Home Blog

Peanut Butter Protein Balls (No Food Processor!)

webtechlake
-
0
Peanut Butter Protein Balls (No Food Processor!)


I’ve been making peanut butter protein balls since before Fit Foodie Finds even launched in 2010 — they were my go-to grab-and-go snack in college and an absolute lifesaver postpartum with baby Gus. After 15+ years of rolling these protein balls, this is the recipe I come back to every single time.

These protein balls pack 9g of protein per ball, require NO food processor, and come together in about 20 minutes with just 6 pantry-friendly ingredients. They taste like peanut butter cookie dough, and I almost always have a bag stashed in my freezer because hanger can strike at any moment.

These peanut butter protein balls are made with just 6 ingredients — peanut butter, oats, protein powder, chia seeds, honey, and mini chocolate chips — and pack 9g of protein per ball. No food processor needed; just stir, scoop, and roll. They’re perfect for meal prep, post-workout snacking, or taming mid-afternoon hanger.

A stack of peanut butter protein balls

Why You’ll Love This Peanut Butter Protein Balls Recipe

  • 9g of protein per ball: Each bite is packed with protein from a combo of protein powder and peanut butter — enough to actually keep you full between meals.
  • No food processor required: While most competing recipes need a food processor (especially date-based ones), this is a one-bowl, stir-and-roll situation. Less cleanup, more snacking.
  • Only 6 ingredients: Everything comes from the pantry — no specialty items, no obscure health-food-store runs.
  • Meal prep MVP: Freeze a batch and they’ll keep for 3 months. I always have a bag of these in my freezer, and my nephews now expect protein balls every time they visit.

Here’s what goes into these peanut butter protein balls and why each ingredient matters.

  • Drippy peanut butter: Natural peanut butter with oil on top adds the moisture these balls need to hold together without a food processor. Conventional PB with added oils works too, but avoid PB powder — it’s too dry for this method.
  • Protein powder: Type matters more than brand. Plant-based and collagen powders blend smoothly, while whey can turn chalky if you use too much. I’ve tested Garden of Life Plant-Based and Vital Proteins Vanilla Collagen extensively — both work beautifully. Use 1/3 cup as written for plant-based; if using whey or collagen, you may need an extra 2–3 tablespoons of powder and less water. Check out my full protein powder guide for more recommendations.
  • Rolled oats: Add fiber, a slight chew, and act as a binder to soak up extra moisture. Use certified gluten-free oats if needed.
  • Chia seeds: A fiber and omega-3 boost in every bite. They also absorb liquid and help the balls hold their shape.
  • Honey: Both the sweetener and the glue that holds everything together. Sub maple syrup for a vegan version.
  • Mini chocolate chips: Because peanut butter + chocolate is the ultimate combo. Swap for vegan chips or chopped dark chocolate if you prefer.

How to Pick the Best Protein Powder for Protein Balls

Not to scare you, but the type of protein powder you use will dictate how chalky your protein balls turn out. Here’s what I’ve learned after years of testing.

  • Plant-based protein powder: Blends the smoothest in no-bake recipes. Slightly sweet with a great texture. My go-to is Garden of Life Raw Organic Protein.
  • Collagen powder: My personal favorite — smooth, creamy, and no fake-sugar taste. Vital Proteins Vanilla Collagen works beautifully. You may need 2–3 extra tablespoons of powder.
  • Whey protein: Works but can make balls chalky or dry if you’re not careful. Add water by the teaspoon and start with less powder.
  • Avoid: Protein powders heavy on stevia — they tend to leave a bitter aftertaste in no-bake recipes.

For a deeper dive, check out my top protein powder recommendations for baking, smoothies, and everything in between.

Substitutions and Variations

  • Nut butter swaps: Cashew butter, almond butter, or sunflower seed butter (for a nut-free option). Make sure it’s drippy!
  • Sweetener swaps: Maple syrup (makes it vegan), agave, or date syrup all work here.
  • Chocolate chip alternatives: Vegan chocolate chips, cacao nibs, chopped dark chocolate bar, white chocolate chips, or skip entirely.
  • Fun add-ins: Shredded coconut, chopped nuts, mini M&M’s, pumpkin seeds, raisins, dried cranberries, hemp seeds, or ground flaxseed.
  • Flavor variations: For chocolate PB, add 2 tablespoons cocoa powder. For coconut PB, add shredded coconut and swap honey for maple. For trail mix, add chopped nuts and dried fruit.
  • Make it vegan: Swap honey for maple syrup, use vegan chocolate chips, and choose a plant-based protein powder.
  • For a chocolate twist, try my Chocolate No-Bake Peanut Butter Balls.

Tips for Perfect Peanut Butter Protein Balls

  • Use drippy peanut butter: This is the #1 make-or-break tip. Natural PB with oil on top is ideal. Stir it well before measuring.
  • Add water by the teaspoon: Moisture levels vary depending on your PB and protein powder. Add 1 teaspoon at a time until the dough holds together when squeezed.
  • Use a cookie scoop: A 1-tablespoon scoop ensures uniform size and uniform macros per ball.
  • Wet your hands: If the dough sticks, dampen your palms slightly before rolling.
  • Chill if too soft: If balls are too soft to hold their shape, pop the dough in the fridge for 15–20 minutes before rolling.

Troubleshooting

  • Balls won’t stick together: Add 1 teaspoon of water at a time. Check that your PB is drippy (not dry or thick). Honey also helps bind — don’t reduce it.
  • Mixture is too wet or sticky: Add a tablespoon of oats or protein powder. Chill the dough before rolling.
  • Balls taste chalky: Usually the protein powder. Try a plant-based or collagen powder instead of whey. Adding a touch more honey also helps mask chalkiness.
  • Balls are crumbly after chilling: The dough needed more moisture. Pull them out, crumble back into the bowl, add water 1 teaspoon at a time, and re-roll.

These peanut butter protein balls store beautifully — here’s how I keep them fresh.

