Veggie Egg White Frittata

I almost feel silly for posting this vegetable egg white fritatta as a "recipe" on my blog since it is SO easy, but every time I post a picture of it on my instagram page I get tons of DMs asking for the recipe! I figured it was finally time I posted about my favorite easy to make, low carb and fat, high protein breakfast I make for mornings where I don't have time to cook breakfast at home.

There is some prep work involved to make this frittata, but it's pretty easy, hands off work and you can easily prep it the night before/morning of while you are doing other things.   I've done both options: I normally make this for mornings where I get up early to exercise before work and want to squeeze in a longer workout. Instead of leaving time to cook & eat breakfast at home I just package this up and take it to work to eat at my desk.

Sometimes I sauté the veggies and bake the the frittata all the night before, other times I sauté extra veggies when I am cooking them for something else and keep them in the refridgerator until the next morning when I add the veggies to a cast iron skillet with egg whites and let it bake while I'm down in the basement getting my workout on! After it's done baking I let it cool while I shower, and then by the time I'm ready to drive into work it's ready to be sliced in half, packed into Tupperware and brought to the office!

I do recommend using a cast iron skillet to bake this, but I do remove it from the skillet prior to eating.  I use a 8 inch skillet from amazon (affiliate link) which seems to be the perfect size for a single serving frittata.

I love this breakfast because it is so versatile: you can honestly throw whatever type of veggies into it that you have on hand. I've used onions, broccoli, cabbage, zucchini, and brussels sprouts in mine, just to name a few! It's also the BEST breakfast to start your day with if you have an event later in the day where you will be consuming more calories than normal because this is SUPER low calorie, but it's actually a really large serving and very high protein so it keeps you full and satisfied for only about 160 calories.  Say whattttt??? Yes! This entire frittata shown below is only 158 calories with 31 grams of protein!

That's the best part about veggies and egg whites: while they are full of fiber and protein to keep you satisfied, they are also super low calorie so you get a lot of "bang" for your calorie "buck."  I make this breakfast whenever I'm going to a happy hour or planning for some wine later in the evening because it is low in carb and fat, but still full of nutrients and protein that keeps me full until lunch.  PRO TIP: if you want this to really taste good I recommend smearing one or two blocks of laughing cow cheese (affiliate link) on top to really bump up the flavor. Each light cheese wedge is only 35 calories, so when I get to work I normally cut the fritatta in half and spread one wedge on each half, microwave for about 2 minutes, and then cut each half info slices and eat!

Nutritional Information

High Protein Crepes

Thank you Vital Proteins for sponsoring this post so I can share the recipe for these high protein, easy to make crepes!

I'm the type of person that is incapable of sleeping in on the weekends and ALWAYS wakes up hungry. It seems so early and miserable if my alarm ever goes off at 5:30AM during a week day, but for some reason my eyes often shoot open at 5:30am on a Saturday of their own accord.  I mean, really???

Since I often find that way too early to actually get out of bed for a weekend day, I normally lay around in bed for awhile, scroll on my phone, and start planning what type of breakfast I want to make! I typically plan my breakfast out in advance during the week days, but I don't plan for breakfasts on the weekend and just make whatever I'm in the mood for.  One recent Saturday morning when I was up at the crack of dawn I started craving some CREPES!!! I did some scrolling, looked at a few different recipes, then finally tried my own version at about 7am when I got out of bed and let me tell you: they were GOOD!!!

So good that I've been craving them every weekend since! The best thing about these crepes is that they are super high in protein from using Vital Proteins Banana Cinnamon Collagen Whey in the recipe. Along with starting your morning packed with protein, you will also get added health benefits: this supplement combines grass fed whey protein with collagen, probiotics, and natural hyaluronic acid for better hair, skin, nail and even gut health!

You can fill/top the crepes with whatever you are in the mood for, but I've been a fan of caramelized bananas, peanut butter, and a "cheesecake" filling using greek yogurt! Even if you don't have much on hand you can really make these crepes with only two ingredients: whey protein and egg whites.  I added a little sweetener and vanilla extract to my crepes for added flavor, but as long as you have egg whites (I used carton egg whites but regular whites separate from an egg would be fine too)  protein powder, and either a mini frother or a little elbow grease with a whisk, you can easily make this breakfast pretty quickly.

