1. Oopsie Chicken Burger with sweet potato fries and homemade ketchup

All Ingredients:

  • 100g cream cheese
  • 3 eggs
  • Chicken breast
  • 1 tsp Coconut oil
  • Olive oil
  • Cucumber, tomato, onion
  • Mustard, ketchup (self made & healthy)
  • Spices like paprika, curry, garlic powder, salt, black pepper
  • Sweet potatoes
  • 2 tbsp Honey
  • 50 ml Apple cider vinegar
  • 50ml water
  • 1 can Tomato paste

Ingredients for the bread:

  • 100g cream cheese
  • 3 eggs


  1. Separate the eggs and whisk the egg whites completely stiff – most important step.
  2. Mix the yolk with the cheese and fold in slowly under the egg whites.
  3. Create 6 small round breads onto a baking sheet and put it in the oven at 180°C for about 15-20 min. Do not open the oven in between otherwise the bread won’t rise enough.

 Ingredients for the sweet potato fries:

  • Sweet potatoes

  • Spices: garlic powder, salt, black pepper, curry powder, paprika powder

  • Olive oil


  1. Peel and cut the potatoes in small strips. Put them in a bowl, sprinkle with olive oil and all the spices and mix everything together.
  2. Bake in the oven at 180°C as well for about 15-20 min. 

Ingredients for ketchup:

  • 1 can tomato paste

  • 50ml apple cider vinegar

  • 50ml water

  • 2 tbsp honey

  • 1 tsp garlic powder

  • 1 tsp mustard

  • Salt to taste


  1. In a bowl mix all ingredients until combined. Now you can refrigerate the mixture in a jar or something and you can use it one week after the making.

Season your chicken with salt, pepper, paprika and curry or whatever kind of flavour you prefer, cook them in coconut oil from both sides until golden brown. Place some salad on one bread, add chicken and any veggies you like to (I used cucumber and onion) as well mustard or ketchup and last but not least another piece of bread.

2. Peanut Butter- Banana-Sandwich in a chocolate and nut coating


  • 1 Banana
  • dark chocolate
  • Peanut butter
  • Crushed nuts


  1. Cut the banana in half lengthwise and crosswise.
  2. Add peanut butter on one side and place the other half on top to create a sandwich.
  3. Melt some chocolate, cover the sandwich completely and sprinkle crushed nuts all over.
  4. Place in the freezer for 30 min and enjoy. These are a great alternative to Snickers as well.

3. Hazelnut-Peanut Butter-Chocolate


  • 75g Dark Chocolate
  •  4 Tbsp Peanut Butter
  • Handful of Hazelnuts


  1. Lay out a plastic box with parchment paper.
  2. Melt the chocolate and fill in the box, make sure to cover the whole bottom.  
  3. Add some peanut butter and swirl it to create a nice marble pattern.
  4. Finally add some hazelnuts and press into your chocolate mixture.
  5. Chill in the freezer for at least 20 minutes and that’s it!  A simple, delicious and clean treat. 

4. Roasted Chickpeas


  • 1 can chickpeas

  • Olive oil

  • Garlic salt

  • Paprika powder


  • Drain the chickpeas and dry a bit with a tissue.
  • In a bowl, mix chickpeas, olive oil, garlic salt and paprika powder to your liking – you can even switch the seasoning up if you prefer something else.
  • Place chickpeas onto a baking sheet and make sure they are not layered.
  • Bake 10 min in the oven at 160°C, then turn them and bake for another  10 min.
  • Repeat this step until they get crunchy. I left mine in the oven for about 45 min. 

5. Healthy Mini Cakes


  • 200g apple sauce

  • 1 tsp coconut oil

  • 1 cup ground almonds

  • ½ cup coconut flour

  • 1 tsp vanilla extract

  • 2 tsps cinnamon

  • 3 eggs

  • Topping (optional): greek yogurt, dark chocolate chips


  1. Preheat the oven to 160°C.
  2. Mix all the ingredients together until they form a dough-like consistency.
  3. Press the dough into a few small baking pans and bake for about 40-45 min.
  4. Check readiness during baking process with a toothpick, as times will vary depending on your oven. The cake should still be a bit wet.
  5. When it’s ready, place on a plate or bowl and add some greek yogurt and dark chocolate chips to give it an extra nice flavour. You can double the recipe and bake a bigger cake or just make some muffins. You can have this for breakfast or just as a sweet treat.

6. Raffaello


  • 1 cup Coconut flakes + a few for coating

  • 4 tbsp Almond butter

  • 2 tsp coconut oil

  • 15 Almonds

  • 2 tbsp Honey

  • Few drops vanilla extract


  1. Put everything in a blender except the almonds. When it’s a creamy consistency, put the mass in the fridge for about 20 minutes or just until it gets firm.
  2. Form these typical raffaello balls with 1 tsp for each and place one almond in the middle.
  3. Coat the balls in the coconut flakes. Then you can put them in the fridge for another 10 minutes or eat them as they are. They taste so good and it takes not much time to make them. They are totally worth a try.

