My Favorite Healthy Breakfast

For less than 300 calories, this healthy breakfast packs in 17 grams of protein and has the same flavor as an everything bagel with cream cheese. The good news is that it keeps me fueled and satiated for hours – far longer than a bagel!

A person of habit, I’ve been enjoying the same breakfast for the past month. While I love oatmeal, yogurt bowls and smoothies, recently I’ve been craving the same thing I ate for breakfast for more than half my pregnancy – toasted English muffins topped with cottage cheese.  I find that this carbohydrate and protein combination keeps me full far longer than many other breakfasts and I love that it is so simple and inexpensive.  In case you aren’t already a cottage cheese devotee, here are a few of its’ many benefits:

  • Low- calorie source of protein and calcium
  • The casein protein in cottage cheese helps prevent hunger pangs.
  • In just one serving, you get a dose of vitamin B12, riboflavin, niacin, folic acid, pantothenic acid, and thiamin.
  • It is a good source of magnesium, which helps maintain blood sugar levels.

So now that you’re convinced that cottage cheese is a rock star ingredient, here are the directions for this delicious breakfast. I debated sharing this “recipe” as it is so simple but after no less than 25 people direct messaged me on Instagram sharing how much they loved it after seeing it on my feed, I decided I needed to share it with everyone!


  • 1/2 cup cottage cheese (Cabot is my favorite brand!)
  • 1 English muffin, toasted
  • Trader Joe’s Everything But the Bagel Seasoning


  • Split the English muffin and toast to desired level
  • Set toasted English muffins on plate and spread 1/4 cup of cottage cheese on each half
  • Sprinkle a small dash of Trader Joe’s Everything But the Bagel Seasoning on each half
  • Enjoy a bite while you smile because you know that this new breakfast will become a staple in your routine because it is healthy, easy and tasty!


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Pumpkin Spice Protein Pancakes

These delicious, easy, healthy pumpkin spice protein pancakes are ready in less than 10 minutes and include more than 15 grams of protein!

Pumpkin Spice Protein Pancakes

For years, the arrival of Fall meant cooler temperatures, shopping for new school supplies and that all-important outfit to wear to the first day of school. In college, it meant the beginning of football season, return to college and a fresh, new year. But, more recently, it has meant the return of tall boots, cozy sweaters, comfortable leggings, late nights watching football and all things pumpkin. Don’t get me wrong. I’m not one of those girls who rushes to Starbucks the day they release their pumpkin spice lattes. In fact, I don’t like the Pumpkin Spice Lattes as their articifial flavors and sweetness gives me a horrible stomachache. However, I do love incorporating pumpkin and spices into my baking and cooking once Fall’s cooler temperatures arrive.

When Krusteaz offered to send me a breakfast package to celebrate National Breakfast Month, I knew I wanted to use the new Krusteaz Protein Buttermilk Pancakes Mix to whip up seasonal pancakes.


This mix makes it easy to whip up light, fluffy pancakes while the inclusion of cinnamon and freshly grated nutmeg give them a taste of fall. With 13g of added protein, it’s the perfect way to keep your family full and energized all day long. In keeping with Krusteaz’s commitment to simplified and wholesome ingredients, the new protein pancake is free of partially hydrogenated oils, high fructose corn syrup, artificial colors, flavors and preservatives. Since this recipe includes both milk and eggs, the protein per serving is increased to 18 grams which means that unlike most pancakes, these will keep you full until lunch!


Pumpkin Spice Protein Pancakes

Pumpkin Spice Protein Pancakes

Makes 2 servings, 3 pancakes per serving


  • 1 cup Krusteaz Protein Buttermilk Pancake mix
  • 1 egg
  • 2/3 cup milk
  • Teaspoon of pumpkin pie spice
  • Teaspoon of cinnamon
  • 1/2 tsp of freshly grated nutmeg
  • Pinch of salt
  • Maple syrup


  1. Combine pancake pancake mix, egg, milk, pumpkin pie spice, cinnamon, nutmeg and salt in a medium size bowl.
  2. Warm a lighly greased pancake griddle or large pan to medium heat or 375 degrees.
  3. Use a whisk to combine the bowl’s ingredients; but don’t overmix the batter. It will be slightly lumpy and on the thicker side. Let batter stand 2 minutes.
  4. Spoon 1/4 cup batter onto the griddle and cook pancakes 1.5-2 minutes per side, or until golden brown.
  5. Flip and repeat on other side.
  6. Serve pancakes on a plate and top with a drizzle of maple syrup and any option toppings such as pecans, a dash of cinnamon or dab of butter.


