Tag Archives: chocolate

Protein Pumpkin Peanut Butter Cups – Healthy Halloween Candy

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Protein Pumpkin Peanut Butter Cups are proof that Halloween candy DOES NOT have to be full of sugar to satisfy your sweet tooth? Rich and delicious, you can enjoy a seasonal treat that not only tastes indulgent but also fuels your body with quality ingredients. These homemade peanut butter cups cups have everything you love about traditional peanut butter cups like Reese’s Cups —with a fall-inspired twist—and none of the tricks that can derail your healthy eating habits.

The filling combines your favorite protein powder, pumpkin puree, and a creamy nut butter (peanut, almond, or whatever you love), providing a perfect balance of flavor and nutrition. And the best part? Each bite is wrapped in a layer of rich, melted sugar-free chocolate that hardens in the freezer for an easy, no-fuss treat. They’re the perfect combination of creamy and crunchy, sweet and salty, and they deliver all the seasonal goodness of pumpkin without any added sugar.

Whether you’re looking for a healthier way to enjoy your favorite candy (Reese’s Peanut Butter Cups are one of America’s most beloved candies) or just need a high-protein snack to keep your cravings at bay, these cups have got you covered. Plus, at 139 calories, 12 grams of fat, 10 grams of net carbs, and 6 grams of protein per piece, you can feel good about indulging. Of course, those numbers might vary a little depending on which protein powder you use, but the end result is always a crave-worthy treat you won’t regret.

These nearly sugar free peanut butter cups are the ultimate Halloween treat or smart snack any time of the year, and the best part is, you can make them right at home—no need to wait for trick-or-treating season. Keep a stash in the freezer for when the cravings hit, and you’ll be ready with a healthier, protein-packed snack that tastes like a festive indulgence. It’s a healthy Halloween candy idea.

These easy protein pumpkin peanut butter cups are the perfect nearly sugar-free swap for Reese’s Cups, one of America’s favorite candies. Rich chocolate envelops a creamy center filled with protein and seasonal flavors. No bake, no guilt and a favorite homemade swap for Halloween candy.

Q & A FOR PROTEIN PEANUT BUTTER CUPS

What if I’m allergic to peanut butter? It is easy to swap the peanut butter for your favorite nut butter (almond butter works well), a seed butter, or even a nut-free spread like granola butter.

Do I have to use pumpkin? No, if you don’t care for pumpkin, you can just swap out for the same measurement of nut butter. However, note that this will add more calories and change the other macros.

Are there other options for the sugar-free chocolate chips? While I love sugar-free chocolate chips, and find they are very versatile for my protein treats, there are other options. So, yes, you can use traditional chocolate chips, dairy-free chocolate chips or carob chips. Note that the macros will change.

What are my protein powder options? You can use whey, plant-based, or whatever type of protein powder you love – really in any flavor (I have used both vanilla and pumpkin  flavors in whey). Or, you can substitute ¼ cup coconut flour for the 1/3 cup of protein powder. If you use an unflavored protein powder or coconut flour you will need to use a bit of sugar-free sweetener (to taste) in the filling mixture.

How do get cups out of muffin tins? If you don’t use liners, this is hard. You’ll need to freeze the cups almost completely, and then set out on counter for 5 minutes, and then shimmy out with a knife at the edges. The easiest way to prepare these chocolate peanut butter cups is to make this protein candy in reusable silicone cupcake liners or a silicone muffin pan for a no-fuss, no-mess outcome.

These easy protein pumpkin peanut butter cups are the perfect nearly sugar-free swap for Reese’s Cups, one of America’s favorite candies. Rich chocolate envelops a creamy center filled with protein and seasonal flavors. No bake, no guilt and a favorite homemade swap for Halloween candy.
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Homemade Protein Pumpkin Peanut Butter Cups
Prep Time
20 mins
chill
20 mins
Total Time
40 mins
 
