All Things
Sweet
Healthy, macro-friendly dessert recipes
Love what you eat & feel good about it!
Lauren Joyner
contents
Breads
06 Classic Skinny Banana Bread
08
Ooey Gooey Chocolate Chip
Banana Bread
09 Confetti Cake Pop Banana Bread
10 Apple Pie Bread
12
Skinny Chocolate and Vanilla
Marble Bread
Oat Bars
15
Pumpkin Oatmeal Bake w/ Maple
Cinnamon Cream Cheese Glaze
16 Bo-Berry Oat Bars
17 Raspberry Oat Bars
18 Carrot Cake Oat Bars
19 M&M Oat Bars
2
Rolls
22 Strawberry and Cream Rolls
23 Protein Cinnamon Rolls
25 Marshmallow S’mores Rolls
Cake and Cake Bars
27 Sweet Vanilla Protein Cake Bars
28
Peanut Butter Chocolate Chip
Protein Cake Bars
29
Strawberries and Cream Protein
Cake Bars
30 Fudge Swirl Protein Cake Bars
31 Cinnamon Sugar Cake
32 Classic Chocolate Cake
33 Fudge Swirl Stack Cake
34
Carrot Cake with Cream Cheese
Frosting
Donuts
36 Chocolate Glazed Donuts
37 Strawberry Glazed Donuts
38 Pumpkin Pie Donuts
39 Triple Chocolate Donuts
3
Specialty Desserts
41 Pumpkin Chocolate Chip Blondies
42 “Biscuit” Cookies
43 Sticky Butterfinger Bars
44 Oreo Cream Filling
45 Creamy Salted Peanut Butter Tahini Bars
46 Personal Chocolate Chip Dessert Pizza
47 Sprinkled Cake Batter Blondies
48 White Chocolate Blondies
Cheesecake Bars
50 Skinny Oreo Cheesecake Bars
51 Churro Protein Cheesecake Bars
52 Fudge Tracks Cheesecake Bars
53 Fruity Pebble Cheesecake Bars
54 Peanut Butter Fudge Cheesecake Bars
Frosting and Sauces
56 Cream Cheese Frosting
56 Fudge Sauce
57 Chocolate Frosting
57 Vanilla Frosting
4
about me
Welcome!
website
laurenfitfoodie.com
instagram
@laurenfitfoodie
facebook
@laurenfitfoodie
pinterest
@laurenfitfoodie
I’m Lauren! Just your typical mid/late 20-something girl with a
love for coffee, food, her people, and two adorable pupsters.
These recipes started as a way for me to still get my sweet fix in
while staying on track with my goals. There was no way in heck
I was going to go a day without dessert! (If not multiple if we’re
being real). These recipes have allowed me to make progress in
not only my body, but my mentality as well. I now no longer
feel the need to eliminate or restrict any foods – I’ve found that
sweet balance in loving and enjoying what I eat and eating for
my health and goals as well.
I never in a million years thought I would find such a love and
passion for cooking and baking. But I am so, so grateful I did! It
has allowed me to grow in more ways than I can count.
I hope these recipes can bring you the same happiness they
have brought me, and I hope you can use them to find that
sweet balance in your life as well!
Breads
Classic Skinny Banana Bread
Ooey Gooey Chocolate Chip Banana Bread
Confetti Cake Pop Banana Bread
Apple Pie Bread
Skinny Chocolate and Vanilla Marble Bread
Classic Skinny Banana Bread
Servings: 8
77 calories 12C|1F|5P
MFP entry: Lauren Fit
Foodie Skinny Banana
Bread
Ingredients
Instructions
1. Preheat oven to 350 F. Spray a bread pan with cooking
spray.
2. In a small bowl, combine all the dry ingredients.
3. In a separate bowl, using a hand mixer or a food
processor, blend the wet ingredients until mixed
thoroughly.
4. Add the dry ingredients in with the wet ingredients and
blend again until combined.
5. Add the batter to the bread pan.
6. Bake for 25-30 minutes, or when toothpick inserted in
center comes out clean.
7. Once cool, slice, and enjoy!
7
Bread:
1 scoop (32g) vanilla
protein powder
½ cup (60g) all-purpose
flour
¼ cup zero-calorie
sweetener
1 tsp baking powder
1 tsp cinnamon
Dash of salt
2 medium (200g) bananas
1 tsp vanilla extract
1 egg
2 tbsp (30g) unsweetened
applesauce
3 tbsp (45 mL)
unsweetened almond milk
“Ooey Gooey”
Chocolate Chip
Banana Bread
Servings: 7
131 calories 16C|4.5F|7P
MFP entry: Lauren Fit Foodie
Ooey Gooey Banana Bread
Ingredients
2 medium (200g) ripe bananas
½ cup + 2 tbsp (155g) grated
zucchini
1 large egg
2 tbsp (28g) nut butter
1 tbsp vanilla extract
1 scoop (32g) protein powder
¼ cup (30g) all-purpose flour
¼ cup (28g) coconut flour
1 tsp cinnamon
1 tsp baking powder
Dash of salt
2 tbsp (28g) chocolate chips
Lauren’s Notes: Be careful not to
over-bake! You want it to be
slightly underdone in the center
as it will still cook in the pan
when you take it out. This is what
keeps it moist and gives it that
“Ooey gooey” taste.
Instructions
1. Preheat oven to 350 F. Spray a bread pan with
cooking spray.
2. In a small bowl, combine the dry ingredients –
protein powder, all-purpose flour, coconut flour,
cinnamon, baking powder, and salt.
3. In a separate bowl, using a hand mixer or a food
processor, blend the banana, zucchini, egg, vanilla,
and nut butter until mixed thoroughly.
4. Add the dry ingredients in with the wet ingredients
and blend again until combined.
5. Using a spoon, fold in the chocolate chips.
6. Add the batter to the bread pan.
7. Bake for 30-35 minutes, or when toothpick
inserted in center comes out mostly clean.
8. Once cool, slice, and enjoy!
*Nutrition for entire loaf: 909 calories 114C|27F|46P
8
Confetti
Cake
Pop Banana
Bread
Servings: 8
85 calories 12C|2F|5P
MFP entry: Lauren Fit
Foodie Confetti Banana
Bread
Ingredients
Bread:
1 scoop (32g) cake pop
protein
½ cup + 1 tbsp (86g) confetti
cake mix
¼ cup zero-calorie
sweetener
1 tsp baking powder
1 medium (100g) banana
1 tsp cake batter extract
1/3 cup (81g) egg whites
2 tbsp (28g) light butter
Topping:
1 tsp (5g) sprinkles
Instructions
1. Preheat oven to 350 F. Spray a bread pan with cooking
spray.
2. In a small bowl, combine all the dry ingredients.
3. In a separate bowl, using a hand mixer or a food
processor, blend the wet ingredients until mixed
thoroughly.
4. Add the dry ingredients in with the wet ingredients
and blend again until combined.
5. Add the batter to the bread pan and top with
sprinkles.
6. Bake for about 25 minutes, or when toothpick
inserted in center comes out clean.
7. Once cool, slice, and enjoy!
9
Apple Pie Bread
Servings: 12
78 calories 14C|1F|2P (48g each)
MFP entry: Lauren Fit Foodie Apple
Pie Bread
Ingredients
Instructions:
1. Preheat oven to 350 F.
2. Peel and dice Apple into small pieces (about 1/4
1/2-inch cubes).
3. Sauté apples in syrup with sweetener and cinnamon.
Cook over medium heat, covered, until soft. Remove
from heat.
4. Combine the dry ingredients in a large bowl.
5. Using a hand mixer, combine the egg, zucchini,
vanilla separately in a small bowl.
6. Add the wet ingredients to the dry ingredients. Add
the water & slowly add the butter. Stir until just until
combined, being careful not to over mix!
7. Spray a bread pan with cooking spray and pour batter
in.
8. Bake for 25-30 minutes or until toothpick inserted in
center comes out mostly clean. You will want to take
out just before you think it’s done!
9. Take out, let cool, cut into desired number of slices,
and enjoy!
10
1 + ½ cups (180g) all-purpose
flour
1 tsp baking powder
1 tsp baking soda
1/2 cup zero-calorie sweetener
2 tsp brown sugar (I used
Swerve)
1/2 tsp apple pie spice
1/2 tsp cinnamon
1/4 tsp nutmeg
½ cup (125g) grated zucchini
1 egg
1 tbsp vanilla
2 tbsp (28g) light butter melted and cooled
1/2 cup (120g) water
2 tbsp (30 mL) sugar-free
pancake syrup
1 medium (135g) Apple
To season apple:
½ tsp cinnamon
2 tsp sweetener
2 tbsp (30 mL) sugar-free
pancake syrup
Skinny
Chocolate
&Vanilla
Marble
Bread
Skinny Chocolate & Vanilla Marble Bread
Servings: 8
77 calories 11C|1.7F|6P
MFP entry: Lauren Fit Foodie
Skinny Marble Bread
Ingredients
Vanilla Base:
1 scoop (32g) vanilla (or cake
pop) protein powder
½ cup (60g) all-purpose flour
2 tbsp (14g) coconut flour
⅓ cup zero-calorie sweetener
¾ tsp baking soda
½ tsp salt
1 large egg
¼ cup (64g) fat-free sour cream
¼ cup (61g) unsweetened
applesauce
Chocolate Swirl:
2 tbsp (15g) Dutch black cocoa
powder
⅛ cup (30 mL) sugar-free
pancake syrup
Instructions:
1. Preheat oven to 350 F. Line the bottom of a bread
pan with parchment paper to prevent sticking and
spray the bottom and sides with cooking spray.
