Healthy Pumpkin Protein Pancakes


Who says you can't have pumpkin all year round? 

Personally, I love pumpkin and I hate limiting it to the fall months when everyone goes pumpkin-crazy. I'm always crazy for pumpkin! 

Pumpkin is highly nutrient dense food. It's a great source of Vitamin C, potassium, and beta-carotene. The body converts beta-carotene into Vitamin A which is a fat-soluble vitamin that is good for healthy skin, bones, and vision. 

pancake stack

You may notice that my favorite way to enjoy these pancakes is with nut-butter - and for good reason. The yummy fats in nut-butter help your body absorb all of those great fat-soluble vitamins from the pumpkin.


WIN-WIN if you ask me. 


Pumpkin is also a great source of fiber which helps fill you up AND is low-calorie, so EAT up and feel satisfied without weighing yourself down. I personally love eating for volume versus eating for calories - that means I love to find lower calorie foods that you can eat more of to feel more full. Pumpkin fits the bill - so eat up! 


I hope you enjoy these healthy, high-protein pumpkin pancakes as much as I do. They have been a hit with everyone who has tried them! 


These pancakes are pretty dense, so one serving should be 2-3 pancakes. Remeber to eat slowly, and stop when you are full. These are deceivingly filling, so start with 2 and see how you feel!


pancakes with peanut butter


Makes 4 pancakes - Double recipe for leftovers


·        1 large egg

·        2 egg whites (egg whites in a carton work too)

·        1/2 cup rolled oats

·        1/2 cup of canned pumpkin

·        1/2 scoop vanilla protein powder (I like Sunwarrior Vanilla)

·        1/4 cup of 2% cottage cheese

·        1/2 tsp pumpkin pie spice

·        1/2 tsp cinnamon

·        1/2 tsp baking soda

·        Liquid Stevia to taste


1. Put all the ingredients in a blender and blend until smooth. If the batter is too thick, you can add a few tablespoons of water or almond milk. The batter should be fairly thick.

2. Heat a non-stick griddle or pan over medium heat and coat the pan with coconut oil.

3. Pour the batter onto your griddle or pan to make 3-4 pancakes (you may not have room to make all the pancakes in one batch).

4. Flip the pancakes when the edges are nicely browned and the top has a bit of bubbling. This should take 3-5 minutes.

5. Cook the other side for an additional 2-4 minutes.

Serve with almond butter, peanut butter, or any nut butter of your choice. Other great toppings include walnuts or pecans, berries, or REAL maple syrup. No fake Aunt Jemima, please! 

pancakes and coffee


These are great to make ahead of time and bring to work for a quick breakfast. They keep well in the refrigerator for up to 1 week. You can also freeze in individual portions in ziplock baggies.




Lean Green Smoothie


Seriously, is there anything better in the morning than a green smoothie? (OK, maybe I can think of a few things.... pancakes, for example) But for an on-the-reg daily grind kind of morning, nothing beats a smoothie. Its super simple to prepare, fast, and gets you out the door in no time. Especially if you prep some smoothie bags.

You all know I preach about getting more veggies. Well, this smoothie is so loaded with veggies, but you would never know it if I didn't tell you, I swear.


2 big handfuls baby spinach

1/2 C cauliflower  (steamed, then frozen. Or just buy it frozen)

1/4 C Pineapple

1/2 banana, frozen

1 C Almond, Soy, Cashew or Nut Milk of choice

1 scoop Vega Sport Vanilla Protein Powder

1 TBSP Ground Flax Seeds

1 strawberry (For garnish)

Add all ingredients to blender, blend, blend, blend, and violia! Instant healthy smoothie to go. Top with chopped strawberry to make it look like a food blogger post (or don't, because you're busy AF)

You can easily sub the spinach for kale, or other green of choice. I suggest spinach for newbies since the flavor goes undetected and lets the other ingredients shine. 

Let me know how you liked it! I hope you see that adding veggies into breakfast is TOTALLY DOABLE. 


Autumn Harvest Salad

Salad is my thannnggg.

Seriously, put any and all toppings over a bed of luscious greens and I'm in. Ever since adopting the Nutritarian way of living, I have grown to appreciate all things salad. 

Gone are the days of iceburg lettuce and crutons, in are BIG (I mean massive) bowls of goodness topped with colorful, nutrient-dense, filling toppings. 

Every week I prep a ton of different veggies for salads, store them in glass containers in the fridge, and have my own little salad bar all week. Its the perfect meal prep strategy. 

Before you go hating on salads, let me tell you about roasted veggies on salad. It is seriously a game changer. Roasted veggies make all the difference between a boring salad and a salad that make you lick the bowl. I have found that salads can get boring with just plan fresh chopped veggies, so I have been experimenting with roasting some to add in some depth of flavor. Boy does it help!

I've been in such a fall mood with the weather change, and this salad reflects that. On two big sheet pans I roasted carrots, brussel sprouts, tomatoes, golden beets and acorn squash. Just chop all the veggies, spray with a light coat of olive oil (I like using my own olive oil in my handy little misto,) sprinkle with salt and pepper, and bake @ 425 degrees for 30-40 minutes. EASY! I do a lot of other food prep while this is baking, and it makes the house smell amazing.

Store all the veggies in separate containers, then pick and choose what toppings you want as the week goes on. For this salad, I added tofu and drizzled with balsamic vinegar for a simple, low-calorie dressing. 

I hope you see how easy it can be to whip up a salad in a flash.

Eat up,