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Recipes

THM Oatmeal Hack (Explode The Health Benefits)

October 22, 2020 by Stacy Craft Leave a Comment

If you like to eat oats for breakfast, you need this THM oatmeal hack in your life. 

Hidden Veggie Trim Healthy Mama Oatmeal Hack

So if you have followed Trim Healthy Mama for very long, you know that Pearl and Serene are always coming up with cool hacks to make foods more nutritious. 

They put okra in brownies and cottage cheese in ice cream. You will find perfectly sunned mushrooms in their ground beef. And you can bet any smoothie that crosses their table has something green in it. 

If you have read a few of my posts, you might think I’m a rogue Trim Healthy Mama because I am typically a little resistant to veggies on my breakfast table or okra in my brownies.

The sisters put veggies in everything! And while I am usually intrigued by the newest trend, I don’t often jump on the train for a while.

So you can imagine my surprise when I discovered a hack for oatmeal that I don’t *think* they have ever posted about. I know Pearl has made sweatpants oatmeal and PPP oatmeal but has she ever done this hack to her oatmeal? I don’t know but maybe she will tell us!

(Affiliate Links are used in this post. A small commission may be paid to me at no extra cost to you and that helps to support this page. Please see my disclosures page for additional information.) 

THM Oatmeal Hack (Boost the Nutritional Value)

Hidden Veggie Trim Healthy Mama Oatmeal Hack

As I was scrolling through Instagram the other day, I saw an oatmeal phenomenon. It rocked my world. People put what in their oatmeal?! 

Cauliflower. 

My first thought (because I’m not a good THM rule follower) was nope, no way, not happening. I’m not Pearl. I can’t put some weird vegetable in my oatmeal. That sounds like a miserable way to enjoy your morning breakfast. 

Sounds dramatic but those were really my thoughts. But for some reason this week, I lost my mind and said what the heck and dumped some cauliflower rice in my oatmeal. 

And I didn’t die – even kinda liked it. 

I kind of liked cauliflower in my morning oatmeal. Who am I? The further I get on my THM journey, the less I know. I’m certainly not the breakfast veggie hater that I was just a few months ago.  

Then today, I did it again. Cauliflower in my breakfast bowl. I tweaked the amount of oats and cauliflower and this time I loved it. And the THM oatmeal hack was born. 

Can You Taste The Cauliflower in the Oatmeal? 

THM E Oatmeal Recipe with Added Hidden Veggies

No! It takes on the flavors of your oatmeal. And really unless you are picking through each spoonful, you can’t even really see it. 

The cauliflower does a great job of blending in with the bowl of oats making it virtually undetectable. 

Why Add Cauli Rice to Oatmeal? 

Adding cauli rice to your oatmeal is a great way to add in a vegetable to your morning meal. It seems to be easier to saute some mushrooms in an omelette or throw some spinach into scrambled eggs when you are eating an S meal.

But getting veggies in with your E oatmeal has always been tougher. Not many people want to eat a bite of kale with their oats. So using this THM oatmeal hack is a great way to get a few bites of veggies in with your E breakfast. 

How Do I Make Cauliflower Oatmeal – THM Veggie Hack

The great thing about this THM oatmeal hack is that you can adapt it to work for any of your favorite stove top oatmeal recipes. 

Here is the recipe that I used:

  • 1/2 cup old fashioned oats
  • 1/3 cup frozen cauliflower rice 
  • 1 cup almond milk
  • 1.5 tbsp Swerve Brown Sugar

Oatmeal Ingredients for THM Oatmeal Hack

Heat the oats, cauliflower rice, almond milk and sweetener until boiling. Reduce heat and cook for 5 minutes, stirring frequently. 

Stove Top THM Oatmeal

Remove from heat and dump in 1/3 cup of frozen wild blueberries and serve. This makes one serving. 

And if you have never tried wild blueberries do it. I learned about them from the sisters and they are so tasty plus they have enhanced nutritional value when compared to cultivated blueberries. 

Since oatmeal is a healthy carb, this is an E recipe.

Protein Source for This Recipe 

There is a small amount of protein in oatmeal and cauliflower. However, you will probably want to bump up the protein a bit to make sure you make it to the 3 hour mark for your next meal. 

