Tag Archives: breakfast

How to Make My Favorite Pumpkin Protein Pancakes [Gluten Free]

It’s no secret that I love protein pancakes!! Since we’re in the middle of pumpkin season, I decided I should try to make a pumpkin version of protein pancakes. They did not disappoint!! These pancakes are super easy to whip up and taste like fall. The ingredient list is short and they’ll keep you feeling full till lunch. 

img_0094-jpg Continue reading How to Make My Favorite Pumpkin Protein Pancakes [Gluten Free]

Easy and Healthy Breakfast: ‘Green’ Gluten Free Overnight Oats

I love overnight oats for breakfast!! They are easy, healthy & the flavor combinations are basically endless. As you can probably tell from the name, you make them the night before & in the morning you just grab and go! It’s a perfect way to get a healthy breakfast without much time.


Overnight oats are an ideal breakfast, depending on how you make them, because they cover all the macros: protien, carbs & fat. Oats are a great slow digesting carb, so they won’t spike your blood sugar & they can power you thru a workout or a long morning at work. I add protein powder to give the breakfast a boost and stay full longer. With the nut milk you get some good healthy fats and of course you can also add a drizzle of nut butter.

natural citizen organic greens

In this recipe I added some greens powder from Natural Citizen to give these overnight oats a superfood boost. You can’t ever have any greens in your day!!

Green Overnight Oats


  • 1/2 cup gluten free oatmeal
  • 1 scoop Quest protien powder
  • 1 scoop Natural Citizen Organic Greens (use SWEETBLONDE for $10 off)
  • 1 tsp chia seeds
  • 3/4 cup unsweetened nut milk (my fav is Silk Almond or Cashew milk)
  • 1/4 cup blueberries – fresh or frozen


  • Add all dry ingredients in a portable container. My favorite is a mason jar, easy to carry & cute!
  • Mix dry ingredients together till mixed well
  • Add almond milk & mix well
  • Top with fresh or frozen blueberries.
  • Close container and store in fridge overnight.
  • Enjoy next morning!!!

Green overnight oats

Looking for more recipe inspiration? Try this: Cinnamon Apple Crisp Overnight Oats. 

How to Make My Favorite Breakfast: Protein Pancakes

Y’all know that my favorite meal of the day is breakfast. I look forward to it the night before; I love breakfast food! Pancakes are one of my all time favorite things to eat for breakfast, or any time of day, especially protein pancakes. You will find that these protein pancakes are easy to whip up on a morning when you have more time and are great to make ahead of time for the week – meal prep style. IMG_4929

When I found Natural Citizen products on Twitter, I instantly wanted to try them. They are a company that believes in quality ingredients and giving back – two things that I’m all about too. They were kind enough to let me try their Organic Digest ‘smoothie booster’. While it’s called a smoothie booster, you can use it to boost baked goods too like I did here. I have also tried it in smoothies and it makes them super smooth & delicious. IMG_4926

As you may be able to tell from the name, this ‘booster’ helps support digestion and keeps things ‘regular’. I love that it tastes good and that it does its job in a gentle way – if you get my drift 😉 Be sure to check their products out! I highly recommend PLUS you can save $10 on your order with code SWEETBLONDE 😀 You can buy with confidence as they guarantee their products, so if you don’t love it, they will give you your money back. IMG_4924

You can jazz these pancakes up however you want. I love to throw frozen blueberries into the batter or top with some fruit. They are packed with protein and make a great breakfast. My favorite time to eat this is post long run with a cup of coffee! IMG_4927

One more thing – you can use any kind of protein powder in the recipe. I have tried several different ones and my favorite is Quest Protein as it bakes really well. If you are looking for a plant based protein powder, use the Natural Citizen proteinIMG_4933

Organic Digest Protein Pancakes
delicious, protein packed pancakes!
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Prep Time
10 min
Cook Time
5 min
Total Time
15 min
Prep Time
10 min
Cook Time
5 min
Total Time
15 min
Dry Ingredients
  1. 1 scoop protein powder
  2. 1/2 cup gluten free oats
  3. 2T flax seed meal (ground flax seed)
  4. dash of cinnamon
  5. 1 scoop Natural Citizen Organic Digest powder
Wet Ingredients
  1. 1/2 cup almond milk (or other non-dairy milk)
  2. 2.5 egg whites (about 8 Tablespoons)
  1. Blend all of the dry ingredients. (I used my NutriBullet)
  2. Transfer dry mixture to a bowl.
  3. Stir in liquid ingredients.
  4. Spray skillet lightly with coconut oil & cook in skillet like pancakes!
  5. It makes ~4-6 pancakes, sometimes more, depending on size of pancakes you make.
A Sweet Blonde & Her Fit Life http://sweetblondesfitlife.com/

