Guide | Cooking with Protein Powder

Guide | Cooking with Protein Powder

How to guide to cooking with protein powder because drinking it gets boring.


These days almost everyone’s using protein powders of some sort within their day, or they should be. They are affordable, easy to use, and super beneficial for our health and training. If you aren’t yet, stop right now, quit buying rash guards and gis and go buy some protein powder and a shaker. It’ll change your game much more than having a new gi. Now that you have your protein powder, first off let me welcome you to the club, welcome. I drink at least two different shakes a day, every day, I wont lie to you, it gets tiring and gross some days. Then I saw articles about a revolutionary way to still get my protein intake but not in liquid form. So just like with BJJ techniques, I would like to share with you what I know with this how to guide. It was a no brainer and right up my alley, cooking with protein powder.

Why to cook with protein powder?

No brown belts were dehydrated and harmed in the making of this picture.
No brown belts were dehydrated and harmed in the making of this picture.

Why not?! I mean it is nutritionally fantastic, most all of us from the gym rats to the 9-5 warriors have a big container of it somewhere within reach. A scoop really goes a long way and the majority of us are not ingesting as much protein as we should be. How many of you would rather eat an egg as a snack or a cookie that supplies the same amount of protein? I agree with the cookie even though I love eggs. We will truly feel less guilty about eating a cookie here and there if it provides us with nutritional benefits rather than just sugar, sugar and more sugar. Also cooking with protein is shockingly easy. You’d be surprised how many basic recipes or meals you have daily that can be bumped up with the addition of a little protein powder. I may not be teaching you how to submit everyone you come across, but Im here to keep you eating well so you can be putting in the time on the mats and enjoying what you eat at the same time.

Scoop passes are ok, but passing on these scoops, unacceptable.

In the world today there are options upon options and it can be overwhelming. If you have ever walked into a supplement store, you’d probably be more lost and intimidated than your first time walking into a BJJ gym. Never fear though, sometimes you just need to narrow your focus and just pick one. In those stores there are really only a few different types of protein powder, but a million different brands with slightly different formulas. The brand does not matter when it comes to cooking with it, but the type of protein sure does. Lets take a look at the basic types and what cooking applications can be done using them!

Whey Protein: Your most common and versatile protein powder found in a million and one different flavors. Some of those flavors are disgusting in shakes and you go “Why in God’s name would anyone want to drink graham cracker flavored water?!” Well I don’t know if they made these flavors to steer people towards cooking with it, but mission accomplished. Whey has a fantastic nutritional label and can add that to anything you combine it with. So why not use it in recipes?

NOTE: When cooking with whey you have to use some sort of moisturizing ingredient along with it, for example bananas, apple sauce, cottage cheese, eggs, yogurt or pumpkin/cooked sweet potato puree. This prevents your baked goods having the texture of a lapel.

Id say whey and casein are a bit closer in rank than red and blue belt...
Id say whey and casein are a bit closer in rank than red and blue belt…

Casein Protein: Is similar to whey protein in only the sense that it is dairy-based. The differences are huge though in the sense that it is a slow digesting protein with a thick and creamy texture when mixed. Because of this casein proteins provide a moister reaction when cooking with it. Casein has a different way of absorbing liquids so unlike whey, it will not have the dried out effecting cooking with whey sometimes does.

Not the type of hemp cooking your friends in college did.
Not the type of hemp cooking your friends in college did.

Vegetable Protein: Primarily found in two forms, pea or hemp. Both have wonderful applications in cooking but both are almost as different as whey and casein shockingly. Pea protein is not the most enjoyable flavor wise on its own but in baking it’s the best as a flour-replacement, making it a great way to boost any baked good. Hemp on the other hand is very similar to whey with its drying tendencies, so it does require a moistening agent such as egg whites or milk. Hemp protein has a very distinct flavor that works wonderfully with chocolate or coconut, and what do we find a lot in baking? You nailed it, chocolate and coconut.

