What’s In This Bowl of Goodness

A simple lineup of cozy, wholesome ingredients comes together to make this warm, comforting apple cinnamon protein oatmeal recipe. Here’s what you’ll need:

A Few Key Ingredient Notes:

• Rolled oats: Old-fashioned rolled oats are my go-to because they create the best creamy-yet-hearty texture. I’ve also tested this recipe with quick oats, and they work well! Just keep in mind they’ll give you a softer, creamier bowl with less of that hearty oat texture.
• Apple: Chop your apple into small pieces so it softens right along with the oats. I love Honeycrisp or Fuji for their natural sweetness, but any apple works. And I leave the skin on! It saves time, adds fiber, and you barely notice it once cooked.
• Cinnamon: I find ½ teaspoon adds the perfect amount of warm, cozy cinnamon flavor without overpowering the apples.
• Egg whites: This is how we add protein without protein powder. As the egg whites cook, they blend right into the oats, creating that thick, creamy, fluffy texture I love. The key is to make sure your oats aren’t boiling hot, then slowly pour in the egg whites while stirring constantly. This helps them blend smoothly into the oats instead of scrambling.
• Water: I usually use water because the egg whites make the oatmeal plenty creamy. But my son loves his oats extra creamy, so sometimes I’ll swap in dairy or non-dairy milk instead. Either works beautifully!

Helpful Tips for Creamy Apple Cinnamon Oatmeal

• Use a smaller apple dice. The smaller you chop the apples, the faster and more evenly they’ll cook, so you get soft, tender bites instead of firm chunks.
• Stir often while cooking. I can’t emphasize this enough! Frequent stirring is what gives the oats that thick, creamy texture and keeps them from sticking to the bottom of the pot. It’s especially important once you add the egg whites so they blend smoothly into the oats instead of scrambling.
• Add the egg whites slowly. Pour them in gradually over low heat, stirring constantly, so they blend into the oatmeal smoothly instead of scrambling.
• Let it sit before serving. Oatmeal thickens as it rests, so pulling it slightly early and letting it sit for a minute or two will give you the best consistency.
• Adjust the consistency to your liking. If you prefer a thinner oatmeal, stir in a splash of milk or water at the end until it reaches the texture you want.

Thanks so much for reading! If you make this recipe, I would love it if you could give it a ★ rating below. Follow me on YouTube, Instagram, and Facebook for more healthy food inspiration. Cheers!

And while each muffin happens to have 11 grams of protein and 4 grams of fiber, you’d honestly never know it from the taste. There’s no dry, rubbery “protein muffin” situation happening here. Just a cozy, chocolatey pumpkin muffin that also happens to have a little extra staying power. Win-win!

I love making a batch on the weekend so we have them ready to grab throughout the week. They’re great for a quick breakfast, an afternoon snack, or packed into lunch boxes. I especially love one warmed up with a little almond butter on top, although I’ve eaten plenty of them cold, straight from the fridge, and can confirm they’re pretty delicious that way too.

If you love having something homemade and ready to go during the week, add these to your fall baking list. They’re easy, satisfying, and make pumpkin season just a little more delicious.

Love Pumpkin? Same!
Try pairing your pumpkin protein muffin with my Pumpkin Spice Latte or my Pumpkin Protein Smoothie. Because when it comes to pumpkin season, I say, “go big or go home”.

What Makes These Muffins So Good

A simple mix of wholesome ingredients comes together to make these soft, flavorful pumpkin protein muffins. Here’s what you’ll need:

A Few Key Ingredient Notes:

