Category Archives: Single Serve Recipes

Olympic Chocolate Muffin Makeover – More Protein, Less Sugar

Posted on by
1

The 2024 Paris Summer Olympics were memorable for many reasons—stunning performances, world records, and of course, the food that fueled the athletes. Among the buzz in the Olympic Village was a particular treat that athletes couldn’t get enough of: the chocolate muffins. These fudgy, ooey-gooey delights quickly became a hot commodity, with athletes scooping them up for breakfast, snacks, and even post-workout recovery.

But these weren’t just any muffins; they were more like decadent, personal-sized cakes, rich in flavor but also rich in less desirable nutrients. The original recipe, while delicious, wasn’t exactly the healthiest option with its higher fat and sugar content. That’s why I took on the challenge to give these muffins a makeover—because champions deserve a treat that’s not only indulgent but also supports their health goals.

This revamped version of the viral chocolate muffins is gluten-free, has less fat, less sugar, and a significant boost of protein, making them an ideal snack for anyone leading an active lifestyle. These muffins are literally food for champions, whether you’re competing at an elite level or just trying to stay fit and healthy.

With my single-serve version of the viral Olympic muffin is made quickly in a mug, you won’t have to sacrifice flavor for nutrition. This chocolate mug protein muffin retains the glorious, rich goodness that made them a hit among the world’s top athletes, but with a cleaner ingredient list that aligns with your fitness goals. Enjoy this gluten-free chocolate mug muffin as a guilt-free as part of your balanced diet, knowing you’re fueling your body like a true champion.

VIRAL OLYMPIC CHOCOLATE MUFFIN MAKEOVER DETAILS & TIPS:

Macros: 234 cal, 14g net car (24g total carb), 10g fat, 20g protein – please not that nutrition details will change based on specific brands of ingredients used or substitutions made.

Mug: Please use a microwave-safe, 16-ounce mug or similar-sized bowl. Love this vintage-style, embossed glass mug that I used in the photo – it even has a bamboo lid and cute serving spoon.

Flour: I really love Peanut Flour Blend as an alternative flour for baking – it gives recipes a light texture when making gluten-free recipes. It also offers 10g protein per serving and has significantly less fat than almond flour. If you want to make a substitution, I’d suggest oat flour in a 1:1 swap.

Chocolaty Center: Look for a no-added-sugar chocolate hazelnut spread, there are several brands out there I love, like ChocZero and the Choco Hazel from Good Good . Depending on your tastes, you can use a dark, milk or white chocolate center. And, if you’d rather add some fruity goodness, substitute no-added-sugar fruit preserves.

Note: This post contains affiliate links. I earn a small commission on purchase, proceeds help offset operating costs for The Fit Fork. Thank you!

Olympic Village Chocolate Muffin, but made better! 💪 These chocolate muffins went so viral, but – in reality they were more like a sugar-bomb cake. This version is made over to be gluten-free, have more protein (20g), less fat, less sugar—made for champions. 🏅 Sized for one – you don’t even have to share!
Print
Makeover Olympic Village Chocolate Protein Muffin
Prep Time
5 mins
Cook Time
2 mins
Total Time
7 mins
 
Makeover Olympic Village Chocolate Muffin, but better! 💪 These muffins went so viral, but – in reality they were more like a sugar-bomb cake. I worked the recipe over to have more protein, less fat, less sugar—made for champions. 🏅 Sized for one – you don’t even have to share!
Course: Breakfast, Dessert, Snack, workout
Keyword: chocolate, cooking for one, high protein, muffin, mug cake, mug meal
Servings: 1 serving
Calories: 234 kcal
Ingredients
  • 3 tbsp peanut baking blend flour or can sub oat flour*
  • 2 tbsp chocolate whey protein powder
  • 1 tbsp unsweetened cocoa powder
  • 1 tbsp sugar-free sweeter with 1:1 measure ratio or can swap another granualted sweetener or sugar*
  • ¼ tsp baking powder
  • 1/4 cup unsweetened almond milk
  • 2 Tbsp zero-fat Greek yogurt
  • 3 tbsp sugar free mini chocolate chips
  • 2 tsp sugar-free chocolate hazel nut spread
  • optional: sea salt flakes
Instructions
  1. In 16-oz microwave-safe mug, stir together peanut flour blend, whey protein, cocoa powder, stevia, and baking soda.
  2. Next, stir in almond milk and Greek yogurt, mixing just until a thick batter is formed. Stir in chocolate chips.
  3. Microwave on HIGH for 90 seconds (or until center mostly set). Microwave in 10-second increments if it doesn’t look set yet.
  4. Remove from microwave and mug muffin will sink down a bit, creating a small well in the center.
  5. Add the chocolate hazelnut spread to center indention. Sprinkle with a tiny bit of salt on top.
Recipe Notes

*ingredient swaps will change macros

 

Heavenly Half-Size Raspberry Chocolate Tart

Posted on by
5

Treat yourself to a slice of this small-batch Raspberry Almond Dark Chocolate Tart, a luxuriously rich and creamy dessert (without added sugar) that is perfectly portioned to serve four.

