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Why You’ll Love These Gluten-Free and Dairy-Free Pecan Cinnamon Rolls

  • All the flavor, yet totally gluten-free and dairy-free — enjoy classic cinnamon rolls without the diet restrictions.
  • Sticky pecan topping turns them into a decadent treat that still feels homemade and delicious!
  • Surprisingly manageable — while they seem fancy, the method is clear, steps are simple, and you don’t need expert baking skills.
  • Perfect for gatherings — these rolls make a beautiful breakfast or brunch centerpiece that accommodates dietary restrictions!
overhead image of gluten free dairy free pecan cinnamon rolls in a baking dish.

Frequently Asked Questions

Can I use gluten-free all-purpose flour instead of gluten-free bread flour?
Yes, in many cases you can substitute a high-quality 1:1 gluten-free all-purpose flour blend for the bread flour. Just make sure it contains xanthan gum or another binder (unless your mix is already pre-blended). You may need to adjust moisture slightly.

How do I prep these cinnamon rolls ahead of time?
You can assemble the rolls, cover, and refrigerate overnight. When ready to bake, let them come to room temperature, rise if needed, then bake as directed. You can also freeze the unbaked rolls and bake from frozen (adding a few extra minutes).

Can I make this recipe vegan?
Yes — use a flax o “egg” (e.g. 1 Tbsp flax + 3 Tbsp water per egg) and a plant-based non-dairy milk (like almond, oat, or soy) in the sticky topping. Be sure your gluten-free flour blend and protein sources are vegan.

close up overhead image of gluten free dairy free pecan cinnamon rolls in a baking dish.

Sam’s Recipe Tips

  • Warm your non-dairy milk carefully — 110°F is ideal for activating yeast without killing it.
  • Don’t skip the rise — even gluten-free dough benefits from a good proofing if possible.
  • Roll gently but firmly — keep your log tight so the layers stay defined.
  • Coat pecans thoroughly — the sticky glaze is what makes the topping sing, so ensure even coverage.
  • Cool slightly before slicing — let the rolls set so the glaze doesn’t run off.
gluten free dairy free pecan cinnamon rolls in a baking dish.
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Gluten-Free and Dairy-Free Cinnamon Rolls (with sticky pecans!)

These Gluten-Free Pecan Cinnamon Rolls are soft, fluffy, and topped with a gooey caramelized pecan glaze that makes every bite irresistible! Made completely dairy-free with coconut oil and gluten-free flour, they’re a cozy homemade treat that everyone can enjoy. Perfect for brunch, holidays, or weekend baking, this easy recipe proves that gluten-free cinnamon rolls can be just as rich and delicious as the classic kind!
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Prep Time: 30 minutes
Cook Time: 30 minutes
Rising Time: 1 hour
Servings: 9 servings

Equipment

  • 1 stand mixer with dough hook attachment
  • 1 9-inch baking dish

Ingredients

For the cinnamon rolls:

  • 1 cup non-dairy milk warmed to 110 degrees Fahrenheit (I used canned light coconut milk)
  • 2 1/4 teaspoons active dry yeast
  • 1/4 cup sugar
  • 1 egg plus 1 egg yolk at room temperature
  • 1/4 cup coconut oil melted
  • 3 cups gluten-free bread flour plus more for rolling
  • 2 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt

For the filling:

  • 1/4 cup coconut oil melted
  • 3/4 cup brown sugar
  • 2 tablespoons cinnamon
  • 1 teaspoon nutmeg
  • 1/2 teaspoon ground cloves

For the sticky pecan topping:

  • 1/4 cup coconut oil
  • 1 cup brown sugar
  • 1/4 cup non-dairy milk
  • 1 teaspoon vanilla extract
  • 1/4 teaspoons salt
  • 1 1/2 cups pecans roughly chopped

