Category Archives: Recipes

Cauli Muffins

I had bought some Cauliflower in hope to make some hash brown recipes but time got away from me and it started to go bad on me. I had to spring into action and make something with it quick. Didn’t have any direction with this or if it was even going to turn out, but it wasn’t that bad. I definitely plan to make these again and add to them.


Cheesy Jalapeño Muffins


98g Cheddar cheese

1-2 Jalapeno diced

840g Cauliflower

Seasonings of choice. I used Garlic, Onion, Salt, Pepper, Red Pepper

28g Panko Bread Crumbs

184g Egg whites


First either process or grate your cauliflower until it is fine almost like a fine rice.

Place in a bowl with all the rest of your ingredients and mix well. Taste as you go to adjust seasonings. I find with the cauliflower it needs more seasoning. *Note in making these again I plan to add more cheese to the mixture

Spray a muffin pan with non stick spray and place your ‘batter’ into each holder.

Once ‘batter’ is in each muffin tin I placed just a sprinkle of cheese and a few more diced up jalapeños on top cause I like it hot, and I thought it made it look fancy haha.

Bake at 350 for 25-30 min depending on how wet your mixture was.

Once done take out and plate. I ate soon after.

Macros per 1 muffin : 43 cal / .7 f / 5.3 c / 3.8 p


My contribution to National Peanut Butter Day

Peanut butter is near and dear to me. I usually have some kind of form daily, cause I ain’t got no type.

Well when I found out it was National Peanut butter day I knew I had to step up to the plate and accept the challenge. With a little help from a friend on the inpritation side of things I begin to go to work.

My end result? Fudge Espresso Donuts with a Peanut butter frosting, coffee dusting, and mini chocolate chips. Easily my best version yet. Check it out, and I hope you enjoy!



First preheat oven to 350 degrees.

In a bowl place 28g lite butter, and 14g Chocolate Chips(I used pb filled choc chips). Then pour 2-3 oz hot coffee over the butter and chips.(I used Alphamind coffee use BACHRONISTER to save 10%) . Begin mixing to help melt. Place in microwave 15-30 sec if needed.

Once done let sit for 5 min to slightly cool.

In a separate bowl place 1 whole egg and whisk. Then add to the coffee mixture.

Next place in 1.5 tsp vanilla, 4 oz low fat butter milk, 30g Vanilla Greek Yogurt. Mix well.

Now we will place in the dry ingredients one at a time mixing as you go. First 10g coco powder, then 75g All pourpuse flour, 45g Chocolate Protein(I used quest) 5 splenda packets, 1 tsp baking soda.


Mix everything well. Grab your muffin pan and spray with non stick spray. Place batter and put in the oven for 10 min. Use toothpick test to check if done.

Once done pull out and set on cooling rack. After 5-10min take out of pan and return to cooling rack.

Well donuts are cooling in a bowl place 6g PB2, 32g Peanut butter protein(I used PES), 34g favorite peanut butter ( I used Salted Caramel N&M) , 50g Syrup(WF 0Cal), then enough water to make it into a frosting consistency.

Use a spatula to cover each donut. Then put some coffee grounds in your hand and sprinkle over the top of each donut.

Finally place 7g mini chocolate chips evenly over your donuts.

Bam, done. I was able to get 10 donuts out of this recipe.

Macros for 1 donut : 110 cal / 3.8 f / 11 c / 9.5 p

Make sure to follow me on IG to stay up to date with everything! @the_flexible_baker


Peanut Butter Chocolate Chip Oat muffins


Back at it with more oats!!!!

Similar recipe to the most recent White Chocolate Cranberry Muffins with just a few changes. You can find the other recipe here. — Cran Recipe!

I wanted to do something featuring chocolate chips, cause lets me real…. Who doesn’t love chocolate chips. They make anything better. Cookies, pancakes, waffles, and yes even muffins. Then I struggled to decide what I wanted to pair with the chips….. I thought and thought, I thought so hard I even gave myself a thinking cramp ;). Anyway, I finally decided to match it with peanut butter. I mean who doesn’t love peanut butter and chocolate. Wait…… you don’t? I feel so sorry for you. Definitely head over to the cranberry recipe then. For those of you who are on my bus, stay with me here.


Alright, so to start –

Place 21g Lite butter in a bowl and melt it down. Let it sit for a minute to cool. Then add in 69g Egg whites, 1.5 tsp Vanilla, 40g Lite Brown Sugar, 4 oz almond milk, and 61g Unsweetend applesauce. Mix everything well.

