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Ingredients

• 1 package Sugar-Free Fat-Free Chocolate Pudding;

• 1 package Sugar-Free Fat-Free Banana Pudding;

• 3 cups of milk;

• 1 scoop Chocolate Protein Powder;

• 1 scoop Banana Protein Powder;

• 2 sliced Bananas;

• Sugar-Free Caramel Sauce;

Directions

1. Blend together each package of Pudding mix with one and a half cups of the cold milk and the matching protein powder.

2. Set each bowl aside.

3. Next, alternate one layer of chocolate pudding with one layer of banana pudding, adding sliced bananas before repeating the process.

4. Drizzle with sugar-free caramel sauce before serving.

Ingredients

• 3 egg whites;

• 1/3 cup water;

• 1/2 tsp banana extract;

• 1 scoop banana flavoured protein powder;

• 1 1/3 scoop vanilla flavoured protein powder;

• 1/4 cup Splenda;

• 2 tsp baking powder.

Directions

1. Whisk together the egg whites, banana extract, and water.

2. In a separate bowl combine the protein powder, Splenda, and baking powder.

3. Slowly stir the dry ingredients into the wet ingredients until fully blended together.

4. Pour into six mini loaf pans until about 1/4 full and bake at 300 degrees F for 10-12 minutes.

Ingredients

• 2 cups peanut butter;

• 1 scoop chocolate or vanilla protein powder;

• 3/4 cup raw oatmeal ;

• 1 cup crisp rice cereal;

• 1/4 cup honey.

Directions

1. Microwave the peanut butter on low for about 30 seconds until slightly melted (not runny though).

2. Stir in the honey and protein powder.

3. Once mixed, add in raw oats and crisp rice cereal.

4. Form into balls and then place in the fridge to harden overnight.

5. Note that if you prefer harder/softer peanut butter balls, you can adjust the volumes of the ingredients until your desired texture is reached.

Ingredients

• 1 box of sugar-free, fat-free pudding mix;

• 1 1/2 cups skim milk;

• 1-2 scoops protein powder;

Directions

1.Prepare the pudding according to package directions, using the slightly reduced volume of skim milk.

2.After pudding consistency has been reached, blend in the protein powder and then chill to let set.

3.Note that the brand of protein powder you use will influence the consistency of the pudding - some protein powders tend to make it thinner, while others will make it thicker, so adjust the volume of milk added accordingly.

Ingredients

• 2 cups low fat cottage cheese;

• 2 eggs;

• 1/2 cup low-fat sour cream;

• 1/2 cup strawberry protein powder;

• 1/4 cup Splenda;

• 1 tsp vanilla extract;

• 1 cup frozen raspberries in light syrup.

Directions

1. Place all the ingredients in a bowl together and blend until very smooth.

2. Next pour into a non-stick or sprayed pie pan and place on the top rack of your oven.

3. Place another pan with water underneath it on the lower wrack and bake for 30-40 minutes at 375 degrees F.

4. Let cool before spooning berries and light syrup over and serving.

Ingredients

• 1 1/4 cups protein powder;

• 1 1/4 cups oats;

• 1 tsp baking powder;

• 1/2 tsp baking soda;

• 1/4 tsp salt;

• 1/2 tsp cinnamon;

• 1 cup unsweetened applesauce;

• 1/2 cup low-fat milk;

• 1/2 cup Splenda or sugar;

• 2 tbsp olive oil;

• 2 egg whites;

• 1/4 cup blueberries;

• 1/2 cup raspberries;

• 1/4 cup walnuts or almonds.

Directions

1. Combine together the protein powder, oats, baking powder, baking soda, salt, cinnamon, and Splenda.

2. In another bowl, whisk together unsweetened applesauce, low fat milk, olive oil, and egg whites.

3. Mix in the dry ingredients until moist and finally add in nuts.

4. Place into muffin tin, filling until 2/3's full and then bake at 400 degrees F for 15-18 minutes.

Ingredients

• 3 egg whites;

• 1/3 cup dry oats;

• 1 scoop vanilla protein powder;

• 2 tbsp low fat cottage cheese;

• 1 tsp vanilla extract;

• Splenda to taste.

Directions

1. Combine the egg whites, cottage cheese and vanilla extract in a bowl until well mixed.

2. Next add in the dry oats and whey protein powder along with the Splenda until well mixed.

3. Once a batter has been formed, cook as you would a regular pancake, flipping at half-time.

4. Drizzle with sugar free syrup or serve with fresh fruit.

Ingredients

• 1/3 cup Oat Bran;

• 1/2 cup Blueberries;

• 5 Egg Whites;

• 1/2 tsp Baking Soda;

• 1 tbsp Sugar-Free Lemon Jello Mix or Lemon Drink Mix;

• 2 tsp grated Lemon Peel;

• Sugar-Free Syrup;

• Greek Yoghurt, for garnish.

