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)
- 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.
- 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!
- 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
- Add ice cubes to food processor or high-power blender.
- Pulse on the highest power for about 3 seconds 10 to 15 times. You will want all ice cubes to be crushed and in a snow-like consistency.
- Add in the protein powder, pudding mix, almond milk, sweetener, and butter extract.
- Blend on the lowest speed for 5-8 minutes. In this time you will see the fluff double and then triple in size.
- Stop the processor. Using a small spatula or spoon, scrape the remaining ice and ingredients from the sides into the rest of the fluff.
- 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 InformationYield 1 Serving Size 1
Amount Per Serving Calories 154Total Fat 3gCarbohydrates 8gProtein 24g