Mushroom Pizza Bites

Here is a recipe for everyone who loves the flavours of pizza but wants a low calorie option. These healthy mushroom pizza bites are also very high in complete proteins, perfect for muscle building purposes, or to prevent muscle breakdown while on a calorie deficit.

 

Notes

Any large mushrooms will work for this recipe, I’m using big common mushrooms which usually isn’t very big. I think Portabello mushrooms will generally be the biggest and best for this recipe.

The cheese I’m using for this recipe is a pretty skinny one with only 12 grams of fat and 31 grams of protein per 100g. It still gives that real cheesy feel and texture which pizzas need even if its not super high in fat.

I also like to add a pinch of parmesan cheese to this to enhance the flavour a bit. You only need a little bit so you get the taste but its so little that it won’t really affect the amount of calories in the recipe.

If you are on a LCHF diet you can obviously go with the full fat cheese.

Macros

(4 pieces):

  • 429 kcal
  • 58 grams protein
  • 18 grams carbohydrates
  • 14 grams fat

per piece:

  • 107 kcal
  • 14,5 grams protein
  • 4,5 grams carbs
  • 3,5 grams fat

Prosciutto egg muffins

A simpler, tastier and healthier breakfast than these Prosciutto di Parma egg muffins will be hard to find.

The unique flavours of the Parma cheese, the Prosciutto and the thyme all goes very well together. And you can never go wrong with eggs! So simple, yet so delicious!

Homemade Quest bar

Homemade Quest bar

Homemade Quest bar

When you are out of protein bars, here is how you make your own. Quest bar style!

I finally got my hands on some fiber syrup, which is pretty new here in Sweden. It contains 5% sugar and 70% fiber and it can be used as a replacement for syrup on your pancakes. But the main reason why I got it is because it's supposed to be the key ingredient in Quest bars (next to protein of course).

 

To make a really good protein bar it is important to have a tasty protein powder! The one i used for these bars is pretty dang delicious, and it comes from tyngre.

Homemade Quest bar

As in any Quest bar, the chunks are crucial! You can basically put any kind of chunks you like inside the bars when you are shaping them. Get creative! I used goji berries for some chewiness & pumpkin seeds for some crunch.

 

 

Macros for the bar dough (1 serving):

kCal (237)

Carbohydrates (9g)

Protein (28)

Fat (3)

 

Almond protein pancakes

Here is the recipe for a stack of delicious almond protein pancakes! These pancakes are stuffed with protein and healthy fats and works perfectly as a low carb meal.

pancake recipe 5 cool ways

Pancake recipe, 5 cool & healthy ways

Here are 5 cool, healthy & homemade protein pancake recipes for ya!

They are all made using the same basic recipe but each modified using simple adjustments to get their own unique flavour!

The macronutrients of the batter base is (amazingly):

  • 137 kCal / 21 grams protein / 5 grams carbohydrate / 2 grams fat

Use your favourite healthy toppings to make the macros perfect for your own diet! For example:

  • Nuts, seeds or dark chocolate for good fats!
  • Fruit, berries or unsweetened granola for good carbs!

1. Mint chocolate chip pancakes

Ingredients

  • 3 egg whites or 1 whole egg
  • 100 grams cottage cheese
  • 1 tablespoon fiber husk (psyllium husk)
  • 1 teaspoon baking powder
  • sweetener
  • a dash of mint aroma or mint extract
  • a few drops of green food colouring
  • dark chocolate chips (I used sugar free chocolate but stevia sweetened with 70% cacao)

 

 

 

Instructions

  1. Start by putting your pan on medium heat
  2. Spray the pan with a non-stick cooking spray
  3. Put together all ingredients except for the chocolate (if you want this minty green colour, use minimal food colouring, use too much and you will get radioactive looking pancakes)
  4. Mix until you get a smooth pancake batter
  5. When the pan is hot pour the batter in the pan
  6. Put your dark chocolate chips on the pancakes
  7. Wait till the pancakes starts to firm up
  8. Flip!
  9. Fry briefly on the other side
  10. Top with some healthy chocolate, nuts or layer it with chocolate casein fluff!
  11. Enjoy some minty chocolate pancakes!

