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gluten-free

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30 Minutes or Less

Meal Prep Turkey Club Chopped Salads

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overhead image of a meal prep turkey club chopped salad.

Why You’ll Love This Recipe

This meal prep turkey club chopped salad is high in protein, full of fresh vegetables, and so satisfying. It’s a healthier twist on a classic club sandwich, without the bread, but with all the same delicious flavors. With just a few minutes of prep, you’ll have lunches ready for the whole week.

meal prep turkey club chopped salad in a glass container.

How Do I Meal Prep These Salads?

The key to keeping your salads fresh is layering and storing properly. Place sturdier ingredients like lettuce and tomato on the bottom, and keep softer toppings like avocado separate until you’re ready to eat. Store the salads in airtight containers for up to 4 days in the fridge, and add your favorite dressing just before serving to keep everything crisp.

overhead image of a meal prep turkey club chopped salad.

Recipe Variations and Substitutions

  • Swap the protein: Use grilled chicken, shredded rotisserie chicken, or even tuna for variety.
  • Make it vegetarian: Skip the bacon and turkey and add chickpeas or hard-boiled eggs for plant-based protein.
  • Change up the dressing: Ranch, balsamic vinaigrette, honey mustard, or a light Greek yogurt dressing all pair perfectly.
  • Add extra crunch: Toss in cucumbers, bell peppers, or sunflower seeds.
overhead image of a meal prep turkey club chopped salad.
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Meal Prep Turkey Club Chopped Salads

This Turkey Club Chopped Salad is the ultimate high-protein meal prep recipe, made with fresh romaine, turkey, bacon, avocado, and tomato. It’s quick, easy, and customizable, so you’ll have healthy lunches ready for the entire week in just minutes. Skip the takeout and enjoy a satisfying, flavor-packed salad that keeps you full and energized!
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Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 4 servings

Ingredients

  • romaine lettuce chopped
  • tomato diced
  • green onion thinly sliced
  • avocado chopped
  • bacon cooked and crumbled
  • deli turkey chopped
  • deli ham chopped, optional

Instructions

  • Wash and chop all salad ingredients, keeping avocado separate until ready to eat to prevent browning.
  • Divide the romaine evenly into 4 airtight meal prep containers.
  • Top each with tomato, green onion, turkey, bacon, and ham if using.
  • When ready to serve, add chopped avocado and your favorite dressing. Toss and enjoy!
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30 Minutes or Less

The BEST Lactation Brownies (how to freeze!)

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the cut side of a lactation brownie

These lactation brownies single handedly got me through the newborn trenches. After a rocky breastfeeding journey with my first baby, I knew I needed to set myself up for success ahead of baby #2’s arrival. From my first experience I learned that quick and easy grab-and-go snacks are essential! So a month before my due date I prepped and froze a double batch of cookie dough date bites, then portioned the ingredients for my nourishing green lactation smoothie into individual bags, and of course baked then froze these lactation brownies. And yup, let me tell you – that little bit of prep made alllll the difference this second time around! I was able to fuel myself with key vitamins and nutrients needed to boost and maintain a steady milk supply for my new baby in the form of a seriously delicious treat.

These lactation brownies are rich, fudgy, and truly taste like your favorite brownie recipe – just with added breastfeeding benefits! I even caught my husband eating one and he was shocked to learn they were lactation brownies. He was also a little concerned he’d start leaking milk… (LOL, I know) but once I reassured him that these brownies don’t cause you to lactate, they simply support the people that do, he went back to enjoying these delicious brownies!

Why You’ll Love This Recipe

  • Combines motherhood and indulgence: get your brownie fix and support milk production.
  • Uses galactagogue ingredients like brewer’s yeast and flaxseed, shown in lactation recipes by top bloggers.
  • Rich, fudgy texture even though it’s gluten-free and dairy-free – no compromise on taste.
  • Easy to bake, slice, share (or stash), and keep close for snack-time or mid-feed cravings.
overhead image of three lactation brownies on top of each other.

Do These Lactation Brownies Really Increase Milk Supply?

Yes – many breastfeeding bloggers and nutrition experts suggest that ingredients like brewer’s yeast, flaxseed, and healthy fats can provide micronutrients and B-vitamins supportive of lactation. While individual results may vary, pairing these brownies with good hydration, rest, and overall nutrition creates an environment more favorable for milk production! Think of these as supportive supplements – not substitutes for solid lactation practices.

