Tag Archives: snacks

A Bunch of Banana Tips and Snack Ideas to Sweeten Any Day

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Bananas are not just a delicious and versatile fruit; they also have the power to fuel your runs and workouts plus brighten up your day in unexpected ways. Whether you’re a banana lover or just looking for some fun, practical tips, these ideas will bring a smile to your face. Let’s dive into five banana tips that will leave you grinning from ear to ear!

1) Write a Clever Note on the Peel to Make a Banana Lover’s Day

Sometimes, it’s the small gestures that make the biggest impact. Before sending someone off with a banana, why not add a little personalized note right on the peel? Use a pen to gently inscribe a sweet message, or even a funny doodle. Whether it’s a motivational quote, a simple “Have a great day!” or an inside joke, this tiny touch can turn an ordinary snack into a delightful surprise.

Here are some romantic banana-inspired message ideas:

  • I find you a-peeling!
  • Let’s monkey around!
  • I’m bananas for you!
  • Love you a bunch!
  • Let’s never split!

2) Slow Down Ripening with a Simple Trick

Ever bought a bunch of bananas only to watch them go from perfectly ripe to overly brown in what feels like minutes? A simple way to slow down the ripening process is to wrap the stems in plastic food wrap. This trick works by trapping the ethylene gas that bananas naturally release, which is responsible for ripening. If you’re feeling a bit extra, there are even adorable reusable Nana Hats that do the job just as well while adding a fun touch to your fruit display (see my watermelon one in the video).

3) Get Dicey: How to Cut the Perfect Banana Topping for Breakfast: Here’s a morning routine hack for you! Instead of slicing bananas the usual way, try dicing them into small cubes, while still in the skin. This cross-hatch dicing technique is perfect for topping your oatmeal, yogurt, or cereal – or to stir into pancake batter. The small pieces are easier to mix in and give you a delightful burst of banana in every bite.

4) Freeze Chocolate-Covered Banana Slices for a Healthy Treat: Craving something sweet but trying to stay on the healthier side? Try slicing up some bananas and dipping them in melted chocolate. Freeze the slices for a few hours, and you’ll have a delicious, guilt-free treat that satisfies your sweet tooth. These frozen delights are perfect for a quick snack, dessert, or even as a fun treat to share with friends and family. You can also get creative by adding a sprinkle of sea salt, popped amaranth or quinoa, or chopped nuts before freezing. Check out my Crispy Chocolate Banana Bites recipe.

Treat your sweet tooth to this healthy snack - a sugar-free crispy chocolate inspired by a Nestle Crunch bar, nut butter and banana slices! Prep a batch and store in the freezer. Gluten-free and only 84 cal per piece

5) Create a Peanut Butter Banana Sundae for the Ultimate Banana Snack: Bananas and peanut butter (or other nut and/or seed butters you prefer) are a match made in heaven, and this sundae takes it to the next level. Start by slicing a banana lengthwise and spreading a generous layer of peanut butter on top. Add your favorite toppings—think granola, chocolate chips, or a drizzle of honey—and you’ve got yourself a smart and satisfying snack. Whether you enjoy it as a mid-afternoon pick-me-up or a post-workout treat, this peanut butter banana sundae is sure to hit the spot.

Enjoy these banana tips, and don’t forget to share the joy with others! Whether you’re adding a bit of fun to someone’s day or treating yourself to a healthy snack, bananas are here to make life a little sweeter.

Almond Butter Protein Cookies | 3-Ingredient Low Carb Treat

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Today I’m snacking on Almond Butter Protein Cookies, so tasty and a smart treat that supports a low-carb, high protein and/or gluten-free lifestyle.

Almond Butter Protein Cookies are a smart little snack or healthy treat that supports a low-carb, high protein and/or gluten-free lifestyle. 96 calories, 2g net carb and 6g protein each.

 Only 3 ingredients in the actual cookie – a natural-style almond butter, eggs, and whey protein powder. The chocolate drizzle on top is optional, the cookies deliver plenty of yumminess unadorned.  

 Each cookie has 96 calories and 5 grams of protein each, 2g net carb, 8g fat and 5g protein. Please note though, that the exact brand of whey protein powder used could alter the macros a little up or down.

TIPS FOR MAKING PROTEIN ALMOND BUTTER COOKIES

Almond Butter: Use an all-natural almond butter what has a “drippy” consistency. Almonds should be the only ingredient (or maybe a little salt too). With these types of nut butters, as I’m sure you know, you’ll need to stir the oil back into the jar before measuring out. While this is a recipe using almond butter, you COULD substitute all-natural peanut butter, cashew- butter, etc.

