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Protein Fluff...the secret ingredient!

Updated: Jan 8, 2021

On a calorie deficit and still feeling hungry? Then here is the magic ingredient for you! Xanthan Gum, otherwise known as Protein Fluff.

It’s the low-carb, high-protein dessert recipe that’s been making its way around the fitness community for years – great for a super-filling weight loss snack.

Protein fluff is simply made from your favourite protein powder mixed with a bit of milk or soda (and a few optional extras if you want), whisked up to a crazy volume to keep you full for hours.

What is Xanthan Gum?

Xanthan gum is hugely popular, and has many uses. Did you know it's used as a food additive typically used for its ability to thicken or stabilize packaged goods. More specifically, xanthan gum is a complex exopolysaccharide, a polymer made up of sugar residues that are secreted by Xanthomonas campestris into its local environment. Basically, this bacteria take in simple sugars and convert them into complex carbohydrates which result in xanthan gum.

Unless you are an big reader of food labels there is a high chance you didn’t know when you’ve been eating it. Xanthan Gum is popular and is often found in gluten-free products, which many people believe pertains some good health benefits such as: lowering your cholesterol, lowering your blood sugar levels & decreasing the risk of cancer.

Below are the 3 top recipes you need to try!

Ice Cream Vanilla Protein Fluff


1. In a large bowl, mix the protein and xanthan gum.

2. Add one third of the cream soda and whisk for 2-3 minutes using an electric hand mixer. It’s really important that you use an electric whisk. (You’ll be there a long time if otherwise!)

3. Gradually pour in the remaining soda whilst whisking. Whisk for 10 minutes in total and watch your fluff quadruple in size. Stick with it – it will expand!

4. Add your favourite toppings, or just tuck in straight out of the bowl.

Strawberry shortcake protein fluff

Blend all 4 ingredients! We recommend using Optimum Nutrition Strawberry whey protein as it makes this recipe complete! The xanthan gum is necessary to thicken it.

Blueberry Shake Cake


1. Place the blueberries into a blender and blend until coarsely chopped.

2. Pour into a mixing bowl with the whey, Vanilla flavouring drops, xanthan gum and milk, and use an electric hand mixer to whisk for 8-10 minutes until the mixture expands in size. Ensure you use an electric whisk, and stick with it – it will grow!

Chocolate Chippy

Method Add all of the ingredient to a large bowl and mix with an electric hand mixer for 10 minutes (this creates the fluff).

It’s high in casein protein. Casein protein digests slowly, providing a slow-release amino stream for an 8 hour period. This means it can be used to help repair muscle and prevent muscle breakdown while you sleep for 8 hours. Therefore, the optimal time to take it would be before bed. If you would like to use normal protein that will work aswell, but casein does add a creamier texture!


Calories - 211

Fat: 8g

Carbohydrates: 10.5 g

Protein: 26.2 g

Raspberry Fluff


Add all of the ingredient to a large bowl and mix with an electric hand mixer for 10 minutes (this creates the fluff).

Macros Calories - 360 Protein - 46 Carbs - 30 Fat – 8

I hope you enjoy the recipes and they fill you up so you won't be tempted by any other unhealthy snacks!


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