I’m a busy wife and mom with a full-time job. I know how important it is to get something together quickly! Here are my favorite breakfast options. With my breakfast, I enjoy 16 oz of coffee with a few packets of Equal and a single International Delight caramel creamer (30-35 calories total).
Pumpkin Freezer Muffins
Before I had to go gluten-free, I used to love a pumpkin muffin with 1 tbsp of peanut butter! Now, I make these for my husband for his breakfasts.
Mix up 1 can pumpkin, 1 egg, 1.25c rolled oats (NOT instant), 1.5c flour (whole wheat works great), 2 tsp baking soda, 2 tsp baking powder, 1/2c sweetener of choice (I like Splenda), 1 small container (half a cup) of unsweetened applesauce, 3/4c almond milk (or milk of choice)
Bake at 400 for 19 minutes. Each muffin has 131 calories, 5g protein, and 5g fiber. Freeze muffins individually, then stick them in a bag. These will keep up to 2 months in the freezer, and you can reheat one whenever you want a quick snack!
Makes 12 muffins.
Spinach Protein Shake
In your blender, cram 1c almond milk (40 calories), 4c organic spinach (40 calories), 1 frozen banana (105 calories), 1 scoop of protein powder (140 calories), 1c cold water. Blend it all up – yum!
Homemade Protein Bars
Mix up 4 scoops protein powder of choice, 5 tbsp peanut butter (I use PB2), 3/4c almond milk, and 2 cups of rolled oats. I use my Kitchenaid mixer, as the “dough” gets pretty sticky. Spray two pieces of parchment paper with non-stick cooking spray. Put “dough” between the sheets and roll it out to desired thickness. Cut into 8 bars.
I use Bob’s Red Mill gluten-free oats, PB2 powdered peanut butter, 100% Whey Muscle Milk from Costco, and Blue Diamond unsweetened almond milk. Each bar has 184 calories, 19g protein, 4g fat, 19g carbs, and 4g fiber.
Banana Freezer Muffins
Mash up 2 ripe bananas. In a separate bowl, soak 2 tbsp chia seeds in 2 tbsp water for 15 minutes. Mix chia gel and mashed bananas with 1 small container of unsweetened applesauce (or half a cup), 1 cup rolled oats, 3/4c almond milk, 1/2c sweetener of choice (I use Splenda), 1.5c flour, 2 tsp baking powder, and 2 tsp baking soda.
Bake at 400 for 19 minutes. Each has 129 calories, 5g protein, and 5g fiber. These freeze just as well as the pumpkin muffins above!
Makes 12 muffins.