Combine those high-protein, low-carb properties with awesome taste and the fact you can make savoury muffins from them, and you’ve got a winner.

They’re vegetarian too, of course.

We’ve recently changed our much-loved Breakfast Egg Muffins (sometimes called egg cups) page – and we now have three brand new versions – as well as the original! All four can be found further down this very page.

And if you’d like hear something weird, check out this podcast on why our protein needs change as we age.

Why this Sports Nutritionist thinks eggs are fantastic

The health benefits of eggs alone are more than enough reason to try these delicious breakfast egg muffins!

Eggs are a total nutrient bomb. Look at the nutritional profile of just 1 large egg:

You’ve got a fat wodge of protein in there and some super healthy fats like omega 3.

What’s more, that’s next to no carbs, so if you’re trying to cut down on carbohydrates for whatever reason, then our egg muffins are the food for you (they’re actually one of our favorite vegetarian low-carb breakfast ideas and by far our fave egg-based snack recipe)!

What you don’t see on that table are the plethora of other nutrients that are tucked away in every egg. We’re talking vitamins on vitamins on vitamins:

• Vitamin A
• Vitamin B
• Vitamin B12
• Vitamin D
• Folate
• Selenium
• Calcium
• Phosphorus
• Zinc

Are eggs a good food for weight loss?

We would also recommend eggs for weight loss. Partly because they are just really super healthy, as you can see above, but also because they are really super filling!

That is thanks to all the protein they contain, which, as studies show, helps you to feel full and can encourage weight loss. Consuming protein literally increases production of peptide YY, a hormone which makes you feel full.

You can also listen to our podcast episode about fad diets here, it’s full of helpful weight loss things you should know!

Furthermore, your belly takes longer to digest protein, meaning that foods high in protein keep you full for longer. If you feel full for longer, you are less likely to snack, reducing your overall energy consumption.

Check out these super high protein egg recipes for more protein-packed egg-based treats!

In this breakfast egg muffin, the added vegetables up the fibre levels and the cheese adds even more protein!

And if you’re following a keto diet, then you’re also in luck! These are keto egg muffins, low in carbs and high in good fats.

If you want to learn more helpful info like this about weight loss and vegetarian foods, why not join The Vegetarian Protein Fix? It’s full of incredible meal plans, professional help and Nutritionist support.

Tips for how to make perfect healthy egg muffins every time

These eggs muffins are really easy to make. Do these tips as well and you’ll have the best muffins every single. Promise!

• Chop your veggies and other ingredients well to avoid uneven cooking and distribution.
  
• Make sure to wipe off any spilled mixture from between slots in your muffin tin to avoid any burning (and make the cleanup easier).
  
• Try not to overfill the slots in the pan as the eggs will rise slightly during cooking and can spill over. If your muffin pan is smaller you can always make more muffins and adjust cooking time accordingly.
  
• Using silicon muffin cups is the best way to make these, I’ve found through extensive testing. Paper muffin cups also work ok, but need a spoon get the stickiest bits of mixture out properly.
  
• You can also skip muffins cups completely if you don’t have them. To stop your egg muffins from sticking to the pan, we recommend using a non-stick muffin tin greased with a little oil. If they still refuse to budge, wait for a few minutes to let them cool and firm up a little before using a fork to gently loosen them out.

Breakfast muffins 4 ways!

This original breakfast egg muffin recipe calls for chopped peppers, spring onions and cherry tomatoes. You can add extras like spinach and cheese, or even a dash of hot sauce to spice it up a bit!

Due to popular demand, we developed three more flavours as well!

Italian style, Asian style, and Smokey-Dokey style. Something for everyone! There’s also 36 egg recipes for breakfast here if you need more inspiration.

1. Italian style

Sundried tomato, fresh cherry tomatoes, basil and creamy crumbly feta give a Mediterranean vibe to these savoury breakfast muffins!

2. Asian style

Shake things up a bit with this egg muffin recipe using soy sauce, spring onions and sesame oil. Serve with sweet chilli sauce, for a delicious Asian inspired snack!

3. Smokey-dokey style

Enjoy our extra high protein egg muffin, jacked up with smoked tofu and flavoured with delicious leek and cheese.

Which one appeals most to you?

What our readers are saying

As soon as I saw these I knew they would be good, but this good? OMG I made them before work this morning they were that easy, in the oven while I got ready. To have such a delicious hot brekki waiting for me was the best! So tasty I wouldn’t change the recipe at all. Now I have leftovers for tomorrow as well. Thanks guys, fantastic! 🙂

Anna ⭐⭐⭐⭐⭐

Had these for dinner this evening, absolutely amazeballs!!

Chris ⭐⭐⭐⭐⭐

I’m on a high protein diet and these are incredible. 2/3 muffins are plenty to fill you up, they’re cheap and easy to make, and make a great alternative to the usual chicken/rise/veggies etc… Thank you!

Waitesy ⭐⭐⭐⭐⭐

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4.60 from 146 votes

Low Carb Breakfast Egg Muffins (25 Minutes, Vegetarian)

Looking for a high-protein, low-carb breakfast? Try these breakfast egg muffins – 1 recipe, 4 amazing flavours!

Course Breakfast, Lunch, Oven recipes

Cuisine Vegetarian

Diet Gluten Free, Low Calorie, Dairy Free, Vegetarian

Time Max 30 min

Calories 150 – 450 kcal

Type meal plan recipes

Diet gluten-free

Prep Time 5 minutes minutes

Cook Time 20 minutes minutes

Total Time 25 minutes minutes

Servings 3 (1 serving is 4 muffins)

Calories 219kcal

Author HurryTheFoodUp

Equipment

• Muffin pan
• Baking brush
• Mixing bowl
• Knife
• Cutting board
• Muffin cups or baking paper (only if you don't have a nonstick muffin tin)

Ingredients

• 1 bell pepper, red
• 2 spring onions
• 6 eggs
• 1 handful spinach (or any green leaves)
• ½ cup cheddar cheese (grated; other cheese is fine too)
• Salt to taste
• 4-5 splashes hot sauce (or 1 tsp curry powder)

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Preheat the oven to 200°C/ 390°F.
• Wash and dice the bell pepper and onions, and put them in a large mixing bowl.
  1 bell pepper, red, 2 spring onions
• Wash the spinach, lightly chop it and add it to the bowl as well.
  1 handful spinach
• Add the eggs and salt. Mix well. Pro tip – crack the eggs separately before adding. That way if you get a dodgy one, it won’t ruin the whole meal.
  6 eggs, Salt to taste
• Mix in the cheese to the batter.
  ½ cup cheddar cheese
• Add some hot sauce or curry powder.
  4-5 splashes hot sauce
• Grease the muffin tin with oil and kitchen paper/baking brush and pour the egg mixture evenly into the muffin slots. (If you think they might still stick to the pan use some muffin cups or cut out some baking paper and to use as cups – definitely saves time on doing the washing up 😉

  I've found using silicon muffin cups are the best, and need no oil!
• Pop the tray into the oven for 20 minutes or until the tops are firm to the touch.
• Bon Appetit!!
  

