| # NAME | Protein (g) | Carbs (g) | Fat (g) |
|---|---|---|---|
| 25 | 7.5 | 2.5 | |
| 24.4 | 5.4 | 14.5 | |
| 5.3 | 7.1 | 3 | |
| 5.8 | 3.4 | 4.7 | |
| 20.9 | 9.2 | 8.5 | |
| 23.5 | 13.8 | 2.0 |
Do you use protein and meat synonymously? Because we donât. If youâre looking for some sweet treats that pack a punch in protein, weâve got you covered.
You may be keen on boosting your protein intake. While it is true that meat offers generous servings of protein, that isnât your only option.
In the high-protein department, youâll find other foods like cheese, eggs, salmon, nuts, yoghurt, and dessert. Wait a minuteâdessert? Yup, you heard that right. High-protein desserts do exist.
But it gets even better. You wonât have to rush off to your local grocer to pick up a dozen different ingredients this time around.
Weâve got a list of mix-it-yourself high-protein desserts that require only three ingredients or less. These can help pump up your protein intake, not to mention theyâre effortless to put together and delicious, too!
Hereâs our list of the best DIY high-protein desserts you can find in Australia.
Best High-Protein Desserts in Australia
Muscle Nation Casein Custard
Price : ~$75 / 25 serves
Protein (g): 25
Carbs (g): 7.5
Fat (g): 2.5
Calories : 153
Ingredients: Muscle Nation Casein Custard, milk or water
Steps: Mix thoroughly in a bowl, blender, or shaker with milk or water. You can add in chocolate chips, granola bars, fruits, or nuts for an extra kick of flavour.
This low-calorie, slow-release protein custard contains glutamine, BCAAs, and fibre. BCAAs help build muscle and reduce muscle soreness, while glutamine serves as the building block for proteins in the body and may help with gut function [1].
The main form of protein in this product is casein protein, which is a slow-digesting protein that can aid with muscle repair and growth [2].
Muscle Nationâs gluten-free dessert can double up as a meal replacement or a snack, keeping you fuller for longer hours. If youâre a sweet tooth looking for a healthier craving-buster, this is one to consider!
Users have mentioned that this protein custard is absolutely delicious. Plus, they come in many different flavours, such as golden ice cream, cookies and cream, and strawberry cheesecake.
True Protein Pancake Mix
Price : ~$28 / 25 pancakes
Protein (g): 24.4
Carbs (g): 5.4
Fat (g): 14.5
Calories : 258
Ingredients: True Protein Pancake Mix, water or milk, egg
Steps: Mix the pancake mix with milk (or water) and the egg. Pour batter onto heated pan and cook until brown on both sides.
Looking for something light, fluffy, gluten-free, and healthy? The True Protein Pancake Mix is loaded with proteins and is pretty low in sugar (2.5g per 60g).
Its main source of protein comes from whey protein concentrate, which is low in fats and carbohydrates but contains all the essential amino acids. Almond meal, which is high in protein and fibres, substitutes flour in this mix. Each serving of pancake contains 7g of fibre, which helps keep you full for longer.
The texture and taste of these low-carb pancakes have impressed many buyers. According to them, itâs light, fluffy, not overly sweet, and does very well in maintaining satiety. It may be a little bland, so feel free to top it off with fruits or sugar-free maple syrup.
The Macro Hut Protein Donut Kit
Price : ~$65 / 3 packs of 15 donuts
Protein (g): 5.3
Carbs (g): 7.1
Fat (g): 3
Calories : 76
Ingredients: The Macro Hut Protein Donut Kit, milk, and greek yoghurt
Steps: Mix all ingredients together, pour the batter into the doughnut baking tray (which comes with the kit), and bake.
If youâre looking for a low-calorie and low-sugar snack with a decent amount of protein, these doughnuts are a great and easy option. Each 38g regular-sized doughnut contains 5.2g of protein, just 1.2g of sugar, and over 3 grams of fibreâmuch healthier than the Krispy Kreme down the road.
This all-in-one kit comes with all three different doughnut flavours (vanilla white choc, double choc, and cinnamon), a digital weighing spoon, and a doughnut baking tray.
Itâs worth noting that the doughnuts contain sweeteners, namely erythritol, sorbitol, and Stevia. These three sweeteners have all been approved as safe by the FDA. Theyâre either low-calorie or no-calorie and are unlikely to cause spikes in your blood sugar levels if consumed moderately [3, 4].
However, some side effects of their consumption include bloating, nausea, diarrhea, or a stomach upset, though this is less likely to happen with moderate consumption. So delicious as they are, itâs best not to down all these doughnuts in one sitting.
VPA Protein Ball Mix
Price : ~$23 / 18 serves
Protein (g): 5.8
Carbs (g): 3.4
Fat (g): 4.7
Calories : 80
Ingredients: VPA Protein Ball Mix, water
Steps: Combine the protein ball mix with water. Roll the dough into balls and chill in the fridge for 30-60 minutes before enjoying them.
This no-bake dessert offers a decent amount of protein and requires just water to put together. Each ball contains over 5g of protein, mainly pea protein and whey protein concentrate. Research has suggested that pea proteinâs effects are comparable to that of whey protein in facilitating muscle growth [5].
Essentially, this fuss-free dessert is a high-quality source of essential amino acids. You can choose between two flavours: coconut vanilla and coconut choc caramel.
NZ Protein Mousse Mix
Price : ~$3 / serve
Protein (g): 20.9
Carbs (g): 9.2
Fat (g): 8.5
Calories : 203
Ingredients: NZ Protein Mousse Mix and milk or water
Steps: Add the milk or water to the mix. Whisk, shake, or beat for 1-2 minutes, then refrigerate for an hour.
