Category: Recipe

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Gingerbread Cookies (GF + Vegan)

These Easy Gluten-Free Gingerbread Cookies are my go-to for the holiday season because they are so simple to make … and it doesn’t hurt that they are absolutely delicious. Whether you’re turning them into festive gingerbread men, a gingerbread house, or just classic gingerbread squares, this recipe is worth a try. And the bonus? It’s gluten-free and vegan-friendly, making it the perfect treat for literally everyone. Personally I love that they have a little crunch, so I take care to cut scraps into small squares for a bite sized treat 🙂

This blog may include affiliate links from which I receive a small commission.  

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  • Perfect Texture: These cookies have a great crunch and hold their shape for decorating.  
  • Diet-Friendly: Made with a gluten-free flour blend, vegan butter, and mashed banana, this recipe is perfect for those with dietary restrictions.  
  • Festively Delicious: Packed with gingerbread spice, ground ginger, and a hint of blackstrap molasses, these cookies taste like classic gingerbread cookies.  
  • Fun for the Family: Roll out the dough, grab your cookie cutters, and get decorating with your favorite royal icing. It’s a fun activity for the entire family!  
Jump to Recipe

🗒️ Ingredients + Substitutions  

Gather these ingredients to create baking magic with options for substitutions!  

  • Gluten-Free Flour Blend (like Bob’s Red Mill): all-purpose flour can be used
  • Sugar or Coconut Sugar for a deeper flavor.  
  • Ground Ginger and 1 tsp Ground Cinnamon for that signature gingerbread spice. Add a pinch of ground cloves if desired!  
  • Vegan Butter or Coconut Oil, softened.  
  • Blackstrap Molasses: Essential for that rich gingerbread flavor! Golden syrup or maple syrup could work too.  
  • Mashed Banana: Acts as a binder; you can substitute with applesauce if needed.  
  • Sea Salt to balance the flavors.  

💡 Gluten-Free? Read This!  

When it comes to gluten-free baking, preparation is key for the best results.  

  • Use a high-quality gluten-free flour blend (like Bob’s Red Mill) that contains xanthan gum or add it separately (1 tsp per 2 cups of flour). This acts as a leavening agent to give your dough structure.  
  • Look for fine-ground flours like oat flour, rice flour, or almond meal for smoother results.  
  • Measure accurately using a measuring cup and avoid packing the flour.  

👩‍🍳 How to Make My Easy Gluten-Free Gingerbread Cookies  

Prep Steps  

  • Measure out all the dry ingredients to keep your baking organized.  
  • Have your tools ready, including a large bowl, medium bowl, rolling pin, and cookie cutters.  

Make the Dough  

Mix the Dry Ingredients  

    • In a large mixing bowl, whisk 1 ¾ cup gluten-free flour blend, 1 tsp ground ginger, 1 tsp cinnamon, and ½ tsp sea salt.  

    Cream the Wet Ingredients  

      • Using a stand mixer or medium bowl, beat together ½ cup softened vegan butter and ¾ cup sugar until fluffy.  Be sure to push down the batter from the sides of the bowl half way through.  
      • Add ¼ cup blackstrap molasses and ⅓ cup mashed banana, blending until smooth.  

      Combine Wet and Dry  

        • Slowly add the dry ingredients to the wet mixture. Mix until a sticky dough forms. Wrap the gingerbread dough tightly with plastic wrap and chill in the fridge for 30 minutes.  

        Roll, Cut, and Bake  

        1. Remove the gingerbread cookie dough from the fridge and roll it out on a lightly floured surface to ¼ inch thick. Use scraps to re-roll and cut shapes until all dough is used.  
        2. Transfer to Prepared Baking Sheets lined with parchment paper. Chill again while preheating the oven to 350°F.  
        3. Bake for 12–14 minutes, or until slightly puffy. Cool on a cooling rack for at least 15 minutes before decorating.  

        📓 Best Served With  

        Pair these cookies with a steaming cup of hot cocoa, a pumpkin spice latte, or even mulled wine for cozy holiday vibes. They’re also perfect for building a gingerbread house or sharing as gifts with friends.  

        👝 How to Store Leftovers  

        Keep your baked cookies fresh by storing them in an airtight container at room temperature for up to 2 weeks. They can also be frozen for up to a month. Feel free to store leftover dough scraps the same way for your next baking session!  

        Join my next round of the FASTer Way

        Tired of endless diets and no results? Join the FASTer Way to Fat Loss and see real, sustainable changes in just 6 weeks!

        Start Today
        Melanie Marcus FASTer Way to Fat Loss Coach

        🧠 Common Questions  

        Can I make these ahead of time?  

        Absolutely! Prepare the dough in advance and wrap it in plastic wrap. It will keep in the fridge for 2-3 days or up to 3 months in the freezer.  

        Can I use almond or oat flour instead of a gluten-free flour blend?  

        For best results, stick with a gluten-free blend. 

        How can I decorate these cookies?  

        Use royal icing made with meringue powder and powdered sugar for intricate details. For simpler decoration, drizzle with melted chocolate or top with coconut shreds and sprinkles.  I kept it easy by using pre made icing from Harris Teeter.

        💪🏼 Tracking Macros? Check This Out  

        This recipe is proof that treats can be enjoyed while staying mindful. This recipe is made with whole food ingredients, it displaces a bit of sugar and fat by using bananas and it’s still super fun.  Each cookie has approximately 120 calories, and the added benefit of using dairy-free butter and coconut sugar makes them lighter than their traditional counterparts. These check the box for a better for you treat day.  

        If you make this recipe – AND I HOPE YOU DO –  Share your creations on Instagram using #missnutritiouseats, I’d love to see what you made! Check out the full recipe card below for all the details.  

        Happy baking 🎅🏼🍪!

        Gingerbread Cookies (Vegan + GF)

        Print Recipe Pin Recipe
        Course Dessert
        Servings 12
        Calories 197 kcal

        Ingredients
          

        • 1 ¾ cup Gluten-Free Flour Blend like Bob’s Red Mill
        • ¾ cup Sugar
        • 1 tsp Ground Ginger
        • 1 tsp Ground Cinnamon
        • ½ cup Vegan Butter softened
        • ¼ cup Molasses
        • ⅓ cup Mashed Banana
        • ½ tsp Sea Salt

        Instructions
         

        • In a large mixing bowl, whisk 1 ¾ cup gluten-free flour blend, 1 tsp ground ginger, 1 tsp cinnamon, and ½ tsp sea salt.
        • Using a stand mixer or medium bowl, beat together ½ cup softened vegan butter and ¾ cup sugar until fluffy.
        • Add ¼ cup blackstrap molasses and ⅓ cup mashed banana, blending until smooth.
        • Slowly add the dry ingredients to the wet mixture. Mix until a sticky dough forms. Wrap the dough tightly with plastic wrap and chill in the fridge for 30 minutes.
        • Remove the gingerbread cookie dough from the fridge and roll it out on a lightly floured surface to ¼ inch thick. Use scraps to re-roll and cut shapes until all dough is used.
        • Transfer to Prepared Baking Sheets lined with parchment paper or cookie sheets. Chill again while preheating the oven to 350°F.
        • Bake for 12–14 minutes, or until slightly puffy. Cool on a cooling rack for at least 15 minutes before decorating.

        Nutrition

        Calories: 197kcalCarbohydrates: 32gProtein: 2gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gTrans Fat: 1gSodium: 158mgPotassium: 130mgFiber: 2gSugar: 19gVitamin A: 5IUVitamin C: 1mgCalcium: 29mgIron: 1mg
        Tried this recipe?Let us know how it was!
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        Quick Savory Oatmeal with egg whites (GF + Protein)

        A basket of fresh produce and oats promoting a healthy and sustainable lifestyle.

        If you’ve only been enjoying oats the sweet way—with maple syrup, brown sugar, and fresh fruit—then it’s time to mix things up. As a registered dietitian, I went through a pretty heavy oatmeal phase.  I was living alone and trying to make the most of my staple ingredients.  That’s where this savory oats recipe was born.  

        Savory oats are a great way to elevate your breakfast game while packing in essential nutrients like fiber, protein, and micronutrients. Whether you’re looking for a nutritious breakfast or an easy meal for your busy mornings, this savory dish hits all the right notes. It’s loaded with rolled oats, egg whites, and baby spinach, making it perfect for anyone who love a good quick and savory breakfast. Plus, with so many savory toppings options, you’ll never get bored! 

        Table of contents

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        😍 Why You’ll Love This Savory Oatmeal Recipe

        Packed with Nutrition: This bowl of oatmeal is high in fiber content, lean protein, and healthy fats to keep your blood sugar stable and your energy levels high throughout the day.  

