Archive | Dessert RSS feed for this section

High Protein, Low Carb 2- ingredient Crepes

6 Apr

Protein crepes

When you want something “bready” to eat but couldn’t be bothered with fake flour, here’s an easy recipe to make. Not only is it delicious, it’s 18 gms of protein in 91 calories. Hard to argue with that one.

Makes 4 crepes


  • 1  c of egg whites
  • 2 scoops of protein powder (we used GNC Total Lean Apple Cinnamon)
  • 2 tsp butter, coconut oil or pam spray

Protein crepes



  1. Mix the two using an immersion blender.
  2. Heat your pan well. We used a cast iron pan, set on an electric stove on 3. When the pan is hot, put in a small bit of butter and spread it around.
  3. Pour a fourth of the batter in and swirl the pan around to ensure your batter is evenly spread.
  4. Cook just as you would an omelette, flipping once.

We put a smidge of raspberry jam in there for sweetness. You could smear with a little cream cheese or peanut butter. Do try not to use this an excuse to eat Nutella. Because we all know, that stuff is crack!

High protein crepes




Decadent High Protein Chocolate Mousse

1 Apr

Decadent high protein chocolate mousse


I’m starting to think I’m carrying this high protein thing too far into desserts but hey! Another delectable dessert with some protein in it.

Please mark the word dessert. That means “a sometimes food that is high in calories”. These are pretty caloric, but they are good for a treat day.


  • 2 oz bittersweet Baker’s chocolate
  • 2 oz heavy whipping cream
  • 2 oz half and half
  • 1.5 scoops Unflavored protein powder


  1. In a double boiler, melt the chocolate.
  2. Meanwhile, whip the cream, half and half, and protein powder together.
  3. Gently fold in melted chocolate. Pour into small cups to make 4 servings. Lick the spatula. Lick the immersion blender being careful not to cut your tongue. Play games to see how far your tongue will go into the bowl so that you don’t waste any chocolate goodness.
  4. Put the cups in the fridge until they set and enjoy!

Decadent Chocolate Protein Mousse

Low Carb High Protein Key Lime Pie

31 Mar

Low Carb high protein key lime pie


How would you like to get 15 gms of protein in 74 yummy calories? Yeah, me too.

So this seems to have been dessert weekend for me. After I “failed” my cheat day by getting sick on too much sugar, I make a couple of decisions. One, it was going to be treat day, where I allowed myself a treat or two, not an orgy of all day cheating. Two, maybe cheat/treat day was higher in calories, but not sugar-filled. I might allow myself more carbs, but still stay high protein on those days.

Honestly, I just feel better overall with more protein and less sugar. Who woulda thunk? So this is crustless, high protein and tastes just like key lime pie filling. You could definitely do an almond meal crust but I’m a) lazy and b) trying to save calories. If you can boil water and know how to use an immersion blender or a regular blender, you’re all set.

Makes 6 servings of 1/2 cup each


  • 1 small box sugar-free key lime jello
  • 1/4 c water
  • 1.5 cups plain greek yogurt
  • 2 scoops unflavored protein powder


  1. Heat water until it’s hot but not boiling. (If you have a kettle that has temperature control, I used about 90 celsius or 195 degrees fahrenheit. But really it doesn’t need to be that exact. Hot water. That’s all you need to know).
  2. Put jello powder in a bowl with tall sides and pour the hot water on top of the crystals. Let it sit there while you gather the other ingredients.
  3. Put the plain yogurt and protein powder into the bowl and blend.
  4. Pour into 1/2 c ramekins to set.

That’s it. You’re done. Seriously, it’s that simple. I would not recommend using flavored yogurt for this because I think the tartness of the plain yogurt lends a nice offset to the sweetness of the jello.

Low Carb High protein key lime pie



Easy Low Carb individual Cheesecakes

29 Mar

Easy Low Carb Cheesecakes

Okay, ask and you shall receive. Simple cheesecake recipe that requires so little effort you’ll wonder why you haven’t tried this before. Okay these are not pretty. In fact, they’re downright ugly. But I’m telling you, less with the whining and more with the eating of these cheesecakes. Just don’t eat too many, because they’ve got a few calories in them. Good for an occasional treat. I think I’m going to try adding protein powder to them the next time although since they cook for 20 minutes, wonder if it will get denatured. If anyone has tried that, do let me know.

