Category Archives: Protein Powder

Protein Pumpkin Peanut Butter Cups – Healthy Halloween Candy

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Protein Pumpkin Peanut Butter Cups are proof that Halloween candy DOES NOT have to be full of sugar to satisfy your sweet tooth? Rich and delicious, you can enjoy a seasonal treat that not only tastes indulgent but also fuels your body with quality ingredients. These homemade peanut butter cups cups have everything you love about traditional peanut butter cups like Reese’s Cups —with a fall-inspired twist—and none of the tricks that can derail your healthy eating habits.

The filling combines your favorite protein powder, pumpkin puree, and a creamy nut butter (peanut, almond, or whatever you love), providing a perfect balance of flavor and nutrition. And the best part? Each bite is wrapped in a layer of rich, melted sugar-free chocolate that hardens in the freezer for an easy, no-fuss treat. They’re the perfect combination of creamy and crunchy, sweet and salty, and they deliver all the seasonal goodness of pumpkin without any added sugar.

Whether you’re looking for a healthier way to enjoy your favorite candy (Reese’s Peanut Butter Cups are one of America’s most beloved candies) or just need a high-protein snack to keep your cravings at bay, these cups have got you covered. Plus, at 139 calories, 12 grams of fat, 10 grams of net carbs, and 6 grams of protein per piece, you can feel good about indulging. Of course, those numbers might vary a little depending on which protein powder you use, but the end result is always a crave-worthy treat you won’t regret.

These nearly sugar free peanut butter cups are the ultimate Halloween treat or smart snack any time of the year, and the best part is, you can make them right at home—no need to wait for trick-or-treating season. Keep a stash in the freezer for when the cravings hit, and you’ll be ready with a healthier, protein-packed snack that tastes like a festive indulgence. It’s a healthy Halloween candy idea.

These easy protein pumpkin peanut butter cups are the perfect nearly sugar-free swap for Reese’s Cups, one of America’s favorite candies. Rich chocolate envelops a creamy center filled with protein and seasonal flavors. No bake, no guilt and a favorite homemade swap for Halloween candy.

Q & A FOR PROTEIN PEANUT BUTTER CUPS

What if I’m allergic to peanut butter? It is easy to swap the peanut butter for your favorite nut butter (almond butter works well), a seed butter, or even a nut-free spread like granola butter.

Do I have to use pumpkin? No, if you don’t care for pumpkin, you can just swap out for the same measurement of nut butter. However, note that this will add more calories and change the other macros.

Are there other options for the sugar-free chocolate chips? While I love sugar-free chocolate chips, and find they are very versatile for my protein treats, there are other options. So, yes, you can use traditional chocolate chips, dairy-free chocolate chips or carob chips. Note that the macros will change.

What are my protein powder options? You can use whey, plant-based, or whatever type of protein powder you love – really in any flavor (I have used both vanilla and pumpkin  flavors in whey). Or, you can substitute ¼ cup coconut flour for the 1/3 cup of protein powder. If you use an unflavored protein powder or coconut flour you will need to use a bit of sugar-free sweetener (to taste) in the filling mixture.

How do get cups out of muffin tins? If you don’t use liners, this is hard. You’ll need to freeze the cups almost completely, and then set out on counter for 5 minutes, and then shimmy out with a knife at the edges. The easiest way to prepare these chocolate peanut butter cups is to make this protein candy in reusable silicone cupcake liners or a silicone muffin pan for a no-fuss, no-mess outcome.

These easy protein pumpkin peanut butter cups are the perfect nearly sugar-free swap for Reese’s Cups, one of America’s favorite candies. Rich chocolate envelops a creamy center filled with protein and seasonal flavors. No bake, no guilt and a favorite homemade swap for Halloween candy.
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Homemade Protein Pumpkin Peanut Butter Cups
Prep Time
20 mins
chill
20 mins
Total Time
40 mins
 