        Warm and Versatile: Perfect for cold weather or busy weekday mornings, you can customize it with your favorite toppings like parmesan cheese, runny eggs, and garlicky greens.

        Quick and Easy: Whether you’re using quick oats, regular steel-cut oats, or quick-cooking steel-cut oats, it’s simple to prepare no matter how busy your schedule.

        Burst of Flavor: The inclusion of nutritional yeast, or dash of soy sauce, and sesame oil adds a delightful nutty flavor and next-level umami.

        Jump to Recipe

        🗒️ Ingredients + Substitutions

        Here’s everything you’ll need to make this savory oatmeal bowl:

        • 1/2 cup rolled oats (or substitute with steel-cut oats or ancient grains like brown rice)  
        • 1/2 cup egg whites for lean protein (swap with a jammy egg, poached egg, or soft-boiled egg for variety)  
        • 1 bag frozen spinach for essential micronutrients (can substitute with fresh baby spinach, broccoli, kale or collards as long as they’re cooked down)  
        • 1-2 tbsp nutritional yeast for cheesy flavor and nutrients.  Garlic powder would be good here too.  
        • Optional savory toppings like parmesan cheese, feta cheese, cheddar cheese, green onions, sun-dried tomatoes, bacon bits, or a drizzle of olive oil  
        • I make these with a splash of water, but vegetable broth, or chicken stock could be used to cook the oats.
        • Seasoning like garlic powder, kosher salt, and black pepper  

        Optional flavor boosters include white miso, chili oil, or red miso.

        Jump to Recipe

        💡 Gluten-Free? Read This!

        Good news! If you’re using certified gluten-free oats, this recipe is naturally gluten-free. Just double-check that any broth or toppings, such as miso or soy sauce if you are using to ensure they are also gluten-free.

        👩‍🍳 How to Make My Savory Oatmeal Recipe

        Step 1: Cook the Base  

        • To keep it quick I cook the oats in a microwaveable bowl.  But you could also heat a medium saucepan over medium-high heat. Add your oats, water, vegetable broth, or chicken broth. Bring to a simmer and stir occasionally until the cooked oats become creamy.  

        Step 2: Add the Egg Whites  

        • Reduce to medium heat, and slowly pour in the egg whites, stirring constantly to create a fluffy texture.  

        Step 3: Add the Spinach  

        • Heat the bag of frozen spinach (or fresh spinach) and cook until it wilts completely.  Remove any excess oil.  

        Step 4: Enhance the Flavor  

        • Stir in nutritional yeast, garlic powder if using, a small amount of dry bouillon, and a pinch of kosher salt for added depth.  

        Step 5: Top It Off  

        • Transfer the oats to a bowl of oats and garnish with your favorite toppings. For added protein and fats you could add a fried egg, runny yolk, or some caramelized onions for extra richness. Hot sauce would be good for an extra kick.  

        📓 Best Served With

        • A side of sweet potatoes or freshly roasted cherry tomatoes for extra nutrients.  
        • Pair it with a cup of cold brew coffee or green tea for the ultimate savory breakfast.

        👝 How to Store Leftovers

        Have leftovers? No problem!  

        • Store your oats in an airtight container in the fridge for up to 3 days.  
        • Reheat with a splash of water or broth in a small skillet over medium heat to regain the creamy consistency.
        • Most of the time, I’m making this as a single serve, so there are no leftovers! 😆

        🧠 Common Questions

        Can I make this recipe vegan?    

        Absolutely! Simply swap the egg whites with a plant-based option like silken tofu or skip them entirely.  

        What’s the best type of oats for savory dishes?    

        Both rolled oats and steel-cut oats work great, but quick-cooking oats are perfect for busy mornings.  If you have steel cut oats already cooked, this would be a great way to layer them.  Just be sure to prepare them with water.  It may taste a little odd if you use dairy.  

        Can I meal-prep this?  

        Yes! Make a big batch of the oatmeal base (without toppings) and portion it into meal prep containers. Add your toppings when you’re ready to eat.

        💪🏼 Tracking Macros? Check this out

        This bowl of oatmeal is a powerhouse of nutrients:

        • Carbs for energy from the whole grain oats  
        • Lean protein from egg whites and nutritional yeast  
        • Micronutrients from baby spinach  

        Plus, it’s low in saturated fat, making it a great option for anyone watching their macros.

        Start your day right with this savory oatmeal recipe—a healthy breakfast idea that proves oats aren’t just for sweet dishes. Experiment with new recipes and top your savory oatmeal bowls with creative combinations you find at the grocery store. Whether it’s your first time making savory oatmeal or you’re an experienced oat lover, this recipe will quickly become your go-to for a quick and delicious breakfast!

        Savory Spinach Oats

        Print Recipe
        Cook Time 10 minutes
        Course Breakfast, Main Course
        Cuisine American
        Servings 1
        Calories 273 kcal

        Equipment

        • microwave

        Ingredients
          

        • 1/2 cup rolled oats
        • 1/2 cup egg whites
        • 1 bag frozen spinach about 2 cups
        • 2 tbsp nutritional yeast
        • 1/2 tsp seasonello

        Instructions
         

        • Cook oats in microwave according to package directions.
          Then add egg whites, mix well and cook additional 90 seconds.
        • Cook spinach in microwave and remove excess water.
        • Layer spinach on the bottom of large bowl. Sprinkle nutrition yeast on top.
        • Top with cooked oats and seasonello and pepper as desired.

        Nutrition

        Calories: 273kcalCarbohydrates: 35gProtein: 26gFat: 3gSaturated Fat: 0.5gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 1368mgPotassium: 649mgFiber: 8gSugar: 1gVitamin A: 117IUVitamin C: 0.1mgCalcium: 32mgIron: 3mg
        Tried this recipe?Let us know how it was!
        Protein/

        Addictive Mint Chocolate Chip Protein Shake 

        chocolate, mint, ice cream

        Mint chocolate chip is my favorite ice cream flavor – but it has to be the green kind 😉.  I will however, make an exception for this smoothie. I found a sugar free version of Torani Mint Chocolate Chip syrup while walking through Home Goods and decided to take a chance. I usually have a protein shake (in ice cream form with extra ice and a frozen banana), so I thought I could experiment with this syrup.  And let me tell you – it hits the spot.  The mint isn’t too overpowering and it 1000% tastes like green mint chocolate chip ice cream. Plus my husband refused to share it with me after assuming it wasn’t healthy. So you’re welcome. This is your new guilt-free way to satisfy your sweet tooth —the Mint Chocolate Chip Smoothie! Packed with 20g of protein, this indulgent yet healthy smoothie feels like dessert in a glass PLUS it will support your health goals, especially weight loss. Whether you crave a post-workout recovery snack or a night time TV treat, this recipe checks all the boxes.  

        As I write this, we could totally make it a green smoothie by adding a handful of baby spinach.  …for the green mint chocolate chip sticklers out there.  

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        😍 Why You’ll Love my Mint Chocolate Chip Smoothie  

        • It tastes like mint chocolate chip ice cream without the added sugars.  
        • It’s perfect for weight loss, thanks to its high protein content and satisfying nature.   
        • The creamy texture will remind you of a shamrock shake but without the guilt—ideal for a St. Patrick’s Day treat or any single day!  
        • With potential to add healthy ingredients like fresh mint leaves, cacao nibs, and almond milk to nourish your body. 
        • There’s zero compromise on flavor while keeping it low in added sugars.  
        Jump to Recipe
        Jump to Recipe

        🗒️ Ingredients + Substitutions  

        Here’s everything you need to whip up your Mint Chocolate Chip Smoothie. Substitute freely depending on dietary needs or preferences!  

        • FASTer Way Vanilla Protein Powder 🌟 (Swap for chocolate protein powder or vegan protein powder as needed.)  
        • Unsweetened Almond Milk (Or use coconut milk for a richer taste, just note calories will need to be adjusted).  
        • Sugar-Free Mint Chocolate Chip Syrup (I use Torani) (Peppermint extract will work, but adjust for sweetness.).  
        • Xanthan Gum (For a thicker, ice-cream-like consistency.).  
        • Vanilla Extract (Adds incredible flavor, but optional.).  
        • Sea Salt (A pinch enhances those chocolatey notes!).  
        • Ice (Essential for that frosty, creamy texture.).  
        • Mini Chocolate Chips or Cacao Nibs (Go for dark chocolate chips for extra nutrition.).  

        💡 Gluten-Free? Read This!  

        Great news for gluten-free folks—this recipe is naturally gluten-free, provided all your ingredients (like the protein powder or artificial flavors) are certified gluten-free. Always check labels when you’re at the grocery store!  

