High Protein Spiced Banana Baked Oatmeal

baked oatmealI woke up needing banana bread. So much needing. But banana bread is one of those treats that calls to me all day long and  I know before long I’d eat the whole thing. Then my kids would look at me bitterly. And also, I needed some filling oats and protein to keep me going until lunchtime.

As it turns out, baked oatmeal does a pretty bang-up job of both filling my belly and tasting like a breakfast treat. I took a risk with vanilla protein powder. Sometimes it ruins recipes with the funky taste. But not here.

It’s also remarkably low in calories per generous serving: mine came in at 241 kcal and 19.6 grams of protein for 1/4 of the pie. It boosts potassium from the banana and filling fiber too. I sprinkled on a few walnuts that my kids painstakingly picked off. If you don’t have to endure this, toss some inside the mix. Or add peanut butter. Or pb2.

Fancy bananas on the top are just for pretty but they do give you an extra hit of banana flavor. I caramelized mine in a nonstick skillet for just a few minutes while the oatmeal finished baking. Yum yum.

High Protein Spiced Banana Baked Oatmeal
Print Recipe
A higher protein, fiber filled baked oatmeal masquerading as banana bread. Adapted from Southern in Law blog.
Servings Prep Time
4 people 5 minutes
Passive Time
22 minutes
Servings Prep Time
4 people 5 minutes
Passive Time
22 minutes
High Protein Spiced Banana Baked Oatmeal
Print Recipe
A higher protein, fiber filled baked oatmeal masquerading as banana bread. Adapted from Southern in Law blog.
Servings Prep Time
4 people 5 minutes
Passive Time
22 minutes
Servings Prep Time
4 people 5 minutes
Passive Time
22 minutes
Ingredients
Optional Toppings
Servings: people
Instructions
  1. Preheat oven to 350F.
  2. Coat a pie plate or 8x8 baking dish with non-stick cooking spray. Or lightly coat with oil or butter. Set aside.
  3. Mash banana in a medium mixing bowl. Add the remaining ingredients except for the egg whites and mix well.
  4. Whisk the egg whites lightly in a small bowl until frothy. Then fold into the oatmeal batter. I use this technique with pancakes and even if they're not whipped fully, I think this makes the oatmeal a bit fluffier.
  5. Pour into your pan and bake for 22-27 minutes, until fairly firm and lightly brown around the edges. I took mine out at 22 and the oats were still soft. Just the way i like 'em. If you want yours firmer and more cake like, add a few more minutes.
Recipe Notes

Nutrition info:
(before toppings)

241kcal|19.6g protein|2g fat|33g carbs|4g fiber|11g sugar

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Lightened Up Cincinnati Chili

photo credit: Wally Gobetz

photo credit: Wally Gobetz

I went to grad school in Cincinnati, and Cincinnati chili is a huge thing there. It sounds weird – the city’s version includes chocolate and cinnamon and is even served on top of spaghetti. What?! But it’s delicious so I just go with it. I adapted a healthy version from Cooking Light to fit my budget and my nutrition goals this week. This version has more chili and less cheese and spaghetti than the original version I remember back in Cincy. But it’s still  a yummy treat. I hope you enjoy it too!

Lightened Up Cincinnati Chili
Print Recipe
The original Cincinnati Chili is super yummy but also a calorie bomb. Here's a lightened up version that will taste great too. Adapted from Cooking Light, October 2015. This recipe is for one batch. I often double or triple chili batches for extra freezer meals.
Servings Prep Time
6 people 40 minutes
Cook Time
2.5 hours
Servings Prep Time
6 people 40 minutes
Cook Time
2.5 hours
Lightened Up Cincinnati Chili
Print Recipe
The original Cincinnati Chili is super yummy but also a calorie bomb. Here's a lightened up version that will taste great too. Adapted from Cooking Light, October 2015. This recipe is for one batch. I often double or triple chili batches for extra freezer meals.
Servings Prep Time
6 people 40 minutes
Cook Time
2.5 hours
Servings Prep Time
6 people 40 minutes
Cook Time
2.5 hours
Ingredients
Servings: people
Instructions
  1. 1. Brown your beef and onion together. Stir in stock, 1 tsp of vinegar, the Worchestershire sauce, and then next 9 ingredients (through tomato sauce). 2. Return to a simmer. Partially cover and cook for 2 hours, stirring occasionally. 3. Stir in beans; cook 5 minutes. Remove from heat. Stir in the remaining 1 tsp vinegar. At this point if you want to freeze your chili, cool off and then prepare to freeze. Combine cooked pasta, 1/4 cup water, and oil in a large nonstick skillet over medium high heat. Cook until water evaporates and the pasta is a little brown. Stir it occasionally for about 12 minutes total time. Coarsely chop noodles. Serve chili with pasta, cheese, and white onion.
Recipe Notes

