French Toast Egg Roll-Up – High Protein & Fiber

French Toast Egg Roll-Up – High Protein & Fiber

Having trouble reaching that Protein Macro but still craving a sweet, carb-filled breakfast, or maybe in the mood for breakfast at dinner?  Enjoy this great Finalrecipe packed full of protein that you can enjoy any time of the day, while still satisfying that craving for something sweet.  And the best thing?  It is very easily adaptable depending on ingredients you have on hand and the portion size you would like to create…   Also, feel free to add berries or bananas to switch things up – use your imagination and build on the basic recipe!

Here is what you will need:

~ Eggs (or Egg Substitute).  You will need at least 2 eggs or 1/2 cup egg substitute, more if you would like a bigger portion

~ Cinnamon – 1/2 tsp

~ Nutmeg – 1/4 tsp

~ Salt – 1/4 tsp

Ingredients no text

The Basic Ingredients

~ Agave or any Sweetener of Choice (sugar, maple syrup, coconut sugar, artificial sweetener) – amount necessary will vary on quantity of eggs used.  For a large 3 egg serving I added 2 Tbsp Agave

~ Tortillas or Wraps (again, quantity depends on serving size you would like to create)  – For a large meal, I use 2 High Protein, High Fiber Whole Wheat Wraps

~ Cooking Spray

~ Maple Syrup  to top the final product

Step 2

Dip each tortilla in egg mixture and cook

Mix/whisk the first 5 ingredients in a pie plate sized sized dish until well combined (something big enough to dip the wraps or tortillas in…)

Preheat a frying pan and spray with cooking spray

Dip one of the wraps/tortillas in the egg mixture, coating thoroughly, and place in pan, flipping to cook on both sides.  Repeat if using 2 wraps/tortillas. Transfer cooked tortillas to a plate

Spray your pan with cooking spray again, then pour in your remaining egg mixture, cooking on both sides to create an omelet of sorts

Step 4

Cook the remaining egg mixture like an omelet

Stack your wrap/tortilla(s) and the egg mixture “omelet” and roll up creating a large log-shaped creation

Top with Maple Syrup and enjoy!

This recipe satisfies that craving to eat something sweet, but also really packs a protein punch!  Your egg “omelet” serves to help make your roll-up into a generous portion, but because it is sweetened and flavored to taste like French Toast, you aren’t eating the same old boring plain eggs yet again!

Prepare to be filled up!  The “finished” photo was taken on a full-sized dinner plate …. that’s a big meal!


Pin It!

Chocolate Chip Baked Oatmeal – Eat More 2 Weigh Less

Chocolate Chip Baked Oatmeal – Eat More 2 Weigh Less

Chocolate Chip Baked OatmealThis chocolate chip baked oatmeal is definitely a family favorite.  My guys despise oatmeal (goo, as they refer to it), but LOVE this granola bar-esque morning bowl of yum.  It’s like a Quaker Chewy granola bar warm, and slightly crispy, served with milk.  Of course, one could just attempt to pour milk over a Quaker Chewy…but that would so miss the point of indulging in this piece of chocolate chip heaven.

The original recipe used raisins which, of course, would still be an option…but doesn’t chocolate make everything better?

If you try it with raisins, let me know how it turns out. ~Kiki


Chocolate Chip Baked Oatmeal Recipe

Serves 12
Prep time 10 minutes
Cook time 25 minutes
Total time 35 minutes
Allergy Egg
Meal type Breakfast
Misc Freezable, Pre-preparable, Serve Hot
From magazine Taste of Home
Baked oatmeal with chocolate chips and coconut. Baked until crispy (not gooey like traditional oatmeal), and served warm with milk.


  • 2 Large eggs (or equivalent substitute)
  • 1/2 cup coconut oil
  • 1/3 cup packed brown sugar (I use Sucanat)
  • 3 cups old-fashioned oats
  • 3 teaspoons baking powder
  • 1 teaspoon salt
  • 3/4 teaspoons cinnamon
  • 1/3 cup flaked coconut
  • 2/3 cups chocolate chips (I use Hershey's Special Dark - raisins may be used instead)


  • Milk (to serve with cereal)


In a bowl, combine eggs, oil, and brown sugar.
In a separate bowl, combine oats, baking powder, salt, and cinnamon: add to egg mixture, stirring just until moistened.
Stir in coconut and chocolate chips (and/or raisins).
Spoon in to a greased 13x9 baking dish, pressing flat. Bake uncovered at 350 for 20-25 minutes or until edges are golden brown.
Immediately cut into 12 sections. Serve warm with milk, if desired.


This oatmeal will continue to harden as it sits, making it easy to store  the leftovers, and perfect to add milk to soften back up later.  Just be sure to cut into serving sizes while it is still warm, or this task becomes almost impossible, depending on how long you baked it.


Nutrition (for 1/12 of recipe, not including milk):

Calories: 256, Fat: 15g, Saturated: 9g (from coconut oil*), Cholesterol: 36g, Sodium: 244, Carb: 27g , Fiber: 3g, Sugar: 11g, Protein: 4g

The recipe provides a good source of Manganese (~40% of daily recommendations), 5% Calcium, and 7% Iron.

*Saturated Fat from coconut oil is not shown to hold the same health risks as saturated fats from animal fats (butter, meats, etc.), and is therefore considered a "good" fat.  Be sure to look for "unrefined, cold-pressed" coconut oil, and if still concerned about using coconut oil, feel free to sub your fave oil.