When you add in all the toppings and fillings this breakfast actually packs over FIFTY grams of protein in it! Come prepared with your appetite, or split a serving with someone sweet in your life ;)

Nutritional Information

High Protein Healthy Angel Food Cake

This HUGE cake from blogger The Macro Experiment is packed full of protein while still being low in calories: you really can have your own massive cake and eat it too!

Have you ever found a recipe that is SO amazing that you literally make it on repeat week after week after week? Yup, this recipe is THAT GOOD that I literally make it weekly.  Why? Well first off, it makes a HUGE cake.  A: Who doesn't like cake? and B: Who doesn't like getting to eat a huge cake all by themselves? NOBODY! Ok, maybe someone trying to watch their weight.....BUT! That's why this recipe is so perfect! It literally makes one massive single serving cake for 188 calories...packed full of 38 grams of protein!

AND THEN! The toppings.  Oh, oh the toppings. Since the cake is so low in calories you can glob on whatever toppings you want to make a decadent meal to satisfy your sweet tooth while still staying low carb and high protein.

There is a full recipe at the end of the post but I thought I'd walk you through the process a bit.  Baisically you just have to mix together seven egg whites (from real eggs, not a carton!) 1 tsp cream of tartar, 1 tsp of vanilla extra, and (optional) 2 tbs stevia in the raw. Throw it in a kitchen aid mixer (affiliate link) using a whisk attachment and beat on high for about 3 minutes.  Using a kitchen aid is SO useful, it's really difficult to get the eggs as fluffy as they need to be using only a hand mixer.

You should be able to tell the batter is ready when the egg whites stiffen and form hard peaks

Healthy High Protein Bagel Sandwich with Whipped Feta

This everything bagel sandwich is packed full of creamy whipped feta, caramelized onions and oven roasted turkey breast that will leave your taste buds begging for more while still allowing your waistline to thank you: one sandwich packs over 50 grams of protein and is less than 450 calories!

Bagel Sandwiches. What ISN'T there to like about a bagel sandwich??? You get all the benefits of a bagel: soft and chewy carby deliciousness, and then get to pick whatever ingredients you are feeling that day to shove in between two halves of said delicious bagel to make a rocking sandwich that can either be breakfast...lunch...brunch...I mean really bagels are good any time of the day.

Unfortunately...bagels and bagel sandwiches are not always the most healthy option.  While I don't think carbs are bad for you bagels are obviously high in carbs and since I stick to a high protein diet I always have to be careful to make sure that I can get my protein in without going over my carb limit.

That's why I was SO EXCITED to find out that Western Bagel makes"Perfect 10" Bagels that are much lower in carbs and fats than a traditional bagel AND packs 19g of protein per bagel.  One bagel is 160 calories with 21 grams of carbs, 3 grams of fat and 19g of protein.  And really: just look at that bagel.  It IS perfect! The texture is soft and taste is spot on, I love the everything flavor and it also comes in a plain "healthy grain" flavor.

How to Make a One Carb Waffle

This recipe is a game changer.  Have you heard of a one carb waffle before? Essentially it's a waffle....that ONLY HAS ONE DANG CARB IN THE WHOLE WAFFLE!

Now, I don't know about you but when I think of waffles I think of big fluffy Belgium waffles that contain gobs and gobs of carbs.  So...is it actually possible to make a waffle that only has ONE carb in it...and actually still tastes good?!?

I'm here today to tell you that yes, it is. And it's glorious and can make all your healthy waffle dreams come true :)

Now I have to preface this by saying it's not going to taste EXACTLY like a regular waffle. I mean come on, there is only so much we can do with one carb folks! But it's a super healthy, basic recipe that tastes super indulgent for me after I dress the waffle up with some yummy toppings and definitely satisfies all of my carb cravings.

So...how is it possible to make a waffle with so little carbs? One secret ingredient...protein powder! That's right: these waffles are low carb AND high protein. WIN-WIN!!!!

Chocolate Peanut Butter Protein Pancakes

It shouldn't seem strange that today is Sunday and I'm posting about protein pancakes since that is my norm...but this week it actually is strange because I was NOT supposed to be making pancakes today. Nope, this delicious stack of Chocolate Peanut Butter Protein Pancakes was NOT supposed to have happened.

