Overnight Protein Mocha Oats

This recipe is for my chocolate, coffee, and oat lovers out there! A high-quality breakfast option to get your motor revving for a great day filled with plenty of high energy. Not only is this protein oat recipe tasty, but it is also nourishing and simple! Be sure to omit the espresso if you wish or use decaffeinated for young adults.

For kids and teens, the American Academy of Pediatrics (AAP) suggests those between the ages of 12 to 18 should not exceed caffeine intake beyond 100 mg (the equivalent of about one cup of coffee).

Feel free to pair the mocha mason jar oats with a few hard-boiled eggs for added protein. Or you can increase the whey protein serving to meet protein needs.


  • 1 cup Low-fat Fair life milk
  • 1 cup whole-grain oats or Kodiak Cakes Oats
  • 1/2 scoop chocolate Quest Whey Protein Powder
  • 1.5 Tbsp. baking cocoa
  • 2 Tbsp. instant espresso powder or decafinated espresso powder
  • 1.5 Tbsp. honey


Add fruits, healthy fats, and additional seeds for toppings


  1. Mix all ingredients together
  2. Cover and refrigerate all of your ingredients for 12 hours or overnight (minus the toppings- add those later)
  3. Distribute contents into mason jars and add desired toppings


**Serves 1-2


Breakfast is not the most important meal of the day because as I say, “all meals matter”! But breakfast is important to kick start the day for energy and you can do this by powering up with protein and quality carbohydrates. Be sure to check out my previous breakfast blog for other ideas on simple grab-n-go options for both young athletes and adults trying to be healthier!


We also have some delightful protein pancake recipes and Greek yogurt parfait options available for all.  Be sure to follow us on Instagram for other yummy recipes. If you also haven’t subscribed to our monthly newsletter take the time to do so. FREE recipes, blogs, and more are all sent right to your inbox!

In good health and God bless,

Wendi Irlbeck, MS, RDN, CISSN

Cinnamon Honey Double Baked Chickpeas

DYK, chickpeas and black beans are a legume? Chickpeas provide a great source of fiber, B vitamins, potassium, magnesium, folate and provide 4% of your total daily iron recommendations! If you are focusing on integrating more fiber in your diet or reducing your meat intake but want to keep protein up this recipe is for you!


  • 2 15-oz. cans of chickpea beans (garbanzo beans)
    • Be sure to reach for the sodium-free or low-sodium and rinse in a strainer before use.
  • 1 tablespoon olive oil
  • 2 teaspoon of cinnamon
  • 1.5 teaspoon of honey
  • 1 teaspoon of sea salt
  • 1 teaspoon of cracked black pepper (optional)-weird I know but it’s actually delicious!


  1. Pre-heat oven to 400 degrees F.
  2.  Drain chickpeas (garbanzo beans) and pour into a strainer. Be sure to rinse them thoroughly under cold water until the film is removed.
    1. Place chickpeas on a paper towel to dry.
  3. In a medium mixing bowl, whisk together ALL ingredients. Add the rinsed and dry chickpeas to the bowl and stir until the chickpeas are evenly saturated in the bowl’s contents.
  4. Spread the chickpeas onto the large baking sheet using tinfoil or parchment paper.
  5. Bake for 25-min and then add to a heated skillet on low heat for 5-8 minutes with a little cooking spray or olive oil in the pan.
    1. This is optional if you wish to not double bake in the skillet keep the chickpeas in the oven for a full 40-minutes.
    2. I like to experiment in the kitchen and roasting things twice or adding foods to a skillet adds another element of flavor. Feel free to skip if you wish.
  6.  Place hot, roasted chickpeas in a small bowl and sprinkle additional sea salt or crack pepper with an additional 0.5 teaspoon of honey (optional).
  7. Spread chickpeas back out on a baking sheet and allow to dry.
  8. For best taste, enjoy the day of or store in a sealed container at room temperature. This recipe can easily be tripled to accommodate large gatherings or because you’ll eat them immediately upon baking.


