Category: Breakfast

Nutrient-Packed Berry Parfait

Nutrient-Packed Berry Parfait

Posted on by Amy MS, RD, LDN

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Nutrient-Packed Berry Parfait

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Nutrient-Packed Berry Parfait

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

Berry Parfait is nutrient-packed breakfast, dessert or snack! This anti-inflammatory recipe is easy-to-make with layers of fresh berries, Greek yogurt, and crunchy granola.

Ingredients

Units Scale
  • 3/4 cup Greek Yogurt
  • 1/3 cup Granola
  • 1/2 cup Mixed Berries (Strawberries, Blueberries, Blackberries, Raspberries- choose your favorites!)

Instructions

  1. To a tall glass or mason jar, add 3 spoonfuls of yogurt.
  2. Top with 3 spoonfuls of granola.
  3. Top with a mixture of your favorite berries, creating an even layer on top of the granola.
  4. Repeat with remaining ingredients, finishing with berries on top. Enjoy!
  • Prep Time: 5 minutes
  • Category: Breakfast, Snack, Dessert
  • Method: No Cook
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 297
  • Sugar: 20g
  • Sodium: 125mg
  • Fat: 6g
  • Carbohydrates: 40g
  • Fiber: 4g
  • Protein: 23g
  • Cholesterol: 9mg

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Homemade Egg McMuffin (Thrive Muffin)

Homemade Egg McMuffin (Thrive Muffin)

Posted on by Amy MS, RD, LDN

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Homemade Egg McMuffin (Thrive Muffin)

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Homemade Egg McMuffin (Thrive Muffin)

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  • Author: Amy MS, RD, LDN
  • Total Time: 13 minutes
  • Yield: 1 1x
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Description

Skip the drive-thru and make breakfast at home with our delicious Egg McMuffin recipe—nicknamed “Thrive Muffins” by my kids for good reason! These homemade versions are not only tastier and quicker to prepare but also a healthier choice compared to fast food. Enjoy a scrumptious breakfast that’s fresh, nutritious, and made with love.

Ingredients

Units Scale
  • 1 Whole Wheat English Muffin
  • 1 Egg
  • 1 Slice Canadian Bacon
  • 10 grams Sharp Cheddar Cheese
  • 1/2 tbsp Olive Oil

Instructions

  1. Heat a large cast iron skillet over medium heat.
  2. Once the pan has heated up, add the olive oil.
  3. Spray a biscuit cutter that is the same size as your English Muffin with nonstick spray and place into the pan, top side down so that it sits flat in your pan.
  4. Split the English Muffin in half. Place each half cut side down into the heated pan with olive oil. Then add the Canadian bacon to the pan.
  5. Next, crack the egg into the center of the biscuit cutter. Cover with a small lid to speed up cooking time and get a perfectly cooked egg.
  6. After 2 minutes, flip the Canadian bacon and English Muffin.
  7. Then, using tongs or a pot holder, remove the lid from the egg (caution the lid is hot!). Use the tongs again to lift the biscuit cutter out of the pan, leaving the egg in the pan. Then, flip the egg over with a spatula to cook on the other side
  8. Place the cheese onto the top of the egg to allow the cheese to melt.
  9. After 2 more minutes of cooking, now it is time to plate!
  10. Using a spatula, move the English Muffin to a plate. Place the Canadian bacon on the bottom half of the muffin, then top with the egg and cheese and finally close the sandwich with the top of the muffin.

Equipment

  • Prep Time: 3 minutes
  • Cook Time: 10
  • Category: Breakfast
  • Method: Stovetop
  • Cuisine: American

Nutrition

  • Serving Size: 1 Sandwich
  • Calories: 331
  • Sugar: 2g
  • Sodium: 563mg
  • Fat: 17g
  • Carbohydrates: 27g
  • Fiber: 3g
  • Protein: 18g
  • Cholesterol: 206mg

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Homemade Chocolate Chip Clif Bars

Homemade Chocolate Chip Clif Bars

Posted on by Amy MS, RD, LDN

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Homemade Chocolate Chip Clif Bars

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Homemade Chocolate Chip Clif Bars

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  • Author: Amy MS, RD, LDN
  • Total Time: 10 minutes
  • Yield: 12 Bars 1x
  • Diet: Vegetarian
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Description

Make your own homemade, no-bake Chocolate Chip Clif Bars!

