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Red, White, and Blue Caprese Salad with Blueberries

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There’s no time like summer to enjoy fresh salads that are not only exploding with flavor but also bring fabulous color to the table – like this Red, White and Blue Caprese Salad.

Everyone loves a Caprese salad with juicy tomatoes, aromatic sweet basil and creamy mozzarella cheese all drizzled in balsamic syrup. My patriotic version of the classic favorite summer salad that adds blueberries in honor of the USA and Red, White and Blue. Perfect for summer entertaining.

Who doesn’t love a Caprese salad with juicy tomatoes, aromatic sweet basil and creamy mozzarella cheese all drizzled in a balsamic dressing or syrup?  This is my patriotic version of the classic favorite summer salad that adds blueberries in honor of the Red, White and Blue. This beautiful salad can be tossed together in two minutes and is a delicious and easy way to celebrate the Fourth of July, Memorial Day, or any warm-weather gathering.  This is a must-make for berry season and summer entertaining by the pool, patio or a potluck!

Everyone loves a Caprese salad with juicy tomatoes, aromatic sweet basil and creamy mozzarella cheese all drizzled in balsamic syrup. My patriotic version of the classic favorite summer salad that adds blueberries in honor of the USA and Red, White and Blue. Perfect for summer entertaining.

TIPS FOR MAKING BLUEBERRY CAPRESE SALAD

Mozzarella: This creamy, mild cheese is the cornerstone of a Caprese salad and I like that it brings a little protein to the party. I used mozzarella pearls (so cute and perfect for a salad) but you can also use a bigger ball of mozzarella and cut into bite-sized pieces.

Balsamic Syrup: To keep life easy, I used a prepared balsamic syrup rather than make my own by reducing balsamic vinegar in a saucepot until thickened. The particular prepared balsamic syrup I used was infused with ginger, it was SO DELICIOUS. Also, as an alternative, you can use the balsamic salad dressing of your choice or simply olive oil for a less sweet effect on this tomato cheese salad.

Basil: You can’t skip the fresh basil in a Caprese salad! I like to grow a pot of my own sweet basil in the summer, to have in abundance for my recipes as inspired. But you can also grab fresh sprigs in the market. To store your clipped basil sprigs, place stem ends in a cup with a bit of water and store on the countertop to use within a few days – in the fridge, leaves will turn black-brown quickly.

Everyone loves a Caprese salad with juicy tomatoes, aromatic sweet basil and creamy mozzarella cheese all drizzled in balsamic syrup. My patriotic version of the classic favorite summer salad that adds blueberries in honor of the USA and Red, White and Blue. Perfect for summer entertaining.

Note: This post contains affiliate links.

Everyone loves a Caprese salad with juicy tomatoes, aromatic sweet basil and creamy mozzarella cheese all drizzled in balsamic syrup. My patriotic version of the classic favorite summer salad that adds blueberries in honor of the USA and Red, White and Blue. Perfect for summer entertaining.
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Red, White & Blueberry Caprese Salad
Prep Time
5 mins
Total Time
5 mins
 

Everyone loves a Caprese salad with juicy tomatoes, aromatic sweet basil and creamy mozzarella cheese all drizzled in balsamic syrup. My patriotic version of the classic favorite summer salad that adds blueberries in honor of the USA and Red, White and Blue. Perfect for summer entertaining.

Cuisine: Italian
Keyword: balsamic, blue cheese, blueberry, mozzarella, salad, tomato
Servings: 4 servings
Ingredients
  • 4 oz. mozzarella pearls drain if packed water
  • 4 oz. grape or cherry tomatoes halved
  • 4 oz. fresh blueberries or thawed frozen berries
  • ¼ cup coarsely chopped fresh basil leaves
  • 2 tbsp (+/-) balsamic syrup or balsamic dressing
  • Optional: slices of mozzarella to punch out star shapes with a cookie cutter
Instructions
  1. Toss mozzarella pearls, tomatoes, blueberries and basic in a serving bowl. Drizzle with balsamic syrup.
  2. If desired, used cookie cutter to punch out star shapes from slices of mozzarella cheese.
  3. Best served when made, but leftovers stay good in the fridge for up to 3 days (although basil may oxidize a bit, it’s still fine to eat).

Salsa Cottage Cheese Hummus – High Protein Snack

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Clean up your snacking game with my cottage cheese salsa hummus – it’s high in protein and lower in fat and carbs than traditional hummus.

