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Watermelon Protein Smoothie Cubes: An Easy Freezer Prep Hack

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Want a simple way to make smoothies easier, tastier and a little more protein-packed? These Watermelon Protein Smoothie Cubes are a fun make-ahead freezer hack worth keeping on hand!

Fresh watermelon, cottage cheese, protein powder and chia seeds come together in a quick blend, then go into ice cube trays to freeze. Once they’re ready, transfer the cubes to a freezer bag so you have a refreshing, convenient starting point for smoothies, smoothie bowls or even a quick frozen snack.

It’s easy prep that makes your future breakfast or snack routine so much easier. And with watermelon bringing natural sweetness and refreshing hydration to the mix, there’s no need to overcomplicate things.

Why You’ll Love These Watermelon Protein Smoothie Cubes

  • Easy make-ahead prep: Blend, freeze and stash them away for whenever a smoothie craving hits.
  • A protein boost: Cottage cheese and protein powder add satisfying protein to each serving.
  • Naturally refreshing: Watermelon brings sweetness, fluid and a fresh fruit flavor.
  • Versatile: Use the cubes for smoothies, thick smoothie bowls or a quick frozen nibble.
  • Simple ingredients: Just a handful of everyday ingredients and a blender are all you need.

Simple Ingredients, Big Possibilities

You only need four main ingredients to make these freezer-friendly smoothie cubes. That’s it! No complicated ingredient list or special equipment required beyond a blender and ice cube trays.

Watermelon is the star of the show! It’s naturally sweet, refreshing and approximately 92% water, making it a delicious way to add fluids and natural carbohydrates to your day.

Cottage cheese adds creamy texture and protein. Blending it into the mixture gives the cubes a smooth consistency.

Protein powder adds another protein boost. I used vanilla whey protein powder, but use your favorite variety and flavor.

Chia seeds bring a little extra fiber, texture and plant-based nutrition to the mix.

Easy Ways to Use Your Frozen Smoothie Cubes

This is where the freezer prep really pays off. Once the cubes are frozen, transfer them to a labeled freezer bag and keep them handy. It’s an easy way to have a head start on a nutritious breakfast or snack without pulling out all the ingredients and starting from scratch every time.

Blend a quick smoothie: Add a handful of cubes to a blender with your favorite milk or milk alternative. Blend until smooth, adding more liquid as needed to reach your preferred consistency.

Make a thick smoothie bowl: Use less liquid and blend until thick and spoonable. Add your favorite toppings like fresh watermelon, chia seeds, chopped pistachios or granola.

Enjoy a frozen bite: Grab an individual cube straight from the freezer for a little refreshing snack.

Watermelon Protein Smoothie Cubes Nutrition

Each 8-cube serving provides approximately 138 calories, 16.1g protein, 12.5g carbohydrates and 2.7g fat. That’s about 17 calories and 2g protein per cube.

Nutrition will vary depending on the protein powder and cottage cheese you choose.

Whether you’re looking for a quick breakfast shortcut, a refreshing snack or a simple way to work more watermelon into your routine, these smoothie cubes are a delicious little freezer staple. Make a batch and you’ll be glad you did!

Watermelon Protein Smoothie Cubes can be easily meal prepped for the winter for easy smoothie, bowl and treat making all year long.
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Watermelon Protein Smoothie Cubes – Freezer Prep
Prep Time
5 mins
Total Time
3 hrs 5 mins
 
Discover why watermelon and protein make a delicious pairing! Get easy ideas for smoothie cubes, cottage cheese bowls, breakfast, snacks and athlete fueling.
Course: Beverage, smoothie, Snack
Keyword: cottage cheese, freezer prep, meal prep, protein powder, smoothie cubes, smoothies, watermelon
Servings: 9 servings (8 cubes per serving)
Calories: 138 kcal
Ingredients
  • 6 cups chopped watermelon
  • 2 cups cottage cheese
  • 3 scoops approx. 1 cup whey protein powder, vanilla
  • ¼ cup chia seeds
Instructions
  1. Add all ingredients to blender and process for 30-60 seconds until smooth.
  2. Pour mixture into ice cube trays (or even mini-muffin tins).
  3. Freeze for 2-3 hours until solid. Pop from trays/tins and transfer to freezer-bag.
  4. Use as an ingredient in smoothies and/or ‘as-is’ for a small frozen treat.
  5. Will keep in freezer for approximately 6 months.

