Buzz
Whey protein is a byproduct of the cheese-making process. When cheese is produced, the liquid that separates from the curds is known as whey. While whey is already nutritious, you can further enhance its benefits even more by drying it. Once the whey is dried, the resulting product is whey protein. After grinding it into a fine powder, you can use whey protein to make protein shakes, smoothies, cupcakes, and scones.
Ingredients
Whey Protein from Basic Ingredients
- 4 liters of milk
- 5 tablespoons (75 ml) of lemon juice or white vinegar
Whey Protein from Yogurt
- 2 cups (500 g) of yogurt or kefir
Quick Whey Protein
- 3 cups (240 g) of non-fat dry milk, set aside
- 1 cup (80 g) of traditional or instant dry oats
- 1 cup (140 g) of almonds
Flavored Protein Powder
- 200 g of protein powder
- 3 packets of Stevia sweetener
- Vanilla powder, cinnamon powder, matcha green tea, etc.
Steps
Making Whey Protein from Basic Ingredients
Pour milk into a large pot. You will need 4 liters of milk. It’s best to use whole grass-fed cow’s milk.
- Alternatively, you can use 4 cups (950 ml) of milk and 2 cups (480 ml) of cream.
Heat the milk to 85°C. You can measure the temperature by dipping a cooking thermometer into the pot and clipping it to the side. If you don’t have a thermometer, watch for the milk to reach a gentle simmer, which indicates it has reached 85°C.
- Avoid letting the thermometer touch the bottom of the pot.
Stir in 5 tablespoons (75 ml) of lemon juice. If lemon juice is unavailable, white vinegar can be used instead; the final product will have a similar flavor. This recipe also yields fresh ricotta cheese. If you enjoy cheese, vinegar is the better choice.
- If using milk and cream, add ½ tablespoon (8g) of salt and 3 tablespoons (45 ml) of lemon juice or vinegar.
Allow the mixture to cool for 20 minutes. Cover the pot with a lid. Remove the pot from the stove and place it in a spot where it won’t be disturbed. Let it sit undisturbed for 20 minutes.
Strain the curds and whey through a cheesecloth-lined sieve placed over a bowl. Line the sieve with cheesecloth and position it over the bowl. Use a spoon or ladle to transfer the curds into the sieve. Pour the remaining liquid into a large jar or container and refrigerate.
Wait for the whey to fully separate from the curds. This step is best done in the refrigerator. It will take at least 2 hours to filter the whey, and you don’t want the milk to spoil.
Use a food dehydrator to process the whey if available. Pour the whey (from both the jar and bowl) into the dehydrator trays; you’ll need about 1 cup (240 ml) per tray. Dehydrate the whey according to the dehydrator’s instructions. Each brand may vary, but most require 12 hours at 58°C.
Process the whey manually if you don’t have a food dehydrator. Pour all the whey into a pot, bring it to a boil over medium-high heat, then reduce to a simmer. Cook until the whey thickens and becomes grainy. Spread it onto a tray lined with parchment or wax paper and let it cool. Crumble the whey and air-dry for about 24 hours.
Grind the dried whey into powder. You can use a blender, food processor, or even a coffee grinder if available. If the whey was processed manually and remains damp after grinding, spread it out again, let it dry for another 24 hours, and grind once more.
Store the protein powder in an airtight container. Food storage jars are ideal for this purpose. You can use the protein powder to make protein shakes, cupcakes, bread, and more.
Making Whey Protein from Yogurt
Line a sieve with cheesecloth and place it over a bowl. Ensure the cheesecloth is unbleached. You can also use a clean kitchen towel as an alternative. Make sure the bowl is deep enough to hold the sieve and at least 1 cup (240 ml) of liquid.
Scoop yogurt or kefir into the cheesecloth-lined sieve. You can use store-bought yogurt or homemade yogurt. If using store-bought yogurt, make sure it doesn’t contain gelatin or pectin.
- Use plain yogurt or kefir; avoid flavored varieties.
Place the bowl of yogurt in the refrigerator and wait for the liquid to drain into the bowl. This process can take up to 24 hours. If using yogurt, you’ll be left with sour cream in the sieve. You can leave the bowl in the refrigerator longer; this will yield more whey and turn the yogurt into cream cheese.
Pour the filtered whey into a water bottle. Leave the solids in the cheesecloth. Depending on how long you’ve strained the yogurt/kefir, you’ll have Greek yogurt, sour cream, or cream cheese! At this point, your whey is ready. Whey alone is already protein-rich, but if you want even more protein, you’ll need to dehydrate it. The whey will become denser after the water is removed during dehydration.
