Zucchini Slice (protein Enriched and gluten free)

Makes: 24 portions

Ingredients:

• 9 eggs
• 1/3 cup milk
• 200g bacon pieces
• 2 large zucchinis, grated
• 1 onion, diced
• 4 garlic cloves, finely diced
• 1/2 cup grated cheese
• 1/4 cup grated Parmesan cheese
• 1/4 cup coconut flour
• 2 scoops (60g) pure protein powder
• 1 1/2 teaspoons baking powder

Method:

• Preheat oven to 180 degrees Celsius and generously spray a lasagne dish with cooking spray
• Place the eggs and milk in a mixing bowl and whisk until well combined
• Add in the zucchini, onion, bacon, garlic and cheeses and mix until well coated
• Finally mix in the coconut flour, protein powder and baking powder stirring through until well combined
• Pour the mixture into the prepared lasagne dish and bake for 40-45 minutes until golden and set in the middle, it can have a very slight wobble in the middle as it will continue cooking once removed from the oven
• Allow to cool for 10 minutes before slicing

Nutritional Value per portion (approx. 60g):

• Calories: 109
• Total fats: 6.5g
• Total carbohydrates: 1.8g
• Sugars: 0.7g
• Protein: 9.9g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 6 months
• Delicious served hot or cold
• To ensure that this recipe is gluten free a gluten free protein powder must be used
• Protein powder can be replaced by an additional 1/4 cup of coconut flour
• Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release protein powders
• You can buy online from www.proteinsuppliesaustralia.com.au
• Use the Discount code psafriendsofhollys at checkout to get a 10% discount

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

Apple Cinnamon Muffins with Walnut Crumble

Makes: 12

Muffin ingredients:

• 3 scoops (90g) vanilla protein powder
• 1/2 cup almond meal
• 1/2 cup coconut flour
• 2 teaspoon baking powder
• 2 teaspoons cinnamon
• 2 eggs
• 1/2 cup natural yoghurt
• 1 cup milk
• 2 apples, peeled

Crumble ingredients:

• 3/4 cup chopped walnuts
• 2 tablespoons coconut oil
• 1 tablespoon maple syrup

Method:

• Preheat the oven to 180 degrees and prepare 12 muffin tray by lightly greasing
• Place the protein powder, almond meal, coconut flour, baking powder and cinnamon in mixing bowl and mix well
• In a small jug whisk together the eggs, yoghurt and milk until well combined
• Add to the dry mixture and use a spatula to mix through until just combined
• Grate one Apple and dice the second apples stirring through the muffin mixture, do not over mix
• Evenly spoon the mixture into the prepared muffin trays
• To make the crumble, stir the maple syrup through the chopped walnuts until well coated
• Pour the melted coconut oil over the maple coated walnuts
• Evenly spoon the Walnut crumble over the top of the muffins
• Bake in the preheated oven for 20-25 minutes or until golden and a cake skewer comes out clean
• Allow to cool in the muffin tray for 15 minutes before transferring to a wire rack to cool completely.

Nutritional Value per muffin (with the crumble):

• Calories: 159
• Total fats: 7.5g
• Total carbohydrates: 15.4g
• Sugars: 6.1g
• Protein: 11.3g

Nutritional Value per muffin (without the crumble):

• Calories: 129
• Total fats: 4.6g
• Total carbohydrates: 14.2g
• Sugars: 5g
• Protein: 11.2g

Recipe Notes:

• Store in an air tight container below 17 degrees for a maximum of 5 days
• This recipe is freezer friendly to be consumed within 6 months
• Also delicious served warm
• Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release protein powders
• You can buy online from www.proteinsuppliesaustralia.com.au
• Use the Discount code psafriendsofhollys at checkout to get a 10% discount

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

Chocolate Coconut Slice

Makes: 24 portions

Ingredients:

• 1/2 cup vanilla yoghurt 
• 1/4 cup maple syrup
• 1 egg 
• 1 teaspoon vanilla extract
• 1/4 cup milk
• 1/4 cup coconut flour
• 2 scoops (60g) pure protein powder
• 1/4 cup cacao
• 1/2 cup desiccated coconut 
• 1 teaspoon baking powder 

Icing ingredients:

