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The Creamiest Hard-Boiled Egg Chocolate Pudding (High Protein)

The Creamiest Hard-Boiled Egg Chocolate Pudding (High Protein)

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If someone handed me a bowl of this chocolate pudding and asked me to guess the secret ingredient, hard-boiled eggs wouldn’t even make the list.

Once everything gets whirled together in a blender, the eggs somehow “disappear” into an incredibly smooth, rich chocolate pudding that my whole family loves.

It’s not “surprisingly good considering there are eggs in it” – it’s ACTUALLY good . . . possibly the best chocolate pudding I’ve ever made.

There’s no eggy flavor and no complicated technique. Just silky, chocolatey goodness . . . with a lot of bonus protein. 🙂

Okay, But Why Put Eggs In Pudding?

I realize hard-boiled eggs and chocolate pudding sound like two foods that should stay very far away from each other, but there’s actually a lot to love about this combination.

Traditional homemade pudding usually involves heating milk, sugar, and cocoa on the stove, then using cornstarch (or arrowroot), egg yolks, or another thickener to create a creamy texture.

This version is so much easier.

Hard-boiled eggs provide the structure and creaminess, while cocoa powder, vanilla extract, and maple syrup provide the sweet chocolatey goodness.

Everything goes straight into the blender, so there’s no tempering eggs and no whisking over the stove.

And because the base is made with whole eggs instead of milk and sugar, it’s naturally higher in protein than most traditional chocolate pudding recipes. (You know how much I love that.)

The Trick To Making It Taste Like Pudding

I know, “trust me” is doing a lot of heavy lifting with this recipe, but I served this to everyone in my family and none of them could tell it contained eggs.

That said, I do have a couple of tips for you.

First, use a high-speed blender if you have one. You want the hard-boiled eggs blended so thoroughly that there aren’t any tiny bits left behind.

Second, for the silkiest pudding, let your blender run longer than you think it needs to.

You’re not just combining the ingredients – you’re trying to completely emulsify the eggs into the mixture.

If your pudding seems too thick, add milk a tablespoon or two at a time. If it seems a little thin, keep in mind that it will firm up in the refrigerator.

And if you can detect even a hint of egg flavor while it’s still warm from blending, chill it before making any adjustments. The chocolate flavor comes through much more clearly once everything is cold.

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Now, back to the recipe. 🙂

What You’ll Need

Hard-boiled eggs – You’ll need six peeled eggs. Use fully cooked hard-boiled eggs rather than soft-boiled eggs because you want the yolks completely set before blending.

Milk – I usually use whole milk, but if you’re dairy-free you can use coconut milk or another non-dairy milk.

Unsweetened cacao powder or cocoa powder – I use whichever one I have on hand at the moment.

Maple Syrup – Adds sweetness while blending in completely, so the pudding stays smooth and silky.

Vanilla extract – To round out the flavor.

A pinch of salt – Optional, but recommended. A little salt helps the chocolate and vanilla really “pop.”

Is This Good For Meal Prep?

Yes. This pudding keeps well for 3–4 days in the fridge, so I often make a double batch and scoop it into individual glass jars for my family to grab when they need a snack.

Hard-Boiled Egg Chocolate Pudding Recipe

This silky, rich recipe is very possibly the best chocolate pudding I’ve ever made. It’s easy, rich in protein, and can be made in advance for quick snacks throughout the week.

Keyword gluten-free, dairy optional

Prep Time 5 minutes Chilling time 1 hour

Author Heather Dessinger, FDN-P

  • 6 hard boiled eggs (peeled)
  • ½ cup whole milk or non-dairy milk
  • ⅓ cup maple syrup (or more to taste)
  • ¼ cup unsweetened cacao powder or cocoa powder
  • 1 tsp vanilla extract (how to make it)
  • pinch of salt (optional)

  • Add all ingredients to a high-speed blender.

  • Blend until completely smooth and creamy, stopping to scrape down the sides if needed.

  • Taste and add an extra tablespoon or two of sweetener if desired.

  • Transfer to individual serving jars, a large mason jar, or a covered container.

  • Refrigerate until thoroughly chilled. (At least one hour, but preferably longer.)

  • Serve plain or topped with whipped cream, berries or shaved chocolate.

The total volume of the finished pudding can vary from about 2 to 2.5 cups, depending on how much air is incorporated during blending. For the nutrition information below, one serving is ¼ of the finished batch, regardless of its total volume.
Nutrition calculation is based on whole milk (instead of non-dairy milk) and cacao powder (instead of cocoa powder). 

Calories: 222kcal | Carbohydrates: 24g | Protein: 11g | Fat: 10g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 283mg | Sodium: 137mg | Potassium: 284mg | Fiber: 2g | Sugar: 19g | Vitamin A: 439IU | Calcium: 111mg | Iron: 2mg

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Enter your email below and I’ll send it right over. You’ll also receive my weekly newsletter with practical wellness tips, recipes, and new guides like this one.

