These protein popsicles are here to save the summer! I looooove protein cheesecake, but baking in a hot oven in the dead of summer is not fun. But as for protein pops, hells yeah. Super easy to make, zesty and refreshing, and just oh so good. Lime protein cheesecake popsicles to the rescue!
Thanksgiving is right around the corner here in Canada, and soon after in the US. For me, the highlight of this season is definitely the food! Especially the pumpkin pie. No matter how much turkey I eat, I can still find room for a slice of soft, moist pumpkin goodness :) This protein pumpkin pie recipe is as good as the real thing, only it’s got a healthy dose of protein, and spares all the sugar that contributes to pesky holiday weight gain. Now THAT’S something to be thankful for! So dig in, and share a slice of healthy pumpkin protein pie with your loved ones this season. Happy Thanksgiving Protein Buffs! :)
In a large bowl, mix eggs, evaporated milk, pumpkin puree, erythritol, stevia, and molasses.
Next, mix in the seasoning, and the whey protein powder.
Pour into unbaked pie crust.
Bake at 425 for 10 minutes, then turn the temperature to 350. This makes sure you have a nice crisp crust without having to over bake the filling.
Continue baking at 350 for 40 minutes or so, just until the filling puffs up and is no longer jiggly in centre. As always, avoid over baking as this can cause a dryer more crumbly texture rather than soft and moist.
Let the pie sit out and cool for a few hours. The filling will sink down a bit so don't worry, it's supposed to do that.
Enjoy! Store in the fridge.
Serving size: ⅛th of pie Calories: 297 Fat: 14.7 g Carbohydrates: 22.6 g Sugar: 9.4 g Sodium: 312 mg Fiber: 2.1 g Protein: 18.7 g
Summer is coming to an end, and pumpkin season is upon us, so brace yourself for a dose of pumpkiny goodness in the coming months! They’re packed with vitamin A, carotene, and other vital antioxidants, so chow down folks :) This cream cheese filled pumpkin protein muffins recipe is a throwback to a recipe I made years ago, before I started my protein baking journey. I have to say, the protein muffin recipe is as good as the original!
Soft and moist, with a decadent cream cheese centre, it’s like carrot cake and pumpkin pie had delicious protein packed muffin baby! A coworker who I had tried one, was like “these should be in Starbucks!” which is funny because the original recipe I made was a Starbucks copycat. So who knows, if this protein baking thing really catches on, maybe we’ll be seeing some Protein Buff recipes among the “regular” treats at your favorite spots :)
As always, this recipe is high protein and sugar free, and in my quest to explore baking for dietary restrictions, this pumpkin protein muffin recipe is also gluten free! Trust me, you can’t even tell :)
This pumpkin protein muffins recipe is soft and moist, with a cream cheese surprise in the centre. Oo la la!
Cream Cheese Centre
250 g light cream cheese
2 packets (2.2 g) stevia powder (I use NOW Foods Stevia Balance)
1 pinch of vanilla bean powder (or a drizzle of vanilla extract)
2 Tbsp unflavored whey protein
Pumkin Protein Muffins
1 cup unsweetened pumpkin
½ cup organic soy milk (or milk of your choice)
6 Tbsp organic coconut oil
⅔ cup all purpose gluten free flour (I used Bob's Red Mill)
⅔ cup unflavored whey protein
⅔ cup erythritol
6 packets (6.6 g) stevia powder
½ tsp baking soda
½ tsp salt
1 tsp cinnamon
¼ tsp ground nutmeg
¼ tsp ground ginger
⅛ tsp ground clove
Mix the cream cheese, stevia, whey protein, and vanilla in a bowl.
Scoop cream cheese mix into a ziplock baggie, form it into a log shape and throw it into the freezer. This will help the cream cheese stay together, and make it easier to push into the centres of your muffin batter later on.
Preheat the oven to 350 Fahrenheit.
Place 12 baking cups into muffin tin. Optional: spray lightly with olive oil spray to help prevent sticking.
In a large mixing bowl, beat the eggs, mix in the pumpkin and milk.
In a separate bowl, mix all the dry ingredients.
Mix the dry ingredients into the pumpkin mix.
Mix in the coconut oil (melt it first in the microwave if it's in it's solid form).
