protein fluff

35 Protein Fluff Recipes – Easy, Low Carb and Healthy

protein fluff

Two days ago I had never heard of protein fluff. I guess that’s because I’m not so focused on low carb type eating.

I do have a problem with ice cream though. You can say I’m a bit of an addict.

So when I saw the new Halo Top ice cream out there offering low calorie, high protein “ice cream” I got excited. Then I tried it. Sorry Halo Top, to me it’s disgusting.

I put “healthy” ice cream on the backburner for awhile. Then while wandering the internet I came across protein fluff.

Not a fan of gelato, this looked like another ice cream sham to me. But I like to experiment so I gave it a try.

It was beyond my wildest expectations. You canh cram all the healthy items found in a smoothie (high antioxidant berries, protein) while keeping it low calorie. Plus, and this is the big one, it’s more filling than smoothies.

The air fluffing fills you up and if you eat enough of it (about 250 calories worth) you’ll be full for quite awhile.

So read on and see some of my best protein fluff recipes.

How many ingredients do you need?

Protein fluff only requires a minimum of two ingredients – protein powder and liquid. However, just protein and water isn’t very tasty.

To make it easy and tasty we’ll be using flavored plant-based milks and xanthan gum.

Do you need xanthan gum?

No, you don’t need xanthan gum to make protein fluff. It just makes it much easier to fluff. With it you can use just about any blender to make it. Without it you’ll need a food processor. Plus you’ll have to be pickier with the type of protein.

Some proteins will still fluff well without xanthan gum. Some won’t.

To make the recipes you’ll find below, we used many different types of protein. We took advantage of all the wild flavors out there. To make fluffing easy, we’ll add xanthan gum to all of them.

If you want to make your own protein fluff recipes, we suggest you do the same.

Should I use casein protein or whey protein?

Casein protein will fluff easier than whey protein if you choose to leave out the xanthan gum. Again, we want you to start with using the whey protein you have on hand. Add xanthan gum and fluff magic happens.

If you choose not to use xanthan gum then go casein. The downside is you won’t have as many flavor options.

How do I make it vegan?

Absolutely. Use any vegan protein powder as a base then use xanthan gum to fluff it up.

Xanthan gum itself is a bacterial fermentation product, like yogurt. However, it can be clarified using animal products.

We’ll make it easy on you. We’ve done the research.Use Bob’s Red Mill version of xanthan gum. It’s vegan.

protein fluff hedgehog

Whey Recipes (Vegan Recipes are below)

Cinnamon Crunch Protein Fluff

  • 1 tsp xanthan gum
  • 30 grams (g) Cinnamon Protein Powder
  • 200 g frozen banana
  • ½ cup of vanilla soy milk (for more protein) or unsweetened almond milk (for less calories)

Mix the dry ingredients (xanthan gum and protein powder) together. Add to a blender. Add the frozen fruit and ½ cup of milk. Blend. If it’s too frozen to blend add another splash of milk. Keep adding small splashes of milk until it blends freely. Blend for 1 minute until mixture gets airy and increasing in volume.

Cookie Dough Fluff

  • 1 tsp xanthan gum
  • 30 grams (g) Cookie Dough Protein Powder
  • 200 g frozen banana
  • ½ cup of vanilla soy milk (for more protein) or unsweetened almond milk (for less calories)

Mix the dry ingredients (xanthan gum and protein powder) together. Add to a blender. Add the frozen fruit and ½ cup of milk. Blend. If it’s too frozen to blend add another splash of milk. Keep adding small splashes of milk until it blends freely. Blend for 1 minute until mixture gets airy and increasing in volume.

Coconut Milk Cream Fluff

  • 1 tsp xanthan gum
  • 30 grams (g) Coconut Protein Powder
  • 200 g frozen banana
  • ½ cup of coconut milk

Mix the dry ingredients (xanthan gum and protein powder) together. Add to a blender. Add the frozen fruit and ½ cup of milk. Blend. If it’s too frozen to blend add another splash of milk. Keep adding small splashes of milk until it blends freely. Blend for 1 minute until mixture gets airy and increasing in volume.

