high protein Archives - Teri-Ann Carty

Rice Paper Croque Monsieur

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

Home » high protein

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 » high protein

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.

High Protein Flourless Cookies

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

Home » high protein

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.

Black Forest Overnight Oats

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

Home » high protein

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.

Stuffed Purple Sweet Potatoes

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

Home » high protein

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 » high protein

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

The post Chocolate Chip Protein Cookies appeared first on Teri-Ann Carty.

Peanut Butter & Jelly Yogurt Bites

Teri-Ann Carty — Wed, 25 Mar 2026 08:00:32 +0000

Home » high protein

Peanut Butter & Jelly Yogurt Bites

Created by: Teri-Ann Carty

If you're looking for a no bake snack thats high protein, nostalgic and easy to make, these Peanut Butter & Jelly Yogurt Bites are about to become your new obsession. Made with creamy Greek yogurt, juicy raspberries, peanut butter, and Botanica protein powder, these frozen yogurt bites will remind you of your childhood all while satisfying that sweet tooth and giving you a little dose of protein magic!

This post may contain affiliate links

The Best Peanut Butter & Jelly Snack!

If you are looking for a quick, easy, and snack, these healthy peanut butter and jelly yogurt bites are exactly what you need. They combine everything we all love about the nostalgic combo of PB&J but add an extra layer of goodness when combined with creamy Greek yogurt! And look, I KNOW we’re still exceptionally far from summer, but in my opinion, no bake snacks are always in season and having a freezer stocked with delicious, healthy goodies is never a bad thing!

I love a baked treat more than the average bear, but nothing says convenience like reaching into the freezer for a healthy bite. To bump up the protein, I used my favorite protein powder from Botanica Health, because I’m obsessed with how easily it incorporates into the yogurt without a grainy texture. This proudly Canadian brand uses only organic ingredients, is easy to find locally and the subtle vanilla flavor works perfectly in any recipe its added to!

These frozen Greek yogurt bites are high in protein, naturally sweetened, and coated in rich dark chocolate for the perfect finishing touch. The raspberries add natural sweetness and fibre, while the peanut butter brings that creamy, nutty richness that makes these bites taste indulgent without being heavy. They’ll satisfy your cravings on every level with minimal effort, my favourite kind of treat!

What Are Yogurt Bites?

Yogurt bites are small portions of yogurt that are frozen into snack-sized pieces. Once frozen, they become creamy, slightly chewy treats that are refreshing and satisfying. They have become a popular snack recipe because they combine ingredients you already love into something bite sized and easy to grab and go. Making yogurt bites with wholesome, healthy ingredients is what makes this recipe stand apart from something you’d find in the grocery store. I love using an unsweetened greek yogurt because then I can control the sweetness of the snack.

Ingredients Needed to Make These PB & J Yogurt Bites

Let’s get into the ingredients for these homemade yogurt bites! Here is what you’ll need, along with a few suggested substitutions.

Greek Yogurt: The essential creamy and high protein base for these bites. Greek yogurt provides a thick texture that freezes beautifully. Using unsweetened yogurt helps minimize the unnecessary sugar in this recipe. You can also use dairy free yogurt if you’d prefer.
Raspberries: Bring the classic peanut butter jelly flavor to life. When mashed into the yogurt, they release their juices and create natural sweetness while adding fibre and vibrant color. You will notice the mixture turning slightly pink as the berries break down.
Peanut Butter: Adds richness, healthy fats, and that nostalgic flavor that makes this snack familiar and comforting. It also helps create a smooth texture and balances the tanginess of the yogurt.
Botanica Vanilla Protein Powder: The protein powder blends smoothly into the yogurt mixture and increases the overall protein content of these frozen yogurt fruit bites, helping make them more filling and satisfying. You can omit the protein powder if you’d like, but why?!
Maple Syrup: Adds gentle sweetness and warmth without overpowering the fruit flavors. It also keeps the yogurt mixture from tasting overly tart once frozen.
Vanilla: A splash of vanilla enhances all the other ingredients and rounds out the flavour.
Dark Chocolate: Coating the bites adds a crisp outer shell that contrasts beautifully with the creamy frozen center. I love that the chocolate adds a layer of indulgence as well, white chocolate would also be a fun option.
Olive Oil: A small amount of olive oil to the melted chocolate helps create a smoother coating that spreads easily over the frozen bites.
Flaky Salt: A final sprinkle of flaky salt balances the sweetness and highlights the peanut butter and chocolate flavors.

Why Use Greek Yogurt in Frozen Treats?

There are a lot of yogurts on the market and in my opinion, greek yogurt is my favourite for so many reasons. Unlike regular yogurt, greek yogurt has a thicker consistency because much of the whey has been strained out. This thicker texture allows the yogurt mixture to freeze into structured bites instead of becoming icy or crumbly. When paired with fruit and nut butter, greek yogurt bites become a balanced snack with protein, fibre, and healthy fats. That combination makes these yogurt bites snacks ideal for afternoon cravings, post-workout treats, or quick desserts.

How to Make Peanut Butter & Jelly Greek Yogurt Bites

Prepare Your Freezing Tray

Line a cookie sheet with parchment paper and make sure there is enough space in your freezer for it to sit flat. Having the tray ready before mixing the ingredients makes the process much smoother.

Mash the Berries into the Yogurt

In a large bowl, combine the greek yogurt and raspberries. Use a fork to gently mash the berries into the yogurt. As you mix, you will see the raspberries break down and streak the yogurt with vibrant pink ribbons.

Stir in the Flavor and Protein

Add the peanut butter, Botanica vanilla protein powder, vanilla, and maple syrup. Stir slowly until the mixture is smooth and fully combined. The texture should look creamy and slightly thick, with small raspberry pieces throughout.

Scoop and Freeze

Using an ice cream scoop, portion the mixture onto the prepared parchment-lined tray. Each scoop will become one of your frozen yogurt bites. Place the tray in the freezer and allow the bites to freeze completely, about two hours. The recipe makes about 12 pieces depending on the size you make, you could make them as large or as small as you’d like.

Prepare the Chocolate Coating

Place the dark chocolate in a microwave-safe bowl and heat in 30-second intervals until fully melted. Stir between each round so the chocolate melts evenly. Once smooth, stir in the olive oil. If you don’t have a microwave, you can use the double boil method to melt your dark chocolate.

Coat the Frozen Yogurt Bites

Remove the frozen bites from the freezer. Using a fork, dip each bite into the melted chocolate until fully coated. Lift the fork and gently tap it against the bowl to remove excess chocolate before placing the bite back on the tray.

Finish with Flaky Salt

Sprinkle each bite with flaky salt while the chocolate is still soft. Return the tray to the freezer until the chocolate shell is completely firm. Allow the bites to sit at room temperature for a few minutes before eating so the centers become perfectly creamy.

How to Customize Yogurt Bites

You can add so many different ingredients into the mix (ahem, granola!!!), but I kept it simple and nutritious for these. Fibrous raspberries, high protein Greek yogurt and peanut butter keep these snacks packed with all the good stuff. Experiment with different nut butters as well, I have a few you could choose from if you’re into making homemade nut butter.

How to Store Frozen Yogurt Bites

Once the bites have fully hardened, transfer them to an airtight container or freezer-safe bag and store them in the freezer. These frozen greek yogurt bites keep well for up to two weeks when sealed properly, which helps prevent ice crystals and keeps the texture creamy. When you’re ready to enjoy them, simply let the bites sit at room temperature for a few minutes so the centers soften slightly and become perfectly smooth and creamy.

Why You’ll Love These Frozen Yogurt Bites

There are so many reasons to love these homemade yogurt bites! The nostalgia, the protein, the fiber and the natural sweetness are just a few of them. They’ve been a staple in my freezer for so many years because they are just so easy to make and ALWAYS satisfying. If you are craving a quick, snack or want something that curbs your hunger between meals or post workout, this is the snack for you. Oh and, theres no baking involved, who doesn’t love that?

Tips for Making Frozen Yogurt Bites

Use thick Greek yogurt for the creamiest texture: Greek yogurt works best for this frozen yogurt bites recipe because it’s thicker and higher in protein.
Warm the peanut butter if it’s very thick: If your peanut butter is stiff straight from the jar, warming it for a few seconds helps it blend smoothly into the yogurt mixture. This ensures the peanut butter is distributed evenly throughout the yogurt bites. Don’t use it hot, just a little bit warm!
Use an ice cream scoop for even portions: A cookie scoop or ice cream scoop makes portioning quick and consistent. Even-sized scoops help the frozen yogurt bites freeze evenly and make the final yogurt snack look neat and uniform.

Frozen Yogurt Bites FAQ

Can I use a different nut butter? Yes. Almond butter, cashew butter, or sunflower seed butter all work well and still pair beautifully with the fruit.

Can I use frozen fruit instead of fresh? Yes, but allow the fruit to thaw slightly before mixing so it blends smoothly into the yogurt.

How long do yogurt bites last in the freezer? These little bites sized snacks stay fresh in the freezer for about two weeks when stored in an airtight container.

Do I need protein powder? The protein powder helps increase the protein content and gives the bites extra structure, but you can omit it if needed.

Can kids eat frozen yogurt bites? Absolutely. These Greek yogurt snacks are a great alternative to processed desserts and make a fun, nourishing treat for the whole family.

Did you make this recipe?

Don’t forget to leave a rating and review below! Try these recipes next:

https://terianncarty.com/peanut-butter-jelly-ice-cream-bar/

High Protein Vegan Strawberry Ice Cream Bars

Granola Cottage Cheese Ice Cream

Vegan Cookies and Cream Magnums

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Peanut Butter & Jelly Yogurt Bites

Course Dessert, Snack

Cuisine Canadian

Prep Time 10

Freeze Time 2

Total Time 2 10

Servings bites

Calories 185kcal

Author Teri-Ann Carty

Equipment

ice cream scoop
freezer, cookie sheet, parchment paper

Ingredients

1½ cups Greek yogurt
1½ cup fresh raspberries*
¼ cup peanut butter*
¼ cup Botanica health protein powder
½ tsp vanilla
2 tbsp maple syrup
1¼ cup dark chocolate*
1 tsp olive oil*
flaky salt

US Customary - Metric

Instructions

Place parchment paper onto a cookie sheet. Make sure there’s enough space in your freezer for the cookie sheet to lie flat.
To a large bowl, add raspberries and yogurt. Use a fork to mash raspberries into yogurt.
Add peanut butter, protein powder, vanilla and maple syrup. Stir until well combined.
Use an ice cream scoop to measure out bites. Place in the freezer until hard. Approximately 2 hours.
Melt chocolate in the microwave in 30 second increments until fully melted.
Stir in olive oil.
Coat yogurt bites on all sides. Use a fork to retrieve from the chocolate. Tapping to remove any excess chocolate.
Sprinkle with flaky salt.
Place back into the freezer to harden.
Allow them to thaw for a few minutes before eating.

Video

Notes

Blueberries and strawberries would also be a great option.
Any nut or seed butter will work!
Use milk or white chocolate if you prefer.
Coconut oil also works works very well.

Nutrition

The post Peanut Butter & Jelly Yogurt Bites appeared first on Teri-Ann Carty.

Banana Chia Pudding

Teri-Ann Carty — Fri, 20 Mar 2026 08:00:04 +0000

Home » high protein

Banana Chia Pudding

Created by: Teri-Ann Carty

This Banana Chia Pudding recipe is a high protein breakfast made with ripe banana, Greek yogurt, chia seeds, and milk. It creates a rich, satisfying chia seed pudding that works as breakfast, snack, or even dessert.

This post may contain affiliate links

The Best Banana Chia Pudding Recipe

This easy, high protein breakfast is made with under 10 ingredients and one container, no baking, cooking or blending necessary! It couldn’t be easier, and you’re going to love it!

I bet most of you who are currently reading this have a ripe banana (or 3) sitting on your counter. Take a look, see them there? Grab one and make this pudding! I love using ripe bananas as a sweetener in many of my recipes. Bananas are a good source of fibre, and once they are ripe, they make the best sweetener! Chia pudding is one of my fave things to make because let’s face it, making breakfast every day can be a drag. Having a nutritious option at the ready will help you get your breakfast in your belly, making you feel like you are already winning at the beginning of your day.

On paper, chia pudding is one of the simplest recipes, but sometimes getting the texture right can be challenging for people. Some people blend it like my friend here. I personally don’t love my chia blended. I love that the little seeds add texture. I am ALL about texture..more on that later.

The Most Important Chia Seed Tip!

My number 1 tip for a creamy chia pudding is in the whisking! I whisk my chia pudding for several minutes TWICE before I place it in the fridge to set.

Whisking your chia pudding will help to activate the seeds for a creamier pudding. It will also cut down your fridge time by half. If you don’t activate your seeds well, the result will be runny. Not a good pudding experience.

My second tip is to add Greek yogurt to the mix. Sure, you can add milk alone, but adding a thick Greek yogurt adds bulk and protein to your pudding. We all KNOW the protein police will be happy to hear that!

Ingredients for Chia Seed Pudding

Just a handful of ingredients and 10 minutes prep for the perfect healthy breakfast! Here’s what you’ll need:

Banana: Ripe bananas are one of my favourite natural sweeteners, and the riper the better! A ripe banana naturally sweetens the pudding while adding fibre and body. They bring fibre, natural sweetness, and creamy texture to recipes without needing refined sugar.
Greek yogurt: Adds richness and a big boost of protein! When combined with the other ingredients, Greek yogurt totally transforms. It thickens the pudding and balances the sweetness of the banana, all while keeping you satiated!
Vanilla: Just a small splash enhances all the flavours. Vanilla brings warmth and depth to the pudding and complements the bananas.
Salt: Only a pinch of salt is necessary to make a difference! It sharpens the flavours of each ingredient while balancing sweetness.
Chia seeds: What kind of chia pudding recipe would this be without chia seeds! When mixed with liquid, chia seeds absorb moisture and form a gel-like texture that thickens the pudding naturally. They’re also packed with fibre, omega-3 fats, and plant-based nutrients.
Milk of choice: Milk loosens the mixture and allows the chia seeds to hydrate properly. Use whatever you prefer: dairy milk, almond milk, oat milk, or homemade cashew milk.

How To Make Banana Chia Pudding

This recipe couldn’t be simpler, but a few small techniques make the difference between a runny chia pudding and the perfect creamy consistency!

Mash the Banana

Place your ripe banana into a glass container with a lid, like these ones. Using a fork, mash it thoroughly until mostly smooth. A few small lumps are perfectly fine; they’ll add texture and character.

Add Yogurt and Flavor

In the same container, it’s now time to stir in the Greek yogurt, vanilla and a bit of salt. Mix until everything is combined.

Stir in the Chia Seeds

Add the chia seeds and stir well so they are evenly distributed. This step is important because if you don’t mix it, you’ll have clumps, and you don’t want those. You want the chia seeds evenly distributed in the mixture

Add Milk and Whisk

Pour in the milk and whisk for about 2–3 minutes. You’ll notice the mixture starting to thicken slightly as the chia seeds start to absorb the liquid. Let the mixture sit for about 2 minutes, and then whisk again for another 2–3 minutes. This second whisking step is key because you’re helping activate the chia seeds so they hydrate evenly and create a truly irresistible texture.

Chill the Pudding

Cover the container with a lid and place it in the fridge for at least 2 hours. Overnight is better if you ask me. There’s a huge satisfaction in waking up in the morning, knowing you have a delicious breakfast waiting for you in the fridge!

Banana Chia Pudding Toppings Ideas

If you haven’t noticed, I have a few chia pudding recipes on my site, and there’s a reason for that. They are versatile. You can pretty much add anything to them, and they will taste good. Think…

Fresh fruits: Blueberries, chopped strawberries, raspberries or whatever juicy berry you desire!
Seeds: Hemp seeds or sunflower seeds would be a great addition to this breakfast, offering additional protein, healthy fats and fiber.
Granola: If you know me, you know it’s all things granola for me! Chia pudding, in my opinion, isn’t complete without a little crunch from my favourite thing to bake! Granola gives a necessary contrast in texture and is just always great to have around. Check these granola recipes out to get inspired!

How to Store Chia Seed Pudding

One of the things I love about chia pudding is that it keeps well in the fridge for up to five days! It’s the perfect breakfast meal prep because you can enjoy it all week long. If you make your puddings in containers like this one, you’ve already got the sealed lid included. Otherwise, ensure you have it in a container that can be closed airtight.

How to Serve Chia Pudding

Dress it up however you’d like! Straight from the container, no toppings or add fruit, granola, nuts or seeds to take it up a notch. You could also enjoy this as an afternoon snack, post workout meal or as dessert, depending on what you add to it! If the pudding thickens too much overnight, simply stir in a splash of milk to loosen it.

Chia Pudding FAQ

Why didn’t my chia pudding thicken? This is the most common chia pudding issue. Usually, the problem comes down to insufficient whisking or not enough time to hydrate the seeds. Chia seeds need time and movement to absorb liquid properly.

My biggest tip: whisk twice before refrigerating. This activates the seeds and prevents clumping. If your pudding is still thin, simply stir in another tablespoon of chia seeds and allow it to sit for another hour.

