Dessert

Name: Grain Free Granola
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Ingredients: 1 cup raw almonds; 1 cup raw cashews; 1 cup unsweetened coconut flakes; 1 cup freeze-dried strawberries; 1/2 cup pumpkin seeds; 2 tbsp coconut oil; 3 tbsp honey; 1 tsp vanilla extract; 1/8 tsp sea salt; 2 cups Greek yogurt; 4 tsp honey

Explore our curated collection of over 60+ dessert recipes, perfect for prepping ahead and enjoying later. From classic peanut butter cookies to creamy cheesecakes, each recipe is designed for simplicity and great taste. Whether you’re baking for a special occasion or stocking up on sweet treats for the week, our desserts are sure to delight.

Discover favorites like our easy-to-store chocolate peanut butter cups or cinnamon roll coffee cake —ideal for busy sweet tooths. Each recipe includes tips for perfect results, making every dessert a guaranteed hit.

Grain Free Granola

August 11, 2024 by Nick Quintero 2 Comments

If you’ve ever gone hiking, on a road trip, or been on a plane, then you probably know the power of granola! As a dry food, it can go anywhere for a healthy snack in a pinch! But if you add yogurt and honey, it satisfies your hunger and sweet tooth at the same time!

This Grain-Free Granola meal prep recipe goes one step further to make your gut happy: we replaced the grains. People who really focus on the paleo diet believe that humans did not evolve to digest dairy, legumes, and grains well. They believe that eating these foods could even increase health risks.

That’s why we created this Grain Free Granola at MPOF - to provide your body with the energy boost it needs. Enjoy it as a light lunch or snack option without any additives, preservatives, or chemicals. And true to our brand, we love providing you with options that make cooking fun and easy.

Ditch the grains and make this Paleo-friendly sheet pan granola, coated in a sticky honey glaze, perfect for breakfast or dessert!

How long will Grain Free Granola last for?

Granola is dry food so you can leave it out of the fridge for about 2 or 3 days as long as it is stored in an airtight container. For longer than a few days, store your meal prep recipe in meal prep containers in the fridge. Use a glass mason jar or snack-size meal prep container so you can add the yogurt and honey to spice things up.

Can Grain Free Granola be frozen?

Absolutely! It’s nuts and dried berries so this simple meal prep recipe will freeze very well for just about as long as you need. But we recommend storing it for up to 6 months.

First, allow the granola to cool completely, then pack it in an airtight freezer-safe container. Gently press down on the granola so that there aren’t large air pockets in the jar, which could lead to freezer burn. Leave about ¼ inch headspace at the top. Place it in the freezer.

Defrosting - Best Practice: Set the jars on the counter overnight to defrost at room temperature.

Note - If you allow it to defrost in the refrigerator, it will take much longer and the dried fruit will be tougher.

How do you make Grain Free Granola?

This meal prep recipe is ready in four steps: mixing the seeds and nuts and berries, baking and storing. The first three steps are easy, and so is the fourth:

Perhaps the most mouth-watering part of it all is adding dollops of Greek yogurt and a teaspoon of honey to the side when it’s time to portion this Grain-Free Granola.

How to portion Grain-Free Granola?

Divide your baked Grain-Free Granola into four even portions using the snack-size meal prep container for the following week or weeks.

More Granola meal prep recipes:

Go with the grain but without the gluten in Easy Gluten Free Fall Breakfast Granola
One of our favorites is Peanut Butter – Chocolate Chip Granola Recipe – Gluten-Free – Healthy Snack Ideas
Stretch your brain but not your gut with 16 Gluten Free Meal Prep Recipes To Try This Week

Other tips for making Grain Free Granola:

Serve Grain Free Granola in a dual compartment
Spring for organic strawberries if you can find them
Get local honey - it’s healthier for you because it puts you in sync with your local environment

Grain-Free Granola Ingredients:

For Granola

1 cup of raw almonds
1 cup raw cashews
1 cup unsweetened coconut flakes
1 cup freeze-dried strawberries
½ cup pumpkin seeds
2 tablespoon coconut oil
3 tablespoon honey
1 teaspoon vanilla extract
⅛ teaspoon sea salt

For Serving

2 cups Greek yogurt
14 tsp. honey

Grain Free Granola

Ditch the grains and make this Paleo-friendly sheet pan granola, coated in a sticky honey glaze, perfect for breakfast or dessert!

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Prep Time: 10

Cook Time: 30

Total Time: 40

Course: Snack

Cuisine: American

Keyword: gluten free, Meal Prep, paleo, snack

Servings: meals

Calories: 396kcal

Author: Nick Quintero

Ingredients

For Granola

1 cup raw almonds
1 cup raw cashews
1 cup unsweetened coconut flakes
1 cup freeze-dried strawberries
½ cup pumpkin seeds
2 tablespoon coconut oil
3 tablespoon honey
1 teaspoon vanilla extract
⅛ teaspoon sea salt

For Serving

2 cups Greek yogurt
4 teaspoon honey

Get Recipe Ingredients

Instructions

Preheat oven to 300ºF and line a baking sheet with parchment paper.
Add nuts and seeds to a bowl. Melt coconut oil, honey, and vanilla extract over medium-low heat for 5 minutes. Stir well. Pour over nut mixture in a bowl and stir well to coat.
Spread mixture on a baking sheet and sprinkle with sea salt. Bake for 25 minutes or until golden brown. Remove pan from oven and stir in freeze-dried strawberries. Cool mixture for 30 minutes. Divide the granola in half and store half for the following week. Evenly divide the remaining half into your meal pre containers and serve with yogurt with a drizzle of honey.

Notes

*Save 4 servings of the granola in an airtight container for the following week.

Nutrition

Serving: 1meal | Calories: 396kcal | Carbohydrates: 21.5g | Protein: 19.3g | Fat: 26.2g

Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Keto Snowball Cookies

December 12, 2019 by Nick Quintero Leave a Comment

Thank you to Now Foods for sponsoring this Keto Snowball Cookies recipe post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own.

These keto snowball cookies bring the holiday cheer without all of the sugar and carbs! Monk fruit and erythritol step in to sweeten along with healthy fats from walnuts and almond meal for a guilt-free snack.

Would you think it is possible to enjoy a holiday cookie that is sugar-free, keto-friendly, grain-free and gluten-free? If you don't think it is, we guarantee you that this Keto Snowball Cookie recipe will change your mind!

Snowball cookies were one of our favorites growing up. We remember making them with our grandmother in the traditional way; flour, sugar, butter, and pecans. We would have powdered sugar all over our faces and then pop those little bite-sized cookies into our mouth, one by one. But, since having to go gluten-free, we wanted to remake this delicious dessert.

We have also been a bit more mindful of the amount of sugar we are using in all recipes. This is why we have been including the Now Foods monk fruit and erythritol in our recipes over the last year. If you aren't familiar with erythritol, we highly recommend checking out this article!

How we made the swaps:

We spent some time swapping ingredients to make a *healthier* version (not that the OG recipe isn't good for you in moderation) and came up with a twist that will fit almost any dietary need! So, what did we swap?

We replace the white flour for almond meal (or almond flour would work), we swapped the traditional use of pecans with walnuts to create our own fun twist, and we replaced the regular sugar with vanilla monk fruit sweetener, and then replaced the powdered sugar with powdered erythritol. We kept the regular butter, but if you are vegan or dairy-free you would use a dairy-free butter replacement.

Not only will this recipe be a hit at your holiday party, but each little cookie comes with a nutritional punch (but, you don't need to tell anyone that!)

Almonds contain fiber, protein, and help lower blood sugar levels
Walnuts contain a high level of Vitamin E, are full of antioxidants, and are known to reduce inflammation
Erythritol is an antioxidant and helps improve blood vessel function
Monk fruit contains anti-inflammatory properties and has no calories or carbs. This makes monk fruit safe for people with diabetes and aligns with a keto, vegan, gluten-free, and dairy-free diet.

The flavors of the Now Foods Monk Fruit don't stop at vanilla (although that is our go-to). They also make an unflavored and a chocolate flavor. The chocolate is delicious mixed into your coffee in the morning!

How to convert from dry to liquid sweetener:

If you are looking to add monk fruit into some of your other holiday baking recipes, here is a quick conversion:

Sugar = Liquid Monk Fruit Sweetener

1 teaspoon sugar = ⅛ tsp
1 tablespoon sugar = ⅜ tsp
¼ cup sugar = 1 ½ tsp
⅓ cup sugar = 2 tsp
½ cup sugar = 3 tsp
1 cup sugar = 2 Tbsp

The only thing to be mindful of is if a dry sweetener is needed to bind. So, for example, a cake or brownie recipe might need dry sugar to make it bake correctly. This might require swapping the dry sugar for additional flour if using monk fruit to make sure that it bakes and binds correctly. You can swap dry sugar 1:1 with erythritol, though.

KETO SNOWBALL COOKIE PRO TIP: you should freeze the dough for 20-30 minutes instead of putting it in the refrigerator for an hour to speed up the process. Do not try to bake these right after making the dough or they will spread and flatten out.

You can serve these as is at your next holiday party or meal prep them with your favorite sides! We paired ours with macadamia nuts and some of our keto chocolate for the ultimate sweet keto snack box!

Keto Snowball Cookies Ingredients:

¾ cup almond meal
1 cup raw walnuts, finely chopped
½ cup softened unsalted butter
¼ cup granulated erythritol
1 ½ teaspoon liquid vanilla monk fruit
Pinch of sea salt
½ cup powdered erythritol for rolling

Optional Sides

1 cup macadamia nuts
keto chocolate

Keto Snowball Cookies

These low carb snowball cookies bring the holiday cheer without all of the sugar and carbs! Monk fruit and erythritol step in to sweeten along with healthy fats from walnuts and almond meal for a guilt-free snack.

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Prep Time: 15

Cook Time: 20

Passive Time: 1

Total Time: 1 35

Course: Dessert, Snack

Cuisine: Italian

Keyword: dessert, gluten free, keto, low carb, Meal Prep, snack

Servings: cookies

Calories: 124kcal

Author: Nick Quintero

Ingredients

¾ cup almond meal
1 cup raw walnuts finely chopped
½ cup softened unsalted butter
¼ cup granulated erythritol
1 ½ teaspoon liquid vanilla monk fruit
Pinch of sea salt
½ cup powdered erythritol for rolling

Serving pairing suggestion:

1 cup macadamia nuts
1 recipe keto chocolate

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Instructions

Combine butter and granulated erythritol in a medium mixing bowl. Cream together using a hand mixer for 30 seconds. Stir in almond meal, walnuts, vanilla monk fruit sweetener and sea salt to form a dough. Refrigerate for 1 hour to firm dough. This will help prevent the cookies from spreading in the oven so do not skip.
Preheat oven to 325ºF and line a medium baking sheet with parchment paper. Scoop out 1 tablespoon mounds of dough and roll into a ball. Place cookies on baking sheet 2 inches apart. Bake for 20 minutes, rotating cookie sheet after 10 minutes. Cool cookies at room temperature on cookie sheet for 20 minutes to allow cookies to firm.
Add powdered erythritol to a small bowl. Roll each cookie in powder and place 3 cookies in one compartment of 4 snack size MPOF containers. Add sugar-free chocolate and macadamia nuts to the other compartment.

Video

Notes

Nutrition facts are for 1 cookie only.

Nutrition

Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Apple Walnut Toffee Crisp

December 5, 2023 by Nick Quintero Leave a Comment

Indulge in this Apple Walnut Toffee Crisp recipe, a perfect blend of tart apples, crunchy walnuts, and sweet toffee, topped with a golden, oat-based crumble. Ideal for cozy desserts!

Table of Contents

Choosing the Best Apples
Getting a Little Sweeter
Achieving the Perfect Crisp
Advanced Preparation
Ideal Toppings
Freezing and Storage
Dietary Adjustments
Nutritional Considerations
Combining Fruits
Avoiding Sogginess
Understanding the Dessert
Some of our other favorite Meal Prep Desserts
Apple Walnut Toffee Crisp

Choosing the Best Apples

What apples are ideal for an apple crisp in meal prep? For meal prep, choosing apples that hold their shape and flavor over time is key. Granny Smith, Honeycrisp, or Braeburn are excellent choices. They offer a blend of tartness and sweetness that remains consistent even after a couple of days.

Getting a Little Sweeter

For those who love the rich, indulgent flavor of toffee but are mindful of sugar intake, Now Foods Better Stevia is an excellent alternative. This natural sweetener can be used to infuse your Apple Walnut Toffee Crisp with that characteristic toffee sweetness without the added sugars. When prepping your apple mixture or crumble topping, simply substitute a portion of the sugar with Better Stevia to taste. This not only reduces the overall sugar content but also adds a delicious, guilt-free toffee flavor. It's a great way to keep your dessert aligned with healthier meal prep goals, while still indulging in that delightful toffee taste. Remember, stevia is much sweeter than sugar, so you'll need less of it – start with small amounts and adjust according to your preference.

Achieving the Perfect Crisp

How can I ensure a crispy topping when prepping in advance? The secret to a long-lasting crispy topping lies in the balance of butter, flour, oats, and sugar. Preparing it separately and storing it in an airtight container can keep it crunchy until you're ready to bake.

Advanced Preparation

Can apple crisp be prepared ahead of time for meal prepping? Absolutely! You can assemble the apple mixture and topping separately a day or two in advance. Store them in the refrigerator and simply combine and bake when you're ready to enjoy.

Ideal Toppings

What toppings work well for a pre-prepared apple crisp? When it comes to meal prep, consider toppings that maintain their quality over time, like a drizzle of caramel sauce or a sprinkle of extra nuts. Avoid dairy-based toppings until serving.

Freezing and Storage

Can I freeze apple crisp for meal prep? Yes, apple crisp can be frozen. Bake it first, let it cool, then freeze. To serve, thaw and reheat in the oven for a freshly baked taste.

Dietary Adjustments

How do I make a gluten-free or vegan apple crisp for meal prep? Swap out traditional ingredients with gluten-free oats and flour (or use vegetable flour), and use coconut oil or a vegan butter substitute. These alternatives keep well and ensure everyone can enjoy this treat.

Nutritional Considerations

Is apple crisp a healthy option for meal prep? While apple crisp can be indulgent, it can be made healthier by reducing sugar, using whole grain ingredients, or adding nuts for extra protein.

Combining Fruits

Can I add other fruits to my apple crisp for meal prep? Definitely! Adding fruits like pears, berries, or peaches can add variety and flavor. Just ensure they are fruits that hold up well over a few days.

Avoiding Sogginess

How to prevent apple crisp from becoming soggy in meal prep? Choose apples that don't release too much liquid and bake the crisp until the topping is golden brown. Let it cool completely before storing to avoid condensation.

Understanding the Dessert

What's the difference between apple crisp, crumble, and cobbler? While similar, apple crisps have a more granola-like topping, crumbles have a streusel topping, and cobblers have a biscuit or pie crust topping.

By following these tips, you can easily incorporate Apple Walnut Toffee Crisp into your meal prep routine, ensuring a delightful and convenient dessert option throughout the week. Happy prepping and baking!

Some of our other favorite Meal Prep Desserts

Apple Walnut Toffee Crisp

Indulge in this Apple Walnut Toffee Crisp recipe, a perfect blend of tart apples, crunchy walnuts, and sweet toffee, topped with a golden, oat-based crumble. Ideal for cozy desserts!

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Prep Time: 10

Cook Time: 40

Total Time: 50

Course: Dessert

Cuisine: American

Diet: Gluten Free

Keyword: apples, dessert

Servings: servings

Calories: 279kcal

Author: Nick Quintero

Ingredients

3 ½ cups diced sweet-tart apples peeled or unpeeled
1 Tbsp. coconut sugar or brown sugar
1 tsp. arrowroot powder or cornstarch
¼ tsp. vanilla extract
2 Tbsp. coconut oil melted
2 ½ Tbsp. natural unsweetened almond butter
¼ tsp. Now Better Stevia extract English Toffee Sweetener
¼ tsp. ground cinnamon
⅛ tsp. sea salt
½ cup rolled oats
¼ cup chopped walnuts or pecans

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Instructions

Preheat oven to 350°F. Spray 4 8-ounce ramekins with oil or nonstick cooking spray and arrange on a baking sheet.
In a bowl combine the diced apples, coconut sugar, arrowroot powder and vanilla extract. Toss well then divide into ramekins.
Wipe out the bowl and stir together the coconut oil, almond butter, stevia, cinnamon and salt until well-combined. Stir in the oats and walnuts. Taste and add more stevia sweetener (a couple drops at a time), if desired.
Divide the crisp topping over the apples. Transfer ramekins to oven and bake for 45 to 50 minutes. Allow to cool for 10 minutes before serving, or cool completely before refrigerating to enjoy later.

Video

Nutrition

Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

15 Best Healthy Valentine's Day Desserts

February 6, 2024 by Nick Quintero Leave a Comment

These healthy Valentine's Day desserts prove that you never need to totally forgo dessert in order to keep your eating goals on track.

Love is in the air, along with the aroma of baking cakes and melting chocolate. Something about sharing a dessert with your Valentine is even more romantic on this special day. Dessert doesn't have to be unhealthy to taste delicious though. You can enjoy dessert and know you're eating something healthy for you, too! That is what Meal Prep on Fleek is all about! You should be able to have your cake and eat it too, at least in this case. So, dig in and enjoy all 15 of our favorite Valentine's Day dessert recipes.

Vegan Triple Chocolate Brownie Cake

This velvety, silky smooth, chocolate cake is a vegan treat anyone will enjoy. Pair it with red wine—that's always a hit!

(Carbohydrate: 24g, Protein: 8g, -Fat: 23g)

Snowball Cookies

If you're looking to try something new together, these bite-sized cookies are perfect! Great for keto and low-carb diets, they are also filling fat bombs of delicious flavor.

(Carbohydrate: 8g, Protein: 2g, Fat: 12g)

Almond Joy Cookies

Turn the classic candy bar into a healthy Valentine's Day dessert for two. These cookies are the ideal small indulgences.

(Carbohydrate: 11g, Protein: 6g, Fat: 27g)

Keto Raspberry Cheesecake

You'd never guess this healthy Valentine's Day dessert is keto! So creamy and flavorful. Serve with your favorite fresh berries.

(Carbohydrate: 25g, Protein: 12g, Fat: 47g)

AB&J Fat Bombs

We love this innovative take on the traditional peanut butter and jelly sandwich. Just like love, it's always the simple things that mean the most.

(Carbohydrate: 4g, Protein: 4g, Fat: 23g)

Easy Gluten-Free Brownies

Is your Valentine sensitive to gluten? Make these gluten-free brownies for a healthy Valentine's day dessert. So decadent!

(Carbohydrate: 43g, Protein: 6g, Fat: 13g)

Strawberry Chocolate Almond Granola Squares

If chocolate-covered strawberries and granola bars had a baby, this would be their love child, just in time for a healthy Valentine's Day dessert.

(Carbohydrate: 36g, Protein: 9g, Fat: 19g)

Tasty Churros

Take Valentine's Day in a crispy, cinnamon-laden direction with these tasty churros!

(Carbohydrate: 45g, Protein: 2g, Fat: 22g)

Chocolate Glazed Donuts

Baked chocolate donuts topped with chocolate fudge, with a glass of plant-based milk sounds like a perfect morning treat. And don't be afraid to get creative with the toppings!

(Carbohydrate: 27g, Protein: 5g, Fat: 10g)

No Bake Collagen Brownie Cups

Out of time and energy but still need a good hit of chocolate? Put together these no-bake brownie cups!

(Carbohydrate: 20g, Protein: 6g, Fat: 10g)

Cinnamon Roll Coffee Cake

Start your Valentine's day off right with this cinnamon roll coffee cake, get them coffee, and start their day off smitten.

(Carbohydrate: 46g, Protein: 5g, Fat: 21g)

Keto Chocolate Almond Butter Bark

With four simple ingredients and one hour of your time, you can have this healthy Valentine's day dessert. No real labor is involved!

(Carbohydrate: 27g, Protein: 15g, Fat: 29g)

Cashew Cheesecake Bites

Lower on the carb scale, these keto cashew cheesecake bites are perfect with tea, coffee, or milk. They're a nutty and creamy delight.

(Carbohydrate: 6g- Protein: 5g - Fat: 17g)

Chocolate Gingerbread Pumpkin Bars

Rich in flavor and aroma, these bars create a sense of warmth for you and your Valentine. Every chocolate chewy nibble offers sweetness and a delicate spiciness.

(Carbohydrate: 18g, Protein: 5g, Fat: 13g)

Pecan Pie Bars

Pecan pie isn't just for the holidays! Serve these sweet bites for a healthy Valentine's Day dessert with our favorite: fresh berries. These bars are the perfect size and not nearly as sweet as their pie counterparts!

(Carbohydrate: 13g, Protein: 6g, -Fat: 28g)

Apple Walnut Toffee Crisp

Vanilla Chia Pudding

July 5, 2018 by Nick Quintero Leave a Comment

Vanilla Chia Pudding Meal Prep

Finding dessert recipes? Piece of cake. Finding keto dessert recipes? That’s a little more difficult. But finding keto dessert recipes that actually taste good? Now that’s more like a real challenge! And that’s exactly why we’re so excited to bring you today’s meal prep recipe—an ultra-creamy vanilla chia pudding, that does right by your taste buds AND your body!

Vanilla Chia Pudding Nutrition Facts:

First of all, let’s touch on nutrition. Chia seeds are coveted for their extremely dense nutrition, and are considered a superfood! In just 1 ounce of chia seeds, you get a remarkably filling 11g of fiber, 4g of protein, 9g of healthy omega-3 fats! That means chia seeds alone are incredibly keto-friendly, and they work in tandem in this way with the rest of the ingredients in this velvety vanilla chia pudding! These miraculous little seeds are also a goldmine of antioxidants, and nutrients needed for healthy bone growth and support.

You’ve probably noticed that we use coconut and almond milk as a replacement for traditional cow’s milk! We have done this because cow’s milk actually converts partially to a natural sugar in your body—And real sugar is a big off-limits food group if you’re serious about being in ketosis. Plus, the coconut and almond milk actually help fortify this vanilla chia pudding with even more protein!

But how does it taste?

Ah yes, did we mention the incredible flavor of this vanilla chia pudding? One of the things that truly sets this recipe apart from other puddings you may have seen is that this one calls for a whole vanilla bean blended into the pudding itself! That means this dessert will be exploding with authentic vanilla flavor! We recommend the use of a Madagascar vanilla bean for the richest, most decadent vanilla possible.

So easy to make!

This vanilla chia pudding meal prep recipe is also incredible because it comes together in just 10 minutes, from start to finish! Plus, because it’s so filling, you can even use it as a meal replacement on days where you’re crunched for time! Alternatively, pack it as a tasty keto snack to keep you energized in the office or the classroom. Throw a few berries of your choice on top (fresh or frozen) and you have yourself a full Hail Mary for times you might crave sugar. Throw this vanilla chia pudding into a one compartment meal prep container and go! New to meal prep and lost in a sea of millions of container choices? We get it. Let us throw you a lifesaver—Our very own Ultimate Guide To Meal Prep Containers!

Keto Vanilla Chia Pudding Ingredients:

1 cup full fat coconut milk
1 cup unsweetened vanilla almond milk
1 vanilla bean
½ cup full fat greek yogurt
½ cup chia seeds
2-4 stevia packets, or 4-6 tablespoons erythritol
Berries for serving

About Erythritol:

To sweeten the deal (literally) we strongly suggest using Now Foods Erythritol, a non-GMO, zero-calorie sugar-free sweetener. It is a fantastic product because it primarily consists of a sugar alcohol called erythritol, a chemical “cousin” of xylitol—The primary ingredient in chewing gum that is said to be good for your teeth! Read more about Erythritol HERE

If you loved this meal prep recipe and want to know how to make a tastier, diet-friendly desserts, check out this Churro Meal Prep Recipe, or our recipe for this totally brilliant Funfetti Protein Puppy Chow!

Vanilla Chia Pudding

This super creamy keto pudding is with a real vanilla bean and is bursting with sweet vanilla flavor. A cool combo of coconut milk and greek yogurt keep this high in fat and protein for the perfect keto dessert. Serve with berries for a satisfying snack or dessert.

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Prep Time: 10

Total Time: 10

Course: Dessert, Snack

Cuisine: American

Keyword: Meal Prep

Servings: meals

Calories: 260kcal

Author: Nick Quintero

Ingredients

1 cup full fat coconut milk
1 cup Unsweetened Almond Milk
1 vanilla bean
½ cup full fat greek yogurt
½ cup Chia Seeds
6 tbs swerve
berries optional

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Instructions

Add coconut milk, almond milk, and vanilla bean to a blender, and blend until the bean is fully broken up.
Add the greek yogurt and chia seeds, and pulse a few times to mix them in.
Add in sweetener. Taste, and adjust the amount of sweetener.
Let pudding sit for about 10 minutes, and pulse at about 3 minute intervals, to prevent the chia seeds from clumping.
Serve with fresh or frozen berries.

Notes

Nutrition for 1 out of 4 servings (not including berries) 12g Protein | 29g Carbs | 17g Fat | 13g Fiber | 260 Calories

Nutrition

Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Keto Chocolate Snack Boxes

November 27, 2023 by Nick Quintero Leave a Comment

Thank you to Now Foods for sponsoring this Keto Chocolate Snack Boxes recipe post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own.

