Can you have your cake and eat it, too…even when you’re watching your calories and macros?
Well, when you have the right low-fat dessert recipes like these, the answer is a resounding “yes.”
Not only are these recipes delicious low in fat (and thus calories), which makes them easier to fit into a meal plan, many of them are relatively high in protein, too.
And as a high-protein, high-carb diet can help you preserve muscle while losing fat, you could also say these desserts are bona fide “diet foods.” 😉
So, if you want to cut the fat from your desserts but not the flavor, these recipes are hand-picked for you.
Enjoy!
Picture courtesy of The Dieting Chef
When dieters want a low-fat cake, chocolate is too often off the table. Thankfully your inner chocoholic doesn’t have to be sacrificed to follow a specific meal plan.
Making this recipe will require a few extra ingredients compared to the classic – especially if you’re used to making cake from a box—but the result is a dark chocolate cake that’s good enough to serve for a celebration, yet healthy enough to indulge in any day.
No one will know this bundt cake has cannellini beans, Greek yogurt, and chocolate whey.
Serves 12
Ingredients
1/3 cup all-purpose flour
1/3 cup white whole-wheat flour
1/3 cup wheat germ
1/3 cup Dutch-processed cocoa powder
1 tsp. instant coffee
1/2 cup (2 scoops) Dutch Chocolate Whey+ protein isolate
1/2 tsp. salt
1/4 tsp. ground cinnamon
1/3 cup mini dark chocolate chips
3/4 cup (about 1/2 can) reduced-salt cannellini beans
1/4 cup non-fat plain Greek yogurt
1 cup frozen blueberries, slightly thawed
3 Tbsp. water
2 egg whites
1/2 cup brown sugar, firmly packed
1/4 cup white sugar
1 tsp. vanilla extract
1 Tbsp. canola oil
2 tsp. baking powder
Nutrition Facts (Per Serving)
Calories: 163
Protein: 9 grams
Carbs: 26 grams
Fat: 3 grams
Picture courtesy of Dinner at the Zoo
This is two desserts in one: rich chocolate cake and pudding. Even though that’s a whole lot of chocolate to enjoy, this cake has a mere six grams of fat per serving.
What’s even more unbelievable is that you can bake the whole thing in under an hour, including the time it takes to make the batter. It’s delicate, so spoon it into a greased baking dish rather than pouring, and then sprinkle with brown sugar and cocoa powder before it goes in the oven.
Serves 8
Ingredients
3/4 cup all-purpose flour
3/4 cup granulated sugar
1 1/2 tsp. baking powder
1/2 tsp. baking soda
1/4 tsp. salt
1/3 cup + 1/4 cup unsweetened cocoa powder
1/2 cup milk
3 Tbsp. unsalted butter, melted
1 1/2 tsp. vanilla extract
1/2 cup brown sugar, firmly packed
1 3/4 cups boiling water
Nutrition Facts (Per Serving)
Calories: 211
Protein: 3 grams
Carbs: 41 grams
Fat: 6 grams
Picture courtesy of Dashing Dish
Although it’s one of the go-to healthy desserts, strawberry shortcake can use an upgrade because the typical angel food cake will still have white flour and sugar.
Turn the diet dessert into overnight oatmeal instead, and you’ll benefit from the complex carbs, which keeps your blood sugar from spiking. And unlike the original, this strawberry shortcake makes a healthy breakfast with 20 grams of protein.
Serves 2
Ingredients
3/4 cup unsweetened almond milk (or milk of choice)
1/2 cup plain low-fat Greek yogurt (or unsweetened applesauce)
1 1/2 cups sliced strawberries
1 cup old-fashioned oats
1/4 cup (1 scoop) French Vanilla Whey+ protein isolate
2 Tbsp. baking stevia (or 1/4 cup sugar)
1/4 tsp. salt
Nutrition Facts (Per Serving)
Calories: 303
Protein: 26 grams
Carbs: 39 grams
Fat: 6 grams
Picture courtesy of Café Delites
Cheesecake filling is so delicious, you can get rid of the crust and still have a totally satisfying dessert.
The trick to making a completely crustless cheesecake is to use a springform pan. That’s the round metal pan with sides that release from the bottom, which a lot of cheesecake recipes recommend.
