How much protein is in 1 Oreo?

Each Oreo contains about 1 gram of protein. That’s why pairing them with Greek yogurt and protein powder in this fluff makes all the difference nutritionally.

How many calories are in Oreo fluff?

Traditional Oreo fluff can climb to 300+ calories per serving. This high-protein version averages around 200–250 calories while boosting protein content to about 20 grams.

Is protein fluff the same as protein ice cream?

No. Protein fluff is whipped to be light and airy, while protein ice cream is frozen and denser. The ingredients may overlap, but the textures are completely different.

Can I mix protein powder with Cool Whip?

Yes, and that’s one of the keys in this recipe. Protein powder mixes well with whipped topping, creating structure while keeping the fluff light.

Can I put protein powder in whipped cream?

Absolutely. Add it gradually while whipping to avoid clumping. It’s a simple trick to boost the protein content of desserts.

What not to mix protein powder with?

Avoid mixing protein powder with acidic liquids like lemon juice or certain juices, as they can cause clumping or an unpleasant texture. Stick to neutral bases like milk, yogurt, or whipped toppings.

5-Minute Protein Oreo Fluff – 20g Protein Dessert Recipe

5-Minute Protein Oreo Fluff: The High-Protein Dessert You Didn’t Know You Needed

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This 5-minute protein Oreo fluff is creamy, light, and packed with 20g of protein per serving. A no-bake dessert that fuels recovery, satisfies cravings, and fits any active lifestyle.

Author: Sophie Bennett - Top Choice Recipes
Prep Time: 5 minutes
Cook Time: 0 minutes
Total Time: 5 minutes
Yield: 4 servings 1x
Category: Dessert, Snack
Method: No-Bake, Blender
Cuisine: American
Diet: Low Calorie

Ingredients

Scale

1 scoop vanilla or cookies & cream protein powder
1 cup Greek yogurt (non-fat or 2%)
2 tbsp light cream cheese or fat-free cottage cheese
1 small sugar-free pudding mix (vanilla or Oreo)
1 cup Cool Whip or fat-free whipped topping
4 Oreos, crushed (reserve some for garnish)
2–4 tbsp milk or almond milk (adjust texture)
Optional: sweetener of choice (stevia or monk fruit)

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Instructions

Blend Base – In a blender, combine protein powder, Greek yogurt, and cream cheese until smooth.
Add Pudding Mix – Add pudding mix and milk, blending until fluffy and thick.
Fold Whip – Gently fold in Cool Whip with a spatula to keep the texture light.
Mix Oreos – Stir in crushed Oreos, reserving some pieces for garnish.
Chill & Serve – Refrigerate for at least 30 minutes before serving for best results.

Notes

For plant-based diets: use coconut yogurt and vegan protein powder.
To lower carbs: swap Oreos with a high-protein cookie alternative.
For extra crunch: top with cacao nibs or granola.

Nutrition

Serving Size: 1 cup
Calories: 210
Sugar: 7 g
Sodium: 190 mg
Fat: 6 g
Saturated Fat: 3 g
Unsaturated Fat: 2 g
Trans Fat: 0 g
Carbohydrates: 18 g
Fiber: 1 g
Protein: 20 g
Cholesterol: 15 mg

Find it online: https://www.topchoicerecipes.com/protein-oreo-fluff/