As we know, protein is a crucial part of healthy eating and building muscle. Without adequate daily protein, the chances of packing on all the muscle you want are slim.
While the ideal amount of protein will vary from individual to individual, it’s a good idea to spread out your intake of this crucial macro throughout the day to make it easier to get all that you need. Trying to pack 100 grams of protein into a single meal is never a wise move. Who ever said that getting your fill of protein needs to stop at dinner? The protein spread can (and should) include dessert. With a little effort and know-how, you can give your ab-friendly sweat treats a protein boost without making them taste all healthy and what-not. Using the right ingredients, it’s certainly possible to make a dessert that gives you 10 grams or more of protein, which is significant in your daily pursuit to get enough. And, sure, you could just blend together a post-dinner protein shake, but where’s the fun in that?
Higher-protein desserts, be it for an end-of-day treat or part of a game day spread, can help you reach your goals for this clutch macronutrient. Here’s how to make some treats that do much more than satisfy a sweet tooth. Everything in moderation, right?
High-Protein Dessert Ingredients
Certain ingredients can give your treats a protein boost. So if you’re looking for a dessert that’ll help you build muscle, include any of these protein heroes.
Protein Powder: Good for much more than your post-gym recovery shakes, versatile protein powder can be used in a huge variety of dessert recipes, both cooked and uncooked. For baking, it can replace some of the flour in a recipe. But it’s best to use plant-based protein powders in baking recipes like muffins and cakes as they give a much better texture than powders made from whey.
Cottage Cheese: Yes, cottage cheese has been having a major moment. (Have you heard of the viral cottage cheese bread?) But it can also be used to make some amazing protein-rich desserts like muffins, cheesecakes, puddings, and edible cookie-dough.
Peanut Butter Powder: This is the best thing to add nutty taste to dessert that you probably aren’t using. Peanut butter powder is made by pressing roasted peanuts to remove most of their natural oils, then grinding the defatted peanuts into a fine powder. This process significantly reduces the fat and calorie content compared to peanut butter, and results in a more protein-dense product. A good buy is Naked Nutrition Peanut Butter Powder.
Greek Yogurt: Enhance the protein content of your desserts by using Greek yogurt or Skyr instead of regular yogurt in recipes. It’s an easy substitution that packs an extra protein punch with minimal change to the flavor or texture.
Chia Seeds: Chia seeds offer four grams of protein in just two tablespoons —and they help create a creamy pudding that will be a delicious high-protein dessert (or breakfast).
High-Protein Dessert Recipes to Try
These (mostly) healthy high protein desserts are sure to satisfy and will help ramp up your protein intake throughout the day.
Chocolate Cheesecake Cookie Dough
Like the cookie-dough you snuck from the bowl as a kid but with way more protein. Oat flour and peanut butter powder thickens the cottage cheese until it resembles the consistency of cookie dough and is safe to eat uncooked. The ultimate protein-packed dessert. Go ahead and stir in some chocolate chips if you want a more decadent treat. If you wish, almond flour can be used in replace of oat flour.
- 1 1/2 cups cottage cheese
- 3 tbsp maple syrup
- 1 tsp vanilla
- 1 cup oat flour
- 1/3 cup peanut butter powder
- 3 tbsp cocoa powder
In a blender or food processor, blend together the cottage cheese, maple syrup and vanilla until smooth. Transfer to a mixing bowl and stir in the oat flour, peanut butter powder, and cocoa powder until well incorporated. Store in an airtight container in the refrigerator. It should stay fresh for up to one week.
Sweet Potato Peanut Bread
This protein-heavy, sweet bread is great for breakfast, dessert, or a snack. Sweet potato provides natural sweetness, while peanut butter adds richness and some additional protein to each slice. It’s great with a generous smear of cream cheese. Be sure to use a plant-based protein powder instead of whey for better texture.
- 1 1/4 cups whole wheat pastry flour or spelt flour
- 1/2 cup plain or vanilla plant-based protein powder
- 1 tsp baking powder
- 1 tsp baking soda
- 1 tsp cinnamon
- 1/4 tsp salt
- 1 cup mashed peeled cooked sweet potato
- 1/2 cup smooth peanut butter
- 1 cup milk or plain-flavored plant-based milk
- 1/3 cup maple syrup
- 2 tsp vanilla
- 1/3 cup unsalted peanuts, chopped
Preheat oven to 350°F. Line a standard-sized loaf pan with parchment paper or use a non-stick silicone loaf pan.
In a large bowl, mix together flour, protein powder, baking powder, baking soda, cinnamon, and salt. In a separate bowl, whisk together sweet potato, peanut butter, milk, maple syrup, and vanilla. Add wet ingredients to bowl with dry ingredients and mix gently until everything is moist. Pour batter into pan and smooth the surface with a spatula. Sprinkle on peanuts and press them down lightly to adhere.
Bake for 40 minutes, or until a toothpick inserted into the center of the loaf comes out mostly clean. Allow loaf to cool in pan for 10 minutes before cooling the loaf further on a metal rack.
Limey Mango Pudding
Here’s how to give your dessert a taste of the tropics. The superpower of chia seeds is that they soak up liquid like a sponge, which produces a pudding-like texture. This is also a stand-out make-ahead breakfast option. Greek yogurt adds plenty of protein, but you can go bigger on this macro by also blending in your favorite protein powder.
- 1 mango, peeled and sliced or 1 cup frozen mango cubes, thawed
- 3/4 cup milk or unsweetened almond milk
- 1 cup plain Greek yogurt
- 1 bsp honey
- Juice of 1/2 lime
- Zest of 1 lime
- 1/2 tsp ginger powder
- 6 tbsp chia seeds
- 2 tbsp almonds or pistachios, chopped
Place mango, milk, yogurt, honey, lime juice, lime zest, ginger and a pinch of salt in a blender and blend until smooth. Divide among 2 jars. Add half of the chia seeds to each jar and stir to combine. Sprinkle on almonds or pistachios. Seal shut and chill for at least 3 hours and up to 3 days.
Mayan Fudge Pucks
Avocado gives these ice cream-like frozen cups a fudgy consistency and plenty of good nutrition. Protein powder adds a solid amount of the muscle-making macro, bananas are here for some natural sweetness, and cayenne provides as surprising spicy kick. Only if all ice cream could be this good for you and still taste great.
- 2 medium-sized very ripe bananas
- 1 ripe avocado
- 1/3 cup almond butter or peanut butter
- 2 scoops plain, vanilla, or chocolate protein powder
- 1/4 cup maple syrup or honey
- 1/4 cup cocoa powder
- 1 tsp cinnamon
- 1/8 tsp cayenne
- Flaky salt (optional)
Place bananas, avocado flesh, nut butter, protein powder, maple syrup or honey, cocoa powder, cinnamon, cayenne, and a pinch of salt in a blender or food processor container and process until smooth.
Line muffin pan with 8 paper liners. (You can skip this step if using silicone muffin cups). Scoop banana batter into muffin cups. Sprinkle on flaky salt if using. Place tray in the freezer and freeze for at least 2 hours, or until solid. Unmold fudge pucks and store in the freezer in an airtight container until ready to serve. When ready to serve, leave fudge pucks out at room temperature for a few minutes to soften slightly.
