High Protein Chicken Salad Sandwich

High Protein Chicken Salad Sandwich

If you’re looking for a satisfying lunch that keeps you full for hours, this High Protein Chicken Salad Sandwich delivers. Instead of traditional bread, it’s served on a quick one-minute flaxseed muffin that’s packed with protein and fiber while staying incredibly low in net carbs. The creamy chicken salad combines crisp vegetables, juicy fruit, and crunchy walnuts for the perfect balance of texture and flavor. Every bite is abundant, nourishing, and made with real food that supports recovery from ultra-processed foods.

One Minute Flaxseed Muffin

Ingredients~

3 tablespoons ground flaxseed

1 extra-large egg

Dash baking powder

Instructions~

Stir everything together until smooth.

Pour into a greased microwave-safe ramekin.

Microwave for 1 minute.

Allow to cool.

Slice in half to create your sandwich.

Muffin Macros~

Calories: 170

Protein: 12g

Carbohydrates: 7g

Fiber: 6g

Net Carbs: 1g

Fat: 10g

Chicken Salad Filling

Ingredients~

Cooked chicken breast, chopped

Finely chopped broccoli

Finely chopped cauliflower

Finely chopped carrots

Finely chopped purple cabbage

Finely chopped bell pepper

Chopped Cosmic Crisp apple

Halved grapes

Blueberries

1 walnut half, chopped

Plain 0% Greek yogurt (enough to lightly coat)

Instructions~

Mix everything together, using desired amounts, until evenly coated with the yogurt.  Spread generously onto the sliced flaxseed muffin and enjoy immediately.

Real food doesn’t have to feel restrictive to be satisfying. This sandwich is loaded with protein, fiber, healthy fats, colorful vegetables, and naturally sweet fruit that all work together to create a meal that’s filling, delicious, and nourishing. It’s proof that abundant eating and recovery can go hand in hand.

Find more real food recipes at:  http://RealFoodRecovery4U.com

High Protein Flax Flatbread

 

High Protein Flax Flatbread

Need a soft, flexible bread alternative that’s ready in minutes? This High Protein Flax Flatbread is made with just three simple ingredients and creates the perfect base for open-faced sandwiches, wraps, or toast. It’s packed with protein and fiber while remaining incredibly low in net carbs, making it an easy way to enjoy satisfying meals built from real food.

Ingredients~

3 tablespoons ground flaxseed

⅓ cup 0% Fage Greek yogurt

Dash baking powder

Instructions~
Stir all ingredients together until smooth.  Microwave (or cook using your preferred method) in greased ramekin for 4-5minutes or until set, check after every minute. Cool before topping and allow to set up.

Flatbread Macros~
Calories: 135

Protein: 14g

Carbohydrates: 9g

Fiber: 6g

Net Carbs: 3g

Fat: 5g

Open-Faced Chicken Salad

• Chopped Chicken Breast
• Broccoli
• Cauliflower
• Carrots
• Purple cabbage
• Bell peppers
• Blueberries
• Chopped Cosmic Crisp apple
• Grapes
• Chopped walnut
• Plain 0% Greek yogurt

Stir together amounts desired.  Pile generously onto the flatbread and serve.  ;)

 

Simple ingredients can create incredibly satisfying meals. This flax flatbread is soft, sturdy, protein-packed, and versatile enough to become a staple in your kitchen. Whether you top it with this colorful chicken salad or your favorite real food ingredients, it’s a delicious way to enjoy bread without relying on ultra-processed options.

Find more real food recipes at http://RealFoodRecovery4U.com

Pear Walnut Fall Salad

 

Pear Walnut Fall Salad

Sometimes the simplest ingredients create the most satisfying meals. When a friend gave me a fresh pear, I wanted to turn it into something colorful, nourishing, and abundant. This salad is a perfect example of how real food doesn’t have to be complicated—it just needs thoughtful combinations of ingredients that bring together fiber, flavor, texture, and satisfaction.

