Bake bread with proteins: Surprisingly healthy enjoyment

Yolanda van het Hout
3 November 2023
4 people
60 minutes
Ontbijt

Bread, one of the world’s most beloved foods, forms the basis for countless meals. But what if we told you that baking your own bread is not only fun but also opens the door to a world full of flavor and nutrition?

In this blog, we embark on a flavorful journey and show you how to bake your own protein-rich bread, enriched with protein powder. And because the filling reveals the true magic in a sandwich, we will inspire you with exciting and lean topping combinations. These are not only a treat for your taste buds but also ideal for athletes and anyone looking for a healthy, protein-packed meal.

So, put on your apron and unleash your culinary curiosity, because we are heading into the kitchen together to discover how to enjoy healthy homemade bread with delightful lean toppings.

Whey Protein: The Hero of Our Homemade Bread

Whey protein is one of the most popular protein supplements for athletes and health-conscious people. It’s not only a great source of high-quality proteins, but it can also give your bread an extra flavor boost. Here are some recipes for protein bread to get you started.

Vegetable Bread

Give this colorful, protein-rich vegetable bread a try, packed with flavor thanks to peas, bell peppers, and corn. Best of all? No hassle with yeast and a delightful creamy texture, thanks to low-fat quark and M Double You Micro Whey. We’ve added whole wheat flour for the much-needed fiber and a touch of smoked paprika powder for that unique taste. This one’s a real winner!

It’s super easy to make – no kneading, rising, or shaping dough required. And most importantly, this vegetable bread tastes fantastic with a bowl of soup or a fresh salad. But it’s just as delicious to eat on its own.

And let’s not forget how healthy this protein-rich vegetable bread is! Each slice is packed with proteins, fiber, vitamins, and minerals. It contains whole wheat flour, our pure protein powder, low-fat quark, eggs, egg whites, and frozen vegetables. You might be thinking this bread tastes like an omelet. And honestly, it does have some resemblance. You could say this protein-rich vegetable bread is a tasty cross between savory bread and a frittata. However you describe it, it’s just incredibly delicious!

Ingredients

  • 3 eggs
  • 3 egg whites
  • 150 grams low-fat quark
  • 60 grams whole wheat flour
  • 50 grams Micro Whey protein powder
  • 2 teaspoons smoked paprika powder
  • 1 teaspoon garlic powder
  • 8 grams baking powder
  • 350 grams frozen vegetable mix (Mexico Blend)
  • Salt and pepper to taste

Preparation

  1. Preheat the oven to 180 degrees Celsius (165 degrees Celsius for fan ovens) and grease a loaf pan (22 cm) thoroughly.
  2. In a large bowl, add the eggs, egg whites, and low-fat quark. Beat with a mixer until it becomes a light and fluffy mixture.
  3. Sift the flour and protein powder over the bowl and add the spices and baking powder. Use the mixer again to blend everything thoroughly. Then gently fold the frozen vegetables into the batter and season with salt and pepper.
  4. Pour the batter into the greased pan and place it in the middle of the oven. Bake the vegetable bread for 45 to 50 minutes.
  5. Remember to let the bread cool in the pan for at least an hour before slicing. Also, it’s important to note that this bread tastes best when made a day in advance. After a night in the fridge, it becomes firm, and the flavors meld well into the bread. You can reheat it in the oven, toaster, (grill) pan, or air fryer.

Preparation Time

15 minutes preparation + 45 minutes baking time

Nutritional Value

Total: 1108 kcal, 80g carbohydrates (including 16g sugar), 29g fat, 113g protein. Per thick slice (1/8 piece): 138 kcal, 10g carbohydrates (including 2g sugar), 4g fat, 14g protein.

Protein Rolls

Making protein rolls yourself? Absolutely! With just 6 everyday ingredients, you can effortlessly prepare the most delicious, healthy whole wheat rolls. Often, ready-made low-carb and high-protein rolls from the supermarket lack flavor. So why not make your own rolls and give them an extra boost with protein powder?

Why choose protein powder in this recipe? Firstly, it helps balance the macronutrients. Normally, rolls are mainly made of carbohydrates. By adding our protein powder, you also make them rich in proteins. A protein roll contains 14.4 grams of carbohydrates and 14.6 grams of protein. For comparison, a regular brown roll contains 26.5 grams of carbohydrates and only 5.5 grams of protein. That’s a significant difference! Secondly, it provides extra fluffiness. And who doesn’t want airy rolls?

These rolls are ready in a snap. While you prepare to head out the door, the rolls are already baked and ready!

But beware, you’ll want freshly baked protein rolls from your oven every morning from now on!

Ingredients for 4 rolls

  • 100 grams whole wheat flour or all-purpose flour
  • 50 grams Micro Whey protein powder
  • 2 teaspoons baking powder
  • 3 grams salt
  • 50 grams low-fat quark
  • 2 egg whites
  • Optional: seeds or nuts of your choice

Preparation

  1. Preheat the oven to 180 degrees Celsius and line a baking sheet with parchment paper.
  2. Add the flour, Micro Whey protein powder, baking powder, and salt to a mixing bowl. Then add the low-fat quark and egg whites to the dry ingredients and mix everything well.
  3. Divide the dough into 4 portions and shape them into balls. Place the balls on the baking sheet, sprinkle with seeds or nuts if desired, and bake the protein-rich rolls for 20 minutes in the preheated oven.

