Roasted Romanesco with Garlic, Lemon, and Parmesan
Roasting veggies is my go-to for a healthy, easy side. Simple recipes like this make eating well effortless!
Romanesco is a vibrant fall vegetable, similar to broccoli and cauliflower, with a fresh, crisp flavor.
“What does Romanesco broccoli taste like?”
Raw Romanesco is crisp and mildly sweet, with a flavor similar to cauliflower but a bit nuttier and more delicate. When cooked, it softens and becomes richer and slightly buttery, with roasted notes that bring out its natural sweetness.
Why You’ll Keep Making This Romanesco Again and Again
Easy: This recipe comes together with simple ingredients and minimal cleanup.
Nutritious: Romanesco has vitamin C, fiber, and other nutrients. Plus, it’s a delicious way to amp up your daily intake of veggies.
Quick: This recipe is ready in under an hour. Prep time is 5-10 minutes, depending on how confident you feel trimming the romanesco. Roasting takes about 20-25 minutes, and finishing (adding toppings, tossing, and serving) takes about 5 minutes.
Seasonal: This is one of my favorite fall veggies. It’s unique, healthy, and delicious. You can find Romanesco at your local farmers’ market, but I found this head at my local grocery store. I was super excited to see one of my favorite veggies in the produce aisle.
Great for Meal prep: I love to make a big pan of this for ingredient prep and eat the roasted veggies in grain bowls or as a snack throughout the week.
One Head of Romanesco – trimmed into florets Olive Oil – one that you would want to dip bread in
Garlic Cloves – minced
Lemon – both the zest and juice
Parmesan Cheese – as much or as little as you would like. Its nutty flavor enhances the veggie.
Red Pepper Flakes – for a touch of heat
Salt and Pepper – to taste. I use 1/2 tsp salt while roasting and finish it off with fresh cracked pepper.
Tip: The Parmesan adds its own salty kick, so I usually taste and only add a pinch more salt at the end if needed.
Instructions
Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
In a large bowl, toss Romanesco florets with olive oil, garlic, and salt until evenly coated.
Spread in a single layer on the large baking sheet or cast iron skillet.
Roast in a hot oven for 20–25 minutes, stirring halfway through, until tender and lightly browned on the edges.
Remove from oven and immediately top with lemon zest, lemon juice, Parmesan, chili flakes, and black pepper. Toss gently while warm so the cheese melts slightly.
Taste and adjust salt if needed. Serve warm.
Recipe Tips & Variations
Make it vegan: Swap Parmesan for nutritional yeast or pine nuts.
Add freshness: Finish with fresh parsley for more herbaceousness.
Meal prep tip: Roasted Romanesco keeps well for up to 3 days in the fridge; reheat in a 375°F oven for 8–10 minutes to restore crispness.
Veggie Tip: Because Romanesco has a firmer texture than cauliflower, you’ll want to avoid over-cooking. Keep the veggie with a bit of crunch.
Serving Suggestion: This side pairs beautifully with pasta, grilled fish, roasted chicken, or alongside a garden-fresh green tomato salad. I love to make this with some homemade pizza or Cashew Alfredo Pasta to bump up my veggies!
Nutrition Highlights (per serving, serves 4)
Per serving, this side dish has ~160 kcal, 6-8 g protein, and 5-7 g dietary fiber!
Romanesco is rich in vitamin C, fiber, and plant compounds that support gut health and immunity. Plus, this dish easily adds a full 1 vegetable serving to your day! I love that this is a side dish that will fill you up with fiber and a touch of protein!
More Veggie Recipes You Will Love
What other cool-season veggies are you harvesting or purchasing this fall? Check out some of my favorite seasonal recipes.
Roasted Romanesco with Lemon, Garlic, and Parmesan
Sarah Harper MS, RD, LDN
This roasted Romanesco with garlic, Parmesan, and chili flakes is a simple, plant-forward side dish that’s nutty, slightly spicy, and perfectly golden on the edges.
Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
Toss Romanesco
In a large bowl, toss Romanesco florets with olive oil, garlic, and salt until evenly coated.
Roast
Spread in a single layer on the baking sheet.Roast for 20–25 minutes, stirring halfway through, until tender and lightly browned on the edges.
Finish
Remove from oven and immediately top with lemon zest, lemon juice, Parmesan, chili flakes, and black pepper. Toss gently while warm so the cheese melts slightly.Taste and adjust salt if needed. Serve warm.
