11 Dessert Recipes

Protein Brownies

Cinna-Mug (Diabetes Friendly)

Servings: 1

Tips: Do NOT overcook! it will be rubbery.

This is a flourless recipe and has a chewy consistency. Some people add the frosting after microwaving and then eat it with a spoon right out of the large mug.

This quick, easy, yummy, nutritious breakfast treat might not look pretty, but it tastes great, is high in protein, and low in carbs. It will keep you going through your busy morning.

Ingredients:

• 1 1/4 oz or 1 Scoop vanilla flavored low carb whey protein powder
• 1 oz or 1 Egg, beaten (or 1/4 cup liquid egg substitute)
• 3/4 tsp Ground cinnamon
• 1/2 tsp Baking powder
• 1 tsp or 1 Packet of Splenda (sucralose)
• 2 tbsp Whipped cream cheese mixed with 1/2 packet Stevia or Splenda (sucralose)
• 1/8 tsp Ground cinnamon for garnish, if desired
• 1 tbsp unsweetened vanilla almond milk for frosting
• 2 tbsp unsweetened vanilla almond milk

Set aside a microwave safe mug, fork, butter knife, and small plate

Instructions:

1. Spray a LARGE microwave-safe mug with cooking oil spray and set aside.
2. In a small cup, mix together 2 Tbsp of whipped cream cheese, 1 Tbsp of unsweetened vanilla almond milk, and 1/2 tsp of Stevia or Splenda and set aside. This will be your cream cheese frosting and you want it ready to go when the CINNA-MUG is done!
3. Next, add 1 egg and 2 Tbsp of unsweetened vanilla almond milk to a large mug and mix with a mini whisk or fork
4. Add protein powder, cinnamon, baking powder, and sweetener to the mug and mix well. The batter should be mixed and smooth consistency.
5. Place large mug in microwave and cook on HIGH setting for about 1 minute depending on your microwave. If you need to cook it further, do so in 15 second intervals. Don’t overcook or you will get a rubbery texture.
6. Let the product set for about 15 seconds after microwaving.
7. Use a butter knife to separate the CINNA-MUG from the sides of the mug and gently shake (coax) the roll from the mug onto the small plate
8. Cut the roll in half on the plate and place dollops of the sweetened whipped cream cheese frosting on top of the halves. It will melt slightly.
9. Garnish with a sprinkle of cinnamon

Shopping List for Cinna-Mug:

• Vanilla Flavored low Carb whey protein powder
• 1 Egg
• Ground Cinnamon
• Baking Powder
• 1 packet of Splenda
• Whipped cream cheese
• Unsweetened vanilla almond milk

Baked Apple Fritters

Not all fritters are created equally; as these delicious baked apple fritters prove. They’re made with more protein and have fewer calories than you’d expect, which make them the perfect holiday cheat dessert.

Servings- 36

Ingredients

Dough:

• 6 teaspoons active dry yeast
• 1 1/2 cup 1% low-fat milk, warmed
• 7 cups all-purpose flour, divided, plus up to 1/2 cup more
• 3/4 cup granulated sugar
• 6 tablespoons honey
• 6 tablespoons butter, melted
• 1 1/2 teaspoon salt
• 3 large eggs

Filling:

• 3 tablespoon butter
• 3 medium apple, peeled and cut into 1/2-inch cubes
• 3/4 cup apple juice
• 1 1/2 teaspoon ground cinnamon

Glaze:

• 3 cup powdered sugar
• 3 tablespoon honey
• 12 teaspoons apple juice
• Dash ground cinnamon

To make dough:

1. Dissolve yeast in warm milk in a large bowl. Let stand 5 minutes or until foamy. Add 4 cups flour, sugar, honey, melted butter, salt, and egg to yeast mixture, stirring until smooth. Add additional 2 cup flour; stir until a soft dough forms. Add more flour if needed.
2. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (10 minutes), or transfer to an electric mixer with a dough hook and mix 10 minutes on medium speed; add enough of remaining flour, 1 tablespoon at a time, to prevent dough from sticking to hands.
3. Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 1 1/2 hours or until doubled in size. (Press two fingers into dough. If indentation remains, dough has risen enough.)

