Food – EdTech Bites

The 250 Calorie Breakfast That Killed My Donut Addiction

This low-calorie breakfast is huge, high in protein, and actually keeps you full. Ditch the bagel and make this scramble instead. Your pants will thank you.

If your morning routine involves a donut, a cup of caffeine, and a slow descent into hunger and regret by 10am… hi, you’re not alone.

But I found a better way. a mountain of food (yes, actual volume) that’s just 250 calories and keeps me full all morning like some kind of breakfast wizardry, especially with the holidays around the corner. Seriously, don’t waste your precious calories on breakfast. Stack them for dinner instead.

Here’s what goes down in the skillet:

200g zucchini, sautéed with avocado spray
200g egg whites + 1 whole egg
1 Amylu chicken sausage, chopped and glorious
Optional iced coffee on the side (mandatory in spirit)

Peep The Video Recipe Below

It’s the kind of breakfast that looks like a cheat meal but eats like a macro-friendly masterpiece. Zucchini adds bulk without the calories, egg whites bring the protein, and the sausage makes it feel like brunch at a place that charges $17 for toast.

The best part? You can prep most of it the night before. Chop the zucchini, cook the sausage, even pre-mix the egg whites. Then just toss, scramble, and microwave if you’re in a rush. It’s faster than sitting in a drive-thru line wondering why your life feels off-track before 9am.

This is for the busy people. The tired people. The “if I skip breakfast, I’ll just eat four muffins at noon” people. If that’s you — this breakfast might change your mornings.

Big food. Small calories. No sugar crash. 10/10 would scramble again.

5-Ingredient High-Protein Dessert That Ruined Ice Cream for Me

Craving something sweet but still want to keep it low calorie? This creamy, protein-packed dessert crushes cravings without killing your calories — and it only takes a minute.

If your nightly ritual involves wrestling with your sweet tooth like it’s a demon on your shoulder whispering “just one spoon of ice cream,” let me introduce you to my secret weapon.

This 5-ingredient Greek yogurt dessert is cold, creamy, and packed with enough protein to make a bodybuilder nod in approval. Best part? It clocks in around 203 calories and packs 30 grams or protein— yes, really. That’s healthier than a protein bar and way more satisfying.

Here’s what’s in it:

170g nonfat Greek yogurt (thick enough to pass for cheesecake batter)
½ scoop vanilla ice cream flavored protein powder (don’t skip this — it’s the magic)
50g frozen mixed berries (for natural sweetness and a little drama)
5g organic honey
Mix it all up and boom — dessert is served.

It tastes like something you shouldn’t be eating. But you should. Because this little bowl of heaven doesn’t just quiet your cravings — it helps you hit your protein goals, stay full, and avoid the post-snack shame spiral that comes with raiding the pantry.

Perfect as a post-dinner treat, mid-day pick-me-up, or “I’m bored and just need to chew” moment. Plus, it’s basically idiot-proof. No cooking. No blending. Just stir, eat, feel superior.

If you’ve been looking for a low-calorie dessert that doesn’t taste like sadness and compromise, this one might ruin store-bought ice cream for you — and you’ll love it for that.

Tag it, share it, or save it for when the craving hits. Buen provecho!

Easy High-Protein Bagels for Busy Teachers & Foodies on the Go

Quick, healthy protein bagels made with Greek yogurt. This recipe is perfect for busy teachers, foodies, and anyone craving an easy, high-protein breakfast or snack. No yeast, no fuss!

If you’re a teacher, you know mornings aren’t about peace, they’re about survival. Between rushing to beat the bell, printing last-minute worksheets, and pretending coffee counts as breakfast, eating something nutritious often falls to the bottom of the to-do list.

Enter: homemade protein bagels! A 5-ingredient, no-yeast miracle that’s perfect for meal-prepping teachers, fitness-loving foodies, and anyone who wants a healthier, homemade alternative to store-bought bagels.

These high-protein bagels are soft, chewy, and customizable. Trust me when I say this recipe will keep you full and focused without the crash.

