Tag Archives: dips

Pumpkin Spice Peanut Butter: High-Protein, Low-Fat Spread for Fall Snacking

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If you love pumpkin spice season but don’t necessarily want every pumpkin recipe to involve loads of sugar and fat, this one is for you. This easy Pumpkin Spice Peanut Butter combines creamy pumpkin, Greek yogurt, vanilla protein powder, peanut butter powder and cozy pumpkin pie spice for a thick, spreadable treat that tastes like fall.

Why You’ll Love This Pumpkin Spice Peanut Butter

Each 2-tablespoon serving is just 75 calories, which is about 60% fewer calories than a 188-calorie serving of traditional peanut butter. It’s also a simple way to add protein to your favorite fall snacks with no added sugar, thanks to a combination of plain Greek yogurt and protein powder.

I love recipes that require almost no effort, and this one checks that box. No cooking, no blender and no complicated ingredients—just stir everything together and you have a pumpkin-spiced spread ready for the fridge. Use it on toast, rice cakes, waffles, pancakes or apple slices, swirl it into oatmeal or yogurt, or grab a spoon and call it a snack. (I won’t tell.)

Ingredients in this Low-Fat Homemade Peanut Butter

Non-Fat Greek Yogurt: Greek yogurt gives this pumpkin spice peanut butter a creamy, thick texture while adding protein. Non-fat yogurt keeps the spread lighter without sacrificing that creamy consistency.  If you want a more indulgent option, feel free to use 2% or full fat Greek yogurt.

Pumpkin Puree: Pumpkin brings the seasonal flavor and natural creaminess. Be sure to use 100% pumpkin puree, not pumpkin pie filling, which contains added sugar and spices. I’m using canned pumpkin for convenience, but if you are DIY kind of person, feel free to use your own homemade pumpkin mash.

Vanilla Protein Powder: Vanilla protein powder adds sweetness, flavor and an extra protein boost. I used Previnex Nourify vanilla protein powder (a plant-based option with extra micronutrients), but you can use your favorite vanilla protein powder. Also a cake batter flavor would work great too.

Save 15% at Previnex with code THEFITFORK

Peanut Butter Powder: Peanut butter powder (like PB Fit) delivers that classic peanut butter flavor while keeping the spread substantially lower fat and lower cal than traditional peanut butter. It also mixes easily into the yogurt and pumpkin base.

Pumpkin Pie Spice: A little pumpkin pie spice brings the whole thing together with classic fall flavors of cinnamon, ginger, nutmeg and other warming spices. I used a pre-packaged pumpkin pie spice blend for convenience, but feel free to whip up your own with cinnamon, nutmeg, ginger, and a pinch of cloves.

How to Enjoy & Store Leftovers:

This pumpkin spice spread is ridiculously versatile. Store the finished spread in an airtight container in the refrigerator for up to one week. Here are some serving ideas:

  • With apple slices for dipping
  • Spread on whole-grain toast
  • Swirled into oatmeal
  • Dolloped onto Greek yogurt
  • Spread over pancakes or waffles
  • On rice cakes
  • As a topping for overnight oats
  • Straight off the spoon—because we’re adults and make our own rules
Homemade high-protein pumpkin spice peanut butter ready to spread or dip
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Pumpkin Spice Peanut Butter (Low-fat, High-protein)
Prep Time
5 mins
Total Time
5 mins
 
This easy Pumpkin Spice Peanut Butter is creamy, high-protein and low-fat with only 75 calories per serving. A simple, delicious fall snack!
Servings: 6 2-Tbsp. servings
Calories: 375 kcal
Ingredients
  • ½ cup non-fat Greek Yogurt
  • ½ cup pumpkin puree
  • ½ cup vanilla protein powder I used @Previnex Nourify
  • ½ cup peanut butter powder
  • 1 tsp pumpkin pie spice
Instructions
  1. Add all ingredients to a bowl and stir until a thick spread is formed. Store in an air-tight container in fridge for up to 1 week.
Recipe Notes

Small Batch Hummus to Serve One or Two

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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!   

Small Batch Hummus - Cooking for One

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.

skin on chickpeas
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.

Air Fryer Crispy Chickpeas for One a=is a quick, easy and healthy snack with lots of dietary fiber plus protein, iron, and folate.

Make both the Small Batch Hummus and the Air-Fryer Crispy Chickpeas for Ones and kill off the whole can at once making healthy snacks.

This post contains affiliate links.

5 from 9 votes
Small Batch Hummus - Cooking for One
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Small Batch Hummus
Prep Time
5 mins
Total Time
5 mins
 

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.

Course: appetizers, dips, snacks, spreads
Cuisine: Mediterranean
Keyword: appetizer, chickepeas, dip, garbanzo beans, snacks, spread
Servings: 2 servings
Ingredients
  • ¾ cup canned chickpeas drained and rinsed (about half a 15.5-ounce can)
  • 3 tbsp olive oil plus an additional 1 teaspoon for topping, if desired
  • 1½ tbsp tahini
  • 1 tbsp lemon juice
  • ½ tsp garlic or garlic paste
  • ¼ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 1/2 teaspoon smoked paprika
Instructions
  1. 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.
  2. 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)

8 Golden, Good-For-You Turmeric Recipes

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Turmeric, turmeric, the golden root . . .the more you eat, the more you “whoot”! Pardon me, I’m in a silly mood, but turmeric is an easy-to-use spice ingredient that kicks up both the color and nutrition of your recipes.8 Golden Good For You Turmeric Recipes

You may already be on board with an all-access, fast-track pass to turmeric town. But, newbies and veterans alike will find the mild, earthy taste to complement many dishes – and the health benefits are the bomb. This spice is abundant in curcumin, has anti-inflammatory and anti-oxidant powers that can help reduce the incidence of many diseases including some cancers, heart disease, Alzheimer’s, depression and more.  I’m no doctor, just a fan — google Turmeric Health Benefits to learn more about fresh turmeric and turmeric supplements. Meanwhile, check out my roundup of 8 Golden, Good-for-You Turmeric Recipes. Continue reading →

Lower-Fat Blue Cheese & Fire-Roasted Tomato Queso – Good Game Day Grub!

