Shredhappens

Jalapaneno & Gouda BREADWICH This is another low-carb bread option that's ACTUALLY good. I’ve done these with zucchini and pickles before, and this jalapeño one… just might take the top spot. If you’re craving a lowcarb sandwich, this hits the spot. The cheese is actually baked into the jalapeño instead of in the sandwich, making a great flatbread like vessel that you can use to make your favorite lowcarb, keto-friendly sandwich. Load it up with whatever sandwich fillings you like. Full recipe below⬇️ Here’s how to make it: 1.Preheat your oven to 400F. Grab 2 large jalapeño and cut it into slices. You’ll need about 9 slices for each half of the bread. 2.Grab an oven-safe tray, line it with parchment paper, and sprinkle two thin layers of shredded gouda cheese directly on the paper. Top with 9 strategically placed jalapeño slices on each cheese section. Sprinkle some garlic or onion powder powder, then add another thin layer of cheese on top. Again, not too much cheese! 3.Pop it in the oven for 12-13 minutes until the edges are golden and the cheese is crisp. Let it cool slightly, then cut it in half to make your “bread” slices. 4.I added lettuce leaves, tomato slices, some thinly sliced red onion, organic chicken (turkey or ham would work too), some more lettuce, avocado, and poured some ranch dressing. 5.Add the top piece, slice diagonally like a sandwich, and enjoy. If you try this, be sure to let me know on SHREDHAPPENS. ENJOY! #lowcarb #lowcarbrecipes #keto #ketorecipes #healthyrecipes #goodmoodfood

Best Dips & Spreads of the world: Tirokafteri I'm on a mission to recreate the world’s best sauces. We’re starting with one of my newest discoveries from Greece—a delicious combination of feta, roasted red pepper, and garlic. It is out of this world good on any kind of protein, veggie, or fresh baked bread if that's your thing! Ingredients: * 6oz feta cheese * 4oz roasted red pepper (you can roast yourself or use jarred) * 1-2 garlic cloves * 2 tbsp olive oil * 1 tbsp red wine (or apple cider) vinegar * Fresh cracked pepper * Red chili pepper * Fresh parsley to garnish Here is how to make it: 1. Grab a small food processor and add 6 oz feta cheese, 4 oz roasted red pepper, 1/2 to 1 red hot chili pepper, 1-2 garlic cloves, 2 tbsp olive oil, 1 tbsp red wine or apple cider vinegar, and a generous pinch of fresh, cracked pepper. 2. Process the mixture thoroughly, then taste and adjust as needed. This is a saltier spread or dip, thanks to the feta cheese, so it's best not to add any additional salt. If you feel its too salty, you can add a bit more olive oil. 3. Spread the Tirokafteri out on a plate or pack into a bowl. 4. Serve with your favorite veggies, fresh baked bread, or even chips. ENJOY! #lowcarb #lowcarbrecipes #tirokafteri #mediterraneanfood #mediterraneanrecipes #healthyrecipes #goodmoodfood #feta #keto #ketorecipes

🥑 Firecracker Salmon with Avocado Salsa This is one of the most incredible salmon dishes you can make at home. It’s got an amazing firecracker sauce, and an avocado salsa that is out of this world! As always. It’s so easy, and so good Here is how I made it: 1.Grab 1lb salmon filets. Pat dry. Season both with salt, pepper, 1 tsp garlic powder, 1 tsp smoked paprika, 1 tsp chili lime seasoning(like tajin), & 1/4 to 1/2 tsp chili or cayenne for a tiny kick kick. 2.Heat your pan over medium heat, add 1 tbsp oil, swirl to coat, & carefully lay the salmon fillets in, skin-side down. 3.Let salmon cook undisturbed for 3-4 mins to develop a golden, crispy skin. Once the edges start to turn opaque and it naturally releases from the pan, gently flip it over and cook for another 3-4 mins, or until cooked through. Instead of the stovetop, you can also airfry this at 400F for 12-14 mins. 4. For the sauce, grab a small bowl and mix 4 tbsp mayo, 1 tbsp sriracha, 1 tbsp soy sauce, 1 tbsp rice vinegar, 1 tsp honey or powdered monkfruit, and 1 tsp minced garlic. 5.For the avocado salsa, my favorite part, cube up 1.5 avocados, finely dice half a small red onion, add 4 tbsp super finely chopped cilantro, 1 tablespoon finely chopped mint (optional but encouraged), the juice of 1 large lime, and couple generous pinches salt. 6.Plate up the salmon - as is, or with rice, quinoa, or my kaizen lowcarb rice, top it with the sauce, as much avocado salsa as you want, and sesame seeds. #healthylifestyle #lowcarb #lowcarbrecipes #keto #ketorecipes #salmonrecipes #healthyrecipes #whatsonmyplate

