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If you’re looking to incorporate more protein in your diet, don’t sleep on dessert. Contrary to popular belief, you definitely don’t have to skip out on sweets to meet your health and fitness goals. That said, there are some ways to make the last (read: best) meal of the day a little more nutritious, and adding more protein to your desserts is one of them. “A key strategy to support muscle while losing weight is consuming enough high-quality protein,” says Katie Robinson, PhD, MPH, RD, CNSC. “High protein consumption can also support weight maintenance.”
The amount of protein you need varies from person to person, but Dr. Robinson generally recommends about 25-30g of protein per meal. Although dessert shouldn’t only be about the macros, high-protein desserts can be a delicious way to help with muscle growth, recovery, and satiety. “The best way to add protein to your dessert is [by] taking traditional ingredients and elevating them with protein rich components,” says Marissa Meshulam, MS, LD, CDN. “For instance, instead of ice cream, try greek yogurt. Or instead of flour, try chickpeas or black beans.”
High-protein options are great, Meshulam says, so long as you remember what dessert is all about. “Ideally you are not turning to dessert to fill you up, but rather because it’s fun and enjoyable,” she explains, emphasizing eating more protein throughout the day instead of cramming it in at the last-minute. “Part of having a healthy relationship with food means eating things that are less nutritious without the stress.”
That said, Meshulam understands why some people might opt for high-protein desserts from time to time. “I am a fan of having a mix of more nutritious sweet options and the real stuff,” she says. “I love dessert after dinner. Sometimes it’s a Greek yogurt bowl and other times it’s a cupcake. A mix of both tends to feel the best in my body.” The most important thing is to listen to what yours is telling you. On those days you want something a little more nutrient-dense, check out these high-protein desserts — as recommended by dietitians.
Experts Featured in This Article:
Katie Robinson, PhD, MPH, LD, CNSC, is a dietitian, certified nutrition support clinician, and medical affairs manager with Abbott.
Marissa Meshulam, MS, RD, CDN, is a NYC-based registered dietitian nutritionist with mindfulness based eating awareness training (MB-EAT).
High-Protein Desserts
If you’re looking for some high-protein dessert ideas, we asked dietitians to share a few of their best recommendations to satisfy your sweet tooth and help you meet your nutrition goals. Read on for everything from protein ice cream to Greek yogurt bark, and remember that indulging can be healthy too.
- Protein Ice Cream: For a two-ingredient protein ice cream with about 30 grams of protein per serving, just combine your favorite protein shake with a packet of pudding. Chocolate or vanilla work well — you can also use sugar-free if you prefer. Blend until smooth, then transfer into a container and freeze for one hour, Dr. Robinson says.
- Greek Yogurt Bowl: “A greek yogurt bowl is one of my favorite ways to have a higher protein, more nutritious sweet treat,” Meshulam tells PS. “I mix plain greek yogurt with frozen banana slices, chocolate chips and granola butter and it’s delicious.” Not to mention, there’s about 10 grams of protein per cup of Greek yogurt.
- Chocolate Peanut Butter Shake: You don’t need much to make this rich and chocolatey peanut butter shake — plus one serving packs over 30 grams of protein. Just combine your favorite chocolate protein shake with two tablespoons of chocolate syrup (you can also use sugar-free) and one tablespoon of peanut butter powder for added protein. “Combine all ingredients in a blender and blend until smooth,” Dr. Robinson recommends. “Pour into a tall glass and serve chilled.”
- Sweet Smoothie: For a more filling dessert, try a high-protein smoothie. “You can mix in your favorite fruit and protein powder and blend it up,” Meshulam says. “Keep it thicker by adding less liquid and you can eat it like a bowl with whatever sweet toppings you enjoy (nuts, chocolate chips, fruit slices).”
- Chickpea Blondies: “I love these chickpea blondies as a higher protein spin on the traditional treat,” Meshulam says. “Chickpeas have eight grams of protein in half a cup, adding a nice boost here.”
- Greek Yogurt Bark: Greek yogurt makes a second appearance for this delicious high-protein bark. “Spread Greek yogurt on a sheet pan and top with whatever fixins you like (chocolate chips, nuts, nut butter, berries, etc.),” Meshulam says (all of which add to the overall protein content). “Put it in the freezer until frozen. Break into pieces, and then enjoy.”
Chandler Plante is an assistant editor for PS Health and Fitness. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group. In her free time, she enjoys finding new ways to rock her 18(!) different eye patches, and making videos about chronic illness, beauty, and disability.