oil free Archives - Teri-Ann Carty

Banana Date Bliss Balls

Teri-Ann Carty — Wed, 04 Mar 2026 09:00:46 +0000

Home » oil free

Banana Date Bliss Balls

Created by: Teri-Ann Carty

Stop staring at those ripe bananas and make these Banana Date Bliss Balls instead! They are the ultimate refined sugar free and plant protein fuel, packed with Medjool dates, pecans, and tahini. Whether you need a post-meal pick-me-up, a healthy lunchbox addition, or an energizing snack post workout, these raw energy balls are rich in fiber, and ready in under 30 minutes.

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Banana Date Bliss Balls (Refined Sugar Free & Rich in Fiber)

There are recipes that are planned… and then there are recipes that just happen.

I had just gotten home from brunch on a Sunday afternoon and was staring at two very ripe bananas sitting on my counter. I had three options running through my mind. Banana bread to soothe myself after the gold medal men’s hockey match. Muffins instead of bread. Or… something else entirely… soon as option three came to me, the first two ideas were out the window. I peeled myself off the couch, walked into the kitchen, and let my brain take the wheel. I can’t quite describe the magic that happened next, but in under 30 minutes, I had created quite possibly the easiest, tastiest, refined sugar free treat I’ve ever made!

I was sad about the game, but I absolutely won with these bliss balls. I was literally eating the dough straight from the food processor before rolling it… It’s that good. At first bite, you’d have no idea how good for you these little balls actually are. And for those protein powder haters, it’s your lucky recipe because there is no protein powder in these energy balls. Sooooo many of you ask for alternatives to protein powder because of that weird aftertaste some brands have, and today, I am delivering. These are pure, whole-food fuel in all their glory. You’re welcome!

What are Bliss Balls?

Think of bliss balls as exactly as they sound, a little ball of bliss! They’re basically a bite-sized, “no-bake” snack designed to give you a quick hit of energy without the dreaded blood sugar crash. Often called energy balls or power balls, these little gems are essentially a bunch of raw ingredients processed together into a little energy ball that relies on the natural stickiness of fruit and the healthy fats of seeds or nuts to create a truffle-like texture.

Unlike many packaged snacks, homemade bliss balls are free from refined sugar and unnecessary fillers. They rely on ingredients like medjool dates, nuts, seeds, and nut butters to create natural sweetness, structure, and staying power. They’re simple. They’re portable. They’re endlessly adaptable… and when done well? They truly taste like bliss!

What You’ll Need to Make These Easy Banana Date Bliss Balls

In this date bliss balls recipe, every item is there to provide either structure, flavour, or a massive nutritional hit. I’ve included a few substitions incase you’re missing an ingredient or two.

Raw Pecans: Pecans create the base texture. When processed, they become slightly buttery and help the mixture bind together naturally. Use any nut you’d like, almonds, cashews, and walnuts all work perfectly here.
Unsweetened Coconut: Adds structure and subtle sweetness while increasing fiber content. It also prevents the balls from becoming overly dense.
Ripe Banana: Our secret weapon for moisture. They make the balls naturally sweetened, and also, it’s just the perfect flavour combo when paired with the dates.
Medjool Dates: These are the “glue” of the recipe. They are nature’s candy and provide chewiness, sweetness, and help everything stick together.
Hemp Seeds: I’m obsessed with adding these for a plant-based protein boost and Omega-3s. You could also use chia seeds instead, but you may want to adjust the amount.
Cacao Nibs: For that crunch! It gives you the chocolate vibe without the added sugar.
Tahini: Acts as a binder while adding richness. It gives these date bliss balls their creamy backbone.
Cinnamon, Salt & Vanilla: These bring the warmth and make these bliss balls taste sweeter without any need for sugar. Don’t skip the salt!! It really enhances the flavours of all the ingredients.

How To Make Banana Date Bliss Balls

These balls are so easy to make! The hardest part will be not eating all the dough before you roll!!

Add everything to the food processor

Throw in everything. Yes, everything, into your food processor and pulse. Once you’ve broken everything up, start to process. You’re looking for the mixture to transform from individual bits into a cohesive dough. Look for the dough to start pulling away from the sides and forming a ball around the blade. That’s when you know the oils from the nuts and the moisture from the dates have fully bonded. Don’t forget to scrape down the sides of your processors to ensure everything is blended together.

Shape the bliss balls

Use a cookie scoop or spoon to measure them out. This keeps them uniform and makes the process way less messy. Roll the dough between your palms. It should feel slightly tacky but shouldn’t stick to your hands like glue. If it’s too wet, add a tablespoon more of coconut.

The hard part… Let them chill!

Now, I know this part isn’t easy (hello, I ate nearly a quarter of the dough before they ever became balls!) Place them on a parchment-lined sheet and put them in the freezer. This is the “set” phase. It prevents them from sticking together once you move them to a container. Once you’ve given them some time to harden, you can transfer them to an airtight container and continue to store them in the freezer or fridge.

Bliss Balls Variations

I love an easy bliss balls recipe that you can tweak based on what’s in your pantry. Here are a few ways to switch up the ingredients without losing their integrity!

The Nut Swap: If pecans aren’t your thing, walnuts or almonds work beautifully here.
Nut Butter: If you aren’t a fan of tahini (though I highly recommend giving it a chance!), feel free to swap it for any nut butter. Here are a few recipes to check out.
Superseed Style: Want more crunch? Roll the finished balls in extra hemp seeds or chia seeds for a “jewelled” look.
The Chocolate Version: If you’re feeling extra decadent, dip half the ball in melted dark chocolate.

How to Store Bliss Balls

Storing them in the freezer means they are a little “less” accessible, and you will MAYBE not devour them asap. I’m not sure what it is. I have a little more willpower when something is in the freezer, but I want to enjoy it at room temperature! It’s one of those little tricks to keep your self control. Also, I’m only one person in my household, which means that they will keep much better if I keep them in the freezer. You can store them for up to three months. When the craving hits, just pull one out and give it about 5 minutes to de-thaw. If you have a house full of people, you can keep them in a container in the fridge. They are perfectly safe and delicious at room temperature, too, making them a great, easy date bliss balls option for road trips or office snacks.

Why You’ll Fall in Love With These Bliss Balls!

Let me put this simply: if you like snacks that are tasty, you’re going to love these! There is nothing better (in my opinion) than a snack that is good for you, easy to make and tastes incredible. These bliss balls are not only gluten free, dairy free, plant based and high in fiber – they are also refined sugar free, high in protein and packed with nutritional value.

Bliss Ball FAQs

What if my mixture is too dry? This usually means your dates are dry. Add a teaspoon of warm water or process longer. The friction helps soften everything.

What if my dates are dry and hard? Soak them in warm water for 10 minutes before blending. Drain thoroughly before adding to the processor.

Can I use a blender instead? A high-powered blender can work, but you’ll need to scrape down the sides more frequently. A food processor is best if you have one.

Why aren’t my balls holding together? Keep processing. It takes time for the oils in the nuts and tahini to release.

Are energy balls healthy? Yes, when made with whole-food ingredients like dates, nuts, and seeds. They’re rich in fiber and help stabilize blood sugar.

Can you freeze date balls? Yes! In fact, I prefer them from the freezer. It gives them a slightly chewier, fudge-like consistency that is just *chefs kiss* perfection!

What type of dates work best? Medjool dates are ideal because they’re soft and naturally sweet.

Did you make this recipe?

I would love to know how yours turned out and how long they lasted before getting eaten up! Leave a comment and review below. Try these other delicious energy ball recipes next:

Peanut Butter Balls

Gingerbread Cookie Balls

Cacao Energy Balls

Superfood Energy Balls

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Banana Date Bliss Balls

Course Dessert, Snack

Cuisine Canadian

Prep Time 15

Total Time 15

Servings balls

Calories 181kcal

Author Teri-Ann Carty

Equipment

Ingredients

1 cup raw pecans
½ cup unsweetened coconut
1 ripe banana
5 dates pit removed
¼ cup hemp seeds
¼ cup cacao nibs
1 tsp cinnamon
½ tsp salt
½ cup tahini*
1 tsp vanilla

US Customary - Metric

Instructions

Add everything to a food processor and process until everything is well combined and the dough sticks together.
Use a cookie scoop to measure out balls.
Roll the dough in your hands to form a ball.
Place on a parchment lined cookie sheet.
Place them in the freezer to harden before transferring them to a container with a lid. This will prevent them from sticking to one another.*
You can store them in the freezer. Allow 5 minutes to de-thaw before enjoying.

Notes

You can swap the tahini for your favourite nut butter.
Store at room temperature if going to eat quickly, otherwise in the fridge or freezer for longer keep time.

Nutrition

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Almond Butter

Teri-Ann Carty — Fri, 14 Nov 2025 09:00:20 +0000

Home » oil free

Almond Butter

Created by: Teri-Ann Carty

There’s something so grounding about making your own homemade Almond Butter; all it takes is a little patience! Roasted almonds, a touch of salt, and a strong food processor. This easy almond butter recipe creates a smooth, creamy spread that’s perfect for toast, oatmeal, baking, or spoonfuls straight from the jar. Once you make it yourself, you’ll never go back to store-bought.

