5 Ingredient Jam-packed Protein Cakes

One of my biggest frustrations over the past couple of months has been my inability to build muscle. I changed up my workouts, tried out new activities, nothing was helping.

As part of my shifting and staying motivated project, I decided to take a long hard look at my diet to see if there were areas I could adjust to give me the results I wanted.

I began to use MyPlate to analyze my macronutrient (protein, carb, fat) consumption and was surprised to see that I was only having 25 grams of protein a day; a big problem if you’re trying to build muscle.

Given my current training plan, I should be in the range of 85 – 110 grams of daily protein. Needless to say, I’ve been on a mission to increase my protein intake with healthy, whole food, balanced options. No whey, limited soy, and no expensive supplement type bars!

As a first step, I wrote down a general outline of what I eat on a daily basis, then tried to brainstorm ways to add protein to each meal.

State

Breakfast

AM snack

Lunch

PM snack

Dinner

PM snack

Base diet almond milk, berries, spinach chiaseed, almond milk, stevia, apple, veggies  Grain, veg or animal protein,   vegetables Vegetable sticks, hummus  Salad, nuts/seeds veggies or fruit
Future protein adds  1 serving vega shake and go  2 tablespoon nut butter animal protein
vegetable protein ?????

 

Some animal protein options that I love:

  • Cook chicken breasts on the weekend and add to salads, soups, and sauces throughout the week.
  • Make a double batch of salmon cakes and keep them in the freezer for quick snacking.
  • Use cooked protein as a base for vegetable dips.
  • Quick and easy extra lean ground meat patties – 1 lb. meat (I like bison), 1 onion, 2 tablespoon ground flax, 1 egg. Mix and bake at 375 for 30 minutes.

Making the changes was relatively easy, but I couldn’t figure out how I could create a high protein evening snack. I wanted something that was:

  • Easy
  • Could be made ahead of time
  • Between 100-150 calories
  • 15g protein or more
  • Sugar-free

I tried microwaved coconut flour + egg (so gross), sweet egg omelets (I hate omelets), and even dessert hummus (I just couldn’t get into it).

Then something magical happened…

I haven’t been this excited over a recipe in a really, really long time!!

 

Chocolate Jam-packed Protein Cake
Author: 
Recipe type: Gluten free, Dairy free, Sugar free, Yeast free, Corn free, Grain free
Prep time: 
Cook time: 
Total time: 
Serves: 1
 
Finally, an evening dessert I can feel good about eating. These grain-free, gluten-free cakes have 15 grams of protein, 6 grams of fiber, and under 100 calories. I know I’ll stay satisfied until bedtime and get my chocolate fix.
Ingredients
  • 2 tablespoon non-flavored hemp protein powder or other protein powder *see note
  • 1 tablespoon cocoa powder
  • ¼ cup egg whites
  • 1 tablespoon unsweetened apple sauce
  • 10 drops liquid stevia or ½ tablespoon honey or other sweetener
Instructions
  1. Preheat oven to 375F.
  2. Combine all ingredients in a small bowl and mix until fully incorporated.
  3. Drop mixture into a ~250mL (1 cup) oven safe ramekin. I purchased a bunch at Superstore for $1 each!
  4. Place in the preheated oven and bake for 20-25 minutes, or until a toothpick inserted comes out clean.
Notes
If you have chocolate protein powder, replace the hemp protein and cocoa powder with 3 tablespoon protein powder.

View Nutritional information (once on page scroll down)

 

Vanilla Jam-packed Protein Cake
Author: 
Recipe type: Gluten free, Dairy free, Sugar free, Yeast free, Corn free, Grain free
Prep time: 
Cook time: 
Total time: 
Serves: 1
 
Bake a couple of these cakes on the weekend, freeze, and grab when you need them.
Ingredients
  • 3 tablespoon non-flavored hemp protein powder or other protein powder *see note
  • ¼ cup egg whites
  • 1 tablespoon unsweetened apple sauce
  • ½ teaspoon pure vanilla extract
  • 10 drops liquid stevia or ½ tablespoon honey or other sweetener
Instructions
  1. Preheat oven to 375F.
  2. Combine all ingredients in a small bowl and mix until fully incorporated.
  3. Drop mixture into a ~250mL (1 cup) oven safe ramekin. I purchased a bunch at Superstore for $1 each!
  4. Place in the preheated oven and bake for 20-25 minutes, or until a toothpick inserted comes out clean.
Notes
If you have vanilla protein powder, replace the hemp protein and vanilla extract with 3 tablespoon protein powder.

View Nutritional Information (once on page scroll down)

Importance of protein for athletes

Think of protein as the building blocks of your body. Protein consists of a combination of amino acids – structures that combine in a bunch of different ways to help build and support our tendons, muscles, bones, and other tissues.

Protein isn’t stored in the body, so it’s important for us to eat it frequently, and ensure we’re eating enough of it! If you’re fairly active, the protein that you eat is used to repair and rebuild muscle that is broken down during your exercises and helps to store carbohydrate as glycogen. Carbohydrates are ideal to fuel your workouts, whereas protein is required to rebuild after exercise.

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Gosh, I just love these cakes and hope you will too! I enjoyed a chocolate one with a dollop of roasted cashew nut butter on top (mmm) while I worked on updating my FAQ and Training pages last night. We’re getting quite the collection of questions, programs, and workouts, oooeee!

Have a fabulous Friday :)

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Comments | Leave Your Comment

  1. Hi, I looked at other comments but don’t think anyone else asked this: I have fructose malabsorption and can’t have apple. What would you suggest as an alternative to the apple sauce? Thanks!

    • Hi Vasti – you could probably use pureed pumpkin. I’ve never tried it, but it may work!

  2. Thank you! I just made these with chocolate protein powder and still used the cocoa powder. I sprinkled the top with 1/2 tsp. of mini chocolate chips and my teenaged son proclaimed them delicious. This & a green smoothie sounds like a breakfast winner for my kids!

    • I forgot to say I tripled the recipe and baked them in sprayed muffin liners for 6 muffins

    • Yum! I’m so happy that you like them, Tonya!

  3. Made these just now and they are so yummy! Nearly like a real chocolate cake I’ve found my new favorite dessert :) I had some trouble with them sticking to the ramekin though, even though I sprayed with oil? Any suggestions to stop this happening?

  4. hi its me again i m sorry but as english is not my first language i made a mistake, about what dairy means
    :( forget what i said before lol things that happen when you mix different languages
    :)

    • That’s okay, no need to apologize. I’ve tried the cakes with flax eggs and while they don’t puff up as the ones with egg do, they’re still just as good!

      • Oh, may I ask how exactly you prepared them with flax “eggs”? I’m not that experienced with flax eggs but would love to try these delish-looking protein cakes.

        • For sure, all you have to do is mix 1 tablespoon of freshly ground flax seed with 3 tablespoons of water and let it sit for a couple of minutes. Voila, you have a flax egg! Enjoy :)

  5. hi leanne love your recipes=) ill definitely try this one! it looks great,
    i think you should check the tags on top of the recipe,
    because its tagged as dairy free and the recipe has eggs, ill try usind flax eggs and see how it works :)

  6. So excited to try these! I always get a sweets craving at night. These will be PERFECT.

    May I ask why you omitted whey protein as a protein source?

    • I use them for that same reason, Irene! I’m actually allergic to casein and lactose, so I can’t have whey :(

  7. Dear Leanne, do you have suggestions how to veganize those protein-cakes? Or do you know any other options to use protein powder in baking / cooking?

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