Breakfast bowls, bars, pancakes, and muffins below may give you some hot and cold options for a variety this season. Start your day powered with protein for all day fat burning.
Breakfast may not be the most important meal of the day (they all count!), but it may be the most challenging. I’m a smoothie girl. I love the opportunity to start with an easy, fast, and convenient way to get a nutrient rich start to the day. I get that many of my readers don’t want to do a cold breakfast, however so I have a few options. I don’t cave on the range of 20-30 grams of protein (I personally boost to 35 gms) for each meal, but these options can add some high quality protein without dairy, soy, sugar, gluten, or wheat so they are all gut friendly.
Post Workout Pumpkin-Pecan Smoothie*
- 1 serving Protein Powder – plain or vanilla
- ½ cooked yam or sweet potato
- ½ tsp. nutmeg
- ½ tsp. cinnamon
- Pinch of clove
- 6 oz. coconut milk
- 1 c. spinach or kale
- 10-12 pecans, walnuts or almonds
*call me crazy but you could make this a warm soup if you have warm potatoes (that roasted while you worked out?). Sub powdered coconut milk and pure filtered water and blend to Thanksgiving-worthy breakfast soup. Add a few drops of stevia. Pumpkin pie spice could sub for the nutmeg, cinnamon, and clove.
Acai Berry Breakfast Bowls
- 1 serving Vanilla Paleo Power or Plant Power
- 3 T acai powder
- 1 cup frozen mixed berries
- ½ frozen banana
- ½ cup coconut yogurt
- ½ cup coconut milk
- Stevia, optional (acai is sweet)
Blend in high powered blender. Love smoothie bowls? Get 30 recipes here.
Overnight Oatmeal Breakfast Bowls
- 1 cup gluten-free oatmeal
- 4 cups water
- pinch sea salt
Cook gluten-free oats in a crockpot overnight by adding 1 cup oats and 4 cups water (or read instructions per label) plus pinch of sea salt in crock pot.
In the morning scoop one serving of oatmeal into a bowl.
Add almond/coconut milk to thin and stir in scoop of Paleo or Plant Power protein (chocolate or vanilla). Add fresh or frozen berries and sprinkle with nuts to top.
Eggs & Plant Protein Breakfast Bowls
- 2 Eggs
- 1 serving Beans (black beans, cannelloni, adzuki)
- 1 serving Quinoa, (cooked earlier)
- kale or spinach
Steam the veggies with garlic in avocado oil. Remove from pan. Cook scrambled eggs, add the steamed veggies back in. Place eggs and veggies in a bowl. Add beans and quinoa to pan until heated through. Add all ingredients to the bowl and serve. 24 grams of protein.
Double Chocolate Protein Balls
- 1 cup Choc Paleo Power or Plant Power
- 1 cup Natural Almond Butter (or your choice nut butter)
- ½ Cup Natural Raw Honey* (Substitute chocolate stevia)
- ½ Cup Coconut Flour (or oat flour)
In a mixing bowl combine all ingredients
Roll into 18 balls
Roll the formed balls in extra protein powder or cacao powder to make it feel less sticky on the outside.
*the honey will help the ingredients “stick” and may stick to you too. Use this one sparingly and best when you have high-energy needs: following a hard workout or during a long hike or when you are first making the flip from gooey sticky sweets to a better choice. Makes about 18 small balls
Sugar-Free Breakfast Bars
- 2 Scoops Paleo Power Protein mix
- 2 tbsp. mixed seeds (I like pumpkin and sunflower seeds)
- 1 tbsp. cacao
- 2 heaped tbsp. almond butter (or sun butter)
- 1 tbsp. chia seeds
- 1 tsp. cinnamon
- 2-3 tsp. stevia powder or 6 chocolate stevia drops
- 1/4-1/2 cup warm filtered water – start small and add more as needed
- ¼ cup raw coconut, for topping, optional
In a high-powered blender or food processor, add all the ingredients and blend until the mixture is smooth. If the mixture is too wet, add more protein mix. If the mixture is too dry, add a splash of warm water. * Hand mixing with a fork and then spoon works fine, too.
