{"items":[{"id":"1TOxM5OgjxCl65Rcp1xI","notes":"Ingredients (4 servings)\n1.5 lb chicken breast\n2 cups cooked white or jasmine rice\n3 cups broccoli\n2 tbsp olive oil\nJuice of 1 lemon\nGarlic powder, salt, pepper\nHow to make\nSeason chicken with garlic, salt, pepper, lemon juice + olive oil\nBake at 400°F for ~20–25 min or pan cook\nSteam or roast broccoli (salt + olive oil)\nCook rice (or use your pre-cooked rice)","linkedProjectId":"","createdAt":{"_seconds":1774539217,"_nanoseconds":33000000},"published":true,"sodium":"","cholesterol":"","nextAvailableDate":"","sugar":"","carbs":"10","protein":"40","fat":"10","calories":"500","menuIngredients":"chicken, rice, lemons, garlic","availableThisWeek":true,"servingSize":"1 Meal","satFat":"10","packOptions":[],"weeklySpecial":false,"hideCalories":false,"fanFavorite":false,"mealType":"Entrée","menuCategory":"Entrée","skuBase":"TDC-0009","owner":"omar","sortOrder":0,"menuDescription":"dry-brined for 24 hours so every bite is seasoned all the way through. butterflied and pounded to an even thickness so every piece cooks identically, no dry edges, no undercooked center. roasted until golden, glazed with honey and lemon right at the end, then rested to lock every drop of moisture in. finished with a bright lemon squeeze and a rich pan sauce from the real drippings. fresh every week, and even better the next day.​​​​​​​​​​​​​​​​","nutritionTags":[],"instructionsHtml":"\n\n\n\n\nTandoco — Lemon Garlic Chicken\n\n\n\n\n\n
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tandoco recipe guide

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Lemon Garlic
Chicken

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10 servings · high-protein meal prep

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\n 50g+ protein\n dry brine method\n convection roast\n batch-optimized\n
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15m
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Day-Before Prep
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12–24h
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Brine Time
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45m
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Cook Day Active
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\n Batch Calculator\n enter your batch details\n
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Raw chicken weight
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Protein goal per serving
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Serving recommendation
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portions
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Scaled ingredients
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All ingredient amounts below update automatically.
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1
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Prep the Chicken

\n before anything else\n
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1
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If starting from frozen — thaw in the fridge
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Move frozen chicken from the freezer to the fridge 24 hours before brine day. It thaws slowly at a safe temperature the whole time and arrives cold and ready to prep. This is the only method that fits the Tandoco workflow — it adds zero active time and slots naturally into the night-before routine. Never thaw on the counter or in hot water — the outer surface enters the danger zone (40–140°F) while the center is still frozen. If you're short on time, submerge the sealed bag in cold water, changing the water every 30 minutes — a full batch takes 2–3 hours and must go straight to brining after, no refreezing.
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If starting fresh (never frozen), skip this step entirely.
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2
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Do not rinse
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Take the chicken straight from the package — do not rinse it under water. Rinsing spreads bacteria to your sink, counter, and surrounding surfaces via water splatter. It does nothing to make the chicken safer. This is non-negotiable per USDA/FDA food safety guidance.
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3
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Pat completely dry
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Use paper towels to pat every surface of each breast completely dry — top, bottom, and sides. Surface moisture is the enemy of browning. Wet chicken steams in the oven instead of roasting, and the dry brine can't adhere properly to a wet surface. Don't rush this step — thorough drying makes a visible difference in the final crust.
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4
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Trim excess fat and tendons
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Remove any large pockets of fat or dangling tendons with kitchen shears or a sharp knife. Small fat deposits are fine — they render during cooking. You're just cleaning up anything that would cook unevenly or affect the texture of a meal-prep portion.
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5
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Check your workspace
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Raw chicken contaminates every surface it touches. Keep a dedicated cutting board for raw protein. Wash hands thoroughly after handling. Have your sheet pans, wire racks, scale, and salt ready to go before you start — you want to move from prep straight to brining without stopping to find equipment.
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For Tandoco production batches: set up a raw side and a clean side of your workspace before you start. Never let raw chicken come into contact with equipment or surfaces that will touch cooked food.
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3
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Day Before — Dry Brine

\n 15 min active\n
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\n Ingredients\n per 10 breasts (~5–6 lbs)\n
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  • \n 35–40g\n Diamond Crystal kosher salt ~3 tbsp + 1 tsp\n
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  • \n 10\n chicken breasts ~8–10 oz each\n
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\n Steps\n
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1
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Butterfly large breasts, then pound to uniform thickness
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For any breast over 8–10oz (most large breasts), butterfly first — use a sharp knife to cut horizontally through the center of the breast, stopping just before you cut all the way through, then open it flat like a book. This halves the thickness mechanically before you ever pick up the mallet, so you're doing a light finishing pound rather than a full breakdown. Keep your cut centered — an off-center butterfly gives you one thick half and one thin half, which defeats the purpose. Then using the flat side of a meat mallet (not the spiked side), lightly pound each half to ¾-inch even thickness. For smaller breasts (under 8oz), skip the butterfly and pound directly.
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Butterflying large breasts also improves portioning — you can separate the two halves into individual portions for more consistent serving sizes across the batch. Note: butterflied breasts lay wider and flatter, so you'll fit fewer per pan — plan on two sheet pans for most batches. This also means two wire racks. The tradeoff is worth it: cook time drops and doneness becomes consistent across the entire batch.
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Short on time? Skip the pre-chill — take the chicken straight from the fridge and pound immediately. Chilling first helps fibers resist tearing, but at small batch sizes the difference is minimal. What you can't skip is the pounding itself.
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2
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Weigh and calculate your salt
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Place all breasts on the scale together and note the total raw weight in grams. Multiply by 0.015 — that's your exact salt amount. Weigh that salt into a small bowl. This takes 30 seconds and eliminates all guesswork.
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Example: 10 breasts at 1,400g total → 1,400 × 0.015 = 21g salt. Always weigh, never eyeball — over-salting is the most common dry brine mistake.
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3
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Apply dry brine
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Lay each breast flat on the rack. Pinch-sprinkle the salt from 6–8 inches above the breast — the height disperses the salt as it falls for more even coverage than dumping from close up. Season both sides, dividing your bowl of salt roughly equally across all breasts. Don't rush this — even coverage matters.
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⚑ Do not rinse the chicken at any point. No exceptions. Rinsing spreads bacteria to your sink, counter, and hands (USDA/FDA guidance). The dry brine does the work — no washing needed.
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4
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Refrigerate uncovered overnight
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Arrange breasts on wire racks over sheet pans. Leave uncovered. Refrigerate for 12–24 hours — overnight is optimal; 1 hour is the minimum. The three-phase process: salt draws moisture out → dissolves into a natural brine → reabsorbs deep into the meat overnight. The result is more flavorful, more juicy chicken that holds moisture through cooking and reheating.
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12–24 hours
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3
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Cook Day — Flavor Coating

\n 20–30 min before oven\n
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why this formula works
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Lemon juice (pH 2.0–2.5) denatures surface proteins within 2–3 hours, turning the exterior mushy. So: lemon zest carries the fat-soluble essential oils for intense citrus flavor with zero acid damage. A restrained amount of juice goes in the coating. Fresh lemon is squeezed after cooking for the bright punch — heat destroys volatile aromatics, so pre-cook lemon loses most of its vibrancy.
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\n Flavor Coating Ingredients\n 10 breasts\n
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  • ½ cupextra-virgin olive oil
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  • ~3 tbsplemon zest zest of 4 lemons — the key flavor driver
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  • 3 tbspfresh lemon juice ~1.5 lemons — restrained on purpose
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  • 10 clovesgarlic, microplaned ~3 tbsp
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  • 2 tbspdried oregano
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  • 1 tbspfresh thyme leaves
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  • 2 tspblack pepper
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    Optional
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  • 1 tspsmoked paprika for color
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  • 1 tspred pepper flakes
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    Finishing (after cooking)
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  • 2 lemonsfresh juice, squeezed over sliced chicken
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  • 3 tbspflat-leaf parsley, chopped
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\n Steps\n
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1
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Zest lemons first — then mix the coating
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Before doing anything else with the coating, zest all lemons in one dedicated pass — it's the most time-consuming step and goes faster when done without context-switching. Hold each lemon at an angle against the microplane and rotate for even coverage, stopping before you hit the white pith. For large batches, a Y-peeler to remove strips then a quick knife mince is faster than a microplane. Once zesting is done, juice the same lemons with a citrus press — much faster than hand-squeezing. Then combine everything: olive oil, lemon zest, lemon juice, microplaned garlic, oregano, thyme, black pepper, and paprika (if using). The olive oil carries the fat-soluble flavor compounds from garlic, herbs, and zest; creates a protective barrier reducing surface moisture loss; and conducts heat for better browning.
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2
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Coat and temper
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Remove chicken from the fridge. Toss all breasts in the coating until evenly covered. Let sit at room temperature for 20–30 minutes. This accomplishes two things: flavors begin adhering to the surface, and the meat tempers slightly for more even cooking from edge to center. Do not skip the room temp rest — cold chicken straight from the fridge into the oven extends cook time and causes uneven cooking, especially in a home oven that may already be running cool.
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⚑ Do not exceed 2 hours of contact time with this coating. The lemon juice will begin degrading the surface texture beyond that window.
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20–30 min rest at room temp
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4
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Roast

