🥚🍯 Protein Nest – Easy and Protein-Rich Recipe

If you are looking for a snack nutritious, protein-rich and easy to make, that Protein Nest is the perfect option!

Made with whey protein, oats and milk powder, it is a great alternative for an energetic breakfast or a post-workout snack.

✅ High protein ✅ Quick and easy ✅ Sugar free refined

📜 Ingredients

🔹 Protein Nest Mass

✔️ 1 egg 🥚
✔️ 2 tablespoons of oat flour or bran 🌾
✔️ 2 tablespoons of powdered milk 🥛
✔️ 1 scoop of whey protein (ice cream flavor) 💪
✔️ 5 tablespoons of liquid milk 🥛
✔️ 3 drops of sweetener (optional) 🍯
✔️ ½ teaspoon baking powder

🔹 Coverage

✔️ 1 tablespoon of powdered milk 🥛
✔️ Water (enough to form a cream)

🔥 Preparation Method – Step by Step

1️⃣ Mix the ingredients

• In a bowl, beat the egg and add the oats, powdered milk, whey protein, sweetener and liquid milk.
• Mix well until you obtain a homogeneous dough.

2️⃣ Add the yeast

• Add the baking powder and mix lightly.

3️⃣ Microwave

• Pour the batter into a greased ramekin and place in the microwave for 2 to 3 minutes at high power.

4️⃣ Prepare the topping

• Mix the powdered milk with a little water until it forms a cream.

5️⃣ Finish and serve

• Unmold the protein nest, cover with cream and enjoy!

💡 Tip: For a special touch, add dark chocolate shavings or cinnamon to the frosting!

🍽️ Necessary Equipment

🔹 Medium bowl – to mix the ingredients
🔹 Spoon or whisk – to stir the dough
🔹 Small form or ramekin – for baking in the microwave
🔹 Microwave – for quick cooking

📌 Revenue Information

📍 Preparation time: 5 minutes
🔥 Cooking time: 2-3 minutes (microwave)
⏳ Total time: 8 minutes
💰 Estimated cost: Economic
⭐ Difficulty: Very easy
🍽 Performance: 1 serving
⚖️ Recommended serving: 1 unit (~150g)
🏋️ Ideal for: Post-workout, breakfast, healthy snack

🏷 Diets and Food Restrictions

✔️ Suitable for:
🔹 Protein diet
🔹 Nutritional reeducation
🔹 Fitness diet

🚫 Not recommended for:
❌ Low-carb diet (contains oats and powdered milk)
❌ Lactose intolerant (substitutions available below)

🔍 Nutritional Table (Per Serving – 150g)

💡 Tip: Ideal for replenish energy and help with muscle recovery after training!

⭐ Tips for a Perfect Protein Nest

✅ Use good quality whey for a creamier flavor.
✅ Mix the dough well to avoid lumps.
✅ Don't overdo the yeast so that the dough rises just right.

🔄 Variations and Adaptations

🥥 Lactose free → Use coconut milk powder and lactose-free whey.
🌾 Gluten free → Swap oats for almond flour.
🍫 Chocolate flavor → Add 1 tablespoon of cocoa powder.
🥜 More creaminess → Add 1 teaspoon of peanut butter to the dough.

🏠 Storage Tips

🌀 At room temperature: until 6 hours (ideal for immediate consumption).
❄️ In the fridge: until 2 days.
⏳ In the freezer: until 15 days. To defrost, heat in the microwave for 30 seconds.

🔥 How to Reheat:
✅ In the microwave: 15-20 seconds
✅ In the oven: 5 minutes at 180°C

🚫 Common Mistakes and How to Avoid Them

❌ Did it get dry?
➡️ Decrease microwave time or add 1 extra tablespoon of milk.

❌ Dough too liquid?
➡️ Add 1 more tablespoon of oats to give consistency.

❌ Too sweet or sickly?
➡️ Adjust the amount of sweetener or choose a less sweet whey.

❓ FAQ – Frequently Asked Questions

🔹 Can I do it without whey protein?
✔️ Yes! Replace with 1 extra spoon of powdered milk and 1 spoon of cocoa.

🔹 Can you bake it in the oven?
✔️ Yes! Bake it preheated to 180°C for 10 minutes.

🔹 Is this nest low-carb?
✔️ No, because it contains oats. But it can be adapted by exchanging it for coconut flour.

🔹 Can I double the recipe?
✔️ Yes! Just fold all the ingredients and set the time in the microwave to 3 to 4 minutes.

🔹 Can I make it with another whey flavor?
✔️ Yes! Chocolate, vanilla or even strawberry go very well together.