  • Refrigerator: Store in an airtight container for up to 1 week.
  • Freezer (my preferred method): Line a baking sheet with parchment paper and place balls in a single layer. Freeze for 2 hours (this prevents them from sticking together). Transfer to a gallon-size freezer bag, remove excess air, and freeze for up to 3 months.
  • From frozen: Eat straight from the freezer (they’re great slightly firm!) or thaw on the counter for 5–10 minutes.

More Protein-Packed Snack Recipes

How much protein is in each peanut butter protein ball?

Each ball has approximately 9g of protein, depending on the protein powder you use. That’s more protein per ball than most competing recipes, which average 5–6g.

Can I make protein balls without protein powder?

Yes! Skip the protein powder and add an extra 1/3 cup rolled oats. The balls will have less protein (around 4–5g per ball) but will still be delicious and hold together well.

Can I use powdered peanut butter instead of regular peanut butter?

I don’t recommend it for this recipe. Powdered PB lacks the fat and moisture that helps the balls bind without a food processor. If you want to use it, you’d need to add significantly more liquid and the texture will be different.

Are these protein balls gluten-free?

They can be! Use certified gluten-free oats and check that your protein powder is gluten-free. The rest of the ingredients are naturally gluten-free.

Why do my protein balls taste chalky?

It’s almost always the protein powder. Whey-based powders tend to be chalkier in no-bake recipes. I recommend plant-based protein powder (like Garden of Life) or collagen powder (like Vital Proteins Vanilla) for the smoothest texture. Adding a teaspoon or two of water also helps.

Can I make these with kids?

Absolutely! This is a great recipe for kids because there’s no cooking involved — just mixing and rolling. My nephews love making them, and now they expect a batch every time they visit.

  • Place peanut butter, protein powder, rolled oats, chia seeds, honey, and mini chocolate chips into a medium bowl.

  • Use a wooden spoon or your hands to mix the dough together. At this point, begin to add water by the teaspoon.

  • Depending on how drippy your peanut butter is, you’ll need to add more or less water. The water not only helps moisten things so your balls hold shape, but they actually help your balls become less chalky.

  • Use a 1 tablespoon cookie scoop to scoop dough into your palms. Roll into balls until all dough is gone. You should get somewhere between 14-16 balls.

  • Store in the refrigerator for up to a week or in the freezer for up to 3 months.

  • Protein powder: All protein powders are different and might require a different amount of water. If you use a whey or collagen-based protein powder, you will likely need more than 1/3 cup. We tested with Bulletproof Vanilla Collagen Protein Powder and Vital Proteins Vanilla Protein Powder and needed to use an extra 2.5 tablespoons of protein powder and no water.

[adthrive-in-post-video-player video-id=”odhecXQt” upload-date=”2020-04-12T00:00:00.000Z” name=”Peanut Butter Protein Balls” description=”Peanut butter protein balls are the perfect high-protein snack to munch on post-workout or mid-day when you need something to tide you over!”]

Calories: 141 kcal, Carbohydrates: 8 g, Protein: 9 g, Fat: 7 g, Fiber: 2 g, Sugar: 3 g

Nutrition information is automatically calculated, so should only be used as an approximation.



CPGET 2026 Carbohydrates & Lipids PYQS MCQs MSC Nutrition and dietetics Biochemistry previous year

webtechlake
-
6
CPGET 2026 Carbohydrates & Lipids PYQS MCQs MSC Nutrition and dietetics Biochemistry previous year



Preparing for CPGET 2026? In this video, we break down the Carbohydrates and Lipids MCQs from the CPGET 2024 official paper with detailed, easy-to-understand explanations!

🔔 Subscribe for more CPGET 2026 subject-wise questions!

#Carbohydrates #Lipids #Biochemistry #Biomolecules #Glycolysis #FattyAcids #MolecularBiology #CPGET2026 #CPGETPreparation #CPGET2024PYQ #ugcnet #PostGraduateEntrance #nutritionalbiochemistry #ExamStrategy #nutritionanddietetics

source

The Science Behind Oatmeal and Diabetes

webtechlake
-
0
The Science Behind Oatmeal and Diabetes


Before Insulin, There Was Oatmeal

Before the discovery of insulin, the lives of many people with diabetes were saved or prolonged by Carl von Noorden’s oatmeal diet. As I discuss in my video Is Oatmeal Good for People with Diabetes?, he published his findings in 1903, which were received with a great deal of skepticism. But the critics were overcome in the following years by the weight of the evidence.

Acclaimed doctor James B. Herrick began to try the oatmeal diet on his patients. Initially very doubtful, he became astonished by the results, which led to the 1909 proclamation that no case of juvenile or adolescent diabetes should be deprived of the benefits of the oatmeal cure.

The great Elliott Joslin, founder of the oldest and largest diabetes clinic in the world, described the effects of oatmeal as “sometimes magical,” calling the oatmeal cure an unsolved mystery, referred to back then as “one of the greatest puzzles in diabetes.” They did have some clues, though. They found that animal protein had to be strictly excluded, as it annihilates the favorable action of oatmeal-type diets.

And now we know, more than a century later, that, indeed, animal protein intake intensifies insulin resistance, which is the cause of prediabetes and type 2 diabetes, whereas plant-based foods enhance insulin sensitivity, which is the opposite.

 

Is Oatmeal Good for People with Diabetes?

We’ve long known that higher consumption of whole grains, including oats, is associated with a lower risk of diabetes. As I discuss in my video How Does Oatmeal Help with Blood Sugars?, more than a dozen randomized controlled trials found that oats significantly improved both short-term and long-term blood sugar control, in addition to lowering cholesterol levels.

We think the benefits arise from a fermentable fiber in oats called beta-glucan. We know one of the underlying cholesterol-lowering mechanisms of oatmeal consumption might be its microbiome-manipulating ability––in other words, having a beneficial effect on our intestinal bacteria.

 

What’s So Great About the Fiber in Oatmeal?

A little fiber goes a long way. Our good gut flora uses fiber to make short-chain fatty acids that have anti-inflammatory effects. There are dozens of randomized controlled trials showing the types of fiber found in oats and beans can improve long-term blood sugar control in people with diabetes. Why? Because the gut bacteria selectively promoted by dietary fiber intake can help alleviate type 2 diabetes.

The oat fiber itself has been shown to act as a prebiotic, boosting the growth of beneficial bacteria like Lactobacillus and Bifidobacteria. So, between the lack of animal protein, lack of animal fat, and bursting at the seams with prebiotic fiber, it’s no wonder that oatmeal diets grew to become part of the clinical routine in the treatment of diabetes.

 

How Soon Can You See Results?

As I discuss in my video Oatmeal Diet Put to the Test for Diabetes Treatment, several studies have suggested that a few days of eating oatmeal could have beneficial effects for about a month afterward. In a randomized, controlled, crossover trial, not only did insulin needs drop by about 40% in just two days, compared to just restricting calories alone with a hypocaloric diabetic diet, but a measure of long-term blood sugar control taken four weeks later reflected the benefit.

Other new studies have shown the same thing. Two days of oatmeal significantly reduced the required amount of insulin and improved blood sugar levels, with beneficial effects noted for up to four weeks. Consider this: Patients with uncontrolled type 2 diabetes on the two-day oatmeal diet experienced a 40% reduction of insulin dose, accompanied by almost normalization of average blood sugars. Although the intervention only lasted for two days, researchers observed a lasting significant reduction of insulin dosage and ameliorated mean blood sugars for weeks after the participants were dismissed from the study—and that was after they resumed their regular diets.

Put people on a diet packed with oats, beans, fruits, vegetables, and nuts, and the number of their gut fiber-feeders churning out beneficial short-chain fatty acids shoots up, and fasting diabetic blood sugars drop by about 25% within one month. The more fiber-feeders they fostered, the better their blood sugar control. When the fiber-promoted short-chain fatty acid producers were present in greater diversity and abundance, participants had better improvement in their hemoglobin A1c levels (which is a measure of longer-term blood sugar control).

charts showing how high-fiber diets can alter the gut microbiome and improve blood sugars in those with type 2 diabetes

 

Are There Any Downsides to Oatmeal?

If you try an oatmeal diet, your physician should be ready to rapidly deprescribe your blood sugar drugs or else you could become dangerously overmedicated. Oatmeal interventions should not be performed in patients who might have difficulties in reporting symptoms of low blood sugar. The downside of trying oatmeal days is that it may work a little too well, so it must be done under close medical supervision.

 

The Glycemic Index of Oatmeal

Whole grains are good, but intact whole grains are better. The wholiest of grains: groats.

Oat groats have their inedible outer husks removed during processing. They can then be sliced into two to four pieces to make steel-cut (also known as pinhead or Irish) oats, which are considered a low-glycemic-index food, averaging under 55.

Oat groats can also be coarsely ground into Scottish oatmeal or steamed and flattened into “old-fashioned” rolled oats, which have a glycemic index of 55.

Instant oats are steamed longer and rolled even more thinly. Scoring 79, it’s considered a high-glycemic-index food, but not as bad as some breakfast cereals, which can get into the 80s or 90s.

 

Jazzing Up Oatmeal

Oatmeal is a classic whole-grain breakfast, and there are plenty of ways to enjoy it.

  • Of course, fruit and nuts are popular additions. A berry banana oatmeal bowl is quick and easy, and cinnamon baked apples make for a cozy breakfast. Assemble overnight oats or baked carrot cake oatmeal the night before to simplify your morning.
  • To add another type of fiber for your gut flora, mash cannellini beans into your oatmeal—my friend Paul swears you can’t even see or taste them.
  • I like to start my mornings with what I call my BROL bowl. BROL stands for barley, rye, oats, and lentils. I use oat groats (also called hull-less and hulled oats). I premix all the ingredients in a 1:1:1:1 ratio and then cook one scoop of dry BROL and two scoops of water in an electric pressure cooker. That makes a base with great texture. 

Once you have your BROL base, pick your toppings. When I feel like something sweet, my go-to is a chocolate-covered-cherry sensation. I make it with frozen dark red cherries, cocoa powder, dates, and walnuts or pumpkin seeds.

You can easily turn that BROL bowl savory; here’s a version made with sautéed greens. Google “savory oatmeal” for all sorts of interesting dishes involving mushrooms, herbs, curry, roasted vegetables—you name it!



Insulin Doctor: This Is The First Sign Of Dementia! The Shocking Link Between Keto & Brain Decline!

webtechlake
-
27
Insulin Doctor: This Is The First Sign Of Dementia! The Shocking Link Between Keto & Brain Decline!



No.1 Keto Doctor DR. ANNETTE BOSWORTH reveals how to reverse insulin resistance, cut belly fat, avoid early dementia, why eating late spikes glucose, and the sardine-only reset for ketosis.

Dr Annette Bosworth, commonly known as Dr Boz, is an internal medicine doctor with over 2 decades of experience, who helps reverse medical problems through healthy Keto living. She educates the audience on her YouTube platform ‘Dr Boz’ and is the bestselling author of several books, including, ‘KetoCONTINUUM: Consistently Keto Diet for Life’.

