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Cookies And Cream Keto Frappe With Protein – THM S

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Skip the expensive coffee house and make a delicious cookies and cream Keto frappe with protein at home!

Keto & Low Carb Cookies and Cream Frappe (1)

Cookies and Cream reminds me of childhood. I remember grabbing a carton of cookies and cream ice cream from the freeze and piling it high in a bowl. Paying special attention to pick out the biggest cookie pieces that I could find. 

Oh the joys of being young and thin. Even though I try not to eat like that anymore, I would by lying if I said I didn’t still like the combo of chocolate Oreo cookies and creamy milk. 

And Trim Healthy Mama has solved all my needs by creating a Cookies and Cream Whey Protein Powder that gives you that childhood taste you miss plus a healthy dose of protein! 

All my low carb friends stay with me, this Cookies and Cream Keto Frappe is totally Keto (along with being a THM S recipe). I’ll explain more below. 

(Affiliate Links are used in this post. A small commission may be paid to me at no extra cost to you and that helps to support this page. Please see my disclosures page for additional information.)

What is A Coffee Frappe? 

THM S Keto Cookies and Cream Frappuccino Drink (1) (1)

A frappe is a Greek inspired iced coffee typically made with instant coffee, sugar and milk. That is the traditional way to make a frappe coffee. It is then blended or shaken to mix resulting with a coffee layer and a foamy/frothy top layer.

But since we are low carb/Keto or Trim Healthy Mamas, we make some easy modifications to make an on plan coffee frappe that we can enjoy with no guilt & no sugar!

Cookies And Cream Keto Frappe With Protein – THM S

This cookies and cream Keto frappe is the perfect afternoon pick me up to get you through a long work day. 

The sweet cookies and cream flavor combined with a delicious blonde roast coffee is blended to perfection resulting in a frappe that you could almost mistake for an indulgent milkshake! 

And you only need 4 ingredients to make this iced coffee treat. 

Low Carb Sugar Free Chocolate Frappe in the Blender At Home (1)

What You Need for A Chocolate Cookie Frappe:

Trim Healthy Mama (THM) Cookies and Cream Pristine Whey Protein Powder

Sweet Leaf Chocolate Sweet Drops 

Cold Brew Coffee – this is my Fave 

Unsweetened Almond Milk 

Optional: A splash of heavy cream & Bake Believe/Lily’s Chocolate Chips / Reddi Whip

Making the Low Carb Frappe

To make this protein frappe, you need a decent blender to start. I use a Nutribullet for these drinks. 

In your blender add all ingredients and blend until smooth. 

You can top with a little Reddi Whip & Bake believe or Lily’s Chocolate Chips to make the Keto frappuccino even more appetizing. And if you blend up a tablespoon or two of the sugar free chocolate chips into the blended coffee it will remind you of the Starbucks java chip fappucino. Yum! 

All those little chocolate chip shavings mixed in with a cookies n cream protein powder and cold brew coffee is the perfect low carb treat with caffeine. 

Blended Sugar Free Java Chocolate Chip Low Carb Iced Coffee with Stevia

Want a Trim Healthy Mama FP Coffee?

What is a fuel pull (FP)? A fuel pull on THM is just a food or recipe that is low in carbs and also in fat. It can be used in an S meal, an E meal or on it’s own as a FP. 

So if you want a cookies and cream THM FP coffee, you can do it by modifying this recipe slightly. 

Omit the chocolate chips and the Heavy Cream. You can increase the almond milk slightly if needed. If you use just the THM Cookies N Cream Protein powder, Almond Milk and Sweet Leaf drops, you will have a light Fuel pull coffee that you can enjoy with any meal!

Need a no blender iced coffee? Try this easy THM FP Caramel Iced Coffee (Great for low carb/Keto diets too because it is sugar free!).

Print Recipe
 Cookies and Cream Keto Frappe With Protein - THM S
Servings
Ingredients
Servings
Ingredients
Instructions
  1. Place all ingredients into the blender.
  2. Blend the iced coffee frappe until smooth. If it is too thick, you can add another splash of cream or almond milk to thin it out a bit.
  3. Pour the cookies and cream keto frappe into a tall glass and top with Reddi Whip and a sprinkle of sugar free chocolate chips if desired.