These easy protein pumpkin peanut butter cups are the perfect sugar-free swap for Reece’s Cups, one of America’s favorite candies. Rich chocolate envelops a creamy center filled with protein and seasonal flavors.
Course: Dessert, party, Snack, workout
Keyword: candy, chocolate, peanut butter, protein powder, sugar-free
Servings: 12 servings
Calories: 139 kcal
Ingredients
  • 1/4 cup natural peanut butter
  • 1/3 cup pumpkin puree
  • 1/3 cup vanilla pumpkin or cake batter protein powder can use whey, plant-based, etc
  • 2 cups sugar free chocolate chips
  • 2 teaspoons coconut oil
  • ¼ – ½ tsp coarse sea salt for topping
Instructions
  1. In a large mixing bowl combine peanut butter, pumpkin and protein powder until combined and it is sticky. Set in fridge.
  2. In microwave-safe bowl, melt chocolate chips and coconut oil together. Microwave on high for 30 second increments, stirring well in between. Repeat until chocolate is fully melted, smooth and glossy 2-2.5 minutes total, typically.
  3. Place 1 tablespoon of melted chocolate into each cavity of a lined muffin tin. Use a spoon to gently press chocolate onto the sides of each liner, if it does not ooze over on its own. Place muffin tin in the freezer for 10 minutes to allow the chocolate to harden.
  4. Once the chocolate has set, remove peanut butter pumpkin mixture from fridge and approximately divide into 12 pieces (I just kinda “score” mine on top with the spatula).
  5. Add one section of the filling onto the top of the hardened chocolate, slightly pressing down with spatula to flatten some. Make that the filling does NOT reach the edges of the muffin cup, there should be a small bord.
  6. Next, top the filling with an even portion of the remaining chocolate. If needed, reheat it in the microwave for 10-15 seconds. Sprinkle with sea salt and place in freezer to set for 10 more minutes.
  7. Store leftovers in the fridge!
Recipe Notes

Heavenly Half-Size Raspberry Chocolate Tart

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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.
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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

No-Sugar Peanut Butter-Chocolate Protein Poke Cake

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No-Sugar Peanut Butter-Chocolate Protein Poke Cake is a quick and easy dessert that works with a lower carb, less sugar lifestyle. It’s a favorite for nearly every occasion! Each serving has 186 calories, 6g net carb, 12g fat and 10g protein when prepared as directed. That’s winning!

Poke cakes bring up nostalgic memories of baking up batter in a sheet pan, poking holes in the top, and then pouring on a sauce that gets sopped up by the holes. Traditionally though, the sauces have leaned toward the high-sugar side – sweetened condensed milk, chocolate sauce, pudding, and such. This makeover poke cake recipe uses peanut butter, sugar-free chocolate chips, milk (and some protein powder!) to create a better-for-you yet still decadent cake filling.

Quick, easy and makes 9 servings!

TIPS FOR MAKING PROTEIN POKE CAKE

Cake Mix: For convenience, I used a Fit Bake low-carb yellow cake mix (7-ounce pouch) sized to make a single round layer cake or 8”X8” square cake. You can use any cake mix that you like, just be aware that the Nutrition Facts will change. ALSO, if you are using a mainstream cake mix (like Betty Crocker, etc), those are typically 15-oz for two layers (so you will need to measure out ½ of dry mix for this recipe)

Pan Size: As noted, 8×8” brownie pan will work and is my preference. A 9” round cake pan works too! Anything bigger, the cake becomes too thin. I’ve never made as cupcakes, but the recipe should yield about 12 traditional-sized cupcakes or 6 jumbo cupcakes.

Filling: Use the creamy nut putter of your choice. I did peanut butter, but you can do almond butter, etc. Sugar-free chocolate chips helped keep the carb content down, and a scoop of protein powder added some extra nutrition (really any flavor will work – chocolate, vanilla, cake batter, etc. – as long as you think it sounds good)! I used Nuzest (see below for savings)

Toppings: For convenience, I used a sugar-free non-dairy whipped topping, but you could make your own whipped cream and sweeten with stevia drops. Extra sugar-free chocolate chips and some chopped peanuts for texture and flair!

This post contains affiliate links.

5 from 4 votes
Fun and flavorful, this easy-to-make poke cake will delight peanut butter and chocolate lovers. It's a lower carb and higher protein, so you can enjoy without guilt! A sugar-free and gluten-free dessert for any occasion
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Sugar-Free Peanut Butter Chocolate Poke Cake
Prep Time
5 mins
Cook Time
25 mins
Cooling
10 mins
Total Time
40 mins
 

Fun and flavorful, this easy-to-make poke cake will delight peanut butter and chocolate lovers. It's a lower carb and higher protein, so you can enjoy without guilt! Sugar free and gluten free!

