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Category: Dessert

Easy, High Protein Pumpkin Blender Cake – Gluten & Grain Free

Easy, High Protein Pumpkin Blender Cake – Gluten & Grain Free

High Protein Pumpkin Blender Cake – Gluten + Grain Free

This high protein, grain and gluten free easy blender pumpkin cake combines Greek yogurt, almond butter and real pumpkin for a creamy, cheesecake-like texture-without cream cheese or a crust. Everything comes together in a blender, making it an easy make-ahead dessert for fall.
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Servings: 8
Course: baked goods, Dessert
Ingredients Method Notes

Ingredients
  

  • 1 cup pumpkin purée
  • 1 cup plain Greek yogurt
  • 3 large eggs
  • ½ cup creamy almond butter stirred well
  • ⅓ cup pure maple syrup
  • 1 teaspoon vanilla extract
  • 2 teaspoons pumpkin pie spice
  • ½ teaspoon ground cinnamon
  • 1 teaspoon baking powder
  • Pinch of salt

Method
 

  1. Prepare the pan. Preheat the oven to 350°F (175°C). Line the bottom of an 8-inch round cake pan with parchment paper and lightly grease the sides.
  2. Blend the wet ingredients. Add the pumpkin purée, Greek yogurt, eggs, almond butter, maple syrup and vanilla to a blender. Blend until completely smooth and creamy.
  3. Add the seasonings. Add the pumpkin pie spice, cinnamon, baking powder and salt. Blend briefly until evenly combined.
  4. Bake. Pour the batter into the prepared pan and smooth the top. Bake for 35–45 minutes, until the edges are set and the center is just firm, with a slight jiggle but no liquid movement. Avoid overbaking to preserve the creamy texture.
  5. Cool and chill. Let the cake cool in the pan, then refrigerate for at least 1 hour before slicing. Chilling helps it set and gives it a creamy, cheesecake-like consistency.
  6. Serve. Cut into 8 slices. Enjoy chilled, or top with a spoonful of plain Greek yogurt and a light sprinkle of cinnamon.

Notes

Per slice, based on 8 servings, using 1 cup plain whole-milk Greek yogurt (approximately 5% milk fat) and ¼ cup maple syrup:
Nutrient Per slice
Calories 190
Protein 9 g
Total carbohydrates 15 g
Dietary fiber 3 g
Total sugars 10 g
Added sugars 6 g
Total fat 13 g
Saturated fat 3 g
Nutrition values are estimates and vary by brand. Pan grease and optional toppings are not included.
Healthy Oat, Nut & Seed Breakfast Cookies

Healthy Oat, Nut & Seed Breakfast Cookies

Healthy Oat, Nut & Seed Breakfast Cookies

Skip the overly sweet, low-fiber packaged snack bars and try these wholesome, nutrient-dense breakfast cookies instead!
Made with rolled oats, almonds, walnuts, pumpkin seeds, and naturally sweet dates and banana, these cookies offer a delicious combination of fiber, healthy fats, and satisfying crunch. Unlike many conventional snack bars, they contain no refined flour and rely primarily on fruit for sweetness.
They're perfect for busy mornings, lunchboxes, after-school snacks, or a little fuel before a workout.
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Servings: 15 Cookies
Course: baked goods, Breakfast, Dessert, Snack
Ingredients Method Notes

Ingredients
  

  • 1½ cups old-fashioned rolled oats
  • 2 tablespoons pumpkin seeds pepitas
  • 1 tablespoon ground flaxseed
  • ¼ cup chopped almonds
  • ¼ cup chopped walnuts
  • ⅓ cup plus 1 tablespoon chopped dates
  • ½ teaspoon ground cinnamon
  • ½ tablespoon chia seeds
  • ¼ cup natural peanut butter
  • 1 medium ripe banana mashed
  • 1 tablespoon honey
  • ¼ teaspoon fine sea salt

Method
 

  1. Preheat the oven. Set oven to 350°F (175°C). Line a baking sheet with parchment paper.
  2. Combine dry ingredients. In a large mixing bowl, stir together the rolled oats, pumpkin seeds, ground flaxseed, almonds, walnuts, chopped dates, cinnamon, chia seeds, and salt.
  3. Mix wet ingredients. In a separate bowl, combine the mashed banana, peanut butter, and honey until smooth.
  4. Combine. Add the wet mixture to the dry ingredients and stir thoroughly until everything is evenly coated.
  5. Shape the cookies. Divide the mixture into 15 portions. Roll each portion into a ball, place on the baking sheet, and gently flatten into a round cookie approximately ½ inch thick. Press firmly to help the cookies hold together.
  6. Bake. Bake for approximately 15 minutes, until the edges are lightly golden.
  7. Cool completely. Allow the cookies to cool on the baking sheet before transferring. They’ll become firmer as they cool.

