Pumpkin Spice Latte Protein Cheesecake: No-Bake Treat for Fall

Fall is officially here, which means it’s time to indulge in all things pumpkin spice! But what if you could enjoy that iconic fall flavor in a healthy, protein-packed treat? Well, say hello to my Pumpkin Spice Latte Protein Cheesecakes—a no-bake dessert that you can whip up in minutes and is perfectly portioned in single servings! Makes two; each with 284 cal, 15g fat, 17g net carb, 26g protein

Pumpkin Spice Latte Protein Cheesecakes—a fall-flavored no-bake dessert that you can whip up in minutes and is perfectly portioned in single servings! Makes two; each with 284 cal, 15g fat, 17g net carb, 26g protein

These cheesecakes are perfect for when you’re craving something sweet but want to keep it light and nourishing. Made with smooth blended cottage cheese and a whey-protein coffee mix, each cheesecake offers a serious protein boost while keeping things creamy and delicious. Plus, you’ll get a little caffeine kick, about the same as half a cup of coffee, to keep you energized throughout the day.

BENEFITS OF PUMPKIN SPICE LATTE PROTEIN CHEESECAKES

Healthy Ingredients: Cottage cheese and whey protein coffee mix create a nutrient-dense base that’s high in protein and low in sugar.

Energy and Focus Boost: Thanks to the whey protein coffee mix, you get a modest kick of caffeine in each serving (equivalent of about ½ cup coffee) to help you smash goals through they day.

Fall Flavors: With canned pumpkin and pumpkin pie spice, you’ll get that cozy autumn vibe in every bite.

Easy to Make: These cheesecakes are no-bake, single-serving, and can be prepped in just a few minutes. They’re ideal for busy mornings, a post-workout snack, or a guilt-free dessert.

Chocolate Shell Topping: Sugar-free chocolate chips melted with a touch of coconut oil create a rich, crunchy shell that hardens in the fridge. It’s the perfect contrast to the creamy filling!

Pumpkin Spice Latte Protein Cheesecakes—a fall-flavored no-bake dessert that you can whip up in minutes and is perfectly portioned in single servings! Makes two; each with 284 cal, 15g fat, 17g net carb, 26g protein

WHEN TO ENJOY PUMPKIN SPICE CHEESECAKE WITH PROTEIN

Post-Workout: High in protein, these cheesecakes will help refuel, support muscle management, and satisfy hunger after a workout.

Dessert: Indulge in a sweet treat and satisfy cravings that won’t derail your health goals.

Breakfast: Yes, these pumpkin coffee cheesecakes are healthy enough to start your day with! No sugar crash, just lots of sustained energy here! Plus, the caffeine from the coffee mix adds a nice little morning boost.

TIPS FOR MAKING PSL PROTEIN CHEESECAKES

Blending: This recipe calls for blending cottage cheese for a smooth and creamy texture. For the small amount required, I find that using a personal-sized blender works best – or blending the entire container and using what you need, and saving the rest for another use.

Leftover Pumpkin: You will have leftover canned pumpkin from this recipe. If you don’t have another use for it in the next couple days, freeze in portions (I like ¼ cup in muffin tins) to thaw out and use later in smoothies, oatmeal, baked pumpkin protein recipes and more!

No-Caffeine Version: Swap out the protein coffee mix for an equal amount of vanilla, cake batter, or pumpkin-flavored whey protein. Continue with the rest of the recipe as directed.

Containers: I like to use 6-8 oz. container with air-tight lid, like a canning jar — like these wreck jars in photos.

Pumpkin Spice Latte Protein Cheesecakes—a fall-flavored no-bake dessert that you can whip up in minutes and is perfectly portioned in single servings! Makes two; each with 284 cal, 15g fat, 17g net carb, 26g protein
Pumpkin Spice Latte Protein Cheesecakes
Prep Time
5 mins
chill
5 mins
Total Time
10 mins
 

Pumpkin Spice Latte Protein Cheesecakes—a fall-flavored no-bake dessert that you can whip up in minutes and is perfectly portioned in single servings! Makes two. each with 284 cal, 15g fat, 17g net carb, 26g protein

