gluten free Archives - Teri-Ann Carty

Rice Paper Croque Monsieur

Teri-Ann Carty — Fri, 26 Jun 2026 08:00:37 +0000

Home » gluten free

Rice Paper Croque Monsieur

Created by: Teri-Ann Carty

This crispy Rice Paper Croque Monsieur is a fun, gluten free twist on the classic French sandwich, made with rice paper, scrambled eggs, cottage cheese, turkey, cheddar, everything bagel seasoning, and miso chili crunch. It is golden brown, high in protein, light, crispy, and perfect for breakfast, lunch, or a quick snack when you want something satisfying without the heavy bread.

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Rice Paper Croque Monsieur

Ok, unless you have been hiding under a rock, you might be aware of the current rice paper recipes trend. Rice paper is having a full-fledged moment, and I am totally here for it. I test-drove this recipe and posted it straight to Instagram, and I was not surprised when the video caught on. Over 230,000 people viewed it, which tells me this trend is not going anywhere! I’m excited for you to try my take on a rice paper recipe because if you’re nervous about cooking with them, this method will totally take that feeling away – it’s easy and foolproof!

The rice paper viral movement started after Victoria started creating the most creative recipes with humble rice paper, and while I stalled for a minute because one never knows if a food trend is actually going to be worth it, I am here to report that this one absolutely is. Not only is it worth it, but it’s also a total game-changer that makes getting creative in the kitchen so much fun! This recipe is my way of having fun with rice paper and recreating a sandwich that I have loved for so very long!

What is a Croque Monsieur?

A croque monsieur is a classic French hot sandwich traditionally made with bread, ham, cheese, and often béchamel sauce. It is rich, golden, melty, and deeply comforting. It’s kinda like a grilled cheese sandwich but with ham and a little more French flair.

There is also a version called croque monsieur with egg, which is technically closer to a croque madame, and I think of this as a breakfast sandwich, but French and fancy. Either way, the general idea is crispy exterior, savoury filling, melted cheese, and something that feels like a meal and a snack all at once. This recipe is by no means trying to be an authentic French sandwich, but is a fun, crispy, protein-forward rice paper recipe inspired by the flavours.

What are Rice Paper Wraps?

I love rice paper wraps. A rice paper wrap (also known as a spring roll wrapper or bánh tráng) is a thin, edible, translucent sheet made from a mixture of rice flour, water, salt, and sometimes tapioca starch. Once hydrated (even just dipping it in water for a moment), it becomes soft, stretchy, and slightly chewy and very manipulative. They’re one of those ingredients that you’ve probably eaten without even knowing it because they can use a million ways.

I recently watched a reel of somebody microwaving one into a little crisp chip to hold a chopped salad. I’ve used them in recipes like this Vegan Cold Rolls with Peanut Sauce, about a trillion years ago, and they’re still a banger today. The peanut sauce is slap-you-upside-the-head delicious, and the rolls themselves are full of veggies and perfect for a light summer supper.

Why You’ll Love This Rice Paper Recipe!

You will love this recipe because it is crispy, easy, gluten free, and genuinely fun to make.

The outside becomes golden brown and crisp in the air fryer, while the inside stays warm, cheesy, and full of protein. The turkey, eggs, cottage cheese, and cheddar make it filling without feeling heavy, and the miso chili crunch gives it just enough heat and umami to keep every bite interesting. This is also one of those recipes where the air fryer does all the work! It keeps dinners light and helps you focus on the protein instead of the vessel it comes in. Meaning, who doesn’t love toasted bread and butter, but in the spirit of trying to keep the carbs low and the protein high, this really is the perfect solution.

Rice Paper Croque Monsieur Ingredients

The ingredients in this recipe are really easy to customize, so feel free to use this as a template to make something all your own. Here’s what you’ll need:

Rice Paper is the crispy outer layer that makes this recipe so fun. Once dipped in egg and air fried, it becomes golden brown, light, and crunchy. It’s also naturally gluten free!
Eggs play two roles in this recipe. Two are scrambled with cottage cheese for the filling, while one is whisked and used to coat the rice paper. The egg coating helps the rice paper crisp up and gives the outside a richer, more golden finish.
Cottage Cheese adds protein and creaminess to the scrambled egg filling. You could skip the cottage cheese if you’d like, but the added protein is really perfection!
Butter is used to scramble the eggs and adds flavour. It gives the eggs a softer, richer texture and helps them cook gently in the pan.
Turkey Breast brings that croque monsieur-inspired savoury filling. Traditionally, a croque monsieur uses ham, but turkey works beautifully here and keeps the recipe light and protein-rich.
Old Cheddar adds sharpness, saltiness, and melty goodness. It gives this rice paper recipe a cozy, cheesy centre that makes it feel comforting and satisfying.
Everything But the Bagel Seasoning adds crunch, salt, garlic, onion, and sesame flavour to the outside. It makes the crispy rice paper even more delicious and gives each bite a savoury finish.
Nonstick Spray helps prevent sticking in the air fryer and encourages even browning. Rice paper can be delicate once coated, so this step makes life easier.
Miso Chili Crunch is the finishing flavour bomb. It adds spice, umami, and texture.

How to Make This Rice Paper Croque Monsieur

Making this recipe is actually quite easy, even though it looks complex. Trust the process and know that your rice paper croque monsieur is going to be delish! Start by preheating the air fryer to 400°F. One tip is to make sure all the filling is ready to go before you start dipping your rice paper sheets. So if you need to grate your cheese, do it while your eggs are scrambling.

Scramble the Eggs

Crack two eggs into a bowl and add the cottage cheese. Use a fork to whisk everything together until the eggs look smooth and the cottage cheese is evenly mixed in. Add butter to a small nonstick pan over medium heat. Once the butter melts and starts to gently foam, pour in the egg mixture. Scramble the eggs to your liking, keeping them soft and tender. Set them aside while you prep the rice paper.

Prepare the Egg Wash

Crack the remaining egg onto a plate and whisk it well. This is what you will use to coat the rice paper. It may feel a little messy, but do not stress. Work quickly and wipe up as you go.

Coat the Rice Paper

Dip one sheet of rice paper at a time into the whisked egg, coating both sides. Place it on a flat surface and repeat with the remaining two sheets, overlapping them slightly as you go. The overlap helps create one larger base that can wrap around the filling.

Add the Filling & Roll

Working quickly, lay the turkey breast down the middle of the rice paper. Add the scrambled eggs on top, then sprinkle the grated cheddar over the eggs. Try to keep the filling centred so it is easier to roll. Roll the rice paper into a tight log, tucking the filling inside as you go. Then coil the log into a tight spiral. It does not have to be perfect. A little rustic is totally fine.

Season the Top

Sprinkle everything but the bagel seasoning over the top. This will help create a savoury, crunchy crust as it cooks.

Air Fry Until Crispy

Spray the bottom of your air fryer with nonstick spray, then carefully place the rice paper spiral inside. Air fry for 15 to 17 minutes, or until the exterior is brown and crispy. You are looking for the outside to be deeply golden, firm, and crisp to the touch.

Let It Rest & Serve

I know how tempted you’ll be to dig into this as soon as it’s out of the air fryer, because trust me, I did it and it wasn’t good. Nobody likes a burnt tongue, so let it rest for several minutes before slicing. The inside will be incredibly hot, and waiting helps everything settle so you can cut it cleanly. Use a sharp knife to slice it in half. Spoon a little miso chili crunch onto each half and serve while warm.

How to Serve This Rice Paper Croque Monsieur

This rice paper croque monsieur is best served warm, shortly after it comes out of the air fryer and has had a few minutes to rest. It makes a great breakfast, lunch, snack, or light dinner. Serve it on its own, or pair it with a simple salad.

Ways to Customize Your Rice Paper Croque Monsieur

The options for fillings are endless, which is why this technique is so exciting! If you want to lean into the spanakopita direction, try filling the rice paper with sautéed spinach, feta, dill, scallions, and egg. For a more classic croque monsieur-inspired version, use ham instead of turkey and add a little Dijon. If you want to go in a totally different direction, experiment with your favorite ingredients and see what happens!

Tips for Making This Rice Paper Recipe

Clean up as you go. It’s important to work quickly and wipe up the mess as soon as it’s in the air fryer. This will make things a lot easier.
Wait several minutes before digging in. I made the mistake of going for it too soon and forgot that the inside of this is MOLTEN LAVA HOT. Give it time to rest before enjoying.
Prep before you dip and roll. Make sure all your ingredients are ready to go before you start dipping the rice paper wraps. You don’t want the wraps to become too soggy and sticky to roll, so ensuring everything for the filling is ready will make life easier!

Rice Paper FAQ

Is rice paper gluten free? Yes, most rice paper is naturally gluten free, but always check the package if you have an allergy or sensitivity.

Why is my rice paper sticky? Rice paper becomes sticky when wet. Work quickly, use a flat surface, and do not panic if it gets a little messy. A little mess, no stress!

Can I make this without an air fryer? You can try baking it in the oven, but the texture may be slightly different. The air fryer gives the best crispy exterior.

Can I make this vegetarian? Yes. Skip the turkey and add spinach, mushrooms, roasted vegetables, or more cheese.

Did You Make This Recipe?

I would love to hear how you liked it! Leave a rating and review below. Try these recipes next:

Cold Rolls with Peanut Sauce

High Protein Pepperoni Date Pizza

High Protein Cottage Cheese Wrap and Tuna Salad

White Bean, Mint and Pea Falafels with Creamy White Bean Hummus

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Rice Paper Croque Monsieur

Course Main Course

Cuisine Canadian

Prep Time 15

Cook Time 15

Total Time 30

Servings serving

Calories 665kcal

Author Teri-Ann Carty

Equipment

air fryer

Ingredients

3 eggs
¼ cup cottage cheese
1 tbsp butter
4 slices turkey breast
½ cup old cheddar grated
1 tbsp everything but the bagel seasoning
nonstick spray
2 tsp miso chili crunch

US Customary - Metric

Instructions

Crack 2 eggs into a bowl and add cottage cheese. Use a fork to whisk together.
Add butter to a small nonstick pan over medium heat. Add eggs and scramble to your liking. Set aside.
Crack an egg onto a plate and whisk.
Dip 1 rice paper at a time, coating both sides. Place on a flat surface and repeat with the remaining 2 rice paper sheets, overlapping as you go.
Working quickly, add the turkey breast down the middle of the rice paper. Add scrambled eggs on top and finish by sprinkling cheese on top of the eggs.
Roll the rice paper into a tight log.
Coil the rice paper into a tight spiral.
Sprinkle EBTB seasoning on top.
Preheat the air fryer to 400.
Spray the bottom of the air fryer with nonstick spray.
Air fry for 15-17 minutes until brown and crispy.
WAIT a few minutes, as it will be too hot to eat.
Slice in half using a sharp knife. Spoon 1 tsp of chili crunch on each half.

Notes

The options for fillings are endless. Change up the cheese, meat and for fibre add baby spinach!

Nutrition

The post Rice Paper Croque Monsieur appeared first on Teri-Ann Carty.

Peanut Butter Protein Bars

Teri-Ann Carty — Wed, 24 Jun 2026 08:00:57 +0000

Home » gluten free

Peanut Butter Protein Bars

Created by: Teri-Ann Carty

These No Bake Chocolate Peanut Butter Protein Bars are rich, chewy, easy to make and packed with nourishing ingredients like oats, homemade peanut butter, protein powder, ground flax, dates, maple syrup, and dark chocolate. Gluten free, no baking required and perfect for meal prep! Keep them in your fridge as a satisfying snack, post-workout bite, or healthy dessert.

This post may contain affiliate links

No Bake Chocolate Peanut Butter Protein Bars

You know how much I love a good snack, and these bars check all the boxes. Protein, healthy fats, fibre, chocolate, peanut butter, and no baking required!

I’ve had this recipe in my brain, taking up real estate for weeks now, and I’m so excited to finally be putting it down on paper and sharing it with all of you. I used my homemade peanut butter recipe for these peanut butter protein bars, and all I can say is wow. Let me tell you, it made all the difference! Making my own nut butters has honestly been one of the best kitchen decisions I have ever made. The quality, the taste, and the satisfaction I get from making something from scratch is next level. Being able to make almost everything myself makes me so proud, and my goal is always to help you feel that same confidence in your own kitchen. So, if chocolate peanut butter is your vibe, these bars are absolutely for you.

Homemade Peanut Butter Protein Bars

They are the perfect summer snack because you do not have to turn on the oven. I generally don’t love raw treats, probably because I had about 100 too many raw vegan snacks while I was in Bali, and it turned me off for a while. But then I remember my protein balls, my cookie dough bark, and now these no bake peanut butter protein bars, and I have to be honest with myself.

I do love raw treats. They just have to be done right!

You all know how I’ve been watching my sugar intake, so this whole recipe only has 1/3 cup of maple syrup, and if you want to cut back on the sugar even more, the dark chocolate peanut butter topping is absolutely optional. I made these without the topping, and honestly, I think I prefer them without it! For the photoshoot and video, I cut these into 9 squares, and you could keep them that way, but honestly, cutting those 9 bars into 18 makes the perfect serving.

The Best No Bake Peanut Butter Protein Bars Recipe!

It seriously is the best because last year I was deeply in love with my Almond Butter Protein Bars and I was making them all the time, at this point I hadn’t yet made my own homemade peanut butter, and if I’m being honest, peanut butter is a little more nostalgic for me, and I just love it so much! I didn’t think a protein bar could possibly outshine the almond butter one, but well, here we are! This peanut butter protein bar recipe is everything I want in a homemade snack. It is quick, satisfying, easy to customize, and every ingredient carries weight and purpose. The fact that this healthy protein bar is also no bake just makes things that much easier, you know, I love a cool chocolatey snack! Let’s make ’em!

Ingredients for No Bake Chocolate Peanut Butter Protein Bars

With just a handful of pantry ingredients and a freezer, you can make yourself a healthy, no bake snack that is perfect for every occasion. Here is what you’ll need:

Oats give these bars structure and chew as they absorb moisture from the peanut butter, maple syrup, and milk to create the perfect base for this no bake recipe. Use certified gluten free oats if necessary. Steel-cut oats and quick oats will not give you the same texture.
Peanut Butter is the heart of this recipe. I used my homemade peanut butter because the flavour is so fresh, and the texture is the perfect amount of runniness. Any smooth natural peanut butter will do just so long as it’s loose enough to blend easily into the dough. Peanut butter adds healthy fats, plant-based protein, and that unmistakable nutty richness.
Protein Powder helps boost the protein content and gives the dough structure. I use Botanica vanilla protein powder because it blends beautifully and tastes great. The protein powder you choose will affect the flavour, so use one you genuinely enjoy.
Ground Flax is my sneaky health boost in this recipe. It adds fibre, healthy fats, and a little extra structure to the bars. I love adding it to recipes like this because it blends right in while making the bars more satisfying.
Maple Syrup adds natural sweetness and helps bind the mixture together. The whole recipe only uses 1/3 cup, which keeps the bars sweet enough without going overboard.
Medjool Dates add a soft, caramel-like sweetness and help the dough hold together. They also bring fibre, which makes these bars feel more balanced and satisfying.
Vanilla rounds out the flavour and makes the bars taste more dessert-like.
Milk in a small amount helps the mixture come together in the food processor. You can use any milk you like, including dairy or plant-based milk.
Salt is essential, as you should know by now! It balances the sweetness and makes the peanut butter and chocolate taste even better.
Dark Chocolate Chips create the rich chocolate topping. I love dark chocolate here because the base is already naturally sweet from maple syrup and dates. If you prefer something sweeter, use semi-sweet chocolate or milk chocolate chips.
Flaky Sea Salt on top makes these bars feel special and elevated. I never met a recipe in my life that didn’t benefit from a little sprinkle of flaky sea salt, as it balances the sweetness and gives that salty-sweet finish that makes peanut butter and chocolate protein bars so addictive.

