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Peach Crisp (Healthy and Easy!)

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Peach Crisp (Healthy and Easy!)



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This light and delicious Peach Crisp is made with sweet, juicy summer peaches and topped with crunchy oats and roasted almonds. Enjoy it for dessert or even breakfast!

Peach Crisp

Peach Crisp

This healthy Peach Crisp is one of my favorite ways to enjoy sweet, juicy summer peaches. It’s topped with a crisp oat and roasted almond topping that adds the perfect amount of crunch without being too heavy. Serve it warm with a scoop of vanilla ice cream for dessert, or enjoy it for breakfast with a spoonful of Greek yogurt.

Why This Peach Crisp Recipe Works

Gina @ Skinnytaste.com

Fruit desserts are some of my favorites, and nothing beats a fresh peach crisp in the summer. It’s lighter and healthier than many other desserts but just as satisfying. It’s the perfect after-dinner treat.

  • Easy: After you prep the peaches, the rest is a breeze! Just mix the filling and topping ingredients and bake.
  • Light summer dessert uses fresh peaches and minimal sugar and butter 
  • Adaptable for various diets: Tips below for making it dairy-, nut-, and gluten-free
Gina signature

Ingredients You’ll Need

The peach crisp ingredients are divided into two groups: the filling and the topping. See the recipe card below for the exact measurements.

Peach Crisp

Peach Crisp Filling

  • Ripe peaches will make the dessert sweeter without needing a ton of added sugar. You’ll need to peel and slice all of them.
  • Sweetener: I used monk fruit, a zero-calorie sweetener, but you can also use granulated sugar.
  • Kosher salt: Use just a little to balance the sweetness.
  • Cornstarch thickens the filling, preventing the crisp from becoming watery.

Crisp Topping

  • Oats are the base of the streusel topping. Use quick or rolled oats.
  • Slivered roasted almonds: You can usually find slivered almonds easily at the grocery store. If yours aren’t roasted, roast them on a baking sheet at 350°F for about 5 minutes until they’re golden brown. You can also toast whole almonds and then slice them.
  • Whole wheat flour provides a little extra fiber.
  • Sweetener: Use brown sugar or brown monk fruit sweetener.
  • Cinnamon adds warmth and flavor. 
  • Melted butter holds all the topping ingredients together.

Peach Tips from Gina’s Test Kitchen

  • If your peaches aren’t ripe, store them in a brown paper bag for a day or two. You might also want to buy a few extras in case some don’t ripen as quickly as others.
  • To peel peaches easily, bring a large pot of water to a boil. Score an X on the bottom of each peach, then blanch them in hot water for 1 minute, making sure they are fully submerged. Remove with a slotted spoon, and the skin will slip off.
  • You can also peel them with a vegetable peeler or skip this step entirely. Since peach skin is so thin, it won’t be that noticeable once baked.
  • If you have a surplus of ripe peaches, you can peel and slice them, then freeze them to make the crisp later.

How to Make Peach Crisp

After peeling and slicing the fruit, the rest of the dessert comes together in just a few minutes. Check the recipe card at the bottom for printable instructions.

peaches and cornstarch in a bowl
peaches in a pie dish
oat crisp topping
Peach Crisp
  1. Fruit filling: Mix the peaches, sugar, and salt in a bowl, then toss with cornstarch. Place in a deep pie dish. If you don’t have a pie dish, an 8×8 or 9×9-inch dish will work.
  2. Crisp topping: Mix oats, flour, almonds, sweetener, cinnamon, and butter in a bowl. Sprinkle over the peaches.
  3. Bake the peach crisp at 350°F for 40 to 50 minutes. Once the oat topping is golden brown and the peaches are bubbly, it’s done. The filling will keep thickening as it cools, so let it sit on a wire rack for 5 to 10 minutes before serving.
Peach Crisp

Variations

  • Switch up the fruit: Swap peaches for nectarines, or try a completely different fruit, like berries, pears, or apples.
  • Cornstarch alternative: Substitute arrowroot.
  • Flour: You can use white whole wheat flour or all-purpose flour. 
  • Gluten-free crisp: Substitute gluten-free oats and flour.
  • Nut options: Try it with pecans or walnuts.
  • Nut allergy? Omit the almonds.
  • Vegan peach crisp: Replace butter with melted coconut oil.
  • Eat it for breakfast: Repurpose leftovers and serve the fruit over plain Greek yogurt or cottage cheese.

Serving suggestions

Top this warm peach crisp with vanilla ice cream, frozen yogurt, or a dairy-free ice cream. Yogurt whipped cream or whipped coconut cream would also be delicious.

Peach Crisp
Skinnytaste High Protein cookbook protein

Prep: 20 minutes

Cook: 40 minutes

Total: 1 hour

Yield: 8 servings

Serving Size: 3 /4 cup

  • Heat oven to 350°F degrees.

  • Combine peaches, sugar and salt in a large bowl and mix well. Sprinkle with cornstarch. Toss until fruit is coated and transfer to an ungreased deep pie dish.

  • Combine the remaining topping ingredients in a medium bowl with a fork and sprinkle over the fruit.

  • Bake for 40–50 minutes until the topping is golden brown and the fruit juices are bubbling around the edges. Remove from the oven, place on a wire rack, and allow to cool for a few minutes before serving warm.

