Freezer Friendly Recipes

Chicken Broccoli Casserole

Chicken Broccoli Casserole

This recipe is one of my “Fueled & Fit EDGE MEALS.”  So named because they give you an EDGE when you begin your 40-Day F&F Challenge.

EDGE MEALS:

Are quick and easy to prepare
Are family-friendly
Contain easy to locate and inexpensive ingredients
Can be plugged in for either lunch or dinner (or for leftovers)
Are low-carb, low-fat, and high-protein
Contain lots of vitamins and minerals for an extra-punch of energy

 

LEVELING THIS RECIPE:
Lower the sugar – remove the Cherries (see below for benefits of cherries)
Lower the fat – change the Olive Oil to 2 tbsp and Feta Cheese to 3 ozs.
Make dairy-free version – remove the Feta Cheese and Use Almond Milk Yogurt

Speaking of vitamins and minerals, below are a few of the benefits of tart cherries:

  • Tart Cherries are super-rich in antioxidants. They have about the same antioxidant capacity of blueberries.  And when they’re dried, their antioxidants are super-concentrated.  We’re talking over double the amount of benefits than when the fruit is fresh.
  • They’re high in fiber, and an excellent source of vitamin C.
  • They are considered one of the top anti-inflammatory foods. They can ease muscle pain, gout, and even arthritis.  One study showed that tart cherries had better anti-inflammatory properties than aspirin.
  • They’re high in potassium, which reduces the risk of stroke, hypertension and high blood pressure, and reduces muscle cramping.
  • Cherries are a great sleep aid. They are one of the few good food sources of melatonin, the hormone that helps regulate sleep cycles.
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Chicken Broccoli Casserole
Diet Level:6
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Prep Time 15 Minutes
Cook Time 25 Minutes
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Ingredients
Prep Time 15 Minutes
Cook Time 25 Minutes
Servings
Servings
Ingredients
Diet Level:6
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Instructions
  1. Preheat oven to 425F.
  2. Drizzle broccoli florets with olive oil and sprinkle with salt and pepper.
  3. Bake in a 9 X 13 baking dish for 10 minutes at 425 degrees.
  4. While the broccoli is roasting, shred the chicken and set it aside.
  5. Heat up a medium-sized skillet on the stove, add olive oil and minced garlic. Cook for 1 minute then add the chicken stock, and bring to a simmer. Add the chicken and stir. Fold in the yogurt, 3 ounces of the feta cheese, green onions, half the cherries and half the almonds.
  6. When the broccoli is finished roasting, turn the oven temp down to 375 degrees, and fold the chicken mixture into the baking dish with the broccoli. Then sprinkle with the remaining feta, almonds, and cherries.
  7. Bake for 15-20 minutes covered, and serve.
Recipe Notes

You can swap out the dried tart cherries for dried cranberries if desired.

 

Nut and Seed Bread

Nut and Seed Bread

I am placing this recipe in the “EDGE SNACK” category due to its easy prep AND high level of fiber, magnesium, and potassium. It is jam-packed with important nutrients like protein, omega-3s, and antioxidants.

This is a GREAT snack to have around — energy-packed!! However, portion control counts because it is also high in calories and fat!

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Nut and Seed Bread
Diet Level:5
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Prep Time 5 Minutes
Cook Time 25 Minutes
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Servings
Prep Time 5 Minutes
Cook Time 25 Minutes
Servings
Servings
Diet Level:5
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Instructions
  1. Preheat oven to 425 degrees.
  2. In a large mixing bowl, add all nuts and seeds.
  3. Add the eggs, and mix until well combined.
  4. Pour mixture into two small parchment lined loaf pans, and bake for 25 minutes.
  5. Slice each loaf thinly, and enjoy!
Recipe Notes

 

Flourless Pumpkin Oatmeal Cookies

Flourless Pumpkin Oatmeal Cookies

These flour-less pumpkin oatmeal cookies are soft baked and healthy enough to be called a “breakfast food!”  They are quick to whip up and you might want to make a double batch because they stay fresh for up to 2 weeks in the fridge and 3 months in the freezer!

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Flourless Pumpkin Oatmeal Cookies
Diet Level:6
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Prep Time 10 Minutes
Cook Time 15 Minutes
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Cookies
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Prep Time 10 Minutes
Cook Time 15 Minutes
Servings
Cookies
Ingredients
Diet Level:6
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Instructions
  1. Preheat oven to 350 degrees. Line a baking pan with parchment paper.
  2. In a medium bowl, combine all of the ingredients and stir to combine.
  3. Drop spoonfuls of the batter (about 2 tbsp each) onto the prepared baking sheet, until you have 9 cookies.
  4. Bake 12-15 minutes, or until the cookies are just set. Let cool and enjoy!
Recipe Notes

Make your own oat flour by blending 3/4 cup old fashioned oats in a blender or food processor until smooth flour forms. Or you could try swapping the oat flour out with protein powder.

