Double Chocolate Protein Waffles | No-added-sugar, Gluten-free

Posted on March 1, 2022 by Jennifer FIsher

Begin your day with Double Chocolate Protein Waffles, a breakfast that tastes decadent enough to be dessert yet is packed with protein, lower in carbs, and boasts no added sugar. Plus, gluten-free, vegetarian and paleo-friendly.

Power into the day fueled by chocolatey waffles made with protein powder. Only takes minutes to make, is gluten-free, has no added sugar, and moderate in carbs. A single-serve recipe, but simple to scale up for meal prep. Enjoy 28 grams of protein per serving!

A single-serve protein waffle recipe, one batch makes either four waffles in a mini waffle iron, or one large waffle in a traditional (4-square) waffle iron.

Check out the video!

A serving (4 mini waffles) of these chocolate waffles with protein powder will fill you up with the nutrients you need to take on the day — and you likely won’t be hungry again until lunch, thanks to the 28g of protein! Leftover waffles also make a great post-workout snack!

The primary ingredient in this chocolate protein powder waffle is, drumroll . . . protein powder! Use the product of your choice, but I am a fan of the plant-based Clean Lean Protein from Nuzest (I used the Rich Chocolate flavor for this recipe). Here’s a Nuzest protein powder coupon (also good for their other nutrition products) – FITFORK

Ingredients for Double Chocolate Protein Waffles:

Green Banana Flour: This alternative “flour” is packed with minerals, loaded with gut-helping prebiotics and can help reduce your glycemic load. It’s also naturally gluten-free. You may swap in an equal amount of another flour, if preferred.
Egg: The incredible, edible egg adds 6g of protein to this recipe and helps the waffles puff up
Almond Milk: Or, another unsweetened milk alternative
Sugar-free , Dairy-free Chocolate Chips: Mini-sized are preferred, they disperse better in the waffles – but you can chop down regular-sized chips or even a sugar-free bar, if needed.

Making Double Chocolate Protein Waffles:

Simply whisk the egg in a small bowl and then stir in the remaining ingredients.
The batter should be a medium consistency, meaning “pourable” but not too runny. If your batter seems too thick, add more almond milk (a teaspoon at a time). If too thin, add a little more green banana flour, a half-teaspoon at a time.
Make sure to pre-heat waffle iron. My waffles did not stick to the iron at all, but it was a new mini waffle iron, with non-stick coating. If needed, oil or spray the waffle iron plates as needed.

Freezing and Meal Prepping Protein Waffles:

To freeze chocolate protein waffles, allow them to cool completely, in a single layer. If you used a large waffle iron, pull them apart along the perforation to make single pieces. Place waffles on pan in the freezer for about an hour to “pre freeze.” This will keep them from ultimately sticking together in the bag.
Transfer partially frozen chocolate waffles into a zip-top bag or storage container and keep in the freezer for up to 3 months.
You can reheat frozen waffles in the toaster. Or, also in an oven preheated to 350F for 10 minutes, or air-fryer set at 390 F for 5 minutes or until thoroughly warmed and crispy.
Although this chocolate protein powder waffle recipe is written for a individual portion, you can meal prep it my simply multiplying how many servings you’d like. For example, 1 1/3 cup of protein powder, 4 eggs, 1 cup almond milk, ¼ cup green banana flour and 1 tsp baking soda would allow you to meal prep protein waffles and stock your freezer for busy mornings.

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5 from 2 votes

Double Chocolate Protein Waffles

Prep Time

5 mins

Cook Time

5 mins

Total Time

10 mins

Power into the day fueled by chocolatey waffles made with protein powder. Only takes minutes to make, is gluten-free, has no added sugar, and moderate in carbs. A single-serve recipe, but simple to scale up for meal prep.

