Category Archives: Protein Powder

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.

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1 from 1 vote
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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

Mango Protein Cheesecake Cup for One

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When life throws mangos at you, make a Mango Protein Cheesecake Cup for one. It’s no-bake, no stress and ready to impress your taste buds.

Mango Protein Cheesecake Cup for One is a no-bake, easy high protein snack that will be your new tropical-inspired favorite for a healthy dessert, post-workout snack or even an easy breakfast that also boasts lots of calcium and fiber.

This easy, single-serve high protein snack is sweet and tart and creamy, a delicious healthy dessert that is nutritionally on point for breakfast or a post-workout snack! It’s a great source of protein, calcium and fiber (full nutrition in recipe card).

It all starts with one of my favorite ingredients, blended cottage cheese. A cottage cheese cup is such a powerhouse food providing lots of protein and calcium for a relatively low calorie expenditure.  Vanilla protein powder pumps up the protein even more – use the variety you like best! In this cheesecake cup, I use Nuzest Clean Lean Protein, a plant-based protein powder that’s easy to digest and has a good texture. (Save 15% with code FITFORK)

Mango Protein Cheesecake Cup for One is a no-bake, easy high protein snack that will be your new tropical-inspired favorite for a healthy dessert, post-workout snack or even an easy breakfast that also boasts lots of calcium and fiber.
If you have fresh mango to add as garnish – GREAT! But, it’s still amazing with just the mango juice!

TIPS FOR MAKING MANGO PROTEIN CHEESECAKE CUP

Container: You’ll need a 10 to 12-oz bowl, mug or jar for this mango protein cheesecake!

Juice: You can use straight up mango juice, or a mango juice blend – I prefer to look for juice with no added sugar.

Chia Seeds: these help the juice gel up and add a great jam-like texture – you can use black chia seeds or white chia seeds, your choice!

Cottage Cheese Tip: Because I almost exclusively use BLENDED cottage cheese in my diet (a texture preference), I pre-blend my cottage cheese when I get home from the market and then put it back in the container, ready to go. However, if you are just blending the small ¾ cup called for in this recipe, you’ll want to use a personal sized blender.

Mango Protein Cheesecake Cup for One is a no-bake, easy high protein snack that will be your new tropical-inspired favorite for a healthy dessert, post-workout snack or even an easy breakfast that also boasts lots of calcium and fiber.

Note; This post contains affiliate links.

5 from 3 votes
Mango Protein Cheesecake Cup for One is a no-bake, easy high protein snack that will be your new tropical-inspired favorite for a healthy dessert, post-workout snack or even an easy breakfast that also boasts lots of calcium and fiber.
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Mango Protein Cheesecake Cup for one
Prep Time
10 mins
chill
30 mins
Total Time
40 mins
 
Mango Protein Cheesecake Cup for One is a no-bake, easy high protein snack that will be your new tropical-inspired favorite for a healthy dessert, post-workout snack or even an easy breakfast that also boasts lots of calcium and fiber.
Course: Breakfast, Dessert, Snack, workout
Keyword: cheesecake, cottage cheese, mango, protein powder
Ingredients
  • ¾ cup 2% cottage cheese blended
  • 3 tbsp. vanilla protein powder
  • 3 oz. mango juice or a no-added sugar mango juice blend I used Naked’s Mighty Mango
  • 1 ½ tbsp. chia seeds black or white
  • optional garnish Fresh mango, chopped
Instructions

  1. Blend cottage cheese in personal-sized blender, scrape down sides as needed.

  2. Stir in protein powder. Add cottage cheese mixture to 10-12 ounce mug (or bowl)

  3. Add mango juice and chia seeds to small jar and shake. Pour over top, chill for 30 minutes to gel up chia seeds. Add chopped mango, if desired.

Recipe Notes

Caramel Protein Tiramisu with Rice Cake Layers

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You’ll love this guilt-free makeover on a classic dessert favorite – Caramel Protein Tiramisu! By swapping out traditional ingredients for healthier options — like blended cottage cheese for mascarpone cheese and rice cakes for lady fingers – you get a protein dessert that not only satisfies your sweet tooth but also fuels your body with nourishing goodness.

Whether you’re aiming to boost your protein intake (this protein tiramisu has 285 call and 31g protein!) or simply seeking a lighter, sugar-free snack option, this Tiramisu makeover recipe is sure to delight your taste buds without compromising on taste or a sense of treating yourself.

INGREDIENTS & TIPS

Rice cakes: Use your favorite plain rice cakes, salted or unsalted in the mini size. There are flavored rice cakes out there like caramel and chocolate . . . which would work – but would add sugar to the recipe (so I avoided them).

Cottage Cheese & Greek Yogurt: For a lower fat and low-calorie tiramisu that is packed with protein, this recipe relies on 2% cottage cheese blended no fat Greek yogurt to maintain a creamy texture. When whipping your cottage cheese in the blender in preparation for this cottage cheese dessert, do not drain it beforehand. The liquid, watery stuff you see is actually the whey protein – which is important for the nutrition and also to assist in blending!!

