Tag Archives: true nutrition

No-Bake Vegan Cookies-and-Cream Protein Bars


  • 8 Peep flavored Oreos, crushed
  • 2 cups True Nutrition Lean Vegan Protein Powder
  • 1 cup Coconut Oil
  • 1/2 cup (128 g) Almond Butter
  • 1.5 tbsp Maple Syrup
  • 1/4 tsp Sea Salt
  • 1/2 cup (120 ml) Vanilla Almond Milk
  • 50 g King David White Choco Chips


In a large bowl, mix 2 cups protein powder, 1 cup coconut oil, 1/2 cup almond butter, 1.5 tbsp maple syrup, 1/4 tsp sea salt, and 1/2 cup vanilla almond milk. Stir in 50 g white choco chips. In a large ziplock bag, crush 8 Oreos with a rolling pin. Transfer batter to a silicon mold and press firmly. Add the crushed Oreos to the top and refrigerate for 30 mins. Score and break the bars in squares of desired size.

Makes: 16 bars 

Serving Size: about 56 g


Molasses Cheesecake w/a Gingersnap Protein Crust



Cheesecake Batter
6 oz Cashews, soaked and rinsed
1/2C Full Fat Coconut Milk (canned)
1/4C Lemon Juice
1/3C (5.3T) Coconut Oil
1/2C (8T) Carob Molasses
Gingersnap Protein Crust
30 Trader Joe’s Low Fat Ginger Cat Cookies
1 scoop True Nutrition Rice Protein (flavor of choice)
2T Carob Molasses
1T Coconut Oil


In a food processor, grind 30 Trader Joe’s Low Fat Ginger Cat Cookies. Transfer to a bowl and stir in 1 scoop rice protein, 2T molasses, and 1T coconut oil. It will be pretty dry but you will be able to pack it together either in a pie dish or individual silicon cupcake molds. For the cheesecake batter you’re going to soak 6 oz of cashews for about 30 minutes. Rinse them and drain them then transfer to a food processor and grind for about 5 minutes or until they are creamy. Add in 1/2C coconut milk, 1/3C coconut oil, 1/2C molasses and 1/4C lemon juice. Process until smooth. Pour over crust. If you use 8 cupcake molds then you will have batter left over for sure. If you make it in a pie pan, you may want to double the crust. Freeze until solid. I recommend the silicon cupcake molds because the are individual portions and they are so easy to flip out. The crust makes enough for 8 molds and the batter makes enough for about 12. The leftover batter I just poured in four molds by itself. Pretty good stuff. I’ll definitely be making this again. The “cheesecake” is the perfect consistency straight out of the freezer. It even stays pretty solid in the fridge. I adapted this recipe from this Simple Vegan Cheesecake.

Cheesecake Batter
Makes: 43T
Serving Size: 2 oz (4T)


Gingersnap Crust
Makes: 8 servings
Serving Size: .5 oz


Pumpkin Cake

Pumpkin Cake


5T (1/3C) Coconut Flour
2/3C Whole Wheat Flour
1/2t Pumpkin Pie Spice
1T Hershey’s Cocoa Powder
1t Baking Soda
1/2t Salt
12T (3/4C) Liquid Egg Whites
4T Coconut Oil
8T (1/2C) Honey
1C Pumpkin Puree
1T Apple Cider Vinegar
1t Vanilla Extract


In a large bowl, mix combine all ingredients; 5T (1/3C) Coconut Flour, 2/3C Whole Wheat Flour, 1/2t Pumpkin Pie Spice, 1T Hershey’s Cocoa Powder, 1t Baking Soda, 1/2t Salt, 12T (3/4C) Liquid Egg Whites, 4T Coconut Oil, 8T (1/2C) Honey, 1C Pumpkin Puree, 1T Apple Cider Vinegar, 1t Vanilla Extract and stir until evenly mixed. Spray a 10×15 pan with coconut spray oil. Pour batter into pan and bake at 350F for 25-30 minutes. Cool completely and add frosting of choice.

