If you’re looking for a healthy dessert that satisfies your sweet tooth while keeping you full longer, this protein waffle treat is the perfect choice! Inspired by Mediterranean flavors, it combines protein-rich waffles with creamy mascarpone, heart-healthy pistachios, and antioxidant-packed blackberries.
Why Is This Mediterranean Diet Dessert Recipe A Smart Choice?
Protein-Packed: Helps curb hunger and supports muscle health.
Healthy Fats: from pistachios adding richness and satiety.
Naturally Sweetened: A touch of honey provides sweetness without refined sugars.
Mediterranean Diet-Alligned: This dessert aligns with the Mediterranean lifestyle, which focuses on whole, nutritious ingredients.
Make It Your Own
Want to switch it up? Try swapping mascarpone for Greek yogurt or using strawberries instead of blackberries. This recipe is flexible, making it perfect for any craving!
Ingredients:
Mediterranean Diet Dessert Recipe: Mascarpone & Pistachio Waffles
Ingredients:
1/4 protein waffle (homemade or store-bought)
¼ cup mascarpone cheese
1 tsp honey
1 tbsp crushed pistachios
1 cup blackberries
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Instruction:
Cook the protein waffle according to package instructions or toast a frozen one. For this recipe, I used Kodiak Cakes Protein Pancake Power Cakes, Flapjack, and Waffle Baking Mix and added eggs and milk for extra protein.
While warm, spread mascarpone cheese evenly on top.
Drizzle honey over the waffle.
Sprinkle crushed pistachios for crunch.
Serve with fresh blackberries on the side. Enjoy!
Nutrition Value (One Serving):
Calories: 200 kcal
Protein: 10g
Carbohydrates: 25 g
Fat: 16 g
*Disclaimer: This analysis provides a rough estimate and may vary slightly based on factors such as specific brands of ingredients and preparation methods.
Shopping List
🛒 Protein Waffle Ingredients:
Protein waffle mix (or pre-made protein waffles)
Eggs (if using a mix)
Milk (if using a mix)
🛒 Toppings:
Mascarpone cheese
Honey
Crushed pistachios
Blackberries
How to Enjoy Sweets Without Guilt? My Dietitian Advice:
You don’t have to give up desserts to eat healthy! The key is balance. When you enjoy sweets in a smart way, you can satisfy cravings without overdoing it. Here’s how:
✅ Don’t ban sweets – Cutting them out completely can lead to cravings and overeating later. Enjoy them in moderation.
✅ Add protein or healthy fats – This helps slow digestion, keeping you full longer and avoiding sugar crashes.
✅ Watch portion sizes – A small treat can be just as satisfying as a big one. it helps to learn how to differentiate hunger from cravings. Avoid filling up on dessert when hungry and opt for savoring them mindfully for the treats they are.
✅ Eat mindfully – Savor every bite instead of rushing through it.
✅ Choose better ingredients – Go for natural sweeteners, whole grains, and nutrient-dense toppings like nuts and berries.
With these simple tips, you can enjoy dessert while still feeling your best.