Confetti Pork Patties

Colourful diced (confetti) veggies add moisture and crunch to these pork and cheese protein patties.

Ingredients:

1 lb ground pork

1/2 red pepper, finely diced

1/4 cup onion, finely diced

1/3 cup kernel corn

1/3 cup kidney or black beans

1 tsp ground coriander

1 tbsp Taco seasoning - homemade link here: https://www.hotandcoldrunningmom.ca/2016/05/homemade-taco-seasoning.html 

 3/4 cup shredded jalapeño or Mexican cheddar cheese

1 egg

1/3 cup Panko

some chopped kale or spinach 

spray oil

salsa to serve 

Combine the pork with everything except the spray oil and salsa. Form into 6 patties. Place on a lined baking sheet and refrigerate for at least 30 minutes. Then spray cooking oil on tops and bake at 400°F for 20-25 minutes. Broil 2 minutes for a nice golden top. Internal temperature should read 160°F when done. Serve with salsa and vegetable sides or in a burger bun. Serves 6

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Protein Banana Cocoa Muffins

These muffins have a cake like quality to them but are not too sweet. And cottage cheese gives you a little boost of protein. (I swear there is no cheese taste!) 

Ingredients:

1 cup flour

1 cup whole wheat flour

1/3 cup unsweetened cocoa powder

2 tsps baking powder

2 tsps instant coffee granules 

1/2 tsp baking soda

1/4 tsp salt

1 1/2 cups chopped bananas (about 2 medium ones)

3/4 cup cottage cheese

2 eggs

1/2 cup vegetable oil

1/2 cup brown sugar

1/4 cup milk

2 tbsps butter, melted

2 tsps vanilla 

First combine the flour, whole wheat flour, cocoa powder, baking powder, coffee granules, baking soda and salt in a large bowl. Set aside. Process the rest of the ingredients in a blender or food processor until smooth. Then fold the wet ingredients into the dry and scoop into paper lined muffin tins. Bake at 350°F for 20 minutes or until a cake tester comes out clean. Makes 18 medium sized muffins.

Adapted from: eatingwell.com

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Protein Packed Pumpkin Dessert

These deliciously moist dessert squares are similar to pumpkin pie but have added cottage cheese and no crust.

Ingredients:

1 cup cottage cheese 

2 eggs

1/2 cup almond flour

1/2 cup pumpkin purée 

1 ripe banana, mashed

1 tsp cinnamon

1/2 tsp ginger 

1/4 tsp allspice

2 tsps vanilla extract 

2 tbsps maple syrup

1/2 tsp baking powder 

Pinch of salt

 

Line a 9 X 5" loaf pan with parchment paper and preheat oven to 350°F. Whisk the cottage cheese and eggs together then add the vanilla, maple syrup, banana and pumpkin. Whisk on high several minutes to break up some of the cottage cheese. Some lumps will remain. Combine flour, baking powder, warming spices and salt and add to the wet ingredients.  Pour into prepared pan and bake for 33-37 minutes. Let cool completely then lift out of pan using parchment.  It is very moist so move it carefully.  Makes 8 servings. 

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Leftover Turkey Parm

Still  have turkey leftovers? Sick of turkey pot pie and turkey soup? Then give this protein packed casserole a try.

Ingredients:

1 cup cottage cheese

4 oz shredded mozzarella + 2-3 tbsp more

1/2 cup + 1/4 cup marinara sauce 

1 tsp dry oregano

1/2 tsp garlic powder

1 cup cooked chopped turkey or chicken

1-2 tbsps Panko or leftover stuffing to top

parmesan cheese

 

Oil an 8" round baking dish. Mix cottage cheese, 4 oz mozzarella, 1/2 cup marinara sauce, oregano and garlic powder together along with the chopped turkey. Spoon into prepared dish then cover with 1/4 cup marinara. Add Panko or stuffing (I had leftover sausage stuffing here). Add 2-3 tbsps shredded mozzarella and sprinkle parmesan cheese to taste. Bake at 400°F for 15 minutes. Serves 2 

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Protein Packed Tomato Soup

This is the easiest recipe you'll see all day! Just blend three ingredients together, warm and it's ready. The cottage cheese alone gives you 14g of protein in each serving along with that of the broth and this soup packs a protein punch!

Ingredients:

1 cup marinara sauce (homemade or store bought)

1 cup cottage cheese

1 cup broth (bone broth has the highest protein)

Your choice of seasoning (optional)

Blend everything together until the cottage cheese is smooth (or at least not lumpy), heat it up and ladle into bowls. Add seasonings if you like. I added a little Mrs. Dash and some dried parsley but the marinara sauce probably had enough flavour of it's own. Serves 2

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Cottage Cheese Stuffed Tomatoes

Prep ahead of time high protein side dish or starter using garden fresh tomatoes. Stuffed with vegetables and cottage cheese this is a light cousin of the more familiar rice or grain stuffed tomatoes.  

