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.
Why Add Protein to Your Desserts?
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. This happens because protein helps increase satiety, or that fullness factor when you eat.
“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 protein-packed dessert may also help you skip mindless snacking, putting you one step closer to your goals.”
High-Protein Ingredient Swaps to Try
Looking to level up your desserts? These high-protein ingredient swaps are tested, reliable, and easy to work into your favorite recipes.
3 Easy High-Protein Desserts
1. Frozen Yogurt Berry Bark
Star Ingredient
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).
Why I Love It
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.
How to Try It
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.
Pro Tip
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.
2. Cinnamon Roll Chia Pudding
Star Ingredient
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).
Why I Love It
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!
How to Try It
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.
Pro Tip
Prepare a batch at once so you have breakfast or a mid-afternoon sweet treat ready to go all week long.
3. Sugar Cookie Dip Dessert Nachos
Star Ingredient
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).
Why I Love It
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.
How to Try It
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.
Pro Tip
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.
