Wednesday, December 5, 2018

Sweet Treat Alternatives from Tonicity Fit

In the thick of the holiday season, I always have clients asking me for alternative foods that they can carry with them in place of the sweets.  I am not a big recipe creator; however, I have done a good amount of research on this subject.  Here are some recipes that I have found are great little treats to curb the holiday food situation.  Some of my clients make these snacks and freeze them.  They will take one or two out at a time and save the rest for the next time that they are needed.

You can use the links that I have provided for each recipe.  I have also put them below for your convenience.  My versions include the brand of protein that I enjoy the most.  You can use whatever protein you prefer.  I am a big supporter of 100% hydrolyzed whey protein isolate.

Birthday Cake Protein Cupcakes


This is a recipe that I found here:

I like this recipe because it is packed with protein, and lower on the end of calories and carbs (I am NOT saying that carbs are bad).  They also look pretty, which I think can help satisfy the need for the tasty looking sweet treats during this time of year.  

I give the credit for the recipe to the author of  Well done, Mason!



  • 3 Scoops Vanilla Dymatize ISO100 Hydrolyzed Whey Protein Isolate
  • ½ C All Purpose Flour
  • 3/8 C Coconut Flour
  • 1 tsp Baking Powder
  • ¾ C Unsweetened Vanilla Almond Milk
  • ¼ C Light Butter
  • ½ C Fat Free Greek Yogurt (vanilla or plain) – Vanilla will have more sugar
  • 1 Large Egg
  • 1-2 tsp Vanilla
  • 1 T sprinkles are optional

  • 2 oz Fat Free Cream Cheese
  • 1/4 C Fat Free Greek Yogurt (vanilla or plain)
  • 1 Scoop Vanilla Dymatize ISO Hydrolyzed Whey Protein Isolate
Cooking Instructions:

1.  Preheat oven to 325F and line a 12-muffin tin with cupcake liners or baking cups.

2.  Mix the dry ingredients in a large bowl and be sure to get any clumps of coconut flour completely incorporated

3.  Gradually add the milk, yogurt, butter, and egg to the dry ingredients.  Stir until smooth

4.  Fold the sprinkles into the cupcake batter

5.  Transfer the batter to the cupcake liners as evenly as possible.  Each liner should be around 3/4 full.

6.  Bake for 20-22 minutes or until a toothpick comes out clean.  Avoid overcooking as protein treats run a higher risk of being dry / tough with overcooking.

7.  Remove the cupcake liners from the muffin tin to cool.

8.  While your protein cupcakes cool, mix the frosting ingredients in a bowl.  

9.  Frost and Enjoy! - Makes 12 Cupcakes

 Nutrition Information is PER SERVING

Sweet Potato Blueberry Protein Muffins


This recipe is great for potassium, healthy carbs, fiber, lots of protein, and antioxidants from the blueberries.

I give the credit for the recipe to the author of  Well done, Kelly!

Kelly asked me not to post the actual recipe onto my blog; however, she did give me permission to tell you all about it.  This is a good alternative to other "goodies" where you can enjoy it AND not have all of the guilt.


Healthier Chocolate Black Bean Muffins

This last recipe can be found here:

I could not find a way to contact Natalie and ask if I could publish her recipe.  You can click the link above to find out how to make these yummy chocolate muffins.

I recommend bringing one or two of these with you when you think that you might be in a challenging position this holiday season.  Or any season!

If you choose to make any of these recipes, I would love some pictures and comments below!  Don't forget to give your feedback to the creators of the recipes as well.


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