The dessert problem with most diets isn’t the dessert itself – it’s the calorie cost relative to the satisfaction. A 600-calorie slice of regular cake spends most of a daily allowance on something that’s gone in 5 minutes. The recipes below sit in a more useful range: most are under 200 calories, several are under 100, and many lean high-protein, so they fit in the regular rotation without much budgeting.
The 25 recipes that follow cover the full range: protein-rich cookies and brownies, single-serving microwave fixes, Ninja Creami ice creams, and a few full-blown desserts for when you want a real one. Most use ingredients you can find in any supermarket, and most are 15-30 minutes of active time.
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1. Summer Berry Parfait
Greek yogurt layered with fresh strawberries, blackberries, and berry granola. 18g of protein at 198 calories – the dessert that doubles as breakfast if you skip the granola. Make ahead and add granola on the day so it stays crunchy.
Fat 2g · Carbs 27g · Protein 18g · 198 calories
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.
You can swap the fruits for whatever you have on hand, or use flavored yogurt – pineapple and kiwi work well. Keeps in a sealed container in the refrigerator for up to 3 days; add granola on the day.
2. Nice Not Naughty, Peach Cobbler
Sliced peaches baked with Bisquick, almond milk, and rolled oats – a cobbler at 105 calories per portion. Cuts to 8 servings. The peach-and-cinnamon combination is hard to beat in summer.
Fat 1g · Carbs 22g · Protein 2g · 105 calories
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 the sweetener and peaches.
In a small bowl, stir together the Heart Healthy Bisquick, vanilla milk, and 1/2 tsp cinnamon.
Spread the Bisquick mixture evenly in the baking dish.
Top with the 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.
3. Good With Anything Peanut Butter Dip
Peanut butter blended with Light & Fit vanilla yogurt and a touch of honey. 80 calories per serving with 5g of protein – the kind of thing you keep in the fridge and dip apple slices, celery, or pretzels into when a sweet craving hits.
Fat 4g · Carbs 6g · Protein 5g · 80 calories
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 the refrigerator for 1 hour.
Serve with fruit or crackers of choice.
Makes 8 servings. Keeps in an airtight container for up to 5 days in the refrigerator.
Works well with everything from plain chips to strawberries or even celery.
4. Too Good To Be True Tiramisu
Rice cakes topped with tiramisu-flavored Dannon yogurt and a dusting of cocoa powder. 281 calories with 18g of protein – tiramisu macros for tiramisu cravings, no actual tiramisu skills required.
Fat 1g · Carbs 50g · Protein 18g · 281 calories
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 cocoa powder
Method
In a small bowl, combine the sweetener and pudding mix, then slowly add cold water for a thin consistency.
Add the yogurt and mix well.
Leave to set in the refrigerator for 1 hour.
Spread evenly over the rice cakes, top with cocoa powder, and enjoy.
Makes 2 servings of 2 rice cake tiramisu.
5. You’d Be Bananas Not To Love These Banookies
Banana, peanut butter, protein powder, oats, and chocolate chips baked into cookies. 84 calories each with 5g of protein – the cookie that started as a way to use up overripe bananas and turned into a regular fixture. Add walnuts and shredded coconut if you like.
Fat 4g · Carbs 7g · Protein 5g · 84 calories
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 350°F.
In a bowl, mash the overripe banana with a fork until mostly creamy.
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 a wire rack.
6. Protein PBJ Reece’s Cups
Three-layer cups with chocolate protein, PB2, and sugar-free jelly – macro-friendly Reece’s. 85 calories per cup with 11g of protein. Keep in the freezer and let them thaw for a minute before biting in.
Fat 2g · Carbs 6g · Protein 11g · 85 calories
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 (with enough water for desired consistency, runny so it sets more evenly)
- For the jelly layer:
- 3 tbsp (50g) sugar free jelly (Polaners brand with fiber 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 the 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 just do it all at once for a marbled effect.
Store in the freezer. Let them thaw for a minute before biting in.
7. No-Bake Oatmeal Cookie Balls
Kodiak Power Cakes mix, quick oats, peanut butter, chocolate chips, and a splash of almond milk rolled into balls. 65 calories each, no baking involved. Keeps in a Ziploc bag in the fridge for grab-and-go snacks.
Fat 3.5g · Carbs 5.5g · Protein 2.5g · 65 calories
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 or water until the mixture is moist enough to roll into balls.
Best stored in the refrigerator in a Ziploc bag.