The Best Types of Protein Powder to Use

You already know I’m going to say Botanica! It’s the best protein powder hands down for really anything. I especially love it in these no bake protein bars because it isn’t grainy! The protein powder quite literally disappears into the mixture and just leaves you with a subtle flavour that you actually enjoy instead of wanting to disguise.

If you already have protein on hand, use it! Plain protein powder may leave you wanting to add a little more sweetness to your bars, vanilla will warm things up, and chocolate will intensify that chocolate peanut butter flavour profile. Whey protein may also work, though it can create a slightly different texture that sometimes feels chalky.

How to Make These Chocolate Peanut Butter Protein Bars

Making these protein bars is so easy! Start with lining an 8×8 baking dish with parchment paper, leaving a little overhang if possible. This makes it much easier to lift the bars out once they are chilled.

Blend the Base

Add the oats, peanut butter, protein powder, ground flax, maple syrup, dates, vanilla, milk, and salt to a food processor. Blend until the mixture comes together into a thick dough. You’ll know it is ready when it holds together easily when pressed between your fingers. If it feels too dry, add a tiny splash more milk. If it feels too sticky, add a few more oats.

Press Into the Pan

Transfer the dough into the prepared pan. Use a spatula or your hands to press it firmly and evenly into the bottom of the pan. Do not be gentle here. A firm press helps the bars hold together once sliced.

Melt the Chocolate

Add the chocolate chips to a microwave-safe bowl and melt in 30-second increments, stirring between each round. If you don’t have a microwave, you can double boil to melt the chocolate. Once smooth, stir in the peanut butter until the topping looks glossy and pourable. Pour the chocolate peanut butter mixture over the bars. Use an offset spatula to smooth it evenly from edge to edge.

Freeze Until Set

Place the pan in the freezer for about 30 minutes, or until the chocolate topping is firm. Once the chocolate has set, sprinkle with flaky sea salt. Remove the bars from the pan and use a sharp chef’s knife to cut them into 9 larger bars or 18 smaller pieces.

Storing Homemade Protein Bars

The best way to store these no bake protein bars is in the fridge. Keeping them in the freezer would also work, but you’ll want to leave the bar out for a few minutes so it softens up some and you don’t hurt a tooth! Keep them in an airtight container for up to one week. If stacking them, place parchment paper between layers so the chocolate topping does not stick. Because they are made with only raw ingredients, they hold together well when chilled. If left out too long, they will soften, especially in warm weather.

How to Customize Your Homemade Protein Bars

There are so many ways to customize these protein bars! You could truly use any nut butter of your preference as long as the texture is smooth and runny. Check out some of these other nut butter recipes to get some inspiration! You can also play with add-ins such as chopped nuts, cacao nibs or hemp seeds for extra nutrition. You can also skip the chocolate topping completely. I made these without the topping, and honestly, I think I might prefer them that way some days. The topping is delicious, but the base is strong enough to stand on its own.

No Bake Chocolate Peanut Butter Protein Bars FAQ

Can I use a different nut butter? Absolutely. Almond butter, cashew butter, or tahini will all work. For best results, use a runny nut butter so the dough blends easily and holds together.

Can I bake these bars? I haven’t tested this recipe in the oven, and quite frankly, I don’t want to! This no bake recipe is so simple and perfect that I wouldn’t even attempt to bake it! Keep it simple

Are these bars suitable for kids? Yes, these bars can be a great snack for kids, especially if your child enjoys peanut butter and chocolate. Just be mindful of allergies, the type of protein powder you use, and how much added sweetness you prefer.

Are these bars gluten free? If you use certified gluten-free oats, check that your protein powder and chocolate chips are gluten free.

Can I make these without the chocolate topping? Of course, and honestly, I love them without the topping.

How many bars does this recipe make? You can cut this recipe into 9 larger bars or 18 smaller pieces. I love the smaller pieces for a quick snack or a little dessert.

Did You Make This Recipe?

If you made these protein bars, I would love to get your feedback and rating down below! Let me know if you customized them or made them exactly as written.

If You Love This Recipe, Try These Next

High Protein Flourless Cookies

High Protein Cookie Dough Bark

High Protein Strawberry Cheesecake

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

No Bake Chocolate Peanut Butter Protein Bars

Course Dessert, Snack

Cuisine Canadian

Prep Time 10

Freeze Time 30

Total Time 40

Servings bars (or 18)

Calories 462kcal

Author Teri-Ann Carty

Equipment

8x8 baking pan
food processor
spatula

Ingredients

1 cup oats
1 cup peanut butter*
½ cup Botanica Protein Powder
¼ cup ground flax
⅓ cup maple syrup
3 medjool dates pits removed
1 tsp vanilla
3 tbsp milk
½ tsp salt
1 cup dark chocolate chips
¼ cup peanut butter
flaky sea salt

US Customary - Metric

Instructions

Line an 8x8 pan with parchment paper.
Add everything up to chocolate chips into a food processor.
Blend until dough comes together. It should hold together easily when squished.
Drop dough into pan. Use a spatula to press it firmly into the pan.
Melt chocolate chips in 30 second increments until melted.
Add 1/4 cup of peanut butter to the chocolate and stir to combine. Pour over the bars. Use an offset to even it out.
Place in the freezer for 30 minutes.
Once chocolate is set, sprinkle with flaky salt. Remove bars from the pan.
Use a sharp chef’s knife to cut into 9 or 18 bars. Best stored in the fridge.

Video

Notes

If you prefer almond butter, use this recipe instead!

Nutrition

The post Peanut Butter Protein Bars appeared first on Teri-Ann Carty.

Homemade Mayonnaise

Teri-Ann Carty — Fri, 19 Jun 2026 08:00:31 +0000

Home » gluten free

Homemade Mayonnaise

Created by: Teri-Ann Carty

Did you know that you can make mayo at home? This Homemade Mayonnaise is creamy, fresh, and made with simple ingredients. Once you learn how to make mayonnaise, you may never go back to store-bought. It takes minutes literally, tastes so much better, and makes the perfect base for sauces, dips, spreads, burger bowls, and sandwiches!

This post may contain affiliate links

Easy Homemade Mayonnaise

When I decided to put this homemade mayonnaise on the blog, it got me thinking, why, if something is so darn easy, do so many of us go for the store-bought version instead? I understand the convenience, I understand time, but what I can’t understand is the taste. Homemade is just better in every single category.

From grabbing the ingredients to spreading the mayo, everything takes about 15 minutes, and that’s with both hands tied behind your back while blindfolded! Okay, all jokes aside, this recipe doesn’t get any easier. The ingredients are basic, and all you need is either a handheld immersion blender, a food processor or a blender. I try to use the first two, as I find using blenders for anything other than smoothies a real pain in the ass.

Why Homemade Mayo?

How did this recipe come to be? Well, it started with a burger bowl (coming soon!). I didn’t have any mayo in the fridge, but I had all the ingredients to make my own. I desperately wanted a “big mac sauce” for my bowl, and the base of that is, you guessed it, MAYO. I wanted to add fries to my bowl because what is a burger without fries? Hopefully, you see the method to my madness. At any rate, that’s how it all started. I think I tried making mayo once before, but this time I was pretty serious about it and surprised at how quickly it came together.

And that is really the beauty of this homemade mayo. It is one of those simple kitchen staples that make everything else easier. Sauces, dressings, dips, bowls, sandwiches, wraps, tuna salad, egg salad, chicken salad, and once you have a jar in the fridge, you will find a hundred ways to use it.

Is Homemade Mayonnaise Healthier Than Store Bought?

In many ways, yes, healthy homemade mayonnaise can be a better option than store-bought because you control the ingredients and there are no preservatives.

Many store-bought mayos contain oils you may not love, added sugars, preservatives, stabilizers, and ingredients that are there mostly to extend shelf life. Homemade mayo is different. It is fresh, simple, and made with real ingredients you can actually name. There are 6 ingredients in this mayo; that is it. No unnecessary fillers and no mystery ingredients. Because there are no fillers or preservatives, it won’t last as long, but honestly, it will likely be all gone before it goes bad.

Homemade Mayonnaise Ingredients

Egg and oil are the most necessary components of mayo. The egg specifically is what helps create the creamy structure of this mayonnaise. When blended with oil, it emulsifies, which means it helps the oil and liquid ingredients come together into one smooth, thick sauce. Use a fresh egg, since this recipe is not cooked.
Avocado Oil is my preferred oil because it is neutral in flavour and creates a beautifully creamy texture. Please don’t use olive oil or coconut oil, just trust me.
Dijon Mustard does two important things. First, it adds flavour, a little tangy, a little sharp, a little savoury. Second, it helps with emulsification, which is what allows the mayo to come together smoothly.
White Wine Vinegar adds acidity and brightness. Mayo needs that little lift to balance the richness of the oil and egg. Without acid, it can taste flat.
Lemon Juice adds freshness and sharpness. It makes the mayo taste brighter and more alive, which is especially important when you are using it as the base for sauces or summer recipes.
Salt brings everything into balance. It enhances the flavour and keeps the mayo from tasting bland. Start with a pinch, then taste and adjust.

What Oil Makes the Best Homemade Mayonnaise?

Let’s talk about what not to use, because I want to be very loud about this point. Do not use olive oil as the base for your mayonnaise.

I tried. I really did. I thought it would be the healthier choice, but the result was absolutely trash-worthy. I hate wasting food, but let me tell you, what came out of that experiment was inedible. The problem in this case is that good olive oil has flavour. If you are buying the good stuff, it will have grassy notes, fruity notes, or even spicy notes, depending on where it is from. That is the magic of delicious olive oil. I use it in so many recipes, from baking to salad dressings, but for mayonnaise, it is not the move.

Want to make a mayo you’re going to love, and everyone is going to ask for the recipe for? Use a neutral oil; you still want to choose a good quality oil, but not one that will overpower the flavour of your mayo. I went with this avocado oil the second time around and was not at all disappointed.

How to Make Healthy Homemade Mayo

Making this mayo will take you little to no time, just gather your ingredients, pull out the immersion blender and let’s go!

Choose the Right Jar

Use a wide-mouthed glass jar that fits your immersion blender. This makes the process easy and keeps cleanup minimal. You can also make this in a food processor, but the immersion blender method is my favourite. I would avoid using a regular blender; it’s an annoying process, and again, just trust me!

Add the Base Ingredients

Add the raw egg, Dijon mustard, and lemon juice to the jar. These ingredients are the foundation of your mayo and will help everything emulsify once the oil is added. Place the immersion blender into the jar and begin blending. You want to keep the blender low in the jar at first so the egg and Dijon start to pull the oil into the mixture properly.

Slowly Add the Oil

Slowly pour in the avocado oil while blending the entire time. Do not rush this part. You are looking for the mixture to begin thickening and turning pale and creamy. As you blend, the mayo will start to double in size and thicken, and you’ll see the texture change from loose and oily to creamy and cohesive.

Season and Finish

Once the mayo has thickened, add salt to taste. Blend briefly again, then scrape the mayo into a small mason jar. This is how mayo is made at its simplest: egg, oil, acid, mustard, and a little patience!

How Long Does Homemade Mayo Last?

The lack of preservatives in this homemade mayonnaise will make its shelf life (or fridge life) shorter, but that’s okay because it’s so delicious that it’s going to disappear real quick. Store it in a clean, airtight jar in the fridge and use it within two weeks. Always use a clean spoon when scooping it out, and keep it cold. If it smells off, changes colour, separates strangely, or tastes sour in a way that does not feel right, it is time to make a new batch.

Tips for the Best Homemade Mayo

Use a neutral oil. This is the most important tip. Avocado oil creates a creamy, mild mayo, while olive oil can make it taste bitter and overpowering.
Pour the oil slowly. Emulsification happens gradually, so rushing the oil can prevent the mayo from thickening properly.
Make sure your ingredients are fresh. Since this is a raw egg recipe, freshness matters.
Taste at the end. Depending on your lemon, vinegar, mustard, and salt, you may want to adjust slightly.

Homemade Mayonnaise FAQ

Can I make homemade mayonnaise without an immersion blender? Yes. You can make it in a food processor, and some people use a blender. I prefer an immersion blender because it is fast, easy, and less annoying to clean.

Why is my homemade mayo not thickening? The oil may have been added too quickly, or the mixture may not have emulsified properly. Make sure to blend continuously and pour the oil slowly. Using an immersion blender in a narrow jar also helps.

Is homemade mayo as thick as store-bought? No, not always. This recipe is creamy and slightly looser than store-bought mayonnaise because it does not contain commercial stabilizers. That is normal.

How long does homemade mayo last? Homemade mayo lasts up to two weeks in the fridge when stored in a clean, airtight jar.

What can I use homemade mayonnaise for? Use it in sauces, dips, dressings, burger bowls, sandwiches, wraps, egg salad, tuna salad, chicken salad, or anywhere you would use regular mayo.

Did You Make This Recipe?

I would love to hear what you used it for! Leave a rating and review below, and let me know. Try these other homemade spreads next:

Cherry Jam

The Best Basil Pesto

Almond Butter

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Homemade Mayonnaise

Course Dips & Spreads

Cuisine Canadian

Prep Time 10

Total Time 10

Servings cup

Calories 2003kcal

Author Teri-Ann Carty

Equipment

immersion blender

Ingredients

1 egg
1 cup avocado oil organic vegetable oil works too
1 tbsp dijon
1 tsp white wine vinegar
1 tbsp lemon juice
pinch salt

Instructions

Add egg, Dijon and lemon juice to a wide-mouthed glass jar.
Use an immersion blender to emulsify. *You can make it with a food processor, but I suggest avoiding the blender.
Slowly pour oil, blending the entire time.
Mayo is done once doubled in size and thickened*.
Season with salt to taste.
Scrape into a small mason jar and store in the fridge for up to 2 weeks.

Notes

Homemade mayonnaise is very different from store-bought. My recipe will never be as stiff as store-bought. It is very creamy and looser in consistency.

Nutrition

The post Homemade Mayonnaise appeared first on Teri-Ann Carty.

High Protein Flourless Cookies

Teri-Ann Carty — Tue, 16 Jun 2026 08:00:17 +0000

Home » gluten free

High Protein Flourless Cookies

Created by: Teri-Ann Carty

These flourless cookies are soft, chewy, chocolatey, and packed with nourishing ingredients like banana, peanut butter, protein powder, hemp seeds, dates, walnuts, and dark chocolate chips. Naturally gluten free and made without refined sugar aside from the chocolate, this small-batch protein cookie recipe is perfect for breakfast, snacking, dessert, or a post-workout treat.

