The Well Dressed Kitchen

Breakfast

Mini Banana Protein Muffins (Gluten Free)

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These mini muffins are naturally sweetened with very ripe bananas. I used Almond flour for a gluten free recipe. They are great for breakfast, a healthy snack, or even a late night treat with melted peanut butter. A clean eating recipe full of protein and naturally sweet — and these muffins don’t even taste healthy!

I am all about balance so when I am craving something sweet sometimes it’s nice to have recipes made with whole ingredients. I created this Banana Protein Muffin as a clean recipe that I can eat on the go for breakfast without the guilt.

For this recipe, I used PB Fit Powder and I use it in so many of my recipes. It gives that peanut butter taste we all love without all the calories and fat and provides 8 grams of protein per serving. Works great in baking and smoothies. You can use any flavor protein powder you like or even leave it out and add nuts for extra protein and flavor. I personally love the combination of banana and peanut butter together, definitely my fav!

I never let any food go to waste. The simplest and most underrated way to save money on food is to not ever let anything go to waste. I don’t eat a lot of bananas, but I love baking with them and having them for smoothies, so I never let me go to waste. I allow my bananas to fully ripen on the counter. When the skin is browned I throw them in the freezer, skin on, and allow them to thaw out when I use them for baking. I also take a few bananas, remove the skin, slice them, place in plastic freezer safe bags for quick access when making smoothies.

WHAT I LOVE ABOUT THIS RECIPE:

  1. Gluten Free – made with Almond flour for a gluten free, clean recipe!
  2. They are easy to grab on the go!  
  3. Enjoy any time of day – Breakfast, snack, top with peanut butter to fulfill that late night craving.
  4. Naturally Sweet – Really ripe bananas add sweetness and moisture.
  5. Make ahead of time as part of your meal prep – The muffins will last all week-long. Simply place them in a plastic bag, seal, and store at room temperature for up to 5 days. To freeze muffins, wrap them tightly in heavy foil or place them in freezer bags, and freeze for up to 3 months.

Mini Banana Protein Muffins (Gluten Free)
 
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Recipe type: Breakfast
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Ingredients
  • 4 scoops peanut butter Protein Powder
  • ¾ cup almond flour
  • 1 tbsp ground flax (optional)
  • ½ tsp. baking soda (gluten-free, made from corn-starch)
  • ¼ tsp. salt
  • ¾ cup unsweetened almond milk
  • 2 very ripe bananas, mashed
  • 3 tbsp avocado oil (or coconut oil)
  • 1 egg
  • 1 tbsp maple syrup
  • ½ tsp. vanilla extract
  • 1 tbsp crushed nuts (optional, for topping)
  • Coconut oil spray
Instructions
  1. Preheat oven to 350 degrees F.
  2. In a large mixing bowl, combine protein powder, almond flour, ground flax (if using), baking soda, and salt; stir to combine.
  3. In a separate medium mixing bowl, mash bananas and add almond milk, avocado oil, egg, maple syrup, and vanilla; stir to combine.
  4. Add wet ingredients to dry ingredients and mix well.
  5. Spray a mini muffin tray with coconut oil spray and evenly distribute the batter among the cups. Sprinkle with crushed nuts, if using.
  6. Bake for 20 minutes or until a toothpick inserted into the center of a muffin comes out clean.
  7. Store in airtight container for up to 7 days.

 

YOU MAY ALSO LIKE…

CRANBERRY, NUT, AND CHOCOLATE QUINOA ENERGY BARS

Cranberry, Nut, and Chocolate Quinoa Energy Bars

PUMPKIN SPICE GRANOLA + PECANS AND PUMPKIN SEEDS

Pumpkin Spice Granola

THANK YOU FOR FOLLOWING ALONG!

XOXO, REBECCA ROSATI @THE WELL DRESSED KITCHEN 💗

Avocado Egg Salad

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Avocado egg salad takes your classic egg salad recipe to a completely different level. I used avocado in place of mayo which adds healthy fat for a creamy, nutritious and tasty recipe. Eat this egg salad plain, on lettuce leaves, or topped on your favorite bread.

