It’s 7pm Friday, 95 degrees, I made these frozen yogurt cherry cups and my muscles are growing. See what I did there. These cups are a VIBE. And they will quickly be your go-to post lift on a hot day.

There are two things I’m currently obsessed with:

1. Building recipes that make hitting your protein goals ridiculously easy.
2. Creating healthy food that actually feels fun to eat.

These frozen cherry yogurt cups check both boxes, and they’re exactly the kind of recipe I’ve been craving lately. Between recently launching my first-ever comprehensive body recomposition program and putting the finishing touches on my upcoming Eat Glow Love Sonoma Retreat, life has been full in the best possible way. I’ve been spending a lot of time thinking about how to help women nourish themselves without feeling restricted, overwhelmed, or stuck eating boring “healthy” foods. Because let’s be real. Nobody wants another plain protein shake.

We want food that feels exciting and snacks that taste like dessert. We want recipes that support our goals while still making us feel like we’re living our lives. That’s exactly why i created these Frozen Cherry Yogurt Cups. They’re creamy, sweet, packed with protein, loaded with nutrition, and taste like a frozen cherry cheesecake bite.

Why I Love These Frozen Cherry Yogurt Cups

As a registered dietitian, I’m always looking for ways to combine nutrition and satisfaction. One of the biggest mistakes I see women make is waiting too long to eat after a workout or grabbing snacks that don’t contain enough protein to support muscle recovery. These frozen yogurt cherry cups are a perfect solution.

The Greek yogurt provides high-quality protein, while the cherries add natural sweetness, fiber, antioxidants, and nutrients that support recovery. Plus, they’re incredibly easy to prep ahead. Make a batch once and you’ll have grab-and-go snacks ready for the entire week.

Why Cherries Are Good Post Exercise

I love cherries for recovery. Not only are they delicious, but they’re packed with compounds called anthocyanins, which are responsible for their beautiful deep red color. These antioxidants help combat some of the oxidative stress that occurs during intense exercise.

Your workout creates tiny amounts of muscle damage (which is normal and part of the muscle-building process). Cherries provide antioxidants that may help support recovery so you’re ready to show up and train again.

Cherries also contain natural carbohydrates, which help replenish glycogen stores after exercise. Glycogen is your body’s preferred fuel source during higher-intensity workouts, and replacing it after training can help support energy levels and recovery.

They’re also a source of potassium, an electrolyte that helps support muscle function and hydration. And when you pair cherries with a protein-rich food like Greek yogurt? That’s where the magic happens. The cherries help replenish energy stores while the protein provides the amino acids your body needs to repair and build muscle tissue.

Frozen Cherry Yogurt Cups Recipe

Ingredients

• 2 cups plain Greek yogurt
• 2 scoops vanilla protein powder
• 1 teaspoon vanilla extract
• 2 tablespoons maple syrup or honey (optional)
• 2 cup chopped cherries

Optional toppings

• 2 tablespoons mini chocolate chips
• 2 tablespoons chopped pistachios or almonds (optional)

Instructions

1. In a medium bowl, combine Greek yogurt, protein powder, vanilla extract, and sweetener if using.
2. Stir until completely smooth.
3. Fold in chopped cherries.
4. Line a muffin tin with silicone liners or paper liners.
5. Divide mixture evenly between cups.
6. Sprinkle with chocolate chips and chopped nuts if using.
7. Freeze for 2–3 hours or until firm.
8. Let sit at room temperature for 5 minutes before enjoying.

What Inspired These Frozen Yogurt Cherry Cups

The funny thing is, I made these while looking at Airbnbs for my very first Sonoma retreat (which, by the way, is going to be absolutely insane).

Scrolling through gorgeous Pinterest-worthy houses with giant pools, dreamy outdoor spaces, and enough room for all of us to do yoga and Pilates in the sunshine immediately put me into summer mode. And that’s when these were born.

This is for the woman who is tired of all the white noise of nutrition online. It’s for the woman who is tired of being handed another generic meal plan and sitting in a sterile office talking about health goals she never actually follows through on.

No, no, no.

We’re building your personalized plan poolside.

We’re having conversations that matter over beautiful meals.

We’re going out to dinner under the stars.

We’re drinking cacao, setting intentions, connecting with ourselves again, and creating a version of our lives that actually feels good to wake up to.

Because becoming your next-level self takes more than nutrition.

Think about your life like a pie. Nutrition is a major slice, absolutely. But so are movement, friendships, creativity, purpose, environment, confidence, rest, and the people you surround yourself with. At Eat. Glow. Love., we’re diving into all of it.

This isn’t just a weekend away. This is the kind of weekend that changes the trajectory of your life. You’ll leave with a clear plan, renewed energy, meaningful connections, and a completely different perspective on what’s possible for you. Click here to learn more about my Sonoma retreat. Eat. Glow. Love.

Check out the retreat HERE.