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    Home » Recipes » High Protein Dairy Free Snack Recipes

    Caramel Protein Fluff Recipe (A Healthy Bedtime Snack)

    Modified: Mar 6, 2025 · by Shelby Stover · This post may contain affiliate links · 5 Comments

    Jump to Recipe
    Pin image with text: Two mini mason jars with salted caramel protein fluff the front jar with a spoonful being taken out
    Pin image with text: A hand holding a mini jar with caramel protein fluff topped with caramel drizzle
    Pin image with text: two images of caramel protein fluff in a small mason jar topped with caramel drizzle
    Pin image with text: Two mini mason jars with salted caramel protein fluff the front jar with a spoonful being taken out
    Pin image with text: two jars of salted caramel protein fluff with protein powder behind it and a spoon of fluff being taken out of the front jar
    Pin image with text: two images of mason jars with caramel fluff with the top image of a spoon being pulled out of the jar
    Pin image with text: A hand holding a mini jar with caramel protein fluff topped with caramel drizzle
    Pin image with text: hand holding mason jar with protein fluff topped with caramel sauce

    Topped with homemade caramel sauce, this vegan protein fluff recipe makes an indulgent but healthy bedtime snack! Made with vegan protein powder, it has a cloud-like consistency that leaves you feeling light but satiated.

    Just like chocolate protein fluff, this recipe is both indulgent and quick to whip up. No blender, no xantham gum, and no freezing.

    Jar of caramel protein fluff topped with caramel sauce and the jar held between fingers on an angle.

    One of the biggest struggles for moms is not snacking after dinner. Or finding something healthy for a bedtime snack.

    It’s normally been a long day, you’re exhausted, and you just want to crash on the couch with something indulgent (like vegan protein cookies!) and uplifting.

    If there’s one thing I’ve learned as a Certified Nutrition Coach, it’s that consistently depriving yourself isn’t the solution. Instead, work to find a healthier swap that allows you both to enjoy and stick to your goals (like these protein bedtime snacks).

    This vegan salted caramel protein fluff is that solution. It’s a high-protein bedtime snack with a fluffy protein pudding texture and a dose of healthy fats (which is ideal in a bedtime snack, just like this healthy chocolate protein pudding!) and has a fluffy, decadent flavor to curb cravings.

    Learn more about the benefits of a high protein diet and why you want to amp it up!

    Why You'll Love This Vegan Protein Fluff

    Made in just 5 minutes with minimal ingredients.

    Sweet enough to curb cravings but not overpowering.

    Allergy-friendly as it's naturally dairy-free, gluten-free, paleo, and vegan.

    High in protein and great for a bedtime snack to keep you full overnight.

    Ingredients You Need

    This protein fluff is made with vegan protein powder which is what creates the “fluffy” texture.

    Vegan vanilla protein powder: Most vegan protein powders use pea protein. It’s pea protein combined with almond milk (or another non-dairy milk) that absorbs liquid leaving a cloud-like texture. The kind of protein you choose will affect the taste and texture.

    Coconut milk: full-fat canned coconut milk is what gives this caramel fluff its ultra-fluffy texture. Make sure to use canned coconut milk and only the thick, white cream part.

    Dairy-free milk: in place of almond milk I use homemade hemp milk but any dairy-free milk will work.

    Almond butter: make sure to use a fresh-ish nut butter as the oils in a fresh jar will help blend better in the mix.

    Maple syrup: depending on the sweetness of your protein powder you'll add more or less of this.

    Protein powder jug surrounded by ingredients in measuring cups that are labeled

    Homemade Caramel Sauce

    You can top the vegan protein fluff with anything you like. However, caramel drizzle is the most indulgent.

    The benefit of this homemade caramel sauce is that it only contains four ingredients and doesn’t require any heating. Thus, it comes together in mere minutes and makes the fluff extra indulgent.

    The drizzle is made from a blend of almond butter, maple syrup, coconut cream, and vanilla. Though you can make it without the coconut cream, you’d need to compensate with extra syrup.

    Make sure to use “runny” almond butter as well otherwise the caramel sauce will be too hard to make a drizzle.

    A Healthy, High Protein Bedtime Snack

    If you struggle with munching before bed, this recipe is the solution.

    While eating before bed can be used (or ignored) in order to achieve your goals, what you eat is important.

    Fats and proteins are ideal before bed because they’re satiating and they take longer to break down, thus keeping you full.

    This recipe is loaded with both of those and comes in at a whopping GRAMS of protein per serving.

    Plus, it’s an easy recipe to add a bit of magnesium powder to it.

    Since our soil is depleted of nutrients, most of us tend to be low in magnesium. This mineral helps induce calm (stop fight or flight) in our body which makes it great before bed!

    So, if you’re looking for a healthy bedtime snack that curbs cravings with indulgent flavor, is loaded with fueling ingredients to boost your immune system, and contains a calming powder- this is it!

