One of my favorite evening rituals is indulging in a cozy cup of healthy collagen hot chocolate to wind down the day. It’s a satisfying way to curb chocolate cravings while supporting muscle recovery, as collagen supplementation provides protein that aids muscle repair.
Plus, this version contains no white sugar, making it perfect for those with a sweet tooth who are also mindful of their weight loss goals.
This recipe aligns beautifully with a flexitarian lifestyle. While you can use plant-based milk to suit your preferences, keep in mind that collagen, as a dietary supplement, is only sourced from animals such as bovine, marine, or poultry, and is not available in a plant-based form.
Ingredients For This Healthy Collagen Hot Chocolate
Option to use your favorite store bought hot chocolate mix.
Collagen Powder
Chocolate collagen powder adds flavor and 11g of protein per serving (Earth Fed Muscle is my favorite).
For unflavored options, try Vital Proteins Bovine or Marine Collagen varieties. If opting for unflavored collagen add more hot chocolate mix to taste. I use 1 heaping tbsp of my Homemade Hot Cocoa Mix per 8oz.
Milk Options
Use your favorite milk or milk alternative:
Dairy options: 2% milk or whole milk.
Plant-based favorites: almond milk, oat milk, or soy milk.
Need more sweet? Sweeten naturally with a drizzle of maple syrup.
How To Make Collagen Hot Chocolate in 5 easy Steps
Heat the Milk in the Microwave:
Pour 6–8 oz of milk into a large, microwave-safe mug (big enough to prevent sloshing during step 3).
Heat on high for 1–1.5 minutes, or until hot but not boiling. Add water at this stage if desired.
Add Powders on Top:
Sprinkle the hot chocolate mix and chocolate collagen powder directly onto the hot milk.
Blend with a Milk Frother:
Use a milk frother to mix everything until smooth and creamy. Tip: Use a gentle motion to avoid splashing if your mug isn’t large enough.
Optional: Add Sea Salt:
Stir or froth in 1/4 tsp sea salt for a sweet-salty twist.
Top with Whipped Cream or Cold Foam:
For whipped cream: Add a dollop on top of the hot chocolate.
For cold foam: Froth 1–2 tbsp milk or heavy cream in a frother, then gently spoon it over the drink.
Serve and Enjoy: Sip your frothy, luxurious collagen hot chocolate, perfect for a cozy treat! This method ensures a mess-free experience with an indulgent finish from the toppings.
Customization and Tips
Flexitarian Customization Ideas
Plant-Based Adjustments: Swap in oat, almond, or soy milk for a plant milk version. Oat milk is a great option for its creaminess, while almond milk adds subtle sweet flavors.
Natural Sweetness: Opt for maple syrup, honey, or stevia as alternatives to refined sugar. These provide natural sweetness without compromising on flavor.
Allergy-Friendly Notes: Avoid adverse reactions by using nut-free milks like oat or rice milk, and choose certified gluten-free ingredients for those with sensitivities. Soy-free options like coconut milk are another great option.
Tips for Adding Collagen to Hot Beverages:
Stir Well: To avoid clumping, stir collagen powder thoroughly into your drink. Using a frother or blender can help it dissolve completely.
Avoid Boiling: While collagen is heat-stable, it’s best to add it after the liquid has been heated to your desired drinking temperature, rather than boiling it, to preserve its quality.
Flavor Consideration: Most collagen powders are flavorless, but some come with added flavors or sweeteners i.e. Earth Fed Muscles Chocolate Collagen. Some other flavors I’ve seen include strawberry lemonade, lemon, and vanilla. Choose one that complements your beverage.
Collagen Tips For The Perfect Hot Drink
Blending Tips: Use a frother or whisk to mix thoroughly for a creamy and smooth hot drink. Proper blending ensures all the flavors meld beautifully.
Flavor Boosters: Enhance your hot chocolate with a pinch of cinnamon, a splash of vanilla extract, or a sprinkle of sea salt to balance the level of sweetness.
Topping Ideas: Take your hot drink to the next level with fun toppings like marshmallows, grated chocolate, fresh cinnamon or nutmeg, or even a sprinkle of cacao nibs for extra flavor and texture.
Collagen Protein in Hot Beverages: Key Facts
Health Benefits: Supports muscle recovery, improves skin health, strengthens hair, promotes joint, connective tissue, and bone health.
Heat Stability: Collagen peptides (hydrolyzed collagen) remain stable at typical beverage temperatures (<300°F/150°C). Research shows they can even withstand up to 572°F (300°C) for short periods.