        👩‍🍳 How to Make My Mint Chocolate Chip Smoothie  

        1️⃣ Add all ingredients (except the chocolate chips) into a blender. Pro tip? Toss in a frozen banana to create an even creamier texture if it fits your daily diet.  

        2️⃣ Blend on high until smooth. Adjust the mix with more ice or almond milk depending on how thick you like your shake.  

        3️⃣ Sprinkle in your mini chocolate chips or cacao nibs, and blend lightly for a chocolate chip protein smoothie effect.  

        4️⃣ Pour into your favorite glass, garnish with fresh mint leaves, and enjoy!  

        📓 Best Served With  

        Turn this smoothie into a meal or a snack by pairing it with a slice of whole-grain toast, and nut butter for added healthy fats or sprinkle in chia seeds or flax seeds for additional omega-3s.

        👝 How to Store Leftovers  

        If you can’t finish it all, pour any leftovers into an airtight container and store in the fridge for up to one day. Alternatively, pour it into popsicle molds and freeze for a fun, healthy snack!  

        🧠 Common Questions  

        Can I make this vegan?  

        Absolutely! Substitute the whey protein with a vegan protein powder and swap coconut milk or almond milk for any plant-based option you love.  

        Is this better than a mint chocolate chip milkshake?  

        Yes! You get the same indulgent, delicious flavor as a classic milkshake but with extra protein, fewer calories, and better nutrition facts to fit into your daily macros.  

        Can I drink this every day?  

        Totally! Incorporate it into your daily diet for an amazing post-workout snack or an easy way to curb your sweet tooth.

        Join my next round of the FASTer Way

        Tired of endless diets and no results? Join the FASTer Way to Fat Loss and see real, sustainable changes in just 6 weeks!

        Start Today
        Melanie Marcus FASTer Way to Fat Loss Coach

        💪🏼 Tracking Macros? Check This Out  

        This smoothie packs a protein punch with 20g of protein while keeping your sugar intake low. Here’s a breakdown to fit it into your nutrition plan:

        • Protein – 21 g protein From the FASTer Way Vanilla Protein Powder.  
        • Carbs – Balanced with unsweetened almond milk and frozen banana.  If it’s a low carb day, omit the banana and replace with ice cubes for thickness.
        • Fats – Enhanced by dark chocolate chips or nut butter as garnish.  

        This chocolate mint protein shake not only zaps your sweet tooth but also supports weight loss with clean energy and healthy ingredients.  

        Top view of mint chocolate ice cream with cocoa and mint leaves.

        Mint Chocolate Chip Shake (Protein)

        Print Recipe Pin Recipe
        Prep Time 5 minutes
        Course Dessert, Snack
        Cuisine American
        Servings 1
        Calories 197 kcal

        Equipment

        • blender

        Ingredients
          

        • 1 scoop Vanilla Protein Powder 20g protein
        • 1 each banana frozen
        • 2 tbsp mint chocolate chip syrup sugar free
        • 1 cup unsweetened almond milk
        • 1/4 tsp xanthan gum
        • 1/4 tsp sea salt
        • 1/2 tsp vanilla extract
        • 1/2 cup ice to thicken
        • 1/2 tbsp mini chocolate chips

        Instructions
         

        • Add everything to blender except chocolate and blend until smooth.
        • Top with mini chocolate chips and enjoy.

        Nutrition

        Calories: 197kcalCarbohydrates: 13gProtein: 21gFat: 7gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gTrans Fat: 0.01gCholesterol: 63mgSodium: 1016mgPotassium: 132mgFiber: 2gSugar: 7gVitamin A: 17IUVitamin C: 0.1mgCalcium: 467mgIron: 0.1mg
        Keyword Shake
        Tried this recipe?Let us know how it was!
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        Pumpkin Pie Smoothie Recipe (High Protein + GF)

        Is your pumpkin spice latte messing with your diet? If you’ve got this Starbucks seasonal favorite on repeat, it may be! Instead, try this tasty, high-protein pumpkin treat. I promise, you’ll get your fix! It’s just as indulgent as a slice of pumpkin pie but loaded with health perks. This  Pumpkin Pie Protein Smoothie is the perfect way to satisfy those fall cravings while keeping up with your macros and protein needs.  

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        Jump to Recipe

        It’s got it all—a creamy texture, cozy spices, and simple ingredients your taste buds will adore. Plus, it’s gluten-free and packed with vitamins and minerals like vitamin A, vitamin C, and some healthy fats.

        😍 Why You’ll Love the Pumpkin Pie Protein Smoothie  

        • High in Protein: With a scoop of your favorite vanilla protein powder (plant-based or whey), this smoothie is a fantastic way to meet your daily protein goals. 
        • Immune-Boosting Ingredients: Pumpkin and warm spices like cinnamon and nutmeg are packed with antioxidants to support your immune system during cold-weather months.  
        • Simple and Flexible Ingredients: Perfect for using pantry staples like canned pumpkin (or leftover pumpkin purée) and unsweetened almond milk or oat milk.  
        • Fall in a Glass: The pumpkin spice flavor combined with natural sweetness from pumpkin and spices will give you all the cozy, fall vibes without artificial flavors or gellan gum.  
        • Fast and Easy: You’ll need just five minutes, a high-speed blender, and eight simple ingredients!  
        Jump to Recipe

        🗒️ Ingredients  & substituions

        Here’s what you’ll need to create this pumpkin pie protein smoothie masterpiece:  

        • 1 scoop vanilla protein powder—Plant-based protein powder or whey works great! I use the FW Vanilla Grass Fed protein for this.  It’s got 20g protein per scoop.   
        • 1/2 cup canned pumpkin (not pumpkin pie filling)—Ensure it’s pure pumpkin purée for that natural sweetness and health benefits. I feel like Libby’s has the best flavor. I’ve tried others that seem too bitter, or watery.
        • 1/2 cup unsweetened almond milk (or any non-dairy milk like oat milk, coconut milk, or cashew milk—your choice!)  I use Kirkland brand with just 30 calories per cup.  
        • 1/4 tsp ground cinnamon  
        • 1/4 tsp ground nutmeg  
        • 1/4 tsp ground ginger  
        • 1 tsp vanilla extract—To amplify that pumpkin spice flavor.  
        • Ice cubes (optional)—For a thicker, frostier smoothie.  

        Optional Add-ins  

        • Dash of pumpkin pie spice for extra pumpkin shake flavor.  
        • Frozen banana for creaminess and natural sweetness.  
        • Chia seeds or flax seed meal for healthy fats and fiber.  
        • Greek yogurt for even more protein and a tangy twist.  
        • Peanut butter or almond butter to add richness and essential amino acids.
        • Granola for that pumpkin pie crust texture! 

        💡 Gluten-Free? Read This!  

        This recipe is completely gluten-free if you ensure your protein powder is certified gluten-free and you skip add-ins like granola that may have gluten. Always check the packaging for cross-contamination warnings when purchasing your ingredients.  

        👩‍🍳 How to Make My Pumpkin Pie Protein Smoothie  

        Making this healthy, pumpkin-packed smoothie is super simple. Here’s the step-by-step guide to get it just right every time:

        1. Gather Your Ingredients: Start by gathering everything listed above (including optional add-ins if you’d like).  
        2. Blend: Add the vanilla protein powder, canned pumpkin, almond milk (or milk of choice), cinnamon, nutmeg, ginger, and vanilla extract into a high-powered blender. Blend on high until smooth and creamy.  
        3. Adjust Thickness: For a thicker consistency, toss in a few ice cubes and blend again. If it’s too thick, add a splash of almond milk.  
        4. Serve: Pour into your favorite glass or serving container (bonus points if it’s autumn-themed!) and sprinkle with a dash of pumpkin pie spice for garnish.  
        5. Enjoy: Sip, savor, and fall in love with your new favorite fall drink!  

        📓 Best Served With  

        Pair your pumpkin pie protein smoothie with these great options for an extra-special treat:

        • A slice of warm whole grain toast topped with almond butter and chia seeds.  
        • Pumpkin spice energy bites or cranberry bars for a double hit of fall flavors.  
        • A tall glass of water for post-workout hydration.  

        👝 How to Store Leftovers  

        Though this pumpkin shake is best enjoyed fresh, you can store leftovers in an airtight container in the fridge for up to 24 hours. If you prefer, freeze the smoothie in silicone ice cube trays. When you’re ready to enjoy, just re-blend the frozen cubes with a splash of almond milk for the same creamy texture.  

        Join my next round of the FASTer Way

        Tired of endless diets and no results? Join the FASTer Way to Fat Loss and see real, sustainable changes in just 6 weeks!