This post may contain affiliate links

High Protein Flourless Cookies

Are you ready for a cookie to change your life?

I hope you are buckled up because this cookie is going to do just that. I created a protein cookie a couple of months ago, and already so many of you have made them. I have reposted the reel a few times because they seem to have really struck a chord, and honestly, I get it.

What makes these flourless cookies so special? Let’s start with the obvious: there is no flour. None. Zero. These are true no flour cookies, which means they are naturally gluten free and perfect for anyone looking for a healthy cookie that’s gluten free but still tastes and feels like an indulgent cookie!

They also contain no refined sugar outside of the chocolate chips, are high in fibre from banana and dates, have healthy fats from homemade peanut butter and walnuts, and get an extra pump of protein thanks to Botanica protein powder and hemp seeds.

You might say, if you were feeling generous, that I have created the absolutely perfect cookie. To which I would graciously respond, why yes, yes I have!

Is the Protein Powder Necessary?

One of the most asked questions I get in the comment section or DM is, “Can I remove the protein powder?” and usually, I will give you some type of alternative, but in this case… I have to put my foot down. First, I want to ask, why do so many of you hate protein powder? Have you tried Botanica? If you’re using another protein powder and things turn out grainy, switch your protein powder. I promise that the right protein powder will absolutely change your perspective. The protein powder helps to balance out the sugars in the dates, banana and the chocolate. My best advice is to find a protein powder that you love. Look for one that isn’t sweetened with stevia (unless you adore it..I loathe it) or any other weird sugar substitutes.

Why You’ll Love These Amazing Flourless Chocolate Chip Cookies

This is the cookie I want when I need something sweet but still want to feel good. These flourless chocolate chip cookies are a recipe that you can come back to time and time again because they check so many boxes and do not come with a list of guilty feelings. You may have noticed that the recipe only makes 8 cookies, and I promise this is another reason to love it! This recipe is a small batch because I cook for one, and I do not always need 48 cookies staring at me from the counter. Who in the heck has time for that?

They’re simple, naturally gluten free, high in protein, and made with ingredients that actually bring something to the table. Soft, chewy, naturally sweet, deeply satisfying and the perfect post workout cookie!

Ingredients for High Protein Flourless Cookies

With less than 10 ingredients for this whole recipe, you definitely have everything you need at home already, so let’s get into why each ingredient is so important!

Ripe banana is the base of this recipe and does so much heavy lifting. It adds natural sweetness, moisture, and fibre while helping bind the cookies together. The riper the banana, the better the flavour and texture. You want a banana that is soft, sweet, and speckled.
Peanut butter adds richness, healthy fats, and structure. It also gives these cookies that classic flourless peanut butter cookie feel while pairing beautifully with the chocolate chips. I love using my homemade peanut butter here because it is smooth, runny, and made with simple ingredients. Any nut butter will work, but try to make sure you go with something that’s loose and pourable, not stiff and dry.
Vanilla rounds out the flavour and makes the cookies taste more like a classic treat. It brings warmth and helps soften the flavour of the protein powder.
Protein powder is essential in this recipe. It adds protein, structure, and helps balance the natural sugars from the banana, dates, and chocolate. This is what turns these into a true protein cookie recipe, not just a banana peanut butter cookie with extras. A good protein powder makes a big difference here, which is why I always go with Botanica.
Hemp seeds add extra protein, healthy fats, and a little texture. You could skip them if you don’t have any, but I love the way they balance the texture of these cookies.
Dark chocolate chips make these feel like decadent chocolate chip cookies. I love dark chocolate here because the slight bitterness actually complements the sweeter ingredients instead of adding too much sugariness. Cacao nibs would also be quite delicious, however, richer and crunchier.
Dates add chewy little pockets of natural sweetness. They also bring fibre and a caramel-like flavour that works beautifully with peanut butter and chocolate.
Walnuts add crunch, richness, and healthy fats. They give the cookies a little texture and make each bite more interesting. If walnuts are not your thing, use your favourite nut instead.
Flaky sea salt is the finishing touch because no chocolate chip cookie is complete without a sprinkle of saltiness! Don’t skip it, I promise nothing bad ever came from a little flaky salt!

What is the Best Protein Powder for High Protein Cookies?

If you don’t know yet, I’m a Botanica fan to the end! I’ve used it now in so many baked recipes that I can’t even count anymore. It’s just perfection in terms of flavour and texture. Protein powder is not just a background ingredient here. It plays a functional role in the dough, and the flavour comes through. If you use a protein powder you dislike in a smoothie, you will not magically love it in cookies. The best protein powder for a high protein cookie is going to be a powder that you actually enjoy the taste of.

How to Make These High Protein Cookies

Preheat your oven to 350°F and line a cookie sheet with parchment paper. This keeps the cookies from sticking and makes cleanup easy.

Make the Dough

Add the ripe banana to a medium-sized bowl and mash it well. You want it soft and mostly smooth, with very few lumps. The banana should look glossy and almost creamy. Stir in the peanut butter and vanilla until the mixture is smooth and fully combined. If your peanut butter is nice and runny, this step will be easy. The mixture should start to look thick, shiny, and fragrant.

Mix in the Protein and Add-Ins

Add the protein powder, hemp seeds, chopped dates, walnuts, and chocolate chips. Mix thoroughly until everything is evenly combined. The dough will be thick and sticky, but it should hold together.

Scoop and Shape

Use an ice cream scoop to measure out eight cookies. Place them on the prepared baking sheet, then flatten and shape them slightly. Because these are cookies without flour, they will not spread or rise the same way traditional cookies do, so shape them how you want them to bake.

Bake Until Set

Bake for 15 minutes. You’re looking for the cookies to look set around the edges while still soft in the centre. They should smell like peanut butter, banana, and warm chocolate aka heavenly. Once baked, sprinkle the cookies with flaky sea salt while they are still warm. Let them cool on the tray for 15 minutes before transferring to a wire rack. This cooling time helps them firm up and hold their shape.

Pro Tips for Perfect Flourless Cookies

Use a ripe banana. This is key for both sweetness and texture. If your banana is too firm, the cookies will not taste as sweet or moist.
Choose a runny nut butter. A stiff peanut butter can make the dough too thick and dry. Homemade peanut butter, tahini, almond butter, or cashew butter will all work as long as they are smooth and pourable.
Do not skip the protein powder. These are chocolate chip protein cookies, and the protein powder is necessary. It also acts like a flour for these flourless cookies, so please just use protein powder!
Let them cool on the tray. Flourless cookies are more delicate when warm, so give them time to set before moving them.

Frequently Asked Flourless Cookie Questions

Are protein cookies healthy? Everything is healthy in moderation, and the same goes for these protein cookies! The ingredients are clean and whole foods, so you know you’re making something you can feel confident about eating.

What is the best way to store the cookies? Store these cookies in an airtight container in the fridge. You can enjoy them cold or let them sit at room temperature for a few minutes before eating.

How do you get perfectly round cookies? Use an ice cream scoop to portion the dough, then gently shape the edges with your hands or a spatula before baking. For extra perfect cookies, you can use a round cookie ring to gently scoot them into shape while they are still warm from the oven.

Can I use another nut butter? Yes. Any runny nut butter will work. Peanut butter gives the strongest classic flavour, but almond butter, cashew butter, or tahini are beautiful options too.

Are these gluten free? As long as you use a gluten free protein powder, this recipe will remain gluten free, as there are no flours in these cookies.

Can I freeze these cookies? Absolutely, let the cookies cool completely, then store them in a freezer-safe container. You can thaw them in the fridge or enjoy them slightly chilled from the freezer.

Did You Make This Recipe?

I would love to hear your feedback on these flourless cookies! Leave a rating and review below.

Other High Protein Snacks to Try Next

If you loved these high protein flourless cookies, I know for sure you will enjoy these other high protein snacks! Try these next:

Chocolate Chip Protein Cookies

High Protein Cookie Dough Bark

20 High Protein Desserts

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

High Protein Flourless Cookie

Course Dessert, Snack

Cuisine Canadian

Prep Time 10

Cook Time 15

Total Time 25

Servings cookies

Calories 222kcal

Author Teri-Ann Carty

Equipment

ice cream scoop
oven

Ingredients

1 ripe banana
½ cup peanut butter*
1 tsp vanilla
¼ cup Botanica Vanilla Protein Powder
¼ cup hemp seeds
¼ cup dark chocolate chips
3 dates roughly chopped
¼ cup walnuts roughly chopped
flaky sea salt

Instructions

Preheat oven to 350.
Line a cookie sheet with parchment paper.
In a medium sized bowl, mash the banana.
Add peanut butter, protein powder, vanilla, hemp seeds, chopped dates, walnuts and chocolate chips and mix thoroughly to combine.
Use an ice cream scoop to measure out 8 cookies. Flatten them out and shape if desired.
Bake in the oven for 15 minutes.
Once baked, sprinkle with flaky salt.
Allow the cookies to cool for 15 minutes on the tray before transferring to a wire rack to cool.
Store in the fridge.

Video

Notes

Use any of my nut butters for this. My original flourless protein cookie has tahini. Nut butter should be nice and runny.
Add your favourite nut if you aren't a fan of walnuts.

Nutrition

The post High Protein Flourless Cookies appeared first on Teri-Ann Carty.

Salmon Feta Bake

Teri-Ann Carty — Fri, 05 Jun 2026 08:00:36 +0000

Home » gluten free

Salmon Feta Bake

Created by: Teri-Ann Carty

This Salmon Feta Bake is a quick, nourishing, high-protein dinner that tastes like something you'd order at a restaurant but is ready in 20 minutes max! It's made with tender baked salmon, creamy feta cheese, butter beans, cherry tomatoes, olives, arugula, and chili miso. It is naturally gluten free, lower in carbs, full of fibre, and ready in a jiffy, making it the perfect easy baked salmon recipe for busy weeknights.

This post may contain affiliate links

Quick and Easy Salmon Feta Bake!

This easy salmon feta bake is ready to devour in 20 minutes, and I am not exaggerating when I say it packs in so much flavour with very little effort.

I love salmon so much. I was vegan for 11 years, and the way I missed salmon and eggs still makes me laugh. I’m so happy to be eating all the things again, and for this recipe, I didn’t skimp on all the things I love. I use wild salmon when I can find it, Greek feta cheese, cherry tomatoes, kalamata olives, butter beans, and chili miso sauce smeared right over the salmon and feta. It is savoury, salty, creamy, spicy, and absolutely insane in the best way.

You know I love a recipe that feels abundant but does not require 47 steps, and this one is exactly that. It is high in protein, full of fibre, naturally gluten free, and lower in carbs because I am keeping the pasta out. Instead, I added a can of butter beans, which have become my current favourite bean, to bulk up the dish and make it feel incredibly satisfying.

Why healthy meals like this are important to me

To understand what truly inspires my cooking and recipe development, you have to understand where I come from. My dad is type 2 diabetic. He has led a sedentary lifestyle, and his diet is crap. I mean, really, it’s not good. To be fair, he was on the road most of his life, driving transport and ate 90% of his meals in truck stops, diners and other random places. His favourite thing is salt and steak. He literally salts every bite and has done so for years. He kept a salt shaker in his truck and would salt his hand while driving down the highway. It’s a wonder how the man hasn’t had a heart attack. As long as I’ve been alive, I’ve been told that “you are just like your father,” and in many ways, they’re right. No, I don’t salt every bite, but I do love salt! I feel that most people (homecooks, specifically my mother) under salt their food. We need salt, just not as much as my dad.

I lead an absolutely opposite lifestyle from my dad. I teach yoga, walk close to 15k steps a day, cycle and lift weights. I couldn’t be more active if I tried, and yet still I have to watch my blood sugar. It has ventured into pre-diabetic territory more than once, and to say that scares me is the biggest understatement. Which is why I’m doing everything I can to stay healthy. I have ventured into the land of peptides and GLP-1 (low dose) to keep my system feeling good. I want to live with vitality, and I want my brain to be sharp as well. This is WHY I eat low sugar, high protein + fibre and low carb.

And the other reason…

Which leads me to my other reason, navigating perimenopause isn’t a joke and eating in a way that complements this time of my life is exceptionally important to me. When I first started going through perimenopause, no one was talking about it; that was nearly 10 years ago. Nobody tells you that perimenopause is a lot longer than actual menopause. ANYWAYS, nowadays, there is so much more information (and doctors specializing in the field) because, surprise!! Women’s bodies matter and don’t operate the same as a man’s, THUS research is necessary.

I digress, sometimes, too much information can be overwhelming, so making sure your sources are good and trustworthy is key. Which is why I would love to suggest (if you’re navigating these times like me), I highly recommend checking out this doctor who actually knows her stuff. I’m not a doctor, nutritionist or naturopath, so I can’t offer health advice, but what I can be is a big sister and share with you my experience as I navigate this stage of my beautiful life! All of that to say, I will always create recipes that support a healthy lifestyle, and this salmon feta bake is no exception, so let’s get into it!

What is a Feta Bake?

A feta bake is exactly what it sounds like: feta cheese baked until warm, creamy, and slightly softened, usually alongside vegetables, protein, and usually pasta. You may remember the viral baked feta pasta moment, where feta was roasted with tomatoes and then tossed with noodles. Delicious? Yes. But this version is a little more aligned with how I’m eating right now, as it keeps the creamy, salty goodness of a feta cheese bake, but swaps the pasta for salmon and butter beans!

The result is a healthy feta cheese bake that still feels hearty and comforting, aligns with my high protein, high fibre obsession and is truly deliciously satisfying without being heavy. The feta softens into the tomatoes and beans, the salmon cooks gently in the oven, and the chili miso brings everything together with a little heat and umami.

Why Bake Salmon?

Baking salmon is one of the easiest ways to cook it well. When you bake salmon, the oven does most of the work for you. There is no flipping, no splattering oil, and no standing over the stove worrying about whether it is sticking to the pan. You simply season it, place it in your dish, and let the oven and seasoning do everything else. I also love the fact that oven baked salmon stays tender when cooked properly, but can still have a little crispiness around the edges.

Salmon Feta Bake Ingredients

Salmon is the protein star of this recipe. It is rich, tender, and cooks quickly, which makes it perfect for a 20-minute meal. I used one 8-ounce piece with the salmon skin removed, but you can use individual salmon fillets if that is what you have.
Feta brings saltiness, creaminess, and tang. As it bakes, it softens and becomes rich enough to spoon into the tomatoes, beans, and salmon. Greek feta made from sheep or goat milk is my preference because it has such a beautiful flavour, but use what you love.
Cherry Tomatoes burst in the oven and release their juices into the dish. They add sweetness, acidity, and colour, helping to balance the salty feta and rich salmon.
Butter Beans add plant-based fibre, creaminess, and heartiness to this dish. They kinda take the place of pasta that is commonly put in a feta bake and makes this salmon dish feel like a complete meal. They also soak up all the flavour from the chili miso, tomatoes, feta, and olive oil, which is an absolute dream.
Kalamata Olives bring briny, salty depth to the dish and help amplify the Mediterranean vibe of this feta bake.
Chili Miso is the flavour bomb you didn’t know you needed! It adds heat, umami, and richness. Spreading it on top of both the salmon and feta gives every bite a little kick and makes this salmon feta recipe feel extra special. This is the chili miso oil that I’m obsessed with!
Oregano adds an earthy, herbaceous flavour and works beautifully with the tomatoes, feta, olives, and salmon.
Sea Salt and Cracked Pepper help season the entire dish and bring all the flavours into focus. Because feta and olives are naturally salty, taste before adding too much at the end.
Baby Arugula is added after baking, so it lightly wilts into the warm dish. It adds freshness, colour, and a peppery bite that balances the richness.

