Healthy High-Protein Mocha Madness Recipe (Better Than the Original!)

Healthy High-Protein Mocha Madness Recipe (Better Than the Original!)


High-Protein Mocha Madness Copycat Recipe: Delicious & Healthy

There’s something magical about the rich, bold flavor of coffee combined with the velvety sweetness of chocolate and that is why I love this Mocha Protein Shake! Inspired by the beloved Mocha Madness, this homemade version is even better. It’s made with whole, nourishing ingredients, naturally sweetened with a frozen banana and a date, and packed with plant-based protein for lasting energy, all without the excess sugar and additives of the original.

It’s a creamy, energizing blend that feels indulgent but fuels your body with goodness. Packed with plant-based protein, natural sweetness from a frozen banana and a date, plus a little caffeine boost from cold brew, this shake does it all. It’s the perfect way to kick-start your morning, power through a busy afternoon, or refuel after a workout.

Whether you’re a coffee lover, a chocoholic, or just looking for a delicious way to hit your protein goals, this Mocha Protein Shake is calling your name. One sip, and you’ll see why it’s a go-to favorite for busy mornings, pre-workout fuel, or a post-dinner treat. Let’s dive into the recipe and sip on something that tastes like dessert but fuels you like breakfast.

 

Almond-Joy-Smoothie-Perspective

 

Mocha Shake Ingredients

This Mocha Shake is packed with simple, wholesome ingredients, and with the addition of protein powder, it easily doubles as a protein-packed treat. Here’s everything you need:

  • Soy Milk: I use soy milk for a creamy, plant-based option, but you can swap it with almond, oat, or coconut milk—whatever you prefer!
  • Cold Brew: Chilled Drip coffee or espresso also works!
  • Frozen Banana: For that perfectly creamy texture, I like to use frozen ripe banana chunks. They also add natural sweetness.
  • Dates: A couple of dates bring just the right touch of sweetness. If you don’t have dates on hand, maple syrup is a great substitute.
  • Unsweetened Cocoa Powder: This adds a deep, rich chocolate flavor without any added sugar.
  • Mocha Protein Powder: I love using Earth Fed Muscle’s Magic Beans for an extra boost of protein and that delicious mocha flavor. Don’t have mocha protein powder? Chocolate works fine!

Optional Ingredients:

  • Non-fat yogurt (for even more protein and creaminess)
  • Vanilla extract
  • Chia seeds (for added fiber and healthy fats)
  • Chocolate shavings or chocolate chips (for a little indulgence)

Want more of a coffee kick? You can swap out half of the soy milk for brewed coffee or stir in a spoonful of espresso powder or instant coffee to take it to the next level!

 

Ingredients for a Smoothie with bananas, nut butters, cocoa powder, protein powder, dates, and nuts

​Optional Add Ins

If you’re looking to increase your calorie intake for weight gain or maintenance, it’s easy to transform this Mocha Shake into a decadent, high-calorie treat.

Here are a few simple ingredients to bump up the calories while still keeping it delicious:

  • Ice Cream: Add a couple of scoops of your favorite ice cream, such as coffee, or even vanilla for extra richness and calories. My favorite is Tiallamook Chocolate Ice Cream!
  • Chocolate Syrup: Drizzle in some chocolate syrup for added sweetness and a boost of flavor.
  • Leftover Coffee or Cold Brew Coffee: Swap out some or all of the milk for leftover coffee or cold brew to enhance the mocha flavor.
  • Milk: Instead of soy milk, use whole milk or regular milk for a higher calorie base. You can even add a splash of cream for extra richness.
  • Almond Butter: Stir in a spoonful of almond butter for healthy fats and a nutty flavor.
  • Whipped Cream: Top it off with a generous dollop of whipped cream to make this shake extra indulgent.

How to Make a Mocha Shake

Making a Mocha Shake is super simple and easy!

Here’s how to do it:

Step 1: Add Ingredients
Start by adding your ingredients to a high-speed blender. Begin with the liquids, such as soy milk (or whole milk, regular milk, or any milk of your choice). Next, add your frozen banana chunks, dates (or maple syrup), unsweetened cocoa powder, mocha protein powder, and any optional ingredients like non-fat yogurt, chia seeds, or almond butter.

Step 2: Blend
Blend everything together until the mixture is smooth and creamy. For an extra indulgent twist, you can drizzle in some chocolate sauce while blending for a richer, chocolatey flavor.

Step 3: Serve and Enjoy
Pour your Mocha Shake into a glass and enjoy! If you’re feeling fancy, top it with a swirl of chocolate sauce, a sprinkle of chocolate chips, or even a dollop of whipped cream for a café-style treat.

Quick Cleanup Tip


Rinse your blender immediately after making your smoothie. This simple step prevents the smoothie residue from drying and sticking, making cleanup so much easier and quicker for your next use!

What to Do With Leftovers

Got leftover Mocha Shake? Don’t let it go to waste!

Here’s a fun and easy way to make the most of it:

Freeze It: Pour the leftovers into an ice cube tray and freeze. Once frozen, you can pop those smoothie cubes into your next coffee smoothie for a thicker, frostier texture. Or, blend them up with a bit of milk for an easy homemade ice cream treat! It’s a great way to avoid waste and keep your smoothie game strong.

 

 

A chocolate brown smoothies in a mason jar rimmed with chocolate, toasted coconut, and chopped almonds

Dietitian Approved Recipe & Why I Drink Protein Smoothies Daily

This High-Protein Mocha Madness Shake delivers over 30g of protein, at least 6g of fiber, and under 300 calories, making it a filling, energizing option for breakfast, post-workout recovery, or a healthy treat any time of day.

As a flexitarian dietitian with a passion for running, weightlifting, and staying active, protein smoothies have become a vital part of my daily routine. During my training for endurance races and strength-building workouts, I realized just how important proper nutrition is for performance and recovery. Whether I’m logging miles on the trail or focusing on strength at the gym, protein smoothies keep me fueled and help support my fitness goals.

