Pumpkin Cheesecake Chia Pudding with Pecan Praline Crumble (lower carb)

Pumpkin Cheesecake Chia Pudding with Praline Crumble will satisfy your fall flavor cravings and soothe a sweet tooth – in a healthier way!

Pumpkin Cheesecake Chia Pudding with Pecan Praline Crumble makes a quick, easy and nutritious breakfast, snack or healthy dessert.  Natural sweeteners used to keep the carbs low and cottage cheese to help boost the protein -- plus more than 1/2 daily requirement for fiber!  For more clean eating recipes, visit thefitfork.com

Sweetened with zero-carb stevia (or monk fruit) to keep the carbs down, this no-cook recipe features pumpkin, cottage cheese, and chia seeds, all nutritional powerhouse in their own right.

Pumpkin Cheesecake Chia Pudding with Pecan Praline Crumble makes a quick, easy and nutritious breakfast, snack or healthy dessert.  Natural sweeteners used to keep the carbs low and cottage cheese to help boost the protein -- plus more than 1/2 daily requirement for fiber!  For more clean eating recipes, visit thefitfork.com

First, just the fact that chia means “strength” in ancient Mayan culture, speaks for itself. A two-tablespoon serving of chia seeds has 11g fiber, 4g protein and 9g fats (5g of which are coveted Omega 3 fatty acids).  There are so many health benefits of chia seeds! These teeny-tiny seeds absorb up to 8x their weight in liquid and take on a gelatinous texture. The gel-like texture doesn’t appeal to some folks, but you’ll never notice it once it’s mixed in with the creamy (blended!) cottage cheese and pumpkin.

Chia Seeds excellent fiber source for low carb diet with 11g fiber and 2g net cabs per 3 tablespoons

Pumpkin adds even more fiber to the recipe, bringing the fiber count in each serving size of this pumpkin chia pudding recipe up to 14g! That’s a big head start on your total daily recommended amount – 25g dietary fiber for women, or 35g for men. These are these are generalizations, but basically, you should aim to have 14g of fiber from every 1000 calories you eat, regardless of gender.  Pumpkin is also packed with antioxidants, especially beta carotene which is responsible for the signature orange color. Our body’s convert beta carotene into vitamin A, which may help provide some protection against certain cancers and cardiovascular disease, among other benefits.

And blended cottage cheese, that’s my secret life hack to adding more creaminess and protein to recipes. Not a fan of the curds in cottage cheese, so that’s why I always come home from the store and blend my whole container up for use later in various dishes and recipes. There are many creative uses for cottage cheese like this pumpkin spice chia pudding, to stir into oats, smoothies, baked potatoes – and also as a ricotta cheese alternative in lasagna and other recipes of the sort.

Pecan Praline Topping

The pecan praline topping is very simple to make, it’s just chopped pecans that have been tossed around in a skillet with butter and the sugar alternative of your choice – I used a “brown sugar” monk fruit sweetener, but coconut sugar or date sugar are also options. While the chia puddings are chilling out in the fridge to set up, I make this buttery, rich topping and then let it cool to crumble on top before serving! So delicious!

Pumpkin Cheesecake Chia Pudding with Pecan Praline Crumble makes a quick, easy and nutritious breakfast, snack or healthy dessert.  Natural sweeteners used to keep the carbs low and cottage cheese to help boost the protein -- plus more than 1/2 daily requirement for fiber!  For more clean eating recipes, visit thefitfork.com

By the way, I like to meal prep chia pudding in glass jars, a 12-ounce canning jar or jelly jar is just the right size – or 16 ounce will work too! But you also have the options of just keeping batch in one big bow and taking out as much as needed, or using plastic food storage containers. If taking in your gym bag or brown bagging it a lunch, a small insulated container will keep it cold! Whatever’s your preference!

Nutrition Facts: 357 calories, 26g total carb (10g net carb, 16g fiber), 18g protein.

This post contains affiliate links. A small commission is earned through purchased made, however the price to you remains the same. Proceeds help offset operation expenses for The Fit Fork — thank you!

