Lemon Protein Meringues 

Makes: 54

Ingredients:

• 1/2 cup eggs whites
• 60g vanilla protein powder
• 2 teaspoons sweetener 
• 1/2 teaspoon cream of tartar
• Zest & juice of large lemon

Method:

• Preheat the oven to 120 degrees Celsius and line 2 trays with baking paper
• Using electric heaters to beat the egg whites until you have soft peaks
• Add in the sweetener, cream of tartar, juice and zest and beat until combined
• Use a spatula to gently fold through the protein powder 
• Spoon the mixture into a piping bag
• Pipe the Meringues into 2cm rounds 
• Bake for 45 minutes, swapping the trays over on high and low rack at the 25 minute mark
• After the 45 minutes turn the oven off and allow the Meringues to sit in the oven for an hour
• Transfer to a wire rack to cool completely

Nutritional Value per meringue:

• Calories: 12
• Total fat: 0
• Total carbohydrates: 0.3g
• Protein: 1g

Recipe Notes:

• Store in an airtight container to a maximum of 14 days
• This recipe is not freezer friendly

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.

Chicken Pesto Balls

Makes: 15

Ingredients:

• 500g lean chicken mince
• 6 portions of C4K Kitchen’s Basil Protein Pesto 
• 2/3 cup breadcrumbs
• 30g natural whey protein powder

Method:

• Preheat an oven to 180 degrees Celsius and line a baking tray with baking paper or silicon mats
• Place all ingredients in a mixing bowl and massage the mixture together using your finger tips until well combined
• Divide the mixture into 15 even portions
• Use damp hands to roll into balls and place on the prepared baking tray
• Bake for 20 minutes until baked through.

Nutritional Value per Ball:

• Calories: 103
• Total fat: 4.4g
• Total carbohydrates: 4.6g
• Protein: 11.3g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days
• This recipe is freezer friendly to be consumed within 6 months.

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 Protein Mug Cakes

Makes:2 

Ingredients:

• 1 scoop chocolate protein powder
• 1 tablespoon almond meal 
• 1 tablespoon organic smooth peanut butter 
• 1 teaspoon baking powder
• 1 teaspoon xylitol
• 1 teaspoon vanilla
• 1 egg
• 1/4 cup skim milk

Method:

• Place all ingredients into a food processor or bullet blender and process until smooth
• Pour the mixture between 2 small bowls or mugs
• Cook for 60-90 seconds in microwave until middle is just set. Time will vary greatly between microwave strengths

Nutritional Value:

• Calories: 172
• Protein: 16.4g

Recipe Notes:

• Store in an airtight container below 27 degrees for a maximum of 3 days 
• This recipe is not freezer friendly 
• Picture shown serves topped with Greek yoghurt and dried goji berries.

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.

Vanilla Protein Pancakes

Makes: 6

Ingredients:

• 1 scoop vanilla protein powder
• 2 tablespoon rolled oats
• 1/2 teaspoon baking powder
• 1/3 cup light coconut milk
• 1/4 cup skim milk
• 1 egg white

Method:

• Place the protein powder, rolled oats and baking powder in a food processor and process until ground
• Add in both milks to the ground mixture and process until smooth
• In a small mixing bowl whisk the egg white until you have soft peaks
• Fold the egg mixture through the remaining batter
• Heat a heavy based frying pan over a medium heat and spray with cooking spray
• Add about 1/4 cup of the batter into the pre-heating frying pan and cook for approximately 2 minutes until the mixture starts forming bubbles on the surface
• Flip the pancake and cook for another 1-2 minutes until golden and cooked through

Nutritional Value per Pancake:

• Calories: 44
• Total fats: 1.1g
• Total carbohydrates: 3g
• Protein: 5.7g

Recipe Notes:

• Store covered in the fridge for a maximum of 2 days, the uncooked batter can be also stored in the fridge and cooking pancakes fresh as required
• This recipe is freezer friendly to be consumed within 3 months
• The picture shows the pancake topped with grilled mango, vanilla yoghurt and shredded coconut.

