Diet & NutritionFoods & Nutrients

Delicious & Easy to Prepare Whey Protein Recipes

Whey Protein Recipes

A protein-rich diet is essential to a healthy metabolism which also helps you recover quickly from intense workout sessions. This is why trainers ask you to consume protein shakes either before or after a workout as it helps in muscle recovery.

But if you are finding yourself getting bored with daily protein shake consumption, then we have a list of whey protein recipes for you.

Ranging from protein pizza to baked oatmeal, from protein fudge to vanilla ice cream, there are many different and creative ways to consume whey protein. The list is endless and undoubtedly finger-licking, so let’s dig in.

Banana Protein Pancakes

If you are a fan of pancakes but your diet plan has restricted you from consuming all-purpose flour, this recipe is definitely for you.

Ingredients

  • 1 large banana
  • 2 eggs
  • leveled scoop (1) of whey protein
  • leveled scoop (1) rolled oats

Method

  • Heat up the pan on medium heat.
  • Meanwhile, blend everything in a food processor. But, start off with blending eggs and bananas first and add all the other ingredients later.
  • Pour the pancake on the pan and cook your pancakes.

Benefits

Highly rich in protein and fiber. Having it in the morning can improve your digestive system and you can have an energetic day ahead!

Sweet Protein Brownies

Dessert is spelled stressed backward, which means a good dessert is a fix for your stressful situations. And when some good proteins are added, the combination becomes deadly, healthy, and yummy.

Ingredients

  • Almond flour (2/3 cup)
  • Chocolate flavored whey protein (1 scoop)
  • Chocolate Chips (one and a half cup)
  • Coconut sugar (2/3 cup)
  • Eggs (2)
  • Half tsp vanilla extract
  • Coconut oil (half cup)
  • Cooking spray

Method

  • Mix almond flour with protein powder in a bowl.
  • Combine chocolate chip and coconut oil in another bowl and microwave it for at least 30 seconds until it is melted.
  • Add sugar, eggs, and vanilla to the melted chocolate mix.
  • Stir the batter to make it completely smooth. After the batter a smooth consistency is achieved, add flour mixture to it and stir thoroughly.
  • Pour the batter into the sprayed pan and bake for 20-30 minutes in the preheated oven (350 degrees). Let the brownies cool off before cutting them and serving them.

Benefit

They are extremely low carbs, highly packed with proteins, and wholesome. Ever thought you could have such a nutritious brownie? If not then try them and have a delicious treat.

Chocolate protein pancakes

What better way to start off your day on a chocolaty note than having some sweet chocolate pancakes? Combined with whey protein, the meal will give you many reasons to crave it even more.

Ingredients

  • Half cup almond flour
  • half cup whey protein powder
  • Cocoa powder (3 tbsp)
  • Any sweetener (3tbsp)
  • Baking powder (1 tsp)
  • Four large eggs
  • Unsweetened almond milk (1/3 cup)
  • Avocado oil or melted coconut oil (2 tbsp)
  • Vanilla extract (1 tsp)
  • Sea salt (1/8 tsp)

Method

  • Mix all the ingredients in a batter mixer and let it sit briefly (5 minutes max).
  • Pour the batter on the pan that had been preheated on medium-low heat.
  • Pour the batter in three small circles preferably.
  • Cover it and then let it cook for a few minutes until you see bubbles forming on the top of the pancakes.
  • Then flip it and let the other side cook.
  • Repeat the process for the remaining batter.

Benefits

This specific recipe of chocolate protein pancakes gives you low carbs and 11 grams of protein. The best breakfast to have if you are avoiding carbs but still looking for something to soothe your sweet breakfast cravings.

Instant Mug Cake

Looking for a quick fix for your cake cravings? instant mug cake should be at the top of your dessert list.

Ingredients

  • 1 scoop whey protein (of any flavor you like)
  • One egg white
  • Two tbsp skimmed/almond milk
  • 5 drops of Flavdrops
  • Baking powder (1/4 tsp)
  • Sugar-free syrup (of your favorite flavor)
  • Sweetener (1 tsp)
  • Flavdrops (5 drops)

Method

  • Take a mug, pour all the dry ingredients in it, and mix them until every sign of lumps is gone.
  • Add in the liquid ingredients, milk and egg white, mix it until it is smooth.
  • If you want, you can include extras like nut butter.
  • After adding everything, put the mixture in the microwave for one or so minutes.
  • Should the mixture start bubbling up, put a hold on microwaving and push the bubbles back with a fork.
  • Once the cake is done, check to see if it is moist and gooey enough. If yes, then serve yourself with some instant sweetness.

