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. 

Protein Pancakes

 

Protein Pancakes | Fluffy, Filling & Packed with Protein

If you’re looking for a breakfast that keeps you satisfied for hours without relying on protein powder or processed ingredients, these Protein Pancakes are about to become a favorite. Made with simple, real foods like oats, cottage cheese, egg whites, and flaxseed, they’re naturally high in protein and fiber while staying light, fluffy, and delicious.

The best part? You can customize them however you like! Stir in chopped Cosmic Crisp apples, fresh berries, sliced banana medallions, coconut, walnuts, pecans, or any favorite fruit or nut to create a different pancake every time. It’s an easy way to enjoy a nourishing breakfast while fueling your body with real food.  (And if you are feeling crazy, make several at a time to have on hand for the week)

Ingredients~

1/3 cup oats

1/3 cup low-fat cottage cheese

1/3 cup egg whites

2 tablespoons ground flaxseed

Dash cinnamon

Dash vanilla

Dash baking powder

Optional Mix-Ins~

Chopped Cosmic Crisp apple

Blueberries

Strawberries

Raspberries

Banana medallions

Chopped walnuts or pecans

Unsweetened coconut

Or your favorite fruit and nut combination

Directions~

Grind the oats into a fine flour using a blender or Magic Bullet.

Add the cottage cheese, egg whites, ground flaxseed, cinnamon, vanilla, and baking powder.

Blend until the batter is completely smooth.

Stir in your favorite fruit, nuts, or other mix-ins.

Lightly oil a nonstick skillet and heat over medium heat.

Pour the batter into the skillet, forming pancakes of your desired size.

Cook until bubbles begin to form and the edges start to set. Flip and cook until golden brown and cooked through.

Serve warm with fresh fruit or enjoy just as they are.

Nutrition (Recipe Without Optional Fruit Mix-Ins)~

Calories: 270

Carbohydrates: 26g

Fiber: 7g

Net Carbs: 19g

Protein: 25g

Fat: 8.5g

Nutrition information does not include any fruit, nuts, coconut, or other optional mix-ins added to the batter.

Starting your day with plenty of protein, healthy fats, fiber, and real-food carbohydrates helps provide steady energy while keeping you full and satisfied. These pancakes are naturally sweetened by whatever fruit you choose to add, making them a delicious way to enjoy breakfast without relying on ultra-processed ingredients.

Looking for more delicious real-food recipes that make healthy eating simple and satisfying? Visit RealFoodRecovery4U.com for more recipes, encouragement, and practical tips to help you leave sugar and ultra-processed foods behind—one meal at a time.