• Pumpkin puree: Use 100% pure pumpkin (not pumpkin pie filling, which already has sugar and spices added and will change the recipe!). I’ve also tested these muffins with canned sweet potato puree when I couldn’t find pumpkin, and it’s a perfect swap. You honestly can’t tell the difference!
• Greek yogurt, eggs + coconut oil: Greek yogurt, eggs + coconut oil: I recommend bringing the yogurt and eggs to room temperature and letting the melted coconut oil cool slightly before mixing. This will help everything blend together smoothly. If you add melted coconutoil t cold and prevents the coconut oil from firming up when it hits cold ingredients.
• Oat flour: Store-bought oat flour works great, or you can make your own oat flour in one minute (just blend rolled oats into a fine flour). For the most consistent results (and the best muffin texture!), I recommend using the weight listed in the recipe. If you need these muffins to be gluten-free, be sure to use certified gluten-free oat flour or oats.
• Protein powder: The protein powder you use matters! Vanilla whey protein powder is my preference, as it gives these muffins the best texture. Whey-casein blends and plant-based protein powders can also work, although the texture may vary slightly. I’ve also tested these with beef isolate protein powder and found that it doesn’t bake nearly as well, so I don’t recommend it for this recipe.
• Pumpkin pie spice: This is what gives pumpkin baked goods that classic pumpkin flavor, so don’t skimp! I use a generous amount to make sure those warm, cozy spices really come through.
• Coconut sugar: I love the subtle caramel flavor coconut sugar adds to these muffins, but if you want to keep the added sugar lower, golden monk fruit is an easy 1:1 swap.
• Chocolate chips: I like using Lily’s chocolate baking chips because they have no added sugar but still give these muffins plenty of rich, chocolatey flavor. You can use regular chocolate chips if you prefer.

How to Make Chocolate Chip Pumpkin Protein Muffins

Tips for the Best Protein Muffins

Protein muffins can be a little finicky, but these simple tips will help you get soft, tender muffins every time.

• Don’t skip the 10-minute rest. Once the batter is mixed, let it sit for 10 minutes before filling your muffin cups. This gives the oat flour and protein powder time to absorb some of the liquid and thicken the batter, which also helps create those beautiful domed tops. Once it rests, resist the urge to stir it again!
• Fill the muffin cups generously. If you want tall, bakery-style muffins, don’t be afraid to fill those cups! Divide the batter evenly so each muffin gets plenty of batter and they bake at the same rate.
• Keep an eye on them toward the end. Protein muffins can go from perfectly moist to dry pretty quickly. Pull them when the tops are set and a toothpick comes out with a few moist crumbs. A little moisture is your friend here!
• A light-colored metal muffin pan works best. It heats more evenly than a dark pan, so the muffins bake through without the bottoms and edges getting too dark. And once they’ve cooled for a few minutes, transfer them to a wire rack so they don’t continue cooking in the hot pan.

Thanks so much for reading! If you make this recipe, I would love it if you could give it a ★ rating below. Follow me on YouTube, Instagram, and Facebook for more healthy food inspiration. Cheers!

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Pumpkin Protein Muffins

These healthy fall muffins are tender, warmly spiced, and packed with melty pockets of dark chocolate. They’re easy to make in one bowl and have 11 grams of protein per muffin.

Course BREAKFAST, snack

Cuisine American

Diet Low Calorie, Low Fat

Prep Time 20 minutes minutes

Cook Time 23 minutes minutes

Total Time 43 minutes minutes

Servings 12 muffins

Calories 185kcal

Author Dani Spies

Ingredients

Wet Ingredients

• 1¼ cups (300g) pumpkin puree (not pumpkin pie filling)
• 1⅓ cups (300g) nonfat plain Greek yogurt at room temperature
• 2 large (100g) eggs at room temperature
• 2 tablespoons (30g) unrefined coconut oil melted
• 2 teaspoons (12g) vanilla extract

Dry Ingredients

• 2¼ cups (215g) oat flour
• 1/2 cup (60g) vanilla whey protein powder
• 1/3 cup (50g) coconut sugar
• 1 tablespoon plus 1 teaspoon (9g) pumpkin pie spice
• 2½ teaspoons (10g) baking powder
• 1/2 teaspoon (3g) baking soda
• 1 teaspoon (5g) kosher salt

Fold-ins

• 1/2 cup (85g) Lily's chocolate baking chips

Instructions

• Preheat the oven to 375°F and line a 12-cup muffin pan with paper liners.
• In a large bowl, whisk together the pumpkin puree, Greek yogurt, eggs, melted coconut oil, and vanilla until completely smooth.
• Add the oat flour, protein powder, coconut sugar, pumpkin pie spice, baking powder, baking soda, and salt directly to the same bowl, and add most of the chocolate chips at the same time, holding back a small handful for the tops. Fold everything together with a spatula just until no dry streaks remain. Do not overmix, since this is the only time you stir the batter.
• Let the batter rest, undisturbed, for 10 minutes. This gives the oat flour and protein powder time to fully absorb the liquid and lets the leavening begin to work, which is the difference between a muffin that domes and one that spreads. The batter will thicken noticeably. Do not stir it again after this point.
• Divide the batter evenly among the 12 liners. The batter is thick, so it will mound rather than level out, and that is what you want. Press the reserved chocolate chips into the tops so they stay visible after baking.
• Bake at 375°F for 20 to 23 minutes, until the tops are domed and golden and spring back when pressed lightly in the center.
• Cool in the pan for 10 minutes, then transfer to a wire rack. They firm up and improve as they cool, so give them the full 10 minutes before digging in.

