Meatless Monday Recipe: Coconut Flour Pumpkin Protein Bars

Not so long ago, Starbucks started showing us the calorie count for treats in the pastry case as well as the drinks.  Did that change your order?

As soon as I saw that a Pumpkin Scone (my favorite) contained 480 calories and 17 grams of fat, I put the skids on that order BIG TIME!  I’m not saying that I wouldn’t splurge every now and again but certainly not on a daily basis.

Pumpkin Protein Bar

Pumpkin Protein Bar


As a pumpkin dessert LOVER, I started looking for a healthier alternative.  I soon discovered Jamie Eason’s Pumpkin Protein Bars.  I love me some coconut and had a big batch of coconut flour left from the Paleo Raspberry Crisp that I featured last week. So, I decided to try making Pumpkin Protein Bars with coconut flour.

I think they look great, and once you have all of your ingredients measured out they come together in no time at all.  If you’ve ever baked with coconut flour, you know that it really absorbs a lot of liquid.  So I had to add a few more egg whites and a little more almond milk to get these to turn out the way that they did.

But no worries!  I’ve done the legwork for you, and I can’t wait to share the recipe.

Coconut Flour Pumpkin Protein Bars

Minutes to Prepare: 20
Minutes to Cook: 45
Number of Servings: 24


  • 2 cups Bob’s Red Mill Coconut Flour
  • ½ cup Truvia Baking Blend
  • 1 – 4 oz. container unsweetened applesauce
  • 2 tsp. ground cinnamon
  • 1 ½ tsp. ground ginger
  • ½ tsp. ground clove
  • 1 tsp. baking powder
  • 1 tsp. baking soda
  • ½ tsp. salt
  • 2 tsp. vanilla extract
  • 8 large egg whites
  • 1 – 15 oz. can of raw pumpkin
  • 2 scoops vanilla whey protein
  • 2.5 cups unsweetened almond milk


  1. Preheat the oven to 350°F and prepare a 9×13 inch Pyrex dish with non-stick cooking spray.
  2. In a large mixing bowl, combine all of the dry ingredients and whisk together.
  3. Add the egg whites, vanilla, pumpkin, applesauce, and almond milk and mix until incorporated.
  4. Coconut flour will absorb moisture rapidly, so if too dry add a bit more almond milk.
  5. Spread batter into the Pyrex dish and bake for 45 minutes.
Pumpkin Protein Bars

Pumpkin Protein Bars

Tips: These bars will be dense and moist with a consistency similar to that of a crustless pumpkin pie.

Nutritional info (per serving): Total Fat: 1.4 g, Cholesterol: 3.3 mg, Sodium: 160.9 mg, Total Carbs: 12.9 g, Dietary Fiber: 4.8 g, Protein: 3.9 g


Other recipes you might like to try:

healthy quiche recipe

Meatless Monday Broccoli Cheese Quiche

Paleo Raspberry Crisp

Paleo Raspberry Crisp

Best Recipes on Pinterest – Our 10 Most Pinned Recipes

The Pinterest peeps have spoken!  I’ve been featuring an easy, healthy recipe every Monday for quite some time.  Here’s a list featuring the best of the best!

Our Top 10 Most Pinned Recipes from Pinterest

Black Bean Stuffed Peppers

Black Bean Stuffed Peppers

This was the top recipe by a landslide! And Pinterest users loved that these can be make in your slow cooker or Crock Pot!

Spicy Veggie Frittata

Spicy Veggie Frittata

Spicy Veggie Frittata

This Spicy Veggie Frittata became a go-to for many users!  Easy to make any night of the week and a crowd pleaser!

