High Protein Breakfast recipes

High Protein Strawberry Crepes

Ingredients
6 large white Egg White
1/4 cup Cheese, cottage, lowfat, 1% milkfat
2 tbs oatmeal
1/2 tsp Vanilla extract, imitation, no alcohol
1/3 cup fresh or thawed, frozen strawberries (chopped) or 2 tbsp sugar-free/reduced-sugar preserves
1 packet artificial sweetener (optional)

Directions
Whip all ingredients except strawberries in blender.* Pour batter into preheated non-stick frying pan (coated with non-stick cooking spray) and cook until both sides are lightly browned.* You will have about four 6 inch crepes.* Fill each with one tablespoon of chopped strawberry or sugar-free preserves.* Sprinkle with a packet of artificial sweetener.
Modifications
Crepes can be filled with one or two teaspoons fat-free cream cheese, reduced-fat Neufchatel cheese, yogurt, or even cottage cheese.* Chopped walnuts or almonds also taste great sprinkled on top.

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Low Carb Bran Cakes

The unprocessed bran flakes add a little dignity and bite to these very economically made low carb egg white pancakes.* The high fiber content of the unprocessed bran flakes drops the effective carb count to just 6 grams!**
Adapted from "Stella's Kitchen: Creative Cooking for Fun, Flavor, & a Lean Strong Body" by Stella Juarez

Ingredients
1/4 cup unprocessed bran flakes
10 large egg whites?1/4 tsp cream of tartar
1 packet artificial sweetener
1/8 tsp ground cinnamon

Directions:
Whip egg whites and cream of tartar with hand mixer until stiff peaks develop (if you neglect to do this, your pancakes will have a flat, omelet-like texture). Fold in remaining ingredients and mix well. The batter will be stiff and foamy. Spray skillet with non-stick cooking spray and spoon in batter. Cook until each side is lightly browned. Serve with butter replacement and sugar-free syrup if desired.

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Oatmeal Egg-White Pancakes

6 egg whites
2 whole eggs
1 cup quick oats
1 Tbsp. cinnamon
1/2 cup chopped fresh or dried fruit (strawberries, blueberries or raisins work well)
3 packets Splenda or other sweetener
Nonstick cooking spray

Combine all ingredients except cooking spray in a blender. Spray a medium nonstick skillet with cooking spray and heat to medium-high. When the pan is hot, pour in half the batter. Cook on one side until the edges look done and batter bubbles in the middle, approximately three minutes. Then flip pancake and cook until no longer runny inside. Cook remaining batter the same way. Eat hot or at room temperature. Store in refrigerator in large resealable plastic bags or plastic wrap.

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Potato-Salsa Omelet

Calories 330

g Protein 41
g Fat 1
g Fiber 6
g Carbs 37

% Protein 50%
% Fat 3%
% Carbs 46%

Ingredients
1 and 1/2 cups diced cooked potatoes (about 5 ounces' worth, or 1 large or 2 small potatoes)
1/3 cup thinly sliced onions
3 Tbsp. canned chopped green chilies, drained
1/2 tsp. chili powder
1/4 tsp. garlic powder
1/4 tsp. ground red pepper
9 egg whites or 8 oz. egg substitute (Egg Beaters)
1 oz. fat-free cheese, shredded
Salt & pepper to taste
4-5 Tbsp. salsa

Directions
Scrub potatoes well, then poke several times with a fork. Microwave on high -- about 4-7 minutes or until done. Using a sharp knife, dice into small pieces. Coat a nonstick skillet with cooking spray. Add potato, onion and green chilies. Saute over medium heat 2-3 minutes or until lightly browned. Stir in chili powder, garlic powder and red pepper. Remove from heat and set aside. Using an electric beater (or a blender), beat egg whites in a bowl until mixed. Add salt and pepper. Coat a 10-inch nonstick skillet with cooking spray and place over medium heat. Evenly spread eggs into skillet. Cook two minutes, then spread potato mixture and cheese evenly on top. Cover and reduce heat to low. Continue cooking for 12-15 minutes until set. Remove from skillet onto a large plate. Top with salsa. Makes one bodybuilder-sized serving.