🧄🍋 Pillowy Mediterranean Zucchini with Garlic Feta Sauce 
You haven’t had zucchini like this. Soft, pillowy, and infused with so much flavor. 👇This is one of my fav recipes from my New York Times best selling cookbook… its on page 37, and if you dont have it, comment SHREDHAPPENS below and I’ll message you how to grab it! We’re talking the most amazing zucchini you’ve had with the best mediterranean vibes. You score the zucchini so it soaks up every drop of that creamy sauce. It’s served up with a sauce thats got garlic, feta, lemon, mint, and its topped with crushed pistachios and extra feta on top. It’s so easy and so good. Here’s how to make it: 1.Rinse 2 medium zucchini and slice them in half lengthwise. 2.Use a sharp knife to score the cut side in a crosshatch pattern. 3.Sprinkle with salt and let sit for 20-30 mins to release moisture. Dab dry with a paper towel. 4.Preheat your oven to 450°F. 5.While the zucchini rests, make the garlic feta sauce. In a food processor, blend 3 tbsp Greek yogurt, 1 oz crumbled feta, 1 garlic clove, a handful of fresh mint, 1/4 cup lemon juice, the zest of a lemon, a couple pinches of salt and pepper. 6.Heat 4 tbsp avocado oil in a cast-iron or stainless pan over medium-high heat. Add zucchini cut-side down and sear for 4 to 5 minutes until golden. 7.Transfer the pan to the oven. Roast for 5 minutes, flip the zucchini, and roast another 5 minutes. 8.Spoon the sauce onto a plate, lay the zucchini on top (cut-side up), and finish with more crumbled feta, fresh chopped mint, crushed pistachios, lemon zest, and sumac. This is one of my FAVORITE recipes in my new cookbook. Comment SHREDHAPPENS and I’ll message you how to grab it!👇
 #lowcarb #lowcarbrecipes #goodmoodfood #healthyrecipes #goodmoodfood #healthyfoodshare #keto #ketorecipes #mediterraneanfood

🥭MANGO SHRIMP CUCUMBER ROLL If you’re looking for a ridiculously good high protein lunch, you’ve got to try this mango shrimp cucumber roll - its a a little sweet, a little salty, creamy, crunchy, and so good. I started by making a delicious shrimp salad with the most amazing sauce. I mixed mayo with sriracha, onion powder, garlic powder, & chipotle powder, some fresh lime juice, and it was the most perfect pairing with the shrimp + mango. Here is how to make the shrimp salad: 1. In a mixing bowl mix 3 tbsp mayo, 1 tbsp sriracha, juice of half a small lime, a pinch of salt, ¼ tsp garlic powder, ¼ tsp onion powder, & ¼ tsp chipotle powder. Add a generous pinch of salt, mix well, taste, & adjust. Save 1 tbsp of sauce for later. 2. Grab ½ lb cooked, peeled & deveined shrimp. Roughly chop into ¼ inch pieces. Add it to the bowl. 3. Add 2 tbsp super finely diced shallot or red onion, 2 tbsp finely diced chives, Mix well. 4. You can eat this on its own, in bread, a lettuce wrap—or roll it up in cucumbers like I did. Here is how to roll it up: 1. Thinly slice a large English cucumber using a peeler. 2. Lay slices on parchment paper, slightly overlapping by about 1/3. 3. Pat the cucumber dry with a paper towel. 4. Add 3-4oz of the shrimp salad about 2 inches from the bottom, leaving space on all sides. Top with thin mango slices, super thinly shredded cabbage, & fresh chives. Spread leftover sauce at the top. 5. Roll it up nice and tight. Start from the bottom, fold over the toppings, and continue to roll carefully, pressing down to pack it nice and tight. 6. Slice the roll with a sharp knife, then top with everything bagel seasoning and serve with more sauce if you like. If you make it, be sure to let me know what you think on SHREDHAPPENS! . . . #highprotein #lowcarb #healthyrecipes #healthyfoodshare #cucumberroll #whatsonmyplate #lơwcarbrecipes