When you make these please snap a photo and tag me on social media using the tagline #Eattherainbow #Haveaplant and #Nutritionwithwendi .

We will be sure to share it and send you a little something special!

God bless and enjoy this delicious recipe. It pairs well with literally ANYTHING. You can enjoy these chickpeas as a snack, add to salads, use as a topping for pizzas, add as a garnish to soups, or even as a topping on hummus. Or my personal favorite, mash, and use chickpeas as a spread on whole-grain wraps and pitas! Great swap for dressings.


Be sure to follow us on Instagram for other yummy recipes.

In good health,

Wendi Irlbeck, MS, RDN, CISSN

Grain-Free High-Protein Egg Wrap

Ingredients per wrap:

  • 1 Egglife wrap
  • Choice of protein:
  • 3-5 cucumber slices
  • 1 handful of spinach
  • 1/4 avocado or 1 Tbsp. of hummus
  • 1 tbsp. of balsamic vinaigrette (optional)
  • 1-2 tomato slices (optional)
  • 1 diced serving of bacon or turkey bacon
  • Cracked pepper or  Mrs. Dash Everything But the Bagel Seasoning


*Heat wrap in the microwave for 15-seconds.

**Spread avocado on the wrap

**Assemble other ingredients, season to taste, and roll into a burrito.

Serve with your choice of carrot sticks, asparagus, and apple slices!

Great grain-free option for those trying to increase their veggie and protein intake. A healthy plate is a colorful plate!

White Chocolate PB Energy Bites


  • 2 cups of rolled oats (I used Kodiak Cake Protein Oats) but you can use any oats of your choice!
  • 1 cup nut butter (I used my favorite Nuts-n-More Peanut Butter)
  • 1 large, banana
  • 2 tbsp, Honey
  • 1/2 scoop, Vanilla Whey Protein Powder
  • 2 tbsp chia or flax seeds (optional)
  • 1/2-1 cup white chocolate chips (I used Ghirardelli chips)


*Combine all ingredients into a large bowl and mix with a spatula.

*Roll into bite-sized balls with hands and place on parchment paper on a sheet pan.

*Place in the fridge for approximately 60-min before consuming.

Serves 18, serving size (1-inch) balls, approx.

**Use discount code 143 for 15% off your next Nuts ‘N More order

Wendi’s “Eggcellent” Egg Bake Recipe

Are you looking for a nutrient-dense, high-protein, tasty and convenient way to fuel your day or satisfy hunger between meals? Try this egg-bake recipe! Great for a busy family looking to fuel their best!


  • 1 cup feta or shredded cheese of choice
  • 12 whole eggs whisked
  • 12  slices of turkey bacon or real bacon 🙂 (diced)
  • 6 cups of spinach (shredded)
  • 2 cups of mushrooms (diced)
  • 4 slices of whole-grain Ezekiel bread, cubed
  • 3 colorful bell peppers
  • 4 green onions (chopped)
  • 1 cup of low-fat milk
  • 1.5 teaspoon of minced garlic
  • Black pepper or seasoning of choice



  1. Preheat oven to 375 F. Grease a baking dish.
  2. Stir cheese, eggs, bacon, bread, peppers, milk, garlic in a bowl until well-combined; pour into baking dish
  3. Bake until eggs are set, 20-25 minutes


Allow egg-bake to cool and slice into 12 squares. Enjoy!

NWW’s Protein Puppy Chow

Here is one of the special holiday treats that I created during my “vacation” week as a dietetic intern in 2017. Just simple 5 ingredients, 3-5 minutes and you’re enjoying a healthier yet still sweet treat to ring in the new year! This protein puppy chow makes for a great quarantine indulgence or at the next party, you attend!


