Easiest Best Protein Frosting Recipe Ever

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All you need are a couple dairy staples and protein powder to whip up a batch of this thick, creamy, high-protein frosting. It has no added sugar and boasts macros to support your goals without sacrificing taste or texture. Only 75 calories, 2g carbs, and 5g protein per serving.

Spoon it, pipe it, spread it…on EVERYTHING — protein cupcakes, toast, pancakes, waffles, apple slices, or be a savage and eat right off the spoon.

Custom Color, Custom Vibes

Another awesome thing about this easy protein frosting recipe are the rainbow colors you can make. Match the color to your mood or occasion using simple, natural powders. No artificial food dyes here—just real ingredients that add a little fun and a bit of superfood benefit.

Optional color boosters (1–2 tsp):

Vary Protein Powder Choice for Custom Flavor

Following the basic protein frosting recipe with vanilla protein powder (and without any natural color mix ins above), the flavor of this healthier icing is “cheesecake.” However, you CAN swap out the vanilla protein powder for another flavor of your choice – chocolate, peanut butter, strawberry, etc – for a change in the flavor.

Save 15% at Previnex with code THEFITFORK
All you need are a couple dairy staples and protein powder to whip up a batch of this thick, creamy, high-protein frosting. It has no added sugar and boasts macros to support your goals without sacrificing taste or texture. Only 75 calories, 2g carbs, and 5g protein per serving.

Note: This post contains affiliate links. I earn a small commission for purchases made through links. Proceeds help offset operating costs for The Fit Fork. Thank you.

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Easy Protein Frosting
Prep Time
5 mins
Total Time
5 mins
 

This frosting isn’t just for desserts—though it absolutely shines on protein cupcakes and healthy cakes. It's so smooth and flavorful, you’ll want to use it every chance you get.

Course: Dessert, Snack
Keyword: cake, cupcake, frosting, protein powder
Calories: 75 kcal
Ingredients
  • 8 oz Neufchâtel cheese, softened or cream cheese if you prefer
  • 1/2 cup Greek yogurt
  • 2/3 cup vanilla protein powder or other flavor of choice
  • Optional color boosters – 1-3 tsp depending on ingredient and color intensity preference
  • Optional color boosters 1–2 tsp:
  • o Cocoa powder = rich chocolate brown
  • o Spirulina = bold blue
  • o Matcha or greens powder = vibrant green
  • o Beetroot powder = soft pink
  • o Turmeric = sunny yellow
Instructions

  1. In medium bowl, allow cream cheese to come to room temperature.

  2. Add yogurt and blend to combine (can use spatula or hand blender)

  3. Mix in protein powder and mix until smooth and creamy

  4. If desired, add 1 to 3 tsp of natural color mix-ins depending on taste preference and desired intensity of color

  5. Will frost 18 -24 cupcakes or 2 layer cakes.

  6. Store leftover frosted items and any remaining frosting in fridge for up to 5 days.

Recipe Notes

Macros (per serving):
✔️ 75 calories
✔️ 2g carbs
✔️ 5g protein

Healthy Breakfast and Brunch Ideas to Celebrate Mother’s Day

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This Mother’s Day, go beyond flowers and cards—treat Mom to a nourishing and delicious homemade brunch! Whether she loves something savory, something sweet, or a little caffeinated pick-me-up, these recipes are as beautiful as they are balanced. Full of flavor, protein, and love, they’re ideal for celebrating the amazing moms in your life – and don’t forget to do the dishes!

 Asparagus Goat Cheese Slab Quiche: A gorgeous and shareable springtime quiche, baked in a sheet pan for easy slicing. Tender-crisp asparagus, creamy goat cheese, and fluffy eggs come together for a protein-packed dish that’s as elegant as it is easy. Serve with a side of greens of fruit.

Slab quiche is a show-stopping way to make eggs for a crowd! These sheet-pan eggs have a rich, flakey crust speckled with sesame seeds and a velvety filling of eggs, cheeses,spring asparagus and peas. 

