Protein Brownie Cakes

Macros (whole batch- 3 brownies): 217 calories, 4g fat, 18g carbs, 28g protein

Ingredients:

• 40g cottage cheese
• 60g chickpeas drained and rinsed
• 40g egg whites
• 15g casein protein powder (I used chocolate)
• 10g cacao powder (or cocoa)
• 5g coconut flour
• 1 tsp stevia/to taste
• 50mL (50g) unsweetened almond milk

Method:

1. combine chickpeas, cottage cheese and egg whites in a food processor until smooth
2. add casein, cacao and stevia and process until just combined
3. add milk and process until you get a smooth, shiny batter
4. scoop into a lined mini loaf tin (or lined muffin tins) and bake at 200C for 15-20mins (be careful not to overcook)
5. cool for 5 mins in tin, then take out and put in the fridge for an hour. Eat chilled 

Turkey Quinoa Meatloaf

Macros (1 of 6 slices): 155 calories, 2g fat, 13g carbs, 24g protein

Ingredients

• 1/4 cup quinoa grain
• 1/2 onion, finely diced
• 500g minced turkey
• 70g tomato sauce
• 15g worcestershire sauce
• 2 egg whites
• 1/4 cup finely chopped parslet
• 1/4 cup finely chopped rosemary
• 1/4 cup finely chopped spring onion
• salt and pepper
• 1 Tbsp nutritional yeast
• 1 tsp wholegrain mustard

Glaze

• 2 Tbsp tomato sauce
• 1/2 Tbsp worcestershire sauce

Method

1. rinse quinoa and put in a small saucepan with 100mL water. Bring to the boil, then reduce heat and simmer covered for 10 mins/until water is absorbed
2. combine all ingredients in a mixing bowl
3. shape into a loaf on a lined baking tray and bake for 30mins at 180C
4. brush with glaze and bake for a further 10-15 mins

Raspberry Protein 'Soft Serve'

Macros: 208 calories, 2g fat, 10g carbs, 32g protein

Ingredients

• 80g frozen raspberries
• 20g vanilla whey protein powder
• 20g vanilla casein protein powder (chocolate is really nice too!)
• 80mL (80g) unsweetened almond milk
• 1/2 tsp xanthan gum

Method

1. combine all ingredients with a hand blender
2. change to a whisk attachment and whisk until the mixture becomes nice and fluffy and has doubled in size

Protein Lava Cake

Macros: 310 calories, 6g fat, 17g carbs, 47g protein

Cake:

Ingredients

• 40g chickpeas drained and rinsed
• 60g cottage cheese
• 40g egg whites
• 15g casein protein powder (I used chocolate)
• 5g whey protein powder (I used vanilla)
• 10g cacao powder (or cocoa)
• 1-2 tsp stevia (to taste)
• about 1 Tbsp water

Method

1. combine chickpeas, cottage cheese and egg whites in a food processor until smooth
2. add all other ingredients and process until just combined
3. add water a splash at a time, processing in between until you reach a smooth consistency and the batter appears shiny
4. scoop into a lined ramekin and bake at 160C for 8-10 mins (be careful not to over bake- you want the cake to stay runny in the middle!

Icing:

Ingredients

• 40g cottage cheese
• 20g fat free natural yoghurt
• 10g cacao/cocoa powder
• 1 Tbsp milk 
• stevia to taste

Method

• combine all ingredients in a food processor and process until smooth
• put in the fridge for 30-60 mins
• spread onto cooled lava cake

Gluten Free Banana Bread

Macros (per 1 of 12 slices): 100 calories, 12g carbs, 4g fat, 5g protein

Ingredients: 

• 80g buckwheat flour
• 50g coconut flour
• 40g almond meal
• 1 tsp gluten free baking powder
• 1/2 tsp baking soda
• 50g granulated stevia (or sweetener or choice)
• 100g cottage cheese
• 200g ripe bananas (2 large bananas), mashed
• 150mL (150g) unsweetened almond milk
• 2 eggs

Method:

1. sift flours into a bowl. Add other dry ingredients and combine
2. place cottage cheese and eggs in a food processor and process until smooth. Combine with milk and banana
3. add wet to dry ingredients and mix until just combined
4. pour into a lined loaf tin and bake at 180C for 30-40 mins or until a skewer comes out clean

Variations

Make banana muffins by using a muffin tray instead of a loaf tin (make sure you use muffin liners. As there is no fat (butter, oil, etc) in the recipe the muffins will stick to a muffin tray.)

