low carb plant based protein

PROTEIN OATMEAL BLENDER PANCAKES

These ultra-fluffy, protein-packed oatmeal blender pancakes make a perfect healthy breakfast! Made with simple ingredients like oat flour, Greek yogurt, eggs, and rolled oats, they contain no added sugars. Enjoy them fresh off the skillet or bake ahead for an easy meal prep option.

INGREDIENTS

  • 2 eggs
  • ½ cup plain or vanilla Greek yogurt (2% or 5%)
  • ⅔ cup almond milk or any plant-based milk
  • 2 tbsp pure maple syrup
  • 1½ tsp vanilla extract
  • 2 cups rolled oats
  • 2 tsp baking powder
  • ½ tsp cinnamon
  • Optional mix-ins: blueberries, chocolate chips, banana slices, fresh fruit, chia seeds

INSTRUCTIONS

  • Blend the batter – Add all ingredients to a blender: eggs, Greek yogurt, almond milk, maple syrup, vanilla extract, rolled oats, baking powder, and cinnamon. Blend until smooth (about 20–40 seconds).
  • Let it rest – Allow the batter to sit for 8 minutes while you heat the pan. You can transfer it to a mixing bowl or leave it in the blender.
  • Cook the pancakes – Heat a nonstick pan over medium-low heat and lightly grease with butter or non-stick spray. Pour ¼ to ⅓ cup of batter onto the pan, adding any desired mix-ins. Cook for 2–3 minutes until the edges set and bubbles appear on top. Flip gently and cook for another minute.
  • Serve & enjoy – Top with fresh fruit, maple syrup, nut butter, or honey.

Meal Prep Tip: If making a large batch, keep pancakes warm in a 200°F oven while cooking the rest.

STORAGE & REHEATING

  • Fridge: Store in an airtight container for 2–3 days.
  • Freezer: Freeze for up to 3 months.
  • Reheat: Warm in a 350°F oven for 5–10 minutes or microwave with a damp paper towel.

NUTRITION (PER SERVING)

  • Calories: 239 | Carbs: 36g | Protein: 11g | Fat: 5g | Fiber: 4g | Sugar: 8g

Enjoy these easy, nourishing pancakes for a satisfying start to your day!

10 DELICIOUS SOUPS LOW IN CALORIES

If you’re looking to get in shape and feel great, this collection of healthy, delicious soups is perfect for you! These flavorful vegetarian soups are low in calories, with each serving containing around 200 calories—or even less!

CARROT AND CELERY SOUP

This light and flavorful carrot and celery soup is infused with ginger and cinnamon and brightened with fresh lemon. It’s creamy, packed with antioxidants, and contains less than 200 calories per serving.

VEGAN BROCCOLI SOUP

At just 183 calories per serving, this creamy and nutritious broccoli soup is a light yet satisfying option. Packed with greens, it has a rich, velvety texture—no dairy required!

WHITE BEAN AND KALE SOUP

This hearty white bean and kale soup combines cannellini beans, fresh kale, and everyday vegetables with simple pantry seasonings. It’s a fiber-rich, low-calorie meal that keeps you feeling full longer!

GREEN PEA SOUP

Made with frozen peas and ready in no time, this fresh and flavorful green pea soup is an easy, protein-packed dish with just 201 calories per serving.

CREAMY CARROT & GINGER SOUP

A simple bag of carrots transforms into this vibrant carrot and ginger soup, bursting with flavor. Nourishing, easy to digest, and packed with anti-inflammatory and detoxifying ingredients.

EASY TOFU SOUP

Loaded with leafy greens and plant-based protein, this tofu soup features a rich umami broth and simple ingredients for a light yet satisfying meal.

VEGAN CELERIAC SOUP

This luxuriously creamy celeriac soup is a low-carb delight! With its potato-like texture and delicate flavor, it creates a smooth, comforting dish that’s light yet indulgent.

SPICY PUMPKIN CARROT SOUP

A creamy blend of pumpkin and carrot makes this soup irresistible, while curry, turmeric, and chili flakes add a spicy kick. A flavorful, nourishing bowl you’ll love!

EASY TOMATO SOUP (NO CREAM)

Made with pantry staples, this homemade tomato soup is smooth, flavorful, and completely dairy-free. It’s vegan, gluten-free, low in calories, and packed with nutrients!

SPINACH SOUP WITH LEMON

This creamy spinach soup is rich in nutrients without relying on heavy ingredients like butter or cream. Made with potatoes and fresh spinach, it’s both wholesome and satisfying.

VEGAN BUTTERNUT SQUASH SOUP

With under 200 calories per serving, this simple butternut squash soup is packed with flavor and perfect for any season.