gluten 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
Top Buys For Healthy Eating on a Budget

Top Buys For Healthy Eating on a Budget

Adulting is real, a real struggle too (sometimes).   Up until I turned 20 a few weeks ago I could pull the whole “ehh I’m still 19, I’m not an adult yet, I don’t have to worry about that”.  But LOL JK I’m 20 now and it’s time to embrace adulthood full on.  


Don’t get me wrong, I actually love being a real adult: living on my own, being respected at meetings, cooking whenever/whatever I want, pulling all nighters whenever the heck I want to (I say only because I am typing this at 5am Sunday morning after pulling my first all nighter of my life to watch the sunrise with a few friends
before we all leave for the summer <\3)

But adulting definetly has it struggles. Like the fact that you need 11 quarters–ELEVEN I TELL YOU– to do a full washer dryer cycle for laundry. Where do these machines expect us to get those? Excuse me while I purchase a quarter growing tree.

Although what I really want to focus this article on is not my dirty clothes, rather my rather perfected  list of go-to’s for healthy eating while sticking to a budget.

Before I go on, I want to mention my CollegeFit guide that touches on this and a whole lot more.  It is a guide that gives you all the tips and tricks to successfully balance health, fitness, and happiness in the college setting.  It is $2.50 here.

Big batch unsweetened iced tea. I drink unsweetened iced tea almost every day in img_5060the summer.  This big bottle will serve me for almost two weeks, which saves me $2 a day!  The entire bottle is $3-$4 at Wegmans.

Carrots. You guys know that carrot cake is my favorite thing in the world, but raw carrots are a go to of mine as well! Maybe not as tasty 😉 Raw carrots are actually one of
the cheapest vegetable per volume you can buy.  I think I eat these as a snack 3-4 x a week.  with pb. with hummus. alone. img_5063all good.

Cherry tomatoes. 
Same with these, they are a bit more expensive, but a delicious and refreshing snack.  PLUS hey volume eaters, hey.

Two words. Rotissere Chicken. FIVE, only FIVE, dollars and you can get 3-4 servings from each one.  Be warned: you will get a bit messy breaking it apart.


I gave up buying cereal precisely 3 months ago.  It’s just one of those foods for me— I will buy it, and it will be gone in 2 days max.  I freakin love cereal, like too much.  So I started buying these 99 cent bags of puffed rice (they have other grains, as well).  Not only is it immensely cheaper per serving but it doesn’t have added sugar so I don’t go back 500 times for another bowl!  I love this mixed with peanut flour and almond milk. —> Money saving tip for peanut flour: buy it on amazon in massive bulk bags, not the jars from the store.


Popcorn, but more specifically, single serving size packets.  Personally, I can go through a whole bag of pre-popped popcorn in one sitting (we’ve all done it, let’s be honest) and one of those bags in upwards of $4.  I buy these boxes with 5-6 servings for < $3.  AND, it’s hot popcorn.  TIP: When it comes out of the microwave, add a little cinnamon and sugar to the bag and shake it up.


All natural popsicles. Especially in the summer I CRAVE something cold and refreshing.  I bless my lactose intolerance for finding these babies.  They are around $5 for a box of 12.  They taste DELICIOUS, and no I swear you cannot tell they are made with veggies.  For me, this is better than a pint or gallon of ice cream because 1. portion control 2. 30 calories each, hello. 3. so summery.

I want to know :

Ice cream or popsicles?

What is your favorite budget friendly healthy snack?


XOXO Colby

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Posted by colbytriolo in A Day in My Life, healthy recipes, 7 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 😉

happy freakin weekend, no other way to celebrate than pancakes 🎉❤️ (#glutenfree #dairyfree recipe is the same from a few posts back!)

A post shared by Happiness•Fitness Colby Triolo (@be.happyhealthyfit) on


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