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Perfect Protein Cheesecake

 Article By Ryan Bergren

Cheesecake, a forbidden food for dieters.  It’s a fatty sugary and oh so tasty.  I like to enjoy my dieting endeavors and sometimes I want to have some cheesecake. If I were to eat a normal slice of cheesecake I would be looking at anywhere from 500-700 calories, or worse.


I don’t enjoy having to eat a slice that babies eat to keep my calories and macros under control.  So how can we turn this delectable food into something that is also somewhat nutritious and macro friendly. This means I can consume a larger portion while nailing my daily macros and continuing my fat loss to my goal body fat.

I have a fantastic recipe that can be used in a few different ways depending on your preference and free time. You can have it baked, refrigerated, or you can make a quick cheesecake mixture that can eaten immediately.  So lets get on with it, my mouth is watering.

Macros for this beast counting splenda 21f 102c 219p.  Not too bad IMO.

First Baking


adding some eggs to the mixture

24 oz fat free cream cheese at room temp (3 packages)

20oz (2.5 cups) fat free greek yogurt

4 eggs​

1 1/2 cup sweetener

1/2 cup almond milk

3 scoops protein powder of your choice

2 tsp vanilla extract

1/2 tsp salt

poured and ready to go


Preheat oven to 325 and prepare a nonstick spring form pan with parchment paper or non stick spray

Mix FF Cream Cheese and sugar

​Mix eggs in one at a time

Add in the and mix the rest of the ingredients​

Pour into pan

Bake for 30 min

Drop heat to 200 and bake another hour

Remove and let cool. For best results cool at least 4 hrs or overnight in fridge.

Refrigerator Cheesecake​

​Use the same ingredients except swap the 4 eggs for the equivalent in egg white (1 cups)

Add 1 packet of sugar free fat free pudding mix (this helps make it set if you don’t want to use it cut back on some of the liquid ingredients) Or add 1 packet of gelatin use instructions on the box of it to incorporate.​

Refrigerate for 4 hours ​

Quick Cheesecake Filling

Trust me ate way more than that

2 cups greek yogurt

1 package of room temp fat free cottage cheese

1 tsp vanilla extract

+/- 1 scoop protein powder

Sweetener to taste (around 1/2 cup)

Macros for this slight variation. 2F, 38C, and 103P with a scoop of protein powder.


Mix and consume immediately and enjoy​

Ryan Bergern is a 4th year medical student with a life long obsession with fitness and diet. He has found the importance of integrating this with a balanced life and looks to help others find the right dose of fitness for a life transformation at Make sure to stop by check out the articles and make sure to get your free HIIT ebook while you are there. Follow The White Coat Fitness on Facebook




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