high protein Archives - Teri-Ann Carty

Mocha Protein Ice Cream Bars

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

Home » high protein

Mocha Protein Ice Cream Bars

Created by: Teri-Ann Carty

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

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Mocha Muesli Protein Ice Cream Bars!

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

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

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

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

No Ice Cream Maker? No Problem!

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

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

And the best part? No ice cream maker required.

What Makes These Ice Cream Bars High Protein?

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

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

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

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

Ingredients for Mocha Protein Ice Cream Bars

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

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

How to Make These Mocha Ice Cream Bars

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

Start with Cold Ingredients

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

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

Fold in the Flavour

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

Fill the Moulds & Freeze

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

Dip the Bars in Chocolate

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

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

Finish and Freeze Again

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

Ways to Customize Your High Protein Ice Cream Bars

These high protein ice cream bars are easy to customize.

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

Why You’ll Love These Protein Ice Cream Bars

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

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

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

Tips for the Creamiest Greek Yogurt Protein Ice Cream Bars

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

High Protein Ice Cream Bars FAQ

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

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

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

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

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

Did you make this recipe?

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

Snickers Banana Popsicles

Banana Citrus Strawberry Popsicles

Sugar Free Strawberry Ice Cream Bars

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Mocha Protein Ice Cream Bars

Flourless Nutella Cookies

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Mocha Protein Ice Cream Bars

Course Dessert, Snack

Cuisine Canadian

Prep Time 15

Total Time 4

Servings bars

Calories 556kcal

Author Teri-Ann Carty

Equipment

freezer, stainless steel bowls, whisk
popsicle moulds

Ingredients

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

Toppings

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

US Customary - Metric

Instructions

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

Notes

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

Nutrition

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Flourless Nutella Cookies

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

Home » high protein

Flourless Nutella Cookies

Created by: Teri-Ann Carty

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

This post may contain affiliate links

Flourless Nutella Protein Cookies

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

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

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

What is Nutella?

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

Why You’ll Love These Flourless Nutella Cookies

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

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

What Makes These Flourless Cookies High Protein?

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

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

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

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

Ingredients for High Protein Flourless Nutella Cookies

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

How to Make These Flourless Nutella Cookies

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

Mix the Wet Ingredients

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

Add the Protein Powder and Mix-Ins

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

Shape the Cookies

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

Bake, Salt & Cool

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

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

How to Store Nutella Cookies

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

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

Flourless Nutella Cookies FAQ

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

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

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

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

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

Did you make this recipe?

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

High Protein Flourless Cookies

Chocolate Chip Protein Cookies

Crispy Grain Free Granola Cookies

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Mocha Protein Ice Cream Bars

Flourless Nutella Cookies

Join my mailing list!

Flourless Nutella Cookie (small batch!)

Course Dessert, Snack

Cuisine Canadian

Prep Time 5

Cook Time 15

Rest Time 30

Total Time 50

Servings cookies

Calories 250kcal

Author Teri-Ann Carty

Equipment

oven, ice cream scoop, spatula

Ingredients

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

US Customary - Metric

Instructions

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

Notes

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

Nutrition

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

Sugar-Free Strawberry Ice Cream Bars

Teri-Ann Carty — Wed, 15 Jul 2026 08:00:32 +0000

Home » high protein

Sugar-Free Strawberry Ice Cream Bars

Created by: Teri-Ann Carty

These sugar-free Strawberry Ice Cream Bars are creamy, fruity, high in protein, and made with simple ingredients. They're refreshing, naturally sweet, low-carb, and the perfect freezer snack for hot summer days when you want something to cool you down!

This post may contain affiliate links

Sugar-Free Strawberry Ice Cream Bars

Is it hot enough for ya? Summer has arrived, and she is not playing around. I don’t know about where you’re at, but we just had a 36-degree day, and when I wasn’t eating one of these sugar free Strawberry Ice Cream Bars, I was thinking about one!

I bought a mini freezer this year, and it was the best decision ever. Dramatic? Maybe. True? Absolutely, and I’ve also been loving having these ice cream bars being readily available in the mini freezer! It’s been fun having this mini freezer because it means I have more space to play around with things like fun mocktail ice cubes, freshly picked strawberries, and so much more!

Summer snacks are better when they’re cold, and these Strawberry Ice Cream Bars are about to become your new favourite! If you want a vegan version, click here because I’ve gotchu!

Why You’ll Love These Ice Cream Bars!

Umm, let me count the reasons: they’re creamy, refreshing, naturally sweet, made with simple ingredients and taste damn good! No refined sugar, no complicated steps, no ice cream machines, just a simple recipe that really delivers on flavour and lovability!

Protein ice cream is trending right now, and with very good reason. Why have regular ice cream when you could make something that tastes like a treat and gives your body the added benefit of protein? When you combine Greek yogurt and cottage cheese, magical things happen, and just trust me when I say you’ll have this recipe on repeat all summer long!

Do You Need to Own an Ice Cream Maker?

No, and thank goodness.

You do not need an ice cream maker for these strawberry ice cream bars. You do not need a fancy machine or a custard base, and this recipe is not complicated by any means. All you need is a blender (or food processor), ice cream bar moulds, and a freezer.

Ingredients for Sugar Free Strawberry Ice Cream Bars

Here are the ingredients you’ll need to make these strawberry ice cream bars:

Greek Yogurt is the creamy, protein-rich base of these bars. It adds tang, body, and that thick texture that helps make these feel more satisfying than a simple fruit popsicle. It also helps make this a more balanced snack rather than just something sweet and cold.
Cottage Cheese is the secret to pumping up the protein. Once blended, it becomes smooth and creamy and tastes nothing like cheese. I promise. It simply gives the bars a richer texture and helps create a more satisfying bar. Any percentage of cottage cheese works. I do not do low-fat, but you do you.
Strawberries bring the colour, sweetness, and that real strawberry flavor. You can use fresh or frozen strawberries here. Fresh strawberries are beautiful when they are in season, but frozen strawberries work wonderfully too, especially if you already have a bag in the freezer.
Banana adds natural sweetness and helps the bars freeze with a creamier texture. A ripe banana is best because it adds more sweetness. A frozen banana would also be great here, making the mixture even colder and thicker when blended.
Vanilla softens the tang from the yogurt and cottage cheese and brings that classic strawberries-and-cream flavour.
Salt is only needed by the pinch, but it makes a difference. Salt helps balance the sweetness and makes the strawberry flavour pop.

Frozen or Fresh Strawberry?

You can use either fresh strawberries or frozen strawberries for this recipe!

I used fresh strawberries because summer strawberries are a gift, and I had them on hand. When strawberries are in season, they are sweet, juicy, bright, and full of flavour. They make these bars taste like peak summer. That said, frozen strawberries are a great option too. They are often picked at peak ripeness and frozen quickly, which means they can still have excellent flavour. If using frozen strawberries, let them defrost slightly before blending so your blender does not have to work quite so hard.

If your berries aren’t sweet enough, try adding a little maple syrup, agave or honey. I made a version with three tablespoons of maple syrup, and it was delicious. If you prefer your ice cream a little sweeter, use that option. If you want to keep them completely free from added sugar, leave it out.

How To Make Strawberry Ice Cream Bars

Making these strawberry ice cream bars is quick and easy; the hardest part is waiting for them to chill!

Blend Until Smooth

Add all of the ingredients to a blender or food processor. Blend until the mixture is completely smooth and creamy. You do not want any chunks of cottage cheese remaining. The mixture should look like a thick strawberry smoothie. Taste it before pouring. This is your moment to adjust.

*If you are using frozen strawberries or frozen banana, make sure your blender can handle it. You may need to stop and scrape down the sides a few times.

Pour Into Moulds & Freeze

Pour the blended mixture into ice cream bar moulds. Try to fill each mould evenly so the bars freeze at the same rate. Place the moulds on a flat surface in the freezer. Freeze for at least four hours; overnight is better if you’ve got the time. They need to be fully set before being removed.

Pop Out and Enjoy

Once frozen, pop the bars out of the moulds and enjoy. If they are sticking, run the outside of the mould under warm water for a few seconds to loosen them. That is truly it. Enjoy!!

Tips for Making Sugar Free Strawberry Ice Cream Bars

Use ripe fruit. Since this recipe has no refined sugar, the sweetness comes from the strawberries and banana. Ripe fruit makes a big difference.
Blend until completely smooth. The cottage cheese needs to be fully blended so the texture becomes creamy. No one wants surprise curds in an ice cream bar.
Taste before freezing. Once frozen, the sweetness will taste slightly muted, so make sure the mixture tastes good before it goes into the moulds.
Use a flat freezer surface. This helps the bars freeze evenly and prevents spills. Ask me how I know.
Let them freeze fully. Four hours is the minimum, but overnight is even better.