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Almond Butter Recipe (Homemade, Smooth, and Delicious)

This easy 1-ingredient nut butter (2 if you count the salt) is so delicious, you will wonder why you’ve been wasting your hard-earned money on store-bought this entire time. I hate to say it, but store-bought has nothing on this smooth, runny almond butter. Ever bring a store-bought one home, and it’s super hard to mix? Oil at the top and stiff, dry almond butter on the bottom? Yeah, me too, and I can guarantee you that this is not that!

I have been making my own nut and seed butters for a while now. When I started, I realized how much tastier and cost-effective it is. I love buying my nuts and seeds in bulk so I get way more bang for my buck. Food costs are at an all-time high, and when I look at the cost of certain products, I just can’t do it. Bonus points because making your own makes you feel like a champ!

The best tip I have for nut and seed butter is to process the nuts while they are still hot. The oils will break down quicker than a cold nut. Trust me on this, and just be careful when you are handling the baking tray. If you don’t believe that you can make your own nut butter, go to my Instagram and watch the reel to see how it literally pours out of the food processor. No oil, just nuts and salt.

What Is Almond Butter?

At its core, almond butter is simply roasted almonds blended into a smooth, creamy paste. Packed with protein and healthy fats, almond butter is a great option for smoothies, toast, making your own granola bars and more. It is truly a kitchen staple and actually healthier than peanut butter. Unlike store-bought almond butter, homemade versions don’t rely on added oils or preservatives. You control everything, from the roast level of your nuts to the texture and salt balance.

Ingredients to Make The Best Homemade Almond Butter

This simple almond butter recipe requires just two ingredients, but each plays an essential role in achieving the best flavour and texture.

Raw almonds: Start with whole, unsalted almonds. When roasted, they release their natural oils, allowing you to make creamy almond butter without adding anything else. Raw almonds also give you control over the depth of toasty flavour.
Salt: A small amount of sea salt goes a long way and enhances the almond’s natural sweetness and rounds out the flavour beautifully. It’s optional, you’d be surprised at the difference it makes.

How to Make Homemade Almond Butter

Learning how to make almond butter at home is simple, and you’ll be questioning why you haven’t been doing it all along!

Roast the Almonds

Preheat your oven to 350°F (175°C). Spread the almonds evenly on a baking sheet and roast for 15–20 minutes, stirring halfway through. You’ll know they’re ready when they turn golden and release a warm, nutty aroma. Roasting helps draw out the oils that make the butter silky smooth.

Process the Almonds

Carefully transfer the warm almonds to your food processor. Start by blending, and let the machine work its magic. At first, the almonds will crumble, then clump, and eventually start to release their natural oils.

Keep Blending

This stage requires a little patience. The transformation happens in stages: from meal to paste, then to smooth, pourable almond nut butter. Stop to scrape down the sides occasionally, and continue blending for 7–10 minutes until it becomes creamy and glossy.

Add Salt

Once the texture is silky and smooth, add the salt and process for another 30 seconds. Taste and adjust as needed.

Store and Enjoy

Transfer your homemade almond butter to a clean mason jar. Store it in your pantry for up to one month; if it lasts that long!

How to Enjoy Almond Butter

Once you have a jar of homemade almond butter, the possibilities are endless. Spread it over sourdough toast and top with sliced bananas or fresh berries, or stir it into oatmeal and yogurt for a creamy, protein-rich boost. It also works beautifully as a base for recipes with almond butter, like smoothies, energy bites, or cookies, and adds an indulgent, nutty touch when drizzled over banana bread or pancakes. For something extra special, whisk it with a bit of maple syrup and warm water to create a quick vegan caramel sauce.

Tips to Make Homemade Almond Butter

Making almond butter from scratch is simple, but a few small adjustments can make all the difference:

Be patient: Almonds take time to release their oils. Keep the processor running and trust the process!
Use warm almonds: Processing warm nuts (out of the oven) helps release oils faster and creates a smoother texture.
Avoid over-roasting: Deeply roasted almonds can taste bitter. Watch closely toward the end.
Choose a strong food processor: A high-powered machine ensures your creamy almond butter turns out smooth and glossy. This is mine, I’m obsessed!!
Don’t skip the salt: Even a small pinch enhances the natural sweetness and flavour.
Try variations: Add cinnamon, vanilla, or a drizzle of maple syrup for a hint of warmth and sweetness.

Why You’ll Love This Recipe

You’re going to love this homemade almond butter recipe for so many reasons! Hello, no more store-bought almond butter with a bunch of ingredients you don’t need! Making your own nut butter is rewarding, easy and honestly more healthy. Knowing what goes into your food is half the battle of eating better. All you need is two ingredients (or one if you’re skipping the salt, which I don’t recommend!) and a little bit of time… oh and a strong food processor. Homemade almond butter has a freshness that’s impossible to replicate. It’s smooth, rich, and full of roasted almond flavour. Once you make it, you’ll never look at store-bought almond butter the same way again.

Almond Butter FAQ

Is almond butter healthy? Yes! Almond butter is rich in protein, fibre, vitamin E, and healthy fats that support heart health and energy.

Do I need oil to make almond butter? No, roasting the almonds helps release their natural oils, giving you a perfectly creamy result.

Can I use raw almonds instead of roasted? You can, but the flavour will be milder, and the butter won’t be quite as smooth. Roasting enhances the texture and brings out the almond’s natural sweetness.

How do I fix almond butter that’s too thick? If it feels dry, keep blending! Warm almonds and extra time usually solve the problem. You can also add a small drizzle of warm water or neutral oil if needed.

Can I make flavoured almond butter? Absolutely. Try adding cinnamon, cocoa powder, vanilla extract, or maple syrup for a naturally sweet twist.

Did you make this recipe?

If you made this homemade almond butter, I’d love to know how you’re using it! Leave a rating and review below, and then try these other recipes:

Brown Butter Pecan Granola

18 Healthy Granola Recipes

Buckwheat Breakfast

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Almond Butter

Course Dips & Spreads

Cuisine Canadian

Prep Time 20

Cook Time 20

Total Time 40

Servings cups

Calories 1159kcal

Author Teri-Ann Carty

Equipment

food processor
oven, rubber spatula

Ingredients

3½ cups raw almonds
½ tsp salt

US Customary - Metric

Instructions

Preheat oven to 350d.
Spread almonds onto a baking sheet.
Bake almonds for 15-20 minutes until they start to brown and become fragrant.
Carefully add nuts to a food processor.
Turn on the processor and blend for 2-3 minutes. Scrape down the sides and then continue blending. This process should take 7-10 minutes, depending on the strength of your food processor.
Add salt and process until the nut butter is very smooth and creamy.
Transfer to a mason jar. Keep in the pantry for up to 1 month.

Notes

Adding salt isn't mandatory, but it makes this nut butter next-level delicious. Please add the salt.

Nutrition

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Macadamia Nut Butter

Teri-Ann Carty — Wed, 09 Jul 2025 08:00:15 +0000

Home » oil free

Macadamia Nut Butter

Created by: Teri-Ann Carty

This 2-ingredient Homemade Macadamia Nut Butter recipe is silky smooth, naturally sweet, and full of rich macadamia flavour. Learn how to make your own nut butter with nothing but a baking tray and a food processor. Great for toast, granola, smoothies, and more!

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Homemade Macadamia Nut Butter Recipe

What if I told you that you never have to buy nut butter again? I know that sounds like a wild concept, but it’s actually possible. You might be surprised to know that making your own nut butter at home is so much better and easier than grabbing store bought. All you need is a good food processor and some bulk nuts! I find store bought nut butters so annoying, as I am always fighting with the oil that usually rises to the top and never truly blends in with all the good stuff at the bottom of the jar. It’s a mess half the time, and I’m not here for it anymore. I am on a mission to make all my nut and seed butters from scratch, and this macadamia nut butter is an absolute DREAM. These creamy nuts take no time to process, and the result is a velvety smooth texture you’re gonna want to put on everything. Including my strawberry shortcake granola!

If you’ve never tried making your own macadamia nut butter, you are in for a treat. This recipe is incredibly simple, unbelievably creamy, and made with just two ingredients. Whether you’re spreading it on toast, swirling it into oatmeal, or eating it straight from the jar (no shame), this macadamia butter is the ultimate kitchen staple for food lovers!

Is Macadamia Nut Butter Healthy?

Yes—macadamia nut butter is not only delicious, it’s also loaded with nutritional benefits. Macadamias are rich in monounsaturated fats, which support heart health and help keep you feeling full. They also contain antioxidants, fibre, and essential minerals like manganese and magnesium. Unlike many store-bought nut butters, this simple macadamia nut butter recipe contains no added oils, sugars, or preservatives.

Homemade Macadamia Nut Butter Ingredients

Raw macadamia nuts: Rich, buttery, and naturally oily, they blend into a creamy butter with no need for extra oil. You could stick with this as your only ingredient for this butter, and it would be pure bliss.
Sea salt: Optional, but adds a beautiful depth and enhances the nutty flavour.

How to Make Macadamia Nut Butter

Make this nut butter in a few simple steps!

Roast the nuts

Preheat your oven to 350°F. Spread raw macadamia nuts in a single layer on a baking sheet. Roast for 15 minutes until lightly golden and fragrant.

Blend while hot

Transfer the warm nuts to a food processor. Process on high, scraping down the sides as needed, until smooth and creamy. This can take anywhere from 2 to 5 minutes, depending on your machine.

Add salt and finish

Add a pinch of sea salt, blend again, and taste. Pour the butter into a jar while still warm and liquid. Let cool to room temperature before sealing.