2. In a medium sized bowl, combine all the dry
ingredients and stir until combined.
3. Add in the egg, sour cream and applesauce. Using a
hand mixture, blend the ingredients until they are
mixed thoroughly.
4. Divide the mixture in half (total mixture should
come out to 280g, so transfer 140g into another
small bowl). Add the black cocoa and syrup to make
the chocolate batter and stir until combined.
5. Using a spoon for both the chocolate and vanilla
batters, alternate small spoonsful of each until the
bottom of the pan is covered (as shown in picture
below). With the remaining batter that is left, spoon
each batter on top of the opposite flavor this time.
i.e. Put the vanilla batter on top of the bottom
chocolate layer and vice versa.
6. When all the batter is used, take a toothpick and
make circles through the batter to create the
"marble effect." You will want to make sure you do
it enough to mix the two together, but not too much
so that all the batter is combining into one color.
7. Place in the oven and bake for 25-30 minutes, being
careful not to over-bake. Toothpick should come out
mostly clean.
8. When done, take out of the oven. Use a knife to unstick the bread from the pan and transfer the bread
on a cooling rack. This also prevents the bread from
over-baking.
9. When cool, slice the bread into 8 pieces, and enjoy!
12
Oat Bars
Pumpkin Oatmeal Bake w/ Maple Cinnamon Cream Cheese Glaze
Bo-Berry Oat Bars
Raspberry Oat Bars
Carrot Cake Oat Bars
M&M Oat Bars
M&M Oat Bars
Carrot Cake Oat Bars
Pumpkin Oatmeal Bake
Raspberry Oat Bars
Pumpkin Oatmeal Bake with
Maple Cinnamon Cream Cheese Glaze
Ingredients
Oatmeal Bake:
1 scoop (32g) snickerdoodle
or vanilla protein powder
1 cup (80g) quick oats
2 tbsp (15g) all-purpose
flour
2 tbsp (14g) coconut flour
½ tsp salt
1 tsp baking powder
1 tsp pumpkin pie spice
1 tsp ground cinnamon
½ cup (122g) unsweetened
applesauce
1 cup (244g) canned
pumpkin
1 large egg
1 tsp vanilla
¼ cup (60 mL) sugar-free
pancake syrup
½ cup (120 mL)
unsweetened almond milk
Maple Cinnamon Cream
Cheese Glaze:
4 oz (112g) fat-free cream
cheese
¼ cup (60 mL) sugar-free
pancake syrup
½ tsp cinnamon
¼ tsp vanilla
Servings: 12
73 calories 11C|1F|5P (One bar w/ icing)
MFP entry: Lauren Fit Foodie Pumpkin Oatmeal Bake
Instructions:
1. Preheat oven to 350 F. Spray an 9x9” pan with cooking
spray.
2. In a small bowl, mix all the dry ingredients.
3. In medium sized bowl, whisk the egg. Add the rest of
the wet ingredients and whisk until combined.
4. Add the dry ingredients into the wet ingredients and
stir until ingredients are mixed thoroughly.
5. Pour batter into prepared baking dish.
6. Bake for 30-35 minutes or until toothpick inserted in
center comes out clean.
7. For the glaze: Use a hand mixer to combine all the
ingredients. Store in refrigerator until ready to use.
8. When oatmeal bake is done, take out, and allow to
cool completely before putting on glaze (otherwise
cream cheese will melt off).
9. Using a knife, or by putting cream cheese in a small
bag with a small hole in the corner (this is what I did),
evenly drizzle the glaze across the oatmeal bake.
10. Cut into 12 bars and enjoy!
Lauren’s Notes: Let the cream cheese sit out for 30
minutes to an hour before making the glaze. This will
allow it to cream easier and smoother.
15
Bo-Berry Oat Bars
Servings: 12
105 calories 14C|2F|8P (72g each)
MFP entry: Lauren Fit Foodie
Bo-Berry Oat Bars
Ingredients
Instructions
Oatmeal Bars:
2 scoops (64g) snickerdoodle
(or vanilla) protein powder
1 + ½ cups (120g) quick oats
¼ cup (30g) all-purpose flour
¼ cup (28g) coconut flour
½ tsp salt
1 tsp baking powder
1 tsp cinnamon
1 large egg
1 cup (244g) unsweetened
applesauce
¼ cup (60 mL) sugar-free
pancake syrup
½ cup (120 mL) unsweetened
almond milk
3 tbsp (46g) egg whites
1 tsp vanilla extract
1 tsp butter extract
1 oz (28g) dried blueberries
Icing:
About 2/3 scoop (18g) vanilla
protein powder
3 tbsp (45 mL) unsweetened
vanilla almond milk
3 tbsp (45g) nonfat plain greek
yogurt
1. Preheat oven to 350 F. Spray a 9x13” baking dish
with cooking spray.
2. In a small bowl, combine all the dry ingredients until
all ingredients are combined.
3. In a separate large bowl, add the wet ingredients.
Using a hand mixer, blend ingredients until mixed
thoroughly.
4. Add in dry ingredients to the wet ingredients. Blend
until all ingredients are completely combined. Fold in
half of the dried blueberries with a spoon.
5. Pour oat batter into sprayed dish. Sprinkle with the
rest of the dried blueberries. Bake for 20-25 minutes
or until center comes out clean.
6. For the icing: Combine ingredients in a small bowl
until combined. Store in the refrigerator to thicken
and cool before ready to use.
7. When the oat bars are done, take out of oven and let
cool.
8. Once bars have cooled down, add icing, slice, and
enjoy!
Lauren’s Notes: Fresh blueberries also work!
Feel free to experiment with other dried and
fresh fruit as well!
16
Raspberry Oat Bars
Servings: 12
77 calories 13C|1F|5P (94g)
MFP entry: Lauren Fit Foodie
Raspberry Oat Bars
Ingredients
Oatmeal Layer:
1 + ½ scoops (46g) vanilla protein
powder
¾ cups (60g) quick oats
¼ cup (30g) all-purpose flour
2 tbsp (14g) coconut flour
½ tsp salt
1 tsp baking powder
1 large egg
¼ cup (61g) egg whites
1 cup (244g) unsweetened
applesauce
½ cup (122g) canned pumpkin
¼ cup (60 mL) sugar free syrup
½ cup (120 mL) unsweetened
almond milk
1 tsp vanilla extract
1 tsp butter extract (optional)
Raspberry Layer:
¾ cup (170g) sugar-free raspberry
jam
2 tbsp (30 mL) sugar-free pancake
syrup
Lauren’s Notes: These are meant to be
eaten cold. Would recommend topping
with nut butter for a PB&J vibe or
topping with whipped cream cheese for
a more delicate, creamy fruity treat!
Instructions:
1. Preheat oven to 350 F. Spray a 9x13” baking
dish with cooking spray.
2. In a small bowl, combine all the dry ingredients
until all ingredients are combined.
3. In a separate large bowl, add the wet
ingredients. Using a hand mixer, blend
ingredients.
4. Add in dry ingredients to the wet ingredients.
Blend until all ingredients are completely
combined.
5. Pour oat batter into sprayed dish.
6. In a separate small bowl. Stir raspberry jam with
syrup vigorously to make smooth and less
clumpy. Spoon jam mixture evenly across dish
(it will not cover oatmeal layer completely).
7. Bake for 25-30 minutes or until center comes
out clean with a toothpick.
8. When bars are done, take out of oven and let
cool.
9. Store in fridge overnight. Then slice and enjoy!
17
Carrot Cake Oat Bars
Servings: 12
64 calories 9C|1.4F|4P
MFP entry: Lauren Fit Foodie Carrot Cake
Oat Bars
Instructions:
1. Preheat oven to 350 F. Grease an 9x9” pan
with cooking spray.
2. In a small bowl, combine all the dry
ingredients and mix until smooth.
3. In medium sized bowl, whisk the egg. Add
the rest of the wet ingredients, then whisk
until combined. Stir in the grated carrots.
4. Add the dry ingredients into the wet
ingredients and stir until ingredients are
mixed well.
5. Pour batter into prepared baking dish. Bake
for 30-35 minutes or until toothpick comes
out clean.
6. For the cream cheese icing: Use a hand
mixer to combine the ingredients. Store in
refrigerator until ready to use.
7. When oatmeal bake is done, take out, and
allow to cool completely before putting on
glaze (otherwise cream cheese will melt
and become soupier in texture).
8. Using a knife, or by putting cream cheese in
a small bag with a small hole in the corner,
drizzle the glaze across the oatmeal bake.
9. Cut into 12 bars and enjoy!
Lauren’s Notes: Place in fridge for a couple of
hours (or overnight) before eating. This allows
the flavors to come out more!