HALLOUMI & EGG BREAKFAST WRAP If you are tired of your breakfast options, and want something thats high protein, lowcarb, and filling, try this breakfast wrap. There are so many fun ways to use eggs. This is a simple one that takes all of your breakfast favorites (eggs, warm halloumi cheese, avocado, and some other toppings), wraps it in lettuce, and it comes out SO GOOD. If you want, you can also grab my hardcover ShredHappens cookbook! It has tons of mediterranean, high protein, lowcarb inspired recipes. Here is how I made it: 1.Start by cracking 2-3 eggs in a bowl. Give it a really good whisk. 2.Get a pan on low heat with 1tsp of butter. When it melts, add the eggs. 3.Make sure the heat is on low, this is key! Hently bring the eggs back and forth with a spatula. This will take more time to cook, but I promise, results in the most silky eggs you’ve ever had. 4.Once the eggs look almost done, add a pinch or two of salt and turn off the heat. The eggs will continue to cook with their own heat somewhat. 5.Add the eggs on top of a few iceberg lettuce leaves. 6.Grill up halloumi cheese by slicing about an ounce of cheese and grilling on medium heat till nice and golden brown on both sides. Add it on top of the eggs. 7.Top the eggs and halloumi with avocado slices, thinly sliced red onion or pickled red onions, finely chopped fresh chives, EBTB seasoning, sriracha or your favorite hot sauce, and any other toppings you like! 8.Fold the lettuce over the fillings tightly and roll everything up tightly, burrito-style, then enjoy. If you make it, be sure to let me know on SHREDHAPPENS! #lowcarb #lowcarbrecipes #keto #ketorecipes #goodmoodfood #healthyrecipes #healthyfoodshare

These are going to be the juiciest, tastiest, one-pan chicken you’ll ever make. It all comes down to an amazing marinate, and pair it with my simple spicy everyday sauce that you’ll want to slather on everything. The sauce is in my new cookbook! I love using bone-in skin-on chicken thighs as they add lots of flavor and keep it juicy throughout the cooking process, and remember, you can always remove this after its done cooking or use skinless if you prefer. I ended up having two thighs with my lowcarb @Kaizen Food Company rice and a simple cucumber salad for the perfect healthy meal with over 45g protein. Here is how I made it (make more if you want more): 1.Add 4 skin-on bone-in chicken thighs to a bowl. Dab dry with a paper towel. 2.Grab a medium mixing bowl to make the marinade. Add 3 tbsp olive oil, 2 tbsp tomato paste, 4-5 minced garlic cloves, the zest and juice of 1 large lemon, two very generous pinches salt, pepper, 1 tbsp smoked paprika, 1 tbsp oregano, 1/4 to 1/2 tsp cayenne pepper. Mix very well. 3.Add marinade to the chicken and massage into the chicken, covering all sides. Let this soak up the flavors for 2-6hrs, but ideally overnight. 4.When you’re ready to eat, remove chicken from fridge and let it come up to room temp before putting in the oven. 5.Place chicken on a wire rack pop into the oven at 425F for 37-40 mins. Time varies by oven. 6.While thats going, make your sauce. I processed 3tbsp thick greek yogurt (or labneh), a handful fresh mint (3 tbsp), 2 scallions, 1/2 large jalapeño, 1 tbsp olive oil, the juice of half a lemon, and a couple pinches of salt + pepper. Process well, taste, and adjust to your liking. 7.Plate up your chicken, and serve however way you wish. It goes amazing with regular rice, quinoa, or if you’re lowcarb/keto my high protein kaizen rice along with a simple cucumber salad and lots of sauce. ENJOY! . . . #lowcarb #lowcarbrecipes #ketorecipes #keto #chickenrecipes #healthyrecipes #goodmoodfood #healthyfoodshare

