Delicious Gluten-free Complete Protein Bread

Gluten-free protein bread? This is a true challenge. Gluten gives bread its typical texture and holds it together. In addition to that in protein breads gluten is a major source of protein. So, what to do when you want to bake a gluten-free protein bread?

Check the recipe below! I use a mixture of legume and grain protein for a balanced amino acid profile. For the structural function of gluten, I use flax meal, xanthan gum and guar gum. In addition to that, flax meal is a great omega-3 fatty acid source that enhances the nutrient profile of the high-protein gluten-free bread.

Ingredients

• 150 g chickpea flour or pea flour

• 50 g pea protein

• 50 g rice protein

• 40 g flax meal

• 20 g yeast

• 40 g sugar

• 10 g baking powder

• 10 g salt

• 1.5 g (1/4 tsp) xanthan gum

• 1.5 g (1/4 tsp) guar gum

• 350 - 370 ml lukewarm water

Directions:

1. Mix all dry ingredients in a bowl.

2. Add water and mix throughly until you get a creamy dough.

3. Transfer the dough into an English cake/ bread baking pan lined with baking paper. Let the baking paper ends stand up.

4. Put a clean towel on standing up baking paper ends and let the bread raise for about 30 min in a warm place.

5. Bake in a pre-heated oven at 180 C for about 40 min. Check on the bread after 15-20 min. If it starts turning dark, cover it with aluminium paper.

Makes 5 servings.

Approx. Nutritional value per serving: 227 kcal, 16 g carbs, 23 g protein, 7 g fat

Course is designed to give you knowledge and tools to get the muscular body you always wanted without feeling your journey like a torture; you won’t feel deprived and eat delicious and nutrition food every day to fuel you goals.

Lupine Protein Burgers - anti-inflammatory yumminess

Great food shouldn’t only taste amazing, but also be packed with nutrients and be good for you. That’s why I created this recipe!

Anti-inflammatory, plant protein-packed burgers!

I use lupine flour and flax seeds, containing omega-3 fatty acids, for this recipe, because both are anti-inflammatory.

Do you know why anti-inflammatory food is important?

Inflammation is associated with depression and many other diseases. In addition, too much inflammation can be detrimental for building muscle. Eating an anti-inflammatory diet is crucial if you want to be physically and mentally healthy and build muscle.

This recipe is super easy to make and food prep for the entire week. You can freeze the burgers and take them out a day before to refreeze.

Ingredients

• 150 g lupine flour (possible to substitute by soy flour)*

• 50 g rice protein

• 50 g pea protein

• 25 g flax seeds

• 5 g (1 tsp) baking powder

• 25 g (2 tbsp) BBQ spice

• 25 g (2 tbsp) smoked paprika

• 10 g (1 tsp) salt

• 5 g (1 flat tsp) crushed pepper

• 1/4 tsp xanthan gum

• 3 zucchini (ca. 600 g), grated

• 250 ml (1 cup) water or less, depending on how juicy the zucchini are - mine weren’t very juicy so I needed to add more water

*you can get lupine flour here (EU/Orient) or here (USA)

Directions

1. In a large bowl, mix all dry ingredients

2. Add grated zucchini to the bowl and mix well

3. Add water and mix until you get a sticky dough

4. Knead the dough with your had into one large sticky ball

5. Divide the dough into 10 equal parts - ca. 110 -120 g each and shape 10 patties.

6. Put the patties on a baking tray lined with baking paper.

7. Bake for 25-30 min at 180 C.

8. Let the patties cook down and enjoy.

Makes 10 patties = 5 servings.

Approx. Nutritional info for 1 patties: 108 kcal, 3.5 g carbs, 15.5 g protein, 2.5 g fat

Approx. Nutritional info for 1 serving (2 patties): 215 kcal, 7 g carbs, 31 g protein, 5 g fat

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Want more yummy high-protein recipes to build muscle and shred fat?

Check out my

Best Protein Bread For Bodybuilding Meal Prep - vegan, gluten-free, high in omega-3

This is one of my favourite recipes to food prep. It’s easy to make, packed with nutrients - protein and omega-3 - and can be frozen. I prep it once a week or even once in 2 weeks and freeze it to have meals ready to go.

Another cool things is that it’s versatile! You can change up between flax and chia seeds, you can add spices and herbs to make flavour-rich versions or even add sweetener and cinnamon for a sweet version if you have a sweet tooth like me!