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Orange Pound Cake Oatmeal

Calories300

g Protein10
g Fat6
g Fiber8
g Carbs54

% Protein13%
% Fat15%
% Carbs 72%



Ingredients
1 cup quick dry oats
1 tsp. grated orange peel
3 packets sugar substitute or 1?2 Tbsp. sugar
Pinch salt
1 tsp. orange extract
2?3 cup boiling water

Directions
Mix the oatmeal, orange peel, sugar and salt in a bowl. Add the orange extract, then immediately add the boiling water and stir until ingredients are well combined. The mixture should be almost like a soft, warm granola bar. Eat immediately. Makes one large serving.

Doctor's Orders: If you like softer oatmeal, just add a bit more water.

Chef's Note: Other options are to substitute lemon peel, finely chopped nuts or cinnamon for the orange peel, and vanilla extract for the orange extract.

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Six-Pack Sausage Sandwich

Calories 293

g Protein 31
g Fat 6
g Fiber 4
g Carbs 29

% Carbs 40%
% Protein 42%
% Fat 18%

Ingredients:
8 oz. extra-lean ground pork tenderloin
1 1/2 tsp. minced onion
1 tsp. garlic salt
1/4 tsp. ground sage
1/2 tsp. dried savory flakes
1/2 tsp. cayenne pepper
Pinch of allspice
Olive oil spray
2 whole-wheat English muffins
1/2 oz. light cheddar or American cheese (a heaping 2 Tbsp. shredded)

Directions:
Mix the meat and spices until well combined. Divide the meat into two equal patties slightly larger in diameter than the muffins. Place a medium frying pan over high heat and spray with olive oil spray. Cook patties 3-5 minutes per side, or until no longer pink inside. Meanwhile, lightly toast the muffins, add cheese to the bottom halves and place one sausage patty on each followed by the top halves of the muffins. Makes two sandwiches.
Doctor's Order: Add two cooked egg whites for an extra 7 grams of protein and 33 calories.
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Eggs and Imitation Lobster Scramble

Calories 310 (24% from fat)
Fat 8 gram
Saturated Fat 3.5 gram
Chol. 235 mg.
Sodium 857 mg.
Carb. 22 gram
Fiber 3 gram
Sugar 13 gram
Protein 34 gram

Ingredients
fat free cooking spray
1 red bell pepper
1/4 large yellow onion
1/2 can (14.5 oz.) No Salt Added diced tomatoes?(We used Del Monte brand.)
1 package (8 oz.) fat free imitation lobster meat?(We used Louis Kemp Seafood Co. brand.)
8 egg whites
2 whole egges
1/4 cup low-moisture part-skim Mozzarella cheese?(We used Kraft brand.)

Directions:
1. Remove seeds and dice two red bell peppers. Dice 1/2 of large yellow onion. Spray non-fat cooking spray in large skillet and warm over medium heat.
2. Add red bell peppers and onion. Cook for 5 minutes, stirring frequently. Onions will begin to carmelize.
3. Mix in can of no salt added diced tomatoes and imitation lobster meat. Cook an additional 5 minutes, continue stirring.
4. Beat eggs together and pour over top, mixing well. Cook for final 5 minutes until eggs are set. Sprinkle cheese over top and serve.

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Mexican Style Eggs

Calories 256 (7% from fat)?Fat 2 gram?Saturated Fat 0 gram?Chol. 0 mg.?Sodium 883 mg.?Carb. 37 gram?Fiber 6.25 gram?Sugar 1.8 gram?Protein 23 gram
This recipe is higher in sodium. If you are trying to reduce the sodium in your diet you should consider another option.

