BEST KETO HIGH-PROTEIN DESSERTS (33)
Welcome to this “The Best High-Protein Desserts” blog! In doing this Keto lifestyle I have always enjoyed protein. I never knew until recently that I’m supposed to consume 1 gram of protein for every pound of my weight. There are reasons for this. It’s important for muscle protein synthesis. Consuming adequate protein supports muscle protein synthesis, the process by which muscle fibers are repaired and rebuilt after exercise or physical activity.
Research suggests that consuming protein evenly throughout the day, including after workouts, may optimize muscle protein synthesis. It’s vital for weight management. Protein has a higher thermic effect compared to carbohydrates and fats, meaning it requires more energy (calories) to digest and metabolize. This can support weight management efforts by increasing satiety and potentially reducing overall calorie intake. You need to consume enough protein for muscle maintenance, too. Adequate protein intake is essential for preserving lean muscle mass, especially during periods of calorie restriction or weight loss. This is important for maintaining metabolic rate and overall body composition.
Protein Needs Vary:
We need protein for all the health benefits. Protein plays a crucial role in numerous bodily functions beyond muscle maintenance, including immune function, hormone production, and enzyme activity. It’s important to note, however, that we all have different protein needs beyond just the 1 gram value. Our protein needs can vary, and factors such as age, gender, activity level, muscle mass, and specific health conditions should be taken into account when determining your optimal protein intake. At lease for me, following the 1 gram rule is challenging. I can only consume so much meat in one day. Even when I switch things up and eat eggs, chicken, fish, and grass-fed beef, I’m still not getting enough protein. That’s where these high protein low-carb desserts come in handy. You can enjoy something sweet and delicious at the end of a meal without the carbs and adding more protein to your diet.
WHAT IS THE NUTRITIONAL VALUE OF PROTEIN?
Essential Macronutrient:
Protein is an essential macronutrient that plays numerous vital roles in the body’s function and overall health. Getting your required grams inside of High-Protein Low-Carb Desserts makes is super fun, easy, and delicious! Firstly, it serves as the building blocks for tissues, muscles, bones, skin, and organs, aiding in their repair and maintenance. Additionally, protein is crucial for the production of enzymes, hormones, and neurotransmitters, facilitating various physiological processes such as metabolism and immune function. Moreover, dietary protein helps regulate appetite and promotes satiety, which can aid in weight management by reducing overall calorie intake. Protein also supports healthy hair, nails, and skin, contributing to a youthful appearance. Add to this that adequate protein intake is essential for athletes and individuals engaging in regular physical activity, as it supports muscle growth, repair, and recovery. Protein-rich foods also tend to be nutrient-dense, providing essential vitamins and minerals necessary for overall health.
Stabilizing Blood Sugar:
Consuming protein can help stabilize blood sugar levels and prevent spikes in insulin, reducing the risk of type 2 diabetes and promoting better glycemic control. Furthermore, protein is crucial during periods of growth, such as childhood, adolescence, pregnancy, and lactation, to support fetal development and ensure optimal growth and development. Lastly, incorporating protein into each meal can help maintain lean body mass during weight loss, ensuring that the body primarily burns fat for fuel rather than muscle tissue. Overall, including adequate protein in the diet is essential for supporting overall health, body composition, and optimal functioning of various physiological processes.
WHAT NON-ALC WINE HARMONIZES WITH KETO HIGH-PROTEIN DESSERTS?
If adding high-protein desserts to your Keto meals, you’ll probably want to refrain from wine. Opt for a cup of tea. However, if making this recipe as part of a Keto-based, wine savvy meal or as a healthy dessert when entertaining, add a glass of wine, I say! Sweet desserts demand sweetness in the wine to match. You have a couple of options. Drink whatever wine you like (as long as it’s bone dry) and don’t worry about pairing the wine to your high protein low-carb desserts.
