20 HIGH PROTEIN

HEALTHY
DESSERTS

TheProteinChef.co FREE EDITION

 Protein Japanese Pancakes 266 calories

Ingredients Makes 2 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, Pro-
tein 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 Prep: 5m Total: 25m
would say!)
5. Add your Egg Whites into your other mix and
lightly mix them in
Tips?
6. Take out a cake pan or multiple, coat it/them Change up the flavor with your protein powder!
with some non-stick cooking spray, and evenly
distribute your mix LOW HEAT if you’re making them on the stovetop! Slow
7. Bake your Japanese Pancakes on 325F/162C and steady wins this race!
for around 20 minutes (remove them with a little
jiggle left so they don’t overcook)

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 Prep: 3m Total: 15m
less you cook it, the more gooey it’ll be)
5. Top it with a frosting
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!

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 Microwave Cheesecake in 2 Minutes 351 calories

Ingredients Makes 1 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 de- Prep: 1m Total: 3m
pends on how powerful your microwave is)

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)!

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 The Best Protein Cookies 163 calories

Ingredients Makes 10 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 Prep: 10m Total: 20m
2. Mix those together
3. Melt your Coconut Oil
4. Combine your Egg, Vanilla Extract, Brown cont.
Sugar, Apple Sauce, and melted Coconut Oil into
a bowl 9. Take out a baking pan and line it with parchment paper
5. Mix those together 10. Shape your mix into balls and put them onto your bak-
6. Slowly add your dry ingredients into your wet ing pan
ingredients while mixing everything together 11. Top them with whatever you want
7. Lightly mix in anything else you want 12. Bake them for 8-10 minutes on 350F/176C
8. Cover and put your dough in the fridge
TheProteinChef.co
 Dessert Twice Baked Sweet Potatoes 179 calories

Ingredients Makes 6 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 Prep: 10m Total: 50m
to flip them halfway through
4. Cut them in half and scoop out the inside as
best as you can cont.
5. Add in all of your ingredients aside from your
8. Place your skins onto a baking sheet
Coconut Flour
9. Load your skins up with your mix (pack them good and
6. Mix everything together
make sure to use all of your mix)
7. Slowly mix in your Coconut Flour until it
10. Top them whatever you want
thickens up
11. Bake them on 350F/176C for around 40 minutes

TheProteinChef.co
 Stuffed Protein Brownies 144 calories

Ingredients Makes 9 7.2g Fat, 9.3g Carbs, 10.5g Protein

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
Prep: 10m Total: 50m
1 Teaspoon Vanilla Extract
cont.
Instructions 4. Take out a baking dish or pan and coat it with some non-
stick cooking spray
1. Mix together your melted Chips, Butter, Eggs,
5. Pour 3/4 of your mix into a baking dish
Sweetener, Apple Sauce, and Vanilla Extract
6. Mix your filling ingredients together and pour those in
2. In another bowl mix together the rest of your
7. Add the rest of your mix in and give it a swirl
brownie ingredients
8. Bake them 325F/162C for 35-40 minutes
3. Mix that mix into your other mix
TheProteinChef.co
 The Best Keto Cookies 145 calories

Ingredients 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 Prep: 5m Total: 20m
3. Mix in everything else but your Chocolate
Chips
4. Lightly mix your Chocolate Chips in Tips?
5. Shape and press down your cookies onto a
Let them cool before eating them for more of a crunch!
baking pan lined with parchment paper
6. Bake them on 350F/176C for around 12-15 min- Scale the recipe using our website to make as many serv-
utes or until the edges are golden brown ings are you want!

TheProteinChef.co
 Fudge Brownie Protein Bars 246 calories

Ingredients Makes 6 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 pro-
cessor aside from your Chocolate Chips
2. Process everything together until smooth Prep: 5m Total: 20m
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
Tips?
4. Top with your Chocolate Chips Make sure you use a good tasting protein powder!
5. Bake them on 350F/176C for 12-15 minutes (the
thicker your bars are, the longer they’ll take to Use sugar free chocolate chips!
cook so keep an eye on them)

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 Protein Bars without Powder 110 calories

Ingredients Makes 10 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

Instructions Prep: 10m Total: 1h22m

1. Melt your Butter or Coconut Oil and mix to-
gether all of your crust ingredients cont.
2. Line a pan of your choice with some parch-
ment paper and press your crust mix into the 6. Pour your bar mix on top of your crust
bottom of it 7. Add a topping
3. Bake your crust on 350F/176C for around 12 8. Bake on 325F/162C for 50m-1 hour
minutes 9. Let them cool, wrap them up, and put them in the fridge
4. Mix together all of your bar ingredients for a couple hours
5. Lightly mix in anything else you want
TheProteinChef.co
 Chocolate Keto Ice Cream 295 calories

Ingredients Makes 3 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 proces- Prep: 2m Total: 2m
sor or blender
3. Cover and process or blend until smooth
4. Add in whatever you want Tips?
5. Freeze until frozen!
Let it thaw for 10-15 minutes for an even better texture!