Ingredients
8 - Six inch Corn Tortillas
16 egg whites
1 can (16 oz.) fat free refried beans?(We used Taco Bell brand)
1 can (10 oz.) enchilada sauce?(We used Old El Paso brand)
Non-fat cooking spray

Directions
1.Warm a frying pan over medium heat. Heat up tortillas until lightly browned. (About a minute or two each.)
2. Coat pan with non fat cooking spray and fry up the egg whites.
3. Warm can of fat free refried beans in microwave for 2 minutes. (Remember to take beans out of can.)
4. Warm can of enchilada sauce in microwave for 1 minute. (Remember to take sauce out of can.)
5. Put two tortillas on each plate. Split 1/3 cup of fat free refried beans between each serving of two tortillas. Add 2 egg whites to each tortilla. Top each tortilla with 1/8 cup of enchilada sauce.
6. Eat up!?
Yield: Approximately 4 servings. Serving size 2 tortillas each.

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Egg & Tomato Muffin

Calories 356 (14% from fat)
Fat 5.2 gram
Saturated Fat 4.6 gram
Chol. 25 mg.
Sodium 746 mg.
Carb. 39 gram
Fiber 1.7 gram
Sugar 7.5 gram
Protein 28 gram

Ingredients
4 English-muffin halves
(We used Thomas's English Muffins original)
4 Tbsp. Fat Free Thousand Island Dressing
(We used Kraft brand)
8 egg whites
1 sliced tomato
1/2 cup (56 g) shredded swiss cheese
Non-fat cooking spray

Directions
1. Toast the 4 English-muffin halves. Place 1 Tbsp. Fat-free Thousand Island dressing on each muffin half.
2. Spray non-stick pan with non-fat cooking spray and scramble egg whites. Divide scrambled egg whites on muffins and top each with tomato slices.
3. Sprinkle cheese evenly on each muffin and place in microwave. Heat for 1 minute until cheese is melted. Serve!?
This recipe doubles well and is very quick and easy to make.
Yield: 2 servings. Serving size 2 English-muffin halves each.

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Ricotta Frittata (Salmon or Chicken)

Salmon:
Calories 297 (15% from fat)
Fat 5 gram
Saturated Fat 1 gram
Chol. 78 mg.
Sodium 280 mg.
Carb. 15 gram
Fiber 1.5 gram
Sugar 9 gram
Protein 45 gram

Chicken:
Calories 279 (11% from fat)
Fat 3.3 gram
Saturated Fat 1 gram
Chol. 79 mg.
Sodium 250 mg.
Carb. 15 gram
Fiber 1.5 gram
Sugar 9 gram
Protein 46 gram

Ingredients
1.5 sweet potatos (3 cups) peeled and grated
1 small onion (1 cup) diced

1 lb. skinless salmon fillet cut into 1/2 inch cubes
OR
2 skinless boneless chicken breast halves cut into 1/2 inch cubes?(NOTE: Chicken breasts come in various sizes. The nutritional breakdown shows 6.5 ounce sizes.)

10 egg whites
1/4 cup fat-free milk
1/2 cup fat free ricotta cheese
1 oz (24 grams) fresh tarragon leaves chopped
Non-fat cooking spray

Directions
1. Heat oven to 375 degrees fahrenheit. Spray non-fat cooking spray in non-stick pan, add sweet potatos and onion and cook over medium heat. Stir sweet potatos and onion until tender for about 5 minutes.
2. Add chicken or fish to pan. Cook for an additional 5 minutes (if salmon) and an additional 10 minutes (if chicken).
2. Whisk together the eggs, milk, ricotta cheese and chopped tarragon. Combine everything in a baking dish and bake in upper third of oven. Bake for approximately 20 minutes or until set.
3. Take frittata out of the oven, let cool for approximately 5 minutes and serve.?
This recipe doubles well and freezes for convenient re-heating later.
Yield: 4 servings.
The ricotta frittata can be reheated in about 5 minutes in your microwave. Make sure when you re-heat it that the lid is off so steam can escape.