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Lower-Fat Blue Cheese Queso makes a great football game day snack served with baked chips, pretzels or veggies.Football parties, tailgating and fall season gathers require dip to draw people together. Just think of all the great gossip, high-fiving and friendly smack talk that has gone down in, what I like to call, the “Chip and Dip Zone.”

But, maybe you hesitate to enter the ZONE for fear of the cheesy dip – is it made of mystery processed “cheese,” loaded with fat upon fat, or just boringly bland?  I’ll admit, these thoughts cross my mind, especially flashbacks of tepid fake orange stadium cheese on stale round tortilla chips.  That’s why I came up with my Lower-Fat Blue Cheese & Fire-Roasted Tomato Queso – it’s bold and it’s better for you made with REAL ingredients.

Lower-Fat Blue Cheese & Fire Roasted Tomate Queso makes a great football game day snack served with baked chips, pretzels or veggies.

I think you’ll definitely widen your mind (and mouth) in appreciation for my Blue Cheese & Fire-roasted Tomato Queso. This unique cheese dip marrieds the audacious attitude blue-cheese with the smoky laid-back goodness of tomatoes roasted over flames. I’ve used my fav brand of blue cheese (Simply Artisan Reserve Blue Cheese Crumbles) and canned fire-roasted tomatoes which.  Of course, canned tomatoes are convenient and taste great in recipes, but did you know that they contain more lycopene (a free-radical destroying antioxidant) than those fresh off the vine? It’s true!

litehouse-blue-cheese-queso-snack-tray-beer-day

While this cheese dip recipe requires a whisk, it’s quite easy prepare, coming together in just 15 minutes or less– and you can keep it warmed for a party but pouring into a small slow cooker. It was first whipped up to celebrated International Beer Day with Litehouse Foods.  Using low-fat dairy products help keep this snack sensible in moderation and, if you are on a gluten-free diet, it is easy to swap out flour used in the roux with a gluten-free flour blend (I use Living Now Gluten-Free All-Purpose Baking Flour, it’s inexpensive and provides the right texture for my recipe)

Serve Lower-Fat Blue Cheese & Fire-Roasted Tomato Queso with veggie sticks, artisan chips, or chunks of crusty bread. I’ve even reheated the leftovers and poured over cooked zoodles and topped with shrimp for an impromptu “pasta” dinner.

If you are hosting a huge football party, you might want to consider adding my Healthy Snack Stadium to your spread of snacks, appetizers and game-day grub.

Healthy Snack Stadium - TheFitFork.com

[Tweet Not yer stadium cheese dip! Lower-Fat Blue Cheese & Fire-Roasted Tomato Queso #fitfluential #livinglitehouse”]

What football team(s) are you rooting for this season? Are you typically an at-home or stadium spectator? Please share in comments, xoxo Jennifer

Lower-Fat Blue Cheese Queso makes a great football game day snack served with baked chips, pretzels or veggies.
Print
Blue Cheese & Fire-roasted Tomato Queso
Cook Time
15 mins
Total Time
15 mins
 
Up your game day grub with this lightened up queso featuring the bold flavors of blue cheese and flame-kissed tomatoes. It's even a winner at dinner served over zoodles or pasta!
Course: Appetizer, Pasta
Cuisine: American, Italian
Servings: 10 servings
Ingredients
  • 2 1/2 cups reduced-fat 1% milk
  • 2 tablespoons butter
  • 2 tablespoons all-purpose flour can sub gluten-free all purpose blend
  • 4 ounces crumbled blue cheese
  • 1 tablespoon Itlalian herb blend
  • 1/2 teaspoon dried red pepper flakes
  • 1/2 cup thinly sliced green onions, both white bulbs and green tops
  • 15 ounce can petite cut tomatoes, drained
  • Sea salt and freshly ground black pepper, to taste
  • 6 ounces shredded low fat mozzarella
Instructions
  1. In a medium saucepan over medium-low heat, warm milk (without boiling), stirring occasionally.
  2. At the same time, heat butter in a large, heavy-bottomed saucepan over medium heat until melted. Add flour to melted butter and whisk continuously, cooking until it is bubbling and has turned lightly golden brown, 3 to 4 minutes.
  3. Stream in heated milk, whisking continuously, and continue to cook over medium heat until mixture bubbles and thickens slightly. Add cheeses and whisk well until melted smooth and incorporated. Add Italian Herb Blend, dried red pepper flakes, green onions and drained tomatoes, stirring until combined.
  4. Season with salt and pepper to taste. Pour into serving bowl and garnish as desired.

Skinny Garden Guacamole – Yes Peas!

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Are you an avocadotarian? Could you eat an avocado every day? I could, and have – and maybe more than one! skinny garden guacamole

Even though avocados are considered a “healthy” superfood, the good-for-you fats and calories can start to add up when overindulging on this rich, creamy fruit. Sometimes you still want to eat the whole bowl of guac, but don’t want that heavy stuffed feeling — say yay for my lighter Skinny Garden Guacamole. Continue reading →