Notes

Tips: The Breakfast Egg Muffins are really nice hot or cold! A little spicy sauce is lush, too.

Make-ahead? Yes, they can be reheated easily in the oven or microwave. 

Freezable? Yes, they also freeze well if you make extra!

COOKING TIME: How do you like your eggs? Rather soft? Stick to 20 minutes baking time. If you like them well done, almost crunchy, go for 25 minutes! But note: the longer you bake them the more easily they stick to the tin!

IF YOU LIKED THIS RECIPE: Try out one of our other recipes – if you’re in an eggy mood then this Perfect Omelette is ideal for breakfast, lunch or dinner. This Quick Eggy Bread is a real time-saver too!

Nutrition

Nutrition Facts

Low Carb Breakfast Egg Muffins (25 Minutes, Vegetarian)

Amount per Serving

Calories

219

% Daily Value*

Fat

 

15

g

23

%

Saturated Fat

 

7

g

44

%

Trans Fat

 

1

g

Polyunsaturated Fat

 

2

g

Monounsaturated Fat

 

5

g

Cholesterol

 

347

mg

116

%

Sodium

 

482

mg

21

%

Potassium

 

303

mg

9

%

Carbohydrates

 

4

g

1

%

Fiber

 

1

g

4

%

Sugar

 

2

g

2

%

Protein

 

17

g

34

%

Vitamin A

 

2925

IU

59

%

Vitamin C

 

56

mg

68

%

Calcium

 

204

mg

20

%

Iron

 

2

mg

11

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

Breakfast Egg Muffin FAQ’s

We’ve added some frequently asked questions, but if you don’t find the answer you’re looking for here pop your question in the comments section and we’ll be happy to help!

Can you freeze egg muffins?

Yes! These muffins can be frozen and enjoyed later – making them perfect for meal prep. 

To thaw we recommend taking them out of the freezer and putting them in the fridge the night before to defrost. Then, you can reheat them in the oven at 350°F (150°C) or pop them in the microwave.

How long do egg muffins last in the freezer?

Up to 3 months as long as they are wrapped well and allowed to cool before putting them in the freezer.

How long do egg muffins last in the fridge?

These tasty veggie egg muffins should last for at least 2 days in the fridge… if you can hold off from eating them for that long 😉

Can I use cupcake liners for egg muffins?

You sure can. We opted to oil our tray to stop the egg muffins from sticking, but you can also use cupcake liners or DIY baking parchment liners to stop them sticking to your pan – it also saves on the washing up too! I’ve found silicon work the best.

How long to bake eggs in a muffin pan?

We suggest baking your breakfast muffins for 20 to 25 minutes (until the tops are firm to the touch.)

Studies used in this article

Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss
Evenness of Dietary Protein
Association of a Mediterranean Lifestyle With All-Cause and Cause-Specific Mortality

The post High Protein Egg Muffins – 4 Ways! appeared first on Hurry The Food Up.

The Mexican flatbread meets a cheesy, veggie filled egg mixture to put an interesting spin on the traditional French tart in this high protein tortilla quiche!

Easy to make and tasty too, follow this recipe to have it on your plate in no time.

This might be a bold statement but I think quiches are some of the most underrated baked dishes out there.

I mean, c’mon guys, super fast to prepare and highly customizable too; what more could you want in a meal?

I had myself some leftover veggies and homemade tortillas after making this tangy wrap a couple days back and I wanted none of those to go to waste.

Making the wrap again the second time in a row would have been boring so I decided to turn things up a notch by getting creative in the kitchen and this is what I had in mind.

With the vegetables of my choice, some low feta cheese, spices and a few minutes time to prep on my hands, I was able to make this quiche with tortillas as the crust!

It’s everything I love in the tart and more, plus it’s loaded with cheese, eggs and milk, making it a wonderful addition to my high protein meal plan.

Have it for breakfast, as a quick lunch or sneak it in for dinner, throwing in just about any ingredient you please, like the ones I used below.

It’s super quick as well, as most of the actual cooking time is the quiche in the oven!

I first saw something like this on Tiktok (or was it Facebook?) and I felt inspired to make our own veggie version. Here’s what you’ll need!

Ingredients

Filling

When it comes to a quiche, it’s all about the filling and for this one, eggs are pretty much the star of the show.

The cheese is also a must have and in this recipe, I used some low fat feta cheese but creamy goat cheese would do too (I’m not a massive fan).

You could also try it out with cottage cheese or even some Greek Yogurt if that’s your style.

For the milk, go wild and pick just about any of your choice. Almond, low fat, skimmed, just any that suits your palate best.

Veggies

Nothing brightens up a meal better than veggies do and when it comes to quiches, they’re the bits I look forward to the most.

After making myself that killer tangy veggie wrap, I had some bell peppers left over so I diced them up and threw them into my quiche.

Digging into my freezer, I got out I some, zucchini and cherry tomatoes I saved from previous meals and decided to toss them all in there.

If you’ve got loads of leftover veggies, it’ll be a shame to let them go to waste when you can just cook up this quiche and incorporate them all in! Cremini mushrooms, cauliflower, you name it – it can go in here.

Tortillas

If this high-protein quiche was a house, the tortilla crust would be the foundation. They make an amazing base for this quiche.

Tortillas are much lighter than the standard pie crust and much different from the regular quiche crust, making them a lot more exciting than what I’m used to.

For this recipe, I used two large burrito tortillas to make the tortilla crust. Either corn tortillas, low carb tortillas (if you’re on a keto diet) or even cassava tortillas would work.

Overall it’s a great way to use up leftover tortillas (or soft tacos) or any leftover vegetables.

How many calories are in this high protein tortilla quiche?

This easy and tasty high protein tortilla quiche contains right about 415 calories per serving.
As a high protein meal, it won’t shock you to know it also contains 23 grams of protein per serving, which is quite decent for just a meal.
In summary, one serving of this dish contains about:

Health benefits

Few in calories and low in fat, tortillas are by far one of the healthiest options for a quiche crust. Corn tortillas in particular are full of fibre and if you’re looking to cut down on your calorific intake, it’ll be a good idea to opt for those.

Since this quiche is filled with cheese and milk, be rest assured you’ll be getting all the many health benefits consuming dairy provides.

It’s a high-protein meal perfect for just about any time of the day, and if you’re looking for recipes alike, take a peek at this high-protein sporty meal plan collection for more.

You can also find all our vegetarian meal plans here.