Triple Chocolate Fluff

  • 1 tsp xanthan gum
  • 30 grams (g) Chocolate Protein Powder
  • 200 g frozen banana
  • ½ cup of chocolate soy milk (for more protein) or chocolate almond milk (for less calories)
  • 1 Tbsp chocolate chips (or sugar free cacao nibs)

Mix the dry ingredients (xanthan gum and protein powder) together. Add to a blender. Add the frozen fruit and ½ cup of milk. Blend. If it’s too frozen to blend add another splash of milk. Keep adding small splashes of milk until it blends freely. Blend for 1 minute until mixture gets airy and increasing in volume. Stir in the cacao nibs.

Vanilla Almond Milk Fluff

  • 1 tsp xanthan gum
  • 30 grams (g) VanillaProtein Powder
  • 200 g frozen strawberries
  • ½ cup of vanilla almond milk

Mix the dry ingredients (xanthan gum and protein powder) together. Add to a blender. Add the frozen fruit and ½ cup of milk. Blend. If it’s too frozen to blend add another splash of milk. Keep adding small splashes of milk until it blends freely. Blend for 1 minute until mixture gets airy and increasing in volume.

Guilt Free Chocolate Ice Cream Fluff

  • 1 tsp xanthan gum
  • 30 grams (g) Chocolate Protein Powder
  • 200 g frozen banana
  • ½ cup of unsweetened soy milk (for more protein) or unsweetened almond milk (for less calories)

Mix the dry ingredients (xanthan gum and protein powder) together. Add to a blender. Add the frozen fruit and ½ cup of milk. Blend. If it’s too frozen to blend add another splash of milk. Keep adding small splashes of milk until it blends freely. Blend for 1 minute until mixture gets airy and increasing in volume.


Blueberry Breakfast Protein Fluff Parfait

  • 1 tsp xanthan gum
  • 30 grams (g) Vanilla Protein Powder
  • 200 g frozen blueberries
  • ½ cup of vanilla soy milk (for more protein) or unsweetened almond milk (for less calories)

Mix the dry ingredients (xanthan gum and protein powder) together. Add to a blender. Add the frozen fruit and ½ cup of milk. Blend. If it’s too frozen to blend add another splash of milk. Keep adding small splashes of milk until it blends freely. Blend for 1 minute until mixture gets airy and increasing in volume.

Peanut Butter

  • 1 tsp xanthan gum
  • 30 grams (g) Peanut Butter Protein Powder
  • 200 g frozen banana
  • ½ cup of vanilla soy milk (for more protein) or unsweetened almond milk (for less calories)

Mix the dry ingredients (xanthan gum and protein powder) together. Add to a blender. Add the frozen fruit and ½ cup of milk. Blend. If it’s too frozen to blend add another splash of milk. Keep adding small splashes of milk until it blends freely. Blend for 1 minute until mixture gets airy and increasing in volume.

Vanilla Ice Cream Protein Fluff

  • 1 tsp xanthan gum
  • 30 grams (g) Vanilla Protein Powder
  • 200 g frozen banana
  • ½ cup of vanilla soy milk (for more protein) or vanilla coconut milk (for less calories)

Mix the dry ingredients (xanthan gum and protein powder) together. Add to a blender. Add the frozen fruit and ½ cup of milk. Blend. If it’s too frozen to blend add another splash of milk. Keep adding small splashes of milk until it blends freely. Blend for 1 minute until mixture gets airy and increasing in volume.