Ways to Use Macadamia Nut Butter

Is there a wrong way to use nut butter? My goodness, I am currently obsessed with this Macadamia butter because it goes so well with everything! I most recently used it in my newest granola recipe, which is a strawberry shortcake granola that you will absolutely adore. You could slather it on toast with a drizzle of honey, stir it into yogurt or oatmeal or use it in a smoothie. Try drizzling some on pancakes, use it as the base of a sauce or salad dressing, and basically just use it however you might ordinarily use peanut butter or any other nut butter!

How to Store Macadamia Butter

Store your macadamia butter in an airtight container (like a mason jar) at room temperature for up to 2 weeks. For longer storage, keep it in the fridge—just note that it will firm up when chilled. To keep it runny, let it come to room temperature before using, or give it a gentle stir.

Why You’ll Love This Recipe

The process is just too easy not to do! Once you start making your own nut butters, I promise that you will want to make all the nuts and seeds you can think of! Making something homemade that is normally store bought just feels good, there is a sense of liberation in making things that are sold in stores! You only need two ingredients, 20 minutes and nothing more! You also gain bragging rights when you share it with others, “Yes, I made it myself!” always feels good.

Homemade Macadamia Nut Butter FAQ

Can I use roasted macadamia nuts instead of raw? Yes, but start with unsalted roasted macadamias and reduce the roasting time to 5–10 minutes or skip entirely if already golden.

Why is my macadamia nut butter not smooth? Keep blending—sometimes it just takes time. Scrape the sides often and be patient with the process.

How do I fix oily or dry nut butter? If too oily, stir before using or chill slightly. If too dry, try adding a teaspoon of neutral oil while blending.

Does macadamia nut butter need to be refrigerated? Not necessarily. If using within 1–2 weeks, a cool pantry is fine. For longer storage, refrigerate.

Can I use salted macadamia nuts? You can, just skip adding extra salt.

Did you make this nut butter?

Don’t forget to leave a rating and review below. Try these other nut butter recipes next!

Pecan Almond Cashew Butter

Pistachio Butter

Cookie Butter

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Macadamia Nut Butter

Course Dips & Spreads

Cuisine Canadian

Prep Time 5

Cook Time 15

Total Time 20

Servings cups

Calories 1443kcal

Author Teri-Ann Carty

Equipment

oven
food processor

Ingredients

3 cups raw macadamia nuts
¼-½ tsp sea salt

US Customary - Metric

Instructions

Preheat oven to 350 degrees.
Spread nuts onto a baking sheet and bake for 15 minutes.
Add hot nuts to a food processor and process until smooth, scraping down sides as needed.
Add salt to taste and process again.
Pour into a small mason jar and store in a cool, dry place for up to 2 weeks.*

Notes

It will last longer in the fridge, but it will also stiffen up. I prefer mine runny, so I store it in my pantry!

Nutrition

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High Protein Tortilla Quiche

Teri-Ann Carty — Wed, 07 May 2025 08:00:31 +0000

Home » oil free

High Protein Tortilla Quiche

Created by: Teri-Ann Carty

The ideal recipe for Mother's Day brunch, my Healthy High Protein Tortilla Quiche! Made with cottage cheese, kale, eggs, and a crispy tortilla crust, this gluten-free friendly dish is perfect for meal prep, post-workout refuelling, or your next weekend brunch. It’s simple, customizable, and seriously satisfying.

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Healthy High Protein Tortilla Quiche

I don’t know who needs to hear this, but QUICHE IS DELICIOUS! Do you remember being a kid and not loving quiche? SAME and I honestly don’t know why, it’s scrambled eggs, it’s pie, it’s delicious. It’s literally all the things of my brunch dreams, and this recipe here – IDEAL for Mother’s Day! The recipe can easily feed four people and would be delicious alongside fun appetizers or complementary dishes. I have made this recipe or variations of it a dozen times, and I’m so excited to finally be sharing it with you all. There are a million and one ways to make quiche, and I love this variation by Drizzle & Dip.

Quick and Easy Quiche Recipe

If you’re looking for a recipe that is versatile, quick to make and high protein – this is it! I honestly can’t get enough of adaptable recipes. I mean, isn’t that the best thing about cooking? This recipe can clean out a fridge for those last-minute dinner or brunch ideas. Eggs for dinner are always a good idea in my books! Over the past few months, I’ve been getting adjusted to cooking for 1, and if I am being honest, I LOVE it. Having leftovers is one of my favourite things, and now every meal I make turns into the perfect meal prep scenario. I did a juice fast a few weeks back, and this was my first solid meal once the cleanse ended. It slices up perfectly, giving me 4 generous portions for 4 different meals! It reheats wonderfully in a microwave for 1 minute.

What is Quiche?

Quiche is a classic French dish made with a savoury custard of eggs and milk or cream, often baked in a pastry crust and filled with vegetables, cheese, or meat. It’s traditionally rich, buttery, and indulgent. I decided to create a lighter, protein-packed version that fits beautifully into a nourishing lifestyle. Enter: the tortilla quiche, my no-fuss, no-crust solution for busy mornings and protein lovers alike!

Ingredients Needed For High Protein Quiche

This healthy quiche is packed with protein, texture, and flavor. Here are the ingredients you will need:

Tortilla: This is the shortcut you didn’t know you needed. Instead of rolling out a pastry crust, use a store-bought whole grain or gluten-free tortilla to form the perfect quiche base. It crisps up beautifully in the oven and holds everything together like a dream.
Eggs: No quiche is complete without eggs. They form the structure of the filling, providing complete protein and a silky, rich texture. Whisked with cottage cheese, they turn light and fluffy.
Cottage Cheese: This might be the secret ingredient that sets this high protein quiche apart. It adds an irresistible creaminess while boosting protein content. Plus, it melts into the eggs to create that luscious, custard-like consistency—no heavy cream needed.
Cherry Tomatoes: Fresh cherry tomatoes cut through the richness and offer a touch of acidity. I slice them in half so their juices burst just slightly as they bake, adding brightness to every bite.
Cooked Salmon: A bit unconventional for quiche, but truly delicious. I love using leftover roasted salmon for this—it’s tender, savory, and filled with heart-healthy omega-3 fatty acids. Chicken, turkey bacon, or even ground beef would also work here. If you want to make this vegetarian, just skip the added protein.
Kale or Spinach: Leafy greens add both color and nutrients. I often use kale, but baby spinach or even arugula are great options. Whether sautéed or raw, they wilt into the filling and add that earthy balance I love.
Mozzarella Cheese: A little goes a long way. I sprinkle shredded mozzarella on top for that golden, melty finish. It’s classic and comforting, and if you’re feeling fancy, goat cheese or feta work too.

How to Make High Protein Quiche

This tortilla quiche bake is quick, mess-free, and perfect for a weekday meal prep or a weekend brunch spread. Here’s how to bring it together:

Preheat your oven to 375°F

Make sure your rack is in the center. This will help the quiche cook evenly without burning the edges.

Line your skillet or pie plate with a tortilla

I use an 8″ cast iron skillet, but a ceramic pie dish works well too. Tuck the tortilla into the pan so it forms a shell around the edges—it should sit flat on the bottom and slope up the sides slightly.

Whisk together the eggs and cottage cheese

Mix until the mixture is light and creamy. Season with sea salt and cracked pepper to taste. This blend gives the quiche its rich, custard-like texture without the need for cream.

Fold in your fillings

Stir in chopped kale or spinach, sliced cherry tomatoes, and your cooked salmon (or whatever protein you’re using). The mixture will be thick, but that’s what helps the quiche set nicely.

Pour the mixture into the tortilla shell

Spread it out evenly. Sprinkle the top with shredded mozzarella or your cheese of choice.

Bake for 20 to 22 minutes

Bake until the center is set and the edges of the tortilla are golden and crisp. To check for doneness, gently jiggle the pan—the center should be firm and not wobbly. Broil for 2 minutes to get that perfectly browned cheese top. Watch closely so it doesn’t burn. Then let the quiche rest for 5–10 minutes before slicing into quarters.

Why Make Breakfast Tortilla Quiche Bake

This easy high protein quiche comes together in one pan, and I love that! With minimal clean up, minimal prep and maximum flavor. It’s the perfect recipe to share with friends, and it’s perfect for meal prep. It tastes just as good warm as it does cold, which is also a major plus. This high protein breakfast is what I call a back-pocket recipe. It’s easy, versatile, and loaded with flavor. The best part? No rolling dough or pre-baking a crust. A tortilla lines the pan instead, acting as the perfect golden wrapper for creamy cottage cheese, leafy greens, and your choice of protein. This is breakfast made simple. It’s also wildly easy to customize, making it a banger for cleaning out the fridge and experimenting.

Tips and Tricks for Making the Best Tortilla Quiche Bake

Don’t skip the broil—it adds that irresistible golden top.
Use a good-quality tortilla that won’t get soggy.
Add a splash of hot sauce to the egg mixture if you like a kick.
Let it cool slightly before slicing to make clean cuts.

What to Serve With This Quiche

Quiche is amazing all by itself. It truly is a whole meal, and it doesn’t need anything else, which is why I love serving it up when I’m a little on the lazy side or have a busy week and want to prep the perfect lunch. This recipe is super versatile, and it pairs well with all sorts of things if you’re looking to feed a crowd. Try serving it with a simple leafy green salad dressed in lemon vinaigrette for a refreshing contrast. Roasted sweet potatoes or a breakfast hash round out the meal with heartiness. You can also go light with fresh fruit and a spoonful of Greek yogurt. And of course, no breakfast quiche recipe is complete without your favorite warm beverage—tea or coffee, dealer’s choice.

