25+ Nutritious Sunday Protein Powder Recipes for Helthy Meal

Sundays are the perfect day to unwind, recharge, and treat yourself to meals that are both delicious and nourishing.

Whether you’re an early riser looking for a hearty breakfast, an athlete seeking a post-workout refuel, or just someone who loves easy and healthy snacks, adding protein powder to your Sunday recipes is a game-changer.

Not only does protein powder provide that extra boost of energy and muscle support, but it also helps you feel fuller for longer, making your Sunday indulgences both satisfying and nutritious.

In this blog post, we’ve gathered over 25 versatile and creative Sunday recipes that incorporate protein powder, ensuring your weekend starts with a burst of flavor and a balanced diet.

From sweet breakfast options like protein-packed pancakes and oatmeal to savory frittatas and light salads, and even snacks like energy bites and protein balls, these recipes cater to every craving.

25+ Nutritious Sunday Protein Powder Recipes for Helthy Meal

Adding protein powder to your Sunday meals can transform your weekend into a guilt-free, protein-rich indulgence that fuels your day.

Whether you’re making a fluffy stack of protein pancakes for breakfast, enjoying a savory protein-packed frittata for brunch, or grabbing some no-bake energy balls as a snack, these recipes are perfect for nourishing your body without compromising on taste.

With over 25 recipes to choose from, you can keep your Sundays exciting, balanced, and delicious.

Start experimenting with these protein powder recipes, and watch how your Sunday meal routine becomes healthier and more satisfying.

Enjoy the flavors, the convenience, and the energy boost that will help you get the most out of your weekend and prepare for the week ahead.

Protein-Packed Banana Pancakes

A delicious and nutritious breakfast option, these protein-packed banana pancakes are perfect for a Sunday morning boost. They combine the sweetness of ripe bananas with the goodness of protein powder, making them a great start to your day or a post-workout treat. These pancakes are fluffy, full of flavor, and easy to make.

Ingredients:

• 1 ripe banana
• 1 scoop vanilla protein powder
• 2 eggs
• 1/2 cup rolled oats (optional for added texture)
• 1/2 tsp baking powder
• 1/4 tsp cinnamon
• Pinch of salt
• 1/2 cup almond milk (or any milk of your choice)
• 1 tsp vanilla extract
• Coconut oil or butter for cooking
• Toppings: fresh berries, Greek yogurt, or a drizzle of maple syrup

Instructions:

1. In a mixing bowl, mash the banana until smooth.
2. Add the protein powder, eggs, rolled oats (if using), baking powder, cinnamon, and salt. Stir until well combined.
3. Pour in the almond milk and vanilla extract. Mix until you get a smooth batter.
4. Heat a skillet over medium heat and lightly grease with coconut oil or butter.
5. Pour a small amount of batter onto the skillet for each pancake, forming circles about 3 inches in diameter. Cook for 2-3 minutes or until bubbles appear on the surface, then flip and cook for another 1-2 minutes until golden brown.
6. Repeat with the remaining batter and serve warm with your favorite toppings.

These protein-packed banana pancakes are both satisfying and energizing. With their soft, fluffy texture and subtle banana flavor, they’re ideal for refueling your body after a workout or for enjoying a leisurely Sunday breakfast. Feel free to add a sprinkle of chia seeds or flaxseeds for an extra nutritional boost.

Protein Powder Smoothie Bowl

This protein powder smoothie bowl is an easy, customizable, and nutrient-dense recipe perfect for a refreshing Sunday brunch or a midday snack. Packed with protein and fruits, it’s a great way to keep you full and energized throughout the day. Top it with your favorite nuts, seeds, and fresh fruit to add texture and flavor.