Enjoy your wine the way you like it. However, if you like to create harmony between the wine and the food, you’ll need some sweetness in the wine to match the sweetness in this dessert. Add a pinch of monk fruit sweetener to your glass of wine. Vanilla-based desserts or desserts with berries taste great with off-dry white wines. Chocolate and/or caramel based desserts taste better with a red with some sweetness. Choose a dry Italian red like Lambrusco. Classically, this red can be dry to semi-sweet. So choose a dry version and add a pinch of stevia.
ZERO ALCOHOL WINE TIPS:
ALCOHOL AND KETOSIS:
To support your Keto diet or low-carb lifestyle, opt for quality, non-alcoholic wines that are low-carb and low in sugar. Additionally, alcohol does not align with a keto diet or low-carb lifestyle. Moreover, your liver processes alcohol before nutrients, pausing ketone creation and slowing the ketosis process. Furthermore, your body will metabolize alcohol as fuel before utilizing food, which can decelerate fat burning and may lead to the storage of carbs, fat, and protein as excess body fat. Moreover, alcohol consumption stimulates the appetite, potentially causing overeating.
ALCOHOL AND HEALTH:
Did you know that when you consume alcohol, your liver has to work extra hard to break it down? This can result in damage to your liver. Furthermore, it can elevate your risk of health issues such as inflammation and cancer, particularly with heavy consumption. Additionally, alcohol can disrupt your blood sugar levels, leaving you feeling dehydrated and disrupting your body’s normal functions.
NON-ALCOHOLIC WINE AND HEALTH BENEFITS:
Non alcoholic wines with minimal carbs and sugar are advantageous for your health. They not only aid in weight management, blood sugar control, and hydration but also contain essential nutrients and antioxidants from grapes that can decrease your risk of health conditions like heart disease. Consequently, since they lack alcohol, they’re ideal for socializing without any adverse effects, promoting feelings of happiness and reduced stress.
CAN I USE PROTEIN POWDER IN MY KETO HIGH-PROTEIN DESSERTS?
Absolutely! Protein powder is a fantastic addition to high protein desserts. It not only adds a boost of protein but also enhances the texture and flavor of your treats. Whether you prefer whey, casein, or plant-based protein powder, you can easily incorporate it into your dessert recipes. Just make sure to follow the recommended serving size for the specific protein powder you’re using.
WHAT ARE THE DIFFERENT KINDS OF PROTEIN POWDER I CAN USE IN MY KETO HIGH-PROTEIN DESSERTS?
The type of protein you use in your high-protein low-carb desserts will depend on other variables, such as the type of low-carb diet you’re consuming and allergic reactions.
Here are a few:
Whey Protein: Derived from milk during the cheese-making process, whey protein is quickly absorbed by the body, making it ideal for post-workout recovery.
Protein Isolate: Protein isolate can come from milk or plants:
Whey-Based:
The production of whey protein isolate in the whey-based process begins with collecting milk, usually from cows, as a multistep process. After separating the liquid whey from the solid curds, the whey undergoes filtration to remove fats and carbohydrates, concentrating on the protein. They employ additional purification methods, such as ion exchange or micro-filtration, to isolate the whey protein from other components. The last step involves drying the concentrated whey protein solution to create a highly refined powder with a high protein content and minimal fats and carbohydrates.
Plant-Based:
For a plant-based, dairy-free protein isolate suitable for a Keto or low-carb lifestyle, pea protein isolate is a popular choice. Derived from yellow peas, the protein extraction process involves grinding dried peas into flour, creating a slurry mixed with water, and separating the protein through methods like centrifugation or filtration. The resulting pea protein isolate, known for its high protein content and low carbohydrates and fats, is well-tolerated, easily digestible, and allergen-free. When selecting pea protein isolate, check labels to align with your dietary preferences and Keto requirements. Consider purchasing a small quantity initially to ensure compatibility with your digestive system and taste preferences.
Soy Protein:
Made from soybeans, soy protein is a plant-based protein powder that is rich in essential amino acids and suitable for vegetarians and vegans.
Pea Protein:
Another plant-based protein powder, pea protein is derived from yellow peas and is hypoallergenic, making it suitable for those with dairy or soy allergies.