She explains:
◼️How keto done wrong can actually damage your brain
◼️The fastest way to generate ketones and reduce inflammation
◼️Why breakfast is the most dangerous meal for insulin resistance
◼️The simple test that tells you if your brain is running on fat or sugar
◼️The science behind the “Dr. Boz Ratio” and how it predicts healing

00:00 Intro
02:03 What Made You Who You Are Today?
03:10 Modern Medicine: Fixing vs Preventing
04:04 Predicting Chronic Illness a Decade in Advance
08:16 Best Time of Day to Eat for Health
12:52 The Biggest Issue With Insulin Resistance
14:14 Warning Signs of Excess Insulin
18:22 Do You Have Skin Tags Or Hairless Toes?
20:29 How Keto Helped My Patients Reverse Grey Hair
21:26 How to Measure Your Ketone Levels Accurately
23:01 Key Benefits of Being in Ketosis
25:06 Brain Differences on a Keto Diet vs Standard Diet
27:25 How Long Did It Take Annette to Reach Ketosis?
31:01 Can You Lift Weights on Keto?
32:25 Improved Strength and Power on Keto
34:03 Can Keto Help With Neurodegenerative Diseases?
38:26 Testing Steve’s Ketones and Blood Sugar
40:53 Testing Dr. Boz’s Ketones
42:24 How Cortisol Affects Your Metabolism
43:28 Testing Jack’s Ketone Levels
45:00 Do You Need to Fully Cut Carbs?
46:14 My Mum’s Cancer Journey With Keto
47:19 12 Steps to Stay Consistently in Ketosis
51:20 The Difference Between Men and Women on Keto
54:36 Sardines Challenge: A Keto Kickstart
57:18 What Macros You Need to Get Into Ketosis
57:54 Keto Grocery List Essentials
59:02 What About Net Carbs on Keto?
59:22 30 Days of Eating Only Sardines: What Happened
1:02:45 Does High Fat Affect the Gut Microbiome?
1:06:43 Is Your Microbiome Diverse Enough on Keto?
1:07:23 The Role of Vitamin D in Health
1:08:20 Lowering Insulin to Improve Vitamin D Levels
1:09:36 Ads
1:10:30 The Importance of Magnesium on Keto
1:11:30 The Role of Omega-3 Fatty Acids
1:11:41 Should You Take Exogenous Ketones?
1:12:11 Exogenous vs Naturally Produced Ketones
1:14:19 Putting My Mum on Keto During Cancer
1:20:27 Can Keto Reverse Cancer?
1:22:42 What Is Methylene Blue?
1:24:34 Should You Take Creatine?
1:26:48 Natural Alternatives to GLP-1 Drugs
1:28:42 How to Stop Food Cravings Effectively
1:31:32 Keeping People Motivated on Their Health Journey
1:32:44 Ads
1:34:55 They Tried to Sue Me for Fraud
1:46:41 Finding Inner Peace During Stressful Times

Independent research: https://stevenbartlett.com/wp-content/uploads/2025/11/DOAC-Dr-Annette-Bosworth-Independent-Research-further-reading-1.pdf

Follow Dr Boz:
Instagram – https://bit.ly/4pjpvvs
YouTube – https://bit.ly/4p9b5ha
Website – https://bit.ly/3X0aHWo

You can purchase Dr Boz’s book, ‘KetoCONTINUUM’, here: https://amzn.to/4awYzUL

Get up to 20% off the new 1% Diary with early Black Friday bundles https://bit.ly/diarynov25ar

The Diary Of A CEO:
◼️Join DOAC circle here – https://doaccircle.com/
◼️Be the first to hear about Steven’s new book – https://bit.ly/jfdi-doac
◼️Shop the 1% Diary – https://bit.ly/3YFbJbt
◼️The Diary Of A CEO Conversation Cards (Third Edition) – https://g2ul0.app.link/f31dsUttKKb
◼️Get email updates – https://bit.ly/diary-of-a-ceo-yt
◼️Follow Steven – https://g2ul0.app.link/gnGqL4IsKKb

Sponsors:
Shopify – https://shopify.com/bartlett
Wispr – https://wisprflow.ai/DOAC
KetoneIQ – Visit https://ketone.com/STEVEN for 30% off your subscription order

source

STOP EATING Bland & Boring Food! Make High Protein & Low Calorie Recipes! #foodie #fitness #food

webtechlake
-
45
STOP EATING Bland & Boring Food! Make High Protein & Low Calorie Recipes! #foodie #fitness #food



Helping you Achieve your Goals while enjoying the foods you love!👨‍🍳❤️

There’s no reason for you to be eating plain boring foods when you can eat delicious macro friendly meals like this by making simple and easy adjustments!

My goal is to help as many of you, eating meals like this will make your fitness journeys more enjoyable, fun and more importantly sustainable!

I have lots more Easy, Delicious Macro Friendly Recipes in my Digital Cookbook!👨‍🍳📖❤️
.
.
.
.
#healthyrecipes #highprotein #healthymeals #fitness #foodie #easyrecipes #quickrecipes #lowcalorie #lowcaloriemeals #weightloss #fatloss #eathealthy #macrofriendly

source

Pesto Pasta Salad (vegetarian)

webtechlake
-
0
Pesto Pasta Salad (vegetarian)



Here’s a high protein Pesto Pasta Salad that’s easy to prep and bursting with flavor! Made with fresh basil, sweet tomatoes and protein pasta, it’s a delicious option for a crowd or your weekly rotation.

Increasing the amount of high quality protein in your diet can support everything from appetite and weight regulation to healthy aging and athletic performance (1). And there are some great bean-based pastas on the market these days (like this one from The Only Bean) that increase the protein in a meal while adding a wholesome carbohydrate source of fiber.

Beans are an excellent source of complex carbs and are high in fiber, giving them a stabilizing effect on your blood sugar and making them a sustained source of long-lasting energy (2).

This salad is so simple and filling! Make it vegetarian or with chicken based on your eating preferences. Pasta goals achieved!