18
Ingredients:
Oatmeal Bake:
1 scoop (32g) vanilla or cinnamon
protein powder
1 cup (80g) quick oats
2 tbsp (18g) all-purpose flour
2 tbsp (15g) coconut flour
½ tsp salt
1 tsp baking powder
½ tsp cinnamon
½ tsp nutmeg
½ cup (122g) unsweetened applesauce
1 tbsp zero-calorie sweetener
½ cup (122g) canned pumpkin
1 large egg
1 tsp vanilla
¼ cup (60 mL) sugar-free pancake syrup
½ cup (120 mL) unsweetened almond
milk
2 cups (175g) carrots, grated (loosely
packed)
Cream Cheese Icing:
2 oz (56g) fat free cream cheese
2 tbsp (30 mL) sugar free pancake syrup
1/3 scoop (10g) vanilla protein powder
M&M Oat Bars
Servings: 16
100 calories 14C|2F|6P
MFP entry: Lauren Fit
Foodie M&M Oat Bars
Ingredients
2 scoops (62 g) protein
powder of choice
2 cups (240g) oat flour
1 tbsp zero-calorie
sweetener
1 tsp baking powder
¼ tsp baking soda
2 tsp cinnamon
¼ tsp nutmeg
⅛ tsp salt
1 can (425g) canned
pumpkin
½ cup (122g) unsweetened
applesauce
2 tsp vanilla extract
½ cup (122g) egg whites
¼ cup (60 mL)
unsweetened almond milk
1 oz (28g) baking mini
M&M's
Instructions
1. Preheat the oven to 350 F.
2. Spray a 9x13” baking dish with nonstick spray.
3. Combine all dry ingredients (except M&M's) together
until completely mixed.
4. In a larger bowl, using a hand mixer, beat egg whites
for 10 seconds. Add the rest of the wet ingredients
and mix until combined.
5. Mix the dry ingredients in with the wet ingredients.
6. Add the mixture into the baking dish and spread out
evenly. Sprinkle with M&M’s.
7. Bake for 20-25 minutes or until toothpick comes out
clean.
8. Store covered in the fridge.
19
Rolls
Strawberry and Cream Rolls
Protein Cinnamon Rolls
Marshmallow S’mores Rolls
Marshmallow S’mores Rolls
Strawberry and Cream Rolls
Strawberry and Cream Rolls
Servings: 8
210 calories 27C|5F|13P
(One iced roll)
MFP entry: Lauren Fit
Foodie Strawberry and
Cream Rolls
Ingredients:
Strawberry Rolls:
1 ¾ to 2 cups (200g) allpurpose flour + extra for
rolling (I used an extra 25g)
3 scoops (96g) strawberry
or vanilla protein powder
½ cup + 2 tbsp (150 mL)
water (100-110 F)
1 tbsp sugar
1 to 2 packets (10g) active
fast rising yeast
2 tbsp (30 mL) light butter
1 tsp (4g) sugar free
strawberry jello pudding
mix + 1 tsp (4g) for inside
swirl
2 tbsp zero-calorie
sweetener
Icing + Topping:
12 tbsp (126g) whipped
strawberry cream cheese
(comes out to 1.5 tbsp per
roll)
Instructions:
1. In a large mixing bowl, add warm water. You are going for a
bath water temperature – around 100-110 degrees Fahrenheit.
Getting the right temperature is important because it will affect
the rising capability of the yeast.
2. Stir in 1 tbsp sugar and the fast rise yeast packet until dissolved.
Let sit for 10 minutes.
3. Slowly pour in 200g all-purpose flour and stir as you go. Repeat
with the protein powder after the flour is added. Also add in 1
tsp of strawberry jello mix at this time. Now is where you need
to keep track of how much flour you are adding until you get
the dough in its final form. Continue to slowly add in flour until
dough is completely formed. You’ll want it just slightly sticky.
4. Sprinkle extra flour on a surface and knead the dough for 5
minutes.
5. Place ball into separate greased bowl and cover with towel. Let
sit in a warm place for up to an hour. During the time, the
dough should rise and double in size. (TIP: you can always
microwave a bowl of water until boiling and leave in microwave
with bowl of dough to create an enclosed space for the dough
to rise.)
6. After dough has risen, roll out again on a floured surface.
Flatten into a rectangular shape.
7. Melt the butter and spread on top of the dough. Sprinkle the
rest of the strawberry jello and sweetener on top of the butter.
8. Using a serrated knife, cut dough lengthwise every 1.5 inches or
so (to make 8 dough strips). Then starting at one end, fold into
a row, being careful not to roll too tightly to keep strawberry
filling in. Place in a sprayed round or square pan.
9. Preheat oven to 350 F.
10. Bake for 12-15 minutes. Check frequently towards the end. You
will want the dough to be soft, but still cooked throughout.
11. Let rolls cool, then apply icing and enjoy!
Lauren’s Notes: Keep stored in an airtight container in the
fridge to preserve softness. Top with sugar free strawberry
jam for an extra delicious treat!
22
Protein Cinnamon Rolls
Servings: 8
190 calories
27C|2F|17P
(One iced roll)
MFP entry: Lauren Fit
Foodie Protein Cinnamon
Rolls
Ingredients:
Cinnamon Rolls:
1 ¾ to 2 cups (~200g) allpurpose flour + extra for
rolling (I used an extra 25g)
3 scoops (96g) vanilla
protein powder
½ cup + 2 tbsp (150 mL)
warm water (100-110 F)
1 tbsp sugar
1 to 2 packets (10g) active
fast rising yeast
2 tbsp (30 mL) light butter
1 tbsp cinnamon
2 tbsp zero-calorie
sweetener
Icing:
6 oz (170g) fat-free cream
cheese
1 tsp vanilla extract
1 to 2 tbsp almond milk
1/3 scoop (10g) vanilla
protein powder
2 tsp sweetener
Instructions:
1. In a large mixing bowl, add warm water. You are going for a
bath water temperature – around 100-110 degrees
Fahrenheit. Getting the right temperature is important
because it will affect the rising capability of the yeast.
2. Stir in 1 tbsp sugar and the fast rise yeast packet until
dissolved. Let sit for 10 minutes.
3. Slowly pour in 200g all-purpose flour and stir as you go.
Repeat with the protein powder after the flour is added.
Now is where you need to keep track of how much flour you
are adding until you get the dough in its final form. Continue
to slowly add in flour until dough is completely formed. You’ll
want it just slightly sticky.
4. Sprinkle extra flour on a surface and knead the dough for 5
minutes.
5. Place ball into separate greased bowl and cover with towel.
Let sit in a warm place for up to an hour. During the time, the
dough should rise and double in size (see website post for
tips).
6. After dough has risen, roll out again on a floured surface.
Flatten into a rectangular shape.
7. Melt the butter and spread on top of the dough. Add the
cinnamon and sweetener. You will want to add more than
you think is necessary, as a lot will absorb in the dough.
8. Starting at one end, roll up the dough. Using a serrated knife,
cut dough every 1.5 inches or so. Place in a sprayed round or
square pan.
9. Preheat oven to 350 F. Let dough rise some more in pan
while oven gets warm.
10. Bake for 12-15 minutes. Check frequently towards the end.
You will want the dough to be soft, but still cooked
throughout.
11. While rolls are baking, cream the cream cheese using a hand
mixer. Add in the rest of ingredients and mix until combined.
12. Let rolls cool, then apply icing and enjoy!
Lauren’s Notes: Keep stored in an airtight container in the fridge to preserve softness.
23
Protein Cinnamon Rolls
Marshmallow S’mores Rolls
Servings: 8
211 calories 32C|1F|14P
(One roll w/ toppings)
MFP entry: Lauren Fit
Foodie Smores Rolls
Ingredients
Roll base:
1 ¾ to 2 cups (200g) allpurpose flour + extra for
rolling (I used an extra 20g)
3 scoops (96g) vanilla protein
powder
½ cup + 2 tbsp (150 mL) water
(100-110 F)
1 tbsp sugar
1 to 2 packets (10g) active fast
rising yeast
Chocolate Filling:
¼ cup (24g) cocoa powder
2 tbsp zero-calorie sweetener
1 tbsp (12g) potato starch
2 tbsp (30 mL) sugar-free
pancake syrup
2 tbsp (30 mL) unsweetened
almond milk
Icing + Topping:
3 oz (84g) fat-free cream
cheese
6 tbsp (36g) marshmallow fluff
1 tbsp zero-calorie sweetener
1 graham cracker
Instructions
1. In a large mixing bowl, add warm water. You are going for a
bath water temperature – around 100-110 degrees
Fahrenheit. Getting the right temperature is important
because it will affect the rising capability of the yeast.
2. Stir in 1 tbsp sugar and the fast rise yeast packet until
dissolved. Let sit for 10 minutes.
3. Slowly pour in 200g all-purpose flour and stir as you go.
Repeat with the protein powder after the flour is added.
Now is where you need to keep track of how much flour
you are adding until you get the dough in its final form.
Continue to slowly add in flour until dough is completely
formed. You’ll want it just slightly sticky.
4. Sprinkle extra flour on a surface and knead the dough for 5
minutes.
5. Place ball into separate greased bowl and cover with towel.
Let sit in a warm place for up to an hour. During the time,
the dough should rise and double in size. After dough has
risen, roll out again on a floured surface. Flatten into a
rectangular shape.
6. Mix all the ingredients for the chocolate filling in a small
bowl. After chocolate is mixed thoroughly, spread evenly
across dough.
7. Using a serrated knife, cut dough lengthwise every 1.5
inches or so (to make 8 rolls). Then starting at one end, fold
into a row, being careful not to roll too tightly to keep
chocolate filling in. Place in a sprayed round or square pan.
8. Preheat oven to 350 F.
9. Bake for 10-12 minutes. You will want the dough to be soft,
but still cooked throughout.
