No Fuss Macro Cookies

Hi!

I have been trying to keep my protein intake and my macros balanced for a while now. And although I got myself some whey protein and started taking it, the allure of shakes wore off pretty quickly. Soon I began to experiment with ways to incorporate it to other recipes.

I first tried making pancakes with added whey but I got mixed results. Even when the flavour was mostly ok it just wasn't very filling and the texture left much to be desired.

The thing is, whey tends to get a rubbery texture when cooked you see, and I was looking for something that could function regularly as a snack. And it may be just me but I firmly believe a snack needs to have some bite to it.

I also wanted something that could be made in batches in advance.

So thats how I started my quest for the ultimate macro cookies.

The result? A simple recipe where all the measurements are in scoops (the sort that always come with whey protein powder). This way it can be put together quickly without the need for a scale, and can easily be scaled to larger batches if desired.

Want to try it ? Follow the steps below.

-for 1 recipe yielding 12 cookies-

The Dries:

1. 1 Scoop Instant Oats (~30g)
2. 1 Scoop Coconut Flour (~40g)
3. 2 Scoops Sunfloweer seeds(110g)
4. 2 Scoops Whey Protein Powder (~ 60g) – Vanilla works best.
5. 1 Scoop Sugar (~65g) – For that necessary Maillard reaction and energy.
6. 1/2 teaspoon of coriander seeds (optional) Adds a nice lemony scent and aids in digestion

The Binding Agents:

1. 1/2 Scoop Peanut Butter (~ 15-20g)
2. 2 Medium Eggs

Tools:

1. Seed or coffee grinder. Or a sturdy food processor/ high-speed blender (To make the flour)
2. Mixing bowl
3. Baking tray

Explaining the composition

The main goal of the recipe was to balance the protein input from the whey powder with some healthy fat, fiber and carbs, while preventing the rubbery texture of the whey from showing through.

The solution came from substituting regular flour with a mix of sunflower flour, coconut flour and oats.

The sunflower flour acts as a base, with plenty of healthy fats and some amino acids, but it can't readily absorb moisture.and it has little in the way of carbs. Here the coconut flour and the oats come into play. Both are high in fiber, the coconut being able to absorb lots of moisture and the oats bringing a chewy texture and complex carbs into the mix.

As for the binders, the peanut butter is used to keep the cookies fudgy and moist while the eggs manage to keep all the coarse ingredients from falling apart.

And the sugar? Well it is there for taste, and also so that the cookies can give you an initial hit of energy until the fats, protein and more complex carbs kick in.

The first step towards making the cookies is to process the oats and sunflower seeds into flour. Although you could absolutely buy them both pre-ground in the case of the sunflower seeds I advise against it. Once ground the healthy fats start to oxidize and eventually go rancid. If you can't guarantee that it is fresh is better to grind them just before using them.

Take your 2 scoops of sunflower seeds and dump them into your grinder or food processor. f you're using coriander seeds, add them now so they have a chance to release their oils. Pulse them until they reach a sandy, flour-like consistency.

1. Safety Check: Don't leave the machine running! If you over-process these, the friction heat will release the oils and turn your flour into sunflower butter. We want a dry meal.

When the sunflower mill is ready repeat with the 1 scoop of oats. they dont need to be ground extremely fine. Some brands already come pre-ground. That's about the target consistency.

Once the sunflower seeds and oats have been ground into flour put them in a bowl.

Add in 1 scoop of coconut, 2 scoops of whey protein powder, and 1 scoop of sugar.

You may also add a pinch of salt here, though is not absolutely necessary. You can also add your choice of spices. Sometimes I add some ginger and cinnamon for a little variety.

Once everything is in the bowl whisk until the mixture is a uniform color.

Now is where we introduce the "glue" that holds the entire macro-structure together.

Add the 1/2 scoop of peanut butter and the 2 eggs to the dry mix. Start mixing with a sturdy spatula. At first, it’s going to look like it will never come together, it will be crumbly and "short." Dont add water! Use the back of your spoon to press the peanut butter into the dry ingredients. Eventually, the moisture from the eggs will begin to hydrate the powders, and you’ll end up with a thick, heavy and somewhat sticky dough.

The dough is now almost ready to be shaped into cookies. To be fair, you could probably do it right away but it is probably best to wait 30-45 minutes.

Why? because as many ingredients are highly higroscopic (meaning they can absorb a lot of water) they will continue to absorb moisture from the dough for a while, making it less sticky and easier to work with.

Its also a good opportunity to do some cleanup and light up the oven to get it preheated.

Next divide the dough into twelve pieces, roll each into a ball and place them in a lightly oiled cooking tray. Once they are set they can be flattened into 8-9mm thick disks.

Bonus tip! What I like to do is to use the back of a protein scoop to flatten down the cookies. It is the perfect size and it leaves them with a nice and even thickness!

Once your cookies are nice and pressed you can slide your tray into the preheated oven. Bake for 30-40 minutes at 180°C. You are looking for a light golden brown and a firm edge.

Because of the protein and fat content, these benefit from a "low and slow" approach compared to standard sugar cookies. So if you suspect your oven is a bit on the strong side, just lower the temperature. It might take a take a little longer, but they will cook much more evenly.

Once done, let them cool on the tray for at least 10 minutes as they will finish to "set" as they cool.

Now the recipe would not be complete without adressing the nutrient profile, they are called macro cookies after all!

Each batch yields 12 cookies (Total batch weight approx. 360g - 380g depending on egg size). And what is in them?

Nutrients Per Cookie (~31g) 137 kcal

1. Protein 8.7g ()
2. Fats 6.9g
3. Carbohydrates 10.4g

Nutrients Per 100g 442 kcal

1. Protein 28.1g
2. Fats 22.2g
3. Carbohydrates 33.5g

In terms of calories the macros for this cookies are roughly 25% protein, 30% carbs and 45% fats; making for a very stable energy supply.

Micronutrient Profile

Now these cookies don't just hit your macros; they are also filled with lots of other compounds:

1. Vitamin E & Selenium: From the sunflower seeds, great for reducing oxidative stress after a workout.
2. Magnesium: Aids in muscle relaxation and energy production.
3. Linalool: From the coriander seeds, which helps soothe the digestive tract and prevents the "heavy" feeling often associated with high-protein snacks.
4. MCTs (Medium Chain Triglycerides): From the coconut flour, providing a faster energy source than other fats.

How they stack up against the "Pros"

Most industrial protein cookies (like the famous 100g varieties found in gas stations) contain around 21g of protein per 100g. This cookies are significantly more efficient, packing 28g of protein per 100g with added fiber and lots of micronutrients!

Thanks for reading this instructable! You are now able to make your own macro cookies, so scoop away!

And once you have tried the given ratios you can start playing around with it! I usually mix some walnuts and pumpkin seeds in with the sunflower seeds. Let me know if you try any other combos!.