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.

Macaron Inspied Protein Cookies

Makes: 40 cookies or 20 sandwich cookies 

Ingredients:

• 1 cup almond meal
• 3 scoops chocolate protein powder 
• 6 egg whites
• 3 teaspoons stevia or xylitol 

Method:

• Preheat the oven to 140 degrees Celsius and either line 2 baking trays with baking paper or have 2 silicon macaron trays ready
• Mix together the almond meal and protein powder in a small mixing bowl
• In another clean dry bowl beat the egg whites until you have stiff white peaks 
• Add in the stevia to the egg whites and beat until mixed through, do not overwhip
• Add in half of the dry mixture to the egg white folding through with a spatula until just combined
• Repeat with the remaining dry mixture until just combined
• Spoon the mixture into a piping bag or ziplock bag and cut off the tip
• Pipe the mixture into 2cm circles across the prepare trays
• Allow the piped Cookies to sit on the trays for 15-20 minutes 
• Place the trays in the oven and cook for 2 minutes
• Open the oven door to release any excess moisture then shut the door allowing the cookies to finish baking for another 15-18 minutes
• Transfer to a wire rack to cool

Nutritional Value per single cookie:

Note: double for a sandwich cookie and add the NV of you chosen filling

• Calories: 27
• Total fat: 1.5g
• Total carbohydrates: 0.4g
• Protein: 2.5g

Recipe Notes:

• Picture shown has the following fillings from left to right; natural smooth peanut butter, cream cheese with raspberry chia jam and organic chocolate coconut spread 
• Store in an air tight container for up to 7 days
• This recipe is not suitable for the freezer.

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.

Parmesan Chilli Zucchini Thins

Ingredients:

• 1 zucchini 
• 1 teaspoon extra virgin olive oil
• 1 tablespoon grated Parmesan cheese
• 2 garlic cloves, finely chopped 
• 1 teaspoon mixed herbs 
• 1/2 teaspoon ground chilli powder

Method:

• Preheat oven to 180 degrees Celsius
• Thinly slice the zucchini into rounds using a mandolin 
• Place the garlic cloves and Parmesan into a food processor and process until ground like a breadcrumb texture 
• Place all ingredients into ziplock bag and seal
• Massage the ingredients together so each zucchini thin is coated 
• Lay the zucchini Thins onto a pizza tray in a single layer
• Bake for 15 minutes
• Remove from the tray to a wire cooling rack while still warm as become difficult once cheese has set

Recipe Notes:

• Store in an air tight container below 27 degrees for a maximum of 5 days
• This recipe is not freezer friendly 

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.

Banana & Walnut Loaf

Makes: 2 loaves or 16 portions

Ingredients:

• 100g rolled oats
• 3 tablespoons natural protein powder
• 2 scoops vanilla protein powder 
• 2 tablespoons ground flaxseed 
• 2 teaspoons baking powder 
• 100g chopped walnuts 
• 2 large ripe bananas 
• 2 eggs
• 1/4 cup maple syrup 
• 1/2 cup low fat milk 

Method:

• Preheat oven to 180 degrees Celsius and line and grease two Loaf tins
• Place all the dry ingredients, excluding the walnuts, into a food processor and grind the oats until it’s a flour texture 
• In another mixing bowl mash the bananas then add the rest of the wet ingredients and mix until well combined
• Add the dry mixture and the walnuts into the wet mixture and mix until just combined
• Pour the mixture evenly between the prepared loaf tins 
• Bake in the preheated oven for 25-30 minutes until golden and a cake skewer comes out clean
• Allow to sit in the loaf tin for 10 minutes before transferring to a wire rack to cool completely.

Nutritional Value per portion:

• Calories: 136
• Total fat: 6.2g
• Total carbohydrates: 12.8b
• Total protein: 8.6g

Recipe Notes:

• Store in an air tight container in the fridge for a maximum of 5 days
• This recipe is freezer friendly to be consumed with 6 months.