Ingredients (Makes 6 bagels)

2 cups or 450 grams or non-fat Greek yogurt (plain)
2 cups or 240 grams of high protein flour (or whole wheat for extra fiber)
2 scoops or 60 grams of chocolate protein powder
1 tsp baking powder
½ tsp salt
cinnamon to taste
1 scrambled raw egg (for the shiny egg wash to top them off)

Instructions

Preheat your oven to 375°F (190°C) and line a baking tray with parchment paper or foil
In a large bowl, mix the Greek yogurt, flour, baking powder, salt, and protein powder until a dough forms.
Lightly flour your hands and shape the dough into 6 equal-ish dough balls
Roll each dough ball out and poke a hole through each one giving it the classic bagel shape
Place them on the tray and brush them with the egg wash for a shiny gloss
(Optional) Sprinkle them with cinnamon to taste
Bake for 20–25 minutes or until golden brown on top.
Let cool for 5–10 minutes and enjoy with your favorite spread!

Video Recipe

Teacher-Tested, Time-Saving Fuel

This recipe is both healthy and practical. No yeast. No rising time. No nonsense. Just pure, protein-packed goodness you can make on a Sunday and eat all week.

Next time you’re lesson planning, lifting, or grading into the night, these bagels have your back (and your macros). Follow the blog for more edtech and food recipes. Join the email list to get updates, and tag me on social media when you make these bagels. Buen provecho!

Cold Brew Sourdough: The Caffeinated Bread Teachers Deserve

I swapped water for cold brew in my sourdough recipe… and it might be the most caffeinated coping mechanism of the school year! Full recipe and video in the blog post.

It’s National Coffee Day. Your brain is running on caffeine, your planner is full of sticky notes, and your students are asking for extra credit while you’re just trying to remember if you ate lunch.

So I made a solution. A sourdough solution.
I swapped the water in my usual sourdough recipe with cold brew coffee and, honestly, I may never go back. It’s toasty, rich, and slightly nutty…just like you after grading essays at 1 a.m.

This is your new favorite loaf, powered by coffee and teacher survival instincts.

Why Cold Brew Sourdough?

Aside from being a hilarious coping mechanism, using cold brew in place of water adds an aroma like no other and a subtle coffee flavor that pairs perfectly with butter, jelly, or more coffee!

If you’re already making sourdough, this is the easiest upgrade you’ll ever make.
And if you’re a teacher? Consider this your new form of self-care. Peep the video below and the full recipe below that.

Cold Brew Sourdough Recipe

Ingredients:

325g cold brew coffee (room temperature and unsweetened)
100g active sourdough starter
500g bread flour
12g salt

Instructions:

Feed your starter and let it double.
Mix cold brew and starter in a large bowl until combined.
Add flour and salt. Stir until shaggy.
Put on a glove (optional but recommended) and mix until fully incorporated.
Perform slap and folds for gluten development.
Cover with a damp towel and rest for 1 hour.
Do 4 sets of stretch and folds, 30 minutes apart.
Let it bulk ferment until doubled and jiggly (between 6-8 hours).
Shape into a ball, place into a towel-lined, floured bowl.
Cover and cold-proof in the fridge for 24 hours.
Preheat your Dutch oven to 475°F.
Score the dough and bake (lid on) for 25 minutes.
Remove lid and bake 15–20 minutes more (until internal temp hits 200°F).
Cool on a rack for at least 1 hour. Eat with coffee. Obviously.

Ready to Bake and Grade?

If you’re surviving conference week with caffeine and carbs, this cold brew sourdough is your new best friend. Share your loaf, tag a fellow teacher, and treat yourself to something warm, crusty, and deeply caffeinated.

Your inbox can wait. Your dough cannot. Buen provecho!

The Seasoning That Works On Everything

The one seasoning blend that saves dinner, time, and your sanity. You’ll never cook without it again!

🔥 The Back-to-School Kitchen Hack You Didn’t Know You Needed

Back-to-school season is chaos. The last thing you want to stress over? Dinner. Enter: the only seasoning blend you’ll ever need. It’s smoky, herby, garlicky, and brings just enough heat to wake up your taste buds (and your leftovers).

This all-purpose seasoning works on chicken, steak, pork, tofu, veggies, potatoes… basically anything that needs flavor fast. Plus, you probably already have everything in your pantry.

