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Chocolate Protein Pudding for Teen Athletes {Recipe + Review}

Chocolate protein pudding made with eggs and goat whey – a simple snack or breakfast for teen athletes!

My oldest son has always been active. I felt his first kicks when I was eleven weeks pregnant. From the day he was born he was up and ready for action at 6:00 am. And when he was three years old, he would come down the stairs bright and early and shout, “Where’s my breakfast?!”

It was a very busy and very cute season. We decided to channel some of his high energy into sports. At four years old he played both soccer and t-ball (he loved every minute of it).

As my son got older, he chose to continue with soccer.

Now, in high school, he still loves playing soccer (year-round!). But one thing has definitely changed – his appetite and nutrition needs!

Protein pudding made with Naked Nutrition goat whey.

How Much Protein Does A Teenager Need?

Nourishment from real, whole food is important at all ages. But during the teenage years the need for protein goes up. This is especially true for serious athletes.

In the early teen years, aiming for 50-70 grams of protein daily is sufficient. But as kids get older and want to put on muscle, their needs can go up to 100 grams (or more) daily.

The key to assessing your teen’s protein needs is figuring out his or her goals. Does he want to put on muscle to become stronger and faster? Then he needs to combine an increase in protein with an increase in muscle-building activity.

Simply increasing protein will not equate to more muscle. In fact, more protein plus a sedentary lifestyle may lead to increased fat stores.

Protein and movement go hand-in-hand for athletic performance.

Chocolate protein pudding for teen athletes

Protein for Teen Athletes

There are many great sources of protein. These include:

  • Meat: chicken, beef, lamb, turkey, pork, etc.
  • Seafood
  • Dairy: milk, yogurt, cheese, etc.
  • Eggs
  • Nuts and seeds (note that these are better sources of fat than protein)

The tricky part is having quality sources of protein on hand for quick snacks and meals.

Which is why protein powders come in handy. You can add them to just about anything to increase the protein content.

Naked Nutrition Goat Whey Protein

My entire family has been using collagen for many years. But we recently tried goat whey protein from Naked Nutrition.

Many protein powders come from cow dairy. That really limits options for a teen with a dairy allergy!

So, my son was very excited to find goat whey protein. He loves the vanilla flavor added to goat yogurt, oat cups, and smoothies.

Chocolate protein pudding for teen athletes

Protein Powder for Teen Athletes

It is important to be choosy when it comes to protein powders. They are not all created equal. My family loves the goat whey protein because it comes from small-herd, pasture-raised goats in WI.

Not only do the ingredients meet high standards, but the nutrition is great too! One serving of Naked Goat Protein contains 23 grams of animal protein! This makes it an excellent source of protein for teen athletes that doesn’t require extra work.

Protein Snacks for Teens

After working hard at soccer practice or a game, my son is HUNGRY. And he knows that loading up on protein will help him feel full and meet his fitness goals. So he likes to add Naked Nutrition Goat Whey Protein to yogurt or dairy-free milk. I even add it to muffins and oatmeal sometimes.

Some other simple snacks for teen athletes include:

Chocolate protein pudding for teen athletes

Creamy Chocolate Protein Pudding Recipe

There are many options for healthy snacks. But one of my son’s absolute favorite snacks is protein pudding. With allergies to both dairy and nuts it’s hard to find easy options with complete protein for my son. But protein pudding meets his needs perfectly!

This simple pudding combines multiple sources of protein for a delicious, prep-ahead treat. It includes:

  • Eggs
  • Sunbutter (or nut butter if you tolerate it)
  • Naked Nutrition Goat Whey Protein
  • Milk (whatever milk you tolerate)

You can make the pudding a day or two in advance and keep it in the fridge. Dish up a serving whenever you need it, or take it on the go.

Print

Chocolate Protein Pudding (with goat whey and eggs)

Prep Time 10 minutes
Servings 4

Ingredients

  • 6 hard-boiled eggs, peeled these can be cold or warm
  • 1/2 cup milk of choice
  • 3 Tbsp. sunbutter or nut butter
  • 1/2 cup organic cocoa powder
  • 1/4 tsp. unrefined sea salt
  • 3 scoops Naked Nutrition vanilla goat whey
  • 3 Tbsp. maple syrup or honey

Instructions

  1. Combine all of the ingredients in a high powered blender.

  2. Blend until smooth.

  3. Serve immediately or chill and serve cold.

  4. Store in a sealed container in the refrigerator for up to 5 days.

Recipe Notes

Protein:

6 eggs = 36 grams

3 scoops goat whey = 34.5 grams

3 Tbsp. sunbutter = 10.5 grams

Milk ~ 4 grams

Total = 85 grams/4 servings = 21.25 grams of protein per serving.

Using 4 scoops of whey protein would equate to 24 grams of protein per serving.

Chocolate protein pudding for teen athletes

How to Incorporate Protein Pudding for Teens

Thanks to the nutritional boost from Naked Goat Whey, a serving of protein pudding contains up to 24 grams of protein (depending on what milk you use and how much protein powder you add). That’s enough for a meal!

Protein pudding is great plain. But there are other ways to serve it as well.

  • Mixed into goat yogurt
  • Used as “frosting” on a muffin
  • Topped with sliced bananas
  • Used as a dip for pretzels or apple slices

I tend to serve protein pudding for breakfast alongside energy balls. It keeps all of my kids full and fueled for hours! Plus it’s all ready to go when they get up in the morning. It’s pretty much a weekly staple in my house.

Benefits of Whey Protein

In addition to boosting protein intake, Naked Nutrition Goat Whey contains Vitamin A, medium chain fatty acids, and triglycerides that all help with healthy skin. Teenagers can always use help in this area!

And for those that struggle to break down lactose from cow’s dairy, goat whey is a great alternative that is easier on the gut.

goat whey protein is a great option for boosting protein for teen athletes. And this delicious chocolate protein pudding is our favorite way to incorporate it.

Have you tried goat whey? What is your favorite way to use it?

Chocolate protein pudding for teen athletes

Easy Freshly Milled Wheat Sourdough Bread Recipe and Tutorial

If you’ve been searching for an easy way to make freshly milled wheat sourdough bread, your search is over! No weighing. No strange ingredients. Ready by dinnertime. But all the benefits of fresh grains and fermentation. Problem solved!

Easy Freshly Milled Wheat Sourdough Bread

I can still remember the day I watched Sue Becker’s video “Only Real Bread: Staff of Life.” It was the summer of 2023. God led me to this video after a fellow NTP had posted a link about an unrelated topic on her podcast. When I checked out the podcast, I also happened to see her interview with Sue Becker. As I listened to Sue talk about the Biblical significance of wheat and the numerous health benefits, something inside me stirred. Despite my hesitation, I knew we had to try it.

You see, my family had been gluten-free for over ten years. I had been gluten-free for at least fifteen years myself due to hypothyroidism. So taking this leap back to wheat was a big (actually huge) step. But I felt the Holy Spirit nudge. And when God says go, you listen!

