Sat. Dec 14th, 2019

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Protein Sludge Keto Recipe (Using Greek Yogurt, Casein / Whey Powder

3 min read

Protein Sludge Recipe for Keto Dieters Who Want More Protein and Increase Muscle Mass

Enjoy a delicious Protein Sludge Recipe the Keto Way!  The first question you ask, is what is Keto “Sludge”???  It doesn’t exactly sound appetizing, but let me tell you it is!  It’s almost like going to Baskin Robbins, but all the while staying within Keto guidelines.  It’s a dessert that packs a protein punch and helps you stay full and to meet your macros for the day.  There are many protein sludge recipes and you can come up with your own, but here are two of my favorites that are keto friendly and ohhh, so delicious!


Greek Yogurt Vanilla Protein Sludge Recipe


Greek Yogurt protein sludge that's keto friendly
Greek Yogurt Protein Sludge that is keto friendly.


1 scoop of Vanilla Caesin Protein Powder (choose a low sugar version)

1 tablespoon of low sugar peanut butter

2 tablespoons of sugar free pancake syrup

1/2 cup of Greek yogurt

Stevia to taste


You may also enjoy :


Protein Sludge the Keto Way


There are many ways to do Keto, and they all can be effective.  You can opt for the high fat, low protein Keto approach and put your body into a state of ketosis.  There are many benefits to this, but some people have different needs.  Some people are going for pure weight loss, while others enjoy the cognitive benefits of fueling the body from ketones.  While, others also want to enjoy the benefits of Keto but also want to pack on some muscle along the way.

This is where I fit in.  I had about 15 pounds to lose on Keto and did it the traditional high fat, moderate protein route.  However, once I hit my target weight I felt I actually looked too thin and somewhat weak.  I decided I wanted to gain lean muscle, but unless you are exceeding your caloric needs for the day this can be hard.

To really pack on the muscle, I recommend doing the Keto High Protein / Moderate Fat combination.  If your already in ketosis, upping your protein will not kick out most people.  This is especially true if you are working out with resistance training or free weights.  Keto Sludge is a great way to give yourself a delicious treat that satisfies, while giving you a boost of nearly 40g of protein per serving, while consuming less than 8 carbs.

Here are some of my favorite Protein Sludge Recipes that you should try!

Chocolate Protein Sludge Recipe the Keto Way


Protein Sludge Recipe for Keto Dieters Who Want More Protein and Increase Muscle Mass


Chocolate Protein Sludge

Ingredients that you will need :

1. Two scoops of your favorite low carb whey or casein chocolate flavored (sugar free) powder.  If you want a thicker protein sludge, then use casein powder rather than whey.

2. Two tablespoons of all natural peanut butter (you can also choose an alternative nut butter).

3. Water to taste

1 teaspoon of cocoa (only needed if your using a plain or vanilla flavored whey protein powder).

Preparation Directions :

1. Mix the protein powder & peanut butter in a bowl and mix together.

2. Slowly add in the water and create a pudding like consistency.

3. Many people like to put the protein sludge in the freezer for up to an hour.

4. Enjoy!

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