Anyone who eats a healthy, balanced diet and exercises regularly knows how important it is to provide the body with enough protein.Protein-rich foodsNot only support weight loss and muscle building, but also stimulate metabolism and ensure faster muscle regeneration after training. Quickly mixed and available in different flavors – we all know the good old protein shakes that have become an integral part of the fitness world. But what if we told you that protein powder is a real all-round talent in the kitchen and is ideal for preparing a variety of dishes? Whether delicious protein bars, juicy protein pancakes and muffins or even pizza - add some variety to the table and try out our protein powder recipes!
According to the World Health Organization, the recommended daily intake of protein for adults is between 0.8 and 1.2 grams per kilogram of body weight. In other words - if you weigh, for example, 60 kilograms, then you need to consume between 48 and 72 grams of protein per day. However, there are other factors such as age, gender and activity level that are important for the recommended daily dose. Protein powder is isolated protein in powder form that can be made from a dairy source such as whey proteins or a plant source such as pea protein.
Protein powder recipes: Can you bake with any protein powder?
Egg white powder is an excellent way to significantly reduce the amount of unhealthy ingredients, such as wheat flour and granulated sugar, in most baking recipes. Whether casein, whey or vegetable protein – every protein powder is ideal for baking. However, you should not replace all the flour with egg white powder in a baking recipe as the mixture can become too dry and rubbery. In general, the rule is that you can replace 25% of the flour mass with protein powder. For example, if a recipe requires 200 grams of flour, then you can use 50 grams of protein and 150 grams of flour. To make your muffins and cakes nice and soft and fluffy, it would also be advisable to combine moist ingredients in the dough. Mashed bananas, boiled sweet potatoes or pumpkin, eggs, yoghurt and low-fat quark are ideal for this. Casein and whey protein powders, which are obtained from milk, are particularly high quality and most popular in the fitness world. If you are not lactose intolerant or do not follow a vegan diet, fitness experts recommend using these proteins for baking.
Make your own crunchy and healthy protein bars with protein powder
Protein bars are ideal for a small hunger in between meals or fora healthy snackafter training in the gym. Unfortunately, most bars from the supermarket contain too many carbohydrates and sugar. So how about making your own protein bars with protein powder? Simply mix all the ingredients together, put them in the fridge for a few hours and you'll always have something healthy and protein-rich on hand!
Ingredients for 8 bars:
- 100 grams of oat flakes
- 20 Gramm Chia Together
- 60 grams of vanilla flavored protein powder
- 1 tbsp cocoa powder
- 1 tsp cinnamon
- 160 grams of peanut butter
- 1 Tbsp Coconut milk
- 45 ml almond milk
- 40 grams of honey
- 20 grams of chocolate drops, bittersweet
Preparation:
- Stir together the oats, chia seeds, protein powder, cocoa and cinnamon in a medium bowl.
- Add peanut butter and mix well.
- Add coconut oil, honey and almond milk and mix everything together well - the mixture should be quite sticky and moist.
- Spread everything on a baking tray lined with baking paper and press it flat with a spoon.
- Place in the fridge for 10-15 minutes.
- In the meantime, melt the chocolate drops with 1 teaspoon of coconut oil in the microwave for 30 seconds or until the chocolate becomes smooth and liquid.
- Cut the oatmeal mixture into 8 equal bars and drizzle with the melted chocolate.
- Chill for 1 hour and enjoy!
Delicious pancakes with protein powder and banana for the perfect start to the day
Raise your hand if you love pancakes! Nothing says weekend like homemade,fluffy pancakesfor breakfast. Our pancakes with protein powder are a great option for a healthy and protein-rich meal to start the day fit and full of energy! And at just 200 calories per serving, this is the perfect recipe for anyone looking to lose a few pounds!
Ingredients for 2 servings:
- 40 grams vanilla protein powder
- 1 large, very ripe banana
- 2 Owner, Gr. L
- 1/4 teaspoon each cinnamon and baking powder
- A pinch of salt
Preparation:
- Separate the egg whites and egg yolks and beat the egg whites with a hand mixer at high speed for 2-3 minutes until stiff.
- Mash the banana and add it to the egg yolk along with the protein powder, baking powder and cinnamon and stir until smooth.
- Gradually fold in the egg white mixture and work it into the mixture with a wooden spoon until you get a homogeneous, smooth mixture.
- Heat a pan over medium heat, add about 2 tablespoons of the mixture and cook for 60-90 seconds per side.
- Depending on your wishes, you can top the pancakes with fresh fruit, a little honey or Greek yogurt with cinnamon. Bon appetit!
3 more pancake recipes with protein powder and oatmeal for the ultimate breakfast treat!
Fluffy on the inside and slightly crispy on the outside - there's hardly anything nicer than starting the day with freshly made pancakes. Made from just a few ingredients and quickly prepared – our protein powder recipes offer you the perfect balanced, fiber- and protein-rich meal that can be integrated into any diet plan. Below we have 3 pancake recipes for you that are prepared in the same way. Simply put all the ingredients in a blender, mix until smooth and cook with a little coconut oil for 1-2 minutes per side.
Chocolate pancakes with protein powder and oat flakes:
- 4 Owner, Gr. L
- 2 ripe bananas
- 120 grams of fine oat flakes
- 25 grams of chocolate flavored protein powder
- 15 grams of cocoa powder
- 1 tsp cinnamon
- 1 teaspoon coconut oil for frying
- Honey and raspberries or fruit of your choice to garnish
Sweet potato protein pancakes
- 1 large sweet potato
- 150 grams of liquid egg whites or whites from 8-9 eggs
- 20 grams of vanilla protein powder
- 35 grams of ground flax seeds
- 1/2 teaspoon each cinnamon and baking powder
- 1 teaspoon coconut oil for frying
- Honey and about 20 grams of chopped almonds for garnish
Pancakes with protein powder without eggs:
- 100 grams of fine oat flakes
- 1 ripe banana
- 250 ml almond milk
- 75 grams of protein powder
- 1 tsp baking powder
- 1/2 tsp cinnamon
And something for all chocoholics – brownies with protein powder recipe
Just because you want to eat healthy or lose weight doesn't mean you have toa piece of delicious cakehave to do without! At just 100 calories per serving, this is the ultimate healthy, low-calorie treat! And trust us – the brownie tastes so good that no one would suspect that it is completely flour and sugar free!
