Protein Loaded Recipes

With all the breads, pastas and gluten in our lives it is sometimes hard to make good choices that also taste delicious. I have developed a couple of awesome recipes that include high amounts of easily assimilated protein that also happen to be very low on the glycemic index. Enjoy but easy on the syrup:)






Katie’s Kick Ass Protein Pancakes
I made this one up myself when I was avoiding carbs and really wanted a fun Sunday breakfast. Great for a day when you need the extra energy for a hike or snowboarding!

• Makes 2 servings
• Ingredients:
  • 1 scoop of protein powder (about 30g protein per serving)- my favourite is vanilla
  • 1/4 cup ground almond flour
  • 1/2 tsp baking powder
  • 1 tsp cinnamon
  • 1 tsp vanilla or vanilla extract
  • 1 egg
  • 1/2 cup unsweetened coconut milk
  • 1 medium mashed banana
  • 1 tsp coconut milk
  • 1 cup mixed berries of your choice (frozen or fresh)
• Directions: Mix all dry ingredients in a mixing bowl. Mix all wet ingredients (except coconut oil and berries) in a separate bowl then pour into dry ingredients. Mix well. Heat a frying pan with coconut oil and cook pancakes until lightly browned on both sides. Top with heated or fresh berries and enjoy
• Nutritional info (per serving): 307 calories, 14.5 g fat (5.2 g saturated fat), 28.5 g carbohydrates (5.6 g dietary fibre, 15.2 g sugars), 19 g protein.

Cauliflower Pizza Crust
A great option when you are trying to avoid carbs but are craving pizza. Doesn’t hold together like the real thing but you will be amazed at the taste!!

• Makes 2 servings 
• Ingredients:
  • 1 cup riced cauliflower
  • 1 cup shredded skim mozzarella cheese
  • 2 cloves minced garlic
  • 1 tsp oregano
  • any other spices you like
  • Make sure to add extra lean protein (such as chicken) and veggies as toppings!!!
• Directions:
  • Rice or finely chop the cauliflower. If you’ve never done this before- use a food processor and add chunks of cauliflower until it looks like rice. Don’t overdo it. Cook the riced cauliflower in the microwave for 8 minutes in a microwave safe dish. Do not add extra water, the moisture from the cauliflower will be enough. Beat egg, add the cauliflower, and shredded cheese. Mix, then press into a greased pizza pan then sprinkle with the spices. Bake at 450 for 12 to 15 minutes.
• Nutritional Information (per serving):
  • Crust only: 286 calories, 20 g fat, 10 g protein, 2.7 g carbohydrate (1.5 g dietary fiber)

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