Baking Prep: You don’t need to oil/spray/grease the pan for this recipe, the dough itself is quite oily from the nut butter. However, I recommend preparing your baking sheet with a silicone baking mat or parchment paper to ensure a no-stick result and easier clean up.

Extras: The nutty richness of almond butter and light sweetness from the protein powder are enough alone to make these cookies taste great, but toppings can be fun too. I have the instructions for a chocolate drizzle (made with sugar-free chocolate chips and coconut oil) on the recipe card, but other good ideas to elevate these low carb cookies including dusting with cinnamon or lightly press another topping (like sprinkles, chopped nuts, mini chocolate chips) into the top of the cooking before baking.

Post contains Amazon affiliate links. Visit my Amazon store for more products I love to use in my recipes.

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Almond Butter Protein Cookies
Prep Time
8 mins
Cook Time
12 mins
Total Time
20 mins
 

Almond Butter Protein Cookies are a smart little snack or healthy treat that supports a low-carb, high protein and/or gluten-free lifestyle. 96 calories, 2g net carb and 6g protein each.

Course: cookies, Dessert, snacks
Cuisine: American
Keyword: almond butter, protein powder
Servings: 30 cookies
Calories: 96 kcal
Ingredients
  • 1 cup whey vanilla protein powder
  • 1 ½ cup natural almond butter smooth
  • 3 extra large eggs
Optional Chocolate Drizzle:
  • ¼ cup sugar-free chocolate chips
  • 1 teaspoon coconut oil
Instructions
  1. Preheat oven to 350F.
  2. Line a baking sheet with parchment paper or silicone baking mat
  3. Combine ingredients in a large mixing bowl and stir until combined and a thick dough formed.
  4. Scoop about 1 tablespoons of cookie dough and roll it into a ball using your hands. Place the balls on baking sheet, spaced out.
  5. Flatten the dough balls into an approximate 2” diameter with the back of a glass or a fork.
  6. Bake for approximately 12 minutes, or until edges turning golden brown.
  7. Remove from the oven, let cook on baking sheet for 2 minutes. The transfer to a tray lined with paper towel for the remainder of the cooling and to help absorb any excess almond oils.
  8. Optional chocolate drizzle: After cookies have cooled, heat chocolate chips and coconut oil in small microwave-safe bowl. Heat for 30 seconds and then stir. Return to microwave and heat in 10 second increments, stirring between, until smooth and glossy. Using spoon, drizzle onto cooled cookies. Place try in the fridge for 5 minutes to help set.
Recipe Notes

Best Balanced, Healthy Snacks Found on Amazon

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Keeping a stash of macro-balanced, nutritious snacks in the pantry helps to keep you satisfied, fueled, energized between meals whatever the scenario, whether working from home or before a gym session.

Often individually-wrapped, single-serve snacks get a bad rap – you might instantly think of highly-process junk with tons of sugar, fat and unwanted ingredients (candy bars, mainstream chips, baked goods). BUT the good news is that there are plenty of delicious and healthy packaged snacks on Amazon (all also gluten free) that offer a blend of taste and nutrition, conveniently delivered to your doorstep. Great runner snacks, gluten-free snacks, busy life snacks that I highly recommends — kids will love too (if you want to share)!

Snack Criteria: My criteria for this list of healthy balanced snacks on Amazon were 1) featured a balanced blend of macros – so protein, healthy fats, moderate gluten-free carbohydrates; 2) Sweeteners come from better-for-you-than-sugar sources like honey, date syrup, fruit, and even the judicious use of quality natural zero-carb choices; 3) Do not need refrigeration, cooking, etc. – they are ready to eat; and 4) Taste great and something, as a fit foodie and athlete, I actually eat and would order again without hesitation (and have!)

FROOZE BALLS

Frooze Balls:  I love these energy bites, they remind me of something I’d make homemade when I have the time (but never do, lol)! Made with zero junk and plant-powered ingredients like dates, peanuts, coconut, hazelnuts, strawberries and more. These balanced energy balls come packed 5 to a bag, making it easy to portion to my hunger level. Crafted in New Zealand and available in so many creative, crave-worthy flavors – find them HERE.

