From breakfast to baked goods, you will find that protein powder is used often in Dashing Dish recipes. For those new to using it, protein powder can be tricky to work with! Today I’m answering the most common questions we get about protein powder and covering everything you need to know about using it!

Q: Why use protein powder?
A: Protein powder is a terrific way to “boost” the nutrition content of recipes, and it is especially helpful to balance the macronutrient ratio of recipes which are typically higher in carbs. You can read more here about the benefits of eating enough protein from whole food sources and by supplementing with powders. Additionally, protein powder comes in a variety of flavors and is often sweetened, so another benefit is that it can lend yummy flavor and sweetness to a recipe (without the need for sugar).

Q: What protein powder(s) do you use in your recipes?
A: Unless otherwise noted in the footnotes, most of the Dashing Dish baked goods (this includes things like pancakes and microwave treats like mug cakes or cookies) will work with whey, a whey/casein blend, or powdered peanut butter. Sometimes veggie / vegan proteins will work in baking as well. Any type of protein powder will work in the Dashing Dish protein shake or no-bake recipes.

Q: What specific protein powder(s) do you recommend?
A: Which type you should select will depend on how you plan to use it, as well as any potential allergies or dietary restrictions you may have (more on both below). Other than that, just choose one(s) that you enjoy the taste of, and preferably one(s) without a long list of added ingredients or anything artificial. Look for natural sweeteners like coconut sugar, or sweetener substitutes like stevia or monk fruit.

Katie’s current favorites:

• Ancient Nutrition or Left Coast bone broth (chocolate only; vanilla is not recommended).
• KOS Organic plant protein.
• Teraswhey simply pure whey (vanilla or chocolate).
• Momsanity Momfuel plant and collagen blend.
• PBFit or Protein Plus powdered peanut butter.

Note: You can find links to all of Katie’s favorites on the Dish List, which is updated regularly as she comes across new things.

Sarah’s current favorites:

• Amandean marine collagen.
• PB2 peanut powder.

Kaci’s current favorites:

• The Ambrosia Collective Planta (PB&J, Banana Maple French Toast, PB Banana, Gingerbread, Blueberry Scone).
• Equip Foods beef isolate (Chocolate).
• Vegan Smart pea protein (Vanilla).
• Vital Proteins collagen powder.
• PB2 peanut powder, PB2 cashew powder, and PB2 almond powder (they make ones with no sugar, so check labels).

Q: Do protein powders have an aftertaste? Which ones taste best?
A: When it comes to taste, there are certainly some brands and types of protein that are better than others, but this is also very individual! Strange flavor and/or aftertaste can be related to the type of protein itself, but it can also be from the other ingredients—especially if the product has artificial sweeteners. Don’t write off all brands if you’ve tried a type of protein that you did not care for; try a couple and you’ll know for sure if it’s the protein or another ingredient that was the problem. Whey and casein can sometimes have a slight taste to them depending on brand and flavor, but are usually the least likely to have a detectable taste. Plain collagen powder is tasteless. Bone broth often has a strong flavor that some don’t care for. Veggie and vegan can as well, but not all of them do; it depends on the brand and type. I personally love the slightly earthy taste of brown rice protein. Beef protein isolate actually tastes nothing like meat! The brand I purchase always just tastes like the flavor with no aftertaste. Powdered peanut, almond, and cashew products all taste like their respective ingredient, and don’t have an aftertaste. Overall, flavored protein powders are your best bet. They usually make most types very yummy—some even taste like dessert or cake mix! Again, just with all food preferences, taste is so individual. You may want to start by ordering sample packets instead of full size containers until you find ones you like. If you have tried some and thought they were yucky, don’t give up!

Q: Is a recipe with protein powder safe to give to my kids?
A: Some protein powders do have weird ingredients in them, so you might want to check labels and ask your pediatrician if you aren’t sure! The protein powders recommended above all have very minimal, clean ingredients. The ones that Katie has on the Dish List are ones she uses for her whole family. If Katie makes something specifically for Maddie, she will often use powdered peanut butter as the protein powder since it has only one ingredient—peanuts!

Q: What is the difference between kinds of protein powders and what’s their best use?
A: Besides simply coming from different sources, each type of protein has its own unique tendencies which make it suitable for some uses and not others.

• Whey protein comes from dairy (cow or goat’s milk). It makes a pretty decent flour substitution as long as you don’t use too much of it because it will dry things out. It’s also great for shakes and no-bake recipes (as long as you add enough binders as it’s runny when wet).
• Casein protein is also a dairy protein, but it’s almost the opposite of whey in behavior. It holds its shape when you add liquid and bakes very moist (usually too moist to use without whey to balance it out). It can also be used for shakes and no-bake treats.
• Whey/casein blends have a mixture of both proteins and are ideal for baking, but they can also be used for shakes and no-bake recipes.
• Bone broth protein can come from poultry (chicken) or bovine (cattle) sources. The flavored kind works best for protein shakes and no-bake recipes, but you can also add a small scoop or two when baking. The unflavored kind can be added to savory recipes.
• Veggie / vegan blends (pea, brown rice, hemp, etc.) will sometimes work in baking, but absorb more liquid and hold shape like casein when liquid is added. This means that more of the wet ingredients may be needed and/or that the result might not ever cook to fully set. That said, sometimes they work really well, and make a very moist final baked product! They always work well for no-bake recipes. You can even add water or almond milk a little bit at a time and they will make a thick frosting!
• Collagen powder is unique in that it is tasteless (some do come flavored) and dissolves easily. It won’t work as a flour swap in baking because it doesn’t act like flour the way others do, but you can add 1-2 scoops to batter when baking (as long as you don't replace dry ingredients with it). You can add it to coffee, shakes, soups, sauces, yogurt, no-bake recipes, and more—without even noticing it.
• Beef protein is like whey in that it stays runny when liquid is added. But even more so, and is therefore not the best for baking, but it makes great shakes and no-bake recipes.
• Egg white protein can be used in baking, but not as a flour substitute as it will make things gummy. The purpose (of the plain unflavored kind) is to be reconstituted with water to replace liquid egg whites. It does not work to replace whole eggs as there is no fat in it. While it will not work as a flour substitute in baking, the flavored ones can be used for shakes and no-bake recipes.

