If you search for creatine recipes on social media, youā€™ll find many creators adding it to everything from smoothies to oatmeal bowls. Even though experts and influencers tout its benefits in their videos, I avoided using it because I’ve always been a bit skeptical of supplements. Before adding it to my diet, I had tons of questions that needed answers. Can it actually boost performance? Is it safe? And what kind of supplement is it?

Creatine is a compound found in meat and fish and is also naturally produced by the human body, says , director of the exercise and sports nutrition lab at Texas A&M University. , an associate teaching professor of exercise science at Syracuse University, says creatine can help improve strength and power, enhance muscle recovery, increase muscle mass, and even provide cognitive benefits.

As you’re probably aware, there’s some controversy surrounding the safety of creatine. People have long held the belief that creatine is an anabolic steroid (it’s not) and that consuming creatine can lead to kidney damage, hair loss, and dehydration. Fortunately, suggests that these claims are myths. One suggests that most people can consume 30 grams of creatine per day for up to five years without much risk. However, if youā€™re planning to ingest creatine every day for a lifetime, youā€™re better off dropping that number to just three grams per day, says Kreider.Ģż

Instead of adding creatine to plain old water, I wanted to find creative ways to add it to my diet. Here are the few recipes that really stood out to me and what a nutrition expert had to say about them.

1. Peanut Butter, Chocolate, and Coffee Creatine Balls

Iā€™m a dessert lover, so whenever dinnerā€™s over, youā€™ll usually find me scurrying around my kitchen for a little treat. When I came across these peanut butter and chocolate creatine balls from the food blog , I was immediately intrigued.

The called for oats, dried figs, peanut butter, coffee, chocolate protein powder, maple syrup, three teaspoons of creatine, cinnamon, and salt. After mixing everything together in a bowl, I used a tablespoon to scoop out portions of the dough and rolled them into balls.

Once they were perfect spheres, I sprinkled them with flaky sea salt. You could also top them with shredded coconut, crushed peanuts, or a drizzle of melted chocolate.

, a registered dietitian based in Minneapolis, Minnesota, recommends these energizing bites as a great pre-workout snack because they can help boost your performance. ā€œThe caffeine from the coffee acts as a mental stimulant, creatine helps optimize both brain and body function, the carbohydrates from the figs, oats, and quinoa flakes provide energy for your workout, and the protein supports muscle recovery,ā€ Stangland says.

She recommends eating one or two of these bites about 30 minutes before getting active.

The Verdict: Delicious and Energizing

Every day before dinner, I go on a 45-minute walk, so I had one of these peanut butter and chocolate creatine balls about 30 minutes beforehand as a pre-dessert. (I say this because I still ate a bowl of sorbet later that day). After taking a bite, my first thought was how much they reminded me of edible cookie dough.

They have a bold, sweet flavor with a strong espresso kick. I had so much energy during my stroll that I powered through the whole thing and never once felt the urge to turn around and go home.

2. Creatine Lemonade

When I came across a tutorial for creatine lemonade from , I knew I had to try it because, you know, who doesnā€™t like a cool glass of lemonade?

To make this, I juiced one lemon (you can use store-bought lemon juice if you prefer) and added three grams of creatine powder. Even though the recipe calls for five grams of creatine powder, I chose to use three grams instead, per Kreiderā€™s advice, and because I’m new to creatine.ĢżThen, I poured in two cups of water. The original recipe suggests adding a teaspoon of stevia, but I chose to use agave instead because thatā€™s my preferred sweetener.

The Verdict: Crisp and Refreshing

I was amazed at how crisp, tangy, and delicious this drink tasted. It wasnā€™t chalky or gritty at all and had the smooth consistency of traditional lemonade. Even though I liked it, I wonā€™t be sipping this before my outdoor workouts any time soon because the temperature in the northeast, where I’m currently based,Ģżis, on average, around 5 degrees Fahrenheit. However, I can definitely see this drink being my go-to pre-workout beverage in the summer.

To test its effects, I decided to chug it after shoveling snow and a deep stretch session. The next day, I didnā€™t feel my usual post-shoveling soreness; this is probably due to the fact that, according to Stangland, vitamin C from the lemon juice aids in muscle recovery.

3. Egg-White Creatine Oatmeal

There are a few things that youā€™ll find in my breakfast lineup every week: boiled eggs, a Greek yogurt parfait, and a steamy hot bowl of oatmeal. So naturally, when I saw dumping creatine and raw egg whites into her hot cereal, my interest was piqued. Unfortunately, almost immediately after starting the recipe, I realized it wasnā€™t going to work. Hereā€™s why.

The recipe says to cook one-half cup of oats according to the package instructions (which I followed by microwaving the grains with water for a minute or two). Then, youā€™re supposed to add in the raw egg white from one egg, 25 grams of protein powder, and five grams of creatine (I, again, opted for three) and mix everything together. Thatā€™s when things went left.

The steam emanating from the hot oats began to cook the egg whites, which gave the dish an unpleasant scrambled egg-like texture. Still, I carried on, determined to see the recipe through. I garnished it with a tablespoon of peanut butter and a tablespoon of dark chocolate.

A word of caution: please use pasteurized eggs for this recipe. The pasteurization process without cooking the egg.

Culinary mishap aside, Stangland says that having a bowl of egg-white creatine oatmeal before a workout is a great choice. ā€œThe creatine helps power your performance, think quick movements like jumps and lifts, while the carbohydrates in the oatmeal provide sustained energy to support your muscles throughout the entire workout,ā€ she says.

The Verdict: Itā€™s a ā€œNoā€ for Me

From a fueling and recovery perspective, this recipe makes sense, but I couldnā€™t get past the texture and taste, so I didnā€™t finish the bowl.

If you want to experiment with a version of this recipe, you could try making savory overnight oats and adding an already-cooked egg white on top to avoid a half-scrambled-and-half-sort-of-cooked egg in your oats. Or maybe the trick is to not heat the oats too much.

4. Sour Watermelon Creatine Gummy Bears

During my undergrad years, I took a few food science courses, and one of my favorite topics was learning how gelatin can improve the texture and stability of certain dishes. So, when I came across a clip of pouring liquid into molds to make gummy bears, I quickly ordered all the tools I needed to try it out myself.

Homemade candy may sound complicated, but itā€™s surprisingly easy. While I chose to order a gummy-bear-shaped mold, this is completely optionalā€”just make sure youā€™re using some type of silicone mold so your candies donā€™t stick. I even tested out this recipe with an ice cube tray, and it worked.

To make creatine gummy bears, start by adding one and a half cups of water to a pan, along with one-half cup of lemon juice, four tablespoons of gelatin, and 10 servings of watermelon-flavored creatine powder. Since I didnā€™t have that, I added a drop of red food coloring to give it a fruity look and three tablespoons of honey for sweetness.

Next, I heated the mixture over medium heat, stirring until the gelatin dissolved; this took about two minutes. Then, I used a spoon (a liquid dropper is also fine) to transfer the mixture into the mold. I put the gummies in the fridge for two hours so they could solidify.

The Verdict: ā€œSpectacular. Give Me 14 of Them Right Now.ā€

This was my first time making gummies in a while, so I was nervous they wouldnā€™t set. But after leaving them in the fridge overnight, I was so excited to see the squishy treats come out perfectly the next day.

As for the flavor, the honey masked any aftertaste from the creatine powder, and the lemon juice added a nice zest. The honey, according to Stangland, can also provide a nice jolt of energy needed to get through a tough workout.

If you prefer plant-based candies, you can replace the gelatin with agar-agar, a red algae-based ingredient. Just use the same amount of agar-agar as you would gelatin in this recipe. I ate two gummies 30 minutes before a yoga class and had no issues doing the toughest planks.

5. Creatine Chocolate Dip

This dip from only has four ingredients: creatine, protein powder, peanut butter, and almond milk. The recipe is simple, too.

I mixed three grams of creatine, two tablespoons of protein powder (I used chocolate flavor), and two tablespoons of peanut butter. Then, I slowly added one-quarter cup of almond milk, stirring until the mixture reached a brownie-batter consistency.

After a workout, itā€™s ideal to load up on carbs and protein to help replenish your energy stores and support muscle recovery, says Stangland. ā€œThe apple and almond milk provide the carbohydrates, while the protein powder and peanut butter supply the protein. Creatine completes this trio of nutrients that aid in recovery,ā€ she says.

The writer makes the creatine chocolate dip. (Video: Ashia Aubourg)Ģż

The Verdict: Yes. Thatā€™s All.

It took me less than three minutes to whip this up. I served it with apple slices, but it would also pair wonderfully with raspberries, strawberries, or graham crackers. I was worried the spread might turn out gritty, but it was smooth, creamy, and airy.

After a week of experimenting with creatine-packed recipes, I couldnā€™t help but get excited after trying this one. Itā€™s the perfect proof that you can easily sneak this powerhouse supplement into everythingā€”breakfasts, snacks, lunches, dinners, and, yes, even candy.

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Climber Alex Honnold is known for his incredible athletic feats. He free-soloed Yosemite’s El Cap in 2017, made first ascents in places like Greenland and Antarctica, and is currently working on a new project to free-climb the Nose.

After he finishes embarking on these challenging climbs, Honnold often needs a quick, satisfying meal to replenish his energy levels and repair muscles to maintain his recovery. So, he created a carb- and nutrient-rich pasta recipe that he relies on.

How Alex Honnold Refuels

I chatted with Honnold right before a climbing sessionĢżand learned that he prefers to dig into ā€œpasta and veggiesā€ as his post-workout carb of choice.

The dad of two let me know that he jumps right into parenting mode when he gets back home after a climbing trip, so he relies on this ā€œpretty scrappyā€ recipe because itā€™s a quick, one-pot meal. Plus, he notes, ā€œAny kind of warm food after a hard day of effort is always nice.ā€

He likes to keep meals simple. ā€œIā€™m pretty un-stressed; neither I nor my wife are real chefs; weā€™re just survivingā€”I personally think of food as just throwing fuel on the fire, he says. So, really, whatever is hanging out in the fridge will typically make it into Honnoldā€™s carb-rich recovery meal.

I asked him to name his all-star lineup when it comes to the ingredients he would choose when cooking this recipe, and he recommended farfalle, bell pepper, spinach, onion, zucchini, and a garnish of sliced avocado (one of his go-to fats).

Honnoldā€™s recovery meal mimics primavera pasta, a classic Italian recipe that involves cooking vegetables in butter and olive oil until they reach a tender texture with a slight crunch. This creates a delicious sauce to coat your noodles.

While Honnold has no cultural ties to this dish or childhood memories of digging into this comfort food, it honors the vegetarian lifestyle he has embraced while maintaining his stance that cooking should be stress-free. ā€œAll of my eating has a preference around how quickly I can get it done,ā€ he says.

As a food writer living in Vermont, I embark on a slightly steep hiking trail at least once a week. While my adventures are nowhere near as awe-inspiring as Honnoldā€™s, I decided to recreate his veggie pasta to see if it would refuel and replenish my aching muscles post-trek. I also spoke with a registered dietitian to understand how this vegetarian meal may or may not support folks in their recovery goals after intense workouts.

