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
- 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
- Ice cream wafer
- Chocolate chips or a small bar of candy
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.
Try this recipe for a super-filling, tasty breakfast that’ll keep you going until lunch time.
- 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)
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!
3. Protein Fluff Layer Dessert
- 15 oreos
Protein pudding layer:
- 2 cups chocolate pudding (of choice)
- 34 fl oz milk (of choice)
- 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:
- 1/2 cup Nut Butter
- 6 tbsp. Maple Syrup
- 3 tbsp. Cacao Powder
- 1.7 fl oz milk (of choice)
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. Boston Cream Pie Protein Fluff
- 1 scoop Boston Cream Pie Impact Whey Protein
- 2 cups frozen blueberries
- 2-4 drops Vanilla Flavdrops or vanilla extract
- 1 tbsp Xanthan Gum (your fluff will still work without this ingredient, but xanthan gum makes your fluff super creamy)
- 1.7 fl oz milk (of choice)
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
- 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
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.