Notes
Romanesco is a great source of fiber and vitamin C. According to USDA FoodData Central and independent nutrient analyses, 100 g of raw Romanesco provides about 5.5 g of dietary fiber (SNAP Calorie, n.d.). Source:USDA FoodData Central / SNAP Calorie – Romanesco Broccoli Nutrition
Easy High-Protein Whipped Herb Cottage Cheese Sauce
This recipe comes together in about 5 minutes! It uses simple ingredients and is delicious on so many foods! From roasted veggies to wraps to grain bowls, this recipe will be your new go-to for dipping, drizzling, and slathering.
I took this recipe and used it as a finisher for my Zucchini Casserole! It’s a great way to bump up the protein and flavor!
Equipment
Blender or food processor – you could also use a mini food processor.
Measuring cups and spoons
Rubber spatula – To scrape down the sides of the blender for an even texture.
Sharp knife and cutting board
Ingredients for This Recipe
This creamy whipped sauce is a delicious way to enjoy cottage cheese in a fresh, flavorful way.
Full-fat cottage cheese: For the best flavor and a rich, creamy texture. I chose a local cottage cheese to Washington, Eberhard’s, but use whichever brand you prefer!
Rice wine vinegar (or white wine vinegar): Adds a subtle tang and brightness.
Olive oil: Brings healthy fats and a smooth, silky finish.
Fresh herbs: Chives, basil, parsley, and (optional) tarragon. Use whatever herbs you have on hand or growing in your garden! If I were choosing just two, I’d go with basil or parsley plus chives.
Salt and freshly ground black pepper: always to round out flavors!
How to Make the Sauce in 5 minutes or less!
This Whipped Cottage Cheese Herb Sauce comes together in minutes, just blend, stir, and serve.
Blend the base: Add cottage cheese, rice wine vinegar, olive oil, salt, and pepper to a blender or food processor. Blend until completely smooth and creamy.
Tip: Scrape down the sides once or twice to ensure a silky texture, no lumps!
Add herbs: Stir in (or pulse briefly) the chives, basil, parsley, and tarragon.
Taste and adjust: Add an extra splash of vinegar for more tang or another pinch of salt to brighten the flavor.
Serve and store: Spoon over warm casseroles, roasted vegetables, or grain bowls. Store leftovers in a sealed jar for up to 3 days and stir before serving.
Tip: For an extra-smooth finish, chill the sauce for 30 minutes before serving; it thickens slightly and the flavors meld beautifully.
Optional Swaps and Add-Ins
Try some of these easy (and delicious) ways to make this sauce your own:
Cottage cheese: For a more luxurious dip, swap part of the cottage cheese for sour cream. You can also use plain Greek yogurt for extra tang and creaminess.
Garlic: Add a clove of fresh garlic or a pinch of garlic powder for more flavor, it instantly turns this into a garlic-herb cottage cheese dip or sauce.
Acid: Swap the vinegar for fresh lemon juice for a brighter, citrusy twist.
Healthy Ways to Use Cottage Cheese Sauce
Make this recipe and use it for meal prep during the week! I like to whip up a batch on Sunday and use it with meals throughout the week.
As a high-protein dip: This makes for a great high-protein snack or the perfect appetizer. Use it as a dip for pita chips, pretzels, fresh veggies such as bell peppers, carrots, celery, or snap peas, or even roasted veggies and potatoes.
In a wrap or sandwich: this makes a great spread for a midday meal.
Drizzled on a bowl: Think a grain base with veggies, a protein, something extra for flavor, and this sauce. Try Quinoa, chopped kale, shredded carrot, and sliced radishes, with baked tofu, green onion, olives, and this sauce.
This sauce is a great alternative to many mayo-based sauces or store-bought sauces that may be loaded with sugar and other unpronounceable ingredients.
With about 15g of protein per cup, cottage cheese is a terrific vegetarian option for increasing protein in the diet. Cottage cheese is also calcium rich, important for bone and muscle health. Herbs have antioxidants and micronutrients.
How Long Does It Last in the Fridge?
In an airtight container, this sauce will last 3-5 days in the fridge. Great for meal prepping for the week! Use it as a sauce for a zucchini casserole, then as a spread on sandwiches and wraps for lunches later in the week.