Ingredients

Units Scale
  • 1 cup Pitted Dates
  • 1 cup Old Fashioned Oats
  • 1 cup Crisp Rice Cereal
  • 2 Scoops Vanilla Protein Powder
  • 2 tbsp Ground Flaxseed
  • 1/2 tsp Ground Cinnamon
  • 1/8 tsp Salt
  • 1/2 cup Cashew Butter
  • 1/4 cup Honey
  • 1 tsp Vanilla Extract
  • 1/4 cup Mini Chocolate Chips

Instructions

  1. Set out an 8×8 baking pan and line with parchment paper, set aside.
  2. In the bowl of a food processor, add the dates and process until they are broken down into very small pieces.
  3. Next, add the remaining ingredients (except chocolate chips) the oats, rice cereal, protein powder, flaxseed, cinnamon, salt, cashew butter, honey, vanilla. Process again for 20 seconds.
  4. Remove the blade from the food processor. Add in the mini chocolate chips and stir with a spatula.
  5. Pour the mixture into your prepared pan and press evenly with your hands or the back of a measuring cup.
  6. Place the pan into the refrigerator to set for at least 30 minutes.
  7. After 30 minutes, remove the pan from the refrigerator. Lift out the parchment paper and place onto a cutting board.
  8. Cut the bars into 12 equal sections. Store in an airtight container in the refrigerator. Enjoy!

Equipment

  • Prep Time: 10
  • Category: Snack
  • Method: No Cook

Nutrition

  • Serving Size: 1 bar
  • Calories: 198
  • Sugar: 15g
  • Sodium: 84mg
  • Fat: 9g
  • Fiber: 2g
  • Protein: 6g
  • Cholesterol: 8mg

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Crunchy Oats and Honey Granola Bars

Crunchy Oats and Honey Granola Bars

Posted on by Amy MS, RD, LDN

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Crunchy Oats & Honey Granola Bars

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Crunchy Oats & Honey Granola Bars

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5 from 1 review

  • Author: Amy MS, RD, LDN
  • Total Time: 23 minutes
  • Yield: 8 Bars 1x
  • Diet: Vegetarian
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Description

These bars are a homemade version of Nature Valley Oats ‘n Honey Bars made with wholesome oats, honey and simple pantry ingredients.

Ingredients

Units Scale
  • 1 1/2 cups Old Fashioned Oats
  • 1/3 cup Oat Flour
  • 1/2 tsp Ground Cinnamon
  • 1/4 tsp Baking Soda
  • 1/8 tsp Salt
  • 3 tbsp Coconut Oil
  • 3 tbsp Honey
  • 2 tbsp Brown Sugar
  • 1 tsp Vanilla Extract

Instructions

  1. Preheat oven to 350 F. Line an 8×8 inch baking dish with parchment paper. Set aside
  2. In a small sauce pan, add the coconut oil, honey and brown sugar. Heat on medium low until the coconut oil has melted and the brown sugar dissolves into the mixture. Remove from heat.
  3. In a large mixing bowl, add the oats, oat flour, cinnamon, baking soda and salt.
  4. Next, pour the liquid ingredients into the bowl with the oats and stir with a spatula to combine.
  5. Pour the mixture into your prepared pan and spread evenly with a spatula.
  6. Bake for 15-18 minutes until the bars are slightly browned.
  7. Remove from the oven and cool on a wire rack.
  • Prep Time: 8
  • Cook Time: 15
  • Category: Snack, Bar
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1 Bar
  • Calories: 155
  • Sugar: 7g
  • Sodium: 76mg
  • Fat: 6g
  • Carbohydrates: 23g
  • Fiber: 2g
  • Protein: 3g
  • Cholesterol: 0mg

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Apple Pie Overnight Oats

Apple Pie Overnight Oats

Posted on by Amy MS, RD, LDN

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Apple Pie Overnight Oats

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Apple Pie Overnight Oats

Apple Pie Overnight Oats

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

Description

Apple Pie Overnight Oats have all the warm and comforting flavors of apple pie in wholesome overnight oats. The best meal prep breakfast!

