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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Blackberry Compote

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Blackberry Compote

Blackberry Compote


  • Author: Amy RD, LDN
  • Total Time: 12 minutes

Description

This Blackberry Compote is an antioxidant packed topping for waffles, yogurt, pancakes or any dessert.


Ingredients

Units Scale
  • 1 pint Fresh Blackberries or 2 Cups Frozen Blackberries
  • 1 Tbsp Maple Syrup
  • 1 Tbsp Water
  • 1 Tbsp Lemon Juice

Instructions

  1. Combine all ingredients into a small sauce pan.
  2. Bring the mixture to a boil, then turn down to simmer.
  3. Simmer for 10 minutes until the compote has thickened and the blackberries are slightly broken down.
  4. Allow to cool slightly before digging in, enjoy!

Notes

  1. If you’re using frozen blackberries, pop a lid on to your sauce pan to bring the mixture up to a boil faster.
  2. For smaller bits of blackberries, use the back of a fork to break the fruit up a bit during the simmer process.
  3. Store the compote in a mason jar with a lid. It will keep in the refrigerator for about 2 weeks.
  • Prep Time: 2 minutes
  • Cook Time: 10 minutes
  • Category: Sauces
  • Method: Stovetop
  • Cuisine: American

Keywords: Compote, Blackberry

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Gingerbread Granola

Gingerbread Granola

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Gingerbread Granola

Gingerbread Granola


  • Author: Amy RD, LDN
  • Total Time: 30 minutes
  • Yield: 10 Servings 1x

Description

Gingerbread Granola is a festive and easy breakfast to start your day with fiber and nutrients!


Ingredients

Units Scale
  • 3 3/4 cups Old Fashioned Oats
  • 1 tbsp Ground Flaxseed
  • 1 tsp Cinnamon
  • 1/2 tsp Ground Ginger
  • 1/4 tsp Allspice
  • 1 Pinch Ground Cloves
  • 1/4 tsp Salt
  • 1 cup Pecans
  • 1/2 cup Sliced Almonds
  • 1/4 cup Coconut Oil, Melted
  • 1/2 cup Maple Syrup
  • 2 Tbsp Molasses
  • 1 tsp Vanilla Extract

Instructions

  1. Preheat your oven to 325° F. Line a large sheet tray with a silapt or parchment paper and set aside.
  2. To a large bowl, add the oats, flaxseed, spices, salt and nuts. Mix together with a spatula.
  3. In a medium size bowl, add the coconut oil, maple syrup, molasses and vanilla extract. Whisk together to combine.
  4. Pour the liquid ingredients into the bowl of the oats and use your spatula to combine all the ingredients.
  5. Pour the granola onto your lined sheet tray and then spread it out evenly with your spatula.
  6. Bake for 25 minutes total, stirring every 10 minutes. Bake 10 minutes, remove from the oven and stir. Then bake for another 10 minutes, stir again and then bake for a final 5 minutes.
  7. After it is done baking, use the back of a spatula to press the granola down to create granola clusters.
  8. Allow to cool for at least 15 minutes.
  9. Serve over Greek Yogurt and berries, or as a snack, enjoy!
  • Prep Time: 5 minutes
  • Cook Time: 25 minutes
  • Category: Breakfast
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 326
  • Sugar: 13g
  • Sodium: 60mg
  • Fat: 18g
  • Saturated Fat: 6g
  • Unsaturated Fat: 11g
  • Carbohydrates: 37g
  • Fiber: 5g
  • Protein: 6g
  • Cholesterol: 0mg

Keywords: Granola, Gingerbread, Breakfast

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Devin’s Breakfast Waffles

Devin’s Breakfast Waffles

Devin's Waffles
Devin’s Waffles
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Devin's Waffles

Devin’s Breakfast Waffles


  • Author: Amy RD, LDN
  • Total Time: 30 minutes
  • Yield: 14 1x

Description

Every Sunday my husband Devin makes a batch of these waffles for our family’s breakfasts. It started when my twins were little and the tradition continues, 7 years later! These waffles are delicious and filing, I know you will enjoy!


