Sweet Treats

These are an awesome little sweet treat with a cup of coffee and they won’t wreck your nutrition! 🙌 Kid friendly too-your kids or grandkids will love making these for you and they are a delicious and lower sugar (higher protein!) way to enjoy a sweet treat in the morning. Save this recipe and message me if you’d like to order some protein to make these! ⁣ Ingredients:⁣ 🔹 1 cup kodiak pancake & waffle mix 🔹 ½ cup unsweetened apple sauce 🔹 1/4 cup unsweetened almond milk

Good news, friends! Eating healthy doesn't mean you have to give up your favorite comfort foods. Take muffins, for instance. Everyone loves a good one, but that traditional blueberry muffin you often grab alongside your morning coffee or tea? It's usually loaded with sugar and calories (I'm talking 350+ cals for ONE muffin!), sending your blood sugar soaring and leaving you with an energy crash just a couple of hours later. No more! Give this quick and easy recipe a try inste

Looking for a sweet treat that won't derail your healthy eating goals? I've got you covered! This super easy sugar-free peanut butter yogurt dip is not only incredibly creamy and delicious, but it's also packed with protein thanks to the Greek yogurt and peanut butter powder. Get ready to whip up a guilt-free indulgence perfect for dipping your favorite fruits or enjoying by the spoonful! Ingredients: 1 (1 oz) package sugar-free vanilla instant pudding mix (cheesecake or work

Light, moist, and packed with flavor — these healthy banana muffins are a guilt-free twist on a classic favorite, with only 124 calories and 5g of protein each!

Sometimes you just need a little something sweet. These poppable snacks are the perfect calorie controlled way to enjoy a treat without going overboard! You'll see many of these recipes on the internet but most of the time they are loaded with peanut butter (delicious but high calorie in the typical amounts), honey (straight sugar!), and chocolate chips. This version uses less peanut butter, stevia sweetened white chocolate chips, allulose syrup (delish and less sugar!) and a

Two of the things most people struggle to get enough of in their diet are protein and fiber! Give this high protein, high fiber snack a try next time you want a little treat or need a make ahead grab and go option for busy mornings or in between meals! INGREDIENTS: ~2 TBSP Chia Seeds ~1 Cup Unsweetened Almond Milk ~1T Granulated Monk Fruit (or more to taste) ~1T Maple Allulose Syrup (or more monk fruit) ~1/2oz freeze dried strawberries or raspberries ~2oz mixed berries (ras

⁣ I get “I’m just not hungry in the morning” a lot from my clients. Stomaching a full breakfast with eggs and the like it’s isn’t everybody’s jam and I totally get that! Having something light that you can grab & go or snack on throughout the morning can make breakfast feel much more doable! This chia pudding is exactly that and it can be made dairy (and gluten) free as well if you’d like! This meal (or snack) is creamy, light, a touch sweet, and can be adjusted for preferenc

This recipe came about as a desire to get my toddler to eat some other form of muffin besides the ones I’ve been making her since she was one. Variety is the spice of life right?! I had some blueberries that needed to be used up in the fridge and she loooooves the Oikos triple zero berry yogurt so I thought I’d throw some of that in there too and see how they turned out! I think these are a winner and they are definitely macro friendly! Serve with a schmear of grass-fed butte

In a hurry in the mornings and need a super nutrient dense grab n go breakfast?! ⁣ ⁣ I’ve got you. 👊⁣ ⁣ Here’s the quick n dirty recipe then we’ll chat about the ingredients: ⁣ ⁣ 🔹Set a pint mason jar on a food scale and zero it out. ⁣ 🔹Add 30g of oats, 1tsp/5g chia seeds, 1 tablespoon ground flax seed, a squirt of liquid stevia (optional), and 1/2 cup of unsweetened almond milk (or other milk of choice). ⁣ 🔹Put lid on and shake. ⁣ 🔹Take a heaping 1/2 cup of (about 120g)

I am sucker for all things chocolate peppermint. There’s something about rich chocolate and the slight bite of the peppermint that I just can’t get enough of. Unfortunately most chocolate peppermint goodies are calorie bombs so of course I had to work my magic to lighten up a fun and wintery treat! With under 250 calories a piece you can enjoy this as a treat with a cup of coffee in the morning or an afternoon snack with a cup of tea. The “secret” ingredient in this chocolate

