RECIPES

Turkey Chili
Ingredients:
2 lbs. ground turkey
2 large cans of crushed tomatoes (28 oz.)
2 cans of black beans, drained and rinsed (15 oz.)
2 cans of light red kidney beans, drained and rinsed (15 oz.)
1 medium yellow onion, chopped
3 TBSP chili powder
1 TBSP minced garlic
1 tsp. cumin
1 tsp. paprika
1 tsp. dried oregano
Directions:
Step 1: Cook ground turkey in a skillet on medium heat.
Step 2: As the ground turkey finishes cooking, add your minced garlic. Cook ground
turkey with minced garlic until it becomes fragrant.
Step 3: Combine all ingredients in a slow cooker or large stock pot.
Step 4: Cook on low in the slow cooker for 4 hours, or bring everything to a simmer in a
stockpot and cook on medium heat for about 45 minutes.
Nutrition:
Servings: 10
Amount per serving:
 Calories: 335
 Carbohydrates: 41 grams
 Protein: 30 grams
 Fat: 7 grams
Pro-tip from Kickin’ Kenz: Try to use tomatoes and beans with no salt added for a
lower-sodium chili!

Chicken Taco Bake

Ingredients:
3 cups rice, cooked
1 lb. ground chicken
1 can corn, drained
1 can black beans, drained and rinsed
1 can petite diced tomatoes with green chiles
1 medium yellow onion, chopped
½ cup reduced-fat fiesta blend shredded cheese
2 TBSPs low-sodium taco seasoning
Directions:
Step 1: Cook 1.5 cups of rice in 3 cups of water and set aside.
Step 2: Cook ground chicken on the stove on medium heat. Once chicken is almost
done, add 2 TBSPs of low sodium taco seasoning and chopped onion, and finish
cooking.
Step 3: In a large bowl, combine cooked rice, ground chicken, onions, corn, black
beans, diced tomatoes, and chiles.
Step 4: Once everything is well combined, pour into a deep baking dish and top with
cheese.
Step 5: Bake at 375°F for 15-20 minutes, or until the cheese is bubbly.
Nutrition:
Servings: 6
Amount per serving:
 Calories: 326
 Fat: 9 grams
 Carbohydrates: 39 grams
 Protein: 24 grams

Chicken and Broccoli Bake

Ingredients:
32 oz. broccoli
1.5 Ibs. boneless, skinless chicken breast
1 cup non-fat, plain Greek yogurt
4 oz. sharp cheddar cheese, shredded
3 slices uncured turkey bacon, chopped
3 green onions, chopped
Directions:
Step 1: Boil chicken until cooked through, then shred. Cook turkey bacon and chop.
Step 2: Steam broccoli until it begins to soften, or if you're in a time crunch, thaw frozen
broccoli in the microwave for 3-5 minutes. Drain water, and use paper towels to get off
excess moisture.
Step 3: Combine all ingredients in a large bowl and mix. Transfer to an oven-safe dish.
Step 4: Bake at 350°F for 20 minutes.
Nutrition:
Servings: 6
Amount per serving:
 Calories: 255
 Carbohydrates: 7
 Fat: 10
 Protein: 35
Pro-Tip: Serve with a 1/2 cup of rice or 1/2 a baked potato for a full well-balanced
meal!
Protein Pancakes
Ingredients:
2 cups 100% whole-wheat flour
2 scoops vanilla protein powder
2 eggs
1 cup non-fat milk
½ cup non-fat plain Greek yogurt
4 tsp. olive oil
½ tsp vanilla extract
1 ½ tsp. baking powder
½ tsp. baking soda
½ tsp. salt
Directions:
Step 1: Combine all ingredients in a large mixing bowl and whisk together.
Step 2: Add non-stick cooking spray to your skillet or griddle and set the heat to
medium.
Step 3: Scoop ¼ cup of batter out onto the skillet or griddle and cook each pancake
evenly on both sides.
Nutrition Facts:
Servings: 6
Amount per serving (2 pancakes):
 Calories: 262
 Fat: 6 grams
 Carbs: 33 grams
 Protein: 18 grams
Please note: The calories and macros for this recipe may vary slightly, depending on
which protein powder you use. For reference, the protein powder Kickin' Kenz used
contains 120 calories, 22 grams of protein, 1.5 grams of fat, and 5 grams of carbs.
Pro-Tips: These protein pancakes are best served with sugar-free syrup and your
favorite fruit topping. Make a full batch of pancakes and store them in an air-tight
container to reheat for breakfast each day.