Ingredients

Units Scale
Dry Ingredients
 
  • 2 cups All Purpose Flour
  • 1 cup Whole Wheat Flour
  • 1 cup Oat Flour
  • 4 tsp Baking Powder
  • 1 1/2 tsp Salt
  • 1/2 cup Vanilla Protein Powder
Wet Ingredients
 
  • 8 Eggs (Separated)
  • 1/4 cup Sugar
  • 1/2 tsp Vanilla Extract
  • 8 tbsp Unsalted Butter
  • 4 cups Buttermilk

Instructions

  1. In a large mixing bowl combine all dry ingredients.
  2. Melt butter. Either in the microwave or in small saucepan on the stove top. Set aside.
  3. Separate your eggs. Place the yolks in a medium size mixing bowl and the egg whites into the bowl of a stand or hand mixer.
  4. Add 1/4 cup sugar to egg yolks. Whisk vigorously until yolks turn a pale yellow color.
  5. Whisk the vanilla extract into the egg yolks and sugar. Next slowly stream in the melted butter, whisking as you add. Whisk in the buttermilk and then set bowl aside.
  6. Using your mixer with the whisk attachment, whisk the egg whites until stiff peaks are formed.
  7. Add the wet ingredients to the dry ingredients and whisk until smooth. Do not over mix.
  8. Gently fold the egg whites into the batter.
  9. Preheat your waffle iron.
  10. Once the waffle iron is ready, spray with nonstick spray and scoop 1/2 cup of batter into waffle iron and cook according to your waffle maker instructions.
  11. Serve hot with flaxseed, maple syrup and fruit, enjoy!
  • Prep Time: 15
  • Cook Time: 15
  • Category: Breakfast
  • Method: Waffle Iron
  • Cuisine: American

Nutrition

  • Serving Size: 1 Waffle
  • Calories: 284
  • Sugar: 6g
  • Sodium: 518mg
  • Fat: 10g
  • Saturated Fat: 5g
  • Unsaturated Fat: 4g
  • Carbohydrates: 33g
  • Fiber: 2g
  • Protein: 14g
  • Cholesterol: 131mg

Keywords: Waffles, Belgian Waffles

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Protein Pancake Mix

Protein Pancake Mix

Protein Pancake Mix
Protein Pancake Mix
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Protein Pancake Mix

Protein Pancake Mix


  • Author: Amy RD, LDN
  • Total Time: 15 minutes

Description

Homemade version of Kodiak Pancake mix.


Ingredients

To Make the Mix
  • 1 cup Oat Flour
  • 1 1/2 cups Whole Wheat Flour
  • 1 cup Vanilla Protein Powder
  • 1 tbsp Brown Sugar
  • 1 tbsp Baking Powder
  • 1 tsp Ground Cinnamon
  • 1/2 tsp Salt
For Pancakes
  • 1 cup Protein Pancake Mix
  • 1/2 cup Almond Milk
  • 1 Egg

 


Instructions

To Make the Protein Pancake Mix
  1. In the bowl of a food processor, process the oats until they are finely ground.
  2. In a large bowl add the oat flour, wheat flour, protein powder, baking powder, cinnamon and salt. Whisk together. Place mixture into a container and seal tightly until you are ready to make pancakes.
To Make Pancakes
  1. In a large bowl, add 1 cup of protein pancake mixture. Add 1/2 cup almond milk and 1 egg. Whisk together. Allow the mixture to sit for about 5 minutes for the oats to soak in the liquid. If the better looks too thick, add a tablespoon more of milk.
  2. Heat a large skillet over medium heat. Add 1 tsp butter to the pan. Spoon 1/3 cup of the batter into the pan to make the pancakes. Allow to cook for 3 minutes per side. You will know they are ready to flip when bubbles begin to form on the pancakes.
  3. Serve with maple syrup and fresh fruit. Enjoy hot!

 

  • Prep Time: 5
  • Cook Time: 10
  • Category: Breakfast

Keywords: Protein Pancakes, Pancakes

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Honey and Flaxseed Granola (Nut-Free)

Honey and Flaxseed Granola (Nut-Free)

Honey and Flaxseed Granola (Nut-Free)
Honey and Flaxseed Granola (Nut-Free)
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Honey and Flaxseed Granola (Nut-Free)

Honey and Flaxseed Granola (Nut-Free)


  • Author: Amy RD, LDN
  • Total Time: 30 minutes
  • Yield: 10 Servings 1x

Description

This granola is nut-free making it a great choice for nut-allergies.


