K Krush Fitness, LLC

High Protein Brownies​

  • ​​1/2 cup oat flour (you can grind oatmeal but make sure you measure AFTER grinding)
  • 3 scoops Top Secret Nutrition 100% Whey Protein, Chocolate
  • 3 tbsp Hershey's Unsweetened Cocoa Powder
  • 1/2 tsp baking powder
  • 1/4 tsp sea salt
  • 1/4 cup Truvia
  • 4 oz unsweetened applesauce
  • 2 whole eggs
  • 1/4 cup liquid egg whites
  • 1/8 cup Walden Farms Zero Calorie/Zero Sugar Chocolate Syrup (or other light chocolate syrup of your choice)

Preheat oven to 350 degrees. Spray a 9 x 9 baking pan with Pam Baking Spray. Combine all of the dry ingredients first, then add the wet ingredients and mix well. Pour batter into the pan and bake for 20-30 minutes until done (toothpick or knife comes out clean). Check first at 20 minutes and then every 2 minutes after. Do not overcook! Cool for about 10 minutes and then cut into 9 even squares.

Nutritional Information per Brownie:

  • 101 calories
  • 12 grams of protein
  • 8 grams of carbohydrates (2 sugar/2 fiber)
  • 3 grams of fat

Turkey Meatloaf

  • 1 package extra lean ground turkey
  • 1/2 cup dry oats
  • 1 large egg
  • Mixture of vegetables (onion, bell pepper, spinach, etc.)
  • Spices of choice (garlic, pepper, etc.)

Preheat oven to 350 degrees. Spray a bread pan with Pam. Mix all of the ingredients in a bowl and then press into the bread pan. Bake at 350 degrees for about an hour (optional: for the last 10 minutes of baking, spread ketchup or tomato sauce over the top). Makes 4 servings.

Nutritional Information per Serving:

  • 236 calories
  • 36 grams of protein
  • 15 grams of carbohydrates (5 sugar/2 fiber)
  • 4 grams of fat

Healthy Boneless Buffalo "Wings"

  • 1 to 1 1/2 lbs chicken tenderloins
  • Approx. 1 1/2 cups whole wheat panko breadcrumbs (enough to coat chicken)
  • Approx. 3/4 cup whole wheat flour (enough to coat chicken)
  • 3/4 cup liquid egg whites
  • 1 tbsp onion powder
  • 1 tbsp garlic powder
  • 1 tbsp chili powder

Preheat oven to 375 degrees. Spray a large, shallow baking pan or cookie sheet with Pam.  Mix together panko and dry spices (you can use more or less spice depending on your preference). Make sure that the chicken is moist to start (you can rinse it with water or soak it in milk). Dip each piece of chicken in the whole wheat flour, then the egg whites, and finally coat with the panko breadcrumbs mixture. Spread out all of the finished chicken on the pan. Bake for 10 minutes, gently turn, and bake for an additional 10 minutes until fully cooked. You can stop here and enjoy baked chicken fingers (my kids' favorites!), OR dip in some wing sauce. (1/2 cup Frank's Red Hot Buffalo Sauce, 1/3+ tbsp fat-free plain Greek Yogurt [this will make the sauce more mild - add as much or as little as you want]. Use low-fat/fat-free Ranch or Blue Cheese dressing to dip [I like Bolthouse Farms Yogurt Dressings])

Nutritional Information for a 6 oz piece (includes all ingredients except dressing)

  • 208 calories
  • 44 grams of protein (I use a generous amount of Greek Yogurt in mine)
  • 8 grams of carbohydrates (1 sugar)
  • ​0 grams of fat