Breakfast

Serves 1-4  

You can use whatever toppings you like, I just chose Canadian bacon,green onions, spinach, salt & pepper, and a pinch or two of low-fat Mexican blend cheese - not even a point.

The tortilla I use is La Factory Low Carb Flour Tortilla, whatever tortilla you choose, make sure your frying pan is a little smaller so the tortilla comes up on the sides (keeps the eggs on the tortilla).

Spray pan with cooking spray, add tortilla, medium heat. Whisk 2 eggs, pour on top, add toppings, cover until egg is cooked through.

Topped with spicy salsa

So easy and delicious!!!!

Serves 4

1 cup (106 grams) of high protein coffee cake, I use Kodiak pancake mix

½ tsp baking soda

½ tsp baking powder

¼ tsp salt

1 egg

3/8 cup of nonfat Greek yogurt

2 tbsp of lite vegetable oil spread, I use Imperial 27%

1 tsp vanilla extract

2 tbsp of zero calorie sweetener, I use Truvia

1 tsp ground cinnamon

½ tsp pumpkin spice

1/3 cup of zero calorie brown sweetener, also use Truvia

Preheat oven 350 degrees, grease 6”x2” round cake pan, or use something comparable.

Mix cinnamon, brown sweetener, pumpkin spice in a small bowl, set aside.

Whisk sweetener, egg, yogurt, butter, whisk in vanilla.  Sprinkle on pancake mix, soda, salt, powder.  Mix with large spoon, it will be thick.  Spread half batter into prepared cake pan, sprinkle with half cinnamon mixture, spread remaining batter (does not have to be perfect) add last of cinnamon mixture. Bake 20-25 minutes. Let cool in pan about 5 minutes.

If you want to add a glaze: Mix 3-4 tbsp of powdered sweetener with 2-3 tsp of water, let the cake cool a little more then drizzle

Makes 8

280 grams of high protein pancake mix, I use Kodiak Cakes Buttermilk

1 ½ tsp of baking powder

½ tsp of salt

3 tbsp of sweetener, like Swerve

1 tbsp of cinnamon

½ tsp of nutmeg

1 cup of pumpkin puree

1 tsp of vanilla extract

2tbsp of unsweetened almond milk

100 grams of raisins, lightly chopped

In a large bowl whisk together all dry ingredients. Add pumpkin, vanilla, and raisins. Mix with a large spoon until almost all dry ingredients are incorporated, add milk, keeping mixing until dough ball forms and no dry ingredients remain. Dough is slightly tacky but should not stick to your hands

Pat out to an 10” circle, cut into 8 pie shaped pieces. Place on baking sheet.

Bake 15 minutes, remove from baking sheet to cool.

Serves 8

5 large eggs

veggies of choosing, diced & chopped

I used bell pepper/onion about a 3/4 cup each.

8 slices of Canadian bacon, chopped

5 slices of tomato

1 cup of unsweetened almond milk

1 cup of flour

1 oz. of cheese, I use Wisconsin Premium Mexican Blend, did not have fat free

S&P

Preheat oven 350 degrees, grease a deep pie dish 9" round.

Whisk eggs and milk together in pie dish, whisk in flour, stir in veggies/bacon etc.... S&P, top with sliced tomato and cheese.

The only thing tricky with this bake is making sure the center is thoroughly cooked. I baked this to 52 minutes and the center was not quite cooked. I am suggesting a 55–60-minute bake time. Bake until center is firm, if you are in doubt, pop it back for another 5-10 minutes.

Makes 6 – 8 grams of protein each

140 grams of high protein pancake mix, like Kodiak Buttermilk Pancake & Waffle Mix

1 1/2 tsps. of baking powder

1 1/2 tsps. of cinnamon

1/2 tsp of salt

2 Tbsp of lite butter, I use Imperial 27% vegetable oil, You can use ICBINB is the if that is what you have, they are the same points.

1/2 cup nonfat plain Greek yogurt, like Fage

3 tbsps. SF maple syrup

1 tsp vanilla extract

1 tbsp of unsweetened plain almond milk, I buy Kirkland's Almond Beverage (Costco)

50 grams of raisins

Preheat oven to 410 degrees, line large baking sheet with parchment paper

In a medium bowl add and whisk to combine: pancake mix, powder, salt, cinnamon. Add butter and using the back of a fork cut butter into mix, until you see tiny balls of butter. Add yogurt, vanilla, syrup, and milk. Mix with large spoon until incorporated, fold in raisins. Let rest 5 minutes.

