Try One of These High-Protein Desserts for a Truly Satisfying Treat

You might think of protein as synonymous with meat—and therefore not part of a delicious dessert! But there are many other forms of protein, and they can give your sweet treat a bit of a boost, health-wise. If you’re going to opt for dessert, after all, why not include an important nutrient in it?

Protein is an essential part of every cell in your body and plays a starring role in muscle, bone, and skin health. Most people eating a 2,000 calorie diet want to aim for a minimum of 50 grams of protein per day, says Jackie Newgent, R.D.N., C.D.N., plant-forward chef, and author of The Clean & Simple Diabetes Cookbook. If you want to get more specific, she says, you can multiply your body weight (in pounds) by 0.36 grams—the result is the number of grams of protein to target. For example, a 150-pound woman would want to aim for about 54 grams of protein per day. Though this calculation tends to be more accurate, protein needs vary based on age, gender, activity level, and overall health.

“No matter what your needs are, it’s best to spread protein intake through the day since your body needs a continual supply,” Newgent says. “It doesn’t store protein like it stores fats and carbohydrates.” So if you shoot for 15-to-20 grams of protein per meal, you can get more with snacks and other treats. For a food or dish to be considered high-protein, it will have at least 10% of your recommended daily value of protein, according to the Food and Drug Administration. That’s why all the desserts here have at least five grams of protein per serving.

“When protein is in dessert, it may help you feel more satiated. And, in many cases, that protein in your dessert comes in a package of other nutritional benefits,” Newgent says. “For instance, if you’re eating a nut-based dessert, you’re not just getting protein, you’re getting all the heart-protective nutrients of the nuts, too.” Just be sure the rest of the ingredients in the dessert are wholesome, and you’re not totally knocking out the healthy qualities with a ton of empty sugar, fat, and calories, she says.

To ensure you’re making smart picks, aim for adding in plant-based protein options like nuts and seeds, chia pudding, black beans mixed into brownies, and swap in whole wheat, garbanzo bean, or nut-based flours where possible.

Ready to get cooking? These protein-packed desserts are dietitian-approved—and delicious.