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Blueberry & Sour Cream French Toast

Calories 425 (18% from fat)
Fat 8.5 gram
Saturated Fat 3.5 gram
Chol. 58 mg.
Sodium 707 mg.
Carb. 49 gram
Fiber 8.75 gram
Sugar 12 gram
Protein 42 gram


Ingredients
3/4 cup skim (fat-free) milk
1 Tbsp. pure vanilla extract
2 scoops (2/3 cup) GNC Pro Performance 100% Whey Protein Vanilla Flavor
10 egg whites
12 slices of bread?(We used Nature's Own Healthline Wheat 'n Fiber brand.)
Non-fat cooking spray

Topping:
2 cups frozen blueberries
12 Tbsp. low-fat sour cream
(We used Breakstone's Reduced Fat)
Cary's SUGAR*FREE Syrup

Directions
1. Pour milk and vanilla extract in a blender. Add protein powder and blend until there are no longer lumps. Pour into a bowl, add eggs and finish mixing. (Do not mix the eggs in the blender because they will froth up too much.)
2. Heat non-stick pan to medium-low heat. Spray with non-fat cooking spray. Dip bread (both sides) in egg and milk mixture. Cook until each side is browned.
3. Microwave the blueberries for 2 to 3 minutes until warm.
4. When french toast is finished, serve with 1 Tbsp. sour cream on each slice, Cary's Sugar Free syrup and 1/2 cup blueberries on top of each serving.?
This recipe doubles well and the extra french toast can be stored in the freezer or refrigerator for easy re-heating.
Yield: 4 servings. Serving size 3 slices of french toast.
Freeze the french toast WITHOUT the toppings. When you're ready to eat simply re-heat in a microwave, add the toppings and enjoy!

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Eggs and Imitation Lobster Scramble

Calories 310 (24% from fat)
Fat 8 gram
Saturated Fat 3.5 gram?Chol. 235 mg.
Sodium 857 mg.
Carb. 22 gram
Fiber 3 gram
Sugar 13 gram
Protein 34 gram
This recipe is higher in cholesterol. If you want to cut it dramatically (to 23 mg. instead of 235) simply substitute 2 more egg whites for the 2 whole eggs.

Ingredients
fat free cooking spray
1 red bell pepper
1/4 large yellow onion
1/2 can (14.5 oz.) No Salt Added diced tomatoes?(We used Del Monte brand.)
1 package (8 oz.) fat free imitation lobster meat?(We used Louis Kemp Seafood Co. brand.)
8 egg whites
2 whole egges
1/4 cup low-moisture part-skim Mozzarella cheese?(We used Kraft brand.)

Directions
1. Remove seeds and dice two red bell peppers. Dice 1/2 of large yellow onion. Spray non-fat cooking spray in large skillet and warm over medium heat.
2. Add red bell peppers and onion. Cook for 5 minutes, stirring frequently. Onions will begin to carmelize.
3. Mix in can of no salt added diced tomatoes and imitation lobster meat. Cook an additional 5 minutes, continue stirring.
4. Beat eggs together and pour over top, mixing well. Cook for final 5 minutes until eggs are set. Sprinkle cheese over top and serve.
Yield: 2 servings.

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Bagel, Smoked Salmon and Cream Cheese

Calories 279 (20% from fat)
Fat 6 gram
Saturated Fat 1.75 gram
Chol. 59 mg.
Sodium 806 mg.
Carb. 30 gram
Fiber 2 gram
Sugar 7 gram
Protein 25 gram

This recipe is higher in sodium, so if you choose it you should eat lower sodium during lunch and dinner.

Ingredients
1 Bagel
(We used Cobblestone Mill Plain.)
4 Tbsp fat-free cream cheese
(We used Philadelphia Fat Free.)
4 oz. smoked salmon
(We used Salmolux Norwegian smoked salmon.)
1 medium tomato

Directions
1. Slice and toast one bagel. Cut one medium tomato into 4 slices.
2. Spread 2 Tbsp. of fat-free cream cheese on each bagle half. Place 2 slices of tomato on each bagle.
3. Top each bagle with 2 oz. of smoked salmon and eat!??
This recipe is easy to make, low in fat and high in protein. Plus the ingredients store well in the refrigerator for up to 2 months so you don't have to worry about them going bad quickly.
Yield: 2 servings.