  • Serve with a scoop of ice cream or frozen yogurt, if desired.

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.

*To make this gluten-free swap out the flour for a gluten-free flour mix and use gluten-free oats.

To peel peaches easily, bring a large pot of water to a boil. Score an X on the bottom of each peach, then blanch them in hot water for 1 minute, making sure they are fully submerged. Remove with a slotted spoon, and the skin will slip off. You can also peel them with a vegetable peeler or skip this step entirely. Since peach skin is so thin, it won’t be that noticeable once baked.


 

Serving: 3 /4 cup, Calories: 183 kcal, Carbohydrates: 33 g, Protein: 4 g, Fat: 11.5 g, Saturated Fat: 4 g, Cholesterol: 16 mg, Sodium: 19 mg, Fiber: 3.5 g, Sugar: 10 g

Storage 

  • Refrigerate peach crisp for up to 3 days.
  • Freeze the baked crisp in the pie dish, wrapping it tightly with plastic wrap and then foil. You can also store it in smaller containers for individual servings. It’ll last for 3 months, and you can thaw it in the fridge.
  • Reheat in a 300-degree oven for about 20 minutes, or microwave smaller dishes until warm

FAQ

What is the difference between peach crisp and peach cobbler?

Both desserts have a sweet peach filling that’s baked in the oven. However, a crisp has a crumbly oat streusel topping, while a cobbler has a thicker, biscuit-like topping.

Can you use canned or frozen peaches in peach crisp?

While fresh summer peaches will give you a sweeter crisp, you can certainly use canned or frozen peaches when they’re out of season. Just remember to thaw frozen peaches before using. 

Canned and frozen peaches contain more liquid than fresh ones, so drain and pat them dry before using. If the filling has too much liquid, you might need to add a little more cornstarch.

Can you make peach crisp ahead of time?

There are two ways to make this crisp ahead of time.

1. Prepare the filling and topping, and refrigerate them in separate containers. The next day, assemble the crisp and bake it as instructed.
2. Bake the dish as instructed. Let it cool, then cover with foil and refrigerate overnight. While the oven preheats, let it sit at room temperature, then bake at 300°F for 20 minutes until the center is warm.

Can I double this peach crisp recipe?

Yes, you can double the recipe and bake the peach crisp in a 9×13-inch baking dish at 350°F. You may need to bake it for an extra 10 minutes or so to ensure it’s warm in the center, but I haven’t tested it. If you try it, let me know in the comments what time worked for you.

Peach Crisp

More Peach Dessert Recipes You’ll Love

For more healthy dessert ideas, check out these five delicious peach dessert recipes to make this summer!

Strawberry Protein Smoothie (19g Protein!)

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Strawberry Protein Smoothie (19g Protein!)


This strawberry protein smoothie tastes just like a slice of cheesecake in a glass — thanks to frozen strawberries, vanilla protein powder, Greek yogurt, and a crushed graham cracker topping that seals the deal. I’ve been making this exact combo since college, and it’s still my go-to when I want something that feels like dessert but delivers 19 grams of protein per serving. It’s especially good right now while strawberries are at their peak summer sweetness, but I make it year-round with frozen berries.

This strawberry protein smoothie blends up in under 5 minutes with frozen strawberries, vanilla protein powder, Greek yogurt, and a graham cracker crumble on top for that cheesecake flavor. It’s a high protein strawberry smoothie that works just as well as a quick breakfast as it does a post-workout recovery drink.

  • Total Time: 5 minutes
  • Yield: 1–2 servings
  • Level: Easy
  • Diet: Gluten-free, vegetarian
strawberry protein smoothie in a glass with graham cracker crumble on top

Why You’ll Love This Strawberry Protein Smoothie

  • Tastes like dessert: The graham cracker crumble on top makes this taste like strawberry cheesecake, not a chalky gym smoothie.
  • Ready in under 5 minutes: Just blend and go — no cooking, no prep beyond measuring.
  • 19g of protein per serving: A solid macro hit for breakfast or post-workout without needing a full meal.
  • Uses peak-season strawberries: Best made in summer when strawberries are at their sweetest, but frozen strawberries work year-round.
  • Only 5 ingredients: No weird or hard-to-find add-ins — just frozen strawberries, protein powder, Greek yogurt, almond milk, and graham crackers.

I make this the same week I stock up on farmers market strawberries every summer because the flavor difference compared to winter berries is unreal. It’s the strawberry protein smoothie I keep coming back to, no matter the season.

Ingredient Notes

Here’s what you need to make this strawberry cheesecake smoothie, plus a few substitution notes. If you’re looking for more ideas, check out The 10 Best Protein Shake Recipes for more protein smoothie inspiration.

  • Frozen strawberries: Use whole frozen strawberries for the thickest texture; fresh strawberries plus a few ice cubes work too, but they yield a slightly thinner smoothie.
  • Protein powder: Vanilla works best here to keep the cheesecake flavor front and center. Check out my protein powder guide for a breakdown of whey vs. plant-based vs. collagen, and which blends smoothest.
  • Greek yogurt: Adds creaminess and an extra protein boost; swap for plain or vanilla dairy-free yogurt if needed.
  • Almond milk: Any milk works — oat, regular dairy, or a higher-protein milk like Fairlife if you want to push the macros further.
  • Graham crackers: Crushed on top for the cheesecake effect — don’t blend them in, or you lose the crunch contrast.
strawberry cheesecake protein smoothie with fresh strawberries

How to Get the Perfect Texture

The most common issue with any protein smoothie is a chalky or gritty texture from the protein powder. Whey protein especially can seize up or clump if it’s over-blended or if there isn’t enough liquid, while plant-based and collagen powders tend to blend smoother from the start. I’ve tested a handful of protein powder brands in this exact strawberry protein smoothie, and the fix that works every time is simple: blend the liquid and protein powder together first, before adding the frozen strawberries, and don’t over-blend once everything is in.

