20 HIGH PROTEIN
HEALTHY
DESSERTS
TheProteinChef.co
FREE EDITION
Protein Japanese Pancakes
Ingredients
Makes 2
266 calories
8.5g Fat, 24g Carbs, 24g Protein
3 Large Whole Eggs
1/4 Cup Milk Substitute 2 Ounces
1 Scoop Protein Powder 30g (I prefer Vanilla)
2 Tablespoons Sweetener (I prefer Erythritol)
½ Cup Pancake Mix or Make Your Own 59g
Instructions
1. Take out a bowl
2. Add into it your 3 Large Egg Yolks (keep your
Egg Whites off to the side), Milk Substitute, Protein Powder, Sweetener, and Pancake Mix
3. Mix everything up until smooth
4. Use a whisk or hand mixer and beat your Egg
Whites for a couple minutes or until they can
shape waves without crashing (stiff peaks some
would say!)
5. Add your Egg Whites into your other mix and
lightly mix them in
6. Take out a cake pan or multiple, coat it/them
with some non-stick cooking spray, and evenly
distribute your mix
7. Bake your Japanese Pancakes on 325F/162C
for around 20 minutes (remove them with a little
jiggle left so they don’t overcook)
Prep: 5m Total: 25m
Tips?
Change up the flavor with your protein powder!
LOW HEAT if you’re making them on the stovetop! Slow
and steady wins this race!
TheProteinChef.co
Delicious Chocolate Baked Protein Oatmeal Skillet 333 calories
Ingredients
Makes 4
12.7g Fat, 25.2g Carbs, 29.5g Protein
1 Cup Rolled Oats 80g
3 Scoops Protein Powder 90g
4 Tbsp Cocoa Powder 20g
3 Ounces Milk Substitute
3 Ounces Coffee
½ Cup Unsweetened Apple Sauce
6 Tablespoons Peanut Butter 96g
½ Teaspoon Baking Powder
Peanut Butter Chips *Optional
Instructions
1. Add all of your ingredients into a large bowl
2. Mix everything together
3. Pour your mix into a skillet or baking safe dish
4. Bake on 350F/176C for around 12 minutes (the
less you cook it, the more gooey it’ll be)
5. Top it with a frosting
Prep: 3m Total: 15m
Tips?
You could also use 1 Banana or 1/2 Cup Pure Pumpkin!
Use Vanilla or Chocolate Protein Powder!
Compliment this recipe with one of our Protein Frostings!
TheProteinChef.co
Microwave Cheesecake in 2 Minutes
Ingredients
Makes 1
351 calories
23g Fat, 7g Carbs, 29g Protein
1 Large Whole Egg
3 Ounces Cream Cheese 84g (Reduced Fat, Fat
Free, or Full Fat)
Sweetener (I prefer Erythritol)
½ Teaspoon Vanilla Extract *Optional
½ Scoop Protein Powder 15g *Optional
Instructions
1. Mix together all of your ingredients until
smooth
2. Pour your mix into a microwave safe dish
3. Add in things like cocoa powder, cinnamon,
nuts, sugar free chocolate chips, etc to change up
the flavor
4. Microwave for 2-3 minutes (this part all depends on how powerful your microwave is)
Prep: 1m Total: 3m
Tips?
Easily soften your cream cheese by microwaving it for 10-15
seconds!
Double the recipe for a bigger cheesecake (just remember
to increase microwave time)!
TheProteinChef.co
The Best Protein Cookies
Ingredients
Makes 10
163 calories
7.1g Fat, 14.1g Carbs, 10.9g Protein
1 1/2 Cups Rolled Oats turned into Oat Flour 120g
1 Teaspoon Baking Powder
2 Scoops Protein Powder 60g
1/4 Teaspoon Salt
1 Teaspoon Ground Cinnamon
1 Large Whole Egg
2 Teaspoons Vanilla Extract
10 Teaspoons Light Brown Sugar 40g
1/2 Cup Unsweetened Apple Sauce
4 Tablespoons Coconut Oil 56g
Chocolate Chips *Optional
Instructions
1. Add your Oat Flour, Baking Powder, Protein
Powder, Salt, and Ground Cinnamon into a bowl
2. Mix those together
3. Melt your Coconut Oil
4. Combine your Egg, Vanilla Extract, Brown
Sugar, Apple Sauce, and melted Coconut Oil into
a bowl
5. Mix those together
6. Slowly add your dry ingredients into your wet
ingredients while mixing everything together
7. Lightly mix in anything else you want
8. Cover and put your dough in the fridge
Prep: 10m Total: 20m
cont.
