17 Delicious Macro Friendly Desserts

Ingredients

100g strawberries, quartered

250g plain nonfat greek
yogurt

40g blackberries

15g berry granola (bear naked
brand)

Method

In a glass or small mason jar
add 40g strawberries.

Top with 70g yogurt.

Add 40g blackberries.

Repeat the yogurt layer and
strawberries.

Top with granola and sliced
strawberries for decoration.

Ingredients

1½ cup monk fruit (or 100g) (or
other zero-calorie sweeteners)

1kg Peaches (or 3.5 cups sliced
peaches)

40g Heart Healthy Bisquick

175mL Vanilla unsweetened
almond milk (or 3/4 cup)

1 tsp cinnamon

40g rolled oats

Method

Preheat the oven to 375 f
Spray an 8×8-inch baking
dish with cooking spray
In a bowl mix sweetener and
peaches.
In a small bowl stir together
Heart Healthy Bisquick,
vanilla milk, and 1/2 tsp
cinnamon.
Spread the mixture evenly in
the baking dish
Top with sweetened peaches
Sprinkle 40g rolled oats and
1/2 tsp cinnamon on top
Bake for 55 minutes until
golden brown.
Once cooled, cut into 8 even
portions
Store in an airtight container.

Ingredients

90g Peanut Butter

300g Light & Fit Vanilla Yogurt

10g Honey

Vanilla Extract (to taste,
optional)

Method

In a bowl mix together all the
ingredients until smooth.
Chill in refrigerator for 1 hour.
Serve with fruit or crackers of
choice.
This recipe makes 8 servings and
will keep in an airtight container
for up to 5 days in the
refrigerator.
This works well with everything
from plain chips, to strawberries
or even celery!

Ingredients

5g of 0 cal sweetener

6g of vanilla sugar-free
pudding mix

150g Tiramisu Dannon Fit &
Light yogurt

4 large rice cakes (36g total)

6g coco powder

Method

In a small bowl combine 5g
of 0 cal sweetener and 6g of
vanilla sugar-free pudding
mix and slowly add cold
water for a thin consistency.
Add 150g of yogurt and mix
well.
Leave to set in refrigerator for
1 hour.
Spread evenly over 4 rice
cakes, top with coco powder
and enjoy.
This recipe makes 2 servings of 2
rice cake tiramisu.

Ingredients

1 overripe banana (approx
100g)

15g peanut butter

1 serving protein powder (any
flavor, 100-120 cal/scoop)

40g whole grain oats

15g chocolate chips

15g chopped walnuts
(optional)

15g unsweetened shredded
coconut (optional)

Method

Preheat oven to 350F
In a bowl, mash with a fork
until mostly creamy: 1
overripe banana (approx
100g)
Add peanut butter, protein
powder, and whole oats, and
stir well with a wooden
spoon.
Add in chocolate chips,
walnuts, and shredded
coconut, and stir well until
evenly distributed.
Drop by the spoonful onto a
cookie sheet lined with
parchment paper
Bake for 9 minutes.
Cool on wire rack.

Ingredients

For the chocolate layer:

2 scoops (50g) chocolate protein powder

5g cocoa powder

100g egg whites

For the peanut butter layer:

6 tbsp (36g) PB2 – Enough water for desired consistency, (runny so it sets more evenly).

For the jelly layer:

3 tbsp (50g) sugar free jelly (Polaners brand with fber used)

1 tbsp (14g) melted light butter – Stir together until jelly is runny enough to spread.

Method

You can omit the jelly layer, reducing macros to 70 cals – 11P | 3.5C | 1.5F

Line a muffin tin with 6 liners (parchment paper is super easy to peel off).

In 3 separate bowls, stir together each layer until well mixed.

Spoon mixture into the muffin cups (pictured are half the chocolate with the rest for the top, but you can assemble these in any order).

Freeze for 10 minutes between layers if you want them well separated, or if you’re impatient you can just do it all at once for a marbled effect.

**Store these in the freezer. Let them thaw for just a minute before biting in, your dentist will thank

Ingredients

1/4c (26g) Kodiak Power Cakes mix

1/2c (20g) quick oats

3 tbsp (48g) peanut butter

10g chocolate chips

2 tbsp (30ml) almond milk or water

Method

Stir everything together and add just enough of the milk/water until it’s moist enough to roll into balls.

*These are best stored in the refrigerator in a ziploc bag.

Ingredients

1 pack of sugar-free jello

2 cups (450g) plain Greek yogurt or Cottage (divided)

16g sugar-free pudding mix

Method

The end macros will vary based on the amounts you use and different mix-ins. Most range between 10-15g carbs, 0-2g fat, and 10-15g protein (just 80-140 cals per jar depending on the combination)

Make the jello as directed and divvy up the mixture between 5 mason jars, chill for 4 hours.

Stir in 8g pudding mix per 225g yogurt.

Layer the yogurt and any additional mix-ins as you see fit. Use more or less, add extra flavor layers if you like. This is totally customizable to whatever suits your tastes.