To make filling:

1. Melt butter in a large nonstick skillet over medium-high heat. Add apple; sauté 3 minutes. Add apple juice and cinnamon. Reduce heat to medium-low; simmer 3 minutes or until liquid is almost absorbed. Remove from heat; set aside to cool completely.
2. To assemble: Punch dough down. Cover; let rest 5 minutes. Divide dough into 36 equal portions. Roll each into a 3-inch circle on a lightly floured surface. Divide filling among dough rounds; gather dough over filling to form a ball, pinching seam to seal. Place fritter, seam side down, in a 12-cup muffin pan coated with cooking spray. Repeat procedure with remaining dough and filling. Cover and let rise 40 minutes or until doubled in size. Preheat oven to 400°.
3. Uncover dough; bake for 20 minutes or until lightly browned. Remove from pan; cool on wire rack. Whisk all glaze ingredients together in a small bowl; drizzle over fritters and serve.

Nutritional Facts:

• Calories 214
• Total Fat 7g
• Total Carbs 42g
• Protein 4g

*Nutrition information based on averages. Information may change depending on brands used.

Buttermilk Pralines

When you’re craving a little salty with your sweet turn to these delicious buttermilk pralines. With about 1/3rd of the calories of a traditional praline and all of the flavor, these will have you rushing back to the desert table for more, without all the guilt.

Servings: 60

Ingredients:

• 3 cups sugar
• 1 cup whole buttermilk
• 3 tablespoons light-colored corn syrup
• 1 teaspoon baking soda
• Dash of salt
• 1 1/3 cup chopped pecans, toasted
• 3 teaspoons butter
• 2 tablespoon vanilla extract

Directions:

1. Combine first 5 ingredients in a large saucepan. Cook over low heat until sugar dissolves, stirring constantly. Continue cooking over low heat until a candy thermometer registers 232° (about 10 minutes); stir occasionally. Remove from heat; let stand 5 minutes.
2. Stir in nuts, butter, and vanilla; beat with a wooden spoon until mixture begins to lose its shine (about 6 minutes). Drop by teaspoonful onto wax paper, should make 60 in total. Let stand 20 minutes or until set.

Nutritional Facts:

• Calories 65
• Total Fat 5g
• Total Carbs 11g
• Protein .4g

*Nutrition information based on averages. Information may change depending on brands used.

Coconut Creme Caramel Custard

This dessert is best served the day after it’s been made since the extra time will allow the custard to completely set, so this definitely isn’t a dessert for the last-minute holiday preppers. If you have the patience and you have the time though, this dessert is well worth the wait.

Servings- 16

Ingredients:

• 2 cup sugar, divided
• 6 tablespoons water
• 4 cups whole milk
• 4 cups flaked sweetened coconut
• 6 green cardamom pods
• 2 cup half-and-half
• ½ teaspoon salt
• 8 large eggs, lightly beaten

Directions:

1. Lightly coat 16 (6-ounce) custard cups or ramekins with cooking spray. Combine 1 cup sugar and 6 tablespoons water in a small saucepan over medium-high heat; cook 2 minutes or until sugar dissolves, stirring gently as needed to dissolve sugar evenly. Cook an additional 4 minutes or until golden (do not stir). Immediately pour into prepared ramekins, tipping quickly to coat bottoms of cups.
   Preheat oven to 300°.
2. Heat milk, coconut, and cardamom over medium-high heat in a medium, heavy saucepan to 180° or until tiny bubbles form around edge (do not boil). Remove from heat; cover and let stand 15 minutes. Strain the milk mixture
3. through a cheesecloth-lined sieve into a medium bowl. Gather edges of cheesecloth together; squeeze over bowl to release moisture. Discard solids.
4. Combine remaining 1 cup sugar, half-and-half, salt, and eggs in a large bowl; gradually add milk mixture, stirring constantly with a whisk. Divide mixture evenly among prepared custard cups. Place in a roasting pan; add hot water to pan to a depth of 1 inch. Bake at 300° for 25 minutes or until center barely moves when ramekin is touched. Cool completely in water. Place plastic wrap on the surface of the custards; chill at least 6 hours. Loosen edges of custards. Invert the custard cups onto plates. Drizzle any remaining caramelized syrup over custards.

