Avocado & Egg Bagel

*Servings: 2

Calories 217, Protein 16g, Total Fat 12g, Carbs 13g, Fiber 7g

Ingredients: 

• 1 Everything Perfect 10 Bagel

• 1 tablespoon I can’t Believe It’s Not Butter, Lite

• 2 large eggs

• 1/2 avocado

• Salt & Pepper

• 1/4 teaspoon red pepper flakes (optional)

• Chopped fresh herbs: cilantro parsley, chives, etc.

Instructions: 

• Slice bagel in half. If the hole is very small, tear out some of the center to make it larger.

• Lightly spread the cut sides of the bagel with butter.

• In a small bowl, mash the avocado with the salt, black pepper, and red pepper flakes (if using). Taste and add additional seasoning if desired.

• For each bagel half: Heat a non-stick skillet over medium. Place the bagel in the skillet butter-side down. Let toast a few minutes until golden, then flip and place on a plate, toasted side up.

• Spread the cut side with mashed avocado.

• Return the bagel to the skillet, avocado-side up. Crack an egg in the center of the hole (for easier transfer, you can also crack the egg in a small bowl, then gently pour it into the hole), then cover the skillet and let cook until the egg is set, about 3 minutes for a medium-soft yolks (if your skillet does not have a lid, you can also place a sheet pan over the top—the idea is to trap heat to cook the egg more quickly).

• Transfer to a serving plate, sprinkle with any desired toppings. Enjoy immediately.

Cottage Cheese Bowl

*Serves 1

Per Serving: Calories 231, Protein 18g, Total Fat 11g, Carbs 13g, Fiber 3.5g

Ingredients: 

• 1/2 cup cottage cheese, low fat, small curd

• 1/4 cup blueberries

• 2 tbsp almonds, sliced

Instructions: 

• Scoop the cottage cheese into a bowl. Top with fresh blueberries and almonds. Serve immediately.

CarbQuick Breakfast Casserole

*Serves 6

Per Serving: Calories 184, Protein 20g, Total Fat 5g, Carbs 18g, Fiber 4.5g

Ingredients: 

• 12oz Jennie-O Lean Turkey Sausage

• 1 medium bell pepper (chopped)

• 1 medium onion (chopped)

• 3 cups frozen hash brown potatoes

• 2 cups fat free shredded Cheddar cheese

• 1 cup CarbQuick* mix

• 2 cups Fairlife milk

• 1/4 teaspoon pepper

• 4 eggs

Instructions: 

• Preheat oven to 400 degrees F.

• Grease a 13×9-inch baking pan.

• In a large skillet, cook sausage, bell pepper, and onion over medium heat. Stir occasionally and cook until the sausage is browned. Drain.

• Add the sausage mixture to the baking dish. Add in the potatoes and 1 ½ cups of the cheese.

• Stir together Carbquick mix, milk, pepper, and eggs. Blend well and pour into the baking dish.

• Bake for 40-45 minutes or until a knife comes out mostly clean.

• Top with the remaining cheese, and bake another minute or two to melt the cheese. Let cool for 5 minutes, serve, and enjoy!

Egg Stuffed Avocado

*Serves 6

Per Serving: Calories 200, Protein 13g, Total Fat 11g, Carbs 10g, Fiber 6g

Ingredients: 

• 3 large Fresh avocados

• 6 large Eggs

• Sea salt and black pepper

• 1/4 cup FAT FREE Cheddar cheese

• 2 tbsp Red bell peppers (diced finely)

• 2 tbsp Chives (sliced thinly)

Instructions: 

• Preheat oven to 400°F.

• Cut the avocados in half and remove the pits. Spoon 1.5-2 tablespoons of avocado flesh out of the center, so that you have a well large enough to fit an egg. (The well needs to fit about 3 tablespoons total.)

• Place the avocado halves cut side up onto a baking dish.

• Crack an egg into the center of each, being careful not to break the yolk. Sprinkle with sea salt and black pepper.

• Bake for 7 minutes.

• Sprinkle shredded cheese on top.

