Slimming Gluten-Free Coffee Cake with Our Girl Tenley


Meal prep is always more fun with your girlfriends by your side! We invited our gal Tenley Molzahn to the HQ to sip some wine and whip up her fave dessert: coffee cake. You may recognize Tenley from the Bachelor (ya know Karena is a huge Bachelor fan!), and she’s also a dancer and health coach. We first met Tenley about six years ago through a mutual friend and we’ve been pals ever since! She’s so sweet and driven — and such an inspiration!

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We immediately bonded over our love of healthy, whole foods. Tenley has a gluten intolerance, and she follows our Gluten-Free Nutrition Plan. We also had lots of dinners and long talks (over white wine, obviously) when she was first launching her brand, Sweet & Free Life. We love when our girlfriends come to us and ask for advice on something that they’re passionate about. If we can help another strong woman achieve her dreams, that’s everything to us. We’ll talk for hours and by midnight you’ll have three domain names bought, trademarks submitted and Instagram and Twitter handles down!!

With all these dinners and chats, we realized that we never cooked together and we needed to fix that! After all, “wanna film a cooking video?” is practically a pickup line for us! ;) One of Tenley’s favorite things to make is coffee cake, so we whipped up a delicious, gluten-free, and totally Tone It Up Nutrition Plan approved recipe! We use vanilla Tone It Up Protein in this one, but you can sub in chocolate, pumpkin spice, or any other flavor to go with the season or whatever you’re feelin’! We also get in a little arm workout with our whisking and lifting all that wine!


Watch the video and get the amazing recipe below!

PS- did you know that coffee cake is called coffee cake because it GOES with coffee! :) We learn somethin’ new everyday!


Watch on YouTube HERE!


Pecan Coffee Cake


For the Cake

1 cup almond flour

¾ cup vanillaTone It Up Protein

½ tsp. baking soda

¼ tsp. salt

4 large eggs

½ cup almond milk

¼ cup melted coconut oil

½ cup maple syrup

½ tsp. vanilla

Coconut oil spray

For the Topping

1 cup pecan halves, toasted and chopped

1 Tbsp. cinnamon

¼ cup coconut oil

2 Tbsp. maple syrup


1. Preheat oven to 350 degrees.

2. Combine the topping ingredients and set to the side.

3. In a mixing bowl, whisk together the almond flour, Tone It Up Protein, baking soda, and salt.

4. In a small bowl, use a fork to beat together the eggs and almond milk. Add the egg and almond milk mixture, coconut oil, maple syrup, and vanilla to the dry ingredients. Whisk to combine.

5. Pour batter into a 9-inch round baking dish sprayed with coconut oil spray.

6. Bake for 20 minutes, then add pre-mixed toppings. Put back into the oven and bake for 15 more minutes or until a toothpick comes out clean

Cheers babes! xxo K&K + Tenley



What are your favorite Tone It Up Nutrition Plan recipes to make with girlfriends?! Tell us in the comments!



  1. This looks so yummy….QUESTION though….where’s the coffee in this Coffee Cake?
    Can we sub the almond milk for Coffee, or half/half it?

    1. Coffee cake is just meant to be eaten with coffee (and gal pals!). Most don’t have actual coffee in the cake :)

        1. I made this cake last night for a little sweet after dinner dessert. It was the bomb! Love Love the kitchen videos 💗

  2. Where is the coffee girls?
    One additional question: can you provide nutrition facts and which M it is suitable for? I would say M1 and M2, right=?

    1. I was wondering the same thing about the coffee hahaha. I’m thinking instead of Almond Milk, I’d sub it for coffee, or put 1/4 cup of coffee and 1/4 cup of almond milk. Hopefully that’s ok. I think it would be good for meals 1 / 2 / 4. And desert of course ;)

    2. So, when I was growing up, coffee cake generally meant some kind of cake with a streusel topping (not a cake that’s literally coffee-flavored). It was something you *had* with coffee cake, like at brunch, but not something that had coffee *in* it. Might be a cultural thing, though – my family is mostly from the East Coast ;-)

      1. Yep, second TIU_TOUGHCOOKIE! It’s for having with coffee, doesn’t have coffee in it. And to be protected from evildoers who might just eat the streusel topping and leave the cake XD

        1. Thank you for the answer!
          I guess I was confused because I have a coffee flavored cake recipe, so I thought maybe this would be similar…. Makes sense to have it with coffee haha. Who is gonna be making this the second the 7DSD is over? :D
          Can I still add coffee in it (half and half with almond milk)? Haha, a little of a coffee addict over here :P Just wondering if it would change the flavor much…

  3. *Disclaimer* There is no actual coffee in coffee cake…it is a breakfast cake meant to be eaten with coffee. :)

    1. Thank you for the answer!
      I guess I was confused because I have a coffee flavored cake recipe, so I thought maybe this would be similar…. Makes sense to have it with coffee haha. Who is gonna be making this the second the 7DSD is over? :D

  4. What can I use instead of almond flour? Don’t have access to it, they don’t sell it where I live. Could I use oat flour?

