They have sweet teeth, but are you trying to avoid this scary sugar collision? same. Certainly I am a nutritionist, but I am love Dessert. And while you might argue that these store-bought protein cookies pack a punch of sirloin steaks, they usually taste like a disappointment. And they cost a small amount to launch!
This is exactly why I was busy with simple, high protein swaps in my kitchen test taste Like a treat. As a nutritionist, personal trainer, and a serious sweets-loving author, I look forward to sharing my top 5 dessert ideas.
A few simple swaps will help you boost your protein with your favorite snacks.
Why add protein to your dessert?
There’s a reason protein is trending. It plays a key role in building and maintaining lean muscles, supporting bone health, immune function, balanced blood sugar, and healthy weight.
Plus, having a sweet snack run with protein may help prevent blood sugar collisions.1). This occurs because protein helps increase satiety or increase its bloating factor when you eat (2).
“Eating a sweet treat with protein gives you the sweetness you crave from desserts without the extra sugar that can crash later,” says Joanna Gregg, a nutritionist at Myfitnesspal. “Protein-filled desserts can also help you skip Mindless snacks and get you one step closer to your goal.”
When it comes to hitting your own protein needs, don’t you know where you stand? myfitnesspal helps you App Macro Trackeror head to the free macro calculator.
Try high protein component swap
Want to level up your desserts? These high protein component swaps are tested, reliable and easy to work with your favorite recipes.
| material | Swap of | Please try it |
| beans | Butter, flour | Baked goods, cookie dough |
| Cottage cheese | Butter, cream cheese, ricotta | Baked goods, pancakes, sauces, spreads |
| Greek yogurt | Sour cream, heavy cream, butter | Baked goods, smoothies, fruit-based ice cream |
| Nuts and nut butter | Sprinkles, chocolate chips | Baked goods, frozen desserts, bars, bites |
| Powdered Peanut Butter | All-purpose flour, nut butter | Baked goods, smoothies |
| Protein powder | All-purpose flour | Bar, cookies, pancakes |
| seed | Sprinkles, chocolate topping | Smoothies, oatmeal, frozen desserts |
| Silk tofu | Heavy cream | Pie, custard, mousse |
5 Simple High Protein Desserts
1. Frozen yogurt berry bark
Star components
Greek yogurt. It’s versatile, affordable, and is a staple in most kitchens on hand. Plus, you can easily make this with a non-dairy, high protein yogurt alternative. Yogurt also adds important nutrients like calcium and probiotics to support healthy gut (3).
Why I love it
It’s crispy and sweet, and very satisfying. And it’s affordable with budget-friendly meal plans. Frozen berries are also a game changer. It is a reproduction of fiber and natural sweetness.
How to try it
Sprinkle Greek yogurt on a baking sheet lined with parchment. Melt the frozen mixed berries and swirl them into the yogurt. Add hemp seeds and chopped nut sprinkles, and drizzle of peanut butter (or alternative nuts or seed butter) to increase your creaminess and protein. Freeze to the fullest.
Pro tips
Split the bark into small pieces and store in two airtight containers to enjoy a part-controlled snack to enjoy when you need pick-up.
2. Cinnamon Roll Chiapuri
Star components
Chia seeds and unsweetened soy milk – two nutrients all-stars! Chia seeds provide protein, heart-healthy omega-3s, and dietary fiber, while soy milk protein provides more satiety and is richer for longer (4).
Why I love it
It’s very easy to make and doesn’t require cooking. Plus, you can customize the flavor based on the season. Will it fall? Mix puree and pumpkin pie spices with pure pumpkin puree!
How to try it
Place the chia seeds, ground cinnamon, sprinkles of brown sugar, and unsweetened soy milk in a glass jar and shake vigorously. (Use 1 part of chia seeds for 4 parts of milk). Store in the fridge and then place the syrup dates, sprinkles of sea salt and your favorite high protein granola on top before eating.
Pro tips
Prepare a batch at a time, with breakfast or mid-afternoon sweets ready to go all week.
About the experts
Elizabeth Shaw, MS, RDN, CPT He is a nutrition expert, author of four cookbooks and is a pioneer of early nutrition in the field of birth nutrition nutrition. She is the president and owner of Shaw Simple Swaps, a US-based nutrition communications and consulting company.