If your smoothie turns out too thin, add a few more frozen strawberries or an extra ice cube. If it’s too thick to blend smoothly, splash in a little more almond milk until it loosens up.

Variations

  • Strawberry banana: Add half a frozen banana for extra creaminess. Try my Strawberry Banana Smoothie for the full version.
  • Triple berry twist: Swap half the strawberries for mixed berries, like in my Triple Berry Protein Smoothie.
  • Post-workout boost: Add an extra scoop of protein powder or a spoonful of nut butter for staying power after a workout.
  • Coconut version: Swap almond milk for coconut milk for a tropical spin, like my Post-Workout Strawberry Coconut Protein Smoothie.
  • Add a green: Blend in a handful of spinach or kale for a green protein smoothie — you won’t taste it, I promise.
  • Nut butter: Stir in a spoonful of peanut butter or almond butter for extra richness and staying power.
thick strawberry protein smoothie ready to drink

Storage

This strawberry protein smoothie is best enjoyed immediately, but leftovers keep in an airtight container in the fridge for up to 24 hours. Give it a good shake or a quick re-blend before drinking, since the fruit will separate slightly. I don’t recommend freezing it once it’s blended — the texture turns grainy.

FAQs

Can I make this strawberry protein smoothie ahead of time?

It’s best enjoyed right after blending, but you can store leftovers covered in the fridge for up to 24 hours. Give it a quick stir or re-blend before drinking since the fruit will settle.

Why is my protein smoothie grainy or chalky?

This usually happens when the protein powder doesn’t fully dissolve. Blend the liquid and protein powder together first, then add the frozen fruit — it makes a noticeably smoother texture. I’ve tested this with several whey and plant-based powders, and blending liquid plus powder first is the single biggest fix for chalkiness.

Is strawberry good for protein shakes?

Yes — strawberries add natural sweetness, fiber, and vitamin C without needing much added sugar, which pairs well with the protein powder’s flavor instead of masking it.

Can I use fresh strawberries instead of frozen?

Absolutely, though frozen strawberries give this smoothie its thick, milkshake-like texture without diluting it with ice. If using fresh, add a few ice cubes to keep it cold and thick.

Is this a good post-workout smoothie?

Yes — it delivers 19g of protein per serving along with carbs from the strawberries, making it a solid post-workout recovery option. For a bigger post-workout boost, add an extra half scoop of protein powder or a frozen banana for more carbs.

What protein powder works best in this smoothie?

Vanilla protein powder keeps the cheesecake flavor front and center. I recommend checking my protein powder guide — whey blends the creamiest, plant-based works for dairy-free, and collagen is a good middle ground if you want something neutral-tasting.

Smoothie Recipes

strawberry cheesecake protein smoothie from above

  • Place all ingredients into a high-speed blender and blend until smooth. Add more almond milk as needed depending on preference.

  • Serve immediately with some crushed graham cracker on top to make it really taste like strawberry cheesecake!

  • To make this extra cheese-cakey, you can also swap the Greek yogurt for cottage cheese. Trust us it’s legit.

Calories: 206 kcal, Carbohydrates: 28 g, Protein: 19 g, Fat: 2 g, Fiber: 5 g, Sugar: 13 g

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



Tim Tebow Explains How The Keto Diet Breaks Down Fat

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Tim Tebow Explains How The Keto Diet Breaks Down Fat



FInd out how to live a healthier life with Sharecare!
Visit https://www.youtube.com/c/SharecareTv
For more health and well-being content, make sure to subscribe to Sharecare’s YouTube channel. http://bit.ly/SubscribeToSharecare

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Don’t Miss the New Youtube Channel ” The Dish on Oz” http://bit.ly/DishOnOz for the best recipes of the Dr Oz Show!
Professional athlete Tim Tebow gives insight into what he eats on the ketogenic diet. Plus, find out what’s in Tim’s favorite “fat bomb” dessert and his go-to snack.

Read Dr. Oz’s blogs at iHerb: https://www.iherb.com/experts/dr-mehmet-oz

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Why Source Matters More Than Amount

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Why Source Matters More Than Amount


I discuss a public health case for modernizing the definition of protein quality.

In 2019, Dr. David Katz and colleagues, including one of my favorite researchers, David Jenkins, published a “public health case for modernizing the definition of protein quality.” The prevailing definition seems to have more to do with biochemistry than the overall effects on human health. The common belief that protein is “good,” and the more the better, combined with a definition of protein quality that favors animal protein, gives the impression that eating more meat, eggs, and dairy is desirable and preferable. But this is directly opposed to nutrition guidelines that are instead trying to push more plants. Although protein malnutrition is still common in many areas of the world, it is extremely rare in the industrialized world, where “the most formidable public health threats…are from chronic diseases,” not something like kwashiorkor, severe protein and calorie malnutrition.

