1 Calorie Gummy Bears
1 CALORIE GUMMY BEARS is a easy American recipe that serves 35. 52 calories per serving. Recipe by Rahul Kamat on YouTube.
Prep: 10 min | Cook: 5 min | Total: 25 min
Cost: $46.85 total, $1.34 per serving
Ingredients
- 150 g Water (room temperature; measured with kitchen scale)
- 1.5 tsp Unflavored Gelatin (approximately 14 g; powder form, preferably grass‑fed)
- 1 packet Sugar‑Free Drink Mix Packet – Blue Tropical Punch (provides flavor and ~5 calories; use any brand of sugar‑free powdered drink mix)
- 1 packet Sugar‑Free Drink Mix Packet – Pineapple (for the yellow gummy bears; same brand as blue packet if possible)
- 1 packet Sugar‑Free Drink Mix Packet – Lemon Lime (for the yellow gummy bears (lemon‑lime version))
- 1 scoop Pre‑Workout Powder (Sour Candy Flavor) (use a low‑calorie, sugar‑free pre‑workout; adds caffeine and electrolytes)
- 0.25 tsp Citric Acid (adds extra sourness to the red gummy bears; optional)
- a few drops drops Red Food Coloring (optional; use gel or liquid food coloring)
Instructions
Heat Water
Add 150 g (about 1/2 cup + 2 tsp) of water to a microwave‑safe glass jar and microwave on high for 90 seconds until boiling.
Time: PT2M
Add Flavor Mix
Pour one packet of the chosen sugar‑free drink mix (blue tropical punch, pineapple, or lemon‑lime) into the hot water and stir until fully dissolved.
Time: PT1M
Incorporate Gelatin
Sprinkle 1½ tsp (≈14 g) of unflavored gelatin over the hot liquid, whisk quickly until the gelatin is completely dissolved and the mixture is smooth.
Time: PT2M
Add Optional Extras (Red Flavor Only)
For the red pre‑workout version, stir in 1 scoop pre‑workout powder, ¼ tsp citric acid, and a few drops of red food coloring until the mixture is uniform.
Time: PT1M
Fill the Mold
Using a dropper (or small spoon), fill each cavity of the silicone gummy bear mold with the liquid. Aim for about 4 g per bear; the mold holds 35 bears total.
Time: PT3M
Chill
Place the filled mold in the refrigerator and let it set for at least 1 hour, or until the gummy bears are firm to the touch.
Time: PT60M
Temperature: 4°C
Unmold and Store
Pop each gummy bear out by pressing the legs first, then the head. Transfer the bears to an airtight container and keep refrigerated.
Time: PT2M
Nutrition Facts
- Calories
- 52
- Protein
- 12 g
- Carbohydrates
- 2 g
- Fat
- 0 g
- Fiber
- 0 g
Dietary info: High protein, Low calorie, Sugar‑free, Gluten‑free (if drink mix is gluten‑free), Keto‑friendly
Allergens: Gelatin (pork or beef source), Potential allergens in pre‑workout powder (e.g., soy, dairy)
Ingredient Substitutions
- Instead of Unflavored Gelatin: Agar‑agar (use 1 tsp agar per 1 tsp gelatin, adjust liquid), Pectin (requires sugar, not recommended for low‑calorie version)
- Instead of Sugar‑Free Drink Mix Packet – Blue Tropical Punch: Sugar‑free Kool‑Aid packet, Crystal Light packet
- Instead of Sugar‑Free Drink Mix Packet – Pineapple: Sugar‑free pineapple flavored drink mix, DIY blend of powdered pineapple flavoring
- Instead of Sugar‑Free Drink Mix Packet – Lemon Lime: Sugar‑free lemon‑lime drink mix, DIY blend of lemon and lime powdered flavor
- Instead of Pre‑Workout Powder (Sour Candy Flavor): Citrus flavored BCAA powder, Zero‑calorie energy drink powder
- Instead of Citric Acid: Lemon juice (use less water), Lime juice
- Instead of Red Food Coloring: Beet juice (natural), Paprika powder (for orange‑red tint)
Equipment Needed
- Microwave‑Safe Glass Jar
- Mixing Bowl
- Silicone Gummy Bear Mold (35‑piece)
- Dropper or Small Spoon
- Measuring Spoons
Critical Steps — Do Not Skip
- Ensuring the gelatin fully dissolves in the hot liquid.
- Filling the mold quickly and evenly to avoid uneven sizes.
- Refrigerating for a full hour to achieve proper set.
