Feel better? Good, because no one should ever feel bad about wanting to enjoy food. But sometimes we have to be strategic about how we create our favorite snacks.

Cookies and peanut butter cups? Yeah, we’ve got healthy variations for those that taste just like the real thing.

Rice Krispie treats? Now that was a new challenge, but a fan favorite because it’s a simple recipe that can serve as a quick meal or snack. Enter peanut butter protein rice krispies treats. We tested on kids and adults and the feedback was unanimous: healthy dessert is now served…with an extra boost of protein.

Why it’s a Healthy Recipe

Here’s exactly how we made the classic sweet into a healthy treat.

We traded the rice cereal to organic brown rice cereal. This may not seem like a big switch, but check out the ingredient list on both and you’ll see fewer ingredients and less processed additives.

We replaced the butter with peanut butter. Any nut or seed butter would work just as well, if you have a peanut allergy.

Popular marshmallow brands are usually made of artificial flavors, blue 1 dye (why?) and other filers. In this recipe, there’s honey and brown rice syrup. That’s it. Yes, it’s still sugar, but quantities have been cut to what you need, instead of packing on excess calories for no reason.

Even better? We added protein, so you’ll satisfy your sweet tooth and hunger pains. And, of course, it’s great for building muscle too.

Ingredients

Cook time: 15 minutes, plus 30 minutes in the freezer

Yields: 16 squares

• 2 ½ cups brown rice cereal
• ½ cup all-natural creamy peanut butter
• ¼ cup organic brown rice syrup
• ¼ cup raw, unfiltered honey
• 1 tsp. pure vanilla extract
• 2 scoops vanilla protein powder*
• 2 tbsp. coconut oil, unrefined, cold-pressed
• 1 tbsp. cocoa (cacao) powder
• ¼ c dark chocolate chips**, stevia-sweetened if possible 

*We used BueBonnet 100% natural, artificial flavor and preservative-free whey protein isolate derived from grass-fed cows, vanilla flavor.

**We used Lily’s Stevia-sweetened dark chocolate chips you can find at most health food stores or Amazon.  

Directions

1. Grease an 8×8 Pyrex or baking pan with coconut oil. Coconut oil spray would be even easier. Just stick with a sweet or flavorless oil.
2. In a medium saucepan over medium-low heat, add the peanut butter, brown rice syrup, honey and vanilla. Stir until smooth, about 3 minutes.
3. Remove the mixture from the heat and stir in one scoop (33g) protein powder and the rice cereal. The mixture should be soft, but not runny. If it’s too hard too stir with a spoon, add a little more honey to mix.
4. Add the rice crispy mix to the Pyrex. Spread and press into pan to make it as compact as possible.
5. In the same saucepan (it’s OK if there’s peanut butter residue—there are worse things to worry about in life), add the coconut oil, cocoa powder and chocolate chips. Stir until smooth. Remove from heat, add the other scoop of protein powder, and stir.
6. Top the rice crispy with the protein chocolate topping. Spread it all over to reach the corners.
7. Freeze for 30 minutes. Then cut into 16 squares. (Try not to eat the whole thing at once.)

Nutritional Information & Macros

Dietary Information: Gluten free

Macros per serving (1 square)

• 138 calories
• 6g fat
• 15g carbs
• 6g protein

READ MORE:

Peanut Butter Banana Protein Overnight Oats

PB&J Protein Snack Balls

High Protein Sweet Potato Chili

The post Peanut Butter Protein Rice Krispies Treats appeared first on Born Fitness.

If you’re like most people, a good meal plan feels like an essential component of your healthy diet equation. That is, until it’s 7 am and you’re scrambling around with no idea what to make for breakfast.

While missing breakfast is not a sure fire way to kill your plan, for most people, messing up the first meal is the first domino that leads to a day of frustrated eating. What good is a plan if it’s not realistic to follow?

Let’s change that.

You know that “life happens.” Most of us don’t have enough time in the morning to make healthy and satisfying breakfasts, so we usually reach for a processed bar, toast or nothing at all.

Having an easy to grab-and-go breakfast means you don’t have to rely on willpower, don’t have to rush to find something to eat, and maybe most importantly, you won’t sweat starting your day in a frustrating way.

This easy eggs recipe, created by Born Fitness meal prep specialist Liv Langdon, founder of Liv Out Loud, offers two very good reasons to dig in: it tastes awesome and you don’t have to make it in the morning. Prep these at any time, and you can eat them cold or pop them in the microwave and they’re good to go.

This small adjust provides a simpler equation for better results: Little prep + protein-packed + added vegetables = a convenient breakfast anyone can enjoy.

Ingredients

• 2c chopped spinach
• 1/3c sweet onion, thinly sliced
• 1/2c chopped Portobello mushrooms
• 2 slices uncured, nitrate-free turkey bacon, diced
• 1 ½ cup 100% liquid egg whites
• 3 whole eggs
• ¼ tsp ground black pepper
• ¼ tsp Himalayan sea salt
• ¼ tsp ground garlic powder
• 1/3 c shaved, grated Parmesan Reggiano cheese

Directions

1. Preheat oven to 350 degrees.
2. Line muffin pans with 12 baking [muffin] cups. Spray cups with a non-stick—preferably olive or coconut oil—spray.
3. In a mixing bowl, beat the eggs and egg whites. In a separate, larger bowl, combine the remainder of the ingredients except for the Parmesan. Spoon the “batter” into each muffin cup until it’s ¾ of the way full. The muffins puff up a little when they’re cooking. Also, try to make sure to spoon an equal representation of all ingredients in each muffin (because it’s only fair). Sprinkle ½ tbsp. of the Parmesan shavings on top of each one.
4. Bake for 25-30 minutes or until fully cooked and the Parmesan has slightly browned on top.
5. Remove from oven and let cool slightly for 5 to 10 minutes. Enjoy warm, or pack a few in Tupperware containers for an easy, grab-and-go breakfast bite.
6. Makes 12 muffin bites and can last up to one week in an airtight container in the fridge.