What are the best chia pudding jars? Glass jars with airtight lids work best. These ones are my favourite for when I am making a large batch. They’re durable, easy to clean, and perfect for storing chia pudding for several days. They also make it easy to portion your pudding into grab-and-go breakfasts.

Try These Chia Pudding Recipes Next

If you love this banana chia pudding recipe, there are plenty of other delicious variations to explore. Don’t forget to leave a rating and review if you make this recipe or have a question!

High Protein Chocolate Chia Pudding

Matcha Chia Pudding

Strawberry Milk Chia Pudding

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Banana Chia Pudding

Course Breakfast, Snack

Cuisine Canadian

Prep Time 10

Chill Time 2

Total Time 2 10

Servings servings

Calories 199kcal

Author Teri-Ann Carty

Equipment

whisk, measuring cups and spoons
glass container with lid

Ingredients

1 banana the riper the better
½ cup Greek yogurt
½ tsp vanilla
pinch salt
½ cup chia seeds
2 cups milk of choice

Optional Toppings

blueberries
hemp seeds
granola

US Customary - Metric

Instructions

Place a banana in your glass container and mash well with a fork.
Stir in yogurt, vanilla and a pinch of salt.
Add chia seeds and mix to combine.
Pour in milk. Whisk for 2-3 minutes. Pause for 2 minutes and repeat whisking for 2-3 more minutes.
Cover with a lid and place in the fridge until the pudding is fully set.
Garnish with your preferred toppings and enjoy!

Notes

This recipe lasts for 3-5 days. I eat it for breakfast and dessert!

Nutrition

The post Banana Chia Pudding appeared first on Teri-Ann Carty.

Banana Date Bliss Balls

Teri-Ann Carty — Wed, 04 Mar 2026 09:00:46 +0000

Home » high protein

Banana Date Bliss Balls

Created by: Teri-Ann Carty

Stop staring at those ripe bananas and make these Banana Date Bliss Balls instead! They are the ultimate refined sugar free and plant protein fuel, packed with Medjool dates, pecans, and tahini. Whether you need a post-meal pick-me-up, a healthy lunchbox addition, or an energizing snack post workout, these raw energy balls are rich in fiber, and ready in under 30 minutes.

This post may contain affiliate links

Banana Date Bliss Balls (Refined Sugar Free & Rich in Fiber)

There are recipes that are planned… and then there are recipes that just happen.

I had just gotten home from brunch on a Sunday afternoon and was staring at two very ripe bananas sitting on my counter. I had three options running through my mind. Banana bread to soothe myself after the gold medal men’s hockey match. Muffins instead of bread. Or… something else entirely… soon as option three came to me, the first two ideas were out the window. I peeled myself off the couch, walked into the kitchen, and let my brain take the wheel. I can’t quite describe the magic that happened next, but in under 30 minutes, I had created quite possibly the easiest, tastiest, refined sugar free treat I’ve ever made!

I was sad about the game, but I absolutely won with these bliss balls. I was literally eating the dough straight from the food processor before rolling it… It’s that good. At first bite, you’d have no idea how good for you these little balls actually are. And for those protein powder haters, it’s your lucky recipe because there is no protein powder in these energy balls. Sooooo many of you ask for alternatives to protein powder because of that weird aftertaste some brands have, and today, I am delivering. These are pure, whole-food fuel in all their glory. You’re welcome!

What are Bliss Balls?

Think of bliss balls as exactly as they sound, a little ball of bliss! They’re basically a bite-sized, “no-bake” snack designed to give you a quick hit of energy without the dreaded blood sugar crash. Often called energy balls or power balls, these little gems are essentially a bunch of raw ingredients processed together into a little energy ball that relies on the natural stickiness of fruit and the healthy fats of seeds or nuts to create a truffle-like texture.

Unlike many packaged snacks, homemade bliss balls are free from refined sugar and unnecessary fillers. They rely on ingredients like medjool dates, nuts, seeds, and nut butters to create natural sweetness, structure, and staying power. They’re simple. They’re portable. They’re endlessly adaptable… and when done well? They truly taste like bliss!

What You’ll Need to Make These Easy Banana Date Bliss Balls

In this date bliss balls recipe, every item is there to provide either structure, flavour, or a massive nutritional hit. I’ve included a few substitions incase you’re missing an ingredient or two.

Raw Pecans: Pecans create the base texture. When processed, they become slightly buttery and help the mixture bind together naturally. Use any nut you’d like, almonds, cashews, and walnuts all work perfectly here.
Unsweetened Coconut: Adds structure and subtle sweetness while increasing fiber content. It also prevents the balls from becoming overly dense.
Ripe Banana: Our secret weapon for moisture. They make the balls naturally sweetened, and also, it’s just the perfect flavour combo when paired with the dates.
Medjool Dates: These are the “glue” of the recipe. They are nature’s candy and provide chewiness, sweetness, and help everything stick together.
Hemp Seeds: I’m obsessed with adding these for a plant-based protein boost and Omega-3s. You could also use chia seeds instead, but you may want to adjust the amount.
Cacao Nibs: For that crunch! It gives you the chocolate vibe without the added sugar.
Tahini: Acts as a binder while adding richness. It gives these date bliss balls their creamy backbone.
Cinnamon, Salt & Vanilla: These bring the warmth and make these bliss balls taste sweeter without any need for sugar. Don’t skip the salt!! It really enhances the flavours of all the ingredients.

How To Make Banana Date Bliss Balls

These balls are so easy to make! The hardest part will be not eating all the dough before you roll!!

Add everything to the food processor

Throw in everything. Yes, everything, into your food processor and pulse. Once you’ve broken everything up, start to process. You’re looking for the mixture to transform from individual bits into a cohesive dough. Look for the dough to start pulling away from the sides and forming a ball around the blade. That’s when you know the oils from the nuts and the moisture from the dates have fully bonded. Don’t forget to scrape down the sides of your processors to ensure everything is blended together.

Shape the bliss balls

Use a cookie scoop or spoon to measure them out. This keeps them uniform and makes the process way less messy. Roll the dough between your palms. It should feel slightly tacky but shouldn’t stick to your hands like glue. If it’s too wet, add a tablespoon more of coconut.

The hard part… Let them chill!

Now, I know this part isn’t easy (hello, I ate nearly a quarter of the dough before they ever became balls!) Place them on a parchment-lined sheet and put them in the freezer. This is the “set” phase. It prevents them from sticking together once you move them to a container. Once you’ve given them some time to harden, you can transfer them to an airtight container and continue to store them in the freezer or fridge.

Bliss Balls Variations

I love an easy bliss balls recipe that you can tweak based on what’s in your pantry. Here are a few ways to switch up the ingredients without losing their integrity!

The Nut Swap: If pecans aren’t your thing, walnuts or almonds work beautifully here.
Nut Butter: If you aren’t a fan of tahini (though I highly recommend giving it a chance!), feel free to swap it for any nut butter. Here are a few recipes to check out.
Superseed Style: Want more crunch? Roll the finished balls in extra hemp seeds or chia seeds for a “jewelled” look.
The Chocolate Version: If you’re feeling extra decadent, dip half the ball in melted dark chocolate.

How to Store Bliss Balls

Storing them in the freezer means they are a little “less” accessible, and you will MAYBE not devour them asap. I’m not sure what it is. I have a little more willpower when something is in the freezer, but I want to enjoy it at room temperature! It’s one of those little tricks to keep your self control. Also, I’m only one person in my household, which means that they will keep much better if I keep them in the freezer. You can store them for up to three months. When the craving hits, just pull one out and give it about 5 minutes to de-thaw. If you have a house full of people, you can keep them in a container in the fridge. They are perfectly safe and delicious at room temperature, too, making them a great, easy date bliss balls option for road trips or office snacks.

Why You’ll Fall in Love With These Bliss Balls!

Let me put this simply: if you like snacks that are tasty, you’re going to love these! There is nothing better (in my opinion) than a snack that is good for you, easy to make and tastes incredible. These bliss balls are not only gluten free, dairy free, plant based and high in fiber – they are also refined sugar free, high in protein and packed with nutritional value.

Bliss Ball FAQs

What if my mixture is too dry? This usually means your dates are dry. Add a teaspoon of warm water or process longer. The friction helps soften everything.

What if my dates are dry and hard? Soak them in warm water for 10 minutes before blending. Drain thoroughly before adding to the processor.

Can I use a blender instead? A high-powered blender can work, but you’ll need to scrape down the sides more frequently. A food processor is best if you have one.

Why aren’t my balls holding together? Keep processing. It takes time for the oils in the nuts and tahini to release.

Are energy balls healthy? Yes, when made with whole-food ingredients like dates, nuts, and seeds. They’re rich in fiber and help stabilize blood sugar.

Can you freeze date balls? Yes! In fact, I prefer them from the freezer. It gives them a slightly chewier, fudge-like consistency that is just *chefs kiss* perfection!

