Healthy 4th of July Dessert: Americones


I was a pretty weird kid.

Each year when the Independence Day parade rolled around, I had a major case of mixed feelings. I loved seeing the floats, bands and dancers, but secretly found the whole affair to be quite uncomfortable. While the other kids saw the candy tossed out by the float-riders as the main draw, I’d rather let all the others have it than fight them for it. Yup, my aversion to confrontation started early. Very early. :)

The day redeemed itself, though, with the fireworks show and red, white and blue-colored menu. Did anyone else always have a flag cake for dessert?


Inspired by that dessert and The Cottage Home’s berry cones, I created a refreshing, nutritionally well-balanced treat that’s perfectly patriotic.

And one more fact my inner-peace-keeper would love: These Americones (hat tip to Stephen Colbert for the naming inspiration!) are a single-serving dessert, so each person gets her own. No need to battle for your berries!



Serves 1

  • 1 tablespoon vanilla protein powder
  • 1/2 tablespoon unsweetened vanilla almond milk
  • 1/4 teaspoon lime zest
  • 1/4 teaspoon lime juice
  • 1/2 cup blackberries
  • 1/2 cup diced strawberries
  • 1 small waffle bowl, such as Let’s Do Organics
  1. Mix protein powder and almond milk until it reaches your desired glaze consistency. Stir in zest and lime juice.
  2. Pour berries in (or in and around) waffle bowl.
  3. Top with protein glaze and enjoy!

Nutrition information per serving will vary based on protein powder and waffle bowl used, but my Americone had about 140 calories, 1 g fat, 26 g carbohydrates, 5 g fiber, 7.5 g protein

What is your favorite Fourth of July tradition—culinary or otherwise?

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  1. Love the idea of the protein glaze!

    • It was really tasty, Kelly! I was thinking of using Greek yogurt originally, but had never really made anything with protein powder before–why not change that now?

  2. Yum! These sound and look amazing, Karla. Perfect 4th of July treat! Oh, and I am 100% with you on avoiding confrontation from an early age. I’ll never forget being at an Easter egg hunt with a bunch of kids and seeing a toy bunny up in a tree. I thought about going to take it but then was scared that I’d get in trouble because it was meant to be decoration. Some other kid ended up taking it and as it turns out, it was actually the grand prize. The other kid got a giant bunny stuffed animal. Clearly it still bothers me to this day. ;) Hope you have a great 4th of July!

    • Thanks, lady—I highly recommend giving this a try!

      Aw, poor mini-Jenn. That’s so sad that you lost out on the grand prize by being polite! I think someone deserves some extra Starburst jelly beans. :)

      Happy 4th of July to you and your family as well!

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