Fall is full of cozy meals, sweet treats, and comfort food ... but that doesn’t mean you have to spend hours in the kitchen to enjoy them.
When your schedule is packed ... having a few simple recipes you can prep ahead or throw together quickly can make eating well a whole lot easier. And when those recipes also pack in plenty of protein, even better.
So we pulled together five easy high-protein fall recipes that are perfect for busy days. There’s something here for just about every craving.
No-Bake Chocolate Peanut Butter Protein Oat Cups
Servings: 8 cups
Prep Time: 15 minutes
Chill Time: 1 hour
Approximate Nutrition: 235 calories, 14g protein, 33g carbohydrates, 7g fat
Ingredients:
1½ cups rolled oats
¾ cup powdered peanut butter
2 scoops chocolate protein powder we used Titan Whey Devil's Food Cake
⅓ cup honey
½ cup unsweetened milk of choice
1 teaspoon vanilla extract
Pinch of salt
⅓ cup semisweet chocolate chips
1 tablespoon natural peanut butter
Directions:
1. Line eight openings of a muffin pan with paper or silicone liners.
2. Combine the oats, powdered peanut butter, protein powder and salt.
3. Stir in the honey, milk and vanilla. Add a little more milk if the mixture is too dry to hold together.
4. Press the mixture firmly into the prepared muffin cups.
5. Microwave the chocolate chips and peanut butter in 20-second intervals, stirring until smooth.
6. Spread the chocolate mixture over each oat cup.
7. Refrigerate for at least one hour before serving.
Meal-Prep Tip: Store refrigerated for up to five days or freeze for longer storage. Protein powder consistency varies, so adjust the milk gradually.
Banana Bread Protein Muffins
Servings: 10 muffins
Prep Time: 10 minutes
Bake Time: 18–22 minutes
Approximate Nutrition: 150 calories, 10g protein, 20g carbohydrates, 4g fat per muffin
Ingredients:
- 2 ripe bananas, mashed
- 1 cup nonfat Greek yogurt
- 2 large eggs
- 2 Tbsp honey
- 1 tsp vanilla extract
- 1 cup oat flour
- 1 scoop vanilla protein powder we used Transparent Labs Grass-Fed Whey Protein Isolate, French Vanilla
- 1 tsp baking powder
- ½ tsp baking soda
- 1 tsp cinnamon
- ¼ tsp salt
- ¼ cup mini chocolate chips
Directions:
1. Preheat the oven. Preheat your oven to 350°F and lightly spray a 10-cup muffin pan with nonstick cooking spray or line with muffin liners.
2. Mix the wet ingredients. In a large bowl, mash the bananas until mostly smooth. Add the Greek yogurt, eggs, honey, and vanilla extract, then mix until well combined.
3. Add the dry ingredients. Add the oat flour, protein powder, baking powder, baking soda, cinnamon, and salt. Stir until just combined. Be careful not to overmix.
4. Fold in the chocolate chips. Gently fold the mini chocolate chips into the batter, reserving a few to sprinkle on top.
5. Fill the muffin cups. Divide the batter evenly between 10 muffin cups and sprinkle the remaining chocolate chips over the tops.
6. Bake. Bake for 18–22 minutes, or until a toothpick inserted into the center comes out mostly clean.
7. Cool and enjoy. Let the muffins cool in the pan for a few minutes before transferring them to a wire rack. Enjoy warm or save them for an easy grab-and-go snack.
Meal Prep Tip: Make a batch on the weekend and store the muffins in an airtight container in the refrigerator for up to 5 days.
No-Bake Cinnamon Roll Protein Cheesecake Cups
Servings: 6
Prep Time: 10 minutes
Chill Time: At least 2 hours
Approximate Nutrition: 185 calories, 18g protein, 17g carbohydrates, 5g fat
Ingredients:
For the cheesecake filling:
- 1½ cups nonfat Greek yogurt
- 8 ounces light cream cheese, softened
- 1 scoop cinnamon roll protein powder, we used Element Cinnamon Roll
- 2 tablespoons maple syrup
- 1 teaspoon vanilla extract
- ½ teaspoon cinnamon
For the topping:
- ½ cup crushed cinnamon graham crackers
- 1 teaspoon maple syrup
- ½ teaspoon cinnamon
Directions:
1. Add the Greek yogurt, cream cheese, cinnamon roll protein powder, maple syrup, vanilla, and cinnamon to a mixing bowl.
2. Beat or stir until smooth and creamy.
3. In a separate bowl, combine the crushed graham crackers, maple syrup, and cinnamon.
4. Divide half of the graham cracker mixture between six small cups or jars.
5. Add the cheesecake mixture evenly among the cups.
6. Top with the remaining graham cracker mixture.
7. Cover and refrigerate for at least two hours before serving.
Meal-Prep Tip: Keep the cheesecake cups refrigerated for up to four days. Make all six at once so you have an easy, high-protein dessert ready whenever a sweet craving hits.
Pumpkin Chocolate Chip Protein Brownies
Servings: 12
Prep Time: 10 minutes
Cook Time: 20–25 minutes
Approximate Nutrition: 150 calories, 10g protein, 17g carbohydrates, 5g fat
Ingredients:
- 1 cup pumpkin purée
- ½ cup natural almond butter
- 2 large eggs
- ½ cup vanilla protein. We used Isoject Vanilla Bean
- ½ cup oat flour
- ¼ cup maple syrup
- 1 teaspoon vanilla extract
- ½ teaspoon baking powder
- ¼ teaspoon salt
- ¼ cup mini dark chocolate chips
Directions:
1. Preheat the oven to 350°F and line an 8x8-inch baking pan with parchment paper or lightly coat it with nonstick cooking spray.
2. In a large bowl, whisk together the pumpkin purée, almond butter, eggs, maple syrup, and vanilla.
3. Add the pumpkin spice protein powder, oat flour, baking powder, and salt.
4. Stir until all of the ingredients are fully combined.
5. Fold in the chocolate chips.
6. Pour the batter into the prepared pan and spread it evenly.
7. Bake for 20–25 minutes, or until the center is set.
8. Allow the brownies to cool completely before slicing into 12 pieces.
Meal-Prep Tip: Store the brownies in an airtight container in the refrigerator for up to five days. For an easy grab-and-go option, wrap individual brownies before refrigerating.
Apple Cinnamon Protein Overnight Oats
Servings: 4
Prep Time: 10 minutes
Chill Time: At least 4 hours
Approximate Nutrition: 340 calories, 28g protein, 47g carbohydrates, 5g fat
Ingredients:
- 1½ cups rolled oats
- 2 cups nonfat Greek yogurt
- 2 scoops vanilla protein powder we used Level-1 Vanilla Ice Cream
- 2 cups unsweetened almond milk
- 2 medium apples, diced
- 2 tablespoons maple syrup
- 1 tablespoon chia seeds
- 1 teaspoon cinnamon
- 1 teaspoon vanilla extract
- Pinch of salt
Directions:
1. Combine the oats, Greek yogurt, protein powder, almond milk, maple syrup, chia seeds, cinnamon, vanilla, and salt in a large bowl.
2. Stir until the protein powder is completely incorporated.
3. Fold in the diced apples.
4. Divide the mixture evenly among four jars or containers.
5. Cover and refrigerate for at least four hours or overnight.
6. Stir before serving and add a small amount of almond milk if a thinner consistency is preferred.
Meal-Prep Tip: Refrigerate for up to four days. Divide the mixture immediately after preparing it to keep each serving consistent.
1st Phorm Level-1 Vanilla Ice Cream Available Exclusively In-Store
