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Gluten-Free Toasted Coconut & Mango Protein Bites

For me, these are the perfect pre-workout snack. They're simple to make and give me energy to kill my workout! Plus, anything that is sweet and healthy that cures my sweet-tooth makes me happy. Enjoy!


2 Tbsp. unsweetened shredded coconut, set aside for coating


1. Preheat oven to 375 degrees F. Place all ingredients, except 2 Tbsp. shredded coconut, in a food processor or blender (I used a magic bullet). Blend mixture until everything starts to come together. 

2. Take about 1½ Tbsp. of mixture and roll into a ball. Place protein ball on a greased baking pan. Repeat this process until 12 protein balls are made.

3. Roll each protein ball in shredded coconut and place back on greased pan. Place protein bites in the refrigerator for 30 minutes before baking.

4. Bake protein bites in pre-heated oven for 12-14 minutes or until coconut is lightly toasted. 

Makes 6 servings
1 serving = 2 protein bite

Macros for 2 protein bites
123 calories, 7.3g protein, 12.6g carbs, 8.5g sugar, 5.1g fat, 1g fiber

Nicolette's Tips
* You may refrigerate leftovers for up to 1 week.
* You may substitute dried mango with dried peaches or dried papaya. 

Salted Caramel Protein Brownies


2 Tbsp. Cacao Powder
2 scoops chocolate protein powder
4 Tbsp. granulated stevia
½ cup cooked sweet potato, mashed
1 tsp. vanilla extract
3 egg whites
¼ cup unsweetened almond milk

* Note: If do not use the sugar free salted caramel syrup, add an additional ¼ cup sugar free maple syrup

Salted Caramel Topping
9 medjool dates, pitted
2 Tbsp. unsweetened almond milk
¼ tsp. salt

* Note: Sugar free maple syrup can be a substitute for the sugar free salted caramel syrup.


1.  Preheat oven to 350 F. Line an 8 x 8 baking pan with parchment paper or foil sprayed with cooking spray.

2.  Stir together almond flour, coconut flour, protein powder, cacao powder, & stevia in a large mixing bowl. In a separate bowl, whisk together milk, sweet potato, maple syrup, salted caramel syrup, vanilla extract, and egg whites until everything is smooth then pour in the flour bowl. Mix together until smooth & well combined.

* Note: I used a hand held mixer for the brownie batter

3. .For the salted caramel, add dates, syrup, salt and milk in a blender or food processor. Blend until mixture is smooth. There may be some small chunks of date and that is ok.

* Note: I used a food processor to make the salted caramel.

4. Spoon brownie batter into the baking pan and smooth down. (Batter will be thick). Evenly spoon salted caramel on top of the brownie batter and smooth, ensuring all of the batter is covered with salted caramel.

5.  Place pan in the oven and bake for 26-28 minutes. Let brownie bars cool for 30 minutes. Slice into 16 squares.

Makes 16 servings
1 serving = 1 square

Macros for 1 square:
148 calories, 7.5g protein, 16.4g carbs, 4.8g fiber, 6.7g fat, 8.4g sugar

Nicolette's Tips
* You may substitute sweet potato with 1/4 - 1/3 cup canned pumpkin
* If you decide not to use the Torani syrup, add a little bit more salt to the topping.

Quest Bar Apple Dumplings

When I went to visit Pennsylvania, I was told by my family that I HAD to try the apple dumplings. I love to eat foods that are unique to the area I am visiting so I was on board to try one of these famous apple dumplings. I LOVED it! Here is my healthy version of an apple dumpling. Regardless if you've tried this dessert or not, you'll be pleasantly surprised by this healthy version. It is soft and fluffy on the outside and warm and gooey on the inside with a little added texture from the apples. Enjoy!


2 large eggs
3 Tbsp. coconut oil, melted
6 Tbsp. granulated stevia
½ tsp. baking powder
½ apple (half of it diced and half sliced)


1. Pre-heat oven to 350°F. Line a baking pan with foil and spray with non-stick spray.

2.  Add eggs to a mixing bowl and whisk until it until it turns foamy. Add in coconut oil and extract. Whisk together.

3.  Add protein powder, almond meal flour, pastry flour, stevia, baking powder, cinnamon, and diced apples to the bowl. Stir until well combined. Place batter in the fridge for 30 minutes. Cut the quest bar into 8 equal pieces and cut 8 apples slices similar in size to the quest bar pieces. Place 1 apple slice on top of each quest bar piece.

4.  Wet your hands slightly, take 3 Tbsp. of batter, and wrap around 1 quest bar piece and apple slice. Make 8 total and place on greased baking pan. Bake for 10-12 minutes. Remove from oven and let cool.

Makes 8 servings
1 serving = 1 apple dumpling

Macros for 1 serving
173 calories, 9.7g protein, 11.6g carbs, 10.8g fat, 4.3g fiber, 1.4g sugar

Nicolette's Tips

* You may substitute whole wheat pastry flour with oat flour or whole wheat flour.
* I personally added a little bit more of the apple in the center of the dumpling. If you can fit more apple in there, I recommend doing this too :)