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Cottage Cheese Ice Cream Recipe (High Protein)

Cottage Cheese Ice Cream Recipe (High Protein)

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Since you clicked on this article, I’m going to assume one of two things:

  • You’re curious if the recipe title is serious. (It is.)
  • You’re open to the idea that veggies can belong in meatballs and cottage cheese can belong in ice cream.

Whether it’s one or both, welcome. The idea of cottage cheese in dessert might sound a little weird at first, but don’t worry – it becomes a rich, creamy base that lets the sweet tropical mango flavor take the lead.

If you’re wondering, “But WHY does cottage cheese belong in ice cream,” you’re asking the right question. Traditional ice cream relies on a carefully balanced combination of fat, sugar, milk solids, and air to create its creamy texture.

If you try to, say, increase the protein because you’re in midlife and it’s suddenly your favorite macronutrient, chances are you’ll accidentally change that crucial balance and end up banging your spoon against an icy brick.

That’s where cottage cheese comes in. When blended until completely smooth, it allows you to change the ratios while keeping the creaminess and structure that makes ice cream scoopable and satisfying.

This mango version is lower in sugar and higher in protein than traditional ice cream, yet still silky smooth, sweet, and well worth the five-ish minutes of hands-on prep time.

Cottage Cheese Ice Cream Recipe

This mango ice cream is silky smooth, sweet, and well worth the five-ish minutes of hands-on prep time.Makes approximately 3.5 – 4 cups

Prep Time 5 minutes Churing time 20 minutes

Author Heather Dessinger, FDN-P

  • 2 cups whole milk cottage cheese I recommend 4% milkfat
  • 2 cups frozen mango chunks
  • 25-30 grams unflavored or vanilla protein powder Optional – I used 2 scoops Heart & Soil Whey
  • 1½ tsp vanilla extract Start with 1 tsp if using vanilla protein powder and add more to taste
  • 3 tbsp maple syrup

Ice Cream Maker Method

  • Blend in a high powered blender until very smooth.

  • Pour the mixture into your ice cream maker and churn according to your manufacturer’s instructions.

  • When the ice cream is ready it should have a soft serve consistency. You can eat it right away, or if you prefer a firmer consistency transfer it into an airtight container and place in the freezer for 2-4 hours. I like to use a glass loaf pan with a lid.
  • To Serve: If you decide to freeze the ice cream for a firmer texture, you’ll get the creamiest results by letting it soften a bit before serving. I like to think of it more as “well chilled” than deeply frozen.Because cottage cheese-based ice cream can become a little icy when frozen solid, letting it rest on the counter allows it to soften into a smoother, creamier texture that tastes more like traditional ice cream. Depending on the size and depth of your container, this can take anywhere from 10 to 20 minutes.

No Ice Cream Maker Method

  • Blend the ingredients in a high-powered blender until very smooth.

  • Transfer the mixture to a freezer-safe container and place it in the freezer. To help keep the texture creamy, give it a good fold with a spatula every 30 minutes or so. This helps break up ice crystals as they form.

  • Once the mixture becomes too firm to fold easily, just leave it alone and continue chilling until it reaches your desired consistency, about 3–4 hours total.

  • To Serve:Because cottage cheese-based ice cream can become a little icy when frozen solid, letting it rest on the counter allows it to soften into a smoother, creamier texture that tastes more like traditional ice cream. Depending on the size and depth of your container, this usually takes about 10–20 minutes.

Nutrition estimate based on Good Culture 4% and 2 scoops of Heart & Soil Whey. 

Serving: 0.5c | Calories: 111kcal | Carbohydrates: 13g | Protein: 10g | Fat: 3g | Saturated Fat: 2g | Polyunsaturated Fat: 0.03g | Monounsaturated Fat: 0.1g | Cholesterol: 16mg | Sodium: 20mg | Potassium: 142mg | Fiber: 1g | Sugar: 11g | Vitamin A: 446IU | Vitamin C: 15mg | Calcium: 61mg | Iron: 0.1mg

A Note About Ice Cream Makers

When I bought my current ice cream maker years ago, the product description listed only stainless steel and plastic. After it arrived, I discovered that the freezing bowl was actually made from anodized aluminum. It’s not my first choice in terms of material, but at the time I couldn’t find a compressor-style machine with a stainless steel bowl, so I decided to keep it for occasional use.

There are better options available now. If I were buying one today, I’d probably choose the Whynter Ice Cream Maker. It has a built-in compressor, so you can make ice cream, gelato, or sorbet whenever you want without freezing a bowl overnight. It also uses a stainless steel mixing bowl and a BPA-free plastic paddle.

If budget weren’t a factor, my top pick would be the Lello 4080 Musso Lussino Ice Cream Maker. The bowl and paddle are made with stainless steel, and it has a 4.6 star rating and over 1,000 reviews.

Also, if you enjoy this recipe, you might also like my Strawberry Cottage Cheese Ice Cream.

