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You are here: Home / Archives for Desserts

Desserts

Healthy desserts do exist! Indulge in some traditional favorites with a healthier twist like these Paleo Homemade Gummies or Vegan Peanut Butter Frosty.

From vegan to paleo to sweetener free, there is something for every type of diet found among this collection of recipes. Some of the most popular healthy desserts on Eat the Gains include these No Bake Walnut Protein Brownies, Pumpkin Pie Chocolate Cups, and Avocado Frozen Yogurt.

No bake chocolate peanut butter protein balls on a piece of crumbled up parchment paper.

Chocolate Peanut Butter Protein Balls

Close up of a dairy free pumpkin pie milkshake with a straw coming out of it and topped with whipped cream. Behind it is another glass filled with the milkshake and a small pumpkin

Pumpkin Pie Milkshake (Dairy Free)

Stack of Protein Powder Pumpkin Pancakes on a white plate with maple syrup, coconut butter, and chopped nuts on top of them. Behind it is a mug, dish of nuts, and a yellow pumpkin.

Paleo Pumpkin Protein Pancakes

Apple cinnamon protein cookies on a baking sheet sprinkled with cinnamon.

Apple Cinnamon Protein Cookies

Two tahini milkshakes in small glass jars. There are gold straws in them and they are topped with cinnamon and sesame seeds. There is towel and spoon around them.

Tahini Milkshake

Avocado frozen yogurt in a loaf pan with a ice cream scoop in there that scooped some out. It is on a towel with avocado and ice cream cones around it.

California Avocado Frozen Yogurt

Healthy sweet potato blueberry protein muffin with a bit out of it and topped with peanut butter. There are some blueberries around it and more muffins and a jar of milk behind it.

Sweet Potato Blueberry Protein Muffins

Healthy sweet potato smoothie topped with cinnamon and granola with a straw coming out of it. Next to it is more granola and a teaspoon of cinnamon.

Sweet Potato Smoothie (Paleo/Vegan)

Rows of no bake carrot cake protein cars topped with protein icing and cinnamon. Behind them are large carrots and bowl of shredded carrots.

No Bake Carrot Cake Protein Bars (Vegan)

A vegan no bake walnut protein brownie with a bite out of it sitting on a small pieces of white paper. Behind it is more brownies and in front of it is a walnut.

No Bake Walnut Protein Brownies (Vegan)

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Hey there! Welcome to Eat the Gains™! I'm Kelly - nutrition coach, meal prep expert, and lover of food and fitness. I like to create healthy recipes that make my body feel good inside and out and fuel my active lifestyle. Here you'll find lots of easy & tasty whole food recipes, workouts, and a little indulgence, because who doesn't love a spicy margarita! Find out more about Kelly…

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EAT THE GAINS ON INSTAGRAM

This is a plate of my breakfast today. I don’t h This is a plate of my breakfast today. I don’t have much to say other than I’m pretty damn excited to eat this plate. You should feel the same way about most of your meals. Life is too short to not enjoy the food we are eating.

Also, for a hot second (last night) my Instagram likes disappeared. They are back now, but I thought that was pretty freaking cool. I feel society can get so caught up in instant gratification and external validation. You post something and it doesn’t get a lot of likes/comments and you feel bad (I know I’ve been there). But why? You shared something you care about and that is what matters. I’m here for it and think it's a good shift. Anyone else?

Random thoughts on a Wednesday. Hope everyone is having a good week!
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#todayfood #imsomartha #feedfeed #foodforfuel #iifymwomen #iifymrecipes #iifymfood #iifym #flexibledietinglifestyle #cookingwithlove #easycooking #easymeals #quickmeals #healthybalance #makesmewhole #foodfreedom #nutritioncoach #allfoodsfit #healthyish #eatgoodlivegood #eatrealfood #goodeats #ilovecarbs #goodmoodfood #balancedeating #ditchthediet #whatieatinaday
Easy coconut curry lentil soup! Curry is one of my Easy coconut curry lentil soup! Curry is one of my favorite foods and I will take it in any form you give it to me. This soup is loaded with veggies, lentils, coconut milk, curry spices, garlic, and ginger. Super flavorful and comes together in one pan in 35 minutes.

Big fan of lentils over here. Not only are they reasonable to buy, but they have a good source of plant-based protein. They also are full of complex carbs and fiber, helping slow down digestion and good for the gut, and full of vitamins and minerals like B vitamins, iron, phosphorus, potassium, copper, manganese, zinc, and magnesium.

This soup is comforting and filling and makes a well-balanced and hearty plant-based meal packed with plant-based protein, healthy fats, complex carbs, and fiber.

