Chocolate Chunk Protein Muffins

Muffin2I’ve been making muffins every week lately for work week snacks. I invented these today after having to pass up Costco muffins at church…these might give those chocolate muffins a run for their money. If you don’t want to add protein powder, just substitute an extra half cup of oats. Enjoy!

  • 1 1/2 cup Old fashioned oats
  • 1/2 cup Chocolate or vanilla protein powder
  • 1/4 cup Unsweetened cocoa powder
  • 1 Banana, mashed
  • 4 Egg whites
  • 1/2 cup Unsweetened apple sauce
  • 3/4 cup Stevia (or sweetened of choice)
  • 1/3 cup Milk (I used Almond milk)
  • 1 tsp. Baking powder
  • 1 tsp. Baking soda
  • 1/4 tsp. Salt
  • 2 TBS. Mini chocolate chipsMuffins1

Preheat oven to 350 degrees. Mix all ingredients but the chocolate chips in a blender until batter is smooth. Pour batter in cupcake liners (use foil or silicon) until 3/4 full. Bake for 12-15 minutes. Store in the fridge. Makes 12 muffins.

Nutrition Stats:

Cals: 89

Protein: 6 grams

Fat: 2 grams

Carbs: 13 grams

Sugar: 4 grams

Chocolate Chip Cookie Protein Bars

TitleshotA snack that tastes like an oatmeal chocolate chip cookie with perfect amounts of protein, slow digesting carbs, and healthy fats? Sign me up! These are great for a snack or breakfast on the go. I use Cashew Butter because it has more of a mild flavor and makes these taste more like a cookie, but any nut butter will do.

extra

  • 1 cup Old Fashioned Oats
  • 1 large Banana, mashed
  • 2 Egg whites
  • 1/2 cup Cashew Butter (or nut butter of choice)
  • 1/2 cup Vanilla protein powder (or an extra half cup of oats)
  • 1/2 cup Stevia
  • 1/2 cup Unsweetened almond milk (or skim)
  • 1/2 tsp Baking Powder
  • 1/2 tsp Butter extract (or vanilla extract)
  • 1/4 tsp Salt
  • 2 TBS Mini chocolate chips

Preheat oven to 350 degrees. Soften nut butter in the microwave fr 10-15 seconds if needed. Mix all of the ingredients except for chocolate chips until well blended. Pour into a 9×9 inch baking pan sprayed with cooking spray. Sprinkled chocolate chips on top. Bake for 15-20 minutes.

cut bars

Let cool completely before cutting into 8 bars. Store in the fridge for up to 4 days (if they last that long).

Nutrition Stats: (per bar)

181 Cals

Protein: 8 grams

Carbs: 18 grams

Fat: 10 grams

Sugar: 5 grams

Cream Cheese Swirl Protein Pumpkin Muffins

Pumpkin MuffinsI jumped on the pumpkin bandwagon for fall and made these beauties for the work week. I love having 2 of these for a snack with a cup of coffee or tea mid-morning. I’ve made these without the cream cheese swirl and they still turn out great. The protein powder isn’t necessary either – they are still a super healthy snack without it.

For the Muffins:

  • 1 1/2 cup Oat flour
  • 1/2 cup Stevia (or sugar)
  • 1/4 cup Vanilla protein powder (substitute 1/4 cup more flour)
  • 1 cup Canned pumpkin
  • 1/2 cup Unsweetened applesauce
  • 1/2 cup Nonfat greek yogurt (substitute Almond Milk for a dairy-free option)
  • 3 Egg Whites
  • 1 1/2 tsp Cinnamon
  • 1/2 tsp Nutmeg
  • 1/2 tsp Salt
  • 2 tsp Baking Powder
  • 1 tsp Baking Soda
  • 1 tsp Vanilla Extract
  • Optional: 1/4 cup chopped pecans, walnuts, or raisins

For the Cream Cheese Swirl:

  • 4 tbs Light cream cheese (I used the new greek yogurt blended cream cheese)
  • 1 tbs Stevia

Preheat oven to 350 degrees. Combine the dry ingredients and slowly whisk in the wet ingredients. Batter will be thick. Spoon the batter into foil liners or silicone muffin pan till 3/4 full. (These will stick to paper liners, foil liners are available in the baking aisle)

For the swirl, soften cream cheese in the microwave for 10-15 seconds and mix in sweetener. Drop the mixture by rounded teaspoon onto each muffin. (You can leave as is, or swirl with a knife. Sprinkle nuts on top if desired. Bake for 15-20 minutes.

