Do you have a sweet tooth but try to dodge the dreaded sugar crash? Same. Sure I’m a dietitian – but I love dessert. And although the store-purchased protein cookies may claim to pack the pity of a sirloin steak, they usually taste like disappointment. And they cost a little fortune to start!
This is precisely why I have been busy in the kitchen test light, high protein swaps that actually taste like a treat. As a dietitian, personal trainer and cookbook author with a serious love for sweets, I am happy to share my top 5 go-to dessert ideas-all delicious, non-bake and packed with protein.
With only a few simple swaps, you can raise the protein in your favorite goodies.
Why add protein to your desserts?
There is a reason why protein is trend. It plays a key role in building and maintaining lean muscle, supporting bone health, immune function, balanced blood sugar and a healthy weight.
Plus, turning on your sweet snacks with protein can help prevent blood sugar crashes (1). This happens because protein helps to increase mettle or the filling factor when eating (2).
“Eating a sweet treat with protein gives you the sweetness you crave a dessert without the excess sugar that can lead to a crash later,” says Joanna Gregg, MS, RD, a Myfitnesspal Dietitist. “A protein -packed dessert can also help you jump thoughtless snacking and put you one step closer to your goals.”
Not sure where you stand when it comes to hitting your own protein needs? Let MyFitnessPal help you with the macro tracker in the app, or go over to the free macro.
Ingredient swaps with high protein content to try
Do you want to level your desserts? These high protein ingredients are tested, reliable and easy to work in your favorite recipes.
| Ingredient | Swap to | Try it in |
| Beans | Butter, flour | Baked items, cookie dough |
| Cottage Cheese | Butter, cream cheese, ricotta | Baked goods, pancakes, sauces, spreading |
| Greek yogurt | Cream fraiche, heavy cream, butter | Baked items, smoothies, fruit -based ice cream |
| Nuts and nuts | Sprinkler, chocolate chips | Baked items, frozen desserts, bars and bite |
| Powdered peanut butter | All-Purpose flour, nuts | Baked items, smoothies |
| Protein powder | Flour for all purpose | Pillars, cookies, pancakes |
| Seed | Sprinkles, chocolate fillings | Smoothies, oatmeal, frozen desserts |
| Silk Tofu | Heavy cream | Pies, vanilla sauce, mousse |
5 light protein desserts
1. Frozen Yogurt Berry Bark
Staring ingredient
Greek yogurt. It is versatile, affordable and a kitchen staple that has the most on hand. Plus, you can easily produce this with a non-dairy, high protein yogurt alternative. Yogurt also adds important nutrients, such as calcium and probiotics that support a healthy gut (3).
Why i love it
It’s crunchy, sweet and so satisfying. And it is affordable on a budget -friendly meal plan. Frozen berries are also a game election that brings fiber and natural sweetness.
How to try it
Slather Greek yogurt on a baking sheet lined with parchment paper. Thaw a cup of frozen mixed berries, then swirling them into the yogurt. Add a sprinkle of hemp seeds and chopped nuts, then a shredded peanut butter (or alternative nut or seed butter) to extra creamy and a protein increase. Freeze until firm.
Pro Tip
Break bark into small pieces and be stored in two sealed containers for a serving-controlled snack to enjoy when you need a pick-up.
2. Cinnamon roll chia pudding
Staring ingredient
Chia seeds and unsweetened soy milk-to nutrient all-stars! Chia seeds provide some protein, heart-healthy omega-3s and dietary fiber, while the protein from the soy milk offers more metrence, keeping you fuller for longer (4).
Why i love it
It is so easy to make and requires no cooking. Plus, you can customize the taste based on seasons. Feeling of falls? Stir some pure pumpkin puree and pumpkin pie spice!
How to try it
Place chia seeds, painted cinnamon, a sprinkle of brown sugar and unsweetened soy milk in a glass container and shake vigorously. (Use some chia seeds for four parts milk). Store in the refrigerator, then before eating, drizzle date syrup, a sprinkle of sea salt and a spoonful of your favorite granola with high protein on top.
Pro Tip
Prepare a batch at once to eat breakfast or a middle of the afternoon sweet Godbit ready to go all week long.
About the experts
Elizabeth Shaw, MS, RDN, CPT is a nutritionist, four-gauge cookbook writer and early nutritional pioneer in fertility nutrition. She is the president and owner of the US-based nutrition communication and consulting firm Shaw Simple Swaps.
Joanna Gregg, MS, RD is a food data curator at MyFitnessPal. She served her master’s degree from the University of Nebraska. Her focus is to help people find the right balance between food, fitness and healthy living to reach their optimal health.
