Tag Archives: protein powder

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

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

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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, psl protein cheesecake, pumpkin protein recipes, pumpkin spice latte cheesecake with protein, pumpkin coffee cheesecake
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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

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Pucker Up for Lemon Protein Tiramisu

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Lemon Protein Tiramisu made with cottage cheese, greek yogurt, protein powder, rice cakes and a lemon as the main ingredients.

Lemon lovers, this one’s for you! If you’re a fan of all things lemony and looking for a healthy dessert (or even a breakfast option), get ready to fall in love with our Lemon Protein Tiramisu. This refreshing treat is not only bursting with zesty lemon flavor but also packed with protein, making it a perfect guilt-free indulgence. Just 256 cal, 24g carb, 4g fat and a whopping 33g protein for the generous-sized serving.

The Healthy Twist

Our Lemon Protein Tiramisu is designed with health and fitness enthusiasts in mind. It’s made without any added sugar, loads of fat, or gluten, so you can enjoy it without worrying about derailing your goals. The surprise ingredients that make this tiramisu both nutritious and delicious are cottage cheese, protein powder, and rice cakes. Yes, you read that right!

If you're a fan of all things lemony and looking for a healthy dessert (or even a breakfast option), get ready to fall in love with our Lemon Protein Tiramisu. This refreshing treat is not only bursting with zesty lemon flavor but also packed with protein, making it a perfect guilt-free indulgence. Just 256 cal, 24g carb, 4g fat and a whopping 33g protein for the generous-sized serving.

Why Cottage Cheese, Protein Powder and Rice Cakes?

  • Cottage Cheese: This creamy dairy product is an excellent source of protein, calcium, and vitamins. It’s low in fat and calories, making it a perfect ingredient for a health-conscious dessert – it blends into a smooth and creamy consistency. Cottage cheese desserts will keep you filled up!
  • Protein Powder: You only need about ½ scoop of vanilla protein powder, but it adds another 10g +/- protein depending on the type you use. It also acts a bit as a binder in the filling, but you CAN omit if you’d prefer.
  • Rice Cakes: These light and crispy cakes are naturally gluten-free and provide a good base for the layers of our tiramisu.  Rice cakes add a satisfying texture that sops up flavor without the heaviness of traditional cake layers (Lady Fingers). 
  • Tip: Use fresh lemon juice, if at all possible, the flavor is just next level. About one medium lemon should give you enough juice when squeezed (try this squeezer).

Perfectly Portioned for One

One of the best things about this Lemon Protein Tiramisu is that it’s perfectly portioned for one and fits into a bowl or wide-mouth mug about 16-ounces (I used these vintage-style glass mugs with lids, so be convenient for keeping covered in the fridge). Whether you’re treating yourself to a solo dessert or need a quick and healthy breakfast option, this recipe is convenient and easy to prepare without baking.

How to Enjoy Lemon Rice Cake Tiramisu

This versatile dish can be enjoyed in various ways:

  • As a Dessert: End your meal on a high note with this refreshing and protein-packed treat. And, did you know that dairy products can help you sleep better, making it perfect at night.
  • For Breakfast: Kickstart your day with a healthy, balanced and energizing breakfast that feels like a treat.
  • Post-Workout Snack: Replenish your energy and protein levels with a serving of this delicious tiramisu. 33 grams of protein!

Also, if you like this cottage cheese dessert recipe, you’ll love this Caramel Protein Cottage Cheese Tiramisu

A guilt-free makeover on a classic dessert favorite – Caramel Protein Tiramisu! Swapping out traditional ingredients for healthier options like blended cottage cheese for mascarpone cheese and rice cakes for lady fingers creates a protein dessert that nourishes with 31g protein for only 281 calories.

.Note: This post contains affiliate links.

