Pre-Workout Protein Blondies

(makes 8 or 16 smaller portions)

People always wonder what I eat, well I am fairly consistent with my meals and a staple in my training day diet is my pre-workout protein blondie served with a strong cup of black coffee. It's a perfect combination of fats, protein small bit of slow release carbs and caffeine exactly what I need before hitting the gym. Here's the really simple recipe. Follow me on instagram @Michelleg294 to keep up to date with all my training and food posts!



  • 3 Scoops Nutrisci Vanilla Protein (any flavour works)

  • ½ Cup Oat Bran / Oat Flour

  • 1 Cup Coconut Flour

  • 1 ½ tsp Baking Powder

  • 230g Sweet Potato

  • 1 Cup Greek Yoghurt

  • ½ Cup Coconut Oil

  • ½ Cup Zero Calorie Syrup. I use Chocolate Carmel or Maple.  (Could use normal maple syrup if your not too concerned about macros)

  • 6 Egg Whites

  • Handful of Cacao Nibs (chocolate chips or nuts can be substituted)



  1. Pre-heat oven to 180°C

  2. Peel sweet potato and pop in a pot to boil until soft and mash to a creamy consistency.

  3. While your waiting on your spuds combine all dry ingredients bar cacao nibs in a mixing bowl and stir.

  4. Melt coconut oil to a liquid and add it and all other wet ingredients to dry mixture. Stir well to combine and form a cake like mixture.

  5. Once the sweet potato is done and well mashed combine with cake mixture and stir well.

  6. When happy with the mix add cacao nibs and stir to evenly distribute.

  7. Line baking tin with greaseproof paper (I like to use pyrex glass dishes).

  8. Add mixture to dish and evenly distribute.

  9. Pop in oven for 20min. Bake test with a knife after 20min and it should come out almost clean (a little cake mix on it is ok it just means they will be a bit gooier).

  10. Allow to cool and Enjoy!

You can make these in bulk and freeze them as they keep perfectly. When you want them just leave them to thaw overnight in the fridge and they will be good to go. They can be enjoyed both hot or cold served with a cup of freshly brewed coffee. To store them keep them in a sealed container in the fridge for up to 5 days.



I’ve played around with the recipe a lot with substituting oat flour with almond flour, adding cacao powder and changing flavours of whey and each time they come out great. You can work the recipe to fit your dietary requirements which is great.


Hope you enjoy them and let me know how you get on with them!