Category Archives: Protein Powder

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

Posted on by
Reply

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
Print
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

Posted on by
4

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.

1 from 1 vote
Print
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

Posted on by
6

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.
Print
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

Posted on by
5

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.
Print
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

Posted on by
5


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
Print
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.