Berry Protein Bars

I recently got the chance to try some great products from AdvoCare.  I was especially excited to try baking with some of the fun flavored Meal Replacement Shakes! 

I never tried baking with berry protein, but I knew just what I wanted to make...

Berry Protein Bars!!!

These are not only delicious and nutritious! They are easy to make too! All you need is...

Advocare Berry Meal Replacement, egg substitute, unsweetened almond milk, unsweetened applesauce, canned white beans (navy, great northern, chickpeas, garbanzo), vanilla, baking powder, and sweetener of choice.  

*You can absolutely try other flavors of protein! Try orange, chocolate, vanilla...*

*Any type of milk will work.  I prefer unsweetened vanilla almond milk*

First you want to drain and rinse your beans.  Then blend together the beans, egg, milk, applesauce, and vanilla. 

Some beans, such as chickpeas, are a little harder so you may need a little extra liquid to blend it all smooth.  It will be like a pudding consistency.  

Stir in the remaining ingredients and mix well.  

Isn't that color gorgeous!? Feel free to chop up some strawberries and toss those in! I am sure some white chocolate chips would be amazing in there too!

Pour your batter into a baking dish coated with non stick spray.  I used a 5x7 dish, but feel free to double the recipe if using a bigger one.  

Bake at 350 for about 25 minutes.  

Stick a toothpick in the middle and if it comes out clean, they are done!

This recipe makes six nice sized bars! I consider the whole batch one serving! 

That's because you can have all six bars for only 233 calories!

They are also packed with protein! 

Feeling crazy?!

Top them off with some fat free cream cheese and sprinkles! 

These make such a great breakfast! Full of fiber and protein so they keep you full and satisfied.   

Plus you are basically having dessert for breakfast!

If you are skeptical about baking with beans, don't be!! You cannot taste the beans at all! They give the bars a great texture and replace the sugar, flour, and butter you would find in most recipes.  

Sure, you could just drink a meal replacement or protein shake...but wouldn't you rather enjoy some delicious Berry Protein Bars?!

Berry Protein Bars

• 1/2 pack of AdvoCare Berry Meal Replacement (30g)
• 1/2 cup canned white beans (130g)
• 1 T egg substitute (15g)
• 1 T unsweetened almond milk (15ml)
• 1/4 cup unsweetened applesauce (60g)
• 1/2 t baking powder
• 1/2 t vanilla
• sweetener to taste (4-5 packs)

1. Drain and rinse beans
2. Puree beans, egg, milk, applesauce, and vanilla (add a little more milk if needed to blend smooth)
3. Stir in remaining ingredients
4. Pour into baking dish (5x7) coated with nonstick spray
5. Bake at 350 for about 25 minutes
6. Enjoy plain or top with fat free cream cheese and sprinkles!!

Makes 6 Bars

Entire Batch (without toppings) - 233 calories

2F 35C 21P

Protein Snickerdoodle Bars

I LOVE cinnamon.  Like, seriously! It is so good in so many things! Mixed with yogurt, on a peanut butter sandwich, in oatmeal, in cereal, cinnamon cookies, cinnamon rolls, coffee cake...I could go on and on!! I am even drinking cinnamon roll coffee as we speak! It is super tasty too :)

Snickerdoodles are one awesome cookie in my opinion.  You just can't go wrong with a cinnamon sugar combo.  No, we are not making cookies today...but we are making Snickerdoodles! Snickerdoodle Protein Bars that is....

These taste amazing!! And in case you had any doubt, they are crazy good for you! You get to have all 6 bars for only 275 calories! The thing is...they are secretly good for you!  Wait til you see the ingredients.

You may be a bit surprised when you see what we are going to use to make these soft, moist, cinnamon bars of deliciousness.

Cinnamon protein powder, egg substitute, canned pumpkin, chickpeas/garbanzo, cinnamon, vanilla, baking powder, salt, and sweetener of choice.

*You could use vanilla protein powder and they just won't be quite as cinnamon-y*

*Sub applesauce or banana if you don't have canned pumpkin*

Drain and rinse your beans well.

You will find that after draining them, you will only get about 2 servings per can. 

Add the beans, pumpkin, and egg to a blender or food processor and puree smooth.  

You will probably have to add a little liquid to get all the chunks out.  I just used about 2 T of unsweetened almond milk, but you could more egg, some syrup, or honey.

