Section 02 — Nutrition | Content 4 of 6

Physician-Approved Recipes

Fifteen physician-curated recipes built for high protein, fiber-forward nutrition on every PeptidesYourWay program. Every recipe is low in refined carbohydrates, high in protein, and designed to be practical, flavorful, and easy to prepare — including a dedicated Air Fryer series for quick, healthy cooking.

🔥

Air Fryer Series: Several recipes below are designed specifically for the air fryer — one of the best tools for healthy, high-protein cooking. Air frying creates a crispy exterior without excess oil, preserves more nutrients than deep frying, and cooks faster than the oven. Recipes marked 🔥 Air Fryer are tested for best results at 375–400°F. A standard basket-style air fryer (3.5–6 qt) works for all recipes below.

✂️ The Cross-Hatch Scoring Technique — Physician's Kitchen Tip

Before cooking any chicken breast, use a sharp knife to score the surface in a crosshatch (diagonal grid) pattern — cuts approximately ¼ inch deep. This technique serves three purposes: (1) It dramatically reduces cooking time and promotes even heat penetration throughout thicker portions. (2) It opens channels for marinades, seasonings, and rubs to reach deep into the meat rather than sitting on the surface. (3) It creates more surface area for the Maillard reaction — the browning that develops flavor. This technique is used in Recipes 1, 2, and 3 below and is recommended any time you cook chicken breast, whether air frying, grilling, or baking.

🔥 Air Fryer · Chicken Recipe 01
Cross-Hatch Air Fryer Chicken Breast
The cornerstone recipe of every PeptidesYourWay meal plan — juicy, perfectly seasoned, endlessly versatile.
42gProtein
0gNet Carbs
6gFat
220Calories
⏱ Prep: 10 min 🔥 Cook: 16–18 min 🍽 Serves: 1
  • 1 large boneless skinless chicken breast (7–8 oz)
  • 1 tsp extra virgin olive oil
  • ½ tsp garlic powder
  • ½ tsp smoked paprika
  • ¼ tsp onion powder
  • ¼ tsp dried oregano
  • Salt and black pepper to taste
  • Optional: pinch of cayenne for heat
  1. 1Pat chicken breast completely dry with paper towels — moisture prevents browning.
  2. 2Using a sharp knife, score the chicken breast in a crosshatch pattern — diagonal cuts spaced about ¾ inch apart, ¼ inch deep. Flip and repeat on the other side if the breast is very thick.
  3. 3Drizzle with olive oil and rub all over. Mix dry seasonings together and press the blend firmly into the cuts and all surfaces.
  4. 4Preheat air fryer to 380°F for 3 minutes. Place chicken in basket — do not overlap.
  5. 5Air fry at 380°F for 10 minutes. Flip. Cook another 6–8 minutes until internal temperature reaches 165°F. Rest 3 minutes before slicing.
Chef's Tip: The crosshatch cuts mean seasoning penetrates deep — don't rush this step. Letting the seasoned chicken rest 5 minutes before cooking (a quick dry brine) improves flavor and moisture retention significantly.
🔥 Air Fryer · Chicken Recipe 02
Lemon-Herb Cross-Hatch Chicken Thighs
Juicier than breasts with deeper flavor — skinless thighs are an underrated high-protein powerhouse.
38gProtein
1gNet Carbs
9gFat
240Calories
⏱ Prep: 8 min 🔥 Cook: 18–20 min 🍽 Serves: 1–2
  • 2 boneless skinless chicken thighs (about 6 oz total)
  • Juice and zest of 1 lemon
  • 1 tsp olive oil
  • 2 garlic cloves, minced
  • 1 tsp dried rosemary
  • 1 tsp dried thyme
  • Salt and pepper to taste
  • Fresh parsley to finish
  1. 1Cross-hatch score both sides of each thigh with ¼-inch deep diagonal cuts.
  2. 2Combine lemon juice, zest, olive oil, garlic, rosemary, and thyme. Rub all over thighs, pressing into cuts. Marinate 10–30 minutes if time allows.
