Pumped Up Protein Popcorn

Pump up snack time with Protein Popcorn! Adding protein powder to air-popped popcorn is a clever (and crunchy) way to boost your daily protein intake!

Looking for a healthy snack that will sustain you? Try adding protein powder to popcorn for a tasty, low-cal, high-protein snack with lots of fiber. Get the recipe at thefitfork.com

Popcorn is a whole grain and can be a great snack option when prepared yourself in a healthy way (meaning without the fat, excess salt and additives found in most store-bought options). Whole grains like popcorn contain important nutrients like fiber, vitamins, and minerals that are beneficial for our health.

Here’s the honey cinnamon version I made with collagen protein powder!

I personally like the “bang for budget” popcorn offers both your food expenses (it’s a very low-cost snack) and your calorie budget (3 cups of popped plain popcorn looks like a big serving, but has under 100 calories). This recipe makes two 3-cup servings. Nutrition per 1 serving is 120 calories, 8g protein 2g fat 16g net carb (based on the protein powder, cooking spray, and spices I used — may vary slightly for your products).

Looking for a healthy snack that will sustain you? Try adding protein powder to popcorn for a tasty, low-cal, high-protein snack with lots of fiber. Get the recipe at thefitfork.com

Turning plain air-popped or plain microwave popped popcorn into “Pumped Up Popcorn” is quick and easy.

Pick out your protein powder of choice. You can use any type of protein powder, meaning protein source (whey, casein, collagen, pea protein, other plant-based proteins, and blends. You can also experiment with unflavored or protein powder or a flavor. For each batch, you’ll use 2 tablespoons of powder – for this batch I used an honey cinnamon collagen protein powder from Great Lakes Wellness.

Looking for a healthy snack that will sustain you? Try adding protein powder to popcorn for a tasty, low-cal, high-protein snack with lots of fiber. Get the recipe at thefitfork.com
save 10% Great Lakes Wellness collagen and products with code THEFITFORK10off

Save 10% on Great Lakes Wellness with code THEFITFORK10OFF

Extras Tip: Get the basic recipe for protein popcorn recipe (shared at end of post) and upgrade with your special touch by mixing in a pinch, dash, teaspoon, or tablespoon (depending on the ingredient) of EXTRAS. These extras could include (but are not limited to):

  • Parmesan cheese or nutritional yeast
  • Cookie Spices like Cinnamon, Nutmeg, Ginger, even Cacao Powder
  • Savory & Spicy Spices like Chili Powder, Cumin, Italian Seasoning, Turmeric, Garlic Powder
  • Granulated Sugar Substitutes

Popcorn Making Tip: You can make this protein popcorn recipe in a counter-top air-popper, a microwave-popper, or even a brown paper bag in the microwave (yes! Add the ¼ cup kernels to a larger lunch-sized brown bag, fold down top, and microwave for 3 minutes or until popping becomes infrequent and sporadic).

Fun Fact: Popcorn has a volume expansion of over 25 times, so 1 tablespoon of kernels yields 1.5 cups of popped corn. 

Looking for a healthy snack that will sustain you? Try adding protein powder to popcorn for a tasty, low-cal, high-protein snack with lots of fiber. Get the recipe at thefitfork.com
PUMPED UP PROTEIN POPCORN
Prep Time
2 mins
Cook Time
3 mins
Total Time
5 mins
 

Make a quick and easy snack that will keep you filled up thanks to protein and fiber! Easy to customize with flavors and mix-ins of your choice!

Course: Snack
Keyword: popcorn, protein powder
Ingredients
  • 1/4 cup popcorn kernels (4 tablespoons) yield 6 cups
  • Cooking spray of preference two 3-second dispenses
  • 2 tablespoons protein powder or collagen powder
  • ¼ teaspoon salt
  • Optional Extra Mix-Ins of Choice, see notes
Instructions
  1. Prepare no-oil-added popcorn via the method of your choice: air popper, microwave popper, or even brown paper bag (see recipes notes).
  2. After popcorn has popped, work quickly and divide into two batches while still hot.
  3. Spritz each bowl with a 3-second spritz of cooking spray of choice, tossing the bowl to coat evenly as you do so.
  4. Quickly sprinkle half the protein powder, salt and any other mix-ins on each batch. Toss well for maximum sticking. If needed, do another quick spritz of cooking spray to encourage fall-off powder to stick on.
  5. Ready to serve in the two bowls, or toss together in one big bowl for sharing-style.
Recipe Notes