Blueberry Muffin Protein Fluff

  • 1 tsp xanthan gum
  • 30 grams (g) Blueberry Muffin Protein Powder
  • 200 g frozen blueberries
  • ½ cup of vanilla soy milk (for more protein) or unsweetened almond milk (for less calories)

Mix the dry ingredients (xanthan gum and protein powder) together. Add to a blender. Add the frozen fruit and ½ cup of milk. Blend. If it’s too frozen to blend add another splash of milk. Keep adding small splashes of milk until it blends freely. Blend for 1 minute until mixture gets airy and increasing in volume.

17 More Fluff Flavors!


The next 17 recipes were designed to let you try lots of flavors for low cost. They were based off a multipack protein set by Nectar. It comes with 17 different single serving flavors.

Roadside Lemonade Fluff

  • 1 tsp xanthan gum
  • One 27 g packet Roadside Lemonade Protein Powder by Nectar
  • 200 g frozen banana
  • ½ cup of unsweetened soy milk (for more protein) or unsweetened almond milk (for less calories)

Mix the dry ingredients (xanthan gum and protein powder) together. Add to a blender. Add the frozen fruit and ½ cup of milk. Blend. If it’s too frozen to blend add another splash of milk. Keep adding small splashes of milk until it blends freely. Blend for 1 minute until mixture gets airy and increasing in volume.

Apple Ecstasy Fluff

  • 1 tsp xanthan gum
  • One 27 g packet Apple Ecstasy Protein Powder by Nectar
  • 200 g frozen apple
  • ½ cup of unsweetened soy milk (for more protein) or unsweetened almond milk (for less calories)

Mix the dry ingredients (xanthan gum and protein powder) together. Add to a blender. Add the frozen fruit and ½ cup of milk. Blend. If it’s too frozen to blend add another splash of milk. Keep adding small splashes of milk until it blends freely. Blend for 1 minute until mixture gets airy and increasing in volume.

Cappuccino Fluff

  • 1 tsp xanthan gum
  • One 27 g packet Cappuccino Protein Powder by Nectar
  • 200 g frozen banana
  • ½ cup of vanilla soy milk (for more protein) or unsweetened almond milk (for less calories)

Mix the dry ingredients (xanthan gum and protein powder) together. Add to a blender. Add the frozen fruit and ½ cup of milk. Blend. If it’s too frozen to blend add another splash of milk. Keep adding small splashes of milk until it blends freely. Blend for 1 minute until mixture gets airy and increasing in volume.

Caramel Macchiato Fluff

  • 1 tsp xanthan gum
  • One 27 g packet Caramel Macchiato Protein Powder by Nectar
  • 200 g frozen banana
  • ½ cup of vanilla soy milk (for more protein) or unsweetened almond milk (for less calories)

Mix the dry ingredients (xanthan gum and protein powder) together. Add to a blender. Add the frozen fruit and ½ cup of milk. Blend. If it’s too frozen to blend add another splash of milk. Keep adding small splashes of milk until it blends freely. Blend for 1 minute until mixture gets airy and increasing in volume.

Vanilla Latte Fluff

  • 1 tsp xanthan gum
  • One 27 g packet Vanilla Latte Protein Powder by Nectar
  • 200 g frozen strawberries
  • ½ cup of vanilla soy milk (for more protein) or vanilla almond milk (for less calories)

Mix the dry ingredients (xanthan gum and protein powder) together. Add to a blender. Add the frozen fruit and ½ cup of milk. Blend. If it’s too frozen to blend add another splash of milk. Keep adding small splashes of milk until it blends freely. Blend for 1 minute until mixture gets airy and increasing in volume.

Fuzzy Navel Fluff

  • 1 tsp xanthan gum
  • One 27 g packet Fuzzy Navel Protein Powder by Nectar
  • 200 g frozen mangos
  • ½ cup of unsweetened soy milk (for more protein) or unsweetened almond milk (for less calories)

Mix the dry ingredients (xanthan gum and protein powder) together. Add to a blender. Add the frozen fruit and ½ cup of milk. Blend. If it’s too frozen to blend add another splash of milk. Keep adding small splashes of milk until it blends freely. Blend for 1 minute until mixture gets airy and increasing in volume.