Misconceptions: While prolonged high heat (e.g., baking) may reduce some functional properties, collagen stays stable and bioavailable in hot drinks like hot chocolate, coffee, or tea.
Not a Complete Protein: Collagen is rich in glycine, proline, and hydroxyproline, which are essential for supporting skin, joint, bone, and connective tissue health. However, it lacks tryptophan, one of the nine essential amino acids, and does not provide the full spectrum needed for optimal muscle protein synthesis (MPS). To ensure a complete amino acid profile, pair collagen with other protein sources like dairy milk, soy milk, or nuts. While collagen alone cannot fulfill your daily protein needs for MPS, it serves a complementary role in overall health and recovery.
Takeaway: Collagen is safe and effective in hot beverages, offering unique benefits for skin, joints, and connective tissue. While not a complete protein, pairing it with complementary sources like dairy or soy ensures balanced nutrition. Trust science, not myths!
This healthy hot chocolate is the perfect evening treat to satisfy your chocolate cravings while supporting muscle recovery and aligning with your weight loss goals. Made with natural ingredients and customizable to suit a flexitarian lifestyle, it’s a comforting way to enjoy a warm, protein-packed drink.
whipped cream, marshamallows, or cold foamoptional
Instructions
Heat the Milk in the Microwave:
Pour 6–8 oz of milk into a large, microwave-safe mug (big enough to prevent sloshing). Heat on high for 1–1.5 minutes, or until hot but not boiling. Add water at this stage if desired.
Add Powders on Top:
Sprinkle the hot chocolate mix and chocolate collagen powder directly onto the hot milk.
Blend with a Milk Frother:
Use a milk frother to mix everything until smooth and creamy. Tip: Use a gentle motion to avoid splashing if your mug isn’t large enough.
Optional: Add Sea Salt:
Stir or froth in 1/4 tsp sea salt for a sweet-salty twist.
Optional Top with Whipped Cream, Marshmallows, or Cold Foam:
For whipped cream: Add a dollop on top of the hot chocolate. For cold foam: Froth 1–2 tbsp milk or heavy cream in a frother, then gently spoon it over the drink.
Notes
Nutrition facts for this recipe may vary slightly depending on the specific ingredients and brands you use, such as your choice of milk, collagen powder, or sweeteners. For the most accurate information, calculate nutrition facts based on the exact products you select.
Cheng, F., et al. (2022). Thermal Stability of Collagen in Food and Health Products. International Journal of Molecular Sciences, 23(4), 2040. https://www.mdpi.com/1422-0067/23/4/2040
This Berry Bliss Tropical Smoothie is inspired by the Blueberry Bliss Smoothie from Tropical Smoothie Café but made healthier, simpler, and more affordable. With its creamy texture and simple ingredients, it’s perfect as a pre-workout snack or a refreshing treat any time of year.
In summer, I love using fresh berries from U-Pick farms or farmers’ markets. In winter, frozen fruit brings vibrant flavor and nutrition to this easy recipe.
What is in the Blueberry Bliss Smoothie from Tropical Smoothie Café
Tropical Smoothie Cafe’s Blueberry Bliss Smoothie contains Strawberries, Blueberries, Banana, Ice, and Turbinado Sugar (natural brown sugar).
In my variation of this recipe, I bump up the protein and replace the turbinado sugar with the caramel-like flavor of dates.
Dates are not only delicious but also offer many nutritional benefits. Dates are a good source of dietary fiber and contain essential vitamins and minerals. Because Dates are relatively high in calories from natural sugar they make a wonderful addition to smoothies, baked goods, energy bars, and desserts.
Why You’ll Love This Smoothie
Quick and Easy: Whip it up in just 5 minutes with ingredients that fit a flexitarian lifestyle, easy to find locally or online.
Natural Sweetness: A creamy, refreshing blend with a hint of vanilla and no added sugars.
Perfectly Versatile: Enjoy it as a pre-workout snack, breakfast smoothie, or quick breakfast option.
Plant-Powered Nutrition: Includes a scoop of protein powder, 22g of protein, and 7g of fiber to keep you energized and satisfied.
Hassle-Free Clean-Up: A quick rinse is all it takes, saving you time on busy mornings.
Tools
Measuring cups
High-speed blender
My Ingredients
Frozen Blueberries and Strawberries: These vibrant, nutrient-packed fruits add natural sweetness and a thick texture to your smoothie. Using frozen fruit eliminates the need for ice, keeping flavors bold and undiluted.
