Creamy Cauliflower "Oatmeal"

This low-carb breakfast is as thick, creamy, and delicious as it looks- and its huggeeeee!! This will keep you full and satisfied throughout the morning. 

Ingredients:

1 1/2 cups (150 grams) cauliflower florets 

2 tablespoons quick oatmeal

1 cup unsweetened cashew or almond milk 

2 packets stevia 

1 teaspoon vanilla 

1/3 cup liquid egg whites 

1/2 scoop protein powder 

1 tablespoon sugar free pudding mix (optional, but makes everything thicker and more flavorful) 

Directions:

1. Rice the cauliflower in a food processor (basically blend until very finely chopped). Add the oatmeal to the cauliflower and blend it all together until they oats are basically a flour. Add this mixture to a pot with the milk, stevia, and vanilla. Cook for about 3 minutes. 

2. Slowly whisk or stir the egg whites into the pot-- stir constantly so the eggs don't set!! Once it starts to get fluffy (about 3-4 minutes) turn off the heat. 

3. Add the protein powder (I used @pescience ) and sugar free pudding mix (if using). Add your fav toppings!! 

Chocolate Coconut Protein Pancakes

It has been a long time since I've revisited these flavors, and decided to give my original recipe an upgrade. Both versions are delicious!



Chocolate Coconut Protein Pancakes

Ingredients:

1/2 cup cauliflower, finely chopped (use your food processor)

3/4 scoop Cellucor Molten Chocolate protein powder (or any chocolate whey protein)
2 tablespoons coconut flour

1/2 tablespoon psyllium husk

1 tablespoon reduced-fat coconut flakes

2 tablespoons cottage cheese

3 tablespoons egg whites
8-10 drops coconut stevia (or regular stevia)

Almond milk as needed

Directions:

1. Place cauliflower in the microwave. Cook for 40 seconds.
2. Meanwhile, heat a nonstick pan coated with cooking spray over medium heat.
3. Add the remaining ingredients (protein powder through stevia) to your food processor. Blend until smooth. Add almond milk as needed (add SLOWLY). You want your pancake batter to be thick.
4. Add the batter by the spoonful to the pan. Cook until the edges set. These are thick so be patient! Flip and cook another 3-4 minutes on the other side, or until cooked through.

Top with more coconut flakes if you'd like. I layered mine with almond butter and stevia sweetened Greek yogurt!

I buy my psyllium husk, coconut flakes, coconut stevia, and flours from Vitacost. They have the best prices and everything is delivered right to my door! Here's a link for a discount off your first order!

Cauliflower Mini Bagels

My favorite deli breakfast when I was younger was an egg sandwich on an everything bagel. I would get one every morning after figure skating practice. So much so, that the lady that made them for me would have it ready and waiting, wrapped up in tin foil to keep it warm. I haven't had that breakfast in years. So when I saw Lexi post her 'Everything Bagel' Cauliflower Rolls, it inspired me to create my own.

I used a donut pan to shape my bagels. I bought mine at Target, but you can find in the kitchen section of some department stores, or buy online at Amazon. 

I bought my psyllium husk and garbanzo bean flour from Vitacost. They have the best selection and prices, and they deliver right to your door!

Cauliflower Mini Bagels

Ingredients:

1/2 head of cauliflower, riced
1/4 cup Bob's Red Mill garbanzo bean flour
1 teaspoon psyllium husk
3 tablespoons egg whites
1/4 teaspoon salt
1/4 teaspoon chili powder
1/4 teaspoon onion powder
1/4 teaspoon garlic powder

Directions:

1. Preheat oven to 400 F.
2.To make the cauliflower rice, pulse florets in a food processor until finely chopped (I use my Ninja).
3. Place cauliflower in a large bowl. Pat the cauliflower with paper towels, try to get out as much moisture as possible.
4. Add the garbanzo bean flour through the garlic powder to the cauliflower, and stir well to combine.
5. Spray a donut pan with cooking spray. Divide batter evenly among the the donut pan. If you don't have a donut pan, you can also shape them into breadsticks, or try to shape your own bagel (not sure how well this will come out).
6. Bake 15 minutes. Allow to cool, then top with your favorite bagel toppings!

