MASALA CAULIFLOWER SOUP
Makes 4
Creamy soups are a great opportunity to sneak some more vegetables and…surprise,
surprise… protein powder into your diet. This heavenly spiced soup is a nutritious companion to any meal.
INGREDIENTS
➤ 1 Tbs. canola oil or grapeseed oil
➤ 1 yellow onion, chopped
➤ ½ tsp. salt
➤ 1 head cauliflower, cut into small florets
➤ 2 garlic cloves, chopped
➤ 1 Tbs. ginger, chopped
➤ 1 Tbs. garam masala powder
➤ ¼tsp. cayenne powder
➤ ¼tsp. black pepper
➤ 2 cups low-sodium vegetable broth
➤ ¹⁄³ cup unflavored protein powder
➤ Juice of½lime
➤ 1 cup unsweetened plain cashew milk
➤ 1 cup crunchy chickpeas (optional)
➤ ½cup cilantro, chopped
METHOD
➤ Heat oil in a large saucepan over medium heat. Add onion and salt; cook until onion has softened and is beginning to darken, about 5 minutes. Add cauliflower, garlic, and ginger to pan; heat 3 minutes. Stir in garam masala, cayenne, and black pepper; heat 30 seconds. Pour in broth and 2 cups water. Bring to a boil, reduce heat to low, and simmer covered for 20 minutes.
➤ Place soup in a blender or food processor, along with protein powder and lime juice, and blend until very smooth. Return to pan, stir in cashew milk, and heat through.
➤ Place soup in serving bowls and garnish with crispy chickpeas (if using) and cilantro.
Per serving: 150 cal; 12 g pro; 5 g fat; 20 g carb; 6 g fiber; 10 g sugar
PB & J OATMEAL
Makes 4
This creamy oatmeal tastes like everyone’s favorite schoolyard sandwich, albeit one with more lofty protein levels. Soaking hearty steel-cut oats overnight slashes their cooking time to make this breakfast more conducive to harried mornings. Whole nuts and coconut chips are a great way to add a satisfying crunch.
INGREDIENTS
➤ 1 ½ cups fresh or frozen (thawed) strawberries
➤ 1 Tbs. honey
➤ 2 Tbs. chia seeds
➤ 1 cup steel-cut oatmeal
➤ ¹⁄³ cup milk or unsweetened dairy-free milk
➤ ½ cup plain or vanilla protein powder
➤ ¼ cup natural peanut butter
➤ 1 tsp. cinnamon
➤ ¼ cup unsalted roasted peanuts (optional)
➤ ¼ cup coconut chips (optional)
METHOD
➤ Blend together strawberries, honey, and 2 tablespoons water. Place strawberry puree in a container or bowl and stir in chia seeds. Set aside for at least 1 hour to thicken.
➤ Place oats, a pinch of salt, and 3 cups water in a medium-sized saucepan. Bring to a mild boil, immediately turn off heat, cover, and let oats soak overnight.
➤ In the morning, stir milk, protein powder, peanut butter, and cinnamon into the oats and heat over medium-low for 5 minutes, stirring occasionally.
➤ Divide oats among serving bowls and swirl in the strawberry-chia jam. Garnish with peanuts and/or coconut chips if desired.
Per serving: 362 cal; 20 g pro; 13 g fat; 45 g carb; 8 g fiber; 10 g sugar
MOCHA OAT PANCAKES
Makes 4
These fluffy, protein-packed pancakes are sure to perk up your weekend mornings. You can
also spread some nut butter and/or cream cheese between two leftover pancakes for an
ultimate fast-food breakfast sandwich.
➤ ²⁄³ cup rolled oats
➤ ¾ cup brewed coffee
➤ ½ cup milk
➤ ¾ cup oat flour
➤ ¼ cup chocolate or vanilla protein powder
➤ 2 Tbs. cocoa powder
➤ 1 tsp. cinnamon
➤ ¼ tsp. cayenne (optional)
➤ 1 tsp. baking powder
➤ ½ tsp. baking soda
➤ 1 large egg, lightly beaten
➤ 2 Tbs. melted butter or coconut oil
➤ 1 tsp. vanilla extract (omit if using vanilla protein powder)
➤ ¼ cup chopped walnuts
➤ 1 cup plain Greek yogurt
➤ 2 Tbs. pure maple syrup
➤ 1 ½ cups raspberries
➤ Combine oats, coffee, and milk in a large bowl and set aside for 10 minutes.
