What do you eat for breakfast? This is a question I’m asked a lot. To tell you the truth, Breakfast is one my hardest meals to figure out something that fits all my perimeters. First,  it needs to have good protein. Second, it needs to be free of processed sugars and fake sugars like sucralose and aspartame. Third, it needs to be gluten-free. Fourth, and probably most important to me, it needs to be quick and easy. See my dilemma


The other day I was experimenting with something easy for breakfast. I threw these together and they are actually very good. I call them Protein Muffins. Each one has 146 calories, 8 grams of protein and 2 carbs. There is no added sugar.

1/2 cup almond flour

1/2 cup almond butter

1 scoop Jay Robb’s Egg White Chocolate Protein Powder

1 Tablespoon Coconut Oil

1 egg

1 Tablespoon of cinnamon

1/2 cup of pecan pieces

1 Tablespoon of Raw Monk Fruit or Stevia

1 Tablespoon of water

At first I baked half of these for 10 minutes at 350 degrees. They came out crunchy and crumbly, kind of like granola. That was before I added the water.

I added enough water to make them into balls, which I placed on a microwaveable plate. I microwaved for 1 minute. I wanted them soft, but not squishy. You may need a bit longer, but not more than 2 minutes.

These need some fruit with them so, of course my choice was strawberries. The muffins are not sweet, but they have a great flavor and are great for breakfast. My next step is to add a mashed banana and eliminate the water and Monk Fruit. By the way, Raw Monk Fruit is natural sweetener. You can usually find it at your grocery store.

I’m also going to try my crumbly version like granola in plain yogurt with added real strawberries, of course.

My next experiment will be adding a mashed banana and eliminating the water and Monk Fruit. If you try it, let me know how you like it.

I ate two muffins and half of the strawberries pictured for breakfast. Very filling.


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Don’t forget to check out Sweet Grace: How I Lost 250 Pounds and Stopped Trying to Earn God’s Favor and theSweet Grace Study Guide,both available on Amazon. Just click the book titles to take you there.

Teresa Shields Parker
Teresa Shields Parker is a Christian weight loss author, coach and speaker, who has lost more than 250 pounds. Her book, "Sweet Grace: How I Lost 250 Pounds and Stopped Trying to Earn God's Favor", is the number 1 Christian Weight Loss Memoir on Amazon. Her other books include: "Sweet Journey to Transformation: Practical Steps to Lose Weight and Live Healthy", "Sweet Freedom: Losing Weight and Keeping It Off With God's Help", "Sweet Change: True Stories of Transformation" and "Sweet Hunger: Developing an Appetite for God".

She also offers Overcomers Christian Weight Loss Academy and VIP one-on-one coaching program, both available under the weight loss tab. To book Teresa for your next event, check the Speaking tab on her website. Also check out her blog and Sweet Grace for Your Journey podcast under the tabs by those names.