5 from 2 votes
Pumpkin Cheesecake Chia Pudding with Pecan Praline Crumble makes a quick, easy and nutritious breakfast, snack or healthy dessert. Natural sweeteners used to keep the carbs low and cottage cheese to help boost the protein -- plus more than 1/2 daily requirement for fiber! For more clean eating recipes, visit thefitfork.com
Pumpkin Cheesecake Chia Pudding with Pecan Praline Crumble
Prep Time
5 mins
Total Time
30 mins
 

Pumpkin Cheesecake Chia Pudding with Pecan Praline Crumble makes a quick, easy and nutritious breakfast, snack or healthy dessert.  Natural sweeteners used to keep the carbs low and cottage cheese to help boost the protein — plus more than 1/2 daily requirement for fiber!  For more clean eating recipes, visit thefitfork.com

Cuisine: breakfast, dessert, snack
Keyword: chia seed, cottage cheese, high fiber, low carb, pumpkin
Calories: 357 kcal
Ingredients
  • 3/4 cup 2% cottage cheese blended smooth
  • 1 cup unsweetened almond milk
  • 3/4 cup no-sugar added pumpkin puree from can
  • 1 tsp pumpkin pie spice
  • 2 tablespoon stevia or monk fruit “brown” sugar * divided
  • ½ cup chia seeds
  • 1 tablespoons butter softened
  • 1- ounce toasted chopped pecans about ¼ cup
Instructions
  1. Blend cottage cheese, milk, and pumpkin together in blender pitcher until smooth. **

  2. Pulse in pumpkin pie spice, 1 tbsp. brown-sugar alternative sweetener, and chia seeds until well combined.

  3. Pour evenly among 3 jars or small containers with lids (approx. 12-oz capacity). Place in fridge and chill for at least 30 minutes, or overnight.

  4. Meanwhile, make pecan topping by melting butter in small pan. Stir in pecans and remaining 1 tbsp. alternative brown sugar, letting bubble and caramelize for a minute or two, taking care not to burn. Cool.

  5. To serve, crumble on chia puddings. Can add a dollop of yogurt or whipped cream, if desired.

Recipe Notes

*OR, can substitute coconut sugar or date sugar (this will increase the nutrition facts

** Sometimes, I pre-blend my entire tub of cottage cheese as soon as I get home from the store, so I can use it in recipes like this, in smoothies, in potatoes, in oatmeal, baked recipes and more.  If you DO pre-blend, then you can just add all ingredients to a jar and shake, no need to blend.

Crispy Low-carb Onion Rings Baked in Air Fryer OR Oven

Crispy Low-carb Onion Rings for Air Fryer OR Oven let you ditch the deep fryer AND excess carbs. Baked up ridiculously crunchy with a coating that includes crushed pork rinds and parmesan cheese, this faux-fried treat will satisfy your cravings!

Crispy, crunchy and quick, these baked onion rings are lower in carbs thanks to a coating that includes keto-friendly ingredients like crushed pork rinds, Parmesan cheese and coconut flour. A delicious appetizer, game day snack or side dish for steak, burgers and more!

I serve these pork rind onion rings with whatever dipping sauce suits my mood at the moment, today it was kimchi aioli.  You’ll totally be winning the keto game with this for a game day appetizer or anytime side dish. Makes 4 servings, 136 calories, 5.5g fat, 6.9g net carb and 8.6g protein

Who knew pork rinds (along with Parmesan cheese, coconut flour and an egg wash) could be used to make a crunchy, crispy coating for onions and other baked foods – trying a similar coating soon for asparagus and as a topping for fish so stay tuned!

Crispy, crunchy and quick, these baked onion rings are lower in carbs thanks to a coating that includes keto-friendly ingredients like crushed pork rinds, Parmesan cheese and coconut flour. A delicious appetizer, game day snack or side dish for steak, burgers and more!

When it comes to choosing the pork rinds for these baked keto onion rings, I hit up a variety pack of pork rinds I had on hand and have made several batches that are switched up in seasoning a little bit depending on the flavor of pork rind I crushed up. If you want to make life REALLY EASY, you can also skip the pork rind crushing step and just use a product where all the work has been done for you, like this Pork Panko

Pro tip for prepping the keto onion rings: Use a separate hand for dipping the onion in the egg-cream wash and a separate hand for dunking in the two sets of dry ingredients. This will help keep your fingers from getting so gunked up.

Crispy, crunchy and quick, these baked onion rings are lower in carbs thanks to a coating that includes keto-friendly ingredients like crushed pork rinds, Parmesan cheese and coconut flour. A delicious appetizer, game day snack or side dish for steak, burgers and more!

I love a large capacity air fryer and double rack because I can fit ALL THE BAKED ONION RINGS in there at once. But if you have a smaller one, don’t fret – the recipe is quick enough that you cook them in two sessions (that way, you’ll have more hot ones ready once you finish eating the first batch)!!  The recipe turns out amazing in the traditional oven too, especially if you use a mesh crisping tray to ensure hot air circulates all around the pork-rind onion rings while baking.

This post contains affiliate links. I earn a small commission for purchases, but the price to you remains the same. Thank you for supporting The Fit Fork.