Chef Tips from the Video
- Use a silicone dropper for precise filling; a small syringe works equally well.
- For extra shine, add a tiny pinch of maltodextrin after the mixture cools (optional).
- If you prefer a firmer texture, let the bears chill for 2 hours.
Troubleshooting
Gummy bears are too soft or never set.
Increase gelatin to 2 tsp (≈18 g) or chill the mixture longer. Make sure the water was hot enough to dissolve the gelatin completely.
Bears stick to the mold.
Lightly coat the silicone mold with a thin layer of neutral oil before filling, or ensure the mixture is fully liquid before pouring.
Clumpy gelatin lumps.
Whisk vigorously while adding gelatin, or sprinkle gelatin over a slightly cooler (but still warm) liquid and stir continuously.
Storage
Refrigerator: Up to 7 days in an airtight container.
Freezer: Not recommended; texture changes.
Room temperature: Do not store at room temperature; will become sticky.
Make-Ahead Tips
- Prepare a full batch and store in the fridge for up to a week.
- If you need a larger quantity, double all ingredients and use two molds.
Frequently Asked Questions
What is the cultural significance and history of protein gummy bears in American fitness cuisine?
Protein gummy bears are a modern twist on traditional gelatin candy, created by the fitness community to provide a low‑calorie, high‑protein snack. They reflect the American trend of turning classic treats into functional foods that support workout recovery and weight‑loss goals.
What are the traditional regional variations of gummy candy in the United States?
In the U.S., gummy candy originated from European gelatin sweets, but regional twists include sour‑coated bears, fruit‑flavored worms, and now protein‑enhanced versions. While classic gummies focus on sugar, fitness‑oriented versions replace sugar with protein‑rich gelatin and sugar‑free flavor powders.
How are protein gummy bears traditionally served in American gyms or workout settings?
They are typically served chilled, either straight from the refrigerator or in a small portable container. Athletes often eat a handful (about 5‑7 bears) as a quick post‑workout protein boost or as a low‑calorie snack between meals.
What occasions or celebrations are protein gummy bears associated with in fitness culture?
These gummy bears are popular during bodybuilding competitions, CrossFit events, and “cheat‑day” gatherings where participants want a sweet treat without breaking macro goals. They’re also common in diet‑challenge groups as a morale‑boosting snack.
What makes the red pre‑workout gummy bears special compared to the other flavors?
The red version adds a scoop of pre‑workout powder, citric acid, and red food coloring, giving a sour, energizing bite that delivers caffeine and electrolytes right before training, unlike the purely flavored blue or pineapple versions.
What are the most common mistakes to avoid when making protein gummy bears?
Common errors include adding gelatin to cold liquid (causes clumping), not heating the water enough (gelatin won’t dissolve), and under‑filling the mold which leads to uneven bears. Also, over‑mixing can introduce air bubbles that affect texture.
Why does this recipe use gelatin instead of whey protein powder for the gummy base?
Gelatin is a unique protein that forms a gel when cooled, giving the gummy its chewy texture. Whey protein dissolves but does not set, so it cannot replace gelatin for the structural integrity of the candy.
Can I make these protein gummy bears ahead of time and how should I store them?
Yes, you can prepare a full batch up to a week in advance. Store the unmolded bears in an airtight container in the refrigerator; they stay firm and retain flavor for 7 days. Do not freeze, as the texture will become grainy.
What texture and appearance should I look for when the protein gummy bears are done?
The bears should be firm to the touch yet slightly pliable when pressed gently. They should be translucent (except the red ones, which are opaque due to food coloring) and hold their shape without wobbling.
How do I know when the protein gummy bears are fully set and ready to unmold?
After at least 1 hour in the refrigerator, the bears will feel solid and will not stick to a fingertip. If you gently press a bear and it springs back without denting, they are ready.
What does the YouTube channel Rahul Kamat specialize in?
The YouTube channel Rahul Kamat focuses on practical, high‑protein recipes, fitness‑friendly meal prep, and diet hacks for weight loss and muscle building, often featuring quick, low‑calorie snack ideas.
How does the YouTube channel Rahul Kamat's approach to fitness cooking differ from other health‑food channels?
Rahul Kamat emphasizes ultra‑low‑calorie, high‑protein snacks that mimic popular candy, using simple three‑ingredient formulas and minimal equipment. Unlike many channels that rely on complex cooking techniques, his videos prioritize speed, cost‑effectiveness, and real‑world practicality for busy athletes.
Last updated: August 28, 2026