Course: Breakfast, brunch, Dessert, Snack

Keyword: chocolate, protein powder, waffles

Servings: 1 serving

Calories: 330 kcal

Ingredients

1 egg
1/2 cup unsweetened almond milk* *a splash more if batter seems TOO thick
1/3 cup chocolate protein powder I used Nuzest plant-based Clean Lean Protein.
1 tbsp banana flour
1 tbsp sugar free chocolate chips

Instructions

Wisk egg, stir in almond milk. Mix in protein powder, flour and baking soda until combined. Batter will be a little thicker than traditional waffle mix. BUT, if it seems too thick, stir in more almond milk (a tablespoon) at a time, until spoonable consistency achieved.
Stir in chocolate chips.
Heat mini waffle iron (or large iron). If not using non stick, spray with a bit of cooking spray.
Pour ¼ batter into mini iron (or all batter into large 4-section iron), close lid and cook until indicator light goes off. Repeat with remaining batter. Top as desired.
Makes 4 mini waffles or 1 large waffle (4 section).
May be frozen for up to 3 months.

Recipe Notes

Macros for entire recipe (without topping) 330 cal, 28g carb, 14g fat, 28g protein,

So Fast Creamy Tomato Soup

Posted on February 21, 2022 by Jennifer FIsher

I’ve always had a thing for creamy tomato soup. It’s comforting and tastes like a hug – and my kids say it double as a dip for grilled cheese or breadsticks.

Need some comfort food fast? This quick and easy-option for creamy tomato soup will remind you of your favorite deli or casual dining spot. But, you can make it at home, in just about 5 minutes, thanks to healthier convenience items you can mostly store in the pantry.

Since I love ordering creamy tomato soup in a restaurant, I thought – why not try to make a copy-cat Panera tomato soup or copy-cat La Madeline tomato basil soup at home with convenience products?

ingredients for So Fast Creamy Tomato Soup - thefitfork.com — *Easy ingredients, most you can keep in pantry!*

The recipe tastes like it’s been simmering all day under the mindful watch of a grandmother but, in reality, it’s been thrown together in mere minutes with healthier convenience products.

Tomato-Based Pasta Sauce: The beauty here is a jarred sauce has an almost eternal pantry shelf life, saves hours of preparation time over homemade and thus adds an instant, rich, complex flavor to the soup. You can slightly switch up the flavor profiles of this tomato soup recipe depending on what variety (like garlic, spicy, etc.). I look for no-added-sugar options and am a fan of marinara and tomato pasta sauces from Primal Kitchens.

Prepared Broth: Use broth, chicken or vegetable (depending on your preferences) from a carton, jar, stock base or even reconstituted from a bouillon cube. For this semi-homemade recipe, I used the clean-label Chicken Bone Broth Culinary Concentrate from Zoup!! They also make the best-tasting vegan veggie broth I have ever tasted.

Petite-diced Tomatoes: Adding finely chopped tomatoes to give the semi-homemade tomato soup a little more texture is just a Jennifer thing. Traditional creamy tomato soups are . . .. well, smooth and creamy. So, if you don’t like chunks in your soup, then simple omit and add 6 ounces more pasta sauce.

Heavy Cream (or Coconut Cream): Cream makes everything better, right?! This recipe used “just enough” cream to tone down acid tomatoes and add a rich, full-bodied mouth feel while keeping the macros pretty balanced. If you are vegan or lactose-intolerant, the cream may be swapped out in an equal portion for full-fat coconut cream from a can – the unsweetened stuff. However, the soup flavor will change – but it’s still delicious!

Herbs and Spices: Ground black pepper please! Also, elevate your traditional or vegan creamy tomato soup with fresh herbs. Basil is oh-so-traditional, or go for parsley, thyme or sage. If you don’t have fresh, a freeze-dried herb from Litehouse is the next-best option.

Protein Boost: Sometimes I want soup on the side, sometimes I want main-dish soup. I have an easy mix-in when making a meal out of a simple soup that includes no major source of protein other than from a smattering from veggies and broth – unflavored collagen. Yes, simply mix in a one to two servings of an unflavored collagen and the protein grams jump up significantly! I use a beef-sourced collagen from Great Lakes Wellness (discount code: THEFITFORK10OFF), but you can find other options including marine-based.

Great Lakes Wellness discount code THEFITFORK10OFF

Throw all these things in a pot, stir over medium-heat until warmed (don’t boil), and BOOM you have just made three generous servings of an amazing tomato soup.