Joanna Greg, MS, RD I am the food data curator for MyFitnessPal. She received her master’s degree from the University of Nebraska. Her focus is to help people find the right balance of food, fitness and healthy lives to reach their optimal health.
3. Sugar Cookie Dip Dessert Nachos
Star components
Chickpeas! These sturdy and versatile beans work well with all kinds of sweet treats. Plus, they pack plant-based proteins and double as a meal of vegetables (5).
Why I love it
Throw all the ingredients with a blender and boiler – this beauty comes back to life! You can provide it to the crowd and please everyone. It is naturally vegan, gluten-free and low in sugar.
How to try it
Open the can of chickpeas, rinse, drain, and throw them in the food processor. Add the low-calorie sweetener of your choice (I like allureus), non-dairy milk (starting with ½ cup), oat flour for texture, and salt. Process until smooth and add milk if you want thinner consistency. Spoon over sliced apples. Top with seeds and chopped nuts for a fun, protein-filled sprinkle.
Pro tips
Do you control your concerns here? You can recruit the help of these portable containers in a lid, easily divided into individual servings, and enjoy healthy, grabbing treats packed in bananas.
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4. Chocolate peanut butter “nice” cream
Star components
Cottage cheese. Yes, there’s another reason to jump on this trend! This protein powerhouse (fills 12 grams in ½ cup) helps to create better ice cream while providing a creamy mouthfeel with no strange aftertaste (6).
Why I love it
It’s very easy. Throw some ingredients into the blender and suddenly there’s something that feels fantasy but takes less than five minutes. Great for warm summer days, wanting something cool and refreshing, but every bite packs a little more nutritional strength!
How to try it
Throw cottage cheese into a drizzle blender of frozen banana slices, cocoa powder sprinkles, powdered peanut butter and honey. Process until creamy and smooth. Divide into bowls and top with chopped peanuts for texture.
Pro tips
Does it still contain cottage cheese? Greek yogurt works in place.
5. Cheesecake jar
Star components
Another recipe using that Greek yogurt. It’s a really superstar! In addition to protein, it also packs calcium, probiotics and potassium (3).
Why I love it
This is a simple recipe that makes you feel like you’re enjoying a special treat from the cheesecake factory without overloading calories. Plus, these adorable jars gather within 10 minutes and are perfect for summer barbecues or self-service dul after a long day.
How to try it
Add Greek yogurt to a bowl. Mix in whipped cream cheese, sprinkle with your favorite low-calorie sweetener, vanilla extract, and split into mason jars and refrigerate. When ready, top with microwave frozen berries for crushed graham crackers and its naturally sweet antioxidant toppings.
Pro tips
Create a variety of flavors to satisfy your sweet teeth. Are you craving cookies and cream? Replace the graham and berries with crushed Oreo on top.
Frequently asked questions (FAQ)
What is the best protein powder to use in desserts?
This depends on your personal preferences and dietary needs. “Choose the one that suits you based on your allergies, preferences and flavor. Aim for 20-25 grams of protein per scoop, and stuffed with sugar (<10g carbohydrates), artificial sweeteners," says Greg.
Can I eat protein desserts every day?
This depends on protein needs, but focuses on diversity. If you enjoy a sugar cookie dip one day, replace it with frozen yogurt bark to provide your body with a wide range of nutrients.
How many desserts should be counted as “high protein”?
This has some red tape. In other words, food requires at least 10 grams of protein to be technically considered “high protein” from a legal standpoint.7). But every person’s protein needs are different. Let me myfitnessspal Help you understand your personal macro needs.
Do high protein desserts help you lose weight?
Studies suggest that a high protein diet may increase satiety and support weight loss (2). However, calories still count, so focus on potion control, balance, and moderation.
What if you don’t like protein powder? Are there any other options?
Absolutely, depending on what you are whipping, you can get the help of another protein swap. For example, a fat-free Greek yogurt cup packs 25 grams of protein into a blended frozen dessert.8,9).
Can I eat protein dessert as a snack after workout?
Yes, they can make excellent recovery snacks after your workout.
Conclusion
Skip the expensive packaged sweets and try one of these protein-packaged desserts instead. Adding protein to your treatment will help you feel more fulfilling, support more stable blood sugar and contribute to muscle and immune health.
Don’t know where to start? MyFitnessPal helps you set protein goals and keep you on track.
How to turn your favorite dessert into Protein Powerhouses first appeared on the MyFitnessPal blog.
