Author Archives: Jennifer FIsher

Raspberry Cottage Cheese Mousse – High-Protein, Low-carb, and No-Fuss!

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Looking for a high-protein mousse recipe that’s as easy as it is delicious? This Raspberry Cottage Cheese Mousse is the perfect no-bake raspberry dessert for Valentine’s Day or any time you crave something sweet. Made with just three simple ingredients—cottage cheese, protein powder, and fresh raspberries—with an optional splash of vanilla for extra flavor. No baking, no fuss, just blend it up and enjoy!

Why You’ll Love This Mousse

  • Incredibly Simple – Three ingredients, one blender, and you’re done.
  • No Cooking Required – Perfect for busy days or those who are less familiar with the kitchen!
  • High in Protein, Low in Carbs – This cottage cheese mousse boasts impressive macros: 167 calories, 28g protein, and just 2g net carbs per serving.
  • Ultra Creamy & Delicious – If you think you don’t like cottage cheese, just try this blended cottage cheese recipe! Whipping it up in a blender transforms the curds into a rich, smooth, and luxurious texture.

Cottage Cheese – The Secret Protein Powerhouse

Cottage cheese is one of the simplest, most affordable ways to add extra protein to your day. It’s packed with casein protein, which digests slowly and keeps you full longer. If the texture has kept you away in the past, blending it is a game-changer! It turns incredibly smooth and works perfectly in both sweet and savory dishes.

Check out some of my other popular cottage cheese-based recipes:

This single portion lasagna made in a mug for one is a quick, nutrition and delicious meal that is ready in minutes. A perfectly portioned, high-protein and lower carb solution for your busy lunch hour or a hectic evening. Easy to meal prep ahead and then heat and eat when ready. Gluten free and vegetarian.

No-Noodle Veggie Mug Lasagna for One – A quick and nutritious single-serving lasagna packed with protein and veggies, perfect for a healthy meal in minutes.

High Protein Banana Pudding: A healthy twist on this classic comfort food allows you to enjoy dessert with no guilt while making gains on your daily protein goals! Only 285 calories per serving, with 30g protein! Lower carb, lower, sugar, gluten-free.

High-Protein Banana Pudding with Cottage Cheese – A creamy, high-protein dessert made with cottage cheese for a healthier twist on the classic banana pudding.

A guilt-free makeover on a classic dessert favorite – Caramel Protein Tiramisu! Swapping out traditional ingredients for healthier options like blended cottage cheese for mascarpone cheese and rice cakes for lady fingers creates a protein dessert that nourishes with 31g protein for only 281 calories.

Caramel Protein Tiramisu with Rice Cake Layers – A lightened-up no-bake tiramisu featuring caramel protein, cottage cheese, and rice cakes for a satisfying treat.

For this easy high-protein dessert, I love using Nuzest Clean Lean Protein—it’s plant-based, easy to digest, and has a smooth texture that blends seamlessly into recipes. I’ve been using it for years! Want to try it? Use my discount code FITFORK for 15% off your order.

So grab your blender and give this raspberry protein mousse a try! It’s a healthy Valentine’s Day treat that loves you back with every bite.

This Raspberry Cottage Cheese Protein Mousse is the ultimate Keep It Simple Stupid Valentine’s treat for two— or anytime healthy, high-protein dessert. Just a few ingredients, no cooking, and packed with great nutrition. Macros that’ll fill your heart with joy: 167 cal, 28g protein, 2g net carb.
This Raspberry Cottage Cheese Protein Mousse is the ultimate Keep It Simple Stupid Valentine’s treat for two— or anytime healthy, high-protein dessert. Just a few ingredients, no cooking, and packed with great nutrition. Macros that’ll fill your heart with joy: 167 cal, 28g protein, 2g net carb.
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Raspberry Cottage Cheese Protein Mousse
Prep Time
5 mins
Total Time
5 mins
 
