Category Archives: Vegetarian

Olympic Chocolate Muffin Makeover – More Protein, Less Sugar

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The 2024 Paris Summer Olympics were memorable for many reasons—stunning performances, world records, and of course, the food that fueled the athletes. Among the buzz in the Olympic Village was a particular treat that athletes couldn’t get enough of: the chocolate muffins. These fudgy, ooey-gooey delights quickly became a hot commodity, with athletes scooping them up for breakfast, snacks, and even post-workout recovery.

But these weren’t just any muffins; they were more like decadent, personal-sized cakes, rich in flavor but also rich in less desirable nutrients. The original recipe, while delicious, wasn’t exactly the healthiest option with its higher fat and sugar content. That’s why I took on the challenge to give these muffins a makeover—because champions deserve a treat that’s not only indulgent but also supports their health goals.

This revamped version of the viral chocolate muffins is gluten-free, has less fat, less sugar, and a significant boost of protein, making them an ideal snack for anyone leading an active lifestyle. These muffins are literally food for champions, whether you’re competing at an elite level or just trying to stay fit and healthy.

With my single-serve version of the viral Olympic muffin is made quickly in a mug, you won’t have to sacrifice flavor for nutrition. This chocolate mug protein muffin retains the glorious, rich goodness that made them a hit among the world’s top athletes, but with a cleaner ingredient list that aligns with your fitness goals. Enjoy this gluten-free chocolate mug muffin as a guilt-free as part of your balanced diet, knowing you’re fueling your body like a true champion.

VIRAL OLYMPIC CHOCOLATE MUFFIN MAKEOVER DETAILS & TIPS:

Macros: 234 cal, 14g net car (24g total carb), 10g fat, 20g protein – please not that nutrition details will change based on specific brands of ingredients used or substitutions made.

Mug: Please use a microwave-safe, 16-ounce mug or similar-sized bowl. Love this vintage-style, embossed glass mug that I used in the photo – it even has a bamboo lid and cute serving spoon.

Flour: I really love Peanut Flour Blend as an alternative flour for baking – it gives recipes a light texture when making gluten-free recipes. It also offers 10g protein per serving and has significantly less fat than almond flour. If you want to make a substitution, I’d suggest oat flour in a 1:1 swap.

Chocolaty Center: Look for a no-added-sugar chocolate hazelnut spread, there are several brands out there I love, like ChocZero and the Choco Hazel from Good Good . Depending on your tastes, you can use a dark, milk or white chocolate center. And, if you’d rather add some fruity goodness, substitute no-added-sugar fruit preserves.

Note: This post contains affiliate links. I earn a small commission on purchase, proceeds help offset operating costs for The Fit Fork. Thank you!

Olympic Village Chocolate Muffin, but made better! 💪 These chocolate muffins went so viral, but – in reality they were more like a sugar-bomb cake. This version is made over to be gluten-free, have more protein (20g), less fat, less sugar—made for champions. 🏅 Sized for one – you don’t even have to share!
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Makeover Olympic Village Chocolate Protein Muffin
Prep Time
5 mins
Cook Time
2 mins
Total Time
7 mins
 
Makeover Olympic Village Chocolate Muffin, but better! 💪 These muffins went so viral, but – in reality they were more like a sugar-bomb cake. I worked the recipe over to have more protein, less fat, less sugar—made for champions. 🏅 Sized for one – you don’t even have to share!
Course: Breakfast, Dessert, Snack, workout
Keyword: chocolate, cooking for one, high protein, muffin, mug cake, mug meal
Servings: 1 serving
Calories: 234 kcal
Ingredients
  • 3 tbsp peanut baking blend flour or can sub oat flour*
  • 2 tbsp chocolate whey protein powder
  • 1 tbsp unsweetened cocoa powder
  • 1 tbsp sugar-free sweeter with 1:1 measure ratio or can swap another granualted sweetener or sugar*
  • ¼ tsp baking powder
  • 1/4 cup unsweetened almond milk
  • 2 Tbsp zero-fat Greek yogurt
  • 3 tbsp sugar free mini chocolate chips
  • 2 tsp sugar-free chocolate hazel nut spread
  • optional: sea salt flakes
Instructions
  1. In 16-oz microwave-safe mug, stir together peanut flour blend, whey protein, cocoa powder, stevia, and baking soda.
  2. Next, stir in almond milk and Greek yogurt, mixing just until a thick batter is formed. Stir in chocolate chips.
  3. Microwave on HIGH for 90 seconds (or until center mostly set). Microwave in 10-second increments if it doesn’t look set yet.
  4. Remove from microwave and mug muffin will sink down a bit, creating a small well in the center.
  5. Add the chocolate hazelnut spread to center indention. Sprinkle with a tiny bit of salt on top.
Recipe Notes