My All Time Favorite Protein Shake – Just 4 Ingredients

If you are anything like me, you love delicious food that is easy to make. The recipe I am sharing with you today is exactly that; it’s quick, easy and healthy! In fact, it’s my favorite protein shake recipe. I rotate through a few different recipes and combinations for my protein shakes, but in the end I always come back to this one as my favorite. The best part, it’s only 4 ingredients!IMG_2736

The reason this is one of my favorite protein shake recipes is probably because it features the best flavor combo – peanut butter and chocolate! This shake is extra creamy and really satisfying. It’s perfect for breakfast, as a snack or after a workout. If creamy shakes aren’t your thing, I’ll show you how to customize the recipe. 

The entire recipe, ingredients + instructions is listed below. First I want to take a moment to explain 3 of the 4 ingredients: protein powder, peanut butter powder, cacao powder and a banana.favorite protein shake

Protein Powder

My protein powder of choice is Quest. I love the different flavors they offer, they use really high quality whey protein and each scoop has anywhere from 20-23g of protein depending on the flavor. While I avoid dairy, the low levels of lactose in the Quest protein does not bother me. 

You can use any brand of chocolate flavored protein in this recipe. Not all protein powders are created equal, so be sure to buy the highest quality protein powder your budget allows. Remember, expensive doesn’t mean it’s the best. Pay attention to the ingredient list, what kind of protein they are using and watch for added sugar.

Peanut Butter Powder

Are you familiar with powdered peanut butter? It’s basically peanut butter that they have removed the fat from. I like to use powdered peanut butter mostly in smoothies and prefer regular peanut butter for other uses. 

My favorite powdered peanut butter is from Crazy Richard’s. Again, it is all about the ingredient list for me. As Crazy Richard’s likes to say “there is one ingredient, peanuts”. The Pure PB+ is peanut powder with added vitamins. You can use regular peanut butter instead. Just be sure that the only ingredient is peanuts! There is no need for oils or sugar in peanut butter. 

Cacao Powder

Cacao powder is NOT the same as cocoa powder. It’s confusing, I know. Cacao is raw chocolate, nothing else. It’s the purest form of chocolate you can consume & much less processed. It is rich in antioxidants, vitamins, minerals and fiber. Cocoa has very similar health benefits as long as you get a cocoa powder that has no added sugars or oils. 

My favorite cacao powder is a local brand, Holy Kakow. You can find a huge selection of cacao powder on Amazon or at a health food store like Whole Foods.   This is an optional ingredient, I like to add it to make it extra chocolatey. You can use cocoa powder if you wish, just be sure it is unsweetened

favorite protein shakeChocolate Peanut Butter Protein Shake

1 scoop Quest chocolate protein powder
1 tsp cacao powder
1/2 frozen banana
1/2 cup almond milk**
1/2 cup water**
1/2 cup ice**
1 T powdered peanut butter (set aside)

1. Place all ingredients, except powdered peanut butter, in a blender.
2. Blend until reaches desired consistency.
3. Sprinkle powdered peanut butter on top. 

**If you want the shake to have a thinner consistency, leave out the ice. If you wish, you can also increase the amount of liquid.

favorite protein shake

What is your favorite protein shake recipe?

Two Easy & Delicious Recipes Perfect for Christmas Morning!

As you may know, breakfast is my favorite meal of the day. I love breakfast food! Breakfast on Christmas morning is particularly special. The tradition in our family is to open stockings with coffee or hot chocolate, then eat breakfast together. Because I always look forward to Christmas breakfast (or brunch), I love to create special recipes for that day.

The two recipes I am sharing with you today would be PERFECT for Christmas. They are both delicious and gluten free. I love to enjoy these year around, and they will for sure be making an appearance at Christmas this year. 

