Teri-Ann Carty

Flourless Black Tahini Cookies

Teri-Ann Carty — Wed, 21 Oct 2026 08:00:55 +0000

Flourless Black Tahini Cookies

Created by: Teri-Ann Carty

These Flourless Black Sesame Tahini Cookies are rich, nutty, chewy, and naturally black, making them the perfect spooky treat for Halloween! Made with black tahini, coconut sugar, egg, vanilla, and a pinch of salt, these gluten-free cookies require just five ingredients and 12 minutes in the oven. No flour, no fuss, just seriously delicious cookies.

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Black Sesame Tahini Cookies!

Halloween is around the corner, and I am STOKED to share these spooky cookies!

If you have been following along, you know I recently shared my Homemade Black Tahini recipe, and I promised more recipes were coming. Well, here we are, and I think you are going to LOVE this one.

Most of you already know about my Black Tahini Brown Butter Chocolate Chunk Cookies, which are quite literally some of my favourite cookies EVER. They would be a fabulous addition to any Halloween party spread, but these new flourless black sesame cookies are even easier to make. I’m talking five ingredients, one bowl, no flour, and zero drama.

I’ve been obsessed with black tahini for years. It has the most gorgeous glossy texture, an incredible nutty flavour, and a colour that makes baking SO FUN. I mean, look at these cookies! You couldn’t ask for a more appropriate Halloween treat.

I actually riffed off my Healthy Peanut Butter Cookies recipe, swapping peanut butter for black tahini. I am thrilled with how beautifully they turned out. This recipe makes eight big cookies, so if you are baking for a Halloween party, double the batch. Trust me on this one.

Why You’ll Love These Easy Flourless Cookies

Seriously, what’s not to love about a cookie recipe without flour? It might have seemed strange and unconventional years ago, but we’ve come a long way, and flour isn’t always necessary! Especially when the ingredients are simple, and the results are this delicious. These cookies are naturally gluten-free, have a rich toasted sesame flavor, and require absolutely no complicated techniques. The black tahini gives them their gorgeous colour, while coconut sugar adds sweetness and helps create that wonderfully chewy texture.

They are also incredibly versatile. Once you understand how this recipe works, you can experiment with different nut and seed butters. Almond butter? Delicious. Peanut butter? Obviously. But for Halloween, the black sesame version is hard to beat. And while I love creating protein-focused treats, sometimes I just want a really good cookie made with a handful of ingredients. These absolutely deliver.

Ingredients for Flourless Black Tahini Cookies

You only need five ingredients for this tahini cookie recipe, plus an optional sprinkle of smoky flaky salt.

Black Tahini is the star of the show. Made from ground black sesame seeds, it replaces both the flour and traditional butter in this recipe. Its natural oils provide richness, while the ground seeds give the cookies structure and that deep, nutty flavour. If you want to make your own (which I highly suggest!), click here.
Coconut Sugar adds sweetness and helps the cookies develop their chewy texture. I love its slightly caramel-like flavour, which pairs beautifully with toasted sesame.
Egg binds everything together. Since we aren’t using flour, it plays an important role in helping the cookies hold their shape as they bake and cool.
Vanilla rounds out the flavour and balances the intensity of the black sesame. It’s a small addition that makes a big difference.
Salt brings all the flavours together and balances the sweetness.
Smoky Flaky Salt is optional, but I love finishing cookies with it; if you know, you know!

How to Make These Black Tahini Cookies

These cookies really are maybe one of the easiest recipes on my website, and yet they steal the show! Grab your ingredients and let’s get baking.

Mix the Wet Ingredients

In a medium-sized bowl, whisk together the egg, coconut sugar, and vanilla until smooth. Make sure everything is well incorporated before moving on. Using a spatula, fold in the black tahini and a pinch of salt until fully combined. The dough will be quite soft, especially if your tahini is runny. Don’t panic! This is completely normal.

Chill the Dough

Place the bowl in the fridge for 30 minutes. Please don’t skip this step. Chilling helps firm up the tahini, making the dough easier to handle and preventing excessive spreading in the oven.

Prepare Your Baking Sheet

Preheat your oven to 350°F and line a baking sheet with parchment paper. These cookies spread, so use a large enough baking sheet to give them breathing room.

Scoop and Shape

Using an ice cream scoop, divide the dough into eight large cookies, spacing them approximately 2½ inches apart. Dampen a fork with water and gently press into each cookie mound to create that classic crisscross pattern. A wet fork helps prevent the dough from sticking. A little trick that makes life easier.

Bake, Cool & Salt

Place the cookies in the preheated oven and bake for 12 minutes. They should look set around the edges while remaining slightly soft in the centre. Remember, these cookies are naturally dark, so you won’t be relying on golden edges to tell you they’re ready. Allow the cookies to cool directly on the baking sheet. They will continue to firm up as they cool, so resist the urge to move them immediately. Finish with a sprinkle of smoky flaky salt if desired.

How to Make Homemade Black Sesame Paste

If you’ve had trouble finding black tahini in your local grocery store, I have good news. You can make your own! My Homemade Black Sesame Paste recipe uses only black sesame seeds, olive oil, and sesame oil.

Tips for Baking Perfect Flourless Cookies

Don’t Skip the Chill Time: Black tahini is naturally runny, so chilling the cookie dough for 30 minutes helps it firm up. This makes scooping easier and helps control how much the cookies spread.
Give Your Cookies Space: These are not tiny cookies! Leave approximately 2½ inches between each mound on your baking sheet.
Let Them Cool Completely: Flourless cookies can be delicate right out of the oven, so give them time to cool; it will help them firm up.

Can You Freeze Tahini Cookies

Yes! These black sesame cookies are great to make ahead. Allow the baked cookies to cool completely before transferring them to an airtight, freezer-safe container. Place parchment paper between layers to prevent sticking. For the best quality, enjoy them within approximately two months. Let them thaw at room temperature before serving. You can also refrigerate the dough ahead of baking. If it becomes very firm, let it sit briefly at room temperature until it’s scoopable.

Flourless Black Tahini Cookies FAQ

Are these tahini cookies gluten free? Yes! These flourless cookies contain no wheat flour or other gluten-containing ingredients. Just make sure your packaged ingredients are certified gluten-free if you are baking for someone with celiac disease.

Can I use regular tahini instead of black tahini? Absolutely. Regular tahini will give you a lighter-coloured cookie with a slightly different sesame flavour. The texture may vary depending on how thick or runny your tahini is.

Why are my tahini cookies spreading too much? The most likely culprit is dough that is too warm or tahini that is particularly runny. Make sure to refrigerate the dough for the full 30 minutes and give the cookies plenty of space on the baking sheet.

Did you make this recipe?

If you make these Black Sesame Tahini Cookies, I would LOVE to hear what you think! Leave a comment below and let me know how they turned out. Happy baking!

Try these recipes next:

Black Tahini Brown Butter Chocolate Chunk Cookies

Black Magic Tahini Granola

Black Tahini (Black Sesame Paste)

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Flourless Black Tahini Cookies

Black Tahini (Black Sesame Paste)

Join my mailing list!

Flourless Black Sesame Tahini Cookies

Prep Time 5

Cook Time 12

Chill Time 30

Total Time 1

Servings cookies

Calories 236kcal

Author Teri-Ann Carty

Equipment

cookie sheet, ice cream scoop, oven, fork

Ingredients

1 egg
¾ cup coconut sugar
1 cup black tahini
1 tsp vanilla
pinch salt
pinch smoky flaky salt optional

US Customary - Metric

Instructions

In a medium bowl, whisk together egg, sugar, and vanilla until smooth.
Fold in black tahini and salt with a spatula until fully combined.
Refrigerate for 30 minutes.
Preheat the oven to 350 and line a cookie sheet with parchment.
Use an ice cream scoop to portion the dough. Space about 2 1/2 inches apart, as cookies will spread.
Dampen a fork and press into each cookie mound.
Place in a preheated oven for 12 minutes.
Let the cookies cool on the sheet.
Sprinkle with flaky salt.

Nutrition

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Black Tahini (Black Sesame Paste)

Teri-Ann Carty — Wed, 14 Oct 2026 08:00:55 +0000

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Black Tahini (Black Sesame Paste)

Created by: Teri-Ann Carty

This Black Tahini is a rich, nutty, deeply toasted black sesame paste made with black sesame seeds, olive oil, and sesame oil. It is smooth, bold, slightly earthy, and perfect for cookies, granola, toast, sauces, dressings, desserts, and anywhere you want a dramatic little hit of black sesame flavour!

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Black Sesame Tahini

I’ve been blabbing about making black sesame tahini for a very long time, and while I highly doubt any of you have been sitting on the edge of your seat waiting. It’s been living rent-free in the back of my mind since I first mentioned it at least two years ago, when I started playing with black sesame paste. The first recipe I ever made was these Black Magic Tahini Cookies!

My next recipe has become world famous. These Black Tahini Brown Butter Chocolate Chunk Cookies are quite literally my favourite cookies EVER. They’re so easy to make and insanely tasty. If you haven’t tried them yet, add them to your list, because they are a whole experience.

One thing that kept coming up in the comments was that many of you couldn’t find black tahini at your local stores. Moments like this remind me how lucky I am to live in such a diverse, multicultural city like Toronto. I can find nearly anything I want, no matter how obscure. However, I know it’s not your everyday ingredient, which is why this recipe is on the website, because my suggestion for things like this will always be… make your own!!

What is Black Tahini?

By now, you may have gotten this far in the blog and be asking, “What is black tahini?” and to that, I’ll say it’s pretty much the same as regular tahini, but black! It’s a black sesame seed paste made the same way as regular tahini. Think of it as black tahini, like sesame butter or black sesame seed tahini. Just as peanut butter is made by grinding peanuts, tahini is made by grinding sesame seeds into a smooth paste.

Black Sesame Paste vs Tahini

The main difference between the two sesame pastes is the colour of the sesame seeds used. The process is the same, and the colour is different; you may notice a slight difference in smoothness or flavour, but for the most part, they are the same.

This black tahini recipe is unsweetened and works like regular tahini. Add it to cookies, blend it into sauces, stir it into yogurt, drizzle it over oats, or use it anywhere you would use tahini with a little more drama.

Why You’ll Love This Black Sesame Paste!

You will love this black sesame paste because it is rich, nutty, toasty, and so much more exciting than anything you will usually find in the average pantry. It has a deep roasted flavour that works beautifully in both sweet and savoury recipes. Think cookies, granola, brownies, energy balls, toast, sauces, dressings, yogurt bowls, banana bread, and even ice cream. It is one of those ingredients that instantly makes a recipe feel a little more elevated.

It is bold, beautiful, and incredibly useful. Also, the colour is stunning. Food doesn’t need to be dramatic, but sometimes it helps. I have a couple more recipes featuring this dramatic little black sesame paste for the rest of fall, so stay tuned!

Ingredients for Black Tahini

The ingredient list for tahini is short; grab what you need and your food processor.

Black Sesame Seeds are the star of this recipe. They give the paste its colour, flavour, and body. Toasting them first brings out their natural oils and makes the final black sesame spread taste deeper, nuttier, and more aromatic.
Olive Oil helps loosen the sesame seeds and turn them into a smooth paste. It gives the mixture a silky texture and helps the food processor work. You do not need much, but it makes a big difference.
Sesame Oil adds an extra layer of toasty sesame flavour. I like mixing olive oil and sesame oil because it adds depth without overpowering the flavour. Start with one tablespoon, then add more if the paste feels too stiff.

How to Make Black Tahini, aka Black Sesame Paste

Start by preheating your oven to 325°F. A lower oven temperature helps toast the seeds gently without burning them. Sesame seeds are tiny, and tiny things love to go from toasted to ruined very quickly.

Toast the Sesame Seeds

Pour the black sesame seeds onto a baking sheet and spread them into an even layer. Toast for about 10 minutes. You want them warm, fragrant, and lightly toasted. Because they are already black, you will not see the same colour change you’d get with white sesame seeds, so use your nose.

Add Warm Seeds to the Food Processor

Carefully transfer the warm seeds to a food processor. Heating the seeds helps them break down more easily, so do not let them fully cool before processing. Warm seeds release their oils better, which helps create a smoother black sesame paste.

Blend until the seeds begin to break down. At first, the mixture will look sandy and crumbly. This is normal. Scrape down the sides as needed and keep going. Add the olive oil and one tablespoon of sesame oil, then continue processing. Trust the process; eventually, the mixture will start turning into a paste. If it still feels too thick or dry, add the extra tablespoon of sesame oil. Blend until you reach your desired texture; this may take a few minutes, but you’ll get there!

How to Store Homemade Black Tahini

Once you’ve finished blending, transfer the black sesame tahini to an airtight container. Store it in the pantry for up to one month. Give it a good stir before using, as the oil and paste often separate (just like with regular tahini).

How to Use Black Sesame Paste

If you’re curious how to use this black sesame paste, use it like regular tahini, with the added bonus of a visually dramatic result! It’s incredible in cookies like these. It also works beautifully in granola, brownies, protein bars, bark, bliss balls, banana bread, or swirled into oatmeal.

Drizzle it over yogurt bowls, chia pudding, toast, pancakes, or waffles. It is especially good with banana, chocolate, honey, maple syrup, vanilla, coconut, and berries. For savoury recipes, whisk it into dressings, sauces, marinades, or dips. Add lemon, garlic, soy sauce, maple syrup, ginger, or chilli crisp to make a gorgeous sauce for roasted vegetables, noodles, rice bowls, or tofu.

Once you have a jar in the pantry, you will start finding reasons to use it.

Tips for Making this Seed Butter

The biggest tip is to process longer than you think you need to. At first, the sesame seeds will look dry and crumbly. Then they will look like wet sand. Then, slowly, they will start to become paste. Do not panic. Do not quit. This takes a little time.
Toast the seeds before blending. Warm seeds break down more easily, and the flavour is so much better. Raw seeds will work, but toasted seeds give you that deep, nutty flavour we are after.
Add oil slowly. You can always add more, but you cannot take it away. Start with the olive oil and one tablespoon of sesame oil, then add the extra tablespoon only if needed.
Use a good food processor. This isn’t a recipe for a tiny, weak machine that gives up halfway through hummus. You need something with a bit of power, like this one, my favourite.

Black Tahini FAQ

What does black tahini taste like? Black tahini tastes nutty, earthy, rich, and deeply toasted. It has a stronger flavour than regular tahini and works beautifully in both sweet and savoury recipes.

Can I use black tahini like regular tahini? Yes. You can use black tahini anywhere you would use regular tahini, but expect a deeper flavour and darker colour.

Can I make this without sesame oil? Yes. You can use all olive oil if you prefer; sesame oil adds extra toasty flavour, but the recipe still works without it.

