Help us to shape the future values and vision of Swim England at our roadshows

Recipe: Fruit and nut breakfast cookie

This recipe is great for a pre-exercise meal and will help fuel your workout.

You should aim to eat between one to four grams of carbohydrates per kilogram in bodyweight for pre-workout and one gram per kilogram of bodyweight for post-workout.

For protein, you should aim to eat between 0.25-0.3 grams per kilogram in bodyweight before exercising and for optimal protein synthesis after exercise, try to consume 20g. More than 40g will not provide and additional benefits.

Lecturer in Sports Nutrition at Manchester Metropolitan University, Ozcan Esen, and Sport and Exercise Nutrition BSc(Hons) students have helped put together some recipes that you can try making at home!

If you do try any of these recipes, post your image on social media with the hashtag #WPNutrition.

See below for our fruit and nut breakfast cookie recipe.

Fruit and nut breakfast cookie ingredients to make eight servings

  • 120g of all-purpose flour
  • 60g of whole wheat flour
  • 60g of oat bran
  • 2 tablespoons of ground flaxseeds
  • 0.5 teaspoon of baking powder
  • 0.5 teaspoon of ground cinnamon
  • 200g of brown sugar
  • 3 tablespoons of melted butter
  • 1 teaspoon of pure vanilla extract
  • 2 eggs, lightly beaten
  • 95g of dried fruit
  • 65g of ground walnuts


  1. Preheat the oven to 180C.
  2. Line a baking tray with greaseproof paper.
  3. Whisk together flours, oat bran, flaxseeds, baking powder and cinnamon in a large mixing bowl.
  4. In a separate bowl, combine the brown sugar, melted butter, vanilla and eggs. Then stir in dried fruit.
  5. Add flavour mixture to egg mixture.
  6. Stir in walnuts.
  7. Create round scoops of cookie dough onto the baking tray with two inch gaps.
  8. Bake for 10 to 12 minutes, until edges are lightly brown.

Nutritional information

  • Calories (kcal): 340
  • Carbs (g): 56
  • Protein (g): 6
  • Fat(g): 8

Check out more recipes here.