These easy protein pumpkin peanut butter cups are the perfect sugar-free swap for Reece’s Cups, one of America’s favorite candies. Rich chocolate envelops a creamy center filled with protein and seasonal flavors.
Course: Dessert, party, Snack, workout
Keyword: candy, chocolate, peanut butter, protein powder, sugar-free
Servings: 12 servings
Calories: 139 kcal
Ingredients
  • 1/4 cup natural peanut butter
  • 1/3 cup pumpkin puree
  • 1/3 cup vanilla pumpkin or cake batter protein powder can use whey, plant-based, etc
  • 2 cups sugar free chocolate chips
  • 2 teaspoons coconut oil
  • ¼ – ½ tsp coarse sea salt for topping
Instructions
  1. In a large mixing bowl combine peanut butter, pumpkin and protein powder until combined and it is sticky. Set in fridge.
  2. In microwave-safe bowl, melt chocolate chips and coconut oil together. Microwave on high for 30 second increments, stirring well in between. Repeat until chocolate is fully melted, smooth and glossy 2-2.5 minutes total, typically.
  3. Place 1 tablespoon of melted chocolate into each cavity of a lined muffin tin. Use a spoon to gently press chocolate onto the sides of each liner, if it does not ooze over on its own. Place muffin tin in the freezer for 10 minutes to allow the chocolate to harden.
  4. Once the chocolate has set, remove peanut butter pumpkin mixture from fridge and approximately divide into 12 pieces (I just kinda “score” mine on top with the spatula).
  5. Add one section of the filling onto the top of the hardened chocolate, slightly pressing down with spatula to flatten some. Make that the filling does NOT reach the edges of the muffin cup, there should be a small bord.
  6. Next, top the filling with an even portion of the remaining chocolate. If needed, reheat it in the microwave for 10-15 seconds. Sprinkle with sea salt and place in freezer to set for 10 more minutes.
  7. Store leftovers in the fridge!
Recipe Notes

Pumpkin Protein Mug Cake: Quick & Easy Fall Treat for One

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Pumpkin season is here, and what better way to indulge than with a cozy, protein-packed treat that’s ready in minutes?

This single-serve pumpkin protein mug cake is the ultimate quick-fix for when you’re craving a sweet fall snack or a post-workout refuel. This pumpkin mug cake with simple, wholesome ingredients, this recipe comes together with just a mug and your microwave.

Why You’ll Love Pumpkin Protein Cake

  • Pumpkin Perfection: Canned pumpkin brings a rich, creamy texture and all the autumn vibes with a dose of fiber and vitamins.
  • Protein Powerhouse: Your favorite protein powder turns this pumpkin cake for one into a functional snack or even a breakfast on the go. Choose a flavor that complements pumpkin, like vanilla, cinnamon, or even pumpkin spice. . . . I used this plant-based protein powder.
  • Coconut Flour Magic: Coconut flour absorbs moisture beautifully, creating a soft, tender crumb without gluten. Plus, it adds a hint of natural sweetness and is a low-carb alternative to regular flour.
  • Microwave Convenience: No need to heat up the oven for this treat. In just a few minutes, you’ll have a warm, fluffy pumpkin protein dessert that satisfies your craving and keeps you on track with your fitness goals. Use a microwave-safe 8 to 12-ounce mug, bowl or ramekin – these ramekins are perfect.
  • Easy to Customize: Add in extras like a sprinkle of cinnamon, a dash of vanilla extract, or a handful of chocolate chips to make this treat truly your own. You could even top it with a dollop of Greek yogurt or whipped cream for extra indulgence.

So, next time you need a healthy pumpkin dessert, grab your mug, mix up a few ingredients, and dig into this warm, protein-packed pumpkin delight. It’s fall in a cup—quick, healthy, and oh-so-satisfying!

Whip up a single serve Pumpkin Protein Cake with some canned pumpkin, vanilla protein powder, and few other simple, nourishing ingredients. This fall-season healthy desert will warm your heart and nourish your bod with macros so dialed in, you can even eat it for breakfast (I have). 259 cal, 11g fat, 18g net carb, 18g protein per 1 cake
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PUMPKIN PROTEIN MUG CAKE
Prep Time
2 mins
Cook Time
2 mins
Total Time
5 mins
 

Whippedup a single serve Pumpkin Protein Cake with some canned pumpkin, vanilla protein powder, and few other simple, nourishing ingredients. This fall-season healthy desert will warm your heart and nourish your bod with macros so dialed in, you can even eat it for breakfast (I have). 259 cal, 11g fat, 18g net carb, 18gprotein per 1 cake

Course: Breakfast, Dessert, workout
Keyword: cooking for one, protein powder, pumpkin, single serve
Servings: 1 serving
Ingredients
  • 1 large egg
  • 2 tbsp milk of choice
  • 1/3 cup pumpkin puree from can unsweetened
  • 1/3 cup vanilla protein powder
  • 1 tbsp coconut flour
  • ¼ tsp baking soda
  • ¼ tsp pumpkin pie spice
Instructions
  1. In small bowl, whisk together egg, milk and pumpkin. Next stir in protein powder, coconut flour, baking soda and pumpkin pie spice.
  2. Next, spray 10-12oz microwave-safe mug or bowl with cooking spray. Add batter to mug and microwave, on high, for a total of approximately 2 minutes (in 30-second increments to keep the batter from going too crazy as it rises from the mug like a souffle – it will settle back down when cooling).
Recipe Notes

