Protein Pancakes

Protein Pancakes

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Protein Pancakes

Protein Pancakes


  • Author: Amy RD, LDN
  • Total Time: 15 minutes
  • Yield: 6 Pancakes 1x

Ingredients

Units Scale

Instructions

  1. In a large bowl, add the 1 cup pancake mix, egg and milk. Whisk together.
  2. Heat a griddle or large skillet over medium heat.
  3. Spray with nonstick spray. Drop spoonfuls of batter onto the pan so that you have 6 pancakes.
  4. Allow to cook for 2-3 minutes until bubbles begin to form on top of the pancakes.
  5. Flip the pancakes and allow to cook for another minute.
  6. Top with your favorite pancake toppings, fruit, maple syrup, peanut butter, and enjoy!
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Category: Breakfast
  • Method: Griddle
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 100
  • Sugar: 2g
  • Sodium: 160mg
  • Fat: 2g
  • Carbohydrates: 14g
  • Fiber: 2g
  • Protein: 6g
  • Cholesterol: 31mg

Keywords: Pancakes, High Protein

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Mediterranean Egg Wrap

Mediterranean Egg Wrap

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Mediterranean Egg Wrap

Mediterranean Egg Wrap


  • Author: Amy RD, LDN
  • Total Time: 15 minutes
  • Yield: 1 Serving 1x

Description

This Mediterranean Egg Wrap is a mix between an omelet and a breakfast burrito but it is so much better than both of those! Plus, it packs in 31 grams of protein per serving!


Ingredients

Units Scale
  • 3 Eggs
  • 1 Tbsp Greek Yogurt
  • 2 Tbsp Unsweetened Soy Milk
  • 2 tsp Olive Oil
  • 3 Tbsp Red Bell Pepper, diced
  • 1 oz Baby Bella Mushrooms
  • 1/4 cup Raw Baby Spinach
  • 3/4 oz Cheddar Cheese, grated
  • 1 Whole Wheat Tortilla

Instructions

  1. Heat a nonstick skillet to medium heat. Add 2 tsp olive oil.
  2. When the pan is heated up, add the peppers and mushrooms and sautee for 1-2 minutes until the mushrooms are nicely browned.
  3. Next add a handful of spinach and sautee for 1 minute.
  4. While the spinach and veggies cook, whisk up the eggs, milk, Greek Yogurt and salt and pepper in a bowl.
  5. Then, pour the egg into the pan, over top of the veggies. Give the pan a little shake to spread the eggs out evenly.
  6. Place the tortilla on top of the egg mixture and allow to cook for 4-5 minutes.
  7. After 5 minutes, run your spatula around the outside edge of the egg to make sure it will easily release and that it is cooked through.
  8. Using a large spatula, flip the mixture over so that the tortilla is now on the bottom. Add the grated cheese and allow the tortilla to brown for 1 minute.
  9. Finally, roll or fold the tortilla egg up. I find that folding into thirds like a letter works well. Then, give the roll up a little press with your spatula to fully crisp the bottom.
  10. Now, slide it onto a plate, cut in half on a diagonal and dig in!
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Category: Breakfast
  • Method: Skillet
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 1
  • Calories: 461
  • Sugar: 2g
  • Sodium: 364
  • Fat: 25g
  • Carbohydrates: 27g
  • Fiber: 4g
  • Protein: 31g
  • Cholesterol: 580mg

Keywords: Eggs, Egg Wrap, Mediterranean, High-Protein

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High-Protein Almond Joy Overnight Oats

High-Protein Almond Joy Overnight Oats

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High Protein Almond Joy Overnight Oats


  • Author: Amy RD, LDN
  • Total Time: 5 minutes
  • Yield: 1 Serving 1x

Description

Packed with 28 grams of protein, (and no protein powder!) these overnight oats will fill you up and leave you satisfied!


Ingredients

Units Scale
  • 1/2 cup Unsweetened Soy Milk
  • 1/4 cup Greek Yogurt
  • 1 Tbsp Maple Syrup
  • 1 Tbsp Almond Butter
  • 1/8 tsp Almond Extract
  • 3 Tbsp Hemp Hearts
  • 1/2 cup Old Fashioned Oats
  • 1 Tbsp Semi-Sweet Mini Chocolate Chips
  • 1 tsp Unsweetened Shredded Coconut
  • 1 tsp Sliced Almonds

Instructions

  1. Add all the ingredients (except the coconut and slice almonds) into a mason jar. Give the mixture a thorough mix with a spoon.
  2. Pop a lid onto the jar and place it into the refrigerator overnight.
  3. The next morning, top with the coconut and sliced almonds. Enjoy!
  • Prep Time: 5 minutes
  • Category: Breakfast
  • Method: No Cook
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 635
  • Sugar: 25g
  • Sodium: 31mg
  • Fat: 34mg
  • Carbohydrates: 61g
  • Fiber: 11g
  • Protein: 28g
  • Cholesterol: 3mg

