Breakfast

Protein Breakfast Bake, Apple and Spice Variety

Mix ingredients together, pour into greased loaf pan (approximately 4”x8”).  All version bake at 350F for 14-18 minutes, or until a toothpick inserted in the center comes out dry.  Do not overbake.  Serve warm (or cold) with whipped cream, Greek yogurt, or maple syrup.  Can be kept in the refrigerator, covered, for up to a week.   (The flaxseed is optional, and is a great way to boost your Omega-3 fatty acid level.  When you use the flaxseed, one portion has 1.3 grams of O-3 fatty acids, which is approximately the same as 4 fish oil capsules!)

2 egg whites

1 tsp vanilla extract
1 medium apple, cored, skin on, chopped
1/3 cup unsweetened applesauce
½ c dried rolled oatmeal
1 tsp cinnamon (or apple pie spice blend)
1 scoop (4 Tbsp) vanilla protein powder
2 Tbspn milled flax seeds
½ tsp baking powder
Nutritional Data:
Cal:            263
Fat:             5.2g
Sat Fat:       1.0g
Chol:           27mg
Sodium:     140mg
Carb:          34.g
Fiber:          6.2g
Protein:     17.9g

Pancakes and Frittata

The pancakes are my basic protein pancakes, topped with blueberry Greek yogurt and additional fresh blueberries.
Leek Frittata
Makes 2 servings.
1 leek, cleaned carefully, and slice thinly across the grain
4 whole eggs, large
2 Tablespoons shredded cheese (your choice)
Pepper as needed
Cooking spray
Diced tomato for a dressing
1.  Slice the leek the long way, fan it apart and rinse it under cool running water.  Slice it thinly across the grain.
2.  Turn your broiler on high.
3.  Heat a non-stick, oven-safe pan over medium heat and spray with cooking spray. Add leeks.  Saute until beginning to soften, 3-5 minutes.
4.  Crack four eggs into a bowl, whisk lightly.
5.  Pour over leeks. Let the eggs cook until beginning to set.  The surface will still be runny. Top with cheese. Place under broiler until the cheese browns and eggs finish cooking (2-3 minutes).
6.  Cut in half, serve immediately.
Nutritional data:
Calories:    219
Fat:           14.7g
Sat fat:        6.1g
Chol:         438mg
Sodium:    234mg
Carbs:        5.7g
Fiber:         0.6g
Protein:    16.6g

Protein Pancakes

Protein Pancakes


My Protein Pancakes
Makes 2 servings of 4 pancakes. 
Mix together:
4 egg whites
1 tsp vanilla
1/3 unsweetened applesauce (or ½ cup canned pumpkin)
¼ c water
Add:
½ cup dry oatmeal (or ½ c Kellog’s All Bran)
½ tsp baking powder
1 tsp cinnamon
2 T milled flaxseed
1 scoop (4T) whey powder
Pour scant ¼ c onto non-stick skillet lightly oiled.  Turn when the batter starts to set (1-2 minutes over medium heat.)  This is thick batter, and bubbles will usually not form on the surface.
Serve with whipped cream, sautéed bananas, warm apple compote, peanut butter or Greek Yogurt.
Cal:  221 Fat:  5.1g  Sat Fat: 1g  Chol:  27  Sodium:  293.8mg  Carb:  23.8g  Fiber 5.1g  Protein:  21.3  (The nutritional data is using the applesauce and oatmeal version, and without any toppings.)
Note: in the first picture, the bananas are sauteed.  I put them in a non-stick skillet, without any oil or spray, over medium-high heat, and turned them while the pancakes were cooking.  That brings out the sugars and caramelizes them, and really makes the banana flavor pop.  The bananas were topped with whipped topping and cinnamon.  The second picture uses non-fat blueberry Greek yogurt and fresh blueberries to dress the pancakes.  The options are almost endless.

Breakfast Bakes


Protein Breakfast Bakes
All versions make 2 servings.  Mix ingredients together, pour into greased loaf pan (approximately 4”x8”).  All version bake at 350F for 14-18 minutes, or until a toothpick inserted in the center comes out dry.  Do not overbake.  Serve warm (or cold) with whipped cream, Greek yogurt, or maple syrup.  Can be kept in the refrigerator, covered, for up to a week.   (The flaxseed is optional, and is a great way to boost your Omega-3 fatty acid level.  When you use the flaxseed, one portion has 1.3 grams of O-3 fatty acids, which is approximately the same as 4 fish oil capsules!)
Peanut Butter Version       (not pictured)          
2 egg whites
1/3 cup unsweetened applesauce
2 T peanut butter
½ c dried rolled oatmeal
1 scoop (4 Tbsp) vanilla protein powder
2 Tbspn milled flaxseeds
½ tsp baking powder
Cal: 232  Fat 11.9g, Sat Fat 2.2g, Chol 13.5mg, Sodium 311.1mg, Carb 22.5g, Fiber 8.4g, Protein 16g 



Nutella Version               
2 egg whites
1/3 cup unsweetened applesauce
2 T Nutella
½ c dried rolled oatmeal
1 scoop (4 T) vanilla protein powder
2 Tbspn milled flaxseeds
1 tsp cinnamon
½ tsp baking powder
Cal: 305, Fat 9.1g, Sat Fat 2.6g, Chol 15mg, Sodium 203.5mg, Carb 33.1g, Fiber 5.6g, Protein 18.5 



Pumpkin Version                            
2 egg whites
1 tsp vanilla extract
½ cup canned, solid-pack pumpkin (not pumpkin pie filling)
½ c dried rolled oatmeal
1 scoop (4 T) vanilla protein powder
2 T milled flaxseeds
1-2 tsp pumpkin pie spice
½ tsp baking powder
Cal: 214, Fat 5.4g, Sat Fat 1g, Chol 27mg, Sodium 150mg, Carb 23.3g, Fiber 6.8g, Protein 18.6g 

Banana Version             (not pictured)  
2 egg whites
1 tsp vanilla extract
1 very ripe banana, mashed
½ c dried rolled oatmeal
1 tsp cinnamon
1 scoop (4 T) vanilla protein powder
2 T milled flaxseeds
½ tsp baking powder
Cal: 259, Fat 3.8g, Sat Fat 0.9, Chol 27mg, Sodium 198mg, Carb 31.8g, Fiber 5.2, Protein 17.6g