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5 from 3 votes

So Fast Creamy Tomato Soup

Prep Time

2 mins

Cook Time

5 mins

Total Time

7 mins

Need some comfort food fast? This easy-option for creamy tomato soup will remind you of your favorite deli or casual dining spot. But, you can make it at home, in 5 minutes, thanks to healthier convenience items you can mostly store in the pantry.

Course: entree soup, Soup

Keyword: easy, quick, tomato

Calories: 205 kcal

Ingredients

1 ½ cups tomato-based pasta sauce from jar or homemade
1 ½ cups vegetable or chicken broth
¾ cup petite-diced tomatoes from can
½ cup heavy cream or substitute coconut cream if non-dairy
1 tsp. ground black pepper
1 tbsp. finely chopped basil or parsley, thyme or another preferred herb

Instructions

Add all ingredients to 2-quart pot. Heat over medium heat until warmed through. Do not bring to boil. Divide among three bowls and garnish with extra herbs or other toppings like cheese and/or croutons.

Recipe Notes

Makes approximately 36 ounces of soup.

Per 12-oz serving:

Cheddar Zucchini Chips in Air Fryer | Low Carb

Posted on February 3, 2022 by Jennifer FIsher

Cheddar Zucchini Chips in the air fryer are a quick, easy and flavor-packed appetizer to serve with your favorite dip or side dish that pairs with most everything.

A low-carb, gluten-free and keto-friendly way to snack and get more vegetables in your day! These easy air fryer zucchini chips use just a few simple ingredients and are done in minutes – perfect for game day entertaining or a delicious side dish and alternative to fries.

This zucchini snack is is also low-carb, gluten-free, and keto-friendly – plus, it only made with a few wholesome ingredients.

For the best, crispy zucchini chips, make sure that the vegetable is cut thiny in about ¼” inch crosswise slices. If you notice excess moisture on the cut zucchini, pat dry with a paper towel. This is how to keep zucchini chips from getting soggy.

The “breading” isn’t the traditional flour or panko – it’s crushed all-cheese snacks (popular brands are Moon Cheese Snack, Just the Cheese and Whisps Cheese Crisps) along with almond meal and dried herbs. These simple ingredients, held on with an egg wash, ensure these remain low carb zucchini chips – with a surprise bonus of more than 10 grams of protein per serving!

This keto cheddar zucchini chip recipe makes four servings – that’s about 10 “chips” give or take. It’s a satisfying way to use up zucchini and each portion comes in at 154 caloires, 3.9g net carb, 10.5g fat, 10.7g protein.

I used my Omni Pro Air Fryer from from Instant Pot to make my favorite zucchini recipe. In just about 6 to 8 minutes, an air fryer gets everything nice and crisp. You CAN use a traditional oven at 400F degrees for about 10 to 12 minutes, carefully flipping the chips halfway through.

Note: This post contains affiliate links. I may earn a small commisison from purchase, however the price to you remains the same. Proceeds are used to help operate The Fit Fork – thank you!

5 from 2 votes

Cheddar Zucchini Chips in Air Fryer

Prep Time

10 mins

Cook Time

8 mins

Total Time

18 mins

A low-carb, gluten-free and keto-friendly way to snack and get more vegetables in your day! These easy air fryer zucchini chips use just a few simple ingredients and are done in minutes – perfect for game day entertaining or a delicious side dish and alternative to fries.

Course: Appetizer, Side Dish, Snack

Keyword: cheddar, gluten free, keto, low carb, zucchini

Servings: 4 servings

Calories: 154 kcal

Ingredients

¾ lb. zucchini
½ cup almond flour
3 ounces all-cheese snack Moon Cheese, Whisps, etc.. Or, may substitute a very dry cheese like Parmesan
1 tablespoon dried parsley
2 eggs
Optional: dipping sauce

Instructions

Cut zucchini into ¼” slices crosswise. Pat dry if excess moisture.
In baggie, crush cheese snack into a coarse powder.
In a bowl, mix “cheddar crumbs” with almond flour and dried parsley.
Whisk eggs in shallow bowl. Dip each slice in egg and then dredge in cheese coating.
Place crumb-coated zucchini slices on basket of air fryer and cook 390F degree air fryer (pre heated) for 6 to 8 minutes.
Depending on the size of your air fryer, you may have to make in two batches.
Remove from air fryer and serve with dipping sauce of choice.
Store covered leftovers in fridge. To reheat, place cold zucchini chips in the air fryer basket and reheat for a couple minutes – good as new!