Instructions

  • Start by warming your milk in a medium bowl to about 110° Fahrenheit. Do this in either the microwave for about 30-40 seconds, or over low heat on the stove for 2 minutes.
  • Once milk is warm, add the active dry yeast, sugar, and melted coconut oil. Give it a gently whisk to combine, then let that sit for a couple minutes while you continue on with the recipe.
  • To the bowl of an electric mixer fitted with the dough hook attachment, add the gluten-free bread flour, baking powder, baking soda, and salt. Turn the mixer on low until the dry ingredients are combined.
  • With the electric mixer running on medium speed, slowly add the milk mixture into the flour mixture. Once the wet and dry ingredients are almost completely combined, add in the egg and egg yolk. Continue mixing to incorporate the eggs into the dough.
  • Once the eggs are incorporated, turn the mixer onto high speed and mix the dough for 5 minutes, until the dough is smooth and comes together in a ball.
  • Generously flour a work surface with the gluten-free bread flour, then press the dough on top of the flour and press/roll into a 13×19-inch rectangle. Add the filling by brushing the melted Nutiva Organic Coconut Oil over the dough in an even layer. Mix together the brown sugar, cinnamon, nutmeg, and cloves in a small bowl, then evenly sprinkle that on top of the coconut oil.
  • Carefully take the long end and roll the dough up into a tight log. Slice the log into 7-8 cinnamon rolls, each about 3 inches thick.
  • Then, place the cinnamon rolls in a greased 9×9-inch baking dish and tightly cover the dish with plastic wrap. Place the rolls in a warm place (by a window, in a proving drawer, in the oven with the light on, etc.) to rise for about 1 hour.
  • After the hour is up, remove the plastic wrap from the baking dish and preheat your oven to 350° Fahrenheit. Once the oven is hot, bake the cinnamon rolls for 25-30 minutes or until they’re golden brown on top.
  • Remove the rolls from the oven and let them cool while you make the sticky pecan topping.
  • To make the sticky pecan topping, melt the coconut oil in a small saucepan over medium heat. Then, add in the brown sugar, non-dairy milk, vanilla extract, and salt. Whisk everything together until the sugar has dissolved and the mixture starts to bubble, about 2 minutes.
  • Add the pecans into the saucepan and stir to coat the pecans in the sticky brown sugar mixture. Pour the sticky pecans on top of the cinnamon rolls, then let then cool completely before serving.

Why You’ll Love This Recipe

This meal prep turkey club chopped salad is high in protein, full of fresh vegetables, and so satisfying. It’s a healthier twist on a classic club sandwich, without the bread, but with all the same delicious flavors. With just a few minutes of prep, you’ll have lunches ready for the whole week.

 meal prep turkey club chopped salad in a glass container.

How Do I Meal Prep These Salads?

The key to keeping your salads fresh is layering and storing properly. Place sturdier ingredients like lettuce and tomato on the bottom, and keep softer toppings like avocado separate until you’re ready to eat. Store the salads in airtight containers for up to 4 days in the fridge, and add your favorite dressing just before serving to keep everything crisp.

overhead image of a meal prep turkey club chopped salad.

Recipe Variations and Substitutions

  • Swap the protein: Use grilled chicken, shredded rotisserie chicken, or even tuna for variety.
  • Make it vegetarian: Skip the bacon and turkey and add chickpeas or hard-boiled eggs for plant-based protein.
  • Change up the dressing: Ranch, balsamic vinaigrette, honey mustard, or a light Greek yogurt dressing all pair perfectly.
  • Add extra crunch: Toss in cucumbers, bell peppers, or sunflower seeds.
overhead image of a meal prep turkey club chopped salad.
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Meal Prep Turkey Club Chopped Salads

This Turkey Club Chopped Salad is the ultimate high-protein meal prep recipe, made with fresh romaine, turkey, bacon, avocado, and tomato. It’s quick, easy, and customizable, so you’ll have healthy lunches ready for the entire week in just minutes. Skip the takeout and enjoy a satisfying, flavor-packed salad that keeps you full and energized!
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Prep Time: 10 minutes
Total Time: 10 minutes
Servings: 4 servings

Ingredients

  • romaine lettuce chopped
  • tomato diced
  • green onion thinly sliced
  • avocado chopped
  • bacon cooked and crumbled
  • deli turkey chopped
  • deli ham chopped, optional

Instructions

  • Wash and chop all salad ingredients, keeping avocado separate until ready to eat to prevent browning.
  • Divide the romaine evenly into 4 airtight meal prep containers.
  • Top each with tomato, green onion, turkey, bacon, and ham if using.
  • When ready to serve, add chopped avocado and your favorite dressing. Toss and enjoy!

