Category Archives: Gluten-free

Feta Egg Tomato Rings

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

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

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

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

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

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

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

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

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

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

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

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

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

Easy Protein Powder Cottage Cheese Waffles – Gluten-free, Vegetarian

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I’m still on a serious protein waffle kick, and have been refining my go-to easy waffle recipe with each batch! The outcomes have just been getting tastier and more nutritious! For example, with this protein waffle meal prep, I’ve added a bit of cottage cheese to the batter for a little extra rich flavor and protein.

These easy gluten-free protein waffles feature a plant-based protein, eggs, cottage cheese and amaranth flour for a powerful punch of protein. Only 184 cal, 13g net carb, 6g fat for a THREE WAFFLE serving that totals 20g protein! Boom! Freezer friendly, meal prep a batch for a breakfast solution on busy mornings.

In fact, I’ve packed SO MUCH protein for the modest calorie count into these waffles with cottage cheese. In addition to cottage cheese, other ingredients include egg, a plant-based protein powder and amaranth flour. The result is a 3-waffle serving for 184 calories 13g net carb, 6g fat and 20g protein. That’s 62 calories and almost 7g protein per waffle! Boom! (note: nutrition could vary some based on exact protein powder used and % fat content of cottage cheese and milk used).

These easy gluten-free protein waffles feature a plant-based protein, eggs, cottage cheese and amaranth flour for a powerful punch of protein. Only 184 cal, 13g net carb, 6g fat for a THREE WAFFLE serving that totals 20g protein! Boom! Freezer friendly, meal prep a batch for a breakfast solution on busy mornings. For more protein powder recipes and fit meals to fuel an active lifestyle, visit thefitfork.com

Seriously, 23g protein for a 216-calorie waffle stack?! These protein powder waffles even beats my favorite protein bar and is so much more satisfying to eat than a protein bar snack. This is a real meal, on a plate, with endless topping possibilities.

The flour in this recipe can be either an all-purpose flour or a gluten-free baking blend (with a similar texture of flour, not heavy like almond flour or coconut flour). When I make gluten-free waffles, I almost always use Bob’s Red Mill 1:1 Gluten Free Baking Flour for that light texture I want. I’ve also had luck with amaranth flour as an alternative.

amaranth flour

For convenience, I like to mix the batter in a blender (don’t over blend) and pour out into my mini waffle maker.  This protein waffle meal prep makes about 12 waffles (4 servings). If you don’t have a single waffle maker (which is undeniable cute), it is actually even more efficient to make in most standard 4-slice waffle irons.

Also, to moderate the carb count yet still speak to me sweet tooth, I add stevia liquid sweetener drops to the batter. If you’d like more savory waffles, just omit.

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I use the Clean Lean Protein power from Nuzest, it’s plant-based, paleo-friendly, gluten-free, non GMO. The Smooth Vanilla flavor is delicious and a very versatile option. Use Nuzest coupon code: FITFORK to save 15% .

As per toppings, when a three-waffle stack only has 184 calories, I feel liberated to pile on the toppings. Fresh fruit like strawberries or blueberries is always a favorite – along with a drizzle of a sugar free syrup and dollop of whipped cream or Greek yogurt. Sometimes even some mini chocolate chips!

Many of my other protein waffle recipes have been single serve. This batch makes four servings, suitable for a family breakfast or to meal prep for eating through the week. Store leftovers in the fridge for up to 3 to 4 days or slide the 3-waffle servings into storage containers and keep in the freezer for busy-day breakfasts.

Heat up in the toaster or air-fryer. Honestly, after a few minutes in the air fryer, they are crispier and maybe even more delicious than ever!

This recipe is very easy to customize by swapping the protein powder flavor. And, I recently made a batch with Matcha Cottage Cheese Protein Waffles, so delicious and a fun change. The only thing I did different was add 2 teaspoons of matcha green tea powder to the batter.

Disclaimer: This post contains affiliate links. I earn a small commission from purchases through links, however price to you remains the same. Proceeds are used to help offset operating costs for The Fit Fork. Thank you!

5 from 4 votes
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Easy Cottage Cheese Protein Powder Waffles
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
 

Simple, freezer-friendly, gluten-free and vegetarian. Only 216 calories for THREE WAFFLES – 23g protein!