Recipe Notes

Lemon, Blueberry & Almond Granola (Lower Carb + Protein Packed)

Posted on January 11, 2022 by Jennifer FIsher

Lemon, Blueberry & Almond Granola is perfect for breakfast with milk or on yogurt — or for eating straight by the handful as a snack. I’ve used my kitchen hacks (like using alternative sweeteners and adding collagen powder) to moderate carbohydrates, boost protein and create a nutritious food to fuel my goals.

Crunch, lightly sweet and wholesomely satisfying for breakfast or a snack, this easy homemade granola recipe features oats, dried blueberries and almonds -- and also sugar swaps and collagen powder to keep the carbs lowered and protein up!

Preparing homemade granola is surprisingly easy . . . and super economical. Oats are inexpensive and can really stretch your food budget a long way — the biggest expense in homemade granola is the array of mix-ins like nuts, dried fruit, seeds and such. But you still get more goodies in your batch than you’d find in a more expensive bag of packaged granola.

Check out this video tutorial on how to make Lemon Blueberry Almond Granola!

As hinted, this lower-carb, higher protein Lemon, Blueberry & Almond Granola uses a few favorite products — a honey alternative (or any zero-carb syrup will do) and unflavored collagen. And, so many wholesome, good-for-you ingredients in this low carb blueberry granola.

I’m a long-time user of collagen hydrolysate from Great Lakes Wellness. They have quite a few flavors, but the unflavored (green can) is very versatile for everything from mixing into coffee to using as a protein multiplier in recipes like this homemade granola with collagen.

Save 10% on anything at Great Lakes Wellness with my discount code: THEFITFORK10OFF

5 from 1 vote

Lemon Blueberry and Almond Granola - Crunch, lightly sweet and wholesomely satisfying for breakfast or a snack, this easy homemade granola recipe features oats, dried blueberries and almonds -- and also sugar swaps and collagen powder to keep the carbs lowered and protein up!

LEMON BLUEBERRY & ALMOND GRANOLA – Lower Carb and Packed with Protein!

Crunch, lightly sweet and wholesomely satisfying for breakfast or a snack, this easy homemade granola recipe features oats, dried blueberries and almonds — and also sugar swaps and collagen powder to keep the carbs lowered and protein up!

Course: Breakfast, Snack

Keyword: almond, blueberry, collagen, granola, lemon, lower carb

Servings: 10 servings

Calories: 301 kcal

Ingredients

1 lemon zested and juiced
¼ cup coconut oil
¼ cup unflavored collagen powder
1/3 cup sugar-free “honey” or can sub real honey but will increase carbs
4 cups rolled oats gluten-free, if needed
¼ cup chia seeds
1 cup raw almonds
1-2 pinches salt
1/3 cup dried blueberries no-sugar added

Instructions

Juice and zest one lemon in large bowl.
Mix in honey substitute, collagen, and coconut oil.
Add oats, chia seeds, almonds, salt and blueberries.
Mix until coated.
Dump out on parchment or silicone-lined baking sheet. Lightly pat down.
Bake at 300F for 35 to 40 minutes, using spatula to turn over clusters at halfway point.
Let cool.
Store in air-tight containers.

Recipe Notes

301 Calories

20g net carb

16g fat

11 g protein

Veggie Enchiladas with Hatch Green Chile and Spinach Sauce

Posted on January 4, 2022 by Jennifer FIsher

Looking to add more veggies to your diet in 2022? My Veggie Enchiladas with Hatch Green Chile – Spinach Sauce make it easy to enjoy a favorite comfort food while loading up on plenty of healthy vegetables.

Easy Veggie Enchiladas with Hatch Green Chile and Spinach Sauce offer loads of vegetables and a surprising amount of protein thanks to cottage cheese blended smooth. In fact, each enchilada has about of protein! Sauce is prepared in blender, and the casserole bakes up for 20 to 30 minutes in oven until bubbling! Great for make-ahead weeknight meals.