*ingredient swaps will change macros

 

No Noodle Veggie Mug Lasagna for One: A Quick and Nutritious Meal

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Who isn’t looking for a quick, healthy, and delicious meal that can be whipped up in minutes? My Layered Veggie Mug Lasagna for One is the perfect, perfectly-portioned solution for those busy lunch hours or hectic evenings when you want to stick to your clean-eating goals and avoid take-out or lackluster packaged meal products.

The entire portion of this no-noodle veggie lasagna has amazing macros to fuel your day. Only 188 calories, 16g carbs, 6g fat and 21 g protein. The protein primarily comes from cottage cheese (2% milkfat) that makes an excellent cheesy, creamy swap for lasagnas signature ricotta cheese.

Also, this healthy comfort food dish replaces traditional lasagna noodles with thinly-sliced zucchini and packs in a variety of fresh veggies, offering a nutritious and satisfying meal. In addition to the zucchini, I used fresh spinach, button mushrooms and grape tomatoes – you can tweak this to suit your taste preferences (and what you might need to use up in your produce bin).

Why You’ll Love This Lasagna in a Mug Recipe:

  • Zucchini Noodles: Swap out carb-heavy pasta with thinly sliced zucchini, adding a delightful crunch and a boost of vitamins. The key for success here is to slice the zucchini very thinly (it cooks quicker) and also to pat it down to remove extra moisture before layering up you mug (this helps prevent watery lasagna).
  • Protein-Packed: As mentioned above, using cottage cheese (I recommend 2%, not 0% milkfat) instead of ricotta provides more protein and less fat, making it a healthier option.
  • Quick and Easy: Assemble your lasagna in a 16-ounce mug (wider mug a better option than tall and skinny) and microwave it in minutes. It’s perfect for a speedy lunch or dinner.
  • Portion-Controlled: This single-serving recipe ensures you have the right portion size, helping you stay on track with your dietary goals.
  • Meal Prep Friendly: You can prepare your mug lasagna ahead of time and store it in the fridge for up to a couple of days. Consider doubling or tripling the batch into multiple mugs. Just heat and eat when you’re ready!

This layered veggie mug lasagna is a game-changer for busy days when you need a wholesome meal without the hassle. Enjoy the convenience and taste of this delightful dish, perfect for anyone looking to eat healthily without spending hours in the kitchen.

This post may contain affiliate links. I earn a small commission from any sales, which helps me host and operate this site. Thank you!

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.
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No-Noodle Layered Veggie Mug Lasagna for One
Prep Time
7 mins
Cook Time
3 mins
Total Time
10 mins
 

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.

Course: dinner, lunch
Cuisine: Italian, low carb, vegetarian
Keyword: lasagna, mug meal, single portion
Servings: 1 serving
Calories: 188 kcal
Ingredients
  • 3 ounces zucchini sliced into very thin discs
  • ½ cup 2% cottage cheese
  • ½ tsp Italian seasoning
  • ½ tsp garlic powder
  • 2/3 cup chopped fresh spinach
  • ¼ cup marinara sauce
  • 3 small button mushrooms sliced thin
  • 5 grape tomatoes chopped
  • 2 tbsp shredded mozzarella
  • Optional: chopped fresh basil
Instructions
  1. Take sliced zucchini and blot with paper towel to remove any excess moisture. Set aside.
  2. Mix Italian seasoning and garlic powder into cottage cheese until combined.
  3. In minimum 16-ounce mug (wider better than tall and skinny mug), layer 1/3 of zucchini slices in bottom. Top with about 3 tbsp cottage cheese mixture, spread to cover zucchini. Next add half of spinach to this layer. Then sliced mushrooms and about 2 tbsp marinara.
  4. Add another layer of zucchini (another 1/3 portion) and top with 3 tbsp cottage cheese mixture, then more mushrooms and marinara
  5. Top with zucchini one last time, using up remainder, and top with the remaining cottage cheese. Sprinkle with shredded mozzarella and top with tomatoes.
  6. Microwave on high for 1 minute, then let rest 15 seconds. Microwave 1 more minute (or until hot and bubbling through, then let rest for 1 minute before eating. Top with fresh basil if desired.
Recipe Notes

