Coconut Protein Pancakes


Starting the new year right with a Fluffy stack of Low Carb Coconut Protein Pancakes this morning! 😍πŸ₯ These were super easy to make and filling! πŸ˜‹πŸ‘…πŸ’¦ Plus these little beauties are grain free, sugar free and full of fiber! πŸ™ŒπŸ’ͺ Really can’t get any better for this Saturday morning! πŸ˜Žβ˜€οΈπŸŒ΄


Coconut Protein Pancakes:

πŸ₯1 scoop Quest multi purpose protein powder
πŸ₯ 3 egg whites
πŸ₯ 2 tablespoons coconut flour
πŸ₯1/3 cup unsweetened cashew milk
πŸ₯1 tsp vanilla extract
πŸ₯2 packets stevia
πŸ₯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! πŸ™‚


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! πŸ™‚ 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 purΓ©e
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! πŸ™‚

Quinoa, Kale & Hemp Protein Cakes with Avocado Salsa (Vegetarian, vegan, GF)


I am not sure if any of you are aware, but I love makes little cakes of deliciousness preferably with vegetables and protein. This yummy cake variety is vegetarian and can be modified to be vegan as well. Not to mention they are so tasty, filling and the avocado salsa is to die for!! πŸ™‚

I made this recipe with red quinoa which is full of fiber, B vitamins, magnesium and protein. I also added kale which is rich in vitamin K, potassium, fiber and antioxidants. The avocado salsa adds so much flavor and includes vitamin C, phytonutrients, omega fats, potassium and fiber! Almost like deconstructed guacamole… and who doesn’t love guacamole right?! duh! Avocados are a huge food trend right now not only due to their buttery and creamy texture, but also because they are heart healthy and work to lower bad cholesterol (LDL) while increasing good cholesterol (HDL), which prevents heart disease. ❀

I use these cakes as part of my lunch meal or can be used as a snack during the day to ward off that crazy hungry feeling many of us get mid-afternoon! If you want to vary the cakes you can always switch the different types of peppers, use swiss chard instead of kale or use a different variety of quinoa. Also, to make this recipe vegan use a flax egg in substitution for the egg, which is 3 tsp water to 1 tsp Flax seed or you can use chia seeds… both of which are rich in omega 3 fats, which have been shown to lower triglycerides (the nasty fat in your blood!)

Ok here goes:


1 Cup Cooked Red Quinoa

3 Cups Raw Kale

2 Tbsp. Hemp Protein Powder ( I used Bob’s Red Mill)

1 Egg (or flax egg)

1/2 Yellow Pepper diced

1 White Onion diced

1 tsp Cumin

1 tsp Italian Seasoning

1 tsp Red Pepper Flakes

1 Ripe Avocado

1 Diced and Seeded Fresh Tomato

4-5 Sprigs Fresh Cilantro

1 Lime

2 Chopped Garlic Cloves

1 JalapeΓ±o

3 Tbsp. Extra Virgin Olive Oil and 2tsp. Extra Virgin Olive Oil

Salt & Pepper


1. Wash & rinse kale then remove from stems and chop.

2. Cook quinoa following directions. You will only need one cup cooked for this recipe.

3. Dice 1/2 white onion, 1/2 yellow pepper and 1 glove garlic.

4. Heat skillet to medium heat and add 2 tsp extra virgin olive oil. Saute onion, pepper and garlic for 3 minutes until softened.

5. Add kale, cumin, salt, pepper, red pepper flakes and italian seasons and sautΓ© kale until tender.

6. In a medium bowl mix 1 cup cooked quinoa with cooked kale, 1 egg, 2 Tbsp hemp protein powder and additional seasonings if desired.

7. Form 4 patties out of quinoa and kale mixture and place in refrigerator for 10 minutes to set up.

8. While patties are chilling prepare avocado salsa. Add diced avocado, diced jalapeΓ±o, 1 chopped garlic clove, 1/2 diced white onion, diced fresh tomato (seeded), juice from one lime and chopped cilantro in a bowl. Season with salt and pepper and set aside.

9. Remove quinoa and kale cakes from refrigerator.

10. Reheat skillet to medium heat and add 3 Tbsp. extra virgin olive oil.

11. When skillet is heated through add quinoa and kale cakes to the skillet and brown on each side for 4-6 minutes until heated through.

12. Place cakes onto a platter and top with 2 tbsp. Avocado Salsa.

13. Squeeze extra lime juice if desired and devour! πŸ™‚


Nutrition Facts:

Makes 4 Servings

Nutrition per Serving: 195 calories, 10g fat (18g Monounsaturated, 5g polyunsaturated and 5g saturated fat), 20g carbohydrates, 7.5g protein, 7g fiber, 52.5mg cholesterol




Cookies & Cream Protein Muffins


Happy Valentine’s Day! ❀

Valentine’s really isn’t about being in a relationship it’s more about the chocolate right?! I thought so! πŸ™‚

So I made this insanely delicious recipe for cookies & cream protein muffins, which were also inspired by the newest and super yummy Quest bar! This protein muffin is low calorie, but so creamy and chocolately it’s great for V-day and the other 364 days of the year! I promise you will get hooked!! (Also known to cure PMS symptoms ladies!) Remember chocolate helps release feel good chemicals in the brain such as dopamine and serotonin, so feel free to use this recipe if your feeling moody, depressed, wanna get someone in the mood πŸ˜‰ or in order to repair damages after an argument! Your choice!



