Category Archives: Gluten-free

Chocolate Brownie Protein Muffins & Frosting – Delicious Low Carb Dessert

Posted on by
Reply

If you’re craving a rich chocolate treat but still want something that fits your active lifestyle, these Chocolate Brownie Protein Muffins deliver the best of both worlds. They’re tender, fudgy, and decadent—yet packed with protein and made with wholesome ingredients.

These muffins taste like a chocolate brownie in muffin form, but they’re designed to fuel your day, whether you need a post-workout bite, an afternoon snack, or a better-for-you dessert.

A Better-for-You Chocolate Treat

One of the biggest challenges with high-protein baked goods is texture. Too often they turn out dry, dense, or chalky. These muffins avoid that problem by using ingredients that naturally add moisture, richness, and protein, including:

  • Protein powder for structure and protein (I’m using Nourify Plus from Previnex) 15% off code: thefitfork
  • Cottage cheese for creaminess and extra protein
  • Eggs for richness and binding
  • Peanut flour for a subtle nutty flavor and balanced macros (this brand I use has 80% less fat than almond flour)

The result is a soft, brownie-like muffin that tastes indulgent while still supporting your nutrition goals.

Each frosted muffin comes in around: 146 calories | 7g carbs | 8g fat | 12g protein — That’s a snack that satisfies your sweet tooth while still delivering meaningful protein.

Top Theses Low Carb Cupcakes with Protein Frosting

These muffins are delicious on their own, but adding a swirl of protein frosting takes them to the next level. I like to use my go-to recipe for The Easiest Best Protein Frosting Ever, which is smooth, creamy, and easy to customize.

One of the best things about this frosting is that you can tint it naturally with different ingredients, so it works for holidays, parties, or just a fun colorful treat. I used greens powder to make mine festive for St. Patrick’s day.

The Protein Powder I Use for Baking

For both the muffins and frosting, I used Nourify Plant-Based Protein from Previnex. If you’d like to try it, you can save 15% on your first order with my code: THEFITFORK . I like this protein for baking because it:

  • Blends smoothly
  • Bakes well without drying out recipes
  • Works beautifully in my baked protein recipes along with frostings and smoothies – plus is also boosted with some extra nutrients.
Save 15% at Previnex with code THEFITFORK

Perfect for Snacks, Dessert, or Meal Prep

These Chocolate Brownie Protein Muffins are a great option when you want something sweet but still balanced. They’re also easy to make ahead and store, making them perfect for busy schedules.

  • A post-workout recovery snack
  • A high-protein afternoon pick-me-up
  • A healthier dessert
  • A meal-prep snack for the week
These Chocolate Brownie Protein Muffins are gluten-free, no sugar added, and packed with 12g protein. A rich, fudgy, macro-friendly snack or healthy dessert.
Print
Chocolate Brownie Protein Muffins with Frosting(Gluten-Free, High Protein)
Prep Time
10 mins
Cook Time
20 mins
cool
10 mins
Total Time
40 mins
 

These Chocolate Brownie Protein Muffins are gluten-free, no sugar added, and packed with 12g protein. A rich, fudgy, macro-friendly snack or healthy dessert.

Course: Dessert, Snack
Cuisine: high protein, low carb
Keyword: chocolate, cupcake, muffin, protein powder
Servings: 12 muffins
Calories: 146 kcal
Ingredients
  • 1 cup peanut flour (NOT peanut powder) I used peanut FLOUR from @pbfit or can sub 1:1 flour alternative like GF baking blend but for less protein
  • 2 scoops 60g chocolate protein powder, suggest @previnex Nourify
  • ¼ cup granulated sweetener 1:1 equivalent ratio to sugar
  • 2 tbsp unsweetened cocoa powder
  • ¾ tsp baking soda
  • 1 cup low-fat cottage cheese blended
  • 1 cup low-fat milk
  • 2 large eggs
  • ¼ cup oil of choice
Frosting:
  • 4 oz low-fat cream cheese softened
  • 4 oz zero-fat Greek yogurt
  • 1 scoop protein powder vanilla protein powder 30g
  • 1-2 tbsp greens powder or matcha powder your pref. for natural coloring (or omit)
Instructions
  1. Pre-heat oven to 350F. Prepare a 12-cup muffin pan with paper or silicone liners and set aside.
  2. Mix together all muffin ingredients until smooth You can do this in blender (if your cottage cheese is not already pre-blended).
  3. Transfer batter to prepared muffin pan. Bake on center rack for 20-22 minutes or until toothpick pulls clean. Let muffins cool in pan for at least 10 minutes.
  4. While muffins are cooling, prepare frosting my mixing together softened cream cheese, Greek yogurt, protein powder and natural coloring agent, if desired.
  5. Add a generous dollop of frosting to center of muffin. Decorate as desired. Store leftovers in fridge for up to 5 days.
Recipe Notes

