The Easy Way to Eat Right!

October 30, 2019


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6 Tricks To Avoid Treats This Halloween

  1. Stick To Your Regularly Scheduled Sneals®:  Don’t be tempted to skip a few Sneals® on Halloween so you can bank your calories for those sweet treats that are sure to head your way. The worst thing you can do is not eat; if you’re hungry you will have no willpower to resist. Instead eat your usual Sneals® during the day with a high protein Sneal® right before the Halloween festivities begin. If you feel full you will not be as likely to go overboard on the treats.
  2. Be The 'Boring' House On The Block:  If you are the kind of person who will eat whatever is around the house, don’t set yourself up for failure by stocking up on candy. Have you considered passing out non-candy goodies? Perhaps from the dollar store, toys, temporary tattoos, sticker, etc. Or healthier options like boxes of raisins or nuts? You might get some kids thinking you’re not the coolest house on the block but at least their parents will like you!
  3. Buy Your Candy Last Minute:  Buy your candy the day of Halloween, that way you are not tempted to dip into the candy stash on a daily basis. Also don’t buy your favorite candy, buy candy you don’t particularly like that way you’re not lured in, if you are a chocolate fan then go for the gummy or tart candies.
  4. Take Control:  Okay, yes it is Halloween, a holiday dedicated to treats. In order to survive this holiday without derailing your diet, control your binge. Make it exact, 'you’ll only have three ‘fun-sized’ candies the entire night.' Then you can spread them out or have them all at once. If you have a plan you’re most likely to stay in control.
  5. Limit Mindless Eating:  Are you going to a Halloween party where there is sure to be endless treats? Keep your hands busy, your purse in one and a glass of water in the other. If your hands are full they are not going to be grazing the candy bowls or buffet. This will significantly reduce your temptation to nibble.
  6. For Those of You Who Do Splurge–Bounce Back:   If you are in a sugar coma on November 1st, don’t freak out! One day will not hurt you; it is the mind set that triggers the mental game of, ‘I blew it’ that can lead you to ditch your diet. You just need to recover, make sure to stick to your six healthy Sneals® the next day and drink plenty of water and you will be ok.
September 27, 2019


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Smartbun® Recipes

Our NEW Smartbuns® are gluten-free, 76 calorie burger bun with 10 grams of protein per bun and is high in fiber and Omega-3 fatty acids. Make fun food part of a healthy diet with these 5 Smartbun® recipes!

Smartbun® Burger

Smartbun® Burger

Recipe makes 1 serving

Calories 249, Total Fat 9.5g, Carbohydrates 20g, Protein 28.5g, Fiber 12g, Net Carbs 8g.


  • 2 slices Jennie-O Bacon Turkey Extra Lean 95% Fat Free
  • 3oz Ground Beef Sirloin Burger, 90% Lean
  • 1 Smartbun®
  • 2 slices Red Onion
  • 1 lettuce leaf
  • 2 slices Sharp Cheddar Cheese, Fat Free
  • Walden Farms Ketchup


  • Using the BBQ, Stovetop or George Foreman grill, cook your burger to your preferred "degree of doneness" and seasonings. 
  • Meanwhile, slice lettuce, tomato and onion. 
  • Add cheese slices to burger patties a few minutes before your burger is complete.
  • Assemble your burger within your Smartbun® and don't forget to add our Walden Farms ketchup for additional flavor.

Smartbun® Breakfast Sandwich

Skinny Breakfast Sandwich

Recipe makes 1 serving

Calories 221, Total Fat 8.5g, Carbohydrates 19g, Protein 28g, Fiber 12g, Net Carbs 7g.


  • 2 slices Jennie-O Bacon Turkey Extra Lean 95% Fat Free
  • 1 Jimmy Dean Fully Cooked Turkey Sausage Patty
  • 1 Smartbun®
  • 2 large egg whites 
  • 1 slice American Cheese, Fat Free


  • Cook turkey sausage patty and bacon as directed on packaging.
  • Cook egg whites over medium high eat on stove.
  • Stack it up on your Smartbun® and put back on the stovetop and heat until cheese has melted. 

BBQ Pulled Chicken Sandwich

BBQ Pulled Chicken

Recipe makes 2 servings 

Calories 200, Total Fat 6g, Carbohydrates 16g, Protein 33g, Fiber 12g, Net Carbs 4g.



