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High-Protein Peanut Butter Chia Seed Banana Bread (Gluten Free)

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If you’re looking for a high-protein banana bread that’s both delicious and nutritious, this gluten-free banana bread recipe is just what you need. Each slice packs 14 grams of protein, making it a satisfying and energizing choice for breakfast or a snack. Plus, with only 11g net carbs and 6g fat, it’s a low-carb banana bread option that fits into a balanced lifestyle.

Why You’ll Love This Healthy Peanut Butter Banana Bread

  • Protein-Packed & Satisfying: Each serving is loaded with protein and fiber (6g, or 23% of your daily value), keeping you full longer.
  • Naturally Sweetened: Ripe bananas provide natural sweetness, so there’s no need for excess sugar. Those bananas that have turned mostly brown work great for this quick bread recipe!
  • Moist & Flavorful: Thanks to cottage cheese this banana bread with protein stays tender and delicious.
  • Gluten-Free & Versatile: Made with peanut flour banana bread enthusiasts will love, or substitute finely ground almond flour.
  • Perfect for Meal Prep: Make ahead and store slices in the fridge or freezer for a meal prep breakfast idea that’s quick and convenient.

Ingredient Highlights & Tips

Use Ripe Bananas for Natural Sweetness: For the best flavor and texture, use overripe bananas—they add natural sweetness while keeping the bread moist. I like to peel, break into chunks, and freeze my bananas, so they’re always ready to thaw and use in recipes like this.

Peanut Flour & Peanut Butter Powder – A Power Duo: This recipe uses peanut flour that banana bread lovers will appreciate because it keeps the loaf gluten-free and fiber-rich while boosting protein. Since peanut flour doesn’t have a strong nutty flavor, I also add peanut butter powder to enhance that classic peanut taste without extra fat and calories. If you prefer, finely ground almond flour can be substituted instead of the peanut flour, but avoid coarse almond meal.

Cottage Cheese – Adds Protein & Moisture: Cottage cheese makes this healthy peanut butter banana bread extra tender while adding protein. I recommend using 2% or full-fat cottage cheese for the best results—fat-free versions tend to make baked goods dry.

Chia Seeds – Tiny but Nutrient-Dense: Adding chia seeds enhances the texture while providing healthy fats, protein, and fiber.  

Liquid Stevia or Monk Fruit Drops – A Hint of Sweetness: A small amount of liquid stevia or liquid monk fruit keeps this low-carb banana bread naturally sweet without added sugar. However, if your bananas are extra ripe, you can skip this and still enjoy a subtly sweet flavor.

Pro Tips for the Best Peanut Butter Chia Seed Protein Banana Bread

✔ Use a 9”x5”-ish standard loaf pan for even baking. You *could* do muffins or mini-loaves, however I have not tested exactly for time – you will need to reduce baking time (use a toothpick pull to check for doneness).
✔ Customize it! Stir in ½ to ⅔ cup of mix-ins like mini chocolate chips, chopped nuts, or shredded coconut.
✔ Store leftovers properly: Keep in an airtight container in the fridge for up to 5 days or freeze individual slices for a quick grab-and-go breakfast or snack.

This healthy peanut butter banana bread is the perfect meal prep breakfast idea—whether you’re fueling up post-workout or simply craving a wholesome treat. Enjoy a slice with coffee, as a mid-day snack, or anytime you need a protein boost!

If you like this banana bread recipe, check out these other protein-packed versions:

Chocolate Cottage Cheese Protein Banana Bread – A Better-for-You Treat!
Cottage Cheese Protein Banana Bread – 19g Protein per slice!
This high-protein peanut butter chia seed banana bread is a gluten-free, nutrient-packed treat with 14g protein per slice. Made with peanut flour, chia seeds, and cottage cheese, it’s naturally sweetened with ripe bananas and perfect for meal prep. Moist, flavorful, and easy to customize with mix-ins like chocolate chips or nuts—ideal for a quick breakfast or healthy snack!
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Peanut Butter Chia Seed Protein Banana Bread (Gluten Free)
Prep Time
5 mins
Cook Time
40 mins
Total Time
45 mins
 

This high-protein peanut butter chia seed banana bread is a gluten-free, nutrient-packed treat with 14g protein per slice. Made with peanut flour, chia seeds, and cottage cheese, it’s naturally sweetened with ripe bananas and perfect for meal prep. Moist, flavorful, and easy to customize with mix-ins like chocolate chips or nuts—ideal for a quick breakfast or healthy snack!