Feta Egg Tomato Rings: This fast and fun recipe turns tomato slices into edible egg rings, stuffed with crumbled feta and fresh herbs. It’s a visually striking dish with minimal effort and maximum flavor that makes a a low-carb, veggie-forward brunch side or light entrée.

 Almond Joy Sheet Pan Pancakes (Gluten-Free, Vegan, No Added Sugar): Fluffy chocolate-coconut-almond pancakes made in a sheet pan—what could be easier or more fun? These allergen-friendly treats are perfect for sharing, with the flavors of a favorite candy bar in a better-for-you brunch recipe. Not only will mom love this brunch recipe, there is enough to serve the whole family.

 Raspberry Protein Pancakes with Easy Cheesecake Topping: These pretty-in-pink pancakes are packed with protein and topped with a whipped Greek yogurt “cheesecake” topping. Made with oat flour and cottage cheese, they’re nutritious and indulgent all at once.

Raspberry Protein Pancakes with Cheesecake Topping makes a tasty breakfast that feels indulgent, but is actually “no worries” at just 243 calories and 19g protein per serving* Lower carb and gluten-free too.

Matcha Protein Waffles Made With Cottage Cheese:  These bright green waffles are as energizing as they are tasty. Made with cottage cheese for extra protein and Matcha for antioxidants and focus, they’re great for a mom who’s always on the go—or needs a moment to unwind.

Matcha Green Tea Waffles are made with protein powder and blended cottage cheese for a protein-packed, low-cal breakfast that will satisfy you all morning. Lightly sweet with no added sugar, so no syrup needed – take on the go! Gluten-free option.

Cinnamon Vanilla Dalgona Whipped Coffee (Sugar-Free): Ditch the sugary coffee shop drinks and surprise Mom with this beautiful, fluffy whipped coffee. It’s sugar-free but rich in flavor, with warm notes of cinnamon and vanilla—perfect to sip while enjoying brunch.

Cinnamon Vanilla Whipped Dalgona Coffee

Protein Hummingbird Cake with Cheesecake Frosting – A Pineapple Coconut Dream

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If you’ve never experienced the classic Southern charm of Hummingbird Cake, prepare to fall in love — especially with this better-for-you twist. This high-protein Hummingbird Cake delivers all the tropical flavor you crave in a better-for-you way.  Sweetened naturally with banana and pineapple, rich with shredded coconut, and finished with a luscious protein cream cheese frosting, this healthy dessert is as satisfying as it is stunning.

Each slice of this single-layer protein cake boasts just 256 calories and a solid 13 grams of protein, making it a smart choice whether you’re treating yourself after a workout, sharing with friends at a spring gathering, or enjoying it as a no-reason weekday snack. Honestly, I wouldn’t think twice about having a slice of this pineapple protein cake for breakfast — it’s that balanced and delicious.

You’ll love the moist texture from blended fruit and your favorite vanilla protein powder along with flour (choose all-purpose, whole wheat or a gluten-free baking blend). Chopped pecans and unsweetened shredded coconut add a nutty crunch that perfectly complements the tropical flavor combo. It’s a simple but impressive high-protein dessert recipe that comes together in one bowl and bakes in a standard 8-inch round cake pan.

Tips for the Best Protein Hummingbird Cake:

  1. Fresh pineapple brings the brightest flavor, but canned crushed pineapple works too—just pour off about half the juice so your batter doesn’t get too runny.
  2. Protein Powder: Use your preferred vanilla or cake batter protein powder (I used Nuzest Clean Lean Protein —you can use my code FITFORK for 15% off).
  3. Zero-Carb Sweetener (or not): Depending on your protein powder’s sweetness and your personal taste, you may want to add a bit of extra sweetness. Choose low-carb sweeteners like granulated monk fruit, stevia, or a no-sugar baking blend.
  4. Pan Size: A standard 8-inch round cake pan is perfect, but this recipe also works well in a 9×9-inch square pan or even a muffin pan(makes about 9 cupcakes, just reduce the baking time by 5 to 8 minutes).
  5. Frosting: The protein cheesecake frosting on this pineapple coconut protein cake is ridiculously easy and doubles as a topper for everything from protein pancakes to muffins. But if you’re short on time, you can skip it and go with a dollop of zero-carb whipped topping or even enjoy the cake plain.

