Mrs. Pamela’s Apple Cinnamon Baked Oatmeal | THM: E, GF, DF

All the credit for this delicious recipe goes to a friend of a friend, who gave it to me with permission to share with you! We’re calling it Mrs. Pamela’s Apple Cinnamon Baked Oatmeal, but since it’s a Trim Healthy Mama E Breakfast, you can substitute any fruit for the apple. Peaches and blueberries are also incredibly delicious here! 

I used Lakanto’s Classic Monkfruit Golden 1:1 Sugar Substitute in this recipe. It gives a wonderful, “brown sugar” flavor to Mrs. Pamela’s Apple Cinnamon Baked Oatmeal. If you don’t have any of this on hand (though I highly recommend it as a 1:1 substitute for brown sugar…and you can use the Coupon Code: northernnester to save 15% off your order!), you could also use xylitol in the same amount, or Gentle Sweet in half the amount with a teeny bit of molasses added in. 

You can enjoy this Apple Cinnamon Baked Oatmeal straight out of the oven, as a snack, or in a bowl with almond or cashew milk poured over top. Either way, it’s a deliciously filling way to enjoy some energizing carbs! 

I like the texture of quick cooking oats best in this baked oatmeal, but old-fashioned plain also works wonderfully. 

If you’re on a tight budget, E meals tend to be pretty frugal ways to stay on plan. Oatmeal is a cheap and healthy complex carbohydrate that’s higher in protein than most grains, and high in vitamins and minerals. It can lower bad cholesterol, regulate blood sugar, relieve constipation, and keep you feeling full! Apples, applesauce, and egg whites are all very budget-friendly, too. This Apple Cinnamon Baked Oatmeal is a fantastic way to keep a larger family happy, healthy, and on plan! 

If you’re looking for more budget friendly, on-plan oatmeal recipes, check out this round-up of 11 Trim Healthy Mama E breakfasts that prove oatmeal is anything but boring!

Yield: 9 servings

Mrs. Pamela's Apple Cinnamon Baked Oatmeal | THM: E, GF, DF

Mrs. Pamela's Apple Cinnamon Baked Oatmeal | THM: E, GF, DF

Mrs. Pamela's Apple Cinnamon Baked Oatmeal is a super frugal, super easy, super delicious and filling way to feed the whole family on plan! A THM E, this recipe is free of both dairy and gluten!

Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes

Ingredients

Instructions

  1. Preheat oven to 350 F. Lightly grease a 9x9" baking dish.
  2. In a large bowl, whisk applesauce, sweetener, egg whites, almond milk, and vanilla extract together. In a separate bowl, stir together salt, baking powder, cinnamon, nutmeg, and oatmeal. Add to wet ingredients and stir until well combined. Stir in chopped apple. Pour into prepared pan and spread out evenly. Optional: sprinkle with 1 Tbsp Lakanto Classic Monkfruit Golden 1:1 Sugar Substitute.
  3. Bake at 350 for 35-40 minutes. Serve hot or cold, with or without almond milk poured over top!

Notes

You can prepare this dish the night before and bake it in the morning as directed.

Any fruit may be substituted for the apple. Peaches and blueberries are especially good!

French Toast Wraps | THM: S

We love using low-carb wraps for quesadillas (check out these Pizza Quesadillas and Steak & Cheese Quesadillas for our two favorite versions!), but according to our kids, these French Toast Wraps are the best use of them ever

A quick and easy breakfast or dessert, these French Toast wraps are made by dredging low-carb Mission wraps in a mixture made from egg, nut milk, cinnamon, and vanilla extract, and then fried in butter on both sides until golden brown. The result is a mouth-watering, crepe-like wrap that’s easy to flip and fold without sticking to the pan or breaking!  

Since only one low-carb wrap can be enjoyed in an S meal without crossing Fuels, I recommend going nuts with the filling! A cup of raspberries or strawberries, whipped cream, melted chocolate, and/or sugar-free maple syrup (Nature’s Hollow is Trim Healthy Mama approved), turns a single French Toast Wrap into a very filling breakfast or dessert!