Here are four reasons why protein smoothies are a vital part of my training and nutrition regimen:

  1. Energy
    Endurance exercise, such as long distance running, requires significant energy, with long runs often burning 800 to 1,200 calories or more, depending on factors like body weight, pace, and duration. Protein smoothies provide a quick and efficient way to refuel with carbohydrates, healthy fats, and protein, helping me maintain energy levels and improve performance, whether I’m logging miles or lifting weights.
  2. Recovery
    Proper recovery is essential to repair muscles and tissues after intense training sessions. Protein is especially important for muscle recovery and tissue repair. I rely on protein smoothies to meet my daily protein needs and help with muscle recovery after a run or workout, ensuring my body is ready for the next session.
  3. Injury Prevention
    Nutrition plays a huge role in injury prevention, especially when it comes to keeping bones, joints, and connective tissues healthy. My protein smoothies are packed with nutrients that help support bone health and tissue strength, reducing the risk of overuse injuries, which are common with both running and weightlifting.
  4. Hydration
    Staying hydrated is just as important as getting enough protein and calories. Smoothies are full of hydrating ingredients like frozen fruits, almond milk, and even coconut water, helping to keep my body properly hydrated. This helps prevent cramping, maintain fluid balance, and support overall health during long workouts.

Incorporating protein smoothies into my routine helps me hit my nutrition targets, stay strong, and perform at my best—whether on the trails, at the gym, or anywhere in between!

 

Deep brown smoothie on a plate with toasted nuts

Like This Recipe? Try These Other Delicious Smoothie Recipes?

Below are a few other smoothie recipes you may enjoy!

How To Make A Thick Strawberry Smoothie Bowl with No Banana

How To Make an Oreo Milkshake without Ice Cream in Minutes

Healthy Peanut Butter Cup Tropical Smoothie Cafe Copycat

 

Deep Chocolate Brown Smoothie with a toasted nut rim

High Protein Mocha Madness Recipe

Sarah Harper MS, RD, LDN
This Mocha Madness Recipe is easy to make and has just 5 ingredients!
Prep Time 5 minutes
Total Time 5 minutes
Course Breakfast, Snack
Cuisine American
Servings 1 servings
Calories 286 kcal

Equipment

  • 1 Blender
  • measuring cups and spoons
  • knife and cutting board for banana
  • rubber spatula for scraping down the sides of the blender
  • smoothie glass

Ingredients
  

  • ½ cup unflavored soy milk
  • ½ cup cold brew
  • 1 frozen Banana
  • 4 tbsp mocha protein powder or chocolate
  • 1 tbsp cocoa powder
  • optional dates

Glass Garnish

  • toasted coconut flakes, almonds and melted chocolate

Instructions
 

Blend

  • Add the cold brew, soy milk, frozen banana, mocha protein powder, cocoa powder, and date to a blender.

Blend Until Smooth

  • Blend on high until the mixture is smooth and creamy, with no chunks of date remaining.

Serve

  • Pour into a glass and enjoy immediately.

Notes

Nutrition information will vary based on ingredients used. This is especially significant with the brand and type of protein powder used. 
Want more of a coffee kick? You can swap out half of the soy milk for brewed coffee or stir in a spoonful of espresso powder or instant coffee to take it to the next level!

Nutrition

Calories: 286kcalCarbohydrates: 40gProtein: 34gFat: 4gSaturated Fat: 2gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 0.04gCholesterol: 66mgSodium: 232mgPotassium: 851mgFiber: 11gSugar: 16gVitamin A: 76IUVitamin C: 10mgCalcium: 385mgIron: 0.3mg
Keyword plant based, smoothie, vegan, vegetarian
Tried this recipe?Let us know how it was!
How To Make Panera Strawberry Banana Smoothie At Home

How To Make Panera Strawberry Banana Smoothie At Home

How To Make Panera Strawberry Banana Smoothie At Home

This Strawberry Banana Smoothie tastes like a Panera Smoothie! This recipe is perfect for those chaotic mornings when you need something quick and portable for “on-the-go” breakfast. Rather than skip breakfast, grab a couple of yummy breakfast cookies, or better yet, whip up a smoothie like this Panera Copycat.

Smoothies are a great way to get your daily servings of fruits and veggies while also being a busy bee. From leaving for work extra early to prepare for that presentation, to dropping the kids off at school, to hitting up the gym at 5 am before you tackle your day, let’s face it, sitting down and enjoying breakfast just isn’t realistic. But when you do have time, this recipe can be enjoyed when you can mindfully savor every lick, sip, and slurp.

 

strawberry banana smoothie in a mason jar with strawberry garnish and props of strawberies and bananas

How To Make a Panera Bread Strawberry Banana Smoothie Recipe

Making your very own Panera Strawberry Banana Smoothie at home is easy!

Let’s start with the ingredients.

Fruit: Strawberries & Bananas

For this recipe, I chose frozen strawberries and bananas. You could also use strawberry puree, or fresh strawberries and bananas in this recipe. I prefer to use frozen fruit so I do not need any ice. 

Make this a Panera Strawberry Smoothie by omitting the bananas or a Peanut Butter Banana Smoothie by omitting the strawberries and adding a spoonful of peanut butter! Note, that the nutrition facts for your smoothie will change depending on what fruits and ingredients you use. 

Liquid: Milk of Choice 

My milk of choice is soy milk for its flavor and nutritional value. You could use almond milk, oat milk, coconut milk, or cow’s milk in this fruit smoothie recipe. 

Sweetness: Dates 

This sticky & sweet dried fruit is my go-to sweet addition to my smoothies. At times, I might even use date syrup. Some other sweet choices include maple syrup, honey, or (my gosh) refined sugar. My sweetener choice is based on the flavor profile of the smoothie but also my mood! 

Example: I might use maple syrup in a banana oatmeal smoothie to give it an extra “breakfasty” taste. 

Fat: Nut Butter or Fat Plain Greek Yogurt

Fat is essential for my creamy smoothiesHave you ever made a smoothie and it was all foam?! I have, and there is nothing I despise more (being a little dramatic here but it really is disappointing). 

There are a few explanations for the foam (which I will definitely be diving into in a future blog post) but I stick to one rule to prevent foam and ensure creaminess, always add fat. Insoluble fiber does not dissolve in water and is often the culprit of foaminess. Insoluble fiber can be found in many fruits and vegetables that we put in our smoothies. 

Adding fat is one of my best tips to prevent the fiber from foaming up! But really, I also love the taste and satiation the added fat brings!

