8 Surprisingly Simple Ways to Eat Casein

Friday, February 19, 2021

 *This post contains some affiliate links for your convenience (which means if you make a purchase I will earn a small commission at no additional cost to you). Read my full disclosure policy here.

Best Casein Protein Recipes

I see a lot of people wanting to use casein protein powder as a late night meal option, but they aren't really sure the best way to prepare it. So, I did some research to find out why casein is so beneficial and put together some of the ways I'm seeing people rave about it!


Casein is a type of protein, most often found in milk and is an essential ingredient in cheese.


Casein is slow digesting, so people often take it before bed to help with recovery and to reduce muscle breakdown while they sleep. A lot of times people view it as a way to gain muscle while you sleep.

I personally like casein because it's light and keeps me full throughout the night. I also use chocolate casein, so it helps with my sweet tooth and cravings. (My favorite casein recipe is listed below.)


  • Contributes to Muscle Growth and Retention
  • Aids in Recovery after exercise
  • Slow Digesting
  • Greater Fat Loss
  • Reduces Cravings
  • Improved Performance
  • Contains Essential Amino Acids


I've tried many casein recipes, and the simplest/most easiest way to consume casein is to make a shake! 

Depending on my macros, here's how I make mine:

Casein Milkshake

  • Casein Protein
  • Vanilla Almond Milk
  • Peanut Butter (can do a chocolate/peanut butter casein if macros are tight)
  • Banana (generally only get a little, but it makes a big difference)
  • 100% Cocoa Powder (for a little more chocolate) 
  • (Have additional macros available? Try sugar free whip or sugar free chocolate sauce on top!)

I just throw it all in a blender, and wa-la! So simple, and incredibly delicious! I use chocolate casein, so this helps with my sweet tooth (and wanting to eat it ALL) at night.


Below are some of the creative ways I see others preparing casein outside the usual bedtime shake! Most of the casein is a full scoop, and water is just enough for consistency. The rest can really be altered to your macros allotted! Plug it into what you have available for proteins, fat and carbs to see if you can create your perfect combination. I'd love for you to share in the comments below or tag me on @dumbbellsnotblonde if you found the perfect casein recipe match.

Casein Waffle

  •     Casein
  •     Egg Whites
  •     Water
  •     Sprinkle Baking Powder
  •     Peanut Butter
  •     (Have extra macros available? Add sugar free pudding or syrup to the mix!)

Casein Ice Cream

  •     Two bananas (cut in chunks/freeze)
  •     Blend with 2 1/2 scoops casein
  •     Add a little almond milk 
  •     (Extra macros available? Add sugar free pudding or syrup to the mix!)

Casein Mug Cake

  •     Scoop of casein protein powder
  •     Peanut Butter
  •     1 whole egg
  •     Water
  •     Mix without water with a fork, add a little water and continue mixing until it's a sticky texture
  •     Microwave for 90 seconds
  •     (Have extra macros available? Add fat free whip cream on top!)

Casein Cookies

  •     20g Casein
  •     2 1/2 Peanut Butter or creamy honey almond butter type spread
  •     1 tsp Baking Powder 
  •     1.25 tbs Water
  •     Mix Casein and Baking Powder first
  •     Add Butter
  •     Add water and mix
  •     Add chocolate chips
  •     Roll into balls/press down a bit to make them more cookie like
  •     Bake in the oven at 350 degrees for 8-10 minutes


Casein Pancakes

  •     Casein Protein Powder
  •     Egg Whites
  •     3 tbsp Water
  •     Peanut Butter
  •     Whisk eggs and water, then add powder and peanut butter. Medium heat on the pan, and flatten them down a bit. Flip when ready. 
  •     (Have extra macros available? Add fruit or your favorite fat free whip on top!)

Casein Brownie

  •     1 Scoop Chocolate Casein
  •     1/2 tsp Baking Powder
  •     Add water until brownie batter consistency
  •     Microwave 3-5 times in 30 second intervals
  •     (Have extra macros? Top with Peanut Butter or your favorite sugar free whip on top!)

Casein Pumpkin Pie

  •     Cinammon Bun Casein
  •     Canned Pumpkin Cinnamon & Pumpkin Pie Spice 
  •     Add water to make like a thick pudding
  •     Refrigerate for two hours   
  •     (Have extra macros? Add a little sugar free whip on top!)

I hope this helps with a general casein understanding and provides some inspiration for your first (or next!) bedtime meal. If you find just the right concoction, please share in the comments below or tag me on Instagram @dumbbellsnotblonde. I'd love to try your creation. :)

If you haven't tried casein just yet, are you going to be adding it into your bedtime routine? I want to know, so make sure to comment!

*This post contains some affiliate links for your convenience (which means if you make a purchase I will earn a small commission at no additional cost to you). Read my full disclosure policy here.


  1. This was such a great read. I never heard of casein but am going to give it a try

  2. I've never heard of casein powder before. I like that you shared some ideas of how to use it so people like me can give it a try.

  3. I haven't tried casein yet, but I think I'll give it a try! Your casein brownie recipe sounds like such a yummy treat :)

  4. I haven't tried casein before, I've heard of it before. Not overly sure where one would purchase it where I live. But maybe if I see it I will give it a go and try it out. Great post!

  5. Such great ideas and suggestions. Thanks for explaining everything so clearly! xoxo!