Caramelized Onion, Red Pepper and Goat Cheese Quiche

Caramelized Onion, Red Pepper and Goat Cheese Quiche

Quiche and frittatas are arguably the best breakfast you could possibly meal prep on Sundays. They hold up well throughout the week and still taste awesome when reheated (in the toaster oven if you can). This quiche is lower fat and lower in calories than regular quiche. Another great part about quiche is the different flavor combinations that are made possible!



  • 6 Thick bacon slices
  • 4 ounces soft goat cheese
  • Fresh herbs (ex. thyme, sage, oregano)
  • 1 large red pepper
  • 1 ½ TBSP olive oil
  • 1 medium onion
  • 1 1/4 cups 2 percent milk
  • 1/4 teaspoon freshly ground black pepper
  • 1/8 teaspoon salt
  • 5 large eggs
  • 2 large egg whites
  • Quick refrigerated pie crust such as Pillsbury



  • Preheat oven to 350 degrees F
  • Let premade crust sit at room temp out of package for 15 minutes
  • Sautee sliced onions and peppers in oil on medium/ low until onions are caramelized and peppers are soft
  • Bake crust in glass pie dish for 12 minutes
  • Whisk together eggs, egg whites, milk and seasoning in a big bowl
  • Add cut cooked bacon slices, caramelized onions and sautéed peppers to the quiche dish then add liquids
  • Cook in oven for 35 minutes
  • Add sliced goat cheese and cook for another 5 minutes until quiche is solid


Macros Fat: Carb: Protein: Calories:
1/8 of Quiche 16.8 g 16.7 g 10.4 g 260

*Makes 8 Servings*


Cranberry Orange Skinny Muffins


I simply adore these little festive muffins. They taste amazing cut in half and broiled in the toaster oven topped with some honey or spray butter. They make an amazing on the go breakfast or snack. They contain no artificial flavorings or sweeteners or any refined sugars. They are great for low carb, low fat diets and those who are gluten intolerant.

-2 egg whites
-1 and 1/2 servings True Nutrition vanilla hydrolyzed whey (Discount Code: Eatingbrofood)
-1/2 cup fresh cranberries
-Orange zest
-Juice or half an orange
-1 cup oat flour
-2 overly ripe bananas
-1 tsp. baking powder
-3 spoonfuls baking Truvia
-1 tbsp. coconut oil
-1 tsp. vanilla extract
-1 spoonful low fat Greek plain yogurt

-Mash bananas with potato masher or blender or food processor
-Zest orange and add half the juice to a bowl
-Add rest of ingredients to bowl and mix
-Add to sprayed loaf pan or greased 12 cup muffin tin
-Bake at 350 degrees Fahrenheit for about 25-30min

Macros: Fat (g): Carb (g): Protein (g): Calories:
Macros for 1/12 muffins 2g 9g 4.6g 70
Macros whole loaf 24g 111g  56g 844

*Makes 12 Muffins*

Pumpkin Protein Pancake Stack


Me: Sees one leaf on the ground
Me again: immediately bakes pumpkin spice everythang.

This pumpkin spice stack is mouthwatering. The pancakes themselves are super moist, delicious and exactly what you need this season. I love dark agave on pancakes. It is always my go to. I usually add a little bit of maple extract to make it taste more like pure maple syrup. I love agave because it is refined sugar free and has a lower glycemic index.
Feel free to sub the Trader Joe’s pancake mix for any mix you have laying around. You can even replace it with oat flour. The same goes for the protein powder but make sure it is decent for baking. Feel free to experiment with toppings some of my favorites are: pumpkin puree mixed with Truvia, pumpkin pie spice and plain yogurt, pumpkin morsels, white chocolate chips and Frozen Truwhip. Get creative!

Pumpkin Protein Pancake Stack Ingredients:
-100g canned pumpkin
-1 serving Trader Joe’s toasted coconut pancake mix
-1 egg white
-1 tbsp. almond milk unsweetened
-1 tbsp.. nonfat plain Greek yogurt
-1 tsp. vanilla extract
-15g True Nutrition vanilla whey protein
-10g coconut flour
-1 packet Truvia
-Pumpkin pie spice

-Mix ingredients in a large bowl
-Spray large skillet and cook 2-3 minutes on each side
-Makes about 10 small pancakes
-Top with nonfat ready whip and agave

Macros: Fat (g): Carb (g): Protein (g): Calories:
Macros for 5 pancakes 3.5 g 30.5 g 11 g 197
Macros for 10 pancakes 7 g 61 g  22 g 395

*Makes 10 small pancakes*

Pumpkin Spice Protein Waffles

Channeling my inner white girl lately with these pumpkin spiced protein waffles. With just 4 ingredients these waffles are sure to be an easy and fool proof hit. In fact, you probably already have all the ingredients in your fridge and pantry right at this very moment! These waffles are super moist and get me feelin’ some type of wayyyy…Ready for fall, DUH.