Some other fats that are excellent in a healthy smoothie include:

  • Whole milk, which also functions as a liquid
  • Avocado, which is especially delicious when combined with blueberries
  • Full-fat plain Greek yogurt
  • Nuts and/or seed butter. One of my favorite nut/seed butter to use is Almond. I just love the taste of almond butter in a smoothie, especially when paired with almond extract. It is the perfect subtle flavor that has the taster going, hmmmmm yummy, that’s so good, what is that flavor I am tasting?!

Protein Powder or Collagen Powder Add Ins

I like to add protein powder to most of my smoothies. The added protein keeps me satisfied and helps me meet my protein needs for the day! One of my favorite delicious breakfast hacks is to include at least 30g of protein in my healthy breakfast meal!

To help me keep track of my protein I use the food diary also known as MyFitnessPal exercise tracker (in my opinion the best macro tracking app). It helps me stay on top of the grams of protein I am consuming throughout the week. Plus, it’s free!

ingredient in a blender for strawberry banana smoothie with pink strawberry protein powder

More Ingredient Add Ins

More Strawberry Banana Smoothie with Delicious Add-Ins!

  • Creatine: 3-5g of creatine is ideal for supporting muscle strength and recovery, especially if you’re on a fitness journey. This flavorless addition blends easily without altering the smoothie’s creamy texture.
  • Chia & Flax Seed Mix: Combining chia and flax seeds provides a powerful mix of omega-3 fatty acids, fiber, and protein. Together, they support heart and digestive health, help keep you full longer, and add a gentle nutty flavor that complements the smoothie’s sweetness. Just a tablespoon or two is all you need!
  • Apple Juice or Fruit Juice: A splash of apple juice or any preferred fruit juice adds a natural sweetener, intensifying the fruity flavors.
  • Coconut Yogurt: For a creamy smoothie with a tropical twist, mix in a spoonful of coconut yogurt.
  • Frozen Cauliflower: Adding a handful of frozen cauliflower florets or riced cauliflower is a clever way to thicken your smoothie without extra sugar or calories. Cauliflower is packed with vitamin C, fiber, and antioxidants, making your smoothie creamy, nutrient-dense, and you still have a super delicious smoothie.
  • Honey or Maple Syrup: A drizzle of honey or maple syrup can add subtle natural sweetness without overpowering the fruit flavors.

 

strawberry banana smoothie poured into a mason jar

Step By Step Instructions

Step 1: Add All Ingredients

Place all your measured ingredients into a blender. This could include fruits, liquids, yogurt, and any additional flavorings or supplements.

Step 2: Blend the Ingredients

Secure the blender lid and blend until the mixture is smooth. Check for any unblended chunks and blend again if needed.

Step 3: Taste and Adjust

Give your smoothie a taste and adjust based on your preferences:

  • Too thick? Add a bit more soy milk (or your preferred liquid).
  • Too thin? Add more yogurt or ice to thicken it up.
  • Not sweet enough? Add a date or a small amount of sweetener.

 

Serving Suggestions

Take your smoothie to the next level with these creative serving ideas:

  • Classic Glass: Serve in a chilled glass with a straw or fruit garnish.
  • Smoothie Bowl: Pour into a bowl and top with granola, fruit, or seeds.
  • On-the-Go: Pour into a thermos for an easy, portable snack.
  • Layered: Feeling extra? Combine two smoothie flavors for a fun layered effect.
  • Frozen Popsicles: Perfect for leftovers! Pour into popsicle molds and freeze for a cool treat.

 

Speaking of Leftovers

In addition to making Frozen Popsicles, you can also try these other options:

  • Refrigerate: Store in the fridge for a quick snack later. I prefer smoothies fresh, but it’s a good option for short-term storage!
  • Freeze in Ice Cube Trays: Pour into ice cube trays and freeze. Later, blend the smoothie cubes with milk and fresh fruit for an easy, ready-to-go smoothie.

 

strawberry banana smoothie in a mason jar with strawberry garnish and props of strawberies and bananas

More Recipes

Craving a Green Smoothie? Try my Green Breakfast Juice!

My favorite Berry Smoothie Recipe

My favorite smoothie bowl recipe

A Smoothie Article I wrote for educational purposes on how to make a fantastic smoothie.

Craving a dessert bar? Try my High Protein Cookies and Cream Bars!

strawberry banana smoothie in a mason jar with strawberry garnish and props of strawberies and bananas

Panera Strawberry Banana Smoothie Copycat Recipe

Sarah Harper MS, RD, LDN
Healthy, Quick and Delicious Smoothie for Breakfast, Snack or Dessert
Prep Time 5 minutes
Total Time 5 minutes
Course Breakfast, Dessert, Drinks, Snack
Servings 2 servings
Calories 344 kcal

Equipment

  • Blender

Ingredients
  

  • 1 cup frozen strawberries
  • 1 cup frozen bananas
  • 3 pitted medjool dates If not pitted, remove the pit in advance
  • 2 cup unsweetened soy milk
  • 5 tbsp protein powder unflavored, strawberry, or vanilla
  • ¼ cup full-fat plain Greek yogurt

Instructions
 

Step 1: Add All Ingredients

  • Place all your measured ingredients into a blender. This could include fruits, liquids, yogurt, and any additional flavorings or supplements.

Step 2: Blend the Ingredients

  • Secure the blender lid and blend until the mixture is smooth. Check for any unblended chunks and blend again if needed.

Step 3: Taste and Adjust

  • Give your smoothie a taste and adjust based on your preferences:
    Too thick? Add a bit more soy milk (or your preferred liquid). Too thin? Add more yogurt or ice to thicken it up. Not sweet enough? Add a date or a small amount of sweetener.

Notes

Tip: If you like your smoothie thinner add more soy milk 1 TBSP at a time until your desired consistency. 
Nutrition facts are estimated based on available ingredient data and preparation. Actual values may vary based on ingredients, measurements, and cooking methods used.
For precise nutritional information, consult a registered dietitian or use your preferred nutrition calculator.

