high protein breakfast Archives - Teri-Ann Carty

Black Forest Overnight Oats

Teri-Ann Carty — Wed, 27 May 2026 08:00:24 +0000

Home » high protein breakfast

Black Forest Overnight Oats

Created by: Teri-Ann Carty

Black Forest Overnight Oats are rich, chocolatey, creamy, and layered with tangy yogurt and sweet cherry chia jam for the ultimate high protein breakfast. Inspired by classic Black Forest cake, this easy make-ahead recipe brings together oats, chia seeds, chocolate protein powder, cacao, Greek yogurt, and cherries for a nourishing breakfast that tastes like dessert but won't spike your blood sugar levels!

This post may contain affiliate links

High Protein Black Forest Overnight Oats

Raise your hand if you love high protein breakfasts! Now, this may shock you, but I am back with another high protein breakfast recipe. It’s one of those things I just feel you cannot have enough of. I used to skip breakfast, but I am not that person anymore. I take any chance I can to nourish my body, give it what it needs and feed it all the protein I can handle.

I’m stoked to share this recipe with you because my goodness, it’s delicious and oh so very nostalgic. A few weeks ago, I shared the most incredible cherry chia jam, and I hinted that I was creating a recipe with it and boy, do we have a recipe! My brand new high protein overnight oats recipe is about to become a new mainstay in your tickle trunk of breakfast recipes. If you’re looking for a delicious plant based version, please check out my beautiful friend Lizzie’s Black Forest Cake dessert.

High Proten Breakfast for the Win!

Do you ever get into a rut? If you could see me, you’d see both hands and feet up in the air (I’m also a yoga teacher). In other words, we all do. I’m not the type to eat the same thing every day; don’t get me wrong, I do get obsessive about recipes and will eat them so much, but then I need to put them to rest for a while. This is why keeping things fun and creative in the kitchen is a must for me. I’m always trying to eat low sugar, high fibre, and high protein meals. Essentially, it’s the checklist for every recipe I make, delicious being the top of that list. However, that can become difficult when you make as many recipes as I do!

Getting creative, nostalgic, and experimenting is the name of my game, and I love it! This recipe checks all those boxes. The bonus about this recipe is that it also makes a healthy dessert option. You know I love breakfast for dessert and dessert for breakfast options. Eating a well-balanced dessert will help you keep your blood sugar in check. Check out this podcast for the science behind that.

What is Black Forest?

Black Forest is a nostalgic flavour for me (and maybe many of you)… I’m a 70’s baby, so I come from the era where black forest cake was on every buffet table. Omg, the whipped cream, cherry and chocolate cake combination is such a dream. This recipe takes those flavours and turns them into a black forest breakfast. Instead of cake, we use chocolate oats. Instead of whipped cream, we use creamy Greek yogurt. And instead of canned cherries, we use this homemade cherry chia jam. Swapping out the decadent for the healthy gives you the essence of black forest cake, but in a way that feels nourishing, balanced, and socially acceptable as a weekday morning meal!

What Makes This Recipe High Protein?

Making this recipe high protein was not at all difficult because I used my favourite chocolate protein powder from Botanica and swapped whipped cream for Greek yogurt. Also, never underestimate chia seeds. Their contribution of protein and fibre is perfect for this breakfast recipe.

Black Forest Overnight Oats Ingredients

Oats create the base of this recipe and provide the soft, creamy texture that overnight oats are known for. They absorb the milk as they sit, becoming tender without any cooking. Old-fashioned oats work best because they hold their shape while still becoming creamy.
Chia Seeds help thicken the mixture and add fibre. As they sit in the liquid, they absorb moisture and create a spoonable texture. They also help make the oats more filling, which is exactly what we want in a breakfast recipe.
Botanica Chocolate Protein Powder gives this recipe its rich chocolate flavour while making it high in protein. It blends into the oats and helps turn a simple breakfast into high protein overnight oats with protein powder. This is the protein powder that I used, but you could use whatever one you have on hand.
Cacao Powder deepens the chocolate flavour. It gives a chocolate cake vibe you cannot miss and balances the sweetness of the cherry jam beautifully. If you use black cocoa, the flavour becomes even more dramatic and dessert-like.
Milk softens the oats and brings the mixture together. Any milk will work, including dairy milk, almond milk, oat milk, cashew milk, or coconut milk. Use what you love and what you have.
Vanilla adds warmth and rounds out the chocolate flavour. It makes the oats taste softer, sweeter, and more complete without adding sugar.
Greek Yogurt is the creamy topping that gives this recipe its Black Forest feel. It adds protein, tang, and richness while replacing the whipped cream traditionally found in Black Forest cake. For a plant-based option, use a high protein coconut yogurt.
Homemade Cherry Chia Jam brings the sweet-tart cherry layer. It is what turns these from plain chocolate oats into cherry chocolate overnight oats. The jam adds colour, flavour, and that nostalgic Black Forest feeling. Click here for my cherry jam recipe!
Cacao Nibs or Shaved Chocolate add crunch and a slightly bitter chocolate note, while shaved chocolate makes the oats feel more dessert-like. Either option works beautifully.
Fresh Cherries make the final bowl look beautiful and reinforce black forest energy. They are optional, but they make the whole recipe feel extra special.

How to Make These High Protein Overnight Oats

Mix the Dry Ingredients

In a large ramekin or bowl, add the oats, chocolate protein powder, chia seeds, and cacao powder. Stir the dry ingredients together first so everything is evenly distributed. This helps prevent clumps once the milk goes in.

Add the Milk and Vanilla

Pour in the milk and vanilla, then stir well. Take your time here. Stir for at least two minutes, scraping the sides and bottom so the protein powder, cacao, oats, and chia seeds are fully combined. The mixture should look chocolatey, glossy, and evenly hydrated.

Let the Oats Set

Place the oats in the fridge for at least two hours or overnight. As they rest, the oats soften, and the chia seeds activate, creating that thick, creamy overnight oats texture.

Add the Yogurt Layer

When you are ready to serve, spread the Greek yogurt over the top of the oats. This gives the recipe that creamy Black Forest-inspired layer and balances the chocolate base.

Add Cherry Chia Jam

Spoon the cherry chia jam over the yogurt. You can swirl it slightly or leave it layered for a beautiful contrast of chocolate, cream, and cherry.

Finish and Garnish

Sprinkle with cacao nibs or shaved chocolate, then garnish with cherries if desired. The final result should look like a little breakfast dessert, which is exactly the point.

How to Meal Prep Your Overnight Oats

These black forest oats are ideal for meal prep because they need time to rest in the fridge. You can mix the chocolate oat base the night before and add the yogurt, jam, and toppings in the morning. This keeps the layers looking fresh and the toppings from softening too much. If you want to prep the full recipe ahead, you can layer everything in jars and store them covered in the fridge. Just wait to add cacao nibs or shaved chocolate until serving if you want the best texture. This recipe makes two to three servings, depending on your appetite and how you portion it. It is a great option for busy mornings, post-workout breakfasts, or a sweet afternoon snack.

How to Serve Black Forest Overnight Oats

Cold and with your favourite toppings (or suggested toppings) is going to be the best way to serve these overnight oats! I like adding everything to one big container and then portioning out and serving up fresh whenever I’m ready to dive in.

How To Store Overnight Oats

An airtight container is always the best bet for overnight oats. Keep them closed and in the fridge until you’re ready to enjoy. I find that my overnight oats (without toppings) stay fresh and enjoyable for at least three or four days in the fridge. I like to give things a quick stir before serving. If everything gets too thick, just add a little extra water or milk before serving up.

Tips for Making the Best Overnight Oats

Use old-fashioned oats for the best texture. Quick oats can become too soft, while steel-cut oats will not soften enough in this style of recipe.
Stir longer than you think you need to. Chia seeds need a little time to absorb, so make sure that you mix more than once before you put the oats in the fridge.
Let the oats rest long enough. Two hours works, but overnight gives the creamiest result.
Layer the toppings right before serving if you want the prettiest presentation.
Use homemade cherry chia jam if you can. It brings such a beautiful, fresh flavour and makes this black forest overnight oats recipe feel extra special. Also, it’s just so delicious and a really easy recipe, so why not!! Click here to get the jam recipe.

Why You’ll Love These Overnight Oats!

Overnight oats are one of the easiest ways to make breakfast feel effortless. They require no cooking, they are endlessly customizable, and they can be made ahead, so your morning feels calmer. This version is especially delicious because it tastes like black forest cake but supports your day like a balanced breakfast. Not to mention, this is a very healthy recipe that includes chocolate, fiber and protein all in one spoonful, what more could you ask for?!

Black Forest Overnight Oats FAQ

Are overnight oats healthy? Yes, overnight oats can be a healthy breakfast option, especially when paired with protein, fibre, and nourishing toppings.

Can you heat up overnight oats? Yes, you can heat overnight oats if you prefer them warm. Warm them gently in the microwave or on the stovetop, adding a splash of milk if needed. For this recipe, I personally love them cold because the yogurt and cherry jam layers feel fresh and dessert-like.

What types of oats work best for overnight oats? Old-fashioned rolled oats work best. They soften beautifully while still holding some texture. Quick oats can become mushy, and steel-cut oats need a different method because they stay too firm.

Can I make these plant-based? Yes. Use a plant-based protein powder, dairy-free milk, and a high protein coconut yogurt or another dairy-free yogurt you love.

Did You Make This Recipe?

I would love to hear about your trip down memory lane with this black forest recipe! Leave a comment and rating below and share your experience.

Black Forest Overnight Oats (Refined Sugar Free!)

Course Breakfast

Cuisine Canadian

Prep Time 10

Rest Time 2

Total Time 2 10

Servings servings

Calories 185kcal

Author Teri-Ann Carty

Equipment

9oz ramekin
spatula, fridge

Ingredients

½ cup oats
2 tbsp chia seeds
2 tbsp Botanica Chocolate Protein Powder
1 tbsp cacao powder
¾ cup milk of choice
1 tsp vanilla
½-¾ cup plain Greek yogurt
2-3 tbsp cherry chia jam
1 tbsp cacao nibs or shaved chocolate

US Customary - Metric

Instructions

To a large ramekin (9oz) or a bowl add oats, protein powder, chia seeds, cacao powder. Stir dry ingredients to combine.
Add milk and vanilla and stir for at least 2 minutes. You want all the ingredients combined well and chia seeds to activate. Place in the fridge for 2 hours or overnight.
When you are ready to serve, spread yogurt on top of oats.
Add chia jam on top of yogurt. Sprinkle with cacao nibs or shaved chocolate.
Garnish with cherries.

Notes

Use whatever protein powder you have.
You can make this plant-based by using a high protein coconut yogurt.

Nutrition

The post Black Forest Overnight Oats appeared first on Teri-Ann Carty.

High Protein Chocolate Chia Pudding

Teri-Ann Carty — Wed, 04 Feb 2026 09:00:23 +0000

Home » high protein breakfast

High Protein Chocolate Chia Pudding

Created by: Teri-Ann Carty

Take breakfast to new heights with this High Protein Chocolate Chia Pudding. It's rich, creamy, naturally sweetened, packed with protein and fibre. Easy to meal prep and ideal for breakfast, snacking, or dessert!

This post may contain affiliate links

High Protein Chocolate Chia Pudding Recipe

High fibre protein breakfasts are trending right now, and since it’s been a hot minute since I’ve created you a new chia pudding recipe, I thought now is the time. I love chia pudding. I have several here on the website, and for good reason. Chia pudding is easy, healthy, super customizable and very nutritious. It’s the perfect make ahead breakfast or snack, and the topping ideas are endless. They are so easy to keep plant-based, but if you want to pump up the protein, you can add yogurt or cottage cheese (I may have something in progress for this!).

