Pumpkin season is here, and what better way to indulge than with a cozy, protein-packed treat that’s ready in minutes?
This single-serve pumpkin protein mug cake is the ultimate quick-fix for when you’re craving a sweet fall snack or a post-workout refuel. This pumpkin mug cake with simple, wholesome ingredients, this recipe comes together with just a mug and your microwave.
Why You’ll Love Pumpkin Protein Cake
Pumpkin Perfection: Canned pumpkin brings a rich, creamy texture and all the autumn vibes with a dose of fiber and vitamins.
Protein Powerhouse: Your favorite protein powder turns this pumpkin cake for one into a functional snack or even a breakfast on the go. Choose a flavor that complements pumpkin, like vanilla, cinnamon, or even pumpkin spice. . . . I used this plant-based protein powder.
Coconut Flour Magic: Coconut flour absorbs moisture beautifully, creating a soft, tender crumb without gluten. Plus, it adds a hint of natural sweetness and is a low-carb alternative to regular flour.
Microwave Convenience: No need to heat up the oven for this treat. In just a few minutes, you’ll have a warm, fluffy pumpkin protein dessert that satisfies your craving and keeps you on track with your fitness goals. Use a microwave-safe 8 to 12-ounce mug, bowl or ramekin – these ramekins are perfect.
Easy to Customize: Add in extras like a sprinkle of cinnamon, a dash of vanilla extract, or a handful of chocolate chips to make this treat truly your own. You could even top it with a dollop of Greek yogurt or whipped cream for extra indulgence.
So, next time you need a healthy pumpkin dessert, grab your mug, mix up a few ingredients, and dig into this warm, protein-packed pumpkin delight. It’s fall in a cup—quick, healthy, and oh-so-satisfying!
Whippedup a single serve Pumpkin Protein Cake with some canned pumpkin, vanilla protein powder, and few other simple, nourishing ingredients. This fall-season healthy desert will warm your heart and nourish your bod with macros so dialed in, you can even eat it for breakfast (I have). 259 cal, 11g fat, 18g net carb, 18gprotein per 1 cake
Course:
Breakfast, Dessert, workout
Keyword:
cooking for one, protein powder, pumpkin, single serve
Servings: 1serving
Ingredients
1large egg
2tbspmilk of choice
1/3cuppumpkin puree from canunsweetened
1/3cupvanilla protein powder
1tbspcoconut flour
¼tspbaking soda
¼tsppumpkin pie spice
Instructions
In small bowl, whisk together egg, milk and pumpkin. Next stir in protein powder, coconut flour, baking soda and pumpkin pie spice.
Next, spray 10-12oz microwave-safe mug or bowl with cooking spray. Add batter to mug and microwave, on high, for a total of approximately 2 minutes (in 30-second increments to keep the batter from going too crazy as it rises from the mug like a souffle – it will settle back down when cooling).
Say YES to this watermelon soup in the summer, it’s so refreshing – naturally light and sweet-spicy and hydrating – a good way to “eat” your water. The cucumber and watermelon in the recipe are loaded with water (96% water and almost 93% water respectively) which makes it no surprise the pair up are actually botanic siblings.
In addition to staying hydrated on a hot day, I like slurping up a bowl of this cold soup because it doesn’t make me feel bloated and heavy — in fact, it’s detoxing after an indulgent weekend thanks to robust levels of water, fiber, important vitamins, minerals and antioxidants.
Watch this 15-second tutorial!
I have been on a binge of “recipes for one” lately and have been working behind the scenes on a cooking for one cookbook. Making soup for one, may seem like too much effort, but trust me this simple and speedy recipe is almost no effort at all. And, even with college kids at home this summer, I still like to make this single-serve gazpacho and other recipes for one because I hate food waste, and they are most often always going their separate ways at the dinner area (such social lives)!
Making this cold soup with watermelon is easy-breezy – just gather up the ingredients (a little chopping involved, but it’s not intense), and then drop most everything in the blender (except reserve some extra watermelon that’s be diced up really find to stir into the blended soup for texture). And, top with crumbled feta cheese and extra fresh herbs, if desired.
BTW, for single-batch recipes like this watermelon gazpacho, I like to use a mini-blender for effective blending. Often in my larger blender, the ingredients don’t rise high enough over the blade level.
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Fruit soups make a good substitute for dessert when I’m being mindful of my diet. The recipe makes about 12-ounces and has 219 calories, 15g fat, 19g carb, 3g dietary fiber, and 4g protein. If you want to cut down the fat and calorie count, you can trim down the olive oil from 1 tablespoon to 2 teaspoons and by omit the tablespoon of crumbled feta cheese as the topping. Together this is about a 60-calorie reduction – it’s still a tasty recipe, however, I think the recipe is more satisfying how originally written.
If you love cold fruit soups and watermelon, I think you’ll be berry excited about a past recipe of mine — Cranberry Watermelon Gazpacho.
Note: This post contains affiliate links. I earn a small commission from products purchased, but price to you remains the same. Proceeds help offset operating costs for The Fit Fork. Thank you!