Why You Need This Seasoning Blend in Your Life

This seasoning is like your favorite teacher friend. It’s reliable, spicy, and just a little bit salty.

✅ Quick to make — under 5 minutes.
✅ Totally customizable — sweeten it for pork, zest it for fish.
✅ No MSG, no fillers — just clean, bold flavor.
✅ Saves you money — stop buying 6 different spice blends.
✅ Great for meal prep — use it all week on different proteins.

It also makes a cute homemade gift. Pop it into a spice jar, label it “Survival Dust,” and watch your fellow teachers or food-loving friends lose their minds.

🧂 EdTech Bites All-Purpose Seasoning Recipe

Ingredients:

2 tbsp Paprika
1 tsp. Pink Himalayan sea salt
1 tbsp Whole peppercorns
1/2 tbsp Dried thyme
1/2 tbsp Dried oregano
1 tbsp Garlic powder
1/2 tbsp Onion flakes
1/2 tsp. Chili powder
Optional: 5 unpopped popcorn kernels (for moisture control)
Optional add-ins: brown sugar (for pork), lemon zest (for fish/seafood)

Instructions:

Start by grinding the pink Himalayan salt and peppercorns in a mortar and pestle.
Add in the dried thyme and oregano.
Next, mix in the onion flakes.
Add paprika, garlic powder, and chili powder.
Blend until everything is evenly mixed and at your preferred texture.
Transfer the seasoning to a clean shaker or spice jar.
Toss in the unpopped popcorn kernels — they’ll absorb moisture and keep the blend from clumping.

📣 Make It Yours — And Tag Me!

This is just your seasoning base. Instead, think of it like a syllabus for flavor. Add your own twist: cumin, smoked paprika, nutritional yeast, lemon zest, or even cinnamon for Middle Eastern flair.

✨ Tag me when you try this blend or create your own version. I’d love to see how you use it and maybe even share your twist in a future post. Buen provecho!

Back-to-School, Not Back to Boring: How to Spatchcock a Chicken

Ditch dry chicken forever. This one simple technique cuts cook time, crisps the skin, and makes you look like a total kitchen boss. You’ll never roast the old way again.

The kids are back in school, the calendar’s full, and dinner? Let’s just say the frozen chicken nugget aisle is starting to look dangerously tempting. But just because summer’s winding down doesn’t mean you have to pack up the grill or settle for a sad, bagged bird.

Enter: spatchcocking! This is the back-to-school meal prep move you didn’t know you needed.

What Is Spatchcocking?

Spatchcocking, also called butterflying, is a technique where you remove the backbone of a whole chicken (or other poultry) and flatten it out before cooking. Think of it as opening up the bird much like opening a book. This allows the bird to cook more evenly and quickly, giving you juicy meat and crispy skin in less time. It’s a simple method that feels fancy, but once you try it, you’ll never go back to roasting a chicken the old wa

Why Spatchcock?

Think of this as your chicken’s version of “back-to-school organization.” By removing the spine and flattening the bird, you eliminate the big cavity that slows cooking down. It’s faster, crisper, and honestly… a good way to get out that work stress.

✅ Cooks evenly (no more dry breast + raw thighs situation)
✅ Crispy skin on every bite
✅ Done in less time—because homework waits for no one
✅ Still grill-worthy even after Labor Day

🛠️ What You’ll Need

1 whole chicken (3–5 lbs)
Kitchen shears or a sharp knife
Cutting board
Paper towels
Favorite seasoning or dry rub
Optional: aluminum tray for grilling

🔪 How to Spatchcock Like a Pro

Start Smart
Pat your chicken dry and place it breast-side down on the cutting board.
Chiropractic Time
Cut along both sides of the backbone and remove it completely (save it for stock—you’re thrifty and brilliant).
Crack It Flat
Flip the bird and press down on the breastbone until it lies flat. Like magic.
Prep for Flavor
Trim excess fat, then gently separate the skin from the meat. This is where the rub goes to do its best work.

Peep The Video Below to See It In Action

🔥 Cooking Options

Grill It: Indirect heat + frequent flips = golden skin.
Oven Roast: 425°F (220°C) for 40–50 min.
Pan Roast: Sear skin-side down in a hot skillet, finish in oven.

📲 Try It and Tag Me!

