KETO CHOCOLATE PROTEIN FUDGE

June 20, 2019 4 Comments

KETO CHOCOLATE PROTEIN FUDGE

This week for meal prep I made the hubby this keto chocolate protein fudge for dessert! I have made a lot of protein fudge variations with whey, but I have to say this is THE closest to real fudge in taste and texture I have found. It literally melts in your mouth and has that hint of chewiness on the outside. Not to mention, that decadent chocolate flavor! It’s rich without being too sweet. You might also like my Cookie Dough Protein Fudge 😉

Did you know? Muscle protein synthesis peaks about 3 hours post-workout, so we need to get 2.5 grams of leucine (along with the other BCAAs) within this timeframe to max out muscle growth.1-3 Consuming 25-30 grams of whey protein post-workout should accomplish this!

For this fudge, I used my husband’s favorite M.A.N. Sports ISO-Protein in Chocolate Milk (use code “NOEXCUSES” for 20% off). As you all know, I can’t tolerate whey anymore, so I stick to non-dairy protein powders. You can totally substitute collagen or a vegan protein powder in this recipe, but you will have to adjust the amount of milk in order to get a thick (but pourable and spreadable) mixture. Your fudge mixture should easily pour out of your mixing bowl into the pan, but require some spreading with a spatula to level out into the corners of your pan.

I usually use some sort of nut butter in my protein fudge recipes, but this time I went with organic refined coconut oil to keep the carbs down. Don’t worry, refined coconut oil has a neutral flavor with no coconut taste! If you choose to substitute nut butter, you may need a couple tablespoons extra milk to get the right consistency. I use unsweetened almond but any milk will do! You can also try a vegan buttery spread or regular unsalted butter in place of the coconut oil.

The only other ingredients are unsweetened cocoa powder, salt (optional), 70% cacao dark chocolate (can sub nut butter) and vanilla extract. Walnuts are optional, but I like my fudge with some texture.

Here’s the printable recipe for this keto chocolate protein fudge! I hope you will rate and comment below if you try it 🙂

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5 from 1 vote

Keto Chocolate Protein Fudge

This sugar-free keto chocolate protein fudge is THE closest to real fudge in taste and texture I have found. It literally melts in your mouth!
Course Dessert
Prep Time 5 minutes
Cook Time 5 minutes
Chill Time 30 minutes
Servings 16 servings
Calories 114kcal
Author Sarah Wilkins, No Excuses Nutrition

Ingredients

  • 1 1/2 cup (180g) chocolate whey protein powder*
  • 6 tbsp. unsweetened cocoa powder
  • 3/4 tsp. salt optional
  • 1/2 cup coconut oil*
  • 1/3 cup unsweetened almond milk*
  • 1/4 cup 70% cacao chocolate*
  • 1 tsp. vanilla extract
  • 1/3 cup walnuts optional

*See blog post above for substitutions.

    Instructions

    • Whisk together protein powder, cocoa powder, and salt in a mixing bowl.
    • In a saucepan over medium-low heat, melt together coconut oil, almond milk, chocolate and vanilla.
    • Add melted ingredients to dry ingredients and combine throughly with a spatula. Add more milk as needed to get a thick but smooth and spreadable fudge mixture.
    • Fold in walnuts if desired.
    • Pour mixture into a parchment-lined 8″x8″ pan and spread out evenly with a spatula.
    • Chill for 2 hours in the fridge or 30 minutes in the freezer, then cut into 16 equal-sized squares.
    • Store leftovers in the fridge in an airtight container up to one week or freeze up to one month.

    Notes

    Calories (per serving, minus optionals): 114kcal, Fat: 7.4g, Sat fat: 5.9g, Carbs: 2g, Fiber: 1g, Sugar: 0g, Protein: 9g, Sodium: 80mg
    Calories (per serving, including optionals): 130kcal, Fat: 9.0g, Sat fat: 6.0g, Carbs: 3g, Fiber: 1g, Sugar: 0g, Protein: 9g, Sodium: 153mg

    Sources:

    1. Aragon AA, Schoenfeld BJ: Nutrient timing revisited: is there a post-exercise anabolic window?. J Int Soc Sports Nutr. 2013 Jan 29, 10 (1): 10-15. 5,2783
    2. Stark, Matthew et al. “Protein Timing and Its Effects on Muscular Hypertrophy and Strength in Individuals Engaged in Weight-Training.” Journal of the International Society of Sports Nutrition 9 (2012): 54. PMC. Web. 17 Aug. 2018.
    3. Jäger, Ralf et al. “International Society of Sports Nutrition Position Stand: Protein and Exercise.” Journal of the International Society of Sports Nutrition14 (2017): 20. PMC. Web. 17 Aug. 2018.




    4 Responses

    Sarah Wilkins
    Sarah Wilkins

    March 09, 2023

    Hey Austin! The “cook time” is actually referring to the time on the stovetop melting the ingredients together. It may even take less time for you!

    Austin
    Austin

    March 09, 2023

    Instructions says “cook time:5 minutes” but doesn’t mention the ideal temperature for the oven.

    Sarah Wilkins
    Sarah Wilkins

    January 19, 2023

    Hi Lisa! Yes you could subtract a tablespoon or two of the protein and replace it with cocoa powder. I would also add sweetener, start with one third cup of sweetener that measures 1:1 like sugar (erythritol or monk fruit blend) then adjust from there if you like more sweetness :)

    Lisa
    Lisa

    January 18, 2023

    Hi! I would love to make this protein fudge, but I only have unflavored whey protein. Should I adjust the protein powder and cocoa powder required to compensate?

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