2oz Turkey sausage (cooked and cut into bite-sized pieces)
4 Fresh basil leaves (for garnish)
Crushed red pepper flakes (optional)
Liberally coat a 10-inch skillet with oil spray and warm over medium heat. Add the eggs, tilting the skillet to evenly distribute them over the bottom of the hot pan. Season eggs with salt and pepper. Place the tortilla on top of the eggs and let the eggs cook and firm, about 2 minutes. If the tortilla’s edges curl up, press them down into the egg with your spatula.
Using a wide spatula, carefully flip the egg and tortilla over. Spread the sauce evenly over the top and sprinkle on the cheese. Add on the sausage pieces. Cover the skillet with a lid to allow the cheese to quickly melt. Remove from the heat and transfer to a plate. Garnish with fresh basil and optional crushed red pepper flakes. Slice into “pizza” triangles and enjoy!
High Protein Overnight Oats
1/2 cup Unsweetened Almond Milk
1/4 cup Plain Greek Yogurt (Use dairy-free yogurt (I use coconut) for vegan
1/4 tsp Vanilla Extract
1 tsp Maple Syrup Or Other Sweetener Of Your Choice ) (optional)
1/2 Old Fashioned Oats ) (use certified gluten-free oats to keep recipe gluten-free)
1 1/2 tsp Chia Seeds
1 cup Vanilla Protein Powder (Scoop Vanilla Or Chocolate Protein Powder)
Frozen Berries (Swap or Add in Peanut Butter, Almond Butter, Sliced Bananas, Chopped Nuts, Sunflower Seeds, coconut flakes)
Stir the milk, yogurt, vanilla, and maple syrup together in a small container like a mason jar or other glass container.
Add the oats, chia seeds, and protein powder. Stir until well combined and the protein powder is no longer clumpy.
Cover the container with a lid and place in the refrigerator overnight (or at least 4 hours).
Give the oats a good stir, add your favourite toppings and enjoy!
Fruit and Yogurt Parfait
1 cup Plain Greek Yogurt (swap out for coconut, goat or sheep if preferred, organic recommended)
3 tbsp Honey
1 cup Frozen Berries (or fresh)
1 1/2 cups Granola
1 to taste cinnamon
Add honey to the container of yogurt. Stir well.
In a mason jar, layer yogurt and berries. Pop in the fridge until ready to eat (overnight).
Sprinkle granola and cinnamon over the top and enjoy!
Everything But The Bagel Egg Cups
8 Eggs (Large Pasture-Raised, Room Temperature)
1/2 cup Goat Cheese (Crumbled)
1/2 cup Avocado (Diced)
1 cup Zucchini (Finely Chopped or Riced)
1/2 cup Cherry Tomatoes (Quartered or Chopped)
1/3 cup Red Bell Pepper (Diced)
1 tbsp Everything Bagel Seasoning
1/2 cup Baby Spinach (Finely Chopped)
1 tbsp Basil Leaves
Preheat the oven to 375°F. Line a cupcake pan with cupcake papers or use a sturdy silicone muffin form.
Combine the eggs and goat cheese in a large bowl, whisk until well combined.
Season with salt and pepper to taste.
Add the remaining ingredients and stir to combine.
Divide the batter evenly amongst 10 muffin cups using a ladle or large spoon.
Bake for 20 minutes or until the egg cups are set.
Store in an airtight container in the fridge for up to 4 days.
Banana Protein Pancakes
1 cup Oats
1/2 cup Egg Whites
1 tsp Baking Powder
1 pinch of Salt
1 pinch of Cinnamon
1 Scoops Protein Powder (about 1/4 cup, or 29 grams)
2 tbsp Flax Meal
Put all ingredients in a blender on medium-low speed until very well combined.
Heat pan or griddle to medium-high heat and grease with coconut oil. Add batter in measurements of approximately 1/4 cup per pancake. Sprinkle with fruit or toppings of choice. When the edges start to look dry (2-3 minutes), flip and cook one or two minutes more.
Serve topped with fruit, nuts, a dollop of Greek or coconut yogurt, maple syrup
or even chocolate chips!
Recipes by Amy Jones.
If you’re looking for support with your family’s health goals or need support with mental health, ADHD, or other neurodiverse conditions, feel free to book a FREE discovery call at Soma & Soul Wellness with Amy so we can chat to see if Holistic Nutrition is a good fit!