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

Posted on May 7, 2022 by Jennifer FIsher

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).

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.

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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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

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

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)..
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.
Heat waffle iron (either a mini waffle iron or larger 4-square iron).
Pour in batter and cook for several minutes, until indicator light goes off.
Repeat for remaining batter.
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

Posted on May 3, 2022 by Jennifer FIsher

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:

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.
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.
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.

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

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

Preheat oven to 350F. Prepare a standard loaf pan or jumbo 6-count muffin tin.
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.
In large bowl, mash together bananas, eggs, butter, milk, vanilla and sugar.
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.
Divide in muffin tins. Top with nuts, seeds and dried fruit.
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

Cinnamon Protein Waffles – Gluten-Free, Low-carb

Posted on March 6, 2022 by Jennifer FIsher

Fuel up for your day with Cinnamon Protein Waffles, a quick and easy protein powder breakfast idea 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.

A single-serving batch of Cinnamon Protein Waffles can be whipped up in minutes to help fuel you’re the day’s adventures (or endless task of errands, by default). Gluten-free, no added sugar, and low in carbs. Simple to scale up for meal prep and store in freezer.

A protein waffle recipe for one, a single batch makes either four waffles in a mini waffle iron, or one large waffle in a traditional (4-square) waffle iron. And, let me mention from experience – eating all four waffles is VERY filling and the macros are amazing. The entire batch is only 222 calories, with 9g carb, 8g fat and 27g protein. Toppings are extra though, please note!

The featured ingredient in this cinnamon protein powder waffle is, you guessed it . . . protein powder! Use the protein powder product of your choice, but I am a fan of the plant-based Clean Lean Protein from Nuzest (I used the Smooth Vanilla flavor for this recipe). Here’s a Nuzest protein powder coupon (also good for their other nutrition products) – THEFITFORK15

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Other Ingredients in Simple Cinnamon 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. Like a coconut flour, oat flour, a gluten-free blend, or traditional wheat flours.

Egg: The incredible, edible egg adds 6g of protein to this recipe and help keep the waffles ligher and fluffier – not like some sort of protein powder brick.

Almond Milk: or, another unsweetened milk alternative

Ground Cinnamon: Cinnamon is an amazing superfood spice! I like using Ceylon Cinnamon, referred to by many as the one “true cinnamon.” It offers a great source of cinnamaldehyde, the essential oil that provides the signature cinnamon flavor and smell – along with assisting in certain metabolic, infections, digestive and/or respiratory disorders. The studies with cinnamon that have grabbed my attention is how the spice can help lower blood sugar, and thusly may have positive implications for those with/or avoiding diabetes and metabolic syndromes.

Making Cinnamon Protein Waffles:

Start by whisking egg in a small bowl and then stir in the remaining ingredients.

The batter should be a medium thickness, meaning “pourable” but not too runny. If your batter seems too gloppy, add more almond milk (a teaspoon at a time). If too thin, add more flour, a half-teaspoon at a time.

Make sure to pre-heat waffle iron. My protein 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.

Meal Prepping and Freezing Waffles with Protein Powder:

To freeze cinnamon 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 cinnamon 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 vanilla 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.

Optional Apple Maple Topping for Cinnamon Protein Waffles :

Need protein waffle topping ideas?! On of my favorites is the sugar-free maple apple topping you see in the photo below. Simply dice up 1/4 of an apple and microwave with a pat of butter until softened. Then, stir in 1/4 cup sugar-free maple flavored syrup before drizzling all over your cinnamon waffles with protein powder.

AND, if you’re a chocolate fan, you’ll not want to miss my Double Chocolate Protein Waffles – another delicious way to incorporate more plant-based protein into your morning. A very similar recipe to the Cinnamon Protein Waffles – only with flavor changes!

Disclaimer: This post contains affiliate links. I may earn a small commission for sales generated through links, however the price to you remains the same. Proceeds are used to offset operating expenses at The Fit Fork.

Simple Cinnamon Protein Waffles – Low Carb and Gluten Free

A single-serving batch of Cinnamon Protein Waffles can bewhipped up in minutes to help fuel you’re the day’s adventures (or endless taskof errands, by default). Gluten-free, no added sugar, and low in carbs. Simple to scale up for meal prep and store in freezer.

Course: Breakfast, brunch, Snack

Keyword: cinnamon, low carb, protein powder, waffles

Servings: 1 serving

Calories: 220 kcal

Ingredients

1 egg
1/2 cup unsweetened almond milk plus a little more if batter super thick
2/3 cup plant-based protein powder I used Nuzest Smooth Vanilla
1 tbsp green banana flour or another type flour
1/2 tsp ground cinnamon

Instructions

Wisk egg, stir in almond milk. Mix in protein powder, flour and cinnamon until combined.
Heat mini waffle iron (or large iron). 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.

Recipe Notes

Macros (for 4 mini waffles or 1 large waffle with 4 squares. Toppings not included

220 calories, 8g fat, 9g carbs, 27g 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.

This post contains affiliate links. I may earn a small commission from your purchases, but the price to you remains the same. Thank you for supporting The Fit Fork and the companies I endorse.

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:

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.