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Strawberry Cottage Cheese Ice Cream Recipe (High Protein)

Strawberry Cottage Cheese Ice Cream Recipe (High Protein)

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Yesterday my husband walked into our bedroom carrying a plate of freshly-baked kale chips in one hand and his phone – hoisted high above his head like a boom box while blasting a love song from the neon-and-hairspray era – in the other.

That’s midlife, right?

We get to be our quirkiest selves, but we also have to make sure we use all the vegetables in the fridge before the next grocery run.

And eat protein, of course.

Because even if – like me – you never bought into the whole “training for your summer body” idea, you’re probably reading this because you’re training for a different kind of body: one with strong muscles, dense bones, healthy blood sugar, good balance, and the ability to carry your own groceries, travel, and stay fully engaged in life for decades to come.

Protein plays a role in all of those things. It provides the building blocks for muscle tissue, enzymes, hormones, immune molecules, and countless repair processes throughout the body. And because we naturally lose muscle mass as we age, getting enough protein becomes increasingly important for maintaining strength, stability, and resilience.

Skeletal muscle is one of the body’s most metabolically active tissues. It helps regulate blood sugar, influences inflammation, supports healthy immune function, and produces signaling molecules that affect everything from metabolism to brain health.

That’s why I’ve been experimenting with high-protein ice cream.

Not because I’m training for bikini season.

I’m training for my old-lady era.

And while I’m willing to put scrambled eggs in my smoothie on occasion, I also believe food should bring joy. I eat fewer desserts these days, but I enjoy them more, especially when they help me hit my protein goals.

Why Protein Ice Cream Is Tricky

Protein ice cream sounds simple enough: take a healthy ice cream base, add protein powder, freeze, and enjoy.

In reality, getting the right texture is a little more complicated than it sounds.

Traditional ice cream gets its creamy, scoopable texture from a careful balance of fat, sugar, solids, and air. When you reduce the sugar, lower the fat, and add more protein, the texture can shift pretty quickly from “creamy dessert” to “icy brick.”

That’s one reason the Ninja Creami has become so popular for protein ice cream. It can take a frozen solid base and re-spin it into something creamy, even when the recipe is lower in sugar or fat.

A regular ice cream maker works differently. It churns while the base freezes, which is wonderful for traditional ice cream, but lower-sugar, higher-protein mixtures can freeze too hard too quickly around the edges before the center has a chance to churn properly. The result is often icy, crystallized, or just not worth the effort.

I wanted a creamy texture without having to buy another piece of equipment or adding weird thickeners, so I started experimenting with cottage cheese.

When blended until completely smooth, it does a lot of the work that sugar and stabilizers usually do. It adds protein, creaminess, body, and enough structure to give it an ice cream texture.

Does it taste exactly like traditional ice cream? No – it has a bit of a tang that gives it more of a “cream cheese” note, so I leaned into that. I also kept the overall sugar content lower than traditional ice cream, so I figured this recipe would be safe from the not-so-tiny humans in my house.

I was wrong – they polished off the first test batch less than a day after I made it.

One thing to be aware of, though, it that some brands use more salt than others, and that can affect the final flavor. I tried a few and the one I liked best is Good Culture 4%. On its own, leaned a bit salty, so I added a cup of strawberries. Some of my family members liked it, but I personally didn’t and added a second cup. My recommendation is to start with one, taste your mixture after blending, and add more strawberries if needed.

So, how much protein is in this recipe?

The exact amount will vary depending on a few factors, including which protein powder you choose, and even how much air gets incorporated during churning.

In other words, your numbers may not match mine exactly.

To give you a ballpark, using two scoops of Heart & Soil Whey yields about 10 grams of protein per ½-cup serving. That’s a lot more protein than traditional ice cream – enough to make meaningful progress toward daily protein goals, one delicious spoonful at a time.

Strawberry Cream Cheese Protein Ice Cream Recipe

This recipe makes approximately 3.75 – 4 cups.

Prep Time 5 minutes Churning time 20 minutes

Author Heather Dessinger, FDN-P

  • 2 cups whole milk cottage cheese (I recommend 4% milkfat)
  • 1 tbsp vanilla extract (If using vanilla protein powder, start with 1 teaspoon and increase to taste)
  • ¼ cup maple syrup
  • 2 cups chopped strawberries
  • 25-30 grams unflavored or vanilla protein powder (Optional – I used 2 scoops Heart & Soil Whey)

Ice Cream Maker Method

  • Blend in a high powered blender until very smooth.

  • Pour the mixture into your ice cream maker and churn according to your manufacturer’s instructions.

  • When the ice cream is ready it should have a soft serve consistency. You can eat it right away, or if you prefer a firmer consistency transfer it into an airtight container and place in the freezer for 2-4 hours. I like to use a glass loaf pan with a lid.
  • To Serve:If you decide to freeze the ice cream for a firmer texture, you’ll get the creamiest results by letting it soften a bit before serving. I like to think of it more as “well chilled” than deeply frozen. Because cottage cheese-based ice cream can become a little icy when frozen solid, letting it rest on the counter allows it to soften into a smoother, creamier texture that tastes more like traditional ice cream. Depending on the size and depth of your container, this can take anywhere from 10 to 20 minutes.