Lemon Protein Tiramisu made with cottage cheese, greek yogurt, protein powder, rice cakes and a lemon as the main ingredients.
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Lemon Protein Tiramisu
Prep Time
10 mins
chill to set
5 mins
Total Time
25 mins
 
Pucker Up! Lemon lovers will be obsessed with this healthy dessert (or breakfast) packed with protein and no added sugar or gluten. Cottage cheese and rice cakes are the surprise ingredients, trust me – it works! No- bake, no stress with amazing macros for a little meal or dessert ready in no time– 256 cal, 24g carb, 4g fat and 33g protein.
Course: Breakfast, Dessert, Snack
Cuisine: American, high protein, Italian, workout
Keyword: cottage cheese, dessert for one, high protein, lemon, protein powder, tiramisu
Servings: 1 serving
Ingredients
  • ¼ cup fresh lemon juice about 1 medium lemon
  • ¼ cup sugar-free vanilla syrup like the coffee shop kind
  • 2 plain rice cakes standard size, not minis
  • ½ cup 2% cottage cheese
  • ¼ cup 0% Greek yogurt
  • ½ scoop vanilla whey protein about 2 tbsp
  • Optional toppings: whipped cream lemon zest, mint sprigs
Instructions
  1. In small cup or jar, mix together lemon juice and vanilla syrup to make “lemon syrup”. Set aside.
  2. Find a 12-ounce minimum capacity mug or bowl with wide opening (large enough to mostly accommodate rice cake).
  3. Set 1st rice cake in or on top (if slightly too large) of mug bowl, and soften with approx. 1/3 of the lemon syrup. Push down into bottom of container.
  4. Next add another 1/3 of lemon syrup, cottage cheese, Greek yogurt and protein powder to small blender and process until smooth.
  5. Pour ½ of this mixture over the rice cake in cup. Next add 2nd rice cake and soften with remaining lemon syrup, pressing down gently to make another layer.
  6. Top with remaining cottage cheese filling mixture. Chill for 15 minutes to set.
  7. If desired, top with whipped cream, lemon zest and fresh chopped mint.

Creamy Cottage Cheese Cheesecakes in 5 Delicious Flavors for Breakfast or Dessert

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Whether for breakfast, dessert or snack-time, these little, no-bake cheesecakes are pleasingly delicious, creamy and protein packed. They 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. I love easy cottage cheese recipes.

Featuring blended smooth cottage cheese, these creamy, no-bake treats are packed with protein, calcium and other great nutrition, making them a smart choice for breakfast, snack time or a healthy dessert!

Cottage cheese makes the perfect base for these healthy cheesecakes that are portioned up in single-serve size. Even if you think you don’t like cottage cheese, you’ll change your mind – once the curds are blended up smooth, it becomes an amazing creaming filling for cheesecake creations (and also cottage cheese bowls, smoothies, savory pasta dishes, baked recipes and more). When I get home from the store, I usually blend mine up in a smaller blender (like this one) and keep on hand in the fridge for whatever use I have in mind!

Also, it’s a good idea to have smaller mason jars, mugs, ramekins or bowls – around 10-14 ounces to portion out the no-bake cheesecakes before setting in the fridge! ENJOY!

This no added sugar cheesecake dessert features cottage cheese and collagen blended until creamy -- sugar free chocolate chips and strawberries put this no-bake, no crust, lower carb, single-serve recipes over the top.

Sugar-free Chocolate Chip Cottage Cheese Cheesecake: Dig into this smart, no-added-sugar, single-serve solution that will sooth your sweet tooth and give you enough protein (30g) to stand in for a full meal – thanks to cottage cheese and collagen powder.

These No-Bake Beet Protein Cheesecakes are not only pretty in pink and very delicious, but also include the functional benefits of eating beets and lots of protein thanks to blended cottage cheese and protein powder! Plus, that sugar-free chocolate topping is amazing. A healthy dessert or post workout snack.

No-Bake Beet Protein Cheesecakes with Sugar-Free Chocolate: You’ll love the pretty-in-pink benefits of Beetroot Powder, plus 39g protein per cup!

Boston Cream Pie Cottage Cheese Protein Chesecake

Boston Cream Protein Cheesecake for Two: You’ll love how an American classic dessert is transformed into a luscious, lower-carb (and high protein) treat that is also gluten-free and has no added sugar.

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.

Mango Protein Cheesecake Cup for One: Mango pairs up so deliciously with chia seeds and dresses up the top of this creamy protein snack. You’ll feel oh-so tropical.

Maple Pecan Protein Cheesecakes -- are a protein-packed, low-carb option that is healthy enough for breakfast or a smart dessert!

Maple Pecan Protein Cheesecake Cups: These no-bake, mini cheesecakes are lower-carb, higher protein, and offers 75% of your recommended daily calcium needs. Plus, you’ll fall in love with that maple flavor.