4 large tomatoes

3/4 cup cottage cheese

2 tbsps Parmesan

1/4 cup finely chopped bell pepper

1/4 cup finely chopped onion

1/2 cup thinly sliced zucchini (quartered if large)

2 or 3 green onions sliced

1 tbsp olive oil

2 tbsps fresh chopped basil

1 tbsp fresh chopped parsley

1 tsp minced garlic

1 egg yolk

salt and pepper to taste

Topping:

1/4 cup Panko bread crumbs

1 tbsp olive oil 

Slice the tops off the tomatoes and scoop out the seeds and flesh. (Save to add to a soup) Turn the tomatoes over for 15-20 minutes then dry insides with paper towels. To a skillet add 1 tbsp olive oil and heat to medium high. Then add the bell pepper, onion, zucchini and green onion. Sauté a few minutes until slightly golden. Cool, then stir in the rest of the ingredients. Spoon filling into the tomatoes and place in a baking dish. They may be refrigerated until later in the day at this point. Mix the Panko and olive oil together and add to the top of the tomatoes. Press very gently. Bake uncovered at 400°F for 18-22 minutes.

 

Serves 2 as a light meal or 4 as a starter.

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Cottage Cheese Cinnamon Roll Up

Quick high protein snack or breakfast. A twist on the viral savory cottage cheese wrap you've probably seen. 

Ingredients:

225 g (8 oz) cottage cheese, drain off any excess liquid

2 eggs

1-2 tsps brown sugar

1/2 tsp vanilla

cinnamon

butter

honey 

Mix the cottage cheese, eggs, brown sugar and vanilla together in a blender and blend until smooth, Pour onto a parchment lined baking sheet and spread out just enough to form a rectangle. Sprinkle with cinnamon then bake in a 350°F oven for 25-30 minutes. Remove from the oven and wait 5 minutes then flip over onto the bottom of another baking sheet and carefully peel off the parchment. Spread with butter, drizzle some honey on top and sprinkle with more cinnamon. Roll up from the short side as is or fill with some Greek yogurt or apple pie filling. Serves 2

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Apple Cottage Cheese Cake

Moist and tender cake with a crunchy, crumble top, juicy apples, warming spices and the added richness of cottage cheese. A simple dessert that is not too sweet so you can even have it for breakfast. 

Ingredients:

1 1/2 cups flour

1 1/2 tsps baking powder

1/4 tsp allspice

1/4 tsp cinnamon

1/4 tsp ginger

1/4 tsp salt

3/4 cup brown sugar

1/3 cup coconut oil

2 tbsps molasses

2 eggs

1/2 cup cottage cheese

1/4 cup milk

2 tsps lemon juice

1 1/2 cups peeled and diced apple

1/2 cup raisins or dried cranberries (optional)

 

Crunch top: 

1/4 cup flour

1/4 cup brown sugar

1/2 tsp cinnamon

2 tbsps oats

3 tbsps butter, melted

Preheat oven to 350°F then oil and flour a 9" round cake pan. Set aside. Whisk the flour, baking powder, spices and salt together. In another bowl beat the brown sugar and coconut oil together, then add the molasses and eggs. In a blender process the cottage and milk until smooth and add that to the wet ingredients along with the lemon juice. Add the dry ingredients to the wet in 2 or 3 additions and mix just until combined. Fold in the apples, and if using, the raisins. Spoon into the prepared pan. Stir the dry crunch topping ingredients together then add the melted butter and mix until crumbly. Sprinkle over top. Bake at 350°F for 35-40 minutes or until a cake tester comes out clean. Cool at least 15 minutes before slicing. Add a dollop of whipped cream or Greek yogurt. Serves 8 

Adapted from: gooddinnermom.com 

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Chicken Roulade with Pasta

Protein packed and declared a keeper by my husband! Must be a good one!