Course: Breakfast
Keyword: banana, banana bread, cottage cheese, high protein
Servings: 8 servigs
Calories: 167 kcal
Ingredients
  • 2 large eggs
  • 1 cup 2% cottage cheese
  • 1 Tbsp olive oil
  • 1/4 cup milk of choice
  • 8 oz peeled ripe banana s, mashed
  • 1/8 tsp liquid stevia or monk fruit or a little more to taste
  • 1/2 cup peanut butter powder
  • 1 cup peanut flour or fine ground almond flour
  • 1/2 tsp salt
  • 1 tsp baking soda
  • 2 Tbsp. chia seeds
Instructions

  1. Use blender to blend eggs, cottage cheese, oil, milk, and bananas until smooth.

  2. Pour in bowl, stir in all remaining ingredients.

  3. Spray standard loaf pan with cooking spray, add batter.

  4. Bake at 350 for approximately 40 minutes or until toothpick inserted into center pulls out clean.

  5. Cool in pan 5 min. Store leftovers in fridge in air-tight container for up to 5 days or in freezer for up to 6 months.

Recipe Notes

This post contains affiliate links. I earn a small commission on purchased made through the links. These proceeds help me offset the operating expenses for The Fit Fork.

Black-eyed Pea Texas Caviar

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There’s something special about traditions that carry both delicious flavors and a dash of good fortune into the New Year. For my family, one dish that checks all those boxes is Texas Caviar. This bold and beautiful mix of black-eyed peas, roasted corn, tomatoes, avocado, red onion, and cilantro tossed in a zippy lime vinaigrette has been a staple on our New Year’s Day table for as long as I can remember. It’s said that black-eyed peas bring prosperity, but honestly, with a dish this good, we’re already starting the year rich—in flavor!

A Dish for Every Occasion

While Texas Caviar holds a special spot in our New Year’s traditions, it’s too good to reserve for just one day. Its versatility makes it a favorite all year long. Serve it as a vibrant side dish at barbecues and potlucks, or spoon it over a bed of greens for an easy, satisfying salad. And if you’re hosting game day or a casual gathering, pair it with tortilla chips for a dip that disappears faster than you can say, “Pass the salsa.”

Fresh, Healthy, and Oh-So-Texan

What makes Texas Caviar stand out is its balance of bold flavors and wholesome ingredients. The black-eyed peas provide fiber and protein, while roasted corn and tomatoes bring sweetness. Creamy avocado adds a luxurious texture, and red onion and cilantro deliver that signature Tex-Mex kick. The tangy lime vinaigrette ties everything together, creating a dish that’s as nourishing as it is delicious.

Make it Your Own

One of the best things about Texas Caviar is how adaptable it is. Want some heat? Add diced jalapeños or a sprinkle of chili powder. Craving more crunch? Toss in diced bell peppers. And if you’re looking to up the protein, grilled shrimp or shredded chicken make excellent additions.

Ring in the New Year with Flavor

Whether you’re carrying on the tradition of black-eyed peas for luck or just looking for a vibrant, crowd-pleasing dish, Texas Caviar delivers. It’s fresh, flavorful, and a little zesty—everything you want when you’re starting a new chapter.

Black-eyed Pea Texas Caviar brings together bold flavors, wholesome ingredients, and a sprinkle of good fortune. This vibrant mix of black-eyed peas, roasted corn, juicy tomatoes, creamy avocado, crisp red onion, and fresh cilantro, all tossed in a zippy lime vinaigrette, has been a New Year’s Day tradition for as long as I can remember—those lucky black-eyed peas are said to bring prosperity, but the rich flavors alone make us feel like we’re starting the year off right. Beyond the holiday, Texas Caviar shines year-round as a versatile side for cookouts, a topping for salads, or a crowd-pleasing dip for game-day gatherings. Fresh, zesty, and undeniably Texan, it’s a dish that’s as nourishing as it is delicious and one you’ll want to make on repeat.

Here’s to a bright and prosperous New Year, full of health, happiness, and plenty of Texas Caviar! If you like this recipe, I have another similar version from my early blog days – this version has bell peppers, jalapeno peppers and chipotle chili powder (it’s a little spicier)!