Refreshing and just for you! Whip up a single-serving batch of this hydrating, delicious cold soup made with watermelon, cucumbers and tomato — no-cook and ready in mintues.
Course:
Snack, Soup
Keyword:
watermelon
Servings: 1serving
Calories: 219kcal
Ingredients
1cupchopped cold watermelonreserve ¼ cup
1 5-ounceripe tomato
½cupchopped cucumberpeeled and seeded
1tablespoonolive oil
1teaspoonslime juice
½teaspoonred wine vinegar
1/8teaspoonred pepper flakes
1/8teaspoonblack pepper
1/8teaspoonsaltmore or less to taste
1tablespoonchopped fresh cilantro or other fresh herb like mint or basildivided
1tablespooncrumbled feta cheese
Instructions
Set aside 1/4 cup of watermelon and dice down into small bits (will be stired in at the end).
Add watermelon, tomato, cucumber, olive oil, lime juice, vinegar, red pepper, most of the fresh herbs (save some for garnish), red and black pepper, and pinch of salt to blender. Blend for about 30 seconds or until mostly smooth.
Best served cold, so if you did not start with cold watermelon, chill gazpacho for at least 30 minutes.
Pour into bowl and stir in diced watermelon. Top with crumbled feta cheese and herbs.
This better-for-you, no-bake, single-serving dessert is an explosion of flavor without fallout. Only 200 calories per the single ginormous bomb of deliciousness! All the adjectives I crave in a quick dessert – creamy, juicy, chocolatey, and healthy!
Cooking for one dessert recipes are a favorite of mine – I can make just enough to satisfy me at the time, without lots of leftovers sitting around tempting me. Plus, I have young adult sons – they tend to want decadent desserts while I go for the more mindful recipes that fuel my sports goals.
This strawberry cheesecake bomb is based on a childhood favorite recipe, no-bake oatmeal cookies. You just quickly microwave unsweetened cocoa, milk and sugar option (old days we used real sugar, today I’ve used a lower-carb monk fruit blend). Be careful it doesn’t boil over your bowl. Immediately stir in nut butter of choice, oats and coconut.
While this quick strawberry dessert sets up for 5 minutes in the freezer, hull an extra-large strawberry (or two smaller ones) and stuff with a bit of cream cheese (no need to sweeten it, this no-bake dessert recipe is already sweet enough.
Just mush and mold the cookie dough over the stuffed strawberry, then pop in the freezer for another 5 minutes to firm up. It’s not the most attractive thing as a whole, but when you slice it open or bite in you see the layers – that vibrant red of the berry pops and the cream cheese, well, looks so creamy!
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This strawberry dessert for one is gluten-free and 200 cal per serving with 12g fat, 24g net carb, 6g protein! Enjoy!!!!!
2.5Tbsp.granulated sweetenercup-for-cup sugar alternative
1tsp.unsweetened cocoa powder
1Tbsp.milk
1Tbsp.creamy nut butter
1Tbsp.old-fashioned oats
1Tbsp.unsweetened shredded coconut
1extra-large strawberryor two smaller
1tsp.cream cheese
Instructions
Mix together sweetener, cocoa powder, and milk. Microwave on high for 45 seconds, watching to ensure it doesn’t overflow. Remove, immediately stir in nut butter, oats and coconut. Stick in freezer for 5 minutes. Meanwhile, hull strawberry and stuff with cream cheese. Remove dough from freezer, mold around strawberry. Return to freezer for 5 minutes to set up. Remove and enjoy!
Recipe Notes
This strawberry dessert for one is gluten-free and 200 cal per serving with 12g fat, 24g net carb, 6g protein! Enjoy!!!!!
Fuel up for your day with Cinnamon Protein Waffles, a quick and easy protein powder breakfast idea that tastes decadent enough to be dessert yet is packed with protein, lower in carbs, and boasts no added sugar. Plus, gluten-free, vegetarian and paleo-friendly.
A protein waffle recipe for one, a single batch makes either four waffles in a mini waffle iron, or one large waffle in a traditional (4-square) waffle iron. And, let me mention from experience – eating all four waffles is VERY filling and the macros are amazing. The entire batch is only 222 calories, with 9g carb, 8g fat and 27g protein. Toppings are extra though, please note!
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The featured ingredient in this cinnamon protein powder waffle is, you guessed it . . . protein powder! Use the protein powder product of your choice, but I am a fan of the plant-based Clean Lean Protein from Nuzest (I used the Smooth Vanilla flavor for this recipe). Here’s a Nuzest protein powder coupon (also good for their other nutrition products) – THEFITFORK15
Smooth Vanilla and Rich Chocolate are my favorite Nuzest flavors! FITFORK is a discount code for 15% off your order at Nuzest-USA.com
Other Ingredients in Simple Cinnamon Protein Waffles:
Green Banana Flour: This alternative “flour” is packed with minerals, loaded with gut-helping prebiotics and can help reduce your glycemic load. It’s also naturally gluten-free. You may swap in an equal amount of another flour, if preferred. Like a coconut flour, oat flour, a gluten-free blend, or traditional wheat flours.