8. Protein Jello Parfait
Sugar-free jello topped with Greek yogurt mixed with sugar-free pudding mix. Around 60 calories per jar with 10g of protein. Macros vary based on toppings – graham crumbs, granola, chocolate chips, fruit – but stays in the 80-140 calorie range.
Fat 0g · Carbs 5.5g · Protein 10g · 60 calories
Ingredients
- 1 pack of sugar-free jello
- 2 cups (450g) plain Greek yogurt or cottage cheese (divided)
- 16g sugar-free pudding mix
Method
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 (80-140 cals per jar depending on the combination).
Make the jello as directed and divide between 5 mason jars. Chill for 4 hours.
Stir in 8g pudding mix per 225g yogurt.
Layer the yogurt and any mix-ins as you see fit. Add extra flavor layers if you like – totally customizable.
Mix-in ideas:
Graham crumbs (great for key lime or cheesecake), cereal or granola (put this on the very top or just before eating, otherwise it gets mushy), chocolate chips, fruit, whipped cream.
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9. Chocolate Banana Bread
Ripe banana, chocolate whey, cocoa powder, and self-rising flour baked into a loaf. 80 calories per slice with 7g of protein. Add walnuts before baking if you want extra crunch.
Fat 1.5g · Carbs 10g · Protein 7g · 80 calories
Ingredients
- 100g ripe banana
- 7g light butter
- 50g chocolate whey
- 10g cocoa powder
- 1/2c (60g) self-rising flour
- 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 are great subs)
- Optional: walnut pieces (calories not included)
Method
Preheat oven to 350°F (175°C) and 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 the 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.
Store in the refrigerator after it cools.
10. High Protein Pizookie
Four ingredients: whey, egg white, pumpkin puree (or applesauce), and baking powder. 140 calories with 23g of protein. The fastest macro-friendly dessert in this list – 15 minutes in a small skillet, or under 2 minutes in the microwave.
Fat 1.5g · Carbs 9g · Protein 23g · 140 calories
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 the ingredients and bake for around 15 minutes or until set.
Alternatively, in a large microwave-safe bowl, cook for 1:30, then for 30 seconds at a time just until set. Cook time varies greatly by microwave wattage – don’t overcook or it will dry out. If it’s still gooey in spots, let it sit to firm up 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.
11. Protein Angel Food Cake
Egg whites whipped to stiff peaks with whey, sweetener, and a touch of cream of tartar. 130 calories with 29g of protein – effectively all protein, basically zero fat. Goes with everything: yogurt, fruit, syrup, chocolate chips folded in before baking.
Fat 1g · Carbs 2g · Protein 29g · 130 calories
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) and grease a 9” round cake pan.
Using a large bowl and mixer on the highest speed, mix the egg whites and cream of tartar (or lemon juice) for around 5 minutes, or until stiff peaks form.
Very slowly mix in the whey, extract, and sweetener. Do not overmix.
Fold the mixture into the cake pan and bake for 20 minutes.
The cake will cave in a bit as it cools. This recipe is versatile and takes 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).
12. Protein Chocolate Brownies
Protein-packed brownies with a fudgy texture using pumpkin puree as the base. 55 calories each with 3.5g of protein – one of the lowest-calorie chocolate fixes you’ll find. Better slightly under-baked than over-baked.
Fat 1.5g · Carbs 6.5g · Protein 3.5g · 55 calories
Ingredients
- Base (dry):
- 30g self-rising flour
- 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 here – if you use a standard 9” pan, your brownies will be thinner and the bake time shorter.
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 minutes 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 and press a few of them down further into the batter.
Bake for another 12 minutes. For a fudgy brownie, the toothpick should come out with some chocolate on it but not runny. Let it firm up as it cools. Better to under-bake and bake longer if needed than to over-bake and dry it out.
13. Mississippi Mud Pie
Three layers: brownie base, gooey chocolate middle, vanilla casein icing. 120 calories with 15g of protein. The chocolate-on-chocolate-on-chocolate experience without the chocolate-on-chocolate-on-chocolate calories.
Fat 1.5g · Carbs 11g · Protein 15g · 120 calories
Ingredients
- For the base brownie layer:
- 1 tbsp (10g) self-rising flour
- 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 0 cal 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 here).
Stir together the brownie ingredients until smooth – it should make a thick batter or paste. Spread it out in the baking dish.
Bake for a couple of minutes while you prepare the next layer.
For the gooey chocolate layer:
Stir together all the ingredients. The consistency should be looser but not runny.
Pour the gooey layer on top of the brownie layer.