Loading the quiche up with all kinds of veggies that go well will help you up your vitamin, antioxidant, and mineral count. All those nutrients will contribute to providing the host of advantages consuming vegetables brings.

Regardless of the kind of cheese, milk, tortillas and the variety of vegetables you choose, I’m pretty sure you’ll end up with a dope quiche.

Follow the steps below to cook one up right now!

How to make the best high-protein tortilla quiche

Once you notice everything is looking nice and firm, proceed to dig in for a quiche of a lifetime!

The best thing it’s suitable as a breakfast recipe, or for lunch or dinner, too! I actually love to eat it cold as well, and you can certainly reheat it. Your choice 🙂

FAQs

More tortilla recipes

• Crispy Tortilla Pizza
• Tangy Veggie Wrap
• Sweet Potato Tacos

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5 from 2 votes

High-protein Tortilla Quiche

Let the oven do the work with this deceptively simple but awesomely tasty quiche. It’s full of protein – don’t miss out!

Course Breakfast, Oven recipes

Diet Low Calorie, Dairy Free, Vegetarian

Time Max 45 min

Calories 150 – 450 kcal

Type meal plan recipes

Prep Time 10 minutes minutes

Cook Time 35 minutes minutes

Total Time 45 minutes minutes

Servings 2 servings

Calories 415kcal

Author Abril Macías

Equipment

• Baking paper
• Round pan for baking
• Knife
• Cutting board

Ingredients

• 2 spring onions
• 2 oz bell pepper, yellow
• 2 oz cherry tomatoes (feel free to use any veggies you like)
• 3 egg
• ½ cup milk of choice
• Salt and pepper to taste
• 2 large burrito tortillas
• 2 oz low-fat feta cheese (or creamy goat’s cheese)

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Preheat the oven to 180ºC/350 ºF.
• Thinly slice the spring onions, bell pepper and cherry tomatoes.
  2 spring onions, 2 oz bell pepper, yellow, 2 oz cherry tomatoes
• In a bowl, mix the eggs, milk, salt, black pepper and sliced spring onions until the eggs are fully incorporated.
  3 egg, ½ cup milk of choice, Salt and pepper to taste
• Lay baking paper into a round pan. The diameter can be from 18cm up to 22cm. Cover the surface of the pan with tortillas and let them go up the side where necessary.
  2 large burrito tortillas
• Add pieces of feta or creamy goat cheese to the tortillas.
  2 oz low-fat feta cheese
• Pour over the egg mixture.
• Arrange on top the sliced bell pepper and cherry tomatoes. Sprinkle with salt and pepper.
• Bake for 30-35 minutes until the quiche is set but has a jiggly centre when moving the pan.
• Allow to rest for 10 minutes before eating.

Notes

Tip: This dish is a great way to use up leftover veggies.

Make-ahead? Yes, absolutely.

Freezable? Yes, it can be.

Nutrition

Nutrition Facts

High-protein Tortilla Quiche

Amount per Serving

Calories

415

% Daily Value*

Fat

 

16.7

g

26

%

Saturated Fat

 

6.1

g

38

%

Trans Fat

 

0.03

g

Polyunsaturated Fat

 

2

g

Monounsaturated Fat

 

3

g

Cholesterol

 

261

mg

87

%

Sodium

 

905

mg

39

%

Potassium

 

418

mg

12

%

Carbohydrates

 

43

g

14

%

Fiber

 

3.5

g

15

%

Sugar

 

6.6

g

7

%

Protein

 

23

g

46

%

Vitamin A

 

903

IU

18

%

Vitamin C

 

65

mg

79

%

Calcium

 

238

mg

24

%

Iron

 

4.6

mg

26

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

The post High-protein Tortilla Quiche (super easy to make!) appeared first on Hurry The Food Up.

Let me introduce you to the best smashed potatoes out there, complete with a feta and dill sauce that will make your mouth water! Inspired by the viral tiktok recipe! But with our healthier, high-protein twist, of course.

How do I make smashed potatoes in the oven? The idea is simple: you roast some small potatoes whole until they are about half cooked.

Then, you take them out of the oven, smash them with a potato masher or a fork, so that they are flattened but still more or less whole.

Pop them back in the oven and finish off roasting them until they are golden brown. The result is a dish of crumbly, fluffy potatoes, halfway between mash and roasties!

Perfect for dipping and a healthier alternative to fries!

Ingredients

Let’s look at the ingredients in my easy smashed potatoes recipe. I’ve tried to make it a healthy smashed potatoes recipe.

Smashed potatoes

Potatoes

Small to medium sized potatoes are best for this recipe. If they are slightly bigger, chop them in half before roasting. Smaller potatoes are better for dipping!

My favorite types of potato to use are russet potatoes or red potatoes.

Olive oil

I like to use olive oil because it is a healthy unsaturated fat. Extra virgin is best, but whatever you can get your hands on works.

Sweet paprika

This adds a little smokiness to your potatoes which complements the sharp dipping sauce. You could also add a dash of cumin. Or go for a different flavor palette and use oregano!

Green beans

Green beans

Fresh green beans are a delightful accompaniment to these smashed potatoes. If you don’t have green beans, asparagus would also work!

Lemon

The sharp citrus flavor of lemon is a classic flavor combination for mild green beans. A dash of lime also works.

Dill & feta dipping sauce for potatoes

Dill

The fresh, citrussy taste of dill is the perfect complement to sharp feta cheese. Another classic flavor combo! If you don’t have dill, you could try parsley or thyme instead.

Low fat feta

I like to use low fat feta to keep fat levels under control, but you are free to make the call on that one! I would be hesitant to swap out feta for anything else, as it is a crucial element of this recipe.

However, if you really need to, goat cheese is a good alternative.

Garlic

A kick of garlic adds some more flavor to this dip. For the garlic lovers out there – feel free to amp it up!

Honey & chili flakes

I like to serve this dip with a drizzle of honey and a sprinkling of chili flakes. The honey cuts through the sharp feta with an irresistible sweetness and the chili adds a bit of spice to the whole dish.

How many calories are in crispy smashed potatoes?

These crispy smashed potatoes contain 502 calories per serving, and it contains 23g protein per serving.

This dish is also completely gluten free! It is a high protein smashed potatoes in oven recipe too – 23g per serving.

Health benefits of smashed potatoes

As I mentioned before, I have tried to make this the healthiest cheesy smashed potatoes recipe out there.

In order to do this I have kept protein levels high and fat levels low, and balanced the carbs and dairy with a portion of fresh veggies.

Feta is one of the main protein sources in this dish, however it is also a source of calcium! Calcium is important for healthy bones and teeth.

Feta also contains plenty of bacteria that are good for your general gut health!

Potatoes are high in fiber, meaning they are great for your digestive system. Did you know potatoes also contain lots of vitamin C and potassium?

Green beans are also a good source of fiber and protein. What’s more, they contain plenty of folate and potassium too.

The potassium from green beans and potatoes really adds up in this recipe: one serving provides 1314 mg potassium. The general recommended daily intake of potassium is 1600 – 2000 mg!

The high fiber, low fat content of these crispy smashed potatoes makes them great for weight loss, because it will keep you full for a long time.

If you want to learn more about healthy weight loss as a vegetarian, check out our FREE 7-day Vegetarian Weight Loss Meal Plan.

How to make smashed potatoes & dipping sauce

FAQs

Variations and alternatives

The smashed baby potatoes part of this recipe is already vegan, but the smashed potatoes dipping sauce is not.

If you want to make a vegan version of the sauce, you could swap out the feta for a vegan greek yogurt or feta cheese alternative. Or you could try them with our delicious vegan red pepper muhammara dip!

If you want to save time and aren’t too fussed about twice baked smashed potatoes, why not try boiling or microwaving them for 5 minutes, instead of baking them, before you smash them.

To get ultra crispy smashed potatoes, grill/broil them for a few minutes at the very end. I would recommend taking the green beans out before you do this.

More vegetarian potato recipes

For more delicious ways to prepare potatoes check out these recipes:

• Easy Irish Bombay Potatoes
• Healthy Sweet Potato Mash
• Proper Roast Potatoes
• Cheesy Microwave Sweet Potato Mash
• Gluten-Free Potato Rosti with Asparagus

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5 from 6 votes

Crispy Smashed Potatoes in Oven with Feta Dipping Sauce

Looking for your new favorite dinner? Try these crispy tiktok smashed potatoes in the oven – even higher in protein!

Course Dinner, Main Course, Oven recipes

Diet Gluten Free, Egg Free, Dairy Free, Vegetarian

Time More than 45 min

Calories 450 – 650 kcal

Type meal plan recipes

Diet egg-free, gluten-free

Prep Time 10 minutes minutes

Cook Time 45 minutes minutes

Total Time 55 minutes minutes

Servings 2

Calories 502kcal

Author Abril Macías

Equipment

• Mixing bowl
• Knife
• Cutting board
• Baking sheet
• Potato masher

Ingredients

• 1 pound potatoes (small to mid-sized)
• 4 sprigs dill, fresh (or 1 tsp dried)
• 5 oz low fat feta cheese
• 1 clove garlic
• 4 tsp olive oil
• 1 tsp sweet paprika
• Salt and pepper to taste
• ½ pound green beans
• 1 lemon
• 1 ½ tbsp honey
• ¼ tsp chili flakes

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Preheat the oven to 400 F/200 C. In a large bowl mix the olive oil, sweet paprika, salt and pepper. If a potato is mid-sized, cut it in half. Leave small potatoes as they are. Then toss them all into the bowl to coat with the mix.
  1 pound potatoes, 4 tsp olive oil, 1 tsp sweet paprika, Salt and pepper to taste
  
• Arrange them on one side of the baking sheet and bake for about 20 minutes.
  
• Chop the dill. Blend the feta cheese, garlic, some salt with 2 tbsp of water, until it has a creamy, while still thick, dip consistency. If necessary add a little more water to blend.
  5 oz low fat feta cheese, 1 clove garlic, 4 sprigs dill, fresh
  
• Fold into the dip most of the chopped dill, leaving some to sprinkle on in the end.
• After 20 minutes, get the baking tray out, turn and smash each potato into ½ inch thickness. You can use a potato masher, a fork or even a plate to do this.
  
• On the other side of the tray, lay the whole green beans and season with lemon juice, salt and black pepper per taste.
  ½ pound green beans, 1 lemon
  
• Bake in the oven for 15-20 minutes or until the top of the potatoes are golden brown.
  
• Serve feta dip topped with honey, chili flakes and chopped dill. Eat with smashed potatoes and green beans.
  1 ½ tbsp honey, ¼ tsp chili flakes
  

Notes

You can skip 20 minutes of baking the potatoes: Instead microwave them for about 5 minutes. Pierce first and leave the skins on, otherwise they won’t go crispy. Then coat them with the paprika oil mix on the baking tray. Bake together with the green beans for 15-20 minutes.

Make them crispier: To make the potatoes even crispier, you can also use the grill/broiler function of your oven for a few minutes at the end. I would take the green beans out first though so they don’t overcook.

Tips: You can add extra spices/herbs to the Smashed Potatoes’ Dip to put your own twist on it. Or simply use it how it is – I love it!

Make-ahead? Yes, the dip!

If you loved this, why not try one of our other potatoes and dip recipes?

• Amazing dips Easy Dip Recipes and Ideas for any Party!
• Big on avocado Avocado Hummus
• Mouthwatering The Europa
• Dinner favourite Irish Bombay Potatoes
• For lentil loving Vegan Lentil and Potato Salad

Nutrition

Nutrition Facts

Crispy Smashed Potatoes in Oven with Feta Dipping Sauce

Amount per Serving

Calories

502

% Daily Value*

Fat

 

18

g

28

%

Saturated Fat

 

6

g

38

%

Polyunsaturated Fat

 

1

g

Monounsaturated Fat

 

6

g

Cholesterol

 

38

mg

13

%

Sodium

 

660

mg

29

%

Potassium

 

1314

mg

38

%

Carbohydrates

 

72

g

24

%

Fiber

 

10

g

42

%

Sugar

 

22

g

24

%

Protein

 

23

g

46

%

Vitamin A

 

1397

IU

28

%

Vitamin C

 

88

mg

107

%

Calcium

 

91

mg

9

%

Iron

 

4

mg

22

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

I hope you enjoyed trying these delicious crispy smashed potatoes with cheese dipping sauce! Let us know what you thought of our smashed potatoes in oven recipe in the comments!

The post Crispy Smashed Potatoes in Oven with Feta Dipping Sauce appeared first on Hurry The Food Up.

Sweet, fruity jam, nutty poppy seeds (or flaxseeds) and rich cream cheese come together with a scoop of vanilla protein powder to create a muffin that is both delicious and healthy!

High protein muffin recipes are one of my favorite ways to get in a bit of extra protein, while also enjoying a sweet treat.

A scoop of protein powder does little to alter the taste and texture of a muffin, but raises protein levels massively!

These cream cheese muffins are a particularly delightful example.

There are a million chocolate muffins, blueberry protein muffins or healthy banana protein muffins out there, so I thought I’d shake things up a bit and try a more unusual flavor combination.

The batter for these high protein muffins contains rich, tangy cream cheese and a sprinkling of poppy seeds.

In the middle of each muffin is a dollop of jam of your choice! The result is a creamy, sweet, nutty muffin that has all the comforting flavors of a good old fashioned jam sponge!

These healthy protein muffins are a great way to meet your protein quotas between meals.

Ingredients

Poppy seeds

Poppy seeds have a subtle sweet and nutty flavor. They are not as pungent as, say, sesame seeds, however their flavor can be intensified by roasting.

They add a nice texture to these muffins. If you don’t have poppy seeds, use flax seeds instead.

All purpose flour

You can use white flour or whole grain flour, depending on what you have to hand. If health is your main priority, I would always recommend whole wheat flour, as it is more fibrous and nutritious.

However, be aware that whole grain flour might make for a slightly drier muffin.

Vanilla protein powder

You can choose whatever protein powder you like – I used whey protein powder, but I’m sure any other would work just as well. I would recommend going for a vanilla flavored one and steering clear of plain ones.

Plain protein powder would affect the overall flavor, whereas vanilla actually enhances it, as vanilla extract would!

Low fat cream cheese

I like to use low fat cream cheese in order to keep fat levels down. The cream cheese adds a richness and a slight tang which perfectly offsets the sweetness of the jam.

If you don’t have cream cheese, you could try a dollop of greek yogurt instead, but you might need to up the flour levels to compensate for the extra wetness.

Jam

You can go for any flavor of jam here. I enjoy cherry or raspberry, but strawberry or blackberry would also work well. Or why not go off-piste and try a dollop of apricot jam?

Make sure the jam you use isn’t too thick, because you want it to form a nice, runny filling!

Eggs

The eggs are used for binding, of course. If you are vegan, flax or chia eggs would also work for this recipe. To make a flax egg, mix 1 tbsp ground flax seeds with 2.5 tbsp water, stir and leave to rest for a few minutes.

Milk

Any milk, dairy or non-dairy, is good to use here. I tested oat milk and it worked perfectly!

Sugar

​I’ve tried to minimise sugar amounts to 1/3 cup, but it is necessary to have some in order to sweeten the muffins. If you are really averse to eating sugar, you can use honey instead!

How many calories in these protein muffins?

There are 177 kcal in each of these protein-packed muffins. This may sound like a lot, but they are big and intended as a whole breakfast or substantial afternoon snack.

177 kcal is the perfect amount for this!

Here’s a quick overview of 1 serving:

Health benefits of cream cheese protein muffins

The main benefit of this recipe is that it will help you eat all the protein you need in a day in order to be healthy. Each of these protein powder muffins contains 8g of protein.

The amount of protein recommended for the average woman is 45g a day and for the average man, 55g a day. Therefore one of these protein breakfast muffins contains almost a third of your daily protein requirements!

Why is protein important? It is one of the 3 key macros, alongside fats and carbs. Your body needs all 3 of these in balance in order to function healthily.

Protein contributes to muscle growth and maintenance. It is also the most filling macro, so it is important for managing your appetite.

​If you are trying to lose weight or build muscle, protein is one of the most important things you should be focusing on! Check out our 7-day Weight Loss Meal Plan to find out more about the role of protein in weight loss.

How to make the perfect protein muffin

The key to making protein muffins lies in the proportions of ingredients!

The easiest way to make protein muffins is to add protein powder to muffin batter.

However, you can’t just add protein powder and keep the other quantities the same.

Protein powder absorbs a lot of liquid, so if you don’t alter the other quantities, you will end up with an extremely dry muffin.

Reduce the amount of flour you use and increase the amount of wet ingredients, like milk and fat. This should balance out the drying effect of the protein powder.

If you are looking to incorporate protein powder into your baking/cooking, check out these protein powder recipes for snacks and breakfasts!

Protein powder is not the only way to make protein muffins. You can also use natural protein sources such as peanut butter, almond butter, greek yogurt, cream cheese and ricotta.

You are unlikely to get the same amount of added protein with these options, as protein powder is far denser, but they are certainly good options!

Luckily, muffins are very easy to experiment with, so you can try all different combinations and find the perfect way to make tasty muffins that are packed with protein.

How to make cream cheese protein muffins

Now sit back and enjoy your new favorite healthy muffins!

Alternatives & substitutions

If you are vegan, you can easily make these high protein breakfast muffins vegan-friendly with just a few simple changes.

Use flax eggs or chia eggs instead of normal eggs, pick a non-dairy milk, vegan cream cheese instead of regular cream cheese, and a vegan protein powder, like pea protein!

If you are gluten free, all you need to do is use a gluten-free flour like almond flour! Easy! If you want to avoid refined sugar, replace it with honey, agave or a very ripe mashed banana.

You can also experiment with flavor combos: why not try banana and cinnamon, or chopped strawberries and vanilla, or skip the jam entirely and add some yummy chocolate chips?

One of the best combinations I have tried used flax seeds, cinnamon and cherry jam.

Protein muffin FAQs

If you’ve got questions, I’ve got answers! And if I don’t have the answers, drop me a line in the comments section and I’ll get back to you.

More recipes

If you loved this recipe, you need to check out my other recipes made with protein powder. For example, this delicious winter oatmeal with apples, our perfect protein powder cookies and this super easy protein french toast.

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5 from 1 vote

Cream Cheese Protein Muffins

Looking for a high protein muffin recipe? Our tasty jam & cream cheese muffins contain 7g protein each! Try them now!

Course Breakfast, Desserts, Oven recipes

Diet Low Calorie, Low Fat, Vegetarian

Time Max 45 min

Calories 150 – 450 kcal

Type meal plan recipes

Prep Time 15 minutes minutes

Cook Time 22 minutes minutes

Total Time 37 minutes minutes

Servings 12 muffins

Calories 177kcal

Author Abril Macías

Equipment

• Muffin pan
• Muffin cups
• Mixing bowl
• Sieve

Ingredients

• 2 tbsp poppy seeds (divided. Or flaxseeds)
• 2 egg
• 2 tbsp vegetable oil
• ⅔ cup milk of choice
• 1 cup low fat cream cheese
• ⅓ cup sugar
• 1 ⅔ cup all purpose flour (or whole wheat pastry flour)
• 2 tsp baking soda
• Salt to taste
• ⅓ cup vanilla protein powder
• ⅓ cup jam (any flavor, not too thick)

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Preheat the oven to 200 C.
• Prepare a standard 12 cup muffin/cupcake pan with paper liners.
• In a large bowl mix 1 tbsp of poppy seeds, eggs, vegetable oil, milk of choice, cream cheese and sugar until fully incorporated.
  2 tbsp poppy seeds, 2 egg, 2 tbsp vegetable oil, ⅔ cup milk of choice, 1 cup low fat cream cheese, ⅓ cup sugar
  
• Sieve on top the dry ingredients: flour, baking powder, salt and protein powder. Mix the batter until incorporated.
  1 ⅔ cup all purpose flour, 2 tsp baking soda, Salt to taste, ⅓ cup vanilla protein powder
  
• Fill with batter ⅓ of the muffin cups. Add 1 tsp of jam in the middle of each muffin cup, then fill all of them evenly with the remaining batter.
  ⅓ cup jam
  
• Top muffins with remaining 1 tbsp of poppy seeds.
  
• Bake for 18-22 minutes, until the top is golden and the muffin bounces back when you press it gently.
  

Notes

Make-ahead? Yes, prep the night before. They’re good warm and cold.

Freezable? Yes, absolutely.

Looking for more? Try out some of these recipes:

• Fluffy and tasty All(mond) is Good Muffins
• Keen on quinoa Fluffy Quinoa Egg Muffins
• Heavenly indulgence Irresistible Vegan Banana Muffins with Sweet Apple Chunks
• Taste sensation Moist Almond Flour Muffins
• Great looking and soooo tasty Green Waffles with Cream Cheese

Nutrition

Nutrition Facts

Cream Cheese Protein Muffins

Amount per Serving

Calories

177

% Daily Value*

Fat

 

5

g

8

%

Saturated Fat

 

1

g

6

%

Trans Fat

 

0.02

g

Polyunsaturated Fat

 

2

g

Monounsaturated Fat

 

1

g

Cholesterol

 

44

mg

15

%

Sodium

 

283

mg

12

%

Potassium

 

169

mg

5

%

Carbohydrates

 

27

g

9

%

Fiber

 

2

g

8

%

Sugar

 

12

g

13

%

Protein

 

8

g

16

%

Vitamin A

 

203

IU

4

%

Vitamin C

 

2

mg

2

%

Calcium

 

97

mg

10

%

Iron

 

1

mg

6

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

I hope you enjoyed trying these awesome protein muffins! Let me know what you thought of them in the comments below!

The post Cream Cheese Protein Muffins: The Perfect Snack! appeared first on Hurry The Food Up.

This French toast batter contains extra protein from protein powder, meaning that 1 serving provides you with 26 grams of protein!

I LOVE French toast. Really, truly, deeply, I can’t resist a sweet, soft, crispy, golden brown slice of French toast drizzled with maple syrup. What a treat.

However, the classic French toast recipe that I ate as a kid used sliced white bread, margarine and refined sugar…not exactly a healthy start to the day.

So I thought, why not tweak the recipe. Lower the fat, up the protein, focus on healthy ingredients, and voila!

A french toast recipe that fits with my fitness regime, is the perfect post-workout meal and (this is the best part) still has all the lovely nostalgic flavors that I love so much.

Why I love lots of protein for breakfast

A high protein breakfast is a good idea for many reasons. Protein is one of the most important macros, as it is the building block of all cells, and vital for your body’s healthy functioning.

If you want to build muscle, you need to eat plenty of protein, as this is pretty much what muscle is made out of!

You will also want to keep your protein levels high if you are trying to lose weight. This is partly because of the general importance of protein, but also because it is the most filling macro.

Protein keeps you full

Protein-packed meals are going to keep you feeling full for the longest, meaning that you are more likely to stick to your meal plan and maintain a calorie deficit, because you won’t get as hungry between meals!

You might not be trying to build muscle or lose weight – protein is still super important for your overall well being.

A delicious breakfast with plenty of protein is a great way to get a large chunk of your daily protein needs first thing in the morning.

Check out our FREE 7-Day High Protein Meal Plan to learn more about getting enough protein as a vegetarian.

Ingredients

So, what goes into this protein french toast to make it both delicious, healthy and protein packed?
Let’s have a look now.

Sliced sourdough bread (preferably stale)

It is best to use whole wheat bread, because whole grain foods contain far more nutrients and less refined sugar than white bread/refined grain foods.

I like to use sourdough for similar reasons – it has higher levels of nutrients than most other types of bread.

The reason I recommend using stale bread is because when you let the bread soak in the egg mixture, fresh bread can become a bit too soggy.

Stale bread tends to hold its texture better. Plus its a great way to avoid food waste!

Eggs

Whole eggs are the basis of your batter. Usually these are the sole source of protein in a french toast recipe.

While eggs are a fantastic source of protein and other health benefits, not enough are used in French toast to really make an impact. That’s why I add protein powder!

Sugar

I try to keep sugar levels fairly low in this recipe, though a little bit is needed to bring out the flavors and give your toast that lovely sweet kick. There is only 1 tbsp of sugar between two servings.

Seasoning: cardamom, cinnamon powder, vanilla extract

This combination of flavors gives a delightful warmth and sweetness to your toast. If you don’t have these specific spices, you could also try grated nutmeg, cloves or even almond extract!

Lemon zest

For an added zing which also helps to balance the sweetness, a sprinkling of lemon zest is just what you need.

This can be replaced by a dash of lemon juice if you don’t have a lemon to zest, or left out altogether if you don’t have anything to hand.

Protein powder

Choose your favorite protein powder and whack it in! Vanilla protein powder or other ‘plain’ flavors are preferred. The best protein powders are always the natural ones.

The density of protein content in these powders is what makes this one of our high-protein breakfast recipes.

Milk of choice

It’s up to you what you choose when it comes to milk. Plant based and dairy milk all work!

Butter, ghee or vegetable oil

Whatever fat you have to hand works here.

Try to stick to unprocessed healthy fats, but don’t worry too much about it as you’re only using 1.5 tsp so you’re not exactly going to compromise your health and wellbeing if an unhealthy fat sneaks in there!

Berries or diced apple

You can get creative with this one. Any berries work – I am partial to raspberries and blueberries, but I could also imagine this working really nicely with chopped strawberries.

Diced apple is also a good choice (maybe toss it in cinnamon and a bit of sugar first?). I can even see a version of this French toast with cherries and sliced almonds…Bakewell French toast anybody?

How many calories are in protein French toast?

This protein French taost contains 430 calories per serving.

How much protein in French Toast?

And it contains an awesome 26g protein per serving.

Here’s a quick overview of 1 serving:

Health benefits

You might be surprised to hear how healthy this French toast is!

French toast is not the first thing you tend to think of when looking for a healthy breakfast recipe. Let me talk you through all the choices I have made to ensure that this is the healthiest it can be.

I’ve already explained the benefits of upping the protein levels in this dish. At 26g protein per serving that is already coming up to half the RDA of protein for most people.

Not too sugary

I have also made sure to control the sugar levels in this recipe, limiting it to 1.5 tbsp of sugar in total.

Consuming too much sugar has wide ranging health impacts, from diabetes to heart disease, so it is important to lower sugar levels wherever possible.

Furthermore, sugar causes spikes in insulin levels which can lead to sugar highs and crashes, affecting your energy levels throughout the day.