How to Make This Salmon Feta Bake

Making this quick salmon recipe is almost too easy to make; it requires minimal prep, just an oven and takes all of 20 minutes to make! Double it up, and you’ll have the perfect meal prep.

Preheat the Oven

Preheat your oven to 400°F. While the oven heats, pat the salmon dry on both sides. This helps the chili miso cling to the fish and allows the salmon to bake more evenly.

Arrange the Ingredients

In an oven-proof baking dish, arrange the salmon, cherry tomatoes, drained and rinsed butter beans, feta, and kalamata olives. Keep the arugula aside for after baking. You want everything nestled together so the tomatoes can release their juices into the beans and feta as they cook.

Add the Chili Miso

Spread the chili miso over the top of the salmon and feta. Use the back of a spoon to gently smear it across the surface. This is where the flavour really starts to build.

Season the Dish

Season everything with sea salt, cracked pepper, and oregano. Remember that feta and olives already bring salt, so you can always add more at the end once you taste it.

Bake Until the Salmon is Cooked

Place the dish in the oven and bake for about 20 minutes, or until the salmon is cooked through. You’ll know it is ready when the salmon flakes easily with a fork and the tomatoes look softened and juicy! Once you’re happy with your baked salmon, remove the dish from the oven and add the baby arugula while everything is still hot. Lightly mix it through so the greens soften without completely disappearing.

Finish and Serve

Taste for seasoning, adding more salt and pepper if needed. Drizzle with olive oil and serve in bowls. Make sure each bowl gets salmon, feta, beans, tomatoes, olives, and a little of that saucy goodness from the bottom of the dish.

Tips for Baking Salmon

Do not overcook the salmon. This is the biggest tip. Salmon can go from tender to dry quickly, so check it at the 18 to 20 minute mark depending on the thickness of your fillet.
Pat the salmon dry before baking. This helps the seasoning and chili miso stick better.
Use an oven-proof dish that fits the ingredients snugly. If the dish is too large, everything can spread out and dry slightly instead of becoming saucy.
Let the salmon rest for a minute or two before serving. This helps the juices settle and makes the texture even better.
Taste before adding extra salt. Feta, olives, and chili miso all bring saltiness, so season thoughtfully.

Why You’ll Love This Salmon Feta Bake

Who doesn’t love a recipe that comes together in 20 minutes, in one dish and requires little to no effort on your own part?! This salmon feta bake is such a quick and easy recipe, but it seriously delivers on all fronts. High protein, high fiber, gluten free, one pan, ready in 20 and honestly just as delicious the next day (hello leftovers!!).

I can even go as far as to say it’s low in carbs in comparison to a typical feta bake, because I skipped the pasta and swapped it out for beans! I didn’t even mention the fact that the salmon feta combination is a serious winner. This recipe is giving Mediterranean vibes in all the right ways. It’s easy to customize, so if you don’t like an ingredient, swap it out!

Feta Bake FAQ

Can I use salmon with the skin on? Yes, you can use salmon with the skin on and remove it after baking if you prefer. If you love crispy salmon skin, this recipe will not crisp it because everything is baked in a dish, but it will still cook beautifully.

Can I make this feta bake without chili miso? The chili miso adds incredible flavour, but you can use pesto, harissa, chili crisp, olive tapenade, or even a drizzle of olive oil with extra herbs.

How do I know when salmon is cooked in the oven? Salmon is cooked when it flakes easily with a fork and looks opaque throughout. The exact timing depends on the thickness of your fillet, but 20 minutes at 400°F works well for this recipe.

Can I meal prep this recipe? Totally, and it’s highly recommended because if you store leftovers in an airtight container in the fridge, they will be good for at least two days. Reheat gently so the salmon does not dry out.

Did You Make This Recipe?

Leave a rating and review below and let me know how you liked it!

Try These Other Salmon Recipes!

If you love baked salmon, there are so many ways to keep it exciting. Salmon is so versatile. Try one of these recipes next:

Air Fried Salmon with Mango Salsa

Easy Salmon Poke Bowl

Dill Pesto Salmon

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Salmon Feta Bake (High Fiber!)

Course Main Course

Cuisine Canadian

Prep Time 5

Cook Time 20

Total Time 25

Servings servings

Calories 1047kcal

Author Teri-Ann Carty

Equipment

oven proof dish
oven

Ingredients

8 ounce salmon skin removed
1 cup cherry tomatoes
398 ml canned butter beans drained and rinsed
400 g feta cheese
¼ cup kalamata olives
2 tbsp chili miso
1 tsp oregano
sea salt and cracked pepper to taste
2 handfuls baby arugula
1 tbsp olive oil

Instructions

Preheat oven to 400d. Pat salmon dry on both sides.
Arrange ingredients into an oven-proof dish, excluding arugula.
Spread chili miso on top of salmon and feta.
Season with sea salt and cracked pepper.
Bake for 20 minutes or until salmon is cooked through.
Remove from the oven, add arugula and lightly mix everything together.
Taste for seasoning and add more salt and pepper if desired.
Drizzle with olive oil and serve in bowls.

Notes

Add some cooked pasta or gnocchi if you want to bulk it up more to feed more people!
Leftovers are a dream for those of us cooking for 1

Nutrition

The post Salmon Feta Bake appeared first on Teri-Ann Carty.

Black Forest Overnight Oats

Teri-Ann Carty — Wed, 27 May 2026 08:00:24 +0000

Home » gluten free

Black Forest Overnight Oats

Created by: Teri-Ann Carty

Black Forest Overnight Oats are rich, chocolatey, creamy, and layered with tangy yogurt and sweet cherry chia jam for the ultimate high protein breakfast. Inspired by classic Black Forest cake, this easy make-ahead recipe brings together oats, chia seeds, chocolate protein powder, cacao, Greek yogurt, and cherries for a nourishing breakfast that tastes like dessert but won't spike your blood sugar levels!

This post may contain affiliate links

High Protein Black Forest Overnight Oats

Raise your hand if you love high protein breakfasts! Now, this may shock you, but I am back with another high protein breakfast recipe. It’s one of those things I just feel you cannot have enough of. I used to skip breakfast, but I am not that person anymore. I take any chance I can to nourish my body, give it what it needs and feed it all the protein I can handle.

I’m stoked to share this recipe with you because my goodness, it’s delicious and oh so very nostalgic. A few weeks ago, I shared the most incredible cherry chia jam, and I hinted that I was creating a recipe with it and boy, do we have a recipe! My brand new high protein overnight oats recipe is about to become a new mainstay in your tickle trunk of breakfast recipes. If you’re looking for a delicious plant based version, please check out my beautiful friend Lizzie’s Black Forest Cake dessert.

High Proten Breakfast for the Win!

Do you ever get into a rut? If you could see me, you’d see both hands and feet up in the air (I’m also a yoga teacher). In other words, we all do. I’m not the type to eat the same thing every day; don’t get me wrong, I do get obsessive about recipes and will eat them so much, but then I need to put them to rest for a while. This is why keeping things fun and creative in the kitchen is a must for me. I’m always trying to eat low sugar, high fibre, and high protein meals. Essentially, it’s the checklist for every recipe I make, delicious being the top of that list. However, that can become difficult when you make as many recipes as I do!

Getting creative, nostalgic, and experimenting is the name of my game, and I love it! This recipe checks all those boxes. The bonus about this recipe is that it also makes a healthy dessert option. You know I love breakfast for dessert and dessert for breakfast options. Eating a well-balanced dessert will help you keep your blood sugar in check. Check out this podcast for the science behind that.

What is Black Forest?

Black Forest is a nostalgic flavour for me (and maybe many of you)… I’m a 70’s baby, so I come from the era where black forest cake was on every buffet table. Omg, the whipped cream, cherry and chocolate cake combination is such a dream. This recipe takes those flavours and turns them into a black forest breakfast. Instead of cake, we use chocolate oats. Instead of whipped cream, we use creamy Greek yogurt. And instead of canned cherries, we use this homemade cherry chia jam. Swapping out the decadent for the healthy gives you the essence of black forest cake, but in a way that feels nourishing, balanced, and socially acceptable as a weekday morning meal!

What Makes This Recipe High Protein?

Making this recipe high protein was not at all difficult because I used my favourite chocolate protein powder from Botanica and swapped whipped cream for Greek yogurt. Also, never underestimate chia seeds. Their contribution of protein and fibre is perfect for this breakfast recipe.

Black Forest Overnight Oats Ingredients

Oats create the base of this recipe and provide the soft, creamy texture that overnight oats are known for. They absorb the milk as they sit, becoming tender without any cooking. Old-fashioned oats work best because they hold their shape while still becoming creamy.
Chia Seeds help thicken the mixture and add fibre. As they sit in the liquid, they absorb moisture and create a spoonable texture. They also help make the oats more filling, which is exactly what we want in a breakfast recipe.
Botanica Chocolate Protein Powder gives this recipe its rich chocolate flavour while making it high in protein. It blends into the oats and helps turn a simple breakfast into high protein overnight oats with protein powder. This is the protein powder that I used, but you could use whatever one you have on hand.
Cacao Powder deepens the chocolate flavour. It gives a chocolate cake vibe you cannot miss and balances the sweetness of the cherry jam beautifully. If you use black cocoa, the flavour becomes even more dramatic and dessert-like.
Milk softens the oats and brings the mixture together. Any milk will work, including dairy milk, almond milk, oat milk, cashew milk, or coconut milk. Use what you love and what you have.
Vanilla adds warmth and rounds out the chocolate flavour. It makes the oats taste softer, sweeter, and more complete without adding sugar.
Greek Yogurt is the creamy topping that gives this recipe its Black Forest feel. It adds protein, tang, and richness while replacing the whipped cream traditionally found in Black Forest cake. For a plant-based option, use a high protein coconut yogurt.
Homemade Cherry Chia Jam brings the sweet-tart cherry layer. It is what turns these from plain chocolate oats into cherry chocolate overnight oats. The jam adds colour, flavour, and that nostalgic Black Forest feeling. Click here for my cherry jam recipe!
Cacao Nibs or Shaved Chocolate add crunch and a slightly bitter chocolate note, while shaved chocolate makes the oats feel more dessert-like. Either option works beautifully.
Fresh Cherries make the final bowl look beautiful and reinforce black forest energy. They are optional, but they make the whole recipe feel extra special.

How to Make These High Protein Overnight Oats

Mix the Dry Ingredients

In a large ramekin or bowl, add the oats, chocolate protein powder, chia seeds, and cacao powder. Stir the dry ingredients together first so everything is evenly distributed. This helps prevent clumps once the milk goes in.

Add the Milk and Vanilla

Pour in the milk and vanilla, then stir well. Take your time here. Stir for at least two minutes, scraping the sides and bottom so the protein powder, cacao, oats, and chia seeds are fully combined. The mixture should look chocolatey, glossy, and evenly hydrated.

Let the Oats Set

Place the oats in the fridge for at least two hours or overnight. As they rest, the oats soften, and the chia seeds activate, creating that thick, creamy overnight oats texture.

Add the Yogurt Layer

When you are ready to serve, spread the Greek yogurt over the top of the oats. This gives the recipe that creamy Black Forest-inspired layer and balances the chocolate base.

Add Cherry Chia Jam

Spoon the cherry chia jam over the yogurt. You can swirl it slightly or leave it layered for a beautiful contrast of chocolate, cream, and cherry.

Finish and Garnish

Sprinkle with cacao nibs or shaved chocolate, then garnish with cherries if desired. The final result should look like a little breakfast dessert, which is exactly the point.

How to Meal Prep Your Overnight Oats

These black forest oats are ideal for meal prep because they need time to rest in the fridge. You can mix the chocolate oat base the night before and add the yogurt, jam, and toppings in the morning. This keeps the layers looking fresh and the toppings from softening too much. If you want to prep the full recipe ahead, you can layer everything in jars and store them covered in the fridge. Just wait to add cacao nibs or shaved chocolate until serving if you want the best texture. This recipe makes two to three servings, depending on your appetite and how you portion it. It is a great option for busy mornings, post-workout breakfasts, or a sweet afternoon snack.

How to Serve Black Forest Overnight Oats

Cold and with your favourite toppings (or suggested toppings) is going to be the best way to serve these overnight oats! I like adding everything to one big container and then portioning out and serving up fresh whenever I’m ready to dive in.

How To Store Overnight Oats

An airtight container is always the best bet for overnight oats. Keep them closed and in the fridge until you’re ready to enjoy. I find that my overnight oats (without toppings) stay fresh and enjoyable for at least three or four days in the fridge. I like to give things a quick stir before serving. If everything gets too thick, just add a little extra water or milk before serving up.

Tips for Making the Best Overnight Oats

Use old-fashioned oats for the best texture. Quick oats can become too soft, while steel-cut oats will not soften enough in this style of recipe.
Stir longer than you think you need to. Chia seeds need a little time to absorb, so make sure that you mix more than once before you put the oats in the fridge.
Let the oats rest long enough. Two hours works, but overnight gives the creamiest result.
Layer the toppings right before serving if you want the prettiest presentation.
Use homemade cherry chia jam if you can. It brings such a beautiful, fresh flavour and makes this black forest overnight oats recipe feel extra special. Also, it’s just so delicious and a really easy recipe, so why not!! Click here to get the jam recipe.

Why You’ll Love These Overnight Oats!

Overnight oats are one of the easiest ways to make breakfast feel effortless. They require no cooking, they are endlessly customizable, and they can be made ahead, so your morning feels calmer. This version is especially delicious because it tastes like black forest cake but supports your day like a balanced breakfast. Not to mention, this is a very healthy recipe that includes chocolate, fiber and protein all in one spoonful, what more could you ask for?!

Black Forest Overnight Oats FAQ

Are overnight oats healthy? Yes, overnight oats can be a healthy breakfast option, especially when paired with protein, fibre, and nourishing toppings.

Can you heat up overnight oats? Yes, you can heat overnight oats if you prefer them warm. Warm them gently in the microwave or on the stovetop, adding a splash of milk if needed. For this recipe, I personally love them cold because the yogurt and cherry jam layers feel fresh and dessert-like.

What types of oats work best for overnight oats? Old-fashioned rolled oats work best. They soften beautifully while still holding some texture. Quick oats can become mushy, and steel-cut oats need a different method because they stay too firm.

Can I make these plant-based? Yes. Use a plant-based protein powder, dairy-free milk, and a high protein coconut yogurt or another dairy-free yogurt you love.

Did You Make This Recipe?

I would love to hear about your trip down memory lane with this black forest recipe! Leave a comment and rating below and share your experience.

Black Forest Overnight Oats (Refined Sugar Free!)