Can I sweeten this black sesame paste? Yes. This recipe is unsweetened, so you can use it in many ways. For a sweeter black sesame spread, stir in a little honey, maple syrup, or coconut sugar, depending on how you plan to use it.

How long does homemade black tahini last? Store it in an airtight container in the pantry for up to one month. If you prefer, you can also store it in the fridge, but it may become thicker.

Is black sesame paste healthy? Black sesame paste can absolutely fit into a healthy diet. Black sesame seeds contain healthy fats, plant-based protein, fibre, and minerals. Because this paste is made from seeds and oil, it is rich and calorie-dense, so a little goes a long way.

Did you make this recipe?

If you make this black tahini, I would love to hear what you think. Leave a rating and review below, and let me know how you used it! Try these black tahini recipes now that you’re equipped!

Black Tahini Brown Butter Chocolate Chunk Cookies

Black Magic Tahini Granola

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Flourless Black Tahini Cookies

Black Tahini (Black Sesame Paste)

Join my mailing list!

Black Sesame Tahini

Course Dips & Spreads

Cuisine Middle Eastern

Prep Time 20

Cook Time 10

Total Time 30

Servings tablespoons (2 cups)

Calories 92kcal

Author Teri-Ann Carty

Equipment

food processor
oven

Ingredients

3 cups black sesame seeds
2 tbsp olive oil
1-2 tbsp sesame oil*

Instructions

Preheat oven to 325d
Pour seeds onto a baking sheet.
Toast for 10 minutes.
Carefully add to a food processor while seeds are still warm.
Blend until the seeds start to break down.
Scrape down sides as needed.
Add oil and keep processing until smooth in consistency.
Transfer to an airtight container and keep stored in the pantry for up to one month.

Notes

Heating the seeds helps to break them down more easily. If the paste is too stiff, add the extra tbsp of sesame oil. This takes patience. Please do not give up before the *magic* happens.

Nutrition

The post Black Tahini (Black Sesame Paste) appeared first on Teri-Ann Carty.

Banana Peanut Butter and Oatmeal Cookies

Teri-Ann Carty — Wed, 07 Oct 2026 08:00:03 +0000

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Banana Peanut Butter and Oatmeal Cookies

Created by: Teri-Ann Carty

These Banana Peanut Butter and Oatmeal Cookies are a small-batch, gluten-free, dairy-free recipe made with a few pantry ingredients, your favourite chocolate, and those bananas that look sad but taste amazing! They're soft, chewy, naturally sweet, protein-focused, fibre-rich, and perfect for breakfast, snack, dessert, or the “I need something with coffee immediately” moment.

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Peanut Butter Banana and Oatmeal Cookies

When a ripe banana is staring you down, make this.

Welcome to another small-batch recipe you do not share with anyone! Listen, I am all about “sharing is caring,” but when it comes to small batch? No way. Those 7 cookies are all mine. You can share by sharing my recipe *wink*. They can take 30 minutes from gathering the ingredients to indulging; you’re welcome.

This is exactly the kind of recipe I love having in my back pocket. One ripe banana, a little peanut butter, some oats, protein powder, flax, cinnamon, and dark chocolate. Nothing fussy. Nothing complicated. Just a really good cookie that happens to check a few extra boxes.

I don’t call this a breakfast cookie because I added dark chocolate, but I sure wouldn’t judge you for packing two in your bag on the way to work or the gym either.

There has been a whole lot of new cookie recipes on the blog this year, and I’m not mad about it. To be honest, I don’t think any of you are either; cookies are great, comforting, easy to make, healthy, and always reliable. This recipe is fibre and protein-focused, as all my treats are, but I added two teeny tiny tablespoons of maple syrup to send this cookie into dessert territory. If you’re struggling to regulate your blood sugar, omit the maple syrup. They will still taste unreal.

To Add Chocolate or Not to Chocolate…

That is the question, and by question I mean, what are you thinking, not adding chocolate?!

I add dark chocolate because I wanted these to feel like a treat. But yes, you absolutely could make these cookies without the chocolate (and the maple) if you’re looking to make these even healthier and possibly even for breakfast. I personally wanted the chocolate this time; I have a bunch of breakfast cookie recipes, and this was not intended to be one of them!

There is something about chocolate, peanut butter, and anything that just makes sense. Add banana and oats to the mix, and suddenly we are in soft, chewy, salty-sweet cookie territory. The dark chocolate melts into little pockets, the peanut butter gives richness, and the flaky sea salt at the end makes everything taste more expensive than it is.

Why You’ll Love These Peanut Butter Banana Oatmeal Cookies

You will love these peanut butter banana cookies because they’re quick, easy, and made with ingredients you probably already have. Bonus points: as written, they are totally gluten-free and dairy-free, and packed with fiber and healthy fats. This is personally my favourite kind of snack cookie because it tastes like dessert but has a little more staying power.

These are great for a quick snack, post-workout bite, lunchbox treat if nuts are allowed, afternoon coffee moment, or after-dinner sweet. They are also small batch, which means you are not staring down 24 cookies wondering who is going to save you from yourself. Only 7 or 8 cookies. Manageable. Dangerous, but manageable.

Ingredients for these Banana Oatmeal Peanut Butter Cookies

Ripe Banana adds natural sweetness, moisture, and softness. It also helps bind the cookie dough and gives that classic peanut butter banana flavour. The riper the banana, the sweeter and more flavourful the cookies will be.
Maple Syrup adds just enough extra sweetness to push these into dessert territory. You can omit it if you want a lower-sugar cookie, especially if your banana is very ripe.
Egg helps bind everything together and gives the cookies structure. Since these cookies are made without traditional flour, the egg helps hold the oats, peanut butter, protein powder, and banana together. To make them vegan, use a flax egg instead.
Vanilla adds warmth and makes the cookies taste more bakery-style. It rounds out the banana, peanut butter, cinnamon, and chocolate.
Organic Peanut Butter adds richness, flavour, healthy fats, and that salty-sweet depth that makes these cookies so good. I make my own peanut butter now, and if you have the time and a food processor, I highly recommend you do the same. You will never go back to store-bought.
Vanilla Protein Powder gives these cookies a little boost and helps make them more satisfying. It also adds subtle vanilla flavour, which works beautifully with banana, oats, cinnamon, and chocolate.
Old Fashioned Oats give these cookies structure, chew, and fibre. Use certified gluten-free oats if needed.
Baking Soda helps the cookies lift slightly and keeps them from feeling too dense.
Cinnamon adds warmth and brings out the natural sweetness of the banana and oats.
Ground Flax adds fibre and helps with texture. It also gives these cookies a little extra nutritional love without changing the flavour.
Salt balances the sweetness and makes the peanut butter, banana, and chocolate taste better. Always.
Dark Chocolate turns these into the snack of my dreams. I use a good quality dark chocolate to make it really pop, but you could omit if you want.
Flaky Sea Salt on top makes the cookies taste incredible. Sweet, salty, chocolatey, peanut buttery. That is the whole point.

How to Make Peanut Butter Banana Oatmeal Cookies

Start by preheating your oven to 350°F and lining a baking sheet with parchment paper. This makes cleanup easier and keeps the cookies from sticking.

Mash the Banana

In a medium-sized bowl, mash the ripe banana until mostly smooth. A few little lumps are fine.

Add the Wet Ingredients

Add the maple syrup, egg, vanilla, and peanut butter to the mashed banana. Mix until everything is well combined and creamy. The peanut butter should be fully worked into the banana mixture so you get that peanut butter banana flavour in every bite.

Add the Dry Ingredients

Add the protein powder, oats, baking soda, cinnamon, ground flax, and salt. Stir until the dough is fully incorporated. It should be thick, soft, and scoopable.

Fold in the Chocolate

Stir in most of the chopped dark chocolate, saving a little to press on top of each cookie. The extra chocolate on top gives you those perfect melty chocolate moments.

Scoop and Bake

Use an ice cream scoop to divide the batter onto the prepared cookie sheet. Gently press each mound down into a cookie shape. These cookies will not spread like traditional cookies, so shape them how you want them to bake. Top each cookie with the remaining chocolate chunks and bake for 12 minutes. The cookies should look set, soft, and lightly golden around the edges.

Finish with Flaky Salt

Once the cookies come out of the oven, sprinkle them with flaky sea salt. Let them cool slightly before eating, unless you enjoy burning your mouth on molten chocolate!

How to Store These Cookies

Store them in an airtight container in the fridge. They are soft and made with banana, so I prefer keeping them chilled. You could also store them in the freezer for longer keeping, but let’s be honest, you’re only making 7 cookies – enjoy the cookies!! Freeze another batch another time.

Tips for Making the Best Peanut Butter Banana Oatmeal Cookies!

Use a very ripe banana. The banana is doing a lot of the sweetness work here, so the more spotted and soft, the better.
Use natural peanut butter that is smooth and drippy, not the dry end-of-the-jar situation. If your peanut butter is very thick, the dough may be drier. Use this recipe if you’re down to make your own!
Do not skip shaping the cookies before baking. Since these are made with oats, banana, peanut butter, and protein powder, they will not spread much in the oven.
Use good chocolate. I like chopping up a good-quality dark chocolate because the texture is so much better than standard chips.
And please finish with flaky salt. It makes the whole cookie, I promise.

Peanut Butter Banana and Oatmeal Cookies FAQ

Are these cookies gluten free? Yes, these cookies are gluten free if you use certified gluten-free oats. Oats are naturally gluten free, but they can be cross-contaminated during processing, so check your label if needed.

Can I make these without protein powder? Yes, but the texture may change slightly. You can try replacing the protein powder with a little extra oat flour or ground oats, but the cookies will no longer have the same protein boost.

Can I use quick oats? Old fashioned oats give the best chewy texture, but quick oats can work in a pinch. The cookies may be softer and less textured.

Can I freeze these cookies? Yes. Freeze them in an airtight container or freezer-safe bag. Let them thaw in the fridge or at room temperature before eating.

Can I make these nut free? You can try sunflower seed butter instead of peanut butter. Make sure your chocolate, oats, and protein powder are also nut free if allergies are a concern.

Did you make these cookies?

If you make these banana peanut butter and oatmeal cookies, I would love to hear what you think. Did you add the chocolate? Let me know in the comments below; don’t forget to leave a rating as well! Try these other delicious cookies next:

High Protein Flourless Cookies

Crispy Grain Free Granola Cookies

Gingerbread Sandwich Cookies

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Flourless Black Tahini Cookies

Black Tahini (Black Sesame Paste)

Join my mailing list!

Banana Peanut Butter and Oatmeal Cookies (Gluten Free & Dairy Free!)

Course Dessert, Snack

Cuisine Canadian

Prep Time 10

Cook Time 12

Total Time 22

Servings cookies

Calories 235kcal

Author Teri-Ann Carty

Equipment

cookie sheet
oven and parchment paper
cookie scoop

Ingredients

1 ripe banana
2 tbsp maple syrup
1 egg
1 tsp vanilla
¼ cup peanut butter*
¼ cup vanilla protein powder
1 cup oats
½ tsp baking soda
½ tsp cinnamon
1 tbsp ground flax
½ tsp salt
½ cup dark chocolate (use a really good one) roughly chopped*
flaky sea salt

US Customary - Metric

Instructions

Preheat oven to 350.
Lay down parchment onto a baking sheet.
Mash banana in a medium-sized bowl.
Add maple syrup, egg, vanilla, and peanut butter, and mix to combine.
Add dry ingredients and stir until well incorporated.
Stir in most of the chocolate, reserving some to garnish each cookie.
Use an ice cream scoop to divide batter onto prepared cookie sheet.
Gently press the mounds down, forming into a cookie shape.
Top each cookie with remaining chocolate chunks.
Bake for 12 minutes.
Sprinkle with flaky sea salt.
Best stored in an airtight container https://black-blum.ca/collections/shop-all in the fridge.

Notes

I make my own peanut butter now. If you have the time and the food processor, I highly recommend you do the same, here is the recipe. You'll never go back to store-bought.

This is the dark chocolate that I use. You could use your fave dark chocolate bar or chocolate chips.

Nutrition

The post Banana Peanut Butter and Oatmeal Cookies appeared first on Teri-Ann Carty.

Cinnamon Creme Brulee

Teri-Ann Carty — Fri, 02 Oct 2026 08:00:08 +0000

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Cinnamon Creme Brulee

Created by: Teri-Ann Carty

This Cinnamon Creme Brulee is a rich, creamy, protein-boosted twist on the classic dessert made with egg yolks, whipping cream, vanilla bean, cinnamon, a little sugar, and protein powder. It has a silky custard base, a crisp caramelized sugar top, and that very satisfying crack when your spoon breaks through. Don't wait until your next restaurant visit to eat this delicious dessert; make it at home instead!

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Easy Creme Brulee Recipe!

The best part of this recipe? You get to play with fire!

Did that get your attention?

If you don’t already have a mini kitchen torch, let this creme brulee recipe be your excuse to finally buy one. They are fun to play with, and while you may not use it every single day, you will be so glad you have one when you make creme brulee at home.

Creme brulee is one of my favourite desserts. The rich custard. The glassy sugar top. The little tap tap tap before your spoon breaks through into that creamy centre. Honestly, I do not think there are many dessert moments more satisfying. I’ve served hundreds of creme brulees in the restaurants I have worked in, so I became quite the expert at caramelizing sugar. Not because I was naturally perfect at it, by the way. I burned plenty before I got the hang of it. The trick is to keep either the creme brulee or the torch moving the entire time. Once you understand the rhythm, you will never forget it.

A Healthier Creme Brulee

And yes, this is creme brulee, but make it higher in protein. Stay with me. It works! Creme brulee already starts with egg yolks, and my recipe uses five of them. I usually save the egg whites and eat them for breakfast the next day because we do not waste perfectly good protein around here. Then I started thinking: could I amplify this classic dessert with protein powder?

The answer is yes. Absolutely yes.

The protein powder melts right into the custard mixture, and the result is sheer perfection, if I do say so myself. This easy creme brulee recipe is rich, creamy, gently spiced with cinnamon, and finished with that classic crackly sugar top.

Listen darling, you do not need a holiday or special occasion to make this. Date night, girls’ night, any night, or honestly any random day that needs a little drama is enough reason. Make the dessert, enjoy your life, and play with fire every once in a while!

What is Creme Brulee?

Creme brulee is a classic dessert recipe. Hands down my favorite and likely one you’ve seen on menus over and over again. It’s a custard-based dessert made with just a few simple ingredients. Cream, egg yolks, sugar, and vanilla- that’s it! The custard is gently baked in a water bath until just set, chilled until cold, then finished with a thin layer of sugar that caramelizes until crisp.

The name crème brûlée means “burnt cream,” which sounds a little aggressive, but in the best way. The “burnt” part refers to the caramelized sugar top, not the custard itself. A good crème brûlée recipe should have two things: a smooth, creamy custard and a crisp sugar shell. When you tap the top with a spoon, it should crack, and that’s your invitation to dig in!