Benefits of Freshly Milled Wheat Sourdough Bread

I ordered some wheat berries. I found a recipe. And I used my Vitamix dry blender to make flour (not the finest grind, but it got the job done). My first loaves of freshly milled wheat bread were not fancy by any means. But they tasted great (especially after ten years of gluten-free bread!).

Thankfully God blessed my family for following His leading. We didn’t have any negative reactions to the wheat. In fact, quite the opposite. We have only seen health improvements.

Sometimes we joke and say, “It must be the bread.” For example, my husband has always struggled with seasonal allergies. But over the past year he noticed they were significantly less severe.

Once I was convinced there were no reactions and that I was committed to milling my own grains, we bought a grain mill. And I’ve never looked back.

Easy Freshly Milled Wheat Sourdough Bread

Baking With Freshly Milled Grains

As someone that has always enjoyed baking (just browse my recipes…most of them are baked goods), my world had just expanded immensely. I wanted to experiment with everything!

Cookies, pancakes, muffins, yeast bread, cinnamon rolls, cakes (THIS is our favorite),…the possibilities were endless! And my family loved every second of it.

But it wasn’t until about a year after switching to freshly milled grains that I got serious about baking sourdough bread.

I already had a mature sourdough starter. So I jumped right in!

Can You Make Sourdough Bread With Freshly Milled Grains

My first loaves were either rock hard or flat as pancakes. I didn’t realize it would be so much different to make sourdough bread with freshly milled grains than with all purpose flour. But it makes sense. AP flour is mostly starch, whereas freshly milled wheat has all the fiber as well.

I made a few decent loaves by doing half freshly milled wheat and half AP flour. But I wanted the real deal. It had to be possible…in spite of what my experiment after experiment was proving.

So I read tons of recipes, watched tons of videos, and my experiments continued.

Easy Sourdough Bread With Whole Wheat

I’ll spare you the details of my failures. There were a lot. But the good thing about these failures is that they still tasted good enough to eat. So nothing went to waste.

My goal was to create a loaf that tastes good, looks good, and is not complicated. No added ingredients. No weighing everything exactly. Just a simple, nourishing bread.

After a year of trial and error I’ve created a really good loaf of freshly milled wheat sourdough bread that meets all of my requirements. Of course that means my family wants me to make several loaves a week. The other day my oldest told me that I’ve ruined her…now no other bread even comes close to comparing. Not even regular freshly milled wheat bread. Not sure if that’s a good or bad problem to have.

Easy Freshly Milled Wheat Sourdough Bread

Freshly Milled Wheat Sourdough Bread Recipe

Once you get the hang of the recipe, you’ll see how making sourdough bread can easily fit into your day. Whether you are home on a weekday or you want to do some baking on the weekend, it only takes a few minutes to get the bread started. Then you do a quick stretch and fold every thirty minutes (give or take, it doesn’t have to be exact) for a few hours. Rest, shape, and bake. That’s it.

Print

Freshly Milled Wheat Sourdough Bread

Servings 1 loaf

Ingredients

  • 1/2 cup fed and active sourdough starter
  • 1 1/4 cup lukewarm water
  • 3 1/4 - 3 2/3 cup freshly milled hard red and/or hard white wheat flour may need up to 3 2/3 cup, depending on the variety of wheat; hard white tends to need more flour
  • 1 1/2 tsp. unrefined sea salt may use up to 2 tsp. if you like it salty

Instructions

  1. In a large bowl combine the water and starter. Mix.

  2. Add the flour and salt. Mix until a shaggy dough forms (no dry flour left).

  3. Cover and let rest for 30 minutes.

  4. Stretch and fold and gently knead. Cover and let rest 30 minutes.

  5. Repeat this process until you have completed 8 stretch and folds (approximately 4 hours).

  6. Cover and let rise 1-2 hours, until about doubled in size.

  7. Lightly flour surface. Gently remove the dough from the bowl and shape into a ball, pulling toards you to create surface tension (see video). Don't overwork the dough.

  8. Place in a floured banneton basket or tea towel-lined collander upside down (top of dough goes in first). Seal bottom of the dough so there are no holes.

  9. Cover and place in the refrigerator to ferment for 1-3 hours.

  10. 30 minutes before baking place a Dutch oven in the oven at 450 degrees F to preheat.

  11. Gently flip dough onto parchment paper or a bread sling. Score if desired.

  12. Place dough (on the parchment or slng) into the hot Dutch oven. Cover and bake for 30 minutes.

  13. Reduce heat to 425 degrees F and remove the lid from the Dutch oven. Continue baking for 20 minutes, or until desired darkness and crust.

  14. Remove the bread from the Dutch oven and allow to cool on a cooling rack. Cook completely before slicing.

  15. Store cooled bread in a sealed bread bag or bread box.

Recipe Notes

  • Using all hard red wheat will give a darker, stronger tasting bread. It will require less flour (about 3 1/4 - 3 1/3 cups).
  • Using all hard white wheat will give a lighter bread. It will require more flour (about 3 1/2 - 3 2/3 cups).
  • You can use a combination of hard red and hard white. Other varieties of wheat may require different amounts of flour.
  • This makes one boule-style loaf.
  • You can bake the bread in a loaf pan as well. Let it rise in the fridge in the loaf pan and bake in a preheated oven.

How to Make Sourdough Bread Without Weighing Ingredients

Every time I read a new sourdough bread recipe I gained a bit more insight. But it wasn’t until I watched others making bread that I really got the hang of it.

I must admit, many videos were over my head talking about autolyse, hydration and grams. I just wanted a recipe that I could quickly and easily follow. So I created what I’ve been searching for.

Here is my super simple freshly milled wheat sourdough bread tutorial with step-by-step instructions. You can follow the video and pause as needed.

Can You Make Sourdough Bread in One Day

One of the things I absolutely love about working with freshly milled grains is that the fermentation happens quickly. Which means you don’t have to wait forever for a loaf of sourdough bread. In fact, by the time you complete the stretch and folds half of the fermentation is already complete.

I typically start a loaf of sourdough bread around 7:00 or 7:30am. I am done with stretch and folds just before lunch. Then after lunch I shape the dough. Mid-afternoon I bake it.

The bread is out of the oven before 4:30pm. So you can actually eat it for dinner the same day!

It’s not super sour, which is great for kids. But if you like it more sour you can definitely leave the dough in the refrigerator longer.

Alternatively you can make the dough in the evening and let it ferment in the fridge overnight. Then bake the bread in the morning. Just note it will be pretty strong by then.

I personally don’t like to get my kitchen dirty in the evening. But if that fits better into your schedule then do it!

Sourdough Bread With Hard White Wheat

When it comes to wheat varieties, the possibilities are endless. But I mentioned that I’m all about simplicity (and budget too). So I typically stick to hard red or hard white wheat for my yeast breads.

For freshly milled sourdough hard white wheat will likely give a better crumb. But hard red wheat has amazing flavor. Sometimes I do all hard white. Sometimes I use a combination of the two. It’s really all about personal preference.

The same goes for salt. I like a salty bite to my bread. So I generally go a little heavier on salt (close to 2 tsp.). But 1 1/2 tsp. is definitely enough to make good bread.

