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Easy No Sugar Added Creamy Tomato Soup

Ingredients:

1 cup reduced sodium chicken broth

1/2 cup cottage cheese

1/2 cup Rao’s Homemade Marinara (IMPORTANT)

1 packet of Splenda or other artificial sweetener of your choice

Equipment: blender, microwave

Instructions:

Place all ingredients in a blender and blend until smooth.

Put in a microwave safe bowl and microwave for 3 minutes, stirring halfway through.

Makes: 2 single-cup servings

Nutrition

Per Serving:

105 calories

4 grams of sugar

5 net carbs

8 grams protein

Per Batch:

210 calories

8 grams of sugar

10 net carbs

16 grams protein

(1 cup of Campbell’s Creamy Tomato Soup has 16 grams of sugar, 11 of which are added sugars. This literally has one quarter as much and tastes just as good!)

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It’s been a minute since I posted! Have some

Easy Teriyaki Chicken and Rice

Ingredients:

1 bag of Birds Eye Chicken Flavored Rice with Vegetables (Broccoli, Carrots, and Onions)

1 can of Member’s Mark Chicken Breast Chunk in water

4 tablespoons of G Hughes Sugar-Free Teriyaki Marinade

Equipment: microwave

Instructions

heat Birds Eye rice and vegetables per package directions; in my microwave that was 4.5 minutes

Pour into a bowl

Drain canned chicken, shred with fork, mix into rice and veggies

Pour 4 tablespoons of G Hughes Sugar-Free Teriyaki Marinade on top, stir

Makes 2 servings

Per serving:

460 calories

51 grams of protein

45 grams of carbs

3 grams of sugar

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Lavash Bread Cheese Pizza

Makes: 4 pieces (1 whole flatbread)

Ingredients:

Joseph’s Multigrain Lavash Flatbread

1/4 cup Rao’s Homemade Pizza Sauce

Shredded mozzarella cheese

Olive oil spray or avocado oil spray

Equipment: stove, sheet pan, parchment paper

Instructions:

Preheat oven to 400 degrees.

Place parchment paper on the pan.

Place the flatbread on the parchment paper and spritz with olive or avocado oil spray. Bake 5 minutes.

Take out of the oven and let it cool briefly before spreading pizza sauce over the crust.

Sprinkle with as much mozzarella as you want. I did 1/2 cup.

Cut into fourths.

Per piece:

Net Carbs: 4

Calories: 76

Sugar: 1.3 grams

Fiber: 1 gram

Protein: 5.5 grams

Per flatbread pizza (4 pieces):

Net Carbs: 17

Calories: 305

Sugar: 5 grams

Fiber: 4 grams

Protein: 22 grams

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Lighter Chicken Pot Pie

Makes 12 servings (9x13 pan)

Ingredients:

2 cans of Swanson chicken breast meat

2 cans of Campbell’s Healthy Request/Heart Healthy Cream of Chicken Soup

1 bag of Birds Eye Steamfresh Mixed Vegetables (corn, carrots, green beans, and peas)

1 can Pillsbury Crescent Dough Sheet

Equipment: 9x13 pan, oven, microwave

Instructions:

Preheat oven to 350.

Steam vegetables per package instructions. (For me, that was laying the package flat, face down, and cooking for 5.5 minutes, then letting it rest for 2 minutes.)

Drain canned chicken. Put it in the bottom of the pan and shred it with a fork.

Add two cans of Healthy Request/Heart Healthy cream of chicken soup.

Add steamed vegetables.

Stir until combined.

Take the dough sheet out of the canister and spread it across the top. It will not be wide enough to fit the 9x13 pan on its own, you’ll need to stretch it a bit.

Bake at 350 for 30 minutes (if your oven doesn’t suck like mine, 25 is probably fine.)

Let cool for 5 minutes, then cut into 12 pieces (3 cuts longways, 4 cuts vertically.)

Per piece (1/12th of a pan):

Net Carbs: 6.5

Calories: 57

Sugar: 2 grams

Fiber: 0.7 grams

Protein: 4 grams

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Reese’s Protein Pudding

Makes 3 4-ounce servings.

Ingredients:

1 Premier Protein Peanut Butter Chocolate Shake

1/2 package of Simply Delish Keto Butterscotch Pudding

2 tablespoons PB2, or other powdered peanut butter

Equipment: wisk, mixer or immersion blender

Instructions:

Chill the protein shake. (If you skip this step the texture won’t be right. I promise, I’ve tried repeatedly to break this rule lol)

Pour protein shake in a bowl.