Keto, low carb, and vegan-friendly. These chocolate snack boxes are a healthy solution to your mid-afternoon cravings. Pair with favorite sides for a balanced snack idea!

We may be a little bias here, but this keto chocolate recipe is probably the best we have ever had! That is saying a lot from people who eat a heck of a lot of chocolate. Why do we love this chocolate recipe so much, you ask? Well, for starters, it's made with 100% wholesome ingredients. Four ingredients, to be exact.

Each of the four ingredients has a nutritional benefit, too:

Coconut oil provides your brain and body with a quick burst of energy, plus helps raise your good cholesterol
Cacao powder is densely packed with iron, magnesium, and antioxidants
Hemp seeds are a complete source of protein and provide you with all 9 essential amino acids
Monk fruit contains anti-inflammatory properties and has no calories or carbs. This makes monk fruit safe for people with diabetes and aligns with a keto, vegan, gluten-free, and dairy-free diet.

So, we guess you could say that this is probably the tastiest and healthiest chocolate you will ever eat! Oh, and did we mention cheaper than high-end store bought chocolate, too? Yup, another win!

The source of your ingredients matter!

The ingredients in this recipe are simple and whole, but the source from which they come matters, as well. That's why we always opt for the Now Foods brand items. They recently launched their new organic chocolate and vanilla Monk Fruit sweeteners, as well as, an organic monk fruit powder extract, which we were so excited about! We have been in love with their flavored stevias for years, so we knew these would be just as tasty!

On top of being delicious, Now Foods is the only brand that offers an organic monk fruit sweetener! Crazy, huh? It is also Non-GMO. Plus, with monk fruit, a little goes a looooong way! These bottles may look tiny, but they have 200 servings inside!

Every morning we had some of the chocolate monk fruit to our coffee milk to create a sweet, keto-friendly mocha. Which also happens to be vegan, low carb, and gluten-free. This satisfies our craving for something sweet in the morning. PS - you don't get any weird after-taste with monk fruit sweeteners either! These literally taste just like pure sweetened vanilla or chocolate!

To fix the mid-afternoon chocolate cravings, we created these DIY snack boxes. If you opt to just go with the chocolate and forgo the sides, these chocolate bars ring in at only 1.4g of net carbs per serving! With that kind of carb count you can always have 2 servings (or is that only us?)

We rounded out the snack boxes with our favorite sides for the ultimate sweet combo; cottage cheese, fresh berries, and nut butter. However, you can skip any or all of these and just go with the chocolate. No judgment around here!

Keto Chocolate Snack Boxes Ingredients:

For the chocolate

½ cup coconut oil
½ cup cacao powder
3-4 tablespoon toasted hemp seeds
½ tsp* Now Foods Organic Chocolate Monk Fruit Sweetener

For Serving (optional)

1 cup full fat cottage cheese
⅛ teaspoon Now Foods Organic Vanilla Monk Fruit Sweetener
1 cups mixed berries
4 tablespoon nut butter

Simplicity at it's finest!

Who would have thought that four nutritious ingredients could result in such a sweet thing?

After you melt your coconut oil, mix in your cacao powder.

Make sure that no lumps remain.

Add in your Now Foods Chocolate Monk Fruit Sweetener.

Add in your toasted hemps seeds.

Pour into your chocolate molds.

Allow them to set in the fridge for 3+ hours.

Meal Prep Containers by Meal Prep on Fleek x Goodcook

Then break your chocolate into 6 servings and serve with your favorite sides. You will love the combination of sweet, melt-in-your-mouth chocolate and the bit of crunch from the hemp seeds.

Keto Chocolate Snack Boxes

Keto, low carb, and vegan-friendly. These chocolate snack boxes are a healthy solution to your mid-afternoon cravings. Pair with your favorite sides for a balanced snack idea!

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Prep Time: 5

Set time: 3

Total Time: 3 5

Course: Dessert, Snack

Cuisine: American

Keyword: keto, Meal Prep

Servings: meals

Calories: 444kcal

Author: Nick Quintero

Equipment

chocolate molds

Ingredients

For the chocolate

½ cup coconut oil
½ cup cacao powder
3-4 tablespoon toasted hemp seeds
½ teaspoon Now Foods Organic Chocolate Monk Fruit Sweetener add more or less to reach desired sweetness

For Serving (optional)

1 cup full fat cottage cheese
1 drop Now Foods Organic Vanilla Monk Fruit Sweetener Sweetener add more or less to desired sweetness
1 cups mixed berries
4 tablespoon nut butter

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Instructions

For the chocolate

Add your coconut oil to a microwave safe bowl and microwave about seconds or until melted.
Slowly whisk your cacao powder into your melted coconut oil making sure that no clumps remain.
Next, mix in your NowFoods chocolate mink fruit sweetener.
Add in your toasted hemp seeds and mix.
Place the chocolate molds on a baking sheet to make them easier to move.
Gently divide the chocolate mixture between 2 chocolate molds.*
Place the baking sheet in the refrigerator and allow chocolate to set for about 3 hours.

For meal prep containers

Break the chocolate into 6 sections.
Use 4 of the 6 sections for your meal prep containers.
Place the remaining chocolate in a ziplock bag and store in the refrigerator.
Mix together your cottage cheese and vanilla sweetener, if desired.
Evenly divide the chocolate, cottage cheese, berries and nut butter between 4 meal prep containers.
Seal and enjoy throughout the week.

Video

Notes

*If you do not have chocolate molds you can use silicone muffin cups. || Net carbs on this recipe are 8g. || Nutrition facts include all listed sides. || Nutrition facts for only the chocolate: 23.5g Fat | 7g Protein | 8.2g Carbs | 6.8g Fiber | 268 Calories

Nutrition

Calories: 444kcal | Carbohydrates: 18g | Protein: 16g | Fat: 35g | Fiber: 10g

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Gluten Free Cinnamon Roll Meal Prep

February 4, 2023 by Nick Quintero 2 Comments

Gluten-Free Cinnamon Roll Meal Prep is totally a thing! They're a great snack and a delicious morning indulgence that we've made healthier with the addition of ground psyllium husk!

Yes, you're seeing gluten-free cinnamon rolls alongside a handful of whole almonds, raisins, and some baby carrots. We will never tell you to totally forgo sweets (unless that's what you need to do; in which case, we're here for that, too. We just want you to be happy with your meal prep recipes and meal prep ideas.)

Gluten-Free Cinnamon Roll Meal Prep Ingredients

Dough:

3 ¼ cup gluten-free flour blend (see note)*
1 ½ cups oat flour
¼ cup ground psyllium husk
3 tablespoon coconut sugar
2 ¼ teaspoon (¼-ounce packet) instant yeast
1 tablespoon baking powder
1 teaspoon fine sea salt
2 cups warm water, about 110 degrees F
2 tablespoon melted coconut oil
2 large eggs

Filling:

Vegetable oil spray
½ cup coconut sugar
1 ½ tbsp. ground cinnamon

Glaze:

Dark maple syrup, as needed

How to Make Gluten-Free Cinnamon Rolls

These don't look like your grandmother's cinnamon rolls, admittedly. But Grandma never made gluten-free baked goods, much less ones with additional fiber!

You'll need to get ahold of the Bob's Red Mill gluten-free baking blend (the 1-to-1 blend, in the blue bag). We find that that particular blend produces incredibly reliable results, and the xanthan gum, which you typically need for gluten-free baked goods. You also need oat flour, which adds some fiber and a nutty taste to the cinnamon rolls. The dough comes together in the bowl of a stand mixer with a little yeast. It's not tough to put together, it just takes a little finesse!

Once you have the dough ready to go, roll it up tightly and then slice it into "rolls." Transfer them to a muffin tin and let them rest for an hour. These gluten-free cinnamon rolls bake up beautifully, and require very little else to be delicious. A bit of good quality maple syrup over the top while they're cooling from the oven tastes really good, in lieu of the standard confectioners' sugar glaze that we're all accustomed to. (This is far less cloyingly sweet.)

How to Serve Gluten-Free Cinnamon Rolls

We love these hot out of the oven, but not too hot! (Patience is a virtue, they say.) But we've prepped them here as a fun breakfast or maybe even a hearty sweet snack for the middle of the afternoon. If you need to reheat them, pop them in the toaster oven or a low oven, wrapped loosely in foil. They should perk right up.

How to Store Gluten-Free Cinnamon Rolls

Once they're cool enough to handle you can transfer them to prep containers and add other goodies in there to boost up the nutrition of this meal prep. We like raisins, almonds, and carrots as pictured, but you can put together some combo of fats, protein, and some vitamins because let's face it, these cinnamon rolls aren't going to be the most nutritious thing you eat all day. However, they do have some protein, fiber, and healthy fats, so it's not the same as eating

Substitutions and Alterations

Well, let's be honest. This is a baking recipe, and a gluten-free one at that, which means it's not the easiest recipe to tinker with before things start to potentially go sideways. We wouldn't do too much to mess with success, but you can do the following pretty safely, without affecting the success of your gluten-free cinnamon roll meal prep.

Brush the top with honey or agave nectar instead of maple syrup.
Sprinkle the top with coconut sugar or demerara sugar.
Go totally old school and make a simple glaze with some milk and confectioners' sugar and drizzle across the top. (We'd do this sparingly, but you do you!)

Gluten Free Cinnamon Roll Meal Prep

These gluten-free cinnamon rolls are firm on the outside, but soft and fluffy on the inside. The secret to gluten-free bread baking is ground psyllium husk!

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Prep Time: 1 20

Cook Time: 35

Total Time: 1 55

Course: Breakfast

Cuisine: American

Diet: Gluten Free

Keyword: Meal Prep

Servings: rolls

Calories: 250kcal

Author: Nick Quintero

Ingredients

3.5 cups gluten free flour blend see notes
1.5 cup oat flour
¼ cup ground psyllium husk
3 tablespoon coconut sugar
2 ¼ teaspoon instant yeast
1 teaspoon sea salt
2 cups warm water about 110 degrees
2 tablespoon coconut oil melted
2 large eggs

Filling

coconut oil spray
½ cup coconut sugar
1.5 tablespoon ground cinnamon

Glaze

dark maple syrup as desired

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Instructions

In the bowl of a stand mixer fitted with a paddle attachment, mix together gluten-free flour blend, oat flour, psyllium husk, coconut sugar, instant yeast, baking powder, and salt. In another bowl, whisk together warm water, coconut oil, and eggs.
Add half of wet ingredients to dry ingredients. Mix on low speed. Add remaining wet ingredients. Continue to mix on low speed until batter starts to form. Increase speed tomedium and mix for 3-4 minutes. Scape down bowl as needed to ensure thoroughmixing. Dough will be a bit sticky and should look like thick cookie dough batter.
Transfer dough to a lightly oiled 18x13-inch parchment paper. Use your hands to gently pat dough into an 18x13-inch rectangle. Alternatively, use a small rolling pin. Lightly spray surface of dough with vegetable oil spray (cooking oil spray). In a small bowl, mixtogether coconut sugar and ground cinnamon. Sprinkle sugar cinnamon mixture over the dough.
With the long side facing you, use the parchment paper to help roll the dough into a tightcylinder. Pinch the seams closed. Use a sharp knife to cut the log into 12 equal rolls.
Grease a 12-cup muffin tin with cooking spray. Place cut rolls in muffin tin, Looselycover with plastic wrap. Allow rolls to rest for 1 hour at room temperature. Dough will puffup and fill the muffin tin cavity.
Preheat oven to 350 degrees F. Remove plastic wrap. Bake the rolls for 30-35 minutes until they are golden brown, rotating the pan midway through baking.
Allow rolls to remain in pan for 5 minutes. Remove from pan and place on wire rack tocool. Brush warm rolls with maple syrup, as desired. Serve rolls warm, or gently reheat in the microwave.
NOTE: We used Bob’s Red Mill Gluten Free 1-to-1 Baking Flourblend. Results may vary with other gluten-free flour blends.

Video

Notes

Nutrition for 1 out of 12 rolls:

7g Protein | 47g Carbs | 5.5g Fat | 7g Fiber | 250 Calories

Nutrition

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(Healthy Gluten Free) Cinnamon Roll Meal Prep blog

Low Sugar Chocolate Peanut Butter Cups

February 9, 2023 by Nick Quintero Leave a Comment

Low sugar chocolate peanut butter cups are totally something you can do on your own! You'll be so happy you did!

Home hacks for popular sweets are kind of a fun thing to pull off in the kitchen. And the best part? You can adapt the ingredients to what you have on hand or what you prefer. These peanut butter cups are low in sugar and easy to pull off because at the end of the day, it's just a few basic ingredients, really. It's the mass production of such treats, however, that makes them less than stellar for us, in the long run—and not necessarily the consumption of peanut butter and chocolate together, ya know?

Low Sugar Chocolate Peanut Butter Cups Ingredients

• 9 ounces dark chocolate (72% cacao), finely chopped
• 2 ounces unsweetened chocolate, finely chopped
• 1 Tablespoon coconut oil
• 6 tablespoons smooth, natural peanut butter*
• Cacao nibs, to garnish

How to Make Low Sugar Chocolate Peanut Butter Cups

Line a 12-cup muffin tin with liners or spray them with nonstick spray, for starters. Then, you melt the dark chocolate, unsweetened chocolate and coconut oil in a double boiler. What's that all about? A double boiler is basically a saucepan with a bit of boiling water, and you nestle a heat-safe bowl over the circumference of the saucepan with the ingredients in it. Everything melts together gently over controlled heat, rather than in a saucepan itself or in the microwave, which isn't the best for combining ingredients like this and melting evenly.

Once you've done that, pour some of the melty chocolate into the muffin cups and refrigerate until it's set. Then, you top it with some peanut butter, and add more chocolate as the final layer. Sprinkle with cacao nibs if desired. Refrigerate again, until everything has set.

How to Store Chocolate Peanut Butter Cups

These keep best in the refrigerator in an air-tight container for up to a week. You can also freeze them in a similar container for up to 3 months. Freezing some right off the bat will guarantee you have what we like to refer to as "emergency chocolate" on hand. Future you will be so happy! Just make sure they're wrapped tightly if you do freeze them so they don't get freezer burned.

We've also pictured these peanut butter cups as a meal prep, too, if you want. Pack them up with some of your favorite snacky fruits and veggies and a handful of unsalted raw nuts. (Apples are especially good with both chocolate and peanut butter.)

Substitutions and Alterations

Peanut butter and chocolate are a classic combo, but feel free to use cashew or almond butter, or a seed butter.
Sprinkle the top with some unsweetened shredded coconut on a few or all of these cups.
Skip the cacao nibs if you can't find them or don't like them (they can be a bit bitter), or use a small amount of mini chocolate chips.
To make it a little fancy, use a nice flaky sea salt on top.
Add some chopped peanuts to the top in addition to the cacao nibs. Or, if you use cashew or almond butter instead, use chopped versions of those nuts. It adds some extra flavor and a nice crunch on top.
A smidge of vanilla extract (about ½ teaspoon or less) is never a bad idea when working with chocolate. Add it with the other ingredients when you melt the chocolate. Other extracts to play with include coffee or chocolate extract. (Yes, those things exist!)
Chunky peanut butter is also ok, if you want some texture.

Tip!

We recommend that you only use natural peanut butter that contains peanuts and salt (or no salt, if desired). This will produce the best results.

Or maybe these Protein Peanut Butter Energy Balls?

Low Sugar Chocolate Peanut Butter Cups

Making your own peanut butter chocolate cups is easier than you’d think! Feel free to swap in your favorite nut or seed butters in place of peanut butter.

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Prep Time: 5

Cook Time: 20

Total Time: 25

Course: Snack

Cuisine: American

Keyword: Meal Prep

Servings: cups

Calories: 203kcal

Author: Nick Quintero

Ingredients

9 ounces dark chocolate (72% cacao) finely chopped
2 ounces unsweetened chocolate finely chopped
1 tablespoon coconut oil
6 tablespoon peanut butter smooth
cacao nibs to garnish, optional

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Instructions

Line standard 12-cup muffin tin with paper cupcake liners. If desired, trim the cupcake liners to shorten, but it's not necessary.
Gently melt the dark chocolate, unsweetened chocolate, and coconut oil over a double boiler over low heat.
Spoon one tablespoon of melted chocolate into each muffin tin cavity. Use the back of the spoon to gently push the melted chocolate up the sides of the paper liner. Place muffin tin the fridge until the chocolate sets, about 10 minutes.
Spoon ½ tablespoon of peanut butter evenly into the chocolate cups, making sure there are no air bubbles. Spoon another tablespoon of melted chocolate over peanut butter. Sprinkle cacao nibs on top, if desired. Place muffin tin back in the fridge for another 10 minutes until chocolate is set.
Transfer peanut butter cups to an airtight container. Keep at room temperature (if it's not warm) or in the fridge until ready to eat for up to a week.
NOTES:• It's recommended that you use natural peanut butter that only contains two ingredients: peanuts and salt.

Notes

Nutrition for 1 out of 12 peanut butter cups:

Nutrition

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Low Sugar Chocolate Peanut Butter Cups blog

Keto Cashew Cheesecake Bites

June 6, 2023 by Nick Quintero Leave a Comment

Keto Cashew Cheesecake Bites contain just three ingredients and are an irresistibly tasting high-protein, high-fat snack. Lightly sweetened with cinnamon!

Just because you're following a keto diet doesn't mean you can't have some sweet things! Sure, straight-up sugar isn't permitted, but there are ways to bring some sweetness into your diet while following this way of eating. It's all just a matter of working with what's permitted to give yourself a little snack that's not going to throw you off track. And these keto cashew cheesecake bites will do just that. All you need is three ingredients and a bowl, along with a hand or stand mixer, and some time in the fridge to set, and you've got yourself a nutty, just-sweet-enough snack that's high in protein and can be easily adapted going forward.

Keto Cashew Cheesecake Bites Ingredients

8 ounces full-fat cream cheese
1 cup cashew butter
1 teaspoon ground cinnamon

How to Make Keto Cashew Cheesecake Bites

These are kind of shockingly easy. Line a muffin pan with liners or spray with nonstick spray (We prefer the liners, as it's just easier).

It's important that your cream cheese be at room temperature to start, along with the cashew butter. Combine cream cheese and cashew butter along with the cinnamon in the bowl of a stand mixer, or using a hand mixer in a sturdy mixing bowl. Beat together until smooth and creamy. Scoop into the prepared pan and top with cashews. Stick the tin in the freezer for a couple of hours and boom, they're ready!

How to Store and Serve Keto Cashew Cheesecake Bites

Keep these in the fridge, or better yet, the freezer, for maximum awesomeness. They meal prep well; just cover them in the containers. They'll keep in the freezer longer, up to a few months, as long as they're wrapped well.

We like to prep these with blueberries on the side to give that cheesecake-and-fruit kind of vibe to this snack. Top with some cashews or serve a handful of cashews and other nuts, if desired, along with. Yum!

How to Customize Cashew Cheesecake Bites

These can be adapted in so many ways. Consider this recipe a bit of a template that you can experiment with!

Serve with any other kind of keto-compliant fruit such as strawberries, raspberries, or blackberries

Use a different kind of nut butter such as almond or peanut. That will change the way your cheesecakes taste a bit but the basic recipe will work. (Peanut butter with strawberries feels like a PB&J, in cheesecake form, right?)

Change the nuts you serve this with, by using almonds, walnuts, pistachios, hazelnuts; it's up to you.

If you aren't following a strict keto diet you could also use this basic recipe and then sweeten it a bit. Include a drizzle of melted chocolate over the top before the whole thing is set, or you could swirl in a dab of chocolate hazelnut spread before sticking this in the freezer.

Use a different spice, such as ginger (add lemon zest if so!), nutmeg, or cardamom. You can even use something like apple pie spice or pumpkin pie spice if you want to give these a warming feel. Any of those would taste great. You could really change the flavor profile so easily!

Other Snacks and Meal Preps To Try!

Peanut Butter Cheesecake Cups

Keto Raspberry Cheesecake

Almond Butter and Jelly Fat Bombs

No Bake Collagen Brownie Bites

Keto Cashew Cheesecake Bites

These 3 ingredient Cashew Cheesecake Bites make an irresistibly tasting high protein, high fat snack. Lightly sweetened with cinnamon and easy to make!

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Prep Time: 10

Cook Time: 2

Total Time: 2 10

Course: Snack

Cuisine: American

Keyword: keto, Meal Prep

Servings: bites

Calories: 187kcal

Author: Nick Quintero

Ingredients

8 ounces full fat cream cheese*
1 cup cashew butter**
1 teaspoon ground cinnamon
¼ cup cashews optional, for topping

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Instructions

Place 12 muffin liners in a muffin tray then set aside.
Place cream cheese, cashew butter, and cinnamon in a mixing bowl. Blend them using a hand mixer until smooth. (Alternately, use a stand mixer fitted with a paddle attachment).
Transfer to the prepared muffin liners by spooning the batter into them, filling them ½ way full.
Place the muffin tray in the freezer 2 hours to set, then enjoy! Keep in meal prep containers for up to 5 days or freeze for 3 months.

Notes

Macros for 1 out of 12 bites:

5g Protein | 6g Carbs | 17g Fat | 187 Calories

*You can lower the fat content for non-keto diets by using reduced fat or fat-free cream cheese. For vegan diets, please use a vegan cream cheese substitute.

**These would taste delicious made with any nut butter such as almond, peanut or even a chocolate hazelnut

Nutrition

Serving: 1bite | Calories: 187kcal | Carbohydrates: 6g | Protein: 5g | Fat: 17g

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Brown Rice Pudding

May 15, 2023 by Nick Quintero Leave a Comment

Brown rice pudding takes the deliciousness of dessert and turns the flavor a bit nuttier thanks to the brown rice and oat milk powder from NOW foods! Gluten free and dairy free!

Table of Contents

Brown Rice Pudding Ingredients
How to Make Brown Rice Pudding
How to Serve and Store Brown Rice Pudding
Substitutions and Alterations
Brown Rice Pudding

Rice pudding is one of the oldest and best desserts, born out of simple ingredients that you have on hand. This one is dairy-free and gluten-free, thanks to the addition of NOW Foods organic oat milk powder. Never tried it? Well, consider it a modern-day spin on dried milk. Only in this case, it's a non-dairy addition you'll be using. And that means this dessert is both vegan and gluten-free! Score!

Thank you to NOW Foods for sponsoring this Brown Rice Pudding recipe post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own.

Brown Rice Pudding Ingredients

1 cup brown rice
4 cups hot water
¾ cup NOW Foods Organic Oat Milk Powder
¼ cup brown sugar, dark or light
2 tsp. vanilla extract
1 tsp. cinnamon
Pinch of sea salt
2 cups mixed berries, for serving

How to Make Brown Rice Pudding

You start simply enough, by combining the hot water with oat powder. Then you add the brown rice and the sugar, vanilla extract, cinnamon, and sea salt. It doesn't take much hands-on attention. Once the rice comes to a boil, turn it down to a simmer. Let it do so until the rice is tender and chewy. The liquid won't be completely absorbed like it normally would when you cook rice. That's what makes it pudding!

How to Serve and Store Brown Rice Pudding

We love to meal prep this because it's a largely hands-off cooking process, and you can keep this in the fridge for 4 to 5 days, easily. Brown rice pudding is also amazing because you can enjoy it cold, warm, or at room temperature. It's all a matter of preference. This will keep in the fridge, all prepped and ready for you. We like to serve this with berries on the side or even mixed in.

Substitutions and Alterations

You can use white rice if you like but the taste will be a little less nutty; it's your call! You can use short or long-grain rice, and either will work in this recipe. The short-grain rice will cook a bit faster, though, so just be forewarned. Brown rice tends to hold its shape a bit better in bread pudding, but you can really and truly use either!
Change the spices as you like. Cinnamon is always a classic, but nutmeg tastes great, and so do ginger, cloves, cardamom, and allspice. You could even turn this brown rice pudding in a pumpkin spice direction, or play up these spices and add some black pepper and make it more like chai-spiced rice pudding. It's kind of hard to ruin a dish that's sweet, creamy, and gets some favorite spices. Think about how you'd treat oatmeal.
Top with chopped nuts like walnuts or pecans.
Mix in raisins, dried cranberries, dried cherries, or dried blueberries.
Stir in some pumpkin seeds, flax seeds, or chia seeds before serving.
Drizzle the top with honey or maple syrup, or agave syrup if desired.

MORE RICE PUDDING RECIPES!

Brown Rice Pudding

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Prep Time: 10

Cook Time: 50

Total Time: 1 10

Course: Dessert

Cuisine: American

Diet: Gluten Free

Keyword: brown rice, rice pudding

Servings:

Calories: 271kcal

Author: Nick Quintero

Ingredients

1 cup brown rice
4 cups hot water
¾ cup Now Foods Organic Oat Milk Powder
¼ cup brown sugar
2 teaspoon vanilla extract
1 teaspoon cinnamon
1 pinch sea salt
2 cups mixed berries for serving

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Instructions

Combine hot water and oat powder in a medium saucepan or pot. Whisk well to combine.
Add brown rice, brown sugar, vanilla extract, cinnamon, and sea salt. Stir well. Bring to a boil over medium heat. Reduce heat to simmer and cook for 50 minutes, covered with lid, stirring occasionally, or until rice is tender and chewy.
Once rice is tender, turn heat off andlet stand covered for 10 minutes.
Divide brown rice pudding among four large compartments of MPOF teal containers and sprinkle with extra cinnamon. Divide berries among small compartments. Refrigerate to chill, or enjoy warm.

