How to make the BEST Protein Fluff

by Lauren

Save for later!

This low calorie, high volume frozen treat is a staple for many dieters and it’s no wonder as to why! It’s sweet and creamy – which is perfect to curve your sweet tooth – and packs lots of protein while keeping carbs and fats low. Meaning there is plenty of room left for fun and tasty toppings as well! 😉

What is Protein Fluff?

I’m glad you asked! Simply put, it is a homemade frozen treat made from protein powder. You may see some people call it protein fluff, some people call it protein ice cream. I prefer the term fluff myself because it isn’t quite the same creamy, dense consistency of ice cream. Don’t get me wrong, it is still hella yummy! But I just want to make it known that ice cream consistency is not the goal here. 😂

What is All The Hype About?

Like I mentioned above, protein fluff is made from protein powder. The other main ingredients are ice and milk – in most cases a nondairy milk, like almond – so it is very low calorie. Not just low calorie, but particularly low in carbs and fat while remaining high in protein. It’s no wonder it is so popular amongst dieters.

Another awesome thing about it? It packs so much volume! I have a 7-cup food processor that I use to make mine, and by the time I am done blending, my blender is almost filled to the brim. I am not lying when I say it takes me a good 30 to 45 minutes to finish it.

What to Top With

Because it is so low calorie for the amount of volume it packs, there is plenty of room for fun top toppings too! This is where you can get creative depending on your nutrition goals or how extravagant you want to be. The possibilities are truly endless! Some of my favorite go-to toppings are:

  • Peanut butter (a no brainer)
  • Cereal (that crunch topping brings a whole new level to it!)
  • Peanut butter powder (if you are trying to keep things lower in fat)
  • Sprinkles
  • Fruit (fresh or frozen)
  • Marshmallow fluff
  • Protein bar chunks
  • ….and the list goes on!

Tips For Perfecting Consistency:

Protein fluff still very icy? Let me tell you, this isn’t how it should be! Here are some helpful tips that have helped me evolve my protein fluff from the sad icy fluff the first couple of times I experimented making to the delicious, creamy consistency now.

  • Make sure you have a good, high powered blender or food processor. This is probably the most important tip of them all. When I first tried to make, I was using an old blender and no matter what I did, I could not get all the ice to crush. Invest in a good quality blender (or food processor like I did) if you don’t have one already. Trust me, it will be worth it and you will use it more than you think!
  • Make sure you are using freshly made ice. Sounds weird, but if you use ice that is super frosty and has been in your ice cube tray for a while, it won’t crush as well.
  • Make sure you use a high quality, whey+casein blend protein powder. Regardless of your ice and blender, if you you don’t have use a protein powder that has quality ingredients and blends well, the fluff just won’t turn out. I mean, it is the main ingredient after all! Also, oddly enough, I have found chocolate protein powder to not blend as well as other flavors. Not sure the reasoning behind this, but something to consider!
  • Make sure the amount of each ingredient used is precise! As with any recipe, there needs to be accuracy in the amounts of each ingredients used to ensure desired consistency. This is especially true for this recipe in regards to the amount of milk and ice.

Ingredients Used:

  • PEScience protein powder – this is always the protein powder I recommend for taste and quality of ingredients. There is no grainy or protein texture and no matter what I am using it for, it always blends so well!
    For all Pescience products, you can use code “LaurenFitFoodie” to save 15%.
  • HIIT Nutrition Jet Black Cocoa (optional topper)- this is the black cocoa I use for everything. It makes for a yummy chocolate topper when combined with peanut butter powder. I like how this brand has a higher protein content than others on the market. $6.99/bag and worth every penny.
    For all HIIT nutrition products, you can use code “LaurenFitFoodie” to save 15%.
  • PBfit (optional topper) – I use this peanut butter powder a lot for both baking and for adding on top of my fluff and jello yogurt bowls. High protein and low fat compared to normal peanut butter but similar flavor. Since I use it so frequently, I order the big tub from Amazon.
  • Xanthum Gum – a thickening product. A little goes a long way so I would recommend adding slowly, as you don’t want to add too much. Otherwise, the texture starts to get a little weird.
  • Butter extract – I use both McCormick and Watkins brand interchangeably. Both are great and oh my goodness I cannot tell you the difference this addition makes! Butter-flavored explosion. My secret weapon right here!

