Oats are a great choice for breakfast. Don’t worry, I didn’t forget about the protein! This Raspberry Cheesecake Overnight Oats recipe includes cottage cheese, which has 14 grams of protein per serving. For those of you who hear “cottage cheese” and run for the hills, stick with me. After combining the oats, cottage cheese and almond milk with the berries, honey and vanilla and allow to sit in the fridge overnight, you’ll have a delicious breakfast waiting for you in the morning…and you won’t think twice about the cottage cheese.

For an extra-healthy, protein-rich boost, top off the Raspberry Cheesecake Overnight Oats with hemp seeds and you’ll have a full 30 grams of protein without using eggs or protein powder. Hemp seeds are a great plant-based source of protein and full of essential amino acids. Of course, you can always eat the Raspberry Cheesecake Overnight Oats straight out of the container, but you are welcome to top it with raspberries, your favorite nuts, yogurt, granola or nut butter—get creative and enjoy!

This recipe for Raspberry Cheesecake Overnight Oats is…

Grab-and-go

Worry-free

Added-sugar-free

Delicious

Indulgent

Protein-rich

Full of amino acids

Raspberry Cheesecake Overnight Oats Ingredients

½ cup fresh raspberries

1 teaspoon honey

1 teaspoon vanilla extract

½ cup oats

½ cup full-fat cottage cheese

½ cup plant-based milk

2 tbsp. hemp seeds (optional)

Raspberry Cheesecake Overnight Oats Instructions

In a bowl, mash together the berries, honey and vanilla until a compote is formed. Add oats, cottage cheese and plant-based milk. Stir until combined. The mixture will seem dry—no worries! Allow to refrigerate overnight or for at least 8 hours. Top with extra raspberries and your favorite nuts.

Raspberry Cheesecake Overnight Oats Nutrition Facts

Per serving:(1 serving)

Calories: 353 (calculated without hemp seeds)

Carbs: 44.2 g

Protein: 20.3 g

Fat: 9.9 g

By Chelsea Morrow

Pancakes, waffles, French toast, oh my! These classic dishes are extremely delicious and comforting, but should they really be considered breakfast foods? Unfortunately, no! Considering they contain lots of sugar and processed carbs and little protein, you might as well indulge in dessert for breakfast.

What you eat for breakfast sets the tone for the food choices you make for your entire day. Consuming sugar and processed carbs causes an excessive spike in your blood sugar levels. When your blood sugar levels are heightened, high levels of insulin are released into your bloodstream, working to bring your blood sugar back into balance. When this occurs, you switch from burning fat to storing fat, resulting in the processed carbs you consumed being stored as excess body fat rather than utilized as fuel.

When insulin works overtime to balance your blood sugar levels, it unintentionally removes too much sugar from your bloodstream, leading you to experience low blood sugar, also known as a sugar crash. Your sugar crash tricks your brain into falsely believing you’re still hungry and need more carbs to satisfy you. You then indulge in more carbs, the process is repeated and a vicious cycle begins. So when you consume those heavenly cinnamon rolls for breakfast, you are setting yourself up for a blood sugar roller coaster of a day.

All carbohydrates are broken down into sugar and secreted into the bloodstream. When eaten with protein and fat, sugar is released more slowly, preventing you from experiencing those sugar highs and lows.

Our advice: Start your day with a balanced breakfast composed of carbs, fats and protein that nourish and fuel you properly. Not only will you stabilize your blood sugar, enjoy greater amounts of energy and minimize food cravings, but you will also encourage yourself to continue making healthier food choices throughout your day.

Now you know the facts about what those “dessert” breakfast foods are doing to your body. But what if you love eating them too much to push them aside? We’ve got good news! It’s possible to say “no” to riding the sugar roller coaster without depriving yourself of your favorite comforting breakfast foods.

With the five low-carb recipes below, you can indulge in fresh-out-of-the-oven cinnamon rolls, warm, fluffy pancakes and more. These recipes contain mostly whole foods, have little added sugar, are high in protein and are simple to prepare! Try these low-carb breakfast recipes and set yourself up for a successful day!

Egg White Cinnamon Rolls

Cinnamon rolls no longer have to be a guilty pleasure, thanks to this flourless breakfast inspired by Snapguide. The low-carb breakfast recipe swaps the flour for egg whites to make light and fluffy cinnamon rolls that won’t weigh you down. Processed carbs aren’t just found in flour, though—to ensure this dish remains low in carbs, double-check that sugar hasn’t snuck its way into your protein powder, plant-based milk or Greek yogurt.

