Tag Archives: dessert

Strawberry Fluff – a Protein Packed Treat to Fill Your Belly

So fluffy.

So fluffy.

Protein Fluff is Bro Treat 101. I’d read recipes for this treat on nearly every bodybuilding website. But I avoided it for years, thinking that the concoction was likely some sad dessert devised by people who’d been eating chicken and protein powder for too many years to remember real dessert. 

But I finally gave it a whirl. Here’s the thing. It’s not going to give you the same feeling as a decadent mousse. But it’s yummy. It’s insanely filling. And it provides a wallop of protein. 

I’ve read plenty of recipes. Many call for casein and xantham gum. But I didn’t have those, and I’m too lazy to go to the store. So I used whey protein and an egg white in my mix. The result was fluffy and wonderful. 

I think eating it straight out of the mixing bowl is completely cool. I won’t judge you. But if you stick the fluff into the freezer for 15 minutes you might enjoy it more. I wanted it to be cold. 

You can use nearly any fruit – but some fruits are sweeter than others, so when you blend your concoction before whipping, consider adding some stevia or other sweetener. Want to make it? Read on for the recipe. 

Strawberry Protein Fluff
Serves 1
Fluffy. Filling. Full of gains.
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Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Ingredients
  1. 1 large egg white
  2. 70 ml(s) Skim Milk
  3. 115.00 g, Strawberries, frozen
  4. 1 tsp Stevia
  5. 20 g Whey Protein Isolate (I used True Nutrition strawberry flavor but vanilla would be great too)
  6. 1/4 tsp almond extract (optional)
Instructions
  1. Use a blender to blend all the ingredients. Pour into a stand mixer fitted with a whisk attachment. Blend until very, very fluffy. (See notes).
  2. Eat right away, or freeze for 15-20 minutes.
Notes
  1. You could use a hand mixer - itl'l just take longer. Most standard recipes indicate whipping for 8-10 minutes, but my powerful stand mixer got the job done in under 3 minutes.
  2. This is a half recipe from what is typically suggested. If you're extra hungry or a very big dude, you may double it and it'll fit into your bowl. This serving size is more than enough to fill me up.
Nutrition
  1. Calories: 153
  2. Carbs: 13g
  3. Sugars: 10g
  4. Fiber: 2g
  5. Fat: 1g
  6. Protein: 25g
Adapted from Every bro forum on the Internet
Adapted from Every bro forum on the Internet
Amy Dix http://amydix.com/

Spiced Pear Protein Rice Pudding

rice-pudding

Dessert for breakfast. Breakfast for dessert. Either works and I love this cozy recipe for a tasty protein boost in the fall and winter. This would work well with all sorts of rice: wild rice blends, brown rice, even farro or oatmeal. What’s your favorite way to use protein powder? Leave a comment below and share.

Spiced Pear Protein Rice Pudding
Serves 1
Healthy dessert. Or dessert for breakfast. Use up your leftover rice and get a boost of protein at the same time.
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Prep Time
10 min
Cook Time
5 min
Total Time
15 min
Prep Time
10 min
Cook Time
5 min
Total Time
15 min
Ingredients
  1. 1/2 cup cooked basmati rice
  2. 1/2 scoop vanilla whey protein (I used Jay Robb brand)
  3. 1/2 cup skim milk
  4. 3 ounces bosc pear
  5. 2 teaspoons chopped hazelnuts
  6. 1/2 teaspoon cinnamon
  7. Pinch of cardamom
  8. 1/4 teaspoon vanilla extract
Instructions
  1. Chop pear and saute it in a nonstick pan on medium heat. Add an extra sprinkle of cinnamon if you like. It will take 5 minutes or so for the pears to soften.
  2. Meanwhile, mix the rice, spices, vanilla, and milk in a small saucepan and cook over medium heat for around 5 minutes, or until most of the liquid has disappeared.
  3. Take off the heat. Add the protein powder and mix well. It may be very thick. If so, add a bit more milk until it's the consistency you like.
  4. Top with pears and enjoy!
Nutrition per serving
  1. 275 calories
  2. 41g carbs
  3. 3g fat
  4. 4g fiber
  5. 14g sugar
  6. 21g protein
Adapted from Apple Cinnamon Protein Rice Pudding from Big Man's World
Adapted from Apple Cinnamon Protein Rice Pudding from Big Man's World
Amy Dix http://amydix.com/

Lemon Protein Cake: Cake For Breakfast? Hell yes.

lemon protein cake

Usually I don’t like “healthified” desserts. I’d rather have a really glorious, calorie-filled treat once in awhile than a steady stream of fake-out desserts. I’m looking at you, Paleo brownies. (I won’t even go into the issues I have with the Paleo movement but I’m pretty sure cavemen weren’t eating brownies. Also, thankfully, we’re not cavemen.)

On a side note, let me take a moment to rant about “guilt free” treats. Are we really that hung up on food that we can’t enjoy some yummy things even if they aren’t stuffed with kale, quinoa, and (insert the current nutrient darling of the month). Nutrient dense foods are great. Eating foods for pleasure is also great. Depending on what our goals are, we eat more or less of certain foods. Lose the guilt!

As for me, I’m trying to get more protein into my diet. Protein helps retain the muscle I’ve worked so hard to build and helps me build some more. It’s also a macronutrient that is pretty important in my body’s overall function. For my own goals, I need to eat a good bit of it and I’ve been burning out on my typical go-to breakfasts and snacks.

I can only eat so many eggs, chicken breasts, and cartons of Greek yogurt before I get a little antsy for something new. Right now I’m cutting some body fat and I don’t have a ton of calories to spare each day. I’m stingy with my carbs, fats, and proteins, and mostly spend them on things that fuel me. If I eat a snack, I want it to fit into my goals and also be super tasty. I saw a recipe for a lemon protein mug cake and the picture looked alluring. Still, I was skeptical. My friend Emily reminded me of the empty promises delivered by a cake batter protein shake. Oh, protein shakes, you cannot trick us so easily. Tasty yes; cake substitute, no.

So anyway, the cake. I immediately tossed out the microwave option. Those are usually a rubbery mess. Blech. But what about a cake that was made up mostly of the things that I usually already eat? AND THEN MAGIC CAKE? COULD IT BE?

Verdict: It was pretty damn good. Dude, it tastes like cake. Lemon cake. I had it for breakfast. Sometimes you need cake for breakfast. Enjoy!

Lemon Protein Mug Cake
Adapted from Rx for Healthy Living

Serves 1

Directions:
Coat a mug with cooking spray. Add the dry ingredients first and mix. Then add the rest of the ingredients and mix. Bake for 15 minutes at 350 F. Boom.  You can eat it right in the mug or put it on a plate and sprinkle with a bit of powdered sugar like I did. It’ll make you feel fancy.

Ingredients:

  • 3 Tbsp flour (the original recipe calls for oat flour. I didn’t have it, so I used evil white flour.)
  • 2 Tbsp vanilla protein powder (I used NSN vanilla whey).
  • 1/2 Tsp baking powder
  • 2 Packets Stevia (or to taste)
  • Pinch of Salt
  • 1 Tbsp Lemon Juice
  • 1 Tsp Lemon Zest
  • 3 Tbsp Plain, Non Fat Greek Yogurt
  • 1 Egg White (or equivalent egg substitute)

Nutrient Info:
Calories: 242
Carbs: 31g
Fat: 3g
Protein: 21g