Healthier Creme Brulee Ingredients

The ingredients are simple, and the recipe is straightforward. I’ve added protein to make it just a touch healthier and cinnamon because why not! Here’s what you’ll need:

Egg Yolks are the base of the custard. They give creme brulee its silky, rich texture and help the custard set as it bakes. This recipe uses five egg yolks, which creates that classic creamy consistency.
Sugar sweetens the custard, and a little extra sugar on top creates the caramelized shell. You do not need a lot in the custard itself because the cream, vanilla, cinnamon, and protein powder all help build flavour.
Protein Powder gives this recipe a little boost and blends beautifully into the custard when whisked properly with the egg yolks and sugar. The key is to whisk until smooth before adding the warm cream.
Cinnamon adds warmth and makes this creme brulee feel cozy without overpowering the vanilla. It gives the dessert a subtle spice that works beautifully with the creamy custard.
Salt balances the sweetness and makes all the flavours pop. It is a small ingredient, but it matters.
Whipping Cream creates the rich, luxurious custard texture; this is creme brulee, after all!
Vanilla Bean gives the custard deep, beautiful vanilla flavour. Splitting and scraping the pod allows all those tiny seeds to infuse into the cream. It makes the dessert feel extra special.

How to Make Creme Brulee

You may be shocked to learn that creme brulee really isn’t that difficult to make; in fact, it’s almost too easy! Allow me to surprise you; follow along! Start by preheating your oven to 300°F convection.

Prepare the Egg Mixture

Separate the egg yolks into a bowl. Add the sugar, protein powder, cinnamon, and salt. Whisk until smooth and silky. Take your time here, especially because of the protein powder. Make sure it’s fully incorporated before adding the cream.

Warm the Cream

In a small pot, add the whipping cream, vanilla bean seeds, and the vanilla pod. Bring the cream to a shimmer, not a boil. You want it hot and steamy, but not aggressively bubbling. If the cream boils, pull it off the heat and let it settle for a moment.

Temper the Eggs

Now we temper. Use a ladle to slowly add the warm cream to the egg mixture, whisking the entire time. Add one ladle at a time. After about three ladles, the egg mixture should be warm enough to handle the remaining cream. Then slowly add the rest of the cream, whisking until fully incorporated. Do not rush this step. Tempering keeps the eggs from becoming scrambled egg brulee!

Prepare the Water Bath

Boil water in a kettle and place four ramekins or mini Staub dishes in a baking dish. Pour the creme brulee mixture evenly into the ramekins. Carefully pour the boiled water into the baking dish until it reaches halfway up the sides of the ramekins. This water bath helps the custard bake gently and evenly.

Bake

Place the baking dish in the oven and bake for 30 to 35 minutes, or until the custard is set and no longer overly jiggly. A little movement in the centre is okay. You don’t want it sloshing around, but you also don’t want it overbaked and firm like scrambled eggs. Gentle wobble is good.

Cool and Chill

Let the creme brulees rest at room temperature until cool enough to refrigerate. Then, transfer to the fridge for 2 to 3 hours, or overnight if making them ahead. Chilling gives the custard time to fully set.

Caramelize the Top

Right before serving, blot any moisture from the top of the cooled custard. This is important. If the top is wet, the sugar will not caramelize as evenly. Sprinkle about 1.5 teaspoons of sugar over each ramekin. I like to pick up the ramekin and gently move the sugar around until I have an even layer. Using a kitchen torch, caramelize the sugar until lightly browned and hardened. Keep the torch moving the whole time so the sugar browns evenly instead of burning in one spot. Let it cool for about 1 minute, then serve and enjoy!

Tips for Making This Recipe

Take your time! The most important tip for how to make creme brulee is to take your time with the custard- really, with all the steps but the custard is so important.
Do not boil the cream. Do not dump all the hot cream into the egg yolks at once.
Do not skip the water bath. Creme brulee is simple, but it likes a little respect.
When torching the sugar, keep moving. Either move the torch in small circles or gently turn the ramekin as you go. The sugar should melt, bubble, and turn golden brown. If you stay in one spot too long, it will burn.
Blot the top of the custard before adding sugar. Chilled custards can collect a little condensation, and moisture makes it harder to get that crisp, glassy top.
Only caramelize the sugar when you are ready to eat. If you torch them all and then store them in the fridge, the sugar top will get soggy.

Can I Make Creme Brulee Without a Torch?

Technically, yes, but honestly, a torch will give you the best result. If you do not have one, you can use your oven broiler. Sprinkle the sugar over the chilled custards, place them on a baking sheet, and broil them very briefly until the sugar melts and caramelizes. Watch them closely because the sugar will go from brown to BURNT very quickly, and that would truly be a shame.

Why You’ll Love This Recipe!

Who doesn’t want creme brulee at home?! This recipe is so easy to follow, simple to make, and a touch more healthy than your average. The ingredient list is short, the steps are simple, and the result is restaurant-level dessert energy. The custard is creamy and rich, the cinnamon adds warmth, and the caramelized sugar top gives you that perfect crack. It’s also the perfect dessert for hosting because most of the work is done ahead of time. Impress yourself or your guests and enjoy a restaurant dessert right at home with this one!

Homemade Creme Brulee FAQ

Why do I need a water bath? A water bath helps the custard bake gently and evenly. It prevents the edges from overcooking before the centre is set.

Can I make this ahead of time? Yes. Creme brulee is a great make-ahead dessert. Bake and chill the custards ahead of time, then caramelize the sugar right before serving.

How long does creme brulee need to chill? Chill for at least 2 to 3 hours, or overnight. The custard needs time to fully set before serving.

Can I caramelize the sugar ahead of time? No. For the best texture, caramelize the sugar right before serving. The sugar top gets soggy if it sits too long in the fridge.

Why is my creme brulee runny? It may not have baked long enough, or it may not have chilled long enough. The custard should be set with a slight wobble before it comes out of the oven.

Why did my custard curdle? The cream may have been too hot or added too quickly to the egg yolks. Temper the eggs slowly and whisk constantly.

Can I omit the protein powder? Yes. If you do not want to use protein powder, you can omit it. The texture may be slightly different, but the custard will still work.

What sugar should I use for the topping? Regular granulated sugar works well. Use a thin, even layer so it caramelizes properly.

Can I use vanilla extract instead of vanilla bean? Yes. A vanilla bean gives the best flavour, but vanilla extract will work if that is what you have.

Did you make this recipe?

I would love to know how yours turned out! Leave a rating and review below and let me know. Try these other classic dessert recipes:

High Protein Chocolate Lava Cake

Invisible Apple Cake

High Protein Vanilla Birthday Cake

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Flourless Black Tahini Cookies

Black Tahini (Black Sesame Paste)

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Cinnamon Creme Brulee

Course Dessert

Cuisine French

Prep Time 15

Chill Time 12

Total Time 12 45

Servings servings

Calories 531kcal

Author Teri-Ann Carty

Equipment

mini staub or ramekins
oven
kitchen torch

Ingredients

5 egg yolks
2 tbsp sugar plus more for topping
¼ cup protein powder
1 tsp cinnamon
¼ tsp salt
2 cups whipping cream
1 vanilla bean split and scraped

US Customary - Metric

Instructions

Preheat oven to 300 convection.
Separate egg yolks and place in a bowl. Add sugar, protein powder, cinnamon, and salt. Whisk to combine until smooth and silky.
To a small pot, add cream, vanilla, and pod. Bring to a shimmer, not to a boil.
Use a ladle to add cream to egg and sugar mixture, whisking constantly. After 3 ladles, add remaining cream to the egg mixture, whisking until fully incorporated.
Boil water in a kettle.
Place 4 ramekins in a baking dish. Pour the brulee mixture evenly until finished.
Carefully add boiled water to the baking dish until it reaches 1/2 way up the ramekins.
Place in the oven and bake for 30-35 minutes until the cream is no longer jiggly.
Let them rest at room temperature until cool enough to place in the fridge.
Transfer to the fridge for 2-3 hours or until you are ready to serve.
Add 1 1/2 tsp sugar to the top of each ramekin. Working quickly, caramelize the sugar using a kitchen torch until the sugar is lightly browned and hardened.
Best eaten after the sugar has been caramelized on the top.*

Notes

If you aren't eating all at once, wrap the remaining creme brulee in plastic wrap. Only caramelize with sugar when you are ready to eat. The caramelized sugar gets soggy otherwise.

Nutrition

The post Cinnamon Creme Brulee appeared first on Teri-Ann Carty.

Invisible Apple Cake

Teri-Ann Carty — Wed, 30 Sep 2026 08:00:04 +0000

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Invisible Apple Cake

Created by: Teri-Ann Carty

Fall in love with this healthy Invisible Apple Cake! This high-protein, reduced-sugar apple cake uses layers of thinly sliced apples, eggs, milk, honey, melted butter, vanilla, flour, Botanica vanilla protein powder, cinnamon, and sliced almonds to create a soft, warm, and cozy fall dessert. Serve it with Greek yogurt, whipped cream, or vanilla ice cream for the perfect combination of flavours!

This post may contain affiliate links

Healthy Invisible Apple Cake

Fall is here, and for some reason I am less resentful of it this year.

I am usually the first person moaning about summer ending, and while I do love the heat, this year I am leaning into autumn gracefully. For the most part, I had a good summer. I saw family and friends, and while going to divorce court is never fun, I experienced that too. I’m loving my life and the soul journey I’ve been called to do. I feel like so much is going around in my head that apple season has arrived and the excitement is starting to set in!

Apple Season is Here!

Apples are in full swing, and I could not be happier about it. They’re full of fibre, naturally sweet and tart, and one of my favourite ingredients to work with. My site is full of apple recipes, including this apple cake, apple crumble, and even an apple breakfast recipe or two! This invisible apple cake is about to become a new favourite on the blog!

What is An Invisible Apple Cake?

An invisible cake, also known as gateau invisible, is a French-style cake made with lots of very thin sliced apple and just enough batter to hold everything together. The apples almost “disappear” into the cake as it bakes, creating soft, delicate layers. Think of it like a layer apple cake, but lighter, more apple-forward, and honestly very pretty once sliced.

This version is my little twist: a healthy invisible apple cake with a protein boost from Botanica Health vanilla protein powder. The protein powder melts into the batter so well you will not even know it is there. I PROMISE!! The result is a healthy apple cake recipe that is lightly sweet, soft, layered, and perfect with Greek yogurt, vanilla ice cream, or high-protein whipped cream.

Why You’ll Love This Healthy Apple Cake!

You will love this invisible apple cake recipe because it feels special without being complicated. It uses simple ingredients, comes together in a loaf pan, and has that gorgeous layered look from the thinly sliced apples. It is the kind of cake that looks much fussier than it is, which we love!

This is also a great option if you are looking for an apple-forward breakfast because it’s actually not bad for you, feels like a hug first thing in the morning, and can be paired with optional toppings that make it feel like a healthy breakfast that tastes like dessert!

I wouldn’t call this a “diet cake” because that sounds terrible, and I don’t want to eat it. But it is a low fat apple cake compared to richer traditional cakes, and another bonus is that most of the sugar is coming from the apples themselves! This recipe is sure to impress, so make it when you’ve got company coming over and want to share something festive and delightful.

Invisible Apple Cake Ingredients

Apples are the heart of this cake. You want them peeled, cored, and sliced very thin so they can bend easily and layer beautifully in the batter. The thinner the sliced apples, the more noticeable the invisible effect will be. If the slices are too thick, the cake will still taste good, but you will lose some of that delicate layered look.
Eggs help bind the batter and give the cake structure. Since this cake uses a lot of apples and a relatively small amount of batter, the eggs help everything hold together once baked and cooled.
Milk loosens the batter and helps create the light, custardy texture that coats the apples. The batter will look a little runny, and that is exactly what we want.
Honey adds a little sweetness without overpowering the apples. This is not meant to be an overly sweet cake. The apples do a lot of the work here, and the honey simply supports them.
Melted Butter adds richness and flavour. You only need two tablespoons, but it gives the cake a more satisfying texture and helps it feel like a proper baked treat.
Vanilla adds warmth and rounds out the flavour of the apples, cinnamon, honey, and protein powder. It makes the whole cake taste a little more dessert-like.
All-Purpose Flour gives the batter structure. This cake doesn’t use much flour because the apples are meant to be the star, but it still helps hold the layers together.
Botanica Vanilla Protein Powder adds a protein boost and a subtle vanilla flavour. It blends beautifully into the batter and works so well in this recipe. You will not get that chalky protein powder texture, which matters because we are not making gym food in disguise.
Baking Powder gives the cake a little lift. This is not meant to rise like a fluffy loaf cake, but the baking powder helps lighten the texture.
Cinnamon is apple’s best friend. It adds warmth, comfort, and that cozy fall flavour that makes the whole kitchen smell incredible.
Salt balances the sweetness and brings out the flavour of the apples, honey, vanilla, and cinnamon. Do not skip it.
Sliced Almonds add a little crunch on top and make the cake look beautiful. They also pair perfectly with apples and cinnamon.
Icing Sugar is the perfect little touch of whimsy and extra sweetness. Optional, but it gives the cake a pretty finish; the cake is delicious without it.

What Are the Best Apples to Use?

I used Paula Red apples for this cake, and they worked beautifully! You want an apple that is naturally sweet, a little tart, and able to soften nicely in the oven without turning into complete mush. Apples like Honeycrisp, Gala, Pink Lady, Fuji, Cortland, McIntosh, or Paula Red can all work, depending on what you have.

The only apple I would avoid is Red Delicious. Those apples are not good apples, period. Because this cake is so apple-heavy, the apples you choose really matter. If your apples are flavourless, your cake will be too. Go for something crisp, juicy, and delicious enough to eat on its own. And remember, the most important part is the slicing. You want thinly sliced apples that can bend. A mandolin makes this much easier, but a sharp knife works too if you take your time.

How to Make Invisible Apple Cake

Preheat the Oven

Preheat your oven to 350°F. Line a standard loaf pan with parchment paper, leaving enough overhang on the sides to lift the cake out later. Future you will be grateful.

Prep the Apples

Peel and core the apples. If you do not have an apple corer, slice the peeled apple in half and use a teaspoon to scoop out the core. Set your mandolin to a thin setting. You want the apple slices thin enough to bend easily. And please, I am begging you, use the safety guard. If you don’t own a mandolin or don’t want to buy one, use a very sharp knife and slice the apples as thin as you can.

Make the Batter

In a large bowl, whisk the eggs, honey, melted butter, and vanilla until smooth. Add the flour, Botanica vanilla protein powder, baking powder, cinnamon, and salt. Whisk until fully combined. The batter will be a little runny, and that is good. It needs to be loose enough to coat all those apple slices.

