Greek protein cakes feature Greek yogurt, protein powder, egg whites, cocoa and artificial sweetener. Recipes vary – some include chocolate chips, peanut flour or peanut butter – but all versions accommodate the needs of those following a low-carbohydrate, high-protein diet. To reduce the fat content of Greek protein cakes, use American yogurt.
Greek Yogurt
Greek yogurt is a thicker, creamier version of American-style yogurt. It contains substantially more fat. A cup of plain whole milk American yogurt contains 149 calories, 8.5 grams of protein and 8 grams of fat, and a cup of plain nonfat yogurt contains 137 calories and 14 grams of protein. A cup of plain Greek yogurt provides about 260 calories, 8 grams of protein and 22 grams of fat, including 14 grams of saturated fat. A heart-healthy diet contains no more than 16 to 22 grams of saturated fat daily, so if you make Greek protein cakes more than an occasional snack, substitute American yogurt. To thicken American yogurt, strain it through cheesecloth.
Protein Powder
The protein powder in Greek protein cake provides about 5 grams of protein per tablespoon. It also contains nearly 2 grams of fat and 2 grams of carbs. Protein powder, typically made of soy or whey, can help you meet your daily protein requirement of 50 grams to 175 grams a day, based on a 2,000-calorie-a-day diet. The egg whites add additional protein – 3.6 grams per large egg. Egg whites add no fat or carbs to your diet.
Cocoa and Chocolate Chips
The cocoa in Greek protein cake provides a small amount of protein, fat and carbs. A tablespoon of unsweetened cocoa contains 12 calories, 1 gram of protein, 3 grams of carbs and 0.74 grams of fat. Cocoa is a good source of fiber – 1.8 grams per tablespoon – and also provides some calcium, potassium, phosphorus, magnesium and folate. If you add chocolate chips to your Greek protein cake, they contain 136 calories per ounce, or about 60 chips. An ounce of chocolate chips also provides 1 gram of protein, 18 grams of carbs and 8.5 grams of fat.
Artificial Sweeteners
If you add artificial sweetener to your Greek protein cake, choose among those approved by the U.S. Food and Drug Administration: saccharin, sucralose, neotame, aspartame and acesulfame potassium. Stevia, derived from a plant, also contains virtually no calories and is considered safe by the FDA. If you want to add sugar to your Greek protein cake, keep in mind that a teaspoon of sugar contains 16 calories and 4.2 grams of carbs.
Member Comments