Cookin' with Chris 👨‍🍳

Big Breakfast Cookie

Not really a recipe, but an experiment with some ideas.

Kinda funny, if I said to eat a big cookie for breakfast, the nutrition Nazis would freak out. (Well, maybe not the IIFYM Nazis.) But this cookie is made mainly with oats, milk, and protein powder – perfectly good breakfast foods.

It goes both ways if you think about it. Most of IHOP’s breakfast menu is dessert: pancakes and waffles made with sugar then covered in powdered sugar and drenched in liquid sugar. Basically the same ingredients as cupcakes. But no one freaks out about having 13 cupcakes for breakfast in that case. Anyway…

This cookie is made with oat flour, coconut flour, monk fruit sweetener, vanilla Metabolic Drive protein, collagen powder, 100% dark baking chocolate, and unsweetened almond milk. The topping is chocolate Metabolic Drive, just enough water for a frosting texture, and a spoonful of sugar-free raspberry preserves, topped with almonds.

Not a bad grab n’ go breakfast. The winner here was the topping, so I’ll work on some full recipes using that kind of combo. Super good after it sets in the fridge.


BBQ Chicken Pizza (Healthed Up)

It’s so hard to eat healthy and stay lean. Kale salad and soy water. That’s literally all you can eat for the rest of your life…

Yeah, that’s sarcasm.

This is my healthed-up BBQ chicken pizza. I use the wheatless Nudo crust. By far the best crust out there because it rises. Then I add sugar-free BBQ sauce. I like this one. Top with diced chicken breasts, chives, and a little organic cheese and you’re good to go.

I used to use fat-free cheese to save on calories, but honestly I had to use three times as much to even get a hint of cheese flavor. Now I just buy the good stuff and use less. Pretty sure fat-free cheese doesn’t contain much actual cheese anyway. It’s a “cheese-like product,” legally speaking. Yummy.


Love, and going to try this!

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@Chris_Shugart have you guys tried It’s Skinny Pasta? I’ve had the Angel Hair and Fettucine and they’re surprisingly good.

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No, haven’t tried a Konjac\Glucomannan based pasta yet. Always been curious about them. Calories are virtually nonexistent. I’ll pick some up, thanks!


Zero net carb pasta? Sign me up.

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Hey Chris, just curious, I know the methods dont seem to matter, but we just got one of those fancy outdoor griddles. Do you have any suggested lunch or dinner recipes to try on it? Is there a Shugart friendly smash burger? Or a nice chicken / veggie recipe that lines up nicely?

Yes, looks tasty! One question - love the recipes, but typically the macros are included. If they weren’t calc’d , no problem. But if simply an oversight, would love to see the breakdown!

Thanks in advance, -Aaron

Regarding Konjac pasta, I found I literally could NOT digest it. I’d end up passing it whole through my system. So it meant needing to either chew a LOT or cut up the pasta stupidly small. It didn’t seem worth it in the end…pun partially intended.

I don’t really have any recipes for outdoor griddles or grills. Used one daily at one time, but after moving I never got back into it. My favorite thing used to be simple: sliced zucchini and yellow squash. Just a spray of oil, salt and pepper, maybe onion and garlic (granulated), and let them sizzle.

Looked something like this:


I’m hit or miss when it comes to calories and macros, mainly because I don’t count them. After years of doing it, I just don’t need to anymore. (And it doesn’t matter much if you follow a few basic eating guidelines.) Plus there are a lot of variations and options that would change up the numbers. I include macros occasionally, but man, it sucks the fun out of doing a recipe thread/blog.

Thanks for your input. I’ll give them a shot eventually. I think I first saw this in Japanese noodle form, sold in wet packs. Glad to know what to watch out for. I mean, if you didn’t know and started sh!tting something that looked like worms, it would be… distressing.

Kinda like that time we thought our dog was pooping blood and then remembered that he’d partially eaten a pair of Dani’s red panties.


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Tip: Make friends with fishermen

This fresh-caught trout was amazing. (Thanks, handyman Jack.) Went for Baja tacos using Siete grain-free tortillas. You can get them HERE made of cassava or almond.


Much appreciated, and yes those are some good points … macros, even on printed labels, are never 100%!