These lactation brownies single handedly got me through the newborn trenches. After a rocky breastfeeding journey with my first baby, I knew I needed to set myself up for success ahead of baby #2’s arrival. From my first experience I learned that quick and easy grab-and-go snacks are essential! So a month before my due date I prepped and froze a double batch of cookie dough date bites, then portioned the ingredients for my nourishing green lactation smoothie into individual bags, and of course baked then froze these lactation brownies. And yup, let me tell you – that little bit of prep made alllll the difference this second time around! I was able to fuel myself with key vitamins and nutrients needed to boost and maintain a steady milk supply for my new baby in the form of a seriously delicious treat.

These lactation brownies are rich, fudgy, and truly taste like your favorite brownie recipe – just with added breastfeeding benefits! I even caught my husband eating one and he was shocked to learn they were lactation brownies. He was also a little concerned he’d start leaking milk… (LOL, I know) but once I reassured him that these brownies don’t cause you to lactate, they simply support the people that do, he went back to enjoying these delicious brownies!

Why You’ll Love This Recipe

  • Combines motherhood and indulgence: get your brownie fix and support milk production.
  • Uses galactagogue ingredients like brewer’s yeast and flaxseed, shown in lactation recipes by top bloggers.
  • Rich, fudgy texture even though it’s gluten-free and dairy-free – no compromise on taste.
  • Easy to bake, slice, share (or stash), and keep close for snack-time or mid-feed cravings.
overhead image of three lactation brownies on top of each other.

Do These Lactation Brownies Really Increase Milk Supply?

Yes – many breastfeeding bloggers and nutrition experts suggest that ingredients like brewer’s yeast, flaxseed, and healthy fats can provide micronutrients and B-vitamins supportive of lactation. While individual results may vary, pairing these brownies with good hydration, rest, and overall nutrition creates an environment more favorable for milk production! Think of these as supportive supplements – not substitutes for solid lactation practices.

Key Ingredients & How They Work

  • Brewer’s Yeast: often used in lactation recipes for B vitamins, chromium, and minerals linked to breast milk support. I recommend this brand on Amazon!
  • Ground Flaxseed (optional but recommended): adds omega-3s and fiber, and may help stabilize blood sugar while offering lactation benefits.
  • Coconut Oil + Oat Flour: for healthy fats and structure without dairy.
  • Chocolate Chips & Cocoa: deliver the rich chocolate flavor, making this recipe feel like a dessert rather than a supplement.
  • Coconut Sugar & Eggs: balance sweetness and structure while keeping it natural and whole-food based.
lactation brownies in a glass container ready to be frozen.

How Do I Freeze These Lactation Brownies?

Allow the brownies to cool completely. Slice into individual portions, then stash in a freezer-safe bag or container – layer parchment between pieces to prevent sticking. Frozen brownies can last 2-3 months; thaw at room temperature or warm slightly in the microwave when craving one.

overhead image of lactation brownies cut into squares
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The BEST Lactation Brownies (how to freeze!)

Rich, fudgy, and chocolatey, these lactation brownies are made with wholesome ingredients like oat flour, flaxseed, and brewer’s yeast to help support milk supply! This gluten-free and dairy-free recipe is packed with nutrients, yet still tastes like your favorite brownie. Perfect for nursing moms who want a delicious, nourishing treat that doubles as a milk-boosting snack!
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Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 16 servings

Equipment

  • 1 large bowl
  • 1 9×9-inch baking pan

Ingredients

  • 1/2 cup coconut oil
  • 1 1/2 cups chocolate chips divided
  • 2 eggs at room temperature (very important!)
  • 1 cup coconut sugar or cane sugar
  • 1 teaspoon vanilla extract
  • 1 cup oat flour
  • 1/4 cup brewer's yeast
  • 1/4 cup unsweetened cocoa powder
  • 2 tablespoons ground flax seed optional, but recommended for extra benefits

Instructions

  • Preheat oven to 350° Fahrenheit and line a 9×9-inch pan with parchment paper.
  • Melt the coconut oil in a large bowl in either the microwave or over the stove. Then, while the coconut oil is still hot, add in 1 cup of the chocolate chips and whisk until the chocolate has completely melted.
  • Add the eggs, coconut sugar, and vanilla extract to the melted chocolate mixture and whisk for 2-3 minutes until light and frothy.
  • Add in the oat flour, brewer’s yeast, cocoa powder, and ground flax seed then stir until the batter is completely smooth and combined. Fold in the additional ½ cup of chocolate chips.
  • Pour the brownie batter into your prepared baking pan and bake for 20-25 minutes or until the brownies are just set in the middle. Remove the brownies from the oven and let them cool completely before slicing.

