Protein Hot Chocolate
Serves: 1

Ingredients:

• 1 cup low fat high protein milk
• 1 teaspoon vanilla extract
• 1/2 scoop (15g) chocolate protein powder
• 1 tablespoon unsweetened cacao
• 1/2 teaspoon low calorie sweetener

Method:

• Place all ingredients into a blender and process until the protein powder is well mixed
• Pour the mixture into a small heavy based saucepan and gradually heat over a low to medium heat continually whisking until it is at your preferred temperature but do not overheat or bring to the boil

Nutritional Value per serve:

• Calories: 192
• Total fats: 3.1g
• Total carbohydrates: 17.1g
• Sugars: 1
• Protein: 25.8g

Recipe Notes:

• To reduce calories use half milk and half water rather than all milk
• 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 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 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.

Protein Jelly 

Makes: 5 portions (approximately 110ml per portion)

Ingredients:

• 1 packet diet jelly
• 4 scoops BODIEz clear protein water powder
• 1 cup water
• 1 cup boiling water

Method:

• Place 1 cup of water in a blender with the protein water powder and process until fully disbursed
• The mixture will be very foamy, allow to sit for 60 minutes or until the foamy has gone
• Add the jelly crystals into a heatproof container and add 1 cup of boiling water whisking until the jelly is fully dissolved
• Add in the clear protein water and whisk until well mixed
• Allow to sit for 10 minutes until the foam has again gone
• Pour into serving bowls and set for 4 hours or preferably overnight before consuming.

Nutritional Value per portion:

• Calories: 56
• Total fat: 0g
• Total Carbohydrates: 0.1g
• Sugars: 0g
• Protein: 13.2g

Recipe Notes:

• Store covered in the fridge for a maximum of 7 days
• This recipe is not suitable for the freezer
• The picture shown uses aeroplane diet lite mango Passionfruit jelly crystals

Chocolate Protein Mousse

Serves: 4 portions (approximately 1/2 cup each)

Ingredients:

• 2 eggs
• 2 scoops chocolate protein powder
• 4 teaspoons xylitol*
• 1 1/2 teaspoons unsweetened cacao
• 4 tablespoons hot water 

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

Method:

• Seperate the eggs and place the whites in a mixing bowl and the yolks in a blender
• Top the yolks with the protein powder, sweetener and cacao and then top with the water, do NOT add the water directly onto the yolks
• Process the chocolate mixture until you have a smooth paste set aside
• Using electric better to beat the egg whites until you get stiff peaks
• Using a spatula to fold in 2 tablespoons of the chocolate paste in at a time folding gently until combined, fold as little as possibly until it is just combined to retain as much air in the whites as possible
• Transfer the Mousse into your serving dishes, top with any additives of your choice and then place in the fridge for 2 hours minimum before serving

Nutritional Value per portion:

• Calories: 104
• Total fat: 2.7g
• Total carbohydrates: 5.2g
• Sugars: 0.2g
• Protein: 16.3g

Recipe Notes:

• Store covered in the fridge for the maximum of 3 days 
• This recipe is not suitable for the freezer
• For chocolate mousse Tarts spoon the mixture into pre-baked wonton wrappers in a muffin tray to create the tart shell
• 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 Protein Balls

Makes: 6

Ingredients:

• 2 scoops (60g) chocolate protein powder
• 1/3 cup coconut flour
• 1/4 cup rolled oats
• 1 tablespoon cacao 
• 1/4 cup coconut oil, melted
• 1 teaspoon vanilla extract
• 2 tablespoons water

Method: 

• Place the protein powder, coconut flour, oats and cacao into a blender and process until the oats are ground and mixture is well combined
• Pour the mixture into a bowl 
• Add the coconut oil, vanilla and 1 tablespoon of water and use a butter knife to mixture until comes together
• Add the remaining water gradually until it starts to form dough balls
• Divide the mixture into 6 even portions and roll into balls
• If desired roll in coconut or chopped nuts

Nutritional Value per Ball:

• Calories: 172
• Total fat: 10g
• Total Carbohydrates: 10g
• Sugar: 0.7g
• Protein: 10.2g

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.

Mini Chocolate Protein Crackles

Makes: 18

Ingredients:

• 4 tablespoons coconut oil, melted
• 2 tablespoons milk
• 2 scoops (60g) chocolate protein powder 
• 1 1/2 teaspoons cacao
• 1 teaspoon maple syrup
• 1 1/2 cups rice bubbles

Method:

• Place 18 mini cupcake liners out on a tray
• Place the rice bubbles in a mixing bowl 
• Place the melted coconut oil, milk, protein powder, cacao and maple syrup in a bullet style blender and process until smooth
• Working very quickly pour the chocolate mixture over the rice bubbles and mix until evenly wel coated 
• Spoon a heaped teaspoon of mixture into the pre-laid out patty pans 
• Place in the fridge to set for at least 60 minutes

Nutritional  Value per crackle: 

• Calories: 52
• Total fats: 3g
• Total carbohydrates: 2.7g
• Sugars: 0.6g
• Protein: 3.2g

Recipe Notes: 

• Store in an airtight container in the fridge for up to 7 days 
• 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.

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.

Chocolate Protein Bars

Makes: 22

Ingredients:

• 2 cups rolled oats
• 4 scoops (120g) chocolate protein powder
• 250g pitted dates
• 1/4 cup maple syrup
• 1/4 cup coconut oil, melted
• 2 tablespoons water
• 1 teaspoon vanilla
• Pinch salt 

Method:

• Line a brownie tin with plastic wrap 
• Place all ingredients in a high powered food processor and blend until the mixture comes together into a ball
• Using damp hands firmly press the mixture into the prepared tin
• Chill for approximately 4 hours until firm
• Slice into even portions with a sharp knife with a hot blade.

Nutritional Value per bar: 

• Calories: 115
• Total fat: 3
• Total carbohydrates: 15.6
• Protein: 6

Recipe Notes:

• Picture shown has the protein bars coated in in shredded coconut, this is not included in the nutritional Value calculations 
• You could also finish with a drizzle of melted dark chocolate 
• Store in an air tight container for 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.

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.