12 Satisfying High Protein Desserts Low Calorie for Weight Loss Goals

You want dessert and you want results. That’s why these High Protein Desserts Low Calorie for Weight Loss Goals are made to satisfy sweet cravings while keeping calories in check. You’ll find creamy parfaits, mug cakes, chilled puddings, and frozen treats that pack protein without piling on sugar.

Each recipe focuses on protein-packed, low-calorie ingredients you can find at any grocery store. You’ll learn quick swaps, simple prep, and how to make these desserts fit your meal plan. Whether you need a post-workout treat, a late-night fix, or a make-ahead snack, these recipes are made to help you stay on track.

Scroll through the list, pin the photos you love, and save recipes for busy nights. Every dessert here is realistic, tested for timing, and designed so you can enjoy flavors without guilt.

1. High Protein Desserts Low Calorie for Weight Loss Goals: Greek Yogurt Berry Parfait

This Greek yogurt berry parfait is bright, tart, and satisfyingly creamy. The mix of berries and yogurt gives tang, while protein powder and chia add staying power. It’s quick to assemble and great for a post-workout or an afternoon pick-me-up. You’ll love it if you crave fresh fruit and smooth textures with a little crunch.

Prep time: 5 minutes | Cook time: 0 minutes | Serves: 1

Ingredients

• 1 cup nonfat Greek yogurt
• 2 tbsp vanilla whey protein powder
• 1/2 cup mixed berries (strawberries, blueberries, raspberries)
• 1 tbsp chia seeds
• 1 tsp honey or 1 tbsp sugar-free syrup
• 2 tbsp rolled oats
• 1 tsp lemon zest
• 1/4 tsp ground cinnamon
• 1/4 cup crushed light granola (optional)
• Mint sprig for garnish

Instructions

1. In a small bowl, stir 1 cup Greek yogurt and 2 tbsp protein powder until smooth.
2. Add 1 tsp honey and 1/4 tsp cinnamon. Taste and adjust sweetness.
3. Stir in 1 tbsp chia seeds and 1 tsp lemon zest. Let sit 2 minutes.
4. In your serving jar, layer 2 tbsp oats first for texture.
5. Spoon half the yogurt mixture over oats. Add 1/4 cup mixed berries.
6. Repeat with remaining yogurt and berries. Top with 1/4 cup crushed granola.
7. Garnish with a mint sprig. Chill 5 minutes if you want a firmer texture.
8. Check consistency: chia should be slightly gelled. If too runny, rest 10–15 minutes.

How to Serve It

Serve in a clear jar to showcase layers. Garnish with extra berries and a lemon twist. Pair with black coffee or green tea. Store leftover yogurt mixture in an airtight container up to 24 hours. Make it ahead by prepping layers separately and assembling within a day.

2. Chocolate Protein Mug Cake (Low-Calorie Single Serve)

This single-serve chocolate mug cake gives you warm, chocolatey satisfaction in minutes. Using protein powder and egg white keeps calories low and protein high. The texture is soft and spongy, with a rich cocoa aroma. It’s perfect for late-night cravings or a quick dessert after dinner.

Prep time: 3 minutes | Cook time: 90 seconds | Serves: 1

Ingredients

• 3 tbsp almond flour
• 2 tbsp unsweetened cocoa powder
• 1 scoop (about 30g) chocolate whey protein powder
• 1 tbsp granulated erythritol or sweetener of choice
• 1/4 tsp baking powder
• 1 pinch fine salt
• 1 large egg white, room temperature
• 2 tbsp unsweetened almond milk
• 1 tbsp fat-free Greek yogurt
• 1 tsp vanilla extract
• 1 tsp mini dark chocolate chips (optional)

Instructions

1. Spray a microwave-safe mug lightly with nonstick spray.
2. In the mug, whisk 3 tbsp almond flour, 2 tbsp cocoa, 1 scoop protein, 1 tbsp sweetener, 1/4 tsp baking powder, and a pinch of salt.
3. Add 1 large egg white, 2 tbsp almond milk, 1 tbsp Greek yogurt, and 1 tsp vanilla. Stir until smooth.
4. Fold in 1 tsp chocolate chips if using.
5. Microwave on high for 75–90 seconds. Cake should rise and look set on top.
6. Do the toothpick test: a toothpick inserted in center should come out slightly moist but not wet.
7. Let cool 2 minutes before eating. Serve warm.

How to Serve It

Top with a dollop of Greek yogurt and fresh raspberries. Pair with a small espresso or herbal tea. Store leftover batter in fridge for up to 24 hours, but cook fresh. For make-ahead, mix dry ingredients in a jar and add wet ingredients when ready.

3. Protein-Packed Chia Pudding with Mango

This chia pudding blends creamy texture with tropical mango sweetness. Chia seeds swell for a pudding-like mouthfeel, while protein powder and Greek yogurt add structure. It’s silky, lightly sweet, and cooling — ideal for summer treats or a make-ahead snack. You’ll enjoy the contrast of soft pudding and crunchy toasted coconut.

Prep time: 5 minutes | Chill time: 2 hours | Serves: 2

Ingredients

• 3 tbsp chia seeds
• 1 cup unsweetened almond milk
• 1/2 cup low-fat Greek yogurt
• 1 scoop (about 25–30g) vanilla protein powder
• 1 cup diced mango (fresh or frozen, thawed)
• 1 tbsp maple syrup or 1 tbsp sugar-free syrup
• 1/2 tsp pure vanilla extract
• 1/4 tsp ground cardamom (optional)
• 2 tbsp toasted unsweetened coconut flakes
• Fresh mint for garnish

Instructions

1. In a bowl, whisk 1 cup almond milk, 1/2 cup Greek yogurt, 1 scoop protein powder, 1 tbsp maple syrup, and 1/2 tsp vanilla.
2. Stir in 3 tbsp chia seeds and 1/4 tsp cardamom.
3. Let mixture sit 5 minutes. Stir again to prevent clumps.
4. Cover and refrigerate at least 2 hours, or overnight until thick.
5. When pudding is set, fold in half the diced mango.
6. Spoon into serving jars and top with remaining mango and 2 tbsp toasted coconut.
7. Texture check: pudding should hold shape when scooped. If too firm, stir in 1–2 tbsp almond milk.

How to Serve It

Serve chilled in glass jars for a pretty presentation. Garnish with extra mango cubes and mint. Pair with iced green tea or a citrus-infused water. Store in fridge 3–4 days. Make ahead by preparing 2–3 days in advance.

4. Low-Calorie Lemon Protein Bars (No-Bake)

These no-bake lemon protein bars are bright, tangy, and portable. The crust is made from oats and almond flour, while a protein-rich lemon filling adds creaminess. They’re lightly sweet and crisp on the edges. You’ll love them for snack boxes or pre-workout fuel.

Prep time: 15 minutes | Chill time: 1 hour | Makes 12 bars

Ingredients

• 1 cup rolled oats
• 1/2 cup almond flour
• 2 tbsp coconut flour
• 1/4 cup unsweetened applesauce
• 2 tbsp honey or 2 tbsp sugar-free syrup
• 1/4 cup light cream cheese, softened
• 1 scoop (about 30g) vanilla protein powder
• 1/4 cup fresh lemon juice
• 1 tbsp lemon zest
• 1/2 tsp vanilla extract
• Pinch salt
• 2 tbsp Greek yogurt (for topping)

Instructions

1. Line an 8×8-inch pan with parchment paper and set aside.
2. In a bowl, combine 1 cup rolled oats, 1/2 cup almond flour, 2 tbsp coconut flour and pinch of salt.
3. Add 1/4 cup applesauce and 2 tbsp honey. Press into the prepared pan to form an even crust.
4. In another bowl, beat 1/4 cup light cream cheese, 1 scoop protein powder, 1/4 cup lemon juice, 1 tbsp lemon zest, 1/2 tsp vanilla, and 2 tbsp Greek yogurt until smooth.
5. Pour lemon filling over crust and smooth with a spatula.
6. Chill in fridge at least 1 hour, until set and slightly firm.
7. Cut into 12 bars. Edges should be firm and filling should not jiggle.

How to Serve It

Dust with extra lemon zest or a light sift of powdered sweetener. Pair with herbal tea or chilled sparkling water. Store bars in an airtight container in the fridge up to 5 days. For travel, wrap individually in parchment. Make ahead for the week.

5. High Protein Desserts Low Calorie for Weight Loss Goals: Black Bean Brownies (Guilt-Free)

Black bean brownies give you fudgy chocolate without heavy flour or fat. Beans add protein and fiber while keeping calories low. The texture is rich and chewy, with a deep chocolate aroma. Perfect if you miss traditional brownies but want a healthier version.

Prep time: 10 minutes | Bake time: 20 minutes | Makes 9 brownies

Ingredients

• 1 can (15 oz) black beans, drained and rinsed
• 2 large egg whites, room temperature
• 1/3 cup unsweetened cocoa powder
• 1/3 cup chocolate whey protein powder
• 1/4 cup unsweetened applesauce
• 1/4 cup erythritol or preferred sweetener
• 1 tsp vanilla extract
• 1/2 tsp baking powder
• 1/4 tsp fine salt
• 2 tbsp mini dark chocolate chips (optional)
• Cooking spray for pan

Instructions

1. Preheat oven to 350°F (175°C). Line a 8×8-inch pan with parchment and spray.
2. In a blender or food processor, combine 1 can black beans, 1/4 cup applesauce, 2 egg whites, 1 tsp vanilla, and 1/4 cup sweetener. Blend until smooth.
3. Add 1/3 cup cocoa powder, 1/3 cup protein powder, 1/2 tsp baking powder, and 1/4 tsp salt. Pulse to combine.
4. Fold in 2 tbsp chocolate chips if using.
5. Pour batter into prepared pan and smooth top.
6. Bake 18–22 minutes. Brownies are done when edges pull away and a toothpick has moist crumbs but not wet batter.
7. Cool in pan 15 minutes, then lift out and cool completely before cutting.

How to Serve It

Serve warm with a dollop of Greek yogurt or a light dusting of cocoa. Pair with black coffee or iced latte. Store in an airtight container in the fridge up to 4 days. Freeze individual squares for up to 1 month.

6. Frozen Banana Protein Soft-Serve (Low-Calorie Ice Cream)

This frozen banana protein soft-serve is creamy like ice cream but lighter on calories. Frozen bananas create a silky base while protein powder boosts the protein count. The result is cold and sweet with a natural banana aroma. It’s perfect for hot days and kids love it too.

Prep time: 5 minutes | Freeze time: 2 hours (bananas) | Serves: 2

Ingredients

• 3 ripe bananas, peeled, frozen in slices
• 1 scoop (about 25g) vanilla or banana protein powder
• 1/4 cup unsweetened almond milk (plus more if needed)
• 1 tsp pure vanilla extract
• 1 tbsp unsweetened cocoa powder (optional for chocolate version)
• 2 tbsp chopped toasted almonds (for crunch)
• 1 tsp lemon juice (to prevent browning)
• Pinch fine salt
• Fresh berries for garnish

Instructions

1. Freeze banana slices at least 2 hours or overnight on a baking sheet.
2. In a high-speed blender, combine frozen banana slices, 1 scoop protein powder, 1/4 cup almond milk, 1 tsp vanilla, 1 tsp lemon juice, and a pinch of salt.
3. Blend using pulse function, scraping down sides. Add 1–2 tbsp more almond milk if needed for a soft-serve texture.
4. For chocolate, add 1 tbsp cocoa powder and blend until smooth.
5. Transfer to bowls and sprinkle with 2 tbsp toasted almonds.
6. Serve immediately. If too soft, freeze 10–15 minutes to firm.

