No-Bake Jam Oat Cups – Lower Carb Snack Idea

Posted on February 20, 2024 by Jennifer FIsher

No-Bake Jam Oat Cups are a smart way to satisfy your sweet tooth! Customizable to your mood of the moment, by using any flavor sugar-free jam, jelly, preserves or even smashed fresh fruit like berries or banana.

We all have those times when we need something sweet, and these jam-filled oat cups are easy-to-make, require no baking — it’s really just a few simple steps.

Go ahead ad cave to the craving for something without guilt. Just a little natural sugar from banana, and the rest of this no-bake dessert recipe is put together with smart swaps.

Here are some of the better-for-me ingredients I like to use in this healthy snack recipes and lower carb treats:

.Sugar-Free Dark Chocolate Chips (if you need dairy-free, make that swap, too!) https://amzn.to/48kozhq

Sugar-Free Jam (or you can even just use mashed fresh berries)

Eat Garnish Oat & Seed Butter is a great seed-allergy option, but ANY nut or seed butter will work. Use code FITFORK975 to save 10%.

Plant-Based Protein Powder in the crust mixture gives these treats a little more oomph. Clean Lean Protein from Nuzest is my go-to. Save 15% with code FITFORK.

TIPS TO MAKE OAT JAM CUPS

Banana Guidance: “Half of a medium banana” called for in this recipe can be subjective, but it’s about 60g of banana without peel. Or, if you’re eyeballing it, about 3 1/2 to 4-inches in length. However, if you think the mixture looks too sticky (like you used too much banana), just add a few more oats to the mixture, you really can’t mess this up.

Filling Ideas: Sugar-free jam with chia seeds mixed in is what my recipe calls for, but you can test around with other fillings — like smashed banana, smashed berries, tangerine slices, a dollop of nut or seed butter — really whatever floats your boat.

What to Make In: I really recommend silicone muffin cups, this makes them easy to pop out when frozen. Also, bonus, they are reusable. I wouldn’t use paper liners, they get soggy and/or stuck to the treat. You can skip liners all together and freeze in the actual muffin tins, just let soften for a few minutes on counter before trying to remove.

Freezing Step: Don’t skip it! These oat jam cuts need to set up in the freezer for about 30 minutes, otherwise it will just be a big sticky mess. Afterward you can store in the fridge OR freezer, depending on your preference on how to heat them (softer vs harder).

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5 from 5 votes

No-Bake Jam Oat Cups – Lower Sugar and Gluten-Free

Prep Time

5 mins

Total Time

30 mins

Enjoy a sweet treat with none of the guilt – or baking! For the filling, use the sugar-free jam of your choice or even smashed fruit!

Servings: 6 servings

Calories: 180 kcal

Ingredients

1/2 medium banana, sliced about 60g, after peeling
30 g vanilla protein powder or can substitute a flour
¼ cup nut butter
1/2 cup rolled oats
¼ cup sugar free jam
1 tbsp chia seeds
1/3 cup sugar-free chocolate chips
1 ½ tbs coconut oil

Instructions

In a medium bowl, mash together banana, protein powder and rolled oats Press into 6 cavities of a regular sized muffin pan lined with silicone liners. Pushing oat mixture up the sides a bit to form an indention for the jam.
Stir together the jam and chia seeds. Place a skosh under 1 tablespoon of jam mixture into indention of oat cup.
Melt chocolate and coconut oil in 30 sec increments in the microwave, stirring between until all chocolate is melted. Pour on the cups, dividing equally. Freeze 25 minutes to set.
Enjoy your treats! Keep them in the refrigerator for up to 1 week or frozen up to 3 months.

Recipe Notes

Nutrition per serving: 180 calories, 12g fat, 11g carb (2g fiber, 2g sugar), 7g protein

Pretty in Pink Breakfast Club – Protein-Packed Recipes to Fuel Mornings

Posted on February 9, 2024 by Jennifer FIsher

As you can see, I’m feeling rosy and all about PINK breakfast today — I must be in the mood for Valentine’s Day! Check out these 10 protein-packed breakfast recipes, you’ll fall in love with the pink food, great nutrition and amazing taste!

