Whey Protein Recipes for the Whole Family
Whey protein is one of the most abundant proteins found in dairy. It is incredibly supportive for athletic performance and muscle development. But you don’t have to be a bodybuilder to reap the benefits of this complete protein! Consuming whey in whole dairy foods and supplements helps:
- Maintain muscle mass
- Support muscle growth
- Correct malnutrition and promote weight gain
- Support wound healing and recovery from injury or surgery
- Increase glutathione, the body’s “master antioxidant”
Twenty2 Nutrition Grass Fed Whey Protein is sourced from Wisconsin cows raised on pasture. Unlike other whey proteins that may be difficult to digest for some, Twenty2 Nutrition adds digestive enzymes to increase digestibility. For those with dairy allergies or sensitivities, try collagen egg protein or vegan protein instead.
The simplest way to enjoy whey is to mix a scoop into a glass of water or milk. However, the options don’t end there. Whey protein works well in smoothies, bars, and as a flour substitute in baked goods. Below you’ll find recipes for:
- Grass-Fed Whey Protein Waffles,
- Double Chocolate Protein Muffins,
- And Gut-Friendly Whey Protein Smoothie.
Grass-Fed Whey Protein Waffles
These yummy waffles use protein powder instead of flour for a higher protein, lower carb alternative to traditional waffles. The extra protein with meals and snacks helps to balance blood sugar and ward of cravings throughout the day. Try them for Sunday brunch, a post-workout snack, or an easy make ahead breakfast for weekdays.
Prep time: 10 minutes
Cook time: 10 minutes
2 ripe bananas
½ cup almond milk (or milk of choice)
2 tablespoons coconut oil, melted
2 tablespoons coconut flour
1 teaspoon non-aluminum baking powder
4 scoops Twenty2 Nutrition Grass Fed Whey Protein
Coconut oil for cooking, if needed
Optional toppings: butter, real maple syrup, fresh berries, sliced banana, almond butter, or peanut butter.
- Turn on a waffle iron and set it to medium; allow to heat.
- In a high-speed blender, add the bananas, eggs, almond milk, melted coconut oil, coconut flour, and baking powder. Blend until smooth.
- Add the grass-fed whey protein. Blend again, stopping mid-way to scrape down the sides, and then continue blending.
- Brush a little melted coconut oil on the waffle iron if needed. Pour ¼ of the batter into the hot waffle iron to cook. Note that these waffles will brown more than a typical flour-based waffle.
- Remove the waffle when cooked through and repeat with the remaining batter. Store cool leftovers in the fridge or freezer and pop them in the toaster to reheat.
Nutrition facts (1 serving/1 waffle without toppings): 310 calories, 32 grams protein, 13 grams fat, 19 grams carbohydrate, 3 grams fiber
Double Chocolate Protein Muffins
Do you crave something sweet and chocolatey that also contains nutritious ingredients? Look no further than these muffins! And as a bonus: they’re much higher in protein than other muffins. A food processor makes mixing batter easy and saves on dishes. However, you could also mix the wet ingredients in a bowl by hand and then mix in the dry ingredients.
Prep time: 10 minutes
Cook time: 12 minutes
1.5 cup almond flour
3 scoops Twenty2 Nutrition Grass Fed Whey Protein
½ cup cacao powder
½ cup coconut sugar
½ teaspoon sea salt
½ teaspoon baking soda
½ cup coconut oil (or 1 stick of butter), softened
¼ cup applesauce
1 teaspoon vanilla extract
1/3 cup chocolate chips
- Preheat the oven to 350 degrees F. Line a muffin tin with parchment muffin liners.
- In a food processor fitted with the “S” blade, add the almond flour, whey protein, cacao, coconut sugar, sea salt, baking soda, coconut oil, applesauce, eggs, and vanilla. Process until smooth, stopping midway to scrape down the sides and then mix again. The mixture will be thick and sticky.
- Using a ¼ cup measuring cup as a scoop, scoop the batter into the lined muffin tin. Top each muffin with several chocolate chips and press into the batter with the back of a spoon.
- Bake for 12 minutes. Let the brownies cool for 5-10 minutes before eating.
- Store leftovers in a covered container in the fridge or freezer.
Nutrition facts (1 serving/1 muffin): 305 calories, 14 grams protein, 20 grams fat, 19 grams carbohydrate, 6 grams fiber
Gut-Friendly Whey Protein Smoothie
When you put together a smoothie, you might think about macronutrients and convenience, but a smoothie is also a great way to include gut-healthy ingredients like probiotics, prebiotics, and fiber. Probiotics, or beneficial bacteria, colonize the digestive tract and provide health benefits. Prebiotics provide the food, like fiber, that the probiotics eat.
This smoothie contains probiotics from yogurt and a probiotic supplement, prebiotics from the banana, fiber from flax seeds, and digestive enzymes from Twenty2 Nutrition Grass Fed Whey Protein.
Pro tip: Grind whole flax seeds in a coffee grinder for maximum nutrition and freshness.
Prep time: 5 minutes
1/3 cup unsweetened Greek yogurt (or yogurt of choice)
1 scoop Twenty2 Nutrition Grass Fed Whey Protein
2 teaspoons ground flax seeds
1 cup unsweetened hemp milk (or milk of choice)
Handful of ice
1 capsule Twenty2 Nutrition Probiotic (optional)
- Add the banana, unsweetened yogurt, whey protein powder, ground flax, milk, and ice to a high-speed blender. If adding a probiotic, open the capsule, dump the contents into the blender, and discard the capsule.
- Blend until smooth and enjoy immediately.
Nutrition facts (1 serving/1 smoothie): 360 calories, 32 grams protein, 11 grams fat, 38 grams carbohydrate, 7 grams fiber
If you want to increase lean muscle, maintain strength, or get back to the gym after having a baby, incorporating whey protein powder is a smart way to support your fitness goals with your daily nutrition. Hopefully, these recipes will give you some inspiration for creative ways to use whey in your kitchen that the whole family will love.