➤ In a separate bowl, stir together flour, protein powder, cocoa powder, cinnamon, cayenne if using, baking powder, baking soda, and a pinch of salt. Stir egg, butter or coconut oil, and vanilla into oat-coffee mixture. Add wet ingredients to dry ingredients, mix gently, and fold in walnuts. Heat a greased skillet or griddle pan over medium heat. Pour ¼ cup batter for each pancake into the pan and cook until tops are covered with a few bubbles and edges look dry and cooked, about 2 minutes; turn and cook 1 minute on the other side. You should get 8 pancakes. Keep prepared pancakes warm in an oven set to 200°F while you prepare the remaining batter.
➤ Stir together yogurt and maple syrup. Serve pancakes topped with dollops of maple yogurt and raspberries.
Per serving: 355 cal; 21 g pro; 10 g fat;48 g carb; 9 g fiber; 13 g sugar
BANANA PROTEIN MUFFINS
Serves 12
These grain-free, banana-bread-like muffins taste more naughty than they are. Enjoy one as a quick snack or guilt-free dessert. If you like, the hazelnut flour can be replaced with almond flour.
INGREDIENTS
➤ 2 large eggs
➤ ¼ cup milk
➤ 3 medium-sized very ripe bananas, peeled
➤ ¼ cup honey or maple syrup
➤ 1½ cups hazelnut meal/flour
➤ ½ cup plain or vanilla plant-based protein powder
➤ 1 tsp. cinnamon
➤ ½ tsp. baking powder
➤ ½ tsp. baking soda
➤ ¼ tsp. salt
➤ ½ cup dark chocolate chips
METHOD
➤ Preheat oven to 350°F. Place eggs, milk, bananas, and honey in a blender or food processor and blend until smooth. Blend in the hazelnut flour, protein powder, cinnamon, baking powder, baking soda, and salt. Stir in chocolate chips.
➤ Divide batter among 12 standard-sized greased or paper-lined muffin cups. Bake until set and lightly browned on top, so that a toothpick inserted into the center of a muffin comes out nearly clean, 22 to 25 minutes. Let cool for a few minutes before unmolding and then cooling completely on a metal rack. Chill for up to five days.
Per serving: 215 cal; 6 g pro; 12g fat; 23 g carb; 3 g fiber; 15 g sugar
SWEET POTATO HUMMUS CHICKEN WRAPS
Makes 4
Nobody will be the wiser that you snuck protein powder into this creamy sweet potato spread to turn the lunch wrap into an even bigger protein powerhouse. You can make it vegan-friendly by using plant protein powder and swapping out the chicken for tofu. It’s likely you’ll have extra hummus, which can be used as a dip or for even more sandwiches.
INGREDIENTS
➤ 1 medium sweet potato, peeled and diced
➤ 1 cup cooked or canned chickpeas
➤ ¹⁄³ cup plain protein powder
➤ 3 Tbs. tahini
➤ Juice of ½ lemon
➤ 1 garlic clove, minced
➤ 2 Tbs. extra virgin olive oil
➤ 1 tsp. smoked paprika
➤ ½ tsp. cumin powder
➤ ½ tsp. salt
➤ 4 whole-grain bread wraps
➤ 4 cups baby greens or arugula
➤ 1 ½cups sliced cooked chicken
➤ 2 large carrots, cut into matchsticks
➤ 1 cup sliced roasted red pepper
METHOD
➤ Steam or boil sweet potato until very tender. Let cool.
➤ Place cooked sweet potato, chickpeas, protein powder, tahini, lemon juice, garlic, olive oil, paprika, cumin, and salt in a food processor or blender container and blend until smooth.
➤ To assemble wraps, spread hummus on wraps and place an equal amount of the greens, chicken, carrot and roasted red pepper on the bottom third of each wrap. Roll wraps tightly, tucking in the sides as you roll. Slice on the bias.
Per serving: 533 cal; 34 g pro; 4 g fat; 55 g carb; 9 g fi ber; 20 g sugar
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