Are you looking for a way to boost your protein intake without sacrificing taste or nutrition? Look no further! Pea protein is a great option, offering a complete amino acid profile and numerous health benefits. In this article, we’ll explore 18 delicious and nutritious pea protein recipes perfect for muscle growth.
From savory soups and hearty salads to sweet treats like energy balls and muffins, we’ve got you covered. Whether you’re a fitness enthusiast or just looking for a healthy snack option, these recipes are sure to satisfy your cravings while providing the nutrients you need to support your active lifestyle.
In the following pages, we’ll dive into each of these recipes, exploring the benefits of pea protein and sharing tips on how to incorporate it into your diet. So let’s get started!
Pea Protein Pancakes with Blueberries
These fluffy pancakes are packed with protein-rich pea protein powder, sweet blueberries, and a hint of vanilla. Perfect for a quick and easy breakfast or snack.
Ingredients:
– 1 scoop pea protein powder
– 1 cup rolled oats
– 1/2 cup unsweetened almond milk
– 1 large egg
– 1 tablespoon honey
– 1/4 teaspoon salt
– 1/4 teaspoon baking powder
– 1/4 teaspoon vanilla extract
– Fresh blueberries, for serving
Instructions:
1. In a bowl, whisk together pea protein powder, oats, and salt.
2. In a separate bowl, combine almond milk, egg, honey, and vanilla extract. Whisk until smooth.
3. Add the wet ingredients to the dry ingredients and stir until just combined.
4. Heat a non-stick skillet or griddle over medium heat. Drop batter by 1/4 cupfuls.
5. Cook for 2-3 minutes, until bubbles appear on surface. Flip and cook an additional 1-2 minutes.
6. Serve warm with fresh blueberries and your favorite toppings.
Cooking Time: 10-12 minutes
Vegan Pea Protein Smoothie Bowl
This refreshing smoothie bowl is packed with plant-based protein, creamy texture, and a burst of citrus flavor. Perfect for a post-workout snack or a healthy breakfast on-the-go.
Ingredients:
– 1 scoop Vegan Pea Protein Powder
– 1/2 cup frozen pineapple
– 1/2 cup unsweetened almond milk
– 1 tablespoon chia seeds
– 1 tablespoon honey or maple syrup (optional)
– Ice cubes (as needed)
Instructions:
1. In a blender, combine pea protein powder, pineapple, almond milk, and chia seeds.
2. Blend on high speed until smooth and creamy, stopping to scrape down the sides of the blender as needed.
3. Taste and adjust sweetness by adding honey or maple syrup if desired.
4. Pour the smoothie into a bowl and top with your favorite toppings, such as sliced fruit, granola, or coconut flakes.
Cooking Time: 2-3 minutes (blending time)
Pea Protein Chocolate Energy Balls
These bite-sized treats are packed with protein and flavor, making them a perfect snack or post-workout boost. Made with pea protein powder, rolled oats, and dark chocolate chips, these energy balls are not only delicious but also nutritious.
Ingredients:
– 1/2 cup rolled oats
– 1/4 cup pea protein powder
– 1/4 cup creamy peanut butter
– 1 tablespoon honey
– 1/4 cup dark chocolate chips (at least 70% cocoa)
– Pinch of salt
Instructions:
1. In a large mixing bowl, combine rolled oats and pea protein powder.
2. In a separate bowl, mix together peanut butter and honey until smooth.
3. Add the peanut butter mixture to the oat mixture and stir until well combined.
4. Melt the dark chocolate chips in the microwave or over a double boiler.
5. Fold the melted chocolate into the oat mixture until a dough forms.
6. Roll the dough into small balls, about 1 inch in diameter.
7. Refrigerate for at least 30 minutes to set.
Cooking Time: None required. These energy balls are best served fresh or refrigerated for up to 5 days.
Spicy Pea Protein Veggie Burgers
A flavorful and nutritious twist on traditional veggie burgers, these spicy pea protein patties are packed with protein and fiber.
Ingredients:
– 1 cup cooked peas
– 1/2 cup rolled oats
– 1/4 cup cooked brown rice
– 1/4 cup vegan protein powder (pea or hemp)
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon smoked paprika
– 1/2 teaspoon cumin
– Salt and pepper to taste
– Optional: 1/4 cup chopped bell peppers, 1/4 cup chopped mushrooms
Instructions:
1. Preheat a non-stick skillet or grill over medium-high heat.
2. In a bowl, mash the cooked peas using a fork or potato masher until mostly smooth.
3. Add oats, brown rice, protein powder, olive oil, onion, garlic, smoked paprika, and cumin to the bowl. Mix well.
4. Season with salt and pepper to taste.
5. Divide the mixture into 2-3 portions, depending on desired patty size. Shape each portion into a ball and flatten slightly into patties.
6. Cook the patties for 3-4 minutes per side, or until golden brown and crispy.
7. Serve on your favorite bun with toppings of choice.
Cooking Time: 8-12 minutes
Pea Protein Banana Bread
This recipe combines the natural sweetness of ripe bananas with the nutritional benefits of pea protein powder, creating a delicious and healthy banana bread that’s perfect for snacking or breakfast on-the-go.
Ingredients:
– 1 ripe banana
– 1/2 cup pea protein powder
– 1/4 cup rolled oats
– 1/4 cup almond flour
– 1/2 teaspoon baking soda
– 1/2 teaspoon salt
– 1 tablespoon honey or maple syrup
– 1 large egg
Instructions:
1. Preheat oven to 350°F (180°C). Grease a 9×5-inch loaf pan.
2. In a blender, combine banana, pea protein powder, oats, almond flour, baking soda, and salt. Blend until smooth.
3. Add honey or maple syrup and egg. Blend until well combined.
4. Pour batter into prepared loaf pan. Bake for 45-50 minutes or until a toothpick inserted comes out clean.
5. Let cool completely before slicing.
Cooking Time: 45-50 minutes
Creamy Pea Protein Oatmeal
Kickstart your day with a nutritious and delicious breakfast that combines the benefits of pea protein, creamy texture, and wholesome oats. This recipe is perfect for fitness enthusiasts and health-conscious individuals looking for a protein-packed morning meal.
Ingredients:
– 1/2 cup rolled oats
– 1 scoop pea protein powder (30g)
– 1/4 cup unsweetened almond milk
– 1 tablespoon honey or maple syrup (optional)
– Pinch of salt
– Fresh mint leaves or berries for garnish (optional)
Instructions:
1. In a medium saucepan, bring 1/2 cup water to a simmer.
2. Add oats and cook, stirring occasionally, until the mixture thickens and the oats are tender (about 5-7 minutes).
3. Remove from heat and stir in pea protein powder, almond milk, honey or maple syrup (if using), and salt until well combined.
4. Serve immediately, garnished with fresh mint leaves or berries if desired.
Cooking Time: 10-12 minutes
Pea Protein Chocolate Chip Cookies
Satisfy your sweet tooth while fueling your active lifestyle with these delicious and nutritious pea protein chocolate chip cookies.
Ingredients:
– 1 cup rolled oats
– 1/2 cup creamy peanut butter (or sunflower seed butter for a nut-free option)
– 1/4 cup pea protein powder
– 1/4 cup coconut sugar
– 1/2 teaspoon vanilla extract
– 1/4 teaspoon baking soda
– 1/4 teaspoon salt
– 1/2 cup semisweet chocolate chips
Instructions:
1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a medium-sized bowl, whisk together oats, peanut butter, pea protein powder, coconut sugar, vanilla extract, and baking soda.
3. Stir in the salt and chocolate chips until well combined.
4. Drop rounded tablespoonfuls of dough onto the prepared baking sheet, leaving about 2 inches of space between each cookie.
5. Bake for 10-12 minutes or until lightly golden brown.
Cooking Time: 10-12 minutes
Savory Pea Protein Soup with Vegetables
This nutrient-dense soup is a perfect blend of protein-rich peas, wholesome vegetables, and aromatic spices. A comforting and healthy meal option for any time of the day.
Ingredients:
– 1 cup split peas (green or yellow)
– 2 cups water
– 1 onion, diced
– 2 cloves garlic, minced
– 1 red bell pepper, diced
– 1 carrot, peeled and sliced
– 1 celery stalk, sliced
– 1 teaspoon dried thyme
– Salt and pepper, to taste
– Optional: 1/4 cup chopped fresh parsley for garnish
Instructions:
1. In a large pot, combine peas, water, onion, garlic, bell pepper, carrot, and celery.
2. Bring to a boil, then reduce heat and simmer for 20-25 minutes or until vegetables are tender.
3. Add thyme, salt, and pepper. Stir well.
4. Use an immersion blender to puree the soup to desired consistency.
5. Taste and adjust seasoning as needed.
6. Serve hot, garnished with parsley if desired.
Cooking Time: 20-25 minutes
Pea Protein Energy Bars with Nuts
Stay energized and focused throughout your day with these wholesome bars packed with pea protein, nuts, and natural sweeteners. Perfect for a quick snack or post-workout treat.
Ingredients:
– 1 cup rolled oats
– 1/2 cup creamy peanut butter
– 1/4 cup honey
– 1 scoop vanilla flavored pea protein powder (20g)
– 1/4 cup chopped almonds
– 1/4 cup chopped walnuts
– Pinch of sea salt
Instructions:
1. In a large mixing bowl, combine oats, peanut butter, and honey. Mix until well combined.
2. Add the pea protein powder and mix until a dough forms.
3. Fold in chopped nuts and sea salt.
4. Press mixture into a lined or greased 8×8 inch baking dish.
5. Refrigerate for at least 30 minutes to set.
6. Cut into bars (approximately 12-15).
Cooking Time: None, as these energy bars are no-bake!
Pea Protein Pasta with Garlic Sauce
A nutritious and flavorful twist on classic pasta, this recipe combines the benefits of pea protein with a rich and savory garlic sauce.
Ingredients:
– 1 cup pea protein pasta
– 2 cloves garlic, minced
– 2 tablespoons olive oil
– 1/4 cup chicken broth
– 1 tablespoon lemon juice
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Bring a large pot of salted water to a boil. Cook the pea protein pasta according to package instructions, typically 8-10 minutes or until al dente.
2. In a small saucepan, heat the olive oil over medium heat. Add the minced garlic and cook for 1-2 minutes, until fragrant.
3. Add the chicken broth and lemon juice to the saucepan. Bring the mixture to a simmer and let cook for an additional 2-3 minutes.
4. Drain the cooked pasta and add it to the saucepan with the garlic sauce. Toss to combine, seasoning with salt and pepper as needed.
5. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 15-20 minutes
Pea Protein Stir-Fry with Tofu
A protein-packed and flavorful stir-fry that combines the nutritional benefits of pea protein with crispy tofu, colorful vegetables, and savory sauces. Perfect for a quick and healthy dinner or lunch.
Ingredients:
– 1/2 cup pea protein powder
– 1 block firm tofu, drained and cubed
– 1 tablespoon vegetable oil
– 1 small onion, sliced
– 2 cloves garlic, minced
– 1 cup mixed bell peppers (any color), sliced
– 1 teaspoon soy sauce
– 1 teaspoon oyster sauce (optional)
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. In a small bowl, whisk together pea protein powder and 2 tablespoons water until smooth.
2. Heat oil in a large skillet or wok over medium-high heat. Add tofu and cook until golden brown, about 3-4 minutes per side. Remove from pan and set aside.