More Easy Recipes for Healthy Sauces and Dressings
Creamy, herby, and high in protein, this whipped cottage cheese sauce adds a fresh, flavorful boost to veggies, grain bowls, and everything in between.
Add cottage cheese, vinegar, olive oil, salt, and pepper to a blender or food processor.
Blend in Herbs
Stir in or briefly pulse the chives, basil, parsley, and tarragon. (Per desired consistancy).
Taste and Adjust
Taste the sauce and adjust as needed, such as add a pinch more salt, a drizzle of vinegar or lemon juice for brightness, or extra herbs for a stronger flavor.
Serve
Spoon or drizzle over casseroles, roasted vegetables, or grain bowls.
Easy And Healthy Cheesy Zucchini Casserole with Mushrooms and Cottage Cheese
Hello Zucchini Lovers! Whether you grabbed some zucchini from the farmers’ market, have some in your fridge that you want to use up, or have a bunch growing in your garden, this recipe is for you!
This recipe is perfect for when you have an abundance of zucchini. You can even prep your summer zucchini for winter casseroles by freezing it when it is ripe and ready for eating. Anyway you slice it, this is one of my favorite casserole recipes featuring tender zucchini.
I make this casserole extra special with a homemade walnut breadcrumb topping made with leftover crusty bakery bread and I serve it all with a whipped herbed cottage cheese sauce for extra creaminess and freshness. This recipe is soon to be your favorite zucchini recipe.
Why You Will Love This Recipe
Vegetarian: This is 100% vegetarian
High Protein: This recipe has high-protein ingredients like cottage cheese and eggs.
Veggie Packed: This recipe is loaded with zucchini and mushrooms
Cheesy: This recipe has creamy cottage cheese and sharp and creamy parmesean cheese, adding to the decant flavors of the dish.
Whole Foods: You know all the foods in this recipe.
Easy Recipe: This Easy zucchini casserole recipe is perfect as an easy side dish to compliment a main protein like grilled chicken thighs, baked fish, or air fryer tofu.
Versatile: keep this 100% vegetarian or add some ground chicken or turkey to the mushroom sauté before the bake for even more of a protein punch.
Special Touches
Meal Prep Friendly- this is there perfect side dish to make in advance for busy weeknights.
Equipment
mixing bowl
measuring cups
mandolin or sharp knife
casserole dish
serving spoon
Ingredients
Zucchini Slices: Sliced thin with a mandolin, but you could use a sharp knife Sautéed Mushrooms: Sliced and sauteed in a good-quality olive oil Cream sauce base: With ingredients such as cottage cheese, milk, eggs, parmesan cheese, and olive oil, this cream sauce is truly luxurious while adding bulk to the recipe. Bread Crumb Topping: This sends this recipe over the top. Making your own homemade breadcrumb walnut topping makes this casserole extra special. Whipped Herb Cottage Cheese Sauce to Finish: This adds a boost of freshness that visually looks amazing, but also tastes fantastic paired with the zucchini and mushrooms.
Step-by-Step Instructions
Prep the pan & zucchini
Heat oven to 375°F (190°C). Lightly oil a 9×9 baking dish.
Slice 2 medium zucchini into thin rounds.
Tip (avoid watery bakes):Skip extra-large zucchini, they hold more water and taste blander. Using frozen zucchini noodles? Thaw, squeeze dry, and chop into 1–2″ lengths so they layer neatly.
Sauté the veggies
In a large skillet, heat 1 Tbsp olive oil.
Cook 1 sliced onion until golden (about 8 min). Add 3 cloves minced garlic and 8 oz sliced mushrooms; cook until the mushrooms release liquid and it evaporates and they brown (6–8 min). Season with salt/pepper.
Tip Moisture control: Cook until the pan looks nearly dry, this keeps the casserole from becoming too watery.
Make the cream base
Whisk ¼ cup milk, ¼ cup cottage cheese, 2 eggs, ¼ cup grated Parmesan, a pinch of red pepper flakes(optional), salt, and black pepper until smooth.
Assemble
Layer all the zucchini in the dish.
Spoon the mushroom-onion mixture over top.
Pour the cream base evenly over the vegetables.
Sprinkle the remaining ¼ cup Parmesan over everything.
Top with ½ cup walnut breadcrumbs (your mix of fresh breadcrumbs + chopped walnuts).
Finish with a generous drizzle of olive oil over the crumbs.