Benefits

An instant fix for your chocolate cravings with the added benefit of being low carb and healthy.

Small Protein Rice Crispy Treats

If you are looking for a dessert with no sugar and gluten, then these protein rice crips treats are for you.

Ingredients

  • Coconut oil
  • Half cup brown rice syrup
  • half cup peanut butter
  • One tsp vanilla
  • Brown rice crisps (4 cups)
  • Three scoops of protein powder

Method

Mix butter, brown rice syrup, powder, and vanilla and stir it until doughy consistency is achieved. Add rice crisps to the batter then pour the batter into the pan. After that, put the pan in the freezer and let it freeze for 30 minutes.

Benefits

These rice crispy treats are low-sugar, gluten-free, and vegan. Plus, only five ingredients are included which makes it super easy to make and affordable.

Protein Pizza

Not every one of us is lucky enough to eat pizza without worrying about the hundreds of carbs and calories that come as a price for a treat. But, Protein pizza crust is here to save you from such a dilemma.

Ingredients

  • Almond or coconut flour (1/4 cup)
  • Unflavored protein powder (1/4 cup)
  • Psyllium husk powder (4 tbsp)
  • Two tsp baking powder
  • Two tbsp grated parmesan
  • Two eggs (if almond flour is used)
  • Four eggs (if coconut flour is used)
  • Half tsp salt
  • One tbsp Italian spices
  • One cup boiling water
  • Toppings (of your choice)

Method

  • Heat the oven to 375 degrees.
  • Mix all the dry ingredients and blend them well.
  • Whisk eggs in it, and pour some warm water to make it a thick dough.
  • Spread the dough on parchment paper and roll it with a rolling pin to about 16 inches round.
  • Bake the dough for 25 minutes, remove it, and brush butter on it.
  • Bake more for 3-8 minutes until it becomes crisp.
  • Add your favorite toppings and then bake again to make your tasty pizza.   

Benefits

Now you can easily eat pizza without worrying about all the medical conditions that come with junk food. The protein pizza gives you a delicious taste as well as healthy nutrition.

Protein Balls

A quick snack for those who like to munch as they go by their busy day.

Ingredients

  • Vanilla protein powder (2 scoops)
  • Half cup nut or almond butter
  • 1 cup almond meal
  • 1/4 cup mini chocolate chips (dairy-free)
  • Maple syrup (1/4 cup)

Method

  • Mix all the ingredients together, and make the batter thick.
  • After the batter has reached enough consistency, make balls with a small cookie scoop.
  • After making balls of all the batter, refrigerate it until it becomes firm enough to eat.

Benefits

They can be easily made as only five ingredients are involved. Completely grain-free, vegan, and dairy-free. A perfect way to give a huge protein boost to your health is with 5 grams of protein.

Protein Molten Lava Cake

Another way to consume whey protein is a motel lava cake that can be easily made in five minutes.

Ingredients

  • 4 tablespoons Buttery Spread
  • Chopped bittersweet chocolate (1 ounce)
  • Four pieces of chocolate (1 Ounce)
  • 6 packets of Stevia
  • Two large eggs
  • unsweetened cocoa powder (2 tbsp)
  • Vanilla extract (1 tsp)
  • 1/4 tsp salt
  • 1/4 cup of almond flour
  • 1 scoop chocolate protein powder (23.5 grams)
  • 1 tsp baking powder

Method

  • Start off with melting the buttery spread and chopped chocolate in the microwave.
  • Then stir stevia, vanilla, eggs, salt, and cocoa into the melted mixture and make it smooth.
  • Then mix all the dry ingredients in a melted bowl which includes almond flour, baking powder, and protein powder.
  • Combine the dry mixture with the chocolate mixture smoothly.
  • Once the batter is made, microwave it for 45 seconds by pouring it into four separate mugs.
  • Do remember to put one chocolate piece in the mug after pouring the batter.

Benefits

It can be easily and quickly made, with fewer calories than the normal lava cake. It is also completely gluten-free which can help you in weight loss and health improvement.

Protein Baked Oatmeal

What better way to begin your day than with a meal rich in proteins and other fiber?

