Hello! I haven’t been here for a long time) Either a session or something else. In the morning you get up before dawn, in the evening you already fall asleep. Sound familiar? But today I have some strength. Just a little. These Banana Protein Muffins will do just that. They are very simple. The only caveat is that the bananas are very ripe. Everyone experiences bananas in the early stages of rotting. Or not in the elementary school)) These are the ones we need, covered with black spots! Completely rotten ones, of course, won’t do. And with spotted ones it turns out more fragrant. So…
Main Ingredients
Previously, I posted a similar one. But this one is easier. And accordingly, faster in preparation.
Set the oven to 200C
1. First, mash the bananas with a fork. This will be easy if the bananas are ripe. Pour in the ground oatmeal. Break one egg and add a little cinnamon.
Bananas, egg, oatmeal, cinnamon
2. Mix. Add protein. Mix again.
Added protein
3. Break the next egg and mix again.
Ready-made muffin mix
4. Pour into molds. I filled it to the brim. And the muffins rise a lot) So you need to pour less. I waited for them for 17 minutes and seconds. Then I left it in the turned off oven for a little while. If you pour less, I think their cooking time will be exactly 15 minutes.
Enjoy your tea!
Most of us have experienced at least one major disappointment while making protein treats. You won't miss again! These recipes are delicious and easy enough to help restore your faith in healthy baking.
If you want to build more muscle, then you need to increase your protein intake. But if your stomach has not yet emptied from your last meal, then the mere thought of pouring another liquid dish into you brings tears to your eyes, however, you do have options! With a little creativity, you can get your protein in the form of delicious baked goods.
Protein powder can be incorporated into a wide range of delicious sweets, from brownies to truffles and everything in between. Be sure to check out these quick, easy, and versatile recipes. They contain whey protein powder for its wide range of flavors and unrivaled texture, aroma and consistency. (Note from team i: you can take any other high-quality and tasty protein, preferably isolate, since cheaper concentrates may taste more or less good in liquid form, but are absolutely not suitable for protein desserts).
Satisfy your sweet tooth with delicious treats that contain the perfect amount of protein, carbohydrates and fat.
We all know that a little sugar after a workout can speed up recovery, promote muscle growth, and also restore glycogen stores. So why not make a treat that combines all the deliciousness of chocolate brownie with a powerful dose of protein?
In addition to a good dose of whey, these brownies also contain protein in the form of chickpeas, also known as chickpeas. Don't worry, it won't ruin the taste, but it will improve the texture, fiber content, and overall nutritional profile that goes far beyond the usual run-of-the-mill taste.
Ingredients :
- 1 tin chickpeas (about 240g), rinsed and dried
- 1/4 cup honey
- 1/2 cup natural peanut butter
- 1 tsp baking powder
- 1 egg white
Cooking method:
- Preheat the oven to 180°C.
- Line a baking tray with baking paper.
- Place all ingredients in a blender. Mix until smooth.
- Pour the contents onto a lined baking sheet and place in the oven for 15 minutes.
Add one tablespoon of natural orange flavor for a zesty chocolate-citrus flavor. Yummy!
The nutritional value:
Serving size (1 cake). The recipe makes 9 servings.
Ingredients of one serving:
- Calories – 180
- Total fat – 8.6 g
- Total carbohydrates – 16.6 g
- Total protein – 11.8 g
Rocky Road was made popular by its ice cream, but it's time for this chocolate treat to be recreated in candy form. Enter the “rocky trail” of the protein truffle! And enjoy the mixture of nuts, chocolate and coconut.
Ingredients:
- 1 scoop Whey Protein Powder (Optimum Nutrition Rocky Road Gold Standard whey)
- 2 tbsp. coconut flour
- 1 tbsp. cocoa powder
- 3 tbsp. unsweetened almond milk
- 2 tbsp. unsweetened grated coconut
Cooking method:
- Combine the first four ingredients in a bowl. Continue stirring the mixture until it reaches a smooth consistency.
- Form small balls from the resulting paste.
- Cover the truffles with unsweetened shredded coconut, rolling them over the shavings.