This Raspberry Cottage Cheese Protein Mousse is the ultimate Keep It Simple Stupid Valentine’s treat for two—just a few ingredients, no cooking, and packed with protein! Macros that’ll fill your heart with joy: 167 cal, 28g protein, 2g net carb.
Course: Dessert, Snack
Cuisine: high protein, low carb
Keyword: cottage cheese, low carb dessert, protein powder, rasberries, raspberry, valentines day
Servings: 2 servings
Calories: 167 kcal
Ingredients
  • 1 cups 2% milk fat cottage cheese
  • 2/3 cup fresh raspberries
  • ½ teaspoon vanilla extract
  • 1/3 cup vanilla whey protein powder or can use cake batter or similar flavor
  • Optional garnish: Fresh raspberries and whipped cream
  • Optional garnish: Fresh raspberries and whipped cream
Instructions

  1. In a blender or food processor, combine cottage cheese, raspberries, protein powder and vanilla extract.

  2. Blend until smooth and creamy. Spoon the mousse into two serving glasses.

  3. Chill in the refrigerator for 30 minutes before serving. Garnish as desired.

Recipe Notes

Red Velvet Sheet Pan Protein Pancakes: A No-Fuss Breakfast to Love

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 Looking for a fun, festive, and fueling breakfast? These Red Velvet Sheet Pan Protein Pancakes check all the boxes! Whether you’re celebrating Valentine’s Day or just craving a little extra indulgence in your morning routine, this easy-to-make recipe brings all the nostalgic flavors of red velvet cake—without the sugar crash.

Why You’ll Love Red Velvet Protein Sheet Pan Pancakes

  • Starts with a Mix: Just use 2 cups of your favorite pancake mix, traditional or gluten free.
  • Baked All at Once – No standing over the stove flipping pancakes one by one! Just blend, pour, bake, and slice. 
  • High-Protein & Satisfying – Each pancake packs 15g of protein and 235 calories, making them a great way to fuel your day. Thanks to protein powder, eggs, and cottage cheese.
  • Naturally Vibrant – Beet root powder gives these pancakes that signature red velvet hue without artificial coloring. Plus, you get extra beetroot benefits for heart health and energy.
  • Customizable Toppings – I went with Greek yogurt (with extra beet powder for a pop of pink!) and sugar free chocolate chips, but you can get creative with your favorite toppings. Try nut butter, berries, or even a drizzle of maple syrup!  

 Perfect for Meal Prep & Busy Mornings

If you’re someone who loves pancakes but doesn’t have time to make them fresh every morning, this sheet pan method is a game-changer. Bake a batch, slice them up, and store leftovers in the fridge or freezer. Just reheat and enjoy—no skillet required just a standard size rimmed baking sheet.

Fall in love with these Red Velvet Sheet Pan Protein Pancakes made with pancake mix, chocolate protein powder, and beet root powder for that classic red velvet vibe . . . but with better-for-you ingredients. No flipping, no fuss—just bake and enjoy! Each pancake has 15g protein and 235 calories to fuel your day.

Red Velvet Pancakes for Special Breakfast or Brunch

Whether you’re planning a Valentine’s Day breakfast, a weekend brunch, or meal prepping for a busy week, these Red Velvet Sheet Pan Protein Pancakes make a delicious and nutritious choice that can be made ahead. Everyone loves pin pancakes for Valentine’s Day breakfast and brunch food!

Note: This post contains affiliate links. I may earn a small commission for purchases made through links. Process help to offset operating expenses for The Fit Fork. Thank you!

Fall in love with these Red Velvet Sheet Pan Protein Pancakes made with pancake mix, chocolate protein powder, and beet root powder for that classic red velvet vibe . . . but with better-for-you ingredients. No flipping, no fuss—just bake and enjoy! Each pancake has 15g protein and 235calories to fuel your day.  
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Red Velvet Sheet Pan Protein Pancakes
Prep Time
5 mins
Cook Time
15 mins
Total Time
20 mins
 

Fall in love with these Red Velvet Sheet Pan Protein Pancakes made with pancake mix, chocolate protein powder, and beet root powder for that classic red velvet vibe . . . but with better-for-you ingredients. No flipping, no fuss—just bake and enjoy! Each pancake has 15g protein and 235calories to fuel your day.  