Add the rest of the ingredients and mix by hand.

It should be pretty thick.  Almost like a pudding consistency.  It it's too thick, add a bit more liquid.  

I used a small 5x7 glass baking dish.  You could use a bigger one and get thinner bars. Or double the recipe if you still want them nice and thick!

After I pour the batter in my dish, I like to top it with a sweetener/cinnamon mixture I always keep on hand.  The more cinnamon the better! This also makes them look extra pretty :)

Bake at 350 for about 20-25 minutes.  Stick a toothpick in the middle and if it comes out clean, they are done!! I think they are better just a tad bit under baked, but I will leave that choice up to you.

It depends on the dish you use, but I got 6 good sized bars! Each one is only about 45 calories with 6 grams of protein.  

But of course, you can eat the whole batch yourself! That way you get a whopping 36 grams of protein.  These make a great breakfast at well under 300 calories.  You might be surprised by how filling they are too.

I highly recommend using a small dish or doubling the recipe so you can get them nice and thick!!!

That cinnamon sugar top!!

The chickpeas give them such a great texture and the pumpkin makes them so moist! So in love with these! If you're feeling crazy, you can top them with some fat free cream cheese :)

Protein Snickerdoodle Bars

• 1/2 cup chickpeas/garbanzo (130g)
• 1/4 cup canned pumpkin (60g)
• 3 T egg substitute (46g)
• 1 scoop cinnamon protein powder (30g)
• 1/2 t baking powder
• 2 t cinnamon
• 1/2 t vanilla
• dash salt
• sweetener to taste (4-5 packets)

1. Drain and rinse beans
2. Add beans, egg, and canned pumpkin to blender or food processor and puree smooth.  May need a bit of water or other liquid to help blend.
3. Add other ingredients and mix by hand.
4. Pour into 5x7 baking dish and top with cinnamon/sweetener mixture.
5. Bake at 350 for 22-25 minutes
6. Enjoy!

Makes 6 bars at 45 calories each

(will vary depending on protein powder used)

275 calories for the whole batch

3g Fat

28g Carb

36g Protein

Carrot Peach Muffins

When I am bored, I like to bake! I especially love trying to come up with new and healthy recipes! I used to bake a lot, but never actually eat any of what I made.  That has changed!!! ED used to never let me try the things I created.  Now, the recipes I come up with are so healthy and delicious, there is no way I am not going to enjoy them!! Today I couldn't decide what flavor muffins to make.  I had some canned peaches lying around so decided to try something with them...I give you Carrot Peach Muffin!!

I decided to throw in the carrot too because I thought just peach wasn't exciting enough!  These crazy healthy muffins now have a full serving of fruit and a full serving of vegetable!!

To make these you need...

No sugar added canned peaches, canned carrots, oat bran, egg substitute, cinnamon protein powder, apple cider vinegar, baking powder, baking soda, cinnamon, salt, and sweetener of choice. 

**You could also use fresh peaches or carrots.**

*Vanilla protein powder would work too*

*Oat flour or any flour instead of oat bran*

*Sub white vinegar for apple cider vinegar*

Puree your carrots and peaches.  If using fresh carrots, just steam them first.  

You could even use carrot and peach baby food!!

Add the rest of the ingredients and mix well. 

Love these little bowls!! I don't always measure everything out seperate, but they look so cute in pictures :)

You are going to get 8 muffins!! Fill your muffins cups 3/4 of the way full. I highly recommend investing in some silicon baking cups!!! They are awesome! If you don't have any, regular liners will work.

I sprinkle some cinnamon/sweetener mixture on top to make them extra pretty and cinnamon-y...LOVE cinnamon!! Makes everything super tasty.

Pop them in the oven and wait...wait...wait...

Luckily they only take about 20 minutes to bake!! I like to think I am a very patient person, but not when my breakfast is in the oven!

Now I told you that this recipe makes 8 muffins.  Does that mean I am going to share?? Ha, NO! That is because all 8 muffins only has 260 calories! Yes, you can eat the whole batch! 

Most muffins purchased at a bakery or grocery store have more than that in just one muffin!! Who only wants to eat one muffin?! Lame!

These might be the moistest muffins I ever made! Seriously, they just melt in your mouth. 