Nutrition

Serving: 1serving | Calories: 240kcal | Carbohydrates: 27g | Protein: 4g | Fat: 15g | Fiber: 3g | Sugar: 18g

Single serve recipes really are the best. They make just the right amount, always hit the spot, and are always easier than making a whole batch of something. A few single serve recipes I find myself coming back to time and time again are my 5-ingredient single serve cinnamon roll, single serve protein cookie, healthy gluten-free mug cake, and now (& especially this time of year) this single serve apple crumble. It’s perfectly sweet, super easy to make, and just as delicious as your favorite apple crumble recipe. I even managed to make this recipe with just 5 ingredients. So the next time you’re craving a delicious fall treat, whip up this single serve apple crumble, cozy up on the couch, and enjoy! 🥰

single serve apple crumble with ice cream.

Why You’ll Love This Single Serve Apple Crumble

  • Perfect for one – no sharing needed!
  • Minimal ingredients & fuss – only 5 components and one bowl for prep.
  • Customizable & comforting – cozy, fall flavor, and ready in under 30 minutes!
  • Gluten-Free – naturally gluten-free with rolled oats and almond flour.

Sam’s Recipe Tips

  • Use a firm but juicy apple (e.g. Honeycrisp, Pink Lady) so pieces soften but don’t disappear.
  • Ensure the topping is crumbly, not doughy – mix just until the oat/almond flour mix clumps slightly.
  • Let it cool for a few minutes before digging in – this helps juices settle.
  • For extra depth, stir a pinch of nutmeg or allspice into the apples before topping.
single serve apple crumble with a spoon.

Adjust This Recipe to Your Dietary Needs

  • Make it Vegan / Dairy-Free: Use coconut oil or vegan butter instead of regular butter.
  • Make it Nut-Free: Replace almond flour with extra oats or a seed-based flour (e.g. sunflower seed flour).
  • Optional Flavors: Add a splash of vanilla extract or a teaspoon of maple syrup for extra sweetness.
overhead image of single serve apple crumble with a scoop of ice cream on top.
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5-Ingredient Single Serve Apple Crumble

This single serve apple crumble is a cozy, 5-ingredient dessert that bakes up in just 30 minutes! Made with warm cinnamon apples and a golden oat topping, it’s the perfect healthier fall treat. Easy to make in one bowl, no sharing required!
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Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 1 serving

Equipment

  • 1 small bowl
  • 1 small ramekin

Ingredients

For the apples:

  • 1 apple peeled and chopped
  • 1 tablespoon brown sugar or coconut sugar
  • 1/2 teaspoon cinnamon optional

For the crumble:

  • 1/4 cup rolled oats
  • 2 tablespoons almond flour or all purpose flour
  • 1 tablespoon brown sugar or coconut sugar
  • 2 tablespoons melted butter or coconut oil

Instructions

  • Preheat oven to 350° Fahrenheit.
  • Add the chopped apples, coconut sugar, and cinnamon to a small ramekin and stir until the apples are evenly coated in sugar. Set that aside then make the crumble.
  • Mix together the rolled oats, almond flour, coconut sugar, and melted butter or coconut oil in a small bowl until a crumby mixture forms. Sprinkle the crumble evenly over the top of the apples.
  • Bake the apple crumble for 25-30 minutes, or until the apples are very soft. Let the apple crumble cool slightly before topping with ice cream, yogurt, or whipped cream.