Course: Breakfast, brunch
Keyword: beet powder, cottage cheese, pancakes, protein powder, sheetpan
Servings: 8
Calories: 235 kcal
Ingredients
  • 3 eggs
  • 1 1/12 cups water
  • 1 cup 2% cottage cheese
  • 2 Tablespoons melted coconut oil or melted butter
  • ¾ cups chocolate protein powder of choice
  • 2 Tablespoons beet root powder
  • 2 cups gluten free pancake mix of choice
  • Optional toppings
Instructions
  1. Preheat oven to 400F degrees.
  2. In blender, add eggs, cottage cheese, water melted butter or oil. Blend for 20-30 seconds to combine until smooth.
  3. Next blend in protein powder and beet powder.
  4. Finally, blend in pancake mix, 1 cup at a time, scraping down sides as needed. If mixture seems too thick (can vary based on pancake mix used) then add up to ¼ cup water.
  5. Spray standard rimmed baking sheet with cooking spray and pour in batter. Bake for 12-15 minutes or until set and lightly browning on top.
  6. Remove and let cool in pan a couple minutes, cut into 8 rectangles and enjoy with the toppings of your choice.
Recipe Notes

Peanut Butter Chocolate Cottage Cheese Dessert (Low Carb, High Protein)

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Sometimes, you just need a sweet treat that makes you feel good—without derailing your nutrition goals. That’s exactly how this Peanut Butter Chocolate Cottage Cheese Dessert came to life! Inspired by everyone’s favorite candy, the Reese’s Peanut Butter Cup, this version delivers all the creamy, sweet, and chocolatey indulgence but with a powerful protein boost.

This high-protein dessert recipe has a creamy pudding or spoonable cheesecake texture – if you are looking for a sugar-free Reese’s Cup copycat recipe, then check out Pumpkin Protein Peanut Butter Cups

INDULGENT BUT HEALTHY DESSERT WITH AMAZING MACROS:

  • 31g of protein to keep you satisfied and support muscle recovery
  • Only 275 calories so you can enjoy guilt-free
  • 4g Net Carb and no added sugar thanks to smart ingredient swaps.
  • 13% of your daily DV for calcium

This protein-packed treat is perfect for post-workout recovery, an afternoon pick-me-up, or even a high-protein dessert. The magic is in the simple, nutritious ingredients:

SMART INGREDIENT SWAPS:

  • Cottage Cheese (Instead of Cream Cheese): Keep an ultra-creamy texture boost the protein content with cottage cheese! Pro tip: Don’t drain off the liquid! That runny liquid is actually whey protein, and keeping it also helps everything blend smoothly. Also, best results with 2% or full-fat cottage cheese.
  • Peanut Butter Powder (Instead of Peanut Butter): Delivers all the rich, nutty flavor of peanut butter but with significantly less fat and calories—perfect for balancing indulgence and macros. I like to use this peanut butter powder with no added sugar.
  • Sugar-Free Chocolate Chips (Instead of Full Sugar Chocolate Chips): Satisfies the chocolate craving without the extra sugar, keeping your sweet treat in check. You can use sugar-free milk chocolate chips or sugar-free dark chocolate chips for this recipe.

MORE HIGH PROTEIN COTTAGE CHEESE DESSERTS TO TRY:

This recipe is just another example of how versatile and delicious high-protein cottage cheese desserts can be! If you love this idea, be sure to check out these other cottage cheese, protein-packed treats:

Mango Protein Cheesecake Cup for One is a no-bake, easy high protein snack that will be your new tropical-inspired favorite for a healthy dessert, post-workout snack or even an easy breakfast that also boasts lots of calcium and fiber.

Mango Protein Cheesecake – Get that oh-so-tropical vibe with this delicious, creamy cottage cheese cup that is finished off with a flavorful mango and chia seed topping.

High Protein Banana Pudding: A healthy twist on this classic comfort food allows you to enjoy dessert with no guilt while making gains on your daily protein goals! Only 285 calories per serving, with 30g protein! Lower carb, lower, sugar, gluten-free.

High Protein Cottage Cheese Banana Pudding – Just like your southern Nana’s ‘nana pudding but without added sugar and loaded with protein to keep you filled up!