Ingredients:

Salad base~

Finely chopped kale

Finely chopped broccoli

Finely chopped purple cabbage

Finely chopped cauliflower

Finely chopped carrots

Finely chopped bell peppers

Toppings:

1 fresh pear, thinly sliced

Strawberries, thinly sliced

Chopped walnuts

Blue cheese crumbles

California Balsamic Dark Balsamic Dressing (sugar-free, oil-free, and fat-free)

Instructions:

Assemble the salad by placing the finely chopped vegetable mixture in a bowl. Arrange sliced pear and strawberries on top, then sprinkle with chopped walnuts and blue cheese crumbles. Finish with a drizzle of California Balsamic Dark Balsamic Dressing.

This salad is a reminder that nourishing your body doesn’t have to mean eating boring or restrictive meals. A simple piece of fruit can become the inspiration for a beautiful bowl filled with color, fiber, healthy fats, and flavors that satisfy. Real food recovery is about learning how to build meals that support your body and bring joy back to eating.  Find more recipes at realfoodrecovery4u.com. 

Sweet Potato Blueberry Protein Oat Muffins

 

Sweet Potato Blueberry Protein Oat Muffins: Real Food Fuel That Satisfies

What if a muffin could actually support your goals instead of leaving you hungry and searching for more?

These Sweet Potato Blueberry Protein Oat Muffins are made with simple, nourishing ingredients that come from the earth and provide the balance our bodies need — quality protein, fiber-rich carbohydrates, and real-food satisfaction.

Sweet potatoes and oats provide nourishing carbohydrates and texture, while eggs, cottage cheese, and whey protein add protein to help keep you feeling full and fueled. Fresh blueberries bring natural sweetness and a burst of flavor without relying on added sugar or ultra-processed ingredients.

At Real Food Recovery, we believe freedom comes from learning how to enjoy food that supports your body and your brain. Moving away from sugar and ultra-processed foods doesn’t mean giving up delicious foods — it means discovering how amazing real food can taste.

These muffins make a perfect grab-and-go breakfast, post-workout snack, or a nourishing option when you want something sweet and satisfying.

Sweet Potato Blueberry Protein Oat Muffins

Ingredients~

2 small sweet potatoes (about 1 pound total)

1 small ripe banana (about 3 ounces)

3 extra-large eggs

1/2 cup low-fat cottage cheese

1 cup oats

1 scoop whey protein powder (about 5 tablespoons)

1 teaspoon baking powder

Dash cinnamon

Dash vanilla

1 cup fresh blueberries

Instructions~

Preheat oven to 400°F.

Rinse and trim the ends from the sweet potatoes. Pierce several times with a fork, wrap in foil, and bake for 45–55 minutes, until fork tender.

Remove sweet potatoes from the oven, allow them to cool slightly, peel, and mash until softened.

Reduce oven temperature to 350°F and prepare a 12-cup muffin tin.

In a large mixing bowl, add the banana and beat until smooth.

Add the eggs and mix until incorporated.

Add the mashed sweet potatoes, cottage cheese, oats, whey protein powder, baking powder, cinnamon, and vanilla. Beat until all ingredients are well incorporated.

Gently stir in the blueberries.

Divide evenly between 12 muffin tins, using approximately 1/3 cup batter per muffin.

Bake at 350°F until the muffins are set and the crowns bounce back when lightly touched, approximately 45 minutes depending on your oven.

Allow to cool slightly and enjoy!

Nutrition Information: Makes 12 muffins~Macros Per muffin:

96 calories

14g carbohydrates

2g fiber

12g net carbohydrates

6g protein

2g fat

These muffins are a reminder that real food can be both nourishing and enjoyable. When we fuel our bodies with ingredients that support us, we create a foundation for fewer cravings, more energy, and a healthier relationship with food.

For more real food recipes designed to help you move away from sugar and ultra-processed foods, visit:

realfoodrecovery4u.com. Enjoy ;)