dairy free

Pumpkin Protein Cake (gluten free, dairy free)

Pumpkin Protein Cake (gluten free, dairy free)

Single Serving Microwave Pumpkin Cake

My northeast friends, I hope you are holding up in the snow!  Luckily, I was home in NJ and didn’t get hit as badly as Cornell did, YIKES, over a foot. I don’t know about you though, but this weather makes me want to curl up with a cozy blanket, fuzzy socks,  a good book–or maybe Netflix ;), and a warm cake-y treat.


happy healthy fit


ENTER: pumpkin protein cake that take 5 minutes tops!

This recipe is also perfect for a busy morning when you want to get some protein in.  And, you can even pull a Colby and bring your protein cake bowl to eat on the way to class.  Look at that efficiency!

RELATED: High Protein Breakfasts for a Busy Morning


Plus, if you are feeling frisky like myself the other day, you can plop some *less healthy * FLUFF right on top.  My dad had it out for his hot cocoa and I just could not resist… check out that FLUFF-iness.


Okay, now to the good stuff.

What will you need?

  • A microwave
  • An appetite
  • 1 scoop vanilla plant based protein <– my FAVORITE and 20% discount
  •  1/4 c gluten free baking flour <– this works REALLY well
  • 1/3 c EACH liquid egg whites, canned pumpkin, almond milk
  • 1 tsp cinnamon
  • 1/2 tsp baking powder
  • 1/2 tsp vanilla extract
  • pinch of sea salt
  • pinch of nutmeg
microwave pumpkin protein cake

such great texture!

How do you make this pumpkin goodness?

  1.  Grease bowl with coconut oil if you want to flip onto a plate, as pictured 🙂
  2.  Combine all dry ingredients well in the bowl.
  3. Add milk, egg whites, and vanilla extract.  Whisk well.
  4.  Stir in pumpkin.
  5. Allow to sit for 3 minutes.
  6. Microwave for 2:30 – 3 minutes, or until center is cooked through.. or not, if you are about that 🙂
  7. Remove and allow to cool before flipping onto a plate.
  8. Add toppings and enjoy!


Let me know what you think if you try it! You can find me on IG@be.happyhealthyfit and FB@youmakeyouarmy!



PS. College students, check out the COLLEGE tab above for more recipes like this, and workouts too.

PSS. Have you followed me on Pinterest yet?  So much more Happy Healthy & Fit bonus content.


microwave protein cakes pumpkin




Posted by colbytriolo in college, College Living, healthy recipes, 0 comments
Healthy Eating Swaps

Healthy Eating Swaps

30 Day Blogging Challenge #25

I’m actually writing this on Wednesday because I will be locked up in a Computer Science building participating in a hack-a-thon all weekend. Not going to lie as nerdy as it is, I am pumped.

When I sat down to write this I was eating bowl of Chex, which then made me realize that in 25 days of blogging, I have yet to make a post strictly about food…. not sure if that is impressive or sad, so I’m going to change that.

Let’s talk healthy eating swaps.  Before you read, scroll down to the bottom and comment your favorite, I’m curious!  

Here we go…

Croutons -> Banana Chips or Roasted Chickpeas

Candy -> Apples with Peanut Butter, or Dark Chocolate

Pasta -> Cauliflower Rice or Black Bean Pasta

Bread -> Rice Cakes, Roasted Sweet Potatoes

Ice Cream -> Banana Ice Cream (simply: frozen bananas + tiny bit of almond milk… blend blend blend)

Specialty Lattes -> Almond/Coconut Milk Latte with added Cinnamon (powder not syrup)

Endless Nighttime Snacking -> Hot Tea

Chips or Pretzels -> Air Popped Popcorn

Bottled Salad Dressing -> Olive Oil and Balsamic Vinegar

Cereal  -> Overnight Oats

Sugar -> Cinnamon

Creamer -> Splash of Almond Milk + Pinch of Salt (cuts the bitter)


Now, it’s your turn! What is your favorite healthy eating swap?

xoxo YouMakeYou,


— Get tons more tips that are budget saving in my $2.50 eBook .. CollegeFit


Posted by colbytriolo in 30 Day Blogging Challenge, healthy recipes, 0 comments
It’s The Little Things Thursday #3

It’s The Little Things Thursday #3


First off, I need to apologize this is being sent out friday instead of thursday.  But, the reasoning is actually one of my ‘little things’ so I guess that makes it semi-okay?

What’s not semi-okay right now is the fact that I decided to type this outside and my laptop is black and its 90 degrees so my fingers are practically burning off.  DEDICATION AT ITS FINEST YMY FAM, DEDICATION RIGHT HERE.