Sliced Frozen Bananas: A creamy base that’s perfect for smoothies. Opt for frozen bananas for thickness, but fresh ones work in a pinch. Add ice if needed to reach your desired texture.
Soy Milk: A plant-based milk that’s rich in protein, offering 8g per cup. It’s an excellent option for flexitarians looking to reduce dairy while maintaining a creamy consistency and balanced nutrition.
Dates: A wholesome sweetener that blends seamlessly into smoothies. Dates provide natural sugars along with fiber, making them a great choice for sustained energy.
Vanilla Protein Powder: Adds a smooth vanilla flavor while boosting the protein content of your smoothie—perfect for a balanced flexitarian meal or snack.
Collagen Powder (Optional): For those incorporating collagen into their diet, this supplement enhances your smoothie with additional protein.
This smoothie combines plant-powered ingredients with flexible add-ins, offering an adaptable recipe for a variety of dietary preferences and needs.
Optional Recipe Substitutions and Add-Ins
This smoothie is versatile, allowing you to swap ingredients or enhance it with your favorite add-ins:
Swaps
Milk: Use almond milk instead of soy milk.
Dates: Replace with coconut sugar for sweetness.
Berries: Substitute frozen berries with fresh blueberries or try blackberries or raspberries for variety.
Banana: Swap for Greek yogurt for a creamy, tangy twist.
Add-Ins
Chia seeds, hemp seeds, or flaxseed meal for fiber and protein.
Almond butter or peanut butter for healthy fats and rich flavor.
Vanilla extract for a subtle sweetness.
A pinch of cinnamon for warmth and spice.
Mix and match to create your perfect blend!
Step By Step Instructions
Pour your liquid of choice into the blender first for easier blending.
Add the remaining ingredients on top.
Blend until smooth and creamy. Adjust with extra liquid if needed.
Storage suggestions
Freezer Storage
Pour your smoothie into an airtight container and freeze for up to 3 months. Thaw overnight in the fridge, then stir or re-blend before drinking. Bonus Tip: Use leftover smoothie to make smoothie pops by pouring it into popsicle molds—perfect for a healthy, on-the-go treat!
Refrigerator Storage
Store your smoothie in a sealed jar in the fridge for up to 1–2 days. Before drinking, give it a stir to restore its creamy texture.
FAQ (Ask A Dietitian!)
In the following section, I answer frequently asked questions about smoothies and the Blueberry Bliss Smoothie.
Is the Tropical Smoothie Café Blueberry Bliss smoothie healthy?
While Tropical Smoothie Café’s Blueberry Bliss Smoothie provides a fruit boost, it’s loaded with sugar and offers minimal protein. My version includes protein powder for a more filling and balanced drink, along with extra fiber and less sugar.
This Spinach and Artichoke Dip is one of my all-time favorite appetizers. It’s a crowd-pleaser that comes together quickly, no baking instructions required! While I do love a classic hot spinach artichoke dip, this cold variation is equally irresistible and perfect for last-minute gatherings.
This dip holds a special place in my culinary journey. It traces back to one of my earliest kitchen experiences: Spinach Pinwheels, a creamy spinach artichoke filling wrapped in tortillas and sliced into bite-sized rounds. The original recipe comes from a beloved Land O’Lakes cookbook that my mother has cherished for nearly three decades. It’s a dish steeped in family tradition, love, and the beginnings of my passion for cooking.
As I grew older and my interest in nutrition blossomed, I reimagined that same filling as a dip for fresh veggies. It was a simple yet profound shift, and you could say it sparked my love affair with all things veggie-based. To this day, it remains one of my go-to appetizers, easy to make, undeniably delicious, and a nostalgic nod to the start of my culinary adventures.
Whether you’re serving it at a party or enjoying it as an afternoon snack, this Spinach and Artichoke Dip is guaranteed to delight!
Why You Will Love This Easy Appetizer
With its creamy texture, bold flavor, and simple prep, this Spinach and Artichoke Dip is bound to become your go-to for game days, your next party, or snack cravings.
Family-Favorite Flavor: This dip is a household favorite, beloved by my entire family. It’s rich, creamy, and packed with classic spinach-artichoke goodness.
No Mayo, More Protein: Made with protein-packed Greek yogurt instead of mayo, it’s a more nutritious option without sacrificing taste.
Quick & Easy: No baking, no crockpot, and ready in under 15 minutes. It’s perfect easy recipe for busy days or last-minute entertaining.
Game Day Essential: A healthier spin on a game-day classic, this dip pairs perfectly with crunchy veggies, chips, or pita. It’s sure to be a hit with your crowd!