Directions

1. In a large bowl, combine all ingredients. Mix together and whisk until smooth.

2. Cook batches in pre-sprayed skillet on medium high temperature until bubbles form on the surface, then turn over and cook until dark golden brown.

3. Serve with sugar-free syrup.

Ingredients

• 1 1/2 cups Oat Bran;

• 1/4 tsp Salt;

• 3/4 tsp Baking Powder;

• 1/2 tbsp Pumpkin Spice;

• 1 tbsp Cinnamon;

• 3/4 cup Sugar-Free Sweetener;

• 1 cup Pumpkin;

• 1/2 cup Unsweetened Applesauce;

• 2 tbsp Sugar-Free Chocolate Pudding Mix;

• 1/2 cup Chopped Walnuts;

• 1/2 cup Fat-Free Greek Yoghurt;

• 2 Egg Whites;

• 2 scoops Chocolate Whey;

For The Filling

• 1/4 cup Fat-Free Greek Yoghurt;

• 1/4 cup Sugar-Free Sweetener;

• 1 Egg Yolk;

• 2 tbsp Unsweetened Cocoa Powder.

Directions

1. Preheat oven to 350 degrees Fahrenheit.

2. Sift together the oat bran, baking powder, pumpkin spice, cinnamon, walnuts, sweetener, pudding mix and whey.

3. In a separate bowl, mix the pumpkin, yoghurt and eggs. Combine wet ingredients with the dry and mix into a batter.

4. Line 12 muffin tins and carefully fill each cup 3/4 full.

5. Make the filling: mix together the yoghurt, sweetener, egg yolk and cocoa powder. Make a well in centre of batter for each muffin and spoon in 1/2 tablespoon of filling.

6. Bake for 20-to-25 minutes or until the filling sets.

Ingredients

• 6 Egg Whites;

• 1/2 cup Oats;

• 1 tsp Baking Powder;

• 1/2 cup Unsweetened Vanilla Almond Milk;

• 1 dash Salt;

• 2 tiny scoops Stevia or 2 packets Truvia;

• 1/4 cup Blueberries;

• 1/2 cup Unsweetened Applesauce;

• 1 dash Cinnamon.

Directions

1. Put egg whites, oats, baking powder, almond milk, salt and Stevia in the blender.

2. Blend for 30 seconds on med-high speed.

3. Spray a pan with non-stick cooking spray, pour batter on pan and add half the blueberries.

4. Cook like a regular pancake.

5. For topping, add applesauce and cinnamon.

6. Recipe makes two pancakes.

Ingredients

• 1 cup of Liquid Egg Whites;

• 1 can (200g) of unsalted cooked Black Beans (which you shouldn't be able to taste don't worry!);

• 3/4 cup of Chocolate Protein Powder;

• 1/4 cup of Cocoa;

• 1/4 cup of Agave Syrup, Date Syrup, Honey or Calorie-free Chocolate Sauce;

• 3 tbsp Coconut Flour;

• 5 tbsp Cottage Cheese;

• 1/2 tsp of Baking Soda;

• 1-3 tbsp of Peanut Butter (optional but really nice).

Directions

1. Using an immersion blender or food processor, blend all the ingredients together. Bear in mind that what you want to end up with is a thick pancake-like batter. If your batter is too runny, add a tbsp more of coconut flour until it thickens. If it's too thick, add an extra egg white or two.

2. Once your mixture is perfect—smooth and thick, yet pourable—bake it in a small brownie pan at 160 C (320 F) for about 45 minutes to an hour, or until an inserted knife comes out clean.

Note:

There are several variations you can make to this recipe:

1. If you don't want to try the black beans, feel free to substitute them with any other moisturizers (sweet potato, beets, pumpkin, cottage cheese, Greek yoghurt, cream cheese, butter beans or adzuki beans). Bear in mind, though, if you use pumpkin puree or cooked sweet potato, you'll probably want to add a bit more coconut flour to thicken your batter (a tablespoon or two should do the job).

2. If you like your brownies extra chocolaty and sweet, add either 1/4 cup of calorie-free chocolate sauce to the mix, or 1/8 cup of Splenda and 1/8 cup of extra cocoa powder.

3. If you want to substitute for the coconut flour, you can. Try ground oats, or a combo of ground oats and ground almonds. You'll probably want to add a lot more than 3 tbsp of either of them to thicken the batter though, so just look at it and add enough until your batter looks like, well, brownie batter.

4. If you want to add an extra element of oomph to the brownies, throw some chopped nuts or dark chocolate chips into the batter before for you bake it!

Ingredients

• 3/4 scoop Whey (Strawberry) powder;

• 1/4 cup blueberries;

• 1/3 cup oats;

• 1 tablespoon light or unsweetened almond milk;

• 4 egg whites.

