Fluffy Protein Pancakes

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Protein pancakes are usually one of the first recipes health-minded individuals try their hand at when venturing into the world of cooking with protein powder. Seems simple enough right?

Here's the thing - I've never liked eating protein pancakes. They (typically) turn out rubbery, flat or hard. Honestly, I'd rather just have the real deal than a mediocre alternate. 

Until these.

Here's the thing - in the past, I've made pancakes using whey protein however, not all protein powders are created equal! 

These pancakes (these fluffy, big, fat pancakes) are made using Egg White Protein. 

BINGO! 

It makes perfect sense.

Egg white protein powder reacts to heat similarly to the way eggs do when baking. Don't get me wrong, I still love baking with whey protein, but some recipes just work better with different protein powders! Whey protein doesn't seem to like high heat (hence rubbery or hard baked goods that are cooked for too long), but after my first experiment with egg white protein it seems this powder can stand up to the heat much more nicely. I'm excited for my baking experiments with this powder!

If you've never tried Egg White Protein Powder, here is your chance! True Nutrition has a great selection of protein powders and an exceptional Egg White Protein. As an added bonus, use my code 'MYENG' to receive 5% off your order!

Fluffy Protein Pancakes

Prep Time: 5 minutes

Cook Time: 2 minutes

Servings: 6 pancakes

Ingredients: 

• 1/2 cup Egg White Protein Powder (2 scoops), unflavored or vanilla
• 1/2 cup flour (I use 1-to-1 Gluten Free Baking Flour, but regular flour would work as well)
• 1 tbsp coconut palm sugar
• 1 1/2 tsp baking powder
• 1/2 tsp baking soda
• 1/2 tsp salt
• 1 tbsp butter, melted
• 3/4 cup reduced fat milk, 2%
• Additional butter or oil for making pancakes
• Optional: Pure maple syrup for serving!

Directions:

1. In a mixing bowl combine your dry ingredients: whey protein, flour, coconut palm sugar, baking powder, baking soda and salt. Whisk to fully mix ingredients. Add butter and milk to the bowl and whisk until batter is smooth.
2. Heat a lightly greased griddle or frying pan over medium heat - you don't want the pan too hot that it burns your pancakes! Scoop batter (approximately 1/4 c) onto pan. Cook the first side until you begin to see bubbles form, about 1 minute. Flip and continue to cook until both sides are browned, about another 30-45 seconds. Serve while hot! 

Nutritional Information (1 pancake):

115 calories - 10 g Protein, 13.5 g Carbohydrates, 2.5 g Fat

Spinach Artichoke Frittata

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I love breakfast, especially savory ones. Eggs, sausage, ham, and cheese - these are a few of my favorite things! Since I started following Intermittent Fasting (not eating between 9PM and 12PM), however, I don't eat during traditional "breakfast" meal time. Don't get me wrong, I love my current approach to nutrition and it works really well for me...but that doesn't mean I still don't miss my beloved breakfast!

The amount of "breakfast for dinner" I prepare has been on the rise. I noticed I have very few breakfast recipes on the site, and the ones that are posted are sweet baked goods like my Apple Cider Protein Donuts, Pumpkin Protein Waffles or Pumpkin Pronuts.

That's because breakfast is very often a quick scramble of whatever meats, vegetables, cheese and egg I have on hand.

This frittata may look involved but it couldn't be easier! While some may turn their noses up at just eating the egg whites (love the yolks!), I still believe it is just fine to eat them every once in a while when you are being mindful about your diet. In this case I balanced out the total fat in the frittata by adding butter and ham - who doesn't love that? 

With some frittatas, they can become overloaded with vegetables, making it heavy and dense. The spinach and artichokes keep this frittata light while also packing it full of veggies! This frittata is pleasing on the eyes, so it could be served at a brunch or breakfast party. No party? I made this for myself for multiple dinners and the leftovers re-warm perfectly!

Spinach Artichoke Frittata

Prep Time: 5

Cook Time: 20

Servings: 4

Ingredients:

• 1 pint egg whites (approximately 10 egg whites)
• 1 tbsp butter
• 1 tsp garlic, minced
• 4 oz ham steak
• 2-1/2 c spinach  
• 1 oz Parmesan cheese, grated
• 8 artichoke heart quarters, canned, water drained
• Salt and pepper

Directions:

1. Preheat oven to 375.  
2. Melt butter over medium high heat in a medium sized saucepan. Add garlic and ham, stir. Next add spinach and allow to wilt down. This only takes a couple of minutes.
3. Combine egg white, Parmesan cheese, salt and pepper in a mixing bowl. Whisk to combine. Once spinach has cooked down, pour egg white mixture into pan. Stir to incorporate spinach and ham with egg whites. Cover with lid and cook for about 2-3 minutes until the eggs begin to set. Remove lid and arrange artichoke hearts in a ring around top of frittata. 
4. Transfer to oven and cook for 10 minutes or until frittata has set and cooked through. Remove from oven and allow to cool for 5 minutes before slicing. 

Nutritional Information (1/4 of Frittata):

138 calories - 20 g Protein, 2.5 g Carbohydrates, 5 g Fat

Apple Cider Protein Donuts

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Somehow, someway, it is already November. 