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Quick Quiche (Turkey or Crab)

IMITATION*CRAB*MEAT
Calories 185 (15% from fat)
Fat 3 gram
Saturated Fat 1 gram
Chol. 81 mg.
Sodium 621 mg.
Carb. 20 gram
Fiber 1 gram
Sugar 11 gram
Protein 20 gram


TURKEY*HAM
Calories 186 (20% from fat)
Fat 4 gram
Saturated Fat 1.1 gram
Chol. 85 mg.
Sodium 643 mg.
Carb. 17 gram
Fiber 1 gram
Sugar 11 gram
Protein 21 gram
Choose crab or turkey, this quiche is easy to make, low calorie and very tasty.

Ingredients
4 egg whites
1 whole egg
3/4 cup water
1/2 cup Belgian waffle mix
(We used Classique Fare because it's much lower in sodium.)
1/2 cup nonfat dry milk powder
1/2 cup plain nonfat yogurt
2 Tbsp. grated parmesan cheese
1/2 tsp. dry mustard
1/2 tsp. hot sauce
1 cup (4 oz.) shredded fat free cheddar cheese
1/2 cup diced imitation crab meat OR?1/2 cup diced turkey ham (Low sodium if available.)
1/2 cup chopped green onions
2 medium tomatoes diced
Non-fat vegetable cooking spray

Directions
1. Pre-heat oven to 350 degrees.
2. Combine eggs, water, belgian waffle mix, dry milk powder, yogurt, parmesan cheese, dry mustard and hot sauce. Mix in blender or food processor for approximately 30 seconds to 1 minute.
3. Pour blended mixture in bowl and add cheddar cheese, ham or crab meat, green onions and 1/2 of tomatoes. Stir well.
4. Spray 9-inch pie plate with fat-free cooking spray. Pour mixture into pan and bake for approximately 45 minutes or until egg mixture is set.
5. Cut and serve after spreading remaining tomato over top of finished quiche.??
This recipe doubles well and the extra slices can be stored in the freezer or refrigerator for easy re-heating.
Yield: 4 servings.


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Pecan Yam Protein Pancakes

Calories 501 (22% from fat)
Fat 12 gram
Saturated Fat 2 gram
Chol. 109 mg.
Sodium 423 mg.
Carb. 66 gram
Fiber 6.8 gram
Sugar 14 gram
Protein 32 gram

This is a wonderful recipe for the fall. With that sweet taste of yams and topping of pecans.
Ingredients
1 1/4 cups wheat flour
1/4 cup pecans, chopped, toasted, and divided
2 1/4 tsp. baking powder
1 1/4 tsp. Pumpkin-pie spice
3 scoops (1 cup) GNC Pro Performance 100% Whey Protein Vanilla Flavor
1-cup vanilla soy milk
(We used Edensoy brand.)
1/4 cup dark brown sugar
1 Tbsp. safflower oil
1 Tbsp vanilla extract
4 egg whites beaten
1 (15-ounce) can yams, drained and mashed
Non-fat cooking spray
Cary's SUGAR*FREE Syrup

Directions
1. Combine flour, 2 Tbsp. pecans, baking powder, pumpkin-pie spice, and protein powder in a large bowl.
2. Combine soy milk and next 4 ingredients and add to flour mixture. Beat until smooth. Mix in yams.
3. Use a 1/3 cup measuring cup to measure mixture into a hot non-stick skillet. Turn pancakes when tops are covered with bubbles.
4. Sprinkle pancakes with remaining pecans and serve.?
This recipe doubles well and the extra pancakes can be stored in the freezer or refrigerator for easy re-heating.
Yield: 4 servings. Serving size 3 pancakes.