How to Make Alex Honnoldā€™s Avocado Primavera Pasta

From start to finish, this recipe took me about 25 minutes to complete and yielded about two servings. Here’s what you’ll need.

Ingredients

• 4 ounces farfalle pasta
• Ā½ cup yellow onion, roughly chopped
• 1 bell pepper, sliced into matchsticks
• Ā½ cup zucchini, diced
• 1 cup spinach
• 1 ripe avocado, sliced
• 1 tablespoon olive oil
• Salt and black pepper, to taste

Recipe

1. Bring a medium pot of salted water to a boil. Cook the farfalle pasta according to the package directions, and reserve Ā½ cup of pasta water before draining.
2. Dump out the remaining pasta water, and heat olive oil in the same pot over medium-high heat.
3. Add the yellow onion, zucchini, and bell pepper. SautƩ for three to five minutes or until the onions turn translucent.
4. Add the spinach and continue to sautƩ until the spinach begins to wilt.
5. Pour the reserved Ā½ cup of pasta water into the pot and sautĆ© the veggies for another minute or two. The mixture should start to resemble a brothy-looking sauce.
6. Immediately add the farfalle into the pot with the vegetables.
7. Transfer the pasta to a plate and garnish with sliced avocado.
8. Season with salt and black pepper to your liking.

The writer recreates Honnold’s Avocado Primavera Pasta in her kitchen. (Video: Ashia Aubourg)Ģż

The Verdict: This One-Pot Meal Is Delicious and Satiating

Honnold may have a lax approach when it comes to cooking, but he is really onto something when it comes to this recipe.ĢżBetween chopping up the vegetables, cooking the farfalle, and sautĆ©ing up all of the ingredients, in under 30 minutes, I prepared a version of a one-pot primavera with ease.

Each bite offers a delicious component: the zucchini is juicy, the peppers are sweet, the spinach is earthy, the onions are savory, and the avocado provides an irresistible creaminess. Itā€™s tasty and comforting.

How to Get the Most Out of This Meal, According to a Nutritionist

Eat this dish within an hour after working out to replenish the carbs burned while exercising, says , a registered dietitian based in Brooklyn, New York.

ā€œPasta is a wonderful source of carbohydrates,ā€ she says. Restoring carbs after intense physical activity is necessary to , a source of energy that helps fuel your muscles so that you can be energizedĢżenough for your next workout.

Add Beans for a Protein Boost

To improve the nutrient makeup of this dish, Feller recommends increasing the protein content. She suggests adding beans ā€‹ā€‹to ensure there are enough nutrients to support recovery ahead of another adventure.

People should, on average, try to eat about of protein per meal. I did the math: Honnoldā€™s avocado primavera recipe currently has about tenĢżgrams of protein. Adding half a cup of beans can bump the protein up to around 17 grams.

After an active hike, I made Honnoldā€™s avocado primavera pasta again. I followed the same recipe but took Fellerā€™s advice and added a half cup of cannellini beans into the pot while sautĆ©ing all of my vegetables. Tossing cherry tomatoes on top added a burst of sweetness. I finished my pasta with a sprinkle of red pepper flakes and a hearty grating of Parmesan cheese to give it a spicy and savory finish. These simple additions contributed to an even more complex flavor.

This meal will come in clutch once I start attempting more challenging hikes. In the meantime, thoughts of this dish will be living rent-free in my head until I can make this recipe for a third time.

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If youā€™ve been anywhere near FoodTok, you know that almost every week, new food videos flood social feeds, demanding the attention of home cooks. One particular viral trend that the app canā€™t seem to shake? High-protein recipes.

Youā€™ll encounter creators making an array of meals and slapping the label high-protein on them. But with anything you spot online, take it with a grain of salt because people make false claims about the amount of protein in a product without using reliable sources. Despite this, protein is consistently in the limelightā€”and for good reason.

Protein helps the body repair and build muscles after exercising, keeps you feeling full after a meal, and supports immune system function, says , a registered dietitian nutritionist in New York City. Experts typically recommend getting anywhere from 15 to 30 grams per meal, but with any good thing, you donā€™t want to go overboard, says , a registered dietitian based in Alberta, Canada.

In my quest to find the best protein-packed recipes, I was particularly interested in those that donā€™t include protein powder. Dietary supplements are not regulated by the U.S. Food and Drug Administration, making it difficult to verify the ingredients or benefits claimed by the companies that sell them.

So, I tested seven high-protein (powder-free) recipes. Hereā€™s how that went.

1. Cucumber Lox Salad

If youā€™re into NYC bagel culture,Ģżyou know one of the most popular ways to enjoy one is with cream cheese, lox, and a bunch of fixings like red onions, capers, and tomatoes.

TikTokā€™s ā€˜Cucumber Guyā€™ went viral for showing followers a ridiculous number of ways to incorporate cucumbers into hearty meals, one of which is the insanely popular cucumber lox salad.

This recipe takes about ten minutes to prepare, with most of the work from chopping up all the veggies. I grabbed a mason jar and tossed in all of my ingredients: cream cheese, lox, sliced cucumbers, chopped red onions, caper, fresh dill, everything bagel seasoning, salt, pepper, and chili crisp. Then, I closed the lid and shook everything until it was combined.

The main source of protein in the salad comes from the fish, says Rifkin. For example, a three-ounce serving of smoked salmon has approximately 15 grams of protein. ā€œI also like that this recipe includes some fiber-rich carbs from the cucumbers,ā€ she says.

