Cinnamon Protein Waffles – Gluten-Free, Low-carb

Posted on March 6, 2022 by Jennifer FIsher

Fuel up for your day with Cinnamon Protein Waffles, a quick and easy protein powder breakfast idea that tastes decadent enough to be dessert yet is packed with protein, lower in carbs, and boasts no added sugar. Plus, gluten-free, vegetarian and paleo-friendly.

A single-serving batch of Cinnamon Protein Waffles can be whipped up in minutes to help fuel you’re the day’s adventures (or endless task of errands, by default). Gluten-free, no added sugar, and low in carbs. Simple to scale up for meal prep and store in freezer.

A protein waffle recipe for one, a single batch makes either four waffles in a mini waffle iron, or one large waffle in a traditional (4-square) waffle iron. And, let me mention from experience – eating all four waffles is VERY filling and the macros are amazing. The entire batch is only 222 calories, with 9g carb, 8g fat and 27g protein. Toppings are extra though, please note!

The featured ingredient in this cinnamon protein powder waffle is, you guessed it . . . protein powder! Use the protein powder product of your choice, but I am a fan of the plant-based Clean Lean Protein from Nuzest (I used the Smooth Vanilla flavor for this recipe). Here’s a Nuzest protein powder coupon (also good for their other nutrition products) – THEFITFORK15

Use discount code THEFITFORK15 to save 15% at Nuzest-USA.com — Smooth Vanilla and Rich Chocolate are my favorite Nuzest flavors!
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Other Ingredients in Simple Cinnamon Protein Waffles:

Green Banana Flour: This alternative “flour” is packed with minerals, loaded with gut-helping prebiotics and can help reduce your glycemic load. It’s also naturally gluten-free. You may swap in an equal amount of another flour, if preferred. Like a coconut flour, oat flour, a gluten-free blend, or traditional wheat flours.

Egg: The incredible, edible egg adds 6g of protein to this recipe and help keep the waffles ligher and fluffier – not like some sort of protein powder brick.

Almond Milk: or, another unsweetened milk alternative

Ground Cinnamon: Cinnamon is an amazing superfood spice! I like using Ceylon Cinnamon, referred to by many as the one “true cinnamon.” It offers a great source of cinnamaldehyde, the essential oil that provides the signature cinnamon flavor and smell – along with assisting in certain metabolic, infections, digestive and/or respiratory disorders. The studies with cinnamon that have grabbed my attention is how the spice can help lower blood sugar, and thusly may have positive implications for those with/or avoiding diabetes and metabolic syndromes.

Making Cinnamon Protein Waffles:

Start by whisking egg in a small bowl and then stir in the remaining ingredients.

The batter should be a medium thickness, meaning “pourable” but not too runny. If your batter seems too gloppy, add more almond milk (a teaspoon at a time). If too thin, add more flour, a half-teaspoon at a time.

Make sure to pre-heat waffle iron. My protein waffles did not stick to the iron at all, but it was a new mini waffle iron, with non-stick coating. If needed, oil or spray the waffle iron plates as needed.

Meal Prepping and Freezing Waffles with Protein Powder:

To freeze cinnamon protein waffles, allow them to cool completely, in a single layer. If you used a large waffle iron, pull them apart along the perforation to make single pieces. Place waffles on pan in the freezer for about an hour to “pre freeze.” This will keep them from ultimately sticking together in the bag.

Transfer partially frozen cinnamon waffles into a zip-top bag or storage container and keep in the freezer for up to 3 months.

You can reheat frozen waffles in the toaster. Or, also in an oven preheated to 350F for 10 minutes, or air-fryer set at 390 F for 5 minutes or until thoroughly warmed and crispy.

Although this vanilla protein powder waffle recipe is written for a individual portion, you can meal prep it my simply multiplying how many servings you’d like. For example, 1 1/3 cup of protein powder, 4 eggs, 1 cup almond milk, ¼ cup green banana flour and 1 tsp baking soda would allow you to meal prep protein waffles and stock your freezer for busy mornings.

Optional Apple Maple Topping for Cinnamon Protein Waffles :

Need protein waffle topping ideas?! On of my favorites is the sugar-free maple apple topping you see in the photo below. Simply dice up 1/4 of an apple and microwave with a pat of butter until softened. Then, stir in 1/4 cup sugar-free maple flavored syrup before drizzling all over your cinnamon waffles with protein powder.

AND, if you’re a chocolate fan, you’ll not want to miss my Double Chocolate Protein Waffles – another delicious way to incorporate more plant-based protein into your morning. A very similar recipe to the Cinnamon Protein Waffles – only with flavor changes!

