the best protein fluff recipe!

This low calorie, high volume frozen treat is a staple for my female clients watching their waistlines. And it’s no wonder as to why! It’s sweet and creamy – which is perfect to curve your sweet tooth – and packs lots of protein while keeping carbs and fats low. Meaning there is plenty of room left for fun and tasty toppings as well!

What is Protein Fluff?

I’m glad you asked! Simply put, it is a homemade frozen treat made from protein powder. You may see some people call it protein fluff, some people call it protein ice cream. I prefer the term fluff myself because it isn’t quite the same creamy, dense consistency of ice cream. Don’t get me wrong, it is still hella yummy! But I just want to make it known that ice cream consistency is not the goal here. 😂 The other main ingredients are ice and milk – in most cases a nondairy milk, like almond – so it is very low calorie. Not just low calorie, but particularly low in carbs and fat while remaining high in protein. It’s no wonder it is so popular amongst people keep a macro count goal in mind. Another awesome thing about it? It packs so much volume! I have a 7-cup food processor that I use to make mine, and by the time I am done blending, my blender is almost filled to the brim.

Tips For Perfecting Consistency:

Protein fluff should not be very icy? Here are some helpful tips to make the delicious, creamy consistency we love about protein fluff!

  • Make sure you have a good, high powered blender or food processor. This is probably the most important tip of them all. Invest in a good quality blender (or food processor like I did) if you don’t have one already. Trust me, it will be worth it and you will use it more than you think!
  • Make sure you are using freshly made ice. Sounds weird, but if you use ice that is super frosty and has been in your ice cube tray for a while, it won’t crush as well.
  • Make sure you use a high quality, whey protein powder. Regardless of your ice and blender, if you don’t have use a high quality protein powder that blends well, the fluff just won’t turn out. Also, I have found chocolate protein powder just doesn’t blend as well as other flavors. Not sure the reasoning behind this, but something to consider!
  • Make sure the amount of each ingredient used is precise! As with any recipe, there needs to be accuracy in the amounts of each ingredients used to ensure desired consistency. This is especially true for this recipe in regards to the amount of milk and ice.


  • 1 scoop (30g) protein powder (I use this one)
  • (10g) sugar free jello pudding mix (I used chocolate)
  • 19 to 20 (300g) ice cubes
  • 1/2 tsp (2g) xanthum gum – anything more and things will start to get yucky
  • 1 tsp (5 mL) butter extract (I use both McCormick & oh my goodness I cannot tell you the difference this addition makes! Butter-flavored explosion. #secre weapon
  • 1 to 2 tsp (5-10 mL) liquid sweetener to taste (I use this one)
  • 1/2 cup (120 mL) unsweetened almond milk (I use this brand)


  1. Add ice cubes to food processor or high-power blender.
  2. Pulse on the highest power for about 3 seconds 10 to 15 timesYou will want all ice cubes to be crushed and in a snow-like consistency.
  3. Add in the protein powder, pudding mix, almond milk, sweetener, and butter extract.
  4. Blend on the lowest speed for 5-8 minutes. In this time you will see the fluff double and then triple in size.
  5. Stop the processor. Using a small spatula or spoon, scrape the remaining ice and ingredients from the sides into the rest of the fluff.
  6. Add in the xanthum gum. Pulse again for 2-3 seconds for about 10 times or until mixture is smooth and everything is mixed in.

What to Top With

Because it is so low calorie for the amount of volume it packs, there is plenty of room for fun top toppings too! This is where you can get creative depending on your nutrition goals or how extravagant you want to be. The possibilities are truly endless! Some of my favorite go-to toppings are:

  • Peanut butter (a no brainer)
  • Cereal (that crunch topping brings a whole new level to it!)
  • Peanut butter powder (if you are trying to keep things lower in fat)
  • Sprinkles
  • Fruit (fresh or frozen)
  • Marshmallow fluff
  • Protein bar chunks
  • ….and the list goes on!

My Fitness Pal Entry: Protein Fluff (Quattro)

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