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Cajun Style Chicken with Roasted Tomatoes and Spinach

Serves 2


2 Boneless, skinless chicken breasts

2 c. packed baby spinach

Handful of Grape tomatoes cut in half

Wildtree Cajun Seasoning (to taste)

Garlic (to taste)

4 teaspoons of Wildtree Roasted Garlic Grapeseed oil


Heat a skillet over medium high heat. Pound out chicken to ¼ inch thickness.

Add grapeseed oil to skillet with Cajun seasonings and garlic. Allow spices to infuse in the oil, about 1-2 minutes


Add the pounded chicken breasts to heated oil and turn once or twice to coat chicken. Cook the chicken until the juices run clear, turning occasionally, about 20 minutes. Remove the chicken from the pan, leaving the spices and oil.


Add the spinach and tomatoes to pan stirring occasionally to coat with spices until the spinach is wilted and tomatoes are heated through. If it starts to stick, put a few tablespoons of water in the pan to finish the cooking process without adding more oil.  

Roasted Red Pepper Sauce

Makes 3-4 servings


1 red bell pepper, 1 orange bell pepper and 1 yellow bell pepper

1 clove minced garlic

1 jalapeno

2 tsp Italian seasonings

½ tsp salt

1 tsp. grapeseed or olive oil

½ lime, juiced


Cut the core and seeds out of the peppers and jalapeno.  Put bell peppers and jalapenos on a baking sheet and roast in the oven at 400 degrees about 30-40 minutes.  Add all of the ingredients to your blender and blend until smooth.  You could also add roasted tomatoes to this mixture.  Feel free to add more seasonings or use fresh herbs for a super fresh taste. This is great served over “zoodles” (zucchini noodles).  


Make some IP compliant meatballs to go with this dish, and VOILA! You have “spaghetti and meatballs”! You can purchase the “Zoodle Maker” from Amazon or a spiralizer at Bed, Bath and Beyond.  These turn any long vegetables in to a noodle shape.  The Zoodle Maker also makes ribbon shaped “noodles”.  


3-Ingredient BBQ Popcorn Chicken

Servings:  2


2 chicken breasts

1 cup of Walden Farms BBQ Sauce (I like the thick and spicy one the best)

2 packages of Ideal Protein BBQ crisps


Preheat oven to 375 degrees.  Spray a baking sheet with nonstick oil.


Cut the chicken breasts in to bite-sized pieces and place in a bowl.  Add the BBQ sauce to the bowl with the chicken and stir.  


In a large ziplock bag, crush the BBQ crisps in to desired size crumbs (to replace bread crumbs).  Coat each piece of chicken in chip crumbs until fully covered and place on prepared baking tray.


Bake chicken until golden brown, about 12 minutes.  You can use Walden Farms Ranch or BBQ sauce as dipping sauces but make sure to track your amounts.  Also, make sure to save your “snack” for dinner since you will be using the equivalent of 1 Ideal Protein food with your dinner.


Rhubarb Swirl Overnight Oatmeal

Servings: 1


16 grams IP Apple Oatmeal

125 ml of IP Yogurt, Vanilla Almond Drink (or the Vanilla premade shake)

1 cup diced and stewed rhubarb

2 Tbsp Walden Farms Strawberry Jam


In a glass container with lid, layer 16 grams of IP Apple Oatmeal, 125 ml of IP Yogurt, Vanilla Almond drink (or Vanilla premade shake), 1 cup diced stewed rhubarb and 2 Tbsp of Walden Farms Strawberry Jam. Gently combine and seal container and let meld overnight in fridge.  Enjoy!


Chayote Maple Spice Overnight Oatmeal

Servings: 1

16 grams IP Apple Oatmeal

125 ml of IP Yogurt, Vanilla Almond Drink (or the Vanilla premade shake)

1 cup diced and stewed chayote

Cinnamon to taste

2 Tbsp Walden Farms Maple Walnut Syrup


In a glass container with lid, layer 16 grams of IP Apple Oatmeal, 125 ml of IP Yogurt, Vanilla Almond drink (or Vanilla premade shake), 1 cup diced stewed chayote, cinnamon and 2 Tbsp of Walden Farms Maple Walnut Syrup. Gently combine and seal container and let meld overnight in fridge.  Enjoy!


