Protein Breakfast Biscuits

These delectable turkey high-protein breakfast biscuits pack an impressive 20g of protein per serving. Moreover, they are gluten-free, dairy-free, and grain-free, making them an excellent choice for individuals with dietary restrictions.

Finding fun, relevant, and delicious high-protein breakfast options can be a challenge for my clients. Typically, the go-to sources of protein for breakfast are eggs, protein powder, or cottage cheese. While these are all excellent protein sources when they are of high quality, it's understandable that people want to switch things up now and then. This is especially true for my clients who want to honor their southern roots while also eating healthily.

That is why I have come up with this high protein breakfast biscuit that ticks all the boxes!

WHAT MAKES THESE BISCUITS PROTEIN PACKED

High-protein biscuits can be make using plain Greek yogurt, eggs, turkey sausage, almond flour, and nutritional yeast.

The recipe suggests using lactose-free plain Greek yogurt and nutritional yeast to mimic a cheddar cheese flavor for those who are lactose intolerant, but I have make suggestions in the note section to use regular plain Greek yogurt and cheddar cheese who are not lactose intolerant.

TIPS FOR PAIRING FOOD WITH PROTEIN BISCUITS

• Breakfast: Eat one biscuit with a side of eggs, smoothie, side of yogurt, or cut straight in the middle and make and egg and bacon breakfast sandwich!

• Snack: Great as a snack as they are macro balanced (close ratio of fats to protein to carbs).

• Dinner: You can serve these biscuits alongside soup, stew or a salad.

HOW TO WARM OR REHEAT BISCUITS

Place biscuits in a warm oven or toaster oven for 5-10 minutes.

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with!

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Get ready to gobble up some turkey-tastic protein breakfast biscuits, packing a whopping 20g of protein per biscuit! Best of all, they're gluten-free, dairy-free, and grain-free.

Servings: 12 Prep: 5 MIN Cook time: 15 MIN

Ingredients

• 1 lb ground pork or ground turkey or chicken

• 6 eggs, beaten

• 1 cup greek yogurt

• 1 red bell pepper, diced

• ½ yellow onion, diced

• 1 + ½ cups almond flour

• ½ cup coconut flour

• ¼ cup nutritional yeast

• 2 tsp baking powder

• 1 tsp salt

• 1 tsp garlic powder

• ½ tsp black pepper

• ½ tsp Italian seasoning or thyme

Directions

1. Preheat oven to 400 degrees and line a baking sheet with parchment paper.

2. To a medium skillet, heat oil over medium heat and sauté onion and peppers for about 5 minutes. Move sauté veggies to the side and add turkey sausage to the center, crumbling the meat. Let cook, stirring and crumbling meat until meat is completely browned, for about 10 minutes. Turn heat off and let mixture to cool.

3. In a large mixing bowl, whisk together eggs and yogurt. Add in turkey mixture and incorporate. Add in the rest of the dry ingredients: almond and coconut flour, nutritional yeast, baking powder, and seasonings using a spatula until combined.

4. Using ¼ - ½ cup or large cookie scoop, make 12 evenly sized balls and place them on the sheet pan. Place in the oven for 12-16 minutes until slightly browned all over.

5. Remove from the oven and let cool completely before storing in an airtight container in the fridge for up to 5 days.

Notes

• If you can tolerate dairy, you can sub nutritional yeast for 1 cup of cheese and top each biscuit, before going into the oven, with shredded cheese if desired.

• Nutrition: Calories per biscuit: 192 | Total fat: 11g | Total carb: 8g | Dietary fiber: 4g | Sugar: 2g | Protein: 17g (nutritional facts will vary)

Apple Pie Protein Yogurt Bowl

Apple pie protein yogurt bowls are such an easy and nutritious start to your day, afternoon snack, post workout snack/meal and even as a dessert! 

Apples are my favorite fall produce and pairs well with most anything, really! So far, I have apple pie granola, cinnamon apple streusel muffins, adrenal cream cider, apple butter, apple cider churro donuts and gut nourishing stewed apples on the site. Needless to say, I’m mildly obsessed with all things apples! 

