BiaBody https://bia-body.com/ Empower | Educate | Evolve Fitness & Nutrition Wed, 18 Feb 2026 22:37:00 +0000 en-US hourly 1 https://wordpress.org/?v=6.9.4 https://bia-body.com/wp-content/uploads/2023/07/Logo-150x36.png BiaBody https://bia-body.com/ 32 32 Gut-Friendly Ricotta Pizza https://bia-body.com/gut-friendly-ricotta-pizza/ https://bia-body.com/gut-friendly-ricotta-pizza/#respond Wed, 18 Feb 2026 22:35:30 +0000 https://bia-body.com/?p=106329 This IBS-friendly high-protein pizza delivers 21g of protein per slice without garlic or onion. A macro-friendly ricotta base, creamy vodka-style sauce, and balanced toppings make it perfect for fat loss, muscle building, or anyone managing digestive sensitivities.

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]]> High-Protein, IBS-Friendly & Prep-Approved

If you’ve ever felt like having IBS means sacrificing flavor… this recipe will change your mind.

This ricotta-based pizza with creamy vodka-style sauce and pistachio pesto tastes like something you’d order at a restaurant. Except this one is gut-friendly, macro-balanced, and designed with performance in mind.

No garlic.
No onion.
No compromise.

And yes — it’s contest-prep approved.

Each slice comes in at just 378 calories with 21g of protein, making it significantly lighter than most restaurant pizzas while still feeling indulgent.

If you’re tracking macros, managing IBS, or simply want a high-protein meal that doesn’t feel like “diet food,” this one’s elite.

Craving Pizza Without The IBS Flare?

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📊 Macros Per Slice (10 Servings)

  • Calories: 378 kcal

  • Protein: 21g

  • Carbs: 28g

  • Fat: 19g

🛒 Ingredients

For The Pizza Base

  • 475g Publix Pizza Base

  • 425g Ricotta Cheese

  • 160g (8 slices) Skim Mozzarella Cheese

For The Pesto Cream

  • 100g Pistachio Pesto Sauce (Betterfoods)

  • 30ml Fat-Free Half & Half

For The Vodka-Style Tomato Sauce

(If you don’t have IBS, you can absolutely use store-bought!)

  • 200g Crushed Tomatoes

  • 50g Tomato Paste

  • 15g Fresh Parmesan Cheese

  • 50ml Fat-Free Half & Half

  • ½ tsp Italian Herbs

Toppings

  • 114g Burrata (1 ball)

  • 30g Fresh Parmesan Cheese

  • 75g Reduced-Fat Turkey Pepperoni

  • 100g Shredded Mozzarella

  • 20ml Hot Honey (optional – not included in macros)

👩‍🍳 Instructions

Step 1: Prepare The Base

Preheat oven to 220°C / 425°F (or per base instructions).
Place pizza base on a lined tray or stone and bake for 8 minutes until slightly browned. Remove.

Step 2: Make The Pesto Cream

Combine pesto and fat-free half & half in a small bowl. Mix until smooth and creamy.

Step 3: Make The Vodka-Style Sauce

Blend crushed tomatoes, tomato paste, parmesan, Italian herbs, and half & half until smooth.

Step 4: Build The Ricotta Layer

Spread ricotta evenly across the base.
Lay skim mozzarella slices over the ricotta.

Step 5: Add Sauces & Toppings

Spoon over half the vodka sauce and half the pesto. Swirl or dollop.
Add turkey pepperoni, shredded mozzarella, and parmesan.

Step 6: Bake

Bake 12–15 minutes until golden and bubbly.

Step 7: Finish Like A Pro

Tear burrata over the hot pizza.
Add remaining vodka sauce and pesto.
Sprinkle extra parmesan.
Let cool slightly, slice, and enjoy.

💡 Why This Works (Even With IBS)

This pizza is layered strategically:

  • Ricotta + skim mozzarella = high-protein base

  • FODMAP-friendly sauce (no garlic, no onion)

  • Reduced-fat pepperoni for flavor without excess fat

  • Controlled portions of burrata for indulgence without calorie overload

You’re getting protein, controlled carbs, and a satisfying fat balance — without digestive chaos.

And if calories are tighter for you right now?

Easy swaps:

  • Use skim ricotta

  • Reduce burrata

  • Swap part-skim mozzarella

  • Dial back added parmesan

But honestly… this exact version is absolutely worth every bite.

🥗 Make It A Complete Meal

I served mine with a high-fiber side salad to increase volume and micronutrients.

Because sustainable fat loss and performance isn’t about restriction. It’s about structure.

 

🎯 Who This Is Perfect For

✔ IBS sufferers who miss “real food”
✔ Macro trackers
✔ Women building muscle
✔ Anyone in a fat-loss phase
✔ Meal prep lovers
✔ Pizza people who refuse to compromise

🍽 Want More Recipes Like This?

This is just one of hundreds of macro-friendly, dietitian-designed recipes.

You’ll find this pizza and many more inside BiaFit™, Holly’s science-driven training and nutrition platform.

Inside you get:

• Evidence-based workout programs
• Macro-friendly recipes
• Progress tracking tools
• Technique demos
• Community support

If you’re serious about building muscle, improving body composition, and doing it intelligently — this is where you start.

Ready To Upgrade Your Pizza Game?

Download this recipe.
Make it this week.
Tag your creation.
And enjoy restaurant flavor without the restaurant regret.

The post Gut-Friendly Ricotta Pizza appeared first on BiaBody.