You can add some egg whites to your oatmeal to bump up the protein or eat them on the side. You could also add a protein powder to a shake or collagen to your coffee if you like. 

Wild Blueberries On Stovetop THM Cauliflower Oatmeal

THM Nutrition Booster Oatmeal Hack

Filed Under: Breakfast, Featured, Plan, Recipes, Trim Healthy Mama Tagged With: cauliflower rice, THM Oatmeal Hack, veggies

30 Minute Keto/THM S Cheesy Salsa Chicken With Cauli Rice

June 3, 2018 by Stacy Craft 36 Comments

This Keto/THM S Cheesy Salsa Chicken With Cauli Rice will be on your table in 30 minutes. 
Easy Green Salsa Chicken with Cauliflower rice Recipe - Keto- low carb - Trim Healthy Mama S Meal

Easy and quick are what I need these days in order to stay on track. This creamy, cheesy sauce is rich and decadent (and covers the taste of the cauliflower rice). I know this goes against the new rage of low carb cauliflower rice but I just can’t get on board , UNLESS it is covered in some cheesy goodness! I can get on board with anything that is swimming in cheese and salsa.

This cheesy salsa chicken with cauli rice meal will fit with your Keto/low carb/THM S lifestyle and is also pretty budget friendly! I made it for less than the cost of 2 value meals at a fast food restaurant.

I love this cheesy salsa chicken with cauli rice meal because you only need a few ingredients and they are all pretty shelf stable or long lasting. Pull out some frozen chicken tenderloins, riced cauliflower, a bottle of salsa verde and a block of cream cheese and you are ready to make a quick dinner that will conform with your low carb lifestyle.

Keto Creamy Salsa Verde Chicken And Cauli Rice

Pin this recipe for later here! 

Affiliate Links are used in this post. A small commission may be paid to me at no extra cost to you and that helps to support this page. Please see my disclosures page for additional information. 

30 Minute Keto/THM S Cheesy Salsa Chicken With Cauli Rice

When you start a low carb lifestyle, cauliflower rice is almost always suggested. And while it is a great way to fill up your plate and bulk up your nutrition, I didn’t love it. But I found that if I layer it in delicious cheese and spicy salsa it turns into a great base for chicken. 

And now cauliflower rice finds a way to get into a bunch of my meals & I’m not sad about it! I recently made a really yummy (and totally easy) 20 minute Keto Buffalo Chicken Dip casserole that turns your favorite appetizer into an easy weeknight meal. Pin it here for later.

Cooking Directions for Keto Salsa Verde Chicken & Queso Cauliflower RiceSalsa Cream Cheese Cauliflower Rice

The first thing you want to do is make sure you have your cream cheese softening up so it will melt nicely in your sauce. Next, get your chicken tenders cooking.

Chicken Tenders in pan

I added a little pepper and some fajita seasoning that I had on hand. If you are a Trim Healthy Mama purist (I am not) you may want to ensure that it fits within the guidelines. I love the overall method of THM but I just kind of go with the flow and don’t mind an off plan ingredient here or there. You could make your own seasoning that would fit into the plan perfectly.

Browned chicken in panGet your chicken completely cooked and then remove it from the pan. Cover it with some foil if you are worried about it getting too cold but the sauce comes together pretty quickly.

Make The Cheesy Queso Sauce:

Next, you want to take your softened cream cheese and cut it into fourths. This will help it to melt a little quicker.

Cream cheese cut cubes

Now you need to add your bottle of Salsa verde. Cook it over medium-low heat until the cream cheese is completely melted.

Salsa verde and cream cheese

Once the sauce comes together, add your cooked chicken back on top for a minute or two. Just make sure the sauce and chicken are warm.

cheesy chicken verde

While the chicken is mixing with the sauce, put your cauliflower rice in the microwave. Cook according to the directions. Then layer the cauli rice, cheesy salsa verde sauce and chicken. The result is a satisfying cheesy chicken with cauli rice meal that will make you forget about carbs!

Serve It Up:

Cheesy Salsa Verde Chicken Plated The way that I prepared it, there was enough for a dinner and I ate the leftovers for lunch the next day. I did have a bit of unused sauce so if you added more chicken, the sauce could stretch farther since it is so rich. I have also wrapped this meal up into a green salsa queso drenched enchilada that is a family favorite! Pin it!