In 2016, a landmark study was published out of Harvard, involving more than 100,000 people, that found that replacing animal protein with plant protein was associated with lower risk of dying prematurely. The worst offenders seemed to be processed meat like bacon, as well as egg protein (the egg whites). But swapping in even just 3% plant protein for any of the animal proteins, such as processed meat, unprocessed meat, chicken, fish, eggs, or dairy, was associated with a significantly lower risk of arguably the most important endpoint of all: death. See below and at 1:32 in my video Animal Protein vs. Plant-Based Protein.

But how do we know it’s the protein? The researchers adjusted for factors such as saturated fat intake, which suggested it wasn’t just the animal fat. But how can our body differentiate between protein from a plant and protein from an animal? Isn’t protein…protein? No. Generally, plant protein is low in branched-chain amino acids, unlike animal protein, and decreased consumption of branched-chain amino acids improves metabolic health. It could be the IGF-1, a cancer-promoting growth hormone that is boosted by so-called high-quality animal protein intake, though. We suspect the IGF-1 connection is cause and effect, since people born with higher IGF-1 levels, regardless of what they eat, appear to suffer higher rates of killers like type 2 diabetes and heart disease. Or, it could be something the Harvard researchers didn’t control for, such as toxic pollutants like dioxins and polychlorinated biphenyls (PCBs), since they tend to accumulate up the food chain into cattle, pigs, chickens, and fish and therefore end up on our plates. So, “plant-based protein, besides other health benefits, stands as an important step to lower the body burden of harmful pollutants of dietary animal-protein origin.”

If you don’t think a study with 100,000 people is enough, how about 400,000 people? The U.S. National Institutes of Health–AARP Diet and Health Study is the largest diet cohort study in history, and, again, researchers found that simply replacing 3% of calories from animal protein with plant protein was associated with a 10% lower overall mortality—and you get even twice that benefit if you get rid of eggs, too. That’s not a surprise, since egg consumption is associated with a higher risk of developing cardiovascular disease.

Put all the studies together on dietary protein intake and mortality, and people who eat more protein tend to live shorter lives. But this is “mainly driven by a harmful association of animal protein.” Plant protein intake is actually inversely associated with mortality, meaning those who eat more plant protein tend to live longer lives. More animal protein may mean more mortality, whereas more plant protein is correlated with less mortality, as you can see below and at 3:30 in my video.

So, the best of both worlds would be to increase the intake of plant protein instead of animal protein. In other words, as another meta-analysis concluded, “Persons should be encouraged to increase their plant protein intake to potentially decrease their risk of death.”

Doctor’s Note

The benefits of calorie restriction may arise from the drop in animal protein intake. See Caloric Restriction vs. Animal Protein Restriction for more on this.

I also discuss branched-chain amino acids in Are BCAA (Branched Chain Amino Acids) Healthy?.

Do you need to combine plant proteins, like rice and beans? See The Protein Combining Myth.

How much protein do we need? See Do Vegetarians Get Enough Protein?.

What about plant-based meats? Are Beyond Meat and the Impossible Burger Healthy?

 



Eating Healthy Food (100 words) #learn #englishspoken #essay #learnenglishwithdsm #shortvideo

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Eating Healthy Food (100 words) #learn #englishspoken #essay #learnenglishwithdsm #shortvideo



Want to start eating healthy but not sure where to begin? In this short video, we explore the benefits of healthy food and how it supports a strong body and mind. Learn why balanced nutrition matters and how simple changes in your daily meals can lead to better energy, improved focus, and long-term wellness. Perfect for beginners or anyone looking to live a healthier lifestyle. 🍎🥦

✅ Like, comment, and subscribe for more health and nutrition tips!

#HealthyEating #Nutrition #HealthyFood #Wellness

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Thin Mint & S’mores (2 Ways!)

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Thin Mint & S’mores (2 Ways!)


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These no bake protein bites are my go-to freezer snack, and now they come in two flavors. I took my almond-butter-meets-protein-powder base, pressed it into a silicone ice cube tray instead of rolling it into balls by hand, and built two completely different cookie-inspired flavors on top of that one simple method: a Thin Mint version with a peppermint chocolate shell, and a S’mores version loaded with marshmallows, chocolate, and graham crackers.

Both start with the same easy method — a nut butter and whey protein base pressed (not rolled) into a silicone ice cube tray, then frozen until set. They’re fudgy, cold, and packed with protein, with zero oven time and just a mixing bowl required. It’s one protein bites recipe, two totally different treats, and neither one requires sticky hands or a food processor.

stacked thin mint protein bites with a bite taken out showing fudgy interior texturestacked thin mint protein bites with a bite taken out showing fudgy interior texture

Why You’ll Love These Protein Bites

  • No rolling required: Unlike almost every other protein ball/bite/square recipe out there, this dough gets pressed into a silicone ice cube tray instead of rolled by hand — less mess, more consistent portions.
  • Two flavors, one method: Thin mint and s’mores use nearly the same technique and freezer time, so you can make both in one session.
  • Nut-butter based: A straightforward almond butter or cashew butter base — no blending or food processor needed, just stir and press.
  • Freezer-friendly: A make-ahead snack that holds its shape and texture all week.

I’ve tested protein balls, protein bars, and protein bites for this site for years, and the ice-cube-tray press is the method I keep coming back to — it solves the sticky-hands, uneven-balls problem that every rolled recipe has.

