Protein Hotcakes

Protein Hotcakes
Makes: 2 large or 4 small


Ingredients:

  • 2 egg whites
  • 1 scoop (30g) vanilla protein powder
  • 1/4 cup almond meal
  • 1/2 teaspoon baking powder
  • 1 tablespoon milk

Method:

  • Using electric mixers to beat the egg whites until you have stiff peaks
  • Fold through the remaining ingredients gently until well combined
  • Using a heavy based frying pan over a medium heat heat some cooking spray
  • Pour the batter into the frying pan, half the batter for large Hotcakes for 1/4 of the batter for small Hotcakes
  • Allow to become golden and until bubbles appear on the surface, approximately 1-2 minutes
  • Flip the Hotcakes gently and cook for another 1-2 minute until golden both sides

Nutritional Value per Hotcake (4):

  • Calories: 84
  • Total fats: 3.9g
  • Total carbohydrates: 2g
  • Sugars: 0.6g
  • Protein: 10.3g

Recipe Notes:

  • Store in an air tight container for up to 2 day
  • Batter can be also stored covered in the fridge for up to 2 days
  • The cooked Hotcakes are freezer friendly to be consumed within 5 months
  • Picture shows a large hotcake served with Passionfruit Protein Butter, strawberry with a drizzle of maple syrup and a sprinkle of pistachios.
  • 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

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

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.



Blueberry Protein Muffins

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.



Chai Spiced Protein Mini Cheesecakes

Chai Spiced Protein Mini Cheesecakes

Makes: 12


Base ingredients:

  • 1/2 cup almond meal
  • 1 scoop vanilla protein powder
  • 1 teaspoon xylitol
  • 1/4 cup coconut oil, melted 

Cheesecake ingredients:

  • 300ml thickened cream
  • 2 teaspoon gelatine 
  • 125g extra light cream cheese
  • 2 teaspoons xylitol 
  • 2 scoops vanilla protein powder 
  • 1 teaspoon cinnamon
  • 1/2 teaspoon nutmeg
  • 1/2 teaspoon ground ginger
  • 1/2 teaspoon all spice
  • 1/2 teaspoon cardamom
  • 1/4 teaspoon ground cloves

**Xylitol can be replaced with any natural or artificial low calorie sweetener of your choice.

Method:

  • To prepare the base mix the dry ingredients in a small mixing bowl then make a well in the centre 
  • Add the coconut oil and use a knife to mix well
  • Evenly split the mixture across the mini cheesecake tray pressing the mixture down with your fingertips to firmly compact the base
  • Refrigerate while you prepare the filling
  • To prepare the filling use electric beaters to whip the cream and set aside
  • Dissolve the gelatine in 2 tablespoons of boiling water
  • Add the cream cheese, xylitol, spices and protein powder to the gelatine and process until smooth 
  • Use a spatula to fold the spiced cream cheese mixture through the whipped cream
  • Once combined evenly spoon the cheesecake mixture over the bases and chill for a maximum of 4 hours but preferably overnight.

Nutritional Value per mini cheesecake:

  • Calories: 201
  • Total fat: 14.7g
  • Total carbohydrates: 5.8g
  • Sugars: 1.5g
  • Protein: 10.1g

Recipe Notes:

  • Store covered in the fridge for a maximum of 5 days
  • This recipe is freezer friendly to be consumed within 3 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.



After Dinner Mint Mini Cheesecake

After Dinner Mint Mini Cheesecake

Makes: 12


Base Ingredients:

  • 1/2 cup almond meal
  • 1 (30g) scoop chocolate protein powder
  • 1 teaspoon xylitol*
  • 1/4 cup coconut oil, melted

Cheesecake Ingredients:

  • 300ml heavy cream
  • 3 teaspoons gelatine
  • 125g extra light cream cheese
  • 2 scoops (60g) vanilla protein powder 
  • 1 scoop (30g) chocolate protein powder
  • 2 teaspoon peppermint essence
  • Green food colouring, optional

Method: 

  • To prepare the base mix all the ingredients into a small mixing bowl until well combined 
  • Spread the mixture evenly into the 12 bases of a mini cheesecake pan and press down firmly 
  • Place the cheesecake pan in the fridge while you prepare the cheesecake filling
  • Whip the cream until it forms soft peaks then set aside 
  • Dissolve the gelatine in 1 tablespoon of boiling water 
  • Add the gelatine mix and cream cheese into a bullet blender and process until smooth
  • Fold the cream cheese mixture through the whipped cream until well combined
  • Split this into 2 uneven portion
  • Into the smaller portion (approximately one third of the cream mixture) add in the scoop of chocolate protein powder and beat lightly with the electric beaters until just combined
  • Spoon the mixture evenly between the base of 12 wells in the cheesecake pan
  • Place in the fridge while you prepare the remaining cheesecake filling
  • Into the larger position add the 2 scoops vanilla protein powder, peppermint essense and the food colouring and lightly beat until just combined and until you achieve your desired colour
  • Spoon the mixture evenly on top of the chocolate cheesecake mixture 
  • Refrigerate for a minimum of 4 hours but preferably overnight before serving

Nutritional Value per Mini Cheesecake:

  • Calories: 215
  • Total fat: 16.8g
  • Total carbohydrates: 3.2g
  • Protein: 12.6g

Recipe Notes:

  • Picture shown has the mini cheesecake topped with crushed peppermint crisp that is not included in the nutritional information 
  • Store in an air tight container in the fridge 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.



Vanilla Protein Slab Cake

Vanilla Protein Slab Cakes

Makes: 20 portions


Ingredients:

  • 2 eggs
  • 1/3 cup egg whites
  • 1 cup milk
  • 1/3 cup maple syrup 
  • 2 scoops (60g) vanilla protein powder 
  • 3/4 cup coconut flour 
  • 2 teaspoons baking powder 
  • 1/2 teaspoon baking soda 
  • 1/2 teaspoon salt

Method: 

  • Preheat oven the 170 degrees Celsius and prepare a brownie tin by spraying and lining with baking paper
  • Place the eggs, egg white, milk, syrup and protein powder and use electric beaters to beat the mixture until light and foamy 
  • Add in the remaining ingredients and beat on a low speed until just combined
  • Pour the batter into the prepared brownie tin and bake for 20-25 minutes or until a cake skewer comes out clean 
  • Allow to cool in the tin for 20 minutes before transferring to a wire rack to cool completely.

Nutritional Value per Portion:

  • Calories: 57
  • Total fat: 1.3g
  • Total carbohydrates: 6.7g
  • Protein: 4.5g

Recipe Notes: 

  • Store in an airtight 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.



Lemon Curd Mini Cheesecakes

Lemon Curd Mini Cheesecakes

Makes: 12 Mini Cheesecakes & 4 mousse cups




Base Ingredients: 

  • 1/2 cup almond meal
  • 1 (30g) scoop vanilla protein powder
  • 1 teaspoon xylitol
  • 1/4 cup coconut oil, melted

Lemon Curd Mousse Ingredients:

Method: 

  • To prepare the base mix all the ingredients into a small mixing bowl until well combined 
  • Spread the mixture evenly into the 12 bases of a mini cheesecake pan and press down firmly 
  • Place the cheesecake pan in the fridge while you prepare the Mousse filling
  • Whip the cream until it forms soft peaks then set aside 
  • Dissolve the gelatine in 1 tablespoon of boiling water 
  • Add the gelatine mix, cream cheese, protein powder and lemon curd into a bullet blender and process until smooth 
  • Fold the Curd mixture through the whipped cream until well combined
  • Spoon the mixture evenly between the 12 wells in the cheesecake pan
  • Spoon the extra mixture evenly into 4 muffin cups
  • Refrigerate for a minimum of 4 hours but preferably overnight before serving

Nutritional Value per Cheesecake: 

  • Calories: 188
  • Total fat: 15.5g
  • Total carbohydrates: 5.5g
  • Protein: 11.1g

Nutritional Value per Mousse Cup: 

  • Calories: 127
  • Total fat: 8.3g
  • Total carbohydrates: 4.3g
  • Protein: 7.8g

Recipe Notes:

  • Store in an air tight container in the fridge 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.



Chocolate Hazelnut Mini Cheesecakes 

Chocolate Hazelnut Mini Cheesecakes 

Makes: 12 Mini Cheesecakes 


Base Ingredients:

  • 90g hazelnuts 
  • 1 scoop (30g) chocolate protein powder 
  • 2 teaspoons xylitol 
  • 1/4 cup coconut oil, melted

Cheesecake Ingredients:

  • 2 teaspoons gelatine 
  • 220g extra light cream cheese 
  • 2 scoops (60g) chocolate protein powder 
  • 2 teaspoons xylitol 
  • 1 teaspoon vanilla
  • Pinch salt
  • 3/4 cup thickened cream

Method:

  • Place the hazelnuts in a high powered blender and process until in a meal like consistency 
  • Take out 2 teaspoons of the hazelnut meal and set aside
  • In a small mixing bowl add the remaining ingredients and mix well with a butter knife
  • Evenly spread the base mixture between the 12 mini cheesecake bases and use your fingers tips to press down well
  • Place in the refrigerator while you prepare the topping
  • To prepare the cheesecake topping place 1 tablespoon of boiling water and gelatine in a blender and process until dissolved
  • Add in the cream cheese and blender
  • Add in the protein powder, xylitol, vanilla and salt blending until smooth then set aside
  • Place the thickened cream in a clean dry bowl and beat with electric beaters until beaten to form soft peaks
  • Fold the chocolate mixture into the whipped cream with a spatula until just combined
  • Evenly top the bases with the filling then lightly sprinkle with the reserved ground Hazelnut 
  • Refrigerate for a minimum of 4 hours but preferably overnight.

Nutritional Value per Cheesecake:

  • Calories: 148
  • Total fats: 14.4g
  • Total carbohydrates: 3.7g
  • Protein: 10.4g

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 Chocolate protein powder
  • 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.



Cheeky Chocolate Cake

Cheeky Chocolate Cake 

Makes: 1 x 18cm round cake


Ingredients:

  • 250g butternut pumpkin, finely grated 
  • 2 eggs, lightly beaten
  • 1/4 cup maple syrup
  • 1/4 cup rice malt syrup
  • 1 teaspoon vanilla extract
  • 1/2 cup melted nuttalex or coconut oil
  • 2 teaspoons baking powder 
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 3/4 cup cacao
  • 1/4 cup coconut flour 

Recipe:

  • Preheat oven to 180 degrees Celsius and prepare an 18cm springform tin by lining with baking paper and spraying with cooking spray
  • Combined the pumpkin, eggs, syrups, vanilla and melted nuttalex on a large mixing bowl and combine well
  • Place the remaining ingredients into a sieve and sift over the pumpkin mixture
  • Use a spatula to mix until well combined
  • Pour into the prepared cake tin and bake for approximately 35 minutes until the edges have pulled away from the edges and a cake skewer comes out clean
  • Allow to cool in the tin for 15 minutes before removing from the 10 gently transferring to your serving plate


Recipe Notes:

  • Store in an airtight container below 27 degrees for a maximum of 5 days
  • This recipe is freezer friendly to be consumed within 6 months
  • Picture shown has the cake dusted with cacao powder
  • Recommended to serve with a dollop of coconut yoghurt and some fresh 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.