Raspberry Beet Overnight Oats help you lessen stress on busy mornings. Whip up this pretty in pink recipe loaded with nutritious ingredients before you go to bed and wake up to an amazing breakfast. 287 cal, 40g carb (9g fiber), 9g fat, 13g protein

Raspberry Protein Pancakes with Cheesecake Topping makes a tasty breakfast that feels indulgent, but is actually “no worries” at just 243 calories and 19g protein per serving* Lower carb and gluten-free too.

Raspberry Protein Pancakes with Cheesecake Topping make a tasty breakfast that feels indulgent, but is actually “no worries” at just 243 calories and 19g protein per serving* Lower carb and gluten-free too. Super cute in a mini waffle maker!

Raspberry Cheesecake Protein Spread comes together with just a few simple ingredients and can be kept in the fridge for the week, to spread on toast, bagels or dollop into your oatmeal. Each 2 tablespoon serving has 84 calories and 8g protein.

Sugar-free Strawberry Protein Cupcakes (aka “breakfast cakelettes”) seem like dessert but are balanced enough for a sweet breakfast mosh. Make in muffin cups or a silicone flower mold. Each serving has125 calories, 8g protein, 6g fat and 5g net carb.

You don't need a bumper crop of fresh berries to enjoy these easy strawberry cottage cheese protein waffles that are also pumped up with cottage cheese and protein powder. Idea for protein-packed mornings and meal-prep!

Strawberry Cottage Cheese Protein Waffles are a quick and easy breakfast that featuring my basic cottage cheese protein waffle recipe, but made “berry” extra with strawberry protein powder and freeze-dried strawberry slices ground up together and blended in the batter. Each generous-sized serving (3 waffles) has 213 calories, 5g fat, 21g protein and 20g carb

Strawberry Protein “Puppy Chow” is a human treat featuring strawberry protein powder and crushed dehydrated strawberries (plus some other good things) combined with everyone’s favorite gluten-free rice cereal. A fun snack and breakfast on the go. Each serving: 152 calories per serving with 5g protein, 15g net carb.

Strawberry Cheesecake Quinoa-Oat Breakfast Bake

Strawberry Cheesecake Quinoa-Oat Bak e, it’s healthy, hearty and makes enough for a crowd – or to freeze for meal prep. Prepared with the dynamic duo of of steel cut oats and quinoa, this easy breakfast recipe provides lots of whole grains to fuel the day. Each serving has less than 200 calories, 8 grams of protein and just 7 grams of fat.

Protein Pink Drink is my take a popular coffee-house drink. The “pink” comes from tea – try hibiscus tea or pomegranate tea. Just 60 calories per serving and only 1.4 net carb – but 7g protein to help you meet your goals.

Watermelon Beet Smoothie for Workout Recovery

Watermelon Raspberry Beet Post-Workout Smoothie is really smart and refreshing way refuel your morning workout. Per serving: 283 calories, 6g fat, 40g carb, and 17g protein

Hot Spiced Watermelon Lemonade with Collage n: In cooler weather, I can be chilled to the bone – especially once I stop running. This hot drink is a watermelon workout recovery treat that warms me up, provides all the benefits of watermelon but also with some collagen for joint and muscle management (and protein boost), plus turmeric for anti-inflammatory relief.

Put pink power into your breakfast or post-workout refuel with these amazing delicious, nutritious and easy protein recipes that feature "pink" ingredients like strawberries, raspberries watermelon , hibiscus-- even beets! — *Pin this for reference later!*

In the Pink: How Color Pink Impacts Fitness & Workout Mood

Also, to keep you in a PINK mood, learn How the Color Pink Impacts Your Workout and Fitness Mood.

Abs-olutely Watermelon Workout for Core

Posted on February 6, 2024 by Jennifer FIsher

Note: This post is sponsored by National Watermelon Board. Visit them at Watermelon.org for everything watermelon!

You don’t need to hit the gym or invest in expensive equipment when you use this surprising tool for the ultimate at-home core workout – a personal-sized watermelon!

Exercising and watermelon both make me feel happy and like I’m taking care of my health. And, keeping your core strong is so important as you get older, a strong core helps improve balance and stability, minimizes fatigue and the chance for injury, and keeps you functionally fit to keep on doing fun things.

Pick a smaller, “mini” watermelon about 4 to 6-pounds and 10 to 15-centimeters in diameter. This is the typical range for personal-sized watermelon sold year-round in most local markets. Weigh your watermelon to make sure, heavier isn’t necessarily better in this core workout.

