Pondering protein: now you can add your favorite muscle-building powder to more than just smoothies.

OATMEAL PROTEIN PANCAKES

These nutritious, filling pancakes take just 15 minutes to mix and cook.

(Serves 4)
1 cup oatmeal
2/3 cup plain or vanilla protein powder
2 tsp. baking powder
1 tsp. cinnamon
1/4 tsp. salt (optional)
3 egg whites
1 cup fat-free milk
1/2 cup unsweetened applesauce
1 tsp. vanilla extract
Nonstick cooking spray

1. Mix first five ingredients together in a medium bowl. Add egg whites, milk, applesauce and vanilla, and blend well.

2. Preheat a large skillet over medium heat and coat with cooking spray. Pour batter into skillet 1/4 cup at a time.

3. Turn pancakes when bubbles form and cook until second side is golden-brown. Serve with low-sugar syrup, fresh fruit or thawed frozen fruit.

NUTRITION FACTS (per serving): 211 calories, 33 g protein, 15 g carbs, 2 g fat, 1.5 g fiber, 7 g sugar, 131 mg sodium

SLOW-COOKED CHICKEN, WILD RICE AND PROTEIN CASSEROLE

This simple, slow-cooked meal comes together in about 10 minutes of prep. Serve with a steamed green vegetable for a complete meal.

(Serves 4)
4-6-oz. package wild long-grain rice with seasonings (such as Mahatma)
14-oz. can low-sodium, low-fat chicken broth
1 can low-fat cream of chicken soup
1 cup fat-free milk
1 lb. chicken breasts, sliced
1 can sliced water chestnuts, drained
2/3 cup plain protein powder Paprika

1. Pour rice into a Crock-Pot. In a medium bowl, whisk chicken broth, soup and milk together. Pour half of the mixture over rice and stir.

2. Add chicken breasts and water chestnuts to Crock-Pot, then remaining soup mixture.

3. Cover and cook on low for 4-6 hours or until chicken is cooked through and rice is tender.

4. Just before serving, whisk protein powder into chicken and rice mixture, which will thicken the sauce. Sprinkle with paprika and serve.

NUTRITION FACTS (per serving): 452 calories, 59 g protein, 41 g carbs, 6 g fat, 4 g fiber, 11 g sugar, 995 mg sodium

PUMPKIN MUFFINS WITH PROTEIN FROSTING

Protein powder thickens baked goods, but it's heavier than flour. With the right balance of protein powder, flour, eggs, oil and moist pumpkin, you can whip up tasty muffins. While the frosting isn't for everyone, it's a great protein boost.

(Serves 12)
Muffins:
2 cups all-purpose flour
1/2 cup vanilla protein powder
3/4 cup sugar
2 tsp. baking powder
1 tsp. salt
1 tsp. cinnamon
1/2 tsp. nutmeg
1/2 tsp. allspice
1/4 tsp. cloves
15-oz. can pumpkin
2 eggs
1/2 cup vegetable oil
Nonstick cooking spray

Frosting:
1/2 cup vanilla protein powder
1/2 cup powdered sugar
1/2 tsp. vanilla extract
3-4 Tbsp. fat-free milk

1. Preheat oven to 350 degrees F. Lightly coat a 12-cup muffin tin with nonstick cooking spray.

2. Combine flour, protein powder, sugar, baking powder, salt and spices in a medium bowl. In a separate large bowl, whisk together pumpkin, eggs and oil.

3. Add dry ingredients to pumpkin mixture and stir until thoroughly combined.

4. Divide batter into muffin cups and bake 15-20 minutes or until a toothpick comes out clean. Let cool in tin for five minutes, then remove muffins and arrange on a wire rack to cool. Serve with Protein Frosting or fat-free cream cheese.

5. For frosting, mix protein powder and powdered sugar. Add vanilla and 3 tablespoons of milk; beat until smooth. Add milk until smooth. Spread evenly on muffins.