FullSizeRenderOat Cashew Waffles 

serves: 4

2 cups old-fashioned rolled oats
½ cup raw cashews
1 dash sea salt
1 Tbsp. coconut oil, melted
1 cup water
1 tsp. vanilla extract
Nonstick cooking spray
1 cup mixed berries (can sub any fruit here)
1 Tbsp. pure maple syrup (can substitute honey)

1. Preheat waffle iron.
2. Place oats, cashews, and salt in food processor or blender; pulse until coarsely ground.
3. Add oil, water, and extract; pulse until well blended. Batter will be thick, but if it is as thick as paste add 2 to 3 additional Tbsp. of water.
4. Pour ¼ of batter into waffle iron, lightly coated with spray; cook for about 2 to 3 minutes, or until waffle iron indicates waffle is cooked, or until waffle is cooked through. Repeat with remaining batter.
5. Serve waffles topped with fruit and maple syrup.

IMG_7638Kale & Tomato Frittata

serves 8

10 large egg whites (1¼ cups)
6 large eggs
¾ cup almond milk (can use dairy milk if desired)
Sea salt and ground black pepper (to taste)
½ tsp. ground nutmeg
1 Tbsp. olive oil
1 medium onion, chopped
2 cups chopped & de-stemmed kale
Nonstick cooking spray
1 cup cherry tomatoes, cut in half

1. Preheat oven to 350° F.
2. Combine egg whites, eggs, milk, salt (if desired), pepper (if desired), and nutmeg in a medium bowl; whisk to blend. Set aside.
3. Heat oil in a large skillet over medium heat.
4. Add onion and kale; cook for 4 to 5 minutes, or until tender. 
5. Lightly coat sides of pie pan with spray. Add onion and kale along with remaining oil to bottom of pie pan.
6. Add tomatoes and egg mixture pie pan.
7. Place pie pan in oven. Bake for 20 to 25 minutes or until puffy and set.

Tip: You can use spinach or other favorite greens instead of the kale. You can also mix the greens (i.e.: kale & spinach) for a total of 2 cups.

Tell me: what are your Christmas morning traditions?


Easy Blueberry Crisp – Gluten Free, No Refined Sugars!

I am a huge fan of breakfast, if you read my blog on a regular basis, you probably know that. It is my favorite meal of the day. I am always looking for new ideas to make my breakfast more exciting, and I am so excited to share this new creation, a gluten free blueberry crisp, with you. Also, I am giving away one of the ingredients used in this recipe & the baked apple recipe I shared earlier this week .Be sure to enter to win below! IMG_0008

Usually crisps are made for dessert, but I have recreated one that is perfect for breakfast time. What can I say, I’m a rebel. Heck, you could also have this for dessert, it’s interchangeable!IMG_9998

There are 2 things that make me particularly excited about this recipe:
1) It’s individual servings! You can double or triple the recipe to make more than one, but you don’t have to. Then when you eat it feels like you get to eat a whole crisp yourself. 😀 
2) You don’t have to get tons of dishes dirty. It is almost a one pot wonder, but not quite. It’s really easy to throw together, and clean up is a breeze too! 

IMG_0002Using honey crystals in this recipe allowed me to be much more creative. If you aren’t familiar with honey crystals, they are “honey without the sticky mess.” They have been available in packets, but Nektar Naturals just made honey crystals available in a easy pour bottle. It’s available for purchase at Walmart, which means it’s not some obscure ingredient that is hard to find. It’s great to use in tea,  oatmeal and recipes as a natural sweetener. 


Image-1Gluten Free Blueberry Crisp

serves 1
(can multiply recipe to make into larger serving)

1/3 cup blueberries, fresh or frozen
2 T maple syrup or Nektar Naturals honey crystals 
1/2 T arrowroot powder or cornstarch
1/2 T lemon juice
dash of cinnamon 

1/4 gluten free oats
2 T almond meal 
1 T sliced almonds
1 T honey crystals
1 T coconut oil, melted (can substitute butter or ghee)

1. Preheat the oven to 350F. In an individual baking dish or oven safe bowl, mix together the blueberries, maple syrup or honey crystals, arrowroot powder or cornstarch, lemon juice and cinnamon.
2. In a separate bowl, combine oats, almond meal/flour, sliced almonds & honey crystals. Mix in the coconut oil. Stir until the mixture is moistened throughout.
3. Sprinkle topping over the filling until it is evenly distributed (no need to smash it down). 
4. Bake for 20 to 25 minutes, or until the filling is bubbling around the edges and the top is lightly golden. Let the crisp rest for 5 to 10 minutes before devouring!!!!