2-Minute Protein Strawberry Shortcake Mug Cake (Cooking for One)

Posted on by
Reply

Cooking for one and craving dessert? This easy Strawberry Shortcake Mug Cake checks all the boxes. It’s high in protein, made with cottage cheese, has no added sugar, and cooks in just two minutes in the microwave. No oven. No mixer. No stress. And yes — it actually tastes like dessert. 🍓

Why You’ll Love This Mug Cake

  • 15g protein
  • Only 211 calories
  • No added sugar
  • Single serving
  • Ready in 2 minutes
  • Satisfies your sweet tooth while supporting diet goals.

Why Cottage Cheese Works in Desserts

Cottage cheese adds creaminess and a boost of protein without overpowering flavor. When mashed or blended, it creates a soft, cake-like texture that works perfectly in sweet recipes like this one. For this recipe, I didn’t even bother blending . . . . just mashed up everything with a fork. It was kind of lumpy, but it worked – that’s the kind of no-stress cooking news we can all use!

Learn how to hull a strawberry quickly and efficiently with this food prep hack that just uses a drinking straw! No knife, so safe for kids to help out making recipes and snacks.

Also, try my “straw method” to safely hull berries. It works great and doesn’t cut out too much extra berry flesh – we want all the sweet goodness we can get! Also a fun and safe way for kids to help prep meals and snacks.

Also, love these vintage-style glass coffee mugs with bamboo lids used in pics for this recipe. You’ll need a 16-20 oz microwave-safe mug like this (or a bowl can work) and it’s nice to have the lid in case you want half now and half later!

Make this easy 2-minute strawberry shortcake mug cake with cottage cheese in the microwave. High-protein, lower-calorie, and gluten-free dessert -- perfect when cooking for one.
Print
Strawberry Shortcake Mug Cake (Protein-packed)
Prep Time
1 min
Cook Time
2 mins
cool off
5 mins
Total Time
8 mins
 
Make this easy 2-minute strawberry shortcake mug cake with cottage cheese in the microwave. High-protein, low-calorie dessert perfect when cooking for one.
Course: Dessert, Snack, workout
Keyword: cottage cheese, mug cake, no added sugar, strawberries
Servings: 1 serving
Calories: 211 kcal
Ingredients
  • ½ ripe banana mashed
  • ¼ cup 2% cottage cheese
  • 1 egg
  • ¼ tsp vanilla
  • 2 chopped strawberries
  • 2 tbsp. sugar-free whipped topping
Instructions
  1. Mash banana and cottage cheese in a microwave-safe mug.
  2. Stir in egg and vanilla. (Lumpy is fine!)
  3. Microwave for about 2 minutes, until set.
  4. Top with strawberries and whipped topping. Enjoy.

Cheesy Southwest Chicken Soup Without Cream (Butternut Squash Hack)

Posted on by
Reply

Soup season just got a major upgrade. This Cheesy Southwestern Squash & Chicken Soup is rich, cozy, and packed with flavor—so rich and indulgent tasting, it’s hard to believe that a big part of the creaminess comes from pureed butternut squash instead of heavy cream.

By blending in just two cups of butternut squash (a frozen, thawed bag of butternut squash cubes for convenience), you get a silky texture that lets you use far less cheese and absolutely no cream. The result? A lighter, more nourishing soup that still delivers on comfort-food vibes.

Why You’ll Love This Soup

  • Ultra-creamy without cream
  • Lower in calories and fat
  • High in protein and fiber
  • Kid- and family-approved
  • Ready in about 20 minutes
  • Minimal prep and cleanup

Macros (per serving):
225 calories | 13g net carbs | 10g fat | 18g protein

The Secret Ingredient: Butternut Squash

Butternut squash is the quiet hero of this recipe. When blended smooth, it creates a naturally creamy base that replaces heavy cream and reduces the need for excess cheese.