Notes

Store in an airtight container in the refrigerator for up to 5 days. To freeze, cool completely, freeze on a tray for 1 hour, then transfer to a freezer bag for up to 3 months. Microwave from frozen for 30–40 seconds.

Nutrition

Serving: 1muffin | Calories: 185kcal | Carbohydrates: 23g | Protein: 11g | Fat: 7g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 41mg | Sodium: 374mg | Potassium: 202mg | Fiber: 4g | Sugar: 5g | Vitamin A: 4019IU | Vitamin C: 1mg | Calcium: 124mg | Iron: 2mg

One habit that has made healthy eating easier for me is focusing on ingredient quality. Rather than giving up the foods I love, I look for simple ways to level up the ingredients I use. For example, white flour becomes white whole wheat flour, sour cream becomes Greek yogurt, and refined sugar might become maple syrup or coconut sugar. I do this with a lot of my recipes, and this Greek yogurt banana bread is no exception!

My absolute favorite part of this recipe is the diced banana folded into the batter. As it bakes, it creates little pockets of sweet, tender banana throughout the loaf, making every slice extra delicious (I just know you’re going to love it!). It’s basically a healthy banana bread that doesn’t taste like a healthy banana bread! lol.

Enjoy it warm with a little peanut butter, pack it in lunchboxes, or grab a slice and pair it with a frothy protein coffee for a well-balanced breakfast! I can tell you one thing for sure: it never lasts long around here!

Gather These Ingredients

A few simple ingredients come together to make this perfectly moist, healthier banana bread recipe. Here is a look at what you’ll need:

A Few Key Ingredient Notes:

• Bananas: The bananas do most of the heavy lifting when it comes to sweetness, so the riper, the better! Look for bananas with lots of brown spots (or even mostly brown peels) for the sweetest flavor. When testing this recipe, I wanted big banana flavor, but I found that adding too much mashed banana made the loaf gummy. My solution? I mash most of the bananas, then fold in one diced banana at the end. You get little pockets of sweet banana throughout the loaf while still maintaining that soft, moist, tender texture.
• Plain Greek yogurt: Greek yogurt makes the bread extra moist and tender while adding a small protein boost (hey, every bit counts!). And while I wouldn’t consider this a high-protein recipe, I love sneaking in a little extra protein whenever I can—especially when it makes the recipe even more delicious. If you’d prefer a higher-protein loaf, try my high-protein banana bread recipe (it’s delicious!).
• White whole wheat flour: This is one of my favorite flours for baking quick breads and muffins because it’s 100% whole grain but made from a lighter variety of wheat. You get the fiber and nutrients of whole wheat flour with a softer texture and milder flavor, so your baked goods don’t feel dense or heavy.
• Coconut sugar: Coconut sugar naturally sweetens the bread with a subtle caramel-like flavor. If needed, you can substitute light or dark brown sugar. For a sugar-free option, brown monk fruit is a great choice.

Switch It Up! Fun Ways to Customize This Recipe:

Take this recipe and make it your own! There are so many delicious ways to add your own spin. Here are some ideas to get you started.

• Swap the flour: Don’t have white whole wheat flour? Use an equal amount of all-purpose flour or whole wheat pastry flour.
• Add chocolate chips: Fold in ½ to 1 cup of semi-sweet, dark, or mini chocolate chips for a sweeter treat.
• Mix in nuts: Stir in ½ cup of chopped walnuts or pecans for extra crunch and flavor.
• Try different spices: Add a pinch of nutmeg, cardamom, or pumpkin pie spice along with the cinnamon for cozy, warm flavor.
• Add dried fruit: Mix in ½ cup of raisins, dried cranberries, or chopped dates for extra sweetness and texture.
• Make muffins: Divide the batter into a lined muffin pan and bake at 350°F for 18–22 minutes, or until a toothpick comes out clean.

