Pumpkin Spice Cheesecake Bites

Dec 10, 2024

Pumpkin Spice Cheesecake Bites

Makes 12 servings

[1 serving = 4g protein/10g fat/12g carb, 146 calories]

Cheesecake Bite Ingredients:

96 grams [1/2 cup] coconut sugar

227 grams cream cheese

3 eggs, separated, room temperature

185 grams [3/4 cup] canned pumpkin

1-1/4 tsp cinnamon

3/4 tsp pumpkin pie spice

1 tsp salt

Whipped Topping Ingredients:

123 grams [1/2 cup] greek yogurt

120 grams [1/2 cup] heavy whipping cream

20 grams [1 tbsp] maple syrup

Directions:

Heat oven to 350ºF.
Line a cupcake pan with 12 cupcake liners or lightly oil pan.
In a large bowl, combine half of the coconut sugar with the cream cheese, egg yolks, pumpkin, cinnamon, pumpkin pie spice, and salt, using a hand mixer on medium just until smooth.
In a separate large bowl, beat the egg whites for 1 minute or until foamy, then add in the rest of the coconut sugar and beat for another 1-2 minutes or until soft peaks form.
Gently and slowly fold the egg white mixture into the pumpkin m...

Sourdough Protein Lemon Pancakes [for one]

Oct 14, 2024

Sourdough Protein Lemon Pancakes [for one]

[1 serving = 29g protein, 324 calories]

Ingredients:

16.4 grams casein

.6 tsp baking powder

1/8 tsp salt

48.8 grams sourdough starter

1 large egg (50g)

48g greek yogurt

20 g raw honey

1/2 medium lemon

1/2 tsp vanilla extract

Directions:

Combine casein, baking powder and salt in a bowl.
Add the rest of the ingredients and zest the lemon into the bowl.
Add in 1 tbsp of the lemon juice.
Whisk everything together well.
Heat pan or griddle over medium-low heat.
Butter the pan or griddle once it’s hot, and then drop in 1/4 cup of batter.
Repeat, making sure the pancakes are well spaces.
Cook until pancakes start to bubble, about 2 minutes each side.
Flip and cook for another 2 minutes, or just until the other side is golden brown.
Serve warm, top with greek yogurt, maple syrup and more lemon zest, if you’d like!

Enjoy!

If you want more high-protein recipes, be sure to check out the Protein Bakes e-book!

Protein Pumpkin Chocolate Chip Cookie Mug Cake [single serving]

Oct 08, 2024

Just in time for fall and winter to help stay on track with your goals! Try this...

High-Protein Pumpkin Chocolate Chip Cookie Mug Cake [for 1]

21 grams of protein and just 310 calories

Ingredients:

14.2 grams low-fat cottage cheese, unsalted [or greek yogurt works]
24 grams coconut sugar
14.2 grams canned pumpkin puree
.2 tsp vanilla extract
8.9 grams casein powder [i used vanilla]
10 grams collagen powder [i used pumpkin spice]
17.8 g sprouted spelt flour or cassava flour
.33 tsp pumpkin pie spice
pinch baking powder
pinch baking soda
pinch salt
12 grams dark chocolate chips

Directions:

Preheat oven to 325ºF.
Grease a ramekin with a touch of coconut oil or ghee.
Blend the cottage cheese, sugar, pumpkin, and vanilla until smooth. [If using greek yogurt, no need to blend, just mix together.]
Add the rest of the ingredients [except the chocolate chips] and stir until well-incorporated. Try
...

Protein Apple Crisp [for 2]

Sep 24, 2024

This Protein Apple Crisp recipe makes 2 servings, but feel free to half it for single serving or double it for 4!

Protein Apple Crisp [for 2]

[macros per serving: 314 cals / 16g p / 10g f / 44g c]

Filling Ingredients:

1 apple, chopped
1 tbsp (12g) coconut sugar
1 tsp (2.5g) cassava flour
⅛ tsp (.3g) ceylon cinnamon
¼ tsp (1.1g) vanilla extract

Topping Ingredients:

2 scoops (34g) Promix Vanilla Whey (15% off code: family83)
¼ cup (26.5g) organic, sprouted oats
2 tbsp (24g) coconut sugar
⅛ tsp (.3g) cinnamon
1 egg yolk
1 tbsp (14.2g) softened butter or ghee

Directions:

Preheat oven to 350ºF
Combine filling ingredients and distribute to 2 ramekins
Mix topping ingredients EXCEPT the butter
Blend in butter to the topping ingredients loosely with your fingers or a fork
Distribute over the apple filling in ramekins
Place on baking sheet and bake 30-35 minutes or until golden
Top with greek yogurt or the protein ice cream from my protein bakes ebo...

High-Protein Cottage Cheese Pancake Recipe

Sep 09, 2022

This cottage cheese pancakes recipe makes 4 servings.
[per serving: 114 cals / 8P, 9C, 5F]

Ingredients:

3/4 cup (157.5g) cottage cheese
2 eggs
1/2 tsp vanilla extract
1/4 cup (28g) coconut flour
1 tbsp (12g) coconut sugar (or raw honey)
1/2 tbsp (7g) baking powder

Directions:

Combine all ingredients one by one in the order listed, mixing each ingredient in before adding the next.
Preheat a pancake skillet on medium high heat.
Add a touch of ghee and pour about 1/4 cup of the batter into the skillet. These are really challenging to flip if you make them big, so keep them nice and small.
Fry pancakes on each side until golden brown.
Serve with your choice of fruit, more cottage cheese or greek yogurt/skyr and a drizzle of maple syrup or honey!

If you want more high-protein recipes, be sure to check out the Protein Bakes e-book!

Enjoy!

Gut Healing Marshmallows

May 18, 2020

These gut-healing marshmallows (unlike the store-bought ones) are free of artificial sweeteners, chemicals, and common allergens. They’re fluffy, delicious, and surprisingly good-for-you!

These gut-healing marshmallows have been my go-to, guilt-free treat for the last several weeks. I’ve practically made them every day since I first created the recipe. They’re just too good to pass up!

Not only are these marshmallows delicious and gut-healing, they’re also anti-aging, good for fat loss AND so easy and quick to make. Seriously, my little nephew could make them without any help!

So, if you typically stick to tossing cereal in a bowl or cooking boxed mac ‘n cheese, you’re in luck. These gut-healing marshmallows are fail-proof, even for the rookie chef!

This paleo-approved and SIBO-friendly recipe is tasty way to add some extra gut-healing gelatin into your diet, which I’m all about and we all could use! Gelatin, is the gut-healing MVP and it’s great for:

...

FREE guide: The 4 Fat Loss Mistakes You're Probably Making!

GRAB IT NOW

Hey, I'm Amanda!

Functional Nutritionist + Personal Trainer

I'm a Functional Nutritional Therapy Practitioner, a Restorative Wellness Practitioner, and a Certified Personal Trainer. I've been working with women for the last 15 years to help them heal their gut, while also transforming their bodies in a sustainable, healthy way. You can get the body you want and still be healthy! I've written for various health publications, work with an impressive celebrity client list, and spend most of my time creating informative and entertaining content on Instagram.

Shop My Favorites

From digestive support supplements to my favorite kitchen gadgets.

Shop Now

Two Step

Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua.