Vanilla Cold Brew Overnight Oats

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Quick and easy breakfasts are a major staple in my house, always paired with a small cup of HOT coffee. Iced coffee and cold brew aren’t usually my thing, but these vanilla cold brew overnight oats DEFINITELY are!

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I used Wandering Bear Cold Brew coffee and would highly recommend it if you’re into coffee! The flavor it added to these oats was absolutely perfect.

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What you’ll need:

• 1/2 cup rolled oats

• 3 TB cold brew coffee

• 1/2 cup milk of choice

• 2 tsp chia seeds

• 1 scoop (1/2 serving) vanilla Nuzest protein powder or protein of choice

• 1-2 tsp maple syrup (to taste)

• Dash of vanilla extract

• Dash of cinnamon

Mix all ingredients together and store in the refrigerator overnight, up to 5 days. Top with fruit, nuts, nut butter, coconut, etc. as desired!

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How I Make Perfect Spaghetti Squash

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Especially in the fall, spaghetti squash is one of my favorite things to meal prep. I love all squash really, but spaghetti squash is so much fun! I’ve cooked quite a few of them in my day, and I’ve discovered some tips & tricks to get those perfect “noodles” every time. Read on to hear them & try it for yourself!

One of the simplest meals to make using spaghetti squash is just to saute it with some marinara sauce & ground turkey or chicken sausage. I like to have a piece of garlic toast on the side for some carbohydrates, too. You could also bake it into a casserole dish, like this one. The list goes on & on!

To make your squash:

1. Cut spaghetti squash in half & place face down on a baking pan or in air fryer basket.

2. Cook.

   • Oven: Cook on 425°F JUST until the skin starts to give & feel a little bit soft. Any further than that, your ‘spaghetti’ will be more like mush. (It usually takes about 30 minutes)

   • Air fryer: Cook on 400°F for 15 minutes.

3. Let the squash cool completely & then de-seed the middle. (Everything should come out in one scoop!)

4. “Shred” the squash with a fork to make your spaghetti.

5. You can store it in an airtight container in the fridge for up to a week. I like to put a paper towel in it as well to soak up any extra moisture.

   
   I don’t add any oil or seasoning until I’m reheating the squash in a pan to eat (rather than just meal prepping it). That way, I can essentially make it any flavor I want with whatever additions I have on hand! 

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Healthy Never-Fail Tuna/Chicken Salad

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When I was younger, I despised any form of chicken or tuna salad. I didn’t like tuna, for one, but mayonnaise disgusted me. That part hasn’t changed (sorry mayo), but let me tell you what has…

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I now eat tuna and/or chicken salad at least once a week. I have been for a couple years, and I’ve been using the same recipe since way early on. It’s simple, quick, healthy, and DANG good.

It’s also versatile, because I use this recipe with both canned tuna and chicken, as well as canned salmon! I love eating it with crackers, on a sandwich, or building a fancy bowl or salad around it.

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If you are a mayo fan, have at it! Feel free to use mayonnaise or a vegan alternative in place of the yogurt. It’s just not my thing 😝

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what you’ll need:

• 1 can of chicken, tuna, or salmon

  • If using a “no salt added” variety, you may need to add salt to taste

• 2-3 TB plain Greek yogurt

• 1/2-1 TB mustard (yellow, honey, spicy, dijon, etc.)

• garlic powder

• lemon pepper seasoning

Mix everything together and you’re done! If not eating right away, store in an airtight container in the fridge.

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Frozen Chocolate Protein Bites

I make a lot of different protein balls (you can find some recipes here), but these guys are perfect for the warm weather that is finally making its way in!

They’re frozen treats that’ll keep you cool, but each one has almost 5 grams of high quality plant protein, too! It’s a win-win :)

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Yield: 8 bites

Ingredients:

• 2 scoops (1 serving) Nuzest protein powder

  • Chocolate, vanilla, or natural will work

• 3 TB coconut flour

• 2 TB ground flax

• 2 TB nut butter

• 2 TB agave or maple syrup

• 1 TB cocoa/cacao powder

• Dash of cinnamon

• ~1/4-1/3 cup water or milk

• Coconut shreds

Directions:

1. Mix protein, flour, ground flax, nut butter, agave, cocoa powder, and cinnamon together in a bowl.

2. Slowly add water until the dough is wet throughout and becomes a bit sticky.

3. Separate evenly into an ice-cube tray, and sprinkle coconut shreds (or other topping) over each.

4. Freeze for at least 1-hour. Enjoy!

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Sausage & Sweet Potato Egg Muffins

A perfect weekend breakfast or the perfect thing to prep for a quick, easy, grab-n-go breakfast during the week, these egg muffins cover all the bases! They’ve got fat, protein, veggies, AND fiber… and they’re absolutely delicious!

You can enjoy them all on their own, or pair with fruit, toast, and a warm mug of coffee if you’ve got time to sit down. To reheat, simply pop one or two muffins in the microwave for 30 seconds -1 minute.

Yield: 8 muffins

What you’ll need:

• 2 TB avocado oil

• 3/4 cup sweet potato, chopped

• 1/2 cup bell pepper, chopped

• 1/2 cup zucchini, chopped

• 2 sausages links (such as these) or 4 breakfast sausage links (such as these if you’re vegetarian)

• 6 eggs

• 1/2 cup shredded pepper jack cheese (dairy free, if desired)

• 1 tsp. garlic powder

• 1/2 tsp. paprika

• salt and pepper, to taste

DIRECTIONS:

1. Preheat oven to 350.

2. Heat oil in a skillet over medium head and, when hot, add in chopped sweet potato.

3. Saute potatoes until they begin to soften, about 5 minutes. Add in chopped bell pepper, zucchini, garlic powder, paprika, salt, and pepper, and sauté until soft, about 5 more minutes.

4. Spray a muffin tin with non-stick cooking spray (or fill with paper liners) and divide the cooked veggies & chopped sausage evenly.

5. In a separate bowl, whisk the eggs together (with salt and pepper, if desired) and portion between the muffins.

6. Bake at 350 degrees F for about 10 minutes until eggs are set, adding a sprinkle of cheese on top halfway through. Enjoy warm or allow to cool and store them in an airtight container in the fridge for up to a week!

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