Fold in the Apples

Add the thinly sliced apples to the batter and gently fold until every slice is well coated. Take your time here. You want the batter to get between the slices so the cake bakes evenly and holds together.

Transfer to the Loaf Pan

Transfer the apple mixture into the prepared loaf pan. Smooth the top as best as you can with a spatula. Gently press the apples down so they settle into the pan. Top with sliced almonds and bake for 52 to 55 minutes, or until golden brown and set.

Cool Before Slicing

Allow the cake to rest in the tin for 15 minutes. Then lift it out using the parchment overhang and let it rest on a wire rack for about 1 hour. I know waiting is annoying, but this cake needs time to set. If you slice it too early, it may fall apart. Dust with icing sugar if desired once totally cooled. Slice and serve with Greek yogurt, vanilla ice cream, or high-protein whipped cream.

Tips for Making This Invisible Apple Cake

Slice the apples thinly. Thin slices are what create the beautiful layered effect and soft texture. If the slices are too thick, they will not blend into the cake in the same way.
Use a mandolin if you have one. I cannot stress this enough; mandolins are extremely sharp and can be dangerous if you are not careful. My bestie lost the tip of her finger weeks before I created this recipe using a mandolin without the safety guard, so I am not being dramatic when I say these things are sharp. Use the safety device that comes with your mandolin.
If using a knife, make sure it is sharp and take your time. You want the slices thin enough to bend.
Let the cake cool before slicing. Don’t cut this cake straight from the oven. It needs time to rest, firm up, and hold its shape.
You can omit the protein powder if you prefer. The cake will still work, though you may lose a little of the protein boost and vanilla flavour.
Gluten-free flour also works beautifully in this recipe if you want to make that swap; just make sure it’s an all-purpose gluten-free flour.

How to Serve Fresh This Invisible Apple Cake

This healthy apple cake is delicious on its own, but I love serving it with something creamy. Greek yogurt is a perfect choice if you want to serve it for breakfast. It adds protein, tang, and makes the cake feel extra satisfying!

For dessert, vanilla ice cream is a clear winner. My high-protein whipped cream would also be incredible here, especially if you want something light, creamy, and a little more special. You could also serve it with a drizzle of almond butter, a spoonful of cottage cheese, a sprinkle of cinnamon, or a few toasted nuts on the side.

This cake keeps well in the fridge for a couple of days. Store it covered, then enjoy it cold or gently warmed. I love recipes like this because they work for breakfast, snack, and dessert, which means there is no wrong time to eat them.

Invisible Apple Cake FAQ

Is this a healthy apple cake? Yes, this healthy apple cake is made with lots of apples, a small amount of honey, protein powder, eggs, milk, cinnamon, and sliced almonds. It is lighter than many traditional apple cakes while still tasting like a real treat!

Can I make this gluten free? Yes. Gluten-free flour works perfectly in this recipe. Use your favourite 1:1 gluten-free flour blend.

Can I make this without protein powder? Yes. If you prefer not to use protein powder, you can simply omit it.

Do I need a mandolin? No, but it helps. A mandolin gives you even, thin apple slices, which creates the classic gateau invisible look. If you do not have one, use a sharp knife and slice the apples very thin.

What size loaf pan should I use? Use a standard 11×5 loaf pan lined with parchment paper.

Can I store this cake in the fridge? Yes. Store it covered in the fridge for a couple of days. Enjoy it cold or gently warmed.

Did you make this recipe?

I would love to hear how yours turned out! Leave a rating and review below, and tag me on Instagram. Try these delicious apple recipes next:

Apple Cinnamon Granola

High Protein Apple Pie Baked Oatmeal

Healthier Caramel Apple Upside Down Cake

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Flourless Black Tahini Cookies

Black Tahini (Black Sesame Paste)

Join my mailing list!

Invisible Protein Apple Cake (High Protein, Low Sugar!)

Course Dessert

Cuisine Canadian

Prep Time 15

Cool Time 1

Total Time 2

Servings servings

Calories 182kcal

Author Teri-Ann Carty

Equipment

Ingredients

3 large apples peeled, cored and thinly sliced
3 eggs
¾ cup milk
2 tbsp honey
2 tbsp melted butter
1 tsp vanilla
½ cup all-purpose flour
¼ cup Botanica vanilla protein powder
1 tsp baking powder
1 tsp cinnamon
¼ tsp salt
⅓ cup sliced almonds
1 tsp icing sugar optional

US Customary - Metric

Instructions

Preheat oven to 350.
Line a standard loaf tin (11x5) with parchment paper, with enough for an overhang.
Peel and core the apples. If you don’t have an apple corer, slice the peeled apple in half and use a teaspoon to take out the core.
Set your mandolin to a thin setting. You want the slices to be thin enough to bend. USE THE SAFETY DEVICE TO AVOID INJURY.
In a large bowl, whisk eggs, honey, butter and vanilla until smooth.
Add dry ingredients and whisk until the mixture is fully combined. The batter will be a little runny, and that is good.
Fold the apples into the batter until well coated.
Transfer into the prepared loaf pan, smoothing the top as best as you can with a spatula.
Top with sliced almonds.
Bake for 52-55 minutes or until the top is golden brown.
Allow the cake to rest in the tin for 15 minutes.
Remove from the tin and allow it to rest on a wire rack for 1 hour.
Dust with icing sugar if desired.
Slice and serve with Greek yogurt or ice cream.

Notes

I used Paula Red apples for this cake. Use any apple except Red Delicious; those apples just aren't good, period.
If you prefer not to use protein powder, you can simply omit it.
Gluten-free flour works perfectly in this recipe, too.
If you don't own a mandolin, you can use a sharp knife, but try to slice thin to achieve the "invisible" look. Please use the safety device if you are using a mandolin. They are extremely sharp and can be lethal (read the blog!)

Nutrition

The post Invisible Apple Cake appeared first on Teri-Ann Carty.

Sardine Zucchini Pasta

Teri-Ann Carty — Fri, 11 Sep 2026 08:00:03 +0000

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Sardine Zucchini Pasta

Created by: Teri-Ann Carty

This Sardines Pasta recipe is a high-fibre, protein-rich, deeply savoury pasta dish made with spaghettini, golden fried zucchini, canned sardines, cannellini beans, garlic, lemon, parsley, and plenty of Parmigiano Reggiano. It is satisfying, simple, and packed with flavour, fibre, protein, and healthy fats.

This post may contain affiliate links

Simple Sardines Zucchini Pasta

Sardines are having a moment.

I like to stay ahead of the trends, and when I saw where sardines were heading, I knew they were going to be big. These tiny fish are packed with protein, B12, calcium, and omega-3s. They are essentially a superfood, and I just so happen to love them! However, that wasn’t always the case. As with many things, the palate sometimes needs a little time to get on board when you introduce something new; but once I started eating them more and more, my taste buds decided they understood the assignment. This may be the very same case for you.

How this recipe came to be…

Recently, I was in Portugal with my sister-in-law, and we were only there for a week, but my goodness, it was perfect, and guess what? Sardines were everywhere. They have the cutest little stores in Lisbon dedicated entirely to the itty-bitty canned fishy. I wanted to bring a million cans home with me, but then I stopped myself because I live in Toronto, where we have a massive Portuguese population, so finding good-quality sardines isn’t actually that difficult.

So Sardines with Zucchini?

So here we are, making sardines with pasta, which might be one of the easiest ways to fall in love with sardines if you are not already fully obsessed.

This sardine pasta also gets a little help from zucchini. Stanley Tucci has made cooking zucchini very popular, and he is a personal favourite of mine. His story of beating cancer was incredibly inspiring, especially given that he could not eat food for months. You’ve probably seen him make his signature zucchini pasta on Instagram (Allrecipes did a banger of a rendition), and the whole concept is just beautiful: simple ingredients, cooked properly, turned into something silky and delicious.

I wanted to take that inspiration and level up the nutrition. Pasta is great, obviously, but I always want to make sure a recipe checks a few more boxes. So I added cannellini beans for fibre, sardines for protein, and good-quality extra virgin olive oil for healthy fat. The result is a zucchini pasta dish that feels comforting, salty, lemony, savoury, and satisfying without being heavy. It feeds two hungry people and makes the kind of dinner that feels like you put in more effort than you actually did. My favourite kind!

Health Benefits of Sardines

Let’s talk about sardines, because they deserve their moment.

Sardines are small oily fish that are naturally rich in protein, omega-3 fatty acids, vitamin B12, calcium, vitamin D, and minerals. Because they are often eaten whole, including the tiny soft bones, canned sardines can be a great source of calcium.

They are also convenient, affordable, and shelf-stable. That is one reason I love canned sardines with pasta. You can keep a few cans in the pantry, and suddenly you have a protein-rich meal ready to go without needing to defrost anything, marinate anything, or make your life more complicated.

Is the flavour bold? Yes.

I’m not going to pretend sardines taste like chicken. They taste like sardines. But when you cook them with garlic, chili flakes, olive oil, lemon, parsley, pasta water, and Parmigiano Reggiano, they melt into the sauce in the most delicious way.

If you are new to sardines, canned sardine pasta is a great place to start because the pasta, zucchini, beans, lemon, and cheese help balance everything. The sardines add savoury depth and protein without taking over the whole dish. A little fishy? Yes. In a good way? Also yes.

Sardine Zucchini Pasta Ingredients

Spaghettini is perfect here because it is thin enough to twirl beautifully with the zucchini, sardines, beans, and sauce. You can use spaghetti if that is what you have. I adore Rummo pasta and can guarantee the quality is excellent. A good pasta makes a difference in a simple recipe like this.
Olive oil does a lot in this recipe. It fries the zucchini, carries the flavour of the chili flakes, onion, garlic, and sardines, and helps create the sauce. Use a good-quality extra virgin olive oil because you will taste it.
Yellow zucchini is the vegetable star of this dish. Thinly sliced and fried until lightly golden, it becomes soft, sweet, and almost creamy.
Chili flakes add gentle heat and wake up the oil. You only need a pinch, but it helps balance the richness of the sardines, beans, cheese, and olive oil.
Yellow Onion adds sweetness and depth. It softens in the oil and helps build the sauce base.
Garlic is essential here as it gives the pasta that savoury backbone and works beautifully with sardines, lemon, parsley, and olive oil.
Canned sardines are the protein powerhouse, and if you want a little flavour punch, add them in with their oil. They break down into the sauce and add a savoury, briny richness.
Cannellini beans add fibre, creaminess, and staying power. They make this dish feel more balanced and satisfying while blending beautifully into the pasta.
Lemon juice brightens everything and helps the whole dish taste more balanced.
Flat-leaf parsley adds freshness and colour. It cuts through the richness and brightens the pasta.
Pasta water is liquid gold that should never just be poured down the drain all willy-nilly! The starch helps emulsify the sauce, making it glossy and cohesive. Always reserve pasta water before draining.
Parmigiano Reggiano adds salt, umami, richness, and protein. Measure with your heart. Don’t be shy.

How to Make This Sardines Zucchini Pasta

Cook the Pasta

Bring a large pot of salted water to a boil and cook the spaghettini or spaghetti until al dente. Before draining, reserve at least 1 cup of pasta water. Please do not forget the pasta water. It is the difference between dry pasta and glossy, restaurant-feeling pasta.

Fry the Zucchini

While the pasta is cooking, add the olive oil to a large, deep-sided pan over medium-high heat. Once the oil is shimmering, carefully add the thinly sliced zucchini. Fry until slightly golden brown. You want colour, softness, and a little caramelization. Transfer the zucchini to a paper towel-lined plate and season with sea salt while hot.

Build the Sauce Base

If there’s too much oil, remove a few tablespoons with a large spoon. Add the chili flakes and diced onion to the pan. Cook for 2 to 3 minutes, stirring often, until the onion softens. Stir in the garlic and cook for about 1 minute. Do not let the garlic burn.

Add the Sardines & Beans

Add the sardines, including the oil from the can. Use tongs or a spatula to gently break them up into the onion-and-garlic mixture. This is where the sardines start to melt into the sauce. It might look rustic, but trust the process. Add the rinsed cannellini beans, chopped parsley, and fried zucchini to the pan. Toss everything together gently. Now you have sardines in pasta sauce, beans for fibre, zucchini for texture, and herbs for freshness.

Make the Sauce Creamy

Add the lemon juice and a few ladles of reserved pasta water. Stir or toss to help the sauce emulsify. The mixture should start to look glossy and a little creamy. If it looks dry, add more pasta water.

Toss Everything & Serve

Add the cooked pasta to the pan and toss everything together. Add as much Parmigiano Reggiano as you wish. If the pasta tightens up, add another splash of pasta water. Keep tossing until the sauce clings to the noodles. Check for seasoning. Add more salt, pepper, lemon, chili flakes, or cheese if needed. Serve immediately, ideally with extra Parmigiano on top because we are not monsters.

What to Serve with Zucchini Pasta

This zucchini pasta is satisfying on its own, but you can also serve it with something simple on the side, like a mixed greens salad, crusty bread, or more parm! This is a lovely lunch or dinner and works especially well when you want something comforting that still checks the protein, fibre, and healthy fat boxes.

Why You’ll Love This High Fiber Pasta Recipe

There is so much to love here. Beyond being super nutritious and uber easy to make, it’s also a great introduction to sardines if you’re new to them! It has crispy-golden zucchini, garlicky olive oil, a little heat from chilli flakes, fibre from the cannellini beans, protein from the sardines and a whole lot of flavour. It’s the kind of pasta recipe that makes sense for real life, and it can feed two hungry humans in less than 30 minutes! It uses pantry ingredients, comes together quickly, and still feels elevated enough to serve when sharing a meal with someone!

Pasta with Sardines FAQ

What do sardines taste like in pasta? Sardines taste savoury, briny, and rich. When cooked into pasta sauce, they soften and break down, adding depth without feeling too intense.

Can I make this without sardines? Yes, but it will no longer be sardine pasta. You could use tuna, anchovies, shrimp, chicken, or keep it vegetarian with extra beans and cheese.

Can I use green zucchini instead of yellow zucchini? Absolutely. Green zucchini works perfectly. I used yellow zucchini, but either works.

Can I make this gluten free? Of course, just use your favourite gluten-free pasta. Make sure to reserve pasta water, as gluten-free pasta water can still help bring the sauce together.

Did you make this recipe?

I would love to hear your experience in the comments below! Don’t forget to leave a rating and try one of these pastas next:

Shrimp Pesto & Pea Pasta

Creamy Pesto Chicken Pasta

Burrata Turkey Bolognese Pasta

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Flourless Black Tahini Cookies

Black Tahini (Black Sesame Paste)

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Sardines Zucchini Pasta (High Fibre!)

