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
10 Easy Miniature Eggplant Recipes for Busy Weeknight Meals
Eggplant dishes make for a terrific main ingredient, main course, and side dish. I actually love taking an easy side and, with a few additions or tweaks, turning them into easy weeknight meals!
I decided to write this article for all those eggplant lovers who picked up a few mini eggplants from the farmers’ market and are wondering what to make with them! Or maybe you’re growing eggplant, and they are tiny! Here are 10 Mini eggplants recipes that have delicious flavor and are not to be overlooked!
Why Cook with Mini Eggplants?
Backyard gardeners, waste not, want not! If you’ve got mini eggplants growing, they’re perfect for roasting, grilling, air frying, sautéing, or blending into dips.
They are also:
Delicious: Mini eggplants have tender flesh and a mild, slightly sweet flavor that pairs well with herbs, spices, and sauces.
Nutritious: They’re a good source of fiber, antioxidants, and vitamins while staying low in calories.
Versatile: Whether baked, stir-fried, grilled, or air-fried, these little gems shine in all kinds of dishes and with all kinds of flavor combinations.
Tips for Cooking Mini Eggplants
Cook times differ. Just like your larger eggplants, but often require a little less cook time, another reason I love cooking with them.
No need to salt! Older, larger eggplants can be bitter, and salting them can help remove bitterness.
They often have fewer seeds! This makes them ideal for turning into dips!
How to Store Small Eggplants
I prefer to store eggplants in the crisper drawer, uncut. Cutting the eggplants can dry them out or cause browning.
Freezing eggplant is easy! Just cook and freeze! This is best for turning into dips and sauces.
10 No-Recipe Mini Eggplant Recipes
1. Basic Roasted Mini Eggplants
Halve those tiny eggplants, drizzle with olive oil, sprinkle with salt, and roast on a baking sheet at 400°F until caramelized and tender (20–25 minutes). Add herbs like thyme or oregano for extra flavor.
For an even quicker weeknight dish, use the air fryer! Prepare the eggplant the same as you would for the oven, but air fry!
Air fryer option: Prepare the eggplants the same way, then cook at 375°F for 12–15 minutes, shaking the basket halfway through, until browned and soft.
Weeknight meal tip: Toss into pasta with marinara sauce, mozzarella, and parmesan cheese, or layer over seasoned grains with a quick protein for a fast dinner.
2. Grilled Mini Eggplants with Whipped Cottage Cheese Herb Sauce
Grill or roast halved mini eggplants until charred and soft. Top with a dollop of your whipped cottage cheese herb saucefor creamy, high-protein flavor.
Weeknight meal tip: Serve over quinoa or farro with roasted veggies for a balanced bowl.
3. Sautéed Mini Eggplants with Garlic Butter
Slice mini eggplants into rounds or halves, then sauté in extra-virgin olive oil, avocado oil, or butter with minced fresh garlic until golden and tender. Finish with a squeeze of lemon and a sprinkle of parsley. I love how simple this recipe is.
Weeknight meal tip: Serve over couscous or rice with a simple protein like grilled shrimp, chicken, or tofu, and another good drizzle of olive oil, spritz of fresh lemon juice, a sprinkle if flaky sea salt, and a few cracks of fresh ground black pepper for an easy one-pan dinner.
4. Roasted Carrot & Eggplant Dip
Use roasted mini eggplants in place of large ones for your carrot + eggplant dip recipe. The carrot adds sweetness and bulks up the dip.
Weeknight meal tip: Spread into wraps with roasted veggies and feta or pair with a grain bowl for a filling dinner.
Swap in mini eggplants for your roasted eggplant salad recipe. Their smaller size allows for quicker roasting, and they add a tender bite to the salad.
Weeknight meal tip: Bulk the salad up with canned chickpeas or lentils and serve with crusty bread for a complete meal.
Roast mini eggplants and use them in your Mediterranean grain bowl recipe. Their creamy texture pairs perfectly with grains, feta, and fresh veggies such as fresh tomatoes, or roasted zucchini, onions, peppers, and green beans.
Weeknight meal tip: Already a full meal, just add your favorite protein like tofu, fish, or chicken if you’d like more staying power. Top with lots of fresh herbs such as parsley, mint, oregano, or basil.
7. Sheet Pan Mini Eggplants with Chickpeas & Veggies
Adapt my sausage, Brussels sprouts, and potato sheet pan recipe by swapping in mini eggplant slices and chickpeas for a vegetarian version.
