Category Archives: Breakfast

Vegan Savory Quiche!

OH yeah, this came out gooood. I had to have 2 slices, which is fine because everything in here is good for you, no unnecessary or empty calories here, nope, just nutrition packed! I will certainly be making this again, VERY soon.

Filling inspired by Oh She Glows, simple sweet potato crust was my own invention 🙂

2 medium sweet potatoes, sliced thinly, baked at 350 for about 20 min with coconut oil spray and oregano.

Let cool enough to handle and press into greased pie pan. Let some of the potato slices overlap and press together to help them stay cohesive.

Then make the filling:
16oz of firm tofu, liquid pressed out
few TBS unsweetened almond milk
1tbs coconut oil
1 yellow onion, chopped
3 cloves garlic, minced
1/2 yellow bell pepper, chopped
1/2 carton of mushrooms, sliced
1 large handful fresh basil, copped
2 large handfuls fresh spinach
1/2 jalapeno, copped
about 3 TBS chopped green onion tops
dash crushed red pepper
few dashes dried oregano and parsley
dash of sea salt

Place tofu in high speed blender, adding almond milk only enough to help it along. Pour into a bowl and set aside.

In a skillet on low/medium heat, melt coconut oil. Sauté chopped onion, minced garlic, bell pepper, and mushrooms, in that order, making sure to let all the water cook off. Then add in jalapeños and all other filling ingredients including spinach. Sauté until liquid cooks off, cool slightly, and pour into bowl with tofu puree. Mix well and turn into your pie crust!

Bake at 375 for 35 min until just firm. Let cool before slicing. Got my breakfasts for the week! Enjoy 🙂













Pumpkin Protein Pancakes!

Creamy, so good, made the house smell amazing! The pumpkin gives these the best texture! Ever since high school eating Pancake Pantry’s sweet potato pancakes (Nashville, Hillsborough Village), no pancakes could compete. Pumpkin, however, is even more soft, even more gooey goodness!

I modified this recipe from, a vast source for health conscious recipes!

To make about 6 pancakes to serve 2 people, I used:
-1 cup pumpkin puree
-1/2 cup egg whites
-1/4 cup almond milk
-2tsp baking powder
-1heaping tablespoon pumpkin pie spice
-2tsp vanilla
-coconut spray
-2 scoops protein powder (i used the last of a graham flavor)

Mix and pour onto a heated skillet with coconut spray to prevent sticking.
I heated the skillet to medium but then reduced it to low. These are thick and gooey, so you want them to be able to cook for about 3 minutes on each side without burning. You can thin them if you prefer with more milk/water, and then you can cook them at a higher heat and flip faster, but I didn’t try that, so I can’t vouch for the results. The thick ones were great!

Suggested toppings include:
-fresh cinnamon
-berries, every kind of berry
-almond slivers
-crushed walnuts and/or pecans
-honey or agave or coconut of pure maple syrup (i omit)
-cottage cheese or greek yogurt (extra protein, nice with fruit)













Veggie Breakfast Scramble

OK so these pics aren’t the best, but I whipped this together before work today! The possibilities are pretty endless for this, but here’s what I used today:

Japanese potato
red onion 1/2
green pepper 1/2
spinach 1 cup
mushrooms about 5 large
jalapenos 1/2 can or to fresh to taste
salsa of choice 2Tbs
fat free feta, a sprinkle
egg whites (around 2/3 cup)
1 whole cage free egg
1/2 can black beans

This recipe served 2 with generous portions.

First slice and saute the veggies in a little coconut oil, adding jalapenos, and about 2 Tbs salsa of choice (mine was a tomatillo based one from whole foods). When the veggies are cooked to preference, crack an egg in there, pour in your egg whites (to taste), and scramble it up! I tossed in some feta crumbles at the end. I heated 1/2 can black beans and served the scramble over the beans instead of say rice, for some added vegan protein!

You could make a tofu scramble instead to make it vegan, still great protein to start the day. Next time I’ll be using fresh jalapenos, maybe some green onions, kale, or chard. It takes less than 5 minutes but keeps you full through your busy morning!









Superfood Oat Bars

Taste like cookies, pack some protein, soluable fiber, omegas, and are gluten free, vegan, and no added sugar!

Preheat oven to 375, spray a pan (approx 13x9in) with olive oil or alternative spray and set aside.

-Mash 4 overripe banannas until nearly liquid.
-Add 2-3Tbs nutbutter or alternative (i used almond butter, i’m sure sunbutter would be great too)
-Then mix in 2 scoops protein powder of choice (can be vegan or whey based, i used a graham cracker flavor)
-1.5cup gluten free oats
-2tbs chia seeds
-2tbs flax seeds
-2tbs slivered almonds
– handful dried cranberries
-chopped organic dark chocolate bar (at least 70%) to taste
-1tbs vanilla
-1tbs cinnamon

Mix together, turn in to the pan, and bake approx 30-40min depending on your oven, until edges start to brown. Let cool, cut into squares, and enjoy!!

These are so good and so good for you!










Favorite Snack/Breakfast Parfait

I try to do protein shakes packed with frozen berries and spinach for breakfast, but other days I just want solid food! Sometimes it’s a brown rice cake with PB/almond butter and a banana to fuel my morning, but other days it’s this fruit parfait. It also makes an amazing snack!

I used to make it exclusively with greek yogurt, but now I alternate between using my fage 0% and between using a low fat cottage cheese. Both are high in protein but cottage cheese has a special slow-release type of protein in it that maintains satiety and muscle building!

My favorite fruit to use for this are blueberries, strawberries, and peaches, but I also have been know to use plums and blackberries. Wash and chop! I like to place a layer of fruit at the bottom, my dairy protein in the middle, and more fruit on top! I put my crunchies either below or above the last fruit layer.

This is versatile, but my fav combo is chia seeds and salted sunflower seeds for my crunch layer. Almonds, flax seeds, walnuts, and pumpkin seeds are awesome too. High in protein, fiber, and omegas, this snack/breakfast has staying power! Besides it tastes like a delicious treat. Top with some cocoa powder or dark chocolate chunks for an amazing dessert. Simple and beautiful!