Protein Artist

Category: Dessert and Snack

  • Steelcut Oats Chocolate Chip Cookies, 3 grams protein, 108 calories each

    Steelcut Oats Chocolate Chip Cookies, 3 grams protein, 108 calories each

    IMG_3583You really want to grab a cookie and run to do your errands. Well, then why not? This one has protein and all the flavor you need, plus the chocolate you might crave. The oats offer a gluten-free alternative to flour and still add protein.  With the bananas, you don’t need to use eggs, making this a vegan staple. Finally, in this recipe, I used cashew butter which has the mildest nut taste, for those who are not wild about peanut butter but still want to calories and protein. Consider portion control and try to nibble only on one cookie per day, as they are very filling.  Are you bold and daring, and have added some ingredients? Cocounts? Dried fruits? Comment below and share your recipe! The spices are important, or it will taste like a ball of porridge.

    Ingredients

    • 2 ripe bananas, mashed
    • 1 ½ cups steelcut cup oats
    • ⅓ cup cashew butter, about 5 ½ tablespoons or 4 heaping tablespoons
    • ½ cup unsweetened chocolate chips, miniature chips preferred
    • ¼ teaspoon nutmeg
    • ½ teaspoon allspice

    Directions:

    Preheat the oven to 350 degrees. Since I used ripe bananas that were frozen, I ran them under hot water and peeled them. Then, I added the bananas to the food processor, and mixed it with the nut butter.  I used this mashed mixture to fold in the red of the ingredients.  If using ripe bananas, simply peel and mash well and mix all ingredients in a bowl by hand.
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    Drop a heaping tablespoon of the mixture onto a parchment-lined baking sheet.
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    Bake on 350 for 15 minutes or until bottoms are golden.   Note– the shape will not change, so make sure you form them into appetizing-looking blobs.

    Yields: 20 cookies, 3 grams protein, 108 calories per cookie

  • Marble Cheesecake, Made with Protein Powder, 10 grams protein, 103 calories each

    Marble Cheesecake, Made with Protein Powder, 10 grams protein, 103 calories each

    IMG_3115The protein powder recipe you’ve been waiting for!  These easy-to-serve mini cheesecakes are baked in a large muffin pan for ease of storage and portion control.  If you haven’t refined your skills yet for marbling the batter, then just leave it as two layers. With the crust, this will have three amazing layers.

    Ingredients:

    Crust:

    • ½ cup fine cornmeal
    • ½ cup cottage cheese
    • 1 packet sweetener

    Preheat oven to 350. Spray  large muffin pan with oil spray. In a small bowl, mix crust ingredients by hand until mixture turns to dough.  Form 12 small balls with the dough. Drop one ball into each muffin cup. Firmly press with fingers until a crust is shaped.  Bake for 15 minutes.
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    In food processor, combine cream cheese, yogurt, muscle milk, eggs, vanilla, and splenda.  Process until smoothly mixed. Pour part of the mixture into muffin pans, filling only half of each cup.
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    Add carob powder or cocoa to mixture and pulse in food processor until blended.  Pour remaining mixture to fill the muffin cups.
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    With a knife, draw a figure 8 or random yinyang pattern into batter of each cup.  Do not overmix with knife.
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    Bake in oven for 20 minutes.  Freeze leftovers.  Spoils in fridge after 2 days.

    Yields: 12 single-serve cheesecakes, 10 grams protein, 103 calories each

  • Carrot Cupcakes with Cream Cheese Frosting, 18 grams protein, 284 calories

    Carrot Cupcakes with Cream Cheese Frosting, 18 grams protein, 284 calories

    You haven’t died and gone to heaven yet. Therefore, I unleash these protein powder miracles unto you.  Prepare for a business class seat on the first flight to heaven, no belt extender!!

    I have recently discovered the Folgers Flavors Coffee Enhancer Vanilla Squirt Bottle, and it has the most amazing vanilla flavor with zero calories.  I have also tried several unflavored brands of protein powder for incorporating into recipes, and only the Unjury brand stands apart from the rest. It has 21 grams protein, and absolutely no flavor distinguishable when added to foods. Unjury makes bariatric medical grade nutrition products and is available on their website.  If you don’t have Unjury, substitute with your favorite vanilla brand, and calculate accordingly.

    Ingredients:

    • 3 ounces baby carrots, or 1 snack pack (1g,35c)
    • 2 ounces cashews, soaked in water overnight (10g, 314c)
    • ¼ cup (¾ ounce) shredded coconut (1g, 80c)
    • ¼ steelcut cup oats (5g, 150c)
    • 2 Eggs     (12g, 140c)
    • ½ cup soymilk* (5g, 70c)
    • 1 scoop unjury protein powder, unflavored or your favorite flavor (21g, 100c)
    • ½ cup fine cornmeal (8g,355c)
    • ½ cup greek yogurt   1/4 cup greek yogurt  (12g,65c)
    • ½ cup  unsweetened applesauce (50c)
    • 5 Tablespoons lemon juice, or 1 ounce (7c)**
    • 1 tablespoons olive oil (120c)
    • 4 teaspoons Folgers Flavors Coffee Enhancer Vanilla Squirt Bottle
    • 2 packets sweetener
    • ½ teaspoon baking powder

    * IMPORTANT: The recipe with the soymilk makes it stick to the pan, so you might want to use cup liners. If you skip the skoymilk, the cupcakes will slide ride out, but you will have to deduct 1/2 gram of protein for serving (2 cupcakes).