How to Serve It

Spoon into chilled bowls and top with berries and a few cacao nibs. Pair with a chilled espresso shot. For storage, freeze in an airtight container up to 2 weeks, thaw 5–10 minutes before scooping.

7. Cottage Cheese and Cinnamon Apple Crumble (High-Protein, Low-Calorie)

This apple crumble swaps butter for a lighter oat topping and uses cottage cheese for creamy protein. The baked apples are tender with warm cinnamon notes. Texture is both soft and crisp, making it a comforting, lighter dessert.

Prep time: 10 minutes | Bake time: 25 minutes | Serves: 2

Ingredients

• 2 medium apples, peeled and diced
• 1/2 cup low-fat cottage cheese
• 2 tbsp honey or 2 tbsp sugar-free syrup
• 1 tsp lemon juice
• 1/2 tsp ground cinnamon
• 1/4 tsp nutmeg
• 1/2 cup rolled oats
• 2 tbsp almond flour
• 1 tbsp coconut oil, melted
• 1 tbsp chopped walnuts (optional)
• Pinch fine salt

Instructions

1. Preheat oven to 350°F (175°C). Lightly grease two small ramekins.
2. Toss diced apples with 1/2 tsp cinnamon, 1/2 tsp nutmeg, and 1 tsp lemon juice. Divide between ramekins.
3. In a bowl, mix 1/2 cup cottage cheese and 2 tbsp honey until creamy.
4. Spoon cottage cheese evenly over the apples.
5. In another bowl, combine 1/2 cup oats, 2 tbsp almond flour, 1 tbsp melted coconut oil, 1 tbsp walnuts, and a pinch of salt.
6. Sprinkle oat mixture over each ramekin in an even layer.
7. Bake 22–25 minutes, until topping is golden and apples are tender when pierced with a fork.
8. Let cool 5 minutes before serving. Topping should be crisp.

How to Serve It

Serve warm with a dusting of cinnamon and a light dollop of Greek yogurt. Pair with a cup of chai tea. Store leftovers in the fridge up to 3 days; reheat briefly in the oven to crisp topping. Prep apple mixture ahead and bake when ready.

8. Protein Peanut Butter Yogurt Cups (Low-Calorie No-Bake)

These peanut butter yogurt cups combine powdered peanut butter and Greek yogurt for a lighter peanut flavor. They’re creamy, slightly tangy, and protein-forward. Texture is smooth with a subtle crunch from crushed peanuts. Great for kids and adults alike.

Prep time: 10 minutes | Chill time: 30 minutes | Makes 4 cups

Ingredients

• 1 1/2 cups nonfat Greek yogurt
• 3 tbsp powdered peanut butter (rehydrated per package)
• 1 scoop (about 25g) chocolate or vanilla protein powder
• 2 tbsp honey or 2 tbsp sugar-free syrup
• 1 tsp vanilla extract
• 2 tbsp unsweetened cocoa powder (optional swirl)
• 2 tbsp roasted peanuts, chopped
• 4 small glass cups
• Fresh banana slices for topping
• Pinch salt

Instructions

1. In a bowl, rehydrate 3 tbsp powdered peanut butter per package instructions.
2. Stir in 1 1/2 cups Greek yogurt, 1 scoop protein powder, 2 tbsp honey, 1 tsp vanilla, and a pinch of salt.
3. Divide half the mixture evenly among 4 cups.
4. In a small bowl, mix 2 tbsp cocoa powder with a spoonful of yogurt mixture to form a chocolate swirl.
5. Add a layer of chocolate swirl, then top with remaining peanut-yogurt mixture.
6. Sprinkle 2 tbsp chopped peanuts and banana slices on top.
7. Chill 30 minutes to set and meld flavors.

How to Serve It

Serve chilled with additional banana slices or a drizzle of light chocolate syrup. Pair with cold brew coffee. Store in fridge up to 3 days. Make ahead and layer the night before for grab-and-go breakfasts.