Nutrition information (makes 3 mini bagels): 70 calories, 1 gram fat, 12 grams CHO, 5 grams fiber, 5 grams protein

Low Carb Flax Waffle

This was by far one of the best waffles I've ever made. What makes them lower in carbohydrates? I used protein powder and ground flaxseed in place of flour. Flaxseeds are a rich source of omega-3 fatty acids antioxidants, and fiber. What else is amazing about this recipe? I used riced cauliflower. Yes, cauliflower in my waffles. And no, the waffles do NOT taste like cauliflower. They will make them moist. If you've ever tried baking with protein powder before and they've come out super dry, it's because you did not use moisturizing agent. Examples of these include canned pumpkin, yogurt, applesauce, cottage cheese, cooked winter squash (acorn, kabocha, butternut), cooked beets, and more. I usually use two, and one of them is always cauliflower. Read more about why I use cauliflower in my waffles and pancakes here.

Low Carb Flax Waffle

Ingredients:

1/2 cup riced cauliflower
2 tablespoons ground flaxseed

2/3 scoop whey protein powder (I love using Cellucor brand)

1/2 tablespoon psyllium husk 

1/2 teaspoon baking powder

2 tablespoons almond milk
3 tablespoons egg whites

Stevia to taste

Directions:

1. Preheat waffle iron.
2. To rice your cauliflower, place raw florets in a food processor and pulse until finely chopped. I use my Ninja for this. Cook in the microwave for 40 seconds.
3. Meanwhile, add the flaxseed through the stevia to your food processor. Add the cauliflower. Blend until smooth.
4. Coat your waffle iron with cooking spray. Add batter and cook until done!

Butter Toffee Kabocha Protein Pancakes

If you couldn't already tell by following me on Instagram (@adena86) I am in LOVE with kabocha squash. Kabocha squash is also referred to as japanese pumpkin. It is sweet, moist, and has this satisfying texture that I've become completely addicted too. I buy at least five kabocha squash whenever I see them in the grocery store to avoid kabocha withdrawal. If you have a hard time finding kabocha, you can replace it with any other winter squash (butternut, acorn, fresh or canned pumpkin), but I highly recommend you don't give up your search. Kabocha will change your life.

Another note about the ingredients. DO NOT fear the cauliflower. You DO NOT taste it. It makes the pancakes incredibly moist and cake-like. Read more about why I use cauliflower here.  

Butter Toffee Kabocha Pancakes

Ingredients:

1/3 cup riced cauliflower (raw cauliflower finely chopped in a food processor)
3/4 scoop Elite Butter Cream Toffee protein powder (or any flavor whey protein)
2 tablespoons oatmeal
2 tablespoons coconut flour
1/2 tablespoon psyllium husk

1/3 cup cooked kabocha squash 
3 tablespoons egg whites
8-10 drops English Toffee liquid stevia (or plain stevia)
Almond milk as needed

Directions

1. Place cauliflower in the microwave. Cook for about 40 seconds.
2. Meanwhile, heat a nonstick pan coated with cooking spray over medium heat.
3. Add the remaining ingredients (protein powder through stevia) to your food processor. Blend until smooth. Add almond milk as needed (add SLOWLY). You want your pancake batter to be thick.
4. Add the batter by the spoonful to the pan. Cook until the edges set. These are thick so be patient! Flip and cook another 3-4 minutes on the other side, or until cooked through.

I topped mine with sugar-free caramel syrup and Justin's Maple Almond Butter :)

Peanut Butter Cookie Protein Pancakes

I really love using Metabolic Nutrition protein powder for my pancakes. They seem to have this mysterious "fluff" factor that other powders don't have. I've only tried their Peanut Butter Cookie flavor- and it's delicious! 

You'll see that I add cauliflower to almost all of my pancake recipes. I promise you don't taste it, and it makes your pancakes more moist and cake-like!

If you don't have the protein powder I used, use what you have! This recipe works with any whey protein.

Some of my ingredients may sound unfamiliar, but they are staples in my pantry. I described most of my ingredient choices and where to find them on my post "Tips For Fluffy Protein Pancakes". I always order them online from Vitacost because they have such a large selection and it's much cheaper than grocery stores. Plus, you don't have to leave your house. Groceries delivered right to you door! Here's a link to get money off yor first order:

Peanut Butter Cookie Protein Pancakes 

Ingredients:

 3/4 scoop (20 grams) Peanut Butter Cookie protein powder (Metabolic Nutrition)

3 tableapoons quinoa flour 

1 teaspoon psyllium husk 

1/2 teaspoon baking powder

1/4 cup canned pumpkin 

3 tablespoons egg whites

A few splashes almond milk 

Splash of butterscotch extract

Stevia to taste 

Directions: 

1. Preheat a nonstick pan over medium heat and coat with cooking spray.

2. Place your cauliflower in a food processor and blend until finely chopped. Place in a bowl and microwave 40 seconds. 

3. Place all remaining ingredients (including cauliflower) in your food processor. Add the milk as needed. You want your batter to be THICK. 