Course Breakfast

Cuisine Canadian

Prep Time 10

Rest Time 2

Total Time 2 10

Servings servings

Calories 185kcal

Author Teri-Ann Carty

Equipment

9oz ramekin
spatula, fridge

Ingredients

½ cup oats
2 tbsp chia seeds
2 tbsp Botanica Chocolate Protein Powder
1 tbsp cacao powder
¾ cup milk of choice
1 tsp vanilla
½-¾ cup plain Greek yogurt
2-3 tbsp cherry chia jam
1 tbsp cacao nibs or shaved chocolate

US Customary - Metric

Instructions

To a large ramekin (9oz) or a bowl add oats, protein powder, chia seeds, cacao powder. Stir dry ingredients to combine.
Add milk and vanilla and stir for at least 2 minutes. You want all the ingredients combined well and chia seeds to activate. Place in the fridge for 2 hours or overnight.
When you are ready to serve, spread yogurt on top of oats.
Add chia jam on top of yogurt. Sprinkle with cacao nibs or shaved chocolate.
Garnish with cherries.

Notes

Use whatever protein powder you have.
You can make this plant-based by using a high protein coconut yogurt.

Nutrition

The post Black Forest Overnight Oats appeared first on Teri-Ann Carty.

Homemade Passionfruit Mango Gummies

Teri-Ann Carty — Wed, 20 May 2026 08:00:08 +0000

Home » gluten free

Homemade Passionfruit Mango Gummies

Created by: Teri-Ann Carty

Homemade gummies with gelatin are a lot easier to make than you might think! These Passionfruit Mango Gummies are tart, fruity, and made with real ingredients like passionfruit juice, fresh mango, lemon, turmeric honey, and grass-fed gelatin. They're a fun and healthy snack that is also super easy to customize with different fruits and juices.

This post may contain affiliate links

Easy And Healthy Homemade Gummies

If you’re looking for a summer snack that is quick to make and even easier to eat, you’re in the right place!

This homemade gummy recipe is proof that making something you’d ordinarily buy in the store can be just as simple and fun to make at home. Homemade gummies with gelatin are quick to make and only require a handful of ingredients! The result is a batch of tart, tropical gummies that feel like a treat but are made with real fruit and gelatin. If you have ever wanted to learn how to make homemade gummies, this is the recipe to start with!

Homemade Gummies With Real Fruit: Passionfruit Mango Gummies!

I love giving you guys a peek behind the curtain when it comes to how I come up with recipe ideas, and these gummies were born out of cookies. Yes, you heard me correctly. I was creating a recipe for a client, and the recipe called for passionfruit juice. I was struggling to find a good one in my local store, so I turned to (reluctantly) Amazon to purchase. When the package arrived, I realized I had enough passionfruit juice to last me for months. I knew I’d find a way to use it, and these gummies were just the ticket!

I love candy like everyone else, but I don’t always love the sugar! Making your own candy at home is fun, creative, and such a great kitchen project if you want to get kids involved. In my case, my niece would absolutely be part of this. Are these going to have the same texture as store-bought gummy bears? No. But they are also not filled with corn syrup and mystery ingredients, so yes, they are going to be different in the best possible way. I used passionfruit juice and fresh mango for these real fruit gummies, then added lemon for brightness and turmeric honey for a little sweetness. The result is tart, sunny, and so very delicious! I adore these tart little gummies and can’t wait for you to try them!!

Why Make Your Own Healthy Gummies?

Making your own healthy gummies is something that you might not expect to be as fun as it is. Do you remember making Jell-O from a box? It’s something like that, but we get to pick whatever mould and shape we want for our gummies! You start with fruit juice, real fruit, and gelatin, and somehow it turns into a chewy, bouncy little gummy snack. It is fun, simple, and far more approachable than it looks.

When you make homemade gummy snacks, you get to control what goes in them. You can choose the juice, the fruit, the sweetness level, and the type of gelatin. You can keep them tart, make them sweeter, or play around with colours and flavours depending on what you have.

What Are Gummies Made Of?

Oh my goodness, if you’ve never turned over a package of gummy candies in the store and read the ingredients, let me spare you! Store-bought gummies are often made with sugar, corn syrup, gelatin, flavouring, colour, and stabilizers, and honestly, so many other things that I don’t even know how to pronounce or spell. I’ve always had a soft spot for chewy candy and gummy bears, gummy worms, fuzzy peaches, and all those other sugar filled candies are fun at Halloween (maybe?) but truly are not great for you, or your kids!

These healthy homemade gummies are much simpler. They are made with fruit juice, fresh fruit, lemon, a little honey, and gelatin. That’s it. The juice creates the flavour base, the fruit adds texture and fibre, the lemon brightens everything, the honey balances the tartness, and the gelatin turns the mixture into gummies. This is what makes them different from traditional candy. The texture may be a little softer and more delicate than what you buy in a bag, but the flavour tastes fresh, real, and bright.

What Is Gelatin?

Gelatin is a protein made from collagen. It is what gives gummies, marshmallows, panna cotta, and certain desserts their firm, bouncy texture. When gelatin is mixed into warm liquid and then chilled, it sets into a gel. That is exactly what creates the texture in these homemade gummies with gelatin. Typically, collagen comes from beef. I will spare you all the details, but just know – if you’re vegan and you’re reading this, these gummies aren’t for you! This is the gelatin that I used.

What Do You Need To Make Gelatin Gummies?

You don’t need much; however, you will want to have a small pot, a whisk, a fine mesh strainer, and most importantly, silicone moulds! I’m always looking for the fun ones, and I found a few you’ll probably like as well. Click here to check them out!

Ingredients For Homemade Gummies

This ingredient list is short, but its impact is great! I’ve included a few optional substitutions if this flavour profile isn’t your thing.

Passionfruit Juice: Passionfruit juice gives these gummies their bold, tropical flavour. It is tart, fragrant, and naturally vibrant, which makes it a perfect base for fruit gummies. Any natural fruit juice will work, but passionfruit gives these a beautiful brightness that feels especially summery.
Fresh Mango: Mango adds natural sweetness, body, and fibre. Blending it with the juice makes the gummies feel more like a real fruit gummies recipe instead of just juice and gelatin. It also gives the mixture a sunny colour and soft tropical flavour.
Lemon Juice: Lemon juice sharpens the flavour and balances the sweetness. It keeps the gummies from tasting flat and makes the passionfruit and mango taste even brighter.
Grass-Fed Gelatin: Gelatin is what turns the fruit mixture into gummies. A grass fed gelatin is a beautiful choice if you are looking for a higher-quality option. It dissolves into the warm liquid and sets once chilled, creating that firm but tender gummy texture.
Turmeric Honey: Turmeric honey adds gentle sweetness and a little warmth. It balances the tartness from the passionfruit and lemon without making the gummies overly sweet. If you don’t have turmeric honey, it is easy enough to make by mixing the two until you get the flavour you like.

How To Make Homemade Gummies

To make these homemade gummies, all you need is a few minutes, a few ingredients and a little patience! Everything comes together quickly; the longest part is waiting for them to set.

Blend the Fruit and Juice

Add the passionfruit juice and fresh mango to a blender. Blend until smooth and bright. You want the mango fully incorporated so the mixture looks like a silky tropical juice.

Warm the Mixture

Pour the blended mixture into a small pot and add the lemon juice. Place it over medium heat and bring it to a gentle simmer. You are not looking for a hard boil here. Just warm it until it starts to steam and lightly bubble around the edges.

Add the Gelatin

Remove the pot from the heat and sprinkle the gelatin evenly over the surface. Use a silicone whisk to combine. Whisk gently but thoroughly until the gelatin dissolves and the mixture looks smooth.

Strain the Mixture

Pour the mixture through a fine mesh sieve into a glass measuring cup. This helps remove any remaining fruit fibres and makes the gummies smoother. You’ll notice the mixture becoming glossy and pourable.

Fill the Molds

Place your silicone molds on a flat surface like a cutting board. This makes them easier to move to the fridge without spilling. Use the mini dropper that comes with the moulds, or pour straight from the measuring cup if that feels easier.

Chill Until Set

Transfer the moulds to the fridge and chill for at least two hours. The gummies are ready when they feel firm to the touch and pop out of the moulds cleanly.

Store and Enjoy

Remove the gummies from the moulds and transfer them to a container with a lid. Keep them stored in the fridge and enjoy them cold!

Fun Variations For Homemade Gummies

Once you’ve learnt how to make homemade gummies, it’s really easy to get creative with the formula and create your own flavour combinations. I created another super fun recipe with my friends at Lone Tree Cider company! Click here if you want to try the recipe! Orange juice with strawberries, pineapple juice with mango, blueberry with lemon, or apple juice with raspberries.

You can also blend in peaches, cherries, or kiwi for different colours and flavours. The options are endless, and you can go with just one flavour if you don’t want to mix fruits. The most important part is that you remember to strain the mixture well before pouring it into your moulds. Another fun way to get creative with these gummies is to use different shape silicone moulds depending on the season or occasion. Gummy bears, hearts, stars, simple circles, or even an 8×8 pan cut into squares will all work.

Storage For This Healthy Gummy Recipe

Store these gummies in an airtight container in the fridge for up to one week. Avoid leaving them out for long periods, especially in the summer. Because these are healthy gelatin gummies made without preservatives, they are more delicate than store-bought gummies. You may want to add parchment paper between the layers if you’re stacking them in a container; this will avoid them sticking together!

Why You’ll Love These Gummies

Homemade gummies are just fun y’all! There are so many reasons to love making them yourself, such as experimenting with flavours and colours. Adding textures with fresh ingredients instead of sugar crazy ones from the store. They can totally be a healthy snack for warm days, and they are a fun activity to do with kids.

Tips For Making Healthy Gummies

Do not boil the mixture aggressively. A gentle simmer is enough to warm the fruit and help the gelatin dissolve.
Sprinkle the gelatin evenly over the warm liquid instead of dumping it in one spot. This helps prevent clumps.
Whisk until completely smooth before straining. If you see little gelatin bits, keep whisking.
Place moulds on a cutting board before filling them. This makes transferring them to the fridge so much easier.
Let the gummies chill fully before removing them from the moulds. This avoids them falling apart while you try to remove them from the mould. If they aren’t coming out, let them sit for a little longer.

How Long Will Homemade Gummies Last?

The gummies will likely only last about a week in an airtight container because they are made with real fruit and without preservatives! For the best flavour and texture, enjoy them within one week.

They are best eaten cold, straight from the fridge, because if left out at room temperature too long, they will soften, especially in warmer weather. If they start to release too much liquid, become overly soft, or smell off, it is time to make a new batch.

Homemade Gummies with Gelatin FAQ

Which gelatin is the best for gummies? I prefer grass-fed gelatin because it is a higher-quality option and works beautifully in this recipe. Make sure you are using gelatin, not collagen peptides. They are related, but they do not behave the same way in recipes. This is the gelatin that I used. https://a.co/d/04RyxNjB

Do I need to use real fruit? No, you do not have to use real fruit, but I love adding it. You can make gummies with juice alone, but adding fruit creates more flavour, colour, and fibre. It also makes the gummies feel a little more nourishing.

Do homemade gummies need to be refrigerated? Yes, homemade gummies should be refrigerated because they are made without preservatives.

Check Out These Healthy Desserts

Did you enjoy making these gummies? I would love to hear about it in the comments! Try these quick and easy treats next:

Apple Cider Gummies

Cherry Jam

Granola Cottage Cheese Ice Cream

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Homemade Passionfruit Mango Gummies

Course Snack

Cuisine Canadian

Prep Time 15

Setting Time 2

Total Time 2 15

Servings gummies

Calories 19kcal

Author Teri-Ann Carty

Equipment

Ingredients

1 cup passion fruit juice
1 small mango cut into cubes
½ lemon juiced
4 tbsp grass-fed organic gelatin
1 tbsp turmeric honey

US Customary - Metric

Instructions

Place juice and fresh mango into a blender and blend to combine.
Add to a small pot, add lemon juice and bring to a gentle simmer.
Remove from the heat and sprinkle gelatine on top. Use a silicone whisk to combine.
Pour mixture through a fine mesh sieve into a glass measuring cup.
You can use the mini dropper that comes with the moulds, or pour straight from the measuring cup.
Place moulds on a flat surface like a cutting board and transfer to the fridge to cool for a minimum of 2 hours.
Pop them out of the moulds and transfer to a tupperware or glass container with a lid.
Store in the fridge.

Video

Notes

Any fruit juice will work.
Any fruit will work!
Any moulds will work. You could also use an 8x8 pan and cut them into squares.

Nutrition

The post Homemade Passionfruit Mango Gummies appeared first on Teri-Ann Carty.

Cereal Chocolate Date Bark

Teri-Ann Carty — Mon, 11 May 2026 08:00:11 +0000

Home » gluten free

Cereal Chocolate Date Bark

Created by: Teri-Ann Carty

Make this Cereal Chocolate Date Bark and fall in love with its sweet, salty and crunchy bites! This is absolutely a healthy snack you'll want to have stocked in your freezer at all times. Made with soft Medjool dates, creamy tahini, dark chocolate, crispy cereal, hemp seeds, sesame seeds, and flaky sea salt. This healthy date snack is no-bake, gluten free if using gluten-free cereal, easy to prep, and perfect for when you need a little something sweet with real ingredients.

This post may contain affiliate links

Salted Cereal Chocolate Date Bark

This recipe was born from one very relatable kitchen question: What the hell am I going to do with this?

I had cereal sitting in my pantry for a little longer than anticipated, and I really didn’t know what to do with it. It was past the point of enjoying with milk, and since I’m a granola addict, cereal is just not something I reach for that often. I’m pretty sure this box was gifted to me, but you know how I feel about wasting food. It is simply not my thing. If you know Andrea Buckett, you know her coined phrase of “what the hell am I going to do with this?” This recipe is giving that vibe. I really hate wasting food, so it got me thinking about how I could turn it into something snacky. Something with crunch. Something chocolatey. Something that could live in my freezer for foreseeable peckish moments.

Enter: chocolate date bark!

This recipe is super trendy at the moment. Everyone is looking for recipes that have that everyone-can-make-it energy because we’ve all become a little lazy. I SAID IT! Myself included. I just love a no bake recipe that hits the spot yet uses simple ingredients and comes together with little to no effort. It’s sweet from the dates, rich from the chocolate and tahini, crunchy from the cereal, and finished with flaky salt because I will never stop reminding you that salt belongs in sweet recipes. Personally, I like to cut my pieces smaller and have 2, feels a little more indulgent that way.

Is this the highest protein snack I’ve ever made? No. But where it doesn’t lead with protein, it absolutely delivers on fibre, healthy fats, and satisfaction. Dates bring natural sweetness, tahini adds richness, hemp seeds add a little extra nourishment, and the cereal gives it that light, crispy bite that makes it hard to stop at one piece.

Nutritional Highlights of Dates

You may be surprised to know that dates are one of those ingredients that kind of do it all. They are naturally sweet, soft, chewy, and full of fibre, making them a beautiful base for any healthy snack recipe. Medjool dates in particular have a caramel-like texture and flavour; this is likely why they are the most popular date forenergy balls, stuffed dates, and this date bark recipe like this one. They bring sweetness without needing refined sugar, and they help create desserts that feel indulgent while still being rooted in real ingredients.

Dates also pair incredibly well with nut butter, tahini, seeds, chocolate, and flaky salt. That combination of sweet, creamy, crunchy, and salty is exactly why so many date recipes have become staples in healthy snacking. They don’t spike blood sugar levels, and people around the world have been breaking fast with dates for centuries. I still am shocked with myself that there was a time when I did not like them; I’m really a changed woman.

