Chocolate Protein Bars

I love having these for a quick snack or when I need something to satisfy my sweet tooth. Most packaged protein bars are basically “healthier” candy bars; they are still processed and high in sugar and preservatives. Use those as a last resort and make these instead! These protein bars are high in protein, sugar free and made with all natural ingredients. They are super easy to make and quite tasty!

Ingredients:

  • 2/3 cup oat flour (dry oats blended into a flour)
  • 3 scoops protein powder (chocolate or vanilla would work)
  • 1/3 cup Stevia (1/2 cup if you like it really sweet)
  • 2-3 tbsp cocoa powder
  • 1 tsp baking soda
  • 1/4 tsp salt
  • 1 cup nonfat plain greek yogurt
  • 4 egg whites
  • 1/3 cup milk of choice (I use unsweetened almond milk)

OPTIONAL: chocolate chips, sugar free chocolate syrup, PB2/peanut flour, peanut butter

Mix all dry ingredients separately first. Add wet ingredients and mix thoroughly. Stir in chocolate chips if desired. Pour into your well sprayed baking pan (I use a 11 x 7 Pyrex). You can pour chocolate syrup on top before baking.

Optional: To make them chocolate peanut butter (why not??) add:

-1/4 cup to 1/3 cup peanut butter (room temperature)

– (Recommended but not necessary) 2-3 tbsp Peanut Flour

Add to the batter or swirl the peanut butter on top before baking!

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Bake at 350F for about 25-30 minutes or until a toothpick comes out clean. It makes 20-24 small bars. Feel free to eat about 2-4 bars as a snack 🙂

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Coffee Mocha Shake

Breakfast and coffee together in one easy shake! I love having this in the morning for a quick meal with a bonus energy pick up from the coffee 🙂 Tastes like a treat from Starbucks!

Ingredients:

  • 1 scoop vanilla or chocolate protein powder
  • 1/2 tbsp cocoa powder
  • 1/2 tbsp Stevia
  • 1/2 cup brewed coffee (chilled) or instant coffee (1 tsp)
  • 1/2-1 cup milk of choice (depending on how much liquid you want…I use unsweetened almond milk)
  • Handful of ice
  • Optional: 1/2 tbsp of sugar free coffee syrup (like hazelnut or vanilla)

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Add your liquid ingredients to your blender or magic bullet, then add your dry. Blend and enjoy! I usually like to blend some ice with the shake, and then serve this over ice to feel like I’m drinking a Starbucks iced coffee 🙂

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Banana Cinnamon Nut Muffins

IMG_0988Stay far away from the processed bakery muffins at Starbucks, Costco, or the office break room! Make your own-these are great for a breakfast on the go or mid morning snack! Filled with protein, complex carbs and fiber, these muffins are delicious and also sugar free!

Ingredients:

  • 2/3 cup oat flour
  • 3 scoops vanilla protein powder
  • 1/4 cup Stevia
  • 1 tsp baking soda
  • 1/4 tsp salt
  • 1 tsp cinnamon
  • 4 egg whites
  • 1 cup mashed banana
  • 1/3 cup nonfat plain greek yogurt
  • dash of milk of choice (I use unsweetened almond milk)
  • 1/3-1/2 cup crushed walnuts
  • Optional: 1 tsp maple extract OR 2 tbsp sugar free maple syrup

Mix all dry ingredients (except walnuts) separately. Add in wet ingredients until it is a smooth batter. Stir in walnuts (or you sprinkle them on top of each muffin liner). Pour into your well sprayed muffin liners OR silicone bakeware. At this point, I personally top with more cinnamon and sprinkle the walnuts on top.

Bake at 350F for 25-30 minutes or until a toothpick comes out clean. Enjoy!

Coconut Almond Pancakes

One word: Amazing!

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Ingredients: (can be doubled/tripled etc)

  • 1/3 cup dry oats
  • 1/3 cup nonfat cottage cheese
  • 1/3 cup egg whites
  • 1/2 tsp coconut extract
  • 1/2 tsp almond extract
  • Optional: 1 tbsp unsweetened shredded coconut

Optional pancake “filling”:

  • about 1/2 cup nonfat plain greek yogurt
  • 1/4 tsp coconut extract
  • 1/4 tsp almond extract
  • 1/2 tbsp stevia

Blend all wet ingredients first together. Then stir in oats and blend thoroughly again. Cook on the stove top like you would for normal pancakes 🙂

I mixed the filling ingredients and put a thin layer in between each pancake. Feel free to top with unsweetened shredded coconut, sliced almonds, or both! 🙂

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Using 1/3 cup measurements of the main ingredients comes out to be about:

200 calories, 25g protein and 25g carbs. 1 tbsp of coconut flakes is about 40 calories.

If you add the greek yogurt filling it will be about 50-75 more calories more.

 

Lemon Berry Muffins

Light, moist and delicious muffins! I usually like blueberries or blackberries, or feel free to omit the berries and add poppyseeds (!)

Ingredients:

  • 2/3 cup oat flour
  • 3 scoops vanilla whey protein powder
  • 1/4 cup Stevia
  • 1/2 tsp baking soda
  • 1/4 tsp salt
  • 4 egg whites
  • 1 and 1/4 cup nonfat plain greek yogurt
  • juice of 1 lemon (approximately 1/4-1/3 cup)
  • Optional: Lemon or vanilla extract
  • Fresh berries (approximately 1 cup total)

Combine all wet ingredients together and mix well. Stir in dry ingredients until you have a smooth batter. Stir in berries (or I drop them into the batter once it is in the muffin tins).

Bake at 350F for about 25-30 minutes, or until baked all the way through. I topped mine with sliced almonds as well. Enjoy!

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