9. Take out a baking pan and line it with parchment paper
10. Shape your mix into balls and put them onto your baking pan
11. Top them with whatever you want
12. Bake them for 8-10 minutes on 350F/176C
TheProteinChef.co
Dessert Twice Baked Sweet Potatoes
Ingredients
Makes 6
179 calories
4.8g Fat, 16g Net Carbs, 13.6g Protein
3 Sweet Potatoes 475g
1 Teaspoon Vanilla Extract
1 Container Greek Yogurt 5.3 Ounces/150g
1 Tablespoon Melted Butter
2 Tablespoons Sweetener (I prefer Eryrthritol)
2 Teaspoons Brown Sugar Substitute
½ Teaspoon Ground Cinnamon
2 Scoops Protein Powder 60g (I prefer Vanilla)
30g Pecans (Crushed up)
¼ Cup Coconut Flour 28g
Instructions
1. Wash your sweet potatoes
2. Poke them with a fork
3. Microwave them for 12-15 minutes making sure
to flip them halfway through
4. Cut them in half and scoop out the inside as
best as you can
5. Add in all of your ingredients aside from your
Coconut Flour
6. Mix everything together
7. Slowly mix in your Coconut Flour until it
thickens up
Prep: 10m Total: 50m
cont.
8. Place your skins onto a baking sheet
9. Load your skins up with your mix (pack them good and
make sure to use all of your mix)
10. Top them whatever you want
11. Bake them on 350F/176C for around 40 minutes
TheProteinChef.co
Stuffed Protein Brownies
Ingredients
Makes 9
Brownies
4 Tablespoons Chocolate Chips 60g
2 Large Whole Eggs
1/4 Cup Sweetener (I prefer Erythritol)
1 Tablespoon Melted Butter
1/4 Cup Unsweetened Apple Sauce
2 Teaspoons Vanilla Extract
3 Tablespoons Cocoa Powder 15g
1/2 Cup Almond Flour 56g
2 Tablespoons Coconut Flour 14g
1 Scoop Protein Powder 30g
1/2 Teaspoon Baking Powder
1/4 Teaspoon Salt
Filling
8 Ounces Fat Free Cream Cheese 240g
2 Tablespoons Sweetener (I prefer Erythritol)
1/2 Scoop Protein Powder 15g
1 Teaspoon Vanilla Extract
144 calories
7.2g Fat, 9.3g Carbs, 10.5g Protein
Prep: 10m Total: 50m
cont.
Instructions
1. Mix together your melted Chips, Butter, Eggs,
Sweetener, Apple Sauce, and Vanilla Extract
2. In another bowl mix together the rest of your
brownie ingredients
3. Mix that mix into your other mix
4. Take out a baking dish or pan and coat it with some nonstick cooking spray
5. Pour 3/4 of your mix into a baking dish
6. Mix your filling ingredients together and pour those in
7. Add the rest of your mix in and give it a swirl
8. Bake them 325F/162C for 35-40 minutes
TheProteinChef.co
The Best Keto Cookies
Ingredients
145 calories
Makes 12
13g Fat, 1g Net Carbs, 4.9g Protein
1 Stick Salted Butter 113g
½ Cup Sweetener (I prefer Erythritol)
1 Teaspoon Vanilla Extract
1 Large Whole Egg
1 Cup Almond Flour 112g
1 Scoop Protein Powder *Optional
¼ Teaspoon Salt
½ Teaspoon Baking Powder
½ Teaspoon Xanthan Gum
Sugar Free Chocolate Chips *Optional
Instructions
1. Melt your Butter and mix it together with your
Erythritol
2. Mix in your Vanilla Extract and Egg
3. Mix in everything else but your Chocolate
Chips
4. Lightly mix your Chocolate Chips in
5. Shape and press down your cookies onto a
baking pan lined with parchment paper
6. Bake them on 350F/176C for around 12-15 minutes or until the edges are golden brown
Prep: 5m Total: 20m
Tips?
Let them cool before eating them for more of a crunch!
Scale the recipe using our website to make as many servings are you want!
TheProteinChef.co
Fudge Brownie Protein Bars
Ingredients
Makes 6
246 calories
11.5g Fat, 19.1g Carbs, 16.5g Protein
1 Can Black Beans 15.5 Ounces/439g
4 Tablespoons Peanut Oil
1 Tablespoon Ground Coffee
4 Tablespoons Cocoa Powder 20g
3 Scoops Chocolate Protein Powder 90g
2-3 Tablespoons Sweetener (I prefer Erythritol)
¼ Teaspoon Salt
¼ Cup Milk Substitute 2 Ounces (More if your
mix is too thick)
1 Tablespoon Chocolate Chips *Optional
Instructions
1. Add all of your ingredients into your food processor aside from your Chocolate Chips
2. Process everything together until smooth
3. Take out an oven safe baking pan or dish and
coat it with some non-stick cooking spray or line
it with parchment paper
4. Top with your Chocolate Chips
5. Bake them on 350F/176C for 12-15 minutes (the
thicker your bars are, the longer they’ll take to
cook so keep an eye on them)
Prep: 5m Total: 20m
Tips?
Make sure you use a good tasting protein powder!
Use sugar free chocolate chips!
TheProteinChef.co
Protein Bars without Powder
Ingredients
Makes 10
110 calories
4.1g Fat, 10.2g Carbs, 8g Protein
Crust
1 ¼ Cups Rolled Oats 100g
2 Teaspoons Brown Sugar Substitute
½ Teaspoon Ground Cinnamon
1 Ounce Milk Substitute
2 Tablespoons Butter or Coconut Oil
Bars
2 Cups Fat Free Cottage Cheese 452g
2 Ounces Greek Yogurt (I prefer Vanilla)
1 Teaspoon Vanilla Extract
2-4 Tablespoons Sweetener (I prefer Erythritol)
2 Large Whole Eggs
1-2 Scoops Protein Powder (I prefer Vanilla)
Chocolate Chips *Optional
Prep: 10m Total: 1h22m
Instructions
1. Melt your Butter or Coconut Oil and mix together all of your crust ingredients
2. Line a pan of your choice with some parchment paper and press your crust mix into the
bottom of it
3. Bake your crust on 350F/176C for around 12
minutes
4. Mix together all of your bar ingredients
5. Lightly mix in anything else you want
cont.
6. Pour your bar mix on top of your crust
7. Add a topping
8. Bake on 325F/162C for 50m-1 hour
9. Let them cool, wrap them up, and put them in the fridge
for a couple hours
TheProteinChef.co
Chocolate Keto Ice Cream
Ingredients
Makes 3
295 calories
23g Fat, 2.3g Net Carbs, 13.3g Protein
1 Avocado (The riper the better)
3 Ounces Unsweetened Coconut Milk (Full Fat)
6 Tablespoons Heavy Cream
1 Teaspoon Vanilla Extract
¼ Cup Sweetener (I prefer Erythritol)
4 Tablespoons Cocoa Powder 20g
½ Teaspoon Salt
½ Teaspoon Xantham Gum
1 Scoop Protein Powder 30g *Optional for better
macros
Sugar Free Chocolate Chips *Optional
Instructions
1. Cut and remove your Avocado
2. Add all of your ingredients into a food processor or blender
3. Cover and process or blend until smooth
4. Add in whatever you want
5. Freeze until frozen!
Prep: 2m Total: 2m
Tips?
