Of which 12.6 g sugars and 2.5 g saturated fat.
No-added-sugar version: 254 kcal and 9.6 g sugars per serving.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Protein (whey) · Calcium (yogurt)
Allergens gluten, milk
Vanilla cookie protein ice cream
Creamy vanilla with pieces of cookie inside.
Ingredients
- 200 g (7 oz) low-fat Greek yogurt
- 180 ml (¾ cup) reduced-fat milk
- 50 g (1¾ oz) vanilla protein powder
- 1 tsp vanilla extract (4 g)
- 6 g sugar — or 1 tsp honey; no added sugar: 18 g erythritol or granulated stevia
- salt — a pinch
- 25 g (1 oz) oat cookies, broken into pieces — mix-in
This recipe uses half the sugar because protein powder is usually sweetened: taste the mix and, if it needs it, add more, up to 13 g in total. In the no-added-sugar version, eating too much erythritol or xylitol can have a laxative effect.
Method
- Blend the yogurt, milk, protein powder, vanilla, sugar and salt until you have a smooth cream.
- Pour into the pint container without going past the MAX line and smooth the surface.
The full method (8 steps), Rico's tip, the variations and storage are in the ebook “Muscle Gain”. The English edition is coming soon.
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