Clean up your snacking game with Cottage Cheese Hummus – a creamy, protein-packed dip without added oil. Serve cold, drizzle with more salsa and enjoy with tortilla chips or veggie sticks. Also delicious heated as a hot dip or hearty ingredient in a burrito bowl, pasta toss or stuffed in

I still keep the traditional ingredient of chickpeas (aka garbanzo beans), but then I also add some reduced-fat cottage cheese which eliminates the need for olive oil or tahini. You get more protein and less fat, yet still lots of taste – thanks to the salsa of your choice.

Customize this hummus with your go-to salsa – it could be traditional salsa, salsa rojo, salsa verde, or whatever else tickles your tastebuds.

I used Gilly Loco Salsa (the Salsa Rojo) and their delicious tortilla chips that are non-GMO and cooked in coconut oil to be better for you.

Making this salsa hummus cottage cheese may be one of the easiest things you’ve ever done – there are only four ingredients and no cooking. You’ll want to put it in your “what to bring to the party or potluck” rotation this summer and all year long.

TIPS FOR MAKING COTTAGE CHEESE SALSA HUMMUS

  1. I used reduced-fat cottage cheese, but you may substitute full-fat for an even richer outcome.
  2. Again, use the salsa of your choice – mild, medium, hot, red, green, garlicky, you name it!
  3. I find a smaller, personal-sized blender works best for this cottage cheese dip – I have used this inexpensive blender daily and it has held up! Adding the salsa as the first ingredient keeps everything mixing up well from the bottom of the blender. You may need to scrape down the sides a bit to ensure smoothness.
  4. For the full salsa madness effect, add more on top. I made the circular pattern by dragging a spoon through the hummus to make a channel.
  5. Cover leftovers and keep for up to 5 days in the fridge.
  6. This cold cottage cheese dip is also delicious warm! Just pop in the microwave for a minute, stop to stir, and heat again as needed. Warmed up this salsa cottage cheese hummus also makes a protein-packed filling for quesadillas, burritos – or even tossed with pasta or stuffed into a baked potato.
Clean up your snacking game with Cottage Cheese Hummus – a creamy, protein-packed dip without added oil. Serve cold, drizzle with more salsa and enjoy with tortilla chips or veggie sticks. Also delicious heated as a hot dip or hearty ingredient in a burrito bowl, pasta toss or stuffed in
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Salsa Cottage Cheese Hummus – Easy & Healthy
Prep Time
5 mins
Total Time
5 mins
 

Clean up your snacking game with Cottage Cheese Hummus– a creamy, protein-packed dip without added oil. Serve cold, drizzle with more salsa and enjoy with tortilla chips or veggie sticks. Also delicious heatedas a hot dip or hearty ingredient in a burrito bowl, pasta toss or stuffed in

Course: appetizers, Snack
Cuisine: high protein, Mediterranean, vegetarian
Keyword: cottage cheese, fish, black cod, sablefish, merken, spicy, tangerine, 20 minute, salsa
Servings: 6 servings
Calories: 85 kcal
Ingredients
  • 1/2 cup salsa plus more for garnish, I used Gilly’s Loco Salsa Rosa
  • 3/4 cup 2% cottage cheese can substitute full fat, but 0-fat not recommended
  • 1 15- oz can cooked chickpeas drained and rinsed
  • 2 tsp lemon or lime juice
Instructions
  1. To blender, add salsa, cottage cheese, chickpeas and lemon/lime juice in that order (for best blending).
  2. Blend for a minute or so, scraping down the sides with a spatula ass needed, until creamy and smooth.
  3. Transfer mixture to a serving dish and smooth the top, making circular grooves to hold the salsa garnish. Use a spoon to drizzle on a couple more tablespoons of salsa.
  4. Add any additional toppings, as desired, such as fresh herbs, seeds/nuts, olive oil, etc. Serve with Gilly’s Loco tortilla chips. May also use as a heated filling or sauce by microwaving for a few minutes and adding to burritos, quesadillas, or tossing with pasta, etc.
Recipe Notes

Makes 6 servings: 85 calories per serving, 2g fat, 7g net carb (4g fiber), 7g protein

Caramel Protein Tiramisu with Rice Cake Layers

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You’ll love this guilt-free makeover on a classic dessert favorite – Caramel Protein Tiramisu! By swapping out traditional ingredients for healthier options — like blended cottage cheese for mascarpone cheese and rice cakes for lady fingers – you get a protein dessert that not only satisfies your sweet tooth but also fuels your body with nourishing goodness.

Whether you’re aiming to boost your protein intake (this protein tiramisu has 285 call and 31g protein!) or simply seeking a lighter, sugar-free snack option, this Tiramisu makeover recipe is sure to delight your taste buds without compromising on taste or a sense of treating yourself.