• 3 tablespoons coconut oil, melted
• 1 scoop (30g) chocolate protein powder
• 2 teaspoons cacao
• 1/4 cup desiccated coconut 

Method: 

• Preheat your oven to 160 degrees Celsius and prepare a brownie tin by spraying with cooking spray and lining with baking paper
• In a mixing bowl whisk together the yoghurt, syrup, egg, vanilla and milk until well combined
• In another mixing bowl stir together using a fork the coconut flour, protein powder, cacao, coconut and baking powder
• Stir the dry mixture into the wet mixture until just combined
• Pour the batter into the prepare tin and bake for 20-25 minutes or until a cake skewer comes out clean and dry.
• Allow to cool in the tin for at least 30 minutes before preparing the icing
• To prepare the icing, place the melted coconut oil, chocolate protein powder and cacao into a blender or food processor and process until you have a smooth melted chocolate consistency
• Pour the icing over the top of the slice, rotate the baking tray around as the icing starts to set for an even finish across the slice
• Sprinkle with the 1/4 cup of coconut
• Allow to set for a minimum of 60 minutes before cutting into portions

Nutritional Value per portion: 

• Calories: 65
• Total fat: 3.2g
• Tota Carbohydrates: 4.7g
• Sugars: 2.8g
• Protein: 4.3g

Recipe Notes:

• Store in an air tight container for a maximum of 5 days
• This recipe is freezer friendly to be consumed within 6 months 
• Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release protein powders
• You can buy online from www.proteinsuppliesaustralia.com.au 
• Use the Discount code psafriendsofhollys at checkout to get a 10% discount 

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

Peanut Boost Protein Balls

Makes: 12

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup dried cranberries 
• 3 scoops (90g) pure protein powder 
• 2 tablespoons flaxseed flour
• 1/2 cup natural peanut butter
• 2 tablespoons honey
• 4 tablespoons water 

Method:

• Place the oats, cranberries, protein powder and flaxseed flour in a food processor and blend until a breadcrumb like texture
• Add the peanut butter and honey and process until well combined
• Add the water in 1 tablespoon at a time until the mixture Balls together, the amount of water will vary depending on the consistency of the peanut butter 
• Roll the mixture using damp hands into 12 even balls.

Nutritional Value per Ball:

• Calories: 139
• Total fat: 6.3g
• Total carbohydrates: 10.8g
• Sugars: 5.8g
• Protein: 9.9g

Recipe Notes:

• Store in an air tight container below 27 degrees for a maximum of 7 days
• This recipe is freezer friendly to be consumed within 6 months 
• Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release protein powders
• You can buy online from www.proteinsuppliesaustralia.com.au 
• Use the Discount code psafriendsofhollys at checkout to get a 10% discount 

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

The Tina Special Sausage Rolls

Makes: 16 portions

Ingredients:

• 4 mountain bread wraps
• 1/2 cup pine nuts
• 500g chicken mince
• 1 cup natural sundried tomatoes, sliced
• 1 cup bay spinach, shredded
• 200g feta cheese, diced
• 5 garlic cloves, finely diced
• 2 scoops pure protein powder

Method:

• Preheat oven to 180 degrees Celsius and line two trays with baking paper 
• Cut the mountain bread in half to create two even rectangles 
• Place the pine nuts in a frying pan and lightly spray with some cooking spray and toast quickly for approximately 2-3 minutes
• Transfer to a mixing bowl and combine with the remaining ingredients 
• Use your hand to massage the mixture through your fingers under well combined
• Divide the mixture into 8 even portions
• Using 1 half of a wrap evenly spread 1 portion of the meat filling down the slightly off centre down the middle of the wrap in a sausage shape
• Fold the smaller portion over the meat
• Brush the other side with egg wash befor folding over to complete the sausage roll
• Place on the baking tray with the seal side down 
• Repeat with the remaining mountain bread and meat portions 
• Brush the tops of the sausage rolls with egg wash 
• Bake in the pre-heated oven for 20-25 minutes
• Allow to cool for 10 minutes on the tray before cutting into portions and eating.

