Category Archives: Plant Protein

Peanut Crunch Asian Edamame Quinoa Salad, Packed with Plant Protein

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Peanut Crunch Asian Edamame Quinoa Salad is a meal that is as vibrant and colorful as it is nutritious -the perfect balance of flavor, texture, and good, clean fuel for your body. At just 193 calories per serving, it’s a smart choice for healthy eating without sacrificing taste. Plus, it’s packed with plant protein and more that 20% of your daily fiber needs to keep you satisfied throughout the day.

PLANT PROTEIN TRIO

I love it when a plant-based salad, like this Peanut Edamame Quinoa, boasts an impressive protein content—11 grams per serving—thanks to the dynamic trio of quinoa, edamame, and peanuts. Quinoa is a complete protein, meaning it contains all nine essential amino acids your body needs, making it a fantastic plant-based option. Edamame, or young soybeans, is another excellent protein source, rich in antioxidants and phytonutrients. And let’s not forget the peanuts! While they add a satisfying crunch, they also contribute a dose of protein and healthy fats, balancing flavor and nutrition. Together, these three ingredients make this salad a powerhouse for muscle repair, energy, and overall health.

FRESH VEGGIE INGREDIENTS

In addition to quinoa and edamame, this peanut crunch salad recipe is loaded with fresh, colorful vegetables that bring both crunch and a wealth of vitamins and minerals.

  • Carrots: A vibrant source of beta-carotene, which supports healthy vision and skin.
  • Cucumber: Hydrating and refreshing, cucumbers add a light crunch and are rich in vitamin K.
  • Celery: Crisp and fibrous, celery is a low-calorie addition packed with antioxidants.
  • Red Onion: Adds a zesty kick while providing vitamin C and beneficial compounds that support heart health.

These ingredients don’t just make the Asian Edamame Quinoa Salad look stunning and taste so crispy fresh, they also provide essential nutrients to keep you feeling your best. If you don’t like one of these ingredients, omit or swap – this recipe is forgiving. For example, you could do green onion instead of red onion, zucchini instead of carrot, or red bell peppers instead of or in addition to the carrots!

LOW-FAT PEANUT DRESSING

I’m all about moderation, that’s why the tangy peanut dressing uses peanut butter powder to capture the nutty flavor and creaminess without the extra fat and calories that using regular peanut butter would. This smart swap keeps the Asian peanut dressing with peanut butter powder recipe irresistibly tasty while lowering the total fat content to just 5 grams per serving  — and you still get to use chopped Spanish peanut in the salad toss.

MEAL PREPPING QUINOA SALAD

This salad isn’t just delicious—it’s practical too as are basically all high-protein quinoa salads. It stays fresh and crisp in an air-tight container (these are great, reusable meal prep containers) for up to 4-5 days in the fridge, making it a perfect option for meal prep. Whip up a batch at the start of the week and enjoy it as a grab-and-go lunch or an easy dinner side. Since it’s best served cold, it’s ideal for a brown-bag lunch, an on-the-go meal, or even a quick eat-at-your-desk solution. No reheating required—just open your container and dig in! If you’d like to make it heartier, add pre-cooked protein options like grilled shrimp, chopped chicken breast or salmon bites.

So flavorful and satisfying for lunch, dinner or meal prep! Peanut Crunch Asian Edamame Quinoa Salad is a colorful, vegetable-packed powerhouse of nutrition with only 193 calories, 11g plant protein, and over 20% of your daily fiber needs per serving.
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Peanut Crunch Asian Edamame Quinoa Salad
Prep Time
15 mins
Total Time
15 mins
 

Vibrant, colorful, and fun to eat! This Peanut Crunch Asian Edamame Quinoa Salad is a nutrient-packed powerhouse with only 193 calories, 11g protein, and over 20% of your daily fiber needs per serving. It's great for meal prep!