\n 18–22 min\n
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435–440°F
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Conventional oven with 10–15°F cool offset. The base target for this recipe is 425°F conventional (equivalent to 400°F convection). If your oven runs 10–15°F cool, set it to 435–440°F to hit the actual target. Always verify with an oven thermometer — not the dial.
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⚑ Minimize oven door openings. Every time you open the door, the oven drops 25–50°F and takes several minutes to recover — this is a major source of extended and unpredictable cook times. The fix: use a leave-in probe thermometer with an external display so you can read the internal temp without opening the door at all. Insert the probe before the chicken goes in, run the wire out the door crack, and monitor from outside. Once your oven is calibrated and you've done one successful batch, you'll know your window — trust it and stay out.
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1
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Set up your pans
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Line half sheet pans (13×18\") with parchment paper. Place wire racks inside. Arrange 6–8 breasts per pan, leaving 1–2 inches of space between each. Do not crowd — pooling steam drops the surface temperature below the 300°F threshold needed for browning. Place the thickest breasts in the corners and along the edges (hottest zones), thinner pieces in the center.
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2
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Add steam (optional but effective)
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Place a cast iron pan with 1 cup hot water on the bottom rack for the first 10 minutes. The initial steam preserves surface moisture during the critical early phase. Remove it for the final minutes to allow browning.
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3
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Rotate at the halfway mark — one time only
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At 10–12 minutes, rotate each pan 180° (front to back) and swap rack positions if cooking two pans. Do this quickly and deliberately — get in and out fast to minimize heat loss. This is the only planned door opening during the cook. If your oven heats relatively evenly after calibration, you can skip this entirely and avoid the temp drop. When running multiple pans, expect cook time to increase by approximately 15%.
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4
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Pull at 160°F internal — not by time
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Use a probe thermometer in the thickest part of the thickest breast on each pan. Pull when it reads 160°F. Never cook by time alone — oven variance, breast size, and starting temp all shift the window. Total cook time is typically 18–22 minutes.
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The science: 160°F with a 5-minute rest achieves full food safety via pasteurization (time + temperature). The USDA 165°F instant-kill standard doesn't account for carryover hold time. Pulling at 160°F gives you dramatically juicier chicken — and it will hit 165°F on the customer's reheat anyway.
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7
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Rest, Slice & Finish

\n 5–10 min rest\n
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1
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Rest loosely tented
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Remove from oven. Tent loosely with foil and rest on the wire rack for 5–10 minutes. During cooking, muscle fibers contract and push juices to the center. Resting lets them relax and reabsorb. Cutting immediately sends that juice onto the cutting board. Expect 3–5°F of carryover during rest, bringing final internal temp to 163–165°F.
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2
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Slice against the grain
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Slice each breast against the grain. This shortens the muscle fibers, making each bite noticeably more tender. If meal prepping for the week, you can also store whole and slice per portion at serving to maximize moisture retention in the container.
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3
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Finishing squeeze — this is the lemon moment
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Squeeze 2 fresh lemons over the hot sliced chicken. Scatter 3 tablespoons chopped flat-leaf parsley. This is where the bright citrus punch comes from. Heat destroys the volatile aromatic compounds in lemon juice — anything added before cooking loses most of its vibrancy. The post-cook lemon is not optional if you want that signature brightness.
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The big principle: lemon zest in the coating (fat-soluble flavor, no acid damage) + minimal juice in the marinade + fresh lemon after cooking = bright citrus hit without chalky texture.
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8
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Pan Sauce — Two Ways

\n don't waste the drippings\n
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\n Option A — Deglaze the Pan\n fastest, uses drippings directly\n
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1
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Deglaze immediately off the heat
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While the chicken is resting, pour ¼–½ cup chicken broth directly into the hot sheet pan. Use a wooden spoon or silicone spatula to scrape up all the fond (the browned bits stuck to the pan) — that's where the flavor is concentrated. The liquid will sizzle and loosen everything immediately.
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⚑ Skip the parchment on this pan. Fond forms on the bare metal surface — parchment sits between the drippings and the pan, so you get minimal fond and nothing meaningful to scrape. If you want the pan sauce, line one pan with parchment and leave the other bare. More cleanup on that pan, but proper drippings. If you want parchment on both pans for easy cleanup, use Option B instead.
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2
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Finish and pour over portions
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Squeeze in a little fresh lemon juice, taste for salt, and pour the sauce over the sliced chicken before portioning into containers. The drippings are concentrated and flavorful — this extends them just enough to coat all portions. Adds a moisture barrier during storage too.
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\n Option B — Matching Lemon Garlic Sauce\n scalable, made separately, tastes the same\n
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  • ¼ cupextra-virgin olive oil
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  • 3 tbspfresh lemon juice ~1.5 lemons
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  • 3 clovesgarlic, microplaned
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  • 1 tsphoney
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  • ¼ tspkosher salt
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  • 1 tbspflat-leaf parsley, finely chopped
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Warm olive oil in a small pan over low heat. Add garlic and cook 60 seconds until fragrant — do not brown. Off the heat, whisk in lemon juice, honey, and salt. Stir in parsley. This sauce mirrors the dripping flavor profile exactly and scales to any batch size. Spoon over portioned chicken before sealing containers. This is the Tandoco-scale solution — consistent, repeatable, and doesn't depend on dripping volume.
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8
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Optional — Honey Lemon Glaze

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\n Glaze Formula\n brush on last 5–8 min\n
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Mix honey, fresh lemon juice, and a pinch of salt to taste. Ratio: approximately 2 parts honey : 1 part lemon juice. Thin with a little olive oil if needed for brushability.
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Timing is everything with honey. Cook chicken mostly through (~18–20 min), then pull the pan out, brush glaze generously on top, and return to oven for 5–8 more minutes. For more char, hit the broiler for the last 1–2 minutes only — watch it closely, it goes from perfect to burnt fast. Adding honey earlier at 425°F gives you bitter, dark, overcooked glaze instead of glossy and caramelized.
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9
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Storage & Reheating

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\n Cold-Chain Protocol\n
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Store whole, unsliced when possible — slicing increases surface area and accelerates moisture loss during refrigeration. Pour accumulated pan juices over the chicken before sealing containers. That liquid acts as a moisture barrier and partially reabsorbs during storage.
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Begin cooling within 2 hours of leaving the oven. Use shallow containers (no deeper than 2 inches) — deep stacking traps heat in the danger zone (40–140°F). Refrigerate promptly; the old \"let it cool on the counter\" advice is more dangerous, not safer.
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3–4 days
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Refrigerated (standard)
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7 days
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Vacuum sealed
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Reheating: Place chicken in a baking dish with ½ cup chicken broth, cover tightly with foil, heat at 300–350°F for 15–20 min. For microwave: cover with a damp paper towel, heat at medium power in 1-minute increments. A drizzle of olive oil or broth before microwaving helps significantly.
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10
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Non-Negotiable Equipment

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\n Probe therm.\n Instant-read probe thermometer (ThermoWorks Thermapen) for spot checks. For production, add a leave-in probe with external display — insert before the chicken goes in, read temp from outside without opening the door. Eliminates the single biggest source of extended cook times.\n
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\n Oven therm.\n A $10 oven thermometer hanging on the rack. Most ovens run 25–50°F off from the dial — know your offset before your first batch and set your oven accordingly. Document it for consistent production results.\n
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\n Sheet pans\n Two half sheet pans (13×18\") with fitted wire racks. Butterflied breasts lay wider — you need two pans for most batches. Wire rack eliminates soggy bottoms and allows air circulation on all sides.\n
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\n Kitchen scale\n For accurate dry brine measurements and consistent portion weights. Eyeballing is the #1 source of batch-to-batch inconsistency.\n
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\n Rice cooker\n Runs hands-off in parallel with the chicken. Start it when the chicken goes in the oven and both finish at the same time.\n
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11
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Side — Broccoli