Key Ingredients & How They Work

  • Brewer’s Yeast: often used in lactation recipes for B vitamins, chromium, and minerals linked to breast milk support. I recommend this brand on Amazon!
  • Ground Flaxseed (optional but recommended): adds omega-3s and fiber, and may help stabilize blood sugar while offering lactation benefits.
  • Coconut Oil + Oat Flour: for healthy fats and structure without dairy.
  • Chocolate Chips & Cocoa: deliver the rich chocolate flavor, making this recipe feel like a dessert rather than a supplement.
  • Coconut Sugar & Eggs: balance sweetness and structure while keeping it natural and whole-food based.
lactation brownies in a glass container ready to be frozen.

How Do I Freeze These Lactation Brownies?

Allow the brownies to cool completely. Slice into individual portions, then stash in a freezer-safe bag or container – layer parchment between pieces to prevent sticking. Frozen brownies can last 2-3 months; thaw at room temperature or warm slightly in the microwave when craving one.

overhead image of lactation brownies cut into squares
5 from 1 vote

The BEST Lactation Brownies (how to freeze!)

Rich, fudgy, and chocolatey, these lactation brownies are made with wholesome ingredients like oat flour, flaxseed, and brewer’s yeast to help support milk supply! This gluten-free and dairy-free recipe is packed with nutrients, yet still tastes like your favorite brownie. Perfect for nursing moms who want a delicious, nourishing treat that doubles as a milk-boosting snack!
Print Pin Rate
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 16 servings

Equipment

  • 1 large bowl
  • 1 9×9-inch baking pan

Ingredients

  • 1/2 cup coconut oil
  • 1 1/2 cups chocolate chips divided
  • 2 eggs at room temperature (very important!)
  • 1 cup coconut sugar or cane sugar
  • 1 teaspoon vanilla extract
  • 1 cup oat flour
  • 1/4 cup brewer's yeast
  • 1/4 cup unsweetened cocoa powder
  • 2 tablespoons ground flax seed optional, but recommended for extra benefits

Instructions

  • Preheat oven to 350° Fahrenheit and line a 9×9-inch pan with parchment paper.
  • Melt the coconut oil in a large bowl in either the microwave or over the stove. Then, while the coconut oil is still hot, add in 1 cup of the chocolate chips and whisk until the chocolate has completely melted.
  • Add the eggs, coconut sugar, and vanilla extract to the melted chocolate mixture and whisk for 2-3 minutes until light and frothy.
  • Add in the oat flour, brewer’s yeast, cocoa powder, and ground flax seed then stir until the batter is completely smooth and combined. Fold in the additional ½ cup of chocolate chips.
  • Pour the brownie batter into your prepared baking pan and bake for 20-25 minutes or until the brownies are just set in the middle. Remove the brownies from the oven and let them cool completely before slicing.

Nutrition

Serving: 1serving | Calories: 240kcal | Carbohydrates: 27g | Protein: 4g | Fat: 15g | Fiber: 3g | Sugar: 18g
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30 Minutes or Less

5-Ingredient Single Serve Apple Crumble

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overhead image of single serve apple crumble with a scoop of ice cream on top.

Single serve recipes really are the best. They make just the right amount, always hit the spot, and are always easier than making a whole batch of something. A few single serve recipes I find myself coming back to time and time again are my 5-ingredient single serve cinnamon roll, single serve protein cookie, healthy gluten-free mug cake, and now (& especially this time of year) this single serve apple crumble. It’s perfectly sweet, super easy to make, and just as delicious as your favorite apple crumble recipe. I even managed to make this recipe with just 5 ingredients. So the next time you’re craving a delicious fall treat, whip up this single serve apple crumble, cozy up on the couch, and enjoy! 🥰

single serve apple crumble with ice cream.

Why You’ll Love This Single Serve Apple Crumble

  • Perfect for one – no sharing needed!
  • Minimal ingredients & fuss – only 5 components and one bowl for prep.
  • Customizable & comforting – cozy, fall flavor, and ready in under 30 minutes!
  • Gluten-Free – naturally gluten-free with rolled oats and almond flour.

Sam’s Recipe Tips

  • Use a firm but juicy apple (e.g. Honeycrisp, Pink Lady) so pieces soften but don’t disappear.
  • Ensure the topping is crumbly, not doughy – mix just until the oat/almond flour mix clumps slightly.
  • Let it cool for a few minutes before digging in – this helps juices settle.
  • For extra depth, stir a pinch of nutmeg or allspice into the apples before topping.
single serve apple crumble with a spoon.