Bake
Cover the dish loosely with foil and bake 20 minutes.
Remove foil and bake 15–20 minutes more, until the top is golden and the center is set.
Oven variance tip: Cooking times vary by oven, check early on in the bake. If the top browns too fast, re-cover with foil.
Rest & Finish
Let sit 10 minutes to set.
Shower with fresh herbs (basil, parsley, chives, thyme, or oregano).
As a side dish: Pair with roasted chicken, grilled fish, or a simple green salad.
As a brunch recipe: Serve warm with eggs and fresh fruit.
Healthy snack: Cut into squares and enjoy warm or cold.
Meal prep: Portion into containers for easy grab-and-go lunches or dinners.
Storage Suggestions
Refrigerator: Let the casserole cool completely. Store leftovers in an airtight container or cover the baking dish tightly with foil. Keep in the fridge for up to 5 days.
Freezer: Slice into portions and wrap tightly in foil or place in freezer-safe containers. Freeze for up to 3 months. For best results, thaw overnight in the fridge before reheating.
Reheating Instructions
Oven (best for texture): Preheat to 350°F (175°C). Cover the casserole with foil to prevent the topping from burning and heat for 20–25 minutes, or until warmed through. For a crispier topping, remove foil for the last 5 minutes.
Microwave (quick option): Place a portion on a microwave-safe plate, cover lightly, and heat for 1–2 minutes, checking halfway through. Note: the topping will soften in the microwave.
From frozen: Bake covered at 350°F for 40–45 minutes, then uncover and bake another 10 minutes until hot in the center and the topping is crisp.
This recipe might be even better the next day as leftover zucchini casserole! It might sound weird but, I love to eat a slice of this at breakfast with a cup of coffee and a side of fresh fruit.
Healthy Zucchini Casserole with Walnut Breadcrumb Topping
Sarah Harper MS, RD, LDN
This Healthy Zucchini Casserole incorporates zucchini, mushrooms, and cottage cheese to create a delicious and creamy casserole. Ready in just 45min this recipe is easy to make and quick to bring together.
½cupparmesan cheesedivided, 1/4 cup for cream base, 1/4 cup for layering
2eggs
3tbspfresh herbs
Walnut Breadcrumb Topping
2cupsbread cubesstale or day old works best
2tbspolive oil
⅓cupwalnuts
¼tspkosher salt
¼tspblack pepper
½cupWhipped Herb Cottage Cheese Sauceoptional
Instructions
Preheat oven:
Heat to 375°F (190°C). Lightly oil a 9x9 or similar baking dish.
Cook aromatics:
Heat olive oil in a skillet. Add onion and cook until golden, about 8 minutes. Add garlic and mushrooms with a pinch of salt. Cook until mushrooms release liquid and start to brown, ~6–7 minutes.
Make cream base:
In a bowl, whisk together milk, cottage cheese, ¼ cup Parmesan, and eggs. Season with salt and pepper.
Walnut Breadcrumbs
Tear or cube the bread, then pulse in the food processor until you reach coarse crumbs.Spread the fresh crumbs on a baking sheet. Bake at 300°F (150°C) for 8–12 minutes, stirring once or twice, until dry and golden.You can pulse the walnuts separately in the food processor, then toast them together with the breadcrumbs in the oven ortoss both in a skillet with olive oil until fragrant.Season with salt, pepper, and Parmesan (if using).
Assemble casserole
Spread zucchini slices in the baking dish.Add the mushroom-onion mixture.Pour the cream base evenly over the vegetables.Sprinkle the remaining ¼ cup Parmesan over the top.Add an even layer of walnut breadcrumbs.
Bake:
Drizzle the top generously with olive oil. Cover loosely with foil and bake 20 minutes. Remove foil and bake another 15–20 minutes until golden and set in the center.
Meal Prep Like a Dietitian: Foods That Stay Fresh and Flavorful All Week
The Big Picture: Think Building blocks, not leftovers
The best meal prep foods store well, reheat easily, and stay fresh throughout the week. A mix of grains, veggies, protein, dressings, fruit, and snacks makes it easy to build balanced meals with variety.
When you prep with flexibility in mind, you can mix and match ingredients instead of eating the same meal on repeat.
My Plant-Focused Bowl Formula (No recipe needed!)
Whether you eat plant-based, pescatarian, or flexitarian like me, this formula works for everyone. Think of it as a flexible framework you can mix and match all week long.