Look forward to trying this recipe! Thanks again for sharing…

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Those “miracle noodles”, especially the ones in the wet packs, have a much different flavor than just straight up pasta does too.

Quest had one a while back and it was very, very “brine-y”, smelled like the ocean when I used it.

My wife bought a few of a different brand a few weeks ago and if they were as good as regular old pasta she would have finished the whole lot by now but they are still there. She said they would work best with an Asian flavor profile, not Italian (so think Pad Thai instead of pasta marinara)

As always there’s no such thing a free lunch, or in this case a calorie free one with no trade offs.


Protein Popsicles

Busy busy busy, so here’s one from the T Nation archives.



  1. In a bowl, whisk protein powder into kefir until smooth.
  2. Pour into popsicle molds.
  3. Freeze for a few hours.
  4. No really, that’s it. You can eat one now.

Yield: 4-5 bars

Options: This is where you can have some fun. Add some no-sugar-added chocolate chips or a tablespoon of powdered peanut butter. Use vanilla protein powder and add berries, sliced banana, mandarin orange, black cherries, or thinly sliced strawberries. The combos are endless.


  • Serving: 1 bar (without options)
  • Calories: 135
  • Protein: 20-25 grams
  • Carbs: 6 grams
  • Fat: 1 gram



Dani whipped up a strawberry variation of her baked oat cake (loaf style) this weekend. Amazing.

Here’s the original:


High-Protein Peanut Butter Cups

These things are decadent, have no added sugar, and over 20g of protein per cup. This was my second attempt at making these. I have one more idea to try to make them even better, but here’s what I have so far (which is pretty damn good).


• 5 scoops Metabolic Drive
• 1/4 cup of nut butter (I used almond, but peanut works)
• 1/4 cup of powdered peanut butter (like PB2)
• 1/4 cup low-calorie sweetener of choice + 1-2 tablespoons (I used monk fruit, but Splenda works)
• 1/3 cup milk + a little extra (I used almond)
• 100% pure cacao baking chocolate or stevia chocolate chips (see below)
• Coconut oil or MCT oil (see below)


First make the filling:

Add protein powder, powdered peanut butter, sweetener, nut butter, and milk to a bowl. Mix it up. Your hands work best and, yes, this is very sticky. Add a small amount of additional milk as needed until you like the texture and all the protein powder is dissolved.

Now make the chocolate coating:

Add chopped-up baking chocolate bar or chocolate chips to a bowl along with a little coconut oil. Microwave for 30 seconds, stir it, and nuke it again as needed until melted. Add the additional 1-2 tablespoons of sweetener and stir. You may not need that if using pre-sweetened chocolate chips.

I didn’t give amounts for these because it depends on the size of your cups and whether you like a thick or thin chocolate coating. I started with about half a bar of baking chocolate for 7 cups. If you’re using stevia chocolate chips, well, you’ll figure it out. This ain’t rocket surgery.

Now put it all together:

  1. Using silicone cupcake cups (paper sticks too much), add a spoonful of melted chocolate to the bottom of each cup and swirl it around a little.

  2. Add the nut butter filling. It’ll look like this:

  1. Add the rest of the melted chocolate to the top.

  2. Freeze or refrigerate. The coconut oil will help set the chocolate.

  3. Store in fridge. They get gooey fast when they’re not cold.

One More Idea

Next I’ll try using all powdered peanut butter and no actual nut better. That would lower the calories and maybe provide an even better texture. We’ll see. If you try it, let me know! Also, I’ll use a thicker coating of chocolate for the bottom and top. This will keep them together better.

NOTE: This is for @T3hPwnisher since I disappointed him with “peanut butter cup” cream of buckwheat. :laughing:



Figured this might fit in with the thread here: I made Metabolic Drive waffles

2 scoops of Metabolic Drive
2 egg whites
2 teaspoons of baking powder
Salt and pumpkin spice to taste

Whisk the batter together, pour in waffle iron, cook until done. Made enough batter for 5 waffles, but I was short on time so I made 4 and topped them with the remaining batter. I used Vanilla Metabolic Drive, but chocolate would be great for a choco-taco.


Heck yeah! Those look amazing!

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