Pumpkin Pie Protein Bites (No Bake)

Pumpkin Pie Protein Bites (No Bake)

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Pumpkin Pie Protein Bites (No Bake)
Diet Level:5
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Prep Time 10 Minutes
Servings
Balls
Ingredients
Prep Time 10 Minutes
Servings
Balls
Ingredients
Diet Level:5
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Instructions
  1. Mix everything together in a large bowl until well combined. Add the pumpkin last, adding a little less or more as needed, just until a dough forms. You want the dough more dry than wet because, once it becomes too wet, it becomes sticky.
  2. Scoop 1/8 cup mixture into hands and roll into a ball. Continue until batter is gone.
  3. Place protein cookie dough balls in a plastic container and store in the fridge for up to 2 weeks, or in the freezer.
Pumpkin Granola

Pumpkin Granola

Making your own granola is easier than you think. What I love most about DIY granola is that you can customize it to suit your taste AND your “Diet Level.”  This recipe is a pumpkin version, using oats, quinoa, maple syrup or honey, pumpkin spice, cinnamon, pecans, pumpkin seeds (pepitas), and dried cranberries. So, as far as Diet Levels go, it is NOT grain-free, so we’re going with Diet Level 6 here. You can treat this as a cereal and pair it with nut milk, so it’s a great go-to for a quick breakfast. However, you can easily make this fit Diet Levels 1-4 by tweaking the maple syrup or honey with sugar-free maple syrup.

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Pumpkin Granola
Diet Level:6
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Prep Time 10 Minutes
Cook Time 30 Minutes
Servings
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Ingredients
Prep Time 10 Minutes
Cook Time 30 Minutes
Servings
Servings
Ingredients
Diet Level:6
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Instructions
  1. Preheat oven to 325° F.
  2. Spread oats and quinoa out on a parchment-lined baking pan. Toast in the oven 10 minutes, stirring once.
  3. Remove oats from the oven and pour into a medium bowl. Add the ground flaxseeds, pumpkin seeds, pecans and dried fruit.
  4. Reduce oven to 300° F.
  5. In a second medium bowl, combine maple syrup, pumpkin puree, oil, pumpkin spice, cinnamon, salt and vanilla. Pour over oats and stir together with a spatula.
  6. Spread back onto a baking sheet and bake an additional 20 minutes, or until golden.
Pumpkin Chocolate Chip Mug Cake

Pumpkin Chocolate Chip Mug Cake

What could be better than pumpkin cake with chocolate chips? AND, this Pumpkin Chocolate Chip Mug Cake has 16 grams of protein and 6 grams of fiber, is gluten and grain free!

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Pumpkin Chocolate Chip Mug Cake
Diet Level:5
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Prep Time 5 Minutes
Cook Time 10 Minutes
Servings
Servings
Ingredients
Prep Time 5 Minutes
Cook Time 10 Minutes
Servings
Servings
Ingredients
Diet Level:5
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Instructions
  1. In a small mixing bowl, add all ingredients, except for chocolate chips. Mix until smooth. Top with chocolate chips.
  2. Spray 2 microwave-safe bowls with cooking spray and scoop cake batter into prepared bowls, dividing evenly.
  3. Microwave each bowl separately for 2 minutes, or until cake is set.
Recipe Notes

Note: If you want to use the oven rather than microwave, simply bake the cakes in 2 small ramekins (baking them together), for 10-12 minutes at 350 degrees, or until a toothpick comes out clean.

Pumpkin Soup

Pumpkin Soup

This is a classic, easy pumpkin soup recipe that is very fast to make. Everything you need, none of the unnecessary frills. The extra flavor in this recipe is the broth, mixed with onion and garlic. It makes all the difference!

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Pumpkin Soup
Diet Level:5
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Prep Time 10 Minutes
Cook Time 15 Minutes
Servings
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Ingredients
Prep Time 10 Minutes
Cook Time 15 Minutes
Servings
Servings
Ingredients
Diet Level:5
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Instructions
  1. Place the pumpkin puree, onion, garlic, broth, and water in a pot. Bring to a boil, uncovered, then reduce heat and let simmer.
  2. Remove from heat and use a stick blender to blend until smooth. If you don't have a stick blender, use a blender.
  3. Season to taste with salt and pepper. Still through almond milk and serve.
Pumpkin Breakfast Cookies

Pumpkin Breakfast Cookies

These breakfast cookies can be made the day before, as they store well in an airtight container, eaten fresh-from-the-oven, or frozen and warmed up in the microwave! They go great with coffee or any of your favorite dairy-free milks!