Delicious Red Fruit Salad with Lime-Honey-Mint Dressing

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Summer is the perfect time to indulge in fresh, vibrant, and healthy dishes, and nothing screams summer more than a refreshing fruit salad. Add a pop of bold color to your table with a  red fruit salad, made up of the summer’s best season – watermelon, strawberries, cherries and raspberries.

This beautiful fruit salad -- featuring red raspberries, strawberries, watermelon and cherries – will be the star of your summer celebration. The Honey Lime Mint dressing is super easy to make and adds a flavorful upgrade to your breakfast, lunch, or dinner!

Not only is a salad of red fruit visually stunning, it’s also packed with vitamins, antioxidants, and a burst of natural sweetness. The easy Lime-Honey-Mint Dressing enhances the sweetness with a bright tang of citrus – no need to dirty another dish, I just mix it up in the bottom of my serving dish and then toss around after adding fruit before serving.

This beautiful fruit salad -- featuring red raspberries, strawberries, watermelon and cherries – will be the star of your summer celebration. The Honey Lime Mint dressing is super easy to make and adds a flavorful upgrade to your breakfast, lunch, or dinner!

A fun way to prep the salad is in a large, wide-mouth mason jar – keep in the fridge until ready to serve. Then dump into a bowl before serving, the dressing on the bottom ends up on top!!  Perfect for a summer patio meal, pool party or pot luck!

This beautiful fruit salad -- featuring red raspberries, strawberries, watermelon and cherries – will be the star of your summer celebration. The Honey Lime Mint dressing is super easy to make and adds a flavorful upgrade to your breakfast, lunch, or dinner!
This beautiful fruit salad -- featuring red raspberries, strawberries, watermelon and cherries – will be the star of your summer celebration. The Honey Lime Mint dressing is super easy to make and adds a flavorful upgrade to your breakfast, lunch, or dinner!
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Red Fruit Salad with Lime-Honey-Mint Dressing
Prep Time
10 mins
Total Time
10 mins
 
This beautiful fruit salad — featuring red raspberries, strawberries, watermelon and cherries – will be the star of your summer celebration. Super easy to make, so also perfect for lazy days or busy night meals.
Course: Dessert, entree salad, Side Dish, Snack
Keyword: cherries, fruit salad, raspberries, strawberries, watermelon
Servings: 4 servings
Ingredients
  • Dressing:
  • 2 Tbsp. honey
  • 1 ½ Tbsp lime juice
  • 2 tsp chopped fresh mint leaves
  • Fruit 4 cups total, can vary a bit
  • ¾ cup raspberries
  • ¾ cup halved and pitted cherries
  • 1 cup sliced strawberries
  • 1 ½ cup watermelon cubes 1/2” cut
Instructions

  1. In bottom of glass jar that holds 4 cups or a medium serving bowl, whisk together the honey, lime juice and chopping fresh mint.

  2. When ready to add raspberries, halved and pitted cherries, sliced strawberries, and chopped watermelon to bowl and gently toss to coat with dressing.
  3. Store leftovers, covered, in the fridge for up to two days.

  • 1 ½ cup watermelon cubes 1/2” cut

Instructions

Red, White, and Blue Caprese Salad with Blueberries

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There’s no time like summer to enjoy fresh salads that are not only exploding with flavor but also bring fabulous color to the table – like this Red, White and Blue Caprese Salad.

