Protein Cheesecake

This cheesecake is super healthy but tastes just as good as the real thing! Using healthier ingredients and substitutions, this dessert is low in fat & calories but loaded with protein. And have I mentioned it is delicious?? It is a great healthy dessert option that is very “macro-friendly”. This is not my original recipe  and there are a multiple versions to make this. But after making this several times, this is the version I have found that works the best. This is only the “base recipe” and you may definitely get creative & make different flavors by changing the protein powder flavor or putting in additions like chocolate chips, nuts, etc. There are tons of options! So you really can “Have your Cake and Eat it too!” 🙂


Pictured: Pumpkin Cheesecake with walnuts , pumpkin spice chips, Arctic Zero icecream and whipped cream


  • 8oz Fat Free Cream cheese (room temperature)
  • 8oz Fat Free Greek Yogurt (may use low-fat but nutrition facts will change)
  • 1 whole egg
  • 1 egg white
  • 1 tsp vanilla extract
  • 1 serving (30g) protein powder (I use a vanilla whey/casein blend)
  • 2/3 cup Baking Stevia

Pumpkin Spice Cheesecake: Add approx 1/2 cup plain pumpkin puree & reduce Greek yogurt to 6oz. Add:
1 tsp cinnamon, 1/2 tsp nutmeg, ginger, and 1/4 tsp allspice. Optional 1/2 tsp maple or pumpkin pie extract.

Pre-heat oven to 300F. In a large bowl add all wet ingredients. Make sure your cream cheese is softened/at room temperature (as this will make mixing SO much easier and prevent the batter from clumping). Use a hand mixer and blend all wet ingredients.

Add in dry ingredients and using the hand mixer again, mix well on the lowest speed setting. Make sure to not over mix as this will lead to cracking in your cake (still tastes good but not as pretty!) Stir in any optional add-ins at this time.

Pour into a 8 inch (circular glass) Pyrex dish and spread evenly. Bake at 300F for 30 minutes. Then lower to 250F and bake for an additional 20-30 minutes. Check at 20 minutes; the cake should be solid and the sides slightly browned and pulling away from the dish. Let it cool completely (preferably overnight but at least 4-6 hours) in the fridge before enjoying.

Makes 8 slices

Nutrition Info: (For 1 slice & no additional add-ins or ingredients)

70 calories-1.5g Fat-4.5g Carbs (1g sugar) 11g Protein

Chicken Tortilla Soup

imageA super easy, healthy AND delicious soup recipe, just in time for the fall and winter months! This can be made in the crockpot or stove-top, whichever you prefer!


  • 4 cups free-range low-sodium chicken broth/stock
  • 24oz (raw) boneless skinless chicken breasts
  • 1/2 cup whole kernel corn, rinsed and drained
  • 1 can (15oz) diced tomatoes, rinsed and drained
  • 1 cup low-sodium (preferred) black beans, rinsed and drained
  • 1/2 cup yellow onion, finely chopped
  • 1/2 cup green or red (or both!) bell pepper, finely chopped
  • 1/4 cup mild green chilies, chopped
  • 1/2 cup fresh cilantro, finely chopped
  • 1 Tbsp minced garlic
  • 1 tsp cayenne pepper (May use more)
  • 1 tsp red pepper flakes
  • 1 tsp cumin
  • 1 tsp black pepper
  • 2 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp Mrs. Dash Chipotle or Fiesta Lime seasoning
  • Optional: Finely chopped jalapeño peppers (if you like spicy!)



Pull out your crockpot and pour in your chicken broth. Gently place the (whole) chicken breasts into the pot. Add in the remaining ingredients (beans, corn, veggies, spices). Cover and turn on the Low setting.

Cook on low for 3-5 hours, stirring occasionally (if possible) and allow the chicken breasts to fully cook through and the flavors marinate together 🙂

When the soup is ready, carefully remove the chicken breasts. With two forks, gently shred the chicken into small hunks and place back into the soup.

Serve and enjoy with some yummy toppings: light shredded cheese, plain Greek yogurt (a great substitute for sour cream!) sliced avocado, etc 🙂

Stovetop method: If you do not have a crockpot, not to worry! You may use a (very large) pot instead. Place all ingredients in your pot and set on medium-low temperature. Let it cook for 1-2 hours, or until the chicken is cooked through.

Note: You may use (pre) cooked chicken instead! Feel free to grill or bake it beforehand, shred and then add it with the remaining ingredients 🙂

Hope you enjoy!

Nutrition Facts: (Makes 10 cups (225g each))

120 calories/18g protein/8g carbs/1.25g fat  (1.75g fiber & 2g sugar)