When it comes to “protein cookies,” or any “diet” baked good that’s supposedly better for you than traditional packaged goods, it’s normal to be skeptical. Lots of them have high amounts of sugar, or they’re often too small to leave you feeling satisfied.
That said, there are a few products on the market that’ll make for a nice treat without wrecking your diet. You just have to know how to find them. “For many protein cookie products, the first ingredient is the protein blend instead of enriched flour (white flour); so you are getting off to a great start with just that,” says Laura LaValle, RDN, LD. “Also, many of these products are carb and sugar-controlled, and they may have other healthy ingredients, like added fiber.”
You should also keep an eye out for the carb-to-protein ratio, she adds. “For optimal blood sugar control, you want the carb and protein grams to be about equal, i.e. 18 g of carbs, 15 g of protein,” she advises. Avoid artificial sweeteners and look for natural sweeteners like stevia and monkfruit, she says, provided the amount of sugar comes in at 5 to 7 grams of lower.
We asked a few RDs to recommend us some treats, so you can indulge in a protein cookie without wrecking your diet or spiking your blood sugar.
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Lenny & Larry's
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These protein cookies come in a variety of flavors, like birthday cake and snickerdoodle. They are super filling and rich, plus they have “added fiber for 5 grans per serving, so it lowers the net carb to 28 grams,” LaValle says. They’re also naturally sweetened, so they’re great for those trying to avoid artificial sweeteners.
That said, the calorie and carb counts are still pretty high for a cookie (one cookie is equal to 2 servings, which comes in at about 400 calories), so you’re better off eating half in a sitting and saving the other for later. “Generally, I recommend this more for younger athletes who tolerate wheat and are trying to gain weight and want healthier snacks,” LaValle says.
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Quest Nutrition
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These soft, chewy cookies are the “best overall for [their] lack of gluten and good flavor, but they won’t work for people who don’t tolerate whey protein,” LaValle says. That said, with only 4 grams of carbs and 15 grams of protein per serving, they’re low in net carbs, and they use natural sweeteners like erythritol and stevia. Each cookie is about 250 calories.
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To be perfectly honest, this cookie isn’t as flavorful as the others (tbh), says LaValle, But it uses dairy-free rice and pea protein, making it an excellent substitute for those with gluten or dairy allergies; it also has only 3 grams of carbs and 12 grams of protein per serving, and is super high in fiber with a whopping 9 grams.
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THE PROTEIN COOKIE COMPANY
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“This cookie takes top marks for its relatively (as far as protein cookies go) simple ingredient list and sugar content. One of the ingredients is actual pumpkin puree, which contributes to moistness in a natural way and is something you don’t typically see in protein cookies,” says Maggie Michalczyk, a Chicago-based registered dietitian. “The entire cookie itself is less than 300 calories, which is different too, since most protein cookies are actually two servings per cookie.” Perfect for satisfying that sweet tooth and getting some protein while you’re at it.
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Munk Pack
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Vegans, rejoice — you can totally enjoy a high-protein cookie post-workout, no problem. “High in protein and lower in sugar relative to other protein cookies, these Munk Pack protein cookies are one of the better protein cookies on the market, especially for those looking for a gluten-free and vegan protein cookie,” Michalczyk says. Plus, “the coconut white chocolate flavor tastes super indulgent.”
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By far the highest in fiber, these cookies offer 12 grams of fiber per cookie, plus 18 grams of protein. Which means “they have the staying power to keep you full AND keep you regular,” says Michalczyk.
Plus, “the cookie is made up of a lot of ingredients you would recognize including, coconut oil, flax seeds and chia seeds, which are definitely something to take note of when looking at the labels of protein cookies. The more recognizable the ingredients, the better,” she adds.
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