\n oven or stovetop\n
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oven space reality check
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Two pans of chicken fill a standard home oven. Adding a broccoli pan means either crowding racks (which hurts everything) or running broccoli sequentially after chicken comes out. The stovetop method below frees the oven entirely and produces excellent results — char from a hot pan, not the oven.
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\n Ingredients\n 7 portions (~150g cooked each)\n
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  • ~1,300gbroccoli, raw ~2 large heads, cut into golf ball-sized florets
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  • 2–3 tbspolive oil
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  • to tastekosher salt & black pepper
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    Optional (ties to the chicken)
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  • 1 tsplemon zest
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  • 1–2 clovesgarlic, minced
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\n Option A — Blanch + Broil (recommended)\n best for large batches, hands-off char\n
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1
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Start blanch water when chicken goes in the oven
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Bring a 12–16qt stockpot of water to a rolling boil, salted generously. Starting it when the chicken goes in means the water is boiling and ready by the time you need it — no waiting. A larger pot handles more volume per batch and comes back to boil faster between batches.
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~10 min to boil
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2
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Blanch in batches, spread immediately to dry
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Add florets in batches of ~500g — don't overload the pot or the water temp drops and you lose the bright green color. Blanch each batch 3–4 minutes, pull with a spider strainer, and spread immediately in a single layer on sheet pans. Don't pile them — steam trapped in a pile makes them go soft. The pot stays hot between batches so turnaround is fast. For 1,300g total expect 3 batches running back to back while the chicken finishes in the oven.
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3–4 min per batch
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3
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Let surface dry while chicken rests
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Chicken pulls from the oven and rests 5–10 min. Use that window to let the blanched broccoli dry on the sheet pans — surface moisture is the enemy of char. Pat dry with paper towels if needed. Toss with olive oil, lemon zest, garlic, salt, and pepper.
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4
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Broil 4–6 min — hands off
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Switch oven to broil on high as soon as chicken comes out. Slide broccoli pans in — run two pans simultaneously if your oven fits them. Broil 4–6 minutes, no flipping, no checking. The broiler hits every piece at once across the whole pan. Done when edges are charred and stems are tender. While broccoli broils you're slicing chicken, making sauce, and portioning rice — zero active attention needed on the broccoli.
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This is the large-batch method — blanch handles the volume, broiler handles the char hands-off, and it all runs in parallel with the rest of the workflow. For Tandoco scale, a countertop convection oven running broccoli simultaneously with the main oven eliminates the sequencing entirely.
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4–6 min broil
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\n Option B — Blanch + Stovetop Sear (small batches only)\n good for 1–2 portions, not practical at scale\n
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Blanch same as above
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Same blanch method — salted boiling water, 3–4 minutes, spread immediately to dry.
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2
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Sear in a hot pan
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Heat a heavy skillet over high heat. Add a thin layer of olive oil, then broccoli in a single layer. Let sit undisturbed 2–3 minutes until charred on the flat side, toss once. Add garlic and lemon zest in the last 30 seconds. Work in batches — crowding kills the char. Not recommended for large batches — too many rounds, too much active management alongside everything else.
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2–3 min per batch
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12
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Side — White Rice

\n rice cooker\n
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\n Ingredients\n 7 portions (~125g cooked each)\n
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  • ~500gwhite rice, dry yields ~1,000g cooked
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  • to ratiowater follow your rice cooker's markings
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  • 1 tspkosher salt optional but recommended
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\n Steps\n
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1
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Rinse the rice
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Rinse rice in cold water until the water runs mostly clear — 2–3 rinses. This removes excess surface starch that makes rice gummy. Drain well before adding to the cooker.
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2
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Cook — start with the chicken
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Add rinsed rice, water to your cooker's markings, and salt. Start the rice cooker at the same time as the chicken goes in the oven — most rice cookers take 25–35 minutes, which lines up with the chicken cook and rest window. Everything finishes together.
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Timing the rice cooker to start with the oven is the key move — it runs hands-off in parallel and lands at the same time as the chicken without any coordination effort.
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3
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Fluff and portion
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When the cooker switches to warm, let it sit for 5–10 minutes then fluff with a fork. Portion into containers immediately — rice portions cleanly when warm and slightly sticky. At ~125g cooked per serving, one scoop from a standard rice paddle is roughly right; weigh the first portion and use that as your visual reference for the rest.
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\n tandoco.\n eat well. feel good.
\n your cravings are valid. your body is a temple.\n
\n\n
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\n high-protein bakery\n
\n

high-protein
sourdough bread

\n

everything you love about a crusty artisan boule — open crumb, deep tang, crackly crust — rebuilt from the flour up to actually hit your macros.

\n
\n
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9–11g
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protein / slice
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\n
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~145
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cal / slice
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12
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slices per loaf
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36h
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total time
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the base
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Alexandra Cooks' artisan sourdough — one of the most-made recipes on the internet. process unchanged.
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the difference
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a three-ingredient flour swap doubles the protein without touching the method or killing the crumb.
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hands-on time
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~25 minutes. the rest is waiting.
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gear needed
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dutch oven, kitchen scale, banneton or towel-lined bowl.
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ingredients
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the flour blend
\n\n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n \n
ingredientamountoriginalnotes
bread flour400gwas 500ghigher baseline protein than all-purpose (12–13g per 100g dry)
vital wheat gluten key swap60gnewadds direct protein + strengthens gluten structure. improves chew.
Nutricoast unflavored casein tandoco protein40gnewslow-absorbing protein that integrates cleanly during long cold proof
water360gwas 325gincreased hydration (~72%) — casein absorbs more than flour. do not reduce.
active sourdough starter100gsameuse 4–6 hrs after feeding, when doubled and bubbly
fine sea salt11gsamedissolve in water before adding starter
\n\n
\n ⚖️\n always measure by weight, not volume. sourdough is sensitive to flour ratios and a gram scale makes the difference between a good loaf and a great one.\n
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\n\n \n
the science
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why this blend works
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\n 💪\n
vital wheat gluten
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pure concentrated gluten protein. it actually strengthens dough structure rather than weakening it — unlike most protein additions. improves chew, lift, and crumb openness. the safest protein upgrade for any bread recipe.
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\n
\n 🥛\n
casein at 8% flour weight
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conservative on purpose. casein is slow-absorbing and needs time to hydrate fully — which is exactly what the 18–24 hour cold proof gives it. rush it with a quick yeasted loaf and you get a gummy crumb. give it time and it integrates cleanly.
\n
\n
\n 🍞\n
bread flour baseline
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a simple swap from all-purpose — 12–13g protein per 100g vs 10–11g. adds protein at the foundation without any trade-off. always use bread flour as your base when protein is the goal.
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\n
\n 🔬\n
sourdough bioavailability
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long fermentation improves protein digestibility and amino acid availability. at the same gram count, sourdough protein is more bioavailable than commercial yeasted bread. the process itself is part of the nutrition story.
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method
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how to make it
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\n
01
\n
\n
mix the dough
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dissolve salt in the 360g water. add starter and stir to combine. whisk together the bread flour, vital wheat gluten, and casein in a separate bowl, then add all at once to the water mixture. mix until no dry flour remains. the dough will feel slightly stiffer than a standard sourdough — that's expected. cover and rest.
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⏱ rest 30 minutes
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02
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stretch and fold — 4 rounds
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perform 4 sets of stretch and folds, one every 30 minutes. for each set: wet your hand, grab one side of the dough, stretch it up and fold it over to the opposite side. rotate the bowl 90° and repeat until you've gone around the full bowl. the dough will become noticeably smoother and stronger with each round.
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⏱ 2 hours total
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03
\n
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bulk ferment
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cover and let rise at room temperature until the dough has nearly doubled and feels airy and domed on top. timing depends heavily on your kitchen temperature — warmer rooms ferment faster. don't go by the clock; go by the dough.
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⏱ 5–12 hours depending on temp
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04
\n
\n
shape
\n
turn the dough out onto an unfloured surface. use a bench scraper to fold the edges in and create surface tension, shaping it into a tight ball. rest uncovered for 20–40 minutes (bench rest), then do your final shaping into a batard or boule. transfer to a floured banneton or towel-lined bowl seam-side up.
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⏱ 20–40 minute bench rest
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05
\n
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cold proof
\n
cover the banneton with plastic wrap or a shower cap and transfer to the fridge. give it the full 18–24 hours. this step is even more important with casein in the dough — the slow cold proof is what lets it fully hydrate and integrate. it also develops flavor and makes scoring easier.
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⏱ 18–24 hours in fridge
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06
\n
\n
bake
\n
preheat oven to 500°F (260°C) with your dutch oven inside for at least 45 minutes. turn the dough out onto parchment, score with a razor or sharp knife, and lower carefully into the hot dutch oven. bake covered for 30 minutes, then remove the lid and bake uncovered for 15 minutes. watch the crust at 25 minutes — casein can cause browning to accelerate. your real signal is internal temp: 205–210°F.
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⏱ 45 minutes bake time
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07
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cool completely
\n
transfer to a wire rack and wait at least 1 hour before slicing. cutting into hot sourdough collapses the crumb structure and makes it gummy. it's worth the wait.
\n
⏱ minimum 1 hour cool
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\n
\n\n
\n\n \n
\n
pro tip — browning
\n
casein browns faster than flour due to its milk protein composition. if your crust looks dark at the 25-minute mark of the uncovered bake, pull it. use an instant-read thermometer to confirm doneness — 205°F is your target. the color is a suggestion; the internal temp is the truth.
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\n\n \n
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nutrition
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per slice (1/12 loaf)
\n\n
\n
\n
original artisan sourdough
\n
\n
\n protein\n 4–5g\n
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\n calories\n ~130\n
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\n carbs\n ~26g\n
\n
\n
\n
\n
tandoco high-protein
\n
\n
\n protein\n 9–11g\n
\n
\n calories\n ~145\n
\n
\n carbs\n ~23g\n
\n
\n
\n
\n\n
\n 📊\n estimates based on USDA data for bread flour, vital wheat gluten, and unflavored casein. actual macros vary with starter hydration and exact slice weight. weigh your slices for precise tracking.\n
\n
\n\n \n
\n
want to push higher? the dense version.
\n
if 9–11g isn't enough and you're ok with a denser, chewier loaf that leans more sandwich bread than boule, there's a second version worth testing:
\n
\n
swap 50g more bread flour for additional vital wheat gluten (total 110g VWG, 350g bread flour)
\n
increase water by 15g to compensate (375g total)
\n
keep casein the same at 40g
\n
target protein: ~12–13g per slice
\n
\n
the crumb will be tighter and the texture chewier — less open boule, more structured sandwich loaf. different but not bad. start with the standard version first and test from there.
\n
\n\n \n
\n
made in minneapolis
\n
we do the prep.
you get the results.
\n
fresh high-protein meals and scratch-made protein bakery. orders close thursday. pickup sunday in minneapolis.
\n see this week's menu →\n
\n\n
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  1. stovetop reduction. mash the bananas. simmer over medium-low heat for 8–12 minutes until deep amber jam. deglaze with orange juice. cool.
  2. fat-coat the dry. whisk flour, casein, sugar, cornstarch, pudding mix, baking powder, baking soda, salt, and spices. pour browned butter into the dry mix. cut with a fork until it looks like damp sand.
  3. liquid emulsion. whisk the cooled banana-OJ mixture with whole egg, yolks, sour cream, yogurt, and vanilla until smooth.
  4. marriage and rest. fold wet into dry with a spatula until just combined. rest 10 minutes.
  5. center-set bake. bake at 325°F in a lined 9x5 pan. tent with foil at 30 minutes. pull at 65–75 minutes when center reads 200°F.
  6. final seal. cool in pan 10 minutes. wrap tightly in plastic while still warm.
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Bakery · Recipe Guide
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chocolate
protein donuts

