Two toasted crumpets stacked with whipped protein mousse, ice cream, sprinkles and maple syrup. Around 310 calories and 17 g of protein.
Created by @tam_fitness_. Five minutes, and most of that is waiting for the toaster.
Key points
- Five minutes. Toast, whip, stack.
- 17 g protein. From the mousse.
- 310 calories. As listed, with these ingredients.
- Assemble it hot. The mousse should soften into the crumpets.
- Eat immediately. It does not wait.
Ingredients
- 1 scoop protein mousse, fairy bread flavour
- 2 crumpets
- No-sugar vanilla ice cream
- 1 tsp hundreds and thousands (3 g)
- 1 1/2 wafer biscuits, crushed (3 g)
- 1 tbsp maple syrup
Method
- Toast the crumpets until golden brown.
- While they toast, whip 15 g (one scoop) of protein mousse with 50 ml water until thick and creamy.
- Place the crumpets on a plate, spread with the mousse, and stack them.
- Add 30 g of vanilla ice cream to the top.
- Sprinkle the crushed wafers and hundreds and thousands over the top.
- Drizzle with maple syrup.
Nutrition
- 310 calories
- 46.7 g carbohydrate
- 2.9 g fat
- 17.1 g protein
If you are counting macros, log the exact ingredients you use. These will vary depending on the protein powder and ice cream you choose.
Are crumpets good before a workout?
Genuinely yes, and they are underrated for it.
Crumpets are mostly carbohydrate, very low in fat and fibre, and easy to digest. That is close to the ideal profile for pre-training food: fuel that will not sit in your stomach. They are also cheap, quick, and require no preparation beyond a toaster.
The caveat is this particular version. Ice cream, maple syrup and sprinkles on top make it a much bigger, sweeter meal than you want 30 minutes before training. Plain crumpets with honey are the pre-workout version; this is the treat version.
Are crumpets good for energy?
For quick energy, yes. Crumpets are refined carbohydrate, so they digest fast and raise blood glucose quickly.
That is useful before or during exercise, and less useful as a general breakfast if you want to stay full until lunch. With no fibre, protein or fat to slow things down, plain crumpets will not hold you for long.
Which is exactly what the protein mousse in this recipe fixes. Adding 17 g of protein turns a fast-burning snack into something considerably more substantial.
How long before the gym should I eat crumpets?
- 30 to 60 minutes for one or two plain crumpets with honey or jam. Digests easily in that window.
- 60 to 90 minutes for this version, given the ice cream and syrup.
- 15 minutes is enough for a single plain crumpet if you are just topping up.
The more fat and sugar you add, the longer you want. Fat is the main thing that slows digestion.
What should I eat 30 minutes before the gym?
Something small, mostly carbohydrate, low in fat and fibre.
- A banana. The default, and hard to improve on.
- A crumpet or a slice of toast with honey or jam.
- A small bowl of oats, if you have closer to an hour.
- Just a coffee, if you train early and food does not sit well.
Keep the portion small. Thirty minutes is not much time to digest, and feeling heavy costs you more than the fuel gains you.
Which snack gives the most energy?
Depends what you mean by energy, and the two meanings pull in opposite directions.
For immediate, usable energy before or during exercise: fast carbohydrate. Bananas, dried fruit, white bread, crumpets, sports drinks. These are the right answer around training.
For sustained energy across a morning: something with protein, fat and fibre alongside the carbohydrate. Greek yoghurt with fruit and nuts, oats with peanut butter, or eggs on toast.
Most people asking the question want the second and reach for the first, then wonder why they crash. Match the snack to the job.
Can I make it dairy free?
Mostly. Use a plant-based ice cream and check your protein mousse, since most are whey based.
Crumpets themselves are usually dairy free, but they vary by brand, so check the packet if it matters.
Can I use a normal protein powder instead of mousse?
Yes, though the texture is the reason mousse is specified. Mousse powders are formulated to whip thick and hold their shape, which is what lets it sit on a crumpet.
A standard protein powder mixed with very little liquid, around 30 ml rather than 50, gets you close. Adding a tablespoon of Greek yoghurt helps it hold.
The protein range has the options if you want to compare.
For more like this, browse the full recipe collection.
