Healthy dessertsVegetarian€
Fit protein apple strudel with cottage cheese, cinnamon and walnuts
Enjoy a healthy version of the legendary strudel. A high-protein recipe with grated apple filling and a crispy crust, made without excess sugar and fat.
Prep time
20 min
Cook time
35 min
Total time
55 min
Servings
6
Recipe
For the filling
Apples, fuji, with skin, raw
4 largeCottage cheese, full fat, large or small curd
250 g100% WHEY PROTEIN POWDER, VANILLA
30 gSpices, cinnamon, ground
1 tspLemon juice, raw
0.5 pieceNuts, walnuts, English, halves, raw
30 gRaisins, golden, seedless
30 gFor the strudel
Phyllo dough
3 leafButter, stick, unsalted
2 tbspEggs, Grade A, Large, egg whole
1 piecePer servingTotal
Calories:242.5 kcal1454.9 kcal
Protein:10.3 g61.8 g
Carbohydrates:28.3 g169.7 g
Fiber:3.8 g22.5 g
Water:157.1 ml942.7 ml
Fat:10.4 g62.6 g
Micronutrients
Sugar:20.5 g123 g
Saturated fat:4 g23.7 g
Cholesterol:59.1 mg354.5 mg
Sodium:165.6 mg993.8 mg
Potassium:296.4 mg1778.2 mg
Calcium:79.3 mg475.6 mg
Iron:0.6 mg3.7 mg
Magnesium:21.5 mg128.9 mg
Zinc:0.5 mg3.1 mg
Phosphorus:124.5 mg746.8 mg
Vitamin C:1.7 mg10.2 mg
Vitamin A:65.8 µg394.8 µg
Vitamin D:0.2 µg1.3 µg
Vitamin B12:0.3 µg1.6 µg
Instructions
1
Preheat the oven to 190 °C. Line a baking tray with parchment paper.
2
Peel and grate the apples. Add lemon juice to prevent them from browning. If the apples are very juicy, gently squeeze them out so the dough doesn't become too soggy.
3
In a bowl, mix the cottage cheese (or skyr), protein powder (or sweetener), cinnamon and walnuts. If the mixture is too thick, add a spoonful of yogurt.
4
Place the first sheet of filo dough on a clean kitchen towel and brush it lightly with oil. Layer the second sheet on top, brush again, then add the third sheet.
5
Spread the cottage cheese filling over the bottom third of the dough, then evenly sprinkle the prepared apples (and raisins) on top. Leave about 2 cm of border empty on the sides.
6
Fold the side edges of the dough inward, then use the towel to tightly roll up the strudel.
7
Place the strudel on the baking tray with the seam facing down. Brush the entire surface with beaten egg for a golden color and crispiness.
8
Bake for 30–35 minutes, until the strudel turns golden brown.
9
Before slicing the strudel, let it rest for at least 10 minutes so the filling can set.
Nutritional benefits
Replacing regular sugar and using protein cottage cheese allows you to enjoy a traditional dessert without a rapid spike in blood sugar, while the protein supports recovery.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.