One final point of preference is the crust. Some like it softer, some like a really hard crust. For a softer crust you can keep the lid on longer when baking. For example, bake for forty minutes with the lid on and only ten mintues with the lid off.

If you really want a good crust you can stick the loaf back in the oven for a few mintues after removing it from the Dutch oven.

Easy Freshly Milled Wheat Sourdough Bread

Is Sourdough Bread Healthy

Sourdough bread tastes amazing! And it looks good too. You can use this same method for making sourdough bread even if you are using all purpose flour. You just won’t need as much flour (about three cups) and won’t need to do so many stretch and folds.

But deep down we all want to eat sourdough for its health benefits. So, the question is, are there any benefits to eating sourdough bread?

Absolutely! The fermentation breaks down the gluten, making the bread easier to digest.

But I do have some bad news. The recent sourdough craze has everyone thinking that it is a super food. Well, it really depends. All purpose flour has no real nutritional value. As I mentioned it is all starch and protein. The vitamins, minerals, and fiber have been stripped away. A few are replaced with synthetic versions that don’t offer actual benefits.

If that is your starting point, fermenting it won’t really help much. It will break down the gluten. But it won’t generate the lost nutrients.

If you want to get real benefits from sourdough bread, you’ll want to make it with freshly milled wheat.

Sourdough Bread Supplies

Sourdough bread does not require any fancy supplies. But if you’re like me and enjoy kitchen gadgets, you can step up your sourdough game with these tools.

Simple 100% Freshly Milled Sourdough Bread

I once thought making sourdough bread with 100% freshly milled wheat was impossible. But that’s simply not true! Whether you like basic yeast bread or you love the artisinal look and taste of sourdough, you can make delicious real bread the way God intended.

Do you use freshly milled grains? Have you tried making sourdough bread?

Quick Protein Oat Parfait for Busy Mornings

Protein Oat Parfaits – your busy morning solution!

Life with kids is busy. That’s a given. Young children need your attention non-stop. It’s such a full season of life.

But what you may not realize is that as your kids get older the busyness doesn’t decrease. It actually increases! Sorry to burst your bubble if you’re a mom of littles.

True, you won’t be changing diapers, getting up multiple times a night, and reading the same book thirty times in a row. Instead, you’ll be driving your kids here, there, and everywhere. I miss those days of being home with toddlers.

Naked Nutrition Protein Oat Parfait

Busy Morning Breakfast Ideas

As a homeschooling mom of four I know just how hectic life can feel. I have one child about to head off to college, one just starting high school, one in the tween stage, and one in full-on elementary mode.

My kids participate in co-ops three days a week plus plenty of other activities. Which means we are coming and going often and have a lot of early mornings.

And while I’m a morning person, I don’t have time (or the desire) to cook breakfast most mornings.

Healthy Breakfast for Busy Mornings

But I always make nutrient-dense food that includes protein, fiber, and healthy fat a priority for my family. That’s why I’ve become the queen of prep-ahead breakfast.

It’s also why I was so excited to try the Naked Nutrition Protein Oats! They are so easy to make the night before. Just add the oats to milk, stir, and stick it in the fridge. The flavor, protein, and fiber are already in there! One serving of Naked Protein Oats contains 20 grams of protein and 6 grams of fiber! Plus no added sugar.

In the morning just grab and go for a nourishing breakfast.

Naked Nutrition Protein Oat Parfait

Naked Nutrition Protein Oats

There are many great flavors of Naked Nutrition Protein Oats to choose from. They include:

  • Blueberry cobbler
  • Cinnamon roll
  • Chocolate peanut butter banana
  • Green apple cinnamon
  • Chocolate peanut butter
  • Double chocolate
  • Strawberry cream

I honestly want to taste them all. But to start, my family tried blueberry cobbler and chocolate peanut butter. Something fruity and something chocolatey!

My first thought is that they are so easy. My kids enjoy overnight oats, but I honestly hate making them. So this is a super quick way to make delicious oat cups.

My second thought – both flavors are great, but they have a bitter aftertaste. I was disappointed, but not done experimenting.

Naked Nutrition Protein Oat Parfait

How to Make Protein Oat Parfaits

Instead of throwing in the towel, I got creative and turned the Naked Protein Oats into delicious parfaits! We all enjoyed the flavor much better when mixing the oats into Greek yogurt. Plus, it bumps up the protein content! And I can add some extra fat for the kids by using MCT oil or melted coconut oil.

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Blueberry Cobbler Protein Oat Parfait

Ingredients

  • 1/2 cup Greek yogurt
  • 1/2 - 1 scoop Naked Nutrition Blueberry Cobbler Protein Oats
  • 1-2 tsp. maple syrup
  • Optional Add-ins: chia seeds, flax seeds, salt, extra collagen. MCT oil

Instructions

  1. Combine all ingredients in a small bowl or jar. Mix well.

  2. Refrigerate at least one hour or up to overnight.

Recipe Notes

  • Dairy-free alterantives can be used for the yogurt.

Naked Nutrition Protein Oat Parfait

Print

Chocolate Peanut Butter Protein Oat Parfait

Servings 1

Ingredients

  • 1/2 cup Greek yogurt
  • 1/2 - 1 scoop Naked Nutrition Chocolate Peanut Butter Protein Oats
  • 1 - 2 tsp. maple syrup
  • Optional Add-ins: chia seeds, flax seeds, salt, extra collagen. peanut butter powder
  • Optional: 1 tsp. mini chocolate chips
  • 1 - 2 Tbsp. peanut butter, almond butter, or sunbutter

Instructions

  1. Combine all ingredients (except nut butter). Mix well.

  2. Refrigerate at least one hour or up to overnight.

  3. Top with favorite nut or seed butter if desired.

Recipe Notes

  • Dairy-free alterantives can be used for the yogurt.

Naked Nutrition Protein Oat Parfait

How to Use Protein Oats

I’m completely sold on our delicious protein oat parfaits using Naked Protein Oats. I’m adding these parfaits to our regular breakfast rotation.

My protein oat experimentation didn’t stop there. I also tried adding the Naked Protein Oats to a quick bread. I made freshly milled wheat blueberry cinnamon bread. The protein oats gave great texture and a burst of flavor to the bread (in addition to the protein and fiber)! All four kids devoured it. So I made a second loaf. We almost finished off the whole loaf in one meal!

I simply replaced about one half cup of the flour with two scoops of protein oats.

Next on the agenda is chocolate peanut butter muffins! Topped with a simple, nourishing peanut butter frosting they’ll be a real breakfast treat.

The cinnamon roll flavored oats would make amazing cinnamon bread too!

Naked Nutrition Protein Oat Parfait

Nourishing Breakfast with Naked Nutrition

Protein oats can simply be mixed with milk for a quick grab-and-go breakfast. Or you can get creative with parfaits, breads, or muffins. The possibilities are endless. My oldest and I are already brainstorming other ways to enjoy Naked Protein Oats. Maybe we’ll try adding some to smoothies or stir them into a warm bowl of oatmeal.

