Tag: Eggs

Almond Flour Blueberry Pancakes (Gluten Free)

Almond Flour Blueberry Pancakes (Gluten Free)

Posted on by Amy MS, RD, LDN

Almond Flour Blueberry Pancakes

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Almond Flour Blueberry Pancakes

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  • Author: Amy MS, RD, LDN
  • Total Time: 20 minutes
  • Yield: 7–8 Pancakes 1x
  • Diet: Gluten Free
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Description

These almond flour blueberry pancakes are light, fluffy, naturally gluten-free, and made with simple real-food ingredients. Perfect for a nourishing breakfast or weekend brunch, they come together quickly and pack in protein, fiber, and antioxidants. Serve them warm with a pat of butter, maple syrup and extra berries. 

Ingredients

Units Scale
  • 2 Eggs
  • 1/2 cup Almond Milk
  • 1 Tbsp Maple Syrup
  • 1 tsp Vanilla Extract
  • 1/2 tsp Lemon Zest
  • 1 1/2 cups Almond Flour
  • 1 tsp Baking Powder
  • 1/4 tsp Baking Soda
  • 1/2 tsp Cinnamon
  • 1/8 tsp Salt
  • 1/2 cup Blueberries (fresh or frozen)

Instructions

  1. In a medium mixing bowl, whisk together the eggs, almond milk, maple syrup, vanilla extract, and lemon zest until smooth.
  2. Add the almond flour, baking powder, baking soda, cinnamon, and salt. Stir until just combined. The batter will be slightly thick.
  3. Using a spatula, gently fold in the blueberries.
  4. Heat a nonstick skillet or griddle over medium heat. Lightly grease with butter or oil.
  5. Scoop about 1/4 cup of batter per pancake onto your pan. Cook for 2–3 minutes, until the bubble start to form on top, the edges look set and the bottom is golden. Flip and cook another 1–2 minutes.
  6. Continue with the remaining batter. If pancakes start browning too quickly, reduce the heat slightly.
  7. Serve warm with more berries and maple syrup. Enjoy! 
  • Prep Time: 10 minutes
  • Cook Time: 10
  • Category: Breakfast
  • Method: Stovetop
  • Cuisine: American

Nutrition

  • Serving Size: 2 Pancakes
  • Calories: 330
  • Sugar: 8g
  • Sodium: 300mg
  • Fat: 25g
  • Carbohydrates: 19g
  • Fiber: 4g
  • Protein: 11g
  • Cholesterol: 130mg

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

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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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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
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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

Did you make this recipe?

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

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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
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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

Did you make this recipe?

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

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