Light and airy Protein Fluff is easy to make with 4 simple ingredients, in just 5 minutes. It’s the perfect high protein, low calorie treat for breakfast, post-workout, or dessert!

Protein fluff in a bowl with a spoon.

What Is Protein Fluff?

When I saw protein fluff made by Hayden Rolfe on TikTok, I knew I had to try! It looked so fluffy, like a giant bowl of ice cream and I couldn’t believe that it is only 200 calories!

Last summer we couldn’t get enough of cottage cheese ice cream, although being sceptical at first. And I knew this protein mousse has a huge potential as well.

Well, it’s now at the top of our healthy frozen treats! My boys can’t stop whipping it up after school and gym!

Why You’ll Love This Recipe

  • Quick and easy: Ready to eat in 5 minutes with minimal ingredients.
  • High in protein: Packs 13 grams of protein per serving or 26 grams per entire recipe.
  • Guilt-free: Entire recipe is only 250 calories!
  • It makes a lot: The fluff has a fluffy, luxurious texture that practically fills up the whole food processor bowl. You will feel like you ate a giant tub of ice cream, feeling so satisfied!

Ingredients for Protein Fluff

You’ll only need 3 main ingredients plus a bit of ice for this recipe.

Frozen mango, protein powder, milk, ice.
  • Whey protein powder: I used LeanFit vanilla protein powder, you can use an unflavored powder or any other flavor, but keep in mind it will affect the taste. I’m thinking of giving chocolate protein powder a try next!
  • Milk: Any type of milk will work for this recipe. I went with unsweetened almond milk, but feel free to use dairy milk if you prefer.
  • Frozen mango: We loved the mango’s tropical flavor, but you can toss in any frozen fruit.
  • Ice: Fresh ice is key! Older ice won’t break up as well.

How to Make Protein Fluff

Making protein fluff is as simple as blend and serve. I recommend using a large food processor. I used this Kitchenaid 13 cup food processor and it was 80% full after whipping.

I also have this mini Kitchenaid but it won’t fit all the ingredients unless you cut recipe in half.

Step by step process how to make protein fluff in a food processor.
  • Combine ingredients: Add milk, protein powder, mango and ice to your large food processor.
  • Blend: Seal the lid and blend on high for 2-3 minutes or until it’s fluffy.
  • Serve: Use a spatula to scoop it into a large serving bowl and enjoy right away!

Tips for Best Results

Follow these tips and you’ll end up with the most amazing protein whip!

  • Don’t use plant-based protein powder: Whey protein becomes foamy upon blending and that’s what makes this fluff fluffy.
  • Don’t use blender: Cavitation leads to adding more liquid, then a smoothie consistency rather than a fluffy texture. Use a food processor with a wide flat blade that spins. I know there are hybrid blender-food processors, so be sure it has a flat blade like in a food processor.
  • Use other frozen fruit: We tried it with frozen mangos, pineapple, and raspberries. You could also try strawberries, blueberries, cherries, peaches, or a mixed fruit medley.
  • Measure ingredients precisely: The ratio of milk to ice is important. If not sure, use a kitchen scale. Also check the label of your protein powder to see how many grams is in one scoop and adjust accordingly.
  • Be patient: If the mixture isn’t fluffy within the first 1-2 minutes, just wait. It will turn into a fluff and takes a good 2-3 minutes.
Protein fluff recipe in a bowl of food processor.

Toppings Ideas

Serve fluff immediately before it starts melting. So be sure to have your toppings ready to go, if you want any!

You can opt for a healthier twist or indulge in something more decadent to satisfy your sweet tooth:

  • A drizzle of honey or nut butter like almond butter or peanut butter
  • Chopped nuts such as almonds, walnuts, or pecans. Toasted would be nice!
  • Shredded coconut
  • Fresh fruit slices like kiwi, banana, pineapple, or berries
  • Granola or crushed cereal
  • Mini chocolate chips or sprinkles
  • A dusting of cinnamon or cocoa powder
  • Caramel


Should I process it on high or low speed?

Always process on high speed. Low speed is too slow to make it fluffy.

Can I freeze leftovers?

I don’t recommend freezing leftovers. I tried and fluff became solid frozen with air bubbles in it. It’s best to consume it immediately.

Can I make half the recipe?

Yes. Perfect for one person that’s not very hungry or if you have a small food processor up to 7 cups.

Can I use less, more or skip protein powder?

I don’t recommend to use less or skip protein powder as it’s what makes the fluff fluffy. You can use a bit more though, best to experiment with small adjustments because the texture and consistency of the fluff will change as you increase the amount of protein powder.

More High Protein Dessert Recipes

Protein fluff in a bowl with a spoon.

Protein Fluff

Light and airy Protein Fluff is easy to make with 4 simple ingredients, in just 5 minutes. It's the perfect high protein, low calorie treat!
5 from 1 vote
Servings 2 servings
Calories 126
Diet Gluten Free
Prep Time 5 minutes
Total Time 5 minutes



  • In a large food processor, add milk, protein powder, mango and ice.
  • Close the lid and process on high speed for 2-3 minutes or until fluffy.
  • Using a spatula, transfer to a large serving bowl and enjoy immediately!



I don’t recommend to freeze leftovers because protein fluff will become solid frozen mass with air bubbles. Make what you will eat, maximum can cut recipe in half, and enjoy immediately as it melts quickly.


Serving: 0.5 recipe | Calories: 126kcal | Carbohydrates: 17g | Protein: 13g | Fat: 2g | Sodium: 77mg | Fiber: 2g | Sugar: 15g
Course: Dessert
Cuisine: North American
Author: Olena Osipov
Did you make this recipe?Mention @ifoodreal or tag #ifoodreal!

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About Olena

Welcome! I grew up in Ukraine watching my grandma cook with simple ingredients. I have spent the last 11 years making it my mission to help you cook quick and easy meals for your family!

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  1. I’m definitely gonna try this. Have you used other frozen fruits besides mango? I’m wondering how strawberries, blueberries, or unsweetened dark cherries would taste as well.

    1. We tried raspberries and it was good. You can pretty much use any frozen fruit, it will just change the sweetness of the fluff.

    1. Yes. I use 13 cup Kitchenaid food processor. I link it in my post. But any food processor works.

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