        Start Today
        Melanie Marcus FASTer Way to Fat Loss Coach

        🧠 Common Questions  

        Can I make this smoothie dairy-free?  

        Absolutely! Use non-dairy milk like almond milk, cashew milk, oat milk, or coconut milk, and opt for a plant-based protein powder to keep it dairy-free and vegan.  

        What’s the nutritional value?  

        This pumpkin protein smoothie is packed with grams of protein, healthy fats, and essential vitamins like vitamin A, vitamin C, and vitamin D. It’s a perfect breakfast or meal replacement option for anyone looking to up their general nutrition advice game.  

        Is canned pumpkin the same as pumpkin pie filling?  

        No! Pumpkin pie filling is sweetened and pre-spiced, while canned pumpkin (or pumpkin purée) has no added sugar or artificial flavors. Opt for pure pumpkin for this recipe.  

        Can I use leftover pumpkin purée?  

        Definitely! This recipe is a great way to use up leftover pumpkin puree.  I’m usually making my kids pumpkin parfaits, with vanilla yogurt, so I usually have a can in the fridge.

        🍂 Fall in Love with This Pumpkin Pie Protein Smoothie  

        If you’re a fan of smoothies, pumpkin spice lattes, or all things pumpkin, this is the perfect breakfast or pre-workout boost for you. Packed with protein, healthy ingredients, and warm spice blend vibes, this pumpkin protein shake is sure to become a fall staple in your daily diet.  

        If you try this smoothie – and I hope you do – leave a rating and let me know what you think!  

        Pumpkin Pie Smoothie

        Print Recipe Pin Recipe
        Prep Time 5 minutes
        Course Breakfast, Drinks, Snack
        Servings 1
        Calories 164 kcal

        Ingredients
          

        • 1 scoop vanilla protein powder 20g protein
        • 1/2 cup canned pumpkin not pumpkin pie filling
        • 1/2 cup unsweetened almond milk or milk of choice
        • 1/4 tsp ground cinnamon
        • 1/4 tsp ground nutmeg
        • 1/4 tsp ground ginger
        • 1 tsp vanilla extract
        • Ice cubes optional, for thickness

        Instructions
         

        • In a blender, combine the protein powder, canned pumpkin, almond milk, cinnamon, nutmeg, ginger, and vanilla extract.
        • Blend until smooth.
        • If you’d like a thicker consistency, add ice cubes and blend again.
        • Pour into a glass and enjoy.

        Nutrition

        Calories: 164kcalCarbohydrates: 12gProtein: 22gFat: 2gSaturated Fat: 0.3gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gSodium: 169mgPotassium: 269mgFiber: 4gSugar: 5gVitamin A: 19067IUVitamin C: 5mgCalcium: 189mgIron: 2mg
        Tried this recipe?Let us know how it was!
        Recipe/

        The best mini pumpkin cheesecakes (low carb + GF)

        If you’re on the lookout for a dessert that hits all the right notes—delicious, comforting, and kind to your macros—then you’re going to love this recipe. It’s a cozy, pumpkin-spiced treat that satisfies your cravings without derailing your nutrition goals. Whether you’re following a low-carb or keto, this dessert has you covered. With creamy cream cheese, rich pumpkin puree, and a touch of warm spices, you get all the seasonal flavor without the excess sugar or carbs. Top it off with some fluffy whipped cream, and you’ve got yourself a treat that’s both satisfying and macro-friendly. Perfect for fall, or any time you want a sweet fix that won’t throw you off track!

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        Jump to Recipe

        😍 Why You’ll Love Adorable Mini Pumpkin Cheesecakes

        These adorable mini pumpkin cheesecakes are the perfect size for a guilt-free indulgence and they’re under 100 calories!  They’re made with pure pumpkin puree and warm spices, they have a creamy pumpkin filling that everyone expects from cheesecake. Plus, they require less time to bake than a whole cheesecake, making them a quick and easy treat. 

        🗒️ Ingredients & substitutions

        • Full-fat Cream Cheese:  Greek Yogurt (full-fat) will give you a tangier flavor and slightly different texture.  Ricotta Cheese is a great alternative.  A bit less creamy but still works well in baking.  Blended Cottage Cheese will mimic the texture of cream cheese.  And of course, if you want to keep this dairy free, us a vegan cream cheese alternative!  
        • Canned Pumpkin Puree:  Butternut Squash Puree has a similar texture and flavor profile. Sweet Potato Puree will add a slightly sweeter, richer flavor.  
        • Almond Flour:  Keep it gluten free by using Coconut Flour.  You’ll use less, about 2 tablespoons, as it’s much more absorbent. If you are not worried about keeping it gluten free you can use crumbled graham crackers or ginger cookies.  
        •  Erythritol (or Sweetener of Choice):  Monk Fruit Sweetener is a great low-calorie, low-carb alternative.  Real sugar is also fine here, but it will significantly change macros!
        • Vanilla Extract: Try Almond Extract: A little goes a long way, but it pairs nicely with pumpkin.
        • Cinnamon, nutmeg, ginger and cloves create your own pumpkin pie spice.  But you can 100% just substitute an equal amount of pumpkin pie spice if you have it on hand to keep things easy!
        • Whipped Cream (for topping):  Coco whip is a nice dairy free alternative.  
        Jump to Recipe

        💡 Gluten-Free? Read This!

        This recipe is naturally gluten free, which makes it a perfect option if you’re hosting or attending a party.  

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        Why is it Considered Macro-Friendly?

        • Low in carbs: The combination of almond flour, erythritol, and pumpkin keeps this recipe low in carbs, making it suitable for low-carb, keto, diabetic-friendly diets or those that may be carb cycling.  
        • High in healthy fats: The use of full-fat cream cheese, whipped cream, and almond flour adds mostly health fats, which are essential for sustained energy, especially in low-carb or high-fat diets like keto.
        • Moderate protein: While not a high-protein recipe, it still includes ingredients like cream cheese and almond flour that provide a bit of protein to help with satiety.
        • Low sugar: Erythritol and other spices take the place of traditional sugar, significantly lowering the glycemic index and preventing blood sugar spikes.

        👩‍🍳 How to Make My Adorable Mini Pumpkin Cheesecakes

        1. Prep & Blend: Preheat your oven to 350°F. Then, in a medium mixing bowl, combine the softened cream cheese, pumpkin puree, almond flour, sweetener, vanilla extract, and spices using an electric mixer or hand mixer until smooth.  This step could also be done in a food processor or high powered blender.  
        2. Fill & Bake: Line a 12-cup muffin pan with paper liners or use a mini cheesecake pan. Scoop the cream cheese mixture into each muffin liner, pressing it down firmly with a spoon or rolling pin.
        3. Bake & Chill: Bake cheesecakes for 10-12 minutes, or until the edges are golden, and the center is set. Allow them to cool on a wire rack before transferring to the fridge for 1-2 hours to firm up.
        4. Serve: Top each mini cheesecake with a dollop of homemade whipped cream and a sprinkle of cinnamon for the best results.

        📓 Best Served With

        Pair these mini pumpkin cheesecakes with a drizzle of caramel sauce or a scoop pumpkin puree. They’re also delicious alongside pumpkin pie spice lattes for the perfect fall dessert experience.

        👝 How to Store Leftovers

        Store any leftover mini pumpkin cheesecake bites in an airtight container or wrap them individually with plastic wrap. Keep them in the refrigerator for up to 5 days for maximum freshness. If storing long-term, freeze them in a freezer-safe plastic bag and thaw before serving.

        🧠 Common Questions

        Can I use homemade pumpkin puree?  

        Absolutely! Homemade pumpkin puree can add a fresh pumpkin flavor to your cheesecakes.

        Why use room temperature ingredients?  

        Using room temperature ingredients ensures a smooth, simple mixture of cream cheese and pumpkin, preventing much air from incorporating and giving a creamy texture.

        How do I make an easy graham cracker crust?  

        For an easy graham cracker crust, combine graham cracker crumbs with melted butter and press into the bottom of each muffin cup.

        What’s the best way to avoid cracks in my cheesecakes?  

        Using a water bath or baking time adjustments can help prevent cracks, but these mini desserts are usually forgiving in that aspect.

