6 Unflavored Protein Powder Recipes You Have to Try

6 Unflavored Protein Powder Recipes You Have to Try

Unflavored protein powder is a staple ingredient in my kitchen due to its unbelievable flexibility. As you’ll see below, you can make a ton of recipes using straight up unflavored protein powder. While the recipes I’ll share with you below are more of the savory variety, unflavored protein powder can easily be sweetened to replace traditional protein flavors like vanilla and chocolate. Adding a bit of cocoa and a natural sweetener like stevia opens a world of possibilities.

My unflavored protein powder of choice is from Now Sports, which you can find on Amazon here. I prefer whey concentrate as the ultra-filtered isolate tends to be a bit tougher when cooked. If you’re looking for a vegan-friendly option, Now also has an unflavored pea protein which you can find here.

Okay, let’s get to the recipes. If you have questions that aren’t in the recipe notes, I’ll link to the full write up for each recipe that dives deeper into the ingredients.

High Protein Waffle Fries

These high protein waffle fries have 1 gram of fat in the entire recipe, and you’ll have an entire baking sheet full of fries to eat for only 245 calories! And don’t worry, these aren’t faux french fries like my mashed fauxtato bacon bombs or protein chili cheese tots — they’re made with real potatoes.

high protein waffle fries recipe

high protein waffle fries recipe
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High Protein Waffle Fries

A high protein waffle fry recipe that will ensure you're never stuck without Chick Fil A on Sunday.

Course Appetizer, Side Dish
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 1
Calories 245 kcal
Author Mason Woodruff, CSCS

Ingredients

  • 2 C (170g) Shredded Hash Browns thawed (could sub shredded potatoes)
  • 2/3 scoop (22g) Protein Powder unflavored
  • 3 Tbsp (46g) Liquid Egg Whites
  • 1 Tbsp Mrs. Dash Table Blend Seasoning or seasoning of your choice

Instructions

  1. Preheat oven to 400 degrees F and line a baking sheet with parchment paper. 

  2. Mix thawed hash browns or shredded potatoes with protein powder, egg whites, and seasoning in a large bowl.

  3. Add to baking sheet, spreading evenly with small gaps. This should cover a large baking sheet in its entirety.

  4. Bake on the bottom rack of your oven for 17-20 minutes or until golden brown and crispy. I've found the crispier, the better with this recipe.

  5. Remove from oven and cool briefly before cutting fries into strips, squares, or any shape you'd like. Serve warm with reduced sugar ketchup and enjoy!

Recipe Notes

Entire Recipe: 245 Calories | 25P | 34C | 1F

Read the full article here.

High Protein Buffalo Cauliflower Wings

Don’t worry, you’ll never know these cauliflower buffalo wings are high in protein. They’re crispy and full of flavor, and the high protein ranch dipping sauce is fantastic as well. You’ll be snacking in style without all the calories in no time!

high protein cauliflower buffalo wings recipe

high protein cauliflower buffalo wings recipe
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High Protein Cauliflower Buffalo Wings

A crunchy, high protein, low calorie take on buffalo wings with ranch dip. 

Course Appetizer, Side Dish, Snack
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings 4 servings
Calories 115 kcal
Author Mason Woodruff, CSCS

Ingredients

  • 2 12 oz bags Cauliflower Florets thawed
  • 1 scoop (33g) Protein Powder unflavored
  • 1/4 C (30g) All Purpose Flour
  • 3 Tbsp (46g) Liquid Egg Whites or whites from 1 large egg
  • 1/8 tsp salt and pepper to taste
  • 2 Tbsp (30mL) Frank's Red Hot Buffalo Sauce

Ranch Dip

  • 1/2 C (113g) Fat-Free Greek Yogurt plain
  • 2 tsp Ranch Dip Seasoning Mix

Instructions

  1. Preheat oven to 450 degrees F and line a baking sheet with parchment paper. 

  2. Mix all ingredients except the buffalo sauce in a large bowl before stirring cauliflower florets into mixture, fully coating the cauliflower.

  3. Spread cauliflower (without buffalo sauce) flat on the baking sheet. Bake for 20 minutes.

  4. After 20 minutes, remove cauliflower from oven and toss in buffalo sauce. Bake for an additional 15-20 minutes depending on how crispy you'd like your wings. 

  5. While your wings cook, mix Greek yogurt and ranch dip mix together for dipping. 

Recipe Notes

1 Serving Cauliflower Wings (1/4 entire recipe): 95 Calories | 10P | 12.3C | .5F --- 1 Serving Wings + 1/4 Dip: 115 Calories | 13P | 14.5C | .5F

Read the full article here.

