10 High Protein Fall Recipes

Ready to be feeling cozy!

10 minute high protein sweet potato gnocchi with brown butter sage sauce

Ingredients for 2:

• 1 box Capellos sweet potato gnocchi
• 1 lb grass fed & finished ground beef, I get from butcher box (link for a discount)
• 1/2 cup Raos garlic alfredo sauce
• 1.5 tbsp grass fed butter, live kerrygold
• 2 tsp fresh or dried sage
• 1 tsp each: salt, pepper, garlic powder, Italian seasoning
• Sprinkle of parm
• Sprinkle of fresh basil or sage, sliced

Directions:

1. Boil large pot of water and salt it.
2. In large skillet over medium high heat, brown ground beef and season with salt, pepper, garlic powder and Italian seasoning.
3. While beef cooks, boil gnocchi for 4 mins.
4. Add butter and sage to ground beef. Carefully strain gnocchi and add to skillet.
5. Top with Alfredo and gently stir.
6. Serve in bowls topped with parm and basil/sage.

We did a simple Caesar on the side with chosen foods dressing. Enjoy!

Sausage and Tortellini Bake

Ingredients for 2:

1 lb. ground italian sausage (I get from butcher box <- link for a discount)

1/2 tsp each: salt, pepper, garlic powder, onion powder, italian seasoning

2 cups organic spinach

1/2-3-4 jar of organic marinara like muir glen, raos or sauz

1/2 cup bone broth (my favorite is bonafide brand)

8 oz cheese tortellini (kite hill makes a great dairy free one too)

1/2 cup organic shredded mozzarella

optional: fresh basil and crushed red pepper as a topping

Directions:

1. Preheat oven to 400. In large cast iron skillet over medium high heat, add sausage and cook until browned about 5 minutes. Season with salt, pepper, garlic & onion powder and italian seasoning.
2. Turn heat down to medium, add spinach and cook about 2 mins.
3. Add marinara and bone broth and bring to a simmer.
4. Season with salt and pepper. Turn heat off. Add tortellini and gently stir. Top with cheese and bake until cheese is browned, about 15 minutes.

Top with basil and optional crushed red pepper!

20 min Veggie Packed Mini Meatloaf

Ingredients for 3-4: <- will make extra for meal prep

– 1 lb grass fed ground beef

– 1 large organic carrot, shredded

– 1 zucchini, shredded

– 1 pasture raised egg

– 1/4 cup milk (grass fed, or raw) or almond milk

– 1/4 onion, finely diced

– 1/2 organic bell pepper, or 3-4 mini sweet peppers, finely diced

– 3-4 garlic cloves, finely minced

– 1/2 cup panko bread crumbs (can use Ian’s gluten free if needed)

– 1 tbsp bbq sauce, I like primal kitchen brand

– 2 tbsp ketchup, primal kitchen

– 1 tsp thyme

– 2 tsp Italian seasoning

– 1 tsp salt, I love redmonds mineral salt

– 1 tsp pepper

– 1 tsp date syrup

Directions:

1. Preheat oven to 350. Line baking sheet with parchment paper.

2. In large bowl mix – meat, carrot, zucchini, egg, panko, seasoning, milk, onion, garlic, peppers, and half tbsp of the bbq sauce. Mix well with hands. Form into 6 small little loaves. I placed them on the cookie sheet and then formed them up a little more.

3. Bake for 15 mins. While baking, mix remaining bbq sauce, ketchup and date syrup.

4. Brush the sauce on the meatloaves and then pop back in the oven for 5 more mins.

Enjoy with my parsnip & potato mash, and my Caesar brussels.

Freezer meal option:

Freeze it raw in the mini loaf formation, with plastic wrap, and then in an airtight container. Can use parchment paper in between layers if stacking. To thaw – put container in fridge overnight and then bake as directed and add sauce as directed!

Substitute Ground Turkey:

Will require longer cooking time. Bake for 30 mins, top with sauce, bake another 10. Can also use muffin tins as well for slightly lower cook time. Use a meat thermometer – you will want the internal temp to reach 165 degrees.

One Pan Buffalo Chicken Bake

Ingredients for 2:
– 4 oz lentil penne
– 12-16 oz pasture raised chicken breast, diced
– 1/4 onion, diced
– 1-2 large carrots, diced
– 1/2 bell pepper or 3ish mini sweet peppers, diced
– 2 cloves garlic, minced
– 1 cup bone broth (I love bonafide provisions)
– 1 cup grass fed milk (look for A2 if you can find it!)
– 1/4 cup buffalo sauce @franksredhot
– 1/2 cup shredded mexi blend cheese or raw cheddar is great here too! @raw_farm_usa
– seasoning: salt & pepper, 1/2 tsp garlic powder, 1/2 tsp onion powder, 1/2 tsp paprika
– 1 bunch of organic broccolini, chopped
– 1 tsp avocado oil or olive oil

Directions:
1. Preheat oven to 400.
2. In large oven safe skillet (I like using my large cast iron), add oil, onions, carrots, peppers & garlic. Sauté a few minutes until slightly soft. Add chicken. Add seasoning. Sauté until cooked through.
3. Add broccolini, pasta, bone broth & milk. Bring to boil over medium high heat for about 5 mins. Add in buffalo sauce and 1/4 cup cheese. Turn off heat. Add remaining 1/4 cup cheese to top.
4. Pop in oven about 5 mins until cheese is melted.