The Pressed Format: How It Works

Both flavors of these no bake protein bites start with the same base logic: a nut butter, a whey protein powder, and maple syrup, mixed by hand, then pressed — not rolled — into a silicone ice cube tray and finished in the freezer until set. A silicone ice cube tray gives you perfectly even, freezer-safe portions without the sticky-hands rolling step every other protein ball recipe requires.

Nut butter’s natural oil content is what makes the base moldable without any binder beyond whey protein and maple syrup. Your nut butter should be drippy and well-stirred — oil and solids fully recombined — since separated nut butter straight from the jar won’t bind properly. Check out my guide to the best protein powder if you want more recommendations on which whey to use.

The one trick I always repeat when I teach this method: fully stir your nut butter before you start. If the oil’s still separated from the jar, your bites won’t set right — that’s the number one mistake I see people make with any nut-butter-based no-bake recipe.

Thin Mint Protein Bites

This flavor is built on a fudgy drippy almond butter and vanilla whey base spiked with peppermint extract, then topped with a poured coconut oil, chocolate chip, and chocolate whey layer and finished with flaky sea salt. That two-layer structure — a fudgy base plus a poured chocolate topping — is what makes this protein bites recipe taste closer to a candy bar than a typical protein ball.

Peppermint extract dosage matters more than people think: a little goes a long way, and it’s easy to over-add it, which reads as toothpaste-y if you’re not careful. Stick to the amounts in the recipe card for both the base and the chocolate layer, and you’ll land on an authentic Thin Mint flavor instead of an overpowering one.

S’mores Protein Bites

These no bake protein bites start with a creamy cashew butter and vanilla whey base, folded with mini marshmallows, chopped dark chocolate, and broken graham crackers instead of poured on top. It’s a campfire treat you can make with a mixing bowl and a freezer.

A couple of things worth knowing before you make these: mini marshmallows can get firm and chewy once frozen solid, so if you want a softer marshmallow bite, let these sit at room temperature for a few minutes before eating, or store the batch in the fridge instead of the freezer once set. And some cashew butter separates in the jar — the oil floats to the top — so make sure it’s fully recombined before you start mixing, or the dough won’t set correctly.

  • Drippy almond butter: The base of the Thin Mint bites. It must be drippy and pourable — if yours has separated, use a hand mixer to recombine it before measuring.
  • Creamy cashew butter: The base of the S’mores bites. Fully stir it smooth before measuring if the oil has separated in the jar.
  • Vanilla whey protein powder: Builds the fudgy base layer in both flavors without any chalky taste. I use Teras Whey, but any vanilla protein powder you love will work. Check out my guide to the best protein powders for more recommendations.
  • Peppermint extract: A little goes a long way. There’s ¼ teaspoon in the Thin Mint base and ⅛ teaspoon in the chocolate topping — double-dosing both layers is what gives these the authentic Thin Mint flavor.
  • Mini marshmallows, dark chocolate, and graham crackers: Folded into the S’mores base for that classic campfire flavor in every bite.
mixing almond butter maple syrup and protein powder in a glass bowl for thin mint protein bitesmixing almond butter maple syrup and protein powder in a glass bowl for thin mint protein bites
spooning protein bite mixture into a blue silicone ice cube trayspooning protein bite mixture into a blue silicone ice cube tray
thin mint protein bite base pressed flat into a blue silicone ice cube traythin mint protein bite base pressed flat into a blue silicone ice cube tray
pouring melted peppermint chocolate over protein bite base in a silicone traypouring melted peppermint chocolate over protein bite base in a silicone tray
thin mint protein bites covered with melted chocolate layer in a blue silicone ice cube traythin mint protein bites covered with melted chocolate layer in a blue silicone ice cube tray
thin mint protein bites topped with flaky sea salt in a blue silicone tray before freezingthin mint protein bites topped with flaky sea salt in a blue silicone tray before freezing

Ingredient Notes

  • Nut butter: Use a drippy, well-stirred almond butter for Thin Mint or a creamy cashew butter for S’mores. Natural nut butters that have separated in the jar should be fully recombined before measuring.
  • Protein powder: Vanilla or chocolate whey both work as written. A plant-based powder may absorb more liquid and yield a drier dough — add a splash of milk if needed.
  • Maple syrup: Can be swapped for honey in either flavor without changing texture.
  • Graham crackers: Standard graham cracker sheets work; a gluten-free graham cracker swap keeps the S’mores flavor gluten-free.

Troubleshooting: Why Won’t My Protein Bites Hold Together?

Too dry or crumbly: The nut butter likely wasn’t fully stirred or recombined before mixing. Stir in an extra teaspoon of nut butter or maple syrup until it holds together when pressed.

Too oily or loose: This is usually a very drippy or high-oil nut butter. Add a touch more protein powder, one teaspoon at a time, until it firms up.

The pressed-square format is actually more forgiving of a slightly looser dough than hand-rolled balls, since the tray gives it structure while it sets in the freezer. Every nut butter behaves a little differently — some jars are drippy, some are thick and separated. My fix is always the same: stir it completely smooth first, and adjust with a touch more nut butter or protein powder rather than fighting the dough as-is.