Disclaimer: This post contains affiliate links. I may earn a small commission for sales generated through links, however the price to you remains the same. Proceeds are used to offset operating expenses at The Fit Fork.

Simple Cinnamon Protein Waffles – Low Carb and Gluten Free

A single-serving batch of Cinnamon Protein Waffles can bewhipped up in minutes to help fuel you’re the day’s adventures (or endless taskof errands, by default). Gluten-free, no added sugar, and low in carbs. Simple to scale up for meal prep and store in freezer.

Course: Breakfast, brunch, Snack

Keyword: cinnamon, low carb, protein powder, waffles

Servings: 1 serving

Calories: 220 kcal

Ingredients

1 egg
1/2 cup unsweetened almond milk plus a little more if batter super thick
2/3 cup plant-based protein powder I used Nuzest Smooth Vanilla
1 tbsp green banana flour or another type flour
1/2 tsp ground cinnamon

Instructions

Wisk egg, stir in almond milk. Mix in protein powder, flour and cinnamon until combined.
Heat mini waffle iron (or large iron). Pour ¼ batter into mini iron (or all batter into large 4-section iron), close lid and cook until indicator light goes off.

Repeat with remaining batter. Top as desired.

Recipe Notes

Macros (for 4 mini waffles or 1 large waffle with 4 squares. Toppings not included

220 calories, 8g fat, 9g carbs, 27g protein

No-Bake Coffee Nut Protein Brownie Bites | Low-carb

Posted on January 25, 2022 by Jennifer FIsher

Confession: I have a major sweet tooth. In order to curb “need it now” cravings, I plan ahead to have more mindful treats on hand, like these No-Bake Coffee Nut Protein Brownie Bites.

These rich and satisfying low carb brownie bites seems so decadent –but it’s actually a sugar-free brownie bite that is loaded with protein. Ingredients like plant-based protein powder, nut butter, and an assortment of chopped nuts boost each brownie ball with more than 7g protein to help keep you satiated. A great snack on the go, quick boost between meals of for post-workout nutrition.

This easy protein bite recipe is a quick-to-fix snack that requires absolutely no baking and only about 10 minutes of your time to prep.

These rich and satisfying chocolate treat seems so decadent – but it’s actually a low carb brownie bite that is loaded with protein. Ingredients like Clean Lean Protein Powder in Real Coffee Flavor, your nut butter of choice (I used walnut butter) and a load of chopped mixed nuts boost each brownie ball with more than 7g protein to help keep you satiated.

I’m a big fan of the Clean Lean Protein Powder line from Nuzest – it’s plant-based protein powder that works for all types of dietary eating patterns including vegan, paleo, and raw diets. Suitable for anyone from busy parents to elite athletes and everyone in between who is looking for an amazing protein powder that is non-GMO, has no preservatives or artificial stuff, no added sugar, and is free from allergens. Lots of flavors too, the Real Coffee just was an amazing choice for this protein brownie bite recipes.

My evergreen discount code for Nuzest is THEFITFORK15 to save 15% off your order. Works on the coffee protein powder, all the Clean Lean Protein Powders and all of the products at Nuzest.

Make a batch of these low-carb, keto-friendly brownie bites today! Only 2.4 net carbs per brownie bite. Store in an air-tight container in the fridge for about a week – or longer term in the freezer (defrost in the fridge though, not the freezer, or they may become blobs).

Note: This post contains affiliate links. I may earn a small commission from sales generated through links, however the price to you remains the same. Thank you for supporting The Fit Fork.

5 from 4 votes

No-Bake Coffee Nut Protein Brownie Bites | Low Carb

Prep Time

10 mins

chilling

10 mins

Total Time

20 mins

These rich and satisfying low carb brownie bites seems so decadent –but it’s actually a sugar-free brownie bite that is loaded with protein. Ingredients like plant-based protein powder, nut butter, and an assortment of chopped nuts boost each brownie ball with more than 7g protein to help keep you satiated. A great snack on the go, quick boost between meals of for post-workout nutrition.