Pour batter evenly into 12 baking cups.
Cut or scoop even equal amounts of cream cheese mix, and place in the middle of each muffin, pushing it down until submerged in batter.
Place a pecan on top of each muffin.
Bake for 20 minutes, just until a toothpick comes out clean.
Let them cool, and enjoy! Store them in the fridge to avoid spoiling, but they taste best room temperature or slightly warm, so heat them up a bit before eating.
Serving size: 1 pumpkin protein muffin Calories: 194 Fat: 13.4 g Carbohydrates: 10 g Sugar: 3.1 g Sodium: 274 mg Fiber: 1.8 g Protein: 9.3 g
Protein fluff, it’s awesome stuff. It’s super easy to make, and only four ingredients. This mango protein fluff makes a great light dessert or post-workout snack, and it reminds me of a dessert my dad used to make me when I was a kid, which basically involved blending jello and dream whip into fluffy awesomeness. Protein fluff is the same concept, just as tasty, and much healthier.
It’s low fat, high in fiber, and has a whopping 23 grams of protein per serving! Plus, you get all the antioxidant goodness of mangos (or any fruit you choose to make this recipe with). It is a little higher in sugar, due to the high natural sugar content of mangos, but you can make this recipe with pretty much any fruit. The ingredients at first glance look like a standard protein smoothie, but with the addition of guar/xantham gum, and by whipping your protein fluff for several minutes, the mixture transforms from a dense ice cream like texture, to a light airy mousse. Delish!
I’ve been fearing the day I would attempt my first protein pie crust recipe. I’ve never made a pie crust before, and visions of crumbly unworkable dough filled my nightmares. It’s one of those elements of baking that has a big potential for error, and with the added factor of making it high protein only added to the challenge ahead. I carefully studied several pie crust recipes and how to articles, to arm myself for the battle ahead. I’m relieved to say that I emerged victorious!
Aside from a slightly awkward go at the crimped crust, my dough was neither crumbly nor unworkable, and a tasty and very stable crust resulted. (Stay tuned for the recipes for the pie fillings I used to test this puppy out!)
I made three different versions: one with regular wheat flour, one with all purpose gluten free flour, and one that’s vegan and gluten free. The first two versions are included in this post, and I was surprised that they both turned out incredibly well, and it was very hard to tell the difference between the two! I haven’t rolled out, baked or tasted the vegan version yet – there’s only so many pies a person can eat in a week ;) – so I will include that recipe in a future post.
These protein pie crust recipes can be used for sweet or savoury pies, and the combination of animal shortening, and butter yields the perfect balance of taste and workability/stability. I was expecting the first slice to crumble apart when I took it out, but the crust stayed together like a champ! Enjoy folks, and let me know about all the awesome fillings you put in this bad boy. I know I’ll be using this recipe again and again, so stay tuned for recipes :)
This high protein pie crust recipe can be used for sweet and savoury recipes, and I've also included a gluten free option. Easy to make, and uber yum!
¾ cup flour (use gluten free if you like - I used Bob's Red Mill) with 1 Tbsp set aside for rolling
½ cup unflavored whey protein isolate
½ tsp salt
1 packet (1.1 g) stevia balance powder
¼ cup cold unsalted butter
¼ cup cold lard shortening (I used Tenderflake)
2 Tbsp + 1 tsp ice cold water
Cut up butter and shortening into medium sized chunks and put them in a ziplock bag in the freezer for around 15 minutes. Put a small glass of cold water in the freezer as well. You want your ingredients to be cold cold cold. Warm ingredients will cause the fats to melt in the dough as you mix it, and will result in a tough crust lacking in flakiness.
Mix flour, salt, and stevia in a medium sized bowl.
Mix in the butter with a pastry cutter - or 2 forks, your hands, or a stand mixer - but I liked the pastry cutter as it gave me more control and helped me avoid over mixing. Mix until most of the butter is in pea sized pieces.
Cut in the lard the same way.
Drizzle in 2 Tbsp of water and mix it in, being careful not to overwork the dough. Add in the extra teaspoon of water if needed. You want to add just enough so the dough comes together.
Gather the dough into a ball with your hands, and flatten into a disc shape.