Nutrition

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Cinnamon Roll Coffee Cake Meal Prep

June 3, 2023 by Nick Quintero 1 Comment

Cinnamon Roll Coffee Cake Meal Prep is a lot to say, but it's not a lot of work. It's also gluten-free.

Friends, there’s a lot to keep track of in this wonderful life, and sometimes we just don’t want breakfast to be one of them. Having an easy meal prep recipe on hand for the first meal of the day is invaluable, especially on busy work and school mornings. So we’re super excited to share this coffee cake meal prep with you.

What's Special About This Gluten-Free Coffee Cake?

Coffee cake is of course a cafe favorite, and we wanted to make something that stands up to the delicious classic but with an MPOF twist. So we used gluten-free flour, encourage you to use your milk of choice, and used fats and sugars only made from coconut! Pretty cool. Rest assured though that this easy meal prep still tastes like a classic coffee cake with loads of coffee flavor and a cinnamon swirl, but we hope that our swaps make it a bit less indulgent to enjoy a few times in the same week. But don’t think you have to enjoy it all at once- this easy meal prep recipe also stands up well to freezing!

How to Make This Coffee Cake and Its Coconutty Ingredients

Coconut oil, coconut aminos, coconut sugar, coconut butter! What the heck is all this stuff, what’s the difference between coconut oil and coconut butter, and so on, and why should we care? While coconut oil is simply the oil that’s been extracted from coconut meat, coconut butter is a paste that’s made by blending the flesh of fresh coconut. The result is a smooth and spreadable paste that holds its texture well and lends itself to drizzling over all kinds of things: waffles, oatmeal, granola, and, you guessed it—coffee cake! We used it as a foundation to make a super easy dairy-free glaze that we may or may not currently be putting on absolutely everything. Because of the presence of a fiber called inulin, coconut sugar has a slightly lower glycemic index than regular sugar. It’s still sugar of course, but every bit helps!

The cake has three components but they're not hard; don't be put off by the list of ingredients. It's really very easy, and it is full of great ingredient substitutes you'll want to use again, if they're unfamiliar to you. (At the very least, to make this cake again!)

Cinnamon is another really exciting detail of this recipe. It is of course an important flavor aspect in classic coffee cake, but this spice also has some pretty incredible health benefits. It is known to be both anti-inflammatory and to support healthy blood sugar levels, in addition to supporting the cardiovascular system with its broad range of antioxidants. We hope you love this delicious and healthy twist on coffee cake as much we do!

Cinnamon Roll Coffee Cake Meal Prep Ingredients

For the Coffee Cake

2 eggs, lightly beaten
¼ cup melted coconut oil
1 cup cooled coffee
½ cup milk of choice
3 cups GF all-purpose flour
1 cup unrefined coconut sugar
1 tablespoon baking powder

And the cinnamon swirl

½ cup coconut oil
½ cup unrefined coconut sugar
2 teaspoon cinnamon
1 tablespoon gluten-free flour

Finally, the coconut butter glaze:

¼ cup coconut butter
1 teaspoon unrefined coconut sugar

How to Store and Serve Cinnamon Roll Coffee Cake Meal Prep

Once you've made this, it needs to be kept in an airtight container and will stay fresh for a few days. If you want to prolong the shelf life, wrap it in foil really tightly, but we like to make something like this and freeze half of it right off the bat. This way, you always have something on hand for an emergency cinnamon-related breakfast item that also happens to be gluten-free!

More Gluten-Free Treats and Other Breakfast Fun

Gluten Free Cinnamon Roll Coffee Cake Meal Prep blog

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Cinnamon Roll Coffee Cake Meal Prep

Coffee cake is of course a cafe favorite, and we wanted to make something that stands up to the delicious classic but with an MPOF twist.

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Prep Time: 15

Cook Time: 35

Total Time: 50

Course: Breakfast, Snack

Cuisine: American

Keyword: Meal Prep

Servings: slices

Calories: 377kcal

Author: Nick Quintero

Ingredients

Coffee Cake

2 large eggs lightly beaten
¼ cup coconut oil melted
1 cup coffee cooled
½ cup milk of choice
3 cups gluten free all-purpose baking flour
1 cup unrefined coconut sugar
1 tablespoon baking powder

Cinnamon Swirl

½ cup coconut oil
½ cup unrefined coconut sugar
2 teaspoon cinnamon
1 tbs gluten-free flour

Coconut Butter Glaze

¼ cup coconut butter
1 teaspoon unrefined coconut sugar

Get Recipe Ingredients

Instructions

Preheat oven to 350 degrees F and lightly grease a 9 x 13 baking dish.
In a large bowl, mix together the eggs, milk, melted coconut oil, and cooled coffee. Add in the coconut sugar, then sift in the flour and baking powder. Stir well to combine. The batter should be thick and sticky.
Pour batter into the greased baking dish.
Prepare the cinnamon swirl by adding the coconut oil, unrefined coconut sugar, GF flour, and cinnamon to a bowl and whisking until light and fluffy. Drop heaping tablespoons into the baking dish and lightly swirl with a knife to distribute throughout the dish.
Bake for 30-40 minutes, until lightly browned and firm to the touch.
Remove from the oven and top with optional coconut butter glaze by combining softened coconut butter with a bit of coconut sugar and drizzling over cake.
Allow to cool completely, then slice into squares.
To store, add 1-2 squares to meal prep containers. Keeps in the fridge for 4-5 days. Store any remaining coffee cake in the freezer for long term storage.

Notes

Nutrition for 1 out of 12 slices:

5.2g Protein | 46g Carbs | 21g Fat | 377 Calories

Nutrition

Serving: 1slice | Calories: 377kcal | Carbohydrates: 46g | Protein: 5.2g | Fat: 21g

Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

AB&J Fat Bombs Meal Prep

June 18, 2023 by Nick Quintero 4 Comments

Fat bombs! They taste like peanut butter and jelly and they'll get you through a rough afternoon in a pinch!

Admittedly, the term "fat bombs" isn't really the most appetizing. But if you're following a paleo or keto diet, you're always on the look for snacks with protein and fat that will keep you satisfied in between meals. Or perhaps even taste great after a workout. And let's face it, because they’re so much more time-consuming, we tend to focus our easy meal prep recipes around, well, meals. But snacks, we need them.

Having access to healthy snacks throughout the day can be a surefire way to ensure you're staying on track with your macros. Those in-between meal times can be tricky; we're most vulnerable to the donuts in the break room or that fast food restaurant that’s on your way home from work. So we came up with these satisfying fat bombs- the perfect snack allies!

What Are Fat Bombs?

Fat bombs are exactly what they sound like: Snacks that prioritize fat over all other nutrients. These almond butter and jelly ones here, come in at a whopping 23 grams of fat per serving. Fat bombs are essential snacks for folks on a keto diet, as it can sometimes be challenging to get enough fat from meals alone. But they’re also a great snack to have on hand for anyone working a physically or mentally draining day. Fat is a great way to stay fuller longer and to activate brain function! Fat bombs typically have a base of coconut oil, coconut butter, and/or nut butter (non-peanut if they’re paleo), and are a great vessel for getting in a few servings of healthy spices and supplements such as cinnamon, ginger, collagen, or medicinal mushrooms.

AB&J Fat Bombs Ingredients

¾ cup frozen blackberries, or berries of choice
1-2 tablespoon filtered water
¾ cup creamy almond butter, no sugar added
¾ cup coconut oil
1-2 tablespoon sweetener, if desired

How to Make AB&J Fat Bombs

These are pretty easy. Line a muffin tin with some paper liners. And the blackberries are cooked down with a little bit of water. Then in a separate saucepan, melt the almond butter and add the coconut oil together. If you want a big of sweetness, go ahead and add some honey or maple syrup here. (Or agave). Put the almond butter layer on the bottom and dollop some blackberries on top. Swirl it together with a toothpick and refrigerate until firm.

How to Store and Serve Fat Bombs

Keep these in the fridge, full stop. You don't want them at room temperature, they'll start to get soft. Keep them refrigerated in an airtight container for a week or so, or freeze for much longer.

How to Customize

We used blackberries because we love the contrast of their fruity tang against the richness of the fatty coconut and almonds, but we encourage you to experiment with any of your favorite low-sugar fruits. Blueberries, raspberries, or cherries would all make great alternatives! Because they’re vegan, these fat bombs have quite a long shelf life in the fridge. Make plenty ahead of time and enjoy for weeks! This easy meal prep is one for the keto books.

More Awesome Snacks to Meal Prep!

AB&J Fat Bombs Meal Prep

Satiating fat-based snack bites packed with almond butter, coconut oil, and fresh berries.

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Prep Time: 30

Total Time: 30

Course: Snack

Cuisine: American

Keyword: Meal Prep

Servings: servings

Calories: 229kcal

Author: Nick Quintero

Ingredients

¾ cup frozen blackberries or berries of choice
1-2 tablespoon Water
¾ cup Almond Butter no sugar added
¾ cup Coconut Oil
1-2 tbs sweetener optional

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Instructions

Line a muffin pan with 12 parchment paper liners and set aside.
In a medium saucepan over medium heat, combine the frozen blackberries and water. Bring to a boil and the reduce the heat and simmer 5 minutes. Mash the berries with a fork.
In a large saucepan, combine the almond butter and coconut oil over medium heat, whisking until melted. Add optional sweetener, if desired.
Divide the melted almond butter mixture among the 12 cups then add ~1 TBS of blackberry mixture and swirl with a toothpick.
Refrigerate until firm and store in the refrigerator until serving.

Notes

Nutrition per serving:

3.6g Protein | 3.9g Carbs | 23g Fat | 2.5g Fiber | 229 Calories

Nutrition

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No Bake Collagen Brownie Cups

June 5, 2023 by Nick Quintero Leave a Comment

Brownie cups that are no bake need to be in your repertoire! Gluten-free and dairy-free!

No Bake Collagen Brownie Cups. We know, we had you at no bake, and kept you with brownie cups. But what the heck is collagen? You’re probably seeing it all over the place lately: in smoothies, in cosmetics, and now in your dessert?! We’re here to give you the scoop about collagen! Basically, what is it, why it benefits you, and why we’re adding it to our meal prep recipes.

No Bake Collagen Brownie Cups Meal Prep-7

What is Collagen?

Collagen is actually a protein that occurs naturally in the human body. And though it’s found throughout our physical system, it is especially prevalent in the skin, bones, and connective tissues. If you imagine your body as a skyscraper, think of collagen as the scaffolding holding the whole structure together. It’s insoluble and incredibly strong: gram for gram, some types are stronger than steel! With that kind of strength, collagen is obviously much of our body’s support, but it is also what gives our skin its elasticity.

That’s why this ingredient is so common in modern skin and beauty care products. Our natural production of this important protein depletes as we age and with specific stressors on the body such as smoking and exposure to UV light. So what better way to replenish our natural stores than with a delicious collagen brownie?

No Bake Collagen Brownie Cups Ingredients

¼ cup almond flour
¼ cup unsweetened cocoa powder
½ cup collagen peptides
½ cup unsweetened almond milk
3 tablespoon maple syrup
¼ cup peanut butter

How to Make No-Bake Collagen Brownie Cups

This vegan and gluten-free collagen brownie packs a delicious punch with all of the rich cocoa flavor you’d expect from the traditional chocolate-lovers dessert, plus the added savory smoothness of peanut butter. Though we love the taste of peanut butter, that extra protein boost ain’t so bad either! Combine that with almond flour and almond milk and you’ve got yourself a collagen brownie with more than 6 grams of protein per serving! So does this meal prep recipe get filed away as a sweet treat or pre/post-workout snack? Or both? ? You decide!

All you need to do is melt the chocolate to create that first bottom layer, and add it to muffin tin lined with paper liners. Then while that's chilling, combine almond flour, peanut butter, cocoa powder, maple syrup, collagen peptides, and almond milk in another bowl until it forms a sticky dough. This is your "brownie" layer. Press a bit onto the top of each chocolate-filled brownie cup, flattening with your fingers to even it out. And then, you guessed it, freeze them until set (at least an hour).

How to Store and Serve No-Bake Collagen Brownie Cups

These will keep in the fridge, covered in an airtight container, for at least a week, but they won't last that long. Everyone will want one of these bits of chocolate heaven. You can also freeze them, too. Just make sure they're wrapped well beforehand and they should stay good for at least 3 months. Defrost in the fridge, overnight, or a room temperature if it's not too hot and you're impatient. (You could always microwave them, but, we can't vouch for that. Microwaves can do funny things to no-bake treats sometimes.)

More Treats and Sweets to Meal Prep

No Bake Collagen Brownie Cups

Sweet chocolate cups with a collagen brownie filled center. Perfect for a clean dessert!

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Prep Time: 1

Total Time: 1

Course: Snack

Cuisine: American

Keyword: Meal Prep

Servings: cups

Calories: 182kcal

Author: Nick Quintero

Ingredients

1 cup dairy-free chocolate chips
¼ cup almond flour
¼ cup unsweetened cocoa powder
½ cup collagen peptides
½ cup unsweetened almond milk
3 tbs maple syrup
¼ cup peanut butter or nut/seed butter of choice

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Instructions

Line a muffin pan with 12 muffin liners and set aside.
Add ⅔ cup of the chocolate chips to a microwave safe bowl and microwave in 30 second increments until the chocolate is fully melted. (Alternatively, melt the chocolate over a double boiler.)
Fill each muffin liner with about a tablespoon of melted chocolate and swirl with the back of a spoon to coat the sides. Place the pan in the freezer to set.
While the chocolate is freezing, prepare the brownie filling by adding the remaining ingredients (almond flour through peanut butter) to a large mixing bowl. Mix until ingredients form a sticky dough; it will be thick.
Using a tablespoon, roll the dough between the palms of your hands to form individual balls, and then flatten them into discs. Place discs into each muffin cup and gently flatten them with your fingers so they press up against the sides.
Melt the remaining ⅓ cup of chocolate chips the same method as before, then cover the top of the discs with the melted chocolate. Place back in the freezer to set.
Store the cups in an airtight container the fridge for a week or freeze for long-term storage.

Notes

Nutrition for 1 out of 12 cups:

6.4g Protein | 19.8g Carbs | 9.5g Fat | 2.6g Fiber | 182 Calories

Nutrition

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Easy Almond Joy Cookies

September 21, 2022 by Nick Quintero 10 Comments

DIY Almond Joy Cookies (Keto - GF)

Don’t you just love chocolate? We certainly do. Unfortunately, like most candies, the traditional Almond Joys are totally out of compliance with almost any diet plan. That doesn’t mean you can’t indulge though, so in today’s recipe, we’ll be covering how to make these keto-friendly copycat Almond Joy cookies!

What makes these copycat almond joy cookies such an excellent dessert or snack option is that they’re packed with essential nutrients! Unlike sugar-laden candy, these cookies have 5g of protein, 3.5g of fiber, 23.2g of fat, and less than 9g of carbs per serving! These dense keto-friendly cookies certainly pack a punch that will keep you well-nourished for your busy day.

Perfect for lunches

If you’re meal prepping for the kids, they’re sure to love these copycat Almond Joy cookies too! Not only do they come together very quickly, but they’re small enough that you could easily fit two cookies and a side of fruit into a small square meal prep container. Confused about your container options? That would be understandable, there’s a huge variety of products to choose from! That’s why we’ve created our very own Ultimate Guide To Meal Prep Containers! There you will find a comprehensive list of our favorite meal prep containers, plus real customer reviews!

Are they healthy?!

Almonds alone have a truly impressive set of nutritional benefits! In one single ounce of almonds, there’s on average 6g of Protein, 14g of fat, and a generous 3.5g of fiber! Plus, they contain a number of vitamins, including vitamin E (37% of DV), Magnesium (30% of DV), and Manganese (32% of DV).

All that in an ounce of almonds! We haven’t even included the nutritional facts of coconut though, and coconut is the primary ingredient for these copycat Almond Joy cookies! If you’re into keto, no doubt you’ve heard of the bountiful MCTs (medium-chain triglycerides) contained in coconut! Bulletproof Coffee, anyone? Coconut has been shown to help hair, skin, nails, and teeth when applied externally.

But those aren’t the only benefits —

Coconut, especially its oil, can raise good cholesterol, and lower bad cholesterol in the body. MCTs in particular, change the way we metabolize food and fats, which means that we not only feel less hungry but also lose weight faster than usual! Because fatty acids contained in coconut oil dramatically increase the ketones in the blood, coconut oil has been shown to reduce the incidence of seizures. According to one 2006 study, these same ketones were shown to help the cognitive function of adults with Alzheimer's disease!

These copycat Almond Joy cookies make 4 servings, or 8 cookies. At 2 cookies per serving, this meal prep recipe would be amazing for kids, or a quick on-the-go snack. If giving to kids, consider giving 1 cookie per serving so you get the most bang for your buck!

DIY Almond Joy Cookies Ingredients:

3 tablespoons almond butter
1 ½ tablespoons coconut oil
1 egg white
1 teaspoon vanilla
⅛ teaspoon sea salt
1 packet stevia or sweetener of choice
½ cup coconut
16 almonds
1 ½ ounces 85% dark chocolate

Looking for more dessert ideas for next week’s meal prep? We would be too, so we’ve got you covered! Check out AB&J Fat Bombs, or this delicious, nutrient-rich Vanilla Chia Pudding for a high-protein keto delight.

Keto Almond Joy Cookies

A deliciously chewy cookie, modeled after famous chocolate, almond, and coconut candy bar. This keto version is easy to make and is an indulgent low carb snack!

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Prep Time: 20

Cook Time: 10

Total Time: 30

Course: Dessert, Snack

Cuisine: American

Diet: Gluten Free, Vegan

Keyword: keto, Meal Prep

Servings: servings

Calories: 294kcal

Author: Nick Quintero

Ingredients

3 tbs Almond Butter unsweetened
1.5 tbs Coconut Oil
1 large egg white
1 teaspoon Vanilla extract
⅛ teaspoon Salt
1 packet stevia
½ cup unsweetened shredded coconut
16 almonds
1.5 ounces 85% dark chocolate

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Instructions

Preheat the oven to 350 degrees F.
In a small mixing bowl, add the almond butter, coconut oil, egg white, vanilla, sea salt and sweetener, and mix well to combine.
Add the coconut, and mix until the coconut is fully combined.
On a lined baking tray, use a tablespoon to measure out 8 cookies and form into balls.
Press 2 whole almonds into the tops of each cookie, pressing down into a flatter cookie.
Bake for 10 minutes, then allow to cool.
Melt chocolate.
Pick up a cookie, and add a scant teaspoon of chocolate onto the baking paper. Press the cookie down into the chocolate to form a chocolate coating on the base. Repeat with all cookies.
Use a spoon or a chocolate drizzler to drizzle the remaining chocolate across the tops of the cookies.
Store in the freezer or refrigerator for best texture.

Nutrition

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Brownie Batter Hummus

May 30, 2023 by Nick Quintero Leave a Comment

Brownie Batter Hummus is a vegan-friendly protein-rich snack that will satisfy a chocolate craving with a touch of sweetness! Real cacao powder and nibs make this a chocolaty treat with antioxidants to boot! 

Turn ordinary hummus into a rich and chocolatey snack called Brownie Batter Hummus! Who would've thought hummus could turn into an easy snack idea that satisfies your sweet tooth? It's creamy like almond butter and the perfect vegan snack or dessert. Take this prep with you on those non-stop days to give you a glimmer of joy or serve it as a kid-friendly and healthy (and protein-filled) after-school snack.

Brownie Batter Hummus Ingredients

1 cup chickpeas, drained
3 tablespoon maple syrup 
¼ cup water 
2 tablespoon unsweetened cacao powder 
1 teaspoon unsweetened cacao nibs
Pinch of sea salt

For serving

1 cup sliced strawberries 
8 graham cracker squares

How to Make Brownie Batter Hummus

This sweet hummus is super easy to make, just like regular hummus. All you do is combine all of your ingredients in a food processor and pulse until chickpeas are thoroughly mixed and smooth. This easy snack idea only takes 10 minutes and gives you four servings of delectable, healthy dipping & topping for fruit, bread, or graham crackers!

How to Store and Serve Brownie Batter Hummus

Once prepped, this specialty hummus will last for 4 days. Find four dual-compartment meal prep containers that work as snack boxes, like these teal MPOF containers. Divide your hummus into 4 half-cup portions into the containers, then put your graham crackers and strawberries into the other slot. Store in the fridge until it's time for snacking.

And believe it or not, you can (and we don't blame you!) freeze this! Store your delectable hummus in a freezer-safe airtight container, or store each portion in separate containers. It should keep for up to 6 months. Just remember to leave room for frozen hummus to expand. Defrost in the fridge overnight and you're good to go!

Tips and Customizations for Brownie Batter Hummus

Pair this with some crackers like Ritz, rice cakes, apples, pretzels, grapes, and other fruits. Think of it as you would use peanut butter or Nutella.

Let the flavors meld together by chilling the hummus for several hours or overnight.

Use the best quality cacao powder you can find, or if you have to, use cocoa powder instead!

If you don't have a food processor, you can use a high speed blender to make this hummus instead. If you don't have a blender that can handle these ingredients, mash the chickpeas by hand instead. Start by microwaving them in 30-second increments, and checking the consistency to see if it's mashable. It will make it easier to mash if they're warm.

Swap the maple syrup out and use honey or agave syrup instead, or a monk fruit liquid sweetener to reduce the sugar content.

Use gluten-free crackers if need be.

More Hummus Snack Box Meal Prep Recipes!

Brownie Batter Hummus 

This vegan-friendly protein-rich snack will satisfy a chocolate craving with a touch of sweetness! Real cacao powder and nibs make this a chocolatey treat with antioxidants to boot! 

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Prep Time: 10

Total Time: 10

Course: Dessert, Snack

Cuisine: American

Keyword: dessert, gluten free, no bake, snack, vegan, vegatarian

Servings: serving

Calories: 317kcal

Author: Nick Quintero

Ingredients

1 cup chickpeas drained
3 tablespoon maple syrup
¼ cup water
2 tablespoon unsweetened cacao powder
1 teaspoon unsweetened cacao nibs
Pinch of sea salt

For serving

1 cup sliced strawberries
8 graham cracker squares

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Instructions

Combine ingredients for hummus in a food processor and pulse until chickpeas are thoroughly mixed and mostly smooth. Add a tablespoon or two of water if need be, to think it out.
Divide hummus among 4 MPOF snack containers and add sliced strawberries and graham crackers in other slots of the container. Store in the fridge until ready to snack!

Nutrition

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Low Carb Pecan Pie Bars

November 9, 2020 by Nick Quintero Leave a Comment

Thank you to Now Foods for sponsoring this Low Carb Pecan Pie Bars recipe post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own.

Indulge your sweet tooth with these low carb pecan pie bars. They’re the perfect holiday dessert that is festive without the sugar spike of traditional high-glycemic recipes. A combination of organic monk fruit and erythritol sweeten the crust and pecan filling for a guilt-free treat!

The holidays are coming. Do you know what desserts you plan on making this year? Desserts that will align with the dietary needs of yourself, your family, and all of your low carb-loving friends? Oh, wait! Let's not forget your gluten-free and vegetarian friends, too! WOW! That sounds overwhelming, doesn't it? Fear not! We are here with this incredibly delicious Low Carb Pecan Pie Bars recipe, made with Now Foods Organic 1:1 Monk Fruit replacement, that will satisfy both the taste buds and the diet needs of all of your guests this season!

Perfect for Thanksgiving? Yup! Perfect for Christmas? Yup! Perfect for your New Year's Eve party? Yup! Perfect for your weekly meal prep snack when you need something sweet at 3:00 pm? 100%!

Low Carb Pecan Pie Bars are not just for the holidays! They are a dessert that you can feel good eating any time of day or the year. Why? They are made with some of the most nutritious ingredients you can find. Plus, they won't spike and drop your blood sugar thanks to the 1:1 monk fruit. Using the monk fruit as a swap for traditional sugar is the key to keeping these pecan pie bars low glycemic, low carb, keto-friendly, and low sugar.

These bars are full of heart-healthy nuts like pecans and almonds, coconut oil, monk fruit sweetener. They also have 8g of fiber per serving! That's one-third of your daily requirement! Who knew eating healthy could be so delicious!

Give me more ways to use this organic 1:1 monk fruit replacement!

If you insist! The holidays don't need to be limited to only these bars. Cheesecake, peanut butter cookies, churros, or vegan mint Oreos would all be excellent additions to your holiday table! Any place you see sugar, swap it for the 1:1 monk fruit replacement in equal amounts, and you will be sweetening up both your holiday spread and your guest's mouths, san the sugar.