PICKY BARS

Picky Bars: I learned about these real food energy bars years ago in my running community. In fact, the company was founded by past elite runners on a mission to create workout snacks made with easy-to-digest, feel-good ingredients carefully mixed in macronutrient harmony. And, all without the chemicals or fillers found in lots of sport-specific products. Yummy flavor combos, Cinnamon Roll’n is my personal favorite – find them all HERE.

WILD ZORA MEAT & VEGGIE BAR

Wild Zora Meat & Veggie Bars: If you think you don’t like jerky, this balanced protein snack will change your mind! Made with the best-quality meats (including beef, turkey, lamb, and pork options) providing 6-8g protein and nutrient-dense vegetables and/or fruit for energy and more flavor. Ingredients are clean and simple with no added sugar, gluten, hormones or artificial preservatives. I love the texture, not tough to chew like some jerky, but tender and satisfying.  Find them HERE.

FRIENDLY GRAINS CRUNCHY ROLLERS

Crunchy Rollers by Friendly Grains: Like a rice cake from years ago, but yummier and much more fun! Free from the top-9 allergens, this healthy whole grain snack is packaged in pouches of two, perfect for work lunchboxes and taking on the go to fuel sports. Yummy flavors like Cinnamon Churro Caramel Sea Salt that are subtly sweet, but not sugar-loaded. Made with puffed whole grain, organic brown rice that fill you up smartly and a bit of protein (but not loads), these are great to eat for energy before a workout – you can also dip into a nut butter for a bit more protein. Find them HERE.

ONCE AGAIN PEANUT BUTTER GRAHAM CRACKER SANDWICHES

Once Again Peanut Butter Graham Cracker Sandwiches: The only sandwich cracker on the market that is both organic & gluten free. Munching on peanut butter crackers was a big part of my childhood, and as an adult, I appreciate the quality of taste of this hand-crafted snack. Here’s a personal race-day secret: I always eat a pack of peanut butter crackers in the start line chute. Whole grain carbs, healthy fats, and 5g protein per serving — winning! Find HERE.

NATURE’S GARDEN HEALTHY TRAIL MIX

Nature’s Garden Healthy Trail Mix Snack Packs: Individually portioned bags of trail mix filled with heart-healthy, omega-3 rich nuts, beneficial seeds and dried fruit like cranberries and raisins.  This is a yummier and more varied version of the GORP (“Good Ole Raisins and Peanuts”) I grew up with as a kid to keep us going all afternoon until dinner! Check it out HERE.

Note: As an Amazon affiliate, I earn from qualifying purchases.

Pumpkin Spice Peanut Butter Roasted Chickpeas – Easy, Inexpensive, Satisfying Snack

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If looking to add a little pumpkin spice magic to your day yet stick to your best healthy snacking intentions, Pumpkin Spice Peanut Butter Roasted Chickpeas deliver big taste in a wholesome little package. It’s also super inexpensive (about $1.50 per batch using convenience canned chickpeas) compared to the $5-$10 dollars I see for other bagged “healthy” snacks.

Pumpkin Spice Peanut Butter Roasted Chickpeas – a yummy treat that isn’t so scary for the season. 10g of protein per serving (perfect for a healthy snack), 4g fiber and 198 calories. Easy-peasy to make, using canned chickpeas and I even baked mine in the toaster oven!

Made with simple, good-for-you ingredients including chickpeas, peanut butter powder, olive oil, and pumpkin pie spice blend. These are pantry items I typically always have on hand, meaning that a better-for-me snack filled with protein, fiber and a satisfying crunch can be whipped up whenever the mood strikes.

Roasted chickpeas are great snack choice to take on the go as they don’t need refrigeration, utensils or leave greasy or grainy residue on your hands. Plus, they give you that sustaining energy boost thanks to a nicely balanced profile of 10g protein, 28g carb (4g of fiber), and 6g of fat.

Pumpkin Spice Peanut Butter Roasted Chickpeas – a yummy treat that isn’t so scary for the season. 10g of protein per serving (perfect for a healthy snack), 4g fiber and 198 calories. Easy-peasy to make, using canned chickpeas and I even baked mine in the toaster oven!

TIPS: PUMPKIN SPICE PEANUT BUTTER ROASTED CHICKPEAS

2-step Roasting: The chickpeas roast in two segments – first, about 20-25 minutes plain and unoiled or seasoned and second, another 5 minutes after being coated with the spice mixture. The spice coating isn’t added at the front end (like many savory recipes) because the natural sugars in the maple syrup (or any other sweet flavor) would burn and become bitter if they had to endure too much time in the oven.