How to Make Greek Yogurt Banana Bread

Helpful Tips for a Perfect Loaf

• Measure your flour correctly: When I attended cooking school, I learned the best way to measure your flour is to spoon the flour into your measuring cup and level it off instead of scooping directly from the bag. If you have a kitchen scale, weighing your flour is even more accurate and helps ensure your banana bread turns out soft and moist every time. Too much flour can make the loaf dry and dense (no bueno!).
• Tent with foil if needed: If the top of your loaf browns faster than the center bakes, loosely cover it with foil during the last 10–15 minutes. This helps the inside finish baking without over-browning the top.
• Ripen bananas quickly: Need ripe bananas but don’t want to wait? Place unpeeled bananas on a baking sheet and bake at 300°F for 15–30 minutes, until the peels turn dark and the fruit softens. Let them cool before peeling and using. This is a great little hack to keep in your back pocket!
• Don’t overmix the batter: Stir the ingredients just until combined. Overmixing can lead to a tougher, denser loaf instead of a soft and tender one.

The more I cook, the more I appreciate recipes that can pull double duty, like this easy-peasy chickpea cucumber salad. Whether you’re serving it with dinner, packing it for lunch, or bringing it to a summer BBQ, this salad recipe is one you’ll make on repeat. Best of all, the flavors get even better after a little time in the fridge, making it a great make-ahead recipe.

I love making a big batch at the beginning of the week and pairing it with grilled chicken or pan-seared salmon for a quick, balanced meal. It’s quick and delicious, and it makes healthy eating feel a whole lot easier.

PRO TIP: If you love chickpea salads, be sure to check out my Mediterranean chickpea salad with tomatoes and my creamy tuna chickpea salad. Both are fresh, flavor-packed recipes that’re perfect for meal prep, picnics, BBQs, and an easy summer lunch.

Gather These Ingredients

This simple salad relies on a handful of fresh ingredients that work together perfectly. Here’s a closer look at what you’ll need:

A Few Key Ingredient Notes:

• Persian cucumbers are my first choice for this salad because they’re extra crisp, naturally sweet, and have very few seeds. That means no peeling, less water, and a salad that stays crunchy even after dressing. If you can’t find them, an English cucumber is a great substitute.
• Feta cheese adds the perfect salty, creamy contrast to the crisp cucumbers and hearty chickpeas. If you can find it, I highly recommend buying a block of feta packed in brine and crumbling it yourself. The flavor and texture are superior to the pre-crumbled variety. Once you try it, you’ll see what I mean (it’s SO good!).
• Red onion: Thinly sliced red onion adds a little bite and balances the freshness of the cucumbers and herbs. If you prefer a milder flavor, soak the onions in cold water for 10 minutes before adding them to the salad.

How to Make a Simple Chickpea Cucumber Salad

This salad is one of my favorite side dishes for summer entertaining because it can be made ahead and served cold. Plus, it’s super quick and easy to toss together! Here’s how:

Delicious Ways to Serve It

• As a side dish: Serve alongside grilled meats, burgers & sandwiches, or your favorite BBQ recipes.
• As a light lunch: Turn it into a protein- and fiber-rich meal by adding a can of tuna (or salmon) and a couple of perfectly cooked hard-boiled eggs.
• Stuff it into pita bread: Tuck leftovers into warm pita bread or a high-protein wrap, then top with a dollop of fresh tzatziki for a simple Mediterranean-inspired lunch.

Thanks so much for reading! If you make this recipe, I would love it if you could give it a ★ rating below. Follow me on YouTube, Instagram, and Facebook for more healthy food inspiration. Cheers!

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Simple Chickpea Cucumber Salad

This Simple Chickpea Cucumber Salad is fresh, light, and packed with crunchy cucumbers, creamy feta, and a bright lemon dressing. It's the perfect make-ahead side dish for summer BBQs, picnics, and easy lunches.

Course salad

Cuisine American

Diet Gluten Free, Vegetarian

Prep Time 15 minutes minutes

Total Time 15 minutes minutes

Servings 6 servings

Calories 110kcal

Author Dani Spies

Ingredients

Dressing

• 3 tablespoons extra virgin oil
• 3 tablespoons lemon juice
• 1/2 teaspoon Dijon mustard
• 1 clove garlic crushed
• 1/2 teaspoon sea salt

Salad

• 1 (15-ounce) can chickpeas drained and rinsed
• 6 (about 14 ounces) Persian cucumbers sliced into quarter moons
• 1/3 cup red onion thinly
• 1/2 cup feta cheese crumbled
• 1/4 cup finely chopped mint

Instructions

Salad Dressing

• In a small spouted cup or mason jar, combine extra virgin olive oil, lemon juice, dijon mustard, garlic, salt, and pepper. Whisk (or shake) until well combined.

