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.

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.

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.

Hedgehog Protein Cookies

Makes: 18 cookies

Ingredients:

200g smooth peanut butter
2 scoops (60g) chocolate protein powder
1 tablespoon cacao powder
1 egg
1/4 cup high protein milk
1/2 cup sugar free dark choc chips
1/2 cup chopped walnuts

Method:

Preheat the oven to 180 degrees Celsius and line a tray with baking paper
Place all ingredients into a large bowl and mix until well combined
Spoon the mixture out evenly on the prepared baking tray an press flat with the back of the spoon
Bake for 15 minutes, remove from the oven and allow to sit on the tray for a further 10 minutes until transferring to a wire rack to cool completely.

Nutritional Value per Cookie:

Calories: 118
Total fat: 8.9g
Total carbohydrates: 4.6g
Sugars: 0.6g
Protein: 7g

Recipe Notes:

• Store in an air tight container for up to 7 days……if they last that long!!

• 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.

Protein Banana Bread

Makes: 10 portions

Ingredients:

3 bananas
2 eggs
1/2 cup milk
1/4 cup sugar free maple syrup
3 scoops (90g) vanilla protein powder
1/4 cup coconut flour
2 teaspoons baking powder
1 teaspoon cinnamon
1/2 teaspoon nutmeg
Pinch salt

Method:

Preheat the oven to 180 degrees Celsius and prepare a loaf tin by spraying with cooking spray and lining with baking paper
Break the bananas up into even sized pieces and mash with a fork or potato masher
Add in the eggs, sugar free maple syrup and milk mixing until well combined
In a second mixing bowl combine the protein powder, coconut flour, baking powder, cinnamon, nutmeg and salt mixing until well combined
Add the dry mixture into the wet mixture and fold through until well combined
Pour the batter into the prepared tin and bake for 30 minutes in the oven
Cover loosely with alfoil and cook for another 20-30 minutes until a cake skewer comes out clean.
Allow to cool in the tin for 10 minutes before transferring to a wire rack to cool completely.

Nutritional Value per portion:

Calories: 100
Total fat: 1.6g
Total carbohydrates: 11.6g
Sugars: 6g
Protein: 10.1g

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
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.

Fruity Oat Bar

Makes: 10 bars

Ingredients:

3 bananas
1/2 cup unsweetened apple purée
2 eggs
3 scoops (90g) vanilla protein powder
1 cup quick oats
1 tablespoon coconut flour
1 teaspoon cinnamon
1/2 teaspoon nutmeg
Pinch salt

Method:

Preheat the oven to 180 degrees Celsius and prepare a brownie tin by spraying with cooking spray and lining with baking paper
Peel the banana and roughly break up into even sized pieces and mash using a fork or potato masher
Add in the apple puree and egg mixing until well combined
Add in the remaining ingredients and stir through until well combined
Pour the batter evenly into the prepared tin
Bake for 20-25 minutes until golden and set
Remove from the oven and allow to sit for 10 minutes before transferring to a wire rack to cool completely
Cut into 12 even sized pieces

Nutritional Value per portion:

Calories: 122
Total fat: 1.8g
Total carbohydrates: 16.4g
Sugars: 5.7g
Protein: 10.8g

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.

Honey Cashew Protein Balls

Makes: 8

Ingredients:

150g unsalted cashews
2 scoops (60g) vanilla protein powder
3 tablespoons honey
Up to 1 tablespoon water

Method:

Place the cashews and protein powder into a food processor and pulse until you have a meal texture
Add in the honey and pulse 3 times to mix the honey through evenly
Gradually add the water in 1/2 teaspoon at a time until the mixture can be pinched together and rolled
Divide the mixture into 8 even portions and using damp hands roll the mixture in the palms of your hands to get smooth balls
Place in the fridge for an hour to set.

Nutritional Value per Ball:

Calories: 153
Total fat: 8.1g
Total carbohydrates: 11.7g
Sugars: 7.1g
Protein: 9.6g

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
Protein powder used in the recipe is Protein Supplies Australia WPI Fast Release protein powder
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.

Nutberry Bars

Makes: 16 bars

Ingredients:

2 bananas, ripe bananas
2 apples, cored and grated
2 eggs
4 tablespoons melted coconut oil
1/3 cup milk
1 & 1/2 cup rolled oats
3 scoops (90g) vanilla protein powder
1 tablespoon cinnamon
2 tablespoons chia seeds
1 cup mixed nuts, chopped
1 cup frozen berries, chopped
1/2 cup dried goji berries

Method:

Preheat the oven to 180 degrees Celsius and line a slice tray with baking paper and spray with cooking tray
Peel and break up the bananas then mash with a fork
Add in the eggs, coconut oil, milk and grated apple 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: 182
Total fats: 9.5g
Total carbohydrates: 18.7g
Sugars: 7.5g
Protein: 7.8g

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.

Protein Enriched Tzatziki

Makes: 6 portions (approximately 1/4 cup per portion)

Ingredients:

1 cup natural yoghurt
2 scoops (60g) pure protein powder
1 garlic clove, finely diced
1/3 cucumber, finely diced
1/2 cup shredded fresh mint
1/4 cup shredded fresh coriander
1 teaspoon lemon juice
1 teaspoon extra virgin olive oil

Method:

Stir through protein powder through the yoghurt until well combined
Add in the remaining ingredients and still until well combined
Add salt and pepper to taste.

Nutritional Value per portion:

Calories: 69
Total fat: 1.7g
Total carbohydrates: 3.8g
Sugars: 1.2g
Protein: 9.9g

Recipe Notes:

Store in an air tight container in the fridge for up to 7 days
This recipe is not freezer friendly
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.

Coffee Protein Balls

Makes: 6

Ingredients:

100g pitted dates
2 scoops (60g) coffee protein powder
1/2 cup cashews
1/4 cup coconut flour
2 tablespoons melted coconut oil

Method:

Place the dates in a heatproof bowl and cover with boiling water for 15-20 minutes
Drain the liquid ensuring you keep and set aside the liquid
Place the soaked dates, protein powder, cashews and coconut flour in a food processor and blend until you get a meal like texture
Add in the coconut oil and pulse a couple times until well blended
Add in the reserved date soaking water 1/2 teaspoon at a time until you have added enough until the mixture can be squashed and moulded into balls
Divide the mixture into 6 equal portions and form the balls
Place in the fridge for 2 hours to set before consuming

Nutritional Value per Ball:

Calories: 150
Total fats: 5.1g
Total carbohydrates: 16.7
Sugars: 11.8g
Protein: 10.6g

Recipe Notes:

Store in an air tight 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.