Truly the best cucumber recipe

The Verdict: Delicious and Satiating

If you commute to work, you can prepare this recipe the night before or in the morning and take it with you to the office. The taste reminded me of a delicious bite of a Philadelphia sushi roll, which packs creamy and smoky flavors.

Next time, I plan on eating it with a few shreds of nori sheets (dried seaweed) to add an umami flavor and delicious crunch, similar to a sushi roll.

Overall, this dish kept me satisfied during a busy day when I didnā€™t have time to grab a midday snack. I love that itā€™s customizable, so you can swap out the dressing or veggies in place of something else to keep things interesting.

2. Fluffy Yogurt

The moment I came across creators dumping packets of pudding mix into their yogurt to make , I knew I had to try it.

I followed a strawberry-infused version of the recipe from TikTok creator because it looked irresistibly delicious, and compared to a lot of high-protein trends, this one comes together fairly quicklyā€”in under five minutes.

To give the yogurt that whipped texture, I combined three-quarters of a cup of Greek yogurt with a tablespoon of pudding mix, a pinch of baking powder, and a drizzle of sweetenerā€”I chose honey, but stevia or agave would also work. After mixing, the curds thickened in texture.

The appeal of this viral hack is that it changes the texture of Greek yogurt. Rather than being smooth and creamy, it becomes light and puffy, Benali says. ā€œThis fluffy version can provide a different mouthfeel, adding variety to your snack or breakfast routine,ā€ she explains.

I flavored my fluffy yogurt with a strawberry creme pudding mix, but you can use any pudding you want. I then topped it with fresh sliced strawberries and granola. Because this recipe has nearly 20 grams of protein, I felt full until lunchtime.

letā€™s make @buffunicorn fluffy yogurt my new favorite high protein/low cal snack!

The Verdict: Too Sweet for My Taste

My main gripe with this recipe is that it tasted artificial. It reminded me of those drinkable Danimals yogurts, which, for my palette, are too sweet in the morning.

It turns out there are 18 grams of sugar per serving in the pudding pack that I incorporated into this recipe. If you are monitoring your sugar intake, you may want to check the sugar and artificial sweetener content of your ingredients, Benali says.

3. Egg Flight

When you hear the word flight in the food and beverage industry, you probably think of a few neatly organized shot glasses filled with different types of alcohol. But TikTok foodies put their own spin on this in what they call ā€œ,ā€ where halves of boiled eggs are meticulously laid out on a board and topped with various seasonings. Since I typically eat a few boiled eggs as a quick bite throughout the week, this dish was right up my alley.

Eggs are a powerhouse; they contain upwards of six to eight grams of protein each, says Benali. ā€œWith an egg flight, you can enjoy multiple variations in one meal, making it easy to reach around 18 grams of protein if you include three eggs,ā€ she says. And if you tend to grow bored with the same flavorsā€”or want to use up a bunch of ingredients in your kitchenā€”this is a great route.

I followed an egg flight recipe from . However, I made some original creationsĢżbased on what I already had sitting in my fridge. I made a spread of egg halves and topped one with a garden medley of cherry tomatoes, cucumbers, and red onions; another with traditional Greek salad ingredients like olives, banana peppers, red onions, and feta; another with lox and capers; and finally, one with a homemade bacon-cheddar topping.

How I made my egg flight using Martha Stewartā€™s boiled egg method Hereā€™s how to make them: FILLING 1/3-1/2 cup @Kewpieusa 1 tsp dijon, to taste 1/2 shallot, finely diced 1 clove garlic, grated 2-4 dashes of tabasco Salt and pepper, to taste 1/4 tsp vinegar 1. Place your eggs in a pan. Pour in cold water and cover the eggs with 1 inch of water. Add in a pinch of salt (optional splash of vinegar) and bring to a boil 2. Once boiling, cover, remove from heat, and let sit for 12-13 minutes 3. Place eggs in an ice bath to cool or run under cold water 4. Gently roll/tap the eggs to release the shell and peel 5. Add yolks to a bowl followed by your kewpie mayo, dijon, shallot, grated garlic, tabaso, salt, pepper, and vinegar. Stir to combine and taste for seasonings. 6. Assemble your deviled eggs. Hereā€™s the ingredients I used for each flavor: Cacio e Pepe | Freshly grated parm and black pepper Chili Garlic | @FLY BY JING , feta, sesame seeds, chives BEC | Crumbled bacon, shredded cheddar, chives Elote | Fire roasted corn, lime juice, Valentina hot sauce, tajin, cotija cheese (I forgot to add the cheese)

The Verdict: Tasty and Energy-Boosting

Not only did this meal fill me up for lunch, but I also loved that I got to use up a bunch of food that would have otherwise gone to waste. Playing artist with my blank-egg canvas brought a lot of joy to my midday break, providing me with a delicious plate to fuel my daily afternoon walk, where I strive to reach 5,000 steps. Needless to say, I hit my goal with this energizing meal.

4. Blueberry-Muffin Smoothie

A thick and hearty smoothie is one of my favorite breakfast foods when Iā€™m on the go. When I came across a blueberry-muffin smoothie recipe on TikTok from user , I knew it would be the perfect meal to bring on my morning walk.

I blended one frozen banana, one cup of frozen blueberries, one-half cup of rolled oats, two tablespoons of chia seeds, two tablespoons of peanut butter, a pinch of cinnamon, and one cup of milk.

According to Benali, smoothies make for a satisfying breakfast because they allow you to mix in a variety of high-protein ingredients. ā€œGreek yogurt adds creaminess and protein, while dairy milk boosts texture and nutritional value,ā€ she says.

