Low Carb Buffalo Dip

Low Carb Buffalo Dip

My low carb Buffalo Dip is packed with protein and flavor! It’s the perfect appetizer to enjoy at a game day potluck or a yummy lunch to pair with crackers or carrots and celery.

Low Carb Buffalo Dip

Here’s the Deets on this Healthy Recipe

To make this yummy dip you’ll need greek yogurt and cream cheese for the bulk of this recipe. The greek yogurt will be where we will get the added protein in addition to the chicken.

I swapped out the sour cream in this recipe with greek yogurt to boost the protein content and reduce the fat content as well.

I kept the classic parts of this dip the same though by using the buffalo sauce as the key for doctoring this up along with the cheese. You can certainly choose a lower fat cheese such as mozzarella, but for this recipe I used my favorite cheese, which is a 4 cheese blend.

Low Carb Buffalo Dip

Here’s The Key Ingredients:

  • Buffalo sauce
  • Greek yogurt
  • Cream cheese (softened)
  • Garlic powder
  • Shredded chicken
  • Cheese of choice
  • Green onions

You are going to need a pretty large bowl for this recipe as the yield is a generous 8×8 dip that is Thick.

I would also recommend getting some carrots, celery, and crackers to pair with this as it makes for a great crunchy combo!

Low Carb Buffalo Dip

It’s Super Simple

This dip is by far one of the quickest recipes you can make for a potluck or even as a part of your meal prep for the week.

It’s as simple as

  1. Let the cream cheese soften and combine everything in a bowl
  2. Spread the contents from the bowl in an 8×8 pan and add half the shredded cheese on the first layer
  3. Pour the remaining batter into the 8×8 pan and top with the rest of the cheese and bake for 30 minutes
  4. Let cool and garnish with green onions
Low Carb Buffalo Dip

Bam, just like that a Low Carb Buffalo Dip is done!

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Low Carb Buffalo Dip

  • Author: Aimee Wera
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 12 servings 1x
  • Category: Dip, Appetizer, Snack
  • Diet: Gluten Free

Description

This Low Carb Dip will appease the masses and is packed with flavor and protein!


Scale

Ingredients

  • 5 oz softened 1/3 less fat cream cheese
  • 1 cup greek yogurt
  • 1 lb shredded chicken ( mine was about 3 cups)
  • 3/4 cup Franks Red Hot Buffalo sauce
  • 1 cup shredded cheese of choice
  • 1/4 cup + 2 Tbsp green onions

Instructions

  1. Preheat the oven to 350 and spray an 8×8 pan with non-stick spray.
  2. Let the cream cheese soften by leaving it out for an hour.
  3. Combine all of the ingredients in a bowl except for the green onions and cheese and mix until it is combined.
  4. Chop the green onions up and add in 1/4 cup to the mixture and give it a good mix.
  5. Pour 1/2 the dip into the 8×8 pan and add 1/2 cup of cheese.
  6. Pout the other half of the dip in the dish and top with the remaining cheese.
  7. Bake for 30 minutes.
  8. Take out and top with the remaining chopped green onions.

Notes

*You can lower the calories and fat in this by choosing a lower fat cheese if you wish.


Nutrition

  • Serving Size: 1/12 the recipe (about 2-2.5 oz, but this will range)
  • Calories: 126
  • Fat: 6
  • Carbohydrates: 2
  • Fiber: 1
  • Protein: 16

Keywords: Buffalo dip, healthy buffalo dip, greek yogurt, gluten free dip, gluten free, healthy appetizer, meal prep, healthy snack

Healthy Vegan Orange Tofu

Healthy Vegan Orange Tofu

This Tofu recipe involves crispy Tofu, fresh squeezed oranges, and has over 21 grams of protein in it! It’s gluten free, dairy free, and vegan!

As you can see it’s the near perfect dish to have for when you have someone new over and you’re not sure if they’re allergic to anything, because nowadays you can never be sure.

How to make Crispy Tofu

The secret here involves 2 main components:

1.You’ll need an air fryer to achieve next-level crispiness.

2. Take out as much moisture from the Tofu as possible. This can be done by pressing the tofu with a paper towel.

3. Cut your tofu into small cubes (about 1 inch by 1 inch) you should be able to achieve a crispy outer layer and cooked inner layer, all while everything is cooked evenly.

4. To season the tofu I recommend adding 3/4 Tbsp of Tamari sauce and 3/4 Tbsp of Sesame oil and a few dashes of garlic powder. This isn’t mandatory but I recommend it as it will enhance the overall flavor profile of the dish. You can try adding a full Tbsp, but I tried to add the least amount of liquid possible in order to not add too much moisture to the tofu.

Vegan and Gluten Free Orange Tofu

Here’s the deets on what you’ll need:

  • Tamari sauce (or soy sauce) for the sauce and Tofu
  • Garlic cloves and powder (powder for the Tofu)
  • Corn starch + water mixture
  • Rice vinegar
  • Brown sugar (or coconut sugar)
  • Juice from oranges or cuties ( I used about 4 cuties since this is what I had on hand)
  • Water
  • Optional: Sesame oil (This is for the air fried Tofu)

The key to making this a lower sugar sauce is using juice from an orange and not orange juice that may be loaded with added sugar.

Vegan Gluten Free healthy Orange Tofu

How To Make The Sauce

1. Roast the garlic in a skillet over medium heat.

2. Add all the remaining sauce ingredients except for the corn starch and water mixture.

3. Stir in the cornstarch and water mixture and lower the heat to low and simmer for a few minutes.
The sauce will thicken during this time. If you prefer a thicker sauce you may add more cornstarch and if you prefer a thinner sauce you may add more water.

Vegan, Gluten Free Healthy Orange Tofu

After the sauce is prepared simply add in the air fried Tofu to the sauce in the skillet and coat the tofu evenly.

Then, serve over rice and top with green onions and sesame seeds to bring the dish together.

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Healthy Vegan Orange Tofu

  • Author: Aimee Wera
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 4 servins 1x
  • Category: Dinner
  • Diet: Vegan

Description

A simple, crispy, and flavorful healthy vegan and gluten free orange tofu dish that will keep you coming back for more!


Scale

Ingredients

Crispy Tofu

  • 2 blocks of firm tofu
  • 3/4 Tbsp Tamari (or soy sauce if not gf)
  • 3/4 Tbsp sesame oil
  • dash of garlic powder

Sauce

  • 4 cloves of garlic minced
  • 2 1/2 Tbsp Tamari
  • 2 Tbsp rice vinegar
  • 3/4 cup water
  • 1 large naval orange juiced (about 1/3 cup juice)
  • 1 Tbsp + 2 tsp coconut sugar
  • 1 Tbsp truvia baking blend (or sweetener of choice)
  • 2 1/2 Tbsp cornstarch + 1 1/2 Tbsp water mixture
  • Optional: green onions and sesame seeds for garnish

 


Instructions

Tofu

  1. Drain the moisture from the tofu with paper towels. Press the tofu onto the paper towels until there is little to none left.
  2. Cut into small 1 inch by 1 inch cubes and transfer to a bowl.
  3. Add the remaining ingredients into the bowl and mix up the Tamari, sesame oil, and dash of garlic powder until it is evenly coated.
  4. Put in the air fryer at 400 and cook for 25-28 minutes shaking it every few minuted to ensure they cook evenly. If you like them very crispy then I would recommend cooking it on the longer end of that range. You may adjust this based on your air fryer.  
  5. When the tofu is done set aside.

Sauce

  1. Mince the garlic and cook over a skillet at medium to heat. Roast this for a few minutes until the garlic starts to appear less white.
  2. Add the Tamari, rice vinegar, water, and juice from the orange.
  3. Add in the coconut sugar and truvia
  4. Mix the cornstarch and the water together in a small dish and add this mixture into the skillet with the other ingredients.
  5. Lower the heat to low and let the sauce thicken while it simmers. Mix the sauce with a fork for a few minutes as it thickens. 
  6. Add in the tofu and stir until it is evenly coated.
  7. Optional but recommended, add some veggies into the tofu and sauce mixture.
  8. Serve over steamed rice and garnish with green onions and sesame seeds.

Notes

*Air fryer times are estimated as they will vary by brand


Nutrition

  • Serving Size: 1 serving
  • Calories: 251
  • Sugar: 12
  • Fat: 11
  • Carbohydrates: 17
  • Fiber: 1
  • Protein: 21

Keywords: tofu, vegan, gluten free, orange tofu, healthy, low sugar

Super Simple Shrimp Tostadas

Super Simple Shrimp Tostadas

Fresh, tasty, and healthy! These 6 ingredient Tostadas are the perfect simple lunch or dinner that is packed with protein and of course guac!

You’re in a pinch! You don’t even want to eye another lean meat and vegetable meal that you’ve had for the last 3 days…

Then these Super Simple Healthy Tostadas are for You!

What do I need?

Good news! It isn’t much!

  • corn tortillas
  • guacamole (I used good foods as i’s my favorite store bought guacamole)
  • cilantro
  • taco seasoning
  • shrimp
  • feta cheese

Aside from a dash of salt and optional oil you should be good.