        Pumpkin Cheesecake Bites

        Print Recipe Pin Recipe
        Course Dessert
        Servings 12
        Calories 88 kcal

        Ingredients
          

        • 8 oz cream cheese softened
        • 1/2 cup canned pumpkin puree, not pie filling
        • 1/4 cup almond flour
        • 1/4 cup erythritol or sweetener of choice
        • 1 tsp vanilla extract
        • 1 tsp cinnamon
        • 1/4 tsp nutmeg
        • 1/4 tsp ginger
        • 1/8 tsp cloves
        • 1/4 cup unsweetened whipped cream for topping

        Instructions
         

        • Preheat the oven to 350°F (175°C). In a medium mixing bowl, combine the softened cream cheese, pumpkin puree, almond flour, erythritol, vanilla extract, and spices, mixing until smooth.
        • Scoop the mixture into silicone muffin cups or a mini muffin tin, pressing it down firmly.
        • Bake for 10-12 minutes, or until the edges are golden and the center is set.
        • Allow the bites to cool in the fridge for 1-2 hours before serving.
        • Top each bite with a dollop of whipped cream just before serving.

        Nutrition

        Calories: 88kcalCarbohydrates: 7gProtein: 2gFat: 8gSaturated Fat: 4gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 2gCholesterol: 20mgSodium: 60mgPotassium: 49mgFiber: 1gSugar: 1gVitamin A: 1852IUVitamin C: 0.4mgCalcium: 29mgIron: 0.3mg
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        Chocolate Baked Oatmeal recipe (High protein + GF)

        If you’re anything like me, planning meals in advance can save you so much stress during the week. That’s why I love making this chocolate baked oats recipe (originally from Lillie Eats and Tells) at the beginning of the week. It’s the perfect blend of taste and nutrition thanks to zucchini and mini chocolate chips and other healthy ingredients like gluten-free oats and chocolate protein powder.  And for the record, I know this will sound crazy, but I don’t even heat it up when I eat it!  I actually prefer it cold, straight out of the fridge with a splash of almond milk. 🤷🏻‍♀️

        This post may include affiliate links for which I receive a small commission.  

        Table of contents

        Jump to Recipe

        😍 Why You’ll Love Chocolate Baked Oats

        • High Protein Content: Thanks to the chocolate protein powder and egg whites, these baked oats offer a protein boost to keep you full and satisfied. 
        • Gluten-Free: Made with gluten-free oats, these baked oats are perfect for those with gluten sensitivities.
        • Satisfaction: You may think I drank the kool-aide with this one, but I really get satisfaction with these. Similar to that of chocolate, undercooked brownies. I know!
        • Simple Ingredients: This recipe uses ingredients easily found at your local grocery store.
        • Great for Meal Prep: Prepare this dish at the beginning of the week and enjoy individual portions throughout, stored in an airtight container.

        🗒️ Ingredients

        • yellow summer squash or zucchini – this is where the bulk of the recipe comes from. Don’t worry, it won’t affect the flavor of the chocolate oats.  That’s what makes zucchini and squash such a home run for macro friendly baking!
        • liquid egg whites – you can separate whole eggs for this in a pinch.  I’ve also used half egg whites and half flax egg, just know that macros will change.  
        • almond milk – the original recipe calls for almond milk creamer, but I never have it on hand.  So I use almond milk to keep calories low and it turns out great.  
        • old fashioned oats- Use rolled oats for this to get the right texture. As with most oat recipes, you could sub in quick oats but don’t use steel cut!!
        • chocolate protein powder – I use the FASTer Way Hydrobeef protein powder. I love the way it tastes in my shakes, but it also bakes really well here too.  
        • jet black cocoa powder  – regular cocoa powder is fine too. 
        • vanilla extract 
        • baking powder
        • mini chocolate chips – these are key.  When you sprinkle them across the top they add a great texture and pop of real chocolate to each slice.  Use mini dark chocolate chips – not regular or large sized chips to keep it macro friendly.  
        Jump to Recipe

        💡Gluten-Free? Read This!

        Ensure you’re using certified gluten-free oats, whether they be quick oats, rolled oats, or steel-cut oats. Gluten-free oats are processed in facilities free from gluten contamination, making them safe for those with celiac disease or gluten sensitivity.

        I know this will sound crazy, but I don’t even heat it up when I eat it!  I actually prefer it cold, straight out of the fridge with a splash of almond milk.

        👩‍🍳 How to Make My Chocolate Baked Oats

        1. Preheat Your Oven to 350°F (175°C).
        2. Prepare the Squash by using a box grater to finely grate it.  You can use a food processor to get a smoother texture. In fact, it was recommended in the original version of this recipe, but I just cannot dirty another appliance when cooking!  
        3. In a large mixing bowl, combine the squash, egg whites, oats, milk, chocolate protein powder, cocoa powder, vanilla extract, and baking powder.
        4. Mix Well until all ingredients are fully combined.
        5. Pour into a greased 9×9 baking dish. For good measure I also line it with foil or parchment paper to make clean up easy.  Trust me, it sticks to the pan! Top with mini chocolate chips.
        6. Bake for 45-50 minutes or until the center is set. The bottoms may appear moist but will firm up as they cool.
        7. Cool to room temperature before cutting into 4 pieces.

        📓 Best served with

        Enjoy your chocolate baked oats with a drizzle of peanut butter, a pinch of salt, or a few fresh berries. Add a dollop of almond butter or cashew butter for some healthy fats and a depth of flavor. Pair with a glass of oat milk or tea for a complete, delicious breakfast.

        I top with a spray of Reddi Whip. Don’t judge!

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        👝 How to Store Leftovers

        Store leftovers in an airtight container covered with plastic wrap in the refrigerator. These oats can stay fresh for up to five days, making them perfect for meal prep. You can also freeze them for longer storage.

        🧠 Common Questions

        Can I use different types of milk?

        Yes! Feel free to use any type of milk, such as unsweetened vanilla almond milk, soy milk, or coconut milk, depending on your preference.

        What if I don’t have a food processor?

        A high-speed blender can also work well for grating the squash. Alternatively, you can grate it manually using a box grater.

        Can I make this vegan?

        Yes! Replace egg whites with flax eggs to make the recipe vegan-friendly.

        Is this recipe suitable for an air fryer?

        You can try baking individual portions in a muffin tin using an air fryer, but adjust the bake time accordingly.

        Chocolate Baked Oats (GF + high protein)

        I meal prep this one just for me <3
        Print Recipe Pin Recipe
        Servings 4
        Calories 254 kcal

        Ingredients
          

        • 2 yellow summer squash or zucchini finely grated (520 g)
        • 1 cup liquid egg whites
        • 1 ⅓ cup old fashioned oats
        • ¼ cup Califia Farms almond milk creamer or just sub your favorite milk
        • 2 scoops FW chocolate hydrobeef protein
        • ¼ cup jet black cocoa powder
        • 2 tsp vanilla
        • 2 tsp baking powder
        • 2 Tbsp mini chocolate chips

        Instructions
         

        • Pre-heat oven to 350 degrees.
        • In a large bowl, combine your squash (no need to drain), liquid egg whites, oats, creamer, protein powder, stevia, cocoa powder, vanilla, and baking powder. Mix well and pour into a greased 9×9 pan. Sprinkle the top with 2 Tbsp mini chocolate chips and bake for 45-50 minutes or until set. The bottoms will be wet but that’s ok! It gets better as it sits in the fridge.
        • Let them cool before cutting into 6 pieces.
        • Make sure to store in the refrigerator and enjoy!

        Nutrition

        Calories: 254kcalCarbohydrates: 32gProtein: 22gFat: 5gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 0.01gCholesterol: 3mgSodium: 401mgPotassium: 475mgFiber: 6gSugar: 8gVitamin A: 704IUVitamin C: 18mgCalcium: 183mgIron: 3mg
        Tried this recipe?Let us know how it was!

        About Me

        I’m Melanie.

        I’m a chef, registered dietitian, foodie, wife and mom.
        If you’re looking for quick and healthy meal inspiration that serves YOU and your family well, then you’ve come to the right place!

        Melanie Marcus Selfie

        Articles/

        Healthy holiday brussels sprouts with cranberries

        Need an addictive side dish this holiday season? This Brussels sprouts recipe uses a combo of simple ingredients to turn this mini cabbage into your favorite vegetable. Just try it, trust me! You will be so happy you have this recipe in your back pocket.  

        Table of contents

        😍 Why You’ll Love Perfect Roasted Brussels Sprouts

        If you’re looking for a simple yet delicious way to elevate your veggie game, this recipe is a must-try! With crispy edges, a golden-brown caramelized outside, and a tender inside, these little bites of goodness will become a family favorite. Tossed in olive oil, seasoned and roasted to crispy perfection, they’re a perfect side dish for any meal. Ready in under 30 minutes, they’re as easy to make as they are addictive!

        🗒️ Ingredients

        • Brussels sprouts, trimmed and halved – I will make these any time of year, but if you can find them still on the stalk, grab them!  
        • olive oil – no need for extra virgin olive oil since we’re going to cook it.  Save your EVOO for drizzling.
        • sea salt
        • black pepper
        • dried cranberries – pomegranate seeds can be used too.  To limit added sugars look for unsweetened dried cranberries.   
        • pecans – use walnuts or even pine nuts if that is what you have on hand.  
        • balsamic glaze (optional) – use your homemade balsamic reduction if you’ve got it!

        👩‍🍳 How to Make My Perfect Roasted Brussels Sprouts

        Step 1: Prep Your Sprouts

        Start by grabbing some fresh Brussels sprouts from your grocery store or farmer’s market. Trim the ends and halve the larger sprouts to ensure even cooking. Rinse them under cold water and pat dry with a paper towel.

        Step 2: Season the Sprouts

        In a large bowl, toss the halved Brussels sprouts with olive oil, sea salt, and freshly ground black pepper. This simple combination enhances the natural sweetness of the Brussels sprouts and reduces their bitter taste.

        Step 3: Roast for Perfection

        Preheat the oven to the ideal oven temperature of 400°F (200°C). Line a half sheet pan or large baking sheet with parchment paper for easy cleanup. Spread the Brussels sprouts in a single layer, cut sides down, to promote even cooking and achieve that perfect balance of crispiness and tenderness. Roast for 20-25 minutes of cook time, flipping halfway through. The goal is to achieve a golden brown finish.

        Step 4: Add Flavors

        While the Brussels sprouts are still warm, sprinkle dried cranberries and chopped pecans over the top. The cranberries add a touch of natural sweetness, while the pecans contribute a delightful crunch.

        Step 5: The Finishing Touch

        Drizzle with tangy balsamic glaze for an extra layer of flavor. If you prefer a more savory taste, consider adding crispy bacon bits or a sprinkle of parmesan cheese for a next-level dish.

        Step 6: Serve and Enjoy!

        Transfer your roasted Brussels sprouts to a serving platter or bowl. This flavorful side dish pairs well with roast meat, green beans, or your favorite main courses. It’s the perfect recipe to bring to a holiday party or Christmas dinner.

        💡 Gluten-Free? Read This!

        If you’re following a gluten-free diet, know that brussels sprouts and all other green vegetables are naturally gluten free! And this recipe contains naturally gluten-free ingredients. Just ensure your balsamic glaze and any additional toppings like bacon bits or parmesan cheese are labeled gluten-free to maintain the integrity of the dish.

        📓 Best Served With

        Perfect Roasted Brussels Sprouts pair marvelously with roast lamb, turkey or chicken. Serve with roasted carrots for a classic meal. The will complement any holiday spread, especially if you serve with my baked kale salad.

        For dessert you may like these festive cranberry bars 🙂

        👝 How to Store Leftovers

        If you have leftovers, store them in an airtight container in the fridge. They can be reheated easily on the stove top or air fryer for a quick weeknight dinner side.

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        🔍 Nutrition Benefits

        High in Fiber: Brussels sprouts provide 4g of fiber per cup, aiding digestion and promoting satiety.

        Rich in Vitamins: They are an excellent source of vitamin C (120% DV) and vitamin K (200% DV), supporting immune and bone health.

        Good Protein Source: With 3g of protein per cup, Brussels sprouts contribute to muscle repair and should be a go to for plant forward eaters.

        Packed with Antioxidants: Contain glucosinolates and flavonoids that fight inflammation and may reduce cancer risk.

        Mineral-Rich: Provide essential minerals like folate, potassium, manganese, and iron for optimal body function.

        Low in Carbs: With only 8g of carbs per cup, they’re ideal for low-carb diets and blood sugar control.

        🧠 Common Questions

        1. Can I make these ahead of time?

        Yes, you can prep the ingredients in advance and roast when needed. Perfect for Thanksgiving dinner?

        2. What if I don’t have balsamic glaze?

        No problem! Mix a bit of maple syrup or a little honey with a splash of lemon juice or apple cider vinegar for a tangy finish.

        3. How can I add more sweetness?

        Top with pomegranate seeds for color and pop of flavor.

        Roasted Brussels Sprouts

        Print Recipe Pin Recipe
        Course Side Dish
        Servings 4
        Calories 152 kcal

        Ingredients
          

        • 1 lb Brussels sprouts trimmed and halved
        • 1 tbsp olive oil
        • 1/2 tsp sea salt
        • 1/4 tsp black pepper
        • 1/4 cup dried cranberries
        • 1/4 cup pecans roughly chopped
        • 1 tbsp balsamic glaze optional

        Instructions
         

        • Preheat the oven to 400°F and line a baking sheet with parchment paper.
        • In a large mixing bowl, toss the halved Brussels sprouts with olive oil, salt, and black pepper until they’re well-coated.
        • Spread the Brussels sprouts in an even layer on the baking sheet and roast for 20-25 minutes, flipping halfway through, until they’re golden brown and crispy.
        • Remove from the oven, and while they’re still warm, sprinkle cranberries and pecans over the top.
        • Drizzle with balsamic glaze if desired, toss gently, and serve warm.

        Nutrition

        Calories: 152kcalCarbohydrates: 19gProtein: 4gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gSodium: 320mgPotassium: 472mgFiber: 5gSugar: 9gVitamin A: 859IUVitamin C: 96mgCalcium: 53mgIron: 2mg
        Tried this recipe?Let us know how it was!

        ​

        Recipe/

        Buffalo Chicken Dip Recipe (Healthier + Easy) 🐔🔥

        I’ve been thinking that game day needs a healthy twist in the Marcus house. I just wanted something higher protein, lower fat and not full of empty calories. And I wanted something that we would all eat. So when Primal Kitchen sent us a sampler box complete with dressings, dips and buffalo sauce, a healthier buffalo chicken dip was an obvious choice. I tweaked the recipe they have on their website to trim down the fat even more and guess what?  No one noticed :). I recommend you try this healthier buffalo chicken dip recipe if you need a crowd favorite or something for this years  Super Bowl party. Using simple ingredients, this dip offers all the creamy texture and bold flavors you love, without the guilt. Yay!

        Table of contents

        Jump to Recipe

        😍 Why You’ll Love This Healthier Buffalo Chicken Dip

        This dip is packed with flavor from rotisserie chicken, buffalo sauce, and a blend of cheeses. It’s a lighter version that keeps that classic taste while sneaking in healthier ingredients like low-fat cream cheese. You’ll love how easy it is to make too – a great option for last-minute gatherings.

        🗒️ Ingredients

        Here’s what you’ll need to whip up this delicious dip:

        • rotisserie chicken breast, shredded
        • low-fat cream cheese, softened to room temperature
        • Primal Kitchen Mayo
        • Primal Kitchen Original Buffalo Sauce (1 bottle)
        • Avocado Oil Spray
        • 1 stalk green onion, chopped
        • ¼ cup blue cheese crumbles
        Jump to Recipe

        💡 Gluten-Free? Read This!

        This dip is naturally gluten-free when served with options like celery sticks, carrot sticks, or gluten-free tortilla chips. 

        👩‍🍳 How to Make My Healthier Buffalo Chicken Dip

        1. Preheat Your Oven to 350°F.
        2. Shred the Chicken using your hands or a food processor. (I like to do this in my stand mixer). Place the shredded chicken in a large mixing bowl.  
        3. Mix the Ingredients by adding the softened cream cheese and mixing well. Pour the buffalo sauce and mayo over the mixture, and mix until thoroughly combined.
        4. Prepare the Baking Dish by lightly greasing it with avocado oil spray. Scoop the mixture into the dish.
        5. Bake for 20 Minutes or until the dip is golden and bubbly.
        6. Top with Blue Cheese Crumbles and Green Onions for extra flavor and a pop of color.

        📓 Best Served With

        This dip pairs well with an assortment of your usual veggies like celery sticks and carrot sticks, or snacks like pretzels, pita chips, or tortilla chips. For a milder flavor, try serving with mini bell peppers or red bell peppers. You can also go the sweet and savory route and serve with diced pineapple for a fresh bite.

        👝 How to Store Leftovers

        Store any leftover healthy buffalo chicken dip in an airtight container. It will stay fresh in the fridge for 3-4 days. Simply reheat the leftover dip in a microwave-safe dish or a slow cooker for the best results.

        🧠 Common Questions

        Can I use canned chicken?  

        Yes, canned chicken is a convenient substitute. Just make sure to drain it well before using.

        Can I make this in a crock pot?  

        Absolutely! Combine all ingredients in a crock pot and cook on medium heat for 2-3 hours, stirring occasionally.

        What about adding extra cheese?  