3. Add sliced onion and minced garlic to the pan and cook until onion is translucent, about 2-3 minutes.
4. Add mixed bell peppers and cook until tender, about 3-4 minutes.
5. Stir in soy sauce and oyster sauce (if using). Cook for an additional minute.
6. Add cooked tofu back into the pan and stir to combine with vegetables and sauces.
7. Season with salt and pepper to taste.
Cooking Time: 15-20 minutes
Pea Protein Waffles with Maple Syrup
Start your day with a nutritious and tasty breakfast by making these pea protein waffles, infused with the sweetness of maple syrup. This recipe is perfect for fitness enthusiasts and health-conscious individuals looking for a protein-packed breakfast.
Ingredients:
– 1 cup pea protein powder
– 1/2 cup almond flour
– 1/4 cup rolled oats
– 1/4 cup maple syrup
– 1 large egg
– 1/2 teaspoon baking powder
– 1/4 teaspoon salt
– 1 tablespoon melted coconut oil
Instructions:
1. Preheat waffle iron according to manufacturer’s instructions.
2. In a bowl, whisk together pea protein powder, almond flour, oats, and baking powder.
3. In a separate bowl, whisk together maple syrup, egg, and melted coconut oil.
4. Add the wet ingredients to the dry ingredients and stir until combined.
5. Pour approximately 1/4 cup of batter onto the waffle iron.
6. Cook for 3-5 minutes or until the waffles are golden brown.
7. Serve warm with additional maple syrup if desired.
Cooking Time: 15-20 minutes (depending on waffle iron)
Pea Protein Hummus with Pita Bread
Enjoy a healthier take on traditional hummus by using pea protein powder and pairing it with crispy pita bread for a satisfying snack or light meal.
Ingredients:
– 1 cup cooked chickpeas
– 2 tablespoons pea protein powder
– 2 cloves garlic, minced
– 1/4 cup lemon juice
– 1/4 cup tahini
– 2 tablespoons olive oil
– Salt and pepper to taste
– 1/2 cup pita bread, cut into triangles or strips
Instructions:
1. In a blender or food processor, combine chickpeas, pea protein powder, garlic, lemon juice, tahini, and olive oil.
2. Blend until smooth and creamy, adding water as needed to achieve desired consistency.
3. Transfer hummus to a serving bowl and season with salt and pepper to taste.
4. Serve with pita bread triangles or strips for dipping.
Cooking Time: 5 minutes (prep and blending)
Pea Protein Curry with Chickpeas
This vegan-friendly curry recipe combines the nutritional benefits of pea protein with the creamy texture of chickpeas, all wrapped up in a flavorful and aromatic blend of Indian spices. Perfect for a quick and satisfying meal or lunchbox addition.
Ingredients:
– 1 cup cooked chickpeas
– 2 tablespoons pea protein powder
– 1 onion, diced
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1 teaspoon curry powder
– 1/2 teaspoon turmeric
– 1 can (14 oz) diced tomatoes
– 1 cup vegetable broth
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a medium saucepan, heat 1 tablespoon of oil over medium heat.
2. Add the onion and garlic; cook until the onion is translucent, about 3-4 minutes.
3. Stir in the cumin, curry powder, and turmeric; cook for 1 minute.
4. Add the chickpeas, pea protein powder, diced tomatoes, and vegetable broth. Season with salt and pepper to taste.
5. Bring the mixture to a simmer and cook for 10-12 minutes or until the sauce has thickened slightly.
6. Garnish with fresh cilantro leaves, if desired. Serve hot over rice, naan, or with your favorite accompaniment.
Cooking Time: 20-25 minutes
Pea Protein Muffins with Almond Butter
Boost your snack game with these delicious Pea Protein Muffins infused with the creamy richness of almond butter. Perfect for fitness enthusiasts and health-conscious individuals, these muffins are packed with protein and fiber to keep you full and satisfied.
Ingredients:
– 1 cup pea protein powder
– 1/2 cup rolled oats
– 1/2 cup almond flour
– 1/4 cup granulated sugar
– 1/4 cup melted coconut oil
– 2 large eggs
– 2 tsp vanilla extract
– 1/4 cup almond butter
– Pinch of salt
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a large bowl, whisk together pea protein powder, oats, almond flour, and sugar.