• Bake for 5-10 more minutes, until the eggs reach your desired doneness:

  * Additional 5-6 min - Soft boiled

  * Additional 7-8 min - Medium

  * Additional 9-10 min - Hard boiled

• Sprinkle with chives and diced bell peppers for serving.

Fresh Tomato & Feta Egg Scramble

*Serves 3

Per Serving: Calories 232, Protein 23g, Total Fat 10g, Carbs 8g, Fiber 0g

Ingredients: 

• 6 eggs, beaten

• 1 tomatoes, grated

• 1 tsps extra virgin olive oil

• a pinch of sugar

• 5 ounces feta cheese, crumbled

• salt and freshly ground pepper

Instructions: 

• In a large pan, add the olive oil and place on high heat. When the olive oil heats up, add the grated tomatoes, a pinch of sugar, season with salt and pepper and stir.

• As soon as the tomato sauce comes to the boil, turn the heat down to medium and cook for 10-15 minutes, until most of the juices have evaporated.

• Pour in the beaten eggs and stir with a wooden spoon, so that the ingredients combine.

• Cook until the eggs are cooked. Feel free to add any kind of herbs you wish, like oregano, basil, mint or fresh dill.

• Top with the feta cheese and serve, while still warm.

Peanut Butter & Kay's Banana Pops

*Serves 2

Per Serving: Calories 145, Protein 11g, Total Fat 2g, Carbs 25, Fiber 5g

Ingredients: 

• 1 medium banana, halved

• 4 tbsp PB2 Peanut Butter*

• 1 cup Kay’s Cereal*

Instructions: 

• Skewer banana halves on popsicle sticks.

• Make PB2 as as instructed on container.

• Cover with peanut butter and roll in cereal.

• Serve immediately or freeze on a parchment-paper-lined baking sheet until firm, about 2 hours.

Italian Egg White Caprese Avocado Toast

*Serves 4

Per Serving: Calories 222, Protein 16g, Total Fat 9g, Carbs 22g, Fiber 6.5g

Ingredients: 

• 1 pint cherry tomatoes (halved)

• 1/4 cup basil, finely sliced, plus more garnish if desired

• 4 slices whole-grain or whole wheat bread (toasted)

• 8 scrambles egg whites

• 1 avocado, halved and pitted

• 1/8 tsp ground Black pepper

• 1/4 cup fat-free, shredded mozzarella

• 2 tsp balsamic vinegar

Instructions: 

• Scramble egg whites and cook on stovetop until fully cooked.

• Toast each piece of bread.

• Slice the avocado in half and spoon out avocado from the skin into a bowl. Add the chopped basil and pepper. Mash together with a fork.

• Divide egg whites and avocado mixture between each toast piece, spreading a layer of each onto each one.

• Top with tomatoes.

• Divide shredded mozzarella between each toast and drizzle with balsamic vinegar.

• Garnish with a few basil leaves, if desired. Enjoy!

ProGranola & Yogurt Parfait

*Serves 1

Per Serving: Calories 199, Protein 27g, Total Fat 4.5g, Carbs 24g, Fiber 13.5g

Ingredients: 

• 1 Container Vanilla Greek Yogurt, Nonfat

• 1/2 cup ProGranola® Vanilla Cinnamon Cluster*

• 12 Raspberries

Instructions: 

• Layer the following in a cup; 1/4 cup ProGranola, half the container of greek yogurt, 6 raspberries, and repeat.

Smartbun® Breakfast Sandwich

*Serves 1

Per Serving: Calories 221, Protein 28g, Total Fat 8.5g, Carbs 19g, Fiber 12g

Ingredients: 

• 2 slices Jennie-O Bacon Turkey Extra Lean 95% Fat Free

• 1 Jimmy Dean Fully Cooked Turkey Sausage Patty

• 1 Smartbun®

• 2 large egg whites

• 1 slice American Cheese, Fat Free

Instructions: 

• Cook turkey sausage patty and bacon as directed on packaging.

• Cook egg whites over medium high eat on stove.

• Stack it up on your Smartbun® and put back on the stovetop and heat until cheese has melted.

Easy Savory Crepes

Recipe makes 4 servings, 2 crepes per serving.

Calories 161, Total Fat 5.5g, Protein 14g, Carbohydrates 14g, Fiber 3.5g.