After the workout, you can slice your watermelon and enjoy it as a post-workout snack – your body will benefit from the hydration (watermelons are 92% water), vitamin C, natural carbs to replenish energy, and other beneficial nutrients that work in harmony with a balanced diet.

Watch this short video which shows the core exercises!

Try these Core Exercises with a Personal-sized Watermelon

(Repeat for 2 to 4 sets, depending on fitness level)

Kneeling Lift to Bend: Kneel with one leg forward. Set watermelon in front of kneeling leg, even with foot on other side. Reach with both hands to pick and raise overhead in slow reverse chop motion. The bend at side, stretching obliques, before returning to top. Lower watermelon and repeat. Repeat 10 times each side.

Bicycle with Watermelon Weave: Sitting on bottom with legs and torso extended into a bike crunch position, hold watermelon in left hand. As you bend your right knee, bringing watermelon towards your chest, and pass the watermelon under the leg as it’s bending Grab the watermelon with your right hand, then switch leg positions and reverse the move to return to the start.

Prone Legs-Up Toe Touch: Lay on back with legs straight up in air. Hold watermelon with both hands and lift arms and torso upward, while contracting abdominals, to reach toes with watermelon or come as close as possible. Lower to the ground. Repeat 10 times.

Plank Roll Outs: Get into a straight-arm plank position with watermelon near one hand. Roll watermelon backward toward feet while you pike upward into a downward dog position. Next roll the watermelon forward to the start position. Repeat 5 times, each side.

Around the World: Kneel on both legs and hold watermelon in front of you. Pass the watermelon from the right hand to left hand and then around back of body coming back to start position. Note: you can do this exercise standing up, but if the watermelon drops, it could break. Repeat 10 times going each way.

Superman Watermelon Lift: Lay on stomach, with legs straight behind you and arms straight in front (watermelon between hands). Squeeze glutes to protect lower back and slowly lift legs up off the ground as far as you can while at the same time also lifting chest up and watermelon up with arms – hold for a few seconds. If this is too difficult, focus on the leg and chest lifting while keeping watermelon on floor and rolling it back and forth between hands. Repeat for 10 holds.

Watermelon Russian Twists: Sit upright with glutes on mat and feet lifted off ground. Rotate your torso from side to side, holding watermelon in both hands and moving to each side of body. Repeat for 10 twists on each side.

Raspberry Protein Pancakes with Easy Cheesecake Topping

Posted on February 4, 2024 by Jennifer FIsher

Sundays are for rest, recharging, and really yummy things. Raspberry Protein Pancakes with Cheesecake Topping makes a tasty breakfast that feels indulgent, but is actually “no worries” at just 243 calories and 19g protein per serving* Lower carb and gluten-free too.

Very simple to make these protein pancakes with raspberries, just mash up the fresh berries into a jam-like consistency and then mix in coconut milk, coconut flour, protein powder* and a pinch of baking soda. Then batter up a non-stick skillet (I used this skillet, it’s inexpensive & effective) and get to flipping and stacking! This protein pancake recipe is ready in a snap – only 4 pancakes to make (two pancakes for each serving, or eat them all for a really big appetite).

Use the protein power variety of your choices, like whey, plant-based or casein, etc. IF the batter starts to seem too thick (which can, based on the powder), then just mix in a splash more of milk. I used Clean Lean Protein from Nuzest in Smooth Vanilla. A cake batter or even chocolate protein powder would be yummy to.

*Nutrition can vary some based on the protein powder you choose. Try Nuzest, a plant-based protein powder, and save 15% with my discount code FITFORK-15

The crown on top of these raspberry pancakes is the Cheesecake Topping – it is simple softened low-fat cream cheese mixed together with a few more raspberries and sugar-free mini chocolate chips. Dollop it on top of your warm pancakes and it will begin to melt – just smear it around for the most delicious pancake topping (no syrup or butter required)!

This raspberry protein pancakes recipes makes two servings – if you don’t polish them all off, keep covered in the fridge for up to 3 days, microwaving for 15-20 seconds to reheat. They can also be frozen (without the topping).

5 from 5 votes

Raspberry Protein Pancakes with Easy Cheesecake Topping

Prep Time

5 mins

Cook Time

10 mins

Total Time

15 mins

Indulge in a healthy, protein-packed stack of berry-studded pancakes featuring a cheesecake like topping to smear around on top, instead of syrup and butter. Only 243 calories per serving, 19g protein — plus lower carb and gluten free.