Ingredients

Units Scale
  • 1/2 cup Soy Milk (Unsweetened)
  • 1/4 cup Greek Yogurt
  • 1/2 cup Old Fashioned Oats
  • 1 Tbsp Maple Syrup
  • 1/2 tsp Cinnamon
  • 1/2 cup Diced Apple

Topping:

  • 1 tsp Almond or Oat Flour
  • 1 tsp Maple Syrup
  • 1 tbsp Pecans, chopped

Instructions

  1. Add all the ingredients (except the toppings) to a mason jar or container with a lid. Stir together to fully mix.
  2. Pop a lid on the mason jar or container and place into the refrigerator overnight.
  3. The next morning, mix up the topping and add to the top of your oats. Enjoy!

Equipment

  • Prep Time: 5 minutes
  • Category: Breakfast
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 401
  • Sugar: 31g
  • Sodium: 84mg
  • Fat: 10g
  • Carbohydrates: 65g
  • Fiber: 7g
  • Protein: 16g
  • Cholesterol: 3mg

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Easy Tofu Scramble

Easy Tofu Scramble

Posted on by Amy MS, RD, LDN

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Easy Tofu Scramble

Tofu Scramble
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Tofu Scramble

Easy Tofu Scramble

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  • Author: Amy RD, LDN
  • Total Time: 12 minutes
  • Yield: 2 Servings 1x
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Description

This easy tofu scramble is packed with protein and is a great way to start your day!

Ingredients

Scale
  • (1) Block Firm Tofu, 14 oz
  • 2 tsp Olive Oil
  • 2 tsp Nutritional Yeast
  • 3/4 tsp Ground Turmeric
  • 1/2 tsp Garlic Powder
  • l/4 tsp Onion Powder
  • Pinch Salt
  • Pinch Black Pepper
  • 1 tbsp Almond or Soy Milk, Unsweetened
  • Handful of Baby Spinach, (Optional)

Instructions

  1. Heat the olive oil in a pan over medium high heat. Add the drained tofu and crumble with a spatula or a fork right in the pan.
  2. Cook the tofu for 4-5 minutes, stirring frequently until most of the moisture is gone.
  3. Turn the pan down to medium and add the nutritional yeast, turmeric, garlic powder, onion powder, salt and pepper and then stir into the tofu. Continue to cook another 5 minutes.
  4. Add the spinach (if using) and 1 tbsp plant-based milk and cook for 1 more minute until the spinach starts to wilt.
  5. Transfer to a plate and serve with sourdough toast, fruit and enjoy!

Equipment

  • Prep Time: 2 minutes
  • Cook Time: 10 minutes
  • Category: Breakfast

Nutrition

  • Serving Size: 1
  • Calories: 260
  • Sugar: 0g
  • Sodium: 127mg
  • Fat: 14g
  • Saturated Fat: 2g
  • Unsaturated Fat: 4g
  • Carbohydrates: 7g
  • Fiber: 6g
  • Protein: 27g
  • Cholesterol: 0mg

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Nut-Free Protein Granola Bars

Nut-Free Protein Granola Bars

Posted on by Amy MS, RD, LDN

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Nut-Free Protein Granola Bars

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Nut-Free Protein Granola Bars

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  • Author: Amy RD, LDN
  • Total Time: 15 minutes
  • Yield: 8 Servings 1x
  • Diet: Vegetarian
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Description

These protein granola bars are a great snack or pre-workout boost. Plus they are nut-free!

