Getting an adequate amount of protein in your diet is essential for supporting metabolism and muscle recovery.
Plus, the body’s structural components, such as skin, muscles, bones and organs are made up mostly by protein. Many hormones and enzymes, which regulate body processes and chemical reactions are related to protein. Since we need protein to make antibodies to fight diseases, an adequate intake in your diet is important.
You see, protein is essential for an overall good health.
The problem is that most people can't get their required 1.8g protein per kg bodyweight in (or 1.2g per lbs). That's when protein powders come into play.
No, they aren't just for bodybuilders or fitness freaks, but also for the 'average person'. Actually, it's the cheapest, high quality protein source out there and easier to consume than meat or legumes, if you struggle to eat that much. Although whole foods are certainly preferred of course.
I know, the protein shake routine can get old quite fast. Don't fear any longer, super tasty protein powder recipes are here! Plus, you can make some of your favourite chocolate desserts healthier by using, for example, chocolate protein powder instead of flour and refined sugar.
1. Protein Pancakes
Your day has to be awesome when your morning begins with pancakes, right?
For the basic pancake you just need:
- ~32g of your favourite protein powder (vanilla or chocolate is awesome!)
- 1 whole egg
- 2 egg whites
Yep, that's all.
You can upgrade the pancake batter with 6g of raw cacao, 100g of low fat greek yogurt or blueberries.
If you need a topping add a little bit of honey instead of syrup.
2. Protein Brownies
Mmmhhhh, brownies. Who doesn't love a big batch of pure deliciousness?
There is no way to make them healthier and suitable for your diet? Wrong! Of course, you can make a healthier version of your beloved brownies and make chocolate dreams come true.
These healthy 3 ingredient flourless brownies contain no butter, grains, oil or sugar. They’re just made out of easy, everyday ingredients. Rich, dark and super fudgy.
All you need is:
- 300g unsweetened apple sauce
- 70g almond butter or peanut butter
- 40g chocolate protein powder
Preheat the oven to 200 degrees celsius/390 fahrenheit. Coat a small loaf pan with baking paper. Add the apple sauce and nut butter in a large mixing bowl and mix well. Now add the cocoa powder and mix again until it’s all nice and silky.
Transfer the brownie batter to the loaf pan and bake for 35–40 minutes. Let the brownies cool down completely and refrigerate for several hours (best would be overnight).
3. Protein Balls
This is the perfect snack for every one who is on-the-go.
Best thing about them: They just take about 10 minutes to prepare, they're grain free, dairy-free and vegan.
You need for approximately 18 balls:
- 25g vanilla protein powder (or another flavour you like)
- 60g oats
- 50g nut butter (peanut butter is SO good)
- 10g honey
- 20g chopped nuts
Place protein powder and oats in a bowl and mix together. Add the nut butter and the honey and mix again. The batter should be like cookie dough. If not, play with the ingredients.
Last but not least, add the chopped nuts and mix one last time. Scoop out the batter into your palm and roll into balls. Refrigerate them for an hour and enjoy!
4. Protein Overnight Oats
The good ol' oat meal. Nothing beats a warm bowl of oat meal if you ask me. I've got a recipe that kicks up the protein and the flavour on your breakfast favourite. You will most likely already have all ingredients you need at home.
- 50g oats
- 32g of your favourite protein powder (mine is vanilla)
- 100g low fat greek yogurt
Boil some water. Mix oats and protein powder in a bowl together. Toss the hot water over the mixture and stir, stir, stir until everything is smooth. Add the greek yogurt and stir again. So fast and delicious, yum! Add fruits on top as needed.
5. Protein Cookies
This is one of my favourite recipes lately! Healthy cookies don't get any easier than this. In my opinion the simplest things in life are the best. And in this case the most satisfying.
Try them and they will be one of your favourite guilt-free snacks.
For 6 cookies you need:
- 2 medium ripe bananas
- 100g of oats
- 25g protein powder
Start by mashing your bananas with a fork in a bowl. Add in the protein powder and keep mixing. Lastly, mix in the oats.
Use a spoon to drop the dough on a baking sheet. Bake at 180 degrees C (350° F) for 15-20 minutes or until golden brown.
Enjoy them warm or directly from the fridge.
6. Protein Coffee
Without coffee, without me! But if you're craving something sweeter or with more taste, you need more than plain black coffee, right? We've got you covered! All you need is:
- 25g protein powder of choice
- 1 cup of black coffee
- optional: splash of soy milk or almond milk
Add protein powder to a cup of steaming coffee. Stir and add soy milk or almond milk. Better and cheaper than any Starbucks coffee!
7. Protein Pudding
Got late afternoon cravings? Fighting against the idea of a super sweet chocolate pudding? What if I tell you, you don't have to?
Here's the healthier version of a chocolate pudding.
- 25g of vanilla or chocolate protein powder
- 50g of plain greek yogurt
- if needed to thin out mixture: 1 or 2 tsp water
It's really stupid-simple to make: Mix the protein powder and greek yogurt. If you need it, add some water. That's all! Refrigerate for an hour and enjoy!
8. Protein Ice Cream
Everybody loves ice cream! Me, too. What if I tell you, you can make your own ice cream?
Here's the recipe! You need:
- 350g silken tofu
- 250g frozen fruits you like (berries are so delicious, but also mango is pretty awesome)
- 25g protein powder (vanilla tastes awesome and gives your ice cream some nice sweetness)
Simply put everything together in a blender and blend until smooth! Enjoy this heavenly self made ice cream.
We hope you enjoyed our awesome and simple protein powder recipes. Let us know which one is your favourite down in the comments.