  6. Yields approx. 72 cubes (about 9 servings of eight cubes each).

Recipe Notes

Yields approx. 72 cubs (about 9 servings of eight cubes each).

 

Five 5-Minute Prep Protein Desserts to Satisfy Your Sweet Tooth

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Chocolate cravings? Protein goals? You don’t have to choose thanks to these five sweet treats to try the next time a chocolate craving strikes!

From rich chocolate pudding to peanut butter fudge, these quick and easy sweet snacks satisfy your sweet tooth while helping you get more protein. No complicated baking, no skipping dessert—just delicious ways to enjoy the sweet stuff while supporting your muscle and strength goals.

1. Double Dark Chocolate Protein “Pudding”

248 calories | 38g protein | 15g carbs | 3g fat

Chocolate pudding for dessert? Yes, please. This is about as easy as it gets: creamy, chocolatey, packed with protein, and topped with a few fresh raspberries and mini chocolate chips. There’s no cooking involved, and you only need a handful of ingredients.

How to make it: Stir one scoop of chocolate protein powder into ⅔ cup plain, nonfat Greek yogurt until smooth and pudding-like. Top with six raspberries and ½ tablespoon mini chocolate chips. Grab a spoon and enjoy!

I used Sculpt Double Dark Chocolate grass-fed beef protein isolate from Great Lakes Wellness. If you want to try it, use my code THEFITFORK to save 10%.

2. Protein Mug Muffin

Sometimes you want a freshly baked muffin but don’t want to make an entire batch—or wait around for the oven to do its thing. Enter the protein mug muffin! My make-ahead mix keeps the dry ingredients ready in the pantry, so a warm, fluffy, single-serving muffin is only about two minutes away. Add an egg, a little water, and mashed fruit to a scoop of mix, microwave, and enjoy.

It’s a great option when you want something warm and cake-like for dessert, a snack, or even breakfast. And you can switch up the mashed fruit, toppings or flavor of protein powder to make it your own.

I used Nourify Plus protein powder from Previnex in my mix. Use code THEFITFORK to save 15% on your first purchase.

Get the full recipe: Make-Ahead Protein Mug Muffin Mix

Save 15% at Previnex with code THEFITFORK

3. Protein Peanut Butter Fudge

94 calories | 5g protein | 5g carbs | 6g fat per piece

Peanut butter and chocolate are a pretty unbeatable combination, and this no-bake protein fudge delivers both in a convenient little bite. It’s rich, peanut-buttery, and chocolatey, with protein powder mixed right into the fudge base. No oven, no fancy equipment, and no complicated candy-making skills required.

Make a batch, let it chill until firm, then cut it into pieces for an easy sweet treat whenever a craving hits. It’s also handy to keep in the fridge for those moments when you want just a little something sweet.

Get the full recipe: High-Protein Peanut Butter Fudge

4. Like-Reese’s Peanut Butter Chocolate Cottage Cheese Cup

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.
275 calories | 31g protein | 15g cabs | 3g fat

If a Reese’s peanut butter cup and a creamy cheesecake had a dessert baby, this might be it. Cottage cheese blends into a smooth, creamy peanut butter filling, while a chocolate topping adds that candy-bar-inspired finish. It’s a fun way to turn a few everyday ingredients into a dessert that feels much more indulgent than the prep suggests.

Blend the cottage cheese with peanut butter powder and your preferred sweetener, spoon it into a cup, then top with melted chocolate. A short chill helps the chocolate set into a shell. You’ll need a few extra minutes for chilling, but the hands-on prep is quick.

I used PBfit reduced-sugar peanut butter powder for the peanut butter flavor.

