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One of the things I am passionate about is making sure that my little guy is well fed and healthy – without me having to argue with him to eat his greens! 

aerial view of stack of pancakes with raspberries on top with text overlay - 5 healthy protein desserts especially for kids , to make sure they are healthy, happy and getting proper nutrition. Guest Post by Adam

Luckily, I don’t have a fussy eater (he’s just like his dad!) and he’s always willing to try new things. After hearing what Adam had to say about the introduction of small amounts of protein into children’s’ diets I definitely wanted some recipe inspiration and what better way to do that than with dessert! Because let’s be honest, no kid can argue with chocolate (and I think my kid loves it most) but I wanted a healthier (and less sugary) way of giving it to him. Thankfully Adam is sharing 5 different recipes to subdue the sweet tooth and allow them to enjoy dessert in a healthier way!

Adam bio picture resting at the gymA Bit About Adam:

Adam is a marketing lecturer, bodybuilder, uncle and blogger at that can help you to find the cheapest supplements, honest supplement reviews and shares his protein baking recipes with everyone.

*Guest Post*

As a bodybuilder, it’s easy to fall into the trap of “the more supplements the better” – However, my knowledge of marketing (and a bit of common sense) actually means that I’m quite “numb” to the supplement industry. On the other hand, one supplement I would recommend to almost anyone is protein powder, not just to drink, but also to bake with.

When I was a kid, I was overweight, it didn’t bother me when I was really young, but growing up and becoming a teenager, it started to become an issue. I’ve got a couple of nephews (and 1 niece) and I don’t want them to go through what I did,  so whenever I can I like to try and create healthy desserts with them.

Today I want to share 5 of my low-calorie sugar-tooth killing desserts with you and some of them incorporate baking with protein powder. If this is something you’ve never done before, then I’d recommend you check out these tips before starting to bake with protein.

Protein Pancakes

protein pancakes on plate with ingredients in the background and bananas on the pancakes

Whether you’re wanting a sweet breakfast, snack or dessert after dinner – these protein pancakes are super easy to make, really healthy and will leave you with no guilt.

You’ll need only 3 ingredients:
  1. Protein powder
  2. Eggs
  3. Banana


Sugar-Free Trifle Cream

My mam’s favourite dessert is trifle, which means that as a kid, we ate a lot of trifle.

Fortunately – it’s pretty easy to make a low calorie & sugar-free alternative. So simple in fact that it’s barely even a recipe – but if you’ve got kids with a sweet tooth – you can give them this without worrying.

You’ll need:
  • Sugar-free jelly (I personally use hartleys sugar-free jelly – which you can get from any supermarket- If I’m being lazy though, I’ll buy the 10 calorie pre-made pots.)
  • Sugar-free jello or sugar-free angel delight (Jello is an American brand, so it might be harder to find if you’re in the UK (like me). If you can’t find jello – then angel delight will do nicely. You can get that anywhere (just make sure its the lower calorie version)
  • Semi-skimmed milk
  1. Mix the jello or angel delight with the skim milk, whisk it up and leave it in the fridge.
  2. Make up the jelly according to the instructions and allow it to set.
  3. When the jello/angel delight has set – simply spoon it out over the jelly.
  4. Chop up some strawberries, blueberries and raspberries too and add them to a bowl.

Now you have a healthy dessert in minutes!

Healthy trifle cream with jelly on top- 5 healthy protein desserts for kids

Microwave Protein Mug Cake

This is soooo easy and is becoming increasingly popular. So popular that many of the online supplement retailers are latching onto this recipe and selling ready-mix cake bags. In all honesty, you don’t need to buy these. Just make your own – the original way. Oh and this takes about 2 minutes (if that) to make.