Versatile & Make-Ahead: Serve it as a dip, spread it on wraps, or use it as a filling for pinwheels. Make it ahead of time for easy prep before parties or events.
Ingredients for this Spinach Artichoke Dip Recipe
Every ingredient in this Spinach Artichoke Dip was chosen with balance and flavor in mind. Here’s why they make the cut and how they align with a flexitarian lifestyle:
Mayonnaise: Provides a rich, creamy texture with a hint of tang. Use a high-quality mayo or even an avocado-oil-based version for heart-healthy fats.
Greek Yogurt: My favorite protein-packed alternative to sour cream! It adds creaminess without excess saturated fat and gives the dip a slight tang.
Red Onion: Fresh, sharp, and slightly sweet, red onion adds depth and a satisfying crunch. Its bright purple gives the dip a pop of color too.
Frozen Spinach: A convenient way to pack in fiber, iron, and antioxidants. Thawing and draining removes excess water, ensuring the dip stays thick and creamy.
Water Chestnuts: The secret ingredient in this dip, water chestnuts! They provide a refreshing crunch while keeping the dish light. They’re low in calories but high in texture.
Artichokes: A fiber-rich superstar that adds a unique, earthy flavor. Artichokes are also a source of prebiotics, promoting gut health.
Garlic Powder, Salt, and Pepper: The simple, classic seasonings enhance the dip’s savory notes. Garlic powder vs fresh garlic adds flavor without overpowering the delicate balance of the other ingredients.
Blended Cashews: Blend soaked cashews with water or plant milk for a creamy mayo alternative.
Greek Yogurt
Vegan Yogurt: Use unsweetened, plain coconut, almond, or soy yogurt. I like CocoJune
Silken Tofu: Blend for a creamy, protein-packed option.
Vegan Sour Cream
Step By Step Instructions for Spinach and Artichoke Dip
Prepare Spinach
Thaw: Place frozen spinach in a microwave-safe bowl and microwave on high for 2-3 minutes, stirring halfway through. Continue in 30-second increments if needed until fully thawed.
For an alternative, run the frozen spinach under lukewarm water in a colander, breaking it apart with your hands as it softens.
Drain: Transfer spinach to a clean dish towel inside a colander. Gather the towel ends, twist, and squeeze out excess water. Be careful, as the spinach may be warm.
Chop (Optional): If you prefer smaller pieces, place the drained spinach on a cutting board and chop it finely with a knife.
Spinach is rich in iron and vitamin K, and finely chopping it can help picky eaters or kids enjoy its benefits without noticing large chunks.
Prepare Other Veggies
Red Onion: Finely chop the red onion into small, uniform pieces for even distribution throughout the dip.
Artichoke Hearts: Drain and chop canned or thawed frozen artichoke hearts into bite-sized pieces.
Water Chestnuts: Drain and finely chop water chestnuts into small pieces to ensure a satisfying crunch in every bite.
This thoughtful preparation brings out the best in each vegetable while keeping the dip flavorful, nutrient-dense, and perfect for flexitarian living.
Combine Ingredients
Make the Base: In alarge bowl, mix Greek yogurt, mayo, garlic powder, salt, pepper, and red pepper flakes (if using) until smooth.
Add Veggies: Stir in spinach, red onion, artichoke hearts, and water chestnuts.
Mix & Adjust: Mix until fully combined. Taste and fine-tune by adding a little extra salt, pepper, or spice. A dash of lemon juice can brighten the flavors and balance the richness, if desired.
Season and Serve
Serve immediately or chilled with tortilla chips, crackers, or bread for dipping.
For the best flavor, let the dip chill in the fridge for at least 30 minutes to 1 hour before serving. This allows the flavors to meld and the texture to firm up.
Refrigerate: Store the dip in an airtight container in the refrigerator for up to 3-4 days. The flavors deepen as it sits, so it may taste even better the next day!
Avoid Freezing: This dip isn’t ideal for freezing since the texture can become watery as the spinach and yogurt release moisture after thawing.
How to Refresh It: If the dip becomes a bit watery after being stored, simply give it a good stir before serving. If needed, add a small spoonful of Greek yogurt to restore its creamy texture.
Serving After Storage: Serve the dip cold straight from the fridge, or let it sit at room temperature for about 10-15 minutes to take the chill off for a creamier consistency.
Let’s Talk Dippers!
Need some veggie dipper ideas for this easy spinach artichoke dip, I got you. The right dippers can take your Spinach Artichoke Dip from good to unforgettable. These colorful, nutrient-rich veggies are perfect for scooping up creamy goodness while keeping the snack fresh and light.