Taco Soup
Ingredients:
64 Oz. unsalted beef stock
2 Packs low sodium taco seasoning, of your choice
1 Ib. 93/7 ground beef
1 Can diced tomatoes
1 Can corn, drained
1 Can black beans, drained and rinsed
1 Can pinto beans, drained and rinsed
1 Medium yellow onion, diced
Directions:
Step 1: Brown ground beef in skillet on medium heat, until cooked.
Step 2: Dice onion
Step 3: Drain and rinse pinto beans and black beans
Step 4: Drain corn
Step 5: Combine all ingredients into crockpot or stock pot on stove. If using a crockpot,
cook on low for 4-6 hours. If using the stove, bring to a simmer and allow it to simmer
for 30 minutes.
Nutrition:
Serves: 6
Per serving:
 Calories: 335
 Fat: 6 grams
 Carbohydrates: 41 grams
 Protein: 30 grams
Pro-Tips: Taco soup is a great option for an easy to put together meal when you have a
busy day ahead. Just add all of the ingredients to the crockpot in the morning and it’s
ready to eat when you get home from work! Using lower sodium, or no salt added
ingredients when it comes to the canned items, beef stock, and taco seasoning is a
great option to make sure you’re not getting too much salt in one meal.

Buffalo Chicken Tenders and Greek Yogurt

Ranch
Ingredients:
For the chicken tenders:
1 Ib. chicken tenderloins, thawed
1/3 cup hot sauce
1 packet of ranch seasoning
For the Greek yogurt ranch:
½ cup non-fat, plain Greek yogurt
2 TBSP ranch seasoning
Splash of milk (optional)
Directions:
For the chicken tenders:
Step 1: Combine 1/3 cup hot sauce and 1 packet of ranch seasoning, mix well.
Step 2: Brush sauce lightly over chicken tenderloins, on both sides.
Step 3: Cook in air fryer or oven at 400 degrees (12 minutes in air fryer, 20 minutes in
oven or until chicken has reached 165°F), turning chicken over half-way through cook
time.
Step 4: Brush chicken tenders with remaining sauce, and cook for 2 more minutes
For the Greek yogurt ranch:
Step 1: Combine non-fat, plain Greek yogurt with 2 TBSP ranch seasoning and mix
well.
Step 2: If you would like your dip to be a little less thick, add a splash of milk to get the
desired consistency.
Step 3: Allow dip to chill in the fridge while the chicken tenders cook.
Nutrition:
Chicken tenders
Servings: 4
Per serving:
 Calories: 117
 Fat: 1 gram
 Carbohydrates: 1 gram
 Protein: 26 grams
Greek yogurt ranch dip:
Servings: 4
Per serving:
 Calories: 20
 Fat: 0 grams
 Carbohydrates: 2 grams
 Protein: 4 grams
Pro-Tip: This is the perfect healthy combo for a yummy game-day snack! Combine with
fresh veggies for a healthy, but delicious, low calorie option.

Frozen Greek Yogurt Bark

Ingredients:
2 cups fat-free vanilla Greek yogurt
1 cup sliced strawberries
½ cup sliced almonds
⅛ cup sugar-free dark chocolate chips
½ TBSP chia seeds
Directions:
Step 1: Combine all ingredients in a large bowl and mix together.
Step 2: Line a small baking sheet with parchment paper.
Step 3: Spread the mixture onto parchment paper in an even layer.
Step 4: Place the mixture in the freezer and let it set for at least 2-3 hours, or until it
reaches your desired firmness.
Step 5: Break apart and serve!
Nutrition:
Servings: 6
Per Serving (approx. 5 inch square):
Calories: 134
Fat: 7 grams
Carbohydrates: 12 grams
Protein: 9 grams
Pro-Tip: When you break apart the frozen Greek yogurt bark to eat your portion, go
ahead and break it all and put it in an airtight container to store in the freezer. Then, you
have a quick and healthy snack ready to go when you need it. You could even go ahead
and divide out the servings into separate containers to make it even easier!
This is a great, cool, low-calorie sweet treat for an afternoon snack on a hot summer
day!