Ingredients:

• 1 frozen banana
• 1/2 cup frozen mixed berries
• 1 scoop your preferred protein powder (vanilla, chocolate, or berry flavor)
• 1/2 cup Greek yogurt or plant-based yogurt
• 1/4 cup almond milk (or more, as needed)
• 1 tbsp chia seeds (optional)
• Toppings: sliced banana, granola, coconut flakes, goji berries, and nuts

Instructions:

1. Place the frozen banana, mixed berries, protein powder, Greek yogurt, and almond milk in a blender.
2. Blend on high speed until smooth and creamy. Add more almond milk if needed to achieve your desired consistency.
3. Pour the smoothie into a bowl and top with your favorite toppings such as granola, sliced banana, coconut flakes, and nuts.
4. Serve immediately and enjoy a refreshing, nutrient-packed meal.

This smoothie bowl is a perfect Sunday treat that’s as nutritious as it is delicious. The protein powder ensures you’re getting a good dose of muscle-repairing nutrients, while the fruit adds natural sweetness and vitamins. Toppings can be adjusted according to your preference, making this a highly versatile and satisfying option.

Chocolate Protein Energy Bites

These no-bake chocolate protein energy bites are an ideal quick snack for a Sunday afternoon or post-exercise pick-me-up. Packed with protein, healthy fats, and natural sugars, they’re simple to make and perfect for satisfying your sweet cravings without the guilt.

Ingredients:

• 1 cup rolled oats
• 1/2 cup natural nut butter (peanut, almond, or cashew)
• 1/2 cup dark chocolate chips or cacao nibs
• 1/2 cup protein powder (chocolate or vanilla works best)
• 1/4 cup honey or maple syrup
• 1/2 tsp vanilla extract
• Pinch of salt

Instructions:

1. In a large mixing bowl, combine the rolled oats, protein powder, chocolate chips, and a pinch of salt.
2. Add the nut butter, honey (or maple syrup), and vanilla extract to the bowl. Stir until the mixture is well combined and sticky.
3. Use your hands to form small, bite-sized balls from the mixture and place them on a parchment-lined tray.
4. Chill in the refrigerator for at least 30 minutes or until firm.
5. Store the energy bites in an airtight container in the refrigerator for up to one week.

These chocolate protein energy bites are perfect for those who want a quick, nutrient-dense snack that satisfies chocolate cravings without the excessive sugar. They’re packed with protein, healthy fats, and essential nutrients, making them ideal for keeping your energy levels up throughout the day.

Vanilla Protein Overnight Oats

Overnight oats are a game-changer for busy Sunday mornings. This recipe combines the creaminess of oats with the added protein boost of protein powder, making for a satisfying and nourishing breakfast that you can prep the night before. It’s ideal for those who want a quick and healthy start to their day without spending time cooking.

Ingredients:

• 1/2 cup rolled oats
• 1 scoop vanilla protein powder
• 1/2 cup unsweetened almond milk (or any milk of your choice)
• 1/2 cup Greek yogurt or plant-based yogurt
• 1 tbsp chia seeds (optional for added fiber)
• 1/2 tsp vanilla extract
• Sweetener of choice (honey, maple syrup, or stevia), to taste
• Toppings: fresh berries, sliced banana, and a sprinkle of cinnamon

Instructions:

1. In a mixing bowl or jar, combine the rolled oats, protein powder, chia seeds, and vanilla extract.
2. Pour in the almond milk and Greek yogurt and stir until everything is well combined.
3. Sweeten to taste with your chosen sweetener and mix well.
4. Cover the container and refrigerate overnight (at least 6-8 hours).
5. In the morning, stir the oats and top with fresh berries, banana slices, and a sprinkle of cinnamon.

This vanilla protein overnight oats recipe is perfect for a hassle-free breakfast that will keep you full and energized throughout the morning. The combination of protein powder and yogurt ensures you’re getting a solid dose of protein, while the oats provide sustained energy. Customize your toppings to make each bowl unique and full of flavor.

Protein-Packed Egg Muffins

These protein-packed egg muffins are a quick and easy recipe perfect for meal prep on Sundays. They’re great for breakfast or a protein-rich snack, and you can customize them with your favorite vegetables and add-ins. Packed with protein, they provide the fuel you need for a busy day.