Let it thaw for 10-15 minutes for an even better texture!
Scale the recipe using our website to make as many servings are you want!
TheProteinChef.co
Protein Cheesecake with a Crust
Ingredients
Makes 8
183 calories
7.5g Fat, 6.3g Net Carbs, 18.8g Protein
Crust
2 Tablespoons Butter or Coconut Oil
1/2 Cup Almond Flour 56g
Cheesecake
16 Ounces Cream Cheese 454g (Reduced Fat, Fat
Free, or Full Fat)
2 Containers Greek Yogurt 10.6 Ounces/300g
2 Scoops Vanilla Protein Powder 60g
1 Large Whole Egg
2 Large Egg Whites
2 Teaspoons Vanilla Extract
1/4 Cup Sweetener (I prefer Erythritol)
1-2 Tablespoons Chocolate Chips
Instructions
1. Melt your Butter or Coconut Oil
2. Combine and mix that together and your Almond Flour in a bowl
3. Take out a 6×2 pan, line it with some parchment paper, and press your mix into it
4. Bake your crust on 350F/176C for 8-12 minutes
or until it’s lightly browned
5. In another bowl, mix together the rest of your
ingredients aside from your Chocolate Chips
6. Pour your mix on top of your crust
Prep: 10m Total: 1h40m
cont.
7. Melt your chocolate chips
8. Pour and cut those in to give it a marbled look
9. Bake on 325F/162C for 30-35 minutes,
10. Drop your temperature to 200F/93C for 50m-1 hour
11. Remove your cheesecake and let it cool for a few hours
in the fridge
TheProteinChef.co
Cottage Cheese Pancakes
Ingredients
Makes 1
229 calories
9g Fat, 23g Carbs, 26.5g Protein
¾ Cup Fat Free Cottage Cheese 99g
2 Large Whole Eggs
2 Large Egg Whites
1 Tablespoon Sweetener (I prefer Erythritol)
½ Cup Coconut Flour 72g
1 Teaspoon Vanilla Extract
½ Teaspoon Baking Powder
Instructions
1. Add all of your ingredients into a blender or
food processor
2. Blend or process until smooth
3. Turn a burner on medium heat and coat a pan
with some non-stick cooking spray
4. Pour your mix in and cook each side for 1-2
minutes
5. Repeat
Prep: 2m Total: 12m
Tips?
Change up the macros or flavors by adding in ingredients
like cocoa powder, nut butters, protein powder, ground
cinnamon, and more!
Find more substitute on TheProteinChef.co!
TheProteinChef.co
Protein Pumpkin Cups
Ingredients
Makes 10
56 calories
1.5g Fat, 6.5g Carbs, 3.9g Protein
5 Tablespoons Graham Cracker Crumbs 31g
½ Teaspoon Pumpkin Pie Spice
¼ Teaspoon Ground Cinnamon
1 Tablespoon Sweetener (I prefer Erythritol)
1 Scoop Protein Powder 30g
2 Tablespoons Coconut Flour 14g
½ Cup Pumpkin Puree 122g
2 Ounces Fat Free Cream Cheese 60g
Chopped Pecans *Optional
1-2 Tablespoons Chocolate *Optional
Instructions
1. Mix everything aside from your Pecans and
Chocolate together in a bowl
2. Fold in your optional Pecans
3. Add your mix into silicone cups (or paper) and
press down to compact it
4. Melt your Chocolate and pour a small layer of
it on top of each cup
5. Place them in the freezer for around 20 minutes
Prep: 10m Total: 10m
Tips?
Change up the flavor with your protein powder!
Don’t have paper or silicone cups? Use a muffin or cupcake
pan!