High Protein Cheesy Garlic Bread Sticks

A 20-minute prep time, massive amount of food, and excellent macro breakdown make these cheesy garlic bread sticks a must make recipe.

healthy cheesy garlic bread recipe

Not bad, huh?

healthy cheesy garlic bread recipe
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Healthy Cheesy Garlic Bread: High Protein

A high protein, lower fat alternative to the classic cheesy garlic bread. 

Course Appetizer
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 3 4-piece servings
Calories 245 kcal
Author Mason Woodruff, CSCS

Ingredients

Garlic Bread Dough

  • 2/3 C (80g) All Purpose Flour
  • 1 2/3 scoops (55g) Protein Powder unflavored
  • 1 Egg
  • 1/4 tsp Baking Powder
  • 2 tsp Mrs. Dash Italian Medley or onion and herb
  • 3-5 tsp Water added slowly as needed

Topping

  • 1 Tbsp (14g) Salted Light Butter unsalted works as well
  • 1 tsp Minced Garlic one clove, minced
  • 1/4 C (28g) Shredded Parmesan
  • 1/4 C (28g) Fat-Free Shredded Mozzarella

Instructions

  1. Preheat oven to 350 degrees F and line a baking sheet with parchment paper.

  2. In a small bowl, mix dough ingredients together. Add 1/2 tsp water or wet your mixing spoon 3-4 times until you can form a ball of dough with your hands. This may take a few minutes and some elbow grease. Use a rolling pin or the backside of a spatula to form a large rectangle (14x10-sh) on the baking sheet with the finished dough. (It may help to spray your rolling pin with nonstick cooking spray.)

  3. Double check that your crust is evenly rolled. If you have a thicker center than edges, your edges will be crispy but the center may be tough.

  4. Melt butter for 15-20 seconds in the microwave and add 1 tsp of minced garlic. Stir. 

  5. Brush or spread the butter/garlic mixture on top of your rolled dough, followed by the parmesan and mozzarella cheese.

  6. Bake for 10-12 minutes or until the edges of your bread are golden brown. 

Recipe Notes

Per 4 pieces (3 servings in total): 245 Calories | 23P | 22C | 7F

Read the full article here.

High Protein Chili Cheese Tots

A healthy tater tot recipe that provides nearly 7 grams of protein per tot with only 68 calories! With the chili and cheese, those numbers go to an equally impressive 9 grams of protein and 86 calories.

macro friendly chili cheese tater tots

macro friendly chili cheese tots
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Macro Friendly Tater Tots and Chili Cheese Tots

A macro friendly recipe for chili cheese tater tots with 9 grams of protein and only 85 calories per tot. 

Course Appetizer, Main Course, Side Dish
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 16 tater tots
Calories 85 kcal
Author Mason Woodruff, CSCS

Ingredients

  • 1 12oz bag Cauliflower Rice or 350g fresh, riced cauliflower
  • 1 C (112g) Shredded Parmesan Kroger brand has 10 fewer calories per serving
  • 1 C (112g) Fat-Free Shredded Mozzarella
  • 1 large Egg
  • 2 1/2 servings (75g) Pretzels
  • 1/2 scoop (15g) Protein Powder unflavored or vanilla
  • 2 tsp Minced Garlic

Toppings

  • 1/2 C (56g) Fat-Free Cheddar Cheese
  • 1 C Hormel Fat-Free Turkey Chili with Beans 1/2 can

Instructions

  1. Preheat oven to 400 degrees F and line a baking sheet with parchment paper.

  2. If using frozen cauliflower rice, heat the rice in the microwave as instructed or set it out to thaw ahead of time. 

  3. To remove remaining moisture, add cauliflower rice to a pan over medium-high heat for 3-5 minutes or wrap it in a towel and squeeze the moisture out by hand. (I prefer the pan method, but you'll need to allow the rice to cool before adding it to the remaining ingredients.)

  4. Add pretzels to a food processor, blender, or Ziploc bag. Blend into a fine flour-like texture.

  5. Add pretzel flour and remaining ingredients to a large mixing bowl. Add the cooled cauliflower rice as well. Stir until evenly mixed. 

  6. Form tots to desired size by hand. Squeeze each tot with quite a bit of force to form solid tots that don't fall apart in the process of cooking and flipping.

  7. Bake for 10 minutes before flipping each tot and cooking for 10 additional minutes. If you're making small tots, you may be able to cook straight through for 20 minutes without flipping.