  3. 3Preheat air fryer to 390°F. Cook thighs smooth-side down for 10 minutes.
  4. 4Flip and cook another 8–10 minutes until internal temperature reaches 165°F.
  5. 5Rest 3 minutes. Garnish with fresh parsley and a fresh squeeze of lemon.
Chef's Tip: Thighs have more natural fat than breasts — they stay moist even if slightly overcooked. The lemon zest (not just juice) is key — it carries the essential oils that give a bright, clean flavor without bitterness.
🔥 Air Fryer · Beef & Turkey Recipe 03
Individual Air Fryer Mini Meatloaves
Personal-sized, perfectly cooked meatloaves in 18 minutes — no loaf pan, no fuss, maximum protein per serving.
35gProtein
5gNet Carbs
12gFat
265Calories
⏱ Prep: 12 min 🔥 Cook: 18–20 min 🍽 Serves: 2 mini loaves
  • 6 oz lean ground beef 93% (or half beef, half ground turkey)
  • 1 egg
  • 2 tbsp almond flour (binder — replaces breadcrumbs)
  • 2 tbsp diced onion, finely minced
  • 1 garlic clove, minced
  • 1 tsp Worcestershire sauce
  • ½ tsp smoked paprika
  • ½ tsp garlic powder
  • Salt and pepper to taste
  • Topping: 1 tbsp no-sugar ketchup or sugar-free BBQ sauce mixed with 1 tsp mustard
  1. 1Combine all ingredients except topping in a bowl. Mix gently — overmixing makes meatloaf dense and tough.
  2. 2Divide into 2 equal oval loaf shapes, approximately 1.5 inches thick. Thinner = faster and more even cooking.
  3. 3Preheat air fryer to 375°F. Lightly spray basket or liner with avocado oil spray.
  4. 4Place mini loaves in basket, not touching. Cook at 375°F for 12 minutes.
  5. 5Brush tops with topping mixture. Cook another 6–8 minutes until internal temperature reaches 160°F (beef) or 165°F (turkey).
  6. 6Rest 5 minutes before serving — this is critical for moisture retention.
Chef's Tip: Almond flour binds beautifully without adding excess carbs or changing the flavor the way breadcrumbs can. For a smoky variation, add ¼ tsp liquid smoke to the mix. These reheat excellently — make a double batch and store in the refrigerator for up to 4 days.
🔥 Air Fryer · Seafood Recipe 04
Air Fryer Salmon with Dijon & Herbs
Restaurant-quality salmon in 12 minutes — a golden crust, omega-3 powerhouse, and effortless cleanup.
39gProtein
1gNet Carbs
18gFat
315Calories
⏱ Prep: 5 min 🔥 Cook: 10–12 min 🍽 Serves: 1
  • 1 salmon fillet (6 oz, skin-on or skinless)
  • 1 tsp Dijon mustard
  • 1 tsp olive oil
  • 1 garlic clove, minced
  • 1 tsp fresh or dried dill
  • ½ tsp lemon zest
  • Juice of ½ lemon
  • Salt and pepper to taste
  1. 1Pat salmon completely dry. Mix Dijon, olive oil, garlic, dill, lemon zest, salt, and pepper into a paste.
  2. 2Spread the paste evenly over the top of the salmon fillet.
  3. 3Preheat air fryer to 400°F. Line basket with parchment or lightly oil.
  4. 4Place salmon flesh-side up. Air fry at 400°F for 10–12 minutes depending on thickness. Salmon is done when it flakes easily and registers 125–130°F internally for medium or 145°F for well done.
  5. 5Squeeze fresh lemon juice over top. Serve immediately.
Chef's Tip: Do not overcook salmon — it continues cooking after being removed from heat. Pull it at 125–130°F for the best texture. The Dijon creates a natural crust that seals in moisture beautifully. Skin-on fillets slide off the skin easily after cooking if you prefer skinless.