I was supposed to be driving home from Virginia after my week long vacation in Chincoteague. I stayed in a Sunday-Sunday rental so today was supposed to be the day I packed up my stuff and headed back home to PA and then set about unpacking, doing laundry, and overall getting ready to get back to the Monday morning grind that is sure to come bright and early tomorrow morning after having a whole week off. In all the hustle of unpacking and getting ready, I figured pancakes would be the furthest thing from my mind. Yup, pancakes oozing with chocolate sauce and peanut butter wouldn't have crossed my mind at all...

Alas, plans unfortunately changed and due to a bit of a medical emergency with a family member of someone I was staying with on vacation, we had to pack things up in a rush on Friday afternoon and drive home early.  LUCKILY the family member is fine now, but he was air lifted to ICU for an emergency procedure so getting back to PA was more important than spending another two days at the beach.

So I may not have been at the beach earlier this morning, but it wasn't all bad because I was able to get settled and unpacked yesterday and take today to get back into my routine which of course includes a Sunday run followed by protein pancakes! And guys...these pancakes were alllllmost worth driving home early for anyway because that's how delicious they were.

 As always they look decadently delicious but this whole stack is only 515 calories and packs a whopping 56 grams of protein. The chocolate flavor comes from chocolate protein powder mixed in with greek yogurt, a sugar free chocolate pudding drizzle, and a few mini chocolate chips.  The peanut butter comes from peanut butter flavored protein powder in the pancake batter and a chocolate peanut butter drizzle made using powdered peanut butter for less fat! Let me show you how all this deliciousness comes together :)

  Chocolate Peanut Butter Protein Pancakes

Savory One Carb Waffle Sandwich

Normally when I wake up in the morning I'm hungry.  I'm not someone who can go about their morning nice and leisurely, getting a few things done, and then start thinking about breakfast. Food is normally always on my mind haha.  However, Saturday when I woke up I was still very full from a big dinner out the night before so I had no desire to eat anything when I first got up! I got up...went to the gym...went to Starbucks...went to the grocery store...came home....showered...started some laundry....and THEN set about making breakfast. Except, well, it was noon by this point haha.  I knew I had a lot of protein that I needed to fit in since my "brunch" would be my breakfast and lunch. Everyday I try to hit at least 140 grams of protein so I knew I would need to catch up a bit...so I decided to make a savory version of my beloved one carb waffles!

Savory One Carb Waffle Sandwich

I made these waffles into a sandwich by cutting the waffle in half and the biggest hits were some crisp turkey bacon and an oozing fried egg! Oh my gosh. SO FREAKING GOOD and there was just shy of 50 grams of protein in this whole sandwich with ONLY 7 carbs! Say what?! Here's how to make your own version!

Snickers Protein Pancakes

We all know how much I love making protein pancakes and waffles, so when I made plans to have a friend over for brunch to try out one of my creations, I knew I had to plan something good.  My macro and food loving wheels started churning in my head and I decided to make a stack of protein pancakes all based around SNICKERS.

I mean, can you ever go wrong with a chocolate candy theme that includes caramel, chocolate and peanuts??? 

I think not. These pancakes pack an extra punch of protein by including snickerdoodle flavored protein powder and the Snickers theme is based around salted caramel greek yogurt, chocolate fudge pudding, and a sprinkle of peanuts on top! The best part is that even though they are based around, well, a very UNHEALTHY type of candy, these pancakes won't break your diet completely.  This whole stack adds up to 500 calories and has 44g of protein in it!

Snickers Protein Pancakes

Peach Protein Waffles Recipe

Sundays to me normally mean long runs and glorious stacks of protein waffles or protein pancakes.

I'm skipping my long run today, but I think you could say that today's stack of protein waffles is sufficiently glorious, dontcha think so? 

Yup. Glorious looking AND glorious tasting. *Insert heart eye emoji here*

Today's stack of protein waffles is all about PEACHES because peaches are in that PERFECT moment right now where they are fresh and sweet and oh so delicious.  Since they are in their peak I knew I definitely needed to make a peach themed stack of healthy, protein packed goodness.  With peach flavored greek yogurt, a vanilla pudding mix drizzle, and just a bit of granola for an added crunch, this stack of waffles will have you going peaches and cream crunch crazy :)

And, as always, this huge plate of food is still healthy and good for you! The whole stack comes out to only 420 calories and packs 44 grams of protein. A perfect peach breakfast to get you moving for the day!

Peaches and Cream Crunch Protein Waffles