10. While rolls are baking, cream the cream cheese using a
hand mixer. Add in the marshmallow fluff and sweetener
and mix until combined.
11. When rolls are cooled, apply icing, crumble the graham
cracker on top, and enjoy!
Lauren’s Notes: Keep stored in an airtight container in the fridge to preserve softness.
25
Cake & Cake Bars
Sweet Vanilla Protein Cake Bars
Peanut Butter Chocolate Chip Protein Cake Bars
Strawberries and Cream Protein Cake Bars
Fudge Swirl Protein Cake Bars
Cinnamon Sugar Cake
Classic Chocolate Cake
Fudge Swirl Stack Cake
Carrot Cake with Cream Cheese Frosting
Sweet Vanilla Protein Cake Bars
Ingredients
½ cup (60g) all-purpose
flour
1 scoop (32g) vanilla
protein powder
3 tbsp zero-calorie
sweetener
1 tsp baking powder
½ cup (112g) plain nonfat
greek yogurt
½ cup (120 mL) egg whites
½ cup (120 mL)
unsweetened almond milk
1 tsp clear vanilla extract*
*It’s okay to use normal
vanilla extract, the color just
might not turn out the same.
Servings: 8
61 calories 7C|0.6F|7P (per slice – 53g)
MFP entry: Lauren Fit Foodie Vanilla Protein Cake Bars
Instructions
1. Preheat oven to 350 F.
2. In a small mixing bowl, combine the dry ingredients.
3. In a separate larger bowl, combine the wet ingredients
with a hand mixer.
4. Add the dry ingredients into the wet ingredients and
continue mixing until all ingredients are mixed well.
5. Like an 9x9” dish with parchment paper and spray lightly
with cooking spray. Pour batter into the dish.
6. Bake for about 15 minutes, or until toothpick inserted in
center comes out clean.
7. Once, done, let cool before slicing, and enjoy!
Lauren’s Notes: Would recommend topping with vanilla
frosting (pg. 56)
27
Peanut Butter
Chocolate
Chip Protein
Cake Bars
Servings: 8
71 calories
7C|1.7F|7P
(per slice – 56g)
MFP entry: Lauren Fit
Foodie Peanut Butter
Protein Cake Bars
Instructions
Ingredients
½ cup (60g) all-purpose flour
1 scoop (32g) vanilla protein
powder
2 tbsp (12g) peanut butter
powder
3 tbsp zero-calorie sweetener
1 tsp baking powder
½ cup (112g) nonfat plain
greek yogurt
½ cup (120 mL) egg whites
½ cup (120 mL) unsweetened
almond milk
1 tsp vanilla extract
2 tbsp (28g) mini chocolate
chips
1. Preheat oven to 350 F.
2. In a small mixing bowl, combine the dry ingredients.
3. In a separate larger bowl, combine the wet
ingredients with a hand mixer.
4. Add the dry ingredients into the wet ingredients and
continue mixing until all ingredients are mixed
thoroughly.
5. Line an 9x9” dish with parchment paper and spray
lightly with cooking spray.
6. Pour batter into the dish, then sprinkle with 1 tbsp of
chocolate chips.
7. Bake for 10 minutes, then take out and top with
remainder of chocolate chips. Place back in oven
then bake for another 5-10 minutes, or until
toothpick inserted in center comes out clean.
8. Once done, take out. Let cool before slicing and
enjoy!
Lauren’s Note’s: Keep stored in an airtight container in the refrigerator.
28
Strawberries
and Cream
Protein
Cake Bars
Servings: 8
76 calories 8.5C|1.5F|7P
(per slice – 56g)
MFP entry: Lauren Fit Foodie
Strawberries and Cream
Protein Cake Bars
Ingredients
Instructions
Strawberry Bars:
½ cup (60g) all-purpose flour
1 scoop (32g) strawberry or
vanilla protein powder
2g sugar free strawberry jello mix
3 tbsp zero-calorie sweetener
1 tsp baking powder
½ cup (112g) nonfat greek yogurt
½ cup (120 mL) egg whites
½ cup (120 mL) unsweetened
almond milk
1 tsp vanilla extract
Toppings:
4-5 (50g) strawberries, diced
1 tbsp (14g) white chocolate
chips
1/2 tsp (2-3g) coconut oil
1. Preheat oven to 350 F.
2. In a small mixing bowl, combine the dry
ingredients.
3. In a separate larger bowl, combine the wet
ingredients with a hand mixer.
4. Add the dry ingredients into the wet ingredients
and continue mixing until all ingredients are mixed
thoroughly.
5. Like an 9x9” dish with parchment paper and spray
lightly with cooking spray.
6. Pour batter into the dish.
7. Bake for 10 minutes, then take out and top with
strawberries and white chocolate chips. Place back
in oven then bake for another 10-15 minutes, or
until toothpick inserted in center comes out clean.
8. Once done, take out and let cool before slicing.
Then enjoy!
Lauren’s Notes: These are meant to be eaten cold. Best after
refrigerating overnight and allowing flavors to come together!
29
Fudge Swirl
Protein
Cake Bars
Servings: 8
57 calories 5C|0.7F|7P
(Per slice – 58g)
MFP entry: Lauren Fit Foodie
Fudge Swirl Protein Cake Bars
Ingredients
Instructions
1. Preheat oven to 350 F.
2. In a small mixing bowl, combine the dry ingredients.
3. In a separate larger bowl, combine the wet ingredients
with a hand mixer.
4. Add the dry ingredients into the wet ingredients and
continue mixing until all ingredients are mixed thoroughly.
5. Like a 9x9” dish with parchment paper and spray lightly
with cooking spray. Pour batter into the dish.
6. In a small bowl, combine all ingredients for the fudge
swirl. Top the fudge sauce over the batter in a zig zag
Chocolate Bars:
½ cup (60g) all-purpose flour
1 scoop (32g) chocolate
protein powder
2 tbsp peanut butter powder
3 tbsp zero-calorie sweetener
1 tsp baking powder
½ cup (112g) nonfat plain
greek yogurt
½ cup (120 mL) egg whites
½ cup (120 mL) unsweetened
almond milk
1 tsp vanilla extract
Fudge Swirl:
10g Dutch black cocoa
1/8 cup (30 mL) sugar-free
pancake syrup
1-2 tsp cold water
method, then make circles using a toothpick (or knife) to
create the ”swirl effect.” Be careful not to over swirl
because we don’t want the two batters to mix.
7. Bake for about 15 minutes, or until toothpick inserted
comes out clean.
Lauren’s Notes: These are good fresh out
8. Once done, take out, and let cool before slicing.
of the oven but even better the next day
after being refrigerated!
9. When cool, slice and enjoy!
Recommended to use for Fudge Swirl Bar
Cake (pg. 32) for an extra special treat!
30
Cinnamon
Sugar Cake
Servings: 8 (68g each)
74 calories 6C|1.4F|9P
MFP entry: Lauren Fit
Foodie Cinnamon Sugar
Cake
Ingredients
Cake:
1 scoop (32g) snickerdoodle
(or vanilla) protein powder
¼ cup (28g) coconut flour
½ package (14g) sugar-free
butterscotch pudding mix
¼ cup zero-calorie
sweetener
1 tsp baking powder
1 tsp cinnamon
1 egg
½ cup (122g) unsweetened
applesauce
1 cup + ¼ cup (305g) egg
whites
2 tbsp (30g) canned
pumpkin*
1 tsp butter extract
Topping:
1 tsp cinnamon
1 tsp zero-calorie sweetener
Instructions
1. Preheat oven to 350 F.
2. In a small mixing bowl, combine all the dry ingredients.
3. In a separate larger bowl, add the egg and egg whites.
Use a hand mixer to combine. Add the rest of the wet
ingredients and mix again.
4. Add the dry ingredients into the wet ingredients and
continue mixing until all ingredients are mixed
thoroughly.
5. Like a 9x9” dish with parchment paper and spray lightly
with cooking spray. Pour batter into the dish, and then
sprinkle with cinnamon and sweetener.
6. Bake for about 25-30 minutes, or until toothpick
inserted in center comes out clean.
7. Once, done, let cool before slicing, and enjoy!
Lauren’s Notes: These are much better the next day after being
chilled. Keep stored in fridge. Would recommend topping with
whipped cream cheese and more cinnamon + sugar!
*Pumpkin recommended, but if you don’t have it, you can replace with more applesauce.
31
Classic
Chocolate
Cake
Servings: 8 (67g)
78 calories 6C|2F|9P
MFP entry: Lauren Fit
Foodie Classic Chocolate
Cake
Ingredients
1 scoop (32g) chocolate
protein powder
3 tbsp (21g) coconut flour
½ package (14g) sugar-free
chocolate pudding mix
¼ cup zero-calorie
sweetener
1 tsp baking powder
3 tbsp (18g) black cocoa
2 eggs
2 tbsp (30g) unsweetened
applesauce
1 cup (244g) egg whites
½ cup (122g) canned
pumpkin
1 tsp vanilla extract
Instructions
1. Preheat oven to 350 F.
2. In a small mixing bowl, combine all the dry ingredients.
3. In a separate larger bowl, add the egg and egg whites.
Use a hand mixer to combine. Add the rest of the wet
ingredients and mix again.
4. Add the dry ingredients into the wet ingredients and
continue mixing until all ingredients are mixed
thoroughly.
