Recipe: Protein Coconut Breakfast Cake

HEY LOOK, GUYS, A RECIPE. I know I’ve been quiet lately. I’ve moved into a new apartment and I’m still kinda figuring out my personal schedule and getting back on track. But I know I owed you a delicious recipe so here it is!

I’ve been obsessing over coconut cake lately. It haunts my dreams: a light, fluffy white cake with a thick, ultra sweet frosting studded with sweetened shredded coconut.

Pure. Sugar. And. Carbs. SO GOOD.

But I can’t really indulge in those things too often anymore, and now that I’m living alone, me baking a whole cake is a dangerous idea. And of course I need new breakfast ideas full of protein all the time! I recently made some delicious banana protein muffins and figured I could adapt the recipe to a coconut cake! It’s even pretty easy.

The ingredients list is short: egg whites, plain Greek yogurt, coconut extract, unflavored whey protein, whole wheat flour, baking sugar substitute, baking powder and unsweetened coconut flakes.

You need to whip the egg whites into stiff peaks. It should take less than 10 minutes with a hand mixer, and egg whites whip better when they’re room temperature.

Next you fold in the Greek yogurt, being gentle so as not to break up all of the bubbles in the egg whites. Carefully stir in the dry ingredients, mixing until it’s *just* blended. If you overblend it the bubbles will disappear.

Pour the batter into a pan coated with cooking spray and make sure it’s evenly spread. Sprinkle the coconut on top in an even layer, then pop into a 325 degree oven. It’s going to rise a LOT, so you may want to put it on a baking sheet to catch any rogue flakes of coconut that might fall off. It’s going to take about 35-40 minutes, and will be done when a toothpick inserted into the center comes out clean.

Look at that amazing golden brown deliciousness!!! Allow me to even give you a CLOSE UP. Mmmm. Allow it to cool thoroughly then slice into four generous pieces. This is really good reheated gently in the toaster oven in the morning too.


Protein Coconut Breakfast Cake

  • Servings: 4
  • Difficulty: easy
  • Print

A mildly sweet, protein rich cake with the flavors of coconut.

NUTRITION PER SERVING: 230 cals, 10.3g fat, 271.3mg sodium, 14.1g carbs, 22.2g protein.


  • 6 egg whites
  • 1 tsp coconut extract
  • 1 cup plain Greek yogurt
  • – 42g Isopure unflavored whey isolate protein powder (or 1 1/2 servings of your brand)
  • 1/4 cup whole wheat flour
  • 12 tsp sucralose
  • 1/2 tsp baking powder
  • 1/2 cup unsweetened coconut flakes


  1. Preheat the oven to 375 degrees and spray a loaf pan with non-stick cooking spray.
  2. In a medium bowl, whisk egg whites and coconut extract until stiff peaks then fold in yogurt. Add in the Whey Protein Powder, flour, baking powder and Splenda and mix gently until just combined.
  3. Spread the batter into the prepared loaf pan. Sprinkle the coconut evenly on top and bake for 35 – 40 minutes, or until a toothpick comes out clean. The cake will rise considerably, so you might want to set a baking sheet underneath to catch any spills.
  4. Allow the cake to cool thoroughly (it will lose volume as it cools). Slice and serve!


Pork Steak with Persimmon Puree

My most recent recipe was published today at Blazing Caribou Studios, here’s a sample:

Does the sound of Pork Steak with Persimmon Puree make you hungry? Me too! Once again, my good friend Paul from the Varmints Podcast has asked me to develop a recipe to accompany the latest episode: Pigs! So like the Rabbit and Bison recipes I did earlier this year to accompany their respective Varmints episodes, now you can learn all about the animal, and then make a delicious recipe out of them! I’m sick, huh? 😉 You know you love it.

You can read the rest and get the recipe by going over to my blog Recipe for History.

I wrote this as a companion recipe for the amazing Varmints! podcast episode about pigs! You can listen to it here. You might hear my name mentioned!


Recipe: Sweet Potato Pie Oatmeal

A chill has entered the air where I live. It’s dark out when I leave work know, and I’ve pulled out my fingerless glove/mitten things. People are starting to talk about Christmas presents. I know it’s pumpkin season. How can I forget with signs of pumpkin spice everything all over the place? But special attention needs to be provided to the humble sweet potato, and there’s no better meal for sweet potato than breakfast! This oatmeal tastes truly decadent, like a big slice of sweet potato pie, but contains nothing artificial: no artificial sweeteners or flavorings.

The ingredients are simple: a couple of hefty sweet potatoes, some old fashioned oats, prunes and sweet spices.

Bring the prunes to a boil with the water and salt and simmer for 10 minutes to soften. Prunes add complex sweetness, a rich depth of flavor with a hint of bitterness reminiscent of molasses. I blend them once softened to create a thick, flavorful base in which to cook the oats.

Add the spices and the oats to the liquid, lower to the barest simmer and cook for 15 minutes. You need to be careful here, because the dates will have a tendency to stick to the bottom and burn. Stir once if you think you need to.

In the meantime, microwave the sweet potatoes for 10 minutes-ish, until they’re soft through the center, then remove the skins and mash with a fork. My two large sweet potatoes came to about 2 1/2 cups when mashed.

When the oatmeal is done cooking, stir in the mashed sweet potato.

Divide into 3 portions and serve, preferably with toppings. I topped mine with a tablespoon of heavy cream and a teaspoon of honey for an unctuous texture and buttery complexity. Prefer yours vegan? Splash it with coconut cream and add a drizzle of maple syrup! Sprinkle on a bit of extra cinnamon, too, if you like.

This breakfast is hearty and definitely on the sweet side, it will keep you full despite tasting like dessert. I can definitely see myself adding in some protein powder next time, too, you know how I love that protein powder! (I’m actually super excited I get to eat this tomorrow for breakfast, too. <3)

Sweet Potato Pie Oatmeal

  • Servings: 3
  • Difficulty: easy
  • Print

The sweet autumn spices of sweet potato pie in a sweet breakfast bowl of comfort.

NUTRITION: 406 cals, 8g fat, 161mg sodium, 76.6g carbs, 8.9g protein.


  • 2 1/2 cups water
  • 65 grams prunes (about 10 prunes)
  • 1/4 tsp kosher salt
  • 1 cup old fashioned oats
  • 1/2 tsp cinnamon
  • 1/8 tsp each nutmeg, allspice, ground ginger
  • 2 1/2 cups mashed baked sweet potato
  • 3 tbsp heavy cream
  • 1 tbsp honey


  1. Bring the water, prunes and salt to a boil over medium heat and simmer for 10 minutes. Blend until smooth, being careful to not splash yourself.
  2. Add the spices and oatmeal. Stir to combine, lower to a simmer, cover and simmer for 15 minutes.
  3. Stir in the mashed sweet potato until well combined, then divide into 3 bowls. Top each bowl with a tablespoon of heavy cream and a teaspoon of honey and enjoy.


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