Ingredients (makes 3 cinnamon rolls):

• 1 egg
• 3 egg whites
• 1½ scoops Iced Cinnamon Afterburn protein powder or vanilla protein powder of choice
• 2 tbsp. cinnamon
• ¼ cup plant-based milk
• 1 tbsp. almond butter
• ½ cup Greek yogurt

Directions:

1. In a mixing bowl, thoroughly combine egg, egg whites, 1 scoop protein powder, 1 tbsp. cinnamon and plant-based milk.
2. Pour the mixture into a sprayed, oiled or non-stick pan. Allow to cook on low heat and covered for approximately 10 minutes or until cooked all the way through, similar to a pancake.
3. Allow to cool and then cut into three strips.
4. While waiting for the dough to cool, make the icing by stirring together ½ scoop protein powder, 1 tbsp. cinnamon, almond butter and Greek yogurt.
5. Spread icing on each piece and roll up. Drizzle extra icing on top.

1 cinnamon roll:

Calories: 200   |   Carbs: 10g   |   Fat: 5g   |   Protein: 23g

PB&J Parfait

When we opened our lunch box as kids, there was often a yummy PB&J waiting for us to devour. This sandwich was normally made from mouth watering yet sugar-filled white bread, peanut butter and jelly—ingredients that definitely don’t help us reach our health and fitness goals. Try this low-carb PB&J Parfait and get a sweet, nutritious taste of your childhood in the morning!

Ingredients:

• 4 tbsp. peanut butter powder
• ½ cup Greek yogurt
• ½ cup blueberries
• ½ brown rice cake

Directions:

1. Combine peanut butter powder and Greek yogurt. Stir until smooth.
2. Cut banana into thin slices.
3. Crush rice cake into small pieces.
4. Layer Greek yogurt mixture, rice cake pieces and banana slices in a mason Jar. Begin with ½ of the Greek yogurt mixture, then ½ of the rice cake pieces, then ½ of the blueberries. Repeat.

Makes 1 serving:

Calories: 292  |   Carbs: 33g   |   Fat: 3g   |   Protein: 35g

Fluffy Protein Pancakes

There is nothing better on a lazy Sunday morning than a plate of fresh, fluffy pancakes drizzled with maple syrup. But when we hit the gym on Monday, we often regret that indulgent choice. Stop living in regret by whipping up this satisfying low-carb breakfast recipe! When these Fluffy Protein Pancakes are covered in a delicious Maple Coconut Butter Glaze, you won’t believe you are fueling yourself with nourishing whole foods.

Ingredients:

• 3 tbsp. coconut flour
• Stevia
• Pinch of sea salt
• ¼ tsp. baking powder
• 3 egg whites
• ½ tsp. vanilla extract
• 1 tbsp. unsweetened applesauce
• ¼ to- ½ cup plant-based milk

Maple Coconut Butter Glaze:

• 1 tbsp. coconut butter
• 2 tbsp. plant-based milk
• ½ tsp. maple extract
• Stevia

Directions:

1. In a large mixing bowl, combine coconut flour, stevia, sea salt and baking powder. Mix well.
2. In a small bowl, whisk egg whites with vanilla extract. Add to the dry mixture, along with the unsweetened applesauce.
3. Add plant-based milk a tablespoon at a time until a thick batter is formed (you may need more than ¼½ cup). Mix lightly; do not overmix.
4. Heat a sprayed, oiled or non-stick pan on low/medium. Pour batter ¼ cup at a time. Cook pancakes for 2 to 3 minutes or until edges brown. Flip and cook for an extra minute or until cooked through. Repeat until all pancakes are cooked. Covering pan while cooking is recommended.
5. Make the Maple Coconut Butter Glaze by whisking all ingredients in a small bowl, then drizzle over pancakes.

Makes 1 serving:

Calories: 389   |   Carbs: 22g   |   Fat: 16g   |   Protein: 15g

Sweet Potato Avocado Toast

Avocado toast is gaining attention as a go-to healthy breakfast option and popping up on restaurant menus across the nation. But is it really that healthy? The carbohydrate content in two slices of bread, especially those thick slices restaurants always serve, can add up quickly. Even if you opt for gluten-free, whole-wheat, rye or multigrain bread, consuming too many carbs in one meal will leave you feeling lethargic and hungry soon after. While all the ingredients are whole foods, it’s too much of a good thing. Check out this creative Sweet Potato Avocado Toast low-carb breakfast recipe and avoid eating in excess!

Ingredients:

• 2 slices large sweet potato, cut lengthwise and ¼-inch thick
• ½ cup avocado
• ½ lemon
• Salt and pepper, to taste
• 2 eggs cooked over-easy
• 2 tbsp. freshly chopped cilantro
• Optional toppings: sliced cucumbers, tomatoes, arugula

Directions:

1. Place the sweet potato slices in a toaster on high for about 5 minutes or until cooked through. You may need to toast them multiple times depending on your toaster settings.
2. In a bowl, mash avocado, squeeze lemon and sprinkle salt and pepper over top. Slightly stir together and then spread on toasted sweet potato slices. Top with eggs, cilantro and any other additional toppings of choice.

