Category Archives: Diet Type

Festive Pomegranate Orange Quinoa Salad – Hassle-free & Healthy Holiday Side

Posted on by
1

Deck your plate for the holidays with this festive quinoa salad featuring pomegranate and orange. it’s a beautiful, healthy, delicious recipe elegant enough for the season’s celebrations and simple enough for a simple weeknight dinner.

A simple creamy dressing made with a vinaigrette base along with Greek yogurt and date syrup adds even more flavor to this simple holiday quinoa salad that comes together with just a handful of healthy ingredients.

 

This pomegranate orange quinoa recipes makes 4 servings, each with 146 calories, 26g carbs, 3.1g fat and 4.8g protein.

 I pair this cold quinoa salad with a quality protein to make sure I’m hitting my 25-30g per meal goal. Tonight, I made cod that was simply seasoned and air-fried.

TIPS FOR FESTIVE QUINOA SALAD:

Quinoa: You can use any color quinoa (eg: white, red, black, mixed). Also, consider batch-cooking quinoa and keeping in the freezer in 1-cup portions. This makes creating quick recipes with this healthy whole grain (really a seed), even easier – you can read my quinoa prep post HERE.

Pomegranate & Oranges: Use fresh or pre-packaged, it really only comes down to your preference and time to prep. If using either from a jar, tub, or can, choose “no sugar added” and drain off the juice so the quinoa isn’t soggy later. However, do reserve about 1 tablespoon of pomegranate juice for the dressing (or if fresh, drain it from the bowl after getting the arils out).

Dressing: This recipe makes just enough for the salad, and I prefer underdressed salads. If you think it needs more, double the dressing recipe and pour it on a little at a time – going by taste. Also, if you’d like to turn this from a vegetarian quinoa recipe into a vegan quinoa recipe, then use a substitute for the Greek yogurt, such as a plant-based yogurt, tahini or a natural nut butter.

Optional Ideas: You can swap out the pistachios for a chopped nut of choice like almonds, pecans – or none at all. Also, I love to sprinkle mine with feta cheese for a salty contrast with the sweet.

Make Ahead & Storing: This recipe will get a little soggy if you make the day before. To save time, it’s best to prep the ingredients (cook quinoa, chop spinach, peel/seed fruit, etc) the day before. Then simply toss everything together and shake up the dressing – it will literally just take 2 minutes! You can store leftovers in the fridge for up to 3 days. Still tastes yummy, but the crunch of the nuts and crisp of the spinach will be gone.

This is one of my favorite creative quinoa salad ideas – for it’s flavor, fast-fixing, and festive appearance! Enjoy!

As an Amazon Influencer, I earn from qualifying purchases.

Transform plain quinoa into something to celebrate for the holiday season! Pomegranate, orange segments and pistachios bejewel this quick, easy and nourishing vegetarian salad that is equally beautiful for a dinner party or quick lunch!
Print
Festive Holiday Pomegranate Orange Quinoa Salad
Prep Time
10 mins
Total Time
10 mins
 

Transform plain quinoa into something to celebrate for theholiday season! Pomegranate, orange segments and pistachios bejewel this quick,easy and nourishing vegetarian salad that is equally beautiful for a dinnerparty or quick lunch!

Course: entree salad, Side Dish
Cuisine: holiday
Keyword: holiday, orange, pomegranate, quinoa
Servings: 4 servings
Calories: 162 kcal
Ingredients
  • 1 cup cooked quinoa
  • 1 cup chopped fresh baby spinach
  • ¾ cup pomegranate arils juice drained & reserved if packaged container
  • ¾ cup mandarin orange segments packed in water or juice or fresh
  • ¼ cup shelled pistachio kernels coarsely chopped
Dressing:
  • 1 tablespoon olive oil
  • 1 tablespoon juice reserved from pomegranate or orange segments
  • 1 tablespoon white wine vinegar
  • 2 tablespoons Greek yogurt
  • 1 tablespoon date syrup
  • 1/8 teaspoon salt
Instructions
  1. Add quinoa, spinach, pomegranate and orange segments (cut in half crosswise) into medium bowl.
  2. In small mason jar, shake together dressing ingredients until emulsified.
  3. Pour dressing over salad and gently stir.
  4. Before serving, stir in pistachios.
  5. Best eaten right after making to keep the texture of the lettuce and pistachios. But you can store leftovers in fridge for up to 3 days and it’s still good.
Recipe Notes

Banana Bread Protein Muffins with Chocolate Chips – Smartly Sweet & Delicious

Posted on by
8

Imagine this: the warm aroma of freshly baked banana bread (in the form of big, tender muffins) wafting through your kitchen, only this time with a powerful protein punch that’s as guilt-free as it is delicious.