Get the full recipe: Peanut Butter Chocolate Cottage Cheese Dessert

5. Protein-Packed Chocolate-Covered Greek Yogurt Rice Cakes

Protein-packed chocolate-covered Greek yogurt rice cakes are crunchy, creamy, sweet and easy to make. A simple high-protein dessert or post-workout treat!
244 calories | 20g protein | 24g carbs | 9g fat

A plain rice cake doesn’t exactly scream dessert, but give it a creamy protein-yogurt layer and a chocolate coating, and suddenly we’re talking! These chocolate-covered Greek yogurt rice cakes deliver a satisfying combination of crunchy, creamy, fruity, and chocolatey. Crushed freeze-dried strawberries add a fun pop of color and flavor.

Mix protein powder into plain Greek yogurt, spread it over a rice cake, and top with melted chocolate. Sprinkle with crushed freeze-dried strawberries, then pop it into the freezer for about 10 minutes to set. That’s it!

I used Nourify Plus protein powder from Previnex in my mix. Use code THEFITFORK to save 15% on your first purchase.

Get the full recipe: Protein-Packed Chocolate-Covered Greek Yougurt Rice Cakes

Which Protein Dessert Will You Try First?

From chocolate pudding with 38 grams of protein to peanut butter fudge for just 94 calories per piece, these five recipes prove that a sweet tooth and a protein goal can happily coexist.

I don’t believe you need to give up dessert to take care of your body. For me, it’s about finding delicious ways to get the nutrition I need while enjoying the foods I love. And at almost 60, keeping muscle and strength on my side is a priority. But so is enjoying chocolate. Fortunately, I don’t have to pick one.

Pumpkin Spice Peanut Butter: High-Protein, Low-Fat Spread for Fall Snacking

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If you love pumpkin spice season but don’t necessarily want every pumpkin recipe to involve loads of sugar and fat, this one is for you. This easy Pumpkin Spice Peanut Butter combines creamy pumpkin, Greek yogurt, vanilla protein powder, peanut butter powder and cozy pumpkin pie spice for a thick, spreadable treat that tastes like fall.

Why You’ll Love This Pumpkin Spice Peanut Butter

Each 2-tablespoon serving is just 75 calories, which is about 60% fewer calories than a 188-calorie serving of traditional peanut butter. It’s also a simple way to add protein to your favorite fall snacks with no added sugar, thanks to a combination of plain Greek yogurt and protein powder.

I love recipes that require almost no effort, and this one checks that box. No cooking, no blender and no complicated ingredients—just stir everything together and you have a pumpkin-spiced spread ready for the fridge. Use it on toast, rice cakes, waffles, pancakes or apple slices, swirl it into oatmeal or yogurt, or grab a spoon and call it a snack. (I won’t tell.)

Ingredients in this Low-Fat Homemade Peanut Butter

Non-Fat Greek Yogurt: Greek yogurt gives this pumpkin spice peanut butter a creamy, thick texture while adding protein. Non-fat yogurt keeps the spread lighter without sacrificing that creamy consistency.  If you want a more indulgent option, feel free to use 2% or full fat Greek yogurt.

Pumpkin Puree: Pumpkin brings the seasonal flavor and natural creaminess. Be sure to use 100% pumpkin puree, not pumpkin pie filling, which contains added sugar and spices. I’m using canned pumpkin for convenience, but if you are DIY kind of person, feel free to use your own homemade pumpkin mash.

Vanilla Protein Powder: Vanilla protein powder adds sweetness, flavor and an extra protein boost. I used Previnex Nourify vanilla protein powder (a plant-based option with extra micronutrients), but you can use your favorite vanilla protein powder. Also a cake batter flavor would work great too.

Save 15% at Previnex with code THEFITFORK

Peanut Butter Powder: Peanut butter powder (like PB Fit) delivers that classic peanut butter flavor while keeping the spread substantially lower fat and lower cal than traditional peanut butter. It also mixes easily into the yogurt and pumpkin base.

Pumpkin Pie Spice: A little pumpkin pie spice brings the whole thing together with classic fall flavors of cinnamon, ginger, nutmeg and other warming spices. I used a pre-packaged pumpkin pie spice blend for convenience, but feel free to whip up your own with cinnamon, nutmeg, ginger, and a pinch of cloves.

