Protein Mug Cake

I love a good protein mug cake at night once in awhile after I’ve had a tough training day or am looking for a healthy treat. Sometimes you just need a baked good once in awhile, am I right? I’m a sucker for muffins and cakes so I love having this as dessert when I’m trying to keep it healthier. Protein before bed helps continuously fuel my muscles while I’m recovering during sleep. The picture below is what the cake looks like once it comes out of the microwave (super appealing, I know).

If you under cook the cake a little it leaves a gooey center when you break into it. HELLOO it’s amazing. Honestly the taste can take some getting used to (seriously it’s not your moms homemade cake) but it’s a great, healthy substitute. Top it with peanut butter or Halo Top ice cream and now we’re talking. Typically, I will cook it in 30 second intervals. Microwaves can all be different so I’d start on the shorter side. 30 seconds gives me time to check on it and see if it’s started to rise into a cake shape or if it still needs time. Usually 1 minute is enough in my microwave.

You can really use any flavor of protein to make these cakes. At night I usually like a little chocolate so I’d prefer that, but you can use vanilla, cinnamon- the possibilities are really endless. Cinnamon roll, strawberry shortcake, peanut butter cup, cookie dough- YUM! The base recipe would be the same regardless of flavor, which is posted below. I would recommend either a whey, casein or a blend. Whey is a fast digesting protein, casein is slow (meaning it takes longer to digest through your body) and a blend will be in between.

My little guy happened to be wearing his muscle shirt when I was testing the recipe and he had a few bites himself. He enjoyed it with the peanut butter but my 5 year old wasn’t much of a fan. It can have a somewhat “spongy” texture to it, but I find having it with a little peanut butter or Halo Top ice cream really helps. I find that having the right flavored protein powder really helps with this (my favorite is chocolate peanut butter). I feel like I need to repeat myself that THIS IS A HEALTHY ALTERNATIVE! 🙂 Hope you enjoy!

Protein Mug Cake

Ingredients

  • 1 serving size protein powder (typically 1-2 scoops)
  • 2 tblsp egg whites
  • 2 tblsp almond milk
  • 1/2 tsp baking powder
  • 1/4 tsp vanilla extract

Instructions

  1. Mix protein powder and baking powder in bowl.
  2. In separate bowl, mix egg whites, milk and vanilla.
  3. Pour egg mixture into protein powder and mix until combined. Add extra milk if needed to make a sticky, thick dough.
  4. Microwave in 30 second intervals for 1-1:30 minutes.
  5. Top with peanut butter or Halo Top ice cream.
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Strawberry Protein Bars

I don’t make protein bars often but these have been so easy to make and I feel a lot better giving them to my husband knowing what’s in them. He takes a bar with him every day to work so I know having protein, healthy fat and carbs will help keep him full while he’s working. We have so much protein powder at our house so I figured I’d use that to get the extra protein in these bars. He has strawberry powder and I found some freeze dried strawberries that I thought would go perfect in the bars- and they DO!

What I love most about these protein bars is there is no refined sugars, I add healthy fats with flax seeds and almonds, and the mix is pretty versatile. This is what the mixture looks like before I add the strawberries and press into the parchment paper to freeze. It isn’t totally stuck together which is fine because they will stick together after pressed and frozen. I like having protein bars for an easy and healthy snack to grab from the fridge or freezer when I’m in a rush.

I mixed a few strawberries into the mixture before I dumped it onto the parchment paper. Then I added some extras to the top. These strawberries are very similar to the Special K cereal. They give the bar a nice crunch and add to the strawberry taste from the protein powder. Feel free to use any flavored protein powder for these bars, I used strawberries and cream.

I’m able to get about 8 decent size bars from this recipe. After cutting the bars when they get out of the freezer, I place them in small ziplock bags. Some go into the fridge and some go into the freezer.

 

Strawberry Protein Bars

Ingredients

  • 1.5 cup oatmeal
  • 1 cup protein powder
  • 1 cup pitted dates
  • 3 tblsp flax seeds
  • 1/4 cup chopped almonds
  • 1/4 cup honey
  • 1/2 cup nut butter
  • 1/2 cup freeze dried strawberries

Instructions

  1. In a blender or food processor, combine the oats and protein until fine. Add dates, flax seeds and almonds and continue blending until finely chopped.
  2. Add honey and nut butter to bowl and mix until combined.
  3. Carefully mix in freeze dried strawberries.
  4. Place parchment paper in 8x8 baking dish. Put mixture onto parchment paper and press down firmly.
  5. Add extra strawberries on top if desired and freeze for 30 minutes.
  6. Once bars are hard, remove from dish and cut into 8 pieces. Place in bags to store in fridge or freezer.
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Protein Oatmeal

You can’t really beat a good bowl of creamy oatmeal in the morning. I love having a nutrient filled bowl of oats to get me fueled for the day, but also need protein to satisfy me for a few hours. Here is where the egg whites come in. Oatmeal has a good source of carbohydrates to give me energy and a decent amount of fiber but I know protein is what I need to feel full longer. Cooking the egg whites into the oats is easy (stir consistently due to sticking) and can hardly be tasted depending on your toppings.