This is such a fast and easy breakfast that it is perfect for weekdays and weekends alike and unlike regular pancakes, the protein in these help ensure you’re satiated until lunch!

This post is brought to you by Krusteaz. As always, the recipe, text, images, and opinions expressed are my own.

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Grain and Sugar Free Blueberry Muffin Recipe

Hello! I am so thrilled to help fill in for Ashley as she takes care of her new baby girl! I remember how wonderful (and sleep deprived) those first moments were … so I am wishing her the best as she recovers and enjoys all of those baby cuddles.

My name is Laury, and I started a blog in 2009 called The Fitness Dish. After the birth of my second child I took a few years off from blogging to focus on my family and my business … but now I am back! My blog has a new name and a new look, and I am so excited to be connecting with this community again!

I am a power yoga instructor, sports nutritionist, personal trainer, and mom who teaches people how to create healthier habits in all areas of wellness. On my blog, you will find recipes for low-sugar meals, DIY beauty & skincare, wellness tips, as well as some yoga & fitness sprinkled in.  It is basically all of my passions poured into one place.

Ashley said you guys needed more breakfast ideas, so I am going to share one of my FAVORITE freezer-friendly muffin recipes with you today.

I created this a few years ago for my son when he was doing baby-led weaning, and I was nursing (and ravenous).

Many of my friends and family make this still today, and love it!

These muffins have NO added sugar, so they are best enjoyed warm, topped with some grass-fed butter, ghee, or coconut oil on top.

You can certainly add some Grade-B maple syrup (I would suggest about 1/4 cup) of you think you or those you’re serving it to would love a tad more sweetness.

If you are doing a program like The Whole 30, these are compliant (just use coconut oil instead of butter).

Adding more healthy fats in place of the added sugar for flavor was key for me in reducing overall sugar in my diet. It is satiating and keeps my belly full and taste buds happy!

I am lucky to have a flexible job, working from home and teaching yoga at the studio several hours per week.

However, there is a lot of running around and chaos that happens daily.

Mornings are full with work outside the home, afternoons I am with my 3-year-old son and 75-pound high-energy puppy (all while trying to sneak in computer work for my home-business during nap-time if it happens).

Once my husband is home from the office I am usually running off to teach yoga classes.

A flexible job where you can be home a few hours during the day has its perks, for which I am grateful, but it also presents its own set of challenges.

Having food prepped for easy grab and go is crucial for us to stay on our healthy eating game.

Picking one day to make a bunch of things ahead for breakfast and lunches (as well as planning my dinner menu) has been super helpful.

These grain and sugar-free blueberry muffins have been a staple in that rotation!




makes 12 muffins


  • 1-2 ripe plantains (2 cups, pureed)
  • 1/4 cup coconut flour
  • 1/4 cup coconut milk (I like this brand: guar gum and BPA-free; you can also use raw grass-fed whole milk)
  • 3 TBSP coconut oil, melted
  • 5 eggs (pastured and soy-free a plus!)
  • 1 cup frozen organic blueberries, divided
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • 2 teaspoons vanilla
  • 1/4 teaspoon salt
  • 1/4 teaspoon of cinnamon


Preheat oven to 350 degrees. Cut the plantains skin lengthwise with a sharp knife to remove the peel (make sure they are ripe, or they will be very hard and a regular blender won’t handle them). Puree plantain in blender or food processor. Meanwhile, sift dry ingredients in a bowl (you can just add them to a bowl and whisk them together). Add half of the blueberries and milk to the blender and quickly blend. Add melted coconut oil and vanilla to a bowl with a hand mixer or stand mixer and start mixing. Add plantain/blueberry mixture and scrape down sides until just combined. Alternate dry ingredients and eggs and make sure it is combining, but try not to over-mix. Add remaining blueberries hand stir in. Pour batter into parchment muffins liners in muffin tins. Bake for about 25 minutes.


Please let us know if you try them.

If you have the time and want to pop over to my blog to say hi … I’d love to “meet” you!

Thanks for reading!


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