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Ask the Protein Powder Chef

"Can I cook with veggie protein?"

Ask The Protein Powder Chef: What Can I Do With Veggie Protein?

Quick to pass on pea protein? Not a fan of shakes rich in rice? Rethink your stance and learn how to make the most of veggie protein—recipes included!

Q
I'm a diehard whey fan, but I see more people recommending pea and other veggie proteins.
Do these have any value for baking?

I suspect that the majority of people who purchase veggie protein powders do it—at least initially—because they feel like they have to. Maybe they're lactose intolerant, follow a strict vegan diet, or they simply swear by plant-based products. Whey lovers, on the other hand, tend to dismiss veggie protein powders as a subpar source of protein.

Case in point: I recently asked my friend Steve if he would consider swapping his whey for some of my veggie powders. He gave me a resolute, "Hell naw." As he put it: "The amino acid profile of pea, rice, and hemp protein powders isn't as high as that of whey. Also, protein shakes made with veggie protein powders don't taste half as good as those made with whey."

I took his rejection of my veggie powders as a challenge. If I could convince Steve, who knows? Maybe I could convince you skeptics out there to give veggie protein a shot too!

So, here goes: Compared to whey, protein shakes made with veggie protein powders aren't as creamy, smooth, or milkshake-y. But you know what? That's fine! Shakes aren't where veggie protein powders shine. They reign over protein baking!

Not Your Garden Variety Protein

Veggie protein has a totally different consistency than whey or casein. Instead of becoming sticky when you add liquid to them, veggie proteins absorb the liquid. This means that protein foods made with veggie powders seldom become rubbery or dry, like dairy-based proteins tend to do. Instead, veggie proteins retain a lot of moisture, which lends great body to cakes, muffins, and breads.

As for whey lovers' concerns about veggies' amino acid shortcomings, I would answer that this minor gap is easily filled—with actual food. Take, for example, rice protein powder, which has an incomplete amino acid profile because it's low in lysine.

However, when you add lysine-rich foods like milk, cheese, eggs, or beans to a recipe, you end up with a more complete protein source. Prefer pea protein powder? Make up for its low cysteine percentage by incorporating cysteine-containing food like eggs, yogurt, or oats.

Looking to stick solely to powders? No problem. Mix together rice and pea protein powder, or try one of the new generations of plant proteins containing both for a more complete nutritional profile.

Finally, the flavors of various veggie protein powders often complement other ingredients, making for unusually delicious protein baking. Pea protein, for example, goes well with coconut flour and banana, and rice protein powder mixes well with chocolate and vanilla for moist protein brownies, cakes, and muffins.

However, not all veggie proteins go down so easily. For example, baking with hemp protein powder is tricky because of the strong flavor, so I use it primarily in really rich, dark chocolate cakes—you know, the kind that are especially gorgeous when topped with protein ice cream.

Take it from me: Veggie protein powders have a lot to offer, especially when it comes to cooking. Still don't believe me? I'll let these recipes do the talking.

Banana, Pecan, and Vanilla Protein Muffins

Banana, Pecan and Vanilla Protein Muffins

Ingredients
Directions
  1. Combine all ingredients and divide into 9 silicone muffin cases.
  2. Bake in pre-heated 350 F oven for 35 minutes.

When ready, take them out of the oven. You'll notice that they're really soft and super moist. They can be topped with Greek yogurt, bananas, cinnamon, or any of your other favorite toppings: jam, nut butter, fruit, or protein frosting. The possibilities are endless!

Nutrition Facts
Serving Size 1 muffin (not including toppings)
Amount per serving
Calories 95.1
Total Fat3.8g
Total Carbs7.4g
Protein8.1g

Banana, Pecan, and Vanilla Protein Muffins PDF (125 KB)


My Hawaiian Protein Pizza

Hawaiian Protein Pizza

Ingredients for the Pizza Base
Directions
  1. Blend all the ingredients together.
  2. Spray a non-stick pan with some PAM or coconut oil. Get the pan super hot.
  3. Pour in the batter and lower your heat to medium. You're basically making a pancake here!
  4. Once the first side has cooked, flip it.
  5. Remove from the heat and add your pizza toppings. Begin with a tomato paste base (or ketchup). Add on the sliced ham, pineapple, cheese, and whatever herbs you like. I used fresh rosemary and oregano on mine.
  6. Once your pizza is topped, stick it under the grill or oven broiler until the cheese has melted. You can spray the naked edges of the pizza with some more PAM to make it crunchy or, if you have a kitchen brush, dab on some extra olive oil.
  7. Demolish your pizza!

Nutrition Facts
Serving Size 1 pizza base (recipe makes one)(not including toppings):
Amount per serving
Calories 331
Total Fat9.8g (1.6g saturated)
Total Carbs19.7g (2.5g fiber)
Protein36.6g

My Hawaiin Protein Pizza PDF (180 KB)




Related Articles

About The Author

Anna's passion for exercise and nutrition inspired her to create proteinpow.com while she was still in the last year of her Ph.D. program.

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Comments

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ayarroyo06

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ayarroyo06

Good to know for future references...thank you

Oct 9, 2013 7:47pm | report
 
AnnaSward

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AnnaSward

You're welcome :-)

Oct 14, 2013 4:02pm | report
StuLada

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StuLada

The major reason to buy Veggie Protein, for me anyway, is because I am a Vegan Weightlifter. I like to supplement my diet with protein powders. Your recipes, though they sound good, are full of animal products. Which i don't have a problem with, I am a vegan for the health reasons, not because of the 'animal movement'.
So my Pre-Vegan days were full of Whey proteins of every flavor, make and model. Whey is much cheaper and easier to obtain. why would any [meat eater] go through the trouble and hassle of buying and cooking with veggie proteins (Like me) if there is no real cost/taste benefit?

Oct 9, 2013 8:55pm | report
 
Heck847

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Heck847

Guess it depends what you're taking it for. Whey is pretty much just protein, whereas good veggie proteins usually have fiber and a range of important nutrients in them as well.

Oct 10, 2013 10:45am | report
Heck847

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Heck847

Put another way: Veggie proteins (not all of them, of course) are closer to being food from a nutritional perspective. They can help round out a diet, not just add a single macronutrient to it.

Oct 10, 2013 10:58am | report
Spottydog

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Spottydog

TO bake with! Easier to work with, don't have the same drying/gumming effect. Also I find that in bulk, rice costs 3/5 of what cold-filtration whey does.

Dec 22, 2013 7:24am | report
frveryng

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frveryng

very interested in this article as I have always bought whey protein powder thinking it is more "real" protein and would give better energy. but lately realizing dairy protein gives me eczema and mostly feeding it to my kids in breakfast shakes/hot chocolates. this article makes me more open to trying veggie protein so much appreciated.

Oct 14, 2013 8:25pm | report
 
Showing 1 - 7 of 7 Comments

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