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

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

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.

A pretty in pink dessert that is low carb and packed with protein – and it tastes fabulous too! Recipe is super versatile to accommodate the protein powder of your choice, flavor profile, and a variety of sprinkles on top – You do You! 125 cal each, 8g protein, 5g net carb and 6g fat! A no guilt treat for your gal-pal gathering – or an anytime protein snack.

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 Bake, 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 collagen

Hot Spiced Watermelon Lemonade with Collagen:  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!
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Also, to keep you in a PINK mood, learn How the Color Pink Impacts Your Workout and Fitness Mood.

Raspberry Protein Pancakes with Easy Cheesecake Topping

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.

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).

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.
5 from 5 votes
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 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
  1. Add ½ cup raspberries into bowl (Reserving remainder for the topping). Use a fork to smash them up into a jam-like consistency.
  2. Stir in egg and coconut milk into raspberries, whisking together with a fork until combined.
  3. Next, mix in coconut flour, protein powder, and baking soda until combined.
  4. Heat non-stick skillet over medium heat.
  5. 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

Protein Pumpkin Krispie Treats – Sugar, Dairy & Nut Free!

Protein Pumpkin Krispie Treats are a healthy interpretation on one of my most-loved childhood snacks. They are made without marshmallows (or any added sugar at all) or butter – instead I use a sugar-free syrup swap and a seed and oat butter.

You’ll feel a wave of nostalgia with every bite of these better-for-you rice krispie treats, mixed up with real pumpkin to celebrate the season. No marshmallows or added sugar, plus protein for a balanced snack – this easy recipe is a winner and works for gluten-free, nut-free, vegan diets and more.

While you can use peanut butter, or any nut butter of your choosing, I like to use the Seed & Oat Butter from Garnish because it’s free of the Top 9 Allergens. Thankfully, I don’t have food allergies, but when you have someone in your house who does and/or you want to share dishes with others who might (but you don’t know) . . . . this spread is a great option. A great solution when there are peanut allergies around. Save 20% at EatGarnish.com with my code FITFORK

Garnish Seed & Oat Butter is a tasty alternative spread if you can do peanut butter or other nut butters. It's free of the Top 9 Allergens.

The protein rice krispies are a very satisfying snack that won’t leave you hungry or in a sugar-crash 30 minutes later – they have 11g protein thanks to the addition of some protein powder and the protein in the Seed & Oat Butter.

You’ll feel a wave of nostalgia with every bite of these better-for-you rice krispie treats, mixed up with real pumpkin to celebrate the season. No marshmallows or added sugar, plus protein for a balanced snack – this easy recipe is a winner and works for gluten-free, nut-free, vegan diets and more.

TIPS FOR MAKING PUMPKIN PROTEIN RICE KRISPIE TREATS

Nut Butter: Discussed above, but you can use any nut butter you prefer. The Seed & Oat Butter is a great solution if you or your guests have any peanut or tree nut allergies.

Sweetener: I used a zero-carb simple syrup. You can also use a honey substitute or maple syrup substitute. Also using real honey or 100% maple syrup is fine too, just note that the macros of the recipe will change.

Why Flaxseed?: If you notice that the syrup is more watery than thick, use the recipe suggestion to mix in 1 tablespoon of flax seed meal into the recipe to serve as a binder/thickener. In vegan recipes, flaxseed mixed with water is often referred to as a flax egg.

Protein Powder: Again, you have the leeway in this protein krispie treat recipe to use the type of protein powder you prefer – plant-based, whey, etc. Also, there are a few flavors that will work best including vanilla, cake batter, pumpkin and even unflavored. Today I used Clean Lean Protein from Nuzest, you can save 15% with code: FITFORK

Pan Size: This no marshmallow rice crispie recipe fits into an 8”x8” brownie pan, 9”x5.5” toaster oven pan, 9”x5” load pan, or even in 8 of the tins of a muffin pan.

Storing Leftovers: This recipe is the crispiest served right upon making. However, if you have leftovers to save, keep them in an air-tight container in the fridge for up to 5 days. They will be a little softer in texture, but still delicious.

You’ll feel a wave of nostalgia with every bite of these better-for-you rice krispie treats, mixed up with real pumpkin to celebrate the season. No marshmallows or added sugar, plus protein for a balanced snack – this easy recipe is a winner and works for gluten-free, nut-free, vegan diets and more.
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Protein Pumpkin Krispie Treats
Prep Time
5 mins
Total Time
20 mins
 

You’ll feel a wave of nostalgia biting into these rice krispie treats, mixed up with real pumpkin to celebrate the season. No marshmallows or added sugar, plus protein for a balanced snack – this easy recipe is a winner and works for gluten-free, nut-free, vegan diets and more.

