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

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.

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

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

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.