Healthy Protein-Filled Pancake Recipes in 3 Creative Flavors

Recipes

Protein Pancake Base:

This mix works with any add-ins!

What You Need:

  • 1 cup oat flour
  • 1 cup unsweetened hemp milk
  • 2 tsp baking powder
  • 2 TB maple syrup
  • 1 large egg
  • 2 scoops protein powder, plain or vanilla

To Make:

  1. Simply mix it all together + pick your “insides” from below!

 

Roasted Cinnamon Apple

What You Need:

  • 1 apple, diced
  • 1 TB brown sugar
  • 1/2 TB Earth Balance butter spread
  • 1/2 TB cinnamon, ground

To Make:

  1. In a medium skillet over medium heat, melt the butter. In a small bowl, mix together the remaining ingredients, then grill them in the pan for roughly 5-6 minutes or until softened.

Vanilla Pear

  • 1 small pear, diced
  • 1/2 tsp vanilla extract
  • 1/2 TB Earth Balance butter spread
  • dash of brown sugar
  • bit of lemon juice

To Make:

  1. In a medium skillet over medium heat, melt the butter. In a small bowl, mix together the remaining ingredients, then grill them in the pan for roughly 5-6 minutes or until softened.

Blueberry Cheesecake

What You Need:

  • 1/2 pint blueberries
  • 1 TB sugar
  • dash of lemon juice
  • 1/2 TB Earth Balance butter spread
  • Greek yogurt whipped cream cheese

To Make:

  1. In a medium skillet over medium heat, melt the butter- add in the blueberries + lemon juice and cook until softened. In a small bowl, mix together the cream cheese + sugar- add in the blueberries + mix well.

 

Savory Spinach and Parmesan Pancakes

Recipes

Spinach + Parmesan Pancakes

makes 6-8 pancakes

INGREDIENTS:

  • 2 medium zucchinis, grated
  • 3-4 handfuls baby spinach, chopped
  • 1/2 cup parmesan cheese, crumbled
  • 1/4 cup minced fresh herbs; I love basil + oregano
  • 3 large eggs, lightly beaten
  • 2 TB yellow onion, minced
  • 2 cloves garlic, minced
  • 1/3 cup cassava or coconut flour
  • 1/2 tsp baking powder
  • Salt + black pepper, to taste
  • Avocado oil, for pan-frying

TO MAKE:

  1. Place the grated zucchini in a colander + sprinkle it with salt t0 bring the excess water out- let it sit for 15 minutes.  Then, pat it between paper towels.
  2. In a large bowl, combine the zucchini, spinach, parmesan, herbs, eggs, onion, + garlic. Stir to mix well. Then, pour in the flour and baking powder- mix well.
  3. Heat avocado oil for 30 seconds over medium-high heat for 30 seconds + swirl around the skillet. Using a measuring cup- place 1/8 cup of mixture per pancake. Let it sit + heat for 1 minute, then use the bottom of the cup to flatten it. Pan-fry for 3 minutes per side.
  4. Depending on the size of your skillet, you may need to repeat.
  5. Serve with pan-sauteed tomatoes + a tasty garlic aioli or marinara sauce.

Fig + Caramelized Onion Breakfast Quesadilla

Recipes

Fig + Caramelized Onion Breakfast Quesadilla

makes 1 quesadilla

What You Need:

  • 2 sprouted corn tortillas
  • 1 handful of kale
  • sprigs of thyme, fresh
  • 1/4 cup mozzarella
  • 1 TB goat cheese
  • 1/4 cup caramelized yellow onion
  • 2 tsp fig jam
  • 1/2 cup egg whites, cooked

To Make:

  1. Caramelize the onions in a medium skillet over medium heat with a bit of oil + butter spread. Add in the kale and gently wilt. Set aside.In a smaller skillet, cook scrambled the egg whites in a pan with a bit of oil spray.
  2. Meanwhile, spread goat cheese + fig jam atop one tortilla and top the other with mozzarella – place them in a large, sprayed skillet over medium heat + cook until lightly browned/mozzarella is melted.
  3. Top the tortillas with kale + onion, thyme- put them together to enjoy!

Smoked Salmon + Egg Quiche

Recipes

Everyone needs a breakfast that is quick, simple, but not boring! This is 6 servings of quiche for your weekdays, to make the mornings easier.

Smoked Salmon + Egg Quiche

Makes 6 servings

What You Need:

  • 1 pie crust- I use gluten-free wholly wholesome
  • 4 oz light cream cheese, softened
  • 1 TB chives, chopped
  • Dash of onion powder
  • 4 oz smoked salmon, chopped
  • 1 1/2 TB capers
  • 4 eggs, scrambled
  • 1 cup hemp or coconut milk, unsweetened
  • 1/2 cup shredded parmesan cheese
  • Salt + pepper, to taste

To Make:

  1. Preheat the oven to 375 degrees F.
  2. In a small mixing bowl, mix together the softened cream cheese, chives, +  pinch of onion powder.
  3. Spread the cream cheese mixture over the bottom and sides of the prepared pie crust. Once spread, there should be a thin layer the entire way around.
  4. Line the cream cheese with the salmon + capers.
  5. In a bowl, whisk together the eggs and milk. Add in some salt + pepper, to taste.
  6. Pour the egg mixture into the crust.
  7. Bake in the preheated oven for 35-45 minutes or until eggs set. Try inserting a fork to see if it is solid.
  8. Optional: top with sliced heirloom tomatoes + parmesan cheese.

