10 High Protein Low Calorie Desserts to Hit Your Diet Goals
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Time to read: 9 min
At Detox Desserts, we’re focused on two things: deliciousness and nutrition. Everyone can advocate for a yummy dessert, so let’s talk about the nutrition part.
Desserts are typically high-sugar, high-calorie foods that satisfy the sweet tooth. Their sweetness and (often) creaminess signal instant relief to your hunger hormones, putting cravings to rest. But the thing with sweets is that they trigger even more cravings afterward, and the vicious cycle continues till you’re either weight-challenged or struggling with health issues.
Now, the solution could be simply to cut down on desserts. But that would be cruel, wouldn’t it? Instead, we always root for a better solution: Eating high-protein low-calorie desserts for a double win.
I understand it’s not always easy to find such items in a bakery. You can always order from Detox Desserts bakery for doorstep delivery, or even better, bake them yourself! Home baking also gives you the freedom to handpick ingredients, adjust spices, and make the final product as low-calorie as possible.
Table of content
What Makes a Dessert High-Protein and Low-Calorie? Tips for Lowering the Calorie Count of Desserts 1. Healthy Banana Cake Recipe 2. Low Calorie Tres Leches Cake 3. Keto Bread Pudding Recipe 4. Pineapple Upside Down Cake 5. Healthy Pumpkin Caramel Blondie Recipe 6. Protein Banana Bread Recipe 7. Low Calorie Lemon Mini Bundt Cakes Save Big with Our Detox Swap Bundles 8. Strawberry Shortcake Recipe 9. Sugar-Free Chai Cinnamon Roll Recipe 10. Sugar-Free Apple Pie Recipe Wrapping It Up
Protein & Calories in Desserts
A high-calorie dessert made of refined carbs and fats does no good for your body. Both of these are actively involved in weight gain, heart disease, diabetes, and many long-term health risks.
Similarly, if your body has more fat than muscle mass, it will make you weak and more prone to illnesses. Protein is vital for muscle growth and maintenance, and eating it in the form of desserts can make a huge difference. These low calorie, high protein desserts can reduce cravings, prevent sugar crashes, and scale up your weight loss goals.
Who Can Benefit from These Desserts?
Desserts rich in protein and lower in calories should not be limited to bodybuilders or fitness enthusiasts, they should be the norm. These treats can suit almost anyone’s diet, whether losing weight, building muscle, managing health conditions, or simply keeping your body in its best health. Here’s a breakdown of who can benefit the most:
People trying to lose weight or gain muscle
Fitness enthusiasts and athletes
Keto, paleo, or low-carb dieters
Diabetics & pre-diabetics
Older adults looking to preserve muscle mass
People recovering from illness or surgery
And anyone wanting to improve their overall diet and lifestyle
What Makes a Dessert High-Protein and Low-Calorie?
There’s no strict rule for what qualifies as a high-protein dessert, but generally, any treat with more protein and fewer calories than its traditional version is a smarter choice.
Personally, I consider a dessert high-protein if it contains at least 6g of protein per serving, whether it's a cake, cookie, brownie, or anything sweet. Note that the grams we are talking about are WITHOUT protein powder. Instead, these desserts rely on naturally protein-rich ingredients like nuts, and seeds.
The same idea applies to low-calorie desserts. If a cake is free of sugar and lower in calories than its conventional counterpart, it’s healthier. Many of my recipes cut calories in half compared to their traditional versions. Plus, the calories come from valuable nutrients like protein, good fats, and fiber.
Tips for Lowering the Calorie Count of Desserts
Contrary to common belief, only cutting back on sugar is not enough to reduce the calorie count of your bakes. You also need to cut back on unhealthy fats and opt for ingredients richer in protein and fiber. Here are a few simple swaps to reduce the calories of your homemade baked items:
10 Best Low Calorie High Protein Desserts
In the mood for a crumbly cookie? Or a soft, decadent cake that melts in the mouth? Whatever you’re craving, here you will find a recipe for your every mood.
1. Healthy Banana Cake Recipe
Let’s kick things off with a creamy banana cake. It’s a bakers’ favorite for coming out so soft and moist every time.
Our lower-calorie banana cake is super delicious and light enough to fit into every diet. Although we always use high-fiber, gluten-free flour, the texture of this cake never disappoints. The recipe is straightforward–no fancy ingredients or blenders required, just you, your kitchen, and guilt-free excitement.
Note on Calories and Protein
This amazingly delicious cake will fill you up with 8g of protein in just one slice. It contains 270 Calories, almost 50% lower than a traditional banana cake!
Is It Ideal for Keto? Yes, but use slightly unripe green bananas
2. Low Calorie Tres Leches Cake
The best part of home-baking healthy food is that you get to enjoy world-class desserts without having a cheat day.
This Tres Leches cake does complete justice to the rich Mexican dessert. It’s creamy, sweet, and ‘milky’ without even a trace of sugar or dairy ingredients. It takes a few uncomplicated steps, but it’s worth every second spent in the kitchen!
Note on Calories and Protein
Your new favorite Tres Leches has about ⅓ the calories. It packs 11 big grams of protein in just one slice and only 9g net carbs.
Is It Ideal for Keto? Yes
3. Keto Bread Pudding Recipe
Enough with the fancy treats; let’s get to something you could eat all day. Yes, I’m talking about a sweet bread pudding made vegan, light, and satisfying.
Regular bread pudding may seem nonchalant, but it’s basically ‘bread’ and ‘pudding,’ which all translates to sugar. Our recipe takes a 360-degree turn and makes it completely sugar-free and so much lighter. Don’t worry, it still has the original sweet, spice-full, and gooey ring to it.
Note on Calories and Protein
One heaping cup carries only 240 calories compared to 500+ calories in traditional bread pudding. It also packs 8g protein and 11g fiber for guilt-free satisfaction.