Keywords: Oats, Overnight Oats

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Mocha Date Truffles

Mocha Date Truffles

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Mocha Date Truffles


  • Author: Amy RD, LDN
  • Total Time: 25 minutes
  • Yield: 20 Truffles 1x

Description

Decadent truffles made with dates


Ingredients

Units Scale

Truffle Filling:

  • 1 1/2 cups Pitted Dates
  • 2 tbsp Brewed Coffee
  • 2 tsp Coconut Oil
  • 1/4 cup Cocoa Powder

Chocolate Coating & Toppings:

  • 1/2 cup Semi-Sweet Chocolate Chips
  • 1 tbsp Coconut Oil
  • Optional Toppings: Sea Salt, Chopped Pecans, Unsweetened Shredded Coconut

Instructions

  1. In a heat-proof bowl, add the dates and cover with hot water. Let the dates soak for 5 minutes to help them soften.
  2. Drain the dates then add them to the bowl of your food processor, along with the 2 tbsp brewed coffee.
  3. Process until the dates are broken down into small pieces.
  4. Next, add the coconut oil and vanilla extract. Process again until the date mixture becomes slightly smooth.
  5. Now, add the cocoa powder and process again! Stop and scrape down your bowl and then process again. This make take 2-4 minutes depending on your food processor. You are looking for a fairly smooth mixture.
  6. Now it’s time to roll our truffles! Prep a sheet tray with parchment paper and set out on your work surface. Also, grab a bowl and fill it with water to help keep the filling from sticking to your hands.
  7. Scoop out 1/2 tbsp of filling, wet your hands with the water and roll into ball shape, then place onto your parchment paper tray. Continue until all the truffle filling has been rolled.
  8. Next, pop the tray of truffle balls into the freezer to firm up for 15 minutes.
  9. Before you get the truffles out of the freezer, make the chocolate coating
  10. In a microwave safe bowl, add the chocolate chips and coconut oil. Microwave for 25 second intervals, stirring in between each interval, until the chocolate is melted.
  11. Get your toppings ready and set out next to the melted chocolate
  12. Pull the tray of truffle balls out of the freezer.
  13. Dip each truffle ball into the melted chocolate and using a fork, roll the chocolate around and then let some of the chocolate drip off before popping back onto the parchment paper. While the chocolate is still melty, add a sprinkle of your topping of choice.
  14. Continue with the remaining truffles until they are all coated and topped!
  15. Pop the truffles into the fridge to let the chocolate set up and harden for at least 10 minutes.
  16. Enjoy these little bites of chocolate goodness!
  • Prep Time: 10 minutes
  • Cook Time: 15
  • Category: Dessert
  • Method: No Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1 Truffle
  • Calories: 57
  • Sugar: 7g
  • Sodium: 0mg
  • Fat: 3g
  • Carbohydrates: 9g
  • Fiber: 1g
  • Protein: 0g
  • Cholesterol: 0mg

Keywords: Dessert, Truffles, Dates, Mocha Truffles, Chocolate

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Black Bean Brownies with Peanut Butter Swirl

Black Bean Brownies with Peanut Butter Swirl

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Black Bean Brownies with Peanut Butter Swirl


  • Author: Amy RD, LDN
  • Total Time: 30 minutes
  • Yield: 16 Brownies 1x

Description

Black Bean Brownies are fudgy and rich with a hint of peanut butter, a delicious dessert!


Ingredients

Units Scale

Brownie Batter:

  • 1 Can, 15 oz Black Beans, Drained and Rinsed (no, or low-sodium if you can find it)
  • 1/2 cup Maple Syrup
  • 2 Eggs
  • 2 Tbsp Olive Oil
  • 1/4 tsp Espresso Powder
  • 1/4 tsp Kosher Salt
  • 1 tsp Baking Powder
  • 1/4 cup Cocoa Powder
  • 1/4 cup Oat Flour
  • 1/2 cup Chocolate Chips

Peanut Butter Swirl:

  • 1/2 cup PBFit Peanut Butter Powder
  • 45 tbsp Soy Milk (or milk of your preference)

