High Protein Tres Leches Cake (Protein Milk Soak)

Soft sponge cake.
Sweet, milky soak.
Cloud-like whipped topping.

Tres leches is one of those desserts that feels nostalgic, celebratory, and just slightly dramatic — in the best way. Traditionally rich and indulgent, it’s famous for being soaked in three types of milk until ultra-moist and melt-in-your-mouth tender.

This High Protein Tres Leches Cake keeps that iconic texture and flavor — but upgrades the milk soak and sponge with a serious protein boost.

Yes, it’s still luscious.
Yes, it still soaks up beautifully.
And yes… it still makes people think you bought it from a bakery.

A Quick Note on the Classic

Traditional Tres leches cake (Spanish for “three milks cake”) is beloved throughout Latin America and beyond. It typically features:

• A light sponge cake
• A soak made from evaporated milk, condensed milk, and heavy cream
• Whipped cream topping
• Sometimes cinnamon or fruit garnish

The magic comes from the sponge structure — it absorbs the milk mixture without collapsing.

We’re preserving that exact texture — just making it more macro-friendly and protein-rich.

Why This Version Works

Protein desserts can sometimes go dense or dry. Tres leches solves that problem beautifully because:

• The sponge is airy and egg-based
• The soak keeps everything ultra-moist
• The texture stays soft, never rubbery

By incorporating:

• Greek yogurt
• Protein powder
• Higher-protein milk
• A balanced sweetener approach

You get a cake that feels indulgent but offers meaningful protein per slice.

It’s comfort food — upgraded.

Ingredients You’ll Need

For the Protein Sponge Cake

• 1 cup oat flour (or fine all-purpose flour)
• ¼ cup vanilla protein powder
• 1 teaspoon baking powder
• ¼ teaspoon salt
• 4 large eggs (separated)
• ⅓ cup maple syrup or sugar
• ¼ cup Greek yogurt
• ¼ cup milk
• 1 teaspoon vanilla extract

For the Protein Milk Soak

• 1 cup high-protein milk (or regular milk)
• ½ cup evaporated milk
• ¼ cup Greek yogurt (whisked smooth)
• ¼ cup vanilla protein powder
• 2–3 tablespoons maple syrup (adjust to taste)
• 1 teaspoon vanilla extract
• Pinch of salt

For the Whipped Topping

• ¾ cup heavy cream (or light whipped topping alternative)
• 1–2 tablespoons powdered sweetener
• ½ teaspoon vanilla

Optional garnish: cinnamon dusting, strawberries, or shaved chocolate

Step-by-Step Instructions

1. Prepare the Sponge Cake

Preheat oven to 350°F (175°C). Lightly grease and line an 8×8-inch baking dish.

In a bowl, whisk together oat flour, protein powder, baking powder, and salt.

Separate eggs. In one bowl, beat egg yolks with maple syrup until slightly thickened and pale. Add Greek yogurt, milk, and vanilla. Mix until smooth.

In a clean bowl, beat egg whites until stiff peaks form.

Add dry ingredients into the yolk mixture and stir gently until combined.

Now the important part: fold in the whipped egg whites in three additions. Use slow, careful folding motions to preserve air. This is what gives tres leches its signature absorbent structure.

Pour batter into prepared pan and bake 22–28 minutes, or until the top is lightly golden and a toothpick comes out clean.

Cool completely in the pan.

2. Prepare the Protein Milk Soak

In a bowl, whisk together high-protein milk, evaporated milk, Greek yogurt, protein powder, maple syrup, vanilla, and salt.

Whisk thoroughly until smooth. If needed, blend briefly to eliminate clumps.

Taste and adjust sweetness. It should taste slightly sweeter than you want the final cake to be — because the sponge will balance it.

3. Poke and Soak

Once the cake is fully cooled, use a fork or skewer to poke holes all over the surface.

Slowly pour the milk mixture evenly over the cake. Do this gradually to allow it to absorb properly.

At first it may look like too much liquid — trust the process. The sponge will drink it up.

Cover and refrigerate at least 4 hours, preferably overnight.

This rest time transforms everything.

4. Make the Whipped Topping

Beat heavy cream, sweetener, and vanilla until soft peaks form.

Do not overwhip — you want fluffy and spreadable, not stiff and dry.

Spread evenly over the chilled cake.

Dust lightly with cinnamon or add fresh fruit if desired.

Texture Expectations

This cake should be:

• Ultra-moist
• Soft but structured
• Light, not dense
• Milky but not soggy

If it feels rubbery, it was likely overbaked or overmixed. If it’s soupy, the sponge may not have been airy enough.

When done right, it’s melt-in-your-mouth perfection.

Common Mistakes to Avoid

1. Overmixing the batter
You’ll lose air and reduce absorbency.

2. Skipping egg white whipping
This is essential for sponge texture.

3. Pouring soak too quickly
Gradual pouring ensures even absorption.

4. Not chilling long enough
Tres leches improves dramatically with time.

5. Adding too much protein powder
It can thicken the soak too much and reduce absorption.

Variations & Flavor Twists

• Cinnamon Vanilla: Add ½ teaspoon cinnamon to the soak.
• Chocolate Tres Leches: Replace 2 tablespoons flour with cocoa powder.
• Strawberry Version: Add sliced strawberries between cake and whipped topping.
• Coconut Twist: Replace part of milk with light coconut milk.
• Mocha Version: Add ½ teaspoon espresso powder to the soak.

Protein Boost Breakdown

Compared to traditional tres leches, this version increases protein through:

• Protein-enriched sponge
• Greek yogurt
• Protein milk soak
• Added protein powder

You still get indulgent texture — but with more satiety and balance.

It’s dessert that keeps you full instead of sending you into a sugar crash.

FAQ

1. Does it taste like traditional tres leches?

Yes — slightly less sweet, but just as moist and milky.

2. Can I make it ahead?

Absolutely. It’s better the next day.

3. Can I freeze it?

Freezing is not ideal — the milk texture changes when thawed.

4. Why is my cake too dense?

Egg whites may have been overmixed into the batter.

5. Why didn’t it absorb the milk?

The sponge may have been too compact or under-poked.

6. Can I reduce sweetness?

Yes — adjust maple syrup in the soak to taste.

7. What protein powder works best?

Vanilla whey blends tend to mix smoothly into the soak.

Final Thoughts

This High Protein Tres Leches Cake proves you don’t have to give up nostalgic, celebration-worthy desserts to stay aligned with your goals.

It’s soft.
It’s creamy.
It’s beautifully soaked and layered.

It looks impressive.
It tastes indulgent.
It delivers protein in every slice.

Make it for a gathering. Make it for meal prep. Make it because you want cake that works a little harder for you.

Classic Latin comfort — modern macro upgrade.