The Powder-Free High-Protein Snacks & Desserts: 32 savory snacks, sweet bites, warm puddings and cool desserts, from 5-minute bowls to make-ahead bars. 12 g+ protein in every one. No protein powder. Four weekly plans and grocery lists, with every number calculated from USDA data.
Plus: use the Cookverter kitchen toolkit for free.
Snacks and desserts are where protein usually goes missing: crackers, biscuits, a bar that is mostly sugar.From the welcome page.
They don’t have to be, and you don’t need a tub of powder to fix it.
This book has 32 snacks and desserts, every one with at least 12 g of protein (on average 23 g) from cottage cheese, Greek yogurt, ricotta, eggs, milk, lean meat, fish and beans. Half are savory snacks and sweet bites; half are warm and cool desserts, including a few Hungarian and European classics. 17 are ready in 10 minutes or less.
The 4-week plan gives you one snack and one dessert for every day. Each week has one make-ahead snack and one make-ahead dessert that cover four days each, and quick fresh recipes for the other three. All 32 recipes are used once.
Every snack and dessert has 12 g of protein or more (23 g on average), from cottage cheese, Greek yogurt, ricotta, eggs, milk, lean meat, fish and beans.
Half are savory snacks and sweet bites; half are warm and cool desserts, including a few Hungarian and European classics.
17 recipes are ready in 10 minutes or less, and eight make-ahead recipes make four portions each.
The 4-week plan gives you one snack and one dessert for every day. Each week has one make-ahead snack and one make-ahead dessert that cover four days each. All 32 recipes are used once.
Every ingredient is matched to a USDA FoodData Central entry and added up by script. Every ID is printed in the book.
Grams with cups, spoons and ounces alongside. Oven temperatures in °C and °F, for conventional and fan ovens.
Kitchen basics on pages 6–7: Protein without powder: snack building blocks and Make-ahead treats and how to keep them. Then four weeks of plans and grocery lists, the recipe chapters, swaps and a nutrition index.
| Section | What it is | Pages |
|---|---|---|
| Welcome | Why this book | p. 3 |
| How to use this book | How the plan works | p. 4 |
| Protein, from real food | Kitchen basics | p. 5 |
| Protein without powder: snack building blocks | Kitchen basics | p. 6 |
| Make-ahead treats and how to keep them | Kitchen basics | p. 7 |
| Storing, freezing and food safety | Kitchen basics | p. 8 |
| Week 1: Buffalo dip and cheese bars | Plan + grocery list | p. 9–10 |
| Week 2: Jammy eggs and clafoutis | Plan + grocery list | p. 11–12 |
| Week 3: Pretzel bites and custard pots | Plan + grocery list | p. 13–14 |
| Week 4: Cookie dough dip and tiramisu | Plan + grocery list | p. 15–16 |
| Savory Snacks | 10 recipes | p. 17–26 |
| Sweet Snacks | 6 recipes | p. 27–32 |
| Warm Desserts | 8 recipes | p. 33–40 |
| Cool Desserts & Bakes | 8 recipes | p. 41–48 |
| Swaps and substitutions | Swaps | p. 49 |
| Nutrition index | All 32 recipes at a glance | p. 50 |
| How we calculated + sources | Method and sources | p. 51 |
Cookverter kitchen toolkit. Cooking in cups or ounces? Use our free online converters for volume, weight, oven temperature and cups to grams by ingredient, plus a recipe scaler, at cookverter.com.
A much-loved Hungarian dessert: light cottage cheese dumplings simmered, then rolled in golden toasted breadcrumbs and served with sour cream and jam.
Serves 1 · Prep 10 min · Cook 20 min
Tip: Drain the cottage cheese in a sieve for 30 minutes first; drier cheese makes firmer dumplings.
Cooking for more people? Scale this recipe with Cookverter, our free recipe scaler.
Nutrition per serving, calculated from USDA FoodData Central values. Brands vary. From page 36 of the book.
Most recipe books don’t say where their nutrition numbers come from. Ours do.
High-protein snacks and desserts from real, everyday food. No powders, no chalky bars, no guesswork.
Secure checkout with Stripe. Digital download: nothing is shipped.
No. Every recipe gets its protein from ordinary foods: cottage cheese, Greek yogurt, ricotta, eggs, milk, lean meat, fish and beans.
Every snack and dessert has 12 g of protein or more, 23 g on average. One snack and one dessert a day average about 551 kcal and 43 g of protein together. They are meant to sit alongside your usual meals.
Yes: warm puddings, mug cakes, dumplings, custard pots, clafoutis and tiramisu jars, alongside savory snacks and sweet bites. They still contain sugar from fruit, honey or chocolate; the nutrition panel on every recipe shows it all.
All the sweet snacks and desserts are vegetarian (the book says to check yogurt and jam labels for gelatin). Some savory snacks use chicken, ham, tuna, salmon or shrimp, and the swaps page has vegetarian options.
Each ingredient is matched to a specific USDA FoodData Central entry, and a script adds them up per recipe and per day. The ID for every ingredient is printed in the book. Figures are estimates: brands vary.
Please ask your doctor first. This book is general information, not medical advice, and is not designed for any medical condition. That matters especially if you have kidney or liver disease, diabetes, a digestive condition, have been told to limit protein, or are pregnant or breastfeeding.
A 52-page PDF you can read on a phone, tablet or computer, or print. It is a digital download; nothing is shipped.
9 more powder-free guides, $17 each. Every one is a PDF with full nutrition per recipe.
The Powder-FreeProtein PlanFour weeks of high-protein, lower-carb meals from real, everyday food, with weekly plans and grocery lists.
The Powder-Free High-ProteinSlow CookerDump-and-go and batch slow cooker recipes with 30 g+ protein per main, plus a freezer chapter.
TheProtein + Fiber PlanHigh protein meals with real fiber, from beans, lentils, whole grains, vegetables and seeds.
The Powder-Free High-ProteinAir FryerCrispy, fast air fryer recipes with 26 g+ protein in every breakfast, lunch and dinner.
The Powder-Free High-ProteinVegetarianMeat-free recipes with 29 g+ protein in every breakfast, lunch and dinner. No fake meat.
The Powder-Free High-ProteinMeal PrepOne Sunday session makes weekday breakfasts, five lunches and a snack batch. 32 g+ protein per main.
The Powder-Free High-ProteinBreakfastsSweet and savory breakfasts with 26 g+ protein in each, from 5-minute bowls to weekend brunches.
The Powder-Free High-ProteinFamily DinnersFamily dinners with 30 g+ protein per adult serving, from pizza night and nachos to fish pie, plus lunchbox recipes.
The Powder-Free High-ProteinMediterraneanRecipes from Greece, Italy, Spain, Turkey, the Levant, France and North Africa, with 29 g+ protein per main.