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Anabolic Recipes

On this page, I will aggregate my favorite anabolic recipes and my short thoughts on them. I won’t be posting ingredients and such for recipes that I didn’t create myself, but I will link to where you can go to find them on YouTube or wherever. Have to respect the creators and show them love.

Anabolic Ice Cream

Anabolic recipes for ice cream have been a game changer. I don’t go a day without making a tub of it. For Spring Break family road trip, I am packing the Ninja Blender and my extracts to make tubs on the road. One thing you have to own to make these is a Ninja blender or comparable high powered blender, you can buy one at Amazon here. You also need a food scale, which you can buy here. I recommend getting one with 0.1g precision.

The base of most anabolic ice cream flavors is:

  • 100-115ml milk, almond milk, or water
  • 100-140g nonfat Greek Yogurt
  • 40-60g whey protein
  • 3g of xanthan or guar gum, I use 2g of each in my recipes
  • 450g of ice (or 250g of frozen fruit and 200g of ice)
  • 5-10g of artificial sweetener, like Splenda
  • 1g of salt
  • 2-4g of vanilla extract or other extract depending on flavor

There are great flavors across the internet for the flavors, but it’s fun to experiment. The shake takes at least 2 minutes of straight blending to activate the xanthan/guar gum and expand the volume of the recipe to a full 6-7 cups of ice cream. You can eat it straight from the blender, but I like to freeze mine in a separate tub for a few hours to get the right consistency for me. But, there are no rules!

Here are some of my favorite anabolic recipes for Ice Cream from YouTubers like Nick from Exercise4CheatMeals and TheIronMusket, among a few others:

  • Mint Chip
  • Cinnamon Toast Crunch
  • Chocolate Peanut Butter
  • Birthday Cake Flavor
  • Toffee Coffee Crunch
  • Chocolate Brownie
  • Netflix & Chill
  • Eggnog
  • Tonight Dough

Puffs – Ethan Harold

Anabolic puffs recipes from Ethan Harold are awesome.
Banana Brule Puffs
  • My recipe for anabolic pizza puffs, my take on a savory version of the classic puffs recipe. Link here.
  • Original Cinnamon Puffs:

Scones or Kolaches

I published a video this week with a new creation based on the Puffs recipes, but adjusted to avoid the bread blending process altogether. The video and recipe was a collaboration with Alex, a Romanian YouTuber with a channel called TheKeytoFatLoss. His video featured a sweet version (Chocolate Coconut), while mine is a savory one (Ham & Cheese.

  • Here is Alex’s video – Link
  • Here is my video:

See here for a Blueberry version of the scones recipe that I came up with.

Anabolic Cheesecake

Anabolic Pies

  • Anabolic Pumpkin Pie – Remington James put out a very simple recipe for Pumpkin Pie that has key ingredients of Fat Free Cream Cheese and Pumpkin Puree.
    • I’ve made it a bunch of times, including a few times without the crust
  • Pecan Pie – Ethan Harold is the only one I’ve seen tackle this concept, and it tastes great. See below for my first attempt.
  • Anabolic Apple Pie – Ethan Harold made this one, I made it for Thanksgiving and crushed it all myself, great recipe.
Pecan pie, no pecans, but that’s why its anabolic!

Anabolic Pumpkin Muffins

  • I’ve seen this recipe copied a few times by a few people, so I don’t feel bad about putting the ingredients here on my website
  • Ingredients:
    • 75g whey protein
    • 30g PBfit
    • 30g flour
    • 20g coconut flour
    • 10g splenda or other sweetener
    • 10g baking powder
    • 450g pumpkin puree
    • 150g egg whites
    • 150g nonfat greek yogurt
  • Instructions:
    • Whisk ingredients, dry ones first
    • Add 30g chocolate chips
    • Add to muffin tin after spraying with non-stick
    • Bake at 350 degrees for 45 minutes

Anabolic Casseroles

A friend of mine, Josh, who I only know through YouTube and Instagram, has created several casserole recipes. I reviewed one in a video on my channel, read more about that here. He’s made 3 casseroles so far, in an ongoing series. I’ve tried two of them so far.

French Toast

Anabolic French toast is the original anabolic recipe. It’s just two basic swaps from regular French toast: replacing eggs with egg whites and replacing high calorie bread with lower calorie bread. But, there are many many variations beyond that. Here’s a great video by Ethan Harold summarizing just 5 different types.

Greg Doucette gets credit for making this recipe a thing, and building off of it into a full anabolic cookbook and now a second one. Here is one of his recipe videos on French Toast.

Egg White Oatmeal Recipe

  • This recipe from Iron Musket is really a game changer when it comes to making oats that are way more filling than usual oats.
  • Oatmeal is really good, but the calories add up fast.
  • By using egg whites and water in this unique way, you add protein and volume.
  • For the base:
    • 100g of egg whites
    • 275g of water
    • 5g of Splenda
    • 65g of old fashioned oats
    • 0.5tsp sale
  • You mix all that together in a big microwave safe bowl, then you put it in the microwave for 30 seconds at a time until you get a total of 3 minutes. But you have to stop every 30 seconds and stir it so the egg whites don’t firm up.
  • After 3 minutes, you can let it cool, mix in PBfit powder, top it with bananas or whip cream, and its a really great meal.

Pizookie

  • This is one of my Hall of Fame recipes, using just a few simple ingredients. It makes a big hunk of moist cake that has tons of protein and is really filling. You need pumpkin, whey protein, egg whites, baking powder and sweetener basically.
  • Remington James’ recipe is here.
  • I don’t add the chocolate chips and I don’t top it with ice cream. It comes out to around 450 calories, and you can drench it in sugar free syrup or whipped cream.
  • I made an amazing one this week with birthday cake whey flavored protein and with cake batter extract that was incredible.

Anabolic Brownie

  • Anabolic brownie recipe that’s similar to the pizookie above in its volume and ease of baking. This is one of the few recipes my 12 year old son will actually eat (he likes the pizookie too).
  • Remington James’ recipe is here.

Other Anabolic Recipes to Add:

  • Oreo Brownie (Black Thor)
  • Ridiculous Brownies
  • Protein Balls – Chickpea Based