Of which 1.4 g sugars and 1.2 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 (cottage cheese) · Protein (cottage cheese) · Complete protein (egg)
Allergens gluten, egg, milk
Protein chocolate salami
A roll of chocolate and Maria cookies, sliced like a sweet salami, with no baking.
Ingredients
- 100 g (3½ oz) cottage cheese
- 100 g (3½ oz) pasteurized egg whites — instead of whole eggs, for food safety
- 70 g (2½ oz) chocolate protein powder — or nonfat milk powder
- 70 g (2½ oz) reduced-fat cocoa powder
- 50 g (1¾ oz) sugar-free Maria cookies — or chopped nuts
- sugar, to taste — optional; no added sugar: sweetener to taste
Method
- Blend the cottage cheese with the pasteurized egg whites until smooth and creamy.
- Transfer to a bowl and add the cocoa and protein powder. Stir until smooth.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “Snacks & Small Plates”. The English edition is coming soon.
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