Black-eyed Pea Texas Caviar brings together bold flavors, wholesome ingredients, and a sprinkle of good fortune. This vibrant mix of black-eyed peas, roasted corn, juicy tomatoes, creamy avocado, crisp red onion, and fresh cilantro, all tossed in a zippy lime vinaigrette, has been a New Year’s Day tradition for as long as I can remember—those lucky black-eyed peas are said to bring prosperity, but the rich flavors alone make us feel like we’re starting the year off right. Beyond the holiday, Texas Caviar shines year-round as a versatile side for cookouts, a topping for salads, or a crowd-pleasing dip for game-day gatherings. Fresh, zesty, and undeniably Texan, it’s a dish that’s as nourishing as it is delicious and one you’ll want to make on repeat.
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Black-eyed Pea Texas Caviar
Prep Time
15 mins
Total Time
15 mins
 
Black-eyed Pea Texas Caviar brings together bold flavors, wholesome ingredients, and a sprinkle of good fortune. This vibrant mix of black-eyed peas, roasted corn, juicy tomatoes, creamy avocado, crisp red onion, and fresh cilantro, all tossed in a zippy lime vinaigrette, has been a New Year’s Day tradition for as long as I can remember
Course: Appetizer, entree salad, Salad, Side Dish
Cuisine: Southern, Southwestern, texan
Keyword: black eyed peas, corn, new year, no cook, pot luck, vegetarian
Servings: 6 servings
Calories: 154 kcal
Ingredients
  • 1 15- oz can black-eyed peas drained and rinsed
  • 4- oz avocado chopped
  • 2/3 cup chopped cherry or grape tomatoes
  • 2/3 cups corn frozen and thawed, canned and drained, or fresh and roasted*
  • 2-3 Tablespoons chopped scallions greens and whiles
  • ¼ cup finely chopped red onion
  • 2 Tablespoons chopped cilantro
  • Dressing:
  • 1 Tablespoon olive oil
  • 1 Tablespoon fresh lime juice
  • 2 tsp apple cider vinegar
  • ½ teaspoon garlic powder
  • ½ teaspoon paprika
  • ½ teaspoon cumin
  • ¼ teaspoon salt
  • 1 tablespoon honey
Instructions
  1. Add salad ingredients to a bowl. In small jar, shake together the dressing ingredients until combined. Pour dressing over salad, stir gently to coat evenly. Store in fridge until ready to serve. Leftovers keep for up to 3-4 days.
Recipe Notes

Southwest Cottage Cheese Egg Salad: Protein-Packed!

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When life gets hectic and you’re wondering what to eat for lunch, it’s tempting to reach (or drive-thru) for something quick and not-so-healthy. But instead try my Southwest Cottage Cheese Egg Salad, a delicious, nutritious option that’s just as fast. This busy-day lunch idea is simple, economical, low-carb, and packed with protein to keep you fueled up to going. Macros: 270 cal, 15g fat, 5g net carb, 23g protein

 The simple, wholesome ingredients include chopped eggs mixed with pico de gallo, cottage cheese, fresh lime juice (try this lime squeezer), and avocado. This combination makes for a satisfying, flavorful meal that you can enjoy in so many ways! Pile it into a low-carb wrap for a convenient handheld lunch or spread it on a slice of whole-grain bread. But, it’s not just for sandwich and wrap fillings — try tossing it over a fresh salad, stuffing it into a scooped-out tomato or cucumber, or even serving it as an appetizer with crackers.

One of the best parts of this egg salad variation is the use of low-fat cottage cheese instead of mayonnaise. Blending the cottage cheese until smooth gives you a creamy texture without the extra fat, while boosting the protein content. This swap makes the dish not only lighter but also more satisfying, perfect for those looking to stay full throughout the day.

This southwest egg salad is a true lifesaver when you’re on the go or need a quick meal idea. You may have tried other eggs salad recipes that have been mediocre – but this one is a winner! Give it a try, you’ll be amazed at how simple and flavorful healthy eating can be! In the video, I’m eating in one of my favorite ways – a low-carb tortilla wrap! BTW, love to store my boiled eggs in a cute ceramic egg holder so I don’t get them confused in the fridge with raw eggs!

Spice up lunch with these flavorful Southwest Cottage Cheese Egg Salad. Thanks to cottage cheese, it offers more protein with less fat than a traditional recipe. With a zesty lime kick and great nutrition, this quick meal - use in a tortilla wrap, fix up a sandwich, pile on a salad, or stuff into a scooped-out tomato or cucumber.
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Southwestern Cottage Cheese Egg Salad
Prep Time
5 mins
Cook Time
0 mins
Total Time
5 mins
 

Spice up lunch with these flavorful Southwest Cottage Cheese Egg Salad. Thanks to cottage cheese, it offers more protein with less fat than a traditional recipe. With a zesty lime kick and great nutrition, this quick meal – use in a tortilla wrap, fix up a sandwich, pile on a salad, or stuff into a scooped-out tomato or cucumber.

