Protein Lollies

These homemade protein lollies are a fun, easy way to satisfy a sweet craving while adding some amino acids or protein to your day.

They’re simple to make, easy to customise and much lighter and fruitier than traditional protein snacks.

What should I use – BCAAs or protein powder?

For the most authentic lolly flavour and texture, I recommend using a fruit-flavoured BCAA powder.

BCAAs are branched-chain amino acids – leucine, isoleucine and valine – that help promote muscle growth, reduce exercise fatigue, and ease post-workout muscle soreness.. They are commonly sold as brightly coloured, fruity flavoured powders which makes them ideal substitute for store-bought fruity lollies.

They also dissolve more like a sports drink, so the finished lollies tend to taste cleaner, lighter and less creamy.

Whey protein can also work, but because it is milk-derived, it usually creates a creamier, milkier flavour and a slightly more opaque texture.

Vegan protein powder is another option, but not recommended as plant proteins tend to have an earthier flavour and produce a thicker texture.

BCAAs vs whey protein

BCAAs are not the same as a complete protein powder.

Whey contains all nine essential amino acids and is a complete protein, making it more useful for supporting overall protein intake and muscle recovery.

BCAAs only provide three amino acids, so they should not replace your normal dietary protein. However, they can still be a useful option around training, particularly if you enjoy sipping flavoured amino acids instead of plain water during exercise or want a very light, fruity alternative to a protein shake.

For this recipe, their biggest advantage is culinary – BCAAs create a much more traditional fruity lolly taste and texture than whey protein.

Best flavours to use

Fruit flavours work best, especially:

• Watermelon
• Raspberry
• Strawberry
• Peach
• Tropical
• Grape
• Green apple
• Lime

Avoid creamy flavours like chocolate or vanilla if you want the finished lollies to taste more like traditional confectionery.

Are protein lollies healthy?

Protein lollies can be a fun lower-sugar and high protein alternative to traditional lollies, with the added benefits depending on whether you make them with BCAAs or protein powder.

If made with BCAAs, they may offer some useful exercise-related benefits. Leucine helps stimulate muscle protein synthesis, while BCAA supplementation may help reduce exercise-induced muscle soreness and fatigue. BCAAs may also help limit muscle breakdown during periods of intense training, calorie restriction or fasted exercise.

They are still best viewed as a supplement rather than a replacement for a balanced diet or complete protein sources.

Tips for the best result

Use a flavour you genuinely enjoy because it will be prominent in the finished lollies.

Silicone moulds make the lollies much easier to remove once fully set. I use gummy bear moulds, but you can use whatever shape you like – just make sure they are made from food-safe, non-stick silicone.

How to store protein lollies

Store the lollies in an airtight container in the refrigerator to keep their texture and freshness for up to two weeks. Add a dash of neutral flavoured oil in the container and shake to evenly disperse the oil if you want to keep them separated. They. do not store or hold their shape well at room temperature.

Other Desserts You’ll Enjoy

If you love these protein lollies, you’ll also love these other fruity protein recipes:

High Protein Fluff
Chocolate Raspberry Icecream Slice