Broccoli and Red Pepper Quiche Cups

I realize that the holidays are over, and it would have been much better all round if I had posted this party-in-a-muffin-cup recipe a month ago, but you know what they say – better late than never.  And just think – now everyone around you is swilling down Slimfast and choking back fat-free 100-calorie snack packs while you get to eat party food.  Every. Single. Day.  HURRAH!

Broccoli and Red Pepper Quiche Cups

The original *SANE Quiche Cups were a huge hit, so it seemed only right to expand the repertoire of this perfect lunch and snack food.  The inaugural version was required to include two of my favorite veggies – leeks and mushrooms – but once I’d got that out of my system I was free to branch out into the vegetable kingdom with abandon.  I also changed the base up to include more protein in the form of Greek yogurt.

Eat them on their own.  Eat them alongside a big, fat salad.  Eat them with a veggie stir-fry.  Eat them hot straight out of the oven, or cold the next day.  Make a big batch on Sunday and have them ready to go in the ‘fridge for the week.  Eat them as a snack when you get the munchies.  Eat them hot for breakfast with some bacon.

Just eat them.  You’ll love ‘em.

5.0 from 1 reviews
Broccoli and Red Pepper Quiche Cups
Prep time: 
Cook time: 
Total time: 
Serves: 6
  • 3 oz / 85g red pepper, finely chopped
  • 4 oz / 110g broccoli, finely chopped
  • 2 oz / 55g sharp cheddar cheese, grated
  • 11 eggs
  • ¼ cup 2% greek yogurt (Non-fat yogurt will not work!!)
  • 1 tsp dried parsley
  • sea salt and pepper
  1. Place 12 silicone cups in a muffin pan.
  2. In a bowl, mix red pepper, broccoli and cheese well.
  3. Divide vegetable and cheese mix evenly between the 12 silicone cups.
  4. Place eggs, parsley, pepper and Greek yogurt in a bowl and whisk well.
  5. Pour egg mixture into a jug and carefully fill each silicone cup almost full.
  6. Carefully place muffin pan into the center of the oven, pre-heated to 375 degrees F.
  7. Bake 30 minutes until risen, puffy and golden brown. They will rise well above the cups. They are ready when a skewer comes out cleanly.
  8. Remove from oven and carefully tip each quiche out of the cups.

Broccoli and Red Pepper Quiche Cups



*SANE™, inSANE, SANEity – terms used in Jonathan Bailor’s books, The Smarter Science of Slim (out of print) and The Calorie Myth.

What does SANE mean? Click here.Want more scrumptious recipes? Click here to check out my SANE Cookbooks!

Tanya - Hey Carrie,

I just wanted to let you know that I tried this recipe for the first time just now (couldn’t before as I can’t get greek yoghurt where I live, so I made my own)…. it is DEVINE!!!!! Thank you so much for your efforts to provide us with such delicious recipes :-)

carrie - THANK YOU, Tanya!! So happy that you loved them.

Kelly - Hey!!
Those are amaaazing! Mine lacked of cheese a little cause i didn’t have enough at home but they were still great!

You’re really making this sane lifestyle so much easier :)
Thznk youuu :) can’t wait for more recipes !

Top 10 SANE Recipes of 2012

This time last year I was writing restaurant reviews.  My most popular posts were the “Best Of” posts where I’d do a round-up of my favorite eating adventures – or my favorite crêpe places – or my favorite scramble spots – or – you get the picture.  Then, at the end of the year I’d do a “20 Favorite Meals of 20XX” post.  People loved them, I guess because they could use them as an easy way to know where to start if they were looking for a great place to eat in Seattle.

Since then I’ve moved on to creating recipes, and instead of doing a round-up of my favorite recipes, I thought instead I’d do a round-up of yours.  Every day we have more and more people stopping by to join our little *SANE eating adventures (Welcome!!), so I figured this might be a great way to introduce new folks to this whole *SANE eating thing.

I would hazard a guess that the favorites were the favorites because on the surface they appear to be things you *shouldn’t* be allowed to eat on most diets.  And that’s the whole point – my goal is to make food that is truly healthier than anything else you’ve eaten prior, and tastes fantastic.  You CAN eat dessert, you CAN eat baked goods, you CAN eat all manner of delicious food and be healthier and slimmer as a result.  As long as they’re *SANE.  Who knew?

The way we eat shouldn’t feel weird, or difficult, or complicated, or punitive.  We shouldn’t feel hungry, guilty, limited, or desperate.  And food should taste fabulous.  This isn’t a diet, it’s how we eat.  And it’s awesome.


The 10 most popular recipe posts of 2012: take a look and see how much yummy stuff you get to eat!