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moist · fudgy · baked · real ingredients · nutricoast casein
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12
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donuts
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~20
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minutes
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~230
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cal each
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14g+
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protein
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Dry
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    \n
  • Nutricoast casein powder1 cup
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  • All-purpose flour1 cup
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  • Baking powder2 tsp
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  • Salt¼ tsp
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Wet
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  • Coconut or brown sugar¾ cup
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  • Full-fat Greek yogurt½ cup
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  • Sour cream¼ cup
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  • Whole egg1
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  • Neutral oil3 tbsp
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  • Vanilla extract1 tsp
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  • Whole milk¾ cup
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Cocoa Bloom
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  • Unsweetened cocoa, sifted½ cup
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  • Hot water12 tbsp
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Casein Glaze
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  • Powdered sugar1½ cup
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  • Nutricoast casein powder2 tbsp
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  • Unsweetened cocoa3 tbsp
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  • Cornstarch2 tsp
    • \n
  • Milk of choice4 tbsp
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01
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Preheat & prep
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Preheat oven to 350°F. Grease a 12-count donut pan with cooking spray.
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02
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Bloom the cocoa
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Whisk cocoa with all 12 tbsp hot water until fully smooth. Let sit 2–3 min. Don't reduce the water.
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03
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Mix dry ingredients
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Whisk casein, flour, baking powder, and salt in a large bowl. Break up every casein clump before continuing.
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04
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Mix wet ingredients
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Whisk sugar into yogurt and sour cream first until fully dissolved. Then add egg, oil, vanilla, milk, and bloomed cocoa. Whisk until smooth.
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05
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Combine & rest
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Fold wet into dry until just combined. Rest 2–3 min for casein to absorb. Should be thick but pipeable. Add milk 1 tbsp at a time if needed.
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06
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Fill & bake
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Pipe into all 12 cavities. Bake 13–15 min. Pull at moist crumbs — not wet, not clean. Casein sets hard as it cools.
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07
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Cool
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Rest in pan 10 min. Move to wire rack and cool fully before glazing.
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08
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Make the casein glaze
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Whisk powdered sugar, casein, cocoa, and cornstarch dry first. Drizzle in milk slowly. Sets fast with 2 tsp cornstarch — work quickly.
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09
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Glaze & set
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Dip each cooled donut into the glaze. Return to rack. Sets firm in 5–10 min before stacking.
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Baker's Notes
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Sugar goes in wet. Dissolve into yogurt and sour cream first. Undissolved sugar = gritty texture.
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Don't skip the sugar. It holds moisture and tenderizes. Skipping = dense, dry donuts.
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12 tbsp bloom water is correct for ½ cup cocoa. Don't reduce it.
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Glaze: mix all dry first before any milk. Sets fast with 2 tsp cornstarch — work quickly.
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Pull at moist crumbs. Clean toothpick = overdone. Casein sets hard as it cools.
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Storage: airtight fridge 1 week · freeze 6 months, thaw overnight.
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tandoco
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tandoco.com · @tandocohq · Minneapolis, MN
\n
\n
\n\n
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\n protein bakery\n
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blueberry
protein
bran muffin

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sally's classic bran muffin — rebuilt with casein, greek yogurt, and ground flaxseed to hit both protein and fiber goals without turning it into a health food brick.

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\n 🫐 fresh blueberries\n 💪 high protein\n 🌾 high fiber\n ⏱ 30 min\n yields 12\n
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12g
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protein
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7g
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fiber
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~210
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calories
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30
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minutes total
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12
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muffins
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425°
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then 350°F
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1 bowl
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no mixer
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ingredients
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dry ingredients

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ingredientamountoriginalrole
whole wheat flour¾ cup (90g)was 1 cupreduced to make room for casein without making batter too dense
Nutricoast unflavored casein tandoco protein¼ cup (30g)newslow-absorbing protein that stays moist — better than whey for baked goods
wheat bran fiber1½ cups (90g)samethe foundation — insoluble fiber, nutty flavor, classic bran texture
ground flaxseed new fiber2 tbsp (14g)newadds soluble fiber + omega-3s. blends invisibly into batter. use golden flax for mildest flavor.
baking powder1 tspsame
baking soda1 tspsame
ground cinnamon1 tspsame
fine sea salt¼ tspsame
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wet ingredients

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ingredientamountoriginalrole
eggs2 largewas 1extra egg adds ~6g protein across the batch and improves structure with the heavier batter
plain greek yogurt new½ cup (120g)newreplaces some milk — adds ~10g protein to the batch, keeps muffins moist and tender
whole milk¼ cup (60ml)was ¾ cupreduced because greek yogurt replaces most of the liquid. don't skip it entirely.
unsweetened applesauce½ cup (120g)samemoisture and natural sweetness. the reason these muffins aren't dry.
honey3 tbspwas ¼ cupslightly reduced — greek yogurt and blueberries add natural sweetness
coconut oil, melted2 tbspsamefat for moisture and crumb tenderness. don't remove it.
vanilla extract1 tspsame
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fold-ins

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ingredientamountnote
fresh blueberries1 cup (150g)fresh preferred. if using frozen, do not thaw — fold in straight from frozen to prevent bleeding.
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\n ⚖️\n casein absorbs liquid differently than flour — the batter will look thicker than Sally's original. that's correct. don't add extra milk to thin it out; it will bake correctly as-is.\n
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where it comes from
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protein + fiber by source

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protein per muffin (est.)
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\n Nutricoast casein (¼ cup)\n ~4g\n
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\n greek yogurt (½ cup)\n ~4g\n
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\n 2 eggs\n ~2g\n
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\n wheat bran + whole wheat flour\n ~2g\n
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\n total\n ~12g\n
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fiber per muffin (est.)
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\n wheat bran (1½ cups)\n ~4g\n
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\n ground flaxseed (2 tbsp)\n ~1.5g\n
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\n whole wheat flour (¾ cup)\n ~1g\n
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\n blueberries (1 cup)\n ~0.5g\n
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\n total\n ~7g\n
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ingredient logic
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why each swap works

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\n 🥛\n
casein over whey
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whey is fast-absorbing and thin — it makes baked goods rubbery and wet. casein is slow-absorbing and thick-mixing, which is exactly what a muffin batter needs. it holds moisture during the bake without making the crumb gummy.
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greek yogurt as liquid
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swapping most of the milk for greek yogurt cuts volume while adding protein and fat. the acidity also reacts with baking soda for a better rise. full-fat or 2% yogurt gives the best crumb — non-fat works but can make muffins slightly denser.
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flaxseed for soluble fiber
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wheat bran is almost entirely insoluble fiber — great for digestion, less great for satiety. ground flaxseed adds soluble fiber, which slows digestion and keeps you full longer. 2 tbsp vanishes into the batter with no texture impact and only a mild nutty flavor.
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\n 🫐\n
blueberries, not raisins
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sally's original calls for raisins. blueberries give you antioxidants, a burst of juice in every bite, and lower added sugar. fresh blueberries make a meaningfully better muffin than frozen — use them when you can. fold gently at the very end.
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method
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how to make it