5 from 2 votes
Crispy, crunchy and quick, these baked onion rings are lower in carbs thanks to a coating that includes keto-friendly ingredients like crushed pork rinds, Parmesan cheese and coconut flour. A delicious appetizer, game day snack or side dish for steak, burgers and more!
Low-Carb Baked Onion Rings Baked in Air Fryer or Oven
Prep Time
10 mins
Cook Time
15 mins
Total Time
25 mins
 

Crispy, crunchy and quick, these baked onion rings are lower in carbs thanks to a coating that includes keto-friendly ingredients like crushed pork rinds, Parmesan cheese and coconut flour. A delicious appetizer, game day snack or side dish for steak, burgers and more!

Course: Appetizer, Side Dish, Snack
Keyword: gluten free, low carb, pork rind, red onion
Servings: 4 servings
Ingredients
  • 1 medium to large white or yellow onion peeled and cut into ½-inch slices
  • 2 large eggs
  • 2 Tbsp. half-and-half or cream
  • 1- ounce pork rinds
  • 1/3 cup grated Parmesan cheese
  • 1/3 cup coconut flour
  • 1/2 tsp. paprika
Instructions
  1. Pre-heat oven or Air Fryer to 425 F degrees.
  2. Slice onions into approximate ½” slices, discarding any small rings in the center (chop up and save for another use).
  3. Whisk together eggs and cream in shallow bowl.
  4. Crush pork rinds into a coarse powder by placing in a zip-top baggie and flattening with a rolling pin or in food processor.
  5. In another bowl, add the crushed pork rinds, Parmesan cheese and paprika.
  6. In a third bowl, add coconut flour.
  7. Dip each onion ring in coconut flour mixture, then egg mixture, and then pork rind-cheese mixture. Repeat process with each ring to double coat them.
  8. Place onion rings in a single layer on a mesh baking tray or in the Air Fryer basket, lightly sprayed with oil. To maximize space, put smaller onion rings inside bigger rings (as long as they are not touching).
  9. Bake in oven OR Air Fryer for about 12 to 15* minutes, until crispy and turning golden brown. For maximum crispiness, open basket and lightly spray tops with oil spray half way through cooking time.
  10. Serve warm with dipping sauce of choice.
  11. *Oven temperatures can take up to 5 minutes longer.
Recipe Notes

Best Yoga, Sports and Running Bras: Handful Bra Review from Customer of 10 Years

You may have heard rumors about the perfect running bra or even dreamt of a sports bra so magical that would make you look like a goddess and feel amazing and super-powered at the same time. Well, I’ve been wearing bras from Handful Activewear forever-ahhhh and have kinda been keeping it my little secret to being so fabulous – – but now I just need to share (I also have a Handful coupon code at the end of this post)!

So, welcome to my long-overdue Handful Bra review – hopefully it will help give you insights about the best bra for runners (and yogis, and gym, and ! I first met Jennifer, the founder of Handful Activewear, at a national running-niche retailer convention close to 10 years ago. We had a lot in common, besides sharing the same first name – both mothers, both entrepreneurially-spirited, both with a love of running, yoga and all things fitness. She hooked me up with the Handful Adjustable Sports Bra, my favorite to date and arguably the brand’s flagship, based on the years they’ve had it, it’s versatility, and all the core and limited-edition.

I remember the handoff vividly, Jennifer asked me what size I was and grabbed a Handful Adjustable Sports Bra off her sample rack and said, “it’s yours, enjoy!”  The handful bra was purple (so fun!), soft and had some nice, natural-looking padding that looked like might help compensate for my lack of curves. I ran to the convention center restroom to try on my new flattering running bra – and WOW, instant love.

You never forget your first handful bra (10 years ago).

I wore that purple running bra for every workout – no chaffing, super soft fabric, bands and straps that didn’t pinch, and it was moisture wicking. Three-way adjustable straps so that I could wear with multiple style tops – regular tank or tee, racer back tank and halter tops. I ordered more bras and they became my number one bra not just for workouts but for everyday dressing too (I currently own 19 handful bras, lol). Yes, I do actually get out of fitness apparel and into “real” clothes occasionally and Handful bras are flattering sports bras, super comfy and flatter (not flatten) boobs like typical, tight sports bras.

As an AA-cup kinda gal, I was very appreciative of the natural-looking, subtle curves created by the bra’s removable pads. In fact, I started ordering extra Lights Out™ Bra Pads to add to bras I already owned, they were that magical!  This is also how I discovered that Handful Activewear supports breast cancer survivors with a program that offers these and gives 12.5% of revenue from their Battle Cry Pink bras year round to YSC® (Young Survival Coalition) in recognition of the 1 in 8 women (12.5%) who will be diagnosed with breast cancer in their lifetime.

