Do you have a cute tooth, but try to avoid the dreaded sugar crash? The same. Sure, I’m a nutritionist – but me Love Dessert. And while the Load purchased protein cookies Could claim to grab the stroke of a loin steak, they usually taste like disappointment. And they cost a small fortune!
That is exactly why I was simple in the kitchen tests, protein swaps that actually taste good like a pleasure. As a nutritionist, personal trainer and cookbook author with a serious love for sweets, I am happy to share my top 5 ideas for the dessert dessert-delicious, without bake and filled with protein.
With just a few simple swaps you can increase the protein in your favorite crush.
Why add protein to your desserts?
There is a reason Protein is tended. There is a key role in building and maintaining muscles, supporting bone health, immune function, balanced blood sugar and healthy weight.
It can also help prevent your sweet snacks with protein to prevent blood sugar accidents (accidents1). This happens because protein contributes to increasing saturations or this abundance of eating (full factor2).
“If you eat a sweet treat with protein, you have the sweetness to long for a dessert, without the excess sugar, which can later lead to a crash,” says Joanna Gregg, MS, RD, a myfit -paler. “A protein -rich dessert can also help you skip thoughtless snacks and bring you a step closer to your goals.”
Are you not sure where you are when it comes to meeting your own protein needs? Let myfitnespal help you Makro tracker in the appOr go to the free Macroric calculator.
Protein ingredient exchange for trying
Would you like to improve your desserts? These swaps with protein -rich ingredients are tested to include reliably and easily in your favorite recipes.
| ingredient | Exchange for | Try it out |
| Bean | Butter, flour | Baked goods, biscuit dough |
| cottage cheese | Butter, cream cheese, ricotta | Baked goods, pancakes, sauces, spread out |
| Greek yogurt | Sour cream, heavy cream, butter | Baked goods, smoothies, ice base ice cream |
| Nut & nut butters | Stray, chocolate chips | Baked goods, frozen desserts, bars and bite |
| Peanut butter powder | All -purpose flour, nut butter | Baked goods, smoothies |
| Protein powder | All -purpose flour | Bars, cookies, pancakes |
| Seed | Stray, chocolate coverings | Smoothies, oatmeal, frozen desserts |
| Silk tofu | Whipped cream | Cake, pudding, mousse |
5 simple protein desserts
1. Frozen yogurt Berry Rind
Star ingredient
Greek yogurt. It is versatile, affordable and a kitchen base is on hand. In addition, you can easily do this with a non-military yoghurt alternative. Yogurt also adds important nutrients such as calcium and probiotics that support a healthy intestine (3).
Why I love it
It is crispy, sweet and so satisfying. And it is affordable in a budget -friendly menu. Frozen berries are also a game-chatting brown fiber and natural sweetness.
How to try it
Slather Greek yogurt on a baking sheet lined with parchment paper. Turn a cup of frozen mixed berries and then whirl them into the yogurt. Add a scattering of hemp seeds and chopped nuts, then a splash of peanut butter (or alternative nut or seed butter) for additional creaminess and a protein push. Freeze until firmly.
For the tip
Bark into small pieces and store in two sealed containers to enjoy a portion-controlled snack if 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-3 and fiber, while the protein from the soy milk offers more saturations and keeps them fully (longer (longer (4).
Why I love it
It is so easy to make and does not require cooking. You can also adapt the taste based on the seasons. Do you feel traps? Stir in a pure pumpkin puree and pumpkin spice spice!
How to try it
Place chia seeds, ground cinnamon, a pinch of brown sugar and unsweetened soy milk in a glass and shake vigorously. (Use a part of chia seeds on four parts milk). Store in the fridge, then before eating, the syrup with drizzle, a pinch of sea salt and a spoon of your favorite high protein muesli.
For the tip
Prepare a batch immediately so that you have breakfast or a sweet treat in the afternoon to go over the whole week.
About the experts
Elizabeth Shaw, MS, RDN, CPT is a nutrition expert, four -time cookbook author and Early Nutrition Pioneer in the field of fertility diet. She is the president and owner of the Nutrition Communications and Consulting company Shaw Simple Swaps based in the USA.
Joanna Gregg, MS, RD is a food curator at Myfitnespal. She acquired her master’s degree at the University of Nebraska. Her focus helps people find the right balance between food, fitness and healthy living in order to achieve their optimal health.
3 .. Sugar dessert dessert nachos
Star ingredient
Chickpeas! These robust and versatile beans are ideal in all types of sweet treats. They also pack vegetable protein and twice as a portion of vegetables (also as a portion of vegetables (5).