NUTRITION FACTS (one muffin with frosting): 223 calories, 12 g protein, 19 g carbs, 11 g fat, 1 g fiber, 18 g sugar, 125 mg sodium

CREAM OF BROCCOLI SOUP

The cream-like texture comes from adding potato and pureeing the soup. Serve with crusty whole-grain bread for a complete meal.

(Serves 6)
1 Tbsp. olive oil
1 small onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
3 1/2 cups chopped broccoli florets
1 medium russet potato, peeled and diced into 1/2-inch cubes
1 1/2 tsp. salt
1/4 tsp. nutmeg
1/2 cup plain protein powder

1. In a large soup pot, heat olive oil over medium heat. Add onion and cook about five minutes or until soft. Add garlic and cook an additional minute.

2. Add vegetable broth, broccoli, potato, salt and nutmeg. Bring to a boil; reduce heat, cover and simmer 10-15 minutes or until broccoli and potatoes are tender.

3. Transfer half the soup mixture to a blender and add protein powder. Puree and pour into a serving bowl. Repeat with remaining soup, then stir both batches together.

NUTRITION FACTS (per serving): 150 calories, 17 g protein, 14 g carbs, 3 g fat, 2 g fiber, 4 g sugar, 410 mg sodium

PROTEIN VEGGIE BURGERS

Even though beans and bulgar--a chewy whole grain loaded with fiber--are already good sources of protein, the protein powder will give you that extra dose, and you can hardly taste it.

(Serves 6)
1/2 cup bulgur
3 Tbsp. olive oil, divided
1 small onion, diced
1 medium carrot, shredded
2 cloves garlic, minced
2 Tbsp. tomato paste
14.5-oz. can white or pinto beans, drained and rinsed
1/2 cup protein powder
1 tsp. salt
1 tsp. dried mustard
1/2 tsp. pepper
1/4 tsp. cayenne pepper

1. Bring 1 cup water to a boil in a small saucepan. Add bulgur and simmer for 20 minutes, stirring occasionally, until liquid is absorbed and bulgur is tender (slightly chewy).

2. Meanwhile, heat 1 tablespoon olive oil in a large skillet over medium heat. Cook onion, carrot and garlic until onion is tender, about five minutes. Stir in tomato paste and cook two more minutes.

3. Coarsely mash beans with a fork in a large bowl. Add onion mixture, protein powder, spices and bulgur, and mix well. Form six patties.

4. Heat 1 tablespoon olive oil in skillet over medium heat and cook three patties at a time for about three minutes per side or until browned. Repeat with remaining oil and patties.

5. Serve burgers on toasted whole-wheat English muffins or hamburger buns with your favorite burger condiments.

NUTRITION FACTS (per serving): 245 calories, 21 g protein, 23 g carbs, 8 g fat, 8 g fiber, 2 g sugar, 266 mg sodium

Cooking With Protein Powder

Which type of protein powder you cook with depends on your overall goal, says Lisa Dorfman, MS, RD, a spokesperson for the American Dietetic Association. In general, try to add protein powder at the last minute to whatever you're cooking, since heat can break it down.

* Whey protein is the most versatile powder and works well for baking and cooking, and in breading and shakes.

* Soy protein, also versatile in recipes, is a little heavier in baked goods but withstands the cooking process as well as other proteins.

* Rice protein is more delicate and ideal for baked goods or for people with allergies to other types of protein powders. Dorfman cautions, however, that it's not as complete a protein as whey and soy.

* Egg white protein, like rice protein, is lactose-and dairy-free. It tends to coagulate in hot dishes, so use it in cold recipes.

* Casein protein, like whey, is versatile in dishes but generally more expensive and less tasty.

* Protein blends can be used in most cooking and baking recipes.

Experiment with plain and flavored protein powders in different recipes. Just be aware that the added sweetener in flavored powders might mean adjusting the recipe, and even different brands of the same protein can vary widely in taste and texture.