How to Conquer Cravings + Peanut Butter Cookie for One Recipe


Hey POPsters!!

Happy Friday! How was your week? I hope you’re rounding it out nicely. What are you having for your YOLO meal today? Somebody entice me with some descriptive words in the comments section and make me salivate!! Anyway, I was playing around in the kitchen and came up with this quick, fun, and nutritious cookie recipe that you can make for yourself whenever you have a cookie craving!

It’s really important that we don’t ignore our cravings because they represent a void. Now I’m not saying go eat a tub of ice cream because your cravings tell you to do so. What I am saying is…be aware and be conscious of what your body is telling you. Are you depriving it in some OTHER way? Like many girls, I love to snack. I love chewing and eating, I find it fun! But when I started to analyze why I was munching so much, it came down to this: I tend to head to the fridge when:

1) I want to avoid work

2) I’m bothered about something

3) I’m actually hungry

How did I realize this? Well there’s a difference between being hungry and having a craving. Next time you feel like you need to go eat something, ask yourself this, will salad do the trick? Will a banana make you full? If the answer is yes, then you are hungry for nutrients. If you say, no, I would rather have a cheeseburger, then you’re just craving!!!

And then what to do if only having a cheeseburger will keep you from binging on everything else? Ha, I know this too well. Sometimes the void is purely emotional and I force it to be physiological. Sometimes I want a taco so so bad so I will eat an omelet with salsa, or a mexican salad, or something that seems Mexican-ish, but then…somehow I just end up eating the taco anyway because that’s what my soul needed in the first place. Have you had a similar situation? Shoulda just ate the taco and be done with it right? Yeah, It is hard to tell sometimes. In such a situation you must train your mind to say NO. If it is too hard and you just cannot function in your daily life, ok go have a bit of your taco. Enjoy it. Love it. But be conscious of your feelings when you’re eating.

Did it make you feel better? If so, GREAT!! You made the right choice in indulging. Craving is gone. You filled a soul void. You can move on and be stronger next time. If you feel regretful…well, looks like you could have done without. Whenever you eat a YOLO meal, I suggest you enjoy the experience fully. In my recommended meal plan, you can have one YOLO meal a week. You deserve it and you need it for your sanity!!

Also, last week when I was at the IDEA conference, I wasn’t snacking as much but I also wasn’t hungry either! Why? I was running the oGorgeous booth most of the day and my soul felt fulfilled as I got to meet POPsters who came to visit me! I also was so happy to see the booth buzzing that the excitement filled me! I wouldn’t say it suppressed my appetite…nope…the experience filled all those voids that I used to fill with snacking. Weird huh? Yeah, I came to that realization that week. So I think it is really important to do what you love and be around people who make you happy. Sometimes we confused our emotional needs with your physiological needs. Take care of your well-being and everything else will fall into place.

Anyway!!! Below is your microwave cookie!!! Please post your pics on Instagram #cheapcleaneats so I can see! Also, I am giving away a new tee design I just made! “Eat Clean Train Dirty”!

eat clean train dirty

Eat Clean Train Dirty Tee, $21, 

All you have to do is go to my Peanut Butter Dorm Cookie video on YouTube, like the vid, and tell me in the comments if it is harder for you to eat clean or train dirty. You can enter as many times as you want and it’s open to all POPsters, everywhere, any age! I will announce the winner on my blog next Thursday August 22, 2013. Anyway, here’s your recipe!!

How to make a Peanut Butter Cookie in Microwave

– 1 TBS peanut butter (organic, no salt, no sugar)

– 1 TBS almond milk

– 1 tsp Stevia

– 1 TBS ground oats

– 1 egg white


– Mix together

– Plop on a plate

– Microwave for 45 sec to 1 min

– Eat!!

Makes 1 cookie for 136 cals, 8g of healthy fat, 7 g carbs, 9 g protein.