9. High Protein Desserts Low Calorie for Weight Loss Goals: Lemon Ricotta Protein Pancake Bites

These mini pancake bites use ricotta and protein powder for a soft, moist texture. They’re light, citrusy, and portable. The bites are slightly tangy with a tender crumb. You’ll appreciate them for brunch or a high-protein dessert after dinner.

Prep time: 10 minutes | Cook time: 10 minutes | Makes 16 bites

Ingredients

• 1 cup part-skim ricotta cheese
• 2 large eggs, room temperature
• 1/3 cup all-purpose flour
• 1/3 cup vanilla whey protein powder
• 2 tbsp granulated erythritol or sweetener
• 1 tsp baking powder
• 1 tbsp lemon zest
• 2 tbsp fresh lemon juice
• 1/2 tsp vanilla extract
• Cooking spray or 1 tsp butter for pan

Instructions

1. In a bowl, whisk 1 cup ricotta and 2 eggs until smooth.
2. Add 1/3 cup flour, 1/3 cup protein powder, 1 tsp baking powder, 2 tbsp sweetener, and 1 tsp vanilla. Stir until combined.
3. Fold in 1 tbsp lemon zest and 2 tbsp lemon juice.
4. Heat a nonstick skillet over medium-low and spray with cooking spray.
5. Spoon batter into the pan using a tablespoon to form small bites. Cook 2–3 minutes per side until golden.
6. Bites are done when edges look set and centers spring back lightly.
7. Transfer to a plate and keep warm. Repeat with remaining batter.
8. Cool slightly before serving.

How to Serve It

Serve stacked with a light dusting of powdered sweetener and extra lemon zest. Pair with a berry compote or hot tea. Store in the fridge up to 3 days; reheat briefly in a toaster oven for crisp edges. These freeze well; flash-freeze and store in a zip bag.

10. Protein Mocha Pudding Cups (Low-Calorie, Coffee-Flavored)

This mocha pudding blends espresso and cocoa with protein powder for a rich, lower-calorie treat. It’s silky and lightly firm with a coffee aroma. The dessert feels indulgent but is built on protein-rich dairy and minimal sugar. Ideal for coffee lovers.

Prep time: 10 minutes | Chill time: 1 hour | Serves: 4

Ingredients

• 2 cups low-fat milk (or unsweetened almond milk for lighter)
• 1/4 cup unsweetened cocoa powder
• 2 tbsp cornstarch
• 1/4 cup granulated erythritol or preferred sweetener
• 1 shot (about 1 oz) brewed espresso, cooled
• 1 scoop (about 25g) chocolate protein powder
• 1 tsp vanilla extract
• Pinch salt
• 2 tbsp fat-free whipped topping (optional)
• Cocoa nibs for garnish

Instructions

1. In a saucepan, whisk together 1/4 cup cocoa, 2 tbsp cornstarch, 1/4 cup sweetener, and a pinch of salt.
2. Slowly whisk in 2 cups milk until smooth.
3. Cook over medium heat, stirring constantly until mixture thickens, about 6–8 minutes.
4. Remove from heat. Whisk in 1 shot espresso, 1 scoop protein powder, and 1 tsp vanilla until smooth.
5. Pour into four small cups and cover surface with plastic wrap to prevent skin forming.
6. Chill 1 hour until set and cool to the touch.
7. Before serving, top with 2 tbsp whipped topping and cocoa nibs.

How to Serve It

Serve chilled with a dusting of instant coffee or cocoa powder. Pair with a small biscotti or dark chocolate square. Store in fridge up to 3 days. If pudding is too firm, whisk in a splash of milk to soften.

11. Protein Oatmeal Raisin Cookies (Lower-Calorie Baked Cookies)

These oatmeal raisin cookies use oats and protein powder for chew and substance. They’re lightly sweet and spiced with cinnamon. Cookie texture is chewy with plump raisins. They make a portable dessert or snack that’s filling without excess calories.

