Wednesday, March 16, 2016

My High Protein Puck and Variations

This is something that  am so excited to share with you!  I like to make sure I get lots of protein into my day.  I know it helps keep me fuelled and satisfied.  I often use protein powder throughout the day for meals and snacks... but not always in smoothies or shakes. I like to make 'sludges' and I also like to bake with various powders.

I am a big fan of these high protein cakes that I can cook up quicky in my microwave oven.  I stir up a few ingredients,  then pop into the mike for a couple of minutes, top and enjoy.  The Captain calls my little creations pucks.  So High Protein Puck it is...

That name would imply that they are hard... however they are anything BUT!  They are cake-like but not crumbly.  And, they are filling and nutritious. Depending on the ingredients I use, they work nicely into a low carb/high fat day or a high carb/low fat day on my eating plan.  They are gluten free and Paleo.

Here are a few that I have been making lately.  I thought I would share them here first, instead of on my food blog, We can begin to feed..., because my fitness friends are more likely to benefit than my regular foodie friends from these little goodies.

They work for breakfast or for an afterworkout or afternoon snack, and they are very portable, too. Pop one into a ziplock bag and off you go!

The basic recipe is:
  • 2 Tbs of protein powder (about 20g in weight)
  • 2 Tbs mashed fruit
  • 3 Tbs liquid egg whites
  • 1/2 tsp baking powder
Mix together and cook in microwave safe dish that has been coated with a non-stick spray or coconut oil, for 3 minutes. (Mine is about 4-1/2 inches across)

Very simple. Very quick. Very tasty and satisfying!  And the possibilities for variations are limited.

I started out by using a vanilla pea protein powder, but have also used a hemp powder too.  I am sure you could use any favorite of your own.

Here are some ideas...

My High Protein Puck with Variatioins
Hemp powder with applesauce, topped with Greek yogurt, banana and berries

Pumpkin, topped with cottage cheese and berries

Pumpkin topped with chocolate PB2 and banana

Applesauce topped with chocolate PB2 and banana

Applesauce topped with Laughing Cow cheese and cinnamon

Applesauce... puck in hand to show the size

Applesauce... made in a smaller dish so I could let it cool a bit and then cute in half to toast

and top with peanut butter

Applesauce topped with banana, berries and cinnamon

Hemp powder with applesauce, topped with Protein Plus peanut flour/water and sugar free syrup

What is your favorite high protein snack?


  1. These sound great. I'm always looking for a way to get more protein in my diet!

    1. Me too. I like to do lots of experimenting.

  2. Interesting I am trying to imagine what the consistency is like? Omelets?

    1. Oh no. They are cake-like but not crumbly. You can pick them out and eat them with your hands like an English Muffin.

  3. I love the combinations! I've only made protein pancakes, but I'd love adding more protein snacks like these.

  4. This sounds so great! I can't wait to try it!

  5. Sounds like a delicious combination. My favorite go-to protein snack is peanut butter spread onto rice cakes.

  6. These look yum! I usually get grab a protein bar/shake because I'm always in a rush ):

  7. LOVE protein powder pancakes! You can make them in 29382329 different ways and they always taste amazing! :) HA HA - High Protein PUCK!

  8. What a great idea -- I must try this!! I have been avoiding wheat for several months, so any alternatives like this are seriously welcomed!

  9. I get a lot of protein from eggs. I eat omelets several days per week.

  10. My favorite high protein snack is a THICK protein shake with strawberries and Peanut Butter!! #delish


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