Peanut Butter Protein Bites

Ingredients:
1 cup creamy peanut butter
3 TBSP dark chocolate chunks or chips (Kickin’ Kenz prefers at least 60% cacao for
more health benefits)
3 scoops protein powder
2 TBSP Honey
2 TBSP Water

Directions:
Step 1: Add all ingredients in mixing bowl and stir together
Step 2: Roll mixture in 16 one-inch bites

Nutrition:
Servings: 8
Amount per Serving (2 protein bites):
Calories: 265
Protein: 15 grams
Carbs: 14 grams
Fat: 15 grams
Please note: The calories and macros for this recipe may vary slightly, depending on
which protein powder you use. For reference, the protein powder Kickin' Kenz used
contains 120 calories, 22 grams of protein, 1.5 grams of fat, and 5 grams of carbs.
Pro-Tips: These protein balls have a higher fat content; however, it is mostly heart
healthy fats. This does mean it is important to make sure that you evaluate your
macronutrient break down for the rest of the day if you’re including this snack!
This awesome protein snack can be made in just 5 minutes and is ready to eat
immediately. You can save the leftovers in a tightly sealed container in the fridge!

Lemon Blueberry Protein Muffins

Ingredients:
3 scoops 9Round Vanilla Ice Cream Protein
1 tablespoon sugar substitute (optional)
¼ tsp Sea Salt
1 tsp Baking Soda
1 ½ cup Oat Flour
3 medium Bananas (mashed)
2 tablespoons Almond Milk, Unsweetened
½ cup 0% Greek Yogurt
1 Egg
1 tablespoon Coconut Oil
1 tablespoon Vanilla Extract
2 teaspoons Lemon Extract
1 cup blueberries

Preheat oven to 350°. Line muffin tin with muffin liners and lightly spray the inside
of each liner with nonstick spray. Mix all dry ingredients in one bowl and all wet
ingredients in another. **NOTE** Be sure to mash bananas before mixing. Add wet
ingredients into dry and mix. Gently fold in blueberries. Evenly disperse into muffin
liners. Bake for 20-25 minutes or until toothpick comes out of center clean.
Makes about 12 muffins.
Calories: 118 per muffin
Carb: 13.1g | Fat: 3g | Protein: 9.7g

Mashed Avocado Toast

Ingredients
¼ cup garbanzo beans
½ avocado
½ cup alfalfa sprouts
½ cup liquid egg whites
2 slices low-fat turkey bacon
salt
pepper
crushed red pepper flakes (optional)
1 slice Ezekial Bread

Preparation
Mash together garbanzo beans & avocado, add salt, pepper, and red pepper flakes to
taste.
Scramble egg whites and cook bacon.
Toast Ezekial bread and top with bacon, avocado mash, alfalfa sprouts, eggs, and
ENJOY!
Note: If you prefer, you can serve bacon and eggs on the side.
366 Calories
13 g Fat
29 g Protein
34 g Carbohydrates

Protein Packed Granola

1 cup unsweetened almond milk
1/2 scoop 9Round Protein in Vanilla Ice Cream flavor
Shake well to blend

pour over 1/2 cup low sugar granola of choice

top with a few berries and enjoy!

Depending on granola choice, this recipe is approx 350 calories, delicious, fills you up for hours
and gives you incredible energy without the sugar rush of most morning cereals!

Cauliflower Buffalo Bites

Ingredients:
1 large head of cauliflower
2 tsp garlic powder
1 tbsp. butter or butter substitute
Salt & Pepper to taste
Olive Oil Spray
Buffalo Sauce
Preheat oven to 450°F
Cut the cauliflower into bite size florets
Throw into a plastic zip lock bag
Spray olive oil to coat all of the florets
Add salt, pepper, garlic powder and close the bag
Shake until the florets are evenly coated
Place the florets evenly on a pan
Bake for 10 minutes
Buffalo Sauce:
Melt 1 tbsp. butter and mix with ½ cup of the buffalo sauce (or more if you’d like)
Remove the cauliflower from the oven and drizzle hot sauce over the florets
Put back into the oven for 5 minutes. Divide into four equal amounts. One fourth is a
serving size.

Protein Hot Cocoa

1 cup almond milk
1-2 scoops 9Round Chocolate Ice Cream Protein
1 TBSP peanut or almond butter (optional)
1 tsp unsweetened cocoa powder (optional)
After blending well, heat to desired temp either in microwave for 45 seconds or on
stovetop. Top with 1 tbsp sugar free whip cream if desired. (For Mexican Style, add a
dash of cayenne pepper!)

Crock Pot Tex-Mex Chicken

2 lbs chicken breast
1 jar green salsa and enchilada seasoning (Variation: red salsa and one packet of taco
seasoning)
1 tsp olive oil
Drizzle oil over chicken. Place in crock pot. Do NOT add water. Sprinkle seasoning and
pour entire jar of salsa over top of chicken. Cover and cook on low setting for 7-8
hours.
Once finished use fork to shred chicken apart.
Measure desired amount out for your meal!