Pink Grapefruit Fluff

  • 1 tsp xanthan gum
  • One 27 g packet Pink Grapefruit Protein Powder by Nectar
  • 200 g frozen mangos
  • ½ cup of unsweetened soy milk (for more protein) or unsweetened almond milk (for less calories)

Mix the dry ingredients (xanthan gum and protein powder) together. Add to a blender. Add the frozen fruit and ½ cup of milk. Blend. If it’s too frozen to blend add another splash of milk. Keep adding small splashes of milk until it blends freely. Blend for 1 minute until mixture gets airy and increasing in volume.

Double Stuffed Cookie Fluff

  • 1 tsp xanthan gum
  • One 27 g packet Double Stuffed Cookie Protein Powder by Nectar
  • 200 g frozen banana
  • ½ cup of chocolate soy milk (for more protein) or unsweetened almond milk (for less calories)

Mix the dry ingredients (xanthan gum and protein powder) together. Add to a blender. Add the frozen fruit and ½ cup of milk. Blend. If it’s too frozen to blend add another splash of milk. Keep adding small splashes of milk until it blends freely. Blend for 1 minute until mixture gets airy and increasing in volume.

Wild Grape Fluff

  • 1 tsp xanthan gum
  • One 27 g packet Wild Grape Protein Powder by Nectar
  • 200 g frozen grapes
  • ½ cup of unsweetened soy milk (for more protein) or unsweetened almond milk (for less calories)

Mix the dry ingredients (xanthan gum and protein powder) together. Add to a blender. Add the frozen fruit and ½ cup of milk. Blend. If it’s too frozen to blend add another splash of milk. Keep adding small splashes of milk until it blends freely. Blend for 1 minute until mixture gets airy and increasing in volume.

Strawberry Kiwi Fluff

  • 1 tsp xanthan gum
  • One 27 g packet Strawberry Kiwi Protein Powder by Nectar
  • 200 g frozen strawberries
  • ½ cup of vanilla soy milk (for more protein) or unsweetened almond milk (for less calories)

Mix the dry ingredients (xanthan gum and protein powder) together. Add to a blender. Add the frozen fruit and ½ cup of milk. Blend. If it’s too frozen to blend add another splash of milk. Keep adding small splashes of milk until it blends freely. Blend for 1 minute until mixture gets airy and increasing in volume.

Crystal Sky Fluff

  • 1 tsp xanthan gum
  • One 27 g packet Crystal Sky Protein Powder by Nectar
  • 200 g frozen mixed berries
  • ½ cup of vanilla soy milk (for more protein) or unsweetened almond milk (for less calories)

Mix the dry ingredients (xanthan gum and protein powder) together. Add to a blender. Add the frozen fruit and ½ cup of milk. Blend. If it’s too frozen to blend add another splash of milk. Keep adding small splashes of milk until it blends freely. Blend for 1 minute until mixture gets airy and increasing in volume.

Twisted Cherry Fluff

  • 1 tsp xanthan gum
  • One 27 g packet Twisted Cherry Protein Powder by Nectar
  • 200 g frozen cherries
  • ½ cup of vanilla soy milk (for more protein) or unsweetened almond milk (for less calories)

Mix the dry ingredients (xanthan gum and protein powder) together. Add to a blender. Add the frozen fruit and ½ cup of milk. Blend. If it’s too frozen to blend add another splash of milk. Keep adding small splashes of milk until it blends freely. Blend for 1 minute until mixture gets airy and increasing in volume.

Lemon Tea Fluff

  • 1 tsp xanthan gum
  • One 27 g packet Lemon Tea Protein Powder by Nectar
  • 200 g frozen banana
  • ½ cup of unsweetened soy milk (for more protein) or unsweetened almond milk (for less calories)

Mix the dry ingredients (xanthan gum and protein powder) together. Add to a blender. Add the frozen fruit and ½ cup of milk. Blend. If it’s too frozen to blend add another splash of milk. Keep adding small splashes of milk until it blends freely. Blend for 1 minute until mixture gets airy and increasing in volume.