You can enjoy this apple pie protein yogurt bowl for breakfast, an afternoon snack, post workout snack/meal and even for dessert! The beauty about this recipe is that it’s macro balanced which means it will not spike your blood sugar. 

Lately, I have been enjoying these apple pie protein yogurt bowls post workout. Mainly, because it is so important to have a macronutrient balanced post snack or meal to replenish glycogen stores, support muscle recovery, support muscle growth and optimize performance for the next gym session! 

After a workout, it is best to consume carbohydrates, protein and fluids! 

Carbohydrates - Are able to replenish stored glycogen and initiate the recovery process. 

• Apples, oats, and granola 

Protein - Vital component in recovery as it helps to repair and rebuild muscles.

• Plain greek yogurt (particularly the highest in protein) and protein powder

Fluids - Help to replenish the body with fluids lost through perspiration during exercise. 

• Water, electrolytes, and fresh fruits (apples!)

Apple pie protein yogurt bowls are a winning combo! 

Other great post-workout snacks include eggs and sourdough or ezekiel bread toast, yogurt and granola, cottage cheese and fruit, protein shake, hummus and veggie sticks, tuna and crackers, and a meat stick and fresh fruit. 

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with!

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Apple pie protein yogurt bowls are such an easy and nutritious start to your day, afternoon snack, post workout snack/meal and even as a dessert! 

Servings: 1 | Prep Time: 5 MIN | Cook Time: 0

Ingredients 

• ¾ cup plain greek yogurt (lactose-free version)

• 1 scoop of vanilla protein powder

• ½ honeycrisp apple, diced

• 1 Apple Pie Stuffed Oat Bite Bobo’s, or ¼-½ cup apple pie granola

• Dashes of cinnamon

Optional add-ins

• 1 scoop creatine

• 1 scoop inositol 

Directions

1. Either in a single serving yogurt cup or small bowl, add protein powder and optional add-in powders to yogurt and mix well. 

2. Top yogurt bowls with a dash or 3 of ground cinnamon, crumble or slice up a Bobo’s (or granola) on yogurt along with diced apples and serve! 

Notes

• My favorite protein powder is Equip Foods! Use code ROOTS for 15% off your first order at this link. 

Banana Nut Muffins

Banana Nut Muffins - Light, fluffy, gluten-free and dare I say moist and delicious! 

Muffins are a staple at my house! Not only are they great as a carb source for breakfast, but they are great as a grab and go snack! What I just now realized is that I have more muffin recipes on the blog than anything else! 

Another realization is that I have not one but two banana style recipes. The infamous paleo banana nut bread naturally sweetened with just bananas and 5-ingredient banana bread muffins that is also in the Nourished Cookbook! 

I may be mildly obsessed…

But this recipe variation in particular is my pantry/fridge clean out - banana nut recipe. Why? Because the ingredients are so practical! 

I typically have all of these ingredients in my fridge or pantry and do not realize it until some bananas are looking a little brown and I need to think fast on my feet! 

Don’t have overripe bananas but need them fast to make this recipe!?

The fastest way to ripen bananas for baking is to just bake them! Simply preheat your oven to 400 degrees F, place your bananas on a baking sheet, and bake them for five minutes, until they’re browned. That’s it! 

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with!

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Banana Nut Muffins - Light, fluffy, gluten-free and dare I say moist and delicious! 

