Recipe: Easy Protein Pancakes

I finally bought some Kodiak Cakes pancake mix (after getting a free sample), and I am loving how easy it is! I can’t even call this a recipe!

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for the pancakes:
1/2 c kodiak mix
1/2 c egg whites

topping:
1/3 serving protein powder
2 T PB2
enough milk to make a thin liquid

3/4 c frozen berries
sprinkle of chia seeds

combine the egg whites and pancake mix. cook over medium heat, flipping after 90 seconds. Combine the topping ingredients. Microwave berries, and then mash.  Add chia seeds to the berries, and allow to thicken for a few minutes.

Layer pancakes with toppings and enjoy!

Macros: 422 calories// 54 carbs//5 fat//42 protein

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Perfect Breakfast Sandwich

My newest breakfast obsession is this beautiful little sandwich. I go through phases (see the last one here)….and I’m OBSESSED. It takes like 5 minutes to make, and is perfect for any meal. It keeps me full for a super-long time too thanks to the glorious fats from the egg and avocado.

Breakfast-Sandwich

Ingredients:
english muffin
cheese
1 egg or 1/3 c egg whites
morning star veggie patty (could also sub turkey sausage, or whatever you want!!)
avocado

It’s pretty self explanatory, just make sure that english muffin gets toasted to perfection ❤
Macros depend on how much of eat you use. I usually do 1/3 c egg whites, 1/2 slice cheese, and 1/4 of an avocado with a 120 calorie english muffin it comes out to 335 calories- 35 carbs/12 fat/25 protein. Boom!

Have a great Thursday!

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Pumpkin Protein Waffles

Good news…my pumpkin protein pancake recipe worked perfectly in the waffle maker. And SO yummy  too.

Waffles

Recipe:
1 scoop Cellucor Cinnamon Swirl Protein (or protein of your choice- vanilla would be good with some extra cinnamon mixed in)
1 egg
1/4 c pumpkin
1/4 c egg whites

mix together, pour into preheated/greased waffle iron.

topping:
mix to desired consistency- SF/FF jello pudding in cheesecake flavor, splash of milk, and about 1/4 c greek yogurt.

enjoy!

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Recipe: Pumpkin Cheesecake Protein Pancakes

Fall hasn’t quite graced us with her beautiful weather yet, but I’m still eating all the pumpkin I can. These pancakes won’t disappoint! I made them Saturday morning and was in HEAVEN. Super Easy Recipe and the topping is amaze as well. I’ve included recipe for one serving. It just made it easier to calculate this way, but of course double, triple, etc. as necessary. Makes about 3 medium sized pancakes.

Pumpkin Cheesecake Protein Pancakes

Pancake Ingredients:
1/4 c pumpkin
1/4 c egg whites
1 egg
1 scoop Cellucor cinnamon swirl protein powder (can also use vanilla, and just add cinnamon)

Topping:
1/4 c plain Greek yogurt
1 T SF/FF Jello cheesecake pudding mix
splash of almond milk (or whatever kind of milk you like)

Mix all pancake ingredients in a bowl. Preheat pan or griddle to medium heat. Spray with nonstick spray. Cook for about 90 seconds-2 minutes per side. For topping, combine ingredients and top pancakes.
Serves 1.

Macros:
Pancakes- 281 calories- 10 carbs/9 fat/39 protein
Topping- 55 calories- 9 carbs/0 fat/6 protein
TOTAL:  336 calories- 19 carbs/9 fat/45 protein

Have a great day!

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Spicy Veggie Scramble

I can’t really call this a recipe, because you basically just throw everything together in a frying pan- But man, it’s good.

spicy-veggie-scramble

1/2 t olive oil
5 or 6 grape tomatoes
1/4 of a large pepper, diced
diced red onion (as much as you want)
big handful of spinach
1 egg scrambled + 1/2 c egg whites (I use Kirkland Egg whites)
.5 oz pepper jack cheese (shredded)
Tb salsa  – more or less depending on personal preference

Start by sauteeing veggies in olive oil. Wait until the last minute or 2 to add spinach. Beat egg and egg whites and mix in pan with veggies. When almost cooked, add shredded cheese. Top with salsa.

Comes out to about 228 calories- 7c/ 13f/ 23p

Super easy and filling and only takes a few minutes to whip up.

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A fall weekend…and a muffin recipe



I love October in Utah…and this was a perfect fall weekend. We went to a couple of farmers markets, I made applesauce and apple muffins, and we went up to an adorable restaurant in the mountains for Sunday Brunch. It doesn’t get much better than that.

seriously, Utah?