Normally, I don’t use “special ingredients” in my recipes, but low-carb Mission Wraps are my exception to this rule, especially during this busy season of our lives with a baby and homeschooling 6 kids. If you’re not a Purist and don’t eat them too often (once a week is fine), I think it’s totally worth buying them in bulk online and storing in the freezer! Even though they’re considered a “Frankenfood,” because they contain some off-plan ingredients,  they fit within the carb limit for S meals.  

Low Carb Mission Wraps

Yield: 2 servings

French Toast Wraps | THM: S

French Toast Wraps | THM: S

A quick and easy breakfast or dessert, these French Toast wraps are made by dredging low-carb Mission wraps in a mixture made from egg, nut milk, cinnamon, and vanilla extract, and then fried in butter on both sides until golden brown. The result is a mouth-watering, crepe-like wrap that’s easy to flip and fold without sticking to the pan or breaking!

Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes

Ingredients

  • 2 low carb wraps
  • 1 egg
  • 1/4 cup unsweetened almond or cashew milk
  • 1 tsp cinnamon
  • 1/4 tsp vanilla extract
  • 2 teaspoons butter
  • Optional filling:
  • whipped cream
  • strawberries
  • melted 85% dark chocolate
  • sugar-free maple syrup
  • low-carb Confectioner's sugar (Swerve)

Instructions

  1. In a shallow bowl, whisk together egg, nut milk, and cinnamon.
  2. Melt butter in a frying pan over medium heat. Dip each wrap into the egg mixture to coat, and fry, one at a time, in melted butter, turning once until golden brown on both sides.
  3. Fill with whipped cream, berries, sugar-free maple syrup, and dust with Swerve confectioner's sugar, or melted 85% dark chocolate, if you like.

Banana Muffin In A Mug | THM: E, GF

I never imagined my favorite Muffin In A Mug recipe would be an E! Normally, I gravitate towards rich and buttery S Muffin In A Mug recipes, but this Banana Muffin In A Mug is so moist and flavorful, I can hardly believe it has no fat source! 

Unlike many low-fat E recipes, this one is not chewy or dense. It’s light, sweet and cake-y – more of a banana cake than a banana muffin. You know those Banana Sheet Cake recipes with cream cheese frosting? That’s what this Banana Muffin In A Mug is like! Dessert in a mug!

This Banana Muffin In A Mug doesn’t require any special ingredients to make, and is a very frugal Trim Healthy Mama recipe. The sweetness from a quarter of a very ripe banana cuts down on the need for much more sweetener (I used xylitol, but you can also use Gentle Sweet in half the amount, or Super Sweet in a quarter of the amount), and the oat flour can easily be made by simply grinding up oatmeal into a powder using your blender. 

Add an egg white for more protein and rise, unsweetened nut milk for moisture, some flavorings like vanilla extract, cinnamon, and mineral salt, and you’ve got the makings of a wonderfully sweet, single-serve THM E breakfast, snack, or dessert!

I have not tried baking this Banana Muffin In A Mug in the oven yet, but if you don’t have a microwave, you should be able to bake this (and most other Muffin in a Mug recipes!) at 350 F for a 10-15 minutes, using a toothpick to check for doneness. 

Since there’s no fat source in this Banana Muffin In A Mug, you have room to add a teaspoon (or 5 grams) of butter, peanut butter, nuts, or sugar-free chocolate chips if you like that in your Banana Muffins.  

Yield: 1 serving

Banana Muffin In A Mug | THM: E, GF

Banana Muffin In A Mug | THM: E, GF

This Banana Muffin In A Mug is the yummiest THM E muffin ever! It's tender, moist and sweet like a regular banana muffin, but in a convenient single serve size, and made without any special ingredients.

Prep Time 2 minutes
Cook Time 1 minute
Total Time 3 minutes

Ingredients

  • 2 tbsp mashed banana
  • 1 egg white
  • 1 tbsp unsweetened cashew or almond milk
  • 3 tbsp oat flour
  • 1 tbsp xylitol (OR 1/2 tbsp Gentle Sweet)
  • 1/4 tsp baking powder
  • 1/4 tsp vanilla extract
  • 1/8 tsp cinnamon
  • pinch of mineral salt

Instructions

  1. Whisk together mashed banana, egg white, and nut milk in a mug. Stir in remaining ingredients until well combined. Microwave for 1 - 1.5 minutes, or until cooked through.

