Berry Protein Fluff

Protein fluff is a satiety hack used by bodybuilders to get some protein and help them feel full without too many calories.   

The frozen blueberries with the protein powder swell to provide a high volume low energy density snack that is surprisingly filling with not a lot of calories.   

You can add some sweetener if you are using plain protein powder, but the blueberries already add a little bit of sweetness.   

While dairy is fine for most people (and provides a bioavailable source of calcium) you can also use almond milk or coconut water in place of the milk in this recipe.  To bulk it out even more on a hot day you can also add some ice.  

Keep in mind that at 270 calories this is only a snack and won’t keep you as full as one of the omelettes.  If you have diabetes you should note that this contains about 25g of carbs so it might be prudent to check your blood sugars before and then at one or two hours afterwards to see how your blood sugars respond.   


One serve provides 230 calories, 9 g protein, 16 g fat and 6 g of net carbs


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  


Milk/almond milk/coconut water 1/4cup
Blueberries, Frozen1cup
Protein powder 130g scoop


  1. Place all ingredients in a mixer and blend/whisk until it gains volume.
  2. Eat immediately. 

Suitable for 

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