 

2. Cinnamon swirl pancakes

Ingredients

  • 3 egg whites or 1 whole egg
  • 100 grams cottage cheese
  • 1 tablespoon fiber husk (psyllium husk)
  • 1 teaspoon baking powder
  • sweetener
  • vanilla extract
  • cinnamon
  • cardamom

 

Instructions

  1. Start by putting your pan on medium heat
  2. Spray the pan with a non-stick cooking spray
  3. Put all ingredients except for the cinnamon & cardamom together
  4. Mix until you get a smooth pancake batter
  5. Separate a small part of the batter and mix it with cinnamon (I also used some applesauce in here but i think that might have caused it to burn a little)
  6. Put this mix in a plastic bag
  7. Mix all the rest of the batter with cardamom
  8. When the pan is hot pour the cardamom batter in cinnamon bun sized puddles
  9. Cut of a corner of the plastic bag and make a swirl of the cinnamon mixture on top of the pancakes
  10. Wait till the pancakes starts to firm up
  11. Flip!
  12. Fry briefly on this side
  13. Enjoy some tasty & swirly cinnamon pancakes!

 

3. Peachy pancakes

Ingredients

  • 3 egg whites or 1 whole egg
  • 100 grams cottage cheese
  • 1 tablespoon fiber husk (psyllium husk)
  • 1 teaspoon baking powder
  • sweetener
  • vanilla extract
  • 1 peach

Instructions

  1. Start by putting your pan on medium heat
  2. Spray the pan with a non-stick cooking spray
  3. Put together all ingredients except for the peach
  4. Mix until you get a smooth pancake batter
  5. Cut the peach in fine slices
  6. When the pan is hot pour the batter in the pan
  7. Wait till the pancakes starts to firm up
  8. Put the peach slices on top of the pancakes
  9. Flip!
  10. Fry briefly on this side
  11. Enjoy some peachy peach pancakes!

 

4. Oreo pancakes

Ingredients

  • 3 egg whites or 1 whole egg
  • 100 grams cottage cheese
  • 1 tablespoon fiber husk (psyllium husk)
  • 1 teaspoon baking powder
  • sweetener
  • vanilla extract
  • 30 grams reduced fat cacao powder
  • black food colouring (if you want more of the oreo look)

Frosting/filling

  • quark or low fat greek yoghurt
  • vanilla flavordrops

Instructions

  1. Start by putting your pan on medium heat
  2. Spray the pan with a non-stick cooking spray
  3. Put all ingredients except for the frosting/filling in a blender
  4. Mix until you get a smooth pancake batter
  5. When the pan is hot pour the batter in tiny oreo sized puddles
  6. Wait for a while until the pancake is getting firm or until you see small bubbles
  7. Flip!
  8. Fry briefly on the other side!
  9. Put the pancakes together two & two with some vanilla flavoured quark/greek yoghurt in between.

 

5. Doughnut pancakes

Ingredients

Pancake batter

  • 3 egg whites or 1 whole egg
  • 100 grams cottage cheese
  • 1 tablespoon Fiber Husk (ground psyllium seeds, very high in fiber and basically no carbs)
  • 1/2 teaspoon baking powder
  • vanilla sweetener
  • vanilla extract
  • a pinch of salt

Toppings

  • blueberries
  • walnuts
  • casein icing (just simply mix your favourite casein with very little water)

 

 

Instructions

  1. Start by putting your pan on medium heat
  2. Spray the pan with a non-stick cooking spray
  3. Put all ingredients except for the toppings in a blender
  4. Mix until you get a smooth pancake batter
  5. When the pan is hot pour the batter in a doughnut shape
  6. Wait for a while until the pancake is getting firm and golden or until you see small bubbles
  7. Flip!
  8. Fry briefly on the other side until a nice golden brown color appears
  9. Put icing and topping on the pancakes (the batter was enough for 2 big doughnut shaped pancakes so i put them on top of each other with icing in between)
  10. Enjoy some glazed hollow pancakes!
doughnut pancake recipe

The doughnut pancake recipe

doughnut pancake recipe

This healthy doughnut pancake recipe was a result of protein pancake experiments and it turned out absolutely delicious!

It’s quick and easy to make, only contains healthy ingredients which results in amazing macronutrients!

Suitable for both fat loss and muscle growth! Continue reading “The doughnut pancake recipe”

Protein pancakes

Low Carb Protein Pancake recipe

protein pancakesThis will be my first recipe, well actually my first post whatsoever, I will start with something simple. Something that I eat almost every other day. Namely PROTEIN PANCAKES! Totally 321 kCal with 38 grams of protein! Continue reading “Low Carb Protein Pancake recipe”