    **Note: I was asked to remake this recipe with added ginger, nutmeg, and allspice. This note will be removed when the measurements are added to the ingredients. 

    Cream Cheese Frosting:

    Directions: 

    • Preheat oven to 350. Spray larger muffin pan with oil spray.  In food processor, add carrots, cashews, coconut, oats, and eggs. Chop on high until the mixture looks like baby food. Add rest of ingredients.  Evenly divide mixture into 12 muffin cups.
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    • In a microwave-safe bowl, combine cream cheese frosting ingredients and microwave for one minute. With a tablespoon, mix until the cream cheese is softened and the mixture resembles cottage cheese or completely smooth.
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    • Drop a heaping tablespoon into each muffin cup. Make sure to divide the rest of the mixture into all the cups. Cream will form little peaks above the muffin mixture.
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    • Bake for 20 minutes at 350. Refrigerate before removing from pan.
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    Yields: 12 muffins, 9 grams protein, 142 calories each. Two per serving, at 18 grams protein, 284 calories. Eat with a spoon when warm (the cheese will be runny) or enjoy cold from the refrigerator (the cheese will be solid like a cream center).

  • Crunchy Kettle Corn Chickpeas, 4.5 grams protein, 120 calories per ounce

    Crunchy Kettle Corn Chickpeas, 4.5 grams protein, 120 calories per ounce

    IMG_2768This is a sugar-free and gluten-free high-protein snack that is perfect for keeping around for an emergency crunch while working, or at the movies.  Besides being an excellent vegan and gluten-free source of protein and fiber, chickpeas also contain exceptional levels of iron, vitamin B-6 and magnesium. This versatile snack will surprise you in flavor and nutrients. Compare to popcorn, at 106 calories and 3 grams protein per ounce, but with little nutritional value.  Refrigerate leftovers.

    Ingredients:

    Directions:

    Preheat oven to 500. Mix all ingredients together slowly, making sure the chickpeas do not crush. Spread mixture in a flat oven pan.  Sprinkle with salt,  favorite spices, and Kettle Corn Seasoning. Bake for 20 minutes, shuffle and break apart mixture. Bake for an additional 20 minutes, tossing frequently. Remove from oven when edges turn brown. Enjoy room temperature or warm.

    Kettle Corn Seasoning Nutrition Facts (varies by brand)
    kettle-corn-seasoning

    Yields: 5 ounces of snack, 5.4 grams protein, 144 calories per ounce

  • Mint Chocolate Sandwich Cakes, 17.7 grams protein, 326 calories

    Mint Chocolate Sandwich Cakes, 17.7 grams protein, 326 calories

    Protein powder cake recipe
    Protein powder cake recipe

    Looking for ideas for incorporating protein powder into your recipes?  Here’s a fabulous fool-proof and gluten-free recipe that will leave you drooling.  It’s time to party like you mean it!

    Ingredients:

    • 1 Banana (1.3g,105c)
    • 3 Eggs     (19g, 210c)
    • 1 scoop unjury protein powder, unflavored or your favorite flavor (21g, 100c)
    • 2 tablespoons olive oil (240c)
    • 4 ounces unsweetened applesauce (50c)
    • 4 ounces fine cornmeal (8g,355c)
    • 2 ounces Torani Coffee Syrups, Sugar Free French Vanilla
    • 3 Tablespoons Chia Seeds  (9g, 180c)
    • ½ cup soymilk (5g, 70c)
    • 4 Tablespoons Unsweetened Cocoa Powder (56c)
    • ¾ teaspoon baking powder
    • 1 ½ cups greek yogurt  (34.5g,255c )
    • 1 teaspoon mint extract
    • 2 packets artificial sweetener
    • 1 cup sugar-free whip from can. (120c)

    Directions:

    • Prepare cream first. Squirt whip to fill an 8 ounce cup. Nuke in the microwave for 20 seconds, then add in the 2 packets sweetener and mint extract. Add to the yogurt. Mix well and refrigerate.
    • Preheat oven to 350. Prepare a large muffin pan by spraying it with oil spray.
    • Mix the rest of ingredients in food processor, and pour into muffin pan, dividing mixture evenly between 11 cups. One cup will be empty in your pan.
    • Bake for 18 minutes.
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    • Remove muffins from pan and place upside down on cutting board.  With a knife, slice each cupcake in half.
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    • Top each slice with one heaping tablespoon of cream.  Stack or layer the cakes if you wish.
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    • Store in party cups, or containers.
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    • Allow cream and to set overnight in fridge.

    Yields: 11 cupcakes, 1 ½  ounces each.