4. Add batter to your pan by the spoonful (pan should be hot by this time). Cook until edges set and bubbles start to form, then flip. Cook another 3-4 minutes on the other side, or until cooked through. 

My favorite way to eat my pancakes is to layer them with Greek yogurt sweetened with stevia, and then top with either almond butter or peanut butter!

Apple Pie Protein Pancakes

These have been one of my favorite recipes that I keep going back to. The unsweetened applesauce in this recipe gives the pancakes great flavor and keeps them moist. Applesauce is a great replacement for butter and oil in baking. Other options to replace the butter and oil  in your recipes include Greek yogurt, cottage cheese, banana, and even avocado! Do NOT let the cauliflower in the recipe scare you. You cannot taste it, and it makes the pancakes more dense and cake-like. Read more about the ingredients I use here. You can find the coconut flour and psyllium husk from Vitacost. It's cheaper than the grocery store and delivered right to your door! Use this link  for money off your first order!

Apple Pie Protein Pancakes

Ingredients:

1/3 cup riced cauliflower (I place raw cauliflower in my Ninja food processor and blend until finely chopped)
3/4 scoop vanilla whey protein powder (I used Cellucor)
2 tablespoons coconut flour
1/2 tablespoon psyllium husk
1 stevia packet
1/2 teaspoon baking powder
1/4 cup unsweetened applesauce
3 tablespoons egg whites
2-3 tablespoons almond milk
Nutmeg and cinnamon to taste

Directions:

1. Preheat a nonstick pan over medium heat and coat with cooking spray.
2. Microwave your cauliflower rice for 40 seconds.
3. Add all ingredients to your food processor (including cauliflower). Blend until smooth, but do not over mix! Batter should be thick.
4. Add batter to the pan by the heaping spoonful. Cook until set and small bubbles start to form. Flip and cook on the other side. Be patient. Mine are thick so it takes a little longer than regular pancakes.

I layered mine with stevia sweetened Greek yogurt, warm apple slices, and topped them with more cinnamon :)

Serves 1

Nutrition Information:  3 g Fat, 27 g CHO, 14 g Fiber, 24 g Protein

Chocolate Banana Quinoa Pancakes with Chocolate Peanut Butter Sauce

I love trying new foods and experimenting with pancakes. I always try to order one new item that I haven't tried before whenever I place an order at iherb.com (one of my favorite places to order most of my flours and stevia extracts). My last order included quinoa flour. Quinoa flour is one of the oldest cultivated grains in the world- the Inca's called it the "mother of all grains". Quinoa is higher in protein than most grains, it is gluten free, and it is a rich source of iron, potassium, calcium, and magnesium. I am loving the flavor and texture that it gives my pancakes! It's similar to coconut flour in that it makes my pancakes fluffy, but it doesn't require as much liquid. Quinoa flour is officially a pantry staple for me! If you decide to order it from iherb.com, you can use my discount code (on my home page) to get money off your first order!

Note: If you don't have Sunwarrior protein powder, you can probably use regular whey protein, but don't use as much milk (whey protein doesn't absorb as much liquid). Remember, the thicker the batter, the better the pancakes! Also, don't fear the cauliflower. I use it in almost ALL of my pancake recipes because it gives such an amazing cake-like texture. You don't taste it- I promise!

Pancake time!

                               

                              

Chocolate Banana Quinoa Pancakes with Chocolate Peanut Butter Sauce

Ingredients for Pancakes:

1/3 cup riced cauliflower (put in a food processor and pulse until it looks like couscous)
1/4 cup quinoa flour
3/4 scoop Sunwarrior Chocolate Protein Powder
1/2 tablespoon psyllium husk
1/2 teaspoon baking powder
1/2 medium banana (about 50 grams)
3 tablespoons egg whites
1/3 cup almond milk

Ingredients for Chocolate Peanut Butter Sauce (optional- use whatever sauces and toppings you like!):

1 tablespoon Walden Farms sugar-free chocolate syrup
2 tablespoons peanut flour (or PB2)
Water

1. Put the riced cauliflower in a small bowl and cook in the microwave for 40 seconds. Set aside.
2. Heat a large nonstick pan over medium heat and coat with cooking spray. Add all of the pancake ingredients into a food processor (including the cauliflower). Blend until smooth.
3. Add pancake batter by the spoonful. Cook until the edges set and small bubbles start to form. Flip. Cook on the other side about 3-4 minutes.
4. To make the sauce, combine the chocolate syrup and the peanut flour. Slowly add water until it becomes a thick sauce. Layer the pancakes with the sauce. Enjoy!