Nutrition

Serving: 1serving | Calories: 400kcal | Carbohydrates: 60g | Protein: 6g | Fat: 20g | Fiber: 7g | Sugar: 40g

I’ve been on a quest lately to take classic dessert recipes and enhance them with a boost of protein. My classic protein chocolate chip cookies were such a huge hit, that I followed them up with a protein rice crispy treats recipe, 6-ingredient protein muffins, and now this protein banana bread. The most important thing when it comes to these protein dessert recipes is that they still taste like your favorite dessert, just with extra protein. And dare I say I absolutely nailed it with this protein banana bread! It seriously tastes just like a slice of your favorite banana bread, but with an impressive 10 grams of protein per slice. That’s 8 grams more protein than traditional banana bread! It’s even gluten-free, dairy-free, and refined sugar-free – this protein banana bread truly has it all!

a slice of protein banana bread with a bite taken out.

Why You’ll Love This Recipe

  • High protein: Each slice contains about 10 grams of protein, keeping you fuller for longer.
  • Easy to make: This is a true one-bowl banana bread recipe that anyone can whip up in under 15 minutes of prep.
  • Healthy ingredients: Made with oat flour, bananas, and maple syrup for natural sweetness.
  • Gluten-free & dairy-free: The recipe uses non-dairy milk and oat flour but can easily be customized to your needs.
  • Perfect for meal prep: Bake once and enjoy throughout the week for a grab-and-go protein-packed snack.

How Much Protein is in This Banana Bread?

This protein banana bread is not only soft and fluffy but also filling thanks to the addition of protein powder. Each slice has about 10 grams of protein, compared to just 2–3 grams in traditional banana bread. That means you’re getting a delicious treat that doubles as a satisfying snack or light breakfast.

protein banana bread

Frequently Asked Questions

Can I use almond flour instead of oat flour?
Yes — almond flour can be substituted, but note that the texture will be more moist and dense. If using almond flour, you may want to add an extra tablespoon of protein powder or reduce the oil slightly.

What kind of protein powder can I use?
Any vanilla protein powder works here! I recommend a plant-based protein for a dairy-free option, or whey protein if you prefer. I use and love the Aloha Vanilla Plant-Based Protein Powder in this recipe (use this link for 15% off!). Just make sure your powder isn’t overly sweetened, as the bananas and maple syrup already add plenty of flavor.

How do I make this low in sugar?
Skip the maple syrup or replace it with a sugar-free sweetener like monk fruit or stevia. You can also swap the chocolate chips for sugar-free chocolate chips or leave them out entirely for a lower-sugar version.

Sam’s Recipe Tips

  • Mash the bananas well — this ensures the bread is moist and evenly sweet.
  • Don’t overmix the batter once you add the flour and protein powder — overmixing can make the bread tough.
  • Check doneness early — every oven bakes differently, so check your banana bread around the 40-minute mark.
  • Cool completely before slicing — this helps the bread set and slice cleanly.
protein banana bread slices
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Protein Banana Bread (10g per slice!)

This protein banana bread recipe is soft, fluffy, and naturally sweetened! Each slice packs 10 grams of protein, making it a healthier twist on a classic recipe. It's perfect for breakfast, meal prep, or post-workout fuel. It’s even gluten-free, dairy-free, refined sugar-free, and made in just one bowl for the ultimate easy and healthy treat!
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Servings: 9 servings

Equipment

  • 1 large bowl

Ingredients

  • 1 1/2 cups mashed banana about 3 bananas
  • 1/4 cup non-dairy milk
  • 1/4 cup maple syrup
  • 2 eggs at room temperature
  • 3 tablespoons coconut oil melted
  • 1 teaspoon vanilla extract
  • 1 cup oat flour
  • 1 cup vanilla protein powder
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 cup chocolate chips optional

Instructions

  • Preheat oven to 350° Fahrenheit and line a 9×4-inch loaf pan with parchment paper.
  • In a large bowl, whisk together the mashed banana, non-dairy milk, maple syrup, eggs, coconut oil, and vanilla extract.
  • Add in the oat flour, vanilla protein powder, baking powder, and baking soda, and mix until the batter is completely smooth and combined.
  • Transfer the batter to your prepared loaf pan then bake the banana bread for about 40-45 minutes, or until a toothpick inserted down the center of the banana bread comes out clean. Remove the banana bread from the oven and let cool completely before slicing.

Nutrition

Serving: 1slice | Calories: 220kcal | Protein: 10g | Sugar: 14g