Chocolate Covered Katie

Carrot Cake In A Mug

Katie Higgins — Wed, 01 Apr 2026 20:12:42 +0000

A soft and fluffy single serving carrot cake in a mug is the perfect easy dessert for Easter, or for any other day of the year too!

Why you’ll love this carrot mug cake recipe

It tastes like restaurant style carrot cake packed with sweet carrots and cinnamon, in the convenient form of a portion controlled mug cake.
Whip up the entire cake in under five minutes, with no oven required.
Dairy free, egg free, high protein, high in vitamin A, and just 120 calories.
Enjoy as a quick and healthy snack, or add frosting and toppings and serve for a decadent after dinner treat. A single serving carrot cake recipe that’s made in the oven or microwave and is secretly good for you? It doesn’t get much better than that!

Also try this reader favorite Chocolate Mug Cake

Step by step recipe video

Carrot cake in a mug ingredients

Flour – You need a fourth cup of flour. I like whole grain spelt flour because it adds nutrition and gives you a lighter texture than whole wheat flour.

Oat flour, cup-for-cup gluten free flour, or white all purpose flour work as well. Almond flour does technically work, but the cake will crumble so it is best to eat this low carb version straight from the mug.

Carrots – It sounds funny, but the easiest option is to buy carrot puree in the baby food aisle of your local grocery store. Alternatively, you can puree canned carrots or steam and then puree peeled fresh carrots in a food processor.

Sweetener – Choose any granulated sugar or granulated sugar free substitute. I like to use minimally processed or unrefined sugar, such as turbinado. White sugar, coconut sugar, or xylitol are also good options. Substituting pure maple syrup or honey will yield a somewhat gummy texture, so keep that in mind if you wish to use a liquid sweetener.

Milk of choice – Use any milk in your refrigerator, including plant based varieties like almond milk or coconut milk. You will also need a tablespoon of oil (coconut oil or vegetable oil), almond butter, or an additional tablespoon of milk for a low fat mug cake.

Vanilla – Look for pure vanilla extract instead of imitation, because it gives you the most natural vanilla flavor. If using vanilla flavored milk, you may omit the vanilla extract.

Spices and dry ingredients – The recipe also calls for half a teaspoon of ground cinnamon, a fourth teaspoon of baking powder to help with rising, and an eighth teaspoon each of salt and baking soda. Feel free to throw in a small pinch of ground nutmeg or ginger if desired.

How to make the cake

Begin by greasing a small mug or two small ramekins well. Set aside.
If you want to bake the mug cake in an oven instead of a microwave, preheat the oven to 350° Fahrenheit or 176° Celsius.
Add the flour, cinnamon, baking powder, baking soda, sugar or sweetener, and salt directly into the mug. Stir very well. (If using ramekins instead of a mug, simply combine all ingredients in a cereal sized bowl, then smooth the batter into the prepared dishes.)
Now stir in the milk, optional oil or almond butter, vanilla extract, and pureed carrots until just evenly mixed.
Microwave on high power until soft and fluffy. Time will vary by wattage of your machine, and mine takes around two minutes total. Alternatively, bake in an oven safe dish for fifteen minutes or until fully cooked in the center.
Enjoy straight from the mug. Or let the carrot mug cake cool before going around the sides with a knife to pop the cake out onto a plate.
If you want to make a cute double layer cake, carefully slice through the middle and frost each layer. Garnish with shredded carrot, diced pecans or walnuts, and raisins as you wish.

Frosting the mini carrot cake

The recipe tastes amazing topped with Coconut Butter or Coconut Whipped Cream.

Or I like to make a basic cream cheese frosting recipe by whipping 2 ounces cream cheese with 1 ounce butter, 1/2 cup powdered sugar or monk fruit, 1/4 teaspoon pure vanilla extract, and a few drops milk of choice if needed. (Use plant based cream cheese and butter for a vegan cream cheese frosting.)

This is simply a small batch of the frosting I use on my Carrot Cake Bars.

Carrot cake and frosting are meant for each other. But it need not be cream cheese! You can use almond butter, cashew butter, vanilla yogurt, or a dusting of powdered sugar if preferred.

Carrot Cake In A Mug

This carrot cake in a mug recipe can be both dairy free and egg free. Top it with cream cheese frosting and serve as a delicious healthy dessert or snack!

Course Dessert

Cuisine American

Keyword carrot, carrot cake, Easter

Prep Time 3

Cook Time 2

Total Time 5

Servings mug cake

Calories 120kcal

Author Katie Higgins

Ingredients

1/4 cup flour (30g) (or here's a Keto Carrot Cake)
1/2 tsp cinnamon
1/4 tsp baking powder
1/8 tsp baking soda
1/8 tsp salt
2 tbsp sugar or sugar free xylitol (24g)
3 tbsp cup carrot puree (jarred or steamed from fresh) (45g)
1 tbsp water (15g)
1 tbsp oil or almond butter, or additional water (15g)
1/4 tsp pure vanilla extract

Instructions

1. Grease a small mug or two small ramekins well.
2. If baking in the oven instead of a microwave mug cake, preheat the oven to to 350° Fahrenheit (176° Celsius).
3. Stir dry ingredients in a cereal bowl or directly in the mug. Then stir in wet ingredients until evenly mixed.
4. Microwave on high until soft and fluffy. Time will vary based on wattage. Mine takes around 2 minutes. Or bake in an oven safe dish for 15 minutes or until cooked through the center.
5. Enjoy hot out of the mug, or allow the cake to cool before going around the sides with a knife and popping onto a plate.
6. For a fun double layer carrot cake in a mug, slice through the middle and frost with cream cheese frosting (recipe included above). Garnish with shredded carrots, chopped walnuts, and raisins if desired.
View Nutrition Facts

Video

Notes

For a larger cake, be sure to try this Vegan Carrot Cake.

Nutrition

More easy mug desserts

More About The Cookbook

The post Carrot Cake In A Mug appeared first on Chocolate Covered Katie.

Almond Flour Zucchini Bread

Katie Higgins — Sun, 29 Mar 2026 22:51:30 +0000

This healthy almond flour zucchini bread recipe is soft, moist, and packed with fresh summer zucchini. It is delicious for breakfast or snack!

Why you’ll love this almond flour zucchini bread

Fluffy texture and classic bakery zucchini bread taste, without all the carbs.
Low calorie, low saturated fat, and over 7 grams of protein per slice.
There’s no yeast, kneading or rising time required for this easy one bowl quick bread.
Perfect as a keto low carb breakfast to serve family, a healthy after school snack alternative to cookies or candy bars, or a homemade thank you gift for friends.
Did I mention the cake-like fluffy texture? It is worth mentioning again!

Also try these simple Almond Flour Muffins

Step by step recipe video

Key ingredients

Almond flour – You need two cups of fine almond flour or flourless almond meal for the gluten free zucchini bread. Blanched or unblanched varieties both work, and I also include a nut free alternative below. If you want to substitute pecan flour for almond, that is delicious as well.

Zucchini – Use half a cup of fresh summer squash. This can be green zucchini or yellow squash. Look for firm, small or medium sized zucchini at the grocery store or farmer’s market.

Yogurt – Adding half a cup of plain or Greek yogurt gives you a soft, moist bread. And flavored or dairy free yogurts are fine too. Try vanilla, strawberry, raspberry, or lemon yogurt.

Good substitutions for yogurt in the recipe include coconut cream, mashed banana, sweet potato, or pumpkin puree. Applesauce has a thinner, more watery consistency and may yield a mushy texture, so I do not recommend it here.

Sweetener – I’ve tested the recipe successfully with both classic white sugar and sugar free granulated sweeteners (erythritol, xylitol) that measure like sugar. If you prefer to use stevia, pure maple syrup or honey, you may need to experiment with the ratio of dry to wet ingredients in order to still achieve a good finished outcome.

Eggs / flax eggs – This ingredient will bind the almond flour and create a tender loaf cake. For an egg free, vegan almond flour bread, use prepared flax eggs instead.