Whole Wheat Buttermilk Pancakes

Whole Wheat Buttermilk Pancakes

These Whole Wheat Buttermilk Pancakes are a Saturday morning tradition around here!  Whether they are part of a smorgasbord, or star of the show, we love them just the same.  They cook up light and fluffy, every time, with just enough “stick to your ribs” goodness from the fiber in the whole wheat.  Our family loves them drizzled with Trader Joe’s  Organic Maple Syrup, but top them however you like!

Whole Wheat Buttermilk Pancakes

Serves 9-12 pancakes
Prep time 20 minutes
Cook time 10 minutes
Total time 30 minutes
Allergy Egg, Milk, Wheat
Meal type Breakfast
Misc Child Friendly, Serve Hot
From book Recipes from the Old Mill
These pancakes, made w/whole wheat flour, turn out nice and fluffy, every time! They've been a Saturday morning tradition in our home for years, and sure to become a family favorite in yours. We love to drizzle them with Trader Joe's Organic Maple syrup, but top them however you like!


  • 2 Large eggs
  • 1 cup whole wheat flour
  • 1 cup unbleached all purpose flour ((can use all whole wheat if desired))
  • 1 3/4 cup buttermilk or plain yogurt
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 2 tablespoons oil


Mix all dry ingredients with a whisk.
In a separate bowl, beat eggs and buttermilk or yogurt well.
Add egg/buttermilk mixture to dry ingredients and mix just until combined. Add oil then mix again.
Let batter sit for 15 minutes or more while you preheat the griddle and set the table.
Ladle batter onto griddle sprayed w/cooking spray (unless griddle is non-stick) in 1/4 cup portions. After about 3 minutes, when surface of the cake is no longer shiny and small bubbles are beginning to form around edges, it is time to flip the cake. Cook on the other side until it's browned, or another minute or so.
Serve immediately, or keep warm in a 200 degree F oven while you finish cooking the rest of the cakes. Do NOT stack.


  • Serve immediately, or keep warm in a 200 degree F oven while you finish cooking the rest of the cakes.  If placing in oven, do NOT stack pancakes, as it causes them to become dense.  The longer pancakes sit, as well, the less fluffy they will be.
  • Pancakes may be made with all whole wheat flour if desired, but it is recommended to try the recipe once as written, to know if texture is preferred one way or the other.
  • Other variations include: adding 1/2-3/4 cup blueberries to batter in the last mixing step,  OR 1/2 cup diced apples, 1/4 cup chopped walnuts, & 1/4 tsp cinnamon, for a wonderful Autumn-flavored version


Nutrition per pancake:

Calories: 126, Total Fat 4 g, Saturated 1 g, Cholesterol 37 mg, Sodium 267 mg, Total Carbs 18 g, Dietary Fiber 2 g, Sugars 3 g, Protein 5 g,Vitamin A 1%, Calcium 10%, Iron 6%


Overnight Whole Wheat Coffee Cake

Prepped the night before, and baked in the morning, this Overnight Whole Wheat Coffee Cake becomes a go-to for holiday brunch or overnight guests.  This streusel-laden delight made with all whole wheat pastry flour,  provides a fiber boost that your guests will love with their morning (or afternoon!) coffee. 

Overnight Coffee Cake

Serves 9 squares
Prep time 24 hours, 15 minutes
Cook time 35 minutes
Total time 24 hours, 50 minutes
Allergy Egg, Milk, Wheat
Meal type Breakfast, Dessert
Occasion Christmas, Thanksgiving
100% whole wheat coffeecake with cinnamon, brown sugar, pecan streusel and vanilla glaze. Prepared the night before, & baked in the morning creating ease for overnight guest entertaining, or holiday brunch.


  • 3 tablespoons organic unsalted butter (softened (or solid coconut oil))
  • 3 tablespoons organic unsweetened applesauce
  • 1/2 cup evaporated cane juice crystals
  • 1 Large egg
  • 4oz nonfat Greek yogurt
  • 1 cup white whole wheat or ww pastry flour ((slightly pack the cup if using pastry four))
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon nutmeg or cinnamon
  • 1/4 teaspoon salt
  • 1/2 teaspoon baking soda


  • 6 tablespoons Sucanat
  • 1/4 cup chopped pecans / walnuts
  • 1/2 teaspoon cinnamon


  • 1/2 cup powdered sugar (sifted)
  • 1 1/2 teaspoon water
  • 1/4 teaspoon vanilla extract


Combine butter and sugar; cream until light and fluffy. Add applesauce, egg and yogurt; mix well.
Combine next 5 dry ingredients; add to batter and mix well. Pour into greased and floured 8x8 pan.
Combine Sucanat, nuts, and cinnamon; mix well and sprinkle evenly over batter.
Press nut mixture into the batter with spatula or fingers.
Cover and chill overnight.
Uncover and bake at 350 degrees for 30-35 minutes.
Combine glaze ingredients and drizzle over warm cake.


Prep time includes overnight chilling.


Nutrition (for 1/9 of recipe):

Calories: 219, Total Fat 7g, Sat 3g, Poly 1g, Mono 2g, Cholesterol 11mg, Sodium 175mg, Potassium 43mg, Carb 39g, Fiber 2g, Sugar 8g, Protein 3g

Overnight Whole Wheat Coffee Cake

STOP Spinning your wheels and Get OFF the Rollercoaster!



Download the FREE EM2WL Quick Start Guide and get...

> An overview of the Eat More 2 Weigh Less basics


> Access to our Crushing the Diet Mentality Facebook Community


> BONUS!! FREE fat loss/muscle gain workout plan.


You have Successfully Subscribed!