Low Carb Pecan Pie Bars Ingredients:

For Shortbread Crust

1 ½ cups blanched almond flour
¼ cup melted coconut oil
1 teaspoon vanilla extract
1 tablespoon NOW foods Organic 1:1 Monkfruit Sweetener

For Pecan Filling

¼ cup whole milk
2 tablespoon coconut oil
2 tablespoon unsalted butter
1 teaspoon vanilla extract
½ teaspoon maple extract
½ teaspoon sea salt
¼ cup NOW Foods Organic 1:1 Monkfruit Sweetener
1 cup chopped raw pecans, toasted

For Serving, optional

2 cups blackberries
⅔ cup pomegranate seeds

Low Carb Pecan Pie Bars

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Prep Time: 15

Cook Time: 34

Total Time: 49

Course: Dessert, Snack

Cuisine: American

Diet: Gluten Free

Keyword: dessert, gluten free, keto, low carb, pecans, snack

Servings: servings

Calories: 293kcal

Author: Nick Quintero

Ingredients

For Shortbread Crust

1 ½ cups blanched almond flour
¼ cup melted coconut oil
1 teaspoon vanilla extract
1 tablespoon NOW Foods Organic 1:1 Monkfruit Sweetener

For Pecan Filling

¼ cup whole milk
2 tablespoon coconut oil
2 tablespoon unsalted butter
1 teaspoon vanilla extract
½ teaspoon maple extract
½ teaspoon sea salt
¼ cup NOW Foods Organic 1:1 Monkfruit Sweetener
1 cup chopped raw pecans toasted

For Serving

2 cups blackberries
⅔ cup pomegranate seeds

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Instructions

Preheat oven to 350ºF and line a 8x8 baking pan with parchment paper overlapping sides. In a medium mixing bowl, combine ingredients for shortbread crust and stir well until moistened. Pour into baking pan and press using the bottom of a glass or mug to form to the pan. Bake for 8 minutes. Cool crust at room temperature while preparing the filling
For Filling: heat milk, coconut oil, butter, and NOW Foods Organic Monk Fruit Sweetener over medium heat in a saucepan until boiling, about 3-4 minutes stirring regularly.
Turn heat off and stir in pecans, vanilla extract, maple extract, and sea salt. Cool mixture for 5 minutes.
Pour pecan mixture over the crust evenly to completely cover crust. Bake for 15-20 minutes, until edges are bubbly and tops of pecans are lightly toasted. Remove pan from oven and cool at room temperature for 30 minutes. Transfer to refrigerator for 15-20 minutes longer to firm the filling before slicing into 16 bars.
Place 2 bars in 1 compartment of 8 light blue MPOF snack containers. Divide blackberries and pomegranate seeds between the remaining 8 compartments. Store in the refrigerator until enjoying.

Video

Nutrition

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Cream Cheese Fruit Dip Snack Box

September 25, 2022 by Nick Quintero 2 Comments

Satisfying your sweet tooth and staying healthy is easy with our Cream Cheese Fruit Dip Snack Box! Combine nature's candy with a sweet & tangy cream cheese and Greek yogurt dip sweetened with erythritol. This healthy snack idea is perfect for breakfast, in-between-meal snacks while running errands, dessert, and as a nutritious late-night snack.

Curb a sweet snack craving with this wholesome cream cheese dip. Greek yogurt adds protein while low-glycemic erythritol adds sweetness without the sugar spike. 

How long will Cream Cheese Fruit Dip Snack Box last for?

The snack box will last about 4 days in the refrigerator. To maximize shelf life, store your cream cheese fruit dip snacks in airtight containers.

Can Cream Cheese Fruit Dip Snack box be frozen?

We don't recommend freezing this healthy snack idea. Both cream cheese and Greek yogurt lose their texture when frozen.

Cream Cheese Fruit Dip Snack Box Ingredients:

8 oz. cream cheese, at room temperature
1 cup Greek yogurt 
¼ cup NOW Foods powdered erythritol 
½ teaspoon vanilla bean paste or vanilla extract

For Serving

1 cup cubed fresh pineapple 
1 cup peeled nectarines 
1 cup halved strawberries 
½ cup blackberries

How do you make Cream Cheese Fruit Dip Snack Box?

Our cream cheese fruit dip box is ready to enjoy or store away in five minutes and only requires a bowl & hand mixer. Ready?

Gather your ingredients and combine cream cheese, Greek yogurt, & vanilla bean paste in a medium mixing bowl. Then get your hand-mixer, set it to medium speed, and mix the fruit dip ingredients until fluffy. After two minutes of mixing, add the erythritol powder and continue to mix on medium for another minute. After that, you're done! Grab your fruit, dip, and devour without breaking your diet.

How to portion Cream Cheese Fruit Dip?

Divvy up a half-cup of drip amongst six dual-compartment MPOF containers and add fruit to the other compartment.

More snack box meal prep recipes:

Roasted Red Pepper Hummus Snack Boxes

Keto Chocolate Snack Boxes

DIY Fruit & Protein Snack Boxes

Antipasto Skewer Snack Boxes

Turkey Bacon Ranch Pinwheel Snack Boxes

Keto Cracker Snack Boxes

Brownie Batter Hummus

Five 5-Minute Bento Box Ideas

Whole30 Snack Boxes Meal Prep

Other tips for making Cream Cheese Fruit Dip Snack Box:

If you can, let your cream cheese fruit dip soften before eating.
Chop your fruit up right before serving or heading out the door so it stays fresh.
Use light cream cheese for fewer calorie intake.
Don't forget to let the cream cheese sit out at room temperature before mixing it with the Greek yogurt and vanilla bean paste.
Add some graham crackers, wafers, or pretzels for a well-rounded texture and flavor profile.
Use all fruit!

Cream Cheese Fruit Dip Snack Box

Curb a sweet snack craving with this wholesome cream cheese dip. Greek yogurt adds protein while low-glycemic erythritol adds sweetness without the sugar spike. 

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Prep Time: 5

Total Time: 5

Course: Dessert, Snack

Cuisine: American

Diet: Gluten Free

Keyword: gluten free, high protein, low calorie, snack, vegetarian

Servings: servings

Calories: 265kcal

Author: Nick Quintero

Ingredients

8 oz. cream cheese at room temperature
1 cup Greek yogurt
¼ cup NOW Foods powdered erythritol
½ teaspoon vanilla bean paste or vanilla extract

For Serving

1 cup cubed fresh pineapple
1 cup peeled nectarines
1 cup halved strawberries
½ cup blackberries

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Instructions

Combine cream cheese, greek yogurt and vanilla bean paste in a medium mixing bowl. Use a hand-mixer on medium speed to beat until fluffy and thoroughly mixed, about 2 minutes. Add erythritol powder and continue to beat for 1 minute longer.
Divide cream cheese dip between 6 half cup compartments of MPOF snack containers. Divide fruit between the remaining compartments and refrigerate until enjoying.

Video

Notes

Macros below are based on 6 servings.

Nutrition

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Peanut Butter Cheesecake Cups

April 14, 2023 by Nick Quintero Leave a Comment

Peanut butter cheesecake cups are easy, quick, low-carb, gluten-free, and delicious, made with NOW! Foods monk fruit sweetener.

When the weather starts to get warm, we don't want to spend as much time in the kitchen. But sometimes we still want something sweet. Right?

That's where these Peanut Butter Cheesecake Cups come in handy. They're gluten-free, keto-friendly, low-carb and low-sugar, and utterly delicious. They only look fancy; they're actually pretty easy to make. We've used NOW Real Food® 1:1 Organic Monk Fruit Sweetener to add just a little bit of sweetness, and it makes this recipe keto friendly although you'll need to consult your own individual macros to determine if this recipe fits with your plan.

Thank you to NOW Foods for sponsoring this Peanut Butter Cheesecake Cups recipe post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own.

Peanut Butter Cheesecake Cup Ingredients

For Peanut Butter Crust . . .

½ cup blanched almond flour
3 tbsp creamy natural peanut butter
1 tbsp NOW Foods 1:1 Organic Monk Fruit Sweetener
¼ tsp cinnamon

And The Cheesecake Filling . . .

4 ounces cream cheese, softened to room temperature
3 tbsp NOW Foods 1:1 Monk Fruit Sweetener
¼ cup sour cream
1 large egg
1 tsp vanilla extract

Don't Forget the Chocolate Drizzle . . .

¼ cup unsweetened cacao powder
2 tbsp coconut oil
2 tbsp NOW Foods 1:1 Monk Fruit Sweetener

How to Make Peanut Butter Cheesecake Cup

Ok, so there are three separate steps here and you can break this down into separate components and do them at separate times if you want.

The peanut butter crust comes together the almond flour, peanut butter, a little monk fruit sweetener, and cinnamon. Then, press that mix into muffin tins. You should have enough for six mini cheesecakes.

Make sure the cream cheese is softened to room temperature. Combine it with sour cream, a large egg, some vanilla extract, and monk fruit sweetener. It's easiest to do this with a hand mixer or a stand mixer. Transfer to the waiting muffin cups and bake for just about 15 minutes. Once they're set, they'll need some chill time.

How to Store and Serve Peanut Butter Cheesecake Cups

We love these with fresh strawberries but feel free to use other types of fruit. Berries, though, work well. Keep everything refrigerated and covered until you're ready to eat. Cheesecake typically will keep for at least week.

You can also freeze any or all of these mini cheesecake cups if desired. Just pop them into the freezer on a rimmed baking sheet. Once they're individually frozen, you can transfer them to an airtight zip-close bag or an airtight, freezer-safe container for at least 3 months. Defrost in the fridge until you can easily piece them with a fork.

We like these with strawberries, as it gives a little bit of a peanut butter and jelly vibe to this dessert. However, you can use any other berries (raspberries or blueberries, perhaps). Sliced apples are an option too, as they typically taste great with peanut butter. (Peanut butter and apples are a killer healthy afternoon snack!)

Substitutions and Alterations

If you love almond butter more than peanut butter, then by all means use almond butter in this bottom crust, along with the almond flour. It'll be great.

You can always skip the chocolate drizzle if you're not into it. It's not a make-it or break-it situation.

If you are out of sour cream, you can use plain yogurt or plain Greek yogurt (thinned out a bit with water) instead.

Skip the cinnamon if you're not feeling it.

Peanut Butter Cheesecake Cups

How to make taste Peanut Butter Cheesecake Cups for meal prep

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Prep Time: 15

Cook Time: 15

Resting time: 1 10

Total Time: 1 40

Course: Dessert, Snack

Cuisine: American

Diet: Gluten Free

Keyword: dessert

Servings: servings

Calories: 247kcal

Author: Nick Quintero

Ingredients

For Peanut Butter Crust

½ cup blanched almond flour
3 tablespoon creamy natural peanut butter
1 tablespoon Now Foods 1:1 Monk Fruit Sweetener
¼ teaspoon cinnamon

For Cheesecake Filling

4 oz. cream cheese softened to room temperature
3 tablespoon Now Foods 1:1 Monk Fruit Sweetener
¼ cup sour cream
1 large egg
1 teaspoon vanilla extract

For Chocolate Drizzle

¼ cup unsweetened cacao powder
2 tablespoon coconut oil
2 tablespoon Now Foods 1:1 Monk Fruit Sweetener

Get Recipe Ingredients

Instructions

Preheat oven to 325ºF and line 6 muffin cups with paper liners. Spray liners with cooking oil spray.
Combine almond flour, peanut butter, 1:1 monk fruit sweetener, and cinnamon in a small bowl. Mix well with a fork.
Spoon crust into each muffin tin and press to adhere to liner. Set aside
Combine softened cream cheese and 1:1 monk fruit sweetener in a large mixing bowl. Mix with a hand mixer or stand mixer for 1 minute. Add sour cream, egg and vanilla. Mix until combined.
Evenly divide filling among the muffin tins leaving a small amount of room at the top. Bake for 15 minutes until the middle is set.
Turn the oven off and cool cheesecakes in the oven for 5 minutes with the door cracked. Remove from the oven and cool completely at room temperature. Transfer to freezer for 1 hour.
In a microwave-safe bowl, melt coconut oil in the microwave in 10-second increments. Stir monk fruit sweetener and cacao powder into coconut oil.
Peel paper liners off cheesecakes and place on a tray or palte lined with wax paper. Drizzle chocolate over each cheesecake cup. Freeze the cheesecakes for 10 minutes longer.
Divide peanut butter cheesecakes among 6 compartments of MPOF blue snack containers. Divide strawberries among remaining compartments. Refrigerate until you're ready to serve.

Nutrition

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Keto Chocolate Mug Cake

June 6, 2023 by Nick Quintero Leave a Comment

Keto chocolate mug cake is the low-sugar solution for your most persistent chocolate cravings! Ready in less than two minutes in the microwave!

Once you know how to do this, there's no going back. Consider yourself warned!

Ok, drama aside, when you have a chocolate craving and you don't want to sabotage your otherwise stellar keto-eating habits, this is the cake for you. It might also just be a great little cake to eat when you want some chocolate and aren't super into consuming a lot of sugar. Either way, we suspect you'll be making this keto chocolate mug cake a lot! It comes together in minutes and couldn't be simpler.

Keto Chocolate Mug Cake Ingredients

3 tablespoon almond flour
1 tablespoon unsweetened cocoa powder
1 tablespoon low-carb brown sugar alternative
1 tablespoon sugar-free chocolate chips
1 egg, at room temperature
1 tablespoon melted butter
½ teaspoon baking powder
Pinch of salt

How to Make Keto Chocolate Mug Cake

You'll need a small bowl to mix everything together in, for starters. Combine the almond flour, cocoa powder, brow sugar substitute, about half a tablespoon of sugar-free chocolate chips, an egg, melted butter, baking powder, and a pinch of salt. Hey, that's everything! Stir it all together until it's moist. Pour into a mug that you've already greased with butter or nonstick cooking spray.

How to Store and Serve Keto Chocolate Mug Cake

keto chocolate mug cake with spoon and hand

We don't pretend that you're going to have leftovers from this cake. But, it's possible you won't eat it all at once. You might want to save some for later. In that case, just wrap the top of the mug in plastic wrap or aluminum foil and keep it at room temperature. It should be good for a couple of days, no problem.

That being said, you might enjoy adding more chocolate chips on top if you want to reheat it briefly, later. Or it might be fun to serve this with a dollop of whipped cream, some keto vanilla ice cream, or a handful of chopped strawberries or fresh raspberries.

Substitutions and Alterations

Keto baking is a delicate dance, to be sure. It doesn't take well to making a lot of substitutions. That being said, you can easily use a keto granulated sugar instead of brown sugar, with no ill effect. You can add a little bit of vanilla extract; about ¼ teaspoon would work to intensify some of the chocolate flavors. A tablespoon of peanut butter wouldn't hurt the situation here, either, swirled into the batter before baking it in the microwave. A couple of tablespoons of chopped walnuts or pecans can be accommodated by this batter, too. Just don't overhaul the basic recipe. Anything you would add to a chocolate cake can be added here, in small measures. Sprinkle the top with shredded coconut when it comes out of the microwave, or top it with toasted nuts.

MORE CAKES, CHOCOLATE AND MORE KETO DESSERTS!

Keto Chocolate Mug Cake

The ultimate low-sugar keto solution to your chocolate cravings can be yours in two minutes!

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Prep Time: 5

Cook Time: 2

Total Time: 7

Course: Dessert

Diet: Gluten Free

Keyword: gluten free, keto, low carb, low sugar

Servings:

Calories: 565kcal

Author: Nick Quintero

Ingredients

3 tablespoon unblanched almond flour
1 tablespoon unsweetened cocoa powder
1 tablespoon low sugar brown sugar alternative
1 tablespoon sugar free chocolate chips
1 large egg
1 tablespoon melted butter
½ teaspoon baking powder
1 pinch salt

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Instructions

Combine almond flour, cocoa powder, brown sugar, egg, melted butter, baking powder, salt, and half of the chocolate chips in a small bowl. Mix until moist.
Pour into a lightly greased 1 ½ cup microwave safe mug. The cake will double in size while cooking. Microwave for 90 seconds. Immediately top mug cake with remaining chocolate chips.

Nutrition

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Tasty Churro Meal Prep

March 15, 2019 by Nick Quintero Leave a Comment

Homemade Churro Meal Prep

We have a confession, meal prep fam—As much as we do our best to be health-conscious, we still crave sugar sometimes! It’s super normal, and we want to tell you that we believe that it’s even okay to indulge your sugary desires, so long as it’s in moderation (this is especially true if you’re following a lifestyle of Intuitive Eating)! That’s why we’re excited to bring you today’s recipe as a healthy snack idea—A delicious and authentic churro and meal prep!

Not only is this delicious healthy snack idea completely vegan and vegetarian-friendly, but it’s also actually gluten-free too! We replaced the egg in a traditional churro with Bob’s Red Mill Egg Replacer (potato starch-based) and regular white flour with gluten-free flour (brown rice-based) to ensure compliance with diets free from gluten and animal products.

You could expect a traditional churro to be normally fried in some kind of extremely unhealthy vegetable shortening, but we revamped that old method in this healthy snack idea by exchanging the shortening with avocado oil! Avocado itself is a widely celebrated superfood, but its oil takes all the health benefits of the fruit and concentrates them many times over! Over 70% of avocado oil consists of what is known as oleic acid, a monounsaturated omega-9 fat that helps reduce bad cholesterol levels!

How long does this churro meal prep last for?

Because sugars act as a natural preservative, we found this tasty dessert could last up to 5 days in the fridge. Reheating via microwave is not recommended though, because the churros will lose much of their crispiness.

Can this churro meal prep be frozen?

Yes, you easily can keep these churros in the freezer for a couple of months without the risk of spoilage or expiration.

How do you make this churro meal prep?

One of the big reasons this healthy snack idea is so great is that it’s so easy and fun to make! You can start the process by mixing your sugar and cinnamon together in a dish, then set it aside. Boil water, 2 tablespoons of sugar, and coconut oil together, then remove from heat. Next, add the flour, vanilla, salt, vegan egg, and baking powder to hot liquid mixture and return to heat. Stir until doughy, let sit for 10 minutes, then heat a large frying pan with avocado oil. Using a star-tipped pastry bag, pipe dough directly into hot avocado oil, and fry for 6 minutes. After cooling, roll into cinnamon sugar and divide into 4 portions.

How to portion this churro meal prep?

Because this healthy snack idea incorporates a side of homemade chocolate sauce and optional berries, we recommend a two-compartment meal prep container for keeping everything separate. Check out our Ultimate Guide to Meal Prep Containers for even more info!

More healthy snack ideas:

Other tips for making this churro meal prep:

Absolutely never mix water with hot oil as it presents a very real safety hazard!

Churro Meal Prep Ingredients:

1 C. Gluten-Free All-purpose Flour
1 C. Water
¼ C. plus 2 Tbsp. Unbleached Organic Cane Sugar
½ C. Avocado Oil***
2 Tbsp. Coconut Oil
1 Vegan Egg (1 Tbsp. Bob’s Red Mill brand Egg Replacer mixed with 3 Tbsp. water)
1 Tbsp. Ground Cinnamon
1 tsp. Pure Vanilla Extract
½ tsp. Baking Powder
¼ tsp. Pink Himalayan Salt (or Sea Salt)

***Or as much as needed to reach ½” depth in a frying pan.

Optional:

Chocolate sauce (¼ C. melted coconut oil mixed with 3 Tbsp. and 1 Tbsp. Maple Syrup), fresh berries, halved

Churro Meal Prep

These homemade, vegan, and gluten-free churros make for the perfect meal prep treat! They are so simple to make, you will be coming back to this churro meal prep recipe week after week!

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Prep Time: 5

Cook Time: 30

Total Time: 35

Course: Snack

Cuisine: American

Keyword: Meal Prep

Servings: snacks

Calories: 369kcal

Author: Nick Quintero

Ingredients

1 cup gluten-free all-purpose flour
1 cup Water
6 tablespoon organic cane sugar or granular sugar of choice
½ cup Avocado oil**
2 tbs Coconut Oil
1 tablespoon Bob's Red Mill egg replacer mix mixed with 3 tbsp. water
1 tablespoon ground cinnamon
1 teaspoon pure vanilla extract
½ teaspoon baking powder
¼ teaspoon Sea Salt

Optional, chocolate sauce

¼ cup melted coconut oil
3 tablespoon cacao powder
1 tablespoon maple syrup

Optional

fresh fruit

Get Recipe Ingredients

Instructions

In a dish, combine ¼ cup sugar with 1 tablespoon cinnamon, set aside.
Heat water, coconut oil, and 2 tablespoons of sugar in a medium-large pot over medium-high heat. Remove from heat once boiling.
Lower heat and return to stove then add flour, vanilla, salt, vegan egg, and baking powder to the liquid mixture.
Using a mixing spoon, stir until well-combined (dough pulls away from pot sides forming a ball and is smooth in texture). Once finished, remove from heat and let cool ~10 minutes.
While the dough cools, heat a large frying pan over medium-high heat and add avocado oil.
While the oil heats up, and once the dough is cooled enough to handle, scoop dough into a pastry bag fitted with a medium to large open star piping tip.
Pipe 3” long churros into oil, using a knife to separate piped churro from the piping tip.
Fry numerous churros at once for ~6 minutes, flipping halfway. Once done frying, place on-to a paper towel-lined plate for ~3 minutes.
Next, roll churros in the cinnamon-sugar mixture, and lightly tap off any excess cinnamon sugar.
Divide into 4 portions, optionally served with chocolate dipping sauce and fresh berries.
Serve, store, and enjoy!

Notes

Nutrition for 1 out of 4 servings:

2g Protein | 45g carbs | 22g Fat | 369 Calories

*Nutrition facts are based off of 4 tablespoon avocado oil being absorbed during frying. However, please keep in mind that this is only a guesstimate as you can't know the exact amount used. If you would like your recipe to be more accurate, you can measure your leftover oil and subtract that from the total.

Nutrition

Serving: 1serving | Calories: 369kcal | Carbohydrates: 45g | Protein: 2g | Fat: 22g

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Chocolate Chocolate Chip Protein Cookie Dough

April 30, 2019 by Nick Quintero Leave a Comment

Thank you to BiPro for sponsoring this post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own.

Just 5, easy ingredients are needed to make this edible chocolate chocolate chip protein cookie dough. You would never guess that this high-protein recipe is made with chickpeas and protein powder. It tastes like the real deal!

Isn't it crazy the endless possibilities for high protein desserts? A couple of months ago we shared with you our favorite childhood snack, gone high protein, Funfetti Puppy Chow. Today, we are taking it to another level with this Chocolate Chocolate Chip Protein Cookie Dough recipe.

As kids, we always wanted to lick the cookie dough bowl when our parents were baking. I remember my dad always telling me I would get sick from the raw egg in the dough. Does anyone else remember that? Thankfully, that never happened. But, to ensure that it never does, we have come up with a workaround. A high protein cookie dough recipe that contains NO EGGS! Say what? Yup, no eggs, no dairy, gluten-free, soy-free, plant-based, and all around healthy and super delicious!

How did we do it? We swapped out the refined flour, sugar, eggs, and butter for wholesome ingredients like chickpeas (just trust us on this), Medjool dates, cashew butter, spices and our protein-rich, nutrient dense friend, BiPro Bold Whey Protein Powder.

If you saw this post, then you know why BiPro Bold Whey Protein Powder is our go-to brand for all things delicious! But, as a quick recap, we love using their products because not only do they align with our personal eating styles, but their products:

use only natural sweeteners and flavors
Gluten-free
Lactose-free
No hormones
No added sugars

It’s just 23 grams of pure delicious, lean, clean, protein! Think milkshake, but with protein! It's what really gives this chocolate chocolate chip protein cookie dough recipe it's true cookie dough like flavor!

This recipe makes 8 servings, but TBH if you are able to get 8 servings then you have some amazing self-control because we couldn't stop. It may or may not have disappeared in a matter of one afternoon.....Ooops! Portion control doesn't matter if the recipe is made with healthy ingredients like chickpeas and BiPro Protein Powder, right? ?

1 can chickpeas, drained and rinsed (about 250g)

1 cup Medjool dates, pitted and soaked in water overnight (150g)

¾ scoop BiPro Bold Chocolate Milkshake Protein Powder (30g)

½ cup cashew butter (or nut butter of choice)

1 tsp pure vanilla extract

¾ tsp ground cinnamon, optional

⅛th tsp sea salt

⅓ cup mini chocolate chips (vegan, if needed)

The ingredients are simple, right? Make sure to grab your protein powder here before you start!

Add your chickpeas and nut butter to your food processor.

Next, add in your soaked dates, vanilla extract, cinnamon, and sea salt.

Finally, add in your BiPro Bold Whey Protein Powder.

Blend it up until it resembles the consitency of cookie dough.

Mix in your favorite chocolate chips and serve! You can use fresh fruit, gluten-free pretzels, a spoon or just go in as we did and eat it with your fingers. That's what we did as kids, right? ?

High-Protein-Chocolate-Chip-Cookie-Dough-BLOG

Chocolate Chocolate Chip Protein Cookie Dough

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Prep Time: 10

Total Time: 10

Course: Snack

Cuisine: American

Keyword: Meal Prep

Servings: servings

Calories: 256kcal

Author: Nick Quintero

Ingredients

1 ½ cups chickpeas rinsed and drained (250g)
1 cup medjool dates pitted and soaked overnight in water (150g)
¾ scoop BiPro Bold Chocolate Milkshake Protein Powder
½ cup cashew butter** or nut butter of choice
1 teaspoon pure vanilla extract
⅛ teaspoon Salt
⅓ cup mini chocolate chips

Optional, for serving

mini pretzels
fresh fruit
graham crackers

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Instructions

Drain the water from your dates that have been soaking overnight.
Add chickpeas and dates to a blender and blend for 1 minute.
Add in your cashew butter, vanilla, cinnamon and salt.
Blend until the mixture is smooth like cookie dough. *
Remove cookie dough from the blender and fold in chocolate chips.
Serve with favorite sides at your next party or prepare in meal prep containers for the week.

Notes

Nutrition for 1 out of 8 servings, not including optional sides:

8.9g Protein | 30.4g Carbs | 11.3g Fat | 4.5g Fiber | 256 Calories

*If you are having a hard time getting a smooth consistency, you can add in more nut butter or a splash of almond milk.