Course Main Course, Pasta

Cuisine Canadian, Italian

Prep Time 15

Cook Time 30

Total Time 45

Servings servings

Calories 1309kcal

Author Teri-Ann Carty

Equipment

Ingredients

12 ounces spaghettini
½ cup olive oil
1 yellow zucchini thinly sliced
1 pinch chili flakes
½ yellow onion diced
2 cloves garlic minced
1 canned sardines
400 g cannellini beans
½ lemon juiced
⅓ cup flat-leaf parsley roughly chopped
1 cup pasta water
Parmigiano regianno
sea salt
cracked pepper

US Customary - Metric

Instructions

Cook spaghettini or spaghetti until al dente. Reserve pasta water!
While pasta is cooking, add oil to a large, deep-sided pan over medium-high heat.
Once the oil is shimmering, carefully add zucchini.
Fry zucchini until slightly golden brown. Transfer to a paper towel-lined plate and season with sea salt.
Remove a few tbsp of oil with a large spoon.
Add chili flakes and onion to the pan. Cook for 2-3 minutes.
Stir in garlic and cook for 1 minute.
Add in sardines (including the oil). Use your tongs or spatula to break up the sardines.
Add rinsed beans, parsley and zucchini. Toss to combine.
Add lemon juice and a few ladles of pasta water to emulsify.
Add as much parmigiano as you wish. If needed, add another ladle of pasta water.
Check for seasoning and serve.

Notes

I adore Rummo pasta. I can guarantee it's the best quality.

*macros do not include parm

Nutrition

The post Sardine Zucchini Pasta appeared first on Teri-Ann Carty.

Carrot Sweet Potato Soup

Teri-Ann Carty — Wed, 09 Sep 2026 08:00:12 +0000

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Carrot Sweet Potato Soup

Created by: Teri-Ann Carty

This Carrot Sweet Potato Soup is creamy, comforting and the perfect introduction to soup season! Made totally plant-based and gluten-free, it's got all the flavours of the season without spending loads of time in the kitchen! Simple, economical, freezer-friendly, and exactly the kind of cozy soup to make when your body is asking for something warm, nourishing, and easy to digest.

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Easy Carrot and Sweet Potato Soup!

It turns out I love soup.

While writing this blog, I realized just how many soup recipes I have on the website. I kind of lost count at 15, but honestly, there are probably more. Apparently, I have been a soup person this whole time. Who knew?

I created this carrot and sweet potato soup because my belly wasn’t happy, and I don’t know about you, but I always turn to soup when I am feeling under the weather. Soup is warm, comforting, easy to eat, and feels like the food equivalent of someone telling you everything is going to be okay.

For years, I’ve struggled with digestive issues. I’m doing everything I can to figure out what the actual problem is, but if you have ever dealt with these kinds of issues, you know it can feel like shooting fish in a barrel trying to figure out what is wrong. I have appointments scheduled, so do not worry; I’m taking care of myself.

In the meantime, soup.

This recipe could not be easier. I didn’t have stock, so I used water. Many of my soup recipes use a water base, and I promise: as long as you season your soup well, you will not miss the stock. The vegetables, spices, ginger, garlic, and coconut milk bring so much flavour on their own.

This soup is also vegan, gluten free, creamy, budget-friendly, and freezer-friendly. I ate half of it over a few days and froze the rest, and I know it will come in very handy as the days get shorter and cooler.

Soups are one of the most economical meals on the planet. Wilted veggies? Chuck them in. Please do not throw them out. Chop up what you have, freeze your less-than-gorgeous produce, and when you are ready to cook, you are good to go. Let’s get simmering!

Sweet Potato Soup Ingredients

The ingredients for this recipe are simple pantry staples and easy to customize! Here’s what you’ll need:

Olive oil starts the soup by softening the vegetables, carrying the spices, and building flavour from the start. A generous amount adds richness without needing butter or cream.
Chili flakes add a little warmth in the background. This soup is not meant to be spicy, but a tiny bit of heat helps balance the sweetness of the carrot and sweet potato.
Yellow onion creates the soup’s savoury base. When cooked down with the carrot, celery, garlic, and olive oil, it adds sweetness, depth, and that classic soup flavour we all love.
Carrot adds natural sweetness, colour, and body. I went with regular orange carrots because I really wanted the colour and texture of this soup to scream fall!
Celery brings freshness and savoury balance, and it’s an essential part of the mirepoix base with onion and carrot, and it helps keep the soup from tasting too sweet.
Garlic adds depth and flavour. It works with the ginger, curry powder, and cumin to add warmth and complexity.
Sweet potatoes are the star of this comforting soup. They make the soup naturally creamy, slightly sweet, and very satisfying. Once simmered and blended, they create that velvety texture without needing dairy.
Ginger gives this soup a bright, warming flavour. It also makes the soup feel extra soothing, especially when your stomach is not feeling its best.
Curry powder and cumin add warmth, colour, earthiness and flavour. You don’t need much to take the soup from basic to outstanding with spices like this! They do the heavy lifting.
Water is the liquid base for this soup, but you could use vegetable stock if you want.
Full-fat coconut milk adds another layer of creaminess, body, and silky texture. It also helps keep things totally dairy free!

How to Make This Carrot and Sweet Potato Soup

Start with Your Pot

Heat a large Dutch oven over medium-high heat. Once the pot is warm, add the olive oil and a pinch of chilli flakes. Let the chili flakes bloom in the oil for a moment. This releases their flavour and adds gentle warmth to the soup.

Add the Mirepoix

Add the diced onion, garlic, carrot, and celery to the pot. Stir well to coat the vegetables in oil. Season with salt and cracked pepper, then cover the pot and cook the mirepoix for 5 to 7 minutes. Stir often so nothing sticks or burns. Add the cubed sweet potatoes and stir to combine. They will look like a lot at first, but they cook down beautifully.

Make the Broth

Add the ginger, curry powder, cumin, and salt. Stir well to coat the vegetables in the spices. Cover the pot and cook for 2-3 minutes. This step wakes up the spices and makes the soup more flavourful. Pour in the water. Bring the soup to a boil, then reduce the heat to medium-low. Partially cover the pot and cook for about 20 minutes, or until the sweet potatoes are fork-tender. You should be able to pierce them easily with a fork. Once the vegetables are cooked, stir in the can of full-fat coconut milk. Let the soup cook for 5 more minutes so everything comes together.

Blend & Serve!

Remove the pot from the heat. Use an immersion blender to blend the soup until almost completely smooth. It is totally okay if there are a few small chunks. We are not entering it into a soup beauty pageant. You can also use a blender, but please be careful. Hot soup expands in a blender, so blend in small portions, leave space at the top for steam to escape, and use a kitchen towel to protect your hand.

Taste the soup and adjust the seasoning. This is important. Add more salt, pepper, or chili flakes if needed. Serve warm and enjoy as is, or add your favourite toppings.

Sweet Potato Soup Serving Suggestions

This soup is perfect on its own, but if you want to boost the protein, I highly suggest making crispy tofu and adding it on top, as I did! It’s a great way to add protein while keeping the soup vegan. You could also add shredded or cubed chicken if you eat meat.

Roasted chickpeas, toasted pumpkin seeds, hemp seeds, chili oil, fresh cilantro, parsley, coconut yogurt, or a squeeze of lime would also be unreal which is likely what I’ll do when I dig into my frozen stash! This soup works as an appetizer, starter, lunch, dinner, or snack.

It is light enough to eat when your stomach is feeling sensitive but filling enough to feel like a proper meal, especially with protein added on top. It also freezes beautifully, which makes it perfect for meal prep. Make a batch now, freeze a few portions, and future you will be very pleased when the weather gets colder and dinner is already done!

Why You’ll Love This Soup

It’s such an easy soup to enjoy whenever that cool front starts to kick in! The whole soup comes together quickly; it smells amazing when simmering, and it has all the comforts you’d want from a healing soup. It uses affordable ingredients, comes together in one pot, and does not require stock. It is naturally vegan, gluten free, creamy, and full of flavour from ginger, curry powder, cumin, garlic, and coconut milk.

It is also a great soup to make when you have vegetables you need to use up. Soup is forgiving like that. A less-than-perfect carrot? Fine. A sweet potato that has been staring at you for a week? Perfect. Celery that is a little tired? Soup welcomes her.

This is one of those recipes that feels comforting without being complicated. It is smooth, warming, gently spiced, and exactly the kind of recipe I want to have in the fridge or freezer when life feels a little tender.

Sweet Potato Soup FAQ

Can I use stock instead of water? Yes. You can use vegetable stock instead of water for extra flavour. That said, water works beautifully here as long as you season the soup well.

Can I make this soup without coconut milk? Yes, but it will be less creamy. You could use cashew cream, oat cream, or another dairy-free cream alternative. If you are not vegan, regular cream would also work.

Can I freeze this soup? Yes. This soup freezes wonderfully. Let it cool completely, then transfer to freezer-safe containers. Thaw in the fridge overnight and reheat gently on the stove.

How long does this soup last in the fridge? Store the soup in an airtight container in the fridge for up to 4 days. Reheat on the stove or in the microwave until warm.

Did you make this recipe?

If you make this soup, I would love to hear your feedback! Leave a rating and review below, and then try one of my other favourite soup recipes:

Turkey Gnocchi Soup

Hearty Mushroom Soup

Tomato Soup & Grilled Cheese

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Flourless Black Tahini Cookies

Black Tahini (Black Sesame Paste)

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Carrot Sweet Potato Soup (vegan and gluten-free!)

Course Main Course, Soup

Cuisine Canadian

Prep Time 15

Cook Time 45

Total Time 1

Servings servings

Calories 494kcal

Author Teri-Ann Carty

Equipment

Ingredients

4 tbsp olive oil
pinch chili flakes
1 medium sized yellow onion diced
1 large carrot diced
2 celery stalks diced
2 cloves garlic minced
3 medium sized sweet potatoes cubed
2 tbsp ginger minced
1 tbsp curry powder
1 tsp cumin
1 tsp salt
4 cups water
14 oz canned full fat coconut milk
salt and pepper to taste

Instructions

Heat a large Dutch oven over medium-high heat.
Add olive oil and a pinch of chili flakes.
Add onion, garlic, carrot and celery to the pot and stir to coat.
Season with salt and cracked pepper.
Cover the pot and cook the mirepoix for 5-7 minutes. Stir often.
Add sweet potato and stir to combine.
Add spices, stir to coat and cover to cook for 2-3 minutes.
Add water. Bring to a boil, then reduce the heat to medium-low. Partially cover and cook for 20 minutes or until sweet potato is fork tender.
Once vegetables are cooked, stir in the can of coconut milk.
Cook for 5 more minutes.
Remove from heat.
Use an immersion blender to blend soup until almost completely smooth. It's ok if there are a few chunks.
Taste for seasoning and serve.

Notes

I made crispy tofu for the soup (recipe coming soon!), but you could add shredded/cubed chicken for protein!

Nutrition

The post Carrot Sweet Potato Soup appeared first on Teri-Ann Carty.

Pumpkin Spice Latte Chia Pudding

Teri-Ann Carty — Wed, 02 Sep 2026 08:00:52 +0000

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Pumpkin Spice Latte Chia Pudding

Created by: Teri-Ann Carty

This pumpkin spice chia pudding is creamy, cozy, high in fibre, and made with pumpkin spice milk, Greek yogurt, pumpkin puree, brewed coffee, maple syrup, vanilla, pumpkin spice, and chia seeds. It tastes like a healthy pumpkin spice latte turned into breakfast and is perfect for meal prep, fall mornings, or anytime you want something that feels like pumpkin pie in a jar.

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Pumpkin Spice Latte But Make it Chia Pudding!

I’m coming in FULL THROTTLE this Autumn, so buckle up, my friends!

If you think September 1st is too soon for Pumpkin Spice, you’re not gonna want to keep reading. HOWEVER, if you’re like me and feel like it’s absolutely time to whip out the pumpkin spice and your iced coffees turn hot again, then you’re in the right place! I’m already knee-deep in autumn recipes and will start working on Christmas soon, so this is the perfect time to talk all things pumpkin spice! I love pumpkin recipes. My website is full of them, but I didn’t have a true Pumpkin Spice Latte recipe yet!

And while I cannot officially call this pumpkin spice latte drinkable, it absolutely has all the PSL vibes.

I partnered with my friends at Nama to create my take on the PSL, and because I can never just make the obvious thing, I wanted to get creative with the concept. My goodness, I think I nailed it. Instead of only making a drink, I packed all those cozy pumpkin spice latte flavours into a creamy, dreamy chia seed pudding. It’s breakfast-girly approved, low in sugar, full of fibre, and boosted with Greek yogurt for protein. It tastes like the real deal, only spoonable.

Why You’ll Love This Pumpkin Spice Chia Pudding!

I first tested this pumpkin spice chia pudding without the Greek yogurt, and honestly, it was excellent. But I wanted to pump up the protein and make it even more satisfying, so I added yogurt. The result is a thick, creamy, protein-packed breakfast that will have you mentally wrapped in cozy sweaters, even if the weather is still doing something rude outside.

And how does the PSL flavour get so good? The Pumpkin Spice Milk.

It is creamy, gently sweet, full of pumpkin spice, and has just enough brewed coffee to give it that latte feeling without overwhelming the whole recipe. The pumpkin puree makes it taste like pumpkin pie, the chia seeds make it thick and satisfying, and the Greek yogurt adds protein and tang. This is also one of those recipes that feels like dessert but works beautifully for breakfast, a snack, or even a little after-dinner sweet bite.

Pumpkin Spice Latte Chia Pudding Ingredients

Pumpkin Spice Milk is the perfect base for this chia pudding. I recently made this pumpkin spice cashew milk, and it is unreal. It gives that cozy PSL flavour right from the start and helps tie everything together!
Greek Yogurt adds protein, creaminess, and a little tang. It makes the pudding thicker and more satisfying, turning it into a balanced breakfast instead of just a sweet snack. You can leave it out if you prefer a dairy-free version, but I love what it does for the texture.
Pumpkin Puree gives this pudding real pumpkin flavour and a thicker, creamier texture. It also adds fibre and helps create that pumpkin pie feeling. Make sure you use pumpkin puree, not pumpkin pie filling!
Brewed coffee gives this pumpkin spice latte chia pudding its latte personality. You do not need a lot. Just enough to bring in that coffee note and make it feel like a true PSL-inspired breakfast.
Maple Syrup adds a small amount of sweetness to soften the coffee just a little bit. You don’t need much because the pumpkin spice milk already has dates, but that little spoonful helps round everything out.
Vanilla rounds out all the flavours of this chia pudding. It also enhances the spices in the pumpkin spice mix and makes everything feel complete.
Pumpkin Spice adds extra warmth and depth. Even though the milk already has spice, adding a little more makes sure the pudding really delivers on the PSL flavour. You can use store-bought or my homemade blend.
Chia seeds transform the mixture into pudding as they absorb liquid, swell, and create that thick, spoonable texture. They are also full of fibre, which helps make this recipe more satisfying.
Salt is only needed in a small amount, as it helps balance the sweetness and makes all the flavours pop.

