8.5g protein per scroll
Cinnamon Scrolls
A cottage cheese dough rolled with cinnamon sugar and drizzled with icing. Freezes beautifully.
Fed them an hour ago. Hungry again.
They polish off whatever you give them, and ten minutes later they're back in the pantry. Sound familiar?
"Mum, I'm hungry." On repeat.
Growing kids, footy training, the 3pm crash. Snacks that are mostly sugar and white flour are gone in minutes.
Protein powder? For a 7-year-old?
You want them fuller for longer but not eating supplements from a tub. There's an easier way.
Protein bars cost a fortune
Packaged "high protein" snacks for three kids, five days a week, adds up fast, and they're rarely nut free.
Nut-free rules everything
Most "protein" recipes lean on peanut butter or almond meal. At school, that's half your options off the table.
"Mum, I'm hungry." On repeat.
Growing kids, footy training, the 3pm crash. Snacks that are mostly sugar and white flour are gone in minutes.
Protein bars cost a fortune
Packaged "high protein" snacks for three kids, five days a week, adds up fast, and they're rarely nut free.
Protein powder? For a 7-year-old?
You want them fuller for longer but not eating supplements from a tub. There's an easier way.
Nut-free rules everything
Most "protein" recipes lean on peanut butter or almond meal. At school, that's half your options off the table.
Why protein focused?
Because protein is the part that lasts.
Protein-rich food keeps little bellies full for longer. When I started building more of it into my boys' snacks, everything changed: the after-school snack on the way to footy became one snack instead of three, and weekends stopped being a non-stop "I'm hungry, Mum."
I even overheard them telling each other how filling the snacks were. That's when I knew this had to become a book.
No protein powder. No nuts. No catch.
Finding a high protein kids' snack without powder or nut butter seemed impossible. So I made 40 of them.
VS
No protein powders or supplements
Protein powders and supplements
100% nut free, all 40 recipes
Often made with nuts or nut butters
Everyday supermarket staples
Pricey packaged "high protein" bars
Protein worked out on every recipe
Long ingredient lists to decode
Bake once, freeze in portions
Another trip down the snack aisle
What is Inside The Ebook
More than a recipe list — a freezer system that makes busy mornings automatic.
High protein snack recipes
Muffins, loaves, cookies, bars, scrolls, rolls, nuggets, pizzas and more... sweet and savoury.
Freezer & defrosting guide
Bake once, freeze in portions, pack frozen in the morning and thawed by snack time.
My kitchen kit
The exact tray and tin sizes she uses, so your bakes come out right first time.
Protein per serve on every page
Plus swap tips for fussy eaters, and how each swap changes the protein.
A few of the protein big hitters
Protein per serve, as stated in each recipe.
33g protein
Breakfast Burgers
Egg, cottage cheese and bacon on wholemeal English muffins. Make 12, freeze them and rushed mornings are covered.
22g protein
Mince Egg Cups
Beef mince, egg, parmesan and spinach baked in a muffin tray. The perfect swap when they are over sandwiches.
10g protein
Air Fryer Biscoff Donuts
A two-ingredient Greek yoghurt dough topped with Biscoff. Proof a treat can still pull its weight.
7.5g protein
Orange & Poppyseed Loaf
Greek yoghurt keeps it soft and lifts the protein. Slice it, freeze it, grab a piece when you need one.
7g protein
Banana & White Choc Muffins
Pepitas give a protein boost to a muffin the boys devour. Swap the banana for apple for a change.
8.5g protein per scroll
Cinnamon Scrolls
A cottage cheese dough rolled with cinnamon sugar and drizzled with icing. Freezes beautifully.
33g protein
Breakfast Burgers
Egg, cottage cheese and bacon on wholemeal English muffins. Make 12, freeze them and rushed mornings are covered.
22g protein
Mince Egg Cups
Beef mince, egg, parmesan and spinach baked in a muffin tray. The perfect swap when they are over sandwiches.
10g protein
Air Fryer Biscoff Donuts
A two-ingredient Greek yoghurt dough topped with Biscoff. Proof a treat can still pull its weight.
7.5g protein
Orange & Poppyseed Loaf
Greek yoghurt keeps it soft and lifts the protein. Slice it, freeze it, grab a piece when you need one.
7g protein
Banana & White Choc Muffins
Pepitas give a protein boost to a muffin the boys devour. Swap the banana for apple for a change.
Fuller kids, without a bigger grocery bill.
One baking session on the weekend, a freezer full of snacks, and mornings where you just grab and pack.
Supermarket staples
Eggs, yoghurt, cottage cheese, oats and tinned chickpeas. Things already on your shopping list.
One bake, a week of snacks
Most batches make 8 to 12 serves. Freeze in portions and skip the snack aisle all week.
Nothing goes to waste
Bread crusts become pizza muffins, and overripe bananas become loaves, muffins and pancakes.
No 6am panic
Grab a frozen portion and go. No last-minute baking.
Cheaper than packaged
Homemade from pantry staples, so the grocery bill goes down, not up.
School-safe, every time
All 40 recipes are nut free, so you never have to check twice.
Made by a mum who's doing it all too
Hi, I'm Kels.
Mum of three boys — one in high school, all three playing footy — and the face behind Cook with Kels. I work full time, run my own business, and still keep three hungry boys fed every single day.
Do I have more time than you? Absolutely not. I've just learnt that a little prep and a well-stocked freezer make everything easier. I spent six months testing and tweaking these recipes on my own little guinea pigs, so you don't have to.
Hopefully, together, we can stop being 24/7 snack slaves.
Kels x
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FAQs
Are all the recipes really nut free?
Yes — all 40. Where a recipe mentions nuts or Nutella, it's only as an optional swap for families whose schools allow them.
Do I need protein powder?
Never. The protein comes from eggs, Greek yoghurt, cottage cheese, ricotta, legumes, seeds, meat and cheese.
Can I freeze them?
Almost all of them, and the ebook includes a full freezer and defrosting guide. I flag the couple that are best made fresh, like the Biscoff donuts and mozzarella sticks.
My kids are fussy. Will they eat these?
These are cookies, muffins, scrolls, nuggets and mini pizzas — kid food. Each recipe also has swap ideas, like choc chips instead of seeds.
How do I get the ebook?
It's a digital PDF. You'll get a download link straight after purchase to read on your phone, tablet or computer, or print at home.