Next place in 100g Old fashion oats, 45g Peanut butter protein, 1.5 tsp baking soda, 1/4 tsp salt, and 1/2 tsp cinnamon(just cause I am a fan, it is not needed). Incorporate everything well.

Place in the fridge for at least 15 min. Now I would start to pre heat my oven to 350 degrees, and spray down my muffin pan with non stick spray.

Once your batter has sat for a bit, pop It out and place into 8 muffin holders. You can make muffins bigger or smaller, just make sure to adjust macros.

Finally, I weighed out 22g 60% Bittersweet Chocolate chips (Ghirardelli) and chopped them into halfs. Then place chopped chips evenly throughout your muffins just slightly pushing them into your batter.

Once chips are placed, pop muffins into the oven for roughly 15 min. Use the toothpick test to check if done.

Pull out of the oven and place on a cooling rack. After about 10 min pop out of the muffin tin and place back on the rack to finish cooling.

Macros per 1 muffin : 125 cal / 3.2 f / 16.4 c / 7.1 p


I hope you enjoy them! So easy and quick to make! Make sure to follow me on IG to stay up to date with everything that is going on! @the_flexible_baker  !

White Chocolate Cranberry Oat Muffins

Snapchat-9185261582808318597I’m going to be honest. I eat oats literally everyday. Well… Prolly 5 times a week. Days off I usually get to make some pancakes for something delicious. Anyway, I enjoy using oat flour, and baking with oats but for some reason I never do it. Yesterday I changed that.


What I came up with I thought to be a perfect Sunday moring muffin to have with a fresh up of coffee, or maybe a late night indulgence with a nice glass of wine. Either way, I really enjoyed these. I think when I remake them, I will add in 1-2tbsp of melted butter into the mix. I might also sub in a whole egg for egg whites as fat is pretty low in this recipe.


Preheat your oven to 350 degrees.

In a bowl place in 69g or 1.5 egg whites, 1.5 tsp vanilla, 4 oz Almond Milk, 66g Unsweetened Applesauce. Mix everything well.

Then place in 51g Whey Protein(I used Cinnamon), 40g Brown Sugar(Splenda Version), 100g Whole Grain Oats, 1.5 tsp cinnamon, 1tsp baking soda, 1/4 tsp salt. Mix everything well.

Place in fridge for 15-30 min.

Spray muffin pan with non stick spray

Evenly place batter into 8 muffin svgs.

Weigh out 10g Dried Cranberrys and 14g White chocolate chips, or your preferred toppings. Evenly place in the tops of your muffins.

Bake at 350 for 12-15 min. Use a toothpick to check if done.

Remove from oven and place on a cooling rack for 10 min. After 10 min remove from pan and place on cooling rack to finish cooling.

Macros per 1 muffin: 119 cals / 1.8g fat / 17.6 c / 7.3 p

Super easy, one bowl creation for pretty low macros. These would make for a great pre workout treat, or reefed day carb filler! I hope you enjoy!


Make sure to follow me on IG to stay up to date with everything that is going on! @the_flexible_baker !



IMG_20160116_220509Decided I would throw up my latest Donut Recipe for Cinnamon Donuts with Hot Chocolate Frosting

First Preheat your oven to 350 degrees.

In a large bowl, place 100g AP Flour, 20g Cinnamon Whey, 30g Truvia or granulated sugar of choice, 1 tsp baking powder, 1 tsp cinnamon, 1/4 tsp nutmeg, 1/4 tsp salt. Mix together.

In a separate bowl melt 2tbsp(28g) lite butter. Let cool. Crack and egg in and whisk. Then add in 1 tsp vanilla and 4oz Low fat Buttermilk. Mix then add into dry ingredients. Combine everything well.

Grab you donut tray and spray well. Begin to place your batter evenly into each donut holder. This does make a good amount of batter and I have to fill all 6 holders to the brim. If you have 2 pans or 1 that can hold 12 this recipe could probably make 7 or 8 donuts.

Place batter in the middle of your oven for 8-12 min. Use toothpick to check if done. Take out and let sit for a few minutes. Then transfer to a cooling rack to finish cooling.

Now lets make the frosting.

