25

LOW CARB
DESSERTS
You can make in minutes!

ERIN PALINSKI-WADE, RD, CDE

 HIGH PROTEIN

Sprinkle Cake Pops

INGREDIENTS

1/3 cup chocolate protein powder of your choice

1/3 cup natural peanut butter

1/3 cup rolled oats

1/4 cup dark chocolate

Sprinkles (optional)

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 DIRECTIONS

Melt natural peanut butter in the microwave for about 45 seconds,

until is is easily stirred.

Mix together protein powder, oats, and peanut butter to create the
batter.

Refrigerate for 1 hour to allow mixture to firm.

Once firm, roll into 6 equal sized balls.

Insert a paper straw (cut in half) into each ball to create the pop
stick.

Melt dark chocolate in a small bowl. Dip each ball into the
chocolate and coat evenly.

Top with sprinkles and refrigerate to harden.

Serve chilled and enjoy!

NUTRITION FACTS
175 calories, 14 gm carbs, 7 gm protein, 11 gm fat

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 High Protein
 Banana Chocolate Chip
Breakfast Cookies

INGREDIENTS DIRECTIONS
Preheat oven to 400 F and line a cookie sheet
1 large banana, mashed with parchment paper.
¾ cup low fat Greek In a large bowl, mash large banana and add
yogurt, vanilla in Greek yogurt; mix well. Whisk egg and add
to liquid ingredients.
1 egg
Fold in dry ingredients (everything but the
1 cup oat flour chocolate chips) and mix well.

¼ tsp vanilla Add in chocolate chips and mix until evening

distributed.
1 tsp baking powder
Scoop dough by the tablespoon onto lined
¼ tsp salt cookie sheets and bake for 15-18 minutes
until edges are light brown.
½ cup dark chocolate
chips  Serve warm or cooled and store leftovers in
refrigerator. 
NUTRITION FACTS
64 calories, 9 gm carbs, 3 gm protein, 1.5gm
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 Flatout Greek
Yogurt Ice Cream
Sandwich

INGREDIENTS
11 Flatout 5 Grain Flax Foldit

2 tbsp mini dark chocolate chips

1 tsp mini dark chocolate chips

1/2 cup low fat vanilla Greek yogurt

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 DIRECTIONS

Cut the Flatout Foldit as it’s most narrow part to make two even
pieces and place onto a sheet of wax paper.

Place two tablespoons of the mini dark chocolate chips in a small

bowl and microwave at 30 second intervals until melted.

Spread the melted chocolate evenly over each Flatout Foldit piece
until the surface has been covered. Place the pieces in the
refrigerator and allow chocolate to harden. Once the chocolate has
hardened, remove from the refrigerator.

Spread ½ cup of vanilla Greek yogurt evenly over the top of one
chocolate covered piece

Sprinkle the remaining one teaspoon of mini chocolate chips on

top of the yogurt.

Place the remaining chocolate covered Flatout Foldit on top of the

yogurt, with the chocolate side facing up. Place sandwich into
freezer and allow yogurt to harden.

Once yogurt has frozen, slice the sandwich in half and serve

NUTRITION FACTS
159 Carbohydrates: 22gm Fiber: 3.5gm Sugar: 12gm Protein: 9gm
Fat: 6 gm Saturated Fat: 2.5gm  Trans Fat: 0gm Cholesterol: 0mg
Sodium: 197mg

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 Cinnamon Oat
Mango Bites

INGREDIENTS DIRECTIONS
Mix together oats, sugar, cinnamon, and
3/4 cup rolled oats⠀
baking powder and grind together in food
1/4 cup brown sugar⠀
processor to create a fine flour.
1 TBS cinnamon⠀ Add in egg and milk and mix to create a
1/4 tsp baking powder⠀ batter. ⠀
1 pinch salt⠀ Bring a lightly greased skillet over medium
heat. ⠀
1 egg⠀
Dip mango cubes into batter and place on
1/3 cup milk⠀
skillet. Allow to brown evenly on both sides. 
3/4 cup mango, cubed⠀ Serve warm and enjoy!

