Category Archives: Snack

No-Bake Protein Brownies with Real Strawberry “Sprinkles”

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

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

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

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

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

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

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

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

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

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

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Note: This post contains affiliate links.

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

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

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

Recipe Notes

Small Batch Hummus to Serve One or Two

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

Small Batch Hummus - Cooking for One

Exciting News:

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

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

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

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

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

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

How to Serve Small Batch Hummus

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

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

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

This post contains affiliate links.

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

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

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

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

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

Microwave Mushroom Risotto for One

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Flying solo on dinner plans? Stay home and cook up a comforting, delicious serving Mushroom Risotto for One that is well worthy enough to make any restaurant menu.

In less than 10 minutes, whip up creamy, velvety Mushroom Risotto in the microwave (in a mug)! Delicious, restaurant-worthy, easy and perfectly portioned for dinner for one!

Maybe you’ve made risotto before and are like, “No, way . . .that’s going to take too long and/or I don’t have the patience.” However, unlike traditional risotto that takes 20 minutes of constant stirring and devoted attention (a real PITA) to produce, this easy-make risotto cooks up in the MICROWAVE in less than 10 minutes.

Check out how easy it is to make risotto in the microwave!

Plus, since it is a single-serve mushroom risotto recipe, you have automatic portion control that will keep you from eating an entire pot full. It’s so creamy and velvety and mushroom-y, you are going to love this under 10-minute risotto recipe.

In less than 10 minutes, whip up creamy, velvety Mushroom Risotto in the microwave (in a mug)! Delicious, restaurant-worthy, easy and perfectly portioned for dinner for one!

The recipe uses all of the traditional risotto ingredients including Arborio rice, which (consider this your warning) you should NOT swap out for another type of rice. Arborio a medium-grained rice that is that textbook standard for producing the right starchy, creamy texture of this beloved rice comfort dish. Also of course, butter, Parmesan cheese, and mushrooms! I think Baby Bella (aka Cremini) mushrooms work great, but those simple white button mushrooms will do just fine too!

In less than 10 minutes, whip up creamy, velvety Mushroom Risotto in the microwave (in a mug)! Delicious, restaurant-worthy, easy and perfectly portioned for dinner for one!
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Serving: 300 cal, 13g fat, 27g carb, 6g protein). I used a vegetable-based culinary concentrate from Zoup to whip up the broth, so convenient and rich-tasting, there was no point in opening a big carton of broth for just ½ cup. 

Pro Tip: Use a really big mug, about 20 – 24 ounces (or bigger). This will at first appear too big when you see the small amount of rice in it, but the large size is mandatory to prevent any messy over-boiling. If you’d like a large yield microwave risotto dish, check out my recipe for Microwave Risotto with Lemon & Asparagus which serves four

Lemon Asparagus Risotto in microwave

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

In less than 10 minutes, whip up creamy, velvety Mushroom Risotto in the microwave (in a mug)! Delicious, restaurant-worthy, easy and perfectly portioned for dinner for one!
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Mushroom Risotto for One (in a Mug, in the Microwave)!
Prep Time
2 mins
Total Time
10 mins
 

In less than 10 minutes, whip up creamy, velvety Mushroom Risotto in the microwave (in a mug)! Delicious, restaurant-worthy, easy and perfectly portioned for dinner for one!

Course: rice, Side Dish
Cuisine: comfort, Italian
Keyword: mushroom, rice, risotto
Servings: 1 serving
Calories: 300 kcal
Ingredients
  • ½ tbsp butter
  • 1 tbsp finely chopped onions
  • ¼ cup of arborio rice no substitutes
  • 1/2 cup of veggie broth
  • 1 tbsp of dry white wine can sub broth or water
  • Pinch garlic powder
  • Pinch ground black pepper
  • 3 tbsp finely chopped mushrooms about 2 white buttons
  • 1 tbsp grated Parmesan cheese
  • Optional garnish: chopped thyme or p
Instructions
  1. Place the butter and onion in oversized 20- to 24-ounce mug. Mug will look “too big” for ingredients, but it will boil up so you need that room. Microwave on HIGH for 90 sec, stopping to stir halfway through.
  2. Add the rice, garlic powder, ground pepper, and broth to butter mixture.
  3. Microwave on 50% power for 2 minutes. Let “rest” for 2 minutes, then at 50% for another two minutes.
  4. Stir in wine and mushrooms. Microwave at 50% for 2 more, let sit 2 minutes. If it is liquid-y or rice still has “crunch” then microwave again at 50%, adding water if getting too dry.
  5. Add cheese and herbs, if desired, and heat another 1 minute at 50% power.
  6. *Because microwave cooking times can vary depending on wattage, if at any time too much liquid is evaporating and rice looking dry, add a tablespoon more of broth/water back in.

Watermelon Juice 101: How to Make, Store, and Serve with a Boost

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I’m here to give you all the juicy details about watermelon juice. Not just why I personally adore it, but why you will be hard-pressed not to love it too! Ex-squeeze me for all the puns. Also, learn how to make watermelon juice at home, how to store it plus how long it will stay fresh, and discover simple 1-ingredient stir-ins to entertain your taste buds.

At 92% water, watermelon is one of my favorite choices to stay hydrated, especially after runs, workouts and other active endeavors. During the summer season, icy cold juice (or even handful of frozen cubes) is so refreshing and in the winter months, I’ve been known to warm it up, which is surprisingly delicious. Either way, an 8-ounce serving of watermelon juice provides me fluids, vitamins and minerals that my body needs like vitamin C (19.4mg), vitamin A (67.2mcg), and B6 (108mcg), potassium (269mg), and lycopene (10.9mg).