How to Store Leftover Quiche

Leftover tortilla quiche bake keeps really well and makes weekday mornings effortless. Once cooled, wrap the quiche tightly in foil or store in an airtight container to maintain freshness. In the fridge, it will last up to four days. To store longer, slice the quiche into wedges and place parchment between layers before freezing. This high protein quiche freezes well for up to two months!

Best Way to Reheat Quiche

Reheating this cottage cheese quiche is easy and convenient. The best method is to use the oven—just bake at 350°F for about 10 minutes until warmed through. This also ensures your golden top gets its texture back. If you’re only heating a slice, a toaster oven works great and keeps the tortilla crust crisp. You can use the microwave in a pinch, though it may soften the crust slightly. However you reheat it, this healthy breakfast quiche stays flavorful and satisfying.

Healthy Quiche Frequently Asked Questions

What is the Difference Between a Quiche and a Frittata? A quiche is baked in a crust (or tortilla, in this case) and usually includes dairy like milk or cottage cheese. A frittata skips the crust and is often cooked stovetop before being finished in the oven. Both are delicious; it just depends on your mood (and your dishware).

What Vegetables Go Well With Cottage Cheese Quiche? Try bell peppers, onions, spinach, mushrooms, or even leftover roasted veggies. Almost anything goes. You can truly make a quiche with whatever you’ve got leftover in your fridge!

How Do You Ensure the Quiche is Cooked Evenly? Make sure your oven is fully preheated and don’t overload the quiche with wet ingredients. Bake until the center is no longer wobbly and a knife inserted comes out clean.

Can Cottage Cheese Quiche Be Frozen? Absolutely. Let it cool completely, slice it, and freeze the portions with parchment in between to prevent sticking.

Can Cottage Cheese Quiche Be Made in Advance? Yes! Make it a day ahead and store it in the fridge. Just reheat before serving.

Is This Quiche Gluten-Free? Yes, if you use a certified gluten-free tortilla. The rest of the ingredients are naturally gluten-free.

Why You’ll Love This Quiche Recipe

This healthy quiche recipe hits all the right notes for flavor, nutrition, and simplicity. The cottage cheese and eggs make it naturally high in protein, perfect for those focusing on balanced eating. It’s also gluten-free when you use a gluten-free tortilla, making it great for celiac-friendly diets. Make this wonderful meal ahead of time to meal prep or if you’re planning on hosting – all you need to do is warm it up and enjoy! The best part? Its totally customizable which means you can consider this recipe as a base to let your imagination run wild or follow it ingredient by ingredient. One pan, one tortilla, and one delicious way to start your day!

Other High Protein Breakfast Options

Buckwheat Breakfast

Blueberry Croissant Baked Protein Oats

High Protein Cottage Cheese Crepes

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Healthy High Protein Tortilla Egg Quiche (with cottage cheese!)

Course Breakfast, Brunch

Cuisine Canadian

Prep Time 10

Cook Time 20

Total Time 30

Servings servings

Calories 222kcal

Author Teri-Ann Carty

Equipment

8" cast iron skillet or pie plate
whisk and oven

Ingredients

1 tortilla
4 eggs
½ cup cottage cheese
1 cup cherry tomatoes sliced
1 salmon filet precooked and broken into smaller pieces*
1 cup kale roughly chopped, or any leafy green like arugula or spinach
½ cup shredded mozzarella*
sea salt and cracked pepper to taste

US Customary - Metric

Instructions

Preheat oven to 375.
Tuck tortilla into cast iron (or pie plate).
Crack eggs into a bowl with cottage cheese. Whisk to combine and season with salt and pepper.
Stir in remaining ingredients except for cheese and pour into the tortilla.
Season again with salt and pepper.
Top with mozzarella.
Bake for 20 minutes or until no longer jiggly. Broil for 2 minutes to brown cheese. Wait for it to cool slightly and slice into quarters. Serve with a side salad.

Notes

*I’ve made this with precooked chicken, turkey bacon, and ground beef. All the protein works, so swap it out for what you fancy!
*I have used feta, goat cheese and even cheddar in this quiche. All very delicious!

Nutrition

The post High Protein Tortilla Quiche appeared first on Teri-Ann Carty.

Pecan Chickpea Blondies

Teri-Ann Carty — Fri, 02 May 2025 08:00:13 +0000

Home » oil free

Pecan Chickpea Blondies

Created by: Teri-Ann Carty

If you're looking for a treat that ticks all the right boxes, this Pecan Chickpea Blondie recipe is exactly what you need. This chewy, protein-packed dessert doesn’t taste “healthy,” but it sure is. They're soft, sweet, and full of nutty flavour with a hidden boost of chickpeas and maple syrup. Perfect for snack time or dessert, this recipe is about to become a new favourite!

This post may contain affiliate links

Pecan Chickpea Blondies (Gluten-Free & Plant Based)

Is anyone else sick of hearing how much protein they need to eat in one day? Maybe it’s just me, but the word protein is EVERYWHERE. Okay, I’m not innocent in this matter, I may be searching for protein recipes and now my lovely little algorithm is like “you want protein? YOU’VE GOT IT” and maybe that’s whats happening for you too; because let’s be real here, I’ve been throwing protein recipes at you left, right and center. My website has to be overflowing, but there is a good reason… y’all LOVE THEM and so do I! Protein is definitely a buzzword right now, but maybe it’s because we are all waking up to just how important it truly is. Do you get enough protein?

I’ve had no shortage of inspiration for new recipes recently, and I am loving it! It seems like they are just flowing in my direction, and I will gladly ride the wave. Recently, I was going through old recipe notes and stumbled upon a few gems that I started working on but never shared with you all. This Pecan Chickpea Blondie recipe is one of them. It is vegan, gluten-free, and so easy to make. These blondies are also refined sugar free (if you skip the chocolate chips or get unsweetened).

I made my very own pecan butter that is so good, you will want to drink it. It’s my literal obsession, and I’ve been putting it on everything. This recipe was clearly not safe either! You could totally make these bars nut free if you use tahini and sunflower seeds instead of pecan butter. I am confident that they will still taste amazing. My dear friend Dr. Tara made her own version of chickpea blondies that you could also try out. You’re here now, though, so why not keep reading and grab your ingredients! Let’s get baking.

What Is a Blondie?

If brownies are the dark, fudgy side of dessert, blondies are their golden counterpart. A classic blondie recipe is made with brown sugar, butter, and vanilla, resulting in a chewy, caramel-like bar that’s rich without needing chocolate. Think of them as the blonde brownies! Blondies swap cocoa powder and melted chocolate for vanilla and brown sugar. They’re less intense but just as satisfying. While brownies are rich and fudgy, blondies lean into warm, nutty sweetness—especially when pecans and a touch of cinnamon are involved. These pecan blondies bring even more to the table with a chickpea base and no refined sugar.

Chickpea Blondie Recipe Ingredients

This is not your typical blondie bar. Here’s what makes this recipe special:

Chickpeas: Our flourless base is blended chickpeas to help create a soft, moist texture while packing in protein and fiber effortlessly!
Pecan Butter: Adds richness and a buttery, nutty depth. You can use any nut or seed butter, but pecan butter brings out the cozy fall flavors. I made my own pecan butter, and my goodness is ever addictive.
Maple Syrup: Perfect for keeping these blondies refined sugar free. Using natural sweeteners like maple also adds essential caramel notes to the overall flavor.
Vanilla: Enhances the sweetness and rounds out the flavor.
Almond Flour: Light, gluten-free, and adds a delicate texture when mixed with the wet ingredients.
Baking Powder + Baking Soda: Just enough lift for a soft, cakey middle.
Cinnamon + Salt: A warm spice profile and a hit of contrast.
Chocolate Chips + Chopped Pecans: Classic add-ins for sweetness and crunch. You can use toasted pecans if you’d like, they will add a nice depth.
Flaky Salt: For that finishing touch.

Can You Taste the Chickpeas in This Recipe?

Nope! Chickpeas are the secret ingredient nobody sees coming. Once blended with maple syrup, vanilla, and nut butter, they completely disappear into the batter, leaving you with chewy, sweet bars that taste nothing like hummus. Promise.

How to Make Homemade Pecan Chickpea Blondies

Making blondies from scratch has never been easier.

Blend the Chickpeas

Start by rinsing your canned chickpeas and blending them in a food processor until smooth. This step is key—no one wants a whole chickpea in their dessert.

Add Wet Ingredients

Add the pecan butter, maple syrup, and vanilla to your blended chickpeas. Process again until silky.

Mix in the Dry Ingredients

Toss in the almond flour, baking powder, baking soda, cinnamon, and salt. Pulse to combine. Stir in chocolate chips by hand or with a few quick pulses.

Spread and Top

Transfer the sticky batter to a lined 8×8 pan and smooth it out with a damp spatula. Sprinkle the top with chopped pecans and gently press them in.

Baking the Blondies

Bake at 350°F for 25–30 minutes. Keep an eye on your oven in the last few minutes. These blondies should be golden around the edges and just set in the middle. They’ll firm up more as they cool, so don’t overbake.

Tip: How to Cut Chickpea Blondies

Let them cool in the pan fully before slicing. This is not optional if you want clean edges! Use a sharp knife, and wipe the blade between cuts for clean lines. A bench scraper works great too.