Here’s how to prepare them for maximum appeal:
Bell Peppers: Slice into flat strips for sturdy scooping. Opt for a mix of red, yellow, and orange peppers to add a vibrant, sweet crunch that complements the creamy dip.
Radishes (Watermelon and Salad Varieties): Use small salad radishes whole for an easy-to-grab dipper with a crisp, peppery bite. For watermelon radishes, thinly slice into half-moons or full rounds to highlight their striking pink interiors. Their distinct flavors and textures add visual interest and a subtle spiciness to every bite.
Cherry Tomatoes: Serve whole for a juicy, one-bite dipper. Their natural sweetness pairs perfectly with the savory flavors of the spinach and artichoke.
Carrots: Slice into classic sticks or cut them into diagonal coins for a unique twist. This shape provides a larger surface area for scooping while maintaining their satisfying crunch.
Cucumber: Cut them into thick, oblong chips. The fresh, hydrating crunch of cucumber is a refreshing contrast to the dip.
Parsnips: Slice parsnips into thin sticks or rounds and serve raw for an unexpected nutty-sweet flavor. Alternatively, roast them lightly for a softer, caramelized texture that still holds up as a dipper.
Flexitarian-Friendly Tips
This Spinach Artichoke Dip is already a fantastic option for flexitarian lifestyles, but here are some easy ways to adapt it further to suit different dietary needs or preferences:
Boost the Protein: Swap some or all of the mayonnaise for additional Greek yogurt to increase the protein content while keeping the dip creamy.
Make It Vegan: Replace the mayo and Greek yogurt with plant-based alternatives like vegan mayonnaise and coconut yogurt for a dairy-free version.
Add Fresh Herbs: Enhance the flavor with chopped parsley, dill, or chives to bring a fresh, herbaceous note.
Experiment with Veggies: Consider blending in roasted red peppers or sun-dried tomatoes for added color and flavor.
Serve with Variety: Pair the dip with an array of fresh-cut vegetables, like carrots, cucumbers, bell peppers, and radishes, or opt for whole-grain crackers or pita for a hearty flexitarian snack.
These simple tweaks allow you to customize the dip while staying true to the flexitarian ethos of balance and variety!
FAQs (Ask a Dietitian!)
Can You Freeze Spinach Artichoke Dip?
Yes, you can freeze this recipe. However, the texture might change slightly upon thawing due to the dairy ingredients in this recipe.
If the dip separates, give it a good mix to recombine the ingredients.
Thaw: Place frozen spinach in a microwave-safe bowl and microwave on high for 2-3 minutes, stirring halfway through. Continue in 30-second increments if needed until fully thawed.Drain: Transfer spinach to a clean dish towel inside a colander. Gather the towel ends, twist, and squeeze out excess water. Be careful, as the spinach may be warm.Chop (Optional): If you prefer smaller pieces, place the drained spinach on a cutting board and chop it finely with a knife.
Prepare Other Veggies
Red Onion: Finely chop the red onion into small, uniform pieces for even distribution throughout the dip.Artichoke Hearts: Drain and chop canned or thawed frozen artichoke hearts into bite-sized pieces.Water Chestnuts: Drain and finely chop water chestnuts into small pieces to ensure a satisfying crunch in every bite.
Combine Ingredients
Make the Base: In alarge bowl, mix Greek yogurt, mayo, garlic powder, salt, pepper, and red pepper flakes (if using) until smooth.Add Veggies: Stir in spinach, red onion, artichoke hearts, and water chestnuts.Mix & Adjust: Mix until fully combined. Taste and adjust salt, pepper, or spice as needed.
Serve
Serve immediately or chilled with tortilla chips, crackers, or bread for dipping.For the best flavor, let the dip chill in the fridge for at least 30 minutes to 1 hour before serving. This allows the flavors to meld and the texture to firm up.
Notes
To make Vegan: Use Vegan Mayo and dairy-free, vegan Yogurt.Spinach: Note, if you forget to drain this dish it will be super liquidy! Trust me, I've done it a couple times! To thaw and drain, put in the microwave for ~4 minutes or until spinach is no longer frozen. Allow spinach to cool, then plop into an old, clean dish rage to rinse out the water. You could also use cheese cloth.Dippers: I've used many dippers with this recipe, tortilla chips (store bought or homemade, pita chips, vegetables, fresh cut or ripped bread, and crackers! My favorite, vegetables. I usually have some sort of vegetable available for dipping!