Full recipe and nutrition breakdown on @eatthegains - link in profile or just search 'curry' in the search bar on the page!
https://eatthegains.com/coconut-curry-lentil-soup/
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#todayfood #imsomartha #feedfeed #foodforfuel #iifymwomen #iifymrecipe #iifymfood #easyrecipes #easycooking #easymeals #healthyrecipe #makesmewhole #foodfreedom #nutritioncoach #thekitchn #eatgoodlivegood #eatrealfood #goodeats #plantbased #eatplants #veganfoods #glutenfreerecipes #dairyfreerecipes #lentils
Feeling a little bit of normalcy around here after Feeling a little bit of normalcy around here after a crazy week, although I know so many others are not. We got our power back last week after losing it for 3 days, are no longer on a boil water notice, and finally got internet/cable back this afternoon. It really goes to show how you can take everyday things for granted so easily. Feeling very grateful for a roof over our head, the heat (although now it’s back in the 70s lol), and a meal with my family.

I know a lot of others aren’t as lucky as us. Austin has really come together and showed up for others to help those in need.

We made the most delicious meal last night to start the week - homemade pasta (from the store lol) with sausage and peppers. Thinking I should put this on the blog despite it being so easy!

Hope all my Texas friends are doing okay and here’s to a new week!
#eatthegains
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#todayfood #imsomartha #feedfeed #foodforfuel #iifymwomen #iifymrecipes #iifymfood #cookingwithlove #easyrecipes #easycooking #easymeals #quickmeals #easydinner #healthyrecipe #makesmewhole #foodfreedom #nutritioncoach #thekitchn #eatgoodlivegood #eatrealfood #weeknightdinner #goodeats #goodmoodfood #dairyfreerecipes #ilovecarbs #bowlfood #pastanight
Peanut butter and jelly stuffed oatmeal cups! Pret Peanut butter and jelly stuffed oatmeal cups! Pretty much the best combo in a baked oatmeal cup form. Made with just 10 ingredients and using @bobsredmill (AD) Rolled Oats, Flaxseed Meal, and Chia Seeds! Perfect for a snack, breakfast addition, or pre/post-workout (my fav)! I love prepping them on Sunday to have during the week for an energizing snack with complex carbs, fiber, and healthy fats to keep me going. Super easy to make and vegan. Here is how to make them:⁠
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oatmeal cups⁠
2.5 cups @bobsredmill Rolled Oats⁠
3 tablespoons @bobsredmill Flaxseed Meal⁠
1 tablespoon maple syrup⁠
1.5 teaspoons cinnamon⁠
1 teaspoon baking powder⁠
1/2 teaspoon vanilla⁠
1 1/4 cup unsweetened almond milk⁠
1/4 cup + 2 tablespoons peanut butter⁠
1/4 cup berry chia jam (recipe below) or use store-bought⁠
pinch of sea salt⁠
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berry chia jam⁠
1# frozen berries⁠
2 tablespoons @bobsredmill Chia Seeds⁠
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to make the jam - add berries to a medium-sized pot over medium-low heat and cook for 10-12 minutes until broken down. If you are using blueberries, break them up with a spoon or potato masher if you want a smoother consistency. Turn off heat and stir in chia seeds. Let sit to thicken for 30 minutes.⁠
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to make oatmeal cups - preheat the oven to 350 degrees Fahrenheit. Grease a muffin tin with oil or use silicone muffin liners. Mix together oats, flax, maple syrup, cinnamon, baking powder, vanilla, salt, and milk in a medium-sized mixing bowl. Add one heaping tablespoon of the oat mixture to each silicone muffin liner, pressing down to form a cup shape. Next add 1/2 tablespoon of peanut butter, followed by 1 teaspoon jam to each muffin. Top with the remaining oat mixture (about 1 heaping tablespoon). Sprinkle with cinnamon if desired. Bake for 20-25 minutes. Remove from oven and let cool for 5 minutes. Enjoy!⁠
#eatthegains⁠ #bobsredmill⁠
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#todayfood #imsomartha #feedfeed #foodforfuel #iifymwomen #iifymrecipe #iifymfood #easyrecipes #easycooking #easymeals #healthyrecipe #makesmewhole #foodfreedom #nutritioncoach #thekitchn #eatgoodlivegood #eatrealfood #goodeats #plantbased #eatplants #veganfoods #glutenfreerecipes #dairyfreerecipes #oatmeal⁠
My forever valentines! 🥰😂☺️ hope everyon My forever valentines! 🥰😂☺️ hope everyone had a good day whether you celebrated or not!
#eatthegains #ohyeahcashew #kellygoesham
A friendly reminder to eat the food. You don't nee A friendly reminder to eat the food. You don't need to be afraid of food or think you "can't" (I had someone tell me that on a call the other day).⁠
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1200 calories is not enough food. 1500, 1700, 1800, and even 2000 is not even enough for some females. A lot of active women can easily crush 2000+ calories. And this is especially true if you want to gain muscle. ⁠
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Swipe through to see my food for the ONE DAY. To be fair, I’m finishing up a surplus/muscle-building phase right now so I’m eating a little more than my maintenance (homeostasis point). But my maintenance is 2100-2300 calories. I’m 5’2”! Take out that protein bar, and that is what I eat during my maintenance phase.⁠
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We cannot live in a constant calorie deficit and be dieting for months and years on end. Unfortunately, it's pretty common. Restriction is not only not fun but can lead to a bunch of problems. Things in ⁠hormonal issues, loss of menstrual cycle, always cold, losing hair, not hungry or always hungry, always tired, inability to put on muscle, low sex drive...⁠
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If this is you, you probably need to reverse diet.⁠
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I’m all for bio-individuality. I know my needs and eating habits won’t work for you and yours won't for me. But I do know active women need to eat. And it's probably way more than you think you need.⁠
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I know because I was there too - I struggled with under-eating, restriction, bingeing, and over-exercising for a solid 10 years of my life.⁠ It's not easy to overcome, but it is so worth it.⁠
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If you are hungry, eat. Your body is smart and telling you something. If you are craving certain foods, eat them (if you don't have any allergies). Again, your body is telling you something.⁠
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You deserve to eat food.⁠
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#todayfood #imsomartha #feedfeed #foodforfuel #iifymwomen #iifymrecipes #iifymfood #iifym #flexibledietinglifestyle #cookingwithlove #easycooking #easymeals #quickmeals #healthybalance #makesmewhole #foodfreedom #nutritioncoach #allfoodsfit #healthyish #eatgoodlivegood #eatrealfood #goodeats #ilovecarbs #goodmoodfood #balancedeating #ditchthediet #whatieatinaday #foodjournal
Maple mustard chicken skillet in partnership with Maple mustard chicken skillet in partnership with @puremaplefromcanada (AD)! This skillet combines some of my favorite things - chicken, sweet potatoes, brussel sprouts, and a maple mustard sauce! It comes together in about 35 minutes, made in one pan, is loaded with protein, complex carbs, and veggies, and has a sweet and spicy maple mustard sauce to bring it all together.