Nutrition

Calories: 344kcalCarbohydrates: 55gProtein: 23gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 1gCholesterol: 1mgSodium: 263mgPotassium: 956mgFiber: 7gSugar: 38gVitamin A: 614IUVitamin C: 49mgCalcium: 377mgIron: 5mg
Keyword banana, blender, healthy, smoothie, strawberry
Tried this recipe?Let us know how it was!
Roasted Jalapenos: An Easy Recipe for Salsa or Sauce

Roasted Jalapenos: An Easy Recipe for Salsa or Sauce

Roasted Jalapenos: An Easy Recipe for Salsa or Sauce

Check out this super easy and simple roasted jalapeno recipe. It is perfect for making an easy roasted jalapeno hot sauce!

In addition to a delicious hot sauce, Oven-Roasted jalapeños make delicious salsa and other yummy sauces. But don’t stop there, they can be used as a spicy kick in a marinade, a topper for rice or tacos, and even in soup! 

I love how the roasted jalapenos add a smoky flavor to whatever dish you add them to. 

 

Roasted Jalapenos on a baking sheet

Why You Will Love Roasted Jalapeno Peppers

I love to make roasted jalapenos for my roasted jalapeno hot sauce recipe. However, they are good for so many more reasons. 

  • Versatility: Perfect in salsas, sauces, dips, or as a topping for burgers, nachos, and more.
  • Customizable Heat: Control the spice level by removing or keeping the seeds.
  • Simple to Make: Easy to roast in the oven, grill, or even stovetop.

Roasted Jalapeno Hot Sauce in front of yellow flowers

How to Use Roasted Jalapeño Peppers

  • Salsas: Add roasted jalapeños to homemade salsa such as jalapeno salsa with roasted garlic cloves, lime juice, and cherry tomatoes, or mix them into a mango habanero salsa for a smoky, spicy kick.
  • Black Beans Side Dish: Adding oven-roasted jalapenos is a simple way to give black beans extra flavor. 
  • Tacos: Enhance your tacos by adding oven-roasted jalapeños for a spicy flavor
  • Nachos: Toss roasted jalapeños into oven-baked nachos, either with the tortilla chips and toppings or after for added spice.
  • Burgers and sandwiches: Add to burgers and sandwiches for a kick
  • Eggs: Stir into scrambled eggs and omelets for a spicy take on breakfast
  • Hot Sauces: I love using my food processor to whip up a variety of sauces and salsas featuring oven-roasted jalapeños 
  • Creamy sauces and Dips: Create a spicy cashew green sauce to pair with roasted veggies, baked fish, or tofu for a deliciously vibrant dip.

Tools

Roasting Pan or baking sheet

optional: Parchment paper

Rubber Spatula

Measuring Spoons

c

Ingredients

  • Raw Jalapeños: Fresh, firm peppers are best. Keep them whole or halve them, and remove seeds for less heat.
  • Olive Oil: A light drizzle helps the jalapeños roast evenly and enhances their smoky flavor.
  • Salt (Optional): Adds seasoning to balance the spice, or customize with other spices like garlic powder or cumin.

 

Step By Step Instructions

Follow my easy method for making the best-roasted jalapeño peppers.

Step 1: Preheat your oven Set the oven to 425°F (220°C).

Step 2: Prepare the jalapeños Wash and dry the jalapeños. You can either leave them whole or cut them in half lengthwise. Option to remove the seeds and ribs to reduce the spiciness.

Step 3: Toss in oil In a large bowl, drizzle olive oil over the jalapeños and toss to coat evenly. Sprinkle with salt if using.

two images of roasted jalapenos. One before they are roasted and one after. They are on a baking sheet lines with parchement paper and cut in half

Step 4: Roast Place the jalapeños on a roasting pan or baking sheet in a single layer, cut side down if halved. Roast for 15-20 minutes or until the skin blisters and the peppers become slightly charred.

How To Store

Once the jalapenos have cooled, place them in an airtight container and store them in the refrigerator for up to 1 week.

Flash Freeze (Optional): Spread the cooled jalapeños on a baking sheet in a single layer and freeze them for 1-2 hours. This prevents them from sticking together later.

Transfer to Freezer Bags: After freezing, place the jalapeños in a resealable freezer-safe container. Remove as much air as possible. Keep in the freezer for up to 6 months.

Bonus Ways to Make Roasted Jalapeños

Try these alternative methods to make it easy to roast jalapeños no matter what equipment you have on hand!

Grill Method:

Preheat the grill to medium-high heat. Place whole or halved jalapeños directly on the grill grates. Grill for 5-10 minutes, turning occasionally, until the skin blisters and chars.

Stovetop Method:

Heat a cast iron skillet over medium-high heat. Place whole or halved jalapeños in the dry pan and cook for about 5-8 minutes, turning occasionally, until the skin blackens and the peppers soften.

Air Fryer Method(My Fave)

Preheat the air fryer to 375°F (190°C). Arrange the whole or halved jalapeños in the air fryer basket. Cook for 8-10 minutes, shaking halfway through, until blistered and slightly charred.

 

Roasted Jalapeno Hot Sauce in front of yellow flowers

Make A Roasted Jalapeno Hot Sauce (No-Recipe Recipe)

Roast a handful of roasted jalapeños (6-8), and keep seeds if you want extra heat. Toss them in a blender with a couple of garlic cloves, a about 1/2 cup of vinegar (white or apple cider or both!), 1-2 tbsp honey for sweetness, and ~1/2 tsp salt. Add a little water (2-4 tbsp) to get the consistency you like. 

Blend those until smooth, adjusting salt and honey to taste. Pour it into a jar, and that’s it! You’ve got a smoky, tangy hot sauce to spice up tacos, eggs, grilled meats, or whatever you like. 

This roasted jalapeno hot sauce will be kept in the fridge for up to two weeks!

Check Out More Recipes with Jalapenos!

Jalapeno Pickled Eggs

Cilantro Cashew Sauce

Healthy Bacon Wrapped Jalapeno Poppers Air Fryer

Roasted Jalapenos on a baking sheet

Easy Oven Roasted Jalapenos

Sarah Harper MS, RD, LDN
Check out this easy recipe for oven roasted jalapenos
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Course sauce
Cuisine American
Servings 4
Calories 37 kcal

Ingredients
  

  • 6-8 raw jalapeno peppers
  • 1-2 tbsp olive oil
  • ¼ tsp kosher salt

Instructions
 

Step 1: Preheat your oven 

  • Set the oven to 425°F (220°C).

