I, for example, aim for about 140 grams of protein per day – and, short of eating a half dozen chicken breasts, it’s not always easy to reach my quota. (Find out how much protein you should be eating each day.) Even after drinking a protein shake or two, it becomes necessary to find creative ways to sneak in a little extra protein.
I’ve always heard that adding protein powder to baked goods is an easy trick. The other day, I decided to give it a try with a healthy, butter-free blueberry muffin recipe that I’ve always enjoyed. (For my healthier muffins, I mix one bag of frozen blueberries into a package of Dr. Oetker’s organic oatmeal muffin mix.)
Turns out, it takes a little practice to get the proper ratio of protein powder to muffin mix. Too much protein powder and your muffins will taste dry and chalky. Too little protein powder, and it’s not really worth your effort. For me, the magic ratio was one scoop or protein per every three muffins – which works out to about 10 grams of extra protein per muffin.
The best part is, the muffins taste great!
If you’ve ever tried a protein shake, then you know that, unless they’re loaded with lots of unhealthy fat and sugar, they rarely taste good. In fact, the unpleasant taste of protein supplements is a common complaint about which folks email me. Though I often remind people that protein supplementation is about function more than taste, I’ve discovered that protein muffins are a great way to combine a little of both.
If you are challenged to reach your daily protein intake and balk at the taste of protein powder, I’d encourage you to give this tip a try. And if you have any other creative ways to get some extra protein (keep it clean!), let me know in the comments below!