5. Like a 9x9” dish with parchment paper and spray lightly
with cooking spray. Pour batter into the dish. Bake for
about 25-30 minutes, or until toothpick inserted in
center comes out clean.
6. Once, done, let cool before slicing, and enjoy!
Lauren’s Notes: These are much better the next day after being chilled.
Keep stored in fridge. Would recommend topping with nut butter!
32
Fudge Swirl Stack Cake
Ingredients
3 slices (174g total) Fudge Swirl Cake (pg. 29)
1 serving Fudge Sauce (pg. 55)
Servings: 1
220 calories 21C|4F|27P
(for whole stack w/ sauce)
MFP entry: Lauren Fit Foodie
Fudge Swirl Stack Cake
Instructions
1. Stack fudge swirl protein cake bars, then top with fudge sauce!
Lauren’s Note’s: Make both cake and fudge sauce in advance and let sit in fridge for an hour
before eating.
32
Carrot Cake with
Cream Cheese Frosting
Servings: 2
226 calories 22C|4F|24P
MFP entry: Lauren Fit Foodie Carrot Cake with
Frosting
Ingredients
Cake:
½ scoop (15g) snickerdoodle
(or vanilla) protein powder
2 tbsp (14g) coconut flour
2 tbsp (15g) oat flour
¼ cup zero-calorie
sweetener
Dash of salt
1 tsp baking powder
½ tsp cinnamon
¼ tsp nutmeg
1 egg
¼ cup (61g) unsweetened
applesauce
2/3 cup (60g) grated carrots,
loosely packed
1 tsp vanilla extract
Cream Cheese Frosting:
2-oz (56g) fat-free cream
cheese, softened
¼ cup (56g) nonfat plain
greek yogurt
1 to 2 tbsp zero-calorie
sweetener
½ scoop (15g) vanilla protein
powder
Instructions
1. Preheat oven to 350 F.
2. Using a food processor (or a grater), grate carrots.
3. In a small bowl, combine all dry ingredients.
4. If using a food processor, throw the rest of the wet
ingredients in and blend until all is combined. If using a
hand mixer, add all wet ingredients and mix until
combined.
5. Add the dry ingredients to the wet ingredients and mix
again.
6. Spray two round dishes with cooking spray. (I used 2-cup
Pyrex dishes. I also lined the bottom with parchment paper
to prevent sticking)
7. Pour batter evenly in each dish and spread smooth with a
spoon.
8. Bake for 20-25 minutes, or until toothpick inserted in
center comes out clean.
9. When done, take out and let cool completely before
frosting.
10. For Cream Cheese Frosting: use a hand mixer, mix cream
cheese in a small bowl until smooth. Add the rest of the
ingredients and and mix again until all is combined.
11. Keep stored in fridge until ready to frost!
12. When ready, frost top of one cake, stack with the other,
then frost on top and all around.
13. Slice, and enjoy!
34
Donuts
Chocolate Glazed Donuts
Strawberry Glazed Donuts
Pumpkin Pie Donuts
Triple Chocolate Donuts
Chocolate
Glazed
Donuts
Servings: 8
48 calories
8C|0.5F|5P
MFP entry: Lauren Fit
Foodie Chocolate Glazed
Donuts
Ingredients:
Instructions:
1. Preheat oven to 350 F. Spray donut pan with cooking spray.
2. In a small bowl, mix the dry ingredients until combined.
3. In a separate, medium bowl combine the wet ingredients
and stir until combined.
4. Add the dry ingredients to the wet ingredients and mix
thoroughly.
5. Pour batter into donut pans. Bake for 10-15 minutes or
until toothpick comes out clean. (I like to take mine out just
a tad before they’re cooked completely so the donuts are
moister!)
6. Let donuts cool before frosting. Once cool, combine
confectioners' sugar with cold water. Glaze evenly over
donuts and let form.
7. Keep donuts stored in an airtight container. They are even
better the next day!
36
Chocolate Donuts
1 scoop (32g) chocolate
protein powder
¼ cup (30g) all-purpose
flour
2 tbsp (12g) Dutch black
cocoa
2 tbsp zero-calorie
sweetener
Dash of salt
1 tsp baking powder
¾ cup (180g)
unsweetened applesauce
or canned pumpkin
1 tsp vanilla extract
¼ cup + 2 tbsp (92g) egg
whites
Glaze
2 tbsp confectioner’s
sugar (I used Swerve)
1 tbsp cold water
Strawberry
Glazed
Donuts
Servings: 8
46 calories
7.5C|0.4F|4P
MFP entry: Lauren Fit
Foodie Strawberry Glazed
Donuts
Ingredients:
Instructions:
1. Preheat oven to 350 F. Spray donut pan with cooking
spray.
2. In a small bowl, mix the dry ingredients until combined.
3. In a separate, medium bowl combine the wet ingredients
and stir until combined.
4. Add the dry ingredients to the wet ingredients and mix
thoroughly.
5. Pour batter into donut pans. Bake for 10-15 minutes or
until toothpick comes out clean. (I like to take mine out
just a tad before their cooked completely so the donuts
are moister!)
6. Let donuts cool before frosting. Once cool, combine
confectioners' sugar with cold water. Glaze evenly over
donuts and let form.
7. Keep donuts stored in an airtight container. They are even
better the next day!
37
Strawberry Donuts
1 scoop (32g) strawberry
protein powder
¼ cup (30g) all-purpose
flour
2 tbsp (14g) coconut flour
2 tbsp zero-calorie
sweetener
Dash of salt
1 tsp baking powder
2g sugar free strawberry
jello pudding mix
¾ cup (180g) unsweetened
applesauce
1 tsp vanilla extract
¼ cup + 2 tbsp (92g) egg
whites
Glaze
2 tbsp confectioner’s sugar
(I used Swerve)
1 tbsp cold water
Pumpkin Pie
Donuts
Servings: 6
71 calories 8C|1F|6P
MFP entry: Lauren Fit
Foodie Pumpkin Pie
Donuts
Ingredients:
Instructions:
1. Preheat oven to 350 F. Spray donut pan with cooking
spray.
2. In a small bowl, mix the dry ingredients.
3. In medium sized bowl, combine wet ingredients and whisk
until combined.
4. Add the dry ingredients into the wet ingredients and mix
again.
5. Pour batter into prepared donut pan.
6. Bake for 10-15 minutes or until toothpick inserted in
center comes out clean.
7. Let donuts cool completely before frosting to prevent
icing from melting off.
8. When cool, top with frosting, if desired, and enjoy!
1 scoop (32g) vanilla or
cinnamon flavored protein
powder
¼ cup (30g) oat flour
2 tbsp (14g) coconut flour
dash of salt
1 tsp baking powder
1 tbsp zero-calorie
sweetener
½ tsp pumpkin pie spice
½ tsp cinnamon
2 tbsp (30g) unsweetened
applesauce
½ cup (122g) canned
pumpkin
½ cup (120g) egg whites
1 tsp vanilla
Lauren’s Notes: It’s best to let donuts
cool for 30 minutes and then put in
the fridge for 30 minutes to an hour
to cool more; plus, they taste better
this way, and once you frost them
you can eat immediately!
For frosting, see pg. 56.
Macros for donut with 1 serving frosting:
104 calories 13C|2.8F|6.5P
38
Triple
Chocolate
Donuts
Servings: 6
62 calories 8C|1F|6P
MFP entry: Lauren Fit
Foodie Triple Chocolate
Donuts
Ingredients:
1 scoop (32g) chocolate
protein powder
¼ cup (30g) all-purpose
flour
3 tbsp (18g) dark cocoa
powder
1 tsp baking powder
2 tbsp zero-calorie
sweetener
¼ cup + 2 tbsp (92g) egg
whites
¾ cup (183g) canned
pumpkin
Instructions:
1. Preheat oven to 350 F. Spray donut pan with cooking
spray.
2. In a small bowl, mix the dry ingredients.
3. In medium sized bowl, combine wet ingredients and
whisk until combined.
4. Add the dry ingredients into the wet ingredients and
mix again.
5. Pour batter into prepared donut pan.
6. Bake for 12-15 minutes or until toothpick inserted in
Lauren’s Notes: Would
center comes out clean.
recommend topping with
7. Let donuts cool and enjoy!
chocolate frosting (pg. 56) or
even whipped cream cheese or
nut butter!
39
Specialty
Desserts
Pumpkin Chocolate Chip Blondies
“Biscuit” Cookies
Sticky Butterfinger Bars
Oreo Cream Filling
Creamy Salted Peanut Butter Tahini Bars
Personal Chocolate Chip Dessert Pizza
Sprinkled Cake Batter Blondies
White Chocolate Blondies
Pumpkin
Chocolate
Chip Blondies
Servings: 16
73 calories 9C|2.5F|4P
MFP entry: Lauren Fit
Foodie Pumpkin
Chocolate Chip Blondies
Ingredients
1 scoop (32g) protein
powder
1 cup (120g) oat flour
¼ cup (30g) coconut flour
½ cup zero-calorie
sweetener
1 tsp baking powder
½ tsp baking soda
1 tsp pumpkin pie spice
1 egg
1 ½ cups (360g) canned
pumpkin
1 tsp vanilla extract
½ cup (120 mL)
unsweetened almond milk
3 tbsp (42g) chocolate
chips
Instructions
1. Preheat oven to 350 F. Spray an 9x9” baking dish with
cooking spray.