- Bon appetit! Try not to eat everything in one sitting.
Want to try something new? You can use another protein powder, such as a cookie or ice cream flavor, or add dark chocolate chips as an indulgence.
The nutritional value:
Serving size (1 large truffle). Recipe makes 4 servings.
Ingredients of one serving:
- Calories – 63
- Total fat – 2.4 g
- Total carbohydrates – 3.85 g
- Total protein – 7 g
3. Nutella Protein Fudge
There are times when you get inspired while cooking and you can spend a lot of time creating a culinary masterpiece. But sometimes you just want to eat quickly and tasty, without spending a lot of time on preparation and then on cleaning.
In those moments when you crave (almost) instant gratification, think of fudge. Protein fudge is versatile, easy to make and delicious. Plus, you don't need an oven to cook it because you don't have to bake anything!
Ingredients:
- 2 scoops chocolate whey protein powder (Optimum Nutrition Double Rich Chocolate Gold Standard whey)
- 1/2 cup hazelnut butter with dark chocolate
- 1/4 cup unsweetened almond milk
Cooking method:
- Combine all ingredients in a bowl.
- Pour the mixture into a small baking sheet previously covered with parchment paper and place in the refrigerator for about an hour.
- Cut into small pieces and enjoy!
You can replace the nut butter with any other available one. You will still make great fudge.
The nutritional value:
Serving Size (1 cube of fudge). The recipe calls for 9 cubes.
Ingredients of one serving:
- Calories – 118
- Total fat – 10.25 g
- Total carbohydrates – 3.4 g
- Total protein – 8 g
What could be better than a box of chocolates? A box of protein chocolates, of course! Treat yourself to these sweets without fear of getting fat, and share with your loved ones without fear of being discovered! These candies are so tasty and aromatic that no one will suspect that they are filled with muscle-building protein!
Ingredients:
- 100g extra dark chocolate (I recommend chocolate with 85% cocoa content or higher)
- 1 tbsp. softened coconut oil
- 1 scoop Optimum Nutrition Double Rich Chocolate Gold Standard whey
- 1/2 scoop Strawberry Whey Protein Powder (Optimum Nutrition Delicious Strawberry Gold Standard whey)
- 1/2 tbsp. coconut flour
- 1 tbsp. unsweetened almond milk
Cooking method:
- Melt 50 g of chocolate and mix with 1/2 tbsp. softened coconut oil in a deep bowl.
- Add half a scoop of chocolate whey protein to the mixture and mix thoroughly.
- Spread a thin layer of the resulting mixture onto the bottom of the ice tray and put it in the refrigerator to cool.
- Next we make the filling by mixing strawberry whey powder with coconut flour and almond milk.
- Place a tiny dollop of filling into each ramekin.
- Melt the rest of the coconut oil and dark chocolate together and add the rest of the chocolate whey powder to the mixture. Fill all the molds to the top with this mixture.
- Place your chocolates in the freezer and let them freeze thoroughly. Take them out of the tray and eat them to your health! If there are any surviving candies, place them in the refrigerator for storage.
The strawberry filling can be replaced with natural peanut butter for a superior nutty flavor.
The nutritional value:
Serving size (1 candy). The recipe contains 9 candies.
Ingredients of one serving:
- Calories – 93
- Total fat – 6.8 g
- Total carbohydrates – 2.4 g
- Total protein – 5.2 g
If you watch your waistline or track your exact intake of fats, proteins and carbohydrates, then you are unlikely to be addicted to eating pancakes. Instead of eating the frozen version of pancakes from a cardboard box, eat a stack of protein-packed pancakes. They have the perfect fluffy texture you're used to and are easy to make for breakfast in a pinch.
Ingredients:
- 1 scoop Optimum Nutrition Banana Cream Gold Standard whey
- 1/2 cup oatmeal
- 1 pinch baking powder
- 2 tbsp. greek yogurt
- 1 egg white
- 1 tbsp. coconut flour
- 1/2 mashed banana
- 3-4 tbsp. unsweetened almond milk
Cooking method:
- Combine all ingredients in a blender or food processor.