INGREDIENTS & TIPS

Rice cakes: Use your favorite plain rice cakes, salted or unsalted in the mini size. There are flavored rice cakes out there like caramel and chocolate . . . which would work – but would add sugar to the recipe (so I avoided them).

Cottage Cheese & Greek Yogurt: For a lower fat and low-calorie tiramisu that is packed with protein, this recipe relies on 2% cottage cheese blended no fat Greek yogurt to maintain a creamy texture. When whipping your cottage cheese in the blender in preparation for this cottage cheese dessert, do not drain it beforehand. The liquid, watery stuff you see is actually the whey protein – which is important for the nutrition and also to assist in blending!!

Coffee: Rice cakes are soaked in coffee, one by one, before layering into the tiramisu. You have lots of coffee choices and you only need about ¼ cup– regular brewed coffee, instant coffee, espresso (if you like a stronger taste), instant espresso (what I used), and even a canned coffee drink would work.

Protein Powder: Adding just a bit of protein powder (only 2 tbsp) boosts the protein count and helps sweeten without sugar. To make this a caramel tiramisu, I used a plant-based Caramel Protein from Nuzest (save 15% with code: FITFORK). You can also use a coffee or vanilla protein powder and the protein format of your preference – like whey or plant or whatever!

Cocoa powder: Unsweetened cocoa powder is dusted on top with a sifter in that famous old-world style. This little flourish adds deep chocolate notes and will make your cottage cheese dessert taste and look like a tiramisu! Because it was such a small amount of cocoa powder, I used a little mesh tea strainer as my sifter – genius, I thought!

Cup / Bowl Size:  Choosing the right cup or bowl is a little tricky if you want a “perfect” presentation and see the layers– the bowl opening at the widest part has to accommodate the width of a rice cake (usually and 3 ¾” to 4”) – if the bottom is a little narrower, that’s fine as the soaked rice cake can be flattened smooth with a spoon. I used a 10-oz glass bowl filled up to the very tippy top (a 10-ounce custard cup or 10-oz ramekin would work great) Most 10-12 oz bowls, mugs or cups will work if you are not particular about perfect layers.

Scaling Up: This is a recipe for one, specifically measured to create one delicious single-serve tiramisu. That being said, it’s an easy recipe to scale up this tiramisu for one – simply multiply the ingredient portions by the number of servings desired to be make. I think it could also be made larger in an 8×8 or 9×13 dish, but I haven’t tried that yet!

If you love Caramel Protein Tiramisu, you’ll also love some of my other protein desserts featuring cottage cheese:

High Protein Banana Pudding with Cottage Cheese

No-Bake Beet Protein Cheesecakes with Sugar-Free Hard Chocolate Topping

Boston Cream “Pie” Cup

No-Bake Maple Pecan Chia Cheesecakes

Note: This post contains affiliate links. I earn a small commission from any sales generated and that helps me offset operating expenses for The Fit Fork. Thank you!

5 from 4 votes
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Caramel Protein Tiramisu (with Rice Cakes)
Prep Time
10 mins
Total Time
10 mins
 
Sounds odd, but holy yum – this healthy dessert, post workout snack (or even breakfast in my book), is delicious. The rice cakes soak up espresso and whipped cottage cheese, Greek yogurt and salted caramel protein powder make a creamy filling. No added sugar, gluten-free.
Course: Dessert, Snack
Keyword: cottage cheese, gluten free, high protein, protein powder, rice cake, sugar-free, tiramasu
Servings: 1 serving
Calories: 281 kcal
Ingredients
  • ¼ cup brewed, instant or canned coffee or espresso
  • 2 unsalted or lightly salted rice cakes approx. 4” diameter size
  • ½ cup 2% cottage cheese blended
  • ¼ cup fat-free Greek yogurt
  • 2 tablespoons Caramel Protein Powder coffee or vanilla protein works too
  • 5-10 drops liquid stevia or monk fruit if desired
  • 1 tsp unsweetened cocoa powder
  • 1 tsp sugar free mini chocolate chips
Instructions
  1. In bowl, place coffee. Add first rice cake into coffee for about 10 seconds, then flip for another 5-10 seconds.
  2. With spatula, gently move to a 10 oz bowl, if needed use spoon to pat down to be an even layer.
  3. In another bowl, stir together whipped (blended) cottage cheese, Greek yogurt, protein powder, and stevia (if desired). Spoon half this mixture over soaked rice cake in bowl
  4. Soak the second rice cake in remaining coffee, flipping, until all absorbed. Place in bowl over creamy later and then top with remaining creamy filling.
  5. Use small sifter to dust on cocoa powder, sprinkle with chocolate chips. Serves 1.
Recipe Notes

281 call, 31g protein per serving.