Perfect High Protein Breakfast!

This high protein chocolate chia seed pudding leans into real ingredients that actually keep you full. It’s naturally sweetened with ripe banana, deeply flavoured with cacao, and finished with protein-rich yogurt and peanut butter for staying power. I don’t know a single soul who doesn’t love the chocolate peanut butter combination. Add banana to that mix, and you get this chunkey monkey vibe that I am absolutely here for! Dessert becomes breakfast, and that will always be a reason to celebrate whole ingredients.

There is a reason chia pudding has earned a permanent place in my fridge. If you’re someone who struggles to eat breakfast, you aren’t alone. I usually fast until 10-11 daily, but once I am ready to eat, I want high protein and delicious food, fast. This breakfast will make you excited to eat in the morning. Add my granola on top for the crunch that is always missing from chia pudding. If you don’t like the texture of chia pudding on its own, granola will make the difference. You’re welcome.

Are Chia Seeds Healthy?

Never underestimate things that come in small packages (ahem, I’m a shorty!!) Chia seeds are small, but my goodness, are they mighty! They’re packed with fibre, plant-based protein, omega-3 fatty acids, and key minerals that support digestion, energy, and overall health. When soaked, chia seeds absorb liquid and expand, creating that signature pudding-like texture while helping keep you full for hours. Aside from being so easy to prepare, this is what makes chia seed pudding so popular!

High Protein Chocolate Chia Seed Protein Pudding Ingredients

This chocolate chia pudding is built around simple, accessible ingredients that work together to create a thick, creamy texture and deep chocolate flavour. Make whatever swaps work for you; chia pudding is foolproof!

Very ripe banana: A ripe banana gives your chia pudding the sweetness that it needs without anything refined. It also helps create a thick, creamy texture that is to die for! The riper the banana, the better the flavour and consistency.
Cacao powder: Cacao powder gives this chia pudding its deep chocolate flavour while adding antioxidants and richness. It creates a dessert-like experience without overpowering sweetness.
Yogurt: Yogurt adds creaminess and a boost of protein, making this chia seed pudding more satisfying and balanced. Go with whatever yogurt you prefer, dairy free will work just fine too.
Peanut butter: Brings healthy fats and richness, giving the pudding body and staying power. It pairs beautifully with chocolate and helps keep you full longer. You could also use a homemade nut butter, I have plenty of nut butter recipes to choose from!
Vanilla: Enhances the chocolate notes and adds warmth to the pudding. It helps balance the cacao and rounds out the overall flavour.
Chia seeds: Chia seeds are the backbone of this recipe, absorbing liquid and transforming into a thick, pudding-like texture. They add fibre, plant-based protein, and structure to the dish. Use whatever colour chia seeds you’d like.
Milk of choice: Milk brings everything together and determines the final consistency of the pudding. You could choose from one of my homemade nut milks or use whatever you typically have on hand.
Cacao nibs: Cacao nibs add a subtle crunch and an extra layer of chocolate flavour. They’re optional but highly recommended for texture and contrast.
Pinch of salt: A small pinch of salt enhances the chocolate flavour and balances the sweetness. It helps all the ingredients shine without making the pudding taste salty.

How to Make High Protein Chocolate Chia Seed Pudding

Making chia pudding is so quick and easy; the hardest part is waiting for the chia to expand! Ratios matter for the best consistency, so follow these instructions, and you’ll have the tastiest chia pudding ever!

Mix the Chocolate Base

Start by mashing the ripe banana in a container large enough to hold the entire recipe. Add the cacao powder, yogurt, peanut butter, vanilla, and salt, then mix until smooth and fully combined. This step ensures the chocolate flavour is evenly distributed before adding the chia seeds.

Add Chia Seeds and Liquid

Stir in the chia seeds and milk, mixing thoroughly for one to two minutes. Let the mixture rest for five minutes, then stir again. This second mix is key; the more evenly the chia seeds are dispersed, the better and faster the pudding thickens.

Chill and Set

Cover the container and place it in the fridge for at least two hours, or overnight for best results. Once set, portion the pudding into jars with lids and store chilled until ready to eat.

Optional Toppings for Chocolate Chia Pudding

One of the best things about this chocolate chia protein pudding is how customizable it is. You can keep it simple or dress it up depending on your mood. Fresh berries add brightness and contrast, while yogurt creates extra creaminess. Granola (my favourite topping) brings crunch, homemade nut butteradds richness, and chia jam gives a pop of fruit-forward sweetness. This pudding is a perfect base for layering and topping however you like.

Chia Pudding Tips

For the thickest, creamiest chia pudding, always stir twice! Once when you first mix everything, and again after a short rest. This prevents clumping and ensures even gelling.
Use a very ripe banana for the best sweetness and texture, and don’t be afraid to adjust the milk slightly if you prefer a thinner or thicker consistency.
Pay attention to your ratios! Too much liquid and you won’t get the full pudding effect; too little liquid and your chia won’t have a chance to fully expand.

How Long Will the Chia Pudding Last?

Longer than you think! Stored in a fridge in an airtight container, this high protein chia seed pudding will last up to five days. In fact, the flavour often improves after the first day as everything melds together. This is exactly what makes chia pudding an excellent option for meal prep, busy mornings, or that midday snack to crush hunger cravings.

Why You’ll Love This Easy Chocolate Protein Chia Seed Pudding

This recipe checks all the boxes. It’s rich and chocolatey without being overly sweet, high in protein without tasting chalky, and nourishing without feeling restrictive. It works as a healthy breakfast, a snack, or even a dessert. It’s quick to make, endlessly customizable, and relies on ingredients you likely already have on hand. Once you try it, it becomes one of those recipes you keep coming back to.

Chia Pudding FAQ

Why didn’t my chia pudding thicken? This usually happens if the mixture wasn’t stirred enough. Make sure to stir thoroughly, let it rest, then stir again before chilling.

How long does chia pudding last? Chia pudding keeps well in the fridge for up to five days when stored in airtight containers.

What are the best chia pudding jars? Small mason jars or jars with lids and built-in spoons like these ones work best for portioning and storing chia pudding.

Did You Make This Recipe?

If you tried this chia pudding recipe, I’d love to hear how you enjoyed it. Leave a comment and rate the recipe below!

Try These Chia Pudding Recipes Next!

Matcha Chia Pudding

Blood Orange Chia Pudding

Classic Chia Pudding

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

High Protein Chocolate Chia Pudding

Course Breakfast

Cuisine Canadian

Prep Time 15

Cook Time 2

Total Time 2 15

Servings servings

Calories 471kcal

Author Teri-Ann Carty

Equipment

Jars with lids and spoons
whisk, rubber spatula

Ingredients

1 very ripe banana mashed
¼ cup cacao powder
½ cup yogurt
¼ cup peanut butter*
1 tsp vanilla
½ cup chia seeds
2 cups milk I used homemade cashew milk
2 tbsp cacao nibs
pinch salt

US Customary - Metric

Instructions

Add banana to a container large enough for the entire recipe with a lid. Mash the banana well.
Add cacao powder, yogurt, peanut butter and vanilla and mix well.
Add chia seeds and milk and mix for 1-2 minutes. Let the pudding rest for 5 minutes and then mix again. The more you mix, the faster it gels. Once the chia seeds are thoroughly mixed in, cover the container and place it in the fridge for 2 hours or overnight.
Once ready to eat, you can put them in separate jars with lids (see link for the ones I use) and top them with your favourite topping. I chose my strawberry chia jam, yogurt and my granola.

Notes

Use any nut or seed butter

Nutrition

The post High Protein Chocolate Chia Pudding appeared first on Teri-Ann Carty.

High Protein Almond Banana Muffins

Teri-Ann Carty — Wed, 26 Nov 2025 09:00:38 +0000

Home » high protein breakfast

High Protein Almond Banana Muffins

Created by: Teri-Ann Carty

These High Protein Banana Almond Muffins are soft, moist, and naturally sweetened with ripe bananas and maple syrup. Packed with cottage cheese, homemade almond butter, and chocolate protein powder, they’re the perfect high-protein breakfast muffin for busy mornings. Easy to make, freezer-friendly, and full of cozy banana-bread flavour!

This post may contain affiliate links

High Protein Banana Almond Muffins (Moist, Wholesome + Naturally Sweetened)

Are you looking for a muffin to help you hit your protein goals? This is it! I levelled these up with my favourite chocolate protein powder, 2 eggs, homemade almond butter and cottage cheese. I sweetened them with dark chocolate, maple syrup and banana. They are truly the best.

Could you make these in a blender? If you don’t like the little pops of cottage cheese in your dough, then yes, but do you notice it in the final product? The answer, for me, is no. I don’t mind, nor do I taste the cottage cheese, but then again, I love cottage cheese. Same for the protein powder. If you are using a protein powder that is super sweet or tastes like stevia, you probably won’t like using it in recipes. Get yourself a good quality protein like Botanica, and you’ll see exactly why I love adding it to EVERYTHING.

I can’t speak highly enough about my latest homemade almond butter recipe. It is absolutely insanely delicious. So easy to make and it just tastes unreal delicious in this recipe! If you prefer peanut butter or even crunchy peanut butter (I tested these with crunchy peanut butter and they are amazing), use what you love!

Healthy High Protein Banana Almond Muffins Ingredients

Every ingredient in this banana muffin recipe contributes to flavour, moisture, and that perfect high-protein lift. Here’s what you’ll need:

Flour: Gives the muffins their structure while keeping the crumb soft and tender. Whole wheat or all-purpose flour both work beautifully here.
Chocolate protein powder: I used Botanica, as it’s my favourite protein powder, and it bakes amazingly. It adds a chocolatey richness, depth, and an essential boost of protein.
Baking powder + baking soda: Essential for a tall rise and airy crumb.
Cinnamon: Brings warmth and grounding sweetness to every bite.
Salt: Enhances flavour and balances the banana’s natural sweetness.
Ripe bananas: The heart of this recipe. They provide moisture, natural sweetness, and that classic banana bread flavour we all love.
Butter: Adds richness and tenderness, giving the muffins a soft bakery-style texture.
Maple syrup: A natural sweetener that adds caramel notes without overpowering the banana.
Cottage cheese: That extra spike of protein in these muffins. It adds moisture and increases the protein content without affecting flavour.
Almond butter: Adds healthy fats, nutty depth, and extra creaminess that sets these almond muffins apart. Make my homemade almond butterfor the best flavour ever!
Eggs: Help the muffins rise while creating a light, cohesive texture.
Vanilla: Enhances sweetness and brings warmth.
Almond milk: Keeps the batter light and silky without adding extra heaviness.
Dark chocolate: Adds richness and decadence while still keeping the muffins wholesome.
Mini chocolate chips: A finishing touch that adds pockets of chocolate in every bite.

How to Make High Protein Banana Almond Muffins

Making these high protein muffins is quick and easy. Just follow these simple instructions for bakery style muffins right at home! Start by preheating your oven to 400°F and lining a standard muffin tin with parchment or silicone liners.

Sift the Dry Ingredients

Add flour, protein powder, baking powder, baking soda, cinnamon, and salt to a sieve. Tap gently to sift into a large bowl. This keeps the muffins light and ensures everything incorporates smoothly.

Combine the Wet Ingredients

Mash the ripe bananas in a separate bowl until smooth. Add maple syrup, melted butter, cottage cheese, and eggs. Stir until the mixture is creamy and cohesive. Mix in the almond butter and vanilla until silky and well combined.

Bring Everything Together

Add the dry ingredients to the wet and stir until just combined. Fold in the chopped dark chocolate. Allow the batter to rest for 10 minutes — this step helps create taller, fluffier muffins.