Add 1/2 package of Simply Delish Keto Butterscotch Pudding.

Add 2 tablespoons of PB2.

Mix with a whisk, mixer, or immersion blender.

Put in the fridge for at least an hour to let it set up.

Per 4 ounce serving:

Net Carbs: 4

Calories: 82

Sugar: 0.7 grams

Fiber: 2.3 grams

Protein: 11.7 grams

Per recipe (12 ounces total):

Net Carbs: 12

Calories: 245

Sugar: 2 grams

Fiber: 7 grams

Protein: 35 grams

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Air Fryer Low Carb Tortilla Chips

Makes 64 0.1875 ounce chips.

Ingredients:

1 package (8 tortillas) Mission Carb Balance Whole Wheat Tortillas

Olive oil

Salt

Equipment: air fryer, pizza cutter, pastry brush

Instructions:

Preheat air fryer to 375.

Prepare tortillas two at a time.

Place tortilla on a plate.

Put a tiny amount of olive oil on the tortilla and spread with pastry brush. Sprinkle with salt.

Using the pizza cutter, cut into eighths.

Place the chips from two tortillas into the basket of your air fryer.

Cook for 8 minutes, shaking halfway through.

Dump into a skillet to let them cool while you prepare the next two tortillas.

Prepare 8 tortillas in total for 64 chips.

Modifications: if you don’t have the spoons to mess with a pastry brush, use avocado oil spray, but note that it might change the nutrition facts. You can also use Mission Zero Carb tortillas if you want lower carbs but in my opinion they don’t taste anywhere near as good.

Per 8 Chips:

Net Carbs: 2

Calories: 75

Sugar: 0 grams

Fiber: 18 grams

Protein: 5 grams

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Sugar Free Ninja Creami Butterscotch Ice Cream

Ingredients:

2 Tablespoons of Prairie Farms cottage cheese

2 Tablespoons of Simply Delish Sugar Free Keto Friendly Butterscotch pudding mix

2 Tablespoons of Jordan’s Skinny Syrups, Butter Toffee OR Vanilla Caramel Cream

Unsweetened vanilla almond milk to fill line

Equipment: Ninja Creami, immersion blender or milk frother (optional)

Directions:

Place all ingredients in a Ninja Creami pint.

The machine will blend it once it's frozen, but I always use my cordless immersion blender to blend it first. It works fine either way.

Freeze for 24 hours. Freeze without the lid on to prevent a raised bump in the middle that could tear up your Ninja Creami.

Pop into the Ninja Creami and run on Lite Ice Cream.

Add a splash of unsweetened almond milk and hit the Respin button for a less crumbly texture.

Per Pint:

Net Carbs: 10 grams

Calories: 118

Sugar: 1 gram

Fiber: 3 grams

Protein: 4 grams

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Turkey Teriyaki Wrap

Ingredients:

1 Mission Carb Balance Spinach and Herb Tortilla

1 tablespoon of Ray’s No Sugar Added Teriyaki Marinade

2 tablespoons of Private Selection Alpine Blend Gruyère and Swiss Cheese, shredded

2 ounces of Boar’s Head Maple Glazed Honey Coat Turkey Breast, shaved very thin

Equipment: small kitchen scale

Instructions:

Place a plate on your kitchen scale. Place the tortilla on the plate.

Drizzle no sugar added Ray’s teriyaki marinade in the middle of the top 2/3rds of the tortilla. It will be thin; I like to spread it out with the back of a spoon.

Sprinkle cheese over the teriyaki sauce.

Hit tare on your kitchen scale to reset it to zero.

Add two ounces (I usually add 1.5 but 2 is a serving so do whatever you want) of maple glazed turkey breast on top of the teriyaki sauce and cheese.

Fold the bottom one third of the tortilla toward the top. Fold the left side over the right, and the right side over the left to make a wrap.

Total net carbs per serving: 6

Calories: 210

Sugar: 2 grams

Fiber: 16 grams

Protein: 24 grams

My Glucose Graph

(Apple denotes meal)

Note that it did increase slightly; my glucose average for two hours after I ate was 10 points higher than my glucose average before I ate.

