Category Archives: Klean Breakfasts

G.F Vegan Protein Muffins: 2 flavors/1 batch





As I was scrolling through Pinterest, all these muffin recipes kept showing up. They all looked insanely yummy, but I knew that they were all just loaded with tons of sugar and empty calories. People often associate the word “muffin” with something that is semi-healthy for you. In fact, most people believe that if they choose the “blueberry muffin” at Dunkin Donuts, over the chocolate glazed donut, they are making a healthier choice. This couldn’t be further from the truth. Most muffins have just as much sugar, if not MORE!~ This is definitely not a healthy way to start your morning. THIS muffin recipe is healthy. There are no artificial flavors, unhealthy fats, or table sugar. They are sweetened with honey and coconut palm sugar. They are gluten free, vegan, and high in protein. In case you’re wondering why I add protein to pretty much all my shakes, pancakes, and breakfast baked goods, it’s because protein helps to break down the carbs. Anything that is high in sugar and carbs, but low in healthy fats and protein, turns to pure sugar and does no good in your body. The coconut oil and protein both help to make these good sources of fats and protein.

Ingredients: This recipe yields for 6 muffins. ( X it all by 4— to make 24 muffins )

  • 1-1/4 cups Pamela’s GF Baking & Pancake Mix
  • 1/4 cup coconut oil
  • 1/2 cup almond milk (or coconut milk)
    1/4 cup coconut palm sugar AND 1 tbspn. of honey
  • 1/3 cup apple sauce
  • 1 tsp vanilla
  • 1/4 cup oats
  •  1/4 cup chopped almonds ( I used a food processor to chop my soaked, dehydrated almonds) SAVE 1-2 tablespoons of the chopped almonds to sprinkle over top of the muffins.
  • 1 scoop vegan, vanilla protein powder
  • 1 tsp. ground flax seed


  • 1 cup blueberries. (I used frozen blueberries. Either will work) You will not add the blueberries until after you have already poured out 12 muffin cups of just the plain almond crunch batter.


Preheat the oven to 350 degrees
Mix all the ingredients into a large mixing bowl.
Place 24 muffin cups into a muffin pan.
Pour out 12 muffins, and sprinkle remaining chopped almonds over top of the 12 muffins.
With the remaining batter, add the one cup of organic blueberries to the mixture.
Pour the the blueberry mixture into the other 12 cups, and then sprinkle some oats over top, to make them pretty. 🙂
Bake for 10-12 minutes.
Serve hot with some EARTH BALANCE vegan/soy free butter over top!
DELISH for breakfast, with a hot cup of coffee. 🙂



muffins1 ENJOY!, KAITLIN

Egg White Veggie Omelette


omelet3 <– This omelette is super easy to make and delicious. I will teach you a few tricks to make it DELICIOUS! I used to make omelettes all the time, when I was younger. I found a few tricks to make it really yummy! Starting your morning off with a protein rich meal, helps you stay full longer and kick the mindless snacking to the curb.

What you’ll need:

1. 16 0z. Organic Valley Organic Egg Whites
2. 2 tbsp. Soy Free Earth Balance Vegan Butter
3. 1 handful of arugula
4. 1 garlic clove
5. 1/4 cup of diced tomatoes
6. 3 slices of organic turkey
7. 1 tsp. of chopped fresh or dried basil
8. Daiya- (Dairy Free) cheddar cheese (optional)


1. Coat the pan with the Earth Balance butter, then add chopped garlic. Brown the garlic.
2. Chop up the Turkey, and then add it to the pan.
3. Add the arugula.
4. Pour the entire carton of egg whites over all of the veggies.
5. Cook on medium heat until the top starts to solidify. It will still be very liquidy.
6. Add the diced tomatoes over top.
7. Sprinkle salt, pepper, basil, and garlic salt over top.
8. NOW.. here is the best part of it all. Put the pan in the over on broil. Let it slowly cook the top of the omelette, until golden.
9. Then, cut it up like a pizza, and SERVE! :0)



<>< Kait

Healthy Gluten-Free Breakfast Wrap



This egg wrap is gluten free, dairy-free, and chemical-free! I promise you that it is easy to make, and very delicious….

Have you ever stopped to read the ingredients in a typical egg wrap from McDonalds? If you answered no, then let me take a  minute to enlighten you!!

mcdonalds-Sausage-Burrito<– This McDonald’s egg wrap looks fake doesn’t it? Well, that’s because it is!!!!!!