Makes 12-13 Muffins

Nutrition Stats: For 1 muffin, no nuts

Cals: 85

Protein: 6 grams

Carbs: 12 grams

Fat: 2 grams

Sugar: 2 grams

Fiber: 2 grams

Birthday Cake Protein Pancakes & Waffles

I think that one of the toughest choices in life is deciding whether to eat an elephant ear or funnel cake at the fair every summer. Second runner up is choosing between waffles and pancakes.  I say have them both! These make you feel like you are eating something naughty but pack a ton of protein + fiber so you are satisfied for hours.

birthday

wafflin

  • 1/2 cup Old fashioned oats (ground into oat flour)
  • 1 tsp Baking Powder
  • 1/2 tsp Baking Soda
  • Pinch of Salt
  • 1/2 scoop (or 2 tbs) Vanilla protein powder (optional)
  • 3 packets Stevia (or 2 tbs of a sweetener that measures like sugar)
  • 2 Egg whites
  • 1/4 cup Almond milk (or skim)
  • 3 tbs Applesauce (no sugar added)
  • 1/2 tsp Almond extract
  • 1/2 tsp Butter extract (if you can’t find this, use vanilla but butter extract really makes the “cake” flavor)
  • 1 tbs Rainbow sprinkles

For Pancakes: Blend all ingredients except for sprinkles OR mix dry ingredients together in a bowl and create a well in the center. Add the wet ingredients and mix. Preheat skillet on medium heat. Spray with cooking spray and pour the batter depending on a desired size of a pancake (2-3 tbsp for a medium 1/4 cup for larger ones). Add sprinkles to each pancake. Cook for a couple minutes until you see the edges turning brown and bubbles start to form on the top. Flip with a spatula and cook until browned on the other side. Serves 1

For Waffles: Same mixing directions. Pour half of the batter into a waffle iron greased with non stick spray. Add sprinkles to the batter or just put on top after cooking. (Makes 2 waffles)

Top with some light whipped cream or – to make a frosting topping : Mix 2 tbs nonfat greek yogurt, 2 tbs protein powder, 2 tbs Unsweetened almond milk, and 1 packet of Stevia.

Nutrition Stats: For entire recipe, without topping

Cals: 330

Protein: 26 grams

Carbs: 40 grams

Fat: 6 grams

Sugar: 15 grams

Breakfast Cookies

I don’t like rules when it comes to food. Like the kind that says you can’t have cookies for breakfast (and I’m not talkin’ about Cookie Crisp cereal). Or that you have to eat this particular recipe at breakfast – have these anytime! They’re amazing.

cookie 1

  • 1 banana, mashed
  • 1/2 cup Old fashioned oats
  • 1 tsp Vanilla extract
  • 1/2 tsp Cinnamon
  • Pinch of Salt
  • 2 tbs Peanut Butter (I like to use crunchy for this recipe)
  • 4 squares Chopped dark chocolate (or 1-2 tbs chocolate chips)
  • Optional add ins: Raisins, Dried Cranberries, 1 tbs ground Flaxseed, 2 tbs protein powder.

Preheat oven to 325 degrees. Mix all ingredients together. Drop dough by rounded tablespoon onto baking sheet covered with parchment paper. Press down (these cookies don’t spread). Bake 8-10 minutes. Serves 8.

cookie 2

Nutrition Stats: (per cookie)

Cals: 84

Protein: 2 grams

Carbs: 9 grams

Fat: 5 grams

Sugar: 3 grams

 

 

 

Brownie Batter Pancakes

Chocolate and pancakes are two of the best things in life so why not combine the two? The problem with a lot of protein or healthy pancake recipes is that they turn out dry and spongy. These are light and fluffy. If you want to up the protein content, just add a 1/2 scoop protein powder to the batter. Now, I just need to figure out how to make a healthy version of Dairy Queen’s brownie batter blizzard.