Course: Breakfast, Dessert, Snack
Keyword: coffee, cottage cheese, latte, protein powder, pumpkin
Servings: 2 servings
Calories: 284 kcal
Ingredients
  • 1 cup 2% cottage cheese, blended
  • 0.33 cup mashed, pumpkin puree
  • 0.25 tsp ground cinnamon
  • .25 tsp pumpkin pie spice
  • 2 scoops coffee whey protein (equals 32 grams) (I used Chike)
  • optional a few drops of liquid stevia or monk fruit if not sweet enough for you.
  • 3 Tbsp sugar-free chocolate chips
  • 1 tsp coconut oil
  • 1 tsp pumpkin seeds
Instructions
  1. Add blended cottage cheese, pumpkin, spices, and coffee whey protein mix
  2. together and stir until smooth.
  3. Taste, and if not sweet enough for your liking, add 5-10 drops of liquid stevia or monk fruit.
  4. Divide mixture among two small bowls, approx. 6-8 oz.
  5. In small microwave safe dish, melt chocolate chips and coconut oil together for 45 to 90 seconds (stirring up every 20 seconds or so, until smooth and glossy). Pour evenly in a layer between the two cheesecakes.
  6. Sprinkle with a few pumpkin seeds, let set in the fridge 15 minutes to s
Recipe Notes

This post contains Amazon affiliate links.

3-Ingredient Cottage Cheese Pizza Crust (Low Carb, Gluten Free, Protein)

Treat yourself to pizza night done right with 3-Ingredient Cottage Cheese Pizza Crust, a gluten-free, low-carb and protein-packed alternative to traditional crusts.

I’ve been baking and cooking with cottage cheese for YEARS, so it’s funny to see all these viral cottage cheese recipes on TikTok, Instagram and such as if it’s something new! Using cottage cheese is a smart way to bump up protein, lower fat, and minimize carbohydrates in many recipes – pizza crusts included!

The macros on this pizza crust are impressively good. The recipe makes two personal sized crusts (about 6” diameter each) with a single crust (before toppings of your choice) coming in at 163 cal, 4g net carb, 10g dietary fiber, 5g fat and 18g protein.

The only ingredients used in this low carb pizza crust are cottage cheese, coconut flour and ground flax seed meal.

TIPS FOR MAKING COTTAGE CHEESE PIZZA CRUST:

COTTAGE CHEESE: When it comes to selecting cottage cheese for his keto pizza crust recipes, pick a small curd cottage cheese with 2% or 4% milk fat. Stay away from the Fat-free cottage cheese, it does not perform as well. Also, if you use small-curb cottage cheese, there is no need to blend the cottage cheese smooth (as some similar recipes call for). For reference, I used Good Culture 2% Classic Low-Fat Cottage Cheese. They also make a lactose-free cottage cheese, if that is needed.

COCONUT FLOUR: This recipe only calls for ¼ cup of coconut flour, but it is a very “thirsty” flour and much less is required than other types of flour. For this reason, please to not make flour substitutes.

GROUND FLAXSEED MEAL: I added ground flax seed to add more fiber to the recipes, along with omega fatty acids. If you can not source this, you can *likely* just substitute with 1 tablespoon more of coconut flour – but I have not tried this yet, so let me know if you do.

OPTIONAL SEASONINGS: You won’t need salt because cottage cheese has enough sodium. But you might like to add garlic powder, everything bagel seasoning, fresh chopped herbs, or whatever else you would prefer.

BAKING: You will need parchment paper or a silicon baking sheet to cover your baking pan and prevent sticking.

COOLING & STORING: After removing the crust from the initial baking, you will want to let it cool almost completely. Otherwise, it will be too fragile to handle. This recipe makes two homemade personal-sized pizza crusts. If you are not using both, cover the leftover one and keep in the fridge to use later for up to 5 days.

TOPPINGS: After your crust has mostly cooled, feel free to handle it to add sauce, more cheese, veggies, meats or whatever toppings you love. Pop back in the oven for about 10 minutes or until cooked to your preference.

Put your trust in this crust for pizza night! A low-carb, high-protein, gluten-free pizza crust that tastes amazing and holds up to the toppings of your choice. Recipe makes two personal-sized crusts, each with 163 cal, 14g carb (4 net carb), 5g fat and 18g protein.

I also have a 2-Ingredient, 2-Minut Pizza Crust recipe that the family loves too – it uses Greek Yogurt and self-rising flour (or an all-purpose gluten-free baking blend with a bit of baking soda).

2 Ingredient 2 Minute Pizza Dough
5 from 6 votes
Put your trust in this crust for pizza night! A low-carb, high-protein, gluten-free pizza crust that tastes amazing and holds up to the toppings of your choice. Recipe makes two personal-sized crusts, each with 163 cal, 14g carb (4 net carb), 5g fat and 18g protein.
3-Ingredient Cottage Cheese Pizza Crust
Prep Time
5 mins
Cook Time
20 mins
Total Time
35 mins
 
Simple, scrumptious and a crust you will crave for pizza night!! Add the toppings you enjoy. Makes two personal-sized crusts, each with 163 cal, 14g carb (4 net carb), 5g fat and 18g protein.
Course: Appetizer, dinner, lunch
Keyword: cottage cheese, gluten free, high protein, low carb, pizza
Servings: 2 servings
Calories: 163 kcal
Ingredients
  • 1 cup 2% or 4% cottage cheese Not zero-fat
  • ¼ cup coconut flour
  • 1 tbsp ground flax seed*
  • Optional: ½ tsp garlic salt or other seasoning of your choice However, don't add seasonings with a lot of salt added. Cottage cheese already has enough sodium.
Instructions
  1. Preheat oven to 400F.

  2. Add ingredients to bowl, mix until combined. Form into two balls.

  3. Line baking sheet with parchment paper or a silicone baking sheet. Use hands to smoosh down and form into two thin discs, approx. 6” diameter.

  4. Bake for approx. 20 minutes, or until turned golden brown and edges just about to get too brown. Remove from oven and let cool on pan about 5-10 minutes.

  5. Top with ingredients of choice and return to oven to bake for 10 more minutes, or until toppings done to your liking.

  6. If you don’t use the 2nd crust, wrap up and store in fridge for use later, up to 5 days.

  7. *If you can’t find this flax meal, try subbing in with 1 tbsp. more coconut flour. I can’t 100% vouch for outcome, but it should work. The flax is just a nice variety, offers fiber and omega fatty acids.

Recipe Notes

Cottage Cheese Pizza Crust nutrition

Note: This post contains Amazon affiliate links.

Pumped Up Protein Popcorn

Pump up snack time with Protein Popcorn! Adding protein powder to air-popped popcorn is a clever (and crunchy) way to boost your daily protein intake!

Looking for a healthy snack that will sustain you? Try adding protein powder to popcorn for a tasty, low-cal, high-protein snack with lots of fiber. Get the recipe at thefitfork.com

Popcorn is a whole grain and can be a great snack option when prepared yourself in a healthy way (meaning without the fat, excess salt and additives found in most store-bought options). Whole grains like popcorn contain important nutrients like fiber, vitamins, and minerals that are beneficial for our health.

Here’s the honey cinnamon version I made with collagen protein powder!

I personally like the “bang for budget” popcorn offers both your food expenses (it’s a very low-cost snack) and your calorie budget (3 cups of popped plain popcorn looks like a big serving, but has under 100 calories). This recipe makes two 3-cup servings. Nutrition per 1 serving is 120 calories, 8g protein 2g fat 16g net carb (based on the protein powder, cooking spray, and spices I used — may vary slightly for your products).

Looking for a healthy snack that will sustain you? Try adding protein powder to popcorn for a tasty, low-cal, high-protein snack with lots of fiber. Get the recipe at thefitfork.com

Turning plain air-popped or plain microwave popped popcorn into “Pumped Up Popcorn” is quick and easy.

Pick out your protein powder of choice. You can use any type of protein powder, meaning protein source (whey, casein, collagen, pea protein, other plant-based proteins, and blends. You can also experiment with unflavored or protein powder or a flavor. For each batch, you’ll use 2 tablespoons of powder – for this batch I used an honey cinnamon collagen protein powder from Great Lakes Wellness.

Looking for a healthy snack that will sustain you? Try adding protein powder to popcorn for a tasty, low-cal, high-protein snack with lots of fiber. Get the recipe at thefitfork.com
save 10% Great Lakes Wellness collagen and products with code THEFITFORK10off

Save 10% on Great Lakes Wellness with code THEFITFORK10OFF

Extras Tip: Get the basic recipe for protein popcorn recipe (shared at end of post) and upgrade with your special touch by mixing in a pinch, dash, teaspoon, or tablespoon (depending on the ingredient) of EXTRAS. These extras could include (but are not limited to):

  • Parmesan cheese or nutritional yeast
  • Cookie Spices like Cinnamon, Nutmeg, Ginger, even Cacao Powder
  • Savory & Spicy Spices like Chili Powder, Cumin, Italian Seasoning, Turmeric, Garlic Powder
  • Granulated Sugar Substitutes

Popcorn Making Tip: You can make this protein popcorn recipe in a counter-top air-popper, a microwave-popper, or even a brown paper bag in the microwave (yes! Add the ¼ cup kernels to a larger lunch-sized brown bag, fold down top, and microwave for 3 minutes or until popping becomes infrequent and sporadic).