Watermelon is a Smart Alternative to Soda

If had to name one vice, it would be drinking soda. But swapping with watermelon juice satisfies my craving in a naturally sweet way and helps me avoid the refined sugar, caffeine and artificial stuff.  At 72 calories per 8-ounce serving, watermelon juice is a great alternative to sodas – plus you can even add sparkling water to make it a bigger, bubblier treat.

How to Make Watermelon Juice

Watermelon juice is really something you should make at home if you want to ensure the best beverage every time plus save a ton of money. I’ve seen bottled fresh watermelon juice in some better stores, but you really have to scrutinize the label to make sure you’re getting 100% juice and not flavorings and sugar fillers. Also, those elusive cold-pressed bottles of watermelon juice out there are expensive – anywhere from $3 to $5 or more for a “single” serving bottle.  Heck for $5 or a little more here in Texas, I can get the whole watermelon and make much, much more juice (plus have leftovers enjoy a wedge or two on the side). 

Also, here’s an easy watermelon juice tutorial from Watermelon.org You can see it’s as easy as cutting, blending and straining (if you desire).

Straining watermelon juice is not necessary, just stir up pulp before serving.

You can also avoid food waste by making watermelon juice with the remaining flesh of a cut watermelon that is over-ripe or is about to reach expiration in the fridge. Watermelon.org says that a large watermelon can last up to 7 days chilled between 9°F and 36°F.  Also, I have another watermelon juice collecting hack. After I cut up a big watermelon to store in the fridge, I pour off the seeped juice sitting in the bottom of the container every night and morning – it’s amazing how much juice you collect, even when you end up eating all the watermelon! I also feel like it helps keep the texture of the cut watermelon at its best.

How Long Does Watermelon Juice Stay Fresh? Watermelon juice, because it is fresh and unpasteurized, should be consumed in 24 to 72 hours after juicing and kept chilled between 9°F-36°F In addition, the USDA recommends not leaving unpasteurized juice sitting out for more than 2 hours to prevent bacteria growth. At this time, watermelon juice can be frozen for longer term storage

How to Freeze Watermelon Juice Freeze watermelon juice within 24-72 hours of making it and having storing it properly in the fridge. You can freeze watermelon juice for up to 6 to 12 months in a freezer set to 0°F.  Freeze watermelon juice in glass canning jars, air-tight freezer containers (tubs or heavy baggies), or even ice cube trays (later pop out and store in a freezer bag).  Make sure that your container has enough headroom at the top, about 1 or 2 inches for a jar, to allow for expansion during the freezing process.  When ready to thaw, please set in the refrigerator overnight rather than leaving on the counter

Other Food Safety Tips for Cutting Watermelon & Juicing

Only use watermelon that are free from signs of damage. Bruises, fissures and mushy spots could indicate contamination. Wash hands thoroughly with soap and water before cutting watermelons. Before cutting watermelon for juicing (or just eating), wash the outer surface thoroughly with cool tap water to remove surface dirt. Use a clean knife. Chill cut watermelon within 4 hours of cutting and store between 9°F-36°F for no more than 7 days.

Single-Ingredient Watermelon Juice “Mix-Ins”

Looking for a simple way to switch it up! Have fun with these easy flavor ideas to boost your watermelon juice.

Watermelon Juice Pro-Tips for School-Age Parents:

  • Pour watermelon juice into ice-pop molds for a naturally sweet dessert.
  • Add a frozen bottle of watermelon juice to a child’s lunchbox as a drink that will thaw out by lunch and also keep the lunchbox cool.
  • Add sparkling water to watermelon juice as a faux-soda for children who are starting to beg for bubbly drinks.
watermelon juice is a hydrating, sweet, natural beverage that is easy and economical to make at home.
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Simple Watermelon Juice (1 ingredient)
Prep Time
10 mins
Total Time
10 mins
 

Enjoy a refreshing, hydrating, nutrient-packed beverage by making watermelon juice. Making your own watermelon juice is much more economical the purchasing fresh in the store (if you can even find it). So great for post workout refueling (or to make cocktails and mocktails)!

Course: Beverage, beverages, Fruit
Keyword: fruit, immersion blender, juice, juicing, watermelon
Ingredients
  • 1 watermelon (or part of one watermelon) cut into 1" chunks
OPTIONAL INGREDIENTS
MIX-INS: Add to 8-ounces watermelon juice:
  • tbsp. Lemon or Lime Juice
  • 3 drops Vanilla Extract
  • 1/4 tsp. ground Cinnamon
  • 1/2 tsp. grated Ginger
  • 1/2 tsp. Sriracha Sauce
  • 2 tbsp. Collagen Powder
  • Pinch Himalayan Sea Salt
  • 1- oz. Tequila Vodka or Rum
MIXERS – Choose one, mix 50/50 with juice:
  • Sparkling Mineral Water
  • Vegetable Blend Juice
  • Prosecco Wine
  • Hot or Iced Tea
Instructions

  1.  Wash outside of watermelon. Slice and cut into1” chunks.    .

  2.  Place in blender pitcher, and pulse for about 15to 30 seconds until liquified.

  3. Pour through strainer to remove pulp. Discard pulp to compost or save for another use.

  4. If preferred, you can leave pulp in juice for a thicker effect. Remember to stir back in before serving.

  5. Store in fridge for 24to 72 hours or freeze inair-tight containers for up to 12 months.

  6. Amazing to drink "as-is" but add optional mix-ins or mixers, as desired, to satisfy any given mood.

Recipe Notes

Giant Peanut Butter Protein Cookie for One

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

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

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

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

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

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

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

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

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

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

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