Inspire Wellness ‘Breakfast Recipes’
My kids have been on a such a smoothie kick and I love it! I know they are starting the day off right with a veggie, fruit and protein/fiber to sustain them. They love this one! Perfect for those with a sweet tooth 🙂
- 1 cup unsweetened almond milk
- 1 scoop chocolate protein (I use Garden of Life Vegan Protein)
- 1 tbsp cocoa nibs
- 1 tbsp unsweetened cocoa powder
- 1 packet SweetLeaf stevia
- 1 frozen banana
- 1 large handful organic spinach
359 Calories, 11g Fat, 11g Fiber, 16g Sugar, 28g Protein
I found this recipe on twogreenpeas.com and loved it! Perfect for hectic mornings. I made two in advance and it was so nice to have ready to go. I love that it is dairy-free yet contains enough protein and fiber to sustain you until your next meal.
- 1/3 cup rolled oats
- 1 tsp chia seeds
- 1 tbsp peanut butter
- 1/4 tsp cinnamon
- 1/8 tsp vanilla extract
- 1/2 medium banana, chopped into very small cubes
- 1/2 cup unsweetened almond milk
In the same order as listed above, combine ingredients in a small 16oz mason jar. Shake rigorously until combined. Make sure ingredients are well mixed together after shaking. Refrigerate overnight and you are ready to go!
290 Calories, 13g Fat, 8g Fiber, 10g Sugar, 9g Protein
Who doesn’t love a good blueberry muffin? These muffins are delicious and healthy! You won’t miss the sugar-filled ones. I love to make these on Sunday as part of my weekly prep to make the weekdays easier!
- 1 cup + 2 tablespoons oat flour (can buy that way or put oats in food processor)
- 1 cup packed almond meal
- 1/4 teaspoon salt
- 3/4 teaspoon baking soda
- 1 egg, slightly beaten
- 1/3 cup pure maple syrup
- 1 teaspoon vanilla extract
- 1/2 cup unsweetened almond milk
- 1 tablespoon olive oil
- 1 teaspoon apple cider vinegar (or fresh lemon juice)
- 1 cup fresh or frozen blueberries
Preheat oven to 350 degrees F. Line 9 muffin cups with liners and spray the inside of the liners with nonstick cooking spray (this is important so that they do not stick!).
In a large bowl, whisk together 1 cup oat flour (reserving the 2 tablespoons for later), almond meal, salt and baking soda.
In a separate large bowl, mix together egg, maple syrup, vanilla, almondmilk cashewmilk, olive oil and apple cider vinegar until smooth and well combined. Add dry ingredients to wet ingredients and stir until just combined.
In a small bowl toss blueberries and oat flour together, then gently fold them into the batter. Divide batter evenly between 9 muffin cups, filling 2/3 of the way full. Bake for 20-25 minutes or until toothpick inserted come out clean or with just a few crumbs attached. Transfer pan to a wire rack to cool for 10 minutes then remove muffins from pan and place on wire rack to cool completely. Makes 9-12 muffins depending on how big you make them. After you let cool, store in the refrigerator (or freezer).
10 Muffins/Per Muffin: 176 Calories, 9g Fat, 3g Fiber, 8g Sugar, 5g Protein
My kids have been requesting oatmeal and I don’t like buying the pre-packaged ones so this was a great alternative. I found it on dashingdish.com made them the day before and combined oats, protein powder, cinnamon. The next day I added the milk in to cook and then stirred in remaining ingredients. The recipe is for 2 servings; it can easily be split in half for one serving.
- 1 cup old fashioned oats
- 1/4 cup vanilla protein powder
- 1/4 tsp Cinnamon
- 3/4 cup Unsweetened almond milk
- 1 tsp honey
- 1/4 tsp vanilla extract
- 1/4 cup Chopped pecans
Pour the oats, protein powder, and cinnamon in medium size bowl. Add milk. Microwave for approximately 90 seconds- 2 minutes , or until oats are softened and have absorbed most of the milk.
Add the honey, vanilla extract and pecans. Stir to combine. Divide into two servings.
Servings 2/Per Serving: 300 calories, 14g fat, 7g fiber, 3g sugar, 16g protein
I love pumpkin this time of year! Pumpkin is high in vitamin A and fiber and can be great to add to your diet this time of year if you don’t load it with sugar too! These are a great balance of tasting good and still being low in sugar. I found this on runningwithspoons.com and have made it several times!
- 1/2 cup almond butter
- 2 cups canned pumpkin
- 2 egg
- 1/2 cup honey
- 1 cup rolled oats, processed into flour
- 1/4 cup ground flaxseed
- 2 tsp ground cinnamon
- 1 tsp ground nutmeg
- 2 tsp vanilla extract
- 1 tsp baking soda
- ¼ cup mini chocolate chips (optional)
- Preheat oven to 375F and prepare a muffin pan by spraying 18 cavities with cooking spray. Set aside.
- Add all ingredients except for chocolate chips to a blender and blend on high until oats are broken down and batter is smooth and creamy. Stir in chocolate chips by hand.
- Pour batter into prepared muffin pan, filling each cavity until it is about ¾ full.
- Bake for 10-12 minutes, until the tops of your muffins are set and a toothpick inserted into the middle comes out clean. Allow muffins to cool in pan for ~10 minutes before removing. Store in an air-tight container for up to a week.
