Proteïenkoekies sonder proteïenpoeier (8g proteïen)

Dit Proteïenkoekies are a high-protein snack made with no protein powder, no eggs, no dairy, no gluten and they still bring over 8 grams of protein and 4 grams of fiber!

INHOUDSOPGAWE

+ Bekyk Meer- Bekyk Minder

Alhoewel die hele resep net hieronder is, moet jy nie al my wenke verder af misloop nie, insluitend bestanddeelruilings, my kookwenke en stap-vir-stap-foto's!

Protein Cookies without protein powder

Dit Proteïenkoekies are a high-protein snack made with no protein powder, no eggs, no dairy, no gluten and they still bring over 8 grams of protein and 4 grams of fiber!

5 van 8 stemme

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Voorbereidingstyd: 10 minute mins

Kooktyd: 12 minute mins

Totale tyd: 22 minute mins

Kursus: Nagereg, peuselhappie

Kombuis: Amerikaanse

porsies: 11 koekies

kalorieë: 247.5 kcal

Author: Carine Claudepierre

KookmodusVerhoed dat jou skerm donker word

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Bestanddele

Amerikaanse gewoonte - metrieke

• ▢ ½ koppie Medjool Datums - (note 1) 80g 6 dates, pitted
• ▢ ⅓ koppie Soja melk - louwarm (nota 2)
• ▢ 1 kan Ingemaakte Kikkererwten - 15 ounces / 425g can – drained, equivalent to 1 1/4 cups of cooked chickpeas (note 3)
• ▢ ¾ koppie Grondboontjiebotter (Ongesoute) - (aantekening 4)
• ▢ ½ koppie Outydse gerolde hawermout - (aantekening 5)
• ▢ ½ koppie Pampoenpitte - (aantekening 6)
• ▢ 2 teelepels Vanielje-ekstrak
• ▢ 1 teelepel Bakpoeier
• ▢ 2 eetlepels Esdoringstroop - (aantekening 7)
• ▢ ⅓ koppie Suiwelvrye Donker Sjokoladeskyfies - (aantekening 8)

instruksies

• In a glass bowl, place the pitted dates and cover them with warm milk (I microwaved it for just 30 seconds). Place a plate on top of the bowl to prevent the milk from evaporating. Set it aside for 10 minutes to give the dates time to soften.
• When the dates are soft, pop the bowl in the fridge to cool down the milk otherwise, it will melt the chocolate chips in the cookie dough.
• Open the can of chickpeas. Wash and drain them under tap water in a sieve. Set aside.
• Preheat the oven to 350°F (180°C). Line one large cookie tray with parchment paper. Slightly oil the paper with coconut oil. Set aside.
• Place the chickpeas into the food processor with the cooled dates and milk they have been soaked in, peanut butter, oats, pumpkin seeds, vanilla extract, baking powder, and maple syrup.
• Blend on high speed for 30 seconds, stop, scrape down the bowl of the food processor, and repeat these actions a few times until the batter is smooth and there are almost no lumps of chickpeas. It should not take more than 2 minutes in total.
• Verwyder die lem en roer die donker sjokolade-skyfies met 'n spatel by.
• The batter is sticky and thick. That's normal. Spray some cooking oil in a cookie dough scoop, scoop some dough, and release it on the baking sheet.
• Place the chickpea cookie dough ball on the prepared tray, leaving half an inch between each cookie. These cookies will not expand in the oven. I made 11 cookies.
• Slightly wet your hand and press the dough balls to flatten them into cookies.
• Bake the cookies for 18-22 minutes until the top is golden brown and crusty. The cookies remain very soft, and that is normal. They are fudgy.
• Let them cool on the rack for 10 minutes, then slide a spatula under each cookie to transfer them to a cooling rack.
• Leave them for 1 hour to reach room temperature before eating.

Notes

Let 1: Any date variety works. Make sure you weigh the dates if you are using smaller dates.

Let 2: Or any milk you love. Soy milk has more protein than almond or oat milk, so it’s the best option for more protein.

Let 3: Canned chickpeas are already cooked. If cooking yours from dry chickpeas, cook them, let them cool, and measure 1 1/4 cups.