It also adds powerful nutrition with very few calories, including Vitamin A (from beta-carotene), Vitamin C, Magnesium, Potassium, and dietary fiber – whoohoo, even the best of use can use more dietary fiber in our lives.

For maximum convenience, use frozen butternut squash cubes. Simply thaw and blend—no peeling, chopping, or mess.

A True “Dump and Make” Soup

This recipe is almost completely hands-off. Everything goes into one pot, simmers together, and becomes something magical.

Besides blending the squash, the only light prep includes chopping fresh onion and zucchini. Everything else is pantry- and freezer-friendly including your favorite jarred salsa, canned diced tomatoes with green chiles (like Rotel), frozen corn, and 0pe-cooked chicken (grilled, rotisserie, or slow-cooker shredded)/ My favorite option is freezer-stashed slow-cooker chicken—it makes this meal practically effortless on busy nights.

Can You Use Cream Cheese in Soup?

Yes! If you’d rather use something less processed than the traditional American cheese, a full-fat cream cheese is a great alternative and what I have used in the ingredient list. It creates rich creaminess without additives—just with a little extra care during melting.

Here’s how to melt cream cheese into soup successfully to avoid lumps or curdling:

First, soften the cream cheese at room temperature. Then, scoop a ladle or two of hot soup into a separate bowl and combine it with the cheese. Whisk thoroughly until the mixture is completely smooth and creamy.

Next, slowly whisk this blended mixture back into the main pot. Keep the heat low and let the soup gently simmer. Avoid boiling after adding dairy, since high heat can cause the proteins to tighten and separate. For best results, always stir in cream cheese near the end of cooking.

Print
Cheesy Southwestern Squash & Chicken Soup
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 

This cheesy Southwest chicken soup is creamy, comforting,and secretly healthier thanks to blended butternut squash. Ready in 20 minutes,high in protein, and made with no cream.

Course: dinner, entree soup
Keyword: butternut squash, chicken, soup, squash
Servings: 6 main-dish servings
Calories: 225 kcal
Ingredients
  • 1 10- oz bag frozen cubed butternut squash thawed
  • 6 cups chicken broth from carton or water & bullion starter, divided
  • 2 tsp olive oil
  • ½ white onion chopped
  • 1 small zucchini chopped
  • 1 tbsp minced garlic
  • 1 tbsp cumin powder
  • 1 tsp ground black pepper
  • 1 10- oz can diced tomatoes and green chilies like Rotel, mild, original or hot – your choice
  • 8- oz restaurant-style salsa from jar
  • 2/3 cup frozen corn
  • 8- oz cream cheese
  • 12- oz precooked chicken breast either shredded or finely chopped
Instructions
  1. Blend thawed frozen butternut squash cubes with 1-ish cups of chicken broth; until smooth. Set aside.
  2. Heat olive oil in large stock pot over medium-high. Add onion and zucchini and sautee for about 5 minutes or until veggies softening and turning lightly brown.
  3. Add garlic, cumin and black pepper and cook for 30 more seconds.
  4. Next, add butternut squash mixture, remaining broth, canned tomatoes/green chilis (including juices), salsa, and corn. Bring to a bowl over medium-high and then reduce heat to medium low and simmer for 10-12 minutes.
  5. Next, add cubed and softened cream cheese into a separate bowl and add about 2 cups of the soup mixture. Whisk the cream cheese and soup mixture thoroughly until completely smooth and lump-free (except the veggie chunks). If needed, add more of the hot soup liquid.
  6. Next pour this mixture back into the soup and continue to heat, taking care not to bring to a boil
  7. Add the corn and cooked chicken and simmer another couple minutes until heated through.
Recipe Notes

High-Protein Mexican Wedding Cake (No Added Sugar)

Posted on by
Reply

Some recipes just stick with you. Mexican Wedding Cake is one of those nostalgic desserts that shows up at family gatherings, church potlucks, and handwritten recipe cards passed down through generations. Soft, lightly sweet, and always finished with a generous layer of icing, it’s comfort food in cake form. This version keeps all the cozy, old-school vibes—but gives it a modern, protein-packed upgrade.

A Classic Cake, Reimagined

I took my childhood favorite Mexican Wedding Cake and gave it a glow‑up:

  • 16 grams of protein per serving
  • No added sugar
  • Made with mostly pantry staples you probably already have

It’s actually been part of traditional versions of this cake for decades, adding natural sweetness and moisture. In this updated version, pineapple does the heavy lifting so we can skip added sugar and still get that tender, flavorful crumb—then boost the nutrition with protein powder.