Recipe

Yield: 6 servings
You will need: large pot, strainer, large bowl, food processor, measuring cups and spoons, mixing spoon
Key: T=Tablespoon; tsp=teaspoon

Ingredients:

  • 1 lb protein pasta (The Only Bean or or pasta made from chickpeas, lentils or edamame – protein amounts vary)
  • 1 pint cherry tomatoes, halved

For the Pesto:

  • 2 cups packed basil leaves, plus extra for serving
  • 1 cup spinach leaves
  • 2 T walnuts
  • 3-4 cloves garlic
  • 2 T lemon juice
  • 1/2 tsp sea salt
  • 1/4 cup olive oil
  • water, as needed

Directions:

  1. Bring a large pot of water to boil. While water is boiling, add pasta and cook according to package directions. Drain the pasta and rinse in cold water to cool. Transfer to a large bowl.
  2. Make pesto: Pulse basil and spinach in a food processor with walnuts and garlic until chopped and combined to an even consistency. Add salt and lemon juice and pulse in to mix. With food processor running, gradually drizzle in oil until everything is well blended, and an even consistency is formed. Scrape the sides of the food processor during this process as needed to ensure everything gets mixed in.
  3. Drizzle pesto over the pasta, and toss together. Add in cherry tomatoes and mix well.

Nutrition Facts

Serving Size: 1 portion

Servings per Recipe: 6

Calories per Serving: 364

Protein: 35

Carbohydrates: 30

Fat: 16

I hope you enjoy this recipe! Let me know in the comments below if you make it and how it turns out.

Want tasty recipes that support your workouts all planned out?

Check out my 30 Day Challenge Meal Plan!

References:

  1. Phillips, Stuart M. et al. “Protein “requirements” beyond the RDA: implications for optimizing health.” Applied Physiology, Nutrition and Metabolism. May 2016. Web. https://pubmed.ncbi.nlm.nih.gov/26960445/
  2. Winham, Donna M. et al. “Glycemic Response to Black Beans and Chickpeas as Part of a Rice Meal: A Randomized Cross-Over Trial”. Nutrients. Oct 2017. Web. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5691712/

The post Pesto Pasta Salad (vegetarian) appeared first on The Betty Rocker.

Half An Hour Weight Loss – 30 Min Home Workout To Burn Fat

webtechlake
-
43
Half An Hour Weight Loss – 30 Min Home Workout To Burn Fat



If you only have half an hour available everyday and you want a good and effective workout to help you lose weight at home – then this routine is for you!

This workout contains simple bodyweight exercises that doesn’t require much space or additional equipment.

Just press play, and start the workout! The trainer will count the reps for you and show you how to do the exercise, and what exercise follows next!

Good luck and leave me a comment below, tell me if it’s easy or hard for you!

Make sure to subscribe to receive home video workouts 3 times per week! ❤️💪

source

Ratatouille Lasagna (Noodle-Less & High Protein)

webtechlake
-
0
Ratatouille Lasagna (Noodle-Less & High Protein)


This post may contain affiliate links. Read my disclosure policy.

This Noodle-less Ratatouille Lasagna is a high-protein, gluten-free vegetarian dinner made with summer vegetables and cottage cheese, with over 39g protein per serving.

Ratatouille Lasagna

Noodle-less Ratatouille Lasagna

When I was working on the vegetarian chapter of Skinnytaste High Protein, I quickly realized how challenging it can be for vegetarians to get enough protein without relying on highly processed ingredients. This Noodle-less Ratatouille Lasagna was inspired by that challenge. I use half of the traditional ratatouille vegetables as the “noodles” and the other half in the sauce, creating a dish that’s reminiscent of my zucchini lasagna, and my eggplant parmesan, but with all the flavors of ratatouille. I also swap the ricotta for cottage cheese to boost the protein, making this a satisfying vegetarian main dish with over 39 grams of protein per serving. It’s a delicious way to make the most of fresh summer produce while enjoying all the comfort of lasagna in a lighter, veggie-packed form.

Why This Ratatouille Lasagna Recipe Works

Gina @ Skinnytaste.com

I love that this recipe transforms classic ratatouille into a hearty vegetarian dinner that’s naturally gluten-free and packed with protein. Here’s why it works:

  • High in protein: Cottage cheese and mozzarella pack in over 39 grams of protein per serving, making this a satisfying vegetarian main dish.
  • A lighter take on lasagna: Thin slices of eggplant and zucchini replace traditional noodles, adding extra vegetables while keeping it lower in carbs.
  • Naturally gluten-free: By replacing traditional lasagna noodles with layers of eggplant and zucchini, this dish is naturally gluten-free without sacrificing comfort or flavor.
  • High in fiber: Eggplant, zucchini, tomatoes, and onions add plenty of fiber to help keep you full and make this a well-balanced meal.
  • Big ratatouille flavor: Using classic summer vegetables in both the layers and sauce creates deep, rich flavor in every bite.
  • Great for meal prep: You can prepare it a day early and then bake. Plus, you can freeze it for later.

 

Gina signature

Ingredients You’ll Need

You’ll need lots of vegetables, cheese, and herbs, plus a few kitchen staples, to make this healthy noodle-less ratatouille lasagna recipe. See the recipe card below for the exact measurements.

Ratatouille Lasagna ingredients

Cheese filling

  • Cheese: Part-skim cottage cheese and mozzarella, grated parmesan
  • Egg prevents the cheese from running out when baked.
  • Salt and pepper for flavor

Vegetables

  • Ratatouille vegetables: Diced onion, minced garlic, and yellow and red bell peppers
  • Canned crushed tomatoes are the base of the ratatouille. I like Tuttorosso.
  • Seasoning: Salt, pepper, crushed red pepper flakes
  • Herbs: Bay leaf, fresh thyme, fresh basil
  • Vegetable Lasagna Noodles: Sliced zucchini, yellow squash, and eggplant

How to Make Noodle-less Ratatouille Lasagna

To make thin, evenly sliced vegetable “noodles,” use a mandolin with adjustable thickness settings to cut them 1/8-inch thick. Mandolins can be dangerous, so I like to wear this cut-proof glove to be extra safe. See the recipe card at the bottom for printable directions.