The Formula: Base + Protein + Veggie + Sauce + Add-On
Pasta Bowl: protein pasta, burrata, peas, sliced cherry tomatoes, basil pesto, parmesan cheese, toasted nuts (walnuts, almonds, or pine nuts)
You can use this same formula for sandwiches and wraps too!
Sandwich Example: bagel or sourdough, smoked salmon mixed with cream cheese, sliced cucumbers and red onion, drizzle of olive oil, capers
The Best Types of Foods to Prep Ahead (and How to Use Them All Week)
Base: Grains, Potatoes, Pastas, and More
Your base is the foundation of any balanced meal, it’s what brings everything together.
Think of it as the canvas for your proteins, veggies, and sauces. Choose hearty, fiber-rich options that hold up well throughout the week and make it easy to mix and match flavors.
Grains: Rice, quinoa, farro, bulgur, barley, couscous, or wild rice blends Pastas: Protein pasta, whole wheat, chickpea, or lentil pasta, great for hot dishes or cold pasta salads Oats: Perfect for overnight oats, breakfast bakes, or snack bites Potatoes: Sweet, baby, or white potatoes (roasted, mashed, or air-fried) Salads: Kale, cabbage, spinach, romaine, arugula, or mixed greens, use as a base for grain bowls or wraps Bread: Sourdough, whole grain, pita, flatbread, or gluten-free options for sandwiches and toasts
RD Tip: Cook extra grains or potatoes early in the week. They’re easy to reheat and make fast, balanced meals when paired with prepped veggies and proteins.
Proteins
This section breaks down protein options by eating style so you can choose what fits your preferences.
Whether you eat vegan, vegetarian, pescatarian, or include some animal proteins, each category offers nutritious, prep-friendly ways to build balanced meals.
Vegetarian Options: Yogurt, Cottage Cheese and Other Cheeses, Eggs
Pescatarian: Salmon, Tuna, Shrimp, White Fish, Shellfish
Flexitarian: Chicken & Turkey – Versatile and easy to cook in bulk. I prefer to use these protein items more sparingly.
Beef, Pork, Lamb – I use these protein items even more sparingly than chicken and turkey just based on my personalized Flexitarian Lifestyle.
Veggies (and Fruit): Fresh, Frozen, Dried, or Canned
There are endless ways to add color, texture, and nutrition to your meals. Mix and match what’s in season with pantry staples like frozen or canned produce to keep meal prep simple, affordable, and flavorful all year long.
Veggies: Bell peppers, carrots, broccoli, cauliflower, leafy greens (kale, spinach, cabbage), squash, zucchini, green beans, Brussels sprouts, cucumbers, mushrooms, onions, sweet potatoes, and beets
Fruit: Berries, apples, pears, citrus (oranges, grapefruit, mandarins), bananas, grapes, melons, pineapple, kiwi, mango, and stone fruit like peaches, nectarines, cherries, and plums
Best to Use Fresh the Day Of: Some produce just doesn’t store well once cut or cooked.
Leafy greens like spinach or romaine wilt quickly if dressed — keep dressing separate.
Avocados and bananas brown easily once sliced.
Tomatoes can get watery when stored with other ingredients.
Fresh herbs (like basil or cilantro) lose flavor after a few days — add them right before serving.
Berries and stone fruits can get mushy; prep just before eating for best texture.
Sauces
Homemade dressings add flavor without extra prep during the week.
Sometimes it’s the smallest details that make a dish feel special. A squeeze of lemon, a drizzle of olive oil, or a sprinkle of herbs can instantly transform a simple meal into something vibrant and satisfying.
These finishing touches add flavor, texture, and personality. The little extras that keep your meal prep from feeling repetitive and make every bowl or plate feel fresh again.
Add-Ons: Capers, cheeses, fresh herbs (parsley, cilantro, basil), nuts, seeds, olive oil, yogurt or sour cream, citrus zest, hot sauce, red pepper flakes, salsa, pesto, pickled veggies, or even a sprinkle of flaky salt.
RD Tip: Keep a few go-to add-ons prepped and ready, such as chopped herbs, toasted nuts, or a jar of pickled onions. This will instantly elevate your weekday meals.
Storage Suggestions
I have an entire article dedicated to the storage of your ingredients and prepped foods.
Article coming Nov 1st 2025.