Step 2: Prepare the jalapeños

  • Wash and dry the jalapeños. You can either leave them whole or cut them in half lengthwise. Option to remove the seeds and ribs to reduce the spiciness.

Step 3: Toss in oil

  •  In a large bowl, drizzle olive oil over the jalapeños and toss to coat evenly. Sprinkle with salt if using.

Step 4: Roast 

  • Place the jalapeños on a roasting pan or baking sheet in a single layer, cut side down if halved. Roast for 15-20 minutes or until the skin blisters and the peppers become slightly charred.

Nutrition

Calories: 37kcalCarbohydrates: 1gProtein: 0.2gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 3gSodium: 146mgPotassium: 52mgFiber: 1gSugar: 1gVitamin A: 226IUVitamin C: 25mgCalcium: 3mgIron: 0.1mg
Keyword 30 minutes or less, 5-ingredient
Tried this recipe?Let us know how it was!
Easy Cheesy Corn Casserole: A Healthy Recipe without Jiffy

Easy Cheesy Corn Casserole: A Healthy Recipe without Jiffy

Easy Cheesy Corn Casserole: A Healthy Recipe without Jiffy

This Easy Healthy Corn Casserole is an ode to beloved Thanksgiving sides, combining sweet corn flavor and healthy veggies for a delightful dish. 

With a fresh twist on tradition, this perfect side dish features tender zucchini and sweet corn, offering a unique spin on a cherished holiday favorite. Simple to prepare, this versatile casserole pairs beautifully with various entrees and is ideal for a potluck luncheon or your Thanksgiving dinner. 

Whether served hot or at room temperature, this Easy Cheesy Corn and Zucchini Casserole is sure to be a hit on your holiday table.

 

Cheese Corn Casserole in a Le Creuset casserole fish with a spoon carving into the bottom left corner of the golden corn casserole.

Why I Love This Recipe

This Cheesy Corn and Zucchini Bake is one of my go-to dishes for a holiday meal. 

Here’s why this recipe has become one of my beloved go-to dishes:

  • Versatile: You can use fresh, frozen, or canned ingredients, making it adaptable.
  • Quick and Easy Recipe: Minimal prep with simple steps makes this a time-saving recipe.
  • Veggie-Packed: It sneaks in vegetables like zucchini boosting nutrition. You can even use another veggie such as frozen riced cauliflower or shredded carrots, this also makes this recipe versatile.
  • Customizable: Easily adapted to be gluten-free, dairy-free, or vegan.
  • Comforting: The creamy cheese and tender zucchini create a warm and cozy dish that brings comfort to the holiday spread. 

 

Kitchen Tools for This Recipe

  • Mixing bowls: One large bowl is used to combine the wet and dry ingredients.
  • Rubber Spatula or wooden spoon: This is used to stir and fold the ingredients together.
  • Measuring cups and spoons: Measure out the flour, cornmeal, baking powder, baking soda, and other ingredients accurately.
  • 10″x8casserole dish: For baking the casserole.
  • Grater: To grate the zucchini and cheese.
  • Towel or cheesecloth: For squeezing out excess moisture from the zucchini.
  • Toothpick: To test the doneness of the casserole.

 

Healthy Corn Casserole Ingredients

  • Corn – I use canned whole-kernel corn for ease, but fresh or frozen corn works too. Just be sure to thaw if frozen or cook if fresh.
  • Zucchini – Fresh or Frozen works. This ingredient adds moisture and texture to the bake. Grated and squeezed to remove excess liquid.
  • Greek Yogurt – Full-fat Greek yogurt makes the casserole rich and creamy.
  • Olive Oil – I love the flavor of olive oil, but melted coconut oil works as a great alternative.
  • Eggs – They help bind everything together and give the bake structure.
  • Milk – I like to use 2% milk, but any milk you prefer will work.
  • Cornmeal – This gives the bake a slight cornbread-like texture.
  • All-purpose flour – Helps balance out the cornmeal for a perfect texture.
  • Baking Powder and Baking Soda
  • Honey – Just a touch of sweetness to balance the savory flavors.
  • Mozzarella and Cheddar Cheese – The ultimate cheesy combo for that irresistible top layer.
  • Black Pepper – A little seasoning to bring out all the flavors.
  • Fresh Green Onion, Fresh Cilantro, or Parsley – Adds freshness and a pop of color for garnish.

Ingredient Substitutions

Here are some easy swaps to suit your pantry or dietary needs:

Vegan Substitutions:

  • Greek Yogurt: Swap with unsweetened almond or coconut yogurt for a dairy-free alternative.
  • Eggs: Use flax eggs (1 tbsp ground flax seed mixed with 3 tbsp water per egg) or a store-bought egg replacer.
  • Milk: Substitute with almond, soy, or oat milk to keep it dairy-free.
  • Cheese: Use vegan mozzarella and cheddar-style cheeses, such as those from Daiya or Violife, for that creamy, cheesy finish.

Gluten-Free Substitutions:

  • All-Purpose Flour: Replace it with a gluten-free all-purpose flour blend.
  • Cornmeal: Ensure the cornmeal is certified gluten-free, as some brands may be cross-contaminated with gluten-containing grains.

 

Step-By-Step Instructions

Step 1: Preparation Time

Start by preheating your oven to 350°F. Grease a 2 1/2 quart (10”x8”)  casserole dish with cooking spray or a bit of unsalted butter.

Step 2: Prepare the Zucchini

Grate the zucchini, then use a clean towel to squeeze any excess moisture. If using frozen zucchini, thaw it completely and drain off any excess liquid. This step is crucial to prevent the corn bake from becoming too watery.

wet ingredients for cheesy corn casserole in a glass bowl

Step 3: Wet Ingredients

In a large mixing bowl, whisk together the beaten eggs, full-fat Greek yogurt, olive oil (or melted coconut oil), 2% milk, and honey until smooth.

ingredients for healthy corn casserole in a bowl unmixed

Step 4: Dry Ingredients

In a medium bowl, combine the cornmeal, all-purpose flour, baking powder, baking soda, salt, and black pepper.

Step 5: Combine Wet and Dry Ingredients

Gradually stir the dry ingredients into the wet ingredients, mixing until just combined. Be careful not to overmix.

Step 6: Fold in the Corn Mixture

Gently fold in the grated zucchini and whole-kernel corn (canned corn or fresh corn can be used). Mix until everything is well distributed.

mixing the healthy corn casserole ingredients in a glass bowl

Step 7: Pour and Top

Pour the corn mixture into the prepared baking dish. Spread it out evenly and then sprinkle the shredded mozzarella and cheddar cheese on top.

sprinkling cheeses over top healthy corn casserole recipe

Step 8: Baking Time

Bake in the preheated oven for 30-35 minutes, or until the top is golden brown and a toothpick inserted into the center comes out clean.

Step 9: Garnish and Serve

After baking, garnish with freshly chopped green onion, cilantro, or parsley. Let the corn bake cool for about 10-15 minutes before serving. 

 

How To Store Leftovers

Place any leftovers in an airtight container and store them in the refrigerator for up to 3-4 days.

plated healthy cheesy corn casserole with a fork

 

 

More Fabulous Holiday Side Dishes

Air Fryer Brussels Sprouts with Horseradish Aioli

Easy Roasted Sweet Potatoes and Brussels Sprouts

Kale Apple Walnut Salad With Creamy Walnut Dressing

 

plated healthy cheesy corn casserole with a fork

Cheesy Corn Casserole with Zucchini

Sarah Harper MS, RD, LDN
This Healthy Corn Casserole is loaded with veggies and topped with cheese for lots of flavor, nutrition, and wholesomeness.
Prep Time 20 minutes
Cook Time 35 minutes
Total Time 55 minutes
Course Breakfast, Side Dish
Cuisine American
Servings 8
Calories 268 kcal

Equipment

  • mixing bowls
  • rubber spatula
  • measuring cups and spoons
  • 10" x 8" casserole dish
  • grater
  • towel
  • toothpick

Ingredients
  

  • ½ cup cornmeal
  • ½ cup all-purpose flour
  • 1 tsp baking powder
  • ½ tsp baking soda
  • 1 tsp kosher salt
  • 1 cup full-fat Greek Yogurt
  • ¼ cup olive oil
  • 2 large eggs, beaten
  • ½ 2% milk
  • 15 oz whole kernel corn, drained and rinsed 1 can (or 1 1/2 cups fresh or thawed frozen corn)
  • 2 cups grated zucchini, excess moisture squeezed out
  • ¼ tsp black pepper
  • 2 tbsp honey
  • ½ cup shredded mozzarella cheese
  • ½ cup shredded cheddar cheese
  • 2 tbsp fresh chives, cilantro, or parsley, finely chopped (for garnish)

Instructions
 

Step 1: Preparation Time

  • Start by preheating your oven to 350°F. Grease a 2 1/2 quart (10”x8”)  casserole dish with cooking spray or a bit of unsalted butter.

Step 2: Prepare the Zucchini

  • Grate the zucchini, then use a clean towel to squeeze any excess moisture. If using frozen zucchini, thaw it completely and drain off any excess liquid. This step is crucial to prevent the corn bake from becoming too watery.

Step 3: Wet Ingredients

  • In a large mixing bowl, whisk together the beaten eggs, full-fat Greek yogurt, olive oil (or melted coconut oil), 2% milk, and honey until smooth.

Step 4: Dry Ingredients

  • In a medium bowl, combine the cornmeal, all-purpose flour, baking powder, baking soda, salt, and black pepper.

Step 5: Combine Wet and Dry Ingredients

  • Gradually stir the dry ingredients into the wet ingredients, mixing until just combined. Be careful not to overmix.

Step 6: Fold in the Corn Mixture

  • Gently fold in the grated zucchini and whole-kernel corn (canned corn or fresh corn can be used). Mix until everything is well distributed.

Step 7: Pour and Top

  • Pour the corn mixture into the prepared baking dish. Spread it out evenly and then sprinkle the shredded mozzarella and cheddar cheese on top.

Step 8: Baking Time

  • Bake in the preheated oven for 30-35 minutes, or until the top is golden brown and a toothpick inserted into the center comes out clean.

Step 9: Garnish and Serve

  • After baking, garnish with freshly chopped green onion, cilantro, or parsley. Let the corn bake cool for about 10-15 minutes before serving. 

Nutrition

Calories: 268kcalCarbohydrates: 27gProtein: 11gFat: 13gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 7gTrans Fat: 0.01gCholesterol: 55mgSodium: 617mgPotassium: 248mgFiber: 1gSugar: 6gVitamin A: 241IUVitamin C: 6mgCalcium: 157mgIron: 1mg
Keyword casserole, cheese, cornbread, side dish
Tried this recipe?Let us know how it was!
Homemade Healthy Berry Rhubarb Smoothie

Homemade Healthy Berry Rhubarb Smoothie

Berry Rhubarb Smoothie 

As late spring transitions into early summer, I reach for this delightful Rhubarb Smoothie recipe, which perfectly captures the season’s essence. Each year, I celebrate the arrival of fresh rhubarb by making a batch of compote or jam, eagerly anticipating the moment this tart ingredient appears at the farmer’s market. If you can’t get enough of this seasonal treat, don’t worry, you can freeze rhubarb to enjoy its unique flavor even when it’s out of season! 

Just remember to remove the rhubarb leaves, as they are not safe to eat due to their high oxalic acid content. Toss them in the compost pile and focus on those vibrant, delicious stalks instead. 

This smoothie makes for a refreshing morning boost or a tasty snack throughout the day, and its pretty pink hue is sure to bring a smile to your face!

Rhubarb smoothies in clear glasses garnished with oranges

Quick Tip For Freezing Rhubarb

When it is rhubarb season save that tart rhubarb! To freeze rhubarb, simply wash and chop the rhubarb stalks into 1-inch pieces. Spread them in a single layer on a baking sheet and freeze for 1-2 hours until firm. Then, transfer the frozen pieces to airtight freezer bags, removing as much air as possible before sealing. Label the bags with the date, and store them in the freezer for up to a year!

 

Bright red/purple Rhubarb Smoothie in a vitamix

Tools

Vitamix Blender or another high-powered blender

 

Ingredients In This Strawberry Rhubarb Smoothie

  • Rhubarb: Cooked rhubarb, prepared as a rhubarb compote or jam, adds a tangy sweetness to your smoothie.
  • Frozen Strawberries: While frozen strawberries provide a convenient chill, you can also use fresh strawberries. Just add a few ice cubes to keep the smoothie thick and cool.
  • Coconut Water: This adds a subtle sweetness and a hydrating boost, perfectly complementing the tartness of the rhubarb and strawberries.
  • Orange Juice: This adds more flavor, sweetness, and depth.

 

rhubarb on a white backdrop five rhubarb stalks to the left and some chopped rhubarb to the right of the stalks

Add-ins

  • Protein: Enhance your smoothie with a protein boost by adding pumpkin seeds, protein powder, or collagen. 
  • Fiber: Incorporate chia or flax seeds for an extra fiber kick that supports digestion. 
  • Flavor: Sweeten and elevate the taste with a drizzle of maple syrup, a scoop of ice cream, or a splash of pomegranate juice for a unique twist.

 

Substitutions

  • Strawberries: If you want to switch things up, or don’t have strawberries, try using fresh fruits such as raspberries, cherries, or blackberries.
  • Liquid: For a creamy smoothie, opt for coconut milk, or another creamy plant-based milk.

Step-By-Step Instructions

This recipe is super easy to make.

  • Blend the Ingredients: In a blender, combine the cooked rhubarb or rhubarb jam, frozen strawberries (or fresh with ice), coconut water, and any optional protein, fiber, or flavor ingredients you’d like to add.
  • Adjust Consistency: Blend until smooth. If the smoothie is too thick, add a little more liquid until you reach your desired consistency.
  • Taste and Adjust: Taste your smoothie and adjust the sweetness or flavor as needed by adding honey, ice cream, or pomegranate juice.

A Variation

Transform your morning smoothie into a deliciously thick smoothie bowl by reducing the amount of liquid, making it so thick you can spoon it up! Pour the thickened smoothie into a bowl and top it with your favorite toppings, such as sliced sweet strawberries, crunchy nuts, seeds, and a sprinkle of granola.

 

Rhubarb Smoothie in front of a blue backdrop with a garnish of orange slice

Serving Suggestions

Pour the smoothie into a glass or bowl, adjusting the liquid as needed to find the right consistency. For a thicker smoothie bowl, reduce the liquid to create a delightful texture that you can enjoy with a spoon.

I love to serve this recipe as a light breakfast or as a complement to a heartier morning meal. It pairs wonderfully with avocado toast, waffles, or a savory quiche!

Additionally, this smoothie makes a fantastic snack, providing a tasty way to add more fiber and fruit to your diet throughout the day. Enjoy!

Dietitian Approved Recipe

This Strawberry Rhubarb Smoothie is a healthy addition to a balanced diet. It offers a delightful blend of flavors while providing essential nutrients. With its combination of fruits and vegetables, this smoothie is packed with vitamins, minerals, and antioxidants that support overall health.

To enhance the nutritional profile and make this smoothie more satisfying, I recommend adding protein powder, such as collagen, which can aid in muscle recovery and promote skin health. Additionally, incorporating crunchy seeds like chia seeds not only boosts the fiber content but also provides healthy omega-3 fatty acids, which are beneficial for heart health.

This recipe is not just delicious; it’s a practical way to incorporate more fruits and fibers into your diet, making it an excellent choice for breakfast, a snack, or a light meal.

 

More Healthy Smoothie Recipes

How To Make Panera Strawberry Banana Smoothie Recipe

Healthy Peanut Paradise Tropical Smoothie Café Copycat

High Protein Mocha Madness Smoothie: A Copycat Recipe

Rhubarb smoothies in clear glasses garnished with oranges

Rhubarb Smoothie with Strawberries

This Rhubarb Smoothie is a magnificent combination of sweet and sour. The frozen berries, rhubarb compote, cocnut water, and orange juice make a brilliant beverage.
Prep Time 5 minutes
Total Time 5 minutes
Course Breakfast, Drinks, Snack
Cuisine American
Servings 2 servings
Calories 165 kcal

Equipment

  • 1 high powered blender
  • set of measuring cups and spoons

Ingredients
  

  • 2 cups frozen strawberries
  • 1/4 cup rhubarb compote
  • 1/4 cup fresh squeezed orange juice
  • 1 cup coconut water

Instructions
 

Blend the Ingredients:

  • If you haven't already, cook the rhubarb to make a compote or jam. Let it cool.If you haven't already, cook the rhubarb to make a compote or jam. Let it cool.

Adjust Consistency:

  • Blend until smooth. If the smoothie is too thick, add a little more liquid until you reach your desired consistency.

Taste and Adjust:

  • Taste your smoothie and adjust the sweetness or flavor as needed by adding honey, ice cream, or pomegranate juice.

Nutrition

Calories: 165kcalCarbohydrates: 40gProtein: 2gFat: 1gSaturated Fat: 0.3gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 0.2gSodium: 130mgPotassium: 528mgFiber: 7gSugar: 31gVitamin A: 159IUVitamin C: 25mgCalcium: 68mgIron: 1mg
Keyword berry, blender, colorful food, easy, frozen, Rhubarb, smoothie
Tried this recipe?Let us know how it was!
How To Make Easy Fruit Parfaits For Healthy Breakfasts

How To Make Easy Fruit Parfaits For Healthy Breakfasts

How To Make Fruit Parfaits For Healthy Breakfasts

If you’re looking for a quick and healthy breakfast option that’s both satisfying and delicious, fruit parfaits are the perfect grab-n-go breakfast. 

This is one of my favorite simple recipes for busy mornings because it’s nutritious and incredibly easy to make. Packed with layers of fresh fruit, creamy yogurt, and crunchy granola, these parfaits offer a balanced meal to kick-start your day. 

Plus, starting off with a healthy breakfast can help trigger more good choices throughout the day.

fruit parfait in a glass jar with a wooden spoon

Why I Love This Fruit Parfait Recipe

With busy mornings, easy breakfast recipes are a must! Quick meals are especially important when breakfast is considered the most important meal of the day.