Makes 1 serving:

Calories: 348   |   Carbs: 26g   |   Fat: 20g   |   Protein: 16g

Cheesy Cheeseless Omelette

You might be thinking, “What’s so bad about omelets? They’re packed with both protein and vegetables, right?” Let’s look a little deeper into this “healthy” breakfast choice. If your omelet is made with three eggs and a half cup of cheddar cheese, you’ll be consuming a large majority of your daily fat intake in only one meal. Additionally, roughly 80% of the world population is unable to digest dairy properly (Dr. Mark Hyman, MD), causing inflammation, bloating and weight gain. Thanks to this Cheesy Cheeseless Omelette low-carb breakfast recipe, we are able to still enjoy our melty, gooey omelets, without overindulging in carbs, fat or dairy.

Ingredients:

Omelet:

• 2 eggs
• ¼ cup chopped bell peppers
• 1 handful arugula

Cheeseless “Cheese”:

• ¼ cup cashews
• 1 cup water
• 2 tbsp. + 2 tsp. tapioca starch (tapioca flour)
• 3 tbsp. nutritional yeast
• 1 tbsp. apple cider vinegar
• 1 garlic clove
• ½ tsp. paprika
• ¼ tsp. onion powder
• ¼ tsp. turmeric
• ¼ tsp. pink Himalayan salt

Directions:

1. Begin making the “cheese” by soaking the cashews for at least 4 hours or overnight.
2. Bring 1 cup of water to boil and pour into a high-speed blender or food processor along with all other ingredients. Process until completely smooth.
3. Transfer mix to a small pot on the stove and bring to a boil. Reduce heat to medium and stir continuously until a melty cheese consistency is reached, approximately 5 minutes.
4. After the cheese is cooked, begin making the omelet. Pour egg whites into a heated, non-stick skillet and top with peppers (and any other vegetables of choice). Allow eggs to cook. Once cooked halfway through, add half of the “cheese” on top and allow the omelet to finish cooking. Fold in half and top with arugula.
5. Refrigerate the remaining “cheese” in an airtight container.

Calories: 343   |   Carbs: 24g   |   Fat: 17g   |   Protein: 24g

If you love our low-carb breakfast recipes, be sure to check out our favorite high-protein dessert recipes and quick and easy vegan meals.

Chelsea Morrow is a certified personal trainer and yoga instructor. After a six-year career as a professional figure skater, she now works at Burn Boot Camp HQ on the Marketing team and is passionate about educating all of Burn Nation about fitness, nutrition, and a positive mindset. Chelsea is also the author and mastermind behind The Blueprint, Burn Boot Camp’s weekly newsletter. She loves doing yoga, meditating, rock climbing, her dog Yogi, and eating Mexican food.

We all know that the metabolism is the process of breaking down proteins, carbohydrates, and fats to yield the energy your body needs to maintain your activity capacity. Ever hear someone say that their “metabolism is getting slower” or “I have a slow metabolism”? While it is true that some people genetically have a slower metabolism than others, there is always a way to maximize your bodies ability to burn fat as fast speeds. Our metabolism is like the “dealer” of the macro nutrients when they are being broken down by the body. Put it this way, you butt, thighs, and hips will store all the pizza and wine while all the chicken breast and spinach go to your muscles! Put simply, the only REAL significant way to increase your metabolism is to build muscle. These tips below will give you a little insight on how to efficiently flush your body of toxins and prime your body to build muscle!

1. Eat Breakfast, Everyday! Never skip out on your first meal of the day. It is crucial to eat a healthy breakfast 30 minutes upon waking, breaking the fast from the night. Feeling rushed in the morning? Prep those breakfast meals the night before so it’s no hassle in the morning. Some great breakfast recipes to prep the night before are egg white muffins, overnight oats, or a protein shake!

2. Spice Up Your Life– Adding spice to your foods have proven to help rev the metabolism by kicking up your body temperature. Add cayenne pepper to your protein or start your day with a glass of hot water, cayenne pepper, and lemon.

3. Enjoy 6 small meals a day- Eating smaller meals throughout the day prevents your from binging out on one big meal,  it keeps your blood sugar in check (preventing spikes in blood sugar).

4. Pack on the Protein- Your body digest protein slower than carbs and fat, keeping you full longer. In a process called thermogenesis, your body uses 10% of your caloric intake by digestion. Protein takes longer to burn than carbs and fat, so your body expands more energy absorbing the nutrients. Another benefit of protein is that it helps retain lean muscle mass, which is the best fat burning tool you can have!

