½ cup rolled oats ½ scoop unflavored protein powder 1 egg ¼ cup almond milk 1 tbsp agave (but can use maple syrup) 1 tsp vanilla […]

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Vegan Mango Aquafaba Ice Cream

By nourished / January 26, 2023 / 0 Comments

A sweet and delightful dessert that can be enjoyed just by anyone! This recipe is easily customizable whether you want to use different fruits or make it a basic chocolate ice cream with cocoa powder! Aquafaba, the liquid found in the can of chickpeas, is a great base alternative for ice cream for those who […]

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Avocado Rice Bowl

By nourished / January 20, 2023 / 0 Comments

An easy and adaptable lunch or dinner for all of you who are running on a busy schedule! We love the versatility of this meal – you can swap the eggs for another protein source like chickpeas, beans, tofu, or chicken. (Makes 1 serving) Ingredients 2 eggs (or swap another protein source like chickpeas) ¼ […]

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Peanut Butter Chunky Monkey Baked Oats

By nourished / December 15, 2022 / 0 Comments

We love this baked oatmeal dish for breakfast, as a snack, or for a sweet treat! What’s even better is that there’s no refined sugar, and it’s packed with fiber! (Makes 9 servings) Ingredients 3 ripe bananas, mashed 2 eggs 2 teaspoon vanilla extract 1 (15 ounce) canned coconut milk 2 tablespoons pure maple syrup or honey 2 1/4 cups oats 2 teaspoons baking powder […]

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Pomegranate Feta Salad

By nourished / December 14, 2022 / 0 Comments

Our go-to meal prep salad that’s packed with healthy fats, fiber, and lean protein. (Makes 1 serving) Ingredients 2 cups greens 1-2 tomatoes, sliced 1/4 cucumber, sliced or diced 1/4 cup roasted squash 2 tbsp pomegranate airls 1 tbsp fresh herb such as parley or dill 1/4 cup feta 1/4 cup cooked wild rice, brown […]

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Apple Cinnamon Overnight Oats

By nourished / November 16, 2022 / 0 Comments

Apple season isn’t over yet! (Makes 1 serving) Ingredients ½ cup of rolled oats 1 tablespoon of chia or flax seeds ½ a scoop of vanilla protein powder  ½ tablespoon of maple syrup  ½ cup of unsweetened vanilla almond milk ½ an apple chopped  Cinnamon to taste  Instructions Combine all ingredients  Cover and refrigerate overnight  […]

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Chocolate Protein Mug Cake

By nourished / November 11, 2022 / 0 Comments

Perfect as a post workout snack or a late night craving! (Makes 1 serving) Ingredients 2 tablespoons of flour 2 tablespoons of chocolate protein powder ¼ cup of unsweetened vanilla almond milk 1 tablespoon of maple syrup (add more if you like things extra sweet) 1 tablespoon of almond butter ¼ teaspoon of baking powder […]

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Turkey and Hummus Stuffed Peppers

By nourished / November 4, 2022 / 0 Comments

Instead of using hummus as a dip for your veggies, try this hummus stuffed pepper with turkey! This high-fiber and high-protein snack is perfect to pack to take on the go, and is a great way to sneak in an extra serving of veggies.  (Makes about 1 serving) Ingredients 1 bell pepper 2 ounces hummus  […]

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Pumpkin Protein Bites

By nourished / November 2, 2022 / 0 Comments

(Makes about 9 bites) The perfect grab and go snack! Ingredients ¼ cup of pumpkin puree  1 cup of rolled oats 3 tbsp of vanilla protein powder 2 tablespoons of maple syrup ¼ cup of almond butter Pumpkin pie spice to taste  Optional dark chocolate chips to taste Instructions Add all ingredients into a bowl […]

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Apple Crisp in a Mug

By nourished / October 27, 2022 / 0 Comments

(Serves 1) In the spirit of fall, give this single-serve apple crisp a try! Feel free to top it with whipped cream or ice cream, but we also think adding some vanilla yogurt could be a great addition for some added protein!  Ingredients For the Apple Mixture 1 apple, diced into small-medium pieces 1 tablespoon […]

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Honey Balsamic Air Fryer Brussel Sprouts

By nourished / October 12, 2022 / 0 Comments

A great side dish or snack for the fall! All ingredients can be measured to taste preference!  Ingredients Brussel sprouts Olive oil Garlic powder Salt Pepper Balsamic vinegar Honey Instructions Slice brussel sprouts in half Drizzle with olive oil and coat with salt, pepper and garlic powder Combine so all brussel sprouts are evenly covered  […]

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Alli’s Go-To Peanut Sauce

By nourished / October 6, 2022 / 0 Comments

This peanut sauce is one of our go-to’s because it’s so versatile! We’ll add it to a stir fry, on top of a cooked protein source, or mixed with roasted veggies. (Serves 4 – 1/3 cup servings) Ingredients 1/2 cup creamy or crunch peanut butter 1-2 Tbsp soy sauce (or tamari or coconut aminos) 1-2 Tbsp honey 1 tsp red pepper flakes […]

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Chia Pudding

By nourished / October 4, 2022 / 0 Comments

(Makes 1 serving) Ingredients 2 tablespoons of chia seeds ½ cup of almond milk 1 teaspoon of maple syrup Cinnamon to taste Pinch of sea salt Optional topping of nut butter Directions Combine all ingredients in a bowl. Cover and refrigerate overnight.  Add toppings in the morning (we love nut butter and berries)! Nutrition: *calories […]

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Asian Salmon Bowl

By nourished / September 28, 2022 / 0 Comments

Grain bowls are one of our favorite things to make on a weeknight! They take no time and use up any ingredients that you have on hand. (Makes 4 servings) Ingredients 1.5 lb salmon, chopped when raw into small square-sized pieces 2 cups of cooked quinoa or brown rice Dressing: 4 tbsp soy sauce (or […]

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