7 High-Protein Easter Swaps to Help You Stick to Your Gains

Listen up!

We know you're all about bulking up and taking your gains to the next level. But when Easter rolls around, it can be tempting to dive headfirst into those sugar-laden treats.

Fear not, because we've got your back with some healthy Easter swaps that will keep you on track without sacrificing flavor or muscle-building power.

Here, we’re going to talk about protein-packed, low-calorie food swaps that won’t set your gains back. Discover delicious snack options packed with protein that are the healthier choice for you and the whole family.

We’re even gonna tell you how to make these healthy easter treats so you can whip them up by yourself or as a fun bonding moment.

So, let’s dive into Easter weekend treats you can feel good about.

Navigating Easter and your exercise routine

We know how important your gains are to you, even during holidays like Easter. So, buckle up and get ready for some actionable tips to help you indulge in the festivities while staying on top of your workout routine.

Trust us, it’s totally possible!

Plan ahead

Before the Easter weekend arrives, take a moment to plan your workouts strategically, ‘cos getting on top means staying on top.

Schedule your gym sessions around family gatherings and events to ensure you don't miss a beat.

Stick to your routine

Don't let the allure of Easter goodies derail your discipline. Stay committed to your workout routine and prioritize your fitness goals. You can still eat candy and Easter eggs, but make sure to keep your workouts consistent so you offset the impact.

It’s all balance, baby!

Fuel with high-protein swaps

Swap out traditional high-sugar treats like the traditional chocolate Easter egg for healthy Easter treats and protein-packed alternatives.

If you’re a chocolate lover, try making a high-protein chocolate egg, a low-sugar Easter bunny, or nut butter-stuffed chocolate. These swaps provide the bulk-building protein you crave while keeping sugar intake low.

TOP TIP: Swap out sugar for maple syrup.

Why?

And that’s not all! Maple syrup tends to be sweeter than sugar, so you can get away with using less. Win!

Balance your plate

When it comes to Easter feasts, aim for a well-balanced plate.

Load up on lean proteins like grilled chicken or turkey—and fill the rest of your plate with vegetables, fiber-rich carbs, and healthy fats. This is an awesome way to bulk up on nutrients and slash excess sugar as well as empty calories.

Watch your liquid calories

Don’t forget to watch your liquids too, guys!

You gotta keep an eye on those sugary drinks that often accompany celebratory meals ‘cos they are often packed with sugars, sweeteners and flavorings.

Go for water, unsweetened tea, or sugar-free alternatives to keep your calorie intake in check.

Stay active

Get involved in that Easter egg hunt (don’t go in too hard, though), get a post-dinner walk on the books or challenge the fam to a mini workout session. Holidays can still be active—lead the way.

7 high-protein easter swaps

Okay, now you’re ready for the epic Easter alternatives that'll make your taste buds dance and your body thrive.

We've got the fuel, the flavor, and the power to make this Easter an unforgettable one.

Let’s go!

1. Protein-packed chocolate Easter eggs

Kiss traditional Easter eggs goodbye and trade in your store-bought easter egg for a high-protein chocolate egg.

By using a combination of high-quality protein powder and dark chocolate (70% cocoa or higher) rather than high-sugar milk chocolate you can enjoy a tasty treat while saving on calories.

This swap is high in protein because of the protein powder used, and low in sugar due to the use of dark chocolate. Boom.

Ingredients…

• 1 cup of dark chocolate (70% cocoa or higher)
• 1/2 cup of protein powder of your choice
• Egg-shaped molds or silicone molds

Recipe…

1. ​​Start by melting dark chocolate (70% cocoa or higher) in a microwave-safe bowl, stirring occasionally until smooth.
2. Mix your favorite protein powder into the melted chocolate until well combined.
3. Pour the mixture into egg-shaped molds, filling them to the top.
4. Place the molds in the refrigerator and let them cool until set.
5. Once the chocolate eggs are firm, remove them from the molds and enjoy healthy easter eggs.

The healthier choice for Easter baskets and Easter egg hunts compared to milk chocolate eggs.

2. Muscle-building bunny bites

These bunny bites are a fun and protein-packed alternative to sugary Easter candies. By combining protein powder, oats, almond butter, and a sugar-free sweetener, you can create a super-charged snack that is low in sugar and high in protein.

Substituting the oats and almond butter for higher sugar ingredients helps to keep the overall calorie count lower.