Which flavor of Naked Nutrition Protein Oats would you try first?

Add a boost to your drinks with Naked Nutrition Collagen Creamer

Naked Nutrition Collagen Creamer Review

I’ve never been a coffee drinker. I tasted black coffee once when I was younger (back when I knew nothing about nutrition and had a big sweet tooth). It was so bitter. I couldn’t understand why anyone would want to consume coffee, and I told myself I would never drink coffee again.

Fast forward to my forties, and I started to enjoy an occasional coffee drink. The flavored kind, of course.

That was a fun, once-in-a-while treat…until it wasn’t. The last few times I drank coffee it really made my histamine intolerance flare. I felt awful. So, no more coffee for me.

It’s OK. Like I said, I was never a coffee drinker anyway.

Add a protein boost with Naked Nutrition Collagen Creamer

Naked Collagen Creamer

So, why would I want to try a collagen creamer?

One – because creamer isn’t just for coffee.

Two – because I still love hot drinks with flavor!

I’ve been drinking salted hot chocolate with collagen (healing hot cocoa as I call it) daily for over ten years now as part of my hydration strategy. I have yet to find anything that works as well.

But lately I’ve been craving some different flavors. I’ve tried things like matcha, moringa, and maca. They aren’t bad…but they don’t taste that great.

So, when I came across Naked Nutrition collagen creamers I knew I had to give them a try!

Naked collagen creamers come in three flavors – chocolate, vanilla, and caramel. I’ve been doing the chocolate thing for a long time, so I went straight for vanilla and caramel.

Add a boost to your drinks with Naked Nutrition Collagen Creamer

How to Easily Add Protein to Your Day

I’m not giving up on my hot chocolate. I’m just elevating it to a new level.

I tried both caramel hot cocoa and vanilla hot cocoa. They are both delicious! It just depends what mood you are in.

Honestly, it tastes like a fancy coffee house drink, but without the high price tag, excess sugar, and toxins. Instead, you get hydration and a protein boost. That’s a drink you can feel good about!

Collagen creamer is a great way to squeeze in a little extra protein if you are working on building muscle. One scoop contains 9 grams of protein from European pasture-raised cows. That’s my favorite thing about collagen.

How to Use Collagen Creamer

If you like to add a little flavor to your coffee, Naked collagen creamer is the perfect solution. But you can enjoy collagen creamer even if you wouldn’t touch coffee with a ten-foot pole. In fact, I’m pretty sure my kids like the creamers more than I do. They each had to try some as soon as it arrived.

Naked Nutrition collagen creamers can be added to smoothies, tea, muffins, oatmeal, or yogurt. We’ve enjoyed the vanilla creamer in banana muffins. My oldest likes to add collagen creamer to protein oats or Greek yogurt. And my younger kids love it mixed into raw milk. Just blend it with a milk frother or blender and let it sit for a few minutes to fully absorb the collagen.

I do have to “warn” you that the flavor intensifies over time. So, start with a small amount. You can gradually increase based on your taste preferences. But a little goes a long way.

All of these are great strategies for getting picky eaters to consume more protein. Plus, it’s just plain fun! For kids, you can adjust the quantity to a fourth to a half scoop.

Vanilla and Caramel Naked Nutrition Collagen Creamer

Benefits of Collagen

Naked Nutrition collagen creamers contain high quality amino acids in addition to a small amount of healthy fat from MCT oil. In addition, each serving contains 0 grams of sugar!

I also love that it is made in the USA and free of GMOs, soy, gluten, and dairy! Which means my dairy-free kiddo can even enjoy it.

Most people using collagen see improvements in their hair, skin, nails, and joints. I know I have.

In general, adding collagen to drinks, oatmeal, or yogurt is a great way to boost protein and give your body essential amino acids.

As a Nutritional Therapy Practitioner I do have to mention that collagen is a supplement (a food-based supplement with no additives – my favorite kind!). So, make sure you start with a small amount and gradually work up to the dose that works for your body.

My body is quite sensitive to new products, so I started with a quarter scoop. It still provided plenty of flavor and a little extra protein. Use what works for your bio-individual needs.

An easy protein boost for kids.

Naked Nutrition for Your Health

Naked collagen creamers make a great addition to your daily hot drinks. Just remember they are additions. It’s still important to focus on high-quality protein in your diet.

Naked Nutrition also offers products such as fiber, peanut butter powder, greens, protein powders, sand shakes. Lots of delicious options!

If you’re serious about making positive changes to your health this year, check out Naked Nutrition.

I am working with Naked Nutrition for this review post. I have been compensated for my time commitment to use these products. However, my opinions are entirely my own and I have not been paid to publish positive comments.

Healthy Breakfast Butterscotch Milkshake

Nutrient-Dense Butterscotch “Milkshake” for Kids

When it comes to great recipes I have a theory – most of them are created by accident. And this nutrient-dense butterscotch milkshake is no exception!

As an Analytical Eater I get in food ruts very quickly. Just ask my family. But one day as I was making lunch I was just sick of my usuals. Instead I was in the mood for something cold and creamy. Ice cream sounded awfully good. Back in high school I would have just eaten ice cream and called it a meal. But being a Nutritional Therapy Practitioner I knew I also needed nourishment.

What I really wanted was something chocolate. But my body does not tolerate cocoa well. So I tried to create a carob smoothie, hoping my odd concoction of various forms of protein and frozen fruit would satisfy my craving.

I wasn’t sure it would taste good at all. But to my surprise the end result was the most amazing smoothie that tastes like butterscotch!

My kids all insisted that they had to try it. I only ended up with half of my smoothie. But my protein-packed butterscotch “milkshake” was born.

Healthy Breakfast Butterscotch Milkshake

Healthy Drink for Kids

Nutrient-dense drinks are one of my favorite tools for nourishing under-eaters and selective eaters. Smoothies loaded with desiccated liver and collagen (use code TAKE10 for 10% off) literally saved my daughter’s life! Read more about her story HERE and HERE!

So I’m always trying to create new healthy drinks for kids.

When I say healthy, I mean a drink has a balance of complete protein, complex carbohydrates (think fiber!), and unprocessed fats. This combination is essential for blood sugar reguatlion in kids.

But it also has to taste good. I’ve definitely made my share of smoothies that were loaded with nutrition but were not very palatable. Think way too many greens. Kids need the right balance of nutrition and flavor.

Nutrient-Dense Butterscotch Milkshake for Kids

Easy Protein for Picky Eaters

Hands down the most difficult macronutrient to get selective eaters to consume is protein. This is a top concern for many of my clients – especially when it comes to snacks and breakfast.

This easy butterscotch milkshake is your solution!

The recipe starts with hard-boiled eggs. Yes, you read that correctly. It sounds crazy, but you can’t taste them. The eggs add thickness in addition to nutrients like protein, B Vitamins, and healthy fat.

The second ingredient is sunbutter (or any nut butter you like). More protein and healthy fat!

The next two ingredients are whole milk and collagen. Even more protein! This breakfast butterscotch milkshake is a protein powerhouse. Using two eggs, two tablespoons of sunbutter, three fourths cup of milk, and two scoops of collagen gives you 44 grams of protein!