Healthy Homemade Alfredo Sauce (Lower Fat & Full Flavor)
This lower fat alfredo sauce recipe takes a plant-powered twist by using soaked cashews and unsweetened soy milk as the creamy base. Nutritional yeast adds the essential “cheesy” flavor, while garlic, onion, and lemon juice provide layers of depth and brightness.
It’s an ideal option for an easy weeknight dinner, offering a quick, satisfying, and wholesome meal solution.
As a Flexitarian Dietitian, Here’s Why This Recipe Stands Out
Simple ingredients for a healthier Alfredo sauce that’s quick and easy to make with items from your local grocery store.
Healthy recipe that’s plant-powered with creamy soaked cashews and protein-packed unsweetened soy milk.
Delicious recipe with bold flavor thanks to nutritional yeast, garlic, lemon juice, and sautéed onion.
Lower fat Alfredo sauce that’s rich, creamy, and satisfying without relying on heavy cream or butter.
Versatile and meal-prep friendly. Make it ahead of time and enjoy it fresh or as leftovers the next day.
This sauce isn’t just a “healthier version” of Alfredo, it’s a completely elevated recipe that’s plant-forward, protein-packed, and rich in flavor. It’s perfect for anyone looking for a nourishing, creamy option that’s as comforting as the classic.
Ingredients
Raw Cashews (3/4 cup): Soaked overnight or in hot water for at least 30 minutes. Soaking softens the cashews, making it easier to blend into a creamy sauce. Cashews bring healthy fats to the recipe, supporting heart health and satiety.
Unsweetened Soy Milk (1 1/2 cups): Soy milk is a nutritional powerhouse — it’s naturally high in protein, which isn’t something you’d normally get from traditional Alfredo sauce. The protein keeps you fuller for longer!
Nutritional Yeast (3 tablespoons): This is the “secret weapon” for cheesy flavor in vegan and plant-based recipes. As a dietitian, I love recommending it because it’s rich in B12, a nutrient that’s crucial for energy production, especially for those following a plant-forward diet.
Lemon Juice (2 tablespoons): Brightens and balances the richness of the sauce. It’s also a source of vitamin C, which can aid in the absorption of certain nutrients like iron when paired with plant-based meals.
Onion (1 medium, finely chopped):Cooking onion with olive oil builds a flavorful base for the sauce. It also provides prebiotics, which support gut health by feeding beneficial gut bacteria. I do not recommend swapppign the fresh onion for onion powder. The sauteed onion adds bulk and texture to the sauce.
Garlic Clove (4 cloves, minced): Garlic’s bold flavor is essential in any Alfredo recipe. Garlic also contains allicin, which has been linked to heart health benefits. For a milder garlic flavor, you can swap in 1/2 teaspoon of garlic powder. Option to use 1/2 tsp garlic powder.
Olive Oil (1 tablespoon, plus extra for sautéing): Olive oil is a heart-healthy fat that’s rich in antioxidants and monounsaturated fats. It adds richness to the sauce while enhancing the flavors of onion and garlic.
Pasta water or water: optional to use a little bit or more for thinning
Step-By-Step Instructions
Soak the Cashews: If you haven’t already, soak the raw cashews overnight or in hot water for at least 30 minutes. Drain and set aside. (RD Tip: If you’re short on time, boiling water works in a pinch — soak for 30 minutes to achieve a similar result.)
Sauté the Onion and Garlic: Heat a drizzle of olive oil in a pan over medium-high heat. Add the chopped onion and sauté for 3-5 minutes until soft and translucent. Add the minced garlic and cook for another minute. Remove from heat. (RD Tip: I add the garlic seperately to ensure it doesn’t burn.)
Blend the Cashew Sauce: In a high-speed blender, combine the soaked cashews, unsweetened soy milk, nutritional yeast, lemon juice, sautéed onion and garlic, salt, black pepper, and nutmeg (if using). Blend on high until the sauce is completely smooth and creamy. Taste and adjust seasonings as needed. (RD Tip: If you’re adjusting the consistency, add water (or soy milk) a tablespoon at a time, blending between additions to avoid over-thinning.)
Serving Ideas & Flexitarian Tips
My version of Alfredo sauce is as versatile as it gets.
Use it to create these delicious healthier recipes:
Pasta Night Upgrade: Toss it with fettuccine or your favorite pasta and garnish with fresh parsley, for a comforting, creamy fettuccine alfredo. Using protein pasta in this classic dish is a great way to boost the protein content of the meal and make it more filling.