2. In a medium sized bowl, briefly whisk the egg. Add in
the rest of the wet ingredients and stir until combined.
3. In a separate bowl, combine the dry ingredients and
mix until combined.
4. Add the dry ingredients to the wet ingredients and mix
thoroughly. Gently fold in 2 tbsp of the chocolate chips.
5. Add the pumpkin mixture to the baking dish and spread
evenly across pan. Top the remaining chocolate chips
on top and bake for 30-35 minutes, or until toothpick
inserted in center comes out clean.
6. Take out, let cool, then slice into 16 bars and enjoy!
41
“Biscuit”
Cookies
Servings: 20
40 calories 4C|1F|3P
MFP entry: Lauren Fit
Foodie Biscuit Cookies
Ingredients
Cookies:
1 scoop (32g) vanilla
protein powder
¾ cup (90g) oat flour
2 tbsp (14g) coconut flour
½ tsp baking soda
1 tbsp (7g) corn starch
½ cup zero-calorie
sweetener
2 tbsp (28g) light butter
½ cup (120g) plain nonfat
greek yogurt
1 tsp vanilla extract
2 tbsp skinny syrup or
other liquid sweetener
Chocolate drizzle:
½ tsp coconut oil
1 tbsp (14g) chocolate
chips
Lauren’s Notes: These
work great for some
cookies to bring to a
party, or just to sip on
with some coffee!
Instructions
1. Cream the butter, vanilla, and sweetener with a hand
mixer for about a minute. Add the remaining
ingredients and mix until combined.
2. Take the dough out and continue kneading it for
another 1-2 minutes.
3. Begin tearing apart small pieces and rolling into balls (to
make 20 cookies, this comes out to 17g each). Place the
balls on parchment paper making sure none are
touching. Flatten with hands to form the shape of a
cookie, then using a fork, make perpendicular indents.
4. Let set in the fridge for an hour to set.
5. Preheat oven to 350 F. Bake cookies for 15-20 minutes,
or until they are done.
6. Heat up chocolate chips and coconut oil in microwave
for 45 seconds, taking out halfway to stir. Using a knife
drizzle chocolate over cookies.
7. Place in fridge for 10-15 minutes to let chocolate set
and enjoy!
42
Sticky
Butterfinger
Bars
Servings: 10
108 calories 13C|4.5F|4P
MFP entry: Lauren Fit
Foodie Butterfinger Bars
Ingredients
Butterfinger Bars:
¼ cup (70 mL) agave or honey
1 tsp maca powder
3 tbsp zero-calorie sweetener
¼ cup (60 mL) unsweetened
almond milk or ¼ cup (60 mL)
sugar-free pancake syrup
¼ cup (24g) powdered peanut
butter
¼ cup (56g) peanut butter
1 ½ cup corn flakes (or any
other flake cereal)
Dash of salt
Chocolate coating:
4 tbsp (56g) chocolate chips
Lauren’s Notes: Store in
airtight container in freezer
(for optimum crunch!)
Transfer to refrigerator an
hour before ready to eat.
Instructions
1. Spray a medium saucepan with cooking spray and
bring to medium heat. Add the first 4 ingredients,
stirring constantly, until mixture comes to a boil.
Remove from heat. Add in the peanut butter powder
and peanut butter and stir until it makes a paste.
2. Add the cereal, partially crunching as you stir, and
making sure to coat the cereal evenly.
3. Line a small pan with parchment paper (either an
8x8” or a larger bread loaf pan – I used a large loaf
pan) and press mixture evenly into the bottom.
4. Freeze for 2-3 hours, or until bars are mostly frozen.
5. Heat chocolate chips in microwave with ½ tsp (very
little!) water. Stir, and then coat the tops of the
butterfingers evenly with the chocolate.
6. Place back in freezer for at least 30 minutes to let
chocolate harden. Then take out and cut into 10 bars
(about 1” to 1.5” thick).
43
Oreo Cream
Filling
Servings: 1
200 calories 23C|3F|22P
MFP entry: Lauren Fit
Foodie Oreo Cream Filling
Ingredients
1 cup (227g) plain nonfat
greek yogurt
¼ package (7-8g) sugar-free
white chocolate jello
pudding mix
1-2 tbsp zero-calorie
sweetener (to taste)
12 g crumbled Oreo pie
crust (found in baking isle)
Instructions:
1. Mix yogurt, stevia, and pudding mix well, then stir Oreo pie crust crumbles.
2. Place in fridge for 2-3 hours or freezer for 30 minutes to get chilly and thicken. You may
not think it’s necessary to do this but trust me! ;)
44
Creamy Salted
Peanut Butter
Tahini Bars
Servings: 12
157 calories 12C|8F|9P
MFP entry: Lauren Fit
Foodie Peanut Butter Tahini
Bars
Ingredients
Bottom Cookie Layer:
6 cinnamon graham crackers
6-7 (~40g) pitted dates
2 tbsp (28g) light butter,
softened
2 tbsp (30g) peanut butter
1-2 tsp cold water
Peanut Butter Layer:
¼ cup (60g) sesame tahini
1 tsp sweetener
1.5 scoops (48g) peanut
butter cookie protein
Instructions
1. In a blender or food processor, combine dates, butter, and
graham crackers until combined. You will want the texture
of the mixture to be slightly sticky and able to form together
when pressed and not crumbly. Add in cold water 1 tsp at a
time until you get this consistency. 1-2tsp is usually enough
to prevent it from getting soggy.
2. Line an 9x9” baking pan with parchment paper and spray
with cooking spray. Press the cookie layer into the bottom of
the pan spread evenly across. It should cover the entire
powder (vanilla would also
work)
bottom.
3. Rinse and dry out blender. Then add yogurt, protein powder,
2 cups (448g) plain nonfat
greek yogurt
tahini, peanut butter, and salt, and blend until mixture is
completely combined.
½ tsp salt
Chocolate Topping:
5 tbsp (60g) chocolate chips
2 tsp (10 mL) coconut oil
4. Top bottom layer with creamy peanut butter layer and then
place in the freezer for 30 minutes to set.
5. In a small bowl, melt chocolate chips and coconut oil in the
microwave for 20-30 seconds. Stir well, then drizzle mixture
over the creamy peanut butter layer.
6. Place back in freezer for 30 minutes to set again
7. Keep
Then stored
take out,
cutairtight
into 12 container
bars, and enjoy!
Lauren’s Note’s:
in an
in the refrigerator.
45
Personal Chocolate Chip Dessert Pizza
Servings: 2
204 calories 20C|5F|19P
MFP entry: Lauren Fit
Foodie Personal Chocolate
Chip Pizza
Ingredients
1 scoop (32g) vanilla protein
powder
¼ cup (30g) all-purpose flour
1 tsp baking powder
1 tsp vanilla extract
100g plain nonfat greek
yogurt
1 tbsp (14g) light butter
1 tbsp (14g) mini chocolate
chips
Instructions
1. Preheat oven to 350 F. Spray a baking sheet with
cooking spray.
2. In a medium sized bowl, mix together flour, protein
powder, and baking powder until mixed thoroughly.
Add in the yogurt and mix until combined.
3. Using hands, knead dough for a couple of minutes. Roll
out dough onto a surface laid with flour (will stick
otherwise). Using a roller, flatten into a personal sized
pizza crust. Be careful not to roll too hard or it will be
hard to remove from surface. Crust should be about ½
inch thick. Use extra flour if needed.
4. Bake pizza in oven for 10 minutes. Take out, spread
with butter, top with chocolate chips and bake for
another 8-10 minutes, or until the edges start to
brown.
5. Take out, let cool, slice, and enjoy!
46
Sprinkled
Cake Batter
Blondies
Servings: 16
59 calories 7C|1.5F|5P
MFP entry: Lauren Fit
Foodie Sprinkled Cake
Batter Blondies
Ingredients
3 scoops (93g) vanilla or
cake flavored protein
powder
1 medium (200g) mashed
Japanese yam (or other
version of white sweet
potato), cooked and peeled
¼ cup (30g) oat flour
1 tbsp (12g) potato starch
1 tsp baking powder
2 tsp (10 mL) cake batter
extract
1 tsp sweetener
1 tbsp (15 mL) coconut oil,
melted
¼ cup (60 mL) unsweetened
almond milk
1 tbsp nonpareils rainbow
sprinkles
Instructions
1. Preheat oven to 350 F.
2. In a blender or food processor, blend yam, melted
coconut oil, cake batter extract, and almond milk.
3. Add in the protein powder, oat flour, potato starch,
baking powder, and sweetener, blend again until
combined.
4. Line an 9x9” pan with parchment paper. Pour blondie
batter into pan.
5. Gently fold in 2 tsp of the sprinkles evenly amongst the
pan. Top the blondies with the remaining tsp of
sprinkles.
6. Bake for 20-22 minutes.
7. Allow to cool, then cut into 16 bars.
47
White
Chocolate
Blondies
Servings: 16
69 calories 8C|2F|5P
MFP entry: Lauren Fit
Foodie White Chocolate
Blondies
Ingredients
Instructions
1. Preheat oven to 350 F.
2. In a blender or food processor, blend yam, melted
coconut oil, vanilla extract, and almond milk.
3. Add in the protein powder, oat flour, potato starch,
baking powder, and sweetener, blend again until
combined.
4. Line a 9x9”pan with parchment paper. Pour blondie
batter into pan.