Pumpkin Spice Latte Protein Cheesecake: No-Bake Treat for Fall

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Fall is officially here, which means it’s time to indulge in all things pumpkin spice! But what if you could enjoy that iconic fall flavor in a healthy, protein-packed treat? Well, say hello to my Pumpkin Spice Latte Protein Cheesecakes—a no-bake dessert that you can whip up in minutes and is perfectly portioned in single servings! Makes two; each with 284 cal, 15g fat, 17g net carb, 26g protein

Pumpkin Spice Latte Protein Cheesecakes—a fall-flavored no-bake dessert that you can whip up in minutes and is perfectly portioned in single servings! Makes two; each with 284 cal, 15g fat, 17g net carb, 26g protein

These cheesecakes are perfect for when you’re craving something sweet but want to keep it light and nourishing. Made with smooth blended cottage cheese and a whey-protein coffee mix, each cheesecake offers a serious protein boost while keeping things creamy and delicious. Plus, you’ll get a little caffeine kick, about the same as half a cup of coffee, to keep you energized throughout the day.

BENEFITS OF PUMPKIN SPICE LATTE PROTEIN CHEESECAKES

Healthy Ingredients: Cottage cheese and whey protein coffee mix create a nutrient-dense base that’s high in protein and low in sugar.

Energy and Focus Boost: Thanks to the whey protein coffee mix, you get a modest kick of caffeine in each serving (equivalent of about ½ cup coffee) to help you smash goals through they day.

Fall Flavors: With canned pumpkin and pumpkin pie spice, you’ll get that cozy autumn vibe in every bite.

Easy to Make: These cheesecakes are no-bake, single-serving, and can be prepped in just a few minutes. They’re ideal for busy mornings, a post-workout snack, or a guilt-free dessert.

Chocolate Shell Topping: Sugar-free chocolate chips melted with a touch of coconut oil create a rich, crunchy shell that hardens in the fridge. It’s the perfect contrast to the creamy filling!

Pumpkin Spice Latte Protein Cheesecakes—a fall-flavored no-bake dessert that you can whip up in minutes and is perfectly portioned in single servings! Makes two; each with 284 cal, 15g fat, 17g net carb, 26g protein

WHEN TO ENJOY PUMPKIN SPICE CHEESECAKE WITH PROTEIN

Post-Workout: High in protein, these cheesecakes will help refuel, support muscle management, and satisfy hunger after a workout.

Dessert: Indulge in a sweet treat and satisfy cravings that won’t derail your health goals.

Breakfast: Yes, these pumpkin coffee cheesecakes are healthy enough to start your day with! No sugar crash, just lots of sustained energy here! Plus, the caffeine from the coffee mix adds a nice little morning boost.

TIPS FOR MAKING PSL PROTEIN CHEESECAKES

Blending: This recipe calls for blending cottage cheese for a smooth and creamy texture. For the small amount required, I find that using a personal-sized blender works best – or blending the entire container and using what you need, and saving the rest for another use.

Leftover Pumpkin: You will have leftover canned pumpkin from this recipe. If you don’t have another use for it in the next couple days, freeze in portions (I like ¼ cup in muffin tins) to thaw out and use later in smoothies, oatmeal, baked pumpkin protein recipes and more!

No-Caffeine Version: Swap out the protein coffee mix for an equal amount of vanilla, cake batter, or pumpkin-flavored whey protein. Continue with the rest of the recipe as directed.

Containers: I like to use 6-8 oz. container with air-tight lid, like a canning jar — like these wreck jars in photos.

Pumpkin Spice Latte Protein Cheesecakes—a fall-flavored no-bake dessert that you can whip up in minutes and is perfectly portioned in single servings! Makes two; each with 284 cal, 15g fat, 17g net carb, 26g protein
Pumpkin Spice Latte Protein Cheesecakes, psl protein cheesecake, pumpkin protein recipes, pumpkin spice latte cheesecake with protein, pumpkin coffee cheesecake
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Pumpkin Spice Latte Protein Cheesecakes
Prep Time
5 mins
chill
5 mins
Total Time
10 mins
 

Pumpkin Spice Latte Protein Cheesecakes—a fall-flavored no-bake dessert that you can whip up in minutes and is perfectly portioned in single servings! Makes two. each with 284 cal, 15g fat, 17g net carb, 26g protein