5. Don’t cut calories TOO low- Cutting you calories too low can be damaging to your metabolism. You may be tricking your body into thinking it needs to hold on to everything you eat by storing as fat.

6. Burst Training- This type of intense interval training elevated the  growth hormone and have been shown to decrease body fat and increase protein synthesis after exercise. Interval training burns more calories and fat not only during the workout but throughout the rest of the day.

7. Strength Training- Don’t be afraid of the weights! Building muscle is the most efficient way to boost your metabolism. The more lean muscle you have, the more calories you burn at rest. This should be a given!

8. Sleep- Studies have shown that women who sleep five hours or fewer per night are 32 percent more likely to experience major weight gain. When you lack sleep, your metabolism can’t function properly, and instead your metabolism slows down. Poor sleep also causes an increase in the hormone ghrelin, which signals the body to eat more.

9. Drink MORE Water- This is a simple way to speed up metabolism and burn calories. Our body needs to stay hydrated to maintain regular body functions.

10. Don’t take Shortcuts- Take the stairs, find a parking spot that allows you to walk a little further, ride you bike to a friends instead of driving, take a brisk walk everyday for at least 15 minutes. This small changes will help you burn extra calories throughout the day that sure do add up at the end of the week!

What do you eat then? Your pre-workout meals should consist of GOOD fats and high in protein. Good fats burn fat and bad fats store extra blubber. Use pure sources of good fat mixed with pure sources of protein for optimal fat burning and mental focus. When we think of good fats with we think of Olive Oil and Canola Oil for the most part, right?

Did you know this?  – When heated over 160 degrees F Olive Oil actually turns into a Trans Fat (GREASE)! 160 degrees is about the “2” setting on your stove top burners! Thought you were eating healthy?

– We have all heard of the Canola Plant, right? Wrong, no you haven’t because there is no such thing! Canola Oil is manufactured in Canada and stands for the Canadian Oil Low Acid and was nick named Canola Oil to trick us. This oil is hydrogenated and basically the same as vegetable oil. So choose GOOD fats!

Here is a couple ideas of pre-workout meals that will optimize fat burning:

1.3 Scrambled Egg Whites, 1 Whole Egg cooked with 1 TBSP of Coconut Oil (Good to add spinach)

2. Full Fat Butter Spread on Ezekiel Bread Toast (non-pasteurized)

3. Pina Colada Smoothie-

•  ½ cup crushed organic pineapple in juice
•  ¼ cup full fat cottage cheese (non-pasterized)
• 1/2 cup Almond Milk
• ¼ tsp coconut oil
• ¼ Natural Vanilla Flavor
• 3-4 ice cubes

4. Breakfast in a Cup –

• 2 frozen bananas
• 1/2 cup rolled oats
• 1 cup Almond Milk(use more or less to adjust to desired consistency)
• 1/2 cup Almond Butter
• 1-2 tablespoons coconut oil, melted
• dash organic cinnamon
• 1 teaspoon natural vanilla
• 1 cup spinach (optional)

5. Shaklee Protein Meal Bar – To research ingredients go here =====>> Shaklee Cinch Bar

Does it shock you that eating fat actually burns fat? Go ahead and type “pre-workout meals” into Google right now and see how many say eat “slow burning” carbohydrates! Not to worry thought because I always got your back!

Forward this to your friends that cook with Olive Oil and think they are being healthy!

RECIPE:

Mash 3 bananas.

Add 1 egg,

4 tbs melted butter or oil (coconut oil works well),

1/2 cup-1 cup sugar (I use the least amount possible),

1/2 tsp salt, 1/2 tsp baking soda and 1 tbs. baking powder.

You can add vanilla or coffee to flavor it too.

Then add 1 1/2 cup flour. I use white whole wheat or regular whole wheat. I also add flax seed, 1/4 cup to 1/2 cup.
Add chocolate chips (1/2 cup to 1 cup).

Stir until mixed, but don’t stir too much. If it is to dry, pour in some milk (almond or regular) or unsweetened applesauce.
Bake at 350 for 15-20 minutes, until golden brown.

I make these muffins at least twice a week, when my bananas start to get brown.

Emily’s Energy Bites

RECIPE
1 cup old fashioned oats
1 cup toasted coconut (I used the sweetened kind), toast under the broiler
1/2 cup ground flax seed
1/2 cup chocolate chips ( I used 1/4 cup  whole and 1/4 cup melted)
1/2 cup peanut butter
1/3 cup honey

Mix all ingredients together, roll into balls, refrigerate till solid. Keep in refrigerator.

Tip to make the recipe a little easier:
Melt 1/4 cup chocolate chips with the peanut butter. It makes it easier to mix.