<3 Cassey


  • Katie

    I loved this!! This completely took care of my afternoon sugar craving. I made it with almond butter instead of peanut butter, kept the oats whole, added 1tbsp of chopped raisins, and added vanilla extract and cinnamon. I made it into an oatmeal raisin cookie. Aaahhh I loved it! :)

    • Emily

      Wow! Great idea! Oatmeal raisin cookies are my like my kryptonite, so I will definitely be trying this! Thank you of the idea Katie:) And Cassey:)

  • Elle

    I tried this recipe minus the milk and it turns out okay, for those who have problems with it being too soft. I used whole oats instead of ground and it needed a minute 30 seconds instead of the one minute.

  • Sylvia

    This was really good! I added a little bit of dark chocolate to the mixture and it tasted delicious

  • Brittany

    has anyone done this in the oven? we don’t have a microwave so i’m wondering how that works?

    • Tanaka

      Yeah I bake mine in the oven, They come out a bit harder than in the microwave but still quite soft!

    • Diane

      Hi Cassey! I am really obssessed with peanut butter and I really want to minimize my daily intake of it. But no matter what rules I try to set, I just find it hard to let go of peanut butter. I think I really need some help :(

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  • Katrina

    Hey Cassie! love the new shirt!!! the hardest part for me is eating clean :D but I’m trying very hard to eat AND train dirty! :D

  • Destiny

    It tasted pretty good but the batter was soupy and turned out more like a crepe.

    • Valerie

      Same as me! Turned into a peanut butter pancake. Would be cook with some banana icecream… haha :D

    • Michelle

      I had the same problem. I tried adding more flour but it really turned into a pancake :) I wonder if its my altitude…..

    • Elle

      I tried this recipe using oat meal instead of oat flour and it turned out pretty good. I also used honey instead of stevia perhaps you could try this. I also added a little dark chocolate as I was really craving a treat and this certainly hit the spot. I also found it quite rich and so could finish the whole thing myself.

  • rachelle

    Well, I thought this recipe looked great for a healthy treat, so i tried it. I did not have any oat flour so i used almond meal instead, it turned out great! It was the perfect shape and the texture was fab! I absolutey love your recipes Cassey, they are fantastic! Please keep making cheap clean eats, i love them so much!!!

  • Diana

    It was great! I just think we should add a bit more time, because I cooked mine for one minute and the bottom part looks raw, though it tastes so good. Is it because I used sugar instead of stevia? And used regular milk instead of almond milk? I also want to ask you if it is true that you should burn all the calories you ate to lose weight? I also hope that it would be more crunchier. Mine didn’t look like a cookie at all, It looked like a pancake but it tastes heavenly. Sending love. :) x

    • Valerie

      mind turned out the same as yours… and I use honey instead of stevia and soy milk instead of almond milk. Perhaps it needs more oatmeal…

    • Sarah

      Im not certified or anything like Cassey is, but if you look on the internet how to loose weight, one of the things that comes up the most for me it to burn more calories then you eat, so if you eat lower calorie foods, you won’t have to burn as many i guess. I hope this helps

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  • Abbie

    If I try this, I’m gonna not even add the stevia. I
    love peanut butter just like it is! <3

  • Christine

    Mine turned out like a flat pancake as well…..for some reason every time I try one of Cassey’s recipes it fails! And I always follow the recipe exactly! :(

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  • Jo

    I’m going to try this and substitute the peanut butter with PB2 (powdered peanut butter). Not sure if I’ll need 1 TBS or 2 but I’ll update later if anyone wants to know!

    If I use 1 TBS it’ll be a total of 64 calories, 1.4g fat, 6.7g carbs, 1.6g fiber, and 6.8g protein :)

    • Natasha

      Hi Jo,
      Just curious of how the cookies turned out using PB2 because I was thinking of doing the same before I saw your post :) Also, did you use 1 tbs or 2?

  • Carolyn

    Hi! Thanks so much for your recipes and workouts! I love them and will be sure to pin a bunch of them. Quick question: what type of stevia do you use? I haven’t tried it yet. Only agave and coconut palm sugar. But I’d like to try stevia. I just don’t know which one to get! Thanks!