And because no Mexican Wedding Cake is complete without frosting… this one gets generously slathered with my Best Ever Protein Cream Cheese Frosting.

The Protein Frosting That Does It All

This cake is topped with my go-to protein frosting recipe, which is:

  • Creamy and spreadable
  • No added sugar
  • High in protein, thanks to protein powder, Greek yogurt and cream cheese
  • Incredibly versatile, use on cupcakes, drizzles on baked goods and sweet bowls, etc.
  • You can even naturally dye it with ingredients like beet powder, matcha, or turmeric for holidays or themed desserts—although for this cake, classic white frosting is perfection.

A Little History: What Is Mexican Wedding Cake?

Despite the name, Mexican Wedding Cake isn’t tied to one specific celebration. Variations of this cake (sometimes called pineapple cake or sunshine cake) became popular in mid‑20th‑century American kitchens, especially in the Southwest. The use of canned pineapple made it approachable, affordable, and easy to bake for a crowd. The hallmark? A moist crumb, subtle sweetness, and a simple frosting that lets the cake shine. My updated take on this pineapple cake honors that heritage—just with better macros.

Why You’ll Love This Version of Mexican Wedding Cake

  • High protein without tasting “protein-y”
  • No added sugar
  • Uses easy pantry ingredients like canned crushed pineapple
  • Nostalgic flavor with modern nutrition
  • Great for dessert or a protein-forward snack

Helpful Tips for the Best Protein Cake

1. Choose your pan wisely. Use an 8×8 brownie pan if you want neat squares, or a 9-inch round cake pan if you prefer wedges.  Any pan larger will make a cake that is too thin.

2. No crushed pineapple? No problem. If you have pineapple chunks or rings, simply pulse them with the juice in a blender for a few seconds. Aim for lightly textured—not completely smooth.

3. Use pineapple in juice, not syrup. This avoids unnecessary added sugar and keeps the sweetness balanced.

4. Pick your favorite vanilla protein powder. Use any vanilla protein powder you enjoy. I have only tested with whey protein powder, but as long as the volume is the same (2/3 cup for cake, 2/3 cup for frosting) you should be successful.

5. Don’t skip the fork trick. Prick the top of the cake all over with a fork while it’s still hot, then ice it. This helps the frosting melt slightly into the cake for the best texture and flavor.

6. Gluten-free option. If you don’t do regular, all-purpose flour in your diet, a gluten-free baking blend will substitute well.

Note: This post contains affiliate links. A small commission may be earned on purchased generated through links. Proceeds help offset the operating expenses of The Fit Fork – thank you!

High-protein Mexican Wedding Cake made with crushed pineapple, no added sugar, and pantry staples. A nostalgic dessert upgraded with protein frosting.
Print
Pineapple Protein Mexican Wedding Cake
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 
High-protein Mexican Wedding Cake made with crushed pineapple, no added sugar, and pantry staples. A nostalgic dessert slathered in creamy protein cream cheese frosting.
Course: Dessert, Snack, workout
Cuisine: high protein, low carb, Mexican, Southern
Keyword: high protien, pineapple, protein powder
Ingredients
Cake:
  • 3/4 cups flour all-purpose or gluten-free baking blend like Bob’s Red Mill gluten free baking flour 1:1 measure equivalent
  • 2/3 cup vanilla whey protein powder * *Macros may vary depending on the brand and variety of protein powder used
  • 2 large eggs
  • 1 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/2 cup pecans finely chopped
  • 12 oz crushed pineapple with juice
Frosting:
  • 6 oz low fat cream cheese softened
  • 2/3 cup vanilla whey protein powder* *Macros may vary depending on the brand and variety of protein powder used
  • ½ cup zero fat Greek Yogurt
Instructions
  1. Preheat oven to 350 degrees F and grease a 8×8 square brownie pan or 9” round cake pan.
  2. In a large bowl, mix together flour, protein powder, baking soda, and salt.
  3. Add egg and pineapple. Mix until just combined, then fold in the chopped pecans.
  4. Transfer batter to the prepared dish and bake for 20-25 min or until toothpick pulls clean from center.
  5. As cake bakes, mix together the frosting ingredients until smooth.
  6. Pierce the top of the cooked cake with a fork all over. Spread frosting onto cake while still hot and spread around evenly.
  7. Cool before serving, cut into 9 pieces. Store leftovers in fridge for up to 5 days.
Recipe Notes

Roasted BBQ Black-Eyed Peas for New Year’s (and Beyond)

Posted on by
Reply

Black-eyed peas have long been tied to New Year’s traditions, symbolizing luck, prosperity, and abundance for the year ahead. And while they’re often served simmered with greens or tucked into classic comfort dishes, this crunchy, roasted version gives the tradition a modern, snack-worthy upgrade.