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Five-Grain Cereal

Calories 308 (22% from fat)
Fat 7.5 gram
Saturated Fat 1.5
Chol. 0 mg.
Sodium 289 mg.
Carb. 54 gram
Fiber 11 gram
Sugar 10 gram
Protein 7 gram

Ingredients
1/3 cup flax seed
1 1/4 cup steel cut irish oatmeal
2/3 cup dried apricots (coarsely chopped)
2/3 cup dried apple, coarsely chopped
2/3 cup dried plantain chips (no salt)
1/2 cup bulgur wheat
1/2 cup instant grits
1/2 cup oat bran
1/3 cup unprocessed wheat bran
3/4 tsp. salt
14 cups water (1 3/4 cup per serving)
Topping:
1 serving of Cary's SUGAR*FREE Syrup
This breakfast is very high in fiber and low in sodium and fat. It's a very healthy way to start your morning.

Directions
1. Put flax seed in a spice or coffee grinder and process until coarsely ground. Combine all ingredients except water in a large bowl, mixing well.
2. Divide into 8 equal parts. Each part is one serving. You can place individual servings in plastic freezer bags to make later.
3. Decide how many servings you want to make, and bring to boil 1 3/4 cup water per serving in saucepan. Add cereal mixture, cover, reduce heat and simmer for 15 minutes, stirring occasionally. Uncover and cook 2 more minutes or until thick, stirring constantly.
4. Serve immediately after adding syrup topping.?
You can easily double this recipe and store individual servings (before the water is added) in the freezer for later.
Yield: 8 servings. Serving size approx. 1 1/2 cups


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Strawberry Protein Waffles

Calories 280 (10% from fat)
Fat 3 gram
Chol. 115 mg.
Sodium 510 mg.
Carb. 53 gram
Fiber 2 gram
Sugar 20 gram
Protein 17 gram

NOTE: Use the ingredients EXACTLY as presented. We do not recommend other pancake/waffle mixes. Most are extremely high in sodium.

Ingredients
1/2 Box (1 pouch) Classique Fare Belgian Waffle Mix
1 1/2 cups warm water
3 scoops (1 cup) GNC Pro Performance 100% Whey Protein Vanilla Flavor
Non-fat cooking spray

Topping:
1 bag (16 oz.) whole unsweetened strawberries frozen
Cary's SUGAR*FREE Syrup

Directions
1. Mix one pouch Classique Fare Belgian Waffle mix and whisk as you add warm water and protein powder. (The box says to add butter. In this version of the recipe we leave it out. That cuts down on the fat and still tastes fine.)
2. Continue mixing until batter is smooth (no lumps).
3. Take 1/3 cup batter and pour in non-stick waffle maker after spraying the waffle maker with non-fat cooking spray.
4. When waffles are brown serve with Cary's Sugar Free syrup and 2/3 cup of whole unsweetened strawberries on top.
This recipe doubles well and the extra waffles can be stored in the freezer or refrigerator for easy re-heating.
Yield: 3 servings. Serving size 2 waffles.
Freeze individual portions for easy re-heating later.

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Baked Apple Raisin Oatmeal

Calories 332 (8% from fat)
Fat 3 gram
Cholesterol 5 mg.
Sodium 115 mg.
Carb. 73 gram
Fiber 7.5 gram
Sugar 36 gram
Protein 13 gram

Ingredients
1 apple (We suggest Fuji or other good baking apples)
1 tsp. lemon juice
1 tsp. brown sugar
1 cup Quaker 1 Minute Oatmeal
1 3/4 cup skim milk
1/4 cup raisins
1 pinch of cinnamon

Directions
1. Cut apple in 1/8 slices. Be sure to remove core or cut seeds out.
2. Place apple slices and raisins in microwave safe bowl. Pour lemon juice and sprinkle brown sugar over the top. Cook on high in microwave for 3 minutes. Remove apple mixture and mash together, then cook for another 3 minutes.
3. Put Quaker Oats and skim milk in bowl with apples. Microwave on high for 1 more minute. (It may require another minute or two if it's not hot enough for you.)
4. Let stand for one minute then divide into two equal servings. Sprinkle cinnamon over top.

