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High Protein, Low Carb 2- ingredient Crepes

6 Apr

Protein crepes

When you want something “bready” to eat but couldn’t be bothered with fake flour, here’s an easy recipe to make. Not only is it delicious, it’s 18 gms of protein in 91 calories. Hard to argue with that one.

Makes 4 crepes


  • 1  c of egg whites
  • 2 scoops of protein powder (we used GNC Total Lean Apple Cinnamon)
  • 2 tsp butter, coconut oil or pam spray

Protein crepes



  1. Mix the two using an immersion blender.
  2. Heat your pan well. We used a cast iron pan, set on an electric stove on 3. When the pan is hot, put in a small bit of butter and spread it around.
  3. Pour a fourth of the batter in and swirl the pan around to ensure your batter is evenly spread.
  4. Cook just as you would an omelette, flipping once.

We put a smidge of raspberry jam in there for sweetness. You could smear with a little cream cheese or peanut butter. Do try not to use this an excuse to eat Nutella. Because we all know, that stuff is crack!

High protein crepes




Low Carb Savory Sausage & Veggie Frittata

17 Feb

Sausage Egg Cheese Veggie Fritatta

I wanted to make a simple egg, sausage, cheese, and veggie frittata. I like the idea of a one-pot meal that combines protein and veggies and doesn’t require you to be a cordon bleu chef to put together. So here is what I did.


  • 10 oz breakfast sausage (I think you could do ham, bacon, sausage, italian sausage, or some combo of any of these)
  • 6 eggs
  • .5 cup or Half a cup of half and half (confusing eh?)
  • 1/2 c Parmigiano Reggiano shredded cheese, divided into two parts
  • 1 c chopped portabella mushrooms
  • 1 leek washed well and chopped
  • 1 c baby spinach chopped
  • 5 campari tomatoes thinly sliced
  • 1/8 tsp red pepper flakes(optional)
  • Freshly ground black pepper
  • Salt if you need it, I didn’t add because of the salt in the sausage and the cheese


  1. Turn oven on to 350 degrees
  2. Brown the sausage in a pan that you can put into the oven. Just as it is lightly pink in parts and browned in parts, add the chopped leeks and cook until they are soft.
  3. Add the mushrooms and the spinach and cook until wilted. Take the pan off the heat. Add red pepper flakes if using.Low carb Savory Sausage Fritatta
  4. Now, in a separate bowl mix together the eggs, half and half and half the cheese and the freshly ground pepper. (that’s three halfs in one sentence now).
  5. Pour the egg mixture over the meat and veggies.
  6. Lay out the campari tomatoes on top of them. I’m not very talented at food decoration but you could make this look beautiful if you tried.
  7. Low carb savory Sausage and Veggie Fritatta
  8. Sprinkle the remaining parmesan cheese on top.
  9. Bake for 30 minutes until the top is lightly brown and the eggs are set. I then broiled mine on high to get the eggs a bit browned.
  10. Serve with a side salad and you’re ready to go!

A few more veggies on the side


Makes 16 sleever servings. Each Serving has:

  • Calories: 230
  • Carbs:  9 gms
  • Protein: 15 gms
  • Fat: 15 gms
  • Fiber 1 gm

High-Protein Cheese Souffle

16 Dec

High Protein Cheese Souffle from
Oh nothing. Just a cheese souffle that my amazing husband decided to whip up out of the blue for an afternoon snack.
Am I lucky or what??
  • 3 large eggs
  • 1 shallot minced
  • 3 tablespoons  flour
  • 3 tablespoons butter
  • 1 c skim milk
  • 1 c grated low-fat swiss cheese
  • 1/2 c grated parmesan cheese
  • Salt
  • Pepper
  • Pinch of grated nutmeg
  • 1/4 teaspoon cream of tartar


  1. Separate three eggs, cold, out of the refrigerator (yolks less likely to break this way). Set aside to warm to room temperature
  2. Turn oven to 350 degrees, place rack in middle position
  3. Spray the inside of a 1.5 qt souffle bowl with Pam. Sprinkle in two tablespoons of parmesan cheese and shake to cover the sides of the pan. Discard excess.
  4. In a medium saucepan, melt the butter and add minced shallots and stir until shallots soften, about a minute
  5. Add the flour and stir until well incorporated. Cook 3-4 minutes for flour to lightly brown.
  6. Slowly add 1 c of milk and whisk constantly until the milk comes up to a simmer and thickens.
  7. Remove from heat and stir in 1 c grated swiss cheese and whisk well.
  8. Add 3 egg yolks and keep whisking until incorporated.
  9. Beat egg whites in stand mixer or hand mixer with 1/4 teaspoon cream of tartar. Beat on low, until eggs start foaming, about a minute. Beat on medium high until the eggs form stiff peaks, about 3-4 minutes.
  10. Add one fourth of the egg whites to the batter and stir in gently with a spatula until there are no white streaks left. Add the rest of the egg whites and gently fold into batter just until lightly mixed.
  11. Pour into prepared mould and sprinkle 2 tablespoons of parmesan cheese on the smoothed top
  12. Bake 24-27 minutes until the top is golden brown and the top just jiggles a little when you shake it.
  13. Remove and let it set 3-4 minutes. Serve immediately and enjoy!

Banana Egg Protein “Pancakes”

10 Nov

Banana protein "pancakes"

I know you’ve seen this recipe before but it’s sooooo good that I had to post it. 3 simple ingredients, out of this world taste.

Serves 6 sleevers


  • 2 large bananas
  • 3 eggs
  • 2 scoops Syntrax Peanut butter cookie protein powder (Or you could use vanilla protein and add pb2)


  1. Blend together all ingredients until smooth like a pancake batter
  2. Heat a cast iron or other nonstick pan on medium low. Spray to coat
  3. Take a scant half cup of batter and make 3 little pancakes out of it. This is one serving
  4. When the batter bubbles, use a very thin spatula and very carefully flip them over. These are more delicate than your usual sturdy pancake batter.
  5. OMG! nom them down. Sooooo good!
  6. pat of butter and sugar-free maple syrup optional.

banana protein "pancakes"


VSG Liquid Diet Friendly Hot & Sour Soup with Egg

23 Aug


Modified from Bee Yinn Low’s Easy Chinese Recipes.

4 cups low-sodium chicken broth
1 Tbsp soy sauce
1 Tbsp Chinese black vinegar
1.5 Tbsp Chinese Rice Vinegar
1/4 tsp salt
2 Tbsp corn starch
3 Tbsp Water
1/2 Tbs Chili Oil
4 Large eggs, beaten lightly

1. Mix and heat broth, sauces and vinegars.
2. In a small bowl, mix the corn starch and water.
3. When broth is boiling, slowly incorporate the cornstarch mix. Keep stirring and let it boil for a while to thicken the broth
4. Slowly pour in the eggs. Mix three times around with chopsticks. Turn off the flame, cover the pot and let the eggs cook slowly in the broth.

to increase the protein content, I really think you could put in some extra-silken soft tofu in there. It’s a lot more “liquid” than yogurt, or jello, and should go down easy. If you want, put about 2-3 oz of soft tofu before adding the eggs.

Makes 5-6 cups.

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