🔥 Air Fryer · Beef Recipe 05
Air Fryer Sirloin Steak Bites
Tender, golden steak bites cooked in minutes — perfect for meal prep, salad topping, or standalone protein.
44gProtein
0gNet Carbs
10gFat
265Calories
⏱ Prep: 8 min 🔥 Cook: 8–10 min 🍽 Serves: 1–2
  • 7 oz sirloin steak, cut into 1-inch cubes
  • 1 tsp olive oil
  • 1 tsp garlic powder
  • ½ tsp smoked paprika
  • ½ tsp onion powder
  • ¼ tsp black pepper
  • ½ tsp sea salt
  • Optional: 1 tsp coconut aminos for umami depth
  • Fresh rosemary sprig and 1 tbsp butter to finish (optional)
  1. 1Cut steak into even 1-inch cubes — uniformity is important for even cooking. Pat completely dry.
  2. 2Toss in olive oil, then coat with all dry seasonings and coconut aminos. Let rest 5 minutes.
  3. 3Preheat air fryer to 400°F. Arrange steak bites in a single layer — do not crowd.
  4. 4Cook at 400°F for 5 minutes. Shake basket. Cook another 3–5 minutes for medium (145°F internal).
  5. 5Optional: transfer to a pan, add 1 tbsp butter and fresh rosemary, toss 30 seconds for a finishing baste. Serve immediately.
Chef's Tip: Steak bites cook fast — check at 8 minutes total for medium doneness. They continue cooking after leaving the fryer. These are exceptional cold on salads — make extra and refrigerate for 3–4 days. Sirloin is the best balance of tenderness and leanness for this recipe.
Chicken · Sheet Pan Recipe 06
Turmeric-Ginger Baked Chicken with Roasted Vegetables
Anti-inflammatory, one-pan dinner with maximum nutrition and minimal cleanup — a weekly staple.
45gProtein
12gNet Carbs
9gFat
305Calories
⏱ Prep: 10 min 🔥 Cook: 25–28 min 🍽 Serves: 2
  • 2 chicken breasts (6–7 oz each), cross-hatch scored
  • 1 tbsp olive oil
  • 1 tsp ground turmeric
  • 1 tsp ground ginger
  • 1 tsp garlic powder
  • ½ tsp black pepper (always pair with turmeric)
  • Salt to taste
  • 2 cups broccoli florets
  • 1 cup cauliflower florets
  • 1 cup asparagus, trimmed
  • Lemon wedges to serve
  1. 1Preheat oven to 425°F. Line a large sheet pan with parchment.
  2. 2Cross-hatch score chicken breasts. Mix turmeric, ginger, garlic powder, black pepper, and salt with olive oil into a paste. Rub firmly into chicken and into the score cuts.
  3. 3Toss vegetables with remaining oil, salt, and pepper. Spread on the outer edges of the sheet pan.
  4. 4Place chicken in center. Roast at 425°F for 25–28 minutes until chicken reaches 165°F internally.
  5. 5Rest 5 minutes. Squeeze lemon over everything before serving.
Chef's Tip: Turmeric stains — use gloves when rubbing and rinse utensils immediately. The high oven temp (425°F) is deliberate — it caramelizes the vegetables and creates a golden crust on the chicken. Do not open the oven in the first 15 minutes.
Turkey · Stovetop Recipe 07
High-Protein Turkey & Zucchini Noodle Bowl
A comfort-food pasta night replacement — rich marinara, lean turkey, and fiber-packed zucchini noodles.
38gProtein
10gNet Carbs
11gFat
290Calories
⏱ Prep: 10 min 🔥 Cook: 15 min 🍽 Serves: 2
  • 8 oz lean ground turkey (93%)
  • 2 medium zucchinis, spiralized into noodles (or use a vegetable peeler for ribbons)
  • 1 cup no-sugar marinara sauce
  • 2 garlic cloves, minced
  • ½ tsp Italian seasoning
  • ½ tsp red pepper flakes (optional)
  • 1 tsp olive oil
  • Salt and pepper to taste
  • Fresh basil leaves to finish
  1. 1Spiralize zucchinis. Place in a colander, salt lightly, and let sit 5 minutes. Pat dry — removing moisture prevents a watery sauce.