  • Check-mix cereal (4 cups)
    • Or any dry cereal of your choice
  • 100 % peanut butter or almond butter (3/4 cup)
  • During the time I developed this recipe in 2017 I used Smucker’s creamy peanut butter. However, I highly recommend using Nut’s n’ More, Rx Nut butter, or high-quality peanut butter that does not contain additional fillers. *A good peanut butter will contain peanuts and a pinch of salt for those asking.
  • Coconut Oil (2 tbsp.)
    • Great way to thin the mixture out but adding additional sweetness.
  • White chocolate chips (3/4 cup)
    • I personally love white chocolate and encourage you to try it. Most recipes call for milk or dark chocolate chips but as I said, grab the white chocolate chips and you won’t be disappointed!
  • Whey protein powder isolate (2 scoops)
    • I used Dymatize vanilla whey protein powder but you can swap with any good quality whey protein. Quest, Bi-pro, or any other whey protein is satisfactory! This will replace the powdered sugar used in the traditional puppy chow. You can use vanilla, chocolate, or any yummy flavor.


  1. Large mixing bowl, add Chex cereal and set aside.
  2. In a glass microwave-safe bowl or stovetop, add peanut butter with chocolate chips and heat until melted. Stir together with a large mixing spoon until smooth. Melt coconut oil last.
  3. Pour the chocolate chip/peanut butter mixture over the dry cereal. Stir well and prepare to stir softly to not crush the check mix cereal. Be sure to coat evenly. Allow cooling for only two minutes.
  4. Take a gallon zip-lock bag and add 1 scoop of protein powder to one bag and add the other scoop of whey protein powder to another gallon zip-loc bag for two separate bags. Scoop 1/2 mixture of the chocolate/peanut butter check mix into each of the gallon zip-lock bags.
  5. Zip the bags up and shake shake shake the entire Chex cereal is covered. Add additional whey protein powder as you see fit.
  6. Place in the fridge for 15-min or freezer for 45-minutes. Enjoy cold or room temperature! Personally, when I make these I put one bag on the counter to snack on post-workout and one bag in the freezer for a sweet treat!

Wendi’s Special Green Machine Smoothie!


  • 1 cup of water
  • 1 cup of Ice
  • 2 cup spinach or kale
  • 1 medium frozen banana
  • 1 TSP. cinnamon
  • 2 Tbsp. Nut’s n More Peanut Butter or nut butter choice
  • 1 scoop Chocolate Milkshake Quest whey protein powder

**Swap Peanut butter with powdered peanut butter to if desiring to reduce kcal & fat

**Use 4 oz. of low-fat Greek yogurt or 4 oz. of low-fat white or chocolate milk in place of water for additional protein, kcal, and nutrients

Nutrition Facts (1 svg.)

  • 390 kcal
  • 16 f fat
  • 36 g of CHO
  • 35 g of protein


**Use 4 oz. of Greek yogurt or 4 oz. of Cow’s Milk in place of water for additional protein, kcal, and nutrients.

Vanilla Berry Blast!


  • 4 oz. low-fat  milk or water
  • 1 cup raw spinach
  • 12/2 cup Greek yogurt
  • 1 cup of frozen mixed berries
  • 1 Tbsp. Peanut butter or (cashew, sunflower, or almond)
  • 1/4 cup of whole-grain oats
  • 1 scoop of ice (optional)
  • 1/2 scoop Quest vanilla whey protein powder


**Facts available upon request


Chunky Monkey Smoothie


  • 8 oz. low-fat chocolate milk
  • 1 scoop NSF whey protein powder
  • 1 frozen banana
  • 1 Tbsp cocoa powder
  • 2 Tbsp. dark chocolate chips
  • 1/2 RX chocolate sea salt bar (sliced and placed on top
  • Frozen, sliced banana
  • 2 Tbsp. peanut butter (Use discount code for higher protein nut butter)
  • 1 cup of whole-grain oats
  • Dried strawberries (placed on top)
  • 2 cups of ice


-Blend up all listed ingredients in a blender.

-Cut up 1/2 of an RX bar and 1 tbsp. of dried strawberries to place on top of the smoothie.

-Great way to increase kcal, protein, and carbohydrates to maintain weight or gain weight while optimizing recovery!