r/TheSatietyLab

You'd never guess there's psyllium in these. They're soft and creamy on the inside, with none of that typical psyllium texture.

This recipe makes 9 pancakes from about 550 g of batter. Be aware: they inflate A LOT while cooking and then collapse afterwards, so the difference in volume is pretty impressive 😂

You end up with a whole plate of pancakes that makes for a seriously satisfying lunch and, for me, keeps hunger away for hours.

Recipe

- 400 g water

- 100 g flour

- 20 g soy protein

- 2 tbsp psyllium husk (10–15 g)

- Salt to taste

- Butter for the pan

- Toppings/garnish of your choice — I used cream cheese and blueberries

Approx. calories

- ~480 kcal for the whole batch

- ~53 kcal per pancake

Method

Boil the psyllium with the water, then let it cool down.

Whisk together the dry ingredients and gradually combine them with the psyllium mixture.

Heat and lightly butter a pan, spoon in the batter, cover with a lid and cook for about 5 minutes. Flip, cover again and cook until done.

Add your toppings and enjoy.

The idea is still the same: psyllium + protein as the base, with the other ingredients mainly for flavour and nutrition.

And somehow… we have pancakes now. 😂

Disclaimer

This is just me sharing an experiment, not recommending that anyone try it. If you're not used to psyllium, start cautiously, drink plenty of water, and do your own research. Psyllium can cause problems if consumed incorrectly. I'm sharing what I did, but I'm not responsible for anyone who decides to try it themselves.

Read the disclaimer at the bottom before trying anything.

PsylPro #12 — Chicken Nuggets! 🍗

This one surprised me.

13 good-sized chicken nuggets, packed with flavour and protein. The texture is genuinely meaty, and you would never guess there’s psyllium in them.

And…that weird mucilaginous psyllium texture you get when drinking it cold?

IT'S GONE. FOREVER. 😂

This makes a seriously satisfying lunch and, for me, keeps hunger away for 6hours.

Recipe

- 200 g water

- 200 g minced chicken (150 kcal/100 g)

- 20 g seasoning (150 kcal/100 g)

- 20 g soy protein

- 2 tbsp psyllium husk (10–15 g)

- Salt to taste

- Black pepper to taste

Method

Mix everything thoroughly and divide the mixture into an ice-cube mold that is suitable for microwave use.

Microwave until the chicken is fully cooked — around 6–8 minutes in my microwave, but cooking time will vary, so make sure the chicken reaches a safe internal temperature.

Remove from the mold, flip onto a cutting board, add your favourite sauce or dressing, and enjoy.

The idea is still the same: psyllium + protein as the base, with the other ingredients mainly for flavour and nutrition.

But this time, the result is something completely different: meaty, firm and surprisingly satisfying.

Approx. whole-batch calories: ~530–560 kcal, depending on the psyllium and exact seasoning.

Disclaimer

This is just me sharing an experiment, not recommending that anyone try it. If you're not used to psyllium, start cautiously, drink plenty of water, and do your own research. Psyllium can cause problems if consumed incorrectly. I'm sharing what I did, but I'm not responsible for anyone who decides to try it themselves.

Ingredients:

• 1 tbsp whole psyllium husks (I'm starting slow and working my way up to 2 tbsp eventually)
• 1/2 cup water
• 1 packet unflavored gelatin
• 2 tbsp unflavored milk protein powder (use your protein of choice)
• 1 scoop collagen peptides (optional)
• 1 scoop creatine monohydrate (optional)
• 3/4 cup cold brew coffee
• 2 tbsp powdered non-dairy creamer (optional, use chosen creamer to taste)
• 2.5 tbsp sucralose (optional, use chosen sweetener to taste)
• 1 tbsp Torani sugar-free vanilla syrup (optional, use chosen syrup/flavoring to taste)
• Ice (I used 6 average-sized cubes)

Directions: [Customize]

1. Boil the water, then stir in the psyllium and whisk constantly until thick and goopy. Remove from heat.
2. Meanwhile, sprinkle the gelatin over a couple of tbsp of water to let it bloom. Then whisk it into the psyllium goo while it's still hot.
3. Pour the psyllium/gelatine mixture into a container (I used a silicone soup mold) and refrigerate for 2+ hours, covering with plastic wrap and pressing the plastic wrap onto the goo's surface to prevent it from forming a skin. (I made three servings’ worth yesterday, so I had it ready for a few days in a row.)
4. Place the jellied psyllium mixture into a blender. Add the remaining ingredients, blend, and enjoy!
5. Immediately after finishing your shake, drink 12-16 oz. of water. This step is not optional when you're working with psyllium husk.

