Blueberry Pumpkin Pancakes

Blueberry Pumpkin Pancakes

I wanted some pancakes this morning, but I didn’t have any Greek yogurt on hand for my usual recipe and came up with this one instead!


  • 1/4 Cup Oat Flour
  • 2 Large Egg Whites
  • 1/4 Cup Pure Pumpkin
  • 1/2 Tsp Baking Powder
  • 1/2 Tsp Cinnamon
  • 1/2 Tsp Vanilla Extract


  • Mix all of the dry ingredients together.
  • Mix all of the wet ingredients together and then mix in dry ingredients mixture.
  • Cook pancakes in pan on stovetop then stack, top with desired toppings (I used a few fresh blueberries and Walden Farms Pancake Syrup) and enjoy!


  • Calories – 195
  • Protein – 13g
  • Carbs – 31g
  • Fiber – 7g
  • Fat – 2g

Mexican Chocolate Casein Mug Cake

Mexican Chocolate Casein Mug Cake

My new favorite casein mug cake! Thanks to Brittany Eats Clean.


  • 1 Scoop Casein Protein Powder (I used Dymatize Elite Cinnamon Bun flavor)**
  • 1 Tblsp Coconut Flour
  • 1 Tblsp Unsweetened Cocoa
  • 1/2 tsp Baking Powder
  • 1/4 tsp Cinnamon
  • 1 Egg White
  • 1/4 Cup Unsweetened Almond Vanilla Milk (could sub in water or other desired milk)


  • Mix all ingredients together.
  • Pour into nonstick sprayed coffee mug.
  • Place paper towel over mug and microwave for about 1 1/2 – 2 minutes.
  • Flip cake onto plate and top with desired toppings (I topped mine with 2 tablespoons of chocolate PB2 mixed with 1 tablespoon of water and 1/2 tablespoon unsweetened carob chips).

**You can use any brand/flavor casein you like!

Macros for cake without topping:

  • Cals: 200
  • Protein: 30g
  • Carbs: 14g
  • Fat: 4g
  • Fiber: 5g

Egg White Muffins


What’s better than a simple, tasty, easily transportable, veggie-packed, lean protein-full recipe? NOTHING! Big thanks to Little B for sharing her Egg White Veggie Muffins months ago because for some reason, still unbeknownst to me, I never thought of baking my egg whites into cute, convenient little muffins. Don’t get me wrong, I love my boiled egg whites…..however, I despise the boiling and peeling process! My mother even bought a little egg timer for me that goes into the pot with the eggs to let you know how far along they are. Unfortunately, either user error or crappy, old, NYC gas stove top leads to insanely-hard-to-peel boiled eggs every time!

Anyways, off of that tangent and back to the Egg White Muffins. So easy and simple to make (thus the reason why I will make a batch every single week….easy and simple are the words to use to make my heart swoon).


  • 2 dozen eggs (or 3 cups liquid egg whites)
  • Spinach (torn into small pieces)
  • Mushrooms (sliced)
  • ANY other veggies you want to add!


  • Preheat oven to 350 degrees.
  • Sauté or steam veggies (other than spinach – I have been using spinach and mushrooms in my muffins and usually sauté my mushrooms until completely cooked before adding them to my muffins.)
  • Spray muffin tin with nonstick spray.
  • Fill each muffin tin 1/3-1/2 way full with veggies.
  • Add 2 egg whites (or 1/4 cup liquid egg whites) to each muffin tin.
  • Bake for 20 minutes.
  • Promptly remove muffin tin from oven and take egg white muffins out and place onto plate to cool (I think this is the way to prevent soggy muffins!)



Ta-da! What did I tell you? Simple and easy. Enjoy with some oatmeal in the morning, some brown rice, sweet potato or quinoa for lunch, or as an afternoon snack. Hope you like!

Paleo Coconut Muffins


I’ve been intrigued by coconut flour for quite some time now and finally decided to buy some to try out Spoonful Of Fit’s Fluffy Coconut Pancakes (which….I still haven’t tried yet…maybe this weekend!). Anywho, as my obsession with muffins continues, I decide to try out a coconut muffin. Success! I think I still prefer my Egg White & Oats muffins for breakfast, but these Coconut Muffins would be great with a fresh jam, as an accompaniment to some turkey chili or just as a little warm biscuit spread with a bit of coconut oil….mmmm, biscuits.