NUTRITION: x1 serving, 6 servings in total

450 Calories | 27g Fat | 645mg Sodium | 197mg Cholesterol | 36.7g Carbs | 8.9g Sugars | 13.7g Protein 

TIP: to ‘volumize’ your meal, add a side of cooked veggies like greens for bulk without adding to many calories.

Cauliflower Grits

Recipes

I am a big believer in color, variety, + veggies at every meal. This is a plate that can be made quickly + for any meal of the day!

NUTRITION ON YOUR PLATE

PURPLE CAULIFLOWER HEALTH:

The purple color is due to the presence of a subtype of flavonoid compounds called anthocyanins. These compounds may help to regulate your blood lipid and sugar levels and body weight, as well as help to lower your cancer risk. Additionally, purple cauliflower contains a compound called glucoraphanin, which is also found in common green broccoli. In your body, glucoraphanin can be converted to compounds with anticancer properties.

WHAT IS GHEE?

Ghee is a form of highly-clarified butter. How is it “clarified?” By melting butter, it separates into liquid fats and milk solids. Once separated, the milk solids are removed, leaving simply ghee. Inherently, that means that ghee has less lactose than butter.

Health Benefits Include:

  • Ghee is rich in short-chain and medium-chain fatty acids and butyrate, which can improve heart health and lower insulin resistance.
  • Ghee is also high in fat-soluble vitamins, such as vitamins A, E, and D. This is important because fat-soluble vitamins need fat for the body to properly absorb them.
  • The grass-fed varieties have more conjugated linoleic acid (CLA), which may offer heart protection, reduce inflammation, and promote weight loss. Also with less lactose than butter, it is less inflammatory than regular butter.

NOTE: Eat it in moderation. While it has benefits, it is still a fat with higher levels of saturated fat. Use it moderately.

this turns to this really quickly!

CAULIFLOWER GRITS

makes 4 servings

TYPE: Keto-friendly, Paleo-Approved (with0ut cheese,) Low-Carb

ALLERGEN LIST: Gluten-, Dairy-Free (without cheese,) Peanut-, + Soy-Free

WHAT YOU NEED:

For the grits:

  • 1 TB ghee
  • 4 cups cauliflower; riced (QUICK TIP: use a food processor or high-quality blender to pulse florets into “rice” or an Oxo food chopper which is an amazing tool for a small kitchen and for any budget) (FOOD FACT: bigger pieces will fill you up faster- eating less + causing you to eat slower for better digestion.)
  • 1 cup full fat coconut milk (GROCERY TIP: buy a brand without carrageenan*** (see below) like: Native Forest
  • Parmesan, grated
  • Sea salt + pepper, to taste
  • Handful of coarsely chopped parsley

For the Protein Toppers: (see servings below)

  • Breakfast Protein: 1 poached or egg over easy
  • Shrimp n’ Grits: 3 grilled jumbo shrimp
  • Rotisserie chicken, skin removed + hand-shredded.

TO MAKE:

1. Melt the ghee in a large skillet over medium heat. Add in the riced cauliflower. Cook for 2-3 minutes.

2. Stir in 1/2 of the coconut milk; simmer and stir for 6-8 minutes.

3. Add in the remainder of the milk- simmering until thickened; roughly 10 minutes. Season with salt + pepper.

4. Top with parsley when serving.

TO SERVE:

  • When serving for dinner: 1 cup grits with 1/2 cup rotisserie chicken; skin removed + hand-shredded
  • When serving for lunch: top 1 cup of grits with 3 grilled jumbo shrimp (I pan-grill them with a spray of ghee + 1 clove of minced garlic)
  • When serving for breakfast: 1 cup grits with 1 egg; over-easy

NUTRITION:

1 serving = 1 cup grits

  • Calories: 264 calories
  • Carbs: 11.4 grams
  • Protein: 8.6 grams
  • Fat: 20 grams
  • Fiber: 4.4 grams

With 1/2 cup Rotisserie Chicken (no skin):

  • 391 calories
  • 27.97 g protein
  • 25 g fat
  • 16 g carbs

With 1 Egg:

  • 342 calories
  • 14.6 g protein
  • 25 g fat
  • 15 g carbs

With 3 Jumbo Shrimp:

  • 305 calories
  • 16.55 G protein
  • 20.68 g fat
  • 12 g carbs

***What is carrageenan and why don’t I love it in my food…

Carrageenan is extracted from a red seaweed, Chondrus crispus, or “Irish moss,” and is used as a thickener and emulsifier to improve the texture of ice cream, yogurt, cottage cheese, soy milk, and other processed foods. Studies have shown that it increases inflammation in the body overall, which lends to several chronic diseases. However, it is also said to cause a plethora of stomach problems like ulcers, IBD, discomfort, and more. Still approved for use by the FDA, but many food brands have made the effort to remove it from their foods and use a different ingredient to act as a thickener and emulsifier.