5. Stir in 2 tbsp of the white chocolate chips evenly
amongst the pan. Top the blondies with the remaining
tbsp of white chocolate chips.
6. Bake for 20-22 minutes.
7. Allow to cool, then cut into 16 bars.
Lauren’s Notes: I know the yam/potato is different and
sounds complicated, but trust me, this recipe is still super
easy! Simply cook the yam the night before, then all you
have to do is peel and throw in the blender! Keep stored in
the fridge. These taste best after refrigerating over night.
48
3 scoops (93g) vanilla or
white chocolate protein
powder
1 medium (200g) mashed
Japanese yam (or other
version of white sweet
potato), cooked and peeled
¼ cup (30g) oat flour
1 tbsp (12g) potato starch
1 tsp baking powder
2 tsp (10 mL) vanilla extract
1 tsp zero-calorie
sweetener
1 tbsp (15 mL) coconut oil,
melted
¼ cup (60 mL)
unsweetened vanilla
almond milk
3 tbsp (42g) white
chocolate chips
Cheesecake Bars
Skinny Oreo Cheesecake Bars
Churro Protein Cheesecake Bars
Fudge Tracks Cheesecake Bars
Fruity Pebble Cheesecake Bars
Peanut Butter Fudge Cheesecake Bars
Skinny Oreo
Cheesecake Bars
Servings: 12
104 calories 13C|3F|6P
MFP entry: LaurenFitFoodie
Skinny Oreo Cheesecake Bars
Ingredients
Instructions
1. Preheat oven to 350 F. Spray an 9x9” baking dish with cooking spray.
2. Take half of your dough (4 rolls) and place in a bag with half of the
other dough ingredients (9g black cocoa and 2 tsp sweetener).
Massage the black cocoa and sweetener into the dough until it is even
and completely covered!
3. Take out and press the dough into the bottom of the baking dish.
4. Repeat the same with the rest of the dough, black cocoa, and
sweetener. Keep it in the bag for now.
5. Using a hand mixer, beat all the filling ingredients (except the Oreo’s)
until completely blended.
6. Take the Oreo’s and break them into the batter. Gently fold in, then
spread the filling evenly over the dough.
7. Using parchment or wax paper, flatten out the remaining dough to
form a sheet the same size as the bottom. Gently place on top of the
filling.
8. Sprinkle top of the dough with an extra tsp of zero-calorie sweetener
(optional)
9. Bake for 25-30 minutes. You’ll notice the other edges of the dough
start to pop up; when this happens, they are ready.
10. When done, let cool completely. Once cooled, cover tightly with saran
wrap and store in the fridge overnight. The next day, take out, slice,
and enjoy!
50
Oreo Dough:
1 package crescent
rolls
3 tbsp (18g) black
cocoa
4 tsp zero-calorie
sweetener
Cheesecake Filling:
8 oz (224g) fat-free
cream cheese
5 oz (140g) plain
nonfat greek yogurt
6g sugar free jello
cheesecake pudding
mix
2 tbsp zero-calorie
sweetener
1 egg
2 Oreo thins
Churro Protein
Cheesecake Bars
Servings: 20
122 calories 12C|5F|8P
MFP entry:
LaurenFitFoodie Churro
Cheesecake Bars
Ingredients
Crust/Dough:
1 ½ package crescent rolls
(12 rolls)
2 tbsp ground cinnamon
1 tbsp sweetener of choice
Cheesecake Filling:
8 oz (224g) fat-free cream
cheese
6 oz (168g) reduced-fat
cream cheese
5 oz (140g) plain nonfat
greek yogurt
1 egg
1 tbsp vanilla extract
2 scoops (64g) vanilla
protein powder
4 tbsp sweetener of choice
(I used swerve brown
sugar)
Instructions
1. Preheat oven to 350 F.
2. Spray a 13x9” dish with cooking spray and press six of
the crescent rolls (1 can minus two rolls) in the dish until
it covers the bottoms and most of the sides.
3. Using a hand mixer, beat all the filling ingredients until
completely smooth and blended.
4. Spread the filling evenly into the dish.
5. Using parchment paper, flatten out the remaining six
crescents rolls to form a crescent roll sheet that is the
same size as the one on the bottom. Gently place on top
of the filling.
6. In a small bowl, combine the cinnamon and the
sweetener. Sprinkle the cinnamon sugar mixture evenly
the top of the crust.
7. Bake for 25-30 minutes depending on your oven
temperature! Or until golden brown.
51
Fudge Tracks
Cheesecake
Bars
Servings: 16
94 calories 12C|3F|6P
MFP entry: LaurenFitFoodie
Fudge Track Cheesecake Bars
Ingredients
Instructions
1. Preheat oven to 350 F. Spray an 9x9” baking dish with
cooking spray.
2. Using your hands and a dough roller, roll dough out to
flatten and into a square shape. Form the dough to fit
into the bottom of the 9x9” dish as much as possible and
press the dough into the bottom and sides of the dish.
3. In a medium sized bowl, using a hand mixer, mix all the
cheesecake base ingredients (minus the Reese’s). Once
well blended, pour the mixture on top of the crescent
rolls.
4. Combine the ingredients for the fudge swirl and then
pour evenly amongst cheesecake layer in a zig zag
motion (it will not coat the cheesecake layer
completely).
5. Bake for about 35-30 minutes, or until toothpick comes
out clean. Be careful not to overbake as they will be
cakier and less cheesecake like!
6. Place in refrigerator for at least 2 hours (or freezer for
30 minutes) to form and chill. Once chilled throughout,
top with chopped Reese’s, if desired. Cut into 16 bars
and enjoy!
52
Bottom layer:
1 container (8 rolls) reduced-fat
crescent rolls
Cheesecake base:
8 oz (224g) fat-free cream
cheese
5 oz (140g) plain nonfat greek
yogurt
1 large egg
1 tsp vanilla extract
1 scoop (32g) vanilla protein
powder
¼ cup zero-calorie sweetener
½ tsp baking powder
9 (32g) Reese’s mini’s
Fudge Swirls:
¼ cup (24g) cocoa powder
2 tbsp zero-calorie sweetener
1 tbsp potato starch
2 tbsp (30 mL) sugar-free
pancake syrup
2 tbsp (30 mL) unsweetened
almond milk
Fruity Pebble
Cheesecake
Bars
Servings: 16
81 calories 9C|2F|6P
MFP entry: LaurenFitFoodie
Fruity Pebble Cheesecake Bars
Ingredients
Instructions
1. Preheat oven to 350 F. Spray an 9x9” baking dish
with cooking spray.
2. Using your hands and a dough roller, roll dough out
to flatten. Sprinkle with 4g of sprinkles and press
into the dough. Try to form it to fit into the bottom
of an 8x8" dish as much as possible. Press the dough
into the bottom of the dish.
3. In a medium sized bowl, using a hand mixer, mix
together all the filling ingredients except the fruity
pebbles and the sprinkles. Once well blended, use a
spoon to combine the fruity pebbles and sprinkles
into the mixture. Pour mixture on top of the dough.
4. Bake for about 20-25 minutes (or until toothpick
comes out clean). Be careful not to over-bake or
they won't be as gooey!
Lauren’s Nots: Keep stored in refrigerator.
53
Dough/Crust:
1 container (8 rolls) reduced-fat
crescent rolls
1 tsp sprinkles
Cheesecake Base:
8 oz (224g) fat-free cream
cheese
5 oz (140g) plain nonfat greek
yogurt
1 large egg
1 tsp butter extract (optional)
1 scoop (32g) fruity crisps or
vanilla protein powder
About ½ cup (15g) fruity pebbles
¼ cup zero-calorie sweetener
1 tsp baking powder
1 tsp sprinkles
Peanut Butter Fudge
Cheesecake Bars
Servings: 16
103 calories 12C|4F|6P
MFP entry: LaurenFitFoodie Peanut Butter
Fudge Cheesecake Bars
Ingredients
Instructions
1. Preheat oven to 350 F. Spray an 9x9” baking dish with
cooking spray.
2. Using your hands and a dough roller, roll dough out to
flatten and into a square shape. Form the dough to fit into
the bottom of the 9x9” dish as much as possible and press
the dough into the bottom and sides of the dish.
3. In a small bowl, mix all the ingredients of the fudge until
combined. Spread evenly across the crescent rolls.
4. In a medium sized bowl, using a hand mixer, mix all the
peanut butter cheesecake layer ingredients. Once
blended, carefully pour the mixture on top of the fudge
layer, being careful not to stir together the two layers.
5. Bake for about 35-30 minutes, or until toothpick comes
out clean. Be careful not to overbake as they will be cakier
and less cheesecake like!
6. Place in refrigerator for at least 2 hours to form and chill.
Once chilled throughout, top with chopped Reese’s, if
desired. Cut into 16 bars and enjoy!