Veggies in the filling include corn, onions and zucchini (throw in mushrooms too, if you like) while the sauce made easily in a blender includes fire-roasted green chilies and spinach. The veggie filing reminds me of a quick side dish I often make, but now I’m stuffing it corn tortillas as the main dish.

white cheddar cheese, pepper jack and blended cottage cheese

When most people think of enchiladas without meat, they don’t exactly think “loads of protein.” However, these vegetarian enchiladas feature my secret low-fat protein boost ingredient – cottage cheese! I like to blend cottage cheese for a smooth texture and 1 ½ ounces has about 6 grams of protein, which how much is stuffed into the center of each enchilada (along with additional protein sourced from other ingredients that totals 19g per enchilada).

Hatch green chile season is typically August through September, so sourcing fresh can be difficult if not impossible in the winter. I’ve found the next best thing is diced frozen hatch peppers that have already been roasted – I buy in bulk from The Hatch Chile Store and keep in freezer so I can satisfy my cravings year-round. If you absolutely must substitute, a green chile salsa would be my next choice and then green chiles from a can after that.

Hatch Green Chile - fire roasted, peeled and frozen for convenience

The sauce comes together quickly in the blender. No need to simmer, a deep, complex flavor like it’s been on the stovetop all day already exists when using hatch that have been oven-blistered or fire-roasted. I like to just pulse sauce ingredients together so everything stays chunky – but if it’s your preference, blend it smooth.

hatch green chile and spinach sauce for enchiladas

Assemble enchiladas with cottage cheese, cheddar cheese and sauteed veggies. Roll up and place seam-side down. Pour sauce evenly over top and sprinkle with a little extra cheese. Bake for 30 minutes and garnish as desired.

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5 from 4 votes

Easy Veggie Enchiladas with Hatch Green Chile and Spinach Sauce

Prep Time

15 mins

Cook Time

25 mins

Total Time

40 mins

Easy Veggie Enchiladas with Hatch Green Chile and Spinach Sauce offer loads of vegetables and a surprising amount of protein thanks to cottage cheese blended smooth. In fact, each enchilada has about of protein! Sauce is prepared in blender, and the casserole bakes up for 20 to 30 minutes in oven until bubbling! Great for make-ahead weeknight meals.

Course: dinner, dinner, entree, entree

Cuisine: Mexican, Southwestern

Keyword: casserole, hatch green chile, vegetarian, zucchini

Servings: 8 enchiladas

Ingredients

1 tablespoon olive oil
½ cup chopped white onion
1 large zucchini chopped (between ¾ and 1 lb.)
2 cups frozen corn kernels
2 teaspoons minced garlic
1 teaspoon ground cumin
¼ cup white wine
8 ounces 2% cottage cheese pureed smooth
8 ounces pepper jack cheese grated
8 ounces white cheddar grated
16 ounces roasted hatch green chiles; skinned seeded and diced*
¾ to 1 cup vegetable broth
2 cups fresh spinach
¼ cup half and half
½ teaspoon each: cumin salt, ground black pepper
8 white corn tortillas

Instructions

Preheat oven to 375F.
Add olive oil to large skillet and bring to medium-high heat. Add onion, corn and zucchini and sauté for 4 to 6 minutes until softening and getting brown on some of the edges. Add garlic and cumin, and sauté for 1 minute, stirring constantly. Add wine to deglaze pan and stir quickly for about 30 seconds to pull up the browned bits on skillet. Remove from heat and set aside.
In 9” x 13” baking dish, arrange 8 corn tortillas. Pour an even amount of the pureed cream cheese in each as well as equal portions of the cheese (reserving ½ cup for the top).
Spoon in approximately 2 heaping teaspoons of the vegetable mixture on top of cheeses. Roll up tortillas and turn seam to bottom of dish.
In blend, pulse together green chiles, broth, spinach and half and half until coarsely blended – does not need to be smooth.
Pour sauce across top of enchiladas and sprinkle top with remaining cheese.
Bake at 375 F degrees for 20 to 30 minutes, or until bubbling and cheese lightly browning on top. Let cool for 5 minutes before sprinkling with additional garnishes like avocado, diced tomato, red onion, etc.