What type of dates work best? Medjool dates are ideal because they’re soft and naturally sweet.

Did you make this recipe?

I would love to know how yours turned out and how long they lasted before getting eaten up! Leave a comment and review below. Try these other delicious energy ball recipes next:

Peanut Butter Balls

Gingerbread Cookie Balls

Cacao Energy Balls

Superfood Energy Balls

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

Banana Date Bliss Balls

Course Dessert, Snack

Cuisine Canadian

Prep Time 15

Total Time 15

Servings balls

Calories 181kcal

Author Teri-Ann Carty

Equipment

Ingredients

1 cup raw pecans
½ cup unsweetened coconut
1 ripe banana
5 dates pit removed
¼ cup hemp seeds
¼ cup cacao nibs
1 tsp cinnamon
½ tsp salt
½ cup tahini*
1 tsp vanilla

US Customary - Metric

Instructions

Add everything to a food processor and process until everything is well combined and the dough sticks together.
Use a cookie scoop to measure out balls.
Roll the dough in your hands to form a ball.
Place on a parchment lined cookie sheet.
Place them in the freezer to harden before transferring them to a container with a lid. This will prevent them from sticking to one another.*
You can store them in the freezer. Allow 5 minutes to de-thaw before enjoying.

Notes

You can swap the tahini for your favourite nut butter.
Store at room temperature if going to eat quickly, otherwise in the fridge or freezer for longer keep time.

Nutrition

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High Protein Strawberry Cheesecake

Teri-Ann Carty — Wed, 25 Feb 2026 09:00:41 +0000

Home » high protein

High Protein Strawberry Cheesecake

Created by: Teri-Ann Carty

This Creamy High Protein Strawberry Cheesecake uses a Greek yogurt and cottage cheese base for a silky, baked finish that will have your mouth watering with every bite. The strawberry chia swirl adds that classic cheesecake touch for a recipe you will not be able to get enough of! A healthier twist on a classic dessert.

This post may contain affiliate links

High Protein Strawberry Cheesecake (The One That Actually Tastes Like Dessert)

I’ve spent years in the kitchen perfecting the art of the cheesecake. Back in my vegan days, I was the queen of the soaked-cashew-and-coconut-cream base (and if that’s your vibe, I have so many of those on the blog; click here to check them out!). But as my journey has shifted toward “eating all the things,” my focus has moved to something new: protein, fiber and sweet treats that don’t send the blood sugar spiking! This high protein cheesecake checks all those boxes, AND it’s really delicious on top of it all!

I’ll be honest with you, it took a few tries to get this cake right. I’ve tried those viral “high protein” recipes online and, frankly? They tasted awful. Most of them are crustless, which is fine (if you don’t actually want to enjoy the cake), BUT if you want to eat cottage cheese and yogurt blended together with maple syrup and eggs, go for it. I call that breakfast, and what I am trying to enjoy here is dessert!

I wanted a real, baked, indulgent cheesecake that just happens to be smarter. I think I cracked the code.

The Secret is in the Crust (and the protein powder)

I love cheesecake with a cookie crust, and what makes that perfect is that you don’t need to add any additional sugar to the crust because it’s already in the cookies. Most people put their protein powder in the batter, but I put it in the crust. Stick with me, because this makes a lot more sense. Many of you seem to hate protein powder, and I fear it’s because you are not using the right one.

A GOOD protein powder doesn’t interfere with the recipe; it enhances it. Botanica is that for me, I’ve been baking with it for years, and there’s a reason for that – it works, and it tastes damn good. Adding the protein to the crust won’t compromise any of that silky texture of the filling. By mixing Botanica Vanilla Protein into the oat cookie crumbs, you get a boost of protein and a hit of vanilla flavour right in the base. I want to encourage you to try using your protein powders differently. Putting the protein in the crust just hits different.

Keeping Sugar to a Minimum

Sugar is sugar is sugar, no matter what form you eat it in. I use maple syrup for tons of recipes, but it doesn’t always serve a benefit to the final result or texture of something. For this recipe, I went really low on granulated sugar with only 1/4 cup in the filling. Once you try this, you will realize you don’t need to add that much sugar to your sweets. Just enough, and your body will thank you. Over time, your taste buds will change, and you can sing my praises in the comments. HAHA.

Ingredients for the Perfect Protein Cheesecake

The ingredients for this protein cheesecake are straight forward and easy to find. You likely already have most of them! Here is what you’ll need to make a cheesecake that’s secretly healthy and obviously delicious.

Why This Healthy Cheesecake Actually Works

When people ask, is cheesecake healthy?, they’re usually thinking of the heavy, sugar-laden slices that leave you feeling sluggish. This version isn’t like that!

Greek Yogurt and Cottage Cheese: The dynamic duo that makes this cheesecake filling high protein. Once blended, the cottage cheese loses its texture completely, leaving you with a light, silky and creamy protein forward base.
Lower Sugar, Higher Flavor: I only use 1/4 cup of granulated sugar. I’m a firm believer that once you stop over-sweetening everything, your tastebuds change. You’ll actually taste the tang of the yogurt and the brightness of the strawberries.
Eggs: The eggs provide that classic jiggly structure and stability to the filling.
Strawberry Chia Jam: For those beautiful, bright swirls. You can check out my recipe for chia jam here; it’s easy to follow! Alternatively, you can use whatever strawberry jam you’d like.

The Cookie Crust

Oat Cookie Crumbs: Use your favourite brand (or gluten-free if needed).
Botanica Vanilla Protein Powder: Adds flavour and protein without the grit. My favourite protein in the world! Grab yours here.
Melted Butter: The essential binder for a crisp, buttery base.

Why Cottage Cheese?

Let me put this simply: protein. Cottage cheese is high in protein, and even though on its own it might not have the flavour you’d think of when you think of cheesecake, it actually provides the perfect amount of tang to round out the sweetness from the strawberry chia jam. I’ve gotten the question a few times, which is, “Can I use ricotta cheese instead of cottage cheese?” To answer that, I say yes, but first hear me out…

Let’s talk about moisture and curds. Ricotta is “dryer” and has a grainier, more distinct curd structure. Even after a heavy session in the food processor, ricotta tends to keep a slightly sandy mouthfeel when baked. Cottage cheese, on the other hand, has a higher moisture content and curds that are held together by whey proteins. When you hit it with high-speed blades, those curds emulsify into a liquid that is remarkably similar to a heavy cream base.

Then there is the protein profile. Cottage cheese is packed with casein, a slow-digesting protein that provides incredible structural integrity when heated. This means we can cut back on the heavy fats (like extra cream or butter) because the casein “weights” the batter, giving you that dense, New York-style bite without the calorie bomb. Combined with the acidity of the Greek yogurt, it creates a chemical reaction that helps the eggs set into a stable, silky custard rather than a rubbery mess. It’s not just “healthy”, it’s actually better chemistry for a small-batch bake.

How to Make This High Protein Cheesecake

Making this cheesecake takes a bit of time, but the process itself is very easy and totally worth it!

Create the Base

Preheat your oven to 350°F. Line your 6-inch springform pan; this is the perfect size for a small-batch cake. Mix your crumbs, protein powder, and butter, then press them firmly into the bottom. Bake for 15 minutes. Pro tip: Let the crust cool completely before adding the filling to prevent a soggy bottom.

Make the Cheesecake Filling

Drop the oven temp to 300°F. This is where the magic happens. Throw everything (except the jam) into a food processor. Blend it longer than you think. You want the cottage cheese completely pulverized until the batter is like liquid silk.

Add the Strawberry Swirl!

Pour the creamy batter over your completely cooled crust. Drop dollops of your strawberry jam on top and use a knife to create those nostalgic swirls.

The Bake… and the Wait

Bake for 55–60 minutes. Here’s the gold rule: The center should still have a little jiggle. If it’s stiff, you’ve overbaked it. Let it cool in the oven with the door cracked open. Once at room temp, chill it for at least 4–6 hours. If you can handle it, overnight is even better.

Troubleshooting Your Cheesecake

Cheesecake is notorious for being “fussy,” but I promise it’s actually quite forgiving if you know what to look for. If things go sideways, here is how to pivot.

Why did my cheesecake crack?

There are usually two culprits here: over-beating or thermal shock.

The Air Problem: If you blend your eggs for too long, you incorporate tiny air bubbles. In the oven, those bubbles expand, the cake rises, and then it pops as it cools, it collapses and cracks. The Fix: Add some pretty cake decor to the top to hide the crack. To be honest, it doesn’t compromise the taste of the cake, just the appearance! Here’s what you can do differently next time: Blend your cheeses and sugar until smooth, but once you add the eggs, pulse only until just combined.
The Temperature Problem: If you pull a hot cake out of a 300°F oven and put it directly onto a cold granite countertop, the sudden contraction will cause a crack. The Fix: Turn the oven off, crack the door, and let it sit in there for 10 minutes before moving it to the counter.