Course: Breakfast, Dessert, Snack
Keyword: coffee, cottage cheese, latte, protein powder, pumpkin
Servings: 2 servings
Calories: 284 kcal
Ingredients
  • 1 cup 2% cottage cheese, blended
  • 0.33 cup mashed, pumpkin puree
  • 0.25 tsp ground cinnamon
  • .25 tsp pumpkin pie spice
  • 2 scoops coffee whey protein (equals 32 grams) (I used Chike)
  • optional a few drops of liquid stevia or monk fruit if not sweet enough for you.
  • 3 Tbsp sugar-free chocolate chips
  • 1 tsp coconut oil
  • 1 tsp pumpkin seeds
Instructions
  1. Add blended cottage cheese, pumpkin, spices, and coffee whey protein mix
  2. together and stir until smooth.
  3. Taste, and if not sweet enough for your liking, add 5-10 drops of liquid stevia or monk fruit.
  4. Divide mixture among two small bowls, approx. 6-8 oz.
  5. In small microwave safe dish, melt chocolate chips and coconut oil together for 45 to 90 seconds (stirring up every 20 seconds or so, until smooth and glossy). Pour evenly in a layer between the two cheesecakes.
  6. Sprinkle with a few pumpkin seeds, let set in the fridge 15 minutes to s
Recipe Notes

This post contains Amazon affiliate links.

Almond Butter Protein Cookies | 3-Ingredient Low Carb Treat

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Today I’m snacking on Almond Butter Protein Cookies, so tasty and a smart treat that supports a low-carb, high protein and/or gluten-free lifestyle.

Almond Butter Protein Cookies are a smart little snack or healthy treat that supports a low-carb, high protein and/or gluten-free lifestyle. 96 calories, 2g net carb and 6g protein each.

 Only 3 ingredients in the actual cookie – a natural-style almond butter, eggs, and whey protein powder. The chocolate drizzle on top is optional, the cookies deliver plenty of yumminess unadorned.  

 Each cookie has 96 calories and 5 grams of protein each, 2g net carb, 8g fat and 5g protein. Please note though, that the exact brand of whey protein powder used could alter the macros a little up or down.

TIPS FOR MAKING PROTEIN ALMOND BUTTER COOKIES

Almond Butter: Use an all-natural almond butter what has a “drippy” consistency. Almonds should be the only ingredient (or maybe a little salt too). With these types of nut butters, as I’m sure you know, you’ll need to stir the oil back into the jar before measuring out. While this is a recipe using almond butter, you COULD substitute all-natural peanut butter, cashew- butter, etc.

Baking Prep: You don’t need to oil/spray/grease the pan for this recipe, the dough itself is quite oily from the nut butter. However, I recommend preparing your baking sheet with a silicone baking mat or parchment paper to ensure a no-stick result and easier clean up.

Extras: The nutty richness of almond butter and light sweetness from the protein powder are enough alone to make these cookies taste great, but toppings can be fun too. I have the instructions for a chocolate drizzle (made with sugar-free chocolate chips and coconut oil) on the recipe card, but other good ideas to elevate these low carb cookies including dusting with cinnamon or lightly press another topping (like sprinkles, chopped nuts, mini chocolate chips) into the top of the cooking before baking.

Post contains Amazon affiliate links. Visit my Amazon store for more products I love to use in my recipes.

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Almond Butter Protein Cookies
Prep Time
8 mins
Cook Time
12 mins
Total Time
20 mins
 

Almond Butter Protein Cookies are a smart little snack or healthy treat that supports a low-carb, high protein and/or gluten-free lifestyle. 96 calories, 2g net carb and 6g protein each.

Course: cookies, Dessert, snacks
Cuisine: American
Keyword: almond butter, protein powder
Servings: 30 cookies
Calories: 96 kcal
Ingredients
  • 1 cup whey vanilla protein powder
  • 1 ½ cup natural almond butter smooth
  • 3 extra large eggs
Optional Chocolate Drizzle:
  • ¼ cup sugar-free chocolate chips
  • 1 teaspoon coconut oil
Instructions
  1. Preheat oven to 350F.
  2. Line a baking sheet with parchment paper or silicone baking mat
  3. Combine ingredients in a large mixing bowl and stir until combined and a thick dough formed.
  4. Scoop about 1 tablespoons of cookie dough and roll it into a ball using your hands. Place the balls on baking sheet, spaced out.
  5. Flatten the dough balls into an approximate 2” diameter with the back of a glass or a fork.
  6. Bake for approximately 12 minutes, or until edges turning golden brown.
  7. Remove from the oven, let cook on baking sheet for 2 minutes. The transfer to a tray lined with paper towel for the remainder of the cooling and to help absorb any excess almond oils.
  8. Optional chocolate drizzle: After cookies have cooled, heat chocolate chips and coconut oil in small microwave-safe bowl. Heat for 30 seconds and then stir. Return to microwave and heat in 10 second increments, stirring between, until smooth and glossy. Using spoon, drizzle onto cooled cookies. Place try in the fridge for 5 minutes to help set.
Recipe Notes

