Coconut Cream Quest Pie

Coconut Cream Quest Pie

If you follow my CrunchandLunch Instagram you probably know I can be pretty delayed with transferring my IG posts and recipes on to my blog. For that, I sincerely apologize.

About a week ago I headed over to GNC for my usual supplements and box of questbars (since they have a buy 2 bars get 1 free deal). Naturally, I stick to double chocolate chunk and cookies and cream (Duh!!), but last week the coconut cashew bar caught my eye.  I bought a few to experiment with, test, and try. The first try on this coconut cream quest pie was actually spot on!

Want to know the best part?

…This recipe is Candyce Approved (my sister)


I do have one warning before attempting this super simple recipe: WATCH YOUR TOASTING COCONUT! I nearly set my house on fire via toaster oven. Thank the Lord my Mom heard me freaking out, (she deals with these situations much better than I do.)



If you would like to watch a fun 15 second recipe tutorial video accompanied with some killer tunes head over to my Instagram page, CrunchandLunch.



- Coconut cashew questbar

-Non stick cooking spray

-1 Tbsp. Sugar free jello pudding (i used white chocolate but vanilla is fine)

- 1/4 Cup fat free milk

-A drop of coconut extract (be ever so careful and taste the cream to see if you want to add a smidge more)

-1 tsp toasted coconut (optional)


1. Preheat oven at 350

2. Cut questbar in half and roll each half out

3. Very lightly spray 2 muffin tins and press questbar inside

4. Bake for 7 minutes or until fluffy and edges have browned

5. In a small bowl combine pudding powder, milk, and coconut extract. Stir and let sit– it should thicken.

6. Toast coconut in oven for a couple of minutes (watch it carefully! I started a fire the first time)

7. Top each mini crust with cream and toasted coconut


Nutritional Facts(with toasted coconut):

Serving size: 2 mini pies

Cals: 217

Fat: 7g

Carbs: 32g

Fiber: 17g

Protein: 23g

Sodium: 312mg

Sugar: 6g



Cookies and Cream Protein Crepe

Cookies and Cream Protein Crepe

My sisters engagement party is right around the corner and it happens to be a backyard brunch with an assortment of crepes!

I have been so excited to indulge that I honestly could not wait any longer and needed something to fulfill my creepy crepe craving (ok, not so creepy). Use this crepe recipe as your base and fill it with whatever you want! Strawberries, bluueberries, bananas, nutella, peanut butter, fluff, honey, agave… literally anything.

You can always opt for a savory crepe which can be filled with chicken, eggs, cheese, spinach, etc.


What really matters is on the inside ;)


Protein Crepe Ingredients:

- 1 scoop protein powder (I used fitmiss vanilla chai)

- 1/4 cup egg whites

- 1/4 cup unsweetened almond milk

- 1 packet stevia


Topping Ingredients:

- 1 Tbsp. vanilla light and fit greek yogurt

- 1/2 Tbsp. nutella

- 2 Tbsp. fat free reddi whip


1. Blend all ingredients together

2. Coat skillet with cooking spray (I use butter flavor)

3. Turn heat on high and allow pan to get very hot BEFORE pouring in the batter

4. Pour in batter and immediately reduce heat to low

5. Cook for approx. 3 minutes, flip, and cook for an additional 45 seconds-1 minute

6. Lay the crepe on a plate, smear top half with nutella and add half of your crushed oreo then fold over once

7. Smear half of your folded crepe with greek yogurt and fold once more

8. Top with fat free cool whip or reddi whip and the other half of your crushed oreo




 Nutrition Facts: (Just the crepe)

Servings: 1

Serving Size: 1 large crepe

Calories: 131

Fat: 2g

Sodium: 239mg

Carbs: 2g

Fiber: 1g

Sugar: 1g

Protein: 23g


Nutrition Facts: (With Topping)

Servings: 1

Serving Size: 1 Crepe with topping

Calories: 248

Fat: 8g

Sodium: 293mg

Carbs: 19g

Fiber: 2g

Sugar: 12g

Protein: 25g

Fat Free 4th of July Jello Parfait

Fat Free 4th of July Jello Parfait

I’m in 4th of July denial.

Torrential downpours on the Island have been putting quite the damper on this festive holiday. So why not sweeten up this sour day with a fat free and fabulous dessert?!

Liberate yourself from those dessert cravings and countless calories with this treat :)

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- 1 sugar free Jello cup

- 1/8 cup (or 20g) fresh blueberries

- 4 Tbsp. fat free Reddi Whip



1. Spoon jello into a cup or bowl

2. Top with blueberries, Reddi Whip, and anything else you desire!


 Nutrition Facts:

Servings: 1

Serving Size: 1 Jello cup

Calories: 30

Fat: 0g

Sodium: 0mg

Carbs: 5g

Fiber: 0g

Sugar: 4g

Protein: 1g


Apple Cinnamon Protein Mug Cake

Apple Cinnamon Protein Mug Cake

This is by far the best mug cake I have ever made. Enough said. ENJOY.

