Gut-Healthy SMASH Cookies (Soft-Baked, Protein-Rich, Collagen-Rich, and Good For You)

Soft-Baked Churro Protein Cookies (Using: Equip Prime Cinnamon Roll Protein & Coconut Flour)
Made in just 1 bowl!

Oat Flour, Coconut Flour & Chocho Protein Flour Variations

These soft-baked, protein-packed, gut-healthy cookies can be customized using oat flour, coconut flour, or Chocho protein powder depending on your health goals and dietary needs— follow the method/measurements below for a perfectly chewy experience every time.

P.S. You wouldn’t believe it, but these recipes are created by my 5 year old. I assisted with the measurements as she explained to me her desire to bake cookies from scratch using oat, coconut, and chocho flours.

She says they’re called “SMASH Cookies” so we’re naming these SMASH Cookies, y’all. Enjoy!

1) Oat Flour Version

INGREDIENTS

• 2 scoops *Pumpkin Spice or Vanilla Grass-Fed Beef Be Well by Kelly protein powder

• 4 tbsp natural Organic SunButter (runny, well-stirred)

• 3 tbsp Organic sprouted rolled oats, blended into flour

• 1 tbsp Organic maple syrup (optional, for those not on the gut healing journey)

• 1 tbsp water

• ¼ tsp baking powder

• ¼ tsp sea salt

• 2 tbsp dark chocolate chips (optional)

Ultra-Chewy Coconut Vanilla SMASH Cookies (Using: Collagen-Rich, Be Well By Kelly Protein)

2) Coconut Flour Version (My Favorite)

INGREDIENTS

• 2 scoops *Pumpkin Spice or Vanilla Grass-Fed Beef Be Well by Kelly Protein Powder OR Equip Prime Cinnamon Roll Protein Powder (this one’s sweetened with a touch of coconut sugar & smells like a Disneyland churro… definitely my favorite!)

• Organic SunButter

• 1 tbsp coconut flour

• 1 tbsp maple syrup (optional, again for those on the gut health journey, I prefer without)

• 2 tbsp water

• ¼ tsp baking powder

• ¼ tsp sea salt

• 2 tbsp dark chocolate chips (optional)

Why This Works

Coconut flour pulls in moisture aggressively. Using more than 1 tablespoon will make the cookies dry, crumbly, or chalky. Keep to 1 tbsp here and you’ll get a bit of a crunch with the chew!

Pumpkin Spice SMASH Cookies (Using: Be Well By Kelly Grass-Fed Pumpkin Spice Protein & Unflavored Plant-Based Protein/Chocho Powder)

3) Chocho Protein Powder Version (Extra Chew-y)

Chocho protein is more absorbent than oats but less drying than coconut flour. It also adds structure; as a complete protein, it provides density, deep umami, and an ultra-chewiness factor.

INGREDIENTS

• 2 scoops *Pumpkin Spice or Vanilla Grass-Fed Beef Be Well By Kelly Protein Powder

• 4 tbsp runny Organic SunButter

• 2 tbsp *Chocho Unflavored Plant-Based Protein Powder

• 1 tbsp maple syrup (optional, for those not actively on the gut healing journey)

• 2 tbsp water

• ¼ tsp baking powder

• ¼ tsp sea salt

• 2 tbsp dark chocolate chips (optional)

Why This Works

Chocho protein thickens quickly and needs extra time to sit with the liquid to prevent dense or gummy cookies. It may seem string-y when you mix the batter, but trust the process!

METHOD

1. Preheat oven to 350°F and line a cast iron skillet or cookie sheet with parchment paper.

2. If using oats, blend into a flour-like texture (skip this step for coconut flour or Chocho).

3. Mix all ingredients except chocolate chips in a bowl until fully combined. It’s ok if the batter looks stretchy (it’s a characteristic of all the collagen-richness)

4. Let dough rest for ~5 minutes — this allows the flours (especially coconut flour!) to hydrate.

5. Scoop 4 (big) or 10 (mini) cookies onto the parchment paper covered cookie sheet/skillet.

6. Use hands to gently “smash” / flatten each cookie to desired thickness. They will rise a bit.

7. Bake for 10 minutes.

8. It’s OK if the cookies don’t look “golden” these aren’t your typical cookies — allow them to cool on a cookie rack to finish baking.

9. Once you pull them out of the oven, place chocolate chips on top of the cookies if using.

10. Once it’s cooled, enjoy!

Storage Tips

• Store in an airtight container in the fridge for up to 3 days

• Texture improves after chilling, especially for coconut flour and Chocho versions.

Who knew protein-rich, gut-friendly, refined-sugar-free cookies could be so delectable?!

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INGREDIENTS BREAKDOWN

Why Organic SunButter Matters

When using sunflower-based products like SunButter, choosing organic is not optional—it’s very very intentional.

Sunflowers are known hyperaccumulators, meaning they readily absorb compounds from the soil they’re grown in. This includes heavy metals and environmental toxins, which can then concentrate in the seeds and oils used to make sunflower butter.

Research indexed through NIH has shown that sunflower plants can absorb and accumulate elements such as cadmium, lead, and arsenic when grown in contaminated or conventionally treated soils. They’re considered “hyperaccumulators” of heavy metals. These compounds can make their way into the body when consumed regularly—particularly concerning for children, those with eczema, or those with compromised gut barriers.

This is why I always recommend organic SunButter, sourced from organically grown sunflower seeds, to reduce toxic burden and better support detox pathways and skin health.

Why the Protein Matters (Yes—Even in Cookies)

These cookies work because of the type of protein used, not just the macros.

I specifically use collagen-rich, grass-fed & finished beef proteins like:

• Be Well by Kelly Grass-Fed Beef Protein (Vanilla)

• Equip Prime Protein (Cinnamon Roll Flavor)

These proteins are naturally rich in:

• Collagen peptides

• Gelatin

• Glycine & proline

These amino acids are foundational for:

• Supporting the gut lining

• Reinforcing connective tissue

• Supporting skin barrier integrity

• Helping calm inflammatory responses often seen in eczema-prone kids

When digestion is supported, skin and mood often follow—which is why these cookies can genuinely be part of a gut-healing experience… and why I may have allowed my kids to have it for lunch this Christmas season!

Yes… cookies can be healing (:
When high quality ingredients are doing the work.

A Note on Protein Substitutions & Outcomes

These recipes were tested specifically using the ingredients/proteins listed above.

If different protein powders, nut/seed butters, or sweeteners are substituted, I can’t promise the same texture, digestibility, or outcome—especially for those navigating eczema, skin issues, or sensitive digestion.

The synergy here matters:

• collagen-rich protein

• organic sunflower butter

• properly balanced moisture

Food-as-medicine works best when ingredients are respected.

*Discount Note

If you choose to use the same proteins I do:

• Be Well by Kelly Protein
  Use code MUMWITHABUN for $10 off

• Equip Prime Protein
  Use code MUMWITHABUN to stack on the current additional 25% off
  (They’re currently phasing out older packaging labels.)

I only share products I use regularly and trust in our home—especially when feeding kids.

The collagen-rich proteins used here provide amino acids that support gut lining integrity, which is foundational for skin health, digestion, and immune balance—especially important for kids with eczema or sensitive digestive systems.

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Coconut Mungbean Stew (Gut-Healing, Eczema-Friendly & Kid-Approved)

The Stew My Gut (and My Kids) Ask for Every Week

Coconut Mungbean Stew Ingredients

• 1½ cups organic mungbeans, soaked & soured overnight, then rinsed well
  (Soak & Sour: Fully submerge mungbeans in filtered water w/ 1-2 tbsp ACV for 12-24 hrs. The mungbeans will enlarge so make sure to submerge w/ water by a few inches)

• 1 can full-fat 100% coconut milk
  (no gums, preservatives, or fillers)

• 1 cup homemade bone broth
  (water works, but broth enhances umami and gut support)

• 1 teaspoon sea salt, plus more to taste

• ½-inch knob fresh ginger, peeled and minced

• 2 cloves garlic, minced

• ½ onion, finely diced (optional)

• 1 (1×1-inch) piece kombu (optional, for extra umami. I always use this for thyroid support)

How to Make Coconut Mungbean Stew (Instant Pot Version)

1. Add all ingredients to the bowl of your Instant Pot.

2. Secure the lid and set to High Pressure for 15 minutes.

3. Allow a natural pressure release for extra soft texture and digestibility.

4. Open the lid, stir well, and adjust salt to taste.

5. Serve warm with your favorite toppings.

Serving Ideas

• Fresh lemon juice (bright + digestion-supportive)

• Hot sauce (for those who love a little heat)

• Organic Sauerkraut (kid-friendly probiotics—start small)

• Raw Gruyere Cheese (if tolerated)

Storage

Store in an airtight glass container in the refrigerator for up to 5 days.
Flavor and digestibility will improve after the first day, if you can wait that long (it’s so good)!

Why This Coconut Mungbean Stew Works as Food-as-Medicine

(Especially for eczema-prone kids & sensitive bellies)

As with all my recipes, this isn’t just a cozy meal—it’s a strategically supportive dish for digestion, skin, immunity, and nervous system regulation.

Mungbeans (Soaked & Soured)

Mungbeans are one of the most digestible legumes, especially when soaked and lightly soured:

• Reduces phytic acid → better mineral absorption (zinc, iron, magnesium)

• Easier on tender guts (huge for eczema-prone kids)

• High in prebiotic fiber → feeds beneficial gut bacteria

• Naturally satiating → steadier blood sugar, fewer mood swings

High-pressure cooking takes this a step further by breaking down fibers that can irritate healing guts.