Print Recipe
Cheesy Salsa Verde Chicken with Cauliflower Rice
Course Main Dish
Keyword Keto, Trim Healthy Mama S
Cook Time 30 minutes
Servings
Ingredients
  • 1 package chicken tenderloins
  • 1 tbsp fajita seasoning
  • 8 oz block of cream cheese (softened)
  • 16 oz salsa verde
  • 1 tbsp olive oil
Course Main Dish
Keyword Keto, Trim Healthy Mama S
Cook Time 30 minutes
Servings
Ingredients
  • 1 package chicken tenderloins
  • 1 tbsp fajita seasoning
  • 8 oz block of cream cheese (softened)
  • 16 oz salsa verde
  • 1 tbsp olive oil
Instructions
  1. Heat olive oil in skillet over medium heat. Add the chicken tenders to the skillet and season with the fajita seasoning. Cook your chicken completely and remove from pan. Cover with foil to keep warm.
Cheesy Salsa Verde Sauce
  1. Reduce heat to Medium/low.
  2. Cut the softened cream cheese into fourths and add it to the pan.
  3. Add the bottle of Salsa verde.
  4. Stir occasionally until the cream cheese is completely melted and the salsa is well incorporated.
  5. Add the chicken tenderloins on top of the completed sauce for 1-2 minutes to warm it all together.
Recipe Notes

To serve, place 1 cup cooked Cauliflower rice at the bottom of a bowl, spoon the cheesy salsa verde sauce on top of the rice and top with the desired number of chicken tenderloins.

Salsa Verde Queso Chicken with Cauliflower Rice for Keto Diet, Low Carb, Trim Healthy Mama S

Follow my low carb / THM food diary on Instagram!

If you like this cheesy salsa chicken with cauli rice meal, check out these other top THM/Keto recipes:

Mac and Cheese Zoodles

Keto Bacon Cheeseburger Soup

Leftover Low Carb Bacon Cheeseburger Soup Cover

Smoked Salmon Topped Popper

Low Carb Keto THM S Smoked Salmon Topped Jalapeno Popper

Protein Packed Meat/Cheese Roll Up Salad

Protein packed low carb keto THM S Salad

$5 Chicken Sausage & Vegetables Grill Meal

$5 Healthy Summer Meal (1)

If you are curious about Trim Healthy Mama, read about how it helped me lose 22 lbs. postpartum here. And if you need a super easy 2 minute Keto microwave egg breakfast, find that simple scramble recipe at this link.

Filed Under: Featured, Main Meal, Plan, Trim Healthy Mama Tagged With: budget meal, cauliflower rice, easy meal, fit mom, healthy, Keto, low carb, THM S, Trim Healthy mama, weight loss

20 Minute Keto Buffalo Chicken Dip Casserole (THM S)

January 9, 2021 by Stacy Craft Leave a Comment

Precooked chicken, wing sauce and ranch make this Keto buffalo chicken dip casserole quick, easy and delicious!

Keto Buffalo Chicken Dip Casserole

Buffalo chicken dip is something I have made so many times that I can do it with my eyes closed. I even included it in this huge list of Keto friendly dips that you can serve with pork rinds. It is a household favorite around here.

The dip is one obsession. The newish Tyson unbreaded buffalo chicken strips are my other obsession. I slapped them together, added a veggie and created this simple Keto buffalo chicken dip casserole that bakes in just 20 minutes. 

(Affiliate Links are used in this post. A small commission may be paid to me at no extra cost to you and that helps to support this page. Please see my disclosures page for additional information.)

Pin Our Most Popular Keto Recipe for Later – Chicken tenders with Salsa Verde Queso “Rice” (A 30 minute meal)

20 Minute Keto Buffalo Chicken Dip Casserole (THM S)

Buffalo Chicken Strips with Buffalo Wing dip Cauli Rice Casserole

Cauliflower rice is combined with traditional buffalo chicken dip ingredients to create a creamy base for this casserole. Next, you layer the super convenient Tyson buffalo strips on top of the cauli rice. Bake it & enjoy. It really is that easy. 

It reminds me of a chicken and rice entree meets buffalo chicken dip appetizer. So so good. 

Here is what you need for this Keto buffalo chicken dip bake:

  • Frozen Cauliflower rice
  • Cream Cheese
  • Wing Sauce
  • Ranch
  • Shredded Cheddar
  • Tyson Unbreaded Buffalo Tenders

And let’s just talk about these Tyson unbreaded buffalo tenders (you’ll thank me later). They are amazing! It is our go to “didn’t cook & have no plan” meal after a busy day. And all my Trim Healthy Mama friends – they are approved and “on plan.”

They are precooked so all you have to do is heat them in the oven or my preferred method, the air fryer. We eat them on salads, low carb tortillas for a quick wrap and even on pasta. 

If you like these buffalo, don’t forget to try the blackened strips too. Just as good! 

Buffalo Cauli Rice Casserole Prepped

Cooking Keto for One or For Two 

I am listing instructions in the recipe for one person and for a couple. 

My sweet husband despises cauliflower rice and won’t try anything that includes it. So I made this just for me. Since it is so easy & virtually any real cooking, I whipped it up for an easy lunch. 

I’ve also added measurements if you want to make it for two. And if your whole family would eat it (my littles won’t eat spicy or cauliflower or ranch or anything HA), you could easily double the couples recipe to get a casserole that would feed 4. 

Assembling the Low Carb Wing Sauce Chicken Casserole 

Preheat the oven to 375 degrees. Spray your casserole dish with olive oil. (This is the casserole dish that I used when making the recipe for one & it works perfectly.)

Add the cauliflower rice, ranch, buffalo sauce, cream cheese and shredded cheese into the casserole dish and mix until combined. 

Ranch & Wing Sauce with Cauliflower Rice

Next, place the Tyson buffalo strips on top of the cauliflower base.

Frozen Tyson Unbreaded Buffalo Strips on Cauli rice

Bake for 18-20 minutes until the chicken is warm and the cheesy cauliflower is bubbling on the sides slightly. 

Serve with fresh celery for scooping up the extra rice!

Wing Sauce Cauliflower dip & Chicken Strips

Check out this Healthy Buffalo Chicken Chili – THM E

I’d love to be Instagram friends! Follow my Low Carb/Keto/THM Food diary here.

Print Recipe
Keto Buffalo Chicken Dip Casserole
Servings
Ingredients
Buffalo Chicken Dip Casserole for 1
  • 2 cups frozen cauliflower rice
  • 2 oz Softened Cream Cheese
  • 2 tbsp Buffalo Wing Sauce
  • 2 tbsp Ranch
  • 1/4 cup Shredded cheddar cheese
  • 4 Tyson Buffalo Unbreaded Tenders
Buffalo Chicken Dip Casserole for 2
  • 4 cups frozen cauliflower rice
  • 4 oz Softened Cream Cheese
  • 1/4 cup Buffalo Wing Sauce
  • 1/4 cup Ranch
  • 1/2 cup Shredded cheddar cheese
  • 8 Tyson Buffalo Unbreaded Tenders
Servings
Ingredients
Buffalo Chicken Dip Casserole for 1
  • 2 cups frozen cauliflower rice
  • 2 oz Softened Cream Cheese
  • 2 tbsp Buffalo Wing Sauce
  • 2 tbsp Ranch
  • 1/4 cup Shredded cheddar cheese
  • 4 Tyson Buffalo Unbreaded Tenders
Buffalo Chicken Dip Casserole for 2
  • 4 cups frozen cauliflower rice
  • 4 oz Softened Cream Cheese
  • 1/4 cup Buffalo Wing Sauce
  • 1/4 cup Ranch
  • 1/2 cup Shredded cheddar cheese
  • 8 Tyson Buffalo Unbreaded Tenders
Instructions
  1. Refer to either the measurements for a casserole for 1 or 2 people to ensure the correct portions. Double the ingredients for 2 if you want a casserole for a family of 4.
  2. Preheat the oven to 375 degrees.
  3. Combine all ingredients except the chicken in a small prepared casserole dish.
  4. Top the buffalo cauliflower mixture with the frozen chicken tenders.
  5. Bake for 18-22 minutes until chicken is hot and the cauliflower rice is lightly bubbly on the outside.

Keto Buffalo Chicken Dip Casserole (1)

Filed Under: Featured, Main Meal, Plan, Recipes, Trim Healthy Mama Tagged With: Buffalo Chicken, Casserole, Dip, Keto, low carb, THM S

7 Day THM No Cook Meal Plan (Drive Thru Sue Approved)

December 27, 2020 by Stacy Craft Leave a Comment

There are always times in life that pop up and make it hard to cook big and elaborate meals. This 7 day THM no cook meal plan will make your life so much easier and it will even work for the most extreme Drive Thru Sue followers.

Free 7 Day THM No Cook Meal Plan

Even before I started Trim Healthy Mama, I loved having no cook or very minimal cook recipes that could feed my family at home but that were easy enough to prepare even on the hardest days. 

On those days where you can’t possibly imagine cooking anything, these meals will keep you on plan and won’t have you in the kitchen cooking all day. 

This 7 day THM no cook meal plan is just what you need for weeks that you know will be busy or even for brand new THM beginners. Keeping it simple is one of the ways that I learned to succeed on THM. 

Affiliate Links are used in this post. A small commission may be paid to me at no extra cost to you and that helps to support this page. Please see my disclosures page for additional information. 

Follow my simple (and often DTS) Instagram THM food diary for more inspiration!

7 Day THM No Cook Meal Plan (Drive Thru Sue Approved)

In this easy 7 day meal plan, you will need to perform very minimal and basic prep in order to prepare these meals. 

And while utilizing pre-prepared items from the grocery store is not as economical as prepping from scratch, this meal plan was prepared with a budget in mind. 

Few special ingredients are used in this meal plan. And while I am certainly not anti special ingredients (they have their place) but you certainly do not need them to be successful on this plan.

A Note on Personal Choice Items

If you are pressed for time, personal choice items are going to save the day a lot! Personal choice items are not bad. They are products that the sisters have approved as being able to fit on plan as an S, FP or E meal but they may not have the most ideal ingredients (not quite as clean, a little more processed etc but the fats/carbs and overall ingredients work).

There is nothing wrong with using these items and they often keep me on plan if I am very busy. For example, a breakfast burrito that my husband makes me on a low carb tortilla that I can eat in the car is way better than stopping at the donut shop! 

If your weight loss stalls, you may want to cut back on some of the personal choice items to see if that is the cause of your stall. If you are nervous about personal choice items, let me put you at ease.

I have eaten PC all the way through my journey and lost 60 lbs after my last baby. This meal plan represents the way that I might choose to eat during a busy season. Yes, there are personal choice items but they certainly are not every meal. 

If it is too many PC for you, just switch those items out for something else. 

Cooking Requirements 

Some meals on this 7 Day THM No Cook Meal Plan don’t even require heating while others require the use of the microwave or one skillet on the stove. 

What I can promise? You won’t be making anything complicated. If there are any pots or pans to wash, it will just be one. No blender, no complicated casseroles with 100 ingredients. 

And while we are at it, let’s talk about what this meal plan is not. It is not a gourmet meal plan that is going to impress your foodie friends. But it is a simple, on plan menu that will help you get through tough times while sticking with Trim Healthy Mama. 

Let’s get started with this free 7 day THM no cook meal plan!

Day 1

THM Easy Meal Plan Day 1 No Cook

Breakfast: Microwave Jimmy Dean Egg Scramble  (or make your own – still simple) and fresh berries (THM S) 
Lunch: Progresso Light Soup & add 1/2 can of green beans to bulk it up (THM FP)
Dinner: Frozen Burger Patty (cooked in Skillet), Serve in a Joseph’s Pita with cheese, lettuce, a few slices of onion and tomato, microwaved bacon if you like, mustard and mayo. Sides: Pork Rinds and a green salad with ranch. (THM S)

Day 2

THM Easy Meal Plan Day 2 No Cook

Breakfast: Love Grown O’s (or Ezekiel Cereal), 1/2 a banana sliced, a sprinkle of an on plan sweetener (I like Monkfruit) and unsweetened almond milk. (THM E)

