Protein Packed French Fries!

Hey guys!

Today I am going to show you how to make protein packed french fries! How you ask? Well lemme tell ya. We’re not going to use potatoes. We’re not going to deep fry. We’re going to use our trusty friend, the cauliflower, some Quest Protein Chips, and the brand new Quest Protein Powder! 1 serving is going to be 130 calories, 8g of protein, 9g of fat, and 3g of net carbs.

Before we get started, I just want to congratulate my fam at Quest for releasing their powder. As a fitness instructor and former bikini competitor, I’ve tried TONS of powders before. Many taste like chemicals. Like chalk. Like eew. But Quest’s vanilla flavor one tastes like a literal milkshake. Yea. And that’s just one scoop with just water. No milk or fruit or anything. I was super duper impressed. Quest is a company run by extremely passionate people who work really hard. I admire that a lot. So anyway, onwards to the recipe shall we?

Here’s what you’ll need:

INGREDIENTS (for 8 servings)

 1 head Cauliflower

2 bags of Quest Sea Salt Chips

1 TBS of Quest Multi Purpose Mix Protein Powder

1 TBS egg whites

1/4 tsp sea salt

1 cup coconut oil


STEP 1: Chop your cauliflower into quarters. Make sure it’s washed and the stem and leaves are all gone. Then put it through a food processor until it looks like rice!

STEP 2: Fill a large sauce pan 3/4 cup full of water and and bring it to a boil.

STEP 3: Take 1/2 cup of the riced cauliflower and place it in a strainer.

STEP 4: Submerge the strainer in the water with the cauliflower and let it sit for 2-3 minutes.


STEP 5: Take the boiled cauliflower out of the pot and place it on a stack of paper towels. Squeeze all the liquid out!

STEP 6: Take 2 bags of Quest Sea Salt Protein Chips and crush them! I actually opened a tiny slit at the top of the bag to let the air out, then I used a bottle to roll all over the chips while it was still in the bag. I don’t know about you, but this process was very therapeutic! I did this for about 2 minutes until the chips were a fine powder.


STEP 7: In a mixing bowl, mix 1/4 cup of the processed cauliflower, 1/4 cup of the boiled cauliflower, 1/3 cup of the powdered chips, 1 TBS of Quest multipurpose protein powder, 1 TBS egg whites, and 1/4 tsp salt together until it’s very thick.

STEP 8: Place your thick “dough” on a cutting board and flatten it til it’s about 1/4″ thick. Mine came out a tad thicker!

STEP 9: Cut the dough into 1/4″ wide pieces so that they basically look fry-sized!


STEP 10: Heat 1 cup of coconut oil in a frying pan. I heated it on medium heat.

STEP 11: Place your fries in the oil and flip over once one side is golden brown. That’ll take about 30 sec.


STEP 12: I patted my down on a stack of paper towels to take out the excess oil. Then I sprinkled with some parmesan cheese! I felt like it was salty enough so I didn’t put extra salt on top.


These were sooooo good!!! Super crunchy on the outside yet soft on the inside. Because mine were thick, they resembled tater tots. Well, really long tater tots.



Yippee and quick selfie before I devour this. Don’t worry, I shared. Also, I was left over with a bunch of extra cauliflower. I may use it to make unfried “rice, a pizza crust, or more fries later this weekend.

And in case you’re curious, here is the back label of the protein powder.


24 g of protein for 100 calories is insane. Also note that I used the “baking protein” so it is pretty much flavorless. Love that they have this. Back in the day I would try to make protein pancakes and breads with vanilla flavored protein and it was always a little off. This powder is meant to act as regular flour. So it’s awesome! Can’t wait to make more stuff!!

The 8 Week Hot Body Challenge begins on Monday! Be sure to post using the hashtag #8weekhotbody to find new friends! I want you to like each other’s posts, to comment, and to SUPPORT EACH OTHER. That’s what the Blogilates Community is all about, so please…make the most of it. Beyond the workouts and the meal plan, it’s all about that positive environment that will help make this journey super successful.

week 1


We’re also have a kick off party at 7pm PST in the Hot Body community where you can ask me any questions you want! If you have the meal guide, look for the link on page 5.

Have a lovely start to your weekend guys! I’ll see some of you San Diego POPsters tomorrow (Saturday) at 12pm at the La Costa 24 Hour Fitness. Free class even if you don’t have a membership. Bring your all. It’s gonna be fun!!!



47 thoughts on “Protein Packed French Fries!”

There are 47 comments posted by our users.