How to Customize Blondies

One of the best things about these pecan chickpea blondies is how easy they are to adapt to your own desires. If pecans aren’t your thing, swap them for chopped walnuts, slivered almonds, hazelnuts, or even sunflower seeds for a nut-free option. Want more texture or natural sweetness? Add dried fruit like cherries, raisins, or chopped dates. For a tropical spin, fold in coconut flakes. And if you’re craving something extra decadent, drizzle the cooled blondies with melted dark chocolate or swirl some into the batter before baking. The base is neutral enough to let you get creative with flavors and textures—make them your own!

How to Store and Freeze Blondies

These chickpea blondie bars are incredibly storage-friendly. You can keep them at room temperature in an airtight container for 2–3 days, or store them in the fridge for up to a week. If you want to make a batch ahead of time, simply slice and freeze them with parchment between layers in a sealed container—they’ll keep well for up to 2 months.

Why This Is the Best Blondies Recipe

For so many reasons my friends! This is not your average blondie bar. It’s flourless, gluten-free, and naturally sweetened with maple syrup. Chickpeas, almond flour, and pecans deliver a nutrient-dense boost of fiber, healthy fats, and plant-based protein. These blondies are satisfying, wholesome, and totally customizable with your favorite add-ins.

Blondie Bar FAQs and Tips

The Key to Perfectly Baked Blondies: A Metal Baking Pan

Metal pans conduct heat more evenly than glass, helping your blondies bake consistently with golden edges and a chewy center.

How Do You Know When Blondies Are Done Baking?

They’ll look set at the edges and soft in the middle. A toothpick should come out with moist crumbs (not wet batter).

Should Blondies Be Gooey?

Yes—just the right amount. Think soft and chewy, not raw.

Can I Double This Blondie Recipe?

I have not tested this recipe doubled, but if you do want to, I would suggest using a 9×13 pan and baking a bit longer, checking at the 30-minute mark.

Storage: How Long Are Blondies Good For?

Up to 1 week in the fridge or 2 months in the freezer. My word, they will not last that long – they are addictive!

Did You Make These Pecan Blondies?

If you tried this chickpea blondie recipe, I’d love to hear what you thought. Leave a rating and review below and try these recipes next!

High Protein Chocolate Peanut Butter Eggs

Black Tahini Brown Butter Chocolate Chunk Cookies

Pistachio Butter

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Pecan Chickpea Blondies

Course Dessert, Snack

Cuisine Canadian

Prep Time 20

Rest Time 30

Total Time 50

Servings bars

Calories 276kcal

Author Teri-Ann Carty

Equipment

8x8 baking dish
oven

Ingredients

½ cup pecan butter
1 can chickpeas drained and rinsed
⅓ cup maple syrup
1 tsp vanilla
1 cup almond flour
½ tsp baking powder
¼ tsp baking soda
1 tsp cinnamon
½ tsp salt
½ cup chocolate chips
½ cup pecans chopped
flaky salt for garnish

US Customary - Metric

Instructions

Preheat oven to 350d and line 8x8 square baking pan with parchment paper.
Add chickpeas to a food processor and blend to combine. Scrape down sides as needed. Add nut butter, maple syrup and vanilla and process until smooth.
Add almond flour, baking powder, soda, cinnamon and salt and blend until all the ingredients are fully combined. Add chocolate chips and pulse to incorporate.
Scrape batter into pan. Dampen a silicon spatula to smooth out, as batter will be sticky. Sprinkle the top with chopped pecans, gently pressing them into the batter.
Place in the preheated oven and bake for 25-30 minutes. Allow the blondies to cool completely before slicing into 9 bars.

Notes

These bars freeze nicely! Put a piece of parchment in between them so they don't stick together!

Nutrition

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Black Sesame Bark

Teri-Ann Carty — Wed, 30 Apr 2025 08:00:40 +0000

Home » oil free

Black Sesame Bark

Created by: Teri-Ann Carty

It’s time to level up your snack game, and this Black Sesame Bark is just the recipe to do it. Crunchy, toasty, and layered with complex flavour, this sesame snack will have you addicted at first bite! Made with wholesome ingredients like pistachios, pumpkin seeds, and black sesame, it’s the perfect balance of savoury and sweet. Gluten-free, vegan, and made in one bowl—this healthy sesame snaps recipe is a total win.

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Black Sesame Bark

There are times when a recipe comes to me that I literally cannot WAIT for you to have it. I have been so giddy about this recipe that I can barely stand it. This new sesame bark is going to be your new obsession, as it is most definitely mine! I haven’t been able to stop eating it, and I know you won’t either. It is so crunchy without being hard on your teeth. It’s packed full of fibre, refined sugar free, gluten free, plant based and beyond addictive! There are so many healthy benefits to this snack. Black sesame seeds alone are powerhouses for your health. It offers numerous health benefits like antioxidants, minerals and healthy fats! They are also a good source of protein and B vitamins!

When I was a kid, I loved getting Sesame Snaps. If you don’t know what they are, imagine a delicious little rectangle made of sesame and most likely high fructose syrup and sugar. They are absolutely delicious, but with all that sugar, the health benefits of the sesame seeds are obsolete. I knew I wanted to make something just delightful, but obviously way more healthy and sans refined sugar. Mine are made with maple syrup (y’all know how much I love it), cinnamon and salt. Think sweet and salty, and a snack that you can feel good about eating!

What is Black Sesame Bark?

Black sesame bark is a thin, crunchy treat made with black sesame seeds, nuts, and seeds, all bound together by maple syrup and baked into crisp, snappable sheets. Inspired by Asian recipes and modern health-forward snacking, this black sesame recipe blends sweet, savoury, and nutty into one irresistible bite. Think of it as a more grown-up, nutrient-dense take on sesame snaps—but with a depth of flavour that only black sesame seeds can offer.

What’s the Difference Between Bark, Brittle and Snaps?

While the terms are often used interchangeably, there are subtle differences:

Sesame bark is usually a flat, crispy sheet made with nuts or seeds and sweetened with syrup or sugar, broken into irregular pieces.
Sesame brittle is traditionally cooked on the stovetop with sugar until hard crack stage, creating a glassy, crunchy texture.
Sesame snaps are typically thinner and uniform in shape, made with sesame seeds and a sugary binder, often store-bought.

This black sesame dessert recipe leans toward a snap and bark: crispy, clean-ingredient, and made in the oven—no candy thermometers required.

Ingredients for Black Sesame Bark

Black sesame seeds: The main ingredient of this sesame snack. Black sesame seeds are rich in flavor, color, and nutrition. They add depth and a striking appearance to the bark.
White sesame seeds: Added for visual appeal as well as they lend a mellow nuttiness and contrast beautifully with the black sesame.
Pistachios: Offer crunch and a delicate sweetness. If you want to keep this recipe nut free swap these out for another seed or more seame.
Pumpkin seeds & sunflower seeds: Add texture, healthy fats, and extra nutrition.
Cinnamon & salt: Balance and enhance the overall flavor.
Miso paste: This umami-packed ingredient might surprise you, but it adds complexity and depth.
Maple syrup: The natural binder. It caramelizes slightly in the oven, holding the bark together without refined sugar.

Why Black Sesame?

Black sesame seeds have long been a staple in Asian dessert recipes, celebrated for their bold flavor and impressive nutritional profile. They’re rich in calcium, magnesium, healthy fats, and antioxidants, making them a functional food in addition to being delicious. This black sesame dessert has a unique earthiness and deep roasted flavor that white sesame seeds alone don’t offer. If you’ve never made a black sesame seed recipe before, this is the one to start with.

How To Make This Black Sesame Bark

Start by preheating your oven to 300°F convection and lining a baking sheet with parchment paper.

Mix your dry ingredients

Combine all the seeds, pistachios, cinnamon, and salt in a large mixing bowl.

Heat your wet ingredients

Warm the maple syrup and miso paste over low heat, whisking until smooth and fully combined. I used my favourite pot from Hexclad. It perfectly and evenly heats everything to help emulsify like a dream. Get 10% off when you shop with this link.

Combine & press

Pour the wet mixture over the dry, stir well, and spread it into a flat, even layer on the baking sheet. Use a rubber spatula to press it down firmly.

Bake your sesame bark

Bake for 20 minutes, rotate the pan, and bake for another 10. The bark should be golden around the edges and dry to the touch. Let the snaps cool completely before breaking it into pieces. Don’t skip this step—the texture is perfect once fully cooled.

How to Store Your Homemade Sesame Bark

It’s super easy to store your sesame bark and keep it fresh (if it lasts that long). Just store in an airtight container at room temperature. Keep in a cool, dry place for up to two weeks. If your home runs warm, you can refrigerate the bark, but bring it to room temp before serving for best flavor and texture.

Why You’ll Love These Sesame Snaps

Snacks are a reason to be happy. I don’t know about you, but when I find a new snack to obsess with my days are brighter! This healthy twist on sesame snaps is made with whole food ingredients, naturally gluten-free and vegan and packed with healthy fats and minerals! The crunch is simply irresistible, and there is no refined sugar whatsoever! Customize this treat to fit your personal desires and share it with friends! Try adding shredded coconut or a dash of cardamom for variation. If you grew up loving sesame snaps like I did, this healthy sesame snaps recipe is exactly what you need!