Thin Mint (freezer, recommended): Store in an airtight container or freezer-safe bag for up to 1–2 months. The chocolate topping seals the top layer, and these are best eaten straight from the freezer.

S’mores (freezer): Store in an airtight container for up to 1 month. For the softest marshmallow texture, store in the fridge instead of the freezer — up to 1 week — since frozen marshmallows firm up and get chewy.

More Protein Snack Recipes

hand holding a stack of three no bake thin mint protein bites with chocolate coatinghand holding a stack of three no bake thin mint protein bites with chocolate coating
Can I make these protein bites without a silicone ice cube tray?

Yes — if you don’t have a silicone ice cube tray, use a small square or loaf pan lined with parchment, press the dough in evenly, and cut into squares once set. You can also roll the dough into balls by hand, though you’ll lose a little of the neat, uniform shape the tray gives you. I like the tray because it’s genuinely the fastest, least messy way I’ve found to portion these.

What’s the difference between these and regular protein balls?

The main difference is technique, not really ingredients — most protein ball recipes, like my peanut butter protein balls, call for rolling a sticky dough into balls by hand, while these get pressed into a silicone ice cube tray and popped out as clean squares. It’s less messy and gives you a more consistent portion every time.

Can I use a different nut butter than what’s listed?

Yes, any well-stirred, drippy nut butter works in either flavor — peanut butter, sunflower seed butter, or a different almond or cashew butter are all fine swaps. Just make sure it’s fully stirred and not separated straight from the jar, or the dough won’t hold together as well.

Why is my dough too dry or crumbly?

This almost always comes down to the nut butter not being fully stirred before you started — the oil and solids need to be completely recombined. Stir in an extra teaspoon of nut butter or maple syrup until the dough presses together easily.

Can I substitute a different protein powder?

Yes, vanilla or chocolate whey both work well here. Plant-based protein powders tend to absorb more liquid, so you may need an extra splash of milk or maple syrup to get the same consistency.

How long do these protein bites keep?

Both flavors keep in the freezer for 1–2 months in an airtight container. If you want the S’mores marshmallows to stay soft rather than firm up, store those in the fridge instead, where they’ll keep for about a week.

Thin Mint Chocolate Topping

Thin Mint Finishing Topping

Thin Mint Protein Bites

  • In a large mixing bowl, combine the almond butter, vanilla protein powder, maple syrup, and peppermint extract. Stir until smooth and well combined.

  • Using a silicone ice cube tray, scoop about 1/2 tablespoon of the almond butter mixture into each cube cavity. Press the mixture firmly into each cube using the back of a spoon or your fingers.

  • Add the coconut oil and chocolate chips to a microwave-safe bowl. Microwave in 20-second increments, stirring after each interval, until the chocolate is completely melted and smooth.

  • Add the chocolate protein powder and peppermint extract to the melted chocolate. Stir until fully combined and smooth.

  • Spoon 1-2 teaspoons of the melted chocolate mixture over each almond butter cube, spreading it evenly to cover the top.

  • Transfer the tray to the freezer and let the bites set for at least 30 minutes until completely firm. Top with flaky sea salt, then pop each bite out of the tray.

S’mores Protein Bites

  • In a large mixing bowl, combine the cashew butter, vanilla protein powder, and maple syrup. Stir until smooth and well combined. If the cashew butter has separated in the jar, fully recombine the oil and solids before measuring.

  • Fold in the mini marshmallows, chopped dark chocolate, and broken graham cracker pieces until evenly distributed throughout the dough.

  • Using a silicone ice cube tray, scoop about 1-2 tablespoons of the mixture into each cube cavity. Press the mixture firmly into each cube, filling each cavity up to the rim.

  • Optionally top each bite with a few extra mini marshmallows, chocolate pieces, and graham cracker crumbs.

  • Transfer the tray to the freezer and let the bites set for at least 1 hour until completely firm. Pop each bite out of the tray and transfer to a freezer-safe bag for storage.

If the almond butter or cashew butter has separated in the jar, use an electric hand mixer to recombine the oil and solids until smooth and drippy before measuring.
Thin Mint bites store in the freezer for up to 1-2 months in an airtight container — the chocolate topping seals the top layer and these are best enjoyed straight from the freezer.
S’mores bites store in the freezer for up to 1 month, but for the softest marshmallow texture, store in the fridge instead (up to 1 week) — mini marshmallows firm up and get chewy when frozen solid.
Nutrition information shown below reflects the Thin Mint flavor; nutrition for the S’mores flavor will vary due to different ingredients.

Calories: 191 kcal, Carbohydrates: 11 g, Protein: 6 g, Fat: 15 g, Fiber: 2 g, Sugar: 8 g

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

Photography by: The Wooden Skillet



“I hate weight lifting, but I know I should do it. Can you help?”

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“I hate weight lifting, but I know I should do it. Can you help?”


I got this question from a reader last week, and it echoes a lot of questions I’ve received over the years:

“I hate weight lifting and no matter what strategy I tried, I just can’t make it stick. Standing or sitting, lifting dumbbells for more than a few minutes just bores me to death.

Walking truly has been easier to do because I can do it while I do other stuff I need to do that day; work meetings, reading work emails, doing my game dailies. It is the act of just standing there and lifting weight doesn’t give the dopamine my brain seeks. I swear it is like a little child and I am looking for ways to make it eat its broccoli by hiding it inside things.”

