A proper mug of hot chocolate that doubles as a protein hit: cocoa, milk and a scoop of chocolate protein, thickened on the stove with a little melted dark chocolate. One mug is 20g of protein for 215 calories.

The trick is dissolving the protein into a little cold milk first, so it doesn’t clump when it hits the heat.

Ingredients

  • Milk — 1 cup (1% skim, or any) [P 8 C 12 F 2]
  • Protein powder — ½ scoop, ~15 g (chocolate) [P 12 C 2 F 0]
  • Unsweetened cocoa powder — 1 heaping tbsp [P 1 C 3 F 1]
  • Dark chocolate chips — 1 tbsp [P 1 C 6 F 3]
  • Sugar-free maple syrup — 2 tsp
  • Salt — a pinch

Method

  1. Make a slurry. Whisk ¼ cup of the milk with the cocoa, maple, salt and protein powder until smooth (a frother or shaker cup helps).
  2. Heat. Add the rest of the milk and the chocolate chips to a pot on medium; stir until it thickens and the chocolate melts.

What to eat it with

  • Light whipped cream on top.
  • Crushed cereal or granola for crunch.
  • A pinch of cinnamon or chilli.

Variations

  • Mint or orange: a drop of extract.
  • Extra thick: less milk, or a touch more chocolate.
  • Dairy-free: a plant milk and plant protein.

Honest notes

  • Fibre: about 3g, from the cocoa.
  • Protein depends on your powder: the 20g assumes a ~15g half-scoop plus the milk.
  • Low and slow: keep the heat gentle so the protein stays smooth.