For regular gym-goers, protein powder is as much a staple in the kitchen pantry as salt and pepper. But as dedicated as you may be to meeting your protein requirements (kudos to you: a high-protein diet has been linked with many benefits), that the same old protein shake can get pretty boring after a while.
In the name of novelty and keeping after your health and fitness goals, might we interest you in some additional ways to put that protein powder to work? Here, nutritionists share the snacks and meals they love to power up with a tried and true protein powder.
- ABOUT OUR EXPERTs: Wendell Albarran is an ISSA-certified nutritionist and personal trainer with Real Elevate Fitness. Cassandra Burke, R.D.N., C.P.T., is a registered dietitian, triathlon coach, and certified personal trainer at Catalyst Performance Lab. Brittany Michels, M.S., R.D.N., C.P.T., is a registered dietitian and certified personal trainer with The Vitamin Shoppe. Destini Moody, R.D.N., L.D.N., is a registered dietitian, founder of The Athlete’s Dietitian, and an expert for Garage Gym Reviews. Karen Linardakis-Cooney B.C.H.H.P., C.N., is a board-certified holistic health practitioner and nutritionist with The Vitamin Shoppe.
1. Baked Goods
Brownies, cupcakes, muffins, and all sorts of other baked goods can be as nutritious as they are delicious with the addition of protein powder. “When baking, substitute a portion of the flour with protein powder, typically about a quarter cup of protein powder for every cup of flour,” says Wendell Albarran, an ISSA-certified nutritionist and personal trainer with Real Elevate Fitness. “Just be sure not to overmix the batter to maintain the texture of the baked goods,” Albarran says. Adding dried fruit, nuts, or seeds can also provide flavor and nutrients.
Another pro tip: “Protein powders absorb moisture so you may need additional liquid,” says Cassandra Burke, R.D.N., C.P.T., a dietitian, triathlon coach, and personal trainer at Catalyst Performance Lab. “Adjust the flour ratio or increase leavening agents (baking soda or baking powder) to keep baked goods from drying out.”
Whey protein is usually the go-to for baked goods because it blends well, results in a more tender texture, and often comes in flavors that work well with whatever you’re whipping up, notes Burke. Plant-based and casein protein powders, meanwhile, tend to yield a denser texture.
2. Smoothies, Coffee, and Tea
Whether it’s a piping hot mug of coffee in the morning, a creamy midday smoothie, or a soothing tea before bed, your favorite daily beverages can also be the perfect template for a little protein boost, suggests Brittany Michels, M.S., R.D.N., C.P.T., a registered dietitian and certified personal trainer with The Vitamin Shoppe. Add unflavored collagen to tea for a punch of protein you won’t even taste or use your favorite flavored protein powder as a coffee creamer to really dazzle your taste buds. As far as smoothies, really anything goes—and if you’re feeling ambitious, throw some superfood powder in to round our your nutrient intake.
3. Banana Soft Serve or Other ‘Nice Creams’
There are all sorts of “nice cream” recipes out there, and protein powder makes for an easy and worthy addition to all of them. “We sports dietitians trick athletes with this snack all the time, says dietitian Destini Moody, R.D.N., L.D.N., founder of The Athlete’s Dietitian and an expert for Garage Gym Reviews.
Read More: New Research: Protein Linked To Improved Healthspan
She’s partial to banana soft serve, which is about as simple to whip up as it gets. “Not only does this snack give you a couple of servings of fruit, but it also keeps you from craving more caloric, less healthful desserts like regular ice cream while helping you boost your protein intake,” notes Moody.
All you need is a high-powered blender, two frozen and peeled bananas, a scoop of protein powder (try chocolate, peanut butter, strawberry, or vanilla), and a splash of milk. Pulse everything together until the mixture reaches an ice cream consistency, adding milk gradually if it becomes too thick.
4. Energy Balls
Move-over cookies, energy bites are the way to go. “They are like homemade, mini granola bars and are super-easy,” says Moody. “Plus, they’re also a fun treat to get children involved in making.”
All you have to do is add some oats, peanut butter, and protein powder to a bowl and mix well. For extra excitement and nutrition, add chia seeds, chocolate chips, flaxseeds, honey, shredded coconut, and/or sunflower seeds. Chill them in the fridge for a couple of hours, roll them into balls, and enjoy!
“The beauty of these little guys is you can really make them your own,” Moody says. “The protein powder, nut butter, and seeds make for impressive protein content.” Just stick to chocolate or vanilla protein powder, which won’t clash with the additional ingredients of your choosing.
5. Overnight Oats
Whether you’re looking for breakfast or a snack, this is one of Moody’s favorite ways to incorporate protein powder into food. “Oatmeal is already high in fiber, which helps keep one fuller for longer, and protein helps promote a feeling of fullness, too,” she says. “Thus, if you can make some protein-packed oats, you will have a breakfast, lunch, or snack that is beyond satisfying.” All you have to do is blend the protein into the milk you plan to soak your oats in overnight before combining your ingredients in your jar or container.
Moody’s favorite flavor combinations are vanilla protein powder with sliced bananas, strawberry protein powder with fresh, sliced strawberries, and chocolate protein powder with blueberries.
6. Pancakes and Waffles
“As a former personal trainer, I can attest that adding protein powder to pancake or waffle mix is a standard breakfast practice of so many fitness enthusiasts,” shares Moody. “The problem with traditional pancakes and waffles is that they’re just a carb-bomb of a meal. All of the refined carbohydrates in them digest very quickly, causing a sugar spike and subsequent crash.” As a result, you may feel both sleepy and hungry soon after your meal is done, which could have you reaching for snacks and feeling pretty unproductive throughout the morning.
Adding some protein to this traditional breakfast food can be a game-changer. “I love adding chocolate protein powder and a bit of cinnamon to waffles,” shares Moody. “Just steer clear of overly artificial-tasting flavors, like cookies and cream or salted caramel, as the flavors may clash with the neutral flavors of the wheat in the mix or flour.”
7. Yogurt Bowls
If you enjoy Greek yogurt (or even if you’re not sold on it solo), adding a little protein powder to a plain variety is the ticket to an easy, protein-rich snack that also satisfies even the most intense sweet tooth.
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“Add some Greek yogurt to a small bowl, add a scoop of protein powder, then whisk everything together until it forms a mousse/pudding consistency,” shares Moody. “You can customize the flavor by using flavored non-fat yogurt or plain yogurt with your favorite flavor of protein powder. Either way, it is a dessert-adjacent way to add even more protein to Greek yogurt.” Of course, you can also get creative with add-ins like fresh fruit, nuts, and seeds.
8. Popsicles
Crazy about collagen? It’s easy to add it to refreshing summer treats like popsicles. Michels loves a combo that tastes like watermelon limeade.
All you need is four cups of chopped watermelon, three tablespoons of fresh lime juice, two scoops of The Vitamin Shoppe brand Multi-Source Collagen, and several mint sprigs (optional). Blend all your ingredients, pour the mixture into popsicle molds, freeze, and enjoy! It’s that simple.
9. Dips, Soups, and Stews
Though you definitely don’t want to try this one with your favorite chocolate whey, it’s a perfect (and sneaky!) application for unflavored collagen. Simply mix collagen powder into dips like guacamole and hummus before chowing down. Same goes for chilis, soups, and stews. Whisk a couple of scoops into whatever warm, cozy meal you’re cooking in Grandma’s pot for an extra kick of protein.
10. Pudding
If you love chocolate pudding for a sweet treat, try a protein-packed pudding made from avocados. Karen Linardakis-Cooney B.C.H.H.P., C.N., a board-certified holistic health practitioner and nutritionist with The Vitamin Shoppe affectionately calls it “Chocomole.”
All you need is:
- 1 scoop chocolate protein powder
- 1/4 cup unsweetened cocoa powder
- 5 drops liquid stevia or sweetener of choice
- 2 Tbsp coconut oil
- 1 tsp vanilla extract
- 1 ripe avocado
- Pinch of pink salt
Mix all ingredients in a food processor or by hand until smooth and creamy. Then refrigerate overnight (or for at least two hours) and enjoy the thick, creamy decadence (and rest assured it’s filled with healthy fats and body-building protein!).