Let 4: Or any nut butter you like, such as almond butter or cashew butter. For a nut-free version, use sunflower seed butter.

Let 5: Or gluten-free certified oats, or quinoa flakes.

Let 6: Or sunflower seeds or hemp seeds to add even more protein per serving. Avoid chia seeds and flaxseed. They will absorb too much liquid, and they won’t add much protein.

Let 7: Or agave syrup, or skip and add more milk instead. This makes the cookies softer, and I found the sweetness too low without maple syrup.

Let 8: Optional, you can swap for chopped nuts or more seeds.

stoorBêre in die yskas of in die spens vir tot 4 dae. Andersins, vries in 'n boks en ontdooi op 'n bord by kamertemperatuur vir 3 uur voor jy dit eet.

Oondmodus: Ek gebruik die waaier-geforseerde (konveksie) modus. As jy die konvensionele modus moet gebruik, beveel ek aan dat jy die temperatuur met 15°C (25°F) verhoog. Die baktyd behoort dieselfde te wees, maar dit kan dalk 'n paar minute langer neem.

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Voeding

Dien: 1koekie | kalorieë: 247.5kcal | koolhidrate: 24.4g | proteïen: 8.2g | vet: 14.2g | Versadigde vet: 4.6g | Meervoudig onversadigde vet: 3.3g | Mono -onversadigde vet: 5.3g | Trans vet: 0.002g | natrium: 162.2mg | kalium: 308.4mg | Vesel: 3.9g | suiker: 11.6g | Vitamien A: 45.1IU | Vitamien B12: 0.1mg | Vitamien C: 0.7mg | Vitamien D: 0.1mg | kalsium: 89.9mg | yster: 1.4mg | magnesium: 69.8mg | fosfor: 163.3mg | sink: 1.4mg

Bestanddele en vervangings

Jy benodig slegs 'n paar eenvoudige bestanddele om hierdie resep te maak. Hier is hoe om hulle te kies en te ruil.

• Medjool Datums – This provides natural sweetness and a sticky texture that binds the dough together. You can also use other soft date varieties like Deglet Noor, though you might need to soak them a bit longer if they are dry.
• Soja melk – This adds moisture to help blend the dates and boosts the protein content of the cookies. Almond milk or oat milk work well too if you prefer those flavors.
• Ingemaakte Kikkererwten – These form the main base of the cookie dough, packing in fiber and protein without needing any flour. White beans such as cannellini beans or navy beans are great substitutes that blend just as smoothly.
• Grondboontjiebotter – This adds healthy fats and a rich flavor that helps mask the taste of the chickpeas. Almond butter, cashew butter, or sunflower seed butter for a nut-free option are excellent choices.
• Outydse gerolde hawermout – These give the cookies structure and a nice chewiness. Quinoa flakes or quick oats work fine here as well if you want a slightly different texture.
• Pampoenpitte – These add a nice crunch and extra nutrients to the mix. Sunflower seeds or hemp seeds make good swaps if that is what you have in the pantry.
• Vanielje-ekstrak – This enhances the sweet flavors in the cookie dough and adds a classic cookie aroma.
• Bakpoeier – This helps the cookies rise slightly and softens the dense texture of the chickpea base.
• Esdoringstroop – This brings extra sweetness to balance the earthy chickpea flavor. Agave syrup or brown rice syrup are suitable alternatives.
• Suiwelvrye Donker Sjokoladeskyfies – These add delicious pockets of chocolate throughout the cookie. Cacao nibs or chopped nuts are tasty options if you want to keep the sugar content lower.

How to Make Protein Cookies Without Protein Powder (in Pictures)

Carine se Bakwenke

Let me share a few more tips for a perfect protein cookie!

• Adjust the sweetness – I prefer adding that splash of maple syrup to mask the chickpea taste completely. If you want a date-only sweetened treat, skip the syrup and add a bit more milk instead to keep the texture right.
• Cool the mixture – Make sure you let the warm milk and date mixture cool down in the fridge before blending. If it is too hot, it will melt the chocolate chips when you fold them in later.
• Boost the protein – Swap the pumpkin seeds for hemp seeds to increase the protein content even further without changing the texture of the cookies too much.

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