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Spinach Fritata with added protein


  • 9 large eggs
  • 2 Tbsp milk
  • 1/3 cup grated Parmesan cheese (about 1 ounce, 30 g)
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground pepper
  • 2 Tbsp extra virgin olive oil
  • 1 medium onion, chopped (about 1 cup)
  • 1 large clove garlic, minced
  • Sun-dried tomatoes, about 2 Tbsp chopped (optional)
  • 8 oz (225 g) fresh spinach (or more), chopped (can use baby spinach)
  • 2 oz (56 g) goat cheese

Cooking Time

  • 20 minutes


1 Whisk together eggs, milk, Parm, salt, pepper: In a mixing bowl, whisk together eggs, milk, and Parmesan cheese. Stir in the salt and pepper. Set aside.

2 Sauté onions, garlic: Heat olive olive oil in an oven-proof, stick-free skillet on medium heat. Add the onions and sauté until translucent, about 4-5 minutes. Add the garlic and sun-dried tomatoes (if using) and cook a minute more.

3 Add the chopped spinach, a handful at a time, use tongs to mix with the onions. As the fresh spinach begins to wilt and there is more room in the pan, add more of the fresh chopped spinach to the pan.

4 Add the egg mixture: Once the spinach has wilted, spread the mixture out evenly on bottom of the pan. Pour the egg Parmesan mixture over the spinach and onions.

Use a spatula to lift up the spinach mixture along the sides of the pan to let egg mixture flow underneath.

5 Sprinkle bits of goat cheese over the top of the frittata mixture.

6 Lower heat, cover and cook: Lower the heat to low and cover the pan. Let cook on the stovetop 10 to 13 minutes, until all but the center of the frittata is set. (You may need to check a few times, to see how well the frittata is setting.) The center should still be wiggly. Pre-heat the broiler.

7 Finish under the broiler: Set the oven rack in the top third of the oven. Broil for 3 to 4 minutes until the top is golden. Remove from oven with oven mitts and let cool for several minutes.

Salmon with Avacado


  • 4 salmon fillets
  • 2 avocados
  • ¼ red onion
  • 1 lime, juiced
  • 1 teaspoon paprika
  • 1 teaspoon pepper
  • 2 teaspoon salt
  • 2 tablespoon olive oil
  • Cilantro

Cooking Time

  • 35 minutes


  1. In a large bowl, mix oil, salt, pepper, and paprika. Coat the salmon fillets with the marinade and refrigerate for 30 minutes.
  2. Grill the salmon on an 11 inch (28 cm) griddle pan on high heat for two minutes on each side.
  3. In a separate bowl, lightly toss avocados, ¼ red onion, the juice from one lime, 1 tablespoon olive oil, and salt to taste.
  4. Spoon avocado salsa on top of the cooked salmon. Top with finely cut cilantro.

Protein Pancakes


  • 1 cup of oats
  • 1 banana
  • 2 eggs
  • 1/2 cup of egg whites
  • 4 teaspoons baking powder
  • pinch of salt
  • pinch of cinnamon
  • 1-2 scoops of PBN Whey Protein
  • 2 tablespoons flax meal

Cooking time

  • 5/10 minutes


1. Run everything through the blender on medium low speed until well mixed.

2. Heat a non-stick griddle to medium high heat. Add batter in small circles, about 1/4 cup per pancake.

3. When the edges start to look dry (2/3 mins) flip and cook another 1 to 2 minutes on the other side.

4. Top with anything you like and enjoy.

Over Night Oats


  • 1/2 cup old fashioned oats (not instant)
  • 1/2 –3/4 cup unsweetened vanilla almond milk or water
  • 1 – 2 Tablespoons PBN Whey Protein powder
  • 1/2 Tablespoon chia seeds
  • 1/2 teaspoon vanilla extract
  • 1/4 teaspoon cinnamon
  • toppings: berries, sliced almonds, almond butter (for topping)

Cooking time

  • 5 minutes


  1. Combine all ingredients except the toppings in a small container, seal with a lid and place in the fridge overnight.
  2. Bring out of the fridge in the morning and stir. You’ll notice that the PBN whey protein powder, oats and chia seeds soak up a lot of the liquid so you may want to add a little more almond milk or water before serving.
  3. Top with toppings of your choice and enjoy.

Sweet Potato Protein Brownie

Cooking Time

  • 90 minutes


  • 175g sweet potato
  • 1 egg
  • 1 egg white
  • 2 tbsp. Cacao Powder
  • 75g Peanut or Almond Butter
  • 2 tbsp. (30g) honey
  • 80g Greek yoghurt
  • 60g whole wheat flour
  • 3 scoops PBN Whey Chocolate Protein
  • 1 tsp. baking powder
  • Handful dark chocolate chips (optional)


1. First, pierce your sweet potato several times with a fork, then bake for 40 minutes at 180°C until soft. Allow to cool then peel the potato.

2. Once cooled, place the sweet potato, egg, egg white, peanut butter, honey, Greek yoghurt and milk into a food processor or blender, and process until no lumps remain. Pour the mixture into a large bowl. In a separate bowl, combine the flour, whey and baking powder. Add the dry mixture to the wet mixture and carefully fold the mixture, without overworking.

3. Now stir in the chocolate chips, then pour the mixture into a lined deep square baking tray.

4. Bake at 180°C for 20-22 minutes.

5. Allow the brownies to cool for around 30 minutes, then cut into squares and enjoy!

Protein Cookies

Cooking Time

  • 25 minutes


  • 1/2 cup peanut butter
  • 1/4 cup brown sugar
  • 1/4 teaspoon salt
  • 1 large egg
  • 1 large egg white
  • 1/2 teaspoon pure vanilla extract
  • 1/4 teaspoon baking soda
  • 1 1/2 scoops PBN Vanilla Whey Protein powder — (36 grams)
  • 2 tablespoons coconut flour
  • 3 tablespoons mini chocolate chips


  1. Place a rack in the center of your oven and preheat the oven 350 degrees F. Line a baking sheet with parchment paper.
  2. In a medium bowl, combine the peanut butter, sugar, salt, egg, egg white, and vanilla extract. Mix briskly until ingredients are well blended. Sprinkle the baking soda over the top. With a rubber spatula, work in the protein powder and coconut flour until well combined. The will seem very dry first but will continue to come together as you stir and push. Fold in chocolate chips.
  3. At this point, judge your dough, as the amount of moisture may vary based on the brand of protein powder and nut butter you use. It should be slightly sticky but not a total mushy mess. If you need a firmer dough, add a bit more protein powder. For a looser dough, sprinkle the batter with a bit of milk (or almond milk) and with a spatula, fold it in until the dough comes together.
  4. With a small cookie scoop or spoon, portion the cookie dough by tablespoonfuls and drop onto your prepared baking sheet (you will have 12 to 14 cookies total). With your fingers, gently flatten the tops of the cookies, as they will not spread but will puff up during baking. Bake for 5 to 6 minutes, until the edges are barely golden brown and dry to the touch but the middles seem fairly doughy. Do not overbake! Place the cookie sheet on a wire rack and allow the cookies to cool on the baking sheet for 3 minutes before transferring them directly to the wire rack to finish cooling.