Transfer dough to flat surface dusted with pancake mix, pat into 7" circle, cut 6 triangles. Place on baking sheet.

Bake 15 minutes, remove from oven to cool 5-7 minutes on sheet. Top with SF syrup/lite butter

9 Slices

2 Packets of Cinnamon Spice Lower Sugar Instant

Oatmeal, I used Quaker

½ cup High Protein Buttermilk Pancake & Waffle Mix, I use Kodiak

1 large egg

1 tsp baking powder

¾ cup unsweetened applesauce

Preheat oven 350 degrees, grease 4.5x8.5 loaf pan

Whisk egg & applesauce, add pancake mix, oatmeal, baking powder, stir with spoon transfer to prepared pan.

Bake 25-30 minutes, let cool in pan 10 minutes. Slice into desired servings.

Add 1 tsp of lite I Can’t Believe It’s Not Butter spread for an extra treat and no added points.

Preheat oven to temp on biscuit package (350 for these), grease with cooking spray an 11x7 casserole dish

6 large eggs

2 large scallions chopped

1 small red bell pepper, diced

1 small orange bell pepper, diced

1 1/2 cups baby spinach, chopped

cherry tomatoes, I used 6 I think, quartered

1/3 cup unsweetened almond milk

4 Flakey Layer Biscuits, pulled apart (8 in total), I used Pillsbury Grands

S&P

add eggs and milk to prepared baking dish, whisk until combined, add veggies, mix, S&P, lay biscuits over top.

Bake 35-40 minutes.

Let cool 10 minutes, slice around each biscuit to serve

An easy delicious way to make 6-8 pancakes at one time

Heat oven to 400 degrees

Place 10” cast iron or oven safe skillet inside oven while it preheats, meanwhile add the following to a food processor or blender:

3 Eggs

½ cup of All Purpose Flour

½ tsp each of nutmeg and of cinnamon

½ cup of 2% Milk

2 Tbsp of sweetener, I use Monkfruit

Blend until well combined

Remove pan once oven reaches 400 degrees add 2 tbsp of lite butter, spread around bottom and sides of pan. Be careful pan will be very hot. Immediately pour in batter and bake 18-20 minutes.

Remove from oven. It will deflate while it cools. Add fresh fruit of choice, dust with powdered sweetener top with favorite syrup.

You can probably use a deep-dish pie plate as long as it can withstand a 400-degree oven.

Makes 8

These are the real deal when it comes to size and certainly worth the points it will cost you.

2 Cups of Self-Rising Flour

1 tbsp of Baking Powder

¼ tsp of Salt

1/8 cup of Sweetener, I always use Monkfruit

3 tbsp of 53% Veggie Oil Butter, still using Blue Bonnett, cut into small squares. Leave in the fridge until you’re ready to diced it up and add to your flour.

1 tbsp of fresh squeezed OJ, plus 1 1/2tsp for drizzle

1 egg

¼ cup of milk, I use unsweetened almond milk, so you can use something comparable

1/4 cup of Unsweet Applesauce

Zest from ½ of a large orange

1 tsp of Vanilla Extract

1 cup of Fresh Cranberries

Powdered Sugar, adds a sweet component to this tart scone.

I Can’t Believe It’s Not Butter Spray

Preheat oven to 400, line baking sheet with parchment paper.

In a medium bowl, whisk egg, 1 tbsp of OJ, applesauce, vanilla extract, orange zest, milk.

In a different bowl, whisk together your flour, sweetener, baking powder & salt. Get your butter out of the fridge, diced it and it to your flour, stir to coat. 

Pour your egg milk mixture into the middle of the flour and by using a wooden spoon mix until just combined, fold in cranberries.  On a floured surface, pat out dough into a circle, mine looked perfect at 10”, flour a sharp knife and make 8 equal slices.  Place on cookie sheet and spray each with 2 sprays of I can’t believe it’s not butter.

Bake 20 minutes. Let cool

Mix 1½ tsp of OJ with 3 tbsp of Powdered Sugar and drizzle over scones

Serves 6

2 ½ cups of 1 Minute Oats, I use Quaker

3 tsp ground cinnamon

2 tsp baking powder

½ tsp salt

1/3 cup unsweetened applesauce

1 cup of unsweetened plain almond milk

1 tsp vanilla extract

¼ cup sugar free syrup, I use Mrs. Butterworths or Maple Grove Farms

2 Tbsp of brown sugar replacement, like Lakanto Monkfruit

Glaze: Mix while oats are baking

2 tbsp of room temperature whipped cream cheese, I like Philadelphia Original Whipped

3 Tbsp of Powdered Sugar replacement, Lakanto Monkfruit is what I use

1-3 tbsp of plain unsweet almond milk

Preheat oven 350 degrees, grease 8x8 baking dish.

