Freezer Friendly Recipes

Lemon Parmesan Chicken & Zucchini Skillet Dinner

Lemon Parmesan Chicken & Zucchini Skillet Dinner

I LOVE one-pan meals! This one is loaded with fresh ingredients and flavor!! All you need is about 20 minutes and one skillet, so quick and easy!  AND, clean up is a breeze!! Bonus: It’s low-fat, low-carb, AND high in protein!!

Print Recipe
Lemon Parmesan Chicken & Zucchini Skillet Dinner
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Prep Time 10 Minutes
Cook Time 20 Minutes
Servings
Servings
Ingredients
Prep Time 10 Minutes
Cook Time 20 Minutes
Servings
Servings
Ingredients
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Instructions
  1. In a small bowl, prepare seasoning mixture and set aside.
  2. Heat a large skillet over medium-high heat and spray with cooking spray. Add chicken and cook 2-3 minutes, or until lightly golden brown on one side. (You will know it is time to flip when the sides/edges facing the pan start to turn white.) Flip and cook on opposite side until chicken is golden brown.
  3. Add half of the seasoning mixture and one tablespoon of lemon juice to the skillet of chicken. Toss the chicken in the mixture, and continue to cook until chicken is cooked through, approximately an additional 1-2 minutes. (Center of larger pieces should register 165 degrees). Transfer to a plate.
  4. Add the zucchini and squash to the same skillet and cook over medium-high heat. Season with the rest of the seasoning mixture, two tablespoons of water, and two tablespoons of lemon juice.
  5. Cook, tossing occasionally until just tender, about 4 minutes. (Note: If pan doesn’t seem big enough to cook the zucchini easily, you could always cook 1/2 at a time. Also, if you desire your zucchini to be more tender and you find it is burning, add 2-4 more tablespoons of water.)
  6. Return chicken to pan with zucchini and squash. Garnish with one tablespoon of lemon zest and parmesan cheese and toss together. Sprinkle with additional parmesan and parsley if desired.
Recipe Notes

 

Banana Bread Muffins

Banana Bread Muffins

I love all things muffins! Muffin recipes are fast to prepare. They are grab and go and freezer-friendly!  These banana bread protein muffins taste just like a piece of banana bread and will make your house smell amazing as they bake! Made without any flour or sugar, they are high in protein, so they’ll keep you feeling fueled and satisfied!

Print Recipe
Banana Bread Muffins
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Prep Time 10 Minutes
Cook Time 20 Minutes
Servings
Muffins
Ingredients
Prep Time 10 Minutes
Cook Time 20 Minutes
Servings
Muffins
Ingredients
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Instructions
  1. Preheat oven to 350 degrees. Spray muffin tin with non-stick cooking spray, or line with parchment paper muffin liners.
  2. Place all of the dry ingredients in a blender, and blend until mixture is smooth.
  3. Add wet ingredients and continue to blend or stir until combined.
  4. Divide mixture evenly between 12 muffin tins.
  5. Bake for 18-20 minutes, or until toothpick comes out clean.
Recipe Notes

Substitutions:
3/4 cup egg whites for the eggs
Unsweetened applesauce for the yogurt
1/2 cup sweetener of choice that measures like sugar for the baking stevia

GREEN SMOOTHIE MUFFINS

GREEN SMOOTHIE MUFFINS

If you are in a rush (who isn’t, right?) OR just a little bored with your breakfast choices, give these muffins a try!  They are a great grab-n-go item, you can freeze them, and they are low in fat and chock full of goodness!!! 

Print Recipe
GREEN SMOOTHIE MUFFINS
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Prep Time 5 Minutes
Cook Time 20 Minutes
Servings
Muffins
Ingredients
Prep Time 5 Minutes
Cook Time 20 Minutes
Servings
Muffins
Ingredients
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Instructions
  1. Preheat oven to 350 degrees and line a 12-hole muffin tin with liners.
  2. Combine all ingredients in your blender or food processor. Blend until the batter has a smooth consistency and even color.
  3. Portion out between the 12-lined muffin holes.
  4. Bake for 17-20 minutes or until a toothpick inserted into the middle of a muffin comes out clean.
  5. Cool in pan for 10 minutes before transferring the muffins to a cooling rack.
Recipe Notes

Enjoy warm or allow to cool completely before storing in fridge for up to 5 days or in freezer for up to a month.