How In The Heck Do I Make A Crunchy Tostada?

  1. Preheat your oven to 400 degrees
  2. Spray one or both sides of the corn tortillas with avocado or olive oil non-stick spray
  3. Add them flat onto a pan and sprinkle sea salt over them
  4. Bake them in the oven for 4-5 minutes on each side and flip them halfway through. If you would like extra crispy tostadas bake them for another 2 minutes on each side, just watch them closely to be sure they don’t burn.

What Seasoning Should I Use?

Unfortunately, most taco seasonings you find in the store contain added sugar. Sigh, I know it’s a shame, but you are in luck! I have a natural recipe that involves zero added sugar and contains most spices you likely have in your cubboards.

  • 2 Tbsp cumin
  • 3 Tbsp chili powder
  • 1.5 Tbsp paprika
  • 1 tsp onion powder
  • 1.5 tsp garlic powder
  • 2 tsp sea salt

Just mix this all up in a small bowl and then store the seasoning in either a ziploc bag or in a small airtight container.

You can use any taco seasoning for this recipe though if you’re in a pinch. I know I would be lying if I said I always had my taco seasoning on deck to use at all times.

Perhaps one of my favorite things about making these is how fancy I feel eating a tostada from my couch, although I know it only took about 15 minutes.

The protein from the shrimp, fat from guacamole, and carbs from corn tortilla make for a healthy and satisfying meal that keeps me full well after that 3 PM snack attack time.

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Super Simple Shrimp Tostadas

  • Author: Aimee Wera
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 4 Shrimp Tostadas 1x
  • Category: Lunch
  • Cuisine: Mexican
  • Diet: Gluten Free

Description

The Taco’s BFF boasting with flavor, guac, feta, and everything in between! With grams of protein you can kick your hunger to the curb!


Scale

Ingredients

  • 4 corn tortillas
  • 12 large shrimp (deveined and peeled) 
  • 2 tsp avocado oil
  • 1.5 tsp taco seasoning (my recipe for this is above, but any taco seasoning will do)
  • dash of sea salt
  • 3 Tbsp guacamole (I used Good Foods Store bought Guac, and it’s the best I’ve ever had from a store)
  • 3 Tbsp crumbled feta (I used reduced fat feta, but feel free to use whichever you like)
  • 1 Tbsp cilantro
  • Optional: Lime

Instructions

  1. Preheat the oven to 400 degrees and spray the corn tortilla shells with non-stick spray on one or both sides.
  2. Sprinkle sea salt over the corn tortillas and bake in the oven for 4-5 minutes on each side, flipping them over halfway through. if you prefer very crispy tostadas you can add another 1-2 minutes on each side but watch them carefully so they don’t burn.
  3. While the tostadas burn heat a pan over medium-high heat with the oil. Add the seasoning to the shrimp and then add the shrimp to the pan and cook for about 2 minutes on each side. If you have larger shrimp you may want to cook them closer to 3 minutes. once they are done cooking set aside.
  4. Chop the cilantro and set aside.
  5. Remove the tostadas from the oven and let the tostadas cool for a few minutes and then add the guacamole to the tostadas.
  6. Add the shrimp to the tostadas, then the feta and chopped cilantro.
  7. Squeeze a lime over the top and enjoy!


Nutrition

  • Serving Size: 1 Shrimp Tostada
  • Calories: 129
  • Sugar: 1
  • Fat: 5
  • Carbohydrates: 11
  • Fiber: 2
  • Protein: 10

Keywords: shrimp, tostada, taco seasoning, gluten free, high protein, simple meal recipe, lunch, quick meal, healthy

Healthy Mexican Stuffed Peppers

Healthy Mexican Stuffed Peppers

These Flavorful Healthy Mexican Stuffed Peppers are filled with over 6 grams of fiber and over 35 grams
of protein!

One of the best parts of this recipe is that it is very low-effort when it comes to the preparation for this dish.

How Simple Can This Really Be?

Honestly, I would consider this a lazy-girls (or guys) go-to meal prep recipe for the week. Now, you may be wondering why that is…

You see, by using salsa as the main seasoning there isn’t much more to add to the stuffing of the peppers other than the rice, beans, and turkey. All of which require minimal preparation.

I’m Busy Girl What Can I Do To Make This Easier?

  • Use microwavable jasmine rice from Trader Joes. It tastes amazing and also is easy on the wallet.
  • Wash the canned corn and beans together before adding them to the dish.
  • Throw everything in at once after the turkey is done cooking.

