Source: Farion, AdobeStock Recently, protein has transformed from a little-known sports supplement into an excellent substitute for sugar, flour, and other ingredients for all healthy eating enthusiasts. Protein powder allows you to prepare healthy, low-carb, and low-calorie dishes. And we've already gathered the best 20 recipes in our selection!
1. Protein Pancakes with Egg Whites
Source: dzen.ruFor variety, we suggest making them chocolate right away.
You will need: 1 cup rolled oats, 30g protein powder, 3 egg whites, 1/4 cup water, 2 tsp cocoa, 3 tsp stevia.
Preparation: Grind the rolled oats into flour, mix all dry ingredients. Whisk the egg whites with a mixer, add water and whisk again. Combine both mixtures and fry the pancakes on a dry non-stick pan.
2. Banana Smoothie with Nuts and Protein
Source: postila.ruOne of the classic and most popular combinations.
You will need: 1 cup regular or plant-based milk, 1 banana, 1 tbsp protein powder, 2 tbsp peanut butter, ice.
Preparation: Slice the banana arbitrarily and send all ingredients to a blender. Blend the smoothie until smooth.
3. Protein Syrniki with Banana
Source: karamelcafe.ruUse low-fat dry cottage cheese – it will be perfect.
You will need: 1 tbsp protein powder, 1 egg white, 120g cottage cheese, 1 banana.
Preparation: Pass the cottage cheese through a sieve, and peel and mash the banana into a puree. Mix all ingredients, form the syrniki, and fry them on a dry non-stick pan.
4. Cottage Cheese Muffins with Protein
Source: mirtesen.ruYou can use protein with a variety of flavors.
You will need: 200g cottage cheese, 1 egg white, 1 egg, 30g protein powder.
Preparation: Mix all ingredients until smooth using any convenient method. Divide the batter into molds and bake the muffins for 20-30 minutes in the oven at 180 degrees Celsius.
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5. Belgian Waffles with Protein
Source: foodaciously.comServe with fruits, berries, honey, or other toppings to taste.
You will need: 150ml kefir, 4 egg whites, 2 yolks, 150g rolled oats, 25g protein powder.
Preparation: Grind the oats into flour with a blender. Mix all ingredients together until smooth and bake the waffles in a waffle maker according to the instructions.
6. Protein Pancakes
Source: ok.ruThey won't be as thin as classic pancakes, but still very delicious.
You will need: 1 egg, 30g protein powder, 50ml milk or water, salt, sweetener.
Preparation: Whisk all ingredients until a smooth batter without lumps. Fry the pancakes on a non-stick or lightly oiled pan.
7. Oatmeal with Protein and Soy Milk
Source: dzen.ruWhen serving, we recommend adding a handful of berries or sliced fruits.
You will need: 100g rolled oats, 300ml soy milk, 1 banana, 35g protein powder, sugar substitute, cinnamon.
Preparation: Boil the milk, add the oats and sugar substitute, and cook the porridge over low heat until done. Add protein and stir. Mash the banana, add it to the porridge, stir again, and heat for another 1 minute.
8. Protein Semolina Cake with Lemon
Source: za-edoy.ruIf desired, soak the finished semolina cake with water and syrup, such as Jerusalem artichoke syrup.
You will need: 120g semolina, 70g protein powder, zest of 1 lemon, 300ml thick yogurt, 10g baking powder, 3 eggs, 15g sweetener.
Preparation: Mix semolina with protein, pour yogurt over them and leave for 10 minutes. Then add the zest and other ingredients. Mix the dough, pour it into a mold and bake the semolina cake in the oven for 35 minutes at 180 degrees Celsius.
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9. Omelet with Protein
Source: mykaleidoscope.ruA very healthy and quick breakfast.
You will need: 5 eggs, 150ml milk, 1 tbsp protein powder, spices.
Preparation: Whisk all ingredients until smooth. Fry the omelet in a pan with a lid over low heat on both sides.
10. Lazy Oatmeal with Protein and Blueberries
Source: fitnes-m.ruInstead of blueberries, you can use any other favorite berry.
You will need: 80ml milk, 80ml yogurt, 40g rolled oats, 20g protein powder, 40g blueberries.
Preparation: Blend milk with protein until smooth, ensuring no lumps. Add yogurt and berries, and blend again. Mix with oats, pour into a jar, close, and leave in the refrigerator overnight.
11. Protein Muffins with Blueberries
Source: nvkz-tub.ruYou can add other berries too, but blueberries are a classic.
You will need: 200g cottage cheese, 100g rolled oats, 30g bran, 3 eggs, 200g protein powder, 125ml kefir, spices, sugar substitute, blueberries.