Make the drool-worthy dream a reality! These Protein Banana Bread Muffins with Chocolate Chips boast a mere 163 calories and a substantial 12 grams of protein. The secret? A clever combination of wholesome ingredients, including cottage cheese, protein powder, and a gluten-free peanut flour baking blend that replaces traditional flour in a 1:1 replacement ratio without compromising flavor or texture.

Actually, I’ve become a big fan of this peanut baking flour that can be used interchangeably with regular flour, yet keeps recipes gluten free.  PBfit Peanut Flour Baking Blend* has 80% less fat than almond flour, and 10g of protein per serving. It’s very versatile for a wide-range of baking needs (except yeast breads), and simply replace white AP flour with a 1:1 swap. The light (not at all overpowering) peanut flavor is ideal for brownies, cookies, muffins, pancakes, and quick breads. *Note, this is NOT their popular PBfit powdered peanut butter product, it’s a flour blend designed for baking!

I also use cottage cheese, one of my favorite protein-boosting ingredients – and it also keeps the muffins so moist and delicious.

And, a bit of protein powder in this gluten-free banana bread muffin recipe, too – Clean Lean Protein, a plant-based protein powder from Nuzest. Save 15% with my Nuzest discount code: FITFORK )

Watch the 20-second protein banana bread muffin tutorial!

Disclaimer: As an Amazon Influencer, I earn from qualifying purchases.

5 from 4 votes
As a healthy breakfast or snack, this high protein banana muffin recipe (also gluten-free) boasts a mere 163 calories and a substantial 12 grams of protein per big muffin thanks to smart baking swaps.
Print
Banana Bread Protein Muffins with Chocolate Chips (gluten-free)
Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins
 

As a healthy breakfast or snack, this high protein banana muffin recipe (also gluten-free) boasts a mere 163 calories and a substantial 12 grams of protein per big muffin thanks to smart baking swaps.

Course: Breakfast, brunch, Snack
Keyword: banana, banana bread, gluten free, muffin, peanut flour
Servings: 6 jumbo muffins
Calories: 163 kcal
Ingredients
  • 1 cup mashed overripe bananas
  • 1/2 cup 0% cottage cheese slightly blended
  • 1 large egg
  • 1/3 cup peanut flour baking blend
  • 1/3 cup vanilla protein powder
  • ¼ cup stevia granulated baking blend.
  • 3/4 tsp. baking powder
  • 1/4 tsp. baking soda
  • 1/8 tsp. salt
  • 1/2 tsp. ground cinnamon
Instructions
  1. Preheat oven to 350F and prepare a 6-count jumbo muffin tin with liners or spray. Set aside.
  2. In bowl, mash up bananas well and stir in cottage cheese and egg. Next stir in remaining dry ingredients (except chocolate) until incorporated.
  3. Mix in 3 tbs of the chocolate chips to batter. Reserve remainder for tops of muffins.
  4. Divide batter among muffin tins, top with that reserved chocolate.
  5. Bake for approx. 20 minutes, or until lightly golden on top and toothpick pulls clean from center.
Recipe Notes

Makes 6 muffins: Each with 163 cal, 22g carb, 3.6g fat and 12g protein.

Spinach Alfredo Ravioli Bake Keeps Family Dinner Calm on Hectic Nights

Posted on by
1

Whether it’s the busy holiday season, start of a new school year, or other hectic time, you’ll love the simplicity of Spinach Alfredo Ravioli Bake – a dump-and-bake casserole recipe.

The simplicity and deliciousness of this spinach alfredo ravioli bake will make it your new busy-night dinner. Basically a dump-and-bake casserole, just layer up everything in a 9x13-inch baking dish (no stirring even needed) and bake for 30 minutes – serves a big family or hungry group!

This big family-sized dish is a lifesaver when you need a quick and satisfying option, especially for your vegetarian friends and family. Everyone loves it, even picky eaters.

Just gather all the ingredients and effortlessly layer them into a casserole dish. Then, let your oven do the work, transforming those humble ingredients into a mouthwatering, cheesy masterpiece. When it’s time to serve, you’ll have a warm and comforting dinner that’s sure to please everyone, leaving you with more time to enjoy the life going on in front of you!

This easy ravioli dump and bake recipe is also a welcomed dish at pot lucks, book clubs or to take to a homebound person.

Check out the 15-second tutorial on this easy dump-and-bake pasta casserole.

QUESTIONS ANSWERED – HOW TO MAKE SPINACH RAVIOLI BAKE:

Use frozen (thawed) or refrigerated ravioli, no need to pre-cook!