How to Make This Chia Pudding

Like most chia puddings, this recipe is quick, easy, and perfect for meal prepping!

Add the Creamy Ingredients

In a medium lidded container, whisk together the pumpkin spice milk, Greek yogurt, pumpkin puree, brewed coffee, maple syrup, vanilla, and pumpkin spice. Take your time here and whisk until everything is fully combined.

Add the Chia Seeds

Next, add the chia seeds and whisk for 2 minutes. Yes, 2 full minutes. This helps the seeds start absorbing the liquid evenly and prevents clumping. Let the pudding rest for 2 minutes, then whisk again for another 2 minutes.

This is my best chia pudding tip. Whisking longer cuts down the time it needs to rest in the fridge. The more you whisk, the thicker it gets.

Chill & Serve

Cover the bowl with a lid and refrigerate until thickened. It needs at least 2 hours, but overnight is best. Once the pudding thickens to your liking, stir it and spoon it into bowls or jars. Top with granola, a sprinkle of pumpkin spice, or whatever makes you happy.

How to Serve This Pumpkin Spice Latte Chia Pudding

This pumpkin spice chia seed pudding is delicious straight from the fridge. Serve it in a bowl, layer it into jars for meal prep, or make it feel extra special with toppings. Try granola, hemp seeds, chopped pecans, walnuts, coconut yogurt, Greek yogurt, cacao nibs, or a little drizzle of maple syrup.

If you want it to feel more like dessert, add a dollop of whipped cream or coconut cream and dust with pumpkin spice. I love serving it with my Pecan Pumpkin Pie Granola because obviously, the more pumpkin spice energy, the better!

Pumpkin Spice Chia Pudding FAQ

Is this pumpkin spice chia pudding healthy? Yes, this is a healthy breakfast or snack option because it includes chia seeds for fibre, Greek yogurt for protein, pumpkin puree, and homemade pumpkin spice milk. It is lightly sweetened and designed to be satisfying.

Does this taste like a pumpkin spice latte? It does! The brewed coffee, pumpkin spice milk, pumpkin puree, vanilla, and pumpkin spice give this pudding that cozy pumpkin spice latte flavour in a creamy, spoonable form.

Can I make this dairy free? Yes. Leave out the Greek yogurt or replace it with a thick dairy-free yogurt.

Can I use store-bought milk? Yes, but the flavour will not be quite the same. The homemade pumpkin spice milk is what makes this recipe special. If using store-bought milk, add extra pumpkin spice, vanilla, and a little more maple syrup if needed.

Can I make this ahead of time? Absolutely. This is a great meal prep recipe. Make it the night before and let it thicken overnight in the fridge.

Why is my chia pudding runny? It may need more time to thicken, or the chia seeds may not have been whisked well enough. Let it sit longer, then stir again. If it is still too thin, add another tablespoon of chia seeds and let it rest.

Why is my chia pudding clumpy? Chia seeds can clump if you don’t whisk properly. To prevent this, whisk well when you first add them, let the mixture sit for a couple of minutes, then whisk again.

Can I blend this chia pudding? Yes. If you prefer a smoother pudding, blend it after it has thickened. This will give you a more mousse-like texture.

Did you make this recipe?

If you made this recipe, I would love to hear from you in the comments! Try these other pumpkin spice recipes next:

Pumpkin Cake

High Protein Pumpkin Walnut Pancakes

Pecan Pumpkin Pie Granola

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Flourless Black Tahini Cookies

Black Tahini (Black Sesame Paste)

Join my mailing list!

Pumpkin Spice Latte Chia Pudding

Course Breakfast

Cuisine Canadian

Prep Time 10

Chill Time 2

Total Time 2 10

Servings servings

Calories 307kcal

Author Teri-Ann Carty

Equipment

Nama M1 Milk Maker
whisk, medium sized bowl with lid, spatula

Ingredients

2 cups pumpkin spice milk
½ cup Greek yogurt
¼ cup pumpkin puree
¼ cup brewed coffee
1 tbsp maple syrup
1 tsp vanilla
½ tsp pumpkin spice
½ cup chia seeds
pinch salt

US Customary - Metric

Instructions

In a medium bowl with a lid, add the pumpkin spice milk.
Whisk in yogurt, pumpkin puree, coffee, maple syrup, vanilla and pumpkin spice until fully combined.
Add chia seeds and whisk for 2 minutes. Let the pudding rest for 2 minutes, then whisk again for 2 more minutes*.
Cover the pudding with a lid and refrigerate until thickened.
Once thickened to your liking, top it with granola https://terianncarty.com/pecan-pumpkin-pie-granola/.

Notes

*Whisking chia seed pudding longer cuts down the time it needs to rest in the fridge. The more you whisk, the thicker it gets!! You can cut your wait time by whisking vigorously. Love this tip? Should I make a reel to show you?

Nutrition

The post Pumpkin Spice Latte Chia Pudding appeared first on Teri-Ann Carty.

Pumpkin Spice Cashew Milk

Teri-Ann Carty — Wed, 02 Sep 2026 08:00:35 +0000

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Pumpkin Spice Cashew Milk

Created by: Teri-Ann Carty

Pumpkin Spice Milk might just be my new favourite thing! Made with cashews, homemade pumpkin spice, dates, vanilla, coconut oil, and filtered water, it tastes like fall in a glass. The perfect "creamer" for the season, it's naturally sweetened and goes with everything that needs a little pumpkin spice flair!

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Pumpkin Spice Milk!

I’m not wasting time with this blog post because the faster you read it, the faster you can make it!

If you are a fan of pumpkin spice, you are going to love me forever for this new recipe. I’m telling you, when I made this pumpkin spice cashew milk, I was stunned by how good it was. Not “oh that’s nice” good. I mean standing in the kitchen, taking another sip, wondering how quickly I could add it to everything I cook and bake from here until Winter.

My good friends at Nama asked me to put my thinking cap on and come up with a Pumpkin Spice Latte recipe, and while I love that, I also love protein and fibre. So I started thinking about how I could get all those cozy PSL flavours into something that could go beyond coffee.

I wanted something that could work in a latte, yes, but also in chia pudding, overnight oats, baked oats, smoothies, coffee, chai, and maybe even a fall cheesecake or ice cream situation. You know me. One recipe idea turns into twelve, and I do not apologize!

Flavoured Milk for the Win!

I know I am probably not the first person to dream up pumpkin spice milk, but honestly, the moment this recipe came to me, I felt like making it with cashew might be original! Creating this flavored milk was so much fun, and when I tell you it tastes like autumn in a glass, I am not kidding.

It is rich, creamy, lightly sweet, full of pumpkin pie spice, and so easy to make. And because I wanted a milk that could foam up a little, I added a teaspoon of coconut oil to help stabilize it when whisking or frothing. Does it froth like regular milk? No. I’m not going to lie to you. But is it the best homemade option I’ve made, and does it taste like a warm hug in a hot cup of coffee? Absolutely. I consider that a win.

Why You’ll Love This Flavored Milk

You’ll love this pumpkin spice milk because it takes everything we love about fall drinks and turns it into something you can use every single day. It is creamy from the cashews, naturally sweetened with dates, full of cozy spice, and made with simple ingredients. It tastes like a pumpkin spice creamer, but it is more versatile than that. Use it in coffee, yes, but also pour it into chia pudding, blend it into smoothies, stir it into oats, or warm it gently with a shot of espresso or strong chai.

I don’t know about you, but I also love that this recipe uses simple, whole ingredients. The cashews do the heavy lifting, and honestly, store-bought plant-based milk never does. If you find flavoured milk in the grocery store, it’s likely full of added sugar, gums, oils, and mystery flavours.

Pumpkin Pie Spice Ingredients

Let’s talk pumpkin spice, because it is doing a lot of heavy lifting here.

If you have ever wondered what spices are in pumpkin pie spice, the classic blend usually includes cinnamon, ginger, nutmeg, cloves, and sometimes allspice. Together, they create that warm, cozy flavour we associate with pumpkin pie, pumpkin spice lattes, fall baking, and every candle aisle from September onward.

You could totally use store-bought pumpkin spice mix because it’s reliable, easy to find and convenient. Alternatively, you could make my blend! I’ve been making this blend for so many years now that I can hardly keep track, and it always delivers. Click here for the recipe!

Pumpkin Spice Cashew Milk Ingredients

Raw Cashews are the creamy base of this homemade cashew milk. They blend beautifully into a smooth, rich milk that feels more luxurious than many other homemade nut milks. Because cashews are naturally mild, they let the pumpkin spice, vanilla, and dates shine without overpowering the flavour.
Pumpkin Spice gives this milk its cozy fall flavour, bringing warmth, depth, and that unmistakable pumpkin pie feeling. Click here to use my blend recipe. Store-bought will also work.
Dates add natural sweetness and a little caramel-like flavour. You only need two small dates because the goal is not to make this overly sweet. We want the milk to feel balanced enough for breakfast, coffee, and snacks.
Coconut oil adds richness and gives the milk a little more body. I also added it to help stabilize the milk when whisking or frothing. It will not turn this into a perfect café-style foam, but it does help create a better texture.
Vanilla rounds out the flavour and makes the milk taste more like a treat. It softens the spice and brings that warm, creamy note that works so well in coffee and chai.
Salt by the pinch seems insignificant but makes a big difference. It balances the sweetness, enhances the spices, and makes the whole milk taste more complete. Do not skip it.
Filtered Water turns the cashews into milk and keeps the flavour clean. Since this recipe is so simple, using good-tasting water makes a difference.

How to Make Homemade Pumpkin Pie Milk

Using the Nama M1 Plant-Based Milk Maker, close the spout cap before adding your ingredients. This is one of those tiny details that matters!

Add the Ingredients

Add the raw cashews, pumpkin spice, pitted dates, coconut oil, vanilla, salt, and filtered water into the filter basket. Make sure the dates are pitted; it sounds silly, but you’d be surprised how often people forget this!

Secure the Lid & Follow Prompts

Secure the lid and set the blending time to 1 minute. Press start and let the machine do its thing. Follow the prompts to open the spout. After about 10 seconds, the spin cycle will activate. Once the cycle is complete, your milk is ready.

Store the Milk

Pour the milk into a lidded glass jar and store it in the fridge. Make sure you shake it before using, as homemade milk tends to separate. This is normal. No panic required.

Blender Method

If you don’t own a Nama M1 Milk Maker, use your blender. Add all the ingredients to a high-speed blender and blend until very smooth. Then strain through a nut milk bag or fine-mesh sieve if needed. Cashews blend very smoothly, so depending on your blender, you may find the texture creamy enough without heavy straining.

How to Use Pumpkin Spice Cashew Milk

Oh, let me count the ways!! There are so many ways to use this flavored milk, which is exactly why I love it! Pour it into hot coffee for an easy homemade pumpkin spice latte moment. Warm it gently and froth it for something cozy. My favourite way to use it so far? As the base for a chia pudding!! Click here to check out the recipe and get prepared to become absolutely obsessed with this chia pudding all season long!

I also plan to make overnight oats, baked oats, and probably use it in fall cheesecake and ice cream recipes because I have no chill when I love something. You can also use it anywhere you would use regular milk and want a little fall flavour. Pancake batter, French toast, hot chocolate, smoothie bowls, granola bowls, or even just poured over ice with a little extra cinnamon.

Why I LOVE Nut Milk!

I love making nut milks at home because they taste so much fresher than store-bought. There’s something deeply satisfying about taking a handful of nuts, adding water, and turning it into something creamy, delicious, and useful. Making homemade nut milk also means you get to control the flavour, sweetness, texture, and ingredients. Once you start making your own milk, it’s hard not to get excited about the possibilities. Bonus when you add flavour, like this pumpkin spice milk or my strawberry milk!

Flavored Milk FAQ

Does this pumpkin spice milk contain pumpkin? No. This recipe uses pumpkin spice, not pumpkin puree. The spice blend gives the milk that cozy pumpkin pie flavour while keeping the texture smooth and creamy.

Can I use this as a homemade pumpkin spice creamer? Yes. This works beautifully as a homemade pumpkin spice creamer for coffee or tea.

How long does homemade cashew milk last? This milk lasts up to 10 days in the fridge when stored in a clean, lidded glass jar. Always shake before using, as separation is normal.

Do I need to soak the cashews? With the Nama M1 Plant-Based Milk Maker, you don’t need to soak the cashews. If you’re using a regular blender, soaking the cashews for a few hours can help create a smoother texture, but for cashews it’s still not typically necessary.

Can I make this without a milk maker? Yes, you can use a blender. Blend all the ingredients until smooth, then strain if needed. A nut milk bag will give you the smoothest result.

Why does homemade nut milk separate? Homemade nut milk does not contain gums or stabilizers like many store-bought versions, so it naturally separates in the fridge. Just shake it well before using.

Can I make this sweeter? Of course, add another date or a little maple syrup if you prefer a sweeter milk.

Did you make this recipe?

I would love to hear how you used it! Leave a rating and review in the comments.

Try These Other Flavored Milks

If you loved this, you’ll love these:

Hazelnut Milk

Strawberry Cashew Milk

Homemade Cashew Milk

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Flourless Black Tahini Cookies

Black Tahini (Black Sesame Paste)

Join my mailing list!

Pumpkin Spice Cashew Milk

Course Beverages & Drinks

Cuisine Canadian

Prep Time 5

Total Time 5

Servings litre

Calories 1618kcal

Author Teri-Ann Carty

Equipment

Nama M1 Milk Maker
large glass measuring cup

Ingredients

2 cups raw cashews
2 tsp pumpkin spice
2 small dates pit removed
1 tsp coconut oil
1 tsp vanilla
pinch salt
4 cups filtered water

Instructions

Using the Nama M1 Plant-Based Milk Maker, make sure the spout cap is closed, then add all ingredients to the filter basket.⁣⁣⁣
Secure the lid and set the blending time to 1 minute. Press Start.⁣⁣⁣
Follow the prompts to open the spout. After 10 seconds, the spin cycle will activate.
Once this is finished, your milk is ready to enjoy.⁣⁣⁣

Notes

This milk lasts up to 10 days in the fridge. Store it in a lidded glass jar to keep it fresh.
Make sure you SHAKE the milk before using, as it tends to separate.
If you don't own the M1 Milk Maker, use your blender!

Nutrition

The post Pumpkin Spice Cashew Milk appeared first on Teri-Ann Carty.

Pumpkin Cake

Teri-Ann Carty — Wed, 26 Aug 2026 08:00:34 +0000

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Pumpkin Cake

Created by: Teri-Ann Carty

This Pumpkin Cake is moist, naturally sweet, refined sugar free, and made with ripe bananas, Medjool dates, pumpkin puree, pumpkin spice, and walnuts. It is soft, sturdy, deeply cozy, and perfect for breakfast, snacking, dessert, or anytime you want a healthier fall-inspired cake that still tastes like a proper treat!

