Healthy Pumpkin Muffins

These muffins are a great, healthy option for breakfast on a nice cool fall morning. I’m all about pumpkin in the fall! These can easily be baked and frozen so you can just pull them out of the freezer and defrost!


  • 10 Eggs
  • 1 cup coconut flour
  • 2 cup of pumpkin puree (not pumpkin pie filling, just pure pumpkin)
  • 1/2 cup coconut oil (melted)
  • 2 tsp baking soda
  • 1/2 cup honey
  • 2 tsp vanilla
  • 2-4 TBSP pumpkin pie spice


  1. Preheat your oven to 400 degrees.
  2. Mix all ingredients in large bowl
  3. Using a mixer or immersion blender, blend until smooth. If it’s too thick, you can add some coconut milk or water to thin, but don’t let it get runny at all.
  4. Put into greased muffin tins or you can use silicone/paper liners
  5. Bake for 14-18 minutes until lightly browned and toothpick inserted in the center comes out clean.
  6. For added healthy fat, you can serve with a spoonful of coconut oil on top which will melt nicely on a warm muffin (YUM!).

Protein Waffles!

I LOVE waffles and pancakes, but unfortunately I really have to watch my carb intake and make sure I eat high protein meals. That’s why these protein waffles are the perfect solution! I also love that my kids can get in their required protein intake with this all-in-one meal. Easy, nutritious and delicious!

Protein Waffles



  1. Preheat waffle iron and spray/mist with coconut or olive oil.
  2. Combine all ingredients in a large bowl and mix until smooth consistency
  3. Pour batter into waffle iron and cook for 2-3 minutes, depending on your waffle iron’s instructions
  4. Top with nut butter and/or fruit for added nutritional boost. Enjoy!


Pumpkin Pancakes Recipe

These Paleo Pumpkin Pancakes from are the perfect Autumn breakfast!
  1. 1/4 cup pumpkin puree
  2. 3 tbsp almond milk
  3. 1 tbsp honey
  4. 3 eggs
  5. 1 tbsp coconut oil, melted, plus additional for pan
  6. 1 tsp vanilla
  7. 1/4 cup coconut flour
  8. 1 tsp cinnamon
  9. Pinch of nutmeg
  10. 1/2 tsp salt
  11. 1/4 tsp baking soda
  1. In a large bowl, whisk together the dry ingredients – the coconut flour, cinnamon, nutmeg, salt, and baking soda. Then in a separate bowl, whisk together the wet ingredients – the pumpkin puree, almond milk, honey, eggs, oil, and vanilla. Add the dry ingredients to the wet ingredients. Stir together until just combined.
  2. Heat a griddle or non-stick skillet to medium heat. Coat pan with coconut oil. Pour about 1/4 cup of batter onto the skillet. Cook for 2-4 minutes until the bottom is cooked through, and then flip. Cook for another 2-4 minutes until lightly browned. Repeat with remaining batter. Serve warm and enjoy!
  1. Servings: 7 small pancakes
  2. Difficulty: Medium

Simple Paleo Breakfast Egg Muffins

These breakfast muffins are a great, simple breakfast to have on hand for busy mornings. They’re tasty, kid-friendly and packed with protein and veggies. The perfect way to start your day!
  • 9 large eggs
  • 8 ounces chopped chicken or turkey sausage
  • 1 red, green, or yellow pepper
  • ½ cup frozen spinach or kale, chopped
  • ¼ teaspoon pepper
  1. Preheat oven to 350 degrees, coat your muffin tin with coconut oil or use silicone muffin liners for easy clean up. Set aside.
  2. Brown the chicken or turkey sausage in a medium-sized pan over medium-heat. Chop into small pieces.
  3. In a large mixing bowl, whisk the eggs and then add in the chopped sausage, peppers, spinach and pepper. Pour the batter into the muffin tins, filling ¾ of the way. Bake for 20-25 minutes.
  4. Allow to cool for 5 minutes, use a knife to loosen from the sides.

These can be frozen and reheated for quick breakfasts on the go in the morning.

Paleo Banana Carrot Breakfast Muffins from

These Paleo banana carrot breakfast muffins from are delicious! They are also a great way to sneak veggies into your kids’ diet without a fight!

Dry Ingredients:
    • 1 1/4 cup almond flour
    • 1/2 tsp baking soda
    • 1/2 tsp baking powder
    • 1/2 tsp salt
    • 1 tbs cinnamon
    • 1/2 tsp allspice
Wet Ingredients:
    • 3 eggs – whisked
    • 2 bananas – mashed
    • 1/2 cup almond butter
    • 1/3 cup raw honey
    • 1/4 cup coconut oil
    • 1 tsp vanilla extract
Fold In:
    • 1 cup grated carrot
    • 1/2 cup chopped walnuts, pecans or raisins
  • Makes 12-14 muffins


  1. Preheat oven to 350º F
  2. In a large mixing bowl, combine all the dry ingredients above
  3. In a separate medium bowl, mix together all wet ingredients above
  4. Pour the wet ingredients into the dry ingredients bowl and mix well
  5. Next fold grated carrots and the walnuts, pecans or raisins into the batter
  6. Pour batter into lined muffin tin molds (use paper or silicone cup liners) Fill each cup about two-thirds full
  7. Bake 22-25 minutes, or until an inserted toothpick comes out clean
  8. Cool and enjoy!

Mom Was Right!

The report is due in two hours. Or perhaps you’re in the middle of a mid-term exam. Or you’re making sales calls. Suddenly, bam! Around 10:30 a.m. you hit a wall. All you want to do is look out the window.

Hmmm…what did you eat for breakfast?

I hate to say, “I told you so,” so I’ll turn to Mom, who has said it countless times: Breakfast is the most important meal of the day. It’s the meal that’s designed to supply a third of the macro and micro nutrients your body needs to run without a hitch.

So what are you eating each morning to do all these things? A cup of coffee gulped down on the go? A cup of sugary yogurt and a muffin eaten at your desk? Nothing at all?

Your body deserves so much better than that. And so do you!

When you eat a good breakfast, your day goes smoothly. No growling stomachs, low blood sugar shakiness, or wandering attention to keep you from nailing those big goals you’ve made for yourself.

What Breakfast is Right for You?

One of the best—and most fun—ways to find out which foods serve YOU most powerfully is something called the Breakfast Experiment. For one week, eat a different breakfast each day. Record in a notebook what you ate, how you felt immediately after the meal, and how you felt again two hours later.

  • Day one: Scrambled eggs or tofu
  • Day two: Bean soup or a bean salad
  • Day three: Oatmeal
  • Day four: Boxed breakfast cereal
  • Day five: Muffin and coffee
  • Day six: Fresh fruit
  • Day seven: Fresh vegetables

Feel free to repeat the experiment for another seven days with different foods each morning. Which breakfasts made you feel energized? Which ones didn’t? After the experiment, try adding in more of the foods that made you feel great!