7 Creative Protein Powder Recipes That Beat Shakes Any Day
Written by: Michael Matthews
Sick of shakes? Here are 7 protein powder recipes that make protein supplementation fun and tasty.
Protein powder currently occupies a grey space between health supplement and food, but give it a couple more years (ok, maybe decades) and we’ll probably think of whey isolate as being no different than flour and sugar.
Yes, it’s great for making smoothies, protein bars, and even muffins, but you can get a lot more out of protein powder. In fact, you can mix it with all kinds of foods to make tasty, high-protein meals.
In this article, I’ll share 7 protein powder recipes that I found particularly good. I hope you like them too!
Protein Fruit Salad
Picture courtesy of Like Mother Like Daughter
Fresh fruit makes a great snack and even dessert, and by cutting up your favorite fruits to make a quick salad, you can sneak in a little protein with a simple dressing made of yogurt, whey and almond milk.
If you like texture and crunch, mix in chia seeds or almond slivers.
1/2 cup plain nonfat Greek yogurt
1/4 cup unsweetened almond milk
1 Tbsp. honey
3 scoops vanilla protein powder
6 cups mixed berries or cut fruit
With a blender or small whisk, combine all ingredients except fruit.
Mix fruit together in a large bowl, and pour dressing over the top.
Stir well. Serve.
Nutrition Facts (Per Serving)
Protein: 15 grams
Carbs: 22 grams
Fat: 2 grams
Protein Tea, Coffee, or Cocoa
Picture courtesy of Island Lifestyle
This delicious low-cal beverage can work as an appetite suppressant so it’s perfect for a midday boost.
Not only can you enjoy a little bit of caffeine and tea’s many health benefits, you can get a little closer to meeting your protein needs by mixing in some of your favorite unflavored or vanilla protein powder too.
But don’t just throw it all in there! Mix it in the bottom of a mug with just enough milk to make a smooth paste. Now, stirring the whole time, very slowly pour near-boiling water over the protein mix. Add the tea bag to steep for several minutes as usual. This works for coffee and hot cocoa too.
Quinoa Protein Porridge
Picture courtesy of Feasts and Fotos
Although this grain alternative is talked about as a great source of protein, the amount it actually packs isn’t so significant. Much like with oatmeal, you can mix in milk and protein powder to make quinoa a delicious and filling breakfast. Top with fresh fruit, nut butter and/or seeds to your liking.
1/3 cup cooked quinoa
1/3 cup unsweetened almond milk
1 1/2 scoops of your favorite protein powder
Mix all ingredients together on the stove.
Protein: 21 grams
Carbs: 36 grams
Fat: 5 grams
Protein Soups & Sauces
Add protein protein to soup recipes? Yup!
If you’re cooking up a big batch of something in a stock pot, like stew or pasta sauce, chances are you can add protein powder to the mix. Be careful, though, or you could curdle it. No one wants clumps of spoiled whey in their soup!
The way to avoid that is by working it in to the mix cold and slowly bringing it up to temperature. Basically, treat it like you would if you had to integrate eggs: blend the powder into cold water, broth, or other liquid that’s called for in the recipe. Never add it into a hot mixture, but instead warm it over low heat until the soup or sauce is at a simmer.
Mint (and Spinach) Chocolate Chip Ice Cream
Picture courtesy of Zak Designs
If you have your own ice cream maker (or want to go the old-school rock salt method), add a scoop or two of protein powder. It’ll be a much healthier mix-in than crushed cookies or candy bars.
Try this mint chocolate chip ice cream made with casein to create the perfect before-bedtime snack.
1/4 cup spinach, stems removed
20 mint leaves, stems removed
1 cup unsweetened vanilla almond milk
1 scoop pure vanilla casein powder
1/2 tsp. peppermint extract
1/4 tsp. vanilla extract
1/4 tsp. guar gum (optional)
1/4 tsp. xanthan gum (optional)
1 tsp. raw cacao nibs
Mix all ingredients except cacao nibs in a food processor, and add to your ice cream mixer.
After 15 minutes, add cacao nibs, and continue running the machine for 5 more minutes.
Protein: 13 grams
Carbs: 12 grams
Fat: 10 grams
Peach Protein Surprise
Picture courtesy of Tasty Kitchen
This is a light, summery dish that’s perfect any time of day: breakfast, afternoon or late-night dessert. The roasted peaches can be replaced with any other fruit, but this original recipe has a delicious peaches and cream flavor that can’t be beat.
1 large peach, halved
1/2 scoop protein powder
1/4 cup low-fat cottage cheese (or cream cheese)
1/2 tsp. cinnamon
Preheat oven to 500°F. Arrange peaches cut side-up in a baking dish, and bake for 20 to 25 minutes.
In a small bowl, mix together all ingredients except peaches.
Fill roasted peach halves with cheese mixture, and enjoy.
Protein: 20 grams
Carbs: 20 grams
Fat: 3 grams
Roasted Garlic Mashed Potatoes & Protein
Picture courtesy of Gimme Some Oven
Potatoes don’t have the best nutritional bang for the buck, but if you must have them as a side dish, why not spike them with protein powder?
Serves 6 / Makes 3 cups
1 lb. unpeeled red potatoes, cubed
1/2 head garlic
3/4 tsp. olive oil
2 Tbsp. fat-free sour cream
2 Tbsp. unsalted butter
2 Tbsp. 1% milk
3 scoops unflavored whey protein powder
1/2 tsp. salt
Fresh ground pepper
Preheat oven to 350°F.
Separate garlic cloves. Toss unpeeled garlic cloves in olive oil, and wrap in aluminum foil. Roast for 45 minutes. When finished, remove garlic cloves from peels, and mash.
Bring a large pot of water to a boil, and add potatoes to cook for 15 to 20 minutes, until tender. Meanwhile, mix sour cream, butter, milk, protein powder, and salt in a bowl.
Drain potatoes, and mash until nearly smooth. Add mashed garlic and freshly ground pepper to the potatoes, and slowly pour in the dairy mixture as you finish mashing.
Nutrition Facts (Per Serving)
Protein: 15 grams
Carbs: 15 grams
Fat: 5 grams
What did you think of these protein powder recipes? Have anything else to share? Let me know in the comments below!
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