Nutrition

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Double Chocolate Donuts

December 25, 2018 by Nick Quintero 4 Comments

Meal Prep Ideas - Double Chocolate Donuts

Is a vegan lifestyle void of tasty treats? Nope! Say hello to this sweet vegan indulgence, another one of our delectable meal prep ideas. Drum roll please…., Meal prep ideas presents our Chocolate donuts recipe! We can already hear the cheers of those sweet tooth owners who are sure happy for such a toothsome snack. Within 35 minutes, your chocolate donut snack can be ready for snacking.

A sweet vegan treat for snack time! These baked double chocolate donuts are made healthier by using oat and almond flours.

How Long Will Chocolate Donuts Last For?

Sadly, a good donut can last for three hours at room temperature before losing that awesome fresh taste. Yet they will comfortably last for 1 to 2 days in an airtight container before mold growth and drying out. If you put your chocolate donuts into airtight meal prep containers or storage bags in the fridge, they could last 5 to 7 days. Although they tend to get a bit soggy and the glaze may melt off.

Can Chocolate Donuts Be Frozen?

Indeed the product of this meal prep ideas recipe can remain frozen for 3 months. Of course to achieve this result they must be properly stored in airtight containers or heavy-duty freezer bags. Also, you may have to do a few other things first before we get to that possible 3 months of storage.

Use wax paper to cover a cookie sheet. Then place your glazed donuts in one layer on the sheet with sufficient space so that they don’t touch. Place the cookie sheet into the freezer for 4 to 6 hours or overnight. Ensure they are completely frozen before removal from the freezer. Once you remove them from the freezer, use a spatula to remove each donut from the sheet and place into a storage container or freezer-bag one at a time. Do so quickly, you wouldn’t want your chocolate donuts to thaw out right away!

How Do You Make Chocolate Donuts?

Gather your measured ingredients, mixing bowl, donut pan, and other necessary items. Let’s get ready to bake our batch of scrumptious chocolate donuts. For this recipe, there are two things we need to make, the donut batter and the glaze. Let’s begin

Preheat oven to 350 ℉. Mix your dry ingredients together in a mixing bowl. This would entail, your almond flour, oat flour, coconut sugar, cocoa, baking soda, and sea salt. Prepare the ingredients for your wet ingredients in a smaller bowl by mixing almond milk, flax meal, vanilla, and coconut oil. One these are mixed sufficiently pour into your dry ingredients to combine but do not overmix.

Spray your donut pan with a light coating of coconut oil to prepare for the batter. Divide the batter evenly into six donuts. Bake for 14 to 16 minutes. Prepare your glaze by mixing its listed ingredients together. Apply the glaze to donut when they have been sufficiently cooled by dipping the top of each donut into the glaze. Top donuts with coconut powder or any fun topping of your choice, be it seed, or nut.

How To Portion Chocolate Donuts?

This simply amazing meal prep ideas recipe serves 6 delicious donuts when finally removed from the oven.

More Chocolate Meal Prep Ideas Recipes

Looking for more chocolatey snack recipes? We’ve got you covered! Here are a few meal prep ideas recipes to get that chocolate desires fulfilled.

Other Tips For Making Chocolate Donuts

For an even healthier twist on your chocolate donuts recipe use oats or almond flour instead of regular flour.
To get a powdered coconut sugar topping for your donut, just blend coconut sugar at a high speed until powdered.
If you don’t have a donut pan, that’s just an opportunity for some creativity! Try making ‘donut holes’ with a muffin pan.
Chopped nuts, shredded coconut, and pepitas also make superb additional toppings for you glazed chocolate donut. A little variety is always an awesome thing!

What are you still waiting for? Give our meal prep ideas chocolate donut recipe a go!

Vegan Double Chocolate Donuts Ingredients:

½ cup almond flour
½ cup oat flour
6 tablespoons coconut sugar
½ teaspoon of sea salt
¼ cup of cocoa powder
½ teaspoon baking soda
2 tablespoons flax meal
½ cup almond milk
1 tablespoon coconut oil
1 teaspoon vanilla

Glaze:

3 tablespoon coconut sugar, powdered*
2 tablespoons cocoa powder
2 tablespoon almond butter
1 tablespoon almond milk

Double Chocolate Donuts

A sweet vegan treat for snack time! These baked donuts are made healthier by using oat and almond flours.

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Prep Time: 15

Cook Time: 14

Total Time: 29

Course: Breakfast, Snack

Cuisine: American

Keyword: Meal Prep

Servings: donuts

Calories: 198kcal

Author: Nick Quintero

Ingredients

½ cup almond flour, not almond meal
½ cup oat flour
6 tablespoon Coconut Sugar or sugar of choice
¼ cup unsweetened cocoa powder or cacao powder
½ teaspoon Sea Salt
½ teaspoon baking soda
½ cup almond milk or milk of choice
2 tablespoon ground flax meal
1 tablespoon Coconut Oil
1 teaspoon Vanilla extract

Glaze

3 tablespoon POWDERED coconut sugar* or powdered sugar of choice
2 tablespoon unsweetened cocoa powder
2 tablespoon Almond Butter
1 tablespoon almond milk

Optional Toppings

pepitas
Shredded Coconut
chopped nuts

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Instructions

Preheat oven to 350.
Add the almond flour, oat flour, coconut sugar, cocoa, baking soda and sea salt to a mixing bowl. Mix dry ingredients together.
In a smaller bowl, add almond milk, flax meal, vanilla, and coconut oil.
Mix well, and then pour into the dry ingredients. Stir until just combined, being sure not to overmix.
Prepare a donut pan by spraying lightly with coconut oil. If you don’t have a donut pan, try making “donut holes” by using a mini muffin tin.
Divide the batter evenly between 6 donuts.
Bake for 14-16 minutes.
Prepare glaze by mixing ingredients together.
Once donuts have cooled, dip the top of each donut into the glaze.
Top donuts with shredded coconut, nuts, or seeds, for a fun texture combination.

Video

Notes

Nutrition for 1 out of 6 donuts:

4.6g Protein | 27.1g Carbs | 10.1g Fat | 4 .4g Fiber | 198 Calories

NOTES: *Make powdered coconut sugar at home by adding coconut sugar to a blender and blending on high speed until a fine powder forms. Most likely, you will need to add at least ⅓ cup of coconut sugar to the blender to get it mixing.

Nutrition

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Greek Yogurt Cookie Dough Fruit Dip

September 16, 2018 by Nick Quintero Leave a Comment

Low-Calorie Greek Yogurt Cookie Dough Fruit Dip

Umm...anyone else love cookies? We do! Cookies are one of the common snacks we eat any time of the day--morning, afternoon, before bedtime. If the scent freshly baked cookies don't get you excited... there just might be something wrong? =) There are tons of variety readily available on supermarket shelves. But I’m sure mom or grandma has that extra special recipe that can’t compare to anything already made. we like to think of this meal prep recipe as the same cookies grandma used to make, without all the sugar.

On the other hand, dips also make each food delicious and interesting. It gives an additional flavor and zest to your food. Dips are usually paired with dry food, like fruits, veggies, crackers, and nuts. Common dips are melted cheese, chocolate, salsa, sour cream, ketchup, mayonnaise, and mustard. Dips can either make or break the overall taste of your food so be wise enough to choose the right kind of dip to your dish!

If you ask us... Cookies + dip = perfect afternoon snack!

This recipe will not take much of your time to prepare, it only takes 5 minutes and can serve four people! Also, this meal prep does not need any cooking, so easy-peasy! You can even involve your kid to prepare this healthy snack by letting them put the ingredients, mixing them all together, and plating them.

Here are some nutritional facts:

Non-fat Greek yogurt has lesser calories, carbohydrates, and sugar compared with regular yogurt. It has also a higher percentage of protein too. Check the table below for comparison:

Greek Yogurt Cookie Dough Fruit Dip Ingredients:

1 cup nonfat Greek yogurt

3 tablespoons oat flour*

1 ½ tablespoons coconut sugar

1 ½ tablespoons almond butter

1 teaspoon vanilla

⅛-¼ teaspoon sea salt

2 tablespoons mini chocolate chips

4 cups strawberries

2 cup mixed berries (blueberries, raspberries, blackberries)

BTW... if you’re having a hard time finding oat flour in the grocery, you can create one by putting whole oats in a blender until it becomes powdered.

Almond butter is a good alternative to peanut butter. However, choose almond butter that has two ingredients only: almond and salt. Almond butter is rich in calcium, copper, vitamin E, magnesium, unsaturated fat, and fiber.
Coconut sugar is healthier than refined sugar, but this should be used sparingly. As mentioned above, you can use other kinds of sweeteners to this recipe, like stevia, erythritol, monk fruit, etc.
Vanilla comes from the vanilla flower (yes, it’s a flower!) which gives our food a sweet-smelling taste and scent.
Salt is a basic ingredient in food preparation and preservation and it has been used by people for thousands of years, especially when refrigeration is not yet invented.
Chocolate is derived from cacao seeds and is the best source of antioxidants. Chocolate should be eaten moderately as it can increase glucose levels in our body.

We advise you to pick the fresh fruits and not the frozen ones because the frozen fruits are already soggy. You can also use other fruits like pears, apples, and bananas should you have a hard time sourcing out the recommended fruits in this recipe.

To prepare the dip, just mix all the ingredients for the dip and you’re set! Put each ingredient one by one in a bowl to make sure that each ingredient has been mixed well. Once you’re done making the dip, put it in a cute serving cup serve it with the fruits on the side.

This meal prep is just one of the many healthy snacks that we have on our website. Please try others too!

Greek Yogurt Cookie Dough Fruit Dip

This delicious low calorie fruit dip has all the best cookie dough flavor, and a big boost of protein from the Greek yogurt and almond butter. Dip low calorie fruit like berries for a healthy and satisfying snack.

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Prep Time: 5

Total Time: 5

Course: Snack

Cuisine: American

Keyword: Greek Yogurt, Meal Prep

Servings: snacks

Calories: 235kcal

Author: Nick Quintero

Ingredients

Dip Ingredients

1 cup nonfat greek yogurt
3 tbs oat flour
1 ½ tbs Almond Butter
1 ½ tbs Coconut Sugar or sugar of choice
1 teaspoon vanilla
⅛-1/4 teaspoon Salt
2 tbs mini chocolate chips

Fruit

4 cups fresh strawberries
2 cups mixed fresh berries raspberries, blueberries, blackberries

Get Recipe Ingredients

Instructions

Mix together all the dip ingredients, and stir well to combine.
Serve with fresh fruit.

Notes

Nutrition for 1 out of 4 servings (including fruit):

10g Protein | 36.5g Carbs | 6.6g Fat | 6g Fiber | 235 Calories

*If you don’t have oat flour on hand, you can add whole oats to a blender and process until a flour forms.

Nutrition

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Chocolate Almond Butter Bark

August 1, 2018 by Nick Quintero 1 Comment

Chocolate Almond Butter Bark (Keto, Gluten Free, Paleo)

If you’re familiar at all with the keto or paleo, diets, you’ll know that sugar is pretty much totally off-limits. For those of us with a sweet tooth or a taste for chocolate, being on these diets can be a recipe for failure if we cave to sugary temptation. Fortunately, though, there are still dessert options available, and that’s why we’ve brought you today’s meal prep recipe—keto-friendly chocolate almond butter bark!

Who said dessert can’t be healthy? Whoever it was, was mistaken! We love this almond butter bark because not only is it healthy, but it also has enough nutritional value to be considered an entire meal! Per serving, it contains 15g of dense nut proteins, 29g of healthy fats, and an absolutely mindblowing 18g of dietary fiber! For a frame of reference of just how much fiber that really is, let’s compare it to chia seeds. Chia seeds contain about 11g of protein per cup! That means you’d have to eat almost two cups of chia seeds to get the same fiber intake as a single serving of this delectable keto chocolate almond butter bark! Fiber is an essential part of any diet because not only does it help you feel fuller for longer, but it helps feed the beneficial flora in your gut. Interested in chia seed recipes? Check out our Vanilla Chia Pudding, or this Berry Almond Chia Pudding meal prep recipe!

What makes this Keto?

Have you ever heard the expression, “not all that glitters is gold”? Well, this almond butter bark meal prep recipe is the same way, because not all that is sweet, contains sugar! That’s what makes this a viable dessert for our keto and paleo readers—The only ingredients that make it sweet are the almond butter (containing a tiny 0.7g sugar per tablespoon) and the tablespoon of any optional low-calorie sweetener that you like! Treat your tastebuds and your bodily wellness by trying out this meal prep recipe.

By the way, did we mention that this almond butter bark is also vegan? Because chocolate is normally dairy-based, traditional chocolate does not fit into a vegan diet. This recipe is completely different though because it actually contains no dairy whatsoever! The only ingredients in this simple, healthy dessert consist of raw cacao, almond butter, optional sweetener, and slivered almond pieces sprinkled generously on top.

We all have the occasional sugar craving. This almond butter bark allows you to indulge these cravings without ruining your progress, throwing your body out of ketosis, or triggering a sudden insatiable hankering for carbohydrates! Plus, it’s so packed with nutrients that you won’t be hungry at all by the time you’ve finished it!

This meal prep recipe makes 4 liberal servings of deliciously-tantalizing almond butter bark. Throw it in a single-compartment meal prep container (you can check out our full meal prep container guide right here), or even double up your recipe and keep it in the freezer for emergency sugar cravings. Want more healthy dessert ideas? Check out this genius Funfetti Protein Puppy Chow or these delightfully-nutritious No-Bake Collagen Brownies for your next round of prepped meals!

Keto Chocolate Almond Butter Bark Ingredients:

1 ¾ cups 100% cacao

¼ cup almond butter

1 TBS low-carb sweetener, optional

½ cup unsalted, slivered almonds

Chocolate Almond Butter Bark

Sugar-free chocolate almond butter bark that’s keto friendly, vegan, and paleo. Perfect for a nutritious dessert that’s packed with antioxidants and healthy fats.

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Prep Time: 1

Total Time: 1

Course: Snack

Cuisine: American

Keyword: Meal Prep

Servings: servings

Calories: 350kcal

Author: Nick Quintero

Ingredients

1 ¾ cup 100% cacao
¼ cup unsweetened almond butter
1 tbs sweetener optional
¼ cup unsalted, slivered almonds

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Instructions

Prepare a baking sheet with parchment paper.
Melt the cacao and almond butter and optional sweetener on the stove top over medium low heat until combined, stirring often.
Pour mixture onto the parchment lined baking sheet and spread with the back of a spoon to form an even layer and sprinkle with slivered almonds.
Refrigerate bark for at least one hour, then break into pieces.
Store bark in the fridge until ready to serve.

Notes

Nutrition for 1 out of 4 servings:

15g Protein | 27g Carbs | 29g Fat | 18g Fiber | 350 Calories

Nutrition

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Vegan Dark Chocolate Cinnamon Roasted Chickpea Bark

February 4, 2018 by Nick Quintero Leave a Comment

Vegan Dark Chocolate Cinnamon Roasted Chickpea Bark

This Vegan Dark Chocolate Cinnamon Roasted Chickpea Bark has it all: sweet and salty, soft and slightly crunchy! Made with only 4-ingredients this dessert is Vegan, Gluten-Free and 100% delicious!

Did you know that chocolate can help you lose weight? Yup, it's true! That's why we keep sharing healthy, yet decadent feeling dark chocolate recipes with you! Life is always sweeter when you have chocolate involved.

Today, we are sharing a recipe for a vegan dessert because we have had so many requests. We wanted to add an extra nutrition/protein boost so we tossed in some chickpeas and came out with this insanely delicious Vegan Dark Chocolate Cinnamon Roasted Chickpea Bark recipe. It is definitely a dessert, but we also enjoyed it as a snack and even crumbled over some yogurt in a parfait.

The sweet, crunchy cinnamon chickpeas not only give this recipe an amazing texture but also add fiber and protein to the recipe. Believe us, this is not a savory recipe by any means. It truly tastes like a high-end rich chocolate bark. If you aren't a fan of dark chocolate then you can swap for milk chocolate or even white chocolate. Please keep in mind that these two types of chocolate do not hold the same nutritional value as dark chocolate does, but they still taste amazing!

You can also add in nuts, seeds or any kind of dried fruit to up the flavor and nutritional profile. If you make a creative twist, make sure to share with us! We would love to see it.

Vegan Dark Chocolate Cinnamon Roasted Chickpea Bark Ingredients:

1 package Melissa's Produce garbanzo beans
1 tablespoon coconut oil
1 tbs ground cinnamon
¼ teaspoon finely ground sea salt
1 cup vegan semi-sweet chocolate chips

Vegan Dark Chocolate Cinnamon Roasted Chickpea Bark

This Vegan Dark Chocolate Cinnamon Roasted Chickpea Bark has it all: sweet and salty, soft and slightly crunchy! Made with only 4-ingredients this dessert is Vegan, Gluten-Free and 100% delicious!

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Prep Time: 5

Cook Time: 15

Total Time: 20

Course: Snack

Cuisine: American

Keyword: Chickpeas, Meal Prep

Servings: pieces

Calories: 130kcal

Author: Nick Quintero

Ingredients

1 package garbanzo beans 2.5 cups
1 tbs Coconut Oil
1 tbs ground cinnamon
1 cup dairy-free chocolate chips

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Instructions

Open your package of garbanzo beans pour in a strainer and rinse with cool water. Shake off excess water and pour onto a towel. Make sure all skins are removed from the beans.
Place garbanzos on a parchment lined baking sheet in a cold oven and set to 400 degrees F. Keep an eye on the beans and leave them in the oven until dry. It should take less than 10 minutes.
Once dry, place garbanzos in a small mixing bowl with coconut oil and ground cinnamon and gently mix until coated. Then sprinkle with finely ground sea salt and gently mix. Return garbanzos to baking sheet and place in 400 degree Fahrenheit oven to roast for approx. 40 minutes. Shake baking sheet in a circular motion every 10-15 minutes to ensure even roasting. Remove from oven when garbanzos are a medium brown color and crispy when tasted. Set tray on cooling rack.
While garbanzos are cooling, melt chocolate chips. Add in 1 tbs coconut oil. Chocolate should be completely melted and drip off of the end of the spoon easily. Pour chocolate in small mixing bowl and add garbanzos while they are still warm. Stir and then pour onto a baking pan with a fresh sheet of parchment paper. Spread evenly on baking sheet with spatula. Refrigerate for a few hours to solidify the chocolate. Once very firm, remove from refrigerator and either cut or break into pieces. Store in an airtight container in the refrigerate.

Video

Notes

Nutrition for 1 out of 12 servings:

3g Protein | 16g Carbs | 10g Fat | 130 calories

Nutrition

Serving: 1piece | Calories: 130kcal | Carbohydrates: 16g | Protein: 3g | Fat: 10g

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Vegan Triple Chocolate Brownie Cake

December 12, 2022 by Nick Quintero Leave a Comment

This Vegan Triple Chocolate Brownie Cake is a dairy-free, egg-free, and paleo way to enjoy a healthy, yet decadent vegan dessert! The dark chocolate ganache adds an almost sinful, yet elegant touch.

We spend most of our meal prep time on Sunday making healthy meals like slow cooker beef ragu, one pan fajita salmon, and baked buffalo chicken casserole. But, what do you make to satisfy your sweet cravings during the week? You could make a healthy bite recipe or even some granola, but sometimes those just won't do. Sometimes you just want something rich. Something sinful. Something loaded with chocolate. Maybe a brownie? Maybe a cake? What about both?!

Oh yes, we did! We took two of our favorite chocolate desserts, brownies, and cake, and made them into one recipe. This insanely delicious, yet shockingly healthy Vegan Triple Chocolate Brownie Cake. Yes, we said vegan. Stop, stop! Don't go running away! We promise you this recipe will blow your mind. It is dense, rich and fudgy but without the guilt. And did we mention that it's finished with a healthy, yet sinful tasting chocolate ganache? We thought that would draw you back in.

TBH (to be honest), once you check out the ingredients for this Vegan Triple Chocolate Brownie Cake below, you might even agree with us that it is healthy enough for breakfast. We mean, chocolate chip pancakes and muffins are a breakfast thing, right? These brownies are, honestly, probably healthier. Actually, we guarantee they are healthier than any muffin you will find at your local store.

If you are thinking we are still crazy for saying these could be eaten for breakfast, then let's make a deal. Swap out the ganache on top for some fresh macerated raspberries or strawberries. The berries will add a nice touch of natural sweetness.

Vegan Triple Chocolate Brownie Cake Ingredients:

½ cup coconut flour (56g)
⅓ cup dark chocolate cocoa (or cacao) powder
1 tablespoon baking powder
½ cup Nuttzo chocolate nut butter
1 ¼ cup Kite Hill dairy free plain, unsweetened yogurt
2 tablespoon coconut oil
2-3 tablespoon maple syrup
⅓ cup Enjoy Life dairy-free chocolate chips + ½ cup
¼ cup chia seeds
1 cup almond milk + ¼ cup

PRO TIP: Make this for your next holiday party. Your guests won't even know they are eating something healthy. And for you, our meal prepping friends, you will be able to easily fit it into your macros without anyone knowing. Cheers to a happy holiday!

Triple Chocolate Brownie Cake

This Vegan Triple Chocolate Brownie Cake is a dairy-free, egg-free, and paleo way to enjoy a healthy, yet decadent vegan dessert! The dark chocolate ganache adds an almost sinful, yet elegant touch.

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Prep Time: 20

Cook Time: 55

Total Time: 1 15

Course: Snack

Cuisine: American

Keyword: Meal Prep

Servings: slices

Calories: 330.5kcal

Author: Nick Quintero

Ingredients

½ cup coconut flour 56g
⅓ cup dark chocolate cocoa powder or cacao powder for paleo
1 tbsp. baking powder
½ cup chocolate nut butter can sub with any nut butter
1 ¼ cup dairy free yogurt* can sub greek yogurt if not vegan or paleo
2 tablespoon Coconut Oil melted
2-3 tablespoon maple syrup
1 teaspoon pure vanilla extract
⅛ teaspoon Salt
⅓ cup dairy-free chocolate chips
¼ cup Chia Seeds
1 cup almond milk or milk of choice

Ganache

½ cup dairy-free chocolate chips
¼ cup almond milk

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Instructions

Mix together chia seeds and 1 cup almond milk. Set aside for 20 minutes to form your pudding.
Mix together all dry ingredients: coconut flour, cocoa powder, baking powder and a pinch of salt.
In a separate bowl, mix together nut butter, yogurt, vanilla extract, melted coconut oil and maple syrup.
Preheat your oven to 350 degrees F. Line a 8-10 in cake pan with parchment paper or spray with nonstick cooking spray. (You can also oil the pan).
After 20 minutes, mix together the dry ingredients, chia pudding and wet ingredients. Fold in ⅓ cup chocolate chips.
Pour into your cake pan and bake ~55-60 minutes or until a toothpick comes out clean.
Allow cake to cool. Melt together ½ cup chocolate chips and ¼ cup almond milk.
Spread over the top of the cooled cake.
Enjoy warm or slice and store in an air tight container in the refrigerator for up to 5 days.

Notes

Nutrition for 1 out of 10 slices:

8g Protein || 22.5g Fat || 24g Carbs

Recipe Slightly Adapted From www.onecleverchef.com

Nutrition

Serving: 1slice | Calories: 330.5kcal | Carbohydrates: 24g | Protein: 8g | Fat: 22.5g

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Funfetti Protein Puppy Chow

March 8, 2019 by Nick Quintero Leave a Comment

Thank you to BiPro for sponsoring this post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own.

Sneak in some protein while satisfying your sweet tooth with this Funfetti Protein Puppy Chow recipe. By swapping the powdered sugar for protein powder, you will be snacking on a treat that tastes like cake, but healthier! Oh, and it's made in 10 minutes! Isn't that a piece of cake?

A no-bake snack that tastes like cake, has an extra boost of protein and promotes happy and healthy guts from prebiotic fiber? We are so in! Are you in?

We aren't sure who the genius is that decided to swap out powdered sugar for protein powder in protein puppy chow recipes, but if we ever meet them IRL we are gonna get down and make ALL the flavors with them because this combo is unreal!

But, what makes this funfetti protein puppy chow recipe really special is the protein powder it's made with! Yeah, there are a lot of whey protein varieties on the market, but do they all promote healthy guts, provide MCT oils for satiety, energy and brain function, all while still having an incredible, creamy taste? Nope, we didn't think so.

That's what makes BiPro Bold Whey Protein Powder different from the other brands on the market. If we are keeping things real (like we always do) we always go for what tastes the best first, and this protein powder does NOT disappoint! It also mixes really well (hello, no lumpy protein drinks), is great for pre and post workout fuel and is a great plant-based protein option. We all know how hard getting in adequate protein can be as a veggie lover, right? Well, no more friends!

After the taste, we always (ALWAYS) look to the ingredients list. Things we look for:

only natural sweeteners and flavors (CHECK)
Gluten-free (CHECK)
Lactose-free (CHECK)
No hormones (CHECK)
No added sugars (CHECK)

It's just 23 grams of pure delicious, lean, clean, protein! Think milkshake, but with protein! The flavor makes it the perfect coating for this sweet funfetti protein puppy chow treat!

Throw some in a snack bag and enjoy it on your commute to or from work. Or, sweeten up the end of your day with this better for you recipe as a dessert. No matter how you serve it, we guarantee you will be adding this one to your weekly meal prep snack routine. A piece of cake, don't you think?