    • Cailyn

      My mom always gets truvia. it works great pretty much every time.

  • Kelsey

    I failed today.
    Feeling depressed for the first time in years and since I got home from the road late last night didn’t make my lunch for today – ended up getting a DQ chicken salad and adding a mini blizzard and a peanut butter parfait. Seriously down on myself today – after a year of Tae Bo 3x/week and fairly clean eating and little results, and now almost two months solid of busting my butt with Blogilates and super clean eating I’ve lost a grand total of 8 lbs. 4 inches – and all of them around my arms and areas that I didn’t really need much tightening (okay, any tightening is good, but the core area just isn’t changing). I still look chunky and my cellulite has increased. I’m a fat, ugly, heffer, and it’s never going to change. I saw a picture yesterday of a woman that made exceptional progress in just two months and I wonder why can’t I do that? I’m dedicated, I’m determined. I work so hard I cry …
    I realize today that I just have to accept that my best isn’t good enough and I never will be.

    I’ll keep doing blogilates because I enjoy it but don’t expect to see any real results.

    • Jen


      You are not a failure! Loo Ethan what you have accomplished so far. Of course the fat has come off all of the areas you don’t need it to! That is how our bodies work. You have to push through that and keep trying. Re-evaluate your plan. Are you plateauing with your current cardio? Try something different. Track your eating for a week. Maybe you are underestimating your calories/fat/carb intake. Get a trainer or a dietician involved. Maybe they will see something you can’t.
      You are strong. You can do this!
      This Cassie video reminds we are ALL human.

    • Carolyn

      Hi! I don’t know if this will be helpful for you or not, but I found that I stayed the same weight whether I was eating 1000 calories a day or 1500 calories a day. Seriously. Because, if you don’t eat enough, you slow down your metabolism. I don’t know if this link will post, but it explains that you may not be eating enough calories to lose weight!
      Then, go here to calculate how many calories you need to eat each day. You might be depriving yourself too much and sabotaging your own weight loss.

      And it’s totally okay to have a cheat day every now and then. I try to stick to once a month for a special treat, but sometimes twice a month is okay. Good luck!


    • daynepoo

      Don’t get down on yourself!! My mom struggled with tummy “fat” for YEARS! She was strong, worked out constantly, but couldn’t ever shed it. She finally went to a natropath and discovered she was gluten intolerant. After cutting gluten out of her diet she shed inches like a crazy woman!! You might have an unaddressed food sensitivity that you’ve been living with so long you don’t remember life before it. Not only did my mom shed inches, but her skin changed and became more radiant, and she had more energy too! Now whenever she accidentally eats gluten she notices it because this new “fantastic” feeling has become her normal. I would look into that because that could really explain why you aren’t loosing “fat” from your midsection. It could just be severe, severe bloat.

  • Taylor

    Mine came out like a pancake:(

    • Veronica

      Mine did too! Hahaha!! I made the batter and it made enough for three cookies so I put them all on the same plate and… well… they ran together and made one giant cookie! Sadly it had the texture of a crepe, not a cookie and it was very light on the peanut butter flavor aswell. (P.S. I added an 1/8 of vanilla) On the bright side I now know how to make a super delicious and very unique crepe!

      • Kayleigh Hames

        Try leaving a couple of mins before microwaving so the oats absorb some liquid or cooking in a mug

        • daynepoo

          GREAT TIP! thank you!! (:

    • Amrei

      Yeah, mine too, but it tasted delicious :)

    • Kayley

      lol mine too, and it had bumps all over and the bottom looked like the bottom of a mushroom lol

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  • Hi there! My name is Jessica, and I run a food blog, Floptimism. Every week I write a Weekend Wrap-Up post where I share some of my favorite web finds from the past week. I loved reading this post so much that I had to feature it on this week’s round up! I’ve included the link below in case you’re interested. Thank you for a great blog post, and I hope you’ve enjoyed the weekend!

