Category Archives: Protein Powder

Chocolate Peanut Butter Protein Truffles [Protein + Complex Carb]


5 ingredients. Mix and refrigerate.

My original version of these power balls packs fiber and healthy fat power, but these quickies are protein+complex carb rich. I love bringing these to parties because they look and taste yummy, but they are secretly healthful!

Keep in mind that I usually eye ball my measurements, so recognize that this recipe is 1) to taste and 2) extremely forgiving (as are most of my recipes that I post)

  • 1 1/2 C oats
  • 3/4 nut butter
  • 2 Tbsp honey (you can use raw honey OR if you need something leaner this is a sugar free honey out there that is an imitation honey and its delicious)
  • 1/2 C extra-dark chocolate chips OR sugar-free chocolate morsels
  • 1 scoop low-carb chocolate protein (I use Beverly International UMP for this because it has a creamy texture)
  • optional: 1 heaping Tbsp sugar free hot fudge

Really great tips:

  1. when you mix this, use your hands (the warmth of your hand melts the butter a bit so that it combines better with the oats)
  2. when rolling these into balls, mash it in your fists back and forth (the warmth of your hand melts the butter a bit so that it combines better with the oats)
  3. you may need to add more nut butter or honey if your batch needs more sticking power
  4. pop these in the fridge for an hour before serving

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Filed under Breakfast, Chocolate, Complex Carbs, Peanut Butter, Protein, Protein Powder, Recipes, Snacks, Sweets

Vanilla Protein Pancakes

Charles Williams Vanilla Protein Pancakes

Charles Williams - @CharlesWilliams
This recipe is brought to you by bodybuilder, Charles Williams.  Bodybuilding has turned him into a kitchen fiend! He is always looking for lean ways to recreate delicious foods. Why let your taste buds suffer when you there is a whole world of delicious lean foods to be had!

I can never get enough of protein pancakes. Who can pass up a protein rich food disguised as a treat?!

Charles Williams - "better than any boxed pancake mix"


  • 1 Scoop Vanilla Whey Protein Power
  • 1/2 Cup Oats (Blended)
  • 1 Egg White
  • 1/4 Cup Plain Nonfat Greek Yogurt
  • 1 TB Unsweetened Coconut Milk (or milk of choice)


  1. Grind oats in blender (on blend mode is sufficient)
  2. Stir dry ingredients together
  3. Add wet ingredients to dry mixture and mix well (batter will be thick)
  4. Heat pan on medium heat or low-medium heat
  5. Spray pan with nonstick spray and slowly spoon or ladle batter into pan
  6. Cook time will vary based on the size of your cakes.  Mine took about a minute and 30 seconds before I flipped them
  7. Top with fruit, Greek yogurt, sugar-free maple syrup, or smother that bad boy with peanut butter

Calories: 383
Protein: 36
Carbs: 41
Fat: 9
Sugar: 8
Sodium: 275

Charles Williams - @CharlesWilliamsRecipe and nutrition count graciously provided by Charles Williams. Charles Williams – Designer by day, Bodybuilder by night

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Filed under Breakfast, Coconut Milk, Eat-Clean, Egg Whites, Greek Yogurt, Oatmeal, Protein Powder

Baking With Protein Powder

My journey of cooking with protein powder has felt like being in a pitch black cave – bumping and tripping my way through a tunnel I know nothing about.  I’ve been bumping around this cave for some time now and am starting to get to know this cave…and even feel comfortable, familiar and confident.

What I hated most with protein recipes – that darn RUBBERY texture! That airy texture that made you feel like you were eating an old, hard kitchen sponge…that was supposed to be healthy for you.

Well I am here to put an end to your protein powder cooking woes!! (or…at least give you some tools to help you tweak your recipe closer to “yum” than “yuck”)

Rule #1:  The ONE QUARTER (1/4) rule

Keep your whey protein powder to no more than 1/4 of your batter. You have to combat the whey’s after-cook rubbery tendency with moisture ingredients to help weigh it down, hence the 1/4 rule.  Some people will actually say much less (like 1/8), but it kind of depends on your recipe and your taste buds.


A main moisture element is necessary, but your recipe does not need to be limited to just one.  I will use things like water and applesauce, or baby food and water, or coconut oil, or peanut butter or cottage cheese – or any combination of these.


Don’t forget your binding agent of eggs! Or egg whites, of course.  Depending on your recipe, sometimes things like honey or peanut butter can be enough of a binding agent.

Rule #4:  BAKE TIME

Whey protein gets rubbery when cooked (baked, pan fried, cooked) and though these rules help to combat it, one of the key things to watch out for is cook time.  I have found that my protein versions of recipes often are fully-cooked sooner than the allotted recipe cook time.  So if you are making pancakes, you may need to flip sooner OR if baking cookies, cut it short by 5 minutes (or more!).  Bottom line, watch the first batch and don’t hesitate to check it prematurely. You can always put it back, but you can’t reverse the rubber.  With some of my recipes that I post I even mention to under-cook it a little. The ingredients that have to be cooked (like eggs), will be cooked very early on, so you don’t have to worry about bacteria.


This rule is made to break. Flour works well with whey because it helps give volume, but most of the time I try to find ways to omit it (even the healthy flours) because I am trying to have a specific nutritional content.

Here are some flours that I have worked with that are high-protein, gluten-free and high-fiber:

almond flour – brings hints of almond flavor 
amaranth flour – I have never baked with SOLELY amaranth, so as far as flavor I cannot personally attest, but I do know that it is jam packed with protein, fiber, lysine, and essential amino acids
buckwheat flour – a hearty flavor
coconut flour – has a very very mild taste
garbanzo bean/chickpea flour – has a bean flavor that is very distinct to me, but most people I have served cannot pin-point it
oat flour – rich and full flavor 
quinoa flour – delicate and slightly nutty flavor

So, if you can keep these 5 rules in mind your limits for protein recipes will know no bounds! Think pancakes…cookies…breads…muffins!! And say bye-bye to rubber. Document as you go so you can learn and tweak your recipes. The best way to lead a healthy fit life is to be skillful in the kitchen. Some of the best lessons are learned by trial and error! Document, tweak and share with the rest of us!

Cooking with whey is even easier than baking and a lot less rules, but that’s another story 🙂


Filed under Applesauce, Protein, Protein Powder, Tips