Black Sesame Bark Frequently Asked Questions

Does black sesame bark taste sweet or savory? It’s a perfect balance of both. The maple syrup adds sweetness while the miso, seeds, and nuts offer a savory, toasty counterpoint.

Can I substitute honey for maple syrup? Yes! Honey works beautifully if you’re not vegan. Just be sure to keep the oven temperature a bit lower to prevent over-caramelization.

Can I add coconut to this bark? Absolutely. A couple tablespoons of shredded coconut adds a tropical sweetness and another layer of texture.

Is this sesame bark gluten-free? Yes! All ingredients are naturally gluten-free—just double-check your miso paste if you’re highly sensitive.

Did you like this recipe?

Make sure you leave a rating and review below! Try these delicious snacks next:

High Protein Chocolate Lava Cake

Puffed Quinoa Cups

Snickers Date Bark

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Black Sesame Bark

Course Dessert, Snack

Cuisine Canadian

Prep Time 10

Cook Time 30

Rest Time 1

Total Time 1 40

Servings servings

Calories 246kcal

Author Teri-Ann Carty

Equipment

baking sheet
oven, mixing bowl, rubber spatula

Ingredients

1 cup black sesame seeds
½ cup pistachios roughly chopped
½ cup white sesame seeds
⅓ cup pumpkin seeds
⅓ cup sunflower seeds
½ tsp cinnamon
½ tsp salt
1 tsp miso paste
½ cup maple syrup

US Customary - Metric

Instructions

Preheat oven to 300° convection.
Line a cookie sheet (I love using Pampered Chef https://a.co/d/37IgggR) with parchment paper.
To a mixing bowl, add all dry ingredients.
To a small pot, add miso and maple syrup. Heat over low heat, either whisking or using a rubber spatula to combine miso into maple syrup.
Pour wet over dry. Mix thoroughly. Spread into an even layer onto the parchment lined baking sheet. Use the rubber spatula to press down the mixture firmly.
Bake for 20 minutes, turn the pan 180b degrees and bake for the final 10.
WAIT FOR THE BARK TO COOL COMPLETELY and then break up into pieces.
Store in an air-tight container at room temperature.

Notes

I am buying all my nuts and seeds from a company called YUPIK on Amazon. You can buy in BULK which I love!

For the NUT FREE version, omit the pistachios and add 1/4 cup more black sesame seeds and 1/4 cup more pumpkin seeds. This version is so so so good as well!!!

Nutrition

The post Black Sesame Bark appeared first on Teri-Ann Carty.

Buckwheat Breakfast

Teri-Ann Carty — Wed, 16 Apr 2025 08:00:17 +0000

Home » oil free

Buckwheat Breakfast

Created by: Teri-Ann Carty

If you're tired of oatmeal but still want something cozy and nourishing, this easy buckwheat porridge is the recipe you need. Not only is it quick to make, gluten free, dairy free, it's also packed with fiber and protein, making it a nutritious option to start your day. With endless topping possibilities, it might just become your new go-to breakfast!

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Buckwheat Breakfast (GF & Vegan!)

I will never tell you not to eat oatmeal. In fact, I had it last night for dinner! I probably eat oats more than most people you know – I just love them. They are so versatile and easy to make; however, that is not what this recipe is all about. Today we’re working with buckwheat groats! Sometimes we need to give our mainstays a break to try new things, and I think you will agree that this recipe is a nice place to start. Buckwheat isn’t new, and I have been eating it for breakfast for years, but I have been keeping it to myself until now! I love using buckwheat in so many of my granolas as it adds the perfect extra layer of crunch. What you might not know is that it also makes a great alternative to oatmeal, hence my desire to post this recipe.

Buckwheat groats are high in fibre, amino acids and protein. They are little nutritional powerhouses and also gluten-free, which makes them the perfect choice for celiacs who sometimes can’t tolerate oats (even the bags that say GF). Want to make these groats overnight instead of stovetop? Try this recipe here. Regardless of how you decide to prepare them, get ready to indulge in potentially your new favorite breakfast (or second favorite to oats like me heheh)

Ingredients for This Buckwheat Breakfast

Buckwheat Groats: The base of this porridge, buckwheat groats, are naturally gluten-free, high in fiber, and rich in essential amino acids. They cook up into a soft-yet-satisfying texture that makes them perfect for breakfast.
Water: Used to simmer the groats, water softens them and allows them to absorb flavor while cooking.
Cinnamon: Adds a warm, slightly sweet spice that complements the earthy flavor of buckwheat.
Vanilla: A splash of vanilla rounds out the flavors and brings a touch of sweetness without overpowering.
Salt: Just a pinch enhances all the other flavors and balances the sweetness.
Milk: I like using soy as it provides extra protein, but you can use whatever milk you’d like. It adds creaminess and body to the porridge.
Maple Syrup or Honey: Optional, but if you want your porridge to be a little sweeter, you can use maple, agave or honey to naturally sweeten the breakfast.
Toppings of Your Choice: This is where you can customize to your heart’s content—fresh fruit, nut butter, seeds, or a spoonful of homemade granola make for a nourishing and satisfying finish.

What is Buckwheat?

Buckwheat may sound like a type of wheat, but it’s actually a seed! Despite the name, buckwheat is completely gluten-free and isn’t related to wheat at all. It’s known for being high in fiber, packed with essential amino acids, and a complete protein source—making it a powerhouse choice for breakfast.

Different Varieties of Buckwheat

There are two primary types you’ll find at the store:

Raw buckwheat groats: Pale green or tan in color with a mild, slightly nutty flavor. This is the variation I used in this recipe as it’s ideal for porridge and breakfast bowls.
Toasted buckwheat (also known as kasha): Brown and with a more robust, earthy flavor. Best used in savory dishes.

How to Make Buckwheat Porridge

Making this easy buckwheat porridge is similar to making oatmeal.

Rinse your groats

Use a fine mesh strainer to rinse 1/2 cup buckwheat groats under cold water to remove any dust or bitterness.

Cook the groats

Add your rinsed buckwheat groats, 1 1/2 cups water, 1 tsp cinnamon, and a pinch of salt to a small pot. Bring to a roaring boil.

Simmer and Serve

Reduce heat to medium-low and simmer until most of the water is absorbed and groats are al dente—this should take about 20-25 minutes. Stir in 1/2 tsp vanilla and a splash of milk. Add your sweetener of choice if using and transfer to a bowl to finish with your favorite toppings.

How to Serve This Buckwheat Porridge Recipe

Porridge is super easy to serve as it is a meal all its own. You can eat it simply like this, or you can find a million and one ways to customize it, such as topped with sliced banana, fresh berries, or poached pears for a burst of natural sweetness. Add a drizzle of maple syrup or your favorite nut butter, then finish with a sprinkle of granola, chia seeds, flax, or hemp for extra crunch and nutrition. A spoonful of coconut yogurt adds a creamy finish, making this warm and nourishing bowl completely customizable and deeply satisfying.

Ways to Customize Your Buckwheat Breakfast

Switch up the milk: Use coconut milk for richness or almond milk for a lighter touch.
Make it sweet or savory: Add a soft-boiled egg and avocado for a savory twist.
Change the texture: Cook longer for softer porridge or shorter for chewier groats.
Add protein: Stir in protein powder or top with a dollop of Greek or dairy-free yogurt.

Frequently Asked Questions

Does buckwheat have gluten?

Nope! Buckwheat is 100% gluten-free, making it a safe choice for those with celiac disease or gluten sensitivities.

What does buckwheat taste like?

Raw buckwheat groats have a mild, nutty flavor. When cooked, they become soft with a slight chew—perfect for a hearty porridge.

Can you eat buckwheat raw?

Technically yes, but it’s best soaked or sprouted before eating raw to improve digestion. For this recipe, cooking is the way to go.

What milk works best?

Almond milk, coconut milk, and soy all work beautifully.

Can I meal prep this?

Absolutely. Cooked buckwheat porridge stores well in the fridge for up to 3 days.

Why You’ll Love This Easy Buckwheat Porridge

This buckwheat breakfast is a warm, comforting, and nutrient-dense way to start your day. It’s packed with fiber, protein, and essential amino acids, making it a complete protein source that supports energy and digestion. Naturally gluten-free and dairy-free, it’s ideal for those with dietary sensitivities or anyone following a plant based lifestyle. Best of all, it’s a one-pot meal with minimal clean-up, and endlessly customizable with your favorite toppings—perfect for cozy mornings or a nourishing post-yoga brunch.

Other Easy Breakfast Recipes to Try

Buckwheat Groat Granola

Nut Free Tahini Granola Bars

Blueberry Tahini Cardamom Granola

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Buckwheat Breakfast (gf & vegan!)

Course Breakfast

Cuisine Canadian

Prep Time 10

Total Time 35

Servings servings

Calories 178kcal

Author Teri-Ann Carty

Equipment

small pot
strainer

Ingredients

½ cup buckwheat groats rinsed and drained
1½ cups water
1 tsp cinnamon
½ tsp vanilla
Pinch salt
splash of milk I used soy
1 tbsp maple syrup or honey optional
toppings of choice

US Customary - Metric

Instructions

Rinse buckwheat with cold water in a fine sieve to remove any dust or particles.
Add water, cinnamon, salt and rinsed buckwheat to the pot.
Bring to a roaring boil, reduce heat to medium-low and cook until buckwheat has absorbed most of the water and the buckwheat is al dente (You can add more water and continue to cook until you have reached your desired doneness).
Stir in vanilla and a splash of milk and continue to cook on low until creamy. Add in sweetener of choice if using.
Transfer to a bowl and top as you desire! Don't forget to add my granola!