Tomato Sauce
Cheese filling
Ratatouille Lasagna with grilled zucchini
eggplant layer
  1. Drain the cottage cheese in a mesh sieve (aka colander) while you cut the vegetables. 
  2. Make the ratatouille: Sauté the onion and garlic, then add the salt, pepper, crushed tomatoes, red pepper flakes, herbs, and bell peppers. Cook for 8 to 10 minutes on medium-low heat.
  3. Cook the lasagna noodles (zucchini, squash, and eggplant) in a grill pan for a few minutes on each side. Transfer to paper towels to absorb excess moisture.
  4. Prepare the cheese filling by mixing all the ingredients in a bowl.
  5. Assemble the lasagna: Spread tomato sauce in the bottom of a glass casserole dish. Then start layering: eggplant, half of the cheese, sauce, zucchini, sauce, remaining cheese, yellow squash, and remaining squash. Cover with foil.
  6. Bake the vegetable lasagna at 375°F for 25 minutes. Uncover and bake for another 30 minutes until there’s no more liquid and the veggie noodles are soft. Top with the remaining mozzarella and bake for an additional 10 minutes until melted.
  7. Let it rest for 10 to 15 minutes before slicing.
Noodle-Less Ratatouille Lasagna

Variations

  • Vegetable noodles: Feel free to use more of only one or two vegetables if you don’t want to use all three.
  • Cheese: Swap cottage cheese for ricotta.
  • Egg allergy? Skip the egg. The cheese mixture might be a little runnier, but it’ll still work.
  • Herbs: Substitute parsley or rosemary for basil or thyme.
  • Make it spicier: Add more crushed red pepper.
  • Increase the protein: Brown ground turkey or Italian turkey sausage with the aromatics.
  • Feeding a larger crowd? You can easily double this recipe to make 8 servings in a 9-x-12 baking dish.

More Ways To Use Cottage Cheese

If you have extra cottage cheese in the fridge, be sure to check out my collection of healthy cottage cheese recipes for even more ways to use it.

Ratatouille Lasagna
Skinnytaste High Protein cookbook protein

Prep: 30 minutes

Cook: 1 hour 20 minutes

resting time: 10 minutes

Total: 2 hours

Yield: 4 servings

Serving Size: 1 /4th

Veggies and Sauce:

  • ½ tablespoon extra virgin olive oil
  • ½ small onion, diced
  • 3 garlic cloves, minced
  • 1 teaspoon kosher salt
  • ⅛ teaspoon fresh black pepper
  • 28 ounce can crushed tomatoes, I love Tuttorosso
  • ⅛ teaspoon crushed red pepper flakes
  • 1 bay leaf
  • 1 teaspoon fresh thyme leaves
  • ½ cup chopped fresh basil leaves, divided
  • 1 small red bell pepper, diced
  • 1 small yellow bell pepper, diced
  • 1 small zucchini, about 7 ounces, sliced ⅛th inch thick lengthwise
  • 1 small yellow squash, about 7 ounces, sliced ⅛th inch thick lengthwise
  • 1 medium eggplant, sliced ¼ inch thick lengthwise, 9 ounces total

  • Preheat oven to 375°F. Drain the cottage cheese in a mesh sieve while preparing the vegetables.

  • In a large non-stick skillet add olive oil and sauté onions and garlic over medium heat 2 to 3 minutes, until fragrant. Add 1 teaspoon salt, black pepper, crushed tomatoes, red pepper flakes, bay leaf, thyme, half of the basil, red and yellow bell pepper and cook another 8 to 10 minutes, partially covered on medium-low heat.

  • Meanwhile, spray a large nonstick grill pan with oil and grill the zucchini, squash and eggplant 2 to 3 minutes on each side. Set aside on paper towels.

  • In a medium bowl, mix the drained cottage cheese, half of the mozzarella, Parmesan cheese, remaining basil and egg until thoroughly combined, then season with the ½ teaspoon of salt and ¼ teaspoon black pepper.

  • Assemble the dish: Spread ½ cup of the sauce to the bottom of a glass 11 x 7 ½ x 3 inch casserole dish. Layer the eggplant, overlapping as needed to make the first layer, coming up a little on the sides. Top with half of the cheese mixture, 1 cup sauce then add the layer of zucchini. Top with another cup of sauce, the remaining cheese mixture, then the yellow squash. Finish with the remaining sauce and cover with foil, and bake 25 minutes until the vegetables start to get tender. Uncover, and bake 30 minutes more until the liquid dries up and the vegetables are tender. Top with the remaining mozzarella cheese and bake 10 more minutes, until the cheese melts.

  • Remove from the oven and let it rest 10 to 15 minutes before cutting. Slice into 4 pieces.

Last Step:

Please leave a rating and comment letting us know how you liked this recipe! This helps our business to thrive and continue providing free, high-quality recipes for you.

Serving: 1 /4th, Calories: 415 kcal, Carbohydrates: 37 g, Protein: 39 g, Fat: 16.5 g, Saturated Fat: 8 g, Cholesterol: 95 mg, Sodium: 1500 mg, Fiber: 12 g, Sugar: 20 g

Storage

  • Refrigerate the leftovers for up to 4 days.
  • Freezer: Store individual servings in smaller glass containers. Freeze for up to 3 months. 
  • Thaw in the fridge, then reheat in the microwave or oven until warm.

FAQ

How do I make vegetable lasagna less watery?

A common mistake in veggie lasagna is not removing excess moisture from the vegetables. To prevent a watery lasagna, grill the eggplant, zucchini, and squash planks before layering them. Additionally, drain the cottage cheese and bake the lasagna uncovered for part of the cooking time to further reduce liquid. While this may take a bit longer, the extra effort is worth it in the end.

Can I make noodle-less ratatouille lasagna ahead of time?

To make ahead, assemble the entire dish, cover it, and refrigerate overnight. The next day, remove it from the fridge while you preheat the oven, then bake as instructed.

Is it better to freeze lasagna cooked or uncooked?

It’s better to freeze this vegetarian lasagna uncooked. Assemble it in a freezer-safe dish, cover with plastic wrap and foil, then freeze. To bake, thaw in the fridge the day before and bake as directed.

