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  • 1 scoop protein powder (I use PE Science vanilla or snickerdoodle)
  • 1/2 cup liquid egg whites
  • 1/2 can pure pumpkin
  • 1/4 cup unsweetened cashew or almond milk
  • 2 tsp pumpkin pie spice
  • 1 tsp cinnamon
  • 2 tsp stevia 
  • 5 Keebler mini pie crusts

Mix ingredients and pour into mini pie crusts. Bake for 15 min on 400, then an additional 25-30 min on 325. Keep refrigerated. 


Makes 5 mini pies

155 calories (for 1 pie)
9p/18c/5f

Mini Pumpkin Pie

  • 1 scoop vanilla protein powder (I use PE Science)
  • 1/4 cup quick oats
  • 6 tbsp. peanut butter
  • 1/8 cup reduced sugar dried cranberries
  • 1 tbsp. white chocolate chips (can substitute with chocolate chips)
  • 1/2-1 tbsp. Walden Farms syrup (can use sugar free syrup) 
  • (*can use a splash of unsweetened cashew or almond milk to help moisten mixture if needed)

Combine your dry ingredients first and mix well. Next stir in the peanut butter, then add syrup. I use my hands to knead the mixture till it's completely mixed, then roll into balls. This yielded 7 protein balls. Can double ingredients to make more. Keep refrigerated. 


126 calories per ball
7p/9c/8f (2g fiber)



White Chocolate Cranberry Protein Balls

  • 1 bag frozen riced cauliflower (I use Green Giant)
  • 1 celery stalk
  • 100 grams mushrooms
  • 2 oz white onion
  • 1/4 cup chopped fresh parsley 
  • 1/2 cup low sodium chicken broth
  • 2 tsp rubbed sage
  • salt and pepper to taste

Microwave bag of riced cauliflower according to instructions. Spray a skillet with cooking spray and add in onions and celery and cook till soft. Around 6-7 minutes. Add cauliflower, mushrooms, and parsley to the skillet. Cover and cook 7-8 minutes. Add sage, salt, pepper and broth. Cover and let simmer for another 5 minutes. 


Makes 4 servings

36 calories (for 1 serving)
3p/7c/0f


Low Carb Stuffing

  • 1 scoop protein powder, vanilla or peanut butter recommended (I used PE Science peanut butter cookie)
  • 1/8 cup liquid egg whites
  • 60 grams pure pumpkin 
  • 1/4 cup peanut butter
  • 9 Hershey Kisses 
  • Stevia to taste (optional)

Combine all ingredients except for the Hershey Kisses. Mix completely, then spoon onto a baking sheet sprayed with cooking spray. I made 9 cookies with this mix. Bake on 350 for 10 minutes. After removing from the oven, press a Hershey Kiss into each cookie. These are best served warm. Keep refrigerated. 


82 calories per cookie
5p/6c/5f


Peanut Butter Blossoms

  • 4 - 4oz sweet potatos
  • 60 grams mini marshmallows
  • 16 grams (4tsp) brown sugar
  • 3-4 tablespoons Walden Farms syrup (or sugar free pancake syrup)
  • 3 tsp cinnamon
  • 3 tsp stevia

Cut your sweet potatos in 1/4" rounds and spray with cooking spray. In a small bowl, mix your syrup, cinnamon, and stevia. Dip one side of each sweet potato round into the wash then lay on cooking sheet (coated side up). Sprinkle brown sugar on top, then bake on 400 for 15-20 minutes. (May require less or more bake time depending on thickness of your sweet potato.) Remove from oven and place mini marshmallows on top of each piece. Place in oven on broil and watch until marshmallows are browned on top.


Makes 4 servings

158 calories
2p/38c/0f

Sweet Potato Bites

  • Donut:
  • 2 scoops protein powder (I used PE Science snickerdoodle or vanilla)
  • 2 eggs
  • 80 grams oat flour
  • 1 cup unsweetened applesauce
  • 4 tbsp. (61 grams) liquid egg whites 
  • 2 tsp cinnamon 
  • stevia to taste
  • Icing: (optional)
    2 tbsp whipped cream cheese (or 20 grams fat free cream cheese)
    8 grams vanilla protein powder
    water to consistency
    stevia to taste

Combine all donut ingredients in a bowl and mix completely. Spray a donut pan with cooking spray, then spoon mixture into pan. Bake 12-15 minutes on 350. (Could be less/more time based on your oven) Keep refrigerated. 

For icing, mix protein powder, cream cheese and a splash of water. You can make the icing as thick as you'd like by adding more/less water. If you want more of a glaze, use more water. 