Course: entree salad, lunch
Cuisine: Southwestern
Keyword: avocado, cottage cheese, egg
Servings: 2 servings
Calories: 270 kcal
Ingredients
  • 4 large hard-boiled eggs peeled and roughly chopped
  • 4 ounces Pico de Gallo
  • 2/3 cup cottage cheese* *blended if you prefer a more creamy texture
  • ½ medium avocado chopped
  • 2 tsp lime juice
Instructions

  1. In medium bowl, mix together chopped eggs, cottage cheese, chopped avocado, pico de gallo and lime juice.

  2. Serve in wrap, sandwiched between bread, on a green salad or stuffed into a tomato — so many options!

Recipe Notes

Note: This post contains Amazon affiliate links.

Bourbon Orange Salmon – 15 Minute Meal

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Make flavor waves on a busy weeknight with this Bourbon Orange Salmon – ready in just 15 minutes.

It doesn’t have to be hard to be delicious, quick and flavorful. Wild-caught Sockeye Salmon Filets from my Butcher Box Delivery are quickly thawed in cool water (or overnight in the fridge). Keeping my freezer stocked with salmon and other quality proteins, such as grass-finished beef, from this subscription box delivery just makes life easy, healthy and flavorful. I always have the foundation for a fabulous meal – like this salmon with bourbon sauce – at the ready.  

The salmon is simple seasoned with salt and pepper and seared in a skillet to succulent perfection. After pan-searing, a quick bourbon sauce (the alcohol is cooked off) in the same skillet along with a mandarin orange and a few other mindful ingredients.

The key to a super citrus-y taste that pairs so well with bourbon, is to use a microplaner to remove the zest from your mandarin orange before peeling and chopping. This handheld citrus zester fits perfectly in your palm and makes the task easy.

I hope you enjoy the Orange Bourbon Salmon at learn more about Butcher Box subscription meat and seafood delivery HERE:

For a quick, easy, fish dinner or even for entertaining company, Bourbon Orange Salmon makes waves and earns waves with tons of flavor!
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Bourbon Orange Chicken
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
 

This 15 minute salmon recipe is prepared in a skilled and drizzled with a sweet bourbon orange glaze. Great for a quick weeknight meal or even company!

Servings: 2 servings
Calories: 254 kcal
Ingredients
  • 1 tsp olive oil
  • 2 4-oz. skinless salmon fillets
  • 1/4 tsp. black pepper
  • 1/4 tsp. salt
  • 1 mandarin orange zested, peeled and chopped
  • 1/4 cup bourbon
  • 2 tsp. honey
  • 1 tbsp. coconut sugar
  • 1 tbsp coconut aminos
  • 1 tbsp. butter
Instructions

  1. Heat large non-stick skillet over medium-high.

  2. Season salmon with salt and pepper and add to skilled with olive oil. Cook into golden on both sides, about 130F internal temp. Time will vary by thickness, but about 6-8 minutes typical.

  3. Remove salmon from skillet, an in same skilled over medium heat add bourbon, coconut sugar, coconut aminos and let simmer for a few minutes until alcohol cooked of and volume is reduced.

  4. Toss in chopped orange, zest and butter and cook another minute until heated.

  5. To serve, drizzle sauce over salmon. Garnish with fresh herbs if desired.
Recipe Notes

This post contains affiliate links.

I Used CBD Every Day to Improve Workout Recovery and Here’s What Happened

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If you’re reading this, you’ve probably had some level of curiosity about how CBD helps running and workout recovery. I personally grappled with “should I” or “shouldn’t I” take CBD for quite some time Of course, I had heard of CBD, people had been knocking on my metaphorical door for quite some time. Truthfully, it sounded like the latest, greatest alleged “cure all,” so, of course, I was skeptical and had my concerns.

I used a variety of CBD products, from CBD gummies, CBD balm, and CBD oil capsules to help improve my overall wellness and recovery as an athlete over 50 years old. I found that I was recovering better, sleeping better, experiencing less inflammation, was able to eliminate use of potentially harmful NAISDs pain relievers, and even have less pre-race anxiety.

Eventually, I decided to try CBD for myself after taking the time to look at the research, to understand more in depth what CBD could do for me (and what it wouldn’t do to me), and how this all would benefit my lifelong fitness journey as an athlete over 50.

I used a variety of CBD products, from CBD gummies, CBD balm, and CBD oil capsules to help improve my overall wellness and recovery as an athlete over 50 years old. I found that I was recovering better, sleeping better, experiencing less inflammation, was able to eliminate use of potentially harmful NAISDs pain relievers, and even have less pre-race anxiety.

But First, Is CBD Safe?