Featuring blended smooth cottage cheese, these creamy, no-bake treats are packed with protein, calcium and other great nutrition, making them a smart choice for breakfast, snack time or a healthy dessert!

Matcha Protein Waffles Made With Cottage Cheese

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Matcha Cottage Cheese Protein Waffles area matcha match-up made in heaven. Enjoy the benefits of matcha green tea in a filling breakfast that will fuel your morning. With 251 calories and 25g protein for a generous three-waffle stack, this is a protein breakfast idea you’ll want to put on repeat.

I upgraded my already amazing cottage cheese waffles, I make on repeat by adding a few teaspoons of matcha green tea powder to the batter.  Love the vibrant color of matcha green tea powder, and also the benefits which include non-jittery energy, anti-oxidants, metabolism support and more.

Another thing I love about these matcha waffles are that they are lightly sweet and don’t need any syrup. Of course, you can drizzle with syrup . . . but without syrup, they are perfect for taking on the go!

You are now hungry for matcha waffles!

INGREDIENT TIPS FOR PROTEIN MATCHA WAFFLES

Flour: You can make with a traditional all-purpose flour, or a gluten-free baking blend (I use Bob’s Red Mill 1:1 Gluten Free Baking Flour with great results. This recipe is not really meant for heavier alternative flours like almond flour, green banana flour, coconut flour, etc. – and thusly, those are not recommended.

Cottage Cheese: Even if you think you aren’t a cottage cheese fan, you are going to love these delicious protein waffles. The cottage cheese is blended smooth into the batter and you won’t even know it’s there – except you get a huge protein boost. I would recommend using 2% cottage cheese (or even 4%) over no-fat cottage cheese.

Protein Powder: Use the type and brand that you like – I’ve made batches with plant-based (Nuzest) and also whey protein. Both are great. Depending on the powder you “may” need to add a skosh more milk when blending the batter – it should be thicker than runnier though, so don’t over do.

Matcha: I’m a fan of Jade Leaf Matcha, it’s the #1 selling farm-direct organic Japanese matcha green tea powder in the U.S. For this recipe, I’m using the pure culinary matcha, not one of their amazing matcha latte mixes (which I do recommend for your waffle-accompanying beverage experience). Through May 10, 2024 use code NMDVIP20 to save 20% at JadeLeafMatcha.com.

Note: Post contains affiliate links. I earn a commission based on sales. Thanks for supporting The Fit Fork.

Matcha Green Tea Waffles are made with protein powder and blended cottage cheese for a protein-packed, low-cal breakfast that will satisfy you all morning. Lightly sweet with no added sugar, so no syrup needed – take on the go! Gluten-free option.
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Matcha Green Tea Waffles are made with protein powder and blended cottage cheese for a protein-packed, low-cal breakfast that will satisfy you all morning. Lightly sweet with no added sugar, so no syrup needed – take on the go! Gluten-free option.
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Matcha Protein Waffles
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
 

Matcha Green Tea Waffles are made with protein powder and blended cottage cheese for a protein-packed, low-cal breakfast that will satisfy you all morning. Lightly sweet with no added sugar, so no syrup needed – take on the go! Gluten-free option.

Course: Breakfast
Keyword: cottage cheese, matcha, waffles
Servings: 3 (about 3 waffles)
Calories: 251 kcal
Ingredients
  • 3 large eggs
  • 1/3 cup milk of choice
  • ½ cup 2% cottage cheese
  • ½ tsp vanilla extract
  • 1/3 tsp baking powder
  • ½ cup vanilla protein powder or unflavored collagen powder with a few drops of liquid stevia or monkfruit
  • ½ cup flour blend like bob’s red mill gluten blend or a traditional all-purpose flour
  • 2 tsp matcha powder
Instructions
  1. Add eggs, milk, cottage cheese and vanilla to blender; blend until smooth.
  2. Add baking powder and protein powder, and matcha powder and blend until smooth.
  3. Add flour half at a time, blending and scraping down sides between.
  4. Cooking in hot waffle iron according to manufacturer’s instructions. I used a Dash mini waffle iron to make 9 waffles. A traditional 4-square iron will make about 2 big waffles (eg: 8 squares).
Recipe Notes