Course: desesrt
Cuisine: American
Keyword: cake, chocolate, gluten free, low carb, peanut butter, protein powder, sugar-free
Servings: 9 servings
Calories: 186 kcal
Ingredients
Cake:
  • 1 7- ounce package Fitbake Yellow Low-carb Cake Mix or similar
  • 3 eggs
  • ½ cup Greek yogurt 0% fat
  • 2 tbsp water
Filling:
  • 1/3 cup creamy peanut butter
  • ½ sugar-free chocolate chips divided
  • ½ cup milk of choice
  • 1/3 cup protein powder either vanilla or chocolate will work
Topping:
  • 4- oz Sugar Free Non-Dairy Topping like SF Cool Whip – ½ the container
  • 1 tbsp chopped peanuts
Instructions

  1. Preheat oven to 350F.

  2. In mixing bowl, mix up cake ingredients and pour out into an 8×8” baking pan that has been sprayed with cooking spray. Bake for 25 minutes. Remove from oven and let cool in pan for 5-10 minutes.

  3. While cake is cooling, make peanut butter chocolate filling. In microwave-safe bowl, add milk, peanut butter and 1/3 cup of the chocolate chips (reserving the remaining for topping). Microwave in 20 second increments, stirring between, until chocolate melted and a smooth consistency achieved. Stir in protein powder.

  4. With end of a wooden spoon, poke holes in cake approximately ¾” apart, all over cake. Pour filling over cake, spreading around with spatula. Let cool a few minutes before spreading around whipped topping and then sprinkling with remaining chocolate chips and chopped peanuts.

  5. Cut into 9 squares. Store leftovers, covered, in fridge for up to 5 days.

Recipe Notes

Sugar-free “Like Magic” Shell Dessert Topping for Healthy Sweets

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If you were a kid in the 80s and 90s, you surely remember “Magic Shell”, a popular dessert topping known for its ability to harden quickly when poured onto cold surfaces. In fact, Magic Shell can still be purchased in-store and online today.

Drizzle, dunk or dip! This Sugar-free “Like Magic” Shell Dessert Topping with have you fondly reminiscing about being a kid! A simple, two-ingredient chocolate sauce recipe with unlimited uses for your dessert creations.

However, as a now grown-up girl-at-heart, who likes to manage both her carb count and pocketbook, I like to make my own no-sugar like magic shell chocolate sauce using just two ingredients – sugar free chocolate chips and coconut oil!  THAT’S IT!

Drizzle, dunk or dip! This Sugar-free “Like Magic” Shell Dessert Topping with have you fondly reminiscing about being a kid! A simple, two-ingredient chocolate sauce recipe with unlimited uses for your dessert creations.

To make a generous, 2-serving batch just add 1-ounce sugar free chocolate chips (about 3 tbsp) to a small microwave-safe bowl and add 1 teaspoon of coconut oil – it’s fine if still in solid form, it all melts together! Next, microwave for about 35-45 seconds until melting, then stir together until glossy and smooth. If you want a bigger batch, simply use the same 1 oz chocolate to 1 tsp coconut oil ratio – you may need to microwave a little longer to accommodate the larger volume.

.So, now that the chocolate sauce that hardens is done, it will work its “magic” by solidifying on contact with cold items – the coconut oil helps make it easy to drizzle, but then reverts back to its solid state after cooling! You can speed up the hardening process further by sticking your drizzled, dunked and dipped items into the fridge for a minute or two afterward.

FUN WAYS TO USE SUGAR-FREE “LIKE MAGIC” SHELL TOPPING 

Frozen Treats: Pour over ice cream and frozen yogurt. Even dunk popsicles into it!

Cold Desserts: Yogurt parfaits, trifles, frozen pies, cheesecakes and more.

Drink Rims: Add to the rim of a cold cocktail glass before filling – what a fun and delicious surprise!

Decorative Designs: Write a name or “draw” a design on a chilled plate or serving dish before placing ice cream or desserts on them.

