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.
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 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 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.
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.
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 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.
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.
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.
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.
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 Easy Cheesecake Topping
Prep Time
5mins
Cook Time
10mins
Total Time
15mins
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: 2servings
Calories: 243kcal
Ingredients
2/3cupfresh raspberriesdivided
1egg
1/2cupunsweetened coconut milk from cartonsplash more, if batter too thick
1/3cupvanilla protein powderyour choice of variety
3tbspcoconut flour
1/4tspbaking soda
2Tbsplow-fat cream cheesesoftened
2tspsugar free chocolate chips
Instructions
Add ½ cup raspberries into bowl (Reserving remainder for the topping). Use a fork to smash them up into a jam-like consistency.
Stir in egg and coconut milk into raspberries, whisking together with a fork until combined.
Next, mix in coconut flour, protein powder, and baking soda until combined.
Heat non-stick skillet over medium heat.
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
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.
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!
Course:
cookie, Dessert, Snack
Keyword:
cookie, fall, protein powder, pumpkin, snickerdoodle
Servings: 24cookies
Calories: 67kcal
Ingredients
For Cookies:
1/2cupbutter, softened
2/3cupgranulated sweetener with a 1:1 measure equivalent with white sugarI used xylitol
1tbspmolasses
½cupunsweetened pumpkin from can
1teaspoonvanilla extract
½cupprotein powder, vanillaOR can use pumpkin flavor or unflavored protein powder
1/2teaspooncream of tartar
1/2teaspoonbaking soda
1/4teaspoonbaking powder
1/4teaspoonsalt
½tablespoonpumpkin pie spice
1cupall-purpose flourgluten-free baking flour
For rolling:
1/4cupgranulated sweeterthe same type used for your dough
1/2teaspoonground cinnamon
Instructions
Soften butter, whisk with granulated sweetener and molasses. Whisk in pumpkin and vanilla extract until smooth.
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.
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.
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.
Makes about 24 cookies. 67 cal, 6.5g carb, 4g fat, 3g protein per cookie