Ingredients: 

• 1/2 cup FlapJacked Buttermilk Protein Pancake & Baking Mix*

• 1/2 cup FlapJacked Buttermilk Pancake & Baking Mix*

• 1/2 tsp honey

• 1/8 tsp salt

• 1 cup almond milk

• 1 egg + 1 egg white

• 1 tbsp green onion

• 1/2 cup grape tomatoes

• 1/2 sliced avocado

• 2oz smoked honey turkey breast

• 1/4 cup non-fat greek yogurt

• Instructions: 

• Place Baking Mix, honey, salt, eggs, and almond milk in blender and puree mixture until smooth and bubbles form on the top (about 30 seconds).

• Add green onions and let mixture sit for 15 minutes. Prior to cooking, give a little stir.

• Heat a 8" non-stick skillet over medium-low heat. Lightly spray pan with non-stick spray.

• Add 1/4 cup batter and swirl in pan to cover bottom of skillet. Cover and cook until bottom of the crepe is golden brown and looks dry on top (2-3 minutes).

• Loosen the edge of the crepe with a rubber spatula then with your fingers, quickly flip. Cook for an additional 1 minute and remove from pan.

• Place cooked crepe in a covered dish and repeat until batter is gone.

• Fill with desired fillings and ENJOY!

Spinach & Mushroom Quiche Cups

Recipe makes 6 servings, 2 quiche cups per serving.

Calories 224, Total Fat 10.5g, Protein 18g, Carbohydrates 11g, Fiber 2.5g.

Ingredients: 

• 1–1/4 cup FlapJacked Buttermilk Protein Pancake & Baking Mix*

• 1/2 cup water

• 1 tbsp olive oil

• 1/2 cup white mushrooms (chopped)

• 1/4 cup diced red onion

• 2 cups (fresh) baby spinach leaves

• 4 eggs +4 egg whites

• 1/4 cup almond milk

• 6 pieces turkey bacon, cooked & chopped

• 1/3 cup shredded Swiss cheese

• salt & pepper to taste

• Instructions: 

• Put FlapJacked mix and seasoning in a bowl and whisk together. Add in water and stir until you have a thick, sticky dough. Place in the refrigerator.

• Place a large skillet over medium heat.

• Add the oil, mushrooms, onion, and season to taste with salt and pepper. Cook until onion are soft and the mushrooms are dry and lightly browned (10 minutes.)

• Add in spinach, stir and remove from heat (until slightly wilted). Set aside to cool slightly.

• Remove the dough from the refrigerator and cut into 12 equal pieces.

• Lightly coat a 12-cup nonstick muffin pan with nonstick cooking spray.

• Heat oven to 375˚F. Press and flatten each piece of dough against the rim of the cups of the muffin tin (the dough should fill out about half of the cup) and set aside.

• Whisk the eggs, egg whites, milk, and a pinch of salt and pepper until well combined. Stir in the cheese and chopped bacon, followed by the mushroom, onion and spinach mixture.

• Pour the egg mixture evenly between the muffin tins, filling each about halfway.

• Place in the oven and bake for about 20 minutes (until quiches are golden brown on top and set in the middle).

• Remove from the oven and let the pan cool for 10 minutes. Serve and ENJOY!

High Protein Oatmeal

*Serves 1

Per Serving: Calories 318, Carbs 36g, Protein 32g, Total Fat 6.5g, Fiber 7g

Ingredients: 

• 1 pkt or scoop vanilla Unjury Protein Powder*

• 1/2 cup Quaker Oats

• 3/4 cup unsweetened almond milk

• 2 tbsp PB2 Peanut Butter

• 1/2 tbsp cinnamon

Instructions: 

• Mix all ingredients except milk in a microwave safe bowl.

• Stir in almond milk and heat for 1:30 to 2:00 minutes in the microwave.

Dutch Baby Protein Pancakes

*Serves 4

Per Serving: Calories 235, Protein 17g, Total Fat 10g, Carbs 15g, Fiber 2.5g

Ingredients: 

• 1 cup Buttermilk FlapJacked Protein Pancake & Baking Mix

• 3 eggs

• 2/3 cup Fair Life 2% milk

• 1 tbsp splenda

• ¼ tsp salt

• ½ tsp vanilla extract

• 2 tbsp butter

• Walden Farms Fruit Spread/Syrup*

Instructions: 

• Pre-heat oven to 425˚and set cast iron skillet inside to warm up.