Dipped & Drizzled Treats: Dip cookies, pretzels, marshmallows, or other snacks into hardening chocolate sauce quick chocolate coating. Try drizzling on popcorn that’s cooled and then tossing on coarse sea salt – -so good!

Fruit: Dip fresh fruits like strawberries, bananas, and apple slices into the sugar-free chocolate topping or drizzle across a bowl or tray full of fruit.

Drizzle, dunk or dip! This Sugar-free “Like Magic” Shell Dessert Topping with have you fondly reminiscing about being a kid! A simple, two-ingredient chocolate sauce recipe with unlimited uses for your dessert creations.

 TIPS FOR MAKING & STORING SUGAR-FREE HARDENING CHOCOLATE SAUCE

No water. Don’t add any water to this recipe to thin it out — that’s going to mess it up. In fact, ensure that the bowl you are using to melt chocolate chips in is completely dry and free of moisture.

Choosing Chocolate Chips: You can use any chocolate chip that works for your dietary eating pattern – sugar-free or dairy-free or traditional style made with sugar. You can also choose another flavor of chip such as white chocolate, butterscotch, peanut butter, and such.

Oil Substitutions: NO! Do not substitute coconut oil for another oil – it will not harden back up in the same way and sauce will remain runny.  Also, do NOT use coconut oil that has been “fractionated”, a processing step that keeps it in a liquid state at room temperature. Only use regular coconut oil that will appear solid at room temperature (under 78 degrees). 

Application: Simply spoon the sugar-free magic shell onto its final destination or use a small drizzle bottle. I personally like to use a mini mason jar (2-oz), because I can also use that jar to melt the chocolate – so less mess!

Storage: Do not store leftovers in the fridge. Instead, cover tightly and keep on counter or pantry, until needed – it really doesn’t go bad (or, I’ve always gobbled mine up before it has – I’m sure it would take months). If it’s a colder day, you may need to pop it in the microwave for 5-10 seconds to make more pourable.

I like to use this sugar-free magic shell sauce on my protein cheesecakes, it adds a lot of fun, flavor and flair — and I don’t have to worry about excess sugar.

Get the recipe for Boston Cream Pie Protein Cheesecake.

Note: This post contains affiliate links and I may earn a small commission on purchases — which I use to offset operating expense for The Fit Fork. Thank you!

Drizzle, dunk or dip! This Sugar-free “Like Magic” Shell Dessert Topping with have you fondly reminiscing about being a kid! A simple, two-ingredient chocolate sauce recipe with unlimited uses for your low carb dessert creations.

Granola Chocolate Bark (Small Batch with Low Carb Options)

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This easy-to-make chocolate nut butter candy will have your heart at first bite! It’s a small batch dessert recipe, but there is plenty to share with your sweetheart (or not)! And, only three ingredients! Visit the 15-sec video HERE!

Treat yourself (and a sweetheart) to this share-sized dessert that features only three ingredients (chocolate, nut butter, and granola)! Easy-peasy, the only ‘cooking’ is melting chocolate chips in the microwave! A fun Valentine’s Day treat, or for chocolate bark any day of the year! Low carb and sugar free options, very flexible.

Rich, creamy, and studded with your favorite granola (use plain packaged granola, a fancy granola with all the fixings, or your special homemade granola recipe).

Treat yourself (and a sweetheart) to this share-sized dessert that features only three ingredients (chocolate, nut butter, and granola)! Easy-peasy, the only ‘cooking’ is melting chocolate chips in the microwave! A fun Valentine’s Day treat, or for chocolate bark any day of the year! Low carb and sugar free options, very flexible.

Basically, a no-bake dessert (except melting chocolate chips in the microwave for about 1 minute), you’ll find this is a quick, easy, and uncomplicated way to soothe a chocolate-lover’s sweet tooth. Plus, you may already have all the ingredients in your pantry!

 This small-batch recipe is featured in my newest book, Cooking for One for Dummies (which can be pre-ordered NOW, and releases March 8, 2023).

In the cookbook, I show the Granola Chocolate Bar spread out thinly, using a silicone sheet or parchment-lined loaf pan or free-form on a lined cookie sheet.

