Cottage Cheese Pancakes
Ok, trust me with this one. How many times have you searched Pinterest looking for the perfect protein pancake? I personally think I have about 20 different versions saved. They [...]
Let’s talk COFFEE. Specifically PHFF Coffee. Even more specifically, THE COFFEE I MAKE MYSELF EVERY MORNING.
Hands down one of the top 5 questions I get in my DMs is about protein coffee. No joke. Like, is “protein coffee” breakfast or do I eat something else with it? How long does it keep me full? What all do I put in it? What kind of protein? Do I add fiber? What kind? What fats are ok? What milks are ok? What’s the POINT anyways, and why am I so obsessed??
I actually mix up my protein coffee a lot depending on my mood and what sounds good. And you guys are different from me – you have different schedules, jobs, taste preferences, goals – so I didn’t want this post to just be about what I drink every morning. I want to teach you how to build your own protein coffee in the morning based on YOUR needs. Sound good?
I started drinking protein coffee about 5 years ago. Yeah. Before it was cool. I’m not a huge eater in the morning, but I need SOMETHING. So I prefer a liquid breakfast. (if you’re a smoothie drinker, you should absolutely check out this Coffee Bean Smoothie recipe ASAP).
So first, what IS Protein Coffee?
Protein Coffee is just coffee that has an extra boost of protein in it. We’ll talk about what kind of protein in a minute. But what I love about drinking Protein Coffee in the morning is that protein is actually a really effective metabolism booster, especially first thing in the morning, but only if you’re getting 20-30g in at once. And this can be tough with traditional breakfast foods…even with eggs unless you’re downing 4 eggs in the morning (which would make me throw up in about 5 seconds).
Another benefit to Protein Coffee? In combination with a good probiotic, Protein Coffee can really help with “regularity.” AKA it makes you POOP. And this is a very big deal because at the time I’m writing this, I am 7 months pregnant, and am constipation-free. Whoa! And it’s because it’s such an easy way to squeeze in extra fiber and gut-healthy collagen first thing in the morning.
Have it as your entire breakfast. If you do this, you’ll need to make sure you’re packing enough nutrients in to keep you full until lunch. You’ll want 20-30g of protein, 15-30g fat, and at least 5g fiber. Yes, I said up to 30g of fat. I know that seems like a lot, but this is what I’ve found has the most staying power when it comes to drinking coffee for breakfast. Plus, our brains looove healthy fats first thing in the morning, so don’t be scared!
Start on the lower end of these ranges, first, then build up if you’re finding that the coffee doesn’t keep you full for a full 4 hours.
Have it as a supplement to your breakfast. If you load up on protein in your coffee, but don’t want to add the fiber or the fat, for example, you’ll want to supplement your breakfast with more fiber and fat! You could do a couple of Wasa crackers or other high-fiber crackers with mashed avocado, for example. Or if you only add in 1 scoop of collagen to your coffee, and you want to hit that 20g of protein for breakfast, you may need to add a couple eggs on the side.
Both options are perfect based on your preference and your morning! All I care is that you are getting in protein, healthy fat, and fiber and that you’re staying full until lunchtime.
OK! Now. Let’s break down some options for your PHFF Protein Coffee.
Collagen Peptides (regular)
Further Food Chocolate Collagen Peptides + Reishi Mushroom (what I’m currently using)
If you’re using this coffee as your breakfast, you’ll want to shoot for 20-30g of protein. If you’re just supplementing this coffee with your breakfast, just 1 scoop of collagen or ½ serving of protein works.
Further Food Chocolate Collagen with Reishi is hands down my favorite type of protein to use in my morning coffee.
Collagen is SO GOOD for gut health, your joints, as well as your hair, skin, and nails. I love collagen so much that I wrote an entire comprehensive blog post on it. I actually consider it a supplement – something that’s just a part of my daily routine that I take every day for my health.
What I really love about the Further Food Chocolate Collagen with Reishi is that not only do I consider it an excellent source of protein and a collagen supplement, it’s also got SUPERFOOD status with the Reishi Mushrooms. In my morning coffee! Hello!
Reishi Mushrooms, which by the way, you CANNOT taste (trust me, I hate mushrooms) have a lot of health benefits, but most notably, they are excellent for your immune system. You can get more information about the benefits of reishi mushrooms here if you’re interested.
I usually just do 1 scoop and then I may do 1 scoop of regular collagen peptides as well – or I might do a couple eggs or a Greek yogurt parfait on the side for some extra protein.
Anyways. The health benefits are great blah blah blah BUT LET’S TALK FLAVOR, SHARON. We’re talking a rich, real chocolate flavor. Not like the fake, weird chocolate flavor you get from a lot of chocolate protein powders. This is the real deal. And it’s not super sweet, which I love. It pretty much just turns your boring ass coffee into a mocha latte. With 0g sugar. Cool? Cool.
Organic Heavy Cream (bonus: grass-fed) or Half and Half
If you’re having your protein coffee for breakfast, you’ll want to be sure you’re getting at least 10g fat in your coffee. This is about 2 Tbsp of heavy cream or 2 tsp MCT oil. If that doesn’t keep you full til lunch, you may need to add more!
I’ve found these 2 options tend to dissolve best in coffee and neither leave a weird taste or texture behind. Acacia fiber has about 6g fiber/Tbsp and inulin has about 9g/Tbsp. For those with tummy issues – especially if you find fiber bothers your digestive a lot – I’ve found that acacia fiber is your best option.
Cinnamon is a great blood sugar stabilizer, love it.
Real vanilla extract
Glutamine powder – 1 tsp is plenty and this is great for your gut! If you suspect gut issues, I highly recommend adding glutamine to your morning routine. It doesn’t taste like anything.
Unsweetened nut milk – make sure you read the ingredients are getting one without carrageenan
OH, AND THE COFFEE?
I highly recommend getting high-quality, organic beans. Pay the extra couple dollars – coffee is one of the “dirtiest” things we drink and can be loaded with pesticides!
Four Sigmatic makes an instant coffee that’s delicious and is for us lazy folks who can’t be bothered to brew actual coffee.
Now let’s talk about blending. You will need to blend this coffee – don’t try to stir it with a spoon. You will be wildly unsuccessful.
A blender works, but a frother will CHANGE YOUR LIFE. Here is one that is very similar to the one I use, but here’s the “daddy” frother that I definitely plan to purchase at some point.
Whatever prefer!
But if you like your coffee cold, I don’t recommend just blending everything into your cold brew. It still may not blend up the way you want it to.
Here’s what I do:
Heat up a smidge of water or cold brew in the microwave (like 3 oz or so), then add your powdered potions and MCT oil, if using. Blend with your frother until dissolved. Then add your cold coffee and nut milks and pour over ice.
OK, now, a recipe! This is the combo I’ve been obsessed with recently. It’s kinda fancy and I don’t always have time to make it, but when I do, WOWOWOW. If I don’t want to take the time to make the foam, I just add my heavy cream right to my coffee and I’m out the door.
Ingredients:
8 oz cold brew coffee
1 1/2 scoops Further Food Chocolate Collagen Peptides with Reishi
1 Tbsp acacia fiber
Splash of unsweetened coconut milk
2 Tbsp organic heavy cream
1 tsp vanilla protein powder (any kind works)
Pinch of sea salt
Directions:
Heat up 2-3 oz of the cold brew in the microwave for about 15 seconds.
Add Chocolate Collagen and acacia fiber, and blend.
Add splash of coconut milk and remaining cold brew and blend again. Add or pour over ice.
Blend heavy cream with protein and salt until nice and frothy, lick the frother, and then pour slowly over the iced mocha.
This post is sponsored by Further Food. But I would never, ever recommend a product I wouldn’t purchase myself (that’s so gross).
