Name: Playbook - Sarah Herse - Sweet & Healthy Breakfast Ideas
Uploaded: 2024-03-20T21:08:54.214Z
Duration: 15 min
Description: Sweet & Healthy Breakfast Ideas

If you have a sweet tooth or just prefer to start your day with something sweet, check out this list of some of my favorite breakfast ideas that pack a protein punch while also feel like a treat.
*Click start now to see the recipes!

-Pumpkin Pie Protein Pancakes
-Overnight Protein Oats
-Blueberry Cottage Cheese Pancakes
- Acai Bowl
-Protein Waffles
- Chocolate Smoothie Bowl
-Pumpkin Protein Cream of Rice
- Breakfast smoothie
-Protein Mug Brownie
-Rocky Road Proats
-Chocolate cherry Greek yogurt
-Pumpkin Pie Smoothie Bowl
-Protein Banana Bread
-Pumpkin Spice Latte Protein Bars

Ingredients:
- 1/4 Cup Oat Flour
- 1 Scoop Protein Powder (I used PEScience Pumpkin Pie Flavor)
- 1/2 TSP Baking Powder
- 1 TSP Pumpkin Pie Spice
- 1/2 TSP Salt
- 100g Egg Whites
- 1/2 Cup Milk of Choice
- 1/2 Cup Pumpkin Puree

Step1: Add all dry ingredients
Step 2: Add wet ingredients and stir until smooth mixture
Step 3: Scoop batter onto hot griddle/pan and flip once bubbles start to form at edges (about 2-3 min) and then cook other side for 2-3 min.
Step 4: Remove from pan and add topping of choice (I used syrup, peanut butter sauce, and walnuts)

Macros for 1 serving (recipe):
Protein: 39 grams
Carb: 33 grams
Fat: 4 grams
Calories: 335

Pumpkin Pie Protein Pancakes

Ingredients:
½ cup old-fashioned oats
1 scoop protein powder (I use Protein4Oats from PEScience code: Sarah) ,
¾ cup milk of choice (I used almond)
1 cup fruit (I use strawberries & blueberries)
Whipped topping (I like coconut or oat milk) or Greek yogurt

1. Combine ½ cup old-fashioned oats, 1 scoop Protein4Oats , ¾ cup milk of choice
2. Stir and let sit for at least 2 hours or overnight
3. Cut up ~1 cup of fruit of choice 
4. Layer parfait style (fruit, oats, almond whipped topping/greek yogurt)
5. Enjoy!
Calories: 347
Protein: 22g
Carbs: 49g
Fat: 8 g

Overnight protein oats

Makes 1 serving

Ingredients 
- 1/2 cup low fat cottage cheese
- 3 egg whites (or 1 egg)
- 1/2 cup oat flour
- 1 tsp baking powder
- 1 tsp salt
- 1/2 cup blueberries 
- Syrup or whipped cream toppings (optional)

1. Combine all ingredients except toppings & blueberries in a bowl and mix thoroughly.
2. Then stir in blueberries.  Scoop batter into ~1/3 cup portions and pour into oiled pan or griddle.  3. Cook for 3-4 minutes (or until bubbles start to form) before flipping. 
4. Cook other side for 1-2 minutes. Remove from pan and add toppings of choice!

Macros (without toppings)
Calories: 334
Protein: 29 g
Carbs: 42g
Fat: 5 g

Blueberry Cottage Cheese Pancakes

I am downright obsessed with smoothie bowls and I like them thick & creamy. I have one every night for my dessert and I often make a breakfast version as well! This is how I make my breakfast version, using frozen fruit. I buy these frozen fruit packets from Whole Foods but you can use any frozen fruit that you like! For protein & collagen, I always use PEScience (my favorite!) Use code Sarah15 for a discount on all PEScience products.

Ingredients: 
- 1 Cup Almond Milk
- 1 Pack Frozen Acai
- 1 Pack Frozen Dragon Fruit (or 1/2 cup frozen cherries/berries)
- 1 Scoop PEScience cake pop protein
- 1 Scoop PEScience collagen
- 1 TSP Xanthan Gum
- 3 Ice Cubes
- 2 TSP Cacao Nibs

Instructions
1. Add all ingredients except the Cacao nibs in a blender
2. Blend until all ingredients are mixed thoroughly and mixture is in smoothie form
3. Add to bowl and top with cacao nibs or other favorite toppings
4. Enjoy!
*For PEScience supplements use code Sarah15 for a discount*

Thick & Creamy Acai Breakfast Smoothie Bowl

Fluffy Protein Waffles
These waffles are sooo good that I can’t stop thinking about them! This recipe makes one large waffle, but I’m sure you could make multiple smaller waffles if you prefer! Also, I used oat flour but you could probably sub with whatever flour you have on hand. The whole recipe only has 250 calories and a whopping 33 grams of protein! 
Recipe:
Mix 3 tbsp oat flour, 1 scoop protein powder (I used PEScience cake pop flavor, code SARAH), 1/2 tsp baking powder, 1/2 tsp salt, 1/4 cup pumpkin puree (or mashed banana), 1/4 cup egg whites, & 1/4 cup milk of choice (or more if needed).. Pour batter onto sprayed hot waffle iron and cook until golden brown and the iron stops steaming, usually around 3 to 5 minutes but follow the instructions of your waffle maker. Add toppings (syrup, nuts, chocolate chips, etc.) & enjoy!