Kitchen Tools Used:

  • Food Processor – whether you use a food processor or a high-power blender it doesn’t matter! You will just need a device powerful enough to break all the ice up and blend into a creamy consistency. I used to have a crappy one and I could never figure out why my fluff was so icy – not anymore!
  • Mini spatulas – I use these for so much with all my baking and nightly fluff! They work great to get out all of the fluff so that you aren’t wasting a single drop 😉

As always, if you make, tag me on Instagram (@Laurenfitfoodie) because I absolutely love seeing your yummy recreations!

How to make the best protein fluff

How to make the best protein fluff

Yield: 1
Prep Time: 10 minutes
Total Time: 10 minutes

This low calorie, high volume frozen treat is a staple for many dieters and it's no wonder as to why! It's sweet and creamy - which is perfect to curve your sweet tooth - and packs lots of protein while keeping carbs and fats low. Meaning there is plenty of room left for fun and tasty toppings as well! 😉


  • 1 scoop (30g) protein powder (see notes above regarding what kinds/flavor to use). For this recipe I used PEScience snickerdoodle
  • (10g) sugar free jello pudding mix (I used butterscotch)
  • 19 to 20 (300g) ice cubes
  • 1/2 tsp (2g) xanthum gum – anything more and things will start to get weird
  • 1 tsp (5 mL) butter extract
  • 1 to 2 tsp (5-10 mL) liquid sweetener to taste
  • 1/2 cup (120 mL) unsweetened almond milk


  1. Add ice cubes to food processor or high-power blender.
  2. Pulse on the highest power for about 3 seconds 10 to 15 timesYou will want all ice cubes to be crushed and in a snow-like consistency.
  3. Add in the protein powder, pudding mix, almond milk, sweetener, and butter extract.
  4. Blend on the lowest speed for 5-8 minutes. In this time you will see the fluff double and then triple in size.
  5. Stop the processor. Using a small spatula or spoon, scrape the remaining ice and ingredients from the sides into the rest of the fluff.
  6. Add in the xanthum gum. Pulse again for 2-3 seconds for about 10 times or until mixture is smooth and everything is mixed in.


  • MFP entry: Lauren Fit Foodie Protein Fluff

Nutrition Information
Yield 1 Serving Size 1
Amount Per Serving Calories 154Total Fat 3gCarbohydrates 8gProtein 24g

You may also like


Bonnie June 4, 2020 - 12:13 am

This is great, thank you! How do you save your other 3 servings? Freezer? Wasnt sure in the consistency the next day.

Lauren June 4, 2020 - 12:23 am

Hey Bonnie! Of course! It actually makes 1 serving, I am not sure how that 4 got there, but I fixed it haha definitely best eaten right out of the blender! 🙂

Kyla June 4, 2020 - 3:12 am

The directions say to blend at the lowest speed? I just wanna make sure that’s right because most people say to blend on the highest. I’m sorry, just wanna make sure

Lauren June 5, 2020 - 5:16 pm

Hey Kyla! Yes the lowest speed! I have found this to make the biggest difference in consistency! When you do it on high, the blender/food processor gets overheated, which carries over to the fluff. Keeping it on slow (for a longer period of time) keeps it nice and frozen 🙂

Catherine Johnstone June 4, 2020 - 3:11 am

Hi Lauren this was great. Can I ask where you get your butter extract from? Do you order it online and have a preferred brand?

Lauren June 5, 2020 - 5:15 pm

Yes I get it online! I can’t always find it at the store so it just makes it easier (and less stressful). I love both McCormick and Watkins brand and I get off amazon. If you scroll up and look under “Ingredients used,” you will see them there. If you click on the names, it takes you right to the page the ones I order. 🙂

Brandi June 4, 2020 - 6:39 pm

Is there a way to use less protein and still come out the same? Or should I add more of a specific ingredient?

Lauren June 5, 2020 - 5:19 pm

I do adjust the amount of ingredients when I need more or less protein! I will add more of the sugar free pudding mix and less protein powder. The amount of each depends on how much protein you do want to use, but I would substitute gram for gram.

GABIE June 8, 2020 - 9:43 pm

Can you make this without the extract and Xanthum Gum or will it turn out totally different?

Lauren June 8, 2020 - 10:08 pm

Even without both of those it will still turn out yummy! You can always use vanilla instead of butter extract too.

Nikki June 8, 2020 - 1:54 am

Can I ask what kind of food processor you use? In the market for a better one!

Lauren June 8, 2020 - 10:07 pm

Hey Nikki! I’m not sure if you saw, but I linked the one I used in the post above! I would definitely recommend getting at least a 7-cup – it makes a lot!

