Pump Up The Protein

Protein powders aren’t just for boring shakes! These five recipes incorporate them in new and exciting ways.

- Matthew Kadey, MS, RD

When it comes to what we eat, it’s best not to overlook protein. Most active people require about 1.5 grams of protein for every kilogram they weigh (that’s 89 grams for a 130-pound person). Protein helps build lean body mass (aka muscle) and keeps you feeling satiated to stamp out overeating, and protein powder is an easy and convenient way to help make sure you get what you need. But most people think of whey, soy, and plant-based protein powders as something to blend into smoothies, chug down after a workout, or throw together for quick breakfast. And while protein powders are perfect for that, there are so many other ways to use them in the kitchen. As these recipes show, you can employ protein powders to boost the muscle-building power of everything—from baked goods to oatmeal to soups— without needing the shaker cup. Use any protein powder you like here. For tips on picking the best ones, see p. 35.

Masala Cauliflower Soup

Serves 4 Creamy soups are a great opportunity to sneak some more vegetables and—surprise, surprise—protein into your diet. This heavenly spiced soup is a nutritious companion to any meal.

1 Tbs. grapeseed oil

1 yellow onion, chopped

½ tsp. salt

1 head cauliflower, cut into small florets

2 garlic cloves, chopped

1 Tbs. ginger, chopped

1 Tbs. garam masala powder

¼ tsp. cayenne powder

¼ tsp. black pepper

2 cups low-sodium vegetable broth 1/ cup unflavored protein powder Juice of ½ lime

1 cup unsweetened plain cashew milk

1 cup crunchy chickpeas (optional) ½ cup cilantro, chopped