Ingredients

• 60 g oat flour

• 60 g pea protein

• 30 g flax or chia seeds soaked in 180 ml water overnight

• 1 tsp baking powder

• 1/2 tsp garlic granules

• 1/2 salt

Directions

1. Combine all dry ingredients.

2. Add soaked flax seeds, mix thoroughly and knead to a dough.

3. Shape into 2 rolls.

4. Bake for 25 minutes at 220 C/450 F.

Makes 2 rolls.
Approx. nutritional info for 1 roll: 308 kcal, carbs 22 g, protein 31 g, fat 7 g

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Want to see how to make the chia version? Watch my recipe video below!

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Lean Gains Protein Brownie

Feel like something sweet after your workout? But most protein bars are loaded with sugar and actually don’t have that much protein?

Try my favourite: Protein brownie! It’s delicious, high in protein, low in carbs and fat, super easy to make and always ready to go. I prep it once a week, cut it in ready-to-go servings and freeze it. Every morning I take out one piece and enjoy it after a badass workout!

Ingredients

• 100 g pea protein

• 40 g coconut flour

• 25 g cacao powder

• 25 g chocolate chips - or a mixture of chocolate chips and pecans

• 1⁄4 tsp salt

• 1⁄4 tsp guar gum

• 1⁄4 tsp xanthan gum

• 2 knife tips sucralose / ca. 100 mg (taste the dough, add more if you feel like brownies should be sweeter)

• 340 ml water

Directions

1. Mix all dry ingredients.

2. Add water, mix and knead to a dough.

3. Shape a square out of the dough.

4. Bake for 25 min at 200 C/400 F or alternatively, microwave the mixture for 2.5 min. Turn the brownie and microwave for another minute.

5. Cut in 4 slices.
   
   
   
   

Makes 4 servings.

Approx. nutritional information for 1 serving: 182 kcal, 8 g carbs, 23 g protein, 6 g fat, 14 g fiber.

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Protein Stollen

It's Christmas and I am in Germany. No need to say more. Protein Stollen is a must!

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Ingredients

• 350 g wheat flour
• 350 g pea protein
• 10 g (2 tsp.) baking powder
• non-calorie sweetener (I used 10 servings white chocolate FlavDrops from myprotein)
• 50 g raisins, 50 g candied lemon peel, 50 g candied orange peel
• 70 g chopped walnuts
• 500 ml (~ 2 cups) water
• 10-20 g VitaFiber (optional)

Directions

1. Mix all dry ingredients
2. Stir in walnuts and dried and candied fruits
3. Add water slowly, mix thoroughly and kneed to dough. Add water if necessary
4. Shape a Stollen
5. Bake for 20-25 min at 200C (400F)
6. Let the stolen chill and sprinkle VitaFiber on top

Makes 10 servings (1 slice = 1 serving).

Nutritional info per 1 piece: 350 kcal/ 39 g C/ 32 g P/ 7 g F

Pumpkin Protein Bread

It's PUMPkin season! Looking for a high protein pumpking bread recipe to get more pump in the gym? Then this recipe is right for you!

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Ingredients:

- 250 g vital wheat gluten

- 250 g pea protein powder

- 300 g chickpea flour

- 750 g apple puree (unsweetened)

- 600 g pumpkin (cooked in a microwave, peeled and diced)

- 3 tsp pumpkin spice

- 2 tsp baking powder

- non-calorie sweetener (optional, if you want to give the bread a sweet taste)

- 1 cup (240 ml) water

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Directions:

1. Mix all dry ingredients

2. Stir in the apple puree

3. Add water slowly, only as much as is necessary, and knead the mixture to a dough

4. Add in cooked pumpkin pieces and continue kneading

5. Spread the bread on a baking sheet lined with baking paper

6. Bake at 200 C/400F for 25 min

7. Let it cool down and cut in 16 pieces

Approx. nutritional info for piece: 237 kcal, 24 g carbs, 30 g protein, 3 g fat

Protein Porridge

This is a very simple, delicious, high-protein recipe you can prepare under 'basic conditions'. While travelling, I have to cook under very limited conditions most of the time; I don't have an oven, I don't have a food processor and I don't even have a proper knife.

Also, I can't get most of my usual 'high protein, low everything else' stable foods. For this reason, I have to be creative and come up with new recipes that are high in protein, totally macros-friendly and absolutely delicious. Protein porridge is my new creation! 😍

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Ingredients

• 25 g vanilla-flavoured pea protein powder

• 55 g textured vegetable protein (TVP or soy mince)

• 720 g zucchini (preferably with yellow or light green skin. If you use zucchini with dark green skin, peel them, otherwise they may give a bitter taste)

• 2 servings no-calorie sweetener (I used sucralose powder)

• 1 cup of water (240 ml)

Directions

1. Dice zucchini and place them into a large pot.

2. Add water and cook until zucchini become very soft (about 20 min). Stir occasionally. Add water if necessary.

3. Crush zucchini with a fork.

4. Add TVP and cook for additional 5 min.

5. Stir in protein powder and sweetener.

6. Depending on the porridge consistency you prefer, you may need to add more water.

Makes 2 servings.

