Category Archives: Plant Protein

Strawberry Protein Tiramisu (High-Protein, No Added Sugar, Single Serve)

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Strawberry Protein Tiramisu… I mean, this one is next level. We’re talking a creamy, layered dessert that feels indulgent but clocks in at just 362 calories with 36 grams of protein — yes, really. This lighter twist skips the traditional ladyfingers and uses rice cakes soaked in a sweet strawberry-vanilla mixture for that soft, cake-like texture.

Layered with a whipped, protein-packed filling made from cottage cheese, Greek yogurt, and protein powder, every bite is fresh, satisfying, and just the right amount of sweet. It’s the kind of treat that works as dessert, post-workout fuel, or even a fun breakfast option. If you love a good dessert that also supports your goals, this one is about to be on repeat.

Strawberry Protein Tiramisu is a high-protein, no-bake dessert with 36g protein and no added sugar. This single-serve recipe is easy, macro-friendly, and made with fresh strawberries, yogurt, and cottage cheese.

I used Nourify, a plant-based protein powder from Previnex. You can substitute another variety, however I really love this one — use my discount code THEFITFORK to save 15%.

How It Works: Instead of ladyfingers, rice cakes are softened with a quick strawberry-vanilla syrup. Then, a creamy mixture of blended cottage cheese, Greek yogurt, and protein powder gets layered in between. Repeat the layers, top with fresh strawberries (and maybe chocolate chips), and let it chill briefly to set. Get all the details in the recipes below.

Why You’ll Love This Strawberry Protein Tiramisu

High in Protein: With 36 grams of protein per serving, this recipe helps support muscle recovery, keeps you full longer, and turns dessert into something that actually fuels your body.

No Added Sugar: Sweetened naturally with strawberries and sugar-free vanilla syrup, you get all the flavor without the sugar crash.

Single-Serve Simplicity: No leftovers tempting you all week — just one perfectly portioned treat when you want it.

No-Bake & Easy to Make: No oven, no complicated steps. Just mix, layer, and chill.

Macro-Friendly Dessert: At 362 calories with balanced macros (45g carbs / 5g fat / 36g protein), it fits easily into an active lifestyle.

Fresh, Light, and Seasonal: Strawberries bring natural sweetness, bright flavor, and a refreshing twist compared to traditional tiramisu.

More Protein Tiramisu Recipes to Try

If you’re loving this lighter, high-protein take on tiramisu, these other variations offer a different flavor twist while keeping that same macro-friendly, no-bake approach.

Caramel Protein Tiramisu with Rice Cake Layers

A guilt-free makeover on a classic dessert favorite – Caramel Protein Tiramisu! Swapping out traditional ingredients for healthier options like blended cottage cheese for mascarpone cheese and rice cakes for lady fingers creates a protein dessert that nourishes with 31g protein for only 281 calories.

Pucker Up for Lemon Protein Tiramisu

Lemon Protein Tiramisu made with cottage cheese, greek yogurt, protein powder, rice cakes and a lemon as the main ingredients.


Strawberry Protein Tiramisu is a high-protein, no-bake dessert with 36g protein and no added sugar. This single-serve recipe is easy, macro-friendly, and made with fresh strawberries, yogurt, and cottage cheese.
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Strawberry Protein Tiramisu (High-Protein, No Added Sugar, Single Serve)
Prep Time
5 mins
Total Time
20 mins
 
Strawberry Protein Tiramisu is a high-protein, no-bake dessert with 36g protein and no added sugar. This single-serve recipe is easy, macro-friendly, and made with fresh strawberries, yogurt, and cottage cheese.
Course: Dessert
Cuisine: high protein
Keyword: cottage cheese, dessert, healthy dessert, protein powder, strawberries, tiramasu
Servings: 1 serving
Ingredients
  • 1 cup diced Strawberries divided
  • 3 tbsp water
  • 3 tbsp sugar-free vanilla syrup like the coffee shop kind (can sub vanilla)
  • 2 plain rice cakes standard size not minis
  • 1/3 cup 2% cottage cheese blended smooth
  • 5.3 oz carton Greek yogurt vanilla or strawberry, no added sugar variety
  • 1 scoop 28g vanilla protein powder (I used Previnex Nourify)
  • Optional toppings: cocoa dusting or mini chocolate chips
  • Instructions
Instructions
  1. In small add water, sugar free syrup and ¼ cup of the diced strawberries. Microwave for 1 minute. Let cool for a couple minutes, then use a fork or spatula to smash up /muddle the strawberries. Set aside.
  2. In small bowl, stir together cottage cheese, yogurt and protein powder until smooth. If the cottage cheese hasn’t been blended smooth yet, you can do this entire step with all 3 ingredients together in blender. Stir in by hand all of the remaining strawberries except about 2 tablespoons.
  3. Find a 16-ounce minimum capacity mug or bowl with wide opening (large enough to mostly accommodate rice cake).
  4. Set first rice cake in or on top (if slightly too large) of mug bowl, and soften with approx. 1/2 of the strawberry syrup mixture Push down well into bottom of container.
  5. Pour ½ of cottage cheese mixture over the rice cake in cup. Next add second rice cake and soften with remaining syrup, pressing down gently to make another layer.
  6. Top with remaining cottage cheese filling mixture. Top with remaining strawberries and, optional, either mini chocolate chips or a dusting of cocoa powder. Chill for 15 minutes to set.
Recipe Notes