I’ve been getting weirder with my oatmeal lately and have started adding veggies to it. I know, WTF am I thinking? But I like to get them in where I can and if I can’t really taste them I call it a win. The basis of how I cook oatmeal is the same whether I add shredded zucchini or frozen chopped cauliflower. The toppings are where I like to switch it up depending on what I have/am in the mood for. I find the toppings help mask the veggies and eggs a bit too. Especially granola.

This bowl above is made with the same egg white base and water but includes some shredded zucchini with the water drained. I shred the zucchini into a paper towel then ring it out to get the extra water out. The zucchini goes into the oats so they cook at the same time. I topped it with purely elizabeth chocolate sea salt granola, flax seeds, banana and white chocolate peanut butter. The salt from the granola tastes soo good with the oats and peanut butter.

This bowl above has shredded, frozen cauliflower cooked into the oats and egg whites with water. I topped it with plain greek yogurt, flax seeds, purely elizabeth granola again and strawberries. It was more of a creamy texture than the peanut butter but I like this just as much. The yogurt with strawberries are a great combination together and gives it a nice creamy texture.

Sometimes you just don’t want to bother with the veggies. I get it- it’s kinda weird at first to get used to them. This bowl doesn’t have any veggies. But I still added the egg whites. I used plain greek yogurt for some extra protein and purely elizabeth blueberry hemp granola, chia seeds, frozen blueberries and bananas.

I love to eat oats before going to the gym to give me the energy I need to feel good and push through a tough workout. Protein in my meals is just as important so I like to use real food sources when I can (instead of protein powder, since I have them during/after my workout). Give these oats a try for a healthy fueled breakfast!

Protein Oatmeal

Ingredients

  • 1/3 cup old fashioned oats
  • 3-6 tblsp egg whites
  • 1/3 cup water (2/3 if using 3 tblsp egg whites)
  • Toppings
  • 1tblsp peanut butter or plain greek yogurt
  • mixed berries/banana
  • 1/4 granola

Instructions

  1. Spray pot with coconut/olive oil to avoid sticking.
  2. Add oatmeal, egg whites and water to pan.
  3. Constantly stir over medium/medium-low heat.
  4. Once oats are cooked and become fluffy, remove from heat. Add toppings and enjoy!
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Smoothie Bowls

Today’s #fueledupforme is brought to you by my newest obsession: SMOOTHIE BOWLS! I know you’re thinking, Kara, just drink the smoothie! But listen. Chewing signals your body to start the digestion process by releasing enzymes needed to digest. It really all starts in your mouth. If you’re considering this a meal, your body needs to act like it’s a meal. So next time you have a smoothie, try swishing it in your mouth a little before you slurp the whole thing down.

Anyways-back to the bowl! Topping your smoothie with fruits, granola, protein bars and [my fav] peanut butter will help fulfill that need. I love getting creative with different fruit and toppings for my bowls. The base is usually the same.

  • 1/2cup frozen blueberries/strawberries/mangos
  • 1/2cup frozen cauliflower
  • 1/4 cup almond milk

What the what? Cauliflower?? I thought the same thing. But this veggie is so versatile you can’t really taste it when it’s masked with the blueberries. It has a lot of benefits to it as well such as being a great source of Vitamin C and Vitamin K. Sometimes I need to add a little more milk as I go to get everything mixed up. Occasionally I’ll put a scoop of greek yogurt or protein powder in the base of my bowl as well to get some more protein in the meal. Careful when you add yogurt or powder because you’ll need to add more milk. It can turn into a fight with the blender getting the consistency thick but it’s worth the fight.

I love to have this either before or after my workout. The carbs from the blueberries and whatever toppings I decide on (granola, more fruits) are a great way to replenish my glycogen stores after working out or fuel me to get ready for a workout. It’s an easy meal to put together quickly- you don’t have to make them look fancy but it makes it fun!

Give it a try and let me know how you like them! #fueledupforme #fueledupformebowl

 

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