13 delicious guilt-free recipes designed for a eating healthy. All completely sugar-free, nut-free and chock-full of protein!

What are you eating today?

www.proteintreats.com

www.bitsyrecipes.com

Discover bariatric recipes made for you!

Bitsy is a free smartphone app and website that provides recipe recommendations personalized to the individual’s type of surgery, pre-op, post-op, clears, fulls and a variety of back-on-track recipes.

Raspberry Cheesecake

Oreo Crustwith

• 1/2 cup chia seed meal• 1/2 cup chocolate protein powder• 1/2 cup dark cocoa powder• 1/3 cup butter melted• 1 tsp vanilla• 1/2 cup granulated sugar substitute

Oreo crust

Mix all ingredients. Press firmly into the base of a spring form pan. Bake at 325 for 20 minutes. Let cool.

• 3 pkg cream cheese• 3 eggs• 1 cup vanilla casein protein • 1/2 cup Ready-to-drink protein drink or heavy cream• 2 tsp lemon zest or extract• 3/4 cup granulated sugar substitute • 1 tbsp vanilla • 1/2 cup fresh raspberries

Mix room temperature cream cheese, eggs, protein drink, lemon extract, vanilla and stevia together in a mixer stand until smooth. Gently fold in fresh raspberries. Pour over crust.Bake at 350 for 20 minutes. Reduce temp. Bake 25-28 minutes at 300. Let cool, and serve the next day.

Raspberry Vanilla Filling

10Protein

gper serving

Cheesecake (24 slices)Serving Size ..........................30 gCalories .................................75Total Fat ................................4.8gTotal Carbohydrates .............1.2gSugars ...................................0.5gProtein ..................................6.7g

Crust (24 slices)Serving Size ........................... 12 gCalories .................................. 29Total Fat .................................. 1.7gTotal Carbohydrates ............. 2.1gDietary Fiber .......................... 1.4gProtein .................................... 2.9g

Nutritional Facts

Egg MuffinFrittatas

Ingredients

9Protein

g

per serving

• 6 large eggs• 1/2 cup unflavoured protein powder• 1/2 cup plain greek yogurt• 1 tsp baking powder• 1/8 cup green onion• 1/2 cup sharp shredded cheese• 1 tsp garlic powder• 1/2 tsp onion powder

Mix all ingredients together and pour into muffin tin.Bake at 350°F for 15-20 minutes.

Serving Size ..........................45gCalories .................................73Total Fat ................................3.3gTotal Carbohydrates .............1.6gSugars ...................................0.8gProtein ..................................9.3g

Nutritional Facts (makes 12)

CinnamonDrizzle Donuts

Donut Batter

8Protein

g

per serving

Nutritional Facts

• 8 tablespoons (1 stick) unsalted butter• 1/4 cup brown sugar substitute• 1/2 teaspoon ground cinnamon

Bake at 350°F for 12-14 mins. Brush with butter and then dip in cinnamon sugar mix.

• 1 cup unflavoured protein • 1/2 cup chia seeds meal • 1/2 cup coconut meal • 1 cup granulated sugar substitute • 1/2 cup brown sugar substitute • 2 tsp baking powder • 1 tsp ground cinnamon • 1/2 tsp ground nutmeg • 1/2 tsp saltwater • 1 extra-large egg, lightly beaten • 1 cup Ready-to-drink vanilla protein • 1/4 cups whole water • 2 tbsp unsalted butter, melted • 2 tbsp vanilla extract

Topping

Serving Size ........................... 32 gCalories .................................. 65Total Fat .................................. 2.8gTotal Carbohydrates ............. 3.2gDietary Fiber .......................... 1.6gSugars ..................................... 0.7gProtein .................................... 7.8g

(24 donuts)

Cinnamon SwirlProtein Bread

Ingredients

11Protein

g

per serving

Nutritional Facts

• 1 cup vanilla casein protein powder• 1/2 cup coconut flour• 1/2 cup flax flour• 1/4 cup psyllium fiber• 6 eggs• 1 cup granulated sugar substitute• 1/4 cup cinnamon

Mix everything but cinnamon. Reserve 1/3 batter and add in cinnamon. Pour batter in loaf pan, pour cinnamon batter in and swirl. Bake 45-50 mins at 350°F

