Of which 2.1 g sugars and 1.1 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Calcium (yogurt) · Complete protein (egg)
Allergens gluten (oats), egg, milk, tree nuts
Chocolate bars
Moist chocolate bars, creamy inside thanks to the cottage cheese and yogurt.
Ingredients
- 100 g (3½ oz) cottage cheese
- 60 ml (¼ cup) unsweetened almond milk
- 120 ml (½ cup) egg whites
- 120 g (4 oz) low-fat Greek yogurt
- 75 g (2¾ oz) oat flour
- 30 g (1 oz) reduced-fat cocoa powder
- 50 g (1¾ oz) chocolate protein powder — or 50 g oat flour, plus cocoa and sugar to taste
- 60 g (2 oz) low-fat Greek yogurt — for the topping
- 25 g (1 oz) chocolate protein powder — for the topping
- 1 dessert spoon (10 ml) reduced-fat cocoa powder (7 g) — for the topping
Method
- Preheat the oven to 180 °C (350 °F).
- In a bowl, mix the cottage cheese, almond milk, egg whites and yogurt until smooth.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “Breakfasts”. The English edition is coming soon.
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