Casein Protein:
Casein protein powder is a type of protein supplement derived from milk. It contains casein, a slow-digesting protein found in milk, which is released slowly into the bloodstream, providing a sustained release of amino acids to the muscles over several hours. This slow digestion makes casein protein ideal for consumption before bedtime or during periods of fasting, as it can help prevent muscle breakdown and promote muscle recovery and growth during extended periods without food. Casein protein powder is often used by athletes, bodybuilders, and individuals looking to support muscle recovery and growth, as well as by those seeking to increase their overall protein intake.
HOW MUCH PROTEIN SHOULD I PUT INTO ONE KETO HIGH- PROTEIN DESSERTS?
The amount of protein you should add to your high-protein low-carb dessert depends on your dietary needs and goals. As a general guideline, aim for around 15-25 grams of protein per serving. This will ensure that your dessert is adequately protein-packed without compromising its taste or texture. Experiment with different protein sources and quantities to find the perfect balance for your palate and needs. Are you more sedentary or are you weight-lifting? Your lifestyle should be taken into consideration as well.
HOW MUCH PROTEIN CAN MY BODY DIGEST AND UTILIZE AT ONE TIME?
While the exact amount of protein your body can digest and utilize at one time varies from person to person, studies suggest that the average individual can effectively process around 20-30 grams of protein per meal or snack. Consuming more protein than your body can handle at once may lead to inefficient absorption and potential waste of nutrients. It’s important to spread your protein intake throughout the day to optimize digestion and utilization. If you are weight lifting then have protein about an hour before and after your workout.
WHAT HAPPENS IF I EAT TOO MUCH PROTEIN AT ONE TIME?
Eating an excessive amount of protein at one time can put strain on your digestive system. This strain may lead to discomfort such as bloating, gas, and indigestion. Additionally, consuming an imbalanced amount of protein in relation to other macronutrients can disrupt your overall nutrient intake. An imbalance can potentially hinder your weight management goals. It’s best to prioritize a balanced and varied diet that includes adequate protein intake spread throughout the day.
WHEN SHOULD I EAT PROTEIN THROUGHOUT THE DAY?
To maximize the benefits of protein, it’s recommended to distribute your protein intake evenly throughout the day. This helps to support muscle repair and growth, regulate blood sugar levels, and maintain satiety. Aim to include a source of protein in each meal and snack, such as lean meats, fish, eggs, dairy products, legumes, or plant-based protein alternatives. This way, you’ll provide your body with a steady supply of amino acids throughout the day.
WHAT ADDITIVES SHOULD I AVOID IN MY PROTEIN POWDERS?
Choose protein isolates with minimal, recognizable ingredients for a cleaner and more natural choice.
If you want flavored and sweetened versions, be cautious about the following additives:
- Artificial Sweeteners: Opt for isolates with natural sweeteners like stevia or monk fruit.
- Artificial Flavors and Colors: Choose products with natural alternatives for a healthier option.
- Thickeners and Fillers: Limit Maltodextrin intake, especially if adding protein isolate regularly to your diet.
- Preservatives: Be mindful of preservatives like BHA or BHT, which are added to extend shelf life.
- Hydrogenated Oils: Avoid isolates with hydrogenated oils, as they contain trans fats linked to heart disease.
WHAT SWEETENERS CAN I ADD TO MY KETO HIGH-PROTEIN DESSERTS?
The amount of sweetener you add to your dessert will depend on the sweetness level of the protein powder. This amount will determine how sweet you like the dessert to be. If you are adding unsweetened protein powder to your dessert, there are a few natural sweeteners to consider.
Here are a few:
Sweetener:
Use whatever sweetener you prefer as long as it’s natural. In my brownie I use Swerve Brown Sugar. Shawn prefers stevia. You can use the one you like best. Here are the common ones:
Swerve Brown Sugar:
This sweetener is a bit pricey, but absolutely delicious. It’s a keto-friendly sweetener, combining erythritol, oligosaccharides, and natural flavors to replicate the taste and texture of brown sugar. Erythritol, a sugar alcohol, serves as the primary sweetening component without impacting blood sugar levels. Oligosaccharides contribute additional sweetness and help achieve the brown sugar-like consistency. This sugar substitute has a low-carb profile. This profile does not include added sugars and carbohydrates that have a significant impact on net carbs. Oligosaccharides, short-chain carbohydrates naturally found in plant-based foods, give sweeteners like Swerve their bulk and sweetness. The provide sweetness without adding substantial calories or affecting blood sugar.
Stevia:
A popular choice on the keto diet, stevia is a natural sweetener extracted from the leaves of the Stevia rebaudiana plant, providing sweetness without adding carbohydrates.
Erythritol:
This sweetener does not impact blood sugar or insulin levels and has a sweetness similar to sugar.
Monk Fruit:
Derived from the monk fruit, this sweetener, also known as monk fruit extract or luo han guo, is a natural, low-calorie option that does not raise blood sugar levels.
Xylitol:
Xylitol is another sugar alcohol similar to sugar used in keto baking, but it’s important to note that it may cause a laxative effect in some individuals.
Allulose:
A rare sugar found naturally in some fruits, allulose has a minimal impact on blood sugar levels and provides sweetness without adding many calories, making it suitable for the keto diet.
WHAT OTHER KETO DESSERTS CAN YOU ENJOY?
No Bake Raspberry Cheesecake (Healthy Heart)
No Bake Raspberry Cheesecake (Heart Healthy)
WHAT ARE SOME KETO HIGH-PROTEIN DESSERTS I CAN TRY?
LOW-CARB BERRY CHIA PUDDING WITH PROTEIN
BY MY LIFE COOKBOOKS: Low carb berry chia pudding is a delicious and healthy breakfast, especially with the added protein! This chia seed pudding is made with almond milk and other simple ingredients for a sweet and creamy start to your day. Each serving has only 2.9g net carbs, 13.5g protein and 166 calories!
KETO 2 MINUTE PROTEIN BROWNIE
BY KETO PALEO SHARI MAC: Hard to believe you can get so much protein and delicious joy from a single mug. Worth the 2 minutes bake in the microwave!
KETO TOFU CHOCOLATE-PB CHEESECAKE (HEART HEALTHY)
BY KETO PALEO SHARI MAC: Keto Low-Carb Tofu Chocolate-PB Cheesecake is a heart healthy treat that will satisfy your sweet tooth without all the carbs. The recipe uses tofu, avocado, eggs, peanut butter, Swerve Brown Sugar, caramel extract, baking powder, sugar-free chocolate.
NO BAKE PEANUT BUTTER BREAKFAST CHEESECAKE
BY WHOLESOME LEE: Peanut butter cheesecake for breakfast?! YES PLEASE! This recipe has around 48g of protein per serve and is perfectly creamy, peanut buttery, and absolutely decadent! This high protein peanut butter breakfast cheesecake is packed with healthy fats and protein to keep you full all morning!
KETO PROTEIN BARS
BY BIG MAN’S WORLD: These keto protein bars take just 5 minutes to make and need just FOUR ingredients to make! Packing in over 20 grams of protein, they have just 2 grams of net carbs
WHIPPED CHOCOLATE COTTAGE CHEESE
BY MY LIFE COOKBOOK: BY This whipped chocolate cottage cheese is rich, thick and creamy like the best chocolate pudding you ever had but it’s made with cottage cheese! Then you can add extra flavoring, add ins or toppings to make it a healthy dessert or snack. This recipe is low carb, high protein and sugar free with just 4 grams net carbs and 25 grams of protein!
HIGH PROTEIN YOGURT COOKIE DOUGH CUPS
BY UPBEAT AND KALEINGIT: These little cups are a perfect blend of creamy dairy-free yogurt, rich peanut butter, and vanilla protein powder, layered with irresistible bites of cookie dough and topped off with more yogurt goodness.
SALTED CARAMEL PROTEIN CUPCAKES
BY A FIT MOM’S DIARY: These turned out to yummy not to post! It’s a slightly different than the recipe I used for my lemon protein cupcakes, these are a bit higher in macros and overall calories. However if your macros will allow for it, these make for an awesome high protein snack!
