When life throws mangos at you, make a Mango Protein Cheesecake Cup for one. It’s no-bake, no stress and ready to impress your taste buds.
This easy, single-serve high protein snack is sweet and tart and creamy, a delicious healthy dessert that is nutritionally on point for breakfast or a post-workout snack! It’s a great source of protein, calcium and fiber (full nutrition in recipe card).
It all starts with one of my favorite ingredients, blended cottage cheese. A cottage cheese cup is such a powerhouse food providing lots of protein and calcium for a relatively low calorie expenditure. Vanilla protein powder pumps up the protein even more – use the variety you like best! In this cheesecake cup, I use Nuzest Clean Lean Protein, a plant-based protein powder that’s easy to digest and has a good texture. (Save 15% with code FITFORK)
If you have fresh mango to add as garnish – GREAT! But, it’s still amazing with just the mango juice!
Juice: You can use straight up mango juice, or a mango juice blend – I prefer to look for juice with no added sugar.
Chia Seeds: these help the juice gel up and add a great jam-like texture – you can use black chia seeds or white chia seeds, your choice!
Cottage Cheese Tip: Because I almost exclusively use BLENDED cottage cheese in my diet (a texture preference), I pre-blend my cottage cheese when I get home from the market and then put it back in the container, ready to go. However, if you are just blending the small ¾ cup called for in this recipe, you’ll want to use a personal sized blender.
Mango Protein Cheesecake Cup for One is a no-bake, easy high protein snack that will be your new tropical-inspired favorite for a healthy dessert, post-workout snack or even an easy breakfast that also boasts lots of calcium and fiber.
Course:
Breakfast, Dessert, Snack, workout
Keyword:
cheesecake, cottage cheese, mango, protein powder
Ingredients
¾cup2% cottage cheeseblended
3tbsp.vanilla protein powder
3oz.mango juice or a no-added sugar mango juice blendI used Naked’s Mighty Mango
1 ½tbsp.chia seedsblack or white
optional garnish Fresh mango, chopped
Instructions
Blend cottage cheese in personal-sized blender, scrape down sides as needed.
Stir in protein powder. Add cottage cheese mixture to 10-12 ounce mug (or bowl)
Add mango juice and chia seeds to small jar and shake. Pour over top, chill for 30 minutes to gel up chia seeds. Add chopped mango, if desired.
You’ll love this guilt-free makeover on a classic dessert favorite – Caramel Protein Tiramisu! By swapping out traditional ingredients for healthier options — like blended cottage cheese for mascarpone cheese and rice cakes for lady fingers – you get a protein dessert that not only satisfies your sweet tooth but also fuels your body with nourishing goodness.
Whether you’re aiming to boost your protein intake (this protein tiramisu has 285 call and 31g protein!) or simply seeking a lighter, sugar-free snack option, this Tiramisu makeover recipe is sure to delight your taste buds without compromising on taste or a sense of treating yourself.
INGREDIENTS & TIPS
Rice cakes: Use your favorite plain rice cakes, salted or unsalted in the mini size. There are flavored rice cakes out there like caramel and chocolate . . . which would work – but would add sugar to the recipe (so I avoided them).
Cottage Cheese & Greek Yogurt: For a lower fat and low-calorie tiramisu that is packed with protein, this recipe relies on 2% cottage cheese blended no fat Greek yogurt to maintain a creamy texture. When whipping your cottage cheese in the blender in preparation for this cottage cheese dessert, do not drain it beforehand. The liquid, watery stuff you see is actually the whey protein – which is important for the nutrition and also to assist in blending!!
Coffee: Rice cakes are soaked in coffee, one by one, before layering into the tiramisu. You have lots of coffee choices and you only need about ¼ cup– regular brewed coffee, instant coffee, espresso (if you like a stronger taste), instant espresso (what I used), and even a canned coffee drink would work.
Protein Powder: Adding just a bit of protein powder (only 2 tbsp) boosts the protein count and helps sweeten without sugar. To make this a caramel tiramisu, I used a plant-based Caramel Protein from Nuzest (save 15% with code: FITFORK). You can also use a coffee or vanilla protein powder and the protein format of your preference – like whey or plant or whatever!