Course: Breakfast
Keyword: breakfast, cottage cheese, meal prep, protein powder, waffles
Servings: 4 3 waffles each
Ingredients
  • 3 eggs
  • 1/3 cup unsweetened milk of choice I used unsweetened almond milk
  • ½ tsp vanilla extract
  • 2 tsp olive oil or oil of choice
  • ½ cup 2% cottage cheese
  • 1/2 cup vanilla Nuzest protein powder (or powder of choice) 60 grams
  • ½ cup all-purpose flour or gluten-free baking flour (like bob's red mill gluten free baking blend)
  • ¼ tsp liquid stevia drops or to taste (or not needed, depending on your sweet preferences).
  • 1/4 tsp baking powder
Instructions

  1. Whisk eggs with milk, vanilla and oil, stir in cottage cheese (or, you can blend all together in small blender for a smoother result – either method yields yummy waffles)..

  2. Toss together protein powder flour and baking powder. Mix into egg mixture a little bit at a time, or until incorporated You can also pulse wet and dry mixtures together in the blender until smooth.

    Mix in stevia drops to taste, more or less depending on your sweetness preference.

  3. Heat waffle iron (either a mini waffle iron or larger 4-square iron).

  4. Pour in batter and cook for several minutes, until indicator light goes off.
  5. Repeat for remaining batter.
  6. Should make 12 single waffles (or three 4-square waffles).
Recipe Notes

Serving size: 3 waffles
216 calories, 8g fat, 13g carb, 23g protein.

Banana Bread Muffins with Amaranth (an Ancient Grain) – Gluten-free

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I LOVE warm, sweet, soft banana bread, don’t you?! It’s a childhood favorite and reminds me of being at my grandmother’s house.

My gluten-free banana bread recipe incorporates amaranth, an ancient grain that offers protein, healthy carbs, fiber and lots of micronutrients.

Popped amaranth blended with oats to make a gluten-free flour.

Amaranth is kind of a toothsome grain, reminding me of farro or wheat berry. You don’t use the whole seed grain in this gluten free banana muffin recipe, but instead amaranth flour. I like to make my own amaranth flour in my blender using popped amaranth – it’s ready to make into a light, versatile, gluten-free flour right out of the bag. It’s also tasty for snacking right out of the bag or sprinkling on salads or yogurt for extra nutrition.

Check out the video for some tips!

Pro Tips:

  1. Ripe bananas make the tastiest, sweetest, moistest banana bread muffins. I keep my peeled ripe bananas in the freezer, ready to defrost for quick bread recipe like this banana amaranth flour recipe.
  2. Some products may be swapped. For example, use the milk of your choice whether that be dairy, almond, oat or whatever. Also, the sugar can be swapped out for a cup-to-cup equivalent. For example, 1 cup of coconut sugar, 1 cup of brown sugar, or 1 cup of stevia baking blend, etc.  Don’t use liquid sweetener drops or products with very little volume as it will through the proportions of your recipe off and it will be too wet.
  3. While making this easy muffin recipe, make extra amaranth-oat flour and set aside for use in your next batch OR to use as a gluten-free flour substitute for pancakes, waffles and other baked goods.
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Amaranth Banana Bread Muffins are so delicious – tender, moist and sweet! Before baking I love to top mine with extra goodies like dried fruit, nuts and seeds  — shredded coconut and chocolate chips would be yummy too!

Recipe adapted from Amaranthy.com  (you can save 20% there with my code FITFORK20 )

Disclaimer: This post contains affiliate links. I earn a small commission from sales that are used to help offset operating costs for The Fit Fork.

5 from 5 votes
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Gluten-free Banana Bread with Amaranth
Prep Time
10 mins
Cook Time
30 mins
Total Time
40 mins
 

Looking for an easy quick bread muffin that’s gluten-freeand packs extra fiber and protein? Check out these Banana Bread Muffins madewith “flour” that’s created simply by pulsing popped amaranth and rolled oats inthe blender! Also, use an alternative sweetener to moderate the carbs – still sosweet, tender and delicious! A favorite for breakfast – even serve warm withice cream for dessert!

Servings: 6 servings
Ingredients
  • 2 cups popped amaranth from Amaranthy or amaranth flour
  • 1 cup old-fashioned rolled oats
  • 1/2 tablespoon baking powder
  • 1/4 tablespoon baking soda
  • 1/2 cup unsalted butter softened to room temperature
  • 3 medium ripe bananas
  • 2 large eggs
  • 1/3 tablespoon pure vanilla extract
  • 1 1/2 tablespoon milk of choice
  • 1 cup sugar of choice or 1 cup-for-cup equivalent sweetener
  • 1/4 cup dried fruit of choice optional
  • 1/4 cup unsalted nuts and/or seeds of choice optional
Instructions
  1. Preheat oven to 350F. Prepare a standard loaf pan or jumbo 6-count muffin tin.
  2. Add popped amaranth and rolled oats to blender, blend on high for 1 to 2 minutes until a medium-fine flour forms. Pulse in baking soda and baking powder. Set aside.
  3. In large bowl, mash together bananas, eggs, butter, milk, vanilla and sugar.
  4. Empty banana mixture into the blender filled with dry ingredients. Incorporate dry and wet slightly with spatula then pulse, scraping down sides as needed, until thick batter has formed. *Mixture should be thick, but if not blending well add a 1-2 tbsp. more milk.
  5. Divide in muffin tins. Top with nuts, seeds and dried fruit.
  6. Bake approx. 45 minutes in loaf pan and 30 minutes in jumbo muffin tins. Test for doneness by inserting toothpick into center and it pulls clean. Remove from oven, cool in pan for 15 minutes. Store leftovers in fridge.
Recipe Notes