Ingredients:

• 6 large eggs
• 1 scoop unflavored or savory-flavored protein powder
• 1/2 cup diced spinach or kale
• 1/2 cup diced bell peppers
• 1/4 cup crumbled feta cheese (optional)
• Salt and pepper to taste
• 1/2 tsp garlic powder
• 1/4 tsp paprika
• Olive oil spray

Instructions:

1. Preheat your oven to 350°F (175°C) and lightly grease a muffin tin with olive oil spray.
2. In a bowl, whisk the eggs and add the protein powder. Mix until fully combined.
3. Add the diced spinach, bell peppers, feta cheese, garlic powder, paprika, salt, and pepper. Stir until evenly distributed.
4. Pour the mixture into the muffin tin, filling each cup about 3/4 full.
5. Bake for 20-25 minutes, or until the egg muffins are set and slightly golden on top.
6. Let cool for a few minutes before removing from the tin.

These protein-packed egg muffins are easy to make and perfect for busy Sundays. They offer a high-protein, low-carb breakfast option that’s easy to customize. Add more vegetables or your favorite seasonings to make them suit your taste. They’re also great for meal prep, so you can enjoy them throughout the week.

Peanut Butter Protein Smoothie

This creamy and satisfying peanut butter protein smoothie is perfect for a Sunday afternoon pick-me-up. It’s a delicious way to incorporate protein and healthy fats into your diet, and it’s versatile enough to be a quick breakfast or snack. The peanut butter adds a rich, nutty flavor, while the protein powder makes it filling and nutritious.

Ingredients:

• 1 scoop chocolate or vanilla protein powder
• 1 tbsp natural peanut butter (or almond butter)
• 1 banana (frozen for a thicker texture)
• 1/2 cup Greek yogurt or plant-based yogurt
• 1/2 cup unsweetened almond milk (or any milk of your choice)
• 1/2 tsp cinnamon (optional)
• Ice cubes (optional, for a chilled smoothie)

Instructions:

1. Add the protein powder, peanut butter, frozen banana, Greek yogurt, and almond milk to a blender.
2. Blend on high speed until smooth and creamy. Add a few ice cubes for extra chill, if desired.
3. Pour into a glass and sprinkle with a pinch of cinnamon or a drizzle of extra peanut butter if you like.

This peanut butter protein smoothie is rich, creamy, and packed with protein to keep you satisfied. It’s perfect for a lazy Sunday or as a post-workout recovery drink. The combination of protein powder and peanut butter provides a healthy dose of protein and fats, making it both delicious and nutritious.

Strawberry Protein Smoothie

This strawberry protein smoothie is a perfect blend of sweet, fruity flavor and nutritional power. With its combination of protein powder, fresh strawberries, and Greek yogurt, it makes for a refreshing and energizing drink to kickstart your Sunday or power you through the afternoon. It’s light yet satisfying and can be made in minutes.

Ingredients:

• 1 scoop vanilla or strawberry protein powder
• 1 cup fresh or frozen strawberries
• 1/2 cup Greek yogurt or plant-based yogurt
• 1/2 cup unsweetened almond milk (or any milk of your choice)
• 1 tbsp honey or maple syrup (optional for added sweetness)
• Ice cubes (optional, for a chilled smoothie)

Instructions:

1. Add the protein powder, strawberries, Greek yogurt, almond milk, and honey (if using) to a blender.
2. Blend on high until smooth and creamy. Add ice cubes if you prefer a colder, thicker consistency.
3. Pour into a glass and enjoy immediately.

This strawberry protein smoothie is a delicious and nourishing drink perfect for Sundays. It provides a great balance of protein, antioxidants, and vitamins that will leave you feeling refreshed and full. The sweet, fruity taste pairs well with a light breakfast or can be enjoyed as a snack anytime.

Cinnamon Apple Protein Pancakes

These cinnamon apple protein pancakes are perfect for a cozy Sunday breakfast. The addition of protein powder ensures you’re getting a nutrient-dense meal, while the cinnamon and fresh apple slices add warmth and a touch of sweetness. They’re fluffy, satisfying, and ideal for those looking to enjoy a hearty, protein-packed breakfast.