Tip: This batter can be used with any fruit, so

try out banana slices, apple slices, or even
pineapples!
NUTRITION FACTS
http://erinpalinski.com 39 calories, 8gm carbs, 1gm fat, 1gm protein 
 SLIMMED DOWN

Brownie with
Cream Cheese Frosting

INGREDIENTS DIRECTIONS
3 Tbs oat flour or rolled oats⠀ In a lightly greased mug or ramekin,
⠀
1 ½ Tbs cocoa powder⠀ mix together dry ingredients.
⠀
1 pinch of salt⠀
⠀
½ tsp stevia⠀ Add in wet ingredients and mix
⠀
1 tsp sugar⠀ evenly.
⠀
¼ tsp baking powder⠀
⠀ Microwave on high for 30-45 seconds
¼ cup apple sauce⠀
⠀ or until cooked throughout.
½ tsp vanilla⠀
⠀
3 Tbs low fat milk ⠀
Icing⠀  Top with frosting and enjoy
⠀
2 Tbs fat free cream cheese⠀ (sprinkles optional)! 
⠀
2 Tbs low fat Greek yogurt
(plain or vanilla)⠀ NUTRITION FACTS
⠀
½ tsp sugar or 1 pinch stevia⠀
⠀ Calories 130 Carbs 22gm Fiber 3gm
1/8 tsp vanilla Protein 9gm Fat 2gm ⠀
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 REFRESHING
Watermelon Cake

INGREDIENTS DIRECTIONS
1 whole seedless Cut the watermelon ends off to create a flat
watermelon (about 6 lbs) base and top. Cut off all the green skin from
8 ounces whipped toping the watermelon sides. Use the knife to
smooth out the sides to make into a cake
of your choice (or use
shape (be as symmetrical as possible).
Greek yogurt instead)
1 mango, diced
With thawed whipped topping, frost your
3 kiwi, peeled and sliced watermelon cake, evenly distributing the
1/2 cup blueberries whipped cream.

With mango pieces, sprinkle on top in center.

Sprinkle blueberries around to cover the rest
NUTRITION FACTS of the top of the cake.

130 calories, 22gm carbs,

With kiwi slices, press on the bottom edges of
3gm fiber,  9gm protein,
the cake to form a border all the way around.
2gm fat⠀
Chill to firm the frosting. Cut and serve
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 Skinny Cinnamon
Roll Mug Cake with
Cream Cheese
Frosting

INGREDIENTS
Filling
Medjool dates, 1, pitted (you can get these right
¼ cup oat flour in the produce section of any grocery store)
2 Tbs rolled oats
¼ tsp cinnamon
¼ cup mashed banana
1 pinch salt
¼ tsp baking powder
½ tsp cinnamon Icing
pinch of salt 2 Tbs fat free cream cheese
1/3 cup lowfat plain Greek 2 Tbs low fat Greek yogurt (plain or vanilla)
yogurt ½ tsp stevia
1 tsp stevia 1/8 tsp vanilla
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 DIRECTIONS

Spray a large mug (or two small mugs) with non-stick cooking
spray. In a small bowl, mix together oat flour, rolled oats,
cinnamon, baking powder, salt, and stevia.

Add in mashed banana and yogurt to form dough. In a separate

bowl, mash the date and add in cinnamon and salt (you can also do
this in a food processor and add in a bit of water for a thinner
textured filling if desired).
.
Place ½ of dough into the mug. Pour ¾ of date filling on top and
then add remaining dough. Cover with the remaining filling.
Microwave on high for 60-90 seconds or until cooked throughout.
.
While mug cake is baking, mix together cream cheese, Greek
yogurt, vanilla, and stevia in a small bowl or food processor. Top
cinnamon roll with icing when warm. Remaining icing can be
stored in the fridge for up to 3 days.

NUTRITION FACTS
186 Calories 32 gm Carbs, 3 gm Fiber, 8gm Protein, 2 gm Fat

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 Homemade
Sweet & Salty Nut Bars

INGREDIENTS
1 1/2 cups unsalted almonds chopped
1 1/2 cups unsalted peanuts chopped
1 cup unsalted walnuts chopped
3/4 cup puffed millet
2 cups natural peanut butter
2 cups marshmallow s
1 tbsp coconut oil
1 tsp sea salt
1/3 cup dark chocolate
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 DIRECTIONS
In a food processor, chop nuts (if needed). In a large bowl, mix
together nuts, millet, and sea salt.