Ingredients

Units Scale
  • 1 1/2 cups Old Fashioned Oats
  • 1/4 cup Oat Flour
  • 1/3 cup Protein Powder
  • 2 tbsp Flaxseed + 2 tbsp water
  • 1/4 tsp Salt
  • 1/2 tsp Ground Cinnamon
  • 3 tbsp Mini Chocolate Chips
  • 1/4 cup Coconut Oil
  • 1/4 cup Honey
  • 1 tsp Vanilla Extract

Instructions

  1. Preheat oven to 350 F. Line a 10×4″ pan (bread/loaf pan) with parchment paper and set aside.
  2. In a small bowl, mix together the flaxseed and water. Allow the flaxseed to soak up the water while you mix the remaining ingredients.
  3. To a large mixing bowl add the oats, oat flour, protein powder, and salt. Mix together with a wooden spoon or spatula.
  4. To a microwave safe bowl, add the coconut oil and heat on 20 second internals until melted. Then add the honey and vanilla extract and stir to mix. Then add the flaxseed water mixture and stir together.
  5. Next, pour the coconut oil mixture into the oat mixture and stir together. Add the mini chocolate chips and stir again. The mixture should resemble wet sand.
  6. Using a spatula, scoop the mixture into your prepared pan, spreading it evenly throughout the pan. Then, using your hands, the spatula or the bottom of a measuring cup press the dough firmly and evenly into the pan.
  7. Place into the oven and bake for 10-12 minutes until slightly browned on top.
  8. Allow the pan to cool on a wire rack for at least 10 minutes. Remove the parchment paper from the pan and allow the granola bars to cool on the wire rack for another 15 minutes until fully cooled.
  9. Using a knife, cut the bars into 8 servings. Enjoy!
  10. Optional Topping:
    1. In a microwave safe bowl add 1 tbsp chocolate chips and 1/2 tsp coconut oil. Microwave on 20 second intervals until melted.
    2. Using a spoon, drizzle the melted chocolate across the tops of the bars. Allow to cool for the chocolate to set.

Equipment

  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Category: Snack, Dessert
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1 Bar
  • Calories: 207
  • Sugar: 13g
  • Sodium: 83mg
  • Fat: 10g
  • Saturated Fat: 7g
  • Unsaturated Fat: 2g
  • Carbohydrates: 26g
  • Fiber: 2g
  • Protein: 6g
  • Cholesterol: 3mg

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Carrot Cake Quick Bread

Carrot Cake Quick Bread

Posted on by Amy MS, RD, LDN

(If you use one of these affiliate links, we may receive a small commission, at no cost to you.)

Carrot Cake Quick Bread

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Carrot Cake Quick Bread

Carrot Cake Quick Bread

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No reviews

  • Author: Amy RD, LDN
  • Total Time: 1 hour
  • Diet: Vegetarian
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Description

Carrot Cake Quick Bread is the perfect spring dessert!

Ingredients

Units Scale

Carrot Cake Bread:

  • 3/4 cup All Purpose Flour
  • 1/2 cup Oat Flour
  • 1/2 cup Whole Wheat Flour
  • 1 tsp Baking Powder
  • 1/2 tsp Baking Soda
  • 1/2 tsp Salt
  • 1 1/2 tsp Ground Cinnamon
  • 1/2 tsp Nutmeg
  • 1/2 tsp Cardamom (Optional)
  • 2 Tbsp Ground Flaxseed
  • 1/2 cup Olive Oil
  • 1/2 cup Honey
  • 1/2 cup Unsweetened Applesauce
  • 1 cup Grated Carrot
  • 2 Eggs
  • 1 tsp Vanilla Extract
  • 1/3 cup Walnuts, chopped

Icing Glaze:

  • 1/4 cup Powdered Sugar
  • 2 tsp Milk

Instructions

  1. Set out all ingredients and equipment needed for happy baking!
  2. Preheat oven to 325° F. Spray a bread pan with nonstick cooking spray and set aside.
  3. In a large mixing bowl, add all the dry ingredients and whisk together (Oat Flour, AP Flour, Wheat Flour, Baking Powder, Baking Soda, Salt, Cinnamon, Nutmeg, Cardamom, Flaxseed).
  4. In a medium mixing bowl add the wet ingredients and whisk to combine (Olive Oil, Honey, Applesauce, Carrot, Eggs, Vanilla Extract).
  5. Next, pour the wet ingredients into the dry ingredients and mix together with a spatula. Take care to not over mix!
  6. Add in the chopped walnuts to the batter.
  7. Pour the batter into prepared bread pan and bake for 40-50 minutes, until just browned around the edges and a toothpick comes out clean from the center. *Note! Keep an eye on your quick bread. If it starts to brown too much before the 50 minutes, cover your bread pan with foil and place back into the oven to finish cooking.*
  8. Remove from the oven and allow to cool on a wire rack for 5 minutes. Then, run a butter knife along the edges of the pan and carefully remove the bread from the pan.
  9. While the bread cools, prepare the glaze icing
  10. In a small bowl whisk together the powdered sugar and 2 tsp milk.
  11. Using a spoon, drizzle the icing over top of the bread.
  12. Slice into 1 inch sections and enjoy!

Equipment

Notes

  1. Keep an eye on your quick bread. If it starts to brown too much before the 50 minutes, cover your bread pan with foil and place back into the oven to finish cooking.
  • Prep Time: 10 min
  • Cook Time: 50 min
  • Category: Dessert
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1 Slice
  • Calories: 233
  • Sugar: 13g
  • Sodium: 180mg
  • Fat: 11g
  • Carbohydrates: 29g
  • Fiber: 2g
  • Protein: 3g
  • Cholesterol: 27mg

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Breakfast Granola Cups

Breakfast Granola Cups

Posted on by Amy MS, RD, LDN

Breakfast Granola Cups

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Granola Cups

Breakfast Granola Cups

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  • Author: Amy RD, LDN
  • Total Time: 20 minutes
  • Yield: 8 cups 1x
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Description

Homemade granola cups are a wholesome and nutritious breakfast or snack. Fill them with Greek Yogurt and berries for more protein, antioxidants and flavor.

Ingredients

Units Scale
  • 2 cups Old Fashioned Oats
  • 1/4 cup Ground Flaxseed
  • 3/4 tsp Ground Cinnamon
  • 1/4 cup Maple Syrup
  • 1/4 cup + 1 tbsp Peanut Butter
  • 1 Egg White

Instructions

  1. Preheat oven to 350° F. Grease a muffin tin with nonstick spray or coconut oil, set aside.
  2. In a large bowl, combine the oats, flaxseed and cinnamon and stir together with a spatula.
  3. To a small microwave safe bowl, add the maple syrup and peanut butter. Microwave for 20-25 seconds just to soften the peanut butter so it is easy to stir.
  4. Next, pour the peanut butter mixture into the oat mixture. Stir together with a spatula, making sure that all dry ingredients are coated in the wet ingredients.
  5. Whisk the egg white with a fork until slightly frothy then pour into the oat mixture and stir together.
  6. Divide the oat mixture into 8 muffin cups. Using your fingers, press the the mixture into the muffin tin to form cup shapes. Continue with the remaining granola cups.
  7. Place muffin tin into the oven and bake for 15-18 minutes until the granola cups just start to turn golden brown.
  8. Allow the cups to cool in the muffin tin for at least 15 minutes. This is KEY, otherwise they will fall apart! Then, run a spatula or butter knife around the edge of each cup to gently release from the muffin tin.
  9. To serve, fill each cup with a spoonful of Greek Yogurt and top with fresh berries. Enjoy!
  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Category: Breakfast
  • Method: Bake
  • Cuisine: American

Nutrition

  • Serving Size: 1 cup
  • Calories: 194
  • Sugar: 8g
  • Sodium: 53mg
  • Fat: 8g
  • Carbohydrates: 24g
  • Fiber: 3g
  • Protein: 9g
  • Cholesterol: 0mg

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Key Lime Energy Bites

Key Lime Energy Bites

Posted on by Amy MS, RD, LDN

(If you use one of these affiliate links, we may receive a small commission, at no cost to you.)

Key Lime Energy Bites

Key Lime Energy Bites
Key Lime Energy Bites
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Key Lime Energy Bites

Key Lime Energy Bites

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 2 reviews

  • Author: Amy RD, LDN
  • Total Time: 10 minutes
  • Yield: 14 1x
  • Diet: Gluten Free
Print Recipe

Description

Zesty Key Lime Energy Bites: Tangy citrus bliss meets wholesome energy in these no-bake bites! Perfect for a refreshing snack boost anytime.

