Here's a list of my favourite recipe's. I've made all of these and they turn out very well, a few recipes are my own. I got real creative while I was on contest prep lmao.
Easy Meal Replacement Bars:
Combine in large mixing bowl:
3 Cups Oatmeal
1/2 Cup Natural Peanut butter
1 cup Skim Milk
4 Scoops Protein Powder
dash of cinnamon
Mix until a sticky batter is formed (may take a few minutes)
use a large spoon to spread out the mix into the bottom of a Pam-sprayed glass or metal cooking tray (spread until even)
top with 4-8 packets splenda
The Best Protein Pancakes Ever, Guaranteed
You'll need:
1 cup + of milk (I use almond milk. You can use water if you want)
3/4 c old fashioned oats
3/4 c oat flour (can be made by putting oats in food processor or blender, I blend it dry)
4 egg whites
2 scoops protein
1/4 tsp of baking powder (can be omitted if you don't have it)
Heat 1c. of milk in microwave 1 minute. Add 3/4 c of oats and let sit while you do the rest.
Beat 4 egg whites using blender or electric mixer. Beat until egg whites are fluffy and start to peak.
Stir Oat Flour, protein, and baking powder into oat+milk mixture. Add additional milk until batter like consistency.
Fold in Egg Whites and you're good to go!
You can add cinnamon, splenda, blueberries, bananas, choc chips, etc. If you are too lazy to whip the egg whites, it still comes out decent.
Protein Brownies
1 cup flour (I have used both oat flour and regular. Ground oats are chewier)
1/2 cup cocoa powder
2 scoops of a chocolate protein powder
1 tsp baking powder
1/2 cup egg whites
1/3 cup applesauce
1 tsp vanilla extract
2 tbsp peanut butter OR 1 tbsp coconut oil
Water or milk as needed
- Mix dry ingredients well
- Add wet ingredients, use as much water/milk as needed to bring it to the right consistency
- If using PB, bring it to room temperature and mix it right at the very end
- If you are using coconut oil, some dry/grated coconut would probably go very well
- Bake for 15-18 minutes at 350
- Let cool and then cut
I have also used ricotta instead of the PB/coconut oil as well and it too turns out very good.
Low Calorie Banana Bread
100g Oats(grind half)
1 Medium Banana
50g Fat Free Yogurt-Pinneaple Coconut(could use whatever flavour)
63g(2) Egg Whites
1/2 cup Splenda
1tsp Baking Powder
¼ tsp Baking Soda
½ tsp Nutmeg
½ tsp Cinnamon
1/8 tsp Allspice
Pumpkin Protein Muffins
(Yes those are the exact batch I made)
Recipe:
1 cup dry oats
5 scoops Whey-Vanilla is what I used
2 teaspoons baking powder
2 teaspoons cinnamon
2 cups egg whites or 2 cups egg substitute
1 (15 ounce) can pumpkin
1/4 Cup Splenda
1/2 banana
1/2 cup crushed pineapple in juice
Directions:
1. Preheat oven to 350°F.
2. Use a food processor, magic bullet, coffee grinder, etc. to process oats into oat flour.
3. Combine oat flour, protein powder, flax meal, baking powder, cinnamon and stevia/Splenda.
4. In a separate bowl, combine egg whites and pumpkin.
5. Mix dry and wet ingredients together until blended.
6. Pour into a mini loaf tin or muffin tins.
7. Bake 10-15 minutes for muffins or 30 minutes for mini loaves.
These would have been much tastier if I used a 50/50 egg white/whole egg ratio instead. They came out very good, but needed some fat in the recipe.