        Feel free to experiment with different cheeses like cheddar cheese, mozzarella, or pepper jack for more flavor. Just remember this will increase the fat macros quickly.

        What’s the benefit of using Primal Kitchen Buffalo sauce?

        Quality Fats: Primal Kitchen uses high-quality, minimally processed fats like avocado oil, which is rich in monounsaturated fats and tend to be less inflammatory than seed oils (e.g., canola or soybean oil) that are more common in processed foods.

        Whether you’re hosting a super bowl party or just in the mood for a delicious, lighter version of a classic recipe, this healthier buffalo chicken dip is sure to be a hit. 

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        👩‍🍳 Why Is This Recipe Macro Friendly?

        This healthy buffalo chicken dip recipe is great for anyone watching their macros! It strikes a perfect balance of protein, fats, and carbs, making it fit for different diets. Lean chicken breast gives you plenty of protein for muscle building and repair. Plus, using low-fat dairy or dairy-free options keeps the saturated fats down, so you can enjoy that creamy texture and rich flavor without worrying about heart health. Don’t forget the fresh veggies for dipping—they add fiber and vitamins, keeping the carbs light and wholesome. You can enjoy this tasty snack without sacrificing your dietary goals!

        Plus, I made the portion size “reasonable”.  The original recipe called for 10 portions, but we all know buffalo dip is hard to resist!  So let’s just be realistic 🙂

        Buffalo Chicken Dip

        Print Recipe Pin Recipe
        Course Appetizer
        Cuisine American
        Servings 8
        Calories 370 kcal

        Ingredients
          

        • 12 oz rotisserie chicken breast shredded
        • 4 oz. low-fat cream cheese softened to room temperature
        • ¼ cup Primal Kitchen Mayo
        • 8.5 oz Primal Kitchen Original Buffalo Sauce (1 bottle)
        • Primal Kitchen Avocado Oil Spray
        • 1 stalk green onion chopped
        • 1/4 cup blue cheese crumbles

        Instructions
         

        • Preheat your oven to 350°F.
        • Using your hands, remove all of the meat from the rotisserie chicken and shred into small pieces. Place chicken meat in a stand mixer.
        • Add softened cream cheese and mix.
        • Pour Primal Kitchen Buffalo Sauce over the mixture and add Primal Kitchen Mayo. Mix until thoroughly combined.
        • Scoop the mixture into an oven-safe baking dish lightly greased with oil spray.
        • Bake for 20 minutes or until golden and bubbly. Top with blue cheese crumbles and green onions, if desired
        • Serve with an assortment of celery and carrot sticks, pretzels, or potato chips. Enjoy!

        Notes

        If you go with light mayo and fat free cream cheese you’ll bring macros down to 282 calories, 20g carb, 14g fat and 21g protein.  

        Nutrition

        Calories: 370kcalCarbohydrates: 19gProtein: 21gFat: 25g
        Keyword chicken
        Tried this recipe?Let us know how it was!
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        Pumpkin Pie Spice Baked Oatmeal Recipe (Gluten Free)

        This recipe is for the pumpkin spice fans out there.  It checks the box for warm spices, quick breakfast and macro friendly. Now that I think about it, it’s kinda custardy like pumpkin pie. This Pumpkin Pie Oatmeal Bake is a hearty, baked oatmeal treat that’s absolutely one of my favorite breakfasts. Packed with nutrients and easy to prepare, this oatmeal bake is a great way to start your day right. 

        You may also like my GF pumpkin muffins or the pumpkin spiced Dole whip too. LMK if you try them!

        Table of contents

        😍 Why You’ll Love Pumpkin Pie Oatmeal Bake

        • Healthy Breakfast Staple: Packed with protein and fiber, it’s a good source of protein with 10g per serving and keeps you full longer.
        • Meal Prep Friendly: Prepare it ahead of time and have individual portions ready for those hectic mornings.
        • Fall Flavors Galore: The pumpkin spice flavor will remind you of a cozy pumpkin spice latte.
        • Simple Ingredients: Uses basic ingredients you probably already have in your pantry.
        • Versatile and Delicious: Customize with your favorite things like chocolate chips, almond butter, or a dollop of Greek yogurt. I won’t lie, sometimes I just have it as my after dinner treat.  

        🗒️ Ingredients

        • rolled oats – you can use quick oats as well.  Though, I think rolled provide a better texture.  
        • pumpkin puree- don’t use pumpkin pie filling.  While tasty, it is sweetened pumpkin with extra calories and added sugar which we’re trying to avoid!
        • large eggs – you can substitute up to 2 eggs for flax eggs and still get that custardy texture.  
        • almond milk – or milk of choice.  Using cow’s milk will add protein.
        • pure maple syrup – coconut sugar is a good alternative
        • vanilla extract
        • pumpkin pie spice – if you don’t have it, use equal parts cinnamon and nutmeg.
        • baking powder
        • salt
        • walnuts or pecans (optional)
        • raisins or dried cranberries (optional)
        • Optional toppings for serving, like a drizzle of maple syrup or peanut butter

        💡 Gluten-Free? Read This!

        To make this recipe gluten-free, simply substitute the rolled oats for certified gluten-free oats or quick oats. You’ll get the same flavor and best texture with these alternatives!

        👩‍🍳 How to Make My Pumpkin Pie Oatmeal Bake

        1. Prepare the Baking Dish: Preheat your oven to 350°F (175°C) and grease a 9×9-inch baking dish with cooking spray.
        2. Mix Wet Ingredients: In a large bowl, whisk together the pumpkin purée, eggs, almond milk, pure maple syrup, and vanilla extract until smooth.
        3. Combine Dry Ingredients: In a separate bowl, mix the rolled oats, pumpkin pie spice, baking powder, and salt.
        4. Combine and Pour: Combine the wet ingredients and dry ingredients, stirring until well mixed. If using, fold in the nuts and dried fruit.
        5. Bake: Pour the mixture into the prepared baking dish and spread evenly. Bake for 30-35 minutes until the center is set and the edges are golden brown.
        6. Serve: Allow to cool slightly before cutting into squares. Serve warm with a drizzle of maple syrup or a dollop of Greek yogurt.

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        📓 Best Served With

        This pumpkin oatmeal bake pairs wonderfully with:

        • A warm cup of coffee or English Breakfast tea
        • Fresh fruit like berries or apple slices
        • Your favorite nut butter or almond butter spread on top

        👝 How to Store Leftovers

        Store leftovers in an airtight container in the refrigerator for 3-4 days.  To enjoy the next morning, reheat in a toaster oven or microwave.

        🧠 Common Questions

        • Can I use steel-cut oats instead of old-fashioned oats?  

          Absolutely! Steel-cut oats will add a nice chewy texture, but ensure to adjust the baking time slightly.

        • Can I substitute the sweetener?  

          Yes! Feel free to use honey, brown sugar, or coconut sugar instead of pure maple syrup. Monk fruit crystals would make this a sugar free option.

        If you try this recipe, and I hope you do! Leave a comment below or tag me on social @miss_nutritious_eats!

        Pumpkin Spice Oatmeal Bake

        Print Recipe Pin Recipe
        Course Breakfast
        Servings 4
        Calories 245 kcal

        Ingredients
          

        • 1 cup rolled oats
        • 1 can pumpkin puree 15 oz
        • 4 large eggs
        • 1 cup almond milk
        • 1/4 cup maple syrup
        • 1 teaspoon vanilla extract
        • 1 teaspoon cinnamon
        • 1/2 teaspoon nutmeg
        • 1/2 teaspoon baking powder
        • 1/4 teaspoon salt
        • 1/2 cup chopped walnuts or pecans optional
        • 1/2 cup raisins or dried cranberries optional

        Instructions
         

        • Preheat your oven to 350°F (175°C) and grease a 9×9-inch baking dish.
        • In a large bowl, whisk together the pumpkin puree, eggs, almond milk, maple syrup, and vanilla extract until smooth.
        • In a separate bowl, mix the rolled oats, cinnamon, nutmeg, baking powder, and salt. Combine the wet and dry ingredients, stirring until well mixed. If using, fold in the nuts and dried fruit.
        • Pour the mixture into the prepared baking dish and spread evenly. Bake for 30-35 minutes, or until the center is set and the edges are golden.
        • Let cool slightly before cutting into squares and serve warm!

        Nutrition

        Calories: 245kcalCarbohydrates: 37gProtein: 10gFat: 7gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gTrans Fat: 0.02gCholesterol: 164mgSodium: 351mgPotassium: 403mgFiber: 6gSugar: 16gVitamin A: 16775IUVitamin C: 4mgCalcium: 195mgIron: 3mg
        Tried this recipe?Let us know how it was!
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        Quick Oven Baked Chicken Parmesan Recipe

        I’m on a constant quest for an easy chicken dinner that will please my whole family.  And by that I mean, I want my husband to like it, I’d like my kids to at least try it and ideally it willI meet my macros (low in fat and higher in protein).  So, if you’re looking for that too, this oven-baked chicken parmesan is the perfect option. 