  • Carissa

    This cookie was the strangest tasting cookie I have ever made lol. I might have “overbeaten” the batter making the end result into almost a sweet-peanut buttery-eggy mixture.

  • Hey there,
    Thanks for all your entries, I think they’re all so inspirational and relatable. I used to get cravings all the time, mostly out of boredom, so I’d just perpetually be running back and forth from the kitchen to the couch! I’ve now started a food blog and find solace in writing, so I don’t have the urge to eat mindlessly anymore!
    Thanks again for all your posts and videos! They’re so great :)

  • Sammi

    I just tried making this but it didn’t turn out like a cookie. It was more of a pancake-y bread type of thing and was pretty bland.. :( I added a two walnuts in there and like two tablespoons of oats, one tablespoon of peanut butter, one tablespoon of coffee creamer, and an egg white. When I put it in the microwave for 1 minute, it turned out still liquid-y so I added another minute. Can someone help me with this cookie? I really want to make some delicious cookies, haha.

    And also, the ingredients I used make a huge cookie. After eating that thing, I was REALLY full.. I see what the oats does to you!

  • I just got back form a week-long vacation, where I ate ice cream. Every day. Clearly I’m not so good at conquering my cravings ;) but thanks for the advice!

  • Bronwyn

    When I have a craving I try to think of what nutrient is in the food I’m craving. Do I want ice cream? Maybe my body needs calcium, so I drink milk or eat yogurt. Do I want chips? Maybe my body needs fat, so I eat an avocado or peanut butter. If I want something with refined flour or sugar, maybe I need sugar so I eat fruit. Thinking of the nutrients in the food you’re craving and then finding a healthier way to get them can be helpful. Or if I haven’t treated myself in a while, I eat that ice cream and enjoy it!

    • Gracyn

      That is an amazing way to think! I will definitely try that the next time I am craving something that I shouldn’t necessarily be eating.

      • Cat

        Do you ever just hear or read something that completely clicks in your head and changes the way you think about something from then on? You just did that for me, this is a fantastic way to think.
        Thank you!

  • I think learning to indulge responsibly is so hard. Those cravings can be killer and I don’t think we should give into every single one, but it is nice now and then to relax about food and allow a little treat without freaking out over calories, etc. I don’t always get it right but progress not perfection, I suppose.

  • I added a tablespoon more oats to the recipe if anyone is having the liquid problem and my cookies tastes delicious!

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  • Nana

    Mine was like the same texture as the muffins… It was a flat round muffin lol so I’m putting it in the oven to brown up

  • Fifine

    Just made my own version.. HE.VEN.LY

    First try was dry so I did again with half the amount of egg white, half the peanut butter but added vanilla protein powder, cinnamon and a bit of cottage cheese. Delicious

    Gonna end up eating this everyday

  • Kat

    Lady popsters, don’t forget that being on the pill can give u crazy cravings…somehow it helps to remember that :)

  • Evonne Tai

    I think I have eating disorder . I always tend to starve myself and then work out still I dont loose much weight , I feel so disgusted with myself if I ate fatty food or even carbs (I love carbs) . I hate how I look and I want to change but I can’t , everyone around me just laughed at my appearance…

    • Kathleen

      It sounds like you have symptoms of anorexia nervosa. The fact that you acknowledge that is a good sign because most anorexics are too deep into their denial to realize that what they’re doing is causing a lot of damage to their bodies. Talk to a psychologist or a guidance counselor to help you. You need to eat, and to eat right. Working out requires a lot of effort and commitment before you can see actual results. If you’ve read the stories in Before and After, you’d see what I mean. The results you see with healthy lifestyle is toned, sleek, sexy, and strong, as opposed to the weak skeleton physique starving yourself leads to. Beauty is a mindset. Other people may not see it but you should see that you’re beautiful the way you are.