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01
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preheat and prep
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preheat oven to 425°F (218°C). line a standard 12-count muffin pan with paper liners or spray with nonstick spray. the high initial temp is what gives these muffins their domed top — don't skip it.
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⏱ 10 min preheat
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02
\n
\n
mix the dry ingredients
\n
whisk together in a large bowl: whole wheat flour, casein, wheat bran, ground flaxseed, baking powder, baking soda, cinnamon, and salt. whisk well — casein can clump, so make sure it's fully distributed through the dry mix before the wet ingredients go in.
\n
\n
\n\n
\n
03
\n
\n
mix the wet ingredients
\n
in a medium bowl, whisk together the eggs, greek yogurt, milk, applesauce, honey, melted coconut oil, and vanilla until fully smooth. the yogurt may resist at first — keep whisking. the batter will be thicker than you'd expect from a standard muffin recipe. that's the casein and yogurt doing their job.
\n
\n
\n\n
\n
04
\n
\n
combine — do not overmix
\n
pour the wet ingredients into the dry and fold with a rubber spatula until just combined. a few streaks of flour are fine — they'll hydrate during the rest. overmixing at this stage develops gluten and makes muffins tough. switch to gentle folding as soon as no dry clumps remain.
\n
\n
\n\n
\n
05
\n
\n
fold in blueberries
\n
add the blueberries and fold in with 3–4 gentle strokes. if using frozen, add straight from the freezer — thawing first causes them to bleed and turns the batter purple. fresh blueberries can be tossed in 1 tsp of flour before folding to help them suspend in the batter rather than sinking.
\n
\n
\n\n
\n
06
\n
\n
fill and bake — two-temperature method
\n
divide batter evenly across the 12 cups, filling each all the way to the top. the high batter and high initial temp are what create that tall, domed bakery-style top. bake at 425°F for 5 minutes, then — without opening the oven — reduce the temperature to 350°F (177°C). bake for an additional 14–16 minutes until a toothpick inserted in the center comes out clean.
\n
⏱ 5 min at 425° + 14–16 min at 350°
\n
\n
\n\n
\n
07
\n
\n
cool before eating
\n
let muffins cool in the pan for 5 minutes, then transfer to a wire rack. casein-enriched baked goods continue to set as they cool — eating them straight from the oven can make them taste gummy. give them 10–15 minutes and the texture firms up significantly.
\n
⏱ 10–15 min cool time
\n
\n
\n\n
\n\n \n
\n
pro tip — browning
\n
casein contains milk proteins that brown faster than flour. watch your muffins at the 12-minute mark of the second bake. if the tops look dark, tent loosely with foil. a clean toothpick is your real doneness signal.
\n
\n\n
\n
pro tip — tall muffin tops
\n
the combination of filling cups to the top, starting at 425°F, and not opening the oven door for the first 5 minutes is what creates that tall, cracked, bakery-style dome. resist the urge to check early.
\n
\n\n \n
\n
nutrition
\n

per muffin (1 of 12) — estimated

\n
\n
\n
sally's original
\n
\n
\n protein\n ~4g\n
\n
\n fiber\n ~4g\n
\n
\n calories\n ~150\n
\n
\n carbs\n ~28g\n
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\n
\n
\n
tandoco version
\n
\n
\n protein\n ~12g\n
\n
\n fiber\n ~7g\n
\n
\n calories\n ~210\n
\n
\n carbs\n ~24g\n
\n
\n
\n
\n
\n
\n 📊\n estimates based on USDA nutrition data and Nutricoast casein label. actual macros vary by exact brand of greek yogurt, milk fat %, and blueberry weight. use a food scale and log your specific brands for precision tracking.\n
\n
\n\n \n
storage
\n

keeping them fresh

\n
\n
\n 🗃️\n
counter
\n
airtight container, up to 3 days. place a paper towel under the muffins to absorb moisture.
\n
\n
\n ❄️\n
fridge
\n
up to 1 week. the higher protein content means these keep better cold than standard muffins.
\n
\n
\n 🧊\n
freezer
\n
up to 3 months. wrap individually, thaw overnight in fridge, or microwave 45–60 seconds straight from frozen.
\n
\n
\n\n
\n\n \n
\n
made in minneapolis
\n
want us to do the baking?
\n
scratch-made, high-protein bakery and weekly meal prep. real ingredients, no shortcuts. orders close thursday, pickup sunday.
\n see this week's menu →\n
\n\n
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\n

tandoco recipe guide

\n

Polpette al Sugo

\n

5 servings · italian meatballs in tomato sauce · high-protein meal prep

\n
\n ~50g protein\n ~700 cal\n barilla protein+ penne\n pork-free option\n restaurant technique\n one day\n
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\n\n
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Servings
\n
all ingredients + macros update automatically
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\n
\n \n
5
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\n \n \n \n \n
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\n\n \n
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20m
Sugo Start
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30m
Mix + Shape
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20m
Roast + Finish
\n
75m
Total Active
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\n\n \n
\n
~50g
Protein / serving
\n
~700
Cal / serving
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~48g
Carbs / serving
\n
~30g
Fat / serving
\n
\n

per serving · standard blend · 57g dry Barilla Protein+ penne · verify with final nutrition panel

\n\n \n
→

Two Versions

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\n
\n
Standard Blend
\n
90/10 ground beef + sweet Italian bulk sausage. Sausage brings fat, fennel, herb complexity, and cured seasoning — all in one ingredient. Restaurant-grade depth.
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Pork-Free
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90/10 ground beef only, seasoned aggressively with fennel seed, smoked paprika, and red pepper flakes to replicate sausage complexity. Leaner macros.
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Standard Blend
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Protein~50g
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Calories~700
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Fat~30g
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Carbs~48g
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Pork-Free
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Protein~50g
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Calories~665
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Fat~25g
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Carbs~48g
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\n\n \n
→

Cook Day Sequence

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\n
1
Sweat Aromatics + Start Sugo
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2
Make Panade
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3
Mix + Shape + Chill
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4
Roast + Pasta
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5
Finish + Cool + Pack
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Why This Order
\n
Sweat all aromatics first in one pan — garlic and onion for both the sugo and the meatball mix simultaneously. Pull the meatball portion to cool while the rest continues into the sugo. The sugo then runs itself for 45–60 minutes while you make the panade, mix, shape, and chill the meatballs. By the time they've chilled 30 minutes the oven is hot and the sugo is ready.
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\n\n \n
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1
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Ingredients

\n 5 servings\n
\n\n
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Meat — Standard Blend80% beef / 20% sausage
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\n
    \n
  • 90/10 ground beef
    • \n
  • sweet Italian bulk sausage, casings removed Premio recommended
    • \n
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Meat — Pork-Free Versionbeef only
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    \n
  • 90/10 ground beef
    • \n
    additional seasoning — replaces sausage complexity
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  • fennel seed, lightly crushed
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  • smoked paprika
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  • red pepper flakes
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  • extra Diamond Crystal kosher salt
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The Panadeboth versions — the moisture key
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\n
\n
Why a Panade
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Gelatinized bread starch physically blocks the protein cross-linking that makes meatballs chewy. It traps moisture through the cook and through 4 days of refrigerated storage. Without it, meatballs go rubbery by day 2. Buttermilk over whole milk — the acid tenderizes and the tang survives refrigeration.
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    \n
  • day-old white sandwich bread, crusts removed any generic white bread
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  • buttermilk to soak the bread
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Meatball Seasoningboth versions
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  • Parmigiano Reggiano, finely grated
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  • Pecorino Romano, finely grated the Italian sharpness layer
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  • large eggs + 1 extra yolk per 5 servings
    • \n
  • garlic, sweated pulled from shared sweat — see sugo build
    • \n
  • garlic, microplaned raw added raw alongside sweated for punch
    • \n
  • ¼ onion per 5yellow onion, minced pulled from the shared sweat
    • \n
  • flat-leaf parsley, very finely chopped mandatory — do not skip
    • \n
  • dried oregano
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  • garlic powder not garlic salt
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  • onion powder not onion salt
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  • lemon zest
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  • freshly grated nutmeg
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  • black pepper
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  • Diamond Crystal kosher salt ~1 tsp per 450g meat — test patty is your calibration
    • \n
  • Worcestershire sauce
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    pork-free only — add to wet base
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  • fennel seed, crushed
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  • smoked paprika
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  • red pepper flakes
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The Sugoboth versions
\n
\n
    \n
  • extra-virgin olive oil
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  • garlic 3 sliced for sugo · 2 whole for meatballs — sweated together, split
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  • yellow onion ¼ for sugo · ¼ for meatballs — sweated together, split
    • \n
  • double-concentrate tomato paste Mutti or Cento tube
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  • dry red wine Kirkland Chianti Classico Riserva
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  • San Marzano whole peeled tomatoes Cento DOP — hand-crushed
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  • 1 pieceParmigiano Reggiano rind removed before serving
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  • fresh basil + torn leaves at finish
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  • red pepper flakes
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  • to tasteDiamond Crystal kosher salt
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Per-Container Finishpacked cold · stirred in at reheat
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  • 1 tsp eachcold unsalted butter per container stir in off heat at reheat
    • \n
  • 1 tsp eachParmigiano Reggiano, freshly grated per container
    • \n
  • pinch eachfresh basil, torn per container
    • \n
\n
The master sauce is never finished with butter — the emulsion breaks on cooling. Each container gets its own finishing kit so the customer gets the technique at the right moment.
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Pastaboth versions
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  • Barilla Protein+ penne 57g per serving · 10g protein per serving
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  • generouskosher salt pasta water should taste like the sea
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  • 1 tspolive oil tossed after draining — prevents clumping
    • \n
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2