362 calories 45g carb 5g fat 36g protein

Fudgy Sweet Potato Brownies with 12g Protein (Gluten-Free Healthy Chocolate Treat)

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Craving something rich and chocolatey—but still want to stay on track with your nutrition? These sweet potato protein brownies are the kind of dessert that feels indulgent while quietly supporting your goals. They’re soft, fudgy, and satisfying, yet made with simple, wholesome ingredients that deliver protein, fiber-like benefits, and zero added sugar.

Instead of traditional flour, these brownies rely on naturally creamy sweet potato for structure and moisture. The result? A gluten-free treat with a decadent texture—no refined flour needed. Plus, the natural sweetness of the sweet potato means you can skip added sugar while still getting that classic brownie vibe.

Protein is built right in thanks to a trio of ingredients: egg, Greek yogurt, and protein powder. Together, they create a balanced dessert that helps keep you fuller longer and supports muscle recovery—making this just as appropriate post-workout as it is for dessert.

And here’s a little nutrition win—using a sweet potato that’s been cooked and cooled overnight actually boosts its benefits. Some of the carbs convert into resistant starch, which behaves more like dietary fiber. That means better gut health support and a slower digestion rate to help with steady energy.

The Perfect Small-Batch Treat

This recipe makes two servings—perfect for sharing or saving one for later. You’ll need two 6 oz microwave-safe ramekins, custard cups, or mugs. Whether you need a quick weeknight dessert, a post-workout reward, or just something to satisfy a chocolate craving without going off track, these brownies deliver.

Macros (per serving):
188 calories | 12g protein | 7g fat | 17g net carbs

Why I Use Previnex Nourify Protein Powder

👉Save 15% with code THEFITFORK  

For this recipe, I used Previnex Nourify protein powder, and it’s more than just protein. It’s a thoughtfully formulated plant-based blend that includes balanced macros—protein, carbs, and healthy fats—plus high-quality micronutrients, probiotics, and digestive enzymes to support overall health.

So while you’re enjoying a chocolate treat, you’re also fueling your body with nutrients that go beyond basic protein powder. It’s an easy upgrade that turns a simple dessert into something that truly supports your wellness routine.

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

These healthy sweet potato protein brownies are fudgy, gluten-free, and made with no added sugar. Ready in 5 minutes with 12g protein per serving—perfect for a guilt-free dessert perfect for the chocolate lover.
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🍫🍠 Sweet Potato Protein Brownies (for two)
Prep Time
2 mins
Cook Time
3 mins
Total Time
5 mins
 
These healthy sweet potato protein brownies are fudgy, gluten-free, and made with no added sugar. Ready in 5 minutes with 12g protein per serving—perfect for a guilt-free dessert.
Course: Dessert, Snack
Cuisine: gluten free, high protein, low carb
Keyword: brownies, chocolate, cooking for one, cooking for two, gluten free, high protein, low carb, previnex, protein powder
Servings: 2 servings
Calories: 188 kcal
Ingredients
  • 1/3 cup cooked, cooled and mashed sweet potato
  • 1/4 cup 0% Greek yogurt
  • 1 egg
  • 1 tbsp unsweetened cocoa powder
  • 1/3 cup protein powder I used Nourify from Previnex
  • (optional) Sweetener packet if needed
  • 1 tbsp mini chocolate chips sugar-free
Instructions
  1. Mix sweet potato, yogurt, and egg until smooth.
  2. Stir in cocoa powder, protein powder, and sweetener if needed.
  3. Divide into two small ramekins.
  4. Top with chocolate chips.
  5. Microwave 3 minutes total (in 1.5-minute increments).
Recipe Notes

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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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