Prep time: 10 minutes | Bake time: 12 minutes | Makes 12 cookies

Ingredients

• 1 1/2 cups rolled oats
• 1/2 cup all-purpose flour
• 1/3 cup vanilla protein powder
• 1/2 tsp baking soda
• 1/2 tsp ground cinnamon
• 1/4 tsp fine salt
• 1/3 cup applesauce
• 1/4 cup honey or 1/4 cup sugar-free syrup
• 1 large egg, room temperature
• 1/3 cup raisins
• 1 tsp vanilla extract
• 2 tbsp chopped pecans (optional)

Instructions

1. Preheat oven to 350°F (175°C) and line a baking sheet with parchment.
2. In a large bowl, combine 1 1/2 cups oats, 1/2 cup flour, 1/3 cup protein powder, 1/2 tsp baking soda, 1/2 tsp cinnamon, and 1/4 tsp salt.
3. In another bowl, whisk 1/3 cup applesauce, 1/4 cup honey, 1 egg, and 1 tsp vanilla.
4. Stir wet ingredients into dry until combined. Fold in 1/3 cup raisins and 2 tbsp pecans.
5. Drop tablespoons of dough onto the prepared sheet, spacing 2 inches apart.
6. Bake 10–12 minutes, until edges are golden and centers look set.
7. Cool on the sheet 5 minutes, then transfer to a rack to cool completely. Cookies firm up as they cool.

How to Serve It

Serve with a tall glass of cold milk or protein shake. Store in an airtight container at room temperature up to 3 days, or freeze for up to 1 month. For make-ahead, scoop dough and freeze; bake directly from frozen adding 1–2 minutes.

12. Protein Vanilla Panna Cotta with Berry Compote (Lightened-Up)

This panna cotta uses gelatin and protein powder to recreate a classic creamy dessert with fewer calories. The berry compote adds bright acidity and color. The texture is silky and delicate, and the aroma is light vanilla. It’s an elegant finish to any meal.

Prep time: 10 minutes | Chill time: 4 hours | Serves: 4

Ingredients

• 1 1/2 cups unsweetened almond milk
• 1/2 cup low-fat milk or skim milk
• 1 1/2 tsp unflavored gelatin powder
• 2 tbsp cold water
• 1/2 cup nonfat Greek yogurt
• 1 scoop (about 25g) vanilla protein powder
• 2 tbsp honey or 2 tbsp sugar-free syrup
• 1 tsp pure vanilla extract
• 1 cup mixed berries (for compote)
• 1 tbsp lemon juice
• Pinch salt

Instructions

1. In a small bowl, sprinkle 1 1/2 tsp gelatin over 2 tbsp cold water. Let bloom 5 minutes.
2. In a saucepan, warm 1 1/2 cups almond milk and 1/2 cup skim milk over low heat until steaming but not boiling.
3. Remove from heat. Stir in bloomed gelatin until dissolved.
4. Whisk in 1/2 cup Greek yogurt, 1 scoop protein powder, 2 tbsp honey, 1 tsp vanilla, and a pinch of salt until smooth.
5. Pour mixture into four small glasses or ramekins. Cover and chill at least 4 hours, until set and slightly jiggly.
6. For the compote, heat 1 cup berries with 1 tbsp lemon juice and 1 tbsp honey in a small saucepan for 4–6 minutes until berries soften. Mash slightly and cool.
7. Spoon cooled compote over set panna cotta just before serving.
8. Check set: panna cotta should wiggle but hold shape.

How to Serve It

Serve chilled with fresh mint and a few whole berries for color. Pair with a light dessert wine or herbal tea. Store in fridge up to 3 days; compote separate for the best texture. Make panna cotta a day ahead and add compote when serving.

You’ve got a dozen ways to enjoy dessert without derailing your calorie goals. These High Protein Desserts Low Calorie for Weight Loss Goals range from quick mug cakes to make-ahead panna cotta, so you can pick what fits your evening. Try one after a workout or prep a few for the week.

Save or pin the recipes you love so they’re easy to find. Which dessert are you trying first — a warm brownie or a chilled chia pudding? Share with friends or family who want treats that help them stay on track.