If you train hard and want to build muscle strength, you know you need to eat plenty of protein. How much is up for debate but most experts recommend you get around two grams per kilo of bodyweight. This means you will probably need to eat protein at most meals and some snacks too.
Another easy way to get more protein into your diet and also satisfy any sweet cravings you might have is to have a high protein dessert. Desserts are generally high in carbs and calories but with a little creativity, you can turn your dessert into a diet friend instead of a diet foe.
1. CHOCOLATE PEANUT BUTTER CHIA PROTEIN PUDDING – MAKES ONE SERVING
Chocolate and peanut butter is a match made in heaven and this creamy pudding is not only tasty but also delivers 30 grams of protein in less than 300 calories with a whole lot of fiber and healthy fats too.
- 1 scoop chocolate whey protein powder – preferably isolate
- 1 tablespoon natural peanut butter
- ¼ teaspoon vanilla extract
- ½ cup unsweetened vanilla almond milk
- 1 tablespoon chia seeds
- Dark chocolate shavings for garnish
Combine all ingredients in small glass containers or cup (except chocolate shavings). Cover and refrigerate overnight to allow the chia seeds to expand and thicken the mixture. Top with the chocolate shavings and enjoy it! This should last 2-3 days covered in the fridge.
2. IN-A-HURRY COTTAGE CHEESE PUDDING – MAKES ONE SERVING
When hunger strikes, it often strikes hard and you need a dessert that is ready in seconds. If this ever happens to you, try this in-a-hurry cottage cheese pudding which might sound kind of odd but is actually creamy, delicious and high in slow-releasing protein.
- 1 cup natural cottage cheese
- 1 tablespoon no-added-sugar fruit preserve
- Chopped ripe fruit of your choice e.g. half a banana, a small pear, some berries, etc.
Simply dump the ingredients in a bowl, mix and eat. One cup of cottage cheese contains around 25 grams of protein.
3. TWO-MINUTE BROWNIES – MAKES ONE SERVING
Another fast and easy to make a treat, these two-minute brownies are ideal when you have a sweet craving but do not want to break your diet or spend hours in the kitchen cooking.
- ½ ripe banana
- ¼ cup plain Greek yogurt
- 1 scoop chocolate whey protein – preferably isolate
- 2 tablespoons almond flour
- ½ tablespoon unsweetened cocoa powder
- 1 pinch baking powder
In a small bowl, mash the banana. Stir in Greek yogurt, protein powder, almond flour, cocoa powder, and baking powder. Pour blended ingredients into an individual squared ramekin sprayed with non-stick cooking oil. No ramekin? A mug will work, too. Microwave for 1.5-2 minutes, and top with a sprinkle of cocoa powder. Eat warm or allow to cool for later. A single serving contains just over 30 grams of protein.
4. STRAWBERRY MOUSE – MAKES TWO SERVING
As hard as it may be to believe, not all high protein desserts have to contain chocolate! If you like fruity flavors more than chocolate, this is the recipe for you. Make it in the morning before you go to work so you’ll return home to a dessert that’s ready and waiting for you to enjoy. This recipe delivers 25 grams of protein per serving.
- 1 scoop strawberry whey protein – preferably isolate
- 300 grams of cottage cheese
- 1 pouch sugar-free strawberry jello
- 200 grams fresh or frozen strawberries
Mix 300 milliliters of boiling water with the sugar-free jello. Allow cooling for 10 minutes. Once cooled, add the cottage cheese and protein powder. Mix thoroughly. Chop the strawberries and add the mixture. Pour into two bowls, refrigerate for six hours, and then enjoy!
5. PROTEIN PANCAKES – MAKES ONE SERVING
If you are bulking, enjoying a well-deserved treat meal, or just want a more substantial dessert after training, this is the recipe for you. Easy to make, healthy, and loaded with 40 grams of protein, this substantial treat will satisfy even the biggest appetites.
- 3 egg whites
- 1/3 cup dry oats
- 1 scoop whey vanilla protein powder – preferably isolate
- 2 tablespoons low fat cottage cheese
- 1 teaspoon vanilla extract
Combine the egg whites, cottage cheese and vanilla extract in a bowl until well mixed. Next, add in the dry oats and whey protein powder and mix well. Once a batter has been formed, cook as you would a regular pancake, flipping at half-time. Drizzle with real maple syrup or raw honey or serve with fresh fruit.
Eating healthily does not mean you have to eat like a monk! In fact, with a little imagination and effort, you can continue to enjoy treats and still control your weight. Don’t buy readymade diet desserts – they are invariably full of unwanted chemicals and trans fats. Instead, take a few minutes to make your own high protein desserts. Remember, there is more to eating healthily than just counting calories.