Everyone loves a Caprese salad with juicy tomatoes, aromatic sweet basil and creamy mozzarella cheese all drizzled in balsamic syrup. My patriotic version of the classic favorite summer salad that adds blueberries in honor of the USA and Red, White and Blue. Perfect for summer entertaining.

Who doesn’t love a Caprese salad with juicy tomatoes, aromatic sweet basil and creamy mozzarella cheese all drizzled in a balsamic dressing or syrup?  This is my patriotic version of the classic favorite summer salad that adds blueberries in honor of the Red, White and Blue. This beautiful salad can be tossed together in two minutes and is a delicious and easy way to celebrate the Fourth of July, Memorial Day, or any warm-weather gathering.  This is a must-make for berry season and summer entertaining by the pool, patio or a potluck!

Everyone loves a Caprese salad with juicy tomatoes, aromatic sweet basil and creamy mozzarella cheese all drizzled in balsamic syrup. My patriotic version of the classic favorite summer salad that adds blueberries in honor of the USA and Red, White and Blue. Perfect for summer entertaining.

TIPS FOR MAKING BLUEBERRY CAPRESE SALAD

Mozzarella: This creamy, mild cheese is the cornerstone of a Caprese salad and I like that it brings a little protein to the party. I used mozzarella pearls (so cute and perfect for a salad) but you can also use a bigger ball of mozzarella and cut into bite-sized pieces.

Balsamic Syrup: To keep life easy, I used a prepared balsamic syrup rather than make my own by reducing balsamic vinegar in a saucepot until thickened. The particular prepared balsamic syrup I used was infused with ginger, it was SO DELICIOUS. Also, as an alternative, you can use the balsamic salad dressing of your choice or simply olive oil for a less sweet effect on this tomato cheese salad.

Basil: You can’t skip the fresh basil in a Caprese salad! I like to grow a pot of my own sweet basil in the summer, to have in abundance for my recipes as inspired. But you can also grab fresh sprigs in the market. To store your clipped basil sprigs, place stem ends in a cup with a bit of water and store on the countertop to use within a few days – in the fridge, leaves will turn black-brown quickly.

Everyone loves a Caprese salad with juicy tomatoes, aromatic sweet basil and creamy mozzarella cheese all drizzled in balsamic syrup. My patriotic version of the classic favorite summer salad that adds blueberries in honor of the USA and Red, White and Blue. Perfect for summer entertaining.

Note: This post contains affiliate links.

Everyone loves a Caprese salad with juicy tomatoes, aromatic sweet basil and creamy mozzarella cheese all drizzled in balsamic syrup. My patriotic version of the classic favorite summer salad that adds blueberries in honor of the USA and Red, White and Blue. Perfect for summer entertaining.
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Red, White & Blueberry Caprese Salad
Prep Time
5 mins
Total Time
5 mins
 

Everyone loves a Caprese salad with juicy tomatoes, aromatic sweet basil and creamy mozzarella cheese all drizzled in balsamic syrup. My patriotic version of the classic favorite summer salad that adds blueberries in honor of the USA and Red, White and Blue. Perfect for summer entertaining.

Cuisine: Italian
Keyword: balsamic, blue cheese, blueberry, mozzarella, salad, tomato
Servings: 4 servings
Ingredients
  • 4 oz. mozzarella pearls drain if packed water
  • 4 oz. grape or cherry tomatoes halved
  • 4 oz. fresh blueberries or thawed frozen berries
  • ¼ cup coarsely chopped fresh basil leaves
  • 2 tbsp (+/-) balsamic syrup or balsamic dressing
  • Optional: slices of mozzarella to punch out star shapes with a cookie cutter
Instructions
  1. Toss mozzarella pearls, tomatoes, blueberries and basic in a serving bowl. Drizzle with balsamic syrup.
  2. If desired, used cookie cutter to punch out star shapes from slices of mozzarella cheese.
  3. Best served when made, but leftovers stay good in the fridge for up to 3 days (although basil may oxidize a bit, it’s still fine to eat).

Salsa Cottage Cheese Hummus – High Protein Snack

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Clean up your snacking game with my cottage cheese salsa hummus – it’s high in protein and lower in fat and carbs than traditional hummus.

Clean up your snacking game with Cottage Cheese Hummus – a creamy, protein-packed dip without added oil. Serve cold, drizzle with more salsa and enjoy with tortilla chips or veggie sticks. Also delicious heated as a hot dip or hearty ingredient in a burrito bowl, pasta toss or stuffed in

I still keep the traditional ingredient of chickpeas (aka garbanzo beans), but then I also add some reduced-fat cottage cheese which eliminates the need for olive oil or tahini. You get more protein and less fat, yet still lots of taste – thanks to the salsa of your choice.

Customize this hummus with your go-to salsa – it could be traditional salsa, salsa rojo, salsa verde, or whatever else tickles your tastebuds.

I used Gilly Loco Salsa (the Salsa Rojo) and their delicious tortilla chips that are non-GMO and cooked in coconut oil to be better for you.

Making this salsa hummus cottage cheese may be one of the easiest things you’ve ever done – there are only four ingredients and no cooking. You’ll want to put it in your “what to bring to the party or potluck” rotation this summer and all year long.

TIPS FOR MAKING COTTAGE CHEESE SALSA HUMMUS

  1. I used reduced-fat cottage cheese, but you may substitute full-fat for an even richer outcome.
  2. Again, use the salsa of your choice – mild, medium, hot, red, green, garlicky, you name it!
  3. I find a smaller, personal-sized blender works best for this cottage cheese dip – I have used this inexpensive blender daily and it has held up! Adding the salsa as the first ingredient keeps everything mixing up well from the bottom of the blender. You may need to scrape down the sides a bit to ensure smoothness.
  4. For the full salsa madness effect, add more on top. I made the circular pattern by dragging a spoon through the hummus to make a channel.
  5. Cover leftovers and keep for up to 5 days in the fridge.
  6. This cold cottage cheese dip is also delicious warm! Just pop in the microwave for a minute, stop to stir, and heat again as needed. Warmed up this salsa cottage cheese hummus also makes a protein-packed filling for quesadillas, burritos – or even tossed with pasta or stuffed into a baked potato.
Clean up your snacking game with Cottage Cheese Hummus – a creamy, protein-packed dip without added oil. Serve cold, drizzle with more salsa and enjoy with tortilla chips or veggie sticks. Also delicious heated as a hot dip or hearty ingredient in a burrito bowl, pasta toss or stuffed in
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Salsa Cottage Cheese Hummus – Easy & Healthy
Prep Time
5 mins
Total Time
5 mins
 

Clean up your snacking game with Cottage Cheese Hummus– a creamy, protein-packed dip without added oil. Serve cold, drizzle with more salsa and enjoy with tortilla chips or veggie sticks. Also delicious heatedas a hot dip or hearty ingredient in a burrito bowl, pasta toss or stuffed in

Course: appetizers, Snack
Cuisine: high protein, Mediterranean, vegetarian
Keyword: cottage cheese, fish, black cod, sablefish, merken, spicy, tangerine, 20 minute, salsa
Servings: 6 servings
Calories: 85 kcal
Ingredients
  • 1/2 cup salsa plus more for garnish, I used Gilly’s Loco Salsa Rosa
  • 3/4 cup 2% cottage cheese can substitute full fat, but 0-fat not recommended
  • 1 15- oz can cooked chickpeas drained and rinsed
  • 2 tsp lemon or lime juice
Instructions
  1. To blender, add salsa, cottage cheese, chickpeas and lemon/lime juice in that order (for best blending).
  2. Blend for a minute or so, scraping down the sides with a spatula ass needed, until creamy and smooth.
  3. Transfer mixture to a serving dish and smooth the top, making circular grooves to hold the salsa garnish. Use a spoon to drizzle on a couple more tablespoons of salsa.
  4. Add any additional toppings, as desired, such as fresh herbs, seeds/nuts, olive oil, etc. Serve with Gilly’s Loco tortilla chips. May also use as a heated filling or sauce by microwaving for a few minutes and adding to burritos, quesadillas, or tossing with pasta, etc.
Recipe Notes

Makes 6 servings: 85 calories per serving, 2g fat, 7g net carb (4g fiber), 7g protein