Approx. nutritional info per serving: 183 kcal/ 17 g carbs/ 28 g protein/ 1 g fat

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Not getting enough protein?

Many people aren't able to keep their protein high and carbs and fat low enough to lose weight and maintain muscle. My recipes are designed exactly with those factors in mind!

"And now, thanks to your sorcery tips, tricks and treats, I can finally get all my dose of 120 g protein a day without struggling!" - Kornelia

Curious?

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Fluffy Protein Pancakes

That's a super quick and easy protein pancake recipe using my basic staple ingredients. If you want some variation, you can add different spices and flavourings to pancakes. My favourite options are cinnamon, gingerbread spices and toffee flavouring.

Ingredients

• 40 g wheat flour

• 40 g pea protein powder

• 1/2 tsp baking powder

• 1/2 apple (75 g), diced

• 2 servings no-calorie sweetener (I used vanilla FlavDrops from myprotein)

• 145-155 ml water

• low-calorie non-stick spray

Directions
1. Combine all dry ingredients and mix well
2. Add water (+ liquid sweetener, if you use one)
3. Stir in apple pieces
4. Cook in a pre-heated pan covered with a small amount of low-calorie non-stick spray for 3-5 min from each side
5. Enjoy

Makes 4 pancakes = 1 serving.

Approx. nutritional info per serving: 358 kcal/ 39 g carbs/ 35 g protein/ 1 g fat

Side note: If your pancakes aren't fluffy, you probably added too much water. The pancake batter has to be sticky (more like for a cake).

Chocolate Protein Cheesecake

If you are one of those who have a big sweet tooth; what better post-workout meal can you imagine than a chilled chocolate protein cheesecake on a hot summer day ? If you are a person who is lazy-ish like me and doesn't want to spend lots of time in the kitchen, I have another good news for you; you don't even need to bake this cheesecake!!

Ingredients

-        250 g prunes

-        220 g pea protein powder

-        500 ml light soy milk (with no sugar or reduced sugar content and a lower fat content than normal soy milk) or any other non-dairy milk

-        100 mg (1/2 mini scoop) sucralose (or any other no-calorie sweetener. However, you will need to readjust the amount)

-        50 g dark chocolate

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Tip: I used prunes because they are lower in calories and sugar than most other dried fruits.

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Directions

1.      Mix prunes with soy milk and process in a food processor.

2.      Transfer the mixture into a large bowl.

3.      Add protein powder to the mixture and mix well. The best thing is to use a hand blender with dough hooks for this job.

4.      Transfer the mixture into a rectangular or square-shaped tray lined with baking paper and spread the mixture in the tray. If the mixture is too dry, add some more soy milk. If it is too sticky, add some more protein powder.

5.      Melt chocolate in a microwave at medium heat for 1-2 minutes. You can add a tablespoon of soy milk to make the chocolate more creamy after melting. Stir the molten chocolate and spread it on top of the cheesecake base.

6.      Chill the cheesecake in the fridge for at least 1 hour.

Makes 6 pieces.

Approx. nutritional content for 1 piece: 298 kcal/ 32 g carbs/ 32 g protein/ 6 g fat

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Quick & Easy Apple Protein Buns

A really simple, delicious recipe with ingredients that are easily to get almost everywhere. That's my staple recipe when I travel the world and live in countries, in which vegan protein sources are very limited...to be on the safe side, I usually take a few kilograms of pea protein powder with me.

Ingredients
– 200 g wheat flour
– 200 g pea protein
– 1 large apple (about 200 g), roughly chopped
– 5 g (1 tsp.) baking powder
– non-calorie sweetener (I used 120 mg pure sucralose powder...this stuff is so sweet!)
– 500 ml (~ 2 cups) water

Directions

1. Mix all dry ingredients
2. Stir in the chopped apple (using hand blender makes it easier ;) )
3. Add water slowly and mix thoroughly
4. Shape 5 buns
5. Bake for 20-25 min at 200C (400F)

Makes 5 buns.

Nutritional info per 1 bun: 300 kcal/ C – 34 g/ P – 35 g/ F – 2 g