No Ice Cream Maker Method

  • Blend the ingredients in a high-powered blender until very smooth.

  • Transfer the mixture to a freezer-safe container and place it in the freezer. To help keep the texture creamy, give it a good fold with a spatula every 30 minutes or so. This helps break up ice crystals as they form.

  • Once the mixture becomes too firm to fold easily, just leave it alone and continue chilling until it reaches your desired consistency, about 3–4 hours total.

  • To Serve:Because cottage cheese-based ice cream can become a little icy when frozen solid, letting it rest on the counter allows it to soften into a smoother, creamier texture that tastes more like traditional ice cream. Depending on the size and depth of your container, this usually takes about 10–20 minutes.

Nutrition facts based on Good Culture 4%, 2 scoops of Heart & Soil Whey, and 2 cups of chopped strawberries. 

Serving: 0.5cup | Calories: 107kcal | Carbohydrates: 11g | Protein: 10g | Fat: 2g | Saturated Fat: 2g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.01g | Cholesterol: 16mg | Sodium: 210mg | Potassium: 135mg | Fiber: 1g | Sugar: 9g | Vitamin A: 4IU | Vitamin C: 21mg | Calcium: 65mg | Iron: 0.2mg

A Note On Ice Cream Makers

When I bought this ice cream maker many years ago, the only materials listed on the product description were stainless steel and plastic. I discovered after it arrived that the inner tub is actually made with anodized aluminum, which is not ideal. Back then, I couldn’t find a truly stainless steel option so I kept it to use on occasion.

Truly stainless steel options are available now, so I’m thinking about replacing mine with the Whynter Ice Cream Maker. It comes in two sizes and uses a powerful built-in compressor freezer that allows you to make ice cream, gelato or sorbet anytime (without needing to pre-freeze the inner canister). The inner bowl is stainless steel and the churn blade is BPA-free plastic.

If budget were not a consideration, I’d go for the Lello 4080 Musso Lussino 1.5-Quart Ice Cream Maker. The bowl and paddle are made with stainless steel, and has a 4.6 star rating and over 1,000 reviews.

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Protein Brownie Batter Bites

High Protein Brownie Batter Bites

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In high school and college I was addicted to all the processed junk food and sweets. Since then I’ve swapped out the mini snack cakes for real food options that are much healthier and way more delicious! These brownie batter bites are the latest creation to come out of my kitchen.

They’re a good source of protein and healthy fats for steady energy. Plus, they’re naturally sweetened, no highly processed sugar necessary! My kids love these and they’re gone pretty quickly once the batch is done. 

Healthy Brownie Batter Bites

One of the best things about making brownies isn’t even the brownies, but getting to lick the bowl. While I’m not afraid of raw egg from pastured chickens, there are other things lurking in most brownie recipes I’m not a fan of. Not only is this version packed with protein, but it skips the flour entirely. They’re also egg free for anyone who needs to avoid eggs. 

The nut butter gives it a creamy base and adds healthy fats. Then of course there’s antioxidant rich cocoa powder for a rich, chocolatey taste. My kids like mini chocolate chips too for extra chocolate. The maple syrup or raw honey add a touch of sweetness without overdoing it. And even better, these natural sweeteners are full of minerals and micronutrients for cellular health and energy that won’t give you a crash. 

Protein Packed

I’m all about prioritizing protein. After years of undereating my metabolism was much happier when I started nourishing my body. Part of that includes making sure I hit my protein goals. While I like to eat at least 40 grams of protein for breakfast, I want my snacks (and even desserts!) to support my goals. 

Here are some more protein rich desserts if you’re looking for more options!

These brownie batter bites taste like you’re eating a spoonful of sugary brownie batter, but they’re actually good for you. We’ll eat them as a dessert or snack. And if you’re packing them for lunches, freeze them before popping them into the lunch container so they keep their shape.

High Protein Brownie Batter Bites

A rich, chocolatey snack that tastes like a treat but fuels like a real-food meal.

  • Line a baking sheet with parchment paper and set aside.

  • Blend cottage cheese, protein powder, cocoa powder, nut butter, maple syrup, and vanilla in a blender or food processor until smooth and thick.

  • Transfer to a bowl and stir in almond flour until the mixture is firm enough to scoop. Fold in chocolate chips if using.

  • Scoop and roll into 12–16 brownie batter bites. Place the dough onto the parchment lined baking tray and chill for at least 30 minutes before serving. If your dough is really soft, then chill the bowl for about 10–15 minutes first before scooping.