Build the Sugo — Start Here

runs while you mix
\n
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The Pincer Method — Most Important Technique in This Recipe
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Standard tomato paste added directly to sauce tastes raw, sharp, and metallic. The pincer method — frying the paste flat on bare hot metal until brick red — drives off that raw flavor through caramelization and Maillard reaction. It takes 3–4 minutes and is the single biggest flavor difference between restaurant sugo and home sugo. Do not rush it or skip it.
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You'll Needsugo
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  • extra-virgin olive oil
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  • garlic 3 for sugo · 2 pulled for meatballs
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  • yellow onion ¼ for sugo · ¼ pulled for meatballs
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  • double-concentrate tomato paste
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  • dry red wine
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  • San Marzano tomatoes, hand-crushed
    • \n
  • 1 pieceParmigiano rind
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  • fresh basil + torn at finish
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  • red pepper flakes
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  • to tastekosher salt
    • \n
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1
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Sweat aromatics — split between sugo and meatballs
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Heat olive oil in your stockpot over medium-low — around 250–275°F at the pan surface. The oil should look calm with no shimmer or smoke. Add all garlic cloves and diced onion. Cook gently 12–15 minutes until completely soft, translucent, and colorless — no browning at all. Never let the garlic brown. Pull out the meatball portion — 2 cloves garlic + roughly half the cooked onion — spread on a plate to cool completely. Mince finely once cooled. Remaining garlic and onion stay in the pot and continue into the sugo.
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⚑ Browned garlic turns bitter and cannot be corrected. If it browns, start over. Keep the heat lower than feels right.
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2
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Pincer the tomato paste — 3 to 4 minutes
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Bump heat to medium — around 300–325°F at the pan surface. You need this heat for the Maillard reaction to caramelize the paste. Push garlic to the perimeter. Add tomato paste to the cleared center. Press flat with a spatula. Cook for 3–4 full minutes, spreading and folding continuously until it darkens to deep brick red and smells roasted and sweet rather than sharp and raw. If it's not darkening after 2 minutes your heat is too low — nudge it up slightly. Do not rush it.
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3–4 min active
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3
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Deglaze with red wine — reduce until almost dry
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Stay on medium heat. Pour in the red wine — it will sizzle and steam immediately. You want it bubbling actively, not just steaming. Scrape up any caramelized bits from the pan bottom. Cook until almost completely evaporated — about 3 minutes. The alcohol is gone when the sharp smell softens and what remains smells deeply savory.
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~3 min
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4
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Add tomatoes, rind, basil — simmer 45–60 minutes
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Crush tomatoes by hand into the pot — squeeze each firmly, breaking into pieces no larger than 1½ inches. Pour in all can juices. Add the Parmigiano rind, basil sprig, and red pepper flakes. Season with a generous pinch of salt. Stir together. The cold tomatoes will drop the temperature immediately — bring back to medium to get it up to a simmer, then reduce to low once bubbling gently. Target liquid temperature during the simmer is 180–190°F — a lazy occasional bubble, not a rolling boil. Simmer uncovered 45–60 minutes, stirring every 8–10 minutes. The sauce will reduce, deepen in color, and sweeten noticeably. Every time you add something new going forward, bump back to medium briefly to restore temperature, then pull back to low.
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Sauce is simmering — now make the panade and meatball mix in parallel.
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45–60 min simmer at 180–190°F
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3

Build the Meatball Mixture

while sugo simmers
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You'll Needmeatball mixture
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    \n
  • 90/10 ground beef standard · or pork-free
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  • sweet Italian bulk sausage standard only
    • \n
  • day-old white bread, crusts removed
    • \n
  • buttermilk
    • \n
  • garlic sweated + 1 raw microplaned per 5 servings
    • \n
  • ¼ onion per 5yellow onion, minced from shared sweat
    • \n
  • Parmigiano Reggiano, finely grated
    • \n
  • Pecorino Romano, finely grated
    • \n
  • large eggs + 1 extra yolk per 5 servings
    • \n
  • flat-leaf parsley, very finely chopped — mandatory
    • \n
  • dried oregano
    • \n
  • garlic powder
    • \n
  • onion powder
    • \n
  • lemon zest
    • \n
  • freshly grated nutmeg
    • \n
  • black pepper
    • \n
  • Diamond Crystal kosher salt
    • \n
  • Worcestershire sauce
    • \n
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1
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Pull the meatball aromatics from the shared sweat
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The garlic and onion you pulled from the shared sweat should be completely cool by now. Mince them finely before adding to the mix. No large pieces. Set aside with your other wet base ingredients.
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2
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Make the panade
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Tear bread into rough chunks. Pour buttermilk over. Let soak 10 minutes until completely saturated. Squeeze the bread firmly with both hands — remove as much liquid as possible until you have a damp paste, not wet bread. Set aside.
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10 min soak
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3
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Build the wet base
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In a large bowl combine the panade, Parmigiano, Pecorino, eggs and yolk, sweated garlic and onion (minced), 1 raw microplaned garlic clove, parsley, oregano, garlic powder, onion powder, lemon zest, nutmeg, Worcestershire, pepper, and salt. For pork-free: add fennel seed, smoked paprika, and red pepper flakes here. Mix until completely uniform. Meat goes in last.
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4
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Cook a test patty — adjust salt now
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Pinch off a tablespoon of the wet base. Fry in a dry pan — 1 minute per side. Taste. Adjust salt now before the meat goes in. This is your only opportunity and it costs 2 minutes. Do not skip it.
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Season until it tastes slightly over-salted raw — cooking dulls salt perception.
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5
\n
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Fold in the meat — gently
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Add ⅓ of the meat to the wet base and fold until incorporated. Add the remaining meat and fold gently with your hands for 30–45 seconds. Stop the moment no dry spots remain. The mixture should feel loose, sticky, and soft — not springy or paste-like.
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⚑ Salt into the wet base, never directly onto raw meat. Salt on raw ground meat dissolves myosin immediately, producing a dense meatball before it ever hits the pan.
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4

Shape and Chill

30 min rest — non-negotiable
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You'll Needshape + chill
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    \n
  • #16 disher2 oz / 57g scoop — mandatory for consistency
    • \n
  • half-sheet pans sprayed with high-heat cooking spray
    • \n
  • cold waterfor wetting hands while rolling
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1
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Portion with a #16 disher
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Use a #16 disher (2 oz / 57g) to portion every meatball identically. Scoop directly onto sprayed sheet pans. Every ball the same size means every ball cooks in the same time and every container has the same macro weight. One batch of 5 servings yields approximately 20–22 meatballs (4 per container + some spare).
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2
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Roll with wet cold hands
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Wet both hands with cold water — not oil. Roll each ball with 2–3 light rotations under gentle pressure. Do not pack tightly. Re-wet hands every 8–10 balls. Space at least 1 inch apart on the pans.
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3
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Refrigerate uncovered — 30 minutes minimum
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Place sheet pans uncovered in the refrigerator for a minimum 30 minutes. This firms the surface for better browning, dries the exterior so the oven can develop a crust, and allows seasoning to equilibrate through the mix. Use this time to preheat the oven and boil pasta water.
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30 min rest
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5

Roast the Meatballs

while oven preheats — cook pasta
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425°F
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Convection setting. Equivalent to 450°F conventional. Always use convection if available — it circulates hot air for even browning across all pans simultaneously.
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You'll Needroast
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    \n
  • Chilled meatballs30 min rest, uncovered
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  • set inside sheet pans sprayed with high-heat cooking spray
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  • per pan — hot water or stock for deglazing fond after roasting
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  • Probe thermometerpull at 165°F internal
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1
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Set up the pans
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Spray the sheet pans with high-heat cooking spray — one quick pass, hold the can about 6 inches away. Place wire racks inside the sprayed sheet pans. The meatballs go on the wire racks — never directly on the pan. The rack elevates them so hot air circulates on all sides. The spray is just to prevent drippings from welding to the pan surface so the fond releases cleanly when you deglaze. Do not spray the racks themselves. Arrange chilled meatballs directly on the wire racks with at least 1 inch of space between each. Do not crowd.
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⚑ No parchment paper. Parchment creates a barrier between the drippings and the pan — nothing caramelizes, nothing sticks, and when you go to deglaze you're scraping a clean pan with nothing on it. You lose one of the biggest flavor moves in the entire recipe. The meatballs are on the wire rack so they never touch the pan — there is nothing to stick.
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2
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Roast 15–18 minutes to 165°F internal
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Roast 15–18 minutes, rotating pans front-to-back and swapping rack positions at the halfway mark. Pull when meatballs are deep golden brown and a probe thermometer reads 165°F internal in the thickest ball on each pan. Never cook by time alone.
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165°F
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Pull temperature. USDA safe internal temperature for ground meat. Pulling here keeps the interior moist — they continue cooking gently in the sauce.
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⚑ Verify oven temp before the first batch. Most ovens run 25–50°F cooler than the dial. A $10 oven thermometer fixes this permanently.
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15–18 min
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3
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Transfer meatballs to sugo — then deglaze the pans
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Transfer all meatballs into the simmering sugo using tongs. Remove wire racks. Pour hot water or stock onto each bare hot sheet pan. Scrape up all the dark caramelized bits with a spatula. Strain that liquid directly into the sugo. This fond is concentrated Maillard flavor. Do not throw it away.
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The sugo will visibly deepen in color when the fond goes in — one of the highest-impact moves in the entire recipe.
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6