Three Cheese Baked Ziti

Three-Cheese Baked Ziti

A very tasty Italian dish.  Great if you are having 6-10 people over for dinner and plan to serve buffet style.  The homemade marinara is well worth it!

organic roasted vegetables

Easy Peasy Roasted Vegetables

Easy Peasy Roasted Vegetables

As simple as it gets!  This works with almost any vegetable, so pick your favorite seasonal veggies & get roasting!

healthy quiche recipe

Broccoli cheese Quiche

Baby Broccoli and Parmesan Quiche

This is great for an easy dinner and if there is any left, it is also great warmed up for a protein-packed quick breakfast.  Great for potlucks!



Sweet Potato Risotto

This recipe is courtesy of Whole Foods Market in Oakland!  Very tasty, and the herbs give it that richness that will add this to your list of go-to comfort foods!

Apple cranberry pie recipe - by Wellness Science

Apple cranberry pie recipe – by Wellness Science

Best Apple Cranberry Pie

I’ve watched my mother-in-law make her delicious apple pies for years now.  I like them a tiny bit on the sweet side, so I use Honeycrisp or Pink Lady apples instead of loading them up with extra sugar.  The link also includes a recipe for a great pie crust!


Rigatoni with Vegetable Bolognese

This recipe is courtesy of the Food Network and the lovely Giada De Laurentiis.  I have made this meatless “bolognese” countless times.  The mushrooms & the mascarpone give it a rich savoriness that won’t leave you wanting for a thing (well, except maybe a piece of that Apple Cranberry Pie up there!)



Apple Slices with Almond Butter

This isn’t a recipe per se, but it was a hit on Pinterest so I wanted to share this great little afternoon snack idea.  Go with a natural almond butter, like MaraNatha.  Again, I prefer a sweeter apple — like a Pink Lady or a Honeycrisp.  Try it on different apples and see which you like best!

Photo courtesy of

Photo courtesy of

Peanut Broccoli Stir-Fry

And… last but not least!  I found this on Southern Living Magazine’s website.  This is a great stir-fry!  If you are looking to make this even healthier, try a rice substitute like quinoa or barley.

How many of these have you tried?

Easy Peasy Roasted Vegetables

Happy Monday!  Here is another vegetarian recipe idea for you in honor of Meatless Monday!


As easy as this now seems to me, less than 2 years ago I had no idea how to roast my own vegetables!  In fact, I would buy very small containers of them for about $5.99 per pound from the hot food bar at my local market.

It couldn’t be simpler, though.  The hardest part is peeling & chopping the vegetables, but once you get past that all you have to do is give them a good stir every few minutes and make sure they don’t burn.

All you need to make this recipe are:

  • 6 cups cut, fresh seasonal vegetables – whatever kind you like!

I like to start with whatever lovely organic veggies are in season because they are full of flavor and super fresh.  In the fall & winter, I love to use butternut squash, and root vegetables like parsnips, carrots, sweet potatoes, and Brussell  sprouts.  In the spring & summer, I still use carrots and sweet potatoes, as well as broccoli, cauliflower, squash, asparagus spears, and cherry tomatoes.  I usually cook about 6 cups of cut vegetables at a time so I have leftovers for lunch at least a couple of days during the week. 

  • Whole garlic cloves, crushed
  • Extra virgin olive oil
  • Salt & pepper to taste


Preheat oven to 375 degrees. Throw all of the cut vegetables & garlic on a baking sheet.  Add 1 – 2 tablespoons of oil (depending on how many cups of vegetables you are preparing).  Make sure all of the vegetables get a light coating of oil, then add salt & pepper to taste.

Roast vegetables for about 20-25 minutes.  Some will cook faster than others (like the brussel sprouts, for example).  Check every 5 minutes or so, making sure to stir vegetables around cooking all sides evenly.

I recommend serving over cooked millet, spelt, or barley, which are higher in nutrients than rice.

millet barley lentils spelt rice substitutions

Other recipes you’ll love:

Easy Fish Tacos


Vegetarian Lean Lasagna




Vegetarian Sicilian Cauliflower Pasta Recipe

Hi everyone!  It’s me again sharing a delicious vegetarian recipe with you in honor of Meatless Monday.  

If you don’t know about Meatless Monday, click here to read more about it.