- Pour the batter into the hot pan.
- Cook at low to medium temperature, turn over when bubbles appear on the surface.
- Stack the pancakes and you can greedily pounce on them!
To get small protein pancakes that are the perfect size, just two tablespoons of batter is enough. These are great for stacking tall!
The nutritional value:
Serving size (4-5 pancakes). The recipe calls for 1 serving.
Ingredients of one serving:
- Calories – 393
- Total fat – 5.2 g
- Total carbohydrates – 48 g
- Total protein – 39.8 g
Delicious chocolate protein cupcakes with a peanut butter filling! Does anything else need to be said? I don't think so. So let's get right to it.
Ingredients:
- 1/2 scoop chocolate whey protein powder (Optimum Nutrition Double Rich Chocolate Gold Standard whey)
- 1/2 cup oat flour
- 1/4 cup unsweetened cocoa powder
- 1 tsp baking powder
- 170 g Greek yoghurt
- 1 whole egg
- 1 egg white
- 1/4 cup unsweetened almond milk
- 1/3 cup stevia or other powdered sweetener
- 1/3 cup natural peanut butter
Cooking method:
- Preheat the oven to 180°C.
- Combine all ingredients except peanut butter in a food processor.
- Pour mixture evenly into nine muffin cups. Then, place a teaspoon of peanut butter on each cupcake and press it in until completely submerged.
- Bake the cupcakes for 10-15 minutes until they are completely baked. They are best eaten immediately after cooking. If you don't eat it all in one go, reheat the leftovers in the microwave for hot, liquid-filled muffins.
There is no need to immediately rush to the store for oatmeal. You can make it yourself by grinding oatmeal in a food processor. It can also be substituted for brown rice or almond flour in other recipes.
The nutritional value:
Serving size (1 cupcake). Recipe makes 8 cupcakes.
Ingredients of one serving:
- Calories – 134
- Total fat – 7 g
- Total carbohydrates – 8.4 g
- Total protein – 11.7 g
This recipe is super versatile, you can use it as part of a protein-packed breakfast or as a light evening snack! You can also use any flavor of whey powder, as well as a variety of nut butters. Don't know where to start? Try a classic version with peanut butter and chocolate whey powder from Optimum Nutrition Double Rich Chocolate Gold Standard whey.
Ingredients:
- 1 1/2 cups oatmeal
- 1/2 cup unsweetened almond milk
- 1/2 cup nut butter
- 2-3 scoops whey protein powder (Optimum Nutrition Gold Standard whey)
Cooking method:
- Mix the ingredients in a bowl, then pour the contents into a small baking sheet covered with parchment paper.
- Place the pan in the refrigerator or freezer and let the contents set. Cut the dish into cubes.
Add crushed nuts for extra crunch.
The nutritional value:
Serving size (1 large piece). The recipe contains 9 pieces.
Ingredients of one serving:
- Calories – 166
- Total fat – 8.7 g
- Total carbohydrates – 12.3 g
- Total proteins – 12 g
Translation: Resistance (especially for online store inFIT)
I signed up to run a marathon in April. It is 42 km. That is, to hell. I’m 10 kg overweight, and carrying it on myself for 42 km doesn’t make me smile at all, and I could run without it... This means I need to lose weight.
I am often asked how to make a cake without flour, sugar, oil, nuts, gluten and lactose, and so that it tastes just like the real thing. I go wild in response. Why don't you ask me how to teleport? Or how to move faster than the speed of light? And at the same time, how to change the gravity, otherwise 9.8 is too much, the breasts sag. My approach to diet desserts is this: eat a small piece of real delicious food and move more.
But sometimes - rarely! - there are dietary desserts that have a right to exist. For some reason, they are all based on protein powder :-)) This happened with protein ice cream and with this cupcake too. There is no sugar, no flour, no carbohydrates, just proteins and takes one minute to prepare. Well, what's not to like here :-))
There are 20 g of protein per serving, virtually no carbohydrates and 200 calories. Consider yourself eating a pack of cottage cheese. If cottage cheese is already coming out of your ears, then such a cupcake is quite good. And for some reason you fill up on a cupcake much better than on a liquid protein shake. Although the composition is almost the same.
