Sweet Potato Protein Pancakes {gf, df}

As I’ve mentioned in other posts, I try NEVER to skip breakfast.  Especially since I typically work out in the morning before work, I’d be a hangry mess by mid-morning if I skipped this important meal!

I also make sure to incorporate at least 20 grams of protein into my breakfast, as otherwise I’m prone to the dreaded blood sugar crash.  I used to be a carboholic in the mornings, generally eating only dry cereal and a banana, along with my coffee.  After wondering why, for the longest time, I was consistently feeling shaky, slightly nauseous, light headed, and on the brink of a major headache around 10:30am, I finally figured out that I was likely experiencing an insulin spike following my carb-loaded breakfast which resulted in low blood sugar and all the aforementioned symptoms.

So, alas, protein is a must in ensuring my first meal of the day sets me up for success! This generally means I tend towards savory breakfast items.  But sometimes I still crave something sweet so I started experimenting with protein pancakes.  I probably make these once a month, usually on a weekend morning, as a special treat.  This version incorporates sweet potatoes, but I’ve also done variations such as banana + slivered almonds, frozen blueberries + walnuts, even added powdered peanut butter for some extra deliciousness!  The possibilities are endless really…you may just need to adjust the non-dairy milk amount or coconut flour to get it to the right consistency.

I also recently started adding collagen protein to my pancakes, along with each morning in my cup of coffee, in smoothies, in oatmeal, really just about anything!  Warm or blended foods tend to work best as it can get a bit lumpy when incorporated into cold things.  A good brand should be flavorless, unless of course you’re looking for more of a flavored version.  Collagen consumption has many reported benefits and personally I’ve seen a definite effect in the strength of my hair and nails.  The link to the product above also contains a good description of some of the other reported benefits such as anti-aging, bone and joint health, and gut health.

Sweet potato pancake batter

The batter turns a bit orange, partly from the coconut flour and partly from the sweet potatoes.  As you can see, I also try to leave the sweet potatoes a bit lumpy as I like the texture of them.

Cook these over medium-low heat to allow them to cook through as well as to hold together better.  Let them hang out long enough until they slide around on the pan easily.  I constantly get too impatient and end up with broken apart, ugly pancakes.  Luckily I only ruined the first few of this batch and was able to get a few that were picture worthy!

Sweet Potato Pancakes

Sweet Potato Protein Pancakes {gluten-free, dairy-free}

Servings: 2-3

Time: 20 minutes


  1. 1 medium sweet potato, cooked
  2. 4 large eggs
  3. 2 scoops collagen powder, optional
  4. 1/4 C coconut flour
  5. 1/4 C cashew milk or non-dairy milk of choice
  6. 1 t pure vanilla extract
  7. 1 T coconut sugar, honey, or pure maple syrup
  8. 1 t cinnamon
  9. 1 t salt
  10. 1/4 t baking powder
  11. 2 T coconut oil, divided
  12. Toppings of choice, such as drizzled almond butter and chopped nuts (pictured); thawed, frozen berries; additional maple syrup or agave syrup, gf granola, etc.


  1. In a small bowl, add eggs and lightly beat with a whisk.
  2. Add cashew milk, vanilla, 1 T melted coconut oil, sweetener, cinnamon, and salt and whisk to combine.
  3. Add baking powder, coconut flour and collagen powder, whisking just until no large lumps remain.
  4. Add the cooked sweet potato and use the whisk to incorporate and break up slightly as necessary, leaving it a bit lumpy.  At this point, you could include whatever add ins you want, adjusting the non-dairy milk or coconut flour as necessary.  Tip:  I didn’t have a cooked sweet potato on hand so I scrubbed one and then heated it in the microwave for 4-5 minutes until it was soft.  Then I cut it in half and used a spoon to scoop out the inside and discarded the skin.
  5. Working in batches, heat about 1/4 T remaining coconut oil in a skillet over medium-low heat.  Once oil is melted and the pan is heated, add small amounts of batter, approximately 1/4 C, to the pan.  Allow to cook for 3-4 minutes or until fully set, flip, and cook other side for additional 3-4 minutes.
  6. Top to your heart’s delight and enjoy!

Nutrition Info (based on 2 servings, without toppings):

450 total cal, 25 g protein, 29 g carb, 25 g fat


Note:  CeceOnTheGo participates in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means to earn fees by linking to Amazon.com and affiliated sites.  The products linked are products actually used when preparing this recipe

Turkey Sausage Egg Cups

I NEVER skip breakfast.  If I were to miss it, trust me, you wouldn’t want to be anywhere near 🙂  #hangry – it’s a thing

Since I typically work out first thing in the morning, it’s important to have a protein packed breakfast ready and available afterwards.  I’m also prone to having the dreaded blood sugar crash mid-morning if I don’t eat enough protein in the morning.

After working out in the morning, I’m usually rushing to get ready for work on time, so breakfast also needs to be fast and convenient.

These egg cups are perfect for all these reasons!  They’re packed with lean protein, super easy to make ahead, portion out, and take on the run.  They also reheat really well.

I typically use silicone muffin pans for these, as the egg cups pop right out and the pan is super easy to clean!  I’ve used normal metal baking pans in the past, sprayed with cooking spray, and after fighting to get it clean, gave up and tossed it (not a proud moment – I hate giving up and I hate being wasteful!!!)

You can also mix these up with just about any veggie you like!  I’ve done fresh spinach, bell peppers, onions, you name it!  Depending on how much veg you add, you may need to reduce the eggs a touch so they don’t spill over (speaking from experience here 🙂 )

I also love topping theses with some salsa or hot sauce, such as Cholula, for some added flavor and spice!


Image may contain: 1 person, food

Pic:  heading to work for an extra long shift following a night with little sleep!  So glad I had those egg bites to power me through!

Turkey Sausage Egg Cups

Servings: 8   (3 egg cups per serving)                  Total Time:  30 minutes


  1.  1 pound lean ground turkey (I used 99% lean) or turkey sausage
  2. 14 large eggs
  3.  Sausage seasoning (omit if using pre-seasoned sausage):
    • 1/2 t crushed red pepper (more or less to taste)
    • 1 t salt
    • 1 t pepper
    • 1/2 t dried marjoram
    •  1 t dried sage
    •  1 t dried thyme
    • 1 t dried rosemary
    • 1/2 t ground fennel seed
    • 1 t garlic powder
    • 1 t onion powder
    • 1 t dried parsley
  4. Cheese or non-dairy cheese substitute, optional


  1. Preheat oven to 375F
  2. If using regular ground turkey, use hands to mix all seasonings with turkey
  3. Form turkey into 24 rough balls
  4. Press turkey balls into bottom of each muffin slot
  5. In a small bowl or large measuring cup, crack eggs and whisk to combine.  Season with salt and pepper as desired
  6. If adding veggies, place small amount in muffin cups on top of sausage
  7. Pour egg mixture over turkey sausage (and veggies if added)
  8. Bake for about 20 minutes, or until eggs are fully set
  9. Remove from oven, top with some shredded cheese if desired, and place back in oven for a few minutes until melted
  10. Remove from oven and enjoy!

Nutrition info:  212 calories, 10.3 g fat, 2.5 g carb, 27.7 g protein



Note:  CeceOnTheGo participates in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means to earn fees by linking to Amazon.com and affiliated sites.  The products linked are products actually used when preparing this recipe.