Course: Dessert, Snack
Keyword: fall, gluten free, pumpkin, pumpkin dessert, pumpkin spice, vegan
Servings: 8 servings
Calories: 172 kcal
Ingredients
  • cup canned pumpkin puree not pumpkin pie filling
  • ½ cup Oat & Seed Butter from Garnish or nut butter of your choice
  • 1/3 cup zero-carb “syrupy” sweetener like a honey substitute or maple syrup substitute – or the real stuff if you don’t mind a higher calorie/carb count
  • 1 tbsp ground flax seed optional
  • 2/3 cup protein powder either vanilla, cake batter or pumpkin flavor
  • cup plain puffed rice cereal like Rice Krispies
Optional Chocolate Drizzle:
  • 3 Tbsp sugar-free chocolate chips
  • ½ tsp coconut oil
Instructions
  1. Line an 8”x8” brownie pan or 9”x 6” rimmed pan with parchment paper; or spray with cooking spray.
  2. Add pumpkin, oat/pumpkin butter and syrup to bowl and mix until combined. If your seed butter is thick, warm up in microwave for 10 seconds until an easier-to-stir consistency.
  3. Stir in flax seed meal. This can be omitted if you are using a thick syrup consistency sweetener. But if your sweetener is thinner, this helps serve as a thickener/binder.
  4. Stir in protein powder until combined. Mixture will be thick and pasty.
  5. Next stir in rice cereal until thoroughly coated and press down with fingers or spatula into prepared pan. Stick in freezer for 10 minutes to firm up before cutting.
  6. If you’d like to do the chocolate drizzle, add chocolate chips and coconut oil to small microwave-safe bowl and microwave/stir in 15-second increments until smooth. Drizzle over treats.
  7. Transfer back to freezer to firm up for 5 minutes before cutting into 8 bars/squares. Serve immediately.
  8. Store leftovers in air-tight container in fridge for up to 5 days. Note that the texture will be less crunchy on leftovers – but still yummy!
Recipe Notes

Note: Nutrition info w/o drizzle included

Pumpkin Protein Snickerdoodle Cookies | gluten-free option

Pumpkin Protein Snickerdoodle cookies are a delightful treat that captures the very vibe of fall with every bite. Trust me, it was my pleasure to give seasonal and smart-ingredient updates to one of my favorite childhood cookies – a simple snickerdoodle rolled in cinnamon-sugar and baked with buttery-crisp edges and a soft, chewy center.

These snickerdoodle protein cookies will become nostalgic in a new way. Make them a new fall baking tradition and savor the goodness of pumpkin and a delightful blend of warm seasonal spices.

One of the best advantages of pumpkin protein cookies is their nutritional profile. Each cookie has only 68 calories and 3g of protein – I like to use protein powder in lieu of some of the flour found in traditional recipes to provide a protein boost. 

I like to use Clean Lean Protein from Nuzest, but most any type of vanilla, pumpkin or unflavored protein powder can be substituted (like a whey) in the same measurement.

Save 15% at Nuzest with code FITFORK

This infusion of protein makes pumpkin protein snickerdoodles a fantastic cookie selectin for various occasions throughout the day. Whether you’re looking for a wholesome breakfast option, a post-workout replenishment, or a guilt-free bedtime snack that will help allay any feelings of hunger in the night, these cookies fit the bill.

To make these cookies even healthier, you can opt for your preferred sugar substitute to keep the carb content in check – make sure you are using a cup-for-cup substitute (today I used Xylitol, a natural substitute that has 1/3 fewer calories than sugar, no bad aftertaste, and is low on the GI index). This low-carb adaptability allows you to savor the sweet, rich flavors of fall without compromising your dietary goals or requirements. Additionally, if you don not want to use all-purpose flour, swap in a gluten-free baking flour.

Pumpkin spice makes me nice so I'm all about these pumpkin protein snickerdoodle cookies! Easy to make, nostalgic, yummy and only 67 cal, 6.5g carb with 3g protein per cookie!
5 from 5 votes
Pumpkin spice makes me nice so I'm all about these pumpkin protein snickerdoodle cookies! Easy to make, nostalgic, yummy and only 67 cal, 6.5g carb with 3g protein per cookie!
Pumpkin Protein Snickerdoodle Cookies
Prep Time
10 mins
Cook Time
12 mins
cooling
10 mins
Total Time
32 mins
 

Pumpkin spice makes me nice so I'm all about these pumpkin protein snickerdoodle cookies! Easy to make, nostalgic, yummy and only 67 cal, 6.5g carb with 3g protein per cookie!