Meal Prep is About Flexibility, Not Perfection
If you take anything away from this article, remember that healthy eating is not about perfection; it’s about being flexible! Start where you are and build from there. It’s about the journey, not the destination.
Just starting out and don’t know where to start? You don’t need to prep for an entire week to see progress, just start small with one of these goals.
Add One Extra Veggie to Every Meal for 7 Days
Keep frozen veggies or pre-cut produce on hand to make this goal easy and visual.
Set a 1-Hour Meal Prep Window Each Week
Choose a time that fits your routine (like Sunday afternoon or Monday evening). Set a timer, turn on your favorite podcast or listen to an hour of audiobook, and see how much you can prep in that one focused hour.
Batch-Cook One Grain and One Protein Every Sunday
For example, cook a pot of quinoa and bake a sheet pan of tofu or chicken. This gives you instant building blocks for mix-and-match meals.
Plan 1 Dinner in Advance This Week
Pick one night to plan ahead for, write your grocery list, and prep what you can. Once that feels easy, add a second night.
Have another goal in mind? I would love to hear about it in the comments or shoot me an email!
Email: sarahharper@addybean.com
Ready To Start? Download my free Meal Prep Template
Want a little extra guidance? I made a free one-page template to help you plan, prep, and store your meals with confidence.
For me, starting the morning off with added protein in my coffee is a great start to the day and helps me meet my protein goals with lifting and endurance running.
To be honest, this Starbucks copycats cold foam recipe might be the easiest one to DIY! Really, all you need is milk. So, I’ll walk you through how to make two variations of a vanilla cold foam that you’ll want to make again and again.
Two Methods of Making Your Homemade version of Starbucks Vanilla Cold Foam
1st Method: Milk + Vanilla Protein Powder
Whey protein froths in milk extremely well, sometimes too well! It’s the same reason I now add my protein powder last when blending smoothies to prevent them from getting overly frothy.
2nd Method: Milk + Coconut Sugar + Vanilla Extract
This is my preferred topper for hot coffee most mornings. It’s not too sweet and adds just the right amount of vanilla flavor.
Why You Will Love This Recipe
Easy: This might be the easiest recipe I have on this blog!
Customizable: Make this for your favorite morning beverage weather its an iced coffee or a hot americano. Everyone has their own special morning routine! I shared a bit about mine further in this article. What’s yours? Would these protein cold foam hacks elevate your morning?
Protein Goals (check!): From weightlifting to the endurance athlete to someone just trying to get enough protein in your day to help meet your health goals, this recipe meets you where you are at. Plus, I love a good protein or fiber hack!
Equipment Needed
Hand Frother or Milk Frother
jar or cup
measuring cups and spoons (or eye ball it)
Ingredients and Instructions
These recipes couldn’t be simpler. The ingredients include:
Milk: Use a high-protein milk also labeled as ultra-filtered milk. Some brands that carry high-protein milk include Fairlife, Horizon, Darigold, and Lactaid. I use Dairgold, they are a company local to the PNW!
Vanilla Addition: Either 1 tbsp vanilla protein powder or 1 tsp sweetener of choice (coconut sugar, brown sugar, honey, maple syrup, date syrup, agave), ¼ tsp vanilla extract. Alternatively, if you have a vanilla syrup you love a couple tsps of that would also work well.
Step By Step Instructions
First, choose your version:
Protein-Boosted: Use 4 oz milk + 1 tbsp protein powder.
Vanilla-Sweetened: Use 4 oz milk + 1 tsp coconut sugar + ¼ tsp vanilla extract.
Add your selected ingredients to a hand frother and froth for 10–15 seconds, or until thick, creamy, and foamy.
Other ways to froth:
Blend on low speed in a small blender for about 10 seconds.
Shake vigorously in a mason jar for 30–45 seconds.
Last, spoon or pour the cold foam over coffee of choice (cold brew, iced latte, americano, etc.)
Nutrition (per variation)
As a Registered Dietitian and Certified Nutritionist, adding a protein boosted coffee to your day is the perfect addition to get a head start on meeting your daily goals for protein. The below nutrition information is based on the recipe, see below for more details.
Vanilla Protein Powder-Boosted: 125 calories | 12 g protein | 7 g carbs | 4.5 g fat | 0 g fiber
Vanilla-Sweetened: 100 calories | 7 g protein | 10 g carbs | 4 g fat | 0 g fiber
Flavor Variations to Try!