The main problem with the appearance is that crater in the middle and the fact that they don’t come out of the papercup very cleanly. You can either hide the crater with a bit of whipped cream and fruit or sugar-free jam, or you could tell your family to be grateful they have cheesecake. I vote for the latter.

Serves 6 with 2 little cakes each as serving size


  • 8 oz tub soft cream cheese
  • 2 eggs
  • 1/4 c sour cream
  • 1/2 cup truvia baking blend or other fake sugar
  • 2 tsp fresh lemon or lime juice for tartness
  • 2 tsp vanilla extract


  • Turn oven on to 350 degrees and line a muffin pan with paper cups.
  • Zap cream cheese in microwave for 30 seconds to soften
  • Add all ingredients into bowl of food processor and process until smooth. Scrape sides as needed.
  • Pour the batter and bake for 20 minutes until center is set.
  • Let these cool on the counter and then in the fridge. Trust me, I know you’ll want to eat one right away, but they taste much creamier if you leave them in the fridge for a bit.

I think if you really wanted a “crust” you could try a Nilla wafer in the bottom of the paper cup but of course, it would add to the carb count.

Low Carb Cheesecake

High Protein Jello Mousse Full Liquids Stage

29 Mar

High Protein Jello Mousse


I’ve been craving sweets lately which is a very slippery slope for me. But it’s also time to put together some healthy treats so I thought I’d try this very simple recipe. Not bad for 20 gms of protein! Much better than a protein bar in that sense and a lot fewer calories. It would also make a great snack or meal during the soft food and full liquids.


  • 1 small box sugar free Black Cherry Jello
  • 1/2 c of water
  • 2 contains Dannon light and fit Cherry Greek yogurt
  • 2 scoops NOW unflavored whey (or any other unflavored protein powder)


  1. Heat water until it’s warm but not boiling.
  2. In a mixing bowl, empty sugar-free jello mix and pour the water over it and let it sit while you get the other ingredients organized.
  3. Now my usual sophisticated cooking technique–which is to say, dump everything into that mixing bowl. Blend until smooth.
  4. Pour into 4 ramekins and let it set.

You can of course, vary the flavors as long as you match the jello flavor to the yogurt flavor. This was actually a bit too sweet for me. I’m going to try using plain greek yogurt with a flavored jello, to see if that sweetness is sufficient. The little dollops you see on top were raspberry preserve and a little whipped cream. Really you don’t need the preserve I was just trying to make it pretty.


High Protein Jello Mousse



Low Carb Low Sugar Chocolate Sponge

27 Mar

Low Carb Low Sugar Chocolate Sponge

I won’t call this “cake” exactly, but let’s just call it cake light 🙂  And at 171 calories for half the cake, it’s a treat but sometimes we need a treat. I will say, it thunks pretty hard on a sleeved tummy. I can’t actually finish half. It would be a good thing to make to share with my husband and son.

You’re wondering how it tastes right? Not bad actually! It is a sugar cupcake? No and that’s good because those things make me ill these days.  It is something I’d make and eat again? Absolutely. It hits the spot and does “feel” like a higher carb treat.  Gotta love the protein in it.  I think I might try this with protein powder next time to see if it works and maybe milk rather than half and half to reduce the calories somewhat.


  • 2 tablespoons flour
  • 2 packets Stevia (could add more, mine was not sweet at all)
  • 1 tablespoon unsweetened cocoa powder
  • 1 tablespoon coconut oil melted in microwave
  • 3  tablespoons half-and-half
  • 1 teaspoon vanilla extract
  • 1 egg


Mix in a bowl until lumps are gone. Microwave for 90 seconds. I topped mine with high protein cream cheese and honey.

Calories: 342

Net Carbs: 15

Fiber: 2 gms

Protein: 10 gms yay!