  • Place chicken breast and 1/2 bottle of Walden Farms BBQ sauce into a small crockpot. 
  • Cook on low for 4 hours or high for 7, until the chicken can be shredded with a fork.
  • Dish out 1/2 the shredded chicken onto each bun and top off with additional bbq sauce as desired. 

Tuna Melt Salad Sandwich

Tuna Melt Salad Sandwich

Recipe makes 1 serving

Calories 225, Total Fat 6g, Carbohydrates 22g, Protein 35g, Fiber 13.5g, Net Carbs 8.5g.


  • 3 oz Tuna, in water
  • 1 slice Sharp Cheddar Cheese, Fat Free
  • 1 Smartbun®
  • 2 slices of Tomato
  • 1/2 Celery Stalk, chopped
  • 1/2 Green Onion, chopped
  • 3 tbsp Walden Farms Honey Mustard Mayo
  • 1/4 tsp Lemon Juice
  • Salt & pepper to taste
  • Preheat oven to 400°F.
  • Combine tuna salad ingredients (tuna, celery, onion, mayo, lemon juice, salt & pepper) in a small bowl and mix well.
  • Place the Smartbun® halves on a baking sheet and broil 2-3 minutes or until they start to brown. Remove from the oven.
  • Divide the tuna mixture over the buns.Top with tomato slices and cheddar cheese.
  • Bake 10-15 minutes or until cheese is melted. Broil 1 minute if desired.

Grilled Chicken Sandwich

Grilled Chicken Sandwich

Recipe makes 1 serving

Calories 196, Total Fat 6g, Carbohydrates 17g, Protein 33g, Fiber 12.5g, Net Carbs 4.5g.


  • Grill chicken breast on George Foreman grill or BBQ. 
  • Stack all ingredients onto Smartbun® and top with any of our Walden Farms condiments for additional flavor. 
May 10, 2019


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Celebrate Mother’s Day Brunch Style

This Mother’s Day, ditch the high priced, high calorie brunch specials and spoil the moms in your life with one of these delicious and healthy, protein-packed recipes all made with our FlapJacked Buttermilk Protein Pancake & Baking Mix. 

Easy Savory Crepes


Recipe makes 4 servings, 2 crepes per serving.

Calories 161, Total Fat 5.5g, Protein 14g, Carbohydrates 14g, Fiber 3.5g.


  • 1/2 cup FlapJacked Buttermilk Protein Pancake & Baking Mix*

  • 1/2 cup FlapJacked Buttermilk Pancake & Baking Mix*

  • 1/2 tsp honey

  • 1/8 tsp salt

  • 1 cup almond milk

  • 1 egg + 1 egg white

  • 1 tbsp green onion

  • 1/2 cup grape tomatoes

  • 1/2 sliced avocado

  • 2oz smoked honey turkey breast

  • 1/4 cup non-fat greek yogurt

  • Instructions: 

  • Place Baking Mix, honey, salt, eggs, and almond milk in blender and puree mixture until smooth and bubbles form on the top (about 30 seconds).

  • Add green onions and let mixture sit for 15 minutes. Prior to cooking, give a little stir.

  • Heat a 8" non-stick skillet over medium-low heat. Lightly spray pan with non-stick spray.

  • Add 1/4 cup batter and swirl in pan to cover bottom of skillet. Cover and cook until bottom of the crepe is golden brown and looks dry on top (2-3 minutes).

  • Loosen the edge of the crepe with a rubber spatula then with your fingers, quickly flip. Cook for an additional 1 minute and remove from pan.

  • Place cooked crepe in a covered dish and repeat until batter is gone.

  • Fill with desired fillings and ENJOY!

Spinach & Mushroom Quiche Cups


Recipe makes 6 servings, 2 quiche cups per serving.

Calories 224, Total Fat 10.5g, Protein 18g, Carbohydrates 11g, Fiber 2.5g.


  • 1–1/4 cup FlapJacked Buttermilk Protein Pancake & Baking Mix*

  • 1/2 cup water

  • 1 tbsp olive oil

  • 1/2 cup white mushrooms (chopped)

  • 1/4 cup diced red onion

  • 2 cups (fresh) baby spinach leaves

  • 4 eggs +4 egg whites

  • 1/4 cup almond milk

  • 6 pieces turkey bacon, cooked & chopped

  • 1/3 cup shredded Swiss cheese

  • salt & pepper to taste

  • Instructions: 

  • Put FlapJacked mix and seasoning in a bowl and whisk together. Add in water and stir until you have a thick, sticky dough. Place in the refrigerator.