This blueberry muffin smoothie is yummy at any age! I love having quick options for the mornings. Eden enjoyed it as well once she got over the fact that I gave her the wrong color cup. Let me know in the description if youā€™re a morning person or not. Iā€™m not! Ingredients ā€¢2 bananas ā€¢2 cups frozen blueberries ā€¢1/2 cup of oats ā€¢3 tbsp chia seeds ā€¢3 tbsp peanut butter ā€¢2 cups of milk (we use raw Jersey cow milk) Combine all of your ingredients together and blend! You can add in some honey or maple syrup if youā€™d like it to be sweeter!

The Verdict: Mouthwatering

Infused with refreshing blueberry flavors and a hint of warm cinnamon, this ultra-creamy smoothie was delicious. It was also very filling, containing nearly 20 grams of protein. Now that Iā€™ve tried this drink, I’ve worked it into my weekly rotation.

5. Cottage Cheese Flatbread Topped with Genoa Salami

Out of all the recipes I tried for this story, the one that scared me the most was this trend I kept seeing pop up on my TikTok feed.

Between watching creators dump cartons of cottage cheese on a baking sheet or, worse, trying to convince their followers that they were making a pizza dupe, I had a lot of reservations. But I decided to go for it and followed a recipe created by .

This high-protein flatbread-of-sorts involves blending one cup of cottage cheese with two eggs, salt, and dried oregano into a batter. The tutorial instructs you to pour this ā€œdoughā€ onto a flat cookie sheet and bake it for about 35 minutes at 350 degrees Fahrenheit. (FYI: The cooking time varies by oven, so itā€™s best to monitor your flatbread until the top begins to brown.)

After I grabbed the baked cottage cheese from my oven, I took my own route and topped the warm crust with mozzarella and Genoa salami. Then, I popped the flatbread back into the oven for about three minutes to melt the cheese.

Viral cottage cheese flatbread! Recipe Itā€™s 10/10! What you need: 1 cup cottage cheese 2 eggs 1 tsp garlic powder 1 tsp Italian seasoning Add everything to a blender and blend until smooth. Pour onto a 9×13 parchment lined baking sheet. Bake at 350 for 35 minutes. Cool for 10 minutes! This makes 2 flatbreads. *If you only have a half sheet pan, double the recipe (same cook time). Youll have 4 servings!

The Verdict: Honestly, Not So Good

While I was eager to enjoy a slice, with upwards of 30 grams of protein per serving (the added mozzarella and salami increased the protein value), it wasnā€™t easy to eat or finish, for that matter, which is unfortunate considering how pretty it looks.

Even though itā€™s supposed to mimic a pizza, the lack of substance in the batter gives it a soggy texture, making it difficult to lift.

It also had an overwhelming eggy taste, which I usually donā€™t mind, but I couldnā€™t get over the soft and wet texture. I recommend making a simple frittata instead. Youā€™ll get a crispier crust and about 20 grams of protein.

6. Greek Yogurt Clusters

TikTok will typically point you toward aĢż for a quick and easy high-protein snack. The frozen treat includes upwards of 10 grams of protein per serving and promises to fuel your most active adventures.

I followed a recipe from and assembled my frozen bites using vanilla-flavored Greek yogurt, honey, fresh strawberries, and dark chocolate.

Greek yogurt typically has nearly double the amount of protein of traditional yogurt, which makes it an excellent option for someone trying to increase their protein intake, says Rifkin. ā€œYogurt is also a great source of probioticsā€”which supports gut healthā€”and can be easily paired with other foods like fruits and nuts to increase the nutritional value of a snack,ā€ she says.

chocolate covered strawberry yogurt clusters -chopped strawberries -1 cup greek yogurt -1 tsp vanilla extract -3 to 4 tbsp honey or agave -1 cup chocolate chips -1 tbsp coconut oil mix the yogurt, honey, and vanilla, fold in the chopped strawberries. scoop into clusters and freeze for 1-2 hours. once they are frozen, coat the clusters in the melted chocolate. place back into the freezer for another 10 min

The Verdict: My Favorite of the Bunch

This was definitely one of the best treats I have ever tried. I had so much fun dipping the frozen yogurt clusters in melted dark chocolate. Once they were finished, I couldnā€™t stop telling my partner how much I adored them.

Keep in mind that this recipe takes at least a few hours to finish because you have to reserve time for the yogurt to freeze. Itā€™s ideal to make it on meal-prep days, and then you can just reach for it in your freezer when you need a quick snack.

Overall, they were very satisfying and brought me much more joy than my usual protein bars ever could. Plus, theyā€™re super customizable.

I canā€™t wait to try these stuffed with mango, blueberries, or cherries. (Quick tip: To save your teeth and jaw, let them thaw a little before eating so they arenā€™t rock-solid when you go in for a bite.)

7. Trader Joeā€™s Red Lentil Pasta

People cannot stop making videos detailing their admiration for . According to many, itā€™ll help you create a ten-minute dinner with no fuss. Just one servingā€”about one cup of dry penneā€”contains 15 grams of protein.

Lentil pasta is a great source of plant-based protein, says Benali. ā€œItā€™s an excellent option for vegetarians and vegans, offering a nutritious alternative to traditional pasta,ā€ she says. Plus, itā€™s high in fiber because it contains nearly six grams, Rifkin adds.

While I kept my pasta simple (I topped mine with tomato sauce and Parmesan cheese), you can customize this dish to your liking, Rifkin says. ā€œFor added nutrition, I recommend tossing in a handful of greens like spinach or baby kale,ā€ she says. Leafy greens add nutrients like fiber, iron, magnesium, potassium, and calcium.

