12 high-protein desserts that fit your macros
Twelve desserts with 7 to 32g of protein each, from no-bake bowls to fudgy brownies. Every one comes with macros per serving, so you can fit it into your day before the first bite.
The best high protein desserts are built on Greek yogurt, cottage cheese, eggs or whey protein powder. Our 12 picks run from 7 to 32 grams of protein per serving, led by a single-serve chocolate mug cake at 32 grams and a chocolate protein pudding at 30. All of them land between about 145 and 300 calories, so they fit a tracked day.
Most desserts are built on flour, sugar and butter. Great for taste, not much help if you're chasing a protein number. Change the base and the math changes with it.
So here are 12 desserts you'll actually make on a weeknight. Seven are no-bake. Every macro comes from USDA FoodData Central for the exact amounts listed, so your own brands will nudge the numbers a little.
All 12, sorted by protein
Here are all 12 high protein desserts, from most protein to least. Check the serving column: a whole mug cake and one cookie aren't the same amount of food.
| Dessert | Serving | Protein | Calories | Carbs |
|---|---|---|---|---|
| Single serve protein mug cake | 1 mug cake | 32g | 277 | 29g |
| Chocolate protein pudding | 1 bowl | 30g | 183 | 15g |
| Homemade protein ice cream | 1 bowl | 26g | 245 | 36g |
| Chia seed protein pudding | 1 jar | 22g | 282 | 32g |
| Dessert overnight oats | 1 jar | 21g | 298 | 47g |
| Cottage cheese dessert bowl | 1 bowl | 19g | 243 | 26g |
| Greek yogurt dessert bark | 1/4 of the pan | 17g | 168 | 21g |
| Greek yogurt mini cheesecakes | 2 minis | 15g | 187 | 27g |
| Chocolate cottage cheese mousse | 1/2 batch | 13g | 162 | 22g |
| Whey protein brownies | 1 square of 9 | 11g | 170 | 20g |
| Peanut butter protein cookies | 1 cookie of 12 | 7g | 147 | 14g |
| Black bean brownies | 1 square of 9 | 7g | 150 | 21g |
Per serving, estimated from USDA FoodData Central for each recipe's amounts.
The powder math assumes USDA's generic whey, about 23 grams of protein per 30 gram scoop. None of the top three protein desserts here needs an oven, and three of the no-bake picks skip powder entirely.
Stir, chill & eat
These are the easy high protein desserts. You stir or blend, and the fridge or freezer does the rest.
Pudding is the easiest place to hide protein.
Chocolate protein pudding
Most protein, no ovenStir it all together until smooth, then chill for 10 minutes. This protein pudding tastes like the boxed kind with about 30 grams of protein and under 2 grams of fat.
Chia seed protein pudding
Most fiberWhisk the milk and powder so it doesn't clump, then stir in the chia and syrup. Chill at least two hours and top with raspberries. Chia alone adds only about 4 grams of protein. The whey does the rest.
Dessert overnight oats
Make aheadMix, seal and chill overnight for a cold, parfait-style dessert. Or grab our high protein overnight oats. Add milk to the resealable pouch, chill, and each flavor lists 20 grams of protein. Apple Cinnamon lists 270 calories.
Top the cottage cheese with berries, chips and honey. Not a fan of the curds? Blend this cottage cheese dessert base for 30 seconds first and it turns silky, like cheesecake filling.
Chocolate cottage cheese mousse
No powderBlend the cottage cheese, cocoa and syrup until no curds remain. Spoon into two cups, top with raspberries and chill 30 minutes.
Stir the yogurt, powder and honey, then spread it half an inch thick on a lined sheet pan. Press the fruit and chips into the top, freeze two to three hours and break it up. This Greek yogurt dessert softens fast, so serve it frozen.
Blend everything in a food processor until it looks like soft serve. Frozen banana gives this protein ice cream its body, so you don't need a machine. Freeze it 30 minutes for a firmer scoop.
Worth turning the oven on
These high protein dessert recipes take more effort, and most make a batch for later in the week. Whey bakes up drier than flour, so pull everything out early.
If you bake with our Shakez protein powder for protein desserts, plan on 20 grams of protein per scoop instead of the 23 in our math. The whey brownies then drop by less than a gram per square.
Make them with whey, or with a can of black beans.
Whey protein brownies
Batch of 9Heat the oven to 350°F and line an 8x8 pan with parchment. Whisk the wet ingredients, stir in the dry ones, fold in the chips and spread it in the pan. Bake 18 to 22 minutes, until the center still looks a little soft. Protein brownies firm up as they cool. Overbaking makes them dry.
Black bean brownies
No powderBlend everything but the chips until completely smooth. Fold in the chips, pour into a lined 8x8 pan and bake at 350°F for 25 to 30 minutes. You won't taste the beans. They tie for the lowest protein on our list, but they need no powder.
Stir everything in a 12-ounce mug and microwave 60 to 90 seconds, checking at 60. A protein mug cake turns rubbery once it overcooks, so stop while the middle still looks damp. At 32 grams of protein, it's closer to a meal than a snack.
Both make a dozen, so bake them on Sunday.
Peanut butter protein cookies
Batch of 12Heat the oven to 350°F. Mix the peanut butter, syrup and egg, then stir in everything else. Roll 12 balls, flatten them on a lined baking sheet and bake 9 to 11 minutes. Protein cookies look underdone when they're ready. Two give you 15 grams of protein.
Greek yogurt mini cheesecakes
Portion controlHeat the oven to 325°F and line a 12-cup muffin tin. Press a spoonful of oat crumbs mixed with 1 tablespoon of honey into each cup. Beat the cream cheese, yogurt, eggs and remaining honey, fill the cups and bake 20 to 25 minutes, until the centers barely jiggle. Chill at least two hours, then top with raspberries.
Plan dessert like a meal
A low calorie high protein dessert still counts. Decide where it goes before dinner, not after. If you don't know your numbers yet, first calculate your personal macros.
That last point is where labels help. The FDA added sugars on labels guidance sets the Daily Value at 50 grams a day on a 2,000-calorie diet, and syrups and honey count toward it. Our single-serve recipes use a teaspoon.
Dessert is easier to fit when dinner's math is already done. You can build a macro-counted meal plan one meal at a time, filtered by protein, with every meal's macros on our nutrition info page. On our current menu (October 2026), 20 of the 32 meals have 30 grams of protein or more.
If you have diabetes, kidney disease or a history of disordered eating, talk with your doctor or a registered dietitian about how dessert and protein targets fit your plan.
Quick answers
Of the 12 here, the single serve protein mug cake has the most at about 32 grams, then chocolate protein pudding at 30. In general, the highest protein desserts start with whey protein powder, Greek yogurt or cottage cheese.
Yes. Decide on dessert ahead of time and count it like a meal or snack. Choose one with 15 grams of protein or more and keep added sugar to a teaspoon or two. Every dessert on this list lands under 300 calories per serving.
No. Greek yogurt, cottage cheese, eggs and beans all add protein on their own. The cottage cheese dessert bowl has about 19 grams with no powder, and the chocolate mousse has about 13. Powder just makes it easier to reach 25 grams or more in a small serving.
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