Bake for another 8 minutes, just until set.
For the icing:
Stir together the icing ingredients. You may need a splash more water depending on your casein.
Refrigerate the icing while the rest of the pie cools, then spread it over the top.
14. Protein Baked Vanilla Cheesecake
Greek yogurt and fat-free cream cheese baked low and slow into a creamy cheesecake. 110 calories per portion without crust, 215 with. 15g of protein either way. Fold in berries, chocolate chips, or nuts before baking.
Fat 2g · Carbs 8g · Protein 15g · 110 calories
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
Without crust: 110 cal | 15P | 8C | 2F
With crust: 215 cal | 16P | 20C | 8F
Preheat oven to 325°F (160°C) and 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 into the baking dish. You can add any extras you want baked into the cheesecake (sliced fruit, nuts, chocolate chips).
Bake for around 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 set (overnight if possible).
You can eat this right out of the pan without the crust – it has a firm enough texture that you can slice it carefully. A springform pan makes that easier.
To make the crust:
Combine the crumbs and butter, pat firmly into a greased baking dish. Bake at 350°F for 5-10 minutes or until golden brown.
15. Protein Mug Cake
Self-rising flour, whey, applesauce, and almond milk microwaved into a single-serving cake in 90 seconds. 140 calories with 15g of protein. Add the Greek yogurt frosting, or skip it for an even quicker fix.
Fat 1g · Carbs 17g · Protein 15g · 140 calories
Ingredients
- For the cake:
- 1 tbsp (10g) self-rising flour
- 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 around 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.
16. Copycat McDonald’s Apple Pie
Diced apple with cinnamon and light butter wrapped in a high-fiber tortilla and baked. 150 calories with 9g of protein – tastes like a McDonald’s apple pie at about a third of the calories. Watch it carefully under the broiler – goes from golden to charred fast.
Fat 3g · Carbs 21g · Protein 9g · 150 calories
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 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 seconds 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 around 3-5 minutes, 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 before biting in.
17. Protein Cookies
Casein, coconut flour, sugar-free syrup, nut butter, and almond milk shaped into 12 cookies. 40 calories each with 3g of protein – basically a vehicle for whatever topping you want. Variants below: chocolate chip, snickerdoodle, lemon poppyseed, oatmeal raisin, double chocolate.
Fat 2g · Carbs 2.5g · Protein 3g · 40 calories
Ingredients
- 30g casein
- 3 tbsp (24g) coconut flour
- 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 the casein, coconut flour, 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 flour.
Shape into 12 cookies (around 18g each, or bigger if you prefer). Press them about ¼” flat and add any toppings before baking.
Bake 8-10 minutes – just enough that they aren’t gooey. Let them firm up while cooling.
Store 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 of butter and vanilla extract, sprinkles.
Oatmeal raisin: raisins and a sprinkle of quick oats in the dough (cook the oats first if you’re making a whole batch of oatmeal raisin).
Snickerdoodle: 1 tbsp 0 cal sweetener + 1 tbsp cinnamon, mix and roll each cookie in it.
Butter pecan: 1 tsp sugar-free syrup and chopped pecans.
Lemon poppyseed: a dash of lemon extract in the dough and poppyseeds.
Peanut butter: 12g PB2 and another 1-2 tsp of milk (enough for the whole batch).
Double chocolate: 2 tbsp cocoa and 1/2 tbsp melted light butter.
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18. Protein Fluff
Casein, xanthan gum, and almond milk whipped for 3 minutes into something light and airy. 140 calories with 25g of protein. Blend in frozen fruit, PB2, or any extract – whatever fits the craving.
Fat 3g · Carbs 3g · Protein 25g · 140 calories
Ingredients
- 30g casein
- 1 tsp xanthan gum
- 1 cup (240ml) almond milk
- You can substitute diet soda to save more calories, 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 the ingredients for around 3 minutes until thickened.
Add a couple of crushed ice cubes and continue blending for extra volume.
This doesn’t keep well. You can freeze it for a bit, but it won’t hold up for meal prep.
Flavor/topping ideas (calories not included):
Blend in 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.
19. Beetroot Chocolate Bread
Cocoa-rich loaf with grated beetroot folded in for moisture (you can’t taste it, promise). 167 calories per slice with 3g of protein – a more interesting take on chocolate cake that doesn’t blow up your day. Serve warm with a scoop of Greek yogurt for extra protein.