Mix In Ideas:

Graham crumbs (great for key lime or cheesecake)

Cereal/granola (put this on the very top or just as you’re about to eat it, as it’ll get mushy)

Chocolate chips

Fruit

Whipped cream

Ingredients

100g ripe banana

7g light butter

50g chocolate whey

10g cocoa powder

1/2c (60g) self rising four

1 whole egg + 1 egg white

1/4c (60ml) unsweetened almond milk

1 tbsp (15ml) sugar free syrup

1 tsp vanilla extract (banana, cocoa, or coffee extract would be great subs too)

*Optional: walnut pieces (calories not included)

Method

Preheat oven to 350°F (175°C), grease a loaf pan.

Microwave the banana and butter for a few seconds so they blend up more easily.

Using a large bowl and mixer, mix all ingredients until there are no more big banana chunks.

Pour into the loaf pan (top with the nuts now if you’re using them).

Bake for 20 minutes or until a toothpick comes out clean.

**Needs to be stored in the refrigerator after it cools off.

Ingredients

1 scoop whey (25g)

1 egg white (46g)

3 tbsp (45g) pumpkin puree or unsweetened applesauce

1 tsp baking powder

Method

Preheat oven to 375°F (190°C) and grease a small 6” cake pan or single serving cast iron skillet.

Mix all ingredients and bake for ~ 15 mins or until set.

OR – In a large microwave safe bowl, cook for 1:30, then for 30 secs at a time JUST until set. Cook time varies greatly by microwave wattage. You don’t want to overcook it as it will dry out, so if it’s still gooey in spots you can let it sit to firm up a bit as it cools.

*Don’t do this in a mug unless you are halving the recipe! (Baking in the oven gives a better texture).

Topping Ideas (calories not included):

Chocolate chips, crushed cereal, cookies

Nut butter, whipped cream, ice cream

Chocolate syrup

Greek yogurt frosting

Ingredients

4 egg whites (184g carton)

12g whey

1 tsp cream of tartar OR lemon juice

1 tsp vanilla extract

2 tbsp sweetener to taste

Method

Preheat oven to 350°F (175°C), grease a 9” round cake pan.

Using a large bowl and mixer on the highest speed, mix the egg whites and cream of tartar/lemon juice for ~ 5 minutes OR until stiff peaks form.

Very slowly mix in the whey, extract, and sweetener. DO NOT OVER MIX!

Fold the mixture into the cake pan and bake for 20 mins.

*The cake will cave in a bit as it cools, this recipe is pretty versatile and will take on whatever flavor you put into it.

Topping ideas (calories not included):

Greek yogurt as frosting

Any fruit

Crushed cereal

Syrup

Chocolate chips (you can even fold them in before baking)

Ingredients

Base (dry):

30g self rising four

15g chocolate whey

10g cocoa powder

1/4c 0 Calorie granulated sweetener

Base (wet):

120g pumpkin puree

30ml milk (Fairlife nonfat used)

14g light butter (melted)

Topping:

10g chocolate whey

5g cocoa powder

15ml milk

1 tbsp (15ml) sugar free chocolate syrup

14g chocolate chips

Method

Preheat oven to 375°F (190°C), grease a square baking dish or line with parchment paper. A mini 5” square pan was used, if you use a standard 9” then your brownies will be a bit thinner and you’ll want to shorten the bake time.

Mix all the dry base ingredients together to avoid clumping, then add the wet and stir until smooth. Add the batter to your baking dish.

Place in the oven for 2-3 mins while you prepare the topping.

Stir together all the topping ingredients except the chocolate chips. You want it thin but not runny, so add the milk slowly. Pour the mixture on top of the brownie batter.

Add the chocolate chips on top. Press a few of them down further into the batter.

Bake for another ~ 12 mins. For a fudgy brownie, using a toothpick you’ll want it to come out with some chocolate on it but NOT runny. Let it firm up a bit as it cools. It’s better to under-bake and have to bake a bit longer, than to over-bake and dry it out.

Ingredients

For the base brownie layer:

1 tbsp (10g) self rising four

15g chocolate whey

1 tbsp (5g) cocoa powder

3 tbsp (45g) pumpkin puree

1 tbsp (15ml) sugar free chocolate syrup

For the gooey chocolate layer:

10g chocolate whey

1 tbsp (5g) cocoa powder

1 tbsp (15ml) milk

1 tbsp (15ml) sugar free chocolate syrup

For the icing:

10g vanilla casein

1 tbsp 0cal sweetener

2 tbsp (30ml) water

Method

For the base brownie layer:

Preheat the oven to 350°F (175°C). Grease a small baking dish (mini 5” square pan used).

Stir together the brownie ingredients until smooth, it should make a thick batter/ paste. Spread it out in the baking dish.

Bake for just a couple minutes while you prepare the next layer.

For the gooey chocolate layer:

Stir together all the ingredients, it should be a looser consistency but not runny.

Pour the gooey layer on top of the brownie layer.

Bake for another ~ 8 mins just until it’s set.

