Category Archives: Gluten-free

Strawberry Protein Mug Cake – Quick, Delicious, and Packed with 30g Protein

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Strawberry season is the best—sweet, juicy, and bursting with flavor! When I spotted the cutest new strawberry-themed mug, I had to whip up a strawberry protein mug cake to match. It’s a fast and fun way to celebrate the season and satisfy your sweet tooth without sacrificing your wellness goals.

This high-protein mug cake is powered by Nourify PLUS protein powder from Previenix—a plant-based protein that goes beyond just protein. It’s fortified with micronutrients, probiotics, and digestive enzymes to support your overall health – that’s why I think it’s the best vegan protein powder. Bonus: use my code THEFITFORK for 15% off!

To make this single-serve protein dessert, I also added cottage cheese and an egg, which team up with the protein powder to deliver a whopping 30g of protein per serving. It’s my go-to treat when I need a quick and easy protein boost, whether it’s post-workout recovery or a healthier late-night dessert.

All it takes is a quick mix and about 3 minutes in the microwave—no oven required! Enjoy this a 30g protein snack straight from the mug, or take it to the next level with your favorite toppings like Greek yogurt, whipped cream, or fresh strawberries.

Whether you’re looking for a quick protein dessert, a healthy strawberry recipe, or a satisfying way to curb cravings, this high-protein mug cake –a cooking for one dessert — is a berry sweet win!

Making a Strawberry Protein Mug Cake with Nourify protein powder from Previnex 30g protein thanks to cottage cheese, an egg and the protein powder. Just mix it all up right in the mug and microwave for 3 minutes, add the toppings you love —so easy! A great gym or post workout snack, healthy dessert or breakfast!
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Strawberry Protein Mug Cake
Prep Time
2 mins
Cook Time
3 mins
Total Time
5 mins
 
Course: Breakfast, Dessert, Snack
Keyword: mug cake, protein powder, vegetarian
Servings: 1 servings
Ingredients
  • 2 tsp butter
  • ½ cup 2% cottage cheese undrained
  • 1 large egg
  • 1/4 tsp baking powder
  • ¼ cup about 25grams protein powder (I used Nourify PLUS from Prevenix)
  • 2 Tbsp all-purpose flour or gluten-free baking blend
  • 1/3 cup diced strawberries
  • 10-20 liquid stevia or monk fruit drops or 1-2Tb granular sweetener with cup-for-cup sugar equivalency
Instructions
  1. 10-20 liquid stevia or monk fruit drops (or 1-2Tb granular sweetener with cup-for-cup sugar equivalency)
  2. Melt butter in large mug, about 15-20 seconds. Stir in cottage cheese and microwave for another 15 seconds. Mash up cottage cheese into butter so that it’s less lumpy (but don’t worry that it’s not smooth).
  3. Let cup cool for 60 seconds, then whisk in egg with a fork.
  4. Mix in dry ingredients: baking soda, protein powder, and flour.
  5. Stir in most of the strawberries, reserving a bit for garnish.
  6. Add sweetener last, with the amount and type based on your preference. You actually may not even need sweetener, depending on the sweetness of protein powder used.
  7. Microwave on high for approximately 3.5 minutes. Let cool for 1 minute and then top with whipped cream, yogurt, extra strawberries or whatever you like to dress it up.
Recipe Notes

Honey Lime Greens Yogurt Dip – Sweet and Healthy Treat to Pair With Fruit

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Looking for a quick, nutritious, and delicious way to enjoy fresh fruit? This Honey Lime Greens Dip is packed with protein, probiotics, and superfoods, thanks to Greek yogurt, a premium greens powder, and a touch of honey for natural sweetness. Fresh lime juice and zest add a refreshing zing, making this dip the perfect complement to berries, grapes, apple slices, and more. Ready in minutes and easy to scale up for a party, this vibrant, healthy snack will keep you fueled and satisfied!