When it comes to recipes for summertime Egg Salad is one of those light and healthy recipes that comes to mind. Best part is it can be served for breakfast, lunch or dinner. I am a huge fan of recipes that can be eaten for any meal of the day.

To lighten up this recipe, but keep it creamy and delicious… I eliminated mayo and added creamy avocado with fresh herbs to really kick up the flavor. I guarantee you will love it!

How to make Avocado Egg Salad:

It’s as easy as adding all of the items to a bowl and stirring together. Seriously. You can eat the avocado egg salad plain, on lettuce leaves, or topped on your favorite bread.

Tips on Avocado Egg Salad:

Hard boil your eggs ahead of time. When it comes to cooking hard boiled eggs it’s as simple as adding eggs to a pot of cold water, bring it to a boil, turn off the heat and cook the eggs until hard boiled. Follow these three steps for perfect hardboiled eggs…

Step 1: Add eggs in pot and cover with water. Bring a pot of water to a boil with enough water to cover the eggs by about an inch.

Step 2: Turn off the heat and cover pot with lid. Immediately set a timer and allow eggs to sit in water for 12-14 minutes.

Step 3: Once the eggs have cooked, immediately place them in a ice water bath to stop them from cooking and maintain your perfect texture.

Don’t overly mash the avocado. Avocados are naturally creamy and as soon as you stir the ingredients together the avocado will start to break down. It’s always nice to have it a little more chunky, rather than the texture of guacamole.

Use fresh herbs. I used cilantro, but you could also use parsley, basil or chives. Be creative and have fun!

How to store Avocado Egg Salad:

This recipe is best made fresh, but you can store it in the fridge for up to two days. That’s less than regular egg salad, because after two days the avocados in this recipe will start to turn brown. The lemon juice will help keep the green color.

Make part of your Meal Prep:

Divide the egg salad in meal prep containers, put lettuces leaves or your favorite bread in ziploc bags for a ready to eat, grab and go breakfast or lunch. I like to use these Glasslock meal prep containers. They are durable and can be used in fridge, freezer, microwave and oven. They are also dishwasher safe and the lids are BPA free.


Avocado Egg Salad
 
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Ingredients
  • 1 large avocado, peeled, pitted
  • 3 hard boiled eggs, roughly chopped
  • 2 tbsp red onion, chopped
  • 1 tbsp green onion, chopped
  • 1 tbsp cilantro, chopped
  • ½ small lemon, juice of
  • salt and pepper, to taste
  • lettuce leaves, optional, for serving
Instructions
  1. Add avocado to a medium sized mixing bowl and mash with fork. Juice lemon over avocado and then add all of the remaining ingredients including chopped eggs, red onion, green onion, cilantro, salt, and pepper to a mixing bowl and stir to combine.
  2. Eat the avocado egg salad plain, topped on your favorite bread or on lettuce leaves.

DID YOU MAKE THIS RECIPE?

Please let me know how it turned out for you! Leave a comment below and share a picture on Instagram with the hashtag #thewelldressedkitchen.

You May Also Like:

Two-Minute Guacamole!

Easy Guacamole

TRY MORE AVOCADO RECIPES:

Simple Avocado Toast

Avocado Caprese Toast + Balsamic Drizzle

THANK YOU FOR FOLLOWING ALONG! XOXO, BECCA @ THE WELL DRESSED KITCHEN! 💗

Nutrition Disclaimer

Ingredients That Make Breakfast So Much Easier

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I know people can struggle with quick and easy breakfasts on hectic mornings – so I want to share 7 ingredients I always keep on hand that make it super easy to make breakfast. With these tips you will be able to eat a nutritious and quick breakfast every morning. 

BANANA PROTEIN MUFFINS

I would say generally speaking, most people aren’t morning people and don’t carve out time to cook and eat breakfast. Mornings to me are my most cherished time of the day. I love the ritual of waking up, drinking my coffee, and eating a light breakfast as I work on my blog. Before the craziness of my day starts and my mind is running in circles… that hour of peace with the combination of peanut butter with oatmeal or toast and my hot coffee, typing away on my laptop and minimal human contact is my favorite self-care ritual.