]]> https://bia-body.com/gut-friendly-ricotta-pizza/feed/ 0 4 Ingredient Valentine’s Day Biscoff Truffles (Easy No-Bake Dessert) https://bia-body.com/4-ingredient-valentines-day-biscoff-truffles/ https://bia-body.com/4-ingredient-valentines-day-biscoff-truffles/#respond Wed, 11 Feb 2026 12:35:48 +0000 https://bia-body.com/?p=106322 A rich, creamy, no-bake Biscoff truffle recipe made with just four ingredients. Perfect for Valentine’s Day or whenever you need a simple, indulgent treat.

Read more ›

The post 4 Ingredient Valentine’s Day Biscoff Truffles (Easy No-Bake Dessert) appeared first on BiaBody.

]]> If you love Biscoff, these are about to become your new obsession.

These 4 ingredient Valentine’s Day Biscoff truffles are creamy, sweet, and indulgent — yet incredibly simple to make. No baking. No complicated steps. Just a rich cookie-butter center wrapped in smooth white chocolate.

They’re perfect for sharing… or not sharing. I won’t judge.

As a dietitian and physique coach, I love creating recipes that feel decadent but are still mindful of portions. These truffles give you that bakery-style experience in a controlled, easy-to-track serving size

Your next favorite sweet treat is inside...

Access the full 4 ingredient Biscoff truffles recipe and start building a dessert lineup that supports your physique goals!

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Nutrition information

Makes 16 truffles

Per truffle:
Calories: 187 kcal
Protein: 2.5 g
Fat: 9.5 g
Carbohydrates: 22 g

Ingredients

  • 170g Biscoff cookie butter

  • 250g Biscoff cookies (1 sleeve)

  • 130g white chocolate

  • 100g Lite Laughing Cow cheese wedges

That’s it. Four ingredients.

How to make 4 ingredient Biscoff truffles

1. Crush the cookies

Place the Biscoff cookies into a food processor and blend until they form fine crumbs.

No food processor? Add them to a zip-top bag and crush with a rolling pin until finely ground.

2. Melt the cookie butter

Add the Biscoff cookie butter to a microwave-safe bowl and heat for 30 seconds, just until softened and pourable.

3. Make the truffle mixture

In a mixing bowl, combine:

  • Crushed cookies

  • Melted Biscoff cookie butter

  • Lite Laughing Cow cheese

Mix until smooth and fully combined. The mixture should be thick but workable.

The creaminess from the cheese is what gives these that soft, almost cheesecake-like texture inside.

4. Roll into balls

Divide the mixture into 16 evenly sized portions and roll into balls.

5. Freeze to set

Place the rolled balls onto a lined tray and freeze for 20–30 minutes.

This helps them firm up so they’re easier to dip and hold their shape.

6. Melt the white chocolate

Gently melt the white chocolate in the microwave:
30 seconds → stir → another 30 seconds until smooth.

7. Dip and coat

Remove the truffles from the freezer and dip each one into the melted white chocolate.

Let the excess drip off before placing them back onto the lined tray.

8. Set and serve

Allow the chocolate to set at room temperature or refrigerate for a quicker finish.

Once set, they’re ready to enjoy.

Tips for the best texture

• Store refrigerated for the best texture and freshness.
• They’re delicious eaten chilled straight from the fridge.
• For a lighter option, skip the white chocolate coating and enjoy the centers on their own for a slightly lower calorie hit.

Why you’ll love this recipe

  • No-bake and beginner friendly

  • Only four simple ingredients

  • Creamy, rich Biscoff flavor

  • Easy to portion and track

  • Perfect for holidays, date nights, or sweet cravings

If you loved this recipe and want more macro-friendly desserts, breakfasts, and savory favorites that actually taste indulgent, you’ll love my full recipe collection.

I’ve created multiple cookbooks packed with easy, high-protein, balanced recipes designed to support muscle building, fat loss, and long-term sustainability — without feeling restrictive. As an APD dietitian, IFBB Bikini Pro, and founder of BiaBody, everything I share is built on evidence-based nutrition and real-world experience. You deserve food that supports your goals and still feels fun.

And this one? It definitely delivers.

The post 4 Ingredient Valentine’s Day Biscoff Truffles (Easy No-Bake Dessert) appeared first on BiaBody.

]]> https://bia-body.com/4-ingredient-valentines-day-biscoff-truffles/feed/ 0 Low Calorie Oreo Cheesecake (No Bake, High Protein Dessert) https://bia-body.com/low-calorie-oreo-cheesecake-no-bake-high-protein-dessert/ https://bia-body.com/low-calorie-oreo-cheesecake-no-bake-high-protein-dessert/#respond Mon, 26 Jan 2026 21:53:53 +0000 https://bia-body.com/?p=106300 This low calorie Oreo cheesecake is creamy, no bake, and made with real Oreo pieces. Each serving delivers 16g of protein for a lighter dessert that still tastes indulgent and satisfying.

Read more ›

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]]> Low calorie Oreo cheesecake that actually tastes like dessert

Creamy. Chocolatey. No bake. This is one of those recipes that feels indulgent, tastes like the real thing, and still fits beautifully into a balanced week of eating.

This lighter Oreo cheesecake uses real Oreo pieces, a rich cheesecake base, and a simple chocolate drizzle — without turning dessert into an all-or-nothing decision. It’s quick to make, easy to portion, and satisfying enough that you don’t feel the need to keep picking at the pantry afterward.

This is not about replacing real cheesecake forever. It’s about having an option that lets you enjoy dessert more often while still supporting your goals. Balance wins every time.

What you’ll get when you unlock this recipe

• A no-bake Oreo cheesecake that takes minutes to prep
• A creamy cheesecake texture without baking or complicated steps
• A macro-friendly dessert you can portion and keep ready in the fridge
• A sweet option that satisfies without feeling heavy or restrictive

Ready to dive in?

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Macros (per serving)
270 calories
16g protein
22g carbs
14g fat

Makes 4 servings

Ingredients

Cheesecake filling
450g fat-free Greek yogurt
225g reduced-fat cream cheese
23g sugar-free instant cheesecake or vanilla pudding mix
25g powdered sucralose
40g Oreos (plus 1–2 extra for garnish)

Low calorie chocolate sauce
15g unsweetened cocoa powder
60 ml sugar-free pancake syrup
20 ml water (as needed to thin)

How to make it

Step 1 – Blend the Greek yogurt and cream cheese
Add the yogurt and cheese to a food processor. Blend until it’s completely smooth and creamy.

Step 2 – Mix in the pudding mix and sweetener
Add the sugar free cheesecake pudding mix and sweetener and blend again for 15 seconds until everything is thick and fully combined.

Step 3 – Add the Oreo pieces
Finally add ½ the Oreos and blend for just a few seconds. Don’t over blend. You want to keep some chunks of cookie for aesthetics and texture. The remaining 20g is for the garnish.

Step 4 – Divide into cups
Divide the cheesecake mixture evenly between 4 glass cups or small containers. If you prefer you can also transfer into one large glass container. Just know the macros described are for 4 servings. 

Step 5 – Make the chocolate sauce
In a small bowl, whisk together the cocoa powder and sugar free pancake syrup until smooth. Add a tiny splash of water if you need to thin it into a pourable sauce.

Step 6 – Top with sauce and Oreos
Spoon or drizzle the chocolate sauce over each cheesecake cup. Add remaining Oreo for garnish.

Step 7 – Chill and serve
They keep well for up to 5 days and taste even better after they’ve had time to set.

Why this recipe works

Each serving delivers solid protein, real dessert satisfaction, and enough volume to feel filling. It’s a great example of how you can enjoy fun foods without needing to swing between restriction and overindulgence.

This is the kind of recipe that supports consistency — and consistency is what actually drives results.

The post Low Calorie Oreo Cheesecake (No Bake, High Protein Dessert) appeared first on BiaBody.

]]> https://bia-body.com/low-calorie-oreo-cheesecake-no-bake-high-protein-dessert/feed/ 0 Philly Cheesesteak Hoagie https://bia-body.com/philly-cheesesteak-hoagie/ https://bia-body.com/philly-cheesesteak-hoagie/#respond Sat, 03 Jan 2026 18:28:09 +0000 https://bia-body.com/?p=106292 This macro-friendly Philly cheesesteak hoagie delivers big flavor, solid protein, and realistic portions that fit into a balanced approach to eating—no extreme swaps or diet food required.

Read more ›

The post Philly Cheesesteak Hoagie appeared first on BiaBody.

]]> If you love classic comfort food but still want to hit your macros, this Philly cheesesteak hoagie is one of my go-to meals. It delivers big flavor, solid protein, and realistic portions that fit into a balanced diet without turning into a “cheat meal spiral.”

This version keeps the traditional feel—shaved ribeye, onions, peppers, and melty American cheese—while being easy to portion, track, and enjoy.

Macros per serving

  • Calories: 470

  • Protein: 33g

  • Carbohydrates: 18g

  • Fat: 43g

Makes 4 servings

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Ingredients

  • Approx. 320g / 2 foot-long white bread rolls

  • 80g Cooper’s Sharp White American cheese

  • 400g Trader Joe’s 100% grass-fed shaved beef ribeye
    (~9g fat per 100g)

  • 100g brown onion

  • 150g green bell peppers

  • Salt, to taste

  • Pepper, to taste

  • ¼ tsp garlic powder

  • ¼ tsp onion powder

Instructions

1. Prepare the vegetables

Thinly slice the brown onion and dice the green bell peppers.

2. Sauté the vegetables

Heat a large non-stick skillet over medium heat and lightly spray with canola or olive oil.
Add the onion and bell peppers and sauté for 3–4 minutes, stirring occasionally, until softened and lightly caramelized. Season with a pinch of salt and pepper.

3. Cook the beef

Add the shaved ribeye to the skillet with the vegetables. Season with garlic powder, onion powder, salt, and pepper.
Cook for 2–3 minutes, stirring frequently, until the beef is just cooked through.

4. Add the cheese

Reduce heat to low. Lay the Cooper Sharp cheese directly over the beef and vegetable mixture.
Allow it to melt, then gently mix until everything is evenly coated.

5. Prepare the rolls

Slice the foot-long rolls lengthwise and divide them into four equal portions.

6. Assemble the hoagies

Evenly divide the cheesesteak mixture into four portions and spoon into the rolls.

7. Serve

Serve immediately while hot.
Optional: pair with a simple side salad or roasted vegetables for added fiber.

Nutrition notes and simple adjustments

Fiber considerations

This recipe is lower in fiber due to the white hoagie roll. To support digestion:

  • Add a side salad or roasted vegetables

  • Swap to a whole-grain hoagie roll if preferred (texture will change)

Fat adjustments

Traditional ribeye and American cheese bring the fat content up, which is completely reasonable in a balanced diet—especially when protein needs are higher.

If you want to lower calories or fat:

  • Use reduced-fat or fat-free American-style cheese

  • Slightly reduce the amount of cheese per hoagie

  • Choose a leaner shaved beef cut while keeping portions the same

Balance over perfection

You do not need to “health-ify” every meal to make progress. Enjoying the real version occasionally fits into a sustainable approach to nutrition. Focus on overall patterns, not individual meals.

