Year: 2025

Air Fryer Cinnamon Raisin Bagels

Air Fryer Cinnamon Raisin Bagels

Posted on by Amy MS, RD, LDN

Air Fryer Cinnamon Raisin Bagels

Air Fryer Cinnamon Raisin Bagels

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Air Fryer Cinnamon Raisin Bagels

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 1 review

  • Author: Amy MS, RD, LDN
  • Total Time: 22 minutes
  • Yield: 8 Bagels 1x
  • Diet: Vegetarian
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Description

These easy air fryer cinnamon raisin bagels are made with protein-packed Greek yogurt and a touch of honey for natural sweetness—no yeast or boiling needed! With warm cinnamon, chewy raisins, and a perfectly golden crust, they’re a wholesome breakfast or snack.

Ingredients

Units Scale
  • 2 cups Greek Yogurt
  • 1/4 cup Honey
  • 1 cup All Purpose Flour
  • 1 cup Whole Wheat Flour
  • 1 tbsp Baking Powder
  • 2 tsp Cinnamon
  • 1/2 tsp Kosher Salt
  • 1/2 cup Raisins

Instructions

  1. Preheat air fryer to 325° F.
  2. In a large bowl add Greek yogurt and honey and stir with a spatula. (Alternatively, you can mix the dough in a stand mixer.)
  3. Next, add the flours, baking powder, cinnamon, and salt to the bowl and stir with the spatula until the dough comes together.
  4. Next add the raisins to the dough. Stir again to incorporate the raisins into the dough.
  5. Remove the dough from the bowl to a floured countertop and knead by hand a few times to full incorporate the yogurt into the flour.
  6. Divide the dough into 8 equal portions. Roll each portion into a ball and then using your finger, punch a hole through the middle to create the bagel shape. (Note: This is a sticky dough! Add a little flour as needed to help the dough from sticking too much.)
  7. Spray your air fryer basket with nonstick spray and place 4 bagels at a time into the air fryer. Air fry at 325° F for 12 minutes. Then, remove the bagels from the air fryer to a wire rack and allow to cook for at least 10 minutes. Repeat with remaining 4 bagels. Enjoy!
  • Prep Time: 10 minutes
  • Cook Time: 12
  • Category: Breakfast
  • Method: Air Fryer
  • Cuisine: American

Nutrition

  • Serving Size: 1 Bagel
  • Calories: 213
  • Sugar: 18g
  • Sodium: 354mg
  • Fat: 1g
  • Carbohydrates: 42g
  • Fiber: 3g
  • Protein: 10g
  • Cholesterol: 3mg

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The Power of Intuitive Eating: Ditch Diets for Good

Posted on by Amy MS, RD, LDN

What is Intuitive Eating:

Eating with Intention to Nourish Your Body and Mind

Let’s be real—diet culture loves to give out strict rules and crazy concoctions, making food way more complicated and confusing than helpful. But what if you could actually enjoy eating without obsessing over every bite? That’s where intuitive eating comes in. It’s not about strict rules or feeling guilty—it’s about listening to your body, honoring your hunger, and ditching diet culture. In this post, I’m breaking down what intuitive eating is, why it works, and how to start truly tuning in to what your body really needs.

What is Intuitive Eating?

 

Intuitive eating stands in stark contrast to traditional dieting. Created by dietitians Evelyn Tribole and Elyse Resch, it encourages people to stop obsessing over food rules and instead listen to their bodies. The premise is actually pretty simple: Eat when you’re hungry, stop when you’re full, and enjoy what you eat while paying attention to how different foods make you feel.

 

The 10 Key Principles

Intuitive eating is built on ten key principles that help you tune into your body and rebuild trust with your hunger and fullness cues.

 

  1. Reject the Diet Mentality: Say goodbye to diet culture and the endless cycle of restriction.
  2. Honor Your Hunger: Tune into your body’s hunger cues. Feed your body adequately to prevent over-hunger and its side effects.
  3. Make Peace with Food: Grant yourself unconditional permission to eat. No guilt.
  4. Challenge the Food Police: Silence those guilt-inducing thoughts about food choices.
  5. Respect Your Fullness: Listen to your body’s signals that indicate you’re satisfied.
  6. Discover the Satisfaction Factor: Take pleasure in eating what you love.
  7. Honor Your Feelings Without Using Food: Address your emotions with kindness rather than eating.
  8. Respect Your Body: Accept your genetics and unique shape. You are the the only you, embrace it!
  9. Exercise – Feel the Difference: Focus on movement that feels good, and how you feel afterwards, rather than focus on calorie-burning.
  10. Honor Your Health with Gentle Nutrition: Make food choices that honor your health, culture and taste buds while tuning in to what your body needs.

 

Research-Backed Benefits

Intuitive eating isn’t just a buzzword—it’s backed by solid research. Studies show that people who eat intuitively are less likely to struggle with disordered eating and tend to have a healthier mindset around food. Research even links it to better cholesterol levels, a more positive relationship with food, and higher self-esteem.

Hunger & Satiety Scale:

Using a Hunger & Satiety Scale is a great way to tune into your body’s hunger cues and make choices that feel more aligned with what you need. Here’s a guide to help you understand those signals:

 

How to Get Started with Intuitive Eating

Getting started with intuitive eating is all about tuning into your body and breaking free from diet rules:

  1. Notice Your Habits: Pay attention to how and why you’re eating—no judgment, just curiosity.
  2. Check In With Yourself: Keep a simple food journal (not for counting calories!) to see how different foods make you feel.
  3. Be Kind to Yourself: Let go of past dieting guilt and focus on nourishing your body with what it truly needs.
  4. Honor Your Hunger: Don’t ignore your body’s hunger signals—feed yourself when you’re hungry, not when the clock says it’s time.
  5. Savor Your Food: Slow down and enjoy your meals! The more you focus on taste and texture, the more in tune you’ll become with your body’s cues.

Remember, intuitive eating isn’t a quick fix—it’s a process of rebuilding trust with your body, one meal at a time.

 

Thrive’s Final Thoughts

Embracing intuitive eating can totally transform your relationship with food and your body, helping you find more joy and satisfaction with every bite. It’s all about being present, showing yourself some love, and enjoying food without the weight of diet culture. Ready to kickstart your journey? I’m here for you for personalized guidance or dive into more resources here to learn more.