Whether you’re looking for a healthy spring dessert, a lightened-up take on a nostalgic favorite, or just a creative new way to use ripe bananas, coconut, and fresh or canned pineapple, this guilt-free Hummingbird Cake is ready to impress.

This tropical-inspired Protein Hummingbird Cake is light, luscious, and loaded with 13g protein per slice. Featuring banana, pineapple, coconut, and a dreamy cheesecake frosting, it’s perfect for a guilt-free spring or summer dessert.

Note: This post contains affiliate links I earn a small commission from purchases made through links – this helps offset operating costs for The Fit Fork.

This tropical-inspired Protein Hummingbird Cake is light, luscious, and loaded with 13g protein per slice. Featuring banana, pineapple, coconut, and a dreamy cheesecake frosting, it’s perfect for a guilt-free spring or summer dessert.
Print
Protein Hummingbird Cake
Prep Time
15 mins
Cook Time
25 mins
Total Time
40 mins
 

This tropical-inspired Protein Hummingbird Cake is light, luscious, and loaded with 13g protein per slice. Featuring banana, pineapple, coconut, and a dreamy cheesecake frosting, it’s perfect for a guilt-free spring or summer dessert.

Course: Dessert
Cuisine: high protein, low carb
Keyword: cake, pineapple, protein powder
Servings: 8 Servings
Calories: 256 kcal
Ingredients
  • 2/3 cup vanilla whey protein powder about 2 cups
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1 teaspoons ground cinnamon
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground nutmeg
  • ¼ cup sugar alternative optional, cup-for-cup equivalent
  • 1/2 cup mashed ripe bananas
  • 1 cup finely chopped fresh pineapple and any juice that comes from it
  • 2 large eggs at room temperature
  • 2 Tbsp oil of choice
  • 1/4 cup plain Greek yogurt
  • 3/4 Tbsp pure vanilla extract
  • 1/3 cups chopped roasted unsalted pecans see Cook’s Note
  • 1/3 cup shredded toasted coconut (reserve 1 tbsp)
Frosting:
  • 4- oz-ounce Neufachel cream cheese cubed and at room temperature
  • 1/3 cup plain fat-free Greek yogurt
  • 1/3 cup vanilla whey protein powder
Instructions
  1. Preheat oven to 350 F.
  2. Add flour, protein powder, baking soda, baking powder, salt, cinnamon and nutmeg to bowl; toss to combine. Add sugar alternative, if desired – the protein powder will give some sweetness.
  3. In blender, banana, pineapple (plus any juice), yogurt, eggs, and oil; blend until mostly smooth.
  4. Pour fruit mixture into dry mixture and mix with spatula until combined. Stir in coconut (reserving 1 tbsp) and pecans.
  5. Pour into a non-stick 8” round cake pan. Bake for approx. 25 minutes, or until set and toothpick pulls clean.
  6. Let come to room temperature before icing. To make frosting, add cream cheese, yogurt and protein powder to bowl and stir until smooth. Sprinkle with reserved toasted coconut.
  7. Makes 8 servings, store leftovers covered in fridge for up to 5 days.
Recipe Notes

Fitness Gifts for Moms That Are Strong, Sporty, and Seriously Amazing

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Celebrate the strong, sporty mom in your life with the best Mother’s Day fitness gifts for moms! I’ve rounded up my favorite health, fitness, and wellness finds — from the oversized Sanctum XL sunglasses by Tifosi to the must-have Healing Red Light Pad from Novaalabs, plus stylish workout essentials like the Adjustable Bra by Handful and the Leaps & Rebound Fitness Rebounder. Bonus: score discounts on top brands like Greatness Wins, IUGA, Hyrox, and Previnex to make gifting even sweeter!