Below are some Protein Cold Foam Flavors Starucks does not carry. Try these flavor combinations for even more variety of fun drinks at home.
Cinnamon Maple Cold Foam
Add 1 tsp pure maple syrup and ¼ tsp ground cinnamon.
French Vanilla Cold Foam
Add sweetener of choice with ⅛ tsp vanilla extract and ⅛ tsp almond extract.
Fall Spice Cold Foam
Mix in ½ tsp pumpkin pie spice (or cinnamon + nutmeg + cloves)
Pumpkin Spice Cold Foam
Mix in ½ tsp pumpkin pie spice (or cinnamon + nutmeg + cloves) and 1 tbsp canned pumpkin.
Salted Caramel Cold Foam
Add 1 tsp caramel sauce and a tiny pinch of sea salt before frothing.
Peppermint Mocha Cold Foam (holiday-ready)
Blend in 1 tsp cocoa powder and ⅛ tsp peppermint extract.
I like to get creative with combinations at home. Sometimes the cold foam doesn’t quite foam up as good as it does for this vanilla cold foam recipe but that is okay with me! I still enjoy it topped over my morning beverage. Don’t be afraid to get wild with your favorite flavors!
Why Make Cold Foam at Home
For me, in addition to its nutritional benefits, I love to make cold foam at home due to its cost savings!
An Iced Vanilla Protein Latte from Starbucks is reported to cost $8.95. That’s nearly $10 for a cup of coffee. Depending on how you make your coffee at home, it can cost less than $1 to make.
Let’s look at the savings
Let’s say the starbucks drink is $8.95 a drink, and making it from home is approx $1.50 per day.
If you buy one coffee every weekday (5 days/week × 52 weeks = 260 days):
$8.95 × 260 = $2,327 Starbucks
$1.50 × 260 = $390 Homemade
Savings: $1,937 per year
Don’t get me wrong, I still love an occasional coffee and pastry from my local coffee shop, but I save it for more for those special occasions.
More Than Just Coffee: My Morning Ritual
If you love starting your day with a good cup of coffee, you’ll love this too. I’ve turned my daily brew into a mindful morning ritual that helps me slow down and savor the moment. From my “no recipe” protein coffee routine to the little sweet treats I enjoy it with, it’s a simple reminder that nourishment is about more than just food.
Check out my article: My Morning Ritual: How I Turn Coffee into a Mindful Moment
Tips For The Best Protein Cold Foam
The more cold foam you add, the more the protein and calories increase in your beverage.
Plant-based protein powders do not work as well as whey protein powders. In general, I just haven’t found a plant-based protein powder that tastes as good as the whey.
If anyone has one they love, send me a message! I want to hear about it!
Best Milk for Cold Foam
A higher protein milk like Dairgold or fairlife adds even more protein to your drink; however, you can use a regular milk if you find the added protein powder to be enough.
You can use 2%, whole milk, or half and half. I’ve even mixed heavy cream in with 2% and whole milk. The higher the fat, the more richness in your cold foam.
Dairy-Free Options: If you are a coffee fanatic and don’t drink milk, you probably already know Barista Oat milk is the go to for foaming for cold foams and lattes. Its natural starches help it foam more like dairy.
Note: Almond milk and other nut milks do not froth quite as nicely.
Storage Suggestions
Cold Foam looses its foam when stored in the refrigerator. However, if you store leftovers in an airtight container, you can just take it out and re froth as needed. Your flavorings are already in there ready to be added to your hot or cold coffee.
Skip the drive-thru and make your own creamy, protein-packed coffee at home! This Vanilla Protein Cold Foam is a Starbucks-inspired twist featuring ultra filtered milk.
Protein-Boosted:Use 4 oz milk + 1 tbsp protein powder.Vanilla-Sweetened:Use 4 oz milk + 1 tsp coconut sugar + ¼ tsp vanilla extract.
Add Ingredients
Add your selected ingredients to a milk frother and froth for 10–15 seconds, or until thick, creamy, and foamy.
Spoon and Serve
Spoon or pour the cold foam over cold brew, iced coffee, or americano.
Notes
Vanilla Protein Powder-Boosted: 125 calories | 12 g protein | 7 g carbs | 4.5 g fat | 0 g fiberVanilla-Sweetened: 100 calories | 7 g protein | 10 g carbs | 4 g fat | 0 g fiber