Ready to make the recipe? Start by grabbing your BiPro Bold Creamy Vanilla Whey Protein Powder on biProusa.com or amazon.com.

Funfetti Protein Puppy Chow Ingredients:

3 cups Chex cereal (we used Rice Chex)

¼ cup all natural almond butter

¼ cup white chocolate chips (can sub for chocolate chips of choice)

1.5 tsp coconut oil, melted

1 ½ scoops BiPro Bold Creamy Vanilla Whey Protein Powder

¼ cup funfetti sprinkles, optional

fruit, optional

Only a few simple ingredients are needed to make this easy snack recipe!

No baking required. Just mix together your melted white chocolate chips, almond butter, and cereal.

Next add your BiPro whey protein powder and funfetti sprinkles to a ziplock bag. Then add in your coated cereal.

Seal the bag and SHAKE, SHAKE, SHAKE!! (Preferably doing it with a little dance action!)

The divide it up between your meal prep containers, add some fruit on the side if you're feeling like a little something 'extra' and you're set to go!

In less than 10 minutes you have yourself a sweet, protein fortified snack that not only tastes delicious but is fortified with all of those "oh-so-good" for you health benefits from the BiPro whey protein powder.

Now that's having your (funfetti) cake and eating it too!

Funfetti Protein Puppy Chow

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Prep Time: 10

Total Time: 10

Course: Snack

Cuisine: American

Keyword: Meal Prep

Servings: servings

Calories: 182kcal

Author: Nick Quintero

Ingredients

3 cups Chex cereal
¼ cup Almond Butter can sub for any nut or seed butter as long as it's drippy
¼ cup white chocolate chips can sub for any chocolate chip of choice
1 ½ scoops BiPro French Vanilla Whey Protein Powder (60g) would work well with the chocolate too!
¼ cup sprinkle optional
fruit optional

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Instructions

Add coconut oil and white chocolate chips together in a microwave safe bowl.
Microwave for 30-40 seconds.
Remove and mix until chocolate chips are fully melted.
Add almond butter and white chocolate to a bowl.
Add in Chex cereal and gently mix until all cereal is coated. (Do not mix forcefully or you will crush your cereal.)
Add your protein powder and sprinkles to a ziplock bag.
Add your cereal to the bag. Seal the bag and gently toss the cereal until fully coated.
Evenly divide your funfetti protein puppy chow into 8 containers

Notes

Nutrition for 1 out of 8 servings (including sprinkles, but not including fruit)

7.8g Protein | 21.7g Carbs | 7.6g Fat | 1.4g Fiber | 182 Calories

Nutrition

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Strawberry Chocolate Almond Granola Squares

May 7, 2019 by Nick Quintero 1 Comment

Strawberry Chocolate Almond Granola Squares are a delicious treat for everyone to eat!

Whoever decided that strawberries and chocolate were going to be a good flavor combination should be given a culinary genius award! We have taken the decadent bliss of the amazing chocolate berry combo we all know and love and have paired it with healthy ingredients to make these delicious and hearty strawberry chocolate almond granola squares. It is sure to be a hit with your entire family for a lunchtime snack, an evening treat, or any time of the day as a pick-me-up! Strawberry Chocolate Almond Granola Squares are also gluten-free, so those of you with those dietary restrictions will love this recipe as a healthy option for you to enjoy.

These simply made granola squares are delightfully chewy and packed with flavor! They’re also a wonderful snack for when you’re on-the-go and need a little “pick-me-up”!

How long will Strawberry Chocolate Almond Granola Squares last for?

You can store in an air-tight container, such as these 2 compartment plastic meal prep containers in the fridge for 2-3 weeks and in the freezer for up to 3 months. But, let’s be honest, they won’t last more than a day at your house because everyone is going to gobble them up and only leave a few measly crumbs on the plate!

Can Strawberry Chocolate Almond Granola Squares be frozen?

You bet! They last up to 3 months in the freezer. If you want enough to freeze for later, make a big batch or you won’t have any leftovers to freeze! But if you do happen to have some left to freeze, allow the recipe to cool completely and wrap in plastic wrap in individual squares to make it easy to take out and eat when you want one. You could either put the individually wrapped squares in a ziplock bag and take one out at a time, or freeze the individually wrapped squares in your meal-prep containers. Just pull one container out of the freezer in the morning when you want to use it, add a side of fresh fruit or veggies with it and take it to work for a quick, delicious high energy snack. Strawberry Chocolate Almond Granola Squares need to defrost for a few hours before eating.

Strawberry Chocolate Almond Granola Squares Ingredients:

2 C. Rolled Oats
¾ C. Almond Butter (smooth, unsalted)
⅓ C. Honey
⅓ C. Freeze-dried Strawberries (slightly crushed/broken up into smaller pieces)
⅓ C. Mini Semi-sweet Chocolate Chips
⅓ C. Sliced or Slivered Almonds (raw, unsalted)
5 tsp. Pure Vanilla Extract
¼ tsp. Himalayan Pink Salt

How Do You Make Strawberry Chocolate Almond Granola Squares?

What’s awesome about this recipe is it couldn’t be more simple. You’re just going to preheat the oven to 350 and toast the almonds and oats together in the oven until lightly golden. While it’s toasting, grab a mixing bowl and combine the remaining ingredients and mix well. Pull the oats and almonds out of the oven and stir in with the almond butter mixture, and then stir in the chocolate chips and freeze-dried strawberries. Line an 8x8 dish with parchment paper and spread the mixture into the pan, and then chill in the freezer for about an hour. Cut into 9 squares and either eat them now, or store in the fridge or freezer. Simple as that!

How Do You Portion Strawberry Chocolate Almond Granola Squares?

This recipe for Strawberry Chocolate Almond Granola Squares delivers 9 super delicious bars. If you want to enjoy one bar per day, then line up 9 two-compartment meal prep containers. Place one square in the smaller compartment and fresh vegetables in the other for a complete snack. Otherwise, you can store all 9 bars in a one-compartment meal prep container.

More Recipes like Strawberry Chocolate Almond Granola Squares

If you are a lover of delicious bar recipes, then look no further! We have some other recipes like this that are sure to not only satisfy your cravings but give you that afternoon pick-me-up that you are looking for.

Other Tips for making Strawberry Chocolate Almond Granola Squares

You really could customize this recipe in many different ways to make it unique every time you make it. How about giving some of these ideas a try:

Substitute the almonds for another favorite nut, like pecans, peanuts or cashews.
Use pure maple syrup in place of the honey, and you could even add a bit of blackstrap molasses for a richer deeper flavor.

Experiment with some other dried fruits in place of the strawberries. Some options might be cranberries, blueberries, raisins, chopped dates, or you could even eliminate the fruit altogether if that is your preference.

Try swapping chocolate for another flavor variety.

The only limit is your own imagination! This is a versatile recipe that is one you and your whole family will love. We are excited for you to try it, and we would love to hear of any other flavor varieties you try! Let us know.

Strawberry Chocolate Almond Granola Squares

These simply made granola squares are delightfully chewy and packed with flavor! They’re also a wonderful snack for when you’re on-the-go and need a little “pick-me-up”!

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Prep Time: 10

Cook Time: 1

Total Time: 1 10

Course: Snack

Cuisine: American

Keyword: Meal Prep

Servings: bars

Calories: 336kcal

Author: Nick Quintero

Ingredients

2 cups rolled oats
¾ cup Almond Butter no sugar added
⅓ cup Honey or maple syrup if vegan
⅓ cup freeze-dried strawberries crushed into small pieces
⅓ cup semi-sweet mini chocolate chips
⅓ cup sliced almonds raw and unsalted
1.5 teaspoon pure vanilla extract
¼ teaspoon Sea Salt

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Instructions

Preheat oven to 350℉.
Spread oats and almonds in an even layer onto a baking sheet pan — bake for ~10 minutes, or until lightly toasted, aromatic, and lightly golden browned. Set Aside.
While that toasts, combine in a medium mixing bowl honey: almond butter, vanilla, and salt — mix until smooth and well-incorporated.
Next, stir in the toasted oats and almonds until well-combined.
Mix in chocolate chips and freeze-dried strawberries until incorporated.
Line an 8x8 baking pan with parchment paper — add the mixture and spread it out into an even and smooth layer.
Chill in the freezer for ~45-60 minutes, or until quite set/firm.
Once set, remove from freezer and from the 8x8 pan — cut into a 3x3 grid, yielding 9 equally sized granola squares.
Serve, store in the fridge or freezer, and enjoy!
Snack serving suggestion: enjoy with a side of fresh vegetables, fruit, nuts, or cheese!

Notes

Nutrition for 1 out of 9 servings:

8.5g Protein | 35.6g Carbs | 19.3g Fat | 5.9g Fiber | 336 Calories

Nutrition

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Keto Peanut Butter Cookies

August 11, 2022 by Nick Quintero Leave a Comment

Thank you to GoodCook for sponsoring this Keto Peanut Butter Cookies post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own.

Four vegan and Keto compliant ingredients, super simple to make, and completely scrumptious — you’ll love this healthier take on classic peanut butter cookies.

These keto and vegan-friendly peanut butter cookies are made with just four ingredients; peanut butter, monk fruit sweetener, a flax egg (can sub a regular egg) and pure vanilla extract.

The only thing easier than this recipe is buying all of the ingredients when you head to Target. There is no ‘multi-store’ shopping for these yummy cookies! You can grab all of the ingredients, plus your Good Cook meal prep containers, in one trip.

So, really, how easy are these cookies to make? After shopping, it only requires measuring, mixing, baking, and enjoying them! These keto peanut butter cookies are the only answer you need when a craving for something sweet hits. There is no need to chill the dough in this recipe either. Since there is no flour, these cookies will automatically turn out soft in the center and slightly chewy on the outside. It’s a perfect balance!

There are also so many variations you could make! We kept things basic since we looooove a good peanut butter cookie, but feel free to add mix-in’s until your heart (and tastebuds) are happy!

Depending on your dietary goals, some options would be:

mix chocolate chips (dairy-free, if vegan)
chopped nuts
dried fruit
granola
mini peanut butter cups chopped up (if you’re feeling like getting extra crazy!)

You can also swap the peanut butter for almond butter, sunflower seed butter, or cashew butter. Be mindful to read ingredient labels, especially if you are following a keto diet. You want to make sure that there are no added sugars in the nut butter.

Tips for storing and serving

The Keto Peanut Butter Cookies will hold up nicely in the refrigerator for up to 7 days. If you are making a double batch for those days when you have a craving for a cookie; you can layer these with parchment paper in a container and freeze them. Then, you can pull one or two out and bake up whenever a craving hits.

Of course, we used our favorite Good Cook meal prep snack container for prepping these for the week. We opted to pair them with sliced apples (not keto friendly), but some cheese and pepperoni would make an excellent salty and sweet (keto friendly) combination too. The cookies will be placed in one of the ½ cup serving sides, and the other ½ cup side would be ¼ cup cheese, plus ¼ cup pepperoni. A half cup of fresh berries is an excellent pairing, too.

If you haven’t grab your containers yet, they are now available at Target stores nationwide. Or, if you want to do what we like to often do and shop online, you can grab them at Target.com!

Keto Peanut Butter Cookies Ingredients:

1 C. Peanut Butter (salted; if using unsalted add ¼ tsp. Pink Himalayan Salt)
½ C. Monk Fruit Extract Sweetener (or sweetener of choice)
1 Flax Egg (1 Tbsp. Ground Flax + 3 Tbsp. Water — let thicken ~3 mins.)
1 tsp. Pure Vanilla Extract

Optional (but not Keto compliant):

1 Tbsp. Maca Powder
side of Sliced Apples (half apple per serving)
2 Tbsp. Mini Dark Chocolate Chips
sub regular egg for flax egg, if desired

And if you like this recipe, you're going to love these peanut butter chocolate bars!!

Keto Peanut Butter Cookies

Four vegan and Keto compliant ingredients, super simple to make, and completely scrumptious — you’ll love this healthier take on classic peanut butter cookies!!

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Prep Time: 5

Cook Time: 10

Total Time: 15

Course: Dessert, Snack

Cuisine: American

Diet: Gluten Free, Vegetarian

Keyword: keto, Meal Prep

Servings: servings

Calories: 244kcal

Author: Nick Quintero

Ingredients

1 cup peanut butter salted
½ cup monk fruit extract sweetener or sweetener of choice
1 tbs ground flax + 3 tbs water to make a flax eg
1 teaspoon pure vanilla extract

Optional

1 tablespoon maca powder
apple slices
Chocolate chips

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Instructions

Preheat oven to 325℉ and line a sheet pan with parchment paper (set aside).
In a medium mixing bowl, stir all ingredients together until well-combined and cookie dough forms.
Scoop out one tablespoon’s worth of cookie dough and roll into a ball shape. Place cookie dough balls onto a baking sheet, spread about two inches apart.
Using a fork, gently flatten each cookie dough ball, forming a cross hatch design.
Bake for ten to fifteen minutes, or until lightly golden.
Remove from oven and let cool (still on the pan) for five minutes. Note: cookies will be quite fragile until they have properly cooled/set up.
Serve, store, and enjoy!

Video

Notes

Nutrition for 1 out of 8 servings (1 serving = 2 cookies and do not include optional sides)

Nutrition

Serving: 2cookies | Calories: 244kcal | Carbohydrates: 19.3g | Protein: 8.2g | Fat: 16.4g

Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Protein Almond Butter Cups

October 27, 2019 by Nick Quintero 4 Comments

Thank you to BiPro for sponsoring this Protein Almond Butter Cups post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own.

What's better than a peanut butter cup? An almond butter cup that is amped up with protein and finished off with a dark chocolate layer! This easy recipe comes together with just four ingredients.

Our favorite candy holiday, Halloween, is just around the corner and we always gravitate towards peanut butter cups! Does anyone else try to steal those from their kids' candy bags, too? We just can't resist them! But, did you know that they are 1,000X better when they are frozen?! Oh, yes! You bite into them and the chocolate starts to melt in your mouth and the creamy peanut butter center.....well, you get the point.

The downside to those peanut butter cups is some of the ingredients. We aren't against them, but at our rate of consumption, we definitely are in need of a healthier version. That's where these protein almond butter cups come into play! Not only did we swap the milk chocolate for heart-healthy dark chocolate, but we swapped the peanut butter for higher protein almond butter and then added a kick with some BiPro BOLD Whey Protein Powder.

We also added a little surprise to the almond butter layer by mixing in chocolate protein powder instead of plain! This was you get an extra hint of chocolate with each bite! You could go the more traditional peanut butter cup route and use chocolate on both the top and bottom, but we are really fans of that almond butter center and wanted that to be the star of the show. But, as we always say, do you, boo!

You could opt for any protein here, but we always use and recommend BiPro BOLD. Their product is super clean and really aligns with our eating lifestyle (and this recipe!). Their products are:

NAturally sweetened and flavored
Gluten-free
Lactose-free
No hormones
No added sugars

It’s just 23 grams of pure, delicious, lean, clean, protein! Boy, oh boy, is it truly delicious, too! The ways to use it are endless. So, this year swap out your traditional peanut butter for this healthier, protein-packed version instead!

Pro Tip: You can make these more festive with Halloween sprinkles or even change it up for Thanksgiving, Christmas, or Valentine's Day. There is really no wrong time of year to eat almond butter cups.

Protein Almond Butter Cups Ingredients:

8 tbsp. almond butter (or nut butter of choice)
½ packet BiPro BOLD Chocolate Whey Protein Powder (20g)
4 tbsp. dark chocolate chips, dairy-free if needed
1 tsp. coconut oil or vanilla flavored ghee
1 tbsp. coconut oil, optional*

The ingredient list for the protein almond butter cups is so short! We added some fruit as an optional side.

Mix together your drippy almond butter and BiPro BOLD Chocolate Milkshake Whey Protein Powder.

It's the ultimate combination of almond butter and chocolate before we even finish it off with more chocolate! The Unflavored BiPro BOLD Whey Protein Powder also works great here, too!

Thick and ready to go! If you would like these to be a bit more refrigerator stable, add in 1 tbsp. melted coconut oil. If not, they will need to be stored in the freezer.

Evenly divide the almond butter between 8 small silicone muffin cups, 4 large muffin cups, or a combination.

While the almond butter portion sets in the freezer, melt your dark chocolate chips with 1 tsp. vanilla ghee or coconut oil.

Evenly divide the chocolate on top of your almond butter and place in the freezer for 12 hours or until set.

Order CTA Snack Meal Prep Containers — Meal Prep Containers by Meal Prep on Fleek x Goodcook

Remove the almond butter cups and place in your meal prep container with fresh fruit and cottage cheese, if desired. If you did not add the coconut oil to the almond butter, you will want to keep these in the freezer until you are ready to enjoy them!

Or, skip the sides and just dive right in. We have yet to meet anyone who could resist one of these right away. Also, can we talk about that ratio of protein-fortified almond butter to chocolate? It's beyond perfect!

Protein Almond Butter Cups

What's better than a peanut butter cup? An almond butter cup that is amped up with protein and finished off with a dark chocolate layer! This easy recipe comes together with just four ingredients.

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Prep Time: 5

Freezing Time: 12

Total Time: 12 5

Course: Dessert, Snack

Cuisine: American

Keyword: dessert, gluten free, high protein, low calorie, Meal Prep, snack, vegetarian

Servings: cups

Calories: 160kcal

Author: Nick Quintero

Equipment

silicone muffin cups

Ingredients

8 tbsp. almond butter or nut butter or choice, the drippy kind (no added sugars)
½ packet BiPro BOLD Chocolate Whey Protein Powder ~20g
4 tbsp. dark chocolate chips dairy-free if needed
1 tsp. coconut oil or vanilla flavored ghee
1 tbsp. coconut oil optional*

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Instructions

Mix together your almond butter and BiPro BOLD Chocolate Whey Protein Powder
Evenly divide the almond butter between 8 small silicone muffin cups (or 4 large ones)
Place in the freezer for one hour
Melt your dark chocolate chips with 1 tsp. coconut oil or vanilla bean ghee
Evenly divide the dark chocolate over the top of the almond butter.
Allow to freeze for an additional 12 hours or until set.
Remove from the silicone cups and enjoy!

Notes

*These are best stored in the freezer. Remove one - two almond butter cups from the freezer and add to your meal prep container before heading to work.

**If you would like to make the almond butter cups more refrigerator friendly, please mix 1 tablespoon of melted coconut oil into your almond butter and protein powder mix. This will allow them to hold their shape better while not being frozen.

***Nutrition listed below is based on 8 small almond butter cups.

****Nutrition for 1 entire snack box (2 small almond butter cups (or 1 large) + cottage cheese + clementine orange) 465 Calories | 32g Protein | 29g Carbs | 26g Fat | 5g Fiber

Nutrition

Calories: 160kcal | Carbohydrates: 7.5g | Protein: 6g | Fat: 12.1g | Fiber: 2g

Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Gluten Free Gingerbread Cookies

December 16, 2019 by Nick Quintero Leave a Comment

FINALLY! Gluten Free Gingerbread Cookies for the holidays and all year round!

Everyone gets excited when they see them. They're so cute and fun to make! Christmas wouldn't be Christmas without them, right?

Some people give them as gifts, take them to potlucks, or even host Gingerbread Cookie making gatherings. But what if you have a gluten-free diet? You can't help being allergic to gluten. Why should you suffer by eliminating such a festive dessert? Well, now you don't have to! Our gift from us to you is this easy gluten-free gingerbread cookies meal prep recipe. And did we mention these charmingly delicious cookies are vegan and vegetarian? Just promise us you'll save some for Santa this year.

Festive, delicious, vegan and gluten free?! These chewy gingerbread cookies are sure to bring you joy this holiday season!

How long will Gingerbread Cookies last for?

Gingerbread cookies last for 3 to 4 weeks. Yay! More time to enjoy them! For longer shelf life, store your Gluten Free Gingerbread Cookies in an airtight container. Then store covered gingerbread cookies in your pantry or leave them out on the counter. (Although you may eat them up within three weeks if you see them all the time).

Can Gingerbread Cookies be frozen?

They certainly can! To freeze your gluten-free gingerbread cookies, place them in a glass or plastic freezer container. Your cookies will last for up to up to 8 months.

Gluten Free Gingerbread Cookies Ingredients:

2 cups Blanched Almond Flour
⅓ cup Black Strap Molasses
2 tablespoons Coconut Oil, melted
2 tablespoon Coconut Sugar
2 teaspoons Ground Ginger
2 teaspoons Cinnamon
1 teaspoon Pure Vanilla Extract
½ teaspoon Cloves
½ teaspoons Ground Nutmeg
½ teaspoon Allspice
½ teaspoon Baking Soda
⅛ teaspoon Pink Himalayan Salt

Icing

2 tablespoons Organic Unbleached Powdered Sugar
2 tablespoons Water

For Serving:

1 cup Roasted Mixed Nuts
4 Red Pears, cut into bite sized pieces

How do you make Gluten Free Gingerbread Cookies?

Here comes the fun part - making them! And they’ll be ready in less than 20 minutes.

Start by preheating your oven to 350 degrees Fahrenheit and line 2 baking sheets with parchment paper. Gather your gingerbread cookie ingredients. Combine everything in a bowl to make the dough. Use a rolling pin to roll out the cookie dough to ¼" thick and cut with cookie cutters. Once you cut the cookies, place them on your baking sheets. Bake your gingerbread cookies on the middle rack in the oven for 8 minutes. Place your cookies on a cooling rack to cool before decorating. Have fun decorating your gluten-free gingerbread cookies! Let the cookies dry for 15 minutes after decorating with icing.

That's it! A traditional holiday dessert for everyone (or at least your gluten-free friends).

How to portion Gluten Free Gingerbread Cookies?

Place 2 cookies into a two-compartment meal prep container. Add the roasted nuts and fresh pear slices, store, and enjoy later! This gluten-free meal prep recipe makes for the perfect afternoon pick-me-up snack at work or on the go.

More Gingerbread meal prep recipes:

Gingerbread is so good, isn't it? Have you tried our Dark Chocolate Gingerbread Spice Pumpkin Bars? Omg, they're chewy and delectable!

We also have more gluten-free desserts and gluten-free meal prep recipes:

The EASIEST Gluten Free Brownies

Double Chocolate Donuts

Gluten Free Cinnamon Roll Meal Prep

Gluten-free Healthy-ish Pop Tarts

Grain Free Granola

Protein Freezer Waffles

Sugar Free Coconut Balls (Fat Bombs)

Sheet Pan Meal Prep Breakfast – French Toast Sticks & Sausage

Also, check out this blog for more gluten-free recipes: 17 Easy and Gluten-Free Meal Prep Recipes

Other tips for making Gluten Free Gingerbread Cookies:

You can enjoy these cookies without cutting them. Instead of using cookie cutters, roll the dough into balls and bake. You can still have fun decorating them with icing.
Switch up the fruit and nuts side. Use dried or fresh fruit including cranberries or almonds. Maybe even add pumpkin seeds.
If you do want to use cookie cutters but the dough is too tender, chill your gingerbread cookie dough for one hour.
Have fun with your decorations! Use powdered sugar and candies to add more holiday cheer.

Gluten Free Gingerbread Cookies

Festive, delicious, and vegan and gluten free?! These chewy gingerbread cookies are sure to bring you joy this holiday season!

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Prep Time: 10

Cook Time: 8

Total Time: 18

Course: Dessert, Snack

Cuisine: American

Keyword: dessert, gluten free, snack

Servings: snack boxes

Calories: 283kcal

Author: Nick Quintero

Ingredients

Cookies

2 cups Blanched Almond Flour
⅓ cup Black Strap Molasses
2 tablespoons Coconut Oil melted
2 tablespoon Coconut Sugar
2 teaspoons Ground Ginger
2 teaspoons Cinnamon
1 teaspoon Pure Vanilla Extract
½ teaspoon Cloves
½ teaspoons Ground Nutmeg
½ teaspoon Allspice
½ teaspoon Baking Soda
⅛ teaspoon Pink Himalayan Salt

Icing

2 tablespoons Organic Unbleached Powdered Sugar
2 tablespoons Water

Sides

1 cup Roasted Mixed Nuts
4 medium Red Pears cut into bite sized pieces

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Instructions

Preheat oven to 350℉ and line 2 baking sheets with parchment paper. Set aside.
In a mixing bowl, combine all cookie ingredients and stir until dough forms.
Rolle out dough to ¼” thick and cut with cookie cutter(s) - transferring cut cookies to prepared baking sheet.
Bake on middle oven rack for 8 minutes. Once finished, gently place cookies onto cooling rack and let cool completely.
Once cookies are completely cooled, prepare icing by whisking all ingredients in a bowl, then transfer to a piping bag with a small round tip (or sandwich baggie with a small part of a corner cut off. Decorate cookies as desired, set aside 15 minutes to let icing set.
Serve with fresh red pear and roasted nuts, store, and enjoy!

Notes

This recipe makes 8 snack boxes. You can also make only 4 snack boxes by cutting the amounnt of the sides in half and storing the remaining cookies for later.

Macros for 1 out of 8 cookies ONLY (no sides):

128 calories | 1.6g Protein | 16.3g Carbs | 7.1g Fat | 1g Fiber

Nutrition

Calories: 283kcal | Carbohydrates: 33.3g | Protein: 5.1g | Fat: 16.6g | Fiber: 3.9g

Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Pancake Bread

January 11, 2020 by Nick Quintero 1 Comment

Make your own Trader Joe's Pancake Bread!

