Mitzi Dulan – America's Nutrition Expert
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by Mitzi Dulan, RD, America’s Nutrition Expert®
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I’m always looking for new high protein recipes that are simple and tasty to share with all of my readers and this one is definitely a keeper! As you know from my previous posts, I’m a huge Flatout flatbread fan…especially the ProteinUP products. I’m grateful for our partnership and always love getting creative with their tasty flatbreads.

Many of our flatbread recipes have went crazy viral like these two recipes using Flatout: BBQ Chicken Flatbread Pizza and this Peanut Butter Banana + Honey Roll Ups.

My High Protein Black Bean Spinach Quesadilla requires just 5 simple ingredients and it doesn’t get much easier to make.

Let me know how you like it!black-bean-spinach-quesadilla

High Protein Black Bean Spinach Quesadilla

Serving Size: 1


  • 1 Flatout flatbread ProteinUP
  • 3/4 cup black beans
  • 1/4 cup of tomatoes, diced
  • 1/4 cup organic baby spinach
  • 1/3 cup Mexican cheese blend

Heat a non-stick skillet over medium heat and add flatbread. On half of the flatbread spoon the black beans, cheese, tomatoes, and spinach. Fold over other half. Heat a few minutes on each side until cheese has melted and heated through. Cut in half.

Optional: can sprinkle dried basil on top and serve with sour cream and salsa if desired.

by Mitzi Dulan, RD, America’s Nutrition Expert®
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I recently attended a wonderful event in NYC for a client of mine, Victoria Fine Foods, where I helped them launch their #ReadYourLabel campaign. For every share of their Facebook postVictoria Fine Foods will donate a $1 (up to $10K) to Spoons Across America, a non-profit that teaches healthy eating habits to kids. We were served lunch and I was totally blown away by the tastiness of the lentil meatballs served with celery noodles and my favorite marinara sauce, Victoria.

So, I decided to try to create my own yummy lentil meatball recipe. I think you will agree that these are amazing. I was also inspired to buy my own spiralizer after all the foodies at my table were telling me about their own spiralizer creations. I bought mine on Amazon.

Below is the result of my new recipe creation and to be very honest, the Easy Lentil Meatballs with Zoodles, which are made with the new Victoria Marinara Sauce  with Avocado Oil is so good that I have a little trouble controlling my portions! The good news here is you know exactly what you are putting into your body with clean, simple ingredients. You are also cutting your carbs with the zoodles and by using a marinara sauce with no added sugar. Victoria is also the first company to use avocado oil in their marinara sauce. Avocado oil is high in monounsaturated fats and vitamin E. There is also good research that shows eating avocado products boosts the absorption of the other nutrients you are eating with it.




Lentil Meatballs with Zoodles

Yield: 4


  • 1 jar Victoria Marinara Sauce with Avocado Oil
  • 16 oz cooked lentils
  • 1 cup panko crumbs
  • 1/3 cup parmesan cheese
  • 1 egg
  • 2 tablespoons Italian seasoning (basil + oregano)
  • 3 cloves garlic
  • 1/4 cup parsley
  • 2 tablespoons tomato paste
  • 1 tablespoon olive oil
  • 2 medium zucchini

Preheat oven to 375. Mix together lentils, 3/4 cup panko bread crumbs, cheese, egg, Italian seasoning, garlic, parsley, and tomato paste in a medium bowl and then add to blender or food processor and pulse until well blended. Add oil to non-stick skillet on medium-high heat. Roll mixture into 1 1/2 inch round meatballs and then coat in remaining panko. Add to skillet and brown on all sides. After you brown on all sides, place on a baking sheet lined with non-stick foil and bake for 12-15 minutes. While baking use a spiralizer to make your zucchini noodles.

Disclosure: I am a spokesperson for Victoria. Opinions are my own.

by Mitzi Dulan, RD, America’s Nutrition Expert®
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You know I have a total love affair with all things caprese so whenever it makes sense (and even when it doesn’t) I love to create new caprese recipes. Excited to share my latest recipe with you for Caprese Flatbread! It is so super simple and a wonderful way to get some added protein without going overboard in the calorie department.

My recipe uses Flatout’s ProteinUP Sea Salt and Cracked Pepper flatbread.


