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Have a sweet tooth but trying to dodge the dreaded sugar crash? Same. Sure, I’m a dietitian—but I love dessert. And while those store-bought protein cookies might claim to pack the punch of a sirloin steak, they usually taste like disappointment. And, they cost a small fortune to boot!
This is exactly why I’ve been busy in the kitchen testing easy, high-protein swaps that actually taste like a treat. As a dietitian, personal trainer, and cookbook author with a serious love for sweets, I’m excited to share my top 5 go-to dessert ideas—all delicious, no-bake, and packed with protein.
With just a few simple swaps, you can elevate the protein in your favorite treats.
There’s a reason protein is trending. It plays a key role in building and maintaining lean muscle, supporting bone health, immune function, balanced blood sugar, and a healthy weight.
Plus, powering up your sweet snacks with protein may help prevent blood sugar crashes (1). This happens because protein helps increase satiety, or that fullness factor when 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 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 head over to the free Macro Calculator.
Looking to level up your desserts? These high-protein ingredient swaps are tested, reliable, and easy to work into your favorite recipes.
| Ingredient | Swap For | Try It In |
| 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 & nut butters | Sprinkles, chocolate chips | Baked goods, frozen desserts, bars and bites |
| Powdered peanut butter | All-purpose flour, nut butters | Baked goods, smoothies |
| Protein powder | All-purpose flour | Bars, cookies, pancakes |
| Seeds | Sprinkles, chocolate toppings | Smoothies, oatmeal, frozen desserts |
| Silken tofu | Heavy cream | Pies, custards, mousse |
Greek yogurt. It’s versatile, affordable, and a kitchen staple most have on hand. Plus, you can easily make this with a non-dairy, high-protein yogurt alternative. Yogurt adds important nutrients too, like calcium and probiotics, that support a healthy gut (3).
It’s crunchy, sweet, and so satisfying. And, it’s affordable on a budget-friendly meal plan. Frozen berries are a game-changer too—bringing fiber and natural sweetness.
Slather Greek yogurt on a baking sheet lined with parchment paper. Thaw a cup of frozen mixed berries, then swirl them into the yogurt. Add a sprinkle of hemp seeds and chopped nuts, then a drizzle of peanut butter (or alternative nut or seed butter) for extra creaminess and a protein boost. Freeze until firm.
Break bark into small pieces and store in two sealed containers for a portion-controlled snack to enjoy when you need a pick-me-up.
Chia seeds and unsweetened soy milk—two nutrient all-stars! Chia seeds provide some protein, heart-healthy omega-3s, and dietary fiber, while the protein from the soy milk offers up more satiety, keeping you fuller for longer (4).
It’s so easy to make and requires no cooking. Plus, you can customize the flavor based on seasons. Feeling fall? Stir in some pure pumpkin puree and pumpkin pie spice!
Place chia seeds, ground cinnamon, a sprinkle of brown sugar, and unsweetened soy milk in a glass jar and shake vigorously. (Use one part chia seeds to four parts milk). Store in the fridge, then before eating, drizzle date syrup, a sprinkle of sea salt, and a spoonful of your favorite high-protein granola on top.
Prepare a batch at once so you have breakfast or a mid-afternoon sweet treat ready to go all week long.
About the Experts
Elizabeth Shaw, MS, RDN, CPT is a nutrition expert, four-time cookbook author and early nutrition pioneer in the field of fertility nutrition. She is the president and owner of the USA-based nutrition communications and consulting firm Shaw Simple Swaps.
Joanna Gregg, MS, RD is a Food Data Curator at MyFitnessPal. She earned her Master’s degree from The University of Nebraska. Her focus is helping people find the right balance of food, fitness and healthy living to reach their optimal health.
Chickpeas! These sturdy and versatile beans work great in all types of sweet treats. Plus, they pack plant-based protein and double as a serving of vegetables too (5).
Toss all ingredients in a blender and voilà—this beauty comes to life! You can serve it to a crowd and please everyone. It’s naturally vegan, gluten-free, and low in added sugar.
Pop open a can of chickpeas, rinse, drain, and toss into a food processor. Add in low calorie sweetener of choice (I like allulose), some non-dairy milk (start with ½ cup), some oat flour for texture, and some salt. Process until smooth, adding more milk if you want a thinner consistency. Spoon over sliced apple. Top with seeds or chopped nuts for a fun, protein-filled sprinkle.
Portion control a concern here? Enlist the help of those portable containers with lids so you can easily portion into individual servings and enjoy a healthy, grab-and-go treat slathered on a banana.
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 while still providing a creamy mouthfeel with no strange aftertaste (6).
It’s so easy. You toss a few ingredients in a blender and suddenly you’ve got something that feels fancy but takes less than 5 minutes. It’s great for a warm summer day when you want something cool and refreshing but packs a bit more nutritional bang per bite!
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 until creamy and smooth. Portion into a bowl and top with chopped peanuts for texture.
Still not into cottage cheese? Greek yogurt will work in its place.
Another recipe using that Greek yogurt. It really is a superstar! In addition to the protein, it also packs calcium, probiotics, and potassium (3).
It’s a no-brainer recipe that will make you feel like you’re indulging in a special treat from The Cheesecake Factory without the calorie overload. Plus, these adorable jars come together in less than 10 minutes and work great for a summer BBQ or a self-serve indulgence after a long day.
Add Greek yogurt to a bowl. Mix in some whipped cream cheese, a sprinkle of your preferred low-calorie sweetener, vanilla extract, and then portion into mason jars and refrigerate. When ready to enjoy, top with crushed graham crackers and microwaved frozen berries for that naturally sweet antioxidant topping.
Make a variety of flavors to satisfy your sweet tooth. Craving cookies and cream? Swap the grahams and berries for a crushed Oreo on top.
This depends on personal preference and dietary needs. “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.
This depends on your protein needs, but focus on variety. If you enjoy Sugar Cookie Dip one day, swap it up for the Frozen Yogurt Bark the next so you offer your body a wider variety of nutrients.
There’s some red tape around this, meaning a food must have 10 grams or more of protein to technically be considered “high-protein” from a legal standpoint (7). But, everyone’s protein needs are different. Let MyFitnessPal help you figure out your personal macro needs.
Research suggests a high-protein diet can increase satiety and may support weight loss (2). However, calories still count, so focus on portion control, balance, and moderation.
Absolutely, depending on what you’re whipping up, you can enlist the help of a different protein swap. For example, a cup of nonfat Greek yogurt packs 25 grams of protein into a blended frozen dessert, while a cup of unsweetened soymilk provides 7 grams of the superstar and works well in smoothies, mousses, and chia pudding (8,9).
Yes, they can make an excellent recovery snack after your workout, delivering the essential amino acids your body needs to help repair and build lean muscle.
Skip the pricey packaged sweets and try one of these protein-packed desserts instead—each one delivers 10+ grams of protein to support your goals. Adding protein to your treats may help you feel fuller, support more stable blood sugar, and contribute to muscle and immune health.
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 Turn Your Favorite Desserts into Protein Powerhouses appeared first on MyFitnessPal Blog.