Did I mention there is hardly any fat and about 30 grams of protein in these lovely little creations?

Not a huge fan of carrot or peach?! Not a problem.  You could use applesauce, pumpkin, mashed banana....Use any combination or just one flavor if you like.  I think I am going to try carrot banana next time!

I made a few batches to freeze.  That is going to make an awesome Monday morning breakfast!! 

 One more close up view! Yum!!! Go make them now! Then share this recipe with all your friends so they aren't jealous when they see you eating them :)

Enjoy!!

Carrot Peach Muffins

1/2 c no sugar added canned peaches (120g)

1/2 c canned carrots (120g)

3 T egg substitute (46g)

1/8 c oatbran (20g)

1 scoop cinnamon protein powder (30g)

1/2 t baking powder

1/2 t baking soda

1/2 t apple cider vinegar

2 t cinnamon

dash salt

sweetener to taste

1. Puree peaches and carrots.
2. Add all other ingredients and mix.
3. Fill muffins cups 3/4 way full.
4. Top with cinnamon/sweetener mixture
5. Bake at 350 20-25 minutes
6. Eat them all yourself!!

Makes 8 Muffins - 33 calories per muffin

260 Calories for the WHOLE batch

3F 28C 30P

**Favorite muffin flavor??

Carrot Cake Muffins

Do you know the muffin lady, the muffin lady, the muffin lady? Do you know the muffin lady, she lives in Pittsburgh.

Ok, so not quite as catchy as the original version, but more fitting for me.  I am loving me some muffins lately!! They are a perfect breakfast to take to work.  I workout super early in the morning and either eat breakfast on the go, or once I am at work.  Not only are muffins delicious, but there are tons of flavors you can make! 

Today it is Carrot Cake Muffins.

Ingredients needed include:

MTS Vanilla whey, canned carrots, egg substitute, fat free cream cheese, baking powder, cinnamon, and sweetener if desired.

You can use other flavors and brands of protein, but I highly recommend MTS.  It bakes well and tastes great!

You can order all the different flavors here.  Use code KH30 and save 30%

Start by draining your carrots.  You could also use fresh carrots and just steam them, but this is way easier! Then throw them in a blender or food processor and puree til smooth.

Home made baby food???

 Toss the rest of your ingredients into the bowl.  I don't know about you, but I rarely mix wet and dry ingredients separate...It is all going to get mixed together anyways, why dirty another bowl?

Nice and smooth. 

You are going to want to use silicon baking cups or regular muffin liners.  Otherwise you will be saying some bad words when trying to remove them from the pan...

Here comes the extra special part. 

Put a dollop of cream cheese in the center of each muffin.  Press it down into the batter a little bit. 

I also sprinkle a little of my "skinny cinnamon sugar" on top.

It is simply sweetener and cinnamon :) I put it on everything!!

Pop them in the oven for about 25-28 minutes.   

Stick a toothpick in the middle of one and if it comes out clean, they are done!

Awesome! I cannot wait to have them for breakfast tomorrow at work!

Perfect way to start off the work week.

 If you were crazy and only wanted to eat one, it would only have about 38 calories!

That would just be silliness...I plan on eating all 7 tomorrow morning.  It will only put me at 230 calories!! Whoo! 

Carrot Cake Muffins

1 cup canned carrots (240g)

3 T egg beaters (46g)

1 scoop MTS vanilla whey (30g)

2 T fat free cream cheese (33g)

1/2 t baking powder 

2 t cinnamon

sweetener to taste

1. Drain carrots and puree in blender or food processor. 
2. Mix all ingredients in a bowl.
3. Fill muffin cups 3/4 way full.
4. Put a dollop of fat free cream cheese in each muffin and press into batter a bit.
5. Top with cinnamon sugar.
6. Bake at 350 for 25-28 minutes

38 calories per muffin
230 calories for the whole batch
3g Fat
18g Carb
30g Protein 

**Muffins or pancakes?? Which do you prefer?

Spinach Pancakes

I absolutely love pancakes! For breakfast, lunch, dinner, or snack.  There really is no wrong time to eat them.  You may have already tried my Pumpkin Pancakes or Carrot Cake Pancakes.  Both are super healthy and loaded with protein.  Way better than any box mix out there.  I decided to try something new today.  Oh my... it was awesome! I give you Spinach Pancakes!!

I know, I know...green pancakes...kinda crazy right? Too bad I didn't think of them for St. Patrick's Day!! These are so tasty.  You can make them savory or sweet. The whole stack is only 200 calories and packed with 31 grams of protein!!  

Ingredients needed are...

MTS Vanilla whey, canned spinach, egg substitute, and baking powder.  You can also add a dash of salt if desired.  You could use frozen spinach too.  Just thaw and drain extra liquid.

Feel free to try other brand of protein, but I cannot guarantee the same results.
You can purchase MTS whey here.
Use code KH30 to save 30%

First, drain your spinach.  Get as much of the liquid out as possible. 

Mix together the egg, protein powder, and baking powder first. 

Then stir in the spinach. Mix it up good.

Mmmm...I seriously cannot wait until next St. Patrick's Day!

Get your skillet nice and hot and coat with non stick spray.  

You are going to get 7 or 8 pancakes.

Wait for it...wait for it...be patient!!

And flip! 

Dang I am getting good at this! Those are looking kinda sorta round...

I don't know about you, but I think those look crazy good! 

Can you even imagine a more healthy pancake?! They are made with a whole can of spinach!!

Popeye would love these!

I just topped mine with a little spray butter and a sprinkle of salt! Yum!

Now you could probably add some other spices or seasonings to the batter, but I think they are great just like this.  No need to complicate a good thing. 

Enjoy!

Spinach Pancakes

• 1 cup canned spinach (240g)
• 3 T egg substitute (46g)
• 1 scoop MTS Vanilla Whey (30g)
• 1/4 t baking powder
• dash salt

1. Drain spinach well
2. Mix together egg, protein powder, and baking powder (may need to add more egg depending on protein brand)
3. Stir in spinach
4. Cook like normal pancakes

Makes 7-8 pancakes

200 calories for the whole stack

5g Fat

10g Carb

31g Protein

Cinnamon Protein Muffins

Muffins are delicious! There is really no arguing that.  I wouldn't even say it is my opinion.  It is a fact!! I mean seriously...there are so many different flavors, they are great for on-the-go, and they taste awesome! But, muffins are not usually the best thing for you. Most are about as unhealthy as a donut!  Not anymore though.  I have given these muffins a makeover.  These cinnamon muffins are less than 45 calories each! You can have 6 muffins for about 260 calories.  If you have any doubt about how great muffins are, you need to try these! I think you will change your mind :)

YUM! I would have to say cinnamon muffins are my favorite! It's like having dessert for breakfast.

Ingredients needed are cinnamon protein powered, nonfat greek yogurt, egg substitute, oat bran, cinnamon, baking powder, salt, and sweetener.

 **You could also use vanilla protein powder**

Just dump all your ingredients in one bowl and mix it up.  You could also mix this up in a protein shaker bottle.  That would get all the protein powder chunks out and then you can pour the batter straight from the bottle. I don't know why I didn't think to do that earlier...

You will want to use some kind of muffin liner.  I love the silicon ones! Paper or foil ones will work just as good. Fill the cups about 3/4 of the way full.

Got my handy dandy notebook in the background.  I am always making notes on my recipes until they turn out just right! I am just a tiny bit of a perfectionist...

Top the muffins with some cinnamon/sweetener mixture for an extra sweet crunch.

Bake at 350 for about 28 minutes.  

 Stick a toothpick in the middle of one and if it comes out clean, they are done.

Look at the cinnamon crunch on top! De-lish!! 

These freeze great so make a bunch ahead of time and just throw them in your lunch bag for work!  They make a great breakfast or snack.  These muffins are also packed with 40 grams of protein so they will keep you going.  I love having them after an early morning swim to get me going for the day.

Enjoy :)

Cinnamon Protein Muffins

• 1 scoop cinnamon protein powder (30g)
• 3 T egg substitute (46g)
• 1/2 c non fat plain greek yogurt (110g)
• 1/8 c oat bran (20g)
• 1/2 t baking powder
• 1 t cinnamon
• sweetener to taste

Mix all ingredients in a bowl.  Fill muffin cups 3/4 full.  Bake at 350 for 18-20 minutes.

Makes 6 muffins - 45 calories each

260 calories for the whole batch

3g Fat

18g Carb

40g Protein

What is your go-to breakfast when you're in a hurry??