Vanilla Bean Torte Fluff

  • 1 tsp xanthan gum
  • One 27 g packet Vanilla Bean Torte Protein Powder by Nectar
  • 200 g frozen banana
  • ½ cup of vanilla soy milk (for more protein) or unsweetened almond milk (for less calories)

Mix the dry ingredients (xanthan gum and protein powder) together. Add to a blender. Add the frozen fruit and ½ cup of milk. Blend. If it’s too frozen to blend add another splash of milk. Keep adding small splashes of milk until it blends freely. Blend for 1 minute until mixture gets airy and increasing in volume.

Chocolate Truffle Fluff

  • 1 tsp xanthan gum
  • One 27 g packet Chocolate Truffle Protein Powder by Nectar
  • 200 g frozen banana
  • ½ cup of chocloate soy milk (for more protein) or unsweetened almond milk (for less calories)

Mix the dry ingredients (xanthan gum and protein powder) together. Add to a blender. Add the frozen fruit and ½ cup of milk. Blend. If it’s too frozen to blend add another splash of milk. Keep adding small splashes of milk until it blends freely. Blend for 1 minute until mixture gets airy and increasing in volume.

Caribbean Cooler Fluff

  • 1 tsp xanthan gum
  • One 27 g packet Caribbean Cooler Protein Powder by Nectar
  • 200 g frozen mixed berries
  • ½ cup of vanilla soy milk (for more protein) or unsweetened almond milk (for less calories)

Mix the dry ingredients (xanthan gum and protein powder) together. Add to a blender. Add the frozen fruit and ½ cup of milk. Blend. If it’s too frozen to blend add another splash of milk. Keep adding small splashes of milk until it blends freely. Blend for 1 minute until mixture gets airy and increasing in volume.

Vegan Protein Fluff Recipes

Note: Where to get vegan protein powder sources for these recipes are discussed below.

Cinnamon Crunch Protein Fluff

  • 1 tsp xanthan gum
  • 30 grams (g) Vegan Cinnamon Protein Powder
  • 200 g frozen banana
  • ½ cup of vanilla soy milk (for more protein) or unsweetened almond milk (for less calories)

Mix the dry ingredients (xanthan gum and protein powder) together. Add to a blender. Add the frozen fruit and ½ cup of milk. Blend. If it’s too frozen to blend add another splash of milk. Keep adding small splashes of milk until it blends freely. Blend for 1 minute until mixture gets airy and increasing in volume.

Coconut Milk Cream Fluff

  • 1 tsp xanthan gum
  • 30 grams (g) Vegan Coconut Protein Powder
  • 200 g frozen banana
  • ½ cup of coconut milk

Mix the dry ingredients (xanthan gum and protein powder) together. Add to a blender. Add the frozen fruit and ½ cup of milk. Blend. If it’s too frozen to blend add another splash of milk. Keep adding small splashes of milk until it blends freely. Blend for 1 minute until mixture gets airy and increasing in volume.

Triple Chocolate Fluff

  • 1 tsp xanthan gum
  • 30 grams (g) Vegan Chocolate Protein Powder
  • 200 g frozen banana
  • ½ cup of chocolate soy milk (for more protein) or chocolate almond milk (for less calories)
  • 1 Tbsp chocolate chips (or sugar free cacao nibs)

Mix the dry ingredients (xanthan gum and protein powder) together. Add to a blender. Add the frozen fruit and ½ cup of milk. Blend. If it’s too frozen to blend add another splash of milk. Keep adding small splashes of milk until it blends freely. Blend for 1 minute until mixture gets airy and increasing in volume. Stir in the cacao nibs.

