Tag Archives: waldens farms

Vanilla Cake with a Salted Caramel Frosting

IMG_20160314_221425.jpgLately I am really trying to experiment with different types of flours, mixing flours, different types of ingredients, and any other way I can think to change things up.

Tonight I decided to give plan ole All Purpose Flour a crack. I had tons of Vanilla protein, and had just got the Salted Caramel from Quest so I figured those to would make a good pairing.

So, lets get all our ingriedents together, and pre heat the oven to 350 degrees.

First lets start by adding all of our dry mix into a bowl.

28g Vanilla Protein

20g All Purpose Flour

7g Coconut Flour

4 Splenda Packets

1 Tsp Baking Powder

1/4 Tsp Baking Soda

1/4 Tsp Salt

Mix that all together well

Then Proceed to place wet ingredients in.

60g Plain Greek Yogurt

46g Egg Whites

61g Unsweetened Applesauce

25G 0 Cal Waldens Farm Pancake Syrup

1 1/2 Tsp Vanilla (you can just use 1 tsp, I just like vanilla a lot)

And a splash of water if needed to finish mixing.

Once batter has been mixed grab a 6in ramekin and spray it down with non stick spray and/or place parchment paper in it.

Place in the middle of your oven and let bake for roughly 20 minutes. The type of protein powder and size of container will affect cooking time. Just keep and eye on it and use the toothpick test to check if done.

Once cake is done, take out of oven and place on a cooling rack.

Well your cake is cooling its time to make up the frosting.

In a bowl place:

2 oz FF Cream Cheese

28g Salted Caramel Protein

30g Waldens Farm 0 cal Caramel Syrup

Mix it together well. Place in fridge until cake is cooled.

Once cake has been cooled, place on a plate and begin frosting your cake. You can adjust levels and cut in half if you only want the top portion of the cake covered.

Sprinkle Sea Salt over the top if you would like to round out the Salted Caramel feel.

Macros for the whole cake: 457 cals / 1.2f/47.5c/66.3p and 5.8g of fiber!



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Chocolate Chip Peanut Butter Cake


I promise I will start getting better pictures before I make my final creation. (There is a piece of cheesecake stuffed in the middle)

Ingredients: (Dry)

40g Peanut Butter Protein ( I used PES )

15g Coconut Flour

40g Oat flour ( Ground up oats)

6 Splenda Packets

12g Powdered Peanut Butter

1 Tsp Baking Powder

1/4 Tsp Baking Soda

8g Chocolate chips

Ingredients: (Wet)

46g Egg Whites

60g 0% Plain Greek Yogurt

62g Unsweetened Applesauce

40g 0 cal Pancake Syrup (Waldens Farms)

Preheat oven to 350 degrees.

In a bowl place all dry ingredients and mix well.

In a separate bowl place all wet ingredients and mix well.

Add wet mix to dry mix and combine. Use water to help finish mixing if needed.

Then since I used big chips I cut them into halfs and placed them in giving the batter one more mix.

I then placed parchment paper in a 6in ramekin and sprayed it down.

Place batter in ramekin and bake in the middle of the oven for 25-30 min. Use the toothpick test to check if done.

Once done, pop out and set on cooling rack until cool.

Macros for the cake : 535 cal / 10.7 fat / 65.3 c / 52.7 p

Notes* I had fat to kill so that is why this is slightly higher. If you want to bring it down, sub out coconut flour and oat flour for either self rising flour or whole wheat flour. Should bring down the fat a few grams. You could also bring the protein even higher if you made a frosting for this.




Quick and easy French Toast Sticks

Well, I was deciding what I wanted to have for breakfast and was really having a hard time. I usually have the same ole same ole consisting of some type of meat and egg with some veggies and cheese. Usually in a omelet with maybe some hash browns, or in a Sammy. Today I wanted to have something different. Recently I had cooked some bread loafs so I had some nice thick white bread sitting on my counter. First thought that came into my head was French toast. Yeah, that’s good but I have it all the time. Then I kept thinking on that idea. Now I did have to work so I couldn’t get all crazy inspirational but I thought about French toast sticks, and how long it had been since I had any. You may be asking, what the hell is the difference between French toast and French toast sticks? Not a damn thing other than you can eat one with your hands a hell of a lot easier! 😀 Plus it’s a change up so what’s not to love.


Now, I wont have macros to accompany this as whatever bread you use will probably have different macros then mine. I would recommend using a bread that has a bit of structure to it, but really any bread could work. Some of the Sarah Lee 45 cal bread would probably be your most macro friendly option.



First off slice your bread into pieces. I sliced it, then lay it down and cut into strips. Could be the long way, or you could make smaller short pieces. Falls down to personal preference. I got 10 pieces.

Next in a bowl, place 92g or 2 egg whites, 10g of Cinnamon Whey(could sub for any flavor), 1/2-1 tsp cinnamon, 1/2 tsp Baking powder, and 1/2-1 tsp vanilla extra. Whisk that together.(To make the job even easier, put it all into a shaker cup and give it a few shakes and pour into a bowl. The blender ball will do a great job breaking down the protein.)

Once mixed, spray a skillet with non stick spray and turn the heat to medium.

Once pan is hot, start dipping your French toast sticks into your batter and thoroughly coating them. Then place evenly in to pan.



Allow to cook until it starts to turn golden brown, then flip and cook for just a minute or two longer.

As soon as they are browned on each side, remove from your skillet and plate. I stacked mine high and just simply served with a dish of 0 cal pancake syrup.

This was a very simple, easy way to change up a quick breakfast, and put a spin on an old classic. I hope you enjoy!


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