So here’s how I made them!

Ingredients (makes 12 muffins)


  • Preheat oven to 350 degrees.
  • Mix, mix, mix those ingredients.
  • Divide batter into 12 nonstick sprayed muffin tins.
  • Bake for 20 minutes.
  • Remove from tins, let cool a little (so you don’t scorch your mouth) and eat or store in the fridge and microwave for about 30 seconds when you are ready for a muffin!

Muffin macros:


Egg Whites & Oats Muffins

So, anyone who follows me or knows my clean-eating-style knows that I’m all about ease and convenience – the simpler the better. Honestly, a recipe with more than 6 ingredients kind of scares me. That being said, a classic clean breakfast is the “egg whites and oatmeal” combo. Since I started eating this meal at work a couple of months ago, I started thinking that I wanted to come up with a way to transport it more easily (for a little while, and sometimes still, I would bring my uncooked oats, some egg whites in a container to cook at work – eggy oats…that’s for another post – my fruit, nut butter or whatever else I felt like topping my oatmeal with….yeahhh, lots to pack and bring!). So then on one Sunday food prep afternoon, I thought…”why not just bake this into muffins?” (for those of you who aren’t aware, I’m ob-sessed with muffin-izing things). Thus, these Egg Whites & Oats Muffins were born.

Ingredients (makes 12 muffins):


  • Preheat oven to 350 degrees.
  • Mix oat flour, baking powder and cinnamon together.
  • Mix egg whites in.
  • Divide batter into 12 non-stick sprayed muffin tins.
  • Bake for 20 minutes then remove and let cool.

Yep….that’s IT! Fair warning, as I mentioned in my original Instagram post (linked by the picture above) – I’m currently trying to stay away from artificial sweeteners if possible so these are UNSWEETENED. But you could add a sweetener or maybe some fruit (blueberries, banana, strawberries, etc.) and/or do like me and top with your favorite nut butter…everything is always better with a little peanut or almond butter on top! In my world at least.

Here’s how I had my egg whites and oats muffins this morning – topped with 2 tablespoons of reconstituted PB2 (powdered peanut butter – learn more here!) with 1/2 tablespoon of chia seeds mixed in and a side of sliced strawberries. So convenient and satisfying!

Sweet Potato Protein Muffins

So, one thing you guys will learn about me is that I like to keep things simple when it comes to eating. I’ve found that this works best for me. Moving to NYC this past August (after selling our cars back in Texas) made grocery shopping a bit of a challenge. Luckily though, a few months ago, a couple of girlfriends introduced me to Fresh Direct, online grocery shopping that’s delivered right to your door! Definitely makes for easier grocery shopping in the city and besides a few things here and there, I do most of my grocery shopping through Fresh Direct.

Honestly, recipes with a ton of ingredients cause a bit of anxiety for me. I start thinking…”How much of that ingredient do I need now?”…”Where am I going to store all of this stuff?”…”How long will that ingredient last?” You see…our kitchen is a little…limited.


It definitely causes some difficulties and requires some clever maneuvering on my part, but I make things work. No excuses!

Anywho, back to the reason why I introduced you to the fact that I favor simplicity in the kitchen:

Sweet Potato Protein Muffins Recipe

I first tried this recipe out as a pancakes recipe a few weeks ago and they were delicious and a perfect post workout meal! Another thing I favor along with simplicity is convenience. I am a little obsessed with making my foods into muffins right now. Cases in point – egg white muffins and egg white and oat muffins. Having my foods perfectly pre-portioned out and ready for me to heat and eat (rather than weigh out, heat and eat) just makes things so.much.easier. So, naturally, had to turn these pancakes into muffins.


(makes 22 muffins)

  • 16 ounces cooked sweet potato (I baked mine whole, pierced several times with a fork, at 400 degrees for 45 minutes and then peeled and let cool.)
  • 4 scoops vanilla whey protein (I use Dymatize Iso-100)
  • 2 cups liquid egg whites
  • 1 cup spinach (packed)
  • 1 teaspoon baking powder
  • 1 teaspoon cinnamon

Preheat your oven to 350 degrees and then throw everything into a blender.


Spray your muffin tins with a non stick spray and pour away. Bake for 20 minutes. Remove. Top with your favorite nut butter. Enjoy.

Individual Muffin

Macros (will vary based on type of protein powder used):

MFP Macros