Fill and Bake

Use an ice cream scoop to portion the batter evenly, filling each liner to the very top. Bake at 400°F for 10 minutes, then reduce the heat to 350°F and bake for another 10 minutes. A toothpick should come out clean. Let the muffins cool slightly before removing them from the tin. Store in an airtight container for several days or freeze for long-term storage.

Why a High-Protein Diet is Important

Protein plays a foundational role in energy, muscle repair, metabolism, and satiety. Starting your morning with a high protein breakfast like these banana muffins helps keep blood sugar stable, supports hormone health, and prevents the mid-morning crash so many people experience! I have countless high protein breakfasts that you can try, and they all are going to make you feel amazing and satiated for hours! These banana protein muffins deliver protein from multiple sources, such as cottage cheese, almond butter, almond milk, and protein powder! This quadruple hit of protein makes these muffins a balanced, nourishing choice for breakfast or snack time.

How to Customize Your Muffins

These almond banana muffins are wonderfully flexible. Here are a few suggestions to make them all your own:

Swap the almond butter for peanut butter, cashew butter, or tahini.
Use whole wheat pastry flour or a gluten-free 1:1 blend to make them gluten free.
Add chopped walnuts or pecans for extra crunch, or fold in blueberries or raspberries instead of chocolate.
Use vanilla protein powder instead of chocolate for a lighter flavour.
Drizzle the cooled muffins with almond butter for a bakery-style finish.

Why You’ll Love These High Protein Banana Almond Muffins

These muffins have everything you want in a healthy banana protein muffin. They’re tender, moist, naturally sweetened, and full of nourishing ingredients that support energy and satiety. Each bite tastes like a blend of banana bread, almond butter, and dark chocolate, but with a lightness that makes them perfect for everyday eating. They’re wonderful for meal prep, freezer-friendly, and easy to grab on busy mornings.

High Protein Muffin FAQ

Are these muffins healthy? Yes. They’re naturally sweetened, high in protein, and made with whole ingredients that support balanced energy and blood sugar.

Can I freeze muffins? Absolutely. These freeze beautifully. Store them in an airtight bag or container for up to three months. Thaw at room temperature or warm gently in the oven.

What can I use instead of protein powder in muffins? You can substitute with almond flour, oat flour, or an additional ¼ cup of regular flour. The muffins will still be delicious and moist.

Did you make this recipe?

If you made these, don’t forget to leave a rating and review below. Try these other muffin recipes next:

Double Chocolate Protein Muffins

Cottage Cheese Banana Blueberry Muffins

Heritage Flake Muffins

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

High Protein Banana Almond Muffins

Course Breakfast, Snack

Cuisine Canadian

Prep Time 15

Cook Time 20

Rest Time 30

Total Time 1

Servings muffins

Calories 336kcal

Author Teri-Ann Carty

Equipment

standard 12 muffin tin
ice cream scoop
oven, sifter or sieve, spatula

Ingredients

1¾ cup all purpose or whole wheat flour
¼ cup Botanica Chocolate Protein Powder
1 tsp baking powder
1 tsp baking soda
2 tsp cinnamon
½ tsp salt
3 bananas ripe
¼ cup butter melted
½ cup maple syrup
½ cup cottage cheese
½ cup almond butter
2 eggs
2 tsp vanilla
½ cup almond milk
¾ cup dark chocolate chopped
2 tbsp mini chocolate chips (give or take)

US Customary - Metric

Instructions

Preheat oven to 400°F and line a muffin tin with parchment or silicone liners.
Add dry ingredients into a sieve. Gently tap the sides to sift the flour into a bowl.
Mash banana into a large bowl with a fork until smooth.
Add maple syrup, butter, cottage cheese and eggs. Mix until smooth.
Add almond butter and vanilla and mix thoroughly to combine. Now add the almond milk
Add the dry ingredients to the wet. Mix until no dry remains.
Add chopped dark chocolate and chocolate chips and mix until just combined. Let the batter rest for 10 minutes.
Use an ice cream scoop to measure batter evenly. Filling the batter right up to the top of the liner.
Bake for 10 minutes at 400. Reduce heat to 350°F and bake for 10 more minutes until a toothpick comes out clean from the middle of the muffin.
Allow the muffins to cool slightly before enjoying.
Store in an airtight container.

Video

Notes

These muffins would be amazing with peanut butter too!
These store wonderfully in the freezer.

Nutrition

The post High Protein Almond Banana Muffins appeared first on Teri-Ann Carty.

High Protein Pumpkin Walnut Pancakes

Teri-Ann Carty — Sun, 26 Oct 2025 08:00:43 +0000

Home » high protein breakfast

High Protein Pumpkin Walnut Pancakes

Created by: Teri-Ann Carty

Looking for a cozy fall breakfast? These High Protein Pumpkin Pancakes are fluffy, warmly spiced, and naturally sweetened. No protein powder needed for this recipe; the protein content comes from a special ingredient that you won't expect! Perfect for a chilly weekend brunch or a make-ahead breakfast.

This post may contain affiliate links

High Protein Pumpkin Walnut Pancakes (No Protein Powder!)

Would fall be complete without pumpkin pancakes? In my opinion, that’s a big fat no, which is why I am so excited about this recipe! It’s the season for pumpkin spice and everything nice, and these High Protein Pumpkin Pancakes are delivering on all fronts. If you’ve been following me for long enough (or even just this month), you’ll know that I absolutely adore all things autumn. Chunky sweaters, pumpkin spice everything, and cozy, warm meals, breakfast included!

I’ve been eating a ton of savoury breakfasts lately, but there is absolutely nothing better than a fluffy stack of pancakes, and these are it. I’m so pleased, like absolutely giddy, to share these because they are the best pancakes I’ve ever made. If you have a good scroll through my breakfast recipes, you will see I have a thing for pancakes, but there has never been a time when I’ve loved them more than right now. These babies are high in protein, fluffy and have all the cozy pumpkin flavours you want in a stack. You need them in your life and can’t wait to read your comments after making them.

Did I mention that they are also refined sugar free? I added 1-2 tbsp of maple syrup to the batter, and honestly, you could omit it if you want to. Add a drizzle of maple on top and a sprinkle of my Cranberry Pumpkin Granola, and you’ve got yourself a breakfast fit for the gods! I have made these more times than I’d like to admit, but honestly, it was worth it to get the recipe exactly where I wanted it to be! Let’s get into them. By the way, if you’re wondering where these incredible plates came from, check out Melanie Lamers website!

Ingredients for Pumpkin Protein Pancakes

This simple recipe comes together with pantry staples and fresh, whole-food ingredients. Here’s what you’ll need:

Cottage cheese: Don’t skip this! It adds serious protein and moisture, making your pancakes rich and fluffy without overpowering flavour.
Eggs: Help bind everything together while adding extra protein and fluff.
Pumpkin purée: Use pure canned pumpkin, not pie filling. It adds moisture, natural sweetness, and a big dose of beta-carotene.
Maple syrup: Just a touch to sweeten the batter. You can add more on top after cooking if desired.
Pumpkin spice: A warm blend of cinnamon, ginger, nutmeg, and cloves that turns these into true pumpkin spice pancakes. Get my pumpkin blend here.
All-purpose flour: You can use regular or gluten-free AP flour here for structure and texture.
Baking powder: For lift! Helps your pancakes fluff up perfectly.
Salt: Just a little to enhance all the other flavours.
Milk: Thins out the batter just enough to keep it pourable.
Walnuts: Add crunch, heart-healthy fats, and an earthy balance to the pumpkin.
Butter: For greasing the pan and creating those beautiful golden edges.

How To Make Healthy Pumpkin Protein Pancakes

These pancakes are as easy as whisk, rest, and cook!

Whisk the Wet Ingredients

In a large bowl, whisk together the cottage cheese, pumpkin purée, eggs, maple syrup, and pumpkin spice until the mixture is smooth and creamy. This forms the base of your batter and helps create rich, fluffy pancakes.

Add the Dry Ingredients

Add the flour, baking powder, and salt to the wet mixture. Stir gently until the ingredients are almost combined, then pour in the milk and mix until smooth. Be careful not to overmix; this keeps the pancakes light and tender.

Fold, Rest, and Cook

Fold in the chopped walnuts and let the batter rest for 5–10 minutes to thicken. Heat a nonstick skillet over medium heat, melt a little butter, and ladle out the batter. Cook until golden on both sides, then serve warm with maple syrup, Greek yogurt, or a sprinkle of granola.

How to Keep Pancakes Warm

If you’re cooking in batches, keep your pancakes warm by placing them on a baking sheet in a 200°F oven while you finish cooking the rest.

What to Serve with Pumpkin Pancakes

These protein pumpkin pancakes are satisfying on their own, but they’re even better with a few simple toppings. A drizzle of maple syrup or honey for extra sweetness, or a sprinkle of granola or crushed nuts for texture. You can also top them with sautéed apples or banana slices for a fruity touch. They pair beautifully with a warm mug of chai or a spiced coffee for the ultimate cozy breakfast.

How to Freeze Pumpkin Protein Pancakes

Make a double batch; future you will thank you! Let the pancakes cool completely, then layer them with parchment paper and freeze in an airtight container or freezer bag. Reheat in a toaster, skillet, or microwave for an easy breakfast on the go.

Tips For Making Protein Pumpkin Pancakes

Rest your batter: Letting it sit for 5–10 minutes before cooking gives you fluffier pancakes.
Don’t overmix: Once the flour is in, stir just until combined to avoid dense cakes.
Grease the pan well: Use a touch of butter or coconut oil for crispy golden edges.
Use a nonstick skillet: This makes flipping easier and cleanup faster. (I love my Circulon pan for this!)

Why You’ll Love This High-Protein Pumpkin Pancake Recipe

There is so much to love about these delicious pancakes! They are high protein and packed with whole ingredients. You don’t need to add protein powder (which so many of you ask about), and they are totally on theme for the season. Making a double or triple batch to share with loved ones is also a breeze. Naturally sweetened, full of warm pumpkin spice, and incredibly fluffy! Each serving packs over 20 grams of protein, keeping you full and energized all morning long.

Protein Pancakes FAQs

What can you make with leftover pumpkin purée? Use it in muffins, oatmeal, smoothies, or try my Clumpy Pumpkin Granola, Pumpkin Bread, or Tahini Pumpkin Brownies!

Can I make these pumpkin pancakes in the blender? Yes! Blend all the ingredients except walnuts, then stir them in by hand. This makes cleanup even easier.

Can I make this a vegan pumpkin pancake recipe? I haven’t tested a vegan version yet, but you could try using a plant-based yogurt in place of cottage cheese and flax eggs instead of eggs. Let me know how it turns out!

Are these pancakes sweet? They’re mildly sweet from the pumpkin and maple syrup, but you can increase the sweetness by adding more syrup on top or serving with fruit.

Did you make these healthy pancakes?

Let me know how you liked these pancakes by leaving a rating and comment below! Try these other perfectly October breakfasts next:

Blender Protein Pancakes

Apple Cinnamon Fritter Pancakes

Buckwheat Oat Pancakes with Chia Pudding

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

High Protein Pumpkin Walnut Pancakes (no protein powder!)