Serving Size ..........................48 gCalories .................................109Total Fat ................................4.0gTotal Carbohydrates .............10.3gDietary Fiber .........................9.0gSugars ...................................0.8gProtein ..................................10.9g

(18 Slices)

EverythingBagels

Ingredients

14Protein

g

per serving

Nutritional Facts (Makes 12)

• 1 cup unflavored whey protein• 1/2 cup flax seed meal• 1/2 cup sesame seed meal• 1/2 cup psyllium husk powder• 1 tbsp baking soda• 1/2 tsp salt• 1 tbsp parsley• 1 tsp garlic powder• 1 tsp onion powder• 1 tsp mustard powder• 1/3 cup sharp cheese• 2 eggs• 1 tbsp olive oil• 1/2 cup Greek yogurt

Mix together. Pour mixture into a piping bag or large freezer bag and cut the corner. Pipe into a large donut baking tray. Mix 2 tbsp each of: diced onion, sesame seeds, poppy seeds, minced garlic. Sprinkle generously over bagels in pan before baking.

Bake at 350 for 20 mins.

Serving Size ..........................51 gCalories .................................160Total Fat ................................7.5gTotal Carbohydrates .............9.9gDietary Fiber .........................6.9gSugars ...................................0.9gProtein ..................................13.7g

ProteinPizza

Ingredients

20Protein

gper serving

• 1/2 cup flax meal• 1/4 cup coconut flour• 1 cup unflavored protein• 1 cup shredded sharp cheeses• 1 tsp baking powder• 2 tsp dried parsley• 1/2 tsp garlic powder

Mix dry ingredients together. Steam cauliflower and then place in cheesecloth or a dishcloth and squeeze out all the moisture. Add wet ingredients and mix well, then add in dry ingredients.

Pour batter and cook in a frying pan like a giant pancake (made 4 total) Flip halfway through cooking.

Add sugar-free tomato sauce, some thinly sliced Spanish chorizo sausage, onions, diced cherry tomatoes, fresh spinach and some grated mixed cheeses.

Bake for 12-15 minutes at 350°F until cheese is bubbly and ready to serve.

• 1 tsp onion powder• 1 tsp dried mustard• 1/2 tsp salt• 1/2 cup cauliflower (steamed and blended)• 1/3 cup egg whites• 2 large eggs• 1/2 cup Greek yogurt

Nutritional FactsServing Size ..........................79 gCalories .................................166Total Fat ................................5.1gTotal Carbohydrates .............12.0gDietary Fiber .........................5.3gSugars ...................................2.6gProtein ..................................20.2g

(8 slices)

SlimbitsSour Cream Glazed

3Protein

g

per serving

• 1/2 cup unflavoured protein • 1/3 cup flax • 1/3 cup coconut flour • 1 tsp baking powder • 1/2 tsp nutmeg • 1/2 tsp cinnamon • 1/2 cup granulated sugar substitute • 1/2 cup greek yogurt plain • 1/4 cup butter melted • 1 egg • 1 tsp vanilla

• 1/4 cup plain protein • 1/8 cup coconut flour • 1/4 cup flax • 1/8 cup coconut oil • 1/2 cup granulated sugar substitute • 1 package sugar-free Jello • 1/4 cup Greek yogurt

• 1/4 cup chocolate protein • 1/8 cup coconut flour • 1/4 cup flax • 1/8 cup coconut oil • 1/2 cup granulated sugar substitute • 1/4 cup cocoa powder • 1/4 cup Greek yogurt

• 1/4 cup vanilla protein powder • 1/4 cup granulated sugar substitute • 1/4 cup water

Bake at 350 in pop cake tin for 8-12 minutesor in cake pop maker for 3-5 minutes.