For the icing:

Stir together the icing ingredients, you may need just a splash more water depending on your casein.

Refrigerate the icing while the rest of the pie is cooling for a few minutes, then spread it over the top.

Ingredients

For just the cheesecake:

1/2c (113g) plain greek yogurt

84g fat free cream cheese

1 egg

1 tsp vanilla extract

2 tbsp 0 calorie sweetener

Graham cracker crust:

2 crushed graham crackers (31g)

2 tbsp (28g) light butter (melted)

Method

110 Calories – Without crust – 15P | 8C | 2F

215 Calories – With crust – 16P | 20C | 8F

Preheat oven to 325°F (160°C), grease a small loaf pan or 6” round pan.

With a mixer on low speed, mix together the yogurt, cream cheese, and vanilla until smooth. Slowly add in the egg and sweetener and mix just until blended.

Pour the mixture in the baking dish. You can add in any goodies you want baked into the cheesecake (sliced fruit, nuts, chocolate chips)

Bake for ~ 30 minutes, then turn off the oven and leave it in there for another 30 minutes before removing.

Let it cool for another 15 minutes, then refrigerate for several hours until it’s set (overnight if possible)

You can eat this right out of the pan without the crust, it’s got a firm enough texture that you can slice it and it will hold up if you’re careful. A springform pan makes it much easier to do that way.

To make the crust:

Combine the crumbs and butter, pat firmly into a greased baking dish. Bake at 350°F for 5-10 mins or until golden brown.

Ingredients

For the cake:

1 tbsp (10g) self rising four

10g whey

2 tbsp (30g) unsweetened applesauce

1 tbsp (15ml) almond milk

For the frosting:

60g plain greek yogurt

4g sugar free pudding mix (or just use flavored yogurt and skip the mix)

Method

For the cake:

In a microwave-safe mug or bowl, mix together all the ingredients and cook for ~ 1:30 or until cooked through.

For the frosting:

Mix the Greek yogurt with the sugar free pudding mix or simply use flavored yogurt and skip the mix!

Ingredients

For the filling:

50g diced apple

7g light butter

Dash of cinnamon

Splash of water

For the pie:

1 high fiber wrap (Flatout or Joseph’s Lavash)

Pie filling (or you can just use canned sugar-free pie filling, reducing the fat by 2g)

Method

For the filling:

In a microwave safe bowl, stir together all the ingredients. Wet a paper towel and cover the bowl, microwave for 30 secs at a time until the apples are soft.

For the pie:

Preheat the broiler on low. – Spoon the pie filling in the center of the wrap and fold it up so all the corners are tucked (you don’t want the filling to ooze out).

Bake for ~ 3-5 mins or just until crisp. Keep an eye on it every minute, it goes from golden to charred quickly.

Slice vent holes and let it cool off a bit before biting in.

Ingredients

30g casein

3 tbsp (24g) coconut four

2 tbsp (30ml) sugar-free syrup

2 tbsp (32g) nut butter

1/4c (60ml) almond milk

Method

Preheat oven to 350°F (175°C).

Stir together casein, coconut four, syrup, and nut butter.

Using 1 tbsp at a time, add milk until a dough forms. You may need more or less milk depending on your protein powder and four.

Shape 12 cookies (~18g each, or you can make them bigger if you prefer), press them about ¼” fat and add any toppings before baking.

Bake 8-10 mins. You want them to be baked just enough that they aren’t gooey, let them firm up while cooling.

These should be stored in the refrigerator once cooled.

Topping ideas (calories not included):

Chocolate chip, chocolate chips + mini marshmallows (S’mores!), macadamia nut, M&M’s

Birthday cake: 1/2 tsp each butter and vanilla extract, sprinkles

Oatmeal raisin: raisins and a sprinkle of quick oats in the dough (you may want to cook the oats first if you’re making a batch of just oatmeal raisin.)

Snickerdoodle: 1 tbsp 0 Calorie sweetener + 1 tbsp cinnamon, mix and roll each cookie in the mixture

Butter pecan: 1 tsp sugar free syrup and chopped pecans

Lemon poppyseed: dash of lemon extract to the dough and poppyseeds

Peanut Butter: 12g PB2 and another 1-2 tsp of milk (this should be enough for the whole batch)

Double chocolate: 2 tbsp cocoa and 1/2 tbsp melted light butter

Ingredients

30g casein

1 tsp xanthan gum

1 cup (240ml) almond milk

You can substitute diet soda to save even more cals, but be careful when opening the blender lid as it may ooze out due to the pressure.

Method

Using a blender or hand mixer on the highest speed, mix all ingredients for ~ 3 minutes until thickened.

Add a couple of crushed ice cubes and continue blending for a little extra volume.

This doesn’t really keep well, you can freeze it for a bit but it isn’t something that will hold up for meal prep.

Flavor/Topping ideas (calories not included):

Blend in any frozen fruit, or use fresh fruit as a mix-in

PB2 can be blended in

Any flavored extract

Crushed cereal, cookies, stray leftover Halloween candy