Ingredients:

4 boneless, skinless chicken thighs

1/2 cup cottage cheese

1/3 cup Parmesan cheese

1/2 cup chopped kale or spinach

1/2 tsp dry minced onion

1/4 tsp garlic powder

1/4 tsp red pepper flakes

salt and pepper to taste

2 cups marinara sauce

fresh chopped parsley and basil to serve 

Mix the cottage cheese, Parmesan, kale, dry minced onion, garlic powder and red pepper flakes together and set aside. Open up the chicken thighs and place between two sheets of wax paper. Roll out to even the thickness and salt and pepper them. Pour the marinara sauce into an 8 X 8" baking dish. Divide the cottage cheese filling into 4 and place onto one side of each thigh. Roll up and place seam side down in the sauce. No need to secure the rolls. I was worried they would unroll or ooze while baking but it didn't happen. Once all the chicken is rolled up sprinkle the tops with more Parmesan, salt and pepper. Bake in a 350°F oven for 30-35 minutes or until the internal temperature reads 165°F. Spoon some of the sauce over the chicken for the last 5 minutes. While the chicken bakes prepare enough pasta for 4 servings then serve the pasta topped with a stuffed chicken thigh, fresh chopped parsley and basil. Serves 4.

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Jello Yogurt

Looking for a guilt-free dessert? Perfectly light and easy and the variations are endless. Change up the jello flavour, the yogurt flavour, stir in fresh fruit...

Ingredients:

1 - 10g (4 serving size) sugar free Jello

2 cups Greek yogurt

1 1/2 cups boiling water 

Empty the jello powder into an 8 X 8" dish. Add the boiling water and mix until completely dissolved. Whisk in the Greek yogurt. I used raspberry jello and raspberry/cherry yogurt here. Refrigerate for 2-3 hours then serve as is or with whipped cream and berries. Serves 6

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High Protein Cheesecake with Fresh Strawberry Topping

A quick little, healthy blender cheesecake. Not going to lie, this is no New York cheesecake, but in a pinch and in less than 10 minutes it might satisfy your craving. 

Ingredients:

2 eggs

1/4 cup cottage cheese

2 tbsps high protein vanilla Greek yogurt 

2-3 tbsps maple syrup

1 tsp lemon zest (optional) 

Strawberry topping:

1/2 lb fresh strawberries

2 tbsps sugar

1 1/2 tsps lemon juice

1/2 tsp cornstarch 

Blend the eggs, cottage cheese, Greek yogurt and maple syrup in a blender or food processor. I used low fat cottage cheese, but higher fat cottage cheese will yield a richer consistency. Add zest if using. Spray cooking oil on the bottom of 2 - 3" ramekins then pour the mixture in. Microwave each on medium (on mine it was level 6) for 1 1/2 - 2 minutes. Refrigerate for 1 hour. Meanwhile prepare the topping. Rinse the strawberries and remove the stems. Leave small berries whole and cut larger ones in halves or quarters. Place in a a small saucepan with the sugar. Mix the cornstarch with the lemon juice and add to the pan. Bring to a boil, then simmer 5-7 minutes or until the sauce has slightly thickened and the berries are tender. Serve topping warm or chilled. Makes 2 servings with a little extra sauce left over. Maybe on ice cream tomorrow?!

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Chocolate Chip Protein Muffins

Creamy goodness of cottage cheese with sweet chocolate chips in every bite!

Ingredients:

1 1/2 cups all purpose flour

1/2 cup whole wheat flour

3/4 cup sugar

1/2 tsp salt

2 tsps baking powder

1/2 cup vegetable oil

1/4 cup melted butter

2 eggs

1 cup cottage cheese

1 tsp vanilla

1 cup chocolate chips 

First off, put the cottage cheese in a blender or mini food processor and blend until smooth. Remove from the blender and set aside. Whisk the flours, sugar, salt and baking powder together. Melt butter and add the oil along with the eggs, vanilla and blended cottage cheese. Mix the wet ingredients into the dry just until combined. Fold in the chocolate chips.  Fill paper lined muffin tins to 2/3 full. Bake at 375°F for 18-22 minutes. Makes 15 medium sized muffins

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Cottage Cheese Egg Salad Sandwich

Here's a healthier,wholesome low fat high protein version of the classic egg salad sandwich.

Ingredients:

4 eggs

2 tbsps diced sweet onion

1/4 cup low fat cottage cheese

2 tsps Dijon or grainy Dijon mustard

2 tsps fresh lemon juice

1 tbsp fresh chopped parsley

1 tbsp fresh chopped chives

salt and pepper to taste

Boil the eggs for 10 minutes then drain and sit them in cold water. Once cooled, peel and cut in half lengthwise. Remove 2 yolks and place in a blender along with the cottage cheese, Dijon and lemon juice. Remove to a bowl and add the diced onion, parsley, chives, salt and pepper. Chop the rest of the eggs and mix all together. Spread on your favourite bread and add spinach or lettuce to complete your sandwich. (I like to make a dent in the filling where I'm going to cut the sandwiches so the filling cuts cleaner). Makes 4 sandwiches or 2 overstuffed ones.

Adapted from: whollytasteful.com

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