Protein Microwave Desserts

Crush your sugar cravings in less than 10 minutes with these easy desserts

Feb 24, 2024

Having a sweet tooth is frustrating sometimes, isn’t it?

Imagine just finishing dinner and feeling that sugar craving hit you, only to realize there’s nothing good in the pantry or fridge.

And with the grocery store a 20-minute ride away and about to close, the obvious option of grabbing your favorite ice cream seems out of reach.

Plus, you’ve stayed disciplined with your diet for most of the day anyway, and having one of your favorite desserts after dinner would just undo all of the progress you’ve made.

I’ve been in this dilemma myself countless times.

After a long day, the last thing I want is to settle for a piece of fruit or peanut butter on a spoon as my evening treat.

Instead, I want something as satisfying as a steakhouse dessert, that makes me look forward to the end of dinner.

The only problem with that is unless you’re a sous chef or a sweet genius, making a healthier dessert that is satisfying and quick to make at home, is next to impossible.

That is until you choose to accept your mission of making these protein microwave desserts.

From a gooey lava cake to a warm apple crumble, these desserts take less than 10 minutes to make and taste great for being under 400 calories each.

Made with protein powder, sugar substitutes, and some pantry staples, you won’t need a crazy amount of special ingredients to throw them together in no time. So if you’re ready to stop the after-dinner sugar cravings dead in their tracks, indulge yourself with these protein desserts!

Here are a few notes regarding the recipes:

Use a protein powder that you’ve tried before in each recipe.
- The ones I use will have links in the ingredient list.
Make the lava cake under 200 calories by halving the ingredients.
Make the lava cake gooier by microwaving it for less time.
Soften the butter for the apple crumble by microwaving it for 15-20 seconds.
Sift the dry ingredients for the lava cake to avoid clumps in the batter.
Use apples that won’t get mushy in the crumble like Fuji or Granny Smiths.

Chocolate Lava Cake

37G Protein Per Serving | 364 Calories | 5 Minutes | 1 Serving

Ingredient List

1 scoop chocolate whey protein powder (31g)
3 tbsp cocoa powder
2 tbsp brown sugar zero-calorie sweetener
1 tbsp flour
1/4 tsp baking powder
Pinch of salt
1 egg
1/2 cup of fat-free milk
1/2 tbsp butter, melted
1/4 tsp vanilla extract
30 sugar-free chocolate chips (7g)
Cooking spray
Confectioner’s sugar substitute (for serving)
Light or fat-free whipped topping (for serving)

Cooking Instructions

Coat the inside of a shallow bowl with cooking spray.
Add the protein powder, cocoa powder, brown sugar, flour, baking powder, and a pinch of salt then mix.
In a separate bowl mix the egg, milk, melted butter, and vanilla extract.
Pour the liquid ingredients into the dry ingredients and stir until smooth.
Microwave the sugar-free chocolate chips for 30-40 seconds until melted.
Add the melted chocolate chips to the middle of the lava cake batter. Microwave the cake for 60 - 75 seconds.
Top the cake with the zero-calorie confectioner’s sugar and optionally, the whipped topping. Enjoy!

Apple Crumble Bowl

24G Protein Per Bowl | 250 Calories | 5-7 Minutes | 1 Serving

Ingredient List

Filling

1 apple, peeled and roughly chopped (113g)
2 tsp brown sugar substitute
1 tsp granulated sugar substitute
1 tbsp lemon juice
1 tbsp light whipped topping
1 tsp cornstarch
1/2 tsp cinnamon
Pinch of nutmeg

Crumble Topping

1 scoop vanilla protein powder (31g)
2 tsp rolled oats
1 tsp sugar-free maple syrup
1 tsp brown sugar substitute
1/2 tbsp butter, softened
1/2 tsp cinnamon
Pinch of salt

Cooking Instructions

Mix the cornstarch with the lemon juice. Add the cornstarch mix to a microwave-safe bowl along with the chopped apples, brown sugar, granulated sugar, whipped topping, cinnamon, and nutmeg.
Stir everything together well. Microwave the apples for 3-4 minutes, stirring them halfway through cooking. Remove and set aside.
To another bowl add the softened butter, maple syrup, and protein powder together. Mix until crumbly and add more maple syrup if it’s still too dry.
Add the rolled oats, brown sugar, salt, and cinnamon to the crumble. Mix until well combined.
Add half of the crumble to the bottom of a bowl. Top with the apple filling then add the other half of the crumble on top. Serve with low-calorie whipped topping and enjoy!