Protein Waffles

Calling all chocolate lovers! This protein-packed smoothie bowl reminds me of chocolate Frosty's from Wendy's. I used half a frozen banana but you could increase the sweetness by using a whole banana if your nutrition plan allows for it!

In a blender combine the following: 
1 cup unsweetened almond milk,
1 scoop chocolate protein, 
½ frozen banana, 
1-2 cups ice, 
1 tsp xanthan gum (optional for thickness), 
& 1 tsp zero sweetener to taste (e.g. stevia or monkfruit).

 Blend until thick & creamy.  Serve with 100 cals of toppings of choice (chocolate chips, crushed peanuts, peanut butter, etc.)
Calories: 310 Protein: 27g Carbs: 28g Fat: 14g

Use PEScience code SARAH for a discount

Chocolate Smoothie Bowl

Pumpkin & Peanut Butter Protein Cream of Rice

Prep Time: 5 min
Cook Time: 15-20 min
Total Time: 20-30 min

INGREDIENTS

30g - Cream of Rice
½ Cup - Organic Pumpkin
1 Scoop (31g) - PEScience Peanut Butter Delight Protein Powder (Vegan)
10g - Walnuts
12g - Cocowhip Light Whipped Topping
½ Cup - Blue Diamond Almond Milk

INSTRUCTIONS:
In a medium pot add the 30g cream of rice and the recommended amount of water and a little dash of salt.
Cook over medium heat until bubbles start to form, stirring occasionally.
Once the bubbles form add the ½ cup of pumpkin and 1 scoop protein powder until thoroughly mixed in (should be a thick mixture)
Then add in the ½ cup of almond milk and stir in until a creamy texture.
Place into a bowl and top with 10g walnuts and 12g light whipped topping.
Enjoy!

Notes:
*For protein powder - I used PE Science Vegan Peanut Butter Delight Protein
You can use code: Sarah15 for 15% off your order at PEScience

MACROS:
Calories: 355
Carbs: 43g
Fat: 9g
Protein: 24g

Pumpkin Protein Cream of Rice

It's no secret that I eat a lot of smoothies and here is a variation that is simple, delicious, AND packs in secret veggies that you won't even taste! I like to use frozen cauliflower or zucchini. It adds a thicker texture, more fiber to fill you up, and extra nutritional value. The flavor of the veggies is neutral enough that you won't even notice it.  

1. Combine 1 cup milk of choice with  ⅔ cup frozen cauliflower rice or frozen zucchini, ½ avocado, 1 scoop PEScience Cookies N Cream protein (code: Sarah15), and 1 tbsp cacao nibs. I usually also add a handful of ice if I want a thicker texture.  
2. Blend until smooth.
3. Pour into glass and add coconut/oat/almond whipped topping (optional)

Cookies and Cream breakfast smoothie

Ingredients
- 1 scoop PEScience chocolate truffle protein (code Sarah15)
- 1 tbsp oat flour 
- 1/2 tsp baking powder
- 1/4 tsp salt
- 1 whole egg or 1/4 cup egg whites (the texture is better with a regular egg but I've done it both ways)
- 1 tbsp milk of choice
- 14 g of Lily’s chocolate chips (or chocolate chips of choice)
- Additional toppings – fruit, whipped cream, chocolate sauce, etc (optional)

Instructions:
- Add all dry ingredients first (protein, flour, baking powder & salt). Stir until combined. 
- Then add egg & milk and stir until thoroughly mixed.
- Add chocolate chips and then microwave for 45 sec - 1 min.
- Remove and then add toppings of choice. I used a little chocolate sauce, raspberries & powdered sugar.  

Macros (w/o additional toppings)
Calories: 221
Protein: 31g
Carbs: 13g
Fat: 7g

Protein Mug Brownie

INGREDIENTS
1/2 cup / 48g - Old Fashioned Rolled Oats
14g (~50 cals) - Marshmallows (I used Dandies vegan)
1 tbsp - sliced Almonds
1 Scoop - Chocolate Protein Powder (I used PEScience vegan chocolate, code SARAH)
3/4 Cup - Almond Milk

INSTRUCTIONS:
In a mixing bowl combine 1/2 cup oats, 1 scoop protein powder, and 3/4 cup almond milk 
Stir until all ingredients are thoroughly mixed together. 
Cover with lid and place in the fridge overnight
Add the marshmallows and almond pieces before eating.
Enjoy!