Cocoa powder:Unsweetened cocoa powder is dusted on top with a sifter in that famous old-world style. This little flourish adds deep chocolate notes and will make your cottage cheese dessert taste and look like a tiramisu! Because it was such a small amount of cocoa powder, I used a little mesh tea strainer as my sifter – genius, I thought!
Cup / Bowl Size: Choosing the right cup or bowl is a little tricky if you want a “perfect” presentation and see the layers– the bowl opening at the widest part has to accommodate the width of a rice cake (usually and 3 ¾” to 4”) – if the bottom is a little narrower, that’s fine as the soaked rice cake can be flattened smooth with a spoon. I used a 10-oz glass bowl filled up to the very tippy top (a 10-ounce custard cup or 10-oz ramekin would work great) Most 10-12 oz bowls, mugs or cups will work if you are not particular about perfect layers.
Scaling Up: This is a recipe for one, specifically measured to create one delicious single-serve tiramisu. That being said, it’s an easy recipe to scale up this tiramisu for one – simply multiply the ingredient portions by the number of servings desired to be make. I think it could also be made larger in an 8×8 or 9×13 dish, but I haven’t tried that yet!
If you love Caramel Protein Tiramisu, you’ll also love some of my other protein desserts featuring cottage cheese:
Note: This post contains affiliate links. I earn a small commission from any sales generated and that helps me offset operating expenses for The Fit Fork. Thank you!
Sounds odd, but holy yum – this healthy dessert, post workout snack (or even breakfast in my book), is delicious. The rice cakes soak up espresso and whipped cottage cheese, Greek yogurt and salted caramel protein powder make a creamy filling. No added sugar, gluten-free.
Course:
Dessert, Snack
Keyword:
cottage cheese, gluten free, high protein, protein powder, rice cake, sugar-free, tiramasu
Servings: 1serving
Calories: 281kcal
Ingredients
¼cupbrewed, instant or canned coffee or espresso
2unsalted or lightly salted rice cakesapprox. 4” diameter size
½cup2% cottage cheeseblended
¼cupfat-free Greek yogurt
2tablespoonsCaramel Protein Powdercoffee or vanilla protein works too
5-10drops liquid stevia or monk fruitif desired
1tspunsweetened cocoa powder
1tspsugar free mini chocolate chips
Instructions
In bowl, place coffee. Add first rice cake into coffee for about 10 seconds, then flip for another 5-10 seconds.
With spatula, gently move to a 10 oz bowl, if needed use spoon to pat down to be an even layer.
In another bowl, stir together whipped (blended) cottage cheese, Greek yogurt, protein powder, and stevia (if desired). Spoon half this mixture over soaked rice cake in bowl
Soak the second rice cake in remaining coffee, flipping, until all absorbed. Place in bowl over creamy later and then top with remaining creamy filling.
Use small sifter to dust on cocoa powder, sprinkle with chocolate chips. Serves 1.
Nuts, nuts, get your hot peanuts here! Heavenly Cinnamon Honey Roasted Peanuts is a quick and easy snack recipe from my Cooking for One for Dummies cookbook that will satiate and satisfy those salty-sweet cravings.
This honey-roasted peanut recipe is so much better than store-bought varieties, so fresh and warm and addictive – nothing like the smell of hot nuts in the air-fryer or oven. plus ready in under 10 minutes to snack on whenever the craving hits! I like the fact that the recipe is a single serve portion, so I don’t mindless snack on more than I intended.
Cinnamon Honey-Roasted Peanuts for One are a quick and easy snack, so much better than store-bought.
Just a few simple ingredients, like melted butter and honey, are mixed up with raw Spanish peanuts. (Note: use raw peanuts for the best result). Spanish peanuts (aka: redskin peanuts) are a great source of protein and fiber, plus they also have resveratrol, a plant compound shown to regulate blood sugar.