I wanted to mention that the toppings I used were frozen Truwhip, dark agave, spray butter and homemade pumpkin whipped topping. The pumpkin topping is just some extra pumpkin puree, non-fat greek yogurt, pumpkin pie spice and Truvia to taste. The toppings were not included in the macro calculations below.

Pumpkin Waffle Ingredients:
1/2 cup (100g) pumpkin
2 egg whites (92g)
1 & 1/2 scoop True Nutrition vanilla whey protein (Code Eatingbrofood, 5% off)
1/4 cup (25g) oat flour
1 tsp. Pumpkin pie spices

-Mix all ingredients in a bowl
-Heat up and spray the waffle iron
-Bake until golden, about 3 minutes

Macros: Fat (g): Carb (g): Protein (g): Calories:
Macros for 1 whole waffle 1 g 12.5 g 25.5 g 161
Macros 2 whole waffles 2 g 25 g  51 g 322

*Makes 2 large Belgium waffles*

High Protein Banana Bread (GF)

I decided I wanted to free style this healthy gluten-free banana bread late last night. I even got so into my recipe creation that I came out with a battle scar. I tried to take the bread out of the oven with only one oven mitt and burned myself on the oven. Don’t try that at home kids!


The bread is healthy and is not very low calorie but you can rest assured that all ingredients in this bread are healthy and delicious. The reason for the higher calorie count is because of healthy fats coming from coconut oil and whole egg as well as a hearty dose of protein.

Healthy Banana Bread Ingredients:
-2 Ripe bananas
-1 cup oat flour (put oats in food processor or blender)
-2 tbsp. coconut oil
-1 egg
-1 + 1/2 scoop True Nutrition vanilla whey
-1 tsp. Vanilla extract
-1 tsp. baking soda
-1 tsp. cinnamon
-3 tbsp. baking Truvia
-1 spoonful of low fat cottage cheese

-Preheat oven to 350 °F
-Mash bananas with a potato masher or fork
-Make sure coconut oil is pretty much liquid
-Add the rest of the ingredients
-Grease loaf pan and add batter
-Bake for about 25-30 minutes until fork comes out clean

Macros: Fat (g): Carb (g): Protein (g): Calories:
Macros for 1/6 Slices 6.6g 17g 9g 164
Macros whole loaf 39.6 g 102g  54.5g 984

*Makes 6 Slices*

Blueberry Single Serve Protein Waffle



I’ve had many of protein waffles and pancakes that were terribly dry. I have not had that issue at all since adding cottage cheese to my waffles and it has made all the difference. No one would ever guess that the waffles have cottage cheese packed inside.


Healthy Protein Waffle Recipe
-1/3 cup oat flour (plain oats blended)
-1/2 scoop vanilla whey protein (15g) True Nutrition brand
– 1 tbsp. pancake mix (0/5/0)
– 1 spoonful baking Truvia
-1 tsp. vanilla extract
-1 spoonful of low fat cottage cheese
-2 egg whites
-Some fresh blueberries

-Mix all ingredients in a bowl
-Heat up and spray the waffle iron.
-Bake until golden

Macros: Fat (g): Carb (g): Protein (g): Calories:
Macros for all without topping: 2.7g 17g 27.5g 220

Gluten-Free Nutty Strawberry Banana Protein Muffins


There is nothing better than hand-held nutrition that tastes as good as it looks. I love the G2G all natural nut butter packed protein bars and I also love baking with them. Adding the bar to my protein muffins has made them more moist and more dense. I hope you enjoy giving this recipe a go!

Gluten-Free Nutty Strawberry Banana Protein Muffins:
-1 G2G Nutty Fruit Bar (Melted for 10 seconds)
-2 egg whites
-2 ripened mashed bananas
-1 cup oat flour
-2 spoonfuls baking Truvia
-1 tbsp plain Greek yogurt
-2 tbsp unsweetened almond milk
-4 diced strawberries
-1/2 scoop vanilla lean body for her whey protein powder
-1 tsp baking soda
-1/2 tsp baking powder
-1 tsp vanilla extract

-Spray muffin tin with coconut oil spray
-Bake at 325 degrees Fahrenheit for 16 minutes

Macros Fat: Carb: Protein: Calories:
1 Muffin 1.7 g 11.6 g 4 g 78

*Makes 12 Muffins*