Have a candy tooth however attempting to dodge the dreaded sugar crash? Same. Sure, I’m a dietitian—however I love dessert. And whereas these store-bought protein cookies may declare to pack the punch of a sirloin steak, they often style like disappointment. And, they price a small fortune as well!
This is strictly why I’ve been busy within the kitchen testing straightforward, high-protein swaps that really style like a deal with. As a dietitian, private coach, and cookbook writer with a critical love for sweets, I’m excited to share my high 5 go-to dessert concepts—all scrumptious, no-bake, and full of protein.
With only a few easy swaps, you may elevate the protein in your favourite treats.
Why Add Protein to Your Desserts?
There’s a purpose protein is trending. It performs a key position in constructing and sustaining lean muscle, supporting bone well being, immune perform, balanced blood sugar, and a wholesome weight.
Plus, powering up your candy snacks with protein might assist forestall blood sugar crashes (1). This occurs as a result of protein helps enhance satiety, or that fullness issue while you eat (2).
“Eating a sweet treat with protein gives you the sweetness you crave from a dessert without the excess sugar that can lead to a crash later,” says Joanna Gregg, MS, RD, a MyFitnessPal dietitian. “A protein-packed dessert may also help you skip mindless snacking, putting you one step closer to your goals.”
Not positive the place you stand in the case of hitting your individual protein wants? Let MyFitnessPal provide help to with the Macro Tracker in the appor head over to the free Macro Calculator.
High-Protein Ingredient Swaps to Try
Looking to stage up your desserts? These high-protein ingredient swaps are examined, dependable, and simple to work into your favourite recipes.
| Ingredient | Swap For | Try It In |
| Beans | Butter, flour | Baked items, cookie dough |
| Cottage cheese | Butter, cream cheese, ricotta | Baked items, pancakes, sauces, spreads |
| Greek yogurt | Sour cream, heavy cream, butter | Baked items, smoothies, fruit-based ice cream |
| Nuts & nut butters | Sprinkles, chocolate chips | Baked items, frozen desserts, bars and bites |
| Powdered peanut butter | All-purpose flour, nut butters | Baked items, smoothies |
| Protein powder | All-purpose flour | Bars, cookies, pancakes |
| Seeds | Sprinkles, chocolate toppings | Smoothies, oatmeal, frozen desserts |
| Silken tofu | Heavy cream | Pies, custards, mousse |
5 Easy High-Protein Desserts
1. Frozen Yogurt Berry Bark
Star Ingredient
Greek yogurt. It’s versatile, inexpensive, and a kitchen staple most have readily available. Plus, you may simply make this with a non-dairy, high-protein yogurt various. Yogurt provides necessary vitamins too, like calcium and probiotics, that help a wholesome intestine (3).
Why I Love It
It’s crunchy, candy, and so satisfying. And, it’s inexpensive on a budget-friendly meal plan. Frozen berries are a game-changer too—bringing fiber and pure sweetness.
How to Try It
Slather Greek yogurt on a baking sheet lined with parchment paper. Thaw a cup of frozen blended berries, then swirl them into the yogurt. Add a sprinkle of hemp seeds and chopped nuts, then a drizzle of peanut butter (or various nut or seed butter) for further creaminess and a protein increase. Freeze till agency.
For the tip
Break bark into small items and retailer in two sealed containers for a portion-controlled snack to get pleasure from while you want a pick-me-up.
2. Cinnamon Roll Chia Pudding
Star Ingredient
Chia seeds and unsweetened soy milk—two nutrient all-stars! Chia seeds present some protein, heart-healthy omega-3s, and dietary fiber, whereas the protein from the soy milk presents up extra satiety, retaining you fuller for longer (4).
Why I Love It
It’s really easy to make and requires no cooking. Plus, you may customise the flavour based mostly on seasons. Feeling fall? Stir in some pure pumpkin puree and pumpkin pie spice!
How to Try It
Place chia seeds, floor cinnamon, a sprinkle of brown sugar, and unsweetened soy milk in a glass jar and shake vigorously. (Use one half chia seeds to 4 elements milk). Store within the fridge, then earlier than consuming, drizzle date syrup, a sprinkle of sea salt, and a spoonful of your favourite high-protein granola on high.
For the tip
Prepare a batch directly so you may have breakfast or a mid-afternoon candy deal with able to go all week lengthy.
About the Experts
Elizabeth Shaw, MS, RDN, CPT is a diet knowledgeable, four-time cookbook writer and early diet pioneer within the area of fertility diet. She is the president and proprietor of the USA-based diet communications and consulting agency Shaw Simple Swaps.
Joanna Gregg, MS, RD is a Food Data Curator at MyFitnessPal. She earned her Master’s diploma from The University of Nebraska. Her focus helps folks discover the fitting stability of meals, health and wholesome dwelling to succeed in their optimum well being.
3. Sugar Cookie Dip Dessert Nachos
Star Ingredient
Chickpeas! These sturdy and versatile beans work nice in all forms of candy treats. Plus, they pack plant-based protein and double as a serving of greens too (5).