Annnd a fall recipe–

Apple Cinnamon Oat Muffins- based on this recipe



Ingredients
  • 1 cup rolled/old-fashioned oats + 1/4 cup, divided
  • 1 cup unsweetened applesauce (I used homemade because it’s what I had- and it was delicious)
  • 1/2 cup milk
  • 1 large egg
  • 1 teaspoon vanilla
  • 4 tablespoons coconut oil, melted
  • 1/3 cup sugar + 1 tablesppon, divided
  • 3/4 cup whole wheat flour
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 2 teaspoons cinnamon +1 tablespoon, divided
  • 1 cup diced apples, divided


Directions

  1. Preheat the oven to 375 degrees F. Line a 12-cup muffin tin with liners or grease the muffin cups. Set aside..
  2. In a medium bowl, stir together the oatmeal, applesauce, milk, egg, vanilla, butter and sugar. Set aside.
  3. In a large bowl, whisk together the flour, baking powder, baking soda, cinnamon and 1/2 c diced apples. Make a well in the center and pour in the applesauce mixture. Stir until just combined (don’t overmix). 
  4. Combine 1/2 cup diced apples, 1/4 cup oats, and tablespoon of each cinnamon and sugar. 
  5. Distribute the batter evenly among the 12 muffin cups (I used 24 minis). Top with apple cinnamon mixture. Bake for 15-20 (or 10-15 for minis) minutes until a toothpick inserted in the center comes out clean. 
  6. Remove the muffins to a rack to cool completely. Once cool, I place 6-9 muffins in a large freezer ziploc bag or container–if you can keep your hands off of them! They are yummy! 

Fluffy Pumpkin Oatmeal

Continuing my quest to add pumpkin to (almost) everything this fall, I made pumpkin oatmeal a couple weeks ago for breakfast- and have made them several times since. I’ve been playing with the ratios to maximize fluff, and I think I’ve got it. I make up recipes all the time, but the thing is- I don’t ever measure when I’m cooking (unless I’m baking, obviously). So since I don’t actually measure, I can’t really put said recipes on this little blog of mine. But this time I pulled out my measuring cups so I could share these babies. 

To keep you full, the oats are made with egg whites (which also make them fluffy) and protein powder–coming in at about 17g of protein– not too shabby. They are a perfect breakfast for a cool fall morning, and even make for an easy breakfast at your desk as well. I just mixed all of the ingredients in a container and took it to work to microwave last week.






Ingredients (for one serving)

1/2 c old fashioned oats
1/2 scoop vanilla protein powder
1/2 t cinnamon 
sprinkle of pumpkin pie spice

1/4 c egg whites
1/4 cup pumpkin puree
2-3 T almond milk 


Mix all ingredients in a microwave safe container. Microwave for 1 1/2 minutes. Easy as (pumpkin) pie. 

Easy Breakfast Recipe: Overnight Oats

Happy Monday!

 It was a bittersweet weekend for me since my brother left, but I am excited for a new week, and getting back to a regular schedule. This week I am only working mornings and am excited to be back to a normal gym routine. I let my husband and brother talk me into (way too many) treats last week, so I think my body is happy to be back on a healthier schedule…. I started off the week with some cardio this afternoon, and tomorrow  I have an hour long personal training session scheduled, which I am excited for!


One thing I did stick to last week was eating a healthy breakfast. Lately I can’t get enough of this recipe!



Berry Almond Overnight Oats

1/2 C rolled oats
1/2 C fresh or frozen berries
1/2 C almond milk (or milk of your choice)
1T chia seeds
1 T slivered almonds
sprinkle of cinnamon

Combine all ingredients and store in refrigerator overnight. In the morning, enjoy your pre-made breakfast! 




Breakfast: Berries and Cream Protein Oats

This is one of my go-to breakfasts during the week. It’s super easy and delicious, but the best part is that there are only 3 ingredients!



Ingredients:
1/2 scoop Vanilla Protein Powder
1 C Frozen mixed berries

1/3- 1/2 C Oats



Defrost the berries in your bowl for one minute in the microwave. Add the protein powder and oats. Stir. Add a small amount of water and microwave for another minute. Enjoy!!

*if you don’t have/ dont want to use protein powder you can always use an egg white. It’s obviously not as flavorful, but will give you some added protein! If you do use egg whites, flavor the oats with cinnamon, stevia, vanilla, etc