Ingredients:

• 1 scoop vanilla or cinnamon protein powder
• 1 cup whole wheat flour or all-purpose flour
• 1/2 tsp baking powder
• 1/2 tsp cinnamon
• 2 large eggs
• 1/2 cup unsweetened almond milk (or any milk of your choice)
• 1 apple, peeled, cored, and diced
• 1 tbsp honey or maple syrup (optional)
• Coconut oil or butter for cooking

Instructions:

1. In a bowl, combine the protein powder, flour, baking powder, and cinnamon.
2. In a separate bowl, whisk the eggs and add the almond milk and honey (if using). Mix until well combined.
3. Add the wet ingredients to the dry ingredients and stir until just combined. Do not overmix; a few lumps are okay.
4. Fold in the diced apple pieces.
5. Heat a skillet over medium heat and lightly grease with coconut oil or butter.
6. Pour a small amount of batter for each pancake and cook for 2-3 minutes or until bubbles form on the surface. Flip and cook for another 1-2 minutes or until golden brown.
7. Serve warm with a drizzle of maple syrup or a dusting of powdered cinnamon.

These cinnamon apple protein pancakes are a wonderful way to start your Sunday. They’re fluffy and packed with protein to help you feel full and energized. The combination of sweet apples and warm cinnamon makes for an irresistible breakfast treat that’s perfect for the colder months.

Chocolate Protein Mug Cake

When you’re craving something sweet but don’t want to stray from your protein goals, this chocolate protein mug cake is the answer. It’s quick, easy, and satisfying—perfect for a lazy Sunday when you want a treat without much fuss. Ready in under 5 minutes, this mug cake is rich, moist, and full of protein to keep you feeling full and indulgent.

Ingredients:

• 1 scoop chocolate protein powder
• 1 tbsp unsweetened cocoa powder
• 1/4 cup whole wheat flour or all-purpose flour
• 1/2 tsp baking powder
• 1/4 cup unsweetened almond milk (or any milk of your choice)
• 1 tbsp natural peanut butter or almond butter (optional)
• 1 tbsp honey or maple syrup
• 1/4 tsp vanilla extract

Instructions:

1. In a microwave-safe mug, mix the protein powder, cocoa powder, flour, and baking powder.
2. Add the almond milk, peanut butter, honey (if using), and vanilla extract. Stir until the mixture is smooth and all ingredients are fully combined.
3. Microwave the mug on high for 1-2 minutes, or until the cake has risen and is set in the center. Cooking times may vary based on the wattage of your microwave.
4. Let the mug cake cool for a minute before eating. Top with a sprinkle of chocolate chips or a dollop of Greek yogurt if desired.

This chocolate protein mug cake is perfect for satisfying your sweet tooth while getting a protein boost. It’s quick, easy, and perfect for a Sunday treat. The combination of rich chocolate and a hint of peanut butter makes it indulgent without being overly heavy.

Banana Protein Pancakes

Start your Sunday with a stack of fluffy banana protein pancakes. This recipe uses ripe bananas and protein powder for a naturally sweet, high-protein breakfast that’s perfect for fueling your morning. They’re easy to make, full of flavor, and great for those who want a healthier alternative to traditional pancakes.

Ingredients:

• 1 scoop vanilla or banana-flavored protein powder
• 1 ripe banana, mashed
• 1/2 cup rolled oats (blended into flour if needed)
• 2 large eggs
• 1/2 tsp baking powder
• 1/2 tsp cinnamon
• 1/2 cup unsweetened almond milk (or any milk of your choice)
• Coconut oil or butter for cooking
• Toppings: fresh banana slices, a drizzle of honey, or a sprinkle of chia seeds

Instructions:

1. In a mixing bowl, mash the banana until smooth.
2. Add the protein powder, oats (blended into flour if needed), baking powder, and cinnamon. Mix well.
3. Whisk in the eggs and almond milk until the batter is smooth and combined.
4. Heat a skillet over medium heat and lightly grease with coconut oil or butter.
5. Pour a small amount of batter for each pancake and cook for 2-3 minutes or until bubbles form on the surface. Flip and cook for another 1-2 minutes or until golden brown.
6. Serve with fresh banana slices, a drizzle of honey, and a sprinkle of chia seeds for added nutrition.

