Carrot Cake Baked Oats with Protein Frosting

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We love how easy these carrot cake baked oats are! Just blend the ingredients and bake to enjoy a sweet breakfast or high protein dessert.

(Makes 1 serving)

Ingredients

  • ½ cup rolled oats
  • ½ scoop unflavored protein powder
  • 1 egg
  • ¼ cup almond milk
  • 1 tbsp agave (but can use maple syrup)
  • 1 tsp vanilla extract
  • ½ teaspoon baking powder
  • 2 tbsp shredded carrots
  • 2 tsp cinnamon

Protein frosting:

  • 1/4 scoop flavorless protein powder
  • 1 tbsp almond milk
  • 1 tsp of sugar free cheesecake instant pudding (can also use sugar free vanilla instant pudding)

Instructions

  1. Preheat the oven to 350 degrees F. Grease an oven safe container with cooking spray.
  2. Blend all of the baked oats ingredients together until smooth
  3. Pour the batter into the oven safe container and bake in the oven for about 20 minutes or until a toothpick inserted into the center comes out clean.
  4. While the oats are baking, combine the protein frosting ingredients in a small bowl and stir together.
  5. Once the baked oats have cooled for about 5 minutes, pour the frosting on top and serve.

Calories: 412 Total Fat: 8g Saturated Fat: 1.9g Cholesterol: 167mg Sodium: 397mg Total Carbohydrate: 53.1g Dietary Fiber: 8.2g Total Sugars: 17.1g Protein: 31g Vitamin D: 16mcg Calcium: 201mg Iron: 4mg Potassium: 340mg

Vegan Mango Aquafaba Ice Cream

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A sweet and delightful dessert that can be enjoyed just by anyone! This recipe is easily customizable whether you want to use different fruits or make it a basic chocolate ice cream with cocoa powder! Aquafaba, the liquid found in the can of chickpeas, is a great base alternative for ice cream for those who are dairy free or vegan. The remaining high protein chickpeas can be used for any other recipe you desire!

(Makes 2 servings)

Ingredients

  • 1 can of garbanzo beans
  • ¼ cup powdered sugar 
  • 1 tsp vanilla extract
  • 1 tsp salt
  • 1 tsp lime juice
  • 1 cup frozen mango

Instructions

  1. Strain your can of garbanzo beans into an electric mixer bowl, using only the liquid.
  2. Combine the vanilla extract, salt, lime juice, and powdered sugar into the liquid.
  3. Mix on high until soft peaks form.
  4. Blend 1 cup of frozen mango
  5. Fold in the mango puree gently
  6. Freeze for 4-6 hours
  7. Scoop and enjoy!

Calories: 451 Total Fat: 18.4g Saturated Fat: 4.1g Cholesterol: 327mg Sodium: 161mg Total Carbohydrates: 52.7g Dietary Fiber: 7.8g Total Sugars: 2.3g Protein: 22.2g Vitamin D: 31mcg Calcium: 199mg Iron: 5mg Potassium: 1035mg

Avocado Rice Bowl

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An easy and adaptable lunch or dinner for all of you who are running on a busy schedule! We love the versatility of this meal – you can swap the eggs for another protein source like chickpeas, beans, tofu, or chicken.

(Makes 1 serving)

Ingredients

  • 2 eggs (or swap another protein source like chickpeas)
  • ¼ cup short grain rice
  • ¼ an avocado
  • 1 cup chopped kale
  • ¼ cup cherry tomatoes, halved
  • ¼ cup edamame soybeans shelled
  • Top with everything but the bagel seasoning

Instructions

  1. Pour ¼ cup of uncooked short grain rice into a pot with ½ cup water and bring to a boil. Once boiling, reduce the heat to a simmer and cover. Let simmer for 45 minutes or until all the water is absorbed.
  2. While the rice is cooking, heat the soybeans in the microwave (I usually buy a frozen bag from trader joes).
  3. Saute the kale in a pan with a drizzle of olive oil until crunchy. Once the kale is done, set aside.
  4. Cut up ¼ of an avocado into slices. If tomatoes are not sliced, slice those too.
  5. Once everything is done cooking, cook up 2 fried eggs in a pan.
  6. Now throw everything into a bowl and season with everything but the bagel seasoning

Note: The rice can be cooked in advance and in bigger portions to save time!