It serves two-to-four kids. So each child gets 11 to 22 grams of protein in one drink!

Adults, you can drink this as well. Even if you only drink half of this you’re still getting a great start to your protein goals for the day. And you can always add an extra scoop of collagen or an extra egg to boost it even more.

Dairy-Free Butterscotch

Don’t feel disappointed if your child is dairy-free. This butterscotch milkshake can definitely be made dairy-free! Simply use your favorite milk substitute (like homemade rice milk) in place of the whole milk.

If you don’t have any milk substitutes simply use water. It will still taste great. And there will still be 38 grams of protein!

Delicious dairy-free butterscotch is possible.

Nutrient-Dense Butterscotch Milkshake for Kids | Loaded with proatein and healthy fat!

Breakfast Butterscotch Milkshake Recipe

Many kids struggle with breakfast. It can be a sign of low blood sugar, low stomach acid, or even nervous system dysregulation. Whatever the cause, serving an easy-to-consume, highly palatable breakfast can help things turn around.

The healthy dose of protein will help a child with low blood sugar. The easily absorbed nutrients will help a child with low stomach acid. And comforting food will help a child with nervous system dysregulation.  You really can’t go wrong with a butterscotch milkshake for breakfast.

It can be a stand-alone breakfast. Or you can serve it alongside other nutrient-dense options like:

Nutrient-Dense Butterscotch Smoothie

Whether you call it a milkshake or a smoothie, the taste and the nutrition is the same. If you have a selective eater, butterscotch milkshake probably sounds more appealing.

My kids like it really thick. By adding extra ice it gets so thick it’s almost like ice cream! Sometimes I even serve it with a spoon.

While I do love serving smoothies with breakfast, my kids love this nourishing drink any time of day. Sometimes we have it for a snack. Sometimes we have it with lunch. The other day I even made a batch for the whole family to go with our Friday breakfast-for-dinner meal.

No matter when you serve this nutrient-dense butterscotch smoothie, it’s a kid-pleasing way to nourish your child!

Do you ever serve milkshakes for breakfast?!

Nutrient-Dense Butterscotch Milkshake for Kids

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Butterscotch Milkshake

Prep Time 10 minutes
Servings 4

Ingredients

  • 2-3 hard-boiled eggs
  • 2-3 Tbsp. sunbutter or any nut butter
  • 3/4 cup whole milk or milk substitute or water
  • 2 Tbsp. collagen
  • 1 1/2 Tbsp. carob powder
  • 3 Tbsp. maple syrup
  • 1/4 - 1/2 tsp. Real Salt
  • 1 1/2 cups frozen, sliced bananas
  • 1/2 - 1 cup ice

Instructions

  1. Blend all ingredients in a high-power blender until smooth. The milkshake will be thick.

  2. Add more ice if desired for extra thickness.

Nutrient-Dense Butterscotch Milkshake for Kids

This metabolism boosting salted caramel not only tastes great, it is packed with nutrients and a secret ingredient!

Metabolism Boosting Salted Caramel {With A Secret Ingredient!}

Looking for an easy way to get some liver down the hatch? This metabolism boosting salted caramel is easy to make, tastes great and is loaded with Vitamin A!

This metabolism boosting salted caramel not only tastes great, it is packed with nutrients and a secret ingredient!

This recipe was an accident.

For about a year now I’ve had so many things I can’t eat while breastfeeding that I stopped making salad dressing. I can’t do tomatoes, dairy, nuts, peas, coconut, mustard, garlic, eggs, vinegar. Seriously.

Getting creative.

But I LOVE salad. And I was not about to eat plain lettuce. So I would just put some olive oil, honey and salt on my salad and call it good.

After a while I decided to experiment a bit and added desiccated liver (this is the brand I use). Who knew I’d actually love the taste?! And it’s so healthy for a slow oxidizer like me with high tissue calcium levels. I need all the Vitamin A I can get.

I’m not one to mix up a bottle of dressing. I always just add the ingredients directly to my lettuce and mix it all together. But one day I tried mixing up the dressing first to see if it was easier.This metabolism boosting salted caramel not only tastes great, it is packed with nutrients and a secret ingredient!

Accidental Caramel

Imagine my surprise when instead of a dressing I ended up with a thick, gooey salted caramel! And my kids gathered around like baby birds begging for bites.

That is how my nutrient dense salted caramel came about.

It tastes great, is easy to make and my kids love it. Want to know something else? It’s great for boosting your metabolism too!

Metabolism Boosting Combination

If I am low on energy or haven’t gotten enough sleep this is the perfect pick-me-up. A little salt, a little sugar, a little fat and some vitamins.

This metabolism boosting salted caramel not only tastes great, it is packed with nutrients and a secret ingredient!

My girls and I all have slow metabolisms and are in need of some serious rest and recovery. So this salted caramel makes a great snack for all of us.

Easy Toddler Treat

In fact, my toddler eats half of the lettuce and cucumbers out of my salad just because of this dressing. She’ll suck it off and then eat the vegetables. It’s that good!

You can eat the salted caramel with a spoon. I like to dip banana in it. Then you even get some starch with your sugar, salt and fat. It’s the perfect combination for a metabolic boost. Any fruit you like will work.

Metabolic Recovery

My journey with healing my metabolism has been a long one. You can read about what happened to me in 2013 and all of the things I learned in the process.

One thing that was pivotal for healing was The Nourished Metabolism by Elizabeth Walling of The Nourished Life. I have recommended this book to more people than any other book or real food resource.

I’ve probably read it five or six times myself. And I learn something new every time. I’m so glad I have a hard copy now! It’s a great reference.

I think just about everyone could benefit from Elizabeth’s advice. Especially all of my sleep-deprived mama friends. Even children and teens these days that are over scheduled, over stressed and under nourished need some help with their metabolism (have you checked your child’s body temperature lately? You might be surprised how low it is…it’s supposed to be 98.6!).

Whip up a batch of salted caramel (with liver!). Grab a spoon, your favorite fruit or even a homemade graham cracker for dipping. Then dive into The Nourished Metabolism. Trust me, you won’t be able to put it down. I read it almost cover-to-cover the first time through.

Have you assessed your metabolism lately? What are you doing to keep it running at full speed?

Try some salted caramel and all of Elizabeth’s tips in The Nourished Metabolism. You’ll be amazed at how great you feel.

This post is linked to Allergy Free Thursdays.

This metabolism boosting salted caramel not only tastes great, it is packed with nutrients and a secret ingredient!

Metabolism Boosting Salted Caramel (With A Secret Ingredient!)
Serves 1
A simple gooey caramel that will boost your metabolism and your nutrients with liver!
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Ingredients
  1. 3/4 Tbsp. extra virgin olive oil
  2. 2 Tbsp. honey
  3. 1/8 tsp. unrefined sea salt (adjust to taste)
  4. 1 capsule Perfect Supplements desiccated liver
Instructions
  1. Combine all of the ingredients in a small bowl. Stir until well mixed. The mixture will thicken in about a minute.
  2. Eat with a spoon, with fruit for dipping or with graham crackers.
Notes
  1. This can be used as a salad dressing if you increase the oil to make it thinner.
  2. You can add one capsule of Organic India moringa to the mixture when using it as a salad dressing for extra nutrients.
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Neapolitan and Spumoni Parfaits | Just Take A Bite

Breakfast Neapolitan and Spumoni Parfaits | Simple, Whole Foods!