Adjust This Recipe to Your Dietary Needs

  • Make it Vegan / Dairy-Free: Use coconut oil or vegan butter instead of regular butter.
  • Make it Nut-Free: Replace almond flour with extra oats or a seed-based flour (e.g. sunflower seed flour).
  • Optional Flavors: Add a splash of vanilla extract or a teaspoon of maple syrup for extra sweetness.
overhead image of single serve apple crumble with a scoop of ice cream on top.
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5-Ingredient Single Serve Apple Crumble

This single serve apple crumble is a cozy, 5-ingredient dessert that bakes up in just 30 minutes! Made with warm cinnamon apples and a golden oat topping, it’s the perfect healthier fall treat. Easy to make in one bowl, no sharing required!
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Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 1 serving

Equipment

  • 1 small bowl
  • 1 small ramekin

Ingredients

For the apples:

  • 1 apple peeled and chopped
  • 1 tablespoon brown sugar or coconut sugar
  • 1/2 teaspoon cinnamon optional

For the crumble:

  • 1/4 cup rolled oats
  • 2 tablespoons almond flour or all purpose flour
  • 1 tablespoon brown sugar or coconut sugar
  • 2 tablespoons melted butter or coconut oil

Instructions

  • Preheat oven to 350° Fahrenheit.
  • Add the chopped apples, coconut sugar, and cinnamon to a small ramekin and stir until the apples are evenly coated in sugar. Set that aside then make the crumble.
  • Mix together the rolled oats, almond flour, coconut sugar, and melted butter or coconut oil in a small bowl until a crumby mixture forms. Sprinkle the crumble evenly over the top of the apples.
  • Bake the apple crumble for 25-30 minutes, or until the apples are very soft. Let the apple crumble cool slightly before topping with ice cream, yogurt, or whipped cream.

Nutrition

Serving: 1serving | Calories: 400kcal | Carbohydrates: 60g | Protein: 6g | Fat: 20g | Fiber: 7g | Sugar: 40g
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Gluten-Free

Protein Banana Bread (10g per slice!)

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protein banana bread slices

I’ve been on a quest lately to take classic dessert recipes and enhance them with a boost of protein. My classic protein chocolate chip cookies were such a huge hit, that I followed them up with a protein rice crispy treats recipe, 6-ingredient protein muffins, and now this protein banana bread. The most important thing when it comes to these protein dessert recipes is that they still taste like your favorite dessert, just with extra protein. And dare I say I absolutely nailed it with this protein banana bread! It seriously tastes just like a slice of your favorite banana bread, but with an impressive 10 grams of protein per slice. That’s 8 grams more protein than traditional banana bread! It’s even gluten-free, dairy-free, and refined sugar-free – this protein banana bread truly has it all!

a slice of protein banana bread with a bite taken out.

Why You’ll Love This Recipe

  • High protein: Each slice contains about 10 grams of protein, keeping you fuller for longer.
  • Easy to make: This is a true one-bowl banana bread recipe that anyone can whip up in under 15 minutes of prep.
  • Healthy ingredients: Made with oat flour, bananas, and maple syrup for natural sweetness.
  • Gluten-free & dairy-free: The recipe uses non-dairy milk and oat flour but can easily be customized to your needs.
  • Perfect for meal prep: Bake once and enjoy throughout the week for a grab-and-go protein-packed snack.

How Much Protein is in This Banana Bread?

This protein banana bread is not only soft and fluffy but also filling thanks to the addition of protein powder. Each slice has about 10 grams of protein, compared to just 2–3 grams in traditional banana bread. That means you’re getting a delicious treat that doubles as a satisfying snack or light breakfast.

protein banana bread

Frequently Asked Questions

Can I use almond flour instead of oat flour?
Yes — almond flour can be substituted, but note that the texture will be more moist and dense. If using almond flour, you may want to add an extra tablespoon of protein powder or reduce the oil slightly.

What kind of protein powder can I use?
Any vanilla protein powder works here! I recommend a plant-based protein for a dairy-free option, or whey protein if you prefer. I use and love the Aloha Vanilla Plant-Based Protein Powder in this recipe (use this link for 15% off!). Just make sure your powder isn’t overly sweetened, as the bananas and maple syrup already add plenty of flavor.

How do I make this low in sugar?
Skip the maple syrup or replace it with a sugar-free sweetener like monk fruit or stevia. You can also swap the chocolate chips for sugar-free chocolate chips or leave them out entirely for a lower-sugar version.

Sam’s Recipe Tips

  • Mash the bananas well — this ensures the bread is moist and evenly sweet.
  • Don’t overmix the batter once you add the flour and protein powder — overmixing can make the bread tough.
  • Check doneness early — every oven bakes differently, so check your banana bread around the 40-minute mark.
  • Cool completely before slicing — this helps the bread set and slice cleanly.
protein banana bread slices
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Protein Banana Bread (10g per slice!)