  2. 2Heat olive oil over medium-high. Brown ground turkey, breaking apart. Season with garlic, Italian seasoning, red pepper flakes, salt, and pepper. Cook until no pink remains, about 8 minutes.
  3. 3Add marinara sauce. Simmer 3 minutes.
  4. 4Push turkey mixture to the side. Add zucchini noodles to the pan and toss just 1–2 minutes — you want them slightly al dente, not soggy.
  5. 5Plate immediately, top with fresh basil. Serve right away.
Chef's Tip: The single most important step is drying the zucchini. Skipping this creates soup, not pasta. For a creamier sauce, stir in 2 tbsp full-fat cottage cheese at the end — it melts in and adds another 7g protein per serving invisibly.
Seafood · Sheet Pan Recipe 08
Sheet Pan Salmon with Asparagus & Capers
A Mediterranean classic — omega-3 rich salmon with bright lemon, capers, and roasted asparagus in one pan.
41gProtein
4gNet Carbs
16gFat
318Calories
⏱ Prep: 8 min 🔥 Cook: 14–16 min 🍽 Serves: 1
  • 1 salmon fillet (6–7 oz)
  • 1 bunch asparagus (about 12 spears), woody ends snapped
  • 1 tbsp olive oil
  • 1 tbsp capers, drained
  • 1 tbsp fresh dill (or 1 tsp dried)
  • Zest and juice of 1 lemon
  • 2 garlic cloves, minced
  • Salt and pepper
  • Optional: 6 cherry tomatoes, halved
  1. 1Preheat oven to 400°F. Line sheet pan with parchment.
  2. 2Toss asparagus (and tomatoes if using) with half the olive oil, salt, and pepper. Spread on the pan.
  3. 3Place salmon fillet on top. Drizzle remaining olive oil over salmon. Scatter capers, dill, lemon zest, and garlic over the top.
  4. 4Roast at 400°F for 14–16 minutes depending on fillet thickness. Salmon should flake with a fork.
  5. 5Squeeze fresh lemon juice over everything. Serve directly from pan.
Chef's Tip: Thinner asparagus spears (pencil-thin) are sweetest and cook in the same time as the salmon. If your spears are thick, give them a 5-minute head start before adding the salmon.
Turkey · Stuffed Recipe 09
Stuffed Bell Peppers with Ground Turkey & Herbs
Fiber-forward, protein-packed — colorful bell peppers as the vessel instead of carb-heavy shells or rice.
34gProtein
11gNet Carbs
9gFat
260Calories
⏱ Prep: 12 min 🔥 Cook: 28–32 min 🍽 Serves: 2
  • 2 large bell peppers (any color), halved lengthwise, seeds removed
  • 8 oz lean ground turkey (93%)
  • ½ cup diced mushrooms
  • ½ cup diced zucchini
  • 2 garlic cloves, minced
  • ½ cup no-sugar marinara sauce
  • 1 tsp Italian seasoning
  • 1 tsp olive oil
  • Salt and pepper
  • Optional topping: 1 tbsp nutritional yeast (adds cheesy flavor + B12)
  1. 1Preheat oven to 400°F. Place pepper halves cut-side up on a lined baking sheet. Drizzle lightly with olive oil. Pre-roast 10 minutes.
  2. 2While peppers roast, heat olive oil in a pan over medium-high. Brown turkey with mushrooms, zucchini, garlic, Italian seasoning, salt, and pepper until cooked through, about 8 minutes.
  3. 3Stir in marinara sauce. Cook 2 more minutes.
  4. 4Fill each pepper half generously with turkey mixture. Sprinkle nutritional yeast if using.
  5. 5Return to oven and bake 18–20 more minutes until peppers are tender and tops are lightly golden.
