Recipe: Protein Coconut Breakfast Cake

HEY LOOK, GUYS, A RECIPE. I know I’ve been quiet lately. I’ve moved into a new apartment and I’m still kinda figuring out my personal schedule and getting back on track. But I know I owed you a delicious recipe so here it is!

I’ve been obsessing over coconut cake lately. It haunts my dreams: a light, fluffy white cake with a thick, ultra sweet frosting studded with sweetened shredded coconut.

Pure. Sugar. And. Carbs. SO GOOD.

But I can’t really indulge in those things too often anymore, and now that I’m living alone, me baking a whole cake is a dangerous idea. And of course I need new breakfast ideas full of protein all the time! I recently made some delicious banana protein muffins and figured I could adapt the recipe to a coconut cake! It’s even pretty easy.

The ingredients list is short: egg whites, plain Greek yogurt, coconut extract, unflavored whey protein, whole wheat flour, baking sugar substitute, baking powder and unsweetened coconut flakes.

You need to whip the egg whites into stiff peaks. It should take less than 10 minutes with a hand mixer, and egg whites whip better when they’re room temperature.

Next you fold in the Greek yogurt, being gentle so as not to break up all of the bubbles in the egg whites. Carefully stir in the dry ingredients, mixing until it’s *just* blended. If you overblend it the bubbles will disappear.

Pour the batter into a pan coated with cooking spray and make sure it’s evenly spread. Sprinkle the coconut on top in an even layer, then pop into a 325 degree oven. It’s going to rise a LOT, so you may want to put it on a baking sheet to catch any rogue flakes of coconut that might fall off. It’s going to take about 35-40 minutes, and will be done when a toothpick inserted into the center comes out clean.

Look at that amazing golden brown deliciousness!!! Allow me to even give you a CLOSE UP. Mmmm. Allow it to cool thoroughly then slice into four generous pieces. This is really good reheated gently in the toaster oven in the morning too.

 

Protein Coconut Breakfast Cake

  • Servings: 4
  • Difficulty: easy
  • Print

A mildly sweet, protein rich cake with the flavors of coconut.

NUTRITION PER SERVING: 230 cals, 10.3g fat, 271.3mg sodium, 14.1g carbs, 22.2g protein.

Ingredients

  • 6 egg whites
  • 1 tsp coconut extract
  • 1 cup plain Greek yogurt
  • – 42g Isopure unflavored whey isolate protein powder (or 1 1/2 servings of your brand)
  • 1/4 cup whole wheat flour
  • 12 tsp sucralose
  • 1/2 tsp baking powder
  • 1/2 cup unsweetened coconut flakes

Directions

  1. Preheat the oven to 375 degrees and spray a loaf pan with non-stick cooking spray.
  2. In a medium bowl, whisk egg whites and coconut extract until stiff peaks then fold in yogurt. Add in the Whey Protein Powder, flour, baking powder and Splenda and mix gently until just combined.
  3. Spread the batter into the prepared loaf pan. Sprinkle the coconut evenly on top and bake for 35 – 40 minutes, or until a toothpick comes out clean. The cake will rise considerably, so you might want to set a baking sheet underneath to catch any spills.
  4. Allow the cake to cool thoroughly (it will lose volume as it cools). Slice and serve!

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A Quick And Dirty Guide to Protein Powder

Protein powders. There are so many on the market, which one is best? Here’s a fast guide to the various protein powders on the market.

Dairy Based Proteins

Whey Concentrate

Whey makes up 20% of the protein in cow’s milk and whey concentrate is the most common form of protein on the market. It’s reasonably priced and low in lactose so it’s manageable for most people. It’s the most popular form of protein on the market. Some people may experience some gas and bloating.

Whey Isolate

Whey isolate is my protein of choice. It’s very thin in texture and virtually fat free. The low carb content makes this a great choice for low carb diets. This makes it great for a snack at any time of day. It’s also one of the fastest absorbing proteins. My preferred brand is Isopure, because their whey isolate mixes are zero carb or VERY low carb, so you are getting almost pure protein in each serving.

Casein

Casein protein makes up 80% of cow’s milk protein and unlike whey concentrates and isolates it is a slow release protein. Many people prefer to use casein at night as the slow absorption rate promotes recovery while you sleep. Casein tastes pretty much the same as concentrates and isolates but is much thicker in texture.

Plant Based Proteins

Soy

Soy protein is commonly used in food products that require extra protein, specifically protein bars. Unfortunately, soy protein has a flavor that isn’t easily overcome by added flavorings and can sometimes be unpleasant. It does have the benefits of coming with its own amino acids: specifically glutamine, arginine and BCAAs. You can read more about these in my previous posts about aminos. Some people may want to avoid soy protein due to its effects on thyroid levels and hormones. Soy is considered a complete protein.

Hemp

If you want a complete, plant-based protein, but are concerned about the use of pesticides or genetic modification, hemp protein is for you. Hemp is naturally acclimated to organic farming and is a non-GMO crop. Like soy, it is a complete protein.

Rice

Brown rice protein is a great alternative for people with food allergies because it has none of the allergens that can be found in some protein powders that include gluten, egg, dairy or soy. Rice  protein is considered an incomplete protein because it’s low in lysine, so if you’re a vegan or vegetarian, you’ll want to pair it with foods that are high in lysine, such as legumes and beans. No, this does NOT mean you need to have a bean smoothie, just make sure beans are in your diet.

Pea

Pea protein is yet another complete plant based protein. It’s stronger in flavor than rice protein, but less strong than soy. I personally find it too gritty to drink as a shake, but it works very well in baked goods, particularly as the earthy flavor accentuates chocolate or cocoa powder. (I made brownies with mine!)

Animal Proteins

Egg

Egg albumin hearkens back to a time before packaged protein powders, and is not often purchased or consumed in powdered form. Most people just purchase cartons of liquid egg whites and cook them. Because they’re delicious. 😉

Beef

If you don’t care about consuming animal products but you have a lactose problem, beef protein might be for you. It’s not known for its taste, however, and is not as readily absorbed by the body as whey protein. However it’s another good option for the Paleo crowd. Note: it’s not made from prime beef, but from the parts of the animal that would normally be discarded.

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Cooking With Protein Powder

Dairy proteins should not be heated. When the proteins in whey and casein are heated and denatured, they form a hard, rubbery substance not unlike a pencil eraser. YUCK. DO NOT WANT. However I have used both rice and pea protein in baking with excellent results. You may notice a slight graininess depending on how much you use. If you’re making a more subtly flavored dish I’d choose rice protein, and pea protein for stronger, earthier flavors.

I hope this primer on protein powder helps you decide what to try first!