Preparation: Pass the cottage cheese through a sieve. In a blender, whisk eggs with oats and sugar substitute. Combine all ingredients, mix the dough, and finally add the blueberries. Place the dough into molds and bake the muffins for about 20 minutes in the oven at 200 degrees Celsius.
12. Berry Smoothie with Protein and Almond Milk
Source: health-diet.ruVanilla or chocolate protein would be especially good here.
You will need: 1 cup berries, 1 banana, 1 cup almond milk, 1/2 cup Greek yogurt, 1 tbsp protein powder.
Preparation: Peel and slice the banana, send all ingredients to a blender and blend until smooth. If desired, add a little ice or water to the smoothie.
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13. Oatmeal Cookies with Protein
Source: vostorg.buzzA wonderful addition to tea for the whole family – delicious and healthy.
You will need: 100g rolled oats, 100g oat flour, 50g protein powder, 2 egg whites, 40g dried fruits, 30g walnuts.
Preparation: Chop nuts and dried fruits. Mix all dry ingredients, add egg whites and knead the dough. Place the cookies with a spoon on parchment paper and bake for about 10 minutes in the oven at 200 degrees Celsius.
14. Protein Candies with Peanut Butter
Source: balabolkina.ruThe finished candies can be rolled in cocoa or other coatings.
You will need: 90g dates, 40g protein powder, 35g peanut butter, 30g walnuts, 25ml milk or water, 1 tsp cocoa.
Preparation: Pour hot water over the dates, soften them, and remove the pits. Blend dates, walnuts, and peanut butter. Add the remaining ingredients, mix the mass, and form candies with wet hands. Refrigerate them for a while.
15. Protein Muffin with Bran
Source: zdorovogotovim.ruHealthy and delicious protein baking is a special treat.
You will need: 4 tbsp bran, 2 tbsp protein powder, 2 tsp cocoa, 1 egg, 6 tbsp milk, 1 tsp baking powder, vanilla, sugar substitute.
Preparation: Mix all dry ingredients, add the egg and stir. Pour in the milk, stir again, and pour the batter into a mold. Bake the muffin in the oven for 30-40 minutes at 180 degrees Celsius.
16. Protein Smoothie with Spinach and Avocado
Source: nvkz-tub.ruGreen smoothies are considered the healthiest for a reason!
You will need: 1 cup spinach, 1/2 avocado, 1 tbsp protein powder, 1/2 banana, 1 cup coconut milk or water, 1 tbsp lemon or lime juice.
Preparation: Peel the avocado and banana, wash the spinach, and blend all ingredients in a blender. You can add spices to your taste.
17. Homemade Protein Bars
Source: pinterest.comAn excellent quick snack, especially on training days.
You will need: 2 cups rolled oats, 1 banana, 90g hazelnuts, 90g raisins, 1 tbsp peanut butter, 65g walnuts, 50g peanuts, 50g almonds, 1 cup regular or plant-based milk, 60g protein powder.
Preparation: Mash the banana into a puree, chop walnuts, almonds, and peanuts into crumbs, and mix all this with raisins, hazelnuts, oats, and peanut butter. Add half of the milk, mix the mass, and leave it for 10 minutes. Add protein and the remaining milk, and mix again.
Spread everything in a rectangle on parchment paper. Make cuts for future bar slicing. Cover with another layer of parchment paper and place the preparation in the freezer for 2 hours.
18. Flourless Protein Bread
Source: mavink.comIn addition to protein powder itself, you will also need psyllium.
You will need: 25g protein powder, 4 eggs, 125ml water, 3 tbsp psyllium, salt, spices.
Preparation: Thoroughly mix all ingredients to avoid lumps. Leave the dough for 20 minutes and then place it in a greased mold. Bake the bread for 30-35 minutes in the oven at 170 degrees Celsius.
19. Nut Candies with Protein
Source: soeasycake.comYou can use different nut butters, not just peanut butter.
You will need: 250g nut butter, 4 dates, 100g hemp seeds, 50g chia seeds, 50-60g protein powder.
Preparation: Chop the dates and mix all ingredients until smooth using any convenient method. Form candies with wet hands and refrigerate them for several hours.
20. Coffee Smoothie with Protein and Coconut Milk
Source: AdobeStockAn excellent combination of rich flavors and an invigorating effect.
You will need: 1 banana, 1/4 cup protein powder, 1 tsp instant coffee, 1 tsp brown sugar, 1 cup coconut milk, ice.
Preparation: Peel and slice the banana; you can freeze it beforehand. Blend all ingredients until smooth and serve.