Vanilla Almond Milk Fluff

  • 1 tsp xanthan gum
  • 30 grams (g) Vegan Vanilla Protein Powder
  • 200 g frozen strawberries
  • ½ cup of vanilla almond milk

Mix the dry ingredients (xanthan gum and protein powder) together. Add to a blender. Add the frozen fruit and ½ cup of milk. Blend. If it’s too frozen to blend add another splash of milk. Keep adding small splashes of milk until it blends freely. Blend for 1 minute until mixture gets airy and increasing in volume.

Guilt Free Chocolate Ice Cream Fluff

  • 1 tsp xanthan gum
  • 30 grams (g) Vegan Chocolate Protein Powder
  • 200 g frozen banana
  • ½ cup of unsweetened soy milk (for more protein) or unsweetened almond milk (for less calories)

Mix the dry ingredients (xanthan gum and protein powder) together. Add to a blender. Add the frozen fruit and ½ cup of milk. Blend. If it’s too frozen to blend add another splash of milk. Keep adding small splashes of milk until it blends freely. Blend for 1 minute until mixture gets airy and increasing in volume.

Blueberry Breakfast Protein Fluff Parfait

  • 1 tsp xanthan gum
  • 30 grams (g) Vegan Vanilla Protein Powder
  • 200 g frozen blueberries
  • ½ cup of vanilla soy milk (for more protein) or unsweetened almond milk (for less calories)

Mix the dry ingredients (xanthan gum and protein powder) together. Add to a blender. Add the frozen fruit and ½ cup of milk. Blend. If it’s too frozen to blend add another splash of milk. Keep adding small splashes of milk until it blends freely. Blend for 1 minute until mixture gets airy and increasing in volume.

Peanut Butter

  • 1 tsp xanthan gum
  • 30 grams (g) Vegan Peanut Butter Protein Powder
  • 200 g frozen banana
  • ½ cup of vanilla soy milk (for more protein) or unsweetened almond milk (for less calories)

Mix the dry ingredients (xanthan gum and protein powder) together. Add to a blender. Add the frozen fruit and ½ cup of milk. Blend. If it’s too frozen to blend add another splash of milk. Keep adding small splashes of milk until it blends freely. Blend for 1 minute until mixture gets airy and increasing in volume.

Vanilla Ice Cream Protein Fluff

  • 1 tsp xanthan gum
  • 30 grams (g) Vegan Vanilla Protein Powder
  • 200 g frozen banana
  • ½ cup of vanilla soy milk (for more protein) or vanilla coconut milk (for less calories)

Mix the dry ingredients (xanthan gum and protein powder) together. Add to a blender. Add the frozen fruit and ½ cup of milk. Blend. If it’s too frozen to blend add another splash of milk. Keep adding small splashes of milk until it blends freely. Blend for 1 minute until mixture gets airy and increasing in volume.

Greens and Berries Protein Fluff

  • 1 tsp xanthan gum
  • 30 grams (g) Vegan Greens and Berries Protein Powder
  • 200 g frozen mixed berries
  • ½ cup of vanilla soy milk (for more protein) or unsweetened almond milk (for less calories)

Mix the dry ingredients (xanthan gum and protein powder) together. Add to a blender. Add the frozen fruit and ½ cup of milk. Blend. If it’s too frozen to blend add another splash of milk. Keep adding small splashes of milk until it blends freely. Blend for 1 minute until mixture gets airy and increasing in volume.

Note: If you click some of the links in this article we may earn a small commission at no additional cost to you.

Whey Protein Sources

Whey Protein Sources by Nectar (mix-pack)

Mix-pack of 17 Protein Powder Flavors by Nectar


Vegan Protein Sources

Conclusion

We hope you enjoyed this article as much as we enjoyed eating protein fluff. I never would have know about this had I not written this article. Oh how glad I am I did!

So what are you waiting for. Get out that blender and start fluffing!