Why this macro-friendly Philly cheesesteak works

As a dietitian and coach, I care about meals that are:

  • Satisfying, so you actually enjoy eating them

  • Protein-forward, to support muscle and recovery

  • Simple to track, with no complicated swaps

This hoagie checks all three boxes.

Want more macro-friendly comfort food recipes?

I share hundreds of balanced, realistic recipes like this inside my programs and recipe collections—designed to support muscle building, fat loss, and long-term consistency.

The post Philly Cheesesteak Hoagie appeared first on BiaBody.

]]> https://bia-body.com/philly-cheesesteak-hoagie/feed/ 0 Giant S’mores Cookie https://bia-body.com/giant-smores-cookie/ https://bia-body.com/giant-smores-cookie/#respond Tue, 16 Dec 2025 18:23:45 +0000 https://bia-body.com/?p=106286 Cookies don’t need a special occasion to earn their place in the kitchen. Long before they became tied to holidays, cookies were simply a practical way to turn basic pantry ingredients into something comforting, shareable, and satisfying. Over time, they’ve …

Giant S’mores Cookie Read More »

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]]> Cookies don’t need a special occasion to earn their place in the kitchen. Long before they became tied to holidays, cookies were simply a practical way to turn basic pantry ingredients into something comforting, shareable, and satisfying. Over time, they’ve remained popular for one reason: they deliver a lot of enjoyment with relatively simple ingredients.

These giant s’mores cookies take everything people love about a classic s’more — chocolate, marshmallow, and graham cracker — and turn it into a soft, chewy cookie with crisp edges and a molten center. The recipe is intentionally balanced rather than “cleaned up” to the point of losing texture or flavor. A few strategic ingredient choices keep the macros reasonable while preserving what makes the cookie worth baking in the first place.

Macros per 1 giant cookie
408 calories
5g protein
65g carbs
16g fat

Ready to dive in?

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Ingredients

Makes 6 large cookies (or 12 small)

  • 1/2 cup (113g) I Can’t Believe It’s Not Butter (light), melted

  • 30g powdered sucralose

  • 15g caster sugar

  • 1/2 cup (100g) dark brown sugar

  • 1 tsp vanilla essence

  • 1/2 tsp espresso powder or 2 tsp finely ground coffee beans

  • 1 1/4 cups (156g) all-purpose flour

  • 1/2 tsp baking soda (measure carefully or you’ll end up with giant blobs for cookies!)

  • 1 egg, room temperature

  • 1 cup (170g) semi-sweet chocolate chips

  • 3 mini chocolate rectangles (I used mini Hershey bars — 1 square per cookie)

  • 6 large marshmallows

  • 6 squares graham crackers

Method

  1. Preheat the oven to 350°F (175°C). Line a baking sheet with parchment paper and set aside.

  2. In a bowl or stand mixer, add the melted butter, caster sugar, powdered sucralose, and brown sugar. Mix for 2–3 minutes until well combined.
    Crack in the egg and whisk for 1–2 minutes until smooth. Add the vanilla essence and mix to combine.

  3. In a separate bowl, combine the all-purpose flour, baking soda, and espresso powder. Mix well.

  4. Gradually incorporate the dry ingredients into the wet mixture until just combined. Add the chocolate chips last and gently fold through. Avoid overmixing.

  5. On the prepared baking sheet, place 6 graham cracker squares, spacing them 2–3 inches apart. Top each with a mini chocolate rectangle.

  6. Add 1 large marshmallow on top of each cracker and gently press to flatten (refer to my IG video for visual guidance). Scoop a portion of cookie dough, flatten it slightly, and place it over the marshmallow, fully covering the cracker and chocolate.

  7. Bake for 12–13 minutes, or until the edges are golden and crisp while the center remains soft and chewy.

  8. Allow the cookies to cool completely for 25–30 minutes before serving. This step is important for structure and texture.

Tips and substitutions

If you’d like to make small adjustments without compromising what makes these cookies enjoyable, a few swaps work well:

  • Some or all of the sugar can be replaced with a non-caloric sweetener like Swerve. In this recipe, the caster sugar can be removed entirely without affecting structure or sweetness.

  • Up to ~30g of the flour can be replaced with a protein-enriched alternative for a slight protein boost. Pushing this further will noticeably change the texture.

  • Over-substituting ingredients often leads to dry, dense cookies with a chalky mouthfeel.

The aim isn’t to turn this into a low-calorie novelty recipe. It’s to understand where flexibility exists, make intentional choices if needed, and enjoy the final result without overthinking it.

Why you’ll love this recipe

  • Classic s’mores flavors baked into a soft, chewy cookie

  • Crisp edges with a gooey marshmallow and melted chocolate center

  • Simple ingredients with smart swaps that actually work

  • Macro-aware approach without sacrificing texture or flavor

  • Easy to batch, share, and store for later

Want more macro-friendly recipe favorites?

If you enjoyed this recipe and want more desserts, breakfasts, and savory options that fit your macros without feeling restrictive, you’ll love Holly’s Macro-Friendly Recipe Book. It’s filled with practical, flavorful recipes designed to work in real life — the kind you’ll come back to week after week. Add it to your kitchen lineup and keep enjoying food that supports your goals without giving up the foods you love.

The post Giant S’mores Cookie appeared first on BiaBody.

]]> https://bia-body.com/giant-smores-cookie/feed/ 0 Macro-friendly Caramel Pecan Cheesecake https://bia-body.com/macro-friendly-caramel-pecan-cheesecake/ https://bia-body.com/macro-friendly-caramel-pecan-cheesecake/#respond Tue, 25 Nov 2025 22:02:03 +0000 https://bia-body.com/?p=106273 A lightened-up caramel pecan cheesecake made with a creamy yogurt and cream-cheese filling, a simple graham crust, and a crunchy pecan pie topping. Perfect for Thanksgiving or holiday gatherings.