Nutrition Facts

High Protein Brownie Batter Bites

Amount Per Serving (1 bite)

Calories 65
Calories from Fat 27

% Daily Value*

Fat 3g5%

Saturated Fat 1g6%

Trans Fat 0.004g

Polyunsaturated Fat 0.3g

Monounsaturated Fat 1g

Cholesterol 7mg2%

Sodium 61mg3%

Potassium 69mg2%

Carbohydrates 6g2%

Fiber 1g4%

Sugar 3g3%

Protein 5g10%

Vitamin A 23IU0%

Vitamin C 0.01mg0%

Calcium 47mg5%

Iron 0.2mg1%

* Percent Daily Values are based on a 2000 calorie diet.

If your house is like mine, rolling them smaller helps stretch the batch. I’ll often make 16 mini bites so everyone gets one and the older kids can grab seconds.

Storage and Shelf Life

These brownie batter bites will keep in the fridge for up to 5 days or the freezer for up to 2 months. Whenever I make a batch they’re usually gone the same day! You can also double or triple the batch to freeze for later.

What are some of your favorite healthier treats to make? Leave a comment and share below!

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7 layer dip

7 Layer Dip (Protein Packed)

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While I have my favorite stand-by appetizers, I’m always looking for something new to try. Especially when it involves making a traditional dish even healthier. This 7 layer dip recipe is packed with protein thanks to a few, easy ingredient swaps. Serve it with chips, crackers, or veggies for the perfect snack or appetizer. 

I brought this dip to a gathering recently and it was a big hit judging by the empty dish I brought home. My kids also love snacking on it and I’ll often make it ahead of time for easy meal prep.

7 Layer Dip Ingredients

So what’s in a 7 layer bean dip recipe? While there have been some different variations over the years, the basic ingredients have largely stayed the same. What’s in 7 layer dip depends on who you ask, but there’s usually refried beans, sour cream, cheese, guacamole, olives and salsa or pico de gallo. 

My recipe is a 7 layer dip with taco flavors and uses Greek yogurt and cottage cheese instead of sour cream. This decreases the fat (even though I’m pro-healthy fats!), but it also really ups the protein. 

How to Make a 7 Layer Dip

The order of the ingredients doesn’t matter too much, but of course you’ll want toppings like olives and green onions on the top. Each layer is spread evenly into a clear dish to showcase the individual layers. The traditional 7 layer dip ingredients are ordered as follows:

  • Refried beans
  • Sour cream (or in this case cottage cheese and Greek yogurt)
  • Guacamole
  • Shredded cheese
  • Tomato (I use pico de gallo) 
  • Green onion 
  • Olives

This creates a beautifully layered dip that looks great at any gathering. It’s simple enough to keep in the fridge for snacktime too. 

And if you want to increase the protein even more you can add meat. Ground beef works really well and can go on top of the bean layer. I like adding meat when I make this ahead for a simple lunch. Fresh ingredients make for great flavor!

Here’s how to make the ultimate 7 layer dip that’s packed with protein.

7-Layer Protein Dip

A healthy, high-protein twist on the classic 7-layer dip! Perfect for game day, snacks, or a quick protein boost. Kid-approved and full of flavor.

  • Spread the refried beans evenly on the bottom of a serving dish.

  • Combine cottage cheese and Greek yogurt with taco seasoning. Spread this mixture evenly over the beans.

  • Add guacamole by spreading over the protein layer.

  • Layer pico de gallo evenly on top of the guacamole.

  • Sprinkle shredded cheese over the pico layer.

  • Spread black olives evenly over the top.

  • Sprinkle sliced green onions over the dip.

Nutrition Facts

7-Layer Protein Dip

Amount Per Serving (1 serving)

Calories 173
Calories from Fat 90

% Daily Value*

Fat 10g15%

Saturated Fat 3g19%

Trans Fat 0.002g

Polyunsaturated Fat 1g

Monounsaturated Fat 5g

Cholesterol 12mg4%

Sodium 599mg26%

Potassium 288mg8%

Carbohydrates 14g5%

Fiber 4g17%

Sugar 6g7%

Protein 9g18%

Vitamin A 407IU8%

Vitamin C 7mg8%

Calcium 116mg12%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.

Optional Toppings

Technically this is a 7 layer dip, but who’s counting? If you want to add some more toppings for more flavor, here are a few ideas.

What are some of your favorite appetizer recipes? Leave a comment and let us know!

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greek yogurt bagels

High Protein Greek Yogurt Bagels (Perfect For Breakfast!)

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My kids are old enough that they can make their own breakfast now, but we still enjoy eating together as a family. Learning how to cook is a great skill for kids to learn that benefits the whole family! These simple Greek yogurt bagels are easy enough that even kids can make them, and they’re perfect for a quick breakfast.  

Bagels are one of those foods on store shelves that are stuffed full of artificial ingredients. And if you’re lucky enough to have a made-from-scratch artisan bagel shop near you, they can get pricey. Homemade bagels give you the option of having great taste with high quality ingredients. And they taste so much better!