Chef's Tip: Pre-roasting the peppers before stuffing prevents the classic problem of undercooked peppers with overcooked filling. Nutritional yeast adds a genuine parmesan-like flavor and 8g of protein per 2 tbsp — worth keeping in the pantry.
Eggs · Breakfast Recipe 10
High-Protein Veggie Omelette with Spinach & Mushrooms
A perfect muscle-building breakfast — egg whites bulk up the protein without adding fat from extra yolks.
31gProtein
4gNet Carbs
12gFat
245Calories
⏱ Prep: 5 min 🔥 Cook: 8 min 🍽 Serves: 1
  • 2 whole eggs
  • 3 egg whites
  • 1 cup baby spinach
  • ½ cup mushrooms, sliced
  • ¼ cup diced bell pepper
  • 1 garlic clove, minced
  • 1 tsp ghee or olive oil
  • Salt, pepper, and dried herbs (thyme or oregano)
  • Optional: 1 tbsp fresh salsa or hot sauce
  1. 1Whisk eggs and egg whites together with salt, pepper, and herbs until fully combined and slightly frothy.
  2. 2Heat ghee in a non-stick pan over medium. Sauté mushrooms and bell pepper 3 minutes until softened. Add garlic and spinach — cook 1 minute until spinach wilts. Season and slide vegetables to the side.
  3. 3Pour egg mixture over the entire pan. Let cook undisturbed until edges are set, about 2–3 minutes.
  4. 4Fold omelette over the vegetables. Cook 1 more minute. Slide onto plate.
  5. 5Top with fresh salsa or hot sauce if desired.
Chef's Tip: The ratio of 2 whole eggs to 3 whites gives you the best of both worlds — yolk flavor and fat-soluble vitamins from whole eggs, plus extra protein from whites without cholesterol overload. Medium heat is the secret — high heat creates rubbery eggs.
Seafood · Stir Fry Recipe 11
Ginger-Garlic Shrimp Stir Fry over Cauliflower Rice
Ready in 15 minutes — bold umami flavor, massive protein, and a full serving of vegetables in one bowl.
36gProtein
10gNet Carbs
8gFat
254Calories
⏱ Prep: 8 min 🔥 Cook: 10 min 🍽 Serves: 1–2
  • 8 oz raw shrimp, peeled and deveined
  • 2 cups cauliflower rice (fresh or frozen)
  • 1 cup snap peas
  • 1 cup bok choy, chopped
  • 1 cup shredded carrots
  • 3 garlic cloves, minced
  • 1-inch fresh ginger, grated
  • 2 tbsp coconut aminos
  • 1 tsp sesame oil (finishing)
  • 1 tsp avocado oil (cooking)
  • Scallions and sesame seeds to garnish
  1. 1Cook cauliflower rice in a dry pan over medium-high, 4–5 minutes, until lightly golden. Season and set aside.
  2. 2In the same pan, heat avocado oil over high heat. Add shrimp in a single layer. Cook 90 seconds per side until pink and curled. Remove and set aside.
  3. 3Add garlic and ginger to the pan. Stir 30 seconds. Add snap peas, bok choy, and carrots. Stir-fry on high heat 3–4 minutes.
  4. 4Add coconut aminos and return shrimp to pan. Toss to combine, 1 minute.
  5. 5Serve over cauliflower rice. Drizzle sesame oil, garnish with scallions and sesame seeds.
Chef's Tip: High heat is essential for stir fry — use the hottest setting on your stove. A crowded pan steams instead of searing. Work in batches if needed. Shrimp cook in under 2 minutes per side; overcooked shrimp become rubbery instantly.
Chicken · Meal Prep Recipe 12
Chicken & Vegetable Bone Broth Soup
Gut-healing, collagen-rich, endlessly nourishing — the ultimate recovery and repair meal in a bowl.
