Corn Fritters

I have made just about every flavor of pancake you can imagine! I have made sweet ones like chocolate and pumpkin, and I have made savory ones like spinach and broccoli! I feel like some people get a little apprehensive about the savory pancakes...I understand! So instead of calling these pancakes, I will call them corn fritters!!

What really makes a pancake a pancake anyway...I mean yes, these are round-ish and cooked in a skillet...Does it really matter though?? These little bite sized guys are super tasty and super healthy! Call them what you want, I love them!

Ya, simple too! Four ingredients!

Canned corn, egg substitute, MTS vanilla whey, and baking powder.

*You can use fresh corn too*

*Real egg would be fine*

*Not quite sure about the sweet/savory combo? Use unflavored protein*

Drain your corn and get as much liquid out as possible.  Dab with a paper towel if you are impatient. 

I love using canned veggies! So simple and you can buy in bulk because they never go bad.

 Mix together the egg, protein powder, and vanilla first.  When that is nice and smooth, stir in the corn.

I went the sweet route with these, but you can definitely make them savory.  Add some peppers, onions, garlic, salt and pepper...

Get your skillet nice and hot, coat with non stick spray, and cook like pancakes whatever these things are!

The batter will be a little runny so it is quite impossible to make them perfectly round!

Nice and golden brown!

These have a perfect little crunch to them.

I love mine topped off with a little sugar free syrup and spray butter.

If you made them savory I bet they would be awesome with some sour cream and salsa for dipping!

Either way they are delicious! You could be all fancy and use a fork, but I think they are the perfect little finger food!

Such a great way to add veggies to your diet too! There is a whole can of corn in these.  

And yes, I consider this whole plate one serving :)

You get about 14-16 fritters for only 242 calories plus 33 grams of protein! Great for breakfast! Low carb and low fat too. 

Enjoy!

You can order MTS whey here! Use code KH30 and save 30%

Corn Fritters

-1/2 cup corn (125g)

-3 T egg substitute (46g)

-1 scoop MTS vanilla protein powder (30g)

-1/2 t baking powder

*If you want to make them savory you can use unflavored protein powder and add any additional spices and chopped veggies

1. Mix all ingredients together! (best to mix everything but corn first and then stir in the corn last)
2. Cook like pancakes on a hot pan.
3. Enjoy!

Whole Batch - 242 calories

4g Fat

17g Carb

33g Protein 

Savory Cauliflower Pie

Need a new breakfast idea?? Tired of cereal, muffins, and pancakes?! Ok, well maybe not tired of those wonderful things, but in case you want a more savory breakfast, I have just the thing for you....

Cauliflower Pie!

Not only is this a great breakfast, but you can also have it for lunch or dinner! You don't just get one little piece either.  The entire dish is only 230 calories! So you get to have 6 pieces :)

Don't even say that you don't like cauliflower. This is not your average cauliflower dish.  It is sooooo creamy and delicious! You really must try it. 

Ingredients needed will be...

1 whole head of cauliflower, vanilla protein powder, egg substitute, fat free cream cheese, baking powder, salt, and any additional veggies.  

*If you don't have cream cheese you could sub greek yogurt, cottage cheese, ricotta cheese...*

*Frozen cauliflower is fine too!*

First, cut up your cauliflower, steam it, and puree it until it's nice and smooth.

Honestly, I have eaten it just like this many times!! With a little gravy or cheese....YUM! But today we are getting a little crazier.

Chop up whatever other veggies you wish to add. 

I just did pepper, onion, and mushroom. 

Add the rest of your ingredients and mix by hand. I just used salt as a seasoning but you could add anything else such as pepper or garlic. This recipe is very customizable!

You could also add a little cheese if you like, but I kept this one pretty simple.

Pretty much any size and shape dish will work. You will just have to adjust your baking time.

You could sprinkle parmesan cheese on top if you wanted, but I am not a huge fan of it.  Honestly, I don't even think it needs it!

It will take a while to bake.  About 40-45 minutes at 350.  Use a bigger dish if you don't want to wait so long! I like it pretty thick though and it's worth the wait!

It's done when it starts to brown around the edges. 

I got 6 pieces out of mine, but I ate the whole thing for breakfast!! I can't get over how creamy it is from the cauliflower!

Seriously, it doesn't even really taste like cauliflower.  It is a tiny bit sweet, but then has the flavor of all the other veggies.  And the cream cheese makes it even creamier!  I really hit a home run with this one!!

If you struggle to eat enough veggies, you need to try this.  Remember, we put a whole head of cauliflower in there!!!

Enjoy :)

Savory Cauliflower Pie

• 1 head cauliflower (about 500g)
• 1 scoop vanilla protein powder (30g)
• 3 T egg substitute (46g)
• 2 T fat free cream cheese (33g)
• 1/2 t baking powder
• dash of salt
• any additional veggies (mushroom, pepper, onion...)

1. Steam and puree cauliflower.  
2. Mix in remaining ingredients.  
3. Sprinkle cheese on top if desired.  
4. Bake at 350 for 40-45 minutes.

230 calories for the whole dish!