Weeknight meal tip: Keep it vegetarian, or bring back the sausage for a heartier dinner! Both variations work with the same sheet pan method. For a vegetarian option, serve with feta cheese, Greek Yogurt, and a drizzle of balsamic glaze.
Hollow out mini eggplants slightly and stuff with cooked quinoa, farro, or rice plus herbs, veggies, and goat cheese. Bake until warmed through and golden.
Weeknight meal tip: Already a meal on its own, just add a side salad to round things out.
9. Mini Eggplant Pizza Bites
Slice mini eggplants in half, lightly salt, and roast until tender and golden. Top with marinara, mozzarella or ricotta, and fresh basil, then return to the oven until the cheese is melted and bubbly.
Weeknight meal tip: Pair with a green salad and crusty garlic bread for a lighter, fun dinner option.
10. Mini Eggplant Stir-Fry with Garlic & Soy
One of my favorite ways to cook eggplant is in an asian-inspired stir-fry, with lots of garlic and seasoned with soy sauce! I love to make an asian inspired eggplant dish to go with rice and tofu. I often use Japanese eggplant for this, but you can use mini eggplants too!
Just sauté sliced mini eggplants in a hot pan with fresh minced garlic, soy sauce (I like to use regular soy sauce and a dark soy sauce for extra depth, and a splash of both sesame oil and rice wine vinegar. Add a little honey if you want it a little sticky, and on the sweeter side, add a little red pepper flakes or a hot pepper for a little heat. Finish it all off with sesame seeds and scallions.
Weeknight meal tip: Serve the eggplant mixture over rice or noodles along with tofu, chicken, or shrimp to make it a satisfying meal.
Meal prepping can feel overwhelming at first, but breaking it into simple steps makes the process so much easier.
In this article, I’ll walk you through the exact steps I follow, from planning meals to prepping ingredients, so you can find a routine that works for you.
Plan Your Meals: Choose recipes for the week, including breakfast, lunch, and dinner. Keep meals balanced with protein, veggies, and grains.
Make a Grocery List: Write down everything you need to avoid impulse purchases and stay on budget.
Grocery Shopping: Stick to whole, fresh ingredients to get the most nutrition. In my article about what foods work best for meal prepping, I discuss foods that you can shop for!
Once I’ve planned, checked what I already have, and picked up the rest at the store, I’m ready to start prepping.
The Actual Prep
Now that you have a plan, it’s time to prep. There are 4 different types of meal prepping.
Meal prepping isn’t a one-size-fits-all approach. There are four main methods, and you can mix and match based on your schedule, cooking preferences, and how much variety you want.
Ingredient Prep (Mix and Match Method): This method is perfect if you like variety and don’t want to eat the same thing every day. Prep and cook ingredients separately so they can be combined into different meals throughout the week.
Freezer Meal Prep: Prepare full meals or components in advance and store them in the freezer for later.
Batch Cooking: Best when you want no-fuss grab and go meals. Cook a large batch of a single meal to eat throughout the week.
Hybrid Meal Prep (How I Meal Prep!): A combination of different methods, allowing flexibility while still making homemade food in advance.
Most importantly, Stay Flexible
Swap meals or adjust portions as needed so you don’t get bored. Want to read more about these 4 main meal prepping methods? Check out my article on How to Make Meal Prepping Sustainable for YOU.
Your Stress-Free Meal Prep Routine Starts Here
Meal prepping doesn’t have to be complicated. With a little planning, you’ll set yourself up for stress-free, healthy meals all week long. Keep this a sustainable process for yourself by allowing yourself the flexibility to get takeout on nights when you just can’t, or if you feel like cooking something, go for it!
I have been meal prepping and planning for so long; I know which meals I will want to eat as leftovers. Sometimes, you make something and you just don’t want to eat it again, and that’s okay. So, think about foods that will bring you joy. Take note of those items and consider them when you are prepping and planning meals.
Allow yourself to change what works for you. I like my meal prepping routine, but maybe something else works better for you, like a meal planning binder or worksheet.
Meal prepping is about making your life easier, not harder. Find the method, or mix of methods, that brings you joy and fits your routine. That’s how you’ll stick with it long term.
Sarah Harper, MS, RD, is a registered dietitian and flexitarian food blogger at The Addy Bean. She shares practical meal prep strategies and simple, delicious recipes to help you cook smarter, eat healthier, and enjoy food without the stress.