NV per Portion: 

• Calories: 199
• Total fat: 12.5g
• Tota carbohydrates: 7.6g
• Sugars: 0.9g
• Protein: 14.8g

Recipe Notes: 

• Store covered in the fridge for a maximum of 3 days 
• This recipe is freezer friendly to be consumed within 6 months 
• Also delicious served cold
• Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release protein powders
• You can buy online from www.proteinsuppliesaustralia.com.au 
• Use the Discount code psafriendsofhollys at checkout to get a 10% discount 

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

Tex-Mex Sausage Rolls 

Makes: 20 portions

Ingredients: 

• 5 mountain bread wraps 
• 500g lean beef mince 
• 435g can refried beans 
• 1 onion, finely diced 
• 4 garlic cloves, finely diced 
• 1 packet taco seasoning 
• 1 cup salsa (mild, medium or hot to suit your tastes)
• 1/2 cup breadcrumbs 
• 4 scoops (120g) pure protein powder 

Method: 

• Preheat oven to 180 degrees Celsius and line two trays with baking paper 
• Cut the mountain bread in half to create two even rectangles 
• Combine the remaining ingredients into a mixing bowl and use your hand to massage the mixture through your fingers under well combined
• Divide the mixture into 10 even portions
• Using 1 half of a wrap evenly spread 1 portion of the meat filling down the slightly off centre down the middle of the wrap in a sausage shape
• Fold the smaller portion over the meat
• Brush the other side with egg wash befor folding over to complete the sausage roll
• Place on the baking tray with the seal side down 
• Repeat with the remaining mountain bread and meat portions 
• Brush the tops of the sausage rolls with egg wash 
• Bake in the pre-heated oven for 20-25 minutes
• Allow to cool for 10 minutes on the tray before cutting into portions and eating.

Nutritional Value per portion:

• Calories: 110
• Total fat: 2.1g
• Tota carbohydrates: 8.7g
• Sugars: 0.7g
• Protein: 13g

Recipe Notes: 

• Store covered in the fridge for a maximum of 3 days 
• This recipe is freezer friendly to be consumed within 6 months 
• Also delicious served cold
• Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release protein powders
• You can buy online from www.proteinsuppliesaustralia.com.au 
• Use the Discount code psafriendsofhollys at checkout to get a 10% discount 

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

Blueberry Protein Muffins

Makes: 6

Ingredients:

• 1 cup rolled oats
• 2 scoops (60g) vanilla protein powder
• 1/2 teaspoon baking powder 
• 1/2 cup yoghurt 
• 1/4 cup milk
• 1 egg
• 1 cup frozen or fresh blueberries 

Method: 

• Preheat the oven to 180 degrees and prepare a silicon muffin tray for 6 muffins
• Place the oats, protein powder and baking powder into a food processor and process until the oats are ground and all well mixed
• Place in mixing bowl with a well in the centre
• In a small mixing bowl whisk together the yoghurt, milk and egg
• Pour the wet mixture into the well and fold using a spatula until well combined
• Add 3/4 cup of the blueberries into the mixture and just fold them through 
• Evenly spoon the mixture into the prepared muffin tray
• Top the muffins with the reserved blueberries and lightly press them into the batter
• Bake for 20-25 minutes 
• Allow to cool in the muffin tin for 10 minutes before transferring to a wire rack to cool completely.

Nutritional Value per muffin;

• Calories: 140
• Total fat: 2.4g
• Total carbohydrates: 14.9g
• Sugars: 5.3g
• Protein: 12.6g

Recipe Notes:

• Store in an airtight container below 27 degrees for a maximum of 4 days
• This recipe is freezer friendly to be consumed within 6 months 
• Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release protein powders
• You can buy online from www.proteinsuppliesaustralia.com.au 
• Use the Discount code psafriendsofhollys at checkout to get a 10% discount 

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

Cream Cheese Truffles

Makes: 12

Truffle Ingredients:

• 125g full fat cream cheese
• 2 scoops (60g) vanilla protein powder
• 2 tablespoons high protein milk
• 3 tablespoons coconut flour
• 2 tablespoons almond meal

Icing Ingredients:

• 1 scoop (30g) vanilla protein powder
• 3 tablespoons coconut oil, melted

Method:

• To prepare the truffles place all the ingredients into a food processor and blend until smooth
• Using damp hands roll the truffle mixture into 12 even balls
• Place the truffles not touching each other on a silicon mat and place in the freezer for 60 minutes
• To prepare the icing melt the coconut oil and use a fork to whisk through the protein powder until smooth and well combined
• Place a single truffle on a fork and dip into the icing rolling until fully coated
• Allow the excess icing to drain off and place the coated truffle onto a silicon mat or non stick baking paper, top with sprinkles if desired straight away as the icing will set quickly
• Repeat with the other 11 truffles, when placing the truffles down ensure they are not touching any of the other truffles until fully set
• Place in the fridge to cool for a minimum of 2 hours before eating.