Look at the INSANE list of toxic ingredients below:

FLOUR TORTILLA: Ingredients: Enriched Flour (Bleached Wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid), Water, Shortening (Interesterified Soybean Oil and/or Hydrogenated Soybean Oil and/or Soybean Oil and/or Hydrogenated Cottonseed Oil), Contains 2% or Less of: Sugar, Leavening (May Contain One or More of: Baking Soda, Sodium Aluminum Sulfate, Corn Starch, Sodium Acid Pyrophosphate, Calcium Sulfate, Monocalcium Phosphate), Salt, Wheat Gluten, Dough Conditioners (Sodium Metabisulfite [Contains Sulfites], Distilled Monoglycerides). SAUSAGE & SCRAMBLED EGG MIX Ingredients: Pre-Cooked Egg Product (Whole Eggs, Nonfat Milk, Soybean Oil, Modified Food Starch, Salt, Black Pepper Flavor [Corn Starch, Spices, Mixed Triglycerides, Flavors, Silicon Dioxide, Gelatin, Carboxymethyl Cellulose, Sodium Benzoate, Citric Acid, Gum Acacia], Extractives of Black Pepper, Xanthan Gum, Citric Acid, Butter {Cream}, Lipolized Butter Oil, Flavors, Artificial Flavors]), Pre-Cooked Sausage Crumbles (Pork, Water, Salt, Dextrose, Spices, Corn Syrup Solids, Sugar, BHA, Propyl Gallate, Citric Acid [Added To Help Protect Flavor]), Vegetables (Tomatoes, Green Chiles, Onions, Calcium Chloride, Citric Acid).b PASTEURIZED PROCESS AMERICAN CHEESE Ingredients: Milk, Cream, Water, Cheese Culture, Sodium Citrate, Contains 2% or Less of:  Salt, Citric Acid, Sodium Phosphate, Sorbic Acid (Preservative), Lactic Acid, Acetic Acid, Enzymes, Sodium Pyrophosphate, Natural Flavor (Dairy Source), Color Added, Soy Lecithin (Added for Slice Separation).

ARE YOU FLIPPING KIDDING ME?????????????????????? Does this outrage you as much as it does me>>? Why is there not a poison label that comes on the outer package of this “WRAP” ???? poison

 EATKLEAN’s Healthy, NO-TOXINS, Gluten Free, Delicious Breakfast Wrap

wrap1Okay, so now that I  hopefully convinced you to never eat at McDonald’s again, or any fast food chain for that matter, let me give you an easy recipe to make your own yummy, healthy wrap.

wrap10wrap9 wrap8  wrap11wrap6 wrap4wrap7wrap5    blog3

Here’s What You’ll Need:

GoodBye Gluten Multigrain Wraps
3 Organic large eggs
Daiya Mozzerella Cheese
Earth Balance Soy Free Butter
Avacado oil
Organic brown rice
1 can of organic black beans
Cayenne pepper, salt, pepper
Chopped tomatoes and lettuce (optional)
6 organic, red potatoes
Organic hot sauce (optional)


1. Prepare  the rice first, since it will take the longest. You can use frozen rice or microwaveable rice if you want it to be quicker. Just put the rice in a pan on the stove, do not actually use the microwave to cook it. Mix in desired amount of black beans.
2. Put the oven on broil. In a small pan, chop up the potatoes into small cubes, and pour 2tbsp of avocado oil over top. Sprinkle with salt and pepper and cook in the oven on broil for 20 minutes, or until golden crisp. 🙂
3. Crack 3 eggs and place in a bowl. Add 1 tbsp. of avocado oil to the egg mixture, and 2 tbsp. of Daiya cheese. Mix it all together in the bowl, and then pour into a pan on LOW heat. The trick to getting perfect scrambled eggs is cooking on LOW heat the entire time and stirring constantly.
4. When all the ingredients are fully cooked, prepare the wrap, by scooping out the rice and layering it onto the wrap first. You can add in some chopped tomatoes and lettuce also.
5. Then, chop 1/2 of the potatoes into small, tiny chunks to place inside the wrap. The other potatoes will serve as a side dish. I drizzled truffle oil on top of mine. 🙂 So yummy!
6. Lastly, add the scrambled eggs, and drizzle hot sauce over top.
7. Fold it up and place it inside the oven on warm for 1 minute. Make sure the oven is NOT on broil or it will get crispy. You want it to remain soft. 🙂