Looking for a way to get your winter dessert fix without reaching for ice cream? Turn breakfast into a special treat with these Neapolitan and spumoni parfaits!

Neapolitan and Spumoni Parfaits | Just Take A Bite

I have fond memories of eating lots of Neapolitan ice cream and spumoni ice cream growing up.

Of course I was like most kids and really just wanted the chocolate! Who doesn’t want chocolate?

Updated Neapolitan and Spumoni

I have recreated these classic flavor combinations in a healthy breakfast treat. Did I mention they are super easy to make too?

Neapolitan and spumoni parfaits use plain, whole milk yogurt, fresh or frozen fruit, organic cocoa powder and pistachio nuts. You get the flavors you love without any high fructose corn syrup, artificial flavors, or food dyes.

Neapolitan and Spumoni Parfaits | Just Take A Bite

Unique, Kid-Friendly Breakfast

My kids went crazy over these parfaits! I’m not sure I’ve ever seen them eat  yogurt that quickly. I can’t blame them. What’s not to love about vanilla and chocolate yogurt combined with sweet strawberries?

Kids can help prepare Neapolitan and spumoni parfaits. It only requires pouring and mixing. They love the assembly part too.

Neapolitan and Spumoni Parfaits | Just Take A Bite

Holiday Breakfast Parfait

I love how festive these parfaits look. Hosting guests for the holidays? Prepare the parfaits the night before. Then wow your guests with a special treat in the morning. Wine glasses make fancy serving dishes.

You could even use these as a special Valentine’s Day dessert.

Neapolitan and Spumoni Parfaits | Just Take A Bite

This winter spruce up Saturday morning breakfast with a classic dessert flavor. Try both parfaits and see which one you like best. Or combine them to make a four layer parfait that includes chocolate, vanilla, strawberry and pistachio.

Are you ready to try something new for breakfast (or dessert!)?

Neapolitan and spumoni parfaits are simple and nutritious. Plus they are packed with flavor.

Looking for an actual dessert that captures the Neapolitan flavor? Try my grain and dairy free Neapolitan ice cream cake.

Neapolitan and Spumoni Parfaits | Just Take A Bite

Neapolitan Parfait
Serves 1
A yogurt parfait with the classic Neapolitan flavor of vanilla, chocolate and strawberry.
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Vanilla layer
  1. 1/2 cup plain yogurt
  2. 1 Tbsp. organic cane sugar
  3. optional: 1/2 tsp. organic vanilla extract
Chocolate layer
  1. 1/3 cup plain yogurt
  2. 2 tsp. organic cocoa powder
  3. 1 Tbsp. maple syrup
  4. optional: 2 tsp. mini chocolate chips
Strawberry layer
  1. 1/4 cup fresh or frozen strawberries
Instructions
  1. In a small bowl combine the vanilla layer ingredients. Let sit 1 minute.
  2. In a small bowl combine the chocolate layer ingredients. Let sit 1 minute.
  3. Layer the vanilla yogurt, chocolate yogurt, chocolate chips and strawberries in a serving dish.
  4. Serve immediately or refrigerate.
Notes
  1. The cocoa powder and maple syrup can be replaced with 1 Tbsp. homemade chocolate sauce.
  2. If using frozen strawberries allow them to thaw for a few minutes before serving.
  3. The cocoa powder can be replaced with carob powder.
  4. Coconut yogurt can be used in place of the whole milk yogurt.
Just Take A Bite https://justtakeabite.com/
 Neapolitan and Spumoni Parfaits | Just Take A Bite

Spumoni Parfait
Serves 1
A breakfast parfait with the classic spumoni flavor of chocolate, strawberry and pistachio.
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Chocolate layer
  1. 2/3 cup plain yogurt
  2. 4 tsp. organic cocoa powder
  3. 2 Tbsp. maple syrup
  4. optional: 3 tsp. mini chocolate chips
Strawberry layer
  1. 1/4 cup fresh or frozen strawberries
Pistachio layer
  1. 1/4 cup shelled pistachios
Instructions
  1. In a small bowl combine the chocolate layer ingredients. Let sit 1 minute.
  2. Layer the chocolate yogurt, chocolate chips, strawberries and pistachios in a serving dish.
  3. Serve immediately or refrigerate.
Notes
  1. The cocoa powder and maple syrup can be replaced with 1 Tbsp. homemade chocolate sauce.
  2. If using frozen strawberries allow them to thaw for a few minutes before serving.
  3. The cocoa powder can be replaced with carob powder.
  4. Coconut yogurt can be used in place of the whole milk yogurt.
Just Take A Bite https://justtakeabite.com/
Don't let those extra muffins go to waste! Whether they are getting stale or are starting to crumble, muffins make amazing bread pudding.

What To Do With Leftover Muffins…Make Leftover Muffin Bread Pudding!

Don’t let those extra muffins go to waste! Whether they are getting stale or are starting to crumble, leftover muffins make amazing bread pudding.Don't let those leftover muffins go to waste! Whether they are getting stale or are starting to crumble, leftover muffins make amazing bread pudding. #realfood #kidsinthekitchen #allergenfree #pickyeaters

Growing up there was a great debate in my house – should bread pudding have raisins or not?

The debate was between my big sister and me. As an Analytical Eater, I L-O-V-E chunks in my food. Bread pudding without a contrasting texture was too boring.

But my sister wanted nothing to do with raisins!

My poor mother. She never knew who to please. I’m sure we had it both ways many times.

In the end the bigger conundrum in my mind was why we didn’t get bread pudding more often!

What is Bread Pudding?

Bread pudding is sort of a misleading name. It’s not really pudding like we know it. No creamy chocolate dessert here. It’s more of a custard made with chunks of bread…or muffins!

You mix bread or muffins with eggs, milk, and some type of sweetener. When baked it creates a cake-like breakfast or dessert with a custard feel to it. The more eggs and milk you add, the more custard you get.

Why do Muffins Fall Apart?

How many ways can you mess up a batch of muffins? Far too many!

Muffins mishaps can be caused by too much or too little of a lot of things:

  • too little moisture (milk, water, or fruit/veggie purees) (crumble)
  • too few eggs (fall apart)
  • too many eggs (won’t fully bake)
  • not enough baking powder (stay flat)
  • not enough oil/fat (dry)
  • no binder (gluten, psyllium husk, flax seeds, gelatin) (fall apart)
  • overbeating (chewy)

Who knew something as simple as a muffin could cause such trouble?! But it happens to the best of us.

Sometimes it’s not even a bad batch of muffins that causes problems, but a lack of paying attention to them.

