Oct 13, 2009

Protein Powder Recipes

Protein Shake

I use 8oz of water and 1 scoop of protein powder and blend it in the blender. Then I add 1 cup of frozen strawberries and blend it. Finally I add 9 ice cubes and blender. Depending on the quality of your blender, you may need to use your spoon (in between blending) to get it fully blended.


Delicious Peanut Butter Protein Bars

Makes 8 generous servings 


2 scoops of vanilla protein powder (I use New Zealand Whey)

8 tbsp PB2

1 tsp pumpkin pie spice

1/2 tsp baking powder

1/8 tsp salt

2 tbsp Earth Balance, melted (or butter)

1/4 cup unsweetened chocolate almond milk

1 tsp almond extract

1 egg

2 tbsp egg whites

12 drops of stevia (or to taste)


1. Pre-heat oven at 350 and prepare a glass baking dish with non stick spray - I didn't have a glass dish so used a 9 x 9 non stick pan.

2. Mix all dry ingredients in a bowl and set aside.

3. In  separate mixing bowl, place all liquid ingredients and whisk together

4. Add in the dry ingredients and mix

5. Scrape down your mix into your sprayed glass baking dish

6. Place in oven for 15 minutes or until your protein mix is fully baked

7. Let cool for ten minutes, then cut your protein bake into 8 bars and place on a cooling rack

Per Serving (1 bar)

Cals 80, Total Fat 4.1g, Total Carbs 3.3g, Dietary Fiber 1g, Protein 9.4g

I increased the protein powder to 90g and used Syntrax Matrix Simply Vanilla, substituted the Stevia with Splenda, used Coconut oil in place of buter and used Watkins Peanut Butter Extract instead of Almond Extract.  I added a tablespoon or 2 more of almond milk due to the increase in protein powder.  Next time I may add apple sauce and cut down 1 tbsp of coconut oil to reduce the calories a bit or even add in some greek yogurt.

So my stats came out to:

Per Serving (1 bar)

Cals 108, Total Fat 5.6g, Carbs 3.6g, Dietary Fiber 1.1g, Protein 12.5g












2 oz cream cheese - Philadelphia Neufchatel 1/3 less fat Cream Cheese



2 eggs - 1 large egg and 1 egg white equivalent = 53g

1 packet stevia sweetener - splenda to taste

1/2 teaspoon cinnamon (optional)

20g 0% Greek Yogurt

10g Syntrax Vanilla Bean Torte Protein Powder

1/4 tsp vanilla extract

1/4 tsp lemon juice


Approximate nutrition info per batch with my modifications: 292 calories, 17.5g fat, 2.56g net carbs, 26.7g protein


Carbquik Quick Cinnamon Rolls - this one is a little harder

1 2/3 cup Carbquik(you can use Atkins flour - but I don't like it as much)
1 Tbls Splenda
1/2 cup low-carb milk (or 1/4 cup cream & 1/4 cup water)
1/2 cup softened butter ( I don't use a full 1/2 cup and use I can't believe it's not butter)
1/4 cup brown sugar substitute
3 tsp cinnamon
1/2 cup nuts (Optional- I usually don't put these in)

In a bowl combine Carbquik, 1 tbls splenda and milk until moist. Let sit one minute. Stir again until well combined(I do it with my hands-it is sticky).  Sprinkle some Carbquik on a kneading surface or wax paper, turn dough onto surface.  Knead for 3-4 minutes(doesn't usually take this long) Roll into a rectangle shape. Spread the softened butter over the entire rectangle.  Mix brown sugar substitute and cinnamon together sprinkle this on top.  Roll up lengthwise and slice into parts - it says 6-8 but I usually have double that because I make mine smaller.
Bake at 400 degrees for 15-20 minutes - Watch it closely because it if overcooks they are terrible.

I use the Laughing Cow Cinnamon Cream cheese as the topping, but there any cream cheese topping would do.  Enjo

Pumpkin Pudding   Ingredients:

1 small pkg Jello f/f s/f butterscotch pudding
1 c skim milk
2 scoops vanilla protein powder (52 grams protein for 2 scoops)
1/2 c canned real pumpkin (not the pie filling)
1/2 tsp pumpkin pie spice
1/4 tsp cinnamon
1/8 tsp nutmeg

Mix skim milk and protein powder.  Wisk in dry pudding and spices.  Stir in pumpkin.  Refrigerate.  Makes about 4 half cup servings (just a bit more than 1/2 cup if I remember right).  Serve with s/f Cool Whip if desired.

Nutritional Stats (I figured these on my own using the stats off of the packages)
Per Serving...
115 calories
.5 g fat
12.25 g carbs
4.5 g sugar
15.5 g protein

Protein Hot Chai Mix
6 scoops vanilla protein powder 1.5 cups non-fat powdered milk 3/4 cup instant unsweet tea mix 3/4 cup Splenda 1T. chai spice mix (or use half cinnamon and half ground ginger) 1t. ground cloves 1t. cardamon (original recipe calls for this, but I don't have any, so skipped it)
Mix all dry ingredients in bowl until well blended. Add 1/2 cup of mixture to mug and add either splash of cold milk or water -- stir to create smooth paste (so you don't get lumpy protein powder). Add 8oz hot water and mix well. You can top with Light Redi Whip and a sprinkle of chai spice or drink it naked. (The drink is naked, not you.)
Recipe makes 7 half-cup servings. Calculation below is without the "splash of milk" when you're mixing the tea. If you use RediWhip -- it adds about 20 calories.
Calories: 146 Fat: 1g Carbs: 9g Protein: 27g

15 oz can of Pumpkin
1 box sugar free vanilla pudding (could use sugar free butterscotch)
1 1/2 teaspoon pumkin pie spice
1 8 oz container of cool whip, I used fat free

Mix it all together and let it chill for an hour in the frig!

Shelly's Turtle Protein Dip
3oz Fage Greek Yogurt (2%)
2 Tablespoons Sugar Free Caramel Sauce Topping (Smuckers)
1 Scoop Chocolate Protein Powder
1-2 Tablespoons Pecans, chopped






Protein Pumpkin Cheesecake Bites w/crust!!!










1 block of fat free cream cheese (8oz block) room temp


2 scoops of vanilla protein (I use Dymatize Elite Vanilla for all my shakes, recipes, etc. It is 24g @ 114 cal each scoop)

2 egg beaters (1/2 cup)

3/4 cup splenda (use less if you don't want that sweet taste)

1 tblsp vanilla extract

1/2 can pumpkin puree (use more or less depending on taste)

1 tspn pumpkin pie spice



Blend cream cheese and eggs very well. To mixture add splenda, protein powder, vanilla, and spice. Let sit while you make the crust (optional)








4 full crackers of low fat honey graham crackers finely chopped (will yeild around 3/4 cup...add more if needed)

3 tblspns margarine melted in microwave



Pour the melted margarine over finely chopped crackers. Press mixture into whatever pan you are using. I used a mini muffin tin of 24 minis.



Bake in 350 oven for 5-8 min. Remove and let cool to room temp. Add filling and place back in oven to bake until a knife or toothpick inserted comes out clean. Remove and let cool/set.



Enjoy... :)






40 cal per bite (mini muffin size)

3g of protein per bite

1.5g of fat per bite

3g of carbs per bite

Mock French Toast

Mix 2 tablespoons of ricotta cheese with an egg, some Splenda, 1 tsp. vanilla, cinnamon and nutmeg and cook it in a sprayed pan, kind of like a pancake.  When it sets on top flip it.  It really does remind me of French toast, especially with the sf maple syrup.


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Aug 24, 2008
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