Treat yourself (and a sweetheart) to this share-sized dessert that features only three ingredients (chocolate, nut butter, and granola)! Easy-peasy, the only ‘cooking’ is melting chocolate chips in the microwave! A Low carb and sugar free options, very flexible. Featured in Cooking for One for Dummies by Jennifer Fisher, thefitfork.com

Today, for a Valentine’s treat, I thought it would be cute to do in a heart-shaped ramekin! This creates a “thicker” result. If going this route, use an approximate 10-oz Crème Brulé-style ramekin or two smaller 6-oz low-side ramekins.  I’m kinda a ramekin collector freak, they are so fun and can be used for lots of smaller-scale recipes for one or two; using to hold prepped ingredients while making a recipe; for holding your everyday snacks for portion control.

Approximate macros for sugar-free chip version (will vary some based on nut butter and granola choices): 191 calories, 13g fat, 14g net carb, 3g protein

Treat yourself (and a sweetheart) to this share-sized dessert that features only three ingredients (chocolate, nut butter, and granola)! Easy-peasy, the only ‘cooking’ is melting chocolate chips in the microwave! A fun Valentine’s Day treat, or for chocolate bark any day of the year! Low carb and sugar free options, very flexible.
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PRO TIPS FOR GRANOLA CHOCOLATE BARK

Tip 1: There is so much flexibility, you can mix and match ingredients to suit your dietary preferences (for example there are lots of swaps if looking for low carb dessert ideas):

  • Chocolate: I used sugar-free dark chocolate chips, but feel free to substitute traditional chocolate chips. Also, try milk chocolate, white chocolate, cinnamon chip and all the other flavors out there!
  • Nut Butter: The only real requirement is to use a natural-style nut butter and NOT the solid kind with hydrogenated fats and sugars.  I used a cinnamon-flavored almond butter in my recipe today, but peanut butter, walnut butter, cashew butter, protein-boosted nut butters and most all types of blends will work!
  • Granola: For convenience, use packaged granola from your favorite brand. Of course, homemade granola is excellent too! If you don’t want to use granola, swap in an equal portion of things like coconut shreds, toasted chopped nuts, dehydrated or freeze-dried fruit pieces, little candies of choice, etc.

Tip 2: For less mess making granola bark, it’s highly recommended to oil the ramekin or, if using a baking sheet, use parchment paper or a silicone matt. You can also make in silicone candy molds, but I haven’t personally experiment with that.

Tip 3: Don’t skip the sticking in freezer step to firm up the chocolate bark before eating. Store leftovers in fridge.

Disclaimer: This post contains affiliate links.

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Granola Chocolate Bark (Small Batch with Low Carb Options)
Prep Time
5 mins
Total Time
35 mins
 

Treat yourself (and a sweetheart) to this share-sized dessert that features only three ingredients (chocolate, nut butter, and granola)! Easy-peasy, the only ‘cooking’ is melting chocolate chips in the microwave! A fun Valentine’s Day treat, or for chocolate bark any day of the year! Low carb and sugar free options, very flexible.

Course: Dessert, Snack
Keyword: candy, chocolate, holiday, low carb, valentines day
Servings: 4
Calories: 191 kcal
Ingredients
  • 1/3 cup chocolate chips sugar-free, if desired
  • ¼ cup natural-style nut butter peanut, almond, cashew, etc.
  • ½ cup of your favorite granola any type or your own toppings
Instructions
  1. In a small microwave-safe bowl, melt the chocolate chips on high in 30-second intervals, stirring between each, until the chocolate is melted and smooth.
  2. Stir in nut butter until smooth. Pour the chocolate mixture into a 10 to 12-ounce low ramekin*
  3. Sprinkle granola evenly over the top of the chocolate mixture and press down lightly so that it stays put. Freeze for 30 minutes to 1 hour, or until the bark has firmed up.
  4. Slice into pieces; store the leftovers in the refrigerator.
Recipe Notes

* Instead of a ramekin, spread chocolate mixture out thinly on a silicone mat (on baking sheet) before topping with granola. After freezing, break up into free-form pieces. You can also use silicone baking and candy molds for a different effect.

Approximate macros for sugar-free chip version (will vary some based on nut butter and granola choices): 191 calories, 13g fat, 14g net carb, 3g protein