Cozy Protein Recipes
Cookies, fudge, hot chocolate, oh my! It’s the time of year when sweets are abundant. We’ve shifted from the pumpkin and spice fall flavors to the wither holiday flavors – chocolate, peppermint, and caramel.
Holiday treats offer pleasure and nostalgia, but too much leads to blood sugar spikes that can make us feel irritable and increase cravings even more. If this is you, consider swapping some of your holiday treats for higher protein, lower sugar options like these:
- Peanut Butter Chocolate Fudge
- Candy Cane Hot Chocolate
Peanut Butter Chocolate Fudge
Fudge is an easy holiday treat to upgrade using nutrient-rich ingredients. This version uses peanut butter, but you could easily substitute almond butter, cashew butter, or tahini for a different flavor and variety of nutrients. Baking chocolate is naturally bitter, but instead of a cup of sugar for the sweetener, this recipe uses the sweetener in the protein powder (stevia and monk fruit) and a little maple syrup.
Prep time: 5 minutes | Set time: 1 hour
1 cup creamy natural peanut butter
4 ounces baking chocolate, melted
2 tablespoons coconut oil (or butter), melted
2 tablespoons maple syrup (or to taste)
¼ teaspoon sea salt
- Line a small glass dish (around 4 x 6 inches) with parchment paper.
- In a bowl, mix the peanut butter, melted chocolate, and melted coconut oil until well-mixed and smooth. Add the maple syrup and mix again. Add the whey protein and sea salt and mix a final time until the powder is well incorporated and smooth.
- Spread the fudge mixture into the prepared dish and place in the refrigerator for at least 1 hour or until set. Remove from the refrigerator and slice into 16 squares. Store leftovers in the fridge.
Nutrition facts (1 serving/1 piece of fudge): 160 calories, 6 grams protein, 13 grams fat, 7 grams carbohydrate, 3 grams fiber
Candy Cane Hot Chocolate
Enjoy this high-protein hot chocolate for breakfast, after a workout, or relaxing by the fireplace this holiday season. This recipe contains less sugar than a hot chocolate mix or coffee shop version but is just as creamy and rich. For the candy cane flavor, without the candy cane, add a drop of food-safe peppermint extract.
Prep time: 10 minutes
8 ounces whole milk (or milk of choice)
1 tablespoon cacao powder
¼ teaspoon vanilla extract
Pinch of sea salt
1 peppermint candy cane
Whipped cream or marshmallows (optional)
- Blend the milk, cacao powder, whey protein, vanilla, and sea salt in a blender until smooth.
- Transfer to a small saucepan over medium heat. Heat until warmed through and steaming, but not boiling.
- Transfer the hot chocolate to a large mug. Add a candy cane as a stirring stick and top with whipped cream or marshmallows, if desired.
Nutrition facts (1 serving without optional toppings): 330 calories, 36 grams protein, 11 grams fat, 21 grams carbohydrate, 5 grams fiber