Ingredients

Scale
  • 3 cups Old Fashioned Oats
  • 1/2 cup Flaxseed
  • 1 tsp Cinnamon
  • 1/2 tsp Kosher Salt
  • 1/2 cup Unsweetened Shredded Coconut
  • 1/2 cup Honey
  • 1/2 cup Coconut Oil
  • 1 tsp Vanilla Extract

Instructions

  1. Preheat your oven to 325° F
  2. In a large mixing bowl, add all the dry ingredients (oats, flaxseed, cinnamon, salt, shredded coconut). Mix together with a spatula.
  3. In a microwave safe bowl or measuring cup, add the coconut oil. Place in the microwave and cook on 20 second intervals until melted. Add the honey and vanilla to the coconut oil, whisk together.
  4. Pour the wet ingredients into the bowl of the dry ingredients. Stir together with a spatula until thoroughly mixed.
  5. Place parchment paper or a silpat onto a large sheet tray. Spread granola mixture evenly onto the sheet tray.
  6. Place sheet tray into the oven and bake for 25 minutes, stirring every 10 minutes.
  7. Remove from the oven and allow to cool at least 10 minutes.
  8. Now is the time to add in dried cranberries or any dried fruit. Mix into the granola and allow to cool.
  9. Serve over Greek yogurt and enjoy!

 

  • Prep Time: 5
  • Cook Time: 25
  • Category: Breakfast, Snack
  • Method: Bake

Nutrition

  • Serving Size: 1
  • Calories: 282
  • Sugar: 14g
  • Sodium: 58mg
  • Fat: 17g
  • Saturated Fat: 11g
  • Unsaturated Fat: 2g
  • Carbohydrates: 33g
  • Fiber: 4g
  • Protein: 5g
  • Cholesterol: 0mg

Keywords: Granola, Nut-Free, Nut Free

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Apple Cinnamon Dutch Baby (Gluten-Free)

Apple Cinnamon Dutch Baby (Gluten-Free)

Apple Cinnamon Dutch Baby (Gluten-Free)
Apple Cinnamon Dutch Baby (Gluten-Free)
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Apple Cinnamon Dutch Baby (Gluten-Free)

Apple Cinnamon Dutch Baby (Gluten-Free)


  • Author: Amy RD, LDN
  • Total Time: 26 minutes
  • Yield: 6 Servings 1x
  • Diet: Gluten Free

Description

This gluten-free dutch baby will fill your kitchen with the warming smell of apple and cinnamon.


Ingredients

Scale
  • 3 tbsp Butter, unsalted
  • 1/4 cup Sugar
  • 1/2 tsp Ground Cinnamon
  • 2 Apples, thinly sliced
  • 3 Eggs
  • 1 pinch Salt
  • 2/3 cup Gluten-Free Flour
  • 1/4 tsp Xantham Gum

Instructions

  1. Preheat your oven to 425° F.
  2. Heat a cast iron pan or large saute pan to medium heat. Add the butter and melt.
  3. Add the sliced apples and 1/2 tsp cinnamon to the pan. Cook for 3-5 minutes until the apples are softened, stirring occasionally.
     
  4. While the apples are cooking make your batter.
  5. In a large bowl add 3 eggs and whisk vigorously. (This incorporates air into the eggs and helps your dutch baby rise!)
  6. Next, add the sugar, milk, salt, flour and Xantham gum. Whisk until all ingredients are incorporated.
  7. Pour the batter over top of the apples in the pan, spreading it evenly in the pan.
  8. Place the pan into the oven and bake for 18-22 minutes until golden brown.
  9. Remove from the oven and bask in the glory of your puffed dutch baby! (It will deflate quickly after you remove it from the oven.
  10. Sprinkle with powdered sugar if desired, slice and enjoy!
 
  • Prep Time: 8
  • Cook Time: 18
  • Category: Breakfast, Dessert, Gluten-Free
  • Method: Bake

Nutrition

  • Serving Size: 1
  • Calories: 204
  • Sugar: 14g
  • Sodium: 101mg
  • Fat: 8g
  • Saturated Fat: 4g
  • Carbohydrates: 27g
  • Fiber: 2g
  • Protein: 5g
  • Cholesterol: 108mg

Keywords: Dutch Baby Pancake, Apple Dutch Baby, Gluten-Free Dutch Baby Recipe

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Peanut Buttercup Energy Bites

Peanut Buttercup Energy Bites

Peanut Buttercup Energy Bites
Peanut Buttercup Energy Bites
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Peanut Buttercup Energy Bites

Peanut Buttercup Energy Bites


  • Author: Amy RD, LDN
  • Total Time: 10 minutes
  • Yield: 15 1x

Description

Naturally sweetened energy bites!


