This high protein chicken noodle soup is great for athletes, bodybuilders, meal preppers, or anyone who just wants a delicious and nutritious meal. It keeps well, freezes well, and is an excellent way to prepare bulk high protein meals ahead of time.

BULKING TIPS

If you are bulking and want to increase your calories, you can do this pretty easily by substituting lean chicken breast with a fattier cut of chicken, like chicken thighs and legs.  It also goes great with a nice hearty bread.

Cutting TIPS

It’s tough to remove calories from this dish as it’s so simple and low calorie already.  It’s basically chicken cooked in chicken broth with various seasonings.  You could possibly remove the noodles/carbs from this dish to help make it low carb, leaving you a delicious keto-friendly broth full of nutritious chicken and vegetables.

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This dish is excellent for multiple reasons.
1) Everything is cooked in the same slow cooker at the same time, meaning no excessive messes.
2) High in protein AND in fiber
3) Highly nutritious, yet low in calories. This dish is less than 300 calories per serving if it’s prepared the way we recommend in the directions below.
4) While it’s low in calories, you can easily modify it to make it a bulkers dream dish (see tips below)
5) Stores great for several days, and is an excellent choice for meal-preppers
6) An excellent dish in the colder months, as the broth and the spice from the soup will make you feel warm, full, and satisfied.

BULKING TIPS
One of the great things about this dish is how great it can be for cutting, but also how it easy is to make it an excellent bulking meal. For example, you can slice an avocado and garnish this soup with it for an easy additional 234 calories, 21 grams of healthy fat, 12 grams of carbs, and 3 grams of protein.

You can also garnish this high protein chicken tortilla soup with a cheese. For purposes of taste, we recommend a complimentary crumble mexican cheese like Cotija, but a shredded Monterrey jack or even cheddar would also go great and could easily add another couple hundred calories to the bottom line.

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This protein packed keto Christmas recipe is exactly what you need to make it through the holidays.  Chicken can be boring, but we’ve taken it to a whole other level with this twist on the classic muscle meal staple.  We’ve taken a Chicken, which is low in calories and high in overall protein, and packed it full of highly nutritious things like Almonds and Hazelnuts, which are full of good fats, and full of Cranberries which are full of healthy vitamins and provide a great holiday flavor!

The end result is a highly satisfying protein packed flavor bomb that will leave you full for hours!

BULKING TIPS

If you are bulking, need, or want to add calories to this amazing Christmas keto chicken dinner, you can mix the stuffing ingredients with cream cheese.  This will change the flavor profile somewhat, but the cream cheese will be full of great calories (protein and fats) while also positively complimenting the flavors that are already present.  I would add 4 ounces and fully mix it with the stuffing, and you can easily add a few 100 calories.  You can add more or less to taste and depending on your own personal nutritional requirements.

CUTTING TIPS

If you want to still enjoy this dish and cut some calories, there are some ways you can do it, but it will lessen the flavor.  You could start by halving the amount of almonds and hazelnuts and cranberries that go into the stuffings.  This will save you significant calories in the fat and carb department.  If you needed to go lower, you sacrifice losing a bit of protein by switching from Chicken bone broth, to a regular Chicken broth, and while you will lose some calories in the process, you will maintain your flavor.

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While it does have a decently sized ingredient list, don’t let that intimidate you.  This recipe is rather simple and almost impossible to mess up.  It’s high protein will keep you full longer, and give you the energy you need for your workouts and recovery.

Recipe Note: This recipe is great for meal prep is extremely easy to make in bulk, and microwaves very well. Make ahead of time and divide among 4 air tight containers with a serving of cauliflower rice, lightly steamed broccoli and topped with fresh cilantro. This will keep in the fridge if stored correctly up to 4-5 days or will freeze perfectly well also.

Bulking Tips

If you are bulking up and adding muscle, and need to add calories to this recipe, adding a 1/2 a cup to 1 cup of yogurt is a fantastic way to ramp those calories up.