Course: entree salad, Salad, Side Dish
Cuisine: Asian, meal prep, pot luck
Keyword: edamame, peanut butter powder, peanuts, quinoa
Servings: 6 servings
Calories: 193 kcal
Ingredients
  • 2 cups COOKED Quinoa
  • 1 cup chopped cucumber
  • 1 cup shelled edamame soybeans
  • 1/3 cup chopped red onion
  • 1/3 cup chopped celery
  • 1 cup julienned carrots
  • 1/3 cup chopped cilantro
  • 1/3 cup chopped roasted Spanish peanuts
  • For Dressing:
  • 2 Tbsp rice vinegar
  • 2 Tbsp maple syrup
  • 1 Tbsp ginger paste or fresh grated
  • 2 tsp ginger paste or fresh minced
  • 2 Tbsp water
  • 2 Tbsp coconut aminos or soy sauce
  • 2 Tbsp fresh lime juice
  • ¼ cup peanut butter powder like Pbfit
Instructions
  1. Cook quinoa according to package instructions to yield 2 cups cooked.
  2. Let quinoa cool to at least room temperature.
  3. In large bowl, toss together all salad ingredients.
  4. In small bowl, whisk together dressing ingredients (alternately, you can shake up salad ingredients in a mason jar).
  5. Drizzle dressing over salad; stir well to distribute evenly.
  6. Best serve cold, in my opinion. Leftovers stay fresh covered in fridge for 4-5 days.
Recipe Notes

Easy Protein Gingerbread – a Quick Bread with Benefits

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When the air turns crisp and the holidays approach, there’s nothing quite like the smell of warm gingerbread wafting from the oven. This Protein Gingerbread is a modern twist on a traditional favorite, offering all the nostalgic flavors of cinnamon, ginger, allspice, and nutmeg—with a boost of protein to keep you fueled through the busy season.

With 10g of protein and just 231 calories per serving, this gingerbread is as versatile as it is delicious. Enjoy it warm as a healthy holiday breakfast (I dollop mine with Greek yogurt for even more protein), as an afternoon snack to keep you energized, or dress it up with whipped cream or a scoop of ice cream for a dessert that will leave everyone smiling.

This gingerbread with protein powder recipe is so simple you can whip it up in 30 minutes or less, from mixing bowl to table. Use your favorite protein powder to make it uniquely yours (I used a plant-based protein powder from Nuzest – save 15% code FITFORK) and bake it in either a small 6×6” brownie pan or 8” round cake pan— or make it a skillet gingerbread with an 8” cast-iron skillet.

Whether you’re treating yourself after a long day or sharing it with loved ones as a Christmas protein dessert, this sweet and spicy gingerbread will bring the cozy holiday vibes to your kitchen. So, preheat that oven, and let’s make the season a little sweeter (and stronger).

DIY Homemade Gingerbread Spice

Also, I list out easy gingerbread spices below, but this time of season, when I’m making so many high protein holiday desserts, I like to prepare my own Homemade Gingerbread Spice Blend. If you use ,this recipe, substitute 1 Tablespoon total for the cinnamon, ginger, allspice and nutmeg measurements listed in the recipe card.

Note: This post contains affiliate links. I earn a small commission on purchases made through the links which helps me offset operating costs for The Fit Fork. Thank you!

My Protein Gingerbread is a holiday must-bake! At just 231 calories, but with 10g protein, it’s perfect as a cozy dessert, snack, or brunch treat that satisfies a sweet tooth but keeps you sleighing those goals. Use your choice of whey or plant-based protein powder. Ready in under 30 minutes and best served warm. So flavorful and festive!
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Easy Protein Gingerbread
Prep Time
10 mins
Cook Time
18 mins
Total Time
28 mins
 
Servings: 6 servings
Calories: 231 kcal
Ingredients
  • ¼ cup butter
  • ½ cup unsweetened applesauce for convenience: a 4-oz, single-serve tub
  • ¼ cup molasses
  • 1 large egg
  • 1 tsp ground cinnamon
  • 1 tsp ground ginger
  • ½ tsp ground nutmeg
  • ½ tsp ground allspice
  • ¾ tsp baking soda
  • ¼ tsp salt
  • 1 cup vanilla protein powder tested with whey and plant-based
  • 2/3 cup all-purpose flour or gf baking blend
Instructions
  1. Preheat oven to 350F.
  2. Place butter and applesauce in medium microwave-safe mixing bowl and warm up on defrost mode of microwave for about 1 minute or until softened and warm.
  3. Add molasses to mixture and stir until combined. Whisk in egg.
  4. Next whisk in cinnamon, ginger, nutmeg, allspice, baking powder and salt until combined. Next stir in protein powder, followed by flour, until a thick batter is formed.