Put your dough disc into a ziplock baggie, and into the fridge for 30 to 60 minutes. This allows the moisture to equally distribute. You can also leave it in there for longer, days even. You'll just need to take it out for a bit before you roll it.
Make sure the dough is the right texture for rolling. If it's too hard, it will crumble. If it's too soft, it will be sticky as heck, and the fats will melt and cause a tough crust. You should be able to poke it with your finger and leave a bit of an indent. If it's too hard, leave it out for a bit.
Lay out a sheet of parchment paper on your counter, and flour it with ½ the Tbsp of reserved flour. use the other half to flour your rolling pin, and to re-flour as needed as you roll.
Roll out the dough, changing direction, and turning the parchment paper often to ensure an even roll.
If cracks form, just squish them back together. When you have a circular shape roughly 2 inches larger than your pie dish, you're done.
Now, the hard part is getting your rolled out dough into the pie dish. I picked up the parchment paper with my thumbs underneath, and my fingers over the dough, and kinda flipped it onto the pie dish. Whatever works though, I hear that some folks the rolling pin to roll the dough onto and off of. If the dough does break, no worries, you can just put it back in place and pinch it into the other piece.
Press the dough into the dish, and even up the edges as needed. Crimp the crust with your finger if you like, or keep it simple.
Depending on the filling, you'll either pour it directly into the raw pie crust to bake it, or for cream/custard based pies, you'll need to pre bake the crust for 10 mins or so before adding the filling.
Serving size: ⅛th of protein pie crust Calories: 176 Fat: 12.5 g Carbohydrates: 8.6 g Sugar: .6 g Sodium: 154 mg Fiber: .5 g Protein: 7.4 g
* Nutritional info is for the regular flour version. The gluten free version is almost the same nutritionally, so I didn’t see it necessary to post two charts.
Nothin makes me feel like a kid again like some homemade chocolate chip cookies still warm from the oven. This high protein cookies recipe is just as soft and chewy as I remember my mom making me, they’re just a little more grown up. Around here, that means you get all the texture and flavor you crave, with an added boost of protein, and minus the insulin spiking sugar rush. Chocolate chip protein cookies a la Protein Buff, enjoy!
Soft, chewy, ooey gooey high protein chocolate chip cookies recipe! Just like mom made, only healthier. Win!
½ cup softened unsalted butter
½ cup erythritol
5 packets (5.5 g) powdered stevia
½ Tbsp blackstrap molasses
1 tsp vanilla extract
½ cup white flour
⅔ cup unflavored whey protein isolate
¼ tsp salt
¼ tsp baking soda
½ cup semisweet chocolate chips
Preheat oven to 350 fahrenheit.
Cream the butter with erythritol and stevia.
Mix in egg, vanilla, and blackstrap molasses.
In a separate bowl, mix together the flour, whey, salt, and baking soda.
Bit by bit, stir the flour mix into the buttery mix.
Add in the chocolate chips.
Form into twelve cookie dough balls, and cook six at a time on a cookie sheet for 6-7 minutes. They'll seem a bit underdone, but trust me, if you cook them for longer, they'll dry out and lose their chewiness.
Wait till they cool a bit and enjoy!
Serving size: 1 protein cookie Calories: 159 Fat: 10.9 g Carbohydrates: 10.7 g Sugar: 6.1 g Sodium: 92 mg Fiber: 1.2 g Protein: 6.8 g
Well folks, it’s been awhile since my last post, so I wanted to get things going again with a bang. This sugar free lemon meringue protein pie recipe should do the trick! It’s been a crazy couple of months for me. In one word – moving. Nothing like finding a new apartment, packing, moving, and unpacking everything you own, to totally throw everything off track! Now that I’m settled in, I should be back to my one or two recipes a week blog routine, and boy am I glad to be back.
This sugar free lemon meringue protein pie got me back in the saddle, and I couldn’t have been happier with how it turned out! I’ll admit, I was intimidated. I’ve never made a pie before, and lemon meringue takes a bit of technique. Luckily things couldn’t have gone better, and it wasn’t as hard as I thought. I did take a shortcut by using a store-bought crust, but don’t tar and feather me quite yet! I included nutritional info for with and without the crust, and later this week I’ll tackle a separate recipe for a healthy pie crust, so we’ll have something to use for all future protein pie recipes :) And here it is, the all purpose protein pie crust!