7. Protein Pancakes With Homemade Vanilla Sauce


  • 1 egg

  • 90 g protein powder (can be substituted by any healthier flour as well)

  • 200 ml milk of your choice

  • 1 tsp baking powder

  • Coconut oil

  • For the sauce: skim milk and vanilla pudding powder

  • Frozen berries or normal ones

  • Jam


  • Mix egg, protein powder, baking powder and milk.
  • Grease a pan with some coconut oil and bake the pancakes golden brown from both sides.
  • For the vanilla sauce follow the instructions on the package. I decorated my plate with some jam first, then added the pancakes and the vanilla sauce and finally topped them off with some frozen berries.

8. Cookie Dough Ice Cream Sandwich

For the cookies

  • 100g apple sauce, can be substituted by 1/2 cup pitted dates

  • 3 tbsp coconut flour

For the filling 

  • 2 frozen bananas (best peel before freeze over night)

  • Few drops vanilla extract

  • Cookie crumble: mix 3 tbsp raw cacao, 3 tbsp coconut flour and some water


  1. Mix the ingredients for the cookies, shape them and freeze for a while, until firm.
  2. Take the bananas out of the freezer and purée with vanilla extract. I decided to split the cookie crumble in half and added some more water to one half, then mixed it with the banana ice cream and later I added the real cookie crumbles, which you can’t really see in the photo.
  3. I created a sandwich by placing some ice cream in the middle of my two cookies. As well you can only make the ice cream without the cookies and enjoy it. (I was inspired by a recipe from „lilsipper“ on instagram but changed the ingredients up to my liking) 

9. Cauliflower Pizza

Ingredients for the crust

  • 1 head cauliflower

  • 1 large egg

  • ½ cup shredded mozzarella cheese

  • ¼ tsp black pepper

  • Pinch of salt

  • 1 tsp basil

  • 1 tsp garlic powder

  • 1 tsp paprika powder

Ingredients for the tomato sauce

  • ½ can sieved tomatoes

  • 1 tsp basil

  • Salt and pepper to taste

  • 1 garlic clove

  • toppings like different veggies or even chicken (I used zucchini here) and some more grated cheese


  1. Preheat the oven to 375°F and line one round pizza baking sheet witch parchment paper.
  2. Rinse the cauliflower, remove the outer leaves, separate with a knife and put it in the food processor.
  3. Process until it becomes this rice texture.
  4. Place on the prepared baking sheet and bake for 15 min.
  5. Remove it from the oven and transfer into a bowl lined with a few layers of cheesecloth.
  6. Then squeeze the liquid out of the cauliflower. Do it a few times until barely any liquid comes out.
  7. Increase the oven to 450°F. Transfer the cauliflower to a mixing bowl along with all the other ingredients for the crust and combine everything.
  8. Place it on the baking sheet again and flatten with your hands to create a thin pizza crust. Bake for another 15-20 min and remove from the oven.
  9. Top off with your favourite toppings and cheese now and bake again until the cheese on top turns golden brown. Slice and enjoy. I saw this recipe all over the internet and when I tried it out for the first time I completely fell in love with it.

10. Salad With Chicken Breast


  • salad
  • 1 chicken breast

  • 100ml plain yogurt

  • 4-5 tbsp water

  • salt, pepper

  • ½  of a small diced onion

  • 1 package salad seasoning, herbs

  • 2 tbsp olive oil

  • 1 tbsp soy sauce or maggi spice

  • 1 hard boiled egg

  • cucumber, bell pepper or whatever you’d  like to add


  1. Wash the salad and the veggies.
  2. Drain and cut them and place them in a bowl.
  3. Mix the yogurt with the olive oil, onion, soy sauce, water and the herbs and spread all over your salad mixture.
  4. Season the chicken with salt and pepper and cook in a pan with some more olive oil until both sides turned golden brown (8-10 min.) and your chicken is ready.
  5. On a plate, put some salad first, then add the chicken and last but not least remove the egg from its eggshell, cut it and spread all over.

All About Jasmin:

I’m Jasmin, 21 years old and based in Germany. I started my healthy lifestyle in February 2014. Since then I love cooking and baking healthy meals as well as working out. This whole lifestyle has been improving myself in a physical and mental way such as feeling a lot better in my own skin largely owing to the fact that I‘ve lost already 22 pounds.

If you recreate any of these recipes, please upload a picture on Instagram or PumpUp using the hashtag #JasminXPumpUp so I can check them out easily.

For more recipes from Jasmin check out her awesome YouTube Link!