Why Use Dates in Recipes

Dates are one of the easiest ways to add natural sweetness to snacks and desserts without having to rely on refined sugar. They’re soft enough to press into bark, sticky enough to help hold ingredients together, and sweet enough to satisfy any sweet tooth. If you are looking for simple recipes using dates, this one is a perfect place to start.

Salted Chocolate Date Bark with Cereal Ingredients

There is just a small handful of ingredients in this recipe, and most of them (aside from the dates) are easy to swap with something else you may have on hand.

Medjool Dates: These soft, sticky, naturally sweet, caramel-like little dried fruits are the base of this recipe. The softer the date, the better, because they press down easily into a flat layer and create the chewy foundation for the chocolate topping. If your dates are dry or firm, soaking them first will make them easier to work with.
Tahini: Adds creaminess, richness, and healthy fats. It blends directly into the melted chocolate and gives the topping a silky texture with a slightly nutty flavour. If you prefer, you can swap it for peanut butter, almond butter, or a homemade nut butter.
Dark Chocolate: Essential for giving the dark its rich, dessert vibes. When combined with the tahini, it coats the cereal, creating a crisp, chocolatey layer once frozen. I prefer dark chocolate here because dates are already sweet, but any chocolate will technically work. Just know that milk or white chocolate will make the bark much sweeter.
Cereal: Any cereal will do here; I just used whatever I had hanging out in my pantry. This is also a great place to get creative with your crunch. Crushing the cereal slightly helps it mix evenly into the chocolate tahini coating while still keeping plenty of texture.
Hemp Seeds: Add a little extra nourishment, texture, healthy fats and protein. They blend easily into the bark and help make each piece a little more satisfying. Any seed would work here; pumpkin or sunflower would be a nice addition or substitute.
Sesame Seeds: Add a delicate crunch and reinforce the flavour of the tahini. They also make the top of the bark look beautiful.
Flaky Sea Salt: Not optional in my world. It balances the sweetness of the dates and chocolate, sharpens every flavour, and gives this healthy date bark recipe that sweet-salty finish that keeps you coming back.

Fresh vs Dry Dates

Fresh, soft Medjool dates are always best for this easy date bark recipe because they press down easily and create that chewy, caramel-like base. If your dates feel dry, firm, or a little tough, do not panic. You can revive them! Here is a quick tip on how to soften dates for baking, because this may not be the first or last time you have to do it.

Sometimes the longer dates sit, the tougher they get, but all you need to do is place the dates in hot water for 10 to 15 minutes. Drain them well before removing the pits and using them. You want the dates soft enough that they flatten without cracking. If they are too dry, they will be harder to press into an even layer, and the bark may not hold together as well.

How To Make This Easy Chocolate Date Bark

All you need is about 10 minutes and a little patience (for the chilling time) to make this delicious snack!

Melt the Chocolate

Start by melting the dark chocolate in 30-second increments, stirring between each round. You are looking for the chocolate to become glossy, smooth, and completely melted. Once it is ready, stir in the tahini until the mixture looks silky and fully combined. You can also double boil if you don’t have a microwave.

Crush & Coat Cereal

Add the cereal to a medium bowl and crush it gently with your hands. You are not looking for perfection here. Some small pieces, some bigger pieces, and plenty of texture are exactly what make this bark so good. Pour the chocolate and tahini mixture over the crushed cereal and stir until every piece is coated. The mixture should look glossy, thick, and crunchy.

Press the Dates

Line a baking sheet with parchment paper. Arrange the pitted Medjool dates in a 3-by-4 rectangle. To make life easier, spray a second piece of parchment with nonstick spray and place it over the dates. Use a flat-bottomed ramekin to press them down into an even layer. Carefully peel back the parchment.

Add the Chocolate Cereal Layer

Spread the cereal mixture over the flattened dates. Use a rubber spatula to press it edge to edge, making sure the topping reaches all the corners. This helps every bite have a little bit of date, chocolate, tahini, and crunch.

Finish with Salt and Seeds

Sprinkle the top with sesame seeds and flaky sea salt. You want the salt to hit the chocolate while it is still soft, so it sticks beautifully.

Freeze and Slice

Place the tray in the freezer until the bark is firm. Once hardened, slice it into pieces. You can make 12 larger pieces or cut them smaller for little snack bites.

Date Bark Storage Tips

Store your chocolate date bark in an airtight container in the fridge or freezer. The fridge will keep the bark slightly softer and easier to bite into, while the freezer gives it a firmer, snappier texture.

I personally love keeping it in the freezer because it slows me down. In all honesty, I could probably eat the whole pan if I weren’t paying attention. Date bark is addictive, and this cereal chocolate version might just up the ante. I would suggest leaving a piece or two out for a few minutes before you dig in. I just find the texture is a little better than straight out of the freezer.

Tips For Making The BEST Date Bark

Use soft dates. This makes all the difference. If your dates are hard, soak them in hot water before pressing them into the pan.
Choose a runny tahini or nut butter. A thick, dry tahini will not blend as smoothly into the chocolate and can make the topping harder to spread.
Do not over-crush the cereal. You want texture, so leave some larger crispy pieces in the mix. If you make the pieces too small, you’ll lose the much desired crunch of the cereal.
Press the date layer firmly. This helps create a sturdy base and keeps the bark from falling apart when sliced.
Do not skip the salt. The flaky sea salt balances the sweetness of the dates and chocolate and makes the whole recipe taste more complete.
Cut the bark into smaller pieces if you want a lighter snack. This recipe is rich, so smaller pieces (in my opinion) are the way to go.

Why You’ll Love This Date Bark Recipe

Let me count the ways! It’s difficult not to fall in love with a snack that is packed with all the goodies like dates, chocolate and salt; even better when it’s no-bake, easy, and made with simple ingredients you probably already have. Naturally sweet from the dates, crunchy from the cereal, rich from the chocolate, and balanced with tahini and flaky salt. Easy to customize based on what you have on hand or what you’re trying to use up (hello old cereal!).

Did You Make This Recipe?

If you made this date bark, I would love to hear what you think. Did you use tahini, peanut butter, or almond butter? Leave a comment and rating below and let me know!

Got Extra Dates? Try These Recipes Next!

I’ve got you! Once you start making snacks with dates, you’ll quickly realize there are endless ways to turn this simple ingredient into something delicious. All of these recipes below use dates in one form or another, so go wild!

Banana Date Bliss Balls

Snickers Date Bark

Pecan Chocolate Stuffed Dates

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Cereal Chocolate Date Bark

Course Dessert, Snack

Cuisine Canadian

Prep Time 15

Freeze Time 30

Total Time 45

Servings pieces

Calories 258kcal

Author Teri-Ann Carty

Equipment

freezer, flat bottomed ramekin, rubber spatula

Ingredients

12 medjool dates pit removed*
½ cup runny tahini
1 cup dark chocolate melted*
1½ cup corn flakes cereal I used Nature's Path, but you could use any cereal you'd like!
4 tbsp hemp seeds
1 tbsp sesame seeds
flaky sea salt

US Customary - Metric

Instructions

Melt chocolate in 30 second increments until smooth. Stir in tahini until well combined.
In a medium sized bowl, crush the cereal with your hands. Not looking for perfection here, just smaller pieces of cereal.
Pour chocolate & tahini mixture on top, add in hemp seeds and stir to coat.
Place parchment paper on baking sheet.
Line up your dates 3x4.
To make life easier, spray a second piece of parchment with nonstick cooking spray to prevent sticking. Place on top of dates.
Use a flat bottomed ramekin to press down dates. Carefully remove parchment.
Spread the cereal mixture onto the dates, pressing edge to edge with a rubber spatula.
Sprinkle with sea salt and sesame seeds.
Place in the freezer to harden.
Slice as desired and store in an air-tight container in the fridge or freezer.

Video

Notes

My dates had gotten hard, so I soaked them in hot water for 15 minutes before removing the pit.
I prefer dark chocolate, but any chocolate will do. Just be warned, if you use milk or white, it will be very sweet.

Nutrition

The post Cereal Chocolate Date Bark appeared first on Teri-Ann Carty.

Stuffed Purple Sweet Potatoes

Teri-Ann Carty — Thu, 07 May 2026 08:00:10 +0000

Home » gluten free

Stuffed Purple Sweet Potatoes

Created by: Teri-Ann Carty

Make these Stuffed Purple Sweet Potatoes for a hearty, colourful, protein rich meal that is packed with nourishment and fiber! Made with roasted purple sweet potatoes, seasoned ground chicken, butter beans, cottage cheese, avocado, and chili crunch. This healthy stuffed sweet potato recipe is satisfying enough for dinner, easy enough for meal prep, and endlessly customizable for busy weeks when you want something delicious that still supports your protein goals.

This post may contain affiliate links

Stuffed Sweet Potatoes

Do people even eat food that isn’t high protein? Okay, in all seriousness, it feels like these days everything is high protein, and I understand why. Protein matters. It helps us stay strong, it gives us energy, it makes our brains function and most of the time it makes a meal feel complete. So, another day, another high protein recipe! Nothing is safe these days, and that means stuffed sweet potatoes are getting the high protein makeover they need!

This recipe is a dream for meal prep! I am often cooking for one, which means that I love recipes that can feed me more than once and will give me leftovers and meals for days to come. These stuffed baked sweet potatoes are perfect because you can change the toppings each time. Add a fried egg for breakfast, more avocado for lunch, or extra chili crunch for dinner. If leftovers are not your thing, freeze the chicken and butter bean mixture for a future meal and make life easier later. I’m constantly on the mission of making life easier, food more approachable and playing with ingredients out of the ordinary. If you are looking for a recipe for purple sweet potatoes that feels like a complete meal, this is a beautiful place to start.

What are Purple Sweet Potatoes?

Purple sweet potatoes have been flooding my social feed lately, and when I’m not seeing them in a post, I’m hearing about them on podcasts. I recently listened to Rich Roll’s podcast with the amazing Dr. Dawn, where she shared some incredible food advice, including the health benefits of purple sweet potatoes. These gorgeous root vegetables have deep purple flesh, an earthy, subtly sweet flavour, and are considered a superfood thanks to their high antioxidant content. Their vibrant colour comes from anthocyanins, the same plant compounds found in blueberries and purple cabbage. I’m not a nutritionist, but from what I’ve read and learned, these beautiful spuds may also support inflammation. They aren’t always easy to find, so if you come across purple sweet potatoes, grab them!

Purple Sweet Potatoes vs Regular Sweet Potatoes

Purple sweet potatoes and regular orange sweet potatoes are both delicious, nourishing, and incredibly versatile, but they do have a few differences. Orange sweet potatoes tend to be softer, sweeter, and more moist once baked. Purple sweet potatoes are usually denser, starchier, and slightly earthier. They still have natural sweetness, but it is a little more subtle.

From a cooking perspective, purple sweet potatoes often need enough time in the oven to fully soften. Because of their denser texture, you want to roast them until a fork slides easily into the center. If they are undercooked, they can feel firm and dry instead of creamy and tender. For this recipe, specifically, if you cannot find purple sweet potatoes, regular sweet potatoes or Japanese sweet potatoes will still work beautifully. The flavours will shift slightly, but the final result will still be satisfying!

Ingredients For The Best Stuffed Purple Sweet Potatoes

Now that you know a little more about purple sweet potatoes, it’s time to find out what other ingredients you’ll want for these high protein stuffed potatoes!

Purple Sweet Potatoes: Purple sweet potatoes are the base of this recipe. They become a little softer and tender once baked, but still maintain their shape, which is perfect for stuffing. Their earthy sweetness pairs beautifully with the savoury chicken, creamy cottage cheese, and spicy chili oil!
Red Onion & Garlic: This dynamic duo helps build the flavour base for the ground chicken mixture.
Ground Chicken: Here is where a good portion of this recipe’s protein comes from. In my last jacket potato recipe, I went with ground beef, and this time we are switching things up and cooking with lean, ground chicken. It’s easy to season, and it cooks quickly, making it perfect for a high protein dinner or lunch. Of course, you can omit the chicken if you’re making this vegetarian.
Paprika, Oregano, Cumin, and Chili Flakes: This spice blend gives the chicken mixture warmth, depth, and a little heat. Paprika adds colour and subtle smokiness, oregano brings herbiness, cumin adds earthiness, and chili flakes give the filling a gentle kick.
Tomato Paste: Adds concentrated flavour to the chicken mixture.
Crushed Tomatoes: Create a saucy base that brings everything together. They keep the chicken moist and help the butter beans settle into the filling.
Butter Beans: One of my favorite beans to cook with! Butter beans add creaminess, fibre, and extra plant-based protein. They make the filling more satisfying while adding a soft, tender bite.
Cottage Cheese: Added as a cool, creamy topping and another boost of protein. It balances the heat from the chili crunch and makes each bite feel rich without being heavy.
Avocado: Brings healthy fats and an additional buttery texture that complements the other ingredients.
Chili Crunch: It is the final drizzle that makes the whole dish feel exciting and a little spicy! Use as much or as little as you’d like.

How to Make Stuffed Sweet Potatoes

Making these stuffed sweet potatoes is not at all difficult. While the potatoes are baking, you’ll be sauteing it up over the stove, and then before you know it, everything comes together!

Prepare the Sweet Potatoes

Preheat your oven to 400°F. Wash and dry the purple sweet potatoes well, then generously prick them all over with a fork. This allows steam to escape as they bake and helps the insides cook evenly. Rub the potatoes with avocado oil and season with sea salt and cracked pepper. Place them on a baking sheet and roast for 50 to 60 minutes, or until they are soft in the middle. You’ll know they are ready when a fork slides into the center easily and the skins look slightly wrinkled.

Don’t Forget to Poke Holes in the Sweet Potatoes!

This step may seem small, but it matters. When sweet potatoes bake, steam builds inside. Poking holes with a fork allows that steam to escape and helps the potato cook evenly. It also reduces the chance of the potato bursting in the oven. A few generous pricks all around each potato is all you need.

Start the Chicken Filling

While the sweet potatoes roast, heat avocado oil in a large skillet over medium-high heat. Add the diced red onion and sauté for several minutes, stirring often, until it begins to soften and smell sweet. Add the minced garlic and cook for about one minute. You should smell the garlic almost immediately. Once it is fragrant, it is time to move on.

Cook the Ground Chicken

Add the ground chicken to the skillet and break it apart with a spatula. Cook until it is no longer pink, stirring as it browns. Season with paprika, oregano, cumin, chili flakes, salt, and cracked pepper. You want the chicken to absorb all those spices before adding the tomato ingredients.

Build the Sauce

Make a little space in the middle of the pan and add the tomato paste. Let it cook for one to two minutes, stirring it into the pan until it darkens slightly. This step builds a richer flavour. Add the crushed tomatoes and stir everything together. Let the mixture cook for several minutes so it thickens slightly and becomes saucy.

Add the Butter Beans

Stir in the drained and rinsed butter beans. Let them cook for another two to three minutes, just until warmed through. Taste and adjust the seasoning as needed. At this point, the filling should be savoury, hearty, and spoonable.