BrownieBatter

  • 1/2 cup Oat Flour
  • 1 tsp Baking Powder
  • 1/2 tsp Baking Soda
  • Pinch of Salt
  • 4 packets Stevia (or 3 tbs of a sweetener that measures like sugar)
  • 2 tbs Unsweetened cocoa powder
  • 3 tbs Applesauce (you could also sub 1/2 of a mashed banana)
  • 2 Egg Whites
  • 2 tbs Nonfat greek yogurt
  • 1/2 tsp Butter extract (or vanilla)
  • Optional add ins: 1 tbs chopped Dark Chocolate, 1/2 scoop Protein Powder

To make a chocolate topping (optional): Mix 2 tbs Unsweetened cocoa powder, 2 tbs NF greek yogurt, 2 tbs Unsweetened almond milk, and 1 tbs or more Stevia.

Mix dry ingredients together in a bowl and create a well in the center. Add the wet ingredients and mix. Preheat skillet on medium heat. Spray with cooking spray and pour the batter depending on a desired size of a pancake (2-3 tbsp for a medium 1/4 cup for larger ones). Cook for a couple minutes until you see the edges turning brown and bubbles start to form on the top. Flip with a spatula and cook until browned on the other side. Serves 2

Brownie Batter2

Nutrition Stats: (for 1 serving, with chocolate topping)

Cals: 169

Protein: 13 grams

Carbs: 26 grams

Fat: 3

Sugar: 3

Fiber: 7

 

 

 

 

Baked Berry Oatmeal

I’ve been on the road quite a bit for work lately and leave tomorrow for a few days in Eastern Oregon. I try to prep a little food to bring because I tend to make better food choices when I’ve got options other than staring at the aisle of Cheetos and Little Debbie Snacks in a gas station mini mart. I’ve got this packed along with some apple slices, peanut butter, Quest Bars, baby carrots, and snap peas. I figure this way I can afford to indulge a little at a fancy dinner tomorrow.

bakedoatmeal

I add protein powder to this so I don’t have to worry about packing hard boiled eggs, protein bars, or stuff to make a shake for a protein source. Also, I’ve been sick of eggs lately and its nice to just grab a slice of this and not have to heat up the stove. It taste great cold but you can also pour a little extra milk on top and reheat in the microwave. If you don’t want to add in protein powder, you can leave it out but keep the milk to 1 cup.

breakfast

  • 2 cups Old fashioned oats
  • 2 scoops Vanilla protein powder
  • 3 Egg whites
  • 2 tsp Vanilla extract
  • 2 tsp Cinnamon
  • Pinch of Salt
  • 1 tsp Baking Powder
  • 1 1/2 cups Milk (I used almond but you can use cow’s milk to bump up the protein)
  • 1/2 cup Applesauce (no sugar added)
  • 1/2 cup Sweetener (optional)
  • 2/3 cup Fresh or frozen Berries (you could also add sliced banana)
  • Optional: Nuts (I use 3 tbs sliced almonds) or Coconut Flakes

Preheat oven to 375 degrees. Mix all ingredients except for berries. Pour into an 8×8 pan (or round) with non-stick spray and top with berries (and nuts if you’re into that). Bake for 35-40 minutes until golden brown and set in the middle. Store any leftovers in the fridge. Serves 4.

Nutrition Stats: (for 1 serving with nuts)

Cals: 300

Protein: 23 grams

Carbs: 36 grams

Fat: 7 grams

Sugar: 6 grams

 

Strawberry Protein Crepes

 

crepe

For crepes:

  • 1/4 cup Oats
  • 4 Egg whites
  • 2 heaping tbs Unsweetened applesauce
  • 2 tbs Vanilla protein powder
  • 1/2 tsp Vanilla extract
  • 1/2 tsp Baking Powder
  • 1 packet of Stevia (or 1 tbs sweetener of choice)

For filling:

  • 1/3 cup Fat free greek yogurt
  • 1 tbs stevia
  • 2 tbs Strawberry jam (I used wonderful sugary freezer jam but the macros below reflect using a low sugar jam)
  • Optional garnish with berries and whipped cream

Blend all of the crepe ingredients together in a blender (I used a magic bullet) until smooth. Heat a pan to medium and spray generously with cooking spray (or a little melted coconut oil). Pour on the batter and flip when the crepe looks bubbly and somewhat firm. (Don’t worry if they don’t come out in one piece or looking pretty – they still taste good and look alright when you roll them up with the filling)

For the filling, mix all of the ingredients together and add to the middle of each crepe. Roll them up and add berries or whipped cream. Oui Oui! This recipe makes one giant serving, I almost couldn’t finish it all.

Nutrition Stats: (for entire recipe, excluding garnishes)

Cals: 305

Protein: 38 grams

Carbs: 31 grams

Fat: 3 grams

Sugar: 14 grams

Oatmeal Cookie Protein Pancakes

Yay for Saturday morning pancakes! My mom makes the most delicious oatmeal pancakes and I was thinking about them when I decided to get a little creative this morning. These would be a great post workout meal (or post couch and Netflix binge session, I won’t judge).

oatmealpancakes

  • 1/2 cup Old fashioned oats
  • 1 Ripe banana, mashed
  • 4 egg whites
  • 1 tbs Stevia (or sweetener of choice)
  • 1 scoop Vanilla protein powder (If you don’t want to use protein powder sub 1/4 cup oat flour and a little extra sweetener)
  • 1 tsp Baking powder
  • 1/2 tsp Vanilla extract
  • Pinch of Salt and Cinnamon
  • 2 tbs Mini chocolate chips

Mix mashed banana and liquid ingredients. Whisk in dry ingredients. Pour onto heated griddle sprayed with cooking spray, add chocolate chips to each pancake before flipping. Makes about 6 pancakes, Serves 3.

Nutrition Stats: (for 2 pancakes)

Cals: 208

Protein: 18 grams

Carbs: 26 grams

Fat: 4 grams

Sugar: 11 grams

 

 

Karcher Ricotta Pancakes

   Whoa…I logged in today and saw my last post received 5,000 views. I’m flattered that anyone would want to read my little site, let alone people from Bahrain, Portugal, Chile, and other random countries that show up in my viewer stats.
      I realized I need to mix it up with recipes as not everyone likes to cook or bake with protein powder and stevia. This pancake recipe has neither, but is still low sugar and packed with protein . My mom sent me this recipe, which has been in my family for at least four generations on the Karcher side.
ingredients
It wasn’t an unhealthy recipe to begin with and doesn’t need the substitutes I used, I just wanted to see if it would taste just as great with a few changes. The only ingredients I modified were changing the cow’s milk to almond milk and flour to spelt flour, which I’ve been loving lately. Spelt flour tastes great, seems to work better in recipes than oat flour, and is higher in protein than white & wheat flour. It’s also more water soluble, which is why you should use a little less than called for when substituting it in a recipe, hence why you’ll see a scant 1/2 cup. If you go with regular flour, use a whole 1/2 cup.
ricotta
  • 3 eggs, separated
  • 8 oz. low fat Ricotta Cheese
  • 2/3 cup Unsweetened Almond Milk (or skim)
  • Scant 1/2 cup Spelt Flour (or 1/2 cup regular flour..oat flour would probably work too)
  • 1 tsp. baking powder
  • 1 tsp. vanilla
Separate eggs and beat whites until stiff. Set aside. Mix yolks, milk and Ricotta together. Add flour and baking powder, then vanilla. Fold in stiff whites. Batter will be super fluffy. Cook on a pan sprayed with cooking spray. These pancakes aren’t very sweet since they have zero sugar/sweetener in them so definitely go crazy with toppings like fruit. I’ve tried mine with homemade blueberry compote and peanut butter. Serves 4.
Nutritional Stats (1 serving is 2 pancakes)
Cals: 172
Protein: 13 grams
Carbs: 10 grams
Fat: 6 grams
Sugar: 5 grams