So, you will need:
- 1 scoop of your favorite protein (containing no more than 23 g protein)
- 1 tbsp. coconut, almond or at worst regular flour
- 0.5 tsp baking powder (1g)
- approximately 50 ml milk
First, mix all the dry ingredients in a mug, then gradually dilute with milk until smooth. Cook in the microwave for about 1 minute. That's it in a nutshell.
Now the details.
Coconut flour seems to be sold in Tasteville, almond flour in large supermarkets. You can also grind nuts or coconut flakes.
If you have more than 23g of protein, use less or the cake may be rubbery. The best protein for baking is soy protein, as whey has a rubbery consistency. If you like the cupcake, then it makes sense to buy owl protein and cook everything with it.
According to proportions. It is quite difficult to measure out half a spoonful of baking powder. I have a set of measuring spoons, it’s easier for me. but I'm also tired of it. If you like the cake and plan to make it often, then prepare the mixture in advance:
- 300 g protein
- 100 g coconut, nut or regular flour
- 10 g baking powder
Mix everything and put it in a jar. You will pour 40 g from there into a mug and dilute it with milk. Lately I don’t measure milk at all; I mix it by eye until it reaches the consistency of pancake batter.
About the mug. For this amount you will need a mug of at least 400 ml. Everything will come out of the smaller mug! Directly measure how much you can fit in your mug.
Now about baking. You will need to experiment with how long your protein cooks in your microwave and your mug. It will be different for everyone. Start with 1 minute. The cake should rise and then settle slightly when you turn off the microwave. If the cake turns out dry and rubbery, overbake it. If it’s too runny, it’s underbaked. I can tell you from experience that it’s better to be a little liquid than dry and rubbery. Also keep in mind that it will sit a little longer in the mug. You need to achieve a delicate, soft consistency.
Now about diversity. No matter how much you love your protein, you will get tired of eating the same taste. Therefore, your options are:
- Chocolate. instead of flour, add 10 g of dark cocoa and a teaspoon of cognac. It will taste like potato cake.
2. Berry. Stir a handful of berries into the vanilla cake. If the berries are frozen, you will have to cook the cake longer, experiment.
3. Apple. Add a pinch of cinnamon to the dry mixture, and cut a quarter of an apple into small cubes into the mug with the dough. It’s better to bake the apple a little first: a minute and a half in the microwave, and the apple will soften enough to be soft and tender in the cupcake. You can also crumble an orange or tangerine into the cupcake.
4. Lemon. Add freshly grated lemon zest. Particular lemon lovers can replace some of the milk with lemon juice, or add lemon curd. The same can be done with orange, lime and grapefruit.
5. Walnut. Add 1 tsp. any nut butter (urbecha). Tasteville sells coconut. peanut, almond and cashew. You can also buy Urbech on the Internet. My favorite flavor is, of course, hazelnut. Please note that adding nuts will increase the calorie content.
6. Ginger. Grate 1 tsp. fresh ginger, dissolve in milk and strain. Then use ginger milk for the dough as usual.
7. Caramel. Buy zero-calorie sports caramel sauce from a sports nutrition store and pour it over the cupcake.
8. Banana. Grind a third of one banana into a puree and knead the dough on it. Thin with milk to the consistency of pancake batter.
9. With sour cream. A little more calories, but all baked goods taste better with sour cream. Replace milk with sour cream.
10. Coffee Replace milk with freshly brewed delicious coffee.
I signed up to run a marathon in April. It is 42 km. That is, to hell. I’m 10 kg overweight, and carrying it on myself for 42 km doesn’t make me smile at all, and I could run without it... This means I need to lose weight.
I am often asked how to make a cake without flour, sugar, oil, nuts, gluten and lactose, and so that it tastes just like the real thing. I go wild in response. Why don't you ask me how to teleport? Or how to move faster than the speed of light? And at the same time, how to change the gravity, otherwise 9.8 is too much, the breasts sag. My approach to diet desserts is this: eat a small piece of real delicious food and move more.