Makes 8 donuts

102 calories (per donut without icing)
10p/10c/2f


Apple Cinnamon Pronuts

  • 85 grams vanilla or plain non fat Greek yogurt
  • 4 grams sugar free banana Jello pudding mix 
  • 6 mini vanilla wafers
  • 50 grams of banana (about 1/2 of a medium banana) sliced 
  • 2 tbsp. fat free cool whip
  • splash of unsweetened cashew or almond milk
  • stevia to taste

Place 4 of your vanilla wafers in the bottom of a bowl and layer with sliced bananas. In a separate bowl, mix your yogurt, pudding mix, stevia and cashew milk until smooth. You can add a little more cashew/almond milk if your pudding is too thick. You'll layer this mix on top of your bananas, then add your cool whip and crush your remaining 2 cookies on top. Refrigerate for 1-2 hours, then enjoy.


183 calories
8p/24c/2f

Banana Pudding

  • 2 cups mini marshmallows
  • 1 tbsp. light butter 
  • 3/4 scoop vanilla protein powder (I use PE Science)
  • 3 cups Kamut Puffs (this is puffed cereal, I order mine on Amazon or vitacost)

In a bowl, combine cereal and protein powder. In a pot on medium heat, melt your butter then gradually stir in your marshmallows till they're completely melted. Pour this mixture into cereal and protein powder mix. Stir until you've coated the cereal, then press into a 9x9 brownie pan that's been sprayed with cooking spray. Let cool completely then cut into 9 squares.


61 calories (per 1 square)
3p/11c/1f

Kamut Krispy Treats

  • 85 grams non fat vanilla or plain greek yogurt 
  • 4 grams sugar free chocolate pudding mix
  • 1/2 tsp stevia
  • 1 tbsp. unsweetened cashew or almond milk
  • 1 Keebler mini pie crust

In a bowl, mix yogurt, pudding mix, stevia and cashew milk until completely smooth. Should be a thick, fluffy texture. (You can add more cashew milk if you prefer it to be thinner.) Spoon mixture into mini pie crust. You can top with fat free whipped cream. Keep refrigerated. 


187 calories
8p/27c/5f


Mini Chocolate Cream Pie

  • Cookies:
  • 1 scoop vanilla protein powder (I use PE Science)
  • 60 grams (1/4 cup) pure pumpkin or 60 grams unsweetened applesauce 
  • 1/2 tsp baking powder 
  • 8 grams sugar free jello pudding mix (I use cheesecake flavor)
  • 1 tsp sprinkles (optional, can use any mix-ins: mini chocolate chips, mini m&ms, etc)
  • 1 tbsp. Walden Farms pancake syrup (or sugar free syrup)
  • spash of water and stevia
  • Icing:
  • 2 tbsp. whipped cream cheese (you can also use 20 grams fat free cream cheese)
  • 8 grams vanilla protein powder 
  • splash of water
  • stevia to taste

For cookies: combine all ingredients and mix well. Batter will be thick and gooey. Spoon mixture onto cookie sheet sprayed with nonstick spray. You should have enough for 4 cookies. Bake on 350 for 10-12 minutes. 

For icing: Combine cream cheese and protein powder first and add in very little water. You want just enough to mix the icing, but not make it runny. It should be thick and fluffy like frosting. Once the cookies are cooled, you can spread the mixture between two of them to make a sandwich. You should have enough frosting to make 2 cookie sandwiches.


265 calories
32p/20c/7f

*for less fat you can use fat free cream cheese for the icing.

Double Doozies

  • 340 grams butternut squash (I get the pre-cut and washed kind)
  • 2-3 tablespoons Walden Farms pancake syrup or sugar free syrup
  • cinnamon and stevia to taste
  • *you can also add turkey bacon crumbles

Toss your butternut squash in a bowl and lightly spray with cooking spray. Add syrup, and shake around in bowl till the squash is complely coated. Sprinkle on stevia and cinnamon. Bake on 400 for 25-30 minutes. Then broil on high for less than a minute, just to brown the outside.


Makes 4 servings

40 calories (per 85 grams)
1p/10c/0f

Cinnamon Maple Butternut Squash 

1 Joseph's Pita bread
85 grams sugar free apple pie filling (can substitute with any sugar free pie filling)
12 grams fat free cream cheese
8 grams vanilla protein powder (I use PE Science)
Cinnamon and stevia
4 grams brown sugar


Spray pita with cooking spray then sprinkle with cinnamon and stevia. Spoon apple pie filling into a bowl and mix in cinnamon and stevia. (I also chop the apples into smaller pieces.) Spread the filling onto the pita and cook on 350 for 10 minutes, then broil for less than a minute. (Just long enough to brown the edges.) While it's baking, mix cream cheese, protein powder, and stevia with a splash of water. Mix till smooth then scoop into a Ziploc bag and snip off one corner. Once pizza is cooked, sprinkle with brown sugar, then drizzle with the icing. 


148 calories
14p/22c/2f

Apple Dessert Pizza