Protein cookies can be a great vehicle for getting in adequate recovery fuel while also satisfying a sweet tooth for when those sugar cravings hit. But some protein cookies are loaded with carbs, sugar, and calories, so while you might be getting some protein in, you’re likely to spike blood sugar levels and experience a crash shortly after.
So, it’s not enough to just have a high protein cookie. You also need to check the label to avoid excess sugar, calories, and refined carbs, as intake can derail your training efforts. Sticking to fewer carbs, more fiber, and less sugar is key for creating a nourishing recovery snack that’ll repair muscle damage and help you stay on track with your fitness goals.
If you're in the mood for a cookie as a snack — especially after a workout when you might want something sweet — all of these protein cookies are low-carb and keto-friendly. This way, you can make the most of your training routine and progress while still feeling free to indulge.
The 8 Most Training-Friendly Protein Cookies on the Market
Quest protein cookies are made with a protein blend of milk protein isolate and whey protein for a high-quality protein boost, and they also come in chocolate chip, double chocolate chip, snickerdoodle, and peanut butter.
“Plus, since it is sweetened with Stevia — as well as erythritol, another keto-approved sweetener that does not affect blood sugar levels or cause any spikes — and not regular table sugar or high fructose corn syrup, this cookie tastes sweet without being loaded with carbs,” says Lauren Manaker, MS, RD.
Chocolate Chip Peanut Butter — Manaker's favorite — has 11 grams of fiber, 16 grams of protein, one gram of sugar, and just five grams of net carbs.
New to the brand, this dense, soft cookie offers a whopping 18 grams of protein and just one gram of sugar per cookie — all for just 220 calories. There are three flavors total (triple chocolate chunk and peanut butter chunk are the other two).
“It’s primarily sweetened with allulose, which is a non-artificial sweetener that occurs in small quantities in nature, in things like maple syrup, figs, and raisins,” says Lauren Harris-Pincus, MS, RDN, and author of The Protein-Packed Breakfast Club. “This cookie also has six grams of gut-friendly prebiotic fiber,” she adds. "So it’ll keep your immunity high and digestion regular."
Sweetened with monk fruit, the BHU FOODS FIT option is a clean cookie that tastes sweet but won’t spike blood sugar post-training. There’s just one gram of sugar, one gram of net carbs, and 10 grams of protein per cookie, so you’ll be able to recover adequately.
“It’s a delicious and filling cookie that has zero grams of added sugar and just 250 calories,” says Trista Best, MS, RD.
There also aren’t any sugar alcohols, which can be irritating to the digestive system. What’s more, the FIT cookie is vegan (it’s made with a pea and brown rice protein blend) as well as gluten and soy free, so it’s a good pick for those with any dietary restrictions.
These mini keto cookies are low-calorie and low-carb, so even if you eat the whole bag (two servings), it’s only around 340 calories (which isn’t too much, especially after a training session). You’ll also get eight grams of protein for just two grams of net carbs.
“These cookies are made to be gluten free, and while they may be low in protein, the dietary fiber makes it a filling cookie without added sugars,” says Best.
Increase your protein intake by enjoying these cookies with a beef or turkey jerky stick, a handful of nuts, or a serving of edamame.
This protein cookie provides a moderate amount of protein (not tons, just five grams), so pair it with another protein source, like plain Greek yogurt, a jerky stick, or nut butter spread on top. Its biggest draw is its low-carb, low-sugar count and soft texture.
It’s keto-approved — with just one gram of sugar and four net carbs — but it tastes just as sweet as a real slice of birthday cake! Plus, it’s relatively large for its size, so you won’t feel deprived.
Keto-friendly and gluten-free, these mini cookies are soft and crumbly — they’ll just melt in your mouth.
“A full bag of these cookies is just 320 calories, with nine grams of protein and five grams of fiber,” says Best. “They are also unique in that they are a good source of calcium and lower in sodium than most other cookies on the market.”
There are more flavors to choose from, but the snickerdoodle option offers a perfect mix of sweet and spice.
There is a lot to love about this protein-packed, keto-approved cookie, as recommended by Lisa Richards, nutritionist and author and founder of The Candida Diet. It is made with plant-based protein (10 grams per cookie), so it’s a nice vegan option for those who struggle to find adequate protein on a plant-based diet.
Plus, it’s kosher, gluten-free, and low in sugar and carbs, with just seven grams of net carbs and two grams of sugar to keep your blood sugar in check.
Harris-Pincus loves these low-carb, low-sugar cookies.
“They were created by a registered dietitian and have an abundance of gut-nourishing dietary fiber and resistant starch that are typically missing in keto eating patterns,” she says.
They are 100% plant-based, organic, and have a good amount of protein per serving. With this option, you'll get nine grams of protein and 13 grams of fiber for just 160 calories and only four grams of sugar.