THM Cookies N Cream Iced Coffee Frappe - S

THM Food Analyzer App – Know Your Fuel

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Have you ever wondered if a particular food is on plan? Or if the item is an S, E or Fuel Pull? 

The THM Food Analyzer App is a free download that puts all of that information at your fingertips!

Trim Healthy Mama Food Analyzer Free App for Beginners

I first learned about the Trim Healthy Mama plan about 5 years ago from my friends in a MOPS group. I read the book, learned the plan and lost 60 lbs of baby weight after my second child thanks to THM. 

And when I wanted to know if something was on plan or not, I had to get out a book or search the Facebook page until I found my answer. But the sisters heard our cries and developed a Trim Healthy Mama app to make life so much easier! Thank you ladies!

(Affiliate Links are used in this post. A small commission may be paid to me at no extra cost to you and that helps to support this page. Please see my disclosures page for additional information.)

THM Food Analyzer App – Know Your Fuel

The THM food analyzer app will help you to know for sure if your food choice is on plan or goes with the fuel for the meal you have planned. Making it easier to plan on the go without having to search through the book. 

Where to Find The App

You can get the free THM app on Google Play  or the Apple store. 

Simply download it to your phone or tablet so that you always have the food analyzer at your fingertips. 

How to Use the Food Analyzer

Using the app is very easy and intuitive. There is a big search bar at the top, simply enter in the food that you want and the app will let you know what type of THM fuel the food is.

FP THM App Food Analyzer For Fuels on Plan

This is great if you are a THM beginner and just learning the plan to help you get a good grasp on the basics (don’t skip on reading the book though – it is an awesome resource for really understanding the “why”).

It is also really helpful with foods that may not be a staple in your house. For example, I found that Parsnips are an E, Turnips are a FP and canned coconut milk is an S. These are things that we don’t eat every day and it is great to have the THM app to confirm the fuel that these foods are. 

What It is Missing

The THM app is a fantastic resource to help you understand foods that are “S” (With Healthy Fats), “E” (Low fat & Healthy Carbs), FP (Fuel Pull – Low in Fats and Carbs) and those foods that are NOP (not on Plan). 

Brand Name Foods

NOP - Not On Plan Foods List on Free THM App

The major thing that the THM Food Analyzer app is missing is brand name foods. While it does list some very common brands in the Trim Healthy Mama world like Lily’s chocolate, Joseph’s Pitas and Wasa crackers it misses tons of other brands what are Personal choice options. 

The Work Around

You can still find a lot of your answers if you are just a bit more broad. For example, if you type in “Mission” looking for the Carb Balance tortillas it is not found. 

But if you just search for “tortilla,” you will find that they have flour tortillas (NOP), Corn Tortillas (E), Low Carb Tortilla (which is where the Carb Balance tortillas would fall are a FP) and sprouted tortillas (E). 

So you can still get the answer, it just takes a broad search vs. a brand specific item.

And let’s be fair, it would be almost impossible to grab all of those items! If you find a brand that has something you think is on plan, the Trim Healthy Mama Facebook group is still a great place to ask those questions if you can’t find it on the app. 

Fast Food 

I tried to search for multiple fast food establishments and sample menu items without success. 

Learning the plan well will help you know what you can grab at the drive thru. This THM S Meal Fast Food guide is also good to keep with you for easy meals on the road.

Low Carb Tortilla Pizza – THM S

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Learn how to make a low carb tortilla pizza in just minutes by using a store bought “crust” that is so much cheaper than other Keto pizza crusts. 

Low Carb - Keto - THM S Thin Crust Tortilla Pizza for One (1)

Tortilla pizza has been in my life since my college days. They are cheap, easy and taste so good. All the things that a broke college student appreciates. 

So since I’ve been eating this meal for so many years, I just figured everyone knew about these little gems. Imagine my surprise the other day when I saw in a Facebook group that there are tons of people that didn’t know how to make tortilla pizzas! If that is you, your pizza life is about to change for the better!