Shrimp and Chicken Jambalaya

Serves 4


1 package of fresh riced cauliflower (found in the produce section at Walmart)

6 tsp of grapeseed oil (The Wildtree jalapeno or garlic grapeseed oil would be great)

16. oz. of chopped cooked chicken

16 oz. cooked shrimp (tails removed)

A total of 1 cup of diced onion, green bell pepper, red bell pepper and celery

2 Tbsp. no sugar added Creole seasoning

1 (28 oz.) can of fire roasted diced tomatoes


Heat grapeseed oil in a large deep nonstick skillet over medium-high heat.  Cook riced cauliflower, mixed vegetables, chicken and shrimp and creole seasonings for 5 minutes.  Add tomatoes.  Cook 15 minutes or until liquid is thickened, stirring frequently.  


Serve with a side salad to make up the rest of your veggies.


Slow Cooker Buffalo Chicken Salad

Serves 2


2 boneless, skinless chicken breasts

Frank's Red Hot

2 heads of romaine lettuce, chopped

1 c. chopped celery

1 c. diced radishes

1 c. chopped tomatoes

1 c. spinach

4 tbsp. Walden Farms Bleu Cheese Dressing


Place boneless, skinless chicken breasts in your slow cooker.  Pour 1/2 c. of Frank's Red Hot over your chicken and cook on low for 6 hours.  Remove chicken breasts and use two forks to shred chicken in to small pieces.  Put in a microwaveable dish and add Frank's Red Hot Sauce and stir until combined.  Heat up chicken in the microwave and serve over chopped lettuce and chopped vegetables.  Drizzle with Walden Farms Bleu Cheese dressing and serve.


Slow Cooker Cabbage Roll Soup

Serves 4-5


2 lbs. lean ground beef or turkey

½ head of cabbage

1 16 oz. jar low sugar marinara sauce

5 cups beef broth

1 cup water

4 cloves of garlic

1 yellow onion

2 Tablespoon olive or grapeseed oil

1 teaspoon parsley

1 teaspoon oregano

¼ teaspoon red pepper flakes

Salt and pepper to taste.  


Brown burger or turkey in frying pan until no longer pink.  Slice the head of cabbage and add all remaining ingredients into the slow cooker.  Cook on low for 6 hours.  


Cauliflower Hash Browns  Chef Verati

1 serving


½ cauliflower (riced)

1 large egg

¼ tsp sea salt

1/8 tsp onion powder

1 garlic clove, minced

1 tsp grape seed oil


Combine the riced cauliflower with minced garlic, egg, salt, pepper and onion powder in a large bowl, mixing thoroughly.  

Heat up grape seed oil in a pan on medium-high heat, adding the cauliflower mixture in thirds.  Gently press down on each piece to create a thin, round patty. Cook for approximately 3-4 minutes, or until the edges start to turn golden-brown.

Carefully flip the hash browns over, letting the other side brown and cook through.

Remove from the pan and top with freshly chopped chives or a garnish of your choice.

Great side dish for scrambled eggs or fried eggs and turkey sausage.


Eggroll in a Bowl

Servings: 2-3


1 pound lean ground beef or ground turkey

5 cloves of garlic

2 tsp of minced Ginger

1-2 sliced green onions

¼ Soy sauce or Bragg’s Liquid Amino

1 Bag of Coleslaw mix (pull out carrots)


Brown ground beef (or turkey) in a large, deep skillet.  While it is cooking, combine garlic, soy sauce and ginger and set aside.  Once the beef is cooked all the way, add the coleslaw mix in to the skillet and stir until combined.  Pour soy sauce mixture into the skillet and stir.  Cook over medium heat for 5-8 minutes or until cabbage is wilted, but still crunchy.  Slice green onions and serve on top after you dish the mixture in to a bowl.


Garlicky Tomato-Basil Shrimp with Zoodles

Serves 2

Adapted from the Food network to be Ideal Protein compliant


4 small, straight zucchinis, ends trimmed

Salt, garlic salt, pepper

1 cup cherry or grape tomatoes, quartered

5 large fresh basil leaves, chopped

4 tsp. of olive oil (divided)

1 lb. jumbo shrimp (16/20 count), peeled and deveined

1 large clove garlic, minced


Spiralize zucchini using the fattest noodle blade and then add to a colander set atop a bowl.  Lightly salt then toss with your fingers to coat.  Cover and place in the refrigerator for 30 minutes to an hour to drain excess liquid.


Put quartered tomatoes and chopped basil in a large bowl with 1 tsp. of extra virgin olive oil and season with garlic salt and pepper.  Stir to combine and set aside.


