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7 Whey Wonders

Think whey is just for watered-down
shakes? These 7 protein-fueled recipes
will teach you otherwise!

Whey Wonders: 7 Protein-Fueled Recipes

Protein is essential to building muscle, but it doesn't always have to be chugged out of a shaker bottle. Try these simple, delicious ''wheys'' to enjoy your protein.

If you're a member of the fitness or bodybuilding community, or even if you're a relatively new gym rat looking to pack on lean muscle, you've crossed paths with a shaker bottle—that clear jug with a strainer or wire blender ball that begs for a few scoops of protein, 12 ounces of water, and a vigorous shake. Sure, it's easy and effective, but after decades of supplementing, watered-down shakes can get a little boring. But it doesn't have to be that way. You can have your protein cake and eat it, too.

With the recent onslaught of clever and delicious new whey protein flavors, the web is abuzz with the latest and greatest recipes to elevate your post-workout must into an anytime treat. Who wouldn't indulge? Heck, I've even been known to go for a protein treat in lieu of an unhealthy dessert option. Hello, protein cookies!

The recipes I've created are simple, easy, and require five or fewer ingredients. Prep time is minimal. You'll be in and out of the kitchen enjoying your protein concoction in minutes. A bonus: These recipes are made from everyday ingredients you likely already have in your fridge or cupboard. So kick-start your day with a protein latte or wind down with a protein milkshake for dessert!

1
Berries and Creme Protein Pancakes

Who doesn't love a fluffy breakfast pancake? Just because you're looking to add protein to this meal doesn't mean you have to cross out carbs. Delve into a delicious breakfast that tastes decadent and meets your macros—the best of both worlds!

Ingredients
Directions
  1. Mix all ingredients together in a bowl.
  2. Spray a medium-sized skillet with nonstick spray, then place on medium heat.
  3. Pour in batter. Once you see tiny bubbles appear on the top of the pancake, flip.
  4. When each side is golden brown, the pancake is ready to be served. Enjoy!

Berries and Crème Protein Pancakes PDF (118 KB)

Nutrition Facts
Amount per serving
Calories 290
Total Fat3.4 g
Total Carbs27 g
Protein37 g
Fiber3.6 g
Sugar5 g

2
Bikini Booty Protein Smoothie

Looking for a way to combine veggies, fruit, and protein? Here you go. This easy recipe will have you thinking you're sipping on a decadent berry milkshake!

Ingredients
Directions
  1. Blend all ingredients on medium for 30-45 seconds or until they blend to a nice, milkshake-like consistency. Enjoy!

Bikini Booty Protein Smoothie PDF (118 KB)

Nutrition Facts
Amount per serving
Calories 301
Total Fat9 g
Total Carbs28 g
Protein30 g
Fiber12.6 g
Sugar12.6 g

3
Strawberry Banana Breakfast Milkshake

Breakfast doesn't have to be all oatmeal and egg whites. Venture outside the box with this strawberry and banana concoction.

Ingredients
Directions
  1. Blend all ingredients on medium for 30-45 seconds or until they blend to a nice, milkshake-like consistency. Enjoy!

Strawberry Banana Breakfast Milkshake PDF (108 KB)

Nutrition Facts
Amount per serving
Calories 309
Total Fat4 g
Total Carbs34 g
Protein35 g
Fiber3 g
Sugar22 g

4
Chocolate Peanut Butter Marshmallow Milkshake

Chocolate and peanut butter were made for each other. Add some marshmallow whey into the equation and you've got a killer package.

Ingredients
Directions
  1. Blend all ingredients on medium for 30-45 seconds or until they blend to a nice, milkshake-like consistency. Enjoy!

Chocolate Peanut Butter Marshmallow Milkshake PDF (106 KB)

Nutrition Facts
Amount per serving
Calories 265
Total Fat4.5 g
Total Carbs17.5 g
Protein38 g
Fiber1 g
Sugar12.5 g

5
Cookies and Cream Latte

No need to choose between a scoop of cookies-and-cream or coffee ice cream. Instead, opt for this no-fuss latte that combines two of my favorite flavors!