Ingredient Substitutions: You can replace 15-oz can of canned chickpeas with 1 ½ cups homemade (just don’t season them). The peanut butter powder can be replaced with almond butter powder in the same amount. Also, you can swap the olive oil for coconut oil or avocado oil. You can swap the maple syrup for honey. If you don’t have pumpkin pie spice blend, you can substitute an equal amount of ground cinnamon and pinch of nutmeg.

Skinning Chickpeas: Once you rinse and drain canned chickpeas, pour them out onto a clean dishcloth or paper towels and gently rub while rolling around to remove the outer seed coat (skin) – while it is definitely edible, rich in fiber and nutrients (so don’t worry if you miss a few), it has a tendency to fall off and burn during roasting.

Scaling Up & Pans: It’s easy to double or triple or go higher on this peanut butter chickpea recipe by simply increasing all the ingredients in the same ratio. However, note that your pan size will increase as the chickpeas need to roast in a single layer (don’t pile them up). One batch can be done in a 9”x6” toaster oven pan (I like this non-stick toaster oven pan), a 9”x9” brownie pan or a standard cake layer pan. Two to three batches can be accommodated on a standard rimmed baking sheet. Anything higher, you’ll have to go to two pans or more.

Storing Leftovers: Keep leftover pumpkin spice chickpeas in an airtight container or plastic zip-top bag (I like reusable zip storage bags). They can stay on the counter for about a week (if they even last that long!). I’ve not tried freezing them, so I can’t recommend.

Pumpkin Spice Peanut Butter Roasted Chickpeas – a yummy treat that isn’t so scary for the season. 10g of protein per serving (perfect for a healthy snack), 4g fiber and 198 calories. Easy-peasy to make, using canned chickpeas and I even baked mine in the toaster oven!
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5 from 5 votes
Pumpkin Spice Peanut Butter Roasted Chickpeas – a yummy treat that isn’t so scary for the season. 10g of protein per serving (perfect for a snack), 4g fiber and 198 calories. Easy-peasy to make, using canned chickpeas and I even baked mine in the toaster oven!
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Pumpkin Spice Peanut Butter Roasted Chickpeas
Prep Time
5 mins
Cook Time
25 mins
Total Time
30 mins
 

Pumpkin Spice Peanut ButterRoasted Chickpeas – a yummy treat that isn’t so scary for the season. 10g ofprotein per serving (perfect for a healthy snack), 4g fiber and 198 calories. Easy-peasyto make, using canned chickpeas and I even baked mine in the toaster oven!

Course: Snack
Keyword: chickpeas, peanut butter, pumpkin spice
Servings: 3 servings
Ingredients
  • 1 15- oz can chickpeas drained and rinsed
  • 2 teaspoons olive oil or melted coconut oil
  • 4 teaspoons maple syrup
  • 2 tablespoons peanut butter powder or almond butter powder
  • 1/2 teaspoon ground pumpkin pie spice
  • 1/8 teaspoon fine sea salt
Instructions
  1. Drain and rinse can of chickpeas. Pour out on a dry dishcloth or paper towels and gently rub any “skins” off, discarding. Let dry while oven preheats to 400F degrees.
  2. Line small rimmed baking sheet in parchment paper or a silicone baking sheet.
  3. Bake for 20 minutes, stopping to shake or stir up the pan once or twice to encourage even roasting. Remove from oven and temporarily set aside, but keep oven on.
  4. In smallish bowl, mix together oil, nut butter powder, pumpkin pie spice and salt until it forms a thin paste.

  5. Pour in pan the pan of baked chickpeas and stir until evenly coated. Return to baking sheet, spreading out in a single layer. Cook again at 400F for 5- 6 minutes, stirring halfway through.

  6. Let cool, enjoy! Store leftovers in an air-tight container for up to a week.
Recipe Notes

Note: This post contains affiliate links. Commissions are used to offset operating expenses for The Fit Fork.

Giant Strawberries ‘n Cream Protein Cookie for One

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Giant Strawberries ‘n Cream Protein Cookie for One is nearly as big as yo’ face, but go ahead and eat the whole thing  – if you can! The entire homemade protein cookie has 380 cal, 20g fat, 18g net carb, 31g protein – half would make a great post-workout snack and the whole thing can sub for a mini meal on the go – like a busy day breakfast!

Giant Strawberries ‘n Cream Protein Cookie for One is nearly as big as yo’ face, but go ahead and eat the whole thing - if you can! The entire homemade protein cookie has 380 cal, 20g fat, 18g net carb, 31g protein – half would make a great post-workout snack and the whole thing can sub for a mini meal on the go – like a busy day breakfast!

