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How to Make Delicious Protein Fluff With Just 3 Ingredients

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. Well, until now.

How to make protein fluff

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. So, I’m here to change the protein fluff game.

We’re going to make our 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!

Chocolate protein fluff

Update: Common asks in the comments and through social media have been for chocolate protein fluff and vegan protein fluff, so I’ve experimented with both! Keep reading to find all my notes on what works best.


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 lying 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

Cake pop PEScience protein

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 on your order.

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 enjoy 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!


Optional Ingredients

My go-to is always 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.

You can use frozen bananas, chocolate protein powder, and peanut butter to create an incredibly rich dessert.

Or, you can blend 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

Close up of 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!

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.

Protein Fluff Recipe


How to Make Chocolate Protein Fluff

Many of you have asked if you can turn this into chocolate protein fluff, so I want to show you how easy it is!

Since the base of this recipe is frozen berries, the color is not going to look like chocolate, and it’s still going to look the same as our vanilla version. But, who cares about looks when the flavor is there!

We’re going to follow the same protein fluff recipe, but we’ll use chocolate protein powder and add additional cocoa powder to the blender.

Chocolate protein fluff ingredients

Once it fluffs up, it’s not going to look like rich dark chocolate (although it will be darker than the original version), but it will taste awesome.

I didn’t go overboard with the cocoa powder in my recipe because I didn’t want it to become too bitter, but if you’re a fan of dark chocolate and want a deeper chocolate flavor, you can certainly bump up the amount used.

Chocolate protein fluff

For some extra chocolate flavor, I like to add some mini chocolate chips on top. Some chocolate syrup would also be an amazing addition!

And don’t worry, the chocolate protein fluff is still plenty thick.

Chocolate protein fluff

I wasn’t quite sure how the combination of berries & chocolate would work here, but I love the final result. You can taste the fruit, but it is not at all overpowering.

You can use frozen bananas instead of frozen berries to create a chocolate version, but that will make something closer to chocolate ice cream than fluff because bananas won’t fluff up nearly as much. Personally, I find the taste of banana to be overpowering, but it’d work!

And hey, nobody is going to complain about chocolate ice cream.


How To Make Vegan Protein Fluff

After posting this recipe, I received a lot of questions regarding a dairy-free version.

Since I’m a man of the people, I wanted to try this out with vegan protein powder to see if we still achieve the same fluff.

To test, I used PEScience vanilla vegan protein, which is a blend of pea & brown rice protein powder.

If you’ve never had vegan protein before, I’ll be honest: it’s not nearly as good as dairy-based protein powder. The earthy flavor from the peas is a strong taste, so it’s not nearly as sweet as regular vanilla protein powder.

Plus, it tends to be slightly gritty.

With that being said, this is definitely the best-tasting vegan protein powder I’ve tried. I much prefer the regular vanilla over the vegan version, but if you eat a dairy-free diet, this is a great option (if you use the code “Matt” you’ll save 15% on your order).

The vegan protein powder did not achieve nearly the same fluff, but it still produced a great result.

When you compare this to the original protein fluff, it’s clear that the type of protein powder you use makes all the difference.

If you want to make your own vegan protein fluff like you see here, I did make some tiny adjustments to the recipe. Here’s how I made it:

  • 2 scoops (60g) vegan protein powder
  • 1.5 cups (250g) frozen berries
  • 1/2 cup water
  • 1 tsp vanilla extract
  • 2 Tbsp (about 20g) powdered sugar

I needed to add a tiny bit of vanilla and sugar to enhance the sweetness a bit, but that is certainly optional.

If you go the vegan route, you won’t achieve nearly the same “fluff” that we’re after, but it does make for a nice thick smoothie bowl.

Vegan protein fluff

As someone who doesn’t love the taste of plant-based protein powder, I can honestly say that this version still tasted great!


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.


How to make protein fluff

Delicious Protein Fluff With Just 3 Ingredients

Yield: 1 Serving
Prep Time: 5 minutes
Total Time: 5 minutes

This protein fluff is low calorie, high protein, and EXTREMELY filling. And unlike many other protein fluff recipes out there, this one is incredibly simple with only 3 ingredients required.


Original Protein Fluff

Chocolate Protein Fluff


  1. Add the protein powder to your blender first- this will prevent it from spraying all over the sides.
  2. Add your frozen fruit.
  3. 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!
  4. 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.


  • To make a larger serving: I often use 2 full scoops of protein powder along with 2 cups of frozen fruit (about 300g) and 3/4 cup of water to make a larger batch. Obviously the calories will be higher, but the volume is ideal for me!
  • 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.
  • You can swap the protein out for vegan protein powder, but you won't get nearly the same fluffiness. See the notes above this recipe card for my vegan protein recommendations & recipe tweaks.
  • Remember, use protein powder that you like the taste of! I always recommend PEScience because I truly believe it tastes the best.
  • 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 Information
Yield 1 Serving Size Entire Recipe
Amount Per Serving Calories 285Total Fat 2gCarbohydrates 29gProtein 38g

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Wednesday 10th of January 2024

Hi! Just curious, have you tried freezing the fluff to eat as a type of ice cream later? Just wondering 🤔

Matt Rosenman

Tuesday 16th of January 2024

I haven't, but I know it would turn into a block of ice! The fruit is mostly water, and we're whipping a bunch of air into it, so it would freeze completely solid.


Friday 17th of November 2023

Thank you, thank you, thank you for keeping it simple. This is so delicious. Every other fluff recipe I've seen requires xantham gum, or psyllium husks and/or sugar free jello pudding mix along with ice and some kind of sweetener. And I bet they don't taste half as good as this recipe.

I used frozen strawberries with Quest Vanilla Milkshake protein powder and the result was amazing. My husband, who hates protein powder and the flavor vanilla with rabid intensity was intrigued and decided to try a spoonful. He was stunned at how good it was - like strawberry soft serve ice cream he said.


Monday 20th of November 2023

My pleasure!! I personally do not enjoy those thickeners, and they don't sit well with me, so I wanted to avoid using them. I agree that the Quest vanilla protein is delicious, so that's a great combo!


Wednesday 30th of August 2023

Thanks for the great post! This recipe really is super satisfying per calorie.FYIk, PE Science proteins do contain Guar Gum, so you're getting some of the thickening agent properties int in the recipe without adding additional ingredients. PE Science is my fave too!


Tuesday 25th of October 2022

Have you ever used collagen peptides to make fluff?


Friday 28th of October 2022

I haven't, but based on the few times I've baked with collagen, I don't believe it would have the same effect

About Matt Rosenman

With over 15 years of experience in health and fitness, Matt Rosenman is the expert voice behind Matt’s philosophy is simple: no foods are off-limits, and a healthy lifestyle shouldn't be complicated or restrictive. As a former certified personal trainer with a bachelor’s degree in Health Behavioral Sciences, Matt brings well-rounded expertise to his blog. From revamping classic recipes with a nutritious twist to breaking down fast food menus, his goal is make healthy living less confusing for everyone. Featured in major publications and with a strong following on social media, Matt is committed to making “healthy” uncomplicated—no matter where you are in your health journey. Join Matt on his mission to simplify health without sacrificing flavor. Learn More

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