Ingredients
Directions
  1. In coffee mug, mix one scoop whey powder with almond milk.
  2. Pour hot coffee into mug, and continue to stir so that whey mixes completely.

Cookies and Cream Latte PDF (103 KB)

Nutrition Facts
Amount per serving
Calories 172
Total Fat3.5 g
Total Carbs8 g
Protein25 g

6
Cinnamon Swirl Pumpkin Pie Protein Pancakes

Who says breakfast owns the mighty pancake? These bad boys can be made any time of day! With tasty ingredients like cinnamon and pumpkin, they even make an excellent dessert dish. Go ahead—indulge in one gigantic protein pancake.

Ingredients
Directions
  1. Mix all ingredients together in a bowl.
  2. Spray a medium-sized skillet with nonstick spray, then place on medium heat.
  3. Pour in batter. Once you see tiny bubbles appear on the top of the pancake, flip.
  4. When each side is golden brown, the pancake is ready to be served. Enjoy!
  5. Feel free to top with sugar-free syrup. Walden Farms Calorie Free Pancake Syrup is my favorite. (I'm convinced it was created solely to curb my sweet tooth.)

Note: Looking for more sweet? Add fruit of your choice. A few banana slices make a good addition, or top it with 1 tbsp of almond butter. Plain or decked out—this pancake is delicious.

Cinnamon Swirl Pumpkin Pie Protein Pancakes PDF (149 KB)

Nutrition Facts
Amount per serving
Calories 369
Total Fat4 g
Total Carbs40 g
Protein43 g
Fiber8.3 g
Sugar2 g

7
Whipped Vanilla and Berry Sorbet

It turns out that sweet sorbet can taste great and be good for you. Indulge in this protein-based take on the traditional recipe. This twist packs in all the taste without the added sugar.

Ingredients
Directions
  1. Blend all ingredients together until they reach a whipped, thick consistency.
  2. If needed, place blended mixture in freezer for additional 15-20 minutes to increase sorbet-like texture.

Whipped Vanilla and Berry Sorbet PDF (110 KB)

Nutrition Facts
Amount per serving
Calories 245
Total Fat2 g
Total Carbs19 g
Protein38 g
Fiber6 g
Sugar10 g

Related Articles

About The Author

Internationally published fitness model, fitness writer, and certified personal trainer Jen Jewell has maintained a passion for staying active...

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Comments

Showing 1 - 25 of 32 Comments

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Pirolai

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Pirolai

wow very yummy foods that I have to try.... thanks

Article Rated:
Nov 13, 2013 9:26pm | report
 
harden808

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harden808

Good post im going to try some of this out

Nov 24, 2013 12:24pm | report
samiis

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samiis

I kinda feel like there were just TWO recipes here: blended drinks and pancakes. It's nice to be reminded to stay creative with food, but it felt a bit silly to pretend these were each unique ideas.

Nov 13, 2013 9:27pm | report
 
kevinus99

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kevinus99

agreed, that's pretty much all you can do with whey...smoothies or pancakes...with that said i have never tried pumpkin pancakes so I will give those a try.

Nov 13, 2013 11:43pm | report
samerym

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samerym

Obviously you guys have never tried the protein fluff recipe by Anna Sward. It's on the website somewhere and it's amazing. Also, look for the protein crepe recipe (my nephews and nieces became by breakfast partners after trying them.) Anna Sward, from proteinpow.com, has tens of recipes with whey.