My “go-to” sports bra, the Handful Adjustable!

Handful Adjustable Sports Bra, as I mentioned, works really well for my not-so-curvy figure and is ideal for A, B and small Cs*.In my opinion, it’s the best sports bra made. In addition, being able to move the straps in three configurations (regular, x-back, halter), the actual straps also adjust in length which helps make the various styles fit better. Plus, I’m the person that always has to adjust the straps upward, I guess I have a small torso or something. The fabric is super soft, I have never chaffed, and the gathering in the front helps hold the bra closer to your chest as not to flash the world more than you want when bending for a toe touch or deadlift.

Handful Bra, save 10% code THEFITFORK10
The Handful Y-Back Bra in action.

Handful Y-Back Bra is described by Runner’s World as “the right bra for C to D* cups who need a little extra support.” It offers secure support for running and other high impact activities.  I also like the Y-Back a lot (despite not being anywhere near a C or D) because it’s very flattering and the slightly higher neckline doesn’t look prudish, but provides a little extra cleavage and chest coverage. I feel like the Handful Y-back bra also makes my very small front look the most filled out, in a natural way. It’s soft, no chaffing either and my only issue has been that it’s not adjustable and the Y-back could be just a teensier “shorter” – but that’s just me, I have a weird body.

Save 10% at handful.com with code THEFITFORK10
Handful Double Down Bra (and YES, they make leggings too)!

Handful Double Down Bra is a newer full coverage sports bra I recently tried and I love the stylish straps and ample coverage on the sides and back that is billed to “help eliminate side boob, spillage, pinching, and other unpleasantries.” It’s true, there is no side boob with the extra wider band and fabric area under the arm and around the rib cage. I know people are thinking “Jennifer, you have NO side boob,” which is technically true. But my back is wide (and specifically my lats are big) which spills over the back of bras often – I call it “lat splat”!  The Handful Double Down Bra support and comfort are both A+ and the strap design will get you lots of “ooh where did you get workout top?” compliments.  It comes with the “thin”  Lights Out™ Bra Pads which probably works well for most of y’all – minimal padding that compliments your natural gifts and also to keep any nipple action from causing a distraction. BUUUUT, with my boy-ish figure, I swapped the pads out for the thicker ones – again, so happy they sell these bra pads a la carte!

Other Handful Bras for your consideration (but I’ve not tried, so can’t properly review):

  • Handful The Closure Bra: Offers a front zip closure for easy-on/off convenience no struggling post-workout pulling a sweaty bra over your head. Front mesh panel for extra coverage, yet cooler. Made in XS – XL, but looks like it would work for bigger-chested ladies. Read reviews of women who are D and DD who swear by it. Again, the care and comfort of big boobs is outside my personal knowledge base, but this bra sounds like an excellent solution.

  • Handful FaV Bra: I want to try this new running bra style ASAP!  Flattering and functional, the FaV Bra has a deep V in front and cute keyhole design in the back to give you a playful look without sacrificing coverage. With that deeper neckline, I think probably works best for A, B and maybe C cups.
Save 10% at handful.com with code THEFITFORK10

Use my Handful discount code THEFITFORK10 to save on your next purchase at Handful.com

*You will notice that Handful sells their bras by XS – XL sizing, not cup size – so refer to the sizing charts for the best fit. Also, some of the photos here may be of past-season colors. Handful has a core collection of colors, but is always changing up others to fit your style fresh and fun!

Note: This post contains affiliate links – I earn a small commission on each sale and proceeds help to offset expenses for The Fit Fork. Thank you!

Sugar-free Chocolate Chip Cottage “Cheesecake” – no bake, lower carb)

Jump to Recipe

Craving dessert? My Sugar-free Chocolate Chip Cottage “Cheesecake” is a smart, no-added-sugar, single-serve solution to soothing a sweet tooth. And, it’s loaded with more than enough protein to stand alone as a quick meal thanks to cottage cheese and collagen powder (193 calories, 11g carb, 29.5g protein per serving).

This sugar-free cheesecake dessert features blended collagen and cottage cheese to create a high-protein, lower carb healthy dessert with no added sugar. Great for post workout snack or bedtime snack.

The secret to making a high-protein cheesecake dessert is to process cottage cheese in the blender until creamy. I also add a serving of collagen hydrolysate powder to up to protein and reap the additional health benefits — for me particularly that is joint and bone health as well as overall wellness.