A healthy fall dessert (balanced enough for breakfast), these little protein cheesecake baked apples are cozy, comforting and a no-added-sugar craving fix when the fall-flavor dessert mood hits. Boosted with protein from cottage cheese and protein powder to support sustained energy. Only 111 calories per piece with 13g protein.

Protein Cheesecake Stuffed Baked Apples – A cozy, fall-inspired dessert that’s actually healthy enough for breakfast.

This low carb Peanut Butter Chocolate Cottage Cheese Cup has a Reese's flavor, it's delicious -- plus simple to make, loaded with protein (31g) and has no added sugar. The perfect snack or dessert for satisfying cravings while staying on track.
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Peanut Butter Chocolate Cottage Cheese Dessert Cup
Prep Time
5 mins
chilling
20 mins
Total Time
25 mins
 
This low carb Peanut Butter Chocolate Cottage Cheese Cup has a Reese’s flavor, it’s delicious — plus simple to make, loaded with protein (31g) and has no added sugar. The perfect snack or dessert for satisfying cravings while staying on track.
Course: Dessert, Snack
Cuisine: high protein, keto, low carb
Keyword: cottage cheese, high protein, keto, low carb, peanut butter
Servings: 1
Calories: 275 kcal
Ingredients
  • ¾ cup 2% cottage cheese don’t drain!
  • 2 Tbsp peanut butter powder like PBfit, no added sugar variety
  • 5-10 drops stevia or monk fruit liquid drops more or less depending on sweetness preference
  • 60 sugar-free chocolate chips like @choczero lol, yes, I counted them out
  • ½ tsp coconut oil
  • 1 tsp chopped peanuts
Instructions

  1. In small blender, whip together cottage cheese and peanut butter powder until mostly smooth, scraping down blender as needed. If the mixture is just too thick, pour in a little more “juice” from the cottage cheese container (that’s actually the whey) . . . or a teaspoon of milk (but don’t get the mixture thin, you want it to be thick).

  2. Blend in sweetener drops until satisfied with the taste. Scrape this mixture into a 8-oz bowl or mug, smoothing off the top with a spatula.

  3. Add coconut oil to chocolate chips and microwave in 20 second increments, stirring between, until smooth and glossy (it took me 1 minute total). Pour this over the cottage cheese mixture, sprinkle with the peanuts and set in the fridge for 20-ish minutes for the chocolate to harden into a shell.

Recipe Notes

Peanut Crunch Asian Edamame Quinoa Salad, Packed with Plant Protein

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Peanut Crunch Asian Edamame Quinoa Salad is a meal that is as vibrant and colorful as it is nutritious -the perfect balance of flavor, texture, and good, clean fuel for your body. At just 193 calories per serving, it’s a smart choice for healthy eating without sacrificing taste. Plus, it’s packed with plant protein and more that 20% of your daily fiber needs to keep you satisfied throughout the day.

PLANT PROTEIN TRIO

I love it when a plant-based salad, like this Peanut Edamame Quinoa, boasts an impressive protein content—11 grams per serving—thanks to the dynamic trio of quinoa, edamame, and peanuts. Quinoa is a complete protein, meaning it contains all nine essential amino acids your body needs, making it a fantastic plant-based option. Edamame, or young soybeans, is another excellent protein source, rich in antioxidants and phytonutrients. And let’s not forget the peanuts! While they add a satisfying crunch, they also contribute a dose of protein and healthy fats, balancing flavor and nutrition. Together, these three ingredients make this salad a powerhouse for muscle repair, energy, and overall health.

FRESH VEGGIE INGREDIENTS

In addition to quinoa and edamame, this peanut crunch salad recipe is loaded with fresh, colorful vegetables that bring both crunch and a wealth of vitamins and minerals.

  • Carrots: A vibrant source of beta-carotene, which supports healthy vision and skin.
  • Cucumber: Hydrating and refreshing, cucumbers add a light crunch and are rich in vitamin K.
  • Celery: Crisp and fibrous, celery is a low-calorie addition packed with antioxidants.
  • Red Onion: Adds a zesty kick while providing vitamin C and beneficial compounds that support heart health.