If this is you, don’t worry, I’ve got a few tricks up my sleeve that may just help.

Even if you already enjoy working out, these can help make the process even smoother.

Strategy #1: Pair it with stuff you already love

Pair something you need to do with something you want to do.

  • Do an enjoyable activity (i.e. your game dailies) right before you do the workout to give yourself that extra boost
  • Listen to a favorite podcast you save for while you’re working out.
  • Find a follow along video or a workout class so you aren’t doing it alone. Building community around exercise is one of the most surefire ways to make it a more enjoyable part of your routine!

Strategy #2: Gamify the activity itself

  • Our Bodyweight Adventure series turns exercise into training for boss battles
  • Roll a D20 to randomly select your next exercise – this can add a bit of chaos and fun to the mix.
  • Set up your space like a mini obstacle course with themed “stations.” Crawl under the imaginary barbed wire, row the dumbbell like you’re digging into a secret compound, etc. You’re not working out, you’re on a secret mission!
  • Track completed workouts on a treasure map and reward yourself with “loot” at milestones.

Strategy #3: Make progress itself the reward

This is where a smart, periodized training program is criminally underrated.

In our coaching program, we’ve found a lot of people who didn’t previously enjoy training feel way better about it when they can actually SEE that they are getting stronger week to week. If you’ve been stuck doing the same weights, sets, and reps for a while, this is worth another look!

Strategy #4: Skill-based training

Tie your in-the-gym movements to your real life:

  • Pressing overhead trains you to put things away on the top shelf more easily.
  • Instead of squats, you might try getting up and down off the floor a variety of ways
  • Or, skip the traditional strength training entirely and learn how to crawl, jump, etc. (think beginner parkour). There’s no one right way to move.

Strategy #5: Get nerdy about the technique 🤓

This one’s more personal, but it keeps me coming back:

I treat each rep as it’s own technique puzzle.

Can I feel the stretch at the bottom?

Can I move the weight quickly but in control?

It engages my brain in a novel way and turns “boring reps” into something more like practice. Might or might not click for you, but it’s another angle.

One more thought:

A lot of people who write to me about this topic also mention things like: “I’ve just never been an exercise person” or “I’ll never like exercise.” And while I don’t think everyone will inherently love exercise, I do think these statements can become self-fulfilling prophecies in a way that isn’t all that helpful.

If you catch yourself thinking them, name them, and try reframing:

“Exercise isn’t my favorite, so I’m going to try X today.”

That small shift keeps the door open instead of closing it.

I’d love to hear from you! Are there any other ideas that I missed that have worked for you? 🧐

– Matt

P.S. Thank you for all the kind words I received from last week’s email. I’m happy to report I’m on the road to recovery! #trusttheprocess
​
P.P.S. If you struggle to find enjoyment in workouts, Coach Sarah is someone on our team who immediately comes to mind as an awesome fit. I’ve had DOZENS of her clients email me to tell me how she names workouts after their favorite hobbies and how much they love that extra personal touch. 😊

Homeworkout ✅ no gym ❌ #fitness #trending #shortvideo #workout #homworkout #trending

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Homeworkout ✅ no gym ❌ #fitness #trending #shortvideo #workout #homworkout #trending

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Best Chili Crunch Recipes (8 Must-Try Dishes!)

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Best Chili Crunch Recipes (8 Must-Try Dishes!)


If you haven’t jumped on the chili crunch train yet, this is your sign. That spicy, crunchy, garlicky oil makes literally everything better — and these are 8 of my favorite recipes that prove it.

From air fryer salmon bites to tahini noodles, there’s something here for every meal. The best part? A single jar of chili crunch goes a long way — one spoonful transforms a basic dinner into something you’ll actually crave.

My top 3 from this list:

Which one are you making first? Tell me in the comments!

a bowl filled with chicken, rice and vegetables.

Air Fryer Salmon Bites with Honey Chili Crunch

These air fryer salmon bites come out crispy on the outside and so flakey. They’re flavored with a simple honey chili crunch marinade and take less than 30 minutes to make!

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A hand dips a rectangular, sesame seed-topped pastry into a bowl of dark soy sauce. Other similar pastries and green herbs are visible in the background.

Crispy Air Fryer Chili Crunch Rolls

These crispy air fryer chili crunch rolls are made with seasoned ground beef, peanuts, fresh ginger, and chili crisp, all wrapped in rice paper and air fried until perfectly golden and crunchy.

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Top view of a jar filled with sliced cucumbers, edamame, chopped nuts, red onion, and spices, with a spoon inside.

Chili Crunch Edamame Cucumber Salad

This chili crunch edamame cucumber salad is super flavorful and made in one jar, making it perfect for meal prep or lunches on the go! You’ll love the homemade chili crunch dressing that packs the perfect amount of spice.

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Grilled salmon topped with chopped nuts and green onions, served with white rice, mushrooms, fresh herbs, and a creamy sauce.

Brothy Salmon and Rice Recipe

This brothy salmon and rice recipe is cozy, nourishing, and actually quite simple to make. This flavorful brothy rice recipe is even better than the OG viral trend.

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A dish with skewered tofu topped with chili sauce on rice, garnished with lime wedges, green onions, peanuts, and herbs.