Course: cookie, Dessert, Snack
Keyword: cookie, fall, protein powder, pumpkin, snickerdoodle
Servings: 24 cookies
Calories: 67 kcal
Ingredients
For Cookies:
  • 1/2 cup butter, softened
  • 2/3 cup granulated sweetener with a 1:1 measure equivalent with white sugar I used xylitol
  • 1 tbsp molasses
  • ½ cup unsweetened pumpkin from can
  • 1 teaspoon vanilla extract
  • ½ cup protein powder, vanilla OR can use pumpkin flavor or unflavored protein powder
  • 1/2 teaspoon cream of tartar
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon baking powder
  • 1/4 teaspoon salt
  • ½ tablespoon pumpkin pie spice
  • 1 cup all-purpose flour gluten-free baking flour
For rolling:
  • 1/4 cup granulated sweeter the same type used for your dough
  • 1/2 teaspoon ground cinnamon
Instructions
  1. Soften butter, whisk with granulated sweetener and molasses. Whisk in pumpkin and vanilla extract until smooth.
  2. Next stir in cream of tartar, baking soda, baking powder, salt, and pumpkin pie spice. Next stir in protein powder until combine, and then flour. Chill for 30 minutes.
  3. When ready to bake, preheat the oven to 350F degrees and line two baking sheets with parchment paper or silpat mats. In a shallow dish or bowl, stir together the 1/4 cup granulated sweetener and 1/2 teaspoon cinnamon for rolling.
  4. With measuring spoon, portion the dough by 1 1/2 tablespoons and roll into balls. Roll the dough in the cinnamon-sweetener mixture to coat, then arrange on the prepared baking sheet. Flatten the balls slightly (the cookies only spread a little bit as they bake). Bake for 12 – 14 minutes, until the edges are slightly golden. Cool 10 minutes on pan, then remove the cookies to a wire rack and let cool completely.
  5. Makes about 24 cookies. 67 cal, 6.5g carb, 4g fat, 3g protein per cookie

Recipe Notes

Small-Batch Chocolate Chip Protein Cookies with Gluten-Free Option

So many reasons to make your own Chocolate Chip Protein Cookies and my gluten-free, high-protein recipe, first and foremost, will leave you drooling! They definitely satisfy that craving for something chocolaty, tender and sweet – with the addition of protein powder can help you meet your daily protein goals – which may be higher for athletes and fitness enthusiasts looking for muscle repair and growth.   

Enjoy homemade cookie goodness with a boost of muscle-making protein. These Chocolate Chip Protein Cookies are all comfort food with none of the guilt, and have a gluten-free option. The small-batch size (makes 4) is just right to share or last a couple days!
Big cookie, big healthy benefits! 184 calories, 13+ grams protein, plus fiber and other nutrients!

Another great thing about homemade protein cookies is that you can bake a batch whenever the mood strikes! Yes, store-bought protein cookies may be convenient, but also come with high price tag (at least one out of my snacking budget) and less control over the exact ingredients such as the type of flour, protein, sweetener, or other ingredients which can make adhering to dietary restrictions difficult.

Enjoy homemade cookie goodness with a boost of muscle-making protein. These Chocolate Chip Protein Cookies are all comfort food with none of the guilt, and have a gluten-free option. The small-batch size (makes 4) is just right to share or last a couple days!

In terms of making this Chocolate Chip Protein Cookie work for your dietary eating preferences, there are options (see the tips below). Many protein cookie recipes online use a lot of peanut butter or nut butters – this is a nut-free protein cookie recipe. Not only for those with allergies, but to keep the calorie count around my reasonable snacking target.   

This small-batch Chocolate Chip Protein Cookie recipe makes FOUR large cookies – enough to share or to portion out through the week! Each protein cookie has only 184 calories and more than grams of protein! Note: Macros can vary based on what exact ingredients you use.

A fun, 15-second tutorial for Chocolate Chip Protein Cookies!