Heat 2 tsp extra virgin olive oil in a large, non-stick skillet over medium-high heat.  Pat shrimp very dry between paper towels and then season with garlic salt and pepper.  Add the shrimp to the skillet seasoning side down then sauté for 2-3 minutes per side, or until cooked through.  When shrimp have about 30 seconds left, add the minced garlic and sauté until fragrant then transfer to a bowl with the tomatoes and basil and stir until everything is combined. Place in an oven safe bowl on warm while you sauté the zoodles.


Meanwhile, remove zoodles from the refrigerator.  Pour out on to a rimmed cookie sheet and then pat dry with paper towels trying to remove most of the moisture.  Heat the remaining 1 tsp. of extra virgin olive oil in the skillet and add zoodles.  Season with salt and pepper and sauté until crisp-tender- 2-3 minutes.  Plate zoodles in the middle of the plate and then top with garlicky tomato-basil shrimp and serve.


Buffalo Coleslaw

6 servings (2 cups each)


1/4 c. Walden Farms Ranch Mayo or Amazin’ Mayo

¼ c. Frank’s Buffalo Sauce

¼ c. Apple Cider Vinegar

½ tsp. garlic powder

½ large green cabbage, thinly sliced

2 large celery ribs, finely diced

½ medium white onion, finely diced

2 Tbsp. chopped chives


In a medium sized bowl, whisk together the Walden Farms Mayo, Franks Buffalo Sauce, Apple Cider vinegar, garlic powder and salt.

In a large mixing bowl, toss together the green cabbage, celery, white onion and half the chives.

Add the dressing to the cabbage and toss together.

Serve the coleslaw with a drizzle of hotsauce and the remaining chives sprinkled on top.


Calirice Taboule

1 bag of riced cauliflower

1 cup of fresh parsley leaves, chopped

½ cup of packed fresh mint leaves, chopped

3 green onions, thinly sliced

1 cup of cherry or grape tomatoes, quartered

1 medium cucumber, chopped

1 Tbsp. finely grated lemon zest

3 Tbsp. fresh lemon juice

2 Tbsp. Extra Virgin Olive Oil

1 ½ tsp. turmeric

1 ½ tsp. fine sea salt

¼ tsp black pepper


Mix all ingredients in a large bowl. Great to serve with the IP Garlic and Herb Chips or you could serve with cucumbers to be used “as chips”.  Two cups of this would be 1 serving of vegetables.  This recipe courtesy of Rosemarie Reeves Gleichowski.


Dill Pickle Deviled Eggs

6 Hard boiled eggs

½ cup of finely diced dill pickles

½ cup of finely diced celery

2 Tbsp of finely diced fresh dill

2 Tbsp Walden Farms Onion Dip

2 tsp. Dijon Mustard

Fresh ground pepper


Slice the hard boiled eggs in half and place the yolks of each half in a mixing bowl.  Discard the other 4 yolks.  With the yolks in a mixing bowl, add the diced dill pickles, celery, fresh dill, onion dip, Dijon mustard and fresh ground pepper.  Mix until well combined and fill the egg wells with mixture.  Garnish with slices of dill pickles and a sprig of fresh dill.



3-4 small zucchini, spiralized (try to use a wider cut instead of the very thin cuts)

7 oz. chicken tenders, cut in to bite sized pieces

¼-1/2 cup of fresh basil leaves, preferably Thai basil but if you can’t find it, normal basil is fine.

2 green onions, cut in to slices

3 cloves of garlic, minced

1 ½ tsp chili garlic sauce (or Sriracha)

Ginger to taste (the squirt kind in the tubes is easy to keep on hand)

2 tsp. olive oil



3 Tbsp. Ideal Protein Oriental Sesame Sauce

3 Tbsp. of soy sauce

1 packet of Splenda

2 Tbsp. water


Try to spiralize the zucchini a few days ahead of time. Place folded paper towels in the bottom of a Tupperware container and place zoodles on top and then place more paper towels on top and store in the fridge.  Try to switch out the paper towels the next day and push the zoodles down with them to try and get some of the excess water out.  This will help dry them out before you make them so they are not watery.


1.Put sauce ingredients in a small bowl and mix to combine.

2.Heat oil in a wok or pain on medium high heat.

3.Add garlic, chili sauce and ginger and cook for 10 seconds.  Don’t inhale, the chili sauce will make you cough.