Chili Crisp Cashew Tofu Skewers Recipe

These chili crisp cashew tofu skewers are a delicious way to enjoy tofu! The combination of crispy tofu, a creamy cashew sauce, and spicy chili crisp sauce makes for a super flavorful main to serve over a bed of rice and side of edamame.

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Glazed chicken wings on parchment paper garnished with sesame seeds and chopped green onions.

Honey Chili Crisp Grilled Chicken Wings Recipe

These honey chili crisp grilled chicken wings are a must-try for all wing lovers! Featuring a sticky and flavorful sauce made with honey, chili crisp, butter, and other delicious ingredients, these wings are perfect for any occasion.

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A close-up of a fork twirling spaghetti noodles coated in a creamy orange sauce, garnished with sliced green onions.

Tahini Chili Oil Noodles

These tahini chili oil noodles are creamy, spicy and oh so easy to make. Place the chili crunch, all the spices, and tahini in a cold pan, heat it up and let it sizzle, then toss with your favorite pasta, and enjoy!

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Six sunny-side up eggs cooking in a skillet with herbs and spices, one being lifted by a white spatula.

Heavy Cream Fried Eggs Recipe

Heavy cream fried eggs are all the rage on social media right now, and let me assure you, this trend absolutely lives up to the hype! These eggs are super creamy, rich, and deep in delicious flavor thanks to the heavy cream.

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The diagnostic I use to help prevent unnecessary injuries

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The diagnostic I use to help prevent unnecessary injuries


When someone comes to me with an injury (or one of those nagging aches that’s been hanging around for weeks and they can’t figure out why) I run the same diagnostic almost every time.

It’s simple. You can run it on yourself. And it’ll teach you what to look for to dodge future issues.

The 3-part diagnostic

I’m looking for a recent spike in any of these three:

  • Volume – how much of the thing you’re doing
  • Intensity – how hard the thing is
  • Novelty – how new the thing is to your body

A big jump in any ONE of these increases your injury risk. A jump in two or three at once? Bingo.

Here are some examples:

  • You fall in love with a new hobby, like rock climbing (novelty), and spend hours at the climbing gym your first week (volume), but pick up a nagging wrist injury you can’t seem to shake.
  • You decide to sign up for a half-marathon race with your friend. A few weeks out, you jump right into the later stages of a training program to catch up (volume & intensity), but get shin splints and can’t complete the race.
  • You start a new strength training program and decide to max out on each lift to really test yourself (novelty, intensity), but partway through your shoulder does something funky and now it aches when you try to sleep on your side.

Running the diagnostic in real life

I’ve been coaching Steve (founder and Rebel Leader of Nerd Fitness) for the last couple of months, and recently his back started getting tight after a round of golf.

When we ran the diagnostic, things became clearer:

  • His step count jumped from around 6,500 on a normal day to 17-20k on golf days (volume spike)
  • He went from sitting at a desk straight into cranking full-power swings (intensity spike)
  • Golf also asks the body for rotational power it doesn’t get much of day-to-day (novelty spike)

His back was responding as we might expect when we turn the dial up on all three variables at once.

Here’s how we use that information to build a plan.

✅ Raise his baseline daily walking week over week so 15k+ steps isn’t a shock to the system

✅ Build in a real warm-up before he tees off to prep his body properly

✅ Create a bigger buffer of strength, mobility, and stability in the areas golf demands most (rotation, hip mobility, etc.)

The bigger idea: graded exposure

This diagnostic works because it points at the same principle running underneath almost everything we do in coaching: graded exposure (AKA Progressive Overload).

Strength training? The goal is to challenge your body just the right amount. Too little, nothing happens. Too much, you put yourself at risk. It’s the Goldilocks zone we’re after. 👧🐻🐻🐻

Training for an event? Give yourself plenty of time to build up for it so you never have to spike up your intensity or volume at the same time. My client CJ just finished a half marathon and felt amazing the whole way – but only because we spent 16 weeks of consistent, gradual training getting him ready. He’d previously dealt with shin splints and other issues. This time? Injury-free. Here’s what he messaged me after the race:

Rolling out of bed and running a 10k with some left in the tank by the end was a distant dream a year ago! It was the perfect day and a fantastic race environment. I know I put the work in, but I couldn’t have done this without your plan and guidance, so I cannot thank you enough! So, what’s next coach? 😁

Recovering from an injury or chronic ache? First, make sure you get checked out by your doc. Good physical therapy is basically graded exposure with extra steps. You’re slowly rebuilding capacity and tolerance in the area, teaching your body it can handle load again.

Heck, this even applies to habit change. Too much change at once? Hard to sustain, easy to burn out. Too little change? Progress is so slow it’s hard to evaluate what’s working. We want just enough challenge to move the needle.

Same principle. Different applications.

Run the diagnostic on yourself

Whether you’re feeling something nagging right now, OR you’re about to start something new (a class, a sport, a season, a project) – ask yourself:

  1. Am I (or did I recently) make a giant jump in volume? (Amount of the thing)
  2. Am I (or did I recently) make a sudden leap in intensity? (How hard the thing is)
  3. Am I doing something completely new? (First Zumba class, first hike of the season, first pickup basketball game in 5 years)

If you said yes to one -> ease in. If you said yes to two or three -> really ease in.

This doesn’t mean you can’t do hard things. It means giving your body a fair chance to keep up with what you’re asking of it.

Level up one step at a time. That’s how you stay in the game for the long haul. 💪

-Matt

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