Nov 14, 2013 10:06am | report
fitnessjewell

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fitnessjewell

Thanks for the feedback! The main goal of sharing these recipes was for people to be able to whip up something other than just protein and water, but still keeping the recipe super simple. I LOVE all kinds of protein treats but don't always have time to make the more intricate recipes that use 10 ingredients and call for some ingredients that have me chasing all over town to multiple stores just to get ingredients for one recipe. I've done that before in the name of wanting to make some delicious protein cupcakes but it's not practical for me on a regular basis. These recipes all used standard ingredients that most of us already have at home- simple, convenient and yummy! :)

Kevlnus99- the pumpkin protein pancakes are my favorite! :)

Nov 15, 2013 9:27am | report
moxirox

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moxirox

I was thinking the exact same thing. These still look awesome tho! It's amazing how many sweet things you can make and not really be cheating.. not that much at least ;)

Nov 15, 2013 2:58pm | report
Lockeko

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Lockeko

very interesting...

Nov 14, 2013 7:07am | report
 
MissPLP

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MissPLP

I love number 5, great job Jen!

Nov 14, 2013 7:21am | report
 
fitnessjewell

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fitnessjewell

Thank you! #5 is such a yummy and simple option to create and saves so many calories in comparison to the mochachocofrappabiggerbooty drinks out there! :)

Nov 15, 2013 9:28am | report
damandsave

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damandsave

Fantastic! Going to have to try some of these. Thanks for the recipes.

Nov 14, 2013 8:22am | report
 
fitnessjewell

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fitnessjewell

You're welcome! Thrilled you checked it out, let me know how you like them. All of the recipes are super simple- no more than 5 ingredients, so little prep time for each one :)

Nov 15, 2013 9:29am | report
robdawg14m

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robdawg14m

This stuff makes my shakes look disgusting

Nov 15, 2013 6:54am | report
 
fitnessjewell

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fitnessjewell

Thanks for the feedback- hopefully you give a few of them a try, as they're super simple and some are even a great option for a healthy dessert, too! The breakfast milkshake is a great one to whip up and go for days when you've gotta be up and out the door!

Nov 15, 2013 9:30am | report
chiefgreybeard

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chiefgreybeard

Yep, SOS, just add some off-beat ingredients.

Nov 15, 2013 7:48am | report
 
zoloto2010

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zoloto2010

So I guess your sponsor is Cellucor COR-Performance Whey .... nice try....

Nov 15, 2013 9:00am | report
 
aparcedoluis

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aparcedoluis

haha just what i thought

Nov 15, 2013 10:19am | report
dbchdb

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dbchdb

So I guess you cant read the VITAL STATS
Name: Jen Jewell
Occupation: Personal Trainer, Cellucor Athlete, fitness model and fitness writer.
Also says cellucor on the pic at the top.
And you can use any brand you like to make the desserts, ofcourse she gets paid to advertise COR-Performance Whey. SO WHAT! the ideas to make the meals its what you should be reading.

Nov 18, 2013 1:00pm | report
bartondillon48

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bartondillon48

Looks good.

Nov 15, 2013 11:04am | report
 
vanet

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vanet

luv those recipes! Thank you Jen for sharing <3

Nov 17, 2013 5:55am | report
 
fitnessjewell

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fitnessjewell

You're welcome! Hope you enjoyed some of these protein goodies!

Jan 16, 2014 9:45am | report
SBAR101

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SBAR101

Like it, But where's the meat...

Nov 17, 2013 7:04am | report
 
KingOfSymmetry

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KingOfSymmetry

Wouldn't chocolate and vanilla protein work better because those are the most standard flavors. I would try to make oatmeal,vanilla/chocolate pancakes.

Nov 18, 2013 11:02am | report
 
fitnessjewell

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fitnessjewell

The vanilla and chocolate proteins do make delicious protein pancakes as well, but I put my own little twist on them with the strawberry since they are berries and cr�me protein pancakes :) The Cinnamon Swirl flavor also makes delicious protein pancakes- enjoy!

Jan 16, 2014 9:46am | report
KingOfSymmetry

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KingOfSymmetry

Wouldn't chocolate and vanilla protein work better because those are the most standard flavors. I would try to make oatmeal,vanilla/chocolate pancakes.

Nov 18, 2013 11:02am | report
 
Showing 1 - 25 of 32 Comments

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