Ever feel overwhelmed by the concept of healthy eating? Cooking, grocery runs, and getting a healthy meal on the table on a busy weeknight can seem daunting. That is where meal planning and meal prepping come in.
These methods don’t have to be elaborate; meal planning can be as simple as deciding what to eat the day before. Meal prepping can be as simple as making a few ingredients in advance, such as baked chicken, sautéed veggies, or cooked grains, for quick, easy-to-clean-up meals.
So, a little more on what’s the difference between meal prepping and meal planning? Many people confuse meal prepping with meal planning, but they’re different.
Meal Planning
Meal Planning, at its core, is figuring out what you will eat, when you will eat it, and what you need to buy. You could use many tools to help you with meal planning like a grocery list, a calendar, or a handout. This process could take as little as 5 minutes out of your day for more streamlined and less stressful meals later in the week.
I’ve partnered with Pea’s and Hoppiness to help with meal planning! Peas and Hoppiness is a meal planning app that takes the stress out of answering “What’s for dinner?” This app creates customizable meal plans, organized grocery lists, and flexible options that fit your lifestyle.
Whereas meal planning is about deciding what you’ll eat and making a grocery list, meal prepping takes it a step further by turning that plan into cooked, chopped, and portioned meals ready to go. Together, they form the foundation of a mindful, healthy eating lifestyle.
You can meal plan without meal prepping, but doing both makes eating well much easier! A little planning can make meal prepping go a lot smoother, and it’s essential to building a balanced diet for your week!
Does Meal Prepping Feel Overwhelming? Keep Things Simple
Meal planning doesn’t have to be a full month or week-long schedule. I like to meal plan just 1-3 days in advance. My tastes change so often, and I like to shop at the market more frequently and purchase a lot based on what’s on sale or what’s in season.
Moreover, a lot of what I cook depends on what I’ve discovered at the store, combined with some staple ingredients I like to have on hand like protein pasta, grains, potatoes, beans, tofu, etc.
Here are some great meal-prepping recipes you will love
How to Meal Prep for a Healthy Diet (Beginner’s Guide)
Meal prepping saves time, money, and helps ensure a balanced, healthier diet.
But, eating a well-balanced diet doesn’t have to mean cooking from scratch every single day. And it doesn’t mean omitting all processed foods.
Meal prepping is a tool you can use to make healthy eating more acheivable for every day life! Meal Prepping makes it easier to enjoy healthy, home-cooked meals without spending hours in the kitchen during the week. Whether you’re looking to save time, reduce food waste, or stick to a budget, having a plan in place helps you stay on track.
Most importantly, meal prepping doesn’t have to mean rigidly planning every bite, and it doesn’t mean eating the same boring meal all week, or cooking for hours every Sunday. There are different ways to approach it, and you can find a method that works for your lifestyle.
Meal Prepping is a Tool, Not a Rule
Meal prepping is a tool to simplify eating well, not a strict rule. As a plant frward dietitian, you know I am not big in the strict rules when it comes to eating healthy and living happy!
Some weeks I plan out the entire week, while others I only plan say Monday and Tuesday’s meals and prep them on Sunday, then the rest of the week I might stick to just easy meals with ingredients I have on hand, i.e. high fiber tortillas, potatoes, tofu, beans, veggies, broths, sauces, chicken, etc.
I might have to do a little planning; usually, the night before, I have an idea of what I’m going to eat the next day, e.g., overnight oats for breakfast, a grain bowl for lunch, and a sheet pan meal with baked fish for dinner. Then I know I need to take the fish out of the freezer so it will be thawed out in the fridge for the next day.
Every week is different and changes based on what I have going on in my life that week. My typical week is usually a little meal planning and prepping followed by lots of quick and easy meals that can be made in under 45min. And the key for those meals is to make sure I have my quick meal staples on hand. Pantry Staples For You To Keep On Hand
You don’t have to prep every meal in advance. Sometimes it’s nice to cook fresh when a meal takes less than 30 minutes. There’s no one-size-fits-all approach to meal prep. That’s why I use a hybrid method and adjust my strategy based on my schedule and energy levels.
I have always been drawn to vegan and vegetarian eating. I love the foods, the creativity that happens in the kitchen, and how sustainable it is for the environment.
But I also enjoy the occasional burger and fries, sushi date nights, and a big bowl of beef pho when I’m sick. That’s why this approach to eating works so well for me!
