The allure of the cheesecake… nature’s seductress. Often seen as the enemy due to its devastating macros.

Fortunately, here it is, reverse engineered. We have been eating dangerous amounts of high protein, low-calorie density cheesecakes. They mostly require only 3-4 common ingredients, and average 360kcal for the whole cake.

Here is a variety of Propane-approved recipes, using lower fat, high-protein substitutions:

Raspberry-Espresso-Dark-Chocolate Cheesecake

via Propane Athlete Tom K Macros: 22C/32P/6F – 1 sachet of sugar free raspberry jelly – 2 espresso and some boiling water to mix the jelly – 250g Quark – Digestive biscuits or oats as the base – Melt and pour one square of dark chocolate while the topping is halfway set – Leave in the fridge for 2-3 hours

James’ shreddy orange cheesecake: <1000kcal for the ENTIRE THING!

Screen Shot 2015-11-01 at 12.09.59


400g – fat free cream cheese
250g – fat free quark or greek yogurt
2 whole eggs, separated
0.5 scoop of vanilla whey or casein
roughly 10 tsp sucralose (can be substituted for stevia or sugar if you want more carbs)
1 tsp vanilla essence
zest of one lemon or orange
3 digestives or chocolate cookies
1tbsp ground flax

– preheat the oven to 200 degrees C
– blitz the cookies in a mini food processor or just smash them up somehow.
– mix with the ground flax 1 egg yolk a little quark.
– press into the bottom of an 18cm cake tin.
– bake for about 10mins until slightly more golden that it was.

– mix the rest of the ingredients together, except the egg whites.
– beat the egg whites until stiff peaks form.
– fold them into the mix until well incorporated.
– bake at 100 degrees for about ten mins, then reduce the heat to 120 degrees and bake for another 30-40 mins. Until the top is deep, golden brown.
Pro tip: if you use orange instead of lemon, add .5tsp of cinnamon to the batter and sprinkle a little cinnamon sugar over the base after you bake it. Amazeballs. If you want to make a bigger cake, ie a 24cm cake tin, you have to roughly double the recipe. Also increase the cooking time by about 50%.


Banoffee Pie:

Via Propane Athlete Tom K

Macros per cake: 34C 30P 6F Ingredients: – 15g Butterscotch angel delight – 250g quark – 100g mashed banana, – 1 scoop banoffee or chocolate whey – Base: 2-3 crushed digestives, bound with some mixture Makes two.

Michael Spedding from BPM Fitness tried it out
via Michael from BPM Fitness

Strawberry & Ginger Cheesecake

Another Tom K classic

Macros for 2 cakes: 44C/35P/11F Filling: 250g quark 15g strawberry angel delight powder 60ml milk Ground ginger Base: 2 crushed ginger biscuits with a bit of the mixture used to bind them Chill the mixture for 1-2 hours. Produces two medium sized cakes, Cinnamon on top to finish.

Peanut-Butter Oreo Cheesecake

Thanks to Happie for this, see the recipe here

Baked Protein Cheesecake

via Redditor FanofPawl: Macros – 66C/165P/12F

FanfPawl redditor Cheesecake recipe

Jonny’s low carb cheesecake + pizza:

Macros: 98C/222P/60F for both

In a bowl with hand-held electric whisk, mix 300g low-fat Philadelphia (light or extra light both work), – 200g cottage cheese – 1 pack of gelatine/crystallised jelly, dissolved in boiling water

Once smooth mix 1 packet of whipping topping in a bowl, add to rest of mixture.

Base: Put oats in a pan with 1 teaspoon or melted butter or some of the filling mixture  – creates a flapjack texture. Line the base of a springform pan with this and pour topping in.

Place in a fridge for 2-3 hours.


Jonny’s protein cheesecake + low-carb pizza. Macros for everything: 222P/98C/100F

Cauliflower Pizza recipe:

– 1 kg of frozen cauliflower: heat in microwave, drain water then mash as finely as possible – Squeeze as much water out as possible here to bind better. – 3-4 tbsp parmesan, 100g low fat shredded cheese, 1 egg and herbs of your choice, mix together.

Press the ball of ingredients flat into a pizza pan and put in a preheated oven until brown. I add cheese on top with about mins to go and cook all the topping in a separate pan while it cooks.


PaulNotSmall’s Lemon & Ginger Cheesecake

Paul shares our minimalist attitude, and bangs out mouth-watering recipes often with only 3 ingredients.

Full recipe here.

Quick coconut/muesli cheesecake

via James B

Macros: 15C/45P/7F 250g quark + half a scoop of coconut whey/casein blend Base: Crunchy muesli and sugar free caramel syrup NewImage.png  

Cherry cheesecake with rocky-road base:

Macros: 57C/45P/13F

– 1 small pot Danio cherry yoghurt – 250g quark – Sachet of zero calorie raspberry jelly crystals – Mix with 100ml boiling water in a shaker – Base: 15g oats, 2 biscuits + Medley Rocky Road bar, with some mixture to bind it


Lemon variation

As above, but with lemon quark & lemon jelly.


 Bojan Kostevski’s moderately naughty white chocolate raspberry cheesecake:

Macros per slice: 19C/8P/16F

Bojan Kostevski - White Chocolate Raspberry cheesecake. Naughtiness rating: 6/10
Bojan Kostevski – White Chocolate Raspberry cheesecake. Naughtiness rating: 6/10


Three classics from Anna at Protein-Pow:

Low-carb key lime pie: Screen-Shot-2013-09-18-at-09.59.03 Almond, vanilla and dark chocolate: Screen-Shot-2014-06-27-at-16.46.19

Peanut-butter & jelly cheesecake: Screen-Shot-2013-10-10-at-3.05.17-PM


Macro Mitch: Choc Orange Protein Cheesecake

Made with greek yoghurt, orange zest, cocoa and almonds. Really innovative and looks beautiful.. hnnnggg. Full recipe here.

Full recipe here:

Finally, for those with a brazen disregard for macros: Oreo & Rees’s cups cheesecake:

Recipe for paleo version – lol jk.

You filthy devil
You filthy devil
oooooh you naughty thing


If we can make these, with our culinary ineptitude, then you should have no problem. Enjoy.

Even Berkhan is partial to the occasional cheesecake

The Next Step

Product picture

11 KEY Diet Mistakes You Should Avoid

"Only a fool learns from his own mistakes. The wise man learns from the mistakes of others." We've been there, tried it and failed...more times that we'd care to admit. This download details the 11 mistakes it took us 10+ years to overcome. You can gain instant access and learn from our mistakes to transform your methods today.

5 responses to “Ultimate Guide to Macro-Friendly Cheesecakes

Leave a Reply

Your email address will not be published. Required fields are marked *

Your Content