Low Calorie Vanilla Protein Graham Cracker Squares

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This creamy and delicious vanilla protein spread has whipped cream, protein powder, and Greek yogurt for 6 grams of protein per graham cracker square.

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Each graham cracker square has 90 Calories, 6 G protein, 12 G carbs, AND 2 G fat!

protein birthday graham cracker treat

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Hey friends! I’m back with another protein dessert.

I know I share a lot of desserts on this blog, but I have such a sweet tooth. And, when I can include protein with my desserts, AND practice portion control, it’s a win-win for me.

The best way I am practicing portion control right now, is just keeping my environment free from temptation! Although I enjoy programs like Bright Line Eating, I actually don’t have a problem with overeating ALL sugar, or ALL bread. A slice of whole wheat bread doesn’t send me into a binge the way a squishy white dinner roll might.

And same with sugar. Some foods don’t trigger the need to eat more, while others do. So, if I can keep the foods that lead to overeating out of the house, it goes a long way in avoiding overeating.

(read my article on the 15 foods I do overeat!)

Secondly, I often make recipes with only a few servings per recipe. That way, if I’m dying to eat more, I can without going over board.

That’s how this protein creamy graham cracker treat turned out. I planned to eat just one. But it tasted so good, I ate all four.

Which was totally fine, since there was only four to eat!

square of protein birthday graham cracker treat

How to make the creamy protein spread

To make this yummy spread, I used:

  • Vanilla protein powder – but I only used 1/2 a scoop. You can use a full scoop, but I wanted it super creamy and light.
  • Cool whip (or whipped topping). This mixed into the spread is HEAVEN. (I have some facts on cool whip and calories here)
  • And nonfat Greek yogurt– for more creaminess & protein!
making creamy birthday cake protein graham cracker squares

And that makes the delicious protein spread! Use it as a dip, or spread it on graham crackers. You won’t regret it!

square of protein birthday graham cracker treat on a plate

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protein birthday graham cracker treat

Protein Graham Cracker Birthday Squares

Delicious creamy vanilla protein, on graham crackers makes a delicious, tasty treat!
4.84 from 6 votes
Print Pin Rate
Course: Dessert
Cuisine: American
Diet: Low Calorie, Low Fat
Keyword: Protein graham cracker squares
Prep Time: 5 minutes
20 minutes
Total Time: 25 minutes
Servings: 4 servings
Calories: 90cal
Author: Amy Roskelley


  • 4 square graham crackers (two full sheets)
  • 1/2 scoop vanilla protein powder (15 g)
  • 1/3 cup Nonfat Plain Greek Yogurt
  • 6 tablespoons light cool whip
  • 1 tablespoon sprinkles


  • Mix protein powder, yogurt, and cool whip together in a small bowl.
  • Spread on graham crackers. Sprinkle with sprinkles, and freeze for just about 20 minutes if you want to pick it up without it being too sloppy. 
  • Otherwise, it's good not chilled as well!!!


Serving: 1square | Calories: 90cal | Carbohydrates: 12g | Protein: 6g | Fat: 2g
Tried this recipe?Mention @healthbeet or tag #healthbeet!
Nutrition Facts
Protein Graham Cracker Birthday Squares
Serving Size
1 square
Amount per Serving
% Daily Value*
* Percent Daily Values are based on a 2000 calorie diet.


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  1. 5 stars
    My weakness is ice cream and this might be the closest thing I’ve found to mimicking it. I added a few drops of vanilla extract and 2g Truvia (stevia) and it was incredible. Thanks so much for posting this.

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