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! 🎉💪