It’s super easy to make one of these protein powder cookies with Clean Lean Protein (Strawberry) from Nuzest – a plant-based, gluten-free, no-added-yucky-or-questionable-ingredient protein powder I love.  

Save 15% on Nuzest Clean Lean Protein Powder with code THEFITFORK15

I actually made this massive single-serving cookie recipe for one in my toaster oven, so easy and convenient! Of course, a regular oven works too!

Save 15% at Nuzest with code FITFORK

NOTES:

Flour: I used a gluten-free flour blend, but you can swap for the flour of choice. However, this may vary the macros and texture.

Cook in Oven or Toaster Oven: I cooked in my Omni Plus Air Fryer / Toaster Oven – however, the first one I tried on “air fry,” burned quickly but on the “toaster” feature at 350F degrees, it worked perfectly  — about 8 to 10 minutes in a toaster oven or conventional oven.

Protein Powder: Again, I used Nuzest, a plant-based protein powder. Use my Nuzest discount code FITFORK to save 15% (if they aren’t already having a better deal)! You could also swap in an equal portion of whey protein. The texture is somewhat dense, due to a high volume of protein powder (I wanted a 30g+ protein cookie). If you want something lighter and fluffier, cut the protein powder in half and mix back in with an equal swap of more flour – a traditional flour or gluten-free baking blend will work best.

Toppings: I topped with sugar-free white chocolate chips and fresh strawberries, but honestly, you could add almost anything – nuts, seeds, dried fruit, etc. Just lightly press everything into the raw dough.

Giant Strawberries ‘n Cream Protein Cookie for One is nearly as big as yo’ face, but go ahead and eat the whole thing - if you can! The entire homemade protein cookie has 380 cal, 20g fat, 18g net carb, 31g protein – half would make a great post-workout snack and the whole thing can sub for a mini meal on the go – like a busy day breakfast!
Press strawberries and white chocolate chips into the dough!
Giant Strawberries ‘n Cream Protein Cookie for One is nearly as big as yo’ face, but go ahead and eat the whole thing - if you can! The entire homemade protein cookie has 380 cal, 20g fat, 18g net carb, 31g protein – half would make a great post-workout snack and the whole thing can sub for a mini meal on the go – like a busy day breakfast!
Pin it for Later!!!

Disclaimer: This post contains affiliate links. I may receive a small commission from purchases, however the price to you remains the same. Proceeds are used to offset operating costs for The Fit Fork. Thank you!

5 from 5 votes
Giant Strawberries ‘n Cream Protein Cookie for One is nearly as big as yo’ face, but go ahead and eat the whole thing - if you can! The entire homemade protein cookie has 380 cal, 20g fat, 18g net carb, 31g protein – half would make a great post-workout snack and the whole thing can sub for a mini meal on the go – like a busy day breakfast!
Print
Giant Strawberries ‘n Cream Protein Cookie for One
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
 

Giant Strawberries ‘n Cream Protein Cookie for One is nearly as big as yo’ face, but go ahead and eat the whole thing  – if you can! The entire homemade protein cookie has 380 cal, 20g fat, 18g net carb, 31g protein – half would make a great post-workout snack and the whole thing can sub for a mini meal on the go –like a busy day breakfast!

Course: Breakfast, Dessert, Snack
Cuisine: low carb, Paleo
Keyword: cooking for one, nuzest, protein powder, single serve, strawberry
Servings: 1 cookie
Ingredients
  • 1 large egg whisked
  • 1 Tbsp coconut oil melted
  • 1 Tbsp. granulated monk fruit sweetener
  • 1 tsp. beet root powder *optional
  • 2 scoops 25g Nuzest Clean Lean Protein Powder, Strawberry Flavor
  • 2 Tbsp. flour of choice**
  • Pinch baking soda
  • 1 fresh strawberry sliced
  • ½ Tbsp. sugar-free white chocolate chips about 12 -15
Instructions
  1. Preheat oven or toaster oven to 350F. Mix together egg, coconut oil, beet root powder (*optional, but makes cookie pinker). Mix in protein powder, flour (**I used a gluten-free baking blend), and baking soda. Stir until clumped together and them knead with hands into ball. Flatten into circle, approximately 5.5” round. Top with sliced strawberries and white baking chips, lightly pressing in. Bake for appox. 8 – 10 minutes. Let cool for 5 minutes.
Recipe Notes