Ingredients

Scale
  • 1 cup Pitted Dates
  • 1/2 cup Raw Cashews
  • 1 Scoop Vanilla Protein Powder
  • 1/2 cup Unsweetened Shredded Coconut (Plus 1/4 cup for optional topping)
  • Zest from 1 Lime
  • 2 tsp Lime Juice
  • 1/2 tsp Vanilla Extract
  • 1–3 tsp Water (if needed)

Instructions

  1. Add the dates and cashews to the bowl of a food processor. Process for 1-2 minutes until the dates and nuts are broken down into small pieces.
  2. Add remaining ingredients (except for water). Blend until fully combined and the mixture forms into a ball.
  3. Add 1-3 tsp of water to the mixture if needed to bring together.
  4. 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.
  5. To make them extra pretty, roll them in the extra 1/4 cup unsweetened shredded coconut.

Equipment

Notes

  1. Tip! To get the coconut to stick to the bites the best, roll them in a shallow bowl with 1 tbsp of water, then roll in the coconut.
  • Prep Time: 10 minutes
  • Category: Snack
  • Method: Food Processor
  • Cuisine: American

Nutrition

  • Serving Size: 1 Energy Bite
  • Calories: 68
  • Sugar: 4g
  • Sodium: 10mg
  • Fat: 4g
  • Carbohydrates: 7g
  • Fiber: 1g
  • Protein: 3g
  • Cholesterol: 3mg

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Protein Pancakes

Protein Pancakes

Posted on by Amy MS, RD, LDN

Protein Pancakes

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Protein Pancakes

Protein Pancakes

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 1 review

  • Author: Amy RD, LDN
  • Total Time: 15 minutes
  • Yield: 6 Pancakes 1x
Print Recipe

Ingredients

Units Scale

Instructions

  1. In a large bowl, add the 1 cup pancake mix, egg and milk. Whisk together.
  2. Heat a griddle or large skillet over medium heat.
  3. Spray with nonstick spray. Drop spoonfuls of batter onto the pan so that you have 6 pancakes.
  4. Allow to cook for 2-3 minutes until bubbles begin to form on top of the pancakes.
  5. Flip the pancakes and allow to cook for another minute.
  6. Top with your favorite pancake toppings, fruit, maple syrup, peanut butter, and enjoy!
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Category: Breakfast
  • Method: Griddle
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 100
  • Sugar: 2g
  • Sodium: 160mg
  • Fat: 2g
  • Carbohydrates: 14g
  • Fiber: 2g
  • Protein: 6g
  • Cholesterol: 31mg

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Mediterranean Egg Wrap

Mediterranean Egg Wrap

Posted on by Amy MS, RD, LDN

Mediterranean Egg Wrap

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Mediterranean Egg Wrap

Mediterranean Egg Wrap

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  • Author: Amy RD, LDN
  • Total Time: 15 minutes
  • Yield: 1 Serving 1x
Print Recipe

Description

This Mediterranean Egg Wrap is a mix between an omelet and a breakfast burrito but it is so much better than both of those! Plus, it packs in 31 grams of protein per serving!

Ingredients

Units Scale
  • 3 Eggs
  • 1 Tbsp Greek Yogurt
  • 2 Tbsp Unsweetened Soy Milk
  • 2 tsp Olive Oil
  • 3 Tbsp Red Bell Pepper, diced
  • 1 oz Baby Bella Mushrooms
  • 1/4 cup Raw Baby Spinach
  • 3/4 oz Cheddar Cheese, grated
  • 1 Whole Wheat Tortilla