• Combine pancake mix, eggs, milk, splenda, salt, vanilla in a blender. 

• Blend until combined, creating a smooth and thin batter.

• Take iron skillet out of oven. Add butter, allowing to melt and coat the skillet. 

• Once coated, pour batter into skillet and put back into the oven. Bake for 18-25 minutes or until the edges are golden and puffed, and the center is cooked through. 

• Top to your hearts desire, top with your favorite Walden Farms Fruit Spread or Syrup. 

Microwave Egg & Veggie Sandwich

*Serves 1

Per Serving: Calories 317, Protein 46g, Total Fat 9g, Carbs 26g, Fiber 12g

Ingredients: 

• 1 Healthy Grain Perfect 10 Bagel*

• 3/4 cup egg whites

• 10-15 fresh spinach leaves

• 1 oz Garlic & Herb Lisanatti Almond Cheese*

• 2 slices tomato

• 2 slices avocado

• salt & pepper

• hot sauce if desired

Instructions: 

• Toast bagel in the toaster. 

•  In a small bowl add egg whites and spinach leaves, season with salt & pepper. 

• Place in microwave for 1 minute 30 seconds, keeping an eye on the eggs so they don’t overflow.

• Smear cheese on toasted bagel and add slices of tomato. 

• Spoon egg out of bowl in a single patty and place on top of cheese and tomato, top with avocado.

• Season with hot sauce if desired.

Slow-Cooker Veggie Omelette

*Serves 4 

Per Serving: Calories 142, Protein 10g, Total Fat 7g, Carbs 8g, Fiber 1g

Ingredients: 

• 6 eggs

• 1/2- cup milk

• 1/4 teaspoon salt

• fresh ground pepper , to taste

• 1/8 teaspoon garlic powder , or to taste

• 1/8 teaspoon chili powder , or to taste

• 1 cup broccoli florets

• 1 red bell pepper , thinly sliced

• 1 small yellow onion , finely chopped

• 1 garlic clove , minced

• GARNISH OPTIONAL

• shredded cheese 2 tbsp (low-fat)

• chopped tomatoes

• chopped onions

• fresh parsley

Instructions: 

• Lightly grease the inside of the slow cooker/crock pot with cooking spray; set aside.

• In a large mixing bowl combine eggs, milk, salt, pepper, garlic powder and chili powder; using egg beaters or a whisk, beat the mixture until mixed and well combined.

• Add broccoli florets, sliced peppers, onions and garlic to the slow cooker; stir in the egg-mixture.

• Cover and cook on HIGH for 2 hours. Start checking at 1 hour 30 minutes. Omelette is done when eggs are set.

• Sprinkle with cheese and cover; let stand 2 to 3 minutes or until cheese is melted.

• Turn off the slow cooker.

• Cut the omelette into slices.

• Transfer to a serving plate.

• Garnish with chopped tomatoes, chopped onions and fresh parsley.

• Serve.

Chocolate Peanut Butter Waffles

*Serves 1 

Per Serving (1 waffle): Calories 285, Protein 25g, Total Fat 9.5g, Carbs 27g, Fiber 7g

Ingredients: 

• 1 container FlapJacked Chocolate Peanut Butter Mighty Muffin

• 2 tbsp PB2 Powdered Peanut Butter

• 1/3 cup + 1-2 tsp water (waffles)

• 2 tbsp water (peanut butter)

Instructions: 

• Preheat waffle iron.

• Remove sealed protective film from Mighty Muffin and pour into small mixing bowl.

• Add cold water to mix. It is best to use a measuring cup! Stir until well combined.

• Cook according to your waffle iron’s instructions.

• Meanwhile mix 2 tbsp. of PB2 with 1 tbsp. of water and stir until smooth.

• When waffles are completed top with peanut butter and enjoy!

Rainbow Pancakes

*Serves 4 

Per Serving(3 pancakes): Calories 68, Protein 7g, Total Fat 1g, Carbs 8g,

Ingredients: 

• 2 cups FlapJacked Buttermilk Pancake & Baking Mix

• 1 1/3 cups water

• 1 tsp vanilla extracts

• Food dye

• Top with Walden Farms syrups or fruit spreads

Instructions: 

• In a large bowl, whisk FlapJacked mix, water and vanilla until combined. Divide batter into 6 small mixing bowls.

• Stir a few drops of food dye into each bowl and continue adding drops until a vibrant color is achieved. Repeat until you have red, orange, yellow, green, blue and purple.

• Heat a nonstick frying pan or griddle over medium-low heat. Pour roughly 2 tablespoons of batter per pancake. Cook until the bubbles begin to pop.

• Flip and cook for an additional 45-60 seconds.

• Remove from pan and repeat until all the colors have been used. Stack the pancakes in the color order of a rainbow and enjoy!

Extra Cheesy Pepperoni Scramble

*Serves 1 

Per Serving: Calories 228, Protein 28g, Total Fat 4g, Carbs 20g, Fiber: 2g

Ingredients: 

• 1 slice fat free Mozzarella Cheese, shredded

• 1/4 cup diced tomatoes w/ Italian seasoning, drained.

• 9 slices of Turkey Pepperoni, chopped

• 1/2 cup Egg Whites International

• 1/8 tsp Oregano

• 1/8 tsp Garlic Powder

• Salt & Pepper to taste

Instructions: 

• Place a pan sprayed with non-stick cooking spray over MEDIUM heat; add egg whites, oregano, salt & pepper, garlic powder and pepperoni & scramble.

• When egg whites have began to set, add tomatoes and cheese; cook until eggs are completely set and serve immediately.

Spinach & Mushroom Egg White Frittata

*Serves 1 

Per Serving: Calories 147, Protein 29g, Total Fat 1g, Carbs 5g, Fiber 1.5g

Ingredients: 

• 2-3 brown mushrooms, sliced handful of fresh spinach

• 1 cup egg whites international

• kosher salt

• 2 large eggs

• 2 tablespoons grated parmesan cheese

• hot sauce if desired

Instructions: 

• Preheat the oven or toaster oven to broil. .

• Spray a 7-inch non-stick fry pan with cooking spray and heat on medium heat. Add the sliced mushrooms and cook for 2-3 minutes, turning once or twice.

• Add the fresh spinach and cook for 1-2 minutes or until the spinach has wilted. Whisk the egg whites in a bowl until light and frothy, add a pinch of kosher salt and pour into the mushroom and spinach mixture. Sprinkle with 1 tablespoon of the parmesan

• Let the eggs cook undisturbed until the edges of the egg whites start to cook through and turn a more solid white. Gently lift the edges of the egg whites and tilt the pan so the uncooked egg runs under the cooked part and cook for another minute

• Transfer the fry pan to the oven and broil for 2-3 minutes or until the eggs have puffed and have cooked through. Remove from the oven and sprinkle with the remaining parmesan cheese. Cut into wedges and serve with hot sauce if desired.

Chicken, Broccoli & Cheese Mini Egg Omelets

*Serves 2 

Per Serving (3 mini omelets): Calories 261, Protein 36g, Total Fat 10g, Carbs 4.5g

Ingredients: 

• 2 cups broccoli, florets

• 4 oz chicken breasts, cooked & shredded

• 1/2 egg whites international*

• 2 large eggs

• 1/8 cup cheddar cheese, shredded

• 1/8 cup mozzarella reduced fat cheese, shredded

• salt & pepper to taste

Instructions: 

• Preheat oven to 350°.

• team broccoli with a little water for about 6-7 minutes.

• When broccoli is cooked, crumble into smaller pieces and add salt and pepper. Mix well.

• Spray a standard size non-stick cupcake tin with cooking spray and spoon broccoli mixture & shredded chicken evenly into 6 tins.

• In a medium bowl, beat egg whites, eggs, & grated cheese.

• Pour into the greased tins over broccoli & chicken until a little more than 3/4 full.

• Top with grated cheddar and bake in the oven until cooked, about 20 minutes.