Chickpea Cookie Dough Dip

Chickpea Cookie Dough Dip

Posted on by Amy MS, RD, LDN

When you use these links, we may earn a small commission at no extra cost to you—thanks for helping us keep things going!

Chickpea Cookie Dough Dip

Chickpea Cooke Dough Dip


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Chickpea Cooke Dough Dip

Chickpea Cookie Dough Dip

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 1 review


  • Author:     Amy MS, RD, LDN


  • Total Time:     10 minutes


  • Diet:     Vegan



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Description

Chickpea Cookie Dough Dip is a deliciously creamy treat that tastes just like cookie dough—but with a nutritious twist! Made with chickpeas, nut butter, maple syrup, and vanilla, it’s naturally sweetened and packed with fiber. Enjoy it as a dip for fruit, spread it on toast, or grab a spoon and eat it straight from the bowl.

Ingredients


Units


Scale

  • 1 Can, 15oz Chickpeas, drained and rinsed
  • 1/4 cup Cashew Butter
  • 1/4 cup Maple Syrup
  • 2 tsp Vanilla Extract
  • 1/4 tsp Cinnamon
  • Pinch Kosher Salt
  • 2 tbsp Almond Flour (or may sub oat flour)
  • 1/3 cup Chocolate Chips


Instructions

  1. Add all the ingredients except the chocolate chips to a food processor or blender. Process until smooth, about 2-3 minutes.
  2. Remove the blade from your food processor.
  3. Add the chocolate chips and stir into the dip with a spatula.
  4. Transfer the dip to a serving dish.
  5. Serve with your favorite fruit or crackers, enjoy!

Equipment

Notes

  1. Serve with apple slices, strawberries, graham crackers or your favorite fruit for dipping!

  • Prep Time: 10 minutes
  • Category: Dessert, Snack, Dip
  • Method: No Cook
  • Cuisine: American

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The BEST Vegetarian Crunchwrap Supreme

The BEST Vegetarian Crunchwrap Supreme

Posted on by Amy MS, RD, LDN

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The BEST Vegetarian Crunchwrap Supreme

Vegetarian Crunchwrap Supreme

I’m so pumped to share this recipe with you—it’s seriously so good! This vegetarian version of the Crunchwrap Supreme from Taco Bell will have you hooked. We’re talking layers of seasoned lentils, melty cheese, fresh pico de gallo, spinach, and crispy tortillas—basically all the flavor and texture you could ever want!

Assembly Instructions

The first step is to make the lentil filling, the Pico de Gallo and then get out all of the Crunchwrap components!

Here’s the order I layered my ingredients:

  • Large Flour Tortilla
  • Lentil Filling
  • Cheddar Cheese
  • Tostada
  • Greek Yogurt
  • Pico de Gallo
  • Spinach
  • Extra Tortilla Quarter

Here’s the step-by-step visual to help you assemble your Vegetarian Crunchwrap Supreme:



Next, a step-by-step guide on folding the Crunchwrap!

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Vegetarian Crunchwrap Supreme

The BEST Vegetarian Crunchwrap Supreme

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 2 reviews

  • Author: Amy MS, RD, LDN
  • Total Time: 35 minutes
  • Yield: 8 Crunchwraps 1x
  • Diet: Vegetarian
Print Recipe

Description

Just like the Crunchwrap Supreme from Taco Bell, but vegetarian! Packed with layers of seasoned lentils, melty cheese, fresh pico de gallo, spinach and crispy tortillas, this Vegetarian Crunchwrap Supreme brings all the flavor and texture you crave. It’s the most delicious, satisfying twist on a classic you’ll ever taste—trust me, you’ll want this in your weekly rotation!

Ingredients

Units Scale

Lentil Filling:

  • 1 can, 14 oz, Canned Lentils, drained and rinsed
  • 1/4 cup Walnuts
  • 1/2 Red Onion, finely diced
  • 2 Cloves Garlic, minced
  • 1 tsp Chili Powder
  • 1 tsp Cumin
  • 1/2 tsp Smoked Paprika
  • 1/2 tsp Salt
  • 1/4 tsp Garlic Powder
  • 1/4 tsp Onion Powder
  • 1/4 tsp Ground Black Pepper
  • 1 tsp Nutritional Yeast (optional but adds killer umami!)

Pico de Gallo:

  • 3–4 Roma Tomatoes, diced
  • 1/2 Medium Red Onion, finely diced
  • 1 Jalapeno, seeded and minced
  • 1 Lime, Juiced
  • 1/8 tsp Kosher or Sea Salt
  • Pinch Black Pepper
  • 1/4 cup Parsley, chopped

Additional Toppings:

  • 1 cup Cheddar Cheese, grated
  • Baby Spinach
  • 1 cup Greek Yogurt
  • 10-inch size Large Flour Tortillas
  • 8 Tostada Shells

Instructions

Start by making the lentil filling:

  1. Heat a saute pan over medium heat. Add the onion and sautee until softened, about 7-8 minutes.
  2. Then, turn the heat to low and add the minced garlic, walnuts, spices and 1 tbsp water. Cook for 2-3 minutes until fragrant.
  3. Add the drained and rinsed lentils to the pan and sautee for 1 more minute. Turn off the heat and set aside. (Note: If you are meal prepping, allow the lentils to cool and then pop into a container, label and put in the fridge until you are ready to make your Crunchwrap.)

Pico de Gallo:

  1. Chop the tomatoes, onion, jalapeno and parsley and place into a medium sized bowl. Add the lime juice, salt and pepper. Stir together with a spoon and set aside.