Matcha Protein Waffles Made With Cottage Cheese

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Matcha Cottage Cheese Protein Waffles area matcha match-up made in heaven. Enjoy the benefits of matcha green tea in a filling breakfast that will fuel your morning. With 251 calories and 25g protein for a generous three-waffle stack, this is a protein breakfast idea you’ll want to put on repeat.

I upgraded my already amazing cottage cheese waffles, I make on repeat by adding a few teaspoons of matcha green tea powder to the batter.  Love the vibrant color of matcha green tea powder, and also the benefits which include non-jittery energy, anti-oxidants, metabolism support and more.

Another thing I love about these matcha waffles are that they are lightly sweet and don’t need any syrup. Of course, you can drizzle with syrup . . . but without syrup, they are perfect for taking on the go!

You are now hungry for matcha waffles!

INGREDIENT TIPS FOR PROTEIN MATCHA WAFFLES

Flour: You can make with a traditional all-purpose flour, or a gluten-free baking blend (I use Bob’s Red Mill 1:1 Gluten Free Baking Flour with great results. This recipe is not really meant for heavier alternative flours like almond flour, green banana flour, coconut flour, etc. – and thusly, those are not recommended.

Cottage Cheese: Even if you think you aren’t a cottage cheese fan, you are going to love these delicious protein waffles. The cottage cheese is blended smooth into the batter and you won’t even know it’s there – except you get a huge protein boost. I would recommend using 2% cottage cheese (or even 4%) over no-fat cottage cheese.

Protein Powder: Use the type and brand that you like – I’ve made batches with plant-based (Nuzest) and also whey protein. Both are great. Depending on the powder you “may” need to add a skosh more milk when blending the batter – it should be thicker than runnier though, so don’t over do.

Matcha: I’m a fan of Jade Leaf Matcha, it’s the #1 selling farm-direct organic Japanese matcha green tea powder in the U.S. For this recipe, I’m using the pure culinary matcha, not one of their amazing matcha latte mixes (which I do recommend for your waffle-accompanying beverage experience). Through May 10, 2024 use code NMDVIP20 to save 20% at JadeLeafMatcha.com.

Note: Post contains affiliate links. I earn a commission based on sales. Thanks for supporting The Fit Fork.

Matcha Green Tea Waffles are made with protein powder and blended cottage cheese for a protein-packed, low-cal breakfast that will satisfy you all morning. Lightly sweet with no added sugar, so no syrup needed – take on the go! Gluten-free option.
5 from 5 votes
Matcha Green Tea Waffles are made with protein powder and blended cottage cheese for a protein-packed, low-cal breakfast that will satisfy you all morning. Lightly sweet with no added sugar, so no syrup needed – take on the go! Gluten-free option.
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Matcha Protein Waffles
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
 

Matcha Green Tea Waffles are made with protein powder and blended cottage cheese for a protein-packed, low-cal breakfast that will satisfy you all morning. Lightly sweet with no added sugar, so no syrup needed – take on the go! Gluten-free option.

Course: Breakfast
Keyword: cottage cheese, matcha, waffles
Servings: 3 (about 3 waffles)
Calories: 251 kcal
Ingredients
  • 3 large eggs
  • 1/3 cup milk of choice
  • ½ cup 2% cottage cheese
  • ½ tsp vanilla extract
  • 1/3 tsp baking powder
  • ½ cup vanilla protein powder or unflavored collagen powder with a few drops of liquid stevia or monkfruit
  • ½ cup flour blend like bob’s red mill gluten blend or a traditional all-purpose flour
  • 2 tsp matcha powder
Instructions
  1. Add eggs, milk, cottage cheese and vanilla to blender; blend until smooth.
  2. Add baking powder and protein powder, and matcha powder and blend until smooth.
  3. Add flour half at a time, blending and scraping down sides between.
  4. Cooking in hot waffle iron according to manufacturer’s instructions. I used a Dash mini waffle iron to make 9 waffles. A traditional 4-square iron will make about 2 big waffles (eg: 8 squares).
Recipe Notes