Full disclosure, I don’t eat my pizza the same way that I did in college anymore. I’ve traded in my carb laden version and now enjoy a low carb tortilla pizza with some veggies and still some pepperoni too (A THM S Meal)! 

(Affiliate Links are used in this post. A small commission may be paid to me at no extra cost to you and that helps to support this page. Please see my disclosures page for additional information.)

Low Carb Tortilla Pizza – THM S

Skip Pizza Delivery - Low Carb Thin Crust Pizza on Store Bought Crust (1)

I’ve eaten pizza bowls and pizza toppings on pizza for easy Keto/THM S meals. But sometimes you just want to be able to pick up a piece of pizza with your hands but still stick to your low carb lifestyle! 

And you don’t want to have to have 10 special ingredients to make some pizza crust that takes 30 minutes to make and may or may not be good. I can’t stand wasting time and money. 

That is where the low carb tortilla pizza comes in. A perfectly crispy and thin crust lathered in sauce covered in melted cheesy goodness. It will cure all your pizza cravings!

What You Need to Make A Quick Tortilla Individual Pizza

Low Carb THM S Tortilla Pizza Ingredients to Make At Home (1)

The fun thing about these pizzas is that everyone in the family can make their own. Which is great in our family because my husband likes meat and cheese. Give me all the onions and olives. And then my kids like cheese. 

It is nice for us to all be able to put the things that we like onto our personal pizzas. Plus my kids think it is so fun to make their own. 

What Toppings Can You Use? 

You can top your low carb tortilla pizza crust with whatever toppings that you normally like on your pizza! 

Meat Ideas:

  • Pepperoni
  • Cubed Ham
  • Browned Hamburger Meat
  • Italian Sausage 
  • Salami 
  • Rotisserie Chicken 
  • Bacon

Veggie Ideas: 

  • Onions 
  • Olives
  • Bell Pepper
  • Mushrooms 
  • Roma Tomatoes 
  • Fresh Spinach
  • Banana Peppers 
  • Jalapenos 

Just remember that if you are doing keto that the veggies have some carbs so you will want to take that into account when making your pizza. 

Trim Healthy Mama’s you can have pretty much any of these just don’t overdo it on the tomatoes or the onions. 

This is also a great meal to make when you have some leftovers in the fridge. The possibilities are endless. Grilled chicken leftovers with a little red onion, sugar free bbq sauce and mozzarella sounds amazing! 

Leftover taco meat, olives and cheese would be a great Southwestern style pizza. Or just stick to the classic cheese and pepperoni for a more traditional approach. 

Making A Low Carb Tortilla Pizza

Trim Healthy Mama Easy 10 Minute Tortilla Pizza - THM S (1)

So just when you thought life couldn’t get any better now that you have a delicious thin crust pizza, I’m going to tell you how easy these little pizzas are to make. 

They are so easy! We eat them a lot for lunch or a last minute dinner for a busy weeknight. 

In just around 10 minutes, you can have a yummy, cheesy pizza ready to eat. Hey, that’s way quicker than ordering delivery! 

Toast the Tortilla

The first thing you want to do is toast your tortillas in a preheated oven at 350 degrees. 

This will help crisp up the crust to that it will be portable and not soggy. 

Toasting the tortilla is pretty much the most labor intensive part of the whole pizza making process. Just throw it right on the rack. No need to waste a baking sheet.

You need to watch it closely to make sure they don’t burn. And they burn pretty quick (don’t ask me how I know!)

I typically toast it for 3-5 minutes until lightly browned and firm. It should resemble more of a flat tostada shell after toasting vs. a soft taco shell.

Toasted Mission Carb Balance Tortilla (1)

 Sauce & Toppings 

Once the low carb tortilla is toasted, apply the sugar free pizza sauce. A couple of tablespoons will be plenty. Don’t go overboard with the sauce to avoid soggy crust. 

Add cheese, meats and veggies. Return to the oven and cook for about 5 additional minutes or until the cheese is melted. 