Assembly:

  1. Start by cutting a large tortilla into fourths and set aside. These sections will fill in the center of the crunchwrap.
  2. Next, on a flat surface, lay one large tortilla out. Top with 1/3 cup of the lentil filling right in the center. (Note: Resist the urge to overfill here! Too much filling and you don’t be able to fold and close your wrap!)
  3. Sprinkle 2 tbsp of grated cheddar cheese over the lentils. Top that with 1 tostada shell.
  4. Spoon 2 tbsp of Greek Yogurt on top of the tostada shell. (It’s easiest to pickup the tostada, spread the Greek Yogurt and then place over top the lentils and cheese.) 
  5. To the Greek Yogurt, top with 1/4 cup of pico de gallo. (Note: I like to use a spoon and drain a little of the liquid off as i spoon the pico de gallo on so that the crunchwrap doesn’t get soggy.)
  6. Next, place baby spinach over top, just enough to cover the other toppings. If your spinach leaves are large, tear them into smaller pieces as you place onto your wrap.
  7. Then place the 1/4 piece of flour tortilla right in the center on top.
  8. Next, fold the large tortilla over top of the center ingredients. To do so, start with a small section and fold it up and over towards the center of the wrap. Hold that with your finger and then fold another section over top, slightly overlapping each section. Continue folding and holding until the entire wrap is folded closed. Give it a good press down and place a small plate on top to hold your folds while you heat your pan up.
  9. Heat a cast iron pan over medium heat. Add 1 tsp olive oil.
  10. Once the pan is hot, place the wrap seam side down into the pan. Cook for 3-4 minutes.
  11. Flip the wrap over and cook for another 3-4 minutes until nicely browned.
  12. Remove the wrap from the skillet. Slice in half and enjoy!

Equipment

Notes

  1. If your flour tortillas are a little dry, pop them in the microwave with a damp paper towel for 15 seconds to soften them. Dry tortillas will crack and won’t fold like you want them to!
  2. Other optional add-ons that would be tasty: Guacamole or mashed avocado, swap salsa for pico de gallo if you’re in a hurry, romaine lettuce for spinach.
  • Prep Time: 20 minutes
  • Cook Time: 15 minutes
  • Category: Dinner, Lunch
  • Cuisine: Mexican

Nutrition

  • Serving Size: 1
  • Calories: 438
  • Sugar: 11g
  • Sodium: 775mg
  • Fat: 14g
  • Carbohydrates: 67g
  • Fiber: 7g
  • Protein: 16g
  • Cholesterol: 8mg

Did you make this recipe?

Tag @thrivenutritionrdn — we can’t wait to see what you’ve made!

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The Alarming Rise of Colon Cancer in People Under 50

The Alarming Rise of Colon Cancer in People Under 50

Posted on by Amy MS, RD, LDN

Colon Cancer is Rising in Young Adults: Here’s What You Can Do to Lower Your Risk

Colon cancer is on the rise in younger adults, and the statistics are alarming. In fact, colorectal cancer is now the leading cause of cancer-related deaths for people under 50. But why is this happening, and more importantly, what can you do to protect yourself?

Why Are Colon Cancer Rates Increasing in Younger Adults?

Colon cancer was once considered a disease that primarily affected older adults. However, since 1990, cases have doubled in people under 50. Just this year, colorectal cancer became the number one cause of cancer deaths in young adults.

While researchers are still working to understand why this is happening, several risk factors have been linked to the increase, including:

  • Sedentary lifestyle

  • Overweight & obesity

  • Smoking & heavy alcohol use

  • Low-fiber, high-fat diets

  • Diets high in processed meats

  • Environmental factors & family history

The good news? You have control over many of these factors!

1. Eat More Fiber – Your Gut’s Best Friend

One of the biggest dietary risk factors for colon cancer is low fiber intake. Right now, the average American eats only 15 grams of fiber per day—about half of what’s recommended:

  • 25g/day for women

  • 38g/day for men

Best Sources of Fiber

Fiber comes from plants—if it grew from the ground, it’s got fiber! Some of the best sources include:

  • Fruits: Apples, berries, pears, oranges

  • Vegetables: Leafy greens, carrots, broccoli, Brussels sprouts

  • Whole Grains: Oats, brown rice, quinoa, whole wheat bread & pasta

  • Legumes: Beans, lentils, chickpeas

  • Nuts & Seeds: Chia seeds, flaxseeds, almonds

Soluble vs. Insoluble Fiber

There are two types of fiber, and both play a role in gut health:

  • Soluble Fiber dissolves in water and helps lower cholesterol and stabilize blood sugar. Found in: oats, beans, lentils, flaxseeds, apples, citrus fruits.

  • Insoluble Fiber doesn’t dissolve in water and helps keep digestion regular. Found in: whole grains, nuts, seeds, leafy greens, vegetables.

Simple Swaps to Increase Fiber Intake

Here’s what a typical low-fiber diet looks like compared to a fiber-filled day:

 

Low-Fiber Day (~15g total)

  • Bagel with cream cheese + coffee (2g)

  • Cheeseburger, fries, soda (4g)

  • Chips or granola bar (2g)

  • Chicken Alfredo with white pasta (4g)

  • Ice cream or cookies (1-2g)

High-Fiber Day (~30g total)

  • Oatmeal with berries & flaxseeds (10g)

  • Taco salad with black beans & avocado (9g)

  • Apple with peanut butter (5g)

  • Whole wheat spaghetti with turkey meatballs + side salad (8g)

By making small changes, you can easily double your fiber intake and support gut health while lowering your cancer risk. Just remember—if you’re increasing fiber, do it gradually to avoid digestive discomfort.

 

2. Move More – Reduce Your Risk

Another major risk factor for colon cancer is a sedentary lifestyle. Many of us spend hours sitting at desks, commuting, or watching TV. But even small movements throughout the day can make a big difference!

Easy Ways to Move More:

  • Take 5-minute movement breaks every hour

  • Walk after meals (bonus: helps digestion and blood sugar!)

  • Stretch while watching TV

  • Park further away from entrances

  • Do a few squats while brushing your teeth

You don’t have to hit the gym for an hour a day—just find ways to move your body in ways that feel good for you!

3. Reduce Processed & Red Meat

There is strong evidence linking processed meats to colon cancer. The World Health Organization even classifies processed meats as a Group 1 carcinogen—meaning they are probably cancer causing in humans.

Processed Meats to Limit:

🚫 Bacon 🚫 Sausage 🚫 Hot dogs 🚫 Deli meats (ham, turkey, salami, bologna) 🚫 Pepperoni

Healthier Swaps:

  • Replace deli meats with grilled chicken, tuna, or hummus on sandwiches

  • Use beans or lentils in place of sausage in recipes

  • Choose fresh, unprocessed meats when possible

  • Reduce red meat to 18 ounces per week (about three small servings)

4. Cut Back on Alcohol

Excessive alcohol intake is another major risk factor for colon cancer. The American Cancer Society recommends:

  • No more than 1 drink per day for women
  • No more than 2 drinks per day for men

For cancer prevention, less is better. Try swapping alcohol for mocktails, kombucha, or sparkling water.