Cook the Pasta

while meatballs chill and oven preheats
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You'll Needpasta
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  • Barilla Protein+ penne
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  • generouskosher salt for pasta water
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  • 1 tspolive oil tossed after draining
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1
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Salt the water aggressively
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Bring a large pot (8-quart minimum) to a full rolling boil. Add a generous handful of kosher salt — it should taste like the sea. This is the only opportunity to season the pasta from the inside.
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2
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Pull 30 seconds under package time
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Add penne and stir immediately. Cook stirring occasionally. Pull 30 seconds before the package minimum — it continues cooking when drained and again when reheated. Reserve 1 cup pasta cooking water before draining.
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⚑ Do not rinse the pasta. Rinsing strips the surface starch that helps sugo cling inside every tube. Drain and move immediately.
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3
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Toss with olive oil — set aside to cool
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Drain and immediately toss with 1 tsp olive oil. Spread in a shallow container to cool separately from the sauce and meatballs.
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7

Finish in the Sauce

the dish becomes polpette al sugo here
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Why This Step Makes the Dish
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Meatballs roasted and eaten immediately taste good. Meatballs simmered 15–20 minutes in sugo taste like something completely different. The meatball juices bleed into the sauce, the sauce penetrates the meatball interior, and both become one thing. This is the core technique of polpette al sugo. It cannot be skipped or rushed.
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You'll Needfinish in sauce
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  • All meatballstransferred from oven into the simmering sugo
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  • Fond liquiddeglazed from sheet pans, strained into sugo
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  • Fresh basiltorn in off heat at finish
    • \n
  • Reserved pasta waterto loosen sauce if needed
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1
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Simmer together 15–20 minutes at 180–190°F
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Meatballs are already in the sugo. Maintain a gentle simmer — 180–190°F, a lazy bubble not a rolling boil. A rolling boil breaks the meatballs. Simmer uncovered for 15–20 minutes, shaking the pot gently every 5 minutes rather than stirring.
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15–20 min
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2
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Finish off heat
\n
Remove from heat. Pull out and discard the Parmigiano rind and basil sprig. Tear in fresh basil leaves. Taste and adjust salt. If sauce is too thick, loosen with a splash of reserved pasta water. Sauce should coat a spoon but flow slowly.
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8

Cool and Pack

never pack hot
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You'll Needcool + pack
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    \n
  • sealed meal prep containers — CPET preferred
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  • ~113g cookedpenne per container (57g dry × ~2)
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  • 3 meatballsper container
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  • 4oz sauceper container + small drizzle over tops
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  • 1 tsp eachcold butter + grated Parmigiano + torn basil per container
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  • Ice bathlarge bowl or sink with ice water for rapid sauce cooling
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FDA Cooling ProtocolMinnesota Department of Health standard
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Food must cool from 135°F → 70°F within 2 hours, then 70°F → 41°F within 4 more hours. Log start temp, 2-hour checkpoint, and final temp for every batch.

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1
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Cool components separately
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Sauce: Shallow container in an ice-water bath, stirred every 10 minutes. Meatballs: Spread single layer uncovered on sheet pans in the refrigerator. Pasta: Already cooling in its shallow container. All three reach 41°F faster separated than combined.
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2
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Cold-portion when everything is at 41°F
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Work cold. Use a kitchen scale. ~113g cooked penne per container. 4oz sauce over the pasta. 3 meatballs nested 60–70% submerged. Drizzle a small additional spoon of sauce over the tops. Add butter coin, fresh basil, grated Parmigiano. Seal. Label.
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60–70% submerged is the target. Fully buried looks like soup. Fully exposed dries out by day 3. Partially submerged is the professional standard.
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Container Label Requirementsevery container
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    \n
  • Prep dateDate the batch was cooked
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  • Best byPrep date + 4 days
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  • AllergensWheat (pasta), Milk (butter, cheese), Eggs — standard blend also contains Pork
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  • Lot codeBatch identifier for traceability
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9

Storage & Reheating

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4 days
Refrigerated (sealed)
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3 mo
Sauce + meatballs frozen separately
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Reheating Instructionsfor container card
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  • StovetopTransfer to a small saucepan. Add 2 tbsp water. Cover and heat over medium-low, stirring gently, until hot — 8–10 minutes. Remove from heat. Stir in the butter coin. Eat immediately.
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    \n
  • MicrowaveRemove lid. Add 2 tbsp water over the pasta. Cover loosely with a damp paper towel. 70% power 90 seconds. Stir gently. 60–90 more seconds. Rest 1 minute. Stir in the butter coin. Eat immediately.
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    \n
  • NoteThe 2 tbsp water is not optional. It replaces moisture lost during refrigeration and prevents pasta from drying out. Do not skip it.
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10

Non-Negotiable Equipment

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  • Kitchen scaleFor meat weight, pasta portioning (113g cooked), and container fill weight. Every batch. No exceptions.
    • \n
  • #16 disher2 oz / 57g scoop. The only way to guarantee consistent meatball size, cooking time, and macro weight per container.
    • \n
  • Probe thermometerThermoWorks Thermapen recommended. Pull meatballs at 165°F internal. Never cook by time alone.
    • \n
  • Oven thermometerMost ovens run 25–50°F cooler than the dial. A $10 thermometer hung on the rack tells you your actual temperature. Document the offset every cook day.
    • \n
  • Dutch oven or rondeauHeavy-gauge, non-reactive (stainless or enamel). Wide surface area for the pincer method and even heat through a 60-minute simmer without scorching.
    • \n
  • Half-sheet pans + wire racks13×18\" pans, no parchment. Spray with high-heat cooking spray. Bare metal allows drippings to caramelize for the fond deglaze. Wire racks keep meatballs lifted for airflow on all sides.
    • \n
  • High-heat cooking sprayPAM original or equivalent. Not olive oil spray — it smokes at 425°F. One quick pass over each sheet pan before the rack goes in.
    • \n
  • Large pasta pot8-quart minimum. Barilla Protein+ penne needs volume to cook evenly. Cramped water produces gummy pasta.
    • \n
  • Ice bath setupLarge bowl or sink with ice water for rapid sauce cooling. Required for FDA two-stage cooling compliance.
    • \n
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\n tandoco.\n eat well. feel good.
\n your cravings are valid. your body is a temple.\n
\n\n
\n\n\n\n","substitutions":[],"unitName":"","pairsWith":[],"storage":"keep refrigerated. best within 4 days. to freeze — remove meatballs and sauce from container and freeze separately for up to 3 months. do not freeze assembled.","menuIngredients":"90/10 ground beef, sweet Italian pork sausage, Barilla Protein+ penne (chickpea, yellow pea), San Marzano whole peeled tomatoes, white bread, buttermilk, Parmigiano Reggiano, Pecorino Romano, eggs, yellow onion, garlic, flat-leaf parsley, extra-virgin olive oil, dry red wine, tomato paste, unsalted butter, kosher salt, black pepper, dried oregano, garlic powder, onion powder, lemon zest, nutmeg, red pepper flakes, Worcestershire sauce","heating":"stovetop: transfer to a small saucepan, add 2 tbsp water, cover and heat over medium-low 8–10 minutes. stir in the butter coin at the end.\n\nmicrowave: add 2 tbsp water, cover loosely with a damp paper towel, 70% power 90 seconds, stir, 60 more seconds. rest 1 minute. stir in the butter coin.","qtyPicker":"auto","_validation":{"ok":true,"errors":[],"warnings":[{"field":"stripeTaxCode","code":"tax_code_unset","msg":"No Stripe tax code set — Stripe Tax will use its default."}],"lastValidatedAt":{"_seconds":1777753483,"_nanoseconds":590000000}},"photos":["https://firebasestorage.googleapis.com/v0/b/tandoco.firebasestorage.app/o/recipe-photos%2FKxdTPR7IvHTTphUrCqMm%2F1778110576209_Gemini_Generated_Image_tjxeq9tjxeq9tjxe.png?alt=media&token=7c384749-e4a0-4d72-bdfa-e5a6ec29e6d7"],"createdByName":"Omar Yusuf","menuPrice":"11.50","fiber":"7.5","backfilledPricingFieldsAt":{"_seconds":1778559298,"_nanoseconds":901000000},"premiumMeal":false,"isChefPick":true,"photoURL":"https://firebasestorage.googleapis.com/v0/b/tandoco.firebasestorage.app/o/recipe-photos%2FKxdTPR7IvHTTphUrCqMm%2F1778907746144-Gemini_Generated_Image_z4nv5xz4nv5xz4nv.png?alt=media&token=f225a99b-504d-494d-9d82-54e3a25f69d2","updatedAt":{"_seconds":1778907748,"_nanoseconds":307000000}},{"id":"LyXHpBhh3guXibmPbuTx","servings":1,"macros":{"calories":0,"protein":18,"carbs":0,"fat":0,"fiber":0},"feedback":[],"createdAt":{"_seconds":1774392079,"_nanoseconds":806000000},"description":"High protein gooey cinnamon rolls","servingSize":"1 roll","status":"approved","instructions":"I. Ingredients\nDough:\n• Whole Milk (110°F): 1.25 cups\n• Active Dry Yeast: 7g (1 packet)\n• Granulated Sugar: 1/2 cup + 2 tbsp\n• Melted Butter: 1/2 cup\n• Eggs: 2 large (room temp)\n• Vanilla Extract: 2 tsp\n• Salt: 1 tsp\n• Nutmeg: 1/2 tsp\n• Bread Flour: 3 cups\n• Casein Protein: 1.5 cups\nFilling (Paste Method):\n• Butter: 1 cup\n• Brown Sugar: 2 cups\n• Cinnamon: 4 tbsp\n• AP Flour: 1.5 tbsp\nPour-Over:\n• Heavy Cream: 1/2 cup\n• Casein: 1 tbsp\n• Vanilla: 1/2 tsp\n• Sugar: 1 tsp\nFrosting:\n• Cream Cheese: 6 oz\n• Butter: 1/4 cup\n• Casein: 1/2 scoop\n• Powdered Sugar: 1.5 cups\n• Vanilla: 2 tsp\n• Pinch Salt\nII. Step-by-Step Instructions\n1. Bloom yeast in warm milk + 1 tbsp sugar for 10 minutes until foamy.\n2. Mix in remaining sugar, butter, eggs, vanilla, salt, nutmeg.\n3. Add flour + casein and knead 5–7 minutes.\n4. Stop when smooth. Do not over-knead.\n5. Let dough rise 90 minutes covered.\n6. Mix filling into spreadable paste.\n7. Roll dough to 24x15 inches.\n8. Spread filling edge-to-edge.\n9. Roll tightly from long side.\n10. Cut into 12 rolls (~2 inches).\n11. Place in pan and rise 30 minutes.\n12. Add cream pour-over.\n13. Bake at 350°F for 22–26 minutes.\n14. Frost half while hot, rest after 10 minutes.\nIII. Key Technique Tips\n• Do not over-knead (casein changes gluten behavior)\n• Tight roll = better structure\n• Paste filling prevents leaks\n• Do not overbake (protein dries fast)\n• Double frosting creates premium texture","carbs":"","linkedProjectId":"","fat":"","category":"Approved","protein":"18","published":true,"nextAvailableDate":"2026-04-05","sodium":"","fiber":"","cholesterol":"","satFat":"","nutritionTags":[],"menuIngredients":"","availableThisWeek":true,"sugar":"","mealType":"Bakery","menuCategory":"Bakery","weeklySpecial":false,"hideCalories":true,"fanFavorite":true,"notes":"","menuDescription":"this is the one that started it all. gooey, rich, and packed with protein — our cinnamon rolls are proof that eating clean doesn't mean giving up the things you love. tommy built this recipe from scratch because he refused to choose between progress and flavor. real ingredients. real macros. zero guilt","servingsPerBatch":12,"skuBase":"TDC-0016","sellQty":1,"owner":"tommy","instructionsHtml":"\n\n\n\n\nprotein cinnamon rolls — tandoco\n\n\n\n\n\n\n\n
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\n protein bakery\n tandoco · minneapolis\n
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protein
cinnamon rolls.