*this meal is lower in protein than most. If you want to increase it, add some protein powder to the milk or eat some lean lunch meat on the side.
Lunch: Tortilla pizza with a green salad & ranch. (THM S)
Dinner: Tyson Blackened Chicken Tenders (you can sub rotisserie if you can’t find but really try to find it – amazing! I get mine at Target or Kroger), a bunch of Romaine, Ranch dressing – wrap in a Carb Balance Tortilla. Just warm the chicken in the air fryer or oven and pile the rest of the ingredients in the tortilla to make a wrap. You can have pork rinds as a side for some crunch and fresh berries. (THM S)

Day 3 

THM Easy Meal Plan Day 3 No Cook

Breakfast: Stevia Sweetened Instant Oatmeal & half a banana. You could add a few pieces of lean lunch meat or a Two Good yogurt for additional protein if needed.(THM E)
Lunch: Snack Lunch – Nuts, Sweet peppers, Lunch meat or Salami, Cheese (THM S)
Dinner: Black Bean Tacos (THM E)

Day 4

THM Easy Meal Plan Day 4 No Cook

Breakfast: Boiled Eggs (make some at the beginning of the week or buy them boiled), Celery with peanut butter to dip. (THM S)
Lunch: Smoked Salmon roll ups with Greek Yogurt & Berries (THM S)
Dinner: Rotisserie Chicken and frozen microwave non-starchy veggies (the picture shows sauteed veggies in oil which changes this to a light S meal) (FP)

Day 5

THM Easy Meal Plan Day 5 No Cook

Breakfast: Breakfast Burrito (Slice a couple of warmed boiled eggs or scramble them, microwave a few pieces of bacon, sprinkle some shredded cheese and salsa in one Carb Balance tortilla) (THM S)
Lunch: Chef Salad (Make one with your leftover romaine, some deli meat and cheese or grab one from the grocery premade – just avoid croutons. I add Whisps for some crunch). Ranch dressing. (THM S)
Dinner: Baked Sweet potato (cook in the microwave if you want). Add a Light Laughing Cow Cheese wedge and mix with a fork until creamy. Top with rotisserie chicken tossed in wing sauce. Something about the sweet & spicy – so good! Green beans for a side. (THM E)

Day 6

THM Easy Meal Plan Day 6 No Cook

Breakfast: Cottage Cheese Bowl (I would choose an S bowl for this meal but if you are wanting more E’s feel free to opt for an E) The grocery list is for the strawberry/pecan variety.
Lunch: Tuna Salad on Sprouted Bread with carrot sticks and celery. (THM E)
Dinner: Chicken Bacon Ranch Salad – A big plate of romaine, rotisserie chicken, microwaved bacon or bits, cheese if you like, extra veggies like bell pepper, onion or cucumbers & ranch. (THM S)

Day 7

THM Easy Meal Plan Day 7 No Cook (1)

Breakfast: Two Good Yogurt, a piece of whole E fruit (apple, pear, 1/2 banana) OR sprouted toast with light laughing cow and Polaner’s Jelly (or Simply Fruit Jelly). (THM E)
Lunch: Tyson Blackened Chicken tender sandwich on sprouted bread. Use a Light laughing cow as a spread for the bread (and some mustard if you want). Carrot Sticks and Celery. 
Dinner: Crockpot Taco Soup – It is literally an open cans and dump recipe. You add in some leftover rotisserie chicken & you have a super simple warm up meal. Can’t remember to get the crockpot out? Just make it on the stove top! (THM E) If dumping the cans sounds like too much (and depending on your circumstances it just might) just have another can of Progresso Light. 

Easy THM Snacks & Desserts 

This 7 day THM no cook meal plan doesn’t include snacks and desserts but you will certainly want some throughout the week. 

If you are having a busy week or just starting out on Trim Healthy Mama, I would keep snacks and desserts very simple. A strawberry Two Good yogurt with a few on plan chocolate chips makes for an easy dessert. 

Two good Yogurt with Two Good Chocolate Chips

A pear and some lean deli meat is a great snack. You don’t need to prepare a bunch of baked goods to stay on plan. You can, sure. Or you can take advantage of simple combinations or store bought items that make snack time a breeze. 

You could even have a quick bowl of the Stevia instant oatmeal (you will have extras) as a simple afternoon snack. 

These resources may help:

THM On the Go Snacks & Treats that require No Refrigeration – DTS Friendly

23 Store Bought THM Desserts

Substitutions to the DTS Meal Plan 

What if I don’t like certain items on the menu? Can I sub in an item that I like? 