<>< Kaitlin

Almond CRUNCH Flax-Cakes


alm1 I have a MAJOR weakness for making pancakes on Saturday mornings. I CANNOT enjoy them if they are filled with junk. Aunt Jemima and I have SERIOUS problems! I will never buy that bottle of junk! (LOL) Most of the pancake mixes in the store are also filled with GMO’s, white, bleached flour, and tons of empty calories. These pancakes are filled with nutrition and very satisfying!

alm2 I always make my pancakes using a blender. It makes the clean-up super easy, and they end up being the perfect consistency.

What you’ll need to make 6 pancakes:

1. 1 cup of Pamela’s Gluten Free Baking and Pancake Mix
2. 1 1/4 cup of water
3. 1 tspn. vanilla extract
4. 1 egg
5. 1 tbsp. of oil (I use safflower oil for baking) This is a healthy cold-pressed oil
6. 1 tbsp. of raw cocoa powder
7. 1 tbsp. of ground flax seed
8. 1/2 cup of organic oats
9. Coconut oil (for the pan) and coconut nectar instead of maple syrup
10. 1/2 cup of almond slices (for putting on top of the pancakes, after you pour into the pan)




Add all of the above ingredients into the blender, EXCEPT for the almond slices, coconut oil, and coconut nectar.
Coat the pan with coconut oil, in between each pancake. After you pour the batter in to the pan, sprinkle a handful of sliced almonds over top of each pancake. Then, flip them and keep in the oven to remain hot, while you cook the rest.

Drizzle coconut nectar over top before you serve. This replaces maple syrup.




alm7 ENJOY these SUPER yummy flax-cakes. 🙂 They will do your body good! 🙂

Raw Almond Butter Protein Balls


Vegan, raw, almond butter protein balls that will rock your world!


I was so excited to make these, I had my good friend Brigitte come and help me. 🙂 These protein balls are so delicious, and good for you! I have adapted this recipe from another paleo website. I hope you will enjoy these. They are rich too! You will be satisfied with just one! 🙂 They are extremely high in protein, raw, vegan, gluten free, have a low glycemic index, and are filled with super nutrients. 🙂 I specifically chose the ingredients in here because they are all low in sugar. Carob chips, coconut nectar, and unsweetened cocoa powder all offer a delicious, nutritious alternative to the junk filled in most protein bars. They’re such a delicious treat and even healthy enough to eat for breakfast! 🙂

Ingredients to serve 20:briNi

1 cup of almond butter
1.5 cups of unsweetened shredded coconut (and another 1/4 cup to garnish later)
2 scoops of chocolate Life’s Basics Plant Protein powder.
10 dried black figs, stems removed
1/2 cup of carob chips (less sugar & fat than chocolate, and higher in vitamins)
1/4 cup of ground flax seed
1 tbsp. chia seeds
2 tbsp. coconut nectar (has a low glycemic index)
2 tbsp. raw honey (or you could use 4 tbps. of honey instead of coconut nectar)
2 tbsp. unsweetened organic cocoa powder
1 tspn. vanilla extract
A pinch of salt


Put the figs, shredded coconut, and almond butter in a food processor first.
Let all the ingredients blend until smooth.
In another bowl, add all of the other dry ingredients.
Then, pour the moist mixture into the bowl with all the dry ingredients.
Mix everything together until smooth.

balls2 balls3


balls4  balls6

Form little circular shapes with the mixture, and then roll in a bowl of shredded coconut.
Lay the protein balls onto a cookie sheet with parchment paper.
Refrigerate for one hour.
Then, ENJOY!!!


balls8 balls7 IMG_0193 IMG_0194



<>< Kaitlin

Moist, Healthy, GF Pumpkin Bread



Okay, I am not kidding when I say that this bread literally melts in your mouth. I decided to play around with some healthy ingredients, and whip up this healthy pumpkin bread. I usually always bake with Pamela’s GF baking mix. It’s easy and I love following the basic recipes on the back. I am actually blogging while on my way to Jacksonville.  So, I will keep it short. 🙂

Basically,  I’m not going to bake something in the regular, unhealthy version…ever!  My mind immediately starts thinking of how I can make it healthy! With that said, I refuse to cook with regular sugar! Coconut sugar is the most perfect sugar substitute. It has a perfect 1 to 1 equivalency.  Stevia is too bitter to bake with, and sugar is filled with empty calories that causes weight gain, along with many other harmful effects on your body. Coconut sugar contains Inulin. This fiber slows glucose absorption. This is why coconut sugar has a much lower glycemic index. It won’t cause a major blood sugar spike; forcing your body to spit out tons of insulin.