My batter looks too runny – is it ruined?

Because we are using Greek yogurt and blended cottage cheese, this batter will look thinner than a traditional Philadelphia cream cheese recipe. Don’t panic. It should look like thick pancake batter, not a dough. If it feels like water, you may have used a “low-fat” yogurt that has too much liquid whey. You can whisk in an extra teaspoon of cornstarch or protein powder to help bind it, but generally, the eggs will do the heavy lifting once the heat hits.

The “Jiggle” Test

How do you know it’s actually done? If you shake the pan and the whole thing ripples like a bowl of milk, it needs 5–10 more minutes. If only a small circle in the very center (about the size of a quarter) wobbles slightly while the edges are firm, take it out. It will continue to firm up as it cools.

Cheesecake Frequently Asked Questions

Can I make this dairy-free? This specific recipe relies on the protein structure of dairy. If you want to make a dairy free cheesecake, click here!

Do my ingredients have to be at room temperature? YES!!! They actually do; this makes a huge difference when mixing, as it ensures everything has the opportunity to become smooth.

Is this gluten-free? Only if you use gluten free cookies! The choice is yours.

Can I use a different fruit? Absolutely. While a strawberry cheesecake recipe is a classic, you can swirl in blueberry jam, raspberry jam, or even lemon curd.

More cheesecakes to try next!

Gluten Free Lemon Cheesecake Bars

Pumpkin Cheesecake with Spiced Whipped Cream

Kiwi Lime Cheesecake

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

High Protein Strawberry Cheesecake

Course Dessert, Snack

Cuisine Canadian

Prep Time 15

Cook Time 1 15

Total Time 6

Servings servings

Calories 614kcal

Author Teri-Ann Carty

Equipment

Ingredients

Cookie Crust Ingredients

1¼ cup oat cookie crumbs
¼ cup Botanica Vanilla Protein Powder
4 tbsp butter melted
pinch salt

Cheesecake Filling Ingredients

180 grams cream cheese room temperature
1 cup cottage cheese room temperature
1 cup Greek yogurt room temperature
2 eggs room temperature
1 tsp vanilla
¼ cup sugar
pinch salt
¼ cup strawberry chia jam

US Customary - Metric

Instructions

Preheat oven to 350.
Line a springform with parchment paper.
To a bowl, add cookie crumbs, melted butter and salt. Mix well and press firmly into the prepared pan. Bake for 15 minutes. Set aside to cool.
Reduce oven temperature to 300.
Add all the ingredients except the jam into the food processor. Blend until smooth and creamy. Pour over the baked crust.
Add dollops of jam on top. Use a knife to swirl jam into the batter.
Place the cheesecake onto a cookie sheet and place it in the oven. Bake for 55-60 minutes. The centre will still be a little jiggly.
Allow the cake to rest at room temperature until cool enough to place in the fridge. Let the cheesecake chill 4-6 hours or overnight for best results.
Serve with fresh berries.

Notes

I used 2% cottage cheese, but low-fat or full-fat would also work.
For a rich cheesecake, stick with Greek yogurt. It's also higher in protein.

Nutrition

The post High Protein Strawberry Cheesecake appeared first on Teri-Ann Carty.

High Protein Chocolate Chia Pudding

Teri-Ann Carty — Wed, 04 Feb 2026 09:00:23 +0000

Home » high protein

High Protein Chocolate Chia Pudding

Created by: Teri-Ann Carty

Take breakfast to new heights with this High Protein Chocolate Chia Pudding. It's rich, creamy, naturally sweetened, packed with protein and fibre. Easy to meal prep and ideal for breakfast, snacking, or dessert!

This post may contain affiliate links

High Protein Chocolate Chia Pudding Recipe

High fibre protein breakfasts are trending right now, and since it’s been a hot minute since I’ve created you a new chia pudding recipe, I thought now is the time. I love chia pudding. I have several here on the website, and for good reason. Chia pudding is easy, healthy, super customizable and very nutritious. It’s the perfect make ahead breakfast or snack, and the topping ideas are endless. They are so easy to keep plant-based, but if you want to pump up the protein, you can add yogurt or cottage cheese (I may have something in progress for this!).

Perfect High Protein Breakfast!

This high protein chocolate chia seed pudding leans into real ingredients that actually keep you full. It’s naturally sweetened with ripe banana, deeply flavoured with cacao, and finished with protein-rich yogurt and peanut butter for staying power. I don’t know a single soul who doesn’t love the chocolate peanut butter combination. Add banana to that mix, and you get this chunkey monkey vibe that I am absolutely here for! Dessert becomes breakfast, and that will always be a reason to celebrate whole ingredients.

There is a reason chia pudding has earned a permanent place in my fridge. If you’re someone who struggles to eat breakfast, you aren’t alone. I usually fast until 10-11 daily, but once I am ready to eat, I want high protein and delicious food, fast. This breakfast will make you excited to eat in the morning. Add my granola on top for the crunch that is always missing from chia pudding. If you don’t like the texture of chia pudding on its own, granola will make the difference. You’re welcome.

Are Chia Seeds Healthy?

Never underestimate things that come in small packages (ahem, I’m a shorty!!) Chia seeds are small, but my goodness, are they mighty! They’re packed with fibre, plant-based protein, omega-3 fatty acids, and key minerals that support digestion, energy, and overall health. When soaked, chia seeds absorb liquid and expand, creating that signature pudding-like texture while helping keep you full for hours. Aside from being so easy to prepare, this is what makes chia seed pudding so popular!

High Protein Chocolate Chia Seed Protein Pudding Ingredients

This chocolate chia pudding is built around simple, accessible ingredients that work together to create a thick, creamy texture and deep chocolate flavour. Make whatever swaps work for you; chia pudding is foolproof!

Very ripe banana: A ripe banana gives your chia pudding the sweetness that it needs without anything refined. It also helps create a thick, creamy texture that is to die for! The riper the banana, the better the flavour and consistency.
Cacao powder: Cacao powder gives this chia pudding its deep chocolate flavour while adding antioxidants and richness. It creates a dessert-like experience without overpowering sweetness.
Yogurt: Yogurt adds creaminess and a boost of protein, making this chia seed pudding more satisfying and balanced. Go with whatever yogurt you prefer, dairy free will work just fine too.
Peanut butter: Brings healthy fats and richness, giving the pudding body and staying power. It pairs beautifully with chocolate and helps keep you full longer. You could also use a homemade nut butter, I have plenty of nut butter recipes to choose from!
Vanilla: Enhances the chocolate notes and adds warmth to the pudding. It helps balance the cacao and rounds out the overall flavour.
Chia seeds: Chia seeds are the backbone of this recipe, absorbing liquid and transforming into a thick, pudding-like texture. They add fibre, plant-based protein, and structure to the dish. Use whatever colour chia seeds you’d like.
Milk of choice: Milk brings everything together and determines the final consistency of the pudding. You could choose from one of my homemade nut milks or use whatever you typically have on hand.
Cacao nibs: Cacao nibs add a subtle crunch and an extra layer of chocolate flavour. They’re optional but highly recommended for texture and contrast.
Pinch of salt: A small pinch of salt enhances the chocolate flavour and balances the sweetness. It helps all the ingredients shine without making the pudding taste salty.

How to Make High Protein Chocolate Chia Seed Pudding

Making chia pudding is so quick and easy; the hardest part is waiting for the chia to expand! Ratios matter for the best consistency, so follow these instructions, and you’ll have the tastiest chia pudding ever!

Mix the Chocolate Base

Start by mashing the ripe banana in a container large enough to hold the entire recipe. Add the cacao powder, yogurt, peanut butter, vanilla, and salt, then mix until smooth and fully combined. This step ensures the chocolate flavour is evenly distributed before adding the chia seeds.

Add Chia Seeds and Liquid

Stir in the chia seeds and milk, mixing thoroughly for one to two minutes. Let the mixture rest for five minutes, then stir again. This second mix is key; the more evenly the chia seeds are dispersed, the better and faster the pudding thickens.

Chill and Set

Cover the container and place it in the fridge for at least two hours, or overnight for best results. Once set, portion the pudding into jars with lids and store chilled until ready to eat.

Optional Toppings for Chocolate Chia Pudding

One of the best things about this chocolate chia protein pudding is how customizable it is. You can keep it simple or dress it up depending on your mood. Fresh berries add brightness and contrast, while yogurt creates extra creaminess. Granola (my favourite topping) brings crunch, homemade nut butteradds richness, and chia jam gives a pop of fruit-forward sweetness. This pudding is a perfect base for layering and topping however you like.