 

Cashew Butter Cups With Freeze Dried Blueberries

Cashew Butter Cups With Freeze Dried Blueberries

These cashew butter cups are healthy and packed with nutrients!! These are excellent as a dessert or snack. They are low-carb and low-fat and pretty enough to take to your next potluck!!

As noted below, you can switch out the sugar-free maple syrup with honey. However, please note that the nutrition label will change! Each cup will then contain 10 grams of sugar and 15 carbs, as well as 159 calories.

Print Recipe
Cashew Butter Cups With Freeze Dried Blueberries
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Prep Time 10 Minutes
Servings
Servings
Ingredients
Prep Time 10 Minutes
Servings
Servings
Ingredients
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Instructions
  1. Line a muffin tin with nonstick muffin liners. Set aside.
  2. Next, place freeze-dried blueberries into a food processor and blend until they turn into a powder.
  3. Place all-natural cashew butter, melted coconut oil, sugar-free maple syrup, 2/3 of the blueberry powder (you’ll use the rest later), and vanilla extract in a medium-size bowl. Mix until combined.
  4. Using a tablespoon, scoop batter into muffin tin. You should get 12 cups.
  5. Sprinkle the top of the cashew butter cups with the rest of the freeze-dried blueberry powder and a sprinkle of sea salt.
  6. Place muffin tin in the freezer and freeze for at least 15 minutes.
  7. Remove from freezer and enjoy!
Recipe Notes

If your batter isn’t easily poured into the cupcake tin, add more melted coconut oil. You do not want your batter to be too thick and sometimes thickness is dependent on how oily your nut butter is.

You can replace sugar-free maple syrup (I like Lakanto brand, which I get from Amazon) with honey.  You can also replace the cashew butter with any other nut butter, such as peanut or almond...just limit it to natural.

You may store the cups in the freezer for up to 3 months!

Almond Flour Banana Pancakes

Almond Flour Banana Pancakes

These pancakes are the best!!! AND they are a great use for ripe bananas, which EVERYONE has lying around taking up space and drawing pests, right?

They are grain-free and dairy-free…YAY…AND packed with protein to start your day off right.

You can also make up a batch, freeze them.  Then, simply pop them in the microwave, top with some sugar-free maple syrup and off you go!!!

Print Recipe
Almond Flour Banana Pancakes
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Prep Time 5 Minutes
Cook Time 15 Minutes
Servings
Servings
Ingredients
Prep Time 5 Minutes
Cook Time 15 Minutes
Servings
Servings
Ingredients
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Instructions
  1. In a blender or food processor, blend banana and 1 egg until there are no large lumps in the banana.
  2. Then, place in medium size bowl and add in the other 2 eggs. Whisk until combined.
  3. Add almond flour and baking powder and mix until smooth.
  4. Heat a frying pan to medium heat and spray with nonstick cooking spray.
  5. Using a 1/4 measuring cup, scoop batter onto pan. Let cook for around 2 to 3 minutes per side.
Recipe Notes

 

Veggie Egg Muffins

Veggie Egg Muffins

These muffins are made with clean ingredients, they are easy to make, and perfect for a grab-and-go morning! This recipe is included in the Fueled & Fit EDGE 90-Day Challenge Program PREP DAY because of those attributes. This recipe is also low-carb, low-fat, and gives you a boost of protein to start out your morning. If you don’t like spinach or mushrooms, simply change those veggies out for ones you DO like.