Greek Yogurt Bagel Ingredients

We don’t eat a ton of grains in our house, but I’ve incorporated some organic grains into my diet. Some Greek yogurt bagel recipes are made with bread flour or with almond flour. This particular recipe uses Einkorn flour. It’s naturally a little higher in protein and lower in carbs than modern, hybridized wheat. 

You can buy Einkorn online, but many health food stores and grocery stores sell it too. If you don’t have any, then regular organic, all-purpose flour will also work. And if you need a gluten-free bagel option, then go with your favorite gluten-free flour blend. 

Regular bagels are made with yeast to give them some rise. These are much faster to make since they skip the yeast and the rising time. Greek yogurt is naturally acidic and reacts with the baking powder to give the dough that familiar bagel texture. 

I use an egg wash on top to give the bagels a better texture and color. However, if you need to avoid eggs, you can omit them and make the bagels without. 

How To Use Greek Yogurt Bagels

Greek yogurt bagels are really easy to whip up, but I’ll often make a batch the night before. Try them along with breakfast or as part of a breakfast sandwich. We like toasting them for sandwiches or eating them slathered with some grass-fed butter or cream cheese. 

They also make great BLTs, sausage egg and cheese sandwiches, or try some sliced meat, cheese, and lettuce for lunch. My kids like these so much, they were all gone before they had even cooled! 

Greek Yogurt Bagel Recipe

These delicious bagels are simple and quick to make. Great for sandwiches, breakfast, or slathered with cream cheese.

  • Preheat the oven to 375°F and line a baking sheet with parchment paper.

  • In a large bowl, whisk together flour, baking powder, and salt.

  • Add in the Greek yogurt and mix with a fork until crumbly.

  • Knead with your hands until it forms a smooth dough (about 1–2 minutes).

  • Transfer the dough to a floured surface.

  • Divide into 6 equal pieces. Each should weigh roughly 120–130 grams for full-size bagels.

  • Roll each piece into a 7–8 inch rope and connect the ends to form a bagel shape.

  • Place on the baking sheet and brush with the beaten egg for shine and browning.

  • Bake for 22–26 minutes, or until golden and puffed. Optional: Broil for 1–2 minutes for extra color.

  • Let cool for at least 10 minutes. This helps the bagels finish setting and improves the texture.

Nutrition Facts

Greek Yogurt Bagel Recipe

Amount Per Serving (1 bagel)

Calories 176
Calories from Fat 9

% Daily Value*

Fat 1g2%

Saturated Fat 0.3g2%

Trans Fat 0.01g

Polyunsaturated Fat 0.1g

Monounsaturated Fat 0.3g

Cholesterol 30mg10%

Sodium 418mg18%

Potassium 363mg10%

Carbohydrates 29g10%

Fiber 0.04g0%

Sugar 2g2%

Protein 11.3g23%

Vitamin A 42IU1%

Calcium 146mg15%

Iron 1mg6%

* Percent Daily Values are based on a 2000 calorie diet.

  • If the dough is too sticky, add 1–2 tablespoons of flour while kneading. If it’s dry, add 1 tablespoon of yogurt at a time.

Different Bagel Flavor Options 

You can really play with the base recipe and make lots of different bagel flavors. Here are some of our favorites!

  • Everything Bagel – Sprinkle everything seasoning on top before baking.
  • Cinnamon Raisin – Add 1 TBSP coconut sugar, ½ tsp cinnamon, and  ? cup raisins to the dough.
  • Garlic & Herb – Add 1 tsp dried Italian seasoning and  ½ tsp garlic powder.
  • Cheddar Chive – Fold in ½ cup shredded cheese and 1 tbsp chopped chives.
  • Jalapeño Cheddar – Fold in 1–2 finely diced jalapeños (seeds optional)  and ½ cup shredded cheddar.

What Kind of Yogurt Should I Use? 

Greek yogurt is naturally thicker and higher in protein than regular yogurt. I prefer to use whole milk or full-fat Greek yogurt in these to give the dough a better texture. You can use no-fat or 2% Greek yogurt, but the dough won’t be quite as good

How Much Protein is in Greek Yogurt Bagels?

The protein content is a little over 11 grams of protein per bagel if you use organic or Einkorn flour. Gluten-free flour blends will vary in their protein content. Einkorn is also naturally lower in carbs than the typical, modern wheat flour. 

Cooking and Storage Tips

These bake in the oven in about 22-26 minutes. You can also use the air fryer and cook them at 350 degrees for 10-12 minutes or just until they start to turn golden brown. 

Their shelf life is about 3 days when stored in an airtight container. They also taste just as good the next day and you can freeze them for later.

What are your favorite bagel flavors? Leave a comment and let us know!

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Homemade Protein Cinnamon Rolls Recipe (With Greek Yogurt)

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There’s something so magical about pulling some warm cinnamon rolls from the oven on a chilly morning. These high protein cinnamon rolls are an easy way to get all the magic, without all of the sugar or junky ingredients. My kids love these and because they have no yeast, they’re ready in less than an hour!