Normally when I bake muffins I use them for a couple breakfasts and freeze the rest to have later. But sometimes I get busy. And the muffins just sit there, staring at me for a week.

Or once in a while there is that batch of muffins that didn’t turn out quite right. That happens more than I care to admit with gluten-free baking! They are crumbly and messy and you just want to toss them. Don’t!

Use them to make muffin bread pudding!

Leftover Muffin Bread Pudding

Traditional bread pudding is made with chunks of bread. But it’s just as easy to make it with leftover muffins.

Bread pudding with muffins is simple to prepare. Just crumble the muffins (if they aren’t a big mess already!), mix them with eggs, milk, and sweetener, and bake! You can assemble a delicious dessert or breakfast in minutes.How to use up leftover muffins. Don't let those extra muffins go to waste! Whether they are getting stale or are starting to crumble, leftover muffins make amazing bread pudding. #leftovermuffins #simplefood #glutenfree #breadpudding

The next time you have a few leftover muffins turn them into something new.

It’s fun because you get a variety of flavors depending on the muffins. I have tried flavors like orange raisin and blueberry. These double raspberry chocolate chip muffins would make amazing bread pudding! If your muffins are kind of bland you can add extra fruit or dried fruit to the bread pudding to boost the flavor without adding refined sugar.

Easy Bread Pudding for One or For a Crowd

You can make leftover muffin bread pudding with a whole batch or just a few muffins. Enjoy it as a breakfast or dessert. I like to pour milk on top, like baked oatmeal.

I have fond memories of my mom serving bread pudding when I was a child. It was one of my favorite treats. But I don’t take the time to make it often these days. When I do, though, it’s usually using leftover muffins (these allergen-free blueberry muffins are perfect for making bread pudding!)

Kid-Friendly Bread Pudding with Muffins

My kids are very proficient in the kitchen thanks to the Kids Cook Real Food eCourse. My oldest is actually the muffin maker around here. Most of the time they turn out well. But once in a while we have a muffin flop. It’s part of the learning process.

Then all the kids can chip in to make leftover muffin bread pudding. The little one can have fun breaking or cutting muffins into chunks. While the older kids can practice cracking eggs, measuring ingredients and oven safety. Plus they get a delicious reward at the end. Muffin mistakes never tasted so good.

Not sure what to do with leftover muffins? Turn them into bread pudding – a delicious breakfast or dessert the whole family will love.

Don't let those leftover muffins go to waste! Whether they are getting stale or are starting to crumble, leftover muffins make amazing bread pudding. #realfood #kidsinthekitchen #allergenfree #pickyeaters

Leftover Muffin Bread Pudding
A simple breakfast or dessert using leftover muffins.
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Ingredients
  1. Leftover muffins
  2. 2 eggs for every 4 medium-size muffins
  3. 1/2 cup milk for every 4 muffins
  4. 2 - 3 Tbsp. organic cane sugar, sucanat or coconut sugar (depends on the sweetness of the muffins) for every 4 muffins
  5. optional: fresh fruit, frozen fruit or dried fruit
Instructions
  1. Heat oven to 375 degrees F.
  2. Grease a baking dish.
  3. Add the eggs, milk and sugar (and fruit) to the baking dish.  Beat with a fork.
  4. Crumble the muffins and add to the dish.  Push the muffin pieces down to get fully coated.  If there is not enough moisture add extra milk.
  5. Adjust sweetness to taste.
  6. Bake for about 1 hour, until golden on top and baked through.
Notes
  1. Serve plain or with milk, yogurt or ice cream.
  2. Serve warm or room temperature.
Just Take A Bite https://justtakeabite.com/
How to use up leftover muffins. Don't let those leftover muffins go to waste! Whether they are getting stale or are starting to crumble, muffins make amazing bread pudding. #leftovermuffins #simplefood #glutenfree #breadpudding

Protein-Rich Salted Chocolate Milk

Have a kid that won’t eat meat or isn’t getting enough protein? Chocolate milk to the rescue! This refined sugar-free protein-rich salted chocolate milk is perfect!

Need a delicious drink that is also nourishing and loaded with extra protein? This protein-rich salted chocolate milk is perfect for kids and adults!

When it comes to drinks in our house we basically have two options: milk or water.

It may seem boring. But really, we don’t need much else. Once in a while my kids get a little pure grape juice (if they are fighting a cold or if we are making our “smart water.”). And of course we do love our smoothies for added nourishment (check out my book full of recipes here!).

But if my kids are thirsty it’s generally water or milk.

Kid-Friendly Drink Without Refined Sugar

Then there are those days where we just want something a little extra. Or maybe my Intuitve Eater is in one of her “I don’t want to eat much” slumps. And I have to be sneaky.

That’s when I bust out the chocolate milk! Who doesn’t love chocolate milk? I know I sure do!Healthy Chocolate Milk for Kids with a protein boost!

Protein-Rich Drink for Kids

My version of chocolate milk is taken to a new level with extra protein from grassfed collagen (THIS is the brand we use – use TAKE10 to get 10% off). It blends right in with no added taste. Plus it’s loaded with a whole array of essential amino acids.

The kids and I have been studying human anatomy and physiology for science this year. Our unit on nutrition introduced us to amino acids and how they are the building blocks of protein. And they are so important! So when I showed the collagen container to my oldest she was fascinated to look at the amino acid profile. Science lesson built in to making chocolate milk!

The good stuff doesn’t stop there. We are big fans of adding salt to chocolate. When I say salt I mean real, unrefined sea salt (like this). Not only does it contain a broad spectrum of minerals, it is also hydrating/good for balancing electrolytes and delicious! We even use it to make salted dark chocolate ice cream, healing hot cocoa and salted honey chocolates . Salt and chocolate go so well together.

To really boost nutrition we like to add probiotics and raw egg yolks (from our own free-range chickens). So you are getting extra protein, essential minerals, probiotics, and vitamins! All in a glass of chocolate milk. It’s a mom win!

If you like your chocolate milk a bit thicker, like a shake, you can add a little banana and/or avocado.Need a delicious drink that is also nourishing and loaded with extra protein? This protein-rich salted chocolate milk is perfect for kids and adults!

Healthy Chocolate Milk

When I gave this protein-rich salted chocolate milk to my daughter she had two comments:

  1. Does this have salt?! Yum! When can we make salted chocolate ice cream?
  2. You have to make this every single day!

How to get Kids to Eat Enough Protein

My youngest can be really picky when it comes to meat. Veggies? She’ll out eat anyone. Meat? Turns up her nose. We have to bribe her to take bites of meat…then she can have thirds of veggies! For real. So I’m always glad when I can sneak in extra protein for her in something so delicious like chocolate milk. Collagen is a great way to do this. A scoops gives her the protein boost her little body needs. Added to the raw milk and egg yolks it makes a complete protein.

Her ideal meal is a huge pile of vegetables with a glass of salted chocolate milk. And I love to give it to her.

Quick & Easy Nutrition for Kids

It only takes about three minutes to make salted chocolate milk (mostly just the time required to gather ingredients). Older kids can make it themselves. My six and nine-year-olds know how to separate egg yolks thanks to the Kids Cook Real Food eCourse. My three year-old loves to help with the blender. It’s a family event! And we all enjoy the reward at the end.

