Trying to drop body fat and pack on some muscle mass? Never skip dessert! While regular desserts are often full of sugar and calories, we have some dessert ideas here that are more physique-friendly!
Still providing a good boost of calories, these desserts are also high protein and very tasty, which all contribute to the repair and growth of muscle.
Eggs are a staple food in many bodybuilder diets, and egg whites specifically are a low-calorie yet filling source of protein.
Incorporating this muscle-building food into sweet dessert recipes will not only boost the protein content but will also make you feel fuller for longer. This ensures you’re hitting your protein goals as well as keeping calories in check!
Check out our 4 favorite egg white dessert recipes for bodybuilding!
1) French Muscle Toast
This quick and easy French toast recipe is ideal for those who want a big boost of protein alongside an adequate amount of carbohydrates - perfect for pre-or post-workout!
Ingredients
- 1/2 cup of milk
- 2 large, whole eggs
- 2 large egg whites
- 2 scoops of whey protein powder
- 1/2 tsp cinnamon
- 4 slices of wholegrain bread
(Serves 2)
Method
- Mix the milk, eggs, and egg whites in a bowl
- Mix in the protein powder and cinnamon and beat until completely mixed
- Dip and soak a slice of bread in the mixture until it is soggy
- Heat a pan with some cooking spray on a medium-high heat
- Put a slice (or two) of bread in the pan and cook for two minutes on either side or until golden brown
- Top with your favorite fruit, berries, yogurts, syrups, or spreads and enjoy as a sweet treat!
2) Protein-packed pancakes
Want to satisfy your sweet tooth without compromising protein and calories? This very simple protein pancakes recipe will do just this!
Ingredients
- 1 whole egg
- 1 egg white
- 2 scoops of whey protein powder
- 1 tsp baking powder
- 6 tbsp water or milk
(Serves 2)
Method
- Heat a pan with butter, oil, or cooking spray on a medium-high heat
- Mix the eggs, protein powder, and baking powder into a large bowl
- Add the water or milk a little at a time to ensure the batter becomes your desired consistency
- Using a spoon or ladle, drop a small amount of batter into the pan and cook for a couple of minutes
- When you start to see bubbles forming, it’s time to flip over the pancake and cook for a further couple of minutes or until golden brown
- Serve with your toppings of choice!
3) Peanut butter egg white oats
Not only can this one be a tasty dessert with the right toppings, but it also makes for a great breakfast option! Eggs whites added to oatmeal can make it fluffier, fuller, and higher in protein.
Ingredients
- 1/2 cup of oats
- 1 cup water or milk
- 1/4 cup egg whites
- 1 tbsp peanut butter
- 1 banana
(Serves 1)
Method
Add all the ingredients to a microwave-safe bowl, mixing until combined Microwave on high heat for around 45 seconds, then stop to stir Continue cooking for another couple of minutes, stopping to stir every 45 seconds, until your oats are at the desired consistency Add toppings of your choice, such as yogurt, nuts, berries, or syrups!