Nutritional Facts:

• Calories 213
• Total Fat 14g
• Total Carbs 29.7g
• Protein 6g

*Nutrition information based on averages. Information may change depending on brands used.

Crunchy Banana Pops

A new twist on an old favorite these frozen crunchy banana pops are everything you want in a dessert and more. They’re sweet, they’re crunchy, they’re cold, they’re delicious, and most importantly they’re healthy. That’s right, healthy, good for you, not loaded with sugars and calories, packed with nutrients, well, you get the idea.

Servings- 16

Ingredients:

• 2 2/3 cups fat free yogurt (experiment with different flavors)
• 1 tsp ground cinnamon
• 4 cups granola with or with out dried fruit, your call
• 16 craft sticks or likeness
• 8 medium bananas, halved crosswise

Directions:

1. Line a large baking sheet with parchment or waxed paper; set aside. Place yogurt in a small shallow dish; stir in cinnamon. Place granola in another small shallow dish.
2. Insert a wooden stick into each banana piece. Roll banana pieces in yogurt mixture, completely covering each piece of banana. Roll in granola to coat. Place on prepared baking sheet. Freeze about 2 hours or until firm.
3. Before serving, let stand at room temperature for 10 to 15 minutes.

*Nutritional Information varies on granolas and yogurt choices

Pumpkin Pie Pudding

Fall is all pumpkin all the time! Pumpkin pies, pumpkin lattes, pumpkin cereal and even pumpkin gum. When you can’t beat ’em, join ’em. This heavenly pumpkin pie pudding combines the savory pumpkin taste with rich pudding texture to create the ultimate fall treat.

Servings- 20

Ingredients:

• 2 ½ cup sugar, divided
• 10 tablespoons cornstarch
• 8 ¾ cups 1% low-fat milk
• 5 large egg
• 2 ½ cup canned unsweetened pumpkin
• 5 teaspoon vanilla extract
• 2½ teaspoon ground cinnamon
• 5/8 teaspoon salt
• 5/8 teaspoon ground nutmeg
• Cooking spray
• 1 ¼ cup chopped walnuts
• Dash of salt
• 1 ¼ cup heavy whipping cream

Directions:

1. Combine 1 ½ cup and 6 tablespoons sugar and 10 tablespoons cornstarch in a medium saucepan over medium heat. Combine milk and egg separately, stirring well with a whisk. Gradually add milk mixture to sugar mixture, stirring constantly, and bring to a boil. Cook for 1 minute, stirring constantly. Remove from heat.
2. Combine pumpkin and the next 4 ingredients (through ground nutmeg) in a bowl, stirring well. Slowly add pumpkin mixture to milk mixture, whisking constantly. Place pan over low heat, and cook for 3 minutes or until thoroughly heated, stirring constantly (do not boil). Divide pudding evenly among 20 dessert bowls, and cover surface of pudding with plastic wrap. Chill.
3. Line a baking sheet with foil, and coat foil with cooking spray. Place the remaining 10 tablespoons sugar, walnuts, and a dash of salt in a small nonstick skillet; cook over low heat until sugar dissolves and is golden (about 3 minutes), stirring frequently to coat nuts. Transfer mixture to prepared baking sheet, and cool completely. Coarsely chop nuts.
4. Place cream in a bowl. Beat with a mixer at high speed until stiff peaks form. Top each serving with 2 tablespoons whipped cream and about 1 tablespoon nuts.

Nutritional Facts:

• Calories 288
• Total Fat 24g
• Total Carbs 38g
• Protein 6.9g

*Nutrition information based on averages. Information may change depending on brands used.

Quick Baked Pears

Prepare a healthy snack/dessert with a twist. These baked pears have a host of healthy ingredients combined to create a sweet treat that won’t destroy your progress in the gym. They’re as sweet as candy, without all of the empty calories.

