I’ve tested this recipe umpteen times you so don’t have to – follow the simple steps and you’ll get perfect results each time you make it (and I guarantee you’ll be making it again and again!).

This spaghetti arrabiata is a favourite of mine. I first tried it during hard times with little money – it’s really filling and delicious. It’s based around aubergine/eggplant/brinjal which is so filling because of all the fiber.

Simple ingredients

I love my food speedy, so I always try and figure out ways to cut down the cooking time but keep the taste. I use a shop-bought tomato juice/sauce as it saves a lot of time rather than making my own.

This spaghetti arrabbiata is actually vegan, though you could also add cheese (like parmesan or cheddar) if you’re not vegan.

I also added a handful of chopped almonds to the topping for extra flavour and a nice crunch in the consistency.

The yeast flakes give a cheesy taste and add extra protein, but as I mentioned, you could also add cheese instead.

Here are some other great money-saving recipes.

How to make spaghetti arrabiata – my best tips

Preparing this dish is pretty simple, but I have a few tips to ensure that it comes out as delicious as possible.

For example, I can’t stress enough how important it is not to skip the last cooking stage. That last 5 minutes of simmering really releases the flavour!

I also wouldn’t recommend skipping the sugar, unless absolutely necessary – a hint of sweetness lessens the acidity of the tomato and gives a fuller flavour to the dish.

Furthermore, to control the level of spice, you have a couple of options:

Least spicy: throw a chilli pepper in the sauce while cooking and remove at the end.

Middle spicy: deseed the chilli pepper and chop the rest into pieces. Add it to the sauce.

Most spicy: Chop the chilli pepper, seeds and all, and add it to the sauce.

My favourite is the most spicy version, but the kids won’t eat it so I usually go for the first!

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4.78 from 9 votes

Spaghetti with Arrabbiata Sauce

This cheap and easy spaghetti arrabbiata is a game-changer – loads of taste, make it as spicy as you like–and save money at the same time!

Course Dinner, Main Course

Cuisine Italian, Vegan, Vegetarian

Diet Egg Free, Low Fat, Dairy Free, Vegan, Vegetarian

Time Max 30 min

Calories 150 – 450 kcal

Type meal plan recipes

Diet dairy-free, egg-free, vegan

Prep Time 5 minutes minutes

Cook Time 25 minutes minutes

Total Time 30 minutes minutes

Servings 2 servings

Calories 522kcal

Ingredients

• 1 small aubergine
• 5 oz wholegrain pasta
• 2 medium tomato
• Salt to taste
• 1 tsp paprika powder
• 1 medium onion
• 2 clove garlic
• 2 tbsp nutritional yeast
• ¼ tsp sugar
• 1 tbsp olive oil
• 2 tsp tomato paste
• 2 cups tomato juice (the drink)
• 1 red chili pepper
• 1 tbsp almonds (roasted/smoked)

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Cook the pasta as per packet instructions.
  5 oz wholegrain pasta
• Wash and cut the aubergine and tomatoes into small pieces.
  1 small aubergine, 2 medium tomato
• Heat up a pan with olive oil on a medium heat. Add the aubergine, and mix in the salt and paprika.
  Salt to taste, 1 tbsp olive oil, 1 tsp paprika powder
• Dice the onion and garlic.
  1 medium onion, 2 clove garlic
• After a couple of minutes, add the onions and fry until soft. When they are, add the garlic and fry for another 30 seconds or so.
  
• Add the tomato paste, tomato juice, the tomato pieces, nutritional yeast and the sugar.
  2 tbsp nutritional yeast, ¼ tsp sugar, 2 cups tomato juice, 2 tsp tomato paste
• Chop the chili pepper and throw that in there too.
  1 red chili pepper
• Let it cook (bubbling) for another five minutes (don't skip this!)
  
• Crush the almonds.
  1 tbsp almonds
• Serve the pasta with the sauce, adding salt and pepper to taste. Garnish with the crushed almonds.

Notes

• Kat’s pro tip: Don’t skip the final cooking stage, it really brings out the flavours. The same goes for the little amount of sugar, unless absolutely necessary to skip.
• Make-ahead? Yes, you can make ahead of time, but I’d reheat and have it warm.
• Freezable? Yes, it’s freezer friendly.

