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Who doesn't love a delicious sweet treat, perhaps on their coffee break at work or first thing in the morning with their coffee? Most coffee shop donuts and muffins are 300+ calories. That doesn't work for me. Five years ago I discovered high protein pancake mix for baking purposes -  I use it instead of flour. I do not endorse any particular brand, but some common ones are Kodiak and Flourish. PC also makes one. I also use Monk Fruit as a sweetener. Monk Fruit is a natural, calorie free sweetener that is made from melons.

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These treats are part of my meal prep every single week. And every single day my 5:30 am self thanks me! If you think you don't have time to bake, think again. All of these recipes are quick to assemble and you do NOT need to haul out your electric mixer. They also make an excellent pre-workout snack.

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Enjoy!

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Granola

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80 calories per 1/4 cup

Ingredients:

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  • 1/2 c unsweetened shredded coconut

  • 1/2 c shelled unsalted sunflower seeds

  • 1/2 c chopped unsalted pecans

  • approx 1/2 c egg whites

  • 1/4 c Monk Fruit

  • 1 tsp vanilla

  • 2 c whole grain quick oats

  • 1  1/2 c frozen unsweetened cranberries (can substitute another fruit, ie blueberries)

Directions:

Pre-heat oven to 200°

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Combine all ingredients. You may wish to add more or less Monk Fruit depending on desired sweetness. Add enough liquid egg white to obtain an oatmeal cookie batter consistency. Mix well and spread on a cookie sheet. Bake for 2-3 hrs, stirring often. The finished product should be crunchy but not burnt. Keeps for several weeks when refrigerated.

White Chocolate Cranberry Protein Loaf

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148 calories

Ingredients:

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  • 2 scoops vanilla protein powder

  • 3/4 c Kodiak/Flourish

  • 1/2 c Monk Fruit

  • 1  1/2 tbsp vanilla pudding mix

  • 2 tsp baking powder

  • 1/2 c liquid egg whites

  • 1/2 c fat free Greek yogurt

  • 1/4 c skim milk

  • 1/4 c unsweetened applesauce

  • 1 tsp vanilla

  • 1 c frozen unsweetened cranberries

  • 3 tbs mini white chocolate chips

Directions:

Pre-heat oven to 325° and spray a regular loaf pan.

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Whisk together wet ingredients.

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Combine dry ingredients (except chocolate chips), slowly add in wet ingredients and mix well.

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Pour batter into loaf pan. Sprinkle chocolate chips on top. Bake for approximately 45-50 minutes. Yield: 8 slices

Mini Carrot Cupcakes with Cream Cheese Frosting

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40 calories

Ingredients:

CUPCAKES

  • 6 tbs Monk Fruit

  • 3/4 c Kodiak/Flourish high protein pancake mix

  • 1/3 c grated carrot

  • 1 egg

  • 1/2 C fat free Greek yogurt

  • 1/2 c unsweetened applesauce

  • 1 tsp vanilla

  • 1/8 tsp ground ginger

  • 1/8 tsp ground nutmeg

  • 2 tsp cinnamon

  • 1/2 tsp baking powder

  • 1 tsp baking soda

  • dash of salt

 

FROSTING:

  • 1 c light Cool Whip, softened

  • 1/4 c light spreadable cream cheese, softened

  • 2 tsp icing sugar

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Directions:

Pre-heat oven to 350° and spray a 24 hole mini muffin pan.

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Combine all cupcake ingredients and mix well with a fork. Bake for approximately 12 minutes.

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Combine all frosting ingredients and pipe a small amount onto each cupcake. Garnish with grated carrot or sprinkle lightly with cinnamon, if desired.

Pumpkin Donuts

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75 calories

Ingredients:

  • 1  1/2 c Kodiak/Flourish high protein pancake mix

  • 1 egg

  • 1/2 c pumpkin puree (NOT pumpkin pie filling)

  • 1/4 c unsweetened applesauce

  • 1/2 c Monk Fruit

  • 1/2 c water

  • 1 tsp vanilla

  • 2 tsp cinnamon

  • 1/4 tsp nutmeg

  • 1  1/2 tsp baking powder

  • small amt. of monk fruit/cinnamon mixed together

Directions:

Pre-heat oven to 350° and spray a 12 donut pan (you may also make these into muffins).

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Combine wet ingredients with monk fruit and spices and whip with a fork.

 

Add baking powder and slowly mix in Kodiak mix until just mixed. Pour into donut/muffin pan. Bake for approximately 11 minutes (muffins will take longer than donuts). Toss in monk fruit and cinnamon. 

Banana Muffins

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100 calories

Ingredients:

  • 5 ripe bananas, mashed

  • 2 c Kodiak/Flourish high protein pancake mix

  • 2/3 c egg whites

  • 1/3 c monk fruit

  • 1 tsp vanilla

  • 4 tsp baking powder

  • 1 tsp baking soda

Directions:

Pre-heat oven to 350° and spray a 12 hole muffin pan.

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Combine wet ingredients first, whisking with a fork. Slowly mix in dry ingredients. Pour into pan and bake for approximately 19 minutes. 

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