Course: Breakfast, Dessert, Snack

Keyword: keto, low carb, paleo, protein powder, sugar-free

Servings: 18 brownie bites

Calories: 121 kcal

Ingredients

3/4 cup raw, unsalted nuts a mixture of walnuts, peanuts, almonds, pecans or whatever you like. There is no wrong answer here.
½ tsp. sea salt
¼ cup unsweetened cocoa powder
½ cup nut butter of choice I used walnut butter, but peanut butter, almond butter, etc. will also work fine.
¼ cup zero-carb granulated sweetener that measures cup-for-cup with table sugar
3 scoops coffee-flavorted protein powder 75g or about 6 tablespoons Clean Lean Protein, Real Coffee Flavor
2 tsp. instant espresso powder optional, just if you’d like that caffeine energy boost
¼ cup fine-ground almond flour more or less, as needed
2 tablespoons water more or less as needed

Instructions

In the bowl of a food processor add the walnuts and sea salt. Process on high for 5 to 10 seconds, or until the nuts are broken up into small pieces.
Add the cocoa powder, nut butter, zero-carb sweetener, protein powder and espresso powder (optional) Process until well combined and batter starts coming together. Add almond flour or water, one tablespoon at a time, as needed to achieve the right consistency. The mixture should be somewhat crumbly, but holds together when smooshed.
Roll the dough between the palms of your hand to form in 18 bite-sized balls, place on baking sheet.
Place the baking sheet in the freezer for 10-15 minutes or until firm and enjoy!
Store in fridge for up to a week, or keep in freezer for longer term storage.

Recipe Notes

Sugar-Free Chocolate Caramel Whipped Coffee with Collagen (Low Carb)

Posted on January 21, 2022 by Jennifer FIsher

Sugar-Free Chocolate Caramel Whipped Coffee with Collagen let’s you create a coffee-shop experience at home with multiple benefits! Whipped coffee (also called Dalgona) is a trend that is definitely meets and exceeds all the buzz!

Sugar Free Chocolate Caramel Whipped Coffee is an impressive yet easy coffee beverage to make -- and much more economical than going out, too! Serve warm or cold over ice. Low carb and friendly for Keto diets, diary-free, vegan and paleo diets. Collagen adds additional nutrients along with a protein boost. 128 cal, 2g net carb, 5.6g fat, 14.3g protein

This Chocolate Caramel Dalgona is a decadent-tasting coffee beverage that blends two classic flavors — chocolate and caramel – that are beloved pairings in most everyone’s cuppa Joe.

save 15% on Great Lakes Wellness with THEFITFORK15OFF

Check out more benefits of Caramel Chocolate Whipped Coffee which you can serve warm or cold depending on your mood:

Venti: When it comes to coffee, more is better in my book! That’s why I made this chocolate coffee dalgona “venti” sized, measuring in at over 20 ounces. However, if that’s too much caffeine for you, half the recipe or share with a friend.

Sugar Free: Using sugar-free coffee syrups and products that inherently have no sugar or have been sweetened with a natural, low-carb option (like Stevia) means this remains a low-carb coffee beverage.

Economical: Instead of $6+ you might pay in a gourmet coffee shop, this caramel chocolate whipped coffee is a fraction of the cost – I’d say just under a dollar, and that’s including a serving of collagen powder which is amazing for your health.

Collagen-Boosted: A serving of collagen hydrolysate (in a caramel flavor) is added to the almond milk before topping with the espresso foam. This not only creates the rich caramel flavor, but boosts the drink with 12g of protein and benefits for bones, joints, skin, gut and more.

Save 10% code at GreatLakesWellness.com --- THEFITFORK10OFF

I used the Daily Joint Collagen from Great Lakes Wellness – save 15% with code THEFITFORK15OFF. You can also use a plain flavor collagen and mix a tablespoon of sugar-free caramel syrup into the milk.

Note: This post contains affiliate links. A small commission is earned from sales generated through links, but price to you remains the same. Proceeds are used to offset operating costs for The Fit Fork. Thank you!

Sugar Free Chocolate Caramel Whipped Coffee

Prep Time

5 mins

Total Time

5 mins

Sugar Free Chocolate Caramel Whipped Coffee is an impressive yet easy coffee beverage to make — and much more economical than going out, too! Serve warm or cold over ice. Low carb and friendly for Keto diets with 2g net carbohydrate.

Course: Beverage, Drinks

Keyword: caramel, chocolate, coffee, dalgona, keto, low carb

Servings: 1 serving

Calories: 128 kcal

Ingredients

18 oz. almond milk
2 tbsp. Great Lakes Wellness “Daily Joint” Collagen Classic Caramel Flavor
2 oz. boiling water
2 tbsp. instant espresso
2 tbsp. sugar-free chocolate syrup for coffee
Optional garnish: sugar-free chocolate dessert syrup

Instructions

Warm milk or keep cold, depending on preference.
Stir in collagen until combined; set mixture aside.
Boil water in bowl in microwave. Add instant espresso and sugar-free chocolate coffee syrup to hot water and use coffee frother to whip for 2 to 3 minutes, until soft peaks form.
Gently pour espresso mixture and froth over milk.
Drizzle with sugar-free dessert chocolate syrup, if desired.