No-Bake Beet Protein Cheesecakes with Sugar-Free Chocolate

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This easy, no-bake dessert delivers pretty-in-pink style and lots of smiles because it’s so delicious – and No-Bake Beet Protein Cheesecakes are still nutritious featuring lots of protein (39g) and the benefits of beetroot powder.

No added sugar in this beet cheesecake recipe and, depending on the type of sugar-free cookies used for the “crust,” it can also be gluten-free.  

First, let’s jump into the benefits of beetroot powder. The vibrantly-hued supplement contains micronutrients and phytonutrients that studies show may benefit heart, gut, and brain health. Specific benefits link to beet root power include lower blood pressure, reduce inflammation, and increased stamina in athletic performance.

Ding, ding, ding – did that athlete part get your attention?  I’m always looking for a way to naturally optimize my athletic performance.  I learned that upon eating or drinking beets or beetroot powder, your saliva converts the nitric oxide is activated, which relaxes and expands blood vessels. In turn, this increases blood flow and allows more oxygen to be delivered to your muscles to help get the job done – and it could help you perform better for longer. Increased blood flow also helps you recover faster!

Of course, you can get the benefits from fresh beets, too – but that’s not often convenient (or you may not care for the earthy taste). Plenty of pills and tonics available that capitalize on beet benefits, but I personally just prefer to do a scoop of beetroot powder in water, a smoothie or even my oatmeal about an hour or two before I hit the ground running. I use Force Factor’s Total Beets Organic Powder. It provides all the functional superfood benefits of fresh beets, but much more conveniently — and it has a very lightly sweet taste with no added sugar, or anything artificial.

TIPS FOR MAKING NO-BAKE BEET PROTEIN CHEESECAKES

Beetroot Powder: I recommend Force Factor Total Beets Organic Beet Root powder – no added sugar, nothing artificial or yucky, and a good price point. My main suggestion if you are using another powder is just to read the label to avoid added sugar or flavorings. I just love the pink hue, you can get so creative with beetroot powder recipes!

Protein Powder: Use the vanilla protein powder of your choice, that you like and fits your dietary eating patterns. I like the plant-based Clean Lean Protein from Nuzest. Save 15% with code FITFORK.

Cottage Cheese Type & Blending: Using 2% cottage cheese helps keep the fat down a bit. But, if you like a richer taste, this no-bake cheesecake is made very luxurious with full-fat cottage cheese. To get the smooth taste of a cheesecake, the cottage cheese must be blended. For the 1 ¾ cups that this recipe calls for, I use a personal-sized blender. Scoop out the cottage cheese into the blender, including any liquids (eg: the whey) –don’t drain it off, you need that bit of liquid to encourage a smooth consistency. Be patient blending, it will seem very thick and require several iterations of stopping to scrape sides with a spatula.

Containers: I prefer 8-ounce glass canning jars, because the lids make it easy to store for later. However, small bowls will work too, but if the opening is too wide – there may not be enough chocolate topping to cover the area.

Cookie Crust: I use the term “crust” loosely, as cookies are just crumbled and piled in the bottom of the jar. This keeps the recipe no-bake. It’s a simple, no-bake crust but just NOT a crust that will slice up and serve in cheesecake slices without falling apart.  Use the cookies of your liking – I used the wafers from sugar-free chocolate sandwich cookies.

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These No-Bake Beet Protein Cheesecakes are not only pretty in pink and very delicious, but also include the functional benefits of eating beets and lots of protein thanks to blended cottage cheese and protein powder! A healthy dessert or post workout snack.
These No-Bake Beet Protein Cheesecakes are not only pretty in pink and very delicious, but also include the functional benefits of eating beets and lots of protein thanks to blended cottage cheese and protein powder! Plus, that sugar-free chocolate topping is amazing. A healthy dessert or post workout snack.
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No-Bake Beet Protein Cheesecakes
Prep Time
5 mins
Total Time
15 mins
 

This quick and easy dessert offers lots of muscle-making protein and the functional benefits of beets. No added sugar and can be made gluten-free, depending on the type of cookie chosen for the crust. Balanced enough to eat for breakfast or a post-workout snack!