    • Kacy

      1. Don’t listen to those other people – they probably pick on you because they want an easy target, and your insecurities make you so. To get rid of the bullies, you’ll need some self-confidence (easier said than done, trust me I understand).

      2. I used to eat very little and work out lots too, to little effect. Then I read an article that explained how if your body is expending too much calories a day, it’ll actually go into starvation mode where it burns calories super efficiently and clings onto fat. This is good to keep you from dying, but bad if you want to change your physique, obviously. After reading that I began eating more (wholesome foods, like meat, rice, veggies. Fat and carbs are not your enemies if they come from healthy sources!), and keeping a record to make sure I reached my calorie mark everyday. My workouts became more effective and I just felt overall more energized and happier. My body grew stronger, leaner, more toned. I gained that self-confidence. The bullies went away. I’m never going to be a supermodel, but I don’t hate my body anymore.

      TL;DR – eat more and eat healthy! Remember, fat, carbs, and calories are GOOD for you if they come from the right sources, and you’ll need them to change your body. Focus on training hard, eating MORE, spending time doing hobbies you love and that self-confidence will come to you, promise!

    • Jeanie

      Eat real foods as much as you can, meaning organic and less processed. Chew well and eat till you are full. If you starve yourself you will never lose and keep the weight off. I recommend listening to the podcast underground wellness

    • allie

      I know how you feel… I struggled with anorexia nervosa and usually hate how I look and feel after I give in to a craving… I’ve had massive break downs after eating.. You just have to ignore them your best and remember that your brain is tricking you.

  • Jackie Wilushewski

    Yum! This is so delicious!
    If I wanted to add a little chocolate, what would be a healthy way to do so?

    • Cat

      try cocoa powder! I think that’s what I’ll do next time I make this!

    • Mimi

      You can chop up some dark chocolate and add it in! It gives a nice chocolate flavour and it really good for you because of its antioxidants(since you won’t need much for 1 cookie)

    • Asha

      Dark chocolate (read the ingredients list to make sure it’s clean)

  • I’m so proud after I conquer my cravings. Every time I feel great and say, “I just had a craving, I resisted it!” Anyways that recipe will sure help me in the future to say, “I just had a craving, I resisted it!”

    • Lexi

      Same here! I feel so much happier and empowered when I resist the craving or the opportunity to eat something I shouldn’t. And whenever I give into a craving, I always feel really guilty and frustrated.

  • Dana

    i think i’ll use less egg white. my batter was too liquidy so and then it tasted eggy afterwards but it tasted really nice! i am in live with peanut butter :P i’m going to try again today :)

  • Lauren

    I made this and it did not turn out well at all. :-(

    • Erynn

      Neither did mine!

      • Amanda

        Mine turned out like a pancake. Wasn’t good at all. Not sure if I did something wrong but I follow directions exactly.

        • Lilac

          Same, it had absolutly no consistency of an actual cookie!

        • Disa

          That’s how mine was.. I don’t think her measurements are right tbh what she put in the video didn’t look like the recipe, it looked like more flour and pb.. But I followed the recipe just in case and I got an icky pancake that wasn’t sweet or peanut buttery… But to save the day I made pb “frosting” by slightly melting some on then mixing just a pinch of sugar (cuz my pb is organic and has no sugar) then smearing it all over my pancake-cookie… Next time I might just skip the cookie and go straight for the “frosting” lol

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  • Anna

    Ooh how I know this feelings! But my ‘problem’ is that I am so oftrn craving for healthy food, for apples, nuts and also for low fat yogurt. I know when it’s healthy it should be okey but I can really owereat me with those things. What can I do for stopping this?

    • s6milerun

      Hi there Anna,

      I can relate to your eating habit and would like to make 4 suggestions:

      1. find small bowls, plates, and utensils – this will help you portion out your meals. I realize ‘small’ is a relative term but you’ll know the right small size when you do not feel over stuffed and too full

      2. End your meal the same way at every meal to signal to your brain that you are finished eating. For instance, I like to finish each meal with a cup of really hot brewed tea. Maybe for you it will be your cup of yogurt or handfuls of nuts that helps you say, “Now, I’m done!” But, you must eat that yogurt or handful of nuts at the end of each meal. Then your brain will know you are done eating.

