Category Archives: Low Calorie Desserts

High-Protein Keto Cookies (25g Protein Each)

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High-Protein Keto Cookies (25g Protein Each)

These simple, high-protein keto cookies are easy to make and great for anyone following a low-carb or ketogenic diet. Each cookie has about 25 grams of protein, with healthy fats and minimal carbs. No sugar, no flour — just straightforward ingredients you can trust.

Watch the Recipe:

Ingredients (Makes 5 Cookies):

  • 2 scoops chocolate whey isolate (~60g)
  • 2 tbsp almond flour
  • 1 tbsp milled flaxseed
  • 1 tbsp natural peanut butter
  • 1 tbsp melted coconut oil or butter
  • 1 tbsp chopped almonds
  • 1 tbsp unsweetened coconut (optional)
  • 1/2 tsp cinnamon (optional)
  • 1–2 tbsp water or almond milk (as needed to form dough)

Instructions:

  1. Preheat your oven to 350°F (175°C).
  2. In a mixing bowl, combine all dry ingredients.
  3. Add peanut butter and melted oil. Stir until it starts to come together.
  4. Slowly add water or almond milk until a thick, moldable dough forms.
  5. Shape into 5 cookies on a baking sheet lined with parchment. Flatten slightly.
  6. Bake for 8–10 minutes or until edges are lightly golden.
  7. Let cool completely before handling — they’ll firm up as they cool.

Macros (Approx. Per Cookie):

  • Calories: ~175
  • Protein: ~25g
  • Fat: ~10g
  • Net Carbs: ~2g

Great as a post-workout snack or a quick on-the-go bite when you need something simple and filling.

Top Dog Keto Desserts #1: Natural Peanut Butter, Almond & Pecan Brownies

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Top Dog Keto Desserts #1

Natural Peanut Butter, Almond & Pecan Brownies

A dense, low-carb brownie made with whole ingredients: natural peanut butter, whole almonds, pecan halves, almond flour, Greek yogurt, and unsweetened almond milk. Perfect for anyone on a ketogenic or clean eating plan.

Macros (Per Serving – 12 Servings):

  • 298 calories
  • 26.6g fat
  • 3.4g net carbs
  • 10.6g protein

Ingredients:

  • 1 1/8 cups natural peanut butter
  • 3/4 cup almond flour
  • 1/2 cup whole almonds
  • 1/2 cup pecan halves
  • 3 tbsp full-fat Greek yogurt
  • 4.5 tbsp butter or coconut oil
  • 3 large eggs
  • 6–8 tbsp sweetener (1:1 to sugar)
  • 1.5 tsp baking powder
  • 3/8 tsp salt
  • 2 tbsp unsweetened almond milk
  • Optional: 1–2 tbsp vanilla extract or cocoa powder

Instructions:

  1. Preheat oven to 350°F (175°C) and grease a 9×13″ pan.
  2. Whisk together peanut butter, eggs, melted butter or oil, and Greek yogurt until smooth.
  3. Stir in almond flour, sweetener, baking powder, salt, and almond milk.
  4. Fold in whole almonds and pecan halves.
  5. Spread into the pan and bake for 24–30 minutes, until center is set and edges are golden.
  6. Cool completely before slicing into 12 squares.

Watch the Video Recipe:

Also available on TikTok — search: @iron.resilience

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Iron Resilience Birthday No-Cheat Shred Cake

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Iron Resilience Birthday No-Cheat Shred Cake

Double-layer keto chocolate cake with frosting and shavings – 5g total carbs, zero sugar, and just 70 calories per slice.

Macros (Per Slice – 1/16):

  • Calories: ~70
  • Protein: ~7g
  • Fat: ~4g
  • Total Carbs: ~5g

Ingredients (Cake – 2 x 8” layers):

  • ¾ cup almond flour
  • ¼ cup unsweetened cocoa powder or chocolate whey isolate
  • 6 large eggs
  • 6 oz cream cheese, softened
  • ½ cup erythritol or monk fruit sweetener
  • 1 tsp baking powder
  • 1 tsp vanilla extract
  • Pinch of salt
  • (Optional) 1 tsp instant coffee for richer flavor

Frosting:

  • 6 oz cream cheese, softened
  • 2 tbsp unsweetened cocoa powder
  • 1–2 tbsp powdered sweetener
  • 3–4 tbsp unsweetened almond milk
  • (Optional) 1 scoop chocolate whey for extra protein

Topping:

  • 10g low-carb dark chocolate shavings (85%+)

Instructions:

  1. Preheat oven to 350°F (175°C). Grease two 8-inch round pans.
  2. Blend eggs, cream cheese, vanilla, and sweetener until smooth.
  3. Mix dry ingredients separately, then combine with wet mix.
  4. Divide batter between pans and bake for 20–25 minutes.
  5. Let cool completely. Mix frosting ingredients until smooth and fluffy.
  6. Frost the first layer, stack the second, frost the top and sides.
  7. Decorate with chocolate shavings. Store chilled up to 5 days.

No cheats, no crashes – just shredded resilience in every bite.