Nutrition: 120 calories, 8g protein 2g fat 16g net carb per serving (makes about 2 servings, 3 cups each)

Popcorn making tip: make microwave popcorn in a brown lunch bag, simply add the ¼ cup kernels to a larger lunch-sized brown bag, fold down top, and microwave for 3 minutes or until popping becomes infrequent and sporadic

Optional Mix-In Ideas:

    • Parmesan cheese or nutritional yeast

    • Cookie Spices like Cinnamon, Nutmeg, Ginger, even Cacao Powder

    • Savory & Spicy Spices like Chili Powder, Cumin, Italian Seasoning, Turmeric, Garlic Powder

    • Granulated Sugar Substitutes

Lemon Chia Seed Protein Snack Cake with Collagen

Lemon is flavor favorite of mine, especially around spring when I’m looking for a light, bright, sweet-tart taste so yummy for treats!

A light, bright, yummy snack cake featuring collagen protein. Only 142 cal per slice and 10g protein. This Lemon Chia Seed Protein Cake a treat for a healthy dessert, post workout snack or even breakfast.

My Lemon Chia Seed Protein Cake is a no-guilt option that is easy to whip up and offers 10 grams of protein, along with 12g net carbs, and6g fat for 142 calories per serving.

This lemon protein cake is great for a healthy dessert, post-gym snack, or anytime you are craving something sweet put looking to keep your lower-carb and strong. High protein low carb desserts like this Lemon collagen cake also makes a great breakfast.

I used Collagen from Great Lakes Wellness, my discount code will save you 10% – THEFITFORK10off

save 10% Great Lakes Wellness collagen and products with code THEFITFORK10off

I’m a big fan, and have used it for years to optimize my wellness and boost my protein intake at the same time. If you ever have any questions about using collagen powder in recipes, shoot me an email.

TIPS FOR MAKING LEMON CHIA SEED CAKE WITH COLLAGEN:

  • I used a standard 9” round cake pan, but you can substitute an 8” square pan, or a 12-count cupcake pan (standard size, not jumbo)
  • Fresh lemon juice gives a bolder, brighter flavor. One larger lemon yields about ¼ cup (4 tablespoons) fresh juice, which is what this recipes calls for. However, in a pinch, you can substitute bottled lemon juice and skip the lemon zest (or use a dehydrated lemon zest).
  • Store leftovers in an air-tight container for up to 5 days, or “meal prep” by packaging up individually in zip-top baggies and stick in the freezer for a thaw, grab-and-go breakfast or snack on your busy days.
  • Lemon protein desserts can be customized into the citrus dessert of your choice by swapping out lemon juice for lime juice, grapefruit juice or orange juice in the cake and glaze parts of the recipe.
A light, bright, yummy snack cake featuring collagen protein. Only 142 cal per slice and 10g protein. This Lemon Chia Seed Protein Cake a treat for a healthy dessert, post workout snack or even breakfast.
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Lemon Chia Seed Protein Cake with Collagen
Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins
 

A light, bright, yummy snack cake featuring collagen protein. Only 142 cal per slice and 10g protein. This Lemon Chia Seed Protein Cake a treat for a healthy dessert, post workout snack or even breakfast.

Course: Breakfast, Dessert, workout
Keyword: cake, chia seeds, collagen, high protein, lemon
Servings: 8 servings
Calories: 142 kcal
Ingredients
  • 3/4 cup gluten-free baking flour
  • 1/2 cup unflavored collagen powder
  • 1 tsp baking soda
  • 1/3 cup granulated stevia blend
  • 1/4 tsp salt
  • 2 tbsp chia seeds
  • 2 large eggs
  • ¼ cup almond milk
  • 1/2 cup unsweetened Greek yogurt
  • 3 tablespoons fresh lemon juice
  • 2 tbsp olive oil
Glaze:
  • 1 tbsp collagen powder
  • 2 tbsp stevia blend preferably powdered
  • 1 tbsp lemon juice
  • 1 tsp lemon zest
Instructions
  1. Preheat oven 350F.
  2. Mix together dry cake ingredients: flour, collagen, baking soda, stevia, and salt, and chia seeds.
  3. In another bowl, whisk together eggs, milk, yogurt, lemon juice and oil. Pour into dry ingredients; stir until smooth.
  4. Pour batter into standard 9″ cake pan coated with cooking spray. Bake for 20 minutes. Let cool 10 minutes, invert from pan.
  5. In small bowl, mix glaze ingredients. Use a fork to make small prices in cake for glaze to settle. Pour glaze over top. Cut into 8 slices.; Enjoy!
  6. Note, if using an 8" square pan, baking time will be the same. IF using 12-count cupcakes, reduce time to 15 minutes.