After coating the peanuts in the honey butter mixture, just roast ‘em up in an oven or air fryer (I really love my oven-style air fryer) Then, while still warm, they are tossed with a mixture of sugar, cinnamon and salt. My original recipe calls for sugar, today I made them with a granulated sugar substitute (in a 1:1 measure equivalency) and they turned out great. The purpose of the sugar-cinnamon-salt coating is to add a bit more flavor, add texture and keep them from being too sticky.
The portion size is pretty generous on this honey-roasted peanuts for one (1/2 cup), so if you have leftovers, they will stay fresh for a few days in an air-tight container or baggie. On the flip side, if you want a bigger batch, this is an easy, no-fail recipe to multiply up – no need to change any cooking time, just make sure peanuts are spread out in a single layer.
Treat yourself to a single-serve batch of honey-roasted peanuts dusted in cinnamon — all for you, you don't have to share (although, it's a generous portion, if you'd like too). This all-American snack satisfies those salty-sweet cravings, offers protein and fiber and tastes so much better than store-bought — made in only 10 minutes!
Course:
Snack
Cuisine:
American
Keyword:
air fryer, honey, peanuts, walnuts
Servings: 1serving
Calories: 395kcal
Ingredients
1tspbuttermelted
1tsphoney
½cupraw Spanish peanutsalso called redskin
2tspsugar or granulated sugar substitute1:1 measure equivalency
¼tspground cinnamon
¼tspsalt
Instructions
Preheat air-fryer or oven to 325F.
Stir honey into melted butter. Pour peanuts; stir until evenly coated and then spread out on small rimmed baking sheet lined with foil, parchment or a silicone baking sheet (to make clean up easier).
Air fry for 5-6 minutes or bake for 8-10 minutes, stirring up halfway through. Watch closely near the end, as sugared nuts will start burning fast once they reach the “tipping point.”
Remove from heat. In small bowl, stir together sugar (or sugar substitute, cinnamon and salt); sprinkle over peanuts while still warm; toss to coat. Let cool a couple minutes before eating.
Granola Honey Sweet Potato Fries! Pre-race carb loading (or every day munching) at it’s finest – all the good stuff, so easy! Based on a single-serve recipe on page 215 my Cooking for One for Dummies cookbook that can be ordered now on Amazon, Barnes & Noble, or your other fine book retailer online or in person.
Baked or air-fryer sweet potato fries are one of my go-to side dishes the night before a big workout or race. Those healthy carbs from the sweet potato and honey give me energy and the prep method doesn’t make me feel heavy and gross with added oils I don’t need.
I was inspired to add honey and coarse sea salt to my fries after eating a similar dish at a steak house years ago before a 50 miles race!!! So yummy, and I know helped me make it through many of those miles in the first half.
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Adding granola was just an “ah-ha” moment, when I was curious about adding a little extra texture and crunch. A box of salty-sweet granola made with oats, ancient grains, pecans and cinnamon was sitting out, so I sprinkled some on and it was like magic. You can use any granola you want, I just happed to have THIS ONE on hand.
Sometimes I’m the only one in the family who wants a sweet potato for one, so I came up with this single-serve sweet potato fry recipe. With 368 Calories, 11g fat, 64g carb, 8g fiber, 5g protein, it’s pretty generous sized and can be split with a friend if not as hungry as I usually am!!
Granola Honey Sweet Potato Fries for Air Fryer (or Oven)
Prep Time
5mins
Cook Time
12mins
Total Time
17mins
Looking for a quick and easy granola sweet potato recipe? Simple ingredients come together in minutes in an air fryer (or conventional oven) tomake the tastiest, crunchiest, salty-sweet (swalty) fries around!! You’ll love recipe for one (or two)!
Course:
Appetizer, Side Dish
Keyword:
granola, honey, sweet potato
Servings: 1
Ingredients
10ouncesweet potatoapprox
2teaspoonsolive oil
2teaspoonhoney
¼teaspoonHimalayan Sea salt
2tablespoonsalty-sweet granola of choice
Instructions
Preheat oven to 400F or Air fryer to 360F.