Should I use frozen or refrigerated ravioli? Either type will work – I prefer the frozen ones because they are more economical. There is no need to pre-boil them, I just let them set out for about 30 minutes to thaw some.

What if I don’t like spinach? The spinach can be omitted without any substitution. I just like the fact I’m sneaking in extra veggies my family will eat. If you’d rather, you can add about 8-ounces of other quick-cooking vegetables like sliced mushrooms, frozen peas, or a little cauliflower rice.  Don’t add veggies that take a long time to cook like potatoes, or brussels sprouts, or big chunks of broccoli, etc.

Get Creative: The recipe calls for cheese ravioli, but you can use any type filling you prefer! Bottled alfredo sauce also comes in a variety of flavors – at my store I found Cajun alfredo (what I used), Poblano Alfredo, Three Cheese Alfred and more. Use whatever sounds yummy to you.

Saving Leftovers: This recipe makes about 10-12 servings. IF you have leftovers, keep covered air-tight in the fridge for up to 4 days. Or, divide into individual portions and freeze for 3-4 months.  Defrost and reheat in microwave.

If you love quick and easy vegetarian pasta dishes, you’ll also love my Spinach & Cottage Cheese Gnudi!

The simplicity and deliciousness of this spinach alfredo ravioli bake will make it your new busy-night dinner. Basically a dump-and-bake casserole, just layer up everything in a 9x13-inch baking dish (no stirring even needed) and bake for 30 minutes – serves a big family or hungry group!

Pin this for later!

The simplicity and deliciousness of this spinach alfredo ravioli bake will make it your new busy-night dinner. Basically a dump-and-bake casserole, just layer up everything in a 9x13-inch baking dish (no stirring even needed) and bake for 30 minutes – serves a big family or hungry group!
Print
Spinach Alfredo Ravioli Bake
Prep Time
5 mins
Cook Time
30 mins
Total Time
35 mins
 

The simplicity and deliciousness of this ravioli bake willmake it your new busy-night dinner. Basically a dump-and-bake casserole, justlayer up everything in a 9×13-inch baking dish (no stirring even needed) andbake for 30 minutes – serves a big family or hungry group!

Course: casserole, dinner, dinner, entree, Pasta
Cuisine: Italian
Keyword: blue cheese, casserole, dump and bake, ravioli
Servings: 10
Calories: 358 kcal
Ingredients
  • 36-40 ounces frozen thawed or par boiled or refrigerated cheese ravioli (or can sub another filling)
  • 5- oz bag fresh baby spinach chopped
  • 1 15- oz can petite cut tomatoes drained
  • 8- ounce can tomato sauce
  • 1 15- ounce jar alfredo sauce of choice plain or flavored – I used Cajun
  • 2 cups shredded mozzarella
  • 1/2 tsp ground black pepper
  • 1 tbsp chopped fresh herbs for top optional
Instructions
  1. Preheat oven to 350F.
  2. In lasagna pan, add fresh chopped spinach.
  3. Sprinkle drained can of tomatoes evenly out over spinach.
  4. Next toss on the uncooked (but semi-thawed) ravioli.
  5. Drizzle on tomato sauce, then alfredo sauce. Use a spatula to smooth down the top a bit.
  6. Season top with ground black pepper.
  7. Add cheese evenly to top, garnish with herbs, if desired.
  8. Cover casserole dish with foil and bake, until heated through and sauce and cheese bubbling) for about 30 minutes (take off foil last 10 minutes so top gets lightly golden). Let cool in dish for 5 minutes before serving.
  9. Store leftovers in air-tight container in fridge for up to 4 days, or portion into single servings and freeze in appropriate freezer container for up to 4 months.
  10. Makes 10-12 servings.
Recipe Notes

Pumpkin Scrambled Oats: Hearty, Healthy 10-minute Breakfast

Posted on by
7

Whether you’re a runner, triathlete, gym-going fitness enthusiast or simply seeking a comforting, nutritious breakfast to jump start an active day, these Pumpkin Scrambled Oats are sure to hit the spot.  

With the flavors of fall, sustaining whole-grain carbs, and a protein boost that’ll keep you going, it’s an easy oat recipe you’ll want to revisit time and time again during this splendid season of cooler temps and endless outdoor adventures.

Simple Ingredients: Pumpkin, Greek yogurt, egg, maple syrup, oats, and pumpkin pie spice!
A 15-second Pumpkin Scrambled Oat Tutorial!

Why Make Pumpkin Scrambled Oats?