  • Sure, just make sure that it is the same fuel as the rest of the meal so that you don’t unintentionally change the fuel. The THM Food Analyzer app is a great resource to help you make fuel substitutions. 

Adding in Extra Fruits or Veggies 

I tried to make this menu as simple as possible. Feel free to add in extra non-starchy vegetables or berries to any S meal. 

For E meals, you may be able to add in a little more of an E fruit or vegetable. However, in each E meal there is already a carb source. To avoid carb loading, you may want to add non-starchy vegetables or berries if you need to bulk up the meal vs. additional carbs. 

FP veggie ideas that are easy to add to any meal type:

  • Sliced English cucumbers
  • Sliced Bell peppers or Sweet Peppers (because you don’t even have to cut those!) 
  • Pickled Okra 
  • Dill Pickles 
  • Grape Tomatoes (Just not too many in an S)
  • Pre-cut Jicama Sticks 
  • Celery 

Dressing For Salads

In this meal plan, I only listed S salads with ranch dressing. I’m a ranch girl and I don’t stray far from it typically. But feel free to use your favorite dressing on these S salads. 

You can make your own or just look for a dressing that has less than 2 grams of sugar. My favorite is the Bolthouse Farms ranch – find it in the refrigerated section of the grocery store near the bagged salad.

Eating Out 

If you have a busy week, eating out for a meal or two may be necessary. Don’t worry, you can eat on plan while on the go! 

Here is a guide to eating on plan at your favorite fast food restaurants & this guide will help you eat at almost any sit down or take out restaurant.

So go out, buy yourself a couple of rotisserie chickens and lets get ready for an easy, on plan week with Trim Healthy Mama!

Free 7 Day THM No Cook Grocery List 

Here is the grocery list for the 7 day THM no cook meal plan. Print it out and grab the groceries that you need for the week. 

THM-No-Cook-Meal-Plan-Grocery-List

You can click this link to print the grocery list: THM No Cook Meal Plan Grocery List

Enjoying this free 7 Day THM No Cook Meal Plan? We have MORE!

7 Day Family Friendly Frugal Meal Plan

5 Day THM Freezer Cooking Meal Plan

1 Rotisserie Chicken, 5 easy THM Lunches

Trim Healthy Mama Vacation Meal Plan

Free THM Printable Meal Planner

Trim Healthy Mama A to Z – the complete guide to understanding THM & finally sticking with it. 

Free No Cook Trim Healthy Mama DTS Meal Plan

Filed Under: Featured, Plan, Recipes, Trim Healthy Mama Tagged With: Drive Thru Sue, meal plan, no cook, THM, Trim Healthy mama

Sugar Free Muddy Buddies THM S

December 24, 2020 by Stacy Craft Leave a Comment

You might call it puppy chow or maybe muddy buddies. Either way, you know it is a delicious peanut butter and chocolate cereal treat, coated in powdered sugar. 

If you are thinking you can’t have that this year, think again! These sugar free muddy buddies are a THM S recipe. 

Low Carb THM S Muddy Buddies

If you are missing Muddy Buddies this year and want to be able to enjoy a healthier version, this recipe is for you. 

We sub out all the bad stuff for on plan ingredients to create these yummy & sugar free Muddy Buddies. 

(Affiliate Links are used in this post. A small commission may be paid to me at no extra cost to you and that helps to support this page. Please see my disclosures page for additional information.)

Sugar Free Muddy Buddies THM S

THM S Muddy Buddies - sugar free

I have been on a Wasa cracker candy kick the last couple of days. Earlier this week I made some killer Wasa cracker toffee (Christmas Crack) and it was seriously amazing.

Like so good that you need to pin it now so that you don’t forget it. 

Ok, back to the puppy chow. Making this is super easy and if you have made puppy chow before, you can make this in just about the same amount of time! 

What You Need for THM Muddy Buddies 

To make this THM S dessert, you need 6 ingredients. 

  • Wasa Light Rye Crackers
  • Butter
  • Jif No Sugar Added Peanut Butter (Or other on Plan PB – Here is a great list of options)
  • On Plan Chocolate Chips
  • On Plan Confectioners Sugar
  • Vanilla 

Making the Low Carb Muddy Buddies 

Low carb puppy chow is made almost the same way that the sugar loaded version is made. The biggest difference is in prepping the Wasa Crackers. 