Enjoy!

Chickpea Cheeseburger Mac

It’s giving hamburger helper.

Ingredients for 2:

• 10-12 oz grass fed AND finished ground beef (@heb has one, @forceofnaturemeats is also great at WF, or I get mine from @butcher_box)
• 4-5 oz chickpea macaroni (I like @tolerantfoods or @heb brand organic, look for only one ingredient!)
• 1 cup grass fed bone broth (I like @kettleandfire, @fondbonebroth or @bonafideprovisions)
• 1 cup grass fed milk (I like @horizonorganic, you could also use a plain almond milk for a dairy free version)
• 2/3 cup shredded cheese (@raw_farm_usa grass fed raw cheddar would be great here! Or can go dairy free with @miyokoscreamery)
• 1/4 white onion, diced
• 1 tsp salt, 1 tsp black pepper
• 1/2 tsp each: chili powder, paprika, garlic powder
• 1/2 tbsp ketchup (I like @primalkitchenfoods)
• 1/2 tbsp olive oil

Directions:

1. Heat a large pot over medium heat with olive oil. Add ground beef and onion and brown, about 5-7 mins. Add salt, pepper, chili powder, paprika & garlic powder.
2. Add macaroni, stir well. Add milk, bone broth and ketchup. Stir well.
3. Bring to a boil, then reduce heat to a simmer, and cook according to pasta directions (mine was about 7 minutes). Stir in cheese and remove from heat.

I served this with my simple arugula salad on the side!

CREAMY TORTELLINI SOUP

Ready in under 30 mins and is great as leftovers! this is so hearty, warming and delicious – check out how I turned this into a high protein balanced dish!

Ingredients:

• 1 package of chicken tortellini (also love @kitehillfoods dairy free option!)
• 1 24 oz bag of bone broth (high in protein & collagen), @bonafideprovisions is my fav
• 1 lb ground turkey (typically higher protein content than sausage!)
• 1/4 white or yellow onion, diced
• 3 cloves garlic, minced
• 2 large carrots, diced (adds great fiber!)
• 2 large handfuls of kale (veins removed, super important so you don’t get tough pieces in your bites!)
• 1/4 cup half & half or cream (raw milk would be great here!)
• 1/2 tbsp salt (look for mineral salt like @redmondrealsalt, we are all lacking minerals!)
• 1 tsp black pepper
• 1/4 tsp onion powder
• 1/4 tsp garlic powder
• 1/4 tsp turmeric (amazing for inflammation!)
• 1/4 tsp ginger (amazing for digestion!)
• 1 tbsp Italian seasoning
• 1/4 tsp dried sage
• 1 cup water
• 1 tbsp organic tomato paste
• 1 tbsp ghee or grass fed butter
• Optional: 1 tsp crushed red pepper for some heat

Directions:

1. In large pot over medium heat, add butter/ghee. Add onions and garlic and sauté 2-3 mins. Add carrots and sauté another 3ish minutes until soft.
2. Add ground turkey and brown, about 7 mins.
3. Add tomato paste, and kale. Stir well. Add bone broth & water and bring to boil. Add seasonings.
4. Add tortellini and cook according to package – about 8 mins.
5. Stir in cream/milk. Remove from heat and enjoy!

French Onion Fettuccini

French onion soup? Nah, try French onion fettuccini

Absolutely obsessed with this combo. Super simple and packed with protein!

Ingredients for 2:
– 12-16 oz chicken breast or boneless skinless chicken thighs
– 1 cup beef bone broth @bonafideprovisions
– 1 cup water
– 4 oz fettucini (I used @aldentepastaco garlic fettucini and it was DELISH and packed with protein)
– 1/4 cup cream
– 1/2 white or sweet onion, sliced
– 3-4 garlic cloves, minced
– 1 cup sliced organic baby Bella mushrooms
– 3ish tbsp cream cheese (I use greek cream cheese for a protein boost!)
– 1 tbsp fresh grated parm
– salt, pepper, garlic & onion powder
– 1 tsp dried sage, 1 tsp thyme
– avocado oil, olive oil, or grass fed butter / ghee