Before you give up and preheat the air fryer for nuggets, try spatchcocking a chicken. It’s weeknight-friendly, grill-season approved, and totally worthy of your Instagram and TikTok feed.

I want to see your crispy back-to-school birds! Buen provecho!

Homemade Sourdough Sandwich Bread

Turn your bubbly sourdough starter into the softest, tangiest sandwich bread ever. No fancy tools, just real flavor and step-by-step magic. Your perfect loaf starts here.

Because your starter deserves its glow-up.

This recipe requires an active sourdough starter—one that’s bubbly, lively, and ready to rise (literally). If you’re not quite there yet, no worries! Check out this blog post to learn how to make your own from scratch. Trust me, it’s like adopting a pet… but it lives in your fridge and smells like a bakery.

Ingredients:

100g active sourdough starter (the star of the show)
325g water
500g bread flour
10g salt
20g honey (adds sweetness and helps the dough chill a bit)

The Method to the Carbohydrate Madness:

Mix it up
In a big bowl, combine your 100g of bubbly starter with 325g of water, 500g of bread flour, 10g salt, and 20g honey. Stir until everything’s just barely holding it together—like most of us on Monday morning.
Let it rest
Cover the dough and let it sit for about 30 minutes. This is called the autolyse, which sounds fancy, but really it’s just the dough figuring out its life choices.
Stretch & fold (aka bread yoga)
Every 30 minutes for the next 2 hours, perform a series of stretch and folds. Do this 4 times. The dough will start to feel smoother and stronger. Growth. We love to see it.
Bulk fermentation
Cover the bowl and let the dough rise on the counter until it’s doubled in size—usually 4–6 hours. This part is slow, but so is becoming legendary.
Shape it
Roll the dough into a rectangle, then roll it up like you’re making cinnamon rolls. Tuck it seam-side down into a greased loaf pan like you’re tucking in a carb-loving baby.
Cold proof
Cover and place in the fridge overnight (or until it rises just above the pan). It’s chilling. Literally.
Bake it
Bake at 375°F (190°C) for 40–45 minutes until golden, majestic, and your kitchen smells like a Parisian bakery.
Cool it & slice
Let it cool (seriously, wait) before slicing. Then admire your creation and immediately plan 4 sandwiches.

And just like that, your starter has become something truly beautiful: sourdough sandwich bread. Soft, tangy, sliceable—just like you, it rises to the occasion.

If you give this recipe a go, I’d love to see your creation! Tag me on social media (@edtechbites on most platforms) or drop a photo in the comments below. It doesn’t matter if it’s picture-perfect or just “nailed it” energy. Your starter’s modeling career starts now. Buen provecho!

She’s Ready: How I Brought My Sourdough Starter to Life

Learn how to make a sourdough starter in just 7 days with simple ingredients. Step-by-step guide to feeding, discarding, and knowing when your starter is ready.

What do flour, water, and a little bit of patience have in common? Apparently, the power to turn you into the kind of person who says things like “My starter is hungry.” Welcome to my two-part sourdough journey. In this post, we’ll cover how I created my bubbly little jar of magic (a.k.a. a sourdough starter). In the next part, we’ll turn her into an actual loaf of bread. Because what good is a pet jar of flour and water if it doesn’t end in carbs?

The Recipe: Sourdough Starter (Part 1)

Here’s exactly what I used to get my starter up and running in 7 days:

1 cup all-purpose flour (any unbleached flour works great)
¾ cup room-temperature water (filtered if possible)
A glass jar or container (clear sides = maximum bubble admiration)
A spoon or spatula
A little patience (okay, maybe a lot)

The Process (Part 2)

Day 1: Mix flour and water in your jar until smooth. Cover loosely and let it sit at room temperature.
Days 2–7: Every 18–24 hours, discard about 75% of the starter, then feed with 1 cup of flour and ¾ cup water. Stir well.
Day 3: You’ll start to see bubbles and smell that tangy, slightly yeasty aroma. She’s alive!
Day 7: She doubled in size within 8 hours. Translation? She’s ready.