Read more ›

The post Macro-friendly Caramel Pecan Cheesecake appeared first on BiaBody.

]]>

If you’re looking for a show-stopping Thanksgiving dessert, this Caramel Pecan Cheesecake is the one that steals the spotlight. It’s rich, velvety, perfectly sweet, and layered with a warm, buttery pecan topping that tastes like the best parts of pecan pie and cheesecake combined.

Every bite hits that perfect balance of creamy, crunchy, and caramel-sweet — and the best part is that this version keeps the calories and macros in check without sacrificing flavor.

Whether you’re bringing this to a family gathering or treating yourself to a holiday bake-off moment, this cheesecake never fails to impress.

Macros Per Serve

417 Calories
12.5g Protein
47g Carbs
25g Fat

Get the recipe for Holly’s most requested holiday cheesecake!

Sign up to view the full recipe breakdown, topping instructions, and the macro-friendly twist that makes this dessert a standout.

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Ingredients — Makes 10 Serves

Crust

  • 220g Graham cracker (cinnamon) crumbs / plain biscuits

  • 75g I Can’t Believe It’s Not Butter

  • 50g Coconut flour (or regular flour)

Cheesecake Filling

  • 400g Fat-free Greek yogurt

  • 500g ⅓-fat cream cheese

  • 4g powdered sweetener (sucralose)

  • 1 tsp vanilla essence

  • ½ tsp cinnamon

  • 2 packets gelatin

  • 100 ml boiling water (to dissolve gelatin)

Pecan Pie Topping

  • 150g honey pecans (diced or whole)

  • 40g I Can’t Believe It’s Not Butter

  • 100g packed Swerve light brown sugar substitute

  • 40 ml light corn syrup

  • 100 ml fat-free half & half

  • ½ packet gelatin

  • 100 ml boiling water (for the gelatin)

Instructions

Make the Crust

  1. Preheat oven to 380°F (193°C).

  2. Lightly spray a 9-inch springform pan with nonstick spray.

  3. Line the bottom with parchment, allowing some to hang over the edges.

  4. Cut a strip of parchment to line the sides as well.

  5. In a medium bowl, mix graham crumbs, coconut flour, and melted butter until fully combined.

  6. Press firmly and evenly into the bottom of the springform pan.

  7. Bake for 10 minutes, then remove and let cool completely.

Make the Cheesecake Filling

  1. While the crust cools, add softened cream cheese, Greek yogurt, sweetener, vanilla, and cinnamon to a stand mixer or food processor. Blend until smooth.

  2. Dissolve 2 packets of gelatin in 100 ml boiling water, whisking until fully dissolved.

  3. Add gelatin mixture to the cheesecake batter and mix again.

  4. Pour filling over cooled crust and smooth the top.

  5. Tap the pan gently on the counter to release air bubbles.

  6. Refrigerate overnight for best results (minimum 3 hours).

Make the Pecan Pie Topping

  1. Preheat oven to 325°F (163°C).

  2. Spread pecans on a baking sheet and toast for 7–10 minutes until fragrant (optional but recommended).

  3. In a saucepan, combine butter, brown sugar substitute, corn syrup, and half & half.

  4. Dissolve ½ packet gelatin in 100 ml boiling water.

  5. Bring the saucepan mixture to a gentle bubble, then stir in the gelatin mixture.

  6. Add toasted pecans and coat evenly.

  7. Let cool to room temperature.

  8. Pour over the chilled cheesecake.

  9. Refrigerate for at least 2 hours to set.

Serve

Slice and serve with whipped cream or your favorite ice cream.
Enjoy — this one is a showstopper!

Why you’ll love this recipe

  • Creamy cheesecake texture with a crunchy caramel pecan layer

  • Perfect for holiday gatherings and celebrations

  • Easy to prepare ahead for stress-free serving

  • Macro-friendly twist without compromising flavor

  • Impress-everyone presentation with minimal effort

Want more macro-friendly recipe favorites?

If you loved this recipe and want even more desserts, breakfasts, and savory favorites that fit your macros without sacrificing flavor, you’ll absolutely enjoy Holly’s Macro-Friendly Recipe Book. It’s packed with easy, delicious, and versatile recipes just like this one — all designed to help you stay on track while still enjoying the foods you love. Grab your copy and keep building a recipe collection you’ll use every week.

The post Macro-friendly Caramel Pecan Cheesecake appeared first on BiaBody.

]]> https://bia-body.com/macro-friendly-caramel-pecan-cheesecake/feed/ 0 High-protein Smoked Bacon Gouda Mac n Cheese https://bia-body.com/high-protein-smoked-bacon-gouda-mac-cheese/ https://bia-body.com/high-protein-smoked-bacon-gouda-mac-cheese/#respond Tue, 25 Nov 2025 20:55:52 +0000 https://bia-body.com/?p=106269 A creamy, smoky, high-protein smoked bacon gouda mac n cheese made with turkey bacon and lighter ingredients. The perfect macro-friendly side dish.

Read more ›

The post High-protein Smoked Bacon Gouda Mac n Cheese appeared first on BiaBody.

]]> If you’re looking for a side that steals the show, this Smoked Bacon Gouda Mac n Cheese is about to earn a permanent spot on your table. It’s creamy, smoky, buttery, and loaded with rich, melty cheese—everything comfort food should be. The best part? It packs impressive protein while keeping the macros balanced, making it one of those “indulgent without going overboard” recipes you’ll want to make again and again.