You’ll Need:
  • 1 Scoop Whey Protein Powder
  • 1 Egg white
  • ¼ tsp baking powder
  • 1 tsp sweetener
  • Splash of almond milk or skimmed milk
  • 1 tsp of nut butter
  1. Pour all the dry ingredients into a mug & mix together
  2. Add a splash of milk and mix until a thick gloopy texture has formed
  3. Add a spoonful of nut butter and continue to stir (you may need to add extra milk)
  4. Microwave for 30 seconds. Keep an eye on it as you may need to stop after 20/25 seconds if the cake rises above the mug. If the cake rises above, stop and stir with a spoon or fork before putting back in the microwave for an extra 10-15 seconds.
  5. Remove from the microwave. The cake should be cooked & moist. If all the batter isn’t cooked that’s fine. Do not put back in the microwave as this will overcook the whey protein powder and make the final cake rubbery in texture. (YUK)

I eat this straight out of the mug because it’s a perfect “before bed” snack for me but even a third of these is enough for my 6-year-old nephew.

Protein Mug cake - 5 healthy protein dessert recipes for kids

Protein Packed – Sugar-Free Trifle

This is a combination of the above 2 recipes and it tastes awesome.

You’ll Need:
  • Protein Mug cake (ingredients above)
  • Sugar-free trifle cream (ingredients above)

You want to make your protein mug cake, but let it sit in the mug for a few minutes after its finished cooking. Then dig your spoon in the side of the mug and tip it out. Cut the cake into sponge fingers and place in the bottom of a bowl.

Layer the above sugar-free trifle cream & top with berries.

This is the ultimate indulgence without any of the guilt. I can make a batch of this and split it up between me, my girlfriend and nephews = winner.

Protein Mousse

This is my absolute favourite bedtime snack. It actually tastes like I’m eating real mousse and it’s so SO filling. Plus, it’s probably the easiest recipe on this list too because it involves no baking.

You’ll need:
  • Chocolate Casein Protein Powder
  • Sweetener
  • Reduced Calorie Cocoa Powder
  1. Pour 175ml water into a bowl
  2. Add the sweetener & coco powder and stir
  3. Add 1 scoop of casein protein powder
  4. Mix with a spoon – or for best results mix with a hand whisker.
  5. Add more liquid as needed and keep whisking until the desired consistency is reached.

Casein powder forms a thick gloopy texture when mixed with water or milk (unlike whey protein powder) and when the above method is followed, the end result is a mousse. The addition of cocoa powder gives your mousse a more rich chocolate flavour.


  • It’s important to remember that protein is filling, so whereas I would have given the instructions for a single serving, children will need far less. From experience 1 of these servings of any of the above recipes would easily do 2 children (possibly 3.)
  • I am by no means saying that you should start giving your children protein shakes instead of meals – however you can easily use protein supplements to make healthier desserts with less sugar & less fat. What parent doesn’t want that?

Find More of Adam

I have experience with a ton of different protein recipes using a variety of different protein supplements. You can check out my reviews, recipes and other ramblings at my protein site and you can follow me on:

YouTube | Facebook | Twitter | Site

You may also be interested in the Clean Eating Index 

5 healthy protein desserts especially for kids , to make sure they are healthy, happy and getting proper nutrition. Guest Post by Adam

25 comments on “5 Healthy Protein Desserts for Kids”

  1. Hi Charlotte I was recently reading about how Grandparents are guilty of spoiling their grandchildren with sugar filled food and drinks. I know that treats are okay but perhaps the article has a point. This is a great article by Adam and thanks for the ideas which I will be using with my grandchildren.

  2. These all look so delicious especially the mug cake. I think my kids would really like the pancakes, too.

  3. Ooooo all three of these look beyond tasty!!!! I will have to make these for my daughter since I’m always looking for new protein ideas for her!

  4. All of these look and sound great! Forget the kids, I want to make them for myself. 🙂 Such a great way to sneak in protein and keeping the kids happy.

  5. I just bought my first container of protein powder last week. I tried it in smoothies for the kids and they hated it. I thought I had wasted my money but now you have me the idea of putting it into baked goods!! Thanks!

  6. I never thought of making any of these for dessert. I’ll have to give them a try. Thank you for sharing!

  7. I wouldn’t have thought dessert could be healthy, but these are truly awesome ideas! I checked this out on your Facebook page, and I’m glad I dropped by to read about it!

Comments are closed.