Chia Pudding Tips

For the thickest, creamiest chia pudding, always stir twice! Once when you first mix everything, and again after a short rest. This prevents clumping and ensures even gelling.
Use a very ripe banana for the best sweetness and texture, and don’t be afraid to adjust the milk slightly if you prefer a thinner or thicker consistency.
Pay attention to your ratios! Too much liquid and you won’t get the full pudding effect; too little liquid and your chia won’t have a chance to fully expand.

How Long Will the Chia Pudding Last?

Longer than you think! Stored in a fridge in an airtight container, this high protein chia seed pudding will last up to five days. In fact, the flavour often improves after the first day as everything melds together. This is exactly what makes chia pudding an excellent option for meal prep, busy mornings, or that midday snack to crush hunger cravings.

Why You’ll Love This Easy Chocolate Protein Chia Seed Pudding

This recipe checks all the boxes. It’s rich and chocolatey without being overly sweet, high in protein without tasting chalky, and nourishing without feeling restrictive. It works as a healthy breakfast, a snack, or even a dessert. It’s quick to make, endlessly customizable, and relies on ingredients you likely already have on hand. Once you try it, it becomes one of those recipes you keep coming back to.

Chia Pudding FAQ

Why didn’t my chia pudding thicken? This usually happens if the mixture wasn’t stirred enough. Make sure to stir thoroughly, let it rest, then stir again before chilling.

How long does chia pudding last? Chia pudding keeps well in the fridge for up to five days when stored in airtight containers.

What are the best chia pudding jars? Small mason jars or jars with lids and built-in spoons like these ones work best for portioning and storing chia pudding.

Did You Make This Recipe?

If you tried this chia pudding recipe, I’d love to hear how you enjoyed it. Leave a comment and rate the recipe below!

Try These Chia Pudding Recipes Next!

Matcha Chia Pudding

Blood Orange Chia Pudding

Classic Chia Pudding

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Join my mailing list!

High Protein Chocolate Chia Pudding

Course Breakfast

Cuisine Canadian

Prep Time 15

Cook Time 2

Total Time 2 15

Servings servings

Calories 471kcal

Author Teri-Ann Carty

Equipment

Jars with lids and spoons
whisk, rubber spatula

Ingredients

1 very ripe banana mashed
¼ cup cacao powder
½ cup yogurt
¼ cup peanut butter*
1 tsp vanilla
½ cup chia seeds
2 cups milk I used homemade cashew milk
2 tbsp cacao nibs
pinch salt

US Customary - Metric

Instructions

Add banana to a container large enough for the entire recipe with a lid. Mash the banana well.
Add cacao powder, yogurt, peanut butter and vanilla and mix well.
Add chia seeds and milk and mix for 1-2 minutes. Let the pudding rest for 5 minutes and then mix again. The more you mix, the faster it gels. Once the chia seeds are thoroughly mixed in, cover the container and place it in the fridge for 2 hours or overnight.
Once ready to eat, you can put them in separate jars with lids (see link for the ones I use) and top them with your favourite topping. I chose my strawberry chia jam, yogurt and my granola.

Notes

Use any nut or seed butter

Nutrition

The post High Protein Chocolate Chia Pudding appeared first on Teri-Ann Carty.

Easy Healthy Breakfasts to Make on Repeat

Teri-Ann Carty — Sat, 31 Jan 2026 17:30:53 +0000

Home » high protein

Easy Healthy Breakfasts to Make on Repeat

Created by: Teri-Ann Carty

Browse this list of Easy Healthy Breakfasts to Make on Repeat and fall in love with breakfast all over again. From fluffy pancakes, nourishing oats, breakfast muffins, chia pudding, and homemade granola, there is something for everyone! Many vegan and gluten free recipes are included in this list, so enjoy recipes that are simple, comforting and designed to support energy, balance, and real life mornings.

This post may contain affiliate links

Easy Healthy Breakfasts to Make on Repeat

If there’s one thing I’ve learned over the years, it’s that breakfast doesn’t need to be complicated to be nourishing. In fact, the breakfasts we come back to again and again tend to be simple, comforting, and easy to fit into real life. The kind of meals that don’t require decision fatigue before 8 a.m. This roundup of healthy breakfast recipes is exactly that: a collection of recipes you can rely on. The ones you bookmark, batch-prep, freeze, and genuinely look forward to eating. Whether you love fluffy pancakes, cozy breakfast muffins, nourishing oats, or crunchy granola, there’s something here to start your day feeling steady, fuelled, and cared for.

Good-For-You Breakfast Ideas To Help Start The Day

Haven’t you ever noticed that a good breakfast can set the tone for the rest of the day? Whether it’s having something healthy to grab and go that gives you that essential hit of energy without a mid day crash, or making something decadent on a weekend morning, this list has a little something something for everyone! These healthy breakfast ideas are designed to nourish without overwhelm. Think protein-rich muffins, baked oats, chia puddings, and simple pancakes that actually keep you full. Meals that stabilize energy, support focus, and help you avoid that mid-morning crash. When breakfast feels easy and satisfying, it becomes something you look forward to rather than rush through.

Best Fluffy Pancakes & Waffles!

Weekends are made for pancakes and waffles. There, I said it, and I mean it! There is just something that is so deeply comforting about a fluffy stack in the morning. Soft, warm, and satisfying, pancakes feel like a treat, but when made thoughtfully, they can absolutely be part of your regular routine.

The recipes here focus on simple ingredients for an easy to make experience and easy digestion! Add fruit, yogurt, nut butter, or a drizzle of maple syrup, and you’ve got a breakfast that feels indulgent while still being balanced.

High Protein Pumpkin Walnut Pancakes

Looking for a cozy breakfast? These High Protein Pumpkin Pancakes are fluffy, warmly spiced, and naturally sweetened. The high protein comes from a special ingredient that I am sure you won’t expect; spoiler alert, it’s not protein powder. Perfect for weekend brunch but also simple enough to meal prep to eat on a busy morning!

Click here for the full recipe!

Blender Protein Pancakes

Blender Protein Pancakes are here, and they might just be your new favourite breakfast. High in protein, easy to make, and endlessly customizable, they’re everything you want in a weekday pancake. The best part? There’s hardly any mess to clean up, as everything comes together in the blender!

Click here for the full recipe!

Apple Cinnamon Fritter Pancakes

These fluffy Apple Cinnamon Fritter Pancakes are ready in less than 20 minutes and will have you singing and dancing for days. They’re gluten-free, easily made vegan, and they freeze like a dream. I topped these off with a delicious homemade cinnamon butter that is hard to keep your hands off!

Click here for the full recipe!

Gingerbread Buckwheat Pancakes

Who said healthy and decadent couldn’t land in the form of a pancake? Introducing my deliciously vegan and gluten free Gingerbread Buckwheat Pancakes! They are both healthy and decadent at the same time, so go nuts!

Click here for the full recipe!

Chai Apple Spiced Pancakes

UM, if you’re not eating your pancakes with chai spice and apples, what are you even doing?! These delicious gluten free pancakes are fluffy, nostalgic, comforting and easy to make!

Click here for the full recipe!

Banana Cassava Oat Pancakes

These vegan Banana Cassava Oat Pancakes scream Sunday morning. Enjoy these with fresh coffee and good company! With wholesome ingredients and a short cook time, you’ll be craving these pancakes long after they are finished!

Click here for the full recipe!

Pumpkin Waffles

Who says that pumpkin cannot be enjoyed year around? These vegan Pumpkin Waffles are sure to cheer you up even in summer! You could also make these into pancakes if you don’t have a waffle maker.

Click here for the full recipe!

Butternut Squash Waffles

Waffles are something special, and when you make them with ingredients like butternut squash, you know it’s bound to be delicious. I love taking unlikely ingredients and making them into something you will want to make over and over again!

Click here for the full recipe!

Breakfast Muffins, Bread & Snack Cakes

These are the grab-and-go breakfast heroes! Perfect for busy mornings, school lunches, a mid-morning coffee break, or an afternoon delight. These breakfast muffins, loaves and baked items are nourishing, freezer-friendly, and deeply satisfying.

High Protein Almond Banana Muffins

These High Protein Banana Almond Muffins are soft, moist, and naturally sweetened with ripe bananas and maple syrup. Packed with cottage cheese, homemade almond butter, and chocolate protein powder, they’re the perfect high-protein breakfast muffin for busy mornings. Easy to make, freezer-friendly, and full of cozy banana-bread flavour!

Click here for the full recipe!

Cottage Cheese Banana Blueberry Muffins

Light, fluffy and bursting with blueberry flavour. These Blueberry Banana Muffins have quite literally blown up on the internet and for good reason! They are easy to make, so delicious and clearly a crowd favourite. Make these naturally sweetened muffins and watch them fly off the counter. Don’t be surprised if your batch disappears in less than 24 hours; you’ve been warned!