But sometimes - rarely! - there are dietary desserts that have a right to exist. For some reason, they are all based on protein powder :-)) This happened with protein ice cream and with this cupcake too. There is no sugar, no flour, no carbohydrates, just proteins and takes one minute to prepare. Well, what's not to like here :-))
There are 20 g of protein per serving, virtually no carbohydrates and 200 calories. Consider yourself eating a pack of cottage cheese. If cottage cheese is already coming out of your ears, then such a cupcake is quite good. And for some reason you fill up on a cupcake much better than on a liquid protein shake. Although the composition is almost the same.
So, you will need:
- 1 scoop of your favorite protein (containing no more than 23 g protein)
- 1 tbsp. coconut, almond or at worst regular flour
- 0.5 tsp baking powder (1g)
- approximately 50 ml milk
First, mix all the dry ingredients in a mug, then gradually dilute with milk until smooth. Cook in the microwave for about 1 minute. That's it in a nutshell.
Now the details.
Coconut flour seems to be sold in Tasteville, almond flour in large supermarkets. You can also grind nuts or coconut flakes.
If you have more than 23g of protein, use less or the cake may be rubbery. The best protein for baking is soy protein, as whey has a rubbery consistency. If you like the cupcake, then it makes sense to buy owl protein and cook everything with it.
According to proportions. It is quite difficult to measure out half a spoonful of baking powder. I have a set of measuring spoons, it’s easier for me. but I'm also tired of it. If you like the cake and plan to make it often, then prepare the mixture in advance:
- 300 g protein
- 100 g coconut, nut or regular flour
- 10 g baking powder
Mix everything and put it in a jar. You will pour 40 g from there into a mug and dilute it with milk. Lately I don’t measure milk at all; I mix it by eye until it reaches the consistency of pancake batter.
About the mug. For this amount you will need a mug of at least 400 ml. Everything will come out of the smaller mug! Directly measure how much you can fit in your mug.
Now about baking. You will need to experiment with how long your protein cooks in your microwave and your mug. It will be different for everyone. Start with 1 minute. The cake should rise and then settle slightly when you turn off the microwave. If the cake turns out dry and rubbery, overbake it. If it’s too runny, it’s underbaked. I can tell you from experience that it’s better to be a little liquid than dry and rubbery. Also keep in mind that it will sit a little longer in the mug. You need to achieve a delicate, soft consistency.
Now about diversity. No matter how much you love your protein, you will get tired of eating the same taste. Therefore, your options are:
- Chocolate. instead of flour, add 10 g of dark cocoa and a teaspoon of cognac. It will taste like potato cake.
2. Berry. Stir a handful of berries into the vanilla cake. If the berries are frozen, you will have to cook the cake longer, experiment.
3. Apple. Add a pinch of cinnamon to the dry mixture, and cut a quarter of an apple into small cubes into the mug with the dough. It’s better to bake the apple a little first: a minute and a half in the microwave, and the apple will soften enough to be soft and tender in the cupcake. You can also crumble an orange or tangerine into the cupcake.
4. Lemon. Add freshly grated lemon zest. Particular lemon lovers can replace some of the milk with lemon juice, or add lemon curd. The same can be done with orange, lime and grapefruit.
5. Walnut. Add 1 tsp. any nut butter (urbecha). Tasteville sells coconut. peanut, almond and cashew. You can also buy Urbech on the Internet. My favorite flavor is, of course, hazelnut. Please note that adding nuts will increase the calorie content.
6. Ginger. Grate 1 tsp. fresh ginger, dissolve in milk and strain. Then use ginger milk for the dough as usual.
7. Caramel. Buy zero-calorie sports caramel sauce from a sports nutrition store and pour it over the cupcake.
8. Banana. Grind a third of one banana into a puree and knead the dough on it. Thin with milk to the consistency of pancake batter.
9. With sour cream. A little more calories, but all baked goods taste better with sour cream. Replace milk with sour cream.
10. Coffee Replace milk with freshly brewed delicious coffee.