    You can grab magnesium powder from Perfect Supplements and toss it in a scoop! Use code MAMABEAR10

    How To Make Salted Caramel Protein Fluff

    Protein powder jug surrounded by ingredients in measuring cups
    Step 1: Measure all the ingredients you need to make vegan protein fluff.
    Small mason jar with caramel protein fluff being spooned in and protein powder behind it
    Step 2: Whip the ingredients together in a bowl until semi-smooth and portion into two jars.
    Caramel protein fluff split in two mason jars being topped with homemade caramel sauce
    Step 3: Mix together the caramel sauce and top the fluff it.

     

    Two mini mason jars with salted caramel protein fluff the front jar with a spoonful being taken out
    Step 4: Enjoy it!

     

    Tips To Make The Recipe More Weight Loss Friendly

    I am a firm believer in quality over quantity and intuitive eating. Thus, I don't pay much attention to calories.

    However, if you're calorie counting or trying to lose weight and are worried about the recipe, there are a few ways to scale it back a bit:

    • Omit the coconut cream in the recipe and just add almond milk
    • Depending on your protein powder (if it's sweet or not) you may not need both tablespoons of maple syrup. Cut one out if you need to.
    • The recipe actually makes more caramel sauce than you need. Only use a little drizzle instead of half the amount made (it does store in the fridge pretty well!)
    • Learn more about how to lose weight and keep it off long term.

    Important Teaching Tips

    The protein powder you choose can and will make a difference to both the flavor and the texture of the protein fluff. Though casein protein powder is slow to release it tends not to fluff up as much (and is not dairy-free).

    Learn more about how to choose a protein powder.

    Let the mixture sit for 2-3 minutes to ensure that the protein powder absorbs all the liquid. This is what gives it its “fluffy” consistency almost like a protein mousse consistency.

    If you use a protein powder that is not pea-protein based, the recipe will still taste good but not fluff up. It's pea-protein that absorbs the liquid.

    Chocolate protein powder can be used in place of vanilla and make for a tasty flavor twist!

    While other proteins will work in the sense they’ll taste great, whey protein (and even some vegan protein powders) won’t create that “fluffy”, expanding texture.

    Spoon being pulled out of a jar with caramel protein fluff.

    How Long Does Protein Fluff Last?

    The vegan protein fluff is best eaten right away as it doesn't last once chilled. In the fridge, it will become hard and a bit crusty. I don't recommend storing it.

    Try to only make it when you need it.

    Which Protein Powder To Use

    This vegan protein fluff tastes best when made with a fermented, pea-protein-based powder (Learn How To Choose A Vegan Protein Powder for your goals).

    Genuine Health’s Fermented Vanilla Protein Powder helps fuel your goals, recover and stay full.

    Made with 20 grams of plant-based protein, this vegan protein powder is dairy-free, gluten-free, non-GMO, and certified organic. It’s also been voted one of the best tasting vegan protein powders.

    Shop the Genuine Health Store on Amazon.

    Jar of caramel protein fluff topped with caramel sauce.

    Frequently Asked Questions About Protein Fluff

    Can you save vegan protein fluff?

    While you can save protein fluff (so long as it's not the frozen kind), it tastes best eaten right after making it. Saving it will cause the fluff to become "denser" though still tasting delicious.

    Can protein fluff be frozen?

    Some varieties of protein fluff can be frozen, or are made from freezing the ingredients. This vegan fluff does not require freezing and cannot be stored in the freezer.

    Is it ok to double up on protein powder?

    Yes. Protein powder is an easy way to bump up daily intake. Just make sure to choose a protein powder that aligns with your goals and eating preferences.

    Can you make protein fluff without xantham gum?

    Yes! Many protein fluff recipes use xantham gum when the fluff is made using whey protein powder. The gum helps give it its texture and hold it together. However, if making protein fluff with vegan protein powder, xantham gum isn't needed.

    What does caramel protein fluff taste like?

    This vegan protein fluff is sweet but can be adjusted based on your preferences. it has an almost mousse-like or protein pudding consistency but is a bit thicker. It's rich, delicious, and perfect for snacking!

    Fast, crave-worthy snacks that hit your protein goals (without tracking or extra cooking time).

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    More High Protein Recipes You Might Enjoy:

    • Chocolate protein brownie bites
    • Peanut butter and jam protein bites
    • Savory blueberry protein oatmeal
    • Chocolate coconut protein balls
    • Cookie dough protein overnight oats
    • Cookie dough protein balls
    • High protein granola
    • Easy protein bars with chocolate coating
    • Triple berry protein fluff
    • Vegan vanilla protein bars
    • Chunky monkey smoothie
    • Turmeric Peach Protein Shake
    • High protein snacks
    • Double chocolate protein fluff

     

     

    A hand holding a mini jar with caramel protein fluff topped with caramel drizzle

    Salted Caramel Protein Fluff (Vegan)

    Shelby Stover
    Topped with homemade caramel sauce, this protein fluff recipe makes an indulgent but healthy bedtime snack!
    5 from 3 votes
    Print Recipe Pin Recipe
    Prep Time 5 minutes mins
    Cook Time 0 minutes mins
    0 minutes mins
    Total Time 5 minutes mins
    Course Dessert, Snack
    Cuisine American
    Servings 2
    Calories 426 kcal

    Video

    Equipment

    • Mixing bowl
    • Piping bag

    Ingredients
      

    For The Protein Fluff

    • ¼ cup vegan vanilla protein powder
    • 1 tbs vegan vanilla protein powder
    • ¼ cup coconut milk
    • 2 tbs almond butter
    • 2 tbs maple syrup
    • 1 teaspoon vanilla extract
    • ¼ cup hemp milk
    • ¼ teaspoon sea salt

    For The Caramel Sauce

    • 1 tbs coconut milk
    • 1 tbs almond butter
    • 1 teaspoon maple syrup
    • ½ teaspoon vanilla extract

    Instructions
     

    • In a small bowl, add the dry ingredients
      Protein powder jug surrounded by ingredients in measuring cups
    • Pour in the wet ingredients one by one and mix until no clumps remain. Let sit.
    • Meanwhile, whisk together the caramel sauce until smooth. Put into a piping bag (or plastic baggy with the tip cut).
    • Portion the fluff into two small jars.
      Small mason jar with caramel protein fluff being spooned in and protein powder behind it
    • Top each jar with the caramel drizzle and enjoy!
      Caramel protein fluff split in two mason jars being topped with homemade caramel sauce

    Notes

    You do need both protein powder amounts listed.
    The protein powder you choose can and will make a difference to both the flavor and the texture of the protein fluff (see notes in blog post)
    Let the mixture sit for 2-3 minutes to ensure that the protein powder absorbs all the liquid. This is that gives it it’s “fluffy” consistency.
    The fluff is best eaten right away. 
    You use a protein powder that is not pea-protein based, the recipe will still taste good but not fluff up. It's pea-protein that absorbs the liquid.
    Make sure the almond butter is "runny" and not dried out. This will help everything mix better.
    Not all the caramel sauce is needed, drizzle lightly and save the rest for later if you're worried about calories!
    See the notes in the blog post about tweaking this recipe to be more calorie friendly
    Grab all the ingredients you need from my pantry staples
    Disclaimer:

    Nutrition values are estimates only, using online calculators. Please verify using your own data"

    Nutrition

    Calories: 426kcalCarbohydrates: 28gProtein: 20gFat: 28gSaturated Fat: 13gPolyunsaturated Fat: 4gMonounsaturated Fat: 9gCholesterol: 42mgSodium: 389mgPotassium: 443mgFiber: 3gSugar: 17gVitamin A: 1IUVitamin C: 1mgCalcium: 256mgIron: 2mg
    Have You Tried This Recipe?Please leave a star rating and comment below. Mention @fitasamamabear or tag #fitasamamabear!

     

    An easy, health bedtime snacks for nights you're looking to indulge! This recipe makes the perfect addition to your rotation solely because it curbs cravings while giving your daily protein intake a boost.

     

    More High Protein Dairy Free Snack Recipes

    • Peanut butter chocolate buckeyes on top of a parchment paper.
      Protein Buckeyes [Dairy-Free]
    • A stack of frozen yogurt bars.
      Frozen Yogurt Protein Bars [5 ingredients]
    • A bowl of baked banana bread with chocolate chips and sliced bananas on top.
      Single Serve Banana Bread (High Protein)
    • Sliced protein bars beside a bowl of peanut butter with chocolate chips scattered around.
      4 Ingredient Protein Bars [Dairy-Free]

    Comments

    1. Glenda says

      June 07, 2022 at 6:44 pm

      5 stars
      What a satisfying treat! It not only tasted great, but I didn't need any other snacks. That's a great change!

      Reply
      • fitasamamabear says

        June 10, 2022 at 11:49 am

        Definitely a win!

        Reply
    2. Allyssa says

      June 07, 2022 at 10:56 am

      5 stars
      Thanks a bunch for sharing this amazing salted caramel protein fluff recipe! Loved how it turned out!

      Reply
    3. Cindy says

      December 30, 2021 at 9:23 pm

      5 stars
      This really hit the spot! I’ve never heard of protein fluff before and will definitely be exploring some more of your recipes.

      Reply
      • fitasamamabear says

        January 03, 2022 at 12:59 am

        Aw yay! Thank you SO MUCH for peeking around the blog! Honest to god protein fluff is one of my favorite things to snack on, it's just too yummy!

        Reply
    5 from 3 votes

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    Welcome!

    I'm Shelby, a Certified Strength & Nutrition Coach who has spent the last 10 years helping women feel more comfortable in their skin though home strength training and healthy food- no diets, no shortcuts

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