Chocolate Berry Cream

1. Chocolate Berry Cream

Hot Nutty Cereal

2. Hot and Nutty Cereal

Cheesy Scones (Biscuits)

3. Cheesy Scones

4. Strawberry Seed Porridge

Mint Chocolate Pudding

5. Mint Chocolate Pudding

Dark Chocolate Espresso Cookies

6. Dark Chocolate Espresso Cookies

Leek and Mushroom Quiche Cups

7. Leek and Mushroom Quiche Cups

Almond Parmesan Squash

8. Almond Parmesan Squash 

Almond Pear Porridge

9. Almond Pear Porridge

Warm Turkey and Almond Slaw

10. Warm Turkey and Almond Slaw

And for the curious, here’s my personal top 3:

Sour Cream and Chive Biscuits

1. Sour Cream and Chive Biscuits – these about made me cry with joy when I took my first bite.

Beet and Tarragon Soup

2. Beet and Tarragon Soup – this soup absolutely knocks my socks off.

Creamy Smoked Salmon with Pea Shoots

3. Smoked Salmon & Pea Shoot Saute – fastest, tastiest dinner ever.  Love.

 Have a *SANE and eccentric year, lovely readers!


*SANE™, inSANE, SANEity – terms used in Jonathan Bailor’s books, The Smarter Science of Slim (out of print) and The Calorie Myth.

What does SANE mean? Click here.Want more scrumptious recipes? Click here to check out my SANE Cookbooks!

Amy Adams - Carrie, your recipes are the very, very best!

carrie - THANK YOU, Amy!! Hugely appreciate the recipe love.

Top 10 SANE Recipes 2013 » Carrie Brown | Life in the SANE lane - […] Top 10 SANE Recipes of 2012 – proof if any were needed that “Top 10″ posts are well-read and useful! […]

Very Berry Rice Pudding

Well.  2012 was quite a year.  It went gallivanting off in all sorts of directions that I had no clue it would when it started out.

There have been crazy things, sad things, and downright awesome things.  I lost too many friends that left this earth before they were meant to, and I gained some fantastic new friends at times and in places I least expected.  I was trashed by people I considered close friends, and I’ve had volumes of fan mail from strangers all over the world – who ever expects those things to ever happen?

I’ve had interview requests from health writers, and casting calls from TV Producers.  Jonathan and I became hot on iTunes, and then we wrote a new book.  There have been times that have hurt my heart deeply, and times that have made my heart sing.  I unexpectedly fell in love with the Deep South, spinach, The Zac Brown Band, and coconut – while just as unexpectedly falling out of love with Dr. Pepper, digging in the garden, driving in the snow, and cupcakes.  That last one still amazes me.

My image was chosen to be the Windows 8 lockscreen (hello?!), and I discovered that the Surface makes creating recipes for you – while cooking in the kitchen – the easiest thing ever.  The kitchen was re-modelled, the yard was completely re-landscaped, and I am unbelievably grateful for being able to get those done.

I ate more, I exercised less, my waist got smaller, and my back-fat shrank.  My HDL went up, my LDL went down.  Everything in my life moved in the right direction, despite a few roadblocks thrown into my path along the way.  There were cherished friends at every turn to help me clamber over the hurdles and just keep on going.

I started the year reviewing restaurants, and ended it spending almost every waking moment creating recipes, cooking, photographing, and posting the results for the world to see.  Who knew?  More to the point, who knew that I would be creating recipes for rice pudding – without rice in – with the glee of a 4-year-old riding their first bike?

I believe in this case it was the freeze-dried raspberries I spied in Trader Joe’s while I was ambling up and down the aisles that got me all gleeful.  Those little puffs of raspberry pieces are jam-packed with an explosion of raspberry flavor.  Just one little piece is like eating a whole bunch of fresh ones.  And I do love raspberries. 

Very Berry Rice Pudding

I made this as a dessert one day when I fancied the whole rice pudding thing, but wasn’t in the mood for cinnamon.  I’ve since eaten it for breakfast and a snack as well.  It’s one of the {gazillion} things I just love about this whole *SANE thing – so many of the dishes are multi-purpose.  We can eat dessert for breakfast any time we choose and feel good about it.  LOVE that!

This is as simple as can be to throw together, although I would advise throwing it carefully as you don’t want cottage cheese mush on your hands.  Or in your bowl.

4.3 from 3 reviews
Very Berry Rice Pudding
Prep time: 
Total time: 
Serves: 1
  • 1 cup / 8 fl oz. non-fat cottage cheese
  • 1 oz. / 28g strawberry whey powder
  • ¼ tsp salt (measure it - you don't want too much!) SEE NOTE
  • 2 TBSP dried blueberries
  • ¼ cup freeze-dried raspberries
  • xylitol or equivalent sweetener to taste (I used 2 tsp)
  1. In a bowl, gently stir the cottage cheese, whey powder, and salt together until the whey powder is completely dissolved and mixed through.
  2. Stir in the blueberries and raspberries.
  3. Sweeten to taste if required.
Depending on the brand of whey powder you use, you may not need the salt. It neutralizes any bitterness that many whey powders have. I suggest that the first time you make this you taste it before you add the salt, and then add it if there is a bitter after-taste in your whey powder.