No-Bake Strawberry Chocolate Cheesecake Bomb for One

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This better-for-you, no-bake, single-serving dessert is an explosion of flavor without fallout.  Only 200 calories per the single ginormous bomb of deliciousness! All the adjectives I crave in a quick dessert – creamy, juicy, chocolatey, and healthy!

Satisfy your sweet tooth with this single-serve strawberry recipe stuffed with cream cheese and covered in a no-bake chocolate oatmeal cookie. Gluten-free, no added sugar.

Cooking for one dessert recipes are a favorite of mine – I can make just enough to satisfy me at the time, without lots of leftovers sitting around tempting me. Plus, I have young adult sons – they tend to want decadent desserts while I go for the more mindful recipes that fuel my sports goals.

This strawberry cheesecake bomb is based on a childhood favorite recipe, no-bake oatmeal cookies. You just quickly microwave unsweetened cocoa, milk and sugar option (old days we used real sugar, today I’ve used a lower-carb monk fruit blend). Be careful it doesn’t boil over your bowl. Immediately stir in nut butter of choice, oats and coconut.

Satisfy your sweet tooth with this single-serve strawberry recipe stuffed with cream cheese and covered in a no-bake chocolate oatmeal cookie. Gluten-free, no added sugar.

While this quick strawberry dessert sets up for 5 minutes in the freezer, hull an extra-large strawberry (or two smaller ones) and stuff with a bit of cream cheese (no need to sweeten it, this no-bake dessert recipe is already sweet enough.

Just mush and mold the cookie dough over the stuffed strawberry, then pop in the freezer for another 5 minutes to firm up. It’s not the most attractive thing as a whole, but when you slice it open or bite in you see the layers – that vibrant red of the berry pops and the cream cheese, well, looks so creamy!

Satisfy your sweet tooth with this single-serve strawberry recipe stuffed with cream cheese and covered in a no-bake chocolate oatmeal cookie. Gluten-free, no added sugar.
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This strawberry dessert for one is gluten-free and 200 cal per serving with 12g fat, 24g net carb, 6g protein! Enjoy!!!!!   

This post contains affiliate links.

Satisfy your sweet tooth with this single-serve strawberry recipe stuffed with cream cheese and covered in a no-bake chocolate oatmeal cookie. Gluten-free, no added sugar.
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No-Bake Strawberry Chocolate Cheesecake Bomb
Ingredients
  • 2.5 Tbsp. granulated sweetener cup-for-cup sugar alternative
  • 1 tsp. unsweetened cocoa powder
  • 1 Tbsp. milk
  • 1 Tbsp. creamy nut butter
  • 1 Tbsp. old-fashioned oats
  • 1 Tbsp. unsweetened shredded coconut
  • 1 extra-large strawberry or two smaller
  • 1 tsp. cream cheese
Instructions
  1. Mix together sweetener, cocoa powder, and milk. Microwave on high for 45 seconds, watching to ensure it doesn’t overflow. Remove, immediately stir in nut butter, oats and coconut. Stick in freezer for 5 minutes. Meanwhile, hull strawberry and stuff with cream cheese. Remove dough from freezer, mold around strawberry. Return to freezer for 5 minutes to set up. Remove and enjoy!
Recipe Notes

This strawberry dessert for one is gluten-free and 200 cal per serving with 12g fat, 24g net carb, 6g protein! Enjoy!!!!!

Giant Strawberries ‘n Cream Protein Cookie for One

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Giant Strawberries ‘n Cream Protein Cookie for One is nearly as big as yo’ face, but go ahead and eat the whole thing  – if you can! The entire homemade protein cookie has 380 cal, 20g fat, 18g net carb, 31g protein – half would make a great post-workout snack and the whole thing can sub for a mini meal on the go – like a busy day breakfast!

