If you’re working on building muscle, losing fat, or simply eating smarter but you don’t want to give up dessert, you’re in the right place. These protein desserts prove you don’t have to choose between results and enjoying great tasting food.
Most of the protein desserts on this page use protein powder as a primary ingredient. That’s intentional. Protein powder is one of the easiest ways to dramatically increase protein content without piling on excess sugar or fat.
You can use whey, casein, a whey/casein blend, or plant-based protein depending on your preference. Many recipes also include whole-food ingredients like Greek yogurt, oats, cocoa, and nut butters to improve texture, flavor, and overall nutrition.
Below, you’ll find high-protein brownies, cookies, mug cakes, protein ice cream, pudding, bars, balls, muffins, and more — covering baked, frozen, no-bake, and quick single-serve options. Whether you’re meal prepping for the week or just satisfying a sweet craving, there’s a protein dessert here that fits.
This page is a growing collection. Every time a new protein dessert recipe is published on the Burn the Fat Blog, it will be added here – so bookmark it and check back often.
Scroll down to find the category that matches your craving.
Tom Venuto,
Author, Flexible Meal Planning For Fat Loss
Founder, Burn the Fat Inner Circle
Protein Bars & Balls (No-Bake & Meal Prep Friendly)
Chocolate Peanut Butter Protein Balls
No-bake chocolate peanut butter protein balls are one of the easiest protein desserts you can make. Unlike basic versions that are nothing but peanut butter and protein powder, this recipe adds a few simple whole-food ingredients for better texture, richer flavor, and more satisfying macros.
They’re soft but not sticky, sweet but not overloaded with sugar, and packed with protein in every bite. Perfect for meal prep, post-workout snacks, or a quick grab-and-go treat that actually supports muscle building and fat loss.
Get the full Chocolate Peanut Butter Protein Balls recipe here
Pumpkin Spice Protein Balls
These healthy pumpkin spice protein balls bring all the warm, fall flavors into a simple no-bake, high-protein snack. Made with real pumpkin, protein powder, and whole-food ingredients, they deliver that classic cinnamon-spice taste without the sugar overload of traditional pumpkin treats.
Soft, lightly sweet, and perfectly portable, they’re ideal for meal prep, post-workout snacks, or a quick seasonal dessert that still supports muscle building and fat loss.
Get The Full Pumpkin Spice Protein Balls recipe here
Vanilla Almond Protein Bar
These no-bake vanilla almond protein bars are easy to make, not messy, and packed with protein — 13 grams per bar. Made with almond butter instead of peanut butter, they offer a slightly different flavor profile while still delivering a rich, satisfying texture without sticky ingredients like honey or maple syrup.
At under 200 calories per serving, they’re lower in calories than most store-bought protein bars but still filling and macro-friendly. Perfect for meal prep, grab-and-go snacks, or a clean protein dessert that supports muscle building and fat loss.
Get the full Vanilla Almond Protein Bars recipe here
High-Protein Baked Desserts
Sweet Potato Protein Brownies
These sweet potato protein brownies are rich, fudgy, and surprisingly macro-friendly. Made with no butter, no refined sugar, and no white flour, they deliver deep chocolate flavor and a satisfying texture for only 139 calories per serving – roughly half the calories of traditional brownies the same size.
They’re a perfect example of how protein desserts can be both indulgent and physique-friendly. If you want a high-protein brownie that supports muscle building and fat loss without tasting like “diet food,” this one belongs on your list.
Get the full Sweet Potato Protein Brownies recipe here
Oatmeal Pumpkin Spice Cookies
These oatmeal pumpkin spice protein cookies deliver 10 grams of protein for only 116 calories each, with a more traditional cookie texture instead of the soft, cake-like versions you often see. Made with simple ingredients and fortified with protein powder, they’re easy to whip up in minutes, even if you have zero baking experience.
Use store bought pumpkin spice, or try our homemade pumpkin spice blend, giving you that classic fall taste in a macro-friendly dessert. If you want a high-protein cookie that supports muscle building and fat loss without complicated steps or a long ingredient list, this one checks every box.
Get the full Oatmeal Pumpkin Spice Protein Cookies recipe here
Lemon Blueberry Protein Muffins
These lemon blueberry protein muffins deliver 12 grams of protein for only 145 calories — without butter, oil, or refined sugar. Unlike the oversized bakery muffins that can top 600 calories, this version keeps things lean while still tasting like a real treat.
Fortified with vanilla whey and made with coconut flour for added fiber, they’re light, flavorful, and macro-friendly. If you want a high-protein muffin that satisfies a classic bakery craving while supporting muscle building and fat loss, this one belongs in your meal prep rotation.
Get the full Lemon Blueberry Protein Muffins recipe here
Quick & Easy Single-Serve Treats
Molten Lava Chocolate Protein Mug Cake
This molten lava chocolate protein mug cake turns what is normally a 600-calorie sugar bomb into a light and healthy dessert with an incredible 36 grams of protein in a single serving. Instead of the typical oil-and-sugar heavy version, this recipe modifies the ingredients to create a rich, chocolatey cake that fits your macros.
Ready in about 5 minutes, it’s perfect when you want something warm, indulgent, and fast – without blowing your daily calorie or protein targets. If you’re serious about muscle building and fat loss but still crave chocolate, this one is hard to beat.
Get the full Molten Lava Chocolate Protein Mug Cake recipe here
Sweet Potato Chocolate Protein Pudding
This sweet potato chocolate protein pudding is thick, creamy, and packed with 30 grams of protein – without any added sugar. Unlike basic protein powder stirred into yogurt, this version uses sweet potato to create a richer texture you can practically stand a spoon in.
Smooth, chocolatey, and naturally satisfying, it delivers quality carbs along with high protein for a more complete dessert. If you want a no-sugar, macro-friendly pudding that supports muscle building and fat loss without tasting like a shake in a bowl, this one takes it to another level.
Get the full Sweet Potato Chocolate Protein Pudding recipe here
Creamy & Frozen Protein Desserts
Strawberry Protein Ice Cream (3 Ingredients, No Machine Needed)
This homemade strawberry protein ice cream uses only 3 ingredients, requires no ice cream maker, and delivers nearly 30 grams of protein for about 200 calories. It’s a simple, high-protein alternative to traditional ice cream without the added sugar and excess fat.
Cold, creamy, and satisfying, it proves you don’t have to give up ice cream to stay lean. If you’re trying to build muscle, lose fat, or replace junk food with something more macro-friendly, this protein dessert makes the switch easy.
Get the full Strawberry Protein Ice Cream recipe here
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About Tom Venuto
Tom Venuto is a natural bodybuilding and fat loss coach with 35 years of experience. He holds a degree in exercise science and has trained hundreds of clients in person. He is also a recipe creator specializing in fat-burning, muscle-building cooking.
A former competitive bodybuilder, Tom is now a full-time evidence-based fitness writer, blogger, and author. His classic book Burn the Fat, Feed the Muscle is an international bestseller, first as an ebook and later as a hardcover and audiobook. His newest book. Extreme Fat Loss, which analyzes controversial diet and training programs, became an instant bestseller in 2025.
Tom’s work has been featured in Men’s Fitness, Oprah Magazine and dozens of other major publications. He is best known for his no-BS, evidence based approach to natural fat loss and muscle-building.
Tom is also the founder of Burn the Fat Inner Circle, a fitness support community with more than 59,000 members worldwide since 2006.
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