With the only sweetener coming from honey and raisins, and a good amount of fiber and healthy fats, they help you stay full for the whole morning or through your morning workout.

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Pumpkin Breakfast Cookies
Diet Level:6
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Diet Level 6: Clean Eating
fueled for GOD 40 Day Challenge
Prep Time 15 Minutes
Cook Time 20 Minutes
Servings
Cookies
Ingredients
Diet Level 6: Clean Eating
fueled for GOD 40 Day Challenge
Prep Time 15 Minutes
Cook Time 20 Minutes
Servings
Cookies
Ingredients
Diet Level:6
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Instructions
  1. Preheat oven to 350 degrees. Prepare a baking sheet by covering it with parchment paper.
  2. In a small bowl combine flax meal and water. Set aside while it forms an egg-like consistency.
  3. In a medium bowl combine oats, flour, baking soda and powder, and pumpkin pie spice. Stir until well combined.
  4. In a small saucepan add honey, sunflower seed butter, and coconut oil. Over medium heat, stir until all ingredients are melted together. Remove from heat.
  5. To the honey and sunflower seed butter pan, add pumpkin puree and flax “egg”. Stir until all ingredients are well combined.
  6. Pour the wet ingredients over the dry mixture. Stir with a large spoon until all the dry ingredients are mixed into the wet ingredients.
  7. Lastly, add the raisins, pumpkin seeds, and shredded coconut. Fold into the batter.
  8. Scooping the batter up by large spoonfuls, place on the prepared baking sheet. Divide evenly to get 12 round cookies.
  9. Bake for 15-20 minutes or until golden brown on the edges.
  10. Store leftovers in an airtight container for up to 4 days. Or you may freeze them.
Easy Breakfast Casserole

Easy Breakfast Casserole

This is a great breakfast to prepare ahead of time and bring out to reheat when you have guests coming in for a visit. It’s also a good dish to serve as a “breakfast-for-dinner” dish!

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Easy Breakfast Casserole
Diet Level:5
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Prep Time 25 Minutes
Cook Time 25 Minutes
Servings
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Ingredients
Prep Time 25 Minutes
Cook Time 25 Minutes
Servings
Servings
Ingredients
Diet Level:5
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Instructions
  1. Preheat oven to 400 degrees. Grease a 9x12 baking dish.
  2. Toss diced sweet potatoes in coconut oil and sprinkle with salt.
  3. Place sweet potatoes on baking sheet and bake for 20-25 minutes, until soft.
  4. While sweet potatoes are cooking, place a large sauté pan over medium heat. Add breakfast sausage and yellow onion. Cook until no pink remains in meat.
  5. Place meat mixture in baking dish, add sweet potatoes and spinach. Then add eggs, along with salt and garlic powder and mix until well combined.
  6. Place in oven and bake for 25-30 minutes, until eggs are set in the middle.
Pumpkin Muffins with Honey

Pumpkin Muffins with Honey

Of course, the title gives it away—this is a Diet Level 6 Recipe—honey…1/2 cup, no less!! It’s clean eating all the way, though!!! These are so easy to make and they taste delish! Just remember portion control!!! ALWAYS!!

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Pumpkin Muffins with Honey
Diet Level:6
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Diet Level 6: Clean Eating
fueled for GOD 40 Day Challenge
Prep Time 10 Minutes
Cook Time 25 Minutes
Servings
Muffins
Ingredients
Diet Level 6: Clean Eating
fueled for GOD 40 Day Challenge
Prep Time 10 Minutes
Cook Time 25 Minutes
Servings
Muffins
Ingredients
Diet Level:6
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Instructions
  1. Heat oven to 350 degrees. Line a muffin tin with liners or oil lightly.
  2. Stir together flours, baking soda, pumpkin pie spice, and salt.
  3. In another bowl, stir together eggs, pumpkin, mayonnaise, honey, and vanilla extract.
  4. Add pumpkin mixture to dry ingredients and mix until just blended.
  5. Stir in pecans, then divide among muffin liners so each is about ¾ full (about ¼ cup each).
  6. Bake at 350 for 25 minutes or until toothpick inserted in center tests clean. Cool muffin tin for 5 minutes on a wire rack, then run a thin knife around each indent and turn muffins out; cool completely before eating.
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