Ingredients

Scale
  • 1 cup Pitted Dates
  • 1/4 cup Peanut Butter or Almond Butter
  • 1/4 cup Dark Chocolate Chips
  • 1 tbsp Flaxseeds
  • 2/3 cup Oats
  • 2 tbsp Chocolate Protein Powder

Instructions

  1. Place the dates into a food processor or blender. Blend until they are broken down into very small pieces or they form a ball.
  2. Add the remaining ingredients to the food processor or blender. Blend until the ingredients are combined, about 30 seconds. (You may need to stop and scrape down your bowl if the peanut butter sticks to the side!)
  3. Using a 1-inch scoop or tablespoon, scoop the mixture and then roll gently in your hands to form them into ball shape. The recipe should yield about 15 balls.
  4. Place the bites into a container and then pop them in the fridge. Let them set for 15 minutes (if you can wait that long!), enjoy!

 

  • Prep Time: 10
  • Category: Snack, Dessert
  • Method: No Cook

Nutrition

  • Serving Size: 1
  • Calories: 92
  • Sugar: 8.8g
  • Sodium: 20mg
  • Fat: 4g
  • Saturated Fat: 1g
  • Carbohydrates: 14g
  • Fiber: 1.7
  • Protein: 2.4g

Keywords: Energy Bites, Peanut Butter Energy Bites, Dates

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Sunrise Tropical Smoothie

Sunrise Tropical Smoothie

Sunrise Tropical Smoothie
Sunrise Tropical Smoothie
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Sunrise Tropical Smoothie

Sunrise Tropical Smoothie


  • Author: Amy RD, LDN
  • Total Time: 5 minutes
  • Yield: 4 Servings 1x

Description

A smoothie to brighten your morning with tropical fruit, spinach and protein powder.


Ingredients

Scale
  • 2 cups Frozen Tropical Fruit (Such as Pineapple, Mango, Strawberry, Peach)
  • 2 cups Almond Milk (or your preferred milk)
  • 1 cup Raw Baby Spinach
  • 1/4 cup Vanilla Protein Powder

Instructions

  1. Add all ingredients to blender. Blend until smooth. Enjoy!
  • Cook Time: 5
  • Category: Breakfast, Smoothie, Sides, Snack

Nutrition

  • Serving Size: 1
  • Calories: 208
  • Sugar: 7g
  • Sodium: 106mg
  • Fat: 4g
  • Saturated Fat: 2.5g
  • Carbohydrates: 34g
  • Fiber: 2g
  • Protein: 8g
  • Cholesterol: 1mg

Keywords: Protein Smoothie, Smoothie, Fruit Smoothie

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Cookie Dough Energy Balls

Cookie Dough Energy Balls

Cookie Dough Energy Balls
Cookie Dough Energy Balls
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Cookie Dough Energy Balls

Cookie Dough Energy Balls


  • Author: Amy RD, LDN
  • Total Time: 10 minutes

Description

Cookie dough energy balls are naturally sweet and agreat snack for adults and kids!


Ingredients

Scale
  • 1 cup Pitted Dates
  • 1/2 cup Almond Flour
  • 1/4 cup Vanilla Protein Powder
  • 2 tbsp Oat Flour
  • 1/4 cup Almond Butter
  • 1/2 tsp Vanilla Extract
  • 1/4 cup Mini Chocolate Chips

Instructions

  1. In the bowl of a food processor add the pitted dates and pulse until thoroughly broken down into small pieces or the dates form into a ball.
    Alternatively you can use a high powered blender.
  2. Next, add the almond flour, almond butter, oat flour, protein powder and vanilla extract. Pulse again until the mixture begins to come together. To test this, pinch together some of the dough, it should hold its shape
  3. Depending on the wetness of your almond butter, you may need to add a teaspoon or two of water to get the mixture to come together.
  4. Add the mini chocolate chips and pulse for 3-5 times quickly to mix in the chips.
  5. Finally, scoop tablespoon size portions and roll into balls. Continue with the remaining mixture. You should have 16-18 cookie dough balls. Store in the refrigerator and enjoy!
 