100% maple syrup is my go-to when reaching for a sweetener. It adds a great flavor, can be used in either sweet or savory recipes, and also adds some micronutrients (minerals like manganese, riboflavin, calcium, potassium, and copper) since it's derived directly from a maple tree's sap.

The key when looking for maple syrup is you want one and only one ingredient - 100% pure maple syrup. 72% of maple syrup is produced in Canada and it’s super easy to find in the US - simply head to your local grocery store and before you add it to your cart, turn the bottle around and make sure it is pure maple syrup from Canada.

Full recipe on @eatthegains - link in profile or just search 'maple' in the search bar on the page!
https://eatthegains.com/maple-mustard-chicken-skillet/
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#todayfood #imsomartha #feedfeed #foodforfuel #iifymwomen #iifymrecipes #iifymfood #cookingwithlove #easyrecipes #easycooking #easymeals #quickmeals #easydinner #healthyrecipe #makesmewhole #foodfreedom #nutritioncoach #thekitchn #eatgoodlivegood #eatrealfood #weeknightdinner #goodeats #goodmoodfood #glutenfreerecipes #dairyfreerecipes #chickenrecipes
Beef stuffed butternut squash with cinnamon tahini Beef stuffed butternut squash with cinnamon tahini sauce!! This recipe is up there with some of my favorites I've made. It’s sweet, savory, has some greens, and then topped off with a delicious tahini sauce. I know the flavor combination might sound a little strange, especially with the sauce, but trust me.⁠⁠
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They come together in about 50 minutes, with only 15 minutes of active cooking time. And they make a great balanced meal - carbs from the squash, fat and protein from the beef, and veggies/fiber from kale, onion, and squash.⁠⠀⁠⁠
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⁠Full recipe is on @eatthegains - tap the link in my profile and then just search 'beef' in the search bar on the page!⁠⁠⁠
https://eatthegains.com/kale-beef-stuffed-butternut-squash/⁠⁠
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Sunday night football in our house 🐶😂🥰 wh Sunday night football in our house 🐶😂🥰 what's everyone planning on making today?! I think we are doing nachos!

Also, who else is team wear crappy clothes for pajamas?! Michael - "you have your good shirt on" hahaha. Trying to bring some real back in my Instagram feed.
#eatthegains #ohyeahcashew
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#iifymwomen #foodforfuel #makesmewhole #foodfreedom #healthyish #nutritioncoach #familytime #dogmom #dogmomaf #wpgofinstagram #wpgoftheday #wpg #wiredhairedpointinggriffon #dogswithbeards #sundaynightfootball #icanteven @icanteven #nfl #nflsunday #sundayfootball #nflfootball #familytime #dogmom #crazydogmom #dogmomaf #dogsofinsta
Chicken enchilada dip! Whether you like football o Chicken enchilada dip! Whether you like football or not, almost everyone can get down on some football food! And this chicken enchilada dip is where it's at! Chicken, peppers, onions, and cauliflower rice (yep, it's in there and I promise you won't know it) are mixed together with mayo (again, you won't taste it, it just adds some creaminess) and an easy homemade enchilada sauce. Then it's baked in the oven until hot and crispy on the top.⁠⁠
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I'm thinking you could totally swap out the mayo for some greek yogurt to add even more protein. And add some cheese if you want! This recipe is dairy-free, but cheese would be fabulous!⁠⁠
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⁠Full recipe is on @eatthegains - tap the link in my profile and then just search 'enchilada' in the search bar on the page!⁠⁠
https://eatthegains.com/chicken-enchilada-dip-paleo-whole30/⁠⠀⁠⁠
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