Making the “Cereal”

wasa broken for Puppy Chow

You want to break the cracker in half. Next, break each half into half again. Then break each piece in half once more. So you will make each Wasa into 8 pieces. 

I try to keep them all about the same size but just go with it. It doesn’t need to be perfect. 

Tips for Making the Wasa “Cereal” Close to the Regular Recipe

  • I tried cutting them (ya know to get equal looking pieces because the perfectionist in me wanted them to look better). Don’t do that. It makes a big mess and it is just a lot easier to break it with your hands. I do think it tastes better in smaller pieces so try and get them as uniform as possible. 
  • Only use about 3/4 of the Wasa package. I feel this way when using Chex cereal too but it is particularly important for the Wasa recipe. You want good peanut butter & chocolate coverage on each cracker piece. If you use the entire package of crackers, you won’t get that. 

Broken Wasa Cracker Pieces

Make the Peanut Butter Chocolate Coating

Sugar free peanut butter, chocolate & Butter

Melt the peanut butter, chocolate chips and butter in a medium saucepan over low heat until melted and smooth. Add the vanilla and pour over the broken Wasa crackers. 

Using a spatula carefully cover all of the Wasa pieces. 

Wasa Crackers covered in Chocolate & Peanut BUtter

Coat The Crackers with Confectioner’s Sugar

Add the Swerve powdered sugar and the chocolate covered Wasa into a gallon ziplock bag. Seal the bag and shake until most of the sugar is covering the crackers. 

Remove the sugar free muddy buddies from the bag and spread out on a large sheet of wax paper to dry. 

It takes about an hour. 

Store in an air tight container or a zip bag. 

THM S Sugar Free Puppy Chow Wasa MixTHM S Sugar Free Puppy Chow Wasa Mix

Serving Size

1 Wasa Light Rye cracker is permitted in an S setting. If you break your crackers into 8 pieces, the will be your serving size. 

It doesn’t seem like much but they are quite satisfying so make yourself a plate of 8 pieces and enjoy!

More On Plan Low Carb/THM S Sugar Free Treats: 

Keto Peanut Butter Bars (THM S) 

Low Carb Peanut Butter Pie (THM S) 

Pumpkin Cheesecake with Pecan Crust (THM S)

Christmas Crack – Wasa Cracker Toffee (THM S) 

Print Recipe
Sugar Free Muddy Buddies (THM S / Low Carb)
Servings
Ingredients
  • 3/4 Pkg Wasa Light Rye Crackers
  • 1 Cup Sugar Free Chocolate Chips
  • 1/2 Cup Jif Sugar Free Peanut Butter
  • 1/4 Cup Unsalted Butter
  • 1 Cup Swerve Confectioners Sugar
  • 1 tsp Vanilla
Servings
Ingredients
  • 3/4 Pkg Wasa Light Rye Crackers
  • 1 Cup Sugar Free Chocolate Chips
  • 1/2 Cup Jif Sugar Free Peanut Butter
  • 1/4 Cup Unsalted Butter
  • 1 Cup Swerve Confectioners Sugar
  • 1 tsp Vanilla
Instructions
  1. Break 3/4 of a package of Wasa crackers. You will want to break each cracker in half, each half in half again & then that half should be broken once more. (Each Wasa will be broken into 8 pieces)
  2. Melt the butter, peanut butter and chocolate chips in a medium saucepan over low heat. Stir frequently.
  3. Once the chocolate/peanut butter mixture is melted and smooth, add the vanilla and remove from heat.
  4. Pour the chocolate peanut butter mixture over the cracker pieces.
  5. Place the chocolate covered crackers into a gallon ziplock bag and dump in the Swerve Confectioner's sugar.
  6. Shake the bag until most or all of the confectioner's sugar is covering the crackers.
  7. Lay the crackers out on a piece of waxed paper so that the crackers can dry. This typically takes about an hour.
  8. Please the Sugar Free Muddy Buddies into an airtight container or bag to store.
Low Carb Puppy Chow

Filed Under: Desserts, Featured, Holiday Treats, Trim Healthy Mama Tagged With: dessert, low carb, muddy buddies, puppy chow, sugar free, THM S

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