Lauren’s Notes: Honestly, these are amazing with or without
the Reese’s! If you chose to omit the Reese’s on top, macros
for each bar comes to 93 calories 10.7C/3F/6.2P
54
Bottom Layer:
1 container (8 rolls) reduced-fat
crescent rolls
Fudge Layer:
¼ cup (24g) cocoa powder
1 tbsp (12g) potato starch
2 tbsp zero-calorie sweetener
2 tbsp (30 mL) sugar free syrup
2 tbsp (30 mL) unsweetened
almond milk
PB Cheesecake Layer:
5 oz (140g) nonfat greek yogurt
8 oz (224g) fat-free cream
cheese
1 large egg
¾ scoop (24g) peanut butter
protein powder
4 tbsp (24g) peanut butter
powder
1 tsp baking powder
4 tsp zero-calorie sweetener
Topping:
9 pieces (42g) miniature Reese’s
cups, chopped
Frostings and
Sauces
Cream Cheese Frosting
Fudge Sauce
Chocolate Frosting
Cream Cheese Frosting
Cream Cheese Frosting
Servings: 12 (31g - about 2 tbsp each)
33 calories 3C|0.2F|5P
MFP entry: Lauren Fit Foodie Cream
Cheese Frosting
Ingredients
6 oz (168g) fat-free cream cheese
1 scoop (32g) vanilla protein powder
¼ package (7-8g) sugar-free jello
cheesecake pudding mix
½ cup (112g) plain nonfat greek yogurt
2 tbsp zero-calorie sweetener
2 tbsp (30 mL) unsweetened almond milk
Instructions
Using a hand mixer, blend cream cheese in a medium bowl until smooth. Add rest of
ingredients and mix again until completely combined. Place in fridge to thicken and keep
stored covered in saran wrap or in an airtight container.
Fudge Sauce
Servings: 2 (32g - about 2 tbsp each)
47 calories 5.5C|1.8F|5.5P
MFP entry: Lauren Fit Foodie Fudge Sauce
Ingredients
2 tbsp (12g) black cocoa powder
2 tbsp (12g) peanut butter powder
2 tbsp (30 mL) sugar-free pancake syrup
2 tsp (10 mL) cold water
Instructions
In small bowl, combine powders, then stir in syrup and water. Mix until combined. Place in
fridge to thicken and keep stored covered in saran wrap or in an airtight container.
56
Chocolate Frosting
Servings: 5 (15g – about 1 tbsp each)
33 calories 5C|1.8F|0.5P
MFP entry: Lauren Fit Foodie Chocolate
Frosting
Ingredients
2 tbsp (12g) cocoa powder
2 tbsp (28g) chocolate chips
1 tbsp zero-calorie sweetener
2 tbsp (30 mL) zero-calorie pancake syrup
Instructions
In small bowl, melt chocolate chips with just a ½ tsp of water (no more!) Add the cocoa
powder, sweetener, and syrup and stir until completely combined. Store in fridge until ready
to use.
Vanilla Frosting
Servings: 5 (28g - about 2 tbsp each)
36 calories 1.3C|0.7F|6P
MFP entry: Lauren Fit Foodie Vanilla
Frosting
Ingredients
1 scoop (32g) vanilla protein powder
¼ cup (56g) plain nonfat greek yogurt
1 tsp (2-3g) coconut flour
1 tbsp zero-calorie sweetener
2 tbsp (30 mL) unsweetened almond milk
Instructions
Combine all ingredients. Place in fridge to thicken and keep stored covered in saran wrap or
in an airtight container.
57
Substitutions
Please keep in mind that with any substitutions made, there will likely be a change in
macros and nutritional information.
Types of Flours
ALL-PURPOSE FLOUR: Normal white all-purpose flour is what I use in most of my recipes. It
can be replaced with oat flour or almond flour in equal amounts (but note that using almond
flour will result in a slightly crumblier texture).
OAT FLOUR: Oat flour typically gives baked goods more flavor than all-purpose flour. I used
Bob’s Red Mill oat flour. It can be replaced with all-purpose flour or almond flour in equal
amounts. You can also make your own by blending oats until they become a powder. Note
that the amount of oats and amount of powder will likely vary, so it’s important to measure
out the flour after blending.
COCONUT FLOUR: Coconut flour is a very absorbent flour and doesn’t behave like other
flours when baked. Because of this, there is no real substitute. I would highly recommend
investing in some because it is very beneficial in making delicious baked goods and a flour I
use in many of my recipes. I use Bob’s Red Mill coconut flour that I order off Amazon.
POTATO STARCH: When used in baking, starch helps with texture, binding, moisture
retention. It is also commonly used as a thickening agent. I use Bob’s Red Mill potato starch,
but you may also replace with arrowroot starch, tapioca starch, or corn starch.
Dairy and Milk
UNSWEETENED ALMOND MILK: Almond milk can be substituted with cashew milk, oat milk,
or regular dairy milk.
PLAIN NONFAT GREEK YOGURT: I use Fage 0% Greek yogurt. For all baked recipes, if you
don’t have yogurt I would recommend replacing with an equal amount of applesauce or
pumpkin. For all frostings and icings, you can replace with cream cheese.
FAT-FREE CREAM CHEESE: Fat-free cream cheese can be replaced with reduced-fat cream
cheese or regular cream cheese.
Fats
LIGHT BUTTER: Light butter only has 4g of fat per tablespoon, which is helpful in keeping fat
lower for most of these recipes. If you need to substitute, you can replace with normal
butter, coconut oil or vegetable oil.
58
Substitutions
Please keep in mind that with any substitutions made, there will likely be a change in
macros and nutritional information.
Sweeteners
SUGAR FREE PANCAKE SYRUP: For all recipes that call for sugar free syrup, this is what I am
referring to. I typically use Walden Farm’s zero-calorie pancake syrup, but if I am running low
(or trying to be cost effective), I will use Cary’s sugar free pancake syrup that I get at
Walmart. You can also use pure pancake syrup or even honey.
ZERO-CALORIE GRANULATED SWEETENER: I use Splenda granulated sweetener for baking
or sometimes Great Value brand. You may substitute with baking stevia, sugar, or any other
granulated sweeteners if you prefer. I have not listed the weight in grams for stevia, as it
varies greatly across brands. Sweeten to taste.
BROWN SUGAR: I use Swerve Brown Sugar. Feel free to substitute with normal brown
sugar.
CONFECTIONER’S SUGAR: I used Swerve. Feel free to substitute with normal confectioner’s
sugar.
Protein Powder
Pescience is the only brand of protein powder I use in my recipes. That is because it bakes
beautifully and brings about the best flavor and consistency of any other protein brand I’ve
experimented baking with. It is a high-quality whey + casein blend, so if you do use another
brand, I would suggest one that is a whey + casein blend as well.
Cocoa and Peanut Butter Powder
BLACK COCOA POWDER: Dutch black cocoa powder is very different than normal cocoa
powder. All the acidity has been neutralized, rendering the cocoa powder completely mellow,
non-bitter, and very black. Therefore, it does taste and react differently when baked. Because
of this, and because the black cocoa is needed to achieve that “cookies and cream” flavor, I
would not recommend substituting it. I use Wincrest Dutch black cocoa that I order off
Amazon.
PEANUT BUTTER POWDER: I used PBfit.
Nutritional Information
Nutritional information includes frostings and toppings when noted. F stands for grams of
fat, C stands for grams of carbohydrates, and P stands for grams of protein.
59
Pantry Staples
Dry Ingredients
•
•
•
•
•
•
•
•
•
•
•
•
•
•
Wet Ingredients
Protein Powder (I recommend Pescience)
White all-purpose flour
Quick oats
Coconut flour
Oat flour
Dutch black cocoa powder
Cocoa powder (normal or dark)
Zero-calorie granulated sweetener
Sugar free jello pudding mix (assortment of
flavors)
Peanut butter powder
Baking powder
Baking soda
Cinnamon
Potato, arrowroot, or corn starch
•
•
•
•
•
•
•
•
•
•
•
•
•
Canned pumpkin
Unsweetened applesauce
Eggs
Egg whites
Plain nonfat Greek yogurt
Fat-free (or reduced-fat) cream cheese
Unsweetened almond or cashew milk
Light Butter
Coconut oil
Sugar-free pancake syrup
Peanut (or almond) Butter
Vanilla extract
Butter extract
Other
• Nonstick cooking spray
• Chocolate chips (regular and mini)
Links to Favorite Items
• PEScience: my favorite protein powder – code “LaurenFitFoodie” saves you 15%
•
•
•
•
Wincrest: Dutch Black Cocoa Powder
Bob’s Red Mill: oat flour
Bob’s Red Mill: coconut flour
Built Bars: my favorite protein bars (that are super macro friendly!) – code
“LaurenFitFoodie” saves you 15%
60
Baking Conversion Chart
All-purpose and oat flour
Coconut flour
2 tbsp =
15g
2 tbsp =
14g
¼ cup =
30g
¼ cup =
28g
Oats
½ cup =
40g
½ cup =
80g
Cocoa, black cocoa, and
peanut butter powder
Applesauce and Pumpkin
1 tbsp =
6g
¼ cup =
24g
Nut Butter
¼ cup =
61g
½ cup =
122g
2 tbsp =
28g
1 cup =
244g
¼ cup =
56g
Egg whites
Grated zucchini
1 egg white =
33g
1 oz =
31g
1 tbsp=
15g
¼ cup =
62g
¼ cup =
61g
½ cup =
125g
½ cup =
122g
¼ cup + 2 tbsp =
92g
Greek Yogurt
Cream Cheese
1 oz =
28g
8 oz =
226g
61
¼ cup =
56g
½ cup =
112g
1 cup =
224g
thank you
for ordering!
This book is dedicated to my boyfriend, Simon, for
proofreading this book, as well as encouraging me
through all the recipe experimentation, all the taste
tests, and all my crazy dream endeavors. Also to my
mom and best friend, who has always been my
number one supporter from day one. I love you
both!