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

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

Triple Berry Protein Muffins

It’s been over a month since I’ve posted a recipe but for good reason. We bought our first house! I’ll post a few pictures after we tackle the yard work.

Here’s a recipe I’ve made the last couple of weeks for a mid-morning snack. I’ve got a work conference I have to travel for next week so I’m throwing these in the freezer and packing them so I have some healthy options.

muffin3Ingredients:

  • 1 1/2 cup Oats
  • 1/2 cup Unsweetened applesauce (or mashed banana)
  • 1/2 cup Nonfat plain greek yogurt
  • 4 Egg whites
  • 1/2 cup Vanilla protein powder (or 1/2 cup more oats)
  • 1/2 cup Stevia (or sweetner of choice that measures like sugar)
  • 1 cup Fresh or frozen mixed blueberries, strawberries, and raspberries
  • 1/2 tsp Vanilla extract
  • 1 tsp Baking soda
  • 1 1/2 tsp Baking powder
  • Pinch of Salt
  • Pinch of Cinnamon (optional)

muffin2

Directions: Preheat oven to 350 degrees. Blend all ingredients except for berries. Gently fold in berries. Pour into 12 muffin cups. This recipe works best with silicon baking cups but if you do use paper liners, spray them really well. Bake for 22-27 minutes or until a fork comes out clean. Store in the fridge for up to 5 days or freeze them.

(For an optional streusel topping, mix together 1/2 cup oats, 3 tbs applesauce, 1/2 tsp cinnamon, 1 tbs Stevia and sprinkle on top before baking)

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Nutrition Stats: for 1 Muffin

Cals: 75

Protein: 8 grams

Carbs: 11 grams

Fat: 1 gram

Sugar: 4 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

ProYo

I make this recipe when I either want frozen yogurt or I have one of those days where nothing seems to fill me up.  My go to toppings lately have been PB2 Crackers, Peanut Butter, Hersheys SF Syrup, Fruit, Mini Chocolate Chips within a reasonable portion.

chocProYo

The best thing about this is that there are endless options of flavors.

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I just got Cellucor’s new Chocolate Chip Mint whey powder in the mail – I’m can’t wait to make a delicious bowl of proyo with that!

PBProyo

Recipe for Chocolate ProYo:

  • 1 scoop Protein, casein or whey
  • 2 tbs Unsweetened cocoa powder
  • 1 cup Unsweetened almond milk
  • 2 packets (or 1 tbs) Stevia or sweetener of choice
  • 3/4 cup Nonfat greek yogurt
  • 1/2 tsp Xantham gum (this helps thicken it, if you don’t have it, cut down the almond milk to 1/2 cup)

Peanut Butter Flavor Option: Sub 1 tbs nut butter or 2 tbs peanut flour for cocoa powder.

Cheesecake Flavor Option: Sub 1-2 tbs Cheesecake pudding mix for cocoa powder.

Mix ingredients in a blender. Stick in the freezer for an hour (if you do longer, let it sit at room temp for about 15 minutes as it will be pretty hardened. Go crazy with toppings! This recipe makes a HUGE serving, so feel free to cut it in half for a snack size.

Nutrition Stats:

Cals: 255

Protein: 41 grams

Carbs: 15 grams

Fat: 6 grams

Sugar: 9 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

 

 

Protein Peanut Butter Cups

I saw Reese’s Eggs in the store yesterday and couldn’t get them off my mind. Why are they so much better than regular Reese’s peanut butter cups? I think it’s probably the higher peanut butter to chocolate ratio. Anyways, I whipped these up to kill my craving. Hope you like them!

  • 1 scoop Chocolate protein powder (I used BSN)
  • 2 tbs Unsweetened cocoa powder
  • 1 tbs Stevia (or honey)
  • 1/4 cup Greek yogurt (If you don’t do dairy or have this on hand, you could probably skip this ingredient, I just added it for more volume)
  • 1/3 cup Almond or skim milk
  • 2 1/2 tbs Creamy peanut butter

Variations: If you want a lower calorie treat, substitute 4-5 tbs of peanut flour mixed with 2 tbs water for the regular peanut butter. You can also use a mini muffin tray to make smaller cups.

Whisk together everything but the peanut butter until you have a pudding consistency. Pour half of the chocolate mixture into muffin tins with paper liners (about 1 heaping tablespoon into each). Leave in the freezer about 20 minutes or until hardened. Spread 1/2 tablespoon of peanut butter into each cup then top with the rest of the chocolate mixture. Freeze 1-2 hours before eating. Store any uneaten treats in a zip lock in the freezer.

Makes 5 Peanut Butter Cups.

Nutrition Stats: (for 1 cup)

Cals: 94

Protein: 8 grams

Carbs: 5 grams

Fat: 5 grams

Sugar: 2 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

Chocolate Molten Lava Cake

The snow is finally starting to melt! This sums up what its been like here in the Metro area the past 3 days:

Image

Sometimes when I come home from the gym, especially when its cold outside, the last thing I want is to do is down a giant cold protein shake. Enter molten lava protein cake. I’ll also have this once in awhile if I’m having a chocolate craving at night.

Here’s the thing with this recipe: If its nuked in the microwave for even a few seconds too long, it gets chewy to the point where its inedible. Mine takes 20 seconds tops. Since all microwaves are different (and different protein powders yield different results), take it out after 10-15 seconds to test it. It still should be gooey on top.

  • 1 Scoop Vanilla Protein Powder
  • 1 Tbs Unsweetened Cocoa Powder
  • 1 packet of Stevia (optional)
  • 1/2 tsp Baking Powder
  • 2 1/2 Tbs Water
  • 1 Tbs Peanut Butter

DSC01414

DSC01415

DSC01416Mix everything but the peanut butter in a small bowl. Pour batter into a mug or ramekin sprayed with cooking spray. Microwave for 10-20 seconds. Push tablespoon of peanut butter to the center of the cake. Eat it right out of the mug or dump it on a plate.

Nutritional Stats:

Cals: 210

Protein: 25 grams

Carbs: 11 grams

Fat: 11 grams

Sugar: 1 gram