This post may contain affiliate links

Easy Pumpkin Cake!

As I write this, it’s the middle of August, and already everything on social media is fall this and fall that!! Truth be told, I’m ready for the recipes; I’m just not ready for the weather! That’s not even entirely true. I love fall weather, like really and truly. We’re so blessed to have warm, dry Fall Weather until the first week of November. After that, all bets are off, and it starts to get messy. Right now, I will happily take this 31-degree day and my house smelling like pumpkin cake; the two may not ordinarily go together, but I’m not mad. There are worse things!

Back in May, I was visiting my bestie for her birthday. I love cooking and baking for my people, so when I arrived and she had ripe bananas and dates on hand (it’s almost like she was asking me to bake something Teri-Ann branded!!), I knew exactly what I was going to make. Some of you might know my infamous Date Cake. That cake has made its way around the internet and has gone viral every single time I post it, and for good reason, because it’s probably the moistest cake I have ever created.

Until now.

My bestie and I are both watching our sugar intake, but it was the woman’s birthday, so there HAD TO BE CAKE! I started rummaging through her cupboards and found almost everything. She was missing almond flour and oat flour, but what I did find was bread flour. Bread flour is not gluten-free, but it IS higher in protein, so that’s a total win. I modified the crap out of my original cake, and wouldn’t you know it, it was absolute perfection.

The texture, dare I say, was much more appealing than the og. If you are not gluten-sensitive, I strongly recommend getting some bread flour in your pantry. Bread flour typically contains about 12% to 14% protein, while all-purpose flour usually ranges from 9% to 12%. I love the sturdiness the flour gives, and I’ll use it much more going forward.

Why This Pumpkin Cake is Healthier?

This is a healthy pumpkin cake, but please know that when I say healthy, I do not mean sad. I mean made with thoughtful ingredients, naturally sweetened and absolutely satisfying. Who doesn’t want to eat a cake that is socially acceptable for breakfast, snacking, or dessert without feeling like you have just launched yourself into a sugar spiral?! Thanks to the dates and banana, this recipe is also totally free of refined sugar! The other bonus is protein powder, and before you come for me – YOU CAN’T TASTE IT!

Pumpkin Cake Ingredients

Ripe Bananas add natural sweetness, moisture, and body to this cake. The spottier the bananas, the better. They help replace refined sugar while keeping the cake soft and tender.
Medjool Dates are one of the most important ingredients in this recipe. They add caramel-like sweetness and blend beautifully into the batter once soaked. I use Medjool dates because they are plumper and softer than Deglet dates. If you are using smaller dates, increase the amount. And please, for the love of your blender and your teeth, make sure you remove the pits.
Pumpkin Puree is one of my fave squashes to bake with. For this cake, I used canned pumpkin https://farmersmarketfoods.com/product/organic-pumpkin/ , but in the fall, when pumpkins are everywhere, I love roasting whole pumpkins and making my own. Just scoop out the flesh and pop it into your food processor. Easy peasy. You can freeze your puree and take it out as needed. It also works so well in sauces and soups, of course.
Eggs help bind the cake together and give it structure. They also help the cake rise and create that soft, sliceable crumb.
Olive Oil keeps this cake moist and tender. It adds richness without making the cake feel heavy. Use a mild olive oil so the flavour does not overpower the pumpkin and spice.
Milk helps loosen the batter and creates a soft texture. You can use whatever milk you love, whether dairy or plant-based.
Vanilla adds warmth and rounds out the flavour. It helps the banana, dates, pumpkin, and spices all come together.
Bread Flour gives this cake structure and a little extra protein compared to regular all-purpose flour. It creates a sturdier crumb while still keeping the cake moist. If you are not gluten-sensitive, I love this option.
Protein Powder adds a boost to the cake and helps make it more satisfying. Use one you love because the flavour can come through. I like using a protein powder that blends well and does not overpower the pumpkin spice.
Baking Powder and Baking Soda help the cake rise and keep it from feeling too dense. Since this batter is moist from the pumpkin, bananas, dates, milk, and oil, we need proper lift.
Pumpkin Spice brings that cozy fall flavour. Cinnamon, nutmeg, ginger, cloves — all the things that make your kitchen smell like you suddenly have your life together.
Walnuts add crunch, texture, and a slightly earthy flavour that works beautifully with pumpkin and dates. They also make the top of the cake look rustic and gorgeous.

How to Make Pumpkin Cake

Preheat your oven to 350°F. Line a 9-inch round cake pan with parchment paper, leaving some overhang so you can lift the cake out once it has cooled slightly.

Soak and Prep the Dates

Place the dates in hot water for about 15 minutes to soften. Once they are soft, drain them and remove the pits. I am saying this twice because date pits are no joke.

Blend the Wet Ingredients

Add the soaked dates, ripe bananas, eggs, pumpkin puree, milk, vanilla, and olive oil to a blender. Blend until completely smooth. The mixture should look silky and fully combined. No chunks of date. No banana lumps. This is the cake base, and blending it well helps create a moist, even texture.

Mix the Dry Ingredients

In a separate bowl, whisk together the bread flour, protein powder, baking powder, baking soda, pumpkin spice, and sea salt. Whisking the dry ingredients helps distribute the leavening and spices evenly, so you don’t get weird pockets of baking soda or spice.

Combine Wet and Dry

Pour the wet mixture into the dry ingredients. Fold everything together with a spatula until no dry flour remains. Take your time, but do not overmix. We want everything incorporated, but we do not need to beat the batter into submission.

Add to the Pan

Scrape the batter into the prepared cake pan. Use an offset spatula or regular spatula to smooth the top. Tap the pan gently on the counter a few times to release any air bubbles. Sprinkle the chopped walnuts evenly over the cake. They will toast slightly as the cake bakes, which makes them extra delicious.

Bake

Bake for 50 to 52 minutes, or until a toothpick or skewer inserted into the centre comes out clean. The cake should look set, the top should be lightly golden, and your kitchen should smell like fall has entered the chat.

Cool and Enjoy!

Allow the cake to rest in the pan for 15 minutes. Then use the parchment overhang to transfer it to a wire rack to cool fully. Once cooled, transfer the cake to a cake stand or plate, slice, and enjoy.

Healthy Pumpkin Cake FAQ

Can I use this recipe to make pumpkin cupcakes? Yes, you can use this pumpkin cake recipe to make pumpkin cupcakes. Line a muffin tin with parchment liners or silicone liners, fill each cup about three-quarters full, and bake until the tops are set and a toothpick comes out clean. Start checking around 18 to 22 minutes, as cupcakes will bake much faster than a full cake.

Can I make this cake gluten free? This recipe was tested with bread flour, which is not gluten free. For a gluten-free version, try a high-quality gluten-free 1:1 flour blend, but the texture may differ. Bread flour gives this cake its sturdy, moist crumb.

Can I use all-purpose flour instead of bread flour? Yes, you can use all-purpose flour instead of bread flour. The cake will likely be a little softer and less sturdy, but still delicious.

Can I skip the protein powder? You can, but the texture may change slightly. If you omit the protein powder, replace it with a little extra flour so the batter has enough structure.

How should I store pumpkin cake? This cake keeps well at room temperature for a couple of days in an airtight container. To keep it longer, store it in the fridge.

Can I add chocolate chips? Of course, chocolate chips would be delicious here. Fold them into the batter before baking, or sprinkle some on top with the walnuts.

Did you make this recipe?

I would love to hear your experience! Leave a rating and review in the comments below, and then try these recipes next:

Pumpkin Crumble Cake

High Protein Pumpkin Walnut Pancakes

Pumpkin Cheesecake with Pumpkin Spiced Whipped Cream

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Flourless Black Tahini Cookies

Black Tahini (Black Sesame Paste)

Join my mailing list!

Pumpkin Cake (Refined Sugar Free!)

Course Dessert

Cuisine Canadian

Prep Time 15

Cook Time 50

Cool Time 1

Total Time 2

Servings servings

Calories 462kcal

Author Teri-Ann Carty

Equipment

Ingredients

2 ripe bananas
3 eggs
1 cup pumpkin puree
11 soft dates* soaked in hot water for 15 minutes
½ cup olive oil
1 cup milk of choice
2 tsp vanilla
2 cups bread flour
¼ cup protein powder
1 tsp baking powder
1 tsp baking soda
1 tsp pumpkin spice Add more if you like!!
½ tsp sea salt
½ cup walnuts chopped

US Customary - Metric

Instructions

Preheat oven to 350.
Line an 9x9 round pan with parchment paper leaving a overhang.
Drain dates and remove pits.
Add dates, bananas, eggs, pumpkin puree, milk, vanilla and olive oil to a blender and blend until smooth.
In a separate bowl whisk dry ingredients until well combined.
Add wet to dry and fold in until no dry remains.
Scrape batter into prepared pan and tap on the counter a few times to release air bubbles.
Sprinkle chopped walnuts on top.
Bake cake for 50-52 minutes until a toothpick comes out clean.
Allow cake to rest in round pan for 15 minutes. Use the over hang of parchment to transfer cake to a wire rack to cool
Once cake has fully cooled you can transfer onto cake stand or plate to cut.
Keeps well at room temperature for a couple of days.

Notes

I use medjool dates as they are so much plumper then deglet dates. If you are using a smaller date increase the dates to 15. Make SURE YOU REMOVE THE PITS!

Nutrition

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Mocha Protein Ice Cream Bars

Teri-Ann Carty — Mon, 03 Aug 2026 08:00:52 +0000

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Mocha Protein Ice Cream Bars

Created by: Teri-Ann Carty

These Mocha High Protein Ice Cream Bars are the perfect summer snack! No cooking required and just a handful of ingredients like cold whipped cream, Greek yogurt for protein and Holos Mocha Muesli! They taste like a true ice cream treat, but with extra protein, a dreamy texture, and no ice cream maker required.

This post may contain affiliate links

Mocha Muesli Protein Ice Cream Bars!

Most things I purchase, I actually can make myself, and I’m a firm believer that if I can make it better at home, why on earth should I buy it?

Granola is just one of those things that strongly comes to mind. Nut butter spreads, or pesto, just to name a few. I’ve made museli before, but sometimes, every once in a while, I eat something that I purchased in store and think to myself, well maybe the ease of buying it instead of making it (this time) is worth it!

I create recipes all day long, and nothing makes me happier than getting other people to do a little bit of the work for me. Enter: Holos.

I’ve been a fangirl of Holos since the day Sam, the owner, showed up in my inbox. He’s been working tirelessly to build his Canadian company, and I could not be prouder to help in any small way that I can. This recipe is a little love letter to Holos!

No Ice Cream Maker? No Problem!

I really wanted to make a true blue ice cream recipe this summer, but I knew I wanted to keep it simple, aka without any heavy machinery and my goodness, I think I nailed it!

These protein ice cream bars are fluffy, creamy, mocha-forward, and dipped in dark chocolate with chopped cashews and flaky salt. They are the kind of frozen treat that tastes like dessert, but still gives you protein from Greek yogurt and Holos Mocha Muesli.

And the best part? No ice cream maker required.

What Makes These Ice Cream Bars High Protein?

These bars are high in protein because we are using two protein-rich ingredients: Greek yogurt and Holos Mocha Muesli.

One pouch of Holos has 30 grams of protein, which is wild in the best possible way! It also brings the mocha flavour, a whole lot of texture, and a little muesli goodness into the bars without needing to add a million separate ingredients.

Then we add a whole cup of Greek yogurt to the cream. Greek yogurt is thick, creamy, tangy, and naturally higher in protein than regular yogurt. It helps balance the richness of the whipping cream and gives these bars a more satisfying texture.

And this is exactly why I love making ice cream made from Greek yogurt. You get that creamy frozen treat feeling, but with more body, more protein, and a little tang that keeps the flavour from tasting too sweet.

Ingredients for Mocha Protein Ice Cream Bars

With only a handful of ingredients, each of them pulls its weight and adds to the overall recipe. I’ve provided a few substitution suggestions if necessary!

Cold Whipping Cream is what gives these bars their fluffy, creamy texture. When whisked, it traps air and creates soft peaks, which helps the bars freeze into something lighter rather than dense and icy. Make sure it is cold before you begin!
Greek Yogurt adds protein, tang, and creaminess. It helps create a creamy, thick texture while balancing the richness of the cream. Use a thick Greek yogurt for the best results.
Condensed Milk adds sweetness and helps improve the texture of the bars. Frozen desserts need a little sweetness to keep them from freezing too hard, and condensed milk helps create a smoother, more scoop-like texture.
Vanilla rounds out the mocha flavour and adds warmth. It makes the bars taste more dessert-like and helps connect the cream, yogurt, chocolate, and muesli.
Holos Mocha Muesli is the flavour and protein powerhouse in this recipe. It brings mocha flavour, texture, and 30 grams of protein per pouch. It also gives the bars a little chew and interest, which makes them feel more satisfying than a plain frozen bar. If you cannot find this museli, any one will do (or granola in a pinch)
Dark Chocolate creates the outer shell. Once dipped and frozen, it gives the bars that classic chocolate-coated ice cream bar feeling. I love dark chocolate here because it balances the creamy mocha filling beautifully.
Coconut Oil helps thin the melted chocolate so it coats the bars more easily. It also helps the chocolate set into a smoother shell once frozen.
Cashews add crunch and a buttery nuttiness to the chocolate coating. They make the bars feel a little more special and give every bite some texture. Omit if you want to be nut free or swap them for another preferred nut.
Flaky Salt is the finishing touch. It balances the sweetness, makes the chocolate taste richer, and gives the bars that salty-sweet finish I love.

How to Make These Mocha Ice Cream Bars

Making these ice cream bars is quick and easy! Here’s how you’ll do it:

Start with Cold Ingredients

Add cold whipping cream and cold Greek yogurt to a stainless steel bowl. Cold ingredients whip better, so do not skip this detail.

Whisk vigorously until you achieve soft peaks. This means the mixture thickens, holds some shape, and looks fluffy, but is not stiff. You can do this by hand, with an electric hand mixer, or in a stand mixer. If you are whisking by hand, congratulations. This is your workout for the day!

Fold in the Flavour

Gently fold in the vanilla and the entire package of Holos Mocha Muesli. Use a spatula and take your time so you do not knock all the air out of the whipped mixture. The mixture should look creamy, speckled with muesli, and smell like mocha heaven.

Fill the Moulds & Freeze

Use an ice cream scoop or large spoon to divide the mixture into popsicle moulds. Smooth out the tops so the bars freeze evenly. Place the moulds on a flat surface in the freezer. Freeze until hard to the touch, about 3 to 4 hours.