TheProteinChef.co
Protein Blueberry Muffins
Ingredients
Makes 6
130 calories
4.6g Fat, 11.6g Carbs, 10.5g Protein
3 Large Whole Eggs
1 Teaspoon Vanilla Extract
1 Tablespoon Apple Cider Vinegar
2 Teaspoons Lemon Juice
½ Cup Unsweetened Apple Sauce
½ Cup Coconut Flour 56g
1 ½ Scoops Vanilla Protein Powder 45g
½ Teaspoon Baking Powder
½ Teaspoon Salt
1 Tablespoon Sweetener *Optional (I prefer
Erythritol)
½ Cup Fresh Blueberries
Instructions
1. Combine and mix all of your ingredients together in a bowl (mix on low so you don’t “burst”
all of your blueberries)
2. Take out a muffin pan, line it (optional), and
evenly distribute your mix into each spot
3. Top each muffin with a couple blueberries and
press them in
4. Bake on 375F/190C for around 15-20 minutes
Prep: 5m Total: 25m
Tips?
If your mix is too thick, add in some egg whites!
Scale the recipe using our website to make as many servings are you want!
TheProteinChef.co
Baked Apple Pie Protein Oatmeal
Ingredients
Makes 4
Apple Mix
2 Apples
1 Tablespoon Lemon Juice
2 Tablespoons Brown Sugar Substitute
1/2 Teaspoon Ground Cinnamon
1/4 Teaspoon Xanthan Gum
Filling
2 Large Whole Eggs
8 Ounces Unsweetened Apple Sauce
1 Teaspoon Vanilla Extract
½ Teaspoon Ground Cinnamon
1 ½ Cups Rolled Oats 120g
2 Scoops Vanilla Protein Powder 60g
1 Cup Unsweetened Almond Milk 8 Ounces
2 Tablespoons Brown Sugar Substitute
¾ Teaspoon Baking Powder
¼ Teaspoon Salt
293calories
7g Fat, 37.5g Carbs, 20g Protein
Prep: 5m Total: 45m
cont.
Instructions
1. Chop up your Apples
2. Lightly toss your Apple Mix around until your
pieces are coated
3. Combine your Filling ingredients together in a
bowl and mix until smooth
4. Add your Apple Mix into the bottom of a baking dish
5. Pour your Filling on top
6. Bake on 375F/190C for around 40 minutes
TheProteinChef.co
Microwave Protein Cake
Ingredients
Makes 1
349 calories
13g Fat, 25.2g Carbs, 29.5g Protein
4 Large Egg Whites or 2 Large Whole Eggs
1 Teaspoon Vanilla Extract
3 Tablespoons Coconut Flour 27g
2 Tablespoons Cocoa Powder 10g
1/4 Cup Milk Substitute 2 Ounces
1 Tablespoon Nut Butter 16g
1 Tablespoon Sweetener (I prefer Erythritol)
1 Teaspoon Baking Powder
Instructions
1. Take out a microwavable safe bowl and coat it
with some non-stick cooking spray
2. Add all of your ingredients into it
3. Mix everything together
4. Microwave for :35 seconds and then lightly mix
everything together again
5. Top it with whatever you want
6. Put it back into the microwave for 2 minutes 15
seconds
Prep: 2m Total: 5m
Tips?
If it doesn’t look done after 2 1/2 minutes then put it back
into the microwave for :20 seconds at a time until it looks
done!
Top it with whatever you want!
TheProteinChef.co
Keto Birthday Cake
Ingredients
196 calories
Makes 8
16.6g Fat, 2g Net Carbs, 7.5g Protein
4 Large Whole Eggs
2 Tablespoons Unsalted Butter
¼ Cup Milk Substitute 2 Ounces
1 ½ Teaspoons Vanilla Extract
½ Cup Sweetener (I prefer Erythritol)
1 ½ Cups Almond Flour 168g
1 Scoop Vanilla Protein Powder 30g *Optional
½ Teaspoon Salt
1 ½ Teaspoons Baking Powder
Instructions
1. Melt your butter
2. Add all of your ingredients into a large bowl
3. Mix them together until smooth
4. Coat or line your favorite cake pan(s) with nonstick cooking spray or parchment paper
5. Evenly distribute your mix if you’re making
multiple layers
6. Bake your cake on 350F/176C for around 15-20
minutes (this will change depending on your pan
size so keep an eye on it)
Prep: 5m Total: 25m
Tips?
