Breakfast Recipes


Egg White Muffin Cups


2 ½ cup, egg white
¼ cup, plain greek yogurt
4 cups, baby spinach
¼ cup, fresh green onion - chopped
1 tsp, ground dried oregano
¼ tsp, sea salt - fine
1 T, avocado oil
½ cup, low fat mozzarella cheese

Preheat the oven to 375 degrees. Spray a 12-cup non-stick muffin pan with olive oil. In a large bowl, stir together all of the ingredients except for cheese (eggs, yogurt, spinach, green onion, oregano, and salt).
Add the ingredients into the muffin pan. Sprinkle the cheese on top.
Place the muffin pan into the center of the oven for 25 minutes or until the eggs have set and the top is golden. Remove from the pan and serve!
Add chicken or ground turkey for extra protein!

Nutritional Info Per Serving (2 muffins)
Calories: 105; Protein: 15 g; Carbs: 3 g; Fat: 3 g

Pumpkin Protein Energy Bites


1 cup pumpkin puree
1.2 cup almond butter
2 tsp cinnamon  
1 tsp nutmeg 
1 cup quinoa flakes 
1/4 cup rolled oats
1.5 scoop vanilla protein powder (I used About Time Protein Powder) 


In a blender mix together pumpkin puree, almond butter, cinnamon, nutmeg and protein powder.
Mix for three minutes, then slowly add quinoa and rolled oats. 

Roll dough material into individual bite size balls. Place die size balls on cookie sheet with parchment paper. 

Place in refrigerator for 30 mins. Enjoy then or freeze and save for weeks! 

Nutritional Information Per Serving: One Protein Ball

Calories: 135 Carbs: 20g Fat: 2g Protein: 10g

Energy Bars


1 cup bran flakes cereal
1/4 cup wheat bran
1/4 cup wheat germ
1 1/2 teaspoons grated orange peel
1/4 cup orange juice
1 cup mixed dried fruit, chopped
1 egg, beaten
1/4 cup vegetable oil
1/2 cup unsweetened applesauce
1/2 cup honey
1/3 cup non‐fat dry milk powder
3/4 cup whole wheat flour
3/4 cup all‐purpose flour
1/4 teaspoon baking soda

Preheat oven to 350° F. Lightly grease a 13 x 9 x 2‐inch pan.

In medium bowl, combine cereal, bran, wheat germ, orange peel, orange juice, dried fruit, egg, oil, applesauce, honey, and dry milk powder; blend well. Let sit 5 minutes.

In large bowl, stir together whole wheat flour, all‐purpose flour and soda. Stir in the first mixture and mix until all ingredients are combined.

Spread batter evenly in pan. Bake 15 to 17 minutes or until golden. Cool and enjoy!

Nutritional Information Per Serving

Calories: 133 Protein: 3g Carbs: 24g Fat:3g

Paleo Ground Turkey Hash


2 tbsp, Olive Oil
1 oz, Red Onion- Diced
2 clove, Garlic
1 lb, Ground Turkey
1/2 tsp, Dried Cilantro
1/4 tsp (1.8 g), Spices, oregano, dried
1/4 tsp, Red Pepper Flake
1/5 cup, Sautéed Kale 
2 cup, Yellow Onion, Diced
1 tbsp (2 g), Diced Green Peppers
1 tbsp, Parsley, fresh
3 large, Egg

 Start by heating a skillet with 1 tbsp olive oil on high heat. 

Sauté the red and yellow onion, with the green peppers for 2-4 minutes, until brown.

Add the turkey and sauté with red pepper flakes, oregano, and garlic for 6-8 minutes.

In a separate pan heat the remainder 1 tbsp of olive oil and fry 3 eggs in the skillet.

Serve the turkey hash, add fried egg and parsley atop each serving.


Nutritional Information Per Serving

Serving Size ( per 1 serving): Calories: 340  Fat: 20g  Carbs: 12g Protein: 29g

4 Ingredient Protein Pancakes
2 large Eggs
1 tsp, Baking powder
5 Tbsp(s), Almond Milk - Vanilla - Unsweetened
1  scoop About Time Vanilla Protein Powder
Optional Berries and Almond Butter Topping

 In a large bowl mix together eggs, almond milk baking powder and protein powder. Pour batter onto pan and let cook for 4 minutes on each side (until bubbles appear). Enjoy!  

Nutritional Information Per Serving

Serving Size (2 pancakes): Calories: 117  Fat: 4g  Carbs: 1g Protein: 12g 

Berry Chocolate Overnight Oats


1 cup rolled oats
3 tablespoons unsweetened cocoa powder
1/4 cup nonfat plain Greek yogurt
1 1/4 cups vanilla unsweetened almond milk
1 tablespoon sugar free maple syrup
1 tablespoon almond butter
1/4 cup walnuts
4 large strawberries


Place all ingredients, except strawberries, in a mason jar and mix together. Cover and place in the fridge overnight. The next morning chop strawberries and eat cold. Serves 2.