MACROS
Calories - 422
Carbs: 49g
Fat: 12g
Protein: 30g

Rocky Road overnight protein oats

Ingredients:
- 1 cup water
- 1/2 tsp salt
- 1/4 cup cornmeal
- 1 scoop PEscience maple brown sugar Protein4Oats (code SARAH)
- 1/3 cup pumpkin
- Toppings: maple syrup, chocolate chips, pumpkin seeds 

Instructions: 
1. Boil 1 cup water, add 1/4 cup cornmeal & pinch of salt. 2. Simmer for ~8 min, stirring occasionally. 
3. Add 1/3 cup pumpkin & 1 scoop PEScience maple brown sugar Protein4Oats. (Code SARAH) cook for another 2 min. 
4. Add toppings & enjoy!

Protein Pumpkin Polenta Bowl

Greek yogurt & fruit always makes for a delicious high protein snack! I like to use nonfat Greek yogurt so I can get the most protein punch but if you're adding a little extra protein powder on top you could probably get away with a higher fat yogurt (as long as you're managing your calorie targets)

This recipe combines chocolate & cherries but you could do any fruit/flavor combo you like!

Instructions:
Mix 1 serving of nonfat Greek yogurt with half a scoop of PEScience chocolate protein powder. 

Add 1/2 cup pitted dark cherries, 1 serving of chocolate chips of choice (I use Lily’s), and sweetener of choice (optional but I use monk fruit). Stir and enjoy!

PEScience protein discount code: SARAH

High protein snack: Chocolate cherry Greek yogurt

I love using pumpkin year round but it’s especially fun to get creative with it this time of year.  I like my smoothies super thick and eat them in a bowl like ice cream.  If you prefer a thinner texture, skip the xanthan gum and go easy on the ice. Also, I like to freeze my pumpkin puree in ice cube trays to add extra thickness but you can just use the puree right out of the can if you prefer!

Ingredients
- 1 cup milk of choice (I use unsweetened almond milk)
- 1 scoop PEScience Pumpkin Pie Protein Powder (code Sarah15)
- 1/2 cup frozen pumpkin purée 
- 1 scoop collagen
- 1 tsp pumpkin pie spice
- 1/2 tsp xanthan gum (optional)
- 1 cup ice

Blend everything together until smooth & then top with your choice of toppings. I used oat whipped cream & cacao nibs.

Macros (including whipped topping & cacao nibs)
Protein: 37 grams
Carbs: 19 grams
Fat: 7 grams
Calories: 295

Pumpkin Pie Smoothie Bowl

Wet ingredients:
-3 large ripe bananas
-1/3  cup honey, sugar or sweetener of choice
-2 large eggs
-½ cup greek yogurt (I used nonfat)
-1/3 cup applesauce
-1 tsps vanilla extract
Dry ingredients:
-1 cup oat flour (or you can use AP flour)
-1 cup unflavored PEScience multipurpose protein powder 
-3 tsps baking powder
-1 tsps cinnamon
-¼ tsps salt
-¾ cup chocolate chips (optional, I used Lily’s stevia-sweetened) or walnuts

-Preheat oven to 375. Spray & line a 9×5 loaf pan with parchment, set aside.
-Add bananas to a bowl & mash until smooth (You could also puree in a food processor)
-Add remaining wet ingredients & whisk until smooth.
-Add in the dry ingredients one at a time, whisking until smooth as you go.
-Fold in the chocolate chips if using
-Pour mixture into your prepared loaf pan.
-Bake for 55-65 minutes or until a toothpick comes out clean.
-Remove from the oven and let cool in the pan for at least 10 minutes.
-Top with melted butter or cream cheese & enjoy!

Protein Banana Bread

Ingredients (makes 6 servings)
- ½ cup tahini (or sub with nut butter)
- 1 cup pumpkin puree
- 1 shot of espresso (I used decaf, you can also use 1 tbsp instant coffee dissolved in 3 tbsp water)
- 1 tbsp vanilla
- A few drops of stevia or sweetener of choice
- 3 scoops protein powder (I used PEScience Pumpkin Pie flavor, code Sarah15)
- 1 cup oat flour
- 2 tsp pumpkin pie spice
- 2 tsp pumpkin seeds
- ¼ cup chocolate chips of choice (I used Choc Zero)

Instructions: 
- Combine wet ingredients: tahini, pumpkin, espresso, vanilla & sweetener
- Combine dry ingredients: protein powder, oat flour, pumpkin pie spice
- Mix together & press evenly into a lined baking dish. Sprinkle with pumpkin seeds
- Melt chocolate in microwave & add a couple tbsp of water to thin. Drizzle over bars.
- Freeze for ~90 min or until desired level of firmness is achieved.  
- Cut into 6 bars. 
- You can store these in the freezer and bring to room temperature before eating.

Sweet & Healthy Breakfast Ideas

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