5 Substitutes for Protein Powder in Baking
Health-conscious bakers often use protein powder as a key ingredient in baking. However, if you’re not a fan of any type of protein powder or just don’t have any on hand, there are alternatives that can be used in baking with equal success.
What are the best substitutes for protein powder in baking? From nutritious nuts and seeds like almond flour and chickpea flour to oat, coconut, or quinoa flour — adding an alternative instead of traditional protein powder could give your baking a health boost without sacrificing flavor!
Here is our roundup of some of the best substitutes for protein powder when baking delicious treats.
What Is Protein Powder?
Protein powder is a supplement made from protein extracted from natural sources like dairy, eggs, peas, soy, or rice.
The protein is then processed to remove water, fat, and carbohydrates, leaving behind a concentrated form of protein. Then, the powder is mixed with water, milk, or other liquids to create a protein shake or smoothie.
One of the main benefits of protein powder is to support muscle growth and repair.
When we engage in physical activities like weight lifting, we create tiny tears in our muscle fibers. The body then repairs these tears by synthesizing new proteins, but the process requires amino acids, the building blocks of protein.
By consuming protein powder after a workout, your body is provided with the much-needed nutrients to rebuild your muscles.
Protein powder also provides a convenient and easy way to increase protein intake in our diet. Protein is an essential macronutrient that helps keep us full, fuels our daily activities, and aids in maintaining different bodily functions.
Depending on our age, gender, weight, and activity level, we may need different amounts of protein per day. A serving of protein powder can contain around 20-30 grams of protein, making it an efficient way to reach our daily recommended protein intake.
Different types of protein powders are available, and each has its unique amino acid profile, absorption rate, taste, and texture.
Whey protein is the most common type of protein powder and is derived from milk. It is rich in leucine, an amino acid that stimulates muscle protein synthesis. Whey protein is also quickly absorbed by the body, making it an ideal post-workout supplement.
Casein protein is derived from milk, but it is a slower-absorbing protein than whey. It is often taken before bed to provide a sustained release of amino acids while we sleep.
Plant-based protein powders like soy, pea, and rice are suitable for vegetarians, vegans, or people with lactose intolerance. They are lower in leucine than whey protein but are high in other essential amino acids.
Baking With Protein Powder
Protein powder doesn’t have to be just for smoothies and shakes—it can also be a great addition to baked goods. But if you’re new to baking with protein powder, there are a few things you need to know to make sure your recipes turn out just right.
Type of Protein Powder to Use
There are a few different types of protein powder available, and not all of them are created equal when it comes to baking. Whey protein powder, for example, works really well in baked goods because it has a neutral flavor and bakes up fluffy.
However, if you’re vegan or lactose intolerant, whey protein powder won’t work for you. Instead, try a plant-based protein powder, such as pea protein or rice protein.
Just keep in mind that these types of protein powder can have a stronger flavor and can affect the texture of baked goods.
Adjust Your Recipes
When you’re using protein powder in baking, you may need to adjust your recipes to get the best results.
For example, protein powder absorbs moisture differently than flour, so you might need to add more liquid to your recipe.
It’s also important to note that protein powder can make your baked goods dry, so you may want to add a little more fat or use a recipe that has other moist ingredients, like bananas or applesauce.
And if you’re adding protein powder to a recipe that already has a lot of sugar, you may want to decrease the sugar content—protein powder can make baked goods taste even sweeter.
Different Types of Baked Goods
Protein powder can be used in a variety of baked goods, from cookies and muffins to bread and pancakes. However, depending on the recipe, you may need to adjust how much protein powder you use.
For example, in a cookie recipe, you might be able to use a full scoop of protein powder, whereas, in a pancake recipe, you may only want to use a half scoop.
It’s also important to note that protein powder can change the texture of your baked goods. In some cases, it can make them dense or rubbery, so don’t overdo it with the protein powder.
Storage
When you’re storing baked goods made with protein powder, they may not last as long as traditional baked goods.
Protein powder can cause your baked goods to dry out quickly, so make sure to keep them in an airtight container. If you’re making baked goods with protein powder for meal prep, it’s best to freeze them and thaw them as needed.
5 Substitutes for Protein Powder
If you don’t have any protein powder on hand, here are some great substitutes that you can easily find in most grocery stores or even in your own pantry.
Almond Flour
Almond flour is finely ground almonds and is commonly used to make gluten-free pastries. The flour has a high protein content and is rich in fiber.
Almond flour is a great substitute for protein powder in a recipe as the flour has minimal carbs and maximum protein content. Additionally, almond flour gives a nutty flavor to pastries, making them delicious.
Chickpea Flour
Chickpea flour is a great alternative to protein powder in baking recipes. It’s one of the few non-dairy sources of protein and has a light, nutty flavor that goes well with many desserts.
Plus, it’s naturally gluten-free, so there’s no need to worry about using any special ingredients.
There are a few ways you can use chickpea flour in baking recipes, from adding it directly to cookie doughs or biscuit batters as extra protein to using it as an egg replacer in vegan recipes.
Oat Flour
Oat flour is an unsung component of healthy baking, offering both deliciousness and nutrient content.
If you don’t have protein powder, swapping it for oat flour gives you a natural source of dietary fiber, antioxidants, and the protein itself – all things your body needs in ample amounts.
Additionally, the slightly sweet flavor of oat flour adds delicious layered notes to whatever you’re baking. Whether it’s waffles, muffins, or cakes – you can’t go wrong with this substitution!
Coconut Flour
If you want a way to make your baking more nutritious without compromising on flavor or texture, then try using coconut flour instead of protein powder.
Coconut flour not only adds a subtle sweetness to your recipes, but it also provides a whole range of health benefits like increased dietary fiber, healthy fats, iron, and magnesium. Not only that, but it’s naturally gluten-free, so it will suit any dietary requirement.
Best of all, coconut flour is incredibly versatile and can be used in countless ways in both sweet and savory recipes. Since coconut flour is already slightly sweet, you will want to adjust the amount of sugar in the recipe so that your cookies don’t turn out too sweet!
Quinoa Flour
For those looking for a nutritious and delicious substitute for protein powder in baking, quinoa flour is an excellent choice!
Quinoa flour offers many health benefits that regular wheat flour does not, and in addition, it adds a unique nutty taste to baked goods. It is high in fiber, has more protein than most grains, and contains all nine essential amino acids.
With its high nutritional value and variety of health benefits, quinoa flour makes the perfect alternative to traditional protein powder. For bakers looking to add nutrition without sacrificing flavor, quinoa flour is definitely worth trying.
Related Questions
Do You Need to Cook Protein Powder?
No, you don’t need to cook protein powder – although it’s possible to add it to various recipes or dishes. Protein powder can easily be blended into smoothies or mixed with water or other beverage of choice for quick and easy consumption.
Alternatively, adding protein powder to your morning oatmeal can mix up the flavor while simultaneously providing additional energy and essential vitamins and minerals needed for a healthy lifestyle.
Can You Bake With Protein Powder?
Baking with protein powder is becoming an increasingly popular way to get a high-protein snack without sacrificing flavor. Protein powder can be used to create delicious treats like brownies, muffins, and cakes that are dense in texture with loads of protein per serving.
Not only does it provide a healthy alternative to traditional desserts, but protein powder also helps sweeten recipes without the need for refined sugar or artificial sweeteners.
If you want to bake with protein powder, just use it in place of all-purpose flour and adjust the amount of sugar in the recipe since protein powder is already quite sweet.