  5. So I am gluten free AND allergic to almonds :(

    Would this work with coconut flour and coconut milk instead?!

      1. I was going to ask the same thing! I have oat flour stocked up in my kitchen rn so there is no need to delay. Can’t wait to try <3 thanks for making this lifestyle so much fun!

  6. I’m a California girl, and “coffee cake” never actually had coffee in it, in my experience. Just a breakfast treat, meant to be enjoyed with coffee! I drank it with my milk, when I was little. ;) Coffee makes me crazy, so I’m happy it’s “coffee-free”!

  7. Hey Holly. If you try this with coconut flour, let me know what you think! Also just a tip if using coconut flour, it tends to be a little more dry than other flours. Therefore, I’d probably use some sort of additional wet element. Let me know!!

  8. I CANNOT WAIT TO MAKE THIS AFTER THE SLIMDOWN!! It looks amazing! My mouth was watering just watching haha.
    P.S. I would LOVE if Katrina did a post or a VLOG on how she once mentioned she’s not naturally thin!
    Love TONE IT UP!!!

  9. Yum! I can’t wait to make this. How manh servings would you ladies say this recipe yeilds?

  10. TIU please make a kitchen workout video ( like you did a conference room) – while waiting and between cooking stages. Let it be for 3-5 minutes or so.

  11. What could I use instead of eggs to make this vegan? anyone tried anything?

  12. Ok, so I just tried to do a Vegan version of this, by using flax eggs (4T flax / 8T water – fridge for 15min)
    I also used the Vanilla Latte flavor of Perfect Fit Protein.
    I also cooked it for an extra 15 minutes.

    It was delicious- but way under cooked. I ALWAYS have this issue when I bake with coconut oil though, so I’m hoping that was the reason and now the flax. But regardless, I’m still going to eat it because it’s yummy and egg-free so still safe :)

    1. I had the same issues with how wet it came out… I used ground chia eggs, did everything else as directed, and my cake was still suuuuper wet and was actually floating around the dish after the crumble on top started baking. To the point that I actually threw it out it was so oily. It coated my mouth and as much as I don’t mind coconut oil, I just couldn’t get past it.

      I’ll try again with keeping the chia eggs, but using unsweetened applesauce instead of the coconut oil in the batter, and earth balance “butter” instead of the oil in the crumble. I’ll post the results here when I do!

  13. I baked this up yesterday. I used the pumpkin protein powder. So glad I did! I had to make a few substitutions too, to avoid a trip to the grocery store. Almond flour for half buckwheat half oat flower. Also just used organic whole milk. It is so good! Dense and filling and tasty! With my coffee 😉

  14. I baked this coffee cake this weekend. Its so good! Even my boyfriend loved it! It kept me full all morning. I will definitely be making this again, especially when I am craving morning pastries :)

  15. Oh my goodness, this coffee cake is EVERYTHING!!!! Love it!!! You can’t tell that it is healthy from the taste–but you can from the fact that you feel amazing after you eat it instead of instantly super sleepy!!! Thanks so much K+K and Tenley!!!

  16. Has anyone tried making these as muffins? I’m wondering how to adjust the cooking time

  17. I’m doing it right now and the house smells amazing!! So in love with the recipe :) Thanks for sharing!

  18. Omg girls! This coffee cake is so good :) my 12 year old son had it warm from the oven, couldnt wait for it to cool down :)

    1. I was just searching to see how many servings this made…I’m about to have a slice but don’t know how much to take! 🙈

  19. Just made this, wondering if it should be just egg whites and not the whole egg. Tasted very much like French toast rather than coffee cake

    1. After letting it cool completely it did not taste so eggie and was pretty delicious. My favorite by far are the chocolate banana bread muffins with walnuts on top. They are thr BEST!!!

  20. Made these as mini muffins. Put too much batter in the tins, so putting the topping on after 10 minutes baking was a challenge. If you go mini, leave room at the top! Baked mini’s for 10 mins and added topping for another 5-7 minutes. Great addition to the Perfect Fit muffin family!

  21. Help! I baked this delicious cake and my house smells amazing but I want to eat like half of it! What is a serving size? I baked it in the 9″ round baking pan as instructed but do I cut it into 6 slices? 9?

  22. The pecan topping was what make this cake so good! I tried a piece without it and it was just meh. The cake texture is pretty dense and spongey like most of the perfect fit baked goods, but the topping made it all worth while. I made it in a loaf pan like they did in the video, I don’t know if that added to the density, but I’ll for sure try this recipe again but in a round pan.

  23. I made these as regular muffins (made about 11). I cooked it in accordance with the first 20 minutes, took them out and they were done so I just put the topping on the cakes and they were fine. The topping was way too much though, I have about a third leftover. I plugged everything into MyFitnesspal and got 175 calories for the cake and 85 for the topping (assuing 16 portions). So they are a pretty calorie dense snack.

  24. Just took out of the oven the cake, it looks great. I will have to wait until tomorrow to taste it given that I made it for our Sunday family lunch.

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