The Best Protein Fluff

1 Bowl178 cals

Summer is right around the corner so we’re making another quick low calorie dessert that’s actually filling, The Best Protein Fluff! Yes, we’ve done this before and it still remains one of my favorite filling desserts. Today, we’re doing it better with multiple variations.

Start this one with a mixing bowl and 1 cup of frozen fruit, I’ll put the grams below in the recipe card. This could be blueberry, pineapple, strawberry, banana, avocado, kiwi, and so on.

Avocado is the most neutral flavored tasting one here so if you want more of a chocolate or vanilla flavored fluff, choose this.

Continue with 1 scoop of a complimenting flavor protein powder and 2 ounces of milk or milk substitute.

Vanilla protein powder goes great with almost any fruit.

Pro tip? If you’re using a less sweet protein powder you could also add in a teaspoon or 2 of a sweetener.

Mix all of those ingredients together with a hand blender, blender, or food processor until your protein fluff is creamy. I like using one of these cheap hand blenders.

If you decide to use a blender or food processor don’t forget to push down your sides as your blend/process!

Once creamy, use a hand mixer or whisk to mix everything together until fluffy. This should take anywhere from 2-5 minutes depending on what you’re using and how fluffy you want.

The fluffier it is, the lighter it’ll be but you’ll get more volume (great for a big appetite!).

Did you know that most newer dishwashers have 2 clamps on the side of the top rack to either raise or lower it which will allow you to fit bigger things into it like a blender or food processor!?

The Best Protein Fluff Tips

A couple tips for this one?

  • You can easily switch up or compliment your flavors with extracts like vanilla!
  • Top it with things like crushed up granola, graham cracker crumbs, or Greek yogurt for even more protein!
  • Mix and match your fruit flavors for even more variations! Strawberry banana, pineapple kiwi, the list goes on.

The most important tip? Make sure you eat it the day that you make it!

Now before we end this one since you all live all over the world, what’s your favorite fruit? Let me know in the comments below!

The Best Protein Fluff Recipe

The Best Protein Fluff

Save your diet this summer with The Best Protein Fluff recipe you'll ever have! Low calorie and made with just 3 simple ingredients.
5 from 7 votes
Print Pin Rate Save Recipe
Prep Time: 7 minutes
Total Time: 7 minutes
Course: Dessert
Cuisine: American
Keyword: low calorie, protein fluff
Servings: 1 Bowl
Calories: 178kcal
Cost: $1

The Protein Chef is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to and affiliated sites.


  • 1 Cup Fruit - Your choice flavor (Grams below)
  • 1 Scoop Protein Powder - Your choice flavor 30g
  • 2 Ounces Milk Substitute - or Milk
  • 1-2 Teaspoons Sweetener - Optional


  • Add all of your ingredients into either a mixing bowl, blender, or food processor
  • Mix, blend, or process until creamy
  • Continue mixing with either a hand mixer or whisk until desired "fluffiness"



With the frozen bag brands I used:
  • 1 Cup Strawberries (140g)
  • 1 Cup Banana Slices (146g)
  • 1 Cup Blueberries (230g)
  • 1 Cup Pineapple Chunks (189g)
Calories with Strawberries:
  • Calories: 178
  • Fat: 2g
  • Saturated Fat: 0g
  • Sodium: 252mg
  • Carbs: 14g
  • Fiber: 3g
  • Sugar: 9g
  • Protein: 26g
Calories with Banana Slices:
  • Calories: 266
  • Fat: 2g
  • Saturated Fat: 0g
  • Sodium: 250mg
  • Carbs: 34g
  • Fiber: 4g
  • Sugar: 18g
  • Protein: 28g
Calories with Blueberries:
  • Calories: 238
  • Fat: 2g
  • Saturated Fat: 0g
  • Sodium: 248mg
  • Carbs: 29g
  • Fiber: 6g
  • Sugar: 22g
  • Protein: 26g
Calories with Pineapple Chunks:
  • Calories: 222
  • Fat: 2g
  • Saturated Fat: 0g
  • Sodium: 241mg
  • Carbs: 24g
  • Fiber: 3g
  • Sugar: 4g
  • Protein: 27g


Calories: 178kcal | Carbohydrates: 14g | Protein: 26g | Fat: 2g | Saturated Fat: 0g | Sodium: 252mg | Fiber: 3g | Sugar: 9g


  1. Jeff on October 7, 2022 at 12:10 am

    Can you add in the Greek yogurt during the fluffing or mixing part? Not sure when it would be best to mix it in. I’d rather have it mixed in then just added on top.

    • Derek Howes on October 27, 2022 at 10:51 am

      I would lightly mix/fold it in at the end!

  2. Abi on September 5, 2022 at 10:23 am

    I’ve heard vegan protein powders don’t work so great for fluff, have you had any success?!

    • Derek Howes on October 27, 2022 at 10:50 am

      I’ve not had any issues myself. As long as you use a frozen fruit you should be good to go!

  3. Gabrielle on April 17, 2022 at 6:13 pm

    Oh my gosh so simple and so delicious… couldn’t believe how much it made… I used mango. Thank you so much… I love it.

    • Derek Howes on April 18, 2022 at 6:49 pm

      Glad you liked it Gabrielle!

      • Arno on April 26, 2022 at 11:49 am

        5 stars
        Thanks for your protein fluff recipe and all the other great recipes on your channel.
        Is it possible to add the grams in your recipes for the people with the metric system like me? 😀

        Greatings from the Netherlands.

      • Derek Howes on May 26, 2022 at 8:53 am

        Hi Arno! Yes, absolutely! I’ll slowly introduce them into every recipe on here that doesn’t have them (a lot do). Going forward all of my new recipes will have them as well.

  4. Laura on April 11, 2022 at 12:59 pm

    5 stars
    I do this post workout. It is the best! Kills the want for frozen yogurt or icecream 💪🏻☺️🍓🍌🫐🍍. Frozen mango with some sugar free Pina colada flavoured mix (Bob’s), is the bomb!

  5. Anders on April 6, 2022 at 2:28 pm

    5 stars
    This was very good. Did a banana fluff and that was like a whole meal..Im so full right now


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