Spices – Ground cinnamon compliments the natural sweetness of the zucchini, while pure vanilla extract imparts warming tones to the grain free and paleo friendly vegetable loaf.

Other ingredients – The bread also calls for baking powder (not baking soda) and salt.

Toppings / add ins – This is the fun part. Stir in a handful of shredded coconut, high fiber chia seeds, chopped dark chocolate, toasted walnuts or almonds.

My personal favorite variation is chocolate chip almond flour zucchini bread, with chocolate chips stirred into the batter and extra chocolate chips sprinkled on top just before baking. I love the chocolate zucchini combination, and one can never have too much chocolate.

Leftover zucchini? Make Chocolate Zucchini Cake or Zucchini Brownies

How to make healthy zucchini bread with almond flour

Begin by greasing a 9×5 inch loaf pan. Alternatively, line the bottom of the pan with parchment paper. Set this pan aside.
Preheat your oven to 325° Fahrenheit, or 162° Celsius.
In a large mixing bowl, combine the almond flour, sweetener, baking powder, salt, and optional cinnamon, walnuts, and chocolate chips. Stir very well.
Add in the shredded zucchini, yogurt, eggs or prepared flax eggs, and pure vanilla extract. Stir until the batter is evenly mixed.
Spread the mixture into the prepared baking pan. Smooth with a spoon, and press a few more chocolate chips into the top if desired.
Bake on the preheated oven’s center rack for 45 minutes or until fully cooked. A toothpick inserted into the center of the quick bread should come out mostly clean.
Carefully remove from the oven, and let it cool fully on the counter before slicing or going around the sides with a knife and popping the zucchini loaf out onto a serving plate.
Once cooled, cover loosely and either store on the counter or in the refrigerator overnight. Any leftovers after a day should be refrigerated up to four days for optimal freshness. Or slice and freeze in an airtight container for up to three months.

Troubleshooting and tips for best results

Help! I substituted coconut flour, and it turned out dry.

In this recipe, and in my other recipes, it is important to only use the flour specifically called for in the ingredient list. Almond flour is technically not flour at all, so it will not act the same way in recipes as another type of flour. Coconut flour is also not something that should be swapped in a 1-to-1 ratio for other flours, as it needs much more moisture (and often more eggs) to avoid dry, crumbly results.

My almond flour bread broke when I took it out of the pan.

After removing the pan from the oven, let it cool on the counter before going around the loaf with a knife to loosen it from the sides of the pan. It continues to firm up as it cools and will be much easier to remove and slice after sitting. The almond flour zucchini loaf is even firmer the next day. However, if you do not wish to wait, simply cut slices from inside the pan.

How do you shred zucchini? Do you need to buy expensive cooking tools?

A simple box grater or cheese grater costs under ten dollars, and this is a great method for shredding zucchini. If you own a food processor, I find that to be even easier and rarely even bother changing to the grating attachment. For large zucchini, blot off extra water with a paper towel after shredding.

The first bite tasted like baking powder.

Solve this potential issue by mixing the dry ingredients very well. Then stir vigorously again after adding the wet ingredients to the bowl. Since this is a gluten free bread, you do not need to worry about overmixing. Also be sure to use unexpired baking powder, not baking soda, which would leave a strong metallic taste. The two leavening agents are not interchangeable.

Almond Flour Zucchini Bread

Grain free, gluten free almond flour zucchini bread is a great way to use up leftover zucchini, with a fluffy texture and cozy cinnamon and vanilla in each bite!

Course Breakfast, Dessert

Cuisine American

Keyword almond flour, keto, low carb, sugar free, zucchini

Cook Time 45

Total Time 45

Servings – 12 slices

Calories 104kcal

Author Katie Higgins

Ingredients

2 cups almond flour (240g) (here's a nut free Zucchini Bread)
1/3 cup sugar or granulated sugar free sweetener (70g)
1 tbsp baking powder
1/2 tsp salt
1/2 cup shredded zucchini (105g)
1/2 cup yogurt or coconut cream (120g)
3 eggs or flax eggs
1/2 tsp pure vanilla extract (omit if using vanilla yogurt)
1/2 tsp ground cinnamon (optional)
1/2 cup chocolate chips (optional)
1/4 cup diced walnuts (optional)

Instructions

1. First, preheat the oven to 325° Fahrenheit (162° Celsius), and grease a 9×5 inch loaf pan.
2. In a large bowl, stir almond flour, sweetener, baking powder, salt, optional cinnamon, walnuts, and chocolate chips until well mixed.
3. Add the shredded zucchini, yogurt, eggs or prepared flax eggs, and vanilla. Stir well.
4. Spread batter evenly into the prepared baking pan. Sprinkle more chocolate chips on top if desired.
5. Bake 45 minutes or until a toothpick inserted into the center of the almond flour zucchini bread comes out mostly clean.
6. Let cool fully, then slice and enjoy hot or cold.
7. Store leftovers loosely covered on the counter overnight. After a day, refrigerate or freeze any remaining slices in a covered container for optimal freshness.
View Nutrition Facts

Video

Notes

The recipe was adapted from this popular Almond Flour Banana Bread.

Nutrition

More easy almond flour recipes

Keto Brownies

Flourless Pumpkin Muffins

Chickpea Blondies

Keto Cheesecake

2 Ingredient Bagels

Chocolate Almond Flour Cake

Lemon Mug Cake

Gluten Free Snickerdoodles

Keto Peanut Butter Cookies

The post Almond Flour Zucchini Bread appeared first on Chocolate Covered Katie.

Carrot Cake Protein Pancakes

Katie Higgins — Sun, 22 Mar 2026 12:27:34 +0000

With a soft and fluffy texture, these healthy carrot cake protein pancakes feature sweet grated carrots and warm cinnamon spice. The entire family will enjoy this high protein breakfast!

Why you’ll love these carrot cake protein pancakes

Topped with pure maple syrup or thick cream cheese frosting, it tastes like you are eating a rich, decadent dessert.
The recipe provides over 35 grams of protein per serving!
They are also great if you want a high fiber breakfast, for Easter morning or any other day of the year. Just five carrot pancakes give you close to ten grams of fiber, which is more than a third of the RDA for an entire day.
Imagine IHOP in your very own kitchen, with no need to ever leave your pajamas.
The pancakes are high in vitamin A, low calorie and low fat, with egg free, dairy free, whole grain, vegan, and gluten free options all included.

You may also like this Carrot Cake Banana Bread

Step by step recipe video

Key ingredients

The recipe calls for pantry staple ingredients, and there’s no pancake mix required to make these easy carrot cake pancakes from scratch.

Shredded carrot – Purple, yellow, red, white, or traditional orange carrots all work. You will need a third cup of shredded carrot for the recipe. I find that the easiest and fastest way to shred carrots is in a food processor.

Flour – Spelt flour, white all purpose flour, or cup-for-cup gluten free flour yield light pancakes. Oat flour or whole wheat flour are tasty but give you denser pancakes. I also include a keto option below, for those who prefer to use almond flour.

Protein powder – Use your favorite flavored or unsweetened protein powder. Or for protein pancakes without protein powder, increase the flour by an extra third cup instead.

Cinnamon & vanilla – One teaspoon of high quality ground cinnamon brings out the bakery carrot cake quality of these pancakes. Pure vanilla extract compliments the natural sweetness in the vegetables.

Liquid – Add half a cup milk of choice or water, plus more liquid to thin out the batter as needed. The recipe also uses one optional egg or additional water.

Yogurt or oil – Choose vegetable or coconut oil (my favorite), or plain Greek yogurt. Or feel free to substitute mashed banana, pureed zucchini, or even crushed pineapple for the oil or yogurt.

Sweetener – I like pure maple syrup, and honey or unrefined coconut sugar are good options too. Really, you can use any all purpose liquid or granulated sugar or a sugar free sweetener like xylitol or stevia. For savory carrot pancakes, it is fine to cut back on the sweetener.

