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But when it comes to making the PERFECT protein pancake recipe, the quality and type of protein powder can make a world of difference.

In terms of quality, I use Transparent Labs. The protein is science-backed and thoroughly tested by independent scientific advisors.

Nearly everyone takes and uses whey protein powder in recipes.

While it can be used, casein works a bit better even though both proteins are derived from milk. Whey and casein have distinct properties that influence the quality of baked goods.

Let me help settle this for you – casein protein powder is by far superior to regular whey protein in baked recipes.

Here are 5 reasons casein protein powder is better to use for protein pancakes:

Texture & Consistency Rule

Protein pancakes MUST be fluffy just like regular pancakes. Casein is thicker than whey when liquid is added. This makes the batter closely resemble a traditional pancake mix which in turn gets you fluffier pancakes!

Moist NOT Dry

If you’ve tried protein pancakes before, you’ve probably noted that they can be on the drier side. I know you know what I mean – those pancakes are so dry that we tend to drown them in syrup and sauces. That’s the whey!

With Casein protein, it can gel and retain moisture, ensuring that your protein pancakes are moist and soft.

Heat Resistant

Now let’s get scientific! Because of the molecular structure of casein protein, it can withstand higher temperatures much better than whey protein.

What does this mean? It means that when baking, casein protein remains stable. It ensures that the nutritional value is preserved and the finished baked products tastes good.

Feel Fuller for Much Longer

Just like cottage cheese, casein protein is slow-digesting, meaning it releases amino acids gradually. As a result, you feel fuller much longer, curbing the appetite to avoid eating something sweet. Great as a breakfast meal or any time of day!

Mild Flavor

Baking requires flavor balancing. Casein protein has a milder taste compared to whey protein. This helps ensure that the taste of your protein pancakes does not overpower the flavors of other added ingredients.

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When it comes to perfecting your protein pancakes, casein protein powder is the proven better choice. BUT – whey protein powder is just fine to use as well.  You just have to add more liquid since casein protein powder tends to be thick.

But in the end, casein’s texture, heat stability, moisture, and mild flavor ensure that your protein pancakes are loaded with muscle-building protein, and perhaps most importantly, delicious.

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It’s no secret that nice cream has become a delicious dairy-free and healthful alternative to traditional ice cream. Traditionally it’s made by blending frozen bananas and plant based milk to create a creamy texture akin to dairy ice cream.  The only difference – it’s a fraction of the calories and often more nutrient-dense.

This nice cream takes a different approach by combining 3 main ingredients that pair well together:

Orange + Ginger + Vanilla

I hope to make you a believer by the end of this!

Why this Flavor Pairing works

Oranges have a zesty and tangy flavor profile.  The bright citrusy notes are refreshing, which is why it’s such a popular drink in the morning.

Ginger is spicy and earthy.   Depending on the dish, it can be warming so it adds complexity to the flavor combo but it works.

Vanilla is naturally and subtly sweet, very aromatic, and has a calming presence. And using Transparent Labs French Vanilla flavored protein exaggerates these undertones while also making the nice cream more nutrient dense.  The protein powder also helps make the consistency of nice cream creamier since the powder absorbs excess moisture.

It’s Good for Your Health

This nice cream is loaded with vitamins. Oranges provide vitamin C to strengthen immunity.  Ginger has anti-inflammatory and digestive aid properties so this would be a perfect post-workout treat.  And the French Vanilla protein powder helps with muscle repair and growth.  Not to mention, you get more protein per serving than traditional dairy ice cream.

So basically, we just transformed ice cream into a bowl of health!

It’s Easy to Make So Why Not?

Nice cream is simple to make.  Just blend frozen peeled oranges (clementines), add coconut cream instead of dairy milk and process it in a blender or food processor.

To get the most flavor, I like to blend 1 -2 orange peels and the raw ginger by itself before adding in the frozen oranges.  Doing it this way better ensures that orange and ginger are spread throughout and not clumped together.

Since Transparent Labs French Vanilla protein powder is already sweet, you can technically save on some sugar calories by not adding additional sweetener if that’s important to you.  (Spoiler: I added a tablespoon of agave to mine ).