I will be clear I definitely don’t cook myself breakfast every morning, since some week day mornings I hit snooze too many times or I choose to get an extra 10 minutes in at the gym or under a hot shower. I also understand — not firsthand, but observationally from my sister — that when you have kids, breakfast and early mornings become a necessity, not a luxury. 

All of this to say: I make sure I eat something for breakfast every morning, and I do cook it for myself at least a few days a week. This is why I came up with a few breakfast staples that make it possible to, even easy, to get breakfast on the table in under 10 minutes. 

So here is my advice:

  1. Always have oats in the pantry – Oats are healthy and inexpensive, and you can dress up oats in so many ways. I always buy rolled oats, also known as old-fashioned oats. They cook in 5 minutes on the stove and are perfect for overnight oats. Simple oats topped with any combination of fruit, nuts, honey, peanut butter or whatever favorite toppings you can think of for a satisfying breakfast in 5 minutes. Make ahead of time my CRANBERRY, NUT, AND CHOCOLATE QUINOA ENERGY BARS  for an on-the-go breakfast.
  2. Buy a few non-perishable oatmeal toppings – such as dried fruit which has a long shelf life, and it’s super handy when you run out of fresh fruit. I always keep raisins in my pantry because they are cheap and great for topping oatmeal or yogurt. I also love all nut butters and all types of nuts. Personally, chia seeds and flaxseed give me a stomach ache but they are also great options. All of these pantry staples will last several months so it’s worth buying them in bulk. They’re cheaper that way, and it means you will always have a delicious topping on hand. 
  3. Keep eggs in your fridge – I have eggs on my grocery list every week. Eggs are a quick breakfast option. I often make my Easy Egg Muffins in the beginning of the week for an on-the-go breakfast that lasts all week-long. I also keep hardboiled eggs in my fridge to have a quick breakfast option. Fried and scrambled eggs take minutes to make. Throw in some spinach and serve with toast and fruit and you have a well-balanced breakfast.
  4. Have bread in the house – If you’re like me and you don’t eat bread that often, keep it in the freezer. If you go through bread quickly I recommend buying pre-sliced loaves and store on counter or in your fridge. If it takes you weeks to go through a single loaf like myself then buy a loaf and slice the bread and keep it in individual sealed bags in the freezer. It only take minutes to defrost and toast a slice in the toaster or under the broiler and then you don’t have to worry about the bread going stale. 
  5. Yogurt is essential – Plain Greek yogurt is full of protein which is essential for good health. I workout in the morning before work and Greek yogurt can be a healthy and satisfying treat after a tough workout. Not only does it tide me over until my next meal, but it actually contains protein that can repair damage done by exercise. I top plain Greek yogurt with honey and almonds. 
  6. Buy fresh fruit every week – Buy seasonal and fresh whenever possible. Depending on the season I keep fresh berries, apples, and bananas in my fridge. Raspberries or Blueberries are great for topping yogurt or oatmeal. Grab an apple or banana on the go and top with a little peanut butter…. YUM!!!
  7. COFFEE!! – Invest in a coffee maker you love. Coffee truly brings me happiness every morning. Making coffee at home tastes better than any $5 coffee I used to purchase every morning on my way to the office. It’s much easier to get out of bed in the morning when I know I get to enjoy a hot cup of coffee… or two and I use a big mug that is guaranteed to make me smile. 

Here are some of my favorites breakfast recipes… 

Easy Egg Muffins
Egg Bake Recipe
Pumpkin Spice Granola
Easy Homemade Granola 
Avocado Toast
Simple Avocado Toast

Did you find this post helpful? Leave a comment below and share a picture on Instagram with the hashtag #thewelldressedkitchen.

THANK YOU FOR FOLLOWING ALONG! XOXO, REBECCA ROSATI @ THE WELL DRESSED KITCHEN!