Makes: 12 slices

Serving Size: 1 slice

Pumpkin Cake Nutrition

Nutty Vegan Protein Bars



3 oz (3/4C) Roasted (Shelled) Peanuts
1/4C Pure Maple Syrup
2t Pure Vanilla Extract
1 1/2 Scoops Rice Protein Powder (flavor of choice)
1/4C Old Fashioned Oats
1 oz (1/4C) Cashews
1 oz (1/4C) Almonds


In a food processor, grind 3 oz (3/4C) roasted, shelled peanuts into peanut butter. Transfer to a large bowl and stir in 1/4C pure maple syrup and 2t pure vanilla extract until well combined. Drop in 1 1/2 scoops of rice protein, I used a Cookies & Cream flavor. In a VitaMix, grind 1/4C old fashioned oats into oat flour and transfer to the bowl. Then pulse 1 oz (1/4C) cashew pieces and halves for a second to chop them up. Transfer to the large bowl. Do the same thing with 1 oz (1/4C) whole almonds. Then stir everything together until well combined. The batter will be kind of crumbly (you may want to use an extra oz of peanuts in the peanut butter). Place on a sheet of wax paper and flatten the batter to pack it all together. Place in the freezer for about an hour. Take it out of the freezer and cut into pieces. I cut mine into little 1″ bars but they are kind of small. I got really good reviews on these, the consistency is very interesting because of the rice protein but it’s really good.

Makes: 8 bars

Serving Size: 1 bar


SoFla Protein Waffles



1/4C Old Fashioned Oats
1 Scoop True Nutrition Whey – Key Lime Pie flavor
1/4 Haas Avocado
1/4C Liquid Egg Whites
2T Water
2T Key Lime Juice


In a VitaMix, grind 1/4C old fashioned oats into a flour and transfer to a large bowl. Sift in 1 scoop of whey protein. In a Bullet, blend together 1/4 Haas avocado, 1/4C liquid egg whites (or 1 whole egg), 2T water and 2T key lime juice. Mix wet into dry; it may be very liquidy because of the whey. Spray your waffle maker with coconut oil and pour in batter. You may need to cook in two small batches to avoid overflowing of the waffle maker.

Makes: 2 small waffles

Serving Size: 2 small waffles


Lemon Cream Protein Dippers



Lemon Cream Dippers:
1 scoop True Nutrition Calcium Caseinate (Milk) – Lemon Meringue Pie Flavor
1/4C Old Fashioned Oats
1/4C (4T) Liquid Egg whites
1oz (2T) Greek Yogurt
1 oz (2T) Lemon Juice
1 oz (2T) Water
Lemon Cream Dip:
1 oz (2T) Greek Yogurt
1T Lemon Juice
1T Light Agave Nectar
1/4t Xanthan Gum


In a VitaMix, grind 1/4C old fashioned oat into a flour. Pour into a large bowl, add 1 scoop calcium caseinate, 2T Greek yogurt, 2T lemon juice, 2T water, and 4T liquid egg whites. Mix well. Spray a waffle maker with coconut oil and pour in batter. Batter will be pretty thick, just make sure to spread evenly. While the waffle is cooking, mix 2T Greek yogurt, 1T lemon juice, 1T agave, and 1/4t xanathn gum. Cut up waffle when it’s done and dip!

Makes: 1 waffle

Serving Size: 1 waffle (dip not included in macros)


Protein Candies



2 scoops True Nutrition Egg White Protein (flavor of choice)
4T Marshmallow Fluff
8-9 Kraft Gingerbread Marshmallows
2T Coconut Oil
2T Tahini


In a saucepan, heat 2T coconut oil, 8-9 gingerbread marshmallows, and 4T marshmallow fluff. Once it is all melted stir in 2 scoops of egg white protein. Mix well and stir in 2T tahini. Once it is all mixed well, scoop out tablespoon sized portions and pack well. Make sure it is still warm because it will harden as soon as it cools. I stored mine at room temperature in a tin with wax paper.

Makes: 11-12 candies

Serving Size: 1 candy