maple pecan breakfast muffins

Maple Pecan Muffins

If I was going to say the most common thing moms answer for why they don’t eat a healthy breakfast, it’s this:

I don’t have the time to make a healthy option!

I get it. 99% of the time in the mornings, we are so busy making sure the kids eat, finding a missing sock, packing a lunch, getting our work bag ready, and remembering the school popsicle stick project is due today, we don’t have a second to stop in the chaos.

I’ve been experimenting with grab and go options. These Maple Pecan Breakfast Muffins were inspired by my Perfect Breakfast Muffins and an extra Costco sized bag of pecans that I had in the pantry. They are super satisfying, low on sugar and carbs, and delicious!

And what’s even better, you make them in a blender so they’re super easy to make and clean up.

These Maple Pecan Breakfast Muffins have become a new staple for us. When you try them, let me know how much you love them!


  • 3 cups of pecan halves
  • 1/2 cup of dates
  • 1 cup of plain greek yogurt
  • 2 large eggs
  • 1/2 tsp baking powder
  • 1.5 tsp baking soda

Optional Ingredients (for Protein Boost)

  • 1 additional egg
  • 1 cup collagen powder (unflavored)


Preheat oven to 400F and lightly grease a cupcake pan using coconut oil.

In a blender, add the pecan halves. You can pulse the blender a few times to turn them into a “flour” (optional, this step depend on how powerful your blender is). Add the remaining ingredients to the blender.

Blend on high speed until everything is combined into a smooth batter. If the batter is too think, you can add a few tablespoons of water.

Separate the mix into the cupcake tins. Bake at 400F for 15 minutes. Remove from the oven and let cool for 10 minutes before serving.

Nutrition Facts


Overnight Apple Cinnamon Oatmeal

This is one of our favorite easy breakfasts to make for those days when you need to be up and out of the house quickly. By preparing everything the night before, you will only need to eat and go in the morning. It’s also a great breakfast to make when you have relatives or house guests staying with you, because everyone can wake up on their own schedule and serve themselves. These overnight oats have staying power to keep you satisfied until lunch, especially if you add in some healthy fats or protein.


  • 4 large apples (we love Gala or Red Delicious)
  • 4 TBSP cinnamon
  • 3 cups of steel cut oats
  • 3 cups of coconut milk (or 2 cans)
  • 3 cups of water
  • 3 scoops of Sunwarrior Classic Plus protein powder (natural or vanilla flavor, this is optional)


Chop the apples into cubes and place them into a 6qt crock pot. You do not have to peel them! Sprinkle the cinnamon over the top of the apples. Set the crock pot on HIGH for 1-2 hours.

Once the apples have softened, pour the oats over the apples. Add in the 3 cups (or 2 cans) of coconut milk and the 3 cups of water. If you decide to include the protein powder, mix it with 1 cup of additional water and add to the crock pot. Gently stir the crock pot mixture together.

Turn the crock pot to the KEEP WARM setting. Cover and leave overnight (8-10 hours).

In the morning, serve and enjoy! You can add additional coconut milk (or your milk of choice), chia seeds, almonds, pecans, walnuts, and/or berries.


Eggless Banana Oat Pancakes

While on vacation last week, we visited my cousins (who are awesome by the way) for a weekend. The large family breakfast that was planned for Sunday morning was pancakes (yum!), but there was a tiny problem: we forgot to get a gluten free pancake mix for me and my daughters. Now, while I can certainly get by eating eggs and various fruit and veggies for breakfast, my poor 3 year-old isn’t quite able to take the high road yet when everyone else gets pancakes but she doesn’t. I needed gluten free pancakes, and I needed them quickly.

Time to do one of my favorite things: invent a recipe through improvisation!

We had a lot of bananas in the kitchen and my cousin knew how to make “pancakes” using just eggs and bananas. BUT… we ran out of eggs (I know, I know – big oops there). Luckily, she had flax seed which can be used as an egg substitute in baking. I ground up the flax seed needed and mixed it in with the bananas but wasn’t getting anything that resembled pancake batter, so I decided to add some oat flour to the mix (which you can make by grinding up plain whole oats). Then I drew on some lessons that I learned while working on the Perfect Breakfast Muffin and added in baking soda and baking powder to make the pancakes more fluffy. (Side note: if you look at any store bought pancake mix, the baking soda and powder is already in there which is why you don’t usually need to add it.)

Finally, the batter got to the right consistency and we tried them out. I’m happy to say that they were delicious! Once we added the blueberries, they were naturally sweet and didn’t even need syrup. My toddler and 10 month old both gobbled them up, and many of the relatives who can eat gluten tried them and thought they were delicious as well.

So here is the recipe. Let me know what you think!

Pancakes on the griddle


  • 2 bananas
  • 1 TBSP flax seeds
  • 1 C whole oats (steel cut preferred)
  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 C water
  • 1 pint of blueberries (optional)


Using a coffee grinder or bullet blender, grind the flax seeds into a fine powder. Grind the oats into a powder. Mix the flax seed powder, oat powder, baking powder, and baking soda together in a large bowl.

Mash the bananas and the water together until you get a smooth liquid (you can do this using a blender if you have one). Mix the banana/water liquid into the dry ingredients. Add additional water gradually until the batter is the right consistency (should be a little runny).

Heat a griddle to 350F and grease with a little butter or coconut oil. Pour pancake sized dollops of batter onto the griddle. If you want to add blueberries, place several on each pancake. Allow them to cook for about 3 minutes. The pancakes ready to flip when the edges firm up and there are small bubbles rising through the batter.

Flip the pancakes and cook for another 3 minutes.


Delicious Pancakes

Perfect Breakfast Muffins

Perfect Breakfast Muffins

It was quite a process to create a recipe for perfect breakfast muffins. I had some pretty strict criteria: it had to be simple to make, easy to cleanup, gluten free, be nutrient dense and keep you full, no extra sugars, taste amazing, and be toddler approved. Could such a unicorn muffin exist???

In short: yes! I started with this basic recipe. After much experimentation, I give you my “Prefect Breakfast Muffins” recipe below. One of my favorite things about this recipe is that you can easily change out the “add-in” for variety. My personal favorite here is 1/2 cup of unsweetened coconut flakes and 3 TBSP of chia seeds. We also love 1 cup of wild blueberries and lemon zest. This is your chance to get creative, which is half the fun of cooking. Enjoy!


  • 2 C rolled oats
  • 2 extra large eggs (or 2 large eggs plus one egg white)
  • 2 bananas
  • 1 1/2 C FULL FAT plain Greek yogurt
  • 3 scoops Sunwarrior Classic Plus protein powder (side note: this brand is the BEST out there, and the classic plus powder is amazing for adding into baking recipes as a substitute for some of the flour)
  • 1.5 tsp baking powder
  • 0.5 tsp baking soda
  • 1 tsp vanilla
  • 1/2-1 C add-ins (like blueberries, cacao nibs or chocolate chips, flax seed, coconut flakes, etc)


Preheat the oven to 400F.

Combine all of the ingredients EXCEPT the add-ins in a blender (or food processor). Blend on high speed until the batter is smooth (about 1-2 minutes).

Add the add-in to the batter and pulse the blender to mix them in.

Grease a 12 muffin baking pan using coconut oil. Pour the batter into equal portions in each muffin cup.

Bake for 15 minutes. Allow to cool for 5 minutes before removing from the pan.