5. Pay Attention to Your Gut Health

If something feels off with your digestion, don’t ignore it. Talk to your doctor if you experience:

🚨 Constipation or persistent diarrhea
🚨 Blood in your stool
🚨 Sudden, unexplained changes

Your doctor—and your dietitian—want to hear about it! Changes in stool can be one of the earliest signs of an issue, so don’t be afraid to speak up.

One tool that can help you track your digestive health is the Bristol Stool Chart. This chart categorizes stool into seven types, from hard and lumpy (constipation) to entirely liquid (diarrhea). Keeping an eye on your stool consistency can provide valuable insights into your gut health!

Take Charge of Your Health

Colon cancer is rising in young adults, but you can take action to protect yourself:

✔ Eat more fiber
✔ Move more
✔ Cut back on processed meats & alcohol
✔ Pay attention to your body & speak up if something feels off

And don’t forget—the newest guidelines recommend everyone start screening for colon cancer at age 45, even if you have no family history.

References:

American Cancer Society. (2023). Colorectal cancer facts & figures 2023-2025.
American College of Surgeons. (n.d.). Colorectal Cancer Awareness Month: What to know about the rise of colorectal cancer in younger adults. Retrieved February 21, 2025, from https://www.facs.org/media-center/press-releases/2024/colorectal-cancer-awareness-month-what-to-know-about-the-rise-of-colorectal-cancer-in-younger-adults/
International Agency for Research on Cancer, World Health Organization. (2015, October 26). IARC monographs evaluate consumption of red meat and processed meat. Retrieved February 25, 2025, from https://www.iarc.who.int/wp-content/uploads/2018/07/pr240_E.pdf
Ribelles, N., Pascual, J., Galvez-Carvajal, L., Ruiz-Medina, S., Garcia-Corbacho, J., Benitez, J. C., Dominguez-Recio, M. E., Torres, E., Oliva, L., Zalabardo, M., Rueda, A., & Alba, E. (2024). Increasing annual cancer incidence in patients age 20-49 years: A real-data study. JCO Global Oncology, 10, e2300363. https://doi.org/10.1200/GO.23.00363
Sung, H., Siegel, R. L., Laversanne, M., Jiang, C., Morgan, E., Zahwe, M., Cao, Y., Bray, F., & Jemal, A. (2025). Colorectal cancer incidence trends in younger versus older adults: An analysis of population-based cancer registry data. The Lancet Oncology, 26(1), 51–63. https://doi.org/10.1016/S1470-2045(24)00600-4
 
Tuscan Tomato, Tortellini & White Bean Soup

Tuscan Tomato, Tortellini & White Bean Soup

Posted on by Amy MS, RD, LDN

When you use these links, we may earn a small commission at no extra cost to you—thanks for helping us keep things going!

Tuscan Tomato, Tortellini & White Bean Soup

Tuscan Tortellini Soup Crop


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Tuscan Tortellini Soup Crop

Tuscan Tomato, Tortellini & White Bean Soup

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 1 review


  • Author:     Amy MS, RD, LDN


  • Total Time:     30 minutes


  • Yield:     4 Servings 1x


  • Diet:     Vegetarian



Print Recipe


Description

Warm, comforting, and packed with flavor, Tuscan Tomato Tortellini & Bean Soup is a hearty one-pot meal perfect for any night of the week. Loaded with fiber, vitamins, and plant-based goodness from beans and spinach, it’s a nourishing, nutrient-dense dish the whole family will love!

Ingredients


Units


Scale

  • 1 tbsp Olive Oil
  • 1 Shallot, minced
  • 1 Carrot, grated
  • 1 Celery Stalk, minced
  • 4 Garlic Cloves, minced
  • 1/2 tsp Kosher Salt
  • 1/2 tsp Ground Black Pepper
  • 2 tsp Dried Oregano
  • 1 tbsp Balsamic Vinegar
  • 1, 28oz Can Crushed Tomatoes
  • 1 Can, 14oz Cannelini Beans, drained and rinsed
  • 2 cups Vegetable Stock
  • 4 cups Baby Spinach
  • 1, 14oz Package Frozen Tortellini
  • OPTIONAL: Parmesan Cheese Rind

Toppings:

  • Parmesan Cheese
  • Basil


Instructions

  1. Heat a large dutch oven or stock pot over medium heat. Add the shallots, carrots, oregano, salt and pepper. Cook until tender, for 6-7 minutes, stirring occasionally.
  2. Turn the heat down to low and add the garlic and cook for another 1-2 minutes until fragrant.
  3. Add the balsamic vinegar, crushed tomatoes, vegetable stock and. Stir together and bring to a boil. Then reduce heat and simmer for 5 minutes.
  4. Using an immersion blender, blend the soup until smooth.
  5. Next, add the cannelini beans and frozen tortellini and simmer for 5-6 minutes until the tortellini are cooked through. (Add the Parmesan rind at this time if using!)
  6. Add the spinach and cook for an additional 1-2 minutes until the spinach just wilts.
  7. Spoon into bowls and top with grated Parmesan cheese if desired. Enjoy!

Notes

  1. The Parmesan cheese rind is optional but adds great depth of flavor to the soup if you have it!

  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Category: Dinner, Soup
  • Method: Stovetop
  • Cuisine: Italian

Nutrition

  • Serving Size: 1/4
  • Calories: 481
  • Sugar: 15g
  • Sodium: 900mg
  • Fat: 8g
  • Carbohydrates: 79g
  • Fiber: 15g
  • Protein: 22g
  • Cholesterol: 29mg

Did you make this recipe?

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Air Fryer Everything Bagel Bites

Air Fryer Everything Bagel Bites

Posted on by Amy MS, RD, LDN

Air Fryer Everything Bagel Bites

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Air Fryer Everything Bagel Bites

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 1 review

  • Author: Amy MS, RD, LDN
  • Total Time: 20 minutes
  • Yield: 16 Bites 1x
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Description

Air Fryer Everything Bagel Bites are made with Greek yogurt and whole wheat flour for a soft, chewy inside and crispy outside. Perfect for snacking, dipping into soup, or enjoying with your favorite spread!