Think: roasted chickpeas… but with a Southern soul and a spicy-sweet BBQ vibe. Roasted with olive oil and a BBQ seasoning that’s easy and economical to mix up from basic spices in our pantry. Black eyed peas transform into a snack that hits all the notes – crunchy, savory, salty-sweet!

Why We Eat Black-Eyed Peas on New Year’s Day

Across the Southern U.S., black-eyed peas are a staple on New Year’s Day, representing coins or wealth – a hopeful, nourishing start to the year.  Whether you’re deeply rooted in the tradition or just love a meaningful food moment, this recipe lets you honor the symbolism without feeling tied to a heavy or time-consuming dish.

Crunchy Roasted BBQ Black-Eyed Peas put a modern twist on a New Year’s good luck tradition. A healthy, high-fiber snack that’s perfect for salads, soups, or on-the-go fuel.

Health Benefits of Black-Eyed Peas

Beyond the good-luck lore, black-eyed peas are a nutritional powerhouse, making them a smart choice for active lifestyles and everyday eating.

  • Rich in plant-based protein, helping with satiety and muscle repair
  • High in fiber, supporting digestion and steady energy
  • Packed with complex carbs, ideal for fueling workouts, hikes, and busy days
  • Naturally low in fat, while still deeply satisfying

Tips for Roasting Black-Eyed Peas

  • Use fresh, shelled, pre-soaked black eyed peas. Canned black-eyed peas will be too mushy. Fresh black-eyed peas great for this recipe can typically be found in the produce section and must remain refrigerated until use.
  • Pat dry. If there is any moisture or condensation on the black-eyed peas, pat dry before beginning recipe so that oil and spices will adhere.
  • Sugar substitutions: I used coconut sugar, but you can easily replace that for brown sugar, date sugar — or skip all together.
  • Easy clean-up. Line pan with parchment paper preferably, or foil before adding peas.
  • Single layer. When spreading out on the baking sheet, make sure that peas are not piled up. They must be in a single layer to promote even cooking.
  • Check often. Check 10 minutes or more to turn up with a spatula and rotate pan in the oven. Near the end, keep a close eye so they don’t burn.

How to Serve Roasted Black-Eyed Peas

  • Straight-up snack – like popcorn, but with protein and fiber
  • Salad or bowl topper – adds crunch and smoky flavor without croutons
  • Soup “crunchies” – sprinkle over chili, veggie soup, or stew
  • Trail or hike fuel – lightweight, shelf-stable, and satisfying
  • Lunchbox or road-trip snack – no refrigeration required
Print
Crunchy BBQ Roasted Black-Eyed Peas
Prep Time
5 mins
Cook Time
30 mins
Total Time
35 mins
 

Crunchy Roasted BBQ Black-Eyed Peas put a modern twist on aNew Year’s good luck tradition. A healthy, high-fiber snack that’s perfect forsalads, soups, or on-the-go fuel.

Course: Snack
Cuisine: American, Southern
Keyword: black eye peas, good luck, new year
Servings: 4 servings
Calories: 205 kcal
Ingredients
  • 10 oz fresh shelled black eyed peas not canned or dried
  • 2 tsp olive oil
  • 2 tsp coconut sugar or can sub brown sugar
  • 1 tsp smoked paprika
  • 1 tsp chili powder
  • 1 tsp garlic powder
  • ½ tsp salt
Instructions
  1. Pre-heat oven to 400F.
  2. Pat any moisture off black eyed peas with a paper towl. Add to bowl. Toss with olive oil.
  3. Mix together spices and sprinkle into bowl and stir to ensure all peas are coated.
  4. Spread out in single layer on rimmed baking sheet and roast in the oven for 25-35 minutes, stirring them up every 10 minutes or so. Keep a close eye near the end so they don’t burn.
  5. Serve warm or room temp. Store leftovers in air-tight container for 3-4 days.
Recipe Notes