Vanilla Almond Protein Pancakes

One of my favorite extracts to use is almond extract. Love the nutty, warm flavor! These were so fluffy :)

Also, don't let the cauliflower scare you! It makes the pancakes more moist and cake-like! You can omit if you don't have any, but I highly recommend it.

                              

Vanilla Almond Protein Pancakes 

3/4 scoop Vanilla protein powder (I use Cellucor Whipped Vanilla)

2 tablespoons oatmeal

2 tablespoons coconut flour 

1/2 tablespoon psyllium husk

1/2 teaspoon baking powder

1 stevia packet 

1/3 cup riced cauliflower 

3 tablespoons egg whites 

3 tablespoons Greek yogurt 

1/3 cup almond milk 

Splash of almond extract (about 1/2 teaspoon)

Directions: 

1. Preheat a large non stick pan over medium heat. Coat with cooking spray. 

 2. Place cauliflower in a food processor and finely chop. Place in a bowl and microwave 40 seconds.

3. Add all ingredients including the cauliflower to your food processor. Blend until smooth.

4. Add pancake batter to your pan by the spoonful. Cook until edges set and then flip. Be patient! They are thick and take longer than regular pancakes. Once you flip, cook another 3-4 minutes on the other side. Serve with your favorite toppings/fillings!

Strawberry Banana Protein Pancakes

The only thing that could've made these pancakes better is if I had fresh strawberries to decorate them with. So delicious! You can probably use a different type of flour if you don't have quinoa flour, but I definitely recommend it!

                             

Strawberry Banana Protein Pancakes:

Ingredients: 

3/4 scoop (20 g) Stawberry Milkshake whey protein by Cellucor (or any brand)

3 tablespoons quinoa flour

1/2 tablespoon psyllium husk

1/2 teaspoon baking powder 

1 stevia packet 

1/3 cup riced cauliflower 

1/2 medium banana (50 grams)

3 tablespoons egg whites

1 tablespoon almond milk

Directions: 

1. Preheat a large non stick pan over medium hear. Coat with cooking spray. 

 2. Place cauliflower in a food processor and finely chop. Place in a bowl and microwave 40 seconds.

3. Add all ingredients including the cauliflower to your food processor. Blend until smooth.

4. Add pancake batter to your pan by the spoonful. Cook until edges set and then flip. Cook another 3-4 minutes on the other side. Serve with your favorite toppings/fillings!

Pumpkin Peanut Butter Quinoa Pancakes

These were so amazing that I contemplated crying when they were over. I love the combination of pumpkin and peanut butter. Plus the pumpkin keeps the pancakes moist. The cauliflower sounds weird, but trust me! You can't taste it, and it makes your pancakes thick and cake-like. 

                             

Pumpkin Peanut Butter Quinoa Pancakes

Ingredients:

 

3/4 scoop Peanut Butter Cookie protein powder (by Metabolic Nutrition)

3 tablespoons quinoa flour 

1/2 tablespoon psyllium husk 

1/2 teaspoon baking powder

1 stevia packet 

1/3 cup riced cauliflower

1/4 cup canned pumpkin

3 tablespoons egg whites

2 tablespoons almond milk

1/4 teaspoon butterscotch extract (optional)

DIrections:

1. Preheat a large non stick pan over medium hear. Coat with cooking spray. 

 2. Place cauliflower in a food processor and finely chop. Place in a bowl and microwave 40 seconds.

3. Add all ingredients including the cauliflower to your food processor. Blend until smooth.

4. Add pancake batter to your pan by the spoonful. Cook until edges set and then flip. Cook another 3-4 minutes on the other side. Serve with your favorite toppings/fillings!