Use the cake ingredients for a base and customize the rest
of it to fit your macros!
Top it with your favorite protein frosting recipe on TheProteinChef.co!
TheProteinChef.co
S’mores Cheesecake Protein Cupcakes
Ingredients
Makes 6
172 calories
8.8g Fat, 11.6g Carbs, 11.6g Protein
1/4 Cup Coconut Flour 28g
1/4 Cup Almond Flour 28g
2 Tablespoons Butter
1 Large Egg
2 Tablespoons Sweetener (I prefer Erythritol)
1 1/2 Teaspoons Vanilla Extract
1 Scoop Protein Powder 30g
8 Ounces Cream Cheese 240g (Reduced Fat, Fat
Free, or Full Fat)
1 Tablespoon Cocoa Powder 5g
1-2 Tablespoons Chocolate Chips
Marshmallows
Instructions
1. Melt your Butter and mix it together with your
Almond & Coconut Flour
2. Add the mix into the bottom of some silicone
cups or muffin pan and pack them in firmly
3. Bake them on 350F/176C for 10 minutes
4. Add in the rest of your ingredients aside from
your Cocoa Powder, Chocolate Chips, and Marshmallows into a bowl and mix everything together
until smooth
5. Evenly distribute your mix into your cups (fill
them around 3/4 of the way full)
Prep: 10m Total: 30m
cont.
6. Sprinkle on a little Cocoa Powder to each one and cut it in
7. Add your Chocolate Chips on top
8. Bake them on 350F/176C for 10-12 minutes
9. Top each cupcake with 1 Marshmallow
10. Continue baking until your Marshmallows have
browned
TheProteinChef.co
Bodybuilding French Toast Sticks
Ingredients
Makes 1
358 calories
18g Fat, 25.2g Carbs, 46g Protein
2 Large Eggs
2 Large Egg Whites
1/2 Tablespoon Melted Butter
1/2 Teaspoon Ground Cinnamon
1 Teaspoon Vanilla Extract
1 Scoop Vanilla Protein Powder 30g
1/2 Cup Milk Substitute 4 Ounces
4-5 Slices of whatever type of bread you want
Instructions
1. Add all of your ingredients into either a food
processor or blender
2. Process or blend everything together
3. Cut each slice of Bread into 3 pieces
4. Take out a baking sheet or pan and coat it with
some non-stick cooking spray
5. Dunk each side of your pieces into your mix
and put them onto your sheet or pan
6. Coat the tops of your pieces with some nonstick cooking spray
7. Put them into the oven on 350F/176C for 10
minutes
8. Flip your pieces over and coat that side
9. Put them back into the oven on 350F/176C for
another 10 minutes
Prep: 5m Total: 25m
Tips?
Dunk them in your favorite sugar free syrup
Use whatever bread fits your macros
Coating them with non-stick cooking spray gives them a
nice outer shell
TheProteinChef.co
Blueberry Pie Protein Fluff
Ingredients
Makes 1
270 calories
2g Fat, 33g Carbs, 30g Protein
1 1/2 Cups Frozen Blueberries 210g
1 Scoop Vanilla Protein Powder 30g
1 Teaspoon Vanilla Extract
1/4 Cup Milk Substitute 2 Ounces
Graham Cracker *Optional
Instructions
1. Add all of your ingredients into a bowl aside
from your Graham Cracker
2. Using a hand blender, blend everything together until it’s creamy
3. Once it’s creamy, stop blending
4. Take out a hand mixer or whisk
5. Mix everything together for 5 minutes or until
it’s fluffy (it should start to fluff up after around
a minute)
6. Top it with a crushed up Graham Cracke
Prep: 5m Total: 25m
Tips?
The goal when using the hand blender is to make sure all of
your blueberries are mixed in
Put it in the freezer for 20 minutes and it’ll have more of an
ice cream like texture
TheProteinChef.co
“Everything In Moderation”