Fat: 24 gms

Sugar 2 gms yay!

Low carb chocolate sponge nutrition

Original recipe here

Paleo Chocolate Coconut Candy

12 Mar

Paleo Low sugar chocolate coconut candy


Ermmaggerd. So simple, so yummy, so addictive. Only “weird ” thing about it is that you have to keep it in the fridge otherwise it’s too melty. I don’t care, I’m more than happy to open a fridge door if such deliciousness awaits.

This is dessert so bite size pieces. I figured 16 servings which is an inch square per serving.


  • 2 oz bittersweet chocolate
  • 1/2 cup coconut oil
  • 2 tablespoons shredded coconut
  • 2 tablespoons sliced almonds
  • 2 tablespoons dried cherries or cranberries


  1. Grease a small pie plate with coconut oil or PAM. Be diligent about this, you don’t want to have to lick the pie plate later just to get the last of the chocolate out. Or maybe you do.
  2. In a double boiler melt the chocolate and the coconut oil together.
  3. Add in the shredded coconut, almonds and dried cherries. Mix well
  4. Pour into pie plate and let it set to a solid consistency in the fridge. Slice into bite sized pieces when set.
  • .Paleo coconut candy 2014-03-31 11.43.33

Paleo Chocolate Coconut Candy


Who says you can’t have ice cream? High Protein ice cream full liquids

2 Jan

Well, I mean, apart from your surgeon, your nutritionist, and anyone who knows that most sleevers should stay away from that fat and sugar bomb?

Well I tell you what. This tastes as close to ice cream as you will get, while still giving you protein. Yes, you  heard that right. High-protein ice-cream.

The recipe is simplicity itself. Make the high-protein pudding recipe I’ve shared before, and put it into your ice-cream maker. We’ve tried just freezing it, and it doesn’t really have the right texture. It’s yummy, but it tastes like…well, frozen pudding. Once you let the ice cream maker beat some air into it and get it all light and fluffy, the results are exactly like ice-cream.  We used our Kitchen-aid ice cream attachment, you can use whatever you typically use to make ice cream at home.

Enjoy and do let me know if you try it. Here’s my picture. 

.Sugar Free high protein ice cream www.sleevers.wordpress.coma

High Fiber High Protein Chia Blackberry Pudding

29 Dec

So I sent my husband to get quinoa and he came back with a bag of chia. You know, chia, quinoa, they all sound the same. Seen one superfood, seen them all, right?

So now I have a bag of chia to play with! yay me! High in fiber, fun to eat, and high in antioxidants. I could work with that.


  • 1 pint of blackberries (I’m sure any kind of fruit would work)
  • 1.5 c soy milk (can use almond, rice, regular milk, whatever you like)
  • 2 scoops vanilla protein powder (I used Syntrax vanilla bean torte)
  • 2-4 drops almond extract
  • 4 tablespoons  chia seeds


Low carb high fiber blackberry chia pudding ingredients from

  1. Put all ingredients except chia seeds into a blender and blend well until the protein powder is mixed in, and the blackberries are well broken down. I used a vitamix to get the seeds to pulverize.
  2. Pour into 2 mason jars or containers of choice and add 4 tablespoons of chia seeds to each. Shake to blend.
  3. Put into the refrigerator and leave overnight so the chia seeds get well hydrated and puffy.
  4. Enjoy!

Blackberry Chia Pudding nutrition

High Protein Low Carb Chocolate mousse

14 Dec

Great for soft foods, full liquids stage.


  • 1  cup low fat milk.
  • 1 pkg. Jello sugar free cheesecake pudding.
  • 2 scoops Proti-Diet protein hot chocolate mix
  • Sugar-free Cool Whip of spray whipped toppig


  1. Pour milk, pudding mix, and protein powder into a mixing bowl.
  2. Use hand blender to blend ingredients for 2 minutes.
  3.  Spoon mixture into 4 small cups.
  4. Cover and refrigerate until set.  (it will almost be set when it is put into cups)
  5. Put 1 table spoon of spray whipped topping on each cup.


%d bloggers like this: