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Protein Fluff:
3 Quick And Easy Recipes!

Protein Fluff: 3 Quick And Easy Recipes!

Protein fluff: Once you try it, you can't stop making it. Your taste buds will like it as much as your muscles will!

I know some of you might be wondering: What the heck is a protein fluff?

Friends, prepare your mind, because it's about to be blown. Protein fluff is a frozen, "marshmallowy" protein ice cream. It's extremely light and voluminous. With just a few ingredients, you can fill an entire salad bowl and find yourself sitting down with a soup spoon eating what looks like a calorific bomb of frozen decadence.

And yet it's a low-calorie snack.

Protein fluff's filling and low-calorie nature is precisely what makes it a staple among many dieters. It is also extremely easy to make and requires just three basic ingredients: milk, protein powder, and fruit—pretty much the same stuff you'd use in a protein shake or smoothie.

From Mush To Fluff

What makes protein fluff so special is that by blending just a few ingredients, you create what amounts to ice cream! In fact, if you were to stop right there, you could just eat it like ice cream inside a (protein) cone—I've done this and it's delicious. To turn it into proper fluff though, whisk it for a good 5-8 minutes. That's where the magic happens. Your ice cream turns into full-blown fluff.

Are you ready to give it a try?

1
Strawberry Protein Fluff

Ingredients
Directions
  1. Place all ingredients in a bowl and blend to a smooth, frozen mixture.
  2. Using an electric whisk, whisk mix for 5-8 minutes until it gains volume.
  3. Eat immediately.
Nutrition Facts
Serving Size (1)
Amount per serving
Total Calories207
Fat2.5 g
Carb21 g
Protein27 g

Strawberry Protein Stuff PDF (12.6 KB)

2
Banana Protein Fluff

Ingredients
Directions
  1. Place all ingredients in a bowl and blend until smooth, frozen mixture has been created.
  2. Using an electric whisk, whisk mix for 5-8 minutes until it gains volume.
  3. Top with walnuts and grated coconut.
  4. Eat immediately.
Nutrition Facts
Serving Size (1)
Amount per serving
Calories 254
Total Fat3g
Total Carbs34g
Protein27g

Banana Protein Fluff PDF (12.7 KB)

3
Blueberry Protein Fluff

Ingredients
  • 1/4 cup Vanilla, Banana, or Strawberry Whey Protein Powder
  • 1/4 cup Milk
  • 1 cup Frozen Blueberries
Directions
  1. Place all ingredients in a bowl and blend until smooth, frozen mixture has been created.
  2. Using an electric whisk, whisk mix for 5-8 minutes until it gains volume.
  3. Eat immediately.
Nutrition Facts
Serving Size (1)
Amount per serving
Calories 234
Total Fat4g
Total Carbs26g
Protein27g

Blueberry Protein Fluff PDF (12.6 KB)

Fluffy Options

  1. Make protein fluff with casein! Once you master whey protein fluff, I urge you to fluff some casein! Casein gets thicker than whey does though, and it yields a more compact fluff. You'll have to change the quantities of the ingredients to account for the extra density.

  2. Using xanthan gum is optional. It makes your protein fluff stay fluffier longer and gain a thicker consistency. However, a lot of protein powders include it in their formula to ensure thick shakes. I suggest you try making your fluff with and without it so you can see what it does. Just remember to use very little of it. Half a teaspoon per serving will do.

  3. Try different flavors of whey. You can also play around with your milk. Try whole milk, semi-skimmed milk, cartoned coconut milk, almond milk, etc.

  4. You can use various fruits, nuts, and spices for toppings. Try coconut, seeds, cocoa, or fresh fruit! You can also try adding powdered egg whites for stiffer fluff, defrosting your fruit, or freezing the fluff before whisking. Put on your chef's hat and experiment!

  5. Though berries are the best fruit to fluff, (though frozen banana slices come in at a close second), you can also use frozen pineapple or frozen apples as your base.

  6. I make my protein fluff using a handheld blender. I use my handheld blender to mix ingredients before switching to a handheld electric whisker. You can definitely use a blending stand (a Kitchenaid mixer), or a regular cake mixer, but I wouldn't recommend using a blender like the one you'd use to make protein shakes because the mixture won't fluff properly.

  7. Most vegetarian and vegan protein powders do not fluff, so please don't try to fluff your pea protein, brown rice protein, or hemp protein.

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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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Oscar06

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Oscar06

I have been doing this for quite a while..and I have to say is the best way to have your protein because it's like eating ice cream. It calms your cravings at the same time it feeds you muscles....with a spoon!

Nov 1, 2012 6:48pm | report
 
JoeyFife

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JoeyFife

Yumm!

