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Nutrition

How to use whey protein in your daily cooking

Whey protein is an easy way to add extra protein to your daily cooking. But how do you actually use it?

The answer is that it’s easier than you think. Whey protein is based on milk and can be treated as a basic ingredient in your stock cupboard – much like flour. It will go well in both cold and hot dishes (its healthy nutrients are not damaged by heating) – and both in savoury and sweet cooking. We’ve put together  a handful of tips to help you get started.

Baked goods

Whey protein does well in most baked goods. Try adding it to your pancakes, muffins or waffles. It’s an amazingly easy way to turn your favourite sweet foods into something healthy. And why not try adding whey protein next time you bake bread. White flour is quite low in protein, and by adding whey powder, you add that extra nutritional dimension of protein and increase its nutritional value.

Keep an eye on the clock
Adding whey protein to your baked goods may affect the baking time. So keep an extra eye on your lovely breads and cakes when you try out a new recipe.

Shake it up, baby
Whey protein may sometimes leave small lumps if not mixed properly with other ingredients. Remember to always whisk it thoroughly. A good tip is to shake the whey in a shaker bottle with a little liquid before adding it to your mixture. That will leave it nice and smooth.

Don’t forget texture
Protein can make your food feel a bit dry or heavy. So be sure to add enough liquid to maintain a good texture. The obvious choice here is to add a splash of water or milk. But also a mashed banana or a couple of mashed, boiled potatoes will help keep your dishes moist.

Naturally moist foods

You can often get a great result when adding whey protein to foods that are naturally moist. Smoothies are a no-brainer, and the whey will usually add a lovely creaminess to the texture. But also foods like vegetable soups and omelettes can take a scoop of whey. Just remember that since whey protein is based on milk, it will make the dish look white. So for aesthetic reasons we would not recommend it in clear soups.

Neutral or with added flavour?
In sweet baked goods, vanilla or chocolate flavoured whey protein will often add a great dimension to the taste. But when it comes to savoury, neutral-tasting whey protein is usually the safe choice. Since not all supermarkets stock that, sometimes you may have to get creative. But you’ll be surprised at how often you can use vanilla flavoured whey with good results.

Don’t use too much
It’s easy to get excited about the possibilities of increasing the nutritional quality of your cooking. But don’t overdo it. Whey protein does not act like flour, and if you add too much, your meals can end up dry and heavy.

Be creative
Don’t be afraid to experiment. As a rule of thumb, you can use whey in lots of dishes where you can imagine adding a splash of milk.