A healthy amount of daily sugar is between 2-3 tablespoons per day. One serving of this french toast is less than half your daily intake.

For context, a 45g bar of Cadbury’s Dairy Milk contains 2 tablespoons of sugar.

Our protein toast is also lower in fat than a traditional recipe. This is thanks to the fact that it is baked and not fried.

This requires considerably less fat to be used, meaning that the overall fat content of this recipe is just 11g per serving. Most of this is from healthy unsaturated fat!

How to make the best protein French toast

FAQs

Hopefully I have answered any questions you might have about this recipe here.

If there’s anything I have missed, drop me a comment at the bottom of this page below the recipe card and I will get back to you!

Variations and alternatives

You might be surprised to hear that it is possible to make this recipe both vegan and gluten free.

For gluten free french toast, simply swap your normal bread for your favorite gluten-free bread. To make it vegan is a little bit more complicated.

You can also cut the slices into protein French toast sticks if you’d prefer.

Our vegan french toast batter uses an unusual combination of almond milk, buckwheat flour and sparkling water (it works trust us!).

You can also make vegan french toast batter from plant based milk, cornflour and flaxseeds, or using one of these egg alternatives you can get in supermarkets.

Follow the recipe as usual, just substitute the egg for whichever alternative you most like the sound of.

More french toast recipes and other protein breakfasts

If you like this french toast recipe, why not try our healthy french toast with stewed apples, or our delicious savory vegan french toast recipe.

If you are looking for more high protein breakfast recipes in general, I also have you covered.

Our scrambled eggs recipe contains 22g protein per serving, this protein powder oatmeal with wintery apples contains 24g per serving.

For a real protein bomb, this vegetable frittata contains a whopping 30g protein per serving!

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5 from 1 vote

Super Easy Baked High Protein French Toast Recipe

Looking for a french toast recipe that’s actually healthy and nutritious? Try our high protein french toast recipe now!

Course Breakfast, Oven recipes

Diet Low Calorie, Dairy Free, Vegetarian

Time Max 45 min

Calories 150 – 450 kcal

Type meal plan recipes

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Total Time 35 minutes minutes

Servings 2 servings

Calories 430kcal

Author Abril Macías

Equipment

• Loaf Pan
• Mixing bowl

Ingredients

• 5 oz sourdough bread (preferably a stale loaf, sliced)
• 1 egg
• 1 tbsp sugar
• 1 tsp vanilla extract
• ½ tsp cinnamon (or cardamom)
• ½ tsp lemon zest
• 2 tbsp protein powder
• 1 cup milk of choice
• 1 ½ tsp butter (or ghee, vegetable oil)
• 1 cup berries (or diced apple)

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• The night before, arrange in a loaf pan the slices of bread.
  5 oz sourdough bread
  
• In a bowl mix the egg, sugar, vanilla extract, cinnamon/cardamom, lemon zest, protein powder, milk of choice and melted butter (or fat of choice).
  1 egg, 1 tbsp sugar, 1 tsp vanilla extract, ½ tsp cinnamon, ½ tsp lemon zest, 2 tbsp protein powder, 1 cup milk of choice, 1 ½ tsp butter
  
• Pour the liquid evenly over the bread and scatter the fruit.
  1 cup berries
  
• Cover and rest in the fridge overnight (optional).
  
• The next day, place the loaf pan on a 180 C / 355 F degree oven (no need to preheat) and cook for around 25-30 minutes or until the bread is puffed up and the edges are golden brown.
• Serve warm, optionally with a drizzle of maple syrup/honey, a spoonful of yogurt, fresh fruit or chopped nuts.
  

Notes

Tip: Different flavours of protein powder can be used to give the French Toast a special twist.

Make-ahead? Yes, prep the night before!

Freezable? Yes, absolutely.

Love this recipe? We have more:

• Sooo delicious Fluffy Protein Powder Pancakes with Oats
• Sweet and delicious High-Protein Lentil Pancakes
• Delicious day start Bread Pudding Breakfast
• Outstanding Healthy Oatmeal Banana Pancakes
• Yummy Raspberry Low Calorie Pancakes

Nutrition

Nutrition Facts

Super Easy Baked High Protein French Toast Recipe

Amount per Serving

Calories

430

% Daily Value*

Fat

 

11

g

17

%

Saturated Fat

 

4

g

25

%

Trans Fat

 

0.1

g

Polyunsaturated Fat

 

3

g

Monounsaturated Fat

 

2

g

Cholesterol

 

113

mg

38

%

Sodium

 

563

mg

24

%

Potassium

 

370

mg

11

%

Carbohydrates

 

59

g

20

%

Fiber

 

4

g

17

%

Sugar

 

20

g

22

%

Protein

 

26

g

52

%

Vitamin A

 

751

IU

15

%

Vitamin C

 

11

mg

13

%

Calcium

 

273

mg

27

%

Iron

 

5

mg

28

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

I hope you enjoyed this protein french toast recipe, it’s definitely one of my favourite high protein vegetarian breakfasts! Let me know what you think in the comments.

The post Super Easy Baked High Protein French Toast Recipe appeared first on Hurry The Food Up.

Ok, ok I hope you are excited to try this one! It is, without a doubt, the best banana bread I’ve ever eaten and I can’t wait to share it with you.

For starters, it’s a great breakfast option. But you could honestly eat it any time – it’s a great post workout treat!

Unlike traditional banana bread which has a lot of fat and refined sugar, I have crafted a healthier version that is not only delicious but is also going to help you hit those protein goals too.

I’ve chosen as many natural ingredients as I could and then boosted it with protein powder to make protein-packed banana bread.

Check it out!

Ingredients

Here are the fantastic ingredients that are included in this recipe.

Protein Powder

Vanilla or cinnamon protein powder is my choice here as it offers enough sweetness and its protein content is going to help to keep you feeling fuller for longer and satisfied through to lunch.

Oats

Oats and whole wheat flour are used in combination as they both have good levels of fiber which aids digestion.

Sweet and salty

A little sugar is added to give some added sweetness. But don’t worry I balanced out the sweetness with some salt (a key tip in baking!)

Raising agent

Next is the baking soda which helps the high protein banana bread to rise. If you don’t have soda you can use baking powder instead that’s fine.

Spice

We’re going to pop in some cinnamon. It’s my favorite spice for this dish and compliments the bananas so well!

Nuts and seeds

Lastly, are the pumpkin seeds and pecans which are going to add some great health benefits and crunch to the dish.

Fruit

Bananas are obviously a key ingredient for protein banana bread recipes. And you’ve got to make sure they’re nice and ripe. When a banana has black spots on, it’s even better!