A few months ago I promised my friend Steph something lemony, so here you go buddy! And what could be better than a slice of zesty lemon meringue protein pie on a hot summer day? Delicious flakey pastry, sweet tangy lemon curd, and soft fluffy meringue…nom nom nom…. Enjoy guys!
This sugar free lemon meringue protein pie recipe has all the sweet tangy lemon curd, and soft fluffy meringue of it's indulgent cousin - guilt free!
½ cup unflavored whey protein isolate
⅔ cup erythritol
6 packets powdered stevia (6.6 g)
3 Tbsp cornstarch
2 Tbsp flour
⅙ tsp salt (a bit less than ¼ tsp)
1½ cups water
2 lemons juiced and zested
2 Tbsp butter
4 egg yolks beaten
4 egg whites (room temperature - they'll whip better)
⅓ cup powdered erythritol
1 packet powdered stevia (1/1 g)
1 9" pie crust (I used a pre made Tenderflake vegetable shortening crust)
Separate the yolks from the whites. Put each into a bowl, making sure the bowl for the egg whites and anything that touches them is clean and dry (any tiny bit of oil or water will make it difficult for the eggs to meringue properly). Let the egg whites sit out for at least 30 minutes so they can get to room temperature.
Preheat oven to 400 Fahrenheit.
Zest and juice lemons.
Poke holes in pie crust to avoid bubbling, bake for 8 mins.
Reset oven to 350 fahrenheit.
Mix together the dry ingredients (first 6) for the lemon curd.
Mix dry ingredients with the water, lemon juice and lemon zest, in a non-stick pot/saucepan. Heat on medium heat, stirring constantly until boiling.
Strain mixture through a thin mesh sieve to remove zest and any potential lumps. Make sure the pot doesn't have anything sticking to the bottom - if it does, clean it and dry it before pouring the mix back in.
Put the pot back on the heat and mix in the butter.
Slowly pour and whisk in some of the hot mixture into your bowl of egg yolks (about a cup).
Slowly whisk the egg yolk mixture into the pot. Stir constantly until it boils again and reaches a good thickness.
Pour the lemon curd mixture into the baked pie shell and set aside.
Mix powdered erythritol and stevia packet in a bowl.
In a glass or metal bowl, whip egg whites on med-high setting until soft peaks form.
Bit by bit, add in sweetener mix, and continue to whip until stiff peaks form.
Scoop meringue mix onto pie and smooth it out with a spatula (or you can pipe it on if you want to get fancy).
Bake for 10 minutes, or just until you get a bit of golden brown on the meringue.
Cool it to room temperate and then put it in the fridge for an hour or so to finish setting. This part is the hardest and I failed haha, I couldn't wait any longer to eat it!!
Serving size: ⅛th of pie Calories: 218 Fat: 11.5 g Carbohydrates: 17 g Sugar: 2 g Sodium: 194 mg Fiber: 1.3 g Protein: 10.6 g
Well folks, I’m heading off to Jamaica for the week (yay!), so I won’t be posting any recipes until I get back. I thought I’d share a bit of tropical goodness with you before I go though, so here’s a high protein cocktail that you can sip on :) I’m not a big boozer, but I like to enjoy a drink once in awhile, especially on holiday. This protein pina colada hits the spot, and definitely with less carb intense damage than the classic version. So pull out a beach lounger, grab your sunglasses and cool down with this bad boy.
I’ve been addicted to protein pancakes ever since I first made the CTF Oatmeal Protein Pancakes recipe over a year ago. I’ve wanted to create my own whey protein pancakes recipe for awhile now, so here they are in all their glory: vanilla whey protein pancakes! The recipe is based off of the family recipe I’ve been eating since I was a kid, with of course a high protein twist.
These vanilla protein pancakes are simple enough to be a basis for any variations you like, and delicious and nostalgic enough to be eaten as is. So scramble some free range eggs, fry up some sausages from your local farmer, and brace yourself for a guilt free mouthwatering breakfast.
Looooove these peanut butter protein cookies. Probably my favorite recipe to date. Super moist and peanut buttery, and oh so freakin’ good! Trust me, you’ll fighting off friends and family for the last cookie :)