Bring a large pot over medium heat. Melt coconut oil and mix in
peanut butter. Once peanut butter has begun to thin, add in
marshmallows and stir until melted.

Remove from heat. Pour nut mixture into the pot and stir until all
nuts have been evenly coated.

Pour mixture into a lightly greased glass 13x9 pan. Using a rubber
spatula or wax paper, press down on mixture so that it completely
covers the bottom of the pan.

Place pan in the refrigerator and allow to cool for 2 hours. Remove
from the refrigerator before the mixture hardens completely

Fill pan over onto a cutting board and tap lightly to remove. On
the cutting board, slice the block evenly into your desired sized
bars.

Once the bars have been cut, melt the dark chocolate and lightly
drizzle over the bars. Place bars back in the refrigerator to allow
chocolate to harden. Store in the refrigerator for up to 10 days.

NUTRITION FACTS
277 calories, 12 g CARBS, 4g FIBER, 20 g FAT, 9 g PRO, 55 mg
sodium, 5 g sugar

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 Raw Vegan Cookie Dough
Bites

INGREDIENTS DIRECTIONS
1 cup chickpea flour⠀ In a bowl or food processor (I used both
when testing this and found the food
1/2 tsp vanilla extract⠀
processor to be much easier, but you can
1 tbsp agave⠀
use a bowl as well if you don’t have access
2 tbsp maple syrup⠀
to one) mix together the flour, vanilla,
1 tbsp stevia⠀ agave, salt, syrup, and stevia to form a
1/4 tsp salt⠀ dough. Add in the milk as needed to
2-3 tbsp low-fat milk moisten the mixture until you get the
(you can also use almond perfect cookie dough texture.
or soy milk)⠀
Finally, mix in the chocolate chips and
3 tbsp mini dark
form into balls to eat and enjoy. You can eat
chocolate chips
right away or store in the fridge for up to
one week (or freeze and enjoy for up to 2
NUTRITION FACTS
months).
Calories: 202 Total Carbs: 33 gm
Fiber: 5 gm Protein: 7 gm Fat: 5 gm http://erinpalinski.com
 Low Calorie
PEANUT BUTTER CUPS

INGREDIENTS DIRECTIONS
In a small bowl, mix together the peanut
¼ cup powdered
butter powder, water, and 1 teaspoon stevia.
peanut butter ⠀ In a separate bowl mix together cocoa
¼ cup cocoa powder⠀ powder, yogurt, milk, and 1 teaspoon stevia.
¼ cup 70% cocao dark
chocolate chips⠀ While mixing, melt the dark chocolate chips
¼ cup part-skim milk in a separate bowl. Line a mini muffin tray
2 Tbs low fat Greek with liners, then drizzle dark chocolate to
coat the bottom of each mini muffin liner.
yogurt⠀
Pour 1 teaspoon of peanut butter on top of the
2 tsp stevia⠀
dark chocolate, then top with 1 teaspoon of
2 Tbs water cocoa mixture.

NUTRITION FACTS (Optional: blend together cocoa mixture and

peanut butter and pour 2 tsp into each mini
(makes 24 servings)
muffin holder). Cover tray with plastic wrap
16 calories, 2 grams carbs,
and freeze for two hours. Serve chilled and
1 gram protein, 1gram fat
enjoy! (You can also use popsicle holders to
⠀
http://erinpalinski.com make this recipe as a popsicle treat instead!) 
 FROSTED
Watermelon Pizza

INGREDIENTS DIRECTIONS
1 large round slice of Using a pizza cutter, slice the
watermelon (1 inch thick, watermelon into even ‘pizza slices.’
cut from the center of the
Spread the Greek yogurt evenly over
watermelon)
the top of the watermelon.
1/2 cup plain Greek yogurt
1/4 cup sliced strawberries Top with strawberries and
1/4 cup fresh blueberries blueberries. Serve chilled and enjoy