        Table of contents

        😍 Why You’ll Love my baked chicken parm

        While it tastes great and is a major crowd pleaser, what I love most is that all the chicken can be cooked at the same time, in one pan in the oven making it a quick weeknight dinner. Say goodbye to air frying or pan frying in batches and say hello to crispy chicken cutlets.  The best part is you can stop there for sandwiches or picky kids or top with tomato sauce and shredded cheese for an easy chicken parmesan .  It’s the classic Italian dish without the extra effort and mess of frying. ❤️

        🗒️ Ingredients

        • boneless skinless chicken breasts – I usually take one pound of boneless, skinless chicken breast and butterfly each breast making two thinner pieces.  
        • eggs – this is for making and egg wash before dredging in the breadcrumb mixture.
        • Kosher salt – I like Diamond Crystal.  
        • black pepper – go with fresh cracked black pepper
        • Panko bread crumbs – Instead of using Italian bread crumbs we’re making our own by adding dried spices and cheese.  
        • dried oregano
        • garlic powder
        • parmesan cheese
        • cooking spray – you can use an olive oil cooking spray 
        • mozzarella cheese – I suggest grating your own or last night I even used the mini mozzarella pearls from Trader Joe’s and they came out great!  
        • marinara sauce – If you have homemade pasta sauce definitely use it, if not, I usually have Rao’s on hand.  

        👩‍🍳 How to Make My baked chicken parm

        Step 1: Prepare Your Chicken

        Remove the chicken breasts from the refrigerator up to an hour before cooking. You want them at room temperature for even cooking. Pat them dry with a paper towel and use a meat mallet to pound them to a uniform thickness. This helps you get that perfect golden brown crust.

        Step 2: Season and Coat

        In a shallow bowl, combine breadcrumbs, oregano, garlic powder, and grated parmesan cheese. After seasoning the chicken with salt and pepper, dip chicken cutlets into the breadcrumb mixture, ensuring a full coating on each.

        Step 3: Set Up for Easy Cleanup

        Place a wire rack on a baking sheet lined with foil or parchment paper. Spray the rack with cooking spray for a healthy chicken option using less oil.

        Step 4: Baking Time

        Preheat your oven to 450 degrees. Arrange the breaded chicken in a single layer on the wire rack to ensure even crisping. Bake for 20-25 minutes. Use an instant-read thermometer to ensure the chicken reaches an internal temperature of 165°F.

        Step 5: Add Sauce and Cheese

        Remove the chicken from the oven and spoon 1-2 tablespoons of marinara sauce on top of each cutlet. Sprinkle with shredded mozzarella cheese. Return to the oven for 5 more minutes of baking, until the cheese is melted and bubbly.

        Step 6: Serve and Enjoy

        Garnish your chicken parmigiana with fresh parsley and serve alongside pasta or a simple salad. This particular recipe is also a great option for picky eaters who might not enjoy traditional Italian food.

        💡Gluten-Free? Read This!

        Just swap out your panko breadcrumbs for gluten free breadcrumbs and you’re set! 

        📓 Best served with

        Serve with nutrient-dense, lower-calorie sides that complement its flavors without adding unnecessary calories. Here are some healthier side options:

        1. Vegetable-based sides

        Steamed or roasted vegetables: Broccoli, zucchini, asparagus, or green beans provide fiber and vitamins with minimal calories.

        Zoodles (zucchini noodles): A low-carb alternative to traditional pasta.

        Cauliflower rice: A grain-free, low-calorie option that absorbs flavors well.

        2. Salads

        Mixed greens salad: Toss leafy greens like spinach or arugula with a light vinaigrette.

        3. Whole grains or grain alternatives

        Whole wheat pasta: If you prefer pasta, opt for whole grain versions for more fiber and nutrients.

        Spaghetti squash: A great low-calorie substitute for traditional spaghetti.

        👝 How to Store Leftovers

        1. Cool It Down

        Let the Chicken Parmesan cool to room temperature (about 30 minutes) before storing it. Avoid placing hot food directly in the fridge to prevent moisture buildup, which can make it soggy.

        2. Use Airtight Containers

        Place the Chicken Parmesan in an airtight container to prevent air exposure, which can cause the food to dry out or develop freezer burn. Separate the chicken from the sauce, if possible, to maintain crispness.

        3. Refrigeration (Short-term Storage)

        Store in the fridge for up to 3-4 days.

        Reheat by placing it in the oven at 350°F (175°C) for about 10-15 minutes, or until heated through. This helps the chicken stay crispy. You can also use a microwave for quicker reheating, but the texture may be softer.

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        🧠 Common Questions

        1. How do I get the chicken crispy?

        Pat the chicken dry before breading and use panko breadcrumbs instead of regular breadcrumbs for extra crunch (or a combo of both). 

        2. How do I prevent soggy Chicken Parmesan?

        Keep the sauce and chicken separate until serving if possible. When assembling, only lightly coat the top of the chicken with sauce to avoid the breading becoming soggy. Broiling the dish at the end for 1-2 minutes can help crisp up the top layer.

        3. What’s the best cheese to use for Chicken Parmesan?

        Mozzarella, Parmesan, and Provolone are commonly used. Mozzarella provides a melty texture, Parmesan adds a sharp flavor, and Provolone is a mild, creamy option. You can also use part-skim mozzarella for a lighter version.

        4. Can I make Chicken Parmesan ahead of time?

        Yes. You can bread and fry the chicken in advance, then store it in the fridge for up to a day before assembling and baking. However, add the sauce and cheese right before baking to keep the chicken crispy.

        5. What’s the best way to reheat Chicken Parmesan?

        Tip: Reheat in the oven at 350°F (175°C) to maintain crispness, or use a microwave for a faster option. If reheating in the microwave, place a damp paper towel over the dish to prevent the chicken from drying out.

        6. Can I make a gluten-free version of Chicken Parmesan?

        Yes. Substitute the breadcrumbs with gluten-free breadcrumbs and use gluten-free flour for dredging the chicken. 

        7. What can I substitute for chicken?

        Eggplant or tofu are great alternatives. For eggplant, slice, salt, and pat dry before breading and baking. For tofu, press it to remove excess moisture, then bread and bake as you would with chicken.

        Baked Chicken Parm

        Print Recipe Pin Recipe
        Course Main Course
        Cuisine Italian
        Servings 4
        Calories 316 kcal

        Equipment

        • large sheet pan
        • baking rack

        Ingredients
          

        • 1 pound boneless skinless chicken breasts sliced in half to make 8
        • 1/2 tsp Kosher salt
        • ¼ teaspoon fresh cracked black pepper
        • 1 cup Panko bread crumbs
        • ½ teaspoon dried oregano
        • ½ teaspoon garlic powder
        • 1/4 cup grated Parmesan Cheese
        • cooking spray
        • 1 cup mozzarella cheese grated
        • 1 cup marinara sauce

        Instructions
         

        • Remove the chicken breasts from the refrigerator up to an hour before cooking. You want them at room temperature for even cooking. Pat them dry with a paper towel and use a meat mallet to pound them to a uniform thickness. This helps you get that perfect golden brown crust.
        • In a shallow bowl, combine breadcrumbs, oregano, garlic powder, and grated parmesan cheese. After seasoning the chicken with salt and pepper, dip chicken cutlets into the breadcrumb mixture, ensuring a full coating on each.
        • Place a wire rack on a baking sheet lined with foil or parchment paper. Spray the rack with cooking spray for a healthy chicken option using less oil.
        • Preheat your oven to 450 degrees. Arrange the breaded chicken in a single layer on the wire rack to ensure even crisping. Bake for 20-25 minutes. Use an instant-read thermometer to ensure the chicken reaches an internal temperature of 165°F.
        • Remove the chicken from the oven and spoon 1-2 tablespoons of marinara sauce on top of each cutlet. Sprinkle with shredded mozzarella cheese. Return to the oven for 5 more minutes of baking, until the cheese is melted and bubbly.

        Nutrition

        Calories: 316kcalCarbohydrates: 16gProtein: 35gFat: 12gSaturated Fat: 6gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 0.01gCholesterol: 100mgSodium: 1108mgPotassium: 673mgFiber: 2gSugar: 3gVitamin A: 548IUVitamin C: 6mgCalcium: 243mgIron: 2mg
        Tried this recipe?Let us know how it was!