This recipe is the perfect replacement for a protein shake especially when you want to increase your muscle mass and you're intentional about how you're consuming your calories. This recipe has become my go to for breakfast. It is thick, creamy and smooth. It's my favorite way to satisfy my protein pudding craving without the hefty price.
Gone are the days when I would only allow myself a delicious pudding every once in a while. Delivering a hefty 60 grams of protein per serving I could have a protein sludge every single day of the week. What a tasty way to hit my macros!
Note:
You might also be interested in my creamy avocado smoothie to which you could add a scoop of protein.
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Why make this recipe 🤔
If you are cutting you want to eat your calories rather than drink them, a protein shake is not going to satiate you as much as a protein sludge or protein pudding would.
Research indicates that liquids are generally less satiating than solid foods, primarily because liquids move through the stomach more quickly and don't trigger the same satiety signals that solids do.
Bored of protein shakes: Sometimes you just want to switch things up without compromising on your protein intake.
Quick and easy with minimal cleanup: a bowl and a whisk are all you need for the base recipe if you're low on time but you could use a powerful blender or a food processor if you are including frozen fruits or whole nuts.
Simple ingredients but customizable to your preference: the base recipe calls for 2 ingredients but I have included a wide variety of different variations and ingredient substitutions.
Overview of the Ingredients 🛒
Protein powder: in this recipe I am using vanilla protein powder. Some protein powders include creamier ingredients like casein, which is thicker than whey protein, or plant-based proteins that naturally have a denser texture.
You can use your favorite vegan protein powder if you're vegan. If you're using whey protein powder you will need to use a little less greek yogurt.
Greek yogurt: you can either use full fat or low fat.
How to make protein sludge 🍮
In a bowl start incorporating the greek yogurt onto the protein powder until you achieve a thick and creamy pudding like consistency.
Ingredient substitutions 🥄
I have tried so many protein sludge recipes.This is a basic recipe but here are the different ingredients that you can mix and match:
1. Liquids
- Water: just plain filtered or bottled water.
- Milk: whole milk, skim milk, or evaporated milk.
- Coffee: for an extra boost of caffeine.
- Plant-Based Milks: unsweetened Almond milk, coconut milk, soy milk, or oat milk can also provide a creamy texture. Coconut milk, in particular, is rich and creamy.
2. Healthy fats
- Nut Butters: Almond butter, peanut butter are some great healthy fats to incorporate.
- Avocado: Adds creaminess without a strong flavor. I find it an excellent option to add to the base recipe.
3. Thickening Agents
- Greek Yogurt: Adds a rich, thick texture and also boosts protein content.
- Cottage cheese: also high in protein, will work well if blended for a smooth texture.
- Silken Tofu: Adds creaminess and blends smoothly into shakes.
- Chia Seeds or Flaxseeds: These expand when mixed with liquid, thickening the shake.
- A teaspoon of Xanthan Gum
4. Fruits
- Bananas
- Mango
- Stawberry
5. Flours and powders
- Rolled Oats: Blending oats into your shake adds bulk and a smooth, creamy texture.
- Oat Flour: Adds thickness and creaminess when blended.
- Cocoa powder: for a chocolate protein sludge.
6. Ice or Frozen Ingredients
- Ice: Blended ice can give a thicker, creamier texture.
- Frozen Fruits
Variations
Chocolate protein sludge: you can either use vanilla protein powder with cocoa powder or chocolate protein powder and just add in cacao nibs or chocolate chips.
Protein sludge bowl: If you've watched Nick Bare's video and his wife Stef make a protein sludge bowl then here are some topping ideas to get you inspired to make one yourself either from things you already have in your pantry or to add to your next shopping trip:
- Berries
- Fruits
- Cacao nibs
- Chocolate chips
- Nuts
- Seeds
- Granola
- Unsweetened coconut flakes
- Unsweetend shreded coconut
- Chia seeds
- Almond butter
- Peanut butter …etc
Protein sludge spread: if you reduce the amount of yogurt to make the sludge thicker you can spread it on top of your rice cakes, sourdough toast, low carb bread, gluten free wraps or whatever your heart desires.
Notes 📒
- Some protein powders include creamier ingredients like casein, which is thicker than whey protein. Plant-based proteins naturally have a denser and creamier texture.
- It might take you a couple of tries to get to your favorite consistency depending on your protein powder of choice.
- I use a sweetened vanilla flavored protein powder but yours is unsweetened you can use monk fruit sweetener, raw honey or any other sweetener of your choice.
Storage instructions 🫙
You can store your leftover protein sludge or protein pudding in a sealed airtight container for up to 48 hours.
Protein Sludge Recipe
Ingredients
- 1 cup plain greek yogurt full fat
- 2 scoops vanilla protein powder
Instructions
- In a bowl start incorporating the greek yogurt onto the protein powder until you achieve a thick and creamy pudding like consistency.