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- 2 Tbsp coconut flour

- 2 Tbsp Cellucor Cinnamon Swirl protein powder

- 1/2 tsp. baking powder

- 4 Tbsp. egg whites

- 2 Tbsp. (separated) Chobani apple cinnamon greek yogurt

- 2 Tbsp. unsweetened almond milk

- dash of cinnamon (optional)

- 2 packets stevia



1. Spray a mug or ramekin with nonstick cooking spray

2. In a medium sized bowl mix dry ingredients

3. Add in egg whites, almond milk, and only 1 Tbsp. of greek yogurt

4. Pour batter into greased mug or ramekin

5. Microwave for 60 seconds

6. Top with remaining Tbsp of yogurt

NOTE: I drizzled SF syrup and fat free reddi whip on top!

 Nutrition Facts:

Servings: 1

Serving Size: 1 Mug Cake

Calories: 176

Fat: 3g

Sodium: 505mg

Carbs: 13g

Fiber: 5g

Sugar: 1g

Protein: 21g

Super Low Cal Lemon Blueberry Pancookies (Pancake Cookies!)

Super Low Cal Lemon Blueberry Pancookies (Pancake Cookies!)

Ever heard of a Pancookie?!


Today marks the birth of a new low calorie treat. They look like a cookie but taste more like a pancake, hence the name “Pancookie.”



- 1/2 cup granulated sugar

- 1 cup light and fit blueberry greek

- juice of 1 lemon

- 1 egg

- 1 tsp. baking powder

- 1 cup all purpose flour

- 1/4 tsp. salt

- 1/2 cup blueberries



1. Preheat oven to 350. Line baking sheet with aluminum foil and spray with non-stick cooking spray

2. In medium bowl sift together flour, baking powder, and salt

3. In a larger bowl mix sugar, blueberry yogurt, lemon juice, and egg

4. Stir in flour mixture

5. Fold in blueberries

6. Using a tablespoon, spoon batter onto baking sheet

7. Bake for 10-15 minutes


 Nutrition Facts:

Servings: 34 Pancookies

Serving Size: 1 Pancookie

Calories: 31

Fat: 0g

Sodium: 39mg

Carbs: 6g

Fiber: 0g

Sugar: 3g

Protein: 1g


Chocolate Flexbowl Friday

Chocolate Flexbowl Friday

I woke up this morning with an intense sweet tooth. Knowing that even my protein pancakes smothered in syrup wouldn’t be enough to satisfy this ridiculous craving, I took a completely different route. I used oatmeal as my base to ensure I was having a filling and nutritious meal and then went WILDDD!


I am obsessed with Lavish Chocolate Oatmeal. I stumbled upon a box of these oats at Big Lots for only about $1.00! What a steal! After microwaving 30g of oats with just water I stirred in one packet of stevia and topped the oats with 5 grams of chocolate peanut butter muddy buddies and Reeses Puffs.


Seriously, best breakfast ever.

You’re Welcome.


Nutrition Facts:

Servings: 1

Serving Size: 1 bowl

Calories: 219

Fat: 6g

Sodium: 194mg

Carbs: 37g

Fiber: 3g

Sugar: 18g

Protein: 4g


Low Fat Banana Chocolate Chip Muffins

Low Fat Banana Chocolate Chip Muffins

Lately my family has been on a banana bread kick. The recipe my Mom uses is superb, however it isn’t the healthiest option. I took it upon myself to forgo some of the fat and create a much more nutritious version that is equally delicious!

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Not only did the entire batch disappear in one day, but it was even Candyce approved! My lovely sister Candyce is by far my biggest healthy dessert critic. She has been questioning my sweet treats ever since I guinea pigged her into trying my chickpea cookies (I was just experimenting!!)

Chickpea cookies– gross.

But these were a huge hit!

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- 3/4 cup all purpose flour (you can also use gluten free all purpose flour)

- 1/2 cup white sugar

- 1/2 tsp. baking soda

- 1/4 tsp. salt

- 1/2 tsp. cinnamon (optional)

- 1 large egg

-2 medium ripe bananas (very spotted and brown)

- 1 Tbsp. softened butter

- 1 Tbsp. unsweetened applesauce

- 60 Ghiradelli semisweet chocolate chips


  1. Preheat oven to 350 degrees F . Coat muffin pans with non-stick spray, or use paper liners
  2. In a medium bowl sift together the flour, baking soda, salt, and cinnamon,; set aside
  3. In a larger bowl mix bananas, sugar, egg, butter, and applesauce. Stir in flour mixture, and mix until smooth
  4. Using a tablespoon measurer, spoon approx. 2 tablespoons into each muffin cup
  5. Add 5 chocolate chips into each muffin tin and lightly stir into the batter with a spoon
  6. Bake for 20-25 minutes or until toothpick comes out clean