Sanctum XL Sunglasses by Tifosi:  A popular style of Tifosi sunglasses just got supersized—meet Sanctum XL. Designed for those who demand a larger fit, broader coverage in sports eyewear – I was so happy if fit with my big head. Even though they are larger, they still feel nice and lightweight. With 25% more lens area, it delivers expanded UVA/UVB protection and keeps me from squinting so much. Find them HERE.

Healing Red Light Pad from Novaalabs:  She’ll enjoy the benefits of temporary relief of minor pain and stiffness in the back, knees, and neck from this multi-placement red-light pad (an included Velcro strip helps keep the pad where needed).  The light wavelengths help non-invasively heal tissues up to 1” deep by reducing inflammation, encouraging blood vessel development, increasing collagen production and more.  I primarily use my pad to manage arthritis pain and minor DOMS. SO many benefits from Red Light, you should Google it! This company also has many other red-light devices worth checking out! Use my Novaalabs discount code JENNIFER10 to save 10%.

Adjustable Bra in Battle Cry Pink by Handful: If ever there was the most perfect bra, THIS IS IT! That’s why I currently have 12+ of this style! It’s the ultimate blend of comfort, versatility, and performance – soft, sweat-wicking, removable pads (the nicest I’ve seen), I love how this bra is super flattering on my no-so-curvy shape.  But, if you do have curves, they have sports bras for that enviable shape too! Plus, Handful donates 12.5% of revenue from every style bra in the Battle Cry Pink color to the Young Survivor Coalition in recognition of the 1 in 8 women diagnosed with breast cancer in their lifetime. Use Handful discount code TheFitForkFS to get FREE SHIPPING on any order

Fitness Rebounder (Mini Trampoline) by Leaps & Rebound: I love this low-impact way to get more movement in my day. The rebounder features bungee cords instead of springs – choose a 40” or 48” circumference.

Personally, I think the 48” is the most versatile! I use this mini-trampoline to improve balance, coordination and strength – all while enjoying a little extra movement that is low-impact – so helpful for my 55+ bod! Get it HERE with a 10% discount Code: JENNIFERL or on Amazon

Kissing Strap Dress by Greatness Wins: Cutest little performance sports dress that is perfect for golf, pickleball, festival-going or an active day of errands. The super soft + durable performance knit fabric adapts to your body so you can keep your head in the game – plus, its moisture wicking and features UPF 40 sun protection. The functional styling includes a strappy back detail and interior shelf bra removeable pads. Save 25% on your entire purchase at Greatness Wins with code: JENNIFERF25

SUPERPLUSH™ Women’s Flipflop from Roll Recovery” The SUPERPLUSH™ line was created to be a refuge for tired feet after a run or workout. Exceptionally comfortable, they’re engineered for foot health and recovery. I found them very comfortable and supportive and appreciated the premium foam technology that is sustainably sourced foam that uses Algae instead of harsh chemicals.

 PowerTight Scrunch Butt Shorts (leggings too) by IUGA: Super affordable and super flattering shorts to help you smash gym day. Designed to sculpt, shape, and support, these shorts are your ultimate companion for workouts and beyond. Compression fabric, supportive “sandwich” waistband, seamless in front (aka no camel toe), two side pockets.  Save 25% on all IUGA products with code FITFORK25 or you can also find good deals on the brand at AMAZON

HYPERWEAR Wrist/Ankle Weights: Consider these a weighted fashion statement! Each weighted wristband weighs 1 pound and ideal to place on wrists or ankles for extra challenge during yoga, Pilates and other home workouts. Adjustable and comfortable with soft silicone-coated steel construction and non-pinch elastic band. This wrist weights are easy to wash off when they get sweaty and a convenient little carrying pouch included. Multiple colors available – get a pair HERE.  

Insulated Water Bottle with Swivel Smart Phone-Holding Lid by Ringo: A game-changer, mom will absolutely LOVE it – I use mine every single day! A 24 or 32-ounce size available, and keeps cold drinks cold for 24 hours, hot drinks hot for 12 hours. This magnetic lid water bottle attaches to the back of phone – and swivels up, down and all around to get the perfect angle photo. Not just for photo- hold up phone for GPS, Zoom, movie watching, etc.   It’s super durable, heavy (so that it won’t fall over with phone, even if bottle empty, and dishwasher safe. Get it HERE.