Other ingredients: Baking powder helps the pancakes to rise higher and imparts a super fluffy, soft texture. Half a teaspoon salt balances out the sweetness.

How to make high protein carrot cake pancakes

Start by gathering all ingredients, and reading through the recipe instructions.
Combine the flour, protein powder, baking powder, salt, and ground cinnamon in a medium mixing bowl. Stir well.
Whisk in the milk or water, shredded carrot, sweetener, oil or yogurt, optional egg, and pure vanilla extract until just evenly mixed.
For thinner pancakes, slowly add more water until it reaches a traditional pancake batter thickness. Or for super thick pancakes, do not stir in any additional water.
If time permits, allow the batter to rest for ten to fifteen minutes. This step is optional and gives the flour more time to absorb liquid. The result is a lighter, fluffier pancake with fewer lumps.
Grease a large skillet or pancake griddle well, and place the pan over medium heat.
After about a minute, test the skillet by adding a few drops of water. If the liquid sizzles, the pan is hot enough and ready for use.
Drop small ladles full of pancake batter onto the preheated skillet, then spread into an even pancake shape so the middles and sides will cook evenly.
When the edges begin to look dry, use a spatula to flip each carrot cake pancake. Continue to cook about one minute longer before removing from the heat.
Repeat until all pancakes are cooked. Re-grease the skillet between batches if needed, to prevent sticking.
Serve hot, topped with maple syrup and butter, cream cheese or vanilla frosting, or chopped apples, raisins, and crushed nuts.
If you find yourself with leftover pancakes, let them cool before transferring to an airtight covered container. Refrigerate for up to five days. Or freeze for up to three months, with a layer of parchment paper in between pancakes too prevent sticking. Thaw frozen pancakes and reheat before enjoying.

Carrot cake protein pancake topping ideas

Traditional diner style. You can’t get more classic than hot maple pancake syrup and melted butter or vegan butter.

Dessert for breakfast. Top with your favorite store bought or homemade cream cheese frosting and a generous sprinkle of carrots, raisins, and diced walnuts, almonds, or pecans.

Tropical. Spread coconut yogurt or whipped cream, toasted shredded coconut, and fresh chopped pineapple or mango on top of the pancakes.

Almond butter and jelly. Carrot cake pancakes are filling and tasty when paired with a tablespoon or two of softened almond or cashew butter or tahini and fruit jam.

Savory pancakes. Veggie pancakes make a great side dish for lunch or dinner, not just for breakfast! Garnish with shredded cheddar cheese or dairy free sour cream.

The recipe was adapted from my Vegan Protein Pancakes and Chocolate Protein Pancakes.

Carrot Cake Protein Pancakes

This carrot cake protein pancakes recipe is a high protein breakfast that tastes like dessert, with over 35 grams of protein per serving!

Course Breakfast

Cuisine American

Keyword carrot cake, carrots, pancakes

Cook Time 15

Total Time 15

Servings servings

Calories 340kcal

Author Katie Higgins

Ingredients

1 cup flour (120g) (or make these Keto Pancakes)
1/3 cup protein powder (36g) or additional flour
2 1/2 tsp baking powder
1 tsp ground cinnamon
1/2 tsp salt
1/2 cup milk or water (120g)
1 egg or 3 tbsp additional water
1/3 cup shredded carrot (50g)
2 tbsp pure maple syrup (30g) or sugar free equivalent
2 tbsp oil or yogurt (24g)
2 tsp pure vanilla extract (10g)
water as needed to thin out batter
2 tbsp diced walnuts or pecans (optional)
2 tbsp raisins (optional)

Instructions

1. Stir flour, protein powder, baking powder, salt, and cinnamon in a large bowl.
2. Whisk in milk or water, shredded carrot, sweetener, oil or yogurt, optional egg, and vanilla until just evenly mixed. If thinner pancakes are desired, slowly stir in more water.
3. If time permits, let the batter rest 10 minutes.
4. Grease a large skillet or pancake griddle. Place over medium heat.
5. After a minute, test the pan by adding a few drops of water. The skillet is hot and ready to use once the water sizzles.
6. Drop small ladles of batter onto the hot skillet. Then spread into pancake shapes so they will cook evenly in the centers.
7. Once edges begin to look dry, flip the carrot cake protein pancakes and continue to cook another minute. Remove from the heat.
8. To prevent sticking, re-grease the pan after each batch of pancakes.
9. Serve hot, topped with pure maple syrup or cream cheese frosting, chopped walnuts, and raisins.
View Nutrition Facts

Video

Notes

Still craving carrot cake? Make this reader favorite Vegan Carrot Cake.

Nutrition

More high protein breakfast ideas

Chocolate Chia Pudding

Peanut Butter Overnight Oats

Protein Banana Bread

Blueberry Protein Muffins

Protein Waffles

Tofu Scramble

Homemade Protein Bars

The post Carrot Cake Protein Pancakes appeared first on Chocolate Covered Katie.

Vegan Stuffed Shells

Katie Higgins — Wed, 18 Mar 2026 14:50:08 +0000

Homemade vegan stuffed shells are such an easy and comforting fancy high protein vegan dinner!

Why you’ll love these vegan stuffed shells

The recipe is great for potlucks, holidays, or weekend family dinners.
Low fat, low calorie, no cholesterol, and over 27 grams of protein per serving!
I made them once for guests visiting from out of town, and apparently people didn’t even realize they were vegan. One of my friends asked me when I’d started eating dairy again. That’s how good these plant based Italian stuffed shells taste.
The cheesy savory filling requires just three ingredients and no cashews. This meatless dish is completely nut free and dairy free, with an oil free option as well.

Dessert suggestion: Vegan Chocolate Chip Cookies

Step by step recipe video

The entire recipe comes together in under 40 minutes, from start to finish. You simply boil and drain the pasta, add the hearty nondairy ricotta cheese filling, and let the oven do the rest.

Fast, quick, and so easy.

Serve with steamed or roasted vegetables, or with a side salad and toasted garlic bread, for a healthy and filling vegetarian meal that even meat eaters will enjoy.

These do not taste exactly like classic stuffed shell recipes with dairy cheese, nor should they. The shells are completely delicious in their own right, not as a substitute for something else.

Ingredients for vegan stuffed shells

Tomato sauce – Use any family favorite jarred pasta sauce for the quickest option. Or make your own homemade tomato pasta sauce from scratch.

For a white stuffed shell variation, use Cauliflower Alfredo Sauce or Vegan Alfredo Sauce instead of tomato sauce.

Tofu – The recipe calls for 22 ounces of firm tofu, found in the refrigerated section of grocery stores or health food stores. I also include a soy free alternative in the recipe box below. Or you can substitute mashed white beans or homemade cashew ricotta.

Nutritional yeast – This ingredient imparts a cheesy flavor to the tofu ricotta. Look to buy fortified nutritional yeast if you can. It contains numerous vitamins and minerals, including vitamin B12, which is an important nutrient vegans should make sure to get in their diet. Substitute an equal amount of vegan Parmesan cheese for the yeast if you wish.

Spices – Onion powder, salt, and dried oregano give more flavor to the shell filling. You may add other spices as desired, such as a pinch of black pepper or nutmeg, dried thyme, or rosemary.

Spinach – I love stirring chopped frozen spinach or kale into the filling, for extra calcium, iron, and nutrition. The vibrant green also makes the casserole dish look so pretty! It is perfectly fine to omit the spinach if you are serving picky eaters or simply prefer plain stuffed shells.

Oil or water – Two tablespoons of water or oil (I like olive oil) add moisture to the filling and keeps the tofu soft. Oil will give you a richer flavor but the recipe is still delicious if you use water instead.

Vegan cheese (optional) – Some people like to top their stuffed shells with a layer of melty shredded mozzarella cheese. I often skip this step, however you absolutely can sprinkle on your favorite nondairy cheese before baking the dish in the oven.

What type of pasta works best?

You need eight ounces of uncooked egg free jumbo shells, which should be readily available in the pasta aisle of most local grocery stores.