Ingredients…

• 1/2 cup of protein powder of your choice
• 1/2 cup of rolled oats
• 1/4 cup of almond butter or any nut butter of your choice
• 2-3 tablespoons of honey or sugar-free sweetener
• 1 teaspoon of vanilla extract
• Dark chocolate chips for bunny eyes and nose

Recipe…

1. In a bowl, combine your preferred protein powder, oats, almond butter, honey or sugar-free sweetener, and a dash of vanilla extract.
2. Mix the ingredients until well combined and the mixture becomes firm enough to shape.
3. Roll small portions of the mixture into balls.
4. To create bunny faces, pinch one end of each ball to form ears and use a toothpick or small knife to create eyes and a nose.
5. Place small dark chocolate chips on the bunny bites for eyes and nose if desired.
6. Refrigerate the bunny bites until firm and enjoy!

3. Nut butter-stuffed chocolate bunnies

By using a low-sugar or sugar-free type of chocolate and stuffing it with your favorite nut butter, you can enjoy a protein-packed treat without the huge rush..

Ditching the sugar-packed chocolate and opting for the sugar-free alternative will also slash those unnecessary calories while the nut butter adds a generous portion of muscle-building protein.

Ingredients…

• 1 cup of low-sugar or sugar-free chocolate
• 1/2 cup of nut butter of your choice (peanut butter, almond butter, etc.)
• (Bunny-shaped molds or silicone molds)

Recipe…

1. Start by melting low-sugar or sugar-free chocolate in a microwave-safe bowl, stirring occasionally until smooth.
2. Pour a thin layer of melted chocolate into bunny-shaped molds, covering the bottoms and sides.
3. Place the molds in the freezer for a few minutes to set the chocolate.
4. Spoon a dollop of your favorite nut butter (peanut butter, almond butter, etc.) into the center of each bunny-shaped mold.
5. Cover the nut butter with more melted chocolate, filling the molds to the top.
6. Place the molds in the freezer again until fully set.
7. Once the chocolate bunnies are firm, remove them from the molds and enjoy!

4. Protein pancake easter brunch

Pump up your Easter morning with protein-packed pancakes that preserve your hard-earned gains. Boost the protein content by using our potent protein powder and egg whites. Top it off with fresh berries and a scoop of Greek yogurt for added flavor and nutrients without the guilt.

Fuel your body and crush your fitness goals this Easter with a delicious and muscle-feeding breakfast.

Ingredients…

• 1/2 cup of protein powder of your choice
• 2 egg whites
• 1/2 teaspoon of cinnamon
• Fresh berries for topping
• Sugar-free maple syrup for drizzling
• Greek yogurt for topping

Recipe…

1. In a bowl, mix your favorite protein powder with egg whites and a dash of cinnamon until well combined.
2. Heat a non-stick pan over medium heat and lightly grease it.
3. Pour the pancake batter onto the pan to form small pancakes.
4. Cook until bubbles form on the surface of the pancakes, then flip them and cook the other side until golden brown.
5. Stack the pancakes on a plate and top them off with fresh berries, a drizzle of sugar-free maple syrup, and a dollop of Greek yogurt.
6. Serve and enjoy your protein-packed Easter brunch.

5. High-protein carrot cake

Swap out the flour for almond flour or protein powder and add some Greek yogurt or cottage cheese for an epic protein boost. This simple trick will keep your taste buds satisfied and fuel your body with wholesome goodness.

Plus, using a low-fat cream cheese and sugar-free sweetener for the frosting will keep those calories and sugar in check.

Now you can indulge in a high-protein, low-calorie version of this Easter classic and fuel your greatness like a true champion.

Ingredients…

• 2 cups whole wheat flour
• 1 tsp baking soda
• 1 tsp baking powder
• 1 tsp cinnamon
• 1/2 tsp nutmeg
• 1/2 tsp salt
• 1/2 cup coconut oil, melted
• 1/2 cup honey or maple syrup
• 2 large eggs
• 1/2 cup Greek yogurt
• 1 tsp vanilla extract
• 2 cups grated carrots
• 1/2 cup chopped walnuts or pecans (optional)
• Cream cheese frosting (optional)

Recipe…

1. Preheat your oven to 350°F (175°C) and grease a cake pan.
2. In a mixing bowl, combine the whole wheat flour, baking soda, baking powder, cinnamon, nutmeg, and salt.
3. In a separate bowl, whisk together the melted coconut oil, honey or maple syrup, eggs, Greek yogurt, and vanilla extract.
4. Gradually add the wet ingredients to the dry ingredients, mixing until just combined.
5. Fold in the grated carrots and chopped nuts if desired.
6. Pour the batter into the prepared cake pan and bake for 25-30 minutes, or until a toothpick inserted into the center comes out clean.
7. Allow the cake to cool before frosting with cream cheese frosting, if using.
8. Slice and enjoy your healthy Easter carrot cake!