      3. Eat for the same length of time every day. If you can finish eating in 10, 15 minutes or 30 minutes, stick to that time. When you stick to an eating time you will know when to start and stop eating.

      4. Finally, plan out your day of activities. When you have a time schedule to stick to, you will think less about eating. I know ALL people hate some part of their day, whether it is working on work or nagging the husband (hehehe), you have to face the music and just do it. Here’s a list of activities:

      a. clean out the rooms in your home
      b. manage your money saving goals so you can save up for a special trip
      c. keep a daily journal
      d. create a photo album
      e. spend 2 hours at a park
      f. go to the library and read something new
      g. talk with friends

      Hope this helps!

      • Anna

        thank you so much for your answer! I think I will try to finish my meal always with the same thing. a cup of tea would be great for me as well (bc I also have some digestive problems).
        I’m also gonna use some smaller bowls and plates, I just made experiences with that and it’s incredibly how that works!
        big thank you for your great answer!!

  • shill

    Cassey, that’s a great post! thank you so much :)

    Eating in order to avoid is so familiar.
    I remember this one awful day I had, in which I was trying to comfort myaself with everything sweet.
    Gladly, after I ate chocolate and I found out that it wasn’t as comforting as I thought, I stopped and went on to solving my problem (that time I was just sick and havinf my fever raising).

    You’re inspirational, Hope you’re having the best Weekend :)

  • My batter came out liquid, so I added 1 tablespoon more oats. But then when it came out it was quite tasteless help?? I love you cassey !!! U change my life and made me so much stronger!!
    Xxxx liann

    • Blessie

      My cookie came out tasteless, too :( I also did the same thing you did… ^^

    • Amanda

      That’s what I did. Added more flour but no taste. I added some nutella and gave it to my 2 year old. He didn’t seem to mind it lol.

      • My first attempt came out really liquid and when cooked it was like a pancake, but I had a much more successful attempt today! From the video it looks like the ‘tablespoon’ of both oats and peanut butter are very generous heaped tablespoonfuls, so I made sure to do that as they’re the ingredients which give it some sturdiness. It was much more cookie-like today, and because I added extra oats AND peanut butter, it kept the flavour. I also skipped the milk. You just need to play around with the quantities.

        Hope this helps! =)

  • Heather

    Eating Clean is really hard fro me. I have three young kids so sometimes I think it is easier to grab the food and go whatever is might be :(.

  • Melissa

    Eating clean is hard for me. I blame it on nursing school because I stress eat and munch while I study. I’ve added on a few pounds in the process. However, I graduate this December and I like to think that my happiness of being a RN and the fulfillment I feel from a new job and good income will fill me up where snacks cannot. I love that idea!

    • Erynn

      After nursing school I literally dropped 9 pounds in about 6 months! Hang in there :)

      • Carissa

        Yay for fellow nurses (or at least in my case soon-to-be)! I know exactly what you mean when you say it’s hard to lose weight during nursing school. Along with doing these workouts, I’m on the Weight Watchers Online Plan where I just log all of my food and workouts through my cell phone app or on my laptop. I’ve managed to keep down about 25 lbs in about a year. It can be done!

        • Anna

          thanks cassey it gave me some ideas on how to resist my cravings.
          its my first week to really try to eat eat clean and i’m really struggling because i know i should eat every 3 hours but it seems like I’m like craving more now than i was usually and i’m like thinking about foods all the time for example i just ate then i would think about foods i’m gonna eat later(on the next 3 hrs.) and end up eating eat after an hour(i did try to resist), I feel really awful after doing that.
          I’ll try to engage in more activities now and really keep in mind what i have just read.