These ingredients don’t just make the Asian Edamame Quinoa Salad look stunning and taste so crispy fresh, they also provide essential nutrients to keep you feeling your best. If you don’t like one of these ingredients, omit or swap – this recipe is forgiving. For example, you could do green onion instead of red onion, zucchini instead of carrot, or red bell peppers instead of or in addition to the carrots!

LOW-FAT PEANUT DRESSING

I’m all about moderation, that’s why the tangy peanut dressing uses peanut butter powder to capture the nutty flavor and creaminess without the extra fat and calories that using regular peanut butter would. This smart swap keeps the Asian peanut dressing with peanut butter powder recipe irresistibly tasty while lowering the total fat content to just 5 grams per serving  — and you still get to use chopped Spanish peanut in the salad toss.

MEAL PREPPING QUINOA SALAD

This salad isn’t just delicious—it’s practical too as are basically all high-protein quinoa salads. It stays fresh and crisp in an air-tight container (these are great, reusable meal prep containers) for up to 4-5 days in the fridge, making it a perfect option for meal prep. Whip up a batch at the start of the week and enjoy it as a grab-and-go lunch or an easy dinner side. Since it’s best served cold, it’s ideal for a brown-bag lunch, an on-the-go meal, or even a quick eat-at-your-desk solution. No reheating required—just open your container and dig in! If you’d like to make it heartier, add pre-cooked protein options like grilled shrimp, chopped chicken breast or salmon bites.

So flavorful and satisfying for lunch, dinner or meal prep! Peanut Crunch Asian Edamame Quinoa Salad is a colorful, vegetable-packed powerhouse of nutrition with only 193 calories, 11g plant protein, and over 20% of your daily fiber needs per serving.
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Peanut Crunch Asian Edamame Quinoa Salad
Prep Time
15 mins
Total Time
15 mins
 

Vibrant, colorful, and fun to eat! This Peanut Crunch Asian Edamame Quinoa Salad is a nutrient-packed powerhouse with only 193 calories, 11g protein, and over 20% of your daily fiber needs per serving. It's great for meal prep!

Course: entree salad, Salad, Side Dish
Cuisine: Asian, meal prep, pot luck
Keyword: edamame, peanut butter powder, peanuts, quinoa
Servings: 6 servings
Calories: 193 kcal
Ingredients
  • 2 cups COOKED Quinoa
  • 1 cup chopped cucumber
  • 1 cup shelled edamame soybeans
  • 1/3 cup chopped red onion
  • 1/3 cup chopped celery
  • 1 cup julienned carrots
  • 1/3 cup chopped cilantro
  • 1/3 cup chopped roasted Spanish peanuts
  • For Dressing:
  • 2 Tbsp rice vinegar
  • 2 Tbsp maple syrup
  • 1 Tbsp ginger paste or fresh grated
  • 2 tsp ginger paste or fresh minced
  • 2 Tbsp water
  • 2 Tbsp coconut aminos or soy sauce
  • 2 Tbsp fresh lime juice
  • ¼ cup peanut butter powder like Pbfit
Instructions
  1. Cook quinoa according to package instructions to yield 2 cups cooked.
  2. Let quinoa cool to at least room temperature.
  3. In large bowl, toss together all salad ingredients.
  4. In small bowl, whisk together dressing ingredients (alternately, you can shake up salad ingredients in a mason jar).
  5. Drizzle dressing over salad; stir well to distribute evenly.
  6. Best serve cold, in my opinion. Leftovers stay fresh covered in fridge for 4-5 days.
Recipe Notes

10 Reasons to Eat More Watermelon in 2025 + Top Tips

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Note: This post is sponsored by the National Watermelon Promotion Board. You can check out their recipes, tips and nutrition/wellness information at Watermelon.org

As we step into 2025, many of us are setting resolutions to live healthier, more fulfilling lives – even a “sweeter” life!  One simple yet powerful change you can make is to eat more watermelon! This juicy, vibrant fruit isn’t just delicious; it’s a nutritional champion and a versatile addition to almost any meal plan. Here are 10 reasons why watermelon should be on your plate every month this year:

Live a healthier, more fulfilling and sweeter life year-round with watermelon. These 10 reasons will motivate you to put watermelon on your plate (or smoothie cup) every month of the year.