NUTRITION FACTS
97 calories, 23 gm carbs, 3 gm
protein 
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 Raspberry Yogurt
Breakfast Cookies

INGREDIENTS DIRECTIONS
1 cup oat bran Preheat oven to 400 F. .
1 cup raspberries
fresh or frozen In a medium bowl mix whisk egg and add
in yogurt.
1 each egg
3/4 cup plain low-fat
Mix together dry ingredients and add into
Greek yogurt
egg/yogurt mixture to create a batter. Mix
1/3 cup sugar raspberries into batter until evenly
(optional) distributed.
1 tsp baking powder
Place 1 Tablespoon mounds of batter onto
a lightly greased baking sheet and bake
NUTRITION FACTS for 15-18 minutes, or until edges are
58 calories, 12 gm carbs, lightly brown in color.
1 gm fat, 3 gm protein
Serve warm or cool (keep leftovers
refrigerated)
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 Greek Yogurt Bark

INGREDIENTS DIRECTIONS
1 cup low fat vanilla Greek Spread Greek yogurt out on a sheet of
yogurt parchment paper about ¼ inch thick.
½ cup freeze dried fruit
Top with freeze dried fruit. Place in
(I used a combination of
the freezer for 3-4 hours, or until
raspberries, pineapple,
yogurt hardened.
and mandarin oranges
here) Break into pieces and enjoy chilled.

NUTRITION FACTS
90 calories, 12gm Carbs, 1 gm
fiber, 10gm Protein, 1.5gm Fat 

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 4-Ingredient
Brownie Dip

INGREDIENTS DIRECTIONS
1 Tbs 100% cocoa powder
In a small bowl, mix together dry
1 ½ Tbs oat flour ingredients. Add water gradually to
1 Tbs peanut butter form the dough.
powder
1 pinch stevia Slowly add water 1 Tbs at a time until
reaching the desired consistency.
3 Tbs to 1/4 cup water⠀

Top with dark chocolate chips if desired

and enjoy!

NUTRITION FACTS
Calories 70 Carbs: 8gm Protein: 3gm
Fat: 1gm
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 Blueberry Pie Bars

INGREDIENTS
Bottom Crust Layer Streusel Topping
1 cup coconut flour 2/3 cup old-fashioned oats
1 cup all-purpose flour 1/2 cup walnuts, finely chopped
1/2 teaspoon salt 2 tablespoons coconut oil, melted
1 large egg 1 tablespoon honey
1/4 cup honey
1 tablespoon ground cinnamon
1/4 cup plain Greek yogurt
1/8 teaspoon salt
2 tablespoons coconut oil, melted

Middle Layer
1 cup frozen blueberries
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 DIRECTIONS
Preheat oven to 375ºF.

Make your bottom crust layer by combining flours, salt, egg,

honey, Greek yogurt and coconut oil in a bowl. Mix well. Press
dough mixture into a greased 9 x 11 inch dish.

Pour frozen blueberries on top of the dough. Evenly distributing

to cover the dough. Set aside.

In a bowl, combine oats, walnuts, coconut oil, honey, cinnamon

and salt.

Sprinkle streusel over blueberries. Bake for 18-20 minutes. Enjoy!

NUTRITION FACTS
180 calories, 22 g CHO, 9 g FAT, 4 g PRO, 29 mg sodium, 7 g sugar,
4 g dietary fiber

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 Protein Chocolate Peanut
Butter Cup Milkshake

INGREDIENTS DIRECTIONS
2 tablespoons natural Add all ingredients in a blender.
peanut butter, creamy Blend until smooth. Add more
2 tablespoons cocoa liquid if needed.

powder
Top with your favorite toppings
2 medium bananas, frozen such as dark chocolate chips or
1 ½ cup low fat milk or chopped walnuts if desired.
substitute for almond Enjoy!
milk
NUTRITION FACTS
¼ teaspoon vanilla extract 250 Carbohydrat es: 29gm Fiber:
http://erinpalinski.com 3gm  Protein: 11gm  Fat: 12gm
 High Protein Donuts
with Chocolate Frosting

INGREDIENTS DIRECTIONS
One large mug, coated with Mix together dry ingredients and fold
cooking spray in mashed banana and Greek yogurt to
create dough.
¼ cup oat flour
2 Tbs rolled oats
Place dough in greased mug and
¼ cup mashed banana microwave on high for 60-90 seconds
¼ tsp baking powder or until cooked throughout (you could
1 tsp cocoa powder also place in a muffin pan or donut tray
pinch of salt and bake at 350 F for 10-12 minutes).