I love Italian food!  I could eat it every day, in fact!  Today’s recipe, Sicilian Cauliflower Pasta is from The Meat Free Monday Cookbook.


Here’s what you will need to make 4 servings:


  • a pinch of saffron threads
  • 1 small-medium cauliflower, chopped
  • into small florets
  • 3 tablespoons olive oil
  • 1 onion, finely chopped
  • 2 fat garlic cloves, minced
  • a pinch of red pepper flakes
  • 1/3 cup raisins
  • 1/2 cup pine nuts
  • 2 tablespoons sun-dried tomato paste
  • 1 bay leaf
  • 14 ounces whole-wheat mafalda corta pasta
  • 1 tablespoon lemon juice
  • 2 heaping tablespoons freshly chopped
  • flat-leaf parsley
  • freshly grated vegetarian Parmesan to serve
  • salt and freshly ground black pepper

How to prepare:

Soak the saffron threads in 2 tablespoons boiling water and set aside.

Cook the cauliflower florets in a large pan of boiling salted water for about 4 minutes until tender. Scoop the cauliflower out of the pan, drain, and set aside, and reserve the water.
Heat the olive oil in a large sauté pan, add the onion, and cook over medium heat until tender but not colored. Add the garlic and chile and cook for an additional minute. Add the raisins and pine nuts to the pan and continue to cook until the pine nuts are toasted and lightly golden.
Add the cauliflower, steeped saffron, sun-dried tomato paste, and bay leaf to the pan along with 1/2 cup of the cauliflower cooking water. Season and cook over low to medium heat for about 5 minutes, lightly mashing the cauliflower with the back of a wooden spoon to make a sauce and adding more water if necessary if it starts to look dry.
Meanwhile cook the mafalda corta in the cauliflower water according to the package instructions. Drain, reserving 1 cup of the water, and put the pasta into the sauté pan with the cauliflower sauce. Add the lemon juice and chopped parsley and stir to combine. Add some of the reserved water if needed. Serve with lots of freshly grated Parmesan.

Photo courtesy of

This recipe is courtesty of the Meatless Monday movement.
For nutritional information, click here.

Other recipes you might like:

Easy Fish Tacos

Vegetarian Lean Lasagna

Meatless Monday Tomato Basil Salad

Arugula Salad with Avocado & Cherry Tomatoes

Easy Fish Taco Recipe


Happy Meatless Monday!


While my Meatless Monday posts are typically exclusively for vegetarians, I thought I’d throw in this Easy Fish Taco recipe for those of us who enjoy fish from time to time. I generally make this dish when I am working from home & looking to whip up a quick protein-packed lunch or dinner for myself.

What you need:

1 albacore tuna or yellowfin tuna burger patty

1 whole wheat tortilla

Feta cheese crumbles

Broccoli slaw

Lime wedge

Olive oil

How to prepare:

Pan fry the tuna burger patty per instructions on the box. I use the yellowfin tuna burgers from Whole Foods. They are delicious and pan fry in just 8 minutes (4 minutes per side) with a little olive oil. Set aside. Warm tortilla in a skillet or for about 20 seconds in the microwave.

Crumble the fish burger into warmed tortilla. Squeeze juice from the fresh lime directly onto the fish. Top with broccoli slaw & crumbled feta cheese.


This is ready in minutes! Serve with tortilla chips & your favorite salsa. 



Other meatless recipes you may like:


Vegetarian Lean Lasagna

Meatless Monday Tomato Basil Salad

Arugula Salad with Avocado & Cherry Tomatoes

Vegetarian Sweet Potato Risotto

Once I saw this delicious Sweet Potato Risotto recipe on Friday in the Whole Foods “Health Starts Here” flyer, I knew this would be the vegetarian recipe that I featured for the next Meatless Monday.

Sweet potatoes are my favorite vegetable – so versatile, they can be used for crispy, salty fries or blended with bananas & honey for a sweet snack or dessert.

vegetarian risotto

Source: Whole Foods Market, Oakland Wellness Club (W5)


Bon appetit!