Click here for the full recipe!

Double Chocolate Protein Muffins

Get ready to bake something special that’s both nourishing and delicious! My Double Chocolate Protein Muffins are here to brighten your brunch or snack time. Made with health in mind, they feature no refined sugar, are dairy free, gluten free, rich in protein, and boast the antioxidant benefits of organic cacao powder. These muffins are a delightful treat, perfect for keeping your blood sugar in check.

Click here for the full recipe!

Banana Walnut Chocolate Chip Muffins

If you like chocolate for breakfast, I honestly can’t blame you. These delicious little bundles are the perfect balance of banana and chocolate! They are totally plant based, ready in under an hour and will hit the spot every time.

Click here for the full recipe!

Chocolate Zucchini Muffins

If you have a sweet tooth first thing in the morning, you are going to fall in love with these Chocolate Zucchini Muffins. They are made with wholesome ingredients, totally vegan, yet they taste like a decadent cupcake from a celebration. Call me crazy, but every morning can feel like your birthday if you make a batch of these!

Click here for the full recipe!

Heritage Flake Muffins

These muffins were created with whole, nutritious food in mind. This is my healthy take on a bran muffin. When I had the ripest bananas known to man on my counter and walnuts in my freezer, I knew what had to be done, and the muffins were born! Grinding the cereal into a “flour” created this nutty depth that was just perfect.

Click here for the full recipe!

Lemon Turmeric Ginger Pear Muffins

The name alone will have your mouth watering… Lemon Turmeric Ginger Pear Muffins… they are gluten free, vegan and very delicious. The perfect muffin for a fresh sunny morning.

Click here for the full recipe!

Brown Butter Banana Bread

This is the ultimate banana bread recipe! If you’re in the mood for some brown butter, this recipe is for you. Try this Brown Butter Banana Bread featuring super ripe bananas, perfectly browned butter and a handful of pantry staples. Baking this banana bread will leave you with the most moist, flavorful banana bread you’ve ever tried. This one has a protein-packed twist you won’t see coming!

Click here for the full recipe!

Banana Date Snack Cake

This delicious Banana Coffee Cake is refined sugar free but still kisses that sweet tooth. The recipe is easy to follow, quick to make and will have you obsessed with the banana date combo (like me!) Try this recipe and fall in love instantly.

Click here for the full recipe!

Double Chocolate Banana Bread

This Double Chocolate Banana Bread is incredibly moist and packed with rich chocolate flavours to satisfy that sweet tooth! Made with ripe bananas, high-quality cocoa, and plenty of chocolate chips, this bread is almost too easy to make and guaranteed to be a hit every time.

Click here for the full recipe!

Zucchini Bread

No zucchini required! This recipe is so popular amongst this community, and I suppose for good reason! The zucchini bread is delicious, packed with simple ingredients, mostly from your pantry, and it just works every time. It’s one of those foolproof recipes that you go back to time and time again when you want to make something reliable, tasty and easy.

Click here for the full recipe!

Banana Walnut Bread

This Banana Walnut Bread is both vegan and gluten-free, making it totally approachable for most diets. I’ve eaten it at breakfast, as an afternoon snack, and I may have even eaten some as dessert a time or two. It lasts a few days on the counter (if you don’t eat it all), and if you slice it up, it freezes really nicely. It’s the perfect gift and it’s one of those recipes that you can rely on.

Click here for the full recipe!

Banana Cranberry Chocolate Bread

If you’re looking for a recipe that feels like the holidays but can be enjoyed year round, this is the bread for you! My Banana Cranberry Chocolate Bread is exactly as it sounds and tastes even better. It comes together easily, and it’s a seasonal favourite; however, I have actually made this in the summer just because I was feeling a little Christmas nostalgia, and yup, it hit the spot!

Click here for the full recipe!

Banana Snack Coffee Cake

Snack cake lovers, this one’s for you! This Banana Date Snack Cake is everything we love about healthy baking—moist, lightly sweet, and made with real ingredients. It’s great for breakfast, snacking, or dessert and comes together in one bowl with zero fuss.

Click here for the full recipe!

Gluten Free Strawberry Scones

These Gluten Free Strawberry Scones are a quick, nutritious meal that’s perfect for breakfast, a snack, or dessert. Follow the recipe as I’ve made it, or customize it with your favourite ingredients. Made with gluten-free ingredients and lighter dairy varieties, this recipe makes for an amazing post-workout option!

Click here for the full recipe!

The Best Baked Oats Recipes

Baked oats are one of the most reliable, grounding breakfasts you can build a routine around. These recipes are warm, comforting, and easy to prep ahead. They provide steady energy that will last all the way until lunchtime. Most of these recipes are high protein, gluten free, naturally sweetened and meal prep friendly!

High Protein Apple Pie Baked Oatmeal

Apple pie for breakfast? Hell ya! This High Protein Apple Pie Baked Oatmeal is cozy, satisfying, and the perfect excuse to eat pie first thing in the morning. Made with banana, oats, apple, and warm spices, it’s naturally sweetened and loaded with fibre and protein to keep you full all morning long. Drizzle on that creamy yogurt glaze and dig in.

Click here for the full recipe!

Blueberry Banana Baked Oats

If you love baked oatmeal but don’t want to commit to an entire batch, this single-serve baked oats recipe is exactly what you need! Made with banana, blueberries, and almond flour, this healthy baked oats recipe is naturally sweetened, packed with protein, and comes together in just one bowl. Whether you’re looking for a quick breakfast, snack, or dessert, this banana blueberry baked oats recipe is easy, customizable, and perfect for meal prep.

Click here for the full recipe!

Strawberry Rhubarb Slow Cooker Oats

For my slow cooker lovers, this is a great way to put your slow cooker to use for a morning recipe! Set it in the evening and wake up to this glorious Strawberry Rhubarb Oats! It’s easily adaptable to seasonal ingredients and a great way to set it and forge it!

Click here for the full recipe!

Chocolate Baked Oats

Satisfy your sweet cravings with a protein-packed twist on breakfast, Chocolate Baked Oats. Decadent and nutritious, this gluten-free and vegan delight features homemade chocolates and swirls of almond butter and jam.

Click here for the full recipe!

Buckwheat Breakfast Porridge

If you’re tired of oatmeal but still want something cozy and nourishing, this easy buckwheat porridge is the recipe you need. Not only is it quick to make, gluten free, dairy free, but it’s also packed with fibre and protein, making it a nutritious option to start your day. With endless topping possibilities, it might just become your new go-to breakfast!

Click here for the full recipe!

Blueberry Croissant Baked Protein Oats

Prepare to be addicted to the ease and deliciousness that is these Blueberry Croissant Baked Protein Oats! Perfect to make ahead of time for busy mornings, a snack on the go or just when you’re craving something that tastes decadent but is actually beneficial to your health. This baked oats recipe is packed with protein, gluten-free oats, and the subtle flavour of almond croissants.

Click here for the full recipe!

Carrot Cake Baked Oats

Embrace the joy of eating cake for breakfast with this Gluten-Free Carrot Cake Baked Oats recipe. It’s a comforting, healthy, and utterly delicious way to start your day, capturing the essence of carrot cake in a form that’s good for both body and soul.

Click here for the full recipe!

Banana Baked Oats

How many ways can you enjoy banana? I’ve certainly lost count, but this banana baked oats recipe is one of my favourites! Bananas are just always around, and no matter how quickly you try to eat them, there are always a few that aren’t really packed lunch acceptable but are totally packed with sweetness and cannot be thrown out! Mash them up with some oats, and you’ve got yourself the breakfast of champs!

Click here for the full recipe!

Chia Pudding & Overnight Oats You’ll Actually Crave

These are the breakfasts you make once and enjoy all week. Creamy, nourishing, and endlessly customizable, chia puddings and overnight oats are perfect for low-effort, high-reward mornings. If you’re not an overnight, set it and forget it kind of person, you’re missing out. Rolled oats and chia seeds are affordable, versatile, and endlessly customizable. This collection includes a handful of no bake breakfast recipes you’ll want to bookmark!

Matcha Chia Pudding

This Matcha Chia Pudding is loaded with fibre, protein, and healthy fats, but the best part? It’s a breeze to meal prep! Naturally gluten-free and easily vegan, this recipe is perfect for slow mornings or busy weeks. All you need is five minutes of prep and a few simple ingredients. It’s clean, green, and oh-so-good.

Click here for the full recipe!

Lemon Cheesecake Overnight Oats

Make yourself a high protein breakfast that is effortless, ready when you are and packs a minimum of 20 grams of protein per serving. Gluten free, refined sugar free and ready when you are, this Lemon Cheesecake Overnight Oats recipe is ideal for any morning.

