High-Protein Churros with cinnamon-protein dip

High-Protein Churros  

Ingredients (Serves 4)  

For the Churros:  

- 1/2 cup oat flour (or rolled oats blended into flour)  

- 1 scoop vanilla or cinnamon protein powder (whey or plant-based)  

- 1/4 cup egg whites (or 2 large egg whites)  

- 1/4 cup unsweetened almond milk (or milk of choice)  

- 1/2 tsp baking powder  

- 1/2 tsp cinnamon  

- 1/4 tsp vanilla extract  

- 1-2 tsp zero-calorie sweetener (optional, for extra sweetness)  

- Cooking spray or a small amount of oil for frying  


For the Cinnamon-Protein Dip: 

- 1/4 cup Greek yogurt (or dairy-free alternative)  

- 1 scoop vanilla protein powder (whey or plant-based)  

- 1/2 tsp cinnamon  

- 1-2 tbsp unsweetened almond milk (or water, to adjust consistency)  

- 1 tsp honey or maple syrup (optional, for sweetness)  


Optional Coating:  

- 1 tbsp zero-calorie sweetener mixed with 1/2 tsp cinnamon  


Instructions

For the Churros:  

1. Prepare the Batter:  

   - In a bowl, mix oat flour, protein powder, baking powder, cinnamon, and sweetener (if using).  

   - Add egg whites, almond milk, and vanilla extract. Stir until a thick batter forms.  


2. Pipe the Churros:  

   - Transfer the batter to a piping bag fitted with a star tip.  

   - Heat a non-stick skillet over medium heat and lightly coat with cooking spray or oil.  

   - Pipe 3-4 inch strips of batter into the skillet. Cook for 2-3 minutes per side, until golden and crispy.  


For the Cinnamon-Protein Dip:  

1. In a small bowl, mix Greek yogurt, protein powder, cinnamon, almond milk, and honey (if using) until smooth. Adjust the consistency by adding more milk if needed.  


To Serve:  

1. Roll the cooked churros in the optional cinnamon-sweetener coating if desired.  

2. Serve warm with the cinnamon-protein dip on the side.  


Macros (Per Serving, 2-3 churros with dip)  

- Calories: ~150-200 kcal  

- Protein: 15-18g (from protein powder and Greek yogurt)  

- Carbs: ~15-20g (from oat flour and sweetener)  

- Fats: ~2-4g (minimal fats from cooking spray)  


Why This Dish is Great  

- High-Protein: Protein powder and Greek yogurt provide a muscle-friendly boost.  

- Low-Calorie: A guilt-free dessert or snack.  

- Flavor-Packed: Sweet, cinnamon-spiced, and crispy.  

- Customizable: Add cocoa powder or nut butter to the dip for extra flavor.  


Pro Tips  

- Extra Flavor: Add a pinch of nutmeg or a dash of vanilla extract to the batter.  

- No Piping Bag?: Use a zip-top bag with the corner snipped off.  

- Meal Prep: Make the batter and dip in advance for quick cooking.  


Enjoy these crispy, protein-packed churros as a delicious and nutritious treat! 🎉💪

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