Coffee: Rice cakes are soaked in coffee, one by one, before layering into the tiramisu. You have lots of coffee choices and you only need about ¼ cup– regular brewed coffee, instant coffee, espresso (if you like a stronger taste), instant espresso (what I used), and even a canned coffee drink would work.

Protein Powder: Adding just a bit of protein powder (only 2 tbsp) boosts the protein count and helps sweeten without sugar. To make this a caramel tiramisu, I used a plant-based Caramel Protein from Nuzest (save 15% with code: FITFORK). You can also use a coffee or vanilla protein powder and the protein format of your preference – like whey or plant or whatever!

Cocoa powder: Unsweetened cocoa powder is dusted on top with a sifter in that famous old-world style. This little flourish adds deep chocolate notes and will make your cottage cheese dessert taste and look like a tiramisu! Because it was such a small amount of cocoa powder, I used a little mesh tea strainer as my sifter – genius, I thought!

Cup / Bowl Size:  Choosing the right cup or bowl is a little tricky if you want a “perfect” presentation and see the layers– the bowl opening at the widest part has to accommodate the width of a rice cake (usually and 3 ¾” to 4”) – if the bottom is a little narrower, that’s fine as the soaked rice cake can be flattened smooth with a spoon. I used a 10-oz glass bowl filled up to the very tippy top (a 10-ounce custard cup or 10-oz ramekin would work great) Most 10-12 oz bowls, mugs or cups will work if you are not particular about perfect layers.

Scaling Up: This is a recipe for one, specifically measured to create one delicious single-serve tiramisu. That being said, it’s an easy recipe to scale up this tiramisu for one – simply multiply the ingredient portions by the number of servings desired to be make. I think it could also be made larger in an 8×8 or 9×13 dish, but I haven’t tried that yet!

If you love Caramel Protein Tiramisu, you’ll also love some of my other protein desserts featuring cottage cheese:

High Protein Banana Pudding with Cottage Cheese

No-Bake Beet Protein Cheesecakes with Sugar-Free Hard Chocolate Topping

Boston Cream “Pie” Cup

No-Bake Maple Pecan Chia Cheesecakes

Note: This post contains affiliate links. I earn a small commission from any sales generated and that helps me offset operating expenses for The Fit Fork. Thank you!

5 from 4 votes
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Caramel Protein Tiramisu (with Rice Cakes)
Prep Time
10 mins
Total Time
10 mins
 
Sounds odd, but holy yum – this healthy dessert, post workout snack (or even breakfast in my book), is delicious. The rice cakes soak up espresso and whipped cottage cheese, Greek yogurt and salted caramel protein powder make a creamy filling. No added sugar, gluten-free.
Course: Dessert, Snack
Keyword: cottage cheese, gluten free, high protein, protein powder, rice cake, sugar-free, tiramasu
Servings: 1 serving
Calories: 281 kcal
Ingredients
  • ¼ cup brewed, instant or canned coffee or espresso
  • 2 unsalted or lightly salted rice cakes approx. 4” diameter size
  • ½ cup 2% cottage cheese blended
  • ¼ cup fat-free Greek yogurt
  • 2 tablespoons Caramel Protein Powder coffee or vanilla protein works too
  • 5-10 drops liquid stevia or monk fruit if desired
  • 1 tsp unsweetened cocoa powder
  • 1 tsp sugar free mini chocolate chips
Instructions
  1. In bowl, place coffee. Add first rice cake into coffee for about 10 seconds, then flip for another 5-10 seconds.
  2. With spatula, gently move to a 10 oz bowl, if needed use spoon to pat down to be an even layer.
  3. In another bowl, stir together whipped (blended) cottage cheese, Greek yogurt, protein powder, and stevia (if desired). Spoon half this mixture over soaked rice cake in bowl
  4. Soak the second rice cake in remaining coffee, flipping, until all absorbed. Place in bowl over creamy later and then top with remaining creamy filling.
  5. Use small sifter to dust on cocoa powder, sprinkle with chocolate chips. Serves 1.
Recipe Notes

281 call, 31g protein per serving.

No-Bake Beet Protein Cheesecakes with Sugar-Free Chocolate

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This easy, no-bake dessert delivers pretty-in-pink style and lots of smiles because it’s so delicious – and No-Bake Beet Protein Cheesecakes are still nutritious featuring lots of protein (39g) and the benefits of beetroot powder.

No added sugar in this beet cheesecake recipe and, depending on the type of sugar-free cookies used for the “crust,” it can also be gluten-free.  

First, let’s jump into the benefits of beetroot powder. The vibrantly-hued supplement contains micronutrients and phytonutrients that studies show may benefit heart, gut, and brain health. Specific benefits link to beet root power include lower blood pressure, reduce inflammation, and increased stamina in athletic performance.