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Product Review

Built Cookie Dough Chunk Puff Protein Bars

These do not spike me AT ALL which is pretty remarkable, because they’re chocolate covered, taste like a candy bar, and have a marshmallowy filling with cookie dough chunks.

You can get them (along with various other flavors) from Built’s website, Amazon, or Sam’s Club (limited flavors, but less expensive than everywhere else!)

Net Carbs: 11

Calories: 160

Sugar: 8 grams

Fiber: 0 grams

Protein: 15 grams

My Glucose Graph

(Apple denotes food)

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Sweet B’s Chicken Wrap

Ingredients:

1 Mission Carb Balance Spinach and Herb Tortilla

1 tablespoon Ray’s No Sugar Added Barbecue Sauce

2 tablespoons Original Velveeta Shreds

2 ounces Boar’s Head Sweet B’s Honey Glazed Barbecue Chicken Breast, sliced very thin

Equipment: small kitchen scale

Directions:

Place a plate on your kitchen scale. Place the tortilla on the plate.

Drizzle no sugar added barbecue sauce in the middle of the top 2/3rds of the tortilla.

Sprinkle cheese over the barbecue sauce.

Hit tare on your kitchen scale to reset it to zero.

Add two ounces (I usually add 1.5 but 2 is a serving so do whatever you want) of Sweet B’s chicken on top of the barbecue sauce and cheese.

Fold the bottom one third of the tortilla toward the top. Fold the left side over the right, and the right side over the left to make a wrap.

Total net carbs per serving: 8

Calories: 169

Sugar: 4 grams

Fiber: 17 grams

Protein: 9 grams

NOTE: I ate this and tracked my glucose two days in a row. One day I ate a cup of Dole no sugar added mandarin oranges after my wrap, and one day I ate it alone. Both are shown on the graph below. There was enough fiber in the wrap that it prevented a significant spike from the mandarin oranges, but your mileage may vary.

My Glucose Graph

(Apple denotes meal)

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Sugar Free Buttercream Candies

This one requires a little more spoons than usual but it’s worth it to have a sugar free candy!

Ingredients:

2 sticks of salted butter

1 cup of Truvia Sweet Complete Confectioner’s Sugar (you can use a different brand, like Lakanto, but it MUST be powdered, not granulated!)

2 teaspoons of vanilla

1 cup Bake Believe semi-sweet chocolate chips

1 tablespoon of oil

Equipment: freezer, mixer (stand mixer preferred but not required), very small cookie scoop, parchment paper, pan that will fit in your freezer

Directions:

SOFTEN BUTTER. Do not put it in the microwave, this will mess up the texture; just leave it on the counter for a couple of hours.

Combine butter, vanilla, and Truvia confectioners sugar with a mixer until light and fluffy and fully combined.

Line a tray that will fit in your freezer (or several small trays!) with parchment paper.

Using the small cookie scoop, scoop the buttercream mixture onto the pan(s).

Freeze for 24 hours.

After 24 hours, put 1 cup of semisweet chocolate chips in a microwave safe bowl with 1 tablespoon of oil. Microwave in 20 second bursts, stirring between each burst, until til melted.

Take the buttercreams out of the freezer.

Using a fork, dip each one in chocolate, completely coat it, and place it back on the parchment paper.

Place dipped buttercreams in freezer until set. Store in the refrigerator.

Makes 25 one-ounce (before dipped) buttercreams.

Net carbs per serving: 1

Calories per serving: 109

Sugar per serving: 0 grams

Fiber per serving: 3 grams

Protein per serving: <1 gram

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I am SO SORRY I forgot to switch back to my main blog before reblogging a bunch of posts last night 😱

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My Favorite Coffee

Ingredients:

1 Harry and David Moose Munch Milk Chocolate Caramel K-Cup

8 ounces of water

2 Tablespoons heavy whipping cream

2 pumps Jordan’s Skinny Syrup (I use one pump of Toasted Marshmallow and one pump of Hazelnut)

Redi-Whip Zero Sugar Keto whipped cream

Jordan’s Skinny Sauces salted caramel sauce

Equipment: Keurig

Directions:

Fill the reservoir of your Keurig with water.

Brew one 8 ounce cup of Harry and David Moose Munch Milk Chocolate Caramel coffee.

Add heavy whipping cream and Jordan’s Skinny Syrup. Stir.