Is It Ideal for Keto? Yes
4. Pineapple Upside Down Cake
Pineapple fans, gather here for the best pineapple cake ever. This high-protein pineapple upside-down cake is a fruity delight and tastes just as good as it looks. It’s even easier to make and doesn’t require fussy frosting steps.
I have paired it with cherries for an extra pop of color and a naturally sweet flavor that needs no added sugar. It’s a classic summertime treat, but I love it all year long. Who’s checking anyway?
Note on Calories and Protein
It’s one of the best low calorie high protein desserts with only 260 calories and 9g protein in one large slice.
Is It Ideal for Keto? Yes, when consumed in moderation
5. Healthy Pumpkin Caramel Blondie Recipe
In the mood for a healthy brownie minus the cocoa? This blondie recipe is the perfect answer to your specific cravings. It’s a seasonal recipe popular around the fall and winter holidays. However, if you love warming spices year-round, it will be your new fave.
The blondie base bakes up dense and chewy, and it’s drizzled with sweet, cinnamon-spiced caramel and it’s topped with toasted walnuts. When served to your holiday guests, nobody will be able to stop at one and absolutely no-one will guess they’re actually guilt-free.
Note on Calories and Protein
Get 8g of protein in just half the calories with these high-protein, lower calorie blondies.
Is It Ideal for Keto? Yes
6. Protein Banana Bread Recipe
If I had a dollar for the number of times clients asked me if they could eat banana bread on a diet, I would be rich.
Normally, banana bread is a high-calorie snack that doesn’t provide much value to the body. Abnormally, or may I say, when detoxed, it can be one of the easiest wholesome snacks.
This banana bread whips up perfectly soft and fluffy in just 10 minutes. With most of the calories from fiber, it’s a satisfying all-day treat, even for athletes and Weight Watchers.
Note on Calories and Protein
A single slice packs 260 calories and 8 grams of protein. Mix a handful of chopped nuts in the batter to get some extra protein and healthy fat.
Is It Ideal for Keto? Yes, when consumed in moderation and made with slightly unripe green bananas
7. Low Calorie Lemon Mini Bundt Cakes
Nobody can say no to mini bundt cakes! And with this light and low-carb Lemon Mini Bundt Cake recipe, even those on a diet won’t have to. These cute mini treats are perfectly soft, moist, and zesty in every bite.
These lighter bundt cakes bake equally sweet and gut-filling without the excess sugar and calories. Made with our special swaps and a few pantry ingredients, they’re one of the best high-protein, low-calorie desserts to enjoy on a diet. Love them as a dessert, a guilt-free snack, or a post-meal treat; the choice is yours.
Note on Calories and Protein
One mini cake contains only 4g of carbohydrates and 180 calories. It also offers 7g of protein without a trace of dairy.
Is It Ideal for Keto? Yes
Save Big with Our Detox Swap Bundles
8. Strawberry Shortcake Recipe
Craving something fruity, sweet, and cakey? Grab the ingredients for this lighter strawberry shortcake.
The recipe is super easy to follow and you won’t need any fancy equipment or complicated techniques. Just a simple cookie scoop, some plump strawberries, and never-ending excitement. These cute little shortcakes come out sweet and crumbly and can also be enjoyed by vegans and keto followers.
Note on Calories and Protein
Our strawberry shortcakes contain far fewer calories and almost double the protein than bakery-made shortcakes.
Is It Ideal for Keto? Yes
9. Sugar-Free Chai Cinnamon Roll Recipe
Warm, sweet, and cozy like a fall evening, these cinnamon rolls are perfect for your tea time.
Cinnamon rolls are generally very sweet and high in calories. This healthier version eliminates sugar, adds some extra protein, and keeps the calorie count in check, all without sacrificing the original sweet flavor. The rolls are soft, moist, and perfectly gooey. Topped with the flavor of chai spices, they provide a true mouth-watering experience.
Note on Calories and Protein
One cinnamon roll packs no less than 11 grams of protein from vegan sources. It contains only 300 calories and 5x more fiber.
Is It Ideal for Keto? Yes
10. Sugar-Free Apple Pie Recipe
With tender apples, warm spices, and a guilt-free crust, this gooey apple pie is a true American’s dream. It’s a healthier version of the nostalgic treat everyone in the family goes crazy for.
The best thing about pies is that you can make them as simple or as fancy as you like. Similarly, this low-calorie apple pie wears all hats and works perfectly as a mid-morning snack, a light dessert after dinner, or a charming holiday treat. Use green to red or whatever kind of fresh apples are in the house, you really can’t go wrong. If using a sour apple, simply add a bit more Sugar Swap to balance the flavor.
Note on Calories and Protein
Enjoy a generous slice of this low-calorie apple pie for under 300 calories. Also, get 7g of protein and 9g of fiber for gut-friendly satisfaction.
Is It Ideal for Keto? Not ideal for strict keto followers but ok in moderation
Wrapping It Up
Swapping out high-calorie, sugary desserts for high-protein ones can be a big step towards optimal health. You’ll be amazed at how these healthier desserts support your day-to-day diet goals without any sacrifices.
Sneaking protein in your baking is a fun way to hit your weight goals and build muscles. It’s a high-value nutrient that fits almost every dietary preference. Individuals feeling low on energy or those recovering from an illness can miraculously bounce back with just a healthy dessert swap.
All of the recipes above are prepared using low-calorie, vegan ingredients. The secret sauce is a few naturally protein-rich swaps (check the table for ideas) and our signature Detox Desserts Sweet Swaps that even novice bakers can use to create delicious desserts. Some of these high protein low calorie desserts pack 11 hefty grams of protein per serving! Amazing, right?
