Protein Fluff 2

Protein Fluff 101 – The Ingredients Of A Fit Chick Way

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Happy Tuesday! I hope you had a great start to your week yesterday! So before Ingredients Of A Fit Chick turns 1yrs old tomorrow, I thought I should share this ‘recipe’ with you, since it is LONG overdue! πŸ˜‰

After many, many requests for my protein fluff recipe, I have FINALLY made an official post for you! This is probably one of the easiest recipes on the blog! I actually don’t even think it can be considered a recipe! haha If you google “protein fluff” you will find 900 ways to make it. Everyone person has their own way, but this is how I do it over here in my wonderful kitchen πŸ˜‰ You can customize this to whatever flavors you like! This recipe if perfect for the hot days to come! I hope you enjoy!

Don’t forget to stop by tomorrow for all the giveaway excitement! πŸ™‚

Protein Fluff 4

Fit Ingredients

  • 1/2  c milk
  • 1 c frozen fruit
  • 1/2 c ricotta (or cottage cheese)
  • 1/2-3/4 tsp xanthum gum
  • 1/2 scoop protein powder, optional ( I like casein in this)
  • sweetener, optional


  • blender



1. Dump everything into your blender and blend for 2-3 minutes or until it becomes nice and fluffy! πŸ™‚

2. Pour into a bowl and eat with a spoon! (or you can freeze for about 30 minutes and then eat)

Yes, that’s it folks! Simple, simple?! No? You can add different flavored extracts to switch up the flavors or change the flavor or protein or your fruit. My “go to” flavors are frozen cherries, vanilla protein powder and a hint of coconut extract.

Protein Fluff 3

Now it’s your turn!! πŸ™‚

Protein Fluff 5

See how the spoon just floats on top of the fluff….it is light and airy! The spoon won’t sink!


*Have you made protein fluff before?

*What flavor combination would you most enjoy?

*Do you consider this a recipe? πŸ˜‰


  • Shannon
    I need to try it with the calabro ricotta! (it's a staple for me now because of you!) I'm deep into cutting for a figure competition right now (5 weeks out, to be exact) so calories need to be low for me. I make casein fluff every night with 1 scoop of natural casein protein, 1 cup of almond milk, 1 Tbsp of stevia, a 1/2 tsp each of chocolate and hazelnut extracts, 1/2 tsp guar gum, 1/4 tsp xanthan gum and three ice cubes! I look forward to our all day long, and sometimes I get 1 Tbsp of almond or natural peanut butter with it! Unbelievably delicious! I used to dread my nightly casein shake. Lol not anymore!
    April 23, 2013
      • Shannon
        Sarah, you are so sweet, and I actually owe you a debt of gratitude. Every morning at 7am when your blog posts for the day my phone beeps at me and I am always excited to see what you have in store. I read your post while I have meal #1 of the day and it always starts me off in a positive mood. (Which is not necessarily easy right now with the lack of calories ;) It's actually because of you and your blog that my cutting has become so much easier. Your recipes and creativity have allowed me to eat things I never would have known how to make before and to still stay completely within my macros. Before, I would eat the same thing every day for 12 weeks. Now, I have a variety of fun and healthy food so I don't feel so deprived, AND I have even come up with some of my OWN recipes based on things that I have learned from you!! Thank you for sharing your knowledge with the rest of us. I have a whole new relationship with food because of " chick." P.S. I will definitely update you on the out come of my next show. :)
        April 24, 2013
  • Sarah my darling, this big bowl of fluff looks incredible! I bet it would be great topped with shredded coconut =)
    April 23, 2013
  • donna
    I can't believe I've never heard of a protein fluff before! I definitely need to try one. Just wondering ... where does everyone buy all these different extracts?
    April 23, 2013
  • It is a recipe to me!!! I just tweeted a fluff recipe yesterday from @powercakes that was totally different than this so must be many out there! I don't do milk or cheese so I am screwed with this one! ;) It looks delish!!!!! I suppose you can use low fat or skim milk???
    April 23, 2013
  • Jessica @eatclean_getfitwifey
    What is the difference between casein and protein powder.. sorry... rookie over here :)
    April 23, 2013
  • Hi! Thanks for the recipe! Can I use anything in place of xanthum powder? That's the only ingredient I don't have!
    April 23, 2013
  • Yum....I want to make this asap! This would also be great over a muffin or with a little cereal mixed in!
    April 23, 2013
  • I have been wondering what your protein fluff was! Very interesting. I wish I liked cottage cheese, but I just can't seem to acquire the taste for it (and ricotta is a definite no). I wonder if greek yogurt would work?
    April 23, 2013
  • Oh, I LOVE the idea of using ricotta!!
    April 23, 2013
  • Sometimes my green smoothies turn out like this and think it's comical how my spoon floats as well. I like to use Greek yogurt instead, but have honestly found that frozen bananas are the way to go. I feel that they add the perfect amount of sweetness and nutritional value. PS: I'm freezing today! LOL
    April 23, 2013
  • Kathy
    i put whole fruit in it after it is mixed up. I love mixing nut butters in it too
    April 24, 2013
  • Kathy
    maybe something crunchy too
    April 24, 2013

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