Servings: 12 muffins | Prep Time: 5 min | Cook Time: 20 min

Ingredients 

• 1 ½ cups 1:1 gluten-free flour

• 3 medium overripe bananas, mashed

• 1 tsp baking powder

• 1 tsp baking soda

• ½ tsp salt

• 1 tsp cinnamon

• 1 tsp pumpkin spice seasoning

• 1 egg, room temperature

• ½ cup coconut oil or grass-fed butter, melted

• ¼ cup maple syrup

• 2 Tbsp coconut milk or milk of choice

• ¼ - ½ cup coconut sugar (depending on your sweet level) 

• 1 tsp vanilla extract

• ½ cup walnuts, chopped

Directions

1. Preheat the oven to 375 degrees F and line a muffin tin with muffin cups or spray tin with oil spray. 

2. Mash the bananas with a fork or meat masher in a mixing bowl. Add all the wet ingredients (egg, oil, syrup, milk, vanilla) and coconut sugar to the mixing bowl and whisk together until combined. 

3. In a separate bowl, add the dry ingredients (flour, baking soda and powder, salt, spices) and whisk together until combined. Add your dry ingredients into the wet ingredients and whisk together until batter is thick yet pourable. Add the chopped walnuts and fold in until combined. 

4. Evenly divide the batter between 12 muffin cups. Sprinkle a little extra chopped nuts on top. 

5. Bake the muffins for 20-22 minutes or until a toothpick comes out clean and they’re lightly golden on top. Enjoy! 

Notes

• Don’t have overripe bananas? That’s okay! Simply, preheat your oven to 400 degrees F, place your bananas on a baking sheet, and bake them for 5 minutes, until they’re browned. That’s it!

Apple Pie Granola

Apple pie granola is naturally sweetened, gluten-free and full of fall flavor! Enjoy with milk, yogurt, kefir, smoothie or just by the handful as a snack! 

Summer is over and fall is here so what better way to kick off the fall season than with an apple spice inspired recipe!? 

I truly love this recipe as I have made it a few times last year and never came around to posting it - mainly because I couldn’t stop eating it! Haha I was also distracted by how it made my kitchen smell like a freshly baked apple pie! 

This apple pie granola is made with items you probably have in your pantry - oats, nuts and seeds, spices from last fall, an applesauce jar that you forgot was there! haha.

Making homemade granola is super easy to do - and once you get down the mix, spread, bake method - you can create a myriad of flavorful granola combinations! 

Here are a few tips that makes the perfect granola each and every time: 

• Spread your mixture super thin! The thinner you can get your granola to spread, the more crispy and crunchy you can get it.

• Set it and forget it! This is the most crucial part of granola making. After the granola comes out of the oven, allow it to cool completely before touching it. This will also end in crispy granola. 

Another big thing is storing your homemade granola. Store your granola in an airtight container on the counter at room temperature. Homemade granola will last for about 1-2 weeks!

If you are looking for more apple inspired recipes, check out my cinnamon apple streusel muffins, apple cider churro donuts, adrenal cream cider, beet and cabbage sauerkraut, fall harvest grain bowl and classic healthy chicken salad. 

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with!

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Apple pie granola is naturally sweetened, gluten-free and full of fall flavor! Enjoy with milk, yogurt, kefir, smoothie or just by the handful as a snack! 

Serving: 12 | Prep: 5 min | Cook: 30 min

Ingredients

• 3 cups old fashioned oats

• 1 cup pecans

• ½ cup flaxseeds

• ½ cup unsweetened applesauce

• ½ cup sunflower or pumpkin seeds

• ⅓ cup coconut oil or ghee (melted)

• ¼ cup pure maple syrup

• 2 tsp ground cinnamon

• 1 tsp ground cardamom

• 1 tsp vanilla extract

• ½ tsp apple pie seasoning blend (optional)

• ½ tsp sea salt

• 1 cup dried apple slices

• 1 cup currants or raisins (optional) 

Directions

1. Preheat the oven to 325 degrees and line a baking sheet with parchment paper. Set aside. 

2. In a small bowl, prepare the wet ingredients (applesauce, oil, vanilla extract, maple syrup) and whisk until combined. 

3. In a larger bowl, prepare the dry ingredients (oats, pecans, flaxseeds, sunflower seeds, seasonings, and salt) and until combined. 