How to Enjoy & Store Leftovers:

This pumpkin spice spread is ridiculously versatile. Store the finished spread in an airtight container in the refrigerator for up to one week. Here are some serving ideas:

  • With apple slices for dipping
  • Spread on whole-grain toast
  • Swirled into oatmeal
  • Dolloped onto Greek yogurt
  • Spread over pancakes or waffles
  • On rice cakes
  • As a topping for overnight oats
  • Straight off the spoon—because we’re adults and make our own rules
Homemade high-protein pumpkin spice peanut butter ready to spread or dip
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Pumpkin Spice Peanut Butter (Low-fat, High-protein)
Prep Time
5 mins
Total Time
5 mins
 
This easy Pumpkin Spice Peanut Butter is creamy, high-protein and low-fat with only 75 calories per serving. A simple, delicious fall snack!
Servings: 6 2-Tbsp. servings
Calories: 375 kcal
Ingredients
  • ½ cup non-fat Greek Yogurt
  • ½ cup pumpkin puree
  • ½ cup vanilla protein powder I used @Previnex Nourify
  • ½ cup peanut butter powder
  • 1 tsp pumpkin pie spice
Instructions
  1. Add all ingredients to a bowl and stir until a thick spread is formed. Store in an air-tight container in fridge for up to 1 week.
Recipe Notes

Protein-Packed Chocolate Rice Cakes That Crush Your Sweet Tooth

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I’m firmly in the camp of eat the dessert AND get the protein! 💪😋 These Protein-Packed Chocolate-Covered Greek Yogurt Rice Cakes check all the boxes when a sweet craving hits: they’re crunchy, creamy, chocolatey, fruity and ridiculously easy to make.

Think of them as a little dessert-meets-snack situation: a crisp rice cake topped with creamy Greek yogurt, protein powder and a layer of melted chocolate, finished with a sprinkle of crunchy dehydrated strawberries.

And with plenty of protein from Greek yogurt and protein powder, they’re more than just a sweet treat. They make a great high-protein dessert, afternoon snack or post-workout bite when you want something satisfying without turning to a complicated recipe.

A Rice Cake Is Just the Beginning

Let’s be honest: plain rice cakes aren’t exactly the nutritional superstar of the snack aisle. Just made from puffed rice, plain rice cakes tend to be light and low in protein, fiber, fat and many vitamins and minerals. On the upside, many varieties are made with whole grains and are naturally gluten-free, depending on the brand. But here’s where I think rice cakes really shine: they make an incredibly convenient blank canvas for nutrient-dense toppings. Instead of eating a plain rice cake and calling it a snack, pile on ingredients that bring more protein, flavor and staying power – like Greek yogurt!

Why Greek Yogurt Makes This Treat Seriously Smart for Your Body

Greek yogurt is the secret weapon here – mere 6 ounces of Greek yogurt offers15 to 20 grams of protein! I use zero-fat plain unsweetened Greek yogurt because the protein powder adds a touch of sweetness, and the chocolate topping brings even more dessert-like flavor. But you definitely don’t have to use fat-free or plain yogurt. Try 2% or full-fat Greek yogurt if that’s your preference. Or pre-flavored yogurt. You can also experiment with a plant-based yogurt if that’s a better fit for your dietary needs. The goal isn’t to make this recipe fit into one particular diet. It’s to create a treat that works for you while adding a little more protein to the day.

Chocolate Makes Everything Better

Obviously, we’re putting chocolate on these. Because life is too short for boring snacks. 😋 I usually reach for sugar-free chocolate chips. They don’t necessarily make the recipe lower in calories, but they can help reduce the carbohydrate count compared with traditional sweetened chocolate chips. That said, use whatever chocolate you love! Dark chocolate, milk chocolate, white chocolate or traditional chocolate chips can all work. The important part is that you get that thin, crackly chocolate layer on top. Once you melt with a skosh of coconut oil, it makes a healthy version of “Magic Shell” that firms up when chilled. So fun — see this post with more instructions and serving ideas for Healthy “Magic Shell” Dessert Topping.