Egg: The incredible, edible egg adds 6g of protein to this recipe and help keep the waffles ligher and fluffier – not like some sort of protein powder brick.
Almond Milk: or, another unsweetened milk alternative
Ground Cinnamon:Cinnamon is an amazing superfood spice! I like using Ceylon Cinnamon, referred to by many as the one “true cinnamon.” It offers a great source of cinnamaldehyde, the essential oil that provides the signature cinnamon flavor and smell – along with assisting in certain metabolic, infections, digestive and/or respiratory disorders.The studies with cinnamon that have grabbed my attention is how the spice can help lower blood sugar, and thusly may have positive implications for those with/or avoiding diabetes and metabolic syndromes.
Making Cinnamon Protein Waffles:
Start by whisking egg in a small bowl and then stir in the remaining ingredients.
The batter should be a medium thickness, meaning “pourable” but not too runny. If your batter seems too gloppy, add more almond milk (a teaspoon at a time). If too thin, add more flour, a half-teaspoon at a time.
Make sure to pre-heat waffle iron. My protein waffles did not stick to the iron at all, but it was a new mini waffle iron, with non-stick coating. If needed, oil or spray the waffle iron plates as needed.
Meal Prepping and Freezing Waffles with Protein Powder:
To freeze cinnamon protein waffles, allow them to cool completely, in a single layer. If you used a large waffle iron, pull them apart along the perforation to make single pieces. Place waffles on pan in the freezer for about an hour to “pre freeze.” This will keep them from ultimately sticking together in the bag.
Transfer partially frozen cinnamon waffles into a zip-top bag or storage container and keep in the freezer for up to 3 months.
You can reheat frozen waffles in the toaster. Or, also in an oven preheated to 350F for 10 minutes, or air-fryer set at 390 F for 5 minutes or until thoroughly warmed and crispy.
Although this vanilla protein powder waffle recipe is written for a individual portion, you can meal prep it my simply multiplying how many servings you’d like. For example, 1 1/3 cup of protein powder, 4 eggs, 1 cup almond milk, ¼ cup green banana flour and 1 tsp baking soda would allow you to meal prep protein waffles and stock your freezer for busy mornings.
Optional Apple Maple Topping for Cinnamon Protein Waffles :
Need protein waffle topping ideas?! On of my favorites is the sugar-free maple apple topping you see in the photo below. Simply dice up 1/4 of an apple and microwave with a pat of butter until softened. Then, stir in 1/4 cup sugar-free maple flavored syrup before drizzling all over your cinnamon waffles with protein powder.
AND, if you’re a chocolate fan, you’ll not want to miss my Double Chocolate Protein Waffles – another delicious way to incorporate more plant-based protein into your morning. A very similar recipe to the Cinnamon Protein Waffles – only with flavor changes!
Disclaimer: This post contains affiliate links. I may earn a small commission for sales generated through links, however the price to you remains the same. Proceeds are used to offset operating expenses at The Fit Fork.
Simple Cinnamon Protein Waffles – Low Carb and Gluten Free
A single-serving batch of Cinnamon Protein Waffles can bewhipped up in minutes to help fuel you’re the day’s adventures (or endless taskof errands, by default). Gluten-free, no added sugar, and low in carbs. Simple to scale up for meal prep and store in freezer.
Course:
Breakfast, brunch, Snack
Keyword:
cinnamon, low carb, protein powder, waffles
Servings: 1serving
Calories: 220kcal
Ingredients
1egg
1/2 cupunsweetened almond milkplus a little more if batter super thick
2/3cupplant-based protein powderI used Nuzest Smooth Vanilla
1tbspgreen banana flour or another type flour
1/2tspground cinnamon
Instructions
Wisk egg, stir in almond milk. Mix in protein powder, flour and cinnamon until combined.
Heat mini waffle iron (or large iron). Pour ¼ batter into mini iron (or all batter into large 4-section iron), close lid and cook until indicator light goes off.
Repeat with remaining batter. Top as desired.
Recipe Notes
Macros (for 4 mini waffles or 1 large waffle with 4 squares. Toppings not included
My childhood years were fueled by a lot of English Muffin Pizzas. My parents both worked and this quick-fix meal or snack could be made in the toaster oven in under 10 minutes, reducing my mom’s worry that I was sitting at home starving, or worse yet, burning the house down. Naturally, I’ve taught my own three boys how to fend for themselves and make these little single-serve pizzas and variations of an open-faced sandwiches.
One of the perks of English Muffin Pizzas is that each can easily be adapted to suit picky palates and gourmet appetites alike. With just a quick switch-a-roo of ingredients (even leftovers found in the fridge or freezer), you can come up with a one-of-a-kind, personal-sized cure for any craving – even dessert! Check out these quick recipes using English muffins and solve your current breakfast, lunch, dinner or snack situation.Continue reading →