Packaged whole wheat, low carb, or gluten free pasta shells are often more difficult to locate. So if you want one of these specialty options and cannot find them, feel free to substitute manicotti tubes or cannelloni.

Another option is to make lasagna roll ups with cooked lasagna noodles instead of shells.

Short on time for dinner? Cook up some macaroni, penne, spaghetti, or small pasta shells and serve in bowls mixed with the tofu ricotta and tomato sauce. No stuffing required.

Still craving pasta? Make Pumpkin Mac And Cheese or Vegan Cacio e Pepe

How to make the dairy free stuffed shell pasta

Begin by cooking the shell pasta in a large pot of salted water according to package directions, until just al dente. Drain off the water, but do not rinse.
Meanwhile, mash the tofu in a large mixing bowl. Stir in the nutritional yeast, salt, onion powder, and oregano until evenly mixed.
Thaw frozen spinach, blot off excess liquid, and roughly chop. Stir the spinach and optional oil or water into the tofu mixture.
Preheat the oven to 350° Fahrenheit or 176° Celsius.
Spread about a third of the tomato sauce into the bottom of a 9×13 inch rectangular baking pan with a spatula, evenly covering the bottom of the pan.
Portion the tofu vegan ricotta filling into the cooked pasta. Then arrange the shells on top of the sauce in the prepared pan.
Spread all remaining sauce over the stuffed shells. Sprinkle on vegan cheese, if using.
Place the pan on the center rack of the preheated oven, and cover the top of the pan with a baking sheet or a layer of tin foil. Bake for 20 minutes.
Carefully remove the cover, and continue to cook for another five minutes or until the sauce is hot and bubbly and shells appear lightly golden.
While the dish bakes in the oven, I like to heat up additional sauce for serving, because I love extra tomato sauce on my stuffed shells.

Serve hot, on plates or in bowls. Allow any leftovers to cool before covering the pan or transferring shells to covered containers and refrigerating.

Stored in the refrigerator, the recipe should stay fresh for up to five days. Or freeze in airtight containers for an easy vegan meal prep option. Thaw and reheat before enjoying.

Vegan Stuffed Shells

This easy vegan stuffed shells recipe is packed with cheesy tofu ricotta and topped with savory tomato sauce for a quick, delicious family friendly meal!

Course Main Course

Cuisine Italian

Keyword pasta, tofu, tomato, vegan

Cook Time 25

Total Time 25

Servings stuffed shells

Calories 70kcal

Author Katie Higgins

Ingredients

8 oz uncooked jumbo shells
22 oz firm tofu (Soy Free Version here)
1 1/2 tsp salt
3/4 tsp onion powder
1/2 tsp dried oregano
1/2 cup nutritional yeast or vegan parmesan (35g)
2 tbsp olive oil or water (30g)
32 oz tomato pasta sauce (plus more for serving)
10 oz frozen spinach (optional)
1 cup vegan shredded cheese (optional)

Instructions

1. Cook pasta in a large pot of salted water, according to package directions, just until al dente. Drain, but do not rinse.
2. In a large bowl, mash the tofu, nutritional yeast, salt, onion powder, and oregano until evenly mixed.
3. Thaw froze spinach (if using), and blot off excess water. Roughly chop. Stir optional oil and spinach into the tofu ricotta.
4. Preheat your oven to 350° Fahrenheit or 176° Celsius.
5. Spread about a third of the tomato sauce into the bottom of a 9×13 inch pan.
6. Stuff the cooked pasta shells with tofu filling, then arrange on top of the sauce in the pan.
7. Evenly spread all remaining sauce over the shells. Sprinkle on a layer of vegan cheese if desired, and place the pan on the center rack of the oven.
8. Cover the top of the casserole dish with a thin baking sheet or a layer of tin foil. Bake 20 minutes.
9. Remove the cover and continue cooking another 5 minutes or until sauce is bubbly and shells are lightly golden.
10. While the vegan stuffed shells cook, I like to heat up additional sauce for serving.
11. Serve hot, or allow to cool fully before covering and refrigerating or transferring the shells to meal prep containers and freezing leftovers for later.
View Nutrition Facts

Video

Notes

Leftover tofu? Make this easy Tofu Scramble Recipe.

Nutrition

More healthy vegan dinner recipes

Vegan Mac And Cheese

Sweet Potato Salad

Chickpea Vegetable Soup

Vegan Quiche

Avocado Salad

Creamy Red Pepper Alfredo Pasta

How To Cook Sweet Potatoes

Cauliflower Soup

Vegan Ramen

Vegan Sweet Potato Casserole

The post Vegan Stuffed Shells appeared first on Chocolate Covered Katie.

Pistachio Latte Recipe

Katie Higgins — Sun, 15 Mar 2026 13:34:32 +0000

With classic nutty pistachio flavor, steamed milk, and hot espresso, this pistachio latte recipe is just as delicious as the one you can buy from Starbucks!

Why you’ll love this homemade pistachio latte

Easy to prepare in minutes, in the comfort of your own home.
Enjoy it cold in the summer or hot in the winter. Each sip will elevate your breakfast or afternoon snack with soft notes of maple and warm vanilla sugar.
The fluffy whipped texture is unbelievably rich, creamy and indulgent, without the accompanying upscale coffee shop price tag.
This simple latte recipe includes dairy free, gluten free, low carb, and vegan options. Customize the base to fit your own personal preferences.

Also try this copycat Starbucks Frappuccino Recipe

Step by step recipe video

Easy pistachio latte ingredients

The pistachio drink calls for just four ingredients plus optional sweetener.

Milk of choice – While you can technically use any milk and still get tasty results, some milks are much superior when it comes to producing the thickest, creamiest lattes.

In general, whole milk or nondairy oat milk are preferred among professional baristas because they foam well and yield a thick frothy top. The high protein content of soymilk also produces a velvety foam good for latte art.

Low calorie almond milk, skim milk, or rice milk may separate and are best for iced lattes or for times when you do not mind if the topping is not quite as whipped and cloud-like. Full fat coconut milk does not froth well, but it still turns out a rich texture and decadent dessert flavor.

Unlike other homemade pistachio latte recipes, this one needs no sweetened condensed milk.

Coffee – Use one fourth cup of hot strong brewed coffee or espresso. Decaf coffee works too.

Pistachio butter – The easiest option is to buy jarred pistachio butter or pistachio cream at the grocery store. Or save money by making your own pistachio butter in a high speed blender.

Vanilla – Look for pure vanilla extract as opposed to imitation vanilla flavoring, as this will give you the most natural vanilla flavor. If using vanilla milk, you may wish to omit the extract.

Sweetener – If you like sweetened coffee drinks, feel free to add a tablespoon or two of pure maple syrup, honey, granulated sugar, pistachio syrup, or sweetener of choice. For a keto or sugar free latte, omit the sugar or use your favorite no sugar substitute.

How to make the best pistachio latte (hot or iced)

Hot Pistachio Latte

Add the milk, pistachio butter, and optional sweetener to a small saucepan. Heat over medium just until hot. If you own a cooking thermometer, it should read 150° Fahrenheit or 65° Celsius.
Remove from the heat and stir in the vanilla extract.
Use a whisk or a milk frother to blend up the hot milk until small bubbles form.
Let the foam settle, then pour over a mug of hot espresso. Garnish as desired, and serve.

Iced Pistachio Latte

Whisk the pistachio butter and optional sweetener into cold milk until smooth.
Fill a glass with ice. Pour the chilled milk mixture over the ice.
Pour strong brewed coffee or espresso over everything, and serve immediately.
Or for a refreshing frozen pistachio latte, whisk all ingredients (omit the ice) and pour into an ice cube tray or a shallow container. Freeze until solid, then blend in a high speed blender until slushy like a blended Frappuccino. Enjoy!

Coffee shop barista tip

If you want to be fancy like a true café barista, spread pistachio butter or paste on the sides of a glass mug.

Leave half of the milk mixture unfrothed so it will be heavier and thus sink to the bottom of the latte, giving you a beautiful green and chocolate layered look.