Cafe Mocha Protein Pancakes

These pancakes had the perfect amount of coffee flavor . I layered these with stevia sweetened Greek yogurt and topped them with Wild Friends Vanilla Espresso Almond Butter (one of my top three favorite nut butters!). Perfect. 

                                     

Cafe Mocha Protein Pancakes

Ingredients:

3/4 scoop Cafe Mocha protein powder (I used Dymatize)

1/3 cup riced cauliflower 

2 tablespoons oatmeal 

2 tablespoons coconut flour

1/2 tablespoon psyllium husk

1/2 teaspoon baking powder

1 packet stevia

1/4 teaspoon coffee extract

2 tablespoons Greek yogurt 

3 tablespoons egg whites

2-3 tablespoons almond milk 

Directions:

1. Cook cauliflower rice in the microwave for 40 seconds.

2. Grind oats into oat flour with a food processor. Add the remaining ingredients (includig the cauliflower!) and blend well. 

3. Heat a large, nonstick pan over medium high heat. Coat with cooking spray. Make sure the pan is hot!

4. Add the batter by the spoonful. Flip when the edges set and small bubbles start to form. Cook another 2-3 minutes on the other side. 

Chocolate Creme Brûlée Protein Pancakes

I found sugar-free Creme Brûlée coffee syrup at Target, and I thought it would be fun to use in some recipes. Came out delicious.  Someone should come out with a Creme Brûlée protein powder. Just saying. 

                                    

Chocolate Creme Brûlée Protein Pancakes

Ingredients:

3/4 scoop chocolate protein powder 

2 tablespoons coconut flour

2 tablespoons oatmeal

1/2 tablespoon pysllium husk

1/2 teaspoon baking powder

1 packet stevia

1/3 cup riced cauliflower 

2 tablespoons sugar free Creme Brûlée syrup (from Target)

2 tablespoons Greek yogurt

3 tablespoons egg whites 

Directions: 

1. Preheat a large non stick pan over medium heat. Coat with cooking spray. 

 2. Place cauliflower in a food processor and finely chop. Place in a bowl and microwave 40 seconds.

3. Add all ingredients including the cauliflower to your food processor. Blend until smooth.

4. Add pancake batter to your pan by the spoonful. Cook until edges set and then flip. Cook another 3-4 minutes on the other side. Serve with your favorite toppings/fillings!

Tips for Fluffy Pancakes

I've been getting a lot of questions about how I get my pancakes so thick and fluffy :) So here are some ingredients and tips to make your own!

Ingredients:

Baking Powder

Psyllium husk

Coconut flour 

Cauliflower 

You can order psyllium husk and coconut flour from Vitacost. It's an online health/grocery store where I order the majority of my ingredients from. Use this link for a discount off your first order:

Baking powder is a mix of baking soda and an acid. It is a leavening agent, which means its added to recipes in order to produce carbon dioxide to give rise to the finished product. Make sure your baking powder is fresh- old baking powder will make your product flat. No one wants flat pancakes! 

Psyllium husk helps to bind your pancakes and gives them extra texture and fluff! I use about 1/2 tablespoon to 1 tablespoon in my recipes. It's also a great source of fiber.

Coconut flour makes light, fluffy pancakes. It absorbs more liquid than other flours, so you'll need to add extra water, milk, etc. when cooking with this. It can be used alone or mixed with another type of flour to make delicious pancakes, breads, cakes, bars- anything!

Cauliflower in pancakes?! Yes, and I swear you don't taste it! Cauliflower makes your pancakes dense and cake-like. To incorporate cauliflower for that cake-like look and texture, simply process raw cauliflower in a food processor or blender, then place in a bowl and microwave for 40 seconds (I usually use about 1/3-1/2 cup for my recipes). Blend it with your other pancake ingredients until smooth.

Pancake Techniques:

While preparing your pancake ingredients, make sure you pre-heat your pan. I usually preheat my non-stick pan over medium high heat and spray with no n-stick spray (you can also use coconut oil or other oil). Make sure it's hot before you add your batter. Do not use high heat. Keep it on medium and be patient :)

DO NOT over mix. This will lead to flat, sad looking pancakes. 

Make sure your batter is thick. Thick batter= thick pancakes.

Hope this helps! More questions? Ask away!

Cinnamon Graham Cracker Protein Pancakes

Pretty sure the picture says it all. FLUFF. My usual ingredients with Cinnamon Graham Cracker whey protein by Optimum Nutrition. Delicious, but if you don't have that flavor, use whatever whey protein powder you like! I always buy my protein powders from bodybuilding.com. If you buy them anywhere else, your paying WAY too much! 

