Healthy Breakfast and Brunch Ideas to Celebrate Mother’s Day

Posted on May 5, 2025 by Jennifer FIsher

This Mother’s Day, go beyond flowers and cards—treat Mom to a nourishing and delicious homemade brunch! Whether she loves something savory, something sweet, or a little caffeinated pick-me-up, these recipes are as beautiful as they are balanced. Full of flavor, protein, and love, they’re ideal for celebrating the amazing moms in your life – and don’t forget to do the dishes!

Asparagus Goat Cheese Slab Quiche: A gorgeous and shareable springtime quiche, baked in a sheet pan for easy slicing. Tender-crisp asparagus, creamy goat cheese, and fluffy eggs come together for a protein-packed dish that’s as elegant as it is easy. Serve with a side of greens of fruit.

Slab quiche is a show-stopping way to make eggs for a crowd! These sheet-pan eggs have a rich, flakey crust speckled with sesame seeds and a velvety filling of eggs, cheeses,spring asparagus and peas.

Feta Egg Tomato Rings: This fast and fun recipe turns tomato slices into edible egg rings, stuffed with crumbled feta and fresh herbs. It’s a visually striking dish with minimal effort and maximum flavor that makes a a low-carb, veggie-forward brunch side or light entrée.

Almond Joy Sheet Pan Pancakes (Gluten-Free, Vegan, No Added Sugar): Fluffy chocolate-coconut-almond pancakes made in a sheet pan—what could be easier or more fun? These allergen-friendly treats are perfect for sharing, with the flavors of a favorite candy bar in a better-for-you brunch recipe. Not only will mom love this brunch recipe, there is enough to serve the whole family.

Raspberry Protein Pancakes with Easy Cheesecake Topping: These pretty-in-pink pancakes are packed with protein and topped with a whipped Greek yogurt “cheesecake” topping. Made with oat flour and cottage cheese, they’re nutritious and indulgent all at once.

Raspberry Protein Pancakes with Cheesecake Topping makes a tasty breakfast that feels indulgent, but is actually “no worries” at just 243 calories and 19g protein per serving* Lower carb and gluten-free too.

Matcha Protein Waffles Made With Cottage Cheese: These bright green waffles are as energizing as they are tasty. Made with cottage cheese for extra protein and Matcha for antioxidants and focus, they’re great for a mom who’s always on the go—or needs a moment to unwind.

Matcha Green Tea Waffles are made with protein powder and blended cottage cheese for a protein-packed, low-cal breakfast that will satisfy you all morning. Lightly sweet with no added sugar, so no syrup needed – take on the go! Gluten-free option.

Cinnamon Vanilla Dalgona Whipped Coffee (Sugar-Free): Ditch the sugary coffee shop drinks and surprise Mom with this beautiful, fluffy whipped coffee. It’s sugar-free but rich in flavor, with warm notes of cinnamon and vanilla—perfect to sip while enjoying brunch.

Power Up Your Mornings with 5 Easy High-Protein Breakfast Recipes

Posted on April 2, 2025 by Jennifer FIsher

Kickstart your day with 20g or more protein in these delicious, easy-to-make breakfast recipes! Whether you’re fueling up for a busy morning, refueling after a workout, or just want a satisfying, balanced breakfast, these dishes deliver on taste, convenience, and nutrition. From make-ahead meals to quick skillet creations, each recipe is packed with wholesome ingredients to keep you full and focused. Try one (or all!) of these protein-packed breakfasts to supercharge your morning routine.

Fuel your day with 5 easy, high-protein breakfast recipes—each with 20g or more of protein! Perfect for busy mornings, post-workout refuel, or powering up anytime! Meal prep friendly; low-carb and gluten-free options; quick, tasty and satisfying! Head to TheFitFork.com for all the yummy, fit recipes.

Beef Breakfast Burrito Muffins: These Beef Breakfast Burrito Muffins are a protein-packed way to enjoy your favorite Tex-Mex flavors any time of the day! Low-carb tortillas form the base, filled with eggs, salsa, cheese, and leftover taco meat for a savory, satisfying breakfast. Bake once and enjoy all week long—each muffin delivers 216 calories, 3g net carbs, 14g fat, and 20g protein.

Beef Breakfast Burrito Muffins: a protein-backed breakfast idea that is so good, so easy, and perfect for any meal of the day! Low-carb tortillas form the base, filled with eggs, salsa, cheese, and leftover taco meat. Bake and enjoy! Each big ole muffin has 216 cal, 3g net carb, 14g fat, 20g protein.

Pumpkin Scrambled Oats: Warm up your morning with this cozy and nutritious Pumpkin Scrambled Oats recipe. This comforting breakfast comes together in just 10 minutes using simple, wholesome ingredients—perfect for chilly fall mornings or whenever you’re craving the taste of autumn. Don’t have pumpkin on hand? Swap in applesauce for a delicious twist. Each serving has 22g protein to keep you full and energized.

Pumpkin Scrambled Oats are a comforting and nutritious way to jumpstart fall mornings. A quick breakfast, only 10 minutes max to make in a skillet -- simple, wholesome ingredients and 22g protein so you don't get hungry later!

Blueberry Steel Cut Oat Bake:
Make breakfast easy and nutritious with this Blueberry Steel Cut Oat Bake. It’s perfect for meal prepping—just bake, slice, and store! Loaded with whole grains, berries, and your favorite protein powder (I used Great Lakes Wellness Collagen—use code THEFITFORK15OFF to save!), this recipe provides 290 calories, 21g protein, and the perfect balance of carbs and fiber to fuel your day.

Blueberry Steel Cut Oat Bake with protein is sweet, simple, make-ahead goodness. 290 cal per serving, 21 g protein, healthy whole grain carbs. Perfect fuel runs and workouts.

Cottage Cheese WafflesThese Cottage Cheese Waffles are a high-protein breakfast staple you can make ahead and freeze for busy mornings. Each batch can be customized by swapping protein powder flavors—try vanilla, strawberry, or chocolate! Made with Clean Lean Protein from Nuzest (use code FITFORK to save 15%), this gluten-free recipe serves up 23g protein and just 216 calories for three fluffy waffles.

Banana Bread Protein Muffins with Chocolate Chips: Enjoy these smartly sweet Banana Bread Protein Muffins with Chocolate Chips for breakfast or a snack. Each muffin has only 163 calories and 12g of protein, but doubling up means 24g of protein to keep you satisfied. Cottage cheese, protein powder, and a gluten-free peanut flour baking blend make these muffins soft, flavorful, and rich in fiber—perfect for fueling your day.

As a healthy breakfast or snack, this high protein banana muffin recipe (also gluten-free) boasts a mere 163 calories and a substantial 12 grams of protein per big muffin thanks to smart baking swaps.

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Spice Up Breakfast with Savory Southwest Bean and Salsa Waffles

Posted on October 10, 2024 by Jennifer FIsher

If you’re craving something a little different for breakfast (or really any meal of the day), these Savory Southwest Bean & Salsa Waffles are a must-try! They’re a tasty twist on traditional waffles, starting with simple pantry staples like fat-free refried beans and jarred salsa. For this batch, I used Cantina Medium Salsa from Desert Pepper Trading Co., which packs just the right amount of heat and flavor.

The waffles get their satisfying texture from a cornmeal-based batter that crisps up beautifully in the waffle iron. The ingredients are mostly pantry staples and I think you’ll love making this easy waffle recipe on repeat.

They’re perfect as is, but the fun really starts when you get creative with toppings. Whether you go with a sunny-side-up egg, avocado, shredded chicken, or even deli meat for a sandwich-style creation, these waffles are endlessly versatile. And for those of you with a sweet tooth, don’t knock it ’til you try it—we even love them drizzled with syrup!

If you’re hosting friends or family, cut the waffles into quarters and serve them as a fun appetizer alongside more salsa for dipping. However you serve them, these savory waffles are a deliciously unexpected way to add Southwest flair to your day!