4.Add chicken and stir fry until cooked, around 2 minutes.

5.Add the green onions and about 1 Tbsp. of the sauce and stir fry for 30 seconds, just to coat chicken.

6.Add the zoodles and sauce and cook for 1 minute until the water evaporates and the sauce has coated the noodles.

7.If your zoodles absorb the sauce very quickly, this is probably because your zoodles were on the drier side.  If this occurs, just add a splash of water (preferably hot) and this not only helps finish cooking the noodles but also revitalizes the sauce.

8.Remove from the heat and immediately add basil leaves, stirring until just wilted.  Serve immediately.

1 serving


Stuffed Pepper Skillet

2 servings

1 pound lean ground beef or turkey

2 green peppers (chopped)

1 head of cauliflower (chopped)

1/3 green onion (chopped)

2 Tbsp soy sauce or Bragg’s Liquid Amino

1 dash salt and pepper

2 tsp Italian seasoning

2 clove chopped garlic (or 2 tsp. of the minced in a jar)

½ tsp oregano leaves


Rice your cauliflower in a food processor (or buy the bags of riced cauliflower, raw) and put in a covered casserole dish.  Microwave about 5-7 minutes until slightly tender. Drain the cauliflower on paper towels laid out on a cookie sheet and push down with paper towels to get as much moisture out as you can.  

Begin browning hamburger/turkey burger in a skillet.  Chop up onions and green peppers.  Add the chopped onions and chopped green peppers to your hamburger just until onions are clear and soft.  Add the well-drained tomatoes.

Mix in the caulifrice in to the skillet and combine until thoroughly mixed in and heated through.  Serve immediately.


Chocolate Chai Cookies

1 Ideal Protein Chocolate Carmel Mug Cake

1 Ideal Protein Vanilla Chai Drink Mix

1 tsp olive oil

1 tablespoon Ideal Protein vanilla pre-made shake

3 tablespoon liquid egg whites

1/2 teaspoon cinnamon

1/8 teaspoon ground ginger

1 tablespoon Walden farm or Ideal Protein pancake syrup

Cooking spray

Preheat oven to 350 degrees.  In a medium mixing bowl, mix together the dry ingredients.  Add the liquid ingredients and stir to mix.  Spray a regular size muffin tin with cooking spray.  Place batter in to the muffin tin making 12 cookies.  With the back of a sprayed spoon (Pam) level the batter for each cookie.  Spray the back of the spoon each time you flatten the cookie.  Bake for 9-11 minutes (baking time may vary so check them).  You could also do these in a mini muffin tin but baking time will be shorter. Makes 2 unrestricted servings.


Cinnamon Chai Muffins 

2 Servings


1 Package of Ideal Protein Crispy Cereal

1 Package of Ideal Protein Vanilla Chai Latte Drink Mix

2 Egg Whites, beaten slightly (6 Tablespoons Liquid Egg Whites)  

½ Teaspoon Ground Cinnamon

4 Teaspoons Olive Oil

1 Teaspoon of Baking Powder

1-2 Tablespoons of Water (optional- less water results in a denser cake.)


Preheat oven to 350°F.  Spray a standard sized muffin tin with olive oil spray. Before opening packet, crush IP Crispy Cereal until fine (powder consistency.) In a medium bowl, mix beaten eggs, ground cinnamon, olive oil, and baking powder. Once mixed, add in Vanilla Chai Latte and Crispy Cereal. Slowly mix in water. Spoon mixed-up batter into muffin tins. (Makes 4-6 muffins.) If there are empty muffin cups in your tin, fill ¼ of the way with water to allow other muffins to bake evenly.

Bake muffins for 10-12 minutes or until toothpick inserted comes out clean.


Apple Cinnamon Caramel Donuts

Based off of Dea’s recipe

1 package of Ideal Protein Apple Oatmeal

1 package of Ideal Protein Chocolate Chip Pancake Mix

2 tsp of grapeseed oil

1 oz milk

1 egg + 1 egg white

½ tsp. baking powder

¼ tsp. cinnamon

2 Tbsp Walden Farms caramel syrup


Combine dry ingredients in one bowl and the wet ingredients in another bowl.  Add wet ingredients to dry ingredients and combine well.  Divide evenly in a cake donut pan in 6 portions.  Bake for 10 minutes at 350.   Three donuts is one unrestricted serving and uses 1 oz. of your protein allowance and ½ of a sweetener.






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