8 Protein Treats

8 Protein Treats

I threw a recipe contest! The contestants were mailed samples of chocolate BSN Syntha-6 Edge protein and aminoX BCAAs. Thank YOU for voting for my winner! The results are posted below.

First place goes to Krys S (a tub of BSN Syntha-6 Edge)! Second place goes to Lisa R (BSN aminoX)!

Meet the contestants!

BSN Recipe Contest - sara solomon

 

And now for the recipes! Not only will these recipes meet your high-protein standards, but they will also please your muscles and your mouth!


 

Scotcharoo Bars

by Jill Bieber

Scotcharoo Bars

Ingredients


Recipe

In a sauce pan, whisk together pancake syrup and 1 tbsp coconut oil. Bring to a boil. Remove from heat, add PB2 and mix with cereal.  Press into a small 4X4 pan. Mix the remaining coconut oil (melt In microwave first) protein powder and almond milk in a small bowl. Mix until smooth. Spread over top of the peanut butter crispy cereal. Put in fridge for 45min.

Nutritional Info

Makes 4 bars. 1 Bar is:
  • Calories 169, Total Fat 9.9g, Saturated Fat 5.9g, Cholesterol 12.2mg, Sodium 140.1mg, Total Carbs 12.8g, Fiber 12.3g, Sugar 1.6g, Protein 11.5g

Chocolate Protein Bars

by Lisa Rodger

chocolate protein bars


Ingredients

* 1/2 cup pecans, chopped
* 1/4 cup pepita seeds
* 1/4 cup dried cranberries

* 1 1/2 cups Organic Rolled Oats (I used Red Mills)
* 1 1/4 cups Sprouted Brown Rice Chocolate Crisp Cereal (I used One Degree Organic, Veganic Sprouted Cacao crisps)
* 1/4 cup almond butter (I used Crazy Richard's)
* 1/2 cup brown rice syrup (I used Organic Sweet Dreams)
* 1/2 serving BSN Syntha-6 protein powder
* 1 tsp. Cinnamon
* 1/4 tsp Himalayan Pink Sea Salt
* 1 tsp. Pure Vanilla Extract


 

Recipe

1 - Preheat oven to 300 degrees.

2 - Line a cookie sheet with parchment paper. Spread finely chopped pecans in an even layer, and toast them in the oven for 10-12 minutes, until lightly golden and fragrant. Set aside to cool.

3 - In a large bowl, combine oats, rice crisp cereal, pepita seeds, cranberries, cinnamon and salt.  Stir in the cooled, toasted pecans.

4 - In a small saucepan, stir together the brown rice syrup and almond butter until well combined. Cook over medium-high heat until the mixture softens and bubbles slightly. Remove the pan from the heat and stir in the vanilla extract.

5 – Pour the almond butter mixture over the oat mixture, using a spatula to scrape every last bit out of the pan. Stir well until all of the oats and cereal are coated in the wet mixture. The resulting mixture will be very thick and difficult to stir.

6 – Transfer the mixture to a 9 inch, rimmed cookie sheet that is covered with parchment paper, or prepared with non-stick cooking spray. Spread mixture in an even layer, about 1/2 inch thick. Lightly wet your hands and press down on the mixture to even it out. You can use a rolling pin to compact the mixture firmly and evenly.  This helps the bars hold together better.  Press down on the edges with your fingers.

7 – Place the pan in the freezer, uncovered, and chill for at least 10 minutes, or until firm.

8 – Lift the oat square out of the pan, using the parchment paper as handles, and place it on a cutting board.  With a pizza roller, or serrated knife, slice the square into 6 rows and then slice them in half to make 20 bars total.

9 – Wrap the bars individually in plastic wrap or foil and store them in an air-tight container in the refrigerator for up to 2 weeks. Alternatively, you can store them in the freezer for up to 1 month.


Nutritional Information

Serving Size = 2 bars.

  • Calories: 264, fat: 11g, saturated fat: 1g, cholesterol: 2mg, sodium: 102mg, carbs: 36g, fiber: 3g, sugars 13g, protein 5g

Chocolate Protein Donuts

by Jodie Quintero

chocolate protein donuts

Ingredients:

Donut:

  • 1 scoop BSN Chocolate Milkshake Syntha 6 Edge
  • 1/2 cup Unsweetened almond milk
  • 2 tsp organic coconut sugar
  • 1 tsp Walden Farms Pancake Syrup 
  • 1/2 cup garbanzo flour
  • Pinch salt
  • 1/2 tsp vanilla
  • 1/2 tsp baking soda
  • 1/2 tsp baking powder
  • nonstick cooking spray

Topping:

  • 1/2 cup nonfat plain Greek yogurt
  • 2 TBSP Walden Farms Pancake Syrup
  • 1/2 tsp cocoa powder

Recipe:

Donuts:

  • Preheat oven 350 degrees F
  • Spray donut pan with nonstick cooking spray
  • Mix all ingredients until moistened. Pour batter in pan. (Makes 4 donuts)
  • Bake 15-20 min or until toothpick comes out clean.
  • Let cool

Topping:

  • Mix all ingredients until smooth.
  • After donuts are cool dip one side in glaze.