A rich and delicious chocolate tart bejeweled with raspberries and almonds, and perfectly portioned to serve two to four guests. No added sugar and can be gluten-free depending on what type of cookie used for the crumb crust.

I’m typically not entertaining a crowd – so this half-sized chocolate tart is ideal for small gatherings, intimate dinner dates, or just because you know (like me) you’d eat all the leftovers without thinking!

This dark chocolate tart with raspberries is surprisingly simple to make, and only uses a handful of ingredients, six to be exact – butter, sugar-free cookies, heavy cream, sugar-free chocolate chips, raspberries and a sprinkle of almonds.

A rich and delicious chocolate tart bejeweled with raspberries and almonds, and perfectly portioned to serve two to four guests. No added sugar and can be gluten-free depending on what type of cookie used for the crumb crust.

TIPS FOR MAKING CHOCOLATE ALMOND RASPBERRY TART

Sugar-free Ingredients: While I used sugar-free products, like sugar-free chocolate chips) it’s not imperative. You can substitute the full-sugar siblings – however, it will alter the nutritional details. The cookies are crushed, and while I used a chocolate sandwich cookie, you may use other sugar-free types like sugar-free vanilla wafers, chocolate chip cookies, or graham crackers.

Dairy Ingredients: Do NOT substitute the butter with margarine or heavy cream with half-and-half or milk. The filling is a classic chocolate ganache, and these full-fat dairy items are essential for a successful outcome. If you need a dairy-free recipes, try my full-size, Paleo Chocolate Raspberry Tart

Tart Pan / Dish: A little 5.5” pie dish works perfectly, or a smaller quiche pan, tart pan, or lower profile ramekin with a 5.5 to 6” diameter.

Microwave: I don’t have the patience to melt chocolate and cream on the stove top using a double boiler method. So, instead I melt by heating up the cream in microwave (to just under boiling) and then adding my FINELY chopped chocolate at room temperature (or mini chocolate chips work well). Then I stir until everything melted together, smooth, and glossy! Those little pieces of chocolate melt fast, but if needed, you still have chocolate lumps – microwave for 5-10 seconds and stir again.

Paleo Chocolate Raspberry Tart slic

 As mentioned, if you need a dairy free raspberry tart, my  Paleo Chocolate Raspberry Tart (above) is for you – it gets rave reviews. It is full-sized, but leftovers will store covered in the fridge for up to 5 days.

5 from 5 votes
A rich and delicious chocolate tart bejeweled with raspberries and almonds, and perfectly portioned to serve two to four guests. No added sugar and can be gluten-free depending on what type of cookie used for the crumb crust.
Print
HALF-SIZE CHOCOLATE ALMOND RASPBERRY TART
Prep Time
10 mins
Cook Time
10 mins
chilling
10 mins
Total Time
30 mins
 
This rich and delicious chocolate tart is bejeweled with raspberries and almonds, and perfectly portioned to serve two to four guests. No added sugar and can be gluten-free depending on what type of cookie used for the crumb crust.
Course: Dessert
Keyword: chocolate, raspberry, tart
Servings: 4
Ingredients
  • 1 tbsp butter melted
  • 8 sugar-free “oreo” type cookies crushed (or 2/3 cup crumbs of another crunchy cookie)
  • 4 oz. heavy cream (aka whipping cream) 1/2 cup
  • 4 oz. sugar-free dark chocolate finely chopped (or sugar free chocolate chips)
  • 15 Fresh raspberries
  • 1 tbsp slivered almonds toasted
Instructions
  1. Preheat oven (or toaster oven) to 350F.
  2. Add melted butter and cookie crumbs to tart pan. Stir together until combined. Press down with fingers to compact crumb mixture into pan, pushing it up the sides at least 1/2″-inch.
  3. Bake crust for 8 minutes. Remove and let cool completely.
  4. To make filling, add cream to microwave-save bowl or glass measuring cup. Heat on high for about 45 seconds until hot, but not boiling. Remove and add finely chopped chocolate (or mini chocolate chips). Stir until chocolate melts into the cream and mixture is glossy and smooth. If needed, can stick back in microwave for 5-10 seconds if come pieces haven’t melted.
  5. Pour this mixture into the cooled crust, using a spatula to scrape out every last bit of that goodness.
  6. Transfer to fridge for about 10 minutes to allow the ganache to set up. Then add raspberries and almonds on top, let chill another 10 minutes or until ready to serve.
  7. Cut in wedges, serves 2 to 4 depending on appetite. Store any leftovers, covered and in the fridge for up to 5 days.
Recipe Notes

Heavenly Cinnamon Honey Roasted Peanuts for One

Posted on by
6

Nuts, nuts, get your hot peanuts here! Heavenly Cinnamon Honey Roasted Peanuts is a quick and easy snack recipe from my Cooking for One for Dummies cookbook that will satiate and satisfy those salty-sweet cravings.