If you need inspiration, check out ‘s vegetable red lentil pasta.

Easiest meal prep. Tastes unreal and the pasta has 15 grams of protein alone!!! You can add more veggies and or protein. Enjoy

The Verdict: More, Please

As a vocal pasta lover, I was pleasantly surprised by how delicious this noodle dish tasted.

While savoring my delicious red lentil pasta and reflecting on all the recipes Iā€™ve tested, I came to the realization that upping your protein intake should never come at the expense of flavor in your favorite meals.Ģż

Ashia Aubourg is a freelance food writer based in the northeast. Her passion for food stemmed from the hours she spent binge-watching cooking shows when she was just six years old. Aside from testing new recipes in her kitchen, she enjoys hiking, taking long walks, and foraging for mushrooms.Ģż

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Itā€™s a muggy August evening in Portland, Oregon.ĢżAward-winning Haitian American chef Ģżis closing up his restaurant,Ģż for the night. Heā€™s scheduled to run his first leg (out of three) of the 2024 relay marathon at 4 a.m. the next day.

The relay, also known as the ā€œMother of All Relays,ā€ starts from the top of Mount Hood and ends on Oregonā€™s breezy Seaside Beach, which lies on the stateā€™s Pacific coast. Because Mount Hood is a two-hour drive away, he must leave Portland by midnight at the latest.

After locking up Kannā€™s doors, he rushes home to pack a bag. Heā€™s hoping that by the time he arrives at Mount Hood, heā€™ll have some spare moments to stretch and hype himself up before hitting the starting line.

Gourdet will be joining his six-person relay team, along with thousands of other folks from across the globe, to embark on this iconic race that spans 198 miles. The race is made up of 36 legs that are each around three to eight miles long. Teams must complete the course within 36 hours; the average finish time is 29 hours.

Gourdet Discovered His Joy for Running in the Throes of Addiction

Itā€™s no secret that working in restaurants can be extremely stressful. The food service and hospitality industry has the highest rates of substance use disorder compared to all major employment sectors, according to a 2015 study by the .

In the early 2000s, Gourdet started working as a chef at high-profile restaurants. To cope with the pressure, he turned to alcohol and cocaine. His addiction to both quickly took a toll on his health.Ģżā€œI realized I needed to completely change my lifestyle, and I was very ready to do so,ā€ Gourdet says.Ģż

He entered outpatient rehab in 2007 and got sober two years later. ā€œI started running when I was in rehab because I really had nothing else to do,ā€ Gourdet says.

What started as quick jogs transformed into 24-mile marathons. ā€œRunning allows me to spend a lot of time outside and clear my head,ā€ he says.

In 2022, Gourdet fulfilled his lifelong dream of opening his own restaurant. Kann, which serves Haitian cuisine, won a James Beard award in 2023. Gourdet also runs a bar underneath Kann called , which offers a wide variety of non-alcoholic drinks in addition to traditional wine and spirits.

The Meals (and Snacks) Gourdet Ate Before Race Day

The day before the race, Gourdet prioritized rest and filled up on nutrient-dense foods. ŗŚĮĻ³Ō¹ĻĶų spoke with Gourdet to get a glimpse of his meal plan.

Quick-Fueling Fruits for Breakfast

ā€œI wasnā€™t craving a lot of protein the day before the race, and I just wanted to make sure that I had enough fiber consumption prior, so I didnā€™t get all backed up,ā€ says Gourdet. Fiber kickstarts muscle contractions in the gut, which helps food move smoothly through the digestive tract.

He opted for ripe peaches and sweet berries to prevent any pre-race constipation. On average, a peach contains a little over two grams of fiber, while a cup of mixed berries has nearly six. He packed a few more to snack on during breaks between relay legs.

Fruits are great because theyā€™re full ofĢżcomplex carbohydrates, too, says , a registered dietician and founder of Phoenix Vegan Dietitian. ā€œThey break down slower, so you can use that as fuel for your run.ā€

Although coffee is a morning staple for most, Gregory opted to skip it. Because the Hood to Coast race can take up to three days, the runners must find moments to snooze between legs in a sleeping bag on designated grounds or in their teamā€™s van. ā€œI avoided caffeine because I wanted to sleep as much as possible before and during the race,ā€ he said.

A Sunflower Butter and Jelly Sandwich for Lunch

Gourdet stays booked and busy. Between running service at Kann, developing drink menus at ³§“Ē³Ü²õĆ²±ō, writing cookbooks, andĢżmost recentlyĢżlaunchingĢża Haitian chocolate barĢżin partnership with , the opportunity to sit down and enjoy a gourmet lunch, especially the day before a race, is rare.

So, he kept it simple: He lathered a few pieces of gluten-free seven-grain bread (untoasted) with sunflower butter and strawberry jelly.

Not only is this sandwich a protein powerhouseā€”two tablespoons of sunflower butter contains over seven grams of proteinā€”but itā€™s also stacked with carbs, making it quite energizing. ā€œCarbs break down into glucose, which is what we use for fuel,ā€ says Geiger. ā€œWe can store it in our body as glycogen.ā€

Glycogen gets stored in your liver and muscles when you eat carbs; your body then uses this energy to power a workout. That feeling you get when you hit a wall and suddenly donā€™t have the strength to continue may be caused by not eating enough carbs,ĢżGeiger says.

Hydrating, Protein-Packed, and Salty Snacks

Gourdet didnā€™t shy away from snacking between meals. He savored bites of watermelon, creamy hummus, and salty potato chips.