High Protein Caprese Flatbread


  • 1 ProteinUP [Flatout\] Flatbread
  • 5 oz fresh mozzarella, sliced
  • 2 roma tomatoes, sliced
  • 1/4 cup basil, torn apart
  • 3 tablespoons balsamic vinegar

Preheat oven to 400. Spray a baking sheet with non-stick spray. Place flatbread on baking sheet and top with mozzarella slices. Add a layer of tomatoes. Bake for 5 minutes. Remove from oven and sprinkle basil on top and then drizzle with balsamic vinegar.

Disclosure: I am a spokesperson for Flatout and get paid for my time. Opinions are my own.


by Mitzi Dulan, RD, America’s Nutrition Expert®
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Who doesn’t love chocolate and bananas together? Here, I’ve added a dose of protein in the Flatout Protein UP flatbread for a deliciously awesome snack to satisfy any kiddo after school or before practice. However, adults will love these just as much as I could barely wait to finish photographing so I could eat!

With just 3 simple ingredients anyone from age 2-100 can make these Banana + Chocolate High Protein Sushi! Can’t wait to hear how you like!


Banana + Chocolate Sushi (High Protein)

Banana + Chocolate Sushi


  • 1 Flatout ProteinUP Flatbread
  • 1 Banana
  • 1 T + 2 t chocolate hazelnut spread

Spread the chocolate hazelnut onto flatbread and then place banana on the far side and roll up. Cut in 1/2.

Disclosure: I am a spokesperson for Flatout. Opinions are my own.

by Mitzi Dulan, RD, America’s Nutrition Expert®
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It’s back to school time which means families are beginning new routines and healthier habits. As you may know, the latest trend in healthy eating is eating clean and choosing foods with short ingredient lists. According to a recent story in The Wall Street Journal many packaged food companies are taking note and reducing the number of ingredients in their products. Consumers want simplicity in their ingredients.

With this in mind, I decided to share my favorite super fast and simple 3-Ingredient Healthy Spaghetti recipe that I whip up in minutes using Victoria Fine Food Tomato Herb marinara sauce. I love partnering with the folks at Victoria as they put their ingredients on the front of the label. There is no guessing what’s in your food and you can feel good feeding your family this simple but delicious recipe.


easiest ever 3 ingredient healthy spaghetti

3-Ingredient Spaghetti with Meat Sauce

Serving Size: 4


  • 24 oz jar Victoria Organic Marinara Sauce
  • 8 oz whole wheat thin spaghetti
  • 1 lb 93% lean ground beef

Bring a pot of water to boil and cook spaghetti per the package instructions. On medium heat, brown your ground beef in a non-stick skillet. Once cooked, add the jar of marinara sauce to the skillet and cook on medium heat until thoroughly heated.

Disclosure: I am a spokesperson for Victoria Fine Foods. Opinions are my own.

by Mitzi Dulan, RD, America’s Nutrition Expert® | August 23, 2016
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Looking for a yummy, new high protein option for breakfast? I got one for you! Check out my latest recipe creation that provides satisfying protein in addition to juicy and delicious fruit using Flatout’s Protein UP flatbread.   High Protein Berry Breakfast Pizza ...

by Mitzi Dulan, RD, America’s Nutrition Expert® | July 19, 2016
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Who doesn’t love a delicious bowl of gazpacho during summertime? But, most folks want super simple recipes in summer so they can enjoy most of their time with family and friends. Well, I got just the recipe  for you and I’m super excited to share! I created a recipe that is not only delicious...

by Mitzi Dulan, RD, America’s Nutrition Expert® | June 7, 2016
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In case you didn’t know, a Bloody Mary is one of the best lowest calorie alcoholic drink options available as I mentioned in this Eat This, Not That for Drinkers article. Now, I have a super delish Skinny Bloody Mary recipe making your own mixer with the marinara sauce from Victoria. I love how...

by Mitzi Dulan, RD, America’s Nutrition Expert® | May 5, 2016
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There is nothing that I love more than eating meals at home with my family (2 daughters + hubby) and the family favorite is definitely my lasagna recipe. Since I lost my mother to cancer over 12 years ago, we will be spending this Mother’s Day together with my immediate family and this family favorite...

by Mitzi Dulan, RD, America’s Nutrition Expert® | April 21, 2016
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Who doesn’t love caprese anything? I have a whole board on Pinterest devoted to my obsession with caprese. I also love my panini machine so here is my latest recipe using one of my faves, Flatout Ancient Grains Foldit Protein as my base for the sandwich. It has 10 grams of satisfying protein! ...

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