Mix oats, 2 tsp cinnamon, powder, salt, add milk, syrup, vanilla, stir, transfer to baking dish, sprinkle with 1 tsp of cinnamon and 2 tbsp of brown sugar.

Bake 25-28 minutes. Let cool slightly and drizzle with glaze. 

Store in air tight container in fridge for up to 5 days.

Makes 4

Preheat oven 325 degrees, grease 4 wells in a donut pan

½ Cup of Self-Rising Flour

1 tbsp of dark cocoa powder, like Hershey's Dark

1 tbsp of Monkfruit white sweetener, I use Lakanto

1 tbsp of Monkfruit Brown sweetener, I use Lakanto

¼ tsp of vanilla

1 egg

1 tbsp of unsweetened almond milk

¼ cup of unsweetened applesauce

Mix glaze in a wide bowl while donuts are baking:

½ cup of Powdered Sweetener, I use Lakanto Monkfruit

1 tbs of cocoa powder, I use Hershey Dark

3 tbsp of unsweetened almond milk

Sprinkles up to 8 grams or 2 tsps to keep at 2pts per donut, I used Great Value Halloween Sprinkle Mix. Whisk egg, applesauce, sweeteners, add vanilla, stir, add flour and cocoa powder, stir in milk. Divide evenly between 4 donut wells. Bake 15 minutes. Remove from pan and glaze, then sprinkle with sprinkles 

Makes 4

Preheat oven 350 degrees, grease 4 cavities in a donut pan   

½ Cup of Self-Rising flour, I use Gold Medal

1/8 cup of Sweetener, I use Monkfruit

¼ cup of unsweetened applesauce

1 large egg

1 tsp of lemon zest

1 tsp of fresh lemon juice

Whisk together all ingredients except flour, stir in flour. Add ¼ cup of batter to each donut well.

Bake 15 minutes. Let cool 5 minutes, release from pan.

Glaze: Mix together in a wide mouth bowl

½ cup packed powdered sweetener

5 tsp of fresh squeezed lemon juice.

Dip all warm donuts once, then do again when first layer has cooled slightly.

Huge Breakfast Burrito, could only eat 1/2, next time just 2 eggs

1 Flour Tortilla, I used Carb Lean by La Banderita

3 eggs, beaten

1 cup of chopped veggies I like red bell pepper, green onions

1 cup of baby spinach

2 tbsp of Salsa, I use Pace Picante

Avocado Salsa -it's spicy, optional, Tostitos Avocado Salsa

Heat a greased skillet, PAM, add your veggies, cook until soft, add your beaten eggs, scramble, sprinkle with cheese.

Fry your tortilla in skillet large enough for it to lay flat and brown, I use the flame on my gas burner and spin it and flip it until it's has little charred marks.

Transfer your scramble to the tortilla and wrap, top with more salsa, etc...

Yields 16

Preheat oven 350 degrees

3 cups of Old-Fashioned Oats, I use Quaker

¼ cup of Brown Sugar

3 tbsp of Golden Sweetener, I like Monkfruit

1 tsp of Vanilla Extract

1-15oz. can of Pumpkin Puree, not Pie filling.

2 tsps. Of Pumpkin Spice (4tsp. of cinnamon, 2tsp. of ginger, 1tsp of ground cloves, ½ tsp of nutmeg)

27 grams of Sugar Free Chocolate Chips (optional)

Mix your pumpkin with sugars & spices. Add your oats, equally top with chips if using.

Grease pan, and fill each well with ¼ cup unpacked of mixture. Bake 25-28 minutes.

Remove from pan to cool. Can be stored in air tight bag or container.

Makes 8

3/4 cup of High Protein Pancake/Waffle Mix, like Kodiak

1 cup +2 Tbsp of water

1 egg

1/2 tsp of vanilla

½ Cup of Pumpkin

2 tsp of White Sweetener, like Monkfruit

1 tsp of All Spice

16 tbsp of Fat Free Whipped Topping, I use Cool Whip, I should buy into that company’s stock!

4 Tbsp of Lite Syrup, I usually buy Aunt Jemima

Cinnamon

Whisk until well combined and lump free. Batter should coat your whisk but not stick.

Use a 10” nonstick skillet, heat on medium, spray with cooking spray, pour 1/4 cup of batter in the middle of pan and tilt the pan in a circular motion to spread out the batter. You’ll know when to flip when the edges lift about 4 minutes, flip and cook a couple more minutes.

When ready to eat, spread 2 tbsp of whip topping on half, sprinkle with cinnamon, fold in half, then fold side over. You can also roll it up, up to you.   Top with lite or sugar free syrup or eat as is.

Use a muffin pan if you don't have a doughnut pan.

Makes 12

Preheat oven 375 degrees

1 1/2 cups of High Protein Pancake Mix, like Kodiak

2 tsp of Baking Powder

1/2 tsp of Salt

2 Large Eggs

1/2 cup of Unsweetened Applesauce

1/2 cup of Sugar Free Maple Syrup, I love Maple Grove Farms

1/4 tsp of Maple Extract

1/3 cup of Brown Sugar Replacement, I like Monkfruit

Beat together eggs, sweetener, syrup, extract & applesauce. Whisk together pancake mix, powder & salt. Add to wet ingredients and beat until smooth and well blended. Piping bag is best for this, divided batter into 12 doughnut cavities.

Bake 12-14 minutes, let cool a few minutes, transfer to cooling rackk

Make your glaze by combining in a shallow wide mouth bowl

1 1/2 cup of Powdered Sugar Replacement

2 Tbsp +1 tsp of Sugar Free Maple Syrup

2 Tbsp of Unsweet or Sweet Plain Almond Milk

pinch of salt

Taste the glaze if you want more Maple flavor add 1/8 tsp of Maple Extract until you get the flavor you're looking for.

Chop 40 grams of walnuts.

Remove doughnuts from pan and place warm doughnut upside down into glaze, lift and set on cooling rack. Sprinkle with walnuts. Repeat with the rest of doughnuts.

Makes 8

Preheat oven 375 degrees, grease a 9" pie dish 

Add to large bowl & mix:

2 Cups of High Protein Pancake Mix, I use Kodiak (Spooned

and leveled)

1 Tbsp of Baking Powder

1/2 tsp of Salt

1/4 cup of White Granulated Sweetener, I use Lakanto Monkfruit

Whisk together in a small bowl:

1/2 cup of unsweetened Plain Almond Milk

1/3 cup of FFGY, I use Fage

1 tsp of Vanilla Extract

Add 4 tbsp. of a cold butter spread, I used 30% I Can't Believe It's Not Butter, to your flour mixture, using a fork cut in butter. Add wet mixture and stir to combine, fold in 1 cup of blueberries, transfer to pie dish. Spread evenly.

Brush with more almond milk and sprinkle with 2 tsps. of sugar in the raw, regular white sugar, or sugar substitute.

Bake 30-35 minutes, let cool in dish 10 minutes, cut desired servings.

Makes 6 or 8

For the Patty:

1lb. 99% Fat Free Ground Turkey

1 1/2 tsp of dried Sage

1/2 tsp of dried Thyme

1 tbsp of Brown Sugar

Pinch of S&P

Pinch of Cayenne

Mix the above seasoning together, add your turkey to a medium bowl, break it up then sprinkle it with the seasoning mixture.  Make 6 equal portions, they are good size, so you can easily make 8- 2oz patties and still get a good sandwich.  Fry your patties on med-high heat, flipping once. Cook until internal temp is 165 degrees.

For the Flapjacks:

6 Jacks- 1 1/4 cups of High Protein Pancake Mix, like Kodiak Buttermilk, mix with1 1/4cups + 1tbsp of water. lump free, using an 1/8 cup of batter for each pancake will produce 12 pancakes. 

8 Jacks -1 ½ cups of mix with 1 ½ cups of water+1tbsp =16 pancakes. Cook as you normally do.

Assembled Sandwich.  Freeze when room temp and wrap separately. To reheat frozen: wrap patty in damp paper towel microwave until heated through, then microwave jacks, reassemble.

Add a sunny side up egg for added protein

Freeze and reheat, add a protein shake for a quick

grab-n-go breakfast.

Makes 12 - 9 grams of protein each

Preheat oven 350 degrees and grease 2 donuts pans (12 donut wells) 

Sift together, set aside

2 Cups of High Protein Pancake Mix, Kodiak Buttermilk

3 tsp of baking soda

1/2 tsp of salt

In a large mixing bowl add & mix well.