Ingredients

Units Scale
  • 2 cups Greek Yogurt
  • 1 cup Whole Wheat Flour
  • 1 cup All Purpose Flour
  • 1 tbsp Baking Powder
  • 1/2 tsp Kosher Salt
  • 1 tbsp water
  • 1/4 cup Everything Bagel Seasoning

Instructions

  1. Preheat air fryer to 325° F.
  2. To a stand mixer or large mixing bowl, add the Greek Yogurt, flours, baking powder and salt. Mix until the dough comes together.
  3. On a clean counter or cutting board, knead the dough by hand a few times to fully incorporate all the yogurt into the flours.
  4. Divide the dough into 16 portions (about 50g each) and roll each portion into a ball.
  5. Then, to a small bowl add1 tbsp water.
  6. In a separate small bowl, pour the everything bagel seasoning.
  7. Then, roll each ball first in the water, then the seasoning, rolling around to fully coat each one. Continue with all 16 portions.
  8. Place 6 bites into the air fryer at a time and cook for 10-12 minutes.
  9. Remove from the air fryer and allow to cool for 10 minutes before digging in. Continue with the remaining bites. Enjoy!
  • Prep Time: 10 Minutes
  • Cook Time: 10
  • Category: Side, Snack, Breakfast
  • Method: Air Fryer
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 89
  • Sugar: 1g
  • Sodium: 460mg
  • Fat: og
  • Carbohydrates: 13g
  • Fiber: 1g
  • Protein: 5g
  • Cholesterol: 2mg

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Birthday Cake Energy Bites

Birthday Cake Energy Bites

Posted on by Amy MS, RD, LDN

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Birthday Cake Energy Bites

Birthday Cake Energy Bites V2
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Birthday Cake Energy Bites V2

Birthday Cake Energy Bites

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 1 review

  • Author: Amy MS, RD, LDN
  • Total Time: 10 minutes
  • Yield: 15 1x
  • Diet: Vegetarian
Print Recipe

Description

These Birthday Cake Energy Bites are a no-bake, high-protein snack made with dates, oats, nut butter, vanilla, and sprinkles for a healthy, funfetti-inspired treat. Perfect for meal prep, these gluten-free bites are quick, easy, and naturally sweetened!

Ingredients

Units Scale
  • 1 cup Pitted Dates
  • 1/2 cup Cashew Butter
  • 1/4 cup Oat Flour
  • 1/4 cup Vanilla Protein Powder
  • 2 tsp Vanilla Extract
  • 1/4 cup Sprinkles

Instructions

  1. Add the dates to the bowl of a food processor. Process for 1-2 minutes until the dates are broken down into small pieces or form a ball.
  2. Add the remaining ingredients (except for sprinkles) to the food processor. Blend until fully combined.
  3. Using a 1-inch scoop or tablespoon, scoop out the mixture and then roll gently in your hands to form them into ball shape. This should yield about 14-16 energy bites.
  4. Then roll each ball in sprinkles. Enjoy!

Equipment

  • Prep Time: 10 minutes
  • Category: Snack
  • Method: No Cook
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 106
  • Sugar: 8g
  • Sodium: 28mg
  • Fat: 5g
  • Carbohydrates: 15g
  • Fiber: 1g
  • Protein: 3g
  • Cholesterol: 0mg

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Buffalo White Bean Dip

Buffalo White Bean Dip

Posted on by Amy MS, RD, LDN

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Buffalo White Bean Buffalo Dip – High Protein

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Buffalo White Bean Buffalo Dip – High Protein

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5 from 2 reviews

  • Author: Amy MS, RD, LDN
  • Total Time: 35 minutes
  • Yield: 8 Servings 1x
  • Diet: Vegetarian
Print Recipe

Description

This Buffalo White Bean Dip is a creamy, spicy, and high-protein twist on your classic buffalo dip. Packed with nutritious white beans, it’s the perfect snack for anyone looking for a protein boost without sacrificing flavor. Great for game day or a healthy appetizer option!

Ingredients

Units Scale
  • 2 Cans (15 oz each) Cannellini Beans, drained and rinsed
  • 1 Garlic Clove
  • 1/2 cup Greek Yogurt
  • 1 cup Cottage Cheese
  • 1/4 cup Cream Cheese
  • 1/3 cup Hot Buffalo Sauce
  • 1/4 tsp Cayenne Pepper
  • 1/2 tsp Smoked Paprika
  • 1/4 cup Cheddar Cheese, Shredded

Instructions

  1. Preheat oven to 375° F. Spray an oven-safe dish with nonstick spray, set aside.
  2. To a blender or food processor, add 1 can of beans (save the 2nd can!), garlic clove, Greek Yogurt, cottage cheese, cream cheese, buffalo sauce, cayenne pepper and smoked paprika. Blend until smooth.
  3. Pour the mixture into your dish. Then, add the 2nd can of whole beans, stirring gently with a spatula to incorporate them into your dip mixture. Use your spatula to even the top of the dip.
  4. Top dip with shredded cheddar cheese.
  5. Pop into the oven and bake for 25-30 minutes until bubbly.
  6. Serve with sliced veggies and tortilla chips or pita chips. Enjoy!

Equipment

  • Prep Time: 10 minutes
  • Cook Time: 25
  • Category: Appetizer
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1 Serving
  • Calories: 155
  • Sugar: 2g
  • Sodium: 534mg
  • Fat: 4g
  • Carbohydrates: 19g
  • Fiber: 4g
  • Protein: 14g
  • Cholesterol: 12mg

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How Much Protein Do You Need?

How Much Protein Do You Need?

Posted on by Amy MS, RD, LDN

Breaking Down Protein Needs

Protein has been a hot topic for years, and it seems like everyone has an opinion on how much you should be eating. Some say we’re eating too much, while others claim we’re not eating enough. But what does the latest research actually say?

I’ve been getting a ton of questions about protein lately, so I wanted to share the latest research and clear up some confusion. In this post, I’ll break down what the evidence says on protein needs, whether you’re trying to build muscle, maintain strength, age gracefully, or just fuel your body the right way. Plus, I’ll debunk some common protein myths along the way!

1 kilogram is equal to 2.2 pounds. To calculate your weight kilograms, divide your weight (in pounds) by 2.2.

The New Protein Research – Let’s Talk Muscle

Let’s start with muscle building. But let’s get one thing straight—protein and strength training go hand in hand. You can’t just eat more protein and expect to build muscle. You need to pair it with resistance training.

So, how much protein do you actually need for muscle growth? Recommendations vary from 1.2g/kg to 3.0g/kg of body weight, and some even suggest 1 gram of protein per pound of body weight. But experts generally agree that the ideal range for muscle building is between 1.6g/kg and 2.2g/kg per day.