  5. Pour batter into an 8” cast-iron skillet or small 6”x6” brownie pan that has been sprayed with cooking spray.

  6. Bake for 18-20 minutes, or until toothpick pulls clean from the center. If desired, dust with powdered sugar.
  7. Cut into 6 pieces, serve warm. Store leftovers in air-tight container on counter for up to 4-5 days, or in the freezer for up to 6 months.

No-Bake Protein Brownies with Real Strawberry “Sprinkles”

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Satisfy your sweet tooth in a lower-carb and protein-boosted way with this easy recipe for No-Bake Protein Brownies with Real Strawberry “Sprinkles.”

It’s a seemingly decadent strawberry chocolate brownie is actually a homemade brownie protein bar that is low in sugar and higher in protein. Macros for each generous slice of this homemade protein brownie: 219 calorie, 16g fat, 14g carb (6g net carb), 8g dietary fiber, 12g protein.

 Almond meal, unsweetened cocoa powder, and protein powder make the low-carb, protein-rich base that is held together by sugar-free syrup (or the sticky sweetener of your choice like real maple syrup or honey). There is no need to bake this homemade protein brownie, you simply press into the pan (I used a 1/8th sheet pan size with dimensions of about 9” x 6” – you can also use an 8”-diameter cake pan).

I came up with this chocolate protein powder recipe idea at the beginning of the year, as I was clearing out all our holiday treats but still craving a healthy sweet treat – I’m a chocolate lover for sure! You can use most any variety of chocolate protein powder (for example whey or plant-based).

I use Clean Lean Protein in Rich Chocolate flavor, a plant protein powder from Nuzest that is easy to digest, has a great texture, and can work with most types of diets including keto, gluten-free, paleo and more.

Here’s a don’t-miss-deal: you can always save 15% at Nuzest HERE with my code FITFORK

What makes this fudgy protein brownie extra special is the rich chocolate ganache topping. Making a ganache (a shiny thin layer of chocolate icing) seems so fancy and like you need major chocolatier skills – but it’s easy. The standard ganache formula is 2:1 chocolate to heavy cream. So, for a heaping ¼ cup chocolate chips, that would be 2 tablespoons of cream. It’s as easy as putting both in a microwave safe small bowl and heating at 70% power for about 1 minute, and stirring quickly afterward until smooth and glossy (return to microwave in 15 second increments if not melted thoroughly).

And, the strawberries on top! I’m calling them sprinkles – I took freeze-dried strawberries and coarsely crushed them before sprinkling on top of the still-warm ganache. You could substitute any other type of freeze-dried fruit, or swap out for nuts, seeds, and/or coconut.

Nuzest Plant-Based Protein Powder - save 15% with code THEFITFORK15

These no-bake protein brownies should be placed in the fridge for 30 minutes to set up before slicing. Store any leftovers in the fridge too, for up to 1 week. ENJOY!

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Note: This post contains affiliate links.

5 from 6 votes
Satisfy your sweet tooth mindfully with this easy recipe for No-Bake Protein Brownies with Real Strawberry “Sprinkles.” Deliciously chocolate and seemingly decadent dessert or snack, but only 219 calories, plus low carb with 6g net carb, and 12g protein.
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No-Bake Chocolate Protein Brownies with Real Strawberry “Sprinkles”
Course: Dessert, Snack
Keyword: brownies, chocolate, fudge, protein powder
Servings: 6 servings
Calories: 219 kcal
Ingredients
  • 1 cup almond meal
  • ¼ cup unsweetened cocoa powder
  • ½ cup chocolate protein powder
  • ¼ cup sugar-free maple syrup or can sub real syrup, just more carbs
  • 3 to 4 tbsp water
Topping
  • 2 ounces sugar free chocolate chips about heaping ¼ cup
  • 2 tbsp heavy cream
  • ½ to 1/3 cup freeze-dried strawberries* or other freeze dried fruit (or nuts, seeds and coconut for a swap)
Instructions
  1. In bowl, mix together almond meal, cocoa powder and protein powder. Add syrup and 3 tablespoons of water. Stir until combined and making a cohesive dough. If too crumbly (like because of super thick syrup, mix in the additional 1 tbsp water).