  • Prep Time: 10
  • Category: Snack, Dessert, Breakfast

Nutrition

  • Serving Size: 1
  • Calories: 79
  • Sugar: 7g
  • Sodium: 15mg
  • Fat: 4g
  • Carbohydrates: 10g
  • Fiber: 1.7g
  • Protein: 2g
  • Cholesterol: 0mg

Keywords: Energy Bites, Energy Balls, Snack

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Berries & Greens Smoothie

Berries & Greens Smoothie

Berries & Greens Smoothie
Berries & Greens Smoothie
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Berries & Greens Smoothie

Berries & Greens Smoothie


  • Author: Amy RD, LDN
  • Total Time: 10 minutes
  • Yield: 4 Servings 1x

Description

Berries & Greens smoothie is a quick & filling, antioxidant breakfast.


Ingredients

Scale
  • 2 cups Frozen Mixed Berries (Choose your favorite!)
  • 2 cups Unsweetened Almond Milk (or the milk you prefer)
  • 1 cup Fresh Baby Spinach
  • 1 Scoop Chocolate Protein Powder (about 1/4 cup)

Instructions

  1. Add all ingredients into a blender. Blend for 1-2 minutes.
  2. Stop and scrape your blender with a spatula to move all the ingredients down into the smoothie mixture.
  3. Blend again until smooth. Enjoy!

 

  • Prep Time: 10
  • Category: Breakfast, Snack, Dessert
  • Method: Blender

Nutrition

  • Serving Size: 1
  • Calories: 95
  • Sugar: 8g
  • Sodium: 151mg
  • Fat: 2g
  • Carbohydrates: 13g
  • Fiber: 4g
  • Protein: 8g
  • Cholesterol: 2mg

Keywords: Smoothie, Greens Smoothie, Berries Smoothie

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Whole Wheat Air Fryer Bagels

Whole Wheat Air Fryer Bagels
Whole Wheat Air Fryer Bagels
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Whole Wheat Air Fryer Bagels

Whole Wheat Air Fryer Bagels


  • Author: Amy RD, LDN
  • Total Time: 22 minutes
  • Yield: 8 1x
  • Diet: Vegetarian

Description

Homemade bagels, simple Ingredients. Your kitchen will smell like a bagel shop in no time!


Ingredients

Scale
  • 2 cups Greek Yogurt
  • 1 cup All Purpose Flour
  • 1 cup Whole Wheat Flour
  • 1 tbsp Baking Powder
  • 1/2 tsp Kosher Salt
  • 1 Egg

Instructions

  1. Preheat air fryer to 325° F.
  2. Add the Greek Yogurt, flours, baking powder, and salt to a stand mixer bowl or a large bowl.
     
  3. With the paddle attachment, mix the ingredients together on low until the dough comes together in a ball. (Alternatively, you can mix this by hand with a wooden spoon or spatula.)
  4. Remove the dough from the bowl to countertop and knead by hand a few times to full incorporate the yogurt into the flour.
  5. Divide the dough into 8 equal portions. Roll each portion into a ball and then using your finger, punch a hole through the middle to create the bagel shape. (Note: This is a sticky dough! Add a little flour as needed to help the dough from sticking too much.)
  6. Place the egg into a bowl and add 1 tbsp of water. Whisk to break up the egg and combine. Next, brush each bagel with the egg wash. Sprinkle on toppings to your preference. (I love everything bagel seasoning here!)
  7. Spray your air fryer basket with nonstick spray and place 4 bagels at a time into the air fryer. Air fry at 325° F for 12 minutes. Then, remove the bagels from the air fryer to a wire rack and allow to cook for at least 10 minutes. Repeat with remaining 4 bagels.

Notes

Slice in half and top with avocado for some healthy fat, if you so desire!

  • Prep Time: 10
  • Cook Time: 12
  • Category: Breakfast, Lunch, Sides, Snack
  • Method: Air Fry
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 143
  • Sugar: 1.94g
  • Sodium: 168mg
  • Fat: 0.76g
  • Saturated Fat: 0
  • Carbohydrates: 26g
  • Fiber: 2g
  • Protein: 9.6g
  • Cholesterol: 2.5mg

Keywords: Whole Wheat Bagels, Air Fryer Bagels, Healthy Bagels

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Healthy Banana Nut Muffins

Healthy Banana Nut Muffins
Healthy Banana Nut Muffins
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