Protein French Toast

Protein French Toast

Makes: 6 portions

French Toast ingredients:

  • 6 slices low carb bread
  • 3 eggs
  • 1/2 cup milk

Yoghurt ingredients:

  • 1 & 1/2 cups natural yoghurt
  • 1 & 1/2 portions vanilla collagen protein powder

Method:

  • Whisk together the eggs and milk until well combined
  • Prepare a heavy based frying pan by spraying with cooking spray and heating over a medium heat
  • Dip a slice of bread both sides into the mixture and place into the frying pan
  • Cook for 2-3 minutes until golden then flip cooking on the others side
  • Set aside and repeat with all slices of bread
  • To make the yoghurt topping simply mix the ingredients together
  • Top your French toast with a 1/4 cup portion of the yoghurt and fresh berries of your choice

Nutritional value per portion:

  • Calories: 249
  • Total fat: 9g
  • Total carbohydrates: 21g
  • Protein: 18g

Recipe Notes:

  • Store in air tight container for up to 7 days

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.



Broccoli and Feta Tortas

Broccoli and Feta Tortas

Makes: 12

Ingredients:

  • 6 eggs
  • 1 cup smooth ricotta
  • 200g danish feta, roughly crumbled
  • 200g broccoli stem, grated
  • 1 small onion, finely diced
  • 1/2 celery stalk, finely diced
  • 1/2 cup grated Parmesan
  • 1/2 cup grated mozzarella cheese
  • 2 garlic cloves, crushed

Method:

  • Preheat the oven to 180 degrees Celsius and prepare 12 silicon muffin cups but lightly spraying
    Place the eggs and ricotta in a large mixing bowl and whisk until thick and creamy like a custard
    Add in the remaining ingredients and stir through until well combined
    Spoon the mixture evenly between the 12 muffin cups
    Bake for 35 minutes or until golden and cooked through, they will be cooked through when firm on the edges with a gently wobble in the middle
    Remove and allow to cool in the trays for 10 minutes before removed to cool on a wire rack completely.

Nutritional Value per Tortas:

  • Calories: 175
  • Total fat: 7g
  • Total carbohydrates: 2.7g
  • Sugar: 0.5g
  • Protein: 11.7g

Recipe Notes:

  • Store in an air tight container in the fridge for a maximum of 3 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.



Breakfast Ham Cups

Breakfast Ham Cups

Makes: 15

Ingredients:

  • 15 round thin slices of ham
  • 8 eggs
  • 1/4 cup natural yoghurt (or cream)
  • 1/2 cup grated cheese
  • 1 small onion, finely diced
  • 1 broccoli stem, grated (approximately 80g)
  • 1 & 1/2 tomatoes, diced
  • 4 mushrooms, diced
  • 4 asparagus spears, thinly sliced
  • 2 garlic cloves, finely diced

Method:

  • Preheat an oven to 180 degrees Celsius and prepare a silicon muffin tray by gently spraying each well
  • Add the eggs, yogurt and cheese to a mixing bowl gently whisking until well combined
  • Add all onion, tomato, mushroom, asparagus and garlic into the egg mixture and mix until well combined
  • Take a slice of ham and line a muffin tray well with the ham and spoon in the egg mixture until just under level with the muffin tray
  • Repeat with the ham slices and mixture until all used
  • Bake for 20-25 minutes until golden and the egg mixture is set, this is indicated by being slightly firm to touch but with a gentle jiggle in the centre.
  • Allow to cool for 10 minutes in the tray before moving to a wire rack to cool completely.

Nutrition value per ham cup:

  • Calories: 89
  • Total fat: 4.8g
  • Tots carbs: 2.5g
  • Sugars: 0.8g
  • Protein: 8.7g

Recipes notes:

  • Store in an air tight container in the fridge for a maximum of 3 days
  • This recipe is freezer friendly to be consumed within 6 months
  • Serve hot or cold

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.



Beef Stroganoff (Adaptation)

Beef Stroganoff (Adaptation)

Serves: 8 portions with a small side

Method:

  • 1 large onion, thinly sliced
  • 1 celery stalk, diced
  • 2 garlic cloves, finely diced
  • 500g lean beef, sliced
  • 220g button mushrooms, thinly sliced
  • 40g butter
  • 2 tablespoons plain flour
  • 1/2 packet French onion soup mix
  • 2 beef stock cubes
  • 1 tablespoon Worcestershire sauce
  • 1 1/2 teaspoons paprika
  • Salt
  • 2 cups water
  • 1/4 cup natural high protein yoghurt

Method:

  • Sauté the garlic, onion and celery in a non stick saucepan with some cooking spray, approximately 2 minutes
  • Add the beef and half of the sliced mushrooms until the beef is sealed
  • Add the the butter and stir until melted
  • Mix well, then add the flour, soup mix, stock cubes, paprika, Worcestershire sauce and salt stirring so the beef is well coated
  • Gradually add the water 1/2 cup at a time stirring well so the stroganoff is smooth and creamy
  • Simmer covered on a low temperature for 15 minutes
  • Remove from the heat, add the yoghurt stirring through until well mixed.
  • Serve and enjoy.

Nutritional value per portion:

  • Calories: 174
  • Total fats: 10.3g
  • Total carbohydrates: 4.8g
  • Sugars: 1g
  • Protein: 14g

Recipes Notes:

  • Store covered in the fridge for a maximum of 3 days
  • This recipe is freezer friendly to be consumed within 6 months
  • Recipe provides 8 portions with a small side of 6 portions if serving without a side.