Course: Breakfast, brunch

Keyword: cheesecake, pancakes, protein powder, raspberry

Servings: 2 servings

Calories: 243 kcal

Ingredients

2/3 cup fresh raspberries divided
1 egg
1/2 cup unsweetened coconut milk from carton splash more, if batter too thick
1/3 cup vanilla protein powder your choice of variety
3 tbsp coconut flour
1/4 tsp baking soda
2 Tbsp low-fat cream cheese softened
2 tsp sugar free chocolate chips

Instructions

Add ½ cup raspberries into bowl (Reserving remainder for the topping). Use a fork to smash them up into a jam-like consistency.
Stir in egg and coconut milk into raspberries, whisking together with a fork until combined.
Next, mix in coconut flour, protein powder, and baking soda until combined.
Heat non-stick skillet over medium heat.
Pour 1/3 cup batter in center of skillet. Cook for 3 minutes or until mostly set and no longer runny. Slide spatula underneath and flip

Recipe Notes

High Protein Banana Pudding with Cottage Cheese

Posted on January 28, 2024 by Jennifer FIsher

Every time I eat a bite of my High Protein Banana Pudding recipe, it’s like a nostalgic trip down memory lane – except with less sugar, less fat, and more protein! That’s very “a-peeling” to my fitness nutrition goals!

High Protein Banana Pudding: A healthy twist on this classic comfort food allows you to enjoy dessert with no guilt while making gains on your daily protein goals! Only 285 calories per serving, with 30g protein! Lower carb, lower, sugar, gluten-free.

Indulge in guilt-free dessert-eating, all while making gains on your daily protein intake. Cottage cheese and protein powder, blended with a banana creates pudding-like mixture that can be layered with banana slices and low-carb vanilla wafers.

Each serving of this cottage cheese banana pudding has 30g protein and 285 calories! A bowl full makes a great workout snack, healthy dessert – or even balanced breakfast (hey, there’s fruit in it!!)

This lower carb banana pudding blends up easily in a smoothie-sized, smaller personal blender – the recipe yields two servings.

You can use the protein powder of your choice: whey, casein, plant-based, or whatever. You may have to add a splash more milk, depending on what type you use – the way it thickens up varies by product.

I used a plant-based protein powder from Nuzest and my milk suggestion in recipe is based on that. Save 15% on Nuzest with discount code: FITFORK

Whip up this banana cottage cheese recipe quickly – it only takes about 5 minutes, start to finish. No need to let it thicken in the fridge like a boxed pudding mix. It’s best eaten within a few hours after preparation (keep chilled, of course). Any leftovers may be also be kept covered in the fridge for a couple days. However, the banana blended into the cottage cheese and the banana slices may turn slightly light brown. It’s still perfectly fine to eat, the fruit has just come into contact with air and oxidized.

As an Amazon Influencer and Nuzest Affiliate, I earn from qualifying purchases.

5 from 5 votes

High Protein Banana Pudding with Cottage Cheese

Prep Time

5 mins

Total Time

5 mins

A healthy twist on this classic comfort food allows you to enjoy dessert with no guilt while making gains on your daily protein goals! Only 285 calories per serving, with 30g protein! Lower carb, lower, sugar, gluten-free.

Course: Dessert, Snack, workout

Cuisine: American, Southern

Keyword: banana, cottage cheese, high protein, protein powder

Servings: 2 servings

Calories: 285 kcal

Ingredients

1 cup 2% cottage cheese
1 to 2 tablespoons milk as needed
1 large ripe banana divided
1 scoop protein powder vanilla
¼ cup sugar-free fat-free non-dairy topping
1 ounce low-carb gluten-free vanilla wafers

Instructions

Add cottage cheese, 1/2 banana, 1 Tbs. of milk, and protein powder to blender and process until smooth, scraping down sides as needed.
If mixture seems too thick (which may happen depending on type of protein powder used), then add in the remaining 1 Tbsp milk. However, it is better to have too thick than too runny, so use extra milk sparingly.
Add to bowl and layer ½ of cookies and ½ of the remaining banana slices. Pour in “pudding” mixture and top with remaining cookies and banana slices. Dollop with non-dairy topping. If desired, sprinkle with cinnamon.

Recipe Notes

Makes 2 servings, each serving: 285 cal, 9g total fat (5g saturated), 29g total carb (7g fiber, 12g sugar), 30g protein