Don’t Skip the Fruity Sprinkle

The finishing touch is freeze-dried fruit – strawberries for me, today! Freeze-dried fruit is lightweight, crunchy and intensely fruity. Crush it into little pieces (pro tip, put in a zip-top baggie and smash with a rolling pin) and you’ve got a colorful, naturally sweet topping that adds a fun contrast to the chocolate. And don’t limit yourself to strawberries. Try raspberries, blueberries, bananas, mango or another dehydrated fruit you love. You can even crush the fruit more finely and stir it right into the Greek yogurt mixture.

 Protein Powder adds Even More Protein.

Use your favorite protein powder and “type” like plant-based or whey, etc. Chocolate, vanilla or “exotic” flavors like birthday cake or caramel would all be delicious, depending on how you want the finished treat to taste. Today, I’ve used Nourify Plus protein powder from Previnex — it’s plant-based, has added nutrients and I use it for so many of my fit foodie recipes. Use my discount code THEFITFORK to save 15% off your first purchase.

Save 15% at Previnex with code THEFITFORK

When Should You Eat These?

Pretty much whenever you want dessert. 😉 But they’re especially handy when you want something sweet with a protein boost. It’s about balance! For me, this is exactly the kind of recipe that fits my eat well, move often and enjoy your food outlook. Try one as:

  • A post-workout snack
  • An afternoon pick-me-up
  • A healthier dessert
  • A late-night sweet treat
  • A quick pre- or post-run bite
  • A fun addition to a high-protein snack plate
Protein-packed chocolate-covered Greek yogurt rice cakes are crunchy, creamy, sweet and easy to make. A simple high-protein dessert or post-workout treat!
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Protein-Packed Chocolate-Covered Greek Yogurt Rice Cakes
Prep Time
5 mins
chill
10 mins
Total Time
15 mins
 
Protein-packed chocolate-covered Greek yogurt rice cakes are crunchy, creamy, sweet and easy to make. A simple high-protein dessert or post-workout treat!
Course: Dessert, Snack, workout
Cuisine: gluten free, sugar free
Keyword: dessert, frozen yogurt, healthy dessert, healthy snack, high protein, rice cake
Servings: 1 serving
Calories: 244 kcal
Ingredients
  • ¼ cup plain Greek yogurt
  • 1 Tbsp. Protein Powder of choice
  • 1 plain rice cake
  • 1 Tbsp. sugar-free chocolate chips
  • ½ tsp. coconut oil
  • 2 Tbsp approx. freeze-dried strawberries, crushed
Instructions
  1. In small bowl, mix together protein powder with Greek yogurt.
  2. Spread evenly across top of rice cake; set aside.
  3. In another small bowl, add chocolate chips and coconut oil. Microwave on high for 15 seconds, stop to stir and microwave in 5 second increments, stirring between, until smooth and glossy.
  4. Pour over top of yogurt and sprinkle crushed freeze-dried strawberries on top.
  5. Set in freezer for 10 minutes to set; enjoy!
Recipe Notes

1 serving: 244 calories | 20g protein | 9g fat |24g carb

Strawberry Protein Tiramisu (High-Protein, No Added Sugar, Single Serve)

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Strawberry Protein Tiramisu… I mean, this one is next level. We’re talking a creamy, layered dessert that feels indulgent but clocks in at just 362 calories with 36 grams of protein — yes, really. This lighter twist skips the traditional ladyfingers and uses rice cakes soaked in a sweet strawberry-vanilla mixture for that soft, cake-like texture.

Layered with a whipped, protein-packed filling made from cottage cheese, Greek yogurt, and protein powder, every bite is fresh, satisfying, and just the right amount of sweet. It’s the kind of treat that works as dessert, post-workout fuel, or even a fun breakfast option. If you love a good dessert that also supports your goals, this one is about to be on repeat.

Strawberry Protein Tiramisu is a high-protein, no-bake dessert with 36g protein and no added sugar. This single-serve recipe is easy, macro-friendly, and made with fresh strawberries, yogurt, and cottage cheese.

I used Nourify, a plant-based protein powder from Previnex. You can substitute another variety, however I really love this one — use my discount code THEFITFORK to save 15%.