Notes

Per cookie, based on 15 cookies
Calories: 125 kcal
Protein: 4 g
Carbohydrates: 18 g
Fiber: 3 g
Fat: 6 g
Dark Chocolate-Dipped Energy Cookies

Dark Chocolate-Dipped Energy Cookies

Dark Chocolate-Dipped Energy Cookies

Skip the high-sugar, low-fiber packaged energy bars and make a batch of these nutrient-dense breakfast cookies instead.
Naturally sweetened with banana and dates, these cookies combine whole-grain oats, nuts, seeds and natural peanut butter for a satisfying combination of fiber, healthy fats and plant-based protein. One end gets dipped in dark chocolate for just enough indulgence without turning them into a sugar-loaded dessert.
They're easy to grab on your way out the door, pack in a lunchbox, or enjoy as an afternoon or pre-workout snack. They're also a great make-ahead option for busy mornings.
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Course: baked goods, Dessert, Snack
Ingredients Method Notes

Ingredients
  

  • 1½ cups rolled oats
  • 2 tablespoons pumpkin seeds
  • 1 tablespoon ground flaxseed
  • ¼ cup chopped almonds
  • ¼ cup chopped walnuts
  • ⅓ cup + 1 tablespoon chopped dates
  • 1 tablespoon chia seeds
  • ½ teaspoon cinnamon
  • ¼ teaspoon fine sea salt
  • ¼ cup natural peanut butter
  • 1 medium ripe banana mashed
  • 1 tablespoon honey
  • 2 ounces 70–85% dark chocolate chopped
  • ½ teaspoon coconut oil optional, for a smoother chocolate coating

Method
 

  1. Preheat the oven. Heat oven to 350°F. Line a large baking sheet with parchment paper.
    Combine the dry ingredients. In a large bowl, stir together the oats, pumpkin seeds, ground flaxseed, almonds, walnuts, dates, chia seeds, cinnamon and salt.
    Combine the wet ingredients. In a separate bowl, mash the banana well. Add the peanut butter and honey and stir until smooth.
    Make the dough. Add the banana mixture to the oat mixture and stir until everything is evenly incorporated. Let the mixture sit for about 5 minutes so the oats, flax and chia can absorb some of the moisture.
    Shape the cookies. Divide the mixture into 15 portions and place on the prepared baking sheet. Use your hands or the back of a spoon to firmly press each portion into a cookie about ½-inch thick. These cookies won't spread much during baking, so shape them before they go into the oven.
    Bake. Bake for approximately 15 minutes, or until the edges are lightly golden. Allow the cookies to cool on the baking sheet for 5 minutes before transferring to a wire rack. Cool completely before dipping.
    Melt the chocolate. Place the dark chocolate and optional coconut oil in a microwave-safe bowl. Microwave in 20-second intervals, stirring between each, until just melted and smooth.
    Dip. Dip one end of each cooled cookie into the melted dark chocolate, allowing any excess chocolate to drip back into the bowl.
    Set. Return the cookies to the parchment-lined baking sheet and allow the chocolate to set completely. For faster setting, refrigerate for about 10–15 minutes.

Notes

Estimated Nutrition Facts

Per cookie, based on 15 cookies:
  • Calories: ~140
  • Protein: ~4 g
  • Carbohydrates: ~17 g
  • Dietary Fiber: ~3 g
  • Total Fat: ~8 g
  • Saturated Fat: ~2 g
  • Total Sugars: ~7 g
Nutrition information is an estimate and will vary depending on the brands of peanut butter and dark chocolate used and the size of the banana and dates.
Brownie Balls

Brownie Balls

I just can’t keep these in stock, so the recipe is on repeat in my kitchen. To any mom of a growing teen: perfect energy and nutrient dense snack for in between school and sports when they want something that tastes good and will give them some fuel to power through until dinner. Ingredients are easy to keep stocked in the pantry and the balls don’t take long to make – just need a good blender or food processor- Vitamix is what I use. You may sneak a few and here in there when craving a sweet without the wheat.

Brownie Balls

Print Recipe
Course: Snack
Ingredients Method

Ingredients
  

  • 2 cups pitted dates
  • 1/2 cup nut butter of choice
  • 1 1/2 cup old fashioned rolled oats
  • 6 tablespoons dark chocolate chips
  • 2 tablespoon chia seeds
  • 1/4 teaspoon kosher salt
  • 6 tablespoons cocoa powder
  • 1 tablespoon MCT oil

Method
 

  1. Place the dates in the bowl of a food processor fitted with a steel blade or high speed blender like a Vitamin
  2. Pulse until the dates break into small bits and form a ball
  3. Add the MCT oil, oats, cocoa, nut butter, chocolate chips, chia seeds, and salt.
  4. Pulse until mixture is smooth.
  5. At this point, the dough will look like crumbs, but when you scoop into your hand and press to roll it into a ball, it should hold together
  6. Roll into balls and store in the fridge or freezer
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