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How to Make Protein Fluff – Amazing Low Calorie, High Protein Dessert

In the video the recipe is shown at 3:22

I don’t normally use protein powder because I feel getting my protein from real food is much tastier and more filling. However, next week I’m going on vacation to a place where I won’t be able to eat 450g+ of meat every day so I’ll have to use a supplement.

And now that I bought this protein powder I might as well try some new recipes. And the first one I wanted to try is Protein Fluff !

I’ve been curious how this tastes ever since I saw it promoted on 2 years ago. I had to try it out.

The verdict? It’s pretty amazing! I think calorie per calorie this is the most satiating food I’ve ever tried, not to mention dessert.

How to Make Protein Fluff (like in the video above)

Martin Berkhan gives this recipe on his site:

*It’s essential to stick to the quantities given below. Otherwise the protein won’t fluff.

~40 g protein powder. Works best with Casein Protein and some whey protein brands but not all of them. You can try making it with the protein powder you normally use and if it doesn’t work get some casein protein.

200 g thawed and mashed berries: strawberries, raspberries or blueberries. It may work with different types of fruit as well but I haven’t tried it.

0.5 dl (or 1.7 ounces) skim milk. You can use any liquid (including diet soda if you want to make is as low calorie as possible) but I think skim milk will make it the most delicious.

Sweetener (optional)

What I did in this video: 30 g protein powder, 125 g berries, 1.25 dl (4.25 ounces) skim milk.

Other recipes for Protein Fluff I found online

After I posted the video I looked for other protein fluff recipes and I was amazed what some people were able to do.

This is crazy:

The guy makes a giant bowl of protein fluff for only 80kcal ! I’m going to have to try that out as well.

This one is amazing as well !!

Apparently it can works well with whey too if you use a thickening agent like Xanthan Gum. And look it works very well with a banana too.

This one seems very interesting as well. It’s higher calorie but I bet it tastes the best of the bunch.


Have you ever tried protein fluff? Let me know in the comments below. If you have a special recipe for this stuff please share ! 


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  1. Tracey on August 5, 2015 at 1:18 pm

    Can’t wait to make this! Wish I had the little mixer gadget you have 🙂 I hope you have a wonderful vacation! Curious what different type of food you’ll get to eat there. Btw: I love your message about not wanting to push supplement use.

    • Radu Antoniu on August 7, 2015 at 7:06 am

      Thanks Tracey!

      Ideally for protein fluff you’d use this kind of mixer. This way you can let it work without having to hold on to it like I did haha

  2. will robinson on June 12, 2016 at 3:16 pm

    What is protein fluff used for….is it a toping or do you just eat it?

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