Recipe Notes

Per 20-ounce serving: 128 cal, 2g net carb, 5.6g fat, 14.3g protein

Vanilla Pear Quinoa Breakfast Bake

Posted on October 31, 2021 by Jennifer FIsher

Quinoa get a what, what?! My recipe for Vanilla Pear Quinoa Breakfast “Bake” is a nice change from oats, whips up in just 5-6 minutes, and is a deliciously warm and satisfying way to fuel autumn adventures thanks to simple, wholesome ingredients.

Treat yourself to a warm and cozy breakfast, enjoy the health benefits and nourishment of quinoa studded with chia seeds, pears, pecans and toasted coconut! So delicious and only 5 to 6 minutes to make!

I’m a big fan of eating quinoa for breakfast! Typically, I have cooked it alongside steel cut oats in a breakfast casserole with pretty much every flavor combination you can imagine! Check out the Master Recipe for Breakfast Quinoa Casserole HERE!

However, a 9 x 11-inch quinoa breakfast casserole yields enough for a crowd (also making it ideal for meal prep). However, sometimes you just don’t have the time or freezer space to meal prep – and a quick quinoa breakfast bowl like this is ideal. It only takes 5 to 6 minutes to make, start to finish!

It’s a hearty breakfast that offers good carbs to fuel an active day, along with LOTS of fiber and 19g protein – an egg helps boost the protein and also “set” up the bake so it’s not all mushy like oatmeal – but more cake-like (for lake of better terminology).

The recipe is simple, add about a cup of COOKED plain quinoa to a bowl or mug that has a couple inches of headroom to the rim to accommodate cooking (20 – 24 ounce soup deep soup dish works well). You can use any “color” of quinoa, like white, red or a tri-blend. Also stir in chia seeds, a granulated 1:1 ratio sugar alternative (like Monk Fruit baking blend) and dash of Himalayan sea salt. Then you mix in almond milk, a whisked egg, vanilla and about ½ cup diced pear before “baking” in the microwave for 4 minutes or so. Top with toasted pecans, coconut and a little extra pear – and if you like (although not noted in the nutrition facts, some maple syrup or honey – although not really needed, it’s already sweetish).

Forelle Pears -- photo by Jennifer Fisher thefitfork.com — *I used these adorable little Forelle pears, 1 per serving or 1/2 of a larger pear should suffice*.

I think you’ll fall in love with this Quinoa Pear Bowl – it’s cozy, filling, healthy and feels really autumnal.

Recipe has 526 calories, 19g protein, 44g net carb, no added sugar, and a whopping 14g dietary fiber. Gluten-free.

This post features affiliate links. I earn a small commission from sales generated, but the price to you remains the same. Proceeds help offset operation costs for The Fit Fork. Thank you!

5 from 2 votes

Vanilla Pear Quinoa Breakfast Bake – Single Serve

Treat yourself to a warm and cozy breakfast, enjoy the health benefits and nourishment of quinoa studded with chia seeds, pears, pecans and toasted coconut! So delicious and only 5 to 6 minutes to make!

Keyword: microwave, pear, quinoa

Servings: 1 serving

Calories: 538 kcal

Ingredients

1 cup cooked quinoa from 1/3 dry
1 tsp. chia seeds
1 tbsp granulated monk fruit or similar 1:1 sugar alternative
1 egg whisked
½ cup almond milk
1/2 tsp vanilla
1 dash Himalayan Sea salt
½ cup chopped pear
2 tsp. toasted pecans
2 tsp. toasted unsweetened shredded coconut

Instructions

In a 20 to 24-oz bowl or mug, mix together cooked quinoa, cinnamon, granulated monk fruit and chia seeds. Stir in whisked egg, almond milk and vanilla. Add dash of salt. Stir in chopped pear. Microwave for approximately 4 minutes. Garnish with toasted pecans and shredded coconut. Add a drizzle of maple syrup or honey, if desired.

Recipe Notes

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

Posted on September 19, 2021 by Jennifer FIsher

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.

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.

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!

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

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

Blend cottage cheese, milk, and pumpkin together in blender pitcher until smooth. **
Pulse in pumpkin pie spice, 1 tbsp. brown-sugar alternative sweetener, and chia seeds until well combined.
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.
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.
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.