Pumpkin Waffles

Posted On October 22, 2011

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A belgian waffle.

Image via Wikipedia

1 cup pumpkin

2 egg whites
35 g vanilla whey
1/2  cup unsweetened almond milk
1 tsp baking soda
Cinnamon and sweetener to taste
(blueberries optional)


Mix pumpkin, whey , baking soda and cinnamon.

In a separate bowl, mix egg whites and almond milk well.

Fold the wet ingredients into the dry and mix until it reaches a batter-like consistency

Pour into waffle-maker sprayed with non-stick spray and cook.



Pumpkin Spice Bars

Pumpkin stem

Image via Wikipedia

½ cup egg whites

1/2 c Splenda (for Baking)

1 c Pumpkin Puree (not pumpkin pie mix)

1.5 cups of cinnamon roll or vanilla whey

1/2 tsp Baking Soda

1tsp pumpkin pie spice

1/4 tsp Salt

chopped nuts (opt)…walnuts are GREAT in these!

Beat together the eggs, Splenda, pumpkin. Stir in the dry ingredients. Pour into a 8×8 baking pan sprayed with Pam. Bake at 350 degrees for 20-25 minutes.

Protein Wheat Bran Muffins

wheat bran

Image via Wikipedia

Don’t know what to do with your wheat bran? Here is another simple recipe.
½ cup liquid egg whites
1/4 cup greek non fat yogurt
5 tbsp Whey (I used vanilla)
3/4 cup Wheat Bran
1 tsp baking powder
1 tsp baking soda
2 tsp Cinnamon, Ground
sweetner to taste
1-2 tsp water
1 tsp Vanilla Extract
1/5 tsp Salt
Optional: Blueberries, nuts, choc chips, etc
1. Preheat the oven to 350 degrees.
2. Spray a muffin tin with nonstick baking spray and set aside.
3. Mix all ingredients except for the cinnamon and sweetener
4. Add the cinnamon, sweetener, and vanilla extract to taste.
5. Pour the batter into six small muffin tins sprayed with non-stick spray or lined with cupcake papers
6. Bake for about 15-20 minutes or until a knife inserted into the center comes out clean.

Snickerdoodle Pancake

Cinnamon verum2-spice

Image via Wikipedia

1 scoop Vanilla whey (cinnamon or cake batter would be great too!)

1/4 cup  ground Oats

2 egg whites or 1 whole egg

2 tbsp davinci sugar free syrup.  ( I like cookie dough, but you can use vanilla or any other flavor..if you don’t have this you can sub about 1-2 tsp vanilla extract)

approx. 1/8 tsp of guar or xanthan gum

Sweetener of your choice to taste

Cinnamon to taste

Preheat  a pan sprayed with non stick spray. Mix all ingredients until smooth. Cook like a pancake

Apple Cinnamon Bread

Since I am moving across the country in less than 3 weeks, my pantry and fridge are looking pretty sparse.  Time for some creativity….

I rarely make a recipe without making it before I post it.  Today is one of those exceptions.  The bread is cooking right now, and I am hoping it tastes and looks as good as it smells!

2 cups ground oats

8-10 splenda packets (or sweetener of your choice)

1 tsp baking powder

2 tsps cinnamon

1 egg

1/4 cup egg whites

1/2 cup unsweetened vanilla almond milk

2 T whole flax seeds (these can be omitted…I added them for a nutty taste)

2 shredded apples (I didn’t peel)

Preheat oven to 350.  Mix dry ingredients.  Beat eggs and add to the dry.  Then add rest of the ingredients.  Spray a loaf pan with non-stick spray and bake for approx 45 min (I am guessing…will get back to this if it needs modification)

Happy Eating 🙂

Chocolate Filled Muffins

1 cup raw oats

1 tsp baking powder

1/4 cup unsweetened cocoa

1/4 cup splenda for baking

1/2 tsp vanilla

4 egg whites or ½ cup liquid egg whites



1/2 cup cottage cheese

1/8 cup splenda for baking

Davinci Sugar free syrup (I used White Choc)


Preheat oven to 350F. Spray muffin tin with Non stick spray or use cupcake liners. (only makes about 4)

Blend all muffin ingredients until smooth.

Pour into muffin tins.


Blend cottage cheese, splenda and syrup until smooth. Drop  mixture onto the muffin batter and swirl with a knife. Bake for about 20 minutes.

Chocolate Peanut Butter Bars

2  scoops of chocolate  protein powder

 1 Tablespoon of natural peanut butter

1/4 Cup raw oats

 4 Egg whites

1/4 Teaspoon vanilla extract

1/2 Cup unsweetened applesauce

 Preheat the oven to 350. Mix the egg whites and oats. Beat in remaining ingredients.

 Spread the mixture in an even layer in a  8″x8″ baking dish(sprayed with non-stick spray).

 Bake for about 20 minutes.  Let cool and cut into bars.


Posted On June 13, 2011

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5 oz very lean beef  or chicken breast

taco seasoning

1 whole egg
2-3 egg whites
Pam spray
salsa, cheese, and whatever other toppings desired (optional)
Cook beef (or chicken) with seasoning until shredding consistency (I like to cook mine in the crock pot for approx 8 hours until it is nice and soft…you can also chop finely and cook in a pan on the stove. Or just use ground beef)

Beat egg whites and eggs together

Spray pan with non-stick spray.  Pour approx 1/2 egg white mixture into the pan and cook like a pancake.

Place the 1/2 portion cooked meat onto egg “tortilla” and top with salsa if desired. Fold and eat like a burrito

Repeat with the rest of the eggs and beef.

Beef “pie”

2 tbsp Low Carb Ketchup (or tomato paste)
2 tbsp Spicy Brown Mustard
1 tsp ground pepper
1 tsp  salt
1 tbsp crushed red pepper
4 egg whites
1 whole egg
5 oz of extra lean ground beef
1/2 c ground oats
1/2 c fresh spinach, chopped fine
Non-stick cooking spray

Preheat oven to 425.  Mix everything except the beef oats and spinach until well combined. Add oats and mix, then add beef and mix and then spinach.

Pat into a pie pan sprayed with non-stick spray.  Cook for approx 20-25 min until brown on top and cooked through.

Blueberry Almond Oat Bowl

40 g ground oats

4 egg whites

20 g blueberry flavored whey

20 g chopped almonds


sweetener to taste

Mix a small amount of water in with the whey.  Beat the egg whites with a fork and pour whey in.  Mix well, add almonds.  Put in microwave for about 4 minutes or until cooked. Very easy and quick!  (and yummy!!!!)  You can also add blueberries if desired!

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