How It Works: Instead of ladyfingers, rice cakes are softened with a quick strawberry-vanilla syrup. Then, a creamy mixture of blended cottage cheese, Greek yogurt, and protein powder gets layered in between. Repeat the layers, top with fresh strawberries (and maybe chocolate chips), and let it chill briefly to set. Get all the details in the recipes below.

Why You’ll Love This Strawberry Protein Tiramisu

High in Protein: With 36 grams of protein per serving, this recipe helps support muscle recovery, keeps you full longer, and turns dessert into something that actually fuels your body.

No Added Sugar: Sweetened naturally with strawberries and sugar-free vanilla syrup, you get all the flavor without the sugar crash.

Single-Serve Simplicity: No leftovers tempting you all week — just one perfectly portioned treat when you want it.

No-Bake & Easy to Make: No oven, no complicated steps. Just mix, layer, and chill.

Macro-Friendly Dessert: At 362 calories with balanced macros (45g carbs / 5g fat / 36g protein), it fits easily into an active lifestyle.

Fresh, Light, and Seasonal: Strawberries bring natural sweetness, bright flavor, and a refreshing twist compared to traditional tiramisu.

More Protein Tiramisu Recipes to Try

If you’re loving this lighter, high-protein take on tiramisu, these other variations offer a different flavor twist while keeping that same macro-friendly, no-bake approach.

Caramel Protein Tiramisu with Rice Cake Layers

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.

Pucker Up for Lemon Protein Tiramisu

Lemon Protein Tiramisu made with cottage cheese, greek yogurt, protein powder, rice cakes and a lemon as the main ingredients.


Strawberry Protein Tiramisu is a high-protein, no-bake dessert with 36g protein and no added sugar. This single-serve recipe is easy, macro-friendly, and made with fresh strawberries, yogurt, and cottage cheese.
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Strawberry Protein Tiramisu (High-Protein, No Added Sugar, Single Serve)
Prep Time
5 mins
Total Time
20 mins
 
Strawberry Protein Tiramisu is a high-protein, no-bake dessert with 36g protein and no added sugar. This single-serve recipe is easy, macro-friendly, and made with fresh strawberries, yogurt, and cottage cheese.
Course: Dessert
Cuisine: high protein
Keyword: cottage cheese, dessert, healthy dessert, protein powder, strawberries, tiramasu
Servings: 1 serving
Ingredients
  • 1 cup diced Strawberries divided
  • 3 tbsp water
  • 3 tbsp sugar-free vanilla syrup like the coffee shop kind (can sub vanilla)
  • 2 plain rice cakes standard size not minis
  • 1/3 cup 2% cottage cheese blended smooth
  • 5.3 oz carton Greek yogurt vanilla or strawberry, no added sugar variety
  • 1 scoop 28g vanilla protein powder (I used Previnex Nourify)
  • Optional toppings: cocoa dusting or mini chocolate chips
  • Instructions
Instructions
  1. In small add water, sugar free syrup and ¼ cup of the diced strawberries. Microwave for 1 minute. Let cool for a couple minutes, then use a fork or spatula to smash up /muddle the strawberries. Set aside.
  2. In small bowl, stir together cottage cheese, yogurt and protein powder until smooth. If the cottage cheese hasn’t been blended smooth yet, you can do this entire step with all 3 ingredients together in blender. Stir in by hand all of the remaining strawberries except about 2 tablespoons.
  3. Find a 16-ounce minimum capacity mug or bowl with wide opening (large enough to mostly accommodate rice cake).
  4. Set first rice cake in or on top (if slightly too large) of mug bowl, and soften with approx. 1/2 of the strawberry syrup mixture Push down well into bottom of container.
  5. Pour ½ of cottage cheese mixture over the rice cake in cup. Next add second rice cake and soften with remaining syrup, pressing down gently to make another layer.
  6. Top with remaining cottage cheese filling mixture. Top with remaining strawberries and, optional, either mini chocolate chips or a dusting of cocoa powder. Chill for 15 minutes to set.
Recipe Notes

362 calories 45g carb 5g fat 36g protein