Salad

• Drain and rinse the chickpeas before placing into a large bowl. Add the cucumbers, red onion, feta and mint.
• Drizzle the dressing over the salad and gently toss until all the beans and veggies are coated in the seasoning. Adjust seasonings and enjoy!

Video

Notes

Store leftovers in an airtight container in the refrigerator for up to 3-4 days.

Nutrition

Serving: 1serving | Calories: 110kcal | Carbohydrates: 4g | Protein: 2g | Fat: 10g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 6g | Cholesterol: 11mg | Sodium: 343mg | Potassium: 114mg | Fiber: 0.5g | Sugar: 2g | Vitamin A: 113IU | Vitamin C: 5mg | Calcium: 74mg | Iron: 0.3mg

How to Make Zucchini Lasagna

I am forever looking for simple, delicious ways to get more protein onto my breakfast plate, and this egg white spinach frittata has become one of my favorites. It’s similar to an egg white omelet or egg white muffin bites, but requires less hands-on cooking, which I absolutely love.

Add this recipe to your weekend meal prep because it’s great for make-ahead mornings. I like to bake a pan at the start of the week, cut it into squares, and keep it in the fridge for a quick breakfast. Pair it with fresh fruit, a slice of toast, or some avocado, and you’ve got a healthy breakfast that delivers 25 grams of protein and keeps you full and satisfied without much effort.

PRO TIP: Cottage cheese has become my go-to secret ingredient for boosting the protein in all types of recipes (hello, cottage cheese pancakes and fluffy protein bagels!). I find it blends really well with eggs and egg whites. Not only does it add a delicious flavor, but it also helps create a fluffy texture that won’t dry out in the fridge.

Gather These Ingredients

Before you get started, here’s a quick look at the ingredients that give this egg white frittata its fluffy texture, veggie-packed goodness, and protein boost.

A Few Key Ingredient Notes

• Egg whites: One of the best protein hacks I know! Egg whites are low in calories while being super high in protein (1 cup has over 25 grams of high-quality protein). I highly recommend buying them pre-separated in a carton just like this. It keeps the recipe quick and easy, plus you don’t have to separate eggs or figure out what to do with leftover yolks.
• Cottage cheese: I almost always buy low-fat cottage cheese. It’s both light and super creamy. However, I also tested this recipe with non-fat and full-fat cottage cheese and am happy to report that they all work. So as always, use what you have and use what you love.
• Spinach: Fresh baby spinach works best since it wilts down quickly and blends right into the frittata. You can use frozen spinach, but be sure to squeeze out the excess liquid so your frittata stays light and fluffy. If your spinach is holding a lot of water, the fritatta will be a heavy, wet mess.
• Feta: After many years of cooking, I can promise you that buying your feta in block form and crumbling it yourself is superior in both taste and texture to precrumbled feta. So if you can, always buy your feta in block form.

How to Make an Egg White Frittata

Thanks so much for reading! If you make this recipe, I would love it if you could give it a ★ rating below. Follow me on YouTube, Instagram, and Facebook for more healthy food inspiration. Cheers!

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Egg White Breakfast Frittata with Fresh Spinach

This healthy egg white frittata is made with fresh spinach and cottage cheese for an easy, high-protein breakfast that’s light, fluffy, and perfect for meal prep. I love baking it in a 9×9 (or 8×8) pan because the slices come out thick, hearty, and easy to store for busy mornings. You can also turn this recipe into egg muffins or egg bites if you prefer a simple grab-and-go breakfast.

