Pumpkin Spice Doughnuts


*Serves 6

Per Serving (2 doughnuts): Calories 108, Protein 10g, Total Fat 2.5g, Carbs 15g, Fiber 3g



  • Preheat oven to 350° F.

  • Combine the FlapJacked mix, pumpkin pie spice, baking powder and truvia into a small bowl.

  • In another (medium) bowl, combine almond milk, egg and pumpkin puree.

  • Use a spoon to dollop batter into a greased doughnut pan(s). Batter should fill doughnut pan to the center, but don't cover the center. (You should have enough batter for 12 doughnuts.)

  • Bake for 12-14 minutes. Allow to cool for just a moment while you mix the truvia and cinnamon and place in a large resealable bag. Shake each doughnut in the sugar, tap off excess.

  • You will not use all of the sugar mixture- but extra helps coat the doughnuts easier. ENJOY!

Easy Savory Crepes


Recipe makes 4 servings, 2 crepes per serving.

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


  • 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.


  • 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

High Protein Oatmeal

*Serves 1

Per Serving: Calories 176.5, Carbs 12g, Protein 27g, Total Fat 3g, Fiber 4g


  • 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


  • 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


  • 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*


  • 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


  • 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


  • 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


  • 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


  • shredded cheese 2 tbsp (low-fat)

  • chopped tomatoes

  • chopped onions

  • fresh parsley


  • 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


  • 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)



  • 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,


  • 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


  • 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!

Blueberry Yogurt Parfait


*Serves 4

Per Serving: Calories 132, Protein 15g, Total Fat 0.5g, Carbs 15.5g


  • 1/2 cup fresh blueberries

  • 3/4 cup non-fat blueberry Greek yogurt

  • 2 cups non-fat plain Greek yoghurt

  • 6 tbsp Walden Farms blueberry fruit spread

  • 4 honey graham crackers sheets


  • First pulse the graham crackers in a food processor until crumbly.

  • In a glass cup, layer blueberry yogurt, graham cracker crumbs, plain yogurt, blueberry fruit spread, plain yogurt and graham crackers until filled to the rim.

  • Top with fresh blueberries and serve!

Extra Cheesy Pepperoni Scramble

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*Serves 1 

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


  • 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


  • 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


  • 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


  • 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.

Vanilla frosted doughnuts w/ sprinkles


*Serves 8 

Per Serving (2 doughnuts): Calories 184, Protein 20g, Total Fat 4g, Carbs 19g



  • Preheat oven to 350°.

  • Whisk all ingredients in large mixing bowl until well combined.Pour batter evenly into greased doughnut pan, you will have enough batter to make a few more doughnuts.

  • Bake for 12-15 minutes until golden and beautiful.

  • While doughnuts are baking, make the glaze. Mix together yogurt and protein powder in a small bowl until well combined.

  • Remove from oven and set on cooling rack for a few minutes. Spread glaze on donuts and top with sprinkles. Enjoy!

Chicken, Broccoli & Cheese Mini Egg Omelets

chicken, broccoli omelets.png

*Serves 2 

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


  • 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


  • 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.

Breakfast Pizzas


Recipe makes 8 servings, one pizza is one serving.  

Calories 176, Protein 17.8g, Total Fat 7g, Carbohydrates 11.5g.


  • 4 Perfect 10 Bagels, Halved

  • Olive Oil

  • 8 Tomato Slices

  • 4 Hard Boiled Eggs, Sliced

  • 4 Tablespoons Mozzarella, Grated

  • Oregano (to taste)

  • Salt (to taste)


  • Toast bagel halves and place on a cookie sheet.

  • Drizzle each with olive oil, then layer on tomato slices, hard-boiled egg slices (half an egg each), and a little grated mozzarella. Sprinkle with oregano and salt.

  • Broil 5 minutes or until the cheese melts.

Vanilla Blueberry Pancakes


Recipe makes approximately 4 pancakes.  

Per Recipe: Calories 249, Protein 37g, Total Fat 3g, Carbohydrates 21g, Fiber 1g.



  • In a mixing bowl, combine the pudding and pancake mixes; add egg whites, blueberries (thaw first if frozen) and water; stir until combined.

  • Coat a pan with nonstick cooking spray and place over medium-high heat.

  • Spoon 1/4 of the batter into pan, cook until slightly browned then flip to cook the other side. Repeat with rest of batter.

  • Enjoy with Walden Farms Calorie Free Pancake Syrup

Low Fat Frittata w/ Smoked Salmon


Recipe makes 8 servings, one serving is 1/8 of frittata.  

Calories 96, Protein 10g, Total Fat 1g, Carbohydrates 2g, Fiber 0.5g.


  • 2 Teaspoons Extra-Virgin Olive Oil

  • 6 Green Onions, Trimmed and Coarsely Chopped

  • 6 Egg Whites

  • 4 Whole Eggs

  • 1/2 Teaspoon Dried Tarragon or 1 1/2 Teaspoon Fresh, Minced

  • 1/4 Cup Cold Water

  • 2 Ounces Thinly Sliced Smoked Salmon, Cut Into 1/2 -inch Wide Pieces

  • 1/2 Chopped Fresh Basil, Arugula, or Spinach (for garnish)

  • Salt and Black Pepper, To Taste


  • Preheat oven to 350°F.

  • Heat heavy 8-inch oven proof saute pan over medium-heat for 1 minute. Mist bottom of pan with cooking spray. Add oil and heat 20 seconds.

  • Add green onions and saute, stirring periodically, until soft; about 30 seconds.

  • Whisk egg whites, eggs, tarragon, water, salt and black pepper in a medium bowl.

  • Pour mixture into pan and lay salmon pieces on top. Cook, stirring periodically, about 2 minutes.

  • Transfer to oven and cook until firm, golden, and puffed, about 6 to 8 minutes.

  • Remove from oven and gently slide frittata onto warm serving platter. Garnish with fresh basil, arugula, or spinach if desired.

Tex-Mex Breakfast Sandwich


Recipe makes 1 serving.  

Calories 326, Protein 30g, Total Fat 8g, Carbohydrates 28g, Fiber 5g.


  • 2 Large Egg Whites

  • 2 Tablespoons Reduced-Fat Shredded Sharp Cheddar Cheese

  • 1 Healthy Grain Perfect 10 Bagel, Toasted

  • 2 Slices Avocado, (about 1/2 ounce)

  • 4 Teaspoon Jarred Chunky Salsa


  • Coat a small nonstick skillet with cooking spray and heat over medium-high heat.

  • Stir in the egg whites and cheese, cook 2 minutes per side

  • Place the eggs on the bottom half of the bagel

  • Top with the avocado slices and salsa, then replace the top of the bagel.

Spring Veggie & Egg Coffee Cup Scramble


 Calories 135, Protein 13g, Total Fat 6g, Carbohydrates 5.5g.


  • 1 Large Egg

  • 1 Large Egg White

  • 1 Cup Baby Spinach

  • 1 Tablespoon Parmesan Cheese, Grated

  • 1/2 Cup Grape Tomatoes, Halved

  • 1 Tablespoon Scallions, Sliced


  • In microwave-safe cup, stir together eggs and spinach. Microwave 45 seconds and stir; sprinkle with cheese. Microwave until eggs are set but still creamy, about 15 seconds. Sprinkle with tomatoes and scallions.

Crustless Smoked Turkey & Spinach Quiche


Recipe makes 8 servings, 1/8 of quiche is one serving.  

Calories 152, Protein 14.2g, Total Fat 5.1g, Carbohydrates 11.2g, Fiber 0.5g.


  • Cooking Spray

  • 3/4 Cup (about 4 o) Smoked Turkey Ham, Cubed

  • 1/2 Cup Onion, Chopped

  • 1/8 Teaspoon Freshly Ground Black Pepper

  • 3/4 Cup (3 oz) Shredded Swiss Cheese, Divided

  • 1 Cup Fresh Baby Spinach Leaves

  • 1 Cup Fat-Free Cottage Cheese

  • 1/2 Cup Fat-Free Evaporated Milk

  • 1/4 Cup Shredded, Reduced-Fat Cheddar Cheese

  • 2 Large Eggs

  • 2 Large Egg Whites

  • 1/2 Cup All-Purpose Flour

  • 1 Teaspoon Baking Powder


  • Preheat oven to 350°.

  • Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add ham, onion, and pepper to pan; saute 4 minutes or until ham is lightly browned.

  • Sprinkle 1/4 cup shredded swiss cheese in a 9-inch pie plate coated with cooking spray. Top with ham mixture.

  • Combine remaining 1/2 cup swiss cheese, spinach, and next 5 ingredients (through egg whites) in a large bowl; stir with a whisk.

  • Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and baking powder in a small bowl, stirring with a whisk. Add flour mixture to egg mixture, stirring with a whisk until blended. Pour egg mixture over ham mixture. Bake at 350° for 45 minutes or until a knife inserted in center of quiche comes out clean.