ā€œEating watermelon can support hydration needs,ā€ says Geiger. Runners can lose upwards of 1.5 quarts of water per hour, so saturating the body with liquids in advance helps.

Since sweating leads to a loss in sodium, says Geiger, salted chips can replenish lost nutrients because salt is made up of the electrolytes, sodium, and chloride, which help to usher nutrients to your cells and balance the water content in your body.

A batch of hummus made of legumes like chickpeas or black beans can help you meet your recovery needs, too, says Geiger. A half cup of hummus contains about eight grams of protein. If you run long distances, protein helps with repairing parts of your body, she says.

Hearty Curry for Dinner

For dinner, Gourdet decides to play it safe and chooses a meal he knows wonā€™t mess with his digestion. He opts for a rich, creamy chicken curry dish garnished with veggies and ginger, plus a side of buttery coconut rice from his favorite local Burmese restaurant, .

Not only does this meal pack in all the macros needed to power through a race, but its warm, savory heartiness makes it feel like a comfort food. ā€œIā€™m not afraid of spice; I love food filled with flavor, and my body can handle it really, really well,ā€ he says.

Not everyone can handle lots of spice, though. ā€œYou can take ten marathon runners doing the same race, and their meals will look vastly different,ā€ Geiger says. Itā€™s important to listen to your body and lean on the foods that work for you, she emphasizes. You might realize mid-stride that too much spice doesnā€™t agree with you.

ā€œThe biggest thing I would say to athletes is donā€™t try something new beforeĢżrace day,ā€ says , an associate teaching professor of exercise science at Syracuse University. You may experience digestive discomfort like stomachaches or sudden urges to use the bathroom if you experiment with foods that youā€™ve never eaten while training, she says.

Running Has a Special Place in Gourdetā€™s Life

ā€œI loved [the relay] because historically staying up all night for me was never a healthy experience, but it was incredible to see thousands of folks running 24 hours a day for two days,ā€ says Gourdet. During the race,Ģżhe found that this relay demanded a high level of ā€œmental organization,ā€ which he thoroughly enjoyed.

ā€œRunning takes a lot of dedication,ā€ says Gourdet. ā€œYouā€™re constantly checking in with yourself. Am I hungry? Am I thirsty? Does my back hurt? It offers a time to be there within your body, pushing yourself. And that feeling is extremely powerful.ā€

The post What an Award-Winning Chef Training for a Relay Marathon Eats in a Day appeared first on ŗŚĮĻ³Ō¹ĻĶų Online.

Iā€™m a food writer living in Vermont, and Iā€™m always on the hunt for nutritious-but-still-tasty snack recipes to pack for my hiking adventures. Now that fall is in full swing, I (among millions of other home cooks) couldn’t wait to dive into all things pumpkin. I checked out TikTok and found of people baking pumpkin bread with the help of . It looked delicious, and my interest was piqued.

So, I hopped in my car, drove to the local Trader Joeā€™s, about 30 minutes from my home, and purchased a box of the humble four-dollar mix. After trying it myself, IĢżadmit that I totally get the hype.

But I wanted to live on the edge and take my pumpkin bread to the next level. This wasn’tĢżtoo hard to do because, like any other kind of premade boxed mix, it is customizable, which makes it easy to upgrade the recipe to your liking.

The mix comes packed with 26 grams of carbohydrates (per one-half-inch slice of the baked loaf), the bodyā€™s primary fuel source, says , a registered dietitian based in Chicago, Illinois. But, on its own, the pumpkin bread mix lacks protein and other nutrients.

Protein supports your body in many ways, says , a registered dietitian in Detroit, Michigan. By adding protein-packed ingredients into Trader Joe’sĢżpumpkin blend and metabolizing them, your body transforms them into amino acids, which play an important role in repairing muscles and maintaining your immune system, Pendleton says.

Plus, according to Singer, protein keeps you full, making it the ideal fuel before (or during) those leaf-peeping hikes. On average, youā€™ll want to aim to eat about 15 to 30 grams per meal, and this hearty fall treat can help you get there.

In addition to protein-packed add-ins, consider includingĢżother nutritious elements to keep this snack balanced; ingredients containing magnesium, iron, or potassium are good options, says Pendleton.

Here are a few ideas for maximizing the protein content in your Trader Joeā€™s Pumpkin Bread and Muffin Mix.

1. Plop in a Few Scoops of Greek Yogurt

Mixing Greek yogurt into the pumpkin mix before baking helps create fluffy and tender textures.

Once youā€™ve successfully made a loaf, slice off a piece and top it with a dollop of plain Greek yogurt for some tanginess to complement the sweetness of the bread.

A piece of this pumpkin bread will keep your hunger at bay on your cool-weather hikes since itā€™s packed with protein. Just one cup of Greek yogurt contains nearly 20 grams of protein.

Adding yogurt is also a great way to load up on probiotics, which help support gut health by keeping the number of microorganisms native to the small and large intestines in check. Plus, one cup of yogurt contains about 230 milligrams of calcium. Snacking on this treat can help bring you closer to the recommended daily allowance of calciumā€”1,000 milligrams, and, in turn, support bone health. Itā€™s a win-win!

This remixed version of TJā€™s pumpkin bread is easy to make. Follow the recipe per the packageā€™s instructions and add the required two large eggs, one-half cup of oilā€”I used olive instead of vegetable oil because it helps the bread come out more moistā€”and one cup of water. Then, spoon in one-half cup of your favorite flavor of Greek yogurt; I chose vanilla. The instructions suggest baking the mix at 350Ā°F for 55 minutes. After removing your fluffy loaf from the oven, cut it into slices and dab a few spoonfuls of yogurt on top.