But there’s been a shake up in these recommendations! Over on their YouTube Channel, Renaissance Periodization shared a new study that shook up some long-held beliefs about protein and muscle gains. And brought on some snarky and kind of cringey comments. 

So here’s the latest studies and what they state: A meta-analysis found that anything above 1.6g/kg didn’t seem to contribute to increased muscle mass. So, hitting 1.6g/kg is great, but going higher doesn’t seem to provide any extra benefits. Newer research from 2022 suggests that 1.5g/kg might be the sweet spot for maintaining and boosting muscle strength, especially when combined with resistance training. This study included both bodybuilders and non-bodybuilders, so the findings are relevant to a broader audience.

Protein Needs Aren’t One-Size-Fits-All

One common recommendation you might see floating around is 100g of protein per day. But here’s the problem: it assumes everyone’s body is the same—and that’s simply not true.

Another “standard” recommendation is 56g of protein for men and 46g for women. While these numbers are a baseline, they don’t consider factors like weight, fitness goals, or activity level. For the average American man, these numbers actually fall short of the bare minimum required to prevent protein deficiency.

So, what does this mean for you? Your protein needs are unique, and context matters. Understanding your personal goals, activity level, and health status will help you find the right protein target.

The RDA – Just the Bare Minimum

The Recommended Daily Allowance (RDA) for protein is set at 0.8g per kilogram of body weight. But here’s the thing: the RDA isn’t designed for optimal health. It’s the bare minimum you need to avoid protein deficiency.

If you’re just trying to survive, the RDA is fine. But if you want to thrive—whether that means building muscle, improving strength, or managing chronic health issues—you’ll likely need more than that. A 2020 study pointed out that eating more than the RDA actually helps adults build muscle, especially when under stress like resistance training, dieting, or even when you miss one of my new YouTube videos on Thursdays 😊.

Protein intake above the RDA is essential for making gains—especially if you’re putting your body under stress through exercise or dieting.

Athletes & Exercising Individuals

If you’re an athlete or someone who trains regularly, your protein needs will be higher to support muscle repair and recovery. The International Society of Sports Nutrition recommends a protein intake of 1.4-2.0g/kg per day for maintaining muscle mass and recovery. Those with the highest activity levels—such as those training for long endurance events or high-intensity workouts—will need the higher end of this range.

To put it into perspective, think about training for a 5K versus a marathon. A 5K might take around 30 minutes of running, while a marathon could be 3 hours of constant physical stress. The longer the stress, the more protein your body needs to recover.

Protein for Older Adults

As we age, our protein needs increase, and for good reason. Studies show that higher protein intakes are crucial for overall health, recovery from illness, and preserving muscle mass.

For adults 65 and older, the European Union Geriatric Medicine Society suggests 1.0–1.2g of protein per kilogram of body weight per day to help preserve muscle mass and fight age-related muscle loss (known as sarcopenia). But some observational studies suggest that going up to 1.6g/kg may offer even better results. For those with chronic illness, protein needs can go even higher.

Bottom line: protein isn’t just important for building muscle in your 20s and 30s—it’s essential as you age.

Specific Groups That Need More Protein

There are also certain groups of people who may benefit from higher protein intakes:

  • People with Diabetes or Blood Sugar Concerns: Higher protein intake can help stabilize blood sugar and improve overall health. Aim for 1.5–2.0g/kg of body weight, but never less than 1.0g/kg.
  • New Moms Who Are Breastfeeding: Protein needs increase during the postpartum period for breastfeeding mamas. If you’re breastfeeding, aim for 1.7–1.9g/kg during the first 3-6 months after childbirth.
  • People Recovering from Illness or Surgery: Recovery requires extra protein for tissue rebuilding, wound healing, and fighting infection. Depending on the severity of the illness or injury, your needs could range from 1.5–2.0g/kg.

Protein isn’t just for bodybuilders—it’s for anyone who wants to thrive, not just survive.

Protein Spacing & Timing

Here’s a tip I see too often ignored: spacing your protein intake throughout the day is key. You can’t just load up on protein at dinner and expect your body to absorb it all. To get the best results, aim for a protein hit every 3–4 hours.

This strategy helps your body synthesize protein more effectively, supports muscle repair, and makes hitting your daily protein goals a lot easier.

And if you want a deep dive into post-workout nutrition (protein + carbs for recovery), let me know in the comments—I’m happy to share that too!

What Happens If You Don’t Eat Enough Protein?

If you’re not getting enough protein, your body will start breaking down muscle tissue for fuel. Long-term, this can affect your strength, metabolism, and overall health. Protein is key for muscle repair, recovery, and maintenance.

If you’re lacking in protein, you might notice weak nails, thinning hair, or slower recovery from workouts. It’s not just about muscles—it’s about keeping your body functioning at its best.

What About Eating Too Much Protein?

A common myth is that eating too much protein can harm your kidneys. But here’s the truth: this is only a concern if you already have kidney disease. In fact, higher protein intake is associated with a lower risk of chronic kidney disease.

That said, if you focus solely on protein and ignore other nutrients, you could miss out on essential carbs and fiber that are key for athletic performance, gut health, and overall well-being.

Protein Goals to Aim For:

To recap, here’s a quick breakdown of protein goals based on your needs:

  • Bodybuilding or Strength Training: 1.5–1.8g/kg per day
  • Active Athletes & Exercising Individuals: 1.4–2.0g/kg per day
  • Older Adults (65+): 1.0–1.2g/kg per day (with some studies citing up to 1.6g/kg for better results)
  • People with Diabetes or Blood Sugar Concerns: 1.5–2.0g/kg per day
  • Breastfeeding Moms: 1.7–1.9g/kg per day
  • Recovering from Illness or Surgery: 1.5–2.0g/kg per day

Protein is essential for building and maintaining muscle, supporting recovery, and promoting overall health. So make sure you’re hitting the right targets for your body.

Conclusion

Finding the right amount of protein for your unique needs can make all the difference—whether you’re aiming to build muscle, improve recovery, or just feel your best.

Keep in mind that this information is based on the latest research available at the time of this blog post and video. As new studies emerge, I’ll make sure to share updates to keep you informed!