*SANE™, inSANE, SANEity – terms used in Jonathan Bailor’s books, The Smarter Science of Slim (out of print) and The Calorie Myth.

What does SANE mean? Click here.Want more scrumptious recipes? Click here to check out my SANE Cookbooks!

Nancy - This is interesting about the pinch of salt. Whey powder definitely has an odd taste that takes some getting used to.

Do you find the various sugar substitutes all have different tastes?

carrie - Hi Nancy – it depends which whey powder you use, but I find the strawberry whey JB and I use has a bitter aftertaste. The salt fixes that. I don’t want to get used to the aftertaste ;-) The sugar substitutes do all have different tastes. The reason I use xylitol (apart from it being natural and having a host of health benefits) is that it tastes the most like regular sugar, as well as looks and performs like regular sugar. I think Stevia / Truvia are nasty tasting and erythritol has an odd taste. No one has ever been able to tell that my recipes do not have regular sugar in them and that’s the result I aim for.

Nancy - Ah, this explains why the almond cookies I made on my SANE cooking rampage taste off. I used Truvia because that was all they had at the regular grocery store. Might have to bite the bullet and order a 55lb bag of the xylitol. Sure wish the sugar substitutes weren’t so expensive.

carrie - Nancy – it will save you in the long run if you have a place to keep it. I just won’t eat food that tastes nasty, so the cost is worth it to me. I don’t want to feel like I have to eat inferior tasting food because I want to be slim and healthy! The cost will start to come down as more and more people start buying things like xylitol.

Cowgirl Rae - One thing I learned about xylitol…. isn’t there always a twist to learn?

Traditional xylitol is made from birch trees…. lo and behold food techs have started making xylitol from corn cobs.

reputable sellers will disclose the source of the xylitol if you ask.

I saw this on the website of the xylosweet I purchased.

Yes the birch version is significantly more expensive.


carrie - I use Xyla because it is made from birch bark…however…xylitol made from corn does not use any of the corn grain, is gluten-free and is still a momnumentally massive (yes, THAT huge) of an improvement over regular sugar in terms of its effect on our bodies. Don’t fret! Use this up, then buy Xyla :-) 5lb Xyla is cheaper than Xylo-Sweet from looking at the website you sent me.

Cowgirl Rae - Thanks I’ll check it out!

Sometimes I simply get exhausted researching every possible tangent for every product!

Don’t get me started on getting duped by the stevia company…..BAH!

carrie - Oooh, Rae – tell me about the Stevia thing….email me?

Julie - Love this post! :)

carrie - Thanks, Julie!

Diane - I just made this. I did not add any sweetener and I used frozen fruit as I did not have any dried fruits. I made it for tomorrow’s breakfast but it might not make it that long. I did have to taste it for quality control purposes.

carrie - Ha, ha, Diane! I have that same problem! Good news is…because it’s SANE it’s OK to eat a lot ;-) Enjoy!!

Daniel Martins - Hey there Carrie, I`m so happy to hear about all you accomplishments this year! I myself have only ” met” Jonathan and you back on November, and even though it`s such a short time you`ve became my companions on Sao Paulo`s (Brazil) crazy traffic. I`ve listened to all the podcasts after reading the book, and I`m a SANEr, happier person. Thank you both for making our lives better. Jonathan laid the ground summing up the science, you laid the red carpet with your extremely talented recipes to make the path merrier and easier :)

Thank you both for all the hard work and enjoyable time on the car :)

Best regards from the Brazilian fun,


carrie - THANK YOU, Dani for your kind words and support all the way from sunny Sao Paulo!!! Congrats on your SANEr, happier you :-)

kerrie - Hi Carrie, I am a a beginner here from Australia. Have bought the Smarter Science of Slim and printing some of your recipes. Have bought a huge jar of Stevia but I don’t think I want to try it now. Just went to the website for Xyla and they won’t ship to Australia :-( is there anything else that is similar I can try? BTW your recipes look so yummy!

carrie - Kerrie – try here: For Xylitol, there’s Naturally Sweet brand. You can find out where it’s sold near you here: For other strange ingredients, check out this post:

kerrie - Thank you Carrie. I will check it out… :-)

Matilda - I was super excited to make this recipe, cause it sounds yummy as. So I made it this morning, and I got sad :( cause I did not like it. I’m not too sure what it is that I don’t like, texture maybe?
So it’s in the fridge. Might make it up into pancakes for the kids. Or maybe it will get better. But I hate wasting food, and I was so disappointed it didn’t turn out like I hoped :(

You Can Do This!