Dehydrate the whey using a food dehydrator if available. Pour 1 cup (240 ml) of liquid whey into the dehydrator tray. Dehydrate the whey according to the dehydrator’s instructions. For most dehydrators and dairy products, the temperature should be set to 58°C. The dehydration process will take about 12 hours.
Process manually if you don’t have a food dehydrator. Pour all the collected whey into a large pot. Bring the whey to a boil over medium-high heat, then reduce to a simmer. Continue cooking until the whey thickens and becomes grainy. Pour the whey onto a tray lined with parchment or wax paper and let it cool. Crumble the whey and air-dry for about 24 hours.
Grind the dried whey into powder. You can use a blender, coffee grinder, or food processor. Manually processed whey may still be damp. If so, repeat the process: spread the whey onto a tray again, wait 24 hours, then grind it once more.
Store and use the whey powder. Transfer the whey into a sealed container, such as a food storage jar. Mix the whey into protein shakes or smoothies. You can also use it in baking recipes, such as muffins, cupcakes, or scones.
Quick Whey Protein
Grind equal amounts of powdered milk, oats, and almonds separately. Add 1 cup (80 g) of non-fat powdered milk to a blender. Include 1 cup (80 g) of traditional or instant oats and 1 cup (140 g) of almonds into the grinder. Blend all ingredients into a fine powder.
- Do not add water to the milk.
- Powdered milk contains whey.
Grind the remaining milk powder. Add 2 cups (160 g) of non-fat powdered milk to the blender. Turn on the blender again to finely grind the mixture.
Store the protein powder in a wide container. Use an airtight container, such as a food storage jar. Keep it in a cool place and use within 2 weeks. If not used within this time, refrigerate to prevent the almonds from spoiling.
Use the protein powder in a protein shake. Measure ½ cup (45g) of protein powder into a blender. Add 1.5 cups (350 ml) of milk (or any other liquid). Let the mixture sit for 5-10 minutes, then add your preferred extracts, fruits, or yogurt. Blend until smooth and enjoy.
- Letting the protein powder sit for 5-10 minutes allows the oats to soften into a paste.
Making Flavored Protein Powder
Create a base with protein powder and Stevia. Add 200 g of protein powder and 3 packets of Stevia to a jar. Next, choose one of the flavor options from the following steps. Use the protein powder as you normally would in protein shakes.
Use vanilla bean powder for a French vanilla flavor. You can buy vanilla powder or make it by grinding 12 scraped dried vanilla beans with 2-3 whole beans. Add 1 tablespoon of this powder to the jar, seal, and shake well.
Add cinnamon and vanilla powder to create a sweet sugar blend. Mix 1.5 teaspoons of cinnamon powder and 1 teaspoon of vanilla powder into the jar. Seal the jar and shake to combine the ingredients evenly.
Use cocoa powder for a chocolate flavor. Add ¼ cup (25 g) of high-quality dark cocoa powder to the jar. Tightly seal the lid and shake the mixture to blend the ingredients thoroughly.
- Add 1 tablespoon (3 g) of instant espresso powder for a mocha coffee flavor!
Create a unique flavor with matcha green tea powder. Purchase matcha powder, measure 1.5 tablespoons (9g), and add it to the jar. Seal the jar and shake to mix everything evenly.
Tips
- You can use whey protein to make protein shakes, cupcakes, scones, or even add it to tea!
- Whey protein shakes can be consumed for breakfast.
- If you want to build muscle, drink a protein shake mixed with water an hour before exercising. You can also use soy milk or skim milk instead of water.
- Drink a protein shake immediately after exercising to recover energy.
- If you need to gain weight, consider drinking a milk-based protein shake before bed.
Warnings
- Whey protein can be beneficial for building muscle, but if you don’t exercise adequately, it may lead to weight gain.
- Drink protein shakes slowly to avoid nausea.
What You Need
Making Whey Protein from Basic Ingredients
- Large pot
- Wide bowl
- Cooking thermometer
- Spoon or ladle
- Fine-mesh sieve
- Cheesecloth
- Small tray or baking sheet
- Food dehydrator
- Airtight container (such as a food storage jar)
Making Whey Protein from Yogurt
- Bowl
- Sieve
- Unbleached cheesecloth
- Pot
- Food dehydrator or tray lined with parchment/wax paper
- Airtight container (such as a food storage jar)
Quick Whey Protein
- Measuring cup
- Blender
- Sealed container or food storage jar
