A base recipe for protein fluff and how to tweak it to make your own creations.
1/2C (113g)Fat-Free Greek Yogurtvanilla or plain, sweetened
1Tbsp(8g)Fat-Free Sugar-Free Pudding Mixyou're choice of flavor
1scoop (34g)Protein Powdervanilla
1TbspLow Cal Sweetenerif you're using plain Greek yogurt
2Tbsp (5g)Fat-Free Whipped Toppingoptional
Mix in a mug or bowl.
Top with optional whipped topping and other toppings like crushed cereal, sprinkles, or pieces of your favorite protein bar.
You can easily tweak the consistency by either adding pudding mix or dry ingredients or reducing the Greek yogurt. For example, 1/4 C Greek yogurt instead of 1/2 C will produce a thicker protein fluff and vice versa.
If you'd like a creamier protein fluff, reduce the protein powder or add more Greek yogurt.
If you use vanilla Greek yogurt, you may want to omit the sweetener.
If you don’t have pudding mix, you can add 5g more protein and 5-10g unsweetened cocoa powder for chocolate, a powdered sweetener like Swerve confectioners, or some type of thickener like corn starch, arrowroot powder, xanthan gum, etc.
You can use chocolate protein powder for a chocolate protein fluff, but I like to use vanilla protein and add cocoa powder regardless to avoid the “chocolate protein powder” flavor. Also, it's easy to turn vanilla protein powder into chocolate, but you can't go the other way.
Macros will vary based on the type of pudding mix, protein powder, and other ingredients you use.