Q: When I tried baking with protein powder, it didn’t turn out (rose in the oven then deflated as it cooled, came out too wet, came out too dry, stuck to the pan). What went wrong?
A: Deflating is common with protein baking and often can’t be avoided. This is because protein powder and the kinds of flour used in Dashing Dish recipes (oat flour, coconut flour, or almond flour) don’t have gluten which is what makes baked goods hold their shape. Something like protein muffins or bread may look a little funny when it deflates, but will still taste delicious!

If something ends up too wet or too dry, it could be one of a few things. First, that your protein powder scoop size was different. 1/4 cup protein powder is equal to about one 30g scoop. Some proteins have smaller scoops and you’ll need to use two. Second, it could be powder type used. Whey protein isolate tends to be more dry when baked than a whey and casein blend, so it’s very important not to over-bake. Veggie / vegan proteins can sometimes end up too moist. Finally, it could be that the ratio of other ingredients was the issue. Usually this will be because flour was measured incorrectly (packed vs unpacked, etc.), but it could be that something like a variation in egg size was to blame.

To avoid sticking, parchment paper can be used in loaf or square baking pans. Parchment muffin liners are best for muffins, but silicone also work well. However, they sometimes cause mushy bottoms if you let muffins cool inside instead of transferring to a baking rack. They can also be annoying to clean. Silpat mats or parchment paper work well for cookies or scones that are baked on sheet pans.

Q: Why do some protein powders work well in baking but others don’t? Does it matter which kind I use for no-bake recipes?
A: Protein powder types all absorb liquids differently. If you’ve ever used coconut flour, you likely understand how much liquid it absorbs as compared to oat flour or regular flour. With protein types, it’s much the same way! For example, whey and beef protein stay runny when liquid is added, while powdered peanut butter, casein, and veggie / vegan protein will get thick like frosting and hold shape. Whey protein can sometimes end up very dry in baking, unless enough moisture is added from other ingredients. Casein and veggie / vegan protein sometimes work in baking, but other times will be too moist. A whey and casein blend will be great for baking because of the balance. As long as you add enough thickeners or adjust the liquid ingredients, any protein works for no-bake recipes. The Dashing Dish recipes have these issues in mind, but results can still vary depending on what kind you decide to use.

Q: Can I add protein powder to recipes that don’t have it?
A: Sometimes, yes! If a recipe calls for 3/4 cup flour, you can usually swap 1/4 cup of the flour with 1/4 cup (or one 30g scoop) of protein. If it calls for 1 1/2 cups flour, you can usually sub 1/2 cup (or two 30g scoops) of protein.

Q: Can I leave it out if a recipe calls for it?
A: You can almost always swap the amount of protein powder called for with equal amounts of flour. Simply replace it with the same type that is already being called for in the recipe. Keep in mind that the amount of wet ingredients might need to be adjusted. If you prefer not to use protein powder in a shake / smoothie recipe, you can use cottage cheese or yogurt instead.

Q: What if I have food allergies?
A: For those with food allergies, there are so many protein powders to choose from these days that you should be able to find one that meets your needs! Avoid whey and casein if you can’t have dairy. Check the source of collagen if you are allergic to shellfish (some are marine sourced instead of being derived from poultry or bovine sources). Egg white protein, powdered peanut butter, beef, bone broth, and vegetable / vegan blends are suitable for those who can’t tolerate dairy (as long as there is no dairy in the other ingredients). If you are allergic to peanuts, you can swap powdered peanut butter for powdered almond butter (not the same as almond flour) or powdered cashew butter. Always check the label on the protein powder and its full ingredient list if you have an allergy of any kind (the same as you would any other food).

Q: Why are some protein powders so expensive?
A: Sometimes this is due to the ingredients used. If a company has to pay a premium for hard to find or quality ingredients, the price often ends up being higher. Other times, you may be paying a premium due to marketing, so be wary! Regardless of what kind of protein you’re looking to use, there are affordable options available without having to sacrifice quality or taste. You may also find that buying in bulk, or from certain retailers saves money. Compare prices on the company’s site, Costco/Sam’s Club, as well as other online retailers like Amazon, Vitamin Shoppe, Vitacost, Thrive Market, etc. It may also be worth subscribing to the email / newsletter list when you find your favorite brand(s). They will often send special discounts and deals not available anywhere else, especially around holidays.

So there you have it! Katie and I have both done a lot of trial and error with protein powder, so hopefully you won’t have to. You can always email me kaci@dashingdish.com if you have more questions!