Recipe flavor variations

The cozy version: I love sprinkling the top with roasted crushed pistachios and a healthy pinch of ground cardamom.

Dubai pistachio drink: For a luxurious Dubai chocolate latte, decorate your homemade coffee beverage with thick chocolate syrup and pistachio sauce.

White chocolate matcha: Whisk a teaspoon of sifted matcha powder into two ounces of hot water. Use this instead of the espresso, for a lower caffeine and coffee free latte. Finish with shaved white chocolate.

Brown butter: To create a surprisingly similar copycat Starbucks pistachio latte, brown two teaspoons of butter or plant based butter before heating the milk. This caramel flavored option pairs nicely with brown sugar as the sweetener.

Pistachio Latte Recipe

This pistachio latte recipe is smooth, sweet, creamy, nutty, and easy to make at home in minutes!

Course Drinks

Cuisine American

Keyword coffee, pistachio

Prep Time 5

Total Time 5

Servings latte

Calories 190kcal

Author Katie Higgins

Ingredients

1 cup milk of choice (240g)
1/4 cup brewed coffee or espresso (60g)
2 tbsp Pistachio Butter or pistachio cream (30g)
1/4 tsp pure vanilla extract
1 tbsp pure maple syrup or sweetener of choice if desired

Instructions

1. Combine milk, pistachio butter, and sweetener in a saucepan. Stir to combine, then heat over medium just until hot. (If you have a cooking thermometer, it should read 150°F (or 65°C).
2. Turn off the heat, and stir in the vanilla extract.
3. Blend the mixture with a whisk or milk frother until small bubbles form.
4. Pour hot espresso or strong brewed coffee into a mug. Once the milk foam settles, slowly pour it over the coffee. Garnish and serve.
View Nutrition Facts

Video

Notes

The recipe was adapted from this famous Pumpkin Spice Latte.

Nutrition

More delicious drinks you can make at home

Chocolate Protein Shake

Peanut Butter Banana Smoothie

Vegan Hot Chocolate

The post Pistachio Latte Recipe appeared first on Chocolate Covered Katie.

Healthy Apple Crisp

Katie Higgins — Wed, 11 Mar 2026 12:13:14 +0000

This healthy apple crisp recipe layers baked cinnamon apples with crispy crumble topping, and it’s packed with wholesome ingredients!

Why you’ll love this healthy apple crisp recipe

Sweet, spicy, soft, crunchy, and buttery, all in the same dessert.
Saves you over three times the amount of sugar of traditional apple crisp.
Low fat, whole grain, egg free, high fiber, and under 200 calories per serving!
Perfect for winter or summer, topped with a scoop of creamy vanilla ice cream.
This lightened up version of the classic is simple to make with just a few basic ingredients.

You may also love oil free Applesauce Muffins

Step by step recipe video

Key ingredients for the apple dessert

Oats: The topping calls for whole grain rolled oats. You may substitute quick oats if they are what you have in the pantry. Do not use instant oats or steel cut oats. For a gluten free apple crisp, buy certified gluten free oats or swap them for rolled quinoa flakes.

Flour: I love spelt flour in this healthy dessert. Or almond flour gives you a soft and buttery crisp. Whole wheat flour, white all purpose flour, or all purpose gluten free flour work as well. To ensure a moist, soft, and chewy crisp instead of a dry one, it is best to avoid coconut flour.

Applesauce: The recipe gives you the option to use coconut oil or unsalted butter for a more buttery topping. Or omit the fat and go with sweetened or unsweetened applesauce or mashed banana for a low calorie apple crisp dessert. To make a vegan apple crisp with no cholesterol, use dairy free butter, coconut oil, or applesauce.

Sweetener: Just two tablespoons of sweetener compliment the natural sweetness of the fruit. This can be pure maple syrup, honey, brown sugar, or a sugar free substitute. I like to use unrefined raw cane sugar (also called turbinado) in the oatmeal crisp topping. But you can choose regular sugar or no sugar granulated erythritol or xylitol if you prefer.

Cinnamon: Stirring one and a half teaspoons of ground cinnamon into the apple pie filling heightens the sweet cinnamony flavor and provides a small amount of antioxidants as well. Add a pinch of ground ginger or cardamom if you wish as well.

Salt: A pinch of salt adds character depth to the taste without extra fat or calories. Even with the salt included, it is still a low sodium recipe.

What type of apples should I use?

You will need six cups of sliced apples. Varieties that do well for baking include Fuji, Gala, Pink Lady, Honeycrisp, or Braeburn.

Granny Smith green apples are a great choice as well.

I do not recommend Red Delicious apples for this recipe, or for cooking in general, because they tend to turn mushy when baked and will not caramelize in the oven.

As a fun variation on the recipe, substitute up to two cups of the apples for another fresh or frozen fruit, such as cherries, peaches, raspberries, or blueberries.

Still craving apples? Try these Air Fryer Apples

How to make the best healthy apple crisp

You can peel the apples, or leave the skins on for extra fiber. If peeling, do so at this time. Then slice thinly or chop into cubes (your choice), and discard the core and seeds.
Preheat the oven to 375° Fahrenheit or 190° Celsius. Grease an 11 by 8 inch rectangular baking pan or any pan of a similar size. Set this dish aside for now.
In a large mixing bowl, combine the sliced apples, maple syrup or sweetener of choice, cinnamon, and 1/8 teaspoon of salt. Stir to evenly mix these dry ingredients.
With a spoon or a spatula, spread the cinnamon apples into the bottom of the prepared baking pan.
Using either the same mixing bowl or a new one, stir the rolled oats, flour, sugar, and remaining salt until well mixed. Cut in the applesauce, or softened butter or coconut oil to form a crumbly pastry dough.
Sprinkle the buttery crumbles over the apples in the pan. Place the pan on the center rack of the preheated oven.
Bake for 45 minutes. Then cover the top of the baking dish with a sheet of tin foil or with a cookie sheet. Continue to bake for another 15 to 20 minutes or until apples are soft and the crispy topping is lightly golden.
Enjoy hot, or let cool before transferring leftovers to the refrigerator.
The easy apple recipe should keep for up to five days covered and refrigerated or up to two months frozen in an airtight container.
Reheat leftovers in the microwave or in a saucepan on the stove top, then serve to guests in bowls or on plates. This healthy fruit crisp is also delicious served cold, topped with gooey caramel sauce and a scoop of Almond Milk Ice Cream or Coconut Ice Cream.

Health benefits

High in fiber. The recipe contains over 20% of the RDA for fiber and is also high in vitamin A, vitamin C, B vitamins, magnesium, and zinc. Additionally, it is a great source of iron, with over 35% of the recommended daily allowance in just one serving.

Can stabilize blood sugar. Superfood whole grain oats have been shown to lower blood glucose and cholesterol levels in studies, leading to a reduced risk of heart disease. They also may help steady glucose levels and improve digestion.

Healthier alternative to cakes or cookies. If you’re craving a sweet treat to end the evening, this nutritious apple crisp offers more vitamins, minerals, and antioxidants than highly processed packaged snacks or desserts full of high fructose corn syrup and artificial ingredients.

Surprising amount of protein. When divided into eight single servings of 150 calories, the crisp gives you close to four grams of protein. Double the serving size, and you are getting almost eight grams of protein while still consuming fewer calories and less saturated fat than you’d find in most typical desserts.

The recipe was adapted from my Blueberry Crisp and this Healthy Apple Pie.

Healthy Apple Crisp

This baked healthy apple crisp recipe is perfect for those times you want an easy nutritious dessert, with vegan and gluten free options included!