Fall Flavor Fusion: Pumpkin is the quintessential fall ingredient. It’s warm, earthy notes complement the creaminess of oatmeal beautifully – plus for the ½ cup used in this recipe, you get a lot of nutrition for about 45 added calories — plant-based carbohydrates with no added sugar, virtually no fat, a good source of vitamins (especially vitamin A / beta carotene), and minerals athletes need more of like iron and potassium.

Protein Powerhouse: If you’re an active individual or simply looking to boost your protein intake, this recipe is a game-changer. Oats and eggs provide a solid protein base that’s perfect for muscle recovery and sustained energy. Often, I will use these protein oats to add even more a boost.

Quick and Easy: This pumpkin breakfast recipe reminds me of a cross between traditional oatmeal with pumpkin to skillet granola – really, it’s like a soft pumpkin granola that you don’t have to bake. Whip this pumpkin oat recipe up in a non-stick skillet in under 10 minutes – I feel like the process is just the same as making scrambled eggs (hence the name).

How to Serve and Store: Eat warm or room temperature. Delicious plain, or add your favorite nuts/seed (I added sprouted pumpkin seeds) or add as a “crumble” topping on your yogurt, cottage cheese or smoothie bowls. Store leftovers, in air-tight container in fridge for up to 5 days. Reheat in an air-fryer or toaster oven for 3-4 minutes.

Pin this for later!

As an Amazon Influencer, I earn from qualifying purchases.

5 from 5 votes
Pumpkin Scrambled Oats are a comforting and nutritious way to jumpstart fall mornings. A quick breakfast, only 10 minutes max to make in a skillet -- simple, wholesome ingredients and 22g protein so you don't get hungry later!
Print
Pumpkin Scrambled Oats
Prep Time
2 mins
Cook Time
8 mins
Total Time
10 mins
 

Pumpkin Scrambled Oats are a comforting and nutritious way to jumpstart fall mornings. A quick breakfast, only 10 minutes max to make in a skillet — simple, wholesome ingredients and 22g protein so you don't get hungry later!

Course: Breakfast, Snack
Keyword: breakfast, oats, pumpkin
Servings: 1 serving
Calories: 390 kcal
Ingredients
  • 1/2 cup canned pumpkin
  • 2 tbsp 0% fat Greek yogurt
  • 1 large egg
  • 1 tbsp maple syrup can omit or use a syrupy substitute if moderating carbs
  • 3/4 cup rolled oats I used @oatsome protein oats
  • 1/4 tsp pumpkin pie spice
  • Optional extras: nuts seeds, dried fruit
Instructions
  1. Mix everything up in a bowl.
  2. Bring nonstick skillet to medium heat (not too high if using the maple syrup, you don’t want the sugars in it to burn).
  3. Spread out batter in skillet, about 1/3” thick, let cook for a few minutes, then use spatula to turn over in big chunks. Cook forc a few more minutes before using spatula to “chop up” … just imagine how you would do for scrambled eggs! Cook a few more minutes, tossing frequently, until mixture drying out some.
  4. Finished product will be turning golden brown on the outside and still a bit soft — like a cross between oatmeal and skillet granola.
  5. Add mix-ins of choice, if desired. Serve warm or room temperature – either plain, in milk, on top of yogurt or cottage cheese, etc.
Recipe Notes

Pumpkin Scrambled Oats are a comforting and nutritious way to jumpstart fall mornings. A quick breakfast, only 10 minutes max to make in a skillet -- simple, wholesome ingredients and 22g protein so you don't get hungry later!

Protein Pumpkin Krispie Treats – Sugar, Dairy & Nut Free!

Posted on by
1

Protein Pumpkin Krispie Treats are a healthy interpretation on one of my most-loved childhood snacks. They are made without marshmallows (or any added sugar at all) or butter – instead I use a sugar-free syrup swap and a seed and oat butter.

You’ll feel a wave of nostalgia with every bite of these better-for-you rice krispie treats, mixed up with real pumpkin to celebrate the season. No marshmallows or added sugar, plus protein for a balanced snack – this easy recipe is a winner and works for gluten-free, nut-free, vegan diets and more.

While you can use peanut butter, or any nut butter of your choosing, I like to use the Seed & Oat Butter from Garnish because it’s free of the Top 9 Allergens. Thankfully, I don’t have food allergies, but when you have someone in your house who does and/or you want to share dishes with others who might (but you don’t know) . . . . this spread is a great option. A great solution when there are peanut allergies around. Save 20% at EatGarnish.com with my code FITFORK

Garnish Seed & Oat Butter is a tasty alternative spread if you can do peanut butter or other nut butters. It's free of the Top 9 Allergens.

