move more and hurt less with Musclestache

Five Recipes Using Your Protein Powder (Instead of a Shake)


Five Recipes Using Your Protein Powder (Instead of a Shake)

Protein powder is a great way to get in your necessary protein intake for the day, but sometimes those shakes can get a little boring!  Check out these five recipes that’s lets you use your protein powder in a new way this week!

Five Tips for Cooking with Protein Powder

Before you start cooking with protein powder check out these five tips:

  1. Exchange flour for protein powder – the general rule is you can exchange 1/3 of the flour for protein.
  2. Make sure you are using a liquid – protein powder can make for a really dense product. Use something like Greek yogurt, cottage cheese, apple sauce, or bananas.
  3. Make sure you are using an oil – if you are making protein cookies make sure you are using an oil you like to end up with a moist cookie (such as coconut oil, nut butter, or butter).
  4. Use stoneware/ceramic bakeware – stoneware/ceramic bakeware helps to hold in moisture (see number 2 and 3 – these are important).
  5. Lower oven temperature when baking with whey – lower the baking temperature by 25 degrees and extend the baking time to avoid a dry and/or rubbery consistency.

Protein Waffles

Ingredients:

  • 1 scoop protein powder of your choice
  • 1 egg (or 20 g of egg whites)
  • 1 tsp baking powder
  • Water to desired consistency (about 3 tablespoons)

Directions:

Preheat waffle iron. Add protein powder, egg and baking powder to a small bowl. Add enough water to get to desired consistency. Pour into waffle iron. Enjoy!  Top with peanut butter, berries, or anything else you choose.

Protein Ice Cream

Ingredients:

  • Frozen bananas (peeled and sliced) OR frozen strawberries & raspberries
  • Vanilla whey protein powder
  • Almond milk
  • Optional: vanilla or almond extract, honey or other sweetener to taste

Directions:

Place everything in a food processor and begin blending. Scrape the sides as needed and make sure the liquid is evenly distributed. When it begins to resemble soft serve, you’re done!

Protein Cinnamon Rolls

Ingredients:

Dough Ingredients:

  • 2 cups of oat flour
  • 2 scoops vanilla protein powder
  • 1 1/4 tsp baking powder
  • 1/4 tsp salt
  • 4 tsp honey
  • 2 tbs unsweetened applesauce
  • 8 tsp liquid egg whites
  • 1/2 tsp vanilla
  • Filling Ingredients
  • 1/4 cup sugar free syrup
  • 1/4 tsp cinnamon

Icing Ingredients:

  • 1 oz fat free cream cheese
  • 1/2 scoop vanilla protein powder
  • Unsweetened Almond milk
  • Dash of vanilla

Directions:

Preheat oven to 350. For the dough, mix dry ingredients together first then add in wet ingredients. Mixture will be crumbly. Knead together until you get a stiff dough. Roll dough on floured surface into a long rectangle. Spread filling mixture onto dough. Starting from the long end of the rectangle, roll dough into a long tube. Cut roll into 16 slices. Place rolls on greased baking dish, evenly spaced. Bake for 10-12 minutes. Meanwhile, mix together icing ingredients with a mixer. Add enough almond milk to get the desired consistency you want. Remove cinnamon rolls from oven and drizzle with icing.

1-Minute Microwave Protein Brownie

Ingredients:

  • 1 scoop chocolate protein powder
  • 1 tbsp coconut flour (can substitute for gluten free oat flour)
  • 1 tbsp granulated sweetener (optional)
  • 1/2 tsp baking powder
  • 1 tbsp cocoa powder
  • 1 egg white OR whole egg
  • 1/4 cup milk of choice
  • 1 tbsp chocolate chunks of choice (optional)

Directions:

Lightly grease a small microwave safe cereal bowl or oven safe ramekin with cooking spray and set aside. In a small mixing bowl, combine all your dry ingredients and mix well. Add your egg white, milk of choice and chocolate chunks and mix until a thick batter is formed. If the mixture is too thick (it will most likely be), continue to add milk, one tablespoon at a time, until a thick batter remains. If using a microwave, microwave in 30-second intervals until desired texture is achieved (I usually get the best texture at 55 seconds). If using an oven, bake at 350 degrees Fahrenheit for 12-15 minutes, or until a skewer comes out 'just clean' from the center.

3-Ingredient Protein Cookies

Ingredients:

  • 2 large (1 cup) overripe bananas (frozen and thawed is fine*)
  • 1 scoop protein powder, flavor of choice (Optionally, 3 tablespoons of powdered peanut butter, like PB2, may be used. Add a pinch of salt if your brand is salt-free.)
  • 1 cup old-fashioned or quick oats (Either works—it’s really just a slight difference in texture and boils down to personal preference. Just don’t use instant oats.)
  • Optional add-ins: pinch or two of kosher or sea salt; raisins, dried cranberries or dried fruit of choice; shredded coconut; sprinkle of cinnamon or pumpkin pie spice; chocolate chips; chopped nuts or seeds

Directions:

Pre-heat the oven to 350 degrees F, and line a baking sheet with parchment paper (or lightly grease it). In a mixing bowl, mash the bananas (peel first!) with a fork until mostly smooth. Mix in the protein powder until it’s fully combined and not clumpy. Stir in the oats. I like to add a pinch or two of salt and about 1/4 cup of dried fruit. Sometimes I make a smiley face on the top with chocolate chips because whose day doesn’t start off better when they see that on the plate! Spoon mounds of the mixture onto the prepared baking sheet. (I use a large ice cream scoop and level it off for 8 evenly sized cookies.) Use the back of a spoon to shape them into nice circles if you aren’t using an ice cream scoop, and then flatten to desired thickness as the cookies will not spread during baking. Bake for approximately 12 minutes, give or take a few minutes, depending on thickness of cookie and individual oven. (Jumbo cookies take 15-16 minutes in my oven.) The cookies should be just cooked through the middle. Remove from the oven and cool. Once cool, transfer to an airtight container and store at room temperature for several days or refrigerate for extended freshness. These cookies freeze well, too.

Do you have a recipe you incorporate protein powder into?  We love to hear from you on social media!  Talk to us on all the platforms!