Blended Protein Powders: Are usually a mix of casein and whey, so baking with them will take a little trial and error to see how much of a moistening agent you will need. If the blend is more casein than whey you might not need nearly as much, but on the flip side if there is more whey than casein you will surely need something to avoid the cardboard cookies.


Instead of shakes you can use protein powders to make muffins, smoothies, cookies, pancakes, bread, oatmeal, cheesecake, etc. The uses are really only limited to your imagination. But knowing grapplers, not all of you are like me and want to make sweet potato protein éclairs. You want quick, easy meals using every day ingredients. Just like in jiu jitsu, not everyone wants to drill berimbolo back takes, sometime all you want is just a very good closed guard with basic submissions. So here are a few recipes for all walks of life.

Peruvian neck-tie Pancakes

This is the only stack I like.
This is the only stack I like.

Egg: 1 ea
Egg whites: 2 eggs worth
Flavored protein powder: 1 scoop
Peanut butter: 1 Tbsp

In a bowl whisk eggs, egg whites and protein together until it is the consistency of pancake batter, if it’s loose add more powder, if it’s too thick add a little water or milk.
Cook just like any other pancake and top with peanut butter or berries…oh and of course maple syrup!

Posture-control Peanut butter balls

There are too many jokes to be made, Ill leave his caption to your imagination.
There are too many jokes to be made, Ill leave his caption to your imagination.

Peanut butter, crunchy: 1 cup
Chocolate whey protein: 1 scoop
Banana, mashed: 1 ea
Flax seed, ground: 1 Tbsp

Combine all ingredients together in a bowl.
Using a ice cream scoop, or your hands and a spoon make ping pong sized balls and place into a plastic container.
Freeze for at least 2 hours.
Eat as desired!

Rear-naked Recovery Cookies

Have yourself a cookie after class, you've earned it. Or did you?
Have yourself a cookie after class, you’ve earned it. Or did you?

Applesauce: ¼ cup
Honey: 2 Tbsp
Peanut butter: ¼ cup
Water: 2 Tbsp
Vanilla: ½ Tbsp
Egg, beaten: ½ egg
Baking soda: ¼ tsp
Salt: 1/8 tsp
Cinnamon: ½ tsp
Whole wheat flour: ¼ cup
Protein powder, vanilla or chocolate: 2 scoops
Old fashioned oats: ¼ cup
Dried cranberries: ¼ cup
High fiber cereal or granola: 1 ½ cups
Flax seed, ground: 2 Tbsp
Dark chocolate, melted: 2 oz

Preheat the oven to 375 degree F.
Combine ingredients from applesauce to flour together in a bowl and mix until fully incorporated.
Fold in cranberries, oats, cereal and flax.
Using a spoon or ice cream scoop place cookies onto a lightly greases baking sheet.
Cook for 12 minutes.
While the cookies are baking, melt chocolate in the microwave.
Drizzle finished cookies with chocolate.

Banana back-take Protein Ice Cream

Frozen bananas are not just for carnivals anymore, though some gyms are like the circus.
Frozen bananas are not just for carnivals anymore, though some gyms are like the circus.

Banana, ripe, cut into pieces, frozen: 4-5 bananas
Almond milk: 2 Tbsp
Protein powder, PB or chocolate flavored: 1 -2 scoops
Optional: Hazelnuts, chopped: 2 Tbsp

Peel and cut the ripe bananas up and place them on a plate or sheet tray. Pop them in the freezer for a few hours until they are frozen.
Once frozen add bananas and almond milk into a food processor or blender and blend until smooth.
Add protein powder and blend some more to combine.
Add additional flavoring if using it.
Return to the freezer.

Other ideas:
Mix a scoop of protein with cottage cheese, chill and top with berries for dessert
Mix protein powder with yogurt
Chocolate protein stirred into your oatmeal
Banana-nut muffins with vanilla protein powder
Use Casein to make frosting
Yogurt and protein frozen and churned for ice cream

Images: bikinihope
Vitamin shoppe

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