Whether you’re hosting a big family gathering or contributing a standout dish to a potluck, this savory crowd-pleaser delivers every single time. One bite in, and you’ll understand why this recipe gets requested on repeat.

Macros per serve

368 Calories
25g Protein
33g Carbs
14g Fat

Unlock This High-Protein Comfort Classic!

Sign in to access Holly’s indulgent-but-balanced Smoked Bacon Gouda Mac n Cheese—packed with flavor and protein.

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Ingredients — Serves 10

450g Smart Protein Spiral Pasta Vette
1 teaspoon salt
50g I Can’t Believe It’s Not Butter
40g all-purpose flour
2 cups (200g) Gouda cheese, freshly grated
1 cup (100g) sharp cheddar, freshly grated
150g turkey bacon (you can use real bacon but the fat content will be much higher)
650ml (2% milk)
1/4 tsp nutmeg, ground (optional)

Topping

30g panko bread crumbs
1 teaspoon paprika
1 tablespoon parmesan cheese
1/2 teaspoon parsley, fresh, minced super fine (optional)

Instructions

  1. Cook the pasta:
    Boil the 450g protein spiral pasta in salted water until al dente. Drain and set aside.

  2. Cook the turkey bacon:
    Crisp 150g turkey bacon in a skillet, then chop and set aside.

  3. Make the roux:
    In a large pot, melt 50g I Can’t Believe It’s Not Butter over medium heat. Whisk in 40g flour and cook for 1–2 minutes.

  4. Add the milk & thicken:
    Slowly whisk in 650ml 2% milk. Cook until thickened, about 5 minutes.

  5. Add the cheese:
    Turn heat to low and stir in the 200g Gouda, 100g sharp cheddar, and 1/4 tsp nutmeg (optional). Stir until completely melted and smooth.

  6. Combine everything:
    Add the cooked pasta and turkey bacon to the cheese sauce and mix well.

  7. Add the topping:
    Sprinkle over 30g panko, 1 tsp paprika, 1 tbsp parmesan, and parsley (optional).

  8. Bake:
    Transfer to a greased baking dish and bake at 350°F (175°C) for 20–25 minutes until golden.

  9. Serve:
    Rest 5 minutes, then serve warm.

Why you’ll love this recipe

  • Creamy, smoky, and ultra-comforting — the perfect blend of Gouda, cheddar, and warm spices.

  • High in protein thanks to smart ingredient swaps that keep the macros aligned with your goals.

  • Holiday-worthy flavor that feels indulgent without being heavy or overly rich.

  • Crowd-pleasing and reliable — guests always ask for seconds (and the recipe).

  • Easy to prep ahead so you can stress less and enjoy more time with family.

  • Balanced ingredients that deliver that classic mac n cheese experience with a lighter twist.

  • Simple step-by-step instructions anyone can follow, even on a busy holiday cooking day.

  • Perfect for potlucks, Thanksgiving, or cozy winter dinners when comfort food is calling.

Want more macro-friendly recipe favorites?

If you love recipes that feel indulgent and align with your goals, you’ll find hundreds more inside Holly’s BiaFit app. From high-protein comfort meals to quick weeknight dinners and science-backed workout programs, everything you need to stay consistent is right at your fingertips.

You can check out the app and explore the full recipe library, training programs, and progress-tracking tools here: https://getbiafit.com/

The post High-protein Smoked Bacon Gouda Mac n Cheese appeared first on BiaBody.

]]> https://bia-body.com/high-protein-smoked-bacon-gouda-mac-cheese/feed/ 0 Hot Honey Jalapeño Corn Bread Pudding Recipe https://bia-body.com/hot-honey-jalapeno-corn-bread-pudding/ https://bia-body.com/hot-honey-jalapeno-corn-bread-pudding/#respond Tue, 25 Nov 2025 00:05:41 +0000 https://bia-body.com/?p=106266 If you’re looking for a standout side dish this Thanksgiving, this Hot Honey Jalapeño Corn Bread Pudding belongs at the very top of your menu. It hits every note: a warm sweetness from the hot honey, creamy richness from the …

Hot Honey Jalapeño Corn Bread Pudding Recipe Read More »

The post Hot Honey Jalapeño Corn Bread Pudding Recipe appeared first on BiaBody.

]]> If you’re looking for a standout side dish this Thanksgiving, this Hot Honey Jalapeño Corn Bread Pudding belongs at the very top of your menu. It hits every note: a warm sweetness from the hot honey, creamy richness from the pepper jack and cheddar, and a perfect kick from fresh jalapeños and crispy turkey bacon.

It’s cozy. It’s bold. It’s unforgettable.
Serve it warm and watch it disappear—there won’t be a single spoonful left.

Macros per serving

448 calories
24g protein
40g carbs
24g fat

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Ingredients (makes 9 servings)

  • 1 box (240g) Jiffy Corn Muffin Mix

  • 115g I Can’t Believe It’s Not Butter Light, melted

  • 2 large eggs, beaten

  • 1 can (425g) whole kernel corn, drained

  • 1 can (425g) cream-style sweet corn

  • 1 cup (225g) reduced-fat sour cream (or low-fat Greek yogurt)

  • 1–2 tbsp hot honey

  • 150g sharp cheddar cheese, shredded

  • 150g shredded pepper jack cheese (reserve some for topping)

  • 200g turkey bacon, cooked until crisp and crumbled (reserve some for topping)