Here we are!  2013!  Another fresh, brand spanking new, sparkly year stretching out ahead of us.  And it’s going to be a fabulous year.

It’s going to be a fabulous year despite the fact that I’ve already dropped something down the front of my white t-shirt, so bang goes my first resolution.  I’ve known for years that keeping my white t-shirts white for longer than a couple of outings was an entirely futile endeavor; like another of life’s futile endeavors – diets.

Last January was the first year in a long while that I didn’t make a resolution to stick to yet another diet and exercise routine.  Funny – this last year was also the first year I have successfully been able to lose weight and body fat.  Or maybe it’s not funny at all.  When you think about it, it’s a tragedy that so many millions of people will spend billions of dollars during the next 3 months diligently trying every diet and exercise regimen in the western world to lose weight and get healthier.  They’ll throw themselves wholeheartedly into it with everything they have, determined that this time it will be different – that this time they will succeed – because in the past they think that they were the problem.  They didn’t try hard enough, they didn’t keep going long enough, they didn’t eat few enough calories, they didn’t exercise for a long enough time.  So they will try again this year – maybe with a new plan, maybe just trying harder at an old plan.  And some of them will succeed this year.  Except 95% of people who lose weight will gain it all back again – and then some.  It truly is a tragedy.

We are about to be bombarded by advertisements for every weight-loss program, diet food, exercise plan, piece of fitness equipment, fat-loss supplement, and health and wellness DVD ever produced.  Look away!  You’ve tried some of them before, and you know in your heart that they don’t work.  Don’t be drawn in by the glossy packaging and production, the promises and the platitudes.

If you’ve been cruising around this blog before, you already know there is a better way.  A way that works to give you long-term health, and fat-loss.  And as inevitably as The Smarter Science of Slim turns the last 40 years of weight-loss advice on its head, your New Year Resolutions will need a SANE overhaul if they are going to serve you well.  You won’t be one of the 95%.

I thought about the things that were not so natural to me when I started living a SANE lifestyle, and wanted to share them with you as a set of resolutions that you may find helpful as you think about your health and fat-loss goals for 2013.  And, in the spirit of full disclosure – there are still some things on this list that will be on MY New Year Resolutions list for 2013.  We’re not about perfection, we’re about getting a little bit better day-by-day, week-by-week.  You can do this!


10 SANE New Year Resolutions:

1. Throw away your bathroom scale.  If you cannot sleep without a scale in the house, buy a kitchen scale – it will take you WAY further in your journey to SANEity.  You can ace this first resolution on Day 1!!  Then, all you need to do is not buy another bathroom scale all year.  Ding!  That was easy.  You’ve already kept a resolution.  How good does that make you feel?

2. Swap out the regular pop / soda for diet / zero versions.  If you’ve already done that, swap out the diet / zero versions of pop / soda for fizzy, flavored (make sure it’s sugar-free!) water.

3. Drink Green Tea every day.  10 bags is optimal, but 1 is better than none.  I’ll be giving you some ideas over the next few weeks on how to achieve this if you hate Green Tea like I do.

4. Make every meal and snack as SANE as you can.  Think protein, fiber, water.

5. Go through your kitchen, pantry and freezer and toss out all the inSANE foods.  They are not doing anything good for you.  Take them to the food bank if you can’t bear to throw them away.  Do one cupboard / drawer / shelf a week if doing it all at once is too difficult.  Then don’t replace whatever you removed.  When you are at the grocery store, stick to the edges so you won’t be nearly as tempted by all the inSANEity lurking in the middle aisles.

6. If you go to a party or other event and eat some inSANE food, don’t panic!  Don’t beat yourself up.  Laugh.  Move on.  Get back to SANEity at your next meal, or as soon as you can.

7. Do 10 minutes of eccentric exercise once a week.  That’s it.  Can’t do all 4 exercises at one time?  Do each eccentric exercise once a week, even if it is on different days.  Remember that if you are doing these exercises right you will not be physically capable of doing them more than once a week.  How fantastic is that?!

8. Do 5 sets of high-quality cardio once a week.  It takes 10 minutes.  That’s it.  Can’t do the full 5 sets without collapsing?  Do as much as you can.  Then every week do a little more until you are at the 5 full sets.  Remember that high-quality cardio is so intense it makes you feel like throwing up or has you shaking for hours afterwards.  Or both.  It’s not pleasant, but the results are awesome.