  • Place a large skillet over medium heat.

  • Add the oil, mushrooms, onion, and season to taste with salt and pepper. Cook until onion are soft and the mushrooms are dry and lightly browned (10 minutes.)

  • Add in spinach, stir and remove from heat (until slightly wilted). Set aside to cool slightly.

  • Remove the dough from the refrigerator and cut into 12 equal pieces.

  • Lightly coat a 12-cup nonstick muffin pan with nonstick cooking spray.

  • Heat oven to 375˚F. Press and flatten each piece of dough against the rim of the cups of the muffin tin (the dough should fill out about half of the cup) and set aside.

  • Whisk the eggs, egg whites, milk, and a pinch of salt and pepper until well combined. Stir in the cheese and chopped bacon, followed by the mushroom, onion and spinach mixture.

  • Pour the egg mixture evenly between the muffin tins, filling each about halfway.

  • Place in the oven and bake for about 20 minutes (until quiches are golden brown on top and set in the middle).

  • Remove from the oven and let the pan cool for 10 minutes. Serve and ENJOY!

April 01, 2019


Posted in

Chili Lime Taco Salad

This taco salad is loaded with all your favorite taco fixings. There's juicy chicken cooked in delicious taco seasoning, tomatoes, corn, black beans and protein-packed, crunch chili lime tortilla chips. So much texture and flavor in every bite. To top it off it only takes 15 minutes, great for easy lunches or a healthy quick dinner everyone is sure to enjoy!

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March 28, 2019


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Something On A Stick Day

Today is "Something on a Stick Day!" Yeah, we had no idea that existed either, but we’re celebrating (why not?) with four recipes you can put on a stick. After all, if the internet declares this a special food day, who are we to ignore it? Any excuse to celebrate with delicious recipes is ok by us! Enjoy!

Low Carb Salad On A Stick, Italian Style


Recipe makes 2 servings, Per serving (2 skewers):

Calories 114, Total Fat 7.5g, Protein 8g, Carbohydrates 7g.


  • 4 cups romaine lettuce, chopped into large chunks (1 bag of chopped romaine lettuce will work)

  • 8 large black olives, pitted

  • 8 small cherry tomatoes or grape tomatoes

  • 6 slices of reduced-fat salami, each slice cut into fours, see shopping tips

  • 8 teaspoons Walden Farms Italian Dressing

  • 2 teaspoons Parmesan cheese

  • 4 wooden, bamboo or other disposable skewers (such as plastic)

  • Instructions: 

  • To make each salad stick:
  • Place 1 little triangle of salami on wooden stick.
  • Make a small stack of lettuce (about ¼ cup of lettuce) and thread onto stick.
  • Next, add 1 olive
  • Add 1 more stack of lettuce
  • Add 1 tomato
  • Repeat these steps two more times ending with 2 triangles of salami on top
  • Place on serving plate. Drizzle each with 2 teaspoons salad dressing and sprinkle ½ teaspoon Parmesan cheese on each.
  • These can be prepped in advance and stored in the refrigerator. Drizzle the dressing and sprinkle with cheese just before serving.


    Bourbon Chicken Skewers

    Recipe makes 4 servings, 2 skewers is one serving.  

    Calories 225, Protein 23g, Total Fat 5g, Carbs 18g.


    • 1/3 Cup Walden Farms Calorie Free BBQ Sauce

    • 2 Tablespoons Brown Sugar

    • 2 Tablespoons Bourbon

    • 1/8 Teaspoon Salt

    • 1 Teaspoon Apple Cider Vinegar

    • 1 Tablespoon Reduced Sodium Soy Sauce

    • 1 Pound Skinless, Boneless Chicken Thighs, Cut Into 1 inch Chunks

    • 1 Medium Zucchini, Cut Into 1 inch Thick Pieces

    • 4 Green Onions, Cut Into 2 inch Long Pieces


    • In a small saucepan, combine BBQ sauce, brown sugar, bourbon, soy sauce, vinegar, and 1/8 tsp. salt. Bring to a boil; reduce heat and simmer 3-5 minutes or until thickened; remove from heat.

    • On eight 8-10 inch skewers, alternately thread chicken, zucchini, and green onions, leaving 1/4 inch between the pieces.

    • Brush with sauce mixture.