The NZ Protein Mousse Mix contains a blend of fast and slow-digesting proteins that can help with muscle building and growth. Preparation takes just a few minutes, but youâll have to wait a full hour before digging into this sweet treat (or half an hour in the freezer).
This mousse only contains 2.7g of sugar per serve, which is around three times less sugar than what youâll find in a regular mousse.
Based on customer reviews, the NZ Protein Mousse is extremely light, smooth, and fluffy and serves as the perfect low-fat dessert for chocolate lovers. On top of that, this mousse mix can also be made into a high-protein smoothie or a healthy breakfast smoothie bowl.
True Protein Mug Cake
Price : $18 / 5 serves
Protein (g): 23.5
Carbs (g): 13.8
Fat (g): 2.0
Calories : 178
Ingredients: True Protein Mug Cake Mix and water or milk
Steps: Combine the milk with the mug cake mix. Microwave for 30-45 seconds.
The True Protein Mug Cake definitely fits the bill if youâre looking for a quick-and-easy no-bake dessert. Packing around 24 grams of protein per serve, this nutritionally dense dessert contains minimal fats and sugar and is the perfect sweet fix.
The protein in this tasty dessert comes from whey protein concentration and milk protein concentrate, which are New Zealand-sourced. It is a little high on carbs and hence, might not be the best option for a keto diet.
Bonus: High-Protein Smoothies
Smoothies are great for breakfast, pre and post-workout snacks, and dessert. Here are some great smoothie recipes using protein powder. Since these are made from scratch, youâll be looking at 4 ingredients per recipe, including protein powder.
Banana Protein Smoothie
Ingredients: 2 overripe or ripe bananas, 2 tablespoons of vanilla protein powder, 0.5 cups of greek yoghurt, and 1.5 cups of milk.
- Freeze the bananas beforehand. By doing so, you wonât need to add ice cubes that may water down your smoothie.
- Place all the ingredients into a blender. Blend well. Add more milk or honey as per your preferences. Enjoy!
Note: You can add additional ingredients such as chia seeds, honey, or strawberries to this mix.
Peanut Butter Protein Smoothie
Ingredients: 2 overripe or ripe bananas, 1-2 tablespoons of peanut butter, 2 tablespoons of chocolate protein powder, and 1.5 cups of milk
- Freeze your bananas beforehand.
- Add all the ingredients above into a blender and blend until smooth and creamy. You can adjust the sweetness and taste of the recipe by adding more peanut butter or milk.
Note: Some additional ingredients you can add to this mix include honey, chia seeds, or unsweetened cocoa powder.
Blueberry Protein Smoothie
Ingredients: 1.5-2 cups of frozen blueberries, 1.5 cups of cold milk, 2 scoops of vanilla protein powder, and ice
- Add all ingredients into a blender, and blend until smooth.
- You can adjust the taste and texture of the smoothie by adding more milk or ice.
Note: Additional ingredients include ripe or overripe bananas and chia seeds.
How To Pick A Healthy High-Protein Dessert
Not all high-protein desserts are healthy, unfortunately. The best way to scratch past marketing gimmicks and misleading information is to examine the nutritional labels yourself.
Hereâs a list of what you can keep in mind while selecting a healthy high-protein dessert to fix your cravings!
How much protein does it contain?
The WHO has established the Recommended Dietary Allowance (RDA) of protein at 0.83g/kg per day for adults [6]. That means that someone weighing around 60kg would consume around 50 grams of protein daily.
However, this RDA is extremely general and might not be optimal for those with certain medical conditions or specific fitness goals. For instance, if youâre looking to build muscle mass, a protein intake of around 1.6g/kg/day (twice the RDA)âin addition to the right exercise regimeâcan facilitate muscle growth [6, 7].
Replacing your usual desserts and snacks with a high-protein one would definitely be advantageous in helping you reach your protein intake goals.
How many calories are in each serving?
First of all, letâs just put it out there that calories arenât inherently âbad.â Yes, they often get a bad rep, but your body needs calories for fuel.
Nonetheless, consuming excessive calories each dayâor in other words, consuming more than what you burnâcan lead to weight gain. This doesnât mean you should drastically cut down your calories or go on a very restrictive diet. But do be mindful of your calorie intake. A typical sugar-coated, medium-sized doughnut can contain over 170 calories [8].
The best way to keep your calorie count in check is to track them using an app.
High-protein desserts usually (but not all the time) contain fewer calories than their regular counterparts. But be sure to check the nutritional label before you hit âadd to cart.â
How much sugar is in each serving?
The American Heart Association generally recommends that men consume no more than 9 teaspoons of added sugar (36g) per day and women consume no more than 6 teaspoons (25g) [9].
A medium-sized doughnut glazed with chocolate contains around 11g of sugar. Meanwhile, something like the Macro Hut has less than 2g of sugar in a doughnut of the same size.
Many high-protein desserts use sweeteners to improve taste rather than added sugar. Some common sweeteners you may see include Stevia, erythyrol, sucralose, and sorbitol.
These have been approved as safe by the FDA. However, you may experience a stomach upset or diarrhea if you consume these sweeteners in excess.
Is fibre included in the mix?
Many high-protein desserts and snacks offer a decent amount of fibre. Fibre can help with maintaining a healthy gut and facilitating bowel movement.
On top of that, it can also help with keeping you full, so youâre less likely to go hungry quickly and reach for an unhealthy snack.
We never thought weâd see dessert in the menu of high-protein foods. But here we are.
If youâre looking for something that uses simple ingredients and is super easy to put together, these mix-it-yourself desserts are fantastic choices!
