Let’s face it – protein shakes can be gross. And if we aren’t all bodybuilders or daily weight lifters, the thought of drinking a protein shake every day can seem pretty off-putting. Believe me, I’ve been there.
Contrary to popular belief, on average we only need about 0.8 grams of protein per kilogram of body weight. This is easy to figure out by dividing your current body weight (in pounds) by 2.2, then multiplying by 0.8 to get the amount of protein in grams you should be eating every day. This amount varies for the elderly, during periods of illness, or if you’re extremely active. There are tons of different types of protein powders on the market, but the most popular include whey protein, casein protein, and plant based protein (pea, hemp, and/or soy – more on different protein types in a later post).
The debate of when is the best time to take your protein has been around for years. However, recent studies have shown that taking your protein before or after your workout does not really impact muscle growth, but rather, getting enough protein throughout the day is crucial. If you find that you aren’t able to get enough protein through your regular diet alone, supplementing with protein powder may be a good option for you.
If you’re one of those people (like me) who doesn’t like drinking protein shakes – don’t fret. Here’s a few of my favorite creative ways to use protein powder in traditional recipes.

1. Protein Pancakes
Adding protein powder to pancakes is my all-time favorite way to use protein powder. For my non-vegan friends, this is the recipe I use.
Banana Protein Pancakes
Ingredients
1 cup rolled oats, uncooked
1 ripe banana
2 whole eggs
1/2 cup egg whites
4 tsp baking powder
1/8 tsp ground cinnamon
1/4 cup vanilla protein powder (or any flavour protein powder)
1 tbsp coconut oil, for cooking
Sliced banana (optional as garnish)
Pure maple syrup, Walden Farms 0 calorie syrup, or agave nectar (optional)
Tips & Tricks
It’s a good idea to purchase protein powders made to withstand high temperatures if you plan on using them for cooking or baking. This is because high temperatures can destroy the amino acid profile of protein. I recommend Quest protein powders, as they’re specifically made for this and taste very good as well.
You can create your own oat ‘flour’ by grinding up rolled oats or steel cut oats in a blender. You can use the same trick with almonds to make almond flour.
I find it easiest to mix all the ingredients in a blender and pour it into the skillet. You can play around with the flavour of this recipe by taking out the banana and adding other fruits of your choice – be creative.

2. Oatmeal Muffins
I started making these as a quick grab and go breakfast treat. I posted the recipe on my blog which you can check out here.

3. Overnight Oats (Or Regular Oatmeal)
This is one of my favorite ways to use plant based protein. Plant based protein powders are notorious for their ‘earthy’ smell and taste, which makes it harder for most people to get on board with. To combat this, I will add it to my regular oatmeal, or put it into my overnight oats for a quick grab and go breakfast. If you aren’t familiar with overnight oats, it’s exactly what it sounds like – oatmeal made the night before. My favorite recipe for overnight oats you can find here.

4. No-Bake Protein Energy Balls
You’ve likely seen the aesthetic ‘energy ball’ trend all over the internet. These are actually another great way to sneak some protein into a snack, and they’re very quick and easy to make. The recipe I use for mine can be found here.
5. Add unflavoured protein powder to puddings, sauces, soups & stews.
If you’re really struggling with your protein intake, another way to add some protein to your meals (without tasting it) is to add an unflavoured protein powder to things like pudding, sauces, soups or stews. If you’re a vegetarian but still consume dairy products, adding unflavoured whey protein to plant based stews is a simple way to increase the protein content by an average of 10 grams.

Do you have any creative ways that you use protein powder? Let me know below!
Best,
Natalie
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