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."
Why Protein in Desserts Matters
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."
Balancing Indulgence and Nutrition
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.
Protein Ice Cream: A Simple Swap
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. This is a great way to satisfy that ice cream craving without derailing your protein goals.
Greek Yogurt Bowl: A Versatile Favorite
"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. The best part? You can customize it endlessly with different fruits, nuts, and even a drizzle of honey.
Chocolate Peanut Butter Shake: A Protein Powerhouse
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." It's basically a dessert in a glass.
Sweet Smoothie: A Thick and Filling Option
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)." This is perfect for those nights when you want something sweet but also need a little extra staying power.
Chickpea Blondies: A Sneaky Protein Boost
"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." These blondies are a great way to enjoy a classic dessert while sneaking in some extra protein. Plus, they're easy to make and can be customized with add-ins like chocolate chips or nuts.
Greek Yogurt Bark: A Crunchy, Protein-Packed Treat
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." This is a great make-ahead option for when you need a quick, protein-rich snack or dessert.
At the end of the day, dessert should be enjoyable—whether it's packed with protein or not. The key is finding a balance that works for you and your goals. These high-protein dessert options are just one way to indulge without sacrificing nutrition. So go ahead, have your cake and eat it too—just maybe make it a protein-packed version every now and then.