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I like to pair my high protein teriyaki chicken with broccoli, as it’s high on fiber, vitamins, and minerals.  With as much meat as we like to get in every day, it’s incredibly important to keep your fiber up.  The fact that broccoli tastes delicious paired with teriyaki chicken is an added bonus.

This meal is great for post-workout, lunch, or dinner.  It’s got the nutrients required to begin repairing and aiding your body, and to begin refueling your body for your next workout.

Cut Calories

You can cut extra calories from this by completely removing the brown sugar, which will shave off roughly an extra carb per serving.

You can also cut calories by going completely with chicken breast, instead of half-thigh meat.  This will save you 80 total calories and 10 grams of fat over the whole dish.

Lastly, you can easily cut calories by cutting the amount of broccoli served with this.  I like broccoli because it’s high in fiber and it’s a great energy source, but if you’re going keto, you could easily cut the broccoli in half or all together and potentially shave off 400 extra calories.

Add Calories

You can add calories by going full thigh meat.  This will add a considerable amount of fat to your meal, which if you’re bulking, may be exactly what you need.

You can add calories and a ton of flavor by adding an extra tbsp of butter to the final dish sauce.  This will add a ton of extra flavor, and a ton of extra calories.

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You can only shove so many chicken breasts into your mouth before you start to go a little crazy. This was my feeling, anyways, and I needed something to take me out of my diet. Not a cheat meal, but something that had reasonable macro’s, easy to make, and something that was full of flavor. Enter: Chicken Wings. I’ve always loved chicken wings, usually too my own detriment, as most wing-joints flash fried their wings in a vat of hot fat. So now I had a new challenge: could I make hot wings at home that rivaled the ones you could find at your favorite beer pub?  Could I make paleo-friendly buffalo wings?  How about keto-friendly buffalo wings? We’re pretty sure we’ve gotten it pretty dang close, and we’ve created a healthy buffalo wing recipe that’s delicious in it’s own right. Here’s how we did it, and here’s how you can do it too:

The first obstacle of course is getting around the traditional fat-fry, and getting around that intense crisp that fat-fry can offer. If you eliminate the fried option, two other choices immediately come to mind: oven-baked and grilled. Grilled wings are a fantastic alternative to fried wings. You replace that consistent crispyness that only hot oil can make with an excellent fire based char type of crispy. Unfortunately, not everyone has access to a grill all-year round, so we need to go back to the drawing board. I’ve had ‘okay’ experiences with oven-baked wings, but they are just that, ‘okay’. This method can create a decent wing, but it never comes close to the type of crisp you can get with frying or in a grill. So our two options both leave a lot to desire, so where do we go from here?

A Gimmick Saves The Day

I hate gimmicks.  That’s why when I received an electronic “Air-Fryer” for Christmas, my first response was to chuckle to myself and do an internal eye-roll.  “There’s no way this thing could work, and there’s no way I’d use this thing”.  Since I was at the end of my rope, I decided to go into my closet and dust off my old forgotten about present and see what it had to offer.  I won’t go into specifics too much here, as you can read my full write up on it HERE, but let me just say one thing: this thing blew my mind!

The Air-Fryer was the answer to my prayers.  It gave me a chicken wing that was perfectly cooked, and with a skin that was as crispy as any full-fat fry, all without any extra added calories from the fat.

Meal Prep PRO-TIP:

Meal prepping is a nice idea, but so is fresh food.  Doing one is usually a sacrifice for the other.   However, what if I told you that you could have a high-protein, delicious snack ready in minutes, any time of the day?  Cook the wings to step 4, before the first sauce, and store your wings in an air-tight baggy or contained in the fridge.  Whenever you want hot and fresh wings in minutes, just throw it in the sauce and finish the recipe as described.  Your low-carb buffalo wing will come out fresh and piping out.  I like to keep two third-portion bags in the fridge at any given time so I can have a fresh and low-calorie, high protein snack in minutes when a craving for something delicious hits in the middle of a cut.

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