Fun Fact: Popcorn has a volume expansion of over 25 times, so 1 tablespoon of kernels yields 1.5 cups of popped corn. 

Looking for a healthy snack that will sustain you? Try adding protein powder to popcorn for a tasty, low-cal, high-protein snack with lots of fiber. Get the recipe at thefitfork.com
PUMPED UP PROTEIN POPCORN
Prep Time
2 mins
Cook Time
3 mins
Total Time
5 mins
 

Make a quick and easy snack that will keep you filled up thanks to protein and fiber! Easy to customize with flavors and mix-ins of your choice!

Course: Snack
Keyword: popcorn, protein powder
Ingredients
  • 1/4 cup popcorn kernels (4 tablespoons) yield 6 cups
  • Cooking spray of preference two 3-second dispenses
  • 2 tablespoons protein powder or collagen powder
  • ¼ teaspoon salt
  • Optional Extra Mix-Ins of Choice, see notes
Instructions
  1. Prepare no-oil-added popcorn via the method of your choice: air popper, microwave popper, or even brown paper bag (see recipes notes).
  2. After popcorn has popped, work quickly and divide into two batches while still hot.
  3. Spritz each bowl with a 3-second spritz of cooking spray of choice, tossing the bowl to coat evenly as you do so.
  4. Quickly sprinkle half the protein powder, salt and any other mix-ins on each batch. Toss well for maximum sticking. If needed, do another quick spritz of cooking spray to encourage fall-off powder to stick on.
  5. Ready to serve in the two bowls, or toss together in one big bowl for sharing-style.
Recipe Notes

Nutrition: 120 calories, 8g protein 2g fat 16g net carb per serving (makes about 2 servings, 3 cups each)

Popcorn making tip: make microwave popcorn in a brown lunch bag, simply add the ¼ cup kernels to a larger lunch-sized brown bag, fold down top, and microwave for 3 minutes or until popping becomes infrequent and sporadic

Optional Mix-In Ideas:

    • Parmesan cheese or nutritional yeast

    • Cookie Spices like Cinnamon, Nutmeg, Ginger, even Cacao Powder

    • Savory & Spicy Spices like Chili Powder, Cumin, Italian Seasoning, Turmeric, Garlic Powder

    • Granulated Sugar Substitutes

Lemon Chia Seed Protein Snack Cake with Collagen

Lemon is flavor favorite of mine, especially around spring when I’m looking for a light, bright, sweet-tart taste so yummy for treats!

A light, bright, yummy snack cake featuring collagen protein. Only 142 cal per slice and 10g protein. This Lemon Chia Seed Protein Cake a treat for a healthy dessert, post workout snack or even breakfast.

My Lemon Chia Seed Protein Cake is a no-guilt option that is easy to whip up and offers 10 grams of protein, along with 12g net carbs, and6g fat for 142 calories per serving.

This lemon protein cake is great for a healthy dessert, post-gym snack, or anytime you are craving something sweet put looking to keep your lower-carb and strong. High protein low carb desserts like this Lemon collagen cake also makes a great breakfast.

I used Collagen from Great Lakes Wellness, my discount code will save you 10% – THEFITFORK10off

save 10% Great Lakes Wellness collagen and products with code THEFITFORK10off

I’m a big fan, and have used it for years to optimize my wellness and boost my protein intake at the same time. If you ever have any questions about using collagen powder in recipes, shoot me an email.

TIPS FOR MAKING LEMON CHIA SEED CAKE WITH COLLAGEN:

  • I used a standard 9” round cake pan, but you can substitute an 8” square pan, or a 12-count cupcake pan (standard size, not jumbo)
  • Fresh lemon juice gives a bolder, brighter flavor. One larger lemon yields about ¼ cup (4 tablespoons) fresh juice, which is what this recipes calls for. However, in a pinch, you can substitute bottled lemon juice and skip the lemon zest (or use a dehydrated lemon zest).
  • Store leftovers in an air-tight container for up to 5 days, or “meal prep” by packaging up individually in zip-top baggies and stick in the freezer for a thaw, grab-and-go breakfast or snack on your busy days.
  • Lemon protein desserts can be customized into the citrus dessert of your choice by swapping out lemon juice for lime juice, grapefruit juice or orange juice in the cake and glaze parts of the recipe.
A light, bright, yummy snack cake featuring collagen protein. Only 142 cal per slice and 10g protein. This Lemon Chia Seed Protein Cake a treat for a healthy dessert, post workout snack or even breakfast.
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Note: This post contains affiliate links.