40gProtein
8gNet Carbs
5gFat
235Calories
⏱ Prep: 10 min 🔥 Cook: 25 min 🍽 Serves: 2
  • 12 oz boneless skinless chicken breast, diced
  • 32 oz chicken bone broth (low sodium)
  • 1 scoop unflavored collagen peptide powder (stir in at end)
  • 2 cups baby spinach
  • 1 cup diced zucchini
  • 1 cup sliced mushrooms
  • 2 stalks celery, sliced
  • 1 cup shredded carrots
  • 3 garlic cloves, minced
  • 1-inch fresh ginger, grated
  • 1 tsp turmeric powder + pinch of black pepper
  • Fresh dill or parsley to finish
  • Salt and pepper to taste
  1. 1Bring bone broth to a gentle simmer in a large pot. Add garlic, ginger, and turmeric.
  2. 2Add diced chicken. Simmer 10–12 minutes until cooked through. Use two forks to shred if desired.
  3. 3Add celery, carrots, mushrooms, and zucchini. Simmer 8 more minutes.
  4. 4Remove from heat. Stir in spinach (it wilts in the residual heat). Stir in collagen powder until dissolved.
  5. 5Taste and adjust seasoning. Garnish with fresh herbs. Serve immediately or refrigerate up to 5 days.
Chef's Tip: Stir collagen powder into soup that is hot but no longer boiling — high heat can denature some collagen peptides. This soup improves significantly on day 2 as flavors develop. Freeze in individual portions for up to 3 months as an emergency high-protein meal.
Turkey · Meal Prep Recipe 13
Turkey Meatballs in Herb Broth
Tender, high-protein meatballs simmered in savory bone broth — works over zucchini noodles or alone.
37gProtein
4gNet Carbs
10gFat
254Calories
⏱ Prep: 15 min 🔥 Cook: 20 min 🍽 Serves: 2
  • 10 oz lean ground turkey (93%)
  • 1 egg
  • 2 tbsp almond flour
  • 2 garlic cloves, minced
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • ½ tsp onion powder
  • Salt and pepper
  • 1 tbsp olive oil (for browning)
  • 1 cup chicken bone broth
  • ½ cup no-sugar marinara sauce
  • Fresh basil to finish
  1. 1Mix turkey, egg, almond flour, garlic, herbs, and seasoning gently. Form into 10–12 golf ball-sized meatballs.
  2. 2Heat olive oil in an oven-safe skillet over medium-high. Brown meatballs on all sides, about 5–6 minutes total. They don't need to be cooked through — just browned.
  3. 3Pour bone broth and marinara into the pan. Bring to a simmer.
  4. 4Cover and reduce heat to medium-low. Simmer 12–14 minutes until meatballs are cooked through (165°F internal).
  5. 5Serve in broth with fresh basil. Excellent over zucchini noodles or cauliflower rice.
Chef's Tip: Chilling the meatball mixture for 15 minutes before forming makes them easier to shape and hold together better when browning. These freeze beautifully — freeze in the sauce for up to 3 months. Reheat gently to avoid overcooking.
Veggie · Fiber-Forward Recipe 14
Roasted Sweet Potato & Egg Power Bowl
A fiber-rich, complex-carb meal timed perfectly for training days — natural sweetness, balanced macros, big satisfaction.
28gProtein
22gNet Carbs
14gFat
320Calories
⏱ Prep: 8 min 🔥 Cook: 25 min 🍽 Serves: 1
  • 1 small sweet potato, cubed (about 1 cup)
  • 2 whole eggs + 2 egg whites
  • 2 cups baby spinach
  • ½ avocado, sliced
  • 1 tbsp olive oil (split between sweet potato and eggs)
  • ½ tsp smoked paprika
  • ½ tsp garlic powder
  • Salt and pepper
  • Optional: Everything Bagel seasoning, hot sauce, or fresh salsa
  1. 1Preheat oven to 425°F. Toss sweet potato cubes in ½ tsp olive oil, paprika, garlic powder, salt, and pepper. Roast on a lined baking sheet 20–22 minutes until golden at the edges, flipping once.