Notes

Since there's no added fat to the recipe, you have room to add a teaspoon of butter to this recipe, if you like!

In search of other great E Muffin In A Mug recipe? Check these two out:

Carrot Muffin In A Mug (E)

Apple Cake In A Mug (E)

11 Trim Healthy Mama E Breakfasts Prove Oatmeal Is Anything But Boring

Pre-THM, the only way I knew how to make oatmeal taste delicious was by adding heaps of butter, cinnamon, pure maple syrup and salt to it (I still do this for our kids! They often request “Mommy’s Oatmeal” when I have no clue what to make for supper).  However, after almost 6 years on plan, it has become one of my favorite ingredients, and these 11 Trim Healthy Mama E breakfasts prove oatmeal is anything but boring!

Oatmeal is a very frugal ingredient. It helps my milk supply (I eat it almost every day when I’m nursing). It’s higher in protein than most grains and high in vitamins and minerals. It can lower bad cholesterol, regulate blood sugar, relieve constipation, and keep you feeling full.

Bob’s Red Mill Organic Gluten Free Old Fashioned Oatmeal

My favorite oatmeal is Bob’s Red Mill Gluten-Free Large Flake Oats. Sometimes I find pieces of the hull in generic brands of oatmeal – very unpleasant to have stuck in your teeth! Not so with Bob’s. It’s a quality brand that I don’t mind paying a few pennies more for, since oatmeal is so cheap anyway.

If you have a blender, you can make your own oat flour by simply blitzing oatmeal into a powder. You can also purchase pre-packaged oat flour (This brand of Bob’s Red Mill oat flour is gluten-free, too). Oat flour makes delicious E pancakes and other baked goods that you want a cakier texture for.  Ground up oats (oat flour) is used in a few of the recipes below.

Because oatmeal is a complex carbohydrate, it should only be used in E meals for weight loss. If you’re at goal weight, pregnant, breastfeeding, or preparing it for growing children or a husband with a physical job, feel free to turn it into an XO and serve it with whole eggs, butter, coconut oil, or other healthy fats!

11 Trim Healthy Mama E Breakfasts Prove Oatmeal Is Anything But Boring

Carrot Cake Oatmeal (E)

Enjoy all the flavors of carrot cake in this delicious Carrot Cake Oatmeal! A THM E meal, this no special ingredient dish takes just minutes to make and is an energizing way to start your day!

Apple Cake In A Mug (E)

You will never guess that there is no fat source in this light and tender Apple Cake In A Mug! A wonderful, single-serve THM E that you can enjoy for breakfast, a snack, or dessert after an E meal!

Cinnamon Protein Pancakes (E)

Did you know you can make fluffy pancakes with collagen?! I discovered this somewhat by accident when experimenting with these Cinnamon Protein Pancakes, and I love how they turned out! A THM E.

Pumpkin Oatmeal Cookies (E)

These Pumpkin Oatmeal Cookies make a fantastic THM E breakfast, snack or dessert! You’d never guess they’re free of gluten, eggs, sugar, and dairy. No special ingredients.

Field Berry Oatmeal (E)

A high-protein, low-fat, Trim Healthy Mama-friendly alternative to instant packets of Field Berry Oatmeal! It’s like having dessert for breakfast. A THM E.

Peaches & Cream Oatmeal (E)

This delicious Trim Healthy Mama-friendly version of Peaches And Cream Oatmeal is easy on the blood sugar and very filling even though it contains hardly any fat!

5 Ingredient Peanut Butter Banana Oatmeal Cookies (E)

These 5-Ingredient Peanut Butter Banana Oatmeal Cookies are a deliciously chewy and sweet Trim Healthy Mama E snack or breakfast! They contain no eggs, gluten, dairy, or special ingredients.

Overnight PB & J Oatmeal (E)

Overnight PB & J Oatmeal is a protein-packed Trim Healthy Mama E breakfast that tastes like a mouthful of a favorite sandwich! Low in fat, gluten-free, and no special ingredients.

