Who doesn’t like to try fit cupcakes from time to time? At IND we firmly believe that if you enjoy the process, you are much more likely to reach the goal.

The cakes are not exactly low-calorie preparations and, for that very reason, it is important to take care of their quality. In addition, it is very difficult to find decent options in supermarkets, and even in specialized sports nutrition stores.

As we explained in the post Homemade cookies and other nutritional trompe l’oeils , appearances They are misleading. ”Cake” is not a forbidden word for a healthy lifestyle or a sports performance goal. The name “sponge cake” does not determine its nutritional quality. The ingredients, the proportions of each ingredient, the preparation, the amount ingested, the person, the moment, the objective to be achieved and many other variables will make a “cake” more or less convenient for a specific person at a time concrete.

In these versions of fit cakes or whatever you want to call them, we enhance the protein content (through egg, whites, whipped fresh cheese and even Whey protein), we bet on quality carbohydrate sources (such as sweet potato or oatmeal), we prioritize healthy fats (such as olive oil or nuts) and include other ingredients interesting , such as pumpkin, cinnamon, cocoa or dates. In addition, some are oven, and others are microwave, so you can choose how to cook.

By opting for the homemade versions that we bring you in this post, we manage to control which ingredients we are going to eat and their quality. If you look closely, the percentage of macronutrients (protein, fat and carbohydrate) vary a lot from one cake to another, so it would only be necessary to adapt the quantities and choose the best options according to your specific situation.

Homemade pumpkin cake on black wooden background - IND - Nutrición Deportiva

Pumpkin sponge cake with extra protein


  • Oatmeal – 41 g (1 tablespoons)
  • Raw egg – 54 g (1 unit)
  • Egg white – 27 g (2 whites)
  • Honey – 3 g (1 dessert spoon)
  • Yeast – 4 g (a dessert spoon)
  • Cinnamon powder – 1 g (pinch)
  • Olive oil – 3 g (1 dessert spoon)
  • Walnuts – 5 g (1-2 units)
  • Natural skimmed yogurt – 60 g (½ unit)
  • Pumpkin – 70 g (1 cup)
  • WADA / Impact Whey Elite Protein (Myprotein) – 10 g (1 tablespoon)


  • Preheat the oven to 200ºC
  • Cut the pumpkin into small portions and cook for 10-15 minutes (until soft)
  • Beat the whites with the eggs
  • Add and stir a little more together with the yogurt, cinnamon and honey
  • Little by little, add the oats while beating everything
  • Once boiled, mash or mash the pumpkin
  • Finally, add the chopped walnuts, pumpkin puree, yeast and protein powder to the dough
  • Place the mixture in a mold and bake for about 20 minutes at 180ºC and that’s it!

Kcal : 400 kcal (with these amounts)

Proteins: 27% of kcal

Hydrates: 38% of kcal

Fats: 35% of kcal

Whey whey protein is one of the grade A supplements (that is, authorized for use in specific situations with individualized protocols and based on scientific evidence), as we tell you e n east po st . Therefore, it is a good idea to include it in your fit cakes, although it will depend on your goal (and therefore, on the amount of protein you need).

Bizcochos fit - de manzana y avena

Apple oatmeal cake a


  • Flavored oatmeal – 40 g (1 cup)
  • Raw egg – 60 g (medium unit)
  • Skimmed milk – 200 g (1 glass)
  • Apple – 150 g (medium unit)
  • Cinnamon powder- 1 g


  • In a bowl beat the egg until it foams
  • Add the milk and stir. Then add the flour and mix until there is a homogeneous texture
  • Then add the cinnamon and stir
  • Cut the apple into small pieces and add it
  • Place the mixture in a bowl and microwave on maximum power for 8-9 minutes
  • Remove and go. Bon Appetite!

Kcal : 365 Kcal (with these amounts)

Proteins: 21% of kcal

Hydrates: 57% of kcal

Fats: 22% of kcal

Oatmeal is super versatile, filling and a good alternative to wheat flour. Its main ingredients, oat grains, contain 6 of the 8 essential amino acids. When cooking it, the starches are released from it and we improve its digestibility. You also have the version of this cake for the oven here .

Bizcochos fit - Brownie de boniato y dátiles - IND - Nutrición Deportiva

Sweet potato and date brownie


  • Red sweet potato – 150 g (medium)
  • Natural almonds – 13 g (1 handful)
  • Whole wheat flour – 38 g (4 tablespoons)
  • Date – 50 g (2-3 units)
  • Cocoa powder 0% – 13 g (1 dessert spoon)
  • Honey – 13 g (1 dessert spoon)
  • Table salt – 3 g (pinch)


  • Preheat the oven to 180ºC
  • Peel, cut and cook the sweet potato for 15-20 minutes or until tender
  • Crush the cooked sweet potato together with the dates
  • Place in a bowl. Then to add all the rest of the ingredients
  • Mix well until you get a homogeneous paste
  • Line a baking dish with greaseproof paper and then add the mix
  • Bake in the oven for about 20 minutes or until the fork comes out clean.
  • Let the brownie cool, chop and serve

Kcal : 599 Kcal (with these amounts)

Proteins: 8% of kcal

Hydrates: 80% of kcal

Fats: 11% of kcal

The date is a fruit very rich in sugars (80%), so it gives a lot of sweetness and is perfect to use as a substitute for sugar.

