Delicious Whey Protein Recipes That Aren't Shakes
October 15 2019
In this article:
Whey protein is a type of nutritional supplement made from certain proteins that are found in dairy. It is a great staple used to reach protein goals and is a favorite of bodybuilders and fitness enthusiasts due to its high protein and low-fat content. Most people just mix the protein powder into a shake made with water, but this can get a little boring when someone needs several shakes a week to supplement their diet or assist with building muscle. Here are some ideas for adding whey protein to other types of tasty meals and snacks.
Of course, the most common reason to make whey protein recipes is for building muscle. Protein is an essential building block for making muscle tissue. Without enough protein in the diet, all the bodybuilding and weightlifting in the world will not increase muscle size. Whey protein is particularly useful because it contains a lot of leucine, a type of amino acid that triggers the process of converting protein into muscle tissue. In fact, researchers have found that whey works better than other protein sources for increasing muscle size. Whey protein is therefore used by many as a pre-workout or post-workout supplement to restore the body's amino acids in the process of repairing and building muscles.
Protein is also useful because it takes longer to digest than most sugars and other carbohydrates. This means that the body continues to turn protein into fuel hours after it is consumed. In addition to the nutrition boost of whey protein, having a little protein supplement with a meal may reduce the frequency of snacking and sugar cravings for the rest of the day because the body has a steady source of fuel. Many people take a quality whey supplement a few hours before physical activity, so they can work out without feeling tired or hungry.
Sometimes a quality protein powder can be more preferential to a basic high-protein meal because it is all protein. People who get their protein from meat or beans are also consuming fat and carbohydrates that can cause higher calorie counts. If a person is on a strict low-carb or fat-controlled diet, whey supplements make it easy to get precisely the amount of protein they need without consuming anything else. This helps to cut back on excess calories from fat or carbs, making it easier to shed fat and reach weight loss goals.
Just about every whey supplement comes with instructions to blend the protein with water and drink. But what should a person do when they are craving something that is not a shake? The reality is that whey protein is incredibly versatile. It can be eaten raw or cooked without destroying the nutritional content, and the powdery texture works in many meals. Some popular protein recipes involve things like baking the protein into muffins or mixing it into no-bake fudge. Here are a few great options.
This recipe is perfect when someone is craving a healthy dessert but does not want to bother with a lengthy baking process. It can be made in the microwave and only requires a single mug, so cleanup is very easy.
- 1 large egg
- 1/2 cup unsweetened apple sauce
- 1/2 medium banana
- 1 scoop or 30g chocolate whey protein powder
- 1 Tbs. coconut milk
- 1/2 Tbs. chocolate chips
- 2 Tbs. cocoa powder
- 1/4 tsp. baking powder
- 1/4 tsp. salt
- Place all ingredients in a microwave-safe mug and stir to combine.
- Microwave for 30 seconds.
- Remove the mug from the microwave and stir the mug cake again.
- Put in the microwave and cook for one minute.
- Check to see if done. The cake should look slightly damp in the middle and firm around the edges. Microwave at 30-second intervals until done.
- Top with whipped cream if desired and enjoy.
This is a favorite high-protein, low-carb, low-sugar, gluten-free recipe for many people. It is an easy way to make little rectangles or balls that can be snacked on during work, eaten as an evening treat or turned into a post-workout snack at the gym.
- 1/2 cup coconut oil
- 1/4 cup all-natural, sugar-free peanut butter
- 1 tsp. vanilla extract
- 1 Tbs. maple syrup
- 4 scoops or 120g chocolate whey protein powder
- 1/4 cup almond milk
- 2/3 cup ground flaxseed
- Combine coconut oil and peanut butter in a medium bowl and microwave until melted.
- Add the maple syrup and vanilla extract. Taste and add a little more syrup if the level of sweetness does not match personal taste.
- Blend together the protein powder, almond milk and flaxseed in a small bowl.
- Pour the protein powder blend into the peanut butter mixture and stir to combine.
- Spread to a 1-inch thickness in a baking tray or put in small scoops on wax paper and refrigerate for an hour.
- Cut into rectangles or roll in balls.
- Store in the fridge and enjoy whenever a snack is desired.
These pancakes use whey instead of flour, so they make a gluten-free and low-carb breakfast. A great thing about this recipe is that it is easy to alter. Use vanilla protein for a classic pancake taste, or try chocolate protein for a fun, tasty twist. If desired, add dried fruit, chocolate chips or other mix-ins to make it even tastier.
- 2 eggs
- 2 scoops or 60g vanilla whey protein powder
- 1 tsp. baking powder
- 6 Tbs. almond milk
- 1 Tbs. coconut oil
- Place a nonstick skillet over medium heat.
- Mix all ingredients besides the coconut oil together in a small bowl.
- Place the coconut oil in the pan and allow to melt.
- Pour 1/4 cup scoops of batter into the pan.
- Wait until bubbles form on the top, flip and cook a few minutes more.
- Top with butter, maple syrup or other favorite pancake toppings and enjoy.
People who love pumpkin-spiced coffee and other fall treats will love this tasty way of getting a serving of protein. It is high in fat and protein while being low in carbs and entirely gluten-free. The hearty almond pie crust is a great way to get some healthy fat and protein too, but it is entirely optional. Those who want a more low-calorie version can just skip the crust and bake the pie without it.
- 2 1/2 cup almond flour
- 1/3 cup stevia
- 1 egg
- 1/2 tsp vanilla extract
- 1/4 tsp. sea salt
- 1/4 cup melted coconut oil
- 15-ounce can pumpkin puree
- 2 eggs
- 3 scoops or 180g vanilla whey protein powder
- 1/2 cup honey
- 1/3 cup coconut milk
- 1/4 cup coconut oil
- 1/2 tsp. vanilla extract
- 1 Tbs. cinnamon
- 1/8 tsp. ground cloves
- 1/4 tsp. ground nutmeg
- 1/4 tsp. ground ginger
- Preheat oven to 350 degrees.
- Mix together all the crust ingredients until a crumbly mixture forms and press into the bottom of a 9-inch pie dish. Bake for 10 minutes and set aside to cool.
- Pour the protein pumpkin pie filling into a dish or the crust and bake for 15 minutes.
- Let cool before slicing and serving.
This quick and easy meal is sure to become a breakfast classic. It contains plenty of protein and fiber to keep people full all day, and it helps get more protein in a diet without requiring anyone to make shakes. This recipe is endlessly able to be customized, so feel free to swap the toppings and sweeteners as desired. The only thing that should stay the same every time is the ratio of oats, protein powder and water.
- 1/2 cup rolled oats
- 1 scoop or 30g chocolate, vanilla or plain whey protein powder
- 1 1/4 cup of water
- 1 Tbs. honey, maple syrup, agave nectar or other sweetener
- 2 Tbs. dried fruit (optional)
- 1 Tbs. cocoa powder (optional)
- 1 serving fresh fruit (optional)
- 1 Tbs. almond butter (optional)
- Combine the oats, protein powder and water in a microwave-safe bowl.
- Add any dried fruit, sweeteners, nut butter or cocoa powder as desired.
- Microwave for two minutes.
- Top with fresh fruit if desired and enjoy.