Spray a 8 x 8 pan lightly with coconut oil or rub on with fingers.
Pat the batter into the bottom of the pan evenly. Sprinkle with coconut.
Store in air-proof container and refrigerate for up to 7 days. Makes: 10
Pumpkin Protein Pancakes
- 4 large eggs*
- 1 tbsp. stevia to taste
- 1 tsp. baking powder
- 1⁄2 cup almond or flax meal
- 2 tbsp. coconut flour
- 1 tbsp. pumpkin spice
- 1 tsp. pure vanilla
- 2-3 tbsp. Vanilla Paleo Power Protein shake mix
- Handful of blueberries or fruit of choice
- Raw cacao nibs, optional
Combine all ingredients in a blender or in a bowl with a hand mixer Grease an iron skillet with grass-fed butter or ghee .
Cook pancake mixture on a low heat until each side is golden brown and pancakes are puffed up (about 3 minutes each side) Add more butter and sprinkle with cacao nibs. Makes 4 pancakes
*only if you tolerate
Chocolate Chia Seed Pudding
- ½ cup dry chia seeds
- 4 servings Chocolate Paleo Power or Plant Power Protein
- 1 ½ cups coconut milk (unsweetened)
- A few chocolate stevia drops, to taste
- 2 T cacao powder
- Optional, add a mint extract for a chocolate mint dessert
Place all ingredients in a glass container with a tight-fitting lid. Shake or whisk well for a minute. Refrigerate for at least 2 hours or overnight. 4 servings
*Make it vanilla if you prefer with vanilla protein, pure vanilla extract, drops of stevia to taste (skip the cacao)
Protein Breakfast Parfait
- ¾ cup pumpkin puree
- 1 serving vanilla Paleo Power or Plant Power protein shake mix
- 1 banana
- ½ cup unsweetened almond milk
- ½ tsp cinnamon
- ¼ nutmeg
- 1/8 tsp all spice
- ½ cup plain greek yogurt*
- liquid vanilla stevia
- chopped walnuts or sliced almonds to top
Blend all ingredients through the all spice. Blend yogurt with vanilla stevia. Layer 1/3 pumpkin mix, then ½ yogurt, and repeat. Top with nuts.
*substitute cashew or coconut yogurt if your avoiding dairy
Mighty Blueberry Breakfast Muffins
- 2/3 cup Bob’s Red Mill Gluten-Free All-Purpose Baking Flour
- (less 3 T: sub 3 T. vanilla Paleo Power protein shake)
- 3/4 cup ground raw almonds
- 1/4 cup chia seeds
- 1/4 cup freshly ground flaxseed
- 2 tsp powdered stevia
- 2 tsp aluminum-free baking powder
- 1 tsp ground cinnamon
- 1/4 tsp sea salt
- 2/3 cup unsweetened coconut milk
- 1/4 cup macadamia nut oil
- 1 tbsp real vanilla extract
- 2/3 cup fresh or frozen organic blueberries (no need to thaw)
Preheat oven to 350F. Line a 12-cup muffin tin with paper liners.
Combine the flour, almonds, chia seeds, flaxseed, monk fruit extract, baking powder, and cinnamon in a large mixing bowl. Whisk well and set aside. Combine the coconut milk, oil, and vanilla in a separate small mixing bowl. Add the wet ingredients to the dry, and stir with a spatula until just moistened. Don’t over mix. Don’t worry if there are lumps. Gently fold in the blueberries. Spoon the batter into the lined muffin cups. Bake for 27-29 minutes, until tops are lightly browned and a toothpick inserted in the middle of a muffin comes out clean. Remove from the oven and cool. Makes 12
Combine broken muffins with layers of either of the breakfast bowls or parfaits for a stick-to-the ribs breakfast.
There’s breakfast bowls and more simplified for the holidays. Giving gifts? Watch for gift ideas for you and them coming soon. For now check this list.