Calories: 451 Total Fat: 18.4g Saturated Fat: 4.1g Cholesterol: 327mg Sodium: 161mg Total Carbohydrates: 52.7g Dietary Fiber: 7.8g Total Sugars: 2.3g Protein: 22.2g Vitamin D: 31mcg Calcium: 199mg Iron: 5mg Potassium: 1035mg

Chia Yogurt-Filled Raspberries

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This sweet and simple snack can be enjoyed with breakfast or as a late-night snack! Chia seeds are an excellent source of fiber while greek yogurt is great at supporting gut and bone health. Raspberries are super essential to heart function and while dipped in delicious dark chocolate provide a powerful source of antioxidants! 

(Makes 30 raspberries)

Ingredients

  • 6 oz package raspberries
  • 1 cup dark chocolate chips
  • 2 tbsp chia seeds
  • 1- 5.3 oz container of plain greek nonfat yogurt

Instructions

  1. Wash raspberries and pat dry.
  2. Combine chia seeds and greek yogurt and mix.
  3. Transfer the chia yogurt mixture into a plastic bag and pipe it into each raspberry.
  4. Melt the dark chocolate chips and dip or drizzle each raspberry with the dark chocolate.

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Peanut Butter Chunky Monkey Baked Oats

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We love this baked oatmeal dish for breakfast, as a snack, or for a sweet treat! What’s even better is that there’s no refined sugar, and it’s packed with fiber!

(Makes 9 servings)

Ingredients

  • 3 ripe bananas, mashed
  • 2 eggs
  • 2 teaspoon vanilla extract
  • 1 (15 ounce) canned coconut milk
  • 2 tablespoons pure maple syrup or honey
  • 2 1/4 cups oats
  • 2 teaspoons baking powder
  • 1 teaspoon cinnamon
  • 1/4 teaspoon salt
  • 1/3 cup unsweetened coconut flakes (can omit)
  • 1/3 cup chocolate chips (can omit)
  • 1/4 cup peanut butter, melted in the microwave (can omit)

Instructions

  1. Preheat oven to 350 degrees F. Grease an 8×8 pan with oil.
  2. In a large bowl, mix together mashed banana, eggs, vanilla, canned coconut milk, and maple syrup/honey. Then, add oats, baking powder, cinnamon, and salt and mix to combine. Then, add add-ins including pecans, coconut flakes, and chocolate chips.
  3. Pour mixture into prepared pan. You can add any toppings (choc chips, coconut flakes, or chopped nuts) on top, if you desire. Bake for about 35 minutes, until edges are browned.
  4. Top with a drizzle of peanut butter and fresh banana slices and enjoy!

Pomegranate Feta Salad

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Our go-to meal prep salad that’s packed with healthy fats, fiber, and lean protein.

(Makes 1 serving)

Ingredients

  • 2 cups greens
  • 1-2 tomatoes, sliced
  • 1/4 cucumber, sliced or diced
  • 1/4 cup roasted squash
  • 2 tbsp pomegranate airls
  • 1 tbsp fresh herb such as parley or dill
  • 1/4 cup feta
  • 1/4 cup cooked wild rice, brown rice, or quinoa
  • 1 roasted salmon fillet

Instructions

  1. Combine all ingredients in a bowl.
  2. Add dressing of choice. 

Apple Cinnamon Overnight Oats

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Apple season isn’t over yet!

(Makes 1 serving)

Ingredients

  • ½ cup of rolled oats
  • 1 tablespoon of chia or flax seeds
  • ½ a scoop of vanilla protein powder 
  • ½ tablespoon of maple syrup 
  • ½ cup of unsweetened vanilla almond milk
  • ½ an apple chopped 
  • Cinnamon to taste 

Instructions

  1. Combine all ingredients 
  2. Cover and refrigerate overnight 

Calories: 356 Total Fat: 7.8g Saturated Fat: 1.4g Cholesterol: 32mg Sodium: 124mg Total Carbohydrates: 54.7g  Fiber: 9.2g Total Sugars: 18.5g Protein: 18.6g Calcium: 230mg Iron: 5mg Potassium: 527mg

Turkey Apple Melt

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This sandwich is a perfect lunch to take on the go, and is super simple to make. You can enjoy it cold or warm, and the combination of the turkey, apple, and cheese make for a match made in heaven!

(Makes 1 serving)

Ingredients

  • 2 slices of whole wheat bread
  • ½  apple
  • 2 ounces of deli turkey 
  • 1 slice of cheddar cheese 
  • 1 tablespoon mayonnaise
  • 1 teaspoon maple syrup

Instructions

  1. In a small bowl, combine the mayonnaise and maple syrup. Add to both slices of bread
  2. On one slice of bread, layer on the turkey, apple, and top with the slice of cheese. 
  3. Add the second slice of bread. You can eat it as is or add to a panini press or skillet to warm up the sandwich. 
  4. In the skillet spray with nonstick cooking spray and heat the pan over medium heat. Add the sandwich and cook for 3-5 minutes. Flip the sandwich and repeat. 
  5. Slice the sandwich in half and enjoy!