References:

Campbell, W. W., Deutz, N. E. P., Volpi, E., & Apovian, C. M. (2023). Nutritional Interventions: Dietary Protein Needs and Influences on Skeletal Muscle of Older Adults. The Journals of Gerontology: Series A, 78(Supplement_1), 67–72. https://doi.org/10.1093/gerona/glad038
Cheng, Y., Zheng, G., Song, Z., Zhang, G., Rao, X., & Zeng, T. (2024). Association between dietary protein intake and risk of chronic kidney disease: a systematic review and meta-analysis. Frontiers in Nutrition, 11, 1408424. https://doi.org/10.3389/fnut.2024.1408424
Famularo, P. (2023). Protein Requirements for Older Adults: What Are the Current Recommendations for Intake? Caring for the Ages, 24(4), 9. https://doi.org/10.1016/j.carage.2023.04.015
Hamdy, O., & Horton, E. S. (2011). Protein Content in Diabetes Nutrition Plan. Current Diabetes Reports, 11(2), 111–119. https://doi.org/10.1007/s11892-010-0171-x
Hudson, J. L., Wang, Y., Bergia III, R. E., & Campbell, W. W. (2020). Protein Intake Greater than the RDA Differentially Influences Whole-Body Lean Mass Responses to Purposeful Catabolic and Anabolic Stressors: A Systematic Review and Meta-analysis. Advances in Nutrition, 11(3), 548–558. https://doi.org/10.1093/advances/nmz106
Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., Purpura, M., Ziegenfuss, T. N., Ferrando, A. A., Arent, S. M., Smith-Ryan, A. E., Stout, J. R., Arciero, P. J., Ormsbee, M. J., Taylor, L. W., Wilborn, C. D., Kalman, D. S., Kreider, R. B., Willoughby, D. S., … Antonio, J. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1), 20. https://doi.org/10.1186/s12970-017-0177-8
Lonnie, M., Hooker, E., Brunstrom, J. M., Corfe, B. M., Green, M. A., Watson, A. W., Williams, E. A., Stevenson, E. J., Penson, S., & Johnstone, A. M. (2018). Protein for Life: Review of Optimal Protein Intake, Sustainable Dietary Sources and the Effect on Appetite in Ageing Adults. Nutrients, 10(3), 360. https://doi.org/10.3390/nu10030360
Moore, D. R. (2021). Protein Requirements for Master Athletes: Just Older Versions of Their Younger Selves. Sports Medicine, 51(S1), 13–30. https://doi.org/10.1007/s40279-021-01510-0
Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., Aragon, A. A., Devries, M. C., Banfield, L., Krieger, J. W., & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384. https://doi.org/10.1136/bjsports-2017-097608
Phillips, S. M., Chevalier, S., & Leidy, H. J. (2016). Protein “requirements” beyond the RDA: implications for optimizing health. Applied Physiology, Nutrition, and Metabolism, 41(5), 565–572. https://doi.org/10.1139/apnm-2015-0550
Rasmussen, B., Ennis, M., Pencharz, P., Ball, R., Courtney-martin, G., & Elango, R. (2020). Protein Requirements of Healthy Lactating Women Are Higher Than the Current Recommendations. Current Developments in Nutrition, 4, nzaa049_046. https://doi.org/10.1093/cdn/nzaa049_046
Schoenfeld, B. J., & Aragon, A. A. (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 15(1), 10. https://doi.org/10.1186/s12970-018-0215-1
Stokes, T., Hector, A., Morton, R., McGlory, C., & Phillips, S. (2018). Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients, 10(2), 180. https://doi.org/10.3390/nu10020180
Tagawa, R., Watanabe, D., Ito, K., Otsuyama, T., Nakayama, K., Sanbongi, C., & Miyachi, M. (2022). Synergistic Effect of Increased Total Protein Intake and Strength Training on Muscle Strength: A Dose-Response Meta-analysis of Randomized Controlled Trials. Sports Medicine – Open, 8(1), 110. https://doi.org/10.1186/s40798-022-00508-w
Tagawa, R., Watanabe, D., Ito, K., Ueda, K., Nakayama, K., Sanbongi, C., & Miyachi, M. (2021). Dose–response relationship between protein intake and muscle mass increase: a systematic review and meta-analysis of randomized controlled trials. Nutrition Reviews, 79(1), 66–75. https://doi.org/10.1093/nutrit/nuaa104
Volkert, D., Beck, A. M., Cederholm, T., Cruz-Jentoft, A., Goisser, S., Hooper, L., Kiesswetter, E., Maggio, M., Raynaud-Simon, A., Sieber, C. C., Sobotka, L., Van Asselt, D., Wirth, R., & Bischoff, S. C. (2019). ESPEN guideline on clinical nutrition and hydration in geriatrics. Clinical Nutrition, 38(1), 10–47. https://doi.org/10.1016/j.clnu.2018.05.024
Meal Prep Frozen Smoothie Packs

Meal Prep Frozen Smoothie Packs

Posted on by Amy MS, RD, LDN

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Meal Prep Frozen Smoothie Packs


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Meal Prep Frozen Smoothie Packs

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  • Author:     Amy MS, RD, LDN


  • Total Time:     5 minutes



Print Recipe


Description

Streamline your mornings with these easy Meal Prep Frozen Smoothie Packs! Perfect for busy schedules, these packs combine fresh fruits, veggies, and other nutritious ingredients to create delicious smoothies in minutes—just blend and go. Ideal for a quick, healthy breakfast or snack!

Ingredients


Units


Scale

  • 1 cup Greens (Spinach, Kale, Romaine etc)
  • 1 1/2 cups Fruit (Fresh or Frozen- whatever you like! (Mango, Pineapple, Berries etc)
  • Optional Dry Add-ins: Flaxseed, Chia Seeds, Protein Powder

To Mix Up Smoothies:

  • 1 1/2 – 2 cups Milk of Choice


Instructions

  1. To a large freezer bag or freezer safe container, add the greens, fruit and add-ins of your choice.
  2. Seal and store in the freezer until you are ready for a smoothie!
  3. To make the smoothie, add 1 1/2-2 cups of milk and the contents of your prepped smoothie bag.
  4. Blend until smooth. Enjoy!

Equipment

  • Prep Time: 5 Minutes
  • Category: Breakfast, Smoothie
  • Method: Blend
  • Cuisine: American

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Almond Coconut Granola

Almond Coconut Granola

Posted on by Amy MS, RD, LDN

When you use these links, we may earn a small commission at no extra cost to you—thanks for helping us keep things going!