Preparation Time

10 minutes + 20 minutes baking time

Nutritional Value

Per roll (about 50 grams): 123 kcal, 14.4g carbohydrates, 0.8g fat, 14.6g protein.

Protein Piadina

A protein-rich piadina is essentially the Italian version of a tortilla or wrap. If you’re looking for a high-protein or low-carb option, a regular flatbread isn’t the ideal choice. Normal tortillas or wraps are mainly made of flour and thus contain a lot of carbohydrates. But if you’re in the mood for a flatbread, you can easily make a low-carb wrap or tortilla yourself!

This recipe for an Italian wrap is made with unflavored protein powder and is surprisingly easy to prepare. By adding natural protein powder without added flavors to your savory dishes, you can quickly put a high-protein meal on the table. In this case, you get a delicious protein-rich piadina! This flatbread can be used as a flatbread, wrap, tortilla, or even as a healthy pizza crust.

The benefits of adding unflavored protein powder to dishes like wraps and piadinas are numerous. Ready-made wraps with fewer carbohydrates and more proteins are often expensive, dry, and don’t taste great. We’re here to show you that it can be different!

Ingredients for 2 protein-rich piadinas

  • 50g wheat flour + extra for dusting
  • 30g Whey protein isolate
  • 75g low-fat quark
  • 1/2 tablespoon water
  • 1/2 teaspoon baking powder
  • 1 tablespoon Italian herbs

Preparation

  1. Put the ingredients for the protein-rich piadinas in a mixing bowl and knead into dough.
  2. Shape 2 balls from the dough, dust the countertop, and roll out the balls into flat round wraps.
  3. Heat a dash of olive oil in a crepe pan and bake the piadinas on low heat.
  4. Ready to serve and top with your favorite toppings.

Preparation Time

15 minutes

Nutritional Value

Per piadina: 153 kcal, 18g carbohydrates (including 1g sugar), 1g fat, 19g protein.

Protein Brioche

This bread is perfect for those who love a soft, airy texture. The addition of whey protein makes it protein-rich and wonderfully tender.

Ingredients:

  • 300 grams flour
  • 100 grams whey protein powder (such as Protein Baking mix or 100% whey with a flavor of your choice, like HoN 100% whey)
  • 1 tablespoon sugar
  • 10 grams salt
  • 200ml skimmed milk
  • 10 grams yeast
  • 50 grams low-fat yogurt
  • 2 eggs
  • 100 grams butter, melted

Preparation:

  1. Preheat the oven to 180°C.
  2. Mix the flour, whey protein powder, sugar, and salt in a bowl.
  3. Warm the milk and dissolve the yeast in it. Let it sit for a few minutes until it starts to foam.
  4. Add the yeast milk, yogurt, eggs, and melted butter to the flour mixture. Knead into a smooth dough.
  5. Let the dough rise until it doubles in size, usually 1-2 hours.
  6. Shape the dough into small buns or one large loaf and bake in the oven until golden brown (about 20-30 minutes).

Lean Toppings

These exciting topping options add a flavorful twist to your bread. Whether you prefer savory or sweet, there are plenty of ways to enhance your homemade bread with whey protein. Enjoy these delightful combinations!

  1. Lean Chicken Breast with Guacamole

    Ingredients:

    • Lean slices of grilled chicken breast
    • Guacamole (homemade or store-bought)
    • Fresh tomato slices
    • Lettuce or spinach leaves

    Preparation:

    1. Top your bread with lean slices of grilled chicken breast.
    2. Add a generous spoonful of guacamole for flavor and healthy fats.
    3. Place fresh tomato slices and some lettuce or spinach on the chicken.

  2. Tuna Salad

    Ingredients:

    • Lean canned tuna, drained
    • Low-fat Greek yogurt
    • Finely chopped celery
    • Pickles, finely chopped
    • Salt and pepper to taste
    • Lettuce or spinach leaves

    Preparation:

    1. Mix lean tuna, Greek yogurt, finely chopped celery, and pickles in a bowl.
    2. Season with salt and pepper.
    3. Top your bread with lettuce or spinach leaves and spoon the tuna salad on top.

  3. Chicken Salad with Yogurt Dressing

    Ingredients:

    • Cooked and diced lean chicken breast
    • Hard-boiled eggs, finely chopped
    • Low-fat quark or Greek yogurt
    • Finely chopped green bell pepper
    • Finely chopped spring onion
    • Lettuce or spinach leaves

    Dressing:

    • Low-fat quark or Greek yogurt
    • Lemon juice
    • Dijon mustard
    • Honey
    • Salt and pepper

    Preparation:

    1. Mix cooked lean chicken breast, hard-boiled eggs, low-fat quark or Greek yogurt, green bell pepper, and spring onion in a bowl.
    2. Prepare the dressing by mixing low-fat quark or Greek yogurt with lemon juice, a pinch of Dijon mustard, a bit of honey, and salt and pepper to taste.
    3. Top your bread with lettuce or spinach leaves and spoon the chicken salad on top. Drizzle with the yogurt dressing.

These lean topping options are rich in protein and low in fat, making them ideal for athletes and anyone looking for a healthy and nutritious meal. Experiment with these recipes and customize them to your own taste preferences. Enjoy your homemade whey protein bread with delicious lean toppings!”

Performance Sports Nutrition - Protein Baking Mix
Protein Baking MixPerformance Sports Nutrition
750 gram
18,40
M Double You - Micro Whey
Micro WheyM Double You
900 gram
37,50

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