Coconut Protein Pancakes


Starting the new year right with a Fluffy stack of Low Carb Coconut Protein Pancakes this morning! 😍🍥 These were super easy to make and filling! 😋👅💦 Plus these little beauties are grain free, sugar free and full of fiber! 🙌💪 Really can’t get any better for this Saturday morning! 😎☀️🌴


Coconut Protein Pancakes:

🍥1 scoop Quest multi purpose protein powder
🍥 3 egg whites
🍥 2 tablespoons coconut flour
🍥1/3 cup unsweetened cashew milk
🍥1 tsp vanilla extract
🍥2 packets stevia
🍥1/2 tsp sea salt

Whisk all ingredients until smooth and cook about 3-5 min per side in a skillet greased with coconut oil. Flip pancakes when bubbles start to form around the edges.

These little beauties were topped with walden farms sugar free syrup but you could add fruit, cinnamon, shredded coconut, nuts, peanut butter or of course chocolate! 🍫😘  Happy New Year!


Nutrition Facts: 1 serving makes about 5-6 small pancakes

221 calories, 35g protein, 12g carbohydrates, g fat and 5g fiber.

Enjoy! 🙂


Pumpkin Spice Pronut Holes


The pumpkin obsession is in full swing in my house! And with my whole house smelling like fresh baked pumpkin pie I’m not complaining! Pumpkin not only is in season in the Fall, but is pumpkin is rich in vitamin A, potassium, magnesium, fiber and vitamin C. Not to mention the pumpkin seeds are crazy delicious! I will feature them in my next post!

With Thanksgiving around the corner I have been coming up with all kinds of healthy pumpkin desserts! These mini donut holes are perfect for desserts, snacks or breakfast! These also have added protein, so they are incredibly satisfying! 🙂 Honestly, I had to put them away because I couldn’t sop munching on them! Here is the recipe:

Pumpkin Spice Pronut Holes:

1/2 cup Quest Vanilla protein powder
1/4 cup coconut flour
1/4 cup oat bran flour
1/4 cup almond flour
3/4 cup organic pumpkin purée
1/4 cup egg whites
1 Tbsp sugar free pumpkin syrup
2 tsp ground cinnamon
1 tsp pumpkin spice
1/4 tsp sea salt
1/2 tsp baking powder
1/2 tsp baking soda
12 liquid stevia drops

Mix all wet ingredients then slowly add dry ingredients and roll into little balls. Place in mini muffin tin and bake at 350 degrees for 15 minutes.


Spray each Pronut hole with coconut oil. Mix 2 tbsp ground cinnamon with 15 stevia packets and dunk each Pronut hole into coating and enjoy! ✌


Nutrition Facts:

Makes 16 Pronut Holes.

Per 1 pronut hole: 40 calories, 4g protein, 4g carbohydrates, 1g fiber, 1g fat.

Happy Thanksgiving! 🙂

Banana Protein Bread (Low carb)


Ok I don’t know about you, but I have not met anyone who does love a warm delicious slice of banana bread! Growing up my mom made it all the time usually including oil, flour and sugar. Well this banana bread not only does not include white flour, sugar or oil, but it’s low carb and high protein to boot! Not to mention absolutely scrumptious!

Since bananas are higher in sugar than most fruit (30g per medium banana) you need very little sweetener in this recipe. Bananas are also full of fiber, potassium, manganese and vitamin B-6. The potassium in bananas have been shown to aid in leg cramping and lowers blood pressure.Manganese can aid menstrual cramping, prevent osteoporosis and has been used to treat anemia. Vitamin B-6 aids in healthy metabolism function as well as strengthens hairs, nails and promotes skin health. Fiber keeps you full in between meals and lowers cholesterol.

The national weight loss regisrty as well as several studies have found that people who consume fruit in addition to their weight loss plan not only are successful in weight loss, but keep the weight off more so than their non fruit consuming counter parts. So please do not be afraid on consuming fruit while trying to take off those unwanted pounds!

This banana bread is high in protein, which makes it perfect for breakfast or and afternoon snack. So, even though it may not be your mama’s banana bread it is hella good! Here’s the recipe:


6 egg whites

2 scoops Cellucor cinnamon swirl whey protein powder

2 ripe bananas

1 Tbsp. Stevia

1/2 teaspoon baking powder

1/4 teaspoon salt

2 teaspoons cinnamon

1 teaspoon pumpkin pie spice

1 cup almond flour

2 Tbsp. ground flax seeds

1 teaspoon organic vanilla extract


1. Preheat oven to 350 degrees Farenheit

2. Mash ripe bananas in mixing bowl

3. Add additional wet ingredients

4. Mix in dry ingredients until incorporated

5. Spray baking dish with cooking spray and pour in the delicious batter

6. Bake banana bread for 32-35 minutes until middle is cooked through

7. Realize your house smells like delicious banana bread

8. Enjoy! 🙂


Nutrition Facts:

Makes 8 servings

Nutrition per slice: 150 calories, 8g fat, 12.5g protein, 10g carbohydrates, 2.6g fiber, 8mg cholesterol.




Asparagus & Veggie Sausage Egg White Muffins


Because breakfast is the most important meal of the day I thought I would share one of my favorite recipes! This high protein, low carb breakfast is so easy and delicious I’m sure it will become a staple in your house as it is in mine.

…And before anyone freaks out about the veggie sausage I used in this recipe you may substitute with turkey sausage, but just know that one veggie breakfast patty is only 80 calories and 10g protein! Not to mention they are super yummy!



1. Preheat oven to 350 degrees F

2. Spray olive oil into medium sized skillet and tune on to medium heat.

3. Dice red bell pepper and white onions and add to skillet. Saute vegetables for 2-3 minutes.

4. Chop asparagus spears into half inch pieces. Add to the skillet with peppers and onions.

5. Dice sausage patties and add to skillet as well. Cook vegetables for an additional 2-3 minutes and add black pepper if desired.

6. Spray muffin tin with olive oil spray and fill muffin cups about half way with vegetable mixture.


7. Mix whole egg with egg whites and season with black pepper.

8. Fill muffin cups with egg mixture and sprinkle with mozzarella cheese.

9. Bake muffins for 20 minutes.

10. Enjoy! 🙂


Nutrition Facts:

Serving size one muffin.

Per serving:

92 calories

4g carbohydrates

4.5g fat

11.5g protein

0.8g fiber