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 Protein Pancakes with Strawberry Sauce

Makes: 4 pancakes and 4 sauce portions 

Pancake Ingredients:

• 1 scoop chocolate protein powder
• 1/4 cup rolled oats
• 1/4 cup almond meal
• 1/2 teaspoon baking paper
• 1 small egg
• 1/4 cup protein enriched milk

Strawberry Sauce Ingredients:

• 3/4 cup frozen strawberries
• 1 tablespoon water
• 1 teaspoon sweetener

Pancakes Method:

• Place the protein powder, oats, almond meal and baking powder in a food processor and blend until smooth
• Add the egg and milk and process until you have a smooth batter
• Allow to sit for 10 minutes
• Heat a frying pan over a medium heat and spray with cooking spray
• Place 4 egg rings in the frying pan and evenly spread the batter between the 4 rings
• Cook for 2-3 minutes until golden
• Remove the egg ring and flip the pancakes and cook for another 1-2 minutes until golden

Sauce Method:

• Place all the ingredients in a small saucepan and bring to the boil
• Reduce the heat and simmer for 15 minutes stirring regularly and mashing with a fork while cooking
• Add a touch more water as necessary 

Nutritional Value per pancake:

• Calories: 116
• Total fats: 6g
• Total carbohydrates: 4.5g
• Protein: 9.3g

Nutritional Value per sauce portion:

• Calories: 10
• Total fats: 0g
• Total carbohydrates: 2.8g
• Protein: 0.1g

Recipe Notes:

• Store covered in the fridge for a maximum of 3 days
• This recipe is freezer friendly to be consumed within 6 months
• Picture shown also serves with a tablespoon of vanilla yoghurt.

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.

Breakfast Cups

Makes: 21

Ingredients:

• 300g bacon, diced
• 200g zucchini, grated
• 120g onion, finally diced
• 250g tomato, diced
• 1 long red chilli, finely diced
• 6 garlic cloves, finely grated
• 25g fresh parsley, shredded
• 300g cheese, grated
• 3/4 cup natural protein powder
• 1/2 cup lentil flour
• 12 eggs, lightly beaten
• 3/4 cup milk

Method:

• Preheat oven to 180 degrees Celsius and lightly spray 21 silicon muffin cups
• Combine all ingredients until well mixed 
• Evenly spread the mixture between the prepared muffin cups
• Bake for 25 minutes
• Allow to cool in the tray for 15 minutes before removing to cool completely on a wire rack 

Nutritional Value per cup:

• Calories: 202
• Total fat: 10.1g
• Total carbohydrates: 6.3g
• Protein: 20.2g

Recipe Notes:

• Store covered in the fridge for a maximum of 5 days
• This recipe is freezer friendly to be consumed within 6 months

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.

Weetbix Donuts/Muffins 

Ingredients:

• 5 weetbix biscuits
• 1 cup milk
• 1 cup unsweetened Apple puree
• 1/4 cup maple syrup or rice malt syrup
• 1/4 cup vegetable oil
• 2 eggs
• 1 teaspoon vanilla
• 1 1/2 cups sultanas 
• 1 cup SR flour
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon baking soda 
• 1/2 teaspoon cinnamon 

Method:

• Crush the weetbix biscuits and top with the milk, set aside to soak for 60 minutes
• Preheat oven to 180 degrees Celsius and prepare your preferred cooking tray
• Add the Apple puree, syrup, oil, eggs and vanilla to the weetbix mixture and mix until well combined
• Place the sultanas in a seperate bowl and cost with the flour, baking powder and cinnamon 
• Pour the wet mixture into the dry mixture and combine until just combine
• Spoon the mixture into the prepared trays and cook accordingly:
• Mini muffins: 12-15 minutes
• Standard muffins: 25-30 minutes
• Donuts: 15-20 minutes
• Allow to cool in the tray for 15 minutes before transferring to a wire rack to cool

Recipe Notes:

• Store in an air tight container under 27 degrees for a period of 5 days
• This recipe is freezer friendly to be consumed within 6 months 

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.