The protein rice krispies are a very satisfying snack that won’t leave you hungry or in a sugar-crash 30 minutes later – they have 11g protein thanks to the addition of some protein powder and the protein in the Seed & Oat Butter.

You’ll feel a wave of nostalgia with every bite of these better-for-you rice krispie treats, mixed up with real pumpkin to celebrate the season. No marshmallows or added sugar, plus protein for a balanced snack – this easy recipe is a winner and works for gluten-free, nut-free, vegan diets and more.

TIPS FOR MAKING PUMPKIN PROTEIN RICE KRISPIE TREATS

Nut Butter: Discussed above, but you can use any nut butter you prefer. The Seed & Oat Butter is a great solution if you or your guests have any peanut or tree nut allergies.

Sweetener: I used a zero-carb simple syrup. You can also use a honey substitute or maple syrup substitute. Also using real honey or 100% maple syrup is fine too, just note that the macros of the recipe will change.

Why Flaxseed?: If you notice that the syrup is more watery than thick, use the recipe suggestion to mix in 1 tablespoon of flax seed meal into the recipe to serve as a binder/thickener. In vegan recipes, flaxseed mixed with water is often referred to as a flax egg.

Protein Powder: Again, you have the leeway in this protein krispie treat recipe to use the type of protein powder you prefer – plant-based, whey, etc. Also, there are a few flavors that will work best including vanilla, cake batter, pumpkin and even unflavored. Today I used Clean Lean Protein from Nuzest, you can save 15% with code: FITFORK

Pan Size: This no marshmallow rice crispie recipe fits into an 8”x8” brownie pan, 9”x5.5” toaster oven pan, 9”x5” load pan, or even in 8 of the tins of a muffin pan.

Storing Leftovers: This recipe is the crispiest served right upon making. However, if you have leftovers to save, keep them in an air-tight container in the fridge for up to 5 days. They will be a little softer in texture, but still delicious.

You’ll feel a wave of nostalgia with every bite of these better-for-you rice krispie treats, mixed up with real pumpkin to celebrate the season. No marshmallows or added sugar, plus protein for a balanced snack – this easy recipe is a winner and works for gluten-free, nut-free, vegan diets and more.
Pin this for later!
Print
Protein Pumpkin Krispie Treats
Prep Time
5 mins
Total Time
20 mins
 

You’ll feel a wave of nostalgia biting into these rice krispie treats, mixed up with real pumpkin to celebrate the season. No marshmallows or added sugar, plus protein for a balanced snack – this easy recipe is a winner and works for gluten-free, nut-free, vegan diets and more.

Course: Dessert, Snack
Keyword: fall, gluten free, pumpkin, pumpkin dessert, pumpkin spice, vegan
Servings: 8 servings
Calories: 172 kcal
Ingredients
  • cup canned pumpkin puree not pumpkin pie filling
  • ½ cup Oat & Seed Butter from Garnish or nut butter of your choice
  • 1/3 cup zero-carb “syrupy” sweetener like a honey substitute or maple syrup substitute – or the real stuff if you don’t mind a higher calorie/carb count
  • 1 tbsp ground flax seed optional
  • 2/3 cup protein powder either vanilla, cake batter or pumpkin flavor
  • 2½ cup plain puffed rice cereal like Rice Krispies
Optional Chocolate Drizzle:
  • 3 Tbsp sugar-free chocolate chips
  • ½ tsp coconut oil
Instructions
  1. Line an 8”x8” brownie pan or 9”x 6” rimmed pan with parchment paper; or spray with cooking spray.
  2. Add pumpkin, oat/pumpkin butter and syrup to bowl and mix until combined. If your seed butter is thick, warm up in microwave for 10 seconds until an easier-to-stir consistency.
  3. Stir in flax seed meal. This can be omitted if you are using a thick syrup consistency sweetener. But if your sweetener is thinner, this helps serve as a thickener/binder.
  4. Stir in protein powder until combined. Mixture will be thick and pasty.
  5. Next stir in rice cereal until thoroughly coated and press down with fingers or spatula into prepared pan. Stick in freezer for 10 minutes to firm up before cutting.
  6. If you’d like to do the chocolate drizzle, add chocolate chips and coconut oil to small microwave-safe bowl and microwave/stir in 15-second increments until smooth. Drizzle over treats.
  7. Transfer back to freezer to firm up for 5 minutes before cutting into 8 bars/squares. Serve immediately.
  8. Store leftovers in air-tight container in fridge for up to 5 days. Note that the texture will be less crunchy on leftovers – but still yummy!
Recipe Notes

Note: Nutrition info w/o drizzle included