👉Ingredients👈 🔹 3/4 scoop UMP chocolate protein 🔹1T coconut flour 🔹 1T + 1t unsweetened cocoa powder 🔹 1T Powdered Peanut Butter 🔹 1/2 Serving Lily’s Stevia Choc Chips 🔹 Sea salt 🔹 Almond milk 🔹 Sweetener of choice (I used 1T monk fruit) . 👉Directions👈 ✅ Combine first four ingredients ✅ Add almond milk until batter like consistency is reached (about 1/3 cup but will depend on the type of protein used) ✅ Mix in sweetener of choice to taste ✅ Sprinkle or mix

These are an awesome little sweet treat with a cup of coffee and they won’t wreck your nutrition! 🙌 Save this recipe and message me if you’d like to order some protein to make these! ⁣ Ingredients:⁣ 🔹 1 cup birch benders paleo baking mix ⁣(@costco ) 🔹 1/3 cup plus 2T unsweetened apple sauce ⁣ 🔹 1/4 cup unsweetened almond milk⁣ 🔹 1/4 cup sunbutter ⁣ 🔹 1 scoop @beverlyinternational graham cracker UMP⁣ 🔹 1/2tsp Cinnamon⁣ 🔹 1/2tsp vanilla extract ⁣ ⁣ Topping:⁣ 🔹 Sprink

A good mix of protein, carbs, and fat, these energy balls are a nice little treat or snack when you are looking for something sweet. I love to have a couple with a cup of coffee or pop a few for a little pre-workout energy when you don’t want or have time for a meal. ⁣ ⁣ INGREDIENTS: ⁣ 🔹 1/2 cup quick oats⁣ 🔹 1/4 cup old fashioned oats⁣ 🔹 3 servings Lily’s stevia sweetened chocolate chips ⁣ 🔹 1/4 plus 2 tablespoons unsweetened applesauce⁣ 🔹 5 tablespoons peanut butter (o

There are few things more delicious and comforting than a warm slice of banana bread with butter. ⁣🍌🧈 Unfortunately, banana bread isn’t what I would consider “heathy” or something to eat when you’re counting calories but this lightened up version does not disappoint! We started with Martha Stewarts “Best” banana bread recipe and made some tweaks to lighten it up significantly. ⁣ ⁣ The original recipe is around 400 calories for 1/8 loaf and this lightened up version clocks i

f you are always in a hurry in the morning, tend to skip breakfast, or you hit the local Starbucks drive-thru you have got to give this super quick and simple make-ahead breakfast a try! 🙌 ⁣ ⁣ Oatmeal is a favorite breakfast for many people but it’s higher in carbs and doesn’t have much protein. With the addition of Greek yogurt this recipe has a decent dose of protein to start your day! ⁣ ⁣ INGREDIENTS⁣ 🔹 30g oats⁣ 🔹 1/2 cup unsweetened almond milk⁣ 🔹 1/2 tablesp

Everyone loves a good muffin!! Unfortunately the traditional blueberry muffin from your favorite coffee shop can easily run you 400+ calories and send your blood sugar soaring and your energy crashing a couple hours later. 👎 Give this quick and easy recipe a try. These are kiddo tested and freeze well so it’s easy to make a couple of batches and have them on hand for a quick snack or breakfast on the go with a protein coffee or smoothie!😋⁣ ⁣ Save this recipe and tag a frien

So anybody that knows me knows I ❤️ going to get ☕️There is just something about going and treating myself that I really enjoy-it’s a form of self care for me. 💆🏻‍♀️ But on that note, it’s a very expensive form of self care 😂 if you go frequently and your drink is over $5! ⁣ I have become obsessed with @starbucks iced brown sugar oatmilk shaken espresso. It’s dairy free, a little sweet (I order it with less syrup), and the perfect pick me up! However, its pricey ($5.45 for

It’s getting warmer out so I like something cold and refreshing in the AM and this drink hits the spot-I look forward to it EVERY morning! It’s absolutely delicious, gets my day started out with a good kick of protein and gives me the energy to hit it hard all morning! 👊☕️ ⁣ ⁣ ⚡️Ingredients⚡️⁣ 🔹 3/4 cup unsweetened almond milk (or other non dairy milk)⁣ 🔹 1/4 cup cold water⁣ 🔹 2 ice cubes⁣ 🔹 1/2 cup coffee concentrate (I love the Simple truth organic toasted coco