Chocolate Chip Protein Cookie Ingredient Choices and Other Tips

Flour Choice: All-purpose flour (like used in traditional cookie recipes) definitely works in this protein cookie recipe. But you may also substitute equal amounts of an all-purpose gluten-free baking blend (I like Bob’s Red Mill Gluten-Free 1:1) or an oat flour (or oats simply ground up to be fairly smooth in a blender). For this particular batch, I used popped amaranth that I also pulsed in a blender until mostly “floury” – it gave a light and fluffy result. Amaranth is an ancient grain that is naturally gluten-free – you can purchase amaranth flour or make your own with this popped amaranth method I described. ** Note: For best results, do not use almond flour, coconut flour or other similar type of dense, low-carb flour.

Sugar Choice: Just one-quarter cup of sugar is required for this recipe, but I still opted for a lower-carb stevia-based option to tweak the overall macros. If not using a “real” sugar (including brown sugar, cane sugar, coconut sugar), make sure that you choicer lower-cal choice is a granulated, 1:1 cup measuring equivalent. If it’s a granulated, “white’ sweetener, you can add 1 tsp. molasses to give a more “brown sugary” vibe.

Protein Powder Choice: Whey protein, casein and plant-based proteins (like pea protein) will all work about the same. I suggest using a vanilla flavor in this chocolate chip cookie with protein powder. My go-to is Clean Lean Protein from Nuzest in Smooth Vanilla – it’s a pea protein with no added gunk. I love it. Save 15% with my Nuzest discount code: FITFORK

Save 15% at Nuzest with code FITFORK

Chocolate Chips Choice: I prefer sugar-free, mini chocolate chips. Often these can be hard to find, so I’ll chop up the regular-sized, sugar-free baking chips, or just use the traditional mini chips (like Toll House), as the recipe doesn’t require too much. Feel free to use what suits you best in this small batch protein cookie recipe, even another flavor baking chip. You can even add other mixings like a couple tablespoons of chopped walnuts or pecans.

Baking Method:  Bake in a conventional oven at 350F. However, since this is a smaller-batch recipe, it can also be made in a larger toaster oven (just keep a closer eye, as toaster ovens tend to brown faster IMO).  Also consider using a silicone baking sheet liner so that you don’t have to spray or grease your pan, or wastefully throw away parchment paper.

Storage: If you don’t eat the protein cookies up right away, store on the counter in an air-tight container. Or, freeze cooked cookies in an air-tight, freezer zip bag for up to 6 months. Uncooked dough may also be frozen – roll into 4 balls, store in a freezer-safe container and thaw-and-bake a piece or two as needed.

Enjoy homemade cookie goodness with a boost of muscle-making protein. These Chocolate Chip Protein Cookies are all comfort food with none of the guilt, and have a gluten-free option. The small-batch size (makes 4) is just right to share or last a couple days!

Note: This posts contains affiliate links.

Chocolate Chip Protein Cookie – Small Batch with Gluten-free Option
Prep Time
7 mins
Cook Time
12 mins
Total Time
20 mins
 

Enjoy homemade cookie goodness with a boost of muscle-making protein. These Chocolate Chip Protein Cookies are all comfort food with none of the guilt. The small-batch size (makes 4) is just right to share or last a couple days!

Course: Dessert, Snack
Cuisine: high protein
Keyword: chocolate chips, cookie, protein powder
Servings: 4 cookies
Ingredients
  • ½ cup flour of choice ground popped amaranth, ground oats, gluten-free baking blend, traditional all-purpose flour, etc. However, DO NOT use almond or coconut flour or similar, will be too dense.
  • ½ cup protein powder (about 37 grams or 3 scoops of the @Nuzest plant-based protein I suggested)
  • ¼ cup granulated sweetener real sugar or alternative with cup for cup equivalent measuring
  • ¼ tsp baking powder
  • large egg
  • 2 tbsp coconut oil melted
  • 1 tsp molasses optional
  • 3 tbsp sugar-free mini chocolate chips or the baking chip and/or nuts of your choice
Instructions
  1. Pre-heat oven to 350F.
  2. Add popped amaranth or oats in blender and pulse-blend to a coarse but flour-y consistency. Or use an all-purpose traditional flour or all-purpose gluten-free flour.
  3. Add protein powder, sweetener, and baking powder – pulse to combine. Pour out into mixing bowl.
  4. Stir in egg, oil and molasses. Then add chocolate chips and work together until dough ball forms.
  5. Divide into 4 smaller dough balls.
  6. Place on baking sheet and press down lightly to flatten some with measuring cup.
  7. Bake for 12 minutes or until golden brown on top. Makes 4 cookies