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Sourdough Protein Lemon Pancakes

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...

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...

The One Ingredient Waffle

Apr 29, 2020

Have you ever heard of such a thing, like The One Ingredient Waffle? It might sound too good to be true, but I promise it’s not. This recipe is the real deal! And better yet, it’s approved for:

Gut health
Carnivores
Paleo diet
Keto diet
SIBO
Candida protocols
Whole 30 diet

Yep, it’s a true! This waffle is a treat that basically everyone can eat! After all, when you’re healing your gut, your diet can easily feel restrictive. The best way to beat feelings of defeat and restriction is to get creative. Try experimenting, test new ingredients, opt for nutrient-dense foods, let go of the pity party, and make the one ingredient waffle!

the One Ingredient Waffle

The Magic Ingredient

So, what is this magic ingredient? Wouldn’t you like to know.. I’ll give you a few hints:

1. It’s used in most baking recipes. Any guesses? No, none? Alright, clue #2:

2. It’s filled with healthy fats and protein. Still stumped?...

Fudgy Protein Mug Cake

Jul 19, 2019

This Fudgy Protein Mug Cake is a quick and easy, protein-packed, and guilt-free sweet treat. And, it’s single-serving so you won’t overinduldge.

If you’ve been around for awhile now, you know just how strongly I feel about the importance of real food. Real, whole foods should always trump packaged, processed food, in my opinion. For example, I don’t believe in replacing high quality meats and veggies with protein powders or bars. However, that doesn’t mean I don’t use these products to supplement my whole food, nutrient-rich diet. Sometimes a girl needs a little sweet treat. You feel me?

When I indulge in something sweet, I prefer using high-quality protein powder, instead of dense gluten-free or nut- based flours. I’ve noticed I tend to digest protein powder better, which might be true for you, too. Plus, it’s always helpful to consume an extra protein dose in my sweet treat.

...

Coconut Butter & Jelly Cup (single-serving, 4 ingredients, sugar-free, paleo, keto)

Jan 15, 2018

I saw someone eating a peanut butter and jelly sandwich the other day and had the idea to recreate it as a healthy dessert! I used to live for PB&Js as a kid. Since I don’t eat peanut butter anymore (aflatoxin/mold), and the only nut butter I had in the house was coconut butter, this recipe was created. It didn’t disappoint! I bet this might be even more delicious if you used SunButter or a Sprouted Almond Butter, so please let me know if you do use any of those and how they turn out.

I tend to avoid multi-layer desserts, since they require extra steps and seem to take a bit longer (#lazy), but this one is maybe an extra 2 minutes and it’s so worth it! This is another single-serving recipe (for my/your lack of willpower), but feel free to multiply it to create a full batch.

Hope this recipe brings you a bit of nostalgia for your own childhood. Please let me know me if...

Single Serving Chocolate Chip Muffin (sugar-free, paleo, keto, SIBO-friendly)

Dec 12, 2017

I don’t know about you, but I have zero self-control when it comes to dessert. Sweet treats don’t last more than a day in my house, and even that is generous. It’s so serious that I even bought a $70 time locking container to put treats in (that I quickly returned, because $70?!?!). Every time I bake a batch of cookies or muffins, I immediately give most of them away to clients, friends, strangers on the street. Anything to get them out of my house, where I will likely inhale the whole batch within hours.

Why don’t I just stop making them, you ask? Because I love healthy treats and I don’t think life is meant to be lived without them. The only answer, then, is to create single-serving healthy treats that’ll leave me feeling satisfied without 11 other servings tempting me with their deliciousness. And, apparently, I’m not the only one. I asked my ...

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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.

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