Vegetable Casseroles: Use it as a sauce base for baked casseroles, like a dairy-free “creamy broccoli bake.”
Grain Bowls: Drizzle it over whole grains (like quinoa or farro) and roasted veggies.
Pizza Sauce: Top it with Italian seasoning, fresh vegetables, and plant-based proteins like beans or tofu. Finish with vegan or traditional mozzarella and a sprinkle of shredded Parmesan cheese.
Dip for Veggies: Serve thick and as a dip for roasted veggies or crackers.
Why This Recipe Works for Flexitarians
As a flexitarian dietitian, I’m always looking for recipes that meet these criteria:
Flavor: This sauce delivers bold, cheesy, umami-rich flavor that’s just as satisfying as traditional Alfredo.
Nutrition: Packed with plant-based protein, heart-healthy fats, and essential vitamins like B12, it’s a functional way to incorporate whole foods into your diet. This sauce is lower in fat than traditional Alfredo sauces.
Sustainability: Plant-based meals like this are lower in environmental impact, making them a great choice for those who want to eat more sustainably.
Common Questions & RD Answers
1. Can I make this healthy alfredo sauce recipe ahead of time?
Yes! This sauce keeps well in the refrigerator for up to 5 days. Reheat on the stovetop or microwave, adding a splash of water or soy milk to thin if needed.
2. Can I freeze it?
Yes. Store it in an airtight container and freeze for up to 3 months. Thaw overnight in the fridge and re-blend or whisk to bring it back to its smooth consistency.
3. What if I’m allergic to nuts?
Swap the cashews for sunflower seeds, tofu, or white beans. The texture will be a little different, but it’s still delicious and creamy.
4. What if I’m allergic to soy?
If you’re allergic to soy, you can substitute soy milk with oat milk, almond milk (if not allergic to nuts), coconut milk, or other non-dairy milk alternatives. Double-check any store-bought non-dairy milks for potential cross-contamination with soy.
4. Can I make this oil-free?
Yes! Sauté the onion and garlic in a splash of water or veggie broth instead of olive oil.
Wrapping Up
As a flexitarian dietitian, my goal is to help you create meals that are both delicious and nourishing. This Healthy Homemade Alfredo Sauce is one of my favorite examples of how to take a classic comfort food and give it a more wholesome, plant-powered twist.
Let me know how you customize it! I’d love to hear your personal twist on this versatile sauce.
Healthier Alfredo Sauce (100% Plant-Based)
Sarah Harper MS, RD, LDN
This Healthier Alfredo Sauce is 100% plant-based and a versitile sauce that can be used in pasta, grain bowls, pizzas, or with roasted veggies.
⅓cupwaterfor thinning - adjust as needed to reach desired consistency
Instructions
Soak the Cashews: If you haven’t already, soak the raw cashews overnight or in hot water for at least 30 minutes. Drain and set aside.
Sauté the Onion and Garlic: Heat a drizzle of olive oil in a pan over medium-high heat. Add the chopped onion and sauté for 3-5 minutes until soft and translucent. Add the minced garlic and cook for another minute. Remove from heat.
Blend the Cashew Sauce: In a high-speed blender, combine the soaked cashews, unsweetened soy milk, nutritional yeast, lemon juice, sautéed onion and garlic, salt, black pepper, and nutmeg (if using). Blend on high until the sauce is completely smooth and creamy. Taste and adjust seasonings as needed.
Notes
Recipe Yield: Approximately 4 cupsServing Size: ½ cup per serving (yields 8 servings total)
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.
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!
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.
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:
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.
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.
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.
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!
Like This Recipe? Try These Other Delicious Smoothie Recipes?
Below are a few other smoothie recipes you may enjoy!
rubber spatula for scraping down the sides of the blender
smoothie glass
Ingredients
½cupunflavored soy milk
½cupcold brew
1frozen Banana
4tbspmocha protein powderor chocolate
1tbspcocoa 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!
This recipe is making its rounds around social media much like the entire cucumber trend! For food creators like myself, there’s something deeply satisfying about transforming a humble main ingredient into a show-stopping dish.
So we have the onion boil, otherwise known as baked onions with butter and seasonings. This comforting recipe takes an entire onion, enhances its natural sweetness through slow baking, and pairs it with rich butter and flavorful seasonings.
Whether served as a side or savored on its own, these caramelized beauties showcase how simple ingredients can deliver bold, unforgettable flavors.
Ingredients For This Onion Boil Recipe
Whole Onion: The star of the dish. I love sweet onions in this recipe.