I think we've (I've) done our fair share of celebrating pumpkins throughout October, but what about apples? They shouldn't be forgotten! Apples are just as much of a star to Fall as pumpkins are. My Pumpkin Protein Donuts were just SO good that I couldn't resist making my next batch of donuts.  

Apples are made to be baked with.

Sure, they are delicious on their own or served chilled. But warm, soft apples are something special. Recently, I feel like I've seen an overload of Apple Cider Donuts on the Internet. Or maybe I've just been craving apples and donuts so it just seems like it... either way, I had to satisfy my craving.

I think it is safe to say I more than satisfied my craving with this newest batch of pronuts. The baking process alone sends your nose into a state of euphoria. My kitchen was filled with a warm scent of apple cider, cinnamon, allspice and cloves - a wonderful accompaniment to the pronuts which were about to be consumed.

I've made these low fat, gluten-free and guilt-free with 6 grams of protein to boot! Welcome Fall and all its glory with a fresh batch of these donuts straight from the oven. 

Apple Cider Protein Donuts

Prep Time: 30 minutes

Bake Time: 10 minutes

Servings: 12 Donuts

Ingredients:

Donuts:

• 1-1/2 cup apple cider
• 1/2 cup grated apple
• 1/4 tsp allspice
• 1-1/2 cup cassava flour (I talk about why I use this flour HERE!)
• 1/2 cup vanilla whey protein isolate (I use True Nutrition and love their products)
• 2 tbsp coconut palm sugar
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1-1/2 tsp cinnamon
• 1/4 tsp nutmeg
• 1/4 tsp salt
• 1/2 cup nonfat greek yogurt
• 1 tsp vanilla extract
• 1 egg

Topping:

• 1-1/2 tbsp butter, melted
• 1 tbsp coconut palm sugar
• 1 tsp cinnamon

Directions:

1. In a small pot over medium high heat, combine apple cider, grated apple and allspice. Bring to a boil. Reduce heat and let simmer for 20 minutes. We want this to reduce to 1 cup of concentrate cider. After the 20 minutes, pour into a small ball to cool slightly.
2. While the cider is simmering, preheat oven to 350°F. Prepare 2 donut pans by greasing with a bit of coconut oil. If you only have one pan, no worries! Just bake in batches. 
3. Whisk together dry ingredients (flour, protein, sugar and spices) in a small mixing bowl and set aside.
4. In a large bowl, whisk together the yogurt, vanilla extract and egg. Slowly pour Apple cider and grated apple into bowl, continuing to whisk. Slowly add dry ingredients and mix until a well incorporated batter has formed. This will be a bit of a wetter batter - that's ok!
5. Transfer batter to a piping bag or large ziploc bag. Pipe batter into donut pan. Bake for 10 minutes or until a toothpick comes out clean when inserted.  
6. Melt butter and set aside in a small bowl which is wide enough to fit a donut. Mix sugar and cinnamon together in another small bowl or on a plate. Once donuts have baked, allow to cool slightly on a large cutting board. Dip tops of donuts into melted butter and then lightly into the sugar/cinnamon mix.  

Pumpkin Protein Waffles

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Where the heck did Summer go? I feel like I blinked and all of a sudden, it's October. Rather than dwell on the fact that this year is racing by, lets celebrate with all things pumpkin! 

Since moving to California, I really miss seeing the seasons change. We have no turning leaves or crisp Fall air (unless you can count fog?). We do, however, have plenty of pumpkins! It may be sunny and 70 outside, and I may still be spending my weekends out at the beach, but in my kitchen - it's full on FALL!

I love using pumpkins in baked goods. Not only does it add flavor, it can also be a substitute for oil or butter in a recipe. Delicious fall flavors AND low fat? Yes, please!

Waffles are one of those decadent, once in a blue moon special indulgent breakfast or brunch items. Normally, these are loaded with sugar and high in fat. If you are like me, you love waffles and want to be able to eat them whenever you damn well please. Enter: Protein Waffles. 

We have two secret substitutions in these waffles: protein powder (instead of flour) and pumpkin purée (instead of butter). These waffles SCREAM fall and are so easy to make its stupid. They are still crispy on the outside and soft and chewy in the inside. These are a perfect post-morning-workout treat. Each waffle packs 11 GRAMS of protein and less than 3 grams of fat!

Do yourself a favor and make a double batch of these waffles and freeze whatever you don't eat so that you can have these any day of the week!

Pumpkin Protein Waffles

Prep Time: 5 minutes

Cook Time: 5-10 minutes

Servings: 6 waffles

Ingredients:

• 2 scoops (1/2 cup) whey protein powder, vanilla 
• 1/2 cup brown rice flour
• 2 tsp baking powder
• 1/2 tsp pumpkin pie spice
• 1/4 tsp salt
• 1 cup pumpkin puree
• 2 eggs
• 1 tsp vanilla extract
• Optional topping: pure maple syrup

Directions:

1. Preheat waffle iron according to manufacturer's directions.
2. Combine all ingredients in a blender (except the syrup), incorporating into a batter.
3. Ladle recommended amount of batter onto waffle iron. Close top and cook until waffle is golden brown and removes easily from waffle iron, about 2-4 minutes. Continue making waffles with remaining batter. Serve immediately. 

Nutritional Information (2 waffles):

250 calories - 22 g Protein, 30 g Carbohydrates, 4.7 g Fat