Lemon Chia Seed Protein Cake with Collagen
Prep Time
5 mins
Cook Time
20 mins
Total Time
25 mins
 

A light, bright, yummy snack cake featuring collagen protein. Only 142 cal per slice and 10g protein. This Lemon Chia Seed Protein Cake a treat for a healthy dessert, post workout snack or even breakfast.

Course: Breakfast, Dessert, workout
Keyword: cake, chia seeds, collagen, high protein, lemon
Servings: 8 servings
Calories: 142 kcal
Ingredients
  • 3/4 cup gluten-free baking flour
  • 1/2 cup unflavored collagen powder
  • 1 tsp baking soda
  • 1/3 cup granulated stevia blend
  • 1/4 tsp salt
  • 2 tbsp chia seeds
  • 2 large eggs
  • ¼ cup almond milk
  • 1/2 cup unsweetened Greek yogurt
  • 3 tablespoons fresh lemon juice
  • 2 tbsp olive oil
Glaze:
  • 1 tbsp collagen powder
  • 2 tbsp stevia blend preferably powdered
  • 1 tbsp lemon juice
  • 1 tsp lemon zest
Instructions
  1. Preheat oven 350F.
  2. Mix together dry cake ingredients: flour, collagen, baking soda, stevia, and salt, and chia seeds.
  3. In another bowl, whisk together eggs, milk, yogurt, lemon juice and oil. Pour into dry ingredients; stir until smooth.
  4. Pour batter into standard 9″ cake pan coated with cooking spray. Bake for 20 minutes. Let cool 10 minutes, invert from pan.
  5. In small bowl, mix glaze ingredients. Use a fork to make small prices in cake for glaze to settle. Pour glaze over top. Cut into 8 slices.; Enjoy!
  6. Note, if using an 8" square pan, baking time will be the same. IF using 12-count cupcakes, reduce time to 15 minutes.

Recipe Notes

Nine Easy Breakfasts & Sweet Treats Made with Protein Powder

Today’s post is short (on time) and sweet (to your taste buds)! Lot’s of quick-to-make breakfast, dessert and sweet snack ideas made with my most favorite EVER, protein powder – Clean Lean Protein from Nuzest.

Think outside the shaker bottle when it comes to protein powder. Not just for smoothies, it's also very versatile as a baking ingredient – waffles, pancakes, cupcakes, cookies post-workout snacks and more. Here are some of my favorite protein powder recipes from thefitfork.com

I’m I big stickler on getting enough protein throughout the day. For my activity level and healthy aging, I personally aim for 1 gram protein per pound bodyweight – that’s about 120g protein per day for me. An easy way to help me meet the goal is using a quality protein powder, and Clean Lean Protein from Nuzest has been a favorite I’ve used for years. And, YES, I do have a 15% discount code to share: FITFORK

Clean Lean Protein from Nuzest is plant-based and suitable for vegan, vegetarian, Paleo and many other dietary eating patterns. I eat all the foods, including meat, but I find that a plant-based protein powder is easier on my digestive system than other powders. Nuzest protein powder is the best of the best in terms of quality, macros, taste and texture (IMO) – and it comes in many flavors to suit your preference – or even unflavored.

It’s easy to use protein powder in smoothies or a shaker bottle with almond milk. But baking with protein powder is also very easy and smart – in fact, I use it in almost all my protein powder dessert and breakfast creations like protein waffles and pancakes; protein cakes, cupcakes and muffins; post-workout protein bites, bars and snacks; and more. Here are some of my favorite easy protein powder recipes from thefitfork.com

Think outside the shaker bottle when it comes to protein powder. Not just for smoothies, it's also very versatile as a baking ingredient – waffles, pancakes, cupcakes, cookies post-workout snacks and more. Here are some of my favorite protein powder recipes from thefitfork.com
Links in order Left to Right, Top to Bottom

Sugar-free Strawberry Protein Cupcakes / Cakelettes

Giant Peanut Butter Protein Cookie for One

No-bake Protein Brownies with Real Strawberry “Sprinkles”

Protein Cottage Cheese Waffles Gluten-Free  

Giant Strawberries & Cream Protein Cookie for One

No-bake Coffee Protein Brownie Bites

Low-carb Cinnamon Protein Waffles Gluten-Free

Strawberry Protein Puppy Chow (Human Snack)

Apple-Pecan Whole Grain Breakfast Bake with Protein Powder