Nutrition perks: These are vegetarian waffles and vegan waffles, containing no milk or eggs. If you would like to make gluten-free, swap out the all-purpose flour for a gluten-free baking blend alternative. Each waffle has 131 calories, with 3g protein and 3g dietary fiber. See nutrition facts in recipe below for more details.

What type of waffle iron to use? I used a personal-sized mini waffle for these salsa bean cornbread waffles. The recipe makes eight, and you cook them one at a time this way. If you have a larger 4-square iron, the recipe will make 2 large waffles (eg 8 squares). I have not tested it in any other type of waffle iron.

Bean choice: For convenience, use a fat-free refried bean from can – I’ve tried pinto bean (here) and also black bean.

Salsa choice: I loved using Cantina Salsa from Dessert Pepper Trading Co. The heat level was just right for me—medium heat. This El Paso, Texas company makes other authentic salsa varieties in a range of heat levels if you’d like to try something different, you can purchase at Sprouts, Publix, Hannaford, Harris Teeter, Shop Rite, Walmart, Giant Eagle, Market Basket, Jewel, and Meijer or pick up your favorites online at DessertPepper.com. Follow on Facebook or Instagram for more recipe inspo.

Savory Southwest Bean and Salsa Waffles

Prep Time

5 mins

Cook Time

32 mins

Total Time

37 mins

Thesesavory waffles make a fiesta of flavor for breakfast and brunch or evenappetizers or dinner. Easy and convenient thanks to jarred salsa and fat-freerefried beans. The cornmeal base batter crooks them up crispy and golden. Deliciousplain or topped with an egg, avocado or other creative toppings.

Course: Appetizer, Breakfast, brunch, dinner, lunch

Cuisine: Southwestern, tex mex

Keyword: beans,, cornbread, salsa, waffles

Servings: 8 waffles

Ingredients

½ cup salsa Cantina Medium Salsa from Desert Pepper Trading Co
7.5 oz about ½ can fat-free refried beans
1/3 cup almond milk or other milk of choice
2 tablespoons olive oil
2/3 cups all-purpose flour or gluten-free baking alternative
2/3 cup cornmeal
1 teaspoons baking powder
1/2 teaspoon baking soda
1/8 teaspoon salt

Instructions

In bowl, mix together wet ingredients (beans, salsa, milk and oil).
Add flour, corn meal, and baking powder, baking soda and salt to bean mixture; mix until a thick batter has been formed. It will be pretty thick!
Heat waffle iron and spray with cooking spray. Add about ¼ cup* of batter to a personal-sized waffle iron, spreading around with a spatula to reach the edges. * For a 4-square waffle iron, add about 1 cup (half the batch).
Cook in waffle iron for 3 to 5 minutes until browned and turning crispy on the exterior. Repeat for each waffle (will make 8 individual waffles or 2 4-square waffles).
Top as desired, egg or guacamole always a good choice – with extra salsa drizzled on top! Used for sandwiches is great too – or cut in quarters for an appetizer and serve with salsa.

Matcha Protein Waffles Made With Cottage Cheese

Posted on May 3, 2024 by Jennifer FIsher

Matcha Cottage Cheese Protein Waffles area matcha match-up made in heaven. Enjoy the benefits of matcha green tea in a filling breakfast that will fuel your morning. With 251 calories and 25g protein for a generous three-waffle stack, this is a protein breakfast idea you’ll want to put on repeat.

I upgraded my already amazing cottage cheese waffles, I make on repeat by adding a few teaspoons of matcha green tea powder to the batter. Love the vibrant color of matcha green tea powder, and also the benefits which include non-jittery energy, anti-oxidants, metabolism support and more.

Another thing I love about these matcha waffles are that they are lightly sweet and don’t need any syrup. Of course, you can drizzle with syrup . . . but without syrup, they are perfect for taking on the go!

You are now hungry for matcha waffles!

INGREDIENT TIPS FOR PROTEIN MATCHA WAFFLES

Flour: You can make with a traditional all-purpose flour, or a gluten-free baking blend (I use Bob’s Red Mill 1:1 Gluten Free Baking Flour with great results. This recipe is not really meant for heavier alternative flours like almond flour, green banana flour, coconut flour, etc. – and thusly, those are not recommended.