Remove from the oven and cut into slices. 

Enjoy your low carb tortilla pizza and an ice cold Zevia cola for a treat that feels sinful but is totally on plan! 

Slice of THM S Tortilla Pizza on Mission Carb Balance Tortilla Wrap

Want more easy Low Carb/Keto/THM S Meals? 

Print Recipe
 Low Carb Tortilla Pizza - THM S
An individual thin crust pizza piled high with cheese, meats and veggies. Great for low carb, dirty Keto or Trim Healthy Mama lifestyles.
Servings
Personal Pizza
Ingredients
Servings
Personal Pizza
Ingredients
Instructions
  1. Preheat oven to 350 Degrees.
  2. Place the low carb tortilla directly on the rack and let it toast for 3-5 minutes. Watch it carefully so that it does not burn.
  3. Add 1-2 tablespoons of pizza sauce.
  4. Sprinkle the cheese on until it is covered to your preference.
  5. Pile on the cooked meats and vegetables.
  6. Place the pizza in the oven and cook for another 5 minutes or until the cheese is fully melted.
  7. Cut into slices and serve.

Cinnamon Vanilla Sugar Free Oatmeal Muffins – THM E

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These cinnamon vanilla sugar free oatmeal muffins are a great breakfast or a subtly sweet treat to curb your sweet tooth. 

Easy THM E Cinnamon Vanilla Sugar Free Oatmeal Muffins for Breakfast

This banana oatmeal muffin is reminiscent of a spiced banana bread but portable when made into muffin cups. Great for an easy breakfast on the go.  

And since they have no sugar added, you can feel good about giving these to your kids or eating them on a sugar free diet like Trim Healthy Mama, Weight Watchers or a diabetic lifestyle. 

(Affiliate Links are used in this post. A small commission may be paid to me at no extra cost to you and that helps to support this page. Please see my disclosures page for additional information.)

Cinnamon Vanilla Sugar Free Oatmeal Muffins

Cinnamon Vanilla Sugar Free Oat Muffins - Trim Healthy Mama E (1)

I had a couple of very brown bananas that had been staring out me for several days. Adding them to my banana freezer bag was an option (did you know you can freeze bananas to cook with later?). 

But I really wanted to make something that could be eaten with a Trim Healthy Mama E meal. So cinnamon vanilla sugar free oatmeal muffins is what got whipped up this Sunday morning. 

They were quick, easy and used ingredients that I had on hand. Win, Win. 

Half Eaten Cinnamon Vanilla Sugar Free Oat Muffins - Trim Healthy Mama E (1)

If you follow this blog, you know that special ingredients are something I typically try and avoid on my THM journey. There is nothing wrong with them. I just typically try to keep my meals low in cost and easy. (If you want an NSI oatmeal recipe, try this Georgia Peach No Sugar Added Baked Oatmeal).

So this recipe does have 2 special ingredients but they are both relatively inexpensive and this recipe uses small amounts of both. That means if you buy these items, they will last you a long time if you’re just making cinnamon vanilla sugar free oatmeal muffins. 

What You Need:

Baking Blend - Oats - Banana (1)

Making The Sugar Free Cinnamon Vanilla Banana Oat Muffins 

These simple muffins come together really quickly. 

One bowl and one muffin pan are all you need. 

Start by mashing your banana in a medium sized bowl. 

Then add all of the remaining ingredients and mix well. Enjoy your cinnamon vanilla

Ingredients for Sugar Free Muffins Batter (1)

Add batter to the muffin tins until each one is about 3/4 full. 

Bake at 350 degrees for 18 minutes. The tops should be set and the muffins should be lightly browned. 

You may need to gently run a butter knife around the muffins to loosen them. I let them sit for about 3-5 minutes to make them easier to remove as well. 

Enjoy your cinnamon vanilla sugar free oatmeal muffins with a side of Greek yogurt for a quick and easy meal. 

Sugar Free Trim Healthy Mama Muffins with Banana Cinnamon and Vanilla (1)

Need more THM E Meals?