Dip the Bars in Chocolate

Once the bars are fully set, melt the dark chocolate in the microwave in 30-second increments, stirring between each round, until smooth. This usually takes about 90 seconds. Stir in the coconut oil and finely chopped cashews until everything is combined.

Place parchment paper onto a cookie sheet. Pop the frozen bars out of the moulds and dip each one into the melted chocolate mixture. Let any excess chocolate drip off, then place the dipped bars onto the parchment.

Finish and Freeze Again

Drizzle any remaining chocolate over the bars and sprinkle with flaky salt. Place them back in the freezer until the chocolate is set. Store in the freezer and enjoy whenever the mocha craving hits.

Ways to Customize Your High Protein Ice Cream Bars

These high protein ice cream bars are easy to customize.

If you want to omit the Holos Mocha Muesli, you can add a handful of homemade granola or chopped cashews instead. The bars will not have the same mocha flavour or protein boost, but they will still be delicious.
If you want a stronger coffee flavour, add a small amount of instant espresso powder to the cream mixture. Start small because mocha can go from “delicious coffee-chocolate moment” to “why am I chewing a latte?” very quickly.
For nuts, cashews are lovely, but almonds, hazelnuts, pecans, or peanuts would all work. You could also skip the nuts and keep the chocolate shell smooth.

Why You’ll Love These Protein Ice Cream Bars

You will love these protein ice cream bars because they feel like a proper summer dessert without being overly complicated.

They are creamy, fluffy, cold, chocolatey, lightly crunchy, and full of mocha flavour. The inside has that soft frozen yogurt meets ice cream texture, while the outside has a dark chocolate shell with chopped cashews and flaky salt.

They’re also easy. Everything comes together in one bowl, and you do not need to churn anything. I used my arm strength to whisk these, but if you do not feel like turning this recipe into an upper body workout, use an electric hand beater or stand mixer.

Tips for the Creamiest Greek Yogurt Protein Ice Cream Bars

Use cold cream and cold Greek yogurt. Cold ingredients whip better and create a fluffier base.
Do not blend the mixture. I tested it in a blender, and while it was easy, the final texture was dense. Whisking creates air, and air is what keeps these bars light.
Whisk to soft peaks. You want the mixture fluffy, not overworked.
Fold gently. Once you add the Holos Muesli, use a spatula and fold with care so you keep as much air in the mixture as possible.
Freeze on a flat surface. This keeps the bars even and prevents spills.
Make sure the bars are fully frozen before dipping. If they are too soft, the chocolate coating will be a mess.
Do not skip the salt. I will continue saying this until everyone believes me.

High Protein Ice Cream Bars FAQ

Are these protein ice cream bars creamy? Yes. The combination of whipped cream, Greek yogurt, and condensed milk creates a creamy texture.

Can I use regular yogurt instead of Greek yogurt? Greek yogurt is best because it is thicker and higher in protein. Regular yogurt may make the bars icier and less creamy.

What is the best way to dip ice cream bars in chocolate? Make sure the bars are fully frozen, melt the chocolate until smooth, stir in coconut oil, then dip quickly. Place the bars on parchment and return them to the freezer so the chocolate sets.

How long do these bars last in the freezer? Store these Greek frozen yogurt bars in an airtight container in the freezer for up to one month. If stacking, place parchment between layers.

Can I scoop this instead of making bars? This recipe is designed for bars, but you could freeze the mixture in a container and scoop it after letting it soften slightly. The texture may be firmer than traditional churned ice cream.

Did you make this recipe?

I would love to know how you liked them! Leave a rating and review below and try these other recipes next:

Snickers Banana Popsicles

Banana Citrus Strawberry Popsicles

Sugar Free Strawberry Ice Cream Bars

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Flourless Black Tahini Cookies

Black Tahini (Black Sesame Paste)

Join my mailing list!

Mocha Protein Ice Cream Bars

Course Dessert, Snack

Cuisine Canadian

Prep Time 15

Total Time 4

Servings bars

Calories 556kcal

Author Teri-Ann Carty

Equipment

freezer, stainless steel bowls, whisk
popsicle moulds

Ingredients

1½ cups whipping cream cold
⅓ cup condensed milk
1 cup Greek yogurt cold
1 tsp vanilla
1 package Holos Mocha Muesli

Toppings

2 cups dark chocolate discs or chips
2 tbsp coconut oil
⅓ cup cashews finely chopped
flaky salt

US Customary - Metric

Instructions

Add cold whipping cream and Greek yogurt to a stainless steel bowl.
Whisk vigorously until you achieve soft peaks.
Whisk in condensed milk until combined.
Fold in vanilla and the entire package of Holos Muesli.
Use an ice cream scoop or a large spoon to divide into popsicle moulds.
Smooth out the top and place in the freezer on a flat surface.
Freeze until hard to the touch, approximately 3-4 hours.
Once bars are set, melt chocolate in the microwave in 30-second increments until smooth. Approximately 90 seconds.
Add coconut oil and chopped cashews to the chocolate and stir to combine.
Place parchment down onto a cookie sheet.
Pop ice cream out of the moulds and dip into chocolate.
Place dipped bars onto parchment. Drizzle with any remaining chocolate and sprinkle with flaky salt.
Put back into the freezer until chocolate is set.
Store in the freezer.

Notes

I love adding the muesli, but if you want to omit it, you can add a handful of my granola or chopped cashews.

Nutrition

The post Mocha Protein Ice Cream Bars appeared first on Teri-Ann Carty.

Flourless Nutella Cookies

Teri-Ann Carty — Wed, 29 Jul 2026 08:00:58 +0000

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Flourless Nutella Cookies

Created by: Teri-Ann Carty

These Nutella Cookies are rich, chocolatey, flourless, gluten free, and high in protein thanks to banana, homemade Nutella, chocolate protein powder, hemp seeds, chopped hazelnuts, and dark chocolate. They are soft, chewy, naturally sweet, small-batch, and perfect for breakfast, snacks, desserts, or any time you want a healthier cookie that still tastes like a treat!

This post may contain affiliate links

Flourless Nutella Protein Cookies

These Nutella cookies are part of my current obsession with flourless protein cookies, and I cannot stop making them. I have a very long list of nut and seed butters for you to try, and all of them can be folded into this flourless cookie format. Almond butter, peanut butter, tahini, sunflower seed butter, Nutella, the homemade nut spread list continues to grow, and they’re all equally as delicious in this recipe!

My homemade Nutella is outrageously good, and while I usually reserve it for around Christmas time, I thought, why wait? Most Nutella spreads are chock-full of sugar and oil, and this one isn’t. It has just the right amount of everything, including salt. You know how I feel about salt, and these cookies will speak to that.

This is a small batch bake. Perfect just for YOU. If your family isn’t into healthy cookies, think of this recipe as all yours. Nobody gets to eat YOUR COOKIES. These have no flour, leavening agent, or eggs, and yet they are still the perfect cookie! As far as I’m concerned, they’re magic. Perfect for vegans, celiacs, or anyone who just wants a protein snack.

What is Nutella?

Nutella is a chocolate-hazelnut spread that most of us know and have probably loved at some point in our lives. It is creamy, chocolatey, nutty, and absolutely delicious, which is exactly why it has earned such a devoted following. The problem? Most traditional Nutella-style spreads are loaded with sugar and oil and really lack any nutritional value. I’m not here to ruin your dreams; I’m here to make them come true, because believe it or not, homemade Nutella is so easy to make, and I already developed the recipe for you! Once you start making your own hazelnut spread at home, it is very hard to go back.

Why You’ll Love These Flourless Nutella Cookies

Aside from the fact that Nutella is so nostalgic and delicious, you’ll also love these cookies because they are flourless, gluten-free, really easy to make and actually protein-forward! They’re soft in the centre, slightly chewy, full of chocolate-hazelnut flavour, and finished with flaky salt while they are still warm. Another reason to love them? They are so customizable! You can truly swap out any nut butter in this recipe instead of using homemade Nutella, and it’s still going to be the bomb!

Lastly, who doesn’t love a small-batch cookie recipe? It keeps things simple: you only have a few, so you’re not overdoing it on sweets, and it’s just a quick little treat you get to enjoy for a week (or less!).

What Makes These Flourless Cookies High Protein?

These healthy flourless cookies get their protein from a few places.

First, we are using chocolate protein powder. I’m a huge fan and devoted user of Botanica Chocolate Protein Powder, because it truly is the best protein powder for baking. Not only is the protein source totally plant-based, very clean and tastes good, it also dissolves into the wet ingredients so you aren’t stuck with a grainy cookie.

Protein powder is doing real work in this recipe. It helps absorb moisture from the banana and Nutella, giving the cookies enough body without needing any flour. The second protein source is the hemp seeds, which add plant-based protein, healthy fats, and a little texture. They blend into the dough beautifully and make the cookies more satisfying. Third, hazelnuts add crunch, healthy fats, and a little extra protein.

These aren’t your average Nutella cookies. They’re more balanced, more nourishing, and made with homemade hazelnut spread instead of the ultra-sweet store-bought version!

Ingredients for High Protein Flourless Nutella Cookies

Ripe Banana is the base of these cookies. It adds natural sweetness and moisture and helps bind everything together since there are no eggs in this recipe. Use a ripe banana with spots for the best flavour and texture.
Homemade Nutella gives these cookies their rich chocolate-hazelnut flavour. It acts like the nut butter in the dough, helping create structure, moisture, and richness. Store-bought Nutella can work, but it will make the cookies much sweeter. I love using my homemade version because it is more balanced and not loaded with sugar and oil.
Vanilla Extract adds warmth and rounds out the chocolate flavour. It makes the cookies taste more bakery-style, even though we are doing a very unfussy, one-bowl situation.
Botanica Chocolate Protein Powder adds protein, structure, and even more chocolate flavour. Vanilla protein powder will also work, but the cookies will not be as chocolatey. Use a protein powder you genuinely like because the flavour will come through.
Hemp Seeds add healthy fats, plant-based protein, and a little texture. They are one of my favourite sneaky ingredients because they are small but mighty.
Hazelnuts add crunch and reinforce the Nutella flavour. They’re optional in the sense that the cookie will still work without them, but I think they make the cookies so much better.
Dark Chocolate creates melty little pockets throughout the cookies. Save a little for topping the cookies before baking so they look beautiful and taste extra chocolatey.
Flaky Salt balances the sweetness, and using a good-quality salt at the end (while still warm) not only looks pretty but also makes the chocolate-hazelnut flavours pop!

How to Make These Flourless Nutella Cookies

Start by preheating your oven to 350°F. Line a cookie sheet with parchment paper and set it aside.

Mix the Wet Ingredients

Add the ripe banana to a bowl and mash it well with a fork. You want it as smooth as possible, but a few small lumps are fine. Pour in the homemade Nutella and add the vanilla extract. Stir until the banana and Nutella are well combined. The mixture should look glossy, thick, and chocolatey.

Add the Protein Powder and Mix-Ins

Add the chocolate protein powder, hemp seeds, flaky salt, chopped hazelnuts, and most of the chopped dark chocolate. Stir well until everything is fully combined. The dough will be thick and a little sticky. That is what we want.

Shape the Cookies

Use an ice cream scoop to measure out 7 cookie balls onto the parchment-lined baking sheet. This keeps them even in size and helps them bake properly. Use a spatula to gently press each cookie down. These cookies do not spread much because they have no flour, butter, eggs, or leavening agent, so you want to shape them before baking. Press the remaining chopped chocolate onto the tops of the cookies.

Bake, Salt & Cool

Bake for 15 minutes. The cookies should look set on the outside but still soft. Do not overbake them. They will firm up as they cool. Sprinkle flaky salt over the cookies while they are still hot.

Allow the cookies to cool on the baking sheet for 30 minutes before moving or eating. I know this is annoying, but they need time to set. If you try to move them too early, they may fall apart, and then you’ll be forced to eat cookie crumbs off the tray. Tragic, but still delicious, let’s be honest!

How to Store Nutella Cookies

These flourless cookies are best stored in the fridge. Because they’re flourless and made with banana, they are softer and more moist than traditional cookies. Once they have cooled completely, transfer any uneaten cookies to an airtight container and refrigerate them. They will keep well in the fridge for up to five days. You can eat them cold, let them sit at room temperature for a few minutes, or warm them slightly if you want the chocolate to soften.

You can also freeze them. Place the cooled cookies in a freezer-safe container with parchment paper between layers. Let them thaw in the fridge or on the counter when you are ready to eat. This small batch makes 7 cookies, so honestly, storing them may not be your biggest problem.

Flourless Nutella Cookies FAQ

Can I use store-bought Nutella? Yes, but the cookies will be sweeter. My homemade Nutella is more balanced and lower in sugar, which is why I prefer it for this recipe.

Are these Nutella cookies gluten free? Yes, these cookies are naturally gluten free as long as your protein powder, chocolate, and other ingredients are certified gluten free if needed.

Are these cookies vegan? As written with Botanica protein powder, they are totally vegan. Be sure to double check your ingredients like the dark chocolate and protein powder if you want to make them vegan.

Can I use vanilla protein powder? If vanilla protein powder is all you have on hand, it will work. You could add a little cocoa powder for a deeper chocolate flavour if you want, or just leave it as is.

Can I double this recipe? Yes. This is a small-batch recipe, but you can double it if you want more cookies. Just make sure to space them out on the baking sheet.

Did you make this recipe?

I would love to hear how yours turned out! Leave a rating and review below and let me know. Try these other healthy cookie recipes next:

High Protein Flourless Cookies

Chocolate Chip Protein Cookies

Crispy Grain Free Granola Cookies

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

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Flourless Nutella Cookie (small batch!)

Course Dessert, Snack

Cuisine Canadian

Prep Time 5

Cook Time 15

Rest Time 30

Total Time 50

Servings cookies

Calories 250kcal

Author Teri-Ann Carty

Equipment

oven, ice cream scoop, spatula

Ingredients

1 ripe banana mashed
½ cup nutella
½ tsp vanilla extract
¼ cup Botanica Chocolate Protein Powder
¼ cup hemp seeds
¼ cup hazelnuts roughly chopped
¼ cup dark chocolate chopped save 1 tbsp for garnishing tops of cookies
½ tsp flakey salt plus more for garnishing

US Customary - Metric

Instructions

Preheat oven to 350.
Place parchment onto a cookie sheet.
Add banana to a bowl and mash well with a fork.
Pour in Nutella and add vanilla, protein powder, hemp seeds, salt, hazelnuts and most of the chocolate. Stir well to combine.
Measure out 7 cookie balls onto parchment paper.
Use the spatula to press them down.
Add remaining chocolate on top.
Bake for 15 minutes.
Sprinkle with flaky salt while still hot.
Allow them to cool for 30 minutes on the cookie sheet.
Refrigerate any uneaten cookies.

Notes

Any of my nut or seed butters will work in this cookie.
Vanilla protein will also work; they just won't be as chocolatey.

Nutrition

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