Why I love it
Throw all the ingredients into a mixer and voilà – this beauty is brought to life! You can serve a lot and everyone likes it. It is naturally vegan, gluten -free and low sugar.
How to try it
Open a can of chickpeas, rinse and throw them in a food processor. Add a low -calorie sweetener of choice (I like allulose), some milk milk (with ½ cup), some oatmeal for texture and some salt. Edit smooth and add more milk if you want a thinner consistency. Spoon the apple sliced
For the tip
Portion control a problem here? Enter the help of these portable containers with lids so that you can easily divide it into individual portions and enjoy a healthy, gable treat on a banana.
You could also like
The protein cinnamon recipe that we drool about
4. Chocolate peanut butter “beautiful” cream
Star ingredient
Cottage cheese. Yes, there is Another reason to rise this trend! This protein power package (it grabs 12 grams in ½ cup) helps to create a better ice cream and still offer a creamy mouthfeel without a strange aftertaste (6).
Why I love it
It’s so easy. They throw a few ingredients into a blender and suddenly they have something that feels chic but takes less than 5 minutes. It’s great for a warm summer day where you want something cool and refreshing, but pack a little more nutritional bang per bit!
How to try it
Throw the cottage cheese in a blender with frozen banana slices, a pinch of cocoa powder, some peanut butter powder and a splash honey. Edit creamy and smooth. Part of the texture in a bowl and with chopped peanuts.
For the tip
Still not in cottage cheese? Greek yogurt will work in his place.
5. Kese cake glasses
Star ingredient
Another recipe with this Greek yogurt. It’s really a superstar! In addition to the protein, it also grabs calcium, probiotics and potassium (potassium (potassium3).
Why I love it
It is a recipe for a child’s play with which you can treat yourself to a special pleasure from the cheesecake factory without the calorie overload. In addition, these delightful glasses come together in less than 10 minutes and are ideal for a summer grill or a self-service after a long day.
How to try it
Add Greek yogurt into a bowl. Mix some cut cream cheese, a spread of your preferred sweetener with low -calorie, vanilla extract and then in mason glasses and fridge. If you are ready to enjoy, give up with crushed Graham crackers and microwave frozen berries for this naturally sweet antioxidant.
For the tip
Make a variety of flavors to satisfy your sweet tooth. Demand for cookies and cream? Exchange the Grahams and berries for a crushed oreo.
Frequently asked questions (FAQs)
What is the best protein powder for desserts?
This depends on personal preferences and nutrition needs. “Choose what is based for you, based on allergies, preferences and taste. Pull a protein of 20 to 25 grams per scoop, lower sugar (<10g carb) and one that is not full of artificial sweeteners," says Gregg.
Can I eat protein desserts every day?
This depends on your protein needs, but focuses on variety. If you dive sugar cersups for a day, exchange it for the frozen Yoghur bark so that you offer your body a larger selection of nutrients.
How much protein should a dessert be considered “protein”?
This gives some bureaucracy, which means that a food must have 10 grams or more protein in order to be viewed technically from a legal point of view as a “protein”.7). But every protein requirement is different. Let Myfitnespal Help find out your personal macro requirements.
Do protein -rich desserts help with weight loss?
Studies indicate that a protein -rich diet can increase saturation and support weight loss (weight loss (weight loss2). However, the calories still count. So focus on portion control, balance and moderation.
What if I don’t like protein powder? Are there any other options?
Depending on what you open, you can use the help of another protein exchange. For example, a cup of a cup of fat Greek yogurt packs 25 grams of protein into a mixed frozen dessert, while a cup of unsweetened soy milk delivers 7 gram of the superstar and works well in smoothies, mouss and chia pudding (pudding (pudding) works well (pudding (chia) (chia) works well.8Present9).
Can I eat protein desserts as a snack after training?
Yes, after your training you can make an excellent snack for relaxation and deliver the essential amino acids that your body needs to help Repair and build lean muscles.
The end result
Skip the expensive packaged sweets and instead try one of these protein packed desserts of echoes you deliver more than 10 grams of protein to support your goals. Adding protein to your treats can help you feel full of support, support more stable blood sugar and to contribute to muscle and immunity.
Not sure where to start? MyFitnespal can help you set your protein goals and stay on the right track – a delicious bite.
The contribution How to transform your favorite desserts into protein power plants appeared first Myfitnespal Blog.