  2. 2While sweet potato roasts, wilt spinach in a dry pan over medium, 2 minutes. Season with salt. Set aside.
  3. 3In the same pan, heat remaining olive oil. Cook eggs and egg whites to your preference (scrambled or fried sunny-side up).
  4. 4Build bowl: spinach base, roasted sweet potato, eggs, avocado slices.
  5. 5Season with Everything Bagel seasoning or hot sauce. Serve immediately.
Chef's Tip: This bowl is ideal as a pre-workout meal on training days — the sweet potato provides 22g of complex, fiber-rich carbohydrate that releases energy steadily through your session. Roast a full batch of sweet potato cubes on Sunday and use them throughout the week.
🔥 Air Fryer · Chicken Recipe 15
Air Fryer Buffalo Chicken Lettuce Cups
All the flavor of buffalo wings — zero carbs, zero guilt. A crowd-pleasing meal prep staple in 20 minutes.
40gProtein
2gNet Carbs
7gFat
230Calories
⏱ Prep: 8 min 🔥 Cook: 16–18 min 🍽 Serves: 1–2
  • 2 boneless skinless chicken breasts (6 oz each), cross-hatch scored
  • 3 tbsp sugar-free buffalo sauce (Frank's RedHot or similar)
  • 1 tsp garlic powder
  • ½ tsp smoked paprika
  • 1 tsp olive oil
  • Salt and pepper
  • Romaine or butter lettuce leaves (for cups)
  • Diced celery and scallions (garnish)
  • 2 tbsp plain Greek yogurt thinned with lemon juice (replaces blue cheese dressing)
  1. 1Cross-hatch score both chicken breasts. Coat with olive oil, garlic powder, paprika, salt, and pepper.
  2. 2Air fry at 375°F for 10 minutes, flip, cook 6–8 more minutes until 165°F internally.
  3. 3Remove chicken. Immediately toss in buffalo sauce while hot — the residual heat helps it absorb.
  4. 4Rest 3 minutes. Slice or shred into strips.
  5. 5Serve in lettuce cups topped with diced celery, scallions, and a drizzle of Greek yogurt dressing.
Chef's Tip: Tossing in the sauce immediately after cooking — before resting — lets the cross-hatch cuts absorb the buffalo flavor all the way through the meat rather than just coating the surface. The Greek yogurt dressing adds another 5–6g protein and is genuinely delicious. Make it ahead and refrigerate up to 5 days.
Eggs · High-Protein Breakfast Bonus Recipe 16
Cottage Cheese Protein Scramble
The highest-protein breakfast in the library — cottage cheese melts invisibly into scrambled eggs, doubling the protein.
40gProtein
3gNet Carbs
14gFat
295Calories
⏱ Prep: 3 min 🔥 Cook: 6 min 🍽 Serves: 1
  • 3 whole eggs
  • 2 egg whites
  • ½ cup full-fat cottage cheese
  • 1 cup baby spinach
  • ¼ cup cherry tomatoes, halved
  • 1 tsp ghee or butter
  • Salt, pepper, and Everything Bagel seasoning
  1. 1Whisk eggs, egg whites, and cottage cheese together vigorously until cottage cheese is mostly incorporated (small curds remaining are fine).
  2. 2Heat ghee in a non-stick pan over medium-low. This is important — low and slow produces the creamiest scramble.
  3. 3Pour egg mixture into pan. Add spinach and tomatoes. Using a silicone spatula, gently fold from the edges toward the center every 20–30 seconds.
  4. 4Remove from heat when eggs are just barely set — they will continue cooking from residual heat. They should look slightly underdone in the pan.
  5. 5Plate immediately. Season generously with Everything Bagel seasoning.
Chef's Tip: Cottage cheese seems counterintuitive but it dissolves completely into the eggs as they cook — no one will know it's there. It creates the creamiest, richest scrambled eggs you've ever had while adding 14g of extra protein. This technique also works with silken tofu as a dairy-free alternative.