If you read my recent post on my Top Tips to Stay on Track  , I mentioned some things like recognizing the small things and setting daily goals. For me, doing my weekly It’s The Little Things post helps me with just that; it reminds me to acknowledge even the smallest accomplishments and always be searching for positive vibes in my life.  I talk more about this in the first installment so feel free to read that, but in hopes of not losing your attention, here are this weeks Little Things that gave me happiness.

Dunkin Donuts Almond Milk Latte’s : I have had many almond milk lattes in my life, just never from Dunkin until about 2 days ago…. THEY ARE ONE OF THE BEST I HAVE EVER HAD.


exhibit A

carriage house

exhibit b

Fit University Trip: I went to Boston over the past weekend to spend time with Fit University (Nina, Holly, Sarah, thanks for being wonderful hosts) I guess this is more of a big thing,  but I enjoyed every second I had there.  I was surronded by extremely like-minded people, ate delicious healthy food, and had incredibly fun workouts ( I actually got to host one for Boston students).  DRUMROLL please…. it went so well that I got the go ahead to start a Fit University chapter at Cornell!!!! If you are a student here, make sure to like us on FB and follow us on IG where I will be updating you more and more as the semester approaches with details.

I slept till 11:30 today… : This is so strange, but I cannot remember the last time I slept past 8am, it must have been YEARS ago.  I am not even that sleep deprived, granted I do workout starting  between 6:30 and 8 each morning, but I enjoy that! I guess my body just needed  day off of that.  Not going to lie, I feel like I’ve wasted my entire day… and I didn’t get this posted in time (SORRY #YouMakeYou fam) but I also have had such a different morning (afternoon, I guess?) than usual and I am enjoying it .


Almond milk: I feel like a pure genius for this one, and I know you are all going to read this and be like ‘Colb, come on, really?’ BUT I started drinking a glass of almond milk every night when I get hungry after dinner instead of making a snack.  I have no idea why I have never thought of doing that until now, up until this point I have only had almond milk in recipes, or in cereal, but drinking it alone… AHHHHHHH!

I want to know:

What little thing made you happy today?

Have you ever drank almond milk by itself?


XOXO Colby

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Posted by colbytriolo in It's the Little Things Thursday, 0 comments

Dairy Free? No problem! Protein Pancakes.

As most of you know if you follow me on the gram  I am very lactose-intolerant to say the least.  One time, a restaurant didn’t realize butter was dairy– maybe, it’s a carb? 😉 hehe get it? — but they cooked my chicken in it and HHAAAAA BYE FELICIAAAAAA, ’twas very bad.  But, as a side note, one of my friends enlightened me on the fact that greek yogurt is often tolerated by lactose intolerant people so I tried it the other night and I WAS FINE!!! ALL HAIL.


Back to the point of this email– DAIRY/GLUTEN FREE PROTEIN PANCAKES as easy as can be and super delicious, not to mention picture worthy 😉


I’ve spent quite some time perfecting this recipe mostly because 1. who wants a crappy protein pancake? and 2. I kind of am obsessed with them…


Me to my roommate post spin sprawled on the floor: “I’m going to shower, and then make pancakes!”

Roommate with a large smile: “WOW! You like pancakes?! I didn’t know that!”

Sarcasm, if you’re wondering.  I’ve made them everyday since we’ve moved in BUT in all fairness they are healthy and I am not allowed to cook where I am living next semester so I am getting my share in now!

pancake ingredients


  • 1 scoop plant based protein (note: I have yet to try whey  but it should work–  let me know in the comments if you try)
  • 1.5 TB coconut flour*
  • 2 TB oat flour*
  • 1 egg white
  • 1/3 c almond milk + a bit of water POSSIBLY
  • pinch of salt
  • OPTIONAL: add ins of choice

* NOTE: you can sub the 2 flours for 1/4 c gluten free flour blend.

  1.  Mix all dry ingredients well in a bowl.
  2. Add egg white and almond milk and combine.  If your batter is too thick, add water until it is the consistency of normal pancake batter.  Like so..pancakes batter
  3. If desired, stir in add ins like berries, cinnamon, chocolate, etc.
  4. Heat a pan over medium heat and cook your pancakes, flipping once when about half the pancake has been cooked through.
  5.  Top with nut butter (gbutter is my favorite of all time and the macros are AMAZING! You can use YOUMAKEYOU for a discount and free shipping), fruit,GREEK YOGURT 😉 anything you desire, and enjoy!


If you make these, let me know what you think!

& always remember: YOU MAKE YOU



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Posted by colbytriolo in healthy recipes, 0 comments