Recipe Notes

Nine Easy Breakfasts & Sweet Treats Made with Protein Powder

Today’s post is short (on time) and sweet (to your taste buds)! Lot’s of quick-to-make breakfast, dessert and sweet snack ideas made with my most favorite EVER, protein powder – Clean Lean Protein from Nuzest.

Think outside the shaker bottle when it comes to protein powder. Not just for smoothies, it's also very versatile as a baking ingredient – waffles, pancakes, cupcakes, cookies post-workout snacks and more. Here are some of my favorite protein powder recipes from thefitfork.com

I’m I big stickler on getting enough protein throughout the day. For my activity level and healthy aging, I personally aim for 1 gram protein per pound bodyweight – that’s about 120g protein per day for me. An easy way to help me meet the goal is using a quality protein powder, and Clean Lean Protein from Nuzest has been a favorite I’ve used for years. And, YES, I do have a 15% discount code to share: FITFORK

Clean Lean Protein from Nuzest is plant-based and suitable for vegan, vegetarian, Paleo and many other dietary eating patterns. I eat all the foods, including meat, but I find that a plant-based protein powder is easier on my digestive system than other powders. Nuzest protein powder is the best of the best in terms of quality, macros, taste and texture (IMO) – and it comes in many flavors to suit your preference – or even unflavored.

It’s easy to use protein powder in smoothies or a shaker bottle with almond milk. But baking with protein powder is also very easy and smart – in fact, I use it in almost all my protein powder dessert and breakfast creations like protein waffles and pancakes; protein cakes, cupcakes and muffins; post-workout protein bites, bars and snacks; and more. Here are some of my favorite easy protein powder recipes from thefitfork.com

Think outside the shaker bottle when it comes to protein powder. Not just for smoothies, it's also very versatile as a baking ingredient – waffles, pancakes, cupcakes, cookies post-workout snacks and more. Here are some of my favorite protein powder recipes from thefitfork.com
Links in order Left to Right, Top to Bottom

Sugar-free Strawberry Protein Cupcakes / Cakelettes

Giant Peanut Butter Protein Cookie for One

No-bake Protein Brownies with Real Strawberry “Sprinkles”

Protein Cottage Cheese Waffles Gluten-Free  

Giant Strawberries & Cream Protein Cookie for One

No-bake Coffee Protein Brownie Bites

Low-carb Cinnamon Protein Waffles Gluten-Free

Strawberry Protein Puppy Chow (Human Snack)

Apple-Pecan Whole Grain Breakfast Bake with Protein Powder

Feta Egg Tomato Rings

Easy summer meals, I love them from my head tomatoes! See what I did there, I’m punny (groan)! When summer brings me a bumper crop of tomatoes, I keep finding ways to use them up.

Any which way you slice it, this quick egg recipe is delicious and tastes like summer with sweet, ripe tomato, herby basil and salty feta cheese.  Low-cal, but still lots of protein, a great quick breakfast or lunch idea.

These low-cal Feta Egg Tomato Rings are one of my favorite quick egg recipes of all time and make a healthy and nutritious breakfast, lunch or light dinner.

So easy to make this quick, 4-ingredient meal!

I was inspired by egg recipes that use a slice bell pepper for a ring to contain scrambled or sunny-side up egg. This egg and tomato breakfast hack also reminds me of “egg in a hole” toast where you use a biscuit cutter to remove a circle from the center of your toast, and then crack an egg in the middle.

