Let’s chat protein powder, shall we? Protein powder doesn’t have to be just for body builders. One of the great things about protein is that it can help keep you satisfied for longer, so adding a protein element to some carbs (like oatmeal), help them to last even longer. There is a crazy variety of protein powders out there from whey to pea! Even vegans can find a protein powder to use.
Soy: Pretty self-explanatory. Soy protein is pretty high in protein and lactose-free, so a good choice for vegetarians,vegans, and lactose intolerant people. Due to it’s nature, it actually works very well in baked goods, and you can cook it into oats without it curdling. Downside is it can have a somewhat strong taste. Contains approximately 20 grams of protein per oz *
Whey: Whey protein is made from the whey left over from cheesemaking. It is very easily digestible (unless you are lactose intolerant) and mixes really well into smoothies and shakes. Contains about 25 grams of protein per oz *. While whey is really good in general, it will make baked goods a little on the tough side. It will also curdle in hot things like oatmeal.
Egg: Made from dehydrated egg whites. Or really it is just dehydrated egg whites, although you will also see it sold in flavored form. Naturally fat free and quite tasteless. Great to mix into things. It can also give a little lift to baked goods, but more as an add in, rather than flour replacement. Average of 20 grams of protein per oz.
Hemp: Approximately 20 gram of protein per oz. * Hemp can be pretty clumpy depending on the brand.
Rice: Brown rice protein is gluten free, soy free and vegan. It is made using an ezymatic process, and keeps all of the natural proteins in whole grain brown rice. Pretty cool! It contains approximately 24 grams of protein per oz. * Brown rice powder is great for baking because you can sub it for flour easily. In foods like smoothies, it can have a starchy taste and has a bit of a gritty texture if you use a lot.
Pea: Who knew that you could get protein from peas? Pea protein powder comes from yellow peas. It has a very good protein profile like whey of 25 grams per oz * Very strong taste, however.
Of course, there are also blended proteins that combine many of the veggie powders to give a more complete protein profile.
Other than in shakes, you can mix protein powders into pretty much anything. With the brown rice and soy – you can sub half of the flour with the protein and see quite good results. We like this better than using whey. Whey protein is a bit heavier and makes baked goods chewier, although if you leave out any egg, that helps.
Here are some recipes we have done with protein powders:
* Note with all protein powders, various fillers and flavors can change the amounts of protein and calories per serving. Try to look for those that give you the most protein for the calories, as those have less fillers are more straight protein. Avoid meal replacement proteins, as those are engineered to be higher in calories and can have a lot of added sugar and fat.