🥥 Full-Fat Coconut Milk

This is where comfort meets function:

• Provides medium-chain fats that are easier to digest and quickly used for energy

• Supports satiety, hormone balance, brain health, and blood sugar stability

• Helps transport fat-soluble nutrients to where it needs to go!

• Nourishes skin from the inside out (dry, reactive skin needs fats)

• Tip: make sure the coconut milk is 100% coconut without preservatives, stabilizers, gums, etc - all gut disrupting ingredients we don’t want in the body.

Bone Broth (or Kombu if Using Water)

Bone broth is foundational in gut-healing kitchens:

• Rich in collagen, gelatin, and amino acids (glycine, proline)

• Supports the intestinal lining (key for eczema + food sensitivities)

• Helps connective tissue, joints, skin elasticity

• Adds natural umami → kids actually want to eat it

If broth isn’t available, kombu offers minerals and gentle gut support - so convenient!

🧄 Aromatics: Garlic, Onion & Ginger

These are quiet powerhouses:

• Garlic & onion: prebiotic compounds that support microbial diversity

• Ginger: promotes gastric emptying, reduces bloating, supports immunity

• Together they deepen flavor so kids learn to love real food depth (;

🍋 Fermented & Acidic Toppings (Pick Your Final Touch)

• Lemon: supports digestion and mineral absorption

• Tabasco: stimulates digestion (for adults)

• Sauerkraut: adds living probiotics—start small for kids

This “custom bowl” approach helps the whole fam feel satisfied without making separate meals!

FAQ

Why Make With Intention of Having Leftovers?

Store in an airtight glass container in the fridge for up to 5 days.

Because this stew is:

• fully cooked under high pressure

• made with soaked & soured legumes

• free from unstable oils or additives

it actually improves in flavor and digestibility as it sits. We find day 2–3 is even gentler on the gut.

Why Does High-Pressure Cooking Matter?

Pressure cooking:

• Breaks down tough fibers in legumes (you get a pre-digested for you gentle meal)

• Reduces lectins

• Makes nutrients more bioavailable

For families on a gut-healing or eczema-support journey, this can mean less bloating, fewer reactions, and better nutrient uptake.

9-Minute Gut-Friendly Muddy Buddies (Protein-Rich, Kid-Approved)

9-Minute Gut-Friendly Muddy Buddies

When my 5 year old daughter asked for Muddy Buddies before our movie night, I knew exactly what I wanted to make—something nostalgic and nourishing.

Blood sugar balance, quality protein, and digestive support are always in the back of my mind, especially when it comes to snacks for my eczema-prone, allergy kids.

These Muddy Buddies come together in under 9 minutes and use intentionally chosen ingredients that support steady energy, digestion, and immune health—without sacrificing taste.

Why These Ingredients Work

• Raw & Organic Dark Chocolate: rich in antioxidants, anti-inflammatory properties, and lower in sugar than conventional coatings

• *Organic SunButter: provides healthy fats / plant-based protein while keeping the recipe nut-free.

  • Tip: Always opt for organic when using sunflower seed products!

  • Why: Crops like sunflower are often grown in soil too toxic for other crops— by nature, they absorb toxins that can end up on your plate. The quality of what you consume matters more than we think, which is why organic is critical for your health for certain foods (ex: sunflower.)

• Grass-Fed/Finished Vanilla Protein (Vegan option available): brings sweetness from crushed organic monkfruit, gut support from the naturally occurring collagen (from grass-fed & finished cows), and supports satiety.

• Organic Grain-Free LoveBird Cereal: light, crunchy, and easy to digest

This recipe is proof that fun snacks can also be thoughtfully made.

Ingredients

• 1/4 C (2 oz) organic dark chocolate chips (look for at least 70% for health benefits)

• 1 tbsp *Organic SunButter

• 1 C (2 oz) Lovebird cereal (we use unsweetened or honey)

• pinch of Maldon Sea Salt

• ½ scoop Be Well by Kelly Vanilla Grass-Fed Beef Protein (this is the game changer and brings on all the gut health benefits we love! Use code: MUMWITHABUN)

• ½ scoop Be Well by Kelly Vanilla Chocho Protein (code MUMWITHABUN)

(Adjust quantities easily for bigger batches.)

Method

1. In a heat-resistant bowl, melt the chocolate and SunButter together using a double boiler or gentle heat. Stir until smooth. Sprinkle in the salt.

2. Remove from heat and stir in the vanilla grass-fed protein until fully combined.

3. Add the cereal and gently fold until evenly coated.

4. Sprinkle the vanilla chocho protein over the mixture and toss lightly to coat.

5. Place in the fridge for a few minutes to set and form clusters.

That’s it—simple, quick, and movie-night approved.

Final Thoughts

These Muddy Buddies are a great example of how small ingredient swaps can turn a classic treat into something that feels good to serve regularly. They’re crunchy, chocolatey, and made with intention—without being complicated.

Storage

Store in an airtight container in the refrigerator to keep the crunch.