I love this fruit parfait recipe for several reasons:

  • Keeping Things Simple: A simple breakfast recipe makes my life easier.
  • Meal Versatility: It can be enjoyed as a healthy dessert, a quick snack, a filling breakfast, or even prepped ahead for busy days. Whether you’re craving something light or need a more substantial option, this recipe adapts to your needs while keeping you fueled with a perfect balance of protein, fiber, and healthy fats.
    • Pair this recipe with avocado toast or overnight oats for extra fiber.
  • A Summer Favorite: During the summer months, I love to include fresh strawberries or other berries I picked up from the market. 
  • Endless Combinations: You can easily customize this parfait by switching up the fruit, yogurt, or even adding fun toppings. There are endless possibilities to keep it exciting. More on this later. 

 

fruit parfait in a glass jar with a wooden spoon next to a jar of fruit compote

Ingredients In This Easy Yogurt Parfait Recipe

  • Yogurt: Plain Greek yogurt works best for its thick, creamy texture. Whole milk Greek yogurt is my go-to for an extra-rich consistency compared to regular yogurt.
  • Fruit: Fresh fruit-like berries are perfect, or for a twist, try using a delicious lemon rhubarb jam paired with strawberries.
  • Crunchy Granola: Use homemade granola or your favorite store-bought variety for a satisfying crunch.

Optional Add-Ons:

  • Sweetness: For extra flavor, add a touch of maple syrup, honey, or a drizzle of peanut butter.
  • Extra Crunch: Sprinkle on graham crackers, pumpkin seeds, or chia seeds for added texture.

 

Step By Step Instructions

Step 1: Start with the yogurt layer

Spoon about 1/4 cup of yogurt into the bottom of your jar or glass.

Step 2: Add granola

Sprinkle 1-2 tablespoons of granola on top of the yogurt.

Step 3: Repeat the layers

Add another yogurt layer, followed by a few more tablespoons of granola.

Step 4: Top it off

Finish with a final layer of yogurt, then add fresh fruit, a drizzle of honey, or other toppings if desired.

 

​Serving Suggestions

This versatile fruit parfait can be enjoyed in several ways:

  • Filling Breakfast: For a quick and satisfying start to your day, layer your yogurt, fruit, and granola in a bowl or mason jar for an easy grab-and-go option.
  • Wholesome Snack: It’s the perfect mid-day pick-me-up, providing protein, fiber, and healthy fats to energize you.
  • Healthy Dessert: Serve this parfait to satisfy your sweet tooth without the guilt. It is a lighter, refreshing alternative to traditional desserts.
  • Great for Meal Prep: Make several parfaits ahead of time and store them in the fridge for an easy grab-and-go option during busy mornings or for a quick snack.

Tip: To prevent soggy granola, wait to add it just before serving. If you’re prepping parfaits ahead of time, store the granola separately and sprinkle it on top when you’re ready to enjoy your parfait.

 

Variations For Homemade Parfaits

  • Yogurt: Swap the type of yogurt for regular or flavored varieties like vanilla yogurt.
  • Fruit: Mix it up with fruits like kiwi, mango, cherries, raspberries, or pineapple for a burst of flavor.
  • Granola: Try different types of granola, whether homemade or store-bought. Options like grain-free, vanilla, or chocolate ginger granola can add a unique twist.

Some Combinations:

As promised, here are a few of my favorite fruit parfait combinations to inspire you:

  • Tropical Crunch: Coconut yogurt with pineapple and mango, topped with coconut granola.
  • Chocolate Berry: Honey yogurt with fresh berries such as raspberries or blackberries, finished with chocolate granola and chocolate chips.
  • BlueberryPancakes”: Plain yogurt with fresh blueberries, topped with vanilla or maple granola, and a drizzle of maple syrup.

 

How To Store

To keep your fruit parfaits fresh, store them in airtight containers or mason jars in the fridge for up to 3 days. 

For meal prep, layer yogurt and fruit first, then add the granola just before serving to prevent it from getting soggy. If you’re in a rush, you can pack the granola separately and sprinkle it on when you’re ready to enjoy.

 

fruit parfait in a glass jar with a wooden spoon

A Dietitian-Approved Recipe

This fruit parfait is dietitian-approved because it offers balanced nutrition with protein, healthy fats, and fiber-rich carbs. It’s perfect for meal prep and portion control, allowing you to prepare servings in advance while staying on track with your nutrition. Plus, it’s customizable to fit various dietary needs, making it an easy, healthy choice for any meal.

Like This Simple Recipe of Homemade Yogurt Parfaits? Try These Delicious Breakfast Recipes!

Homemade Healthy Berry Rhubarb Smoothie

How To Make Copycat Panera Green Smoothie Recipe At Home

Homemade Healthy Berry Rhubarb Smoothie

fruit parfait in a glass jar with a wooden spoon next to a jar of fruit compote

Fruit Parfait with Rhubarb

Sarah Harper MS, RD, LDN
Enjoy this Fruit Parfait with Rhubarb for breakfast, a snack, or healthy dessert. Creamy, crunchy, sweet, sour, and satisfying.
Prep Time 5 minutes
Total Time 5 minutes
Course Breakfast, Dessert, Snack
Cuisine American
Servings 1
Calories 376 kcal

Equipment

  • 1 measuring spoon and cup set
  • mason jar or bowl
  • spoon

Ingredients
  

  • ¾ cup plain Greek yogurt
  • 4 tbsp rhubarb compote, divided
  • 4 tbsp granola divided

Instructions
 

Step 1: Start with the yogurt layer

  • Spoon about 1/4 cup of yogurt into the bottom of your jar or glass.

Step 2: Add fruit

  • Sprinkle 1-2 tablespoons of fruit on top of the yogurt.

Step 3: Add Granola

  • Sprinkle 1-2 tablespoons of granola on top of the fruit.

Step 3: Repeat the layers

  • Add another yogurt layer, followed by a few more tablespoons of fruit and granola.

Step 4: Top it off

  • Finish with a final layer of yogurt, then add fresh fruit (optional), a drizzle of honey, or other toppings if desired.

Nutrition

Calories: 376kcalCarbohydrates: 58gProtein: 21gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 0.01gCholesterol: 8mgSodium: 71mgPotassium: 531mgFiber: 4gSugar: 37gVitamin A: 58IUVitamin C: 6mgCalcium: 247mgIron: 2mg
Keyword breakfast, compote, dessert, Rhubarb, snack
Tried this recipe?Let us know how it was!