This honey-roasted peanut recipe is so much better than store-bought varieties, so fresh and warm and addictive – nothing like the smell of hot nuts in the air-fryer or oven. plus ready in under 10 minutes to snack on whenever the craving hits!  I like the fact that the recipe is a single serve portion, so I don’t mindless snack on more than I intended.

Cinnamon Honey-Roasted Peanuts for One are a quick and easy snack, so much better than store-bought.

Just a few simple ingredients, like melted butter and honey, are mixed up with raw Spanish peanuts. (Note: use raw peanuts for the best result). Spanish peanuts (aka: redskin peanuts) are a great source of protein and fiber, plus they also have resveratrol, a plant compound shown to regulate blood sugar.

After coating the peanuts in the honey butter mixture, just roast ‘em up in an oven or air fryer (I really love my oven-style air fryer) Then, while still warm, they are tossed with a mixture of sugar, cinnamon and salt. My original recipe calls for sugar, today I made them with a granulated sugar substitute (in a 1:1 measure equivalency) and they turned out great. The purpose of the sugar-cinnamon-salt coating is to add a bit more flavor, add texture and keep them from being too sticky.

The portion size is pretty generous on this honey-roasted peanuts for one (1/2 cup), so if you have leftovers, they will stay fresh for a few days in an air-tight container or baggie. On the flip side, if you want a bigger batch, this is an easy, no-fail recipe to multiply up – no need to change any cooking time, just make sure peanuts are spread out in a single layer.

5 from 5 votes
Treat yourself to a single-serve batch of honey-roasted peanuts dusted in cinnamon -- all for you, you don't have to share (although, it's a generous portion, if you'd like too). This all-American snack satisfies those salty-sweet cravings, offers protein and fiber and tastes so much better than store-bought -- made in only 10 minutes!
Print
Heavenly Cinnamon Honey Roasted Peanuts
Prep Time
2 mins
Cook Time
8 mins
Total Time
10 mins
 

Treat yourself to a single-serve batch of honey-roasted peanuts dusted in cinnamon — all for you, you don't have to share (although, it's a generous portion, if you'd like too). This all-American snack satisfies those salty-sweet cravings, offers protein and fiber and tastes so much better than store-bought — made in only 10 minutes!

Course: Snack
Cuisine: American
Keyword: air fryer, honey, peanuts, walnuts
Servings: 1 serving
Calories: 395 kcal
Ingredients
  • 1 tsp butter melted
  • 1 tsp honey
  • ½ cup raw Spanish peanuts also called redskin
  • 2 tsp sugar or granulated sugar substitute 1:1 measure equivalency
  • ¼ tsp ground cinnamon
  • ¼ tsp salt
Instructions
  1. Preheat air-fryer or oven to 325F.
  2. Stir honey into melted butter. Pour peanuts; stir until evenly coated and then spread out on small rimmed baking sheet lined with foil, parchment or a silicone baking sheet (to make clean up easier).
  3. Air fry for 5-6 minutes or bake for 8-10 minutes, stirring up halfway through. Watch closely near the end, as sugared nuts will start burning fast once they reach the “tipping point.”
  4. Remove from heat. In small bowl, stir together sugar (or sugar substitute, cinnamon and salt); sprinkle over peanuts while still warm; toss to coat. Let cool a couple minutes before eating.
Recipe Notes

Boston Cream Protein Cheesecake (for Two)

Posted on by
6

I love Boston Cream Pie, it’s truly an American classic when it comes to desserts – and I transformed this beloved layered cake into a luscious, lower-carb (and high protein) treat that is also gluten-free and has no added sugar.

Boston Cream Pie, an all-American, classic dessert in layers, has been updated with a “cheesecake” twist to offer lots of protein while being gluten-free and with no added sugar. An easy dessert and no baking required!

One serving (an entire mini cheesecake) has 283 calories and 23.3 grams protein! The recipe makes two protein cheesecakes – one for you and your sweetie (or to save for later)! All that protein creamy, smooth filling comes from cottage cheese blended with Birthday Cake Protein Powder (I use the grass-fed ElitePro whey from Top Trainer).

These individual-sized cheesecakes are so easy to make – no bake! The only “cooking” required is melting chocolate chips in the microwave.

Check out this 25-second tutorial!