                   

Cinnamon Graham Cracker Protein Pancakes

Ingredients:

1/3 cup riced cauliflower 

1 level scoop Cinnamon Graham Cracker whey protein (I used Optimum Nutrition. If you don't have this, use another flavor!)

1/4 cup oatmeal

2 tablespoons coconut flour

1 teaspoon psyllium husk

1/2 teaspoon baking powder

1/2 medium banana (50 grams)

3 tablespoons egg whites 

1 tablespoon almond milk

1/2 teaspoon butter extract (optional if you don't have any) 

1 packet stevia

5 drops liquid stevia

Directions:

1. Heat a nonstick pan over medium heat. Coat with cooking spray. 

2. Cook the cauliflower in the microwave for 40 seconds (I "rice" mine by putting it into a food processor until finely chopped).

2. Add all ingredients (oatmeal through the stevia) on a food processor. Add cauliflower last (so it has a chance to cool down a little).

3. Blend until smooth, do not over mix. 

4. Cook your pancakes! 

Coconut Cream Protein Pancakes

Fluffy, filling, and the perfect amount of coconut flavor. I've been wanting to test out the coconut emulsion I picked up at T.J. Maxx. I like the flavor better than coconut extract. It tastes more....natural? It doesn't have a strong aftertaste. But extract works perfectly fine for this recipe too!

Ingredients: 

2 tablespoons oatmeal 

2 tablespoons coconut flour

2 tablespoons vanilla whey protein 

1/4 teaspoon baking powder 

1 stevia packet

1 tablespoon reduced-fat coconut flakes 

(or regular)

1/3 cup riced cauliflower (pulse in a good processor until finely chopped) 

2 tablespoons plain Greek yogurt

2 tablespoons low-fat cottage cheese 

1/2 teaspoon coconut emulsion (or extract) 

Directions:

1. Heat a nonstick pan over medium heat. Coat with cooking spray. 

2. Microwave cauliflower rice for 40 seconds. 

3. Add all ingredients into a food processor. Blend until smooth.

4. Cook your pancakes! Be patient, flip when the edges have set and little bubbles start to form. 

I layered my stack with Greek yogurt mixed with stevia. You can also add more coconut flakes. 

Cauliflower Egg White Oats

Cauliflower? In oatmeal? Yes, you read correctly. This is a heartier version of my "Clegg's" recipe ("oatmeal" made with riced cauliflower and egg whites). The addition of riced cauliflower provides volume, so it fills up your bowl and feels like you're eating more. You cannot taste the cauliflower!

                    

Cauliflower Egg White Oats

Ingredients:

1/3 cup oatmeal
1/2 cup riced cauliflower (Put cauliflower in your food processor until it becomes "rice-like")
2/3 cup almond milk (or any milk)
3 tablespoons egg whites
Stevia to taste

Directions:

1. Add oatmeal, cauliflower and milk to a small pot. Bring to a boil, then reduce heat and cook until it starts to thicken. You can add any sweetener or extracts here. I like using different flavored stevia, coconut extract, etc.
2. Once it has started to thicken, gradually stir in your egg whites. Keep stirring so the egg whites don't get clumpy!
3. Once the egg whites are incorporated, remove from heat.
4. Top with your favorite oatmeal additions (fruit, nuts, nut butter, etc). You can also stir in some protein powder before you add the egg whites.

Hazelnut Coffee Pancakes

I've been so excited to make hazelnut coffee creations after I purchased my coffee extract and hazelnut flavored stevia from iherb.com (use discount code ZSG766 to get money off your first order!) These are the perfect pick-me-up breakfast. The cauliflower makes them extra moist and fluffy (no you don't taste it!). Plus you get some veggies in at breakfast! 

Hazelnut Coffee Pancakes 

Ingredients:  

1/3 cup riced cauliflower (using a food processor, pulse until cauliflower resembles rice)

1/4 cup oatmeal

2 tablespoons chocolate whey (or vanilla)

1 tablespoon coconut flour

1/2 tablespoon psyllium husk

1/2 teaspoon baking powder

1 teaspoon coffee extract 

10 hazelnut stevia drops

Directions:

1. Cook cauliflower rice in the microwave for 40 seconds.

2. Grind oats into oat flour with a food processor. Add the remaining ingredients (and the cauliflower!) and blend well. 

3. Heat a large, nonstick pan over medium high heat. Coat with cooking spray. Make sure the pan is hot!

4. Add the batter by the spoonful. Flip when the edges set and small bubbles start to form. Cook another 2-3 minutes on the other side. 

