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.

Sticky Date Protein Muffin

Makes: 10 muffins

Ingredients:

200g pitted dates, chopped
100g Walden farms no added sugar caramel dip
2 eggs
1/2 cup milk
3 scoops (90g) pure protein powder
1/4 cup coconut flour
1/2 cup almond meal
2 teaspoons baking powder

Method:

Chop the dates into even sized pieces and set aside
Place the eggs, caramel dip and milk into a mixing bowl and whisk together
Add in the chopped dates and mix well
Stir the protein powder, coconut flour, almond meal and baking powder together and mix until well combined
Fold the dry mixture into the wet mixture and set aside
Preheat your oven to 180 degrees Celsius and spray a silicon muffin tray with cooking spray
When the oven has come to 180 degrees remix the batter so it is well combined then spoon evenly into 10 muffin wells
Bake for 15-20 minutes until golden or a cake skewer comes out clean and dry
Once cooked allow to cool on a wire cooling wrap before enjoying

Nutritional Value per muffin:

Calories: 162
Total fat: 4.9g
Total carbohydrates: 18.5g
Sugars: 16.1g
Protein: 11.4g

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 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.

Baked Passionfruit Protein Cheesecake

Makes: 6

Ingredients:

125g cream cheese
160g Passionfruit YoPro yoghurt
1 egg
2 scoops (60g) vanilla protein powder
1 teaspoon stevia (optional)
6 teaspoons Passionfruit pulp

Method:

Preheat the oven to 160 degrees Celsius and place a silicon muffin tray on a baking tray
Place the cream cheese, yoghurt, egg, protein powder and stevia in a blender or food processor and blend until perfectly smooth
Pour the mixture evenly between the six wells in silicon muffin tray
Spoon in a teaspoon of Passionfruit pulp into each muffin cup
Bake for approximately 15-20 minutes until the outside edge is set with a gentle wobbled in the middle
Allow to cool for 30 minutes before placing in the fridge for a minimum of 2 hours to set.

Nutritional Value per cheesecake:

Calories: 144
Total fat: 7.6g
Total carbs: 3.2g
Sugars: 2.2g
Protein: 13.8g

Note: nutritional Value does not included the Passionfruit topping in the picture

Recipe Notes:

Store in an airtight container in the fridge for up to 5 days
This recipe is freezer friendly however best served fresh
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 Brownie

Makes: 3

Ingredients:

12 squares sugar free dark chocolate (approx 45g)
1 1/2 teaspoon coconut oil
1 egg yolk
1 scoop (30g) chocolate protein powder
1 tablespoon coconut flour
3 tablespoons milk

Method:

Preheat the oven to 160 degrees Celsius and gently spray 3 wells of a silicon mini loaf tray
Break the chocolate up into squares and place in a microwave proof bowl
Heat the chocolate in 15 second increments stirring well between until just melted
Add in the coconut oil and stir through until the oil is melted
Add the egg yolk and whisk until smooth
Add in the remaining ingredients and stir until you have a thick smooth batter
Pour evenly between the prepared tray
Bake for 12-15 minutes until just baked or slightly under baked if you prefer them slightly chewy
Allow to cook slightly before removing from the mini loaf tray
Delicious served cold or warm.

Nutritional Value per serve:

Calories: 115
Total fats: 6.4g
Total carbohydrates: 3.2g
Sugars: 1.3g
Protein: 10.7g

Recipe Notes:

Store in an airtight container under 27 degrees for a maximum of 2 days
This recipe is freezer friendly but best served warmed after defrosting
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.

Christmas Cake (protein enriched)

Christmas Cake (protein enriched)

Makes: 12 portions

Ingredients:

250g mixed dried fruit
1 & 1/2 cups milk (of your choice)
150g mixed chopped nuts
3 scoops (90g) chocolate protein powder
1/4 cup coconut flour
1 teaspoon baking powder

Method:

Place the dried fruit in a mixing bowl and cover with 1 cup of milk and soak overnight
Preheat oven to 170 degrees Celsius and prepare either a 6 silicon muffin tray or 2 miniature spring form pans by spraying with cooking spray
Add the chopped nuts, protein powder, coconut flour, baking flour and remaining 1/2 cup of milk to the mixing bowl
Mix with a spatula until well combined
Evenly spoon into the prepared cooking vessels
Bake for 20 minutes for the muffin tray or 25-30 minutes for mini cakes
Allow to cook in the Cake tin for 15 minutes before transferring to a wire rack to cool completely.

Nutritional Value per portion:

Calories: 176
Total fat: 6.7g
Total carbohydrates: 17g
Sugars: 9.6g
Protein: 11g

Recipe Notes:

Store in an airtight container storing under 27 degrees for a maximum of 5 days
This recipe is freezer friendly, to be consumed in 6 months
Also delicious served warm with custard or ice cream
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.

