Blueberry Protein Muffins

Blueberry Protein Muffins

Makes: 6



Ingredients:

  • 1 cup rolled oats
  • 2 scoops (60g) vanilla protein powder
  • 1/2 teaspoon baking powder 
  • 1/2 cup yoghurt 
  • 1/4 cup milk
  • 1 egg
  • 1 cup frozen or fresh blueberries 

Method: 

  • Preheat the oven to 180 degrees and prepare a silicon muffin tray for 6 muffins
  • Place the oats, protein powder and baking powder into a food processor and process until the oats are ground and all well mixed
  • Place in mixing bowl with a well in the centre
  • In a small mixing bowl whisk together the yoghurt, milk and egg
  • Pour the wet mixture into the well and fold using a spatula until well combined
  • Add 3/4 cup of the blueberries into the mixture and just fold them through 
  • Evenly spoon the mixture into the prepared muffin tray
  • Top the muffins with the reserved blueberries and lightly press them into the batter
  • Bake for 20-25 minutes 
  • Allow to cool in the muffin tin for 10 minutes before transferring to a wire rack to cool completely.

Nutritional Value per muffin;

  • Calories: 140
  • Total fat: 2.4g
  • Total carbohydrates: 14.9g
  • Sugars: 5.3g
  • Protein: 12.6g

Recipe Notes:

  • Store in an airtight container below 27 degrees for a maximum of 4 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 Balls

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 Protein Chocolate Crackles

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.



Protein Brownies

Protein Brownies
Makes: 12


Ingredients:

  • 400g can black beans, drained and well rinsed
  • 2 scoops (60g) chocolate protein powder
  • 3 tablespoons cacao
  • 1 tablespoon coconut flour
  • 1 egg, lightly beanten
  • 1/4 cup maple syrup
  • 1 teaspoon vanilla extract
  • 1 teaspoon baking powder
  • Pinch salt

Method:

  • Preheat the oven to 170 degrees Celsius and line a 9 inch square tin with baking paper and spraying with cooking spray
  • Place all ingredients into a food processor and blender until smooth, stopping a couple times to scrap down the sides of the bowl a couple times
  • Pour the batter into the prepared tin and even out
  • Bake for 15 minutes or until the top is set and the edges are pulling away from the sides
  • Allow to cool in the tin for 10 minutes before transferring to a wire rack to cool completed
  • Slice evenly into 12 pieces

Nutritional Value per portion:

  • Calories: 73
  • Total fats: 0.7g
  • Total carbohydrates: 7.8g
  • Sugars: 4.1g
  • Protein: 5.8g

Recipe Notes:

  • Store in an air tight container for a maximum of 5 day
  • 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 Bars

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.



Protein Enriched Raspberry Jam

Protein Enriched Raspberry Jam 

Makes: 35 portion approx.

(1 portion is 1 tablespoon) 

Ingredients:

  • 3 cups frozen raspberries 
  • 1/2 cup white chia seeds 
  • 1/2 cup water
  • 1/4 cup xylitol (see recipe Notes)
  • 2 scoops (60g) pure protein powder 

Method: 

  • Place the water, xylitol and protein powder in a bullet blender and process until smooth
  • Add to a saucepan with the raspberries and chia seeds 
  • Simmer for 5-10 minutes until thickened
  • Add more water (1/2 tablespoon at a time) until you get your desired consistency.
  • Allow to cool completely before transferring to your storage container and refrigerating.

Nutritional Value per Portion:

  • Calories: 16
  • Total fat: 0.4g
  • Total carbohydrates: 2.7g
  • Protein: 1.5g

Recipe Notes: 

  • Store in an air tight container for a maximum of 2 weeks 
  • This recipe is freezer friendly to be consumed within 6 months
  • Xylitol can be substituted with any low calorie sweetener of your choice 
  • If you prefer a more viabrant red colour of a clsssic Raspberry Jam add a touch of red food colouring
  • 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.



Vanilla Protein Slab Cake

Vanilla Protein Slab Cakes

Makes: 20 portions


Ingredients:

  • 2 eggs
  • 1/3 cup egg whites
  • 1 cup milk
  • 1/3 cup maple syrup 
  • 2 scoops (60g) vanilla protein powder 
  • 3/4 cup coconut flour 
  • 2 teaspoons baking powder 
  • 1/2 teaspoon baking soda 
  • 1/2 teaspoon salt

Method: 

  • Preheat oven the 170 degrees Celsius and prepare a brownie tin by spraying and lining with baking paper
  • Place the eggs, egg white, milk, syrup and protein powder and use electric beaters to beat the mixture until light and foamy 
  • Add in the remaining ingredients and beat on a low speed until just combined
  • Pour the batter into the prepared brownie tin and bake for 20-25 minutes or until a cake skewer comes out clean 
  • Allow to cool in the tin for 20 minutes before transferring to a wire rack to cool completely.

Nutritional Value per Portion:

  • Calories: 57
  • Total fat: 1.3g
  • Total carbohydrates: 6.7g
  • Protein: 4.5g

Recipe Notes: 

  • Store in an airtight container below 27 degrees 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.



Chunky Apple Custard

Chunky Apple Custard 

Makes: 8 portions 


Ingredients:

  • 800g can pie apples 
  • 2/3 cup milk
  • 2 scoops (60g) pure protein powder 
  • 2 eggs 
  • 2 tablespoons xylitol 
  • 3 tablespoons coconut oil, melted

Method: 

  • Place 1/4 of the can of apples in a blender with the protein powder, milk, eggs and xylitol 
  • Blend until smooth
  • Pour into a heavy based saucepan and add in the melted coconut oil and whisk until well combined
  • Turn on the heat to a medium low level and continually whisk over the heat until the Custard thickens, approximately 10 minutes 
  • Remove from the heat, add the remaining all can of the apples and stir through until well coated 
  • Evenly spread the Custard between 8 containers and lightly dust with cinnamon
  • Can be eaten warm or cold 

Nutritional Value per Portion: 

  • Calories: 136 
  • Total fat: 7.4g
  • Total carbohydrates: 15.5g
  • Protein: 9g

Recipe Notes: 

  • Store covered in the fridge for a maximum of 5 days 
  • This recipe is freezer friendly to be consumed within 3 months
  • If you prefer a thinner style Custard add an extra 1/3 cup of milk
  • 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 Tarts 

Lemon Tarts 

Makes: 9


Ingredients:

  • 9 wonton wrappers
  • 2 large lemons, zest and juice
  • 1 (30g) scoop pure protein powder
  • 1/4 cup xylitol*
  • 2 eggs
  • 3 tablespoons coconut oil, melted

Method:

  • Preheat the oven to 180 degrees Celsius
  • Lightly spray a silicon muffin tray and lime 9 wells with a wonton wrappers
  • Lightly spray the top side with cooking spray
  • Bake for 10 minutes of until golden
  • Remove from the muffin tray and allow to cook completely while you prepare the filling
  • Place the lemon juice, lemon zest, protein powder, xylitol and eggs in a bullet blender and process until smooth
  • Pour the mixture into a small non stick saucepan and the melted coconut oil
  • Over a low heat continually whisk until thickened, this will take between 5-10 minutes
  • Spoon the mixture evenly between the cooled baked wonton shells
  • Allow to sit for 10 minutes minimum for the Curd to set

Nutritional Value per Tart:

  • Calories: 81
  • Total fat: 5.9g
  • Total carbohydrates: 9.2g
  • Protein: 5g

Recipe Notes:

  • Store in an airtight container in the fridge for up to 7 days
  • This recipe is not freezer friendly
  • Xylitol can be replaced with any low calorie sweetener of your choice
  • 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 Curd Mini Cheesecakes

Lemon Curd Mini Cheesecakes

Makes: 12 Mini Cheesecakes & 4 mousse cups




Base Ingredients: 

  • 1/2 cup almond meal
  • 1 (30g) scoop vanilla protein powder
  • 1 teaspoon xylitol
  • 1/4 cup coconut oil, melted

Lemon Curd Mousse Ingredients:

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 Mousse 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, cream cheese, protein powder and lemon curd into a bullet blender and process until smooth 
  • Fold the Curd mixture through the whipped cream until well combined
  • Spoon the mixture evenly between the 12 wells in the cheesecake pan
  • Spoon the extra mixture evenly into 4 muffin cups
  • Refrigerate for a minimum of 4 hours but preferably overnight before serving

Nutritional Value per Cheesecake: 

  • Calories: 188
  • Total fat: 15.5g
  • Total carbohydrates: 5.5g
  • Protein: 11.1g

Nutritional Value per Mousse Cup: 

  • Calories: 127
  • Total fat: 8.3g
  • Total carbohydrates: 4.3g
  • Protein: 7.8g

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
  • 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.