Calories: 357 Total Fat: 10.6g Saturated Fat: 2.5g Cholesterol: 41mg Sodium:1257 mg Total Carbohydrates: 48.9g Fiber: 6.8g Total Sugars: 19.4g Protein: 21.1g Vitamin D: 1mcg Calcium: 482mg Iron: 3mg Potassium: 316mg 

Chocolate Protein Mug Cake

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Perfect as a post workout snack or a late night craving!

(Makes 1 serving)

Ingredients

  • 2 tablespoons of flour
  • 2 tablespoons of chocolate protein powder
  • ¼ cup of unsweetened vanilla almond milk
  • 1 tablespoon of maple syrup (add more if you like things extra sweet)
  • 1 tablespoon of almond butter
  • ¼ teaspoon of baking powder
  • Pinch of salt

Instructions

  1. Spray a microwave safe dish with cooking spray 
  2. Add all ingredients and mix until well combined
  3. Microwave for 45 seconds and enjoy!
  4. Store in the fridge

Calories: 313 Total Fat: 10.3g Saturated Fat: 1.5g Cholesterol: 31mg Sodium: 156mg Total Carbohydrates: 35.2g  Fiber: 2.6g Total Sugars: 17.4g Protein: 22.3g Calcium: 251mg Iron: 5mg Potassium: 454mg

Turkey and Hummus Stuffed Peppers

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Instead of using hummus as a dip for your veggies, try this hummus stuffed pepper with turkey! This high-fiber and high-protein snack is perfect to pack to take on the go, and is a great way to sneak in an extra serving of veggies. 

(Makes about 1 serving)

Ingredients

  • 1 bell pepper
  • 2 ounces hummus 
  • 4 ounces turkey slices 
  • Pepper to taste
  • Everything but the bagel seasoning to taste 

Instructions

  1. Rinse and dry your bell pepper. Slice off the top and cut into 3 or 4 equal sections, depending on the size of your pepper.
  2. Apply hummus to each slice of pepper and top with turkey slices.
  3. Sprinkle with pepper and everything but the bagel seasoning and enjoy! 

Calories: 233 Total Fat: 5.7g Saturated Fat: 0.8g Cholesterol: 38mg Sodium: 1302mg Total Carbohydrates: 22.1g Fiber: 5g Total Sugars: 6g Protein: 23.3g Calcium: 32mg Iron: 3mg Potassium: 353mg

Pumpkin Protein Bites

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(Makes about 9 bites)

The perfect grab and go snack!

Ingredients

  • ¼ cup of pumpkin puree 
  • 1 cup of rolled oats
  • 3 tbsp of vanilla protein powder
  • 2 tablespoons of maple syrup
  • ¼ cup of almond butter
  • Pumpkin pie spice to taste 
  • Optional dark chocolate chips to taste

Instructions

  1. Add all ingredients into a bowl and mix together.
  2. Roll into balls (can wet hands to make this easier.)
  3. Store in airtight container in the fridge. You can also freeze these so they last longer and let thaw for 5 minutes before eating!

Nutrition information for 1 ball:

Calories: 77 Total Fat: 1.8g Saturated Fat: .6g Cholesterol: 7mg Sodium: 16mg Total Carbohydrates: 11.9g  Fiber: 1.6g Total Sugars: 3.9g Protein: 4g Calcium: 31mg Iron: 1mg Potassium: 75mg

Apple Crisp in a Mug

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(Serves 1)

In the spirit of fall, give this single-serve apple crisp a try! Feel free to top it with whipped cream or ice cream, but we also think adding some vanilla yogurt could be a great addition for some added protein! 

Ingredients

For the Apple Mixture

  • 1 apple, diced into small-medium pieces
  • 1 tablespoon honey 
  • 1 teaspoon lemon juice 
  • 1 tablespoon flour 
  • Spices to taste (we like cinnamon, nutmeg, and pumpkin pie spice)

For the Crumble Mixture

  • ¼ cup oats
  • 2 tablespoon flour 
  • 1 tablespoon honey 
  • 1 tablespoon butter 
  • Pinch of salt 
  • Spices to taste (same as above)

Instructions

  1. Combine apple mixture ingredients in a small bowl. Combine crumble mixture in another separate bowl. 
  2. Choose a mug. Layer half of the apple mixture on the bottom. Top with half of the crumble mixture and repeat. 
  3. Microwave for 3 minutes. Allow to cool and enjoy!