I have a major sweet tooth so not a day goes by that I don’t have a little something sweet before bed. 🌙 My go-to is usually a protein bar but I like to change it up and this is a yummy treat that definitely satisfies while delivering a good dose of protein. 💪 Casein protein is great to have before bed as it is slower to digest and helps your muscles recover and repair while you 😴! ⁣ ⁣ INGREDIENTS:⁣ 🔹3/4 scoop (24g) @beverlyinternational graham cracker UMP ⁣ 🔹1/8 tsp cin

Pancakes are one of my favorite breakfast foods but I rarely eat them because that many carbs and that much sugar usually leave me feeling low energy and gross the rest of the day. These protein pancakes are to the rescue!! They use my all-time favorite protein @beverlyinternational UMP and pack a punch of 35g protein for the whole stack! I’d love to know if you give these a try! ⁣ ⁣ 🥞INGREDIENTS🥞 ⁣ 🔹20g oat flour ⁣ 🔹25g UMP Protein (vanilla or graham cracker will work) ⁣

Okay, I have to admit, I think you all who are obsessed with all things pumpkin when it is still 80+ degrees outside are a little crazy! 😜I love all things summer, sweat, and hot! 🥵 I don’t get fired up about the fall like a lot of people. However, I do love to use pumpkin purée in recipes because it’s high in beta carotene, fiber, potassium, and vitamin C! I’m not a huge fan of pumpkin spice so I chose to use cinnamon in this recipe, but you can sub out the cinnamon for pu

Ingredients: 1 cup Peanut Butter or Sun Butter 46g or 3Tbsp Egg White 3 scoops or 33g vanilla collagen protein (I use this brand) 2 tsp Vanilla Extract 1/4 cup Coconut Flour (this brand is organic and awesome!) 1/2 tsp liquid stevia (optional) Directions: Preheat oven to 350 degrees. Add all ingredients to a medium sized mixing bowl and stir to combine. Once mixed well, use a medium spoon to spoon out the dough and roll into 19 balls (about an inch in diameter) and place o

I’ve kinda been a health and nutrition nut for the last 10 years or so but over the years my mindset in regards to food, fuel, and what “works” has really evolved for me and a lot of my clients. The past 7 months have ben totally new and uncharted territory for me though-I’m growing a little one! So…that meant for me something my body has never gone through before and it’s not just about me anymore, I am growing a human and what I put in my body can directly impact the healt

A high protein, low sugar, and guilt free version of the popular Chick-Fil-a dessert Ingredients: 1/2 cup Low Cow Lite or Halo Top Vanilla Ice cream 2/3 scoop angel food UMP protein powder 1/2 cup unsweetened vanilla almond cashew blend milk 1/8-1/4 tsp. peppermint extract 6-8 ice cubes 2 drops red food coloring (optional but festive!) 10g Lilly's Dark Chocolate Stevia Baking Chips 1/4 candy cane (crushed) 1 serving fat free reddi-whip Directions: Place first 6 ingredients in

A fun and quick recipe to throw together for you or with your kiddos if you want a little something sweet at night made with beneficial fats and is very low in sugar. You can change up the flavor by adding different berries (blueberries, blackberries, raspberries, etc.) Frozen Berry Bites Prep time: 5 mins Cook time: 1 hour Total time: 1 hour 5 mins Serves: 16 A refreshing and delicious way to increase your healthy fats and satisfy your sweet tooth! Ingredients ¼ cup

I love all things pumpkin…except all of the high sugar calorie bomb items that you can get from coffee houses and bakeries this time of year. Pumpkin itself is an extremely healthy food. It’s when you mix a bunch of sugar and nutrient depleted flour to the mix that you run into a waistline busting issue. Pumpkin is high in fiber, beta-carotene, and potassium (more than a banana in a single cup!), just to name of a few of the benefits. If you eat breakfast, this is a quick

I can’t use the same name, but these are my much healthier version of the very popular Girl Scout Thin Mints® Cookie. Everyone seems to be obsessed with these cookies. After searching their website for quite a while, I found the ingredients to these little “gems.” No wonder they publish them in a very inconspicuous place: Enriched flour (wheat flour, niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid), sugar, vegetable shortening (palm and/or partially hydr