Course BREAKFAST

Cuisine American

Diet Gluten Free, Low Calorie, Vegetarian

Prep Time 20 minutes minutes

Cook Time 35 minutes minutes

Total Time 55 minutes minutes

Servings 4 servings

Calories 199kcal

Author Dani Spies

Ingredients

• 2 cups (490 grams) liquid egg whites
• 3/4 cup (170 grams) low‑fat cottage cheese, 2% ¾ for blending in and ¼ for dolloping
• 1/2 cup (80 grams) red onion, finely diced
• 3/4 cup (115 grams) red bell pepper, diced
• 2 cups (60 grams) fresh baby spinach, roughly chopped
• 1/4 cup (40 grams feta cheese, crumbled
• 1 teaspoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon dried Italian seasoning
• ½ teaspoon sea salt to taste
• Freshly ground black pepper
• 1/4–1/2 teaspoon red pepper flakes optional
• Cooking spray

Instructions

• Heat oven to 350°F and generously grease a 9×9 (or 8×8) baking dish with cooking spray or a light film of oil, coating the sides and corners well.
• Heat the olive oil in a large nonstick skillet over medium heat. Add red onion and a pinch of salt; cook 3–4 minutes, until softened. Add bell peppers and cook 2–3 minutes, until just starting to soften.
• Add the spinach, toss everythign together and shut off the heat. The heat from the pan will wilt the spinach.
• Transfer the vegetable mixture to the greased baking dish and spread in an even layer.
• In a blender, add egg whites, ¾ cup cottage cheese, salt, pepper, garlic powder, and Italian seasoning. Blend until just incorporated; try to do this quickly to avoid creating a lot of excess foam on top of the mixture.
• Pour the egg mixture evenly over the vegetables in the baking dish, then gently nudge them with a spatula to distribute them evenly.
• Spoon small dollops of the remaining ¼ cup cottage cheese over the top, and then sprinkle feta and a pinch of red pepper flakes evenly over the top.
Pro tip: if you have time, allow the cottage cheese that you are using for topping to drain as much liquid out as possible. I do this using a strainer over a sink or bowl. Getting as much excess liquid out as possible will prevent weeping and cracking in your frittata.
• Bake at 350°F for about 35-45 minutes, until the frittata is puffed, the edges are lightly golden, and the center has just a slight jiggle when you gently shake the pan. A knife or toothpick inserted in the center should come out without liquid egg (moist is fine, not runny). Avoid overbaking so the texture stays tender.
• Let the frittata cool to room temperrure; it will deflate slightly and finish setting, which makes slicing easier.
• Slice into 4 squares and serve with your favorite condiments and some fresh fruit on the side!

Alternate by-hand instructions:

• In a medium bowl, add egg whites, salt, pepper, garlic powder, and Italian seasoning. Whisk gently but briskly 10 seconds.
• Add 1/2 cup cottage cheese and then whisk 10-15 seconds more to break up curds, you will still have some small curds left.

Video

Notes

Storage: Cool completely, then store slices in an airtight container in the fridge for up to 4 days.

Reheat gently in the microwave (30–60 seconds) or covered in a low oven until warmed through.

 

Nutrition

Serving: 1serving | Calories: 199kcal | Carbohydrates: 15g | Protein: 25g | Fat: 5g | Saturated Fat: 3g | Polyunsaturated Fat: 0.5g | Monounsaturated Fat: 2g | Cholesterol: 15mg | Sodium: 970mg | Potassium: 862mg | Fiber: 4g | Sugar: 5g | Vitamin A: 13637IU | Vitamin C: 92mg | Calcium: 236mg | Iron: 6mg

If coffee is the absolute best part of your day and you’re looking for simple ways to add more protein to your diet, this quick, creamy, frothy protein coffee recipe is about to become your new best friend. Made with strong-brewed coffee (or espresso), protein powder, and your favorite milk, this creamy, frothy protein coffee tastes like something you’d order from your favorite coffee shop, but packs over 20 grams of protein and skips the excess sugar.

While I always advocate for whole foods first, a good quality protein powder is a great supplement if you want to add more protein to your everyday meals. I use it to make high-protein hot chocolate, thick and creamy protein smoothies, and now this delicious protein coffee. Using a handheld frother is the key here! It blends the protein powder smoothly into the milk, creating an ultra-frothy texture that makes this coffee taste extra creamy and delicious (whether you enjoy it hot or iced!).

Healthy Home Cook Tip: When using the handheld frother, start with it low in the glass so the protein powder blends smoothly into the milk without splashing. Once everything is combined, slowly lift the frother toward the top to create a thick, light, foamy layer.