Calories: 481 Total Fat: 13.7 g Saturated Fat: 7.6 g Cholesterol:31 mg Sodium: 88 mg Total Carbohydrates: 91.3  g Fiber: 8 g Total Sugars:58.1 g Protein:5.2 g Vitamin D: 8 mcg Calcium: 20 mg Iron: 3 mg Potassium: 361mg 

Protein Pesto Pasta Salad

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Serves 1

Ingredients

  • 1 serving of protein pasta (we used barilla brand)
  • 1 ½ tablespoons of pesto
  • 1 oz of mozzarella pearls
  • ½ cup of arugula 
  • Cherry tomatoes to taste 
  • Optional 1 tablespoon of nutritional yeast 

Instructions

  1. Cook protein pasta as directed 
  2. Once cooked and drained, mix in your pesto 
  3. Add in mozzarella, arugula and tomatoes 
  4. Top with optional nutritional yeast for added vitamins and serve!

Calories: 354 Total Fat: 17.8g Saturated Fat: 4.4g Cholesterol: 21mg Sodium: 230mg Total Carbohydrates: 33.9g  Fiber: 8.6g Total Sugars: 6.7g Protein: 22.5g Calcium: 211mg Iron: 6mg Potassium: 37mg

Honey Balsamic Air Fryer Brussel Sprouts

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A great side dish or snack for the fall!

All ingredients can be measured to taste preference! 

Ingredients

  • Brussel sprouts
  • Olive oil
  • Garlic powder
  • Salt
  • Pepper
  • Balsamic vinegar
  • Honey

Instructions

  1. Slice brussel sprouts in half
  2. Drizzle with olive oil and coat with salt, pepper and garlic powder
  3. Combine so all brussel sprouts are evenly covered 
  4. Drizzle on balsamic vinegar and honey and combine again
  5. Air fry at 370 degrees for 10 minutes and enjoy 

Alli’s Go-To Peanut Sauce

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(Serves 4 – 1/3 cup servings)

Ingredients

  • 1/2 cup creamy or crunch peanut butter
  • 1-2 Tbsp soy sauce (or tamari or coconut aminos)
  • 1-2 Tbsp honey
  • 1 tsp red pepper flakes (optional)
  • 2-3 Tbsp lime juice
  • ~1/4-1/2 cup water (to thin)

Instructions

  1. Combine all ingredients in a mixing bowl. Whisk to combine. Add more water as desired to thin out.

Chia Pudding

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(Makes 1 serving)

Ingredients

  • 2 tablespoons of chia seeds
  • ½ cup of almond milk
  • 1 teaspoon of maple syrup
  • Cinnamon to taste
  • Pinch of sea salt
  • Optional topping of nut butter

Directions

  1. Combine all ingredients in a bowl.
  2. Cover and refrigerate overnight. 
  3. Add toppings in the morning (we love nut butter and berries)!

Nutrition:

*calories calculated without toppings*

Calories: 180 Total Fat: 9g Saturated Fat: 0g Cholesterol: 0mg Sodium: 267mg Total Carbohydrates: 27.1g  Fiber: 12g Total Sugars: 7g Protein: 8g Calcium: 279mg Iron: 3mg Potassium: 14mg

Healthier Chicken Salad

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Chicken salad makes for a great high-protein dish that is great to prepare and have on hand. Enjoy it as a snack with some crackers, or add it to a sandwich, wrap, or salad for a balanced meal.

(Makes about 6, ½ cup servings)

Ingredients

  • ¾ pound shredded chicken 
  • ¾ cup seedless grapes, cut into quarters
  • ¾ cup chopped celery
  • ¼ cup diced red onion
  • 5.3 ounces (one individual serving cup) plain greek yogurt
  • ¼ cup mayonnaise 
  • 2 tablespoons lemon juice
  • Salt and pepper to taste

Directions

  1. Add all ingredients into a large bowl. Stir until fully combined. 
  2. Store in an airtight container in the fridge. Chill for 2-3 hours before serving. Keep in the fridge for 3-5 days.

Nutrition:

Calories: 240  Total Fat: 8.4g Cholesterol: 1.6g  Saturated Fat: 57g Sodium: 243mg Total Carbohydrates: 11g Fiber: 0.4g Total Sugars: 6.7g Protein: 29.7g Calcium: 163 mg Iron: 1 mg Potassium: 182 mg 

Asian Salmon Bowl

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Grain bowls are one of our favorite things to make on a weeknight! They take no time and use up any ingredients that you have on hand.