Instructions

  1. Heat a nonstick skillet to medium heat. Add 2 tsp olive oil.
  2. When the pan is heated up, add the peppers and mushrooms and sautee for 1-2 minutes until the mushrooms are nicely browned.
  3. Next add a handful of spinach and sautee for 1 minute.
  4. While the spinach and veggies cook, whisk up the eggs, milk, Greek Yogurt and salt and pepper in a bowl.
  5. Then, pour the egg into the pan, over top of the veggies. Give the pan a little shake to spread the eggs out evenly.
  6. Place the tortilla on top of the egg mixture and allow to cook for 4-5 minutes.
  7. After 5 minutes, run your spatula around the outside edge of the egg to make sure it will easily release and that it is cooked through.
  8. Using a large spatula, flip the mixture over so that the tortilla is now on the bottom. Add the grated cheese and allow the tortilla to brown for 1 minute.
  9. Finally, roll or fold the tortilla egg up. I find that folding into thirds like a letter works well. Then, give the roll up a little press with your spatula to fully crisp the bottom.
  10. Now, slide it onto a plate, cut in half on a diagonal and dig in!
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Category: Breakfast
  • Method: Skillet
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 1
  • Calories: 461
  • Sugar: 2g
  • Sodium: 364
  • Fat: 25g
  • Carbohydrates: 27g
  • Fiber: 4g
  • Protein: 31g
  • Cholesterol: 580mg

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High-Protein Almond Joy Overnight Oats

High-Protein Almond Joy Overnight Oats

Posted on by Amy MS, RD, LDN

(If you use one of these affiliate links, we may receive a small commission, at no cost to you.)

High-Protein Almond Joy Overnight Oats

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High Protein Almond Joy Overnight Oats

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5 from 1 review

  • Author: Amy RD, LDN
  • Total Time: 5 minutes
  • Yield: 1 Serving 1x
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Description

Packed with 28 grams of protein, (and no protein powder!) these overnight oats will fill you up and leave you satisfied!

Ingredients

Units Scale
  • 1/2 cup Unsweetened Soy Milk
  • 1/4 cup Greek Yogurt
  • 1 Tbsp Maple Syrup
  • 1 Tbsp Almond Butter
  • 1/8 tsp Almond Extract
  • 3 Tbsp Hemp Hearts
  • 1/2 cup Old Fashioned Oats
  • 1 Tbsp Semi-Sweet Mini Chocolate Chips
  • 1 tsp Unsweetened Shredded Coconut
  • 1 tsp Sliced Almonds

Instructions

  1. Add all the ingredients (except the coconut and slice almonds) into a mason jar. Give the mixture a thorough mix with a spoon.
  2. Pop a lid onto the jar and place it into the refrigerator overnight.
  3. The next morning, top with the coconut and sliced almonds. Enjoy!

Equipment

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

Nutrition

  • Serving Size: 1
  • Calories: 635
  • Sugar: 25g
  • Sodium: 31mg
  • Fat: 34mg
  • Carbohydrates: 61g
  • Fiber: 11g
  • Protein: 28g
  • Cholesterol: 3mg

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Blackberry Compote

Blackberry Compote

Posted on by Amy MS, RD, LDN

(If you use one of these affiliate links, we may receive a small commission, at no cost to you.)

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Blackberry Compote

Blackberry Compote

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No reviews

  • Author: Amy RD, LDN
  • Total Time: 12 minutes
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Description

This Blackberry Compote is an antioxidant packed topping for waffles, yogurt, pancakes or any dessert.

Ingredients

Units Scale
  • 1 pint Fresh Blackberries or 2 Cups Frozen Blackberries
  • 1 Tbsp Maple Syrup
  • 1 Tbsp Water
  • 1 Tbsp Lemon Juice

Instructions

  1. Combine all ingredients into a small sauce pan.
  2. Bring the mixture to a boil, then turn down to simmer.
  3. Simmer for 10 minutes until the compote has thickened and the blackberries are slightly broken down.
  4. Allow to cool slightly before digging in, enjoy!

Equipment

Notes

  1. If you’re using frozen blackberries, pop a lid on to your sauce pan to bring the mixture up to a boil faster.
  2. For smaller bits of blackberries, use the back of a fork to break the fruit up a bit during the simmer process.
  3. Store the compote in a mason jar with a lid. It will keep in the refrigerator for about 2 weeks.
  • Prep Time: 2 minutes
  • Cook Time: 10 minutes
  • Category: Sauces
  • Method: Stovetop
  • Cuisine: American

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