Fat 10g · Carbs 20g · Protein 3g · 167 calories
Ingredients
- Cake:
- 4 tbsp hot coffee
- 4 tbsp coconut oil
- 180g raw beetroot (peeled, sliced)
- 0.75 cup almond milk (lukewarm)
- 1 cup coconut sugar
- 0.75 cup cocoa powder
- 0.5 tsp salt
- 1 tsp baking powder
- 0.75 tsp baking soda
- 1.25 cup all-purpose flour
- For the frosting:
- 100g 70% dark chocolate (traditional, dairy-free, or vegan)
- 0.4 cup full-fat coconut milk (canned)
Method
Heat the oven to 355°F (180°C). Line a loaf tin with baking paper.
Pour the hot coffee over the coconut oil to melt it.
Place the coffee mixture, sliced beetroot, and lukewarm almond milk into a high-speed blender and blitz until smooth.
Transfer the beetroot mixture to a large mixing bowl and stir in the coconut sugar.
In a separate bowl, sift together the cocoa powder, salt, baking powder, baking soda, and flour.
Fold the dry ingredients into the wet ingredients, mixing gently with a spoon. Once smooth, transfer to the prepared loaf tin.
Bake for 55-60 minutes, until a toothpick inserted into the center comes out clean.
Remove from the oven and set aside on a wire rack to cool completely before icing.
Make the frosting by breaking up the chocolate into small pieces and placing it in a large bowl.
Warm the coconut milk in a small pot until almost boiling. Pour it over the chopped chocolate and let it sit for 5 minutes. Stir gently until well combined, smooth, and glossy.
Set aside to thicken before covering the top of the cake.
20. Silky Hazelnut Mousse
Greek yogurt whipped with hazelnut and chocolate for a silky, mousse-like texture. 269 calories with 17g of fat – a dinner-party-worthy dessert that won’t blow your day. Light enough to land at the end of a bigger meal.
Fat 17g · Carbs 27g · Protein 3g · 269 calories
Ingredients
- 100g dark chocolate (70%, chopped, traditional, dairy-free, or vegan)
- 4 tbsp coconut milk (canned, full fat)
- 120g hazelnut butter (smooth)
- 3 tbsp maple syrup
- 160ml aquafaba (chickpea brine)
- 0.5 tsp lemon juice
- Salt to taste
- 2 tbsp hazelnuts (chopped, for topping)
Method
Place the chopped chocolate into a metal or glass bowl suspended over a pot of water. Make sure the bottom of the bowl does not touch the water.
Warm up the water on a very low heat. When the water starts to simmer, switch off the heat but keep the bowl on the pot.
Once the chocolate has melted, gently stir in the coconut milk. Add the hazelnut butter and maple syrup and stir again. Keep the bowl over the warm pot until ready to use.
Place the aquafaba, lemon juice, and salt in a large bowl. Using an electric mixer, whip the aquafaba until it reaches stiff peaks. To check, turn the bowl upside down and the mixture should not slide out. Takes about 5 minutes with a handheld mixer.
Add a third of the chocolate mixture to the bowl of aquafaba. Using a slow folding motion, gently incorporate it into the aquafaba.
Incorporate the other two thirds in the same way. The mixture will deflate a little – that’s normal.
Transfer the mixture into glasses and place in the refrigerator to set overnight.
When ready to serve, top with chopped hazelnuts.
21. Simple Protein Cupcakes
Vanilla protein cupcakes at just 99 calories each. Easy to fit one (or two) in without thinking too hard about it. Top with Greek yogurt frosting and sprinkles for birthday-vibe macros that still work.
Fat 4g · Carbs 14g · Protein 6g · 99 calories
Ingredients
- 1 cup sugar-free yellow cake mix (Pillsbury)
- 2 scoops vanilla protein powder
- 3 large eggs
- 0.25 cup unsweetened almond milk
- 0.5 cup sugar-free chocolate fudge frosting (Pillsbury)
Method
Preheat oven to 325°F and prepare 12 silicone baking cups.
Mix the dry ingredients in a large bowl before adding the eggs and almond milk. Stir well.
Use a spoon to transfer the cupcake batter to the baking cups, filling each about halfway.
Bake for 12-14 minutes or until a toothpick comes out clean.
Leave to cool slightly, then use a knife or icing spatula to spread the frosting on each cupcake.
Keep in an airtight container.
22. Low-Fat Piña Colada Pudding
Cottage cheese blended with pineapple, sugar-free pudding mix, and Cool Whip Lite for a tropical no-bake dessert. 129 calories with 8.5g of protein – light, refreshing, and ready in five minutes. A solid summer option.