More people are focusing on protein now because of its benefits for building and maintaining muscle. You’ll find plenty of new protein bars on the market in tons of flavors and more brands are adding protein to various foods. While I’m all for more protein, the quality matters. Ingredients like GMO soy protein or whey protein from CAFO cattle may do more harm than good. 

While we’re probably a ways off from buying healthy high protein cinnamon rolls in a tube at the grocery store, you can easily make them at home!

Healthy Cinnamon Rolls

So, are cinnamon rolls healthy? They’re certainly not in the same category as pasture raised meats or organic veggies, but it is possible to make a healthier version of cinnamon rolls. Instead of gobs of sugar these protein cinnamon rolls are naturally sweetened with coconut sugar and raw honey. No sugar cinnamon roll recipes usually call for sugar alcohols that can cause digestive issues for many people. That’s not what you’ll find here, but they’re still mildly sweet and absolutely delicious. 

Protein Cinnamon Roll Ingredients

Now that my Hashimotos is gone and I’m able to eat a wider variety of healthy foods, I’ll eat gluten on occasion. I still avoid bleached, enriched, glyphosate sprayed conventional flour, but sometimes I pull out organic flour for baking. You can easily make these protein cinnamon rolls gluten free though with a gluten free flour blend. Just be sure to choose one that has clean ingredients, like this one. 

Greek yogurt is one of the main ingredients in the creamy frosting and to gives the rolls a protein boost. If you need dairy free, then a really thick coconut milk yogurt could work, but I haven’t personally tried it. 

Instead of making cottage cheese or whey protein cinnamon rolls, I used a different version of protein for these. I used Equip Prime protein which is made from beef protein, collagen, and gelatin. It’s a nose to tail protein source, but it’s not gritty or beefy tasting. If you don’t have any on hand, then collagen powder will also work. 

Protein Cinnamon Rolls with Greek Yogurt

Protein Cinnamon Roll Dough

Greek Yogurt Frosting

  • 4 oz cream cheese (softened)
  • ½ cup plain Greek yogurt (whole milk for best texture)
  • 2 TBSP raw honey (or to taste)
  • 1 tsp vanilla extract
  • 1 pinch salt

  • In a large bowl, whisk together the flour, protein powder, baking powder, salt, cinnamon, and coconut sugar.

  • Add the Greek yogurt and melted coconut oil, then stir until a soft dough forms. If the dough feels too dry, add milk or water a tablespoon at a time until it comes together.

  • Knead gently on a floured surface for 1–2 minutes, just until smooth.

  • Roll the dough into a rectangle about ¼ inch thick. Spread softened butter evenly over the surface.

  • In a small bowl, mix the coconut sugar and cinnamon, then sprinkle evenly over the dough.

  • Roll it up tightly into a log and slice into 8 even rolls.

  • Place the rolls in a greased 8×8-inch baking dish or parchment-lined skillet. Bake at 350°F for 20–25 minutes, until golden brown. Let cool slightly before frosting.

  • In a medium bowl or stand mixer bowl, beat the cream cheese until smooth. Add Greek yogurt, honey, vanilla, salt, and (optional) protein powder. Mix until thick and creamy. Spread generously over the warm, but not hot rolls.

Nutrition Facts

Protein Cinnamon Rolls with Greek Yogurt

Amount Per Serving (1 roll)

Calories 303
Calories from Fat 108

% Daily Value*

Fat 12g18%

Saturated Fat 8g50%

Trans Fat 0.1g

Polyunsaturated Fat 1g

Monounsaturated Fat 2g

Cholesterol 31mg10%

Sodium 260mg11%

Potassium 282mg8%

Carbohydrates 40g13%

Fiber 2g8%

Sugar 12g13%

Protein 10g20%

Vitamin A 283IU6%

Vitamin C 0.1mg0%

Calcium 160mg16%

Iron 2mg11%

* Percent Daily Values are based on a 2000 calorie diet.

For a thicker frosting, chill it for 10–15 minutes before spreading.

Serving High Protein Cinnamon Rolls

These taste so good when they’re still slightly warm and fresh from the oven. If you know you’re not going to eat them right away, then save the frosting for right before serving. Store any leftovers in the fridge in an airtight container for up to 4 days.

What are some of your favorite baked goods to make? I’d love to hear about it in the comments!

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protein balls

Chai Spice Protein Balls With Adaptogens

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Chai tea is one of my favorites this time of year and I love incorporating chai spices into baked goods. The aroma of cinnamon, clove, and cardamom warming the kitchen feels like a cozy hug. These adaptogenic chai spice protein balls capture that same cozy flavor with the benefit of adaptogens.

They’re slightly sweet, warmly spiced, and have a soft, chewy texture that makes them feel indulgent, even though they’re packed with nutrients. Each protein ball is full of ingredients that help support energy, focus, and immune health. Especially helpful during the colder (often chaotic) months when our bodies could use an extra boost.