🍗CHOPPED MEDITERRANEAN CHICKEN SALAD If you’re looking for a great summer recipe with healthy mediterranean vibes, you’ve got to checkout this chopped chicken salad. Its got lots of great flavors and textures from the fresh basil, sundried tomato, fresh mozzarella cheese, italian seasoned chicken. I served it inside lowcarb pita with avocado and fresh herbs but you can use lettuce, bell peppers, or toast it up on sourdough! Here is how to make it: 1.Let’s start with the chicken, add 2 chicken brsts to a bowl, drizzle with 1 tbsp olive or avocado oil & season with a generous pinch of salt & pepper, 1 tsp oregano, tsp garlic powder, tsp smoked paprika.Let it come up to room temp, this is important. 2.Bring a pan to medium heat. Once hot, place the marinated chicken in with 1 tbsp oil, cover the pan with a lid & cook for 4 mins. This will trap the moisture, making the chicken juicier. 3.After 4 mins, flip the chicken, cover again, reduce heat to MEDIUM-LOW, & cook for another 8 mins. If you used cold chicken, or if your pan wasn’t hot enough, or if your chicken was too thick, this may require more time, so follow the directions. Chicken is done when its internal temp reaches 165°F, so a thermometer is great, too. 4.Once cooked, remove chicken from the pan and place on a cutting board. Let rest for 4-5 mins. Resting allows the juices to redistribute throughout the chicken and makes a huge difference. 5.Add chicken to a cutting board with a large handful fresh basil, ⅓ cup fresh chives, ⅓ cup sundried tomatoes, ⅓ cup black olives, ⅓ cup fresh mozz balls, ½ pitted avocado, a couple generous pinches salt, pepper, and aleppo pepper flakes. 6.To give this a creamy consistency, I added 1-2 tbsp mayo, you can add more, or you can also use greek yogurt. 7.Chop everything with a knife to your desired chunkiness 8.Load this up inside lowcarb pitas or onto romaine lettuce leaves with more fresh herbs, greens, and avocado slices. Send this to a friend, and ENJOY! #shredhappens . . . . #lowcarbrecipes #lowcarb #keto #ketorecipes #healthyrecipes #healthyfoodshare #chickensalad #goodmoodfood

HIGH PROTEIN Spicy Mango Jalapeño Chicken Ranch Pasta Salad 
This is what im calling the pasta salad of 2025… its sweet, spicy, creamy, crunchy, and its SO good. Light, refreshing, and packed with protein. I used my @kaizenfoodco high-protein low-carb pasta pasta, but use any protein pasta you prefer. As always, comment “PROTEINPASTA” below and I’ll message you how to grab it! My lowcarb fusilli and Lumache are my favorite shapes, and dont forget my lowcarb rice (its high protein, too). Ingredients (Serves 3-4 as a meal, or 4-6 as a side): For the salad:
8 oz dry Kaizen protein pasta (or your favorite pasta)
1 ripe mango, diced
1 jalapeño, thinly diced (remove seeds for less heat) 1/2 medium diced red onion 2 diced persian cucumbers 1 cup romaine lettuce, diced 2 tbsp chopped cilantro, 2 tbsp chopped mint Optional: 2 tbsp chopped roasted pistachios or pine nuts For the chicken/marinade: 3/4 lb chicken (cut of choice)
1 tbsp olive oil
1 tsp sumac or chili lime seasoning 1/2 tsp smoked paprika
1/2 tsp garlic powder
Salt + pepper
Juice of lime For the dressing:
I used SideDish Ranch, about 3 servings. You can add extra lime juice for more acidity Here is how I made it: 1.Marinate the chicken. Toss chicken with olive oil, spices, and lime. Then grill, pan-sear, or air-fry until cooked through. Let rest, then dice. 2.Prep your toppings. Dice your mango, slice jalapeño, chop red onion, cucumber, lettuce, cilantro, and mint 3.Cook the pasta. Boil your pasta. I used my kaizen high protein lowcarb pasta, boring for 4.5 mins in salted water. Drain + rinse with cold water. 4.Assemble. Toss pasta, chicken, veggies, and your dressing. Squeeze in lime juice, add your pine nuts, toss and enjoy This would be amazing for the 4th, or any backdoor bbq. Its got amazing flavors, plus super high protein. Comment “PROTEINPASTA” to try my kaizen pasta, and dont forget to send to a friend. ENJOY! . . . #lowcarb #lowcarbrecipes #saladrecipes #salads #highprotein #healthyrecipes #healthyfoodshare #goodmoodfood