Ratatouille Lasagna

More Lasagna Recipes You’ll Love

Check out these five healthy lasagna recipes, plus my zucchini recipes for more inspiration!

Healthy Tuna Melt with Cottage Cheese (No Mayo!)

webtechlake
-
0
Healthy Tuna Melt with Cottage Cheese (No Mayo!)


If you’re looking for a quick, protein-packed lunch that actually tastes amazing, this is it. I’ve been making this herby cottage cheese tuna melt on repeat, and it’s become one of my favorite 6-minute meals. Swapping mayo for cottage cheese keeps things light while adding an extra boost of protein — and honestly, the fresh dill and parsley take it to a whole new level.

This healthy tuna melt is made with canned tuna, creamy cottage cheese (no mayo!), fresh dill, parsley, and green onions, all piled onto toasted sourdough and topped with melty muenster cheese. It’s an open-faced tuna melt that’s high in protein, big on flavor, and ready in just 6 minutes with only 9 simple ingredients, and packs a whopping 46g of protein per sammie. It’s the ultimate cottage cheese recipe for lunch!

healthy tuna melt with cottage cheese served with chips and pickle

Why You’ll Love This Healthy Tuna Melt

  • High protein: With canned tuna and cottage cheese combined, this tuna melt packs around 40 grams of protein per serving.
  • No mayo needed: Cottage cheese gives you all the creaminess of mayo with way more protein and less fat. You won’t miss it!
  • Fresh and herby: Fresh dill and parsley make this taste so much brighter than your average tuna melt. It’s a total game changer.
  • Ready in 6 minutes: Just 5 minutes of prep and about 1 minute under the broiler. Nine ingredients, one delicious open-faced sandwich.
  • Canned tuna: I like using solid white albacore tuna packed in water. Make sure to drain it really well so your bread doesn’t get soggy.
  • Cottage cheese: 2% cottage cheese replaces mayo here. It adds creaminess and a protein boost without the extra fat. If you love cottage cheese egg salad, you’ll love this same swap in a tuna melt.
  • Fresh dill and parsley: This is what makes this tuna melt special! The fresh herbs add so much flavor and freshness. I highly recommend using fresh over dried here.
  • Green onions: A little crunch and mild onion flavor without being overpowering.
  • Sourdough bread: A thick-cut slice of sourdough is sturdy enough to hold all the toppings and gets perfectly toasty. You could also try this on a cottage cheese wrap for a fun twist!
  • Muenster cheese: Muenster melts beautifully and has a mild, buttery flavor that pairs perfectly with the herby tuna salad.
tuna cottage cheese and fresh herbs in mixing bowl
cottage cheese tuna salad mixed in glass bowl
spreading cottage cheese tuna salad on sourdough toast
placing muenster cheese slices on tuna melt

How to Make a Healthy Tuna Melt

This cottage cheese tuna melt comes together so fast. You’ll mix the tuna salad filling with cottage cheese and fresh herbs, pile it onto toasted sourdough, top it with muenster, and broil until bubbly and golden. The full ingredient amounts and detailed instructions are in the recipe card below!

Tips for the Best Tuna Melt

  • Drain the tuna well: Excess liquid is the number one cause of a soggy tuna melt. Press the tuna against the side of the can or use a fine mesh strainer to get as much water out as possible.
  • Toast the bread first: Starting with already-toasted sourdough gives you a sturdier base that won’t get mushy under the tuna salad.
  • Watch the broiler closely: Broiling only takes about 1 minute, and things can go from perfectly melted to burnt fast. Keep the oven door cracked and stay close!
  • Use thick-cut bread: A thicker slice of sourdough holds up better under all the toppings and gives you a nicer crunch.
  • Cheese swaps: Muenster is my favorite here, but cheddar, Swiss, pepper jack, or provolone all work great. Use whatever you have on hand!
  • Bread swaps: Try whole wheat, rye, an English muffin, or gluten-free bread. Just make sure to toast it first.
  • Fun add-ins: Everything bagel seasoning, red pepper flakes, capers, or diced celery are all great additions to the tuna salad.
  • Air fryer method: Skip the broiler and pop your assembled tuna melt in the air fryer at 400°F for 3-4 minutes until the cheese is melted and bubbly.
  • Make it a wrap: Swap the bread for a tortilla and make a cottage cheese wrap style tuna melt.
  • Love cottage cheese in savory recipes? Try my cottage cheese mac and cheese next — same creamy, protein-packed vibes!
  • Meal prep the tuna salad: The cottage cheese tuna salad filling can be made ahead and stored in an airtight container in the refrigerator for up to 3 days. This makes weekday lunches super easy — just spread it on toast and broil when you’re ready to eat.
  • Assemble fresh: For the best texture, I recommend assembling and broiling the tuna melt right before serving. The bread will get soggy if it sits too long.
  • Not freezer-friendly: I don’t recommend freezing this tuna melt, as the texture of the cottage cheese and bread changes after thawing. If you love tuna salad sandwiches, the filling is best enjoyed fresh or refrigerated.
Can you taste the cottage cheese?

Not really! Once the cottage cheese is mixed with the tuna, herbs, and lemon juice, it just tastes creamy and tangy. You won’t get any distinct cottage cheese flavor — it blends right in and acts as a lighter, protein-packed substitute for mayo.

How much protein is in a tuna melt with cottage cheese?

This healthy tuna melt has approximately 40 grams of protein per serving, thanks to the combination of canned tuna, cottage cheese, and muenster cheese. That’s significantly more protein than a traditional mayo-based tuna melt.

Can I use a different type of cheese?

Absolutely! While muenster is my go-to because it melts so beautifully, you can swap it for cheddar, Swiss, pepper jack, provolone, or any cheese that melts well. Use whatever you have on hand or prefer.

Can I make this tuna melt in an air fryer?

Yes! Instead of broiling, place the assembled tuna melt in the air fryer at 400°F for 3-4 minutes until the cheese is melted and bubbly. Keep an eye on it since air fryer times can vary.