Ranch Greek Yogurt Dip

1/3 cup 0% Greek Yogurt (not regular yogurt)
1-2 tbsp Ranch powder mix
(dip desired veggies and up to 10 pretzels for snack)

Vanilla Yogurt Dip

1 scoop 9Round Vanilla Ice Cream protein
1/3 cup 0% Greek Yogurt (not regular yogurt)
Dip desired fruits (up to 1 cup) or pretzels for snack

Roasted Potatoes
2 cups diced red potatoes, boiled until fork barely pokes through a piece. (not quite
cooked)
1 TBSP olive oil
Garlic Seasoning (liberal amount)
Dried Rosemary
Drain water and drizzle olive oil on potatoes in a bowl. Toss well. Sprinkle liberally with
your preferred garlic seasoning and dried rosemary. Spread out evenly on cookie sheet.
Roast in oven at 450 for 20 minutes or until desired crispiness is achieved.
Store for up to several days for later for use in various meals!

Baked Chickpea Spaghetti

Ingredients:
8 oz. chickpea spaghetti
1 lb. 93/7 lean ground turkey
1 can tomato puree (29 oz.)
1 can diced tomatoes (15 oz.)
1 TBSP minced garlic
2 tsp oregano
2 tsp parsley
1 tsp thyme
1 tsp crushed red pepper (optional)
½ cup mozzarella cheese, shredded
Directions:
Step 1: Bring a pot of water to a boil and add your chickpea spaghetti. Cook spaghetti
for 10 minutes. At the same time, cook the ground turkey in a large skillet on medium
heat.
Step 2: Once the turkey is cooked through, drain any excess grease and then add it
back to the skillet.
Step 3: Add minced garlic to the ground turkey and continue cooking. Once the garlic
becomes fragrant, add tomato puree, diced tomatoes, oregano, parsley, thyme, and red
pepper (optional). Bring everything to a simmer on med-low heat.
Step 4: Once chickpea spaghetti is cooked through, drain the water and rinse. Add your
cooked spaghetti and your ground turkey sauce to a large mixing bowl and combine.
Step 5: Pour spaghetti mixture in a 9x13 baking dish.
Step 6: Top with mozzarella cheese and bake at 350°F for 15 minutes.
Nutrition:
Servings: 6
Amount per serving:
Calories: 351
Carbohydrates: 40 grams
Fat: 10 grams
Protein: 28 grams
*The chickpea spaghetti in this recipe adds additional protein and allows this meal to be
gluten-free! You can also make this recipe dairy-free by removing the mozzarella or
using a dairy-free alternative.

Peppermint Bark
Ingredients:
1 ½ cups sugar-free white chocolate baking chips (Kickin’ Kenz uses white chocolate
chips sweetened with stevia)
1 TBSP coconut oil
1/8 tsp. peppermint extract
¼ cup crushed sugar-free peppermint
Directions:
Step 1: In a microwave-safe bowl, combine white chocolate chips and coconut oil. Melt
in the microwave using 30-second intervals, stirring between each one.
Step 2: Add peppermint extract and mix well.
Step 3: Spread melted white chocolate mixture out on a baking mat or parchment paper
into about an 8x8 square.
Step 4: Sprinkle crushed peppermint on top.
Step 5: Allow the peppermint bark to sit in the fridge for about one hour to harden, and
then break into pieces to serve!
Nutrition:
Servings: 8
Amount per serving (approx. 2x4 inch square)
 Calories: 119
 Carbohydrates: 15
 Fat: 9 grams
 Protein: 2 grams

Protein-Packed Breakfast Muffins

Ingredients:
8-12 oz chicken breakfast sausage
2 cups Kodiak Cakes Flapjack and Waffle Mix
1 cup egg whites
¼ cup maple syrup
1 cup shredded cheddar cheese
½ cup of water

Directions:
Step 1: Preheat your oven to 400°F. Grease a 12-muffin pan.
Step 2: Heat a skillet over medium heat and add a small amount of oil or cooking spray.
Place the chicken sausage in the skillet and cook for about 8-10 minutes, turning
occasionally, until browned and cooked through. Then cut into small bite-size pieces.
Step 3: In a large mixing bowl, combine Kodiak mix, egg whites, maple syrup, shredded
cheese, and water. Whisk together until smooth. Fold in chicken sausage pieces.
Step 4: Distribute the batter evenly into your 12-muffin pan.
Step 5: Bake for 18-20 minutes, or until golden brown.
These muffins will keep for 2-3 days in the fridge and can be stored in the freezer for a
few months. Best served reheated to desired temperature.
Optional: Top off with additional maple syrup.