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Oatmeal Pancakes

Calories 511 (15% from fat)
Fat 8.5 gram
Chol. 60 mg.
Sodium 609 mg.
Carb. 68 gram
Fiber 6 gram
Sugar 30 gram
Protein 30 gram

Ingredients
3 egg whites
2 1/4 cups low-fat buttermilk
2 Tbsp. safflower oil
1 cup rolled oats
1 cup whole wheat flour
1/4 cup wheat germ
1 tsp. soda
1 Tbsp. honey
3 bananas
3 scoops (1 cup) protein powder (100% Whey Protein Vanilla Flavor)
Topping: Cary's SUGAR*FREE Syrup

Directions
1. Combine eggs, buttermilk and oil, beat well.
2. Add remaining ingredients (except banas) and stir until well blended. Fold in sliced bananas.
3. Take 1/3 cup batter and pour in non-stick pan after spraying the pan with non-fat cooking spray.
4. Turn pancakes when edges appear cooked and bubbles appear in middle. Turn once.
This recipe doubles well and the extra pancakes can be stored in the freezer or refrigerator for easy re-heating.
Yield: 4 servings. Serving size 3 pancakes.
Freeze individual portions for easy re-heating later.
Heat in Microwave on high heat for approximately 5 minutes.

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French Toast

Calories 426 (15% from fat)
Fat 7 gram
Chol. 142 mg.
Sodium 535 mg.
Carb. 59 gram
Fiber 9 gram
Sugar 6 gram
Protein 29 gram

Ingredients
12 eggs (10 whites and 2 with yolks)
9 slices whole grain/ 9 grain bread. User lower sodium brands such as Pepperidge Farm.
Non-fat butter cooking spray

Topping:
Cary's SUGAR*FREE Syrup

Directions
1. Mix eggs together. Spray non-fat cooking spray on non-stick pans. Set heat on medium.
2. Dip each slice of bread (both sides) in egg mixture and place in pan. Cook until browned on each side.
3. Serve with sugar-free syrup and 1 or 2 sausages.??
To increase the yield in this recipe, each serving takes 3 slices of bread and 4 eggs (3 whites and 1 whole egg). The extra french toast can be stored in the freezer or refrigerator for easy re-heating.
Yield: 3 servings. Serving size 3 slices of french toast.
Freeze individual portions for easy re-heating later.
Heat in Microwave on high heat for approximately 5 minutes.

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Blueberry Protein Pancakes

Calories 270 (14% from fat)
Fat 4 gram?Chol. 137 mg.
Sodium 416 mg.
Carb. 35 gram
Fiber 1 gram
Sugar 14 gram
Protein 25 gram
NOTE: Use the ingredients EXACTLY as presented. We do not recommend other pancake/waffle mixes. Most are extremely high in sodium.

Ingredients
1/2 Box (1 pouch) Classique Fare Belgian Waffle Mix
1 Tbsp. butter
1 1/2 cups warm water
1 cup blueberries
3 scoops (1 cup) 100% Whey Protein Vanilla Flavor
Non-fat butter cooking spray

Topping:
Cary's SUGAR*FREE Syrup

Directions
1. Mix one pouch Classique Fare Belgian Waffle mix and whisk as you add warm water, melted butter and protein powder. (You can leave the butter out to remove some fat.)
2. Continue mixing until batter is smooth (no lumps). Gently fold in blueberries.
3. Take 1/3 cup batter and pour in non-stick pan after spraying the pan with non-fat cooking spray.
4. Turn pancakes when edges appear cooked and bubbles appear in middle. Turn only once.
This recipe doubles well and the extra pancakes can be stored in the freezer or refrigerator for easy re-heating.
Yield: 3 servings. Serving size 3 pancakes.
Freeze individual portions for easy re-heating later.
Heat in Microwave on high heat for approximately 5 minutes.