Nutritional info:

For one donut:

  • Calories 164, Fat 4.9 g, Cholesterol 5.1 mg, Sodium 287.1 mg, Carbs 27 g, Fiber 10.8 g, Sugars 4.4 g, Protein: 14.2g

Chocolate Hazelnut Protein Mousse

by Terri-Lynn Hughes

Chocolate Hazelnut Mousse

Ingredients:

  • 1 scoop BSN Chocolate Milkshake Syntha 6 Edge
  • 1 cup nonfat plain Greek yogurt
  • 3 tablespoons unsweetened cashew milk
  • 1 tablespoon dark cocoa powder
  • hazelnut extract
  • 4 medium egg whites
  • 10 mini dark chocolate chips

Recipe:

Mix the following, and set in the fridge:

  • 1 scoop BSN Chocolate Milkshake Syntha 6 Edge
  • 1 cup nonfat plain Greek yogurt
  • 3 tablespoons unsweetened cashew milk
  • 1 tablespoon dark cocoa powder
  • 1 tsp hazelnut extract

Beat egg whites until stiff and add 1 tsp hazelnut extract

Fold 3/4 of egg whites into pudding mix 

Top mixture with remaining egg whites 

Top with chocolate chips 


Nutritional Information

Calories: 300, Fat: 6g, Carbs: 22g, Protein 40g


Gummy Roll-Ups

by Rebecca Capodici

Gummy Roll-Ups


Ingredients:


Recipe:

In a bowl mix aminoX and gelatin. Pour water over it and mix. Put in microwave for 1 minute. Mix again until fully dissolved.

Spoon marshmallow dip into bowl and mix a little.

Microwave for 20 to 30 seconds (do not over microwave if you want a more gummy texture..If you want a more fluffy marshmallow almost like taffy texture microwave for 45 to 1 minute). Mix until everything is fully dissolved.

Very lightly Spray a small rectangle baking dish with nonstick cooking spray. Take a napkin and spread the oil on the bottom and on the sides.

Pour mixture into baking Pan. Then place in refrigerator for about 45 minutes until firm or if you can't wait like me place in freezer until it's firm. Take out and run knife around the edge. Roll "long ways" to form a long log. Slice with dental floss to make roll ups.

Notes: Fruit Punch aminoX creates a darker red colour. You can also make them look like pinwheels. You have to do it with two scoops of the BCAAs and make sure you only microwave the marshmallow dip for 30 seconds.


Nutritional Information:

calories: 5, fat: 0, saturated fat: 0, cholesterol: 0, sodium: 260mg, carbs 1g, fiber: 0, sugar: 0, protein: 2g


Chocolate Strawberry Crepes

by Angie Grant

Chocolate Strawberry Crepes

Ingredients:

  • 1 scoop BSN Chocolate Milkshake Syntha 6 Edge
  • 1 cup egg whites
  • 1/2 cup rolled oats
  • 1 banana
  • 4 oz fat free cream cheese
  • 1 tsp calorie free sweetener (e.g. Ideal)
  • 1 tsp vanilla extract
  • 2 tbsp Walden Farms chocolate syrup
  • Sliced strawberries (I used about 16 total)

Recipe:

(makes 4 crepes)
Use a blender to mix together protein powder, egg whites, oats, and banana.
Heat skillet on medium heat. Pour in mixture and cook both sides evenly.
For stuffing, mix cream cheese, sweetener, and vanilla extract.
To stuff the crepes, put 1/4 of the cream cheese mixture and 1/4 of the sliced strawberries on crepe.  Top with 1/2 tbsp Walden Farms Chocolate Syrup.  Fold sides over and enjoy.

Nutritional Information:

For 1 crepe:
  • Calories  181, Fat 1.4g, Saturated Fat .3g, Cholesterol 5mg, Sodium 322.3mg, Carbohydrates 21.3g, Fiber 2.5g, Sugars 9g, Protein 18.7g

Yogurt Filled Protein Cakes

by Krys Suzuki

Yogurt Filled Protein Cakes

Ingredients:

CAKE:
  • 1/4 cup multigrain baking and pancake mix
  • 1 tbsp ground flaxseed + 2 tbsp water
  • 1-2 tbsp coconut flour
  • 1 scoop BSN Chocolate Milkshake Syntha 6 Edge
  • 1/4 cup almond milk
  • 1/2 tsp baking powder
  • water (add as needed for desired batter consistency)

FILLING:
  • 1/2 container vanilla coconut yogurt
  • 1 tbsp softened vegan cream cheese
  • 2 tbsp beet juice (optional for color)
  • 1 packet aminoX dragon fruit
  • OPTIONAL: Sprinkle coconut flakes (1/2 tbs - Plus 18cal)