The next time you’re in a beverage rut or your kids need a little protein boost, make a batch of salted chocolate milk. Use your favorite milk and some grassfed collagen to blend a nourishing drink the whole family will love.Need a delicious drink that is also nourishing and loaded with extra protein? This protein-rich salted chocolate milk is perfect for kids and adults!

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Protein-Rich Salted Chocolate Milk

A nourishing drink filled with extra protein and minerals.

Prep Time 5 minutes
Servings 2
Author Mary | Just Take A Bite

Ingredients

  • 2 cups raw whole milk, full fat coconut milk, almond milk, or rice milk
  • 2 Tbsp. organic cocoa, carob, or cacao powder
  • 2 Tbsp. maple syrup or raw honey
  • 1/4 tsp. unrefined sea salt
  • 2 Tbsp. collagen
  • 1 capsule probiotics optional
  • 1/2 medium banana optional
  • 1/4 avocado optional
  • 1-3 egg yolks from free-range chickens

Instructions

  1. Combine all of the ingredients in a high-powered blender.

  2. Blend on high until well combined.

  3. Serve immediately.

Looking for an easy, egg-free snack or breakfast? These naturally sweetened gluten-free orange raisin muffins are the perfect hand-held treat that both kid and adults love!

Gluten-Free Egg-Free Orange Raisin Muffins

Looking for an easy, egg-free snack or breakfast? These naturally sweetened gluten-free orange raisin muffins are the perfect hand-held treat that both kid and adults love! Free of eggs, dairy, gluten, and nuts, these muffins are very allergy friendly! Looking for an easy, egg-free snack or breakfast? These naturally sweetened gluten-free orange raisin muffins are the perfect hand-held treat that both kid and adults love!

Not sure if it’s just my kids or a kid thing in general, but my kids LOVE muffins. Really any hand-held, round bread. If I make sourdough bread, they enjoy it. If I make sourdough rolls you’d think I hadn’t fed them in three days the way they eat them.

I guess kids just like to eat with their hands. Which explains why my kids refuse to use utensils no matter what kind of food they are eating.

But muffins are definitely a favorite around here.

Which is why I find myself baking muffins a LOT!

Egg Sensitivity in Babies

A few months ago I had to cut eggs back out of my diet and my toddler’s diet. We were off eggs for about a year (almost since birth) and then reintroduced them. I think eggs are one of the most nutrient-dense foods on the planet. But as much as I love eating the eggs fresh from our hens, they were giving my son a diaper rash. They were also giving me phlegm in my throat on a daily basis.

Eggs seem to be a common sensitivity in babies these days. It’s unfortunate since eggs provide many essential vitamins and minerals.Looking for an easy, egg-free snack or breakfast? These naturally sweetened gluten-free orange raisin muffins are the perfect hand-held treat that both kid and adults love!

Some people can tolerate eggs in baked goods even if they can’t eat plain eggs. But we are generally not that fortunate. If a food is bothersome at all…it has to be cut completely. For some reason it seems to be worse when my kids are very young too.

My five-year-old was egg-free for at least the first two years of life. Now she can eat them every day!Looking for an easy, egg-free snack or breakfast? These naturally sweetened gluten-free orange raisin muffins are the perfect hand-held treat that both kid and adults love!

Egg-Free Muffins

Eliminating eggs from your diet definitely eliminates some food options. This includes not only egg dishes, but many baked goods. Yes, our beloved muffins had eggs!

Thankfully there are some great egg substitutes for baking. My favorite way to bake egg-free is with gelatin.

That is exactly what I do in these allergen-free orange raisin muffins.

Mix the juice of a couple oranges with gelatin. Then add hot water to dissolve. It’s the perfect binder to make egg-free muffins.

Make sure you use high quality gelatin in your baking. We always use Perfect Supplements gelatin. It is the only gelatin that is certified glyphosate free. You can stock up on Perfect Supplements gelatin HERE with the code TAKE10 for 10% off your order.

Baking Without Refined Sugar

An added bonus of these orange muffins is that they contain no refined sweeteners. Maple syrup or honey combined with orange juice provides plenty of flavor and sweetness.

The raisins add a little extra natural sugar as well. Dried cranberries or even mini chocolate chips would work too.

We prefer to top gluten-free orange muffins with a generous pat of butter to help metabolize the carbohydrates. The flavor contrast with the salty butter and sweet orange is another plus.

Looking for an easy, egg-free snack or breakfast? These naturally sweetened gluten-free orange raisin muffins are the perfect hand-held treat that both kid and adults love!Easy Allergen-Free Snack for Kids

Gluten-free orange raisin muffins make a great addition to a quick weekday breakfast, a mid-morning snack, or packed up in a lunch box.

Combine it with a nourishing drink, a bowl of soup made with bone broth, or another form of protein and fat like bacon, sunbutter, or sausage. You really can’t go wrong!

Grab a couple organic oranges, some Perfect Supplements gelatin, and your favorite gluten-free flour blend and whip up a batch of egg-free orange raisin muffins today!

It also helps to have a very cute assistant for quality control. My toddler gave these muffins his seal of approval!Looking for an easy, egg-free snack or breakfast? These naturally sweetened gluten-free orange raisin muffins are the perfect hand-held treat that both kid and adults love!

5 from 1 vote
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Gluten-Free Egg-Free Orange Raisin Muffins

A quick allergen-free muffin with no refined sweeteners and a bright orange flavor.

Course Breakfast, Snack
Prep Time 10 minutes
Cook Time 40 minutes
Servings 12
Author Mary | Just Take A Bite

Ingredients

  • 1 cup white rice flour
  • 1/2 cup sorghum flour
  • 1/2 cup amaranth flour
  • 1 tsp. psyllium husk
  • 1/2 tsp. unrefined sea salt
  • 1 tsp. baking soda
  • 1 tsp. baking powder
  • 3/4 cups unsweetened applesauce
  • 2 organic oranges juice (about 1/2 cup) and zest
  • 1/3 cup avocado oil or olive oil
  • 6 Tbsp. maple syrup or honey
  • 3 tsp. gelatin
  • 1/4 cup hot water
  • 1/4 cup raisins, cranberries, or chocolate chips optional

Instructions

  1. Heat oven to 350 degrees F.

  2. Line or grease a 12-cup muffin tin.

  3. In a large bowl combine the flours, psyllium husk, salt, baking soda, baking powder, and orange zest.

  4. Add the applesauce, oil, and maple syrup. Mix well.

  5. In a small bowl combine the gelatin and orange juice (about 1/2 cup). Let sit 1 minute.

  6. Add the hot water to the gelatin mixture and stir until dissolved.

  7. Immediately add to the batter and mix well.

  8. Stir in raisins.

  9. Fill muffin cups 3/4 full.

  10. Bake 35-40 minutes, until golden.

Recipe Notes

This makes 12 large muffins, 16 medium-size muffins, or 24 mini muffins.