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

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