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!

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.

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.

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.

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.

Tuna & Egg Stuffed Tomatoes


Recipe makes 8 servings, 1 tomato is one serving.  

Calories 75, Protein 9g, Total Fat 1.75g, Carbohydrates 3g.


  • 8 Tomatoes

  • 2 Hard-Boiled Eggs, Shelled and Chopped

  • 2 Cans of Albacore Tuna, Drained

  • 2 Tablespoons Fat-Free Mayonnaise

  • 4 Cloves of Garlic, Minced

  • 1/2 Cup Fresh Parsley, Chopped

  • Salt & Pepper, To Taste


  • Wash tomatoes, cut tops off using a serrated knife, and core and seed them; set aside.

  • Open tuna cans and drain. In a medium bowl, combine tuna, mayonnaise, garlic, parsley, and chopped hard-boiled eggs.

  • Stuff the tomatoes with the tuna mixture and garnish with a sprig of parsley.

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.

Kid Approved Breakfast Pizza


Recipe makes 4 servings.  

Calories 187, Protein 15g, Total Fat 8.5g, Carbohydrates 12.5g, Fiber 1g.


  • 4 Large Eggs

  • 2 Perfect 10 Bagels

  • 1 Cup Low-Fat Cheddar Cheese

  • 4 Slices Turkey Bacon, Cooked & Chopped

  • 1 Green Onion, Diced

  • Salt & Pepper, To Taste


  • Spray medium frying pan and preheat over medium heat.

  • In a bowl, whisk the eggs. Stir in salt and pepper to taste. Pour into pan. Scramble eggs lightly over medium heat until eggs are set.

  • On each bagel half, top with scrambled eggs, sprinkle with a tablespoon of cheese and turkey-bacon pieces. Place on cookie sheet and broil 3-5 minutes until cheese melts.

  • Top with onions and serve immediately.

Shirred Eggs w/ Marinara & Feta


Recipe makes 4 servings.  

Calories 166, Protein 11g, Total Fat 8g, Carbohydrates 15g, Fiber 5g.


  • 4 Alternative Bagelettes

  • 2 Teaspoons Extra-Virgin Oil

  • 4 Large Eggs

  • Salt & Pepper, To Taste

  • 1/2 Cup Low-Sodium Marinara Sauce

  • 4 Teaspoons Crumbled Feta Cheese

  • 2 Teaspoons Fresh Oregano, Chopped


  • Preheat oven to 375°F. Cut each bagel half into 4 pieces. Place bagel pieces on a sheet pan; bake at 375°F for 13 minutes or until browned and crisp.

  • Rub 1/2 teaspoon oil into each 4 (8-ounce) mini cocottes or ramekins. Divide bread cubes among cocottes and crack one egg into each.

  • Season each egg with a dash of salt & pepper. Spoon 1 tablespoon marinara into each. Sprinkle each with 1 teaspoon feta.

  • Place cocottes in oven; bake at 375°F for 12 minutes or until whites are set. Sprinkle with oregano. Drizzle with additional oil, if desired.

Summer Veggie Omelet


Recipe makes 1 omelet.  

Calories 281, Protein 25g, Total Fat 10g, Carbohydrates 25g, Fiber 4g.


  • Cooking Spray

  • 2/3 Cup Frozen Whole-Kernel Corn, Thawed

  • 1/2 Cup Chopped Zucchini

  • 3 Tablespoons Chopped Green Onions

  • 1/4 Teaspoon Salt, Divided

  • 2 Tablespoons Water

  • 1/4 Teaspoon Black Pepper

  • 3 Large Egg Whites

  • 1 Large Egg

  • 2 Tablespoons Shredded Smoked Gouda Cheese


  • Heat a small saucepan over medium-high heat. Coat pan with cooking spray. Add corn, zucchini, onions, and 1/8 teaspoon salt to pan; saute 4 minutes or until vegetables are crisp-tender. Remove from heat.

  • Heat a 10-inch nonstick skillet over medium-high heat. Combine 1/8 teaspoon salt, water, pepper, egg whites, and egg; stirring well with a whisk. Coat pan with cooking spray. Pour egg mixture into pan; cook until edges begin to set (about 2 minutes). Gently lift the edges of omelet with a spatula, tilting pan to allow uncooked egg mixture to come in contact with pan.

  • Spoon corn mixture onto half of omelet; sprinkle corn mixture with cheese. Loosen omelet with a spatula, and fold in half over corn mixture. Cook 2 minutes or until the cheese melts. Carefully slide omelet onto a plate and enjoy!