Heba June 9, 2020 - 8:39 am

Thank you for sharing this recipe. What can I use instead of Xanthum Gum?

Lauren June 14, 2020 - 5:56 pm

Hey Heba! There isn’t really an equal replacement for Xanthum gum as it used to thicken the recipe. Corn starch or potato starch may be able to make it more thicker. But it will still be good even if you omit all together!

Cassie June 9, 2020 - 9:12 pm

Substitutes for the sugar free pudding mix? We don’t have that in Canada

Lauren June 14, 2020 - 5:58 pm

I know you would be limited on flavors, but sugar free hot cocoa mix is a good sub.

Jen July 22, 2020 - 7:12 pm

You can order that on low carb websites 🙂 Like Low Carb Canada or Low Carb Grocery. I have, lots of times!

Lauren July 27, 2020 - 6:47 pm

Thank you for letting us all know that Jen!

Tanya June 15, 2020 - 11:06 pm

I have a nutri bullet. It’s not 7 cups tho so I’m worried about how much to make.

Lauren July 27, 2020 - 6:48 pm

Maybe cut everything in half? This recipe usually leaves about an inch of room of my 7-cup processor once its done.

Maggie November 16, 2020 - 6:49 pm

Can vegan protein powder be used?

Lauren November 19, 2020 - 2:37 pm

I haven’t tried it personally with vegan protein but I don’t see why not!

Dave June 30, 2020 - 7:35 pm

Hello, I make this all the time but am curious why you recommend the xanthum gum at the end? Does it change the consistency? Also have you experimented with more or less liquid/ice? Thanks!

Lauren June 30, 2020 - 8:17 pm

Hey Dave – in my opinion, it just tastes better when I add at the end! I find it to have more of an authentic taste (less “gummy”) that way because the xanthum gum didn’t get blended in as much.
And I have some. Sometimes I will add a bit more almond milk. But mostly I have been adding some frozen riced cauliflower in as well to make it creamier! For that I will do 250g of ice and 50g frozen riced cauliflower instead.

Megan July 15, 2020 - 12:59 am

Hey there! For those who cannot haven’t whey, have you tried a vegan protein powder?

Dave July 15, 2020 - 12:57 pm

I use MRE Lite which is non-whey and it works well for me.

Christine July 24, 2020 - 7:23 am

Just curious, why the pudding mix? What does that add to it?

Lauren July 27, 2020 - 6:50 pm

It adds flavor, but it’s main purpose is that it helps greatly with the texture. Makes it less icy and more creamy!

KD July 27, 2020 - 4:44 pm

I havn’t been able to track down the butter extract in Canada. Any good substitutions for this?

Lauren July 27, 2020 - 6:52 pm

Not even on amazon? You can sub with any extract! I will do vanilla sometimes, cake batter extract sometimes, i’ve even done almond! You don’t need it for this recipe but it does add some good flavor!

KD July 28, 2020 - 7:18 pm

They have it on Amazon Canada but the cheapest was $26! The two brands linked above are $45 and $65 on Amazon Canada 😐 and I wasn’t able to find anything in store. I will try other flavours! Thanks!

alexis fass July 31, 2020 - 11:25 am

Could you use equal instead of the liquid sweetener? Also would I be able to use a nutri bullet or are they to OK powerful? They don’t have a slow speed

Erika August 12, 2020 - 8:29 pm

omg pes snickerdoodle cookie bowl #gamechanger
Will it work with high quality pure isolate protein powder too? Fluff bowl is goig to rival my frozen smoothie in a yeti cup eaten with an ice tea spoon (my faux peanut butter chocolate frosty) wowser this was a nice change of pace. I have been craving cool whip, this does it for sure!

Angela howard August 20, 2020 - 12:02 pm

I’m new to experimenting with xanthium gum, love my protein fluff! Have you tried pre making it and packing it somehow? Just curious if I can prep it and bring it to work, could I freeze it, how would the consistency hold up? I have a fridge and freezer at work, im so addicted I don’t want to miss out on my dessert! Lol

Lauren August 31, 2020 - 6:12 pm

Haha! I know what you mean! I haven’t tried storing it and transporting it but as long as you kept it in the freezer and the trip to work wasn’t too long I think it would hold up well!