Course Breakfast

Cuisine Canadian

Prep Time 10

Cook Time 15

Total Time 25

Servings servings

Calories 624kcal

Author Teri-Ann Carty

Equipment

whisk, stove, nonstick pan

Ingredients

½ cup cottage cheese
2 eggs
½ cup pumpkin puree
1-2 tbsp maple syrup
1 tsp pumpkin spice
1 cup all purpose flour*
1 tbsp baking powder
½ tsp salt
½ cup milk
½ cup walnuts roughly chopped
butter for frying pancakes

US Customary - Metric

Instructions

To a large glass measuring cup or bowl, whisk together cottage cheese, pumpkin puree, eggs, maple syrup and pumpkin spice.
Add in dry ingredients, stir until almost fully combined.
Pour in milk and stir until smooth.
Add chopped walnuts and stir until just combined.
Let batter rest for 5-10 minutes.
Heat a nonstick skillet over medium high heat.
Add 1/2 tsp of butter to the hot pan.
Use a ladle to measure out pancakes. Don't overcrowd your pan.
Flip when you see bubbles start to appear. Cook until brown on both sides.
Serve with butter, granola and maple syrup.*

Notes

You can use all purpose gluten free flour for this recipe too!

You could skip the maple syrup at the end and serve these with high protein Greek yogurt instead.

Nutrition

The post High Protein Pumpkin Walnut Pancakes appeared first on Teri-Ann Carty.

High Protein Apple Pie Baked Oatmeal

Teri-Ann Carty — Wed, 24 Sep 2025 08:00:55 +0000

Home » high protein breakfast

High Protein Apple Pie Baked Oatmeal

Created by: Teri-Ann Carty

This High Protein Apple Pie Baked Oatmeal is cozy, satisfying, and the perfect excuse to eat pie for breakfast. Made with banana, oats, apple, and warm spices, it’s naturally sweetened and loaded with fibre and protein to keep you full all morning long. Drizzle on that creamy yogurt glaze and dig in.

This post may contain affiliate links

High Protein Apple Pie Baked Oats

As I was making my grocery list the other day (I feel like it’s actually a daily occurrence), I realized that all I ever seem to have on the list is eggs and cottage cheese. Now, some of you might be saying, “but what does that have to do with this recipe?”, and the answer to that is not much except that the title in almost every one of my recipes lately has the word “protein” in it. Protein is top of mind for women these days, and I am here for it! I make sure that every meal is focused on protein, and that includes breakfasts and desserts!

Apple season is here. I hate saying goodbye to our ridiculously short summer, but seasons change. God, everything changes, and the wiser I get, the more I learn that the more we attach to anything, therein lies the suffering, so bye-bye summer and hello fall! I do love fall, and this year is going to be a WHOLE LOT BETTER than last year (iykyk), so grab some apples because apple season has officially started on this website.

The BEST Baked Oats Recipe

This isn’t your average oatmeal. We’re talking about a baked apple breakfast that tastes like dessert but fuels you like a proper meal. With rolled oats, warm spices, and plenty of chopped apples, it brings the comfort of pie with the staying power of a protein-packed breakfast. If you’re trying to increase your protein, curb your sugar intake, or simply want more breakfast ideas with apples, this is the recipe to bookmark!

Overnight Oats vs Baked Oats

Both overnight oats and baked oats start with the same base, rolled oats. The texture and experience of each dish are totally different. Overnight oats are cold, creamy, and grab-and-go, while baked oats are warm, soft, and spoonable, more like cake or pudding. Don’t get me wrong, you can eat baked oats cold, and it’s actually quite delicious, but nothing beats it straight out of the oven! This apple cinnamon baked version brings a little extra comfort to your breakfast routine, especially in the cooler months.

Why I Love Baked Oatmeal

Baked oatmeal has become a staple in my kitchen because it’s incredibly versatile; you can swap in different fruits, spices, or toppings depending on the season or your mood. It’s also make-ahead friendly and reheats like a dream, making it perfect for busy mornings. Beyond convenience, it’s a nutritious option that’s packed with protein and fibre, especially when made with whole food ingredients. Since it’s naturally gluten-free when using GF oats and flour, it’s accessible to more people. Best of all, it requires minimal effort: just stir, pour, and bake.

Ingredients in This Easy Apple Pie Oatmeal Bake

This recipe brings together simple pantry and fridge staples with a few healthy swaps:

Banana: Adds natural sweetness and moisture.
Egg: Binds the ingredients and gives structure. Skip eggs and go with flax eggs if you’re making this plant based.
Olive oil: A heart-healthy fat that makes the oats soft and tender.
Applesauce: Adds extra apple flavour and keeps it moist.
Vanilla & spices: Cinnamon, ginger, and nutmeg deliver that cozy, apple-pie flavour.
Milk: Use any kind you like, dairy or non-dairy.
Rolled oats: The base of any good baked oatmeal. Avoid quick oats and steel cut oats for this recipe.
Protein powder: I used Bontanica for an extra protein boost!
Almond flour: For texture and a hint of nuttiness.
Diced apple: Fresh, juicy chunks bring the whole thing to life.

And for the optional glaze? Just yogurt and maple syrup stirred together. It’s simple, delicious, and adds a creamy finish.

How To Make Apple Pie Oatmeal

Start by preheating your oven to 350°F and greasing a large ramekin.

Prep the Base

In a medium-sized bowl, mash the ripe banana until smooth. Add the egg, olive oil, applesauce, and vanilla, then whisk everything together until well combined.

Mix the Dry Ingredients

In a separate bowl, whisk together the oats, protein powder, almond flour, baking powder, cinnamon, ginger, nutmeg, and salt. Gently fold the dry ingredients into the wet mixture until mostly incorporated, then stir in the milk to create a smooth, pourable batter. Fold in most of the diced apple, reserving a few pieces for topping.

Assemble and Bake

Transfer the mixture to the greased ramekin, smoothing out the top with a spoon or spatula. Press the reserved apple pieces into the surface. Bake for 30 minutes or until a toothpick inserted in the center comes out clean. Let it cool slightly before serving.

Finish with the Glaze

While the oatmeal bake cools, whisk together the yogurt and maple syrup in a small bowl to create the optional glaze. Drizzle it over the top of the baked oats and dig in!

Serving Apple Pie Baked Oatmeal

This baked apple breakfast is best served warm with a generous drizzle of creamy yogurt glaze over the top. For extra texture or indulgence, try adding a dollop of nut butter, a sprinkle of chopped nuts or granola for crunch, or even a spoonful of coconut cream or whipped cream if you’re leaning more toward dessert. A splash of warm milk poured over the oats also adds cozy, comforting vibes that take this breakfast to the next level.

Make Ahead Baked Oats

Want to meal prep? This is a great apple cinnamon baked oatmeal to make in batches. Double or triple the recipe and bake in a larger dish, then portion out servings throughout the week.

How to Reheat Baked Oatmeal

To reheat baked oatmeal, store any leftovers in an airtight container in the fridge for up to four days. When you’re ready to enjoy it again, simply microwave it for 45 to 60 seconds, or warm it in the oven at 300°F for 8 to 10 minutes. If the oatmeal feels a bit dry after reheating, add a splash of milk or a spoonful of yogurt on top to bring back that moist, creamy texture.

Tips To Make Apple Pie Oatmeal

Use ripe bananas: They make everything sweeter and softer.
Chop your apples small: They bake more evenly and blend right into the oats.
Don’t overmix: Just combine until no dry spots remain.
No protein powder? Swap in ¼ cup of hemp seeds as a nourishing alternative.
Use Greek yogurt for a thicker glaze, or a thinner yogurt for a drizzle.

Why You’ll Love This Recipe

This is a baked apple with oats breakfast that feels like dessert but delivers real nourishment. It’s gluten-free, protein-rich, and made with whole food ingredients you likely already have. Whether you serve it for breakfast, a snack, or a dessert, this apple pie oats recipe is one you’ll want on repeat.

Baked Oats FAQ

Can I make baked oatmeal without eggs? Yes, you can! Replace the egg with a flax egg (1 tablespoon ground flax + 3 tablespoons water, mixed and rested for 5 minutes).

How can I make my baked oatmeal sweeter? This recipe is naturally sweetened with banana and applesauce, but you can easily increase the sweetness by adding a tablespoon of maple syrup or honey to the batter. You can also top with extra yogurt glaze, nut butter, or a drizzle of date syrup.

Do I have to use protein powder? No, but it does boost the protein content significantly. If you want to skip it, try replacing it with ¼ cup of hemp seeds, almond flour, or additional oats.

Can I make this recipe in advance? Absolutely. Baked oatmeal stores well in the fridge for up to 4 days and reheats beautifully. It’s perfect for meal prep breakfasts.

Can I freeze baked oats? Yes! Once baked and cooled, wrap individual portions tightly and freeze for up to 2 months. Reheat in the microwave or oven before serving.

Can I use steel-cut oats instead of rolled oats? No, steel-cut oats won’t cook through properly in this recipe. Stick to rolled oats or quick oats for the best texture.

Is this recipe gluten-free? Yes, as long as you use certified gluten-free oats and a gluten-free protein powder or flour substitute.

If You Liked This Recipe, You’ll Want to Try These

Carrot Cake Baked Oats

Banana Baked Oats

Blueberry Croissant Baked Protein Oats

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

High Protein Apple Pie Baked Oats

Course Breakfast, Dessert

Cuisine Canadian

Prep Time 15

Cook Time 30

Total Time 45

Servings servings

Calories 269kcal

Author Teri-Ann Carty

Equipment

1 large ramekin
oven

Ingredients

1 ripe banana
1 egg
1 tbsp olive oil
¼ cup apple sauce
½ tsp vanilla
¼ cup milk
⅓ cup oats
¼ cup Botanica Protein Powder *
¼ cup almond flour
½ tsp baking powder
½ tsp cinnamon
¼ tsp ginger
¼ tsp nutmeg
¼ tsp salt
½ cup apple diced

Optional Glaze Ingredients

2-3 tbsp yogurt I used Rolling Meadows
1-2 tsp maple syrup

US Customary - Metric

Instructions

Preheat oven to 350. Grease 1 large ramekin and set aside.
Mash the banana in a medium sized bowl.
Add egg, olive oil, apple sauce and vanilla and whisk to combine.
In a separate bowl, whisk together dry ingredients. Fold dry into wet until almost completely combined and then add milk. Stir until the batter is smooth.
Stir in 3/4 of the diced apple. Transfer to ramekin, smoothing out the top before adding the remaining chopped apple.
Place in preheated oven for 30 minutes. The centre should come out clean if testing with a toothpick. Set aside to cool while you make the glaze.
Stir yogurt and maple syrup together until combined. Drizzle over the oats and enjoy!

Notes

*Y'all love to ask me if the protein powder can be omitted. The answer is yes, but the protein will be diminished in a major way. If you still want to omit it, add 1/4 cup of hemp seeds instead!

Nutrition

The post High Protein Apple Pie Baked Oatmeal appeared first on Teri-Ann Carty.

Blender Protein Pancakes

Teri-Ann Carty — Wed, 27 Aug 2025 08:00:36 +0000

Home » high protein breakfast

Blender Protein Pancakes

Created by: Teri-Ann Carty

Blender Protein Pancakes are here—and they might just be your new favourite breakfast. High in protein, easy to make, and endlessly customizable, they’re everything you want in a weekday pancake. Bonus: they’re blender-friendly for quick cleanup.

This post may contain affiliate links

Blender Protein Pancakes

It’s been a minute since I’ve made pancakes. I have been a pancake girly forever, but over the past few years, I have been trying to up the protein, and often, pancakes don’t make the cut; that is, until now! This brand new recipe combines protein from several different sources, and while none of these elements on their own are necessarily high in protein, once combined, they are!

I think we all know how cottage cheese has taken the internet by storm, and if you’ve spent any length of time on my site, you will see that I’ve got a few high protein cottage cheese recipes! I have been tinkering with this recipe to get the exact texture I wanted and have firmly nailed it. The best part of the recipe is that you make it in a blender and can pour straight into the pan, unless you prefer to use a ladle. These pancakes are easy, delicious and bound to become a repeat in your home if you love high protein recipes!

Ingredients for Blender Protein Pancakes

Here’s what you’ll need to whip up a batch of these fluffy protein pancakes:

Egg: Helps bind the batter together and adds structure, moisture, and protein to each pancake.
Soy Milk: A dairy-free alternative that adds moisture and plant-based protein while keeping the batter smooth and blendable.
Cottage Cheese: Adds creaminess and a boost of protein, making these pancakes fluffy and filling.
Tahini: A rich, nutty seed butter that contributes healthy fats and a subtle earthy flavor. Great for balancing the sweetness and adding depth.
Vanilla: Enhances the overall flavor of the pancakes and complements the warm notes of cinnamon and tahini.
All-Purpose Flour: Provides the base structure for the batter, giving the pancakes a tender, soft crumb.
Baking Powder: A leavening agent that helps the pancakes rise and stay light and fluffy.
Cinnamon: Adds a warm, cozy spice that makes the pancakes feel like a comforting breakfast treat.
Hemp Seeds: Rich in omega-3s and protein, these add a subtle nutty flavor and extra nutrients.
Botanica Healthy Protein Powder: Boosts the protein content without overpowering the taste—use code TERIANN15 for 15% off.
Salt: Balances the sweetness and enhances all the other flavors.
Butter (for cooking and topping): Adds richness and crisp edges to the pancakes when cooking, and a touch of indulgence when serving.

How to Make Blender Protein Pancakes

Blend the Wet Ingredients

Add the egg, milk, cottage cheese, tahini, and vanilla to your blender. Blend for about 30 seconds until smooth.

Add the Dry Ingredients

Add flour, baking powder, cinnamon, hemp seeds, protein powder, and salt to the blender. Blend just until combined, don’t overmix. Scrape down the sides of the blender if needed.

Cook the Pancakes

Let the batter rest while you heat a non-stick pan or skillet over medium heat. Add a small amount of butter to the pan and let it melt. Use a ladle or measuring cup to pour the batter into the pan (I usually fit three pancakes at a time). When bubbles start to form on the surface, flip and cook the other side until golden brown.

How to Keep Pancakes Warm

This is always the dilemma with pancakes when feeding a crowd! Keep pancakes warm by placing them on a baking sheet in a 200°F oven until you’re ready to serve. This helps maintain texture without drying them out.

Why You’ll Love These High Protein Pancakes

These are not your average pancakes. They’re thick, fluffy, and perfectly golden with crispy edges when cooked just right in a buttery pan. Every bite has that tender, satisfying chew that makes you pause and say, “Yes, I nailed breakfast.” The base is naturally high in protein, thanks to a powerhouse trio of cottage cheese, hemp seeds, and Botanica’s Protein Powder. That means you’ll stay full for hours, without any mid-morning crashes.

The best part? Everything comes together in a blender! There is minimal cleanup, and they are super easy to customize. Make them your own with any nut or seed butter (I’ve tried peanut butter, almond butter, and tahini, and loved every version).

Benefits of Protein for Breakfast

Starting your morning with a balanced meal rich in protein is a game-changer. Not only does it keep you full longer (bye-bye, 10 a.m. hanger), but it also helps stabilize your blood sugar and gives your brain and body the steady fuel it needs. When you eat high protein pancakes for breakfast, you’re not only enjoying something that feels like a treat, you’re also treating your body well and setting the tone for a better day.

Toppings for Protein Pancakes

Now let’s talk toppings because half the fun of pancakes is dressing them up. You can go fresh and bright with a handful of berries or banana slices, or keep it cozy with a dollop of Greek yogurt or your favourite plant-based alternative. If you want a little more protein, swirl on some nut butter (almond, peanut, cashew—you can’t go wrong) and finish with a sprinkle of chopped nuts or hemp seeds.

Can You Freeze Pancakes?

Yes! These pancakes freeze beautifully. Let them cool completely, then store in a single layer in an airtight container or freezer bag. You can reheat in a toaster, toaster oven, or microwave.

How to Store Leftover Protein Pancakes

Store leftover pancakes in an airtight container in the fridge for up to 4 days. To reheat, pop them in the toaster or warm them in a skillet over low heat.

The Best Protein Pancakes FAQs

Can I use another protein powder? Yes, any plant-based or whey protein powder should work. If using a different brand, make sure it’s not overly sweetened or flavoured.

How much protein do they contain? Each serving has approximately 12–15g of protein, not including the protein powder (this depends on what protein powder you use).

Can I make them gluten-free? Yes. Just swap the all-purpose flour for a 1:1 gluten-free baking flour.

Can I double the batch? Definitely! Just make sure your blender can handle the volume, or blend in two batches.

Can I make these protein pancakes in advance? Yes, they hold up well in the fridge and freezer for meal prep.

Are protein pancakes healthy? Absolutely, they’re high in protein, lower in sugar, and keep you full longer than traditional pancakes.

Can I skip the tahini? You can swap in another nut or seed butter like almond, peanut, or sunflower.

How do I make them fluffier? Don’t overblend the batter and make sure your baking powder is fresh!

Other High Protein Breakfast Recipes

Don’t forget to leave a rating and review below to let me know how you liked these pancakes! Try these recipes next:

High Protein Tortilla Quiche

High Protein Cottage Cheese Crepes

Blueberry Croissant Baked Protein Oats

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Blender Protein Pancakes

Course Breakfast

Cuisine Canadian

Prep Time 10

Cook Time 15

Total Time 25

Servings pancakes

Calories 232kcal

Author Teri-Ann Carty

Equipment

blender (or food processor)
stove
pans (I love my new Circulon!

Ingredients

1 egg
1 cup soy milk
½ cup cottage cheese I used 2%
½ cup tahini*
1 tsp vanilla
1 cup all purpose flour
1 tbsp baking powder
1 tbsp cinnamon
¼ cup hemp seeds
¼ cup Botanica Health Protein Powder
¼ tsp salt
butter for the pan and to top your pancakes

US Customary - Metric

Instructions

To a blender, add egg, milk, cottage cheese, tahini, and vanilla. Blend for 30 seconds or so.
Add dry ingredients and blend until just incorporated. Scrape down sides of blender if needed.
Let the batter rest while you heat your pan.
Add 1 tsp butter into the hot pan (non-stick spray also works). Let the butter melt before ladling pancake batter into the pan. I fit 3 pancakes in my pan.
Wait for bubbles to appear, then flip your pancakes and cook until golden brown on both sides.
Serve your pancakes with your favourite toppings!

Notes

I have used smooth and crunchy peanut butter for this recipe and loved it! Use any nut or seed butter you like!

Nutrition

The post Blender Protein Pancakes appeared first on Teri-Ann Carty.

High Protein Tiramisu Overnight Oats

Teri-Ann Carty — Wed, 28 May 2025 08:00:08 +0000

Home » high protein breakfast

High Protein Tiramisu Overnight Oats

Created by: Teri-Ann Carty

If you’re craving a healthy breakfast that feels like dessert, you’re going to love these High Protein Tiramisu Overnight Oats. Creamy, satisfying, and sugar-free, they’re made with oats, chia seeds, cocoa, and coffee—all topped with a dreamy yogurt “mascarpone” layer. Meal prep a few jars and start your mornings with something that feels indulgent but fuels you all day long.

This post may contain affiliate links

Tiramisu Overnight Oats (High Protein + Sugar-Free)

These High Protein Tiramisu Oats have all the heavenly dessert vibes without giving you a massive sugar crash. They are just the right amount of everything you love about this popular dessert, but in a breakfast form! This recipe is totally gluten free, refined sugar free and high in protein, which we all know is super important! I’ve been making these overnight oats forever and a day, and posted these oats on my Instagram a million years ago, but never got around to getting them on the website. You all asked for it, so here it is! I’ve made so many different versions of this recipe, which is maybe why I never shared it until now – it’s officially perfected and ready for you all to indulge in.

Dessert for breakfast that is actually healthy and the very definition of perfection. If you’re looking for a totally vegan version, you could try this one from my dear friend Elizabeth @vancouverwithlove makes one you should try out! If you aren’t a fan of tiramisu as a dessert, this probably won’t be the recipe for you, but if you are.. Let’s go!

High Protein Tiramisu Overnight Oats Ingredients

This overnight oats recipe has all the cozy, indulgent flavours of tiramisu with none of the sugar crash. Here’s what you need:

Rolled oats: The base of every good overnight oat recipe. Rolled oats create a creamy texture and soak up flavour beautifully. These are my favourite certified gluten free oats.
Chia seeds: These little seeds help thicken the oats and add fibre and omega-3s.
Instant coffee: The key to that classic tiramisu flavour. Choose a strong brew or espresso powder.
Cocoa powder: Unsweetened cocoa or cacao powder balances out the sweetness with rich, chocolatey depth. It’s used both in the overnight oats and as a topping.
Vanilla extract: Rounds out the flavour and ties it all together.
Salt: Just a pinch brings out all the other ingredients.
Soy milk: Or any unsweetened non-dairy milk you prefer—almond milk, oat milk, or cashew milk work well too. This is my favorite dairy free milk.
Greek yogurt: Thick and protein-rich, it mimics the creamy top layer of traditional tiramisu.
Cinnamon: add the perfect amount of warmth to this overnight oats recipe.

Overnight Oats Benefits

Overnight oats are a go-to for busy mornings because they’re easy, nutrient-dense, and incredibly versatile. You can make a batch ahead of time, skip the cooking altogether, and customize each jar to your taste. Packed with fibre, healthy fats, and protein, this no-cook breakfast option is naturally sweetened and supports stable blood sugar, perfect for meal prep or a quick grab-and-go start to the day.

How to Make Tiramisu Overnight Oats

This recipe is as easy as it gets and comes together in about 10 minutes of hands-on prep.

Mix the base

In a medium bowl, combine oats, chia seeds, instant coffee, cocoa powder, vanilla extract, and salt. Stir in the soy milk and mix until everything is well combined.

Chill and assemble

Cover the bowl and refrigerate for at least 2 hours, or overnight. Once set, transfer the oat mixture into one or two jars. Add a generous layer of Greek yogurt. Then, using a fine mesh sieve, dust the top with a mixture of cocoa powder and cinnamon. Eat right away or pop the jar back in the fridge until you’re ready.

Tips for the Best Overnight Oats

Use rolled oats, not quick or steel-cut.
For a creamy consistency, make sure to mix well before refrigerating.
Use a fine mesh sieve to evenly dust the cocoa and cinnamon topping.
Let the oats sit for at least 2 hours, but overnight is ideal.
Adjust sweetness to your liking with maple syrup or stevia if needed, but this recipe is delicious as is.

How To Make a Bigger Batch of Overnight Oats

Want to prep for the week? Just double or triple the recipe and divide it into individual jars. The oats keep well in the fridge for up to 5 days, making them one of the best healthy breakfast ideas for busy mornings.

Why You’ll Love This Tiramisu Overnight Oats

This healthy tiramisu overnight oats recipe is everything you want in a nourishing treat. It’s high in protein from chia seeds and Greek yogurt, naturally sugar-free, and completely customizable depending on your preferred milk or yogurt. Whether you enjoy it for breakfast or dessert, it’s easy to prep ahead, store in jars, and grab on the go.

Overnight Oats Frequently Asked Questions

What kind of oats should I use? Rolled oats (also called old-fashioned oats) are best. Quick oats will be too soft, and steel-cut won’t absorb enough liquid.

Can I make this vegan? Yes! Use a plant-based yogurt instead of Greek yogurt.

Do I need chia seeds? They help thicken the oats, but you can omit them and use slightly less milk for a similar result.

Can I skip the coffee? You can, but you’ll lose the tiramisu flavor. Try decaf if caffeine is a concern.

Did you make this recipe?

Don’t forget to leave a rating and review below. Try these other oat filled breakfast recipes:

Banana Baked Oats

Strawberry Baked Oats

Apple Pie Overnight Oats

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

High Protein Tiramisu Overnight Oats (sugar-free)

Course Breakfast

Cuisine Canadian

Prep Time 10

Chill Time 2

Total Time 2 10

Servings servings

Calories 238kcal

Author Teri-Ann Carty

Equipment

spatula, fine mesh sieve
Jars

Ingredients

Overnight Oats Ingredients

½ cup oats
2 tbsp chia seeds
1 tsp instant coffee
2 tbsp cocoa powder
1 tsp vanilla
pinch salt
1 cup soy milk

Top Layer Ingredients

½ cup Greek yogurt
Dusting cacao and cinnamon

US Customary - Metric

Instructions

Add oats, chia seeds, instant coffee, cocoa powder, vanilla and salt into a bowl fitted with a lid and mix.
Pour milk over oat mixture and stir well. Cover with a lid and place in the fridge for 2 hours or overnight.
Once ready to assemble, add to a jar or jars (if you want to split them into 2 portions).
Next, layer Greek yogurt on top.
Lastly and 1/2 tsp each cinnamon and cocoa powder into a fine mesh sieve. Gently tap the sieve to dust over the yogurt. You can place place in the fridge until you are ready to eat or enjoy it immediately.

Notes

You can make this 100% vegan by adding your fave plant-based yogurt on top of the oats.

Nutrition

The post High Protein Tiramisu Overnight Oats appeared first on Teri-Ann Carty.

Blueberry Croissant Baked Protein Oats

Teri-Ann Carty — Wed, 28 Aug 2024 08:00:07 +0000

Home » high protein breakfast

Blueberry Croissant Baked Protein Oats

Created by: Teri-Ann Carty

Prepare to be addicted to the ease and deliciousness that is these Blueberry Croissant Baked Protein Oats! Perfect to make ahead of time for busy mornings, a snack on the go or just when you're craving something that tastes decadent but is beneficial to your health. This baked oats recipe is packed with protein, gluten-free oats, and the subtle flavour of almond croissants.

This post may contain affiliate links

High Protein Baked Oats

Introducing your newest breakfast obsession! My Blueberry Almond Croissant Baked Oats will be your new favourite meal prep or weekend delight. Packed with protein, antioxidants and wholesome ingredients you most likely have in your pantry. It might be a mouthful to say but it couldn’t be easier to make or more delicious to eat.

Now, you might wonder, “What do these baked oats have to do with croissants?” You’re not alone – my inquisitive hubby asked the same thing! The inspiration comes from the classic almond croissant, which is filled with a sweet, rich Frangipane or Almond Cream. I decided to create a healthier version of that filling and swirl it into the oats, giving you all the flavours of an almond croissant without any compromise on taste. The result blew my mind and I know it will for you too!

You all know my love for Botanica Health protein powders They’re my secret weapon for boosting protein levels in recipes. And trust me, no one will even notice the extra protein in these oats!

You can make these oats and eat straight from the oven using a big spoon to serve OR you can cut them into bars once they cool. I like to cut them into bars for quick breakfasts either on the go (we are all in a rush some days) or served with yogurt and of course my granola. If you are looking for another fabby recipe to make check out my friend Fanny’s recipe!

Everything You Need to Make Protein Baked Oats

These protein baked oats are easy to make and require only a minimal amount of tools and ingredients that you most likely already have in your kitchen. You’ll need an 8×8 baking dish, some ripe bananas, and your favourite protein powder to get started!

Ingredients for Protein Baked Oats

Banana: The banana serves as a natural sweetener and binder in this recipe, giving the baked oats a moist and tender texture. Packed with potassium and fibre; bananas help make this recipe nutritious and naturally sweet. If you’re not a fan of bananas, you can substitute them with applesauce or pumpkin puree, which will still provide that soft texture while adding a different flavour twist.
Egg or Flax Eggs: Bakers choice here, either eggs or flax eggs will work perfectly for this no fuss breakfast recipe. Eggs provide structure to the baked oats, helping them rise and stay together. Whether you use a traditional egg or a flax egg, both options ensure the oats hold their shape and have the perfect consistency.
Soy Milk: Going for the protein punch with soy milk as it helps provide plant based protein, a creamy texture and a slight nuttiness to the overall flavour. Soy milk is also rich in calcium and vitamins, making it an excellent choice. Any other milk that you have on hand – plant based or cow based will work just fine in this recipe.
Almond Extract: Almond extract is a powerful flavour enhancer that gives the oats a sweet, nutty aroma reminiscent of almond croissants. It adds a layer of depth to the recipe, making each bite taste like a decadent treat.
Vanilla Extract: Perfevt in any oats recipe in my opinion; vanilla extract brings warmth and a comforting sweetness to the oats. It enhances the natural flavours of the other ingredients, making the oats taste richer and more complex. Vanilla is a classic addition that pairs perfectly with the almond butter and spices, creating a balanced and inviting flavour profile.
Butter: Melted butter plays a crucial role in the baked oats and the topping. It ensures a soft and flavorful texture for the baked oats. In the topping, it helps create a golden, crispy finish that contrasts beautifully with the fluffy oats. Whether you opt for dairy butter or vegan butter, this ingredient is essential for achieving that perfect bakery-style texture and buttery flavour.
Almond Butter: To achieve the almond croissant flavour profile of course we need to work with some almond butter! It helps contribute a creamy, nutty richness to the baked oats that makes this dish absolutely irresistible. It’s packed with healthy fats, protein, and fibre, making the oats more filling and nutritious.

Gluten Free Oats: Oats are the heart of this recipe, providing a hearty, chewy texture that’s perfect for breakfast. Oats are naturally gluten free and rich in fibre, which helps keep you full and satisfied throughout the morning.
Ground Flax: Loaded with omega-3 fatty acids, fibre, and antioxidants; these mighty little seeds provide a subtle nutty flavour to the oats. They also help bind the ingredients together and are a great nutritional contribution to any breakfast. If you don’t have flax you can use ground chia seeds to achieve much of the same properties.
Baking Powder: Essential for giving the baked oats their rise, ensuring they are light and fluffy. It creates tiny air bubbles in the batter as it bakes, leading to a cake-like texture that’s both soft and satisfying. Without it, the oats would be dense and heavy, so this ingredient is key to achieving the perfect bake.
Nutmeg, Cinnamon & Ginger: This trio of spices add warmth and depth to the flavour. Cinnamon brings a sweet, woody note, nutmeg adds a hint of spice, and ginger gives a subtle zing. Together, they create a balanced and inviting flavour that complements the almond butter and vanilla perfectly.
Protein Powder: Protein powder boosts the protein content of these baked oats, making them a powerful breakfast option that keeps you full and energized. Whether you use vanilla or chocolate flavoured protein powder, it blends seamlessly into the batter, adding a rich, creamy texture without altering the taste. If you don’t have protein powder on hand, you can increase the almond butter or add Greek yogurt for an extra protein boost.
Salt: Brings out the natural flavours of the oats, almond butter, and spices, making each bite more flavorful and satisfying. Just a pinch goes a long way, so don’t skip this crucial ingredient.
Blueberries: Adding a burst of freshness and sweetness to the baked oats, making each bite delightful. They are packed with antioxidants, fibre, and vitamins, making them a healthy and delicious addition. As they bake, the blueberries burst, creating juicy pockets of flavour throughout the oats. If fresh blueberries aren’t in season, frozen ones work just as well, or you could substitute with raspberries or chopped strawberries.
Almond Flour: Keeping things gluten free; almond flour adds a subtle nutty flavour and a moist, tender texture to the baked oats. Almond flour helps to create a slightly denser, more satisfying bite, making these oats feel more like a decadent treat. You can substitute it with coconut flour, but keep in mind that coconut flour is more absorbent, so you may need to adjust the liquid content.
Maple Syrup: Maple syrup is a natural sweetener that adds a rich, caramel-like flavour to the recipe. It perfectly complements the almond butter and spices, creating a harmonious balance of sweet and nutty. Unlike refined sugar, maple syrup adds depth and complexity. If you’re looking to switch things up, honey or agave syrup are great alternatives that will still keep the oats perfectly sweetened.
Slivered Almonds: The essential addition to really bring the almond croissant vibes to life! Almond slices toast beautifully in the oven, adding a golden, slightly buttery taste that complements the creamy oats below. If you’re looking for a nut-free option, sunflower seeds or pumpkin seeds would also work well, providing a similar crunch.
Powdered Sugar (Optional): A dusting of powdered sugar is the finishing touch that makes these baked oats feel like a special treat. It adds a touch of sweetness without overpowering the other flavours, making the oats feel more like a dessert than a breakfast. While it’s optional, it’s a lovely way to add a bit of elegance and indulgence to the dish.

Are Oats Gluten Free?

Oats are naturally gluten free, but they can often be cross-contaminated with gluten during processing. To ensure your baked oats are truly gluten free, opt for certified gluten free option – this should be clearly labelled on the packaging from a brand that you trust. This is particularly important for those with celiac disease or gluten sensitivities.

How to Make This Easy High Protein Baked Oats

Start by preheating your oven to 350°F (175°C). While the oven is warming up, grease an 8×8-inch baking pan thoroughly with butter or non-stick spray. This step ensures that your baked oats won’t stick to the pan, making for easy removal and cleanup later on.

Mash the Banana and Mix the Wet Ingredients

In a large mixing bowl, break up your ripe banana and use some good old elbow grease or an electric hand mixer to mash it until it’s relatively smooth with no large lumps. This gives the oats a naturally sweet base and a moist texture. Once the banana is mashed, add in the egg (or flax eggs for a vegan option), almond extract, vanilla extract, melted butter, and almond butter. Beat the mixture again until all the wet ingredients are fully incorporated and creamy. This blend of wet ingredients is key to achieving the perfect texture and flavour for your baked oats.

Combine the Dry Ingredients

Next, it’s time to add your dry ingredients. Slowly mix in the gluten-free oats, ground flax seeds, protein powder, baking powder, and spices (cinnamon, nutmeg, and ginger). Gradually pour in your choice of milk (soy, almond, etc.) while mixing, ensuring that everything combines smoothly. The ground flax and protein powder help to bind the ingredients together while also boosting the nutritional content, making these baked oats both satisfying and wholesome.

Fold in the Blueberries

Once your batter is well-mixed, gently fold in the blueberries using a spatula. The blueberries will add bursts of sweetness and juiciness throughout the oats as they bake. Be sure to distribute them evenly to ensure every bite is filled with that delicious blueberry flavour.

Prepare and Add the Topping

In a small bowl, prepare the topping by mixing together almond flour, maple syrup, and almond butter until it forms a thick, crumbly mixture. Using two spoons, scatter this topping over the surface of your oats, making sure to cover it evenly. Finally, sprinkle sliced almonds on top to add a crunchy texture that will contrast beautifully with the soft, baked oats.

Bake and Cool

Place your prepared pan in the preheated oven and bake for 40-45 minutes, or until the oats are set and no longer jiggly in the center. The topping should be golden brown, indicating that it’s perfectly baked. Once done, remove the pan from the oven and allow it to cool for about 10 minutes. This cooling period helps the oats to set further, making them easier to cut into squares or bars.

Serve and Enjoy

Once cooled, cut the baked oats into squares and serve. These oats are delicious on their own but can be elevated further when served with a dollop of yogurt, a handful of fresh berries, and a sprinkle of your favourite granola. Enjoy them warm from the oven, or let them cool completely for a convenient grab-and-go breakfast or snack.

How to Store & Reheat Baked Oats

Once baked, let the oats cool completely before cutting them into squares. Store them in an airtight container in the fridge for up to five days. To reheat, simply pop a square in the microwave for 20-30 seconds, or enjoy them cold – they’re just as delicious!

Can I Make Baked Oatmeal Ahead of Time?

This is the best way to enjoy the fruits of your labour! Making these baked oats ahead of time makes mornings so much easier, snack time delicious and answers the question of “What for breakfast?” in a flash! These protein baked oats are perfect for meal prep and you can bake them ahead of time and store them in the fridge for up to five days. Simply reheat a slice in the microwave or enjoy it cold as a quick, grab-and-go breakfast.

What to Serve With Baked Oats

These baked oats are delicious on their own, but you can also pair them with a dollop of yogurt, a handful of fresh berries, or a drizzle of maple syrup. For an extra crunch, sprinkle some of your favourite granola on top.

Why You’ll Love These Healthy Baked Oats

These protein baked oats are a game-changer for anyone looking for a healthy, filling breakfast. They’re packed with protein, gluten-free, and have just the right amount of sweetness. You can customize this recipe a million ways and enjoy it all week long. It’s incredibly easy to make vegan if that’s your jam and everyone in the house is going to adore their fluffy texture and flavorful taste!

Tips For Making The Best Protein Baked Oats

Make sure to evenly distribute the mixture in your baking dish; this will help them cook evenly and prevent any soggy spots.
If you like a crispier top, you can broil the oats for the last few minutes of baking.
Don’t be afraid to get creative and change some ingredients around.
Make sure you grease your baking pan!

Try these High Protein Recipes Next!

Protein powders aren’t just for smoothies! Check these recipes out!!

High Protein Cottage Cheese Crepes

High Protein Strawberry Ice Cream Bars

High Protein Pumpkin Protein Granola

Don’t forget to rate and review this recipe if you try it!

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Blueberry Croissant Baked Protein Oats

Course Breakfast, Dessert, Snack

Cuisine Canadian

Prep Time 15

Cook Time 45

Total Time 1

Servings servings

Calories 814kcal

Author Teri-Ann Carty

Equipment

8x8 baking dish
oven

Ingredients

1 banana mashed
1 egg or 2 flax eggs
1½ cup soy milk
½ tsp almond extract
½ tsp vanilla extract
2 tbsp melted butter
¼ cup almond butter
2 cups gluten free oats
2 tbsp ground flax
1 tsp baking powder
½ tsp nutmeg
½ tsp cinnamon
½ tsp ginger
½ cup protein powder @botanicahealth
½ tsp salt
1 cup blueberries
½ cup almond flour
¼ cup maple syrup
¼ cup almond butter
1 tbsp melted butter
pinch salt
½ cup slivered almonds
powdered sugar optional

US Customary - Metric

Instructions

Preheat oven 350. Grease a standard 8x8 pan and set aside.
Break up banana and add it to a mixing bowl. Use your electric hand mixer to beat until relatively smooth. Add egg, almond and vanilla extract, melted butter and almond butter and beat again.
Add oats, ground flax, protein powder, baking powder, spices and milk of choice and beat until mixture comes together.
Pour in blueberries and mix well. Use a spatula to combine.
Pour into the prepared pan spreading oats into an even layer.
Prepare topping by mixing almond flour, maple syrup and almond butter together. Dollop the top of the oats with the frangipane. Use a knife to swirl it into the oats. Top with sliced almonds.
Bake for 40-45 minutes until no longer jiggly and topping is golden brown.
Allow it to cool for 10 minutes before cutting into squares.
Serve with yogurt, fresh berries and your fave granola.

Notes

Check out my baking essentials!

Find all Botanica Healthy Protein Powders here

Nutrition

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High Protein Cottage Cheese Crepes

Teri-Ann Carty — Thu, 25 Jul 2024 23:41:33 +0000

Home » high protein breakfast

High Protein Cottage Cheese Crepes

Created by: Teri-Ann Carty

High Protein Cottage Cheese Crepes are a quick and nutritious meal time option; made with only 5 ingredients these high protein, gluten free crepes come together in 20 minutes and can be enjoyed for breakfast, post workout or whenever hunger strikes. Enjoy with your favourite toppings to make it all your own!

This post may contain affiliate links

Protein Packed Crepes Recipe With Cottage Cheese

The Olympics are set to start any moment now, and that has me reminiscing about my most recent travel adventures. The mister and I went to Paris this past May, and while I had every intention of eating crepes, I didn’t! It was such a shame because I feel like crepes in Paris should be the name of a cookbook or something; however, these crepes are my ode to Paris! Of course, I had to take it up a notch for all those athletes and protein lovers out there who are looking to BOOST their post-workout breakfasts and brunch!

These crepes are almost too easy to make and come together with a quick blitz in my favorite blender and are in your bellies in less than 20 minutes. These will be on repeat in my house well past the fruits of summer as my wheels are turning and I’m thinking caramelized bananas, plums, blueberry compote, and citrus notes in the fall and winter!

Did I mention these crepes are totally gluten free? Well, yes they are – in true Teri-Ann nature! I tested this recipe using all sorts of flours and landed on gluten free oat flour and a tiny bit of tapioca to hold it all together. If you aren’t making these gluten free you won’t need to worry about tapioca however I found they fall apart if making gluten free and not using tapioca!

Ingredients for These High Protein Cottage Cheese Crepes

Protein Powder: Adds a significant protein boost, making these crepes perfect for a post workout meal or a protein packed breakfast. Protein powder helps in muscle repair and growth, ensuring you start your day on a strong note. Choose a high-quality protein powder to enhance the nutritional profile of your crepes. I used Botanica as per usual and it did not let me down! I love this protein powder because its flavour is not overpowering and pairs so easily with sweet or savoury meals as well as it doesn’t clump – thus making the best and smoothest crepes ever!
Eggs: Essential to create structure and help bind the crepe batter together. Eggs are a great source of protein and essential vitamins such as B12. They also add richness to the crepes, contributing to their tender texture.
Cottage Cheese: The star ingredient, offering a creamy texture and high protein content. Cottage cheese is also rich in calcium, which is vital for bone health. Its slight tanginess adds a delicious flavour to the crepes, making them nutritious and tasty.
Ripe Banana: Adds natural sweetness and moisture to the batter, ensuring the crepes are tender and balanced. Bananas are a great source of potassium, which is important for maintaining healthy blood pressure and heart function. Bananas also provide fibre and essential vitamins.
Vanilla Extract: Enhances the flavour with a subtle sweetness and aromatic depth. Vanilla extract is a staple in baking and adds a warm, comforting flavour to the crepes.
Oat Flour: I tested this recipe quite a few times with various different gluten free flour options and oat flour with tapioca was the winning solution. You can absolutely opt to use other gluten free flours; however, you may find they aren’t as flexible and your crepes crack while cooking. Oat flour provides structure and a mild, nutty flavour to the crepes; it’s also rich in fibre, which aids in digestion and keeps you feeling full longer. If gluten is not an issue for you use spelt or all-purpose flour.
Tapioca Flour: Helps to bind the ingredients together and gives the crepes a chewy texture. Tapioca flour is gluten free and adds elasticity to the batter, preventing the crepes from cracking or falling apart. It also contributes to a light, airy texture. If you aren’t using a gluten free flour you can omit tapioca.
Cinnamon: Adds warmth, depth and an intoxicating aroma to the flavour profile of the crepes.
Salt: A pinch of salt balances the sweetness and enhances the flavours of the crepes.

How to Make Cottage Cheese Crepes

Follow these quick and simple instructions to make your high protein cottage cheese crepes in 20 minutes or less!

Prepare the Batter

Add all the ingredients to a small blender and blend until smooth and creamy. Let the batter rest for 5 minutes to allow the flours to hydrate and the air bubbles to settle.

Cook the Crepes

Heat a non-stick pan and grease it with non-stick spray over medium high heat. Pour the batter into the pan and rotate it to create a thin layer. Once you can move the crepe around, it is time to flip. Cook until both sides are lightly golden and cooked through.

How to Serve Crepes

Fold the crepes into triangles and garnish to your heart’s desire. Try topping your crepes with one of my famous and fabulous granolas, fresh berries or cherries. If you’re looking for more protein you could add a dollop of yogurt or fill with scrambled eggs for a savoury crepe. These crepes are versatile and can be served with a variety of toppings to suit your taste!

Tips for Making The Perfect Crepe

Use a good blender: Ensures the batter is smooth and lump-free. Check out this blender.
Let the batter rest: This allows the flour to hydrate, resulting in a better texture.
Medium-high heat: Ensures the crepes cook evenly without burning.
Thin, even layer: Rotate the pan quickly after pouring the batter to ensure a thin and even layer.

Why You’re Going to Love This Recipe

These High Protein Cottage Cheese Crepes are so easy to make and filled with nutrients to keep you satiated for hours! They are packed with protein, making them a perfect post-workout meal or a healthy breakfast option.

If you liked this recipe don’t forget to leave a comment below and rate it!

I would love to know how you served yours. Check out these other amazing high protein meals while you’re here!

High Protein French Toast

Chai Apple Spiced Pancakes

Pumpkin Spice Pancakes

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

High Protein Cottage Cheese Crepes

Course Breakfast

Cuisine Canadian

Prep Time 10

Cook Time 15

Total Time 25

Servings crepes

Calories 242kcal

Author Teri-Ann Carty

Equipment

nonstick pan, stovetop, blender

Ingredients

¼ cup protein powder
2 eggs
½ cup cottage cheese
½ ripe banana
½ tsp vanilla
2 tbsp oat flour
1 tbsp tapioca flour
½ tsp cinnamon
pinch of salt

Optional Garnish Ingredients

granola, fresh berries, cherries, high protein yogurt, hemp seeds and maple syrup

Instructions

Add all the ingredients to a small blender and blend until smooth and creamy.
Let the batter rest for 5 minutes.
Heat a non-stick pan and grease it with non stick spray over medium high heat.
Pour batter into pan and rotate it to create a thin layer of batter. Once you can move the crepe around, it is time to flip.
Fold crepes into triangles and garnish to your hearts desire.

Notes

Click here to find the perfect Granola to top this recipe with!

Click here to shop the Botanic protein powder I used in this recipe

Click here to get the best blender ever!

Nutrition

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Lemon Cheesecake Overnight Oats

Teri-Ann Carty — Mon, 08 Apr 2024 08:00:59 +0000

Home » high protein breakfast

Lemon Cheesecake Overnight Oats

Created by: Teri-Ann Carty

Make yourself a high protein breakfast that is effortless, ready when you are and packs a minimum of 20 grams of protein per serving. Gluten free, refined sugar free and ready when you are, this Lemon Cheesecake Overnight Oats recipe is the ideal meal for a busy morning.

This post may contain affiliate links

Protein breakfasts shouldn’t be a chore. I know for me finding new inventive ways to get your daily quota of protein can be a mind bender but I am here to help! These oats have over 20 grams of protein in them without the protein powder. The protein powder would take them to over 30 grams of protein easily! I know so many of you have an aversion to protein powders so if that is you, grab yourself a high protein Greek yogurt, use high protein soy milk or organic cottage cheese. Those 3 ingredients alone have heaps of protein. I am not a nutritionist but I do read labels and am a woman going through menopause so eating a high protein diet has become paramount for me. If you love lemon cheesecake, easy meals and high protein meals this breakfast option is for you!