18 muffins;per muffin w/o chocolate chips: 114 calories, 5g fat, 2g fiber, 10g sugar, 3g protein With chocolate chips: 132 calories, 6g fat, 3g fiber, 11g sugar, 4g protein
I have so much zucchini growing right now I had to figure out how to use them up fast! I decided to try out some low-sugar, gluten- free muffin recipes and I found this one from the Run Fast Eat Slow cookbook. I modified a couple things and now it’s a family favorite. I love that the muffins have 2 cups of zucchini in them! And loaded with healthy fats and protein to keep you satisfied.
- 2 cups almond meal (I buy from Trader Joes)
- 1 cup gluten free rolled oats
- 1/2 cup chopped walnuts
- 1/2 cup raisins
- 2 teaspoons ground cinnamon
- 1/2 teaspoon ground nutmeg
- 1 teaspoon baking soda
- 1/2 teaspoon fine sea salt
- 3 eggs, beaten
- 2 cups grated zucchini (about 2 zucchini)
- 2 tablespoons grassfed unsalted butter, melted
- 1/4 cup avocado oil
- 1/2 cup maple syrup
- 1 teaspoon vanilla
- paper muffin cups
Preheat the oven to 350°F. Line muffin tin with paper muffin cups.
In a large bowl, combine the almond meal, oats, walnuts and raisins, cinnamon, nutmeg, baking soda, and salt.
In a separate bowl, mix together the eggs, zucchini, butter, oil, maple syrup and vanilla.
Add the wet ingredients to the dry ingredients, mixing until just combined. Fill muffin tins.
Bake 20 mins. Let cool completely and enjoy.
They taste delicious plain or topped with some almond butter.
18 muffins/per: 205 Calories, 14g Fat, 3g Fiber, 9g Sugar, 6g Protein
This came from Skinnytaste. My whole family loved it which makes it a winner in my book. It is easy, healthy and satisfying. This is perfect to make ahead for the week or for a weekend breakfast treat. When I made it, I doubled the recipe (except 2 bananas – that amount was fine to cover the bottom of a 9X13 dish).
- 2 ripe medium bananas, sliced into 1/2″ pieces
- 1 1/2 cup blueberries
- 1/4 cup honey
- 1 cup uncooked quick oats
- 1/4 cup chopped pecans or walnuts
- 1/2 tsp baking powder
- 3/4 tsp cinnamon
- pinch of salt
- 1 cup almond milk
- 1 egg
- 1 tsp vanilla extract
Preheat oven to 375 degrees. Grease a 8×8 baking dish. Arrange banana slices in a single layer on the bottom. Sprinkle with half of the blueberries over the bananas, then 1/4 tsp cinnamon and 1 tbsp honey. Cover with foil and bake 15 minutes.
Meanwhile in a bowl, combine oats, half of nuts, baking powder, 1/2 tsp cinnamon and salt. In a separate bowl, whisk together remaining honey (3 tbsp), milk, egg and vanilla.
Remove bananas from oven, pour oat mixture over bananas and blueberries. Then pour milk mixture over the oats, distributing evenly. Sprinkle remaining blueberries and nuts over the top.
Bake for 30 minutes. Serve warm.
6 Servings, Per Serving: 211 Calories, 5g Fat, 4g Fiber, 6g Protein, 23g Sugar
I like this breakfast because it is filled with healthy fat and protein to keep you satisfied for a few hours. It is also very low in sugar! The coconut oil helps smooth the taste of plain yogurt. Not only is this perfect in the morning, but also if you are looking for a “dessert” after dinner. This will do the trick!
- 2/3 cup plain Wallaby 2% Greek yogurt
- 1 tbsp vanilla protein (or one spoonful of vanilla yogurt)
- 1tbsp organic coconut oil (liquid form)
- 2 tbsp unsweetened coconut chips
- 1 tbsp chopped pecans
359 Calories, 21g Fat, 1g Fiber, 6g Sugar, 22g Protein
Craving something pumpkin? This will do the trick in a healthy way! It is a good mixture of nutrients which is why I love smoothies so much! Pumpkin is high in vitamin A and cauliflower is a filled with vitamin C and a powerful cancer fighter. Almost all my smoothies have a frozen banana in them – they add the creaminess and also are loaded with vitamin B6, potassium and fiber. Altogether – this is a great start to the day!
- 1 cup unsweetened almond milk (Califia Farms)
- 1 serving chocolate protein powder (Tera’s whey)
- 1 cup cauliflower (fresh or frozen)
- 1/2 cup pumpkin
- 1 frozen banana
- 1 tbsp. cocoa nibs
- 1 drop Cinnamon Bark Young Living Essential Oil or ground cinnamon to taste
Blend and enjoy!!
398 Calories, 11g Fat, 13g Fiber, 28g Sugar, 26g Protein
Yum! I’ve been making these smoothies for the kids mid-afternoon for a healthy snack. They love the vibrant color and they get so excited for it! I love the Whole Foods Plant-Based Nutrition Shake Dark Chocolate protein. It is loaded with vitamins and minerals and the base of the powder is from pea protein, hemp protein and brown rice protein. I also like it because the sugar is low, it is sweetened with stevia. I like adding coconut oil in smoothies – it helps you feel full for longer and is healthy for brain health.
- 1 cup unsweetened almond milk (may need to add a little more while blending)
- 1 scoop Whole Foods Plant Based Nutrition Shake Dark Chocolate
- 1/2 frozen banana
- 1 cup frozen organic blueberries
- 1 tbsp. organic coconut oil
- 1 large handful fresh kale
Blend and enjoy!!
484 Calories, 21g Fat, 11g Fiber, 24g Sugar, 20g Protein