4. Pour the wet into the dry mixture and mix thoroughly. Ensure all the oats are coated. 

5. Next, spread the granola mixture as thin as possible on a baking sheet. The thinner you spread, the crunchier your granola will be. Optional, but sprinkle coconut sugar on top!

6. Bake for 23-28 minutes, removing halfway to flip. You want to make sure the oats are fully brown without over browning the pecans. On your last flip, remove from the oven and let cool completely before touching it! Once cooled, break up the granola into clusters and add the cup of dried apple slices and optional toppings. Enjoy on its own, with milk, kefir, yogurt, or on a smoothie!

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Peanut Butter And Jelly Muffins

Peanut Butter and Jelly Muffins - A healthy but flavorful take on the childhood PB&J sandwiches. Using one bowl, naturally sweetened and gluten-free! 

PB&J Muffins. Need I say more!? 

I’m pretty biased when it comes to anything using peanut butter. *Cough Healthy Strawberry Brown Rice Krispie Treats, Healthy Reese’s Peanut Butter Eggs, Peanut Butter & Jelly Protein Smoothie Bowl, Chocolate Peanut Butter Granola and Berry Parfait, Raspberry Almond Thumbprint Cookies, and the list goes on… 

So it was surprising to me that I didn’t have this recipe posted until now! I have been making it for so many loved ones and it has become my nutrition clients’ (link) #1 breakfast and snack favorite, that I just assumed I already had the recipe posted. Haha. 

But I can’t take all the credit for this masterpiece of a peanut butter and jelly muffin recipe. I have adapted this recipe from Minimalist Baker but have adjusted the ingredients just a smidge to make it more feasible and accessible for clients who would like to make these from home! 

With that being said, if I recommend this recipe for a client that is dealing with blood sugar issues, then I usually tell them to opt out of the maple and/coconut sugar and to leave the extra garnishes off like the jelly/jam. And the muffins will STILL taste amazing. 

This peanut butter and jelly muffin recipe will soon be in your go to muffin recipe arsenal. I Promise You! 

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with!

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Peanut Butter and Jelly Muffins - A healthy but flavorful take on the childhood PB&J sandwiches. Using one bowl, naturally sweetened and gluten-free! 

PREP TIME: 5 MIN | COOK TIME: 30 MIN | MAKES 12 Servings

Ingredients

• ¾ cup unsweetened applesauce

• ½ cup creamy or crunchy peanut butter

• ⅓ cup coconut sugar

• ¼ cup maple syrup

• ¼ cup unsweetened milk of choice

• ¼ cup coconut oil (melted)

• 2 eggs

• 1 tsp apple cider vinegar

• 1 ½ cup gluten-free flour blend

• ¾ cup gluten-free rolled oats

• 1 ½ tsp baking soda

• ½ tsp baking powder

• ¼ tsp sea salt

• 9-11 tsp naturally sweetened jam of choice

• handful blueberries as garnish (optional)

Directions 

• Preheat the oven to 350 degrees and lightly grease or line a standard 12 count muffin tin.

• In a large mixing bowl, whisk eggs and then add applesauce, peanut butter, coconut sugar, maple syrup, oil and milk and stir until combined and sugar crystals have dissolved. 

• Add baking soda, baking powder, and apple cider and whisk to combine. 

• Lastly, add the flour, oats, and salt and stir to combine. The batter should be scoopable, not pourable. If the batter isn’t on the thicker side, then slowly add in more flour. 

• Pour batter into muffin tins about ¾ full and top with ½ to 1 tsp jam and ¼ tsp more peanut butter. Swirl jam and peanut butter using a toothpick, making sure you don’t get too close to the edges or it will cause seeping when baking and can get too browned. You can also garnish with blueberries and oats on top or create an oat streusel topping! 

• Bake for 26-32 minutes or until a toothpick when inserted comes out clean. Allow to cool in tin for 20 minutes before allowing them to cool a second time on a wire rack. May need to loosen muffins from the pan by sliding a butter knife around the edges.

• Enjoy immediately after! Can keep at room temperature for several days and freezer friendly.  

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