 Nutrition Facts:

Servings: 12 muffins

Serving Size: 1 muffin

Calories: 113

Fat: 3.3g

Sodium: 115mg

Carbs: 21g

Fiber: 1g

Sugar: 10g

Protein: 2g

WW Points: 3


Belmont Stakes and Zeggs

Belmont Stakes and Zeggs

My day began earlier than expected because apparently when my dog (Brandy) is up I must be up as well. I awoke to her body standing over me and her tongue pressed against my forehead.

After managing to get her off the bed I made my way downstairs to make my very first bowl of Zeggs!


For those of you who are unfamiliar with this creation, Zeggs (similar to Zoats, minus the oats) are a mixture of water, egg whites, and zucchini to increase the volume of your breakfast and keep you fuller longer. In this case, I decided to throw in cocoa powder, stevia, sliced strawberries, and shredded coconut as well. Looks beautiful but sounds disgusting! Well, I promise you that Zeggs are super sweet and delicious! I plan to perfect the recipe this week before posting it, so stay tuned :) .

Now I know I haven’t been posting very often. Ever since school ended I have been living up my summer, embarking on new journeys with my amazing friends. (Not to mention I’m 21 now.. which makes life just a little more fun and exciting…)

This past weekend my friends and I set out to the Belmont Stakes in hopes that we would witness history go down in front of our very eyes. Unfortunately that was not the case. However we still had a great time and met some interesting folks. One guy insisted on showing us his but tattoo which was a #YOLO on his right cheek, so that was more than amusing. The event also gave us an excuse to wear these fabulous hats!


P.S: Those beers in our hands were $10 a piece! Needless to say we only purchased one.

This was actually yesterday’s post that I forgot to submit! I will be posting again later so come back for another recap and a delicious and healthy recipe!

Quarter Cup Protein Pancakes (REVISED)

Quarter Cup Protein Pancakes (REVISED)

The other night I crept into the kitchen for a snack high in protein but low in fat and carbs. I hate going to bed with a messy kitchen but was just too wiped to do the dishes. So with most of my cooking utensils in the sink I reached in the drawer for the last measuring cup (which happened to be 1/4 cup) and decided to make do with that. Laziness never benefited me more…



- 1 scoop protein powder (I used Fitmiss Vanilla Chai)

- 1/2 tsp. baking powder

- 2 packets of sweetner (I use stevia)

- Dash of cinnamon (optional)

- 1/4 cup egg whites

- 1 Tbsp. unsweetened almond milk

-1/4 cup fat free ricotta

- 1/2 tsp. vanilla extract

- cooking spray


1. Whisk together dry ingredients in a medium bowl

2. Add in wet ingredients and either blend or mix well with a whisk or a fork

3. Coat a large skillet with cooking spray and make small pancakes with 1/4 cup of the batter at a time.

4. Cook on one side for 2-3 minutes, then flip and cook for an additional 1-2 minutes


Nutrition Facts (vary based on protein powder)

Servings: 1

Serving Size: 4 pancakes (the entire batter)

Calories: 179

Fat: 2g

Sodium: 580mg

Carbs: 8g

Fiber: 2g

Sugar: 5g

Protein: 29g

Healthy Melted BBQ Chicken Sandwich

Healthy Melted BBQ Chicken Sandwich

The semester is finally over which means I can get back to my gym and eating routine (Thank God!) My first day back I lifted hard, then decided to kick up the cardio with the best spinning class Long Island has to offer ;)


After class I nibbled on a Quest bar while food shopping. In an attempt to cleanse my palette of dining hall food I decided to dust off the grill and make myself a clean wholesome meal. This melted BBQ chicken sandwich was super quick, easy, and delicious! Great for family BBQ’s or picnics :)

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- 4oz. chicken breast

- 2 slices whole wheat bread

- 1 slice american cheese (I use fat free singles)

- 1 Tbsp. BBQ sauce (I use naturally delicious BBQ sauce)

- BBQ rub

- salt and pepper


1. Sprinkle both sides of chicken breast with salt, pepper, and rub

2. Grill (approx. 4 minutes on each side or until juices run clear)

3. Top chicken with cheese

4. Toast bread

5. Place chicken breast on bread, drizzle with BBQ sauce, and devour!

 Nutrition Facts (vary based on type of cheese, bread, and bbq sauce):

Servings: 1

Serving Size: 1 sandwich

Calories: 292

Fat: 6g

Sodium: 923mg

Carbs: 30g

Fiber: 6g

Sugar: 13g

Protein: 30g