Click here for the full recipe!

Pumpkin Chia Pudding Parfait

This Pumpkin Chia Pudding Parfait with Pumpkin Cream is so delicious that it should be a crime! It’s nutritious, packed with flavour and gives all the pumpkin vibes you could ever want! This recipe combines the creamy texture of chia seeds with the rich taste of pumpkin and warming spices. Topped with a luscious pumpkin Greek yogurt cream and your favourite granola, this recipe is the perfect balance of healthy and indulgent.

Click here for the full recipe!

Apple Pie Overnight Oats

First there was the baked apple pie, and now we’ve gone ahead and gotten even easier because these overnight oats require even less time in the kitchen!! Never have a bad breakfast again, overnight oats are the way to a healthy, nourishing and satiating start to any day. These Apple Pie Overnight Oats taste like dessert but are actually so good for you!

Click here for the full recipe!

Strawberry Milk Chia Pudding

I’m not saying you’ve gotta make my Strawberry Cashew Milk, but if you do, this Strawberry Chia Pudding recipe needs to be next on your list! This chia pudding is packed with health benefits, bursting with flavor and perfect for meal prep. Enjoy the creamy, fruity goodness of this chia seed pudding and make it a regular part of your healthy eating.

Click here for the full recipe!

Butterfly Pea Chia Pudding Parfait

Indulge in a superfood treat with this Butterfly Pea Chia Pudding Parfait. A perfect blend of protein-packed chia seeds, vibrant butterfly pea powder, and sweet wild blueberries, layered with your choice of yogurt and crunchy granola.

Click here for the full recipe!

High Protein Tiramisu Overnight Oats

If you’re craving a healthy breakfast that feels like dessert, you’re going to love these High Protein Tiramisu Overnight Oats. Creamy, satisfying, and sugar-free, they’re made with oats, chia seeds, cocoa, and coffee. Topped with a dreamy yogurt “mascarpone” layer. Meal prep a few jars and start your mornings with something that feels indulgent but fuels you all day long.

Click here for the full recipe!

Green Chia Pudding

Packed with a handful of nutritional benefits, this breakfast is a meal prepper’s dream come true. Loaded with protein, flavour and pizzaz, this chia pudding is the best way to start any day. Top it with whatever you want or keep it simple, you can’t go wrong!

Click here for the full recipe!

Granola, Bars & Breakfast Cookies

If breakfast can fit in one hand and your other hand can do something else, wouldn’t that be the best breakfast for a busy morning? Think travel days, on the go mornings or chilling out for a slow morning that requires minimal effort. Granola, granola bars and breakfast cookies are some of the easiest ways to prep breakfast for a whole week, or more, depending on how many people you’re feeding!

Tried and True Granola

By far, my most popular granola recipe and quite literally the gateway into what Teri-Ann Carty recipes are all about. This Tried and True Granola recipe is a testament to the beauty of quick and easy baking. If you love granola, click here and check out the insane amount of granola recipes I have to offer you! Any flavour combo you can imagine lives there with pride and joy! Granola is easily one of my most favourite breakfast options for so many reasons. It’s customizable, healthy, easy to make and crunchy!!! My granola recipes are designed to delight your taste buds and support your health.

Click here for the full recipe!

Banana Date Breakfast Cookies

These Banana Date Breakfast Cookies are soft, gluten-free, and naturally sweetened with ripe bananas and dates. Packed with fibre, healthy fats, and plant-based protein, they’re a perfect make-ahead breakfast or snack. No refined sugar, just wholesome fuel for your day!

Click here for the full recipe!

Nut-Free Tahini Granola Bars

These quick, easy, chewy Nut-Free Tahini Granola Bars are a healthy addition to any day. If you’re looking to boost your energy midday, grab one of these. Made with seeds, oats, tahini, and honey, they’re gluten-free, naturally sweetened, and hold together perfectly. Topped with tahini and dark chocolate, they offer a delicious sweet-salty balance and can be stored in the freezer for easy meal prep!

Click here for the full recipe!

Carrot Date Breakfast Cookies

This recipe is all about a cozy, nourishing breakfast you can hold in one hand! These Carrot Date Breakfast Cookies are packed with whole grains, seeds, and natural sweetness. Perfect for meal prep and made without refined sugar. Bake a batch and fuel your mornings with real food that tastes like dessert.

Click here for the full recipe!

Almond Butter Protein Bars

Breakfast and snack time just got a lot easier with these Almond Butter Protein Bars. Filled with wholesome ingredients like almond butter, seeds, and protein powder, these bars are loaded with fibre, protein, and healthy fats. They’re also vegan, gluten-free, and their chewy texture, sweet and salty flavour make them completely irresistible!

Click here for the full recipe!

Tahini Granola Cookies

Transform your granola routine with my new Tahini Granola Cookies! Full of seeds, nuts, and heart-healthy oats, they’re a delightful twist on your classic granola, ideal for on-the-go breakfasts or nourishing snacks.

Click here for the full recipe!

Blueberry Zucchini Breakfast Cookies

If you’re looking for a cozy, nourishing breakfast to ease you into the season, these Blueberry Zucchini Breakfast Cookies are it! Soft, hearty, and full of oats, seeds, and juicy blueberries, they’re perfect for busy mornings or slow coffee breaks. They freeze beautifully, so make a double batch and thank yourself later!

Click here for the full recipe!

Tahini Chai Breakfast Cookies

These Tahini Chai Breakfast Cookies are perfected when paired with a fresh pot of coffee and some calming morning music! So many of you have made these cookies and raved about their simplicity yet complex flavour, the ease of preparation and the texture! Make them and find out for yourself.

Click here for the full recipe!

Granola for the Win!

Want more granola recipes? I’ve got you!! Click here to review ALL of my granola recipes.

Homemade granola is a game-changer. When you make your own, you control the sweetness, the crunch, and the ingredients. It keeps longer than store-bought, tastes better, and pairs beautifully with yogurt, milk, or fruit. Granola turns simple breakfasts into something special, and it’s one of those staples that makes mornings feel more intentional without adding work.

Check out all of my granola recipes here

Savoury & Decadent Breakfasts

Full on restaurant vibes with these savoury and decadent breakfast options! Whether you want something hearty and grounding, or indulgent and secretly healthy, I love a savoury breakfast as much as the next gal, so here are just a handful of my favourites!

Want more? Leave a comment below, and I’ll be sure to share!

High Protein Tortilla Quiche

The ideal recipe for brunch is my Healthy High Protein Tortilla Quiche! Made with cottage cheese, kale, eggs, and a crispy tortilla crust, this gluten-free friendly dish is perfect for meal prep, post-workout refuelling, or your next weekend brunch. It’s simple, customizable, and seriously satisfying.

Click here for the full recipe!

High Protein Cottage Cheese Crepes

High Protein Cottage Cheese Crepes are a quick and nutritious meal time option; made with only 5 ingredients, these high protein, gluten free crepes come together in 20 minutes and can be enjoyed for breakfast, post workout or whenever hunger strikes. Enjoy with your favourite toppings to make it all your own!

Click here for the full recipe!

Protein French Toast

Indulge in a healthier, protein-enriched version of classic French toast. Made with protein powder and organic ingredients, this recipe boosts your morning with delicious flavors and essential nutrients. Perfect for a high-energy start to your day!

Click here for the full recipe!

Frequently Asked Questions About Healthy Breakfasts

How to Freeze & Reheat Pancakes?

Let pancakes cool completely, then layer them between parchment paper and store in an airtight container or freezer bag. When you’re ready to eat, reheat gently in a toaster, toaster oven, or pan until warmed through.

How to Make the Best Chia Pudding?

Chia pudding is one of the easiest breakfasts you can make, and it’s endlessly customizable. A good chia pudding is all about balance, enough liquid for creaminess, enough time to thicken properly, and flavours you genuinely enjoy. Once it’s set, you can top it with fruit, granola, nut butter, or yogurt for extra texture and nourishment. It’s an ideal option if you want a simple healthy breakfast recipe that requires very little effort but delivers big on nutrition.

What is the healthiest breakfast to eat every day?

The healthiest breakfast is one that balances protein, fibre, and healthy fats, and one that you actually enjoy eating consistently.

Are oats a good breakfast option?

Yes. Oats are rich in fibre and incredibly versatile, making them a great foundation for a healthy breakfast.

Can pancakes be part of a healthy breakfast?

Absolutely. When made with nourishing ingredients and paired with protein or fruit, pancakes can be a balanced, satisfying meal.

What’s a good make-ahead healthy breakfast?

Overnight oats, baked oatmeal, muffins, pancakes, and granola are all excellent make-ahead options.

Did you love this list?

Leave a comment below and let me know what recipe you’re excited to try!

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

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