Banana Cacao Cookie Dough Protein Balls

Macros (approx. 15 balls): 187 Calories, 17g carbs, 4g fat, 25g protein

Ingredients:

• 70g chickpeas drained and rinsed 
• 30g fat free cottage cheese
• 20g banana cream casein 
• cacao powder for coating 

Method

1. process all ingredients except cacao powder in a processor until smooth and well combined
2. put mixture in the fridge for ten mins
3. scoop out teaspoons full of mixture and roll in to balls, then coat in cacao powder
4. put in fridge for 30-60 mins

Variations

Experiment with different flavour casein powders and coatings, for example:

• chocolate casein with coconut coating
• vanilla casein with cacao or coconut coating

99% Clean Mini White Choc Blueberry Muffins (gluten free)

Macros (one of 30 muffins): 52 calories, 2g fat, 6g carbs, 2g protein

They would be clean if you left out the white choc chips, but who would want to miss out on a little chocolate?

Ingredients:

Dry ingredients:

• 100g buckwheat flour
• 50g coconut flour
• 50g almond meal
• 1 tsp baking powder
• 60g granulated stevia
• 70g choc chips
• 100g frozen blueberries

Wet ingredients:

• 180mL (180g) unsweetened almond milk
• 100g cottage cheese
• 100g unsweetened apple sauce
• 1 egg

Method:

1. sift all flours into a bowl. Add all other dry ingredients except berries and combine
2. combine cottage cheese, egg and applesauce in a food processor until smooth. Mix in milk
3. add wet to dry ingredients and mix until just combined. Fold in blueberries
4. scoop into lined mini muffin tins and bake at 180C for 25-35/until a skewer comes out clean

Clean gluten free chocolate cupcakes

Macros (whole batch): 185 calories, 4g fat, 20g carbs 15g protein 

Ingredients

-15g buckwheat flour

-10g coconut flour

-10g cocoa powder

-5g casein 

-1/2tsp  GF baking powder

-stevia to taste

-40g egg whites

-80g (80mL) unsweetened almond milk 

Method

-combine dry ingredients in a bowl, the add wet ingredients 

-Cook in cupcake maker for 7 mins (you could also cook in an oven)

Individual Sheppherd's Pies

A gluten free pastry with no butter or oil

Macros: 380 calories, 8g fat, 46g carbs, 30g protein

Crust (makes 3)

Ingredients

• 45g chickpeas drained and rinsed
• 45g coconut flour
• 30g quinoa flour
• 10g almond meal
• 130g fat free cottage cheese
• 45g unsweetened almond milk
• 1 tsp stevia
• 1 Tbsp nutritional yeast

Method

1. combine all ingredients in a food processor. Put in the fridge for an hour
2. press into three well greased/lined pie dishes/ramekins
3. bake at 160C for 30 mins

Filling

Ingredients

• 500g pork mince
• 1 onion, diced
• 2 cloves garlic, crushed
• 50g tomato paste
• 1 Tbsp Worcestershire sauce
• 2 1/2 cups vegetable stock
• 2 sprigs fresh rosemary, finely chopped
• 1/2 cup fresh basil leaves, finely chopped
• 240g tinned peas and corn, drained
• 3 tsp xanthan gum 
• 400g sweet potato, steamed and mashed (add some milk to desired consistency)

Method

1. fry onion and garlic until soft in a large saucepan 
2. add mince and fry until brown 
3. add tomato paste, stock, worcestershire sauce, herbs and salt and pepper and bring to the boil
4. reduce heat and simmer with lid off for 40 mins
5. add peas and corn
6. bring back to the boil and add xanthan gum, stirring until mixture thicken
7. scoop into prepared bases, top with sweet potato and bake at 180C for 20mins   

Chocolate Milkshake Overnight Oats

Macros: 293 calories, 8g fat, 37g carbs, 17g protein

Ingredients:

• 50g Gluten-free quick oats
• 300g (300mL) unsweetened almond milk
• 10g cacao powder
• 2tsp stevia/to taste
• 40g egg whites

Method:

1. combine oats, milk, cacao and stevia in a microwave bowl 
2. microwave for 60 seconds
3. stir
4. microwave for 30 seconds
5. add egg white and stir well
6. microwave 30 secconds
7. stir
8. store in the fridge overnight
9. serve topped with cacao nibs, coconut and goji berries

Macro Friendly Pizza Base

Macros:130 calories, 1g fat, 10g carbs, 18g protein

Ingredients:

• 150g egg whites
• 5g coconut flour
• 10g quinoa flour (can sub coconut flour)
• 1 tsp psyllium husks
• salt and peper to taste
• Optional: 1 Tbsp barbecue sauce or balsamic vinegar

Method

1. whisk all ingredients together until well combined
2. pour into a non-stick pan over medium heat and cook until the centre is set and hard and the underside is golden
3. flip and cook until the other side is also golden
4. top with desired toppings and bake until cheese is melted

Protein Cheesecake Cup With Chocolate brownie base

Macros (not including cashew butter topping): 272 calories, 25g carbs, 5g fat, 30g protein

Choc brownie base:

Ingredients:

• 40g cottage cheese 
• 20g chickpeas drained and rinsed chickpeas 
• 5g chocolate casein 
• 10g cacao powder 
• 15g coconut flour 
• 1 tsp stevia 
• 30g unsweetened almond milk 

Method:

1. combine all ingredients except milk in a food processor 
2. add milk and process until smooth 
3. press into the inside of a lined ramekin or jumbo muffin tin (use wet hands) and bake at 160C for 15-20mins 

Cheesecake filling 

Ingredients:

• 40g quark/cottage cheese 
• 50g fat free natural yoghurt 
• 10g vanilla casein 

Method:

1. combine all ingredients in a food processor until smooth 
2. scoop into cooled base 
3. put in the fridge for 1-2 hours 

Optional Top with 15g cashew butter/nut butter of choice, cocoa powder, coconut

Blank Canvas Gluten Free Muffins

Macros (per muffin when you make 6 jumbo sized muffins): 225 calories, 26g carbs, 8g fat, 10g protein

Dry ingredients 

• 120g buckwheat flour 
• 60g coconut flour 
• 60g almond meal 
• 1 tsp GF baking powder 
• 1/2 tsp baking soda
• 50g granulated stevia/sweetener of choice

Wet ingredients

• 100g cottage cheese 
• 200g apple sauce 
• 1 egg 
• 250mL unsweetened almond milk 

Method

1. sift dry ingredients into a bowl 
2. combine cottage cheese, egg and apple sauce in a food processor and process until smooth. Mix in milk 
3. Combine wet and dry ingredients 
4. Scoop into 6 large/12 regular lined muffin tins and bake at 180 for 30-40mins (large)/ 20-30 mins (small)

Variations

• Sub apple sauce for tinned mango or mashed banana
• Add frozen berries, dried fruit or nuts
• add 1/2 a tablespoon of cinnamon
• Sub apple sauce for 100g tinned mango and 100g ripe banana for 'Banana Mango' muffins
• Sub apple sauce for 250g cooked pumpkin and sprinkle with a little cinnamon before baking 

Low-carb, High-protein, Gluten free wrap

Macros: 100 calories, 2g Fat, 8g Carbs, 13g Protein

Ingredients

• 100g egg whites
• 50g (50mL) unsweetened almond milk
• 5g coconut flour
• 5g quinoa flour (can sub coconut flour)
• 1/2 Tbs psyllium husks

Method

1. Whisk all ingredients in a bowl
2. pour into a greased non-stick fry pan over medium heat, make sure the batter covers the whole pan
3. flip when the centre in set (you can touch the middle and your finger stays clean)

Raw Protein Fudge Cookie

Macros: 250 calories, 3g Fat, 15g Carbs, 40g Protein

Raw chocolate fudge protein cookie

Ingredients:

• 70g chickpeas drained and rinsed
• 30g fat free cottage cheese
• 20g whey protein powder
• 20g casein protein powder
• 5g psyllium husks
• 15g unsweetened almond milk

Method:

1. Combine all ingredients in a food processor until smooth
2. Put mix in the fridge for 10 mins
3. scoop out and roll into one big ball, then press into a cookie between two sheets of baking paper. Peel the top sheet of paper off and put in the fridge for an hour or so (if possible)

Variations- macros will change slightly

Raw choc fudge protein cookie

-vanilla whey

-chocoate casein

-pinch of salt

Raw mango protein cookie

-vanilla whey

-vanilla casein

-add 25g tinned mango cheeks

-omit almond milk

Red Velvet protein cookie

-vanilla whey

-vanilla casein

-add 20g tinned beetroot

-omit almond milk

Raw vanilla fudge protein cookie

-vanilla whey

-vanilla casein

Optional toppings

-cacao nibs

-desiccated coconut

-goji berries

-nut butters