Course Dessert

Cuisine American

Keyword apple, oatmeal, oats

Cook Time 1

Total Time 1

Servings servings

Calories 150kcal

Author Katie Higgins

Ingredients

Apple Filling

6 cups sliced apples (720g)
2 tbsp pure maple syrup or sweetener of choice (30g)
1 1/2 tsp ground cinnamon (3g)
1/8 tsp salt

Oatmeal Crisp Topping

1 cup rolled oats (90g) (Low carb? Make Keto Cobbler)
2/3 cup spelt flour or almond flour (80g)
1/2 cup sugar (I like raw cane sugar) (90g)
1/4 tsp salt
1/2 cup coconut oil or unsalted butter (or applesauce for fat free) (110g)

Instructions

1. Start by peeling the apples. Alternatively, leave the skins on if you prefer. Slice or chop into cubes (your choice), discarding the cores and seeds.
2. Preheat the oven to 375° Fahrenheit (190° Celsius). Grease an 11×8 inch baking pan, or any pan of a similar size. Set aside.
3. Combine apples, maple syrup or sweetener, cinnamon and 1/8 tsp salt in a large mixing bowl, and stir well.
4. Spread the healthy apple crisp filling into the prepared pan.
5. In either the same mixing bowl or a new bowl, stir the oats, flour, sugar, and remaining salt until well mixed. Cut in softened butter or coconut oil, or the applesauce, to form a crumbly dough.
6. Sprinkle crumbles evenly over the cinnamon apples. Bake on the center rack of the oven for 45 minutes.
7. Cover the top of the pan with foil or a rectangular cookie sheet. Continue to bake another 15-20 minutes, or until topping appears golden and apples are soft and caramelized.
8. Serve hot with ice cream if desired, or allow to cool fully before covering and refrigerating.
9. Store leftovers in the refrigerator for up to five days, or freeze in an airtight container for up to two months.
View Nutrition Facts

Video

Notes

Readers also love this recipe for Healthy Chocolate Mousse.

Nutrition

More healthy baked desserts

Healthy Chocolate Chip Cookies

Healthy Chocolate Cake

Vegan Blueberry Muffins

Protein Banana Bread

Healthy Brownies

Strawberry Oatmeal Bars

Cranberry Orange Bread

Baked Apple Cider Donuts

Healthy Oatmeal Cookies

The post Healthy Apple Crisp appeared first on Chocolate Covered Katie.

Lemon Protein Cheesecake

Katie Higgins — Sun, 08 Mar 2026 12:23:52 +0000

This healthy lemon protein cheesecake recipe is bursting with tangy lemon flavor and loaded with protein!

Why you’ll love this lemon protein cheesecake

Smooth, creamy texture.
Tastes just like classic New York style cheesecake, yet high protein at the same time!
No cashews or tofu required, and the recipe can be gluten free, sugar free, dairy free, low calorie, egg free, soy free, low carb, keto, and vegan.
If you are a fan of lemon desserts, you will absolutely fall in love with this deliciously healthy lemon cheesecake.

Readers also like these Protein Brownies

Step by step recipe video

Key ingredients

Protein powder – You will need half a cup of sweetened or unsweetened protein powder. To ensure tasty results, choose a brand and flavor you already know that you love.

Yogurt – For the highest protein cheesecake, go with Greek yogurt or a dairy free alternative with similar nutrition facts. I like the tanginess of unsweetened yogurt. Sweetened varieties are fine for those who like a sweeter cheesecake, a la Cheesecake Factory.

Cream cheese – Use full fat cream cheese to achieve the creamiest texture. Block cream cheese is preferable, although tub also works. If making a vegan cheesecake, I recommend Tofutti cream cheese because some other nondairy brands do not hold up well when baked.

Lemon juice and lemon zest – Add two forms of lemon to really amp up the lemony flavor, fresh lemon juice and zest. Two tablespoons of lemon zest is equal to about three small or two large lemons worth. It is best to buy three, to ensure you have enough.

Sweetener – The recipe calls for two thirds cup of sugar or a no sugar substitute that measures like sugar. You can substitute pure maple syrup or honey if you wish. The cheesecake will just be a little less firm.

Vanilla extract – Pure vanilla extract yields a much superior taste over imitation vanilla flavoring. This ingredient is optional and can be omitted, especially if using vanilla yogurt.

Use leftover cream cheese to make Lemon Mousse

Healthy lemon cheesecake crust options

Almond Crust (added sugar free). Stir two cups almond flour, a fourth teaspoon salt, and six tablespoons melted coconut oil or butter in a mixing bowl. Press very firmly into a nine inch springform pan. Refrigerate until cold, then fill as desired.

No Bake 2 Ingredient Crust. Stir two cups graham cracker crumbs or crushed Biscoff cookies or biscuits with six tablespoons softened butter or plant based butter. Press into a nine inch springform pan and add the cheesecake filling on top.

Traditional Crust: Stir one and a half cups flour (regular or whole wheat pastry), one teaspoon salt, a third cup sugar or xylitol, half a cup oil or melted butter, and two tablespoons water until pastry dough sticks together but is not gummy. Preheat oven to 350 degrees Fahrenheit, and press dough into a nine inch pie pan or springform. Bake 15 minutes. Let cool, then press down firmly again before adding filling.

No bake lemon cheesecake (crustless)

If you want to skip the crust and baking steps altogether, simply spread the filling into small serving cups or jars.

You can even layer these mini cheesecake cups with graham crackers or blueberry or cherry pie filling to make your own protein cheesecake parfaits.

Or for a standard size cheesecake without crust, just bake the filling directly in the nine inch springform pan. No crust required!

How to make high protein lemon cheesecake

Measure all ingredients, and allow the cream cheese to come to room temperature.
Preheat the oven to 350° Fahrenheit or 177° Celsius. Optionally, fill a square or rectangular baking pan about two thirds of the way up with water, then set the pan aside. This step adds moisture to the oven and helps prevent the cheesecake from drying out and cracking on the top.
In an eight or nine inch springform pan, prepare your crust of choice, using one of the options above or your own preferred crust.
In a large food processor (or in two batches if you only have a smaller food processor), beat the softened cream cheese, yogurt, protein powder, sweetener, lemon juice, lemon zest, and pure vanilla extract just until smooth. Do not over-whip the mixture.
Spread the filling into the prepared crust. Alternatively if making a crustless cheesecake, spread it directly into the bottom of a greased springform pan. Use a spatula or spoon to smooth out the surface.
Place the water pan on the lower rack of the preheated oven, then place the cheesecake on the middle rack. Bake thirty minutes.
Turn off the heat but do not open the oven door. Let sit in the closed oven for another five minutes. It is important to cool the cake down slowly and avoid sudden extreme temperature changes.
Carefully remove the pan from the oven and let cool fully on the counter. Then place uncovered in the refrigerator for six hours or more, during which time it will firm up.
Once firm, you may slice and enjoy. Store leftovers covered in the refrigerator for up to five days. Or freeze in an airtight container for up to four months and thaw before serving.

Katie’s favorite toppings and variations

This time, I topped the entire cheesecake with Vegan Lemon Curd.

Add thinly sliced lemon or candied lemon peel and pipe on vanilla or cream cheese frosting for a show stopping, fancy presentation.

The cake is also lovely garnished with fresh strawberries, blueberries, or raspberries, mint leaves and whipped cream.

Or turn it into lemon poppyseed cheesecake by stirring one tablespoon poppy seeds into the batter when you add the lemon zest.

Want a truly decadent breakfast? Mash a slice of cheesecake into Protein Overnight Oats.

The recipe was adapted from this Greek Yogurt Cheesecake and my Protein Cheesecake.

Lemon Protein Cheesecake

This lemon protein cheesecake recipe is rich, smooth, delightfully lemony, and packed with protein in each slice!

