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.

Protein Almond Bread

Makes: 24

Ingredients:

• 1/2 cup egg whites
• 3 scoops (90g) pure protein powder
• 1/4 cup low calorie sweetener
• 3 tablespoons coconut flour
• 1 tablespoon sugar free maple syrup
• 1 tablespoon almond milk
• 250g almonds

Method:

• Preheat oven to 180 degrees Celsius.

• Beat egg whites with an electric beater until soft peaks are formed then gradually add sweetener and beat until all dissolved and finally gently fold in the protein powder, coconut flour, syrup and almonds using a spatula.

• Spread mixture into a greased log tin and bake for 180 degrees for 30 minutes.

• Remove from the loaf tin and allow to fully cool on a wire rack.

• Cut the entire loaf into very thin slices, this is easiest when using an electric knife.

• Place slices in a single layer onto oven trays and bake at 150 degrees Celsius for 30-35 minutes or until dry and crisp.

Nutritional Value per slice:

• Calories: 81
• Total fats: 5.4g
• Total carbohydrates: 3G
• Sugars: 0.9g
• Protein: 5.7g

Recipe Notes:

• Store in an air tight container for up to 2 weeks
• This recipe is not freezer friendly well fully prepared but the slices can be frozen prior to the second bake and to complete the final cooking process once defrosted.
• Almond milk can be interchanged with any milk of your preference.
• 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)

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.

Lemon Panna Cotta

Makes: 6

Ingredients:

• 1 satchel of diet lemon jelly
• 1 cup boiling water
• 170g natural high protein yoghurt
• 80ml milk
• 2 scoops (60g) vanilla protein powder

Method:

• Place the jelly crystals in a heat proof bowl and add the boiling water mixing until well combined and all jelly crystals have dissolved, set aside to cool slightly(approximately 5 minutes)
• Add the yoghurt, milk and protein powder into a blender and process until foamy and well combined
• Pour the milky mixture into the jelly crystals and mix until well combined
• Place a silicon muffin tray on a secure base or baking tray and pour the Panna Cotta mixture evenly between 6 muffin holes
• Place in the fridge to set for a minimum of 4 hours but preferably overnight
• To serve, gently turn the Panna Cotta out directly onto your serving plate, you will not be able to move the Panna Cotta once it has been removed from the mould.

Nutritional Value per portion:

• Calories: 60
• Total fat: 0.3g
• Total carbohydrates: 1.7g
• Sugars: 1.1g
• Protein: 11.8g

Recipe Notes:

• Store in the silicon muffin tray in the fridge covered with plastic wrap until you are ready to served 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.

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

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.

Chocolate Protein Panna Cotta

Makes: 6

Ingredients:

• 1 & 1/2 teaspoons powdered gelatine
• 1/2 cup boiling water
• 170ml Chobani natural yoghurt
• 1 scoop (30g) chocolate protein powder
• 1 tablespoon cacao
• 1 teaspoon of stevia (or any low calorie sweetener of your choice)

Method:

• Place the gelatine in a small heat proof mixing bowl with the boiling water and whisk with a fork until well combined
• In a large mixing bowl add the yoghurt, protein powder, cacao and stevia and whisk until well combined and smooth
• Gradually pour in the gelatine mixture continually whisking until well combined and smooth with no lumps
• Pour the mixture gently between 6 invisibly ramekins or silicon muffin cups
• Place in the fridge for a minimum of 4 hours but preferably overnight to set
• To plate the Panna Cotta place the ramekin of silicon muffin cup into a bowl or plate of boiling water for a few seconds to loosen on the outside
• Turn the Panna Cotta on to your serving plate and enjoy

Nutritional Value per Panna Cotta:

• Calories: 36
• Total fats: 0.2g
• Total carbohydrates: 1.6g
• Sugars: 0.7g
• Protein: 7.6g

Recipe Notes:

• Store in the ramekin and/or silicon muffin cup in the fridge for up to 5 days, turn out as you wish to serve.
• This recipe is not freezer friendly
• Add more stevia (or low calorie sweetener of your choice) to suit your flavour preferences
• Picture shown has the Panna Cotta served with shaved dark chocolate and some marscapone
• 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.

Protein Cranberry & Pistachio Biscotti

Makes: 22 slices 

Ingredients:

• 4 egg whites
• 3 scoops (90g) vanilla protein powder
• 1/2 cup almond meal
• 1/4 cup stevia (or low calorie sweetener of your choice)
• 3/4 cup dried cranberries
• 3/4 cup pistachio kernels
• 1 tablespoon milk

Method:

• Preheat the oven to 150 degrees Celsius and prepare a loaf tin by spraying with cooking spray and lining with baking paper
• Using the electric beaters to beat the egg whites until you have stiff peaks
• Add in all remaining ingredients and fold through using a spatula
• Once it’s is fully combined without over mixing pour the batter into the prepared tin
• 
• Bake for 35 minutes until golden
• Allow to cool in the cake tin for 10 minutes before removing to completely
• Using and electric knife slice the loaf into 1/2-3/4cm thick slices
• Lay the slices flat on a baking tray
• 
• Bake at 150 degrees Celsius for 20-25 minutes or until dry and crisp.
• Allow to cool on a wire rack

Nutritional Value per slice:

• Calories: 69
• Total fats: 2.5g
• Total carbohydrates: 8.4g
• Sugars: 3.4g
• Protein: 6.7g

Recipe Notes:

• Store in an airtight container below 27 degrees for a maximum of 7 days
• The loaf before the second bake is freezer friendly however the final product 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.