    • SUGGESTED SERVING: 2 cakes with 1 ounce cream in each, 17.7 grams protein, 326 calories. 
    • 2 cakes plain = 11.5 grams protein, 258 calories
    • 1 cake with cream: 8.8g,163c
  • Instant Chia Chocolate Pudding, 17 grams protein, 174 calories

    Instant Chia Chocolate Pudding, 17 grams protein, 174 calories

    IMG_2651Chia seeds are loaded with nutrients with very few calories. All the carbs are actually from fiber, and most of the fats are Omega-3s.  Chia is a true superfood all in a tiny seed, packed with antioxidants: Fiber, Protein, Omega-3’s, Calcium, Manganese, Magnesium, Phosphorus, Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.

    Look for brands that have even more protein, such as Tresomega Organic @ 3 grams per tablespoon (used in this recipe). Chia seeds can be added to your baking for added protein, or sprinkled into yogurt as a crunchy topping. In this recipe, no starch or dairy is used for the pudding, and the seeds make the liquid congeal after a few hours in the fridge.

    Ingredients:

    • ½ cup Chia Seeds  (24g, 480c)
    • 1 cup soymilk (10g, 140c)
    • 2 Tablespoons Unsweetened Cocoa Powder (28c)
    • 2 packets artificial sweetener
    • 1 teaspoon instant coffee
    • 1 teaspoon vanilla extract

    Directions:

    Nuke in microwave for 20 seconds. Mix mixture well.  Nuke for another 20 seconds and mix, making sure the coffee has dissolved.  Refrigerate for three hours or overnight.

    Yields: 2 pudding cups, 4 ounces each,  17 grams protein, 174 calories

  • Sugar-Free Coffee Taffy Niblets, 6 calories each

    Sugar-Free Coffee Taffy Niblets, 6 calories each

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    Fingernail-sized niblets

    A tiny little taffy or candy to curb your cravings. You eliminate the butter and add the milk and Torani to make it a soft taffy, or exclude these two ingredients to make it a harder candy.

    Ingredients:

    Directions:

    • Line a large pan with parchment paper
    • In a small saucepan, add milk and coffee. On a small flame, stir until coffee is dissolved. Add rest of ingredients and boil on medium, stirring constantly.
    • When mixture bubbles and is smooth, pour onto parchment paper and spread 10 1/4″ thin.
    • Allow to cool in fridge for 15 minutes, and then cut into tiny bits.
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    • Return the pan to the fridge if it becomes too soft to cut and sticks to the knife.
    • Store in refrigerator.

    Idea:  Keep a small taffy on your tongue while drinking your protein drinks. It will infuse the drink with flavor as it dissolves.  Works well with tea.

    Yields: About 8 ounces of taffy, roughly 12 candies per ounce (96 pieces, fingernail size). 

    CAUTION:  5 pieces will have one gram of sugar. Eat in moderation to avoid dumping.

  • Harvest Snaps Pea or Lentil Chips Snacks, 5 grams protein per ounce

    Harvest Snaps Pea or Lentil Chips Snacks, 5 grams protein per ounce

    These chips are absolutely perfect!  You get 5 grams of protein from every ounce.  Buy two flavors and mix.  Prepare mixed flavor packs in zip-lock bags for grab-n-go snacks or work/school/office lunch bags.

    Click here for purchase and nutritional information.

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  • Jello Cheese Cups, 13 grams protein per 4 ounce serving

    Jello Cheese Cups, 13 grams protein per 4 ounce serving

    Looking for protein powder ideas? Combine with Jello and get rid of chalky drinks forever.  Turns to liquid in the mouth, so it might be okay to try this in the full liquids stage when protein shakes and yogurts are allowed.

    Jello cheese cupsIngredients: 

    • 1 cup soymilk (10g)
    • 1 pack sugar-free jello, favorite flavor (4g)
    • 1 serving protein powder (21g)
    • ½ cup cottage cheese (10g)
    • 1 serving Dannon Light-n-fit Greek Yogurt, favorite flavor (5.43 oz, 12g)

    Directions:

    • Combine cheese, yogurt and protein powder and stir well until smooth.
    • In a saucepan, combine the soymilk and contents of jello packet.
    • Stir on high until milk bubbles.
    • Remove
      from flame immediately, or it will foam and spill over.
    • Stir in with the cheese mixture.
    • Pour into 4 ounce containers or cups and cool in fridge.
    • Serve chilled.

    Suggestions:

    In the photograph, I used strawberry Jello. It tasted like children’s Tylenol to me
    .  Try orange Jello and vanilla yogurt for an orange julius taste.

    Yields: 5 portions of 11 grams protein per 4 ounce serving.

  • Chocolate Protein Ice Cream, 15.25 grams protein per serving

    Chocolate Protein Ice Cream, 15.25 grams protein per serving

    carnation instant breakfast no sugar chocolate

    Easy recipe to mix together and freeze.  Double and triple this recipe to save on prep time.

    Ingredients:

    Eat as is for a pudding treat, or freeze for a perfect, smooth and creamy ice cream.  See protein bullets below:

    chocolate protein bulletsChocolate Protein Bullets, 5 grams per one ounce cube

    • Mix and freeze in ice cube trays.
    • Each cube will be once ounce.
    • Use cubes to add extra protein to your protein shakes.
    • Each one ounce cube will add 5 grams of protein to your shake.