Protein Quark Bowl with Coconut and Redcurrants
Fresh, light and packed with protein, this quark bowl with coconut and redcurrants is a lovely way to start an active day. The airy quark-and-lemon base gets a wonderfully creamy texture from stiffly whipped egg whites, the coconut adds a delicate aroma, and the redcurrants bring a bright, fruity finish. Online you'll often see this recipe under the name 'KiloKick', a nod to its reputation as a simple low-carb breakfast.
Ingredients
- 250 g low-fat quark, or thick Greek yogurt / fromage blanc
- 2 egg whites
- 1 lemon, juiced, juice of a whole lemon
- 1 tsp sweetener (e.g. xylitol or erythritol), optional, to taste
- 1 tbsp desiccated coconut
- redcurrants, to taste, for serving
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 1 Serving |
|---|---|---|
| Calories | 265 kcal | 265 kcal |
| Carbohydrates | 14 g | 14 g |
| Protein | 36 g | 36 g |
| Fat | 6 g | 6 g |
| Fibre | 2 g | 2 g |
| of which sugar | 8 g | 8 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Separate the eggs and whip the egg whites to stiff peaks in a clean, grease-free bowl.
- Using a whisk, stir the low-fat quark together with the freshly squeezed lemon juice until smooth.
- Stir the desiccated coconut into the quark mixture.
- Sweeten to taste with xylitol or erythritol, if you like.
- Gently fold the whipped egg whites into the quark-and-lemon mixture until light, airy and creamy.
- Spoon into a bowl or onto a plate, top with redcurrants and enjoy straight away.
- Variation: instead of whipped egg whites, you can use protein powder. Stir in a little water for a creamy consistency.
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Nutrition facts per serving (estimate)
| Calories | 265 kcal |
|---|---|
| Carbohydrates | 14 g |
| Protein | 36 g |
| Fat | 6 g |
| Fibre | 2 g |
| of which sugar | 8 g |
Frequently asked questions
What's the difference between this protein bowl and 'KiloKick'?
They're the same thing: a protein-rich quark-and-egg-white mixture. 'KiloKick' is simply a popular nickname for it online.
Can I use protein powder instead of whipped egg whites?
Yes, the recipe works with protein powder too. Just stir in a little water for a creamy consistency.
Which sweetener works best?
Xylitol or erythritol both work well, as they're low in calories and keep the recipe low-carb.
What other fruit can I use instead of redcurrants?
Berries like raspberries, blueberries or strawberries work beautifully and suit the low-carb approach too.
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