Give this recipe and others a try when you’re craving dessert – it’s delicious and nutritious and tastes just as good as it looks.

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This combo forms a nutrient-dense and high protein breakfast that not only satisfies your taste buds but also keeps you energized and satiated for hours.

Grass-Fed Advantage

The main reason I enjoy and prefer Transparent Labs whey protein powder is because it’s high quality grass-fed protein.  Grass-fed protein powder sourced from pasture-raised cows provides a superior protein option.  It is rich in essential amino acids so it ensures your body receives a complete protein profile, organic compounds essential for bodily functions.  When mixed with Greek yogurt, which is already high in protein, this breakfast supports muscle repair, sustains energy levels, and promotes overall well-being for hardcore fitness enthusiasts or those juggling hectic schedules.  Regardless of gender – men and women can benefit!

Sustained Energy Release

Mixing protein powder with Greek yogurt that has a healthy amount of slower-digesting protein, there is a gradual digestion of proteins and a steady release of energy throughout the morning.  This sustained energy release helps curb mid-morning hunger pangs, making it easier to resist unhealthy snacking and maintain focus and productivity.

Weight Management & Satiety Management

By mixing grass-fed protein powder with Greek yogurt, you have a satisfying breakfast that helps keep you full and satiated, reducing the chances of overeating during later meals.  Additionally, the protein helps preserve lean muscle mass which supports a healthy metabolism.

Digestive Health Support

Greek yogurt is loaded with probiotics to promote a healthy gut microbiome, aid digestion and enhance nutrient absorption.  Pairing it with grass-fed protein powder not only boosts your protein intake so you can reach daily protein goals a bit easier; but also provides essential amino acids to further bolster digestive health.

Quick & Convenient

For those leading busy lives, this breakfast option is a lifesaver! Preparing a delicious high protein blend with grass-fed protein powder and Greek yogurt takes only minutes, making it an ideal choice for rushed mornings.  While you can also customize this blend by adding fruits, nuts, or seeds for added nutrients and flavor; but, this tiramisu protein parfait uses low-calorie oat biscuits/crackers instead to get as close to the tiramisu flavor as possible.

So whether it’s this recipe or other protein powder recipes, combining grass-fed protein powder with Greek yogurt, you create a high protein breakfast meal with a complete protein profile that sustains energy release, helps with weight and satiety management, and supports digestive health.   Plus, it takes less than 10 minutes to make so what’s not to love?

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Everyone likes a thick and chunky ice cream, so there’s no reason why protein nice cream should be any different!  If you’re wondering how to get that textural quality you love in your favorite store-bought brands, I got you – it’s MUCH easier than you think.

The Holy Trinity of thick & creamy protein ice cream

There are 3 main ingredients in protein nice cream that give it this thick texture: frozen bananas + peanut butter (or any nut butter) + good quality protein powder.  Here’s the breakdown!

1. Frozen bananas: When you blend frozen bananas, they break down into tiny particles that are coated with…? you guessed it – banana’s natural sugars!  Just like in store-bought ice cream, these sugars act as a natural “antifreeze,” preventing the particles from fusing back together into a solid block of ice. This results in a thick, creamy texture rather than an icy one.  Same thing happens when you blend other fruits like mango which has a high sugar content.
2. Peanut Butter:  Nut butter is simply a mixture of nuts and fat. Fat is an emulsifier that helps to create a smooth, creamy texture when it’s mixed with other ingredients – think of your favorite curry dish or a stew. The peanuts add body and thickness to the protein nice cream.
3. Protein Powder: When you add grass-fed whey protein powder to the mixture, it absorbs some of the excess water from the fruit and almond milk, thereby creating a thicker consistency.  Why?  Proteins are able to form a network that traps water, causing the mixture to thicken.Remember that not all proteins are the same! The type of protein powder you use can also impact the texture; for example, whey protein tends to give a creamy, milky texture, while others…may yield a grainy, chalky texture.

And there you have it! The trifecta to making chunky, creamy store-bought protein nice cream at home! It’s the balance of water, fat, sugar, and protein that gives you the texture you’re experiencing.

You’re going to absolutely LOVE this one – it’s a perfect combination of creamy, chunky and crunchy!

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