Recipes - Rule 1


R1 PROTEIN PANCAKES
by R1 Athlete Delaney Stein
Ingredients:
- 1 scoop R1 Protein - less than 1 gram of fat so I can save it for the real PB on top!
- 100g of Egg Whites
- 1 teaspoons Baking Powder
Instructions:
1. Mix ingredients in a bowl, spray pan with Pam, and let it heat up.
2. Dump batter into pan to make one huge fluffy pancakes or separate to make several small ones.
*Approximate Macros: 35g of Protein / 2g of Carbs / 5g of Fat*
LIGHTLY SALTED CARAMEL EDIBLE COOKIE DOUGH
by Rule The Kitchen
INGREDIENTS:
- 1 Tablespoon of your favorite peanut butter
- 1 scoop R1 Protein – Lightly Salted Caramel
- About 2-4 Tablespoons milk
- Choice of toppings
INSTRUCTIONS:
- Mix together your favorite peanut butter with 1 scoop of R1 Lightly Salted Caramel Protein.
- Be patient and keep stirring.
- Add your choice of milk 1 tablespoon at a time until you reach your desired cookie dough consistency.
- Top with your favorite toppings like white chocolate chips, sprinkles, pecans, coconut flakes, etc.
- Grab a spoon and enjoy!
R1 PROTEIN SPICE LATTE
by R1 Graphic Designer Alex Wejner
Ingredients:
(Serves 1)
Instructions:
- Make a cup of coffee (We recommend using an original blend).
- Heat up skim milk in the microwave until hot.
- Use a milk frother to create that latte texture.
- Add the milk and a scoop of R1 Whey Blend to your coffee and stir
- Add whipped cream or cinnamon on top (optional).
- Let cool and enjoy!
*Approximate Macros: 27g of Protein / 8g of Carbs / 2g of Fat*
R1 PROTEIN APPLE CINNAMON MUFFINS
by R1 Athlete Delaney Stein
Ingredients:
(Serves 12)
- 1 Scoop Rule One Apple Cinnamon Whey Protein Isolate
- 1 Cup Kodiak Cakes Waffle Mix
- ½ Teaspoon of Baking Powder
- ½ Teaspoon Baking Soda
- 2 Cups of Apples Peeled and Diced
- ½ Cup of Sugar Free Syrup
- 2 Whole Eggs
- 1 Cup of Unsweetened Applesauce
- 1 Teaspoon of Vanilla
- 2 Teaspoons of Cinnamon
- ½ Teaspoon of salt
Instructions:
- Pre-heat oven to 350 degrees F and spray muffin tin with pam or line with muffins liners
- In a large bowl whisk dry ingredients together, add apples and stir to combine
- In a separate bowl whisk wet ingredients together and mix into large dry ingredients bowl.
- Whisk ingredients together until batter forms and divide into muffin tins.
- Bake for 20 minutes or until an inserted toothpick comes out clean.
- Let cool and enjoy!
*Approximate Macros for 1 Muffin: 6g of Protein / 10g of Carbs / 1g of Fat*
R1 WHEY BLEND CARROT CAKE MUFFINS
by R1 Athlete Juana Nunez
Ingredients:
(for around 1 tray of muffins)
- 2 Scoops of R1 Whey Blend - Vanilla Creme
- 2 Tablespoons of Coconut Flour
- 1 1/4 Cups of Almond Flour
- 1/2 Teaspoon of Baking Soda
- 1/8 Teaspoon of Salt
- 1 1/2 Teaspoons of Ground Cinnamon
- 1/2 Teaspoon of Ground Ginger
- 1/4 Teaspoon of Ground Nutmeg
- 2 Large Eggs
- 1/3 Cup of Refined Coconut Oil (Melted)
- 1/3 Cup of Honey
- 2 Teaspoons of Vanilla Extract
- 1 Teaspoon of Maple Extract
- 1/2 Cup of Almond Milk
- 1/2 Cup of Granted Carrots
(Icing Ingredients)
- 2 Ounces of Cream Cheese
- 4 Tablespoons of Maple Syrup
- 1 1/2 Teaspoons of Vanilla
- Sprinkle of Salt
- **for paleo/dairy free use 1/2 batch of vegan "cream cheese" frosting**
Instructions:
- In a bowl, mix together the dry ingredients.
- In a different bowl mix the egg, coconut oil, honey, maple syrup and vanilla.
- Pour the dry mix in - stir well!
- Add the granted carrots and mix.
- Pour into baking cups/liners.
- Bake for 17-20 minutes at 350 degrees or until a toothpick inserted in the middle comes out clean!
- Let muffins cool completely, then frost and enjoy!
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