What Makes These the Best Ice Cream Bars?

They’re cold,

They’re creamy,

Refreshing, and actually satisfying!

They taste like classic strawberry cream ice cream but are made with a simple yet unexpected protein-rich ingredient. Cottage cheese helps create the creamy base, but more importantly, it brings a huge protein boost!

The fact that these ice cream bars are also refined sugar-free is really just the kicker! Perfect for hot afternoons, post-workout snacks, healthy desserts, or those moments when you want something sweet without feeling like you have just eaten a sugar bomb. If you love ice cream but want something lighter, fresher, and higher in protein, or made without protein powder, this recipe is for you.

Sugar Free Strawberry Ice Cream Bars FAQ

Can I add maple syrup or honey? Of course, if you prefer a sweeter bar, you can add a few tablespoons of maple syrup or honey. I tested them with three tablespoons of maple syrup and loved the result.

Can I use frozen strawberries? Absolutely, frozen strawberries work well in this recipe, but you’ve gotta let them sit out and thaw a bit before you blend them.

Can I make these vegan? I’ve made a vegan strawberry ice cream bar, so click here to check it out! Alternatively, if you want to use this recipe, just use plant-based alternatives for the ingredients.

Are these low carb? They’re lower in carbs than many traditional ice cream bars, especially because they contain no refined sugar. The strawberries and banana do contain natural carbohydrates, so keep that in mind depending on your needs.

Can I dip these in chocolate? Uh, yeah you can! Melt dark chocolate chips in a narrow glass container in 30-second increments until smooth, then dip the frozen bars. Let the chocolate set before enjoying.

How long do these bars last in the freezer? Store them in the freezer for up to one month. Once removed from the moulds, you can wrap them individually or store them in an airtight freezer-safe container.

Did you make this recipe?

If you made these, I would love to hear from you! Leave a rating and review below and let me know how you liked them! If you want to try some other ice cream recipes, check out these recipes next!

Granola Cottage Cheese Ice Cream

Peanut Butter Jelly Ice Cream Bars

Vegan Cookies and Cream Magnums

Banana Citrus Strawberry Popsicles

TERI ANN CARTY

Food Photographer and Recipe Developer based in Toronto, Canada.

Mocha Protein Ice Cream Bars

Flourless Nutella Cookies

Join my mailing list!

Sugar Free Strawberry Ice Cream Bars

Course Dessert, Snack

Cuisine Canadian

Prep Time 10

Freeze Time 4

Total Time 4 10

Servings bars

Calories 61kcal

Author Teri-Ann Carty

Equipment

Ingredients

1 cup Greek yogurt*
1 cup 2% cottage cheese*
1 cup strawberries fresh or frozen
1 ripe banana frozen banana would be great too!
1 tsp vanilla
pinch salt

US Customary - Metric

Instructions

Add all the ingredients into a blender or a food processor.
Blend until smooth.
Pour into ice cream bar moulds.
Place on a flat surface in the freezer for 4 hours or overnight.
Once fully set, pop them out of the mould and enjoy!

Notes

Use a plant-based yogurt if you're vegan.
Any percentage of cottage cheese works. I don't do low-fat, but you do you!
If you want to dip these in chocolate, add 1 cup of dark chocolate chips to a narrow glass container that's wide enough to dip them. Microwave in 30-second increments until smooth. Approximately 90 seconds.

Nutrition

The post Sugar-Free Strawberry Ice Cream Bars appeared first on 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.

Mocha Protein Ice Cream Bars

Flourless Nutella Cookies

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

Peanut Butter Protein Bars (No Bake!)

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 Peanut Butter 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.

Mocha Protein Ice Cream Bars

Flourless Nutella Cookies

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.

Mocha Protein Ice Cream Bars

Flourless Nutella Cookies

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.

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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.

Mocha Protein Ice Cream Bars

Flourless Nutella Cookies

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.

Mocha Protein Ice Cream Bars

Flourless Nutella Cookies

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.

Mocha Protein Ice Cream Bars

Flourless Nutella Cookies

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.

Mocha Protein Ice Cream Bars

Flourless Nutella Cookies

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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