Nutrition facts (exactly the way I made it):

• Calories: 209
• Total fat: 3.3g
• Saturated fat: 3g
• Trans fat: 0g
• Cholesterol: 0 mg
• Sodium: 178mg
• Total carbohydrate: 18g
• Dietary fiber: 3.5g
• Total sugars: 4.5g
• Protein: 30g

Initial impression:

Delicious! Cold, sweet/light, just the way I take my coffee. This went down smooth and was initially very filling, especially with my 16oz of water on top. I loved being able to combine my daily psyllium experiment with my daily coffee. This one's a keeper! Finished at around 11:30, and immediately ate a pickle afterward to beat my usual sweet-then-salty craving. I'll return later with my satiety results.

(Yes, that drink name is rather unwieldy. Feel free to shorten appropriately.)

Now, u/pppaaaooollloo, let me know what you think about this idea. I'm hoping that boiling the psyllium with a little water, then dumping it into my Ninja smoothie cup and blending the daylights out of it, won't destroy its satiating power!

The psyllium technique:

• 1 tbsp psyllium husk powder
• 1/2 cup water

Boil the water. Add the psyllium and boil, whisking constantly, until thick.

In the meantime, boil another 1/2 cup of water and steep a chai spice tea bag in it.

The recipe:

• Boiled psyllium goo
• Steeped chai tea
• 1 cup unsweetened plain almond milk
• 1 tbsp vanilla whey protein powder
• 1 tbsp collagen powder
• Sucralose to taste
• A splash of Torani sugar-free vanilla syrup
• A handful of ice cubes

Add all ingredients to blender and blend (I used the "smoothie" setting).

The result:

A cold, delicious, smooth, flavorful, thick, not-at-all-mucousy beverage that I'm hoping will keep me full for hours. We'll see! (Now, off to drink a giant glass of water after downing this thing.)

ETA nutrition info (entire recipe, 1 serving):

• 215 calories
• 27 g protein
• 5 g total fat
• 1 g saturated fat
• 36 g carbohydrates
• 7 g total sugars
• 50 mg cholesterol
• 361 mg sodium
• 8 g dietary fiber

Read the disclaimer at the bottom before trying anything.

PsylPro it is! I finally gave it a name — kind of a combo between psyllium and protein. And this time, we're going Mexican 🇲🇽

A voluminous (almost 700 ml), dense and nutritious lunch that keeps me full for half the day, with basically no effort.

Recipe

- 500 g water

- 40 g soy protein

- 2 tbsp psyllium husk (10–15 g)

- 12 g powdered gelatin

- 100 g precooked corn

- 1 tbsp Valentina hot sauce

- 1 tsp diced cilantro and onion

- 30 g shredded cheddar

- 3 g nutritional yeast

- Lime juice to finish, added when cold

I'll rate it tomorrow once it's cold.

As explained in the video, I keep using the same base: psyllium boiled in water, soy protein powder, and gelatin for a firmer texture. Then I add whatever ingredients I feel like for flavour and extra nutrients — this time with a Mexican twist.

Will you try it? I'm curious to know what you think.

For satiety and maintaining a calorie deficit, this solution has been working like a charm for me.

Disclaimer

This is just me sharing an experiment, not recommending that anyone try it. If you're not used to psyllium, start cautiously, drink plenty of water, and do your own research. Psyllium can cause problems if consumed incorrectly. I'm sharing what I did, but I'm not responsible for anyone who decides to try it themselves.