7 Healthy-licious Dessert Recipes

You don't have to skip dessert to keep your diet on track! Make the most of your macros and indulge smart with these sweet recipes.

Not all desserts are nutritional no-nos. In fact, some sweets can help you on your journey to Gains City. Treat yourself while sticking to your diet with these healthy twists on traditional favorites.


Pumpkin Protein Bites

It's the time of year again when pumpkins are all the rage—and for good reason. In addition to being a low-calorie fruit, coming in at just 26 calories per 100-gram serving, this orange gourd is rich in fiber, antioxidants, vitamins, and minerals. Looking for a quick way to incorporate it into your diet? Try these easy no-bakes that combine savory pumpkin with sweet vanilla chai. Top things off with chocolate chips and a hint of cinnamon.


Pumpkin 1 cup

Oats, uncooked 3 cups

Sugar-free maple syrup 4 tbsp

Cinnamon 1/2 tsp

Pumpkin pie spice 1/2 tsp

Vanilla extract 1 tsp

Flax seed 1 tsp

Walnuts 1 cup

Dark or unsweetened chocolate chips 1/2 cup

  1. Mix everything together in a large bowl, pressing and folding all the ingredients together.
  2. Roll into balls about 1 inch in diameter.
  3. Place on a pan lined with wax paper, and allow to chill for about 30 minutes before serving.

Nutrition Facts
Serving size: 1 serving
Recipe yields: 4 servings
Amount per serving
Calories 587
Fat 32 g
Carbs 63.5 g
Protein 18.3 g

Black Bean Brownies

Get your chocolate fix and meet your protein needs with this brownie recipe full of good-for-you legumes. Before you turn your nose up in disgust, hear me out: This treat tastes nothing like beans. In fact, the "secret" ingredient adds the extra moisture needed for a rich, velvety chocolate treat that no one will ever suspect has a healthy spin.


Black beans, rinsed and drained 1 can

Melted coconut oil 1/3 cup

Unsweetened cocoa powder 1/4 cup

Vanilla extract 2 tsp

Raw Stevia 1/2 cup

Eggs, lightly beaten 3

Bittersweet chocolate, chopped up 1/4 cup (optional)

  1. Preheat oven to 350 F. Grease pan.
  2. Place all ingredients into a blender or food processor and blend until smooth. If adding chopped bittersweet chocolate, fold in at the end. Do not blend.
  3. Pour into a pan, and bake for about 20-25 minutes.

  4. Note: If you like fudgy brownies, let these cool. The texture actually changes as they cool off, and they become gooier.

Nutrition Facts
Serving size: 1 brownie (without optional bittersweet chocolate)
Recipe yields: 6 servings
Amount per serving
Calories 218
Fat 15.5 g
Carbs 14 g
Protein 10.5 g

BCAA Popsicles

Summer might be over, but that doesn't mean ice pops are off the list. Indulge in the great taste of your favorite BCAAs by freezing them for a convenient, anytime snack. For presentation points, add cuts of your favorite fresh fruit.


Water 1/2 cup

BCAAs 2-4 scoops (adjust based on flavor preference)

Frozen fruit (optional)

Items needed:
  • Water bottle
  • Popsicle mold

  1. Fill popsicle molds 3/4 full with water.
  2. Pour the water into your water bottle.
  3. Add your desired scoops of BCAAs and shake.
  4. Pour the flavored water back into the popsicle mold—add fruit if you'd like. I make some with and some without.
  5. Freeze for about four hours, or until solid.

  6. Tip: Run popsicles under warm water for easy removal from mold.

Nutrition Facts
Serving size: 1 popsicle (without frozen fruit)
Recipe yields: 6 popsicles
Amount per serving
Calories 0
Fat 0 g
Carbs 0 g
Protein 0 g

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Pumpkin Spice Protein Cookies

It's not fall until you've had your first taste of pumpkin spice bliss. Skip the latte and whip up a batch of these cookies to indulge in the feeling of the season.


White kidney beans, rinsed and drained 1 cup (150g)

Pumpkin purée 1/2 cup

Liquid egg whites 1/4 cup

Freeze-dried fruit 1 single-serving bag (I used bananas)

Vanilla extract 1 tsp

Pumpkin pie spice 1 tsp

Baking powder 1 tsp

  1. Preheat oven to 350 F.
  2. In a food processor, blend beans until smooth.
  3. Add remaining ingredients and blend until smooth and well combined.
  4. Divide batter into 10 circles on a baking sheet lined with parchment paper.
  5. Bake for 10-12 minutes.
  6. Remove from the oven, and cool on a wire rack.

Nutrition Facts
Serving size: 2 cookies
Recipe yields: 5 servings
Amount per serving
Calories 70.2
Fat 0.2 g
Carbs 4.8 g
Protein 16.9 g

Chocolate Peanut Butter Mug Cake

Bring the classic combination of chocolate and peanut butter to your tummy with this quick cake. It's delicious, microwave-friendly, and so easy to make that you might be tempted to "bake" every day.


Chocolate powdered peanut butter 1/4 cup

Cocoa powder 1 tbsp

Baking powder 1/4 tsp

Egg 1 whole

Applesauce 1/3 cup

Almond milk 2 tbsp

Vanilla extract 1/2 tbsp


Powdered peanut butter 3 tbsp

Milk 2 tbsp

  1. In a bowl, stir together all of the dry ingredients.
  2. In a separate bowl, whisk one egg. Next, stir in applesauce, almond milk, and vanilla extract.
  3. Fold dry ingredients into wet ingredients. Spray two mugs (or bowls) with cooking spray, and pour batter into each bowl. Microwave each cake for 90 seconds. I "bake" them separately.
  4. While your cakes cool, stir together frosting ingredients of powdered peanut butter and milk. Top each cake evenly.

Nutrition Facts
Serving size: 1 cake (without frosting)
Recipe yields: 1 serving
Amount per serving
Calories 339
Fat 11 g
Carbs 29 g
Protein 31 g

Two-Minute Brownie

When your sweet tooth calls, satisfy your craving for a treat with a brownie that meets your macros—and can be whipped up in the nick of time. Make this protein treat a breakfast staple by pairing it with your morning cup of coffee sweetened with one tablespoon of vanilla chai protein and a splash of almond milk.


Banana (ripe) 1/2

Plain Greek yogurt 1/4 cup

Almond flour 2 tbsp

Cocoa powder 1/2 tbsp

Baking powder 1 pinch

  1. In a small bowl, mash the banana. Stir in Greek yogurt, protein powder, almond flour, cocoa powder, and baking powder.
  2. Pour blended ingredients into an individual squared ramekin sprayed with nonstick cooking oil. No ramekin? A mug will work, too.
  3. Microwave for 1.5-2 minutes, and top with a sprinkle of confectioner's sugar.

Nutrition Facts
Serving size: 1 brownie
Recipe yields: 1 serving
Amount per serving
Calories 229
Fat 6 g
Carbs 25 g
Protein 24 g

Two-Minute Blueberry Protein Cake

If you're craving something other than chocolate, try this fruit-filled dessert. The eggs and protein combine to create a muscle-building powerhouse, while the addition of fresh berries and Greek yogurt give it a sweet and creamy twist. With minimal prep work and maximum taste, it'll quickly become your go-to recipe.


Unsweetened apple sauce 1/4 cup

Egg whites 2

Flaxseed meal 2 tbsp

Coconut flour 2 tbsp

Almond milk 1-2 tbsp

Baking powder 1 pinch

Blueberries 1/3 cup


Plain Greek yogurt 2 oz.

  1. In a blender, blend applesauce, egg whites, flaxseed meal, coconut flour, protein powder, almond milk, and baking powder. Stir in blueberries.
  2. Pour into a mug, small bowl, or individual ramekin. Microwave for 2 minutes.
  3. While the cake cools, stir together Greek yogurt and protein powder. Top the cake with a dollop of the mixture and enjoy!

Nutrition Facts
Serving size: 1 cake (without frosting)
Recipe yields: 1 serving
Amount per serving
Calories 245
Fat 8 g
Carbs 28 g
Protein 28 g

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