  8. After the tots are finished, top with chili and cheddar cheese before popping them back in the oven for 2-3 minutes or until the cheese has melted.

Recipe Notes

Per tater tot (makes 16 with chili/cheese): 86 Calories | 8.75g Protein | 7.3g Carbs | 2.4g Fat -- Per tater tot (without chili/cheese): 68 Calories | 6.6g Protein | 5.3g Carbs | 2.25g Fat

Read the full article here.

High Protein Black Bean Burgers

These black bean burgers pack over 10 additional grams of protein per burger than regular black bean burgers!

High Protein Black Bean Burgers and Waffle Fries

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High Protein Black Bean Burgers

Black bean burgers with a higher protein twist.

Course Main Course
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 6 burgers
Calories 308 kcal
Author Mason Woodruff, CSCS

Ingredients

  • 1 lb 93% Lean Ground Turkey or extra lean ground beef/ground chicken
  • 1 scoop (33g) Protein Powder unflavored
  • 7/8 C (227g) Canned Black Beans drained, rinsed (1/2 a 15oz can)
  • 1 large Egg
  • 1-2 tsp Salt and Pepper or your choice of seasoning
  • 6 slices Fat-Free American Cheese Slices or other low fat cheese
  • 6 Flatout Foldits or 100-calorie hamburger buns

Instructions

  1. Mix protein powder, an egg, black beans, and seasoning in a large bowl. 

  2. Add ground turkey or meat of choice, stirring with hands or rubber spatula until evenly mixed.

  3. Heat a large griddle or two skillets over low-medium heat. Spray with low-cal nonstick cooking spray.

  4. Using your hands, form 6 patties with your meat mixture. Start with a palm-sized portion for evenly sized burgers.

  5. Add patties to skillet and leave untouched for 5-7 minutes or until the bottoms are fully cooked and sides have begun to brown. Flip and cook for 5-7 additional minutes. (Your patties should be cooked through but not burned. You can always cut into your thickest patty to test.)

  6. Towards the end of cook time, add cheese slices to each patty.

  7. Toast the Foldits or buns on the skillet or in a toaster oven and enjoy!

Recipe Notes

Per Burger with Foldit (makes 6): 308 Calories | 32P | 27C | 8F

Read the full article here.

High Protein Cauliflower Buns

These obviously go great with the burgers above but could be turned into a grilled cheese, deli sandwich, or a barbecue sandwich using the pulled pork from my healthy low-cost meals breakdown.

Three-Ingredient Cauliflower Buns with 117 Calories and 15g of Protein

Three-Ingredient Cauliflower Buns with 117 Calories and 15g of Protein
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High Protein Cauliflower Buns

A high protein, low carb bun alternative using cauliflower and unflavored protein powder. 

Course Main Course, Side Dish, Snack
Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Servings 4 buns
Calories 117 kcal
Author Mason Woodruff, CSCS

Ingredients

  • 1 12 oz bag Frozen Cauliflower Rice thawed
  • 2 scoops (66g) Protein Powder unflavored
  • 1/4 C (28g) Breadcrumbs
  • 1/2 tsp Salt and Pepper to taste

Instructions

  1. If you haven't thawed your frozen cauliflower rice, place it in the microwave for 4-5 minutes. Remove from microwave and bag to cool briefly.

  2. Mix protein powder, seasoning, and breadcrumbs in a large bowl.

  3. Add cooled cauliflower to protein/breadcrumb mixture, stirring until completely mixed. Don't over stir or you'll end up with an oatmeal-like mixture.

  4. Heat griddle or large skillets over low-medium heat and spray with nonstick cooking spray.

  5. Add roughly 2 tablespoons of the cauliflower mixture in small circles. Using the backside of a spoon or spatula, flatten slightly to desired thickness. 

  6. Allow the buns to brown on the bottom, similar to a pancake — likely 2-3 minutes per side. 

Recipe Notes

Entire recipe (4 closed buns or 8 pieces): 470 Calories | 59P | 46C | 4F --- Per bun (closed): 117 Calories | 15P | 12C | 1F

Read the full article here.

More High Protein Recipes

If you’re looking for more recipes, especially for a sweet tooth, check out my free cookbook for chocolate lovers. You’ll find 10+ of my most popular macro friendly chocolate recipes. You can learn more about the cookbook here or enter your info below and I’ll send it your way.

high protein cookbook mason woodruff

6 high protein recipes to make with unflavored protein powder. They'll change your mind on buying vanilla or chocolate protein!