Instructions

Step 1

Cook the quinoa according to package directions. Transfer to a large mixing bowl and let it cool slightly.

Step 2

Meanwhile, preheat the oven to 350ºF (176ºC). Generously grease a muffin tray with the oil or use a silicone muffin tray.

Step 3

Add the roasted red peppers, green onion, and salt to the quinoa and stir to combine. Divide the quinoa mixture between the cups of the muffin tray.

Step 4

In the same mixing bowl, add the eggs and water and whisk well. Pour the egg into the cups of the muffin tray.

Step 5

Bake for 15 to 18 minutes or just until the egg is cooked through and no longer liquid on top. Enjoy!

Notes About Recipe

• Leftovers: Refrigerate in an airtight container for up to three days.
• Serving Size: One serving is roughly two egg muffins.
• For more flavour: Add dried herbs and spices to taste.
• Roasted Red Peppers: Use store-bought or homemade. 5 ounces (140 grams) of roasted red pepper is approximately 1/2 cup, heaping.
• For more veggies: Add sautéed spinach or kale.

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Instructions

Step 1

Add all the ingredients to a blender, and blend.

Notes About Recipe

• If you don’t like cottage cheese you can swap out for greek yogurt (but keep in mind that the cottage cheese will be blended, so you won’t taste it)
• To keep this recipe lower calorie, opt for skim milk and 0% M.F. greek yogurt
• To make this recipe higher in calories, use any of the following ingredient alterations: 2% milk, 2% cottage cheese, flavored non 0% M.F. greek yogurt, use a full banana, add in 2+ tbsp peanut butter.
• The type of protein powder you use will make a pretty big impact on taste. I use this one, so if you don’t know which one to use try that one out.

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Instructions

Step 1

Line a pan with parchment paper and set aside.

Step 2

In a large bowl, add the peanut butter and maple syrup and mix well to combine. Add the cereal and protein powder and mix well with a spatula until thoroughly combined.

Step 3

Transfer the cereal mixture into the prepared pan, pressing down to create an even layer.

Step 4

Add water to a double boiler or fill a small pot halfway with water and place a heat-safe bowl on top. Bring the water to a boil and add the chocolate chips to the bowl. Melt the chocolate, stirring often. Alternatively, you can melt the chocolate chips in the microwave on 30-second intervals.

Step 5

Pour the melted chocolate over the cereal, spreading it out to create an even layer. Transfer to the fridge until the chocolate has completely set, about 45 minutes, or overnight.

Step 6

Remove the cereal bars and slice into rectangular pieces. Enjoy!

Notes About Recipe

• Leftovers: refrigerate in an airtight container for up to five days.
• This recipe was developed and tested using a plant-based protein powder. Please note that if using a different type of protein powder, results may vary.
• Disclaimer: This recipe adds some protein to an otherwise low protein recipe. That being said, not all recipes need to be modified to have more “health” (vitamins, minerals, fibre, protein, etc.). Especially if they are a treat, or a tasty snack – which are more about enjoyment than nutrition. This is because a treat or snack implies a smaller portion of food, in particular a treat is something you shouldn’t be having daily. Therefore, it’s effect on what your overall diet looks like should be minimal.

Download Recipe

Click here to download a pdf version of this recipe.

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Instructions

Step 1

Mix the wet coleslaw ingredients together before adding the coleslaw mix and folding everything together to evenly coat. Combine coleslaw mix, greek yogurt, honey, apple cider vinegar & dijon mustard. Add salt and pepper to taste

Step 2

In a separate bowl, mix the pulled rotisserie chicken and BBQ sauce together.

Step 3

In each flatbread, add 4.5 oz (125g) chicken, 4 oz (112g) coleslaw, 1.25 oz (35g) cheese, and your desired number of pickles. Tightly wrap and slice in half to serve.

Notes About Recipe

• Store the ingredients separately and make the wraps fresh to prevent the flatbreads from getting soggy.

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Click here to download a pdf version of this recipe.

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Instructions

Step 1

Preheat the oven to 350°F (175°C) and line a muffin tray with liners or use a silicone muffin tray.

Step 2

In a large bowl, whisk together the protein powder, flour, baking powder, and salt.

Step 3

Add the peanut butter, banana, and maple syrup and stir with a spatula until combined. Fold in the chocolate chips.

Step 4

Divide the batter evenly between muffin cups. Bake for 13 to 15 minutes or until firm to the touch and a toothpick inserted comes out clean. Let the muffins cool in the pan for 10 to 15 minutes before removing and transferring to a cooling rack to cool completely. Enjoy!

Notes About Recipe

• Store in an airtight container at room temperature for the first day and then transfer to the fridge in a sealed container for up to one week.
• One serving is one muffin.
• This recipe was developed and tested using a blended whey protein powder. Avoid using whey protein isolate as this will soak up moisture and yield very dense muffins. Brown rice plant-based protein powder will also work. If using a different type of protein powder, results may vary.
• If you can’t have peanut butter, you can use another nut or seed butter instead.
• If you can’t have bananas, then applesauce can be substituted.
• Add chopped walnuts for additional toppings
• Disclaimer: This recipe adds some protein to an otherwise low protein recipe. That being said, not all recipes need to be modified to have more “health” (vitamins, minerals, fibre, protein, etc.). Especially if they are a treat, or a tasty snack – which are more about enjoyment than nutrition. This is because a treat or snack implies a smaller portion of food, in particular a treat is something you shouldn’t be having daily. Therefore, it’s effect on what your overall diet looks like should be minimal.

Download Recipe

Click here to download a pdf version of this recipe.

Affiliate disclosure: this blog contains affiliate links. This means that if you click through a link and make a decision to purchase, we will receive some compensation from the vendor; at no cost to you.

Want to try new recipes? Input your email below to recieve a weekly email with 1 recipe and nutrition tip; this is a comfortable way to learn more about nutrition and explore new recipes.

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