If you’re looking for a fun and functional way to enjoy fresh fruit, my Honey Lime Greens Dip is the answer! This easy-to-make, protein-packed dip is naturally sweet, tangy, and full of benefits from simple, wholesome ingredients. It takes just minutes to mix up, making it perfect for a quick snack, a party platter, or a healthy dessert option.

Why You’ll Love This Yogurt Fruit Dip

This dip isn’t just delicious—it’s packed with nutrients to fuel your body and support overall wellness. Plus, just 81 calories per serving with 1g fat, 11g carbs and 6g protein.  Let’s break down the functional benefits of the ingredients:

  • Greek Yogurt: A powerhouse of protein, probiotics, and calcium, Greek yogurt helps build muscle, improve gut health, and support strong bones. This makes it an excellent base for a healthy fruit dip. I used a 2% milkfat yogurt over full-fat, I felt this compromise gave a more luxurious creamy mouthfeel than using zero-fat.  Plain is what was used in the recipe, but vanilla would also be a nice substitute.
  • Honey: A natural sweetener that provides antioxidants and energy without refined sugar. It adds just the right amount of sweetness to balance the tanginess of the yogurt and lime.
  • Greens Powder: This greens blend is packed with digestive enzymes, pre and probiotics, and superfoods to support digestion, immune function, and energy levels. It’s a great way to add more greens to your day while enjoying a simple and delicious superfood dip. I used Smarter Greens Powder for Daily Wellness, it has no added sugar, 125 million probiotic CFUs, the power of 40 superfoods – including 37 fruits and vegetables (literally, I don’t think I could eat this many types of produce in whole food form in a day – and variety is so important for your body)! 
  • Fresh Lime Juice and Zest: The citrus zing cuts the earthiness of the greens powder while providing a dose of vitamin C and antioxidants. Combined with honey, it creates a perfectly balanced honey lime dip that enhances any fruit you pair it with. Get a citrus squeezer and two-way zester to make life easy!

Simple to Make, Easy to Scale

This Honey Lime Greens Dip is as easy as it gets—just mix up the ingredients, drizzle with honey, and enjoy! The recipe serves three, but if you’re hosting a party, it’s effortless to scale up to serve a crowd. Just multiply the ingredients and set out a big bowl with a variety of fruit for dipping—grapes, berries, apple slices, or whatever you love! This easy healthy snack is perfect for entertaining or meal prepping.

This dip is a delicious way to boost your nutrient intake while satisfying your sweet tooth. Whether you enjoy it as a post-workout snack, a refreshing mid-afternoon treat, or a healthy dessert at your next gathering, it’s sure to be a hit!

Note: This post contains affiliate links and products from my Amazon storefront. I earn a small commission from purchase made through link visits. The proceeds help me offset operating costs for The Fit Fork. Thank you!

Looking for a quick, nutritious, and delicious way to enjoy fresh fruit? This Honey Lime Greens Dip is packed with protein, probiotics, and superfoods, thanks to Greek yogurt, a premium greens powder, and a touch of honey for natural sweetness. Fresh lime juice and zest add a refreshing zing, making this dip the perfect complement to berries, grapes, apple slices, and more. Ready in minutes and easy to scale up for a party, this vibrant, healthy snack will keep you fueled and satisfied!
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Honey Lime Greens Yogurt Dip
Prep Time
5 mins
Total Time
5 mins
 

Looking for a quick, nutritious, and delicious way to enjoy fresh fruit? This Honey Lime Greens Dip is packed with protein, probiotics, and superfoods, thanks to Greek yogurt, a premium greens powder, and a touch of honey for natural sweetness. Fresh lime juice and zest add a refreshing zing, making this dip the perfect complement to berries, grapes, apple slices, and more. Ready in minutes and easy to scale up for a party, this vibrant, healthy snack will keep you fueled and satisfied!

