Healthy Recipe: Protein Hot Cross Buns

Key to Life Health and Fitness • September 30, 2018

Healthy Recipe: Key to Life Health and Fitness

Enjoy your protein breakfast bars! They keep in the fridge for 7 days, or freeze for up to 6 months. Yields 20 Servings

INGREDIENTS

- 170g (1/2 Packet) Protein Bread Co Muffin Mix

- 1/2 Cup (80g) Sultanas

- 80g of No Added Sugar Chocolate (we used Coles No Added Sugar Dark Chocolate) Chopped into Sultana Sized Pieces

- 4 teaspoons Cinnamon and 4 teaspoons Mixed Spice

- 1 teaspoon BiCarb Powder

- 2 eggs and 1/2 Cup Water

PREPARATION

Heat oven to 180 degrees

Spray silicone muffin tray with oil or line with muffin papers- ready for 8 buns

METHOD

Combine the Protein Muffin Mix, sultanas, chopped choc pieces, cinnamon & mix spice and bicarb in a large bowl.

In a small bowl whisk together eggs and water

Pour the egg mixture into the dry mix and gently stir to combine.

Portion the mixture into the 8 evenly scooped muffin tins.

Using a spatula, spoon handle or anything you can find – mark each hot cross bun with a large X indent.

Place in oven and bake for 15mins

THE CROSSES

When the timer goes off for the hot cross buns, carefully insert the white chocolate into the buns to make 2 crosses.

Bake for another 10 minutes until the chocolate is slightly golden.

Remove from oven and tins, cool on a baking rack.

STORAGE

Please store your Protein Hot Cross Buns in fridge for 5 days (if they last) or freezer for 6 months.

Enjoy these DELICIOUS Hot Cross Buns as a treat even after Easter!!!

Macro Nutrients per bun:

Protein: 10g Fat: 10g Carbs: 10g Calories: 177cals

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Brendan Smythe personal training and outdoor group fitness classes

Brendan Smythe: May 25 - Member of the Month

By Key to Life Health and Fitness • May 1, 2025

Congratulations to Brendan Smythe our May Member of the Month and newest 10 Year Member. Brendan has been a member of Key to Life for 10 glorious years which is an outstanding achievement and shows how much time and commitment Brendan has put into his health and fitness over these years. Brendan has been a regular at the Monday 6:30pm and Wed 6am Outdoor Box Blast Sessions and has recently picked up a 1:1 PT session to fine tune some of his goals. He has also attended numerous Running and Social Events over his 10 years as a Key to Life Member. Brendan has been an absolute pleasure to train and always brings a can-do attitude to the sessions he attends. This work ethic and his active approach to life is why Brendan is our KTL Member of the Month for May. A huge congratulations to you Brendo you superstar.