1/3 cup plain lowfat Greek

Allow to cool then plate and cut out
yogurt center hole to form a donut. Spread
1 tsp sugar almond fluffbutter over donut and
1 Tbs D’ Naturals Protein serve. Makes 2 servings.
Infused Almond Fluffbutter NUTRITION FACTS
188 calories, 21 gm Carbs, 2 gm Fiber,
http://erinpalinski.com 9gm Protein, 3.5gm Fat
 Chocolate Avocado
Banana Pudding

INGREDIENTS DIRECTIONS
1 ripe avocado, pitted and Combine all ingredients (except
mashed toppings) in a blender or food
processor.
2 small ripe bananas, peeled
and mashed Blend until smooth. For more
1/2 cup cocoa powder sweetness, sweeten with maple
3/4 cup plain almond milk (or syrup or your favorite
regular milk) sweeteners.

1/4 cup maple syrup

Refrigerate for 2 hours or until
1/2 teaspoon vanilla extract
firm. Top with walnuts and
1 tablespoon corn starch chia/flax seeds and
walnuts, for toppings enjoy that day!
chia seeds/flax seeds, optional NUTRITION FACTS
 233 calories, 34 g CHO, 13 g FAT, 5
g PRO, 8 g Fiber, 20 g sugar
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 Broiled Grapefruit

INGREDIENTS DIRECTIONS
Turn on broiler
1 grapefruit cut in half
(through the middle) On a prepared baking sheet, place
2 tablespoons raw honey grapefruit halves, cut side up. Drizzle
2 tablespoons brown sugar honey on each halves and top with
brown sugar.

Place under broiler for about 5-8

minutes, until brown sugar starts to
brown and caramelize.

Remove from oven and let cool. Eat

while warm.

NUTRITION FACTS
139 calories, 37 carbs, 2 gm protein
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 Slimmed Down
Black Forest Cake

INGREDIENTS
FOR CAKE: FOR FROSTING:
1 15.25-ounce box Devils Food 1 13.5-ounce can coconut cream
Cake Mix refrigerated overnight
1/4 cup nonfat plain Greek yogurt 2 tbsp powdered sugar
1 cup water
1/2 cup coconut oil melted
10 each dark chocolate cordial
cherries

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 DIRECTIONS
Preheat oven to 350 degrees F.

In a large bowl, combine cake mix, yogurt, water and coconut oil.
Blend until smooth.

In a prepared 9×13-baking pan, pour cake mix. Gently push

cordial cherries about 1/2-inch from each other into cake mixture.
Bake for 30-35 minutes or until toothpick inserted into cake
comes out clean. Let cake cool completely.

While the cake is cooling, make coconut whipped cream. In a

mixing bowl, add refrigerated coconut cream (just the cream, not
the liquid left at the bottom of the can). Using a hand mixer beat
coconut cream on high for 1 minute. Add powdered sugar and beat
for another 4 minutes. Refrigerate whipped cream until cake has
completely cooled. Spread coconut whip evenly on top of cake. Use
chocolate shavings for garnish and enjoy! 

NUTRITION FACTS
263 calories, 20 g CHO, 16 g FAT, 2 g PRO, 13 mg sodium, 16 g sugar

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 Dark Chocolate Chia Fruit
Pretzel Pops

INGREDIENTS DIRECTIONS
½ cup dark chocolate chips, Melt chocolate and mix in chia seeds.
melted (use at least 70% cacao) Stir thoroughly.
¼ cup chia seeds
Dip pretzel rods into chocolate and
¼ cup freeze dried raspberries
coat evenly. In a small bowl, gently
¼ cup freeze dried mandarin crush freeze dried fruit to create tiny
oranges
‘sprinkle-sized’ pieces.
¼ cup freeze dried pineapple
18 100% whole grain pretzel Roll chocolate covered pretzels into
rods  the fruit then place on parchment
paper.
NUTRITION FACTS
75 calories Carbs: 12gm Fiber: Allow chocolate to harden and enjoy!
2gm Protein: 2gm Fat: 3gm Makes 18 servings 
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 Strawberry Heart Pops