But when there’s no crust to hold the filling in place, it’s especially important to have a springform pan to keep the slices together.
Serves 16
Ingredients
18 oz. reduced-fat cream cheese, room temp.
2/3 cup non-fat plain Greek yogurt
1/2 cup granulated stevia (or other sweetener)
1/4 cup unsweetened cocoa powder
2 large eggs
1 cup fresh raspberries, divided
1/3 cup mini dark chocolate chips
Nutrition Facts (Per Serving)
Calories: 119
Protein: 6 grams
Carbs: 5 grams
Fat: 9 grams
Picture courtesy of The Yummy Life
Dessert pizza is an awesome idea, but it’s usually little more than a giant sugar cookie with more sugar on top. Either that or it’s made of regular pizza crust topped with fruit.
This recipe rethinks the whole concept by starting with a wholesome oatmeal cookie crust. Once baked, it’s topped with a delicious peanut butter yogurt sauce frosting, and you can use PB2 for that to further reduce the fat.
Finish the pizza with a selection of sliced fruit.
Serves 12
Ingredients
Yogurt Peanut Butter Frosting:
2 cups low-fat plain Greek yogurt
2/3 cup PB2
1 tsp. vanilla extract
3 Tbsp. honey
Oatmeal Crust:
1/3 cup grapeseed or coconut oil
1/2 cup unsweetened applesauce
3/4 cup brown sugar, firmly packed
1 large egg
1 1/2 tsp. vanilla extract
1 1/2 cups whole-wheat pastry flour
3/4 cup rolled oats (not instant)
1 1/2 tsp. baking powder
1 Tbsp. ground flaxseed (optional)
Fresh Fruit:
1 banana, sliced
1/4 cup fresh blueberries
1/4 cup fresh raspberries
1/4 cup strawberries, thinly sliced
Nutrition Facts (Per Serving)
Calories: 258
Protein: 9 grams
Carbs: 37 grams
Fat: 9 grams
Want to know how to build muscle and lose fat eating delicious foods like these?"Dieting" doesn't have to suck. You CAN eat foods you like and have the body you want!
Picture courtesy of Nordic Food & Living
It doesn’t take any fancy kitchen tricks to make an amazing fudge that’s got twice as much protein as fat. When you balance wholesome ingredients in the right way, there’s nothing to enjoy but the all-natural flavors.
This fudge is loaded with mixed nuts – such as almonds, walnuts, pecans, and peanut butter – and has a touch of honey. A scoop of chocolate whey protein powder is the secret ingredient, indiscernible once you blend it all together in a food processor.
Serves 12
Ingredients
1 oz. mixed nuts
1/4 cup soy milk (or non-dairy milk of choice)
1 Tbsp. unsweetened cocoa powder
1/3 Tbsp. pure honey
1 scoop Dutch Chocolate Whey+ protein powder
2 Tbsp. peanut butter
Nutrition Facts (Per Serving)
Calories: 45
Protein: 4 grams
Carbs: 2 grams
Fat: 3 grams
Picture courtesy of Desserts with Benefits
Did you know graham crackers were originally a healthy food trend?
Back in the mid-1800s, they were part of the Graham Diet, which was high in fiber. Since then the intentionally bland original recipe has changed to include honey, cinnamon, and now even high-fructose corn syrup, making them more cookie than cracker.
But since they can be low in sugar, they’ve stuck around in our meal plans to make low-fat crust, crunchy dessert toppings, and of course s’mores.
Serves 11 / Makes 22
Ingredients
1 1/2 cups + 3/4 cup whole-wheat flour, divided
1/4 cup sucanat
1 tsp. ground cinnamon
1/2 tsp. baking soda
1/4 tsp. salt
2 Tbsp. agave nectar
2 Tbsp. molasses
2 Tbsp. unsweetened applesauce
1 Tbsp. unsweetened vanilla milk (or milk of choice)
1 tsp. vanilla extract
Nutrition Facts (Per Serving)
Calories: 150
Protein: 3 grams
Carbs: 29 grams
Fat: 3 grams
Picture courtesy of Chocolate-Covered Katie
Single-serving cake that bakes in 10 minutes? Yes, it’s real. And by using applesauce in the cake batter, it’s low-fat too. Before rolling it up, you can fill the cake with anything you like, such as peanut butter, fresh fruit, or protein frosting.