Apple Flapjack Pancakes (E)

These Apple Flapjack Pancakes are a delicious way to start of the day in THM E mode! Initially, I tried adding chunks of apple to the original Trim Healthy Pancake recipe in the Trim Healthy Mama Cookbook. They fell apart, so I started from scratch, starting with whole, old fashioned oats instead of oat flour, adding applesauce as a binding agent, grating the apples, instead of dicing them, adding a bit more liquid (cashew or almond milk will do) and cinnamon for flavoring.

Chocolate Peanut Butter Cookie Oatmeal (E)

This dairy-free, Energizing Chocolate Peanut Butter Cookie Oatmeal taste like a warm cookie straight out of the oven! No special ingredients. A THM E.

Apple Pie Oatmeal (E)

Here’s a Trim Healthy Mama E breakfast with an apple pie flair! Quick, easy, and no special ingredients required.

And I just couldn’t leave out this Crossover Cookie…because it’s my kids’ favorite and my indulgence when I’m nursing…

No Bake Chocolate Macaroons (XO)

This incredibly easy Chocolate Macaroons are the perfect THM Crossover snack for growing kids, pregnant or nursing mamas, those at goal weight, and those with active lifestyles! They are gluten-free and made without any special ingredients. If you prefer, you can turn them into an S snack by replacing the oatmeal with unsweetened coconut flakes.

French Toast In A Mug | THM: E

For years, I was an “S” girl, but pregnancy always reminds me how much I need those healthy carbs for energy and to grow a baby! This Trim Healthy Mama-friendly French Toast In A Mug proves that healthy carbs can be just as satisfying to the palate as a rich, fat-based S meal.

You’ll not feel a wee bit deprived when you indulge in this protein-rich, quick to make, single serve breakfast or snack.

Made without any special ingredients, you can enjoy this French Toast In A Mug just as it is, doused in sugar-free maple syrup, and/or with a pile of fresh fruit!

You can even sprinkle a few blueberries (chopped apple is also delicious!) throughout the assembly of this French Toast In A Mug for an even sweeter burst of flavor after its finished cooking!

My favorite brand of sprouted bread is Silver Hills, but you could also use two slices of Ezekiel Bread, Gwen’s Easy Bread, or a true whole grain sourdough instead.

You can change the flavor of this French Toast In A Mug by adding more or less cinnamon (or other favorite spices), and experiment with swapping out the vanilla extract for one of the new Trim Healthy Mama Natural Burst flavors like maple, caramel, or pecan!

Yield: 1 serving

French Toast In A Mug | THM: E

French Toast In A Mug | THM: E

This Trim Healthy Mama-friendly single-serve E version of French Toast In A Mug only takes 3 minutes to make and is a delicious way to enjoy healthy carbs any time of the day!

Prep Time 2 minutes
Cook Time 1 minute
Total Time 3 minutes

Ingredients

  • 2 slices of sprouted bread
  • 1/4 cup liquid egg whites
  • 2 tbsp unsweetened almond or cashew milk
  • 1 tbsp xylitol (OR 1/2 tbsp Gentle Sweet, OR 3/4 tsp Super Sweet)
  • 3/4 tsp vanilla extract
  • 1/2 tsp ground cinnamon
  • 1/8 tsp mineral salt
  • TOPPINGS:
  • fresh fruit, sugar-free maple syrup, powdered Swerve, fat-free Reddi-Whip

Instructions

  1. Cut bread into one-inch cubes. Whisk together egg whites, nut milk, sweetener, vanilla, cinnamon, and salt.
  2. Lightly grease a microwave-safe mug with coconut oil or butter. Add enough bread to coat the bottom of the mug. Drizzle with a little of the egg mixture. Add a few more pieces of bread and drizzle with a little egg mixture. Continue alternating until the egg mixture is used and bread is coated with egg.
  3. Microwave for one minute (cook another 30 seconds if the bottom is still runny). Serve immediately with preferred toppings.

Notes

Since this is an E meal, you can top your French Toast In A Mug with any fruit, or even cook your fruit (blueberries or chopped apple is especially delicious!) inside the mug!

Looking for more Trim Healthy Mama single-serve Mug recipes? Here’s a round-up of 22 delicious options to try!

Carrot Cake Oatmeal | THM: E, GF, DF

As you may have guessed by now, I’m a big fan of oatmeal and this Trim Healthy Mama-friendly Carrot Cake Oatmeal is among my new favorite flavors for Fall!

I find E meals really do get me energized, so I usually start my day with either a bowl of oatmeal (I’ve included my favorite Trim Healthy Mama oatmeal recipes at the end of this post) or a Berry Banana Baobab Smoothie (I had of these almost every day this Summer!).

If I feel like I’m in a mid-afternoon slump or just need a pick-me-up, I’ve also been known to enjoy a bowl of this Carrot Cake Oatmeal for a snack or even supper! It’s so simple and quick to make, and it combines all the wonderful elements of carrot cake into a delicious warm bowl. I love it!

I love that this recipe is free of gluten, sugar, and dairy. I’ve really been trying to cut back on dairy lately, because as I mentioned in my Pumpkin Spice Latte post, it has been causing me a lot of inflammation and acne this pregnancy. Even though there’s no dairy in this Carrot Cake Oatmeal, it’s creamy and satisfying. Old fashioned rolled oats cooked in unsweetened nut milk and mixed with collagen took care of that need for me.

As usual, you don’t need any special ingredients to make this Carrot Cake Oatmeal:

Personally, I don’t even like raisins, so I normally leave them out of this recipe (dried fruit in larger amounts isn’t recommend in the Trim Healthy Mama plan either, because it’s such a concentrated form of natural sugars). However, Pearl, the co-author of Trim Healthy Mama, uses a few on her Sweat Pants Oatmeal, and I thought they looked kind of photogenic, so that’s why you see them in the recipe and pictures here. Ha!

The sprinkling of walnut bits is the only added fat here. You can leave them off, or increase the amount to more than a teaspoon if you want a Crossover. Alternatively, you might like to choose a teaspoon of butter or coconut oil instead of walnut pieces as your allotted fat in an E meal.

Own it and enjoy!

Yield: 1 serving

Carrot Cake Oatmeal | THM: E

Carrot Cake Oatmeal | THM: E

Enjoy all the flavors of carrot cake in this delicious Carrot Cake Oatmeal! A THM E meal, this no special ingredient dish takes just minutes to make and is an energizing way to start your day!

Prep Time 5 minutes
Cook Time 7 minutes
Total Time 12 minutes

Ingredients

  • 1 carrot
  • 1/2 cup old fashioned oats
  • 1 cup unsweetened almond or cashew milk
  • 1 tbsp collagen (optional)
  • 1 tbsp xylitol (OR 1/2 tbsp Gentle Sweet)
  • 1/8 tsp molasses
  • 1/4 tsp mineral salt
  • 1/4 tsp vanilla extract
  • 1/4 tsp ground cinnamon
  • 1 tbsp raisins
  • 1 tsp ground walnuts, butter, OR coconut oil

Instructions

  1. Peel and grate carrot into a small saucepan. Add in oats, nut milk, collagen (optional), sweetener, molasses, and salt. Bring to a boil. Stir in vanilla, cinnamon, and raisins (optional). Reduce heat to maintain a steady simmer, and cook for 5 minutes or until oats and carrot are tender. Pour into a bowl. Sprinkle on ground walnuts, butter, or coconut oil and enjoy.

Notes

Instead of ground walnuts, you may wish to use a teaspoon of butter or coconut oil for your alotted amount of added fat in a Trim Healthy Mama E meal.

As promised, here are my other favorite Trim Healthy Mama-friendly Oatmeal recipes!

Slow Cooker Pumpkin Spice Oatmeal (E)

Field Berry Oatmeal (E)

Chocolate Peanut Butter Cookie Oatmeal (E)

Apple Pie Oatmeal (E)

Overnight PB & J Oatmeal (E)

Slow Cooker Pumpkin Spice Oatmeal | THM: E

There’s nothing more wonderful than waking up on a cool Fall morning to a bowl of warm Pumpkin Spice Oatmeal that has been slow-cooked overnight!