3 .. Sugar Cookie Dip Dessert Nachos
Staring ingredient
Chickpeas! These sturdy and versatile beans work well in all types of cute treats. Plus, they pack plant -based protein and double as a serving of vegetables also (5).
Why i love it
Throw all the ingredients in a blender and voilà – this beauty comes alive! You can earn it to a quantity and please everyone. It is naturally vegan, gluten -free and low added sugar.
How to try it
Pop Open a can of chickpeas, rinse, sinks and throw in a food processor. Add the choice of low calorie in the choice (I like allulose), some non-dairy milk (start with ½ cup), some oatmeal for texture and some salt. Process until smooth, add more milk if you want a thinner consistency. Spoon over sliced apple. Top with seeds or chopped nuts for a fun, protein -filled sprinkle.
Pro Tip
Share checking a concern here? Sign up for help from these laptops with lids so you can easily share for individual portions and enjoy a healthy, grab-and-go treatment cut on a banana.
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4. Chocolate peanut butter “lovely” cream
Staring ingredient
Cottage Cheese. Yes, there is another reason to jump on this trend! This protein power center (it packs 12 grams in ½-cup) helps to create a better-for-you ice cream, while still giving a creamy mouthfeel without strange aftertaste (6).
Why i love it
It’s so easy. You throw a few ingredients in a blender and suddenly you have something that feels fancy but takes less than 5 minutes. It’s great for a hot summer day when you want something cool and refreshing, but pack a little more nutritional bang per day. Bite!
How to try it
Throw Cottage Cheese in a blender with frozen banana slices, a sprinkle of cocoa powder, some powdered peanut butter and a drizzle honey. Process until creamy and smooth. Divide in a bowl and top with chopped peanuts for texture.
Pro Tip
Still not in Cottage Cheese? Greek yogurt works in its place.
5. Cheesecake jars
Staring ingredient
Another recipe that uses the Greek yogurt. It’s really a superstar! In addition to the protein, it also packs calcium, probiotics and potassium (3).
Why i love it
It is a no-brainer recipe that makes you feel that you are spoiling yourself with a special treatment from the cheesecake factory without the overload of the calorie content. Plus, these adorable jars meet in less than 10 minutes and work well for a summer grill or a self-service indulgence after a long day.
How to try it
Add Greek yogurt to a bowl. Mix some whipped cream cheese, a sprinkle of your preferred low -calorie sweetener, vanilla extract and then part in masonry jars and fridge. When you are ready to enjoy, top with broken graham biscuits and microwave frozen berries for the naturally sweet antioxidant topping.
Pro Tip
Make a variety of flavors to satisfy your sweet tooth. Strang cookies and cream? Swap grahams and the berries to a crushed Oreo on top.
Frequently asked questions (frequently asked questions)
What is the best protein powder to be used in desserts?
This depends on personal preferences and dietary needs. “Choose what works for you based on allergies, preferences and flavors. Measurement against 20-25 grams of protein per foam, lower in sugar (<10g carb) and one that is not full of artificial sweeteners," says Gregg.
Can I eat protein desserts every day?
This depends on your protein needs but focuses on variation. If you enjoy Sugar Cookie Dip one day, swap it up to the frozen yogurt bark the next, so you offer your body a wider range of nutrients.
How much protein should a dessert need to count as “high protein”?
There is some bureaucracy about this, which means that a food should have 10 grams or more protein to technically be considered “high protein” from a legal point of view (7). But everyone’s protein needs are different. Let MyFitnessPal help you find out your personal macrohovs.
Does high protein desserts help with weight loss?
Research suggests that a high -protein diet can increase saturation and can support weight loss (2). However, calories still count, so focus on portion control, balance and moderation.
What if I don’t like protein powder? Are there other options?
Depending on what you whip up, you can get help from another protein swap. For example, a cup of non -fat Greek yogurt packs 25 grams of protein in a mixed frozen dessert, while a cup of unsweetened soybilk gives 7 grams of superstar and works well in smoothies, mouses and chia pudding (8.9).
Can I eat protein desserts as a snack after exercise?
Yes, they can make an excellent improvement snack after your workout and deliver the essential amino acids that your body needs to help repair and build lean muscle.
The lower line
Skip the expensive packaged sweets and try one of these protein-packed desserts instead — every one delivers 10+ grams of protein to support your goals. Adding protein to your goodies can help you feel fuller, support more stable blood sugar and contribute to muscle and immunocoos.
Not sure where to start? MyFitnessPal can help you set your protein goals and stay on track – one delicious bite at a time.
The post how to make your favorite desserts into protein power centers first appeared on the MyFitnessPal blog.