Instructions

  1. Preheat your oven to 350° F and spray an 8×8 inch pan with nonstick spray, then set aside.
  2. To the bowl of a food processor, add the black beans and maple syrup. Process until smooth.
  3. Next, add the two eggs and process again.
  4. Then, add the olive oil, espresso powder, salt, baking powder, cocoa powder and oat flour and process again to combine all ingredients.
  5. Next, remove the blade from the food processor, scrape down the batter and add the chocolate chips, stirring with a spatula.
  6. Then, pour the batter into your prepared pan and set aside while you make the peanut butter swirl.
  7. To a medium size bowl, add the PBFit and 5 tablespoons of milk. Whisk together. The consistency should be a little thinner than regular peanut butter. If it is too thick, add another tablespoon of milk.
  8. To make the swirl, drop dollops of the PBFit mixture onto the brownie batter, spreading them evenly over top of the batter. Then, using a butter knife, start from one corner and drag the knife through the batter and PB from one end of the pan to the other. Continue going back and forth until you reach the other side of the pan. Then, rotate the pan 90 degrees to create swirls in the other direction. Again, start from one corner and go up and back, snaking your way across the batter. Continue until you get the look that you like.
  9. Place the brownies into the oven and bake for 20 minutes until they are set.
  10. Allow brownies to cool for 15 minutes before digging in. Enjoy!
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Category: Dessert
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1 Brownie
  • Calories: 132
  • Sugar: 11g
  • Sodium: 146g
  • Fat: 5g
  • Carbohydrates: 18g
  • Fiber: 2g
  • Protein: 4g
  • Cholesterol: 26mg

Keywords: Dessert, Brownies, Peanut Butter, Black Beans

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Greek Yogurt Ranch Dip

Greek Yogurt Ranch Dip

Greek Yogurt Ranch Dip
Greek Yogurt Ranch Dip
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Greek Yogurt Ranch Dip

Greek Yogurt Ranch Dip


  • Author: Amy RD, LDN
  • Total Time: 5 minutes
  • Yield: 2 Servings 1x

Description

This protein-packed take on classic ranch dip is the perfect appetizer or snack.


Ingredients

Units Scale
  • 1/2 cup Greek Yogurt
  • 1 tsp Nutritional Yeast
  • 1 tsp Dried Parsley
  • 1/4 tsp Dried Chives
  • 1/4 tsp Garlic Powder
  • 1/4 tsp Onion Powder
  • 1/8 tsp Dried Dill
  • 1/8 tsp Salt
  • 1 1/2 tsp Apple Cider Vinegar

Instructions

  1. Add all ingredients to a bowl or mason jar.
  2. Whisk together until all spices are incorporated into the yogurt.
  3. Enjoy as a dip for veggies, a spread on wraps and sandwiches, whatever combination you like!

Notes

  1. To make this into a salad dressing, thin it out with 2-3 tablespoons of water and whisk together.
  • Prep Time: 5 minutes
  • Category: Dips
  • Method: No Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1/4 cup
  • Calories: 45
  • Sugar: 2g
  • Sodium: 171mg
  • Fat: 0g
  • Carbohydrates: 3g
  • Fiber: 0g
  • Protein: 7g
  • Cholesterol: 3mg

Keywords: Dip, Appetizer, Greek Yogurt, Ranch Dip, Ranch

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Mini Rosemary & Parmesan Foccacia Bites

Mini Rosemary Foccacia Bites

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Mini Rosemary & Parmesan Foccacia Bites

Mini Rosemary & Parmesan Foccacia Bites


  • Author: Amy RD, LDN
  • Total Time: 20 minutes
  • Yield: 12 1x

Description

Mini Rosemary & Parmesan Foccacia Bites make the perfect pair with a cozy soup or a flavorful appetizer for your next dinner.


Ingredients

Units Scale
  • 1 cup Greek Yogurt
  • 1/2 cup All Purpose Flour
  • 1/2 cup Whole Wheat Flour
  • 1 1/2 tsp Baking Powder
  • 1/8 tsp Kosher Salt
  • 1 tbsp Rosemary, Minced
  • 1/4 cup + 1 tbsp Parmesan Cheese, Grated
  • 6 tsp Olive Oil
  • Flaked Sea Salt for topping, Optional

Instructions

  1. Preheat oven to 400°F.
  2. Get a muffin tin out and prep for the foccacia bites by pouring 1/2 tsp olive oil into each muffin tin section.
  3. Then, make the dough. To the bowl of a stand mixer, add the Greek Yogurt, flours, baking powder, 1/4 cup Parmesan and salt. Mix on low until all ingredients are incorporated. (Alternatively you can add to a large bowl and mix by hand with a spatula.)
  4. Remove the bowl from the mixer and divide the dough into 12 equal portions.
  5. Then, take each dough portion and flatten slightly with your hands and place into the prepared muffin tin sections.
  6. Top each dough section with the minced rosemary and 1 tbsp grated Parmesan. Then top with a pinch of sea salt on each.
  7. Bake for 12-15 minutes until slightly golden.
  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Category: Appetizer
  • Method: Bake
  • Cuisine: Italian

Nutrition

  • Serving Size: 1
  • Calories: 84
  • Sugar: 1g
  • Sodium: 114mg
  • Fat: 3g
  • Carbohydrates: 9g
  • Fiber: 1g
  • Protein: 4g
  • Cholesterol: 4mg

Keywords: Foccacia, Rosemary, Appetizer

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