    • For a charcoal or gas grill, grill skewers on the rack of a covered grill directly over medium heat for 5 minutes. Turn and brush with remaining sauce. Grill 5-7 minutes more or until chicken is no longer pink, turning occasionally.

    Chicken Veggie Skewers W/ Macaroni & Cheese


    *Serves 2 

    Per Serving: Calories 322, Protein 38g, Total Fat 2.5g, Carbs 20.5g, Fiber 2.5g


    • 1 Pkt. CarbEssentials Macaroni & Cheese

    • 1/4 tsp garlic powder

    • 1/2 tsp Italian seasoning

    • 1/4 each yellow, red, & green bell peppers, chopped

    • 1.5 cups skinless chicken breast, chopped

    • bamboo skewers

    • 1/2 tbsp extra-virgin olive oil


    • Cook CarbEssentials Macaroni & Cheese according to packaging instructions.

    • In a bowl, whisk together olive oil, garlic powder, Italian seasoning & a pinch of salt & pepper.

    • Add bell peppers & chicken, toss with tongs until coated.

    • Thread the chicken and bell peppers onto skewers.

    • Heat a large grill pan over medium heat. Add skewers to pan and cook until chicken is charred and peppers are tender, 4 minutes per side.

    • Remove from pan. Plate skewers and serve with CarbEssentials Macaroni & Cheese.



    Per Serving (3 sticks): Calories 183, Carbs 9g, Protein 22g, Total Fat 5.5g


    • 1 Eat Me Guilt Free Chocolate Brownie

    • 1 Eat me Guilt Free Blondie Vanilla Brownie

    • 4 Strawberries


    • Divide brownies into six pieces each.

    • Cut strawberry into three pieces.

    • Set aside

    • Layer on kabob as follows: strawberry slice, Blondie Vanilla Brownie, strawberry, Chocolate Brownie and strawberry.

    • Repeat on each of the six kabobs.

    March 12, 2019


    Posted in

    National Pancake Day

    You don't have to give up your morning flapjack indulgence to lose weight; just take out your spatula and frying pan and whip up some healthy pancakes at home! These healthier pancake recipes can help you achieve the summer body you crave! Enjoy National Pancake Day with these protein packed pancake recipes and treat your tastebuds without derailing your weight loss efforts!

    Rainbow Pancakes


    *Serves 4 

    Per Serving(3 pancakes): Calories 68, Protein 7g, Total Fat 1g, Carbs 8g,



    • In a large bowl, whisk FlapJacked mix, water and vanilla until combined. Divide batter into 6 small mixing bowls.

    • Stir a few drops of food dye into each bowl and continue adding drops until a vibrant color is achieved. Repeat until you have red, orange, yellow, green, blue and purple.

    • Heat a nonstick frying pan or griddle over medium-low heat. Pour roughly 2 tablespoons of batter per pancake. Cook until the bubbles begin to pop.

    • Flip and cook for an additional 45-60 seconds.

    • Remove from pan and repeat until all the colors have been used. Stack the pancakes in the color order of a rainbow and enjoy!

    Dutch Baby Protein Pancakes


    *Serves 4

    Per Serving: Calories 235, Protein 17g, Total Fat 10g, Carbs 15g, Fiber 2.5g



    • Pre-heat oven to 425˚and set cast iron skillet inside to warm up.

    • Combine pancake mix, eggs, milk, splenda, salt, vanilla in a blender. 

    • Blend until combined, creating a smooth and thin batter.

    • Take iron skillet out of oven. Add butter, allowing to melt and coat the skillet. 

    • Once coated, pour batter into skillet and put back into the oven. Bake for 18-25 minutes or until the edges are golden and puffed, and the center is cooked through. 

    • Top to your hearts desire, top with your favorite Walden Farms Fruit Spread or Syrup.

    Vanilla Blueberry Pancakes

    Recipe makes approximately 4 pancakes.  

    Per Recipe: Calories 249, Protein 37g, Total Fat 3g, Carbohydrates 21g, Fiber 1g.



    • In a mixing bowl, combine the pudding and pancake mixes; add egg whites, blueberries (thaw first if frozen) and water; stir until combined.

    • Coat a pan with nonstick cooking spray and place over medium-high heat.

    • Spoon 1/4 of the batter into pan, cook until slightly browned then flip to cook the other side. Repeat with rest of batter.