Ingredients:
- 25 grams of fine oat flakes
- 50 grams of cocoa powder
- 50 grams of whey protein powder chocolate
- 130 grams apple pulp, unsweetened
- 1 No
- 1 TL Honig
- 1 TL Vanilleextrakt
- 160 ml almond milk
- 25 grams of coconut oil
- 40 grams of chocolate drops, bittersweet
- 60 grams of raspberries, roughly mashed
Preparation:
- Preheat the oven to 180 degrees and line a baking dish with baking paper or spray with cooking spray.
- Place the oats in a blender and blend for 1 minute until you reach a flour consistency.
- Mix oat flour, protein powder and cocoa powder in a bowl.
- Add apple pulp, egg, honey, vanilla extract and almond milk to a bowl and stir until smooth.
- Gradually add the apple mixture to the dry ingredients and mix well.
- Melt half of the chocolate drops with the coconut oil in the microwave for a few seconds and fold into the dough, stirring constantly.
- Spread the dough in the baking dish, sprinkle with raspberries and remaining chocolate drops.
- Bake for 20-23 minutes and allow to cool completely.
- Cut into 12 pieces and enjoy!
Can you bake with protein powder?
There is a bakery on every corner with at least 10 different breads to choose from - bread is one of the staple foods of most Germans. Healthier protein breads are now available in every well-stocked supermarket. However, these are usually too dry, overpriced and not particularly tasty. Well, fortunately, protein powder recipes are so versatile that you can even use them to make something rich in proteinLow Carb Brotcan bake!
Ingredients:
- 6 Owner
- 80 grams of almond flour
- 35 grams coconut flour
- 25 Gramm Erythrit
- 30 grams of unflavored protein powder
- 1 tbsp vinegar
- 1 tsp baking powder
- 50 grams butter, melted
- 60 grams of Greek yogurt
- 1 tsp salt
- 1 tablespoon each of sunflower and pumpkin seeds for sprinkling
Preparation:
- Preheat the oven to 180 degrees.
- Mix almond flour, coconut flour, protein powder, baking powder, erythritol and salt in a bowl.
- Mix the melted butter, yogurt and apple cider vinegar together and add to the dry ingredients. Mix well until you get a homogeneous mass.
- Whisk the eggs in a separate bowl and gradually add them to the flour mixture. Knead with your hands to form a smooth dough.
- Line a loaf pan with baking paper and pour the dough into it. Sprinkle with sunflower and pumpkin seeds and bake for about 50 minutes.
- Allow to cool completely and cut into 12 slices.
Bake cookies with protein powder – low-calorie and delicious chocolate cookies
Chocolate chip cookies for breakfast? Just sounds too good to be true, right? Delicious, packed with protein and only 140 calories per piece, these cookies are perfect for protein powder breakfast recipes for those looking to treat themselves to something sweet in the morning.
Ingredients:
- 45 grams of fine oat flakes
- 50 grams of protein powder chocolate
- 45 grams cashew butter or peanut butter
- 20 grams of cocoa powder
- 2 tablespoons coconut milk
- 50 grams dark chocolate, roughly chopped
- 50 grams raw almonds, roughly chopped
- A dash of almond milk
For the icing:
- 30 grams cashew or peanut butter
- 1 tbsp cocoa powder
- 40 grams of honey or maple syrup
Preparation:
- Preheat the oven to 180 degrees and line a baking tray with baking paper.
- Place oats, protein powder, cocoa powder, cashew butter and coconut oil in a blender and blend until smooth.
- Add a splash of almond milk and mix again briefly until you get a sticky mass.
- Stir in the chocolate and almonds and shape the dough into 12 cookies.
- Bake for 12-13 minutes and let cool.
- Mix all the ingredients for the icing in a bowl until smooth. If necessary, add 1-2 tablespoons of almond milk.
- Spread the icing on the cookies and enjoy!
Protein powder recipes - The best, crispy pizza dough with protein powder
Pizza and healthy are two words that are mutually exclusive – or so most people think. But with a whopping 10 grams of protein per serving and completely gluten-free, this recipe for pizza dough with protein powder is the perfect basis for your healthy pizza creation at night! You can make larger batches and freeze some after it has risen. This way you always have something tasty and healthy on hand and no longer have to call the delivery service!
Ingredients:
- 125 grams almond flour
- 50 Gramm Whey Proteinpulver
- 20 grams of psyllium husk powder
- 1 THE Backpulver
- 2 Owner
- 250 ml boiling water
- 30 grams of Parmesan, grated
- 1 tsp Italian seasoning
- Topping of your choice – chicken breast, tuna, peppers, tomatoes, mushrooms, etc.
Preparation:
- Preheat the oven to 180 degrees.
- Mix almond flour, protein powder, psyllium husk powder, baking powder, salt and spices in a bowl.
- Add eggs and mix everything well until the dough thickens.
- Grease a baking tray with a little butter and roll out the dough on it.
- Bake for 25 minutes.
- Remove from the oven, brush with a little butter and bake for another 2-3 minutes.
- Top the pizza with ingredients of your choice and bake for another 10 minutes until the cheese has melted.