Nutritional Value per Truffle:

• Calories: 102
• Total fat: 6.8g
• Total carbohydrates: 1.9g
• Sugar: 0.6g
• Protein: 7.7g

Recipe Notes:

• Store in an air tight container in the fridge for a maximum of a week
• This recipe is freezer friendly to be consumed within 6 months.
• Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release protein powders
• You can buy online from www.proteinsuppliesaustralia.com.au 
• Use the Discount code psafriendsofhollys at checkout to get a 10% discount

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

Protein Brownies
Makes: 12

Ingredients:

• 400g can black beans, drained and well rinsed
• 2 scoops (60g) chocolate protein powder
• 3 tablespoons cacao
• 1 tablespoon coconut flour
• 1 egg, lightly beanten
• 1/4 cup maple syrup
• 1 teaspoon vanilla extract
• 1 teaspoon baking powder
• Pinch salt

Method:

• Preheat the oven to 170 degrees Celsius and line a 9 inch square tin with baking paper and spraying with cooking spray
• Place all ingredients into a food processor and blender until smooth, stopping a couple times to scrap down the sides of the bowl a couple times
• Pour the batter into the prepared tin and even out
• Bake for 15 minutes or until the top is set and the edges are pulling away from the sides
• Allow to cool in the tin for 10 minutes before transferring to a wire rack to cool completed
• Slice evenly into 12 pieces

Nutritional Value per portion:

• Calories: 73
• Total fats: 0.7g
• Total carbohydrates: 7.8g
• Sugars: 4.1g
• Protein: 5.8g

Recipe Notes:

• Store in an air tight container for a maximum of 5 day
• This recipe is freezer friendly to be consumed within 6 months
• Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release protein powders
• You can buy online from www.proteinsuppliesaustralia.com.au
• Use the Discount code psafriendsofhollys at checkout to get a 10% discount

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.

Chocolate Chip Protein Cookies 

Makes: 10 cookies

Ingredients:

• 1 egg
• 1/2 cup milk
• 3 scoops (90g) vanilla protein powder
• 1/4 cup coconut flour
• 1/4 cup almond meal
• 1 tablespoon flaxmeal
• 1 tablespoon chia seeds
• 1 1/2 teaspoons xylitol*
• 1/2 teaspoon baking powder
• 1/4 cup dark chocolate chips/chunks

*xylitol can be replaced with any low calories natural or artificial sweetener of your choice

Method: 

• Preheat the oven to 180 degrees Celsius and line a tray with baking paper
• Place the egg and milk in a mixing bowl and whisk with a fork until well combined
• Add all ingredients except the chocolate chips and fold through the wet mix until just combined
• Add the chocolate chips in and fold until just mixed, try not to over mix
• Spoon the mixture into 10 even sized dollops  allowing about 3cm between each cooking
• Bake for 13 – 15 minutes
• Allow to cool on the tray for 10 minutes before moving to a wire rack to cool completely.

Nutritional Value per Cookie:

• Calories: 101
• Total fats: 4g
• Total carbohydrates: 7g
• Protein: 11g

Recipe Notes:

• Store in an air tight container for up to 7 days
• The cookie dough is freezer friendly to be consumed within 3 months, the baked cookies are not freezer friendly 
• Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release protein powders
• You can buy online from www.proteinsuppliesaustralia.com.au 
• Use the Discount code psafriendsofhollys at checkout to get a 10% discount

Disclaimer: C4K Kitchen does not hold any responsibility for the consumer using this recipe including the storage guidelines and time frames recommended in the recipe notes. The consumer holds all responsibilities to ensure that food hygiene and safety standards are adhered to.