Unsalted Butter: Adds richness and enhances the onion’s natural flavor as it bakes.
Garlic Powder: A hint of savory depth to complement the onion’s sweetness.
Paprika: Adds a warm, smoky undertone and a touch of color to elevate the flavor profile.
Kosher Salt and Black Pepper: Use a little at first then more for finishing per your taste.
Ingredient Substitutions or Add ins
Substitutions:
Vegan Options
Olive Oil: Use in place of butter for a rich, plant-based alternative.
Vegan Butter: A great swap for unsalted butter to keep the dish dairy-free while maintaining its creamy texture.
Switch the Onion
Red Onions: For a milder, slightly sweet flavor with a pop of vibrant color.
White Onions: Perfect for a sharper, more robust onion taste.
Yellow Onions: A good all around onion.
Add ins:
Seasonings
Cajun Seasoning: Add a spicy, smoky kick to elevate the dish with bold flavors.
Italian Seasoning: Infuse the onions with a blend of herbs like oregano, basil, and thyme for a savory Mediterranean twist
Old Bay Seasoning: As a Marylander, let me tell you, Old Bay is amazing. Pair it with a crab boil, and you’ve got the ultimate taste of the Chesapeake Bay.
Onion Powder: Because why not? Onion everything
Cheese: Take your onion boil to the next level with cheesy onion boil! Add your favorite cheese for an upgrade such as sharp cheddar, gooey mozzarella, or even a sprinkle of Parmesan. Imagine this on a burger, whether veggie or non-veggie.
Step By Step Instructions Viral Onion Boil Recipe
Step 1: Prepare the Onion
Slice off the top of the onion and peel away the outer layers. Using an apple corer or pairing knife, carefully remove the center of the onion, creating a hollow center to hold the seasonings and butter.
Step 2: Fill the Center
Place a generous pat of butter, along with your chosen seasonings, into the hollow center of each onion.
Step 3: Wrap in Foil
Place the prepared onion on a sheet of aluminum foil, folding it up tightly to seal in the moisture and create a steaming effect.
Step 4: Bake the Onion
Place the foil-wrapped onion on a baking sheet and bake at 375°F (190°C) for 45-60 minutes, until the onion is tender and starting to turn golden brown.
Onion Baking Tip: For a firmer, more onion “bite”, bake for about 45 minutes. If you prefer a softer, melt-in-your-mouth onion, bake for closer to 60 minutes.
Step 5: Check for Doneness and Additional Seasoning
Unwrap the foil carefully and check if the onion is cooked al dente, or to your desired softness. Taste the onion and adjust salt and pepper as needed.
Serving Suggestions
Drizzle the buttery liquid from the foil over the tender onion, and serve hot as a side dish or a comforting snack. For extra flair, pair your baked onion with these ideas:
Serve with crusty bread to soak up the flavorful juices.
Garnish with a sprinkle of fresh parsley for a pop of color and herbal freshness.
Make it part of a seafood boil spread for a comforting, rustic meal.
Add an extra sprinkle of salt just before serving to enhance the flavors.
Enjoy this versatile dish in any setting!
Storage Suggestions
Allow the baked onions to cool completely, then store them in an airtight container in the refrigerator for up to 3-4 days. Reheat in the oven, air fryer, or microwave until warmed through.
Reheating Tip: To preserve the buttery flavor, drizzle a little extra butter or broth over the onions before reheating.
This recipe is making its rounds around social media much like the entire cucumber trend! For food creators like myself, there’s something deeply satisfying about transforming a humble main ingredient into a show-stopping dish.
Slice off the top of the onion and peel away the outer layers. Using an apple corer or pairing knife, carefully remove the center of the onion, creating a hollow center to hold the seasonings and butter.
Step 2: Fill the Center
Place a generous pat of butter, along with your chosen seasonings, into the hollow center of each onion.
Step 3: Wrap in Foil
Place the prepared onion on a sheet of aluminum foil, folding it up tightly to seal in the moisture and create a steaming effect.
Step 4: Bake the Onion
Place the foil-wrapped onion on a baking sheet and bake at 375°F (190°C) for 45-60 minutes, until the onion is tender and starting to turn golden brown.Onion Baking Tip: For a firmer, more onion "bite", bake for about 45 minutes. If you prefer a softer, melt-in-your-mouth onion, bake for closer to 60 minutes.
Step 5: Check for Doneness and Additional Seasoning
Unwrap the foil carefully and check if the onion is cooked al dente, or to your desired softness. Taste the onion and adjust salt and pepper as needed.