WATERMELON CHILE LIME SORBET If it’s been as hot where you are as it’s been here… this one’s for you. I’ve been in vacation mode, but still want something light, refreshing, and healthy that actually feels like a treat. This does it. Sweet, spicy, cool, and so satisfying. Whether you’re trying to stay on track, cut back on sugar, or just want a lower calorie dessert that doesn’t feel like a compromise, this one’s worth making because its so easy and so good. INGREDIENTS: 1 watermelon Juice of 1 large lime 1 tablespoon chile lime seasoning (like Tajín) Small handful of fresh mint Here is how I made it: 1.Grab a large watermelon. Cut the watermelon in half, and scoop out or cube the flesh and freeze it for 5–6 hours or overnight. You can use the entire watermelon, or just some of it. 2.Add the frozen watermelon to a high-powered blender or food processor. 3.Add the lime juice, chile lime seasoning, and mint. Blend until smooth and creamy. Scrape down the sides as needed or add a splash of water to help it along. 4.Spoon it into bowls, glasses, or back into the watermelon shell. Sprinkle a little extra chile lime seasoning on top and serve cold. This is healthy, hydrating, and packed with an unbelievable amount of flavor thanks to the mint and Chile lime seasoning. Let me know if you make it. This one’s perfect for hot days, late nights, or anytime you want a treat without the crash. If you make it, be sure to let me know on SHREDHAPPENS! . . . #healthyrecipes #lowcarbdessert #healthyrecipes #healthydesserts #summerrecipes #EasyRecipes #healthyfoodideas #lowcarb #lowcarbrecipes

Just got back from Italy and Amsterdam and ate some of the best food of my life. No rules, just enjoying every bite. Now I’m home and easing back into meals that fuel me. I’ve lost 100 pounds over the years, and what’s helped most is finding meals that are simple, satisfying, and actually fun to eat. Like this Chicken Bacon Ranch Wrap 🥬🥓 For a fun twist, I added a layer of thin rice paper on the outside (think giant spring roll). If you’re super low carb or not feeling it, just use lettuce. Here’s how I made it: 1.Add 2 lbs chicken thighs to a bowl. Drizzle with 1 tbsp oil, a couple pinches salt, 1 tbsp smoked paprika, 1/2 tbsp garlic powder, 1/2 tbsp onion powder, 1/2 tbsp thyme, 1/4 tsp cayenne, 1/4 tsp cumin, and 1/2 tsp coriander. Mix well and let sit for 30 mins to come to room temp. 2.Grill, air fry, or pan-sear. I used a pan on medium heat for 3 mins, flipped, covered, and cooked for 6 more mins. Then turned off the heat and kept the lid on for 5 mins 3.Wash iceberg lettuce, shred cucumber, slice tomato and avocado, and chop chives. 4.Lay 8 oz bacon on a baking sheet and bake at 400°F for 20 mins or air fry. Cool on paper towels. I use 2 strips per wrap. 5.Mix 3 tbsp mayo, 3 tbsp sour cream, 1/3 cup buttermilk, 2 tbsp apple cider vinegar, juice of 1/2 lemon, 1/2 tbsp each dill, oregano, onion powder, 1/4 tbsp garlic powder, salt, and pepper. Taste and adjust. 6.Quickly dunk 3 thin rice paper sheets in warm water. Lay them out in a Venn diagram: 2 overlapping on the sides, 1 at the top. Add lettuce, 2 bacon slices, chicken, and veggies. 7.Fold the lettuce over the fillings, then fold the top rice paper sheet down. Tuck in the sides and roll it up burrito-style. 8. Add as much or little ranch as you like and enjoy. If you make it, let me know what you think on SHREDHAPPENS! #lowcarb #lowcarbrecipes #healthyrecipes #goodmoodfood #healthyfoodshare #ketorecipes