What You Need to Make Protein Coffee

This simple protein coffee comes together with a few everyday ingredients! Let’s take a look:

• Coffee or espresso: I have made this recipe with both, and here are my thoughts! Espresso creates a richer, more latte-style flavor, while brewed coffee keeps it lighter and more classic. While I enjoy both, I usually reach for a strong dark roast coffee (this is my go-to!). If you’re making the iced version, let the coffee cool first, or chill it in the fridge ahead of time so your drink stays bold, cold and creamy instead of watered down.
  
• Milk of choice: Just like when you are at the coffee shop, pretty much any milk will work here. Oat milk makes the drink extra creamy, while almond milk keeps it a bit lighter. Personally, I like to use low-fat or no-fat milk because both make superior froth, and for me, a great coffee is all about the froth.
  
• Protein powder: I’ve tested this protein coffee with both vanilla and chocolate protein powders, and while both are delicious, vanilla is my personal favorite because it creates a more classic latte flavor. If you love whey protein as I do (it makes everything extra creamy), this is the one I use. If dairy doesn’t work for you, this beef isolate protein powder is my go-to. And for a vegan, dairy-free option, I’d recommend this brand.

How to Make Protein Coffee

Hot Protein Coffee

Iced Protein Coffee

I love pairing this protein coffee with a slice of Greek yogurt banana bread or double chocolate zucchini snack cake for a sweet, delicious, balanced meal that feels like a treat while still packing plenty of protein!

Thanks so much for reading! If you make this recipe, I would love it if you could give it a ★ rating below. Follow me on YouTube, Instagram, and Facebook for more healthy food inspiration. Cheers!

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Frothy Protein Coffee (Hot or Iced!)

This Frothy High-Protein Coffee (aka proffee!) is rich, creamy, perfectly foamy, and packed with 23 grams of protein per serving. Made with simple ingredients and ready in minutes, it’s an easy way to turn your morning coffee into a satisfying, protein-packed drink. Enjoy it hot or iced for a quick breakfast, post-workout boost, or afternoon pick-me-up that tastes delicious!

Course drinks

Cuisine American

Diet Low Calorie

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 1 serving

Calories 185kcal

Author Dani Spies

Ingredients

• 6 ounces strong brewed coffee, cold brew concentrate, or a double shot of espresso or double shot espresso
• 6 ounces low-fat milk, (you can swap in any dairy or non-dairy milk you love and prefer!)
• 25 grams (1 scoop) vanilla protein powder, see my reccomendations in the note section below.
• Optional: cinnamon

Instructions

Hot

• Gently heat milk of choice until warm (but not boiling hot). Add protein powder and use a handheld blender to mix it into the milk.
• I’ve found the best way to do this is to keep the frother low in the glass at first so everything blends smoothly without spilling over. Then, once it’s mixed, slowly lift the frother toward the top to create a light, foamy milk layer.
• Pour freshly brewed coffee into the protein milk, top with cinnamon, and enjoy.

Cold

• Brew coffee or espresso and set aside to cool. You can pop it in the fridge if desired. Alternatively, a pre-made cold-brew concentrate will work.
• Add milk and protein powder to a mason jar (or your favorite glass) and use a handheld blender to mix the protein powder into the milk.
• Keep the frother low in the glass at first so everything blends smoothly without spilling over. Then, once it’s mixed, slowly lift the frother toward the top to create a light, foamy milk layer. It should be super frothy!
• Pour the cooled coffee into the protein milk, gently stir, and fill the glass with ice. Serve and enjoy!!

Video

Notes

If you love whey protein as I do (it makes everything extra creamy), this is the one I use.

If dairy doesn’t work for you, this beef isolate protein powder is my go-to. And for a vegan, dairy-free option, I’d recommend this brand.

Nutrition

Serving: 1serving | Calories: 185kcal | Carbohydrates: 17g | Protein: 22g | Fat: 4g | Saturated Fat: 2g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 0.4g | Cholesterol: 60mg | Sodium: 154mg | Potassium: 569mg | Sugar: 10g | Vitamin A: 333IU | Vitamin C: 0.3mg | Calcium: 346mg | Iron: 0.2mg

This egg roll in a bowl, made with a coleslaw mix, is one of my go-to weeknight dinners when I want something healthy, quick, and packed with flavor. No need for takeout because this easy recipe comes together in under 30 minutes and delivers a protein- and veggie-forward meal that you will feel great about eating.

The best part? No wrapping, rolling, or frying. Just a simple skillet meal that’s incredibly versatile. Don’t have ground chicken? Swap in ground turkey or lean ground beef (I’ve tested this recipe with them all and can promise you, they are all delicious!)

