The Kristen Apple, Vanilla, & Popcorn Protein Cake Recipe

This cake is a tribute to Kristen Adamson who, today, is competing in the categories of Fitness Model and in the Transformation Challenge at the IDFA Novice Classic. Over on facebook, I told Kristen that I wanted to create a recipe for her as a congratulations-present from me for having come so far. Why did I want to do this? Because, you see, Kristen’s story is extraordinary (read about it here, here, here, and here) and her transformation downright impressive. One of the things I most admire in Kristen – and the reason why I am dedicating a protein cake to her – is her perseverance, determination, and unfaltering commitment to pursuing her goals – no ifs or buts involved. In her blog, Kristen carefully lists them, changing each goal as she goes along from black (Not Started), to red (In Progress), to green (Completed), ticking them off as she goes along. So, since I wanted to take my hat off by way of a recipe, I asked Kristen if there’s anything – anything at all – that she’d like me to make with protein powders. This is what she said: “I dreamt up something on the elliptical that would use my two fav foods – popcorn and apples… [something with] an egg whitey/vanilla gooey apple cinnamon type ‘faux marshmallow’ coating.” BOOOOM!!!!, I thought ;-)

I sent Kristen the blueprint to this recipe last weekend. This is how it took shape: Whenever I think of ‘faux’ marshmallow, I think of protein fluff so fluff it was to be. Then, thinking about apples, I though mmmm, steamed apples because steamed apples are amazing, aren’t they? especially with cinnamon! How to bring that all together? Why, with cake of course! Here’s the video for this recipe :-D


For the cake:
1/2 cup vanilla whey
1/2 cup egg whites
1/4 cup quark (or cottage cheese)
1/4 cup coconut flour
1 teaspoon baking powder
1 tablespoon toffee flavdrops (they’re optional; they do add a nice toffee-umph though which, as always, compliments apples to perfection)

For the filling:
1 sliced and steamed apple

For the fluff:
Two scoops vanilla whey
1/8 cup coconut milk
1 frozen apple


1. Bake the cake at 160 C (320 F) for about 35 minutes inside a cake ring so it’d retain it’s tall and circular shape (I used this one; if you’re in the US though, you can use this).

2. Let the cake cool and sit in the fridge overnight, along with the apple you sliced and steamed.

3. Slice the cake in half and layer it with half the steamed apple and popcorn.

4. Make protein fluff and add on top.

Macros per Serving (out of 2):

60g protein
27g carbs (15g sugars)
7.5g fat (3.75g sat)
10.6g fiber

How was it? Oh! It was SURREAL! Kristen, you are a genius! The combination of apple and popcorn with vanilla is just out of this world delicious. That, with the crunchiness of the popcorn and the creamy fluffiness of the protein fluff –> wa wa wa wa! I’d actually never made apple protein fluff before. That’s a revolution on its own right! Oh, the whole thing was kind of like a deconstructed apple pie blown up with bits of protein madness to create a plate of absolute protein heaven. Here’s to you, Kristen!

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