Ingredients

  • Gluten-free rolled oats (half cup)
  • Vanilla protein powder ( two scoops)
  • Coconut palm sugar (¼ cup)
  • Cinnamon ( 1 tsp)
  • Ground flaxseeds ( ¼ cup)
  • Baking powder  (1 tsp)
  • Cinnamon (1 tsp)
  • Ground ginger (1 tsp)
  • One beaten egg
  • Unsweetened milk (1 ½ cups)
  • Chopped dates (¼ cup)
  • Raisin (¼ cup)
  • Vanilla extract (1 tsp)

Method

  • Set the oven to 375 degrees.
  • Mix all the dry ingredients in a bowl. But leave the palm sugar.
  • Combine wet ingredients along with palm sugar in another bowl.
  • Stir the dry mixture with the liquid one until it is completely combined.
  • Add dates and raisins in the batter.
  • Line a parchment paper in a pan, and pour the batter in it.
  • Bake it for 25-30 minutes, and your yummy protein-rich breakfast is ready!

Benefits

This breakfast meal will give you an ample amount of protein, fiber, and other essential minerals like iron, calcium, and manganese. Above all, the meal is infinitely flavorsome.

Protein Fudge

Give your chocolate cravings an instant relief with this healthy chocolate peanut butter fudge.

Ingredients

  • Coconut oil (half cup)
  • Salted peanut butter (half cup)
  • Unsweetened cocoa powder (¼ cup)
  • Chocolate protein powder (two scoops)
  • Liquid Stevia (12 drops)
  • Honey (two tbsp)
  • Vanilla extract (1 tsp)

Method

  • Mix all the ingredients in a blender until the batter is smooth.
  • Pour the batter into the muffin liners.
  • Place all the muffins in the fridge. Let them sit for at least an hour.
  • Check to see if the fudges are firm.
  • If yes, take them out, and fill your mouth with little munchkins.

Benefits

These fudges are cholesterol-free and brimmed with healthy fats. The preparation is also simple and can be done in only a few minutes.

Coconut Protein Balls

The best snack for you is if you are coming back from a heavy workout session or going for it.

Ingredients

  • Dates
  • Almond
  • Cocoa Powder
  • Unsweetened shredded coconut
  • Protein powder (unflavored preferably but up to you)
  • Sugar-free chocolate chips
  • Vanilla extract

Method

  • Beat the almond in a food processor until it becomes coarse flour.
  • Add dates and water into the flour and process it more.
  • Fold in other ingredients one by one, and make sure the batter remains smooth.
  • The consistency of the batter has to be thick but not too much. It has to be rollable as well.
  • Once the dough is made, start making its ball with the help of a cookie dough scoop.
  • Roll the ball in the shredded coconut.

Your no-bake protein balls are ready!

Benefits

These protein balls can be instantly made and require no cooking. The dry fruits used in their making give you a nutritious way to snack without worrying about extra calories. The best way to regain energy after a workout.

Banana Nutella Muffins

Banana muffins with an added flavor of Nutella are something you will yearn for more and more. Here is how it is made.

Ingredients

  • 1/8 tsp salt
  • 2 large eggs
  • 2 ripe mashed bananas
  • 1 tbsp ground flaxseeds
  • 2 tsp baking powder
  • 2 scoops of vanilla protein powder 
  • Whole-wheat flour (1 ¼ cup)
  • Chopped walnuts (half cup)
  • Nutella chocolate spread (¼ cup)
  • Skim milk (¼ cup)
  • Plain nonfat Greek yogurt (half cup)
  • Vanilla extract (1 tbsp)

Method

  • Preheat the oven to 350 degrees.
  • Mix all the wet ingredients and dry ingredients separately.
  • Mix them together.
  • Pour the batter in the muffin liners along with Nutella.
  • Sprinkle some dry fruits and bake them for 20 minutes.

Benefits

These muffins are rich in antioxidants and fiber along with an extra shot of protein and essential minerals. A perfect power snack!

Vanilla Protein Ice Cream

If you crave sugar right after your workout or you are on a strict diet, ice cream is usually the last thing your nutritionist or trainer will ever allow you to have. But this protein ice cream serves as a fix for your ice cream craving even when you are on a weight loss routine.

Ingredients

  • One scoop vanilla protein powder
  • 5 medium banana (frozen)
  • Any preferred granulated sweetener (1/4 cup)
  • Milk of choice (1-4 tbsp)
  • Coconut cream (1/4 cup)

Method

  • Start with putting a deep pan in the freezer.
  • Then blend frozen bananas in a food processor at full speed.
  • When they are blended, add protein powder and sweetener and keep blending until the mix becomes creamy.
  • If the mix gets too thick, dilute it with milk.
  • If you want your ice cream to be creamier, then add coconut cream.
  • Keep blending till you reach a smooth and perfectly creamy consistency.
  • Pour the ice cream mix into the pan that you had put in the freezer and freeze it.
  • To prevent crystals formation, take out the pan after an hour and run the creation through the processor for a few seconds then freeze it again. Take it out again after another hour, blend it, and put it back.
  • Freeze the ice cream for 8-10 hours or more for better results.

Benefits

You don’t have to get all the fancy ingredients for this ice cream. It is a no-churn recipe so you will only need an electric mixer, and voila! Your delicious and flavorsome ice cream is ready.

Protein Pancakes

If you are always on the go, it would be pretty hard for you to spend time making a customized diet breakfast daily. This is where this 3 ingredient protein pancake jumps in.  These pancakes are full of nutrition and can be quickly made. See the recipes below.

Ingredients

  • One banana
  • Three egg whites
  • One scoop whey protein (28g)

Method

  • Mash the banana and whisk egg white into it.
  • Add whey powder into the mix and keep stirring until all the ingredients are combined.
  • Put the pan over medium heat.
  • Grease it with oil and start pouring ¼ cups of pancake batter.
  • Cook for about 3 minutes on each side.
  • Add toppings on them and enjoy!

Benefits

They are simple and super easy to make. Gives you an energy boost for a workout, either you are going for it or coming from it.

Berry Protein Pudding

Looking for a cure for your sweet tooth? Have a look at this fruity berry pudding which is rich in protein and extremely delicious!

Ingredients

  • Almond Milk (4/5 tsp)
  • Greek Yoghurt (25g)
  • Frozen Strawberries (150g)
  • One scoop whey protein (25g)

Method

  • Blitz berries, almond milk, and protein powder in a blender until it becomes smooth.
  • Top it with the yogurt, add more berries, and serve.

Benefits

Minimal calories, high in protein, and low on fat and carbs. This pudding gives you a fix for your dessert craving while you are at your diet routine, and takes all the mental stress away with just one deliciously fruity bite!

Protein Cheesecake

When you are on a healthy diet plan, especially for weight loss, a cake becomes a forlorn hope. And a cheesecake is even more impossible to have. But what if we tell you that you can still eat cheesecake without having a care in the world of gaining weight? That’s right. You can have a cheesecake, that too without disrupting your fitness goals.

Ingredients

  • 3 scoops flavored protein powder
  • 4 eggs
  • 540g cream cheese (fat free)
  • 450g Greek yogurt (fat free)
  • 1/4 cup stevia
  • 1 tsp vanilla extract

Method

  • Preheat the oven at 325F. Mix the cream cheese, stevia, protein powder, and greek yogurt and beat the mixture until it’s smooth.
  • In a large bowl place cream cheese, Greek yogurt, stevia and protein powder. Beat until smooth.
  • Add vanilla extract along with eggs and whisk until incorporated.
  • Pour the batter into a baking pan.
  • Bake at 325°F for  almost 30 minutes then turn the oven down by 125 degrees and bake for almost another 30 minutes.
  • First cool the baked cake at room temperature then put it in the fridge for 4 hours.

Benefits

Low calories with high protein components to ensure muscle recovery and muscle building. A perfect solution for sweet cravings for people on diet.

Whey Protein Smoothie & Shakes

Fresh Blueberry Smoothie

Ingredients

  • Unsweetened almond milk (1/2 cup )
  • Vanilla whey protein powder (1 scoop )
  • Frozen blueberries (1/2 cup )
  • Unsalted almond butter (1/2 Tbsp)
  • Water (optional)

Benefits

This blueberry smoothie is not only high in protein but it helps in the fast recovery of your muscle. It helps in muscle repair and reduces inflammation.

Green Smoothie

Ingredients

  • Organic apple juice (1/4 cup )
  • Vegan vanilla protein powder (1 scoop)
  • Chopped Bosc pear (1/2)
  • Baby spinach (1/2 cup)
  • Ripe avocado (1/4 )
  • Frozen banana (1/2)
  • Cup water (1/4  cup)

Benefits

The green smoothie is the best source of vitamin B complex which improves your nervous system. It also helps with stomach issues like diarrhea and constipation.

Promotes healthy bones and strong immunity. And if you are on a weight-loss routine, it can help you feel fuller quickly, so you can easily meet your weight loss goals.