  • 2 fresh jalapeños, seeded and finely diced

  • 115g (1 can) mild green chiles

Finishing

  • Extra hot honey

  • Flaky salt

  • Extra bacon

  • Jalapeño slices

Instructions

  1. Preheat
    Heat your oven to 350°F (175°C). Lightly grease a 9×13-inch baking dish.
  2. Mix the wet ingredients
    In a large bowl, whisk together the melted butter, beaten eggs, sour cream (or Greek yogurt), and hot honey until smooth.
  3. Add the corn
    Fold in the drained whole kernel corn and the cream-style corn.
  4. Add the dry mix
    Pour in the Jiffy Corn Muffin Mix and stir until just combined—avoid overmixing.
  5. Fold in the add-ins
    Add the cheddar, pepper jack (reserving a handful), crumbled turkey bacon (reserving a small amount), diced jalapeños, and green chiles. Gently fold everything together.
  6. Transfer to the baking dish
    Spread the mixture evenly into the prepared pan.
  7. Top it
    Sprinkle over the reserved pepper jack cheese, extra bacon, and a few jalapeño slices.
  8. Bake
    Cover with foil and bake for 45–55 minutes. Remove the foil for the final 10 minutes. The center should be set and the top lightly golden. A toothpick should come out mostly clean.
  9. Finish
    Let it rest for 10 minutes, then drizzle lightly with hot honey and finish with a pinch of flaky salt.
  10. Serve
    Slice and serve warm as a Thanksgiving side—or enjoy it all on its own. It’s that good.

Why you’ll love this recipe

  • It’s the perfect balance of sweet heat—hot honey + jalapeños make every bite addictive.

  • Creamy pepper jack and cheddar give it that rich, cozy comfort-food feel.

  • Uses simple pantry staples but tastes like a gourmet holiday side.

  • The crispy turkey bacon adds the best savory crunch.

  • It bakes up golden, fluffy, and incredibly satisfying.

  • It feeds a crowd and disappears fast—everyone goes back for seconds.

  • It works as a holiday side or a standalone comfort dish.

  • It’s macro-friendly without tasting “healthy” at all.

Want more macro-friendly recipes?

If you love recipes like this—comfort food made lighter without sacrificing flavor—you’ll find even more inside Holly’s Macro-Friendly Cookbook, packed with creative, protein-forward meals designed to support your goals and satisfy your cravings. Perfect for the holidays or any time of year.

The post Hot Honey Jalapeño Corn Bread Pudding Recipe appeared first on BiaBody.

]]> https://bia-body.com/hot-honey-jalapeno-corn-bread-pudding/feed/ 0 Reduced-Fat, High-Protein Banana Muffins https://bia-body.com/reduced-fat-high-protein-banana-muffins/ https://bia-body.com/reduced-fat-high-protein-banana-muffins/#respond Thu, 09 Oct 2025 00:33:38 +0000 https://bia-body.com/?p=106247 If you’ve ever wanted a sweet, satisfying snack that fits your macros, these Reduced-Fat High-Protein Banana Muffins are exactly what you need. Light, fluffy, and naturally sweetened with ripe bananas, they deliver that bakery-style comfort without the excess calories or …

Reduced-Fat, High-Protein Banana Muffins Read More »

The post Reduced-Fat, High-Protein Banana Muffins appeared first on BiaBody.

]]> If you’ve ever wanted a sweet, satisfying snack that fits your macros, these Reduced-Fat High-Protein Banana Muffins are exactly what you need. Light, fluffy, and naturally sweetened with ripe bananas, they deliver that bakery-style comfort without the excess calories or fat. Each muffin packs 10 grams of protein and just 121 calories, making them perfect for breakfast on the go, a pre-workout boost, or a guilt-free dessert. Using Greek yogurt, egg whites, and a whey–casein protein blend, this recipe achieves the ideal balance of moisture, flavor, and nutrition.

Grab the Recipe & Start Baking!

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Ingredients – Makes 8 Muffins

  • 100 g all-purpose flour

  • 60 g vanilla or cinnamon protein powder (a whey–casein blend works best; I used Apple Cinnamon Whey Isolate by Legion)

  • 1 tsp (4 g) baking powder

  • ½ tsp (2 g) baking soda

  • Pinch of salt

  • 200 g (2–3 medium) ripe bananas, mashed

  • 2 large egg whites

  • ½ cup (115 g) nonfat Greek yogurt (I used Ratio Protein Vanilla with 29 g protein)

  • ¼ cup (60 ml) unsweetened almond milk (or skim milk)

  • 30 g granulated sweetener (I used Splenda Zero Calorie Sweetener)

  • 1 tsp vanilla extract

  • ½ tsp cinnamon (optional)

Optional Mix-Ins (adjust macros as needed):

  • 2 tbsp mini chocolate chips (adds ~1 g fat and ~2 g carbs per serving)

  • 2 tbsp chopped walnuts or pecans (adds ~2 g fat per serving for extra crunch)

  • A swirl of peanut butter powder mixed with water on top before baking

Instructions

  1. Preheat oven to 350°F (175°C). Lightly spray a cupcake or muffin tin.

  2. In a bowl, whisk together the dry ingredients — flour, protein powder, baking powder, baking soda, salt, and cinnamon (if using).

  3. In a separate bowl, combine the wet ingredients — mashed bananas, egg whites, Greek yogurt, almond milk, sweetener, and vanilla extract.

  4. Gently fold the wet mixture into the dry ingredients until just combined. Avoid over-mixing to maintain a light, fluffy texture.