(Makes 4 servings)

Ingredients

  • 1.5 lb salmon, chopped when raw into small square-sized pieces
  • 2 cups of cooked quinoa or brown rice
  • Dressing: 4 tbsp soy sauce (or tamari,) 2 tbsp miso paste, 5 minced garlic cloves, 1 tsp rice vinegar, 1 tsp ground ginger, 2 tsp sesame seed, 1.5 tsp sesame oil
  • Optional add ons: Mixed greens, sliced purple cabbage, edamame pods, pickled ginger, pickled red onion, chopped green onion, sliced avocado, chopped cucumber)

Directions

  1. Preheat oven to 375 degrees F. Line a baking sheet with foil and spray with oil. Cook rice / quinoa now if you haven’t already.
  2. Combine dressing ingredients in a bowl. Whisk to combine.
  3. Place chopped salmon on baking sheet. Place about half of dressing on top of salmon and mix to combine. Bake salmon for about 15 min, or until thoroughly cooked through.
  4. Prepare add on ingredients while salmon is cooking.
  5. When salmon is done, combine salmon, grains, and add ons in a bowl. Add additional dressing to the top. Add more sesame seeds to garnish.

Simple Zucchini Bread

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Zucchini bread is a perfect transition into the fall time! It’s easy to make and super delicious, you won’t even be able to tell there’s vegetables in it! We love to top ours with some nut butter to have as a perfect snack on a fall day!

(Makes 1 loaf, about 10 slices!)

Ingredients

  • ½ cup vegetable oil
  • ¾ cup packed brown sugar
  • ¼ cup granulated sugar 
  • 2 eggs
  • 1 teaspoon vanilla extract
  • ½ teaspoon baking soda
  • ½ teaspoon baking powder
  • ½ teaspoon salt
  • 2 teaspoons cinnamon
  • 1 teaspoon nutmeg 
  • 1 teaspoon pumpkin pie spice 
  • 1 ½ cups all-purpose flour
  • 1 ½ cups shredded zucchini (no need to drain)

Directions

  1. Preheat the oven to 350 degrees F. Grease a loaf pan with nonstick cooking spray or line with parchment paper.
  2. Combine oil, sugars, eggs, and vanilla into a large bowl. Stir until fully combined.
  3. Add in baking soda and baking powder, spices, and flour. Stir until combined, Mixture will be thick.
  4. Add in shredded zucchini. This will loosen the batter due to the moisture content. 
  5. Pour into the prepared loaf pan. Place in the middle rack of the oven and bake for 50-55 minutes. 
  6. Allow to cool completely and enjoy! Store in an airtight container on the counter for 3-5 days or keep in the fridge for longer. 

Calories: 244 Total Fat: 12.1g Saturated Fat: 2.5g Cholesterol: 133mg Sodium: 197mg Total Carbohydrates: 31.4g Fiber: 1g Total Sugars: 16.1g Protein: 3.3g Vitamin D: 3mcg Calcium: 36mg Iron: 1mg Potassium: 121mg 

The Easiest No-Bake Energy Bites

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These are high in fiber, protein, and healthy fats!

(Makes 12 ish balls – depends on how small or large you roll out the dough!)

Ingredients

  • 1 cup oats
  • 1/2 cup ground flax seed
  • 1/2 cup mini chocolate chips
  • 1/2 cup peanut butter
  • 1/3 cup honey
  • 2 tsp vanilla extract

Directions

  1. Combine all ingredients in a bowl. Mix with a spatula and/ or your hands.
  2. Form dough into balls and put on a lined baking sheet or in a tupperware container.
  3. Freeze dough for at least 1 hour.
  4. Enjoy out of the freezer (thaw for 5 min,) or you can keep in the fridge for a week.

Pumpkin Pie Overnight Oats

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Your new favorite fall breakfast!

(Makes 1 serving)

Ingredients

  • ½ cup of rolled oats
  • 1 heaping spoonful of pumpkin puree 
  • 1 tablespoon of chia seeds
  • 3 tablespoons of vanilla or plain greek yogurt 
  • ½ cup of unsweetened vanilla almond milk
  • Pumpkin pie spice to taste 

Directions

  1. Combine all ingredients in a bowl, tupperware, or mason jar.
  2. Cover and refrigerate overnight.

Calories: 310 Total Fat: 7.5g Saturated Fat: 0.6g Cholesterol: 0mg Sodium: 139mg Total Carbohydrates: 39.8g  Fiber: 10.1g Total Sugars: 5.8g Protein: 21.6g Calcium: 395mg Iron: 3mg Potassium: 503mg