Protein shakes are a staple of a high-protein diet. While I like to make recipes with protein powder (both to avoid protein farts and to keep from getting sick of shakes) it’s still my go-to when I need more protein in my day but I don’t have much time.
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I’ve tried whisking, stirring, putting the powder in first, putting the powder in after the water, whispering chants, praying, and crying into my cup of chunky lumps. All of these methods are horrible. The only way of making protein shakes that works fast and consistently is a Blender Bottle. Grab a three-pack of Blender bottles, dump in your milk/water/almond milk, your powder, maybe some PB2, shake it for ten seconds, and chug it. Done.
And if you forget to immediately rinse your bottles – which is the easiest way to keep them clean – I wrote an article on how to get the stink out of your shaker cup if you leave it sealed up in your car or your desk at work.
Have you ever forgotten a protein shake (or a batter mix, like for protein pancakes) in your shaker bottle? The smell is ungodly, and can permeate your bottle even after soaking and washing. But I’ve found a great way to clean them.
Cleaning Blender Bottles
I use Blender Bottles to make my protein shakes (no more clumps stuck to a spoon or extra dirty dishes!) but if I don’t wash them the same day, they’ll start to reek once I crack them back open. Remove the metal shaker ball, since that won’t smell after you soak it, add a tablespoon (or about 1/3 of an ounce) of white vinegar to the bottle, fill the rest of the way with water, and let it soak in the vinegar overnight. The smell will be gone and you can wash it by hand or plunk it in the dishwasher the next time you run a load.
This is one of our time-tested recipes at High Protein Low Crap. We’ve been making it for years and it’s always a hit. Even people who aren’t on the protein train will eat it, and are amazed that it’s so healthy and packed with protein. All you need is a 9″ circular pie pan.
1 can (15oz) Libby’s 100% Pure Pumpkin (or any PURE canned pumpkin – not “pumpkin pie mix”!)
1 cup egg whites
1.5 scoops Optimum Nutrition French Vanilla whey protein powder
1/2 tsp salt
1 tsp vanilla extract (real or fake – it’s up to your wallet and taste.)
1 tsp dried cinnamon powder or fresh-grated cinnamon stick
1 tsp dried nutmeg powder or fresh grated nutmeg
12 packets Truvia stevia-based sweetener (or 12 Splenda packets.)
Preheat your oven to 350 F. Spray your pie pan with some PAM or a dab of vegetable oil on a paper towel. This keeps the pie from sticking.
Mix all of the ingredients in a big bowl with a regular spatula, and then dump them into the pie pan. Take your time, and don’t be afraid to taste the raw mix if you’re waiting for the oven to heat up. Commercially-produced egg whites are usually pasteurized and homogenized to kill bacteria, so unless you’re separating egg whites from eggs still in the shell, there’s no salmonella to worry about!
When your oven hits 350 degrees, set the pan in there LIGHTLY and remove it GENTLY after exactly 32 minutes of baking. I’ve experimented with the timing, and this seems to be the optimum length of time to create a light, fluffy texture while still browning the top slightly for a great taste. If you’re rough with the pan when you take it out of the oven, you may see it deflate – this is what we’re trying to avoid. It’s not as fussy as a souffle, but the airier and puffier it is, the better the texture will be.
This is GREAT paired with turkey or chicken, which, of course, is another staple of the high-protein lifestyle.
It’s good hot, but throw it in the fridge overnight & it tastes AMAZING.
The whole pie has 440 calories, 69g protein, 3.3g fat, 39g carbohydrates (mostly fiber!)
If you only eat 1/4 of it: 110 calories, 17g protein, 0.8g fat, 10g carbs.
But, look… go ahead and try to just eat 1/4 of this. You can try if you want. But you’ll be back for another piece, and you’ll go back a third time and just eat the other half right out of the pan. It’s not full of trans-fat and sugar, so why not? Get your protein up.
This recipe destroys all other “protein cookie” recipes you’ll find online. Nearly all the fat in this comes from almonds, a healthy source of fat, and the almond flavor is intensified by the almond flour and almond milk. (Hit the links in the recipe if you don’t have any of these ingredients.) They’re fairly dry, so they cook fast. Make sure you have a timer, or carefully watch the stopwatch on your phone while cooking.
2 rounded scoops (62g) vanilla whey protein
1/2 cup almond flour (also called almond meal)
1/2 cup unsweetened almond milk
1 tbsp (16g) almond butter
5 tsp Stevia from PowderCity (Adjust to taste)
Preheat your oven to 350 F. Mix it all together in a bowl and divide it into 10 portions as evenly as you can. It doesn’t have to be perfect, just make an effort. Space them a couple inches away from each other on a baking sheet and slide it into your oven. Check them after 8 minutes, and again at 12 and 15 minutes if you don’t think they’re done. I’m usually good at 8 minutes, but it’s up to you.
This is a good time to use a Silpat, if you have one. If you don’t: these things are magical. You’ll never wash your cookie sheet again.
72 cal, 6.2g protein, 2.5g carbs, 3.9g fat each
If you eat the whole batch: 721 cals, 62g protein, 25g carbs, 39g fat.
If you eat them out of the bowl without cooking: Acceptable, but honestly, they’re better cooked.