This protein banana bread recipe is soft, fluffy, and naturally sweetened! Each slice packs 10 grams of protein, making it a healthier twist on a classic recipe. It's perfect for breakfast, meal prep, or post-workout fuel. It’s even gluten-free, dairy-free, refined sugar-free, and made in just one bowl for the ultimate easy and healthy treat!
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Servings: 9 servings

Equipment

  • 1 large bowl

Ingredients

  • 1 1/2 cups mashed banana about 3 bananas
  • 1/4 cup non-dairy milk
  • 1/4 cup maple syrup
  • 2 eggs at room temperature
  • 3 tablespoons coconut oil melted
  • 1 teaspoon vanilla extract
  • 1 cup oat flour
  • 1 cup vanilla protein powder
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 cup chocolate chips optional

Instructions

  • Preheat oven to 350° Fahrenheit and line a 9×4-inch loaf pan with parchment paper.
  • In a large bowl, whisk together the mashed banana, non-dairy milk, maple syrup, eggs, coconut oil, and vanilla extract.
  • Add in the oat flour, vanilla protein powder, baking powder, and baking soda, and mix until the batter is completely smooth and combined.
  • Transfer the batter to your prepared loaf pan then bake the banana bread for about 40-45 minutes, or until a toothpick inserted down the center of the banana bread comes out clean. Remove the banana bread from the oven and let cool completely before slicing.

Nutrition

Serving: 1slice | Calories: 220kcal | Protein: 10g | Sugar: 14g
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30 Minutes or Less

Whipped Cottage Cheese Buffalo Dip (3 ingredients!)

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cottage cheese buffalo dip being scooped with a cracker.

All aboard the cottage cheese train! It’s no secret cottage cheese is trending, and I honestly never understood why until I finally decided to hop on the trend. I started with my cottage cheese cookie dough, then gave 3-ingredient cottage cheese pizza crust a try (*spoiler alert* it’s amazing!), and now here we are – my first every cottage cheese dip. And because I’m all about easy recipes, this cottage cheese buffalo dip is made with just 3 ingredients. I whipped it (literally) together in a food processor in just a few minutes for a high-protein appetizer or snack that’s perfect for game day or really… any day!

overhead image of buffalo cottage cheese dip with celery and crackers on the side.

Why You’ll Love This Recipe

  • Only 3 ingredients – no complicated steps, just blend and enjoy!
  • High protein & healthy – thanks to the cottage cheese, this dip has less calories and more protein than traditional buffalo dips.
  • Game day ready – perfect for football parties, holiday gatherings, or a quick snack.
  • Customizable – adjust the spice level by adding more or less hot sauce.

How Much Protein is in This Cottage Cheese Buffalo Dip?

This recipe makes about 2 cups of dip, and each ½ cup serving contains roughly 14 grams of protein. That means you can snack on this buffalo dip and get a solid protein boost. It’s a fun way to upgrade a party dip into something nourishing and satisfying!

buffalo cottage cheese dip in a bowl with blue cheese and hot sauce on top.

Frequently Asked Questions

Can I heat this dip?
Yes! You can warm it gently on the stove or in the microwave. Just stir occasionally so it stays smooth and creamy. You can even sprinkle it with shredded cheese before baking for extra cheesy goodness!

What can I use instead of cottage cheese?
Greek yogurt works as a substitute, though it won’t be quite as thick or creamy. Cream cheese can also be used, but it will reduce the protein content.

Can I add chicken to it?
Absolutely! For a more classic buffalo chicken dip vibe, stir in shredded cooked chicken before serving (or after blending).

Sam’s Recipe Tips

  • Use full-fat cottage cheese for the creamiest texture.
  • If you like extra heat, stir in a pinch of cayenne or crushed red pepper flakes.
  • For added flavor, top with chopped chives or a sprinkle of blue cheese crumbles.
cottage cheese buffalo dip being scooped with a cracker.
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Whipped Cottage Cheese Buffalo Dip (3 ingredients!)

This creamy, spicy, and protein-packed cottage cheese buffalo dip is made with just three simple ingredients and comes together in under 5 minutes. It’s the ultimate healthy snack or game day appetizer that pairs perfectly with crunchy veggies, chips, or crackers. With cottage cheese as the base, this dip is loaded with protein while still being light and creamy.
Print Pin Rate
Prep Time: 5 minutes
Total Time: 5 minutes
Servings: 4 servings

Equipment

  • 1 food processor or high speed blender

Ingredients

  • 16 ounces cottage cheese
  • 3 tablespoons hot sauce plus more to taste
  • 1/2 teaspoon garlic powder

Instructions

  • Add all ingredients to a food process or blender and blend until smooth, then serve with fresh veggies, chips, and/or crackers.

Nutrition

Serving: 1serving | Calories: 100kcal | Carbohydrates: 7g | Protein: 14g | Fat: 3g | Sugar: 3g
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