I was compelled to learn more about CBD for runners an athletes– was it safe to incorporate into my endurance routine and would there be unwanted outcomes?  I mean, although CBD is naturally occurring chemical plant compound with potential therapeutic effects, one of my main concerns was I going to feel weird, high or not in control of my body and thoughts – and would I fail a drug test?! I’m super conservative and mindful about what I put into my body, so I did my due diligence. I learned that CBD and THC (tetrahydrocannabinol), the well-known cannabinoid that provides psychoactive effects, have NOTHING to do with each other except that they hail from the same plant. So, NO feeling high with CBD – whether that’s a good or bad thing for you, ha-ha!   Plus, it is important that you use a high-quality, trusted brand, – I’m using Venga CBD made specifically for endurance athletes.

Pre-CBD Self-Assessment: Before starting my CBD regimen, I was experiencing some pretty common issues among athletes, especially us older ones. Things like muscle and joint soreness from trying to keep up with daily training plus a little arthritis pain here and there. Poor sleep, chalked up to slow workout recovery, the joys of menopause and busy mid-life responsibilities, and a brain that doesn’t want to fire down at night. A little pre-race and general life anxiety. Nothing too serious, and I hate to complain as someone who is healthy and fit and blessed in a million ways. But yet these body and mind stresses were nagging enough that it was making it harder and harder for me to stay in the game as a competitive athlete.

I used a variety of CBD products, from CBD gummies, CBD balm, and CBD oil capsules to help improve my overall wellness and recovery as an athlete over 50 years old. I found that I was recovering better, sleeping better, experiencing less inflammation, was able to eliminate use of potentially harmful NAISDs pain relievers, and even have less pre-race anxiety.

 My CBD Routine: I started using various products in the Venga CBD portfolio (see below). I chose this brand for many reasons, including their wealth of online resources explaining how CBD can help improve performance. When I say, “improve performance,” please understand that CBD is not a performance enhancer in the moment, but rather it benefits other areas of your life as an athlete such as recovery, pain management, sleep, anxiety, and more. Venga also is designed specifically for the athlete lifestyle and also uses a proprietary method in drastically improve (up to 5x more) the bioavailability of CBD in the body as compared to other brands.

  • Ultra Gels (boosted with curcumin): I take 1 or 2 of these cbd oil capsules based on my training load and perceived load. 
  • Aid Station Gummies: These are the best CBD gummies and are easy to take along during training or a race for an energy boost — and they taste great too.
  • Super Sleep (with Melatonin and CBN): Good sleep is where we recover and make gains and I use these, not every night, but on an as-needed basis.
  • Recovery Balm: This CBD balm for athletes smells great and helps my aching hands, fussy hips and sometimes knees. I apply it before and after workouts, as needed.
I used a variety of CBD products, from CBD gummies, CBD balm, and CBD oil capsules to help improve my overall wellness and recovery as an athlete over 50 years old. I found that I was recovering better, sleeping better, experiencing less inflammation, was able to eliminate use of potentially harmful NAISDs pain relievers, and even have less pre-race anxiety.

Post-CBD Self-Assessment:  After taking my CBD regime for 60 days, I was feeling pretty great. I needed to increase my running mileage training for an upcoming event, and I was able to do that easier on this CBD routine that I was able to in the last 5+ years.  

As I said earlier, when it comes to CBD for athletic performance, you CAN’T look at as a performance enhancer (per se) that you pop and it makes you run faster or lift heavier in the moment. It’s NOT that. But CBD can help you recover better and quicker, so you can train harder and longer – and that’s where the gains are! I’ve also noticed, that I’m sleeping a better without anxiety. Funny thing is that I’d consider myself an easy-going person, but at night is where my anxiety that has piled up through the day comes flooding out! Now my brain feels calmer and more relaxed until I drift off. 

I’m so happy that I started taking CBD in my 50s, not just because I’m still out there pursing my passions full speed ahead – but because it has helped me mostly eliminate use of NSAIDS (like Ibuprofen(Advil), Naproxen (Aleve), Aspirin) which studies have shown carry risk of cardiovascular issues, kidney damage, high blood pressure and even may slow muscle and tissue repair.

Final Thoughts: As an older endurance enthusiast, I would give the thumbs up to incorporating a CBD for athletes in your training. I encourage you to do your own research and make an educated decision. You will want to use a brand that is trust-worthy, effective in terms of bioavailability, and free of all TCH.  As mentioned, I use Venga CBD – and if you should so choose to try it out, feel free to use my discount code THEFITFORK-15 to save 15%

Save 15% at Venga CBD - code THEFITFORK-15
Save 15% at Vega CBD with code THEFITFORK-15

Disclaimer: These are my personal opinions and experiences. You should always consult with a healthcare professional before incorporating CBD or any other supplement into your regimen.