INGREDIENTS DIRECTIONS
10 Fresh strawberries Using a pairing knife, make two diagonal cuts
½ cup plain Greek into the top of each strawberry to create the
shape of a heart. In a small bowl, mix together
yogurt
the pureed fruit and Greek yogurt until you
2 Tbs pureed achieve the desired shade of pink. Insert a
raspberries or lollipop stick into the bottom of each
strawberry to create a pop. Dip each strawberry
strawberries
into the yogurt mixture until evenly coated.
2 Tbs dark chocolate
chips Place the pops on a sheet of wax paper and place
in the freezer until the yogurt has hardened.
Lollipop sticks
Once frozen, melt the chocolate chips in the
NUTRITION FACTS microwave (heat at 30 second intervals until
melted) and place into a small plastic bag.
35 calories, 4 gm carbs, 2 Squeeze the chocolate into the corner of the bag
gm fat, 1 gm protein and use a scissor to make a small cut at the tip
of the corner. Drizzle the melted chocolate over
the strawberries. Return to the freezer until
chocolate hardens. Serve chilled and enjoy!

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 Dark Chocolate
Raspberry Bark

INGREDIENTS DIRECTIONS
Melt dark chocolate and spread evenly onto
1 cup dark chocolate
a cookie tray lined with parchment paper.
chips (70% cacao or **My easy tip for melting chocolate: Add
higher) the chocolate into a plastic zip-lock bag
and heat for 30 seconds in the microwave.
1/2 cup freeze-dried
Rotate and heat for another 30 seconds.
raspberries Repeat until all of the chocolate is melted.
Then, cut a small hole in the bottom of the
bag and squeeze the chocolate out onto the
parchment paper.
NUTRITION FACTS
52 Calories, 7 grams Next, sprinkle the freeze dried raspberries
Carbs, 0 grams Protein, 3 evenly over top. Allow tray to sit at room
grams Fat temperature for 1-2 hours until dark
hardens. Break into pieces and serve. This
treat is best enjoyed within 1-2 days as
humidity can cause the freeze dried fruit to
soften over time (it still tastes great, but
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the texture will be less crispy)
 Healthy Apple
Crisp Sticks

Ingredients Directions
2 large apples, sliced into Preheat oven to 350 F. Mix together
sticks cinnamon, oats, and brown sugar.
1/2 Cup prepared pancake Slice apples into small sticks. Dip
batter (I used my favorite each stick into pancake batter. Then
whole grain instant mix) roll each stick in dry cinnamon-sugar
3 Tbs cinnamon mixture.
¼ cup rolled oats
1 Tbs stevia Place each stick onto a baking sheet
1 sheet parchment paper lined with parchment paper. Bake for

Nutrition Facts
15 minutes or until pancake batter has
set and apples are soft. Serve warm or
90 calories, 19 gm carbs,
chilled.
2gm fiber, 1.5gm protein,
1 gram fat
 Raw Vegan
Coconut Bliss Bites

Ingredients Directions
1/2 cup almonds Combine almonds, almond butter,
1/2 cup almond butter walnuts, and chia seeds in a food
1 cup walnuts processor. Blend for 1 minute, or until
2 tablespoons chia seeds a crumbly mixture forms.
10-15 pitted dates Add pitted dates, coconut oil,
1 tablespoon coconut oil cinnamon and stevia. Blend for
1 tablespoon cinnamon another minute, or until mixture
1/2 teaspoon liquid stevia becomes sticky and dough like.
1/2 cup shredded coconut,
unsweetened Use your hands to roll mixture into
Nutrition Facts balls. Roll each ball in shredded
coconut until fully coated and place in
193 calories,, 9 gm carbs, 17 a bowl. Repeat until all balls are
gm fat, 3 gm protein  coated and store in fridge.