Bizcochos fit - de chocolate con harina de avena - Nutricion deportiva -IND

Fit chocolate biscuits with aven flour a


  • Fresh whipped cheese 0% – 40 g (4 tablespoons)
  • Butter – 5 g (1 dessert spoon)
  • Egg white – 30 g (2 whites)
  • Raw egg – 60 g (1 unit)
  • Yeast – 10 g (1 tablespoon)
  • Cocoa powder 0% – 15 g (2 dessert spoons)
  • Liquid sweetener – 5 g (1 dessert spoon)
  • Oatmeal – 40 g (4 tablespoons)
  • Dark chocolate 70-85% – 5 g (1 dessert spoon)


  • Put the egg and the whites in a bowl and beat everything until it has a foamy appearance
  • Add the oatmeal to the bowl little by little, stirring gently so that the incorporated air is not lost
  • Add the butter, the whipped cheese, the yeast, the defatted cocoa powder, the sweetener (unless your oatmeal is flavored) and the dark or chopped chocolate chips to the bowl
  • Beat all the ingredients well until there is a homogeneous texture
  • Preheat the oven to 180ºC
  • When the oven is already hot add the mixture to a mold suitable for the oven. Then bake for 15-20 minutes
  • It will be ready when you click it with a toothpick and it comes out clean
  • Remove the cake from the oven and take it out of the mold. Done!

TIP: do not open the oven for the first 10-15 minutes as the heat will be lost and the cake will not be done well

Kcal : 425 kcal (with these amounts)

Proteins: 25% of kcal

Hydrates: 39% of kcal

Fats: 36% of kcal

A sweet recipe, without sugar and with a chocolate flavor. Cocoa is a tropical fruit that contains more than 300 components, although its fat content and its contribution in antioxidants and magnesium stand out. In this study on cocoa you can find more info .

Muffins de avena y plátano - IND - Nutrición Deportiva

Banana, cinnamon and aven muffins a

Ingr edientes:

  • Oat flakes – 30g (2 tablespoons)
  • Banana – 100 g
  • Raw egg – 56 g (unit)
  • Flavored oatmeal – 100 g
  • Chickpea flour – 10 g
  • Vanilla extract – 5 g (dessert spoon)
  • Yeast – 5 g
  • Orange – 5 g
  • Cinnamon powder – 5 g (dessert spoon)


  • Crush the banana in a bowl
  • Add the eggs, the vanilla extract and the orange zest to the bowl
  • When everything is together, add the dry ingredients: flour, cinnamon powder
  • Mix it all up. The texture may need to be improved; if it is very dry, add a teaspoon of milk or soy drink
  • Then assemble in muffin molds and decorate with rolled oats
  • Bake with the oven preheated to 180º for 20 minutes, controlling at all times that it does not burn

Kcal : 714 kcal (with these amounts)

Proteins: 16% of kcal

Hydrates: 66% of kcal

Fats: 18% of kcal

Combining spices such as cinnamon and vanilla we manage to enhance the sweet flavors without having to add simple sugar to the fit cakes

Bizcochos fit de zanahoria y queso fresco batido - IND - Nutricion deportiva

Fit carrot cakes with whipped fresh cheese


  • Carrot – 50 g (½ unit)
  • Oatmeal – 20 g (2 tablespoons)
  • Raw egg – 30 g (½ unit)
  • Natural yogurt – 30 g (¼ unit)
  • Olive oil – 5 g (1 dessert spoon)
  • Walnuts – 10 g (half a handful)
  • Yeast – 2 g (½ dessert spoon)
  • Cinnamon powder – 1 g (pinch)
  • Liquid sweetener – 2 g (1 dessert spoon)
  • Fresh whipped cheese 0% – 25 g (2 and a half tablespoons)
  • Light spread cheese – 45 g (4 and a half tablespoons)
  • Natural almonds – 15 g (12 units)
  • Preheat the oven to 180ºC
  • In a bowl, add the dry ingredients: the oatmeal, the almond flour (if you don’t have it, grind the almonds), the cinnamon and the yeast. Sift them if you want a better texture
  • In another bowl mix the wet ingredients: egg, yogurt, oil and sweetener to taste
  • Add the dry ingredients little by little to the bowl of the wet ingredients while integrating all the ingredients well
  • Add and mix well the well crushed walnuts and the previously washed and grated carrot
  • Pour the entire mixture into a baking dish
  • Bake for 15 minutes
  • You can tell if the cake is well done if, when you click it with a toothpick, it comes out clean
  • Let the cake cool before unmolding
  • Mix the whipped fresh cheese, the spread cheese and sweetener to taste
  • Then cover the whole cake with the cheese mixture
  • You can also cut the cake horizontally to put more fresh whipped cheese in the center

Kcal : 459 kcal (with these amounts)

Proteins: 17% of kcal

Hydrates: 22% of kcal

Fats: 61% of kcal

We couldn’t finish our fit cakes proposals without a version of the classic Carrot cake . Its main ingredient, carrots, contain a large amount of beta-carotene (a type of provitamin A) that will be transformed into vitamin A, necessary for the heart, eyesight, etc.

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