Quick. Easy. Tasty. Nutritious.

December 09, 2020

Christmas is a decadent time. Beat the treats, by making your own, healthier Christmas snacks, with a little help from our nutrition partners Kinetica.

We've got all sorts of ideas here. From post-swim protein boosts, to film night essentials, and breakfast pancakes, we've got you covered.

Nut Butter Oatein Bars

Nut Butter Oatein Bars

Looking for a snack recipe with nut butter for an easy snack with a cup of tea or coffee, or an ideal pre-workout hit? ⁣ These nut butter oatein bars are the way to go!

100g smooth nut butter ⁣
45g honey
2 tbsp coconut oil
175g oats
2 scoops of Kinetica Whey (vanilla or chocolate)⁣
3 tbsp milled flaxseed
Dash of ground cinnamon
Mini choc chips to preference

1. Mix wet ingredients (coconut oil, honey, nut butter) in a bowl over a medium heat until liquid.⁣
2. Add in dry ingredients to mixture and mix until combined.⁣
3. Place in fridge for 2-3 hours ⁣
4. Remove from fridge and enjoy!

Nutrition (cut to 12) ⁣
Protein 9g⁣
Carbs 26g⁣

No Bake Chocolate Fudge Protein Truffles

No Bake Chocolate Fudge Protein Truffles

There are sugary, decadent Christmas truffles, and then there are these homemade truffles, packed with protein and flavour - best served with a hot drink during the festive season.


180g Medjool/Pitted Dates⁣

3 Scoops Kinetica Chocolate Whey ⁣

2 Tbsp Nut butter of choice

1 Tbsp melted coconut oil⁣

2-3 Tbsp milk of choice

20g Cocoa Powder⁣

Toppings (optional)⁣

Desiccated Coconut ⁣

Cocoa Powder

Chopped Hazelnuts

Ground Almonds⁣


1. Add the dates to a food processor or high-speed blender and process until they break down.

2. Add all the remaining ingredients and continue processing until fully combined, scraping down the sides of the processor as needed. The mixture should stick together easily when pressed without being overly sticky.⁣

3. Using a heaping tablespoon, scoop out the mixture and roll each portion into 1-inch balls. Coat with whatever toppings you fancy!⁣

4. Store the truffles in a sealed container either in the fridge or at room temperature for up to a week.⁣

Nutrition per truffle:⁣

Carbs: 13g ⁣

Protein: 10g ⁣

Fat: 3g ⁣

​Cinnamon Bun Popcorn

​Cinnamon Bun Popcorn

This is the perfect treat to enjoy while watching your Netflix series or midweek movie! Only six ingredients, and it takes 10 minutes to make!
One Bag of Microwave Popcorn
1 Scoop Vanilla Protein Powder
2 Tablespoons of Peanut Butter 
2 Tablespoons of Coconut Oil
2 Tablespoons of honey
Sprinkle of Cinnamon  
1. Melt the coconut oil and honey over a low heat until melted   
2. Turn off the heat and whisk in the peanut butter and protein powder until you get a smooth caramel  
3. Put your popcorn in the microwave for approx. 2 minutes  
4. Add the popped popcorn to the saucepan with the caramel, add the sprinkle of cinnamon and stir to coat the popcorn  
Protein: 24g  
Carbohydrates: 6g  
Fat: 8g  

Blueberry Protein Oat Bread

Blueberry Protein Oat Bread

Sean from #TeamKinetica channelling his inner chef with this delicious Protein Oat bread, using our vanilla ready to drink protein shake.
Ingredients ⁣⁣
350g oats⁣⁣
60g Greek yoghurt ⁣⁣
3 tbsp honey⁣⁣
1 egg⁣⁣
Kinetica ready time drink vanilla shake⁣⁣
2 tsp baking soda ⁣⁣
1 cup of berries ⁣⁣
1 cup of seeds ⁣⁣


1. Mix egg, shake & baking soda ⁣
2. Mix in oats & seeds ⁣
3. Add berries⁣⁣
4. Place mixture in loaf tin ⁣
5. Leave in oven for 55 mins at 180C
6. Remove from loaf tin, place upside down in oven to brown the whole loaf ⁣
7. Allow to cool on the tray⁣⁣

Healthier Cheese Cake

Healthier Cheese Cake

Not going to lie, this cheesecake is not completely healthy, but it's nutritional content is definitely an improvement on traditional cheesecakes. Consider it a better Christmas dessert option!


3 Tbsp oat flour (just blitz normal oats in a blender)
1 scoop of Kinetica Vanilla Whey or Kinetica Chocolate Whey
2 Tbsp Coconut Flour
1 Tbsp Coco Powder
6 Tbsp Ground Hazelnuts
Approx 4Tbsp Hazelnut Milk

250g Ricotta Cheese
300g Low Fat Cottage Cheese
1 Tbsp of Coco Powder
2 Tbsp Peanut Butter
1 sachet Gelatine (dissolved)
2 Egg Whites & 2 Tbsp Canderel whisked until fluffy (optional)
2 scoops Kinetica Vanilla Whey or Kinetica Chocolate Whey

Add all base ingredients together and add enough milk to hold the mixture together and pop into a spring-form cake tin (non-stick!). Press down on the base mixture to make sure it binds together. Pop into oven at 180C for 10-12 mins until crispy. Take out and let it cool.

Add all the filling ingredients together (except for the gelatine) and give them a good mix to combine all ingredients. If your using the egg whites add them now just fold them in gently, then pour in the gelatine and give it a stir. Pour the filling onto the base and give it a few taps to even the mixture out. Put it into fridge for a few hours or overnight to set!

White Chocolate & Macadamia Nut Bars

White Chocolate & Macadamia Nut Bars

Macadamia nuts, honey, and white chocolate. These bars have Christmas written all over them. Think of them like healthier blondies, and consider dusting with cinnamon for that extra Christmassy feel.

Ingredients (Makes 12 bars)

60g Kinetica Whey Protein Vanilla
240g Almond butter
100g Honey
60g Oats
40g Desiccated coconut
90g Macadamia Nuts
75g White Chocolate

1. In a bowl add all the ingredients, apart from the macadamia nuts & white chocolate.
2. Once this mixture is well mixed, roughly chop the nuts & white chocolate and fold into the mixture.
3. Place mixture into a lined baking tin and let set in the fridge.
4. When set cut into bar shapes and drizzle with some melted white chocolate

Quick & Easy Pancakes

Quick & Easy Pancakes

Early morning swims call for quick, easy, protein-packed pancakes. These will set you up nicely for the rest of the day. A great recipe to memorise and keep handy.


1 Large Scoop of Kinetica Whey Protein Powder
(We recommend Chocolate or Vanilla)
2 Small Bananas
1 Large Egg


1. Mash the bananas and mix with the egg.

2. Add the protein powder and mix well.

3. In a pan add some coconut oil once it's hot and pour in the mixture, make the pancake as big or small as you want. Cook on both sides. If your feeling lucky try flipping it once or twice

4. Cover it with your own favourite toppings.

Our favourites are: A dollop of peanut butter with a sprinkle of chocolate chips. Greek Yogurt with blueberries and strawberries. Or of course Nutella.

Protein Jaffa Cakes

Protein Jaffa Cakes

These homemade (and healthier!) jaffa cakes from Kinetica are an excellent project for a wintry Sunday afternoon.

Ingredients (Make 16 Cakes)

150g oat flour
30g Kinetica Vanilla Whey Protein Powder
1 tablespoon of orange zest
1 teaspoon of baking soda
1 large egg
3 tablespoons of honey
3 tablespoons of coconut oil (melted)

Filling: 115g of no added sugar orange jelly

Topping: 150g of dark chocolate

1. Mix oat flour, protein powder, orange zest and baking soda together in a bowl
2. Add the honey, egg and melted coconut oil and mix well
3. Place just over a tablespoon of the mixture onto a bun/muffin tin. Make sure each of the bun/muffins tin spaces are coated in some coconut oil so the mixture doesn’t stick. The mixture itself should give you 16 cakes bases
4. Pre heat the oven 180 degrees and bake the cakes for 15-20 minutes
5. Once done set aside to cool
6. Cut the tops of the cakes so that they are flat on top and place a teaspoon of no added sugar orange jelly (which you can also make yourself) on top
7. Melt the dark chocolate and pour the chocolate over each of the cakes
8.Place into the fridge to set

​Kinetica Protein Carrot Cake Balls

​Kinetica Protein Carrot Cake Balls

 This is Rebecca from #TeamKinetica’s twist on carrot cake. These protein balls are easy to make, nutritious and most importantly....delicious     
80g Oats     
3 scoops of Kinetica Vanilla Whey  
100g grated carrot
50g raisins       
8 pitted dates       
65ml water      
2 tsp Ground Cinnamon
100g Cream cheese       
2 Tbsp Raw Honey  
1. Blitz the raisins and dates in a bowl so they are slightly chopped up      
2. Add in all of the remaining ingredients, if the mixture is too sticky add in more oats       
3. Dampen your hands and roll the mixture into balls      
4. Place the balls in the freezer for 40 minutes      
5. While they are in the freezer, whisk the cream cheese and honey together until well combined      
6. After the 40 minutes, take the balls out and spread a layer of the frosting on top       
7. Keep in the freezer or enjoy all at once!    
Nutritional value per ball    
Protein:  11g    
Carbohydrates:  11g    
Fat:  4g    
Calories: 124