Proteinski keksici sa cokoladom (Protein cookies with chocolate)

Možeš koristiti kao užinu, doručak ili posle treninga.

Sastojci (za 10 keksića, ~5 cm): 150 g ovsenih pahuljica (može i samlevenih), 30 g proteinskog praha - čokolada ili vanila (protein surutke ili biljni protein), 1 zrela banana, 1 jaje, 2 kašike kakaa u prahu, 2 kašike meda ili javorovog sirupa, 40 g komadića tamne cokolade, 1 kašika kokosovog ulja (otopljenog), ½ kašičice praška za pecivo.

Priprema:

1. U činiji izgnječi bananu dok ne postane kremasta.

2. Dodaj jaje, med i otopljeno kokosovo ulje, pa dobro promešaj.

3. Stavi ovsene pahuljice, proteinski prah, kakao prah i prašak za pecivo.

4. Na kraju umešaj komadiće čokolade.

5. Formiraj male keksiće.

6. Poredjaj na pleh obložen papirom za pečenje.

7. Peci u prethodno zagrejanoj rerni na 180°C oko 12–15 minuta.

Nutritivni profil po 1 keksu (~45 g):

Kalorije: ~170 kcal

Proteini: ~6 g

Ugljeni hidrati: ~22 g

- Šećeri (prirodni i dodati): ~10 g

- Vlakna: ~3 g

Masti: ~7 g

- Zasićene masti: ~3 g

- Mononezasićene: ~3 g

- Polinezasićene: ~1 g

Holesterol: ~30 mg (iz jajeta i čokolade)

Natrijum: ~50 mg (iz praška za pecivo i malo soli u čokoladi)

Minerali i vitamini (približno po keksu):

- Kalijum: ~250 mg (banana + čokolada)

- Kalcijum: ~40 mg (proteinski prah + kakao)

- Gvožđe: ~1 mg (kakao + ovsene pahuljice)

- Vitamin B6: ~0.1 mg (banana + jaje)

Napomene:

- Šećeri su delimično prirodni (banana) i delimično dodati (med ili javorov sirup) → možeš smanjiti med ili zameniti stevijom da smanjiš šećere.

- Holesterol je iz jajeta i čokolade

- Natrijum je nizak → sigurno za dijetu sa niskim unosom soli.

- Masti su zdrave (kokosovo ulje + čokolada) i daju sitost.

Kada da ih jedeš?

- Doručak (uz jogurt ili mleko)

- Užina (drže sitost duže)

- Posle treninga (za oporavak mišića)

Saveti:

- Ako želiš bez šećera → izbaci med i koristi samo bananu

- Za hrskavije keksiće → peci 2–3 minuta duže

Da li znate ko jede ove proteinske čokoladne keksiće sa čokoladom? 🕵️‍♀️

Pa, Zvoncica iz tima Police-keteers sa bloga Avanture Inspektora ne može da im odoli. Brza, radoznala i uvek spremna za novu misiju, ona zna da ovi keksići daju energiju za sve digitalne i terenske avanture.

Ako još niste zapratili blog, možda je sada pravo vreme da to učinite – stižu uzbudljive priče za decu od 13 do 16 godina koja vole policiju i istraživanje 🚓🔍

You can use it as a snack, breakfast or after training.

Ingredients (for 10 cookies, ~5 cm each): 150 g of oat flakes (rolled oats, can also be ground), 30 g of protein powder - chocolate or vanilla (whey protein or plant-based protein), 1 ripe banana, 1 egg, 2 tablespoons of cocoa powder, 2 tablespoons of honey or maple syrup, 40 g of dark chocolate pieces, 1 tablespoon of coconut oil (melted), ½ teaspoon of baking powder.

Preparation:

1. In a bowl, mash the banana until it becomes creamy.

2. Add the egg, honey and melted coconut oil, then mix well.

3. Add oat flakes (rolled oats) protein powder, cocoa powder and baking powder.

4. At the end, stir in the chocolate pieces (chips).

5. Form small biscuits.

6. Arrange on a tray lined with baking paper.

7. Bake in a preheated oven at 180°C for about 12-15 minutes.

Nutritional profile per 1 biscuit (~45 g):

Calories: ~170 kcal

Proteins: ~6 g

Carbohydrates: ~22 g

- Sugars (natural and added): ~10 g

- Fiber: ~3 g

Fats: ~7 g

- Saturated fats: ~3 g

- Monounsaturated: ~3 g

- Polyunsaturated: ~1 g

Cholesterol: ~30 mg (from egg and chocolate)

Sodium: ~50 mg (from baking powder and a little salt in the chocolate)

Minerals and vitamins (approximately per biscuit):

- Potassium: ~250 mg (banana + chocolate)

- Calcium: ~40 mg (protein powder + cocoa)

- Iron: ~1 mg (cocoa + oatmeal)

- Vitamin B6: ~0.1 mg (banana + egg)

Notes:

- The sugars are partly natural (banana) and partly added (honey or maple syrup) → you can reduce honey or replace it with stevia to reduce sugars.

- Cholesterol is from eggs and chocolate

- Sodium is low → safe for a low salt diet.

- Fats are healthy (coconut oil + chocolate) and provide satiety.

When should you eat them?

- Breakfast (with yogurt or milk)

- Snack (they keep you full longer)

- After training (for muscle recovery)

Tips:

- If you want without sugar → leave out the honey and use only banana

- For crispier biscuits → bake 2–3 minutes longer

Do you know who eats these protein chocolate chip cookies? 🕵️‍♀️ 

Well, Tinkerbell from the Police-keteers team from the Inspector's Adventures blog can't resist them. Quick, curious and always ready for a new mission, she knows that these cookies provide energy for all digital and off-road adventures.

If you haven't followed the blog yet, maybe now is the time to do so - exciting stories coming for 13-16 year olds who love police and investigation 🚓🔍

Note: in Serbian language only.