Cottage Cheese: Even if you think you aren’t a cottage cheese fan, you are going to love these delicious protein waffles. The cottage cheese is blended smooth into the batter and you won’t even know it’s there – except you get a huge protein boost. I would recommend using 2% cottage cheese (or even 4%) over no-fat cottage cheese.

Protein Powder: Use the type and brand that you like – I’ve made batches with plant-based (Nuzest) and also whey protein. Both are great. Depending on the powder you “may” need to add a skosh more milk when blending the batter – it should be thicker than runnier though, so don’t over do.

Matcha: I’m a fan of Jade Leaf Matcha, it’s the #1 selling farm-direct organic Japanese matcha green tea powder in the U.S. For this recipe, I’m using the pure culinary matcha, not one of their amazing matcha latte mixes (which I do recommend for your waffle-accompanying beverage experience). Through May 10, 2024 use code NMDVIP20 to save 20% at JadeLeafMatcha.com.

Note: Post contains affiliate links. I earn a commission based on sales. Thanks for supporting The Fit Fork.

5 from 5 votes

Matcha Protein Waffles

Prep Time

5 mins

Cook Time

10 mins

Total Time

15 mins

Matcha Green Tea Waffles are made with protein powder and blended cottage cheese for a protein-packed, low-cal breakfast that will satisfy you all morning. Lightly sweet with no added sugar, so no syrup needed – take on the go! Gluten-free option.

Course: Breakfast

Keyword: cottage cheese, matcha, waffles

Servings: 3 (about 3 waffles)

Calories: 251 kcal

Ingredients

3 large eggs
1/3 cup milk of choice
½ cup 2% cottage cheese
½ tsp vanilla extract
1/3 tsp baking powder
½ cup vanilla protein powder or unflavored collagen powder with a few drops of liquid stevia or monkfruit
½ cup flour blend like bob’s red mill gluten blend or a traditional all-purpose flour
2 tsp matcha powder

Instructions

Add eggs, milk, cottage cheese and vanilla to blender; blend until smooth.
Add baking powder and protein powder, and matcha powder and blend until smooth.
Add flour half at a time, blending and scraping down sides between.
Cooking in hot waffle iron according to manufacturer’s instructions. I used a Dash mini waffle iron to make 9 waffles. A traditional 4-square iron will make about 2 big waffles (eg: 8 squares).

Recipe Notes

Nine Easy Breakfasts & Sweet Treats Made with Protein Powder

Posted on February 16, 2023 by Jennifer FIsher

Today’s post is short (on time) and sweet (to your taste buds)! Lot’s of quick-to-make breakfast, dessert and sweet snack ideas made with my most favorite EVER, protein powder – Clean Lean Protein from Nuzest.

Think outside the shaker bottle when it comes to protein powder. Not just for smoothies, it's also very versatile as a baking ingredient – waffles, pancakes, cupcakes, cookies post-workout snacks and more. Here are some of my favorite protein powder recipes from thefitfork.com

I’m I big stickler on getting enough protein throughout the day. For my activity level and healthy aging, I personally aim for 1 gram protein per pound bodyweight – that’s about 120g protein per day for me. An easy way to help me meet the goal is using a quality protein powder, and Clean Lean Protein from Nuzest has been a favorite I’ve used for years. And, YES, I do have a 15% discount code to share: FITFORK

Clean Lean Protein from Nuzest is plant-based and suitable for vegan, vegetarian, Paleo and many other dietary eating patterns. I eat all the foods, including meat, but I find that a plant-based protein powder is easier on my digestive system than other powders. Nuzest protein powder is the best of the best in terms of quality, macros, taste and texture (IMO) – and it comes in many flavors to suit your preference – or even unflavored.

It’s easy to use protein powder in smoothies or a shaker bottle with almond milk. But baking with protein powder is also very easy and smart – in fact, I use it in almost all my protein powder dessert and breakfast creations like protein waffles and pancakes; protein cakes, cupcakes and muffins; post-workout protein bites, bars and snacks; and more. Here are some of my favorite easy protein powder recipes from thefitfork.com