Whey protein is one of the most digestible forms of complete protein. It helps athletes improve performance and dieters curb cravings notes the Whey Protein Institute. While you can always mix whey protein into water, milk or juice for a quick snack, it has many other tasty and creative applications for meals and snacks.
Oatmeal Pancakes
Eat oatmeal protein pancakes for breakfast with fresh berries or applesauce. Stir together 4 egg whites, ½ cup of old-fashioned oats, 1 scoop of vanilla whey protein powder, 1 tbsp. of walnuts and sweetener to taste -- use honey, sugar or no-calorie versions --- and a pinch of cinnamon. Cook in a frying pan or on a griddle as you would regular pancake batter. Store them in baggies and carry them with you for a mid-morning snack.
Peanut Butter "Cookie Dough"
If you crave cookie dough straight from the bowl, whey protein "cookie dough" is the snack for you. Mix two tablespoons of natural peanut butter with a scoop of whey protein to make a batter the consistency of cookie dough. Eat with a spoon, or lick from your fingers for the true "cookie dough" experience.
Pina Colada
Hundreds of smoothie combinations are possible using whey protein. A pina colada smoothie makes a mid-afternoon treat on a hot day and is much healthier than the alcoholic version. Put 1 cup of chopped, fresh pineapple into a blender. Add ¼ cup dried, unsweetened coconut flakes, ice cubes, 1 cup of coconut water and ½ cup of soy or cow's milk. Blend, then add a scoop of vanilla protein powder, honey or non-caloric sweetener if you like.
Yogurt with Walnuts
Cassandra E. Forsythe, M.S. in "The New Rules of Lifting for Women" suggests supplementing plain yogurt with whey protein powder for a high-protein snack. Stir together ½ cup fat-free plain yogurt with one scoop vanilla whey protein powder. Top with 2 tbsp. chopped walnuts.
Chocolate-Peanut Butter Snack Bars
Commercial protein bars made with whey can be expensive. Make 10 of your own bars by stirring together 8 scoops of chocolate whey protein powder with 2/3 cup of flaxseed meal, 2/3 cup water, ½ cup natural, smooth peanut butter and a teaspoon of stevia or sucralose. Divide into 10 balls, flatten and store in the refrigerator or freezer.
Tomato Soup
For a savory whey protein snack, stir a scoop of natural-flavored whey protein into 1 cup of creamy tomato soup. Use store-bought or make your own to avoid high sodium counts. Eat as a quick lunch with a side salad or enjoy alone as a snack.
References
- Whey Protein Institute: Benefits
- "The New Rules of Lifting for Women;" Lou Schuler; 2007
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