I was surprised that our kids loved this Pumpkin Spice Oatmeal as much as I did! Our 2, 3, and 5 year old asked for seconds and the lucky one who called dibs on the leftovers even ate a bowl, cold, later on for her snack!

Nature’s Hollow Sugar-free Maple Syrup

I like this oatmeal without any extra sweetener, but if you prefer (as my kids do!), you can pour on some sugar-free syrup before serving. For a kid-friendly Crossover, you can also sprinkle on a handful of chopped pecans or walnuts too!

I’m a huge fan of pumpkin anything, as you may have noticed. (Who else starts eating pumpkin in August?! I need some moral support here….)

I usually make my own pumpkin spice mixture, but I found this little tin of premixed pumpkin spice from Club House and love it! It’s a bit more expensive than making your own, but the flavor is spot on and handy to have when you’re pressed for time.

One of my favorite things about this Pumpkin Spice Oatmeal recipe is that in addition to being a hearty Trim Healthy Mama E breakfast, it’s also gluten free (be sure to use gluten-free steel cut oats), dairy-free, and extremely frugal!

A cup of steel cut oats expands enough to feed 6 people!

Yield: 6 servings

Pumpkin Spice Oatmeal | THM: E

Pumpkin Spice Oatmeal | THM: E

What better way to celebrate Autumn than with a bowl of warm Pumpkin Spice Oatmeal?! Made in a slow cooker, we love this THM E meal for lunch. Leftovers can be refrigerated and reheated in the microwave or enjoyed cold!

Prep Time 10 minutes
Cook Time 5 hours
Total Time 5 hours 10 minutes

Ingredients

  • 1 15oz. can pumpkin puree
  • 1 cup steel-cut oats
  • 3 tbsp xylitol (OR 1 1/2 tbsp Gentle Sweet)
  • 1/4 tsp molasses
  • 1 1/2 tsp pumpkin spice
  • 1 tsp ground cinnamon
  • 3/4 tsp mineral salt
  • 3 cups of water
  • 1 1/2 cups almond or cashew milk
  • 1 tsp maple extract
  • 1 tsp vanilla extract

Instructions

  1. In a large bowl, combine the first six ingredients; stir in water and milk. Transfer to a greased 3-qt. slow cooker. Cook, covered, on LOW for 5-6 hours, WARM for 8 hours, or until oats are tender, stirring once.

Looking for other Trim Healthy Mama-friendly ways to start your day with Pumpkin?

These low-carb Pumpkin Muffins with Maple Whipped Cream are ah-mazing!! THM S.

This Pumpkin Spice Latte Shake can be made as a Fuel Pull and is full of protein for a filling breakfast!

And of course, starting your day with dessert is always a good way to start. (Scroll to the end of this Layered Pumpkin Dessert recipe for a list of my favorite Trim Healthy Mama Pumpkin desserts!).

Cinnamon Protein Pancakes | THM: E

Did you know you can make fluffy pancakes with collagen?! I discovered this somewhat by accident when experimenting with this Cinnamon Protein Pancake recipe and I love how they turned out!

E meals often get a bad rap because some people don’t think they keep you feeling full for very long. Admittedly, it’s trickier to find a variety of lean protein sources to keep you satisfied in an E meal than in an S meal where both lean and fatty protein sources can be used without crossing fuels. But, if you can get a proper balance of lean protein and healthy carbs without the use of fat, E meals are life changingespecially if you’re a Mom, pregnant, and otherwise feeling run down and tired! E meals give you energy!

To be sure I felt full, I put 3 of these fluffy pancakes on my plate after I made them, topped them with a wonderful blueberry compote (recipe below), and a little low-fat whipped cream. Wouldn’t you know it, I could only eat one, and my hubby ran into the same problem!

There’s so much protein in these Cinnamon Protein Pancakes from the collagen, egg whites, and fat free Greek yogurt, that we were stuffed after one pancake! You should be able to get 5-6 pancakes out of this recipe, so you’ll easily be able to serve 3-4 people….even 5, if you find them as filling as we did!

Alternatively, you can freezer these Cinnamon Protein Pancakes and warm them up in a toaster oven or microwave as needed! A great prep ahead E breakfast!