For a boost of protein: add 1/2 scoop of protein powder to the topping!! Vanilla flavored works best. 
Not a blueberry fan? You can use any kind of berry, would be great with blackberries or raspberries, fresh or frozen.
Not a fan of sweet?? or you have really sweet berries? only use 1T of maple syrup or honey crystals in the filling.
Can’t find honey crystals? Look for them at Walmart! Or you can substitute liquid honey. 
Preparing this for more than one? I recommend you still use individual baking dishes, it’s so much more fun to eat that way! IMG_0006

Other recipes using honey crystals:
Healthy Holiday Dessert – Baked Apple


I was given a bottle of honey crystals from Nektar Naturals to review as well as a bottle to giveaway thru my association with Sweat Pink. I was not compensated for this post. As always, all opinions are my own. 

How to Make Protein Packed PB&J Pancakes

I talk about breakfast a lot here on the blog. It is easily my favorite meal of the day. Sometimes I think maybe I should have called my blog ‘The Healthy Breakfast Club’ or something like that… haha. I digress. Today I have a new breakfast recipe for you that lets you have your PB&J and eat it too!IMG_7505

Another thing I love almost as much as breakfast is peanut butter. When I was in elementary school, PB&J sandwiches were my favorite lunch. My mom used to make them for me about once a week and that was always my most favorite lunch day. These pancakes allow us to enjoy the delicious PB&J flavors in a healthy, protein packed way. (don’t worry I didn’t skimp on the PB!)IMG_7515

This recipe was inspired by one of my best friend Katie’s recipes. Katie is AMAZING in the kitchen and she has a lot of great healthy recipes on her blog. Check out her awesome recipe page & give her some love!

Why is protein important? 

Protein plays a key role in this recipe. Unlike traditional pancakes, these are loaded with protein! Protein is the macro-nutrient that helps keeps you satiated – aka full. This is one of the reasons why including protein in each meal is so important. It is also important for  muscle synthesis (building/maintaining muscle). 
Our bodies can only use 20-30 grams of protein at a time, so aim to include somewhere around that amount with each meal or snack. If you eat more in a meal, it won’t hurt you, but your body won’t be able to use it.  

These pancakes have about 26 grams of protein from both the egg whites and the Mighty Nut powdered peanut butter. The pancakes themselves have a great peanut butter taste because the powder is actually in the batter. They are delicious & a great way to start the day!IMG_7502

Enter to WIN!

You can enter to win your own jar on Mighty Nut powdered peanut butter. Mighty Nut is made from quality USA grown peanuts. They roast them, and press them to remove most of the fat.  What remains is protein, fiber and delicious peanut buttery taste. You can rehydrate it with water OR use it in powder form. It comes in 4 awesome flavors: chocolate, vanilla, flax & chia and original. IMG_7504

The giveaway will go from Thursday 10/22 to Monday 10/26 at 5pm PST. Here is how to enter: 

Mighty Nut PB
If you do not see a box displayed, click HERE

Check out a few other recipes I have made with Mighty Nut: Chocolate PB Shake & Fun Fruit Dip.

IMG_7513PB&J Protein Pancakes

serves 1

1/3 cup gluten free oats
1/4 cup oat flour (just grind up some GF oats in your blender)
1/4 tsp baking powder
2T Mighty Nut powdered peanut butter – flax & chia flavor
dash of cinnamon
1 cup egg whites 
1/2 cup raspberries + a few extra
1T Mighty Nut powdered peanut butter – any flavor
1T water

1. mix all ingredients together
2. in a skillet over medium heat, spoon out half the batter. Cook like a regular pancake, then cook the other half. 
3. While the pancakes are cooking, make the topping. In a small bowl, mash up the raspberries. In another small bowl, mix 1T of powdered peanut butter with 1T water. 
4. Top pancakes with peanut butter spread and mashed raspberries.
5. Enjoy!!!


*Please note: This post is sponsored by Sweat Pink on behalf of Mighty Nut/Peanut Butter & Co. All opinions are my own. Thanks for supporting my sponsors!

Don’t forget to enter the giveaway!!! (see above)

Stay Sweet!