Dairy

Butter and eggs are classic baking ingredients and they work well in this recipe, but you could also look at alternatives if you want to make a vegan banana bread batter instead.

The final ingredient is Greek yogurt which is going to give us a really nice moist banana bread and a bit more protein power which is just what you want in this healthy breakfast!

How many calories are in protein banana bread?

There are a great number of calories for a breakfast in this recipe. It has 306 calories which means it’s a bit over what I would suggest you have as a dessert but for a meal, it’s a great option.

It also has an awesome 15 grams of protein which is really going to help you hit your daily protein goals from the get-go!

Here you can check out the rest of the overview of nutritional information:

Health benefits

My star ingredients in this recipe are Greek yogurt, protein powder, and eggs which are all going to give us a great amount of protein.

Protein is a building block that has lots of great benefits to your health including supporting the growth of muscles, reducing cravings, and giving you a higher level of satiety (which could even aid weight loss).

If you’re looking for more high-protein meal inspiration I think you’ll enjoy this collection of high-protein recipes or, why not download this Free 7-Day High-Protein Meal Plan.

Bananas and pecans are great for heart health and lowering blood pressure due to the potassium inside.

Oats are great for lowering cholesterol, and supporting your digestive system, and are naturally gluten-free.

Finally, the pumpkin seeds and cinnamon are both high in antioxidants so this recipe is packed with goodness for the whole family!

How to make this healthy banana bread recipe

Quick note as pointed out by a friendly reader – I’ve found the perfect size loaf pan to be about 20 x 36 cm (8 x 14 inches).

Protein powder banana bread FAQs

Here are the answers to your top questions about banana bread:

Recipe variations

• Different add-ons: Throw in raisins, different nuts, cinnamon or add some delicious chocolate chips. There’s even a way to make homemade chocolate chips!
• Different protein powder: You could change the flavour of the protein powder. How about making a chocolate banana bread by using chocolate protein powder.
• Different sugar: If you can’t get hold of brown sugar you can always use white sugar, like castor.
• Different tray: If you don’t have a loaf tin, you could always use a muffin tin and make banana protein muffins. They would be easy to take out and about.

More recipes like this

If you love this take a look at these recipes too:

• Banging Banana Mug Cake
• Healthy 2-Ingredient Banana Oatmeal Cookies
• Protein Baked Oats
• Gluten Free Banana Bread
• High Protein Chocolate Pudding

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5 from 1 vote

High-Protein Banana Bread

Boost your protein goals in just 15 minutes! This is the best banana bread I've ever tasted and it's super easy to make!

Course Breakfast, Desserts, Snack

Diet Low Calorie, Dairy Free, Vegetarian

Time More than 45 min

Calories 150 – 450 kcal

Type meal plan recipes

Prep Time 15 minutes minutes

Cook Time 1 hour hour

Total Time 1 hour hour 15 minutes minutes

Servings 8 servings

Calories 306kcal

Author Abril Macías

Equipment

• Hand blender
• Sieve
• Baking paper
• Baking sheet

Ingredients

• ¼ cup butter
• ½ cup protein powder (vanilla or your fave flavor)
• ⅓ cup rolled oats
• 3 bananas (as ripe as possible, preferably with dark spots)
• ⅔ cup low fat Greek yogurt
• 2 eggs
• ⅛ cup brown sugar
• ¼ cup pumpkin seeds
• ¼ cup pecans (chopped)
• 1 ¾ cup wholegrain flour
• Salt to taste
• 1 tsp baking soda
• 1 ½ tsp cinnamon

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Preheat the oven to 180 C / 350 F.
• Prepare a loaf cake pan covered with parchment paper. Approximate size of 20 x 36 cm.
• Melt the butter in a small pot. Allow it to get golden brown, this will improve the flavor. Just be careful not to burn it.
  ¼ cup butter
• In a large bowl add the 3 peeled bananas. Crush with a fork until you have a puree with some small lumps.
  3 bananas
• Add oats, protein powder, low fat Greek yogurt, eggs, brown sugar and melted butter. Mix with a whisk or hand blender until everything is incorporated.
  ½ cup protein powder, ⅓ cup rolled oats, ⅔ cup low fat Greek yogurt, 2 eggs, ⅛ cup brown sugar
• Sieve the flour, salt, baking soda and cinnamon on top of the bowl. Then mix until there are no dry clumps of flour left.
  1 ¾ cup wholegrain flour, 1 tsp baking soda, 1 ½ tsp cinnamon, Salt to taste
• Fold ⅔ of the pumpkin seeds and pecans.
  ¼ cup pumpkin seeds, ¼ cup pecans
• Add banana cake batter to the prepared loaf pan. Top with remaining pumpkin seeds and pecans.
• Bake for 45 mins to an hour, depending on the oven. The banana bread will be done when it is deeply golden brown on top, when you press gently with your hand the crust springs back up (no indentation), and when inserting a toothpick or cake tester it comes out dry (not wet batter) with some crumbs stuck to the sides (not completely dry).
• Allow to cool before serving.
  

Notes

Make-ahead? Yes, prep the night before.

Freezable? Yes, absolutely. Just cut into slices before freezing and put inide a ziplock bag or tupperware. A few minutes in the oven and it’ll be good as new!

Here are some more recipes that you may enjoy:

• Tasty start of a day Bread Pudding Breakfast
• Homemade classic Gluten Free & Vegan Banana Bread
• True culinary masterpiece Super Easy Baked High Protein French Toast Recipe
• Sweet and tasty Banana Oatmeal Fitness Cookies
• Yumm desert Cream Cheese Protein Muffins

Nutrition

Nutrition Facts

High-Protein Banana Bread

Amount per Serving

Calories

306

% Daily Value*

Fat

 

13

g

20

%

Saturated Fat

 

5

g

31

%

Trans Fat

 

0.2

g

Polyunsaturated Fat

 

2

g

Monounsaturated Fat

 

4

g

Cholesterol

 

69

mg

23

%

Sodium

 

291

mg

13

%

Potassium

 

351

mg

10

%

Carbohydrates

 

37

g

12

%

Fiber

 

5

g

21

%

Sugar

 

10

g

11

%

Protein

 

15

g

30

%

Vitamin A

 

299

IU

6

%

Vitamin C

 

4

mg

5

%

Calcium

 

76

mg

8

%

Iron

 

2

mg

11

%

* Percent Daily Values are based on a 2000 calorie diet.

Show us your version!Tag @HurryTheFoodUp on Instagram and hashtag #hurrythefoodup.

Well I hope you love it as much as I do! This is the best protein banana bread recipe in my opinion, and I’m sure banana bread lovers will agree!

If you want more meal inspiration take a look at this weekly high-protein meal plan.

The post Super High-Protein Banana Bread: A Post-Workout Treat! appeared first on Hurry The Food Up.