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.



Another Banana Bread….or is it Cake?

This is unbelievably moist!  I baked it like bread, but it was more cake-like in consistency.  This is great bread for eating low carb. If you need fats, spread some natty PB on top 🙂

2 cups unsweetened vanilla greek yogurt (or just plain greek yogurt)

1 egg

1 cup wheat bran

4 scoops whey (I used vanilla scivation)

1 very ripe banana

1 tsp Baking powder

1 tsp (or more) of Cinnamon

1 tsp vanilla

1/2 cup (or to taste) splenda for baking

Mix everything in a blender (or blend with a stick blender).  Pour into a loaf pan sprayed with non-stick spray.  Bake at 350 for approx 45-50 min.

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.

Wheat Bran Pancake

Posted On August 16, 2011

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Im Back!!!  I survived the move across the country, and honestly, it went amazingly well!  I have unpacked all that needs to be and am pretty well set up except for a few decorations, etc.  So, now it is time to get cooking again!

1/2 cup wheat bran

4 egg whites
2 eggs
10g whey


Blueberries (optional)
Wisk all ingredients but the blueberries (stir them in right before pouring into pan).  Heat a small skillet on med/high and spray with non stick spray.  Cook like a pancake!

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!

Quicky Banana Bread

40 ground oats

4 egg whites

2 whole eggs

20 g banana whey

couple drops of capella banana flavored drops (optional….  can use vanilla extract )

sweetener to taste ( I used stevia)

smidgen of baking soda

cinnamon (opt)

nuts (opt)

Beat egg whites, eggs and whey.  Add rest of ingredients, except cinnamon.  Pour into a mini loaf pan (or muffin tin) with non stick spray.  Sprinkle with cinnamon and bake at 350 for approx 20 min.

Blueberry Protein Cookies

Combine all ingredients until blended well.

Mix in blueberries and drop by the spoonful onto a greased cookie sheet

Bake at 375 degrees for 10-15 min

Strawberry Whey “Brownie” Bowl

Didn’t really know what to call this, so Strawberry Whey Bowl it is 🙂  The base is a whey/egg white brownie type “thing” and I topped it with strawberries, chocolate whey sauce and almonds.


2 egg whites

1 scoop vanilla whey (cake batter and banana might be good here too)

guar gum to thicken

sweetener to taste

Chocolate Whey Sauce

1 scoop of chocolate whey

hot water

unsweetened cocoa (depends on how chocolatey you like it)

sweetener to taste


chopped almonds

sliced strawberries

Whip egg whites and guar gum (use guar sparingly. It will taste horrible if you don’t)till stiff, add whey and sweetener.  (mixture will become a bit runny).  Pour into a microwave safe bowl and cook for approx 1 min( dont over cook or it will be rubbery)

To make chocolate sauce. Mix together the dry ingredients.  Add hot h20 a little bit at a time until the consistency of syrup.

Put strawberries and chocolate sauce on whey “brownie”.  Top with chopped almonds or other chopped nuts..or not 🙂

Almond Chocolate Protein Bars

4 scoops chocolate whey (I used Scivation)

1/2 cup oats

1/2 cup raisins

1/2 cup unsweetened almond milk (I used vanilla flavor)

1/2 cup unsweetened applesauce

3 egg whites

2-3 TBLs almond butter

2-3 TBLs chopped almonds(opt)

2-3 Tbls mini choc chips (opt)

approx 1/4 cup H20

Preheat oven to 350.  Mix all ingredients.  Spray a 8 x 8 pan with non-stick spray.  Bake approx 20 min.  Cool and cut 🙂

Whey Cupcakes

Courtesy of DanicaFan from Rxmuscle 🙂

This is a very easy and simple recipe for delicious whey cupcakes.

You will need the following ingredients..

4 scoops of Scivation Whey Protein (chocolate flavor)
7 ounces of water
Silicone cupcake trays or regular tray with non-stick cooking spray.

Here is all you do..

Preaheat oven to 400 degrees
Mix the whey & water until smooth
Pour into the cupcake try
Bake for 15 minutes and let cool

Thats it! Good stuff.
Each cupcake has..

22grams of protein
1 gram of carbs
1 gram of fat
104 total calories

I added some melted PB on top for some added fats…YUUUUUMMMMMYYYYY! 😀

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