Are you an athlete and looking for a delicious and light way to take your protein and creatine? The chef Jordi Cruz proposes this protein dessertwhich he classifies as “perfect for those who take care of their diet,” as noted in his TikTok profile. The suitability of this recipe lies in the large amount of protein it offers, few calories and “practically no fat.” In addition, its creamy texture and chocolate flavor make it an ideal healthy treat for after training.
Inspired by recipes fitness current, its neutral base allows you to customize the flavor according to your preferences, and you can adapt it with sweeteners such as erythritol or add creatine if it is part of your supplementation. You can serve it in small glasses or, if you are looking for an even more special texture, use a siphon to create a mousse light!
This dessert is a protein cream Made from hydrated gelatin, neutral whey protein, skimmed milk and chocolate. The key is in the adequate hydration of the protein and gelatin, as well as in the incorporation of melted chocolate to achieve a creamy and homogeneous texture.
- Total time: 25 minutes (plus rest time in the refrigerator)
- Preparation: 15 minutes
- Cooking: 10 minutes
- Rest: minimum 8 hours in the refrigerator
- 3 leaves of neutral gelatin (2 g each)
- 500 ml of cold water (divided into 300 ml + 200 ml)
- 160-200 g unflavored hydrolyzed whey protein
- 200 ml skimmed milk
- 1.5g of ground cinnamon
- 5 g pure cocoa powder (bitter)
- 1 seeds vanilla bean
- 50 g erythritol (or sugar, optional)
- 90g of chocolate 70% cocoa low in fat and sugar
- 12 g of creatine monohydrate (optional)
- Hydrate the gelatin. Put the 3 gelatin sheets in 300 ml of cold water for 5 minutes.
- Mix the protein. Add 160-200 g of whey protein to the water with the already hydrated gelatin. Mix well and let it rest for 5 minutes. You will see that the mixture thickens and transforms into a cream. Tip: Don’t skip this rest, it is key for the texture.
- Prepare the liquid base. In a saucepan, add 200 ml of skimmed milk, 1.5 g of cinnamon, 5 g of cocoa and the seeds of vanilla. Stir well. Bring to the fire and heat.
- Add the sweetener. Add 50 g of erythritol and mix. If you use creatine, add it here so it is hydrated and not gritty.
- Melts the chocolate. Add the 90 g of chopped chocolate and stir over medium heat until completely melted.
- Integrate the gelatin. Drain the gelatin and add it to the hot mixture, off the heat. Stir until completely dissolved.
- Combine the two mixtures. Pour the hot liquid mixture over the hydrated protein. Mix well until you obtain a homogeneous cream.
- Strain the mixture. Pass the cream through a fine sieve to remove lumps.
- Distribute and cool. Fill glasses of about 190 g each. Cover and leave rest in refrigerator at least 8 hours for it to set well. Tip: If you want a texture like mousseintroduce the mixture into a siphon, add 2 charges of gas and let it rest overnight.
Makes 4-5 glasses of approximately 190 g.
- Protein: 40g
- Creatine: 3 g (if you add it)
- Fat: Very low (depends on the chocolate)
- Calories: 180-220 kcal
It should be noted that these are estimates, and the precise values depend on the specific ingredients.
Keep the glasses covered in the refrigerator for up to 4 days. Freezing is not recommended, as the texture may be altered.