HYROX SHOP & RACE REGSTRATION: The popularity of this functional fitness race is off the charts. Treat the sporty mom in your life with a chance to run one of these races (8 1ks, 8 fitness zones) in various venues across the U.S and world. Use my Hyrox discount code FITFORK-10 to save 10% of individual races in the U.S. Or, gear her up at the Hyrox shop in some the hottest Hyrox gear and collabs.

Equalizer Bars from Lebert Fitness – Strength workouts, agility training and calisthenics at home made easy with these functional fitness bars. Mom will love the endless bodyweight exercise options and how easy they are to store. Available in lots of fun colors (lol, or black).  Use my Lebert Fitness discount code: THEFITFORK to save 15% on most products

Lebert Fitness -- save 15% discount code THEFITFORK

Muscle Health Plus by Previnex : If wants to perform her best, recovering well and support overall general wellness, Mom will love Muscle Health PLUS supplement. This mix combines the highest quality muscle health ingredients (like Creatine, BCAAs, EAAs, ingredients to boost protein synthesis and more) into an “all-in-one” formula that’s as convenient as it is effective. Beneficial for an active lifestyle and also for healthy aging (I mean, the buzz right now is all about Creatine and Protein Intake/Absorption for women over 40 and post-menopausal women). Save 10% on your cart with my Previnex discount code: THEFITFORK

Save 15% at Previnex with code THEFITFORK

Note: This post contains affiliate links. I earn a small commission for purchases made through links. Proceeds help offset operating costs for The Fit Fork – thank you!

Find the best Mother’s Day fitness gifts for moms who love to move! From sunglasses to red light therapy pads, stylish activewear, workout gear, and recovery tools — plus discount codes to save big!

Strawberry Peanut Butter Rice Cake “Flower” – Healthy & Cute Snack

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Spring has sprung, and I’m all about those snacks that are equal parts pretty and practical. If you’re looking for a healthy rice cake snack that’s big on flavor and short on prep time, let me introduce you to my Strawberry Rice Cake Snack Flowers — an easy no bake snack that comes together in just minutes with a few simple ingredients!

How To Make Rice Cake Strawberry Flower:

  • Start with a rice cake – I used a plain one, but caramel or chocolate rice cakes would take this to next-level delicious.
  • Spread on about 1 tablespoon of peanut butter (or your favorite nut or seed butter — almond, cashew, or even Nutella – I personally like this peanut butter with added protein). This makes a dreamy rice cake with peanut butter base.
  • Slice 2 hulled strawberries vertically into ¼-inch thick slices. Arrange them in a circle on top of the nut butter to resemble flower petals — a totally Instagram-worthy spring snack idea.
  • Add a fun center — diced strawberries, a banana slice, mini chocolate chips, chopped nuts, or whatever little treat delights you.

Why I Love This Anytime Snack:

  • Visually adorable – The flower shape just feels happy and fresh!
  • Fast and flexible – Assembles just a couple minutes, and you can mix and match ingredients based on what you have on hand. Perfect for a quick healthy snack for kids or grownups alike.
  • Balanced and satisfying – You get complex carbs from the rice cake, healthy fats and protein from the nut butter, and natural sweetness from the fruit.
  • Light and energizing – Keep your nut butter portion to 1 tablespoon, and you’ve got a low calorie snack under 200 calories!

Whether you stick with strawberries or switch things up with other fruits, these fruit topped rice cakes are a fun, colorful way to satisfy hunger while feeling great about what you’re eating. This nut butter rice cake snack is perfect for post-workout, a midday energy boost, or even part of a beautiful brunch spread.

Note: This post contains affiliate links. I earn a small commission from products purchased through links. Proceeds help my to offset operating costs for The Fit Fork – thank you!