Cooking Light's version has a serving size of about 1 and 1/4 cups chili, 2 Tbsp. noodles, 2 Tbsp. cheese, and 2 Tbsp. onions. Make adjustments for what you like for yours.

Instead of using a mix of more expensive 14 ounces of 90% lean ground sirloin and 6 oz. 80% lean ground chuck, I kept it simple with just a pound of 85% lean ground beef.

Calories are around 350 per serving with 27g protein, 15 grams of fat, and 27 grams of carbs in the original recipe. This should be very close.

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Banana Blueberry Protein Pancakes with a Super Secret Ingredient

protein pancakes

How mysterious do these sound? Ok, there’s really  very little mystery, but I’ve been tinkering around with protein pancakes for awhile now.

My first few experiments resulted in ugly faces and bites spit into the trash. Seriously, they were that disgusting. I’m also highly suspicious of recipes that come from fitspo sites. Some of these people have been deprived of delicious, gluteny, rich treats for so long that they actually believe that their concoctions taste good. That’s sad. I cry tears for these sad substitutions.

Still, I’m reining in my calories lately and don’t have a lot of wiggle room for eating pancakes on the regular unless I make them a bit less calorie laden. These help me meet my protein target AND they taste delicious. Boomshakalaka!

Here are truths that I’ve found about making protein pancakes. Man, that sounds serious for a post about breakfast food.

  • Greek yogurt is the secret ingredient. It makes them have a little something something: a tang, if you will. It also seems to help the texture be  thicker.
  • A vehicle for protein powder that is not a smoothie was my initial purpose for making protein pancakes. However, protein powder can make your cakes really dry. Using a little extra liquid in the form of yogurt, milk, or egg helps.
  • You’ll need some kind of pancake mix or flour + 1/2 tsp of baking powder. Kodiak Power Cakes have a higher protein content than most mixes. I find it at Target.
  • Certain brands of protein powder give pancakes a really funky, awful taste. I haven’t yet found a whey protein powder that meshes well in pancakes from a flavor perspective. Egg white protein, at least the Jay Robb brand, blends in perfectly. (Note: I’m not affiliated in any way with Jay Robb Protein. However, I’m a big fan. Sup, Jay Robb?)
  • A little bit of fruit really helps with taste and texture. Bananas in particular helped combat dryness while adding a hit of sweet.

 

Blueberry Banana Protein Pancakes
Print Recipe
Protein-filled fruity pancakes that don't taste like bro tears.
Servings Prep Time
1 person 5 minutes
Cook Time Passive Time
5 minutes 0 minutes
Servings Prep Time
1 person 5 minutes
Cook Time Passive Time
5 minutes 0 minutes
Blueberry Banana Protein Pancakes
Print Recipe
Protein-filled fruity pancakes that don't taste like bro tears.
Servings Prep Time
1 person 5 minutes
Cook Time Passive Time
5 minutes 0 minutes
Servings Prep Time
1 person 5 minutes
Cook Time Passive Time
5 minutes 0 minutes
Ingredients
Servings: person
Instructions
Instructions
  1. Mix all ingredients except the blueberries and the bananas. Fold in the bananas, Preheat nonstick pan over medium heat. Spray nonstick spray into pan. Pour in batter, and sprinkle blueberries over the top. When the sides begin to look set and there are bubbles on top, flip your pancake. Cook another minute or so and serve.
Notes
  1. To top these pancakes, depending on how extravagant you want to get, you can top these with syrup, a bit of low-sugar jam, peanut butter, or a squeeze of lemon juice and powdered sugar. 
Recipe Notes

proteinpancakenutrition

Eat em up and enjoy!

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