1 egg

1/4 cup of unsweetened applesauce

1/4 cup of Golden Sweetener, I like Lakanto Monkfruit

1/4 cup of Plain Unsweetened Almond Milk

1 cup of Water

3/4 cup of Peanut Butter Powder, like PB2

Add 1/2 the pancake mix mixture, combine, then add remaining ingredients, mix until smooth.

I like to use a pastry bag but you can use a zip lock or spoon it in the donut pan.

Bake 10-12 minutes. Let cool in pan a few minutes.

Toppings:

PB Drizzle: If you have it, Peanut Butter Cup Skinny Syrup it's a great way to sweeten PB2 powder, I used 2 tbsp of PB2, 1 tsp of Syrup and then added enough water to make it thin enough to drizzle about 3 tsps.

Strawberry Topping, warmed Sugar Free Preserves, will only need a teaspoon or so to drizzle on

2 Cups of High Protein Pancake Mix, Kodiak is my go-to

1 tbsp of Baking Powder

¼ tsp of Salt

3 tsps of Sugar in the Raw or your favorite granulated sweetener

3 tbsp of a Lite Butter Spread, I use Parkay. Leave in the fridge until you’re ready to add to the flour.

4 oz. of diced Prosciutto, you can use a low point Canadian Bacon as well. 

3 oz. of Fat Free Shredded Cheddar, chop it up into smaller pieces

1 egg

¼ cup of milk, I use Almond, so you can use something comparable

¼ cup of Unsweet Applesauce

I Can’t Believe It’s Not Butter Spray

Preheat oven to 400, line cookie sheet with parchment paper.

In a medium bowl, whisk egg, applesauce & milk.

In a different bowl, whisk together pancake mix, sugar, baking powder & salt. Get your butter out of the fridge, add the flour mixture and stir to coat. (Leave butter lumpy)

Pour your egg milk mixture into the middle of the flour and using a wooden spoon mix until just combined, mix in diced ham and then cheese.  On a floured surface, pat out dough into a circle, mine looked perfect at 10”, using a sharp knife and make 8 equal slices.  Place on cookie sheet and spray each with 2 sprays of I can’t believe it’s not butter.

Bake 15-20 minutes. Let cool

Makes 7

3/4 cup of High Protein Pancake/Waffle Mix, like Kodiak

1 cup of water

1 egg

1/4 tsp of vanilla

Whisk until well combined and lump free

In a 10” nonstick skillet, on medium heat, spray with cooking spray, once your skillet is hot, pour 1/4 cup of batter, tilt your pan in a circular motion to spread out the batter. You’ll know when to flip when the edges lift, flip and cook a few more minutes.

Top with your favorite fruit and Sugar Free or Fat Free Whip Topping.

I made a raspberry and a blueberry sauce:

In a microwave safe glass dish, add ½ cup of blueberries, 1 tsp of sweetener, I use Monkfruit and a few squeezes of lemon. Place a paper towel over top of bowl and microwave for 40 seconds.  Smash down any remaining whole berries.  Do the same with the Raspberries. 

When ready to eat, spread some sauce on 1 half of crepe top with a few uncooked berries, add 2 tbsp of whip topping to the half, then fold cream over berries, then side over side. Top with more sauce /lite or sugar free syrup.                                                   

Serves 8

2 Cups of High Protein Pancake Mix, always Kodiak for me

1 Tbsp of Baking Powder

¼ tsp of Salt

¼ tsp of Nutmeg

4 Tbsp of Lite Butter Spread, I’m using 30% Oil I Can’t Believe It’s Not Butter

1 Egg

1 tsp of Vanilla Extract

2 Medium Bananas (total weight 9oz.), mashed in a medium bowl

25 Grams of Chopped Walnuts

Preheat oven 375 degrees, grease a  9” glass pie baking dish.

Add to your mashed banana bowl: egg, vanilla, whisk.

In a large mixing bowl, add flour, powder, salt, nutmeg and whisk until combined.  Drop in cut up butter, gently toss with flour mixture to coat, add walnut and toss some more 😊.  Create a well in the center of the flour walnut butter mixture and pour in your wet ingredients.  Using a large spoon mix until dry ingredients are incorporated.  Transfer it into  a pie dish, spread evenly with a wet spatula and bake 25 minutes.  Check with toothpick for doneness, let cool 15-20 minutes in dish, slice and serve.