The 2 snack mistakes I see people make all the time as a Dietitian
People either:
Don’t have a snack ready, so they skip it entirely…or
Grab a silly little treat — something high in sugar, fat, and salt — the trifecta for a hyperpalatable snack that drives up calories without keeping you satisfied
Skipping snacks might sound like a smart weight-loss move, but research shows it can backfire — making you more likely to overeat at your next meal due to intense hunger or blood sugar dips ( source )
And that silly little treat? It might feel like a quick fix, but it’s actually a hyperpalatable snack designed to light up your brain’s reward system — not keep you full. That combo leads to a spike in calories with little to no satiety!
Because let’s be honest:
Success doesn’t come from willpower — it comes from preparation.
So what’s the solution if you want to enjoy a silly little treat… but also want to stay consistent with your nutrition goals and avoid the 3pm hanger?
These PB Easter Egg Cups pass the vibe check for both --
✨ They satisfy your sweet tooth (chocolate, peanut butter, creamy center — we love that!)
✨ They’re high in protein + fiber to actually keep you full
✨ You can prep them in advance, so you always have a balanced sweet treat on hand when cravings hit
Here’s what you need:
✨ 1/2 cup natural peanut butter
✨ 1 scoop Koia Vanilla Protein Powder
✨ 2 tbsp maple syrup
✨ 1 tbsp almond flour
✨ Pinch of salt
✨ 1/2 cup dark chocolate chips, melted with ½ tsp coconut oil
How to make them:
Mix the peanut butter, Koia protein powder, maple syrup, almond flour, and salt in a bowl until a dough forms.
Shape into small egg-like ovals (or use a silicone mold).
Freeze for 10–15 minutes until firm.
Melt the chocolate chips with coconut oil in the microwave in 20 second intervals, stirring between each, until smooth.
Dip each egg into the melted chocolate and place on a parchment-lined tray.
Chill again until the chocolate is set.
Enjoy!
These snacks won't just satisfy cravings, but they also support your blood sugar, nutrition, goals, and energy!
Prep these in advance and thank me later :)
PS - use code “HAILEY” for 20% off your Koia protein powder!
Meet our Expert
This article is written by Hailey Gorski, RDN.
Hailey Gorski is a LA-based media Dietitian who specializes in sustainable fat loss. She empowers women to develop a healthy relationship with food while getting results. She graduated from UW-Madison with a bachelors in dietetics and certificate in entrepreneurship and complete her dietetic rotations at Loyola University Chicago! She has been featured in Livestrong.com, EatThisNotThat, BeachBody on Demand, and MyFitnessPal.com
