Healthy Recipes

Cauliflower Bites with Buffalo Ranch Sauce

Low-Carb Cauliflower Bites with Buffalo Ranch Sauce

If your like me you love Buffalo wings. I will admit I’m more into Buffalo chicken fingers now because I fnid the more filling. But I also like to mix it up. This Cauliflower Bites With Buffalo Ranch Sauce is a more healthy recipe but still packed with flavor, which in the end is all that matters. Give them a try, let me know what you think.

Serves: 4
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes

Ingredients

For the Cauliflower Bites:

1 large head of cauliflower, cut into bite-sized florets (about 4-5 cups, ~588g)
¾ cup almond flour (instead of all-purpose flour, ~84g)
1 cup unsweetened almond milk (or water, to thin the batter, ~240ml)
1 tsp garlic powder
1 tsp smoked paprika
½ tsp onion powder
½ tsp salt
¼ tsp black pepper
1 cup crushed pork rinds (instead of panko breadcrumbs, ~56g)
1 tbsp olive oil (for drizzling, ~13.5g)

For the Buffalo Sauce:

½ cup hot sauce (like Frank’s RedHot, ~120ml)
2 tbsp unsalted butter, melted (~28g)
1 tsp apple cider vinegar
½ tsp Worcestershire sauce (optional, for depth)
(Note: I removed the honey to reduce carbs; the sauce will be spicier, but you can add a keto-friendly sweetener like erythritol if desired, ~1 tsp for negligible carbs.)

For the Ranch Dipping Sauce:

7 Unexpected High-Protein Meals to Ignite Your Gains

by Rob Denny Leave a Comment

Beyond Protein Shakes

If you’ve been following my posts, you know I’m a fan of protein shakes. They are a great way to assist in hitting your daily protein goals (I can’t hit 190 anymore, but I regularly hit 150 and couldn’t do it without drinking a daily protein shake). Your working hard in the gym, you already know protein is crucial for muscle recovery and growth. But let’s face it—protein shakes can get boring. Let’s explore seven unexpected high-protein meals beyond the typical shake to keep your fitness journey exciting and compelling.

Why Protein Matters Beyond the Gym

Protein isn’t just for bodybuilders; it’s essential for everyone aiming for better health. It aids in muscle recovery, boosts metabolism, and keeps you fuller longer, preventing unhealthy snacking (source: Harvard Health Publishing).

7 Unexpected High-Protein Meals

1. Spicy Tuna Stuffed Avocados

Rich in protein and healthy fats, avocados stuffed with spicy tuna provide a perfect post-workout recovery meal.

Protein content: 30g per serving

Ingredients:

2 ripe avocados, halved and pitted
8 oz fresh tuna, diced
2 tbsp Greek yogurt
1 tsp chili flakes
Salt and pepper to taste

How to make:

My Top Five Pre-Workout Meals Before Hitting the Gym

by Rob Denny Leave a Comment

Introduction

Alright, let’s talk about pre-workout meals. You know how it goes—you’re about to hit the gym, but you don’t want to feel sluggish, and at the same time, you don’t want to be starving halfway through your workout. Since I go to yhe gym first thing in the morning, pre-workout meals are important to me. I’ve tried everything, from eating nothing (bad idea) to chugging a protein shake (better, but not always satisfying). After years of trial and error, I’ve locked down five go-to pre-workout meals that fuel my body without weighing me down.

The best part? They all take less than five minutes to make. Because let’s be honest—who has time to cook a gourmet meal before lifting weights?

Here are my top five pre-workout meals with step-by-step instructions, macros, and why they work.

1. Greek Yogurt and Honey with Almonds

Ingredients:

1 cup Greek yogurt (plain, full-fat, or 2%)
1 tbsp honey
1 tbsp Almonds (chopped)

How to Prepare:

Scoop Greek yogurt into a bowl.
Drizzle honey over the top.
Sprinkle walnuts on top.
Stir if you want—otherwise, dig in!

Macros:

Calories: 250
Protein: 18g
Carbs: 25g
Fats: 8g

Why This Works

Greek yogurt provides a solid hit of protein, which helps with muscle repair and growth. Honey provides a quick energy source, and walnuts add healthy fats for sustained energy. It’s light and satisfying and keeps you from getting hungry mid-workout.

2. Banana and Almond Butter Toast

High-Protein Healthy Marry Me Chicken Recipe

by Rob Denny Leave a Comment

This High-Protein Healthy Marry Me Chicken is the perfect low-carb meal. By using Greek yogurt instead of heavy cream and lean chicken breast, you keep all the creamy, sun-dried tomato goodness without unnecessary fats. Plus, it’s ready in just 40 minutes!

Ingredients (Serves 4)

4 boneless, skinless chicken breasts (about 6 oz each)
1 tbsp olive oil
1 tsp garlic powder
½ tsp salt
½ tsp black pepper
½ tsp smoked paprika
3 cloves garlic, minced
½ cup low-sodium chicken broth
½ cup sun-dried tomatoes, chopped
1 tsp Italian seasoning
½ tsp red pepper flakes (optional)
⅔ cup plain Greek yogurt (or light cream cheese for extra creaminess)
¼ cup grated Parmesan cheese
½ cup fresh spinach (optional, for extra greens)
Fresh basil and grated Parmesan for garnish

Instructions

Coconut Jerk Chicken recipe – Time To Add Spice To Your Meals

by Rob Denny Leave a Comment

Add Spice To Your Meals For Help With Flavor And Weight Loss

When is the last time you tried to add spice to your meals? I don’t, I love spicy food! Not only does it taste great but it keeps you full longer. When you eat spicy food you drink a lot of water and nothing makes you feel fuller longer than water. The best thing about drinking a lot of water is zero calories. That’s why I always recommend eating as much spicy food as your body will allow. You definitely don’t want to make yourself sick or give yourself heartburn. This is why I recommend starting slow if you’re not used to spicy food. Use mild hot sauce or salsa and work your way up. Keep the water by your side when eating. Here’s a paleo friendly Coconut Jerk Chicken recipe you’ll enjoy – don’t forget the water!

Apple Crisp Recipe – Paleo Friendly

by Rob Denny Leave a Comment

Apple Crisp Recipe That Shows Dieting Doesn’t Have To Suck

The biggest reason for people failing to keep off weight is they miss the foods they love to eat. No diet plan, pill or guru is going to make you stick to a plan that you think sucks. Sure, you’ll do it for a while, lose weight, but then more than likely you’ll go back to your old eating habits and gain the weight back. This is why it’s important to eat things you like. While I’m pretty sure you’ve never tried this