Print Recipe
Veggie Egg Muffins
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Prep Time 10 Minutes
Cook Time 20 Minutes
Servings
Muffins
Ingredients
Prep Time 10 Minutes
Cook Time 20 Minutes
Servings
Muffins
Ingredients
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Instructions
  1. Preheat oven to 350 degrees.
  2. Heat olive oil in large skillet over medium-high heat. Saute onion and garlic until they become tender (about 3 minutes).
  3. Add mushrooms to skillet and continue cooking until they begin to shrink (about 2 to 3 minutes).
  4. Toss in the spinach, season with salt and pepper, and continue to cook for another 2 or 3 minutes, or until spinach is wilted.
  5. Crack the eggs into a medium-size bowl, add the veggies to the egg mixture.
  6. Stir together and pour into a greased muffin tin.
  7. Bake for 15-20 minutes.
Recipe Notes

 

Low-Carb Bread

Low-Carb Bread

This is a great, low-carb bread recipe! The best part about this recipe is that it’s simple, so you know it’s going in the “EDGE” department, right? When you’re watching those carbs, it’s so nice to have a loaf of bread at your disposal. It almost feels like cheating. Check out this recipe and start making the best low-carb bread you’ve ever tried!

The secret step in this recipe that takes this low-carb almond bread from good to great is the separation of the eggs. You’re going to want to separate the yolks and the whites. The reason for this is that you’re going to whip the egg whites until they are fluffy, looking for soft peaks. Beating the egg whites is the answer to the denseness that comes with making an almond flour bread. The fluffy egg whites, in unison with the high dosage of baking powder, do a good job of getting this loaf nice and fluffy and adding some air pockets into the loaf. This makes for a better tasting bread.

 

Print Recipe
Low-Carb Bread
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Prep Time 10 Minutes
Cook Time 30 Minutes START TIMER
Servings
Slices
Ingredients
Prep Time 10 Minutes
Cook Time 30 Minutes START TIMER
Servings
Slices
Ingredients
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Instructions
  1. Preheat oven to 375 degrees.
  2. Separate the egg whites from the yolks. Add cream of tartar to the whites and beat until soft peaks are achieved.
  3. In a food processor combine the egg yolks, 1/3 of the beaten egg whites, melted butter, almond flour, baking powder and salt. (Adding 6 drops of liquid stevia to the batter can help reduce the mild egg taste.) Mix until combined. This will be a lumpy thick dough until the whites are added.
  4. Add the remaining 2/3 of the egg whites and gently process until fully incorporated. Be careful not to overmix as this is what gives the bread its volume.
  5. Pour mixture into a buttered 8x4 loaf pan. Bake for 30 minutes.
  6. Check with a toothpick to ensure the bread is cooked through.
  7. Slice and serve warm or keep in the fridge. May also freeze.
Recipe Notes

 

Snickerdoodle Muffins

Snickerdoodle Muffins

I absolutely LOVE snickerdoodle cookies. But, they are off limits if you are following our “edge” program. Well, truth be told, just about any snickerdoodle cookie is off limits on any “diet” program, right?

These snickerdoodle muffins will totally keep you from missing those cookies, I promise!!!  These muffins are low-carb and low-fat.  Whip up a batch and put some in the freezer.  You can even have one for breakfast!!

Print Recipe
Snickerdoodle Muffins
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Prep Time 15 Minutes
Cook Time 20 Minutes START TIMER
Servings
Muffins
Ingredients
Cinnamon Sugar Topping:
Prep Time 15 Minutes
Cook Time 20 Minutes START TIMER
Servings
Muffins
Ingredients
Cinnamon Sugar Topping:
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Instructions
  1. Preheat oven to 350 degrees and place 12 muffin liners in a 12-count muffin tin.
  2. Place almond flour, erythritol, baking powder, cinnamon, and sea salt in a large bowl. Mix until combined.
  3. In a separate smaller bowl, whisk eggs, melted coconut oil, milk, and vanilla extract. Then, add the egg mixture to the almond flour mixture and stir until fully combined. Then, fold in the hemp hearts.
  4. Divide the batter between the prepared muffin tins and transfer to the preheated oven. Bake for 15 to 18 minutes, until the tops are golden.
Cinnamon Sugar Topping
  1. Place the coconut oil in a small dish and combine the erythritol and ground cinnamon in a small bowl. Once the muffins are done, one muffin at a time, brush the top with coconut oil before placing it overtop of the cinnamon sugar bowl and sprinkling it with the cinnamon sugar. Lightly shake off excess and repeat with remaining muffins.
  2. Store in a sealed container in the fridge for up to a week, or in the freezer for up to a month.
Recipe Notes