This genius recipe is the perfect way to satisfy a craving for sweets without over-indulging. To have a second serving, you’d have to start all over.
If you have an insatiable craving for sugar, Chocolate-Covered Katie is the healthy dessert cookbook you need to keep your macros in check.
Serves 1
Ingredients
1/2 cup whole-wheat pastry flour (or spelt flour)
1 tsp. baking powder
1/8 tsp. salt
1/3 cup + 1 Tbsp. + 1 tsp. water (or milk)
1 packet stevia
2 Tbsp. unsweetened applesauce
1/4 tsp. pure vanilla extract
Nutrition Facts (Per Serving)
Calories: 248
Protein: 7 grams
Carbs: 54 grams
Fat: < 1 gram
Picture courtesy of Sugar-Free Mom
When you’re missing rich desserts like crème brulée and instant pudding isn’t cutting it, try this unique custard.
It has eggs to make it thick and create a decadent texture, but the yolks are the only fat in this recipe. The highlight, though, is what’s in this custard – not the fact that it’s a low-fat and sugar-free dessert.
Vanilla whey protein powder is the base of this healthy custard, meaning this dessert is made of more protein than anything else.
Serves 6
Ingredients
3 cups unsweetened almond milk
4 large eggs
1 scoop French Vanilla Whey+ protein powder
2 tsp. vanilla extract
1/4 tsp. salt
1 tsp. liquid vanilla stevia
Ground cinnamon or nutmeg, for garnish
Nutrition Facts (Per Serving)
Calories: 89
Protein: 8 grams
Carbs: 1 gram
Fat: 5 grams
Picture courtesy of Fat-Free Vegan
If you love bananas, you’re in luck when it comes to healthy desserts. There are so many ways to prepare them for a wholesome sweet snack.
Blend a frozen banana, for example, and it takes on the texture of ice cream. Or roast bananas, as in this recipe, to give them a natural caramel flavor – no added sugar required.
This dessert layers on some more low-fat decadence by wrapping the bananas in phyllo and topping them with walnuts, which will toast in the oven.
Go the extra mile and make your own chocolate sauce, sweetened with wholesome dates rather than processed sugar, or enjoy them a sprinkling of cinnamon and sugar.
Serves 4
Ingredients
Baked Bananas:
4 sheets phyllo dough (9” x 14” each)
4 ripe bananas
1 Tbsp. chopped walnuts, crushed into coarse powder
Ground cinnamon to taste
Cooking spray
Date-Sweetened Chocolate Sauce:
2 Medjool dates, pitted and chopped
1/4 cup boiling water
1 tsp. unsweetened cocoa powder
1/2 tsp. almond butter (or other nut butter)
Nutrition Facts (Per Serving)
Calories: 191
Protein: 3 grams
Carbs: 44 grams
Fat: 1 grams
Picture courtesy of Healthy Food for Living
These single-serving cheesecakes are as easy to transport as they are to bake. That’s because they’re made in a muffin tin, and instead of a delicate crust, there’s a cookie placed at the bottom of each cupcake paper.
For a lean cheesecake, look for Neufchatel, which has milder flavor than cream cheese and 1/3 less fat. Using Greek yogurt also creates a velvety texture but offers an opportunity to reduce fat, which helps balance out the creamy peanut butter.
Serves 18
Ingredients
18 peanut butter cream sandwich cookies (such as Back to Nature)
16 oz. Neufchatel cream cheese, room temp.
1/2 cup creamy peanut butter
1/2 cup evaporated cane juice (or granulated sugar)
1/2 tsp. vanilla extract
2 large eggs, room temp.
1/2 cup low-fat plain Greek yogurt
Pinch of salt
Nutrition Facts (Per Serving)
Calories: 192
Protein: 7 grams
Carbs: 13 grams
Fat: 13 grams
Picture courtesy of SheKnows
If you prefer ice cream over sorbet, the latter can seem plain. A good sorbet, however, does things that ice cream just can’t – like turn your favorite refreshing summer drink into a frozen dessert.