This is why I choose to bake with coconut sugar.

Also, I added a scoop of my vegan protein blend to the mixture. I lile

Here’s what you’ll need to make this scrumptious bread:


1 cup of Pamela’s GF baking mix

2 eggs

4 tbsp of melted Earth Balance (soy free) butter

16 oz. Organic canned pumpkin

1 cup of coconut sugar

1/3 cup chopped walnuts

1 1/2tbsp pumpkin pie spice

1 tbsp ground flax seeds

1/2 scoop of vegan vanilla protein powder (I like Vega One)




Directions: Mix all ingredients with a hand blender. Pour in to a greased bread pan. Sprinkle 1/2 tspn of coconut sugar over top, and 1 tsp. of cinnamon over top. Sprinkle a few more chopped walnuts over top to make it pretty. 🙂

Bake at 350 for 25 minute, or until golden brown.



Energizing Greens Smoothie


green4  I wake up every single morning at 5:30 am. I don’t have to wake up that early, but I choose to because the extra time I get to prepare my meals, shakes, take my vitamins, drink my detoxifying lemon water, etc are all so important. In fact, I know that if I chose to sleep in a little bit later, I would actually be much more tired throughout the day. As a teacher, I get to compare my energy levels with the kids on a daily basis. The days when I take the time to make this shake for myself, I am a completely different person! It blows my mind away!! Do yourself the BIGGEST favor, set your alarm a few minutes early and take the time to make this shake. You will not regret it.  The health and energy this shake provides are so worth it!

So, why do I put these certain ingredients in my shake? I’m glad you asked! 🙂 First of all, I obviously want it to taste yummy. I love my greens first thing in the AM, and it helps when you have a creative way to make it yummy. First and foremost I put kale, and spinach in the shake. Kale is being called the “queen of nutrition” or the “powerhouse of nutrition.” The anti-cancer and anti-inflammatory benefits this little green leaf offer are proof to me that there is a God! 🙂 How can that be an accident? 🙂 Anyways…..It is really high in vitamin k, iron, fiber, magnesium… the list goes on. This little green leaf is known to help with arthritis, Alzheimer’s, asthma, bone health, cholesterol levels,… the list just goes on and on. I change up the type of kale I buy too. Sometimes I buy green kale, sometimes black kale. They all offer amazing benefits. Spinach is like Kale’s sister. 🙂 They both are incredibly high in nutrients.

As stated in a prior blog…Chia Seeds: 1. Prevents blood sugar spikes (natural treatment for type 2 diabetes) 2. Tons of Fiber 3. Great source of omega-3 (important for brain health 4. High in calcium and manganese 5. High in protein 6. Gets rid of belly fat 7. Keeps you full 8. Healthier Heart 9. Reduced blood pressure 10. Hydration

The ENERGIZING part of this shake is the Maca. Man, I could run marathons on the days I take this. PS: I do not notice the same benefits when I take the capsules. When I put a teaspoon in my shakes, I seriously do not need coffee.

Maca Powder: I like to call this amazing stuff, “Miracle Powder.” It naturally provides the body with energy, without caffeine. Aside from the fact that it’s PACKED with minerals and vitamins; Maca powder helps to naturally balance the hormone levels in our body. Girls, this powder is amazing for helping with PMS and menopause. I will warn you though, you only need 1 teaspoon a day, preferably before 4:00 pm. More is not better with Maca.

Next, I put one scoop of vegan, vanilla protein powder in. I do this to help me sustain hunger, keep me full, boost my metabolism, build muscle mass, shed fat, AND the protein powder itself is also packed with nutrients. Check out the Vega One protein powders. I am REALLY loving them!