Course: Dessert, Snack
Keyword: beet, beet powder, cheesecake, cottage cheese, protein powder
Servings: 2 servings
Calories: 354 kcal
Ingredients
  • 1 ounce sugar-free cookies, crushed any flavor – chocolate, graham, vanilla wafer, etc
  • 1 ¾ cup 2% cottage cheese, blended smooth
  • 1/3 cup vanilla protein powder of choice type of protein source your choice
  • 2 tablespoons beetroot powder
  • 2 tablespoons sugar-free dark chocolate chips
  • ½ teaspoon coconut oil
Instructions
  1. Crush up cookies and divide among the bottom of two 8-oz jars or bowls. Set aside.
  2. Blend cottage cheese until smooth, mix in protein powder and beet root powder.
  3. Divide cheesecake mixture evenly between cookie crust in jars.
  4. In small bowl, melt chocolate chips and coconut oil in microwave for 20-25 seconds. Remove to stir. If not totally melted yet, microwave for 10 more seconds until stirs up glossy and smooth.
  5. Immediately pour chocolate topping over cheesecake mixture, spreading gently around with spoon to cover, if needed.
  6. Set in fridge for 10 minutes for chocolate to set up and become hard.
Recipe Notes

354 calories, 24g carb (11g dietary fiber), 13g fat, 39g protein

No-Bake Jam Oat Cups – Lower Carb Snack Idea

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No-Bake Jam Oat Cups are a smart way to satisfy your sweet tooth! Customizable to your mood of the moment, by using any flavor sugar-free jam, jelly, preserves or even smashed fresh fruit like berries or banana.

We all have those times when we need something sweet, and these jam-filled oat cups are easy-to-make, require no baking — it’s really just a few simple steps.

Go ahead ad cave to the craving for something without guilt. Just a little natural sugar from banana, and the rest of this no-bake dessert recipe is put together with smart swaps.

Here are some of the better-for-me ingredients I like to use in this healthy snack recipes and lower carb treats:

.Sugar-Free Dark Chocolate Chips (if you need dairy-free, make that swap, too!) https://amzn.to/48kozhq

Sugar-Free Jam (or you can even just use mashed fresh berries)

Eat Garnish Oat & Seed Butter is a great seed-allergy option, but ANY nut or seed butter will work. Use code FITFORK975 to save 10%.

Plant-Based Protein Powder in the crust mixture gives these treats a little more oomph. Clean Lean Protein from Nuzest is my go-to. Save 15% with code FITFORK.

TIPS TO MAKE OAT JAM CUPS

Banana Guidance: “Half of a medium banana” called for in this recipe can be subjective, but it’s about 60g of banana without peel. Or, if you’re eyeballing it, about 3 1/2 to 4-inches in length. However, if you think the mixture looks too sticky (like you used too much banana), just add a few more oats to the mixture, you really can’t mess this up.

Filling Ideas: Sugar-free jam with chia seeds mixed in is what my recipe calls for, but you can test around with other fillings — like smashed banana, smashed berries, tangerine slices, a dollop of nut or seed butter — really whatever floats your boat.

What to Make In: I really recommend silicone muffin cups, this makes them easy to pop out when frozen. Also, bonus, they are reusable. I wouldn’t use paper liners, they get soggy and/or stuck to the treat. You can skip liners all together and freeze in the actual muffin tins, just let soften for a few minutes on counter before trying to remove.

Freezing Step: Don’t skip it! These oat jam cuts need to set up in the freezer for about 30 minutes, otherwise it will just be a big sticky mess. Afterward you can store in the fridge OR freezer, depending on your preference on how to heat them (softer vs harder).

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5 from 5 votes
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No-Bake Jam Oat Cups – Lower Sugar and Gluten-Free
Prep Time
5 mins
Total Time
30 mins
 

Enjoy a sweet treat with none of the guilt – or baking! For the filling, use the sugar-free jam of your choice or even smashed fruit!

Servings: 6 servings
Calories: 180 kcal
Ingredients
  • 1/2 medium banana, sliced about 60g, after peeling
  • 30 g vanilla protein powder or can substitute a flour
  • ¼ cup nut butter
  • 1/2 cup rolled oats
  • ¼ cup sugar free jam
  • 1 tbsp chia seeds
  • 1/3 cup sugar-free chocolate chips
  • 1 ½ tbs coconut oil
Instructions
  1. In a medium bowl, mash together banana, protein powder and rolled oats Press into 6 cavities of a regular sized muffin pan lined with silicone liners. Pushing oat mixture up the sides a bit to form an indention for the jam.
  2. Stir together the jam and chia seeds. Place a skosh under 1 tablespoon of jam mixture into indention of oat cup.
  3. Melt chocolate and coconut oil in 30 sec increments in the microwave, stirring between until all chocolate is melted. Pour on the cups, dividing equally. Freeze 25 minutes to set.
  4. Enjoy your treats! Keep them in the refrigerator for up to 1 week or frozen up to 3 months.
Recipe Notes

Nutrition per serving: 180 calories, 12g fat, 11g carb (2g fiber, 2g sugar), 7g protein