And this sangria sorbet doesn’t even need an ice cream maker, just a blender and a few hours of patience. It’s made from blackberries and red wine for a heart-healthy dessert. To complete the profile of a well-mixed cocktail, serve with a sprig of fresh mint.
Serves 2
Ingredients
2 cups frozen blackberries
3 Tbsp. fruit punch
1/4 cup dry red wine
1 1/2 Tbsp. granulated sugar
Nutrition Facts (Per Serving)
Calories: 132
Protein: 2 grams
Carbs: 27 grams
Fat: 1 gram
Picture courtesy of Kitchen Stewardship
When you have a heap of leftover rice to use up, turn it into a healthy dessert. This is the kind of recipe that’s quick to get in the oven.
Dump the rice in a baking dish, sprinkle raisins on top, and in a separate bowl stir together all the other ingredients before pouring them over top. An hour later, your whole kitchen will smell like cinnamon vanilla, and you’ll have a homemade rice pudding that’s warm and ready to eat up by the spoonful.
Serves 6
Ingredients
2 cups cooked rice
1/3 cup unsweetened applesauce (or sucanat)
3 large eggs, lightly beaten
2 cups low-fat milk
1 Tbsp. vanilla extract
1/4 cup raisins (double if desired)
1 tsp. ground cinnamon
1/4 tsp. salt
Nutrition Facts (Per Serving)
Calories: 214
Protein: 8 grams
Carbs: 36 grams
Fat: 4 grams
Picture courtesy of Sprinkled with Health
Crushing up Oreos isn’t the only way to make a dessert taste like cookies and cream.
You can make a chocolatey dessert and smother it in a creamy frosting, but that’s not quite the same. Now with Legion Cookies and Cream Whey+ protein powder, you can get the flavor you love without the processed white flour.
A mix of real cookie crumbs and whey isolate, it can be added to protein shakes for an instant hit of cookies and cream. Or, like in this recipe, the whey protein can complement the flavor of chocolate sandwich cookies.
With these bars, the 20 grams of protein will keep you full a lot better than a bag of Oreos.
Serves 4
Ingredients
8 1/2 Tbsp. agave nectar (or IMO syrup)
1/2 tsp. vanilla extract
3 heaping scoops (100 grams) Cookies and Cream Whey+ protein isolate
2 Tbsp. coconut flour
2 Tbsp. granulated stevia (optional)
1/4 tsp. salt
3 sugar-free chocolate sandwich cookies (such as Murray’s)
Nutrition Facts (Per Serving)
Calories: 365
Protein: 20 grams
Carbs: 44 grams
Fat: 2 grams
Picture courtesy of Pillsbury
Meringue is a great dessert for dieters because the whipped egg whites make it feel like you’re eating a lot even though it’s low-cal. However, lemon meringue gets tricky because any kind of pie can overshoot your macros with its buttery crust.
This low-fat pie has a base of crushed graham crackers and bran cereal instead, so each slice comes in under 200 calories.
Serves 8
Ingredients
Crust:
1 cup Fiber One bran cereal
2 sheets (8 crackers) low-fat honey graham crackers, broken into pieces
3 Tbsp. Splenda
1/4 cup light whipped butter
Filling:
1/3 cup fat-free liquid egg substitute
1/2 cup Splenda
1/2 cup granulated sugar
1/2 cup cornstarch
1/8 tsp. salt
1/2 cup freshly squeezed lemon juice
Meringue:
1/2 cup liquid egg whites (about 4 egg whites)
1/8 tsp. cream of tartar
1/4 cup Splenda
1/4 cup granulated sugar
1/4 tsp. vanilla extract
Nutrition Facts (Per Serving)
Calories: 187
Protein: 3 grams
Carbs: 39 grams
Fat: 3 grams
Picture courtesy of The Café Sucre Farine
This cake is a simple classic that doesn’t take much effort to bake.
Since the ingredients are pantry staples – except maybe the powdered sugar in the lemon glaze – that cuts down some of the work. But so does the fact you can measure almost everything in a single-serving yogurt container.
In France, where the cake is called Gâteaux de Mamie, a half-cup of yogurt often comes in glass jars. A plastic yogurt cup can work too, anything from 0% to full fat. Just be sure to fill it to the same level of the yogurt, a little way from the top.