Course Dessert

Cuisine American

Keyword cheesecake, lemon, protein, protein powder

Prep Time 6 30

Cook Time 30

Total Time 7

Servings slices

Calories 230kcal

Author Katie Higgins

Ingredients

24 oz cream cheese or vegan cream cheese
2 cups Greek yogurt or dairy free alternative
1/2 cup protein powder
2/3 cup sweetener of choice
3 tbsp lemon juice
2 tbsp lemon zest
2 tsp pure vanilla extract (optional)
1 crust of choice (see options above)

Instructions

1. Allow cream cheese to come to room temperature, so it will be easier to blend.
2. Preheat oven to 350° Fahrenheit (177° Celsius). Fill any baking pan about two thirds of the way up with water, then set this pan aside.
3. Prepare crust of choice (if using a crust) in an 8 or 9 inch springform pan.
4. In a large food processor, or in two batches in a smaller food processor, beat softened cream cheese, yogurt, protein powder, sweetener, lemon juice and zest, and vanilla extract just until smooth. Do not over-whip, which could introduce air bubbles and cause cracking.
5. Spread the lemon protein cheesecake filling into your prepared crust or the bottom of a greased springform pan for a crustless option. Smooth out the top.
6. Place the baking pan of water on the lower rack of the oven, then place the cheesecake pan on the center rack. Bake 30 minutes.
7. Without opening the oven, turn off the heat and let the recipe sit in the closed oven another 5 minutes. This allows the cheesecake to cool down slowly.
8. Remove from the oven and cool fully on the counter. Then refrigerate uncovered for at least 6 hours or overnight, during which time it will firm up considerably.
9. Slice and enjoy. Refrigerate leftovers in a covered container for up to 5 days, or freeze for longer term storage.
View Nutrition Facts

Video

Notes

Still craving lemon? Whip up this 3 ingredient Lemon Sorbet.

Nutrition

More protein cake recipes

Yogurt Breakfast Cheesecake

Cake Batter Protein Shake

Chocolate Protein Pancakes

Chocolate Chip Skillet Cookie

No Bake Oreo Cheesecake

Vegan Protein Pancakes

Chocolate Almond Flour Cake

Vegan Chocolate Pie

Chocolate Cheesecake

The post Lemon Protein Cheesecake appeared first on Chocolate Covered Katie.

Chickpea Vegetable Soup

Katie Higgins — Wed, 04 Mar 2026 13:49:19 +0000

This homemade chickpea vegetable soup recipe is loaded with beans, tomatoes, carrots, zucchini, kale, garlic, comfort and nutrition!

Why you’ll love this chickpea vegetable soup recipe

With an array of textures and a rich, flavorful broth, this delicious soup will literally make you crave vegetables. It is that good.
For under 100 calories per cup and no added sugar or cholesterol, you get potassium, iron, calcium, folate, protein, and over 20% of the RDA for fiber!
The recipe is super easy to customize and a great way to use up whatever vegetables, grains, and proteins you have on hand. Cook up a big batch for Sunday meal prep, then enjoy an almost instant hot lunch or dinner throughout the week.
Guest approved and quick to prepare. Serve it as a side dish, appetizer, or a hearty one bowl vegetarian meal that the whole family will love.

Readers also love this comfort food Vegan Mac and Cheese

Health benefits

Full of vitamins, minerals, and antioxidants. This recipe offers immunity boosting vitamin C, vitamin K, vitamin A, B vitamins, lycopene, and zinc, as well as hydration and essential electrolytes potassium, sodium, and magnesium.

High fiber. Store bought canned vegetable soup does not even begin to compare to the stellar nutrition facts of this homemade recipe. Thanks to the leafy greens, beans, and abundance of veggies, the soup boasts more than six grams of heart healthy fiber in just one cup.

Vegan recipe. The nourishing chickpea soup is also dairy free, egg free, high protein, low fat, low in saturated fat, low calorie, and gluten free.

Step by step recipe video

Key ingredients for the best chickpea vegetable soup

Chickpeas – The recipe calls for two 15 ounce cans of chickpeas, also commonly known as garbanzo beans. While I like canned beans because they are easier and faster, you can use cooked chickpeas if you prefer.

White beans, like cannellini beans or great northern beans, work too. Or for a low carb option, swap the beans for a cooked keto protein of choice.

Vegetables – This healthy soup is packed with nutritious fresh veggies, including onion, carrots, zucchini or summer squash, and leafy green kale. Use pretty much any color or variety of the carrots and kale.

Tomatoes – To add texture and flavor, I throw in one standard 14.5 ounce can of diced tomatoes with salt and two cups of sliced fresh cherry tomatoes. You may substitute grape tomatoes.

Olive oil – A tablespoon of high quality extra virgin olive oil gives richness to the broth. You can technically omit the oil for an oil free, fat free soup but I recommend leaving it in for best taste.

Broth – Use your favorite brand of vegetable broth, or make your own homemade vegetable stock if time permits. Water will do if you must, but broth elevates the soup.

Spices – Minced garlic, dried oregano, salt, and ground pepper give depth of flavor to the vegetable soup. Feel free to stir in a pinch of dried rosemary, basil, turmeric, or thyme as well. If you like spicy soup, add a dash of cayenne pepper or dried chili flakes.

Lemon juice – A squeeze of fresh lemon juice or tablespoon of white wine vinegar at the end will brighten the soup and add a satisfying umami finish.

Leftover beans? Make Chickpea Brownies or Chickpea Blondies

How to make chickpea vegetable soup

Gather all of your ingredients, and chop the vegetables ahead of time.
In a large stockpot, heat the oil on low medium. Add the chopped onions, and sauté until lightly browned, stirring occasionally to prevent sticking.
Add the minced garlic, chopped carrots, diced tomatoes, dried oregano, salt, black pepper, and vegetable broth to the pot.
Bring to a boil over medium heat. Once boiling, lower to a simmer and cover. Allow to cook with the lid on for thirty minutes.
This step is optional but highly recommended: Use an immersion blender to partially or fully puree the liquid. Pulverizing adds creaminess and incredible flavor depth.
Drain the chickpeas or white beans, if using canned. Now stir the chickpeas, halved cherry tomatoes, and sliced zucchini into the pot of soup.
Cover and simmer another twenty minutes, or until both the carrots and zucchini are soft. Crunchy carrots mean the soup is not done yet.
Stir in the lemon juice or white vinegar and the kale, allowing the green vegetable to wilt. Turn off the heat.
Season with additional salt and pepper to taste if desired. Serve hot, and garnish each bowl with Parmesan cheese or nondairy nutritional yeast.
Let the pot of soup cool before transferring leftovers to lidded storage containers. Refrigerate for up to five days, or freeze in airtight containers for up to about three months. Thaw and reheat frozen vegetable soup before enjoying.

I love serving the soup alongside rustic Italian bread or Vegan Cornbread Muffins.

Variations

Add potato: Stir in a chopped Yukon Gold potato or sweet potato along with the carrots.

Make it creamier: Swap up to half of the vegetable broth for canned coconut milk.

Change the protein: Try black beans, pinto beans, kidney beans, or lentils instead of chickpeas. You can also add other sources of protein, such as frozen green peas or cubed tofu.

Change the veggies: Substitute sliced parsnips for the zucchini (throw parsnips in when you add the carrots), red bell peppers, chopped green beans, or celery for the cherry tomatoes, or spinach or chard instead of kale.

Add grains: For a balanced meatless meal, stir in cooked rice, quinoa, noodles or pasta (hello, chickpea minestrone). Add these ingredients near the end so they do not get mushy.

Include lemon zest: For a delightful Greek lemon chickpea soup, add the zest of one to two lemons in addition to the lemon juice. This variation is especially lovely with cooked orzo and topped with a fancy sprig of fresh dill.

The recipe was inspired by my Black Bean Soup and this Vegan Chili.

Chickpea Vegetable Soup

This chickpea vegetable soup recipe is hearty, comforting, and packed with healthy veggies and chickpeas!

Course Soup

Cuisine Mediterranean

Keyword carrot, chickpeas, garbanzo beans, kale, tomato, vegetarian

Cook Time 50

Total Time 50

Servings cups

Calories 90kcal

Author Katie Higgins

Ingredients

1 tbsp extra virgin olive oil (12g)
1 onion (200g), chopped
2 tbsp minced garlic (30g)
2 carrots (150g), chopped
14.5 oz can diced tomatoes
2 tsp dried oregano
1 1/4 tsp salt
1/8 tsp ground pepper
4 cups vegetable broth (960g)
2 cups cherry tomatoes (300g), halved
2 small zucchini (300g), chopped
32 oz can chickpeas or white beans
1 tbsp lemon juice or white wine vinegar (15g)
4 cups chopped kale (80g)

Instructions

1. Heat the oil in a large stockpot over low medium heat. Add the chopped onions, and sauté until lightly browned, stirring occasionally.
2. Stir in the garlic, carrots, oregano, salt, pepper, diced tomatoes, and vegetable broth. Bring to a boil over medium heat.
3. Once boiling, lower the heat to a simmer. Cover the pot and cook for 30 minutes.
4. Optional but recommended for a richer broth and added depth of flavor: Use an immersion blender to puree the soup at this point.
5. Drain the chickpeas or white beans. Add them, along with the cherry tomatoes and zucchini, to the soup pot.
6. Cover again, and simmer another 20 minutes or until carrots are soft.
7. Stir in the lemon juice and the kale. Allow the kale to wilt before turning off the heat.
8. Taste, and season with additional spices if desired. Serve hot, or allow the soup to cool before transferring to storage containers.
9. Refrigerate for up to five days, or freeze in an airtight container for up to three months.
View Nutrition Facts

Video

Notes

Also be sure to try this reader favorite Cauliflower Soup.

Nutrition

More vegetarian soup recipes

Vegan Ramen

Mushroom Barley Soup

Buffalo Chickpea Chili

Lentil Soup

Homemade Spaghettios

Chickpea Curry

Butternut Squash Soup

Coconut Curry

The post Chickpea Vegetable Soup appeared first on Chocolate Covered Katie.

Ice Cube Tray Peanut Butter Cups

Katie Higgins — Sun, 01 Mar 2026 12:26:26 +0000

Make these irresistible homemade chocolate peanut butter cups in an ice cube tray, to enjoy whenever a chocolate craving hits!

You need to try ice cube tray peanut butter cups

Just 3 ingredients that you may already have on hand.
They are quick to prepare… and easy to keep eating, until every last one is gone!
The recipe can be dairy free, vegan, gluten free, nut free, soy free, or sugar free and keto to fit your own personal needs and lifestyle.
Saves paper and lets you skip the liners, plus no fancy candy molds required.
Unlike store bought Reese’s chocolate peanut butter cups or other brand name candies, you get to control how much sugar to add.

Readers also love these Vegan Peanut Butter Cookies

Full recipe video

Ingredients for chocolate peanut butter cups in an ice cube tray

Peanut butter – This can be either smooth or crunchy peanut butter. And natural pb works just as well as brands like Skippy or Jif.

If you are allergic to peanuts or simply want a different flavor, try almond butter, sunflower seed butter, cashew butter, or even Coconut Butter.

Chocolate – I like semi sweet or dark chocolate chips. You can use milk chocolate or white chocolate if you prefer. Or go with broken up chocolate bars in the flavor of your choice.

To make plant based vegan pb cups, look for dairy free chocolate chips. For those on a low carb or keto diet, use Sugar Free Chocolate Chips.

Sweetener – Especially if you like the taste of sweeter peanut butter cups and are using peanut butter with no sugar, you can stir in your favorite sweetener to taste. Options include pure maple syrup or honey, powdered sugar, erythritol, or stevia.

Other optional ingredients – I have found that stirring two teaspoons of vegetable oil or coconut oil into the melted chocolate gives you a smoother sauce. This is completely optional. You can also add a drop or two of pure peppermint extract, maple extract, or vanilla extract to the peanut butter or melted chocolate if you wish.

Leftover peanut butter? Try Healthy Peanut Butter Fudge

How to make ice cube tray peanut butter cups

The simple no bake chocolate recipe takes just a few steps.

Step One:

Carefully melt your chocolate chips in the microwave or on the stove top by using the double boiler method. Once melted, stir in an optional two teaspoons of oil if a smoother chocolate sauce is desired.

Pour the melted chocolate into the bottom of one or two clean ice cube trays. For easiest removal later, I like silicone ice cube trays.

Step Two:

Mix the nut butter and optional sweetener.

Portion this peanut butter mixture evenly into each ice cube tray, over the layer of chocolate.

Step Three:

Use a spoon to cover the peanut butter completely with remaining chocolate.

Refrigerate or freeze to fully set the ice cube tray chocolates.

Step Four:

Once set, these chocolate ice cube tray peanut butter cups can be stored in either the refrigerator or freezer.

Or you can leave them out in a cool, dry place for at least a few hours, and they are easy to transport to parties or events.

But this is only if you are willing to share!

The recipe was adapted from my Chocolate Truffles and these Peanut Butter Truffles.

Ice Cube Tray Peanut Butter Cups

How to make your own easy ice cube tray chocolate peanut butter cups, with just a few basic ingredients!

Course Dessert

Cuisine American

Keyword chocolate, peanut butter

Prep Time 5

Total Time 5

Servings peanut butter cups

Calories 70kcal

Author Katie Higgins

Ingredients

2/3 cup chocolate chips or chopped chocolate
1/3 cup peanut butter or nut or seed butter of choice
2 tsp sweetener of choice (optional)
2 tsp coconut oil (optional for a smoother sauce)

Instructions

Gather your supplies. Grease an ice cube tray, and set aside. Carefully melt your chocolate. Pour about a third of the melted chocolate into the bottom of an ice cube tray. Mix together the nut butter and sweetener, if using. Divide the nut butter evenly among the ice cube molds, placing it in the middle of each. Cover with remaining chocolate. Freeze fully to set the chocolate. Go around the sides, and pop out. These can be stored in the fridge or freezer, or they can stay out at room temperature for a few hours. Feel free to double the recipe!
View Nutrition Facts

Video

Notes

Craving more peanut butter? Make Peanut Butter Overnight Oats.

Nutrition

More homemade candy recipes

Homemade Chocolate Bars (just 3 ingredients)

Chocolate Peanut Butter Eggs (Reese’s copycat)

Chocolate Raspberry Bark

Protein Peanut Butter Cups

Healthy Chocolate Strawberry Yogurt Clusters

Healthy Homemade Bounty Bars

Vegan Toffee

Healthy Chocolate Fudge

Vegan Peppermint Bark

Homemade Ferrero Rocher

Healthy Chocolate Snack Balls

Tahini Fudge

Coconut Balls

The post Ice Cube Tray Peanut Butter Cups appeared first on Chocolate Covered Katie.

Almond Flour Recipes

Katie Higgins — Wed, 25 Feb 2026 13:53:35 +0000

These healthy almond flour recipes prove you don’t need wheat flour to create the best gluten free breakfast cakes and pastries, savory appetizers or dinners, and delicious low carb desserts!

Almond Flour Dessert Recipes

Keto Chocolate Cake

Deep Dish Cookie Pie

Crustless Pumpkin Pie

Keto Cheesecake Recipe

Keto Carrot Cake

Chocolate Almond Flour Cake

Keto Mug Cake Recipe

Almond Flour Recipes for Breakfast

Almond Flour Banana Bread

Keto Pumpkin Bread

Keto Cinnamon Rolls

Almond Flour Muffins

Flourless Apple Cinnamon Bread

Keto Blueberry Muffins

Keto Donuts

Blueberry Crisp Recipe

Keto Pancakes

What is Almond Flour?

Made simply from ground almonds, almond flour is a low carb and gluten free baking alternative to traditional flours. It has a slightly sweet flavor and yields soft, moist baked goods.

Most commonly, you will see blanched almond flour, which is light yellow in color and works well in gluten free cakes, cookies, or pastries. Unblanched almond flour (often called almond meal) does not remove the skins, resulting in a courser texture and nuttier taste.

While you can substitute almond meal or flour in many recipes that call for wheat flour, trying to do so in a direct 1-to-1 ratio may give you crumbly results due to the lack of gluten and differing absorption properties. If you want to achieve the best results with your almond flour baking endeavors, I recommend going with a recipe that has been formulated to use this specific flour alternative.

What are some of your favorite recipes with almond flour? Any suggestions for ideas I should try next?

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