6. Deviled egg delight

Deviled eggs are already a protein-packed snack, but you can make them even healthier by using Greek yogurt or mashed avocado instead of mayo.

Greek yogurt and avocado are higher in protein and healthier fats compared to traditional mayo, making this swap a great choice for a protein boost without excess calories or sugar.

Ingredients…

• 6 hard-boiled eggs
• 1/4 cup plain Greek yogurt or mashed avocado
• Salt and pepper, to taste
• Paprika, optional for garnish

Instructions…

1. Once the eggs are boiled and cooled, carefully peel and slice them in half lengthwise. Remove the yolks and place them in a mixing bowl.
2. Mash the egg yolks with a fork until smooth. Add Greek yogurt, Dijon mustard, lemon juice, paprika, salt, and pepper. Mix well until all ingredients are combined.
3. Taste and adjust the seasonings as desired.
4. Spoon or pipe the egg yolk mixture back into the egg whites, creating small mounds on top.
5. Garnish with chopped fresh herbs.
6. Optional: Sprinkle a pinch of paprika or additional herbs on top for extra flavor and presentation.
7. Serve and enjoy.

7. High-protein hot cross buns

Turn the sugary indulgence of hot cross buns into a high-protein delight. Swap out traditional flour for almond flour or protein powder and enhance your protein boost further by adding Greek yogurt or cottage cheese.

With almond flour or protein powder and the added protein from Greek yogurt, you can enjoy a low-carb, low-sugar, and high-protein version of this Easter treat.

Ingredients…

• 2 cups almond flour or protein powder
• 1/4 cup coconut flour
• 1/4 cup granulated low-calorie sweetener
• 1/2 tsp baking powder
• 1/2 tsp baking soda
• 1/4 tsp salt
• 1/2 tsp cinnamon
• 1/4 tsp nutmeg
• 1/4 cup plain Greek yogurt or cottage cheese
• 1/4 cup unsweetened almond milk
• 2 eggs
• 1/2 cup raisins

Recipe…

1. Preheat the oven to 350°F and line a baking sheet with parchment paper.
2. In a large bowl, whisk together the almond flour/protein powder, coconut flour, low-calorie sweetener, baking powder, baking soda, salt, cinnamon, and nutmeg.
3. In a separate bowl, mix together the Greek yogurt/cottage cheese, almond milk, and eggs.
4. Combine the wet and dry ingredients and stir in the raisins.
5. Form the dough into 6 equal-sized buns and place on the lined baking sheet.
6. Use a sharp knife to make a small cross on top of each bun.
7. Bake for 20-25 minutes or until golden brown.
8. Allow the buns to cool before serving and enjoying!

How much sugar should you have?

Studies are ringing alarms about the dangers of excessive sugar intake, especially when it comes to cardiometabolic health.

They recommend slashing those free sugars (added sugars) to under 25 grams a day, which is around six teaspoons.

Here's the deal: When it comes to free sugars versus naturally occurring sugar in fruits and honey, experts suggest keeping those added sugars in check throughout your life.

Aim for less than 10% of your daily energy from free sugars, and for extra perks, try dropping it below 5% if you're up for the challenge. It's all about balancing your sugar intake for a healthier you.

Easter is going to present some challenges, which is why the lower-calorie option with reduced sugar content snacks are your friend.

Here are some quick tips on how to avoid sugar-packed food this Easter…

Read food labels

Pay attention to the "Total Sugar" and "Added Sugar" sections. If a product has a high amount of added sugar, consider something else.

Hidden Sugars

It’s a thing! Sugar can hide in unexpected places like condiments, sauces, and processed foods. Choose homemade or lower-sugar alternatives instead.

Understand sugar terminology

Familiarize yourself with the kind of terms used to describe sugar on food labels, like sucrose, fructose, glucose, corn syrup, maltose, and dextrose. Learn about what each form means.

Glycemic index

The glycemic index (GI) measures how quickly carbohydrates, including sugar, are digested and affect blood sugar levels. Foods with a high GI can cause rapid blood sugar spikes and crashes. Swap sugary treats for healthier alternatives with a lower glycemic index (GI), like whole grains, legumes, and veggies.

Fuel your body, maintain steady blood sugar levels, and crush Easter like a champ!

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