3. In a separate bowl, combine melted coconut oil, eggs, vanilla extract, and almond butter. Whisk until smooth.
4. Add the wet ingredients to the dry ingredients and stir until just combined. Do not overmix.
5. Divide batter evenly among muffin cups. Bake for 18-20 minutes or until tops are lightly golden.
6. Allow muffins to cool completely before serving.
Cooking Time: 18-20 minutes
Pea Protein Salad with Quinoa
This recipe combines the nutritional benefits of quinoa and pea protein with fresh vegetables, making for a healthy and satisfying salad. Perfect as a post-workout snack or a quick lunch option.
Ingredients:
– 1 cup cooked quinoa
– 1/2 cup pea protein powder
– 1 cup frozen peas, thawed
– 1/2 cup diced cucumber
– 1/4 cup diced bell pepper
– 1/4 cup chopped fresh parsley
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked quinoa, pea protein powder, and thawed peas.
2. Add diced cucumber, bell pepper, and parsley.
3. Drizzle with olive oil and lemon juice. Season with salt and pepper to taste.
4. Mix well to combine.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 10 minutes (quinoa cooking time)
Pea Protein Ice Cream with Berries
This unique ice cream recipe combines the nutritional benefits of pea protein with the natural sweetness and antioxidant power of mixed berries. The result is a creamy, refreshing dessert that’s perfect for hot summer days.
Ingredients:
– 1 cup frozen peas
– 1/2 cup unsweetened almond milk
– 1/4 cup coconut cream
– 1/4 cup granulated sweetener (such as Swerve or Erythritol)
– 1 tsp vanilla extract
– 1/2 cup mixed berries (such as blueberries, raspberries, and blackberries)
Instructions:
1. Blend frozen peas, almond milk, coconut cream, and sweetener in a blender until smooth.
2. Add vanilla extract and blend until combined.
3. Pour mixture into an ice cream maker and churn according to manufacturer’s instructions.
4. Fold in mixed berries once the ice cream has finished churning.
5. Transfer to an airtight container and freeze for at least 2 hours before serving.
Cooking Time: None (ice cream maker required)
Pea Protein Pizza Dough with Veggie Toppings
Get ready to revolutionize your pizza game with this protein-packed, plant-based crust topped with a vibrant medley of vegetables!
Ingredients:
– 1 cup pea protein powder
– 2 cups whole wheat flour
– 1/4 teaspoon salt
– 1 tablespoon olive oil
– 1 cup warm water
– Toppings:
+ 1 cup roasted bell peppers, sliced
+ 1 cup zucchini, sliced
+ 1 cup cherry tomatoes, halved
+ 1/4 cup chopped fresh basil
Instructions:
1. In a large mixing bowl, combine pea protein powder, whole wheat flour, and salt.
2. Gradually add olive oil and warm water to the dry ingredients, stirring until a dough forms.
3. Knead the dough for 5-7 minutes until smooth and elastic.
4. Divide the dough into 2-3 portions, depending on desired pizza size.
5. Roll out each portion into a thin circle.
6. Top with roasted bell peppers, zucchini, cherry tomatoes, and fresh basil.
7. Bake in a preheated oven at 425°F (220°C) for 12-15 minutes or until crust is golden brown.
Cooking Time: 12-15 minutes
Enjoy your protein-packed, plant-based pizza masterpiece!
Summary
Discover the power of pea protein with these 18 nutritious and delicious recipes! From pancakes and smoothie bowls to energy balls and cookies, there’s something for every fitness enthusiast. These plant-based recipes are packed with protein to support muscle growth and recovery. Try making Pea Protein Pancakes with Blueberries or a Vegan Pea Protein Smoothie Bowl to start your day off right. Or, indulge in Creamy Pea Protein Oatmeal or Pea Protein Chocolate Chip Cookies as a post-workout treat. Get creative with these versatile recipes and fuel your body for success!