Strawberry Protein Shake

Ingredients

  • 1 cup almond milk
  • Frozen strawberries (1/2 cup)
  • Whey protein powder (1/3 cup)
  • Light fat cream cheese (1 tbsp)

Benefits

This shake gives a perfect dash of sweetness with a lesser amount of calories and all the essential components for good health. It is full of fiber, minerals, and vitamins.

Chocolate protein shake

Ingredients

  • Almond milk (one cup)
  • Whey protein powder (one scoop)
  • Cocoa powder (1 tbsp)

Benefits

Chocolate protein shake provided all the health benefits of a whey protein with the added sweetness of chocolate. It serves as a perfect dessert drink and a nutritious replacement for a full meal. Helps in reducing stress, thereby improving your physical as well mental health.

Peanut Butter Banana Shake

Ingredients

  • Almond milk (one cup)
  • Whey protein powder (1 cup)
  • Peanut butter (1 tbsp)
  • 1 mashed banana

Benefits

Immensely packed with protein, this shake improves kidney function, lowers blood pressure, and reduces the risk of heart conditions.

Tropical Protein Shake

Ingredients

  • Almond milk (one cup)
  • Frozen pineapple (1/2 cup)
  • Whey protein powder (1 scoop)
  • Unsweetened shredded coconut (1 tbsp)

Benefits

This shake has a tremendous amount of health benefits. Where it helps in your weight loss routine, it decreases risks of cancer, helps in digestion, suppresses inflammation (because of pineapples), speeds up the recovery of muscles and much more. 

Flavored Yogurt Smoothie

Ingredients

  • One fat-free greek yogurt (any fruit flavor)
  • One scoop Whey protein (vanilla)
  • Six ice cubes
  • Water (¼ cup)

Benefits

A flavored yogurt smoothie is a perfect source of calcium, vitamin D, vitamin B2, and vitamin B12. This means it will keep you active, will improve your posture, and reduce the chances of bone issues.

Blueberry-Flax Smoothie

Ingredients

  • One cup blueberries
  • Flax meal (1 tbsp)
  • Coconut milk (¼ cup)
  • One scoop whey protein (vanilla)

Benefits

The blueberry smoothie is highly rich in antioxidants which means it will help in reducing the risk of cancer and heart diseases. But these are not the only benefits it offers, it can improve many other conditions that are related to aging. 

Whey Protein Juices

Another great way of consuming whey protein powder is fresh juices. You can add it to fruit and vegetable juices, making a healthy and refreshing blend of nutritions that you won’t be able to resist!

Juices Preparation

The method of making vegetable and fruit juices is almost the same for every drink. You take all the main ingredients (along with whey protein) and blend them with water in a juice blender. Then you take it out in a glass or cup, if the juice is too thick, you simply add more water.

Now that we know how to make whey protein juices, let’s look at the ingredients of different types of drinks out there.

Spinach Pineapple Juice

Ingredients

  • One tbsp lemon juice (fresh)
  • Two cups baby spinach leaves
  • Two cups pineapple
  • One cup water
  • Ice cubes (as per requirement)

Benefit

This mighty green drink can help maintain good vision, good heart health, energy levels and good bone health. All these benefits and only a few preparation minutes, that’s a good trade!

Apple Raspberry Juice

Ingredients

  • Four cups apple juice
  • Two tsp lemon juice
  • Half cup raspberry jam or an equal amount of raspberries

Benefits

This drink will help in regulating blood sugar, will strengthen your bones and will keep you away from heart diseases. Basically, it is an all-rounder when it comes to preventing medical conditions. 

Carrot-Apple Juice

Ingredients

  • One large carrot (3 oz)
  • One large apple
  • Half cup water
  • Ice cubes (as needed)
  • Whey protein (unflavored)

Benefits

Regular intake of carrot-apple protein juice is not only good for your diet plan, but it has many health benefits to offer. Women who consume carrots tend to be less prone to breast cancer. This drink will also enhance your eye health.

Tomato Celery Juice

Ingredients

  • Half celery stick in diced form
  • One lime
  • One cup tomato juice or an equal amount of tomatoes
  • Half tsp salt
  • Ice cubes (as needed)

Benefits

This drink is not only good for digestion and heart condition, but it is also quite tasty and refreshing to have in summers.


About author

Articles

Jennie Elbert is a content writer who specializes in writing about fitness and health. He only started his journey to physical fitness just over two years ago, but has quickly developed an impressive knowledge of the subject.
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