4 High-Protein Ninja Creami Recipes (Dairy-Free & Lactose-Free, Creamy + Gut-Friendly)

If you’ve ever tried protein ice cream and ended up bloated, underwhelmed, or chewing on something icy… this is for you.

These Ninja Creami protein ice creams are:

• Dairy-free or lactose-free friendly

• Made with simple, clean ingredients

• 30g+ protein per serving (base recipes)

• Single-serve (perfect for nightly cravings or post-workout)

• Actually creamy—not icy

And most importantly—they’re easy on digestion.

The Protein Powder That Makes the Difference

All of these recipes use Equip Foods protein powder—a whey-free, animal-based protein that tends to be much easier to digest compared to traditional whey.

If you’ve ever felt:

• bloated after protein powder

• heavy or sluggish

• or like your stomach just doesn’t tolerate dairy well

This is a great alternative.

👉 Use code: ROOTS for a discount

A Quick Note on Protein Amount

I tested most of these with ½ scoop, and they still hit ~30g protein depending on the base.

• ½ scoop = better texture (less chalky)

• 1 scoop = higher protein, slightly thicker texture

👉 Recommendation:

• Start with ½ scoop for texture

• Increase to 1 scoop if prioritizing macros

🍓 1. Strawberry Cream Protein Ice Cream (Lactose-Free Yogurt)

Light, creamy, slightly tangy + refreshing

Ingredients:

• ¾ cup lactose-free Greek yogurt

• ½ scoop strawberry Equip protein

• ¼ cup almond milk (or water)

• Pinch sea salt

Mix-In:

• ⅓ cup dehydrated strawberries (or fresh strawberries)

Instructions:

1. Blend until smooth

2. Freeze flat (8–12 hours)

3. Spin on Lite Ice Cream

4. Re-spin with splash of liquid if needed

5. Add strawberries → Mix-In cycle

Macros (base only, without toppings):

• Calories: ~170–200

• Protein: ~27–32g

• Carbs: ~4–6g

• Fat: ~2–3g

Macros will increase depending on fruit added

🍪 2. Cookies & Cream Protein Ice Cream (Cottage Cheese Base)

Thick, rich, with a slight cheesecake flavor

Ingredients:

• ¾ cup lactose-free cottage cheese

• ½ scoop cookies & cream Equip protein

• 2–3 tbsp almond milk (or water)

• Pinch salt

Mix-In:

• 3 Siete double chocolate chip cookies (crushed) (gluten-free option)

• Optional: extra crushed on top

Instructions:

1. Blend until completely smooth

2. Freeze flat

3. Spin → Re-spin

4. Add cookies → Mix-In

Macros (base only):

• Calories: ~210–240

• Protein: ~29–34g

• Carbs: ~6–8g

• Fat: ~6–8g

Toppings significantly increase carbs + fats (not fully included here)

🥜 3. PB&J Protein Ice Cream (High-Protein Milk Base)

Smooth, balanced, and one of the easiest to digest

Ingredients:

• ¾ cup lactose-free high-protein milk

• ½ scoop peanut butter Equip protein powder

• 1 tbsp natural peanut butter

• Pinch salt

Mix-In:

• ⅓ cup wild blueberries

Instructions:

1. Blend

2. Freeze

3. Spin → Re-spin

4. Add blueberries → Mix-In

Macros (base only):

• Calories: ~260–290

• Protein: ~27–32g

• Carbs: ~9–11g

• Fat: ~12–14g

🍫 4. Chocolate Crunch Coconut Protein Ice Cream (Fully Dairy-Free)

Rich, creamy, and completely dairy-free

Ingredients:

• ¾ cup coconut milk (carton, unsweetened)

• ¼ cup almond milk

• 1 scoop vanilla Equip protein

• 1 tsp cocoa powder (or Redmond’s chocolate electrolyte powder)

• Pinch salt

Mix-In:

• ⅓ cup Seven Sundays cocoa cereal

Instructions:

1. Blend

2. Freeze

3. Spin → Re-spin

4. Add cereal → Mix-In

Macros (base only):

• Calories: ~220–260

• Protein: 30g+

• Carbs: ~6–8g

• Fat: ~9–12g

Texture Notes (From Testing)

• All recipes turned out creamy after 1–2 re-spins

• Cottage cheese base = slightly cheesecake-like flavor

• Coconut milk (carton) = less heavy, still creamy

• ½ scoop protein = best texture overall

👉 If crumbly:

• Add 1–2 tbsp liquid

• Re-spin again

Sweetness Tip (Important)

These are intentionally lower sugar, so don’t expect them to taste like traditional ice cream right away.

I personally added:

• ~1 tbsp honey drizzle after spinning

You can also use:

• Maple syrup

• Stevia / monk fruit

• Dates (blended in)

Adjust based on your goals.

Why This Works (Especially for Sensitive Digestion)

These recipes avoid:

• Whey protein

• Heavy cream

• Artificial fillers

And instead use:

• Lactose-free or dairy-free bases

• Simple ingredients

• Easily digestible protein

So you can still enjoy:

• A nighttime sweet

• A post-workout recovery option

• Or just something fun

…without the usual side effects.

Final Thoughts

You don’t need to give up ice cream to feel good.

With the right ingredients and a few simple tweaks, you can have something that’s:

• High protein

• Gut-friendly

• And actually satisfying

Want More Like This?

If you’re looking for:

• Personalized macros

• Gut-friendly nutrition strategies

• HTMA-based support

Protein Breakfast Biscuits

These delectable turkey high-protein breakfast biscuits pack an impressive 20g of protein per serving. Moreover, they are gluten-free, dairy-free, and grain-free, making them an excellent choice for individuals with dietary restrictions.

Finding fun, relevant, and delicious high-protein breakfast options can be a challenge for my clients. Typically, the go-to sources of protein for breakfast are eggs, protein powder, or cottage cheese. While these are all excellent protein sources when they are of high quality, it's understandable that people want to switch things up now and then. This is especially true for my clients who want to honor their southern roots while also eating healthily.

That is why I have come up with this high protein breakfast biscuit that ticks all the boxes!

WHAT MAKES THESE BISCUITS PROTEIN PACKED

High-protein biscuits can be make using plain Greek yogurt, eggs, turkey sausage, almond flour, and nutritional yeast.

The recipe suggests using lactose-free plain Greek yogurt and nutritional yeast to mimic a cheddar cheese flavor for those who are lactose intolerant, but I have make suggestions in the note section to use regular plain Greek yogurt and cheddar cheese who are not lactose intolerant.

TIPS FOR PAIRING FOOD WITH PROTEIN BISCUITS

• Breakfast: Eat one biscuit with a side of eggs, smoothie, side of yogurt, or cut straight in the middle and make and egg and bacon breakfast sandwich!

• Snack: Great as a snack as they are macro balanced (close ratio of fats to protein to carbs).

• Dinner: You can serve these biscuits alongside soup, stew or a salad.

HOW TO WARM OR REHEAT BISCUITS

Place biscuits in a warm oven or toaster oven for 5-10 minutes.

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with!

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Get ready to gobble up some turkey-tastic protein breakfast biscuits, packing a whopping 20g of protein per biscuit! Best of all, they're gluten-free, dairy-free, and grain-free.

Servings: 12 Prep: 5 MIN Cook time: 15 MIN

Ingredients

• 1 lb ground pork or ground turkey or chicken

• 6 eggs, beaten

• 1 cup greek yogurt

• 1 red bell pepper, diced

• ½ yellow onion, diced

• 1 + ½ cups almond flour

• ½ cup coconut flour

• ¼ cup nutritional yeast

• 2 tsp baking powder

• 1 tsp salt

• 1 tsp garlic powder

• ½ tsp black pepper

• ½ tsp Italian seasoning or thyme

Directions

1. Preheat oven to 400 degrees and line a baking sheet with parchment paper.

2. To a medium skillet, heat oil over medium heat and sauté onion and peppers for about 5 minutes. Move sauté veggies to the side and add turkey sausage to the center, crumbling the meat. Let cook, stirring and crumbling meat until meat is completely browned, for about 10 minutes. Turn heat off and let mixture to cool.

3. In a large mixing bowl, whisk together eggs and yogurt. Add in turkey mixture and incorporate. Add in the rest of the dry ingredients: almond and coconut flour, nutritional yeast, baking powder, and seasonings using a spatula until combined.

4. Using ¼ - ½ cup or large cookie scoop, make 12 evenly sized balls and place them on the sheet pan. Place in the oven for 12-16 minutes until slightly browned all over.

5. Remove from the oven and let cool completely before storing in an airtight container in the fridge for up to 5 days.

Notes

• If you can tolerate dairy, you can sub nutritional yeast for 1 cup of cheese and top each biscuit, before going into the oven, with shredded cheese if desired.

• Lactose-Free vs. Dairy-Free: This recipe was originally written with lactose-free Greek yogurt, which helps those who are lactose intolerant, but it’s not the same as being fully dairy-free. Lactose-free yogurt is still made from dairy milk — the lactose is just broken down to make it easier to digest.

• Dairy-Free Option: If you need the recipe completely dairy-free, substitute with a thick plant-based yogurt. Unsweetened coconut, almond, or cashew “Greek style” yogurts work well. Make sure to choose one that’s plain and unsweetened to keep the flavor balance. If your yogurt is thinner, you can stir in 1–2 teaspoons of arrowroot or tapioca starch to thicken it up.

• DIY Alternative: Blend silken tofu with 1 teaspoon lemon juice (per cup) for a protein-rich, tangy substitute.

• Nutrition: Calories per biscuit: 192 | Total fat: 11g | Total carb: 8g | Dietary fiber: 4g | Sugar: 2g | Protein: 17g (nutritional facts will vary)

Cherry Almond Protein Yogurt Cup

Yogurt and cottage cheese cups have become a popular high protein snack trend, and with good reason!

You can:  

1. Mix in new ingredients without having to dirty another bowl. 

2. Increase the amount of protein by adding a scoop of collagen or favorite protein powder. 

3. Crack into a hardened dark chocolate shell with a spoon. Who doesn’t love that!? 

Yogurt and cottage cheese is often marketed as a healthy food; however, added sugar and flavorings can alter their health-promoting properties so choosing the best yogurt or cottage cheese cup is very important. 

A great first step in choosing the best yogurt or cottage cheese is simply reading the label. You want to look for a plain style that has few ingredients. They should include milk, the bacterial cultures used to turn milk into yogurt or cottage cheese, and not much else. If you consume plant-based yogurt, the same holds true.

Protein amount is also very important as it relates to this post. Greek yogurt has more protein and fewer carbs, while plant based yogurt tends to have less fat and no lactose. Organic may be richer in certain nutrients, but it’s lower in others. 

Cherry almond protein yogurt cup video will show you how you can make your own protein packed yogurt cup using a plant based yogurt but will show protein amounts for both greek style and cottage cheese cups for reference.

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with!

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Ingredients

• 1 plain flavored yogurt cup (non-dairy, greek, or cottage cheese)

• 1 scoop vanilla protein powder*

• 1 tsp almond extract

• 1-2 Tbsp dark chocolate chips, melted

• 1 Tbsp cherry preserve or fresh cherries, mashed

• 7 raw almonds, chopped

• Pinch of sea salt flakes

Directions

1. Mix protein powder, almond extract and cherries into your preferred yogurt cup. 

2. Top with melted dark chocolate, almonds and a pinch or two of sea salt flakes. 

3. Freeze for 10 minutes to harden the chocolate, crack into it with a spoon and enjoy!

Notes: *Equip Foods is my go-to for protein powder! Use code: ROOTS for 15% off your first order today!

Beef Bulgogi Bowls

Beef Bulgogi Bowls - A simple and nutritious low carb/high protein lunch meal prep! 

Originally, I created this recipe for Emily Schromm’s April edition of Empress but since most of my followers want more meal prep recipes, you are getting this recipe, too! 

If you are wanting something quick and easy to make on your #sundaymealprep days, then look no further! For this recipe, you are simply creating a marinade with ingredients that most would have in their pantry and allow your protein to marinate as you assemble the add-ins for your bowl!

If you notice in the add-in ingredients, there is hardly any prep to this meal! For example, I like to use pre-washed organic spinach, this brand kimchi, and frozen cauliflower rice! That’s pretty much it!

Now, let’s get to the recipe!

If you try this recipe, let us know! Leave a comment, rate it, and don’t forget to tag a photo to #fromtherootsblog on Instagram. We love seeing what you come up with! 

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Beef Bulgogi Bowls - A simple and nutritious low carb/high protein lunch meal prep! 

Ingredients

Marinade

• 1.5 lb flank steak (can sub skirt or sirloin steak)

• ½ pear 

• ¼ cup coconut aminos

• 3 cloves garlic

• 1 Tbsp fresh ginger knob

• 1 Tbsp toasted sesame seed oil

• 1 tsp liquid smoke

Add-ins

• 2 heaping cups spinach

• 1 cup carrots (chopped)

For assembling the bowls

• 3 cups cauliflower rice

• 1 cup kimchi

• 4 fried free-range eggs

• Green onions

• Sesame seeds

Directions

1. In a blender or processor, add the pear, coconut aminos, garlic, ginger, oil, and liquid smoke. Add blended ingredients to a large bowl. *If you do not have a blender, finely chop pear, garlic, and ginger and whisk all marinade ingredients in a large bowl. 

2. Add the sliced beef to the bowl with the marinade and toss to combine. Cover and refrigerate the beef for a minimum of two hours and up to overnight.

3. When you are ready to cook the steak, heat 1 Tbsp oil in a skillet over medium heat. Add the beef strips and chopped carrots into the skillet. Pour in any remaining marinade also. Cook the beef and carrots, stirring occasionally until all of the marinade juices thicken and begin to caramelize. The beef will be coated with the sauce and will absorb all of the sauce flavors. 

4. Cook for about 10-15 minutes or once the sauce has cooked down enough so it is just coating the meat pieces and the carrots are soft. For the last five minutes, add the spinach.

5. Assemble the bowls: Divide the rice among four serving bowls and top it with the beef bulgogi. Top each bowl with a fried egg (optional), a portion of kimchi, and garnish with green onions and sesame seeds. 

Notes

• If you are strictly paleo, you can sub out the sesame seed oil for avocado oil. 

• This recipe is great for meal prep - if you are wanting to add an egg to your meal, simply fry an egg in the morning or boil an egg beforehand for an easier way to pack your lunch!