Who else has an obsession with Trader Joe’s Pancake Bread? We know we do—We could even eat it every day if it was more nutritious to do so! And that’s what got us thinking… What if we took Trader Joe’s Pancake Bread and turned it into a more nutritional and gluten-free meal? Well, here at MPOF innovation is our middle name, so we did just that! This vegetarian, protein-packed pancake bread is a copycat breakfast meal prep recipe is fit for royalty. Our Pancake Bread is served with a side of creamy Greek yogurt, so you can’t go wrong on this being a dessert. Oh yeah, and did we mention that this recipe is 100% gluten free?! It sounds too good to be true, but we promise it’s not. This healthier alternative will not only nip your sweet cravings in the bud with its featured maple syrup drizzle, but give you a protein fill-up to keep you going throughout your busy work day.

You’ll love this gluten free take on the popular Trader Joe’s pancake bread — made complete with a drizzle of pure maple syrup and side of high-protein Greek yogurt with pomegranate seeds.

How long will Pancake Bread last for?

We recommend eating this pancake bread within 5-7 days of preparing it, provided that you refrigerate it. If you choose not to, you can expect it to last between 3-5 days. Nonetheless, the vinegar contained inside acts as a natural preservative!

Can Pancake Bread be frozen?

Yes! Like most any bread, this pancake bread will last 3-6 months in the freezer. Slice up your Pancake Bread, and cover 2 to 3 slices in cling wrap. Place the wrapped bread slices in a freezer bag and store for later.

Pancake Bread Ingredients:

Bread Batter

2 cups Oat Flour (gluten-free)
½ cup Oat Milk
⅓ cup Pure Maple Syrup
1 teaspoon Cinnamon
1 teaspoon Pure Vanilla Extract
½ teaspoon Baking Powder
½ teaspoon Baking Soda
½ teaspoon Apple Cider Vinegar
⅛ teaspoon Pink Himalayan Salts
2 Eggs

Crumble Topping

⅓ cup Coconut Sugar
¼ cup Coconut Butter
1 tablespoon Blanched Almond Flour
1 tablespoon Oat Flour (gluten-free)
1 teaspoon Cinnamon
1 teaspoon Pure Vanilla Extract

For Serving

4 cups Greek Yogurt
8 tablespoons Pomegranate Seeds
4 tablespoons Pure Maple Syrup (divided into four ½ tablespoon portions)

How do you make Pancake Bread?

Making this awesome gluten-free meal prep is pretty straightforward. Begin by preheating your oven to 350℉. While you wait, coat your loaf pan in with coconut oil, and place parchment paper over it.

Next, combine oat flour, baking powder, baking soda, salt, and cinnamon in a medium-size bowl, and pour into the prepared loaf pan.

Now it’s time to create your crumble topping! In a separate bowl, simply mix all ingredients until combined and crumbly, then sprinkle over the batter in your loaf pan. Bake for 30-45 minutes on the middle oven rack, until it passes the toothpick test.

Cut, divide, and serve with a drizzle of maple syrup alongside pomegranate seed-topped Greek yogurt.

How to portion Pancake Bread?

If you make this recipe as suggested, it makes exactly 8 servings! We suggest putting in in dual-compartment meal prep containers, just like these!

More bread meal prep recipes:

We love our gluten-free readers! We want to make sure there are plenty of gluten-free breads just for you. Check out these bread recipes and let us know what you think:

Cinnamon Raisin Sweet Potato Snack Bread

Gluten Free Gingerbread Cookies

The EASIEST Gluten Free Brownies

Gluten Free Cinnamon Roll Meal Prep

Dark Chocolate Gingerbread Pumpkin Spice Bars

Other tips for making this Pancake Bread:

This meal prep recipe makes quite a bit, so if you’re looking for less, we suggest halving the ingredients
If you’re baking in high-altitude, remember to to reduce your amounts of baking powder and baking soda, and remember to increase your oven temp by 25°F
Always use a cooling rack when baking anything gluten-free. This prevents your baked goods from becoming gummy

Pancake Bread

You’ll love this gluten free take on the popular Trader Joe’s pancake bread — made complete with a drizzle of pure maple syrup and side of high-protein Greek yogurt with pomegranate seeds.

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Prep Time: 15

Cook Time: 45

Total Time: 1

Course: Breakfast, Snack

Cuisine: American

Keyword: breakfast, desert, gluten free, snack, vegetarian

Servings: meals

Calories: 394kcal

Author: Nick Quintero

Ingredients

Bread Batter

2 cups Oat Flour gluten-free
½ cup Oat Milk
⅓ cup Pure Maple Syrup
1 teaspoon Cinnamon
1 teaspoon Pure Vanilla Extract
½ teaspoon Baking Powder
½ teaspoon Baking Soda
½ teaspoon Apple Cider Vinegar
⅛ teaspoon Pink Himalayan Salts
2 large Eggs

Crumble Topping

⅓ cup Coconut Sugar
¼ cup Coconut Butter
1 tablespoon Blanched Almond Flour
1 tablespoon Oat Flour gluten-free
1 teaspoon Cinnamon
1 teaspoon Pure Vanilla Extract

For serving

4 cups Greek Yogurt
8 tablespoons Pomegranate Seeds
4 tablespoons Pure Maple Syrup divided into four ½ tablespoon portions

Extra

Coconut Oil for lightly greasing loaf pan

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Instructions

Preheat oven to 350℉ and lightly coat loaf pan with coconut oil and line with strip of parchment paper (going lengthwise).
In a medium mixing bowl, combine oat flour, baking powder, baking soda, salt, cinnamon, then mix in remaining bread base ingredients until well-incorporated. Pour batter into prepared loaf pan and set aside.
Prepare crumble topping by combining all ingredients to a bowl and using fingertips, mix all ingredients until combined and crumbly. Sprinkle evenly over top of filled loaf pan.
Place on middle oven rack and bake for 30-45 minutes or until passes clean toothpick test.
Serve with a drizzle of maple syrup just before serving alongside greek yogurt topped with pomegranate seeds, store, and enjoy!

Notes

This recipe makes 8 meal preps. You can also make only 4 by saving half of the pancake bread and using only half of the ingreidents listed under "For Serving".

Macros for 1 out of 8 slices without sides:

270 Calories | 6.6g Protein | 42.2g Carbs | 8.6g Fat | 2.8g Fiber

Nutrition

Calories: 394kcal | Carbohydrates: 61.7g | Protein: 17.7g | Fat: 8.7g | Fiber: 3.2g

Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Air-Fried Apple Chips

December 7, 2020 by Nick Quintero Leave a Comment

Do you love dried fruit as a healthy snack? So do we! Our air-fried apple chips are the perfect afternoon snack or dessert for adults and children. The best part about this recipe is its simplicity. You don't need a dehydrator to make apple chips when you have an air-fryer. These apple chips not only taste great when paired with honey cinnamon fruit dip, but they also look festive for fall gatherings.

This festive autumn snack turns fresh apple slices into chips without any oil! The air fryer uses just enough heat and air to gently dehydrate slices, perfect for dipping in creamy honey-cinnamon fruit dip!

How long will Air-Fried Apple Chips last for?

When properly stored, apple chips last for 6 to 12 months in the refrigerator or room temperature spaces. So, fire up the frier, make a bunch, and have them on-hand! Store your air fryer apple chips in airtight containers or ziplock bags.

Can Air-Fried Apple Chips be frozen?

Yes, you can freeze air-fried apple chips. Store them in a heavy-duty freezer bag, and they'll last for 12 to 18 months. When kept at 0-degree temperature, apple chips will stay fresh beyond 18 months.

Air-Fried Apple Chips Ingredients:

2 medium apples thinly sliced/seeds removed
1 teaspoon cinnamon
⅛ teaspoon nutmeg

For Honey Cinnamon Dip

4 oz. light cream cheese, softened
½ cup non-fat Greek yogurt
3 tablespoon honey
1 teaspoon cinnamon

How do you make Air-Fried Apple Chips?

Apple chips are super easy to make and don't take much time or effort, especially with an air-fryer. You can save time by prepping the apples before you air fry them. Get at least two medium apples and cut them into thin slices, and make sure to remove the seeds. The first and only step is air-frying the apple slices. Mix nutmeg and cinnamon in a bowl and sprinkle the apple slices when they're in the air-fryer basket. Air-fry the first batch of apple slices at 300 degrees for 25 to 30 minutes. Flip the slices over, sprinkle them, and continue cooking. Remove them from the fryer and repeat the process with the remaining apple slices. Also, don't forget to make the honey-cinnamon fruit dip in between frying! All you need are the ingredients, a bowl, and a hand mixer. Put the Greek yogurt, cream cheese, honey, and cinnamon in a medium bowl and mix. The dip doesn't take long to make, so place it in the refrigerator until the apples are done.

How to portion Air-Fried Apple Chips?

Divide apple chips and dip into four containers. Feel free to use our Good Cook meal prep containers for easy storage. Fill each half-cup compartment with chips and fruit dip.

More air-fryer snack and dessert meal prep recipes:

Air Fryer Cinnamon Sugar Chickpeas

Tasty Churro Meal Prep

Other tips for making Air-Fried Apple Chips:

Thoroughly wash your apples before slicing.

Use a mandolin or sharp knife to cut ⅛-inch thick slices.

Fry one minute longer for crispier apple chips.

Extra moist apples need additional cooking time.

Air-Fried Apple Chips

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Prep Time: 15

Cook Time: 1

Total Time: 1 15

Course: Dessert, Snack

Cuisine: American

Keyword: apples, gluten free, low calorie, snack, vegetarian

Servings: snacks

Calories: 175kcal

Author: Nick Quintero

Ingredients

2 medium apples thinly sliced/seeds removed
1 teaspoon cinnamon
⅛ teaspoon nutmeg

For Honey Cinnamon Dip

4 oz. light cream cheese softened
½ cup non-fat Greek yogurt
3 tablespoon honey
1 teaspoon cinnamon

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Instructions

Stir together cinnamon and nutmeg in a small bowl. Add half of the apple slices to the air fryer basket and sprinkle with half of the cinnamon/nutmeg. Air fry at 300F for 25-30 minutes, flipping apple slices halfway through cooking.
Transfer fried apple slices to a plate. Apples will continue to crisp as they cool. Repeat with remaining apple slices.
While the apples fry, mix together ingredients for the honey cinnamon dip in a medium mixing bowl using a hand mixer.
Divide dip between ½ cup sides of 4 snack containers. Divide apple chips between the other ½ cup compartments.

Nutrition

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Quinoa-Oat Bars (Vegan, GF)

January 22, 2022 by Nick Quintero Leave a Comment

These sweet and salty crunchy quinoa-oat bars are full of fiber, healthy fats, and protein for a vegan snack that satisfies. Enjoy them any time hunger strikes.

How sweet do these vegan quinoa-oat bars look?

We're always in search of snacks that can check off a couple of different boxes at once. These vegan bars happen to be nutrient-dense (hooray!); specifically, they're good sources of protein and fiber. You might be tempted to say they look a little like bird food, what with all the seeds jammed into these bars, but they taste nothing like it. They're hearty, nutty, and crunchy, and just sweet enough to satisfy a craving that might otherwise send you elsewhere.

How to Make Vegan Quinoa-Oat Bars

It's simple. You stir together the almond butter and agave nectar (the latter makes this a vegan snack), and then add the rest of the ingredients. These include chia and sunflower seeds, pistachios, quinoa, and oats. The ingredients are baked in a parchment-lined loaf pan. Then, you remove them from the oven to cool. Once they're cool, you slice them into six (or four, if you're feeling greedy) chunks and pop them into your prep containers. Voila!

Substitutions and Alterations

If desired, you can use peanut butter or cashew butter instead of almond butter for these quinoa-oat bars, but we like how almond butter tastes in these vegan quinoa-oat bars.
For those who aren't following a vegan diet, feel free to swap honey or maple syrup instead for agave syrup.
Feel free to mix in ⅓ cup of add-ins, whether that's mini chocolate chips, chopped ginger, or dried cranberries. (Bear in mind, however, that the total caloric intake and all the nutritional info will be different once you start tinkering with the recipe.)
Don't like pistachios? Double up on almonds and use those, or opt for pecans, walnuts, or cashews in this recipe. Just make sure to chop them well, so you don't have big chunks in these vegan quinoa-oat bars.
Add a dash of cinnamon, ginger, or cardamom when you're combining the ingredients.

Tips

Rolled oats are naturally gluten-free, but sometimes they are produced in a facility where other gluten-containing items are also found. So, if you need to follow a very strict gluten-free diet, source your oats from a certified gluten-free facility. It's usually indicated right on the package. (We happen to like the ones from Bob's Red Mill).

How to Store and Serve These Vegan Quinoa-Oat Bars

These will keep at room temperature for up to 5 days. We kind of like a snack that doesn't need the fridge, because with all this meal prepping going on, the refrigerator gets jammed in a hurry. Right?

Clementine segments make a great companion to these vegan quinoa-oat bars, but feel free to serve them with sliced apples, bananas, or even strawberries or blueberries. The bit of sweetness in the fruit plays nicely with the agave in these bars.

READ MORE: No Bake Chocolate Peanut Butter Bars. 'Nuff said.

Vegan Quinoa-Oat Bars Ingredients:

⅓ cup natural unsalted almond butter
¼ cup agave nectar
⅔ cup old-fashioned oats
⅔ cup quinoa
2 tablespoon chopped pistachios
2 tablespoon raw pepitas
1 tablespoon chia seeds
¼ teaspoon sea salt

For Serving

6 peeled/segmented clementines

Vegan Quinoa-Oat Bars

These sweet and salty crunchy quinoa-oat bars are full of fiber, healthy fats, and protein for a vegan snack that satisfies. Enjoy them any time hunger strikes.

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Prep Time: 10

Cook Time: 30

Total Time: 40

Course: Snack

Cuisine: American

Keyword: dessert, gluten free, Quinoa, snack, vegan, vegetarian

Servings:

Calories: 294kcal

Author: Nick Quintero

Ingredients

⅓ cup natural unsalted almond butter can sub with any nut or seed butter
¼ cup agave nectar can use any liquid sweetener
⅔ cup old-fashioned oats
⅔ cup quinoa
2 tablespoon chopped pistachios can sub with any nut/seed
2 tablespoon raw pepitas can sub with any nut/seed
1 tablespoon chia seeds do not substitute
¼ teaspoon sea salt

For Serving

6 peeled/segmented clementines can serve with any fruit

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Instructions

Preheat the oven to 300ºF and line a loaf pan with parchment paper, leaving the sides long to form a sling.
In a medium bowl, stir together almond butter and agave nectar until smooth. Add oats, quinoa, pistachios, pepitas, chia seeds, and salt. Stir well to mix.
Spread mixture evenly in prepared pan and use damp fingertips to press it into pan. Bake for 25-30 minutes. Cool bars completely to room temperature.
Slice into 4 bars and divide among 4 (½ cup) compartments of snack containers. Add clementine segments to the remaining compartments.

Notes

Cut into 4 portions instead of 6 to make a full meal.

Nutrition

Calories: 294kcal | Carbohydrates: 43g | Protein: 9g | Fat: 11g | Fiber: 6g

Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

If you make these, please let us know what you think in the comments below!

Can't get enough snack bar combos? Try out these Sheet Pan No-Bake Paleo Energy Bars!

Berry Almond Chia Pudding Meal Prep

January 2, 2023 by Nick Quintero Leave a Comment

Berry Almond Chia Pudding Meal Prep works as a healthy breakfast or dessert. Gluten-free, vegan, and oh so easily adaptable!

It's not every day that you encounter a meal prep recipe that works as either (or both!) breakfast or dessert. In fact, it almost seems impossible to suggest that you could have pudding for dessert. But this, friends, is not your average pudding. This thick and creamy chia pudding is layered with your favorite berries and finished off with crunchy almonds for a balanced breakfast, snack, or dessert. It's made with the magic of chia seeds, non-dairy milk (we picked almond), and all those berries.

What Are Chia Seeds, Anyway?

Chia seeds are, quite simply, magic. They expand when put into liquid, which makes them a great candidate for pudding. These seeds come from a plant that's in the mint family (although they're not minty) and were believed to originate from Central America, where these powerhouses served as a regular part of the Aztec diet.

Chia seeds are full of protein and fiber and healthy fats. More specifically, one serving of chia seeds gives you 5 grams of protein, 10 grams of fiber, 12 grams of carbohydrates, and 9 grams of heart-healthy fats.

Berry Almond Chia Pudding Meal Prep Ingredients

6 tablespoon chia seeds
1 to 2 cups unsweetened almond milk
3 ½ cups mixed frozen berries
2 tablespoon sliced almonds
Sweetener, if desired
Pinch sea salt

How to Make Berry Almond Chia Pudding Meal Prep

This is a snap! All you need to do is combine chia seeds, almond milk, a little sweetener (if using) and a bit of sea salt in large jar or another lidded container. Let it sit for at least two hours or up to overnight in the refrigerator. When you're ready to assemble the pudding layers, whether they're glass jars or something else with a lid, take it out of the fridge. Layer the chia pudding alternated with sliced berries (if using strawberries, for example) or whole raspberries or blueberries, and top with slivered almonds. And then this pudding meal prep is good to go!

How to Store and Serve Chia Pudding

Well, we love berries, and that's what's in this pudding. You don't really need to serve it with anything else necessarily. It is a self-contained breakfast, snack, or dessert. Score! Talk about easy-peasy meal prep heaven.

That being said, you need to keep this berry chia pudding in the fridge, covered, and it'll be good for up to five days, but we don't think you'll let it go that long!

Substitutions and Alterations

This one's fun to play around with. Are you ready?

Use cashew milk for the pudding and cashews on top.
Opt for soy milk for even more protein (we prefer organic whenever possible here) in this chia pudding.
Use a bit of vanilla extract (½ teaspoon) for some natural sweetness without using a sweetener.
If you're not following a paleo or vegan diet and just need this to be dairy free, add a tablespoon of honey or maple syrup to the pudding. Agave nectar would be good, too.
Instead of berries, layer unsweetened shredded coconut, mango and/or pineapple, and slivered almonds. So good. Then you can call it a tropical chia pudding instead of a berry almond chia pudding.
Use chopped walnuts or pecans if desired.
Use fresh berries instead of frozen ones, but pssst! Frozen ones are cheaper!

ALL CHIA, ALL THE TIME!

Berry Almond Chia Pudding Meal Prep

This no-cook Berry Almond Chia Meal Prep is a quick and simple way to give your busy mornings a nutritional boost. Layer this thick and creamy pudding with your favorite berries and crunchy almonds for a balanced breakfast, snack, or dessert. Vegan. Gluten Free. Paleo.

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Prep Time: 5

Total Time: 5

Course: Breakfast, Snack

Cuisine: American

Keyword: Meal Prep

Servings: servings

Calories: 252kcal

Author: Nick Quintero

Ingredients

6 tablespoon chia seeds
1-2 cups unsweetened almond milk*
3 cups mixed frozen berries
2 tablespoon sliced almonds
Sweetener, if desired such as honey, stevia, agave, maple syrup
Pinch sea salt

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Instructions

Combine chia seeds, sweetener (if using), sea salt, and almond milk in a container that can accommodate a lid.
Mix well and cover with a lid.
Let it sit in the fridge for a minimum of 2 to 3 hours or up to overnight.
Remove from the fridge and alternate layers of the frozen berries and chia pudding in each of 3 jars with lids. Top with sliced almonds.
Seal and store in the fridge for up to 5 days.

Notes

Nutrition for 1 out of 3 servings:

9g Protein | 29g Carbs | 11g Fat | 14g Fiber | 252 Calories

*Use more milk if you'd like a thinner pudding and less if you'd like a thicker pudding.

Nutrition

Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Dark Chocolate Gingerbread Spice Pumpkin Bars

January 27, 2023 by Nick Quintero Leave a Comment

Dark chocolate gingerbread spice pumpkin bars. This sweet and spicy treat is easy to make and even easier to eat. Gluten-free and grain free, too!

Gingerbread meets dark chocolate in this flourless recipe for Dark Chocolate Gingerbread Spice Pumpkin Bars. Gluten Free. Grain Free.

When it's that time of year to bring out all the spicy and warming baked goods, you want this recipe for dark chocolate gingerbread spice pumpkin bars. But this is also the ideal dessert and snack for those times when you can't decide among chocolate, gingerbread, or pumpkin. Or a spice cake in general. These bars right here? They're the ones you want in your repertoire.

Plus, they're flourless!

One thing we love around here is dessert. Especially healthy desserts. We focus so much energy on eating healthy, clean meals all week that sometimes we forget a little dessert is good for the soul. Have you seen our triple chocolate vegan brownie cake? It's magical!

But this "dessert" here is made with super healthy ingredients, so can we go out on a limb and say these might even work for breakfast? Yeah, we thought so. Eat them with a little bit of plain Greek yogurt on the side for a boost of protein.

Dark Chocolate Gingerbread Spice Pumpkin Bars Ingredients

1 cup Gingerbread Spice Almond Butter
½ cup canned pumpkin
¼ cup maple syrup
1 large egg
1 teaspoon vanilla extract
1 teaspoon baking powder
6 tablespoon (or more) dark chocolate chips
More cinnamon/spices, optional

How to Make Dark Chocolate Gingerbread Spice Pumpkin Bars

These come together easily! Hooray! You literally mix everything together in a bowl and then transfer to a baking pan. Add more chips on top (because, why not?) And voila! Bake them for a bit, and let them cool. Then, once they are cool enough to handle, slice them into sizes that fit your macros and you've got a great snack or dessert that's not too sweet, but also just sweet enough.

How to Store and Serve Pumpkin Bars

These keep best in an airtight covered container at room temperature for several days. You can also slice them, wrap them, and freeze them individually for easy snacking or dessert-related emergencies. They'll defrost in the microwave really quickly or in the fridge overnight. You can also pop them in a 350 F oven, loosely wrapped in foil, for about 15 minutes, until they're warm all the way through.

Substitutions and Alterations

If you aren't a big fan of gingerbread and want something more straightforward for these pumpkin bars, you can easily leave out the spices and just use almond butter or any nut/seed butter. Peanut butter would be awesome here, because chocolate and peanut butter are always a good idea.

You can add more chocolate chips or leave them out. Cacao nibs would work too, but wouldn't be as sweet. White chocolate chips are good here, as are nuts (pecans or walnuts especially), seeds, or dried fruit such as dried cranberries. The possibilities are endless.

If you don't have the Gingerbread Spice Almond Butter on hand, since it's a pretty specific product, it's ok. You can always add a combination of the following spices to the almond butter in this recipe. Try a teaspoon of the following: cinnamon, ginger, and allspice, and about half a teaspoon of nutmeg and/or ground cloves.

Tips for Pumpkin Bars

And, as always, divide the bars into a size that fits your macros. These bars are not overly sweet, but they sure do satisfy the craving. Plus, they are healthy and loaded with fiber!

Dark Chocolate Gingerbread Spice Pumpkin Bars

Gingerbread meets dark chocolate in this flourless recipe for Dark Chocolate Gingerbread Spice Pumpkin Bars. Gluten Free. Grain Free.

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Prep Time: 5

Cook Time: 35

Total Time: 40

Course: Snack

Cuisine: American

Keyword: Meal Prep

Servings: bars

Calories: 193kcal

Author: Nick Quintero

Ingredients

1 cup gingerbread spice almond butter *see notes below for alternatives
½ cup canned pumpkin not pumpkin pie filling
¼ cup maple syrup
1 large egg
1 teaspoon vanilla extract
1 teaspoon baking powder
6 tablespoon dark chocolate chips

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Instructions

Preheat oven to 325 degrees F.
Line a 5x7-inch loaf pan (or 8x8 baking pan) with parchment paper.
In a medium bowl, mix all ingredients together except the chocolate chips. Once everything is evenly incorporated, gently fold in 4 tablespoon chocolate chips.
Pour into your baking pan and top with the remaining chips. Bake for 35-45 minutes or until a toothpick inserted into the center of the cake comes out clean or with just a couple of crumbs.
Transfer the pan to a wire rack to cool for 10 to 15 minutes. Then, carefully remove them (using the parchment) and allow to fully cool before slicing to eat.

Notes

Nutrition for 1 out of 12 bars*

4.5g Protein | 18g Carbs | 12.5g Fat | 193 Calories

*Please cut and serve based on your macro needs

**Gingerbread Spice almond butter can be subbed with 1 cup regular almond butter plus 1 teaspoon ground cinnamon, 1 teaspoon nutmeg, ½ teaspoon allspice, ½ teaspoon ground cloves.

Nutrition

Serving: 1brownie | Calories: 193kcal | Carbohydrates: 18g | Protein: 4.5g | Fat: 12.5g

Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Healthy Vegan DIY Mint Oreos

June 28, 2022 by Nick Quintero Leave a Comment

DIY Vegan Mint Oreos

Let’s be real here for a second. We know that there are many vegan dessert recipes out there. Usually, they suggest substituting the non-vegan ingredients with soy, almond, cashew, or oat products… And many of them suck. They can be bland, have a strange texture, or be too obviously ‘fake’. So it’s our pleasure to show you a meal prep recipe that doesn’t suck, and is actually quite good—Healthy vegan mint oreos! We love these especially because the texture is right on-point with original Oreo cookies. They feature crisp, crunchy cookies, with a smooth vegan cream cheese filling; and to boot they’re mint flavored!