Almond Coconut Granola

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Almond Coconut Granola

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5 from 1 review

  • Author: Amy MS, RD, LDN
  • Total Time: 35 minutes
  • Yield: 12 Servings 1x
  • Diet: Vegan
Print Recipe

Description

Crunchy and flavorful, Almond Coconut Granola is a wholesome blend of nuts, coconut, and lightly sweetened oats. Perfect for breakfast, meal prep or snacking!

Ingredients

Units Scale
  • 4 cups Old Fashioned Oats
  • 1 cup Unsweetened Shredded Coconut
  • 1 1/2 cups Sliced Almonds
  • 1/2 cup Ground Flaxseed
  • 1 1/2 tsp Cinnamon
  • 1 tsp Cardamom
  • Pinch Salt
  • 1/2 cup Maple Syrup
  • 1/2 cup Coconut Oil
  • 2 tsp Vanilla Extract
  • 1/4 tsp Almond Extract

Instructions

  1. Preheat oven to 325° F. Place a silpat or parchment paper over a large sheet tray, set aside.
  2. To a large mixing bowl add the oats, coconut, almonds, flaxseed, cinnamon, cardamom, and salt. Stir together with a spatula and set aside.
  3. In a microwave safe bowl, melt the coconut oil. Then add the maple syrup, vanilla extract and almond extract. Stir to combine.
  4. Pour the liquid mixture over the oats mixture and stir together thoroughly with a spatula.
  5. Spread the granola mixture evenly onto a large sheet tray and bake for 25 minutes, stirring halfway through at around 12 minutes.
  6. After 25 minutes remove the granola from the oven and using the back of a sturdy spatula, press the mixture down to help it clump together and create clusters. Allow to cool completely.
  7. Mix together and then allow the granola to cool before serving.
  8. Store the granola in an airtight container.
  9. Serve over Greek Yogurt or enjoy plain as a snack!

Equipment

  • Prep Time: 10 Minutes
  • Cook Time: 25
  • Category: Breakfast
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1/12
  • Calories: 348
  • Sugar: 10g
  • Sodium: 75mg
  • Fat: 26g
  • Carbohydrates: 26g
  • Fiber: 7g
  • Protein: 7g
  • Cholesterol: 0mg

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Peanut Butter Cup Overnight Oats (Protein-Packed)

Peanut Butter Cup Overnight Oats (Protein-Packed)

Posted on by Amy MS, RD, LDN

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Peanut Butter Cup Overnight Oats (Protein-Packed)

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Peanut Butter Cup Overnight Oats (Protein-Packed)

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5 from 2 reviews

  • Author: Amy MS, RD, LDN
  • Total Time: 5 minutes
  • Yield: 1 1x
  • Diet: Vegetarian
Print Recipe

Description

Peanut Butter Cup Overnight Oats are a creamy, protein-packed breakfast that tastes almost like dessert! Perfect for meal prep and busy mornings.

Ingredients

Units Scale
  • 1/2 cup Unsweetened Soy Milk
  • 1/4 cup Greek Yogurt
  • 1 Tbsp Maple Syrup
  • 2 Tbsp Peanut Butter
  • 1 Tbsp Cocoa Powder
  • 1/4 tsp Vanilla Extract
  • 1 Tbsp Hemp Hearts
  • 1/2 cup Old Fashioned Oats
  • 1 Tbsp Semi-Sweet Mini Chocolate Chips

Instructions

  1. Into a mason jar add the soy milk, Greek Yogurt, maple syrup and peanut butter. Give the mixture a thorough mix with a whisk or fork.
  2. Then add the cocoa powder, hemp hearts, oats and finally the chocolate chips and stir to fully combine.
  3. Pop a lid onto the jar and place it into the refrigerator overnight.
  4. The next morning, unscrew the top and dig in! Enjoy!

Equipment

  • Prep Time: 5 Minutes
  • Category: Breakfast
  • Method: No Cook
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 472
  • Sugar: 18g
  • Sodium: 212mg
  • Fat: 29g
  • Carbohydrates: 39g
  • Fiber: 7g
  • Protein: 23g
  • Cholesterol: 8mg

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Cheesy Veggie Egg Bites

Cheesy Veggie Egg Bites

Posted on by Amy MS, RD, LDN

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Cheesy Veggie Egg Bites

Cheesy Veggie Egg Bites

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Cheesy Veggie Egg Bites

Cheesy Veggie Egg Bites

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy MS, RD, LDN
  • Total Time: 35 minutes
  • Yield: 12 Egg Bites 1x
  • Diet: Gluten Free
Print Recipe

Description

Start your day with Cheesy Veggie Egg Bites, a protein-packed breakfast loaded with fresh veggies and savory cheese. Perfect for meal prep or busy mornings!

Ingredients

Units Scale
  • 1 cup Cottage Cheese
  • 8 Eggs
  • 1 cup Veggies (suggestions: Diced Bell Pepper, Green Onion, Mushrooms, Spinach)
  • 1/2 cup Grated Cheddar Cheese
  • 1/2 tsp Kosher Salt
  • 1/4 tps Ground Black Pepper

Instructions

  1. Preheat oven to 350° F. Spray a muffin tin with nonstick spray and set on top of a large sheet tray, then set aside.
  2. To a blender, add the cottage cheese, eggs, salt and pepper.
  3. Blend on high until fairly smooth about 1-2 minutes.
  4. Then, pour the mixtures straight from your blender, evenly into your prepared muffin tin.
  5. To each muffin cup, add about 1 tablespoon of each veggie you have prepared.
  6. Then, add 1 tablespoon of cheddar cheese on top.
  7. Place the muffin tin into the oven and bake for 20-25 minutes until the eggs are fully set.
  8. Remove from the oven and allow muffin tin to cool on a wire rack for 5 minutes.
  9. After 5 minutes, remove the egg bites from the muffin tin and allow to cool fully on the wire rack.

Equipment

  • Prep Time: 10 minutes
  • Cook Time: 25
  • Category: Breakfast
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1 Egg Bite
  • Calories: 72
  • Sugar: 2g
  • Sodium: 210mg
  • Fat: 4g
  • Carbohydrates: 2g
  • Fiber: 0g
  • Protein: 7g
  • Cholesterol: 141mg

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