Recipe:

  1. Preheat oven to 350
  2. Blend all cake ingredients in a blender, add water in small amounts as needed to make cake batter like consistency if too think
  3. Divide between 2 small baking dishes sprayed with cooking spray to prevent sticking (or make one large cake to cut in half later)
  4. Bake for 15-20 min until it rises and a knife comes out clean
  5. While it is baking, prepare the yogurt filling.
  6. Soften a tbsp of vegan cream cheese by microwaving it for 10-15 sec
  7. Mix all filling ingredients together.
  8. Refrigerate while the cake finish baking
  9. Take out cakes, let them cool.
  10. Once cooled, remove cake from baking dish, and poke a hoe through the centre with a chopstick, knife, or other pointy object.
  11. If you don’t have baking tools for inserting filling into pastries, do what I did! Make it yourself! Poke a hole in the corner of a plastic baggy, then stuff that corner through a small funnel. Secure it so it doesn’t fall out then fill the bag with the yogurt mixture.
  12. Stick the funnel tube with the plastic baggy into the hole you made in the cake, and squeeze out half of the yogurt mixture into the cake.
  13. Use the remaining yogurt mixture to top the cake like frosting.
  14. Optional: Make it fancy by adding a bit of coconut flakes on top! (Or sprinkles, or chocolate chips, whatever!)
  15. Enjoy! But make sure you cut it down the middle before enjoying it so you can see your awesome handiwork of the filling


Nutritional Information:

Per serving (makes 2)
  • Calories: 275 (293 with optional 1/2 tbs coconut flakes), Total Fat: 13g, Saturated Fat: 5g, Cholesterol: 53mg, Sodium: 366mg, Carbs: 26g, Fiber: 6g, Sugar: 7g, Protein: 17g

Strawberry Dragonfruit Custard with Honey Granola

by Shaylyn Demidow
Strawberry Dragonfruit Custard with Honey Granola

Ingredients:

  • 1 pack/scoop Strawberry Dragon Fruit AminoX
  • 1/2 cup 1% Milk
  • 1 tsp corn starch
  • 1 egg
  • 3 tbsp oats
  • 1/2 tsp coconut sugar
  • 1/2 tsp honey
  • 1/3 cup banana

Recipe:

Turn oven to 350 degrees F. Mix oats, coconut sugar and honey together and place on a tray. Bake 10 min.

Whisk egg and AminoX together, this will thicken right away. Put aside.

Whisk the milk and corn starch to scold the milk (bad milk!) but do not let it boil.

Whisk a tbsp of milk into the egg mixture to temper the eggs (you do not want angry scrambler eggs) and slowly whisk in the rest of the milk.

Cover with plastic wrap and refrigerate for an hour. Scoop into a glass and top with granola and sliced banana and voila! A treat so fresh and so clean!


Nutritional Information:

  • Calories: 298, fat: 7.5g, saturated fat: 2.6g, sodium: 366mg, carbs: 41.3g, fiber: 2.7g, sugars: 14.1g, protein: 14.2g

Chocolate Banana Protein Pancakes

by Paul DeMarco

Chocolate Banana Protein Pancakes

Ingredients:

  • 1 cup non-dairy milk (e.g. unsweetened cashew milk)
  • 1 large banana, mashed
  • 1 tsp vanilla extract  
  • 1 cup all-purpose flour
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1/4 tsp cinnamon
  • 1 tbsp coconut oil
  • 1 scoop BSN Chocolate Milkshake Syntha-6 Edge
  • Calorie Free Pancake Syrup  

Recipe:

1. Whisk together non-dairy milk, mashed banana and vanilla extract. Set aside.
2. In a separate bowl, mix remaining dry ingredients.
3. Incorporate the dry ingredients into the wet, mix until just combined. Add more non-dairy milk if batter appeared too thick. you can use water as well
4. Melt coconut oil in a non-stick pan over medium heat, or use a griddle .
5. Add a quarter cup of the batter into the pan. Flip once bubbles have formed and popped (approximately 2 minutes per side).
6. Top with fresh fruit and calorie free syrup.

Nutritional Information:

entire recipe: calories: 440, fat: 6g, carbs: 73g, protein: 20g


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Welcome! If you want to learn how to MOVE and EAT BETTER, you've come to the right place! I'm Dr. Sara Solomon. I'm a certified StrongFit coach and an intermittent fasting expert. I have degrees in dentistry (DMD) and physiotherapy (BSc PT), and I'm also a Pilates Mat Level 1 Instructor, CrossFit Level 1 Trainer (2016-2021), ACE personal trainer, NASM fitness nutrition specialist, a Mad Dogg Spinning Instructor, and a certified level 2 Buddy Lee Jump Rope Trainer and Ambassador. I'm a BSN Supplements and Til You Collapse sponsored athlete. My passion is helping people overcome restrictive diets and muscle imbalances so they can FEEL their very best!

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