Buffalo Chicken Dip


Anytime I go to a party, I always bring some sort of dip. They are SO easy to make and you can never go wrong with chips n dip! This one was a favorite of mine in college. Minimal ingredients, minimal effort, amazing taste, and perfect for all occasions!

  • Crock pot
  • 2 boneless chicken breasts (8 oz)
  • 1/2 cup buffalo sauce
  • 1/2 ranch seasoning packet
  • 1 pepper
  • 1 onion
  • 8 oz fat free cream cheese
  • Salt/pepper
  1. Plug in crock pot and set to high. (I use a small crockpot for dips and it works perfectly)
  2. Chop pepper and onion into small piecesCrush-Nutrition-Buffalo-Chicken-Dip
  3. Add chicken, diced veggies, 1/2 cup of hot sauce, and 1/2 packet of ranch to crock pot. (everything but the cream cheese)Crush-Nutrition-Buffalo-Chicken-DipCrush-Nutrition-Buffalo-Chicken-DipCrush-Nutrition-Buffalo-Chicken-Dip
  4. Let cook 3-4 hours or until chicken is cooked and easy to shred. ( I used a fork to shred the chicken)Crush-Nutrition-Buffalo-Chicken-Dip
  5. Add chicken back to pot along with 8 oz of fat free cream cheeseCrush-Nutrition-Buffalo-Chicken-Dip
  6. Mix all together. Add salt/ pepper to tasteCrush-Nutrition-Buffalo-Chicken-Dip
  7. I used pretzels for dipping but tortilla chips work as well! This is even great to put over pasta. Whatever floats your boat. It's extremely versatile!Crush-Nutrition-Buffalo-Chicken-Dip
Macros for whole thing:
550 calories; 82g protein, 6g fat, 42g carbs

Macros per serving (about 8 servings) 5C .7F 10 P
67 calories; 10g protein, .7g fat, 5g carb

Protein Crepes


2 ingredient crepes! Yes, I’ll repeat that – Only 2 ingredients! When it comes to food, I like it simple and I like it easy. It doesn’t get much easier than this. All you need is protein powder and some egg whites. Not only are these extremely high in protein (34 grams to be exact) but they take under 5 minutes to make and you can fill them with anything you like to make them extra delicious.

  • 1 scoop protein powder
  • ½ cup egg whites
  • Toppings:
    • 1 tbsp PB2
    • 40g strawberries
    • 40g blueberries
  1. Using a mixing bowl, measure out 1 scoop of protein powderCrush-Nutrition-Protein-Crepes
  2. Add in half a cup (about 4) egg whites and mix until batter consistencyCrush-Nutrition-Protein-Crepes
  3. Pour batter into a medium sized frying pan and make sure it covers the bottom evenlyCrush-Nutrition-Protein-Crepes
  4. Cook until bubbles start to form about 1 min
  5. Flip and continue cooking for another 10 seconds – Repeat for the remainder of the batter
  6. Set aside on a plate to cool while you prepare fillingCrush-Nutrition-Protein-Crepes
  7. Spoon out 1 tbsp of PB2 and combine with equal amounts waterCrush-Nutrition-Protein-Crepes
  8. Use PB2 and evenly spread on crepes (Make sure to leave a bit for the end)Crush-Nutrition-Protein-Crepes
  9. Chop up strawberries and blueberries - fill crepes with equal amountsCrush-Nutrition-Protein-Crepes
  10. Take one side of the crepe, roll and use PB2 to secure the other sideCrush-Nutrition-Protein-Crepes
  11. Repeat for the remainder of crepes and ENJOYCrush-Nutrition-Protein-Crepes

Macros for whole recipe:
227 calories; 37g protein, 3g fat, 13g carbs

Macros for crepes only:
158 calories; 35g protein, 2g fat, 1g carb


Egg Muffins


We have always been told that breakfast is the most important meal of the day, which I do believe is true. However as I got older I found myself rushing around in the mornings and really didn’t have the time to whip up an elaborate, meanwhile, healthy breakfast. This is where the Egg Muffin Cups come in. There is no excuse to not have breakfast in the morning with these little guys. You can fill them with your favorite veggies and each muffin packs a good 7g of protein. Another highlight of these is that you can make them in a big batch, you can freeze them and you can even eat them on the go. I like to pop them in the microwave for a minute, pair it with a slice of toast or some fruit and you’ve got a healthy breakfast in under 5 minutes. These muffins are easy to make, convenient and make eating eggs a bit more exciting.

  • (I used a 6 cup muffin tin but feel free to use a 12 cup tin and adjust the ingredients accordingly)
  • 6 eggs
  • 60g of zucchini
  • 60g of mushrooms
  • 6 tsp of parmesan cheese
  • Cooking spray
  1. Preheat oven to 350f and grease muffin tin with cooking spray
  2. You can add all ingredients to a bowl but to make it easier. (I like to make them directly in the tins)
  3. Crack 1 egg per tin and whisk individuallyCrush-Nutrition-Egg-Muffins
  4. Slice zucchini and mushrooms into piecesCrush-Nutrition-Egg-MuffinsCrush-Nutrition-Egg-Muffins
  5. Add even amounts of veggie to individual muffin tins (about 10g per tin)Crush-Nutrition-Egg-Muffins
  6. Sprinkle 1 tsp of parmesan cheese on the tops of each egg mixture tinCrush-Nutrition-Egg-Muffins
  7. Bake for 15 mins (time will vary) or in till tops are firm (I insert a toothpick and make sure it comes out clean)
  8. Once finished, let cool for 5 minutes before removing onto a plateCrush-Nutrition-Egg-MuffinsCrush-Nutrition-Egg-Muffins

Tips: These are great to meal prep and can be stored in your freezer as well. Also, feel free to add any other veggies that you like.

Macros per muffin:
88 Calories,  7g protein, 6g fat, 0g carbs


Shrimp Tacos


Todays' shrimp taco recipe is based off of this little restaurant that I went to in Key West. In order to re-create it, I headed over to the grocery store and picked up the following items:

  • Either fresh or frozen key west shrimp (the small kind)
  • Seasoning for the shrimp (I love Old Bay!)
  • Tortillas of your choice (I used white corn)
  • Avocado
  • Mango salsa
  • Toppings of your choice (I used thousand island dressing & hot sauce)
  1. Put the shrimp in the pan, season with your choice of seasoning, and cook on medium heat for a few minutes each side until the shrimp are no longer clear. Crush-Nutrition-Shrimp-Tacos
  2. Heat the tortillas either on the pan or in the microwave to make them nice and warm! (I usually just pop them in the microwave for 20 seconds or so) Crush-Nutrition-Shrimp-Tacos
  3. Spread the tortillas with whatever toppings you prefer. I find that mango salsa and thousand island dressing works great with shrimp! Crush-Nutrition-Shrimp-TacosCrush-Nutrition-Shrimp-Tacos
  4. Layer with avocado cubes/slicesCrush-Nutrition-Shrimp-Tacos
  5. Spread the shrimp evenly between the tacos and then top with your favorite toppings! I used hot sauce and a little bit of lime.Crush-Nutrition-Shrimp-Tacos


Protein Waffles


WAFFLES GLORIOUS WAFFLES! Waffles for breakfast. Waffles for lunch. Waffles for dinner. That's my motto! Enjoy this simple and easy waffle recipe that I eat at least once, if not twice a day. You will never think twice about making pancakes ever again after trying these glorious syrup pockets.

  • Kodiak cake mix ( or any waffle mix ) 
  • 1/2 scoop of protein powder ( your choice) 
  • 1 egg
  • 1/2 tsp baking powder
  • Water 
  • Toppings of choice!
  1. Turn waffle iron on and let heat up to desired temperatureCrush-Nutrition-Protein-Waffles
  2. Pour 1 serving of waffle mix into a bowlCrush-Nutrition-Protein-Waffles
  3. Add 1/2 serving of protein powder, 1 whole egg, and baking powder to mixtureCrush-Nutrition-Protein-WafflesCrush-Nutrition-Protein-WafflesCrush-Nutrition-Protein-Waffles
  4. Add water until batter like consistencyCrush-Nutrition-Protein-Waffles
  5. Spray waffle maker with non stick cooking sprayCrush-Nutrition-Protein-Waffles
  6. Pour batter into waffle makerCrush-Nutrition-Protein-Waffles
  7. Let cook for roughly 4 minutes ( time may vary)Crush-Nutrition-Protein-Waffles
  8. Add toppings of choice!Crush-Nutrition-Protein-WafflesCrush-Nutrition-Protein-Waffles
  9. And there you have it! A perfectly made protein packed waffle! Enjoy :)Crush-Nutrition-Protein-Waffles
Macros (without toppings):
283 calories; 26g protein, 7g fat, 29g carbs


Zucchini Pizza


Friends! You have GOT to try this zucchini pizza! You may be rolling your eyes saying "that is NOT real pizza" but trust me, not only is it easy to make but it tastes GREAT! Living with two parents who are trying to live a healthier lifestyle, I am always creating healthier versions of foods they love to eat. This one got an A+ in their book. Try it out and let me know what you think!


  • 3 zucchini
  • Shredded cheese
  • Pasta sauce
  • PepperoniCrush-Nutrition-Zucchini-Pizza
  1. Preheat oven to 400 degrees Fahrenheit

  2. Cut zucchini in half (and in half again if possible)Crush-Nutrition-Zucchini-Pizza

  3. Spray pan with non stick cooking sprayCrush-Nutrition-Zucchini-Pizza

  4. Place zucchini on pan and add sauce, cheese, and pepperoni (enough to cover whole surface)Crush-Nutrition-Zucchini-Pizza

  5. Place zucchini in oven and cook for 12-18 minutes

  6. Let cool for 5 minutes, serve warm and enjoy!!!Crush-Nutrition-Zucchini-Pizza

Macros per zucchini (may vary depending on toppings):
80 calories; 6g protein, 4g fat, 5g carbs