Course: Appetizer, party, Snack
Cuisine: healthy, low carb
Keyword: dip, frozen yogurt, greens powder
Servings: 3 servings
Calories: 81 kcal
Ingredients
  • 2/3 cup 2% plain Greek yogurt can sub vanilla, but will change macros
  • 1 scoop Greens Powder
  • 1 Tbsp. fresh lime juice
  • 2 tsp. lime zest divided
  • 1 ½ Tbsp honey
Instructions
  1. In 8-oz bowl, stir together yogurt, greens powder, lime juice and 1 tsp of the zest until combined.
  2. Drizzle with honey and sprinkle with remaining lime zest. Serve with your fruit of choice.
Recipe Notes

Hassle-Free Sheet Pan Pancake Recipes to Simplify Breakfast Chaos

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Why stand over a hot skillet flipping pancakes when you can bake up a big batch all at once? February is Pancake Month, and it’s the perfect time to embrace the ease of sheet pan pancakes. These easy pancake recipes feed a crowd with minimal effort—simply bake, slice, and serve! Plus, they freeze beautifully in individual portions, making pancake meal prep for busy mornings a breeze.

Sheet Pan Pancake Ideas -- lower carb, high protein, gluten free for quick breakfasts and meal prep

The Benefits of Sheet Pan Pancakes:

  • No flipping required – just pour, bake, and enjoy.
  • Feeds a crowd – great for meal prep or serving family and friends. Baked pancakes are ideal for entertaining.
  • Freezer-friendly pancakes – store individual squares for easy breakfasts, just freeze, defrost and reheat!
  • Better-for-you ingredients – lower sugar, higher protein options to keep you fueled. I am al about high protein pancakes and gluten-free pancakes.

My Favorite Sheet Pan Pancakes

Almond Joy Sheet Pan Pancakes (Gluten-free, Vegan, No Added Sugar) – A delicious chocolate-coconut-almond twist on pancakes. Read more

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

Red Velvet Sheet Pan Protein Pancakes – A festive and protein-packed take on a classic flavor. Read more

Embrace pumpkin season while minimizing morning stress with this easy sheet pan pancake recipe! Cottage cheese blended into the batter adds extra richness and protein while the ground up oats create a gluten-free, fiber-packed flour. Plus, that cinnamon, nutty streusel topping adds a pleasing sweetness and crunch to this convenient and yummy fall breakfast. Feed a crowd, or meal prep and store in single-portion servings in the freezer for busy mornings.

Pumpkin Streusel Sheet Pan Pancakes (Gluten-free) – Warm pumpkin flavors with a delicious streusel topping. Read more

Cranberry Orange Pecan Sheet Pan Pancakes cranberry pecan pancake Christmas morning breakfast ideas Easy pancake recipes using mix Low-carb sheet pan pancakes Stress free holiday brunch idea

Cranberry Orange Pecan Sheet Pan Pancakes (Low-carb, Paleo, Gluten-free) – A bright, nutty, and tangy combination perfect for winter mornings. Read more

Paleo Peach Blueberry Crumble Sheet Pan Pancakes

Peach Blueberry Crumble Sheet Pan Pancakes (Paleo) – Bursting with juicy fruit and a delightful crumble topping. Read more

Paleo Protein Baking and Pancake Mix using Clean Lean Protein from Nuzest

DIY Paleo Protein Baking & Pancake Mix – A versatile mix for high-protein, gluten-free pancakes. Read more

    Bonus Tip: My favorite plant-based protein, Clean Lean Protein by Nuzest, is a great addition to pancakes for an extra protein boost. Save 15% with my code FITFORK15!

    Celebrate Pancake Month the easy way—ditch the skillet, grab a sheet pan, and enjoy delicious, nutritious pancakes that fit your lifestyle!

    Sheet Pan Pancake Ideas -- lower carb, high protein, gluten free for quick breakfasts and meal prep

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

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

    Why You’ll Love This Mousse

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

    Cottage Cheese – The Secret Protein Powerhouse

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

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

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

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

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

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

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

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

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

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

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

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

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

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

    Recipe Notes

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

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

    Why You’ll Love Red Velvet Protein Sheet Pan Pancakes

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

     Perfect for Meal Prep & Busy Mornings

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

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

    Red Velvet Pancakes for Special Breakfast or Brunch

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

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

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

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

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