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Breakfast Rice Cakes: A Fun & Protein-Packed Morning Treat

Does leftover rice go to your refrigerator to die?  I always have good intentions to use it up the next day and never do...until I found this recipe! If you're looking for a new, delicious way to use up leftover rice, these breakfast rice cakes are the perfect solution! Lightly sweet, crispy on the outside, and packed with flavor, they’ve become a staple in my house—especially because my 8-year-old loves them. You can mix in any fruit you have on hand or pile on your favorite toppings for an extra boost! Why You’ll Love These Breakfast Rice Cakes ✔ Uses Leftover Rice – A great way to get that leftover rice out of your fridge and transform yesterday’s grains into something delicious.  ✔ Kid-Approved – Slightly crunchy, naturally sweet, and customizable with fruit and fun toppings.  ✔ Protein-Packed – Thanks to the eggs and my homemade protein powder, these keep you full and fueled for the day.  ✔ Quick & Easy – A simple batter, a quick fry, and breakfast is served...
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When it comes to protein, we know one thing for sure: women in perimenopause need more of it. According to Dr. Stacy Sims, women in this stage of life should aim for 1.8 to 2.2 grams of protein per kilogram of body weight. Why? Because protein is essential for maintaining muscle mass, boosting metabolism, and keeping energy levels high.

But here’s the catch—not all protein is created equal. Many store-bought protein powders are filled with additives, artificial sweeteners, and fillers that don’t serve our bodies well. As a certified health coach, I believe in real food first. That’s why I make my own protein powder using simple, whole-food ingredients that nourish the body without the junk.

Why Make Your Own Protein Powder?

Making your own protein powder isn’t just about avoiding unnecessary additives—it’s about giving your body the best fuel possible. This homemade blend is packed with essential nutrients that support hormone balance, digestion, and overall health.

Here’s what’s inside:

✅ Pumpkin Seeds – Rich in magnesium (which helps with muscle recovery and sleep) and zinc (essential for immune function), pumpkin seeds also bring a solid dose of protein to the table.

✅ Chia Seeds – These little powerhouses add 16-20 grams of protein to the mix, along with omega-3s and fiber, which are crucial for digestion and heart health.

✅ Ground Flax – A great source of omega-3 fatty acids and fiber, helping to reduce inflammation and support gut health.

✅ Almond Flour – Contains plant-based protein in an easily digestible form, making it a great addition to this blend.

✅ Lentil Powder – High in protein, fiber, iron, potassium, and B vitamins, it supports heart health, blood sugar control, and digestion.

✅ Cocoa Powder – 100% cocoa powder adds rich flavor plus antioxidants.

✅ Cinnamon – Has anti-inflammatory properties that can help balance blood sugar.

How to Make It

Ingredients:
  • 1 cup raw almonds
  • 1½ cup raw pumpkin seeds 
  • ½ cup chia seeds 
  • 1/8 cup ground flax
  • 1/8 cup of ground lentil powder
  • 3 tbsp unsweetened cocoa powder (optional)
  • 1 tsp cinnamon (optional)

Instructions:
  • Using a strong blender or bullet, grind the raw almonds, pumpkin seeds and chia seeds separately until they become a fine powder. 
  • Strain them through a sifter to remove any large chunks.  (I saved these in a separate container to sprinkle on top of breakfast oatmeal and yogurt!) 
  • Combine all the remaining ingredients in a bowl and mix well.
  • Store in an airtight container in the fridge for up to one month.

How to Use It

To make a protein-packed smoothie, add 4 tablespoons (one scoop) of your homemade protein powder to your favorite smoothie. Blend until smooth and enjoy a shake that provides around 15g of protein—perfect for fueling your body after your next workout.  (Women in menopause want to aim for around 

Final Thoughts

Taking control of your nutrition doesn’t have to be complicated. This homemade protein powder is a simple, real-food solution to help you meet your protein needs without relying on processed alternatives.

Give it a try, and let me know—how do you like to use your homemade protein powder? Drop your favorite smoothie recipe in the comments below! 

-Coach Joanie 
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Location: Brooklyn, NY, USA

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