Month: September 2025

Mini Pumpkin Dutch Baby Pancakes

Mini Pumpkin Dutch Baby Pancakes

Posted on by Amy MS, RD, LDN

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Mini Pumpkin Dutch Baby Pancakes

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Mini Pumpkin Dutch Baby Pancakes

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  • Author: Amy MS, RD, LDN
  • Total Time: 35 minutes
  • Yield: 12 1x
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Description

Mini Pumpkin Dutch Baby Pancakes are the ultimate cozy fall breakfast—light, fluffy, and full of warm pumpkin spice flavor. With a boost of vitamin A and fiber from real pumpkin, they’re a tasty (and nourishing) way to celebrate pumpkin season.

Ingredients

Units Scale
  • 2 tbsp Butter, melted
  • 3/4 cup Milk
  • 1/4 cup Pumpkin Puree
  • 3 Eggs
  • 3 tbsp Maple Syrup
  • 1 tsp Vanilla Extract
  • 1/2 cup All Purpose Flour
  • 1/4 cup Whole Wheat Flour
  • 1 tsp Pumpkin Pie Spice
  • 1/4 tsp Ground Cinnamon
  • Pinch Salt

Instructions

  1. Preheat your oven to 400°F. Lightly coat a 12-cup muffin tin with nonstick spray or oil, place onto a large sheet pan, and set aside.
  2. Add all ingredients to a high-powered blender and blend until the batter is completely smooth.
  3. Blend until batter is smooth and no lumps remain.
  4. Pour the batter evenly into the 12 muffin cups.
  5. Place into the oven and bake for 25 minutes until the pancakes are puffed and slightly golden.
  6. Dust with powdered sugar (or your favorite toppings) and enjoy warm!

Equipment

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

Nutrition

  • Serving Size: 2 Mini Pancakes
  • Calories: 164
  • Sugar: 7g
  • Sodium: 119mg
  • Fat: 7g
  • Carbohydrates: 20g
  • Fiber: 1g
  • Protein: 5g
  • Cholesterol: 113g

Did you make this recipe?

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

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Buffalo Salmon and Veggie Bowls (Easy High-Protein Dinner Recipe)

Buffalo Salmon and Veggie Bowls (Easy High-Protein Dinner Recipe)

Posted on by Amy MS, RD, LDN

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Buffalo Salmon and Veggie Bowls (Easy High-Protein Dinner Recipe)

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Buffalo Salmon and Veggie Bowls (Easy High-Protein Dinner Recipe)

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
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Description

Buffalo Salmon Bowls are my twist on classic buffalo flavors—roasted salmon tossed in a tangy, creamy yogurt-hot sauce. Loaded with brown rice, fresh veggies, and a little feta, they’re flavorful, protein-packed, and ridiculously easy to throw together.

Ingredients

Scale

For the Salmon and Sauce:

  • 2 lbs Salmon, skin removed, diced into 1-inch pieces 
  • 3/4 cup Greek Yogurt
  • 1/4 cup Hot Sauce
  • 1/2 tsp Smoked Paprika
  • 1/2 tsp Garlic Powder
  • 1/2 tsp Onion Powder
  • 1/2 tsp Lemon Zest
  • 1/2 tsp Salt
  • 1/2 tsp Pepper

For the Bowl:

  • 2 Cups, Cooked Brown Rice
  • 1 Cucumber, peeled and sliced
  • 1 cup Shredded Carrot
  • 1 cup Edamame
  • 1/2 cup Crumbled Feta Cheese
  • 4 Scallions, minced

Instructions

  1. Preheat the oven to 400°F. Line a sheet pan with parchment paper and set aside.
  2. Make the buffalo sauce: In a large bowl, whisk together Greek yogurt, hot sauce, smoked paprika, garlic powder, onion powder, lemon zest, salt, and pepper until smooth.
  3. Coat the salmon: Place salmon cubes on the prepared sheet pan. Add 1/3 of the buffalo sauce and toss with a spatula to coat evenly.
  4. Roast the salmon: Bake for 15–20 minutes, or until salmon is cooked through (145°F) with lightly browned, crispy edges.
  5. Prep the vegetables: While the salmon roasts, peel and slice the cucumber, shred the carrots, and mince the scallions.
  6. Assemble the bowls: Add 1/2 cup of cooked brown rice to the bottom of each bowl. Top with 1/4 of the roasted salmon, then add vegetables as desired. Sprinkle 1–2 tbsp crumbled feta cheese over the top and drizzle with remaining buffalo sauce. Enjoy!

Equipment

Notes

  • You will likely have leftover sauce! Save it for leftovers or drizzle on wraps or salads!
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Category: Dinner
  • Method: Roast

Nutrition

  • Serving Size: 1 Serving
  • Calories: 550
  • Sugar: 6g
  • Sodium: 830mg
  • Fat: 30g
  • Carbohydrates: 45g
  • Fiber: 5g
  • Protein: 45g
  • Cholesterol: 75mg

Did you make this recipe?

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

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Chickpea Brownies

Chickpea Brownies

Posted on by Amy MS, RD, LDN

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Chickpea Brownies

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Chickpea Brownies

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  • Author: Amy MS, RD, LDN
  • Total Time: 30 minutes
  • Yield: 16 Brownies 1x
  • Diet: Gluten Free
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Description

These fudgy Chickpea Brownies are packed with protein and made with simple ingredients like chickpeas, almond butter, and cocoa powder, naturally sweetened with maple syrup. Perfect for chocolate cravings, or when you want something delicious and good for you too—they’re easy to make, gluten-free, and loaded with chocolate chips.

Ingredients

Units Scale
  • 1 can, 15 oz Chickpeas, drained and rinsed
  • 1/3 cup Almond Butter
  • 1 Egg
  • 1/2 cup Maple Syrup
  • 2 tbsp Brewed Coffee
  • 1/2 tsp Vanilla Extract
  • 1/4 cup Almond Flour
  • 1/4 Cocoa Powder
  • 1/2 tsp Baking Powder
  • 1/4 tsp Baking Soda
  • 1/2 tsp Kosher Salt
  • 1/3 cup Chocolate Chips +2 tablespoons for top

Instructions

  1. Preheat the oven to 350°F. Lightly spray an 8×8-inch baking pan with nonstick cooking spray and set aside.
  2. In a food processor, combine all ingredients except the chocolate chips. Process until the batter is completely smooth, about 2–3 minutes.

  3. Gently fold in ⅓ cup of chocolate chips using a spatula.

  4. Spread the batter evenly in the prepared pan, tapping the pan lightly on the counter to level it. Sprinkle the remaining 2 tablespoons of chocolate chips on top.

  5. Bake for 20–22 minutes, or until a toothpick inserted in the center comes out clean and the edges are lightly browned.

  6. Allow the brownies to cool in the pan for at least 10 minutes before cutting into squares. Serve and enjoy.

Equipment

  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Category: Dessert
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1 Brownie
  • Calories: 150
  • Sugar: 12g
  • Sodium: 217mg
  • Fat: 7g
  • Carbohydrates: 20g
  • Fiber: 3g
  • Protein: 5g
  • Cholesterol: 13g

Did you make this recipe?

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

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