Eating more plants is good for your health, your wallet, and the planet. And the best part? Eating more plants without totally giving up meat is much less daunting than going fully vegan or vegetarian.
You might want to decrease your carbon footprint, eat fewer animals for ethical reasons, or simply eat healthier, all of those are wonderful goals! The good news is you don’t have to completely cut meat out to do this.
If you’re curious about adding more plants to your meals without giving up meat, these 10 easy shortcuts are for you!
1) Prep ahead for easy wins!
Wash and cut up veggies and fruit, make a healthy dip, or make hard-boiled eggs. That way, grabbing something nourishing is just as easy as reaching for a bag of chips.
Roast a sheet pan of veggies and cook a pot of beans to start the week with easy additions to meals.
2) Plan ahead (A little or a lot!)
A loose meal plan or even just knowing what protein you plan to use for the week such as tofu, tempeh, canned tuna, salmon, or chicken. This makes it easier to add more plant-based sides, whole grains, and beans.
Check out this article on meal planning!
3) Stock easy pantry staples
Keep canned beans, dried lentils, protein pasta, quinoa, frozen fruit and veggies on hand. They are an easy addition to plant-forward meals!
Check out my article on Pantry Staples!
4) Find what you love
I love protein pastas like barilla Protein+ and Brami, they use bean flour in addition to semolina for a high protein pasta.
If you love hummus, use it instead of mayo on a sandwich or wrap, in addition to a dip for crackers and carrots. If you like pizza, try adding some of your favorite veggies before baking that frozen dinner. I love to add mushrooms, sliced tomatoes, or peppers to mine!
For even more veggies and to make the pizza stretch to another meal, I pair it with a simple salad. If I am short on time, I’ll even use a salad kit like Taylor Farms Everything Chopped Kit.
5) Swap, don’t eliminate!
Try using half ground meat (beef, chicken, or turkey) and half plant ingredients. My favorites are riced cauliflower, beans, lentils, mushrooms, and eggplant. This works well in tacos, chili, pasta sauces, sloppy joes, and even lettuce wraps.
If I choose to make a meat dish and want it to be super easy, I’ll grab a pound of ground turkey or chicken and bulk it up with extra veggies. It makes terrific leftovers!
6) Fiber is your friend
Whole grains like quinoa, bulgur, and farro are all plant-based, filling, and versatile! Make them the base of a bowl or add them to a salad for a quick, easy, and filling meal.
I like to cook a batch early in the week to make varieties of grain bowls such as greek inspired, south-west, or buffalo chicken Caesar if i want a little chicken.
7) More soups and stews please!
Lentil, minestrone, and black bean soups are naturally plant-forward. You can add a little shredded chicken if you like, without it being the star ingredient! Moreover, soups and stews are great for meal prep, make a big pot and enjoy it for days or freeze some of the leftovers.
8) Start the day plant-based!
Ever heard of vegan before 6? It’s a book written by Mark Bittman that talks about starting your day vegan and ending it with a meat, if you like. It’s a great way to eat more plant-based foods without sacrificing the meat and meat dishes you enjoy.
Some healthy options to start the day include overnight oats, smoothies, avocado toast, or yogurt parfaits. These get you starting the day off right with out feeling like you have sacrificed anything! Of course, feel free to indulge in some bacon and eggs from time to time!
And that leads right into the next idea!
9) Stay flexible and keep what you love
Eating more plants doesn’t mean giving up burgers, pizza, pasta, or your favorite dishes. It’s all about balance! This means adjusting the portions so meat isn’t always the main event, and adding more plant-based options to your diet!
10 ) Keep things simple (at least to start)
Grain bowls, sheet pan meals, and one-pot dishes that are plant-forward make for easy, quick, and low clean-up meals.
Adding 1 or 2 of these a week is less daunting, and you can grow from there. Make an obtainable, realistic goal and try it for a couple of weeks. Lifestyle changes don’t happen overnight!
Wrapping Up
These shortcuts don’t have to be all or nothing. Start slow! Pick one or two to incorporate into your lifestyle today. Just one small change can get the ball rolling toward a healthier tomorrow.
Healthy eating takes practice and time before you really feel the changes, so don’t give up after a week. And don’t feel guilty if you enjoy pizza with cheese and pepperoni, that still fits! Just balance it out with healthier options the next day or later in the week, depending on what works best for you.
Remember, this is YOUR life. Make healthy eating work for you, not what works for someone else.
