Pre-Contest Recipes Part 2

KristinePre-Contest Recipes, Recipes2 Comments

To all the fitness competitors out there, or people wanting to get lean.  Here is Part 2 of my favorite pre-contest recipes.


These high protein muffins are also very tasty too!

yam walnut power muffins.JPG

I like to pre-make these for the week. Low cal, kid friendly and protein & healthy carbs in one!

Makes 8 muffins

6 egg whites (I use carton kind)
1 cup yam, mashed
1/2 c cooked Kobocha squash (or 1/3 c canned pumpkin)
2 tsp vanilla
2 tsp cinnamon
1/2 tsp nutmeg
2 Tbsp chopped walnuts
1/2 c oat flour (just oats ground up)*use 2/3 c oat flour if using pumpkin
2 scoops vanilla protein powder
1 tsp baking powder

Preheat oven to 350 degrees. Mix all the wet ingredients together with a whisk. Add in the dry ingredients (with walnuts) and mix well. Spray muffin tins with cooking spray (you could also use muffin cups sprayed with cooking spray). Pour batter 3/4 way up muffin tin. Bake for 25 min or until toothpick comes out clean. Makes 8 muffins. Store in sealed container in fridge.

*Tip – cooking yam (I cook in microwave. Wash yam, poke a punch with a fork all over. Cook for 12 min on one side, turn over and cook for another 6-7 minutes of until soft all over. Depends on the size of yam your using.)

Nutrition: (per 2 muffins) Cals: 223 Fat: 5g Carbs: 26g Fibre: 4g  Sugars:1.4g  Protein: 19g  Sodium: 231mg


indian No butter chicken.jpgMakes 3 servings

3 chicken breasts (3 oz each) I used already pre-cooked chicken breasts cut into cubes.
1 medium sized onion diced
1/2 teaspoon crushed ginger in jar
1 teaspoon crushed garlic in jar
1 teaspoon each cinnamon, turmeric, dried coriander, paprika, cumin
1/8 teaspoon hot chilli powder
2 teaspoons low sodium chicken stock powder (or 1 packet)
3 tablespoons no added salt tomato paste
1 tablespoon corn starch
1 cup of Unsweetened Almond Breeze Original (or you could use Skim Milk or Evaporated Skim Milk)

Cut chicken into bite sized pieces. Coat a large non-stick frypan or wok with cooking spray and saute chicken, garlic, onion, ginger until the pieces are nearly cooked. Add all the spices and stock powder. Add tomato paste and fold through chicken. Blend corn starch with the milk then add to the pan, stir continuously mixing well until boiled. Add extra milk if its too thick.

Nutrition (per 1 serving): Cals: 214 Fat: 5 g Carbs: 12 g Fibre: 3.3 Sugar: 6 g Protein: 30 g


protein brownie.JPGLow carb & sooooo yummy. I have one of these almost every night! Great if you have a sweet tooth!

Makes 1 serving

1 scoop of Whey Gourmet PB Chocolate protein powder
1 Tbsp unsweetened cocoa powder
¼ cup water
1 tsp natural peanut butter

In a small microwave safe bowl, mix together protein powder and cocoa powder. Add in ¼ cup water and stir until blended. Should be pudding-like. Microwave for 30 seconds, or until the outside is a brownie type consistency, and the centre is still a gooey, pudding like centre. You’ll see it puff up in the microwave, but don’t overcook it or it will be DRY!! Then top with peanut butter. Enjoy!

Nutrition: Cals: 165 Fat: 5.6 g Carbs: 4 g Fibre: 2.3 g Sugar: 1 g Protein: 24 g


Thumbnail image for crustless pumpkin pie.JPGWant Pumpkin Pie everyday, but without the guilt? Well here is a low carb pumpkin pie! I’ve seen some various versions online, this is a combo of them all. It turned out great! You won’t miss the crust!

Makes 8 slices

15 oz can of pumpkin (approx 1 3/4 cups)
12 oz unsweetened vanilla almond breeze (approx 1 1/2 cups)
3/4 c liquid egg whites
1/2 tsp salt
1 Tbsp pumpkin pie spice
1 tsp cinnamon
1/3 c splenda (or stevia). I don’t normally use splenda, but I had some around so I figured what the heck
1 tsp vanilla

Preheat oven to 350 degrees. Mix all ingredients together with a whisk. Pour into pie pan sprayed with cooking spray. Bake for 55-60 minutes or until toothpick comes clean. Store in fridge.

