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Showing posts with label high protein. Show all posts

Tuesday, December 23, 2025

Reviewing Protein Jelly or Protein Jello

Before we review Protein Jelly we need to get our definitions sorted, as I refer to the picture below as jelly, but I know many of my friends refer to it as jello!

Whether you call it jelly or jello, there is a delicious recipe sometimes called protein jelly/jello, occasionally called 2 ingredient panna cotta and sometimes referred to as Jelly Whip/Jello Whip.

This is a low-calorie, high-protein snack/dessert that is really delicious and very reminiscent in flavour to what my late grandmother made, which she just called a quick mousse.

How to Make Protein Jelly

This recipe couldn't be easier. You need just three ingredients - boiling water, jelly crystals and Greek yogurt.

Take one cup of boiling water and pour it into a jug
Add one cup of Greek yogurt into the same jug
Pour in one box of jelly crystals (85g)
Use a whisk to beat all the ingredients together.
Pour into your container (I use several small containers to make individual servings) and pop in the fridge to set. I leave mine in there overnight.

The result is a delicious and protein-packed snack or dessert that is also low-calorie.

Variations in cooking method

I know it's not really 'cooking', but anyway, when I first made this protein jelly I just stirred all of the ingredients together with a spoon and the result was really nice. However, I thoroughly recommend using a hand whisk as it makes it taste more airy and fluffier.

I have been told that using a hand beater is another way to make the Jelly Whip even fluffier, but I don't have a hand beater, so I haven't tried that.

Dairy Free Jello Pudding

I have also made this using coconut yogurt (thick set, Greek style) and it tasted delicious, especially with the lime-flavoured jelly. The only problem with using coconut yogurt is that the protein content isn't very high, unlike with Greek yogurt. It's still a nice, low-calorie snack to enjoy.

Which Jelly/Jello to Use?

I use the regular jelly crystals, but many people will choose the sugar-free option. I guess it depends on whether you prefer what they add in place of the sugar or not. Apparently, the flavour is the same and, of course, if you're using the Greek yogurt, you are still getting the protein.

My favourite flavours are raspberry and strawberry.

How to Serve Protein Jelly

I usually make individual servings and have it by itself, but I have also had it with a little vanilla protein pudding on top in the past which I enjoy as it evokes the idea of trifle (one of my favourtie desserts).

I will also add blueberries, raspberries or sliced strawberries on top of the protein jello sometimes as well.

Whether you say jelly or jello I really hope you try this simple, easy-to-make recipe.

Note: The author may receive a commission from purchases made using links found in this article. “As an Amazon Associate, Ebay (EPN), Esty (Awin), and/or Zazzle Affiliate, I (we) earn from qualifying purchases.”

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Wednesday, August 13, 2025

The Protein Advantage Cookbook — A Delicious, Healthy New Cookbook

The Protein Advantage Cookbook is a collection of 100 high-protein, low-carb recipes and tips from bestselling author Carolyn Ketchum, the deservedly popular recipe developer and blogger behind All Day I Dream About Food. Ketchum’s newest cookbook blends quick weeknight meals with make-ahead basics and treats, wrapped in her pragmatic, low-carb approach, this time with a focus on high-protein recipes.

Its official launch date was yesterday, August 12, 2025, but I was lucky enough to get an advance review copy courtesy of the author and the publisher, Fair Winds Press (an imprint of Quarto). It’s a terrific cookbook for anyone interested in increasing their protein intake, and I’m delighted to share my review.

The Protein Advantage Cookbook by Carolyn Ketchum

Who It's For

This low carb, high protein cookbook is for anyone looking to improve their health through “weight loss, blood sugar management, building lean muscle mass, or simply having more energy for daily life” while eating delicious, easy to prepare, wholesome food.

Ketchum’s stance of prioritizing protein aligns with the current science: increasing protein intake can improve satiety and support lean mass, especially alongside resistance training. And for adults 40+, adequate protein becomes increasingly important.

What's Inside

Ketchum opens with a concise science and strategy overview, including what “protein-forward, low-carb” means, why prioritizing protein matters from a health perspective, and how to stock a high-protein, low-carb pantry with healthy, tasty ingredients.

True to its name, of course, the majority of The Protein Advantage Cookbook is devoted to the recipes. I was delighted to see Ketchum's signature format: clear, easy to follow, step-by-step instructions, lots of full-color photos (although not every recipe has a photo), and practical tips, such as for swapping ingredients or scaling portions.

The 100 recipes are organized into chapters with straightforward labels:

Breakfast
Breads and Muffins
Appetizers and Snacks
Soups and Salads
Main Dishes
Desserts

The Breakfast chapter includes 22 tasty recipes, such as Loaded Breakfast Casserole (29.5g of protein), Chocolate Protein Pancakes (19.7g of protein), Hot Maple Cereal (29.7g of protein), and Everything Bagel Smoked Salmon Toast (26.5g of protein).

Loaded Breakfast Casserole recipe from The Protein Advantage Cookbook

The Breads and Muffins chapter has 10 yummy high-protein recipes including Easy Protein Bagels (13.3g of protein), Double Chocolate Zucchini Bread (11g protein), Cheddar Jalapeño Biscuits (12.9g protein), and even Chocolate-Glazed Donuts (10g protein)!

The Appetizers and Snacks chapter caters to both savory and sweet cravings, including 17 recipes such as Sausage-Stuffed Mushrooms (12.8g protein), Taco Bites (18.7g protein), Frozen Hot Chocolate (17.6g protein) and Chocolate Hazelnut Spread (9.8g protein).

Asian Chicken Noodle Soup recipe from The Protein Advantage Cookbook

The Soups and Salads chapter features 13 simple yet satisfying recipes such as Asian Chicken Noodle Soup (31.1g protein), Chicken Chile Verde (35.3g protein), Turkey Club Salad (29.1g protein) and Old Bay Shrimp Salad (23.3g protein).

Easy Steak Fajitas recipe from The Protein Advantage Cookbook

The Main Dishes chapter contains 22 terrific recipes to suit a wide range of tastes, such as Honey Mustard Chicken Thighs (33.3g protein), Easy Steak Fajitas (25.2g protein), Pork Tenderloin with Dijon Cream Sauce (33.4g protein), and Teriyaki Salmon (30.2g protein).

If you have a sweet tooth, never fear! Carolyn Ketchum is also the author of The Ultimate Guide to Keto Baking, and The Protein Advantage Cookbook includes 16 luscious desserts with a high-protein twist, such as Deep Dish Brownies (16g of protein), Lemon Cheesecake Bars (12.3g of protein), Coconut Candy Bars reminiscent of Mounds bars (10.4g of protein), and Strawberry Lemonade Ice Pops (10.1g of protein).

There's also a chapter called "A Day in the Life" which chronicles what Ketchum ate over the course of a few typical days, along with the workouts she did on those days. As a very active, extremely fit woman, her calorie limits are much higher than mine, but it was still helpful to see how she incorporates the cookbook recipes into her daily meal plans.

Why It Deserves a Place in Your Kitchen

The Protein Advantage Cookbook delivers exactly what it promises: approachable, protein-centric low-carb recipes anchored in sensible nutrition guidance. For those of us who want to feel more satiated, lift heavier weights, or simply be stronger as we age, while eating delicious, nutritious food and without spending all day in the kitchen, this book will be an excellent, much-used addition to our cookbook collections.