COLLAGEN & PROTEIN OH HENRY CHOCOLATE BARS (KETO)
BY NORTH SOUTH BLONDE: Collagen & Protein Oh Henry Chocolate Bars are the ultimate healthy treat and every peanut and chocolate lover’s dream. They’re no bake, gluten-free, dairy-free, sugar free, low carb and keto friendly.
LOW CARB LEMON CHEESECAKE BARS
BY TARA LYNN: I could come up with a whole story and an excuse for why I baked these bars, but the truth is, there was no special occasion. I felt like baking for the sheer love of it. However, I did choose these bars for a reason. Everyone around me seems to adore cheesecake and lemon desserts. Personally, I’m more of a chocolate or cake person, so cheesecake isn’t exactly my top choice. But I couldn’t resist the temptation to experiment with this classic flavor combination and create something special for my loved ones. Sometimes, the joy of baking comes from simply indulging in our creative impulses and treating ourselves and our loved ones to something delicious, even without a particular reason or occasion.
CRAZY PROTEIN SLUTTY BROWNIES
BY HAYLE KITCHEN: The most ultimate crazy Protein Slutty Brownies with cookie dough bottom and sugar free sandwich cookies (without Oreos). Easy, healthy slutty brownies use protein powder for a sweetener and have a Vegan option too!
KETO PROTEIN CHOCOLATE FROSTY
BY STYLISH CRAVINGS: This keto Frosty has a rich chocolate flavor and is fortified with extra protein. Enjoy it for breakfast or a post-workout snack.
CHOCOLATE YOGURT
BY SWEET AS HONEY: This 3-Ingredient Chocolate Yogurt recipe is the easiest way to enjoy a high-protein dessert that genuinely tastes like chocolate pudding. All you need is 5 minutes to make this easy healthy dessert, and it’s easy to make sugar-free, vegan, and gluten-free.
APPLE PIE PROTEIN BARS
BY BIG MAN’S WORLD: These apple pie protein bars come together in 10 minutes and taste every bit as decadent as classic apple pie. Plus, each bar is loaded with 12 grams of protein!
SINGLE SERVE PROTEIN BLONDIE
BY HALYS KITCHEN: An extra fudgy Single Serve Protein Blondie – the perfect low carb and sugar free treat for one! Healthy single serving blondie uses protein powder, a bit of almond butter and has no flour, sugar or butter!
PROTEIN BARS
BY LOW CARB YUM: There’s no need to buy expensive bars made with fillers and preservatives. These homemade low carb protein bars are so easy to make and can be customized however you like!
HIGH PROTEIN JELLO MOUSSE
BY TWO SLEEVERS: This Sugar Free Jello Mousse is one of my favorite jello dessert recipes, made with just a handful of ingredients. It’s sure to become a standby dessert for those times when you just need to have a keto dessert.
SUGAR FREE LOW CARB COOKIE BARS
BY THE SUGAR FREE DIVA: I really like how tasty these cookie bars are.
HEALTHY LEMON CHEESECAKE BARS
BY DESSERTS WITH BENEFITS: If you like cheesecake but don’t want all the extra calories and sugar, make these Lemon Cheesecake Bars!
SINGLE SERVING HIGH PROTEIN BROWNIE
BY SKINNY FITALICIOUS: Single Serve High Protein Brownie! Get your chocolate fix with this easy 5-minute microwave brownie recipe. Loaded with protein and healthy fat, this sweet treat is perfect for those watching their weight, counting macros or who want to eat chocolate without going overboard! Gluten Free + Low Calorie + Low Carb + Paleo
HIGH PROTEIN OREO CHEESECAKE
BALANCED WITH BABIES: Indulge in a guilt-free dessert that combines the heavenly flavors of chocolate vanilla cookies and cheesecake while packing a powerful punch of protein. This high protein Oreo cheesecake recipe is the perfect way to satisfy your sweet tooth while staying on track with your goals. With the combination of Greek yogurt, protein powder, and keto friendly cookies, you can enjoy a delicious treat that will leave you feeling satisfied and energized.