Print Recipe
 Cinnamon Vanilla Sugar Free Oatmeal Muffins
Servings
muffins
Ingredients
Servings
muffins
Ingredients
Instructions
  1. Preheat oven to 350 degrees.
  2. Mash banana in a medium bowl.
  3. Add the rest of the ingredients to the bowl and mix well.
  4. Fill each greased muffin cup 3/4 full with batter.
  5. Bake for 18 minutes. The muffins should be firm to the touch on top and lightly browned.
  6. Let cool for a couple of minutes & remove from muffin tin.

What To Eat When Sick On THM

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Find a list of what to eat when sick on THM to keep you on plan while you recover.

There are lots of Trim Healthy Mama store bought and homemade options to help you feel better quickly when under the weather.

THM Sick Kit - How to Stay on Plan when Under the Weather (1)

With everything going on lately, sickness has been top of mind for a lot of people. 

As COVID-19 continues to rise, making a plan for yourself if you have flu like symptoms seems like a prudent decision. And preparing for what to eat when sick on THM is probably easier than you might think. 

(Affiliate Links are used in this post. A small commission may be paid to me at no extra cost to you and that helps to support this page. Please see my disclosures page for additional information.)

Medical Disclaimer: I am not a doctor or medical professional. If you are ill, seek the advice of your doctor. 

What To Eat When Sick On THM

When you are not feeling well, cooking up a meal in the kitchen is probably the last thing on your mind. But you have to eat and stay hydrated! 

Here is a big list of store bought on plan approved items and recipes to make homemade soups and more to get though through a couple of sick days. 

Store Bought THM Sick Kit Options 

If you have been suffering from a stomach virus, you may want to follow a BRAT diet. And lucky for you the BRAT diet has all the THM staples on it. 

So what does BRAT stand for? Bananas, Rice, Applesauce and Toast.

B – Bananas (E fuel)
R – Brown Rice (E fuel)
A – Unsweetened Applesauce (E Fuel)
T – Sprouted Toast (E Fuel)

THM Cookbook or THM Blogger Recipes

Of course, if you have some energy, plan ahead or are taking care of a sick family member, you can make some recipes from the THM cookbook or from your favorite Trim Healthy Mama bloggers for your “sick day.” 

Trim Healthy Mama and OTC Medications 

Over the counter meds and the THM plan cause questions for a lot of beginners. 

Because guess what? There is sugar in a lot of these meds. You know, they put sugar in everything! 

Here are a couple of options that can be used on plan: 

  • Manuka Honey – Natural remedy that may help a sore throat. Manuka is the recommended choice of honey for medicinal purposes by the sisters.
  • XLEAR Cough Drops – Sweetened with Xylitol and Stevia

Keep reading for my personal thoughts on OTC meds and staying on plan. 

Illness and Staying On Plan 

Whether you are sick with a stomach bug, an upper respiratory infection or maybe suffering through the early stages of pregnancy with a bad case of morning sickness, being sick and staying on plan is definitely doable but it can be tough. 

If you have read the 5 THM things I don’t do, you know that I am somewhat of a THM rebel at times. I do what works for me and thanks to following the plan *most* of the time, I lost the 60 lbs that I gained while pregnant with my second child. 

And for that weight loss I am so thankful for this plan. However, I believe that when you are sick, you can get a hall pass of sorts. 

So if you can stay on plan doing the things mentioned above, you go girl! 

But if you are struggling to keep things down and the thought of a piece of sprouted bread makes you want to vomit, by all means don’t eat it. If a big piece of white bread is literally the only thing that your 9 weeks pregnant body can tolerate, feed that baby. 

Don’t get dehydrated or further your misery just to stay on plan. 

If you can stay on plan while ill, great. If you need to drink a Gatorade or eat a saltine to get better, do it. Then get back on plan as soon as you are feeling up to it. 

Need a XO? Eat one. Again, don’t beat yourself up while you are sick. Give yourself grace, nourish your body the best you can and heal.

Remember to always check with your physician if you are concerned about symptoms, an illness or your diet. 

THM Sick Day on Plan food to stock up on (1)