The real shortcut here is the coleslaw mix. It keeps prep minimal, no cutting ot chopping – just toss, cook, and you’re done. I love finishing it with a spicy yogurt drizzle for a creamy flavor boost.

Looking for more healthy bowl recipes? Try my Ground Beef Burger Bowls for all the classic burger flavor without the bun, or my Cottage Cheese Pizza Bowls for a quick, protein-packed dinner in under 30 minutes.

Key Ingredients You’ll Need

Before you start cooking, here’s a look at the simple ingredients you’ll need to make this delicious ground chicken recipe.

A few key ingredient notes:

• Ground ginger: I’m always looking for little shortcuts in the kitchen, and this minced jarred ginger is one of my favorite finds. It saves so much time and still gives you that fresh, zippy flavor, so you will never need to peel or chop your ginger again. Such a time saver!
  
• Ground chicken: Many people make this recipe with ground pork, but I like to use ground chicken to keep the fat lower and the protein higher. It’s a lean, quick-cooking protein that soaks up all the flavors of the dish while keeping the meal nice and light.
  
• Coleslaw mix: This is the secret to keeping your eggroll in a bowl super quick and easy! The cabbage and carrots are already shredded, so there’s no need to wash, cut, or prep your veggies. I like to let it soften a bit in the pan while still maintaining a fresh crunch.
  
• Roasted sesame oil: Don’t skip this. Just a small drizzle adds a deep, toasty, nutty flavor that gives this dish its signature “takeout-style” taste. A little goes a long way.

How to Make a Ground Chicken Egg Roll in a Bowl

How To Serve This Yummy Ground Chicken Egg Roll in a Bowl

If you want to keep the meal super light, I suggest serving this over cauliflower rice. It’s an easy way to sneak in an extra veggie and some fiber while keeping carbs and calories on the low side. If you’d like something a bit more substantial, go with brown rice or jasmine rice.

Thanks so much for reading! If you make this recipe, I would love it if you could give it a ★ rating below. Follow me on YouTube, Instagram, and Facebook for more healthy food inspiration. Cheers!

Key Ingredients You’ll Need

Before you get started, here’s a quick peek at the key ingredients that make this bowl so good.

A few important ingredient notes:

• Ground beef: Anytime you cook with ground beef, remember: the higher the fat content, the lower the protein per serving. Because protein is a priority in my diet (helps with satiety!), I like to use leaner options (93/7 is my go-to). It packs a bigger protein punch while keeping calories lower than fattier blends, which helps this burger bowl stay light, fresh, and satisfying.
  
• Roasted sweet potatoes: The secret to the very best roasted sweet potatoes (or crispy baby potatoes) is to salt them after they are done cooking. I used to salt my potatoes before roasting them (most people do!). But after a little trial and error, I quickly learned that this led to softer, soggier potatoes. This is because salt draws moisture from the potatoes, which you don’t want when using a dry, high-heat cooking method (like roasting). So if you like a crispy roasted potato, trust me on this.
  
• Burger Sauce: Don’t skip the sauce! This is the secret ingredient that pulls all of the ingredients together and creates that classic burger flavor. The key to keeping the sauce light is using Greek yogurt in place of mayo. It’s such a simple swap that I lean on all the time. Not only is it creamy and delicious, but it’s packed with protein and much lighter than mayo or sour cream.

Grab Your Ingredients

Only 3 ingredients standing between you and your new favorite snack, let’s talk about what you’ll need!

• Peanut butter powder: If you’re a peanut butter lover who is trying to lose weight to work on health and fitness goals, peanut butter powder is a great swap! It’s much lighter than peanut butter (lower calories, lower fat, and higher protein) but still delivers all the yummy peanut flavor. Simply mix with water (or in this case applesuace) and use it just as you would peanut butter.
  
• Applesauce: All you need to bind these balls together! No oil, butter, or eggs needed. Just be sure to choose an unsweetened applesace (like this one!).
  
• Chocolate chips: I love using Lily’s chocolate chips because they’re sweetened with stevia, so you get a rich, melty chocolate shell without a ton of added sugar. But keep in mind that any chocolate chip works here. You can even use a chocolate bar to chocolate chunks, heck, that leftover chocolate bunny you may have from Easter could also work!

How to Make Chocolate-Dipped Peanut Butter Balls