Here’s what you’ll need to make this shake:

2 Kale leaves pulled a part into smaller pieces
One handful of spinach
1 teaspoon of Maca Powder
1 Scoop of VegaOne protein powder
1 teaspoon of Chia Seeds
2 cups of water
1 cup of ice
1 orange (peeled)
1/2 banana
3 pineapple chunks

PS: It makes ALOT: I put the leftovers in a sealed Mason Jar and bring it to work with me. I keep it in the fridge and drink it in the afternoon. 🙂

green1  Hope you enjoy it as much as I do!!! 🙂

green5 <>< Kaitlin

Pumpkin Flax Pancakes


pump1      I’m ready for fall weather, fall baking and fall fashion… what about you? When I woke up this morning I decided I needed to start cooking with pumpkin to get me in the spirit. 🙂 Probably my two favorite things are pumpkin flavored anything, and pancakes… so I knew this would be a hit! Plus, they won’t make you feel bloated, guilty or yucky after you eat them…. like the ones at Pancake House would. They use bleached flour, and a load of junk to make their pancakes. These are simple, KLEAN, and delicious.

pump6 What you’ll need to make 6 pancakes:

1. 1 cup of Pamela’s Gluten Free Baking and Pancake Mix
2. 1 cup of almond milk
3. 1/4 cup of organic canned pumpkin
4. 1 egg
5. 1 tbsp. of oil (I use safflower oil for baking) This is a healthy cold-pressed oil
6. 1 tspn. of pumpkin pie spice
7. 1 tbsp. of ground flax seed
8. Coconut oil (for the pan) and coconut nectar instead of maple syrup
9. 1/2 cup of pecans

10. * Yummy bonus… 1/2 tsp. coconut sugar for each pancake. Sprinkle over top of the pancake before you flip it. When you do flip it, it melts the coconut sugar and creates a sweet crunchy coating.
Directions: Put all the ingredients in a blender and blend! 🙂 Coat your pan with coconut oil and pour out a thin circle of the pancake batter. While I am cooking the other pancakes, I heat my oven to 300 degrees and I keep my pancakes in there to keep them hot until I am finished.
pump5   pump4  pump3

pump2 Enjoy these yummy, organic, KLEAN pancakes. They are a sure way to lift your spirits.

<>< Kaitlin

Banana Bread Protein Bars


Fall is around the corner, and with that comes yummy baked goods! I am determined to only make healthy baked goods as well as hunt for recipes I can change up and make healthy.

bananabars3I am obsessed with the breakfast protein  bars I posted on my blog a while back. I have given away a few bars, and I started getting offers from people that they will pay me $20.00 to make them a batch! HAHA.. they are THAT good! These bars are very low in sugar and high in protein. They are gluten free and dairy free. I have made a batch every single week, and take them to work every morning. I decided to change the recipe a bit. I had some very ripe bananas on my counter and it inspired me to make some yummy, banana bread protein bars. The recipe is very similar to the previous post.

What you’ll need to make 6 bars-

  • 1/2 c chickpea flour
  • 1 c cooked quinoa
  • 1 c oats
  • 1/2 c chopped walnuts
  • 1/2 tsp cinnamon
  • 1 tspn organic brown sugar
  • 1/2 tsp baking soda
  • 1 Tspn chia seeds
  • 1 Tspn ground flax seeds
  • 1/2 c peanut butter
  • 1/2 c of coconut nectar
  • 1/4 c vanilla protein powder
  • 1 egg
  • 2-3 very ripe, mashed bananas
  • 1/2 tsp vanilla

(I suggest doubling the above recipe to make 12 bars. It will be more worthwhile. )


1. Boil the quinoa and prepare the remaining mixture while that is cooking.
2.Mash the bananas in a small bowl. Combine egg, vanilla extract, coconut nectar, peanut butter, cinnamon, and brown sugar.
3. Add the remaining dry ingredients in a bowl, and pour the mixture (above) into the dry ingredients.
4. When quinoa is finished cooking, add it to the mixture. Stir everything together
5. Coat a baking pan with coconut oil.
6. Spread the mixture evenly onto a cookie sheet (if you’re making 12 bars) or smaller pan for only a single batch. Make sure the batter is about 1 inch thick. You do not want it to be spread too thinly, or it will be dry.
7. Bake at 375 degrees for about 15-20 minutes or until golden brown.


bb2 When they are cool, cut and individually wrap each bar.


bananabars3 Kaitlin