Lemon Cheesecake Overnight Oats Ingredients

Banana: Provides natural sweetness and creamy texture.
Protein Powder (Optional): For an extra protein boost; the recipe is packed with protein even without it.
Chia Seeds: Adds texture, fibre, and omega-3 fatty acids.
Oats: The heart of overnight oats, providing fibre and helping you feel full longer.
Lemon Juice and Zest: Infuses the oats with a bright, zesty flavour reminiscent of cheesecake.
Vanilla: Adds depth and warmth to the flavours.
Cottage Cheese: A high-protein ingredient that contributes to the cheesecake-like texture. I love this one
Soy Milk: Chosen for its high protein content, enhancing the nutritional value of the oats.
Salt: Just a pinch to balance the sweetness.
Greek Yogurt: Topped for an extra creamy texture and protein boost. I used this one

What Are Overnight Oats?

Overnight oats are a no-cook method of making oatmeal. By soaking oats in milk (or water) overnight, you create a pudding-like porridge that’s perfect for busy mornings. This method not only saves time but also enhances the oats’ digestibility and nutritional availability.

How to Make This Lemon Cheesecake Overnight Oats Recipe

For a delightful twist on your morning routine, try making Lemon Cheesecake Overnight Oats by simply combining mashed banana, your choice of protein, oats, chia seeds, the zest and juice of half a lemon, cottage cheese, a pinch of salt, and soy milk in a ramekin. Ensure everything is mixed thoroughly to blend the flavors. Then, let this mixture sit in the refrigerator for at least two hours, allowing it to set and thicken up, capturing all the creamy textures and citrus notes reminiscent of a lemon cheesecake. When you’re ready to dive into this refreshing breakfast, top it off with a dollop of Greek yogurt and a sprinkle of fresh lemon zest for an extra zing, creating a perfect balance of tartness and sweetness to start your day.

Can You Make Substitutions to These Overnight Oats?

Absolutely! The main joy of an overnight oats recipe is its flexibility – it’s the first meal of the day so you have to start things off right. Don’t have soy milk? Use any other high-protein milk alternative you prefer. If you’re not a fan of cottage cheese, ricotta, additional Greek yogurt or any other plant based cream cheese can be used as a substitute. The aim is to keep the protein content high while catering to individual tastes and dietary needs. Read your labels and you’ll be golden!

How Long Do Overnight Oats Need to Soak?

Ideally, you want to soak your “overnight oats” overnight BUT that isn’t necessary. If you give them at least two hours you should be good. The best part about overnight oats recipes however is the fact that you can set it and forget it! Letting the mix sit overnight in the refrigerator does yield the best results because it gives everything more time to come together.

What Makes Overnight Oatmeal So Great

Overnight oatmeal is incredibly versatile, easy to make, and can be packed with nutrients, especially protein when using ingredients like Greek yogurt, cottage cheese, protein powder and soy milk. It’s a convenient, healthy option that can be customized to suit any taste, making breakfast both effortless and exciting. I love the fact that I can make a big batch of overnight oats and then dress them up however I see fit each morning or just grab a jar and go.

How Long Do Overnight Oats Last?

Properly stored in the refrigerator, overnight oats can last up to five days. This makes them an excellent option for meal prepping at the start of the week. You can have a quick and healthy breakfast every day of the week if you take care of business on Sunday evening! Experiment and get creative with your overnight ingredients. If you do happen to make a large batch and as the days go by the overnight oats become a bit dry you can help them out by rehydrating them with a little extra oat milk or water.

Check Out These Other Healthy Overnight Oats Recipes

If you loved this recipe and are curious about other oats recipe ideas check out these below:

Apple Pie Overnight Oats

Gluten-Free Carrot Cake Baked Oats

Strawberry Rhubarb Slow Cooker Oats

Looking for high protein options for breakfast? Check out these

Botanica Pumpkin Protein Granola

Protein French Toast

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Lemon Cheesecake Overnight Oats

Course Breakfast

Cuisine Canadian

Prep Time 15

Cook Time 2

Total Time 2 15

Servings

Calories 269kcal

Author Teri-Ann Carty

Equipment

large ramekin or bowl
measuring spoons and cups
spatula

Ingredients

½ banana mashed
½ scoop protein powder optional
2 tbsp chia seeds
½ cup oats
½ juice and zest of lemon
½ tsp vanilla
¼ cup cottage cheese
¾ cup soy milk
pinch of salt
½ cup Greek yogurt

US Customary - Metric

Instructions

Place mashed banana in ramekin with protein, oats, chia seeds, lemon juice, cottage cheese, salt and milk. Mix well and place in the fridge for a minimum of two hours to set.
Top with yogurt and lemon zest and enjoy.

Nutrition

The post Lemon Cheesecake Overnight Oats appeared first on Teri-Ann Carty.

Protein French Toast

Teri-Ann Carty — Mon, 22 Jan 2024 09:00:21 +0000

Home » high protein breakfast

Protein French Toast

Created by: Teri-Ann Carty

Indulge in a healthier, protein-enriched version of classic French toast. Made with protein powder and organic ingredients, this recipe boosts your morning with delicious flavors and essential nutrients. Perfect for a high-energy start to your day!

This post may contain affiliate links

Are you looking to add a protein punch to your breakfast routine? Protein French toast is your answer. If you’re like me then you’re always looking for ways to incorporate more protein into your meals without sacrificing flavour. This Protein French Toast recipe is sure to become a favourite as quick and a nutritious twist on a classic breakfast. This dish will have you feeling satisfied all morning and it’s the perfect way to enjoy something that often feels indulgent without the guilt!

Ingredients Needed For Protein French Toast

bread of choice: I went with a gluten free bread as that’s what is typical in my household but you can use any bread you’d like.
organic eggs: I love organic eggs and it’s always my first choice but please use whatever eggs you have on hand.
protein powder: I adore Botanica Health‘s line for its organic and mood-boosting qualities
cinnamon, vanilla, and a pinch of salt: for flavour of course, I don’t know what french toast would be complete without a sprinkle of cinnamon.
soy milk: I use soy milk because it’s high in protein, silky and has a very low flavour profile so it does not compete with the other ingredients of this recipe.

butter: optional but I used it for frying and honestly it’s my favorite when it comes to French Toast; you can of course omit it if you’d like to be dairy free or lower in fat.

Can You Make French Toast With Protein Powder?

That’s why we are here folks! It is possible! Incorporating protein powder into French toast batter is a game-changer. At first, I was skeptical but once I gave it a try I felt like I had the cheat code to enjoy french toast after a workout without the guilt! The two blend seamlessly, as the key is to choose a high-quality protein powder that complements the flavours of your toast; just adding health benefits and a satisfying texture.

What type of Protein Should I use?

I adore Botanica Health when it comes to protein. They never let me down. This protein powder has such a complimenting flavour to my French Toast, I love it in smoothies and I even drink it just as a shake with milk or water when I’m in a hurry. What I love best about using Botanica in my high protein French Toast is that it doesn’t clump with the egg so it creates the ideal batter for the bread slices! Click here to purchase the same Botanica Protein Powder that I used in this recipe.

Do I have to add protein powder?

While protein powder is the star of this recipe, it’s not mandatory. You can still enjoy a delightful French toast without it. For the sake of this recipe however, I do suggest it and will say that the measurements of other ingredients may differ as I’ve specifically chosen these ratios to compliment the fact that there is an additional dry ingredient in this recipe. The addition of protein is never a bad thing when it comes to a balanced meal so if you’ve never tried it I highly recommend it. However, for that extra protein punch, especially post-workout or for a more satiating meal, protein powder is a fantastic addition. Using a protein powder, like Botanicas, offers additional benefits like focus and stress management due to ingredients like Lion’s Mane and Rhodiola. Plus, it doesn’t add any extra sweetness, making it a versatile option.

What bread should I use for protein French toast?

The bread you choose can make a significant difference. You will want to go with one that holds up well in the batter and is not too competing in flavour. Go for whole-grain, multigrain, or gluten-free options to suit your dietary needs. Thicker slices like brioche or challah are excellent for a richer, more indulgent breakfast.

How to Make High Protein French Toast

Creating high-protein French toast involves a quick and easy swap of a few traditional ingredients and adding a scoop of protein powder. Then all you will want to do is prepare the batter by whisking together eggs, protein powder, cinnamon, vanilla, salt, and soy milk in a shallow bowl. Then heat a non-stick or cast iron pan with butter over medium heat. Dunk each bread slice in the batter and fry until golden brown on both sides. Serve your high protein French toast with your favourite toppings.

Why You’ll Love This Protein French Toast

Aside from the fact that you’ve just doubled or tripled the amount of protein in French Toast, another good reason to love this recipe is because it is darn right delicious! It’s a guilt-free, protein-rich start to your day that excludes guilt. Whether you’re a fitness enthusiast or just looking to add more protein to your diet, this French toast variation is sure to please. Not to mention you’ll love it for its ease of preparation and how beautifully it plates! Upping your protein intake is rarely a bad thing as it will keep you fuller for longer, making it perfect for busy mornings.

What To Serve With Protein French Toast

This dish pairs wonderfully with a variety of sides. For a balanced meal, consider serving it with a side of fruit salad, a handful of nuts for extra crunch, or a smoothie to wash it down. A drizzle of maple syrup will always be a necessary yes in my books. You could even consider a sprinkle of powdered sugar or a dollop of Greek yogurt and granola. In fact, granola on everything! For an extra protein kick, consider adding a scoop of nut butter.

Expert tips to make the best protein French toast

A few tips to share with you that I’ve noticed help my french toast cooking are:

Whisk Thoroughly: Ensure your batter is well-mixed to evenly distribute the protein powder. Clumps are a no-go over here!
Medium Heat Mastery: Cook your French toast over medium heat for an even, golden-brown crust without burning. Don’t flip too soon, this gives the egg batter time to properly cook before your sides are too dark!
Even Soaking: Ensure each bread slice is evenly soaked in the batter for consistent cooking and flavour. Don’t let it sit in there for too long or you run the risk of your bread falling apart.
Non-Stick or Cast Iron: Use the right pan for the best results. Non-stick pans are great for easy flipping, while cast iron pans provide a perfectly crisp exterior and go very nicely with a bit of butter.
Choose the Right Bread: Opt for thick, sturdy slices that can hold up the batter without getting soggy.
Quality Protein Powder: Select a protein powder that suits your dietary preferences and blends well with other ingredients. Like Botanica, as mentioned above.

Now that you know all about making this fantastic Protein French Toast, it’s time to get cooking! Enjoy this hearty, healthy, and utterly delicious breakfast that will keep you energized throughout the day.

Other High Protein Recipes

If you liked this recipe and are in the mood for more high protein recipes, make sure you try out my high protein rice crispy snacks.

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

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Protein French Toast

Over Christmas, I was trying to figure out how to add more protein to my French Toast when I came up with the idea to add my favourite protein powder to the batter. I was a little worried it would sacrifice taste but so pleasantly surprised that it tasted unbelievably amazing and didn't taste like protein powder at all!

Course Breakfast

Cuisine Canadian

Prep Time 15

Cook Time 15

Total Time 30

Servings

Calories 283kcal

Author Teri-Ann Carty

Equipment

pan, stove
bowl

Ingredients

4 slices bread of choice
2 organic eggs
1 scoop protein powder I used Botanica
1 tsp cinnamon
1 tsp vanilla
pinch of salt
¾ cup soy milk
2-4 tbsp butter for frying bread optional

US Customary - Metric

Instructions

Add batter ingredients to a shallow bowl. Whisk ingredients until well combined.
Heat a non-stick or cast iron pan over medium high heat and add butter.
Dunk bread generously on both sides.
Carefully place bread in hot pan. Fry until golden brown on both sides.
Serve with toppings of your choice!

Notes

There will be leftover batter. You can make more french toast OR scramble the leftover egg and protein mix and serve it alongside your toast.

Nutrition

The post Protein French Toast appeared first on Teri-Ann Carty.

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