Want every slice to have less than 10 grams of fat? Substitute 1/2 cup egg whites (about 5) for the whole eggs.
Serves 12
Ingredients
Lemon Cake:
1/2 cup non-fat plain Greek yogurt (1 jar)
1 cup granulated sugar (2 jars)
3 large eggs
1 1/2 cups all-purpose flour (3 jars)
2 tsp. baking powder
1/2 tsp. salt
Zest of 1 medium lemon
1/2 cup sunflower oil (1 jar)
Glaze:
1/4 cup freshly squeezed lemon juice
3/4 cup powdered sugar (1 1/2 jars)
Nutrition Facts (Per Serving)
Calories: 254
Protein: 4 grams
Carbs: 37 grams
Fat: 11 grams
Picture courtesy of Passing the Relish
When you think of pumpkin desserts, flan probably isn’t the first to come to mind. Yet because the baked custard has a natural caramel flavor – helped by caramel sauce, if you prefer – this low-fat flan is a delicious way to use fresh pumpkin.
If you really want to start from scratch, cut a pumpkin in half and clean out the inside to roast in a 350-degree oven for about 45 minutes. Then you won’t need to use a can of pumpkin puree.
Serves 8
Ingredients
1/2 cup sugar (or low-fat caramel sauce)
1 can (12 oz.) non-fat evaporated milk
1/2 cup skim milk
1/4 cup granulated sugar
1 large egg
2 egg whites
1 1/4 tsp. pumpkin pie spice
Nutrition Facts (Per Serving)
Calories: 122
Protein: 5 grams
Carbs: 24 grams
Fat: 1 gram
Picture courtesy of Food Network
Dessert doesn’t have to be heavy. Mousse is a great way to satisfy a sweet tooth when you’re practically full, and this one is light not just in texture but also flavor with a burst of fresh lemon.
This recipe takes minimal ingredients to prepare, so it’s a great trick up your sleeve for when you forgot the dessert for a dinner party. You can make it out of regular kitchen ingredients: egg whites, Greek yogurt, half a lemon, and of course sugar.
Serves 4
Ingredients
2 egg whites
1/4 cup granulated sugar
Pinch of salt
1 1/2 cups low-fat plain Greek yogurt
1 tsp. lemon zest
1 Tbsp. lemon juice
Nutrition Facts (Per Serving)
Calories: 121
Protein: 10 grams
Carbs: 18 grams
Fat: 2 grams
Picture courtesy of Tarla Dalal
Carrot cake isn’t the only classic dessert to use the naturally sweet root vegetable. This quick dessert made from steamed carrots can be made in less than 15 minutes. Because the carrots are grated first, they don’t take long to evenly cook.
Then they’re finished in a cast-iron pan for a couple minutes with ghee (clarified butter), sugar, and milk. The final touch is ground cardamom, making gajar halwa India’s answer to carrot cake.
Serves 3
Ingredients
3 cups grated carrot
1 Tbsp. melted ghee
2 Tbsp. granulated sugar
2 Tbsp. milk powder
2 Tbsp. skim milk
1/4 tsp. ground cardamom
Nutrition Facts (Per Serving)
Calories: 133
Protein: 3 grams
Carbs: 22 grams
Fat: 4 grams
Picture courtesy of Foodie Fiasco
Pass up the pint at the grocery store, which adds up to about 1,000 calories if you eat it all in one sitting, and make a healthy homemade alternative.
To prepare this protein-packed frozen dessert without an ice cream maker, whisk all the ingredients together, and pour them into an ice cube tray before freezing. Use a blender to turn them into a frozen dessert, adding almond milk as needed to get a creamy texture.
The final result? This whole recipe makes three servings by ice cream manufacturer standards, but if you devour every spoonful, that’s just 120 calories.
Serves 1
Ingredients
1 cup unsweetened almond milk
1 scoop Dutch Chocolate Plant+ protein powder
1 Tbsp. unsweetened cocoa powder
1 packet stevia
1/4 tsp. vanilla extract
Nutrition Facts (Per Serving)
Calories: 120
Protein: 17 grams
Carbs: 3 grams
Fat: 3 grams
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Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
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That means you can say “yes” now and decide later. You really have nothing to lose.
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $299.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
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