  2. Press dough into approximate 9” x 6” rimmed pan. In ramekin, add chocolate chips and cream. Microwave for 1 minute on High. Stir until smooth and spread over top of protein mixture. Place freeze-dried strawberries in plastic bag and crush with bottom of cup or rolling pin until coarsely powdered. Sprinkle of chocolate topping. Set in fridge for 30 minutes before cutting into 6 squares.

  3. Store leftovers in air-tight container in fridge for up to 7 days

Recipe Notes

Small Batch Hummus to Serve One or Two

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Buying a big tub of hummus can seem like such a commitment, especially if you’re snacking solo or with a just friend or two.  My Small Batch Hummus recipe is perfectly proportioned so that you can finish it off in two sittings (or one snack session if super hungry) – or share it with a buddy and have no leftovers clogging up the fridge!   

Small Batch Hummus - Cooking for One

Exciting News:

This small batch dip (or spread) is featured in my upcoming cookbook, Cooking for One for Dummies (which can be pre-ordered now, ships on March 7, 2023)

Plus, when you make homemade hummus, you’re in total control of the ingredients – there’s no weird preservatives, additives, or yucky stuff.  Plus, you get all the benefits of chickpeas, they are abundant in dietary fiber and also a good source of plant protein, iron, folate and other essential nutrients.

It’s fast, it’s easy, there is no cooking – you start with a can of chickpeas. Of course, you can make your own chickpeas, but that adds a lot of time and hassle to what is an easy-peasy snack recipe for one or two.

skin on chickpeas
Gently rub any remaining skins off your chickpeas for smoother hummus.

After draining the chickpeas (a legume sometimes referred to as garbanzo beans), pour them out onto a clean dishcloth or paper towels and lightly rub dry. In addition to drying the chickpeas, the other goal here is to remove any lingering skins. The light patting dry will encourage stragglers to fall off, simply pick the skins out and discard. The skins will do no harm if they end up in your hummus, it will just be not quite as smooth and creamy.  

Then, it’s just a matter of whipping everything up in a food processor or blender. Since this is a small batch appetizer recipe, a mini food processor or personal sized blender will work best.

How to Serve Small Batch Hummus

  • Simply paired with raw veggies like carrots, celery, radishes, squash rounds are my favorite way to eat hummus.
  • Serve with pita wedges for dipping, smear on crackers, or spread on slices of toasted baguette.
  • Elevate sandwiches, wraps and quesadillas by spreading around as part of the filling.
  • Get creative and toss with hot pasta or zoodles for an instant chickpea sauce.
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Leftover Chickpeas in Can? While this homemade hummus for two uses just half a can of chickpeas, don’t throw the remainder out — you have options. First, you could easily double the homemade dip recipe, it scales up beautifully (however, do note the capacity of your mini food processor and use a bigger processor or blender, if needed). I also have another “1/2 can chickpea” recipe — Air-Fryer Crispy Chickpeas for One which also make a fabulous, heathy snack or salad topper.

Air Fryer Crispy Chickpeas for One a=is a quick, easy and healthy snack with lots of dietary fiber plus protein, iron, and folate.

Make both the Small Batch Hummus and the Air-Fryer Crispy Chickpeas for Ones and kill off the whole can at once making healthy snacks.

This post contains affiliate links.

5 from 9 votes
Small Batch Hummus - Cooking for One
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Small Batch Hummus
Prep Time
5 mins
Total Time
5 mins
 

Make just enough homemade hummus to get your through a couple health snack sessions — or to share with a friend. Easy, healthy, and homemade, a fantastic snack and spread to add to your active lifestyle. Lots of dietary fiber and a good source of plant protein, dietary fiber, iron, folate and other important nutrients.