Great Lakes Wellness Collagen - save 10% coupon discount code THEFITFORK.COM
Save 10% on great lakes  gelatin collagen with code THEFITFORK10OFF at bit.ly/ShopGreatLakesGelatin
Collagen helps to boost protein and provide health benefits for skin, joints & overall wellness!

This is a single-serve dessert recipe, which is nice when I want a healthier dessert and want to stay out of my hubby and kid’s ice cream and Oreos, lol! However, if you want to meal prep a few (it will keep for several days in an air-tight container), simple multiply the ingredient list by however many servings you need.

This single-serve, sugar-free dessert incorporates cottage cheese and collagen blended smooth to create a healthy cheesecake experience -- sugar-free chocolate chips and diced strawberries make it extra yummy! Get this no-bake recipe that supports workout recovery, health joint and bone support, and overall wellness at thefitfork.com
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As for the collagen, I used the Collagen Hydrolysate from Great Lakes Wellness– I used the vanilla flavor, but unflavored works too, just add a splash of vanilla extract and a packet or two of stevia for sweetness.  I’ve been using this brand for three years, and love it – you can use my discount code THEFITFORK10OFF to save 10% on your order.

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Sugar-free chocolate chips are also key – you just toss them right in the blender with the collagen cheesecake mixture and they chop up into smaller bits.

save 10% Great Lakes Wellness collagen and products with code THEFITFORK10off
save 10% Great Lakes Wellness collagen and products with code THEFITFORK10off

YUM, hope you enjoy this high protein cheesecake dessert! It makes a great post-workout snack as well as bed time snack. In fact, dairy products contain help to encourage sleep (tryptophans!) . . . and collagen has been show to support a good night’s rest too. And the protein helps to keep you satiated through the night and support muscle recovery/gains – so win-win for this collagen cheesecake with cottage cheese!

Disclaimer: This post contains affiliate links. I may earn a small commission on sales, but price to you remains the same. Proceeds help to offset operating expenses for The Fit Fork. Thank you!

5 from 5 votes
This no added sugar cheesecake dessert features cottage cheese and collagen blended until creamy -- sugar free chocolate chips and strawberries put this no-bake, no crust, lower carb, single-serve recipes over the top.
Sugar-free Chocolate Chip Cottage “Cheesecake” – no bake, no crust, very easy
Prep Time
5 mins
Total Time
5 mins
 

This sugar-free cheesecake dessert features blended collagen and cottage cheese to create a high-protein, lower carb healthy dessert with no added sugar. Great for post workout snack or bedtime snack.

Course: Dessert, Snack, workout
Keyword: cheesecake, chocolate chips, collagen, dessert, high protein, low carb, no bake, sugar-free, workout snack
Servings: 1 serving
Calories: 193 kcal
Ingredients
  • 2/3 cup 2% cottage cheese
  • 2 tbsp. vanilla collagen powder if substituting plain collagen, add 1 little packet stevia and 1/4 tsp vanilla extract
  • 1 tbsp sugar free chocolate chips
  • 1 tbsp sugar-free chocolate syrup
  • 1 small strawberry, diced
Instructions
  1. Add cottage cheese and collagen to blender, process. Mixture will be thick and you will have to stop blender once or twice to scrape down sides — keep blending until smooth.

  2. Add chocolate chips to this mixture and blend for 30 seconds or until they are chopped up a bit.

  3. Spoon 1/2 of the cheesecake mixture into a small container, drizzle with chocolate sauce. Add remaining cheesecake mixture on top and add diced strawberry and extra chocolate chips if desired.

  4. To make more than one serving, multiply recipes accordingly. Will keep in fridge, covered, for up to 3 days.

Recipe Notes

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Save 10% code: THEFITFORK10OFF

Have a Slice Pizza Day | Healthy Foodie Finds + Recipes

I’m super excited for National Pizza Day on February 9th and believe it should be celebrated and observed by all. Because quite frankly, who doesn’t love pizza? Yeah, even us workout and runner types – maybe ESPECIALLY us!  Lol, check out this video of me trying to pick up some pizza skills from the 2-time World Champion of Pizza Dough Slinging!

There are so many types of pie for us pizza lovers to embrace these days. From traditional pizza in deep dish, hand-tossed or thin crusts to alternative crust and no-crust keto pizzas. There are grain-free pizzas, gluten-free pizzas and vegan and dairy-free pizzas with alternative cheeses. Getting saucy with some pizza snacks or pizza gear is another fun way to rise to the occasion. Read on to PAGE TWO to discover my pizza finds and a few of my favorite pizza inspired recipes.