These banana protein pancakes are a delicious and filling way to enjoy your Sunday breakfast. They’re packed with protein, vitamins, and healthy carbs to give you sustained energy. The natural sweetness of the banana adds flavor without extra sugar, making this dish a healthy option for any day of the week.

Protein-Packed Chicken Salad

For a light yet protein-rich Sunday lunch, try this protein-packed chicken salad. It’s versatile and perfect for using up leftover chicken, making it a quick and easy dish to assemble. Full of flavor, this salad is ideal for serving on leafy greens, in a sandwich, or even as a wrap.

Ingredients:

• 1 cup cooked chicken breast, shredded or chopped
• 1/4 cup Greek yogurt or low-fat mayonnaise
• 1 tbsp Dijon mustard
• 1/4 cup celery, finely chopped
• 1/4 cup red onion, finely chopped
• 1/4 cup diced apple (optional for a touch of sweetness)
• 1 scoop unflavored or savory protein powder (optional for added protein)
• 1/2 tsp garlic powder
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions:

1. In a mixing bowl, combine the Greek yogurt or mayonnaise, Dijon mustard, and protein powder (if using). Mix until smooth.
2. Add the shredded chicken, celery, red onion, and diced apple (if using). Stir until everything is evenly coated.
3. Season with garlic powder, salt, and pepper to taste.
4. Serve over a bed of lettuce, in a sandwich, or wrap in a tortilla. Garnish with fresh parsley.

This protein-packed chicken salad is perfect for a light, refreshing Sunday lunch. The combination of chicken, Greek yogurt, and optional protein powder provides a solid protein boost, while the celery and apple add crunch and a hint of sweetness. It’s a well-rounded dish that can be easily adapted with your favorite herbs and spices.

Protein-Infused Energy Bites

These protein-infused energy bites are a quick, no-bake snack perfect for Sunday afternoons when you need a pick-me-up. They’re packed with protein and healthy fats, making them a nutritious option for a mid-day snack or post-workout refuel. Plus, they’re simple to prepare and can be customized with your favorite flavors and add-ins.

Ingredients:

• 1 scoop vanilla or chocolate protein powder
• 1 cup rolled oats
• 1/2 cup natural peanut butter or almond butter
• 1/4 cup honey or maple syrup
• 1/4 cup mini dark chocolate chips or cacao nibs (optional)
• 1/4 cup chia seeds or flaxseeds
• 1/2 tsp vanilla extract
• Pinch of salt

Instructions:

1. In a mixing bowl, combine the protein powder, oats, and chia seeds.
2. Add the peanut butter and honey (or maple syrup). Mix until everything is well combined. The mixture should be sticky but manageable.
3. Stir in the vanilla extract and mini chocolate chips or cacao nibs.
4. Roll the mixture into bite-sized balls and place on a parchment-lined tray.
5. Refrigerate for at least 30 minutes to firm up before enjoying.

These protein-infused energy bites are an easy and delicious way to keep your energy up on a Sunday. Packed with protein, healthy fats, and complex carbs, they provide a balanced snack option that’s both satisfying and nourishing. Customize the recipe by adding your favorite mix-ins, such as dried fruits or nuts, to make it your own.

Peanut Butter Protein Oatmeal

This peanut butter protein oatmeal is a comforting and filling breakfast that’s perfect for a lazy Sunday morning. It combines the heartiness of oats with the rich flavor of peanut butter and a protein boost, making it an ideal way to start your day with sustained energy.

