Brigadeiro with Whey Protein and Fruits: A Healthy Recipe

This is a healthier, protein-rich version of traditional brigadeiro, a popular Brazilian dessert. It replaces sugar with a natural sweetener and includes whey protein for an extra protein boost. The addition of fresh fruits makes it even more nutritious.

Quick Summary

This recipe offers a balanced, healthy twist on brigadeiro, a popular Brazilian treat. It uses whey protein and fruits to increase nutritional value. Enjoy a guilt-free, protein-packed dessert.

Key Points

• High Protein: This recipe incorporates whey protein, boosting the protein content significantly.

• Low Sugar: Uses xylitol or another culinary sweetener as a sugar substitute, reducing the sugar content compared to traditional brigadeiro.

• Fruit Addition: Fresh fruits add essential vitamins, fiber, and antioxidants.

• Adaptable: Easily customizable with different fruits, whey protein flavors, and sweetener options.

• Quick and Easy: Simple preparation with minimal ingredients, ready in about 45 minutes.

Healthy Brigadeiro Recipe: Whey Protein and Fruits

This recipe provides a delicious and nutritious alternative to traditional brigadeiro. By incorporating whey protein and fresh fruits, this dessert becomes a protein-packed treat with a lower sugar content. It's an excellent choice for those seeking a healthier way to satisfy their sweet tooth while supporting their fitness goals.

Ingredients

• 1/2 cup skim milk powder
• 2 tablespoons chocolate whey protein (or another flavor of your preference)
• 1/2 cup water
• 1 tablespoon cocoa powder
• 1 tablespoon xylitol (or another culinary sweetener)
• 1/2 cup red fruits (strawberries, blueberries, raspberries)

Instructions

1. Mix the Ingredients: In a saucepan, combine the milk powder, whey protein, water, cocoa powder, and xylitol. Mix well to ensure there are no lumps.
2. Cook on Low Heat: Cook over low heat, stirring constantly, until you achieve a brigadeiro-like consistency. This process usually takes about 5-7 minutes. Be patient and keep stirring to prevent sticking to the bottom of the pan.
3. Add Fruits: Remove from heat and add the chopped red fruits. Mix thoroughly to distribute the fruit evenly throughout the mixture.
4. Chill and Serve: Refrigerate for approximately 30 minutes to firm up. Serve in spoons or roll into small balls, if desired. This recipe is also perfect to eat it hot!

Nutritional Information (per serving)

• Calories: 150 kcal
• Protein: 15 g
• Carbohydrates: 15 g
• Fats: 4 g
• Fiber: 4 g

Additional Tips and Variations

• Fruit Variations: Feel free to substitute the red fruits with other fruits of your preference, such as chopped bananas, kiwi, or mango.
• Sweetener Alternatives: Xylitol can be replaced with other culinary sweeteners like stevia, erythritol, or your preferred sugar substitute. Adjust the quantity according to your taste and the sweetness of the chosen sweetener.
• Texture Enhancements: If you prefer, you can add 1 tablespoon of chopped nuts or chia seeds to increase the fiber and healthy fat content. This will also give a nice crunchy texture.
• Whey Protein Flavors: While chocolate whey protein is suggested for this recipe, you may experiment with other flavors such as vanilla or strawberry to vary the taste profile.
• Serving Suggestions: For an elegant presentation, serve in small, decorative cups or spoons. Garnish with a few extra berries or a sprinkle of cocoa powder. This dessert can be served hot or cold.

Conclusion

This whey protein brigadeiro with fruits is a delicious and healthy dessert that provides a good dose of protein while keeping sugar levels in check. It’s perfect for satisfying cravings without compromising your health goals. This recipe is simple to make, adaptable to different tastes, and a great way to enjoy a classic treat with a nutritious twist.

Frequently Asked Questions

Can I use a different type of protein powder?

Yes, you can substitute the whey protein with another type of protein powder, but the taste and texture might vary.

What if I don't have xylitol?

Xylitol can be replaced with another culinary sweetener, such as stevia, erythritol, or your preferred sugar substitute. Adjust the quantity to taste.

Can I make this recipe vegan?

To make it vegan, you can replace the milk powder with a plant-based milk powder (such as soy, almond, or coconut) and use a vegan protein powder. Also, make sure that the brand of cocoa powder and the sweetener are vegan-friendly.

How long does this brigadeiro last?

The brigadeiro can be stored in the refrigerator for up to 3-4 days. Be sure to keep it in an airtight container.

Can I freeze this brigadeiro?

Yes, you can freeze the brigadeiro. Place it in a freezer-safe container or bag. It can last for up to 1-2 months. Thaw in the refrigerator before serving.

Are there any other fruits I can use?

Yes, you can use any fruits of your preference. Berries, chopped bananas, kiwis, or mangoes work well.

How can I adjust the consistency?

If the brigadeiro is too thick, add a little more water. If it is too thin, cook it a bit longer over low heat, stirring constantly.