Nutritional Information & Macros

Dietary Information Low-carb, Gluten-free, Paleo (depending on the individual restrictions and the type of turkey bacon), Nut-free

**If you want dairy-free, simply remove the cheese.

Macros per serving (1 muffin)

51.9 calories

2.14g fat

0.95g carbs

6.92g protein

Total breakdown for 12 servings

eggs: 210 calories, 15g fat, 0g carbs, 18g protein

egg whites: 189 calories, 0.6g fat, 2.6g carbs, 39g protein

spinach: 14 calories, 0.2g fat, 2g carbs, 1.6g protein

mushrooms: 20 calories, 0g fat, 3g carbs, 3g protein

onion: 15 calories, 0g fat, 3g carbs, 0g protein

turkey bacon: 70 calories, 3g fat, 0g carbs, 12g protein

parmesan: 105 calories, 6.85g fat, 0.85g carbs, 9.45g protein

total: 623 calories, 25.65g fat, 11.45g carbs, 83.05g protein

READ MORE: 

How Many Eggs are Safe to Eat?

Peanut Butter Banana Protein Overnight Oats

High Protein Sweet Potato Chili

Adam Bornstein

Adam Bornstein is a New York Times bestselling author and the author of You Can’t Screw This Up. He is the founder of Born Fitness, and the co-founder of Arnold’s Pump Club (with Arnold Schwarzenegger) and Pen Name Consulting. An award-winning writer and editor, Bornstein was previously the Chief Nutrition Officer for Ladder, the Fitness and Nutrition editor for Men’s Health, Editorial Director at LIVESTRONG.com, and a columnist for SHAPE, Men’s Fitness, and Muscle & Fitness. He’s also a nutrition and fitness advisor for LeBron James, Cindy Crawford, Lindsey Vonn, and Arnold Schwarzenegger. According to The Huffington Post, Bornstein is “one of the most inspiring sources in all of health and fitness.” His work has been featured in dozens of publications, including The New York Times, Fast Company, ESPN, and GQ, and he’s appeared on Good Morning America, The Today Show, and E! News.

The post Reinventing Healthy Breakfast: Eggs-on-the-Go appeared first on Born Fitness.

Born Fitness Recipes: Salmon Burgers

Fitness goal: Muscle gain, fat loss, general nutrition

Allergies: soy (from soy sauce), eggs

Paleo friendly: Yes, unless you decide to add the bun.

How to make it vegetarian friendly: If you’re a vegetarian that eats fish, you’re fine. If not, substitute salmon for a mix of 1/2 pound mushrooms, 1 can of lentils, and 1 large onion. Follow the same instructions below.

Prep time: 12 minutes

Cook time: 15 minutes

Ingredients

• 1 pound skinless salmon fillet, cut into chunks
• 2 large eggs
• 2 cloves garlic, chopped
• 2 teaspoons reduced-sodium soy sauce
• 1/2 teaspoon dark sesame oil
• 2 scallions, chopped
• 4 tablespoons pickled ginger
• 2 tablespoons toasted sesame seeds
• lettuce wraps or buns of choice

How to make it

1. In a food processor, combine the salmon, egg, garlic, soy sauce, oil, scallions, and 2 tablespoons of the ginger. Pulse until coarsely chopped.
2. Form into 4 equal (3” diameter) patties. Sprinkle the tops with sesame seeds.
3. Coat a large nonstick skillet with cooking spray and heat over medium heat.
4. Put the patties, sesame seed side down, in the pan. Cook for 5 minutes. Flip and cook for 5 minutes longer, or until done.
5. Use the lettuce wraps as the base or just grab some good old fashioned buns (because bread is delicious). Add the remaining 2 tablespoons ginger to garnish.

Adam Bornstein

Adam Bornstein is a New York Times bestselling author and the author of You Can’t Screw This Up. He is the founder of Born Fitness, and the co-founder of Arnold’s Pump Club (with Arnold Schwarzenegger) and Pen Name Consulting. An award-winning writer and editor, Bornstein was previously the Chief Nutrition Officer for Ladder, the Fitness and Nutrition editor for Men’s Health, Editorial Director at LIVESTRONG.com, and a columnist for SHAPE, Men’s Fitness, and Muscle & Fitness. He’s also a nutrition and fitness advisor for LeBron James, Cindy Crawford, Lindsey Vonn, and Arnold Schwarzenegger. According to The Huffington Post, Bornstein is “one of the most inspiring sources in all of health and fitness.” His work has been featured in dozens of publications, including The New York Times, Fast Company, ESPN, and GQ, and he’s appeared on Good Morning America, The Today Show, and E! News.

The post Salmon Burgers appeared first on Born Fitness.