Protein Pudding

Protein pudding is a little concoction I have been living off of (well, not literally) when I can’t exactly decide what to snack on. It tastes strongly of protein powder but also kind of like pudding. Because of this, my suggestion is to find a protein powder you really like first before making protein pudding with it. My favourites lately have been Vanilla Caramel Whey HD by BPI Sports and Vanilla Cake by Muscletech Platinum.

Some people may look back on protein powder and shudder (I used to), but I promise you, in the last half-decade alone, protein powder has evolved drastically. It no longer tastes like chalk! In fact, the 2 I listed above taste pretty close to frosting to me. Perhaps that’s because I’ve been eating ‘clean’ long enough to appreciate less-desirable food (well, not less desirable .. but more healthy, really — and ymmv on what ‘healthy’ means), or perhaps it’s because I’ve been used to supplementing with tons of smoothies and powders during my 3 years without meat back in the day. However, those looking to jump on the fitness bandwagon have no fear — there are wonderful websites out there like bodybuilding.ca where you can order samples of protein powders for under $10. And these aren’t just little sample packets either. You can get a 5-7 serving tub for about $10, so you can really see if you like it before you buy a bigger size. They ship from Richmond, too, so it only took like 6 days (and $5 for shipping!) for my order to get to Northern Alberta (and I believe they have another warehouse in Ontario for those on the other side of Canada, but forgive me if I’m wrong). They also have a US website! (which I don’t get as excited about, because almost everything has a US website 😉 ).

No, I’m not affiliated with these guys in any way whatsoever. I just really, really love that website because I am indecisive. I’m so indecisive that I ordered 8 different samples of vanilla-based flavors alone. I wanted to make sure I could have a staple in my cupboard that I am absolutely sure I love. So if you’re tired of the sugar content of RTDs like Boost and Ensure; and you’re tired of the price of Vega ($70 a tub in some places! Ack!), it’s certainly an option!

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For this photo, I used my good ‘ol faithful, Isoflex Chocolate. It’s nice to find a product you can get locally, and you can find that particular brand in many grocery stores these days. Even Wal-Mart has it! I know a lot of people knock Wal-Mart for having poor quality supplements (and to me, their Pure Protein and IsoFemme powders taste like ass), but it can be handy when you need it. And heck, for those of you who are on a budget, or go there often enough anyway, I fail to see the difference between Wal-Mart and some of the generic GNC-brand stuff that’s 3x the price. Alas, I am getting off topic.

Protein pudding. It tastes kinda like pudding but it has protein.

Anyyyhoo. Here’s the recipe:

Protein Pudding:

  • 1 serving protein powder. Use any you like!
  • 1/4 – 1/2 cup milk, depending on the thickness of your protein powder (if your shakes come out the consistency of pancake batter – use more milk, if they come out more like the consistency of milk – use less milk .. some brands are thicker, some thinner, so it’s best to experiment a bit)
  • 1 tsp – 1 tbsp coconut oil, depending on how creamy you like it
  1. Scoop or weigh protein powder in a bowl. Add coconut oil.
  2. IMPORTANT – heat your milk in the microwave for about 15 – 20 seconds. This makes it warm enough to melt the coconut oil, but not hot enough to ‘cook’ the protein powder. If you heat it too much your protein powder could clump as the protein denatures. That was the mistake I made the first time I tried protein pudding (then I tried it cold and the coconut oil stayed solid and became chunky). This is what makes the recipe.
  3. Slowly pour in the milk and stir, stir, stir!
  4. Enjoy!

Note: The nutritional information on this will vary wildly depending on the amount of oil, and types of milk and protein powder you use. Protein powder is generally 100-200 calories a scoop, and milk can range from 40 calories a cup for unsweetened almond, to 160 a cup for whole or goat’s milk. My suggestion is to use whatever fits your goals.

Protein French Toast

Cooking with protein is a hot button in the fitness industry. Always has been, always will be.

Some people are brave and can whip together a scoop or two of protein powder with some eggs and call it a pancake. I’ve tried that. It didn’t come out well! Fell flat and was more of a crunchy disk than anything. But hey, any way people are willing to get their macros, am I right?

I find the trick to cooking with protein is using a light hand, and trying not to deviate from the original recipe too much. Whey protein is not a flour. It doesn’t really have its own substance and won’t really add ‘bulk’ to any recipe. Rather, it will readily dissolve into liquids leaving you with a sort of flat concoction if you use too much. It really likes to absorb liquids. Thus, you have to add it into something it’ll readily dissolve in. Something you’re not afraid of tasting like that particular flavor of protein powder. Something with extra moisture added into the recipe in the way (or whey, heh) of oats, eggs, applesauce, peanut butter, bananas, or other ‘soft’ ingredients that will give it some texture.

French toast is an easy place to start, since it is simple and already uses milk and eggs 🙂
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Protein French Toast:

  • 2 slices fibre-rich bread (I prefer Squirrely or something extra dense like that)
  • 1 egg
  • 3 tbsp milk
  • 1/4 scoop (8 grams) protein powder (I used Isoflex)
  • (optional) 1 tbsp maple syrup, for topping
  1. Preheat a pan to medium on the stove.
  2. Whisk together egg, milk, and protein powder in a small dish. Pie plates are perfect for this. You can add some cinnamon or vanilla extract if you’d like extra flavor.
  3. Soak your bread in the mixture for about 20 seconds per side. Breads that are high in fibre make a good sponge!
  4. Give pan a good once-over with cooking spray (use a coconut-oil one if you can find it), and gently nestle your bread in there. Cook it for a couple minutes each side.
  5. Serve with maple syrup, berries, or anything else you fancy on top 🙂 caramelized bananas are my favourite when I have time to make them!

Nutritional info (without toppings): 324 calories, 10g fat (2g saturated), 190mg cholesterol, 450mg sodium, 45g carbohydrates, 10g fiber, 9g sugar, and 24g protein