5 MINUTE PROTEIN CHEESECAKE IN A MUG
BY WHOLESOME LEE: This recipe on the the other hand, is if you want a more ‘baked’ like texture. Look, in all honesty i’m not going to be unrealistic and tell you that this tastes EXACTLY like a New York cheesecake because it is slightly less creamy and rich. BUT, it absolutely tastes delicious! It has a subtle vanilla and lemon flavor, with a light texture that is so good!
KETO PROTEIN CHOCOLATE FROSTY
BY STYLISH CRAVINGS: This keto Frosty has a rich chocolate flavor and is fortified with extra protein. Enjoy it for breakfast or a post-workout snack.
KETO PEANUT BUTTER MOUSSE
BY WE WANT TO EAT: Need a quick and healthy dessert that kids will love? Whip up some keto peanut butter mousse! It’s high-protein and sugar-free.
LOW CARB SNICKERDOOLE MUG CAKE
BY KIRBY’S CRAVINGS: A fluffy cinnamon cake that tastes like a snickerdoodle cookie in cake form. This easy single serving cake cooks in the microwave and is gluten free, low carb and keto friendly.
EASY KETO PECAN PIE MUG CAKE
BY HUNGRY FOR INSPIRATION: I feel like I’m constantly upgrading my “favorite keto mug cake” recipe and I probably already had 5 or 6 recipes that kicked their predecessors from their pedestal.
KETO BIRTHDAY MUG CAKE
BY LOW CARB YUM: Need a personal-sized low carb cake for someone special that takes minutes to make? Try this gluten-free keto birthday cake in a mug! It only takes 2 minutes to bake.
BEST PUMPKIN PROTEIN PUDDING
BY HEALTH BEET: Sweet Recipes using protein powder can feel like dessert! This simple pumpkin protein pudding is no exception! Make it today for 27 grams of extra protein.
CHOCOLATE PROTEIN CAKE
BY PROTEIN CAKERY: Take a look at this chocolate protein cake. Do I really need to write anything here?
PROTEIN HOT CHOCOLATE
BY HEALTHFUL BLONDIE: This high-protein hot chocolate is rich, creamy, and ready in under 5 minutes. With over 30 grams of protein, this healthy hot cocoa is made with chocolate protein powder in your microwave or stovetop.
LEMON PROTEIN CUPCAKES
BY NUTRITIONIST MOM: I haven’t done a lemon recipe for awhile so these Lemon Protein Cupcakes are for all you lemon lovers out there! Think fluffy sweet vanilla cake with just the right amount of fresh lemon flavor topped with cream cheese frosting. Not too sweet, not too tart. Even “non-healthy” eaters love them! My dad is the epitome of a “non-healthy” eater in that he grew up with my German grandmother’s baking (she makes the most incredible dream bars!). Anyway, yesterday he stopped by just as these were coming out of the oven, so of course, he got to have one. His first response was “Mmmmmm!” followed by “I need to come by more often!” Boy, was he shocked to learn these cupcakes are high in protein, low carb, low fat and low sugar
PEANUT BUTTER CUP FROZEN YOGURT
BY NUTRITIONIST REVIEWS: When I first planned to make this frozen Greek yogurt, I thought that it would have a healthier, lighter taste to it. I was so pleasantly surprised when it came out being the richest and creamiest ice cream that I had ever eaten. I made Peanut Butter Cup Frozen Yogurt when my mom was watching Adalyn and then brought it over my parents house to try.
KETO PROTEIN COOKIE DOUGH BITES
BY WHOLESOME YUM: Make 10-minute keto cookie dough with almond flour, butter, sweetener, & chocolate chips. Sugar-free cookie dough is edible & irresistible!
CINNAMON SWIRL PROTEIN CAKE
BY DIABETES STRONG: With this Cinnamon Swirl Protein Cake, you can have cake for breakfast! It’s a tasty, high-protein treat that will make you excited to get out of bed in the morning.
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