Is this tuna melt good for meal prep?

The cottage cheese tuna salad filling is great for meal prep — make a batch and store it in the fridge for up to 3 days. When you’re ready to eat, just spread it on toasted bread, add cheese, and broil. I don’t recommend assembling the full tuna melt ahead of time, as the bread will get soggy.

More Tuna Recipes

If you love this healthy tuna melt, you have to try some of my other favorite tuna recipes!

  • Add the tuna, cottage cheese, green onions, dill, parsley, lemon juice, and salt to a bowl. Stir to combine.

  • Spread the tuna salad on top of the toasted sourdough and top with a slice of muenster cheese.

  • Place on a baking sheet and broil until the cheese is melted and golden brown, about 1 minute. Watch closely to prevent burning.

  • Remove from the oven and serve immediately.

  • Cheese swap: Feel free to use any type of cheese in place of muenster — cheddar, Swiss, pepper jack, and provolone all work great.
  • Drain your tuna well: Press the tuna against the side of the can or use a fine mesh strainer to remove excess water. This prevents a soggy tuna melt.
  • Air fryer option: Instead of broiling, air fry the assembled tuna melt at 400°F for 3-4 minutes until the cheese is melted and bubbly.
  • Meal prep tip: The tuna salad filling can be made ahead and stored in the refrigerator for up to 3 days. Assemble and broil fresh for the best texture.

Calories: 460 kcal, Carbohydrates: 36 g, Protein: 46 g, Fat: 14 g, Fiber: 2 g, Sugar: 5 g

Nutrition information is automatically calculated, so should only be used as an approximation.

Photography by: The Wooden Skillet



Kyoto recap, bamboo forest, and monkey park

webtechlake
-
0
Kyoto recap, bamboo forest, and monkey park


Sharing the last of my Japan posts! We had the most magical time in Kyoto and I’m excited to share the details with you if you’re considering adding this to your travel list!

More posts from our incredible time in Seoul and Tokyo:

Seoul recap

Korean head spa experience

Tokyo recap and why I love Japan

and Tokyo eats + gf picks

Kyoto recap, bamboo forest, and monkey park

So many of our friends had told us to take a bullet train to explore nearby areas while we were in Tokyo. Okinawa, Nara, Kyoto, and Osaka were highly recommended. I think I mentioned in a previous post that I was intimiated by planning this trip, and adding another travel leg felt like a little too much for my brain. One of my friends told us that we’d regret going to Tokyo and not seeing Kyoto, so we decided to make it happen… and it ended up being my personal highlight of the trip.

While Tokyo is bustling with bright lights and tall buildings, Kyoto feels like more cinematic, serene Japan. Think lantern-lined streets, temples, and geishas.

The bullet train was SUCH a cool experience – we were going 200mph and it was so pleasant and way more enjoyable/hassle-free than air travel –

(Mt Fuji!!)

and before we knew it, we were checked into our hotel in Kyoto.

We stayed at the Gion Elite Terrace, which I booked through Amex travel (<— our referral link) and would highly recommend. We will absolutely stay there again. The lobby was stocked with amenities, tea, hot cooca and coffee, and the rooms were super clean and modern. The girls had to flip a coin over who could sleep in the loft area… P won.

It also had an oxygenated bathtub which infuses the water with tiny oxygen bubbles. They claim to help eliminate free radicals (great for anti-aging), improve skin texture, keep your skin warm after the bath (you don’t feel cold afterwards), and help with sleep. I found all of these things to be true. I looked at purchasing one with the bathroom remodel and mold remediation thing we’re doing but it’s a casual 27k. It’s cheaper for me to fly back to Japan and use it there lol.

We spent our first night exploring. Gion is absolutely breathtaking and we walked over the bridge and saw TONS of cute shops and restaurants.

(dress is here!)

(Saw a nutria in the river which is apparently an invasive species but we all loved him)

Dinner was at Pontocho Shabushabu Sukiyaki Kiraku, which I found on Tabelog. It’s a restaurant review service used by locals (this was popular in Korea, too) and a friend told us that anything over a 3.0 is going to be excellent. They did not lead us astray.

Shabu shabu is like Japanese hot pot with a boiling pot of broth on the table and veggies and meat to cook. There are different sauces to dip and multiple courses. We had wagyu and kobe beef, lots of tasty veggies, and afterwards, they made noodles for Liv and the Pilot and egg soup for me and P (gluten-free option) using the broth.

The next day, we woke up early and headed to the Bamboo Park, which was one of my favorite parts of the entire trip.

We were surrounded by bamboo. It was just so lush, green, and peaceful. We made the hike up to Arashiyama monkey park, where monkeys roam freely around you. One kept walking inches away from my legs!

The rest of the day was spent shopping and lunch was at Engine Ramen. They have a gluten-free ramen option and it was everything. SO flavorful and satisfying. I’ll dream about this bowl of ramen until we’re back!

The next day, we headed back to Ginza, where we spent another night and day before finishing out the trip.

I still have Japression and am doing what I can to find tiny pieces of Japan here. I think one of the things I love most about trips like this isn’t necessarily the location (even though in this case, the location was truly breathtaking), but the uninterrupted time with family, chance to slow down, more walking and time in nature. Less time scrolling, more time enjoying. I feel like I’m being annoying about how much it changed my life, but this trip really affecting me on a soul level. It was unlike anything I’ve experienced, and it was meaningful to see how traditional and current can coexist, the way everyone in Japan seems to take enormous pride in what they do, the community acting for the good of others instead of selfishness. It was a lot to soak in. We’ve been home a month and I still think about it every day.

Thank you for reading about our adventures!! What have you been up to this summer? Any fun trips on the horizon?

xo

Gina

123...278Page 1 of 278

Take Control of Your Health, Take Control of Your Weight. Your Weight Loss Journey Starts Today”

©weightlossforsure | All rights reserved

Quick access

Latest articles