Prot: 5 g, Carbs: 5 g, Fat: 0 g, Cal: 43


It has been all about the popsicles here lately! The weather has gotten much warmer here in NYC and I don’t have A/C in this new apartment (yet?). I came across this flag popsicle idea, and I just had to make a protein version! So here you have Protein Flag Pops! Perfect for your 4th of July barbecue!


The blueberry layer has added unflavored whey protein, as does the Greek yogurt layer. Don’t add any to the strawberry layer, though, if you want to keep the rich red color. (I tried it. It turns pink.)

I often go online to look for flavor inspiration, and I was overwhelmed with popsicle ideas! So I made them all. :) I’ve created a new ebook, 25 Healthy & Delicious Protein Popsicle Recipes! And it is only $4.99! Check out the slideshow, and scroll over each photo for the flavor and nutrition info:


I’ve also created a Popsicle Shop page that shows the popsicle mold I used, as well as the ingredients.


This recipe makes 10 pops, as many as the popsicle mold holds. I’ve written this recipe so that you can make and share for the 4th, and the quantities worked out nicely for 10 pops. The recipes in the ebook make smaller amounts, but you can always double or triple those recipes.

Only 43 calories in these pops! Have one of these Protein Flag Pops for a light and refreshing protein treat! And check out my new ebook, 25 Healthy & Delicious Protein Popsicle Recipes!

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Protein Flag Pops
Nutrition Information
  • Serving size: 1 pop
  • Calories: 43
  • Fat: 0g
  • Carbohydrates: 5g
  • Sugar: 4g
  • Fiber: 1g
  • Protein: 5g
Makes 10 pops
Blueberry layer:

Yogurt layer:

Strawberry layer:
  • 2 cup strawberries, pureed (280g)
  1. Mix ingredients for blueberry layer, and spoon into popsicle mold cavities.
  2. Freeze for 2-3 hours (or more).
  3. Mix ingredients for yogurt layer, and use half of the mixture to make a white layer for the pops.
  4. Cover the mold and insert sticks.
  5. Freeze for 2-3 hours (or more).
  6. Mix ingredients for strawberry layer.
  7. Remove cover of popsicle mold. The sticks should be firmly in place.
  8. Use half of the strawberry mix to make a red layer for the pops.
  9. Freeze for 2-3 hours (or more).
  10. Repeat for another white and red layer, freezing each for 2-3 hours (or more).
  11. To remove pops from mold, immerse the mold in warm water for a minute or two. Be sure each entire popsicle is immersed in the warm water for easy removal.
  12. Enjoy! Store extras wrapped individually in parchment paper and then in a ziplock bag.
A note about substitutions: Unflavored casein should work in this recipe (in place of the whey) but I wouldn't suggest using vegan protein powders here. They would likely have too much flavor and texture.