Servings- 20

Ingredients:

• 10 large Bosc pears
• 10 teaspoons sugar
• 1 1/4 teaspoon cinnamon
• 1 1/4 cup dried cranberries or dried mixed fruit
• 1 1/4 cup low-fat granola
• 1 1/4 cup apple juice
• 2 1/2 cup vanilla low-fat frozen yogurt, divided into small scoops

Directions:

1. Peel pears; cut in half lengthwise. Use a melon baller or grapefruit spoon to remove core and seeds, creating a hollow.
2. Place pear halves, with cut sides up, in a glass pie plate. Combine sugar and cinnamon; sprinkle evenly over pears.
3. Combine cranberries and granola; mound into hollows of the pear halves. Pour the apple juice in and around pear halves. Cover dish loosely with wax paper.
4. Cook in microwave on HIGH 6-8 minutes or until the pears are tender when pierced with a knife. Let stand in the dish 5 minutes. Use a large slotted spoon to transfer the pears to serving plates.
5. Drizzle juices from pie plate over pears and serve with frozen yogurt.

Nutritional Facts:

• One pear half with one tbsp. yogurt
• Calories 176
• Total Fat 3g
• Total Carbs 40g
• Protein 3g

*Nutrition information based on averages. Information may change depending on brands used.

Quinoa PB Balls

Do you need a protein kick in your life? Do you love peanut butter? Do you hate baking? If you answered yes to these questions than these quinoa peanut butter balls are the answer to your prayers. They’re the perfect combination of crunchy quinoa and smooth peanut butter.

Servings- 36

Ingredients:

• 3 cup puffed quinoa
• 1 ½ cup peanut butter
• 9-12 tbsp agave nectar
• 3 tbsp crushed peanuts (optional, for extra crunch if using smooth PB)
• 3 tsp vanilla extract
• dark chocolate (optional)

Directions:

1. In a mixing bowl, combine the peanut butter, agave and vanilla. If the mixture is too firm, heat it up on the stove a little bit.
2. Add the puffed quinoa (and peanuts, if using), and stir to combine.
3. Place mixture in the fridge for 15 minutes to let it firm up.
4. Remove from fridge, roll into 36 balls, and return to fridge for 15 minutes before serving.
5. Optional: dip some or all of the balls in dark chocolate.

*Nutritional information varies on peanut butter choice

Snickerdoodles

These snickerdoodles have less than HALF of the calories found in traditional recipes but they don’t skimp on flavor. The warm freshly baked scent of this cinnamon and sugar combination will put you in the holiday spirit and the taste will have you coming back for more.

Servings: 84 cookies

Ingredients:

• 3 ½ cups all-purpose flour
• 1 teaspoon baking soda
• 1 teaspoon cream of tartar
• 2 cup sugar
• 1/2 cup butter, softened
• 2 tablespoon corn syrup
• 2 teaspoon vanilla
• 2 large egg
• 6 tablespoons sugar
• 4 teaspoons ground cinnamon
• Cooking spray

Directions:

1. Preheat oven to 375°.
2. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, baking soda, and cream of tartar, stirring with a whisk.
3. Combine 2 cup of sugar and butter in a large bowl, and beat with a mixer at medium speed until well blended. Add the corn syrup, vanilla, and egg; beat well. Gradually add the flour mixture to the sugar mixture, beating just until combined. Cover and chill for 10 minutes.
4. Combine 6 tbsp sugar and 4 cinnamon, stirring with a whisk.
5. With moist hands, shape dough into 84 (1-inch) balls. Roll balls in sugar mixture. Place balls 2 inches apart onto baking sheets coated with cooking spray. Flatten balls with the bottom of a glass. Bake at 375° for 5 minutes (cookies will be slightly soft). Cool on baking sheets for 2 minutes. Remove cookies from pans; cool completely on wire racks. Repeat till all dough is used.

Nutritional Facts:

• Calories 54
• Total Fat 2.5g
• Total Carbs 10g
• Protein .7g

*Nutrition information based on averages. Information may change depending on brands used.