Open and Fill the Sweet Potatoes

Once the sweet potatoes are cool enough to handle, slice them down the middle. Be careful because the insides will still be very hot. Use a fork to gently press the potato down and create space for the filling. Scoop the chicken and butter bean mixture generously over the potatoes. This is very much a “with your heart” moment.

Add the Toppings

Finish each potato with a scoop of cottage cheese, sliced avocado, chili crunch, flaky salt, and cracked pepper. Serve warm and enjoy every creamy, savoury, spicy bite.

How to Meal Prep Stuffed Sweet Potatoes

These stuffed sweet potatoes are a meal prep dream! It’s really easy to prepare all of these ingredients and store each of them in its own container, so all you have to do is reheat and stuff whenever you’re ready to eat. You can roast the sweet potatoes ahead of time and store them in the fridge for several days. The ground chicken and butter bean mixture can also be made in advance and kept in an airtight container. Add the cottage cheese, avocado, chili crunch, and flaky salt just before serving so everything tastes fresh. If you want to freeze part of the recipe, freeze the chicken and butter bean mixture on its own. It reheats beautifully and can be spooned over fresh roasted sweet potatoes, regular potatoes, rice, or greens.

How To Customize Your Stuffed Purple Sweet Potatoes

One of the reasons why I love this recipe so much is that it’s super easy to customize and make all your own.

If you cannot find purple sweet potatoes, use regular sweet potatoes, Japanese sweet potatoes, or even classic potatoes.
Swap the chicken for ground turkey, beef, or lentils for a plant based alternative.
For toppings, swap cottage cheese for Greek yogurt, sour cream, or a dairy-free alternative. Add pickled onions, fresh herbs, shredded cheese, hot sauce, or a fried egg if you want to enjoy this baked potato for breakfast!

What to Serve With Stuffed Purple Sweet Potatoes

These stuffed baked sweet potatoes are hearty enough to serve as a complete meal, but you can also add them to your plate amongst other things like air fryer salmon, a quick and easy nicoise salad or meal prep this amazing air fryer chicken, and you’ve got everything sorted for days to come!

Why You’ll Love These Stuffed Baked Sweet Potatoes

There are so many reasons to love stuffed and baked sweet potatoes! They are total comfort food and super easy to prepare. It’s one of those meals that makes itself and really doesn’t need any special skills in the kitchen (beginner cook friendly!). The meal is nourishing, satisfying, and full of texture thanks to all the optional toppings. They’re packed with protein from the ground chicken, butter beans, and cottage cheese, making them a great option for meal time.

Stuffed Sweet Potatoes FAQ

Is sweet potato high in protein? Sweet potatoes themselves are not especially high in protein, but they are a nourishing source of complex carbohydrates, fibre, and vitamins. In this recipe, the protein comes from the ground chicken, butter beans, and cottage cheese.

Do you need to parboil sweet potatoes before roasting? No, you do not need to parboil sweet potatoes before roasting them whole. Just prick them with a fork, coat with oil, season, and roast until tender.

Can I use regular sweet potatoes instead of purple sweet potatoes? Absolutely any potato will work with this recipe! You can try my orange sweet potato recipe here, or you can use regular potatoes or even Caribbean yams.

Can I make these dairy-free? Yes. Skip the cottage cheese or replace it with a dairy-free yogurt, cashew cream, or avocado-based sauce.

Can I make these ahead of time? I love making this recipe ahead of time! Simply roast the potatoes and prepare the filling in advance, then assemble when ready to eat.

Are these like twice baked potatoes? They have a similar comfort-food feel, but they are easier. Instead of scooping out and rebaking the centers like twice baked potatoes, these are roasted, sliced open, and filled.

Did You Make This Recipe?

If you made these stuffed purple sweet potatoes, I would love to hear how you liked them! Leave a comment and review below

Other Sweet Potato Recipes You Might Like

Fan of sweet potatoes like me? Here are some other sweet potato recipes to try next!

High Protein Stuffed Sweet Potatoes

Sweet Potato Chicken Soup

Sweet Potato Mac and Cheese

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Stuffed Purple Sweet Potatoes

Course Main Course

Cuisine Canadian

Prep Time 15

Cook Time 1

Total Time 1 15

Servings servings

Calories 428kcal

Author Teri-Ann Carty

Equipment

baking sheet
large pan
chefs knife, cutting board, oven

Ingredients

Baked Purple Sweet Potato Ingredients

2 medium sized purple sweet potatoes washed and dried
1-2 tsp avocado oil
sea salt and cracked pepper

Ground Chicken Ingredients

2 tbsp avocado oil
½ red onion diced
2 cloves garlic minced
1 pound ground chicken
1 tsp paprika
1 tsp oregano
½ tsp cumin
½ tsp chili flakes
1 tbsp tomato paste
1 cup crushed tomatoes
398 ml canned butter beans drained and rinsed
½ tsp salt
cracked pepper to taste

Add-ons Ingredients

cottage cheese
sliced avocado
chili crunch
flaky salt
cracked pepper

US Customary - Metric

Instructions

Preheat oven to 400.
Generously prick the potatoes all over with a fork.
Coat potatoes with oil and season with salt and pepper.
Place potatoes on a baking sheet and bake for 50-60 minutes or until soft in the middle.
Once soft, set aside to cool slightly to make it safer/easier to handle.
In a large skillet heat oil over medium high heat. Add onion and saute for several minutes. Add garlic and cook for 1 minute.
Add ground chicken. Break the chicken up with a spatula and cook until it is no longer pink. Season with spices and a pinch of salt.
Make a hole in the middle for the tomato paste. Cook off the paste for 1-2 minutes before adding crushed tomatoes. Allow the mixture to cook for several minutes before adding butter beans. Cook for 2-3 more minutes, taste for seasoning and remove from heat. Cover if your pan has a lid.
Once potatoes have cooled enough to work with (be careful, the insides will still be piping hot!), slice down the middle of the potato. Use a fork to press the potato down.
Scoop (with your heart)chicken/butterbean mixture onto the potatoes.
Add a scoop of cottage cheese and sliced avocado on top. Spoon some chili oil on top and season with flaky salt.

Notes

Can't find purple sweet potatoes? Use regular or sweet potatoes instead.

*macros do not include optional add on ingredients

Nutrition

The post Stuffed Purple Sweet Potatoes appeared first on Teri-Ann Carty.

Chocolate Chip Protein Cookies

Teri-Ann Carty — Wed, 29 Apr 2026 08:00:50 +0000

Home » gluten free

Chocolate Chip Protein Cookies

Created by: Teri-Ann Carty

These high-protein cookies are soft, chocolatey, naturally sweetened with banana, and designed to be a small batch recipe that's ideal for when you want something sweet without overdoing it. This healthy protein cookies recipe is gluten free, refined sugar free, and made with simple ingredients like tahini and protein powder.

This post may contain affiliate links

Chocolate Chip Protein Cookies (Small Batch & Gluten Free!)

If you thought chocolate chip cookies could only be decadent, indulgent and never healthy, I’m sorry to tell you, but you were wrong! This is the recipe you need when you have a sweet tooth but want to hit your protein goals. I’m so excited for you to try this recipe because who doesn’t love a small batch recipe that’s also gluten free, refined sugar free, high protein but still delicious and crave worthy?!

I’ve been feeling the need to simplify lately.

Life has been challenging in my world, and nothing soothes me like baking. I find the whole thing so meditative, but because menopause is such a jerk, it’s not so delicately pushed me in the direction of baking healthier. Sugar is just not my friend anymore, and to be fair, it probably never was. Whenever I have sugar, I feel it almost immediately. I feel lethargic, bloated and agitated. Not fun. So in order to keep all systems going, I have simplified my baking. Bananas are super sweet, high in fibre and the perfect sugar substitute. These cookies are so delicious, and I pinky promise, you won’t feel like you’re eating protein powder.

Small Batch Chocolate Chip Protein Cookies!

These high protein cookies are soft, rich, and deeply satisfying, yet made with ingredients that support your body instead of working against it. They’re exactly what my body has been asking for, and likely many of yours. What I love the most is that I designed this recipe to be small batch, not because I live alone, and not because I don’t have self control, but because it helps me enjoy fresh cookies whenever the heck I want! Of course, if you are feeding a crowd, you can increase the amounts of this recipe with ease, and everything will be just as delicious, but small batch recipes are really a great way to curb the craving without having to go all the way (also, if you don’t have self control, it’s ideal!!).

Why You Should Make Cookie Dough with Protein Powder

Look, I know that a whole bunch of you are going to come for me because you detest protein powder, but my real question is WHY?! Protein powder is a gift from the gods (or Bontainca!) I’m not kidding, it’s perfect for so many scenarios. Protein powder has come such a long way from what it used to be; for example, Botanica is just not grainy. It’s one of those melt-in-your-mouth types of protein powder.

Also, adding protein powder to cookie dough does more than just boost protein; it changes the entire function of the recipe. It creates structure, adds richness, and often can make a cookie gluten free without any additional effort or mixing of flours. If you’ve ever wondered how to make cookies from protein powder that actually taste good, this recipe is your answer. The key is balance. When paired with ingredients like banana and tahini, the protein powder blends seamlessly into the dough, creating a soft, cohesive texture. I promise you it doesn’t feel or taste like you’re eating protein powder (even though I wouldn’t mind, Botanica is truly delicious). The protein powder that you use really does make a difference. Some of them out there are just plain and simple NOT made for baking.

Small Batch Chocolate Chip Protein Cookies Ingredients

These cookies only take a handful of ingredients to make, selected mindfully for a simple, delicious and easy high protein cookie to bake! Here is what you will need, along with a few substitution options and products that I love.

Banana: Easily one of my favourite ingredients when I want something sweet without any refined sugar. Bananas add moisture, sweetness, and fiber while helping bind all the dry ingredients together.
Tahini: Adds richness and healthy fats while assisting the banana to bind the dough together. A runny tahini works best here; it’s what creates that soft, almost fudgy texture in these small batch chocolate chip cookies. I’ve tried my fair share of tahinis, and this is the tahini that I love the most; it’s so delicious and so runny that it actually pours straight from the bottle.
Vanilla: An essential flavour booster; vanilla adds a sweet flavour while balancing out the taste of all the other ingredients.
Botanica Vanilla Protein Powder: This is the protein backbone of these protein cookies and, quite frankly, the backbone to many of my high protein recipes. Botanica’s blend is smooth, lightly sweet, and made with high-quality ingredients. It integrates beautifully into the dough, making these some of the best protein cookies without any of that chalky texture.
Hemp Seeds: Provide texture, healthy fats, and additional protein, making these protein chocolate chip cookies more nutrient-dense.
Dark Chocolate: Creates pockets of richness throughout the cookies. It melts slightly as the cookies bake, giving you that classic chocolate chip cookie experience.
Smoked Sea Salt: A sprinkle of smoked sea salt enhances the sweetness and adds depth. It’s a small detail that makes a big difference.

What is the Best Protein Powder for Protein Cookies?

The best protein powder for baking is one that blends smoothly and has a balanced flavour without taking over the whole recipe. For these cookies, I went with Botanica because it’s my go to for baking, always! Being able to use a plant based protein powder as the flour for these cookies is next level, and I wouldn’t trust any other brand. It integrates into the dough without becoming dry or grainy. Want to use a protein powder you already have? Make sure it’s not too sweet, and if flavoured, go with vanilla.

How to Make Gluten Free Chocolate Chip Protein Cookies

These cookies come together quickly and are ready in minutes! Grab your ingredients and let’s get baking.

Preheat & Mash the Banana

Start by preheating your oven to 350°F and lining a baking sheet with parchment paper. This ensures the cookies don’t stick and bake evenly. In a bowl, mash the banana until smooth. You’re looking for a soft, almost creamy consistency with minimal lumps.

Mix the Wet Ingredients

Add the tahini and stir until fully combined. You’ll notice the mixture becoming thick and glossy. Stir in the vanilla to enhance the flavour.

Add the Dry Ingredients

Mix in the protein powder and hemp seeds. As you stir, the mixture will thicken into a soft dough. This is where the structure of your gluten free cookies begins to form. Add most of the chopped chocolate and gently fold it into the dough. Save a little for topping.

Shape the Cookies

Using an ice cream scoop, portion the dough into five cookies. Use a spatula to gently shape and flatten them slightly since they won’t spread much on their own when baking.

Bake Until Set

Place the cookies in the oven and bake for about 15 minutes. You’ll know they’re ready when the edges look set, and the tops appear slightly firm. Remove from the oven and let them cool on the baking sheet for about 5 minutes. This helps them firm up while keeping the centers soft.

Pro Tips for Perfect Protein Cookies

For the best texture, always use a ripe banana. It should be soft and fragrant, as this provides the natural sweetness needed for the recipe.
Choose a runny tahini. Thick or stiff tahini can make the dough too dense and affect the final texture.
Do not overbake; these cookies can dry out quickly, so keep an eye on them and remove them as soon as the edges are set.

Chocolate Chip Protein Cookies FAQ

Can I make these cookies dairy-free? Yes, this recipe is already dairy free, so long as you choose dark chocolate without any dairy in it and use a plant based protein powder.

Does it matter what type of chocolate is used? Not at all. You can use chopped chocolate or chips. Semi sweet chocolate works well if you prefer a slightly sweeter cookie.

Did You Make This Recipe?

If you tried these high protein cookies, I would love to hear what you think. Leave a rating and review below!

Other High Protein Snacks to Try Next:

Craving more protein snacks? Try these recipes next:

High Protein Strawberry Cheesecake

High Protein Almond Banana Muffins

High Protein Cookie Dough Bark

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Chocolate Chip Protein Cookies (Small Batch & Gluten Free!)

Course Dessert, Snack

Cuisine Canadian

Prep Time 5

Cook Time 15

Cool Time 5

Total Time 25

Servings cookies

Calories 295kcal

Author Teri-Ann Carty

Equipment

Ingredients

1 ripe banana mashed
½ cup tahini the runnier the better
½ tsp vanilla extract
¼ cup Botanica Vanilla Protein Powder
¼ cup hemp seeds
¼ cup dark chocolate chopped
pinch smoked sea salt

US Customary - Metric

Instructions

Preheat the oven to 350 degrees and line a cookie sheet with parchment paper.
Mash banana in a bowl.
Stir in tahini until combined.
Mix in vanilla.
Add protein powder and hemp seeds until fully combined.
Fold in almost all of the chopped chocolate.
Use an ice cream scoop to measure out 5 cookies. Use a silicone spatula to spread and shape the cookies.
Top with remaining chocolate and smoked sea salt.
Bake for 15 minutes.
Let the cookies cool on the baking sheet for 5 minutes. Enjoy!!

Video

Notes

You can use any nut or seed butter you want, but I recommend a runny brand. Stiff nut or seed butters will change the cookie's texture.
You can use chocolate chips if you prefer.
A whey protein would work great too!

Nutrition

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Pecan Chocolate Stuffed Dates

Teri-Ann Carty — Wed, 15 Apr 2026 08:00:23 +0000

Home » gluten free

Pecan Chocolate Stuffed Dates

Created by: Teri-Ann Carty

These Stuffed Dates are soft and caramel-like filled with pecans, coated in rich dark chocolate, then finished with white chocolate, pistachios, and flaky salt. The recipe is easy to follow, easy to customize and extremely easy to enjoy! Serve them as an appetizer, enjoy as a midafternoon snack, or meal prep a bunch and keep them for whenever you need to curb a sugar craving.