Add whipped cream and one squirt of sugar free caramel sauce.

Net Carbs per serving: 2

Calories per serving: 65

Sugar per serving: 0 grams

Fiber per serving: 0 grams

Protein per serving: 0 grams

This does not spike my glucose AT ALL, but your mileage may vary. Note that the sweetener (Jordan’s Skinny Syrup) is sucralose, which every body reacts differently to.

My Glucose Graph

Two hours before coffee, two hours after coffee

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Sugar Free Ninja Creami Chocolate Ice Cream

Ingredients:

2 Tablespoons of cottage cheese (I use Prairie Farms)

2 Tablespoons of Simply Delish chocolate sugar free low carb pudding mix

2 Tablespoons of Jordan’s Skinny Syrups, flavoring of your choice; S’more is good, Toasted Marshmallow is my personal favorite

1 Tablespoon of Hershey’s cocoa

Unsweetened vanilla almond milk to fill line

Equipment: Ninja Creami, immersion blender or milk frother (optional)

Directions:

Place all ingredients in a Ninja Creami pint.

The machine will blend it once it’s frozen, but I always use my cordless immersion blender to blend it first. It works fine either way.

Freeze for 24 hours. Freeze without the lid on to prevent a raised bump in the middle that could tear up your Ninja Creami.

Pop into the Ninja Creami and run on Lite Ice Cream.

Add a splash of unsweetened almond milk and hit the Respin button for a less crumbly texture.

Per Pint:

Net Carbs: 14 grams

Calories: 148

Sugar: 1 gram

Fiber: 3.5 grams

Protein: 6 grams

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Restaurant Highlight: Chicken Salad Chick

Chicken Salad Chick has made from scratch chicken salad and sells “Quick Chicks”—small and large containers of chicken salad to take home.

My personal favorite is Cranberry Kelli. The only sugar comes from the natural sugar in the cranberries, and when I eat it for lunch it doesn’t spike my blood sugar at ALL. Like…completely flat glucose line.

Ingredients:

3.5 ounces of Cranberry Kelli chicken salad

1 Mission Carb Balance Spinach and Herb tortilla

Equipment: small kitchen scale

Directions:

Put a plate and a tortilla on a kitchen scale and hit the tare button, which will reset it to zero.

Making sure your scale is set to ounces, take a fork and put 3.5 ounces of chicken salad on the tortilla, in the middle of the top 2/34rds of the tortilla.

Fold the bottom third of the tortilla up. Then fold the left side over, and the right side over that.

Net Carbs: 11

Sugar: 8 grams

Fiber: 18 grams

Protein: 20 grams

Modifications:

Use Chicken Salad of your choice, but know that the nutritional content (sugars, carbs, etc) will be different. Here’s the nutrition facts for all of Chicken Salad Chick’s offerings:

My Glucose Graph

Two hours before eating, three hours after

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Chicken Quesadillas

Makes: 4 tortillas (2 whole quesadillas)

Ingredients:

4 Whole wheat Mission Carb Balance tortillas

1 can Swanson white meat chicken breast chunks

Red Gold petite diced tomatoes

Velveeta Shreds Mexican cheese blend

Sour Cream (for dipping, optional)

Equipment: stove burner or griddle or cooktop, nonstick frying pan, spatula for flipping

Directions:

In a nonstick skillet, place one or two tortillas (depending on the size of the skillet).

Sprinkle cheese on HALF of one or each tortilla.

Turn the burner on to medium.

Open AND DRAIN can of chicken. Chop it with a knife. Doing it in the can is fine. Sprinkle chicken on HALF of one or each tortilla.

Sprinkle tomatoes on top of that.

Sprinkle more cheese on top of that.

Fold tortilla(s) over so it makes a semi circle.

Cook until cheese is melted.

Turn the heat up to halfway between medium and high to crisp up the tortilla(s). When sufficiently crispy, flip using a spatula. Be careful not to scratch your pan. Toast the other side. Remove from heat, turn off the burner, cut each tortilla into thirds, and serve with sour cream for dipping.

Modifications:

Feel free to add onions, black olives, or any other ingredients you like at the stage where the tortilla is still open.

Net Carbs per serving (1 tortilla, 1/2 quesadilla): 6

Sugar per serving: 2 grams

Protein per serving: 13 grams

Fiber per serving: 18 grams