LEMON BLUEBERRY MUG CAKE

LEMON BLUEBERRY MUG CAKE

174

Calories

4g

FAT

56g

carbs

15g

protein

Ingredients

1/2 Scoop Bowmar Nutrition Protein Lemon Bar
2 Tbsp All Purpose Flour
3 Tbsp Swerve Granular
1/2 Tsp Baking Powder
1 Tsp Light Butter
1 Tbsp Fat Free Plain Greek Yogurt
3 Tbsp Unsweetened Almond Milk
1/4 Tsp Vanilla
1/4 Cup Blueberries

Directions

Mix dry ingredients in a mug. In a separate small bowl, whisk together almond milk, butter, vanilla and yogurt. Pour into the dry ingredients and stir until combined. Mix in blueberries and microwave for 2 minutes! I dumped mine out of the mug and served it in a bowl with fat free redi-whip and some lemon zest!

From the kitchen of: Stephanie Rogge

FRUITY CEREAL CUPCAKES

FRUITY CEREAL CUPCAKES

536

Calories

27g

FAT

81g

carbs

30g

protein

Ingredients

INGREDIENTS:
1/4 Cup + 1 Tbsp All Purpose Flour
1 Scoop Bowmar Nutrition Protein Fruity Cereal
1/4 Cup Swerve Granular
1/4 Tsp Baking Powder
3 Tbsp Light Butter
1/2 Tsp Vanilla
3 Tbsp Plain Fat Free Greek Yogurt
2 Tbsp Unsweetened Almond Milk

FROSTING:
1 Tbsp Light Butter
1 Tbsp Whipped Cream Cheese
2 Tbsp Crushed Caption Crunch Oops All Berries
6 Tbsp Powdered Swerve
1/4 Tsp Vanilla
Dash Unsweetened Almond Milk

Directions

Combine flour, protein, swerve, and baking powder. In a separate bowl combine butter, vanilla, yogurt, and almond milk. Mix the wet with the dry. Now, depending how you want the cupcakes to look, you can add some crushed oops all berries to the batter at this point. The cupcake on the far left was done this way. I just added in until I liked the color. Otherwise, if you want it to look like the right two cupcakes, just pour it into greased cupcake liners and bake for 18 minutes or until a toothpick comes out clean.

While they’re baking, make the frosting. If you want to frost them all like pictured, you’ll need to double the frosting recipe. If you just want a normal amount of frosting, make what I have listed. Combine butter, cream cheese, and powdered swerve. Add in vanilla and unsweetened almond milk for flavor and consistency. At this point, you can add in the crushed cereal if you want the cupcake to look like the one on the right. If you like the one in the center, just save the crushed cereal for after you’ve frosted and sprinkle it lightly on top. I tried all of the versions by splitting my batter and frosting in half and the middle version was my favorite because there was just a hint of fruity cereal but if you want more flavor I’d try one of the other two, or split your batter and frosting like me and try them all.

From the kitchen of: Stephanie Rogge

CARAMEL MACCHIATO WAFFLES

CARAMEL MACCHIATO WAFFLES

193

Calories

6g

FAT

3g

carbs

28g

protein

Ingredients

1 scoop dulce de leche protein powder
1 large egg
1/2 tsp baking powder
About 2 tbsp water or room temperature coffee

Toppings
Coffee ice cream
Caramel syrup

Directions

1. Preheat a mini waffle maker and spray with nonstick cooking spray.
2. Whisk together the protein powder and baking powder.
3. Whisk in the egg.
4. Whisk in the liquid until desired consistency.
4. Pour the batter into the waffle maker and cook according to the waffle maker settings. Repeat until all the batter is used up. (Mine made 3 mini waffles.)
5. Allow to cool slightly and top with coffee ice cream and caramel syrup.

*Macros do not include toppings.

From the kitchen of: Megan Osborn

PROTEIN CINNAMON ROLLS

PROTEIN CINNAMON ROLLS

146

Calories

9g

FAT

15g

carbs

5g

protein

Ingredients

1 package crescent rolls
1 scoop protein cinnamon roll
1/4 cup melted light butter
dash of cinnamon
2 tbsp brown sugar swerve
2 tbsp whipped cream cheese
2 tsp powdered swerve
1/2 tsp – 1 tsp unsweetened almond milk

Directions

Serving Size: 8

Lay out your crescent rolls on a flat surface. Pinch all seams together leaving you with a large rectangle. Melt the light butter and slowly add in your protein, cinnamon, and brown sugar swerve. Be sure to add a little at a time and whisk until smooth. Spoon the cinnamon sugar mixture onto the crescent rectangle. Roll up and slice into eight individual rolls. Press rolls down slightly on a piece of greased parchment paper and bake at 350 degrees for 13 minutes or until golden brown. Combine whipped cream cheese, powdered swerve, and almond milk to make an icing. The more milk you add, the thinner it will be.

From the kitchen of: Stephanie Rogge

COOKIES AND CREAM ROLLS

COOKIES AND CREAM ROLLS

149

Calories

9g

FAT

16g

carbs

5g

protein

Ingredients

1 package crescent rolls
1 scoop protein cookies and cream
1/4 cup light butter
2 tbsp granular swerve
2 tbsp whipped cream cheese
1/2 tsp to 1 tsp unsweetened almond milk
2 tsp powdered swerve

Directions

Serving Size: 8

Spread crescent rolls onto a flat surface and pinch seams together into a giant rectangle. Melt light butter in the microwave and slowly add in your granular swerve and protein powder; adding a little, and whisking until a paste has formed. Spread the cookies and cream paste over the crescent rolls. Roll up the crescent rolls and cut into eight single rolls. Slightly press down rolls on a greased sheet of parchment paper and bake at 350 degrees for about 13 minutes or until golden brown. Combine whipped cream cheese, powdered swerve and almond milk until it’s the consistency you like. If you want it to be more of a glaze than a frosting, add more almond milk. This recipe makes 8 cookies and cream rolls. I sprinkled them with some crushed oreos but that is 100% optional and is not included in the calories or macros.

From the kitchen of: Stephanie Rogge

FRUITY PEBBLES MINI CHEESECAKES

FRUITY PEBBLES MINI CHEESECAKES

176

Calories

10g

FAT

14g

carbs

12g

protein

Ingredients

CRUST:
1/4 cup crushed fruity pebbles
1 tsp melted light butter

CHEESECAKE:
1/4 cup whipped cream cheese
1 tbsp light sour cream
1/4 cup protein fruity cereal
1 tbsp swerve granular
1 whipped egg white
1 tbsp crushed fruity pebbles

Directions

Serving Size: 2

Combine melted butter and 1/4 cup crushed fruity pebbles. Press into the base of a cupcake liner in a muffin tin. Combine cheesecake ingredients and pour over top of the fruity pebble crust. Bake at 350 degrees for 18-20 minutes. Let cool on the counter and come down to room temperature before placing in the fridge for 4 hours or overnight. This recipe makes 2 mini cheesecakes!

From the kitchen of: Stephanie Rogge