Nutrition:
Servings 12 muffins
Amount per serving:
 Calories: 157
 Carbohydrates: 16 grams
 Fat: 5 grams
 Protein: 9.75 grams

Pro-Tip: The calories and macros for this recipe may vary slightly, depending on the
type of breakfast sausage links you choose and the quantity. Erin “Erinator” likes to use
Applegate maple chicken breakfast sausage. You can also substitute sugar-free maple
syrup for less calories.

Oven-Roasted Chicken Fajitas

Ingredients:
3 Tbsp of avocado oil (divided)
3 Bell peppers, sliced 1/4-inch thick and seeds removed
1 Yellow onion, diced
1 to 1-1/2 lbs. of chicken breasts, sliced into 1/4-inch thick strips
1 Lime
Seasoning:
2 tsp chili powder
1 tsp cumin
1 tsp garlic powder
1 tsp kosher sea salt
1/2 tsp ground black pepper
1/2 tsp paprika
1/2 tsp coriander
1/8 tsp chili flakes or cayenne pepper (optional)
**Or substitute seasoning ingredients for a store-bought version
Optional Toppings:
Queso Fresco
Monterey Jack Cheese
Avocado
Sour cream
Cilantro
Salsa
Guacamole

Directions:
Step 1: Preheat oven to 400°F. Place a rimmed baking sheet in the oven while it heats
up to pre-heat the pan.
Step 2: In a large bowl, toss your sliced bell peppers and onions with 1 Tbsp of oil.
Carefully remove the hot baking sheet from the oven and evenly spread the bell
peppers and onions on the sheet. Then, bake for 8 minutes.
Step 3: Using the same bowl, add your remaining oil along with your chicken strips and
all seasonings.
Step 4: Remove the sheet pan with your veggies from oven, drain off any access liquid,
then add the chicken, ensuring each piece is separated to prevent sticking.
Step 5: Return the sheet pan to the oven and bake for another 15-20 minutes, or until
the chicken is cooked through.
Step 6: Remove the sheet pan from the oven and squeeze lime juice over
the mixture and add desired toppings.
Note: The fajita mixture will keep in the fridge for 3-4 days in an airtight container, or you
can store in the freezer for 2-3 months. For reheating, simply use the microwave or heat
the mixture in a pan on the stovetop.
Nutrition:
*Toppings not included
Servings: 6
Amount per serving:
 Calories: 223
 Carbohydrates: 8 grams
 Fat: 6 grams
 Protein: 25 grams
Pro-Tip: Calories and macros will vary depending on the toppings you choose. We
recommend serving the fajita mixture in flour tortillas or pair with Spanish rice and
beans.

Ground Turkey & Sweet Potato Bake

Ingredients:
1 lb. ground turkey
2 medium sweet potatoes (peeled and cut into ½ inch cubes)
2 small zucchinis (sliced, then quartered)
2/3 cup shredded parmesan cheese
1 ½ tsp garlic powder
1 tsp rosemary
5 Tbsp olive oil (divided)
Salt and pepper to taste
Directions:
Step 1: Preheat the oven to 400 degrees F.
Step 2: Place sweet potato cubes on a baking dish and toss with 2 Tbsp of olive oil, ½ tsp garlic
of powder, ½ tsp of rosemary, and salt and pepper to taste.
Step 3: Bake in the oven for 30 minutes.
Step 4: While sweet potatoes are cooking, brown the ground turkey in a pan. Saute with 1 Tbsp
of olive oil, 1 tsp of garlic powder, ½ tsp of rosemary, and salt and pepper to taste.
Step 5: Remove the sweet potatoes from the oven. Add your ground turkey and chopped zucchini
to the baking dish and toss together.
Step 6: Bake for another 10 minutes.
Step 7: Remove the baking dish from oven. Add in the remaining 2 Tbsp of olive oil, combine
evenly, and top with shredded parmesan cheese.
Step 8: Bake for 10 minutes, or until cheese has melted and enjoy!
Optional: Add some extra flavor with your favorite hot sauce or enjoy the leftovers paired with
your breakfast and eggs.
Nutrition:
Servings 4-5
Amount per serving:
 Calories: 428
 Carbohydrates: 14 grams
 Fat: 28 grams
 Protein: 31 grams
Pro-tip: Switch up the protein or veggies for tasty alternatives. The seasonings are simple, but
feel free to spice it with additional spices or fresh herbs. This recipe is also gluten-free.