In a bowl place 1 packet Swiss miss light hot chocolate, 20g Chocolate Whey, 2g truvia, 1/2 tsp vanilla, and enough water/milk to bring it to a frosting consistency.

Proceed to dunk each donut into the frosting then using a spatula evenly spread the remaining frosting over the donuts.

I recommend storing these in the fridge once you are don’t eating them, but when serving place in the microwave for 10-15 seconds.

Macros per 1 donut – 131 cals / 2.6 f / 19.8c / 8.7 p

Be sure to follow me on IG and tag me in your creations! @the_flexible_baker


Fudge Donuts!!!

IMG_20160112_112443At it again guys! More Donuts!



Pre heat oven to 350

Spray your donut pan

In a bowl place

80g Self Rising Flour

30g Chocolate Protein

10g Coco Powder

15g Semi sweet baking chocolate broken into small pieces

2 tsp Baking Powder(I forgot I didn’t use All Purpose flour and your don’t need this or salt is using Self Rising)

1/4 tsp Salt

8 packets Splenda or granulated sweetener of choice

Mix well,

In a spate bowl melt down 28g Lite butter then add it into the dry mix. Begin folding it in.

Add in 5oz low fat buttermilk , 1 1/2 tsp vanilla, and a whisked egg.

Mix everything together.

Place batter into your donut pan and place in oven for 10 min.

Use toothpick test to check if done.

Place on a cooling rack.


In a new bowl place 25g Chocolate Protein, 5g coco powder, 7g melted chocolate chips, 2 splenda packets, and enough water to mix it together. End result should be a frosting texture.

Next, take your donuts and dip them into the bowl covering the top. Repeat for all 6. Once they have been dipped, using a spatula spread remaining frosting over the donuts.


Place donuts on a plate and sprinkle with enough powdered sugar to cover them all. I used 2g.

Macros per donut: 139 cals / 3.9 f/ 17.9 c / 10.5 p


I hope you enjoy! Find me on IG @the_flexible_baker












Its peanut buttah jelly time! Doughnut Style!

Where ya at, where ya go, its peanut buttah jelly time, peanut buttah jelly time.


Ever since I can remember growing up a staple was PB&J. You just couldn’t beat it! So easy, so many different kinds of jellys and jams. Smooth peanut butter, crunchy peanut butter, it didn’t matter. Slap it inside some bread and I am happy. Good lord if only I was up on my peanut butter game back then like I am now. peanutbutterjelly_by_sheharzad_arshad-d7rsura

It had been quite some time since I had made some doughnuts, and I recently picked up some low fat buttermilk so I figured now was better time than any. 8517715def7e04f4b07fc8ecb830869a

Lets get started,

  1. Preheat oven to 350, spray donut pan with non stick cooking spray.
  2. In a bowl, place 12g Pb2, 16g Brown Sugar(I used splenda version), 10 splenda packets, 32g peanut butter protein(I used PES), 100g All Purpose flour, 1/4th tsp salt, 1 tsp baking powder. Mix everything well.
  3. In a separate bowl melt 28g Butter(I used Lite). Add into your dry mix and start mixing slowly.
  4. Add in 1 whole egg, 1 1/2 tsp vanilla, 5 oz low fat buttermilk. Continue to mix until well incorporated.
  5. Spoon mixture into your doughnut pan. Place in oven at 350 for 15min
  6. Use toothpick test to check in done. If it comes out clean you are done. Pull doughnuts out and place on a cooling rack.

Now, you can eat you doughnuts as is and the macros would be 131 cal/ 2.8 f / 19 c / 8p


or you could then add a frosting/drizzle. Since the fat is low, a real simple option would be to melt some chocolate chips then dip your donut in it. You could Also mix a scoop of protein with either water, syrup, or cream cheese and make a frosting.

I decided to make a peanut butter frosting using PB2 and maple syrup. I placed 18g of PB2 in a bowl with enough 0cal syrup to mix it. Just a splash of water to help thin it out just slighty. I then covered 2 donuts heavely with the mixture. I prolly could of made enough frosting for atleast 3 donuts. Then I added 10g of Strawberry jelly on the top to each donut. Last final touch for me was 15g Jif PB&J cereal to cover the outsides of the both donuts. IMG_20160110_181414

Final Macros for donuts w/out cereal: 171 cals / 3.9 f / 26 c / 12 p


These turned out so dang good! Best doughnuts I have made to date that is for sure.


Make sure to follow me on IG @the_flexible_baker