This recipe is really a matter of cooking meat, and then adding everything together over the course of 5 minutes before popping it in the oven. So, if you’re just starting to meal prep this recipe is a great place
to start.

I made this recipe for a busy week I had ahead for my first week working from home. Some would argue that working from home doesn’t make meal prep necessary, but for the first week I had no idea what to expect so I had to be sure I had a healthy lunch packed just in case.

Also, is any thing better than gazing at your fridge knowing you have meals already prepped?

Yeah…didn’t think so.

If you’re looking for other gluten free healthy recipes checkout my latest posts below!

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Healthy Mexican Stuffed Red Peppers

  • Author: Aimee Wera
  • Prep Time: 10 minutes
  • Cook Time: 45 minutes
  • Total Time: 55 minutes
  • Yield: 4 Stuffed Peppers 1x
  • Category: Dinner, Lunch, Meal
  • Cuisine: Mexican
  • Diet: Gluten Free

Description

A simple, yet satisfying healthy mexican-style meal that is high in fiber and packed with over 35 grams of protein.


Scale

Ingredients

  • 1 lb 99% Lean turkey
  • 1 tsp avocado oil
  • 4 Large Bell Peppers
  • 1 1/2 cup Salsa ( I opt for a lower sodium variety)
  • 2 Tbsp Cilantro
  • 2 Tbsp chili powder
  • 1/2 Tbsp red pepper flakes
  • 1 tsp cumin
  • 1 Can black beans
  • 1/2 cup corn
  • 1 Cup cooked rice of choice
  • Optional: 1/2 cup mexican-style cheese

Instructions

  1. Preheat the oven to 350.
  2. Cook the turkey in a pan with 1 tsp of oil until it is fully cooked over medium-high heat.
  3. Add the cilantro, chili powder, red pepper, and salsa to the pan and lower the heat to low for 1-2 minutes.
  4. After washing the beans add the can with the turkey and cooked rice. Stir over low heat until the ingredients are incorporated and set aside.
  5. Cut the tops off the peppers and stuff them evenly with the mixture from the pan.
  6. Cook the peppers for 40 minutes in the oven. Then take them out and add the cheese on top of the peppers and set the broiler in your oven to high. Place the peppers with the cheese on top in the oven for 2-3 minutes, watching carefully to ensure the cheese does not burn.
  7. Take out of the oven and let cool for at least 10 minutes. 


Nutrition

  • Serving Size: 1 stuffed pepper
  • Calories: 350
  • Fat: 6
  • Carbohydrates: 36
  • Fiber: 7
  • Protein: 38

Keywords: bell peppers, stuffed peppers, quick recipe, salsa, salsa recipe, mexican peppers,

Honey Glazed Salmon

Honey Glazed Salmon

This Honey Glazed Salmon is the perfect recipe if you’re seeking something healthy and quick! This recipe can be whipped up in under 20 minutes and is the perfect complement to a bed of rice and steamed veggies.

I admit Salmon is something I have to be in the mood for, but I’ve never been able to figure out how to season or cook Salmon the right way until now.

How Should I Cook The Salmon?

Great question! I found that the key to avoiding overcooked Salmon is to time it just right! I cook it 4-6 minutes on each side in a good pan or skillet.

As much as I love to hold on to old cookware as I detest buying new things I opted for a newer large non-stick pan, and the results were so much better compared to that on my old freshman year of college pans.

And yes…I held them for over 4 years before throwing them away and I have no shame in doing so!

Give me the Deets on the Honey Glaze!

Luckily, this Honey Glaze is made with a rather slim ingredient list (as you will likely have most of the ingredients on hand) and requires holding your hunger for only a few more minutes before the dish
is complete.

For the Honey Glaze you will need:

  • Minced garlic
  • Onion powder
  • Oil of choice
  • Lemon juice
  • Tamari sauce
  • Honey of course!
  • Chopped parsley
  • Cornstarch
  • Water
  • Salt and Pep

Now, I know his may seem like a lot but odds are you will have a majority of these ingredients on hand if you have a gluten-free pantry.

Can I Make This Honey Glaze Thicker Or Thinner?

Absolutely! The key to creating a thicker or thinner Honey Glaze is cornstarch, which I have fallen in love with as a thickening agent in many gluten-free sauces.

If you prefer a thicker sauce add an extra teaspoon of cornstarch to the cornstarch and water mixture (listed in the recipe card below) and a dash more of water.

To make it thinner, you will do the opposite. Simply, reduce the cornstarch by 1 teaspoon and maintain the amount of water that it calls for in the recipe.

What Can I Serve This With?

I find this dish is best served with rice, steamed veggies like broccolini and cauliflower, and potatoes.