9. If you get a craving for something inSANE – drink a glass of water or green tea, eat some protein, or get up and do something.  Take a walk, drive to a local nature spot, play a game with a child, vacuum, call a friend, lie on the lawn in the sunshine, get frisky with your spouse, do a chore that you have been procrastinating over.  Get online and come here.  Read your personal SANE goals.

10. Listen to our podcasts every week to help you keep on track, give you ideas on how to live the Smarter Science of Slim, and stay motivated if things get tough every now and then.  I’ll let you into a little secret – I listen to them too.  Guess what?  I am reminded of things and re-motivated every time I do.  True story.  Plus, connect and interact with other SSoS’ers – right here on this little blog, and on Facebook, Twitter and Pinterest.  Send me your stories, your successes, your struggles.  I’ll post them so others can be inspired by you, or you can get inspiration from others right back at you.  Sharing helps.  *Really* helps.

And, talking of sharing…here’s an extra resolution for you:  SHARE.  Share these recipes with your family, your friends, with anyone you know who is looking for a healthier and/or slimmer year in 2013.  Even if people do not embrace the whole SSoS program, let them know that the recipes are awesome – simple, quick, and tasty – and that they will enjoy greater health and wellness if they incorporate them into their lives.  Help us share the truth about healthy eating.  Help us share the love!

Then, because we know that measuring weight and BMI, and counting calories are meaningless in our quest for health and fat-loss, here’s some things you can measure if you have to measure something.  These would also make great goals to aim for.  Replace the X’s with whatever number is a great goal for you.


10 SANE Goals:

1. Reduce my waist measurement by X inches.

2. Reduce my dress / pant size by X sizes.

3. Increase my HDL to X.

4. Lower my LDL to X.

5. Lower my blood glucose levels to X.

6. Increase the number of servings of non-starchy vegetables per day to 10.

7. Decrease the number of servings of sweets and starches per week to 1.

8. Decrease my percentage of body fat to X%.

9. Increase my water intake to at least a gallon per day.

10. Increase my protein consumption to at least 3 x 30 gram servings per day.

“Just because you are struggling does NOT mean you are failing. Every great success requires some kind of struggle to get there.” – Anon

So here’s to a fabulous SANE and eccentric year in 2013, dear readers.





*SANE™, inSANE, SANEity – terms used in Jonathan Bailor’s books, The Smarter Science of Slim (out of print) and The Calorie Myth.

What does SANE mean? Click here.Want more scrumptious recipes? Click here to check out my SANE Cookbooks!

Sylvia - Happy New Year to you Carrie & to Jonathon. Thanks for all your great advice, encouragement & recipes. Looking forward to improving my SANE eating habits during 2013 & beyond.

carrie - GO, Sylvia!

Cowgirl Rae - Excellent post!
I sure wish some of those billions of weight loss attempt dollars could be used to share this message.

Molly - Carrie, loved this post. I lost almost 40 pounds last spring/summer using one of those diet places, but it started to feel too restrictive and they had some rules (like no avocado) that I just couldn’t live with….but I dropped all of it (the plan) instead of just dropping the things I didn’t feel we’re right for me and I have put back on about 10 pounds. I have been drawn to your post because I would like to try dropping gluten from my diet without having to totally give up baked items.
I was wondering if you would share some examples of the 10 minutes of cardio that you do? Also, since eccentric training requires you max your load, it seems that it is unlikely that I can do this type of training at home without equipment. Is that right?

carrie - Hi Molly – congrats on your success last year – that’s awesome! You will find that dropping gluten is way easier than you think…and once you stop eating it the cravings go away, which just makes it even easier! All the recipes here are gluten free, since we do not eat grains. Try the baked goods I’ve posted so far and see if you don’t think they’re better than wheat ones! :-) You absolutely can do the eccentric exercises at home – I have never been to the gym to do them, and have two very cheap pieces of home “equipment” – a pull-up bar and a dumb-bell. That’s it. The book details the 4 eccentric exercises we do, plus the cardio (I use a stationery bike for this). You cna also get exercise help by listening to the relevant podcasts:

Hope this helps! So happy to have you here :-)

carrie - You and me both, Rae!!! I so wish I could do this full-time, but sadly my bank wants me to keep paying the mortgage.

Meredith @ DareYouTo - I love these resolution ideas!!!!!!! I’m going to tackle most of the SANE Resolutions and a few of the goals.

carrie - Go Meredith!!! Report back :-)

Amanda - These are beyond awesome ideas. I’m so glad I discovered this post because I was JUST looking for new podcasts! I’m so excited to give yours a listen! Also, I need some help with the green tea. I’m not a huge fan. Awesome list!

carrie - Welcome, Amanda! Green tea ideas coming soon! Thanks for all the love – hugely appreciated.

Tips For Staying SANE When Your Brain Is Trying To Kill You » Carrie Brown | Marmalade and Mileposts - […] the depression, so do whatever you can to keep sugar and starch intake as low as possible.  Read this and this for some strategies to help make it easier.  I realize this involves a lot of […]

Orange Cranberry Almond Cream » Carrie Brown | Life in the SANE lane - […] Can you even believe it’s February already?  Let alone careering into the middle of if.  I just don’t know where the time goes, but this year is scooting right along.  It seems like just yesterday that we were kicking this glorious New Year off with a bang and a blog post. […]

Chocolate Yogurt Supreme

As we charge headlong towards 2013 I’ve been thinking about what you need most to get you on-board the *SANE train, and then keep you rolling on down the tracks.  A while back I asked you what you needed via Facebook, and then posted the results here.  I thought it was high time I checked back to see how I was doing.

  • You needed breakfasts – quick breakfasts that are not smoothies; and breakfasts that don’t involve eggs.  I’ve added 5 more breakfasts since then, 3 of them without eggs.  I did also add 4 smoothie recipes for those of you who needed a hand getting your veggies in.
  • You needed desserts – healthy desserts.  I’ve added 5 more desserts.
  • You needed more ways to eat more veggies.  Also see here.  I’ve added a couple more veggie dishes.
  • You needed lunches – quick, portable lunches.  Also see here.  I’ve added 6 more, but many are soups.  I’ll work on more non-soup options, although soups are a fantastic way to cram loads of extra veggies into your day.
  • You needed snacks – plus snacks with protein that do not involve nuts or seeds.  MUST TRY HARDER!
  • You needed things that crunch.  I added a couple here and here.
  • You needed seafood dishes.  I’ve added an extra seafood dish, but will work on more.  We love seafood!
  • You needed dairy-free dishes.  They’re there – I just need to go and categorize them so you can find them easily.  I will do this, this week!
  • You needed bread.  I have yet to make you actual SANE bread, but I did add 5 baked goods recipes for you, which hopefully bridges the bread gap in the meantime.

I also have 16 posts in the wings with new recipes that I’ll post over the coming weeks.  So how am I doing?  How are YOU doing?  Your feedback is always super helpful in shaping what I create and post.  We’re in this together, dear readers.  Keep it coming!

Today I thought I’d post you a super-simple, super-SANE recipe that you can use in all sorts of situations, and would work for breakfast, a snack, lunch, or dessert, and can be paired with all sorts of other things. 

Chocolate Yogurt Supreme

Yogurt.  We eat a veritable boat-load of non-fat Greek Yogurt because it’s a fantastic source of protein and it is so stinkin’ versatile.  But honestly, plain Greek yogurt can get a wee bit boring after a while.  What better, then, than Chocolate Yogurt?  What’s better is that I amped it up to be even *SANEr for you.  Jonathan will be proud.  This is just enough for one, but I usually make a big batch once a week and keep it in the ‘fridge so I can dip in at any time for some instant {chocolate} gratification.  Love that.  LOVE.

If you’re not a huge fan (or a fan at all) of plain Greek yogurt, this might be a way to turn your head and have you falling in love with the stuff.  I’ve taken the tang out and made it taste of chocolate.  If you’re having trouble weaning your children (or yourself!) off regular store-bought fruit or flavored yogurt, this could be exactly the trick up your sleeve that you need.

I made this to go with the Chocolate Hazelnut Granola that I’ll be posting next – together they make a fabulous chocolate-fest to kick-start your day; but I am sure you’re already thinking of a dozen ways you could use this Chocolate Yogurt to get you on the fast-track to *SANEity.


5.0 from 4 reviews
Chocolate Yogurt Supreme
Prep time: 
Total time: 
Serves: 1
  • ½ cup / 4 fl oz. non-fat Greek yogurt
  • 1 TBSP sugar-free chocolate syrup
  • 1 TBSP cocoa powder
  • 1 oz. / 28g chocolate whey powder
  • ⅛ tsp salt (measure - you don't want too much!)
  • Xylitol or equivalent sweetener to taste
  1. In a bowl, stir the yogurt and syrup together.
  2. In 3 or 4 batches sieve the cocoa powder and whey powder into the bowl with the yogurt and stir between each addition until completely smooth.
  3. Add the salt and xylitol or sweetener to taste and stir well.
If you're wondering about that little bit of salt in there - it takes away the tangy taste of the yogurt. Some people don't like Greek yoghurt because of that. If you like the tang, leave the salt out. I like the tang usually, but not so much with the chocolate in it.

Here’s the bulk recipe:

  • 4 cups / 2 lb / 900g non-fat Greek Yogurt (1 large Trader Joe’s carton)
  • 8 tbsp sugar-free chocolate syrup
  • 8 tbsp cocoa powder
  • 8 oz. / 225g chocolate whey powder
  • 1 tsp salt
  • Xylitol or equivalent sweetener to taste

Follow instructions as per single recipe.  Store in airtight container in the ‘fridge.



*SANE™, inSANE, SANEity – terms used in Jonathan Bailor’s books, The Smarter Science of Slim (out of print) and The Calorie Myth.

What does SANE mean? Click here.Want more scrumptious recipes? Click here to check out my SANE Cookbooks!

Pen Curry - Looks lovely. I must buy some sugar free syrup. What sweetener is ok in sugar free sweeteners? I’ve been looking at Da Vinci, and they have Splenda in. Thanks

carrie - Pen – I use Torani sugar-free syrups, which use sucralose (Splenda brand). It is the last ingredient on the ingredients list, so the amount in there is extremely small. Sucralose is very heat-stable so works well in baked goods. JB and I would always advocate a natural sugar substitute over an artificial one, but in this case the quantity in the syrup and the amount of syrup I use in the recipes is so small that I am OK with it. If I find a sugar-free syrup that uses a natural sugar substitute I will certainly try it out.

Gary Potter - I love what you two are doing w/SSS!

Tracy - When you say sugar free chocolate syrup, are you suggesting artificial sweeteners?

carrie - THANK YOU, Gary!! We love doing it for you.

carrie - Hi Tracy – I use Torani’s brand which has sucralose in it, which is an artificail sweetener. Wherever possible we use natural sweeteners, but I have yet to find sugar-free syrups with natural sweeteners in. Sucralose is the smallest ingredient in the the syrups and the amount of syrup you use in these recipes is very small, so the amount you are ingesting is tiny. Feel free to leave it out and use extra xylitol, or I believe there is a liquid Stevia (?) instead. You would have to figure out the amount of liquid stevia to use, and you would not get the added chocolate flavor. Hope that helps!

allisol - I have been meaning to try this for awhile and today I took the plunge. WOW! That’s some intense chocolate! And tons of protein! It’s really good, too. It’s almost more like a mousse. I only added a little stevia to try and take the tang out but even without the stevia it’s TASTY! It needs a crunch, so I’ll put in some nuts next time. And even though it’s not a huge quantity, it really filled me up. I had a hard time finishing it because it was so intense and filling. It certainly did not leave me wanting anything else to eat, so I guess that’s the point.

BTW I have really found that the baker’s cocoa is so good for my blood sugar. I have it in my shake every morning and it just seems like my body really responds well to it. That stuff is like gold!

Thank you so much for these awesome recipes. I am so grateful you can do all the trial and error for me.

carrie - YAY! WE love Chocolate Yogurt :-) JB says cocoa is the bomb, so you’re in good company.

allisol - Carrie, I’ve been thinking about this snack all day (I know, I need a life). It has so much protein and so filling, it’s just such a good option. Are there any other flavors you can whip up? I’m thinking mint, lemon, banana, a berry, etc. I know the cocoa powder is part of the goodness, but variety is the spice of life! And if I am going to eat this 2x a day, I’m going to need some variety after awhile! :)

carrie - I will add this to the list, Allison!

allisol - I did a bad thing. In my attempt to add crunch, I added chocolate chunks. YIKES! I was looking for nuts and ran across a bag of these from a holiday baking fest. I threw a handful into my yogurt and I must say it was all kinds of deliciousness. That crunch just added such a nice flavor and the sweetness from the chocolate was awesome.

I will not make it a habit, but maybe it will become a treat. I need to find a good crunch that’s not so inSANE, though. Would those chocolate nubs you mentioned in your pudding recipe (the ones I never found) work for this purpose?


carrie - Ah, Allison…it was not bad, it was just a little inSANE :-) If you have a chunk habit, don’t fight it but do find the highest cocoa % ones you can and use those. Or cocoa nibs. Or, hang tight for the Chocolate Granola that will be popping up on Tuesday evening / Wednesday morning.

allisol - Today I had walnuts in my chocolate yogurt. Much more sane and really quite tasty. I can’t wait for your chocolate granola. I LOVE granola.

This yogurt reminds me of my favorite dessert my mom used to make. It was a mexican torte and had layers of sour cream and semi sweet chocolate in between flour tortillas. The tang of the greek yogurt and the chocolate have those same flavors. So it’s feels like a real treat to me.

carrie - I think you’ll love the new granola then, Allison :-)

Armand Wells - Hi Carrie,
Bread, we need bread. Waiting for a sandwich with SANE bread. Thanks,

Kim - This is yummy!!
I used what I had at home. Didn’t
have any choclate syrup. I added powdered peanut butter, raw organic cacao powder, vanilla protein powder, 1/4 t. Xylitol, & salt to the Greek yogurt. Topped with raw pepitas. Delicious!! Thank you Carrie!! This hit the spot!!

carrie - Fantastic, Kim!

Samara (TheGymCoach) - Hi Carrie! I work with Jonathan and he has sent me to your site. It’s so great. I am wondering what you have up your sleeve for KIDS and specifically KID LUNCHES they can take to school (and not get laughed at )… Thank you!

carrie - Hi Samara – I know many moms who have had great success with the quiche cups: plus veggie sticks. I do need to work more on this, but the list of requests is very, very long….

Susan - Carrie,
My pudding was very very thick…consistency of mousse. Now it was delicious and I will definitely be making this again and again…however I’d love a more pudding consistency like your photo.

My chocolate syrup was very thick and that might have been the culprits. Maybe I should thin it with some water first ?

I used Beverly UMP choc whey powder and Smuckers sugar free chocolate syrup.

I appreciate all you do. Next recipe to make is those orange coconut muffins sans frosting…I just love them with a cuppa.


carrie - Hi Susan! I think it was likely the syrup that you used – I use the thin, clear sugar-free syrups used to falvor coffee and other beverages. You could certainly try using half Smuckers and half water instead. There might also be something in the UMP that changes the consistency. Oh the problems with sharing recipes when you can’t all get the exact same ingredients!! THANK YOU for the appreciation!

Matilda - These frozen are just like chocolate paddle pops! Omg so good. I really loved this one frozen.

carrie - I have to try this now, Matilda!!

Cheryl - This is divine! I have to admit that I am not a big fan of yogurt but this recipe completely transforms it! I’ll have to try freezing it if it every gets warm enough in the UK!

carrie - Cheryl – I have heard it freezes into a an ice pop well, although I haven’t tried it. Enjoy!

Stefanie - Okay eating this right now. Love the pudding texture. But there is sine grit to it. Thinking the xylitol? I think I used too much. This is my first time using xylitol and I used a tbsp. What is your “to taste? “

Kim - Stefanie,
I use 2 teaspoons :-)

carrie - Hi Stefanie – it can only be the xylitol making it gritty. Xylitol does not dissolve quickly and easily like regular sugar. As I recall my “to taste” is the same as Kim – 2 tsp. Start small and work your way up is a good way to go. Hope that helps!

Katie - Delicious! Tastes like a chocolate mouse! Very good!

Cat - Ooh the salt tip is so useful! I’m always disappointed that yoghurt and chocolate don’t work together as well as I hope, but I think this is the solution! I will definitely be trying this! Pinned ;)

carrie - Cat – increase the salt in very small amounts until you get it how you want it. Salt is magical if you know how to use it!

Low Carb Chocolate Protein Pudding | GreenLite Medicine Blog - […] Recipe and image from marmalade and miles […]

Linda Markert - Why do you say no eggs? And why not full fat yogurt? I think both contain good fats and protein.

carrie - Hi Linda – some people cannot eat eggs and non-fat yogurt has more protein in than full-fat. Hope that helps!

Mika - Mine came out very “mousse-like” so I added some unsweetened almond milk (didn’t have any sugar-free choco syrup). I added some frozen blueberries, crushed nuts and chia seeds, sugar free Torani vanilla syrup and it came out yummy. Great tip with the salt:)

Karen G - Absolutely love this. I used Walden Farms Chocolate Syrup. It too has sucralose in it, so if you ever find one that has a natural sweetener, I hope you let us know. It is a thick syrup so it was a thick consistency, but I loved it that way. Also I left out the additional sweetener. I can see eating this often for a snack…so filling. Thank you.

carrie - Karen – you are right – SO filling!!!!!

Allie - I read Smarter Science of Slim and have just started this whole process and am SO THANKFUL for your recipes. One question: where recipes call for just regular “chocolate or vanilla whey powder,” can you substitute the chocolate or vanilla UMP protein powder that is recommended for some recipes? Not sure what the difference is (tho I have noticed that the vanilla UMP is very sweet). Many thanks!

A Good Chuckle » Carrie Brown | Life in the SANE lane - […] or candy treats because you know tonight you are going to “indulge” in Carrie’s Chocolate Yogurt Supreme.  […]

Lemon Yogurt Supreme » Carrie Brown | Life in the SANE lane - […] back when I posted the recipe for Chocolate Yogurt Supreme, y’all got very excited.  I got lots of notes asking me to make a whole range of […]

Wren - I’m wondering if this product would be a good substitute for the chocolate syrup? I’m just very against sucralose products no matter how small. This is a chocolate stevia

carrie - Hi Wren – this took me to a blank page….

wren - It’s a chocolate Stevia. Try this link:

carrie - Seems fine from the info on the link, Wren.