1g Fat

14g Carb 

40g Protein

**What vegetable did you hate as a kid??*

Apple Cinnamon Muffins

So, I don't know what your morning is like, but I don't have time to eat breakfast in the morning before work.  I go to the gym super early and then it's right to work.  I always eat breakfast at work during the week.  I pack a protein bar and fruit sometimes, but that can get kinda boring.  I decided to experiment with baking some muffins that I could easily freeze and then toss in my lunch box for the day.  I came up with some Apple Cinnamon Muffins! Crazy healthy with only 245 calories for 6 muffins! Add to that a 30 gram protein boost and you got yourself an awesome breakfast on the go :)

Yum!! Whether you pop these in your lunch box, or just grab on your way out the door, they are a perfect quick breakfast! Much healthier than going through that drive thru of unnamed fast food place on the way to work.

Did I mention the recipe is super easy as well?! It is! Very few ingredients needed.

You will need cinnamon protein powder, egg substitute, oat bran, unsweetened applesauce, baking powder, cinnamon, and your favorite sweetener.  

**You could use any type of flour in place of the oat bran**

**Vanilla protein powder works too**

Mix together all your dry ingredients.  

The oat bran is hiding under the wonderful protein powder :)

Add the rest of the ingredients to the same bowl and mix until smooth.  No fancy equiptment needed here.  Just a bowl and a spoon!

Pour your batter into a muffin pan.  I love using these silicon baking cups, but regular paper liners will work.  You do want some sort of liner, because the batter will stick otherwise.

You will get 6 regular sized muffins.  Of course you could make mega muffins or mini muffins :)

Top them off with a little cinnamon/sweetener mixture.

I keep a shaker of this stuff mixed up at all times. Calorie free cinnamon sugar!

This will give the muffins a nice crunchy cinnamon top.

Sprinkle it on there generously and pop them in the oven. 350 for about 18 minutes.

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

Look at that cinnamon sugar top! Mmmmm...

 Now if you only wanted to eat one muffin, it would only have about 40 calories.  

But let's be real with ourselves, you are going to eat them all! And why not?? These guys freeze well so feel free to bake a bunch and have them all week.  Or all month!

Apple Cinnamon Muffins

• 3/4 cup unsweetened applesauce (170g)
• 1 scoop cinnamon protein powder (30g)
• 1 T oat bran (20g)
• 3 T egg substitute (46g)
• 1/2 t baking powder
• 1 t cinnamon
• sweetener as needed 

1. Mix all ingredients together.  
2. Line muffin pan with silicon cups or regular liners.  
3. Fill 3/4 of the way. 
4. Top with cinnamon/sweetener mixture. 
5. Bake at 350 for 20 minutes.

Makes 6 muffins - 40 calories each

245 calories for all 6 muffins

2g Fat

28g Carb

30g Protein

**What is your favorite on-the-go breakfast???

Chocolate Pumpkin Protein Pancakes

Are you getting sick of things pumpkin yet?? Are you tired of pancakes yet?? Well, I am not!! I don't think I will ever get tired of pancakes and pumpkin.  I did decide to switch it up a bit this week and try some chocolate pumpkin pancakes.  With an extra boost of protein of course.

Now that is a big stack of pancakes! 8 total in case you weren't sure.  And like always, these were all for me.  That is a huge serving for under 300 calories.  I swear these are way better than any boxed pancake mix too.  I feel like the boxed mixes don't have much flavor...kinda boring.  These are certainly not boring! Pumpkin, chocolate, and cinnamon are amazing together.  I can also guarantee that mix stuff will not make pancakes as moist as these.

You really don't even need many more ingredients.  When you use the mix you still have to add oil and eggs.  Plus, these are 438,298 times better for you!

You will need canned pumpkin, egg beaters, chocolate protein powder, cinnamon, baking powder, a dash of salt, and sweetener of your choice if desired.

These are super easy too.  Everything can be mixed in one bowl with one spoon.  

Just dump all your ingredients in there and mix until smooth.  Gotta love that baby food looking batter again.

Get your pan nice and hot and use some non stick spray.  You will get 8 pancakes from this batter.  I made two batches of four.

Look for those tiny bubbles around the edges to tell you when to flip.  

Close up of my most round pancake ever!! I am getting good at flipping!

Can you see how soft and moist these are?! I topped mine with some sugar free syrup and a touch of cocoa powder just to make it look even prettier.  

In case you didn't catch it earlier, this whole stack is only 285 calories! That's only about 35 calories per pancake.  Not only that, but this breakfast is packing a whopping 44 grams of protein! Can your boxed mix do that?! Oh, and they are fat free too. That's because I used an egg white protein powder, but you can use any kind.  

Chocolate Pumpkin Protein Pancakes

• 1 cup canned pumpkin (240g)
• 1 scoop chocolate protein powder (30g)
• 2/3 cup egg beaters (138g)
• 1/4 t baking powder
• 1 t cinnamon 
• dash salt
• sweetener if desired 

Simply mix all your ingredients together until smooth.  Cook like regular pancakes.  Eat the whole stack!! Enjoy!

285 calories for whole stack

0g Fat

44g Protein

23g Carb