Ingredients:

• 1 scoop vanilla or unflavored protein powder
• 1/2 cup rolled oats
• 1 cup water or unsweetened almond milk (or your preferred milk)
• 1 tbsp natural peanut butter or almond butter
• 1/2 banana, sliced (optional for added sweetness)
• 1 tbsp chia seeds or flaxseeds
• Pinch of cinnamon
• Honey or maple syrup for drizzling (optional)

Instructions:

1. In a small pot, combine the oats and water or almond milk. Cook over medium heat until the mixture starts to thicken, about 5-7 minutes.
2. Stir in the protein powder, peanut butter, chia seeds, and cinnamon. Mix until fully combined and the oatmeal is smooth and creamy.
3. Pour the oatmeal into a bowl and top with sliced banana, a drizzle of honey or maple syrup if desired, and an extra spoonful of peanut butter for garnish.

This peanut butter protein oatmeal is the perfect breakfast to start your Sunday with a boost of protein and healthy fats. The combination of the creamy oatmeal with the richness of peanut butter and the sweetness of banana makes for a satisfying, nutritious meal. It’s simple, delicious, and will keep you feeling full for hours.

Protein-Packed Veggie Frittata

A protein-packed veggie frittata is a great way to use up any vegetables you have lying around and turn them into a protein-rich, savory brunch. This dish is ideal for a Sunday when you want something hearty and satisfying. It’s loaded with protein from the eggs and protein powder, making it perfect for a nutritious meal.

Ingredients:

• 4 large eggs
• 1 scoop unflavored or savory protein powder
• 1/2 cup spinach, chopped
• 1/4 cup red bell pepper, diced
• 1/4 cup mushrooms, sliced
• 1/4 cup onion, chopped
• 1/4 cup low-fat feta or cheddar cheese (optional)
• Salt and pepper to taste
• Olive oil or butter for greasing the pan

Instructions:

1. Preheat your oven to 375°F (190°C).
2. In a bowl, whisk the eggs and protein powder until well combined. Season with salt and pepper.
3. Heat a little olive oil or butter in an oven-safe skillet over medium heat. Add the onion, bell pepper, and mushrooms. Sauté for 3-4 minutes or until they start to soften.
4. Add the spinach and cook for an additional minute until wilted.
5. Pour the egg and protein powder mixture over the vegetables and sprinkle the cheese on top if using.
6. Cook on the stove for 2-3 minutes, then transfer the skillet to the oven and bake for 10-12 minutes or until the frittata is fully set and golden brown.
7. Slice and serve warm.

This protein-packed veggie frittata is perfect for a Sunday brunch. It’s versatile, allowing you to customize it with your favorite veggies or cheeses. The protein powder adds a nutritional boost without changing the flavor, making it a well-rounded, high-protein meal that’s both satisfying and nutritious.

Coconut Protein Energy Balls

These coconut protein energy balls are an easy, no-bake snack that’s perfect for a Sunday treat or quick energy boost. Packed with protein and healthy fats, they’re great for keeping your energy up during busy days or after workouts. They’re also highly customizable, so feel free to add your favorite mix-ins.

Ingredients:

• 1 scoop vanilla or coconut-flavored protein powder
• 1/2 cup rolled oats
• 1/2 cup shredded unsweetened coconut
• 1/2 cup almond butter or peanut butter
• 2 tbsp honey or maple syrup
• 1 tbsp chia seeds or flaxseeds
• 1/4 cup dark chocolate chips (optional)
• Pinch of salt

Instructions:

1. In a mixing bowl, combine the protein powder, rolled oats, shredded coconut, and chia seeds.
2. Add the almond butter and honey. Mix until all ingredients are fully combined and the mixture sticks together.
3. Stir in the chocolate chips (if using).
4. Scoop out small portions and roll them into bite-sized balls. Place them on a parchment-lined tray.
5. Refrigerate for at least 30 minutes to firm up before serving.

These coconut protein energy balls are perfect for a mid-day snack or as a sweet, protein-packed treat to satisfy your cravings. With their mix of protein powder, healthy fats, and a touch of natural sweetness, they’re a nutritious, energy-boosting snack that’s perfect for a relaxing Sunday. Enjoy them with your afternoon coffee or as an on-the-go snack.

Note: More recipes​ are coming soon!