Fat 3g · Carbs 17g · Protein 8.5g · 129 calories
Ingredients
- 450g cottage cheese (2%)
- 75g Cool Whip Lite
- 349g pineapple (drained, 1 can)
- 14g Jello SF pudding mix (vanilla)
- 5g dark chocolate chips (high quality, topping)
- 5g coconut chips (unsweetened, topping)
Method
Blend the cottage cheese, pineapple, and pudding mix together to make it “smooth” (pineapple bits will still be apparent).
Fold in the Cool Whip Lite.
Chill in the refrigerator.
Serve topped with dried unsweetened coconut and a couple of mini chocolate chips.
Enjoy.
23. Greek Yogurt Ninja Creami Ice Cream
Greek yogurt-based Ninja Creami ice cream with 39g of protein per serving. Tastes like real ice cream, hits like a protein shake. 297 calories with virtually no fat – the dessert that doubles as post-workout recovery.
Fat 1g · Carbs 33g · Protein 39g · 297 calories
Ingredients
- 1.25 cup Greek yogurt (any flavor)
- 2 oz milk or milk alternative (almond, coconut, etc)
- 1 tsp vanilla extract
- Sweetener to taste
- 2 tbsp instant pudding
- 10g unflavored collagen powder
- 0.25 tsp guar or xanthan gum (or 1/4-1/2 teaspoon)
- For Re-Spin / Mix-Ins:
- 2 tbsp milk or milk alternative (1-2 ounces)
- Mix-ins to taste
Method
Combine all the ingredients in the Ninja Creami container and mix until fully blended.
Let the mixture sit uncovered for 5-10 minutes.
Cover and freeze overnight or until completely solid.
Remove from the freezer and leave at room temperature for about 10 minutes, or briefly run warm water around the outside.
Place the container into the Ninja Creami and run the “Lite Ice Cream” cycle.
Add 1-2 ounces of milk or milk alternative and run the “Re-Spin” cycle.
If using mix-ins, add them and run the “Mix-In” function.
24. Ninja Creami Protein Ice Cream
Protein shake blended and spun in the Ninja Creami for genuine ice cream texture. 150 calories with 30g of protein – the easiest macro-friendly dessert in this list once you’ve got the Creami. Customize with any flavor protein powder.
Fat 2g · Carbs 5g · Protein 30g · 150 calories
Ingredients
- 1 ready-to-drink protein shake
- 1 scoop protein powder
- 1 tbsp sugar-free pudding mix (optional, for extra creaminess)
- Milk to taste
Method
Add the protein shake, protein powder, and pudding mix to the Ninja Creami container.
Stir or blend until completely smooth and fully combined.
Secure the lid and freeze for at least 24 hours.
Once frozen, place the container into the Ninja Creami and run the “Lite Ice Cream” setting.
If the texture looks crumbly after the first spin, add a small splash of milk and run a re-spin cycle until smooth and creamy.
Add any toppings or mix-ins you like and enjoy immediately.
25. Peanut Butter Cup Protein Ice Cream
Peanut butter protein ice cream made in the Ninja Creami. 30g of protein per portion makes it more recovery-shake than dessert macro-wise, but it tastes like the real thing. A repeat-offender in the freezer.
Fat 6g · Carbs 15g · Protein 30g · 250 calories
Ingredients
- 1 ready-to-drink chocolate protein shake
- 1 scoop chocolate protein powder
- 1 tbsp powdered peanut butter or peanut butter
- 1 tbsp sugar-free chocolate pudding mix (optional)
- Milk to taste
Method
Add the protein shake, protein powder, peanut butter, and pudding mix to the Ninja Creami container.
Stir or blend until the mixture is completely smooth.
Secure the lid and freeze for at least 24 hours until solid.
Place the frozen container into the Ninja Creami machine and run the “Lite Ice Cream” setting.
If the texture appears powdery or crumbly after the first spin, add a splash of milk and run a re-spin cycle until creamy.
Add any toppings or mix-ins before serving and enjoy straight away.
Once you’ve got a handful of these in your normal rotation, dessert stops being the meal that derails the day. For the rest of the day, our roundups for macro-friendly breakfasts, lunches, and dinners cover the other slots.
More Low-Fat Recipes
Most of the desserts above sit well under 10g of fat. If keeping fat low across the rest of your day is a priority, our dedicated low-fat recipe collection has more options across all meal types.
If you’d like a coach to set personalized macro targets and build a meal plan that fits the way you want to eat – desserts included – our nutrition coaching can help.
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