🥦Love ridiculously good salads?? Then this smashed broccoli salad is going to be a new fav - the warm broccoli goes amazingly well with this creamy spicy dressing, the fresh chopped herbs add bursts of flavor in every bite, and the toasted walnuts add the perfect crunch. Perfect summertime food when you want something so easy and so good. Here is how I made it: 
1. First, let’s get the broccoli going: Boil 1.5lbs broccoli florets in salted water for 6.5 mins, then immediately transfer them to an ice bath to stop cooking, then pat dry with a paper towel. 2. Line a baking tray with parchment paper. Add a thin layer of finely shredded parm or pecorino cheese, place broccoli on top, and gently smash each floret using a glass jar or cup. 3.brush the broccoli with flavor. Just mix 4 tbsp avocado oil, 1/2 tsp dried oregano, 1 tsp Chile lime seasoning, and 1 tsp smoked paprika in a small bowl. Mix well then brush it over the smashed broccoli. Pop it into the oven to roast at 425°F for 28 mins. 4. While that’s going, make the salad. Toss into a bowl 4 thinly sliced Persian cucumbers, 1/2 red onion finely diced, a large handful of fresh dill & parsley finely chopped, and 1/4 to 1/2 cup toasted walnuts. When the broccoli is done, add it to these veggies. 
5. For the dressing, mix 2 tbsp greek yogurt, 2.5 tbsp mayo, 1/2 tbsp dijon mustard, the juice of a large lemon, a couple pinches salt, 1 tsp Aleppo pepper, 1/2 tsp sweet paprika, whisk well. Taste, adjust as you like, and pour it over the salad. Toss well, and enjoy! If you make it, be sure to let me know on SHREDHAPPENS! Enjoy!! #lowcarb #lowcarbrecipes #keto #ketorecipes #healthyrecipes #healthyfoodshare #goodmoodfood #mediterraneanfood #saladrecipes

💥ZUCCHINI BREADWICH This is a lowcarb bread option thats ACTUALLY good. If you want a low-carb sandwich that hits the spot—this one’s for you. The cheese is actually baked into the zucchini, making a great flatbread like vessel that you can use to make your favorite lowcarb, keto-friendly sandwich. Top it up with whatever you want. Here’s how to make it: 1.Preheat your oven to 400F. Grab 1 large zucchini and thinly slice it using a mandoline or vegetable peeler. 2.Lay the slices on a paper towel and pat them dry. 3.Grab an oven-safe tray, line it with parchment paper, and sprinkle a thin layer of cheddar cheese directly on the paper. Lay out your zucchini slices slightly overlapping to form a rectangle. Sprinkle on some garlic powder (and smoked paprika if you’re feeling fancy), then add another thin layer of cheese on top. 4.Pop it in the oven for 14–15 minutes until the edges are golden and the cheese is crisp. Let it cool slightly, then cut it in half to make your “bread” slices. 5.I used avocado mayo and mustard as my spread, then layered on organic chicken (turkey or ham would work too), lettuce leaves, a few tomato slices, red onion, 1/3 of an avocado, and everything bagel seasoning. 6.Add the top piece, slice diagonally like a sandwich, and enjoy. If you try this, be sure to let me know on SHREDHAPPENS. ENJOY! . . . . . . #lowcarb #lowcarbrecipes #keto #ketorecipes #healthyrecipe #goodmoodfood #healthyfoodshare

🌽 Cucumber Avocado Corn Salad (with Feta + Lime!)
 
This one hits all the right notes… crunchy & light, plus sweet from the corn, creamy from the avocado, tangy from the lime, salty from the feta, and a little heat from the chili. Its so easy and so good! Perfect for hot days, BBQs, or anytime you want something fresh but satisfying. And, it pairs great with grilled meats or eaten straight from the bowl. Here’s how I made it: 1.Dice up 4–5 Persian cucumbers into thin slices. Add it to a bowl or a jar. 2.Add 1 small finely diced shallot or ¼ red onion. 3.Slice up 1 jalapeño pepper (deseed if you want less heat). 4.Add corn from 2–3 grilled ears (or use ~1 heaping cup of defrosted frozen corn). 5.Cube 1 large ripe avocado. 6.Add a small handful of chopped fresh cilantro. 7.Crumble in 1.5 to 2 ounces of feta 8.Drizzle with 2 tbsp good olive oil, the juice of 1 large lime, a couple pinches of salt, and ½ tsp Aleppo pepper or chili flakes. 9.If in a jar, close the lid and shake well. If in a bowl, toss everything gently to coat. Taste and adjust as needed. You can top it with extra feta and cilantro, or even add grilled shrimp or chicken if you want to boost the protein. Enjoy! . . . #lowcarb #saladrecipe #cucumbersalad #lowcarbrecipes #healthyrecipes #goodmoodfood #shredhappens #summerrecipes