Nutrition

The post Buckwheat Breakfast appeared first on Teri-Ann Carty.

Walnut & Goat Cheese Stuffed Dates (with Spicy Honey!)

Teri-Ann Carty — Fri, 16 Aug 2024 14:19:47 +0000

Home » oil free

Walnut & Goat Cheese Stuffed Dates (with Spicy Honey!)

Created by: Teri-Ann Carty

These Goat Cheese Stuffed Dates with Spicy Honey are the ultimate easy appetizer that can be made in minutes! With creamy goat cheese, crunchy walnuts, and a drizzle of spicy honey, these dates are sure to be a hit at any gathering. Customize however you wish and enjoy these warm little pockets of joy during the holidays, for date nights, or as a sweet and savoury snack!

This post may contain affiliate links

Easy Stuffed Dates with Goat Cheese & Spicy Honey

It’s never too early to start planning your holiday appetizers! I know I can’t be the only one who is thinking of Thanksgiving and Christmas over here in the mid August heat! This Goat Cheese Stuffed Dates recipe is one you’ll want to keep in your back pocket for any occasion, big or small! Whether you’re planning an intimate date night or just looking for your new afternoon addiction – these bite size sweet and savoury treats are the perfect fit anytime. The beauty of this recipe is its versatility and ability to be made in much larger quantities.

Like I told you before in the Tahini Date Granola blog, my husband is a certified date fiend. He can’t resist them, and honestly, neither can I. There’s something magical about the combination of soft, sweet Medjool dates filled with tangy goat cheese, topped with crunchy nuts, and finished with a drizzle of spicy honey. Everything about it just screams eat me!

Spicy honey is having a moment right now, and I’m here for it! The subtle heat paired with the creamy goat cheese and sweet dates is a match made in heaven. If you or your guests prefer a milder flavour, feel free to use regular honey. I’ve linked a few of my favourite spicy honeys below, but if you’re feeling adventurous, check out this homemade Spicy Honey Recipe from Gimme Some Oven.

Ingredient Goat Cheese Stuffed Dates

Medjool Dates: Medjool dates are the ideal choice for stuffing due to their large size, soft texture, and natural sweetness. Their deep caramel-like flavour and chewy consistency perfectly complement the bold creamy filling, making them a favourite for both sweet and savoury cravings. Dates are packed with fibre, vitamins, and minerals, providing a nutritious base for this delicious appetizer.
Goat Cheese: The creamy, tangy goat cheese is the star of this recipe. It pairs beautifully with the sweetness of the dates, creating a lovely balance of flavours and textures. Allowing your goat cheese to sit at room temperature will make it easier to mix and spread. Goat cheese is also a great source of protein and calcium, adding a nutritional boost to the recipe. If you want to make this appetizer dairy free just swap out the goat cheese with a dairy free cream cheese.
Walnuts: Walnuts bring a delightful crunch and a rich, earthy flavour to the stuffed dates. Their slightly bitter undertones contrast with the sweetness of the dates and the tanginess of the goat cheese, adding depth to the dish. Walnuts are also high in omega-3 fatty acids, making them a heart-healthy addition to this appetizer.
Pistachios: Pistachios not only add a vibrant pop of colour but also contribute a subtle sweetness and nuttiness to the dish. Their crunchy texture complements the softness of the dates and creaminess of the goat cheese, creating a balanced bite. Pistachios are also rich in antioxidants, healthy fats, and protein.
Spicy Honey: Drizzled over the top, spicy honey adds a sweet and fiery kick that ties all the flavours together. The heat from the honey enhances the overall taste, making each bite exciting and flavorful. If you’re not a fan of spice, regular honey can be used as a substitute, offering a gentler sweetness that still pairs beautifully with the other ingredients. I’m currently loving these hot honeys from Rosewood Wine, Drizzle Honey and Mike’s Hot Honey.
Flaky Sea Salt: A sprinkle of flaky sea salt is the perfect finishing touch for these stuffed dates. The delicate flakes of sea salt add a subtle crunch and elevate the flavours, making each bite absolutely delicious.

What are Medjool Dates?

I recently learnt that in some parts of the world Medjool dates are hailed as “the king of dates” based on their impressive size. This variety of dates has a luxuriously soft texture and a deep, rich flavour reminiscent of caramel. Unlike other varieties of dates, Medjool dates are exceptionally juicy and tender, making them ideal for recipes where the date’s natural sweetness and texture can shine. Their size makes them easy to pit and stuff, which is why they are a favourite for appetizers and desserts.

Medjool dates aren’t just about taste, they’re also packed with nutrients. They are a good source of dietary fibre, which aids in digestion, and they provide essential minerals like potassium, magnesium, and copper. Their natural sugars make them a great alternative to processed sweets, which is why you’ll see many people use them in healthy dessert and snack recipes.

How to Make Goat Cheese Stuffed Dates

Making these roasted stuffed dates could not be more easy! I love how quickly they come together with minimal cleanup and actually an enjoyable stuffing process! Follow these easy instructions or print out the recipe card below. I guarantee if you make this recipe once you will have it memorized and on repeat in no time.

Prepare the Dates

Begin by preheating your oven to 375°F and lining a baking sheet with parchment paper. Slice each date down the middle and remove the pit, creating a pocket for the filling.

Make the Goat Cheese Filling

In a small bowl, combine the softened room temperature goat cheese with chopped walnuts. Mix until well blended. Spoon 1-2 teaspoons of the goat cheese mixture into each date, depending on their size.

Assemble and Bake

Place the stuffed dates on the prepared baking sheet, sprinkle with chopped pistachios, and drizzle with spicy honey. Bake for 20-25 minutes until the dates are warm and the nuts are slightly toasted.

How to Serve Goat Cheese Stuffed Dates

These stuffed dates are incredibly versatile and can be served warm or at room temperature. Arrange them on a beautiful platter for a stunning appetizer at your next gathering. They also make an excellent addition to a cheese board or can be enjoyed as a sweet and savoury dessert.

How to Store Stuffed Dates

If you have any leftovers (though I doubt you will!), store them in an airtight container in the refrigerator. They will keep well for up to 3 days. To enjoy them again, simply reheat them in a warm oven for a few minutes, or enjoy them cold straight from the fridge.

Stuffed Date Variations

Nut Substitutes: If walnuts or pistachios aren’t your thing, feel free to swap them out with your favourite nuts. Pecans or almonds would also work beautifully in this recipe.
Cheese Alternatives: While goat cheese is a classic choice, you can also use cream cheese, blue cheese, or even a dairy-free alternative if you’re looking for a different flavour profile.
Different Dates: While Medjool dates are ideal for stuffing, you can also use other varieties if needed. Just ensure they’re large enough to hold the filling.

Why You’ll Love These Roasted Stuffed Dates

These Goat Cheese Stuffed Dates are the perfect combination of sweet, savoury, and spicy. They’re easy to make, gluten-free, and can be customized to suit your taste preferences. Whether you’re hosting a party or just want a quick and elegant snack, these stuffed dates are sure to be a hit!

Did You Make This Recipe? Comment and Rate Below!

I’d love to hear how your Goat Cheese Stuffed Dates turned out! Leave a comment and a rating below to share your experience with this recipe. Looking for more appetizer inspiration? Check out these other delicious recipes

Cauliflower Wings

Lentil Neatballs

Roasted Carrots

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

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Walnut & Goat Cheese Stuffed Dates (with Spicy Honey!)

Course Appetizer, Sharable, Snack

Cuisine Canadian, Vegetarian

Prep Time 10

Cook Time 25

Total Time 35

Servings dates

Calories 122kcal

Author Teri-Ann Carty

Equipment

oven, air fryer or toaster oven
paring knife

Ingredients

12 medjool dates pit removed
¼ cup walnuts roughly chopped
¼ cup pistachios roughly chopped
113 grams soft goat cheese
spicy honey*
flaky sea salt

US Customary - Metric

Instructions

Remove goat cheese from the fridge and let it come to room temperature.
Preheat oven to 375 degrees. Line a baking sheet with parchment paper.
Use a pairing knife to slice down the middle of the date. Carefully remove pit and place on the baking sheet.
To a small bowl and walnuts and goat cheese. Mix to combine.
Add 1-2 tsp (depending on the size of your dates) of goat cheese mixture to each date.
Sprinkle pistachios on top of each date and drizzle with spicy honey.
Bake for 20-25 minutes.
Place on serving tray and sprinkle with flaky salt.

Notes

* Use regular honey if hot is not your vibe!

Nutrition

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Tahini Oatmeal Chocolate Chip Cookies

Teri-Ann Carty — Fri, 20 Oct 2023 08:00:09 +0000

Home » oil free

Tahini Oatmeal Chocolate Chip Cookies

Created by: Teri-Ann Carty

Unveiling the revamped Tahini Oatmeal Chocolate Chip Cookies! A fusion of oats, tahini, and chocolate, these cookies are a testament to wholesome indulgence. Gluten-free, optionally vegan, and perfectly sweet - a must-try treat.

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Cookies have been my comforting companion through many seasons of life. Each bite, imbued with warmth and flavor, often takes me on a journey down memory lane, reminding me of times where life’s simple pleasures were the moments that mattered most. And as life’s chapters unfolded and evolved, so did my approach to these delightful treats.