Nutrition (per slice): Cals: 40 Fat: 0.8g Carbs: 6.3g Fibre: 2g Sugars: 1.8g Protein: 3.5g


Thumbnail image for egg frittatas.jpgMakes 12

Egg whites (Carton kind. You’ll need 2 larger cartons)

Toppings: (put in each muffin cup)
1 tsp red pepper – chopped fine
1 tsp green onion – chopped fine
1 tsp sundried tomato – chopped fine. Get the dried ones (not packed in oil)
1 tsp zucchini – grated
pinch salt & pepper
pinch garlic powder
Cooking spray

Preheat oven to 350 degrees. Spray regular muffin tin with cooking spray. Put 2 egg whites in each muffin slot (1/4 cup). Put in oven until the egg white turns white (about 5-6 min).

Remove from oven and top with a bit of each of the toppings (or anything you like). Return to oven and cook for another 5 minute or so. When you remove from oven test doneness by jiggling the pan. The frittata’s should be firm when shaken…

Nutrition (per frittata): Cals: 36  Fat: 0.3g  Carbs: 1g  Fibre: 0.2g  Sugars: 0g  Protein: 7g


Thumbnail image for protein fudge [1024x768].JPG

 I adapted this recipe from Alyson’s at Nourished Fitness ….a great idea indeed!

Makes 1 serving

1 scoop Whey Gourmet Peanut Butter Chocolate Protein Powder (or their Dreamy Chocolate would be awesome too)
1 tsp unsweetened cocoa powder
1/2 Tbsp of coconut oil (for a light tasting Coconut Fudge) or 1/2 Tbsp natural peanut butter (for a PB Fudge)
2 tsp chopped walnuts
2 Tbsp unsweetened vanilla almond breeze (or low fat milk)

In a small bowl, mix together the protein powder, cocoa powder, melted coconut oil or pb (melt in microwave).  Stir until blended.  Add in almond milk and stir until combined.  Add in chopped walnuts.  Freeze until set (about 30 minutes).  Will be hard once it comes out of the freezer, but it thaws quickly.  Enjoy!

Nutrition: Cals: 225  Fat: 12g  Carbs: 5.7g  Fibre: 1.8g  Sugars: 1.2g  Protein: 25.6g


Thumbnail image for low carb pumpkin scones (2) [1024x768].JPGThis recipe is from my fitness friend Jill Coleman. She posted the recipe on her blog ( I made them and they turned out great! Worth a look!

Makes 24 scones

2 cups almond flour
1 15 oz can pumpkin (not pumpkin pie filling)
4 scoops whey protein powder (preferably unflavored, plain vanilla or cinnamon roll)
2/3 cup old fashioned oatmeal
½ cup erythritol or splenda (could also use 6-8 packets stevia, or 1/2 c NuNaturals Stevia Baking Blend)
4 tsp pumpkin pie spice
1 tbsp cinnamon
½ cup liquid egg whites

Preheat oven to 350 degrees. Mix all ingredients together in a large bowl. Place 1-inch wide scones on PAM-sprayed baking sheets. Bake 20-25 minutes (be sure not to overcook or they may dry out)

Nutrition (per scone): 105 calories; 6g fat (0.5 saturated); 6g carbohydrate; 2g fiber; 7g protein

Banana Nut Pancake.JPGI LOVE protein pancakes. You can also sub with any approved fruit.  Great morning post workout meal. All you need is a blender and skillet! Takes 8 minutes!

Makes 1 serving

1/3 cup oats (quick or old fashioned)
5 egg whites (I use carton kind)
1 tsp vanilla (or to taste)
1/2 tsp nutmeg (or to taste)
1/2 sliced small banana (or about 8 small slices)

1 Tbsp chopped walnuts (you can buy them already chopped)
3 Tbsp sugar free syrup

Heat a small to medium sized non-stick skillet. Spray with cooking spray. In a blender (or I use my magic bullet), put in the oats and nutmeg. Whiz until its a flour consistency. Then add egg whites and vanilla. Once mixed, pour into skillet. Then put sliced banana’s on top. Flip when underneath is golden.

Top with chopped walnuts and sugar free syrup!

Nutrition (including toppings): Cals: 356 Fat: 11g Carbs: 38g Fibre: 5g Sugar: 5g Protein: 24g