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Loco For Coco: 4 Healthy Coconut Recipes

Loco For Coco: 4 Healthy Coconut Recipes

Forget the Almond Joy bars. Coconut can be part of your clean, healthy diet! Add some to your shakes, or to your homemade protein cake and bars. Here are four recipes to get you started!

It's no wonder more and more fit-minded people are using coconut oil, flakes, and flour in their recipes—the fruit has endless benefits! Some people might skip it because of the high fat (and saturated fat, to boot) content. For the active person, the fat and fiber from coconut works in many beneficial ways.

Incorporating coconut in our diets can help boost metabolism and thyroid function while increasing energy, endurance, and digestion. I love to add coconut to my recipes. Check out these shakes, treats, and bars below for great ideas on how to go loco for coco!

1
Coconut Greens Shake

This refreshing take on a greens shake has a velvety-smooth consistency thanks to the coconut oil. It's great for a pre- or post-workout meal!

Ingredients
Directions
  1. Place all ingredients except for coconut flakes in a blender and blend until smooth.
  2. Pour into glass and top with coconut flakes.
Nutrition Facts
Serving Size Recipe makes 1 serving
Amount per serving
Calories 295
Total Fat17g
Total Carbs11g
Protein26g

Coconut Greens Shake PDF (12.7 KB)

2
Coconut Chocolate Clusters

One of my favorite flavor combos is chocolate and almond butter. Add coconut and some oats and you have a well balanced snack on the go.

Ingredients
Directions
  1. Combine all ingredients in a bowl and mix well.
  2. Drop spoonfuls on baking sheet with parchment paper and place in freezer for 30 minutes.
Nutrition Facts
Serving Size Recipe Serves 2
Amount per serving
Calories 354
Total Fat26g
Total Carbs15.5g
Protein19g

Coconut Chocolate Clusters PDF (122 KB)

3
Coconut Peanut Butter Protein Cake

Protein mug cake anyone? Yes please! Try this decadent, creamy concoction and you'll forget you're on a diet. It's a treat without the guilt and is great for a bedtime snack!

Ingredients
  • 1 scoop Vanilla Casein or Blend
  • 1 tbsp Coconut Flour
  • 1 Egg
  • 1 tbsp Coconut Flakes
  • 1 tsp Coconut Extract
  • 1 tsp Baking Powder
  • 1 tbsp Almond Butter
  • 1 tsp Coconut Flakes
Directions
  1. Spray the inside of a mug with non-stick cooking spray.
  2. Add protein, flour, egg, 1 tbsp coconut flakes, and extract to mug and mix well.
  3. Microwave for 75 seconds.
  4. Top cake with almond butter and coconut flakes!
Nutrition Facts
Serving Size Recipe serves 1
Amount per serving
Calories 375
Total Fat19g
Total Carbs19g
Protein33.5g

Coconut Peanut Butter Protein Cake PDF (120 KB)

4
Coconut-Oat Bars

Before I travel, I like to prep this meal. It's perfect for packing and it's easy when your mornings are busy and hectic. The coconut adds great flavor and fiber to the usual homemade protein bar!

Ingredients
  • 1/2 cup Oats
  • 1/2 cup Liquid Egg Whites
  • 1/2 scoop Vanilla Protein
  • 2 tbsp reduced fat unsweetened Coconut Flakes
  • 1/2 tsp Coconut Extract
  • Cinnamon and Stevia to taste
  • Splash of unsweetened Coconut Milk
Directions
  1. Preheat oven to 375 degrees.
  2. Spray 8x8 pan with non-stick spray.
  3. Blend all ingredients in a blender and pour into pan.
  4. Bake for 15 minutes.
  5. Cut into squares.
Nutrition Facts
Serving Size Recipe Serves 2
Amount per serving
Calories 116
Total Fat3g
Total Carbs21g
Protein22g

Coconut-Oat Bars PDF (120 KB)

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About The Author

Jillian has been associated with Bodybuilding.com for the past four years and has found her passion in the fitness industry.

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armen

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armen

Great recipes ma'am.

Article Rated:
May 28, 2013 6:37pm | report
 
XxmetallicaxX

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XxmetallicaxX

Just want to add in that it should be 'virgin' coconut oil, otherwise it is stripped of its nutrients and value through redefining and processing.....

May 28, 2013 8:59pm | report
 
E90335i

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E90335i

will try these out! I have been using coconut oil and coconut flour recently. I have made some awesome apple cinnamon protein muffins with a protein glaze that are paleo friendly. everyone I make them for loves them.

May 28, 2013 9:06pm | report
 
Joggin Jill

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Joggin Jill

sound delicious! :)

Jun 14, 2013 12:04pm | report
rennbj4

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rennbj4

90% saturated fat!? Surprised your heart doesn't explode upon first contact. Oh, but wait, coconut has "healthy saturated fats", as opposed to the saturated fat in meat, which is an instant heart attack.

May 29, 2013 8:24am | report
 
JeremyKoehnlein

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JeremyKoehnlein

Please tell me that was sarcastic

May 30, 2013 7:19am | report
Jrob95

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Jrob95

Saturated fat increases testosterone levels, which are vital for muscle growth. Obviously you shouldn't consume too much fat and make sure it's from good sources, like coconut.

Jul 7, 2013 8:00pm | report
aalishah1981

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aalishah1981

COOL !!

May 29, 2013 8:34am | report
 
eflame

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eflame

Coconut water instead of regular water to cook oatmeal is awesome. Add in some egg whites, few slices of apple, chia seeds, cinnamon and ta da. Nutritious and delicious.

May 29, 2013 12:45pm | report
 
plmcute8402

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plmcute8402

nice! I love cinnamon apples in my oats, def trying this

May 30, 2013 6:14am | report
Joggin Jill

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Joggin Jill

YUM, sounds delish! Thanks for sharing :)

Jun 14, 2013 12:02pm | report
Titan5353

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Titan5353

These sound great. I will have to give them a shot.

May 29, 2013 4:48pm | report
 
SaraSolomon

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SaraSolomon

Great job ... as always! Jillian -- keep 'em coming! xoxo

May 29, 2013 6:38pm | report
 
Joggin Jill

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Joggin Jill

Thank you Sara! Now i just got to get my mitts on some of those chocolate chip cookie dough Quest bars and make your blizzard! It will be my post show treat :)

Jun 14, 2013 11:59am | report
JeremyKoehnlein

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JeremyKoehnlein

I'm really curious..... If we're already talking about the benefits of coconut oil, then why would we use reduced fat coconut flakes?

May 30, 2013 7:21am | report
 
Joggin Jill

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Joggin Jill

By all means use the regular unsweetened coconut flakes if that is better for your macronutrient needs. For me personally, getting the added benefits from other forms of coconuts is enough so I go with the reduced fat flakes, that way I can use a little more if I choose :)

Jun 14, 2013 12:04pm | report
SonjaRose

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SonjaRose

Jillian! Thank you so much for creating and posting these recipes. Coconut is my absolute favorite and now I have several delicious, healthly and scrumptious treats to indulge in! I recently started making my coffee in the morning with unsweetened almond-coconut milk and adding a scoop of BSN lean desert chocolate coconut candy bar protein powder. It is fantastico!

May 30, 2013 4:02pm | report
 
Joggin Jill

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Joggin Jill

Omg Sonja! that sounds AMAZING! I love the coconut-almond milk blend too! :) And with the lean dessert..wow you are on to something!! Put a tbsp of coconut oil in your protein shakes for added healthy fats and it creates this delicious velvetey texture!

Jun 14, 2013 12:01pm | report
Showing 1 - 18 of 18 Comments

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