Macro Minute: Casein Cookies


This is the most delicious, macro friendly, high protein cookie I have ever made & it's building muscles while I sleep because it's casein protein. #growmusclesgrow

First, why casein?

Casein is also found in cottage cheese, so you could eat a few servings of cottage cheese instead. Casein is acid reactive which means that it will slowly digest and release amino acids in your body for up to 8 hours after you eat (hence why you should eat it as a bedtime snack, fuel muscles while sleeping). If you take a whey protein or plant based protein, you want to do so immediately after you workout, it digests quickly so you will feel hungry soon after.

If you are watching macros, eating 2 servings of cottage cheese will be higher in calories, fat, sodium, and sugar compared to 1 serving of Casein protein (and you can't make these cookies with cottage cheese).


Casein Chocolate Cookies

1 serving = 4 cookies


•1 scoop of Optimum Nutrition Standards Casein, Chocolate Supreme (buy here)

•1 tbsp of Skippy Natural Peanut Butter, Creamy

•1/2 tsp Baking Powder (i just sprinkle some in the bowl)


*optional 1-2 tbsp of white chocolate chips, not counted in below macros

How to: heat oven to 350 degrees. Line cookie sheet with parchment paper. Place PB in bowl, heat in microwave for 15 seconds. Add protein and baking powder, stir, continue to stir and add in water a little at a time to make it a cookie dough consistency. If adding chips, add in now. Bake for 7-8min.

 *This can be adjusted to 2 tbsp of PB, if your macros allow for more fat.

Macros per serving(4 cookies): 215 calories, 6 carbs, 27.5g protein, 9g fat
You could use regular protein in it but you won't get the benefits of the slow releasing casein.