These are great to make ahead for snacks and they also freeze well for later. The protein balls provide healthy fats, protein, and adaptogens to help your body handle stress more effectively. Added collagen also supports gut health, healthier skin, and stronger hair and nails. 

Warming Chai Spices

Cinnamon, clove, cardamom, and ginger aren’t just tasty, they offer powerful immune system support. Cinnamon helps balance blood sugar and adds natural sweetness without needing much added sugar. Clove is rich in antioxidants and antimicrobial to help support cellular health. 

Cardamom is both soothing and invigorating, known for its ability to calm digestion while boosting circulation. And ginger brings its signature gentle heat and anti-inflammatory benefits, helping support immune and digestive health.

Together, these cozy chai spices add a delicious flavor and powerful health benefits! While I’ve included the spices separately in the recipe, you can also use 2 and ½ teaspoons of my homemade pumpkin pie spice blend. The flavor is similar, and it’s easy to use if you already have some mixed up. 

Mighty Adaptogens

Adaptogens are plants and mushrooms that help the body be more resilient to stressors. Whether its physical, emotional, or environmental. Unlike potent medicines, they help bolster the body’s cellular health and defenses to restore balance. 

There are several different true adaptogens, and some work better for different situations. I opted to use a functional mushroom blend here because it helps provide broader support than just choosing one thing. 

Adaptogenic mushrooms help support focus, sleep, energy, and calm, depending on which combination you choose. I like the adaptogenic mushroom blends from Four Sigmatic, which often include varieties like reishi, lion’s mane, and cordyceps.

  • Reishi is sometimes referred to as the “queen of mushrooms” for its calming properties. It helps with restful sleep and supports the immune system.
  • Lion’s Mane supports mental clarity and focus. Perfect for that mid-afternoon slump.
  • Cordyceps helps boost stamina and energy naturally without caffeine.

Whatever blend you go with, be sure to choose a quality blend that isn’t overly earthy or bitter so the flavor balances well with chai spices. 

More Healthy Ingredients (and Substitutions)

Collagen is one of my favorite additions to stir into drinks or even baked goods. It’s an easy way to add clean protein that supports gut health, joint health, and vibrant skin. Since collagen is flavorless, it blends seamlessly with the almond butter and spices.

Almond butter (or cashew butter) adds a nutty richness and healthy fats that help keep you full. They also make the protein balls perfectly soft and chewy. If you’re avoiding nuts, sunflower seed butter also works. I don’t recommend peanut butter here, since its strong flavor tends to overpower the delicate chai spices.

Hemp seeds add a pleasant crunch and an extra boost of omega-3s, plus a complete amino acid profile. They’re great for energy, muscle recovery, and healthy hair and skin. Honey helps bind the ingredients together and adds a touch of sweetness, plus enzymes and minerals. If you prefer, pure maple syrup works just as well.

How to Enjoy Them

These chai spice protein balls are wonderful as a quick snack for an afternoon energy boost, or even post-workout. They keep well in the fridge for about a week, and you can easily double the recipe to freeze for later.

It feels like you’re eating dessert, but they’re full of nourishing ingredients. Warming, grounding, and just a little sweet. These are a great go-to snack for supporting focus and calm while keeping your immune system strong through the changing seasons.

Chai Spice Protein Balls

These tasty, bite sized protein balls are naturally sweetened with honey and feature chai flavors. Plus, they contain functional mushrooms for better focus, sleep, and more.

  • Line a baking sheet with parchment paper and set aside.

  • Add all of the ingredients to the bowl of a stand mixer. Start with 1 teaspoon of coconut flour to thicken, and increase if needed. You can also use a hand mixer.

  • Mix thoroughly, taste, and adjust spices if desired.

  • Use a Tablespoon to scoop out the mixture and roll it into balls. Roll the balls into the hemp seeds.

  • Place the rolled balls onto the parchment paper and store in the fridge.

Nutrition Facts

Chai Spice Protein Balls

Amount Per Serving (1 ball)

Calories 145
Calories from Fat 108

% Daily Value*

Fat 12g18%

Saturated Fat 1g6%

Polyunsaturated Fat 5g

Monounsaturated Fat 5g

Sodium 5mg0%

Potassium 112mg3%

Carbohydrates 5g2%

Fiber 2g8%

Sugar 2g2%

Protein 7g14%

Vitamin A 39IU1%

Vitamin C 0.04mg0%

Calcium 63mg6%

Iron 2mg11%

* Percent Daily Values are based on a 2000 calorie diet.

  • Coconut flour helps thicken the dough, but don’t overdo it! Too much and it will get crumbly.
  • Opt for a mushroom powder that has a mild taste. Start with 1 teaspoon and gradually increase to 3 teaspoons if you’re unsure how strong the taste will be. 

More Adaptogen Recipes

We could all use a little more stress relief and resilience! Here are some more recipes that feature adaptogens for a health boost. 

Have you used adaptogens before? What are some of your favorite ways to consume them? Leave a comment and let us know!

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