Here are the ingredients and bake times for each recipe! Full directions and tips are in the video 🙂
SHEET PAN PANCAKES
Macros for 1: 103 cals, 8P, 15.5C, 1F
Macros for 4 (meal sized serving): 415 cals, 31.5P, 62C, 5F
Ingredients (makes 12 pancakes):
180g all purpose flour
62g PEScience protein vanilla powder (discount code FIT15)
2 Eggs
120ml skim high protein milk (or any milk)
80ml sugar free maple syrup
60g light quark (or blended cottage cheese, or nonfat Greek yogurt)
6ml Vanilla extract
50g Monkfruit sweetener (or similar)
7g Baking powder
150g Blueberries (or fruit of choice)
150g Raspberries (or fruit of choice)
Bake for 15 mins at 350F/180C
SHEET PAN FRITTATA
Macros for 1 piece: 138 cals, 14P, 4.5C, 7.5F
Macros for 3 pieces (meal sized serving): 417 cals, 41P, 13.5C, 22F
Ingredients (makes 12 pieces):
12 eggs
250g light quark (or blended cottage cheese, or nonfat Greek yogurt)
270g chopped vegan sausage (or any other protein)
100g Light shredded mozzarella cheese
100g diced mushrooms
100g diced red onion
100g diced cherry Tomatoes
Salt, garlic powder, paprika
1 tsp olive oil
Bake veggies and vegan sausage for 10 mins at 400F/205C
Pour in egg mixture and bake for 15-20 more mins, add the cheese on top halfway
SHEET PAN BREAKFAST HASH
Macros for 1 serving: 438 cals, 34P, 50C, 13.5F
Ingredients (makes 3 servings):
500g Baby potatoes
120g reduced fat Feta cheese
400g chopped sausage (or any other protein)
1 Red pepper, diced
1 large Zucchini, diced
½ medium Red onion, chopped
2 tsp olive oil
100g nonfat Greek yogurt + 1 tbsp lemon juice + salt, garlic powder, paprika for the sauce
Salt, garlic powder, and paprika to season the veggies (especially the potatoes)
Bake potatoes first for 15 mins at 425F/220C
Then bake the rest for 15 mins, flip, then roast for 8-10 mins
Then add feta and roast 3 more mins
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00:00 Introduction
00:29 Sheet Pan Pancakes
03:23 Sheet Pan Frittata
06:27 Sheet Pan Breakfast Hash