Lakanto Monkfruit Sweetener

 

 

 

 

 

 

 

 

 

Swerve Sweetener, Granular, 12 Ounce

 

 

Chocolate No Bake Cookies

Chocolate No Bake Cookies

I love “no-bake” cookies because it’s just about like eating the dough out of the bowl, right? These are no exception. And, the best part? They are an “EDGE RECIPE.” So, what is an “EDGE RECIPE” you ask? Okay, maybe you didn’t ask. But, just in case you did, “EDGE RECIPES” are those that…well…give us an edge toward healthy weight management goals. EDGE RECIPES have to meet certain standards to be so-categorized. They must be low-fat, low-carb, and sugar-free for starters. Next, they have to be quick to prepare and easy on the budget.  Last, but certainly not least, EDGE RECIPES must be “crave-worthy.”  They must make your mouth water when you think about coming home and knoshing on them.  Well, this recipe checks off all those boxes!

Print Recipe
Chocolate No Bake Cookies
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Prep Time 15 Minutes
Cook Time 15 Minutes
Servings
Cookies
Ingredients
Prep Time 15 Minutes
Cook Time 15 Minutes
Servings
Cookies
Ingredients
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Instructions
  1. In a mixing bowl, combine all dry ingredients and stir very well.
  2. In a cup, combine liquid ingredients, then pour wet into dry and stir until incorporated fully.
  3. Transfer to a plastic bag and smush into a ball. Now you can roll into smaller balls or place in fridge until a little firmer and then roll into smaller balls.
  4. You can also bake these at 350 degrees for about 10-12 minutes. For crispier cookies, cook for about 15 minutes. Then cool for about 10-15 minutes.
Recipe Notes

You can make your own oat flour by blending oats in a food processor until they become powder. Be sure to measure after blending.

For the no-bake option, due to the coconut oil, these cookies will harden when chilled, but they go back to being soft if left out.

You can freeze the no-bake or bake option.

You can also make them as thick or thin as you like. Just be sure to adjust the cooking time if you decide to go for the bake option.

 

Butternut Squash Pancakes

Butternut Squash Pancakes

This Butternut Squash Pancakes recipe is an easy way to add some extra vegetables to breakfast! Made with just a few ingredients, they can be made ahead of time and reheated and also make a great, healthy snack!

Print Recipe
Butternut Squash Pancakes
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Prep Time 5 Minutes
Cook Time 15 Minutes
Servings
Servings
Ingredients
Prep Time 5 Minutes
Cook Time 15 Minutes
Servings
Servings
Ingredients
Add to Meal Plan
This recipe has been added to your Meal Plan
Add to Shopping List
This recipe is in your Shopping List
Instructions
  1. Option 1: Add all ingredients to a blender and blend until smooth.
  2. Option 2: Combine squash, eggs and vanilla in a small bowl and mix well.
  3. Add baking powder, cinnamon and flour and stir until just combined.
  4. Scoop onto a greased griddle or pan. Flip when bubbly.
Recipe Notes

You don't need a blender for these, but it definitely makes a smoother batter. If you're not using a blender, be sure your squash is very well roasted and soft and mash well before starting! May also use pre-packaged butternut squash.  HEB has packaged, pre-washed and cut-up butternut squash in their produce area!!

Smaller pancakes work much better than larger ones for this recipe.

NUTRITION FACTS INCLUDE 2 TABLESPOONS OF BUTTER, 2 TABLESPOONS OF SUGAR-FREE MAPLE SYRUP, AND 2 TABLESPOONS OF CHOPPED NUTS.

 

Loading...