Great Meal Prep Snack for Any Diet:

Did you know these vegan mint Oreos are gluten-free too? How, you ask? By simply substituting white flour for almond flour! The added benefit with this substitution is that almond flour is also a great source of protein, coming in a 6g per cup! It also contains an impressive 3g of fiber as well, which this vegan mint Oreo meal prep recipe will fill you up. If you’ve never had baked goods made with almond flour, prepare yourself for a treat! We love using it because it imparts a naturally rich, buttery flavor to anything it’s baked with.

Plus, it’s keto, paleo, and Whole30-compliant too, so you can make baked goods tailored to your specific diet plan. If you want more desserts that have the trifecta of meal plan compliance (Keto, paleo, or Whole30), take a gander at these crazy good Almond Butter Fat Bombs, or Chocolate Almond Bark meal prep recipes so you can satisfy your sweet tooth in a health-conscious way!

Healthy Vegan Mint Oreos Ingredients:

¾ cup almond flour
¼ cup arrowroot
¼ cup natural cocoa powder
¼ cup moscavado sugar
¼ teaspoon sea salt
2 tablespoon coconut oil
2 tablespoons date syrup

Mint Frosting:

4 ounces vegan cream cheese
3 tablespoons date syrup
½ teaspoon vanilla
¼-½ teaspoon mint extract
Green food coloring, optional

How to Make Oreos at Home:

Traditional Oreos are made with real cocoa, and that’s partly why they’re so tasty. Don’t worry though, these healthier vegan mint Oreos also contain cocoa too! They just don’t have any refined sugar, wheat flour, or high-fructose corn syrup. That doesn’t mean they’re not rich, though—We found the vegan cream cheese to actually make them richer than regular Oreo cookies! Plus, our sweetening method is far superior to regular Oreos (the first thing on the ingredient list for them is sugar) because we use muscovado sugar and date syrup. Date syrup, if you didn’t know, is super sweet, yet it has 33% less sugar than white sugar. Muscovado, the darkest available sugar, also plays a role in creating more of a rich flavor, because it contains high amounts of molasses. Freakin’ sweet! ?

About Oreos:

The Oreo is one such food that has an extensive number of changes made to it, since its conception on March 6, 1912. As of 2019, that makes the “Oreo Chocolate Sandwich Cookie” over 107 years old! It wasn’t always officially “Oreo Chocolate Sandwich Cookie”, though... Oreos were first introduced by the National Biscuit Company (better known now as NABISCO) as the “Oreo Biscuit”, until 1921 when they renamed it the “Oreo Sandwich” in 1921. It wasn’t until 1974 that they were given the name Oreos, which it currently holds. Legend has it that the first Oreo was sold in Hoboken, New Jersey, to a grocer, and we hope your very first experience with these vegan mint Oreos is just as legendary!

Healthy DIY Mint Oreos

Make snack time more fun with this healthy vegan version of Oreo cookies. A mint flavored vegan cream cheese is used for a lower in sugar filling, but these cookies are also delicious with a simple spread of nut butter as the filling.

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Prep Time: 20

Cook Time: 15

Total Time: 35

Course: Snack

Cuisine: American

Keyword: Meal Prep

Servings: cookies

Calories: 126kcal

Author: Nick Quintero

Ingredients

Cookies

¾ cup almond flour not almond meal
¼ cup arrowroot flour
¼ cup unsweetened cocoa powder
¼ cup Coconut Sugar or sugar of choice
¼ teaspoon Sea Salt
2 tbs Coconut Oil
2 tbs date syrup

Mint Frosting

4 ounces vegan cream cheese
3 tbs date syrup
½ teaspoon Vanilla extract
½ teaspoon mint extract
green food coloring if desired

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Instructions

Add dry ingredients to a small mixing bowl. Mix to combine.
Add coconut oil and date syrup to the dry ingredients, and stir well.
Add cookie dough to a large piece of parchment. Press the dough together, and then fold the parchment over the top, and use a rolling pin to roll the dough out flat. Roll out to roughly the height of an oreo cookie, being careful not to roll to thin or the cookies will burn.
Put the rolled out dough on a baking tray, and freeze for 20 minutes. Its important to use coconut oil and not a substitute in this recipe because it solidifies when frozen, allowing nice circles to be cut out of the dough.
Preheat the oven to 325 degrees F.
Once the dough is frozen, pull out of the freezer, and cut into 1-inch circles using a round cookie cutter. We used a protein powder scoop with the handle cut off - it was the perfect size.
Place the cut out cookies on a parchment lined baking sheet.
Bake cookies for 12 minutes. Do not step away during the end of baking - they will burn quickly.
To fully crisp up the cookies, allow heat to escape from the oven, and then leave the cookies in the warm oven for another 5-10 minutes.
To make the filling, allow cream cheese to come to room temperature.
Add all the filling ingredients to a bowl, and mix to combine. Peppermint extracts vary in intensity, so begin with a small amount and add more to taste.
Once cookies have cooled (it helps to refrigerate or freeze them prior to filling, so they are very sturdy), add a spoonful of frosting to half of the cookies, and then use the remaining cookies to create sandwiches.

Notes

Nutrition for 1 out of 12 oreos:

2 P | 17g C | 7g F | 1.5g Fiber | 126 Calories

Nutrition

Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

10 Minute Raw Vegan Brownies

January 20, 2023 by Nick Quintero Leave a Comment

10-minute raw vegan brownies? Sounds too good to be true, but it isn't!

If you could have brownies in ten minutes, why wouldn't you? That's the question this recipe seems to beg. Well, maybe beg is too strong of a word. But for real. These 10-minute raw vegan brownies are a chocoholic’s dream! Top a date-sweetened brownie base with a rich chocolate layer and crunchy cacao nibs. They firm up the freezer in no time and will solve your chocolate craving in a hurry, without making a huge mess, turning on the oven, or involving animal products. Or gluten, for that matter, or traditional sugar. They're raw because they use fruits and nuts such as cashews and dates.

10-Minute Raw Vegan Brownies Ingredients

For the brownies . . .

1 cup cashews
⅓ cup natural cocoa powder (substitute raw if desired) or cacao powder
8 ounces dates, pitted
2 tablespoons coconut oil
¼ teaspoon sea salt

For the chocolate topping . . .

2 tablespoons coconut oil
2 tablespoons date syrup
2 tablespoons natural cocoa powder
Cacao nibs, to garnish (optional)

How to Make Raw Vegan Brownies

You'll need a food processor for these 10-minute vegan brownies. Process the cashews, and then the dates along with coconut oil, sea salt, and cocoa powder (or cacao powder, if you're going raw). You'll need to line an 8x8 baking dish with parchment paper, and press the batter into the pan evenly. After they're pressed into the pan, combine the coconut oil, date syrup (a naturally sweet sugar substitute) and cocoa powder to drizzle over the top. Sprinkle cacao nibs over the whole pan, if you like, for extra crunch and chocolatey depth, without adding milk that you'd typically find in semi-sweet chocolate chips.

How to Store Raw Vegan Brownies

After these raw brownies are made, they need to be firmed up in the freezer. Once they're firm, these will keep well in the fridge for 4 to 5 days. If you leave them at room temperature they won't keep their consistency.

You can also freeze them for up to three months. We like freezing them in individual squares or other sizes that are easy to defrost and eat. Keep them in the fridge to thaw a bit when transferring them from the freezer.

Substitutions and Variations

You can add all sorts of great things to the top of these brownies.

Chopped walnuts, pecans, or almonds are great, especially if you've toasted them beforehand. Or use more cashews, or even pistachios. Toast the nuts first in a dry skillet over medium heat until fragrant, and then remove from the heat to let them cool.

Chopped vegan chocolate ups the chocolate factor considerably—you can use chips or chop up vegan bar chocolate.

Dried fruit is a great addition, too, such as blueberries or cranberries. Freeze-dried fruit is fun, too, and offers a texture contrast (we're thinking strawberries could be fun here).

If your crowd likes coconut with chocolate, sprinkle unsweetened shredded coconut over the top in addition to the cacao nibs. So good!

Use a little bit of vanilla extract, chocolate extract, or coconut extract in the food processor bowl with this raw brownie "batter," as it's coming together. Orange extract would taste great, too.

TIP

To keep these vegan brownies raw, use raw cocoa powder and omit the chocolate layer on top.

If your dates are not super soft, put them in a bowl and soak them with some hot water (freshly boiled works). Let them soften, drain the water, and pat them dry. Then use as directed in the recipe directions.

10 Minute Raw Vegan Brownies

A chocoholic’s dream! These raw vegan brownies take only 10 minutes to make. A date sweetened brownie base is topped with a rich chocolate layer and topped with crunchy cocoa nibs. To keep these raw, use a raw cocoa powder and omit the chocolate layer on top.

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Prep Time: 10

Total Time: 10

Course: Snack

Cuisine: American

Keyword: Meal Prep

Servings: brownies

Calories: 346kcal

Author: Nick Quintero

Ingredients

1 cup cashews
⅓ cup cocoa powder or cacao powder
8 ounces dates pitted
2 tablespoon coconut oil
¼ teaspoon sea salt

Topping

2 tablespoon coconut oil
2 tablespoon date syrup
2 tablespoon cocoa powder or cacao powder
cacao nibs for garnish, optional

Get Recipe Ingredients

Instructions

Process raw cashews in a food processor fitted with the blade attachment until a flour is formed and right before it turns into a butter, about 3 to 4 minutes.
If needed, soak the dates in a bowl of hot water for a few minutes to soften, and drain well. (Fresh, soft dates do not need to be soaked.) Remove the pits.
Add dates, cocoa powder, coconut oil and sea salt to food processor bowl with cashews.
Pulse to break up the dates. Then, process for 3-4 minutes until the mixture is very smooth and the “dough” begins to pull away from the side of the bowl.
Line a small baking dish (about 8x8 inches) with parchment, and add brownie batter, using your hands to press the batter down and spread it evenly across the pan.
In a small bowl, stir together coconut oil, date syrup and cocoa powder.
Drizzle the chocolate layer over the top of the brownies, and sprinkle with cocoa nibs or other desired topping, such as fruit, nuts or coconut.
Freeze until firm, about 1 hour, and then slice into bars to store. They're best straight out of the fridge or freezer, when the topping has a "snappy" texture. We advise storing these brownies in the fridge, given their "raw" status.

Notes

Notes: It’s best to measure dates by weight because different varieties can have a wildly different weight per cup. 8 ounces is roughly 1 cup of pitted Medjool dates, but over 2 cups of a smaller, drier date variety.

Macros for 1 out of 6 brownies:

5.5g Protein | 42.5g Carbs | 18.5g Fat | 346 Calories | 6g Fiber

Nutrition

Serving: 1brownie | Calories: 346kcal | Carbohydrates: 42.5g | Protein: 5.5g | Fat: 18.5g

Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Candied Pecans (Keto, GF, Vegan)

December 6, 2021 by Nick Quintero Leave a Comment

Thank you to Now Real Food ® for sponsoring this Candied Pecan recipe post, and thank YOU for supporting the brands that help make Meal Prep On Fleek possible. All opinions are our own.

Step up your snack game with these candied pecans made with a combination of cinnamon, vanilla, and a low glycemic combination of monk fruit and erythritol that is as sweet as sugar without spiking glucose. Served over protein-rich yogurt, this snack will satisfy a sweet craving and curb hunger.

'Tis the season for eating and gifting! Come the holidays; I always try to make the most out of my time with everything, including recipes! That's why I am currently obsessed with these candied pecans! These crunchy little nuts are the perfect combination of sweet and salty, nutritious and delicious, making them ideal for snacking and gifting.

Mhmmm! Yes, gifting! If you've never thought about gifting homemade food, I highly recommend it! I've found over the years that friends and family love these little gifts so much more than anything store-bought. But, before we get into the gifting details, let's take a look at what you'll be endlessly snacking on!

Pecans are one of those nuts that are synonymous with the holidays! They are crunchy, have a nice warm flavor, and are part of many delicious holiday desserts! Did you see the Low Carb Pecan Pie Bars I shared last season? 10/10 recommend making them for your holiday dessert table! The pecan bars are also made with the Now Real Food® Organic 1:1 Monkfruit Sweetener that I used to make these candied pecans! So it sounds like you now have two recipes to make this season once you grab your bag of monkfruit sweetener.

Why Monkfruit Sweetener?

I like to sub out regular sugar for the Monkfruit Sweetener because it's zero calories, has zero net carbs (perfect for a keto diet), is vegan-friendly, has no weird artificial ingredients, or aftertaste and works as an equal sub for sugar in a recipe! The equal swap takes all of the guesswork out of subbing like other sweeteners.

These candied pecans couldn't be any easier to make, too! Hello, less stress! They require only 5 ingredients, including the monkfruit sweetener, then need only a quick toss together before heading into the oven to do their thing! It's such an easy recipe to double, triple, or quadruple to make meal prep snacking easier! Once they are baked and cooled, store them in an air-tight container to keep them fresh. I also like to pop my container into the fridge to make them last even longer.

Gifting

If you're going with the meal prep and gifting option, I'd recommend making 3-4x the recipe to make sure you have plenty to go around! Then, once the nuts are cooled, you can place them into small mason jars, tie a ribbon around the top, add a gift tag, and voila! You have an easy, affordable, homemade gift that everyone will love! I love using small jars as stocking stuffers and bringing larger jars as presents at holiday parties.

Gifting Alternative (my fave!)

Instead of pre-making the nuts, you could opt for making a "recipe" gift in which you buy all of the ingredients, minus the egg whites, placing them in a gift bag, include the recipe card and maybe a nice spatula for tossing them! It's such a fun idea for people who love to bake or do things as a family, plus it gives them enough ingredients to make this multiple times. The best part? They will have a full bag of Now Real Food® Organic 1:1 Monkfruit Sweetener on hand to make the Candied Pecans, The Low Carb Pecan Pie Bars, and many of the other recipes I share using the 1:1 sweetener!

Swaps

If you are vegan, the only swap needed is the egg whites. You can use a liquid vegan replacement here. The pecans can be subbed with other nuts if you're allergic, and the yogurt is optional! I like to add it to my meal prep to give it some extra protein, but these pecans are tasty on their own! You can also add them to oatmeal, yogurt bowls, crushed on chicken, etc. They don't just have to be a hand-held snack!

'Tis the season for gifting, and this idea might be my best one yet!

Candied Pecans Ingredients:

1 ½ cups raw pecan halves
2 tablespoon egg whites
1 ½ tablespoon Now Real Food® Organic 1:1 Monkfruit Sweetener
½ teaspoon vanilla extract
¼ teaspoon cinnamon
Pinch salt, optional

For Serving

2 cups nonfat Greek yogurt (or dairy-free, if vegan)

Candied Pecans

Step up your snack game with these candied pecans made with a combination of cinnamon, vanilla and a low glycemic combination of monk fruit and erythritol that is as sweet as sugar without spiking glucose. Served over protein-rich yogurt this snack will satisfy a sweet craving and curb hunger.

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Prep Time: 10

Cook Time: 13

Total Time: 23

Course: Dessert, Snack

Cuisine: American

Keyword: dessert, gluten free, low carb, snack, vegan, vegetarian

Servings: snacks

Calories: 230kcal

Author: Nick Quintero

Ingredients

1 ½ cups raw pecan halves
2 tablespoon egg whites
1 ½ tablespoon Now Real Food® Organic 1:1 Monkfruit Sweetener
½ teaspoon vanilla extract
¼ teaspoon cinnamon

For Serving

2 cups nonfat Greek yogurt or dairy-free, if vegan

Get Recipe Ingredients

Instructions

Preheat oven to 325ºF and line a small baking sheet with parchment paper. Whisk together eggs, monk fruit sweetener, vanilla, and cinnamon in a medium bowl. Add pecans and stir to coat.
Spread pecans evenly on a baking sheet and bake for 12-13 minutes. Cool on pan for 15 minutes.
Divide pecans between 4 snack containers. Add Greek yogurt to the remaining halves of snack containers.

Video

Notes

macros include Greek yogurt.

Nutrition

Calories: 230kcal | Carbohydrates: 8g | Protein: 14g | Fat: 16g | Fiber: 2g

Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Keto Raspberry Cheesecake

February 17, 2021 by Nick Quintero Leave a Comment

Keto Raspberry Cheesecake

Have you ever imagined a perfect ending to your meal with our keto raspberry cheesecake? It also happens this mouthwatering delicacy is sugar-free, gluten-free, and the best dessert alternative for those on a Keto diet. We love how the creamy and rich texture aligns with all your dietary needs!

If you are a raspberry enthusiast, then this keto dessert recipe should be your radar of new desserts to try! Our cheesecake features a smooth and crumbly almond flour crust. For the toppings, add nuts of your choice or keep it simple with just fresh raspberries. It's perfect for holidays, and it makes for a fantastic dessert and a treat that non-Keto family and friends won't think twice about trying out.

Did you know the raspberries are a great source of minerals, vitamins, and antioxidants? They also provide anti-aging benefits and protect the body against chronic illnesses.

Also, check out our keto cashew cheesecake bites for more style options and other delicious Keto dessert recipe flavors!

This cheesecake is gluten-free and made without refined sugars. It can be topped with fresh raspberries or nuts of your choice.

How long will Keto Raspberry Cheesecake last for?

This keto dessert can last up to four days. Use a single compartment prep container to store your raspberry cheesecake. Use our Good Cook® meal prep containers for maximum freshness, which is 3-4 days.

Can Keto Raspberry Cheesecake be frozen?

Yes, you can freeze your Keto raspberry cheesecake. Just remove the toppings, put it in an airtight container, and place it in your freezer. The cheesecake can last for up to two months in the freezer. However, the cheesecake’s original flavor will last for up to one month in the freezer.

Before eating, thaw the cheesecake on the kitchen counter or in the refrigerator.

Keto Fresh Raspberry Cheesecake Ingredients:

Crust:
• 2 cups almond flour
• 2 Tablespoons Monk Fruit sweetener with erythritol
• 1 teaspoon ground cinnamon
• ½ teaspoon kosher salt
• 6 Tablespoons unsalted butter, melted
Filling:
• 16 oz cream cheese
• ½ cup sour cream
• ½ cup Monk Fruit sweetener with erythritol
• 2 large eggs
• ½ teaspoon kosher salt
• 1 Tablespoon pure vanilla extract
Topping:
• Fresh raspberries
• Almonds

How do you make Keto Raspberry Cheesecake?

To have the most fantastic keto dessert recipe, you require a few items. The best thing is that all these tools are pretty standard kitchen materials.

Since the oven does most of the work, it's a simple recipe ready in under 40 minutes. First, start by preheating the oven to 325 degrees Farenheit while getting the ingredients ready. In a large bowl, mix salt, cinnamon, sweetener, and almond flour.

Then, add the melted butter and whisk until the mixture is evenly moistened. Transfer the mixture into a 9-inch springform pan and then use the bottom of a glass to press it into the pan's bottom.

Next, use a hand-mixer to beat the cream cheese until it smoothes evenly. Then you need to add sweetener and sour cream to the creamy, sweet smelling mixture. You may want to use a spatula to scrape the sides of the bowl for optimum mixing. Add vanilla, salt, and eggs then whisk together until the ingredients combine nicely.

Pour the mixture into the prepared crust, then spread it into a layer. Bake the cheesecake for around 35-40 minutes, or until your keto dessert recipe is ready. Let the cheesecake rest in the oven until it cools to room temperature. Remember that allowing the cheesecake to cool while in the oven prevents cracks from forming on the surface.

Once done, refrigerate the cheesecake once it cools at least for two hours on the counter (do it overnight for the best results). When you’re ready to enjoy your Keto raspberry cheesecake, serve with almonds and/or fresh raspberries!

How to portion Keto Raspberry Cheesecake

Once the raspberry cheesecake cools down, store it in our Good Cook® Meal Prep containers. Don't forget to add the almonds and raspberries on the side!

More Keto dessert meal prep recipes:

Keto Cashew Cheesecake Bites as dessert during the holidays with family and friends.

Keto Chocolate Snack Boxes for parties and picnics.

Low Carb Pecan Bars as a work or after school snack or dessert with coffee.

Vanilla Chia Pudding

Sugar Free Coconut Balls as an after gym treat

No Bake Chocolate Peanut Butter Bars because chocolate and peanut butter!

Almond Butter Fat Bombs

Chocolate Almond Butter Bark

Other tips for making Keto Raspberry Cheesecake:

One thumb rule when making a Keto raspberry cheesecake is to use full fat cream cheese. Going for whipped cream cheese won't produce the best results because of the lower fat content.
Assemble all your ingredients on the kitchen counter and give yourself time.
To smoothen up the cream cheese, mix with egg whites in bits. Beat the eggs first separately, then add about 1 tablespoon at a time.
For this keto dessert recipe topping, you can substitute almonds and raspberries with sour cream and add a little bit of lemon juice or vanilla. Lemon also goes well with cheesecake because the lemon’s acidity cuts through the cream and gives the cheesecake a creamy, tart snack that tastes like heaven!
Put the cheesecake in the freezer for around 10 minutes before enjoying. Words can't describe the difference this makes, but trust us on this tip!

(Low Carb) Fresh Raspberry Cheesecake blog

Keto Fresh Raspberry Cheesecake

This cheesecake is gluten-free and made without refined sugars. It can be topped with fresh raspberries or nuts of your choice.

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Prep Time: 15

Cook Time: 40

Total Time: 1 55

Course: Snack

Cuisine: American

Keyword: keto, Meal Prep

Servings: slices

Calories: 489kcal

Author: Nick Quintero

Ingredients

Crust

2 cups almond flour not almond meal
2 tbs lakanto monk fruit sweetener with erythritol
1 teaspoon ground cinnamon
½ teaspoon Salt
6 tbs unsalted butter melted

Filling

16 ounces cream cheese
½ cup Sour Cream
½ cup lakanto monk fruit sweetener with erythritol
2 large eggs
½ teaspoon Salt
1 tbs pure vanilla extract

Toppings

fresh raspberries optional
almonds optional

Get Recipe Ingredients

Instructions

Preheat oven to 325 degrees F.
In a large bowl, whisk together almond flour, sweetener, cinnamon, and salt. Add melted butter and stir until mixture is evenly moistened. Transfer mixture to a 9-inch springform pan. Use the flat bottom of a drinking glass or measuring cup to press the mixture into the bottom of pan.
Use a hand mixer or stand mixer fitted with a paddle attachment to beat cream cheese until smooth. Add sour cream and sweetener. Mix until thoroughly combined. Scrape down sides of bowl as needed to ensure thorough mixing. Add eggs, salt, and vanilla. Mix until incorporated.
Pour mixture into prepared crust. Spread into an even layer. Bake in preheated oven for 35-40 minutes until cheesecake is set. Turn off oven and leave oven door slightly ajar. Allow cheesecake to remain in oven until it has cooled to room temperature.
Once cool, refrigerate cheesecake for at least two hours (overnight is best) before slicing and serving. Serve cheesecake with fresh raspberries and/or almonds.
NOTE: Allow cheesecake to cool in the oven to prevent cracks from forming on the surface.

Video

Notes

Nutrition for 1 out of 8 slices (not including optional toppings)*

12g Protein | 24.5g Carbs | 47g Fat | 3.2g Fiber | 489 Calories

*Macros are based on 'low carb' option. For keto macros, please divide into 18 slices.

Nutrition

Tried this recipe?Mention @mealpreponfleek or tag #mealpreponfleek!

Dessert

How long will Grain Free Granola last for?

Can Grain Free Granola be frozen?

How do you make Grain Free Granola?

How to portion Grain-Free Granola?

More Granola meal prep recipes:

Other tips for making Grain Free Granola:

Grain-Free Granola Ingredients:

For Granola

For Serving

Grain Free Granola

Ingredients

For Granola

For Serving

Instructions

Notes

Nutrition

How we made the swaps:

How to convert from dry to liquid sweetener:

Keto Snowball Cookies Ingredients:

Keto Snowball Cookies

Ingredients

Serving pairing suggestion:

Instructions

Video

Notes

Nutrition

Choosing the Best Apples

Getting a Little Sweeter

Achieving the Perfect Crisp

Advanced Preparation

Ideal Toppings

Freezing and Storage

Dietary Adjustments

Nutritional Considerations

Combining Fruits

Avoiding Sogginess

Understanding the Dessert

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Instructions

Video

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Vanilla Chia Pudding Meal Prep

Vanilla Chia Pudding Nutrition Facts:

But how does it taste?

So easy to make!

Keto Vanilla Chia Pudding Ingredients:

About Erythritol:

Vanilla Chia Pudding

Ingredients

Instructions

Notes

Nutrition

The source of your ingredients matter!

Keto Chocolate Snack Boxes Ingredients:

Keto Chocolate Snack Boxes

Equipment

Ingredients

For the chocolate

For Serving (optional)

Instructions

For the chocolate

For meal prep containers

Video

Notes

Nutrition

Gluten-Free Cinnamon Roll Meal Prep Ingredients

Dough:

Filling:

Glaze:

How to Make Gluten-Free Cinnamon Rolls

How to Serve Gluten-Free Cinnamon Rolls

How to Store Gluten-Free Cinnamon Rolls

Substitutions and Alterations

READ MORE: Cinnamon Roll Coffee Cake Meal Prep is the Mash-Up You Didn't Know You Needed!

Gluten Free Cinnamon Roll Meal Prep

Ingredients

Filling