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  1. Maud Midklett says:

    Hi there, for someone living in Europe I have to ask about TBS, What does it stand for? Like 1TBS Eggwhite …

  2. Leah says:

    Looks and sounds great!! Couldn’t Pin it to my recipe boards on Pinterest though. :{

  3. Nicole says:

    Has anyone tried these with the quest cheddar and sour cream chips? Looks good can’t wait to try them!

  4. Elli says:

    This looks amazing for sure want to try them out.
    Just one teeny-tiny problem where I live we don’t really have Quest Sea Salt Chips nor Quest Multi Purpose Mix Protein Powder. Will it work without it or can it be changed with a more generic ingredients?

  5. Alexa says:

    Can you make a protein pancake recipe with this new powder? It seems perfect for the job!

  6. meghan says:

    Hi Cassey,
    I’ve been looking for an unflavored protein powder for a long time and I looked up the quest multi-purpose powder, I like that the ingredient list isn’t that long, but I don’t recognize some of the lesser ingredientsand it makes me hesitant because I really don’t want to use a chemical packed powder. So I wanted to ask you, is the poweder as close to clean eating that a protein powder could get?

  7. Angela says:

    Fries are my weakness! I love that you made this alternative.

  8. What a cool idea!! I love healthy “fries” and Quest – can’t beat it!

  9. Stephenie says:

    Hey Cassie,

    Could you do a cheap clean eats sushi edition? Being able to eat guilt free sushi would definitely enrich my life.

  10. carli says:

    i love u cassey..
    but for an italian is really hard to do this kind of food… and eat it.
    you’re the best, anyway. xoxo

  11. Kary says:

    Has anyone else received their Fit Journal? If so, is it in order and backwards? I received mine, but it starts in the end and it’s upside down, then when you get to the middle of the book you have to go the beginning and flip it again….anyone? Cassey was this just mine?

    1. Becca says:

      Mine is missing some of the daily journal pages.

  12. Cassidy says:

    It seems all your new recipes use protein! Does Quest pay you to promote them all the time? I have been following blogilates for 5 years, but I feel like I need to stop. Your recipes are all unhealthy. You promote women eating a way to high protein diet that our bodies aren’t equipped for. I love your workouts, but your diet advice is getting worse and worse. I learned to eat clean from you, but I know enough now to not follow a high protein diet.

    1. Sinia says:

      Women and men need the same amount of protein, science says about 0.8- 1g per kilogramm bodyweight. If you want to build muscle, you actually need more, because muscles more or less consist of protein.
      If her diet advice does not work for you, that’s fine of course, but it does not mean it’s unhealthy for anyone in general.

  13. Aja says:

    When you said you weren’t going to use potatoes I was like what? But that looks awesome.

  14. WOW! I have tried and failed SOOO many times at trying to make baked cauliflower fries from chopped up cauliflower chunks, and never would have thought to do it this way! Such an original and genius idea. Thank you for sharing!

  15. Veronica says:

    This looks so good, but i have a question for you. Today is but workout. Yeah, but two of your videos dosen’t work, so i couldn’t find them. It was the “5 best butt exercise and bubble but workout” . What would i do?

  16. Malia Szyman says:

    So I ordered the meal plan(order number 81178), but I’m not sure how to access it!
    Can anyone help? I still have the confirmation email!

    1. blogilates says:

      email with your order number!

  17. Arnella says:

    Those look so delicious! I can’t wait to try these out. Thanks for the recipe!

  18. Adeela says:

    These look really good! Is there another way to ‘rice’ the cauliflower? I don’t have a food processor and my blender isn’t very powerful.

    1. Jen says:

      You can actually use a cheese grater as well to rice the cauliflower or if you don’t have one, you can use a knife and finely mince the cauliflower.

    2. Mary Martin says:

      If you have a cheese grater that works just as well!

  19. Cassie says:

    Hello Cassey! This looks amazing. Can’t wait to pre-order mine today!

  20. These are SO clever!! wow you nailed this! never would have thought to make fries with the chips!

  21. Tiffany says:

    Good morning Cassie,
    I am unable to access the link. When I tried, it said the bitly page is not found. I will email Ogorgeous to see if they can email me the link. I just wanted to let you know in case others are having the same issue.
    Thank you!

    1. Eveline says:

      I have the same problem sadly 🙁

  22. Could this protein powder truly substitute flour in a recipe?

  23. Can this protein powder really substitute flour in a recipe, I wonder?

    Unfortunately I try to avoid dairy as much as i can, so try to do egg protein powder.