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real ingredients, made from scratch. high-protein dough, no fillers, no shortcuts. this is the roll we wished existed.

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12
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rolls
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350°
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temp
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~3 hrs
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total time
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casein
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protein source
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recipe update — sogginess fix applied
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filling cut in half from the original. pour-over reduced to ¼ cup. additional technique notes added throughout to address moisture pooling. if you made these before, this version is the one.
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ingredients
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dough
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whole milk (110°F)1¼ cups
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active dry yeast7g (1 packet)
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granulated sugar½ cup + 2 tbsp
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melted butter½ cup
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eggs, room temp2 large
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vanilla extract2 tsp
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salt1 tsp
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nutmeg½ tsp
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bread flour3 cups
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casein protein1½ cups
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filling ½ original
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butter½ cup
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brown sugar1 cup
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cinnamon2 tbsp
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AP flour (binder)¾ tbsp
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pour-over
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heavy cream¼ cup
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casein½ tbsp
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vanilla¼ tsp
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sugar½ tsp
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cream cheese frosting
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cream cheese6 oz
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butter¼ cup
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casein (½ scoop)~15g
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powdered sugar1½ cups
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vanilla2 tsp
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saltpinch
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method
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    \n\n
  1. \n
    1
    \n
    \n
    bloom the yeast
    \n
    Combine warm milk and 1 tbsp sugar in your mixing bowl. Sprinkle in the yeast and let sit until foamy. If it doesn't foam, your milk was too hot or the yeast is dead — start over. Don't skip this check.
    \n
    10 minutes
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    \n
    2. \n\n
  2. \n
    2
    \n
    \n
    build the dough
    \n
    Add remaining sugar, melted butter, eggs, vanilla, salt, and nutmeg to the yeast mixture. Mix until combined. Add bread flour and casein together and mix in gradually — don't dump it all at once.
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    \n
    3. \n\n
  3. \n
    3
    \n
    \n
    knead — stop early
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    Knead 5–7 minutes until smooth. Stop as soon as it comes together. Casein tightens gluten faster than flour alone — over-kneading leads to a dense, dry crumb.
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    5–7 minutes
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    4. \n\n
  4. \n
    4
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    \n
    first rise
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    Cover and rise at room temp for 90 minutes until doubled. Pro move: refrigerate overnight after this rise. Cold dough is firmer, rolls tighter, and releases far less moisture in the oven.
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    90 minutes
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    5. \n\n
  5. \n
    5
    \n
    \n
    make the filling paste — keep it cool
    \n
    Mix butter, brown sugar, cinnamon, and AP flour into a thick spreadable paste. The AP flour is the key — it binds butter and sugar so it doesn't fully liquefy and pool during baking. Keep the paste cool before applying; warm paste soaks into the dough before rolling even begins.
    \n
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    6. \n\n
  6. \n
    6
    \n
    \n
    roll and fill
    \n
    Roll dough to 24×15 inches on a lightly floured surface. Spread filling edge-to-edge, but leave a 1-inch bare border on the far long edge so the seam seals cleanly. Thin, even layer — don't pile it in the center.
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    7. \n\n
  7. \n
    7
    \n
    \n
    roll tight and cut clean
    \n
    Roll tightly from the long side toward the bare edge. A loose roll = air pockets = sogginess. Cut into 12 rolls (~2 inches each) using unflavored dental floss or a sharp serrated knife. Press and pull — never saw.
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    8. \n\n
  8. \n
    8
    \n
    \n
    pan with space, second rise
    \n
    Place rolls cut-side up in a lightly greased pan. Leave space between each roll — crowding traps steam and causes a soggy bottom. Rise 30 minutes uncovered.
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    30 minutes
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    9. \n\n
  9. \n
    9
    \n
    \n
    add pour-over — go light
    \n
    Whisk heavy cream, casein, vanilla, and sugar. Drizzle around the rolls, not over the top of them. If sogginess was severe last time, reduce this pour-over by a third or skip it this batch and add back once you're happy with the base texture.
    \n
    \n
    10. \n\n
  10. \n
    10
    \n
    \n
    bake — pull early
    \n
    Bake at 350°F for 22–26 minutes. Pull when tops are just golden — don't wait for deep brown. Casein overbakes faster than all-flour doughs, and the filling will continue to liquefy the longer it sits in a hot pan after baking.
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    22–26 minutes at 350°F
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    11. \n\n
  11. \n
    11
    \n
    \n
    rest before frosting
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    Let rolls rest in the pan for 10 minutes before any frosting hits them. This lets excess moisture escape and the filling re-set. Frosting immediately traps steam under the layer and undoes all your work.
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    10 minutes rest
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    12. \n\n
  12. \n
    12
    \n
    \n
    make and apply frosting
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    Beat cream cheese and butter until smooth. Mix in casein, powdered sugar, vanilla, and a pinch of salt. Apply after the rest — or split the batch: frost half immediately for a melty finish, hold the rest 10 more minutes for a thicker set.
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    13. \n\n
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sogginess fixes
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✓
filling cut in half — 1 cup butter, 1 cup brown sugar
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✓
AP flour in filling binds the butter/sugar — don't skip it
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✓
pour-over reduced to ¼ cup — drizzle around, not on top
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✓
space between rolls in pan — lets steam escape
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✓
rest 10 min before frosting — never frost straight out of the oven
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casein tips
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↓
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stop kneading early. casein tightens gluten faster than flour — overdoing it dries out the crumb.
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⏱
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pull at 22 min. protein bakes dry faster than all-flour doughs. check early, check often.
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❄
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overnight cold rise. refrigerating after the first proof = tighter roll, less moisture in the oven.
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✂
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use dental floss to cut. cleaner slice, no compression, better layers.
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want our protein cinnamon rolls?
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we make these fresh every week. orders close thursday at midnight. pickup sunday in minneapolis.
\n order this week →\n
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