 

Here are some more satisfying recipes that you may enjoy:

Simple and delicious Red Pesto Pasta

The nutritious powerhouse Creamy Broccoli Pasta

Incredibly Quick and Creamy Avocado Pasta

Surprisingly easy The Veggie King Microwave Baked Potato

Best dinner ever Easy Stuffed Bell Peppers in Mediterranean Tomato Sauce

Nutrition

Nutrition Facts

Spaghetti with Arrabbiata Sauce

Amount per Serving

Calories

522

% Daily Value*

Fat

 

13

g

20

%

Saturated Fat

 

1

g

6

%

Polyunsaturated Fat

 

2

g

Monounsaturated Fat

 

7

g

Sodium

 

379

mg

16

%

Potassium

 

1808

mg

52

%

Carbohydrates

 

87

g

29

%

Fiber

 

19

g

79

%

Sugar

 

27

g

30

%

Protein

 

20

g

40

%

Vitamin A

 

2970

IU

59

%

Vitamin C

 

105

mg

127

%

Calcium

 

97

mg

10

%

Iron

 

3

mg

17

%

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

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The post Spaghetti with Arrabbiata Sauce (works every time!) appeared first on Hurry The Food Up.

You can hear more about this recipe in the audio player below.

It combines the comfort of hearty potatoes and leeks with an added portion of protein boosting white beans for the perfect winter meal, with no added cream (though you can add a little sour cream if you like). It’s nearly magical!

While leeks are available year round in most places, they are in season from late winter to early spring, making them a great choice of vegetable at this time of year. 

Some soups can take hours of chopping and simmering, but our leek and white bean soup proves that delicious and warming soups can be ready in half an hour! 

To speed things up you’ll need a blender to achieve the thick and creamy texture that makes this healthy leek and potato soup so tasty. 

Why it’s perfect for health and weight loss

Leek are one of the secret superstars of the vegetable world! They’re high in compounds thought to lower cholesterol and protect against cancers and heart disease.

This is because they’re part of the allium family, which also includes onions and garlic, and so share many of their anti-inflammatory properties.

Leeks are also high in fibre and water content which makes them a very filling vegetable, meaning this leek soup recipe works well with our vegetarian weight loss meal plan.

Health bean-ifits of white beans

While leeks and potatoes are the main ingredients for many traditional leek and potato soup recipes, we’ve added 6oz of white beans to ours for added protein and fibre.

Adding white beans gives this soup a rich and creamy texture without any actual cream, making this no cream leek and potato soup is a much healthier option.

Adding two tablespoons of sour cream to serve is entirely optional, as is which kind of cheese you use. We’ve suggested feta but cheddar or goat’s cheese are also delicious toppings, depending on your preference!

The beans and feta add a load of protein, which is proven to help as you age. There’s also a vegetarian podcast about it here.

Which white beans you choose are up to you: cannellini, butter, navy or great northern beans. Each white bean has a slightly different flavour profile and texture, but all work well in this healthy leek and potato soup.

If this vegetarian bean soup recipe leaves you wanting more, try this bean and pasta casserole or this high protein white bean salad.

If you’re looking for more potato-based meals, try our oven baked smashed potatoes with feta dipping sauce!

You can also add croutons to the soup. Me and the kids love some bread fried in a pan (with a tiny bit of oil or butter) and a couple of crushed garlic cloves.

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Leek and Potato Soup

Tired of soups that leave you feeling hungry? Try our fibre and protein packed leek and potato soup with white beans now!

Course Dinner, Lunch, Main Course, Soups

Cuisine British

Diet Egg Free, Low Calorie, Dairy Free, Vegetarian

Time Max 30 min

Calories 450 – 650 kcal

Type meal plan recipes

Diet egg-free

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 2

Calories 398kcal

Author Abril Macías

Ingredients

• 10 oz leek (one big leek or two small ones)
• 1 ½ tbsp olive oil (divided)
• 2 clove garlic
• 6 oz white beans, canned (or cooked white beans)
• 2 ½ cups vegetable broth
• ½ tsp thyme, dried
• ¼ tsp black pepper
• 2 oz potato, diced (¼ cup diced potato)
• ½ tsp salt
• 2 oz low fat feta cheese (crumbled)(or substitute for another cheese)
• ¼ cup parsley, fresh (packed)
• 2 tbsp low fat sour cream

Optional

• 2 tbsp croutons

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Clean the leek by chopping the base and the top of the upper green section. Make a lengthwise cut and wash the leek, notice if the upper green section has some dirt inside and make sure to wash it properly.
  10 oz leek
• Thinly slice the leek and garlic cloves.
  2 clove garlic
• In a medium sized pot over medium-low heat add the olive oil. Sweat the leeks and the garlic. Cook until the leeks appear golden brown. Take out of the pan ¼ of the cooked leeks/garlic and reserve.
  1 ½ tbsp olive oil
  
• Then add the white beans, broth, thyme and black pepper to the pot. Allow to bubble and simmer until the leeks are completely soft, about 5-6 minutes. Stir often to avoid sticking at the bottom of the pot.
  6 oz white beans, canned, 2 ½ cups vegetable broth, ½ tsp thyme, dried, ¼ tsp black pepper
• Blend with a hand blender or regular blender until you have a creamy and uniform soup.
• Transfer back to the pot and place over medium heat. Add diced potato and salt, mix into the soup.
  2 oz potato, diced, ½ tsp salt
• Allow to bubble and simmer until the diced potato is cooked through and the soup has reduced (8-10 minutes). By the end taste the soup and add extra salt per taste if necessary.
• If you want to make croutons I suggest a bread fried with a little oil or butter and crushed garlic. It fits really nicely.
• Serve the soup with reserved browned leeks/garlic, parsley leaves, low fat sour cream, croutons and feta.
  2 tbsp croutons, 2 oz low fat feta cheese, ¼ cup parsley, fresh, 2 tbsp low fat sour cream
  

Notes

Looking for more hearty soups? Try these!

Creamy Curried Lentil with Coconut Soup

Brilliant Broccoli and Cauliflower Soup

Zingy Carrot and Ginger Soup

Fresh Pea and Mint Soup

Super Vegan Tomato Soup

Nutrition

Nutrition Facts

Leek and Potato Soup

Amount per Serving

Calories

398

% Daily Value*

Fat

 

16

g

25

%

Saturated Fat

 

4

g

25

%

Polyunsaturated Fat

 

2

g

Monounsaturated Fat

 

8

g

Cholesterol

 

19

mg

6

%

Sodium

 

2059

mg

90

%

Potassium

 

845

mg

24

%

Carbohydrates

 

52

g

17

%

Fiber

 

8

g

33

%

Sugar

 

10

g

11

%

Protein

 

16

g

32

%

Vitamin A

 

3671

IU

73

%

Vitamin C

 

34

mg

41

%

Calcium

 

188

mg

19

%

Iron

 

7

mg

39

%

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

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The post Cozy Leek, Potato and White Bean Soup (perfect for weight loss) appeared first on Hurry The Food Up.

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.

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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.

I even made these for my daughter’s birthday, and she fell in love with the delightful strawberry compote.
If you’re curious to see what the hype is about, don’t hesitate to try out the recipe!

What are protein powder pancakes?

Protein powder pancakes are a delicious breakfast idea with a scoop of protein powder and served with beautiful strawberry compote and nut butter.

This recipe includes two of my favourite pancake accompaniments: oats and strawberries.

I know that oats don’t sound like the most important ingredient here but trust me, they make a big difference in the texture and fiber content.

Benefits of protein powder pancakes

Protein powder is the ‘it ingredient’ in these pancakes. It boosts the protein content essential for satiety, hunger control and muscle repair and growth.

The recipe also incorporates egg, soy milk, and nut butter — great vegetarian sources of protein which elevate the nutritional value even further.

If you like strawberries as much as I do, you’ll be pleased to hear about their high levels of vitamin C, manganese, folate, and potassium.

So the strawberry compote topping isn’t only for flavour and colour, but also for health benefits including improved heart health.

Pancakes with protein powder are one of the best high-protein breakfasts you can enjoy. You won’t be left feeling hungry and reaching for unhealthy snacks, which is an amazing benefit to a weight loss diet.

For more protein-rich ideas, check out our free 7-day high-protein meal plan with all the right tips for losing weight and building muscles.

Ingredients

Dry ingredient list

All-purpose flour

Flour serves as a thickening agent allowing the pancakes to hold their shape. I’m using all-purpose flour but feel free to explore other alternatives, such as coconut flour or almond flour.

Protein powder

There are many types of protein powder in stores. I usually go for whey protein powder made from milk or vegan protein powders.

My favourite flavour is cookies and cream — a delicious way to sneak protein into your breakfast. But then, there’s no resisting chocolate protein pancakes either!

You can explore other flavours like salted caramel, banana, vanilla protein powder and more.

Oats

Old-fashioned rolled oats or quick oats are the best options for this homemade protein pancake mix. They add a slightly chewy but moist texture and a subtle nutty flavor.

Baking soda

As a leavening agent, baking soda helps make light and fluffy pancakes. You can also use 1 teaspoon baking powder instead.

Check out these alternatives to baking ammonia to learn more about common leaveners for pancakes and baked goods.

Sugar

These pancakes are meant to be sweet, and a touch of sugar, just a couple of tablespoons, is a must. You can also use honey, maple syrup, stevia and other refined sugar alternatives.

Salt

A dash of salt ensures a harmonious blend of sweetness.

Wet ingredient list

Egg

In this protein pancake recipe, I use a whipped egg white for an airy, fluffy texture while the yolk holds other ingredients in the pancake batter together.

Soy milk

Soy milk is packed with protein and it’s a great option for these healthy protein pancakes. Alternatively, you can opt for other types of plant-based milk like almond milk and oat milk or even traditional dairy milk.

Optional ingredient list

Strawberries

Strawberries are important here but they’re also optional if you have dietary restrictions or just don’t like the fruit.

You can make a tasty compote topping with other fruits like mixed berries, apples, peaches or plums. Frozen strawberries are fine too!

Nut butter

You can use peanut butter, almond butter or cashew butter. If you’re allergic to nuts or just don’t fancy them, you can use other spreadable ingredients like seed butter.

I’ve tried topping these pancakes with cream cheese and it paired quite nicely with the strawberries.

Hemp seeds

Hemp seeds add a final touch of protein. Other types of seeds like pumpkin, sunflower or chia seeds can also make great toppings for protein pancakes.

How many calories

These fluffy protein powder pancakes contain 426 calories per serving and a generous 27 grams of protein.

Here’s a quick overview of the nutrition:

How to make fluffy pancakes

Tips and tricks for perfect protein powder pancakes every time

I can’t recall the exact details of my very first batch of pancakes, but I do remember struggling to make them nice and fluffy. Here are some tips to help you avoid the mistakes I made.

• Avoid overmixing your pancake mixture. It’s good practice to whisk dry ingredients before adding the wet components to de-lump everything beforehand. A few small lumps are still fine!
• Beat the egg white and fold it in at the end for fluffier pancakes.
• While you’re preheating your pan, allow the pancake batter to rest and the leaveners to activate.
• Use a non-stick pan or griddle and lightly grease it after it’s been preheated. Trust me, you don’t want to scrape off the pancakes when you flip them!
• Flip after about 2-3 minutes when you see slightly matte edges and broken bubbles.

Use medium heat when cooking the pancakes

I decided to highlight this tip because it’s easy to get tempted and crank up the heat for faster cooking.

I’m not the most patient person in the world and I’ve learned the hard way that high heat will burn your batter.

If you don’t have a particular liking for charred pancakes, stick to medium heat. This way they will cook through and achieve that fluffy texture.

Alternatives & substitutions

This protein pancakes recipe is easily adjustable to be made vegan, gluten-free or nut-free.

If you’re a vegan, you can make no-egg pancakes by using flax eggs (ground flax seeds with water) or even a mashed ripe banana.

For gluten-free pancakes, use certified gluten-free oats and replace all-purpose flour with almond flour, oat flour or any other gluten-free flour.

Lastly, opt for seed butter or tahini instead of nut butter for a tasty nut-free recipe.

If you have a special topping you can’t live without, feel free to sprinkle those chocolate chips!

Protein pancakes with oats FAQs

More recipes

If you enjoyed the addition of oats in this protein powder pancake recipe, this guide to healthy overnight oats is just the right read for you.

Our weight-loss beetroot smoothie is another great choice for breakfast if you want something ready under 5 minutes.

If you’re also looking for affordable foods, you can enjoy any of these student-inspired cheap meals.

To bring it all together, check out some protein popsicle ideas for a sweet and refreshing dessert after a filling meal. There’s a strawberry popsicle that will make your mouth water!

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5 from 1 vote

Fluffy Protein Powder Pancakes with Oats

Need tips on how to make fluffy protein powder pancakes? Try this recipe with tasty strawberry compote and nut butter!

Course Breakfast, Desserts

Diet Low Calorie, Dairy Free, Vegetarian

Time Max 30 min

Calories 150 – 450 kcal

Type meal plan recipes

Diet dairy-free

Prep Time 15 minutes minutes

Cook Time 15 minutes minutes

Total Time 30 minutes minutes

Servings 2

Calories 426kcal

Author Abril Macías

Equipment

• Cutting board
• Knife
• Saucepan
• Mixing bowl
• Whisk
• Pan

Ingredients

• 5 oz strawberries
• 4 tsp sugar (divided)
• 1 egg
• ½ cup soy milk
• 2 tbsp protein powder
• ½ cup all purpose flour
• ¼ cup rolled oats
• 1 tsp baking soda
• Salt to taste
• 2 tbsp nut butter
• 2 tsp hemp seeds

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Chop or slice the strawberries and put in a small pot with 1 tbsp sugar.
  5 oz strawberries, 4 tsp sugar
• Cook over medium-low heat until it boils, reduces and has a jammy consistency.
  
• Meanwhile, prepare the pancakes: In a medium sized bowl add the egg yolk, and place the egg white in a smaller bowl.
  1 egg
  
• In the yolk bowl add the soy milk, protein powder, flour, oats, baking powder remaining tbsp of sugar and salt. Mix until everything is incorporated and there are no lumps of flour.
  ½ cup soy milk, 2 tbsp protein powder, ½ cup all purpose flour, ¼ cup rolled oats, 1 tsp baking soda, Salt to taste
  
• With the help of a whisk, whip the egg white until it has stiff peaks.
  
• Fold the white into the batter with a spatula very carefully, trying to keep as much airyness as possible.
  
• Heat a griddle or a large pan over medium heat and cover lightly with oil.
• Pour around ¼ cup per pancake and cook until the surface is bubbly and starting to dry off.
  
• Turn around and cook until the other side is golden brown. Repeat with all the batter.
  
• Serve pancakes topped with strawberry compote, nut butter and hemp seeds.
  2 tbsp nut butter, 2 tsp hemp seeds
  

Notes

Tips: Feel free to choose your own fave toppings for the Protein Powder Pancakes! Also, different flavour powders can offer really unique twists. Non-protein powder pancake alternative here.

Make-ahead? Yes, batter can be made in advance.

Want more recipes like this? Check out some of our others:

• Tempting treat Raspberry Low Calorie Pancakes
• Delectable version High-Protein Lentil Pancakes
• Irresistible Authentic Vegan Banana Pancakes
• Crazy tasty Low Carb Cream Cheese Pancakes
• Modernized version of Dutch Apple Pancakes

Nutrition

Nutrition Facts

Fluffy Protein Powder Pancakes with Oats

Amount per Serving

Calories

426

% Daily Value*

Fat

 

16

g

25

%

Saturated Fat

 

3

g

19

%

Trans Fat

 

0.01

g

Polyunsaturated Fat

 

6

g

Monounsaturated Fat

 

6

g

Cholesterol

 

105

mg

35

%

Sodium

 

693

mg

30

%

Potassium

 

490

mg

14

%

Carbohydrates

 

48

g

16

%

Fiber

 

7

g

29

%

Sugar

 

15

g

17

%

Protein

 

27

g

54

%

Vitamin A

 

319

IU

6

%

Vitamin C

 

42

mg

51

%

Calcium

 

175

mg

18

%

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 these DIY protein pancakes become your go-to breakfast option. Enjoy and let me know your favorite toppings!

The post Fluffy Protein Powder Pancakes with Oats appeared first on Hurry The Food Up.

Growing up in the nineties and naughties Britain, the curry was (and still is) an insanely popular dish.

An estimated 12,000 curry houses sprang up around the UK and some of my absolute favourite curries were even invented in Britain (I’m looking at you tikka masala).

In case you haven’t guessed, I really, really like Indian food, especially curry.

But what I’ve come to realise in the middle of a curry craving isn’t that I miss the chicken in a korma or the lamb in a vindaloo – not at all.

The meat itself was never important but it’s rather the meal itself as a whole.

The creamy sauce, the exotic spices and the crunchy poppadoms all combine together to make one of the world’s favourite meals.

As long as you get the sauce and rice right, you’re on to a winner.

Which is where this curry came from. I can’t take the credit – Kat’s fair hand is all over this chickpea curry recipe.

Not only does it do away with meat, but it’s vegan too! Swapping out the milk and cream for a soy or nut-based variety is easy as veggie pie.

Using chickpeas as the main bulk of the meal creates a lovely texture and provides us with a filling boost of fibre and iron.

If you’re looking for inspiration follow this link to find more vegetarian recipes like this one.

So what makes our vegan chickpea curry so special you ask?

Let’s take a look at what’s in this healthy one-pot meal.

Ingredients

This is a simple meal with a cooking time of under 30 minutes!

Base

To start any good vegan chickpea curry you need to make a base, but I’m not using gluten-filled rues or anti-vegan ingredients like ghee.

Instead, I chose to use simple and healthy ingredients that will give us a great base for our curry.

Onions and garlic are going to give so much flavour and don’t get me started on the curry paste. I chose a paste as the flavour is more concentrated than what you’d get from a curry powder.

It’s also going to give great colour to the dish.

You can choose to add more than what the recipe suggests depending on how hot you like it.

To finish off the base of this vegan curry I am adding a can of coconut milk. It’s vegan, creamy and creates a delicious curry sauce when combined with the paste.

Bulk

To bulk out this meal and keep you feeling full, I used two key ingredients. First of all, I added a can of chickpeas to the sauce. They’re going to give a great texture and they have a nice bite too.

The second ingredient is rice. I chose basmati rice, however, you can serve it with whatever rice you have in your store cupboard.

Rice is filling, healthy and gluten-free which makes it a great accompaniment to this dish.

Finishings

To finish this recipe off, as if it couldn’t get any better, I added chopped fresh tomatoes. You know the kind that tastes like a sunbeam burst in your mouth? Throw them in.

Then add some basil, it gives a great pop of colour next to the tomatoes.

And finally, to really make this curry taste out of this world I added a combination of lime juice for zing, soy sauce for the umami tang, and maple syrup for that sweet balance.

There you have it, a top recipe that you will want to make way more than once!

How many calories are in coconut milk chickpea curry?

I love it when comfort food is also really healthy it makes my taste buds even happier!

In this dish there are 465 calories which is an ideal amount for a well-balanced meal.

There is also 13 grams of protein.

Here are the other nutritional facts about this tasty weeknight dinner:

Health benefits

Although traditionally curries may be viewed as unhealthy junk food a recipe such as this one can is actually be really healthy.

In particular, curry paste provides some top health benefits which come from the various Indian spices.

These include memory-boosting, anti-inflammatory and fat-loss properties.

Chickpeas, also known as garbanzo beans, are high in fibre so eating meals containing them is a great way to help you feel fuller for longer.

They also contain high levels of plant protein so they make the perfect animal protein alternative for vegans and veggies like us!

As this meal is higher in protein than some, my delicious coconut chickpea curry can help you not only reach your protein goals but in turn, it may help you towards losing weight or gaining muscles depending on what journey you’re on.

If you’d like more high-protein meal inspiration make sure to download your free 7-day high-protein meal plan, and if you love it we also do a recurrent weekly high-protein plan too to keep the ideas flowing.

In fact, if you’re struggling with losing the pounds you might find this article on how to break your weight-loss plateau useful.

How to make curry with chickpeas?

Chickpea coconut curry FAQs

If you’ve got questions about chickpea curry it’s a good thing we have the answers!

Recipe variations

There are a couple of delicious ways you could tweak this recipe next time:

• Extra veg: Add extra vegetables to the curry, how about some sweet potatoes, baby spinach or cauliflower?
  
• Different spices: How about trying a Thai red curry paste (or even green) to change up the variety of spices?
  
• Low carb: To keep those carbs down swap out the basmati rice with cauliflower rice.

More recipes like this

If you enjoyed this meal take a look at these ones below:

• Easy Vegan Cauliflower Curry
• Amazing Aubergine Curry
• Marvellous Mango Curry
• And if that’s not enough try these 21 Incredible Vegetarian Curry Recipes

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4.77 from 195 votes

Vegan Coconut Chickpea Curry

If you're looking for comfort food that is kind to your waistline you'll love this delicious vegan chickpea curry!

Course Dinner, Main Course

Cuisine Indian

Diet Egg Free, Low Calorie, Dairy Free, Vegan, Vegetarian

Time Max 30 min

Calories 450 – 650 kcal

Type meal plan recipes

Diet dairy-free, egg-free, vegan

Prep Time 10 minutes minutes

Cook Time 15 minutes minutes

Total Time 25 minutes minutes

Servings 3 people

Calories 465kcal

Author HurryTheFoodUp

Equipment

• Large pan
• Pot
• Knife
• Cutting board
• Cooking spoon

Ingredients

• ½ cup basmati rice
• 1 cup water
• 2 pinch salt
• 2 onions
• 1 tbsp olive oil
• 3 clove garlic
• ½ lime
• 1-2 tsp curry paste (your favourite or a Tikka Masala curry paste would work great as well)
• 1 can low fat coconut milk (1 can = 1.5 cups = 375ml) (use regular if you prefer the taste!)
• 1 can chickpeas (1 can = 15oz = 435g)
• 1-2 tbsp soy sauce (try one tbsp first, add another if required)
• 2-3 medium tomato (or handful cherry tomatoes, chopped. The sweeter the better ;))
• 1 cup basil, fresh
• 1 tsp maple syrup (sugar is fine too)

Optional:

• ½ cup sugar snap peas (any green veg you like)

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• Add the rice, water and a pinch of salt and bring to a boil. Keep an eye on the rice – when the water is boiling put a lid on it, reduce the heat to low and cook for another 8-10 mins (or as per packet instructions).
  ½ cup basmati rice, 1 cup water, 2 pinch salt
  
• While this is happening chop the onions, garlic, basil and juice the lime.
  2 onions, 3 clove garlic, 1 cup basil, fresh, ½ lime
• Put the oil and onions into a large pan and cook on a low-medium heat until the onions start to soften and turn clear, about 5 minutes. Add the garlic for a further 1 minute.
  1 tbsp olive oil
• Add curry paste and the milk, stirring until the curry is dissolved. Add a pinch of salt. Taste test – if you’d like your curry a little stronger then add another tsp.
  1-2 tsp curry paste, 1 can low fat coconut milk
• Throw in the drained and rinsed chickpeas. If using sugar snap peas (or other green veg), add them now too. Cook on a medium heat for around 5 minutes, bringing the curry to a boil. If it starts to burn, reduce heat immediately.
  1 can chickpeas, ½ cup sugar snap peas
• Add the chopped tomatoes, chopped basil, lime juice, soy sauce and gently simmer the curry for another 2 minutes.
  2-3 medium tomato, 1-2 tbsp soy sauce
  
• Taste test again, and if desired add a another tbsp soy sauce and the syrup or brown sugar. Give it another stir.
  1 tsp maple syrup
• The rice should be done by now too – fork it through to make it fluffy.
• Serve the curry and rice together with papadoms and naan bread as optional sides.
  

Notes

If you liked this recipe: you’ve gotta check out some more chickpea ideas! Here’s our Avocado Chickpea Salad (ready in just five mins!) and the Amazing Chickpea Spinach Salad is so-called for a very good reason. Enjoy!

 

Note for the nutritional table: we make our chickpea curry with a little rice – this makes the proteins found in the chickpeas and rice a ‘complete’ protein, meaning our bodies can utilise it in the best possible way.

Nutrition

Nutrition Facts

Vegan Coconut Chickpea Curry

Serving Size

 

661 g

Amount per Serving

Calories

465

% Daily Value*

Fat

 

17

g

26

%

Saturated Fat

 

10

g

63

%

Polyunsaturated Fat

 

4

g

Monounsaturated Fat

 

4

g

Sodium

 

901

mg

39

%

Potassium

 

652

mg

19

%

Carbohydrates

 

65

g

22

%

Fiber

 

10

g

42

%

Sugar

 

8

g

9

%

Protein

 

13

g

26

%

Vitamin A

 

1575

IU

32

%

Vitamin C

 

32

mg

39

%

Calcium

 

125

mg

13

%

Iron

 

3

mg

17

%

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

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

There you have it a meal that takes little effort but produces maximum flavor! It’s my opinion that this curry tastes amazing, but I’m sure you’ll also soon agree.

It is a family favourite recipe in our household and I know it will also become yours too. It would be too easy to eat the whole thing so don’t forget to share!

What our readers are saying

‘My husband made this for us last night. I’m not a huge fan of chickpeas outside of hummus, but MAN was this good. This is a keeper in our house. He said that the lime really made a different in taste.’

– Kari ⭐⭐⭐⭐⭐

Whyyyyyy haven’t I made this before now???? EFFING DELICIOUS!!!!! I’m fooling myself into believing that I made enough for 5 days….I’ll be lucky if it lasts two! YUM!!!

– Stormy Vegan ⭐⭐⭐⭐⭐

This is my favorite recipe ever! I stumbled across it on Pinterest & have been making it ever since. I’m not even a vegetarian/vegan; my husband liked to add chicken to this dish but I prefer it just as the recipe calls. It’s so quick & easy too – I make it about once every week! Thanks so much for sharing!

– Rachel ⭐⭐⭐⭐⭐

The post Creamy and Delicious! Vegan Coconut Chickpea Curry appeared first on Hurry The Food Up.

There’s no better way to start your day than with a high-protein breakfast. Getting protein into every meal is just one of the best ways to stay happy and full until lunchtime.

My cherry and almond oatmeal is sure to be as much a winner in your house as it is in mine!

There’s definitely something about the cherry and almond combo! Reminds me of a good old Bakewell tart, and who wouldn’t love cake at breakfast?

Let’s jump in and see just what makes this bowl of oatmeal so tasty.

Ingredients

Here is a list of everything you’ll need for this awesome recipe!

Oats

Good old-fashioned oats are a great choice for breakfast first thing in the morning. You could use jumbo oats, or regular-sized ones (it’s fine!).

Seeds

I chose chia seeds to help bulk up the nutritional value and make it twice as filling.

Flavourings

Throwing in some vanilla extract is going to give a deliciously sweet flavor that will really complement the other ingredients in the recipe.

Dairy

I made mine with soy milk, but you could use almond milk if you prefer. You could even just make it with water but the milk will give it a creamier consistency.

I love to throw in some fat-free Greek yogurt. It really adds to that creaminess. A warm bowl of oats with Greek yogurt is just so delicious.

Fruit

Now the star ingredient in this dish for me is definitely the cherries! You can use fresh or frozen they both work really well.

When they burst with delicious juice they are going to give this protein oatmeal a fantastic zingy sweetness.

Sugar

I’m adding a little sugar to help create the cherry syrup.

Toppings

Last but not least are my favorite toppings. You can’t have cherries without almonds, right?
It’s like PB and J, orange and chocolate – they just go well together!

And if you fancy it, a drizzle of maple syrup won’t go a miss either.

How many calories are in high-protein oatmeal?

I always work hard with my recipe developer to make sure my recipes have the right amount of nutritional value.

My hot oatmeal has 425 calories per portion which is a great amount for a meal when you are eating a balanced amount of calories.

It also has a fantastic 20 grams of protein.

Here is a quick overview of the other information:

(For more information take a look at the recipe card down below)

Health benefits

Choosing high-protein vegetarian breakfast recipes is the easiest way to fill you up until lunchtime.

Extra protein in your diet will do wonders to help give you energy, boost muscle growth, and even help you reach those weight loss goals.

If you’d like more high-protein meal options you should take a look at the Free 7-day Vegetarian High Protein Meal Plan, or if you are trying to lose weight this Vegetarian Weight Loss Meal Plan will do wonders to keep things exciting.

Chia seeds are like little magic gems, bursting with antioxidants, fiber, and amino acids to help lower your blood sugar levels and risk of heart disease.

The Greek yogurt is going to give you extra protein, as well as a good level of calcium, probiotics, and vitamin B-12.

Finally, cherries are a great option if you want to add fruit to your creamy protein oatmeal. They are full of nutrients and antioxidants and are also fantastic to help aid workout recovery due to their anti-inflammatory properties.

How to make easy protein oatmeal

Cherry oatmeal FAQs

Let’s take a look at the answers to your top questions on high protein breakfasts like this one:

Recipe variations

The good news is if you want to tweak this recipe I’ve got some great tips for you,

• Different seeds: If you can’t get chia seeds you could add flax seeds or hemp seeds, these also have great health benefits.

• Different milk: If you don’t like soy milk, you can easily change it for coconut, almond, or regular cow’s milk.

• Different fruit: If you prefer, you could make your compote from fresh berries such as raspberries, strawberries, or blueberries.

• Protein boost: If you want to up the protein content in this recipe an easy way to do that is by adding nut butter.

More recipes like this

Here are some other similar recipes I think you’ll love!

• Easy Healthy Overnight Oats
• Healthy Protein Baked Oats
• Protein Powder Oatmeal

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5 from 4 votes

Creamy Cherry High Protein Oatmeal

Start the day off the right way with this delicious creamy oatmeal – high in protein and bursting with cherry goodness!

Course Breakfast

Diet Gluten Free, Egg Free, Low Calorie, Dairy Free, Vegetarian

Time Max 20 min

Calories 150 – 450 kcal

Type meal plan recipes

Diet egg-free, gluten-free

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Total Time 15 minutes minutes

Servings 2 servings

Calories 425kcal

Author Abril Macías

Equipment

• Pot
• Knife
• Cutting board

Ingredients

• 1 ¼ cup rolled oats
• 1 tbsp chia seeds
• 1 tsp vanilla extract
• 1 ½ cup soy milk (unsweetened)
• ½ cup low fat Greek yogurt
• 1 cup cherries (pitted. Fresh, frozen or canned, not candied)
• 1 tbsp sugar
• 1 tbsp almonds (chopped)

Optional

• Honey or maple syrup

US CustomaryMetric

Get Recipe Ingredients

Instructions 

• In a medium sized pot add oats, chia seeds, vanilla extract and soy milk.
  1 ¼ cup rolled oats, 1 tbsp chia seeds, 1 tsp vanilla extract, 1 ½ cup soy milk
  
• Mix and cook over medium heat until you have a homogenous thick porridge (about 5-7 minutes). Take off the heat and fold in the Greek yogurt.
  ½ cup low fat Greek yogurt
  
• In a medium sized pot add the pitted cherries with the sugar. Mix and cook until the cherries release their liquid and it boils until having a syrupy consistency.
  1 cup cherries, 1 tbsp sugar
  
• Plate in a bowl and top with the cherry compote. Add chopped almonds and some honey or maple syrup if you wish.
  1 tbsp almonds, Honey or maple syrup
  

Notes

Make-ahead? Yes, prep the night before.

Freezable? Yes, it’s fine to freeze!

Note: Optional honey or maple syrup aren’t included in the nutritional facts.

Want more sweet and filling recipes?

• Hearty and healthy Overnight Oats with Protein Powder
• Powerhouse in a bowl Protein Powder Oatmeal with Winter Apple
• Healthy day start Healthy Protein Baked Oats
• Scrumptious Banana Oatmeal Fitness Cookies
• Favorite desert Fluffy Protein Powder Pancakes with Oats

Nutrition

Nutrition Facts

Creamy Cherry High Protein Oatmeal

Amount per Serving

Calories

425

% Daily Value*

Fat

 

12

g

18

%

Saturated Fat

 

2

g

13

%

Trans Fat

 

0.01

g

Polyunsaturated Fat

 

5

g

Monounsaturated Fat

 

3

g

Cholesterol

 

3

mg

1

%

Sodium

 

95

mg

4

%

Potassium

 

619

mg

18

%

Carbohydrates

 

61

g

20

%

Fiber

 

10

g

42

%

Sugar

 

19

g

21

%

Protein

 

20

g

40

%

Vitamin A

 

457

IU

9

%

Vitamin C

 

5

mg

6

%

Calcium

 

379

mg

38

%

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.

Well, I hope you’ll agree, protein oats are a fantastic way to begin your day. Like most healthy oatmeal recipes, my cherry oatmeal has such a lovely creamy texture.

It’s a big hit in our house and I hope it will become a favorite in your house soon too!

If you loved this recipe I’m sure you will also love 38 High Protein Breakfasts Without Protein Powder.

The post Creamy Cherry High Protein Oatmeal appeared first on Hurry The Food Up.