Protein fluff has been floating around in the fitness community for many years. If you’ve never heard of it before, you may be wondering what exactly it is.
Protein fluff is a blended frozen treat made with protein powder, and it is very high volume and low calorie. Because it is so filling with so few calories, it’s a staple in many bodybuilding diets or weight loss plans.
The only problem is, most protein fluff out there is terrible.
Look, I’m all for low-calorie & healthy recipes, but if they don’t taste good, what’s the point?
Most protein fluff recipes you’ll see out there use xanthan gum or guar gum, pudding mix, artificial sweetener, and tons of ice cubes. The result is definitely fluffy, but the flavor is incredibly artificial tasting, and it simply tastes like you are eating protein powder.
Some of these recipes even go as far as to call it “protein ice cream” which I take personal offense to as a lover of ice cream.
We’re here to change the protein fluff game.
We’re going to make our own protein fluff with protein powder, but we’re going to pack this protein fluff recipe with tons of micronutrients thanks to frozen fruit.
All you need for this protein fluff recipe is protein powder, frozen fruit, and water. And I promise you, it will be more delicious than any other protein fluff you’ve tried.
Our version has under 300 calories for the entire blender, has nearly 40g of protein, and takes about 2 minutes to make!
Ingredients needed for protein fluff
Almost all protein fluff recipes out there will contain xanthan gum, but that’s not exactly a staple ingredient that most people have laying around.
Xanthan gum is used as a thickening agent, so when you blend up ice, it helps to “fluff” it up. However, in my personal experience, it can cause gastrointestinal discomfort, and if we’re being honest, it just doesn’t taste all that great.
We only need THREE ingredients to make our version here.
Ingredient 1: Frozen Fruit
The secret weapon in this recipe is frozen fruit. When you blend ice, it tends to create a slushy, sometimes gritty consistency. But when you blend up frozen fruit, it becomes incredibly smooth and creamy.
I use mixed berries, as they are very easy to find in the freezer section of grocery stores. I prefer some combination of frozen strawberries, blueberries, and raspberries.
However, ANY frozen fruit will work great to make protein fluff.
Frozen banana will be very creamy, but you can also get creative and use things like frozen pineapple or mango.
Ingredient 2: Protein Powder
Of course, this is protein fluff, so protein powder is a necessary ingredient.
Because we are not using any thickening agents like xantham gum or pudding mix, the type of protein powder you use is going to make all the difference.
My protein powder of choice is PEScience, which is a blend of whey & casein protein. Whey protein is the most commonly used protein powder out there, but the addition of casein protein is what is going to keep this protein fluff nice and thick with no additional ingredients.
PEScience is the best tasting (in my opinion) and it’s what I use in all my healthy recipes here on my blog. If you want to get some for yourself, you can always use the code “Matt” to save 15%.
I can’t guarantee the same results if you use whey protein powder, but I can give you one tip regardless of the protein powder you use: make sure you use a protein powder that you actually like the taste of.
I cannot stress this enough.
Protein powder is one of the few ingredients we’re using here, so if you use a vanilla whey powder that you don’t love the taste of, you’re not going to like the taste of the final protein fluff!
Ingredient 3: Water
If we were using ice as our base, we may need to use almond milk or add Greek yogurt to make the recipe nice and creamy.
But since we are using frozen fruit and a quality protein powder, all we need to do is add water to create a thick & creamy fluff!
My go-to is always a berry protein fluff, so that is what this simple recipe is going to reflect.
One of the beautiful things about this recipe is that it is SO easily customizable, and you can change up the flavors however you’d like.
Or, you can blend together frozen strawberries, vanilla protein powder, and sugar, then add some whipped cream on top to create a delicious strawberries & cream protein fluff.
The only limit here is your imagination! Throw on any toppings you’d like and you’ll have yourself a healthy version of soft serve ice cream.
How to make protein fluff
First and foremost, make sure you have a good blender! I have the Ninja Food Processor/Blender, and it’s incredible. I can’t recommend it enough!
Making your protein fluff is as simple as adding your ingredients to a high-speed blender or food processor and letting it blend up until smooth.
When adding your ingredients to the food processor, I always recommend adding the powder in first. That means adding your protein powder as the first ingredient (along with any other powder you may be using, such as cocoa powder) and then adding your frozen fruit on top of that, then pouring water over the top.
If you were to add 1 scoop of protein powder to the top, it would get all over the sides of the blender and require scraping. When the powder is on the bottom, it mixes right in without any mess.
When you run the blender, it’s going to look not-so-pretty at first, but trust the process!
Allow the blender to run on high speed for 1-2 minutes, and you’ll see it transform into a beautiful protein fluff.
As long as you have a powerful blender, it will whip up into a beautiful fluff!
And the great thing about this recipe is that you can easily play with the quantities to match your preferences: if you want this to be closer to a fruit smoothie, you can add more water, and if you want the fluff to be thicker, you can easily add more frozen fruit or protein powder.
Can you make protein fluff without protein powder?
One of the staple ingredients of protein fluff is, of course, protein powder. But what if you want a delicious fluff without needing a protein powder supplement?
You’re in luck!
While it’s not exactly “fluff,” I have a recipe on my blog for vanilla soft serve ice cream that is high in protein and doesn’t require any protein powder at all.
This fluffy ice cream has 300 calories for the entire batch with 24g of protein, which is quite impressive considering there is no protein power involved.
You can play with the amounts here- see notes below for more
- 1.5 Scoops (45g) Vanilla Whey/Casein Protein (substitution options below)
- 1.5 Cups (roughly 250g) Frozen Berries or Other Frozen Fruit
- 1/2 - 3/4 Cup of Water
- Optional: Any other mix-ins or toppings of your choice!
- Add the protein powder to your blender first- this will prevent it from spraying all over the sides.
- Add your frozen fruit.
- Pour water over the top. I like to start with 1/2 cup because you can always add more if needed. We want this to be nice and thick, so minimal water is key!
- Run the blender on high speed for about 1-2 minutes until it is fully blended and fluffed up.I prefer to eat it right out of the blender (once you carefully remove the blades, of course) because it keeps it nice and cold, but you can pour your protein fluff into a bowl as well.
- Using a quality protein is key here. 100% whey protein will not be nearly as thick. I much prefer a blend of whey & casein because the additional casein makes it much thicker. A pure casein protein powder will also work great, but I can't say with positivity that pea protein would work as well.
- Remember, use protein powder that you like the taste of! I always recommend PEScience because I truly believe it tastes the best. (And if you do want to try PEScience protein powder, you can use the code "Matt" to save 15%)
- This recipe is very forgiving, and you can play with the ratios and quantities as needed. I will often use 2 full scoops of protein powder and a little more frozen fruit to create a larger quantity- get creative with it!
- If you prefer a basic vanilla fluff without frozen fruit, check out my vanilla soft serve ice cream recipe that doesn't require any protein powder!
- We use water in this recipe because the protein powder is plenty thick. You can use unsweetened almond milk, or any low fat milk of your choice, but I've found that it truly does not make a difference here.
- If you want to lower the calories, you can use one scoop of protein powder and one cup of fruit, just be sure to lower the amount of liquid used. If you go that route, this entire recipe will have only 190 calories and 25g of protein.
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Nutrition InformationYield 1 Serving Size Entire Recipe
Amount Per Serving Calories 285Total Fat 2gCarbohydrates 29gProtein 38g