Directions:
1. Cook chicken in separate pan. Season with salt, pepper, garlic & onion powder. Sear over medium high heat in a skillet with a little Avo oil. Breast – 5ish mins per side. Thighs – 5ish mins per side. Then deglaze pan with a little bone broth, turn heat to low, cover and simmer.
2. Preheat large pot over medium heat and add a little avocado oil or grass fed butter. Add onions, garlic & mushrooms. Sauté 5-10 mins. Season with salt, pepper, garlic powder, onion powder, Sage and thyme. Let onions get nice and soft and caramelized.
3. Add bone broth and water. Bring to boil. Add pasta. Keep boiling and cook 8-10 mins until pasta is soft and liquid has cooked down. You don’t want it ALL the way cooked down, there should still be a little left to coat the pasta.
4. Add cream & 2 tbsp cream cheese and mix well.
5. Serve in bowls topped with a small dollop of cream cheese and freshly grated parm. Slice chicken and add on side.

Enjoy!!!

Sesame Stir Fry Pasta

Ingredients for 2:

– 8-12 oz pasture raised chicken breast, cut into chunks. I love butcher box or cooks venture

– Chicken seasoning: 1/4 tsp turmeric, 1/4 tsp dried ginger, 1/4 tsp salt, dash of black pepper, 1/2 tsp garlic powder, 1/2 tsp onion powder.

– 4 oz barilla protein plus angel hair pasta

– 1/4 cup side dish creamy sesame sauce (<- link gets you 15% off, can also find at at central market, or can also make your own with 1 tbsp tahini or organic peanut butter, 2 tbsp coconut aminos, 1 tsp rice vinegar & a pinch of salt)

– 2 tbsp coconut aminos or soy sauce/tamari

– 1 tbsp minced ginger

– 1/2 cup bone broth (I love bonafide provisions – best quality I’ve found)

– 1 tsp sesame oil or avocado oil

– 1 tbsp chili crunch + more for topping (I like Trader Joe’s brand since it’s olive oil based, there’s also a brand momofuku at central market and Whole Foods, also on Amazon, and my favorite on Amazon).

– 1-2 tbsp chopped cilantro or sliced green onion for garnish

– optional: sprinkle of sesame seeds

– mixture of veggies you have on hand, I did: 1 carrot, cut into short strips, 1 cup frozen chopped broccoli, 3-4 mini sweet peppers diced or 1/2 bell pepper diced, 1/4 onion diced, 2-3 garlic cloves chopped, 1 cup sliced organic mushrooms

Directions:

1. In large pot, boil water for pasta.

2. In large skillet, over medium heat, add sesame oil/avocado oil. Add chicken and saute with salt, pepper, paprika, ginger, turmeric, garlic & onion powder. Cook about 5-6 mins until cooked through. Chop your veggies while it cooks.

3. Add veggies, coconut aminos, ginger, bone broth & chili crunch. Sauté until soft, about 5-6 mins.

4. Cook pasta while veggies cook.

5. Once pasta is done – strain and add to large skillet with chicken and veggies. Top with creamy sesame sauce and toss well.

6. Garnish with cilantro/green onion, sesame seeds & chili crunch. Enjoy!

Creamy Green Chili Chicken Enchiladas

Ingredients for 4: <- great for leftovers & meal prep

1 cup + 1/4 cup chicken bone broth, I love bonafide provisions

1/4 cup grass fed non fat Greek yogurt

1 can diced green chilis

1/2 avocado

2 cloves garlic, minced

1 tsp olive oil

1/4 red onion, diced

16-24 oz pre shredded rotisserie chicken (saves time!)

Handful of cilantro, chopped

1/2 tsp each salt, pepper, garlic & onion powder

1 tbsp hot sauce or salsa

1 package corn tortillas, I like Ezekiel sprouted because it’s easier on digestion!

1/2 cup Monterey Jack shredded cheese or raw cheese is great too!

Directions:

1. Preheat oven to 400.

2. In small sauce pan, add drizzle of olive oil, garlic & onion over medium heat. Sauté 2-3 mins until soft. Add chicken, salsa & 1/4 cup bone broth. Season lightly with a sprinkle of salt, pepper, garlic & onion powder.

3. In small blender, add remaining bone broth, greek yogurt, avocado, green chilis and remaining seasoning. Blend well.

4. In 9×13 baking dish, add a small ladle of sauce just to lightly coat the bottom of the pan. About 1/4-1/3 cup. Spread around evenly.

5. Lightly warm tortillas in microwave inside a paper towel for about 30 seconds so they’re malleable.

6. Add chicken to each tortilla, roll up tightly and lay seam side down in baking dish. This made about 10 enchiladas.

7. Top with remaining sauce making sure everything is covered. Sprinkle with cheese. Bake about 15 mins until cheese is melted and slightly browned.

Optional: top with cilantro and enjoy! Check out my blood orange margarita recipe on my page @kee_to_wellness, it is the perfect pairing!