We love these Cinnamon Protein Pancakes with a fruit compote. I’ve included the recipe for a blueberry compote here, but you could use almost any fruit, or a mix of them, fresh or frozen, since this is an E meal anyway! Berries, peaches, pears, apples…anything goes.

Natures Hollow Sugar-Free Maple Flavored Syrup, 10 Ounce (Pack of 2)

Or, douse these pancakes in a sugar-free maple syrup if that’s your thing. Nature’s Hollow is plan-approved.

Yield: 5-6 pancakes

Cinnamon Protein Pancakes | THM: E

Cinnamon Protein Pancakes | THM: E

Did you know you can make fluffy pancakes with collagen?! I discovered this somewhat by accident when experimenting with these Cinnamon Protein Pancakes, and I love how they turned out! A THM E.

Prep Time 3 minutes
Cook Time 5 minutes
Total Time 8 minutes

Ingredients

  • 1 cup oat flour
  • 2 tbsp collagen
  • 1 tbsp xylitol (OR 1/2 tbsp Gentle Sweet)
  • 1 teaspoon baking powder
  • 1 teaspoon cinnamon
  • ¾ cup egg whites (5-6 egg whites)
  • 4 tablespoons 0% fat Greek yogurt
  • 1 tsp vanilla extract
  • pinch of salt
  • 1 teaspoon butter or coconut oil
  • BLUEBERRY COMPOTE
  • 2 cups fresh or frozen blueberries
  • 2 Tbsp lemon juice
  • optional: sweetener to taste
  • 1/2 tsp xanthan gum

Instructions

  1. In a bowl, mix oat flour, collagen, baking powder, and cinnamon until fully blended. Add egg whites and Greek yogurt to the bowl and beat until a batter-like consistency is reached. Melt butter or coconut oil in a non-stick frying pan over medium-high heat.
  2. Pour in batter by 1/4 cup-fulls and cook pancakes until bubbles form all around the top of the pancake, then flip and cook for a few more minutes, or until cooked through.
  3. To make the blueberry compote, bring blueberries, lemon juice, and optional sweetener to a boil in a saucepan. Remove from heat and whisk in xanthan gum until thickened. Pour over pancakes and enjoy!
  4. Optional: garnish with Fat-free Reddi Whip.

Looking for more yummy, on-plan pancakes?! Try these on for size!

Best Low-Carb Pancakes | THM: S 

Apple Flapjack Pancakes | THM: E

Field Berry Oatmeal | THM: E

As a kid, I loved Quaker packets of instant oatmeal for breakfast. This Field Berry Oatmeal is the latest of my favorite packet flavors to be converted into a Trim Healthy Mama compatible recipe (see the end of this post for a list of them all!); it’s full of healthy carbs and boasts a good bit of lean protein for sustainability. You’re not going to feel hungry too soon after enjoying this E for breakfast!

We’ve been picking wild black raspberries in abundance for the last few weeks, so they were my first choice to use in this recipe, but you could use any berry. I think blueberries would be especially amazing since heating them up enhances their sweetness!

You don’t need any special ingredients to make this frugal bowl of Field Berry Oatmeal. I’ve listed a tablespoon of collagen for extra protein, but you can leave it out and stir in some 0% fat Greek yogurt or low-fat cottage cheese instead, if you prefer.

If you leave off the tablespoon of half & half (only 1.5 grams of fat, so it easily fits within the guidelines for an E meal), and use gluten-free oats, this breakfast is also gluten-free and dairy-free!

Yield: 1 serving

Field Berry Oatmeal | THM: E

Field Berry Oatmeal | THM: E

A high-protein, low-fat, Trim Healthy Mama-friendly alternative to instant packets of Field Berry Oatmeal! It's like having dessert for breakfast. A THM E.