1. Fuel Your Goals Naturally

Processed foods may provide quick fixes, but watermelon offers long-lasting, nourishing benefits. With natural sugars and key electrolytes, it’s perfect for fueling workouts or powering through a busy day.

Make Watermelon-AID, a homemade sports drink featuring watermelon juice that Watermelon-AID is a homemade watermelon sports drink that will help keep you hydrated, cramp-free and provide energy for endurance events. Easy, effective and economical.

2. Satisfy Your Sweet Tooth Without Guilt

At just 80 calories per 2-cup serving, watermelon is a low-calorie, nutrient-dense treat that curbs cravings for less healthy sweets. Its water and fiber content fill you up while satisfying your sweet tooth.

3. Stay Hydrated

Watermelon lives up to its name, being 92% water. Staying hydrated improves energy, skin health, and overall well-being—making watermelon a must-have, in warm weather AND cold weather.

4. Economical and Accessible

Pound for pound, watermelon is one of the most budget-friendly fruits in the grocery store. And, when you consider that you can eat the whole watermelon – the flesh, juice, seeds and even rind – it makes this fruit even more affordable.

5. A Versatile Ingredient

Watermelon isn’t just for snacking. Enjoy it in salads, smoothies, salsas, and even soups! Don’t forget the rind and juice, which can be transformed into pickles, stir-fries, or refreshing beverages. For recipe inspiration, check out my other watermelon recipes (try the search bar) and also visit watermelon.org.

6. Perfect for Meal Prep

Keep pre-cut watermelon on hand to make healthy eating easier. Stash cubes in the freezer during peak season for a supply that lasts all year. Frozen watermelon works wonderfully in smoothies or as an icy snack.

7. Boost Your Vitamin C Intake

Vitamin C isn’t just for fighting colds! This essential nutrient supports skin health, aids in iron absorption, and boosts your immune system. A 2-cup serving of watermelon provides about 25% of your daily vitamin C needs.

8. A Year-Round Treat

Thanks to global trade, you can find watermelon year-round. In the fall and winter months, look for imported watermelon (it may be pre-cut) or grab a personal-sized melon. For ultimate convenience, check the freezer aisle for frozen options.

Brighten up your holiday table with this Snowman Watermelon Pomegranate Caprese Salad! Featuring festive ingredients like mozzarella, watermelon balls, grape tomatoes, and pomegranate arils, this colorful and healthy winter salad is as delicious as it is fun to make. Complete with a mozzarella snowman centerpiece, it’s perfect for Christmas parties, family dinners, or any festive occasion. Drizzle with balsamic syrup or pomegranate vinaigrette for the ultimate holiday flavor!

Learn how to make this easy Snowman Watermelon Caprese Salad!

9. Support Your Wellness Journey

A source of lycopene (12.7mg per 2-cup serving), watermelon has been studied in support of heart health even aiding in post-workout recovery. It’s a functional food that is in alignment with most of our 2025 wellness goals.

10. Create and Share Memories

Watermelon is a feel-good fruit that brings people together. Whether it’s a summer picnic or a cozy winter gathering, watermelon creates moments of joy and connection.

Tips for Eating More Watermelon

  • Prep Ahead: Slice your watermelon and store it in airtight containers for quick snacks.
  • Cut Like a Pro: Check out my favorite wat to cut up a watermelon in about 5 minutes.
  • Use the Whole Fruit: Don’t waste the rind or juice! Make pickles, smoothies, or recipes that use every part of the watermelon.
  • Freeze It: Store cubes in the freezer for out-of-season use. They’re perfect for blending into smoothies or using as ice cubes in drinks.

Make 2025 the year you embrace the joy and nourishment of watermelon. Whether it’s fueling your fitness goals or sharing memories with loved ones, watermelon has a place in every part of your life.

Live a healthier, more fulfilling and sweeter life year-round with watermelon. These 10 reasons will motivate you to put watermelon on your plate (or smoothie cup) every month of the year.