Directions

1. Mix all ingredients together in a bowl.

2. Spray a medium-sized skillet/frying pan with non-stick spray, then place on medium heat.

3. Pour in mixed ingredients. Once you see tiny bubbles appear on the top of the pancake, flip.

4. When each side is golden brown, the pancake is ready to be served.

Ingredients

• 1 scoop Whey Powder;

• 1/3 cup oats;

• 1/4 cup pumpkin;

• 1/2 cup egg whites;

• 1/2 teaspoon of cinnamon.

Directions

1. Mix all ingredients together in a bowl.

2. Spray a medium-sized skillet/frying pan with non-stick spray, then place on medium heat.

3. Pour in batter. Once you see tiny bubbles appear on the top of the pancake, flip.

4. When each side is golden brown, the pancake is ready to be served.

Ingredients

• 2 overripe Bananas;

• 1 cup of Oatmeal;

• 1/8 tsp of Sea Salt;

• 1 tsp Cinnamon;

• Dash of Baking Powder;

• 1 scoop Vanilla Whey;

• Choice of topping.

Directions

1. Preheat oven to 350 F.

2. Lightly spray a cookie sheet with olive or coconut oil. Evenly distribute the spray with a napkin or paper towel.

3. In a large bowl, mash bananas until creamy. Add oats, protein, cinnamon, salt, baking powder, and any additional ingredients of your choice. Mix well.

4. Place mounded spoonfuls of the mixture onto cookie sheet. Sprinkle with almonds/chocolate chips/choice of topping.

5. Bake for 15 minutes.

Ingredients

• 1 scoop og your choice Whey;

• 1/2 cup Liquid Egg White;

• 1/4 teaspoon olive oil;

• Couple chunks of chocolate.

Directions

1. In a small bowl, combine protein powder and liquid egg whites.

2. Whisk well with a fork until ingredients are slightly runny. Add a splash of water, if needed. Set aside.

3. In a separate dish, melt dark chocolate squares in the microwave for 90 seconds or until fully melted.

4. Remove chocolate from the microwave and add olive oil. Whip with a fork and drizzle over pudding.

Ingredients

• 1 scoop Whey;

• 1 tbsp Sugar-free, non-fat Chocolate Pudding;

• 1/4 cup Liquid Egg Whites ;

• 2 tbsp Water;

• Sliced fruit (optional).

Directions

1. Mix together protein and pudding.

2. Add liquid egg whites and water. Mix to a thick consistency.

3. If the texture is runny, add more powder.

4. Spoon out the batter onto a small plate.

5. Freeze for 30 minutes.

6. Add accompanying fruit slices.

Ingredients

• 1 1/2 scoop Chocolate Whey;

• 1 mounded tablespoon Natural Peanut Butter;

• Dash of Baking Powder;

• Water.

Directions

1. Combine all ingredients in a microwave safe bowl.

2. Stir in small amounts of water until you reach a brownie-batter consistency.

3. Microwave for one minute, check and stir, then microwave again for 30 seconds to 1 minute.

Ingredients

• 1/2 scoop Peanut Butter whey powder;

• 1 cup Liquid Egg Whites;

• 2 tbsp Raw Coconut Flour;

• 1 tbsp Powdered Peanut Butter;

• Toppings of choice (peanut butter/chocolate/maple syrup).

Directions

1. Mix all ingredients in a bowl until they form a thick batter.

2. Pour batter onto a greased frying pan and cook like a pancake.

3. Add toppings.

Ingredients For Base

• 1/2 cup of Ground Almonds;

• 2 1/2 tbsp Sesame Seed, Peanut, or Almond Butter;

• 2 tbsp Agave Syrup or regular Honey (helps bind the almonds with the seed or nut butter).

Ingredients For Filling

• 1/2 can (200 g) of Pumpkin Puree;

• 3/4 cup Liquid Egg Whites;

• 1/4 cup Vanilla Whey Protein Powder;

• 1 tsp Toffee Flavouring (optional);

• 1 tsp Cinnamon (optional).

Directions

1. Make the base by blending the base ingredients until you get compact dough. Press the dough down into the bottom and along the sides of a pie mould. Remember to use a mould with a removable bottom that allows you to unmold your pie easily.

2. Bake the crust at 360 F (180 C) for 10-15 minutes, and then remove it from the oven. This step is optional, but it ensures your base cooks a bit longer than the pie so it's nice and crusty.

3. Make your filling by blending the filling ingredients together using an immersion blender, regular blender, or food processor. Pour this onto the base.

4. Bake at 320 F (160 C) for 45-50 minutes, or until the filling has cooked through. Be careful not to overbake it. To ensure a creamy centre, remove your pie as soon as it's cooked through—you'll know when an inserted knife comes out clean.

5. Let the pie cool before slicing and enjoy!

If you want to make your pumpkin pies without crust (removing most of the carbs and the fat), bake the filling inside of silicone muffin moulds for 35-40 minutes at 338 F (170 C). Let the muffins cool before uncasing them.

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