Ding, ding, ding – did that athlete part get your attention?  I’m always looking for a way to naturally optimize my athletic performance.  I learned that upon eating or drinking beets or beetroot powder, your saliva converts the nitric oxide is activated, which relaxes and expands blood vessels. In turn, this increases blood flow and allows more oxygen to be delivered to your muscles to help get the job done – and it could help you perform better for longer. Increased blood flow also helps you recover faster!

Of course, you can get the benefits from fresh beets, too – but that’s not often convenient (or you may not care for the earthy taste). Plenty of pills and tonics available that capitalize on beet benefits, but I personally just prefer to do a scoop of beetroot powder in water, a smoothie or even my oatmeal about an hour or two before I hit the ground running. I use Force Factor’s Total Beets Organic Powder. It provides all the functional superfood benefits of fresh beets, but much more conveniently — and it has a very lightly sweet taste with no added sugar, or anything artificial.

TIPS FOR MAKING NO-BAKE BEET PROTEIN CHEESECAKES

Beetroot Powder: I recommend Force Factor Total Beets Organic Beet Root powder – no added sugar, nothing artificial or yucky, and a good price point. My main suggestion if you are using another powder is just to read the label to avoid added sugar or flavorings. I just love the pink hue, you can get so creative with beetroot powder recipes!

Protein Powder: Use the vanilla protein powder of your choice, that you like and fits your dietary eating patterns. I like the plant-based Clean Lean Protein from Nuzest. Save 15% with code FITFORK.

Cottage Cheese Type & Blending: Using 2% cottage cheese helps keep the fat down a bit. But, if you like a richer taste, this no-bake cheesecake is made very luxurious with full-fat cottage cheese. To get the smooth taste of a cheesecake, the cottage cheese must be blended. For the 1 ¾ cups that this recipe calls for, I use a personal-sized blender. Scoop out the cottage cheese into the blender, including any liquids (eg: the whey) –don’t drain it off, you need that bit of liquid to encourage a smooth consistency. Be patient blending, it will seem very thick and require several iterations of stopping to scrape sides with a spatula.

Containers: I prefer 8-ounce glass canning jars, because the lids make it easy to store for later. However, small bowls will work too, but if the opening is too wide – there may not be enough chocolate topping to cover the area.

Cookie Crust: I use the term “crust” loosely, as cookies are just crumbled and piled in the bottom of the jar. This keeps the recipe no-bake. It’s a simple, no-bake crust but just NOT a crust that will slice up and serve in cheesecake slices without falling apart.  Use the cookies of your liking – I used the wafers from sugar-free chocolate sandwich cookies.

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These No-Bake Beet Protein Cheesecakes are not only pretty in pink and very delicious, but also include the functional benefits of eating beets and lots of protein thanks to blended cottage cheese and protein powder! A healthy dessert or post workout snack.
These No-Bake Beet Protein Cheesecakes are not only pretty in pink and very delicious, but also include the functional benefits of eating beets and lots of protein thanks to blended cottage cheese and protein powder! Plus, that sugar-free chocolate topping is amazing. A healthy dessert or post workout snack.
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No-Bake Beet Protein Cheesecakes
Prep Time
5 mins
Total Time
15 mins
 

This quick and easy dessert offers lots of muscle-making protein and the functional benefits of beets. No added sugar and can be made gluten-free, depending on the type of cookie chosen for the crust. Balanced enough to eat for breakfast or a post-workout snack!

Course: Dessert, Snack
Keyword: beet, beet powder, cheesecake, cottage cheese, protein powder
Servings: 2 servings
Calories: 354 kcal
Ingredients
  • 1 ounce sugar-free cookies, crushed any flavor – chocolate, graham, vanilla wafer, etc
  • 1 ¾ cup 2% cottage cheese, blended smooth
  • 1/3 cup vanilla protein powder of choice type of protein source your choice
  • 2 tablespoons beetroot powder
  • 2 tablespoons sugar-free dark chocolate chips
  • ½ teaspoon coconut oil
Instructions
  1. Crush up cookies and divide among the bottom of two 8-oz jars or bowls. Set aside.
  2. Blend cottage cheese until smooth, mix in protein powder and beet root powder.
  3. Divide cheesecake mixture evenly between cookie crust in jars.
  4. In small bowl, melt chocolate chips and coconut oil in microwave for 20-25 seconds. Remove to stir. If not totally melted yet, microwave for 10 more seconds until stirs up glossy and smooth.
  5. Immediately pour chocolate topping over cheesecake mixture, spreading gently around with spoon to cover, if needed.
  6. Set in fridge for 10 minutes for chocolate to set up and become hard.
Recipe Notes

354 calories, 24g carb (11g dietary fiber), 13g fat, 39g protein