Course: appetizers, dips, snacks, spreads
Cuisine: Mediterranean
Keyword: appetizer, chickepeas, dip, garbanzo beans, snacks, spread
Servings: 2 servings
Ingredients
  • ¾ cup canned chickpeas drained and rinsed (about half a 15.5-ounce can)
  • 3 tbsp olive oil plus an additional 1 teaspoon for topping, if desired
  • 1½ tbsp tahini
  • 1 tbsp lemon juice
  • ½ tsp garlic or garlic paste
  • ¼ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 1/2 teaspoon smoked paprika
Instructions
  1. Place all the ingredients in a personal-sized blender or mini food processor; process until smooth. If the consistency seems too pasty or thick, blend in 1 teaspoon of water at a time until desired texture is achieved.
  2. Transfer the hummus to serving bowl and drizzle with 1 teaspoon of olive oil and a sprinkle of paprika.
Recipe Notes

NOTE: Store the leftovers in an airtight container in fridge for up to 4 days.
VARY IT! Extra chickpeas from can be kept in an airtight container in fridge for a few days and added to salads, soups, and wraps

LEARN MORE! This small batch dip (or spread) is featured in my upcoming cookbook, Cooking for One for Dummies (which can be pre-ordered now, ships on March 7, 2023)

Giant Peanut Butter Protein Cookie for One

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A great way to keep your hand mindless out of the cookie jar is to bake up a single serve cookie — when it’s gone, it’s gone! My Giant Peanut Butter Protein Cookie for One tastes nostalgically amazing, yet is packed with protein so that it fills you up and you CAN be satisfied with just one.

Actually, you may even be happy and your sweet tooth satisfied with just half a cookie — it’s HUGE! I typically eat half and save the other half for later in the day, for double the yum time!

In order to avoid heating up a big oven to bake just one cookie, I made this protein peanut butter cookie in the toaster oven — I use the Instant Oven™ 18L Air Fryer Toaster Oven which is an air fryer and multi-purpose toaster oven. Only a few minutes to put the batter together and about 9 to 10 minutes to bake. In less than 15 minutes you’ll be enjoying a fresh-from-the-oven protein dessert.

Giant Peanut Butter Protein Cookie for One is HUGE, big enough to share (or not)!

Ingredients are natural peanut butter (you could swap for almond butter or, better yet, homemade sunflower seed butter), butter, egg white, coconut flour, baking soda, granulated stevia blend and a plant-based protein powder.

In terms of the best plant-based protein powder, I like the Clean Lean Protein Powder from Nuzest –it has a great nutrient profile and works for vegan, vegetarian and paleo diets. I love it for this protein powder cookie recipe and smoothies and other uses too! You can save `15% with my discount code: FITFORK .

Before baking the cookie, you want to press the dough ball out into an approximate 5″ diameter circle, and then make the fork marks which as SO nut butter cookie important. Because this protein cookie is bigger that an standard old fashioned peanut butter cookie, you can’t really to the criss-cross hatch marks. Instead, I used the tins of the for to go around the edges of the cookie with points of for going up almost to center of cookie, but not quite — this made a “center” that I then used the tips of the fork to make a bunch of little pock marks. It all looked like a flower to me in the end and didn’t puff out the design during baking either!

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Note: This post contains affiliate links. I may earn a small commission from purchases made through links, however price to you remains the same. Proceeds help offset operating costs for The Fit Fork. Thank you!

5 from 4 votes
This ginormous cookie made with protein powder is a A delicious, low-carb peanut butter that will make you feel nostalgic for the treats of your childhood, but offers 20g of protein and only 7g net carb. Bake it in a toaster oven! Big enough to share, but you may not want too
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Giant Peanut Butter Protein Cookie for One
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
 

A delicious, low-carb peanut butter that will make you feel nostalgic for the treats of your childhood, but offers 20g of protein and only 7g net carb. Bake it in a toaster oven! Big enough to share, but you may not want too!

Course: Dessert, Snack, treat
Keyword: cookie, cooking for one, peanut butter, protein powder
Servings: 1 serving
Calories: 343 kcal
Ingredients
  • 2 tbsp. butter softened
  • 2 tbsp natural-style peanut butter
  • 2 tbsp granulated stevia blend baking sweetener
  • 1 tbsp liquid egg white
  • 1/8 tsp baking soda
  • 1 scoop Nuzest Lean Clean Protein Powder (chocolate or vanilla) or 2tbsp other protein powder
  • 1 tbsp coconut flour
Instructions
  1. Mix together butter, peanut butter, stevia and egg white.
  2. Stir in baking soda, protein powder and coconut flour. Shape into big dough ball. Press out into thick circle with clean hands.
  3. Use tins of fork to press out remainder of way to about 1/3” thickness and approx. 5” diameter.
  4. Bake for 9 to 10 minutes. Let cook for 5 minutes on baking sheet
Recipe Notes