    • Enjoy with Walden Farms Calorie Free Pancake Syrup

    February 28, 2019


    Posted in

    National Chili Day

    Who doesn't love a big bowl of hot chili on a cold rainy day? Chili is the ultimate cold-weather comfort food. More than simply delicious, all of our healthy chili recipes are easy and are often made with ingredients you already have on hand. What's more, chili is an easy freezer meal you can make on a slow weekend to have on hand for those busy nights. Celebrate national chili day with these simple recipes to make your favorite chili recipes healthier but still hearty and satisfying! 

    Hearty Chicken Chili

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    *Serves 2

    Per Serving: Calories 297, Protein 31g, Total Fat 6g, Carbs 29g, Fiber 7g


    • 1/2 lb ground chicken breast

    • 1/2 onion, chopped

    • 1/2 green bell pepper, chopped

    • 1/2 jalapeno, chopped

    • 1 tsp. minced garlic

    • 1/2 tbsp. ground cumin

    • 1/4 tsp ground coriander

    • 1/2 can low-sodium pinto beans, drained & rinsed

    • 1/2 can diced tomatoes, undrained

    • 1/2 cup salsa


    • Spray large saucepan with cooking spray.

    • Cook chicken and onion over medium-high heat for 5-7 minutes, stirring constantly to break up chicken. Return chicken to pan.

    • Stir in bell pepper, garlic, chili powder, and cumin, and cook for 5 minutes, stirring occasionally.

    • Add remaining ingredients and bring to a boil.

    • Reduce to simmer, cover and cook for 20 minutes.

    Slow Cooker 3-Bean Chili

    Recipe makes 4 servings, serving size is 1 cup.  

    Calories 231, Protein 19.5g, Total Fat 5g, Carbohydrates 27.5g, Fiber 8g.


    • 1/2 Pound (8 oz) 99% Lean Ground Turkey Breast

    • 1/2 Small Onion, Chopped

    • 1/2 (14 oz) Can Diced Tomatoes, Drained

    • 1/2 (8 oz) Can Tomato Sauce

    • 1/2 (2.25 oz) Can Chopped Chilies

    • 1/2 (7.5 oz) Can Chickpeas, Drained

    • 1/2 (8 oz) Can Black Beans, Drained

    • 1/2 (8 oz) Can Small Red Beans, Drained

    • 1 Tablespoon Chili Powder

    • 1/2 Teaspoon Cumin

    • 1/4 Cup Chopped Red Onion (for topping)

    • 1/4 Cup Chopped Fresh Cilantro (for topping)


    • Brown turkey and onion in a medium skillet over medium-high heat until cooked through. Transfer to the slow cooker with the beans, chilies, chickpeas, tomatoes, tomato sauce, chili powder, and cumin; mixing well.

    • Cook on high 6 to 8 hours or low for 10 to 12 hours.

    • Garnish with red onions & cilantro.

    Warm-Me-Up Turkey Chili


    *Serves 4

    Per Serving: Calories 272, Protein 30g, Total Fat 4g, Carbs 38g, Fiber 12g


    • 1 tablespoons olive oil

    • 1/2 pound ground turkey

    • 1/2 cup chopped onion

    • 1/2 cup celery stalks, chopped

    • 1/2 cup green or red bell pepper, seeded and chopped

    • 1/2 cup poblano chile peppers, seeded and chopped

    • 3 tsp minced garlic 1 tablespoons ground cumin

    • 1/2 tablespoon chili powder

    • 1/2 tablespoon dried oregano dash of crushed red pepper

    • 1/2 can (28oz) tomato puree

    • 1 cans (28oz) diced tomatoes

    • 1/2 can (15oz) black beans, rinsed and drained

    • 1/2 can (15oz) can pinto beans, rinsed and drained


    • In a large pan heat oil over medium-high heat.

    • Add ground turkey; cook and stir until browned.

    • Remove half of the turkey. Add onion, celery, peppers and garlic. Cook for 5–6 minutes or until the onion is tender, stirring occasionally.

    • Stir in cumin, chili powder, oregano, crushed red pepper and salt. Cook and stir for 2 minutes more.

    • Return turkey to pan. Add tomato puree and undrained tomatoes to pan; stir to combine. Bring to boiling; reduce heat.

    • Simmer, covered, for 30 minutes, stirring occasionally. Stir in the drained black and pinto beans. Simmer, covered, for 10 minutes more. Season to taste.

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    Note: Some flavors may not be available in every size.