I’d love to hear about your favorite vegetarian recipes!  Leave me a comment below & share them with me.

Quick & Healthy Breakfast – Yogurt Parfait


Happy Monday!  Here is your Meatless Monday recipe idea.  This week, it’s all about breakfast.  You don’t have to have bacon & eggs to get a protein-packed breakfast.  Try this delicious, quick & healthy meatless alternative!

Fruit-flavored yogurts have a ton of extra sugar and not much protein, so consider making this instead for a decadent breakfast with both the fiber and protein you need to make it until lunch time.

Instead of flavored yogurt, I use plain non-fat Greek yogurt that is high in protein and I add my own fresh fruit to avoid the unnecessary sugar.  I have paid close to $4.00 to buy something similar at Starbucks, and their version didn’t even have fruit!

Here’s what you will need to make your own:

3/4 cup sliced strawberries, raspberries, or other juicy fruit

1/2 cup blueberries (fresh or frozen)

8 oz non-fat Greek yogurt

1/4 cup of natural granola (Udi’s Au Naturel is my favorite!)

Wild local honey

How to make it:

1) Layer half of the strawberries & half of the blueberries on the bottom.  Add a drizzle of honey for extra sweetness.

greek yogurt parfait

2) Layer half of the yogurt on top of the berries.

greek yogurt parfait

3) Top with granola.

greek yogurt parfait

4) Add remaining yogurt & fruit.  Top with remaining granola & drizzle with honey.

greek yogurt parfait

What’s your favorite kind of Greek yogurt?  Leave a comment below & let me know.  Thanks!

Meatless Monday Recipe – Tomato Basil Salad with Feta Cheese

Meatless Monday Tomato Basil Salad

Meatless Monday Tomato Basil Salad

Happy Monday to you all!  Another Meatless Monday recipe idea for you.  This one is inspired by spring!

For the past several years, I have enjoyed going out to my garden and picking beautiful heirloom tomatoes and basil to make this salad.  I have experimented with different cheeses over the years, but this is my favorite version.


6 medium or 4 large heirloom tomatoes

8-10 basil leaves, finely chopped

Feta cheese

Extra-virgin olive oil

Freshly ground pepper

Sea salt


Cut tomatoes into quarters (or smaller if using large tomatoes).  Add a capful of extra-virgin olive oil (more if desired).  Sprinkle the basil & feta cheese on top.  Add salt & pepper, as desired.

This simple, delicious salad serves 4-6 people.  Also works as dinner for two hungry people if you add a fresh baguette!  Enjoy!

Other vegetarian recipes you may like:

Vegetarian Skinny Cowboy Soup

Sweet Potatoes with Coconut, Pomegranate, and Lime

Broccoli and Cheese Quiche








Meatless Monday Recipe – Sweet Potatoes with Coconut, Pomegranate, & Lime

I love sweet potatoes, and I love cilantro.  Since this vegetarian dish had both ingredients, I had to try it.  This recipe is courtesy of Whole Living magazine.  Here is what you will need to make 4 servings.


  • 4 sweet potatoes
  • 1/2 cup light coconut milk
  • 1/4 toasted unsweetened coconut flakes
  • 2 tablespoons chopped cilantro
  • 1 cup pomegranate seeds
  • Kosher salt
  • Lime wedges


  1. Heat oven to 400 degrees. Arrange sweet potatoes, pricked with a fork, on rimmed baking sheet and roast until tender, about 45 minutes. Let cool slightly.

  2. Slice tops and mash sweet potatoes with a fork. Divide coconut milk, coconut flakes, cilantro, and pomegranate seeds among sweet potatoes. Season with salt. Garnish with additional sprigs of cilantro and serve with lime wedges.


Have you tried this recipe?  Leave me a comment below & let me know what you thought!





Source: via Karen on Pinterest