This post may contain affiliate links

Prepare to Fall in Love With These Pecan Chocolate Stuffed Dates!

It has been a minute since I made a dessert where dates were truly the star, and now that I have, I am completely ruined for anything else.

These stuffed dates may have just topped the charts for me, and I think they might for you too! They are so unbelievably easy to make and would make an amazing gift. Honestly, if someone showed up to my house with a box of dates filled with pecans, chocolate and flaky salt, I might just be the happiest person ever. Dates have been having a moment on social media for a while now, and unlike most food trends (remember Dubai Chocolate?!), they’re not going anywhere. Truth be told, I didn’t like dates a long time ago, but the thing is, they’re blood sugar-friendly, and once you realize just how versatile they are, it’s hard not to fall in love with them!

Don’t Skip the Salt!

And if there is one thing I will insist on with this recipe, it is this: do not skip the salt. Salt is what transforms these from sweet to completely addictive. The combination of chocolate and dates with that final sprinkle of flaky salt is pure magic, and I will never stop advocating for salt. Unfortunately, salt has gotten such a bad rep, but it’s essential, and when it comes to cooking and baking, it’s a make or break ingredient, whether you want to admit it or not!

Ingredients For These Pecan Chocolate Stuffed Dates

You only need a handful of ingredients for this recipe, so grab them and let’s get stuffing!

Medjool Dates: The best choice for this stuffed dates recipe. They’re large, soft, and taste like caramel and love. Their texture makes them perfect for stuffing and coating in chocolate. You could use another type of date, but make sure they are on the softer side.
Pecans: Pecans add a buttery crunch and balance the sweetness of the dates. When paired with chocolate, they create that classic flavour combination that makes these dates with nuts inside so satisfying. Use any nut of your preference; cashews or walnuts are also softer and could work well.
Dark Chocolate: Dark chocolate brings richness and depth, balancing the sweetness of the dates. It creates a crisp outer shell that contrasts beautifully with the soft center. This is my favourite dark chocolate to bake with!
White Chocolate: A drizzle of white chocolate adds a touch of sweetness and visual contrast. It also enhances the overall indulgence of these chocolate medjool dates.
Pistachios: Chopped pistachios add texture, colour, and a slightly salty finish that complements the chocolate.
Flaky Sea Salt: Flaky salt is essential as it enhances the natural sweetness of the dates and ties all the flavours together. Using a high-quality salt, like this Canadian Sea Salt, elevates the entire recipe!

The Health Benefits of Dates!

You might be surprised to know that these sweet little gems are more than just delicious; they’re actually nutritious as well! Dates are naturally sweet, making them a great alternative to refined sugar in desserts like these stuffed dates, banana date cake or this snickers date bark! They also contain fibre, clean energy, minerals, and healthy fat. The fact that they taste indulgent makes them even better because they do NOT spike your blood sugar levels. It’s really a win-win situation whenever you enjoy dates.

How To Make Stuffed Dates

This no bake, quick and easy snack recipe is perfect for when you want to make something you can reach for in a rush, or when you’re craving something immediately but don’t want to spend time in the kitchen!

Prepare the Dates

Using a small knife, gently slice each date down the center just enough to remove the pit. If your dates feel slightly firm, soak them in hot water for about 10 minutes. You will notice them soften and become more pliable.

Fill with Pecans

Insert two pecans into each date and gently press it closed. The date should naturally wrap around the nuts, creating that perfect stuffed dates with nuts situation we are aiming for!

Melt the Chocolate

Place the dark chocolate in a microwave-safe bowl and heat in 30-second intervals, stirring in between. You can also use the double boil method if you don’t have a microwave. The idea is to get the chocolate silky enough for dipping.

Coat the Dates

Drop each date into the melted chocolate, turning it to coat completely. Lift it out with a fork and gently tap off any excess chocolate before placing it onto a parchment-lined baking sheet. Place the tray in the freezer for about 15 minutes, until the chocolate shell hardens.

Decorate and Finish

Last but not least, decorate your chocolate covered dates however you’d like! I melted white chocolate and drizzled it over the hardened dates. Before the drizzle hardens, sprinkle with chopped pistachios and flaky salt. Return the tray to the freezer for another 30 minutes, allowing everything to fully set. If you can wait 30 minutes for them to totally solidify, your treat will be well worth the wait!

Tips For Making the Perfectly Stuffed Dates

For the best results, always use soft, fresh medjool dates. If they feel firm, soaking them briefly will make them easier to work with and improve the final texture.
When melting chocolate, go slowly. Overheating can cause it to seize, so short intervals and gentle stirring are key.
Make sure to tap off excess chocolate when coating the dates. This helps create a clean, even shell instead of a thick, uneven coating.
Do not skip the flaky salt!! It balances the sweetness and enhances every flavour.

How to Store these Pecan Chocolate Stuffed Dates

Store them in the fridge, and they will be ready whenever you need a quick snack or decadent (but secretly healthy) dessert! You could also put them in the freezer for longer storage. When ready to enjoy, let them sit at room temperature until they’ve thawed out for the best texture.

Stuffed Dates FAQ

Can I use dried dates for this recipe? It is best to use soft medjool dates. Drier dates can be used if soaked first, but they may not have the same texture.

What is the best type of date to use? Medjool dates are ideal because they are large, soft, and naturally sweet.

Are these gluten free? Yes, these stuffed dates are naturally gluten free, oil free, refined sugar free and could easily be made dairy free based on the chocolate you choose.

Did You Try This Recipe?

Let me know in the comments!! I would love to know how you liked these and if you’re as hooked as I am. Try these other healthy snack recipes next:

Snickers Date Bark

Super Seed Cookies

Sunbutter Granola Bars

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Pecan Chocolate Stuffed Dates

Course Dessert, Snack

Cuisine Canadian

Prep Time 10

Freeze Time 30

Total Time 40

Servings dates

Calories 195kcal

Author Teri-Ann Carty

Equipment

cookie sheet
microwave (or double boiler), rubber spatula, freezer

Ingredients

12 medjool dates pit removed
24 pecans
1 cup dark chocolate melted
¼ cup white chocolate melted
2 tbsp pistachios roughly chopped
flaky sea salt

US Customary - Metric

Instructions

Use a sharp paring knife to slice the date in the middle just enough to pull out the seed.
Insert 2 pecans into the date and squeeze it closed.
Melt dark chocolate in the microwave in 30 second increments until melted (about 90 seconds).
Drop 1 date at a time into melted dark chocolate, tossing to coat. Tap any access chocolate off the date and place on a parchment lined baking sheet. Place in the freezer for 15 minutes to harden.
Melt white chocolate until smooth.
Use a spoon to drizzle white chocolate on top of hardened dark chocolate and sprinkle with chopped pistachios and flaky sea salt.
Place back in the freezer to harden for about 30 minutes.
Store dates in an airtight container in the fridge.

Notes

Any nuts will work! Choose your favourite.

Don't skip the flaky salt, it balances the sweetness!

Nutrition

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Crispy Grain Free Granola Cookies

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

Home » gluten free

Crispy Grain Free Granola Cookies

Created by: Teri-Ann Carty

These Granola Cookies are light, crispy, irresistibly crunchy and made with a nourishing blend of nuts, seeds, and coconut. Naturally sweetened and completely grain free, this healthy granola cookies recipe delivers the perfect balance of texture and flavour in an easy, flourless cookie you’ll want to make on repeat. Don't blame me if you can't stop snacking on them!!

This post may contain affiliate links

The Best Grain Free Granola Cookies!

Many of you already know my miso maple grain free granola recipe, and if you don’t, this is your sign to make a batch! To say I’m obsessed with the granola is an understatement. I wanted to make a handheld on the go, granola cookie that’s light and crispy… I didn’t know I would become equally obsessed with the cookie version as I am with the original granola recipe. Safe to say, I think I nailed it.

These cookies are everything I hoped for and more. They are thin, golden, and perfectly crunchy with just the right amount of sweetness. It’s hard to believe this recipe only has 1 tbsp of oil and 1/4 of maple syrup! The umami from the miso sends these into a whole other realm. Is the miso mandatory? You know what I always say, make the recipe YOURS, but I beg of you to try it with the miso. I put miso in so many desserts, and it never lets me down. Miso is just so much more versatile than you’d imagine, trust me when I tell you – these cookies are incredible as written.

One word of warning: these are addictive. I cannot stop at 1. I dare you to try!

What are Granola Cookies?

A granola cookie is exactly what it sounds like, a cross between homemade granola and a cookie, aka my favourite baking recipe ever! Instead of traditional flour-based dough, these cookies rely on a mixture of nuts, seeds, and coconut to create structure and texture. The result is a cookie that is naturally grain free, often gluten free, and packed with nourishing ingredients. Even though these cookies are not soft and chewy, they totally deserve to be in the category because they really are a cookie. Think, thin, crunchy, and deeply satisfying.

Ingredients for Crispy Grain Free Granola Cookies

The ingredients for these granola cookies are pantry staples, but above all, they are easy to substitute! Make these cookies all your own with a few simple swaps.

Flaked Coconut: Forms the base of these cookies, adding lightness and structure. As it bakes, you’ll notice it turning golden and crisp, giving these cookies their signature texture.
Pistachios & Pecans: Bringing the richness, crunch, healthy fats, and a touch of natural sweetness. Pecans and pistachios are easily my favourites, but use whatever you have on hand.
Pumpkin Seeds, Sunflower Seeds & Sesame Seeds: This blend of seeds creates layers of texture while adding nutrients and subtle flavour. Together, they form the backbone of this nut and seed granola cookie recipe.
Hemp Seeds & Flax: These small but powerful ingredients add fibre, plant protein and help bind the mixture together.
Cinnamon & Salt: Adds warmth, while salt enhances all the flavours and balances the sweetness.
Maple Syrup: No cookie is complete without a little sweetness. Maple is the perfect option (honey or agave will also work) to provide just enough sweetness while helping the ingredients stick together. It contributes to the caramelized edges that make these crunchy cookies so irresistible.
Miso: An essential, in my opinion. Miso adds a subtle depth of flavour that elevates these cookies beyond the typical. It enhances the sweetness and creates a more complex, balanced bite.
Olive Oil: A small amount of olive oil helps the cookies crisp up beautifully while adding richness.
Vanilla: Rounds out the flavours and brings a gentle sweetness to the overall profile.

How to Make These Healthy Granola Cookies

Prepare Your Baking Sheets

Preheat your oven to 350°F and line two baking sheets with parchment paper. Having everything ready will make shaping the cookies much easier.

Mix the Dry Ingredients

In a large bowl, combine the coconut, chopped nuts, seeds, flax, cinnamon, and salt. Stir until everything is evenly distributed. You should see a beautiful mix of textures and colours.

Combine the Wet Ingredients

In a separate bowl, whisk together the maple syrup, miso, olive oil, and vanilla. Take a moment here to ensure the miso is fully incorporated.

Bring Everything Together

Pour the wet mixture over the dry ingredients and stir thoroughly. Keep mixing until there are no dry pockets left, and everything is evenly coated.

Shape the Cookies

Place a 3-inch ring mould onto your prepared baking sheet. Using an ice cream scoop, portion the mixture into the mould. Press it down firmly with a mini spatula. Pro tip: You want the cookies compact so they hold together when baking. Gently lift the ring and repeat with the remaining mixture.

Bake Until Golden and Crisp

Place the cookies in the oven and bake for 15–17 minutes. Watch closely, you’re looking for the edges to turn golden and the surface to feel dry to the touch. You’ll start to smell the coconut toasting as they finish baking. Let the cookies rest on the baking sheet for 5–10 minutes. You’ll want to dig in immediately, but this step helps ensure the cookies don’t crumble. Patience is key here! Once cooked, transfer them carefully to a wire rack to cool completely.

How to Customize Your Grain Free Granola Cookies

One of the best things about this granola cookie recipe is how adaptable it is. You can swap the pistachios and pecans for almonds, walnuts, or cashews, depending on what you have on hand. Seeds can be adjusted as well, the amounts or the type. If you want a slightly sweeter cookie, you can add a handful of chocolate chips or dried fruit. This turns them into a more dessert-like cookie. And if miso isn’t your thing, you can leave it out, even though I highly recommend trying it at least once!

Why You’ll Love These Easy Flourless Granola Cookies

These cookies are everything you want in a snack. They are naturally grain free, gluten free, and dairy free, making them suitable for many different dietary preferences. They’re made with whole ingredients, packed with healthy fats, and have a texture that is light yet incredibly satisfying. The recipe is also really easy to follow, making the cookies simple to make yet delicious to enjoy! These cookies also keep well in dry storage, making them perfect for meal prep or keeping on hand for busy days.

Healthy Granola Cookies FAQ

Can I make these cookies dairy-free? Yes, these cookies are naturally dairy free, making them a great option for those avoiding dairy.

What type of flour should I use for crispy cookies? This recipe is completely flourless, which is what gives it its light, crispy texture. Traditional flour is not needed for these gluten free cookies recipes.

Are these cookies gluten free? Yes, they are naturally gluten free as well as grain free.

Can I make these ahead of time? Absolutely. These cookies store well and maintain their crisp texture, making them perfect for preparing in advance.

Did You Make These Cookies?

If you try these granola cookies, I would love to hear what you think. Leave a comment and rating below!

Make these recipes next:

Oatmeal Chocolate Chip Cookies

Super Seed Cookies

Carrot Date Breakfast Cookies

Peanut Butter Miso Cookies

Banana Date Breakfast Cookies

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

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Crispy Grain Free Granola Cookies

Course Dessert, Snack

Cuisine Canadian

Prep Time 10

Rest Time 30

Total Time 50

Servings cookies

Calories 189kcal

Author Teri-Ann Carty

Equipment

2 baking sheets
3"cookie mould
chefs knife, large bowl, oven, measuring cups and spoons, mini spatula

Ingredients

1½ cup flaked coconut
½ cup pistachios roughly chopped
½ cup pecans roughly chopped
½ cup pumpkin seeds
¼ cup sunflower seeds
¼ cup white sesame seeds
¼ cup hemp seeds
1 tbsp ground flax
1 tsp cinnamon
½ tsp salt
¼ cup maple syrup
1 tbsp miso
1 tbsp olive oil
1 tsp vanilla

US Customary - Metric

Instructions

Preheat oven to 350. Line 2 baking sheets with parchment paper.
Add dry ingredients to a bowl and mix to combine.
To a small bowl, combine wet ingredients until the miso has been fully incorporated.
Pour wet over dry and mix until combined, and no dry ingredients remain.
Place a 3" ring on prepared cookie sheet. Use an ice cream scoop to measure and drop dough into the mould.
Use a mini spatula to press down dough firmly. Gently pull up on the ring. Complete with remaining ingredients.
Bake for 15-17 minutes or until cookies are golden brown and dry to the touch.
Let the cookies rest on the cookie sheets for 5-10 minutes before gently transferring to a wire rack to cool.
Store in an airtight container and keep in the pantry.

Video

Notes

*If you don't have a ring mould or an ice cream scoop, don't worry! Use a spoon to measure out a mound of "dough". Dampen your hand to press it down.

Nutrition

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