Alternatively, you could also make a larger portion of the sauce and create a stir-fry with the salmon and pair it with sugar snap peas, peppers, and water chestnuts.

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Honey Glazed Salmon

  • Author: Aimee Wera
  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Total Time: 20 minutes
  • Yield: 44 ounce fillets with honey glaze 1x
  • Category: Dinner
  • Diet: Gluten Free

Description

A super simple Salmon recipe that is flavorful and healthy!


Scale

Ingredients

  • 1 pound of Atlantic Salmon cut into 4 fillets
  • 2 tsp avocado oil
  • 1/8 heaping tsp salt
  • dash of pepper
  • 2.5 Tbsp of minced garlic
  • 1/4 cup water 
  • 2 Tbsp honey
  • 1 lemon juiced (or 23 Tbsp of lemon juice from a lemon juice bottle)
  • 3 Tbsp Tamari (or low sodium sea salt if not gf)
  • 2 tsp cornstarch + 1 tbsp water
  • 3 Tbsp chopped parsley + extra to top

Instructions

  1. Add the oil in a large pan over medium-high heat. While the pan warms up coat the salmon with salt and pepper.
  2. Cook the salmon for 4-5 minutes each side. If they are thick slices aim for 5-6 minutes.
  3. Wrap the salmon in tin foil and set aside while you prepare the Honey Glaze.
  4. Throw the chopped garlic to the pan and cook over medium-high heat for 30 seconds.
  5. Add the water, lemon juice, Tamari, chopped parsley and honey to the pan and let it simmer.
  6. Whisk together the cornstarch and water mixture in a small bowl.
  7. Add the water-cornstarch mixture into the pan and whisk until it is combined. Let the Honey Glaze boil for 1-2 minutes as the glaze thickens.
  8. Add the salmon to the pan and add the Honey Glaze on top of the salmon. Then, sprinkle a bit more parsley over the top and pair with rice and steamed veggies

Notes

To lower the fat content you can use a leaner cut of salmon


Nutrition

  • Serving Size: 1 4-ounce fillet with glaze
  • Calories: 293
  • Sugar: 9
  • Fat: 17
  • Carbohydrates: 11
  • Protein: 24

Keywords: Salmon, honey, honey glaze, healthy meal, dairy free, gluten free, quick dinner

Healthy Avocado Aioli

Healthy Avocado Aioli

Seek for the perfect potluck picnic appetizer no more! This Healthy Avocado Aioli is creamy and flavorful without using your traditional mayo! You can pair this with veggies, sweet potato fries, and sandwiches!

What Makes It So Healthy?

The main ingredients in this Aioli are Avocado and Greek Yogurt. Avocados, as you likely know are a great fat source high in vitamins like C, E, K, and B-6. When paired with the protein powerhouse of greek yogurt they are a nutrition powerhouse!

P.S. I am not a dietitian and I am merely taking note of the macronutrients and micronutrients within them.

What Do I Need?

Can I get a high 5? Because that’s all you’ll need!

5 ingredients!

You will chuck in all of these ingredients to the food processor

  • Minced garlic
  • Avocado
  • Greek yogurt (0%)
  • Lime juice
  • Chopped parsley

You’ll notice I didn’t include salt and pepper, but do those really count?

Not in my book…

What could potentially be the best part about this recipe is that all you have to do is add the ingredients to a food processor and blend it up!

No dishes is always a win in my book, which is why this recipe is my go-to for a quick recipe when last minute picnics pop up.

What Can I Pair With This Aioli?

The possibilities are E N D L E S S !

I find this goes great with sweet potato fries, carrots, sandwiches, basically anything that reminds you of a tangy lime infused cilantro ranch goes with it.

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Avocado Aioli

  • Author: Aimee Wera
  • Prep Time: 5 minutes
  • Total Time: 5 minutes
  • Yield: 1 jar 1x

Description

The perfect Avocado Aioli to pair with sweet potato fries, veggies, and sandwiches! 


Scale

Ingredients

  • 1 avocado
  • 3/4 cup fage 0%
  • 1 lime juiced
  • 4 cloves of garlic
  • 1/8 tsp sea salt
  • dash of pepper
  • 23 Tbsp non-dairy milk
  • 2 handful of chopped cilantro

Instructions

  1. Spoon the seed out of the avocado.
  2. Add all ingredients into a food processor and blend for 45 seconds to 1 minute.
  3. Serve with air-fried sweet potatoes seasoned with pepper and salt and enjoy!


Nutrition

  • Serving Size: 2 Tbsp
  • Calories: 34
  • Fat: 2
  • Carbohydrates: 2
  • Protein: 2