Cherry

Chocolate

Glaze

Nutritional Facts (makes 24)Serving Size ..........................21 gCalories .................................35Total Fat ................................1.5gTotal Carbohydrates .............2.1gDietary Fiber .........................1.2gProtein ..................................3.1g

Lazy Lazagna

18Protein

g

per serving

• 2 large eggplants• Peeled sliced long and thin like lasagna noodles

• 1 lbs ground bison, beef or turkey• 1/2 cup onion• 1 cup diced spinach or kale• 1/2 cup grated carrots• 1 cup red or green peppers• 1 cup mushrooms• Other veggies to taste• 1 can sugar free tomato sauce• 1/2 cup unflavoured protein• Simmer until tender

• 2 cups low-fat ricotta cheese• 3 eggs• 3 green onions, chopped• 1/2 cup unflavoured protein• 3 cups shredded mozzarella cheese• 1⁄2 cup parmesan cheese

Preheat oven to 425°F. Spray cookie sheet, arrange eggplant slices and season with salt and pepper. Cook slices 5 minutes on each side.

Serving Size ........................... 128 gTotal Fat .................................. 7.5gTotal Carbohydrates ............. 6.2gDietary Fiber .......................... 1.9gSugars ..................................... 2.3gProtein .................................... 18.1g

Layer your lasagna and bake at 350°F for 45 -55 mins.

Noodles

Cheese Mix

Meat Sauce

Nutritional Facts

Macaroons

3Protein

g

per serving

Ingredients

Nutritional Facts

• 1/2 cup egg whites• 1/4 cup granulated sugar substitute• 1/2 cup casein vanilla protein powder (you can also use whey)• 1.5 cup unsweetened shredded coconut

Form into balls and bake on parchment paper for 20 minutes at 300°F

Serving Size ..........................16 gCalories .................................59Total Fat ................................4.3gTotal Carbohydrates .............1.9gDietary Fiber .........................1.1gSugars ...................................0.7gProtein ..................................3.2g

(makes 24)

Better thanRed Lobster

Biscuits

11Protein

g

per serving

Ingredients

Nutritional Facts (makes 24)

• 1 cup quick oats (blend in a blender)• 1 cup unflavored protein• 1 tsp baking powder• 2 tsp dried parsley• 1 tsp garlic powder• 1 tsp dried mustard• 1/2 tsp salt• 1 cup grated sharp cheese• 2 large eggs• 1 tbsp olive oil• 1/2 cup Greek yogurt

Drop onto parchment paper. Bake at 350°F for 12-15 minutes.

Butter Topping: Melt 2 tbsp butter in a bowl. Stir in 1/2 tsp garlic powder and parsley flakes.Use a pastry brush to spread garlic butter over tops of biscuits while they are still hot.

Serving Size ..........................22 gCalories .................................59Total Fat ................................2.2gSaturated Fat ........................0.8gTotal Carbohydrates .............3.2gProtein ..................................10.5g

No BakeRaspberry

Coconut Balls

5Protein

g

per serving

Ingredients

Nutritional Facts (makes 24)

• 1/2 cup Greek yogurt• 1/4 cup coconut oil softened• 1 cup unsweetened shredded coconut• 1 cup casein vanilla protein powder• 1 package sugar free raspberry Jello mix

Mix together all ingredients except raspberry jello mix. Scoop dough and squeeze until more compact, then roll between hands into evenly sized balls. Then roll balls into in jello mix until evenly coated. Chill for 1 hour minimum. Freezes well.

Serving Size ..........................19 gCalories .................................59Total Fat ................................3.6gCarbohydrates ......................1.6gDietary Fiber .........................0.8gSugars ...................................0.6gProtein ..................................4.6g

ChocolateMint Donuts

6Protein

g

per serving

Donut Batter

Nutritional Facts (makes 24)

Icing• 1 cup whey chocolate protein powder• 1/2 cup Greek yogurt• 1/4 tsp of mint flavouring extract • 2 Tablespoons Liquid Stevia

• 1 cup whey chocolate protein powder• 2 tbsp dark chocolate cocoa• 1 tsp baking powder• 1/2 cup Greek yogurt• 2 Egg Whites• 2 Whole eggs• 1/2 cup baking Stevia• 1/3 cup Mint Chocolate Chips

Serving Size ..........................24 gCalories .................................45Total Fat ................................1.5g

Mix donut ingredients together, and place into a zip lock bag with one corner cut out, or use an icing bag and pipe into a donut baking pan.Bake for 12-15 minutes at 350°F. Then let cool and ice with the icing recipe.

Total Carbohydrates ............. 2.9gDietary Fiber .......................... 0.9gProtein .................................... 6.2g