Transitioning from the bustling environment of restaurants to serene evenings, I made a conscious decision regarding my dietary choices. If I craved sweetness, I took the reins into my own hands, ensuring that what I consumed was both delightful and nourishing. This thought process birthed the idea of Tahini Oatmeal Chocolate Chip Cookies.

Why, you ask, is this recipe special? Tahini, predominantly recognized for its role in savory dishes, emerges as the star ingredient here, bringing a rich, nutty depth to the cookies.

While oatmeal, with its rustic texture, complements the creaminess of tahini, chocolate chips bring that familiar sweet comfort we all seek in a cookie. Moreover, the ingredients come together seamlessly, ensuring that even those new to baking can achieve perfection.

In life, we often seek moments that ground us, bringing a sense of peace and joy. The act of baking these Tahini Oatmeal Chocolate Chip Cookies does just that for me. As they emerge, golden-brown and fragrant from the oven, I’m reminded of the beauty of simple ingredients and the magic they create when blended with love. Dive into this culinary adventure, and let each bite be a reminder of the joys of creation and indulgence. Happy baking!

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

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Tahini Oatmeal Chocolate Chip Cookies

Cookies have got to be one of my greatest (current) weaknesses. I have made cookies an acceptable daily treat ever since getting sober. I would get home from a long day at the restaurant and instead of ploughing back a bottle of wine I would make myself an herbal tea and have a couple of cookies. When you start to release toxic behaviours and take on new routines it’s paramount to lead with love always and that time after work was certainly a gift of self love. I loved that time to myself.

Course Desserts & Sweets

Cuisine Canadian

Prep Time 15

Cook Time 10

Total Time 25

Servings cookies

Calories 198kcal

Author Teri-Ann Carty

Equipment

oven
ice cream scoop
baking sheet

Ingredients

1 cup gluten free rolled oats
¾ cup almond flour
⅓ cup tahini
¼ cup + 1 tbsp maple syrup
½ tsp vanilla
1 tsp maca optional
1 tsp cinnamon
½ tsp baking soda
½ tsp salt
1 egg or flax egg if vegan
¼ cup dairy free chocolate chips

US Customary - Metric

Instructions

Preheat the oven to 350. Place a sheet of parchment on a cookie sheet.
In a medium sized bowl whisk egg, maple syrup, tahini and vanilla together until well combined.
Add in maca, cinnamon, salt and baking soda, stir until combined.
Add almond flour and oats and stir until fully mixed. Fold in chocolate chips. I got 10 medium sized cookies out of the batter.
Bake for 10 minutes, then bang the pan a couple of times to make the cookies flatten slightly. Continue to bake for another 4-5 minutes until slightly golden brown. While cookies are hot, sprinkle flaky sea salt on top.
Allow the cookies to cool slightly before eating.

Nutrition

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Fluffy Green Vegan Pancakes

Teri-Ann Carty — Sun, 13 Mar 2022 00:03:27 +0000

Home » oil free

Fluffy Green Vegan Pancakes

Created by: Teri-Ann Carty

What would St. Patrick's Day be if I didn't make Vegan Green Pancakes?! Try these dairy free, gluten free green pancakes asap!

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Perfect St. Patrick’s Day Pancakes!

St. Patrick’s Day is next week so I thought I would fire off a fail proof and FUN pancake recipe that would be perfect for the festivities. I have Irish roots but the only thing green I’ll be eating or drinking are these pancakes and a steaming vegan matcha latte. When I was drinking I never drank green beer and never saw the allure of standing in a ridiculous line up to get into a pub (even though I did, many, many times).

There are a lot of methods to turning your pancakes green; one being spinach. I will admit I have never tried spinach pancakes (I must rectify that) but they do look delicious! You could add matcha powder, green protein powder, chlorella powder, food colouring or my personal fave spirulina powder.

Spirulina is a green-blue algae that is known to have many powerful health benefits. It is high in antioxidants and has been known to reverse the aging process. I think we would have to eat a whole lot of it to see that happen but I am open to trying hahaha!

I sifted my dry ingredients to see if that would help me achieve light and fluffy pancakes. I am so pleased to announce, it DID!

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

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Fluffy Green Vegan Pancakes

These fun nutritious Vegan Green Pancakes can be made any colour but GREEN is perfect for ST. PATTY'S DAY or Christmas!

Course Breakfast

Cuisine Canadian

Prep Time 15

Cook Time 15

Total Time 30

Servings pancakes

Calories 101kcal

Author Teri-Ann Carty

Equipment

nonstick pan

Ingredients

Wet Ingredient

1 tbsp ground flax
3 tbsp warm water
1½ cups non-dairy milk
1 tbsp apple cider vinegar
1 tbsp maple syrup
1 tsp vanilla
1 tbsp spirulina

Dry Ingredients

1 cup gluten-free flour
½ cup sorghum flour
¼ cup buckwheat flour
1 tsp baking powder
1 tsp cinnamon
½ tsp fine salt

US Customary - Metric

Instructions

Preheat the oven to 250d and place a baking tray inside.
Prepare flax egg by whisking water and ground flax together. Set aside to gel.
In a large glass measuring cup mix milk and apple cider vinegar together. Allow it to sit for 5 minutes before adding vanilla, maple syrup and spirulina. Whisk mixture until spirulina is well mixed.
Add wet to dry and mix well. Set aside to rest while your pan or griddle heats up.
Spray or grease a non stick pan. Use an ice-cream scoop or ladle to measure out batter. Cook until bubbles start to appear. Flip and cook for 1-2 minutes more. Place cooked pancakes in a preheated oven until all pancakes are cooked.
Serve with maple syrup, fresh fruit and granola.

Nutrition

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Blood Orange Chia Pudding

Teri-Ann Carty — Wed, 12 Jan 2022 00:56:54 +0000

Home » oil free

Blood Orange Chia Pudding

Created by: Teri-Ann Carty

The colours in this Blood Orange Chia Pudding alone are enough for me! Nevermind the taste mmmm

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One of my all time favourite breakfasts is chia pudding. It is one of the first things I learned how to make when I went vegan. I love how simple it is to make but I adore how you can transform a basic recipe into something seemingly complex. Trust me, it is anything but! I have made every colour of chia pudding under the sun. There are MANY superfood brands out there that have a kaleidoscope of fun colours and flavours to offer. So don’t limit yourself. Get creative with your food to keep pushing yourself out of your comfort zone. We have a tendency to get stuck in our food choices. GO WILD, haha!

Blood oranges have started to pop up around here and I am taking full advantage.

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

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Blood Orange Chia Pudding

The colours in this Vegan Blood Orange Chia Pudding are incredible; the flavours are a journey and its both quick and easy! Sounds like a YES to me

Course Breakfast, Desserts & Sweets

Cuisine Canadian

Prep Time 10

Cook Time 2

Total Time 2 10

Servings servings

Calories 319kcal

Author Teri-Ann Carty

Equipment

whisk
fridge

Ingredients

2 cups non-dairy milk
½ cup chia seeds
½ blood orange squeezed (slice the other half for garnish)
1 tsp vanilla
1 tsp prickly pear superfood powder (use any you like)
pinch of salt

US Customary - Metric

Instructions

Place all the ingredients in a large glass measuring cup and whisk vigorously to combine.
The more you whisk, the faster it will gel.
Place in the fridge for 1-2 hours or until it has gelled.
Store any leftovers in an air-tight container.

Notes

I used the juice of a blood orange (also known as raspberry orange) to flavour this recipe but you could always opt for any citrus you like.T

Nutrition

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Banana Baked Oats

Teri-Ann Carty — Wed, 18 Nov 2020 04:33:15 +0000

Home » oil free

Banana Baked Oats

Created by: Teri-Ann Carty

Variety is the spice of life and if mama earth gives you something as magical as BANANAS you do everything you can with them!!

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Happy Mornings fellow humans! I have been on a bit of a baked oatmeal kick as of late. I’ve been embracing it for over a year now. I love the different texture it provides, the warmth of the breakfast and the fact that it saves like a dream, aka 2 breakfasts!

I have made a few different variations but my latest obsession is the one I am sharing today. Bananas are a staple in my kitchen. I use them in my smoothies, baked good and most definitely on my and IN my oatmeals. In a pinch they are a winning breakfast too— Coffee and banana and GO!

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

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Banana Baked Oats

Mornings made happier with Banana Baked Oats!

Course Breakfast, Sharable & Snacks

Cuisine Canadian

Prep Time 10

Total Time 10

Servings servings

Calories 356kcal

Author Teri-Ann Carty

Equipment

oven
8x8 baking dish

Ingredients

1 flax egg (1 tbsp flax seeds x 3 tbsp water)
1 banana mashed
1 tsp baking powder
1 tsp cinnamon heaping
½ tsp nutmeg
½ tsp salt
1 tsp vanilla
2 tbsp coconut oil melted
½ cup walnuts chopped
2 cups oats gluten free
¼ cup maple syrup
1¾ cup cashew milk
1 banana sliced

US Customary - Metric

Instructions

Preheat the oven to 375.
Grease a 8x8 or desired baking dish.
In a large measuring cup prepare flax egg and set aside.
Mash banana into flax and add baking powder, spices, salt, vanilla and coconut oil and stir together.
Add in walnuts, oats, maple syrup and cashew milk.
Pour oat mixture into the pan and place sliced bananas on top.
Place in a preheated oven for 40-45 minutes.

Nutrition

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