Low Carb Chocolate Cupcakes

Makes: 6

Ingredients:

3/4 cup almond flour
1 teaspoon baking powder
2 tablespoons cocoa
2 tablespoons stevia
1/2 teaspoon instant coffee powder
1 egg
1 teaspoon vanilla
3 tablespoon melted butter
2 tablespoon milk

Method:

Preheat the oven to 160 degrees Celsius and line a muffin tray with 6 cupcake liners
Mix all the dry ingredients together in a mixing bowl
In a second mixing bowl whisk together all the wet ingredients
Fold the wet ingredients into the dry ingredients until just combined
Divide the mixture evenly into the 6 cupcake liners
Bake for 20-25 minutes or until a cake skewer comes out clean

Nutritional Value per Cupcake:

Calories: 95
Total fat: 8.6g
Total carbohydrates: 2.3g
Total sugar: 0.2g
Protein: 2.5g

Recipe Notes:

Store in an airtight container for up to 5 days
This recipe is freezer friendly to be consumed within 6 months

Mushroom and Bacon Wonton Quiches

Makes: 15

Ingredients:

15 wonton wrappers
8 eggs
150g sour cream
1/2 cup grated Parmesan
1/2 cup grated mozzarella
2 garlic cloves
1/3 leek, halved and finely shredded
250g lean bacon
150g button mushrooms

Method:

Preheat the oven to 180 degrees Celsius
Add the eggs, sour cream, cheeses and garlic into a bowl and stir until well mixed
Chop the bacon and mushroom into even sized pieces and add into the egg mix with the shredded leek, stirring until well combined
Line each muffin cup with a Wonton wrapper and fill with approximately 1/3 cup of mixture until level with the top of the muffin tray
Bake for 25-30 minutes or until golden and cooked through
Allow to cool in the muffin tray for 5-10 minutes before transferring to a wire rack to cool completely or before enjoying.

Nutritional Value per Quiche:

Calories: 110
Total fat: 5.7g
Total carbohydrates: 5.5g
Sugar: 0.4g
Protein: 9.9g

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.

Chicken & Asparagus Wonton Quiches

Makes: 14

Ingredients:

14 wonton wrappers
8 eggs
150g sour cream
1/2 cup grated Parmesan
1/2 cup grated mozzarella
2 garlic cloves
1/3 leek, halved and finely shredded
250g roast chicken
1 bunch (7 spears) fresh asparagus

Method:

Preheat the oven to 180 degrees Celsius
Add the eggs, sour cream, cheeses and garlic into a bowl and stir until well mixed
Shred the chicken finely, snap the ends off the asparagus spears and slice finely into Discs
Add the shredded leek, chicken & asparagus into the egg mix and stir until well combined
Line each muffin cup with a Wonton wrapper and fill with approximately 1/3 cup of mixture until level with the top of the muffin tray
Bake for 25-30 minutes or until golden and cooked through
Allow to cool in the muffin tray for 5-10 minutes before transferring to a wire rack to cool completely or before enjoying.

Nutritional Value per Quiche:

Calories: 125
Total fat: 7g
Total carbohydrates: 5.2g
Sugar: 0.2g
Protein: 10.1g

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.

Protein Banana Bread

Makes: 10 portions

Ingredients:

3 bananas
2 eggs
1/2 cup milk
1/4 cup sugar free maple syrup
3 scoops (90g) vanilla protein powder
1/4 cup coconut flour
2 teaspoons baking powder
1 teaspoon cinnamon
1/2 teaspoon nutmeg
Pinch salt

Method:

Preheat the oven to 180 degrees Celsius and prepare a loaf tin by spraying with cooking spray and lining with baking paper
Break the bananas up into even sized pieces and mash with a fork or potato masher
Add in the eggs, sugar free maple syrup and milk mixing until well combined
In a second mixing bowl combine the protein powder, coconut flour, baking powder, cinnamon, nutmeg and salt mixing until well combined
Add the dry mixture into the wet mixture and fold through until well combined
Pour the batter into the prepared tin and bake for 30 minutes in the oven
Cover loosely with alfoil and cook for another 20-30 minutes until a cake skewer comes out clean.
Allow to cool in the tin for 10 minutes before transferring to a wire rack to cool completely.

Nutritional Value per portion:

Calories: 100
Total fat: 1.6g
Total carbohydrates: 11.6g
Sugars: 6g
Protein: 10.1g

Recipe Notes:

Store in an air tight container in the fridge for up to 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 holly10 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.

Fruity Oat Bar

Makes: 10 bars

Ingredients:

3 bananas
1/2 cup unsweetened apple purée
2 eggs
3 scoops (90g) vanilla protein powder
1 cup quick oats
1 tablespoon coconut flour
1 teaspoon cinnamon
1/2 teaspoon nutmeg
Pinch salt

Method:

Preheat the oven to 180 degrees Celsius and prepare a brownie tin by spraying with cooking spray and lining with baking paper
Peel the banana and roughly break up into even sized pieces and mash using a fork or potato masher
Add in the apple puree and egg mixing until well combined
Add in the remaining ingredients and stir through until well combined
Pour the batter evenly into the prepared tin
Bake for 20-25 minutes until golden and set
Remove from the oven and allow to sit for 10 minutes before transferring to a wire rack to cool completely
Cut into 12 even sized pieces

Nutritional Value per portion:

Calories: 122
Total fat: 1.8g
Total carbohydrates: 16.4g
Sugars: 5.7g
Protein: 10.8g

Recipe Notes:

Store in an airtight container in the fridge 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 holly10 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.

Nutberry Bars

Makes: 16 bars

Ingredients:

2 bananas, ripe bananas
2 apples, cored and grated
2 eggs
4 tablespoons melted coconut oil
1/3 cup milk
1 & 1/2 cup rolled oats
3 scoops (90g) vanilla protein powder
1 tablespoon cinnamon
2 tablespoons chia seeds
1 cup mixed nuts, chopped
1 cup frozen berries, chopped
1/2 cup dried goji berries

Method:

Preheat the oven to 180 degrees Celsius and line a slice tray with baking paper and spray with cooking tray
Peel and break up the bananas then mash with a fork
Add in the eggs, coconut oil, milk and grated apple and mix until well combined
Add in the remaining ingredients and mix until just combined
Pour into the prepared slice tin evenly pressing down
Bake for 30-35 minutes until golden and a cake skewer comes out clear
Allow to cool in the slice tin for 20 minutes before transferring to a wire rack to cool completely
Slice into even sized pieces with a bread knife.

Nutritional Value per portion:

Calories: 182
Total fats: 9.5g
Total carbohydrates: 18.7g
Sugars: 7.5g
Protein: 7.8g

Recipe Notes:

Store in an airtight container in the fridge 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 holly10 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.

Coffee Protein Balls

Makes: 6

Ingredients:

100g pitted dates
2 scoops (60g) coffee protein powder
1/2 cup cashews
1/4 cup coconut flour
2 tablespoons melted coconut oil

Method:

Place the dates in a heatproof bowl and cover with boiling water for 15-20 minutes
Drain the liquid ensuring you keep and set aside the liquid
Place the soaked dates, protein powder, cashews and coconut flour in a food processor and blend until you get a meal like texture
Add in the coconut oil and pulse a couple times until well blended
Add in the reserved date soaking water 1/2 teaspoon at a time until you have added enough until the mixture can be squashed and moulded into balls
Divide the mixture into 6 equal portions and form the balls
Place in the fridge for 2 hours to set before consuming

Nutritional Value per Ball:

Calories: 150
Total fats: 5.1g
Total carbohydrates: 16.7
Sugars: 11.8g
Protein: 10.6g

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 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 holly10 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.

Nuts about Banana Protein Cookies

Nuts and Banana Protein Cookies

Makes: 12

Ingredients:

1 banana
200g smooth natural peanut butter
2 scoops (60g) vanilla protein powder
1 egg
2 tablespoons milk

Method:

Preheat the oven to 180 degrees Celsius and line a tray with baking paper
Break up the banana and mash with a fork, for best result use an “old” banana
Add in the peanut butter, protein powder and egg mixing well until combined
Gradually add in the milk until you have a smooth sticky dough, the amount of milk used will vary depending on the viscosity of the peanut butter used
Spoon 12 even tablespoons of mixture into the baking tray and flatten slightly with the back of a wet spoon
Bake for 15 minutes, remove from the oven and allow to sit for 10 minutes before transferring to a wire rack to cool completely.

Nutritional Value per Cookie:

Calories: 134
Total fats: 8.2g
Total carbohydrates: 4.6g
Sugars: 2.5g
Protein: 10g

Recipe Notes:

• Store in an air tight container in the fridge for up to 7 days……if they last that long!!

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 holly10 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 Pancake

Makes: 2

Ingredients:

1 egg white
2 tablespoons milk
1 scoop (30g) vanilla protein powder
1 tablespoons almond meal
1 teaspoon baking powder

Method:

Whisk the egg white until light, fluffy and aerated
Add the remaining ingredients and fold through until just combined
Allow to sit for 5 minutes and the quickly stir again
Place half of the batter in a mini frying pan that has been spray with cooking spray and cook over a medium low heat until the mixture bubbles through, approximately 2 minutes
Gently flip the pancake and cook for another 1-2 minutes
Turn the pancake out onto your serving plate
Top the pancake with your choice of topping, picture shown has served with high protein yoghurt, fresh berries and sugar free maple syrup.

Nutritional Value per pancake (pictured toppings not included):

Calories: 96
Total fats: 2.2g
Total carbohydrates: 2g
Sugars: 0.8g
Protein: 16.1g

Recipe Notes:

Best served fresh
Store the batter covered in the fridge for up to 3 days, gently mix the batter before cooking after being stored
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 Veggie Muffins

Protein Veggie Muffins

Makes: 12

Ingredients:

80g carrot, grated
80g zucchini, grated
80g Pumpkin, grated
1 small onion, finely diced
1 garlic clove, finely diced
125g creamed corn
1/2 cup grated cheese
1/2 cup ricotta cheese
2 egg, lightly beaten
3 scoops (90g) pure protein powder
1 cup wholemeal SR flour
1 teaspoon baking powder
Salt & pepper, to taste

Method:

Preheat the oven to 180 degrees Celsius and prepare a 12 hole silicon muffin tray by lightly spraying with cooking spray
Add all the ingredients into a mixing bowl and stir until well combined
Spoon the mixture evenly between the 12 muffin holes and bake for 25-30 minutes until golden brown and a cake skewer comes out clean.
Allow to cool in the muffin tray for at least 10 minutes before transferring to a wire rack to cool completely
Delicious served cold or warm with some cream cheese.

Nutritional Value per muffin:

Calories: 130
Total fats: 4.3g
Total carbohydrates: 10.6g
Sugars: 1.6g
Protein: 11.5g

Recipe Notes:

Store in an air tight container below 27 degrees 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.