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 Gummies

Protein Gummies

Makes: 12

Ingredients:

  • 1 portion (30g) unflavoured protein water powder
  • 1 packet diet jelly
  • 1 heaped teaspoon gelatine
  • 150ml water

Method:

  • Mix the protein water powder into 75ml cold water and mix until well combined
  • Allow to sit for 30-60 minutes until all th foam has settled
  • Add the jelly packet and gelatine into a heat proof mixing bowl, then add 75ml boiling water and mix until all dissolved
  • Combine the cold and hot water mixtures and stir until well combined
  • Pour the Gummies mixture into your chosen silicon moulds
  • Place in the fridge for set for a minimum of 4 hours.

NV per Gummie:

  • Calories: 13
  • Total fat: 0g
  • Total carbohydrates: 0g
  • Total sugars: 0g
  • Protein: 3.2g

Recipes Notes:

  • Store in an air tight container in the fridge for a maximum of 3 weeks
  • This recipe is not suitable for the freezer
  • Protein water powder used in this recipe is the Bodiez protein water
  • To make a non-protein gummie leave our the protein water powder and use 75ml of plain cold water (opti-intense friendly without the additional protein)

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 Puff Bars

Protein Puff Bars

Makes: 12

Ingredients:

  • 75g sugar free marshmallows
  • 50g unsalted butter
  • 150g soy protein nuggets

Method:

  • Lightly spray a silicon loaf tin with cooking spray or line a metal loaf tin well with baking paper
  • Place the diced butter and marshmallows in a microwave proof bowl and heat for 60 seconds
  • Add the soy protein nugget and use a spatula to mix until the nuggets are well coated
  • Spread the mixture into the prepared dish and press down to pack the mixture in well
  • Place the loaf tin into the fridge to set for a minimum of 2 hours.
  • Use a sharp knife to cut into even sized pieces.

Nutritional value per serve:

  • Calories: 95
  • Total fats: 4.2g
  • Total carbohydrates: 1.3g
  • Total sugar: 0g
  • Protein: 10.4g

Recipe Notes:

  • Store in an air tight container in the fridge for up to 10 days
  • This recipe is not suitable for the freezer.

  • 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.



  • NutNana Bar

    NutNana Bar

    Makes: 20

    Ingredients:

    • 2 large bananas
    • 2 pears
    • 1/2 cup unsweetened apple purée
    • 4 tablespoons coconut oil
    • 1/3 cup milk
    • 2 eggs
    • 3 scoops (90g) vanilla protein powder
    • 1 & 1/2 cups rolled oats
    • 1 cup chopped mixed nuts
    • 2 tablespoons chia seeds
    • 1 & 1/2 teaspoons nutmeg

    Method:

    • Preheat the oven to 180 degrees Celsius and line a slice tray with baking paper and spray with cooking tray
    • Peel the bananas and roughly dice into even sized pieces.
    • Core and grate the pears.
    • Add in the eggs, coconut oil, milk and apple purée 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: 139
    • Total fats: 7.3g
    • Total carbohydrates: 12.6g
    • Sugars: 4.1g
    • Protein: 7.2g

    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.



    Mushroom and Bacon Wonton Quiches

    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

    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.



    Pumpkin & Feta Sausage Rolls

    Pumpkin & Feta Sausage Rolls

    Makes: 20 portions (2 pieces for portion)

    Ingredients:

    • 5 mountain bread wraps
    • 800g pumpkin
    • 1 teaspoon ground cumin
    • 1 teaspoon ground coriander
    • 1/2 teaspoon turmeric
    • 1 onion, finely diced
    • 2/3 cup frozen peas
    • 2/3 cup frozen corn kernels
    • 2/3 cup breadcrumbs
    • 2 scoops (60g) pure protein powder
    • 1 egg
    • 200 feta cheese, crumbled

    Method:

    • Peel and chop the pumpkin into even sized pieces, simmer in water until cooked through
    • Drain well and return to the saucepan and placed back on the heat for 30-60 seconds to ensure all moisture in the bottom of the saucepan has evaporated
    • Set aside to cool for 10-20 minutes
    • Preheat oven to 180 degrees Celsius and line 2 trays with baking paper
    • Use a fork to roughly mash the pumpkin
    • Add all remaining ingredients (except the mountain bread) into the pumpkin and stir until well combined
    • Cut the mountain breads into half to have two even sized portions and set aside covered with a tea towel so they don’t dry out
    • Divide the mixture into 10 even portions
    • Using 1 half of a wrap evenly spread 1 portion of the filling down the slightly off centre down the middle of the wrap in a sausage shape
    • Fold the smaller portion over the filling
    • Brush the other side with egg wash before folding over to complete the sausage roll
    • Place on the baking tray with the seal side down
    • Repeat with the remaining mountain bread and filling portions
    • Brush the tops of the sausage rolls with egg wash
    • Bake in the pre-heated oven for 25 minutes
    • Allow to cool for 10 minutes on the tray before cutting into portions
    • Cut each full sausage roll into 4 pieces, a portion is 2 pieces.

    Nutritional Value per portion (2 pieces)

    • Calories: 82
    • Total fats: 1.5g
    • Total carbohydrates: 9.4
    • Sugars: 2.7g
    • Protein: 6.2g

    Recipe Notes:

    • Store covered in the fridge for a maximum of 3 days

    • This recipe is freezer friendly to be consumed within 6 months

    • Also delicious served cold

    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.