Wash, dry and cut sweet potato into 1/3” thick fry-sized pieces. Place wedges in pile on baking sheet and drizzle with olive oil; toss to coat. Spread out in even layer on pan or transfer to Air fryer basket.
Bake for 25 min in oven or 12 min in air fryer, flipping half way. Will be done when turning crispy brown around edges and soft in center.
Let cool a couple minutes. Sprinkle with salt and drizzle with honey, toss gently. Sprinkle with granola!
Buying a big tub of hummus can seem like such a commitment, especially if you’re snacking solo or with a just friend or two. My Small Batch Hummus recipe is perfectly proportioned so that you can finish it off in two sittings (or one snack session if super hungry) – or share it with a buddy and have no leftovers clogging up the fridge!
Exciting News:
This small batch dip (or spread) is featured in my upcoming cookbook, Cooking for One for Dummies (which can be pre-ordered now, ships on March 7, 2023)
Plus, when you make homemade hummus, you’re in total control of the ingredients – there’s no weird preservatives, additives, or yucky stuff. Plus, you get all the benefits of chickpeas, they are abundant in dietary fiber and also a good source of plant protein, iron, folate and other essential nutrients.
It’s fast, it’s easy, there is no cooking – you start with a can of chickpeas. Of course, you can make your own chickpeas, but that adds a lot of time and hassle to what is an easy-peasy snack recipe for one or two.
Gently rub any remaining skins off your chickpeas for smoother hummus.
After draining the chickpeas (a legume sometimes referred to as garbanzo beans), pour them out onto a clean dishcloth or paper towels and lightly rub dry. In addition to drying the chickpeas, the other goal here is to remove any lingering skins. The light patting dry will encourage stragglers to fall off, simply pick the skins out and discard. The skins will do no harm if they end up in your hummus, it will just be not quite as smooth and creamy.
Then, it’s just a matter of whipping everything up in a food processor or blender. Since this is a small batch appetizer recipe, a mini food processor or personal sized blender will work best.
How to Serve Small Batch Hummus
Simply paired with raw veggies like carrots, celery, radishes, squash rounds are my favorite way to eat hummus.
Serve with pita wedges for dipping, smear on crackers, or spread on slices of toasted baguette.
Elevate sandwiches, wraps and quesadillas by spreading around as part of the filling.
Get creative and toss with hot pasta or zoodles for an instant chickpea sauce.
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Leftover Chickpeas in Can? While this homemade hummus for two uses just half a can of chickpeas, don’t throw the remainder out — you have options. First, you could easily double the homemade dip recipe, it scales up beautifully (however, do note the capacity of your mini food processor and use a bigger processor or blender, if needed). I also have another “1/2 can chickpea” recipe — Air-Fryer Crispy Chickpeas for One which also make a fabulous, heathy snack or salad topper.
Make just enough homemade hummus to get your through a couple health snack sessions — or to share with a friend. Easy, healthy, and homemade, a fantastic snack and spread to add to your active lifestyle. Lots of dietary fiber and a good source of plant protein, dietary fiber, iron, folate and other important nutrients.
¾cupcanned chickpeasdrained and rinsed (about half a 15.5-ounce can)
3tbspolive oilplus an additional 1 teaspoon for topping, if desired
1½tbsptahini
1tbsplemon juice
½tspgarlic or garlic paste
¼teaspoonsalt
¼teaspoonground black pepper
1/2teaspoonsmoked paprika
Instructions
Place all the ingredients in a personal-sized blender or mini food processor; process until smooth. If the consistency seems too pasty or thick, blend in 1 teaspoon of water at a time until desired texture is achieved.
Transfer the hummus to serving bowl and drizzle with 1 teaspoon of olive oil and a sprinkle of paprika.
Recipe Notes
NOTE: Store the leftovers in an airtight container in fridge for up to 4 days. VARY IT! Extra chickpeas from can be kept in an airtight container in fridge for a few days and added to salads, soups, and wraps
LEARN MORE! This small batch dip (or spread) is featured in my upcoming cookbook, Cooking for One for Dummies (which can be pre-ordered now, ships on March 7, 2023)