BOSTON CREAM PIE PROTEIN CHEESECAKE TIPS

Protein Powder: A whey protein powder like Elite Pro works great, you can swap the Birthday Cake flavor protein for another protein flavor if you are feeling creative and adventurous.

Cottage Cheese: Blending it smooth is the key to this decadent-seeming, high-protein cheesecake recipe. Blending cottage cheese is a total game-changer if you don’t like the curd texture of cottage cheese.  Also, when scooping the cottage cheese out of the tub, don’t drain it! Include a little bit of the “juices” to help with blending – actually that cottage cheese liquid is the whey protein what has separated out! It’s a good thing!

Blending: It’s best to use a small blender for this smaller, 2-serving recipe. You’ll also have to stop frequently to scrape down the sides an stir up the mixture with a spatula – it’s pretty thick, so be patient. If needed, you can add a teaspoon or two of water to help get the blending ramped up, but do not over use water – you’ll have a runny cheesecake.

Crust: The crust is kept gluten-free and low carb by using almond meal (I prefer “meal” to “almond flour” – it’s courser and a better texture for this gluten-free crust. Also mixed in are a bit of granulated stevia or monk fruit, and a bit of coconut oil. Press it all down into a 5-6 oz. ramekin or glass custard dish.

Chocolate Chips: The hard chocolate layer on top is really what puts this high-protein dessert over the top. I use Sugar-free dark chocolate chips , but you can do milk chocolate also – and traditionally sweetened chocolate chips are a perfectly fine substitution if that works with you. The key to getting the glossy, smooth shine is to heat chips in a small, dry bowl for about 45 seconds – remove from microwave and immediately start stirring and incorporating just a little bit of coconut oil. Don’t worry, if the coconut oil is still in solid state, it will also quickly melt along with the chocolate.

Finishing Up & Storage: The cheesecakes can be made ahead – and in fact, they should set up in the fridge for 10 minutes to allow the chocolate to harden. They may be kept in the fridge, covered, for 3 to 4 days!

Boston Cream Pie, an all-American, classic dessert in layers, has been updated with a “cheesecake” twist to offer lots of protein while being gluten-free and with no added sugar. An easy dessert and no baking required!
Pin this for later!

Note: This post contains affiliate links. I earn a small commission on sales that help offset operating costs for The Fit Fork. Thank you for your support!

5 from 5 votes
Print
Boston Cream Pie Protein Cheesecake – Gluten Free & No Added Sugar
Prep Time
10 mins
 

Boston Cream Pie, an all-American, classic dessert in layers,has been updated with a “cheesecake” twist to offer lots of protein while beinggluten-free and with no added sugar. An easy dessert and no baking required!   

Course: Dessert, Snack, workout
Keyword: cheesecake, chocolate, protein powder
Servings: 2 SERVINGS
Calories: 283 kcal
Ingredients
  • 2 tbsp almond meal
  • 2 tsp stevia or monk baking blend
  • 3 tsp coconut oil divided
  • 2/3 cup 2% cottage cheese
  • 1 SCOOP ElitePro Birthday Cake Whey Protein about 1/3 cup (OR OTHER WHEY PROTEIN)
  • 1-2 tsp water if needed
  • 1 oz. sugar-free chocolate chips about 3 tbsp
Instructions
  1. Divide almond meal and stevia equally among two 4 to 6-ounce ramekins or glass custard dishes. Add 1 tsp melted coconut oil to each and stir until combined. Press down lightly with fingertips to make a crust in the bottom of the ramekin, set aside.
  2. In small-sized blender, add undrained cottage cheese and whey protein powder. Pluse blender to combine, stopping frequently to scrape sides and stir up contents. Mixture will be thick, so you will need to repeat this process until smooth – if needed, sparingly add 1 to 2 tsp water to help blending. Be careful to not add to much water or you’ll end up with runny cheesecake.
  3. After blended smooth, spoon protein mixture over crusts and level out smooth with back of spoon.
  4. In small, microwave-safe bowl, heat chocolate chips on hip for about 45 seconds. Remove and quickly stir with remaining 1 tsp coconut oil until glossy and smooth. If lumps persist, return to microwave for another 10 seconds and then restir.
  5. While still hot, pour chocolate over the tops of cheesecake mixture. Spread smooth and all around edges with the back of spoon or a small spatula.
  6. Stick in the fridge or freezer for 5-10 minutes before serving so the the chocolate firms back up (like magic shell!). Leftovers may be kept covered in fridge for 3 to 4 days.
Recipe Notes

Per serving (1 mini cheesecake) — 283 calories, 17g carb, 17g fat, 23.3g protein

Small Batch Hummus to Serve One or Two

Posted on by
14

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.
Pin this for later!

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
Print
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)