Orange Cinnamon Protein Pancakes

Fall is my favorite season. I love the crisp chill in the air, light sweaters, and the cozy feeling when you walk inside a warm house or store. Most of all, I love the flavors of fall- pumpkin, squash, apple, cinnamon, warm spices, and warm drinks (pumpkin coffee)! This morning my pancakes reminded me of fall, and I was seriously sad when they were over. The flavors of orange and cinnamon are beautiful together, and kind of make you feel all warm and cozy inside.

I made these with my brand new Sunwarrior Warrior Blend protein powder. I've been meaning to get this protein powder for months. Not sure why it took me so long. I love the fact that this protein powder is non-GMO,  allergen, soy, and dairy-free, and has a complete amino acid profile. It is easily digestible which makes it a great powder for those who have issues with whey protein. If you decide to replace whey protein with Sunwarrior in your recipes, be aware that you might have to increase the amount of liquid ingredients you use- Sunwarrior absorbs more liquid than whey protein.

If you'd like to try Sunwarrior Warrior Blend protein powder, iherb.com has the best prices! Use code ZSG766 to get money off your first order!

Orange Cinnamon Protein Pancakes

Ingredients:

3/4 scoop Vanilla Sunwarrior Warrior Blend protein powder
1/4 cup oatmeal
1/2 tablespoon psyllium husk

1/2 teaspoon cinnamon
1/2 teaspoon baking powder
1/3 cup riced cauliflower
3 tablespoons egg whites
3 tablespoons unsweetened vanilla almond milk
1/2 teaspoon orange extract
15 stevia drops, or to taste
Water as needed 

Directions:

1. Microwave your cauliflower for 30 seconds (To make "rice", just place raw florets in a food processor- I used my Ninja). Set aside.
2. Place oats in a food processor and blend until it becomes oat flour. Add Sunwarrior, psyllium husk, and  baking powder, to the oat flour. Pulse until combined.
3. Add egg whites, almond milk, orange extract, and stevia to the dry ingredients. Blend until combined. You may need to add some water if it's too thick. I added about 2 tablespoons.
4. Place batter in a bowl and stir in your riced cauliflower.
5. Heat a nonstick skillet over medium heat. Add batter by the spoonful. Flip when the edges set and bubbles start to form.

I layered my pancakes with PB2 and sugar-free apricot jam- HIGHLY recommend this combo!

Macros: 2.8 g fat, 21.5 g CHO (7.1 g fiber), 20 g protein

Tropical Cauliflower Pancakes with Banana Protein Syrup

It's summer. It's hot outside. I was feeling . . . "tropical". If you haven't tried any of my cauliflower pancake recipes- seriously make them. They are SO moist, and make for thick, cake-like pancakes.

Tropical Cauliflower Pancakes with Banana Protein Syrup

Ingredients:

1/3 cup riced cauliflower (I pulsed some cauliflower florets in my Ninja)
3 tablespoons egg whites
2 ounces fresh pineapple
10 drops stevia (or to taste)
1/4 teaspoon orange extract (coconut would be good here too!)
2 tablespoons vanilla whey protein
2 tablespoons coconut flour
1/2 tablespoon psyllium husk
1 tablespoon reduced-fat coconut flakes

Directions:

1. Cook the cauliflower in the microwave for 30 seconds.
2. Using a food processor/blender, blend together the egg whites, pineapple, orange extract, stevia, and the pineapple.
3. In a separate bowl, mix together the coconut flour, protein powder, psyllium husk, and the coconut flakes.
4. Mix together the dry ingredients, wet ingredients, and the cauliflower.
5. Heat a non-stick skillet over medium heat. Add the pancake batter by the spoonful. BE PATIENT. These are thick and take longer to cook.
6. Once the edges are set (about 5-7 minutes), flip and cook on the the other side until golden brown.

For the Syrup:

Mix together 1 tablespoon banana whey protein with some water and sugar-free maple syrup. You want it to be a sauce-like consistency.

Top with more coconut flakes, nut butter, fruit- whatever you like!

Macros for the pancakes: 4 g Fat, 25 g CHO (12 g Fiber), 17 g Protein