The entire batch of this low-cal egg recipe has just 136 calories, 8g fat, 7g protein and 10g protein. Honestly, I’d make two for myself!

Pick tomatoes that are about 5 to 6 ounces and “medium ripe” — too ripe and the rings loose shape, too firm and the inside is too hard to smash up for the filling.

I used an approximate 6-ounce tomato (because that’s what I had), and it made 5 slices (discarding the small stem and bottom ends). I wouldn’t use a smaller tomato, but a bigger one would be great too – however, you may need to whisk up a second egg to accommodate the larger openings.

One of the keys to this egg tomato recipe is finding a glass that, when inverted, will “punch out” the center. Lol, I’m using a cordial glass in the video. Of course, you can also trim out the middle with a paring knife.

When you remove the center of the tomato slices, you want to save the tomato “guts” – e.g., the core, the seeds and the locular jelly (that’s the official term). Those are added to the fork-whisked egg and smashed up. If some parts of the core are too tough to mash, just discard that section. Each center took about 1 tablespoon of the whisked egg and tomato filling, which worked out perfectly. If you are using a larger tomato, you will need to whisk up a second egg.

Any which way you slice it, this quick egg recipe is delicious and tastes like summer with sweet, ripe tomato, herby basil and salty feta cheese.  Low-cal, but still lots of protein, a great quick breakfast or lunch idea.

Once you spoon your egg mixture into the tomato ring and sprinkle with basil and feta (or your favorite cheese), they are cooked a few minutes until set – you will not be flipping. That’s it, whoo-hoo – you are finished with this easy egg recipe – serve on a salad, on a piece of whole-grain toast, or however moves your taste buds! Enjoy.

Any which way you slice it, this quick egg recipe is delicious and tastes like summer with sweet, ripe tomato, herby basil and salty feta cheese.  Low-cal, but still lots of protein, a great quick breakfast or lunch idea.  Find more healthy recipe to fuel an active lifestyle at thefitfork.com
5 from 4 votes
Feta Tomato Egg Rings
Any which way you slice it, this quick egg recipe is delicious and tastes like summer with sweet, ripe tomato, herby basil and salty feta cheese.
Course: Breakfast, brunch, lunch
Keyword: egg, low cal, tomato
Calories: 136 kcal
Ingredients
  • 1 5 to 6 ounce tomato
  • 1 large egg
  • 1 tablespoon crumbled feta
  • Dash salt and pepper
  • 1 teaspoon chopped basil
Instructions
  1. Slice tomato crosswise, in approximate 1/3” slices, discarding small stem and bottom ends.
  2. Use small glass or paring knife to remove the seeds, locular jelly and core (save all of this) from tomato. This creates the delicate rings.
  3. In a small bowl, fork-whisk egg. Add tomato “guts,” tossing away any core pieces that are too hard to smash up with a fork.
  4. Carefully add rings to a non-stick skillet. Fill each ring with approximately 1 tablespoon of the egg-tomato mixture. I had 5 rings and the filling amount worked out perfectly, If you use a bigger tomato, you may need another egg.
  5. Sprinkle egg mixture with crumbled feta cheese and basil.
  6. Cook over medium heat until center set and firm to touch, about 4 to 5 minutes. You will NOT be flipping. Serve with salad, on toast or however desired!
Recipe Notes

Live Life Fully, Don’t Stress Little Problems! Mind & Body Products to Help

This post is sponsored by BabbleBoxx #TENApartner

Living life to the fullest reaps so many rewards and opportunities.  You love more, you feel more, you see more, you do more, you move more, you give more.  But living life, in general, creates little “issue areas” that can put a damper on ‘seizing the day’ if you allow it.

Mind and Body products to help with life's little issue areas.

Check out four life “issue areas” for me and the mind and body products I’ve been using to help me keep my self-confidence at 100% so that I can live my 110% best life!   

NO MORE GETTING HANGRY

Pursing all the things I love (plus life’s obligations) sometimes gets my schedule overbooked and puts me on the go-go-go. In the past, this has led to a skipped meal or not having time to grab a post-workout snack. Missed opportunities for nourishment and refueling are not good for my general health and wellness. Getting hangry between meals is the WORST – not just for my body, but for friends, family and innocent bystanders.  However, when I make a priority of eating to fuel my goals and staying on top of timing my protein through the day, life is GOOD!  Point of reference, I try to get 25-30g protein at each meal, and 10g for snacks.  

Nutrition products for Tone it Up are delicious., plant-based and offer a great way to boost protein intake for the day.  Try the protein cookies and protein bars.
Protein Bars and Protein Cookies from Tone It Up

Tone It Up nutrition products helps me meet my snack-time protein goals and soothes my notorious sweet tooth in a better way. The Plant-Based Protein Snickerdoodles Cookies has a sweet cinnamon flavor and soft-baked texture, offering 10g of protein and 170 calories per serving.  The Chocolate Peanut Butter Protein Bars are light and crispy, and seemingly decadent while actually a great pick-me-up snack with 10g protein and 170 calories per serving. Tone it up products are plant-based dairy-free, gluten-free and never made with sugar alcohols.

NO MORE ANNOYINGLY DRY SKIN

Every woman wants to feel presentable, if not absolutely fabulous – am I right?!  But I am plagued with dry skin, especially coming out of cold weather. After a winter of sitting in front of my space heater all day, these legs of mine look like old, dried-up elephant hides. With shorts-season underway and a bikini-baring trip to Mexico this week, I needed to feel fabulous again STAT!

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Tree Hut Strawberry Shea Sugar Scrub

Thanks to Tree Hut Strawberry Sugar Scrub, I’ve been able to exfoliate my legs (and arms and feet) into silky smoothness. Plus, I love that fresh, summery scent of strawberry with hits of pineapple and peach. I feel confident using Tree Hut scrub, the company never skimps on good ingredients. For example, the top three ingredients in this scrub are sugar, shea butter and the natural compound BHA which penetrates into pores to more effectively reveal glowing skin. Additionally, it’s free of parabens, sulfates, alcohol, formaldehyde and is suitable for a vegan lifestyle.

NO MORE STRESSING OVER SCARS

If you are living life, it’s pretty hard not to get a scar. Collectively, there are something like 100 million new scars made per year, or so they say. I personally have a zillion and they sometimes make me feel awkward – at least, if I have to recount to stories of how I got them!  Whether it’s fresh new scar from something as simple as scraping your knee or an existing scar resulting from surgery, New Skin® Scar Fade™ is an easy, quick, and effective way to make scars less visible for adults. Use on new or existing scars from injury, surgery, burns, and stretch marks. It is even safe to use on the face for acne scars.

New Skin Scar Fade

I’ve been using my New Skin® Scar Fade™ in three places — a NEW long scrape scar down the front of my shin, an older thick scar on my arm from a fall, and a raised scar under my chin left from stitches.  The silicone gel of Scar Fade provides greater efficacy than the “combo” ingredient products that exist today and clinical results showed users to have an 86% reduction in texture, 84% reduction in color and 68% reduction in height of scars.  I haven’t been using long enough to give a before-and-after report, but I can say that I’m already seeing and feeling good results!

NO MORE AWKWARD BLADDER SITUATIONS

I sometimes pee myself a little, involuntarily. There, I said it. Initially, this problem arose with the pregnancy, birth, post-partum process from three nine-pound babies. With one delivery, I suffered a urethral tear, and that definitely didn’t help the situation.  This was about a 15-year time chunk of my life where I suffered with prolapse and incontinence. You can search the blog, I’ve written about it before – and how I finally, mostly healed under my own volition, with time and with exercises to improve muscle weaknesses! However, I do notice that hormones also tend to play a big role in leakage for me, certain times in the month. And now that I’m flirting with menopause, I’m experiencing this problem just a little more frequently again.  

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But instead of being embarrassed or not living life, I just dealt with it (and sometimes still do) as needed, and then move on to live life. So should you!  In fact, if you are a woman in North America, chances are 1 in 3 that you suffer from urinary incontinence, you are not alone! It annoys me that there is a stigma attached to this – a woman’s body is always evolving and, as I mentioned for me, the post-partum and menopause years are two life stages when this can be the biggest issue. TENA Intimates pads offer a solution you can feel confident using and have been gynecologically tested. The pads are made with super absorbent materials that help lock away moisture from your skin, preventing irritation and discomfort. This breathability also helps control odor.

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