Margaret McCarthy September 8, 2020 - 5:41 pm

Delicious! I love this recipe and make it basically everyday with various toppings. 🙂

Margaret McCarthy September 8, 2020 - 5:41 pm

Delicious! I love this recipe and make it basically everyday with various toppings. 🙂

Jill Byron September 8, 2020 - 5:57 pm

Let’s be real cravings can be a real pain… especially in a cut. Legit protein fluff is the solution. When I want desert I tend to eat with my eyes so I want volume and quantity! This provides that in the best way. Has volume but super macro friendly. You can play with favors as well with different protein powders and toppings. My recent obsession is Pescience snickerdoodle. Cheesecake pudding mix and Cinnamon Toast Crunch to top off off. This recipe needs to happen in EVERYONES LIFE… now… possibly tonight!! Bonus super easy to make.

Kim September 8, 2020 - 6:19 pm

Fluff is the best! Thank you for the recipe! This has certainly made me excited for a healthy dessert! And the volume is out of this world😍

Krystie Kramer September 8, 2020 - 6:41 pm

This recipe is amazing! Such a large volume for great macros and then you can add any toppings you want! I’ve been eating it every night for a macro cap

Mackenzie September 8, 2020 - 7:59 pm

This is the best, no fail recipe for protein fluff!!! I have made a few different variations, and this is GOAT.
So, thank you for sharing your recipes. P.s I bought your cookbook today! 💛

Shelby September 8, 2020 - 8:40 pm

Literally just made the hubby order xantham gum from amazon so I can make this!! 😋😋

Mackenzie September 8, 2020 - 9:01 pm

This fluff recipe is one of the best ones I’ve tried! It really is no-fail. I appreciate all the time and thought you put into your recipes, and even better…sharing them!
P.s I just bought your cookbook!

Kerry September 8, 2020 - 9:21 pm

Woot woot! The Best!! Such a detailed recipe and tastes amazing!!!

Jennifer September 11, 2020 - 10:51 pm

Thank you so much for this! Made this today, but using these ingredients only:

– 1 1/2 tablespoons Gelatin bloomed in 1/2 cup Water for 5 minutes.
– 300 grams Ice Cubes
– 45 grams Canadian Protein All Natural Grass-Fed New Zealand Whey Protein Isolate (Stevia)
– 1 1/2 teaspoons Instant Coffee
– 10 shakes Cinnamon Powder
– 1/4 teaspoon Almond Extract

I followed the directions in your recipe, using my 14-cup Cuisinart Food Processor. I then placed it in the freezer for 1 hour and an amazing frozen top crust formed! Sooo delicious!!!

Kathryn Martin September 17, 2020 - 3:53 am

Lauren! This is so good! I made it and shared it with my husband and we both couldn’t finish our bowls! He asked for a key lime pie one. Any ideas ?!! Thanks so much for all your recipes!

Lauren September 25, 2020 - 1:08 am

Hey Kathryn! I am so happy to hear that! Oh yes!! I would use vanilla or cake pop protein powder, sugar free cheesecake pudding mix and maybe 3-4g of lime sugar free jello mix. I haven’t tried it and amounts may need to be adjusted but I think it could work! And then if you made some kind of heathy cheesecake (like my cheesecake bars into key lime ones) to put on top for some texture!😍

Danna September 18, 2020 - 11:32 pm

What kind of liquid sweetener do you use?

Lauren September 19, 2020 - 1:26 am

I use liquid stevia! Like this one I order off amazon:

Lauren September 25, 2020 - 1:00 am

Stevia! Like this one:

Michael November 18, 2020 - 8:36 pm

I have an allergy to almond milk. Could I in theory use flax protein milk or ripple pea protein milk in substitute?

Lauren November 19, 2020 - 2:36 pm

Sure! Honestly, I think any milk should work. I’ve tried it with cashew, oat and normal dairy milk and they all work great.

Doris December 6, 2020 - 3:17 pm

I love love love this recipe. It’s always my go to after a hard workout, since it is super filling (at least for me) and it tastes so good! I will admit that I change a couple things, I completely leave out the extract and the sweetener, mostly because I find most protein powders already too sweet for me. I just add another 10-15 ml of almond milk to make up for the loss of liquid. And I also make only a 1/4 of the recipe at a time because I made the full recipe a couple of times and was always full before I even managed to eat half of it. I only have a high speed blender, but it still turns out super fluffy and between the texture of a ‘nice cream’ and a whipped cream which I love. I highly recommend this recipe!

Lauren December 8, 2020 - 7:42 pm

I appreciate this review Doris! I agree, depending on what protein powder I use, I will sometimes leave the sweetener out. Thank you for sharing with everyone how you go about making yours! 🙂


Leave a Comment

%d bloggers like this: