How I Created My Own High-Fiber Protein Powder

high fiber protein powder recipe

(For a brief audio explanation of how this High-Fiber Protein Powder was created, listen to the Odds & Ends ending of The College Admissions Episode.)

I’ve been on the hunt for the perfect protein powder for years. In fact, just last season I recorded an entire episode of the podcast devoted to protein powders. You can listen to The Protein {Powder} Episode here OR simply open your podcast app where you’ll find it re-released as this week’s {wednesday rewind}. You’re welcome 🙂

I tried some really good ones. And some really not good ones.

The one thing they all had in common, though, is that they all lacked a substantial amount of fiber. And if you know me, you know there’s one thing I value as much, if not more, than I value protein and that’s FIBER.

Fiber keeps you feeling fuller longer, it lowers cholesterol, helps manage blood sugar levels, helps you “go” potty better and easier, and perhaps my favorite benefit — fiber functions as prebiotic fuel for a healthy gut. (Be sure to listen to The Probiotics & Prebiotics Episode).

Sure, there are protein powders that SAY they contain fiber. But seriously… 3 grams? Pssshhh… not even worth my time to scoop that out.

So when fellow dietitian Tanya Zuckerbrot recently launched her F-Factor 20/20 Protein Powder (the 20/20 stands for 20 g protein and 20 g fiber), I was super intrigued. I watched on Instagram as thousands of her fans posted pictures of yummy looking protein-packed, fiber-filled recipes, all made with her 20/20 protein powder. As a result, I quickly developed a serious case of fiber-FOMO and decided to purchase a bag of the 20/20 vanilla powder myself to give it a try.

The first thing I made with the powder was a High-Fiber Protein Waffle…

high-fiber protein waffle

…and I immediately understood the hype. One serving made 3 VERY filling waffles that boasted more than 25 grams of protein and 22 grams of fiber just simply from using the 20/20 protein powder.

I was so blown away with how good the structure of these waffles turned out, that I immediately grabbed a different brand of protein powder out of my pantry to see if these “magic waffles” could be recreated with another powder.

I quickly learned they could not.

There was something special about all of the fiber in the 20/20 powder (it’s actually “hydrolyzed guar gum,” which is NOT the same a “guar gum”) that gave the powder enough structure to yield the perfect protein waffle. There was only one problem. The monk fruit sweetener used in the powder was NOT to my liking.

And so, my quest continued.

I started doing a little research and found that I could simply purchase the same type of fiber online and add it to the unflavored protein powder I already had on hand. (Thanks Cabot Creamery for hooking me up with so much whey protein!)

And so, I spent the last couple of months weighing and measuring to get just the right ratio of whey, fiber and erythritol (my preferred non-nutritive sweetener) to come up with my own Homemade High-Fiber Protein Powder recipe.

And today, I’m sharing it with you.

At $2.32/per serving, it’s an affordable way to boost both the protein in your diet and the fiber as well. While I’ve become a fan of using the one-serving recipe for the homemade high-fiber protein powder listed below in waffles, rest assured you can also use it anywhere you’d normally use protein powder, including in your favorite smoothie recipes. I added erythritol to the high-fiber protein powder recipe to sweeten up the powder enough such that you could simply mix it with water or milk and have a basic high-fiber protein smoothie. But if you wanted to use the powder in a recipe that called for additional sweetener, you could probably omit it. It’s really just a taste preference.

It’s also worth mentioning that I’ve been asked by more than one person if you could use another fiber in place of the hydrolyzed guar gum and the honest answer is, I dunno. I’m not sure you’d get the same structure to make things like waffles, pancakes, etc., OR that a different fiber in this amount would be as tolerable on the GI system. My personal opinion is if this works, why mess with success?

I hope you’ll give it a try and let me know what you think! ~Regan


(Note: I’ve probably made around 100 waffles using this recipe since I first created this homemade powder. Through much trial and error, I’ve tweaked the original High-Fiber, High-Protein Waffle Recipe to work best with my homemade high-fiber protein powder and have listed the recipe below.)

Print

Homemade High-Fiber Protein Powder – Unflavored

Creating an unflavored homemade high-fiber protein powder is actually really simple! The key is to be sure you’re adding hydrolyzed guar guam to your favorite protein powder (not simply “guar gum”). Here’s the ratio I use. It works perfectly for smoothies, waffles, pancakes and more! 

  • Author: Regan Jones, RDN
  • Yield: 1 serving 1x
Scale

Ingredients

Instructions

  1. Whisk together whey and hydrolyzed guar gum. Use as directed in your favorite high-fiber protein recipes. (See below for basic High-Fiber Protein Waffles.)

Nutrition

  • Calories: 175
  • Sugar: 1 g
  • Sodium: 75 mg
  • Fat: 1 g
  • Carbohydrates: 22 g
  • Fiber: 15 g
  • Protein: 20 g
Print

Homemade High-Fiber Protein Powder – Vanilla

After years of searching for the perfect protein powder, I finally created my own Homemade High-Fiber Protein Powder using this surprisingly simple recipe.

  • Author: Regan Jones, RDN
  • Yield: 1 serving 1x
Scale

Ingredients

Instructions

  1. Combine dry ingredients (whey, hydrolyzed guar gum and erythritol). When ready to prepare a smoothie, protein waffle/pancakes, etc., add vanilla extract for flavoring, if desired.  

Notes

*NOTE: Hydrolyzed guar gum and guar gum are NOT the same. Using “guar gum” (i.e. not labeled as hydrolyzed) will not yield the same results and may result in gastrointestinal distress. I recommend using the Nestle NutriSource Fiber Supplement as it’s the only fiber source I’ve tested with good results. 

Nutrition

  • Calories: 175
  • Sugar: 1 g
  • Sodium: 75 mg
  • Fat: 1 g
  • Carbohydrates: 22 g
  • Fiber: 15 g
  • Protein: 20 g
Print

High-Fiber High-Protein Waffles

  • Author: Regan Jones, RD
  • Yield: 1 serving (3 waffles) 1x
Scale

Ingredients

  • Cooking spray
  • 1 recipe of Homemade High-Fiber Protein Powder (listed above) OR F-Factor 20/20 Vanilla Protein Powder
  • 1/2 teaspoon baking powder
  • 1/2 cup liquid egg whites
  • 1 tablespoon water (optional)

Instructions

  1. Preheat waffle maker to medium-low. (I use my Cuisinart Belgian Waffle Maker and turn it to Setting 3.)
  2. Coat waffle maker with cooking spray (waffles will stick if you skip this step.)
  3. Whisk together high-fiber protein powder and baking powder. Add liquid egg whites and whisk until smooth. Whisk in water if mixture is too thick. Let stand a minute to thicken while waffle maker preheats.
  4. Pour about 1/3 of waffle batter into center of waffle maker, being careful not to overfill. (This batter spreads during cooking and will overflow waffle maker if filled too full.) 
  5. Repeat with remaining batter. Serve waffles warm with syrup.

Nutrition

  • Calories: 225
  • Sugar: 1 g
  • Sodium: 242 mg
  • Fat: 1 g
  • Carbohydrates: 22 g
  • Fiber: 15 g
  • Protein: 30 g

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20 Comments

  1. Negeen Niknam on May 3, 2019 at 7:33 pm

    This is great! Only problem is that the best nutrisource doesn’t seem to be available in Canada. Do you recommend something that can be purchased in Canada? Thank you 🙂

    • thisunmillenniallife on May 4, 2019 at 3:49 am

      Perhaps check to see if Sunfiber is available for purchase. I believe it’s the same type of fiber. Let me know if that helps!

      • Negeen Niknam on May 4, 2019 at 10:09 pm

        Yes found it! Thank you so much ❤️

        • rad on June 19, 2019 at 2:11 pm

          is it the same proportions when using sunfiber?

          • thisunmillenniallife on June 21, 2019 at 3:07 am

            I haven’t tried the sunfiber, so I’m can’t say for 100% certain. But I would assume it’s roughly the same. If you try it, let me know how it works out!



        • Sarah on July 25, 2019 at 6:53 pm

          Hey, where did you find Sunfiber? I’m in Canada too..

          • thisunmillenniallife on July 25, 2019 at 7:29 pm

            Would love to know what you guys determine about availability in case other friends in Canada ask : )



  2. Dorothy on June 6, 2019 at 1:35 am

    I was wondering if you could make these with whole eggs rather than egg whites? Thank you.

    • thisunmillenniallife on June 9, 2019 at 7:36 am

      Yes! I think it tastes a little more “eggy” when you use the whole egg, but I like it just as well 🙂

  3. Fiber fan on June 16, 2019 at 12:24 pm

    You are amazing!! Thank you so much for this! Been playing around with a dupe but couldn’t find the right recipe. I am going to put this together ASAP!

    • thisunmillenniallife on June 17, 2019 at 1:03 pm

      I’m so glad you found this recipe 🙂 I worked on it for a while to get it just right. Let me know what you think!

  4. Tracy on July 22, 2019 at 9:05 am

    So much better than the f-factor powder. I love that I can control the sweetness. I added one small packet of splenda and my waffles turned out amazing!

    • thisunmillenniallife on July 22, 2019 at 12:16 pm

      Oh Tracy, I’m SO happy to hear this!! I love the idea of the F-Factor powder, but agree that I prefer something I can control the sweetness of. Glad it worked well for you!!

      • Renee on August 15, 2019 at 9:51 am

        FFactor powder is like cement in my GI tract! I’ve been looking for a way to enjoy the recipes by adjusting the amount of the guar gum and I’m so glad I came across your site. I’m going to order the products and give it a go. Tysm

        • thisunmillenniallife on August 15, 2019 at 11:58 am

          Let me know how it works for you, Renne. Best wishes!

          • Renee on August 20, 2019 at 1:09 pm

            Works really well thank you! So glad I can adjust the this guar gum in the protein powder for my sensitive stomach. I really appreciate it!!!



  5. Shannon on July 23, 2019 at 12:10 pm

    How much and what type of of liquid do you use for the protein shakes?

    • thisunmillenniallife on July 23, 2019 at 12:32 pm

      Hi Shannon – When I use this powder in a smoothie, I use about 1 cup of milk with about 3/4 cup ice cubes. I then typically make it into one of two “flavors”. For Chocolate-Peanut Butter I add a heaping tablespoon of cocoa + a banana + either peanut butter or peanut powder (peanut butter is obviously creamier, but also higher in fat/calories. The other flavor I make is just a basic addition of frozen mixed berry. If I do the berry and have any type of vanilla yogurt on hand, I add some in as well, to thicken it a bit. Does that help?

  6. AJ on August 8, 2019 at 5:03 pm

    I can’t have whey protein but found a plant based protein powder that I love.

    https://www.bobsredmill.com/shop/nutritional-boosters/protein-and-fiber-nutritional-booster.html

    How much of the hydrolyzed guar gum would you suggest with this to make fluffy waffles?! I can’t figure it out.

    • thisunmillenniallife on August 9, 2019 at 5:12 am

      Hi AJ – I use 20g of the hydrolyzed guar gum for my waffles. Hope that helps! And glad you found a protein powder that works for you!

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