Now that our starter is officially alive, bubbly, and doubling like it just discovered caffeine, it’s time for the real fun…turning him/her into an actual loaf of sourdough bread. In Part 2, we’ll take this jar of tangy magic and transform it into the crackly, chewy, golden-brown loaf you’ve been waiting for. Get your oven mitts ready… things are about to get toasty.

Check out part 2 where I make sourdough with our new active starter.

How to Make Cold Brew Coffee at Home (Teacher Budget Friendly!)

Teachers, skip the $30 Starbucks run! Learn how to make smooth, budget-friendly cold brew coffee at home and start the school year energized without draining your wallet.

Teachers, let’s be real: we don’t just run on lesson plans and pencils—we run on coffee. But dropping $30 a week at Starbucks? That’s basically half the classroom supply budget. The good news? You can make smooth, delicious cold brew coffee at home for about 20 cents a cup. It’s simple, refreshing, and won’t leave you explaining to your principal why your “professional development fund” is actually fueling your caffeine habit.

Here’s how you can brew your own classroom-saving magic and check out the video down below to see this recipe in action:

What You’ll Need:

Freshly ground coffee beans (coarse grind works best)
Mason jar cold brew kit (mine was a budget-friendly Amazon find)
Cold, filtered water
A fridge with room between the leftovers and mystery Tupperware

Steps to Brew:

Grind your beans – Think “warm-up activity,” short and effective.
Add coffee to the filter basket – About 1 cup of grounds for every 4 cups of water.
Pour in cold water – Slow and steady, like taking attendance in August.
Seal and refrigerate – Let it steep for 12–18 hours (overnight works best).
Remove filter & pour over ice – Add milk or sweetener if you need a little extra motivation.

And that’s it! Smooth, bold, teacher-approved cold brew coffee without the $6 price tag. The best part? You’ll have enough to get you through a Monday AND survive that first staff meeting.

So, here’s to fresh starts, fresh coffee, and not financially adopting your local barista this school year. Buen Provecho!

High-Protein Overnight Oats for Busy Mornings: My 2-Minute Meal Prep That Helped Me Lose 60 Pounds

Start the school year strong with this high-protein overnight oats recipe—perfect for busy teachers who need a quick, healthy breakfast that keeps them full through hectic mornings.

The school year is back in full swing, and mornings are about to get hectic. Between lesson planning, school supply lists, and remembering which kid has P.E. today, breakfast can easily fall off the radar. But skipping breakfast? Not an option—especially when you’re trying to power through the first bell with energy and focus.

This high-protein overnight oats recipe is made for those jam-packed mornings. I’ve been eating it daily for over a year, and it’s helped me lose over 60 pounds. It’s delicious, takes just two minutes to prep, and keeps me full until lunch—no mid-morning snack runs required…almost.

Easy Overnight Oats Recipe for Teachers on the Go

Ingredients:

½ scoop chocolate protein powder (I use RAW brand from Sam’s Club but you could use whichever you prefer)
½ cup rolled oats (stay away from the instant stuff)
½ tsp ground cinnamon
1 Tbsp chia seeds
1 Tbsp PB Fit peanut butter powder (only 30 calories vs. 90 in regular peanut butter)
¾ cup almond milk (or any milk that works for you)

Instructions:

Grab your favorite glass container or mason jar (Ikea jars for the win).
Add your chocolate protein powder.
Pour in the rolled oats.
Sprinkle in the cinnamon.
Add the chia seeds—these thicken things up and bring in fiber and protein.
Mix in the PB Fit powder for that rich peanut butter taste without all the calories.
Pour in your almond milk and stir until combined.
Cover and refrigerate overnight (or for at least 4 hours).

By morning, you’ve got a grab-and-go meal-prep breakfast that’s creamy, satisfying, and just 316 calories with 23 grams of protein. Want to up the protein even more? Add a tablespoon of nonfat Greek yogurt. I usually skip it to stay within my calorie goal, but it’s a great option if you need that extra fuel.

Let’s Chat: What Should I Make Next?

This easy overnight oats recipe has made my mornings easier and my wellness journey a whole lot tastier. If you’re an educator looking for healthy, no-fuss meals to keep you energized throughout the school day, this one’s a game-changer.

Got a recipe you’d love to see made healthier? Or a classroom-friendly lunch idea? Let me know. Buen provecho!