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High Protein Snacks

5 Protein Fluff Recipes | Easy Low-Carb High-Protein Desserts

Protein fluff is the low-carb, high-protein fitness recipe you’ve been missing from your diet.

If you haven’t tried protein fluff before, you’re missing out. It’s the low-carb, high-protein dessert recipe that’s been making its way around the fitness community for years – great for a super-filling weight-loss snack.

Protein fluff is simply made from your favorite protein powder mixed with a splash of milk or soda (and a few optional extras if you’re feeling fancy), whisked up to a monstrous volume to keep you full for hours.

Check out our favorite protein fluff recipes below, and don’t forget to check out more delicious fitness recipes.

1. Vanilla Ice Cream Protein Fluff

protein fluff

Ingredients

  • 1 scoop  Vanilla Slow-Release Casein – Casein protein makes for an ultra-creamy texture, but you can use whey or vegan protein powders, too.
  • 1 tbsp Xanthan Gum – Your fluff will still work without this ingredient, but xanthan gum makes your fluff super creamy.
  • 1 fl oz diet cream soda

Optional toppings:

  • Ice cream wafer
  • Chocolate chips or a small bar of candy

Method

1. In a large mixing bowl, combine the micellar casein and xanthan gum and mix.

2. Next, add one third of the diet cream soda and whisk for 2-3 minutes using an electric whisk. It’s really important that you use an electric whisk here (you’ll be whisking for an eternity if you do it by hand).

3. Gradually pour in the remaining soda whilst whisking. Whisk for around 10 minutes in total and watch your fluff quadruple in size. Stick with it – it will grow!

4. Add your favorite toppings, or just spoon straight out of the bowl.

 

2. Breakfast Protein Fluff Pudding

protein fluff with berries

Try this recipe for a super-filling, tasty breakfast that’ll keep you going until lunch time.

Ingredients

  • 2.5 oz frozen berries
  • 1 scoop Slow-Release Casein(Use your favorite flavor. Other protein powders will work too but casein is best)
  • 1 tbsp. Xanthan Gum (not essential if you haven’t got any, but this ingredient will make your fluff creamier)
  • 1 can diet cream soda (or your favorite carbonated drink)

Method

1. Place the berries into a microwave safe bowl and microwave for 30-45 seconds until they begin to release a little juice. Place into the fridge or freezer (but don’t allow it to freeze) to cool down while you make the fluff

2. In a large mixing bowl, combine casein and xanthan gum

3. Add one third of the diet cream soda and mix for 2-3 minutes using an electric whisk

4. Gradually pour in the remaining soda whilst whisking. Whisk for around 10 minutes in total and watch your fluff quadruple in size

5. Layer the protein fluff with your berry mixture and consume straight away!

Recipe here.

 

3. Protein Fluff Layer Dessert

oreo trifle

Ingredients

  • 15 oreos

Protein pudding layer:

  • 2 cups chocolate pudding (of choice)
  • 34 fl oz milk (of choice)

Fluff layer:

  • 17 fl oz diet cream soda or milk (of choice)
  • 2 scoops  Vanilla Slow-Release Casein (we find the super-fine texture of casein protein powder makes a really creamy fluff, but it will still work if you use your favorite protein powder instead)

Chocolate sauce layer:

Method

1. First, crumble half of the cookies and drop them into a large glass serving dish as the first layer of your dessert.

2. Next, make up the protein pudding. In a large bowl, mix some powder pudding with milk until it reaches a smooth, thick consistency. Refrigerate for 10-15 minutes.

3. While your waiting, make the protein fluff. Pour the protein powder into a large mixing bowl. Add one third of the diet cream soda or milk and whisk on high for 2-3 minutes using an electric whisk. It’s important to use an electric whisk to make protein fluff – you’ll be whisking for hours if you don’t! Gradually pour in the remaining soda/milk whilst whisking. Whisk for around 8-10 minutes in total and watch your fluff quadruple in size. Set aside.

4. Once the protein dessert and fluff layers are ready, spread half of the fluff on top of the crumbled cookie layer.

5. For the next layer, blend the nut butter, syrup, milk and cacao powder using a blender, then spoon on top of the protein fluff layer. Add a little more milk to thin the chocolate sauce if necessary.

6. Next, spread half of the protein dessert on top of the chocolate sauce layer.

7. Now line up whole biscuits around the edge of the trifle glass.

8. Spread on the remaining protein dessert, then the remaining fluff.

9. Top with the remaining crumbled biscuits.

 

4. Blueberry Cheesecake Protein Fluff

blueberry protein fluff

Ingredients

Method

1. Place the blueberries into a blender and blend until coarsely chopped.

2. Pour into a mixing bowl with the protein powder, flavdrops, xanthan gum and milk, and use an electric whisk to whisk for 8-10 minutes until the mixture quadruples in size. Ensure you use an electric whisk, and stick with it – it will grow!

3. Tuck in and enjoy.

 

5. Rocky Road Protein Fluff

rocky road protein fluff

Ingredients

  • 1 scoop Rocky Road Impact Whey Isolate
  • 4 fl oz milk (of choice)
  • 5g Xanthan Gum (your fluff will still work without this ingredient, but xanthan gum makes your fluff super creamy)
  • Small handful mini marshmallows
  • Chocolate sugar-free syrup

Method

1. Place the whey and xanthan gum into a mixing bowl and mix. Add the milk and use an electric whisk to whisk for 8-10 minutes and watch the fluff quadruple in size. Again, ensure you use an electric whisk and stick with it – it will grow!

2. Stir through mini mallows and drizzle over chocolate sugar-free syrup.


Enjoy these protein fluff recipes? Check out more delicious fitness recipes.

Try these recipes next…

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2017-11-23 11:02:09By Jennifer Blow

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Jennifer Blow

Jennifer Blow

Editor & Qualified Nutritionist

Jennifer Blow is our editor and UKVRN Registered Associate Nutritionist – the UK’s register of competent and qualified nutrition professionals. She has a Bachelor of Science in Nutritional Science and a Master of Science by Research in Nutrition, and now specialises in the use of sports supplements for health and fitness, underpinned by evidence-based research. Jennifer has been quoted or mentioned as a nutritionist in major online publications including Vogue, Elle, and Grazia, for her expertise in nutritional science for exercise and healthy living. Her experience spans from working with the NHS on dietary intervention trials, to specific scientific research into omega-3 fatty acid supplementation and also the effect of fast foods on health, which she has presented at the annual Nutrition Society Conference. Jennifer is involved in many continuing professional development events to ensure her practise remains at the highest level. Find out more about Jennifer’s experience here: https://uk.linkedin.com/in/jennifer-blow. In her spare time, Jennifer loves hill walking and cycling, and in her posts you’ll see that she loves proving healthy eating doesn’t mean a lifetime of hunger.


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