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.




Chocolate Protein Panna Cotta

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

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.




Honeycomb Protein Balls

Honeycomb Protein Balls

Makes: 8

Ingredients:

  • 2 scoops (60g) honeycomb protein powder
  • 1/3 cup rolled oats
  • 1/3 cup coconut flour
  • 2 tablespoons coconut oil
  • 1 tablespoons honey
  • Up to 1 tablespoons water

Method:

  • Place the protein powder, oats and coconut flour in a food processor and blend until a meal like texture
  • Place the coconut oil and honey in a microwave proof bowl and heat on high for approximately 20 seconds or until melted
  • Add the dry mixture with the melted mixture and stir with a butter knife until the mixture comes together
  • If required add in water 1/8 teaspoon at a time until the mixture comes together and you can roll into balls.

Nutritional Value per Protein Ball:

  • Calories: 99
  • Total fat: 4.2g
  • Total carbohydrates: 7.1g
  • Sugars: 2.6g
  • Protein: 7.7g

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
  • Picture shown has the protein balls rolled in desicatated coconut, this has not been included in the nutritional information
  • Protein powder used in the recipe is Protein Supplies Australia WPI Honeycomb Fast Release 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.




Honeycomb Mousse with Protein Crumble

Honeycomb Mousse with Protein Crumble

Makes: 12

Mousse Ingredients:

  • 1 cup thickened cream
  • 1/2 cup natural yoghurt
  • 2 scoops (60g) honeycomb protein powder
  • 2 teaspoon gelatine
  • 1/3 cup boiling water

Crumble Ingredients:

  • 1/4 cup rolled oats
  • 1 scoops (30g) chocolate protein powder
  • 1 tablespoon cacao
  • 2 tablespoons crushed nuts
  • 2 tablespoons maple syrup

Method:

  • To make the Mousse dissolve the gelatine into the boiling water and then set aside
  • Using electric beater to whip the cream, fold through the yoghurt, protein powder and gelatine mix until well combined
  • Divide the mixture evenly between 12 containers, jars or cupcake cakes
  • To make the Crumble place the oats, protein powder and cacao into a blender and pulse a couple times to slightly chop the oats
  • Add the crushed nuts and maple syrup and use your fingers to clump the mixture together to form a Crumble
  • Sprinkle the Crumble evenly over the top of the Mousse.
  • Place on the fridge to set for a minimum of 4 hours but preferably overnight.

Nutritional Value per portion:

  • Calories: 124
  • Total fat: 7.7g
  • Total carbohydrates: 5.1g
  • Sugars: 3g
  • Protein: 8.1g

Recipe Notes:

  • Store in an airtight container in the fridge up to 7 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 Jellies

Protein Jellies

Makes: 24

 

Ingredients:

  • 4 scoops protein powder water
  • 4 teaspoon powdered gelatine

 

Method:

  • Dissolve the protein powder in 1 cup of cold water until fully dissolved and set aside for 60 minutes or until the foam has settled
  • Line a brownie tin with plastic wrap
  • Dissolve the gelatine in 1 cup boiling water until well mixed
  • Combine the two mixtures together and whisk for 30 seconds until well mixed
  • Pour into the prepared tin and allow to set in the fridge overnight
  • Using a sharp knife with a hot blade to slice into 24 even sized pieces

 

Nutritional Value for Jellies:

  • Calories: 13
  • Total fat: 0.1g
  • Total carbohydrates: 0.1g
  • Sugars: 0g
  • Protein: 3.5g

 

Recipe Notes:

  • Store covered in the fridge for a maximum of 5 days
  • This recipe is not suitable for the freezer
  • The picture shown uses BODIEz Berry Protein Water powder.

 

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

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.




Passionfruit Protein Butter

Passionfruit Protein Butter

Makes: 10 x 25g portions

Ingredients:

  • 170g Passionfruit pulp
  • 1 tablespoon water
  • 2 eggs
  • 2 scoops (60g) pure protein powder
  • 3 tablespoons xylitol*
  • 2 tablespoons coconut oil, melted

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

Method:

  • Place the water, eggs, protein powder and xylitol is a blender and process until smooth
  • Pour the egg mixture into a small heavy based sauce and add in the Passionfruit and mix until well combined
  • Turn the heat on and over a medium low heat, whisk for 1-2 minutes
  • Add the coconut oil and continually whisk for 5-10 minutes until thickened
  • Transfer to air tight container to cool completely, the Passionfruit Protein Butter will continue to thicken as it cools.

Nutritional Value per portion (25g):

  • Calories: 77
  • Total fats: 3.7g
  • Total Carbohydrates: 4.3g
  • Sugars: 2g
  • Protein: 6.9g

Recipe Notes:

  • Store in an air tight container in the fridge for a maximum of 7 days
  • This recipe is freezer friendly but is best fresh
  • To have a thinner final product add 1 tablespoon of water
  • 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.