Giant Strawberries ‘n Cream Protein Cookie for One is nearly as big as yo’ face, but go ahead and eat the whole thing - if you can! The entire homemade protein cookie has 380 cal, 20g fat, 18g net carb, 31g protein – half would make a great post-workout snack and the whole thing can sub for a mini meal on the go – like a busy day breakfast!

It’s super easy to make one of these protein powder cookies with Clean Lean Protein (Strawberry) from Nuzest – a plant-based, gluten-free, no-added-yucky-or-questionable-ingredient protein powder I love.  

Save 15% on Nuzest Clean Lean Protein Powder with code THEFITFORK15

I actually made this massive single-serving cookie recipe for one in my toaster oven, so easy and convenient! Of course, a regular oven works too!

Save 15% at Nuzest with code FITFORK

NOTES:

Flour: I used a gluten-free flour blend, but you can swap for the flour of choice. However, this may vary the macros and texture.

Cook in Oven or Toaster Oven: I cooked in my Omni Plus Air Fryer / Toaster Oven – however, the first one I tried on “air fry,” burned quickly but on the “toaster” feature at 350F degrees, it worked perfectly  — about 8 to 10 minutes in a toaster oven or conventional oven.

Protein Powder: Again, I used Nuzest, a plant-based protein powder. Use my Nuzest discount code FITFORK to save 15% (if they aren’t already having a better deal)! You could also swap in an equal portion of whey protein. The texture is somewhat dense, due to a high volume of protein powder (I wanted a 30g+ protein cookie). If you want something lighter and fluffier, cut the protein powder in half and mix back in with an equal swap of more flour – a traditional flour or gluten-free baking blend will work best.

Toppings: I topped with sugar-free white chocolate chips and fresh strawberries, but honestly, you could add almost anything – nuts, seeds, dried fruit, etc. Just lightly press everything into the raw dough.

Giant Strawberries ‘n Cream Protein Cookie for One is nearly as big as yo’ face, but go ahead and eat the whole thing - if you can! The entire homemade protein cookie has 380 cal, 20g fat, 18g net carb, 31g protein – half would make a great post-workout snack and the whole thing can sub for a mini meal on the go – like a busy day breakfast!
Press strawberries and white chocolate chips into the dough!
Giant Strawberries ‘n Cream Protein Cookie for One is nearly as big as yo’ face, but go ahead and eat the whole thing - if you can! The entire homemade protein cookie has 380 cal, 20g fat, 18g net carb, 31g protein – half would make a great post-workout snack and the whole thing can sub for a mini meal on the go – like a busy day breakfast!
Pin it for Later!!!

Disclaimer: This post contains affiliate links. I may receive a small commission from purchases, however the price to you remains the same. Proceeds are used to offset operating costs for The Fit Fork. Thank you!

5 from 5 votes
Giant Strawberries ‘n Cream Protein Cookie for One is nearly as big as yo’ face, but go ahead and eat the whole thing - if you can! The entire homemade protein cookie has 380 cal, 20g fat, 18g net carb, 31g protein – half would make a great post-workout snack and the whole thing can sub for a mini meal on the go – like a busy day breakfast!
Print
Giant Strawberries ‘n Cream Protein Cookie for One
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
 

Giant Strawberries ‘n Cream Protein Cookie for One is nearly as big as yo’ face, but go ahead and eat the whole thing  – if you can! The entire homemade protein cookie has 380 cal, 20g fat, 18g net carb, 31g protein – half would make a great post-workout snack and the whole thing can sub for a mini meal on the go –like a busy day breakfast!

Course: Breakfast, Dessert, Snack
Cuisine: low carb, Paleo
Keyword: cooking for one, nuzest, protein powder, single serve, strawberry
Servings: 1 cookie
Ingredients
  • 1 large egg whisked
  • 1 Tbsp coconut oil melted
  • 1 Tbsp. granulated monk fruit sweetener
  • 1 tsp. beet root powder *optional
  • 2 scoops 25g Nuzest Clean Lean Protein Powder, Strawberry Flavor
  • 2 Tbsp. flour of choice**
  • Pinch baking soda
  • 1 fresh strawberry sliced
  • ½ Tbsp. sugar-free white chocolate chips about 12 -15
Instructions
  1. Preheat oven or toaster oven to 350F. Mix together egg, coconut oil, beet root powder (*optional, but makes cookie pinker). Mix in protein powder, flour (**I used a gluten-free baking blend), and baking soda. Stir until clumped together and them knead with hands into ball. Flatten into circle, approximately 5.5” round. Top with sliced strawberries and white baking chips, lightly pressing in. Bake for appox. 8 – 10 minutes. Let cool for 5 minutes.
Recipe Notes