Why I Love It
Toss all components in a blender and voilà—this magnificence involves life! You can serve it to a crowd and please everybody. It’s naturally vegan, gluten-free, and low in added sugar.
How to Try It
Pop open a can of chickpeas, rinse, drain, and toss right into a meals processor. Add in low calorie sweetener of selection (I like allulose), some non-dairy milk (begin with ½ cup), some oat flour for texture, and a few salt. Process till clean, including extra milk if you would like a thinner consistency. Spoon over sliced apple. Top with seeds or chopped nuts for a enjoyable, protein-filled sprinkle.
For the tip
Portion management a priority right here? Enlist the assistance of these moveable containers with lids so you may simply portion into particular person servings and luxuriate in a wholesome, grab-and-go deal with slathered on a banana.
You may additionally like
The High-Protein Cinnamon Roll Recipe We’re Drooling Over
4. Chocolate Peanut Butter “Nice” Cream
Star Ingredient
Cottage cheese. Yes, there’s another reason to hop on this trend! This protein powerhouse (it packs 12 grams in ½-cup) helps create a better-for-you ice cream whereas nonetheless offering a creamy mouthfeel with no unusual aftertaste (6).
Why I Love It
It’s really easy. You toss a couple of components in a blender and instantly you’ve bought one thing that feels fancy however takes lower than 5 minutes. It’s nice for a heat summer season day while you need one thing cool and refreshing however packs a bit extra dietary bang per chew!
How to Try It
Toss cottage cheese in a blender with frozen banana slices, a sprinkle of cocoa powder, some powdered peanut butter, and a drizzle of honey. Process till creamy and clean. Portion right into a bowl and high with chopped peanuts for texture.
For the tip
Still not into cottage cheese? Greek yogurt will work as an alternative.
5. Cheesecake Jars
Star Ingredient
Another recipe utilizing that Greek yogurt. It actually is a celebrity! In addition to the protein, it additionally packs calcium, probiotics, and potassium (3).
Why I Love It
It’s a no brainer recipe that may make you’re feeling such as you’re indulging in a particular deal with from The Cheesecake Factory with out the calorie overload. Plus, these lovely jars come collectively in lower than 10 minutes and work nice for a summer season BBQ or a self-serve indulgence after an extended day.
How to Try It
Add Greek yogurt to a bowl. Mix in some whipped cream cheese, a sprinkle of your most popular low-calorie sweetener, vanilla extract, after which portion into mason jars and refrigerate. When able to get pleasure from, high with crushed graham crackers and microwaved frozen berries for that naturally candy antioxidant topping.
For the tip
Make a wide range of flavors to fulfill your candy tooth. Craving cookies and cream? Swap the grahams and berries for a crushed Oreo on high.
Frequently Asked Questions (FAQs)
What is the perfect protein powder to make use of in desserts?
This depends upon private desire and dietary wants. “Choose what works for you based on allergies, preferences and flavor. Aim for 20-25 grams protein per scoop, lower in sugar (<10g carb) and one that isn’t full of artificial sweeteners,” says Gregg.
Can I eat protein desserts each day?
This depends upon your protein wants, however give attention to selection. If you get pleasure from Sugar Cookie Dip at some point, swap it up for the Frozen Yogurt Bark the subsequent so that you supply your physique a greater diversity of vitamins.
How a lot protein ought to a dessert must depend as “high-protein”?
There’s some pink tape round this, which means a meals will need to have 10 grams or extra of protein to technically be thought-about “high-protein” from a authorized standpoint (7). But, everybody’s protein wants are completely different. Let MyFitnessPal assist you determine your private macro wants.
Do high-protein desserts assist with weight reduction?
Research suggests a high-protein weight-reduction plan can enhance satiety and might help weight reduction (2). However, energy nonetheless depend, so give attention to portion management, stability, and moderation.
What if I don’t like protein powder? Are there different choices?
Absolutely, relying on what you’re whipping up, you may enlist the assistance of a unique protein swap. For instance, a cup of nonfat Greek yogurt packs 25 grams of protein right into a blended frozen dessert, whereas a cup of unsweetened soymilk offers 7 grams of the celebrity and works properly in smoothies, mousses, and chia pudding (8,9).
Can I eat protein desserts as a post-workout snack?
Yes, they’ll make a wonderful restoration snack after your exercise, delivering the important amino acids your physique wants to assist repair and build lean muscle.
The Bottom Line
Skip the dear packaged sweets and take a look at one in all these protein-packed desserts as an alternative—each delivers 10+ grams of protein to help your objectives. Adding protein to your treats might provide help to really feel fuller, help extra steady blood sugar, and contribute to muscle and immune well being.
Not positive the place to start out? MyFitnessPal may help you set your protein objectives and keep on observe—one scrumptious chew at a time.
The submit How to Turn Your Favorite Desserts into Protein Powerhouses appeared first on MyFitnessPal Blog.