  5. Divide the batter evenly among 8 muffin cups (or mini loaf molds), filling each about three-quarters full.

  6. Bake for 18–22 minutes, or until a toothpick inserted into the center comes out clean.

  7. Allow the muffins to cool before removing them from the tin. The texture will firm up as they cool.

  8. Serve warm with a small dollop of I Can’t Believe It’s Not Butter Light, if desired.

Why You’ll Love This Recipe

✅ Perfectly fluffy texture — not dense or dry
✅ Naturally sweetened with bananas
✅ Macro-friendly: 10g protein and only 121 calories each
✅ Quick prep, easy clean-up
✅ Great base for flavor variations like cinnamon, chocolate chip, or peanut butter swirl

Soft, fragrant, and perfectly balanced, these high-protein banana muffins prove that healthy eating doesn’t have to mean giving up flavor. They’re simple to prep, quick to bake, and stay moist for days—ideal for weekly meal prep or a grab-and-go snack. Each bite delivers the comfort of banana bread with the nutritional profile of a fitness-friendly treat. Pair one with your morning coffee or enjoy post-workout to support recovery while satisfying your sweet tooth.

The post Reduced-Fat, High-Protein Banana Muffins appeared first on BiaBody.

]]> https://bia-body.com/reduced-fat-high-protein-banana-muffins/feed/ 0 Buffalo Chicken Stuffed Crust Pizza (High Protein Recipe) https://bia-body.com/buffalo-chicken-stuffed-crust-pizza-high-protein-recipe/ https://bia-body.com/buffalo-chicken-stuffed-crust-pizza-high-protein-recipe/#respond Thu, 02 Oct 2025 00:46:34 +0000 https://bia-body.com/?p=106236 Who says pizza night has to derail your nutrition goals? 🍕🔥 This Buffalo Chicken Stuffed Crust Pizza is everything you love about cheesy comfort food—with a spicy buffalo twist—and it still fits your macros. Each slice comes in at just …

Buffalo Chicken Stuffed Crust Pizza (High Protein Recipe) Read More »

The post Buffalo Chicken Stuffed Crust Pizza (High Protein Recipe) appeared first on BiaBody.

]]> Who says pizza night has to derail your nutrition goals? 🍕🔥

This Buffalo Chicken Stuffed Crust Pizza is everything you love about cheesy comfort food—with a spicy buffalo twist—and it still fits your macros. Each slice comes in at just 318 calories with 30g of protein, making it a perfect balance of indulgence and fuel for your body.

As a dietitian and someone who’s all about making food work for your fitness goals, I love recipes like this because they’re fun to make, shareable, and leave you feeling satisfied—not sluggish. With a few smart swaps, you get the flavor and texture of a classic stuffed crust pizza but with nearly triple the protein of a fast-food slice.

Macros per Serving

  • 318 Calories

  • 30g Protein

  • 26.4g Carbs

  • 11g Fat

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Ingredients – Makes 10 slices

For the base

  • 500 g pizza dough (Publix or similar)

  • 20 g I Can’t Believe It’s Not Butter Light (melted)

  • 8–9 reduced-fat mozzarella cheese sticks

  • 4 g sesame seeds

  • 10 g cornmeal or all-purpose flour (for dusting)

For the filling

  • 60 ml Buffalo Wild Wings Medium Buffalo Sauce (plus extra for drizzling)

  • 300 g cooked shredded chicken (rotisserie works great—any chicken will do)

  • 225 g fresh mozzarella ball, sliced into 8 pieces

  • 150 g part-skim shredded mozzarella (or crumbled blue cheese, if preferred)

  • 30 g red onion, thinly sliced (optional)

  • 15 g green onions, thinly sliced (for garnish)

  • 30 g freshly grated Parmesan cheese

Instructions

Step 1 – Prep the oven and baking sheet
Preheat the oven to 400°F. Brush or spray a large baking sheet with oil and sprinkle with cornmeal to prevent sticking.

Step 2 – Sauce the chicken
In a mixing bowl, toss the shredded chicken with half of the buffalo sauce until evenly coated.

Step 3 – Shape the dough
On a lightly floured surface, shape the pizza dough into a circle. To make the stuffed crust, place cheese sticks around the edge, fold the lip of the dough over them, and seal firmly with a fork or by pressing down with your fingers. Transfer dough to the prepared baking sheet.

Step 4 – Season the crust
Melt the butter (about 20 seconds in the microwave), stir in sesame seeds, and brush around the edges of the dough for a flavorful crust. Bake for 8 minutes, then remove from the oven.

Step 5 – Add toppings
Spread the remaining buffalo sauce evenly over the par-baked crust. Top with the buffalo chicken, mozzarella ball (one slice per pizza serve), red onion (if using), and shredded mozzarella.

Step 6 – Final bake
Return the pizza to the oven and bake for 15–17 minutes, until the crust is golden and the cheese is melted and bubbly.

Step 7 – Garnish and serve
Sprinkle with fresh Parmesan cheese, green onions, and a drizzle of remaining buffalo sauce if desired. Slice and serve immediately.

Why You’ll Love This Recipe

This isn’t your average pizza—it’s protein-packed, macro-friendly, and calcium-rich. Each slice supports your goals whether that’s muscle building, fat loss, or simply enjoying a healthy, balanced diet.

You’ll feel just as satisfied as if you ordered from your favorite pizzeria, but without the heavy calorie load (and with the added bonus of a gooey stuffed crust!).

Final Thoughts

Balance doesn’t mean restriction—it means making smart swaps so you can enjoy all the foods you love while fueling your body. This Buffalo Chicken Stuffed Crust Pizza is the perfect example of how comfort food and fitness can go hand in hand.

👉 If you try this recipe, share it with me on Instagram @HollyTBaxter and tag #ProteinPizza. I’d love to see your creations!

The post Buffalo Chicken Stuffed Crust Pizza (High Protein Recipe) appeared first on BiaBody.

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