1 Scoop Cellucor Chocolate Molten Protein Powder

1 Scoop PlantFusion Cookies & Cream Protein Powder

1 Cup Sugar free Fat free Cheesecake Pudding

3/4 Cup Spelt Flour

1/4 Cup Almond Flour

2 Tablespoons Ground Flaxseed

1 tsp Vanilla Extract

1/2 tsp Baking Powder

1 Tbsp. Cocoa Powder

1/4 tsp Salt

6 Egg Whites

1 Cookies & Cream Quest Bar

Cooking Spray


1. Preheat oven to 350 degrees fahrenheit

2. Add muffin liners to muffin pan and spray with cooking spray

3. Mix all ingredients, besides Quest Bar, and until blended until smooth

4. Pour batter into muffin tins. Should make 9 muffins

5. Cut Quest Bar into 10 pieces

6. Place one square on top of each muffin and eat the tenth piece! πŸ™‚

7. Bake muffins for 22-25 minutes until cooked through

8. Cool for 10 minutes then enjoy!!


Nutrition Facts:

Makes 9 Muffins

Per Muffin: 115 calories, 2.5g fat, 6g carbohydrates, 11g protein, 4g fiber, 8mg cholesterol


Kisses & Hugs,

Β Jessica

Pumpkin Protein Mug Cake


Sick of pumpkin yet?! Didn’t think so! Pumpkin is so delicious and can take on savory or sweet flavors. I use pumpkin in baked goods such as muffins, cake, cookies or breads, curries, soups, lasagna, smoothies… ok you get it I’ve used it in everything! Well yesterday morning I decided I was sick of my usually greek yogurt with berries an opted to make this super yummy mug cake which not only cooks in two minutes, but is also the perfect fuel for your morning work out!

This mug cake is packed with protein, low carb and full of nutrients such as fiber, potassium, vitamin A and vitamin C. May I also mention that pumpkins have 30% more potassium than bananas plus they are lower in carbohydrates than bananas, so they are perfect to add to shakes or baked goods and to ward off leg cramps! This mug cake was so filling you won’t even know its low calorie as well!

Ok Here’s The Recipe:


2 Egg Whites

1 tsp Vanilla Extract

1 Scoop Cellucor Cinnamon Swirl Whey Protein Powder

1 Tbsp. Almond flour

1 Tbsp. Unsweetened Almond Milk

1/4 Cup Canned Pureed Pumpkin

1 tsp Cinnamon

1 tsp Pumpkin pie spice

1/4 tsp Baking powder

2 Packets Stevia


2 Tbsp. Non-fat Plain Greek Yogurt

2 Tbsp. Canned Pureed Pumpkin

1 tsp. Cinnamon

1 Tsp. Pumpkin Pie Spice

1 Packet Stevia

1/2 tsp Vanilla Extract


1. Mix all ingredients and pour into a greased microwave safe dish and microwave for 2 minutes on high.

2. Mix ingredients for toppings and pour onto mug cake.

3. Sprinkle cinnamon on top and enjoy!


Nutrition Facts:

272 calories, 6g fat, 18g carbohydrates, 42g protein, 8g fiber, 35mg cholesterol




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! πŸ™‚


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! πŸ™‚


Nutrition Facts:

Serving size one muffin.

Per serving:

92 calories

4g carbohydrates

4.5g fat

11.5g protein

0.8g fiber

Cinnamon Pumpkin Protein Muffins!

Get ready for pumpkin season with Cinnamon Pumpkin Protein Pancakes!
Get ready for pumpkin season with Cinnamon Pumpkin Protein Pancakes!

Soooo I am totally obsessed with pumpkin and although it’s not officially fall I thought I would let you enjoy this delicious recipe a little early! πŸ™‚

Pumpkin is an incredible ingredient not only because it is delicious, but it is also packed with fiber, vitamin A, and potassium. Plus these muffins are high in protein as well as fiber to keep you full sans eating a ton of calories! These muffins work perfect as a quick breakfast or a sweet snack. Enjoy!


Cinnamon Pumpkin Protein Muffins:

3 egg whites

1/4 cup organic pumpkin puree

1 1/2 scoops vegan vanilla protein powder

1/2 tsp baking powder

2 tsp cinnamon

1 tsp apple pie spice

1/2 cup unsweetened almond flour

2 Tbsp. Almond flour

2 Tbsp Stevia

1 tsp vanilla extract

Cinnamon Pumpkin Frosting:

1/3 cup non-fat plain Greek yogurt

2 Tbsp. pumpkin puree

2 packets Stevia

1 tsp cinnamon


Preheat oven to 350 degrees.

Mix all muffin ingredients in a bowl.

Spray muffin tin and muffin liners with canola spray. Fill muffins 3/4 way to the top. Recipe will fill 6 muffins.

Bake muffins at 350 degrees for 18-22 minutes until cooked through in the center.

Cinnamon pumpkin frosting :

Mix Greek yogurt with pumpkin, cinnamon and Stevia.

When muffins are cooled, top with frosting and dash of cinnamon. Enjoy! πŸ™‚


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