Nutritional Information:

Calories: 368  Protein: 15g Carbs: 39g Fat: 20g





Egg White Scramble


1 tablespoon extra virgin olive oil
4 egg whites
1/4 cup of sliced mushrooms
1 cup of fresh spinach
1/4 red pepper


Heat oil in a skillet over medium heat. Add vegetables and cook for 1 minute. Add egg whites and cook until desired doneness is achieved. Serves 1.


Nutrition Information:

Calories: 218  Protein: 17g Carbs: 5g Fat: 15g



Pumpkin Spice Protein Pancakes

½ cup rolled oats
¼ cup plain Greek yogurt
¼ cup pumpkin puree
1 egg white
1 teaspoon pumpkin pie spice
3 tablespoons unsweetened vanilla almond milk
½ teaspoon baking powder

Directions: Preheat a skillet over medium heat and spray with cooking spray. Blend oats until they become a fine flour. Add the rest of the ingredients, except baking powder, and blend until smooth. Add baking powder and blend, just to combine. Use a ¼ measuring cup to scoop batter out of blender and pour onto skillet. Cook until the edges are brown and you start to see bubbles. Flip the pancakes and cook for about 2 minutes. Continue until all of the batter is gone. Serve warm with a tablespoon of almond butter or sugar free maple syrup. Serves 1.

Nutritional Information:
Calories: 229 Protein: 14g Carbs: 36g Fat: 4g

Egg White Breakfast Wrap

4 egg whites
1/4 red pepper, chopped
1/4 yellow pepper, chopped
1/4 red onion, chopped
1/2 cup spinach, chopped
1/4 avocado, mashed
1 whole wheat tortilla
Optional topping, salsa


Spray skillet with non-stick cooking spray, saute vegetables over medium high heat until soft, add egg whites. Spread avocado onto tortilla (warmed if desired) and add egg mixture on top. Roll up tortilla and enjoy!

Nutritional Information:
Calories: 308  Protein: 13g  Carbs: 36g  Fat: 8g  

Cinnamon Vanilla French Toast

1 egg
3 egg whites
1 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
1/4 cup skim milk
4 slices Dave's Killer Bread
Optional toppings - mixed berries or sugar free syrup

Directions: Beat together egg, vanilla, and cinnamon. Add in skim milk and stir to combine. Soak bread in egg mixture for 2-3 minutes. While bread is soaking, preheat a skillet over medium heat. Spray skillet with cooking spray and cook bread until browned on both sides. Top with mixed berries or sugar free syrup. 
Serves 4

Nutrition Information: 
Calories: 149  Protein: 11g  Carbs: 18g  Fat: 3g
Egg White Frittata

2 cups egg whites
3 tablespoons fat free half and half
1 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme
2 tablespoons extra virgin olive oil
1 red bell pepper, diced
1 orange pepper, diced
1 cup mushrooms, chopped
2 cups baby spinach, roughly chopped, plus extra for garnish
1/2 cup sun dried tomatoes, chopped
3 scallions, diced
OPTIONAL: sliced avocado for garnish

Directions: Preheat oven to 400F. Whisk egg whites, half and half, and spices in a medium bowl until frothy. Heat oil in a cast-iron or ovenproof skillet. Add bell peppers and mushrooms and cook over medium heat until softened. Add spinach and sun-dried tomatoes and cook until spinach is wilted. Add scallions and stir to combine. Pour in egg white mixture. Stir constantly until you start to see bits of cooked egg. Let sit until the bottom begins to set. Place skillet in preheated oven and cook for 10-12 minutes, until the top is browned and the frittata is set in the middle. Let cool for about five minutes and top with spinach or sliced avocado. 

Nutritional Information: 
Calories: 87   Protein: 5g  Carbs: 7g  Fat: 5g

Overnight Swiss Muesli

1 3/4 cup of quick oats
1 3/4 cup of skim milk
1/4 cup of orange juice
1 apple cored and grated with the peel
1/2 cup of chopped raspberries
2 T honey
1 1/2 cup of plain nonfat yogurt
1/4 c of chopped walnuts

Directions: Combine all ingredients and let sit overnight in the refrigerator.
Serves 2. 

Nutritional Info Per Serving:
Calories: 577   Protein: 27g  Carbs: 100g

Apple Cinnamon Overnight Oats

1 apple, diced
½ cup rolled oats
½ cup unsweetened vanilla almond milk
1 tablespoon flaxseed
1 packet Truvia
1 teaspoon ground cinnamon
Directions: In a mason jar or bowl, add all ingredients and stir or replace lid and shake to combine.    Refrigerate at least 4 hours, or preferably overnight.  Serve chilled or warm and sprinkle with Chef David's healthy granola if desired!
Serves 1. 

Nutritional Info Per Serving:
Calories: 267   Protein: 7g  Carbs: 48g

Avocado Breakfast Toast

1 Slice Ezekiel Bread, sesame or whole-grain
1/4 avocado, mashed
2-3 cooked egg whites, scrambled or hard-boiled
1 Tablespoon salsa
salt & pepper to taste

Directions: Toast bread to desired crispness.  While toasting, scramble egg whites.   Spread mashed avocado over toast, top with egg whites and sprinkle with salt and pepper to taste.  Finish with salsa topping and enjoy!  Serves 1.