Nov 1, 2012 8:05pm | report
 
KissYour4Head

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KissYour4Head

I, too, have been doing this for awhile. Only difference is I freeze my coconut (or almond) milk in ice cube trays. Add a few cubes, my fruit, a little cinnamon, the casein protein powder and alittle straight coconut milk for liquidity. Stay frozen just like ice cream.

Nov 1, 2012 8:31pm | report
 
AnnaSward

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AnnaSward

Yum!!

Nov 2, 2012 7:54am | report
Tennis4EVER

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Tennis4EVER

Where do you get xanthan gum

Nov 1, 2012 8:46pm | report
 
AricGresko

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AricGresko

You can use Guar Gum. It's basically the same and costs less. You can order it off of this site!

Nov 1, 2012 9:18pm | report
  • Body Stats
  • ht: 5'11"
  • wt: 161.41 lbs
  • bf: 10.6%
millsthrills

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millsthrills

this "Place all ingredients in a bowl and blend until smooth, frozen mixture has been created." some what confuses me. do you mean a blender? how else would you "blend" frozen fruit.

i guess this is to difficult with a hand wisk?

Thanks

Nov 1, 2012 10:31pm | report
 
Pieterdb

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Pieterdb

Yes, just put it in a blender so the iced parts get really fragmented.

Nov 2, 2012 1:59am | report
AnnaSward

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AnnaSward

I will clarify this in the article; I just meant a handheld blender (i.e. immersion blender) but you're right you can use a standing blender too!

Nov 2, 2012 2:57am | report
13foxtrot

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13foxtrot

This looks awesome. I am definitely going to have to try this. I am always looking for other ways to get my protein doses for the day without having to down a shake every time. Awesome-sauce!

Nov 2, 2012 6:56am | report
 
HeatherJay14

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HeatherJay14

Looks delicious! Can't wait to try this one out :)

Nov 2, 2012 9:15am | report
 
powerball12

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powerball12

Try Active Woman Activate new to the site and with over 26G per 30g serving of protein. awesome!

Nov 2, 2012 11:33am | report
 
TrimLines

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TrimLines

This really should be done with Cassein as the option says. It just works so much better for consistency. I use Optimum Blueberries and Cream Gold Standard with almond milk and some fresh strawberries. Let that sit in the freezer for an hour and its amazing!

Nov 2, 2012 11:40am | report
 
AnnaSward

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AnnaSward

Yeah, I mean, I think it's a matter of preference? Because, well, casein fluff is great too - thicker consistency and awesome before bed. I just like having my fluff around my workouts so I find myself making it with whey more :-)

Nov 2, 2012 2:01pm | report
Kino10

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Kino10

Can the Guar Gum replace the Xanthan gum in this recipe??

Nov 2, 2012 11:45am | report
 
AnnaSward

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AnnaSward

From what I hear yes but I've never personally tried it so I can't say with absolute certainty :-)

Nov 2, 2012 2:02pm | report
bunnybuilder

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bunnybuilder

Fruity options sound good but when I think Ice cream I think Chocolate and Chocolate PB. If I'm really craving ice cream that's what I want.

Would this work with Chocolate whey, Peanut Butter, Ice cubes and milk?

Nov 2, 2012 3:58pm | report
 
AnnaSward

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AnnaSward

Hello sir, I love love love using chocolate whey! It's one of my favs. You can't add PB before fluffing though because you need the mix to be light (and the PB will weigh it down.) What I do though is sometimes melt a square of dark chocolate (just 5 to 10 grams of the stuff) and pout it on the fluff. Because the fluff is really cold, the chocolate melts on contact creating a sort of shell! it's awesome. Chocolate whey fluffs really well with blueberries (and even with frozen cooked sweet potato!) and you can add extra cocoa too if you want :-)

Nov 3, 2012 1:49pm | report
trsingle

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trsingle

For the peanut butter flavor without the weight, definitely give "PB2" a try! It is peanuts with the fatty oils pressed out of it, making a powder. I get mine from Whole Foods or amazon.com

Nov 4, 2012 7:56am | report
gohardbarlow

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gohardbarlow

Blueberry Protein Fluff = stomach growling now. Mmm, looks so good.

Nov 2, 2012 6:47pm | report
 
msnichols

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msnichols

Gonna try this!! YUMMY!

Nov 2, 2012 8:23pm | report
 
brad0812

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brad0812

Awesome i wanna try the blueberry one at the bottom =]

Nov 2, 2012 8:46pm | report
 
MILF2010

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MILF2010

Gotta try these!!!

Nov 2, 2012 11:33pm | report
 
DCAesthetics

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DCAesthetics

Blueberry one looks so good and so simple to make. win/win really!

Nov 3, 2012 5:46am | report
 
DCAesthetics

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DCAesthetics

Also surely the nutritional values differ which ever protein blend/brand you use? just something to take into account

Nov 3, 2012 8:31am | report
 
Showing 1 - 25 of 48 Comments

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