Scale the recipe using our website to make as many serv-

ings are you want!

TheProteinChef.co
 Protein Cheesecake with a Crust 183 calories

Ingredients Makes 8 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
Prep: 10m Total: 1h40m
1. Melt your Butter or Coconut Oil
2. Combine and mix that together and your Al-
mond Flour in a bowl cont.
3. Take out a 6×2 pan, line it with some parch-
ment paper, and press your mix into it 7. Melt your chocolate chips
4. Bake your crust on 350F/176C for 8-12 minutes 8. Pour and cut those in to give it a marbled look
9. Bake on 325F/162C for 30-35 minutes,
or until it’s lightly browned
10. Drop your temperature to 200F/93C for 50m-1 hour
5. In another bowl, mix together the rest of your
11. Remove your cheesecake and let it cool for a few hours
ingredients aside from your Chocolate Chips
in the fridge
6. Pour your mix on top of your crust
TheProteinChef.co
 Cottage Cheese Pancakes 229 calories

Ingredients Makes 1 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 Prep: 2m Total: 12m
minutes
5. Repeat
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 56 calories

Ingredients Makes 10 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 Prep: 10m Total: 10m
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 Tips?
it on top of each cup
Change up the flavor with your protein powder!
5. Place them in the freezer for around 20 min-
utes Don’t have paper or silicone cups? Use a muffin or cupcake
pan!

TheProteinChef.co
 Protein Blueberry Muffins 130 calories

Ingredients Makes 6 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 to- Prep: 5m Total: 25m
gether 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 Tips?
evenly distribute your mix into each spot
If your mix is too thick, add in some egg whites!
3. Top each muffin with a couple blueberries and
press them in
Scale the recipe using our website to make as many serv-
4. Bake on 375F/190C for around 15-20 minutes
ings are you want!

TheProteinChef.co
 Baked Apple Pie Protein Oatmeal 293calories

Ingredients Makes 4 7g Fat, 37.5g Carbs, 20g Protein

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
Prep: 5m Total: 45m

Instructions cont.
4. Add your Apple Mix into the bottom of a baking dish
1. Chop up your Apples
5. Pour your Filling on top
2. Lightly toss your Apple Mix around until your
6. Bake on 375F/190C for around 40 minutes
pieces are coated
3. Combine your Filling ingredients together in a
bowl and mix until smooth

TheProteinChef.co
 Microwave Protein Cake 349 calories

Ingredients Makes 1 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 Prep: 2m Total: 5m
everything together again
5. Top it with whatever you want
6. Put it back into the microwave for 2 minutes 15 Tips?
seconds
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 196 calories

Ingredients 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 Prep: 5m Total: 25m
4. Coat or line your favorite cake pan(s) with non-
stick cooking spray or parchment paper
5. Evenly distribute your mix if you’re making Tips?
multiple layers
Use the cake ingredients for a base and customize the rest
6. Bake your cake on 350F/176C for around 15-20
of it to fit your macros!
minutes (this will change depending on your pan
size so keep an eye on it)
Top it with your favorite protein frosting recipe on ThePro-
teinChef.co!

TheProteinChef.co
 S’mores Cheesecake Protein Cupcakes 172 calories

Ingredients Makes 6 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 Prep: 10m Total: 30m
Almond & Coconut Flour
2. Add the mix into the bottom of some silicone
cups or muffin pan and pack them in firmly cont.
3. Bake them on 350F/176C for 10 minutes
6. Sprinkle on a little Cocoa Powder to each one and cut it in
4. Add in the rest of your ingredients aside from
7. Add your Chocolate Chips on top
your Cocoa Powder, Chocolate Chips, and Marsh-
8. Bake them on 350F/176C for 10-12 minutes
mallows into a bowl and mix everything together
9. Top each cupcake with 1 Marshmallow
until smooth
10. Continue baking until your Marshmallows have
5. Evenly distribute your mix into your cups (fill
browned
them around 3/4 of the way full)
TheProteinChef.co
 Bodybuilding French Toast Sticks 358 calories

Ingredients Makes 1 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 Prep: 5m Total: 25m
some non-stick cooking spray
5. Dunk each side of your pieces into your mix
and put them onto your sheet or pan Tips?
6. Coat the tops of your pieces with some non-
Dunk them in your favorite sugar free syrup
stick cooking spray
7. Put them into the oven on 350F/176C for 10
Use whatever bread fits your macros
minutes
8. Flip your pieces over and coat that side
Coating them with non-stick cooking spray gives them a
9. Put them back into the oven on 350F/176C for
nice outer shell
another 10 minutes
TheProteinChef.co
 Blueberry Pie Protein Fluff 270 calories

Ingredients Makes 1 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 togeth-
er 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 Prep: 5m Total: 25m
a minute)
6. Top it with a crushed up Graham Cracke
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”