Prep Time 2 minutes
Cook Time 8 minutes
Total Time 10 minutes

Ingredients

  • 1/2 cup old fashioned oats
  • 1 cup unsweetened almond or cashew milk
  • 1-2 tbsp xylitol (OR 1/2-1 Tbsp Gentle Sweet)
  • 3/4 cup berries (I used wild blackberries, but any kind will do)
  • 1 Tbsp collagen*
  • 1/2 tsp pure vanilla extract
  • pinch of mineral salt
  • 1 Tbsp half & half
  • fresh berries for garnish

Instructions

  1. Put all ingredients except half & half and garnishing berries in a saucepan. Bring to a boil over medium heat, stirring often. Boil for 3 minutes. Remove from heat, cover, and let stand for 2 minutes. Pour into a bowl. Pour half & half and fresh berries on top. Enjoy immediately.

Notes

You can use any plan-approved sweetener in this recipe to taste.

Fresh or frozen berries may be used in any amount since this is an E breakfast.

*Collagen is optional, but gives this breakfast a great boost of protein. You may wish to add 0% fat Greek yogurt or low fat cottage cheese instead.

Love oatmeal as much as I do? Here are some of my other favorite E breakfasts to try!

Peaches And Cream Oatmeal (E) 

Overnight PB & J Oatmeal (E)

Chocolate Peanut Butter Cookie Oatmeal  (E)

Apple Pie Oatmeal (E)

Key Lime Kefir Smoothie | THM: E

I love the fresh taste and tang of Key Lime Pie, and think the effervescent taste of kefir is a natural fit for the flavor, so I used it as the base of this Trim Healthy Mama-friendly E Key Lime Kefir Smoothie.

See all those bubbles? I didn’t even blow through a straw to get them. 😀  Kefir just does that when you blend it up, but that’s not even its most amazing quality.

What’s really amazing about kefir is how good it is for you! It’s extremely high in probiotics (much more than yogurt) and can help heal your digestive system (or keep it running smoothly) by building or restoring the good bacteria in your gut.

Plus, low-fat kefir is an E-friendly ingredient, so it’s an amazing addition to fruit smoothies. You can even double-ferment your low-fat kefir and turn it into a Fuel Pull by letting it sit out at room temperature for 24 hours before returning to the fridge. The second ferment eats up more of the milk sugars and lowers the carb count in the kefir. It will still taste the same, but you’ll be able to do more things with a Fuel Pull ingredient (like use it in any setting!).

The inspiration for this E Key Lime Kefir Smoothie can from my S pie with the same Key Lime flavor…

Low-Carb Key Lime Pie | THM: S

This kefir smoothie doesn’t contain any special ingredients in the base:

  • low-fat kefir
  • half a small banana
  • lime juice (I used bottled Santa Cruz pure lime juice)
  • spinach for color (or the leftover liquid from cooked spinach)
  • stevia powder
  • ice cubes

You could also give it a protein boost by adding in some collagen, xanthum gum if you prefer a thicker smoothie, a drop or two of green food coloring, and a small dollop of fat-free Redi-Whip if you’re not a purist!

Yield: 1 serving

Key Lime Kefir Smoothie | THM: E

Key Lime Kefir Smoothie | THM: E

This Key Lime Kefir Smoothie tastes like a favorite Summer pie, but it's chock full of protein and ingredients that are good for your gut! A THM E.

Prep Time 5 minutes
Total Time 5 minutes

Ingredients

  • 1 cup low-fat kefir (see note)
  • 1/2 small banana
  • 1 Tbsp lime juice
  • 1/8 tsp stevia powder
  • 1/2 cup of fresh baby spinach (or a Tbsp or 2 of leftover green juices of cooked spinach, for color)
  • 2-3 ice cubes
  • Optional: 1 Tbsp collagen powder
  • Optional: 1/2 tsp xanthan gum for thickening
  • Optional: 2-3 drop green food coloring
  • Optional: a small dollop of fat-free Reddi-Whip for garnish

Instructions

  1. Add all ingredients to blender and blend until smooth. Enjoy immediately. Optional: garnish with a small dollop of fat-free Redi-Whip.

Notes

You can use low-fat kefir (an E), or double-fermented low-fat kefir (FP) in this smoothie. I prefer to double-ferment my kefir by letting it sit at room temperature for 24 hours before refrigerating. This eats up some of the milk sugars and cuts down on the overall carb-content.

You can increase the lime juice to 1 1/2 Tbsp if you prefer a stronger lime flavor.