Lauren’s Surprise Cupcake

Lauren’s Surprise Cupcake

Makes: 10

Ingredients:

4 scoops (120g) chocolate protein powder
1/4 cup coconut flour
1/4 cup cacao
1/3 cup low calorie sweetener
3 teaspoons baking powder
1 teaspoon salt
2 eggs, lightly beaten
1 1/4 cup milk
1/4 cup sugar free maple syrup
2 teaspoons vanilla paste
5 squares of dark Lindt chocolate, halved

Method:

Preheat the oven to 180 degrees Celsius and line a muffin tray with cupcake liners gently spraying the inside with cooking spray
Place all the dry ingredients, except for the chocolate squares, into a large mixing bowl and combine well
Place all the wet ingredients into a small mixing bowl and whisk together
Pour the wet mixture into the dry mixture and mix with a spatula or wooden spoon until just combined
Allow the batter for 10 minutes and then stir the mixture again
Divide the batter into 2 even portions, use one portion to evenly spread the batter across the 10 Cupcake liners
Place a piece of chocolate while gently on top of the batter
Use the remaining batter pouring gently on top of the chocolate pieces
Bake for 15 minutes or until the cake skewer comes out clean.

Nutritional Value per Cupcake:

Calories: 115
Total fat: 4.5
Total carbohydrates: 5.7g
Sugars: 2.5g
Protein: 13.8g

Recipe Notes:

Store in an air tight container below 27 degrees for a maximum of 3 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.

Honeycomb Protein Cheesecakes

Honeycomb Protein Cheesecakes

Makes: 12 mini cheesecakes

Base Ingredients:

1/2 cup almond meal
1 scoop (30g) Chocolate protein powder
1 teaspoon stevia (or low calorie sweetener of your choice)
1 tablespoon cacao
1 tablespoon coconut oil, melted
Up to 2 tablespoons water

Topping ingredients:

1/4 cup boiling water
2 teaspoons gelatine powder
300ml thickened cream
125g cream cheese
1 tablespoon stevia (or low calorie sweetener of your choice)
3 scoops (90g) honeycomb protein powder

Method:

To prepare the base mix the almond meal, chocolate protein powder, stevia and cacao until well mixed
Add in the melted coconut oil and stir
Gradually add water 1/2 teaspoon at a time until the mixture just comes together to form a ball
Divide the mixture into 12 even portions and press into the bases of your mini cheesecake tin
Place in the fridge for 20 minutes to set slightly
To prepare the topping mix the gelatine powder into the boiling water and mix until completely dissolved, set aside to cool slightly
In a large mixing bowl use electric beaters to beat the cream until peaks form
In a second mixing bowl use the same beaters to mix the cream cheese, protein powder and stevia until well combine, slowly pour in the gelatine mix until continue to beat until evenly mixed through
Using a spatula fold the honeycomb cream cheese mixture through the whipped cream until just combined
Spoon the mixture evenly over the top of the bases
Refrigerate for a minimum of 4 hours or until the topping has set.

Nutritional Value per cheesecake:

Calories: 203
Total fat: 15.9g
Total carbohydrates: 2.8g
Sugars: 1.4g
Protein: 12g

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 but best served fresh
Stevia can be replaced with any low calorie sweetener of your choice and can be increase or reduced to suit your palate
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.

Baked Custard Tarts

Makes: 9

Ingredients:

9 wonton wrapper
4 egg yolks
2 scoops (60g) vanilla protein powder
1 teaspoon vanilla bean paste
100ml cold skim milk
1 tablespoon low calorie sweetener
250ml warm skim milk
1/2 teaspoon nutmeg

Method:

Preheat the oven to 180 degrees Celsius
Prepare 9 muffin wells by spraying with cooking spray and lining each well with a wonton wrapper
Place the egg yolks, protein powder, vanilla bean paste, cold milk and sweetener into a blender of food processor and blend until perfectly smooth
Place the warm milk into a mixing bowl and continually whisk the warm milk as you gradually pour the egg yolk mixture in until well combined
Pour the mixture evenly between the prepared wonton wrappers
Lightly sprinkle with nutmeg
Bake for 20-25 minutes until the custard is set
Remove from the oven and allow to cool in the muffin tray for at least 10 minutes before transferring to a wire rack to cool completely.

Nutritional Value per Tart:

Calories: 84
Total fats: 2.2g
Total carbohydrates: 6.8g
Sugars: 2.6g
Protein: 9g

Recipe Notes:

Store in an air tight container in the fridge for a maximum of 5 days
This recipe is not suitable for the freezer
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.

Baked Chocolate Protein Cheesecake

Baked Chocolate Protein Cheesecake

Makes: 8 portions

Ingredients:

200g cream cheese
1/4 cup natural yoghurt
1 espresso shot
1 egg
2 scoops (60g) chocolate protein powder
1 tablespoon cacao
3 teaspoons stevia (or sweetener of your choice)

Method:

Preheat the oven to 160 degrees Celsius and lightly spray two mini springform pans with cooking spray
Place all ingredients into a blender and process until well combined
Pour the batter evenly between the prepared mini pans
Bake for 25-30 minutes or until the outsides are set with a gentle wobble in the middle
Allow to cool to room temperature and then place in the fridge for at least 3 hours to set.

Nutritional Value per portion:

Calories: 104
Total fats: 7.1g
Total carbohydrates: 2.2g
Sugars: 1.1g
Protein: 8.8g

Recipe Notes:

Store in an airtight container in the fridge for a maximum of 5 days
This recipe is best served fresh
Picture shows the cheesecake served with fresh strawberries and mascarpone
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.