This TJā€™s boxed mix quickly became one of my favorites. The Greek yogurt addition delivers a delicious brightness that pairs well with the sweetness of the pumpkin flavor. I packed a few slices for a day when I was going on a three-hour-long hike, and it was the ideal snack to help me regain some energy once I hit the halfway point of my trek.

The writer, in her kitchen, demonstrates how to add Greek yogurt to the pumpkin bread mix. (Video footage by Ashia Aubourg; Video graphics and music added by Ayana Underwood via Canva)

2. Sprinkle in Pumpkin Seeds

This genius hack for enhancing TJā€™s pumpkin mix takes less than a minute to complete. Simply toss in about two tablespoons of pumpkin seeds while youā€™re prepping it. Pour the batter into your loaf (or muffin) pan. Once the batter settles, top it with a few more seedsā€”perhaps some leftover from your jack-oā€™-lantern carving adventuresā€”for a delicious nutty flavor and satisfying crunch.

Two tablespoons of pumpkin seeds have nearly nine grams of protein, which can help repair those strained muscles after an all-day hike.

Pumpkin seeds are also loaded with iron, says Pendleton. On average, folks should aim to consume about eight to 18 milligrams of iron daily. Two tablespoons of pumpkin seeds contain nearly 2.5Ģżmilligrams of iron. ā€œIron is important for enabling transport of oxygen in red blood cells and to make hormones,ā€ says Pendelton. A couple of these muffins should help you reach your daily iron goals.

Before putting the batter in the oven, sprinkle two tablespoons of pumpkin seeds on top of the uncooked loaf (or individual muffin tops if youā€™re using a muffin pan), then bake according to the package directions. The pumpkin seeds will roast in the oven, creating a delectable, crunchy crust.

3. Fold in Ripe Bananas (or Plantains) and Walnuts

If you love banana bread, youā€™ll swoon over this fruity upgrade. Itā€™s a great way to use up bananas that might be approaching their expiration date. Add mashed ripe bananas or plantains to the pumpkin mix to add extra sweetness and a tender texture.

Bananas are a great source of potassium, says Pendletonā€”just one cup (mashed) of the yellow fruit contains a little over 800 milligrams.

Plantains, a member of the banana family, have upwards of 721 milligrams of potassium per cup. ā€œPotassium is essential for maintaining fluid and blood volume; it supports muscles in contracting, and it helps nerve cells communicate,ā€ she explains. On average, adults should aim to consume between 2,600 and 3,400 milligrams per day.

While bananas and plantains arenā€™t the highest sources of protein, they still contain about two-and-a-half grams and close to two grams per cup, respectively, so if youā€™re already eating a protein-dense meal, this tiny boost can help you reach your goal.

Toss in one cup of walnuts if you want additional protein power; one cup of chopped walnuts contains nearly 18 grams of protein.

If you want to avoid oil, Pendleton suggests adding mashed bananas or mashed plantains in lieu of the fat in a 1:1 ratio. So, since the pumpkin recipe listed on TJ’s boxed mix calls for one-half cup of oil, you can add one-half cup of either fruit. Then, follow the rest of the recipe according to the packageā€™s instructions.

4. Stir in Dark Chocolate and Peanut Butter for a Reeseā€™s Cups Twist

This recipe is inspired by a Halloween favorite: Reeseā€™s Cups. All you have to do is fold dark chocolate chips and peanut butter into the pumpkin batter along with the other ingredients listed on the box. This trio of flavors will blend together and melt once the mix goes into the oven.

Adding just two tablespoons of peanut butter will supply you with a little over seven grams of protein. One cup of dark chocolate chips brings just under 18 gramsĢżof protein. That way, you can dig into this while on a trail break and fill your body with fuel. Add a scoop of peanut butter atop your pumpkin bread for more protein and an extra gooey bite.

On top of filling you up, this snack is loaded with magnesium, too, says Singer. Magnesium is essential for repairing and maintaining your muscles.

So, your dark chocolate addition will fill this loaf with close to 517 milligrams of magnesium. (FYI: On average, adults should aim to consume about 310 to 420 milligrams.)

Now, go ahead and dig into this decadent treat and enjoy the mouthfeel of melted chocolate and warm peanut butter oozing from the center.

5. Add in Oats and Raisins

Taking after the classic oatmeal raisin cookie, this upgrade takes less than two minutes to complete and fills your recipe with comforting flavors. The dried fruit adds a chewy-candy-like texture to the loaf.

Oats and raisins are also loaded with protein and iron, says , a registered dietitian based in Boston, Massachusetts. Just one-half of a cup of rolled oats contains nearly five grams of protein and roughly two grams of iron.

A cup of raisins contains slightly more than five grams of protein and almost three milligrams of iron. Making sure you get enough iron each day keeps you feeling energized. Sufficient iron intake can keep your hair looking lustrous, promote brain health, and boost immunity, too.

To make this recipe, add quick-cooking or instant oats to your batter instead of steel-cut oats, which take longer to become tender while baking. Add one-half of a cup of oats and one cup of raisins to the mixture and bake as usual with one box of this mix.

The cinnamon flavors from this pumpkin spice mix will pair well with the sweet notes from the raisins, allowing you to easily transform this treat into a yummy fallā€”and nutrient-dense delight.

The post 5 Ways to Upgrade Trader Joeā€™s Pumpkin Bread and Muffin Mix into a Protein-Packed Superfood appeared first on ŗŚĮĻ³Ō¹ĻĶų Online.