Nutritional Info Per Serving:
Calories: 247   Protein: 16g  Carbs: 25g

Breakfast Fruit Bake

3 bananas, sliced
½ cup dry, uncooked quinoa
½ cup dry, uncooked oats
¼ cup Splenda brown sugar blend
1 tsp cinnamon
¼ tsp salt
1 cup sliced peaches
1 cup sliced strawberries
2 cups unsweetened almond milk
2 eggs or 1/2 cup egg whites
1 tsp vanilla extract

Preheat oven to 375 degrees.  Spray a 9 x 13 inch baking pan and place banana slices in the bottom of the pan.  In a separate bowl, combine quinoa, oats, Splenda brown sugar, cinnamon, and salt and pour over the bananas. Arrange sliced peaches and strawberries over the top in any pattern.  In a bowl, whisk together almond milk, eggs or egg whites, and vanilla extract. Slowly pour mixture over the fruit. Bake for 1 hour, or until the top is firm and light brown.  Serve warm or cold.  Optional - top with plain nonfat Greek yogurt or additional fresh fruit.  Serves 8.  

Nutritional Info Per Serving:
Calories: 146   Protein: 5g  Carbs: 25g

 Fruity Protein Pancakes

1 cup oat flour
1 snack size 2% cottage cheese container (4 oz)
3 eggs and 2 egg Whites
1 tsp vanilla extract
1 tsp cinnamon
1/2 cup any berries
1 Tbsp chopped walnuts (optional)
1 Tbsp sugar-free maple syrup

Directions: Combine eggs, cottage cheese, oat flour, cinnamon and vanilla extract into a blender.  Blend for a few seconds, then scrape down the sides and blend again until smooth.  You may mix in the berries and walnuts before cooking, or save for topping.  Spray skillet or griddle with cooking spray and heat to medium.  For large pancakes, scoop 1/4 cup (heaping) batter into skillet and cook until the edges of the pancake look dry and the pancake begins to bubble, flip, and cook an additional 1 minute.  Repeat until all batter has been used.  Makes 2 servings.  

Nutritional Info Per Serving:
Calories:  450  Protein: 28g  Carbs: 48g
Pumpkin Pie Protein Oatmeal

2 cups steel cut oats
7 cups water (more or less, depending on your consistency preference)
1½ cups pumpkin puree (not pumpkin pie filling)
1 scoop vanilla protein powder
1 T pumpkin pie spice
1 T vanilla extract
½ tsp salt
chopped pecans for topping (optional)

Directions: Combine steel cut oats, water, pumpkin and salt in slow cooker and stir until fully combined.  Cook on the low setting for 6-8 hours.  Before serving, add pumpkin pie spice and vanilla extract, stirring well.  Let the oatmeal cook for additional 30 minutes if needed to thicken. Stir and top with chopped pecans.  Makes 8 1-cup servings. 

Nutritional Info Per Serving:
Calories: 300  Protein: 28g  Carbs: 40g

Egg White Frittata

2 tablespoons olive oil
¼ onion, finely diced
8-10 mushrooms, sliced
1 clove garlic, minced
1 to 2 garlic cloves (to taste), minced
1 6-ounce bag baby spinach
2 cups egg whites
2 tablespoons low-fat milk
Salt and pepper to taste
fresh salsa for topping

Directions: Preheat the oven to broil. Heat 1 tablespoon olive oil in non-stick fry pan over medium heat. Add the onions and mushrooms and cook for 2-3 minutes, stirring occasionally, until softened. Add the garlic and fresh spinach and cook for about 1 minute or until the spinach has wilted and garlic is fragrant.  Whisk the egg whites in a bowl, adding salt and pepper to taste.  Pour the mushroom and spinach mixture into the bowl and stir. Heat remaining olive oil in pan until hot.  Pour in egg white/vegetable mixture.  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 let cool, then cut into wedges. Top with fresh salsa, if desired. Serves 4.

Nutritional Info Per Serving:
Calories: 155  Protein: 10g  Carbs: 3g

Apple Pie Protein Oatmeal

2 cups steel cut oats
7 cups water (more or less, depending on your consistency preference)
3 cups chopped apples (about 3 small apples)
1 scoop vanilla protein powder
1 T cinnamon
1 T allspice
1 T vanilla extract
½ tsp salt
chopped pecans for topping (optional)

Directions: Combine steel cut oats, water, apples and salt in slow cooker and stir until fully combined.  Cook on the low setting for 6-8 hours.  Before serving, add cinnamon, allspice, and vanilla extract, stirring well.  Let the oatmeal cook for additional 30 minutes if needed to thicken. Lastly, add scoop of protein powder to each serving, stir and top with chopped pecans.  
Makes 8 1-cup servings. 

Nutritional Info Per Serving:
Calories: 300  Protein: 28g  Carbs: 40g